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New Items on the Menu For a Liquid Diet

20 Aug

Breakfast Items Yogurt and fruit make breakfast tasty and healthy.

Many yogurt drinks are on the dairy aisle of any grocery store. Also try buying plain yogurt, and then add your own fruit blends. Just make sure to puree the fruit to a manageable consistency.

Yogurt is rich in calcium, and fruits are great sources for other vitamins. For a drink, cranberry juice acts as a superb preventative measure against UTI’s (urinary tract infections).

Cranberry-grape juice tastes wonderful to someone who would wince at a glass of straight cranberry juice. Rich antioxidants permeate this drink. Thin oatmeal or cream of wheat provides necessary fiber, but you can add some taste by layering it with pureed fruit, molasses, or brown sugar.

In the place of a generic hot chocolate mix, substitute a chocolate heath-drink supplement, which is richer in vitamins. Smoothies for Lunch Sometimes a well-made fruit smoothie is a rich but not overwhelming meal.

A fruit smoothie is a blended combination of frozen fruits, ice, and other ingredients. There are innumerable smoothie recipes available. The secret ingredient for any smoothie is the thickening agent. Yogurt or pureed bananas work well. Bananas are a great source of potassium. You can easily sneak some carrot juice into a fruit smoothie without damaging the taste. In fact, the vegetable juice helps temper the sweetness. Don’t feel as if you have to use fresh fruit all the time. Blended frozen fruit helps to thicken the consistency. A smoothie is a great way to tailor the liquid diet to personal tastes and to exercise creativity.

liquid diet

Soup Lunches Soup is a staple for a liquid diet, but that doesn’t mean that it has to be tasteless.

Entrée Options A blender is the most essential tool for a liquid or soft diet. Basically by using one of these, you are cutting out one step in the process of eating: chewing. Most vegetables can be blended, but make sure you still include traditional spices. Many meats can be blended with broth. Be careful about the presentation of these courses.

Desserts Shakes are perfect for a liquid diet. This is where diet supplements can be used unabashedly. These shakes are packed with vitamins and protein. They come in multiple flavors: French vanilla, strawberry, chocolate, hazelnut, berry blend, etc. Instant coffee grounds can be added to give drinks added flavor. Ice cream adds important calories. You can also blend in fruit to contribute to the taste. Experiment!




Flour free Banana & Blueberry Pancakes

20 Aug

Banana & Blueberry Pancakes
Serves 4

3 bananas
6 eggs
100 g coconut flakes
3/4 cup blueberries (frozen)
1 tbsp cinnamon
coconut oil

Mash the bananas with a fork. Whip the eggs and mix it together with the bananas. Add coconut, blueberries and cinnamon and stir it together.
Fry the pancakes on both sides in coconut oil on medium heat. Serve with coconut flakes, cinnamon and blueberries on the top.

by blogger

Broccoli Juice!?!

3 Jul

Broccoli Juice!?!

We don’t have that many fancy kitchen appliances, mainly because we can’t fit anything more into our small kitchen. One that we do have and that we really use is our juice machine. It doesn’t seem to matter what we put into it, everything that comes out tastes divine. Therefore we decided to start pushing its limits: Broccoli is a great vegetable in food, but how can we make a good juice out of it?
We added orange, apple, kiwi and ginger and it actually wasn’t half bad. And if you think of all it contains it’s really a bomb; Broccoli is rich in iron, and for absorbing iron into your body you need vitamin C, which you get from the kiwi and orange. Ginger is good for a million different reasons. Luise always adds linseed or almond oil as well because it’s good for the skin and the stomach (but I like it better without …).

Ingredients broccoli juice

Broccoli Juice
1 glass

1 orange
1 apple
1 kiwi
1 handful of broccoli
2 cm fresh ginger

2 tbsp linseed oil
ice cubes

Put all the ingredients in a juice machine, pour it in a glass, add oil and ice cubes and stir. Enjoy with fresh mint leaves!

Testosterone Supplements 4 Hair Growth

23 Jul

What Causes Hair Loss?

