"Gimme a 3. Gimme an 0."

Someone in the house turned over a new leaf to begin a new decade last weekend. Hint: It wasn't Ollie dog ;) We started celebrating Matt's birthday on Friday evening.

Let me back up a bit. It was a very memorable day in the Cassell household. We bid farewell to the ol' gray Ford Ranger. She was a good ol' gal, but I don't know how much longer she would have held on if Matt didn't retire her :) In all honesty, though, that truck probably would have kept on tickin' for another 5 years! We are trying to prepare for the future though, so we thought it would be wise to upgrade to a larger vehicle for when we have children. Matt will need to transport the kids from time to time, and there was no way he could do that in the little Ranger. His mom bought a new vehicle a few months back and offered to give us a very good deal on her SUV, so we gladly accepted and gave Matt's truck to his dad (who really needed it badly.) Here's Matt saying his final farewell to her ;)



I remember the first time he drove to Meridian, where I was living at the time we met, and was sitting on the back of his truck waiting on me to meet him for directions to my home..........awwwwwwww :( I know, I know, I'm too sentimental ;)

Now, back to Friday night. Matt's favorite restaurant from old times is the Mexican Kitchen in Hattiesburg. He LOVES, and I can't elaborate enough, LOVES the sauce. He pours it on everything!!!!! I'm not as big of a fan as he is, but it is growing on me. We met his family here and we all enjoyed a good mexican dinner that night! I brought a birthday cake from a lady that makes awesome strawberry cake at Matt's office----it's his favorite! You should have seen me sneaking that cake out of his office (from the lady that made it) Friday morning b/f he got to work. I just KNEW he was going to bump RIGHT into me on the way out of the Cancer Institute!!!!!!



Matt's plate (and you thought I was joking about the sauce!!!)
I think he really drank it once on a bet ;)

Saturday morning was a 2 hour 40 minute trainer ride (blah!!!) Matt decided to make a lil extra money at the VA and work from 1pm-7pm. I met my best friend Staci for lunch at Sweet Pepper's Deli in Renaissance. We walked over to Fresh Market, since she had never been. It's my favorite grocery store in the world!!!!! I LOVE it ;) Saturday night, I met Matt after work at Keifer's and we enjoyed some Pita Moz and chicken gyros!!

Sunday morning was a long run followed by some homemade Cinnabon cinnamon rolls by me!!!! Yummyyy!!!!!!


3 cinnamon rolls (to signify 3 decades----I couldn't fit 30 on a plate!!! ha!)
Matt and his new Dura-Ace Ultegra components for his bike.......the way to this man's heart is tri gear and food ;)

We made it to the 11:00 church service, had a light lunch, then took a nice nap ;) Trainer recovery ride followed. Thenk I slaved in the kitchen for a couple of hours for Matt's birthday dinner. I think he was impressed ;)

The Menu:

Pinot Grigio(his fav. wine)

Beef Tenderloin with a roasted shallots and port wine reduction sauce

Scalloped Potatoes (completely homemade by me ;)

Fried Okra (also completely homemade by me)

Mini Buttermilk biscuits (completely homemade by Marshal's ;)
I didn't take a pic of this though---Darn!!!


This week is a recovery week, then we are headed to NOLA on Thursday through the weekend for a conference with Matt's Hem/Oncology department.

The view from our trainers in the morning ;)

How sweet is this? :D

Valentine's with my Valentine...........

The week was a busy one!! I made chocolate covered strawberries for my referral sources at work, so I was busy passing these all around Jackson last week. Luckily, it was such cold weather that I was able to keep them in my car throughout the day without fear of them melting before I could give them out!!!




It was a challenge for me to not sneak a few when I was making them! I am trying very hard to only eat sweets on the weekends. Anyone that knows me knows how MUCH of a challenge this is for me. I am the worst when it comes to gummy, sweet candy.......anything gummy I can't resist. Well, I made it an entire week without any sweets!!!!!! It's a start ;) I'm trying to learn to practice what I preach, considering I am a registered dietitian and a triathlete. It would definitely improve my performance to lean up a little more this tri season!!

