Lentil Soup — Vegan, Vegetarian, Paleo(ish), Clean… you name it, it’s good!

Last night, for unknown reasons, my body decided it was totally DONE with having food in it and launched into hours of awesome non-stop vomiting (fun…). I was pretty sure I was going to die, shaking in my sweaty cold skin, hugging the toilette like it was my long lost lover. I have no idea what I ate, or who’s awful germs got into my system during all those plane trips recently… but it wasn’t fun!

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I’m happy that part is over, but today has been pretty fricken miserable trying to recover from it all. I am running on little to no sleep, I’m dehydrated as hell, and I have absolutely no nutrients in my body. It feels crummy. I actually had to leave work early so that I could get some sleep.

I’ve got a competition in 5 days and I can’t be going in like this! I just want to eat ALL THE FOOD so that I can feel normal again but… my belly is sensitive and it doesn’t want to let me. So, lentil soup was sounding pretty good today! Lots of veggies, fiber, protein, and nutrients. Plus it’s pretty easy on the belly, and able to be eaten niiiice and slow.

This is probably one of the best soups I have ever made. It’s totally from scratch, and I absolutely love it. I might be making it a very regular part of my life from here on out.

Ingredients:

• 1 cup dried lentils, rinsed
• 1 vidalia onion, chopped
• 4 cloves garlic, thinly sliced
• 1 large carrot, chopped
• 1 large stalk of celery, chopped
• 1 tsp rosemary, finely chopped
• 1 tsp thyme leaves
• 1 tsp salt
• 3 tbsp olive oil
• 8 cups water

Method:

In a large pot, heat the olive oil to medium. Throw in all the vegetables and spices and sauté for 10-15 minutes, stirring constantly as the onions and garlic brown (this part smells AMAZING).

Turn the heat to med-low, add the dry lentils and salt to the pot, and sauté everything another 5 minutes — letting the veggies and lentils roast and brown in any remaining oil.

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Add the water to the pot. Turn the heat to high and bring to a boil. Reduce heat to low, cover, and simmer, stirring occasionally, until the lentils and carrots have softened completely.

Serve hot, Eat up!

How to Make a Pot Roast

As any of you who follow me on Instagram know, I made a pot roast for dinner last night, and it was DELICIOUS. I’m a big fan of slow cooked, 1 pot, meals like this because it doesn’t take much effort to have reeeaaaallly good food for the next couple days. Also, the house smells rockin all day long.

I like to keep my recipes short, sweet, and to the point, so I am going to do just that. You can read 100 recipes on how to cook a pot roast but it’s really not rocket science. In fact, it’s one of the easiest things ever to cook. You pretty much just brown some food, throw it in a pot, and let it sit in the oven for 4 hours. Don’t let it seem like more than it is 😉

Ingredients: 

1 Chuck Roast with good striations of fat across it (Probably 3-5# is a good weight)
2 cups of beef broth
1/2 cup red wine
1 large parsnip chopped into 1-2″ size chunks
3 carrots chopped into 1-2″ chunks
1 large onion, cut into 4 large pieces
1-2 tbsp bacon fat (or whatever kind of oil you like to cook things in)
2 sprigs of fresh (or about a tbsp dried) rosemary
1 sprig of fresh (or about 1 tsp dried) thyme
Salt

Method: 

Prep it:

Heat your oven to 275 degrees. Rub some salt on all sides of your roast. Chop your veggies. Make your stock. Pour the wine (one for the pot & one for yourself). Set everything to the side.

Brown it:

Heat the bacon fat in a large dutch-oven, over medium-high heat. Once the fat is hot, drop in the quartered onions and let it sit there to brown on their flat sides (don’t break it apart, leave it big). Remove the onion. Do the same with the carrots and parsnips. (we are not looking for cooked here, just a little browned on the edges). Remove the carrots and set aside with the onion pieces.

Throw the roast into the remaining fat (there shouldn’t be much left at this point, but if there is none, feel free to add another tbsp… a little extra bacon fat never hurt anybody). Let it sear about 1-2 minutes/side, until it has a nice browning going on. Remove the roast from the pot.

Arrange the vegetables at the bottom of the pot. Pour the stock & wine over them. Then, place the roast on top of everything. Basically, you are creating a little shelf for the meat to sit on with the vegetables. The meat shouldn’t be sitting in the stock, it should be raised up on the veggies. In essence, you are creating a little steaming platform for the meat… in all it’s glory.

