Bible:  Ps 102, Ps 120, Ps 137, Lamentations 1 & 2 Exercises:  

• 10 bench presses
• 10 squats
• 10 deadlifts
• 25 min walk outside

Meals:

• Breakfast – microwave 2 eggs, coconut oil, ham & cheese
• coffee, coconut oil, cream s/f vanilla syrup
• Lunch – hamburger, salad, smokehouse almonds,
• snacks – macademia nuts, artichoke hearts, warm almond milk with s/f vanilla syrup & coconut milk added
• Dinner –Nut Crusted Walleye, big salad

ketones – 1.1

Bible:  Jeremiah 52:1-30, Ps 74, Ps 79

Exercises:  didn’t do any

Meals:

Breakfast– 2 eggs, coconut oil, cheese & ham

coffee & cream & coconut oil & s/f vanilla syrup

Lunch – left over dinner & salad

Snacks– smokehouse almonds, artichoke hearts

Dinner– meat balls & spaghetti squash & green salad.

Snack – pine nuts, warm cup of almond milk & s/f hazelnut syrup

Bible: Jeremiah 34:1-22, 2 Kings 25:1-21, 2 Chronicles 36:15-21, Jeremiah 39:1-18 (These are the fulfillment of Jeremiah’s prophecy. The city was under siege for almost 2 years, then Zedekiah captured, his children killed before him and his eyes put out.  The poorest people were left in the land and Jeremiah was left with them)

Exercise:

• 10 deadlifts – still barbell with 7 1/2 # on each end.  Look up and only lift to waist
• 10 bench press
• 10 squats.
• 30 min walk outside

Meals:

Breakfast – 2 eggs 1/2 tsp olive oil & ham & cheese cooked in microwave about 1 1/2 min

coffee & cream, coconut oil & s/f syrup

Lunch: left over dinner from last night, salad & 1 oz almonds

Snack:  5 artichoke hearts, pine nuts

Dinner: 2/3 small chili from Wendys & salad with salad dressing.

Dessert: 1/4 c Coconut Granola & 2 T cream & 2 T almond milk.

warm almond milk with 1tsp coconut oil & little DaVinci s/f hazelnut syrup

Ketones  .9

Bible: Ezekiel 31:1-18, Jeremiah 32:1-33:26 (Some neat Messiah prophecy and I love Jeremiah 33:3 “Call to me and I will answer you and I will tell you great and unsearchable things you do not know.”

Exercise: – I had blood test before work so I didn’t have time to exercise.  I will know results next Monday.

Meals:

Breakfast – went to McDonalds and ordered a sausage & egg McMuffin and threw away the muffin.  Also had med s/f vanilla iced coffee.

Lunch:  left over Salisbury steak and fresh, cooked green beans

Dinner:  Cauliflower Chicken Casserole, mixed greens salad.  Made hubby some rice because he likes it.

Ketones  .9

Bible: Ezekel 25:1-17, Jeremiah 37:1-38:28 (poor old Jeremiah got beaten and put in prison, then in the palace prison, then lowered into a well in the prison yard with no water in it, but a thick layer of mud.  An important Ethiopian official talked the king into letting him get Jeremiah out of the well and put back in the palace prison)

Exercise:  nothing structured.  I taught Sunday School and we went outside for awhile.

Meals: 

Breakfast – coffee, 1/2 tsp coconut oil, 1 T cream, DaVinci s/f syrup,  left over ribs

Lunch– turkey & bacon & cheddar salad from Blimpies with Caesar dressing.  1.5 oz bag pistachios

Snack – 2 of the cubes from ice cube tray of Coconut Fudge

Dinner– Salisbury Steak & salad & artichoke dipped in butter

1 c Almond milk at bedtime with 1 tsp coconut oil & 1 tsp Da Vinci s/f hazelnut syrup

Bible:  Ezekiel 23 & 24. More about how God hates sin, how He would punish their sin by having them taken out of their land (fulfilled in Babylonian captivity) but a promise to bring them back to their land (which everyone knows has happened more than once)

Exercise: no formal exercise, just work around house and yard

Meals;

• breakfast:  coffee & 1/2 tsp coconut oil, 1 T cream & Da Vinci s/f vanilla syrup
• 2 sausage patties cooked & 2 fried eggs cooked in coconut oil
• Lunch: 1 cheese brat, raw celery & cauliflower & spinach dip from Sam’s club
• Dinner: other 1/2 of stuffed Chicken Marsala and broccoli from Olive Garden
• Dessert: Coconut Granola with 1T Cream & 1/2 c unsweetened almond milk

Ketones  .7

Bible: Ezekiel 20:30-22:31.  God says He gave laws, which bring life to those who obey them, and resting on 7th day is a symbol between His people and Himself – a time to remember that God saved them.