I did find a little bit of heaven last week with two things----Vita Tops and Pop Chips. I also have a weakness for potato chips. I found the potato chips at Fresh Market. They're not fried or baked; surprisingly, they're popped. They taste similar to Kettle Chips, in my opinion. I am in love!! As for the Vita Tops, I bought the chocolate version. It's like a muffin top, similar in taste to a brownie, but only 100 calories. Top it with a little sugar free Cool Whip and you have a little decadent dessert when you are craving chocolate!!! YUM!!!! Matt even approves, which must mean it doesn't taste TOO healthy ;)


I came home Thursday evening to a mess all over the floor, made by none other than Ollie dog (imagine that ;) I had been thawing out deer burger in the sink since lunch. Well, he decided he wanted an early dinner and devoured the whole 1 1/2 pounds of it!!!.......except of course, the little bit of white wrapper he left on the floor for me to clean up!



Luckily, Matt was on his way home from work and picked up some dinner at the store for us to cook! Sadie girl is still working on her "bathroom privileges".........she is not coming along as fast as Ollie was with the housetraining. (but then again, we were VERY spoiled with him; he was housetrained in only 2 wks)

Training was very tiring this week. My legs are still adjusting to the weight-lifting routine twice a week. I am hoping to see the improvement for tri season though! I can't wait for warmer weather. This rain/cold/snow is really putting a non-motivation mood on us right now :( We are sticking tightly to our coach's plan for us though and we are hitting every work out, so we are right on target where we should be. It's amazing the difference in the feeling of my runs now though, compared to marathon season. It takes a lot out of me to get in that long run on Sunday, after a full week of biking!!! My legs miss that strong feeling they had during marathon season:( I am just trusting that if you take away biking, those legs are still there, getting even stronger.

Saturday, it was nice to sleep in a few hours later than normal. We rode the trainer for 2 1/2 hours. Ugh!!! Better than being out in the freezing cold though. That afternoon, we got some coffee and hot chocolate and rode around Jackson looking at the 4-5 inches of snow that we got on Thursday evening. It was beautiful!!!!


We always enjoy riding around, looking at homes for sale (just for fun!) to see what kind of prices and styles there are for one day when we get a new home!!

Sunday was a long run that morning, good church service, then lunch. We took a short nap, then had to jump on the trainer for a recovery ride. That trainer is going to be the death of me .............(Lord help me, it's only February......Ironman Canada is at the end of August!!!!) Sunday night was our Valentine's date at Olga's!!! They have the BEST crawfish corn chowder and filets!!!!! It is a very romantic little place and one of our favorites! The restaurant has a Russian flair and they have someone always playing the piano nightly. We ate there last Valentine's Day. It's cool that they still let you bring your own bottle of wine in the restaurant.




Valentine's Day was really great this year, thanks to my sweet Valentine :) He had me a rose bouquet in a vase on our kitchen table when I woke up that morning :)


After our run, while I was in the shower, he put a little bag on the counter in the bathroom so I would see it when I got out of the shower. In the bag was two key-charm necklaces (gold and silver---he didn't know which I would like more, since I have started liking gold lately ;) A sweet card, and some gum and dark chocolate (he knows I'm trying to watch my candy lately ;)


I couldn't ask for a more thoughtful husband. He knows me, inside and out, sometimes better than I know myself ;) SO thankful for him.............I just can't say that enough. It keeps gettin' better :)

Hope everyone had a wonderful Valentine's Day!!!!!!!!

Go Saints!!!!

Lots and lots going on around these parts!! Recovery week last week was niccceeeeeee ;) I got to spend a little time working on a project I had been putting off at home. I am posting the before, during, and after pics below.









I sanded the table, primed it, then painted over and weathered it. I was proud of myself ;)

We had a great wknd that included Bonefish Grill Friday evening (yum!!!) with a little wine. Saturday, Matt had to work, so we did a trainer ride that morning and I did a little shopping and cleaning house, while he worked. I met my friend, Staci, at Mellow Mushroom for dinner. She has some great news, but I'm not allowed to share until I get the "go-ahead" ;)

Sunday was a busy day. We had an early morning run, had plans for church but played hookie (I know, I know, we RARELY do this, but decided at the last minute that we might not make it to Taylorsville with all we had to do before leaving town.) We drove to Taylorsville and had lunch with his family (his grandmother makes the BEST dumplings ever!!! ..........and I never really liked dumplings ;) We came back home, got things ready for the week, and then we headed over to some friend's house for the SuperBowl party!!! I'm not a big football fan, so I just enjoyed the appetizers and socializing ;) I am very proud of the Saints though........they have been through a lot since Katrina, so it's awesome to see them make such a comeback and I can't believe they won the Superbowl!! That's amazing :)

Our "Saints" colors before heading to Taylorsville for lunch


My contribution to the party------Oreo truffles shaped like footballs!!!!!