Throw your rosemary and thyme in the pot. Put the lid on it. Throw it in the oven.

Cook it: 

Now that it’s in the oven, here come’s the suuuuuper hard part — LEAVE IT ALONE!!!! DO NOT OPEN THAT OVEN, AND DO NOT OPEN THAT LID!  You want it to cook slow and steady in the steamy delicious stocked up pot, for about 45-50 minutes/pound of meat. (If you used a 5# roast, it should cook for about 4 hours total.)

After 4 hours or so (or however long the math works out to for you), you can open the lid and check it out. It should be soft falling apart meat on the inside, and a bunch of very softened vegetables/stock at the bottom. The vegetables will be very mussy — they are absolutely delicious and full of juicy brothy fat, but they aren’t going to be beautiful or anything.  They are pretty much a sacrifice to the glorious meat.

Once it cools for a few minutes, I usually transfer everything into a serving dish. It will have shrunk down a lot, and doesn’t really need to be in that giant pot anymore.

I enjoyed this recipe as is, but a lot of people like it with mashed potatoes or home made egg noodles to soak up the stock juices. Either way, don’t let your dogs near it 😉

This is a perfect post-deadlift dinner, and it makes great leftovers (especially with a handful of cheese curds on top for, ‘the poutine of pot roasts’.)

Thrice Used Chicken – A Poem by Lana Z.

Friday
Baked Chicken Pieces

Friday:
A whole chicken,
cut into pieces,
on sale,
at the grocer.

I decided to roast the chicken.
It was a delicious chicken.
I coated it with salt,
pepper,
lemon zest,
fresh thyme,
and lots,
LOTS,
of butter.

I roast it in the oven.
At around 400 degrees.
Give or take 30 minutes.

The skin was crisp.
The meat was juicy.

I ate it with risotto.
And, I LOVED it.
My husband and I at the juicy thighs.
The tender legs.
Even the little bits of crunchy meat on the wings.
Low and behold however, we could not finish.
Our bellies were full.

I left the breasts for another day.
I fed the skin to the dogs.
I looked at the bones…

“Perhaps I’ll save these”

Saturday
Chicken Stock

I looked at the cold chicken in the tupperware, in the fridge…
It just didn’t look as savory anymore.
No longer crispy,
hot, or juicy
Instead… cold,
and almost gelatinous on the edges.
YUCK.

“Let’s be honest here. I’m not going to eat this as it is” I said.

I pulled the remaining meat off the bones.
I put it in the fridge for something else.
Maybe chicken salad.
Maybe a soup.
Maybe chicken tacos.
Who knows!

The bones go in a pot.
Carrots,
Celery,
ONION!
BAY LEAF!!

Water.

I boil it all.
I simmer it all.
12 hours goes by and I SIMMER IT ALL!

I strain the juice from the broth.
I refrigerate it.

Sunday
With a case of the sniffles
Chicken and Dumpling Soup 

The chicken,
off the bones,
shredded,
waiting to be used.

The stock,
in a pot,
waiting to be used.

Shredded Chicken goes in a pot
Sweet Potatoes,
Carrots,
Celery,
ONION!
BAY LEAF!!

STOCK.

I boil it all.
I simmer it all.
30 minutes goes by and I SIMMER IT ALL!

Just at the end, right as I thought I was finished…
Jeff demanded dumplings.

Flour,
Water,
Salt & Baking Powder

PLOP PLOP PLOP
Simmer Simmer Simmer
YUM.

Fastest Chili in the West

I made this from a bunch of leftovers in like 10 minutes… and it rocked. YESSSSSS.

Ingredients:

• 1.5 cup leftover ground beef (which had onions and shit in it)
• 1 cup of leftover tomato sauce
• 1/2 cup chopped bell peppers
• 1 medium tomato chopped
• 1/2 cup of black beans
• 1-2 tbsp chili powder
• 1-2 tbsp paprika
• Salt & Pepper

Method:
Stir in a pot for like 10-15 minutes
Add a plop of sour cream on top
BAM!
______

Food/Lifting Log Dec 20:

Breakfast:
2 breakfast scones w/ creme fraiche
1 protein shake (2 scoops whey)
1 coffee

Lunch:
slice of sourdough bread w/ butter
The bowl of chili pictured above

Dinner:
Fat slice of sourdough bread with butter
3 eggs

3’s week Bench +powercleans + rowing:

Bench: 

