Courtesy of Muscle Mag. Int’l Feb 2009

Ingredients:

1 scoop strawberry whey protein powder

1 cup frozen strawberries

1 cup frozen blueberries

1 cup water

Blend all ingredients together

Nutrition Information: Serves One

214 Calories, 22g Protein, 33g Carbs, 0g Fat

My take is that take this shake upon waking up before your real breakfast. You can try a different flavors of protein powders and you should get a great taste & it’s great for your body.

Courtesy of Muscle Mag. Int’l. Feb. 2009 Magazine

Ingredients:

12 oz. potatoes (1/2-inch cubes)

8 oz. chicken breast

1 tbsp. extra virgin olive oil

1/4 cup water

Juice of 3 lemons

Lemon pepper seasoning

Paprika

Directions:

Preheat oven to 375 degrees F. In a medium bowl combine the extra virgin olive oil, lemon juice and water, and then add the potatoes. Using a slotted spoon, remove the potatoes from the potatoes from the liquid and place in an 8-inch baking dish. Coat the chicken breast in the remaining liquid and place alongside the potatoes. Sprinkle the potatoes with the paprika and the chicken with lemon pepper. Bake for 30-40 minutes and then serve.

Nutrition Information: Serves One

733 Calories, 64g Protein, 75g Carbs, 19g Fat.

My take is that I’d love to try this with Flank Steak or Turkey Cutlet. The nutrition value will change but I know it will taste so good. Plus, I’d add some broccoli as my veggie.

Courtesy of James Your Personal Trainer

Makes 4 servings, about 1 1/3 cups each
ACTIVE TIME: 10 minutes
TOTAL TIME: 10 minutes
EASE OF PREPARATION: Easy

Ingredients
2 cups cooked brown rice
2 cups shredded cooked chicken
2 cups shredded carrots
1/4 cup sliced scallions
1/4 cup chopped Kalamata olives
1/4 cup reduced-sodium chicken broth
1/3 cup orange juice
2 tablespoons lemon juice
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh cilantro
2 teaspoons extra-virgin olive oil
1/2 teaspoon ground cinnamon
1/8 teaspoon cayenne pepper
Salt & freshly ground pepper to taste
Directions:

Combine rice, chicken, carrots, scallions and olives in a large bowl. Whisk together gravy (or broth), orange juice, lemon juice, mint, cilantro, oil, cinnamon, cayenne and salt and pepper to taste in another bowl. Toss dressing with rice mixture.

NUTRITION INFORMATION: Per serving: 307 calories; 9 g fat (2 g sat, 5 g mono); 63 mg cholesterol; 32 g carbohydrate; 24 g protein; 2 g fiber; 267 mg sodium; 455 mg potassium.

Nutrition bonus: Vitamin A (190% daily value), Vitamin C & Selenium (31% dv), Folate (26% dv).
2 Carbohydrate Servings

My take is that I’ve never had Moroccan food before, but this I would like to try out.

Bodybuilders tend to be very busy people. Taking the time to make a salad for every meal or every other meal is not always available. To make time to eat plenty of salad for your meals, prepare a salad that lasts for three days in the refrigerator. At each meal, simply dish out your choice salad in a bowel add olive oil with lemon juice.

Courtesy of Muscle & Fitness

Goal: Muscle-Building

When To Eat It: At dinner & as leftovers for lunch the next day

Ingredients: Serves 4

1.5 lbs. Flank Steak

Salt & pepper to taste

3 Tbsp. fresh lime juice, divided

1 large onion, halved, thinly sliced

4 large garlic cloves, pressed

1 Tbsp. chili sauce or 1.5 tsp. dried chili powder

Olive oil or nonstick cooking spray

How To Make It: In a 13×9x2-inch glass baking dish, sprinkle steak with salt and pepper. Combine 2 tablespoons lime juice and next three ingredients in a medium bowl. Pour onion mixture over steak and turn to coat evenly. Let marinate 10-30 minutes. Heat oil in a large nonstick skillet over high heat, then add steak and onion mixture. Cook one minute per side until steak reaches desired doneness. Sprinkle with 1 tablespoon lime juice. Transfer steak to a work surface and cut into half-inch-thick strips. Serve with warm tortillas.

Nutrition Facts (per serving): 565 calories, 52 g protein, 30 g carbs & 25 g fat.

Serve this with: Chopped tomatoes, fresh cilantro & guacamole.

My take is that you can try this with other pieces of meat such as: chicken, pork, turkey, fish, seafood and maybe even some wild game or even tofu. Give it a try.

Adding detox food to your diet will help you feel refreshed and healthier. Detox food lowers your weight and cleanses your body–even helps you look great. To help you start eating more detox food, here are some detox foods you can pick up at the grocery store, add to your diet and reap the benefits. 

Drink lots of water while you add these detox foods to your diet. Water flushes out toxins.

Eat green leafy vegetables. Raw is better or add them to warm broth. Leafy vegetables contain chlorophyll. Chlorophyll helps cleanse environmental toxins like heavy metals and pesticides.  It is a great liver protector.

As a bodybuilder, you can also demonstrate your commitment to healthy foods and traditions by giving gifts that help your friends and family get and stay healthy. Here are a few suggestions:

• Food Baskets Start with a basket from a craft store and add a healthy cookbook and ingredients for one of the book’s recipes. Tie the filled basket with ribbon and you’ll have an attractive gift that is sure to please. Build themed baskets such as Chinese cooking, pasta-lovers, hearty soups or quick and healthy meals by finding interesting cookbooks and visiting specialty food shops.
• Homemade Treats Try making salsa, jellies, or breads to give as gifts to your and office mates instead of traditional cookies and candies. There are lot recipes for easy, low fat, cookies and breads in today’s cookbooks. To make your homemade goodies attractive, tie the jars or packages with ribbon and hand letter a card to accompany it.
• Books and DVDs Give the gift of health with an exercise DVDs, a healthy cookbook or a book about health and fitness.
• Hand Made Gift Certificates Make a gift certificate offering to cook a meal for a busy family or a healthy dinner for two of your closest friends.

With all the global transport in the world today we can have anything delivered to us from anywhere in the world. But, this is not good for eating vegetables.  Bodybuilders need to eat locally grown vegetables because according to many reports people who eat locally grown vegetables get more nutrients from the vegetables because there is barely any transportation time; the vegetables are obviously fresher and healthier.

Take a moment and consider the option of eating more vegetables. Every vegetable holds a quota of vitamins and nutrients with the extra advantage of a nourishing measure of fiber.

As I just posted earlier, chefs will tell you that vegetables need to be chopped in a special way.  The idea is to make every vegetable easy to snack on or serve as part of your dinner. Safety and efficiency are the two factors to consider with chopping your vegetables. These two factors are what you need to be able master to add vegetables to your way of life.  Grabbing a big old carrot stick or broccoli flower doesn’t seem pleasant if you can have the vegetable nicely chopped for easy crunching and munching.  So, take the time to learn how to chop your vegetables and enjoy setting a good example around all your bodybuilding friends by eating your vegetables