Sunday, December 14, 2014

Sunday, December 7, 2014

Monday, December 1, 2014

MUSCLE MEAL MONDAY ~ Vegetarian Sources Of Protein & Alternative Foods To Spice Up Your Meals ~ PART 2

For those vegetarians who are willing to add dairy and/or eggs into their diet here are a few more suggestions.

Whey Powder

Whey protein is produced by filtering and purifying whey (a by-product of cheese making) then removing the water to produce a high quality protein that is low in fat and lactose. It is a complete, easy digested form of protein.

There are 2 types of whey protein powders available: whey powder concentrate and whey powder isolate. The latter is probably the better choice of the two offering more protein and less fat and carbohydrates per serving. If you can get a blend with additional enzymes in it, it will further assist you body in digestion. Two great ways to add this healthful product into your diet:

Oats Mix
  • ¾ cup of rolled oats
  • 1 large scoop of whey protein
  • 1 large scoop of L.S.A
  • A sprinkling of cinnamon
  • Put the oats and cinnamon into a bowl, put in enough water to cover the oats. Leave to soak for at least one hour (can also be left over night). When you are ready to eat just mix in the whey, L.S.A and a little more water
Protein Shake
  • 1-2 scoops of whey protein
  • 1 scoop of L.S.A
  • 1 small tub of plain yogurt
  • ½-1 cup of frozen berries
  • Water to mix
  • Blend and drink (if you make it thick enough by adding lots of berries you can eat it with a spoon, guilt free ice cream)
Whey powder is becoming more widely recognized as a nutritional supplement and is gaining attention for its ability to boost the immune system.

(free range)

Although they have received a lot of bad press over the years, eggs do provide some unique health benefits. While the egg white is predominately protein the yolk contains essential omega 3's, B12, lecithin and amino acids.

EGGS-actly What You Need To Build Muscle!

Learn why eggs are so important to your diet and how it can help you build muscle!

After all the research I have done there is no doubt in my mind that eggs from free range flax feed hens are far superior to their counterparts. The best way to cook eggs is either by poaching in water or hard boiling them in there shells. The nutrients in egg yolk are very sensitive and can be damaged by the high heat of frying or scrambling. 

There is no need for excessive worry about the cholesterol content in eggs as once thought, because the lecithin content contained in the egg yolk of free range eggs helps to dissolve the cholesterol and fatty plaque in the body. In free range eggs there is actually 5 times as much lecithin then cholesterol.

However, if you do have high cholesterol it is best to consume only a few yolks a week, just to err on the side of caution.

Finally, to clear up any confusion there is no nutritional difference between white and brown shelled eggs.


Yogurt is a fermented diary product; the fermentation process often makes it easier to digest than milk. Some people who are allergic to diary products may be able to tolerate yogurt. When buying yogurt it is best to look for a brand that is labeled with having 'active' or 'live' cultures. Some yogurt is pasteurized after it is made which kills the friendly bacteria which are essential for intestinal health. 

What is an 'active' or 'live' culture of yogurt??

Live and active cultures refer to the living organisms Lactobacillus bulgaricus and Streptococcus thermophilus, which convert pasteurized milk to yogurt during fermentation.

In yogurt with active cultures the milk has been pasteurized before the culture was added maintaining the integrity and benefits of the bacteria. In doing so you will not only be purchasing a product that is high in protein and calcium but you will also be consuming something that is good for your insides.
If your taste buds allow, try to go for plain, non fat yogurt without added sweeteners or flavorings for the most health benefits. Organic yogurt is the best option if your budget allows. Also try goats' milk yogurt for a bit of variation.


Cheese has been around since at least 5,000 B.C. among the nomads in old Persia and Central Asia. Today it is one of the most versatile diary products and eaten in moderation cheese is a very good source of protein. The best cheeses are natural, unprocessed and not colored with orange dye (as are many orange cheddars).

Natural cheese is a very nourishing basic food providing valuable protein, easily digestible butterfat, vitamins A and D, calcium, and other minerals, as well as trace elements and enzymes. Even those with lactose intolerance can often digest natural cheeses, as the milk sugar has been broken down and turned mostly into lactic acid during the fermentation process.

Cheese is classified according to its moisture content into the following categories: hard, semi-hard, and soft cheese. Hard cheeses include the likes of Parmesan, Cheddar, and Gruyere, semi-hard cheeses are types such as Gouda, Havarti, Stilton, and Roquefort. Camembert, Brie, and Boursault fall into the soft cheese category.

