This is a fabulous appetizer, however, it can be a full-on meal as well. The holiday season is here and this the perfect dish to take to a potluck or serve guests as snack with cocktails. It’s fresh, refreshing, alkaline and it’s delicious too! What could be better than that?

Cold Gazpacho Soup

Gazpacho is a cold Spanish tomato based raw vegetable soup, originating in the southern region of Andalucia. Gazpacho is widely consumed throughout Spain. The word gazpacho is believed to come from the word "caspa", meaning "residue" or "fragments", an allusion to the small pieces of bread and vegetables in the original gazpacho soup.

Sports Performance Anxiety

Performance anxiety consists of psychological and physical symptoms brought about by a sense of apprehension of a perceived threat. This state can differ according to the situation and the individual. It could be related to public speaking, a musical performance, acting on stage or asking your boss for a raise, but in this article I’ll confine my topic specifically to athletics and sports performance prior to or during in actual competition.

PSN No. 7: Exercise

This is one of my favorite topics, pastimes and hobbies, but of course I say that pretty much about everything I do and talk about. "Exercise is not an option." That for sure is one of my favorite quotes. Exercise is a state of mind and a consciousness. Like health and nutrition they’re all connected. They’re dependent on each other.

PSN No. 6: Nutrition

Nutrition comes after “Sports” but never underestimate its power. Its potency goes way beyond what most people can even comprehend. Nutrition is what every living thing requires to sustain itself, to sustain its life and to enhance its tolerance to any form of stress.

Protein Butter Balls

These are a real hit over the holidays and don’t take any time to make. This is a very healthful sweet snack treat. You can make the balls bigger or smaller and you can add whatever you like to them. I doubled the recipe.

Black Bean Brownies

Here’s the scoop on these little black beans. They’re loaded with a rare combination of both protein and fiber. Per 100 grams of beans you’ll get 21 grams protein, 16 grams fiber, 63 grams carbohydrates and a whopping 1500 grams of potassium. Black beans are very in low in fat and sodium.


Periodization is a training system that changes workouts at regular intervals of time. The concept originated from the former Eastern Bloc countries of the Soviet Union and East Germany and was developed to assist world class athletes succeed in competition. Today periodization is recognized as an integral component of exercise training for all fitness athletes.

Kale Caesar Salad With A Twist

Here’s a great way to get green into your diet! Even the fussiest eater will love this salad. The dressing is rich and savory and atop of the the curly kale it’s a match made in heaven.

Papaya Seed Dressing

Summer is coming and Fresh papaya is really refreshing. You can eat on its own, add to salads or make dressing to serve on salad or proteins or make a delicious salsa. It’s a very versatile fruit.

Time Restricted Feeding

Virtually every living organism on the planet has an internal biological clock that helps them anticipate time. New research now indicates that these internal circadian clocks that respond to light also respond and are affected by the consumption of food. These clocks are located not only in the brain, but throughout all the organ systems of the body.

PSN No.5: Muscle: The Health Engine

Muscle is the health engine of the body. It’s what drives the train along the tracks; it’s what pulls the entire line and leads the body forward. There’s no motion, no movement and no action without muscles contracting as one, and that takes energy. Muscle is all about energy. It’s also about health. Skeletal muscle needs to serviced, looked after, nourished and rested. It cannot be neglected or it will atrophy and die.

PSN No.4: Optimum Health

Well simply put, you can’t achieve something that you don’t understand, believe in or even know exists. So what is Optimum health? That’s the first question we should ask. What is this thing called Health?

Turkish Delight

The year is 1982 and I’m cruising through the streets of Istanbul on foot. What a place! Istanbul, once known as Constantinople, straddles Europe and Asia across the Bosphorus Strait between the Sea of Marmara and the Black Sea. Its current population is 14 million (2017). A sign ahead catches my eye. It’s written in English and says, “Tourists welcome food and drink.”

PSN No.3: The Science

The science of sports nutrition is a derivative of scientific investigation, including various studies and clinical work performed by researchers and scientists at universities and research centers around the world.

PSN No.2: The Art

Sports nutrition is an art. This relates to how you apply the science. If you’re a CSNA graduate you had to define sports nutrition as an art in your final dissertation. Remember, and please bring to mind, once you know what to do, the art has to do with the application and the actual doing of what you know to do.

PSN No.1: Sports Nutrition

What does Sports Nutrition mean to me? Well I think of life itself as a sport and anyone moving in life requires nutrition. So sports nutrition is for everyone, every BODY. Everybody needs to maximize performance in life and one of the basic criteria, one of the critical factors to long term health and human performance is excellent and optimum nutrition.

Life is a Sport

Life is a Sport. I mean this not only figuratively, but also literally. It is my contention that life itself is an actual sport, a sport designed by nature and governed by the rules of physics, chemistry and biology. We are the players in the game and like any sport, there is a beginning and an end.

Sports Nutrition Report 2016

"Sports and performance nutrition has officially moved from muscle head to mainstream. U.S. sports nutrition sales soared 11 percent in 2015 to hit $6.7 billion. Sports nutrition is expanding to more average people and to what we call lifestyle users, says Chris Schmidt, senior consumer health analyst at Euromonitor."

Exercise, Cognitive Function & Energy

The benefits of controlled exercise and physical activity in all its varied forms are as infinite as the universe. There are billions of planets, stars and galaxies and quite possibly, an infinite number of universes. Known as multiverse theory, these universes comprise everything that exists: the entirety of space, time, matter, energy, and the physical laws and constants that describe them.