Coffee — the renewed fountain of youth?
Hot or cold, black or sweetened, we all have a favourite way to sip our daily coffee. For some of us, coffee marks the start of the day and equally important for others [...]
Harvest Grain, Nut and Oat Pancakes
This recipe is inspired by I.H.O.P.’s harvest grain and nut pancakes. I worked at IHOP for many years while attending school, and tried most of the dished there (a few times over). For [...]
Versatility of Frittatas — quick and easy, last minute meals
If you watch my Instagram stories on, what’s Dupi cooking? than you are aware this is my go to quick and easy lunch or, special occasion breakfast if Victor is home. I’ve also [...]
Apple and Cinnamon Belgium Waffles—Healthy and Fit Recipe
The last time I had a frozen, Ego Waffle was in college many years ago; and I can’t recall when I ordered one at a restaurant. I am certain that after you make [...]
Healthy Restaurant-Style Indian Rajma—Kidney Bean Curry Recipe
Ask any Punjabi Indian what their favourite comfort food is? Undoubtably, rajma and rice will be at the top of the list. And, to kick this comfort food up a notch is to [...]
Benefits of Ginger — your daily dose of Optimum Health
Ginger is an herb that has been consumed for centuries as Chinese, Ayurvedic, and Unani-Tibb medicines for correcting various ailments. Modern science also notes ginger helps prevent cancers, cold/flu, diabetes, high blood pressure, [...]
Health Benefits of Spices—Traditional Masala Chai recipe
Spices bring life and are the foundation of many cuisines—cumin in tacos, turmeric in curry, mustard on sausage are just a tip of the huge culinary pyramid. The term spice refer to the [...]
Healthy Black Eyed Peas — Italian Style Side dish (Vegetarian, Vegan recipe)
Curried black-eyed peas are Victor’s favourite legume dish. However, I wanted to switch things up and serve them a little different as a side to some meatballs I had made. Rest assure, the [...]
The Ultimate Guide for Food and Air-travel during the holidays: Considerations for a comfortable flight
Hanukkah has begin, Christmas and New Years are just around the corner and many of us will be heading to various holiday destinations, traveling close and far via air to visit loved ones (or, [...]
Guacamole + Salsa Recipe — delicious superfood enjoyed as a dip, a condiment, and even a light snack
We love healthy dips and condiments at our household (beats serving ketchup for starters). Two of our favourites and go-to condiments are homemade guacamole and salsa. We make these so often that it made [...]
Blueberry Coffee Cake — Healthy treat to enjoy this Festive Season
Baking is as much a science as it’s an art from. Often it’s very temping to just swap out the white flour for whole wheat version, or drop in some apple sauce to replace [...]
Quick and Easy Enchiladas — Healthy and Delicious, Pot-luck Recipe
This is not the classic saucy Enchiladas recipe, but our take on something deliciously Mexican that we’ve made healthy. This science and strength household creation is a combination between a rice and meat filled [...]
Oven-baked Curried Okra — Healthy and Tasty Recipe
Most of us will recall okra as a not so memorable part of gumbo. It’s always in the background and never the star. Some of us may even have tried to cook okra at [...]
5 Halloween Eating Hacks for Fit Families
With Halloween around the corner many of us have been indulging in the festivities for weeks. Besides prepping for the fright howls, Halloween has become known for more of a “treat” rather than a [...]
Decedent and Healthy Hot Chocolate for Halloween
Related post: 5 Halloween Eating Hacks for Fit Families There’s something very comforting and satisfying about a cup of hot chocolate on a cold, chilly night after trick-or-treating. This recipe is sure to please [...]
Green Smoothie for Beginners — Stronger Leaner Faster Style
We, at the Science and Strength house, enjoy a green smoothie as a daily evening tradition. At times, we utilize this recipe as a light meal on the go and even for dinner. The [...]
Cilantro Garlic Shrimp — Quick and Easy Dinner
We often have frozen shrimp sitting in the back of the freezer somewhere. It’s often forgotten behind the marinated chicken breast or whole frozen fish. But, it really should be the star on those [...]