There are even softer types of cheese such as cottage cheese and quark which have a texture that is between that of yogurt and cheese. These types are a good option as they are lower in fat and therefore much better for you. The flavor and color of the cheese is determined by the quality of the milk, so experiment with organic cheeses, goat's cheese such as feta and also soy cheese made from soy milk.

One Last Note On Protein 
Try to spread out your daily protein needs amongst your meals and snacks instead of trying to get your daily requirements at one meal. This way you will ensure that you body has the constant supply of protein it needs. Be wise with your protein choices and try to eat a range of different forms to keep you diet, varied, interesting and healthy.

Sunday, November 30, 2014

Monday, November 24, 2014

MUSCLE MEAL MONDAY ~ Vegetarian Sources Of Protein & Alternative Foods To Spice Up Your Meals ~ PART 1

Even if you are not a vegetarian your diet could probably benefit from the addition of some plant based protein, so think twice before wiping it from your plate completely. 

Proteins are necessary to sustain life, repair body tissues and promote cell renewal, to manufacture hormones, enzymes and blood cells. It is one of the most plentiful substances in the body second only to water, totaling approximately one fifth of a person body weight. Lack of protein in the diet could result in fatigue, weakness and increased susceptibility to colds, flu's and infections.

These are all facts I took for granted when I was living a vegan lifestyle, expecting my carbohydrate heavy diet to fulfill all of my nutritional needs. After a taking a deep breath and diving into the wonderful world of nutrition I came to realize just what I was missing out on.

Many people frown upon vegetable sourced protein viewing it as inferior to animal based proteins. However along with supplying the body with a valuable source of protein, plant foods also contain micronutrients, phytonutrients, antioxidants, vitamins, minerals and fiber that you will not find in meat.

It is also much lower in saturated fats and is often cheaper and less perishable. Many people consume their protein from only vegetable sources and have no problem meeting there daily requirements.

Even if you are not a vegetarian your diet could probably benefit from the addition of some plant based protein so think twice before wiping it from your plate completely. Now I realize tofu isn't everybody's idea of the perfect meal (my sister used to refer to it as fried snot) so I have come up with some suggestions to keep your plates forever varied and interesting.

Tempeh ///

Tempeh is a fermented soybean product that originally developed in Indonesia about 2,000 years ago. It is high in protein (19 grams) as well as fiber, iron, potassium, B12, calcium and isoflavones. It is made from cracked cooked soybeans inoculated with beneficial bacteria to give it a chewy, meaty consistency.

There are many different varieties of tempeh on the market today and alongside the plain versions you will also find blocks with additions such as grains, seaweed, tofu, herbs and spices. Because it is a fermented product the enzymes are already partially broken down making it easier to digest and metabolize.

Tofu ///

Also known as bean curd, tofu is made from soybean milk, water and nigari (a natural coagulant) and is probably the most common soy product. Tofu was first used in China around 200 B.C and is still used as an addition to many Asian dishes today.

In recipes, tofu acts like a sponge and has the miraculous ability to soak up any flavor that is added to it. Tofu comes in a few variations; soft, silken, medium, firm or extra firm and you can find it plain, flavored or marinated. It is best to use only extra firm tofu as it has been pressed for the longest and contains the highest amount of protein (16 grams) and the lowest amount of carbohydrates.

When cooking with tofu it is important to add some sort of sea vegetable to the final dish as there are goitrogens present in tofu that can suppress the thyroid and the naturally occurring iodine in sea vegetables helps to counteract this. This however should not stop you from consuming tofu because along with being low in fat, it is a good source of B vitamins, iron, and calcium as well as being a complete protein.

Sea Vegetables ///

In the orient sea vegetables are well renowned for their medicinal and healing properties. They are nutrient dense, full of vitamins and minerals and very low in calories. You might have to acquire a taste for them but it will be worth it for the benefits you will reap, they can be added to almost any salad, soup, and grain or protein dish.
  • Arame comes in dark thread like shapes and is probably the tastiest variety. It is rich in calcium, iron, iodine and protein.
  • Dulse is a reddish-purple leafy sea vegetable with a nutritional make up similar to arame. If you rinse dulse thoroughly it will lose some of its strong taste.
  • Kelp is often used as a salt substitute. It is higher in iodine and potassium than the other sea vegetables.
  • Kombu is meatier and also higher in sodium. It is good in soups and can also be added to beans to cut down on the gas producing enzymes.
  • Nori is the most familiar seaweed known for its use in sushi making. Nori is about 50 percent protein and is also high in vitamin A, calcium and iron.
  • Spirulina is richer in nutrients than any other green plant and 60% of its make up is protein. It has a fairly neutral taste and is usually sold in powder form.

