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How to be a Real Food Pro - Planning & Cooking 101
Meal Planning & Cooking 101
Knowing what to eat and why is a big step toward achieving your health & fitness goals, but only the first part of a journey. Being a health rockstar means that you to put that knowledge into action. Today we’ll discuss planning, storing and cooking your healthy nom-noms… as we always say,
“Great abs start in the kitchen!”
Write it down:
Think about what you want to make throughout the week & write it down on your grocery list. Keep all 3 meals in mind. Do some math. This is 15 total meals per week plus a few snacks.
Pick a Shopping Day:
Keeping up with a routine is a good way to help keep you on track with anything. This will also give you an idea of how much food you consume on a weekly or bi-weekly basis so that you don’t over or under shop.
Set a Budget & Stick to It:
In the beginning this may change a little as you might not know how much food you need in a week. Give it a couple of weeks & you should have a pretty good idea. For example, Natalie knows she spend around $70 per week on food, which gives her some great budgeting powers. You will save money & prevent food wasting.
Get to Know the Shelf Life of Foods:
All foods are not created equal! Knowing how long something will stay fresh is imperative. For example, leafy greens will only last for about roughly 6 days in the refrigerator so you should probably eat them in the 1st half of the week. Here is an estimated shelf life chart of some popular fruit & veggie choices. Print it out and put it on your fridge for reference!
Vegetable & Fruit Shelf Life
1-2 Days: Artichokes, Asparagus, Bananas ,Basil, Broccoli, Cherries, Dill, Mushrooms, Strawberries, Watercress
2-4 Days: Arugula, Avocados, Cucumbers, Eggplant,
Grapes, Lettuce, Limes, Pineapple, Zucchini,
4-6 Days: Apricots, Blueberries, Brussels Sprouts
Cauliflower, Grapefruit, Leeks, Lemons, Oranges, Oregano, Parsley, Peaches, Pears, Peppers, Plums, Spinach, Tomatoes, Watermelon,
7+ Days: Apples, Beets, Cabbage, Celery, Carrots Garlic Squash, Onions Sweet, Potatoes
Know Food Storage Methods:
Knowing the proper way to store & keep fruit & veggies will help save you a lot of wasted food. Here are a few pointers on simple food storage.
- Keep most veggies in the crisper. Most veggies require light oxygen to prevent botulism.
- Wrap odorous foods such as cauliflower before storing in crisper
- Some veggies/tubers such as onions & potatoes require no refrigeration. Store in an open cool dark area
- Keep hard-rind fruits & veggies on counter such as bananas, apples, avocados, eggplant, rutabagas, & tomatoes until ripe, them put them in the fridge
- Keep all berries, cherries, peaches, nectarine, & grapes in vented container in fridge
- Melons can be stored on the counter until ripe
Leftovers are Yummy and Cost Effective:
Sometimes you may not be quite as hungry as others due to many variables such as sleep or exercise. You can store leftovers for lunch the next day, or even eat them for breakfast! We recommend using Pyrex glass storage containers reduce your plastic toxin exposure. Soups, stir-frys and stews make great leftovers.
Freeze It:
If there are too many leftovers from a meal you can freeze them for a rainy day. We suggest making extra soups and stews especially for this reason. They freeze and re-heat very nicely. Make sure to have Ziplock freezer bags on hand for easy storage. This is also true with fruits & veggies that have ripened. If you know you won’t be able to eat them, cut them up & freeze them. Freezing bulk meat you buy is okay too. Just thaw it out in the refrigerator the night before your ready to use it.
Now You’re Ready for Cooking 101!
Learn to love the kitchen – think of it like your health & fitness wing-man (or wing-woman). It’s always there for you to ensure your success! Left to your own devices it’s hard to score. Just like with dating Google is also your friend! Search for free recipes and tips, just type in “Paleo” and the type of dish you want to cook.
There are 5 basic steps to remember:
Refer to the previous article(s) for food choice specifics.
- Pick a Protein - meat, poultry, fish or eggs (The size of your fist for most, 2 fists for larger guys/athletes)
- Pick a Fat - coconut oil, grass-fed butter, lard, olive oil, nuts, avocado (This is in addition to the fat in your protein 1-2)
- Pick a Spice or a couple
- Pick a Veggie or a couple – (Make sure you get a variety in every week)
- Choose Cooking Methods (Bake, Grill, Pan Fry, Sear, Steam….you get the idea)
Pro Tip:
Remember that you don’t need to weigh and measure your food. Prepare food to taste and eat until satiated, but not stuffed. It is very difficult to over eat healthy, simple home prepared meals that are protein and fat based. You will be full naturally. Those chips and cookies, you shouldn’t keep in your pantry, yeah those are a different story.