Male Pattern Baldness is progressive loss of scalp hair in men beginning in the twenties/early thirties. It depends on the presence of the androgenic hormone testosterone, and is caused by genetic and hormonal factors. Male pattern baldness occurs in approximately 30%-66% of adult males, and is characterised by a receding hairline, and maybe a bald patch. 5-alpha reductase (5AR) is an enzyme that converts the hormone testosterone into dihydrotestosterone (DHT), which inhibits hair growth in genetically-prone scalp hairs. If you are genetically predisposed to male pattern baldness, any increases in testosterone may increase hair loss. Bear in mind that even training with weights can increase your testosterone levels.

Minimising Hair Loss

Some testosterone booster supplements include DHT blockers to help your body prevent the conversion of testosterone to DHT, including B-Sitosterol, Saw Palmetto Extract, Astaxanthin and Pygeum Africanum. Bee pollen extract is also used in this capacity because of its rich L-Cysteine content. 8% of hair is composed of L-Cysteine. Cucurbita Pepo inhibits the conversion of testosterone into DHT. Saw palmetto berries include a volatile oil high in phytosterols which also controls the conversion of testosterone to DHT. In some supplements a proprietary or tradmark name may be used when detailing ingredients, thus look for the term “DHT Blockers.”

Avoiding Hair Loss

If you are genetically pre-disposed to male pattern baldness, anything you do to increase your testosterone level (including weight training), may slightly quicken, over a period of years, some hair loss. What appears to be the ultimate cause of hair loss for most people is an auto immune response where the body attacks the hair follicle causing an inflammatory response, similar in the manner in which the body may reject an implanted organ after surgery. Whilst DHT is important in the cause of hair loss, it is not the final cause and a new race has been started to address the inflammatory response which ultimately causes you hair to fall out. You have to attack hair loss from both the DHT and inflammatory response. Increased testosterone may accelerate the process if you are genetically susceptible to it. However, this will not make your hair fall out if you are not destined to lose your hair in the first place. If you are concerned with hair loss, choose a testosterone booster supplement which includes the DHT Blockers B-Sitosterol, Saw Palmetto Extract, Pygeum Africanum, Astaxanthin, Bee Pollen Extract and Cucurbita Pepo. This way, you can boost your testosterone and know your also addressing any concerns you may have.

Sport Nutritional Supplements

22 Jul

FASTER            STRONGER              BETTER  

Sport nutritional supplements can help lower your body fat; beef up your lean muscle mass, increase your antioxidant levels and overall health, and as a consequence improve the physiological and bio mechanical components of your sport!

Recent studies of the dietary practices of elite athletes report that supplements are commonly used and that some professional athletes use a very large number of (approved) supplements.

Why would they do that?
Because they know it helps their performance!

These are professional athletes who are deadly serious about producing the best results possible so they do what it takes to keep IMPROVING.

When a particular supplement allows the athlete to meet his/her goal that supplement should be considered to improve sports performance.
Providing there are no negative side effects involved, athletes should feel comfortable using it and the supplement will often offer a psychological benefit in that it increases the users confidence in his/her expected performance from using the supplement.
A quality sports nutrition supplement will also help to optimize your overall health. There is often a fine line in the difference between sport nutritional supplements and quality health supplements because many sports supplements offer other health benefits in addition to the primary ‘performance benefit’.
The quest to optimize performance or just get an edge on your weekend opponent(s) is a never ending goal of athletes and sports enthusiasts of all levels. It’s no wonder peoples’ interest in finding the best sport nutritional supplements is ever increasing.

The sports nutrition supplements industry has reached more than $ 11 billion in the United States alone!

The following nutrients are popular as exercise performance enhancers – but please note that research is lacking on the efficacy and safety of some of these commonly used supplements particular in respect of athletic performance.


  • Alanine
  • Bee Pollen
  • Branched-chain amino acids (BCAAs)
  • Carnitine
  • Coenzyme Q10
  • Creatine
  • Ginseng
  • Glutamine
  • Glycerol
  • HMB (B-Hydroxy B-methylbutyrate)
  • Lecithin/choline
  • Lipoic acid
  • Magnesium
  • Pantothenic acid
  • Phosphatidylserine
  • Pyruvate
  • Royal jelly
  • Selenium
  • Sodium bicarbonate
  • Vanadium (vanadyl sulfate)
  • Vitamin C
  • Vitamin E
  • Zinc

NOTE: Professional or high performance athletes must educate themselves thoroughly BEFORE taking any supplement and check that none of its components are athletic banned substances.

