Editor’s note: Article by Guest blogger Mandi Gelsen, ISSA Certified Personal Trainer
The TRUTH on the Health Benefits of Red Wine—or Lack There of:
“One Glass of Red Wine is Equivalent to an Hour in the Gym”
“Is Red Wine Actually Good for You”
“4 Health Benefits of Red Wine”
Yes, my friends. You know you’ve seen those posts casually embedded in your Facebook newsfeeds more often than not. Your wine-o friends or acquaintances will desperately find any way possible to take the easy way out of “being healthy.” After all, I would know, I love wine. However, if that first headline is true and one glass of wine is equivalent to an hour in the gym…then why don’t I have a six pack by now? Most people are probably wondering that, actually.
The answer is simple. Those titles up there…they’re false. I KNOW, I KNOW. I’m sorry to be the downer in this situation. I love wine so much that if I didn’t have a full-time job that I love and a family on the east coast, I would literally move to Napa or Sonoma…or Italy…or wherever the wine was.
So let’s break it down real quick. What about wine isn’t actually GOOD for you? Let’s review the nutrition facts. (1) a serving of red wine is equivalent to 5 fl oz. There’s about 125 calories in (1) serving. No protein, about 4 grams of carbs (give or take), no fat, pretty low on the sugar spectrum, and no additional “beneficial” nutrients. Ever heard of “empty calories”…unfortunately that applies in this situation. Red wine does not actually provide the body with anything useful. Just look at the nutrition facts on any bottle. Most will read the same or similar.
So just drink more wine right? Well, no, not really. To fully get the benefits of the antioxidant resveratrol, you would need to supplement with it to get a higher, more concentrated dose.
Now that we’ve cracked that shell of a rumor that started many years ago, let’s just touch on how this rumor even came to be. It’s quite entertaining, really.
A hypothesis created a while back stated that since the French drink so much wine, it had to be directly correlated to their lower rates of cardiovascular disease, regardless of the fact that much of the food in France is high in fat. Sadly, there’s no scientific evidence to provide proof of such a hypothesis.
At the end of the day, the people who have the dream physiques we all lust after are not spending their days sipping on vino (but wouldn’t it be SO COOL if they were?). They’re exercising and eating in moderation. The tried and tested way for effective weight and fat loss.
But, best believe, if a wine is created that can substitute one hour in the gym…sign me up!
Recipe serves 1 person.
Recipe is for 2 servings, so eat one half and save the rest for later!
Drinking my first coffee while baking my oat cake and enjoying the beautiful smells from the oven – priceless!
When I came up with this recipe, I tried to make it with regular oats and ultra-fine oats. In my opinion, better taste and texture are given by ultra fine oats to this oatmeal cake, but you can go with regular ones too, it will also be great!
The great thing about oatmeal cakes is that they can be combined with many different foods and adapted to your own taste. I tried to come up with something that most people would like, but you are welcome to change or add another ingredient.
So, in addition to oatmeal, you will need whey protein powder for this recipe, peanut butter powder or natural peanut butter, chia seeds, cacao nibs and soy milk. For the topping I used banana, pancake syrup, cacao nibs and shredded coco.
Once you have all ingredients, it’s time for some baking!
First, preheat the oven to 375F, then start making cake. Mix together all of the ingredients for the cake, spray the pan with oil, and pour the texture in it. Bake for 8 to 10 minutes.
In the meantime, slice the banana into thick slices, add them on the top of the cake together with cacao chips and coco, and return to the oven. When it’s completely done, allow it to cool down for a couple of minutes. Cover with Walden farms pancake syrup and enjoy!
If you want to upgrade this recipe, try with some cinnamon or pumpkin spice, it would be so delicious.
Have you already tried this recipe? I love to hear from you guys, so please rate this recipe in the comments below or send me your feedback by email.
If you are looking for more of these healthy breakfast recipes, download the Fitmencook app on your Apple or Android phone and find a lot of inspiration every day!
Epic Bodybuilding Meal Prep (Gran Prep de Comidas para Culturistas)
Muscle Muffin! This is better than McDonald’s and #uoeno! Start your morning off right and take 15-minutes to cook yourself breakfast. MAKE TIME. Boom.