The Early bird gets the worm............and the Monster drink ;)

Work is EXTREMELY busy, but I'm not complaining!!! I had a slow start last month, but I received 9 patients in 2 days last week, so I have been swamped. I am thankful to be able to make a diffence in these patient's/familie's lives and make things easier for them.

Training is very consistent. We are following everything our coach has assigned us and then some. This equals tired legs, monstrous appetites, and an energy crash around 2-3 pm most days ;) Nothing that a sugar-free Monster energy drink can't fix, or at least in my case ;)

What I looked like Thursday afternoon BEFORE the Monster drink:



This week is a "recovery week." Our bodies will thank us for it down the road, even though it feels like not even training at all when your body is adjusted for such a large amount of everday wear and tear.

Nothing really new to report: we had a pretty non-eventful weekend. Matt and I both worked late Friday, and met for a date night at Stix for sushi and hibachi! Saturday was a 2 1/2 hour trainer ride, followed by lunch at Mint with Brett and Heather, my brother-in-law and his wife. Sunday was a morning long run, church, lunch, and then an afternoon bike trainer ride again. One of my best friends, Staci, stopped by the house to visit Sunday, so it was great seeing her.

That's all for now!!

Awesome marriage advice from an awesome pastor......

Last week, our sermon was on marriage. I always enjoy Chip's sermons (Pinelake Church). He has a way of explaining things on a level that everyone can understand. This past Sunday was no exception. He gave some of the best advice one could hear. I can only speak from a woman's point of view, but his top few things to make a woman happy were spot-on. I am posting the sermon link below. Check it out if you want to be inspired to be the best spouse you can be.

January 24: "U-Turn - God Can Turn Around Your Marriage" from Pinelake Church on Vimeo.

I am continuing to keep up with the L3 Journal for the year. Sometimes I miss a day or two, but I always try to catch back up to where we are at the current date. It is really helping me put my priorities where they need to be. We all get busy in life and different things come before Bible reading, etc. I want to strive to become better at that this year. I love to have the time to get up, get my training in, and sit down for a while with the Bible/journal before work. Sometimes that doesn't happen if I get in a rush, but I switch it to before bed if I have to rush in the morning.

Here a few verses I have written down in the last month that have really stuck in my head :

Psalms 4:4
Do not sin by letting anger control you. Think about it overnight and remain silent.

*** We can all learn from this one. If we could think before we speak, how much
better would the world around us be? We become angry and shout out from
emotion, before even realizing how hurtful words that come from our mouth can
be to the ones we love, or to basic acquaintances. "Sticks and stones can break
my bones, but words will never hurt me"?? So untrue. If we obeyed this verse
and remain silent, most likely by the time we think about it overnight, the
anger and pure emotion will have subsided and we can think rationally.

Psalms 5:8
Lead me in the right path, O Lord, or my enemies will conquer me. Make your way
plain for me to follow.

*** Today's society is fully of enemies. If we just listen to that "inner whisper"
from within, God will steer us in the right direction. WE are responsible for
listening to it. He will help us choose the way to follow, but we have to be
willing to let Him in.

Practice what ya preach, sista!!!!

I was recently asked to write an article for My Scoop. My Scoop is the Southern fashionista's source for style. This online style magazine will keep you updated on the latest fashion, best dressed events, haute travel, posh pads, and everything the Southern Belle needs to know to live a chic life.

With daily articles, bimonthly email newsletters and fabulous events, My Scoop, keeps its readers in style with the latest scoop. It is a very cool website!!http://www.myscoop.us/


I will post the article below that I wrote------I haven't edited or sent it in yet, but decided to go ahead and post what I have written so far.

Here goes:

A HEALTHY, IMPROVED VERSION OF YOURSELF!!!