Daily Example Meals
Breakfast:
-2 Eggs (Protein)
-Pan Fried in Coconut Oil (Healthy Fat)
-With Black Pepper (Spice)
-And a side of Baked Asparagus (Veg)
Lunch:
-Baked Chicken Breast (Protein)
-Seasoned with Rosemary & Sage (Spices)
- Served Over a Spinach Salad w/ Celery, Onions, & Tomatoes
(Veg)
-Tossed in Olive Oil & Light Balsamic Vinegar (Healthy Fat)
Dinner:
-Grilled Salmon (Protein)
-Sprinkled with Cajun & Paprika (Spices)
-And Coated with Grass-Fed Butter (Healthy Fat)
-Served with a Side of Steamed Broccoli (Veg)
This should give you a little something to work with. All of us healthy fitness pros were given the same basics that you were. The magic happens when you put it into action and start figuring out meals for yourself and your family. We must all sift through by trial & error. Everyone is just a little bit different; all you have to do is start cooking, pay attention to your body, and tweak things to get the best results. It only gets easier from here we promise J And most of all, don’t forget to get creative! Happy Cooking!!!
- Natalie Morgan, Roxy Richardson & the F5 Team
Body Fat, Eating Paleo & Thoughts on Motivation
Many of our clients at Function 5 Fitness made some big commitments to themselves this Holiday season. We started offering a new service to our members, Hydrostatic weighing. It’s a very accurate test of lean mass and body fat & that is done by “dunking” you in water and blowing out all the air from your lungs. Good times!
Our brave clients did the test in December knowing that the truck would be coming back in February. We thought that this might at least help people not back slide over the holidays, and maybe some would even get positive results. Some really daring folks decided to sign up for our BF Challenge where the winner losing the most % of body fat got a cash prize and 2 free personal training sessions.
After we all came back from the Holidays having indulged a little, traveled more and exercised less, we decided to step up our game in January with a Real Food Paleo Challenge. The guidelines where simple: No grains, no dairy, no legumes, no sugar (added), no fake sugar, no alcohol, and avoiding anything packaged or processed. Some really shined in the Challenge, other took some of the suggested guidelines to heart and some decided to stick to their ways.
Here’s a confession. I think nutrition challenges are good because they offer people a chance to “reset” and focus on their food. People need some rules and structure to create new habits and reset their taste buds. I’ll continue to have challenges at my gym, but personally I find myself going crazy with challenges, and much prefer a step by step approach, creating one good habit and making it a part of my life, then adding another. That’s pretty much how I evolved in this Paleo nutrition thing over the years.
On a strict challenge I’m 100% good for maybe 2 weeks and then find myself going a bit “stir crazy”. Instead in daily life I prefer the 80/20 rule. I eat “clean” Paleo 18 out of my 21 meals a week and about 3 meals a week I’m kicking back having a little white rice, corn, cheese or ice cream….mmmm ice cream. The one rule I always follow though is being gluten free 100%. I also never eat/drink corn syrup or partial hydrogenated veggie oils. Yuck! I also don’t eat shit just because it’s there and I am “due” a “cheat”. I kick back when the opportunity presents it’s self I don’t plan binges like a junkie. Then I just go back to business as usual the next meal.
Anyway, enough about me. I just want you guys to know I’m human too and although I may educate and lecture about nutrition I want to offer realistic options to build these habits into you life in a way that is positive and healthy. There is some truth to the saying, “I’d rather you eat the wrong foods with good feelings than the right foods with bad feelings.” Although I don’t entirely agree with that the take away is that quality food is important and understanding real food nutrition is important, knowing what you put in your body and what it’s doing is crucial… but don’t get all friggin’ neurotic on me and start weighing and measuring and over analyzing and guilt driving your ass like a moron. That behavior will get you sick and/or fat in no time.