TIP: use your #mealprep ingredients to make #breakfast.
Surf and Turf Muscle Kabobs! Swordfish steak & flank steak with cherry tomatoes and yellow bell peppers, with a spinach & cucumber salad with sesame vinaigrette.
For this swordfish steak recipe, you’ll need just 5 ingredients! Swordfish steak, lean flank steak, bell peppers, cherry tomatoes, and your choice of greens for salad.
Quick, easy and delicious!
Start by getting one swordfish steak and one lean flank steak. This should be enough fish, but you can also get more if you want to prepare a larger amount of food for the whole family or if you’re expecting guests.
When I prepare a swordfish, I like to add an aromatic taste, so I also use ginger, garlic and cumin. To get started, cut the fish into pieces. You can season to taste, but keep it simple. If you want to follow my recipe, add ginger, garlic, cumin, pepper and red pepper.
Then cut yellow bell pepper into pieces and make the kabobs.
Spray a skillet with coconut oil or olive oil. Place the kabobs and cook them on both sides so that they are equally well cooked.
Make sure the swordfish steak is cooked all the way. Now you’re ready to enjoy a tasty grilled fish meal!
Remove the kabobs from the grill, serve on a plate, and voila you have a delicious meal, rich in protein!
Amaze your friends with this unusual finger food with a specific taste that is pleasing to everyone, especially if they love fish.
I tried this specialty a couple of years ago, and I have made it many times since then because I adore that it is so light and tasty and fits into my diet plan.
If you want others to try this amazing recipe with grilled swordfish then share this recipe with friends and family, fit foodies!
Have a good day!
Egg baked avocado, egg whites, skillet grilled red potatoes. Boom.
Sweet & Spicy chicken kabob with rainbow quinoa. Meal in 15-minutes.
You will enjoy this delicious kabob recipe with very nutritious quinoa. Quinoa is very high in protein and rich in fiber, much larger than most grains. It is also gluten-free and perfect if you are gluten intolerant.
During summer, we all love light food, salads or finger food. With, of course, light fruit juices or cocktails. Chicken kabobs are a great summer dinner option. This version is a combination of chicken breasts, bell peppers, onions, mustard and seasonings. Simple and easy to make, you will love it!
My favorite vegetables for grilling are red bell peppers, red onions and sometimes I add zucchini.
Cut chicken into pieces and set the oven to broil temperature. They can be prepped in an instant pot instead. Rub mustard on chicken pieces and season with our choice of seasonings.
Now cut bell peppers and onions. Then assemble the kabob with prepared chicken and veggies.
Spray a skillet with olive oil and place on medium-high heat. Place the assembled kabobs in the skillet. Rotate chicken until all sides are seared.
Place the kabobs on a baking sheet and bake in the oven. Bake chicken for about 4-6 minutes. Be careful and do not overcook them or burn them.
Serve them on a wooden plate and garnish. If you are fun of different sauces, you can make several types of light summer sauces and serve them with kebabs.
Grilled chicken kabobs are one of my best grilling options, and they never fail. I love to make them when my friends coming for a summer dinner party, planned at the last minute.
Don’t forget to share with us how it went for you. Once you try it, you will fall in love! Comment below if you have your special grill or greek chicken kabobs recipe.
Have a good day, fit foodies!
While this year might not be the best time to hit the gym, you can still and exercise and work out in the comfort of your own home. Do you know what goes well after a good workout? A good protein-packed meal! Grab your whey protein, and it’s time to make some protein banana split!
Usually, the typical banana split consists of a banana split in half, three scoops of ice cream in any flavor, topped with nuts, chocolate or strawberry syrup, and cherries. The only thing about classic banana splits is that they are high in sugar content if consumed regularly. On the other hand, this protein-packed version of the banana split will definitely fill you up after a good workout.
For the ingredients, you’ll need one medium banana, non-fat Greek yogurt, strawberries, blueberries, and granola. Greek yogurt is yogurt strained to remove most of its whey, resulting in a thicker consistency, which makes it the perfect substitute for ice cream. You can also add dark chocolate chips according to your preference.