Healthy Banana Nut Muffins with Apple Sauce
Our Stronger Leaner Faster philosophy takes into account that treats are an unavoidable part of life. A healthy lifestyle is fully capable of accommodating a little sweetness. Especially, during the holiday season, potluck parties [...]
Chicken Fried Rice — Quick and Easy “Leftovers Night”
So, you’ve been eating healthy all week and now craving some takeout. Been there and still do that! Through personal trials and errors we learned that not all takeouts are created equal. Our experience [...]
Indian Chicken Curry — Home-cooking at it’s finest!
This is one of Victor’s favourite dishes. He had his first taste of traditional Indian Chicken Curry in Amritsar, India back in 2008 and could never stop talking about it. Before that, he was [...]
Classic Meatballs in Tomato Sauce — Healthy and Delicious Recipe
We love Italian food at our house and meatballs with tomato sauce is one of our goto meals. Italian food often gets a bad rap for being a “treat” food, due to too many [...]
5 Hacks for cutting Carbs without the Misery at every meal!
Carbohydrates (carbs) are a long chain of connected sugar molecules that are part of numerous food products. With many existing variations, not all carbs are created equal. Some carbs like fruit and vegetables, come [...]
Kale vs. Spinach: Why choose when you can have both!
While researching the topic of kale vs. spinach benefits, it seems that most popular posts focus on nutrient value of each food. Popular blogs make a list of which food has more vitamins, minerals, [...]
Dietary Fiber — Quick and Easy ways to increase daily intake
Fiber is a major component of many fruits, vegetables, legumes, whole grains, nuts and seeds—most plant-based foods. Due to its numerous benefits, fiber is also added to most processed and packaged foods. Popularity of [...]
5-minute daily Leaner routine — Porridge recipe for busy household
This is our 5-days a week, morning routine for a leaner body. Most of us eat breakfast anyway, why not start the fat-burning process right from the start? Whole foods like oats, fruits, nuts [...]
Healthy Veggie Burgers for an Omnivore’s palate — quick and easy good carbs recipe
My first and last veggie burger (prior to this recipe) was eaten in my early teens. My grandpa opened up a frozen box of veggie burgers and insisted I try it, as they are [...]
Importance of Carbs — Energy, Weight loss and Muscle building
Carbohydrates (CHO), commonly known as carbs, have been labelled as the body’s enemy since the low-carb fad diets of 1970’s. In today’s society we’re still cutting down carbohydrates by eating more fat and protein. [...]
White vs Brown Rice — Which is better for a Leaner body?
What are some benefits of Brown rice (BR) over White rice (WR)? Also, is Basmati rice better then other varieties? In this article, we will look into the differences—in reference to overall healthy lifestyle [...]
Top 5 Tips for Seasonal Allergies Relief — effective all natural remedies
Sneezing, coughing, itchy/watery eyes, runny nose and congestion—spring must be in the air. I often feel the spring before even sight of a flower bloom. As a long time allergy suffer, I have the [...]
Nibbling to Intermittent Fasting — How many meals for a leaner body?
We often get asked how many meals we eat a day, how often, caloric amount and so fourth. At Science and Strength, one thing we implement in our life and share with the reader [...]
Top Health Tips — Pleasure vs. Convenience, Nutrition Goals for Foodies
Food is as much a past memory as it is a present thought. It is essential for our survival and wellbeing hence, our evolutionary design to seek out and covet food. Our brains are [...]
Hay Fever, Seasonal Allergy Relief — Natural home remedy Ginger and Turmeric Tea
I had my first few non-stop sneezes a few days ago giving way to the fact that spring is in the air. A day later, it was a full on internal battle between my [...]
Chilli Chicken Recipe — Healthy, Punjabi Style without the deep frying
The #1 question we get asked about our diet is: what do you eat to maintain a fit body — specifically, 6-pack abs? Often, when the answer is a list of foods that include [...]
Top Health Tips — Treats Vs. Fuels
Healthy is almost as ambiguous as the word happy. We all want to be healthy but very few of us know what it entails. Most of us start on the right track in terms [...]
