Sunday..

Worked hard at the gym today, 550 calories burned: 30 minutes on elliptical and 30 on the arc trainer.. arm pulldown machine.

food:

trail mix: 160

skinny caramel macchiato: 140

1/4 iced lemon poundcake: 122.5

1 cup italian wedding soup: 130

Mcdonalds grilled chicken sandwich, no mayo: 370

1/2 serving goldfish: 70

1 tuna fillet: 227

broccoli, 2 cups steamed: 174

salad: 100

Total 1493.5

sat. jan 30, 11

3 eggs: 210

1 bagel thin: 110

clif bar: 130

chobani yogurt: 140

bowl rice chex: 100

lt soy milk: 60

banana: 105

egg: 70

almond mix: 170

Total: 1100

20 minutes on arc trainer, 20 on elliptical: 300 calories burned

I'm down 16 pounds since 12/18/10

Friday, Jan 28, 11

Today, I finished getting all my things and took everything to my new office (omg, a real desk ALL TO MYSELF!!)..

Then volunteered with our local theater group.

Food:

Banana: 105

chobani raspberry yogurt: 140

skinny caramel macchiato: 140

bowl of chicken soup, panera: 140

1/2 chopped chicken cobb salad (was supposed to be the new thai chicken salad): 250

bag of chips: 160

1/2 clif bar: 65

turkey sandwich: 240

1 serving almonds: 175

Total: 1415

No gym today.

4 breadsticks (agh!) 600 cals, 120 carbs!!!!

grilled chicken spedini (1/4 of my lunch, wasn't good..) 120 cals (480 for the whole thing)

Salad w dressing: 350

alfredo dipping sauce: 190

1 sheet seaweed: 45

1/2 banana: 50

1 tbsp pb: 100

skinny caramel macchiato: 140

Total: 1595!

I'm off to the GYM.

Update: I went to the gym and busted my butt and burned "370" calories per my new HRM.

30 mins on the elliptical, 15 on the arc trainer, and a few arm machines.. my arms are sore.

Wednesday.

Food:

almonds: 172

chobani blueberry: 140

salad: 100

large sweet potato: 162

2 bananas: 210

1 tbsp peanut butter: 200

beet salad: 75

kashi dark chocolate mocha bar: 130

seaweed: 100

chex: 200

lt. soy milk: 160

Total: 1649

Didn't work out today..

Tuesday

Ok, so I got a new Polar FT4 heart rate monitor, and I worked out on the arc trainer and I was SO disappointed. I only burned 200??? calories? Apparently the new HRMs have updated algorithms and you burn a lot less calories than we used to think? Argh.

FOOD:


salad: 100
beet salad: 75
1/3 grouper fillet: 70
1/3 cup rice; 65
chobani straw/nana yogurt: 140
almonds: 172
1/2 c. green beans: 25
2 slices pumpernickel: 160
4 tbsp peanut butter: 400
bowl rice chex: 100
lt soy milk: 60
beet salad: 75

TOTAL: 1442

Monday..

Didn't make it to the gym yesterday, I was soooo sleepy after church that I just vegged out.



Today, I went to lunch spinning.. I forgot how much I don't care for Monday lunch spinning. Its an older woman who teaches (75!! Which is awesome) but I don't care for her music.. Its songs that I don't necessarily dislike, its just not for spinning (Taking care of business, Betty Davis Eyes, What's love got to do with it)..


I only burned 230 Calories in 33 minutes, so I was blah.



Food:

almonds: 172
1/2 red bell pepper strips: 16
Salad: 100
Sweet Potato: 136
Chobani raspberry yogurt: 140
Kashi bar: 130
1/3 cup rice: 64
1/2 Grouper fillet: 120
green beans: 50
seaweed: 150
cup of choc soy milk: 160

Total 1238

Saturday..

Got up this morning and straight to the gym. I thought I was doing spinning at 8:30, and I had my cycling shoes on and there was no spinning, so I had to get home, change shoes, and go back. 30 minutes on the elliptical on intervals and 540 cals burned. Then I did 5 minutes of rowing..

Came home and got the kid ready for soccer and ran around for an hour, then we decided to go to a Mexican place for lunch..