Okay, I know some of you just want to know who the winner is, but before I announce the hard working winner I wanted to offer some thoughts on motivation. I noticed that our clients that made the biggest jumps in body composition were clients who had very clear athletic goals. One new fighter-in-training made an astounding leap. Other non-fighter clients who I see as very physically goal oriented hit great BF goals to. The lesson here is make physical performance your priority, dial in your food and the results will skyrocket!
Fighting may be a weight dominated sport, but the emphasis is obviously on performance. Train like and athlete and you might make some progress, but THINK like an athlete and you’ll make even better progress.
I also noticed that in most cases, class attendance had a lot to do with hitting BF goals… BIG surprise, right? Just show up, eat well and magical things happen ;)
Okay, I know you’ve waited long enough, so the contest winner for the Winter Body Fat Challenge is…
Ryan Stafford! Congrats Ryan - He lost the highest percentage of his body fat from his December test to this month’s test - 14% difference overall. We won’t be disclosing actual numbers, for privacy. (Thanks!) Ryan come pick up your cash prize and make sure to schedule your sessions with me soon :)
I’d also like to give props to Eric Powell 2nd place, and Stefanie Budiman 3rd place. There were no 2nd and 3rd place prizes, but be proud anyways, you guys worked hard!
Thanks for everyone’s hard work, the BF truck will be back the 1st week of May, and yes we’ll have another challenge! :)
Hugs & Punches,
Roxy
P.S. Please excuse any typos. I have a million things to do today, thanks!
Is rice healthy? What’s the deal with white vs brown?
I get asked about rice a lot.
Clients tell me they make good choices and choose brown rice with meals. I shake my head and tell them that actually white is better than brown… then they get REALLY confused - and I don’t blame them. I was confused once too - and to make things more confusing I then say: I don’t recommend white rice to most people even if it is “healthier” than brown. Let’s clear this up…
Here are my 10 bullet points on the deal with rice. I’ll try to sum this us as best I can without getting to “science-y”:
1) we as human beings have not evolved to tolerate grain and legumes. in our evolutionary history they are a relatively new addition to the diet and since the agricultural revolution when grain became a staple of our diet we have seen a decline in health. If you want to argue this fine - I’ll help people who really want help instead - but watch this first if you need convincing.
2) all grains (and legumes) have inflammatory and gut irritating properties - aka humans do not tolerate them well. We can soak them, cook them, even ferment grains, but those negative properties still remain and if eaten in excess or even small amounts can cause varying degrees of health problems depending on how grain intolerant the individual is (we are all intolerant to some degree).
3) Some grains are worse than others: Wheat (gluten) is the very worst for our bodies. Everyone should avoid wheat/gluten containing products. For a list of gluten containing properties go here. Wheat and gluten containing grains serve no health benefit and cause a bunch of health problems. Going down the spectrum is oat, corn and rice is probably the least problematic of the grains, but it is still a grain.
4) the reason why white rice is not as problematic as brown is that white rice is stripped of all it’s nutrients and fiber in the husk therefor leaving it as just a plain and simple starch. Is it the best starch? No, cause it has no nutrition and it will if eaten cause insulin spikes and rise blood sugar.
5) the reason I recommend white rice to athletes is because after INTENSE exercise glucose stores need to be repleted. In the Post-Workout meal a starch does a good job of this. But a better starch would be a sweet potato or squash cause it is way more nutritious than white rice.
6) not everyone should eat white rice. people that are trying to lose weight or those who are inactive or only moderately active have no business mainlining such an insulin driving food if they care about their health.
7) Will it kill you to have white rice once in a while? No. Is it the worst thing? No. There are worse sources of carbs: sugar and bread are definitely worse - but eating rice as a staple part of a diet is not good for optimal health.
8) Why are high carb foods bad for me? Well first off I’m not a carb hater. As an athlete I need some good carbs in my diet, but I get my carbs mostly from veggies and sweet potatoes only occasionally treating myself to white rice and corn tortillas. But let’s be honest most of America is NOT that active we sit all day and are lucky to get in 3 workouts a week… that is NOT active. So unless you are a very physical person, chances are your carb requirements are low.
9) To understand why high carb foods can make you fat read this: http://www.diabeteshealth.com/read/2007/04/24/5143/why-eating-too-many-carbs-makes-you-fat/
10) Above all I’d like to re-stress that avoiding wheat/gluten is the VERY best thing you can do for you health. Of course there is room for improvement after being gluten free, but if you choose to do just ONE thing, that is the best choice - and yes rice, white or brown is gluten free.
