Herb roasted lamb with lentils

Happy Tuesday all! With Thanksgiving coming up, I thought I’d share one of my new favorite recipes with you. It’s not a traditional holiday recipe, but it’s delicious and nutritious nonetheless.

Lamb is one of my favorite meats when I can get my hands on some grass-fed or locally grown cuts – it’s flavorful and very versatile. I’ve recently discovered lentils and I must say, I’m very impressed with their nutritional profile – one cup of cooked lentils packs 18 grams of protein and 16 grams of fiber! I’ve combined the two to create a simple, delicious dish – the perfect comfort food for chilly fall and winter evenings.

If you give this recipe a try, please let me know how it turned out and what you thought of it!

brownies

Herb Roasted Lamb with Lentils

2 lb boneless lamb shoulder (New Zealand recommended as it is more likely to be grass-fed)

1 cup lentils

1-2 yellow onions, cut into rings

3-5 cloves of garlic, crushed

A few fresh sprigs of thyme

A few fresh sprigs of rosemary

Salt and black pepper to taste

  1. Place lamb shoulder in center of crockpot and add 1 cup stock (homemade preferred but a combination of water and red wine or red wine vinegar will work too).
  2. Surround lamb with lentils. Season with pepper and salt to taste.
  3. Pluck thyme and rosemary to cover meat and lentils. Add crushed evenly. Top with onion rings.
  4. Set crockpot to low for 6-8 hours.
  5. Divide into 3-4 servings (8 ounces lamb per serving)

Enjoy!

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What I’ve Been Up To: Lifestyle & Supplements

What I've been up to (2)

After my last two posts, you should be all caught up on what I’ve done nutritionally and in terms of exercise over the past year – but what about everything else? As the last part in this 3-post series, I’ll discuss any development in lifestyle that contribute to health, starting with sleep!

With my new work schedule, I can either workout before work, from about 5:30-7AM, or after work, closer to 6PM. I personally love to start my day with a workout and doubt I’d feel up to anything truly productive after 9 hours of computer-based work. 

images (2)So, I’ve transitioned from sleeping 10+ hours to hardly 8. Now yes, I am still getting more than the average American, but I no longer wake-up before my alarm, eager to hop up. Some of this could be due to having to be up before the sun as well, which has been a good excuse to get back to using my “light therapy” lamp!

At the moment I am not trying to build muscle or set PR’s in the gym so I’ve been able to make due with less sleep. But we’ll have to see what happens as my focus shifts…

I still foam roll every night and take an Epsom salt bath before bed (in the summer its turned into more of a shower with an Epsom salt scrub). Rolling certainly decreases
soreness but I find there is a point of diminishing returns. 

One thing I have made a better effort to incorporate is 15 minutes a day in nature. It makeswpid-rest_optionsan enormous difference for me, psychologically, to walk through the trees to a river behind my house after work. And the added Vitamin D from the sun is an added benefit!

Before I get into supplements, let’s cover the ever-popular topic of what I consider to be an “indulgent supplement” – alcohol. For about a year or two, I didn’t touch alcohol. I’ve since become a little more moderate, having an occasional drink if I’m out in a social situation, or splitting a bottle of red wine with friends on a Saturday.

No, my opinion (and the facts) about alcohol have not changed. Yes, it is still a toxin with more detriments than benefits. But, I haven’t noticed any detriment to my health or performance when consuming a moderate amount once a week, and it does bring certain social and relaxation benefits with it.

What about other supplements though?

I’ve start consuming a “pre-workout” drink before training. I’ve always said a cup of coffee is sufficient, and I still believe that. But, the extra bit of energy and focus that certain pre-workout powders contain make an amazing difference for me, getting to the gym before the sun rises.

quote_food always have recommended Vitamin D for those that don’t spend hours in the sun everyday…but we are seeing a reduction in benefits when too much is consumed. There are still no reports of overdoses (like Vitamin A for example) but we see that those with extremely low blood levels, and high levels, both suffer worse health outcomes. Instead of just recommending 10,000 IUs a day, I favor getting a blood test and supplementing to keep your levels in the 35 to 50 ng/mL range.

I have also started using vitamin C, B vitamins, and Valerian Root on occasion. But I still don’t recommend them for everyone across the board – they tend to have limited application in times of stress (such as starting a new job, sleeping less, or eating a calorie deficit). I still think there is good reason to supplement with magnesium (either transdermal or oral), but I’ve stopped consuming fish oil altogether.

The argument for fish oil makes sense, but, from a chemistry standpoint, consuming the most unstable fat in nature, extracted from fish, packaged into bottles, shipped across the world, and stored for weeks or months, doesn’t seem ideal.

I avoid vegetable/seed oils and grains, only eat beef and dairy from grass-fed cows, and consume seafood often. This seems like a much more sensible way to improve my omega-3 to omega-6 ratio.

Feel free to comment, or contact me directly, if you have questions about what lifestyle changes, or supplements, may be most suitable for your wants and needs!

Next week we‘ll get back to the nutrition and fitness topics that most of you have come to expect of me – thanks for sticking through all the posts about me from this past week!

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