I did really well! I chose lunch chicken fajitas and it was a HUGE platter! I had 3 small tortillas, 1/3 of the beans on my plate and ate about 1/2 of the chicken and veggies. I had only about 5 tortilla chips and an unsweet ice tea. Hubby had a burrito, and really we could have shared the fajitas, next time we will. I was full but not stuffed, just satisfied and felt great about my choice. I'm finding it a lot easier to eat out and make a good choice and not feel like I need to eat everything on my plate. My farewell lunch is going to be at olive garden, and I know I can have a good choice there.

Then we hit the grocery store, came home and put everything away and went to the library.

By the time we got home, I needed a nap! Now I'm about ready for bed. Tomorrow will be gym after church. I'm going to try to do an hour on the arc trainer or elliptical or 1/2 on both.

FOOD:

chicken fajitas w/ 3 small tortillas: 500 (I think they were 4 inch tortillas, but all I can find are 6 inch for 94, eek, calories each) 300 + I'm going to figure about 200 for the chicken and veggies.

Kashi dark choc mocha granola bar: 130

2 pieces pumpernickel: 160

2 tbsp PB: 200

1 bowl chex: 100

lt. soy milk: 60

banana: 105

korean spinach salad: 80

Total: 1335

Friday

raspberry chobani yogurt: 140

orange: 75

1/2 tuna steak:113

1/4 cup rice:60

spinach/mung bean salads: 80

1/2 turkey on rye: 82 bread, 40 turkey: 120

1/2 turkey on pumpernickel: 80 bread, 40 turkey: 120

salad: 100

cut up fruit: 100

few bites of white meat chicken: 75

2 inch brownie: 112

cashews: 160

Total: 1255

No exercise today, I worked all day, and had a church fellowship tonight, which was AWESOME!! Thank you Jesus!!

Thursday, Jan 20, 2011

Food:

1 chocolate chip cookie (app. 2 inch diameter): 60

Sweet Potato: 103

almonds: 172

Pineapple Chobani Yogurt: 160

salad: 100

2 Moms in the Raw bar: 220

1/2 tuna steak: 113

korean spinach salad: 50

korean mung bean salad: 30

1/4 rice: 53

1/2 orange: 30

1 bowl rice chex: 100

1 cup lt. soy milk: 60

Total: 1251

40 minutes on arc trainer: 700

5 minutes on stair type thingy: 60

Today was a great day. I am excited to start my new job in a week! I am feeling very motivated and cheerful!

Tomorrow I am working and getting allergy tested.

Hump day! Jan. 19, 2011

Today started out rough.. my hubby left my car up on the jackstand after he had changed the oil in my car this morning. I was freaked out, becasue I didn't know how to remove it or use the jack.

Learning experience. He talked me through everything, but I was upset mostly because I would have been early to work and been able to get my work out done early lunch. I have meetings from 12-4 (blah!). So I got here later than I wanted to. I have a tight schedule on Wednesdays, by the time I get home it is about 5:30 and then I cook dinner and get ready for church at 7. So, if I don't get my workout done at lunch, I don't have enough time to do it.

Since I can't get it in, I am going to go after church. My gym is now open until Midnight M-Thurs., so I really don't have an excuse!

However, it has turned into a pretty good day. A guy who was mean to me last week and made a remark making it seem like some work getting done was my fault, sort of apologized and changed some dates to put the correct information in, and now that is resolved and I heard from my new job and am finally getting my offer letter today! I should start in about 2 weeks and I am so happy!

Food:

banana: 105

Chobani straw/nana yogurt: 160

almonds: 172

chicken breast: 140

1/4 cup rice: 60

Salad w/ dressing: 100

1/2 PB&J: 250

1 bowl rice chex: 100

1 cup light soy milk: 60

banana: 105

orange: 60

handful cashews: 80

Total 1392

ETA: I didn't make it to the gym. I did not get home from work until 6:45 and didn't get home after church until a little after 9 and after bathing Alex and putting him to bed/feeding the animals, etc. It was after 10. I will make it tomorrow.

During church I wrote some stuff to add:

"Praise you God for what you are doing in my family's and friend's lives. I pray Jesus that everyone I come in contact with will feel your love and power! God, I praise you! You are wonderful! Your house is as big as a mountain! God, I worship you and thank you for ALL my blessings, whether I can see them as a blessing yet, or not. I am so blessed. I pray blessings for all my friends, family and enemies Lord!

God I give you all the glory for my blessings and successes. I pray that everything I do bring honor and glory to YOU!"