Some supplements may contain ingredients, such as androstenedione and ephedrine that can produce positive tests for banned substances.

Athletes under 18 must not take steroid hormone precursors or ephedrine alkaloids (Ephedra).

The green light is given only to vitamins, minerals, beverages to replenish fluids/electrolyte and protein energy bars. This is especially true for people who train yoga, since yoga health benefits focus on all natural health and wellness!

FusemeAll 2 soup in 1: Veg Protein and Super Carbs

16 Jul

This soup is a celebration of freshness and nutrients – in the body and in the season.
The orange soup is a sweet potato, ginger, and miso blend, while the green soup features sweet peas and fresh mint, but any fresh herb would be outstanding. Delicious on their own, they are even more divine side by side as their opposing flavours somehow make friends in your mouth. Incredible. Plus, they look totally groovy nutrition wise hanging out together:  green protein pea-soup and  orange superfood ( bodybuilding diet ) sweet potato soup.
The other wonderful aspect of this dish is that you can serve it warm or cold.

Now, I know that you think I must be crazy to suggest making two totally different soups for one meal, but I’ve made it quite simple to do, plus you may even have leftovers you can freeze for another time.

Sweet Potato-Ginger-Miso Soup

• 3 Tbsp. olive oil
• 3 small yellow onions, diced
• 2 inches, fresh ginger, minced
• 4 cups chopped and peeled sweet potato (about 1 1/2 pounds)
• 4 cups water
• 1/2 cup freshly squeezed orange juice
• 1 Tbsp. Japanese miso
• salt to taste

Minted Pea Soup

• 3 small onions
• 3 Tbsp. olive oil
• 6 cups (2 pounds) fresh peas – you can also use frozen
• 5 cups vegetable stock
• 3/4 cup packed fresh mint leaves (or any other herb you like: basil, cilantro, parsley etc.)
• 1 Tbsp. agave nectar
• juice of 1 lemon
• salt to taste

DIRECTIONS (both soups at once):
1. Dice onions and set aside.
2. Place two pots on the stove and add a little olive oil. When warm, add onions to both pots and minced ginger to one, add some salt. Cook until onions are translucent. Set the “onion only” pot aside.
3. In the onion and ginger pot, add chopped sweet potato and stir. Pour in water, cover and simmer for 35-40 minutes, until the  potato are soft.
4. When the sweet potato are almost tender, put the other pot back on the burner, add peas and stock. Simmer, uncovered for 5-7 minutes, just until the peas are crispy-cooked. Do not turn them to mush!
5. Now you have the base for both soups. Hook up your blender and puree the soups respectively (be careful when blending hot liquids). While the  sweet potato soup is blending, add orange juice, miso, and salt to taste. While the pea soup is blending, add the mint, agave nectar, lemon juice, and salt to taste.
To serve, pour one soup on one half and a bowl, and the other soup beside it. They will be similar densities, so they shouldn’t blend together, just rub shoulders.
If desired, garnish with fresh mint, or other green herb, lightly toasted pistachios, and a drizzle of quality olive oil.
Serve warm if it’s chilly outside, serve chilled if it’s hot.

Why you need a fitness journal

7 May

Fitness journals should keep track of each workout with details of how you felt, DOMS (delayed onset muscle soreness), meals/snacks, sleep, and more. Listed below are the benefits you will get from keeping a workout journal:


