Menu Week One Monday-Sunday

I blogged recently that I was going to change my diet to eat not only better, which I do most of the time, but to eat to help fight the disease I have, Multiple sclerosis. Here is my first week of food that I will be eating. 

Food preparation is the key to any lifestyle changes that you want to make.  If your goal is to lose weight, gain weight, eat better or whatever it is - Preparation is the key!

My food preparation day, and the day I recommend to all the people I help, is Sunday. I determine what my caloric intake for the week is going to be at this time.  I have a good understanding of what my caloric burn is each week by how many times I go to the gym, so the intake is based off of that.  My goal each week is to hit a caloric deficit (If I am trying to lose weight) each day and week.   I then determine the meals I will consume for the week. I analyze each meal to determine the nutrition factor of the meal broken down into calories, fat intake, carbohydrate intake etc. I then make my grocery list for the food items and hit the store. Planning beforehand allows me to go to the store with purpose and stick to my list. Once home I begin preparing my food for each meal, each day.  I break the food items into their portions for each day and then when it is time for me to eat, I just grab my meal and heat it up.  This not only ensures I am successful but it's quick and allows me to eat the food I need to eat rather than any cravings I may have.

Yes, I eat the same thing every day.  This not only helps food preparation more convenient for me, it also allows me to see what my body responds to and does not respond to for the goals I am trying to obtain.

Here is my first week of my new plan.   

Week One Monday-Sunday

Breakfast:  Mellie's Scrambled Eggs with Kale

AM Snack:  Mellie's Trail Mix

Lunch:  Mellie's Avocado chicken salad

PM Snack:  Vega Protein shake, one scoop with 8 oz. of Coconut Water mixed

Dinner:  Mellie's Herb Sirloin Roast 

Bedtime Snack:  Vega Protein shake, one scoop with 8 oz. of Coconut Water mixed

5 Liters of Water during the day, 2 Liters with lemon water added in. 

Mellie’s Scrambled Eggs with Kale

Ingredients

• 4 egg whites
• 4 ounces avocado
• 3 cups of kale
• 1 tsp coconut oil
• Pepper to taste

Instructions

1. Preheat skillet on medium.
2. Whisk eggs in bowl.
3. Slice avocado and place aside.
4. Add coconut oil to skillet.
5. Add eggs and kale to skillet.
6. Once eggs are cooked add avocado.
7. Pepper to taste.

Makes ONE serving
 

Mellie’s Trail Mix

Ingredients

• 1 Cup Almonds
• 1 Cup Raisins
• 1 Cup Sunflower Seeds
• ½ Cup Shredded Coconut

Instructions

1. Combine all ingredients together.

Makes Seven servings 

Mellie’s Avocado Chicken Salad

Ingredients

• 7-5 oz. boneless skinless chicken breasts, cooked and shredded
• 21 oz.  ripe avocado
• ½ red onion
• 4 limes- juice only
• 6 tablespoon cilantro
• Pepper  
• 6 scallions
• 4 stalk celery

Instructions

1. Mix all ingredients together and enjoy

Makes Seven servings

 

Mellie’s Herb Sirloin roast Recipe

Ingredients

• 3 lbs Sirloin top roast
• 1 tsp Paprika
• 1 tsp Garlic powder
• 1 tsp Onion powder
• ½ tsp cayenne pepper
• ½ tsp oregano
• 2 Tbsp Coconut oil
• Pepper to taste

Instructions

1. Mix paprika, garlic powder, onion powder, cayenne pepper, oregano, and pepper in a bowl
2. Add Coconut oil, mix together and let it sit at 10 min
3. Preheat oven to 350 degrees
4. Place roast on aluminum foil and cover all sides with mixture
5. Roast for 50-65 min

Makes Seven servings  

Side Salad to go with the Sirloin roast

Ingredients

• 3 cups mixed green salad
• 2 oz of whole walnuts 

Makes ONE serving   
 If you have any questions please feel free to follow me or contact me on my Facebook page:  https://www.facebook.com/michelleprincesslee


Or you can join and follow a group of people I help as well:  https://www.facebook.com/groups/283984468364052/

Why are we always sorry?......

Getting into the shower this morning, I went to play a song on YouTube and this commercial caught my eye and really spoke to me today.

If you really watch the video and hear how the women are represented the second time you can see how by NOT saying sorry you not only change the tone of your thoughts, but it allows a person to appear more confident and secure.

My friend and I have an inside joke about the old me. When I was in my early and mid 20's, I lived in a town called Milwaukie. This is actually the high school I graduated from as well. I lived on a street called River Road with my two boys as a single mom. I was a bit out of control at that age and time of my life. I was a good mom and my kids came first, but my attitude and the way I treated my body was out of control. I drank way too much, and I did not eat to fuel my body. Rather, I ate just to recover from the hang overs. I held two jobs, went to school full time and put my boys through private Catholic school all on my OWN. So that part of my life was in control, it was just the rest that was hanging on by a thread.

I was also not so...... nice. I would tell you what I thought and could care less about how it affected a person. I had a sharp tongue that was ruled by nothing but its own will to be heard. I would fight against anyone that came up against me, and I would go out of my way to initiate fights as well. I stood my ground right or wrong because I was NOT going to allow anyone to tell me what to do, think, or how to act. My friend calls that girl... "River Road Mellie."

I am now in my early 40's and "River Road Mellie" rarely comes out in me anymore. Over the years, as I have aged and matured and understood my actions have consequences, I have learned to keep River Road Mellie at bay.

Now, I try and show respect, keep the peace and find ways to make the world better in any small way that I can. But what has also came with this new Mellie is "Sorry Mellie". I seem to always be sorry.
If someone wrongs me, internally I blame myself for it and I apologize. If someone is rude to me I will go out of my way to be even more nice to that person as if I have done something wrong to them. At times I apologize before I speak my mind on something that is hurtful to me. I am sorry if I do not perform at the top level of my business and feel I let others down. I am sorry if I am not able to help people in their lives because it takes away from my family or my sanity. I was sorry I was diagnosed with MS because I felt as if I would be a burden to my family or appear weak. Five minutes ago, I walked past my nanny in the hallway and said sorry because I thought I was in her way! Why do we find it always in OUR vocabulary to be sorry when there is no reason to be sorry?

I have no lesson today and have no words of wisdom to shine on this subject. I am simply putting this out there for others so you can ask yourself... "Why am I always sorry?"

Perhaps watching this video will strike a core in you too and as you go about your day today, you can make little changes as well that prevent YOU from being sorry. There is nothing wrong with being kind, understanding and sympathetic, but this DOES not have to relate into being sorry all the time. We can still be strong and caring women, without being sorry all the time.


Make it a NOT sorry day.


~Mellie