4 Pizza Slices vs. 4 Apples …

Have you ever eaten 4 apples in a row? I will bet that you haven’t! However, I can almost guarantee that you’ve eaten 4 pizza slices in a row… I know I have (to be honest I’ve eaten a lot more than 4 pizza slices in a row and I’m not proud of it). And I have never eaten 4 apples in row. So why is this the case? Well you can argue that it’s because the pizza tastes better lol. However that’s not what we’re talking about here. Your body is so intelligent and the things that it does are remarkable in my opinion. The main reason why it is so much easier to eat…

Must Try Paleo Protein Pancakes

Around here we love protein and we love pancakes so you can imagine how much we LOVE protein pancakes!!! As you know, protein is the building blocks for muscle recovery and growth as well as keeping your metabolic fires stoked so we say eat up! I swear we’ve tried at least a hundred different protein pancake recipes over the years with many faults and fails however there have been a few hits. This is one of our favourites – Paleo Protein Pancakes – and the best part is that it’s simple! From our kitchen to yours, here you go… Paleo Protein Pancake Recipe Ingredients: 1/2 cup cooked organic sweet potato 3 large organic eggs 2…

Choosing a Protein Supplement

Choosing a protein supplement can often be confusing. To make things easier, we’ve put together this quick and easy 4-step approach to buying the best protein supplement for you!

Turkey Meatballs

| By Samantha Gladish | Simple, fast and full of healthy protein, meatballs are a perfect weeknight meal. The best part is, you get leftovers! I highly recommend spending the extra money on good quality antibiotic and hormone free turkey, as well as sourcing out a good quality organic parmigiano reggiano. This will make all the difference! For best result, you could even make your own homemade almond milk. Trust me, it’s easier than you think. Learn how to make it right here: How to make your own almond milk.  Just be sure to set aside 3/4 cup of almond milk before flavouring it. Enjoy!   Ingredients:   1/2 cup panko bread crumbs or gluten free bread…

Fierce French Toast

Find out how to make French Toast compatible with your fitness goals with this delicious Strong Athlete recipe!

Not your Mama’s Meatloaf!

| By Samantha Gladish | This is NOT your Mama’s Meatloaf!!! It’s Mini Meatloaf Masterpieces! Most people turn their noises to the thought of meatloaf but I can promise you this recipe will have you wanting more…and more…and more! These meaty protein-packed muffins are done in half the time of a traditional meatloaf. I highly recommend purchasing top quality beef, non gmo and antibiotic free. Good quality meat makes all the difference in your recipes and in your performance in the gym and in the game! Best part is this recipe is perfectly portioned and great for freezing. Ingredients: Meat Muffins: 2  organic eggs 1 can organic tomato paste 1/2 tbsp dried oregano 1 tsp…

Super Bowl Turkey Tacos

| By Samantha Gladish | Turkey Tacos! The Perfect Super Bowl Party Grub! No one wants to slave in the kitchen during Super Bowl. This recipe will have you in and out of the kitchen in no time! It’s easy to prepare, healthy and full of flavour!  It also makes the perfect weeknight meal when you’re strapped for time! I’m a big fan of blue corn tacos, as they contain the same antioxidants found in blueberries and blackberries! Plus they contain more protein, zinc and selenium then yellow corn. I’ve included a few topping suggestions below, but feel free to use whatever toppings you like! Get creative! Ingredients: 1 lb ground turkey 1 pack simply…

Frickin’ “Fried” Chicken

| By Samantha Gladish | Chicken lovers rejoice! Here’s a sophisticated twist on ‘fried’ chicken that you will love! White wine paired with dijon mustard creates an amazing coating for chicken that gives you a no fail moist chicken every time! Serve this dish with a large mixed green salad for a perfect weeknight meal. Ingredients: 4 garlic cloves 1 tablespoon minced fresh thyme leaves 1 tablespoon chopped fresh rosemary sea salt and black pepper 1 1/2 cups organic unsalted panko bread crumbs (or a mix of panko and brown rice flakes) 1 tablespoon grated lemon zest 1 teaspoon lemon juice 2 tablespoons extra virgin olive oil 2 tablespoons organic unsalted butter, melted 1/2 cup…

Sweet Potato Power Pancakes

| By Samantha Gladish | Ingredients: 1 medium sized sweet potato 1 egg 4 egg whites 1/3 cup Gluten free all purpose flour (spelt, brown rice or coconut flour would also work) 3 tbsp unsweetened almond milk 1/2 tsp pumpkin pie spice 1 tsp vanilla extract 1 tsp cinnamon (or more, depending on preference) 1 tbsp organic sucanat (optional, only add if you need extra sweetness) 1/2 tsp sea salt 1 tbsp coconut oil or grass fed butter   Directions: Boil sweet potato until soft. Let cool. Once cooled, mash sweet potato and add pumpkin pie spice. Mix all remaining ingredients in a large bowl (minus the oil/butter). Add mashed sweet potato and mix well…