  • Studies have shown that keeping an exercise log is a great way to maintain a consistent workout plan. Keeping a log that your friends can see is an excellent motivator to stick to your routine. Knowing that you are going to be accountable will get you off the couch on those days when motivation wanes. You will look forward to finishing your workout and showing off your progress on your results page. Especially at the end of the month when your calendar is covered with all of the activities you did…instead of a lot of blank squares telling you what you could have done.
  • You’ll learn if you are on the right track with your overall approach to a healthy life. If you note that you are feeling frustrated after your workouts on Tuesdays, and exhilarated after your workouts on Thursdays, you can take a look at your journal and determine why. Maybe you don’t like the Tuesday Body Pump class’ teacher as much as the one on Thursdays, or maybe you are staying up too late on Monday nights. Either way, you can change your behavior so that Tuesdays are as good as Thursdays.
  • Exercise logs are beneficial in determining if you are gaining muscular strength and flexibility. If you are trying to get stronger but are not able to do more repetitions or sets, you can see this by reviewing your logs. If you do not record the information, you will just have to guess if you are making specific gains. You owe yourself more than a guess after all of that hard work you have put in!
  • Give yourself credit for the progress you have made even when the number on the scale stays the same. You can do this by recording your bodyfat percentage or your circumference measurements. Most people get discouraged when the scale reads the same every week, but know this: if your bodyfat percentage is going down while your muscle mass is going up, then the numbers could stay the same. That is okay, even great! It means you are gaining lean muscle and getting rid of fat. Your clothes will be looser since muscle takes up LESS space in your body than fat, and it burns up to 50 calories more per pound. Keep your journal up-to-date by logging your bodyfat or circumference once every two weeks.
  • By reviewing your exercise diary, you will see patterns of how your lifestyle is affected from each workout and be able to make necessary changes. If you are so sore after lifting weights on “leg day” that you can’t stand without pain for five days, then you will know to back off and reduce the weight by 5-10 pounds. It is better to make slow and steady increases in resistance than try to “catch up” by lifting too much one day. That only keeps you out of the gym for an unnecessarily extended period of time.

Top list of the food to stay lean.

9 Apr

While I don’t believe that extreme low carbs are necessary or most effective when you look at the long-term, research (example The Atkins diet is a popular diet that focuses on lean eating) has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermal effect of food and “automatic” calorie control. It is essential to consume all the nutrients, be it proteins, carbohydrates or fats. Processed foods and junk foods are strict no-no for healthy diet. Stay away from packaged and processed foods. Aim to eat only lean meats, fruits and veggies.

The focus on the right choice of food should shift towards these questions:
How can we build an eating program that we can enjoy while still getting us leaner and healthier?
How can we build an eating program that helps us control calories?
Here’s one good answer: Eat a wide variety of high nutrient density, low-calorie density foods that you enjoy which still fit within healthy, fat-burning, muscle-building guidelines!
Here are the lists of foods I choose to achieve these outcomes. This eating plan is not difficult to stick with at all.
Remember, habits work in both directions, and as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.” Learn to eat healthy snacks and create healthier eating habits.

These are listed in the order of preference.

Top 10 natural Starchy Carb and Whole grains
1. Oatmeal (old-fashioned)
2. Buckwheat  or buckwheat soba noodles or quinoa
3. Brown rice
4. Sweet potatoes
5. Multi grain hot cereal mix or barley, oats, rye.
6. White potatoes
7. Rye bread
8. 100% whole wheat pasta
9. Beans
10.Quinoa – see below
1/2 cup cooked
127 cals
23.5g carbs, 2g fibre
2g fat
4.5g Protein (only grain to have a complete Protein source)

Top 10 top vegetables
1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Capsicum (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Horseradish or Radish

Top 10 lean proteins
1. Egg whites and limited whole eggs.
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon
5. Turkey Breast
6. Top round steak (grass-fed beef)
7. Tina in Spring Water
8. Lean Ground Beef
9. Chicken Liver
10. Low fat ricotta cheese

Top 10 fruits
1. Grapefruit
2. Apples
3. Blueberries
4. Papaya
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Top Healthy fats
1. Walnuts
2. Almonds
3. Extra virgin olive oil
4. Flaxseed
5. Flaxseed oil (supplement – not to cook with)
6. Avocado
7.Peanut butter

Sample bodybuilding diet to lose body fat and maintain lean muscle mass.

