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January 05 2014

Lose Weight By Choosing Healthy Snacks

For many people, snacking is a huge obstacle that prevents them from losing weight. They eat healthy meals and stick to a consistent exercise routine but when they get hungry between meals, they reach for unhealthy snacks and put a lot of the good work to waste. In this article I’m going to be providing […]
Tags: Nutrition

December 16 2013

Hello world!

Welcome to WordPress. This is your first post. Edit or delete it, then start blogging!

February 09 2013

Time You Give Junk Food The Boot

bacon cheeseburger with french fries on a plate

When it comes to eating healthy, one of the most dangerous habits people develop is depending on fast food for meals.  In today’s society, fast food has become a quick replacement for eating a home-cooked meal.  As a result, we’re experiencing more problems with obesity and chronic illness than ever before.  Heart disease, stroke, and [...]

January 25 2013

Eat Your Greens


As well as stuffing kilos of chicken down your neck every day and ploughing your way through mountains of rice & pasta, I do hope you’re not shying away from your greens. I tend to eat at least a minor presence of some green veg with just about every meal. I can never be bothered [...]

January 24 2013

Water For Bodybuilding – It’s Crucial!

Water For Bodybuilding - It's Crucial

Bodybuilders and athletes all know the importance of a diet rich in protein. It has almost become one of the laws of bodybuilding to pay particular attention to protein and count its intake. But what would you say if I told you that there is a component of the diet that is more important than [...]

January 17 2013

Lift Weights, Eat Well & Live Better & Longer


We already have an ageing population here in the UK with apparently one in three children born in 2013 will live to see 100!! Well that all sounds good to me but I certainly wouldn’t want to live longer if the ‘extra’ time was spent in poor health with normal daily tasks being a struggle. [...]

January 01 2013

The Cost of Being Overweight


Here’s a cracking info-graphic for you that nicely details just how much the obesity epidemic is costing American employees. The fascinating part for me is the obesity costs dwarfs those of smoking an alcohol, in fact, it’s even more than then two combined! I wonder just how long things can continue like this before something [...]

December 19 2012

Bodybuilding for Vegetarians

Bodybuilding for Vegetarians

There are many reasons for being vegetarian. It may be due to religion, ethical, or general health. There is certainly no shortage of potential health benefits of a well-balanced vegetarian diet. These tend to be high in unsaturated fats, fibre, vitamin C, and low in saturated fats. However, good general health is not the only [...]

December 10 2012

Convenient Muscle Building Snacks


The pro bodybuilders dedicate their entire lives to their pursuit of perfection. This includes hours at the gym each day, and of course, hours of eating. This could be anywhere between six to eight meals per day. However, for us mere mortals, bodybuilding is only a hobby on the side of a full time career. [...]

October 20 2012

Protein, Carbs & Fat, Check – But What About Fibre?

What About Fibre

Chances are, you have an above average understanding of nutrition, and you eat well. You know how to count calories, count macro nutrients, and plan your meals accordingly. However, when focus is put entirely into protein, carbs, and fat, some other very important nutrients can get left out. In this particular instance, I am referring [...]

August 28 2012

A Guide to Carbohydrates

A Guide to Carbohydrates

What are Carbohydrates? Carbohydrates (or carbs) are organic compounds that are made up of oxygen, carbon, and hydrogen. All carbs can be classed into different groups. Monosaccharides and di-saccardides are the simplest form of carbs and are made up of one and two molecules and are commonly referred to as sugars. Polysaccharides are the long [...]
Tags: Nutrition

August 27 2012

Savory Seared Chicken & Roasted Veggies


I am a body builder and avid cook (I've even written a cookbook in all of my spare time!) But coming from an overweight family, I pride myself on cooking and eating healthy AND delicious food.

I am also a meat and potatoes kind of gal, so any type of meal that would compare to a rabbits dinner does not appeal to me at all. In my decades of eating chicken, I discovered that what you marinade it in and HOW you cook it, can make all of the difference.

So here is my all time favorite chicken and veggie dish that will satisfy any appetite and keep your family coming back for seconds (and thirds!)

Ingredients for Seared Chicken

  • 4 Boneless, skinless chicken breasts
  • 2 Tbsps Lemon Juice
  • 4 Tbsps Fat-free Zesty Italian dressing
  • 1 tsp Seasoning Salt
  • 1 tsp lemon pepper
  • 1/4 tsp black pepper
  • dash of hot sauce
  • 1 Tbsp olive oil


Step 1

Place chicken in a large Ziploc bag and add dry ingredients first.

Step 2

Close bag and shake well.

Step 3

Once the chicken is covered, add the wet ingredients, close bag and shake again till covered well.

Step 4

Allow chicken to marinate in the fridge for at least half an hour. 

Step 5

Heat up 1 Tbsp of olive oil in a large skillet (Med-high).

Step 6

Once oil is hot, carefully set chicken in to cook. Checking often, sear chicken on each side.