Start by cutting your banana in half lengthwise. Then if you want to slice up your strawberries and blueberries, you can slice them according to your preference. It’s also fine not to slice them up and eat them as they are. Place your banana on a rectangular plate, then add in your non-fat Greek yogurt. Throw in your fruits in the banana split, and sprinkle your granola as well. Voila! You just made a protein-packed banana split.
You can pair this up with a whey protein isolate of your choice. This recipe sure is a filling and muscle-building one because of its proteins, which makes it the perfect post-workout meal. You can also use this recipe as a low-carb breakfast to start your day right.
If you liked this recipe, comment down below if you’d want us to make more post-workout recipes in the future.
This delicious meal that features a tasty black bean recipe can be made even easier with the use of an instant pot or slow cooker. You will cut your prep time down if you make the beans beforehand, and they can easily be portioned out and frozen for weekly (or monthly) lunch and dinner plans. With brussel sprouts and tender scallops, this recipe is perfect for those after gym meals where you need to replenish your energy and protein without sacrificing your health goals.
Tasty black bean recipes can sometimes be hard to find but look no further. The secret is using pico de gallo, some cumin, and garlic to season it into a delightful mix. You can use dried black beans if you want to make black beans from scratch, but canned beans work too. However, dried beans may be cheaper in the long run if this is something you foresee making large amounts of at a time.
For sea scallops, make sure they are dry, firm, and smell like the sea. If they are shiny or wet, they are often old, and if they have a fishy smell, are way past their prime and you should skip. Make sure you don’t overcook the scallops when a quick sear will do. Scallops will shrink and be tough if you cook them for too long.
Depending on how you like them, you can steam or roast the brussel sprouts until they are tender and nutty. As a leafy green, brussel sprouts (which look like tiny cabbages) are an excellent source of fiber, vitamins, and minerals. With these and beans at your side, it is very easy to switch up the scallops with another protein source such as beef, chicken, or fish.
If you enjoyed this black bean recipe with brussel sprouts and seared scallops for weeknight dinners or pre-made lunches, please drop me a comment or send me a message. Would love to hear from you!
I’m gonna show you a really easy way to make protein peanut butter, using just two simple ingredients. You will fall in love with this recipe the first time you taste it.
The first ingredient is simple, you’re gonna need the leanest isolate whey protein that you can find in the store. The whey protein should be with vanilla flavor, zero grams of carbs, sugar and fats.
The second, most important ingredient for this recipe is powdered peanut butter. I love to use different kinds of peanut butter, but for today’s recipe, I’m gonna use PB2.
Let’s get started with the prep. Take a kitchen scale and measure 90g of powdered peanut butter into a bowl. Then measure 1 scoop of protein powder into a plastic cup and mix with 4oz water.
Slowly begin to add powder and liquid protein to a jar and continuously mix. If it’s to your liking, add cinnamon or cocoa to the powder BEFORE adding liquid protein and mix well with the peanut powder.
In the end, add one scoop of organic honey into the jar with mixed protein peanut butter. Stir well, and your Honey Cinnamon & Chocolate Protein Peanut Butter is ready for use.
Creamy peanut butter spread on bread, toast, or protein bars and eat. You can also add it to oatmeal, your favorite salad, as a topping for different dishes, or eat it with whatever you like.
This jar has a total of 549 calories and as much as 59 grams of protein. It’s a great source of protein, especially when you are trying to get more protein in your diet or after training.
If you focus on a healthy diet rich in protein, you are at the right place. On my site fitmencook.com, you can explore many different recipes that are to your liking, and are prepared quickly and easily.
Here are 3 of the powerful and healthy meals you can eat next week!
One of the most important lessons I have learned while adhering to a healthy lifestyle and diet is the importance of preparation. Meal prep can be a very helpful tool, in addition to saving time, you can better manage your portion sizes and macronutrients. Pick one day to do your healthy meal prepping, it can be a Sunday night or another day that suits you the most. Plan and prepare meals and snacks in advance.
You can prepare any food that is well kept in storage and has a delicious taste after a few days in the refrigerator. Cooked meat or grilled meat, brown rice, quinoa or potatoes, roasted or raw vegetables or other food that is a good basis for recipes for preparing meals.
I’m sharing with you 3 meal prep ideas which I made one week for myself.