Warmup:
20k x 10
30k x 5

Work:
35k x 3
40k x 3
45k x 3

AMRAP x 3 @ 30K
25 reps
15 reps
10 reps
Total 50 reps WOO! Moving up and out next week. Maybe 35K

Power Cleans:
25k x 5
25k x 3
30k x 3
30k x 3
35k x 1 x 5
40k x 1 x 5
42k x 1
35 x 1 x 10

Rowing:
3000 meter row – 15 minutes (I did 2000 m in 10 minutes… which was my goal for the year, so… I might reassess that goal)

Snack:
1 apple
1 scoop whey

Yellow Split Pea & Bacon Soup

This recipe is based off of one my mom used to make when I was a kid – her’s was a bean soup with a big leftover ham bone in it, but … my husband is allergic to beans, and I didn’t have a ham bone…. so, this is where we are. And if I’m being honest, it’s not a bad place to be!

 

Also, having just moved to “fuck-off-cold, Montana” I enjoyed letting this simmering pot of delicious smelling split pea soup warm up my new kitchen 🙂

Make this recipe on a cold day when you have a lot of time around the house!

Ingredients:

• 3 cups yellow split peas
• 6-8 cups of water
• 1/2# of bacon ends, chopped into 1/2″ pieces (we got a big bag of bacon ends at the grocery store recently, and that’s what I used for this… you could use any bacon though)
• 1 large onion, diced
• 2 stalks of celery
• 1 tbsp chopped rosemary
• 1 tsp garlic powder (you could use 1 clove of fresh garlic here, I just didn’t have any on hand)
• 1/2 cup parsley, chopped
• Salt and pepper to taste

Method: 

Throw the onions, celery, rosemary, garlic powder, and bacon into a big pot, set to medium-high, on the stove top. With a wooden spoon, stir around the sizzling bacon and veggies, until the bacon fat has melted out, the onions & celery have softened in the fat, and everything is starting to smell awesome. Add the peas and water and bring to a boil. After it boils reduce the stovetop temperature to a simmer, cover, and let sit for about 3 hours, stirring occasionally. If at any point you feel like you need more water because your peas are getting to thick or dry, add some more. I kind of eyeballed my recipe, so if it’s too thick add more water, if it’s too thin cook it longer (without the lid) and let it boil down a bit. This is a low-and-slow, set-it-and-forget-it type recipe, so you can’t really fuck it up by cooking it too long.  In fact, if you’re feeling really lazy, this soup is fantastic in a crockpot as well!

The soup will be finished when the split peas have softened and have basically disintegrated. Before serving, add the chopped parsley and salt and pepper to taste. This recipe makes 6-8 servings. Enjoy!

Whole Chicken and Lentil Stew

I have a heavy squat session tomorrow so I wanted to load up on some carbs and protein tonight. There has been a little bit of a chill in the air this weekend, so I was feeling a thick hearty stew for dinner. This recipe is not strict paleo, as it includes lentils and chickpeas, but it does play nicely as a part of the Whole Life Challenge and is honestly, extremely healthful regardless of what labels it fits into. I’ve personally never really had any problem with lentils or chickpeas in the past, so I was more than happy to enjoy a couple bowls of this tonight 🙂 Lots of fresh flavorful veggies, hearty fibrous carbs, and protein packed chicken!

Additionally, this recipe uses the chicken’s bone marrow for flavor instead of relying on processed chicken stocks or artificial flavors. Home made stocks are shown to help boost the immune system and to be very high in minerals such as calcium, magnesium, and phosphorus. Yes, making a stew from scratch does take more time, but the results are amazing. SO MUCH FLAVOR!

I made this stew while my husband and I hung out on the couch watching football — Let me tell you, there is NOTHING that will make you realize it’s almost fall quite like the sound of football on TV, a cool breeze pouring through the windows, and the smell of chicken stew filling the air. Sensory overload of pure fall awesomeness!