Step 7

Cook for approximately 10 minutes, depending on the size of the breasts. Once the chicken gets a "brownish" sear, it's is ready!

Ingredients for Roasted Veggies

  • 2 yellow squash
  • 2 zuccini
  • 1 small bag of fingerling potatoes
  • 1 small onion
  • 1 green pepper
  • 1 yellow pepper
  • 1 box of mushrooms
  • 1/4 cup olive oil
  • 1 tsp rosemary
  • 2 tsps garlic salt
  • 1/2 tsp lemon pepper


Step 1

In a large ziploc bag, add all veggies (washed and chopped),  pour in olive oil, close bag and shake well.

Step 2

Add spices, close bag and shake well again.

Step 3

Allow veggies to marinate in fridge for at least a half and hour.

Step 4

Spread on large baking sheet evenly and cook at 400 degrees for 30 minutes or until done. 

July 28 2012

Good Carbs vs Bad Carbs


Carbs have had a right bashing over the last several years. Since the release of the 'Atkins Diet' books, carbs have been labeled the enemy of fat loss. Us bodybuilders have long known this to be utter rubbish, as many so called 'experts' are now beginning to admit.

Yes, some carbs are a major contributing factor to piling on the pounds, especially when eaten in the quantities that people do. But many other carbs are desirable  if not essential in any weight loss regime.

The problem has always been around avoiding the media hype and advertising juggernaut attempting to convince you that their particular products contain 'good' carbs. So here's a nice infographic for you that explains the difference between 'good' and 'bad' carbs to help you make a more informed food choices.



source: LowCarbFoods.org

Tags: Infographic

July 24 2012

Know Your Nuts

Know Your Nuts

Nuts oh lovely nuts! (anyone remember that advert?)

Despite the rise in nut allergies in recent years (are there actually more cases or are they just reported more these days?), nuts are more popular than ever. Packed with vitamins, minerals and all sorts of health boosting nutrients,  plus the high fat content is mostly unsaturated.

The big thing I like about nuts is that they're just so convenient. Small, compact, they don't have to be refrigerated and are ready to eat, any time, anywhere.  Nuts make the perfect snack to take when you're out an about (I always keep a small supply in the car glove compartment for when get caught short).

The one downside to nuts is the aforementioned high fat content. Although this fat is unsaturated' (good' fat) there is a lot of it which means a lot of calories. Not good when you're trying to lose a few pounds. Combined with the fact that you can easily chew you're way through a few handful of nuts whilst doing something else, nuts quickly eat into your daily calorie allowance.

That aside, nuts are still a nutrient packed convenient gift from nature, just make sure you don't scoff down too many if you're a calorie restricted diet.


Know Your Nuts

source: todaysnest.typepad.com

The post Know Your Nuts appeared first on Bodybuilding Recipes.

July 23 2012

How To Stop A Summer Barbecue From Going Bad.


Don't let the miserable weather this summer deter you from enjoying a Great British Family tradition, the garden barbecue. Yep it's that time of year to roll out the trusty old barbecue that's been quietly rusting away in the garden shed for the last 9 months. 

Just need to pop down to the local garden centre for a fresh canister of gas and you're  good to go.

Maybe the more adventurous  amongst you like to barbecue as nature intend and you're barbecue is one of those charcoal jobs. I know that many insist that a charcoal barbecue cooks the meat with a 'fuller' flavour, hey, each to his own.

Whatever your choice in barbecuing setup, there is an element of danger involved. 

So here's a nice infographic all about barbecuing  safety. Read, enjoy and fingers crossed we actually get some decent barbecuing weather.

Barbecue Safety

source: TutorCare.co.uk

July 17 2012

How Much Do You Know About Milk?


Are you old enough to remember the days when the most common source of protein for bodybuilders was good old  milk (with the occasional egg thrown in)?  I'm not ashamed to say I can!

Milk was cheap (relatively), quick to consume and easy to digest, for most. Packed with vitamins & minerals and a decent serving of protein, milk was really liquid protein powder before protein powders became mainstream.

These days I'll still have at least half a litre of milk (skimmed) per day, usually with my morning shake.

Cross-Flow, cold process, micro-filtered, high bio-avialiblity Whey Protein Isolate and Ion Exchange may be the latest and greatest sources of protein these days but milk still remains nature's stable and dependable protein gift to bodybuilders alike.

Here's a fascinating info-graphic for you all about milk.

How Much Do You Know About Milk

source: DairyCouncilOfCA.org

Tags: Infographic

July 13 2012

Fudge Protein Bar


A good protein bar recipe is essential for any serious bodybuilder. No matter your lifestyle, there will always be the occasion when you simply don't have the time to prepare a decent meal. So you either go hungry or resort to eat some quick & easy junk food.

This is where protein bars are worth their weight in gold.

They provide a compact,  quick to eat, mess free high protein source that you can eat on the go between meetings, travelling, etc.

