Spiced Cod With Broccoli-Quinoa Pilaf...

Quinoa is a nutritious, nutty ingredient that cooks like a grain and provides the same protein punch as meat, minus the fat and cholesterol. Dress up cooked quinoa with raisins, steamed broccoli, and almonds and serve with paprika-spiced cod. Read more

Kale With Roasted Peppers and Olives...

A final drizzle of aged balsamic vinegar adds a slight tang to this easy side dish. Read more

The Right Foods At The Right Time...

Whether we’re talking buzzer beaters or marriage proposals, we all know that timing is everything. That’s also true when it comes to what you eat. Depending on the time of day or what situation you’re in, your body needs certain nutritional properties to help you get through—so you can work and live at your optimal level. Read more

Stress and High Cholesterol....

Stress can cause mental and emotional strain that can lead to physical symptoms, including raised blood pressure, anxiety and depression. High levels of low-density lipoprotein, or LDL, cholesterol in the bloodstream can cause plaques to form on the walls of the arteries, blocking blood flow to the heart. The symptoms of stress and high cholesterol levels have been linked to heart disease. Stress and high LDL cholesterol may also have a connection. Read more

Low Carb Food Alternatives...

Many of us all know that the best way to health and fitness is to simply diet and exercise. What does that mean exactly, and how do we fit it into our already hectic lifestyles? Starting with the basics is always a great approach. Read more

Protein Powder, it's for more than just Shakes!

If you're getting sick of always taking your protein powder in the form of a shake consisting of powder and water you aren't alone. Day after day we get tired of the same routine and the desire to try something different is what often leads us to cheating on our diet. The BEST protein powder that I use with all my recipes and find at Firehouse Gym, is the Champion Nutrition PURE WHEY.  Read more

Oatmeal Whole Wheat Quick Bread....

"There's no yeast in this bread, so it's good for special diets. You may also use soy milk instead of regular milk if you wish, I use Unflavored Almond milk and it's delish! It's pretty dense, but great when fresh from the oven. Especially with butter and honey on cold mornings!" Read more

Fasting and the Muscles...

Fasting denies your body the nutrients it needs to function properly. Though short-term fasts may have some benefit, longer-term fasting can affect your muscles and overall health. Read more

10 Nutrition Rules for Healthy Living, Muscle Building and Fat Loss...

„You Are What You Eat.“


A sensible diet along with regular exercise is the key to a healthy life. The following 10 diet tips primarily aim at athletic or physically active people. But everyone else can also benefit from this. Maybe the increased level of energy, as result of a healthy diet, sooner or later leads to an interest in (strength)training. Read more

Crustless Spinach, Onion and Feta Quiche...

Many times, the flaky and buttery crust is the best part of a quiche, supporting the filling and adding a wonderful contrasting texture to the dish. But crusts can be a bit time consuming and more than a bit fattening. I like this crustless quiche as a quick and relatively low fat dinner. It takes about 15 minutes to assemble and get into the oven – and I will never be one to complain about food that is tasty, healthy and fast. Read more