The following meal plan is just a sample of what foods you can eat in order to effectively promote fat loss while maintaining lean muscle. If followed correctly, this bodybuilding diet plan will help you tremendously in achieving your bodybuilding goals. This meal plan will give you approximately 250 grams of protein, 185 grams of low glycemic carbohydrates and about 50 grams of fats, for a total of 2230 calories. Meal timing is essential in any bodybuilding diet plan. Meals should be evenly spaced about 3 hours apart from one another. DO NOT leave your body without some form of protein for more than 3 hours. You do not want to start going catabolic as this will force your body to burn muscle for energy instead of calories.

This diet plan, combined with lots of cardiovascular exercise & weight training will give you a ripped, muscular physique.

Meal 1 (06:30)
8 egg whites, 1 yolk, scrambled or boiled
2oz traditional quaker oatmeal
half grapefruit

Meal 2 (09:30)
50 grams whey protein powder
1 teaspoon flaxseed oil
2oz traditional quaker oatmeal

Meal 3 (12:30)
5oz tuna in water
3oz sweet potato
3oz steamed broccoli

Meal 4 (15:30)
6oz grilled chicken breast
3oz sweet potato
3oz steamed broccoli

Meal 5 (post workout)
30 grams whey protein powder
30-50 grams simple carbohydrates

Meal 6 (19:00)
5oz lean steak or fish
6oz steamed asparagus

Meal 7 (22:00)
8 egg whites
3oz steamed brocolli
1 teaspoon flaxseed oil

To gain muscles fast, raise testosterone to the roof,  keep your body lean you need to think about DIET and SUPPLEMENTS.

WHY BIO-ACTIVE supplement EXTRACTS and LIQUID meals are BEST TOGETHER to gain muscles, weight loss programs and natural testosterone boost.

FormulaOZ ™  SUPPLEMENTS by OZpowders™ and  FUSEmeal DIET combined all together is most powerful way to get all of the nutrients you need to keep you fit, healthy, lean and build your body fast.

How to Build your Super Abs with Natural Products.


For more NATURAL Bodybuilding Diet, Lean Body Meals and Testosterone Boosting Tips, Know-How to unleash the powers of NATURAL FormulaOZ Extracts and get the dream body you always craving for, please subscribe to this BLOG, follow us on Twitter, LOVE us on Facebook, follow us on Linkedin,  follow us on Instagram #formulaoz page or shoot us an email!

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Bodybuilding diet tips


26 Mar


Adding nuts to your diet is a very good idea. Nuts and seeds of all varieties contain essential fats, fiber, vitamins and minerals. They are wonderful on salads, super as a spread on sandwiches, and great as a quick snack on the run. Most of the nuts you’ll find in the grocery store are roasted, salted, or flavored in some way, but we all know, just like fruits and vegetables, the best way to eat them is raw!

But, we can do even better than that.
Wonder why those seeds, (including almonds, sunflower, spelt, oats, pecans, sesame, wheat etc.) in your cupboard don’t turn into plants, or get moldy? Well, nature is amazing, and has given nuts and seeds a special enzyme that inhibits their growth until it has all the things it needs to grow (sunlight, water, soil etc.).

When we eat raw nuts, we also eat the enzyme inhibitors that prevent the seed from sprouting. This takes a real toll on our digestion, since they will prevent our own enzymes from breaking down the food in our digestive tracts, inhibiting absorption of precious vitamins and minerals. Simply by soaking nuts in a little water, the nuts release these harmful enzymes, and at the same time, their nutritional value skyrockets. Think back to my sprouting article: when we soak, we stimulate the process of germination, liberating the incredible life force inside! We are literally eating the beginnings of a plant, so consider of all the vital nutrients that must be unlocked, and all for us to consume. How bad could you possibly feel eating that?!

Traditional people always soaked or partially sprouted their seed and nuts before they were eaten. Aztec people still practice soaking pumpkin and squash seeds and drying them in the sun before eating whole or grinding them into a meal.

Put a handful of almonds in a bowl or jar and fill it with water before going to bed at night. Then the next morning have them on the oats, or even better, blend them with some water to make almond milk! Taste so good.. Peel my almonds before eating them.  The almonds are soft, full of flavour and three times the nutrients! What a great way to start the day.

