Muscle Building Bacon Sandwich

For this post I have a high-protein version of the classic Bacon Butty. The unhealthy options of butter and mayonnaise have been replaced with garlic, and salsa, which also makes this a great healthy alternative to the original. A Columbian University study completed, showed that the nitrates in bacon could cause bronchitis and emphysema, but you can buy nitrate-free rashers, so have a chat with your butcher. 

So, onto the ingredients........You'll need;

- 2 slices of wholegrain bread
- 1 clove of garlic (halved)
- 1 tbsp of salsa
- 4 rashers of back bacon
- 2 sun-dried tomatoes
- Spinach leaves 


How to make.....

1) Switch the grill to a medium heat, and trim the fat from the outer edge of the bacon rashers. Doing this can reduce the fat content of the bacon by 50%.

2) Stick the bacon under the grill and lightly toast the bread. Once the toast is done, rub the filling-facing side with the garlic clove (halved).

3) When the bacon is cooked, leave it to rest for a minute, between two pieces of kitchen roll. This will soak up the remaining excess fat.

4) Spread the salsa on each slice of toast, and add the bacon and spinach leaves.

5) And, one last thing..........Eat, enjoy, and watch the muscle grow.....

Food For Muscle!

Next time you're out shopping, make sure to get your cupboards filled with these power foods!

SEA BASS - One fillet of phosphorus-rich sea bass contains 25% of your RDA. Research completed by The Journal of Clinical Investigation, showed that it produced nucleotide ATP, which reduces lactic acid build-up in muscles.


PINEAPPLE - Pineapple contains bromelain which breaks down protein. Research has proven that bromelain is as effective as iburofen for combating DOMS. 


MACKEREL - The Journal of Atherosclerosis Research found that mackerel slashes blood pressure due to potent anti-inflammatories, which also reduce post-workout muscle aches.

Worlds Healthiest Food & Drinks

In this post I've got a number of different food and drink items which can help protect your body in many different ways, including keeping your eyes healthy, protecting yourself from skin cancer, reducing cholesterol and your risk of heart attacks, plus more. 

We'll start with the food items I've looked into, and first the huge benefits of eating KIDNEY BEANS. These beans not only help with muscle-building, but can also ensure you keep your EYESIGHT in tip-top condition. This is due to their high levels of fatty acid DHA which is essential for eye health. Studies from Harvard Medical School found that, consuming high levels of it can mean a 43% lower risk of macular degeneration. 
And still on kidney beans.....Studies have shown that eating regularly, they can reduce your risk of BOWEL CANCER by 33%. A chilli a couple of times a week should be enough to get the benefits.

Guard yourself against PROSTATE CANCER by eating TOMATOES, which are rich in cancer-beating lycopene. Added in a simple salad everyday is the best way to get your regular intake. 

Now, we all know that fruit has its benefits, but which are the best, which should you pick next time you're out shopping......Here's a couple to look out for and bring home........firstly FIGS. One of these a day can reduce your risk of developing CANCER and DIABETES. Plus they're high in CALCIUM to help keep bones strong. 
The other fruit to go for is DRIED APRICOTS. Not only do they fend off AGEING, and keep teeth and bones healthy, but they can protect against CANCER too!! Loads of benefits to make this fruit a must-have everyday. Add a few to your cereal in a morning.

That's it for the foods for this post, so on we go with the couple of drinks essential for a healthy lifestyle, plus the benefits they can bring to your body....

Drinking 3 cups of COFFEE a day is said to reduce your risk of SKIN CANCER by up to 20%. But don't drink more than that, just stick to 3 cups, and make sure you get enough water on-board each day. Also, when having your first coffee of a morning, wait 30 minutes after your breakfast. Caffeine interferes with your body's ability to absorb IRON and can decrease the amount you intake by a massive 73%.

And back onto your EYESIGHT, and, according to the Journal of Neuroscience, a glass of ORANGE JUICE per day improves and preserves eyesight. Also high in vitamin C for healthy bones. Enjoy a 200 ml glass each morning with your breakfast.

If you're dehydrated during exercise you can drop 30% in STRENGTH. If you want to start seeing the benefits, start drinking 500 ml of WATER per 30 minutes of exercise say Alabama A and M and Auburn Universities. 

For now that's all I have on the healthy food and drinks. I hope you enjoyed reading and learnt something new to help you. Please share my posts where you can, and keep checking back for more. Thank you for visiting.

