Serves:  4-6




Method

1. Use a roasting dish for the peppers and eggplant to saute them with olive oil, scatter the fennel seeds, cumin seeds and smoked paprika on top, add some sea salt and pepper. 
2. Preheat the oven to 180 C 
3. Bake the mixture in the oven from 25 to 30 minutes, until is roasted, afterwards wait for it until it's cool down. Grab a bowl, and add the washed sprouted buckwheat on the roasted veggies, then add the other ingredients. Stir gently until all the ingredients are nicely mixed.

Note : Soak the groats for 30 minutes in warm water, add the colander an wash it. Take another bowl covered by muslin, then put the mixture to on it in order to sprout, pour cold water and let it sprout (it will take an approximation of 2 days  for the groats to sprout by 3 cm long). Store it in the fridge.

Ingredients

Fresh Coriander 
Olive Oil 
Lemon Juice
Sea Salt 
Pepper 
1 Eggplant (chopped in to cubes)
2 Peppers (chopped)
2 tsp Fennel Seeds 
2 tsp Cumin Seeds 
2 tsp Smoked Paprika 
2 tbsp Chopped Lemons (Oreserved lemons)
1/2 cup Dried apricots (Diced)
1/2 cup Toasted Almonds 
2 cups Buckwheat Groats, Soaked & Sprouted for 2-3 days (see note above) 

There is two kinds of movements you can do, bilateral and unilateral. The bilateral 

movements are the ones when you use two hand or two legs to perform the exercise (For 

example, biceps barbell curls), the unilateral movements are the ones when you use one 

hand or one leg to perform the exercise ( For example, hammer curls ). Sometimes, a 

muscle grow bigger than the other one on the other side, depends on which dominant 

side you have - Left or Right - when you perform a movements, your dominant side is 

always trying to override and do all the work ( for example if you are right handed, your 

right arm will act first then followed by the left hand ). Here is some tips and "NOT 

DO" to prevent in order fix these flaws:

PREVENT DOING EXERCISES AT THE  MACHINES

The machines are not an exact science, they have calculus incertitude, and even if the 

machine is a high standard one, the floor can be uneven, one inch of length can make 

your right pec work harder than your left one for example. Doing exercises with the free 

weight will allow you to balance your movement naturally.

DON'T DO EXTRA WORK FOR YOUR SUBMISSIVE SIDE

Trying to work your submissive side harder, will not fix the muscle imbalances, it will 

escalate to flip the order, and your submissive side will become your dominant side, 

instead, try to put a mind-muscle connection where the movement is parallel on both of 

your sides, meaning that both arms and/or both legs are doing the same amount of work.

DO NOT IGNORE YOUR CORE EXERCISES 

Concentrating only on basic will make your outer muscles big and strong - But what about 

the inner muscles and the ligaments ? - The ligaments holding your joints together, and 

the inner muscles making your posture straight and safe, those must be the prime goal in 

building muscles. Strong superficial muscles with weak ligaments and a weak core is like 

constructing a 120 floor building on a moving boat. Thus, you need to focus on your core 

strength with the same intensity you apply on your basic training pattern. 

*Here is some exercises you can do to strengthen up your ligaments and core :

(These are just examples of many, you can find the ones that suits you)

SHOULDERS LIGAMENTS:

via exercisegoals.com

CORE:

Barbell Side Bend

via bodybuilding.com

Flat Bench Leg Pull-In

via bodybuilding.com

Jackknife Sit-UP

via bodybuilding.com

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” 

―Socrates

“The first step for a successful path is to become aware of everyone's prime need and desire.” 

―Hass BodyBuilding

“Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.” 

―Arnold Schwarzenegger

“Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them.” 

―Lee Haney

“That which does not kill us makes us stronger.” 

―Friedrich Nietzsche

“The fight is won or lost far away from witnesses - behind the lines, in the gym, and out there on the road, long before I dance under those lights.” 

―Muhammad Ali

“I am for the muscles. I would like to have a lot of muscles, because women like it. I'm for bodybuilding, but it's very exhausting.” 

―Michel Houellebecq

“When we long for life without difficulties, remind us that oaks grow strong in contrary winds and diamonds are made under pressure.” 

―Peter Marshall

“It's really easy to achieve your goals, the hardest thing is to fight the temptation of quitting.” 

―Hass BodyBuilding

“Modern bodybuilding is ritual, religion, sport, art, and science, awash in Western chemistry and mathematics. Defying nature, it surpasses it.” 

―Camille Paglia

“Bodybuilding saved my life because I overcame the nerd stage. I got picked on. I was fascinated with power, and then I decided to take that direction because I knew that would make me feel good about myself.” 

―Lou Ferrigno

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” 

―John F. Kennedy

“People believe what they want to believe in order to reach what they want to achieve.” 

―Hass BodyBuilding

“Success is not final, failure is not fatal: it is the courage to continue that counts.” 