Lemon Water – The SUPERHERO of Alkalizing!

| By Coach JVB | I’m a huge advocate of Lemon Water in the morning! I believe it’s very important to ‘break-the-fast’ properly after a night sleep. Lemon water acts as a natural detox and gets your digestive juices going and ready to break down food. It’s also very alkalizing to the body. To function properly, your blood and other bodily fluids need to maintain the right acid-alkaline balance, or homeostasis. The food you eat – especially the type of food you eat regularly – affects this acid-alkaline balance. All foods can be classified as neutral, alkaline-forming or acid-forming in your body. If your diet is rich in protein and refined carbohydrates the acidity in…

Turkey Thunder Burgers

Not only is turkey high in protein and low in fat, it’s also rich in tryptophan; an amino acid that helps regulate blood sugar, improves sleep and elevates mood! Turkey is also high in B vitamins, selenium and zinc, a perfect combination for keeping your immune system strong so you can perform! But the real powerhouse ingredient in this recipe is the turmeric! Turmeric contains numerous antioxidants, is anti inflammatory, improves digestion and is great for circulation. The combination of turkey and turmeric together make this recipe STRONG Athlete approved!   Ingredients: 1 pound ground turkey 1 1/2 tsp turmeric 1 tsp cumin 1/2 yellow onion, chopped 1 clove garlic, finely chopped 1/4 cup chopped…

Raspberry “UNMILK” Shake!

That’s right! This is a protein UNmilkshake! A nutrient rich, protein packed thick milkshake without all the typical sugar laden ingredients. Growing up, I loved indulging in a chocolate milkshake from my local dairy queen. Typically loaded with ice cream or some form of dairy, plus all the chocolate and sometimes an added banana for extra sweetness. Talk about sugar and calorie overload! It’s possible to enjoy this childhood treat without all the unnecessary sugar, fat and dairy. With some experimenting in the kitchen, I made a super creamy UNmilkshake! It may seem strange to add avocado to a shake, but this heart healthy power packed fruit makes this UNmilkshake super creamy. Not to mention,…

Green HULK Powerhouse Salad

  | By Samantha Gladish | Why is this salad a powerhouse?? The amazing blend of greens provides a high dose of calcium, magnesium, vitamin K and vitamin C. Avocados and walnuts provide heart healthy fat and vitamin E. Pumpkin seeds are super rich in immune boosting zinc, and the incredible blend of sprouts supplies trace minerals,enzymes and plant based protein. Ingredients:  Handful of mixed organic greens- I used Earthbound Farm Organic Half and Half Mix. Handful of shredded kale – I used Organic SuperKALE salad slaw mix Handful of sprouts- I used Uncle George’s El Supremo blend Half an avocado, chopped Half a cucumber, chopped 2 green onion, chopped Handful of walnuts 2 tbsp pumpkin seeds crumbled goats cheese,…

PALEO Power Bread

| By Samantha Gladish | For even the strongest willed athletes, warm bread hot out of the oven is hard to resist! I’ve been thinking of making a gluten free, dairy free version for a while now, but couldn’t find the right inspiration…until I landed on Dr. Frank Lipman’s Paleo bread recipe! This is the first time I’ve ever baked my own bread, and it was good!! Given the high fat from coconut oil, and high protein from 5 eggs, this bread is sure to satisfy your hunger! Spread some almond or cashew butter on it and you are good to go! Enjoy! Paleo Bread: If you’d like to make this bread more sweet, try…

GREEN SLIME Super Shake!

|By Big Jeff Pearce| GREEN SLIME:  An Anti-Oxidant Rich, Fibre-Packed, Cancer-Fighting, Super Shake!! What if I told you that you could get the majority of your daily veggie requirements from a single shake in the morning?  You’d probably be pretty interested, right?  Well, what if I told you that you could also get a whack of anti-oxidants, phyto-nutrients and fibre all at the same time?  I bet you would be super interested at that point.  Well, guess what:  You can get all that and all you need is a good blender, some veggies/fruits and about 10 minutes in the morning. Let’s get a few things straight first.  I am a man’s man; I eat a…

The STRONG Scoop: Creatine

|By Big Jeff Pearce| The first instance of sports supplements can be traced back as early as the 1940’s. While there have been many amazing products to hit the market over the years, the consumer has also been victim to more scams than you could shake a shaker cup at.  There are a lot of companies out there that don’t push proven products, they simply push the next big gimmick and jump on the bandwagon.  Here’s the thing you should know: no matter what fads come and go there will always be the tried, tested and true supplements on store shelves.  One of those supplements is Creatine. Okay, get ready.  I am about to drop…

