All posts by philrobb

Phil’s Grilled Cheese Sandwich

It’s everyone’s favorite go-to comfort food. It’s probably one of the first dishes that you learned to make in college after long nights of drink … er, studying. And all that gooey, buttery, crunchy, cheesy-goodness is one reason why we weighed more by senior year, than we did as freshmen.

If you’re a fan of grilled cheese, but worry about the calories, here’s a cool trick that creates a richer-tasting lighter version of the original sandwich!

To make this masterpiece you need a nonstick pan, bread, cheese and … wait for it … a teaspoon or two of mayonnaise.

Start by putting the pan over low heat. Normally at this point, you’d drop a chuck or two of butter into the pan, but you can avoid that step altogether. Lower your eye brow … I know what I’m doing. Next, take two slices of bread and spread each slice with even coats of mayo. Place one slice in the pan with the mayo side down. After adding a slice of your favorite cheese to the top of the warming bread, place the second slice of bread on top – mayo side up. After letting it cook until the bottom (pan side) is golden brown, flip the whole sandwich over and cook the other side until it too is gleaming with goodness. Next, remove the sandwich from the pan and enjoy!

Here’s the secret to this new cheesy classic: mayonnaise has (roughly) 1/2 the calories of butter, spreads better (which is absolutely crucial when you’re a little shaky from all that studying), and has a higher smoke point – which means that it won’t burn as easily. Best of all, the oil and egg in the mayonnaise brown easily while adding a delicious flavor and creamy texture to the bread.

You’re welcome.

Katka Kyptova

IFBB Professional Bodybuilder

Personal Stats:

  • Nationality: Czech
  • Height: 5´5”
  • Competition Weight: 158 lbs.
  • Eyes: Blue
  • Hair: Blonde
  • Biceps: 14”
  • Chest: 39”
  • Quads: 23”
  • Calves: 16”


Best Lifts:

  • Bench: 176 lbs. for 4 reps
  • Deadlift: 308 lbs. for 2 reps
  • Squats: 220 lbs. for 4 reps


Competition History


  • Aréna Cup – Doksy – Czech Republic – 5th
  • Mis ir Misteris Baltija – Marijampole, Litva – 8th
  • Junior Championship – Czech Republic – 3rd
  • Big Prize Austria – 5th


  • Nutrend Grand Prix Fitness – 13th


  • Championship Northern Bohemia – 2nd
  • Championship Czech Republic – 1st
  • Championship Bohemia – 2nd


  • Europe Championship – 6th
  • Championship Czech Republic – 3rd


  • Grand Prix – 10th
  • Prague Cup – 9th
  • Sportfitness Aminostar Cup – 5th


  • Fitness Cup 2000  – 1st
  • Promil Cup  – 4th
  • Sportfitness Cup  – 1st



Some Truly Awful Weight-Loss Advertising Of Yore

These vintage magazine and newspaper ads assure us that a svelte figure and a better life can be ours if only we buy whatever snake oil, fad, or better-living-through-chemistry creation they’re selling.


For much of the 20th century, marketers didn’t concern themselves with subtlety or political correctness; they also made no attempt to avoid name-calling or body shaming.


Why Are Biceps Called Guns?

Though some believe that it’s literally a gun reference taken from the word ARMaments, it’s actually a baseball reference dating back to 1929 when a player’s throw was compared to being “shot out of a gun” by a New York Times sports writer.


What Are Human Bones Made Of?

Human bone is a living, growing tissue. Bone tissue (or osseous tissue) is a type of dense connective tissue composed mainly of collagen (or ossein fibers) and bone cells called osteocytes.

There are two types of bone tissue: cortical bone and cancellous bone.

  • Cortical bone (compact bone) forms the extremely hard, strong, stiff and dense exterior of bones and facilitates the main function of bones: to support the whole body, protect organs, provide levers for movement, and store and release chemical elements, mainly calcium. Cortical bone makes up 80% of the weight of a human skeleton.
  • Cancellous bone (trabecular or spongy bone) is softer and weaker than cortical bone, but is considerably more flexible. Typically found at the ends of long bones (near joints and within the interior of vertebrae), cancellous bone is highly vascular and frequently contains red bone marrow where haematopoiesis (the production and maturation of blood cells) occurs.

Bone tissue is covered by the periosteum – a dense membrane layer of vascular connective tissue consisting of an outer fibrous layer and an inner cellular layer (cambium).

  • The outer layer is composed mostly of collagen and contains nerve fibers that cause pain when the tissue is damaged. It also contains many blood vessels – branches of which penetrate the bone to supply the osteocytes (bone cells). These perpendicular branches pass into the bone along channels known as Volkmann canals to the vessels in the haversian canals, which run the length of the bone. Fibers from the inner layer also penetrate the underlying bone, assisting the blood vessels to bind the periosteum to the bone.
  • The inner layer of the periosteum contains osteoblasts (bone-producing cells) and is most prominent in fetal life and early childhood, when bone formation is at its peak. In adulthood these cells are less evident, but they retain their functional capacities and are vital to the constant remodeling of bone that goes on throughout life.