Tuesday, Jan. 18, 11

Food:

Coffee

Banana: 105
1/2 red bell pepper strips: 16

Chicken breast: 140

Salad w/ vinagrette: 100

tsp parmasan: 25
Chobani raspberry yogurt: 140

1 small sweet potato: 60

cup of choc. soy milk: 160

chicken breast: 140

1/4 cup rice: 53

1 sheet seaweed: 45

asparagus: 50

radish kimchi: 50

5 cashews: 50

2 hershey nuggets: 100

Total: 1184

I feel like I am eating so much food, but it seems I'm keeping my calories pretty low.

30 minutes on the elliptical: 400 calories burned, but I didn't put my right weight in until 15 minutes, so it should be more than that.

Weigh in Saturday

I forgot to mention that I lost a pound at my weigh in on Saturday.

At first I was a little disappointed, but a pound lost is better than a pound gained.

Thank you Lord for blessing me!

Saturday, Sunday & Monday.

Saturday morning got off to a rough start. I was planning on getting up early, taking a walk, then going to my son's soccer practice and then to the gym with my BFF. However, I ended up getting up a bit late, and rushing to soccer practice only to find out it was canceled. Argh!



Anyway, Erica and I went to the gym and worked out and I burned 500 calories on the arc trainer/30 minutes, then did 13 minutes rowing, 2 minutes on the jacobs ladder (OMG, tough!) then various weights.


I was also really bummed because my HRM was working after I got the battery changed, and now its not working again. :( I guess I will have to buy a new one. I really need it so I can know my total workout calorie burn.


I also did not really count my calories well on Sunday or Monday, nor did I work out. My thighs and hips were really sore, but I really should have worked out yesterday. I was totally lazy and slept a lot.


Saturday Food:

English muffin: 100
egg: 75
cheese: 25
Jam: 25
skinny caramel macchiato: 140
1/2 kind bar: 90
1.5 cups of rice: 320
bulgogi: 487 (according to livestrong, one serving is 325, but I think I had about 1.5 servings.)
korean pastry: I don't know, but estimating about 300 cals.


total: 1562. I also had kimchi and daikon radish with my bulgogi and rice and that probably added minimal calories.


Sunday Food:
Korean bread: 200
PB: 200
cup of rice: 210
seaweed: 200
kimchi: 30


I can't remember what else I had

Saturday!

Monday Food:
cup of rice: 200
seaweed: 200
kimchi: 30
chex: 100
soy milk: 90
salmon: 118
asparagus: 50
1/2 cup enoki mushrooms, sauteed: 14 These mushrooms are so cute and delicious!
korean bread: 100
PB: 200
sesame oil:60
2 cups choc. soy milk: 310

Total cals: 1472. I know I had something else, but I can't remember. The importance of writing everything down! ARGH!

Friday, January 14, 2011

Didn't work out tonight.. but I did clean for about 4 hours vigorously!

Took my friend to lunch at olive garden and looked up the menu before I went so I could make healthy choices.

Food:

Olive garden:
Venetian Apricot chicken: 280 calories

1/2 Salad: 175

chobani strawberry and banana yogurt: 160

2 bananas: 210

1 serving almonds: 172

2 cups chex mix: 200

2 cups soy milk: 180

1 tsp peanut butter: 33

1/2 cup juice: 60

Total 1470.

Thursday, January 13, 2011.

Today was a VERY busy day at work. I didn't even leave my desk much.

I decided to attend my coworker's spinning class that she teaches. According to sparkpeople, I burned a little over 700 calories in 50 minutes. I forgot my strap, and I need to get my battery fixed in my watch.

I wasn't very hungry today. I started getting really hungry around 2pm or so and ate my salad, but I was so busy I didn't think much about it.

FOOD:

Chobani blueberry yogurt: 140

1 serving almonds: 172

salad: 120 (w/ tsp parmesan cheese)

medium size banana: 105

salad: 120

1/2 large bell pepper: 21 (hello favorite new snack!)

1 tuna steak fillet: 160

8 asparagus spears: 50

1/3 tbsp sesame oil: 36

1.5 cup choc soy milk: 210

1/4 cup cooked jasmine rice: 53

Total: 1187

I'm thinking about having another piece of fruit, maybe an apple to add 65 calories. Crazy, I'm not really even hungry much, but it seems like my calories are a little low.

Wednesday.

I wish I could think of good titles!

Today was ok. I was VERY busy at work, and a kind of sensitive.

I made it to the gym and did 32 minutes 535 calories on elliptical. Level 6-10 min hr 145, max 160, avg 156.

