Funk’s Top 5 Power Foods For Fat Loss (Article)

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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!

Post Workout Banana-Berry Smoothie for Athletes, Building Lean Muscle and Fat Loss

This drink will start the recovery process quicker and keeps your fat burning metabolism going. Body needs carbs and protein so it can recover and repair muscles Smoothie Recipe and Directions Water 1 cup Ice Cubes – 5 ice cubes Prograde Post Workout 2 scoops – 31g carbs – 14g proteins (Protein and Carbs) Almond Butter – 1 tsp – (Healthy Fats) Wild Berries ½ cup (Antioxidants, immune booster, fast source of energy) Grapes – ½ cup (Vitamin A,C and essential minerals- potassium, iron, magnesium) Banana – 1 (Potassium) Directions: Put all ingredients in a blender and enjoy   banana - berry -smoothie4 Reasons You Must Have Post Workout Drink After Training/Workout If your goal is to burn fat, while building lean muscle or you are an athlete that trains at high intensity, then you MUST have a post workout drink (or meal) that consists of at least 2 to 1 Carbs to Protein (3 to 1 is preferred). Having just a protein shake ONLY is not good enough and will diminish any chances of you reaching your fitness goals. 1. Catabolism -Body is in catabolism and need carbs so that you are not burning the muscle protein that you just spent time building 2. Glycogen – Body needs to restore the glycogen stores burnt during your training or workout session. Body uses glycogen as energy and when that is gone, it turns to fat as it’s source of energy and starts burn FAT, which is Good. If you do not restore your glycogen (through simple carbs) then your body will immediately stop burning fat, hold on to it and start to burn your muscles instead 3. Protein –Your body and muscles need to be fed protein for recovery and muscle repair 4. Insulin – You need to spike Insulin (through simple carbs) to help transfer the protein to the muscles quickly and efficiently Get Prograde Nutrition CLICK HERE – http://funkroberts.getprograde.com (Canada, US, International)  

Breakfast Smoothie – Berry Banana Protein Smoothie

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)

Pre-Workout Smoothie – Pre-Workout Chocolate Oatmeal Protein Smoothie

Chocolate Oatmeal Protein Smoothie

Pre-Workout Chocolate Oatmeal Protein Smoothie

Recipe and Directions

Water 1 cup
Ice Cubes – 5 ice cubes
Protein – 1 scoop – Chocolate Bio-Trust Low Carb – 100% Natural Time-Released Protein (Protein Source)
Oatmeal – 1 cup (Carb – Slow Digesting)
Wild Berries ½ cup (Antioxidants, immune booster, fast source of energy)
Spinach – Greens ¾ cup – (Fiber, Anti-inflammatory, energy, antioxidants)
Banana – 1 (Potassium)
Glutamine – 1 scoop (Immune boosting and recovery supplement)

Directions: Put all ingredients in a blender and enjoy

Funk’s Secrets Tips to making this Smoothie

Oatmeal
I use Oatmeal in this smoothie because it keeps you full and provides the body with glycogen to help improve stamina throughout your workout. It is also a whole grain, which will keep your blood sugar stable.

Banana
I use the banana for it’s potassium, great taste and since it’s a complex carbohydrate it will keep you energized throughout your session.

Get BioTrust Low Carb – Click HERE

Low-Carb Time-Released Protein Blend

100% All-Natural, Hormone-Free

Time-Released Four-Protein Blend

Only 4g of Net Carbs Per Serving!

No Artificial Colors, Sweeteners or Flavors

http://www.funkroberts.biotrust.com/Shop.asp?p=LowCarb

NUTRITION: 3 “HEALTHY” FOODS TO AVOID

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