I Have Been Riding the White Horse!!!!!!!!

Y'all I been riding the white horse or some might say the "white stuff": bread, pasta, potatoes,sugar, flour, rice, candy, pastry, cookies, cake!

Why  must these things taste so dang good!

So now that I realize and admitted to riding the white horse...its time to get off and start anew!

Lately I have been eating what I want when I want it! So I to give myself a reality check and I have revamped my healthy lifestyle!

I didn't realize how bad my food choices had gotten because I was so consumed with not eating meat that I disregarded the fact that I have given up meat and replaced it with junk! Now that wasn't too smart...lol!



My new weight loss plan involves having a healthy diet and exercise plan, prayer, daily devotions, daily meal and fitness tracking on MFP( http://www.myfitnesspal.com/ ) and weekly meetings with my BFF Tiffany Sayles, who is also on an incredible WL Journey, my accountability partner. I do not and will not take any medications or weight loss patches to help me lose weight, I'm doing it the natural way.

My weight loss plan is derived mainly from Oprah's Boot Camp which involves avoidance of refined carbs, increased intake of lean protein , and moderate healthy fats. Coupled with regular exercise.


As part of my weight loss plan, I will undergone a strict diet program that include reducing the intake of certain foods:

• Overall, eat lean protein, two fruits a day, and all the green vegetables I want.
•  Lean Protein: 
• Vegetarians - Soy Products, Beans, Lentils, Grains and Vegetables
  Meat Eaters - Chicken, Turkey, and Fish ( the key is to eat only from 0-2 legged animals..they have far less fat than 4 legged animals)
• Keep the fat low (for salad dressing, I can use a little olive oil with lemon and garlic).
• The main rule: DON'T RIDE the WHITE HORSE: bread, pasta, potatoes, rice, white flour, white sugar —as well as candy, pastry, cookies,and cake.
• For the first month, I will stay away from whole grains (brown rice, oatmeal, whole wheat cereals and breads). After that, I can slowly add them back.
• The other big rule: I must stop eating three hours before bedtime. Doing this alone will cause weight loss.
• During the 12 weeks, I get to choose three days when I can allow myself either alcohol (a glass of wine, maybe two; a cocktail) or some refined carbs (one piece of cake, one slice of bread, one bowl of pasta. The key word is one).

Workouts - My workout plan is very simple. I workout 8 times a week over a 6 day period Monday - Saturday and I rest on Sunday. Here is a break down of my workout plan:

• Monday (day 1/workout 1)
• 1 hour of cardio and 1 hr of strength training
• Tuesday (day 2/workout 2)
•  1 hour of cardio and 1 hr of strength training
• Tuesday (day 2/workout 3)
• 1 hour of cardio
•  Wednesday (day 3/workout 4)
• 1 hour of cardio and 1 hr of strength training
• Thursday (day 4/workout 5)
•  1 hour of cardio and 1 hr of strength training
• Thursday (day 4/workout 6)
• 1 hour of cardio\
• Friday (day 5/workout 7)
• 1 hour of cardio and 1 hr of strength training
•  Saturday (day 6/workout 8)
• 1 hour of cardio and 1 hr of strength training

 I workout for free at home with YT www.youtube.com. There are tons of free hour long workouts on youtube so there is absolutely no excuse for not working out!

 According to Dr. Phil, if you want to follow Oprah's weight loss plan, you have to follow these steps:

1. Set a very specific goal - Dr Phil suggests that people should set goals for the weight loss as well as for their emotions.

2. Work out a very specific strategy - will power alone does not work. People need a very specific strategy.

3. Identify small, measurable steps - implement a program that suits your lifestyle.

4. Create a healthy, realistic time line - whatever happens, do not crash diet. Choose fixed dates for the weight you want to be in the future, starting with small steps. Add those dates to your calendar, and stick to them. Don't expect results overnight.

5. Create meaningful monitoring and accountability - according to Dr Phil, find a partner to help you track your weight and things will become easier for you.

Daniel Fast: Week 1 Recipes

Here are just a few recipe ideas that I plan to enjoy during Week 1




Baked Apples or Pears 
Slice a pear or apple in half. 
Use a grapefruit spoon to scoop out the seeds and the tough, center portion. Place halves, skin side down, 
in a glass baking dish. Brush with ½ teaspoon pure maple syrup and sprinkle with cinnamon. Microwave for 10 minutes or until tender. Serve warm. 

 Baked Sweet Potatoes 
Wash sweet potatoes, prick with a fork several times and place in a 400 degree oven for an hour and a half. Less time may be needed if potatoes are small.