Food:

Chobani Pomegranate yogurt: 160

Salad: 100

TBSP parmesan: 30

Baked chicken breast: 140

1 serving almonds: 172

5 peanut M&Ms: 50

1/2 trout fillet: 118, w/ marinade 150

8 spears asparagus: 50

olive oil (1/3 tbsp): 36

1/3 cup jasmine rice: 61

cup of choc soy milk: 160

Total: 1109

Tuesday, Jan. 11, 11

Today has been a frustrating day.

First, I locked my keys/lunch/purse in my car this morning when I got to work. I had hit lock and then decided to stick my wipers up because it was sleeting when I came in. I accidentally closed the door. I was planning on hitting the gym at lunch, but because of that, I had to wait until 12 so my Mom could take me home to get the spare key.

So I was pretty frustrated from the beginning. Then when I get into work I have so many emails to go through, and deal with some passive aggressive coworkers (argh).

I was really disappointed that I couldn't hit the gym at lunch, but I will go tonight.

FOOD:
Pineapple Chobani yogurt: 160
Skinny Caramel Machiatto: 140
Salad w/ dressing: 100
Almonds: 172
Banana: 100

Baked sweet potato (no butter/sugar!): 103

cup of sauteed shrimp/onions/asparagus/olive oil: 310

1/3 cup of rice: 64

Total 1164. Seems low, but I wasn't really hungry much today. I swear I had to have eaten something else, but I can't remember? I had a chicken breast and green beans for lunch, but never got to eating it at work.

Update: Went to gym and burned 700! calories on the Arc Trainer (that is the elliptical/stair thingy). Then my HRM watch battery died, argh! I did 5 minutes on the rowing machine after that.

I have to give my thanks and praise to God. I can't believe after so many years, I'm sticking to something. I forget sometimes, because I am not perfect and fall short of the glory of our Lord, but I thank you for being there for me, even when I fail. I thank you, God, for giving me this motivation and telling me to stop when I feel full. Thank you for providing people in my life who give me motivation to keep going and not give up. Thank you for friends who are examples of healthy eating/exercising. Thank you for helping me to be an example.

Thank you for everything, even though I'm not perfect, thank you for providing your only son, Jesus, in place of my sins. I'm truly not worth! I'm failed, I'm flawed, I'm far from perfect. Everyday I make mistakes and can never, ever measure up, but I'm so glad that you forgive me and are there for me, even when I fall, when I stumble, when I mess up. Thank you for doing your work in me, giving me patience, helping me in my faith. Thank you God. Thank you God.

Psalm 118:5-9

In my anguish I cried to the Lord,

and he answered by setting me free.

The Lord is with me; I will not be afraid.

What can man do to me?

The Lord is with me; he is my helper.

I will look in triumph on my enemies.

It is better to take refuge in the Lord

than to trust in man,

It is better to take refuge in the Lord

than to trust in princes.

Monday, January 10, 2011

Stayed home with a bad headache today and so I didn't make it to the gym..

Food:

2 bowls of rice chex w/ soy: 380
2 bananas: 180
2 tbsp PB: 200
14 spears asparagus (yum): 100
1 sweet potato: 103
1/2 cup rice: 100
5 sheets roasted seaweed: 220
1/2 cup ground beef, (93/7): 165

Total: 1448 (plus some cheerio chex mix, maybe 100 cals)

Sunday

This morning, I made breakfast, then got ready for church, which was awesome.

This Sunday was first fruits, in which we pledge an amount above our usual tithe. It is due by Easter Sunday. I pledged a high amount, high for me. I am excited but nervous.

After church, my Pastor asked me if I was ready to help with the teens. I have a heart for teen girls. I want to mentor them, and help them make good life decisions... I didn't have that at 13/14 and made bad decisions that affected my adult life.

She also asked my help in the Women's Conference coming up. I said yes. I'm excited for that coming up. I told her about my weight loss and she was telling me that she works out every single day. She amazes me! I don't know how she does it all.. well, yes I do, God.

Speaking of weight loss, I lost 7 pounds this week!!!!!!!! I was SO happy and elated! WOOHOO!

English muffin, fried egg and jam

100+70+25+25 : 225

1/2 choc soy milk: 80

Two Moms in the Raw blueberry bar: 220

Bowl of rice chex: 150 + 90 soy milk: 240

.58 lb salmon: 228 plus some teriyaki marinade: 275

10 spears (very crispy) asparagus: 75

lettuce mix/tomatoes/mushrooms/onion + champagne basil dressing: 100

2 pb cookies: 250

cup of choc soy milk (I really need to stop drinking it!): 160

Total: 1625

I worked on the elliptical for 25 minutes, burning 500 calories, then used the rowing machine for 12 minutes, and used the lat pulldown bar.

