Today I want to get you back on track with 5 of my Top 30 Power Foods you need to include in your diet and nutrition if you want fat loss. You know what I always say, “You can’t out train a bad diet”, so get your nutrition in check. If you look into my fridge, freezer and pantry at any time, you will always find the same 30 foods. Through years of competing as a professional athlete, becoming a certified trainer, preparing top-level MMA and sports athletes for competition, studying the best foods for fat loss, research and working with nutritionist and professional trainers, I found the same foods always coming up. My Power 30 food list is paramount when it comes to health and nutrition. These are the foods that will help you build more muscle, increase strength, reduce inflammation (thus help to prevent injury), improve your metabolism and best of all burn off unwanted fat to help you look lean, muscular and ripped. It’s no wonder at 44 years old I feel like I’m 20. These are the foods that should be in your kitchen at all times. Here are 5 of my favourite Power Foods to help you Burn Fat while feeding your muscles. Greek Yogurt This is a weekly staple in the Roberts household. There isn’t day goes by that we don’t eat Greek yogurt. This is a perfect source of protein with 0% fat. If you are have regular yogurt, fat free yogurt, whatever, GET RID OF IT NOW and head out to the grocery store to pick up some Plain Greek Yogurt. Most contain too many sweeteners, whether sugar, corn syrup, or artificial sweeteners. And most other yogurts are produced to appease the overly aggressive sweet taste bud and contain too much sugar to be considered healthy. Stick to plain Greek yogurt, It’s loaded with a lot more protein and healthy bacteria. Just watch for hidden sugars and stick to the “plain” flavors. Chicken Breasts Lean cuts of chicken breast provide your body with the nutrients, vitamins and proteins your body needs. Chicken is considered a lean meat and contain a high amount of good quality protein. Protein is essential for muscle growth and repair. Chicken also contains the vitamin niacin that is essential for converting macronutrients into energy. Bananas High in potassium and vitamins. Bananas are a top source of potassium, a mineral and electrolyte. Consuming too little potassium can cause muscle weakness and cramps, fatigue and in severe cases, abnormal heart rhythms and muscular paralysis. As intense exercise and perspiration causes potassium loss, ramping up your potassium intake, particularly following physical activity is critical. Bananas also supply valuable amounts of carbohydrates, which is the top fuel source for your body and muscles. Greens – Spinach and Kale Green leafy vegetables contain a ton of nutrients including vitamin K, which help to build strong bones. Spinach is a good source of many phytochemicals that are important for muscle growth and strength. It has one of the richest sources of 20-beta-ecdysterone – a phytochemical that have anabolic properties. Spinach is rich in glutamine, the amino acid that prevents muscle breakdown. Spinach also contains octacosanol, a compound that has the ability to increase muscle strength. Kale, Swiss chard and collards are also excellent choices. Both are a great source of Carbohydrates. Almonds Almonds are high in protein, high in monounsaturated fat and are very filling. A quarter cup of almonds provides you with 8 grams of protein, which is more than an egg. They assist in blood sugar control and hence weight loss. Nuts are a great source of l-arginine as it converts to nitric oxide (NO) and this helps to improve blood circulation. Nitric oxide is a very popular supplement used in muscle strength and growth. BONUS POWER FOOD Water Stop drinking Juice, Pop, Diet soda, alcohol and Energy Drinks, that help tp make you super FAT…This is the most important food/drink on this list bar none. Since our bodies are made up of 70-80% water and you are training at high intensity, you must drink water to stay hydrated. Water is essential for proper digestion, nutrient absorption and chemical reactions. Water is essential for proper circulation in the body. The levels of oxygen in the bloodstream are greater when the body is well-hydrated. The more oxygen the body has readily available, the more fat it will burn to use for energy. Without the presence of oxygen, the body cannot properly use your body’s stored fat for energy. Not only will the body burn more fat when it’s well-hydrated it also increases oxygen levels; which means you will also have more energy. Water helps remove toxins from the body, in particular from the digestive tract. THIS IS A MUST!!!! That’s it! Talk about Powerful stuff, right? Let Power Foods lead you to fat loss and lean muscle growth!