Protein Powder Maximized to fit your Busy Life—from Fat Loss to Muscle Building
Many of us take protein powder to lose weight or bulk up—we are no exception. Protein is a major macronutrient and rightfully given precedence when discussing a healthy lifestyle. It is true, numerous scientific [...]
Fit Food for the Busy Lifestyle—Quick, Easy and Delicious
Wether you’re a student, working full-time, and/or a parent, busy in this modern day life is hard to escape. Most of us get weekends off, but they are often packed with numerous household, personal [...]
Switch up your Soup Recipe—Indian lentil and Bean Dhal
Many of us are used to eating the classic Minestrone, Tomato, and other similar type of Soups. Often soup recipes are cycled regularly within a household using tomato or beef broth flavour hence, the [...]
Roasted Eggplant Dip—Healthy food for Parties or as a Side Dish
This healthy roasted eggplant dip is an ideal complement to our Stronger Leaner Faster Lifestyle. Dips most often are full of empty calories rich in sweet, salty and fatty. Most of us are familiar [...]
Antioxidants in Superfoods – What’s so special about Blueberries?
When it comes to desirable properties of superfoods, antioxidant content is at the top of the list. As the name suggests, antioxidants are an opposing balance towards molecules that undergo oxidation. So, before we [...]
Quick and Easy, Healthy Chicken Soup – to make you feel better
It’s almost winter, as some of you have already started coughing and sneezing. Longer nights and cooler days adding on top of extended working hours, busy schedules and continuous demands of life. As the result, [...]
Metabolic Response of SUPERFOODS: a word of CAUTION
Our main topic of food and metabolism is continued here with a focus on superfoods as a link towards boosting metabolism by increasing metabolic rate. Often we search and explore different foods to increase [...]
Food and Metabolism – Make your Body Work
Not all calories are created equal is discussed in a previous post. We've have also mentioned that metabolism is simply your body doing work - digesting, absorbing, building and repairing. In this article we’ll explore [...]
Basil Walnut Pesto
For me, there is something luxurious about a homemade pesto. Maybe it’s the fresh basil, quality olive oil and decadent nuts… I started making my own pesto a few years ago for my kids. Like [...]
Metabolic Rate: What’s in a number?
In our earlier post, we linked metabolism to work done by the body. Here, we will define metabolic rate. Often referred to as basel metabolic rate (BMR), is the rate at which our systems operate [...]
Spicy Butternut Squash Soup
We love our soups and smoothies here at Science and Strength. They are easy, often complete meals, packed with micros and macros. In a busy schedule, soups fit in perfectly. They are one pot wonders, [...]
Metabolism = Work: How hard is your body working?
When we talk about losing weight, one of the first things that comes to mind is metabolic rate - metabolism. Examination of ones metabolic rate is a popular and effective strategy towards sustainable weight loss. [...]
Micronutrients – Importance of Vitamins and Minerals
Micronutrients are chemical elements or substance required, in trace amounts, for the normal growth and development of living organisms. We commonly refer to them as, vitamins and minerals. The word micro, in front of nutrient, [...]
Macronutrients – More than just the Basics
While discussing information on fitness and nutrition, one of the topics continue to recur - Macronutrients. Most of us are aware of the basics and that Macronutrients represent large organic (made up of carbon element) [...]
CALORIES: Energy vs. Nutrients
We are all aware that food is, energy to the body, and measured in units called calories. The basis of food is not only for energy but also nutrients - Macro and Micronutrients - for [...]
FAT LOSS: Fads, Diets and Lifestyle
Sustainable Fat Loss is the key to obtaining a leaner body with low body fat composition. Everyone wants to be leaner for their own specific reasons. Some of us will try to “lean-out” for an [...]
Optimum Nutrition – It’s about eating “Real” food
Nutrition is a big and at times overwhelming topic. We often watch what we eat, look at the grocery labelled packages comparing nutritional values, in order to make healthy choices. But what is healthy food? [...]