Miso ///

Miso is another soy product, it is made from concentrated soybean paste and comes in many different types and shades, from dark brown, to ochre red or even white depending on what grains are added and how long it is aged for. They all have a distinctive taste so it is a good idea to experiment with a few versions to see which you prefer.

The white and yellow misos are generally lighter and sweeter than the darker versions with have a stronger richer taste. Miso can be used alone as a soup or as an addition to another meal as a stock or flavoring.
  • Hatcho miso is made from soybeans alone and has a rich hearty taste.
  • Kome miso is a combination of soybeans and brown rice and is the sweetest of misos.
  • Mugi miso is made with fermented barley and is mellow and light.
Basic Miso Soup
  • Chop finely garlic, onions, ginger and veggies of your choice (carrots, peppers, zucchini, celery, mushrooms etc).
  • Stir fry briefly in a pan with a small amount of olive oil.
  • Add some tofu, seaweed and a small amount of water and cook for a further 2 minutes.
  • Add miso paste to a cup of warm water and mash with a fork until smooth.
  • Then add to the veggie mix with some additional water.
  • Bring water to the boil, take off the heat immediately and serve.
  • You can top with finely chopped spring onions, seaweed or sesame seeds if you want to be creative.

Nuts ///

Nuts in general are very nutritious, providing protein and many essential vitamins, such as A and E, minerals, such as phosphorous and potassium, essential fatty acids and fiber. Because nuts are high in fats they should be eaten in moderation, an addition to a meal or snack as opposed to the focus of a meal.

However the fat that nuts contain is primarily the heart-friendly monounsaturated and polyunsaturated types of fat, which are known to prevent heart disease and lower total cholesterol and bad LDL cholesterol while protecting good HDL cholesterol levels.

They should be eaten in their raw state, NON roasted and NON salted to gain the most nutritional benefits. Some people have difficultly digesting nuts and seeds so it can be preferably to soak them or grind them first. Doing this helps to reduce the phytic acid and enzyme inhibitors they contain.
  • Almonds are known as the "king of nuts." A slightly sweet variety that is high in calcium, potassium, magnesium, phosphorus and 21 grams of protein. It is the most alkalizing nut.
  • Cashews are grown mostly in India and Brazil. They contain a high amount of potassium, magnesium and vitamin A with 18 grams of protein.
  • Chestnuts are the lowest in fat content, but also lowest in protein. They are rich in dietary fiber, several minerals and B vitamins. The have a texture more like a vegetable than a nut and are a tasty winter treat.
  • Filbert (hazelnut) a mildly flavored nut that is high in potassium, sulfur and calcium. Filberts contain 15 grams of protein.
  • Peanuts, although they are technically a legume they are often referred to as a nut. Peanuts are complete protein source containing 26 grams but have the highest fat content of all nuts. Often contaminated with the mould aflatoxin, a known carcinogen so make sure you are buying high quality fresh peanuts.
  • Pecans have a taste similar to walnuts and are rich in essential fatty acids, potassium and vitamin A. Lower in protein than other nuts containing only 9 grams.
  • Pine nuts are a sweet and chewy nut popular in Middle Eastern and Italian cuisine and is an excellent source of thiamin, phosphorus, iron and niacin. Good source of protein boosting 24 grams. Pine nuts are highly susceptible to rancidity so it is best stored in the fridge.
  • Pistachio nuts have 20 grams of protein they taste sweet, bitter and slightly sour, an excellent source of iron.
  • Walnuts are high in potassium, magnesium, vitamin A and omega-3 essential fatty acids (five per cent of its total oils). Walnuts have 15 grams of protein.
An easy way to get the nutritional benefits from nuts with all the munching is to make nut milk. Nut milk is easy to prepare, does not need to be cooked and is alive with vitamins, minerals and enzymes.
Nut Milk
  • Take any nut of your choosing; almonds and cashews normally work the best (hard nuts, like almonds are better if soaked overnight and rinsed)
  • Water, usually 3-4 Cups of liquid per cup of nuts.
  • Blend together then strain the nut pulp with a fine sieve.
  • Refrigerate and drink within a couple of days, you can add a dash of cinnamon or vanilla essence to taste.