Thick and Creamy Corn-Potato Soup

6 ears corn (cut off the cob) 
6 medium-large red potatoes (chopped in 
1/2 inch pieces)
6 carrots (finely chopped) 
1 medium-large onion (finely chopped)
2 green peppers (finely chopped) 
2 bay leaves 
3 teaspoons thyme 
2 teaspoons marjoram 
3 teaspoons cumin 
2 teaspoons sea salt 
2 teaspoons pepper 
3 32oz. boxes of vegetable broth Water, as necessary Put vegetables and spices in a large soup pot. Cook on medium heat, stirring occasionally for 15 minutes. Add broth and maintain a light boil. Cook 45 minutes to 1 hour. Remove from heat. 
Blend 3/4 of the soup mixture in a blender in batches. 
Put blended soup in a large bowl or container until the blending process is complete. 
Pour the blended soup back into the pot. Add water to thin and obtain the desired consistency. Heat through and serve. Serves 8-10 generously.

The Breaker's Granola 

 5 cups raw oatmeal 
1 cup finely chopped walnuts 1 cup slivered raw almonds 
1 cup finely chopped cashews 
1 cup unsalted sunflower seeds 
1/2 cup flax seed
1 cup finely chopped dry figs 
1 cup finely chopped apricots (unsweetened if possible) 
1/4 cup chopped coconut 
2 cups unsweetened raisins 
2 Tablespoons cinnamon
Mix together in a large bowl. Keep in tightly sealed container such  as Tupperware in the pantry. 

To serve cold, soak 1/2 cup granola in unsweetened plain soy milk for a few minutes. 

To serve warm, you can prepare with water or unsweetened soy milk in the microwave. 
Use 1 cup liquid to 1/2 cup granola. Warm for a minute on high or more if desired.Note: Chop the nuts and fruits in a food processor individually and then add them to the oats.

 Portabello Steaks

6 portabello mushroom caps 
1/2 cup fresh squeezed lemon juice 
2 tablespoons apple cider vinegar 
2 tablespoons Pure Maple syrup 
2 teaspoons fresh grated ginger 
1/2 teaspoon marjoram Wash mushrooms and place in a gallon size plastic seal-able bag. 

Combine remaining ingredients in a bowl and stir to combine. Add to the mushrooms and marinate for a few hours. Grill indoors or out until cooked through.  Serve with baked sweet potatoes and grilled squash and asparagus. 

Grilled Vegetables Toss yellow squash, zucchini, and asparagus with 2 tablespoons extra-virgin olive oil. Salt and Pepper to taste. Grill indoors or out until tender.




Toasted Nut Snack
Pre-heat oven to 400 degrees. Place raw walnuts, almonds, cashews or other desired nuts on a baking sheet. Bake for 15 minutes or until slightly browned. Cool completely and mix in a bowl with unsweetened raisins.  Keep this on the counter for a quick snack.

  Tomato Basil Soup 

12 Vine Ripe Tomatoes 
1 Package Cherry Tomatoes 
2 1/2 Cups Fresh Carrot Juice 
1 Large Ripe Avocado 
2 Yellow Onions (chopped) 
4 Cloves Garlic (chopped) 
5 Stems Fresh Basil 
2 Tablespoons Pure Honey 
1 Bay Leave 
1 teaspoon Oregano 
1 teaspoon Sea Salt 
1 Tablespoon Red Pepper Flakes 
2 Tablespoons Olive Oil Cook onion and garlic in olive oil until tender. 

Cut tomatoes and avocado in quarters and place all ingredients in blender and blend on low speed for one minute. Continue to blend on high for an additional minute until creamy. 
Pour into large soup bowl or crock pot and cook on medium low for 2 to 3 hours.

  Vegetable Barley Soup  

Choose your vegetables. Really, anything can work depending upon your taste.Some possibilities: 
3 cups chopped celery 
2 cups chopped white onion 
3 cups chopped carrots 
3 cups chopped green/yellow/red pepper 
3 cups thin sliced mushrooms 
2 cups chopped Roma tomatoes (peeled and seeded) 
2 32oz. boxes vegetable broth Use your favorite spices. 

Some possibilities: 2 cloves garlic, 
sea salt to taste, 2 teaspoons marjoram flakes, 
2 teaspoons oregano flakes, 
1 bay leaf and 
1 teaspoon parsley.Pour 
¼ cup vegetable broth in a soup pot. 
Add all of the vegetables and saute them until tender. 
Add the spices and stir to mix. 
Add the remaining vegetable broth. Bring to a boil and add 1 cup Natural Whole Grain Barley. Boil for 15-20 minutes until the barley is tender.  

Serves 6 For thicker soup, just blend 1/2 of the vegetable mixture (prior to putting in the barley) in a blender. Add it back to the soup pot and then add the barley.

Preparing for the Daniel Fast - The Word

Daily Prayer Calendar

When you practice some appetite-denying discipline to better concentrate on God, don't make a production out of it. It might turn you into a small-time celebrity but it won't make you a saint. If you go into training inwardly, act normal outwardly. Shampoo and comb your hair, brush your teeth, wash your face. God doesn't require attention-getting devices. He won't overlook what you are doing; He will reward you well...A life of God-Worship!  Matthew:16-18 (MSG)

Here is a daily calender that I found online and it lines up with my personal desires from God. This is a good start for anyone that is not really sure what you are seeking God for or you don't know what to read or what to pray for. It works for me and I hope it helps you! My pastor also post daily reading and prayers on the Church's Facebook page, which is an added bonus for me because it requires me to study His word more.