The first meal is tempeh with brown rice and black quinoa, which I paired with fresh veggies, cucumber and red bell pepper slices. Cook the tempeh in a skillet with olive oil, garlic, cumin and Bragg’s Liquid Aminos. Also, cook brown rice and black quinoa, and chop veggies into slices. Arrange in a bowl and the first meal is ready.
The next recipe is with chicken, sweet potatoes and eggplant. Prepare meat as well as eggplant in a skillet, and bake sweet potatoes in the oven.
The last meal prep recipe is rainbow trout with asparagus and mushrooms. Season the rainbow trout and bake in the oven for 10 minutes, and grill the veggies in the skillet.
Ta-da! 3 very simple healthy meals, from just a few ingredients, which are prepared quickly and very easily.
Write to me in the comments below how you liked the ideas and if this was helpful to you.
I am starting off the day with an egg white, asparagus and brown rice & quinoa frittata, with half pink grapefruit and ISO protein shake. This is a simple breakfast you can make while you get ready for the day. Boom.
For those days when you crave something sweet and don’t want to deviate from your fitness goals, these granola and dark chocolate-covered blackberries are the perfect healthy alternative to sweets. In addition to satisfying the need for sweets, it will give you energy during the day, or between meals.
Only three ingredients are needed for this recipe. These are cacao semi-sweet chips, blackberries, and granola. It is made very quickly, easily, and interestingly. The only thing is that you will have to wait at least three hours to try them. If you endure.
The first step is to melt the dark chocolate chips. Be careful to not boil chocolate. Remove the chocolate from the heat, and pour the granola into another bowl.
Stick a blackberry on a wooden stick or if you don’t have one use a fork for this process. Then dip the blackberries in melted chocolate and then in a bowl with granola. Cover the whole blackberry with chocolate and granola, and set aside. Repeat the process with each blackberry.
Place the blackberries on a plastic container or wax sheet and refrigerate. It takes a minimum of 3 hours for the ingredients to come together and harden. After that, they are ready to eat.
Every piece contains 59 calories, so you can fit them into your diet menu in a way that suits you. It also has only 3 grams of carbs and 3 grams of fat.
If you liked this recipe, be sure to try it and let me know your impressions. Leave a comment below or write to me. I love to hear from you guys!
For more sweet recipes, which you can eat without remorse, download the Fitman app. Get access to these healthy dark chocolate recipes and many other recipes easily and quickly in just a few taps on your Apple or Android phone.
Move on over Paula Dean, there’s a new bad boy in town and he’s not pulling any punches when it comes to breaking out the healthy but delicious versions of your favorite southern comfort food. Southern fried green tomatoes are a staple in the lower half of our country, where a crispy crust encases juicy, meaty, and tangy green tomatoes.
Often the result of having a late bumper crop of this popular vegetable, if you find that you have a bunch of late-season unripe tomatoes that won’t make it through the first frost, this is the recipe you can wow guests with at your next dinner party. Not only does it reduce food waste, but I’m also very excited to show you all a version that keeps special diets such as keto, paleo, and gluten-free.
Before we dive in, here is some advice on making the best fried green tomatoes recipe. Make sure you choose firm green tomatoes since if they’re soft, it more than likely means they have started to go bad. Choose a large shallow bowl so that it’s easy to toss the tomatoes in the breading and make sure you lay them out on some paper towels after you fry them so they stay crispy and don’t become too soggy with grease. With these tips in mind, let’s dive in!
Instead of bread crumbs or corn meal, Almond flour is a versatile gluten-free and grain-free breading that gives just the right amount of crisp we’re looking for. While you can mix any seasoning of your choice into the flour, in this recipe I used garlic powder, sea salt, cumin, and ground black pepper. Feel free to add smoked paprika, cayenne pepper, onion powder, Cajun or Italian seasonings. Even parmesan cheese would be a welcome addition to the breading. While you can pan fry them until they’re crispy, you can also throw them into the air fryer if you’re trying to watch your calorie intake.
If you’re looking for what to serve with fried green tomatoes, they are fantastic as a side dish to cubed steak, kebabs, stew and gumbo, roasted chicken, some sauteed shrimp, or other fish and seafood. In fact, they even do well as a stand-alone entree. If you want something to give it an extra kick, pairing it with a tasty dipping sauce like a spicy remoulade or cool tangy Greek tzatziki could be just the thing you’re looking for. If you have any leftovers, you can make fried green tomato sandwiches too.
