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Exercise & Whole Baked Chicken

January 26, 2011

I love to exercise. I love to feel my body moving, feel muscles get a bit tired & a bit sore. I love knowing that I can lift, stretch & push my body farther than it wants to go, farther than I think it can go.
To have strong bones you must have strong muscles. It’s not only about the calcium in the diet; it is the weight-bearing exercises that keep osteoporosis at bay.
Some complain that they get sore when they do the least bit of exercise & it never gets any better, so they quit. Well, the soreness says you are out of shape/have work to do & it’s not ever going to get better if you just sit there on your backside. Jack LaLanne said, “The only way you can hurt the body is not use it. Inactivity is the killer and, remember, it’s never too late.”


Get the heart fit with walking, aerobic workouts, various machines; but that is only the starting place. Your other muscles need a workout, too. You don’t want to look like Arnold Schwarzenegger?


No worries – that is not what weight training offers. Using light weights or elastic bands you can contour your body, strengthen your muscles & burn up extra calories. As your body gets stronger & muscles get stronger, you burn more calories, your clothes fit better & you add self-confidence along with general fitness.
So, get off the sofa! Move your body!

RIP Jack Lalanne!

Whole Baked Chicken

Chicken, the most versatile protein choice in the butcher’s case. Instead of spending more per pound on boneless, skinless (translate: dry, tasteless) chicken breasts, buy a whole chicken. You get the added bonus of bone broth (talk about calcium!) & the rich, dark meat is so moist!


  • 5 1/2 pound Chicken, rinsed & patted dry
  • 1 Tablespoon dried Rosemary
  • 1 Tablespoon dried Lemon Thyme
  • 1 Tablespoon minced Garlic
  • 2 teaspoons dried Lavender (optional)
  • 1 teaspoon Sea Salt
  • 1/2 teaspoon Black Pepper
  • 3 Tablespoons Olive Oil


  1. Preheat oven to 375 degrees.
  2. Mix seasonings together in a small bowl.
  3. Sprinkle half of seasonings into chicken cavity.
  4. Place chicken in very large casserole dish with a lid.
  5. Sprinkle remaining seasonings over chicken.
  6. Pour olive oil evenly over chicken.
  7. Cover with lid & place in oven.
  8. Bake for 2 hours.
  9. Remove lid & bake 15 minutes more to crisp the skin – yum!

Bone Broth

After you have picked the baked chicken clean of meat, put the entire carcass, including skin (if there’s any left) into your crock pot. Cover with water, add 2 Tb vinegar or wine, turn it on low & allow it to cook all night. In the morning you will have a rich basic bone broth to use in soups & sauces. Strain the broth & place it in the refrigerator to use in the next day or so, or freeze it for later.


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