Anyway…. I’m officially feeling ready to lift some heavy weights tomorrow! Hope you all enjoy the recipe 🙂

Ingredients: 

Ingredients to add in the beginning:

• 1 whole chicken — I used an organic, free range chicken. They tend to be smaller (mine was about 3 pounds) and they usually have less fatty skin. If you don’t use an organic chicken, consider skinning the chicken before beginning the recipe to avoid over saturating your broth with fat.
• 3/4 cup dried lentils
• 1/2 of a can of chick peas
• 1 large red bell pepper, chopped
• 1 large vidalia onion, chopped
• 1, 4oz can diced green chili peppers (I used mild, but you can go hotter if you want)

• 1 tbsp parsley
• 1 tbsp oregano
• 1 tsp turmeric
• 1 tsp chili powder
• 1 tsp paprika
• 1 tsp onion powder
• 1/2 tsp crushed red pepper
• 1 tsp salt
• 1 tsp fresh ground pepper

• Water – enough to cover the above ingredients (probably around 8 cups)

Ingredients to add after shredding the chicken:

• 2 carrots, chopped
• 1 parsnip, chopped

• 1/2 cup fresh parsley

Method: 

Pre-heat the oven to 275 degrees. Add all the beginning ingredients to a large oven-safe-pot/dutch-oven – the whole chicken, the herbs and spices, the veggies, lentils, chickpeas, and enough water to cover it all. Put the lid on it and throw it in the oven.

Raw chicken in the pot with herbs & spices

Go watch some football and forget about it for a while… check on it every 45 minutes to stir the lentils and to make sure you don’t need to add more water (you shouldn’t if the lid is on tight)

After 2-3 hours (this is a rough number and will depend on the size of your bird. The chicken should be cooked through, and somewhat loose on the bones (but not yet falling apart…) ) remove the pot from the oven and remove the chicken from the pot. Put it on a large plate and let it cool enough so that you can handle it. Once it’s cooled, you will need to shred the chicken meat.

To do this, you will simply pull all the skin off (if you didn’t do this in the beginning) and start picking! Cut the large chunks of meat off the bird, then shred it up with a couple forks or your fingers. You can also dice the meat if you are too lazy to shred (or if you like diced meat better). Work your way around the chicken, tossing scraps and bones aside (perhaps save the bones for another batch of nutritious stock) and the meat back into pot for the stew.

Once you’re finished adding all the chicken meat back to the pot, add the chopped carrots, parsnips and 3/4 of the cilantro. Put the pot on the stove top of simmer on low until the carrots have softened (probably another 45 minutes). Stir regularly as needed so that the lentils don’t burn to the bottom of the pot.

Serve hot & enjoy topped with fresh cilantro and a smack of hot sauce.

Spiced Chicken & Chickpeas

I hungrily concocted this bowl of pure awesomeness today after deadlifting. I did it in a rush and had no idea what to expect — I kinda just threw some food that was in my fridge/cupboards, along with some veggies and spices, and hoped for the best. HOLY MOLY! SO SO SO GOOD! I was seriously enamored with this dish and will be making it again very soon. This recipe makes 3 servings … ::ahem:: of which I ate all 3 of today. But at 350 calories, 45g of protein, and a load of fresh veggies per serving, that’s nothing to be too ashamed of 😉 Perhaps it’s something to be proud of, in fact!

A bowl full of colors and textures

Ingredients: 

• 350g chicken (2 or 3 chicken breasts), pre-cooked and chopped up small
• 1 can of chick peas, drained and rinced
• 1 large onion, chopped
• 1 bell pepper, chopped
• 2-3 medium sized tomatoes (these were fresh and in season and smelled sooooo AMAZING!)
• 1 tbsp cumin seeds
• 1 tsp hot chilli pepper flakes
• 1 tsp salt
• 1/4 cup parsley chopped
• 1/4 cup cilantro, chopped

Method: 

In a large skillet, add the onions, tomatoes, and bell peppers. Cook on medium until the tomatoes have softened. Add the chickpeas, chicken, cumin seeds, pepper flakes, and salt. Simmer in the tomato sauce for 5-10 minutes, stirring constantly. Add the fresh herbs and stir for another minute or two. Serve hot!

—

Are you amazed at how simple and easy this recipe is? I was! Also could not believe how good it tasted. Please let me know if you make this. I was in love with it and can’t wait for others to try it 🙂 🙂 🙂

P.S. this is why I prep 4 pounds of chicken breasts at the beginning of every week — It is so easy to just add it into recipes and get creative without having to worry about dealing with raw chicken every day. WIN!

Bangarang Chunkster

Hmmm home made soup! Even if it’s hot as hell outside I can always get down with it. I just love love love soup. Always have. Always will.

LANA + SOUP = TRU LUV 4EVA

This soup is especially great because it’s super duper chunky and delicious. Additionally, it’s loaded with veggies & protein (as most my soups are). I actually felt a little too full after eating a bowl of this and was satisfied for hours… which is impressive considering it is only 300 calorie for a big ass bowl! Seriously though, really tasty, really healthy, and really easy to make. Can’t complain here.