Your Health Responsibily & Rising Medical Costs $
Your food choices affect more than just you. Health insurance rates are rising due in large part to the obesity epidemic and degenerative diseases needing medical attention, diseases/conditions that can be prevent SOLELY by good nutrition - REAL FOOD. I pay $200 a month for healthy insurance I don’t use. There are many people just like me doing them same. It’s everyone’s responsibly to take care of themselves - if not for yourself for the future of our nation. On the whole we are sick, uneducated about health and dying. It’s up to you to learn about real nutrition and take the best care of yourself so we can fix this mess.
Say it with me: Health is a privilege not a right.
It’s simple (notice I said “simple” not “easy” – there is a difference): Don’t eat so much sugar (yes fruit and grains are basically sugar). Eat meats, poultry, fish, veggies and good fats! Avoid grains, dairy, legumes, just EAT REAL FOOD, MOVE your body and lift heavy stuff sometimes. I’m sure I’ll get some haters from this post, but I’m feeling more passionate about this than usual this morning upon receiving another letter from my health insurance about my rising insurance rate AND a bill from my doctor for all the PREVENTATIVE care my insurance does NOT cover.
Yes I realize that this is in part due to our health care structure… but one of the main reasons medical rates are so high is the huge amount of money that is spent on care for people that have not bothered to care for themselves throughout their lives. It even says this in my letter from Anthem Blue Cross, “Below are several reasons contributing to the rising cost of health care… Lifestyles such as physical inactivity and increases in obesity.” Thanks for pointing that out Blue Cross and then charging me to get a basic blood panel.
Where has our survival instinct gone?! As a nation do we really care more about drinking soda than we do about playing with our grand-kids at 80? Ask yourself what’s more important spending $50 more a week on groceries so that you can eat grass-fed meat and fresh vegetables that will allow you to live a long comfortable life filled with great energy, good moods and general well-being or spending $50 a week on a bar tab? Most people choose the latter. Or how about spending $200 a month on a quality gym OR $200 a month leasing a new car? Which will give you the more long term satisfaction? Moving your body in the way it was designed to move or looking cool driving your new shiny wheels?
This is not a sales pitch for my services. I don’t care if you do this for yourself at the gym down the street from mine – this is a cry for help. Everyone needs to focus on what’s truly important. We are a country obsessed with instant gratification. “Hungry? Why wait?” says Snickers. In 1993 Pepsi told us to “Be Young, Have Fun, Drink Pepsi.” Even, Nike says, “Just do it.” We want to feel good now. There is nothing wrong with the instinct to feel good, but somewhere along the way we got our signals and timing mixed up.
What really feels good is being healthy and strong. Binging on ice cream and sitting on your butt in front of the TV or at the bar night after night does not feel good. Trust me I’ve done both and I can tell you that being healthy feels a million times better. Anyone that says different is in denial.
The rough trade comes in when we have to accept that what makes us healthy and strong requires a bit of sacrifice and hard work, especially when temptation is just a 5 minute drive to the 7-11. I never claim that fitness and health is easy. I tell all my clients health is not convenient, nor will they get drastic results immediately. They will also get no results if they don’t change the way they eat, think and move – but if they are committed to positive change they will look and FEEL amazing.
So what’s the trick? How do we get from lazy to motivated when it comes to our health? I think the answer is simple (simple not easy remember).
The answer is to enjoy the work and enjoy in the results even more.
I would say enjoy the journey, but that sounds super cheesy and new-agey, and really what gets you results is hard work and dedication not some mythical journey. Try something that requires effort every day and see how good it feels. Remember that feeling and keep repeating the good habit that lead to it and then change something else for the better. For example: stop drinking soda, after the withdrawals notice you feel better, do not drink soda anymore. Then start going for a walk outside at lunch. Notice that you feel more energized and happy the rest of the day, and then keep walking at lunch. Keep adding more good things to your life, keep trying new healthy things, keep learning and searching and above all NEVER give up. Sorry to end on a downer, but if you give up you end up sick with diabetes, heart disease or some other debilitating condition… never getting to play with your grandchildren. Take a moment right now to focus on what’s really MORE important in the long run.
My Grocery List
Many of my clients asked me what they CAN eat on this no sugar no grains diet. I eat this way about 80% of the time so I’m gonna give you my grocery list so you can steal ideas. Some of the items may not be 100% sugar free. This is my regular day to day shopping list. READ LABELS if you are in the challenge. Reading ingredients is a an important habit to develop for your health.