Saturday Morning

This morning, I woke up pretty early (740, and went to bed at 2..)

Had a light English Muffin (100) with a fried egg (70) in EVOO (50) and jam (25) for breakfast.

Then went to the gym and burned 500 calories on the elliptical/stair thing (I need to find out what it is, its harder than a regular elliptical). I also did 5 minutes on the rowing machine and I have no idea how many calories that burned.

After, I picked up Alex and we headed to his soccer practice where I ran around with him and the little kids for an hour. I was really sweating as they kicked the ball back and forth.

Then we came home and I had a ham sandwich (2 slices of bread: 200 cals, ham: 50 and a tablespoon of avocado:25 cals): 275 and a chobani strawberry and banana yogurt: 160 cals and half an orange: 30, so 465 for lunch.

I'm on my way out to starbucks to meet some friends and plan on having a skinny caramel macchiato. Later, Erica and I are going to the gym again and I'm going to do some weight training.

Egg muffin 245

Ham sandwich/yogurt 465

caramel macchiato 140

2 cups of choc soy milk 300

Tuna steak, asparagus, sweet potato and salad app. 508.

Total 1658

Friday..

Friday was so much fun. I decided to take my son to D.C. and go to the Natural History museum. We got up and around about 8, and were on the road about 945. Stopped to get some starbucks, yum... and away we went. I didn't have a chance to get to the gym today, but we did walk a couple blocks each way, and walked around for about 2.5 hours in the museum..

Thursday, I burned 515 calories at lunch on the elliptical.

Yesterday's final cals..

coffee
Cup of muesli hot cereal (300 cals)
salad; romaine/mushrooms/vinagrette (x60)
chobani raspberry yogurt (140)
1 small teriyaki tuna steak (227)
12 spears asparagus (75)
apple (71)

2 bowls rice chex cereal w/ soy milk (400)

(didn't eat my orange or almonds)

Total for Thursday =1273

Today:

Starbucks skinny caramel latte (140) and reduced fat turkey bacon, egg white, multigrain egg muffin thing (340)

grilled chick fila chicken sandwich (300)

3 oz salmon (115 with some marinade: 165)

8 asparagus spears (50, w/ olive oil: 100)

salad mix, 2 cups lettuce mix and cherry tomatoes, mushrooms, onion w/ lf balsamic (about 100 plus dressing)

Total = 1145, plus a handful of chex/cheerio mix.. add 100 just to be sure.

God, I just praise and thank you for helping me with this journey. So many times, I've tried to do this, the difference this time, is I'm putting you in the Driver's seat. I'm letting you lead me. I'm asking you to change my brain! Change my mind! Thank you for making me think about the choices I make and push me to make the healthy one! I am so grateful for a loving and wonderful Lord! I'm so happy that you are directing and leading me. I'm so glad I can cast my worries and fears on You. Thank you!!

I am tired!

Yesterdays cals:

coffee
1/2 tuna steak (115)
roasted asparagus (80)
25 almonds (1 serving) roasted almonds (170)
small slice of cake (about 230 cals according to fitday)
PB & honey sandwich (counting about 400 cals)
1/2 chicken patty (estimating about 200 cals)
Salad; romaine lettuce and mushrooms, plus low cal vinagraitte (figuring about 60 cals for account of the dressing)



So about 1300 calories, give or take about 50ish.



Todays Food:

coffee
Cup of muesli hot cereal (300 cals)
salad; romaine/mushrooms/vinagrette (x60)
chobani raspberry yogurt (140)
1 small teriyaki tuna steak (227)
12 spears asparagus (75)
1 serving almonds (172)
Orange (60)
apple (71)



Today is really good. I went to the gym last night and today at lunch. Last night, I burned 650 calories, and today I burned 515. Awesome!

Calories.

Yesterday's meals look to be somewhere around 1200ish calories. I felt great!

I didn't go to the gym yesterday, but I am going tonight. I plan on working very hard.

Today's food:

coffee
1/2 tuna steak (115)
roasted asparagus (80)
25 almonds (1 serving) roasted almonds (170)
1 orange (60)
small slice of cake (about 230 cals according to fitday)

So far about 700 calories, and I still have dinner.