Because I am a dietitian, I have seen numerous diets cross my path over the last several years. Overweight men and women come in, hopefully, clutching a copy of the newest diet craze. My usual reaction? I tell them to see if the bookstore takes returns. You wouldn’t believe the millions of diet books resting on the shelves at these stores, from the ridiculous cabbage soup diet, to the dangerous, high-fat Atkins diet, which can put your body into a precarious state called ketosis and severely limit fiber and vitamins.

Yes, there are numerous ways to lose weight. If all you want it to watch the scale numbers budge, you can go on a starvation diet, limit certain food groups, and be happy. Well, at least you’ll be happy for the few days you manage to keep the weight off. Once you return to normal eating, you’ll be adding the pounds you lost and possibly even more.

On the other hand, if you want to lose weight easily, never go hungry, have boundless energy and keep the fat off forever, there is only one sure plan. It is not a “diet’ at all. It is a way of living. It is a lifestyle change.

I know, I know. We all want the quick-fix, the “I’ve got 3 weeks to fit into this dress” fix. I wish it were that simple. Unfortunately, there IS no magic pill. Research has shown that a habit takes around a month to form. Therefore, give the lifestyle change I am going to talk about below a try for one month. I guarantee if you can stick to it, you will feel much better and, even more rewarding, see your body change for the better!

A great body is 80 percent nutrition. You can burn calories all day and it still comes down to what you put in your body. ( I speak from experience---I am an Ironman and avid marathoner ;)

The most simple way to be healthy and lose weight is to eat clean. It’s not about denying yourself or going hungry. It’s about eating with thought and planning. The backbone of healthy, clean eating depends heavily on fresh fruits and vegetables, whole grains, and lean protein. These foods are eaten at regular intervals over the course of a day.

Let’s start at the grocery store. A great tip I always tell clients is to walk in the store, walk around the perimeter of the grocery store. That is where you will find most of the clean items. Fresh fruits, veggies, fresh meats, dairy, etc. can all be found around the perimeter. Only make a trip down the middle aisles for a few things, such as oatmeal and whole grains, or frozen produce, etc. When you start shopping down the center aisles, you begin to get into the processed foods. These are the foods with hidden sugars, saturated fats, sodium, etc. that our body doesn’t need in excess.

Some clean-eating tips:

• Eat 5 or 6 small meals per day, spread out around every three or four hours.(around 300-400 calories per meal, depending on your height/weight)
• Combine a source of lean protein and complex carbohydrate to every meal(protein makes you feel more full)
• Make sure you stay well-hydrated throughout the day
• Carry a cooler, loaded with healthy foods to get through the day
• Depend on fresh fruits and vegetables for fiber, vitamins, and enzymes
• Watch the alcohol intake
• Avoid saturated and trans fats
• Stick to proper portion sizes ( a VERY important tip!!)
• Allow yourself a cheat meal once or twice on the weekends

As far as dining, always remember that it takes your body twenty minutes to register to your brain that it is full----twenty minutes!!!! That’s quite a long time if you think about it. I can chow down on a meal in 5 minutes if I am in a hurry! Concentrate on what you are eating; ENJOY it. Savor it. Put your fork down between bites.Your stomach is the sizeof your fist. Think about this. Have a bottle of water before your meal. Sometimes, thirst registers as hunger. Make sure you are well hydrated throughout the day.

I mentioned a cheat meal above on the list of tips. I advise never going “cold-turkey” on anything. From experience, if you make certain foods off-limits, such as your favorite cookies, candy, chips, etc, you will crave them even more and possibly binge on these, which would later lead to guilty feelings. This might make you give up all together with your new way of healthy eating. Allow yourself one or two meals on the weekend in which you choose which favorite food you will eat. This will make it easier to eat clean most of the time, knowing that you are not completely depriving your body of anything.

These are just a few basic tips I have learned over the years through my experience. Healthy eating is a way of life. If you fall of the wagon, don’t beat yourself up. Just jump back on. No one is perfect, and you can’t hold expectations of healthy eating all of the time. Just make the effort and with time, it will get easier and become a way of life---a true lifestyle. That IS the bottom line, after all!!!!

Amanda Cassell, RD, LD

Now, if I could just learn to practice what I preach ;) Dang you, sweets and candy!!!!!