I shop primarily at Trader Joe’s, but have noted the items I get at Whole Foods. I am NOT paid by any companies to endorse their products.
Meats:
Trader Joe’s
- Organic Chicken Breasts
- Grass Fed Ground Beef
- Low Sodium Sliced Turkey Breast
- Albacore Tuna packed in water or Olive Oil
- Chicken Sausage any flavor hormone/antibiotic free
- Frozen Buffalo Burgers
- Fresh (not farmed) Salmon
- Frozen Shrimp
- Turkey Jerky
- Buffalo Jerky (both have sugar, but a convenient way to get a protein snack)
If you have the funds Whole Foods carries good quality meats. I get good beef there once a week or so. Aim for Grass Fed and Organic. You can also order meats online from companies like: http://www.grasslandbeef.com
If you live alone an good tip is buying fresh meat and freezing individually wrapped portions ready for the next time you cook, defrosting them by placing in the fridge a day before you need them for a meal.
Eggs/Dairy:
Trader Joe’s -
- Cage Free Organic Eggs
- Raw milk cheese
- Organic Whole Milk Yogurt
- Organic Butter
- Organic Half & Half (for my coffee) Yes, I have a vice or two ;)
I get RAW whole milk from Whole Foods. For more information on why raw milk is better for your health go to: http://www.raw-milk-facts.com Please note dairy is not a necessary part of a healthy diet. But if you enjoy it and tolerate it is best when consumed in it’s natural full fat, organic raw state without pasteurization which kills the good for you enzymes.
Nuts/Oils/Legumes:
Trader Joe’s -
- Raw Almonds (packs)
- Go Raw Trek Mix (packs)
- Omega Trail Mix (packs)
- Raw Walnuts
- Pecans
- Raw Almond Butter
- Sunflower Butter
- Organic Natural Peanut Butter (no sugar or oil, just peanuts)
- Brazil Nuts
- Extra Virgin Olive Oil
- Hummus (on occasion)
I also get unrefined Coconut Oil from Whole Foods. My primary cooking fats are olive oil, butter and coconut oil. Some times I use bacon fat if I have some left over from cooking bacon. For reasons why saturated fat is good for your health see this blog.
AVOID all other vegetable oils and NEVER eat Trans Fat (partially hydrogenated oils).
Fruits:
Choose ANY organic fruits you like. My favorites are bananas, apples, pears, nectarines, figs and blueberries.
I also get frozen organic berries, papaya and mango for smoothies.
Veggies:
Choose ANY organic veggies you like. My favorite are spinach, mixed greens for salad, cauliflower, asparagus, Brussels sprouts, snap peas, snow peas, baby carrots, celery, broccoli, mushrooms and sweet potatoes. I also keep garlic and ginger on hand for stir-frys and soups etc.
Sweet potatoes and squashes are good transition foods when trying to cut out grains from the diet.
Make it a part of your daily routine to go shopping for FRESH produce and meats twice a week. If you have a lot of trouble keeping fresh veggies and using them in time, try frozen veggies.
Miscellaneous
- Balsamic Vinegar (olive oil, balsamic and lemon juice make my salad dressing of choice, add herbs, salt and pepper for more flavor)
- Dark Chocolate 70% cocoa or more (for occasional indulgence)
- Green Tea
- Herbal tea
- Organic Coffee
- Stevia (to sweeten my hot beverages)
- Cinnamon (great on yogurt)
- Sea Salt
- Black Pepper
- Cajun Seasoning (salt free) (at Whole Foods)
- Rosemary
- Oregano
- Basil
- Coconut Water (@ Whole Foods)
Grains:
If I do choose to eat grains the ones I choose are:
Brown Rice (try the sprouted single serving pack from Trader Joe’s if you don’t have a rice cooker or need to prepare meals fast).
Quinoa (cooks just like rice in the rice cooker)
Amaranth (I’m still in the process of experimenting with this one, but it’s another ancient grain like Quinoa that is gluten free) I want to try making a hot cereal with it, like this recipe.
If you choose to eat grains i recommend soaking them over night. Doctor Sally Fallon explains why in the article, “Be kind to your grains”. I also like this blog from the Nourishing Gourmet.