Breakfast Smoothie – Berry Banana Protein Smoothie Ingredients: Mixed Berries – Blueberries, Raspberries – 1 cup Strawberry – ½ cup Banana – 1 banana Almond Butter – 1 tsp. BioTrust Low Carb – 100% All-Natural Time-released Protein – (Protein source) – 1 scoop Water – 1 cup 5 ice cubs Directions: Put all ingredients in a blender and enjoy! GET YOUR BIO TRUST LOW CARB PROTEIN – CLICK HERE http://www.funkroberts.biotrust.com/Shop.asp?p=LowCarb BioTrust Low Carb™ Low-Carb Time-Released Protein Blend 100% All-Natural, Hormone-Free No Artificial Colors, Sweeteners or Flavors Time-Released Four-Protein Blend Only 4g of Net Carbs Per Serving! HAVE A BREAKFAST SMOOTHIE TO KICKSTART YOU METABOLISM A few years ago ago I weight about 210lbs and now I’m sitting at a lean, ripped and healthy185lbs The biggest part of my loss was tweaking my nutrition – not going diet crazy – just a few things that really made a difference. Eating breakfast was the key. Many people trying to lose weight skip breakfast so they can save some calories. NO NO NO! This is a big mistake. Blood sugar is the body’s most powerful hunger signal. During sleep, your body uses much of the carbohydrate stores in the liver that help maintain healthy levels of blood sugar. If you skip breakfast, low blood sugar triggers the hunger center in your brain. The hunger signals can be so powerful that you overcompensate and eat too much at lunch, or snack on bad food for the rest of the day. The University of Colorado researchers* found that people who eat breakfast maintain weight loss better than those who don’t. In the study, breakfast eaters burned up more calories during the day – probably because they had more energy. Using homemade breakfast smoothies using real whole food is a quick and easy way to get all the vitamins and nutrients you need to get the day started You breakfast smoothies should contain complex carbs (fruit or oatmeal), protein and healthy fats along with some greens if possible Having a breakfast smoothie when there is no time to cook anything, can hold off the hunger monster for hours and kick start your metabolism to burn fat. Eating breakfast is that it aids in weight management, it fuels the body to help provide energy, helps to give you better concentration and problem-solving ability throughout the day. DO NOT SKIP BREAKFAST! *(Obesity-Res. 10:78-92,2002)
Funk’s Fruity Kale Energy Protein Smoothie Here is one of my favourite Energy Boosting Smoothies that I make mid-afternoon to give me an energy boost and snack to carry me through until my next meal. Smoothies using REAL FOODS is an amazing way to get in a quick snack that you know is healthy and contributing to keeping your metabolism going so you burn fat while feeding your muscles with protein and essential nutrients for them to grow. I include my SUPER HUMAN FOOD which is Kale. I love Kale because it’s high in fiber and has zero fat. Provides vitamins and mineral such as IRON, VITIMAN K,VITAMIN A, C and CALCIUM. It has antioxidants, great anti-inflammatory food (great for athletes) and it’s ALKALIZING. Kale is gunning for the SUPER FOOD CROWN. Check out this Smoothie Recipe and add it into your rotation. INGREDIENTS: 2 scoops BioTrust Low Carb – 100% All-Natural Time-released Protein – (Protein source) 1-cup water 1-cup assorted fruit – melon, cantaloupe, apple slices – (antioxidants, vitamins and minerals, IMMUNE BOOSTER) 1 banana – Potassium ½ cup of Kale – Source of Energy, High in Fiber, 0 fat, Iron, Anti-inflammatory food, vitamin A, C and Calcium, Antioxidants, Alkalizing 1 tsp. almond butter – Healthy Fats 5 ice cubs Directions: Put all ingredients in a blender and enjoy! BioTrust Low Carb™ Low-Carb Time-Released Protein Blend 100% All-Natural, Hormone-Free No Artificial Colors, Sweeteners or Flavors Time-Released Four-Protein Blend Only 4g of Net Carbs Per Serving! ORDER BIOTRUST LOW CARB PROTEIN BLEND TODAY – CLICK HERE
I read this great article from my friend and Holistic Nutritionist, Yuri Elkaim, just before we cleaned out our pantry and fridge off the sweets and junk that seemed to pile up over the holidays a couple of weeks ago So I wanted to share this with you. From the desk of Yuri Elkaim, BPHE, CK, RHN Owner and Founder Elkaim Health Fitness Solutions, Inc. Creator of Total Wellness Cleanse Program Have you ever stopped to think about whether some of the foods that you’ve been told are GOOD for you; might actually be causing more damage to your health? I know it’s not something we all think about but I want to share 3 so-called health foods with you that actually damage your health! I’m sure you’ll find this helpful. “Not-so-Good” Health Food #1 – Unfermented Soy Soy is one of the highest food sources of protein but that’s about all it’s got going for it, especially in its unfermented form. The problem with soy boils down to the fact that it is a very powerful source of phytoestrogens, which elevate the estrogen levels in your body. This is a big problem nowadays as we are seeing more and more people develop “estrogen dominance” related problems like endometriosis, ovarian cysts, and general weight gain – just to name a few. Since estrogen promotes cell division/growth it is also a stimulating factor in the development of many types of cancer. Not great if you ask me. The other issue with soy is that it suppresses your thyroid. These “goitrogenic” properties reduce your thyroid function and thus your overall metabolism. Since the thyroid is the master gland of