Exercise:

• 10 deadlifts (I use a barbell with 7 1/2 pounds on each side)
• 10 squats
• 10 bench presses
• 30 min brisk walk outside

meals:

• Breakfast – coffee smoothie.  1 c ice, 1 c unsweetened almond milk, 1T s/f hazelnut syrup, 1/4 c whey sweetened with stevia (1 g carb per scoop), 1 sm packet of starbucks decaffeinated instant coffee – unsweetened.  Mix in blender – can add 1 T natural peanut butter
• coffee, cream, coconut milk, s/f vanilla syrup
• Lunch -left over pot roast, left over cole slaw
• dinner– Went to Olive Garden.  Had salad without croutons, 1/2 stuffed chicken marsalla  but I looked it up when I got home and it had too many carbs.  I could have had :
• Herb grilled salmon  9 carbs -4 fiber
• Grilled Chicken Spiedini with Creamy Alfredo with Tomatoes 4 grams of carbs
• Filet mignon  10 g carbs – 3 fiber

Snack I had 1/2 c almond milk, 1 T cream & 1/4 c Coconut Granola

Ketones: .6

Bible: Ezekiel 17:1-20:29 (sometimes it is hard to read the prophets- might try an easier version – New Living Translation for example. Ez 18 emphasizes that everyone will be judged by God and no one is responsible for anyone else’s sins.  For example, the father is not responsible for sins of son and visa versa)

Exercise:

• 10 sit-ups
• 30 min brisk walk outside

Meals:

• Breakfast smoothie – 8 oz unsweetened almond milk(1 carb),  1/8 c frozen unsweetened blueberries(3 carbs), 1T natural peanut butter from health food store, 1/4 c vanilla whey with stevia 1 c ice.  Mix in blender
• coffee with 1 T cream, 1/2 tsp coconut oil & Da Vinci s/f vanilla syrup.
• Lunch – chicken Caesar salad with Caesar salad dressing
• dinner– ribs cooked in crock pot, fresh green bean casserole, mashed “potatoes” (cauliflower)
• snacks – some coconut desert with 1/2 c almond milk & 1 T cream

Ketones 1.8

Bible:  Ezekiel 14,15, 16

Exercise;

• 10 squats (I just use 15 pounds on barbell)
• 10 bench press (same amount & same barbell)
• 10 deadlifts
• 30 min brisk walk outside

Meals:

Breakfast– 2 eggs cooked in coconut oil & 2 sausage patties

Coffee & 1/2 tsp coconut oil, 1 T cream & Da Vinci s/f vanilla syrup

Lunch: left over spaghetti squash & spaghetti sauce

Fudge:1 fudge piece from the ice tray:  5 oz Ghirardelli 72% cacao chocolate, melted with 1 c coconut oil.  Put some coconut & chopped walnuts in bottom of 2 ice trays.  ladle chocolate mixture into each of the ice tray openings, add a couple of pecans & put in freezer

Dinner:  Burkett Beef Pot Roast from Sam’s club.  I just heat it in the crockpot (inside crockpot liner)

• made cole slaw – sliced very thin slices of cabbage & then chopped into about 1″ lengths.  Make a mixture of 3/4 c canola mayonnaise & 2 T vinegar & 1 T DaVinci s/f vanilla syrup.  Mix mayo and then add cabbage.  Let sit about 1 hour before eat.

Snacks:  little cheese, omega 3 & bicarb soda when woke in night and I fell right back to sleep

Ketones  .7

Bible: Ezekiel 10:1-13:23

Exercise

• 10 sit-ups or crunches
• 30 min walk outside

Meals

Breakfast

Lunch

Snack – 1/4 c coconut mixture.

Dinner – Rao Marinara sauce over  1# cooked ground beef with onions.  & 1/2 c heavy cream

Spaghetti squash – cut in 1/4, scrape out seeds, put in Ziploc microwavable bag cook each 1/4 in microwave with 2 T water for 7 1/2 min.

Ketones: .7