Today's Workout

Back Squat:  135 x 8
                      185 x 6
                      225 x 5
                      275 x 5
                      315 x 5
                      335 x 1
                      355 x 1

Barbell Bench Press alternated with Barbell Bent Over Row
Bench 135 x 8        
            185 x 5
            205 x 5
            225 x 3 (5 sets)

Row 135 x 8
         155 x 5
         175 x 5
         185 x 5
         205 x 5
         225 x 3 (2sets)

Weighted pull up
25 lb x 8
45 lb x 6 (3 sets)

EZ Bar Curl alternated with EZ Bar Tricep Overhead Raise
Curl 90 x 8
        100 x 8
        100 x 8

Tricep 70 x 8 (3 sets)                            

Cous Cous with Lemon Rosemary Chicken

What you need:
1 package thin sliced chicken breast
2 lemons
4 tbsp extra virgin olive oil
1 sprig fresh rosemary (4 inches)
1 package Near East garlic and olive oil Cous Cous
Salt and pepper
1 handful calamata olives, pitted
1 handful grape tomatoes
1 cucumber, peeled and finely diced
1 small package goat cheese
Parsley for garnish if desired

What to do:
Place chicken, olive oil, juice from 1/2 a lemon, and rosemary in 1 qt ziplock bag and put in fridge.
Boil 1 3/4 cups water in a medium saucepan.
Add Cous Cous and spice pack it comes with, then return to slow boil.
Slow boil for about 15 min, stirring often, until almost all water is absorbed or evaporated.
Turn off stove and let Cous Cous sit for a few minutes.
In large bowl, mix Cous Cous, cucumber, olives, and tomatoes
Squeeze in 1-2 tbsp lemon juice, cover and put in fridge for at least 1/2 hour.

While Cous Cous is chilling, heat grill to 500 degrees.
Spray grill with oil or cooking spray.
Cook chicken for three minutes, then flip, turn down heat and cook another 3 min.
When you flip chicken, slice a lemon in half and put both halves face down on grill for 3 min.
Remove chicken and lemon from grill and let rest for a couple minutes.

Take Cous Cous out of fridge, top with goat cheese, and lay chicken on top.
Squeeze one of the grilled lemon halves over chicken, and garnish with parsley.

Chicken and cabbage stew

What you need:

4 chicken breasts
1 onion
1 bag of baby carrots
1 green cabbage
1/2 Jar Eden Organics pasta sauce
Salt and pepper
1 tsp red pepper flake
1 cup organic chicken broth
2 tbsp coconut aminos
2 tbsp minced garlic

What to do:

Put carrots and chopped onion in crock pot.
Season with salt and pepper.
Place chicken on top of onions and carrots, top with red pepper flakes.
Chop cabbage into 1/2 inch slices, place over chicken.
Pour pasta sauce onto cabbage.
Throw in garlic, broth, and coconut aminos.
Cook on high four to five hours.

Coconut Curry Chicken

What you need:
1 lb chicken thighs
2 tbsp olive oil
1 large red onion, chopped
1 tablespoon minced garlic
1 thumb sized piece of ginger, peeled and finely chopped
2 tbsp tomato paste
2 tbsp curry powder
1 cinnamon stick
1 jalapeño, finely chopped
1 fresh green chili, finely chopped
2 heirloom tomatoes
1 can coconut milk
2/3 large carton chicken broth
1 pinch cayenne powder
Sea salt and fresh ground black pepper to taste
Juice from 1/2 a lemon
2 tbsp fresh cilantro, chopped

What to do:
Add olive oil to a large pot over med low heat.
Mix in the onion, garlic, and ginger.
Cook for 20 min.
Add in the tomato paste, cinnamon, chicken broth, cayenne, curry, salt and pepper, and coconut milk.
Stir well and cook another 20 min on med low.
Add in the chicken, tomatoes, lemon juice, and cilantro.
Let simmer for 1 hour.
Taste periodically and adjust salt and pepper as needed.

Serve with roasted sweet potatoes and parsnips.

Slow Cooker Coconut Chicken

What you need:
10 skinless chicken drumsticks
1 onion diced
1 thumb sized piece of ginger, minced
6 cloves fresh garlic minced
zest of one lemon
juice from 1/2 lemon
pinch of anise seeds
pinch of ground fennel seeds
pinch of ground cinnamon
pinch of ground cloves
3 tablespoon coconut aminos
1 cup coconut milk
salt and pepper to taste

What to do:
Place the diced onion on the bottom of a crock pot and spread evenly.  Lay chicken over the onion.  Combine all other ingredients in a mixing bowl and pour over chicken.  Cover and cook on low 4-5 hours.  When chicken is done the meat should pull right off the bone.

Healthy Chicken Salad

What you need:
1 rotisserie chicken, pulled
2 large celery stalks, diced
1 cup baby carrots, diced
1/2 cup purple seedless grapes, diced
1 handful sliced almonds
Sea salt and fresh pepper to taste

What to do:
Mix all ingredients in a large bowl.

Simple Healthy Spaghetti

Sometimes you just need some spaghetti.  To me this is every bit as good as the real thing, and you don't feel glued to the couch afterward.

What you need:
Two large spaghetti squash
1 lb lean ground turkey
One jar Amys premium organic pasta sauce (found at whole foods)
1 tsp olive oil
1/2 onion finely chopped
1 bell pepper coarsely chopped
1/2 cup chopped baby portabello mushrooms
salt and pepper to taste

What to do:
Poke six holes in each squash with a knife, and put them in a large microwave safe casserole dish.
Nuke for twelve minutes.  Let squash rest for five minutes, then cut in half lengthwise.  Remove the seeds with a spoon, then take a fork and scrape the meat of the squash out.  The squash should come out in strands, much like spaghetti.  One squash will make enough for two people.  I use two so that I can have leftovers the next day.
While squash is cooking, heat olive oil in a large skillet over med high and add the onion and bell pepper.  Cook for three or four minutes, then add the turkey and cook until turkey is browned.  Add the pasta sauce and the mushrooms, and cook over med for five minutes.

Serve sauce over the spaghetti squash.