Dear God

God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.
Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
as it is, not as I would have it;
Trusting that He will make all things right
if I surrender to His Will;
That I may be reasonably happy in this life
and supremely happy with Him
Forever in the next.
Amen.

God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference. Living one day at a time; Enjoying one moment at a time; Accepting hardships as the pathway to peace; Taking, as He did, this sinful world as it is, not as I would have it; Trusting that He will make all things right if I surrender to His Will; That I may be reasonably happy in this life and supremely happy with Him Forever in the next. Amen. - See more at: http://www.prayers-for-special-help.com/serenity-prayer.html#sthash.7M6e1JJX.dpuf

God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference. Living one day at a time; Enjoying one moment at a time; Accepting hardships as the pathway to peace; Taking, as He did, this sinful world as it is, not as I would have it; Trusting that He will make all things right if I surrender to His Will; That I may be reasonably happy in this life and supremely happy with Him Forever in the next. Amen. - See more at: http://www.prayers-for-special-help.com/serenity-prayer.html#sthash.7M6e1JJX.dpuf

God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference. Living one day at a time; Enjoying one moment at a time; Accepting hardships as the pathway to peace; Taking, as He did, this sinful world as it is, not as I would have it; Trusting that He will make all things right if I surrender to His Will; That I may be reasonably happy in this life and supremely happy with Him Forever in the next. Amen. - See more at: http://www.prayers-for-special-help.com/serenity-prayer.html#sthash.7M6e1JJX.dpuf

Menu Week Two

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.

   

Week Two Monday-Sunday

Breakfast:

• ·         Mellie’s Shredded Sweet Potato Hash 
•       Green Tea, no sugar of any kind added

Am Snack:

• ·         2 cups cubed watermelon
• ·         1 bunch of mint, chopped
• ·         Juice of 1 lime
• ·         1 Tbsp. coconut oil
• ·         1 cup of blueberries –mix all above together
• ·         1 scoop Vega Protein shake
• ·         1 cup 365 Organic Low Fat Cottage Cheese

Lunch:

• ·         Mellie’s Avocado Chicken Soup
• ·         Green Tea, no sugar of any kind added

PM Snack:

• ·         1 scoop Vega Protein Shake

Dinner:

• ·         Mellie’s Bacon Avocado Bake
• ·         Green Tea, no sugar of any kind added

PM Snack: (1 hour to 30 min prior to bed)

• ·         1 scoop Vega Protein Shake

Mellie’s Shredded Sweet Potato Hash

Ingredients

• 1lb. organic sweet potato
• ¼ cup diced organic onion
• 2 Tbsp. coconut oil
• 1 cup organic ham, chopped
• Pepper to taste

1. Preheat large skillet on medium with coconut oil
2. Add onion and sauté until soft.
3. Add sweet potatoes and season pepper
4. add chopped ham and toss to combine
5. Place in a baking dish and bake for 25-30min

Serves ONE 

Mellie’s Avocado Chicken Soup

Ingredients

• 7 Cups Organic Chicken Broth
• 5 Cups Chicken Breast, bite sized pieces
• 2 Organic tomato, diced
• 3 Carrot
• 3 Cup Scallions, diced
• 4 Avocados
• 2 cup Cilantro
• 2 Lime
• 3 Cloves Garlic, minced
• 2 tsp Coconut oil
• 2 tsp oregano
• 2 Pinch Cumin
• 2 Pinch Chili powder
• Pepper to Taste

1. Take a large pot and add coconut oil over medium heat
2. Dice the Scallions and carrot
3. Mince the Garlic
4. Add Garlic, Carrot and Scallions into the Pot and Sauté for 3-4 min
5. Dice the Tomato and Add to the Pot and Sauté for 2-3 min
6. Add chicken broth, oregano, cumin, and Chili powered and bring to a boil
7. Simmer, Covered for 15-20 min
8. Serve with ½ avocado, garnish with a lime wedge and cilantro

SERVES 7

Mellie’s Bacon Avocado Bake

Ingredients

• 4 Organic eggs
• 2 Tbsp. pre-cooked crumbled bacon
• 2 Tbsp. chives
• ½ cup chopped tomatoes
• ½ avocado
• Pepper to taste
• coconut oil

Instructions

1. Grease a large microwave-safe bowl with coconut oil
2. Add eggs and microwave for 1 min
3. Gently stir and add bacon, chives and tomatoes and microwave for 1 min
4. Top with avocado
5. Pepper to taste

SERVES 1

Workout Of the Day 08 04 2014

Treadmill Warm‐Up: 3.5 for 3 minutes; 4.0 for 3 minutes; 2.5 for one minute

Glutes; Rest 30‐60 seconds b/t sets 

Hack Squat Machine; ALL WAY DOWN:  Empty x 12‐15 Empty x 12‐15 Empty x 12‐15 Empty x 12‐15

Biceps; Rest 30‐60 seconds b/t sets 

Standing Straight Bar Bicep Curls: (40lb and 20lb bar):  40 x Fail + 20 x Fail 40 x Fail + 20 x Fail 40 x Fail + 20 x Fail 40 x Fail + 20 x Fail

Cable Standing Bicep Curls (double stack):  20‐ 30lbs x 8‐12 20‐ 30lbs x 8‐12 20‐ 30lbs x 8‐12 20‐ 30lbs x 8‐12

Triceps; Rest 30‐60 seconds b/t sets

Close Grip Bench Press:   45lbs (Bar Only) x 20 + 65lbs (10 e/side) x 15‐25 65lbs (10 e/side) x 15‐25 65lbs (10 e/side) x 15‐25

Tricep Kick Backs (10lb DB and 5lb DB): 10 x Fail + 5 x Fail 10 x Fail + 5 x Fail 10 x Fail + 5 x Fail 10 x Fail + 5 x Fail

Abs + Butt
Side Bends high volume
Russian Twists high volume
Jump Squat 10lb "soft ball":   x 12 x 12 x 12 x 12

Cardio 10 Minutes: HITT 20/20's Sprints

Dear God

Dear God,

Thank you for the strength to get up this morning and get a quick run in.  Thank you for my friend who needed the motivation and accountability for himself so that he reached out to me and we are both going to keep each other accountable.

Thank you for the weekend with my children, and for the patience I needed with them.  With all the love I have for them, they were on my last nerve and You sensed that and gave me the patience I needed.

Lord, please bless all my friends and family out there who are struggling in their lives and relationships.  Only you know what is true in their heart and what is the best for them.  Continue to guide them, protect them and help them walk the walk You want them to take.  At the same time please bless me with Your grace as well.

Thank you for keeping my family safe and healthy and helping us in our times of needs.

I pray for all those less fortunate than me and pray they can find their way to You.

In Jesus name I pray.

Amen. 

Dear God

Dear God,

Sometimes the Enemy grabs hold of me and takes over me.  When that happens I am thrown into fear, the past and a darkness the surrounds me.

God please give me the strength to turn from the Enemy and turn to you instead during these times.  There is so much pain and resentment built up inside me, help me let go of it all and give it to You.

Please give me strength to show those who I have hurt that I am sorry and please give me strength to forgive those who have hurt me.

The darkness is not where I want to live, please take me to the light.

In Jesus name I pray

Amen