―Winston Churchill

“True enjoyment comes from activity of the mind and exercise of the body; the two are ever united.” 

―Wilhelm von Humboldt

“Like most people I can be lazy, so it's nice to have a goal or deadline or reason to work out. I feel better when I get to exercise, or when I'm outdoors. I like to hike, swim and run, and I love to play soccer.” 

―Viggo Mortensen

“Good actions give strength to ourselves and inspire good actions in others.” 

―Plato

“People can say whatever they want about the sport of bodybuilding, but to get prepared to do a contest or even think about doing a contest, or even to get into decent shape, it requires a certain amount of discipline, and it comes from taking a new year's resolution to a lifestyle.” 

―John Cena

“I like to use the hard times in the past to motivate me today.“

―Dwayne Johnson

“Exercise is really important to me - it's therapeutic. So if I'm ever feeling tense or stressed or like I'm about to have a meltdown, I'll put on my iPod and head to the gym or out on a bike ride along Lake Michigan with the girls.” 

―Michelle Obama

“I've always been into bodybuilding and keeping in shape, and I just challenge myself to see if I can continue to make improvements.” 

―Kevin Nash

“Football changed my life and it gave me a platform to get out my aggression and it gave me a sense of value.“

―Dwayne Johnson

“When they get a 50-inch waist and a gorilla butt, it's ugly looking - and I think bodybuilding has become ugly looking.” 

―Joe Gold

“Athletic skills are acquired over a long period of time and after countless hours of practice.” 

―Zig Ziglar

“To succeed in life, you need two things: ignorance and confidence.” 

―Mark Twain

“I was a bit challenged when I was younger to stay on the right path.”

―Dwayne Johnson

“I like both athletic girls and girly girls. It depends on their personality. I like girls who can go out and play sports with me and throw the football around, but you don't want a girl who's too much tougher than you. I like brainy girls who can respond to what I'm saying.” 

―Josh Hutcherson

“Walking is the best possible exercise. Habituate yourself to walk very far.” 

―Thomas Jefferson

“Number one, like yourself. Number two, you have to eat healthy. And number three, you've got to squeeze your buns. That's my formula.” 

―Richard Simmons

“A laugh is a surprise. And all humor is physical. I was always athletic, so that came naturally to me.” 

―Chevy Chase

“When adversity strikes, that's when you have to be the most calm. Take a step back, stay strong, stay grounded and press on.” 

―LL Cool J

“If the Olympic Games ever served a true altruistic purpose, they have long since outlived it. Yeah, the pursuit of athletic excellence, sportsmanship and international goodwill is plenty noble. But the modern Olympics are at best a vehicle for agitprop; at worst, a scandal magnet.” 

―John Ridley

“Take up one idea. Make that one idea your life - think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success.” 

―Swami Vivekananda

“Gold's was the first bodybuilding gym made for bodybuilders.” 

―Joe Gold

“My message is, you can accomplish anything, not just on the athletic field, if you're willing to work pay the price. It doesn't matter what your age.” 

―Herschel Walker

“You must relate athletic experiences to life.” 

―Joe Paterno

“In the midst of these hard times it is our good health and good sleep that are enjoyable.” 

―Knute Nelson

“My job is to be fit and I'm really blessed that I get to go and work out and live a really healthy lifestyle.” 

―Kerri Walsh

“I love the 3D revolution. I love the technology today that continues to push the envelope, continues break the new ground, and continues to raise the bar.” 

―Dwayne Johnson

“I've failed over and over and over again in my life and that is why I succeed.” 

―Michael Jordan

“I don't smoke, don't drink much, and go to the gym five times a week. I live a healthy lifestyle and feel great. I can run a marathon, you know.” 

―Sarah Michelle Gellar

“The success I have achieved in bodybuilding, motion pictures, and business would not have been possible without the generosity of the American people and the freedom here to pursue your dreams.” 

―Arnold Schwarzenegger

“I know that to be a good player, you have to stay healthy, and you have to be as athletic as you can possibly be.” 

―Steve Nash

“Athletic ability can be taken away like that. It can all end in a heartbeat.” 

―Tim Tebow

“Think twice before you speak, because your words and influence will plant the seed of either success or failure in the mind of another.” 

―Napoleon Hill

“My wife and I work out together almost every day. It's just a great way to spend time together. We're going to run a marathon together later this year, and that's one more goal that we'll accomplish as husband and wife.” 

―Bill Rancic

“Exercise is amazing, from the inside out. I feel so alive and have more energy.” 

―Vanessa Hudgens

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” 

―Arnold Schwarzenegger

“If it weren't for the fact that the TV set and the refrigerator are so far apart, some of us wouldn't get any exercise at all.” 

―Joey Adams

“Fitness needs to be perceived as fun and games or we subconsciously avoid it.” 

―Alan Thicke

“Practice puts brains in your muscles.” 

―Sam Snead

“When I was a kid at four years old, that's when I started amateur wrestling with my dad and family. And when that's instilled in you, it never goes away.” 

