Bible: Ps 121 (I lift my eyes to the hills- where does my help come from? My help comes from the Lord, the Maker of heaven and earth.), 122 (I rejoiced with those who said to me, “Let us go to the house of the Lord”, 123, 128, 130 (If you, O Lord, kept a record of sins, who could stand?”, 134, 135, 136 (His love endures forever)
Exercise:
10 sit ups
10 dead lifts (still just 15# on bar bell)
10 squats
10 bench presses
Meals: (always take a couple of probiotics too)
breakfast – 2 eggs, sausage
coffee, coconut oil, cream & 1 T s/f syrup
lunch – left over soup
dinner – steak, salad & asparagus cooked in skillet with garlic & coconut oil
Bible: Ps 119:73-176, (vs 105 Your word is a lamp to my feet and a light for my path.)
Exercise: nothing formal. Trying to recover from Saturday ha ha.
Meals: (also had Culturelle & SAMS probiotics)
Breakfast – 2 eggs, sausage
coffee, cream & coconut oil & little stevia
Lunch – Arby’s turkey salad
Dinner – beef soup – made broth with beef rib bones on Saturday and added some more stew meat to crock pot, multi colored carrots & peeled radishes & little garlic & soup starter by Progresso
baked apples with no sweetener either sugar or artificial. Just cinnamon and butter and they were great but I ate too many
Bible: Ps 111, 112 (Blessed is the man who fears the Lord, who finds great delight in His commands. His children will be mighty),117.119:1-72( I seek You with all my heart; do not let me stray from your commands. I have hidden your word in my heart that I might not sin against you.)
Exercise – drove to watch UW football game, walked up and down stadium steps a LOT with grandkids.
Meals: (every day I take 2 probiotics – from these 4 – Culturelle, SAMS club 4x probiotic, Healthy Trinity, Saccharomyes Boulardii)
instant coffee in water bottle with cream & little stevia
tuna & egg salad for breakfast
little topping off pizza, chicken out of chick Filet sandwich
Bible: Nehemiah 5:1-7:3 Amazingly, they finish rebuilding the wall in 52 days, though they have to hold a weapon in one hand and work with the other.
Exercise:
10 sit-ups
10 deadlifts
10 squats
10 bench presses
Meals:
breakfast – tuna & egg salad
coffee, cream, coconut oil & 1 tsp s/f syrup
lunch- left over ground beef skillet, 1 oz raw almonds
.5 oz dark chocolate
Hormel roast beef pieces – about 4 oz, sauerkraut
Kefir 1/2 c plain with squirt of stevia
few raw pecans
Ketones: .2 This sort of surprised me. It must have been the dark chocolate and kefir. Maybe one or other would have been OK, but not both together.
I spent some time on internet researching healthy gut flora and I bought some kefir, yogurt & sauerkraut. I also bought bones to make some good beef broth and some beef ribs to cook tomorrow in crock pot.
Bible: Nehemiah 1:1-4:23, Excellent. Nehemiah goes to Jerusalem to rebuild the walls around Jerusalem. The surrounding leaders fight them and use every trick to prevent the walls from being rebuilt.
Exercise: nothing formal
Meals:
breakfast – 2 eggs, 2 sausage
coffee, cream, coconut oil, s/f syrup
lunch-vegetable & chicken soup, little pork
dinner- ground beef, carrots, pea pods & Dijon mustard & sour cream, salad with ranch dressing
Bible: Ezra 8:15-10:44, 1 Chronicles 3:17-24 (Ezra goes to Jerusalem and he fasts and prays for protection because, “I was ashamed to ask the king for soldiers and horsemen to protect us because we had told the king, “The gracious hand of our God is on everyone who looks to Him” He finds God’s people had intermarried with unbelievers and was filled with grief – even listed each man who had married a foreign wife by name!)
Exercise:
10 sit-ups
10 deadlifts
10 squats
12 bench presses
Meals: & 3 types of probiotics – Culturelle, SAMS club probiotic, Healthy Trinity
breakfast – 2 eggs, ham, cheese
coffee & cream & coconut oil & s/f syrup
left over taco meat & cheese & lettuce & avocado
1 or 2 bites of apple goodie
pistachios & few smoked almonds
24 oz diet Dr Pepper from gas station & mixed nuts including cashews.
shrimp on grill, butter, peas pods, salad w ranch dressing.
Ketones: .3 was diet Dr Pepper the problem or evidence that my ketones were low and I wanted something sweet? I haven’t done as well since I started eating Apple Goodie and last night I had a bit of chocolate. Also, the pea pods had 6 c & mixed nuts with cashews (cashews are higher carb than most nuts)
Exercise: (I have not been going for walk in morning, sort of enjoying not rushing around. These exercises only take me 6 minutes to do and I have noticed I am a lot stronger from doing them! So, I love to walk, but these are a lot of results for very little time)
10 sit-ups
10 deadlifts
10 squats
10 bench presses
Meals:
breakfast- 2 eggs scrambled in coconut oil with ham & cheese.
dessert – Apple Goodie, then I had (lightly sweetened) whipped cream on top of more and I over did it because I got knocked out of ketosis and then I get hungry. So, I had mixed nuts before bed)
mixed nuts
Ketones: .3 (I can tell when my ketones go below .5 because I get hungry! I overdid it on the Apple Goodie and I had added some lightly sweetened whipped cream on top – it was sweetened with sugar.)
Bible: Esther 1:1-4:17 (Esther is such a great story. Vashti was rebellious and would not obey her husband, the king, so advisors were afraid all the wives would rebel against husbands.)
Exercise: chasing grandchildren
Meals:
breakfast- 2 eggs, coconut oil, ham and side of Jimmy Dean sausage
coffee, cream, coconut oil, s/f syrup
lunch- (Anniversary party for parents) bacon knots, chicken salad, beef mahki, deviled egg, shrimp, carrots, celery, olives