Seeds ///

Much of what has been said about nuts also applies to seeds, seeds are a lot smaller than nuts and are therefore harder for the body to digest and assimilate. To get the most benefit from seeds it is a good idea to grind them slightly before consumption.
  • Sunflower seeds are filled with potassium which helps flush and reduce sodium in the body. They are plentiful in magnesium, phosphorus and calcium. They contain an impressive 23 grams of protein. They are also a good source of omega 6 essential fatty acid.
  • Flaxseeds is one-third omega 3 oil; the remainder consists of fiber and 19.5 grams of protein. Flaxseeds promote good intestinal health and help to keep us regular.
  • Pumpkin seeds are a high source of vitamin A, calcium and iron, containing 24 grams of protein, B1, B2 and B3. Pumpkin seeds contain both omega 3 and 6 oils.
  • Sesame seeds are one of the richest sources of calcium; they contain 18 grams of protein and are an excellent source of B vitamins and minerals.

Beans And Legumes ///

Beans have had a fairly boring reputation. Time consuming to prepare, dull to eat and let's not even go into the after effects (beans beans the magical fruit…). Beans and legumes have been used widely around the globe for roughly 5,000 years; they are inexpensive and contain relatively more protein than other plants.

However it should be noted that only 70% of the protein from beans will be absorbed by the body the other 30% will passes through the intestinal tract with the fiber they contain.

Furthermore because they are also high in carbohydrates (with the exception of soy) it can be a good idea to prepare them with another protein rich source such as nuts, seeds, protein powder (soy or whey) or eggs.

Dahl ///

Start off by cooking some onions, garlic and ginger in a fry pan with either oil or a little bit of water. After about 3-4 minutes when they soften up you can add in a few veggies (carrots, celery are good) chopped up pretty small.

Then add heaps of spices; turmeric, paprika, caraway seeds, chili powder, cumin, coriander etc. Add a little more water and cook for a few more minutes. Then add about 1 cup of brown lentils and about 2 cups of water, mix well, pop a lid on and simmer for about 40 minutes.

If you aren't carb crazy you can add some sweet potatoes in when you add in the other veggies, or some mushrooms nearer to the end of cooking. You can also chuck in a scoop of whey powder right before serving for an extra protein punch. Serve with heaps of steamed broccoli and zucchini. The beauty of this recipe is you can just use pretty much what ever you have in the fridge.
Other Beans To Experiment With:
  • Black beans are medium-sized, black-skinned and oval-shaped. They have an earthy sweet flavor and 9 grams of protein.
  • Kidney beans are also called Mexican red beans, are a large kidney-shaped bean. Containing 9 grams of protein they have a strong flavor and soft texture.
  • Garbanzo beans, also called chickpeas, are a round, medium size, beige color bean. They have a nut-like flavor and firm texture. They are the main ingredient in the popular Middle Eastern dishes hummus and falafel and also contain 9 grams of protein.
  • Navy beans are small, white, and oval-shaped. They have a mild flavor and a powdery texture. Navy beans are most often used in baked bean dishes and have 9 grams of protein.
  • Pinto beans are medium-sized oval-shaped beans with a spotty beige and brown color. They have an earthy flavor and powdery texture. After cooking, pinto beans turn from a spotty color to brown.
  • Lentils are lens-shaped seeds found in the fruit pods of an annual herb usually grown in southwestern Asia. There are two common varieties of lentils, one is small and brown and the other is larger and yellow and they contain roughly 10 grams of protein. Quicker cooking than other beans and is the main ingredient in Dahl, an Indian dish.
  • Soybeans are the highest in protein supply 17 grams and also the lowest in carbohydrates. Soybeans are very versatile and are used in the preparation of many vegetarian protein products (see tempeh, tofu, and miso above).


If you are cooking your own beans make you sure you pre soak them and cook them thoroughly. If you have trouble digesting beans quietly there is a product called beano that you can use help avoid embarrassment. It is much like soy sauce and you just add a few drops to your first few mouthfuls. Some beans are also very tasty sprouted and are a good addition to salads and stir-fry.

Sunday, November 23, 2014

Monday, November 17, 2014


I got to thinking about my vegan/veggie bros out there and what they can do to get the proper protein and muscle meals they need to grow while staying true to their herbivore lifestyle. So, I found this meal plan. It's a full day's worth of non-meat protein intake on post by Jessica Austin. Let me know what you think. 

When you hear the words "buff vegetarian," does anyone come to mind? How about former Mr. Universe Bill Pearl and six-time Ms. Olympia Cory Everson? These eye-popping physiques were both supported by a vegetarian diet. It's more than possible to build lean muscle without eating meat. If it sounds crazy, keep reading. 