Fitness Coloring

Studies have shown that coloring reduces stress and anxiety, relaxes the mind, sparks creativity, improves focus and fine motor skills, and helps adults reconnect with their inner child.

So the next time that you feel the need for some colorful meditation, give a few of my favorite fitness mandalas a try!

What Are Shakey’s Mojo Potatoes?

They are an exceptionally popular staple at Shakey’s Pizza Parlor – a California landmark and the first franchised pizza restaurant chain in the United States.

In 1954, Sherwood “Shakey” Johnson opened the first Shakey’s Pizza Parlor in a remodeled grocery store in Sacramento, California. Originally established as “Ye Public House” for pizza & beer, Johnson indulged his passion for Dixieland jazz by adding live ragtime music featuring banjos and player pianos throughout his rapidly expanding franchise. As the concept caught on, the Shakey’s name became synonymous with slogans such as the “World’s Greatest Pizza” and “You can feed your face at any old place, but you can warm your heart at Shakey’s.”


Mojo potatoes came into their own as a cornerstone of Shakey’s signature Bunch of Lunch Buffet: a daily all you can eat pizza, chicken, Mojo potato, and salad extravaganza. Mojo potatoes are sliced Idaho baking potatoes, lightly battered with a secret flour, spice and herb mixture, deep fried to a golden brown.

On the nutrition side: 1 serving of 5 Mojo’s (slices) comes in at 216 calories, with 103 of those calories coming from fat. These tasty spuds tantalize your taste buds with 11.4 grams of total fat (2.18 grams saturated and 3.33 grams trans), almost 550 grams of sodium, and 26 grams of carbs. They also contain zero cholesterol, zero sugar, and have almost 3 grams of (both) fiber and protein.


Fennel is a pleasant-smelling herbaceous plant with deep green feathery leaves and golden-yellow flowers in umbels (short flower stalks). The name comes from the Roman word meaning “fragrant hay,” and it has a faint anise or licorice flavor and aroma.

Native to Southern Europe, and grown extensively all over Europe, the Middle-East, China, India, and Turkey, fennel is a perennial herb belonging to the Apiaceae or Umbelliferae family of (mostly) aromatic flowering plants commonly known as the celery, carrot or parsley family. With more than 3,700 species spread across 434 genera, it is the 16th-largest family of flowering plants and includes angelica, anise, arracacha, asafoetida, caraway, carrot, celery, Centella asiatica, chervil, cicely, coriander (cilantro), culantro, cumin, dill, fennel, hemlock, lovage, cow parsley, parsley, parsnip, cow parsnip, sea holly, and giant hogweed.

The plant was introduced to North America by Spanish priests and the English brought it to their early settlements in Virginia. All parts of the plant have been used for flavorings, and the stalks have been eaten as a vegetable. Fennel has been used to flavor candies, liqueurs, medicines, and food, and is especially favored for pastries, sweet pickles, and fish. Its oil has been used to protect stored fruits and vegetables against the growth of toxic fungi, beekeepers have grown it as a honey plant, and kennel and stable owners have used powdered fennel as a flea repellant.

Long revered as one of nine Anglo-Saxon sacred herbs, health benefit claims for fennel have included its use as a purported antidote to poisonous herbs, mushrooms, and snakebites, for the treatment of gastrointestinal inflammation and stomach conditions such as indigestion, to stimulate milk flow in breast-feeding, as an expectorant, and to induce menstruation.

Fennel seeds are harvested when their stalks dry out and the seed heads turn light-brown. The seeds have an oblong or curved shape with fine vertical stripes over their surface.

Though contraindications have yet to be identified for fennel, its long history of use as a spice suggests that fennel is a generally safe substance to consume. And while solid clinical evidence to support the use of fennel for any indication is lacking, it is an excellent source of vitamin C, dietary fiber, potassium, molybdenum, manganese, copper, phosphorus, folate, calcium, pantothenic acid, magnesium, iron and niacin.

Eddie Giuliani

A bodybuilding legend and permanent Venice fixture.


Contest History

  • 1981 IFBB Grand Prix California – NP
  • 1980 IFBB Grand Prix California – 10th
  • 1979 IFBB Canada Pro – NP
  • 1977 IFBB Mr. America – 2nd
  • 1975 IFBB Mr. America – 2nd
  • 1975 IFBB Mr. World – 1st
  • 1974 IFBB Mr. America – 1st
  • 1974 IFBB Mr. Western America – 1st
  • 1971 IFBB Mr. America – 3rd
  • 1971 IFBB Mr. International – 3rd
  • 1970 IFBB Mr. America – 3rd
  • 1970 IFBB Mr. Western America – 4th
  • 1968 IFBB Junior Mr. America – 1st
  • 1968 IFBB Mr. Western America – 3rd
  • 1967 IFBB Junior Mr. America – 3rd
  • 1967 IFBB Mr. America – 3rd
  • 1966 IFBB Mr. America – 3rd
  • 1966 IFBB Mr. East Coast -2nd
  • 1965 IFBB Mr. Northeastern States – 1st
  • 1964 IFBB Mr. East Coast – 5th
  • 1964 IFBB Mr. New York State – 2nd
  • 1964 IFBB Mr. Northeastern States – 2nd