1.  1 Thessalonians 5:18
Pray for God’s will to be done in our lives, our families and in our church.

2.  Jeremiah 29:11   
 Pray for God’s purposes to be accomplished in our lives.

3.  Acts 5:12 
Pray for the salvation of your family, friends and colleagues.

4.  Romans 12: 1-2
Pray for God’s renewal of our minds so we can be a loving church, that we may love each other, and loves those that new to our church.  

5.  2 Corinthians 7:1
Pray for God’s forgiveness and purity to be released in our lives for our spiritual growth. 

6.  Luke 4:40 
Pray for healing for all those that are suffering physically, emotionally and psychologically(make a list of people you know that needs prayer in theses areas, pray daily for them).

 7.  Philippians 4:19
 Pray for God’s provision for those that have lost jobs and are facing financial difficulties.

 8.  Ephesians 2:
 for a heart for missions, to reach out to the Lost.  Help us Lord to do what you have called us to do

 9.  Proverbs 21:1 
Pray for God’s wisdom for our government leaders that they may lead in righteousness. 

 10. John 16:8-9 
Pray for God’s Salvation to come to those who have yet to take the step of faith.

11.  2 Chronicles 7:14
Pray that God will heal our land, our city, and our economy as we seek Him in prayer.

12.  Ephesians 4:11- 13 
Pray for our Pastor’s and ministry leaders, and worship leaders, that they receive wisdom and knowledge as they lead our church.

13.  Romans 10: 14-15
Pray for our Marriage & Family ministry.  Pray for our church families and marriages.  Pray for families living in the city of San Fernando .

14.  Exodus 15:26
Pray that God’s word would bring salvation, deliverance, healing and transformation to all who are in Alpha, Voyage, Life’ Healing Choices, and all of our Life and Support Groups.

15.  John 16:33
Pray for God’s Love & Peace to cover our relationships, that we may live in harmony with each other.

16.  1 John, 4:1
Pray that we would share God’s love to our families, neighbors, schools and colleges. 

17.  1 Peter 4:10
Pray for our ministry volunteers. Pray for strength, resources, provisions as they are doing  God’s will by serving others.

18.  Deuteronomy 10:17 – 18
 Pray for God’s protection for those in our church who are widows, fatherless, and single mothers and fathers. Not only in our church but in our city

19.  Matthew 9:36 – 38
Pray that God will put a greater desire on our hearts to reach the lost and broken around  us.

20.  Micah 6:8
Pray For our ALL of our government leaders, that they would seek God’s help as they lead our Nation.

21.  Psalms 51:14 – 15
Thank the Lord for our salvation; praise Him as we give him honor and praise for the forgiveness of our sins. 

Preparing for the Daniel Fast - The Food!

I have committed to join my church New Destiny Christian Center for this 21 day fast. My prayer is that my commitment to fast will usher in some of the greatest breakthroughs, blessings and miracles for me and my family in this New Year!

Whenever fasting took place in the bible it was followed by a season of growth and blessing, Well Praise Him! Cause Lord knows a need a season of growth and blessings!

I'm anticipating all of the great things God is going to do in my life and in the life of my church during these 21 days!  Together as a church family, let's take the next 21 days to prepare ourselves for what God has in store for all of us in 2012!               

WHAT FOODS TO EAT

Whole Grains: Brown Rice, Oats, and Barley.

Legumes: Dried Beans, Pinto Beans, Split Peas, Lentils, black beans, and Black Eyed Peas.

Fruits: Apples, Apricots, Bananas, Blackberries, Blueberries, Boysenberries, Cantaloupe, Cherries, Cranberries, Figs, Grapefruit, Grapes, Guava, Honeydew Melon, Kiwi, Lemons, Limes, Mangoes, Nectarines, Papayas, Peaches, Pears, Pineapples, Plums, Prunes, Raisins, Raspberries, Strawberries, Tangelos, Tangerines, and Watermelon.

Vegetables: Artichokes, Asparagus, Beets, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Chili Peppers, Corn, Cucumbers, Eggplant, Garlic, Ginger Root, Kale, Leeks, Lettuce, Mushrooms, Mustard Greens, Okra, Onions, Parsley, Potatoes, Radishes, Rutabagas, Scallions, Spinach, Sprouts, Squashes, Sweet Potatoes, Tomatoes, Turnips, Watercress, Yams, and Zucchini.

Seeds: Nuts and Sprouts
Liquids: Water, Unsweetened Soy Milk, Herbal Tea, Natural Fruit Juice (no added sugar).

WHAT FOODS NOT TO EAT

Meat, Poultry, Fish
• White Rice
• Fried Foods
• Carbonated Beverages
• Foods Containing Preservatives or Additives
• Refined Sugar or Sugar Substitutes
• White Flour
• Margarine, Shortening, High Fat Products
 • All Breads
• Dairy (milk, butter, cheese, yogurt, etc.)  

Important reminder: Be sure to drink as much water as possible throughout the fast!