―Dwayne Johnson

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.” 

―Helen Keller

“The fitness builds the foundation for me as an actor to have clarity. Fitness has always been the base of where I start off as a performer.” 

―Manu Bennett

“Out of suffering have emerged the strongest souls; the most massive characters are seared with scars.” 

―Khalil Gibran

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1.Maple-Nut Granola
Makes: 10 cups

Nutrition Facts - 1/2-cup serving contain: 
255 calories
12 g fat (3 g sat, 4 g mono)
0 mg cholesterol
32 g carbohydrates
6 g protein
4 g fiber
15 mg sodium
92 mg potassium

Ingredients 

5 cups old-fashioned rolled oats
1 cup unsweetened coconut chips (Large thin flakes of dried coconut called coconut chips) 
1/2 cup sliced almonds
1/2 cup coarsely chopped pecans
1/2 cup light brown sugar
1/3 cup unsalted pumpkin seeds
1/3 cup unsalted sunflower seeds
1/2 cup pure maple syrup
1/2 cup water
1/4 cup canola oil
1/2 cup dried cranberries
1/2 cup raisins

Method

1. Preheat oven to 275°F.
2. Put the oats, coconut, almonds, pecans, brown sugar, pumpkin seeds and sunflower seeds in a large bowl and mix them, another measure cup or bowl pour the syrup, water and oil, then pour this late mixture in the first large bowl containing the prime mixture, stir until you all the ingredients are well mixed, then spread it into a big roasting pan, 
3. Enter it in the over to get baked for 45 minutes, remove from oven, stir  again, put it back in the oven for 5 minutes, so on so forth until the color turns into a golden brown, and the mixture is crispy.

2.STUFFED SPAGHETTI SQUASH
Makes 2 servings

Nutrition Facts - 155 g contain:
0.4 g fat (0.3 g sat, poly 0.1, 0 g mono)
0 mg cholesterol
10 g carbohydrates
1 g protein
2.2 g fiber
28 mg sodium
181 mg potassium

Ingredients 

1 spaghetti squash
2 Tbs. extra-virgin olive oil
1/2 red onion, chopped
3 garlic cloves, minced
1 jalapeno pepper, minced (leave seeds in for more heat)
1 red bell pepper, chopped
1 Tbs. ground cumin
1 Tbs. Mexican oregano
1 Tbs. chili powder
1 can black beans (drained and rinsed)
1 cup frozen corn, thawed
coarse salt and freshly ground pepper
1/2 cup freshly torn cilantro, plus more for garnish
1 lime

Method

1. Preheat oven to 375.
2. Remove the seeds with a spoon then roast the squash on a baking sheet for 50 minutes. let it's temperature get back to normal for 30 minutes.  Then take a fork, and proceed scraping the flesh, ergo you will make the “spaghetti.” 
3. Heat the oil in a pan. For 2 minutes saute the onion, garlic, jalapeno pepper and red bell pepper. The add cumin, Mexican oregano, chili powder and a good pinch of salt and pepper, and saute for 1 minute. While stirring the mixture add the beans, corn and cilantro. Pour the lime juice (not too much) while still stirring. At the end add half of the "spaghetti" to the final mixture and stir for one last time.
4. Enter it to the oven until the color turn slightly golden brown

3.Spinach & Sun-Dried Tomato Stuffed Pizza

Makes: 6 servings

Nutrition facts - Per serving: 

291 calories
7 g fat (3 g sat, 2 g mono)
10 mg cholesterol
36 g carbohydrates
1 g added sugars
18 g protein
4 g fiber
607 mg sodium
419 mg potassium

Ingredients 

• olive oil

• 1 14-ounce package firm water-packed tofu, drained

• 1 10-ounce package frozen chopped spinach, thawed and squeezed dry

• 1/2 cup chopped soft or reconstituted sun-dried tomatoes (soft sun-dried tomatoes, not packed in oil)

• 1/4 cup chopped fresh basil

• 1/2 teaspoon onion powder

• 1/4 teaspoon salt

• 1/4 teaspoon freshly ground pepper

• 1 pound prepared pizza dough, preferably whole-wheat (or you can prepare your own homemade version)

Method

1. preheat oven to 475°F. Pour the olive oil on a large baking sheet .
2. Crumble the tofu gently and mix it with spinach, tomatoes, Parmesan, mozzarella, basil, onion powder, salt and pepper, use your hands.
3. Flour a surface and roll the dough on it, make the dough as a baking sheet, allow the extra dough hanging from the oven cooking pan, the length equal the same as the base length. Spread the filling on the dough, then fold the overhanging dough over the filling. Seal the edges with a fork by pressing downwards. Don't forget to make tiny holes on the top for steam venting purposes.
4. Pour some olive oil on the top, and black olives for decoration as you wish, bake it in the oven for 18 to 20 minutes, until it's well browned, let it cool before you cut it.