Do you want to expand your grocery-shopping horizons, pack in new sources of high-quality nutrients, and still consume 150-plus grams of protein in one day? Well, you'll get all that and more from the meatless meal plan below. So if your taste buds and food sensibilities are begging for a change? Ah! Not another chicken breast!? Why not try vegetarian for a day?

"A balanced selection of vegetables provides many of the nutrients your body requires every day."You don't have to eat like a rabbit, and you don't have to commit to lifelong veggie-worship to take vegetarianism for a test drive.It's all about complementary proteins and taking in all of your amino acids, minus the meat. But let's skip the science and get to the mouthwatering recipes, shall we?

Breakfast Tofu and Spinach Scramble

  1. Heat 1 teaspoon of olive oil in a pan on medium heat (less oil if the pan is non-stick). Throw in tomatoes, mushrooms, and 1 clove of garlic (crushed or chopped), and let everything cook until the mushrooms have softened, turning slightly golden brown.
  2. Turn the heat to low and throw in the tofu, a splash of soy sauce, splash of lemon, and your salt and pepper to taste. Cook for another 3-5 minutes, letting some of the liquid cook off and the tofu to warm up.
  3. Turn off the heat and mix in the spinach.
  4. On the side you can add 1/4 cup of your pre-cooked quinoa. But before you serve the quinoa, here's an easy way to jazz it up for breakfast.

Sweet Cinnamon Quinoa (Side)

  1. Reheat your quinoa in the microwave (you can add a splash of soy milk, almond milk, or hemp milk if you want it to be more moist).
  2. Add the walnuts, blackberries, cinnamon and Stevia and mix it all together with a spoon.
  3. Serve warm!
Nutrition Facts
Serving Size (including quinoa on the side)
Amount per serving
Calories 418
Total Fat26g
Total Carbs 29g
Protein 31g
Fiber 7.5g

Mid-afternoon Meal Greek Yogurt, Almonds, and Dried Apricot

  • 8 ounces of Greek Style Yogurt
  • 1-2 palm-fulls of raw or roasted Almonds (unsalted and unsweetened)
  • 1 palm-full of dried Apricot
  • 1 packet of Stevia (zero calorie sweetener) or a bit of agave or Honey
  1. Combine all the above ingredients and chow down!
Nutrition Facts
Serving Size
Amount per serving
Calories 428
Total Fat 23g
Total Carbs 31g
Protein 23g
Fiber 5g

Lunch Portabella and "Sausage" Pasta with Spinach

Note: You can choose any whole wheat pasta that you'd like or even a specialty pasta such as pastas made with quinoa flour or brown rice flour. Read the nutrition label to understand how much pasta equals one serving.
  1. Heat the tablespoon of olive oil on medium in a large saute pan. When the oil is hot, place onion, mushrooms, and garlic in the pan. Cook 2 to 3 minutes, until the vegetables start to shrink and/or brown a little bit.
  2. They shouldn't be cooked all the way through. Add your favorite cooking red wine (I found both Merlot and Cabernet to be good options for this meal) and the "sausage" to the pan.
  3. Cook all together until the alcohol has cooked out of the wine and little liquid remains. Add your spices to the pan, to your taste.
  4. Cook the pasta according to package directions, and then add your mushroom and sausage mix to the pasta. Mix well and place on top of a bed of fresh spinach.
  5. Drizzle with balsamic and eat up! I like this meal hot and cold.
Nutrition Facts
Serving Size
Amount per serving
Calories 444
Total Fat 16g
Total Carbs 32g
Protein 28g
Fiber 15g

Snack Edamame, Hummus, Whole-grain Crackers

  • 3 ounces of fresh or boiled Edamame (immature green soybeans?Don't eat the shells!)
  • 2 or 3 tbsp Hummus
  • 1 ounce Whole-grain Crackers (usually between 7 to 10 crackers depending on the product, but my favorite is Kashi Heart to Heart Whole Grain)
  1. This one is simple: Hold, dip, munch. Construct an edamame and cracker tower with hummus as cement. Challenge yourself?how high can you stack?
  2. Annoy your cubicle buddies with the sound of crunching. After all, it's good for your health, and that's what matters.
Nutrition Facts
Serving Size
Amount per serving
Calories 335
Total Fat 16.5g
Total Carbs 35g
Protein 18g
Fiber 10g

Dinner Meatless Nachos

Note: If you use canned beans for the convenience factor, make sure to rinse the beans in cold water and drain them before using.
  1. Mix the black beans and Gimme Lean Ground Sausage in a microwave safe bowl. Heat the bean and "sausage" mixture for 1-2 minutes until hot.
  2. Sprinkle with cheese and red chili pepper flakes if you're brave enough. Eat with tortilla chips!
  3. Add 1 or 2 tablespoons of the home-made guacamole recipe below for added flavor and a boost of healthy fats and protein from nutritious avocado and quinoa!
  4. Optional: Serve nachos on a bed of fresh spinach.
Nutrition Facts
Serving Size
Amount per serving
Calories 410
Total Fat 13g
Total Carbs 45g
Protein 31g
Fiber 15g

Easy Guacamole (Side)

  1. Mix the avocado, quinoa, red onion, tomato, and cilantro together in a bowl. Add lime and your spices to taste!
  2. Refrigerate before serving, if desired.