You can always have a box of commercial bars as a backup but I highly recommend you play about with a homemade protein bar recipe until you get one that suits you.

You'll save yourself  a few quid but more importantly, your home made bars will be far more healthy than their commercial cousins.

Commercial bars need to contain some preservatives, otherwise they wouldn't even make it the shelves before degrading.

Here's one to get your started, you can try variations to suit your palette and needs.


  • 8 scoops chocolate protein powder
  • 1 cup oatmeal
  • 1/3 cup natural peanut butter
  • 3 tbsp honey
  • 1/2 cup 1% milk
  • 3 tbsp crushed peanuts


Step 1

Mix together the protein powder, oatmeal, peanut butter, honey and milk.

Step 2

Form into 5 bars and then roll in the crushed peanuts to finish.

Step 3

Place in the fridge for about 30 mins

Step 4

After 30 mins your bars are ready to eat!

July 08 2012

Dilled Salmon & Pasta

salmon pasta

Here's another fantastic salmon recipe for you with a decent serving of carbs thrown in. This recipe is quick,  simple and requires less then 10 minutes cooking time (depending what pasta you opt for), perfect for when you're in a hurry.

Salmon & pasta is  favorite post work out meal for me and I usually cook the pasta well before I train to prep time is down to a few minutes.

I haven't specified in the recipe that the pasta should be wholemeal as hopefully that's all you use anyway. However, I know some guys do occasionally treat themselves to white pasta (as in the picture, sorry, best I could find), especially for post workout meals as mentioned earlier.


8 oz pasta
1/4 cup chopped red onion
1 tbsp chopped fresh dill
1/4 (cup g) balsamic Vinaigrette
1/4 tsp freshly ground black pepper
6 oz Alaskan salmon, drained


Step 1

Cook the shell pasta in a big pot of boiling, salted water until just al dente; drain well and set aside to cool.

Step 2

In a large bowl, add the onion, dill, balsamic Vinaigrette, and black pepper, and mix together until combined well.

Step 3

Add the salmon to the Vinaigrette mixture and mix gently so the salmon does not break down too much, but separates into bite size chunks.

Step 4

Add the drained pasta to the salmon/Vinaigrette mixture and toss gently.

Step 5

Taste and season accordingly.

Step 6

Serve immediately at room temperature or chill for 30 minutes and serve cold.

July 01 2012

Tuna Patties


I'm a big fan of tuna, it's just so handy and versatile. I used to always keep a couple of tins in my desk at work for 'emergencies'.

Them days are now long behind me (I don't think I could actually eat tuna straight from a tin now, yikes!!).

Here's a nice simple quick tuna sanck recipe you can knock up and be sitting down to eat in under 10 minutes.


  • 16oz. can tuna, drained
  • 1 egg white, beaten
  • 2 tablespoon of oatmeal
  • 2 tablespoon of onion, diced (or 1/4 teaspoon of onion powder)
  • 1/4 teaspoon garlic powder
  • salt & pepper


Step 1

Mix all ingredients except cheese together in a small bowl

Step 2

Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray

Step 3

Make two small patties and cook until both sides are brown

October 30 2011

Grilled Tandoori Chicken

Ready to cook, boneless, skinless chicken are a main stay of muscle building diets as they are low in fat and high in protein, and also simple to prepare. Chicken is also very versatile and can be prepared in a variety of ways without being boring. The chicken can take on a very smooth texture when marinated and grilled in this spicy yoghurt.

With its relatively small preparation and cooking time, this recipe is good for dinner or lunch situations.


  • 6 boneless, skinless chicken breasts
  • 1 cup plain yoghurt
  • 1 tbsp. chilli powder
  • 1 tbsp. curry powder
  • 2 tsp. grated fresh ginger root
  • 1 tsp. ground cumin
  • 1 tsp. salt
  • 1/8 tsp. cayenne pepper


  1. Pierce chicken breasts several times with the tines of a fork and set aside.
  2. In large bowl combine yogurt and all of the spices and mix well.
  3.  Add the chicken to the mixture and turn so all the chicken pieces are coated. Cover and chill for at least one hour, or overnight.
  4. When ready to cook, prepare and preheat grill.
  5. Remove chicken from marinade and cook on grill for about 15 minutes until thoroughly cooked, turning once during cooking time. You can also cook the chicken on a dual contact indoor grill, for 5-7 minutes until thoroughly cooked.
  6. If you want to bake the chicken, preheat the oven to 375 degrees F.
  7.  Place the chicken on a foil-lined jelly roll pan (you need the sides to catch the juice) and bake for 30-35 minutes until chicken registers 160 degrees F.
  8.  Let stand 5 minutes and serve.

Serves: 3

Per Serving

Protein: 32

Carbs: 35

Fat: 1

Calories: 370

You can serve with rice or corn, if preferred. Make a salad to top it off, or steam some vegetables to make this dish the perfectly balanced meal.


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