GROUND & POUND CHILI

bowl of muscle building chili

Ingredients: 1 lb. ground beef 2 tsp extra virgin olive oil ½ cup onion, finely chopped 1 clove garlic, minced 2 cups red kidney beans 1 cup black beans 1 jalapeno, minced 1 tsp dried basil 1 tsp dried oregano 1/8 tsp cayenne pepper 4 oz. fat-free cheddar cheese, shredded ¼ cup green chili peppers, canned, drained Directions: Coat a large saucepan with cooking spray; place over medium heat. Add onions and garlic; sauté for about 2 minutes until soft. Add beans, ground beef chili peppers and jalapeno to pan and sauté for about 3 minutes. Add seasoning and simmer for about 5 minutes. Top with shredded cheddar cheese and serve. Nutritional Breakdown: Calories: 383…

AWESOME Avocado!

 Avocado Shrimp Salad Ingredients 1 Ripe Avocado 1 Cup of  Baby Shrimp ¼ Cup of Cherry Tomatoes ¼ Cup of Yellow Zucchini ¼ Cup of Cucumber ¼ Cup of Red Peppers ½ Cup Green Onions 1 small Jalapeño Pepper 1-2 tbsp of Rice Wine Vinegar 1 tbsp Olive Oil A little drizzle of honey Directions Cut avocado into two and remove pit. Chop all ingredients into small bite size pieces. Mix in with shrimp. Add sea salt, fresh ground black pepper, olive oil and rice wine vinegar and a drizzle of honey. Toss and pour over avocado.   Avocado Berry Salad   Ingredients 1 Ripe Avocado ½ Cup of Blueberries ½ Cup of Raspberries ½ Cup…

STRONG Recipes V

Power Berry Blast Shake   Ingredients: 25 grams vanilla whey protein 1 cup unsweetened almond milk 1 cup water ½ cup blueberries ½ cup Strawberries 1 tbsp all-natural almond butter Directions: Combine whey protein, milk, water, blueberries, strawberries and almond butter into a blender and blend for 45-60 seconds. Add ice (optional) and serve. Nutritional Breakdown (per serving): Calories: 394, Protein: 38 grams, Carbohydrates: 37 grams, Fat: 12 grams

STRONG Recipes IV

Lime Chili Cod with Garlic Spinach & Quinoa | Another Jen Van B. Creation | Lime Chili Cod Ingredients 2 pieces of 4-6oz fresh cod 1/2 – 1 tbsp lime juice 1-2 tbsp agave nectar 1 chopped fresh chili 1 tbsp dried chillies sea salt ground black pepper Directions Marinate cod with lime juice, agave nectar, fresh chili and. dried chillies . Add sea salt and ground pepper to taste (lighter on salt is better of course). Let marinate 2-3 hours in the fridge. Grill on BBQ or Bake in the oven. If you bake in the oven, first fry with a little coconut oil for 1 minute on each side to make crispy. Garlic Spinach Ingredients 1-2 cloves of…

STRONG Recipes III

Shepherds Pie Sundae | Another Jen Van B. Creation | Serves – 6 – 8 Individual Sundae’s  Minced Meat 1 1/2 lbs lean ground bison and lean ground turkey (Half of each) 1 Onion chopped 2 Cloves of garlic chopped 1 tbsp of Tamari 1 tbsp of fresh ground black pepper 1 tbsp of basil 1 tbsp of cayenne pepper or chili flakes 1 tbsp of your favorite hot sauce (if you like it spicy) Directions: Sauté onion and garlic for 2 minutes until brown. Add meat and spices and sauté until meat is no longer pink. Sweet Potato Topping  3 – 4 medium sized sweet potatoes 1 cup of organic Greek yogurt 2-3 fresh…

ADVANCED Nutrition: My BioSignature Experience

| By Nadine Shaban | Recently I had the opportunity to study under Charles Poliquin at his revolutionary Biosignature Modulation course. This was my second time attending the course, and I’ve decided to detail my personal experience throughout the 5-day event. Also, many people are on the fence about spot reduction. After reading my article, I will let you be the judge. The atmosphere was set. It was an early Wednesday morning. I walked into the Best Western Hotel in Toronto, Ontario and the room was set as if we were ready for a presidential debate. I was getting chills as the room quickly filled with people. I made sure to arrive early to get…