Dessert Protein Pudding or Low-Carb Smoothie

  • Your favorite high-quality Protein Powder in your favorite flavor.
  • A liquid: Choose ice to blend with your shake, or you can use water, Soy Milk or almond milk.
Tips: To make protein pudding, start with a very small amount of liquid and mix the protein powder and liquid together until it forms a pudding like texture. Casein protein or protein blends tend to work best for the pudding effect.

You can also add a bit of almond butter, Greek yogurt, cinnamon, nuts, or blueberries to make a fancy dessert.You can even add almond or peanut butter to your protein smoothies for a boost of healthy fats and a creamy texture.If you choose to include a high-protein dessert, you'll add between 130 and 200 calories to your day, and 1 scoop of most protein powders includes at least 20 grams of protein!

Nutrition Facts
Serving Size (Entire Meal)
Amount per serving
Calories 2260
Total Fat 120g
Total Carbs 176g
Protein 154g
Fiber 53g

The Take-Home Lessons

There you have it?1 gram of protein per pound of body weight for someone weighing 154 pounds. If you want more or less protein?or if you're trying to get below 2200 calories?this meal plan can be easily modified. 

Here are some ideas: Scramble egg whites and add them to your lunch and dinner. Add whey protein to your Greek yogurt. Use two scoops of protein powder instead of one, or add in another protein shake with water sometime during the day?perfect for a post-workout meal.

On the other hand, you can always cut down the portions of meals, leave out the quinoa for the day and drink an extra protein shake instead, or skip the guacamole.

Remember that you're not baking a souffle here. It's not food science. You can replace any ingredients you don't like with ones that you do. Mushrooms gross you out?

Try grilled zucchini or asparagus. You won't always get the same nutrient breakdown, but the calorie count should be close enough to keep you on track with your fitness goals.

Vegetarians can't build muscle? Think again.

Sunday, November 16, 2014

Monday, November 10, 2014


BPI "Muscle-Maker" Muffins

As they say (and by they, I actually mean me), "Make muffins, make muscles." This is yet another recipe that uses both vanilla protein powder and Siggi's yogurt, but I assure you the result will be nothing short of euphoric, not to mention anabolic. Let the protein pile on by adding the "Getting Siggy With It" frosting!
  1. Preheat oven to 375 degrees and place liners in muffin tin.
  2. In large bowl, combine all dry ingredients (flour, whey, cocoa powder, brown sugar, baking powder, baking soda, salt).
  3. In another bowl, whisk melted coconut oil, buttermilk, vanilla.
  4. With a spatula, slowly fold wet ingredients into the dry ingredients. Once the ingredients are incorporated, fold in the carob chips.
  5. Fill the muffin liners about 2/3 of the way and bake for 20 minutes. A toothpick should come out clean when inserted into the center of the muffin.
  6. Transfer to a rack and let cool.
Nutrition Facts
Serving Size: 12
Amount per serving
Calories - 284
Total Fat - 17g
Total Carbs - 27g
Protein - 8g

Sunday, November 9, 2014

Monday, November 3, 2014


"Getting Siggy With It" Frosting

This frosting is infused with so much protein and flavor that one taste will make you get down and jiggy with it. Use this frosting to top cupcakes, muffins, and fruit, or you can just eat it straight up. No judgment here.
  1. Add Siggi's yogurt and peanut butter to medium-sized bowl.
  2. If you have a mixer, mix on medium speed for 1 minute. Otherwise, rev up your forearm muscle for some serious mixing.
  3. Add in cream cheese and agave syrup and mix for 2 minutes. Add in vanilla and BPI whey and beat until smooth.
Nutrition Facts
Serving Size: 6
Amount per serving
Calories - 159
Total Fat - 6g
Total Carbs - 9g
Protein - 17g

