Eat clean - train & move frequently - get sunlight daily for Vitamin D - sleep 8+ hours in a blacked out room - walk and train barefoot - avoid stress

Monday 17th April 2017

Awake naturally at 3.30am (asleep by 7.30pm). Massive day with clients on this beautiful sunny Easter Monday! Worked 5am until 1pm, sat in the sun to eat lunch then back for a few more hours in the gym to finish the day. Winter is coming. Vitamin D levels are going to drop significantly in the next few months & immune systems will be compromised.

brisket, kale, bok choy, capsicum & squash cooked in coconut oil.

DINNER - Slow cooked lamb, kale cooked in chicken broth plus 2x tablespoons of sweet potato.

Chicken Soup using homemade Chicken Bone Broth

CHICKEN BONE BROTH

We usually cook 2-4 free range organic chickens each week on the smoker or in the oven. We then re-use the carcass & bones to make a broth/stock. (You can also use fish, beef, lamb, pork etc.)

Add bones to pressure cooker* with water, salt & vegetable scraps (end of carrots, onion, garlic, celery leaves, fennel bulbs etc). Also add a generous amount of apple cider vinegar. This helps to draw nutrients out of the bones. Feel free to add fresh or dried herbs, pepper or spices.* Slow cooker can be used or low and slow in the oven also.

Set pressure cooker to 40min casserole setting and blast through 2x cycles.

Watch for steam when it's done! Strain liquid & keep, then discard vegetable scraps & bones.

STORAGE & USE:

Ice cube trays in the freezer. Quick and easy way to add flavor to pan-fried kaleDrink it daily for a happy healthy gutUse it as a base for soup

CHICKEN SOUP

In a large Dutch oven (pot with a lid), use your homemade chicken broth as a base and add equal parts water.

Add chicken. This week I added two whole organic free range chickens and one ham hock. Last week I added 2kg of chicken thigh.

Vegetables I used this week: carrot, onion, celery, pumpkin, zucchini. Also added chia seeds, puffed quinoa, fresh thyme & rosemary. No set amounts, just chuck it all in. Really just depends on how much you are wanting to make (doesn't hurt to cook extra as this will freeze well for a few months).

Once all ingredients are in the pot (or in the slow cooker), add apple cider vinegar, salt, pepper and additional herbs/spices if desired.

Cook low and slow with chosen method:

Oven safe pot with lid (Dutch oven) in the oven at 140 degrees Celsius for 4+ hoursIn the slow cooker on low for 6+ hoursOn the stove top. Bring to the boil then allow to simmer for an additional hourBoil on the stove top, simmer for a bit then place in the oven for a few hours at 120 degrees Celsius.

CAN’T GO WRONG WITH A LOW AND SLOW METHOD OF COOKING! (Low and slow is also the best way to draw nutrients out of the bones … along with adding apple cider vinegar).