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

SUPER ENERGY PROTEIN SMOOTHIE

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

NUTRITION – ANABOLIC COOKING FOR MUSCLE RECIPE

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?  

3 POST-HOLIDAY CLEANSING STRATEGIES FOR A HEALTHIER 2013

Thought I would share this great article by my friend and Holistic Nutritionist Yuri Elkaim who really got me excited about cleansing. But not the traditional cleansing that you may have tried, read about or someone that has done a cleanse with temporary results. Read these 3 healthy cleansing strategies that you can implement right away and Yuri’s sample meal plan that will make you feel better better. 3 POST-HOLIDAY CLEANSING STRATEGIES FOR A HEALTHIER 2013 From the desk of Yuri Elkaim, BPHE, CK, RHN Owner and Founder Elkaim Health Fitness Solutions, Inc. Creator of Total Wellness Cleanse Program PANTS A LITTLE TIGHT AFTER ALL THAT FESTIVE INDULGING? FEELING MORE TIRED THAN USUAL? Well, let’s get rid of those extra holiday pounds and boost your vitality with these 3 smart slim-down cleansing strategies that I’m about to share with you here. After all, there’s no better time to CLEAN your body of toxic gunk (thank you alcohol, caffeine, sugar, and chemicals) and excess weight than the beginning of a new year. It’s my mission (and duty) to help you start 2013 in the healthiest manner possible. So I’m here to deliver the goods. But before I do, I must confess that I’m not a fan of cleansing in the traditional sense. By that, I mean your typical “pop-a-pill” and spend all day on the toilet type of cleanses. The problem with almost all cleanses on the market is that they are completely focused on the WRONG thing. They want you to believe that by buying bottles of their herbal concoctions, supplements, or drinking gallons of “spicy lemonade” that you’ll be able to lose weight and feel more alive than ever. And although they may show quick results, they will rarely if ever lead to lasting change. That’s no fun if weight loss is your goal, for instance. What good is it to lose 20 pounds in 2 weeks only to pack it right back on as soon as you revert back to your old ways to eating after your detox is complete? I want quick AND lasting change for you. I want you to enjoy incredible vitality and a body you can feel proud of. Not for just a few days but for good. And that’s exactly what the following 3 healthy cleansing strategies will help you move towards. Cleansing is important – if it’s done right. It’s not about relying on supplements but rather making small adjustments to the most important thing you do each day … EATING. Yes, you can eat more and weigh less. Yes, food can heal what ails you. And yes, these foods can actually taste delicious. But you have to know what you’re doing. LET’S START WITH THESE 3 STRATEGIES… #1 – GET YOUR AM DRINK ON Yes, that’s right… I want you to drink first thing in the morning. But I’m referring to water, and lots of it. I recommend starting your day with ONE liter of water before ingesting anything else. Why? Two reasons… First, you lose a lot water during sleep through breathing. Therefore, rehydrating when you wake up is important. Second, since you’re immobile during sleep, the toxins that your body produces and tries to get rid of build up in your liver and bile. Drinking water in the morning can help move those toxins out of your system in your urine and stool. Bonus tip: Add a squeeze of lemon to your morning water. Lemon stimulates gall bladder contractions, which facilitates the removal of those stored toxins. Lemon also awakens the rest of your digestive tract so you’ll find yourself hopping on the toilet quicker than by drinking a morning coffee. #2 – GO GREEN AND ENJOY A LIQUID LUNCH If I were to give you ONE strategy that could improve your body and health dramatically it would be to add more greens into your diet. And the easiest way to do that is by liquefying them. Because let’s be honest… Unless you’re a cow grazing the pasture, you’re most likely not going to be eating grasses and leafy greens all day long. But you certainly can throw greens like kale, parsley, swiss chard, lettuce, and any green powders into a blender, right? The power of green vegetables lies in their incredibly high levels of vitamins, minerals, and disease-fighting phytonutrients. Greens are also the major source of alkalinity within our food supply. Without getting too technical here, just realize that when you’re body is too acidic (from eating too many grains, sugar, and animal products) it becomes prone to sickness, disease, and lethargy. By eating more vegetables, especially greens, you can restore the natural alkaline pH that your blood requires for optimal health. Here’s my go-to lunchtime smoothie that I know you’ll enjoy too… 1 head of kale, Swisss chard, or dark green lettuce
½ handful cilantro
1 apple
1 pear
1 banana
Juice of ½ lime
500 ml of water. Throw everything into a blender and you’ll get about 1 liter of cleansing power that tastes amazing! #3 – REMOVE COMMON CONGESTING AND ALLERGENIC FOODS (AT LEAST TEMPORARILY) Foods like sugar, caffeine, and alcohol are obvious ones to scratch off the list when cleansing your body of toxic build-up in a healthier way. But not many people realize that foods like corn, soy, grains, and most animal products (especially dairy) are very congesting and taxing on your digestive and immune system. Essentially, what this means is that by eating these “allergenic” foods on a regular basis, some of their proteins can be identified as foreign invaders by your immune system. As a result, they stimulate inflammation throughout your body, leading to mucus production, congestion, and shunted flow of energy. The best way to realize this is to experience it first hand. And the only way to do that is by removing these foods from your diet – at least for a few days. Then, once you notice that you have more energy, less congestion, better bowel movements, and have shed needless fat, then you can add them back into your diet (one at a time) to notice their effect on your body. You’ll be shocked – to say the least. Not sure where to start? Here’s a simple one day meal plan to give you some ideas of how delicious a proper “food-based” cleanse can be… BREAKFAST: Coconut Blue-Cranbery Smoothie 1 cup fresh or frozen blueberries 1⁄4 cup fresh or frozen whole cranberries 250ml coconut milk
250ml water LUNCH: Leek and Onion Soup 3 leek stalks 1 large onion 5 garlic cloves, minced 5 stalks celery, juiced 1 carrot, juiced 2 tbsp Braggs Liquid Aminos to taste 1 tbsp fresh rosemary, chopped 2 tbsp olive oil (optional) 4 cups water
Fresh ground black pepper to taste DINNER: Roasted Veggie and Quinoa Perfection 1 cup quinoa 2 cups water 2 small zucchinis, chopped 1 medium carrot, chopped 1 small red onion, chopped 2 tbsp coconut oil 1 sweet potato, peeled and chopped 1 yellow squash, peeled and chopped Juice of one fresh lemon Sea salt to taste 1. Roast chopped vegetables in the oven at 300°F until tender. 2. Bring the quinoa and water to a boil in a medium pot and then reduce the heat to a simmer and let cook for 10-12 minutes, or until water is absorbed and quinoa is fluffy. 3. Place bed of quinoa on plate and surround or top with roasted vegetables and a splash of fresh lemon juice and sea salt to taste. I hope these ideas get your taste buds sizzling. Cleansing is absolutely critical to your health (since we’re all way too toxic) but I want you to realize that cleansing doesn’t have to revolve around crazy herbal supplements. Instead, it can and should be based on eating clean whole foods. That’s the only way you can achieve quick and long-lasting results. After all, you’re improving your dietary habits one day at a time – and improving your daily habits is what counts in the long run.

CLICK HERE FOR THE SAFEST AND MOST DELICIOUS WAY TO CLEANSE YOUR BODY