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

Dear God-1

Dear God,

Thank you for a restless sleep last night.  My mind was fully aware of my surroundings and I was hearing the messages coming through to me.  Although I was not fully sleeping till 5 am thank you for allowing me to wake up feeling refreshed and full of hope.

Thank you for the feeling of hope.  It has been so long since it has been alive in me and I know it is because I am allowing YOU to take my issues, my fears and my worries rather than me focusing on them.  I turned from you out of anger and despair and it only brought me more heartache.  As I turn back to you, thank you for opening your arms to me and allowing me to learn, grown and heal and walk the life you want me walk.

This was not my fault.  I did not do this and I am not going to hang on the cross for it any longer. I believed in you, I believed in what was right and I set out each day to be the best person I could be in my situation and make the most of it.  I now know I do not have to make the best of the situation... I have to demand it be the best or walk away from it knowing I did all I could.

I have faith, little by little that things will work out the way I always dreamed and I have faith YOU will move mountains for me.  But I am also aware that you have three answers to prayers:  Yes, Maybe and I have something better for you.  I will follow you and wait for Your answer.

Thank you for blessing me with health today and my family with health.  Help me continue to lead my family and do an even better job working for You to bring my family closer to You and your word.

In Jesus name I pray... Amen

A letter to my youngest daughter.......

Elianna,

There is so much I want to say and so many things that come to my mind when I think about you, I am overwhelmed with emotions and at a loss for words.

You came into our family as a surprise.  Your brother Reuben was just 3 months old when we learned we were having you.  Your daddy and I were excited and scared at that same time. We knew having two babies in the same house, only a year apart, would be a challenge for not only me but for our family.  What we did not know was the impact you would have on each and everyone of us. 

You have always been a good girl.  Your personality in the beginning was a quiet one.  Sure, you cried like most babies do, but you were happy to just sit and watch all the commotion around you with your siblings.  Your eyes were always watching what everyone was doing and we could tell you were always learning.  From the day your brothers and sister met you, you had them each wrapped around your tiny finger.  Reuben was by far the most curious about you but Gabriella was the one who would wanted to mother you and she always made sure you had anything you needed.  You learned this quickly and used it to your advantage.  Your favorite game was tossing things off your high chair and having her pick it back up for you-over and over again.

As you grew your bond with Reuben became apparent more so then with the other 3 siblings.  You loved everyone and everyone loved you but you and Reuben shared something between the two of you that we will never fully understand and that you both continue to have today.   Reuben is your biggest fan and your biggest protector.  Grow up understanding that and knowing that he would do anything for you and you should do the same for him.

When you look back on your baby pictures please understand, that is how your hair was!  No matter what your dad or I would do your hair would stand straight up and it always looked like you were shocked. I finally bought you a shirt that said  Daddy does my hair, because your hair was so out of control.

As you have grown over the past six years you have brought your family so much joy.  You are a confident, outgoing little girl who wears her heart on her sleeve.  You make no excuses for who you are, even at this age, but you are mindful about others and their feelings.  You are kind and respectful and you are the first person to go and try and help someone feel better if you can see they are feeling sad or insecure.  You are quick to make friends and you are even quicker to make someone feel good.

You are full of love, happiness and a witty personality that keeps your family laughing.  At times you can be demanding and inpatient but you always have a good balance with those characteristics by the kindness you show to everyone. (We are not fully sure where you got those traits from)  You love easily and you hurt easily.  As your mother I see this now and worry about you but will continue to help guide you through this ever changing  world in hopes that you will be strong enough to sustain the bad times to continue onto the good times in life. 

You have such a beautiful smile and warmness about you, when you walk into a room people notice you right away.  It's funny because when you were a baby it was the same way because of your hair standing straight up, now it's because of the beautiful personality you possess. 

You have always talked about, admired and wanted to know everything there was about being a Princess all while not knowing that you are the Princess of our family.  You are an amazing funny little girl who has the whole world at your fingertips and I know will be something big in this world.  

Elianna Grace Galvan, you are a gift from God.  You came to us unexpectedly and stole all our hearts.  I hope that you have a wonderful 6th birthday today and you fully understand how loved you are.  You will always be your mommy and daddy's little Princess.

We love you! 

 http://flipagram.com/f/Fl0W9c6r5W

WOD- July 21, 2014

Today's workout:

Barbell Curls:
25 lbs x 10 - 2 sets to warm up
45 lbs X 10 - 3 sets

Seated Hammer Curls:
12.5lbs X's 10- 4 sets each arm

Triceps Dip Machine:
150lbs X's 15 - 3 sets

Triceps Rope Push Downs:
50lbs X's 10 -2 sets
60lbs X's 10- 2 sets
30lbs X's 10-2 sets

Cable EZ Bar Bicep Curl:
45lbs X's 10 -2 sets
50lbs X's 10-2 sets
30lbs X's  till failure

Wide Grip Bicep Curls
30lbs X's 10 -2 sets
40lbs X's 10-2 sets
20lbs X's till failure

Followed my a 3 mile run AFTER dinner.

The Wide Grip Biceps Curl works your biceps from a different angle than the traditional biceps curl and is great to add to your routine or alternate with the traditional curl. The wider grip targets the lateral or outer portion of the muscle.
Repeat this movement for as many repetitions as you can until failure.
Remember to always use a spotter when performing this and almost every other free weight exercise!

How to perform The Wide Grip Biceps Curl Exercise:

• Grab a workout bar with an underhand grip, your hands as far apart as comfortable.
• Hold the bar down at arm's length in front of you.
• Bend at the elbows and curl the bar as high as you can without moving your elbows forward or back.
• Pause, then slowly lower the bar.

- See more at: http://www.fitnessandfreebies.com/exercise/exercises/wide_grip_biceps_curl.html#sthash.k3MF1BF4.dpuf

The Wide Grip Biceps Curl works your biceps from a different angle than the traditional biceps curl and is great to add to your routine or alternate with the traditional curl. The wider grip targets the lateral or outer portion of the muscle.
Repeat this movement for as many repetitions as you can until failure.
Remember to always use a spotter when performing this and almost every other free weight exercise!

How to perform The Wide Grip Biceps Curl Exercise:

• Grab a workout bar with an underhand grip, your hands as far apart as comfortable.
• Hold the bar down at arm's length in front of you.
• Bend at the elbows and curl the bar as high as you can without moving your elbows forward or back.
• Pause, then slowly lower the bar.

- See more at: http://www.fitnessandfreebies.com/exercise/exercises/wide_grip_biceps_curl.html#sthash.k3MF1BF4.dpuf

The Wide Grip Biceps Curl works your biceps from a different angle than the traditional biceps curl and is great to add to your routine or alternate with the traditional curl. The wider grip targets the lateral or outer portion of the muscle.
Repeat this movement for as many repetitions as you can until failure.
Remember to always use a spotter when performing this and almost every other free weight exercise!

How to perform The Wide Grip Biceps Curl Exercise:

• Grab a workout bar with an underhand grip, your hands as far apart as comfortable.
• Hold the bar down at arm's length in front of you.
• Bend at the elbows and curl the bar as high as you can without moving your elbows forward or back.
• Pause, then slowly lower the bar.

- See more at: http://www.fitnessandfreebies.com/exercise/exercises/wide_grip_biceps_curl.html#sthash.k3MF1BF4.dpuf