metabolism, any disruption to it will inevitably cause you to pack on the pounds. On the flip side, fermented soy products like tempeh and miso are OK to eat and are actually really good for you. But it’s the processed, unfermented versions of soy (tofu, soy milk, etc…) that are readily available in almost ALL of our processed foods that are the big problem. “Not-s o-Good” Health Food #2 – “Low-Fat”, “Low-Sugar”, “Diet” I recommend that you steer clear of packaged foods. Mainly because they are made by companies that have no interest in your health. Case in point – any packaged food that is labeled ”low fat”, “low sugar”, “diet”, or any other marker of processing. Remember this – when a food has had ALL or SOME of its original contents removed, these will need be replaced by another (and usually nastier) additive. For instance, “sugar free” yogurt and diet sodas may have few calories because they don’t have any sugar but they do have a ton of aspartame and acesulfame K – TWO deadly neurotoxins that account for over 75% of ALL health complaints that the FDA receives!!! If you’re going to eat something out of a package or box, make sure it’s REGULAR. End of story. “Not-so-Good” Health Food #3 – Whole Grains What?!? “But what about my Cheerios,” you might be saying. This is one of the biggest farces of our time. We’ve been told to eat whole grains because they are good for us. They are great source of fiber and other vitamins. Well that’s not completely accurate. Here’s the problem…. Humans have not evolved to properly digest grains. It doesn’t matter if we’re talking white pasta, whole wheat or multigrain bread, or cheerios… Your digestive tract does not know how to handle grains. Sure some cultures may fair better than others but isn’t it interesting that MOST weight loss diets tell you to avoid grains??? Other than helping you lose weight quickly, removing grains will also reduce the irritation and thus potential inflammation caused by gluten (a problematic protein found in grains). We’ve now seen that gluten is at the root cause of numerous autoimmune disorders, leaky gut, food allergies, skin breakouts, and weight gain. To avoid gluten; choose pseudo grains like quinoa, amaranth, millet, and buckwheat. These grains don’t contain gluten and are a much better source of protein and important minerals. Nonetheless, reducing your consumption of ALL grains will better your chances of losing weight and looking great. There are also number of other foods that are not great for your health (8 to be exact) and I will show exactly which ones they are, how to replace them, and how to purify your body for easier weight loss and all-day energy with my TOTAL WELLNESS CLEANSE program. Considering it’s the new year, I thought you’d benefit from this information since there’s no better time to cleanse your body than now…or maybe in 12 hours from now Your friend and coach, Yuri ACCESS YOUR TOTAL WELLNESS CLEANSE CLICK HERE
ROASTED CHICKEN BREAST STUFFED WITH SPINACH AND WALNUTS It’s no surprise that chicken breasts are staple bodybuilding food. After all, they are a good source of high quality protein and low in fat… The wife and I are always looking for new recipes to keep our healthy diet and nutrition. Sometimes we get stuff in the rut of making the same thing over and over again… So when my buddy Dave Ruel put his Anabolic Cookbook on sale at 40% off, it was a no brainer to pick it up. And Viola! We present to you an awesome recipe for “Roasted Chicken Breast Stuffed with Spinach and Walnuts” that is both HEALTHY and DELICIOUS! Note: Dave is the author of the Anabolic Cooking Program at: http://tinyurl.com-anabolic-cookbook-funk Here’s What you Need – Makes 4 Serving • 4 large fresh chicken breasts, boneless and skinless (average 8oz per breast) • 4 cups fresh spinach • 2 tbsp garlic • 1⁄4 cup walnuts crushed • Salt • Fresh ground black pepper • Olive oil (not extra virgin) • Herbs and Spices – use your favorites for flavour Directions 1. Pre-heat oven to 400°F. Butterfly chicken breasts (cut along side and lay out flat leaving attached at one end like a book) and lay out flat on cutting board. You can pound it slightly to flatten a bit if you want. 2. Rub both sides with olive oil and season well with salt and pepper 3. Lightly wilt spinach in non-stick pan, or if using frozen just thaw. 4. Spread garlic onto one half on inside of chicken breasts. 5. Sprinkle with crushed walnuts and spinach on top of walnuts. 6. Fold top over and place on a rack fitted inside a sheet pan or roasting pan 7. Place chicken in oven and bake for 20 minutes at 400°F. Then reduce heat to 325°F and roast for an additional 30 minutes, or until inside stuffing reaches 145°F. 8. Let rest for 15 minutes before slicing. Nutritional Facts: (Per Serving) - Calories: 407 - Protein: 55g - - Carbohydrates: 4g - Fat: 19g P.S. The Anabolic Cooking Program features 200+ mouth watering recipes that are all “Muscle Cook” approved and fit in perfectly with a healthy bodybuilding nutrition program. It’s by far the best cookbook I’ve seen so far, that will help you reach your muscle building and fitness goals. The program has recently been revised and updated for 2012 and to help celebrate the New Edition Dave is offering his entire program at a HUGE 50% discount for this week only! (Until January 12, 2013) Just click on the link below to check it out and download your very own copy Right Now at: http://tinyurl.com-anabolic-cookbook-funk Who said eating healthy had to be boring?