Sunday, November 2, 2014

Monday, October 27, 2014


Popeye's Protein Shake

No one cannot deny the swoll-ness of Popeye, the 1920s naval icon! Soak up some serious nutrition and energy from this shake; it combines spinach, good saturated fats, a trio of delicious fruits, sweet honey, and a huge hit of protein. Even the ol' sailor man himself will grow spinach-green with envy!
  1. Add spinach, coconut milk, and BPI whey to blender. Mix until smooth, then slowly add in frozen fruit and honey.
  2. Serve cold and enjoy!
Nutrition Facts
Serving Size: 1
Amount per serving
Calories - 622
Total Fat - 9g
Total Carbs - 86g
Protein - 55g

Sunday, October 26, 2014

Monday, October 20, 2014


Protein Mini-Bites

Quite frankly, these round, bite-sized chompers filled with chocolate and almond butter will grant you the powers to hit incredible PRs on your squat day. 'Nuff said.
  1. Combine all ingredients in a large bowl until fully incorporated.
  2. Using a melon-baller, scoop balls from mix and drop onto baking sheet.
  3. Place sheet in refrigerator for 2-3 hours.
Nutrition Facts
Serving Size: 15
Amount per serving
Calories - 220
Total Fat - 13g
Total Carbs - 25g
Protein - 12g

Sunday, October 19, 2014

Monday, October 13, 2014


Vanilla Caramel Protein Crepe

 Move aside, pancakes! Your thinner and more hip cousin has just arrived. This recipe will get you excited to whip up an easy-breezy, protein-smothered crepe and then proceed to dress it with copious amounts of any toppings you wish—bananas, peanut butter, Nutella, strawberries, or even savory items like ham.Holy crepe, Batman!
  1. In a blender, combine egg whites, almond milk, oats, protein powder, salt and coconut oil. Process until smooth, cover, and refrigerate for 1 hour .
  2. Heat skillet over medium heat and spray with Pam. Pour 1/4 cup of crepe batter into skillet, tilting to completely coat the surface. Cook for 2-5 minutes, turning once, until golden. Repeat with remaining batter.
  3. Top the crepe with 1 tablespoon of Nutella and 1/2 sliced banana, and roll.
Nutrition Facts
Serving Size: 1
Amount per serving
Calories - 510
Total Fat - 16g
Total Carbs - 26g
Protein - 50g

Sunday, October 12, 2014

Monday, October 6, 2014


Dark Chocolate Gluten-free Protein Waffles

These pancakes are powered by Gaspari Nutrition MyoFusion. The "rite of passage" for any FMC/ FWC is making protein waffles and pancakes. And these waffles prove that feeding muscles is pretty delicious! 

  • 1 scoop Gaspari Nutrition MyoFusion chocolate protein
  • 1 egg
  • 1 egg white
  • 1/4 cup sorghum flour
  • 1/8 cup almond flour
  • 1/3 cup almond milk
  • 1 packet Stevia (or cane sugar)
  • 1 tbsp dark chocolate Hershey's baking powder
  1. In a bowl, mix protein powder, sorghum flour, almond flour, cocoa powder, Stevia or sugar.
  2. Add eggs and almond milk and mix or blend.
  3. Spray waffle iron with coconut or olive oil.
  4. Pour batter onto the waffle iron and cook.
  5. When waffles are done, drizzle with fruit, your favorite sugar-free syrup, or both.
Nutrition Facts
Without toppings
Amount per serving
Calories - 467
Total Fat - 16g
Total Carb - 40g
Protein - 43g
Kevin Alexander for

Sunday, October 5, 2014

Monday, September 29, 2014


Anabolic Muscle Bowl

You want to start the day building muscle? This breakfast will get you there. I dare you to try this and not feel your "muscles feeding" - certified muscle food and energy. 

  • 6 egg whites
  • 1/2 cup instant oatmeal, cooked
  • 1/2 banana
  • 1/8 cup walnuts
  • 1/4 cup raspberries
  • Cinnamon
  • Stevia or raw organic honey
  1. Cook egg whites in a skillet on low heat.
  2. If you want to cook your banana, spray another skillet with coconut oil or virgin olive oil and set on low-medium heat. Chop half of the banana into pieces and add to the skillet. Use a spatula and be careful not to let the banana pieces stick to the skillet.
  3. Combine oatmeal and egg whites in a bowl and mix.
  4. Add cinnamon and Stevia (or raw honey) and mix.
  5. Top with banana, raspberries, and walnuts.
Nutrition Facts
Amount per serving
Calories - 447
Total Fat - 16g
Total Carb - 48g
Protein - 31g

Sunday, September 28, 2014

Monday, September 22, 2014


Protein French Toast with Sautéed Apples

There are just some foods that nearly every gym rat or gym bunny loves. French toast is one of them. Carb it up for a long day or a monster leg workout. Check out this quick YouTube video on how to prepare. Captions are in English and Spanish. 