P.S. One day, I’m totally going to write a book that’s called “200 different meals made with 150g of chicken and 100g of rice” (AKA “Spices and veggies fix everything”). I feel like that’s all I ever eat write in my food log yet I never eat the same thing. The versatility of chicken and rice is in the blandness I suppose.

This recipe makes 2 bowls of soup.
1 bowl = 305 Calories |  26g carbs |  9g fat | 31g protein

I named the soup Bangarang Chunkster because…. well, why the hell not really? It’s chunky and it’s bangin’

Ingredients: 

• 150g chicken, pre-cooked & chopped
• 2 slices of bacon, chopped
• 100g white rice, cooked
• 2 cups cauliflower, blended into puree
• 4 leftover brussel sprouts (fine, they can be fresh if you insist)
• 1 carrot, chopped
• 2 stalks celery chopped
• 2 tbsp parsley chopped
• 1/2 tsp turmeric
• 1 tsp curry powder
• 1/2 tsp salt
• 1/2 tsp fresh ground pepper
• 1-2 cups water (eyeball this)

Method: 

In a medium saucepan sautee the carrots, celery, and bacon until the bacon is cooked and the veggies are slightly browned. Add the pureed cauliflower, chicken, rice, brussel sprouts and water (as much as you want until you like the consistency… I went for a very chunky version so I didn’t use much water… also, there was a lot of water in my cauliflower puree). Heat until bubbling and then let the soup simmer for about 15 minutes on low. Add the spices and herbs and cook for another 5-10 minutes. Add more water as necessary while it cooks. Serve hot & enjoy.

Food Log:

Breakfast	Calories	Carbs	Fat	Protein
Egg – Medium – Medium Egg, 2 egg	132	0	9	11
Oil – Olive, 1 tsp	40	0	5	0
Quaker – Old Fashion’d Oatmeal, 0.4 cup	120	22	2	4
Strawberries – Raw, 2 large (1-3/8″ dia)	12	3	0	0
Blackberries – Raw, 0.13 cup	8	2	0	0
Blueberries – Raw, 0.13 cup	10	3	0	0
	322	30	16	15
Lunch – Gigantic Amazing Grainy Salad
Chicken – Breast, meat only, cooked, roasted, 75 g	124	0	3	23
Lettuce – Cos or romaine, raw, 2 cup shredded	16	3	0	1
Summer Fresh – Hummus – Roasted Garlic, 6 tbsp	180	15	11	6
Barley – Pearled, cooked, 0.13 cup	24	6	0	0
Parsley – Raw, 1 tbsp	1	0	0	0
Onions – Raw, 1 tbsp chopped	4	1	0	0
Tomatoes – Red, ripe, raw, year round average, 0.13 cup, chopped or sliced	4	1	0	0
Oil – Olive, 2 tsp	80	0	9	0
Generic Cooked – Quinoa, 2 oz	75	11	1	2
Rice – Brown, medium-grain, cooked, 0.25 cup	55	11	0	1
Raspberries – Raw, 5 raspberries	5	1	0	0
Cottage cheese – Lowfat, 2% milkfat, 0.5 cup (not packed)	102	4	2	16
	670	53	26	49
Dinner – 1/2 of the Soup recipe Above
Market – Brussels Sprouts, 25 g	9	2	0	1
Rice – White, long-grain, regular, cooked, 50 g	65	14	0	1
Chicken – Breast, meat only, cooked, roasted, 75 g	124	0	3	23
Carrots – Raw, 0.5 small (5-1/2″ long)	10	2	0	0
Celery – Raw, 1 stalk large (11″-12″ long)	9	2	0	0
Boar’s Head – Naturally Smoked Sliced Bacon , 2 sliced fried	60	0	5	4
Generic – Fresh Steamed Cauliflour, 1 cup steamed	28	6	1	2
	305	26	9	31
Snack 1
Kraft – Polly-O Natural Reduced Fat Mozzarella Cheese String – Made With 2% Milk, 2 Stick (28g)	140	0	9	16
	140	0	9	16
Snack 2
Fage – Total 0% Non Fat Greek Yogurt (6oz), 6 oz.	100	7	0	18
Blueberries – Raw, 0.5 cup	41	11	0	1
Optimum Nutrition – Whey Protein, Gold Standard 100%, Double Rich Chocolate, 30.4 g (1 rounded scoop)	120	3	2	23
	261	21	2	42
Totals	1,698	130	62	153
	Calories	Carbs	Fat	Protein

Leftover Salmon Chowder

I made this recipe with leftovers from the other night and some chopped & canned veggies. It was super duper easy, it took about 15 minutes, and it turned out really good!