STRONG Recipes II

| A Jen Van B. Creation |   Salmon & Sweet Potato Fishcakes with Pineapple Salsa # Of Servings: 6 to 8 fishcakes Ingredients – Salmon & Sweet Potato Fishcakes 15oz of wild Pacific salmon 2-4 medium sweet potatoes 2-3 cloves of garlic (minced) 1/2 purple onion (chopped into small pieces) 1 green onion (raw – chopped) 3-5 sprigs of dill (chopped) Zest of half a lemon 2-3 tbsp of fresh lemon juice 2 tbsp of Ms. Dash 1-2tbsp of cayenne pepper 1 egg yolk Directions Bake salmon in the oven until cooked – I season with sea salt, lemon juice and fresh ground black pepper. Let cool. Bake sweet potatoes in oven until soft…

Antioxidants and MUSCLE Recovery

| By Coach Jeff Green | What are antioxidants? Antioxidants are substances that decrease free radical damage to our cells. What are free radicals you ask and why should you care? Free radicals are chemically charged atoms or molecule fragments with an excess of electrons. Why is that important? Free radicals release these electrons in an attempt to become more stable and this process can damage larger molecules. The most important free radical to athletes is ROS, or Reactive Oxygen Species.  They are responsible for destabilizing MUSCLE tissue. In short, they degrade muscle proteins  to the point that causes necrosis or cell death.  Antioxidants help prevent this from happening on a larger scale also known…

STRONG Recipes: Jen Van B.

| A Jenny Van Barneveld Creation | Goat Cheese and Spinach Omelet (Serves 1-2 people) Ingredients 2 eggs & 3 egg whites 1 1/2 cups of fresh spinach Half a small onion chopped Half tomato chopped 1/2 tbsp of fresh minced garlic Pinch of chili flakes Sea salt and pepper 1/2 cup of crumbled goat cheese Directions Mix all ingredients together in a bowl except  the cheese Heat 1 tbsp of organic butter until melted Pour egg/ingredients in pan When omelet begins to set crumble the cheese on top When cheese melts a little serve on a plate (flipped half- moon style) and cut in half (perfect to share) **Cook in a deeper pan, so…

How FIT Is Your Nutritionist?

There are so many “certified nutritionists” out there today but how many of them should actually be giving nutritional advice? In reality, it’s not that hard to get certified, but just because someone takes a weekend seminar or does an online course it doesn’t mean you should be listening to their advice on nutrition let alone paying them for it. Now don’t get me wrong, there are many really good nutritionists who can actually help you change your eating habits, get you in shape, and improve your health. However, before you sign up and pay someone to counsel you on nutrition, make sure you interview him or her first. First thing is, are they in…

WATER: Strong Athletes Need It!

Why Strong Athletes Need Water We all know how important water is for our basic survival. However, as athletes, water is simply vital if we want to achieve optimal performance. Here are 5 important reasons why you should never neglect the importance of water as an athlete: Athletic Performance As a strong athlete, this is the reason you are most concerned about, and for good reason. When you don’t drink enough water and start to dehydrate, your blood pressure decreases, which decreases your cardiac output, or the amount of blood your heart is able to pump from each ventricle. Believe me, you don’t want to experience this in the last few seconds of a race…

SUPERFOODS You Should Be Eating Now

Blueberries are rich in anti-oxidants and have all sorts of cancer-fighting properties. Research has also suggested that blueberries have anti-aging properties. They are especially great for fighting inflammation. If you’re an athlete, you have and will suffer from inflammation at some point. Use the power of good nutrition with foods like blueberries instead of relying too much on NSAIDS (i.e. Aspirin). Walnuts are a good source of the essential fatty acid ALA (alpha linolenic acid) and are also a good source of anti-oxidants. They are a great snack option to provide long-term sustained energy. It’s a good idea to rotate walnuts in your diet with other healthy nuts like almonds and macadamia nuts. As you…

PHAT Fats You Should Be Eating

Forget everything you think you know about fat for a minute, which is probably just the myth that all fats are bad and eating them will make you fat. Well I can’t argue with the fact that eating too much of the wrong fat can be bad for you and can make you fat, that’s just a fact. The fats you want to avoid as much as possible, if not all together are trans fats and processed saturated fats. Common examples of foods that are loaded with trans fats include deep fried fast food, doughnuts, pastries and crackers. You also want to avoid as much processed saturated fat as possible such as palm oil, sour…

5 Strategies for Eating Clean & Feeling GREAT

First, let’s get something straight – clean eating is a lifestyle, not a diet. Despite the messages you’re receiving from countless diet articles and videos out here, the simple truth is that diets just don’t work in the long run. As soon as you adapt the mindset “I’m on a diet,” you’re basically inviting the inevitable ups and downs of your weight and your emotions. So scrap the diet mentality for good. It’s time you adapted a new, mature, sustainable way of thinking about your relationship with food. Clean eating is about cutting out junky, processed foods and instead eating whole, natural foods that fuel your body, giving you energy and stamina. As Charles Poliquin…