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The Biology of Fat Loss Mechanics – Part 3

By Roland Pankewich Read Part 1 HERE Read Part 2 HERE So far we have outlined some basic principles that ...

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Estrogen: Hormone From Hell Or Essential For Health?

Mention the term ‘steroid hormone’ to most beginner bodybuilders and they may assume you are talking about the most coveted ...

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Taurine: Overlooked and Undervalued

This inexpensive amino brings with it increased testosterone production & recovery making it a valuable adtiion to your supplement stack. ...

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Interview Q&A Series with Ben: Tips for Maximal Recovery

Question: “We all know that it’s essential for anyone who trains hard to recover sufficiently to continuously improve their performance and physique.  What ...

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Cinnamon: The Surprising Spicy Advantage Sitting on your Shelf

Cinnamon, one of the most undervalued, underestimated, and under-appreciated supplements around. When taken at effective doses, it packs a very ...

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exhausted athlete

Overtraining? Signs You May Need to Take a Rest Day

When is rest for the wicked but a necessity for gains? We let the science do the talking...

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(Beer) Can Chicken

Note: Using a half can of beer for this dish makes for a nice, moist chicken which can be eaten plain, ...

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Mediterranean Stuffed Burgers

4-8 Servings Ingredients: 4 lbs ground meat (Choose from chicken, turkey, beef, lamb, bison, or a combination!) 2 eggs 4 ...

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Rib Dry Rub

Ingredients: 1 tablespoon cumin 1 tablespoon paprika 1 tablespoon granulated garlic 1 tablespoon granulated onion 1 tablespoon chilli powder 1 ...

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Protein Buster Shake

1 scoop vanilla protein  sliced Pineapple 1 Banana 1 cup spinach 1 tsp fish oil sliced Papaya Water

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Caprese Chicken Salad

Servings: 2   Ingredients: 1 lb boneless, skinless chicken breast, filleted or pounded thin ¼ c pesto sauce ½ Tb ...

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Garlicky Green Beans & Mushrooms

4-8 Servings depending on macro requirement Ingredients: 2 lb green beans 1-2 cups mushrooms, sliced 2 Tb coconut or mct ...

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Steak & Potato Soup (slow cooker)

Servings: 9 (1 1/2 cups each)

Prep Time: 20 mins

Cook Time: 8 hours, 30 mins (in slow cooker)

INGREDIENTS

  • 1lb boneless round beef steak
  • 1lb small red potatoes, cut into 1/4-inch slices (4 cups)
  • 2 medium celery stalks, chopped (1 cup)
  • 2 medium carrots, chopped (1 cup)
  • 1 medium onion, chopped (1/2 cup)
  • 2 cloves garlic, finely chopped
  • 1 tbsp beef boullion granules
  • 1/2 tsp pepper
  • 4 cans (1/4oz each) beef broth
  • 1 jar (6oz) sliced mushrooms
  • 1/2 cup water
  • 1/2 cup all-purpose (gluten-free preferably) flour

DIRECTIONS

  • cut beef into 1×1/4-inch pieces.  In a 5-quart slow cooker mix beef and remaining ingredients except the water and flour.
  • cover and cook on low heat setting for 8 to 9 hours
  • mix water and flour in small bowl, gradually stir into soup until blended.  Increase heat setting to high.  Cover, cook for around 30 mins or until slightly thickened.

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Calories (per serving): 150 / Protein: 15g / Carbs: 18g / Fat: 2.5g