  • 2-3 slices Food for Life Genesis bread (or Ezekiel or le grain bread)
  • 1 scoop Dymatize ISO 100 French vanilla protein
  • 1/4 cup Almond milk
  • 1 egg
  • 1 egg white
  • Cinnamon
  • 1/4 golden apple, sliced
  • 1 tsp coconut oil
  • Cinnamon
  1. In a bowl, mix eggs, almond milk, cinnamon, and protein.
  2. Soak each piece of bread in the mixture until it is all used.
  3. Lightly spray a pan or skillet with olive oil or coconut oil and heat pan. Cook each piece of bread until each side has browned.
  4. Top toast with your favorite syrup, sugar-free syrup, or honey.
Optional Apples
  1. Sauté slices in coconut oil and cinnamon.
  2. Eat with French toast.
Nutrition Facts
Without sautéed apples
Amount per serving
Calories - 445
Total Fat - 12g
Total Carb - 44g
Protein - 37g
Kevin Alexander for

Sunday, September 21, 2014

Monday, September 15, 2014


Red-Eye Chocolate and Peanut Butter Protein Parfait with Blueberries and Dark Chocolate Chips

This parfait packs a punch; and not just because it's made with Gaspari Nutrition ISOFusion. The shot of coffee gives you the jolt you need to jumpstart your day. 

  • 1 scoop Gaspari ISOFusion protein powder
  • 1 tbsp Nescafe instant coffee
  • 1 tbsp cocoa powder
  • 1 cup Fage 0% non-fat Greek yogurt
  • 2 tbsp powdered peanut butter
  • 1/3 cup organic granola
  • Fresh blueberries
  • 1 tbsp dark chocolate chips
  1. Add granola to a jar, glass, cup or bowl.
  2. Add 1/3 cup yogurt on top of the granola.
  3. Mix 1/3 cup yogurt with powdered peanut butter. Add to the jar.
  4. Mix 1/3 cup yogurt with protein powder, coffee, and cocoa powder. Add to the jar.
  5. Top parfait with granola, 1 tbsp of chocolate chips, and blueberries.
Nutrition Facts
Amount per serving
Calories - 435
Total Fat - 9g
Total Carb - 34g
Protein - 55g
Kevin Alexander for

Sunday, September 14, 2014


So here I am minding my own business and enjoying a stroll downtown when this nut job appears out of nowhere! At first I was like "am I gonna get chopped up"? But then I realized he was just showing off a little. 

It is amazing to me the mind of an artist. How they see things and what they see when combining things whether physical or from their own imaginations. The artist who created this piece is obviously a bike lover. If this thing actually worked, I'd certainly go for a ride! ~MD



Wednesday, September 10, 2014


I love working in the fitness industry. I love working at Crunch! I love showing up to work to find this sexy motha fuckah just chillin right outside my gym! I spotted him the second I turned the corner. My favorite color on my favorite bike at my favorite gym?! What the fuck?! Turns out this dude is doing one of the new trainers who is recently hired by the company. We've had a ton of trainers at my gym going through new hire orientation. I don't know who it is. I don't care really. I got me some of this. It's ok though, they're in an open relationship...

Monday, September 8, 2014


Peppers with "Fit Grits," Egg Whites and Pico de Gallo

This meal is great for breakfast or, if you work out in the evening, a post-workout dinner. Regardless of when you have it, your body and taste buds will thank you. 

  • 2 eggs
  • 6 egg whites
  • 1 cup raw spinach
  • 1/4 cup brown rice farina
  • 1/2 bell pepper (any color)
  • Pico de gallo
  1. Cook egg whites and farina separately. Mix together and add spinach. Cook until spinach is wilted.
  2. Cut bell peppers horizontally to create 2 thick rings.
  3. Lightly spray another skillet with coconut oil or olive oil and set on medium heat.
  4. Place bell peppers rings in the skillet and crack the eggs inside the bell pepper.
  5. Push down on the bell pepper sides to prevent spillage. Let it cook until the egg turns white.
  6. Place cooked pepper rings and egg/farina mixture on a plate. Top whatever you'd like with pico de gallo.
Nutrition Facts
Amount per serving
Calories - 468
Total Fat - 10g
Total Carb - 33g
Protein - 48g
Kevin Alexander for