Aug 30 (Tues)


  • Matt 2:1-23 visit of magi & Angel warning Joseph to take Jesus to Egypt & Herod killing all baby boys
  • Luke 2:41-52 Jesus 12 years old at temple
  • Mark 1:1-8 John the Baptist prepares the way
  • Matt 3:1-13 John the Baptist
  • Luke 3:1-20 John the Baptist
  • John 1:1-18 God became a human being
  • John 1:19-28 John the Baptist saying he was not Christ



  • breakfast – 2 eggs, 3 oz rib eye steak
  • coffee, cream, coconut oil, s/f syrup
  • lunch – left over stuffed bell peppers
  • snack- Macademia nuts
  • dinner – Mock Potato Salad & Chicken Salad

Ketones:  1.9 (!)  I had no apples lately and had more coconut oil today.

Aug 29 (Mon)

Bible:  Matthew 1:18-25 (vs20 an angle of the Lord appeared to him in  a dream and said, “Joseph, son of David, do not be afraid to take Mary home as your wife, because what is conceived in her is from the Holy Spirit.  She  will give birth to a son, and you are to give him the name Jesus, because he will save His people from their sins.”, Matt 1:1-17, Luke 3:23-38, Luke 2:21-40 (Simeon & Anna)


  • 10 sit-ups
  • 10 deadlifts
  • 10 squats
  • 10 bench presses

Meals: (blood test this morning – both to make up one that was contaminated for my Nephrologist and one for Oncologist.  I hope eating apples off my tree have not hurt my results – my ketones were not as high this month.  Also, I cut levothyroxine in 1/2 – to 25 mcg per day – that has helped me sleep better.  With that and spray melotonin I slept through night last night.

  • breakfast – tuna, mayo, celery in tuna salad.
  • coffee, coconut oil, cream, s/f syrup
  • lunch- crab, butter, celery & carrot & cauliflower with dip
  • dinner- large salad with kale & iceberg lettuce,  stuffed bell peppers.

Aug 28 (Sun)

Bible:  Luke 1 :1-80  (vs30  the angel said to her, “Do not be afraid, Mary, you have found favor with God.  You will be with child and give birth to a son, and you are to give him the name Jesus.  He will be great and will be called the Son of the Most High.  The Lord God will give Him the throne of His father David, and he  will reign over the house of Jacob forever, his kingdom will never end.”)

Exercise: nothing formal


  • breakfast – 6 little smokies with mustard
  • ice coffee w yesterdays coffee, ice, cream s/f syrup
  • lunch – 2 eggs scrambled with ham & some coconut granola & bite of peanut butter
  • dinner – crab, butter, big salad with artichoke hearts, carrots, lettuce, kale, ranch dressing.
  • few pecan & a lot of pistachios.

ketones:  .5

Aug 27 (Sat)

Bible: Joel 3: 1-21, Malachi 1:1-4:6 (Last day of reading OT!)

Exercise: nothing formal, just clean house


  • breakfast – 4 pieces thick bacon
  • coffee, cream, coconut oil, s/f syrup
  • little steak, salad, salad dressing
  • dinner- more steak, cole slaw, crab with butter
  • few apples

Ketones:   .4

Aug 26 (Fri)

Bible: Nehemiah 13:1-31 (Nehemiah had to go back to serve king and while he was gone everything fell apart.  Eliashib the priest let Tobiah move into a store room in the temple, no one paid the priests so they all went back to their farms.  Nehemiah “rebuked the officials” vs 11, then he blocked the gates so there could be no buying or selling on the Sabbath, then he “beat some men and pulled out their hair” vs 25 because they had married unbelievers. Joesl 1:1-2:32

Exercise: I slept late and didn’t do my exercises


  • breakfast smoothie – w almond milk, protein pwdr, almond butter, ice cubes, little s/f syrup
  • coffee, cream, coconut oil, s/f syrup
  • lunch – little tub of taco meat from taco John and a side salad
  • dinner – hog wings, salad,
  • nuts

Aug 25 (Thurs)

Bible:  1 Chronicles 9:1-34,  Nehemiah 12:1-47(The choirs sang… and they offered great sacrifices, rejoicing because God had given them great joy)

Exercise: nothing formal


  • breakfast – 2 eggs, sausage, cheese
  • coffee, cream, coconut oil, s/f syrup
  • tenderloin on big salad w dressing
  • mixed nuts
  • shrimp scampi w sour cream added at last minute, artichokes with butter
  • 1 sm apple off tree, sautéed in butter w cinnamon

ketones:  .6

Aug 24 (Weds)

Bible: Nehemiah 9:38-11:36, (they agreed to no intermarriage with unbelievers, no buying/selling on Sabbath & to give tithe)


  • 10 sit ups
  • 10 deadlifts
  • 10 squats
  • 10 bench presses


  • breakfast – 2 eggs, cream cheese w chives, green olives, 2 microwave frozen Jimmy Dean sausage patties
  • coffee, cream, coconut oil, s/f syrup
  • salmon in 1/2 avocado & lots of greens
  • snacks – pecans, almonds
  • dinner- ground meat mixed with Rao Marinara  over spaghetti squash with some butter

Ketones  .7


Aug 23 (Tues)

Bible: Ps 146 ( I will sing praise to my God as long as I live), Ps 147, Nehemiah 7:73-9:37 (vs 10 The Joy of the Lord is your strength)

Exercise: walked 25 min


  • Breakfast – 2 eggs, sausage, cheese, little Kefir
  • coffee, coconut oil, cream 1 T s/f syrup
  • lunch- left over steak, artichoke hearts
  • dinner – roast lamb – roasted at 270 degrees for 3 hrs., zucchini sauted in butter

Ketones: .3 again

Sept 22 (Mon)

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)


  • 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
  • macademia nuts

Ketones: 1.

Sept 21 (Sun)

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
  • Macademia nuts

Ketones:  .3