Softer nuts and seeds, like cashews, pumpkin seeds and walnuts can be soaked for even less time, about 4 hours. Just make sure to rinse all nuts very well after they’ve been soaking, since the water they were bathing in is filled with the enzyme inhibitors that you wanted to get rid of in the first place.

If you want large batches, simply spread all of your soaked nuts on a baking pan and place in a warm oven (no more than 150 degrees) for 12-24 hours, until dry and crisp (or use a dehydrator – this is a better option, as the temperature stays around 115 and prevents enzyme destruction). Store for up to a few months in an airtight container (walnuts need to be stored in the fridge).

NUTTy  Protein SNACK  –  Falafel

2 portobello mushroom caps – cubed
2 medium carrots – peeled and sliced
1/2 small onion – diced
1 garlic clove – sliced
3 tablespoons olive oil
1 teaspoon sea salt
1 cup raw pistachios
3/4 cup raw almonds
3/4 cup sunflower seeds – soaked for at least 30 minutes
1/4 cup chopped parsley
3/4 teaspoon ground cumin
1 teaspoon fresh lemon juice
freshly ground black pepper
1/2 cup ground flax seeds
1/4 cup sesame seeds

Mix together the mushrooms, carrots, onion, garlic, 2 tablespoons of olive oil, and a pinch of salt. Spread on trays and dehydrate at 115F for 1 hour. After dehydration, pulse the mixture in a food processor to achieve small pieces. Transfer to a large bowl and set aside.
In a food processor, grind the nuts and sunflower seeds to a crumbly texture. Add the ground nuts, parsley, cumin and lemon juice to the mushroom-vegetable mixture and mix thoroughly, seasoning with salt and pepper. Form into spheres, and roll each one in a mix of ground flaxseeds and sesame seeds. Dehydrate on a screen-lined tray for 2 hours before serving.

This SNACKS tastes best with these sauces but they are optional.

1 large cauliflower head – florets only
3 cups cucumber – peeled, seeded, and finely diced
3 cups chopped parsley or cilantro
3 cups tomato – seeded and diced
1/3 cup scallions – thinly sliced
1/4 cup fresh lemon juice
3 tablespoons olive oil
1 tablespoon sea salt
freshly ground black pepper

Whir the cauliflower in a food processor until finely chopped. Take care to not over-chop it to preserve the crunchy texture. Toss with the remaining ingredients in a large mixing bowl.

Serve on romaine lettuce or baby spinach leaves with the falafel and sauces.

Tahini sauce

1 cup raw sesame tahini
1 cup water
1 tablespoon olive oil
1 1/2 tablespoons fresh lemon juice
1 teaspoon sea salt

Mix all the ingredients until smooth.


19 Mar

Love this recipe, easy ingredients and healthy to boot

1 unsalted can of salmon or tuna or crabs, drained – you can mix them too, but keep proportions right.
1 /2 cup fresh corn kernels or skip
1 bunch of shallot, minced
1 tbsp fresh herbs, minced (parsley, dill, cilantro, or basil)
1 1/2 tsp salty seasoning or ground red pepper
a bit of garlic
1/4 cup whole wheat  breadcrumbs or oatmeal flour.
1 tbsp low fat mayonnaise or skip
2 egg whites
spray vegetable oil

Makes 4 cakes.

Mix tuna or salmon from the can, drained first, shalolot, herbs, seasonning, breadcrumbs, and mayonnaise in a medium bowl. Pepper to taste. Carefully fold in the egg with a spatula until the mixture just clings together.
Divide mixture into four cakes, cover with plastic and chill in the fridge for 1/2 hour. It makes them less likely to fall apart while handling.
Dredge cakes in oatmeal  flour. Spray oil on the non stick pun over medium-high heat. Fry cakes until the outsides are crisp and browned, 4 to 5 minutes per side or use non stick grill.

Nutritional Info

Servings Per Recipe: 4
Amount Per Serving

  • Calories: 282.2
  • Total Fat: 13.2 g
  • Cholesterol: 116.7 mg
  • Sodium: 422.9 mg
  • Total Carbs: 13.3 g
  • Dietary Fiber: 1.2 g
  • Protein: 26.2 g

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