Today is going good. I feel positive and excited. I was a little worried about the cake celebration. Two massive birthday cakes for our two big bosses. I wanted it, I thought I would just say no, but then decided a small slice would be ok. So I took it, ate the rest of my lunch so that I had protein in my body, then had my cake. It was delicious and made by a woman, Marta, who used to work in my office. Her cakes are FABULOUS and delicious.

Tonight I am cooking tuna steaks again, I have them marinating in some all natural teriyaki sauce. I will be roasting asparagus again too (yum).

Thank you Jesus for helping me with this battle. I cannot do it without
you. How many years I have fought this battle on my own? Too many! I realize I need you to help me wage the war on my body, mind and emotions! I am looking to focus my sight on you. Thank you for helping me realize it.

Eating healthy..

Eating healthy is such a head game.. I love to eat, and love to cook. I like to make good food.

I'm trying to eat a out a lot less. It seems easy to get into a game of grabbing something to eat on the go. I do find Panera Bread to be ok, and I LOVE how they are listing the calorie counts on the menu next to each item, that definitely makes it easier to choose healthy.

Today I had:

Coffee,

Small sub from Quiznos, no bacon; 480 calories (not sure how much of that was bacon, it doesn't break it out)

small cup of chicken noodle soup; 105 calories. I really wanted to add a cookie, but I didn't.

Cup of spaghetti made with ground turkey breast (99% lean). (App. 400 calories according to fitday)

Cup of chocolate soy milk; 90 cals.

Also a small chocolate bar; app. 100 cals.

I try to watch my toddler. I am always so amazed at how he has that natural full feeling and won't eat anything after he says he is done. He ate about 1/2 cup of spaghetti and a few spoonfuls of peanut butter. The only time he will eat more is if we have cake for whatever reason, LOL. So I try to limit that a lot. He loves some chocolate cake, just like Mom.

Still waiting on my offer letter for my new job. I've been pretty patient, waiting for 3.5 weeks! However, I know that God told me to just be patient and that it will be worth it, so that is what I am doing, relying on the Lord.

Tomorrow I am cooking teriyaki tuna steaks for dinner (yum).

2011 = Working on ME!

Philippians 4:13 I can do all things through Christ which strengtheneth me.

I am working on me this year. I have a lot of weight (baggage) to let go.

Goals:

• Work on my relationship with God, and spend a designated time each day with the Lord.
• Read my bible daily.
• Become more involved in church.
• Keep laundry laundered, folded and put away.
• Exercise 5-6 days a week.
• Lose some weight.
• Eat healthy.

Maybe some of these goals seem silly, but they are necessary. The God/church stuff speaks for itself, but the laundry goal is because I HATE doing laundry but I also don't like it sitting in piles in the laundry room.

But most of all, I really want to deepen my relationship with God. I want to live more Christlike. I want to be more healthy, I've put myself on the back burner for a long time. I'm ready to get rid of my past childhood and things I've been holding on for a long time.

Lastly, I didn't put it on my list, but I'm going to try to blog more. My life always seems kind of boring/plain! I am going to type out my prayers at the end.

Dear God, my Father. I want to thank you for everything you've provided for
me and are going to provide for me. I know through Jesus, I am strengthened and
can do anything that I determine to do, as long as it is Your Will. Thank you so
much for opening my eyes to my new church home, I thank you for every person
that you put into my life, and I thank you for removing unproductive people who
may or may not seek to destroy me.

I ask you God to rev my metabolism! Help me make good choices and push me to
want to work out daily. Thank you that I have all the resources I need to make
this happen. Thank you God for making me realize that I want to be a healthy
person, soul, mind and body.

Thank you Father for my family; those who mean most to me: My Husband, my
Son, my Best Friend and Godson. Protect them Father and bless them. Bless my
enemies, Lord, and let me be Christlike to them. Help me not harbor hate or
resentment, but bless me with patience and understanding. Let me not seek
revenge or retaliation, but forgiveness and a sympathetic heart.

Lastly, Lord God thank you SO much for my church family. I pray that I
continue to develop healthy relationships with them.

James 1:19 My dear brothers and sisters, take note of this: Everyone should
be quick to listen, slow to speak and slow to become angry, 20 because human
anger does not produce the righteousness that God desires. 21 Therefore, get
rid of all moral filth and the evil that is so prevalent and humbly accept
the word planted in you, which can save you.