Food For Thought

In this post I have put together a couple of bits of health information on foods, including the perfect lunchtime sandwich which can help fight against cancer, build muscle, boost energy levels and more. 

Nutrition-Packed Sandwich

If you're looking for a nutrition-packed, protein-filled sandwich, to help build muscle then I have the perfect ingredients for you to succeed. As well as helping build muscle due to its high protein content, the ingredients can help fight cancer, fortify bones and boost energy levels.

So, the ingredients, and their benefits....

Rye Bread - Fight Cancer - Rye grains contain molecules with a large water-binding capacity, which swells in your stomach, so you're fuller for longer. Rye is also low GI for sustained energy.

Rye Bread

According to studies, choosing breads with more than 51% whole grains, can reduce your risk of cancer, heart disease and diabetes. 

Pastrami - Build Muscle - High in sodium nitrate which aids muscle recovery. This is done by relaxing arteries so more blood and oxygen can flow through. A few slices of pastrami contains 15g of protein and less than 2g of fat.

Sauerkraut - Boosts Energy Levels - This fermented cabbage is packed with disease-fighting nutrients. It also aids digestion by increasing the good bacteria in your stomach.

Swiss Cheese - Fortifying Bones - Contains 30% of your Recommended Daily Allowance (RDA) of calcium. It is also rich in tryptophon which is said to help you reach a deep sleep. The high protein content is also great for improving muscle strength.

As well as having essential health benefits, it's also a delicious light-lunch, easy to make, and easily transported to work, gym, football, or absolutely anywhere, so no excuses, why not try it out?

3 Incentives To Lose Weight and Gain Years

Despite the vast amounts of advice in the world, most of us continue to put our lives in danger through unhealthy eating and lack of physical exercise! So why do we make ourselves so unhealthy and continue to ignore the advice of the so-called 'experts'!

Now's the time to start paying attention, do something about your health, and even add years to your life! No excuses! Below, I've listed a couple of tips to get you started.....

1. Studies from the Journal of American College of Cardiology shows that if your body mass index(BMI) is between 25-30, you’re more likely to suffer your first heart attack 3 and a half years earlier!

Now you know, go do something about it!

2. Men over 25 years of age, who cut their calorie intake by at least 15%, or 300 calories, increased their average life expectancy by a huge 4.5 years. This information is sourced by St Louis University.

3. And finally, the Journal of Clinical Endocrinology and Metabolism say that losing 13.5kg, if your overweight, can raise your testosterone to the level of a man 10 years younger!

Surely that's reason enough to lose that unwanted gut!!

So there it is, just a couple of tips to give you the push you need to lose weight, and even gain years on your life! Please check my other blog posts on healthy eating, beating cancers, lowering cholesterol and much more. Thank you for reading my post.

Gain Extra Muscle and Strength

Gain Extra Muscle and Strength

This short Blog post will give you some great advice on foods and drinks to help gain that extra muscle and strength. Also please keep a look out for future Blog posts on health and fitness advice coming up in the next days and weeks. I used to Blog from http://exerciseandhealth-harvey1234j.blogspot.co.uk/ but after a year or so out, I am back at this new address. 

Now onto the Blog post, enjoy......

Watermelon makes you stronger.....

Recent studies have shown that an amino acid found in watermelon has the potential to boost the amount of weight you can handle and add more reps to your workouts. The acid, known as Citrulline malate, buffers muscle fatigue if you consume it daily.

Protein Shakes add years on your life..... 

Now there's even more reason to enjoy your protein shakes before and after workouts, and as mid-day snacks.

Scientific studies have shown that consuming amino acids, the building blocks of protein, can increase your lifespan by up to 12%. The amino acids digested when you drink one protein shake a day increase activation of the mitochondria in cells, which in turn, slow down the ageing process.

Muscle-Building Tip.....

Studies carried out at the University of Wisconsin, found you lift faster in the evening, which increases muscle growth overnight, so keep your workouts for later in the day, and enjoy some light jogging or walking in the mornings.

Also, 20 minutes after your workout enjoy a bowl of Shreddies. Research from the university of Texas showed them to cause a 17% boost in the muscle-building process.

Build an impressive chest by doing crossover cables. This exercise will also keep your shoulders and rotator cuffs free from injury, and works your abs. 3 in 1, perfect.

And that's about it for now, with just a couple of quick tips about muscle building and foods. I hope you enjoy and please check my other blog posts, and look out for the ones to come, thanks again.