I hope you enjoyed my southern fried green tomatoes recipe without cornmeal recipe and would love to hear from you. Drop a comment below to tell me how you liked it!
Bison flank, strawberry, blueberry, goat cheese, and mache rosette salad. Delicious, light yet lean & mean – always a winning combo.
Remember lean bison flank is a very good protein to incorporate into your diet. Generally lower in calories & fat than beef and even chicken, high in protein, and packed with omega-3 and iron, making it a great choice! Especially for women.
Season bison with garlic, paprika, and cayenne pepper. Spray the skillet with olive oil and place the bison. Since it is so lean, I used a small amount of spray olive oil so it would not stick. Cook the bison in a skillet for 8 to 10 minutes or until the desired doneness.
For the salad, you’ll need some mache rosettes, strawberries, blueberries, and goat cheese crumble. Assemble the salad in a medium bowl or plate, putting first mache rosettes, cooked bison, and other ingredients. Add a pinch of sea salt and pepper to taste.
This combination of veggies and fruits with creamy goat cheese and any source of proteins is definitely one of the best pairings for a delicious and light spring and summer salad.
I often choose mache rosettes as one of the ingredients in my mixed salads, because of their benefits. One of them is the fact that it contains 30% more iron than spinach. Mache is also called Corn salad, lambs lettuce, and Nut lettuce, and you can find it in almost all bigger markets and whole food markets.
Also, you can adapt this recipe to your tastes, and remove, add or replace some ingredients. Instead of mache rosettes, you can add baby spinach, or you can mix both in this recipe. I believe that with this salad mozzarella cheese would be an excellent choice too. Experiment, try different combinations and find what you like best, but be sure to try this combination first.
And of course, write below in the comments how you liked the salad, and if you changed it, what you recommend us to try.
Perfect way to reward the body after a grueling workout
Hey guys, welcome back to the fit men cook kitchen! Today’s recipe is really special, we are making a delicious shrimp salad.
This is a very easy and tasty salad recipe. The hardest thing for you is to determine which type of protein you want to eat. You can add chicken if you’re more chicken salad type, or you can add cooked shrimp.
There’s also a vegan option for you guys. You can easily swap out the chicken or shrimps and substitute in some roasted tempeh, tofu or roasted cauliflower.
I love chicken, but for this recipe I personally prefer shrimps. If you can’t find fresh shrimps in your store, use frozen shrimps, it’s okay. In the case you buy shrimps with shells on them, it’s very easy to remove them. Pull the main part off and remove the tail of the shell.
This shrimp salad recipe is a mix of shrimps, mache rosettes or mixed greens, avocado and popcorn. Great combo full of protein.
You will need 6oz of shrimps. Prepare them in boiling water, in an air fryer or whichever way you like the most.
Use a bowl to mix other ingredients, and toss the shrimps on the top. Garnish with some fresh herbs or how you like the most, and enjoy your meal.
This easy shrimp meal is a great recipe that should be part of every recipe book.
Low-carb Tip: Instead of using croutons on your salad, use air-popped popcorn! It has similar nutritional benefits to brown rice and will actually help you feel full. Two brands to consider using are Skinny Pop and Fit Pop.
Comment or message me how it went for you! Your messages overwhelm me and make me work harder on my kitchen to provide you healthier versions of your favorite dishes as you journey towards your weight loss and fitness goals!
Here is one of my favorite snack foods: Banana, nut butter & granola. It is only 218 calories and makes a good pre-workout snack with a Labrada ISO LeanPro protein shake. And, this is definitely something your children will love! Boom.
Breakfast for Dinner & Postworkout: Brown rice farina & egg whites mixed with greens topped with pico de gallo, 2 eggs cooked in bell peppers. Boom.
Easy, delicious meal you can prep for the week or make for dinner. I added black beans as my source of carbs, which is entirely optional.
I freeze the meals and defrost them in the refrigerator the night before I am going to eat them. ALWAYS adjust portions to meet YOUR macros and calories.
This is a great snack meal. Use a knife and fork to eat. Boom.