Ingredients:

• 250 grams cooked salmon (you could use a can if you don’t feel like cooking!) 
• 100 grams cooked rice
• 2 cups water
• 1/4 of an onion, chopped
• 2 stalks celery, chopped
• 1 cup kale, chopped
• 1 clove garlic, chopped
• 1/4 cup canned corn
• 2 tbsp fresh dill, chopped
• 1/4 tsp old bay (ish… probably not this much)
• some cumin seeds and a bay leaf
• salt & pepper to taste
• 2 tbsp cream

Method:

Put the chopped onions, celery, garlic, and canned corn in a pot and sautee until the onions are soft. Then add a couple cups of water, the bay leaf, the kale, and the salmon and rice. Once it has cooked for a little while and the water comes to a boil, reduce the heat and add the cream, salt, pepper, and old bay.

Serve hot.

This recipe could easily serve two (or three honestly). I attempted to eat the whole thing, but failed.

6/19/13 Food Log

Breakfast:

• 1 egg – the yolk accidentally fell in, so I called it a happy accident 😉 
• 3 egg whites
• 2 cups kale
• 2 small tomatoes
• 1 tbsp olive oil
• Coffee w/ cream

Lunch:

Salad Bar – lots of grainy shit on top of lettuce 

• 1/2 cup brown rice
• 5 oz chicken breast
• 2 cups romaine
• roasted cauliflower
• 1 tbsp quinoa salad
• 1 tbsp barley salad
• 1 tbsp tabouleh
• 2 tbsp yogurt curry dressing
• black coffee

Dinner: 

• 80% of the recipe above. I couldn’t finish it though. 
• 100grams blueberries

Homemade Chicken Stock

My husband got this chicken stock recipe from his friend a few months ago and has been making it whenever s we roast a chicken lately. It is really really awesome — makes the best soups and stews ever… and is honestly, pretty damn good alone. Why would I just drink broth? Well it’s good for fueling up on  minerals and electrolytes that your body often doesn’t hold onto when you eat a lower carb diet (aka paleo).  So yeah, drink up! Enjoy all the healthy savory goodness that usually goes to waste with the bones.

Ingredients:

• 1 fully picked chicken carcass 
• 1 large onion, quartered
• 2 large carrots cut into big chunks
• 3 stalks of celery, chunked
• handful of thyme
• handful of rosemary
• bay leaf
• Enough water to cover everything in a large pot (I used about 12 cups)

Method:

Preheat oven to 185 degrees. Chop your veggies and pick the meat off your chicken (I like to save it for chicken salad). Put everything in a large pot and cover with water. Throw the pot in the oven and forget about it for 8-10 hours (I usually do this overnight). Once it’s done, let it cool a bit and strain out the bones/veggie scraps. Save the broth in the fridge or the freezer for future recipes.

4/11/13 – Food Log & Training Notes

Morning Weight: 151.8# (My weight has been stuck at 151.something for the past 5-6 days.. totally ready to see if go down a bit. Honestly, I’m still excited to be below 155 so I’m not really complaining, but it would be great if I saw 150 on the scale before my period comes back… That would make me happy)
Sleep: 9 hours

Breakfast: 

• 1 egg
• 2 breakfast sausages
• Small cup of cold brew with cream
• 32 oz water

Yoga:

Lots of awesome hamstring and shoulder stretches. Flexibility has improved DRAMATICALLY over the past 3 sessions. I can now stand on my hands with my knees straight! SHIT’S -CRAY!

Triangle Posing – All day erry-day

Lunch: 

• Salad
  • Romain
  • Tomatoes
  • roasted red peppers
  • green olives
  • 1/4 an avocado
  • 1 egg
  • 4oz grilled chicken
• 32 oz water
• Decaf coffee with cream

Dinner – made for me by Jeffrey, my love ❤ :

• 1/2 a chicken breast, 1 leg & 1 thigh.
• 1/2# brussel sprouts with olive oil, garlic, lemon, balsamic
• 32 oz water
• Another 32 oz water