If you just can’t quit all grains yet, but wish to make one change for your health I recommend cutting out Wheat/Gluten from your diet. When I made that change I saw a big difference in my body.
If you MUST have bread choose sprouted grain bread (available at Trader Joes) or Ezekial Bread. Also brown rice bread is a good transitional item when going gluten free.
Meal Planning:
Cook (bake, broil, pan sear, stir-fry) your meat/poultry/fish.
Poach, fry or boil your eggs.
Steam, bake or stir-fry your veggies or make a raw salad.
Cook (pre-soaked) grains in a rice cooker
Use olive oil, coconut oil or butter to cook or season your meat, veggies, grains. Season dishes with herbs, seat salt, pepper,and/or lemon juice.
A well seasoned steak, chicken or fish and veggie dish is plenty satisfying, if you choose to eat a grain make sure it is the smaller portion of food in your meal. Make sure your meal contains healthy FAT (i.e. you cooked in fat or added fat to the meal in a dressing or with nuts, avocado etc)
Get a cook book like 500 Low Carb Recipes or Nourishing Traditions. Or take a cooking class to gain new skills.
Snacks:
It’s important to keep blood sugar level so choose snacks with fat and protein.
- Fruit and nuts
- Hard Boiled Egg
- Celery and peanut butter
- yogurt
- jerky
- lara bars (are high glycemic so I tend to eat them post workout or pre work out if I don’t have anything else.)
Post Workout:
If you exercised INTENSELY it is important you replenish your body immediately with a small carbohydrate/protein snack and then get a meal with in the hour.
My favorite recovery snacks:
- Glass of raw milk - if I can get it (especially helpful for muscle building)
- Banana or other sweet fruit and whey protein (with no artificial sweeteners
- Coconut water - does not have protein, but is good for re-hydrating
- If I have nothing else, I will go for a Lara bar which I stock in my purse or glove compartment for emergencies
Hope that Helps. :) - Roxy
No Sugar No Grains Challange Day 1
I aim to practice what I preach so I am doing 1 week of no sugar no grains. The full terms are here on my old blog.
I woke up this morning and realized that after a full day of clients and Muay Thai training I failed to make it to Whole Foods to get a protein powder without any kind of sugar for my morning shake. So I used my usual one, which is natural but has some honey powder in it. Strike one! I will start my 1 week at 6am Thursday 2/4 (Yes, I get up at the ridiculous hour of 5:30am).
Please note, I am all for an egg breakfast, but I am a busy girl and I understand you are too, that being said eggs cook really quick so it’s not hard to whip up some eggs, fruits, yogurt, etc. I honestly just love my protein shake. I add raw milk, almond butter or peanut butter, half a banana or berries etc. I mix it up.
So then, I’m driving to work, sipping on my coffee sweetened with stevia (the only allowed sweetener on this challenge) and after my last sip I mindlessly pop an Altoid (the regular kind since I gave up chemical sugars and accepted that .66 grams of sugar per mint was better than eating poison via aspartame or sucrolose). Strike two - I will start my week at 7am Thursday 2/4.
I work a few hours and have a snack, sharing some peanut butter and pear/apple slices with Maria in the gym’s kitchen. I train one more client, catch up on office work and then head to Whole Foods.
I settle on Lemon Butter Fish and a green salad with sunflower seeds, mushrooms and cucumbers for lunch. I dress my salad with olive oil and balsamic. It was a little challenging, even at the Whole Foods salad bar. I had to check all the salads for sugar ingredients, fortunately they are posted on the plastic case above the foods (the beet salad, chicken dishes and most salad dressings had some form of sugar). I buy a whey protein powder with only natural vanilla flavor and stevia. I also get some raw milk.
Now I’m munching on a post meal apple and writing this blog.
So far so good. Today I have CrossFit at 3pm. I’ll have some raw whole milk as a recovery drink (as an athlete I need extra calories and fat - raw milk is a good source of both). Tonight I have plans with my boyfriend. Dinners out can be tricky, but if you order a protein (steak, salmon chicken etc) without any crazy sugary sauces and double veggies no starch, you are golden. It’s easier than you think. Return the bread, drink water or tea and skip dessert.
Day one, you are toast. Red Dragons.
About Me
Co-owner of Function 5 Fitness in Los Angeles, Pro Muay Thai Fighter, Personal Trainer, Muay Thai Instructor, Health & Fitness Expert, Nutrition Geek, Writer.
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