Lose Fat and Keep Muscle with Super Foods: Part 3

Mango-Slices-

Lose Fat and Keep Muscle with Super Foods


A successful fat loss program is going to take you out of your comfort zone in the kitchen and also in the gym. Over the next few months I will be uploading helpful videos and information to help you achieve your fitness goals. To start I have put together a 5 part video blog series for quick to make super food protein shakes. Each week I will be loading a new video blog.

Kale, Mango, and Banana Protein Shake

Protein, it’s not just for the guys. Protein acts as a building block for muscle, it’s also important for muscle contraction. In order to get the best results from your training program you may need to add protein. Protein is needed for full and powerful muscle contractions during your personal training session. Both men and women benefit from adding a Super Food protein shake to their workout program. There are 20 amino acids that work together to form protein molecules, 11 of which are synthesized by the body. The other 9 must be provided by consuming amino acid rich foods or supplements. Several quick sources containing these essential amino acids are eggs, yogurt and different types of protein powders.

Protein shakes are quick

Protein shakes are the go to meal before and after workout for a few good reasons: 1) They are a rich source of BCAAs (branched-chain amino acid). BCAAs help increase the body’s production of synthesized proteins as well as hinder the breakdown of protein molecules within the body. 2) Protein shakes are in a liquid form allowing the protein to be quickly and easily digested. 3) Protein shakes are easy to make, quick to clean up, and it’s easy to keep your calories in check.

A Quick Study:

Protein has to be produced by the body. Therefore, the amino acids need to be consumed, digested and distributed throughout the bloodstream to the cells before protein is made within the cells. Consuming protein about 20 minutes prior to your workout session will ensure that the necessary protein is available for use during your workout. Want to learn more? Contact me here!

Kale is loaded with antioxidants and is one our our super foods.

kale is actually a great source of alpha-linoleic acid (ALA), which is a type of omega-3 fatty acid that’s essential for brain health

Super Food – Kale

Antioxidant-Related Health Benefits

Kale stands out and is difficult for most foods to match. kale is one of those foods that’s packed with health benefits, it’s exceptional nutrient rich. Kale’s nutrient richness stands out in three particular areas:
(1) antioxidant nutrients, (2) anti-inflammatory nutrients, and (3) anti-cancer nutrients in the form of glucosinolates.

Here are just a few benefits Kale has to offer:

  • Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
  • Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
  • Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting.
  • Kale is filled with powerful antioxidants, such as carotenoids and flavonoids help protect against various cancers.
  • Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
  • Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.
  • Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
  • Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
  • Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility.
  • Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body.
Mango, a great super food.

Mangos contain tartaric, malic, and citric acids, which help maintain the body’s alkali reserve.

Super Food – Mango

Mango is full of essential nutrients such as vitamin C, dietary fiber, polyphenols, and pro-vitamin A carotenoids. Mango is considered as a powerful super food that is capable of strengthening the immune system and promoting weight loss. It is also useful in reducing the visible signs of aging.
Here are just a few things Mango have to offer:

  • Mango improves skin health
  • Aids cell reproduction, heals wounds, and dry, scaly skin.
  • Vitamin C works like a powerful antioxidant that fights all signs of aging.
  • The generous amounts of vitamin C and vitamin A in mango, plus 25 different kinds of carotenoids keep your immune system healthy and strong.
  • Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers.
Bananas are a great Super Food

Bananas are high in antioxidants, providing free radicals and protection from chronic disease.

Super Food – Bananas

Bananas have gained the ranks as a Super Food!!

A slightly green, medium-size banana will fill you up and boost your metabolism with its 12.5 grams of Resistant Starch. Even a ripe banana still ranks high on the list of foods containing RS, with almost 5 grams.
Here are just a few things bananas have to offer:

  • Helps overcome depression due high levels of tryptophan.
  • Eat two bananas before a strenuous workout to pack an energy punch and sustain your blood sugar.
  • Protect against muscle cramps during workouts and night time leg cramps.
  • Banana can also counteract calcium loss during urination and build strong bones.
  • Regulates blood sugar and as part of a weight loss workout program.
  • Aids in weight loss.
  • Strengthen the nervous system
  • Helps with the production of white blood cells due to high levels of vitamin B-6.

Proteins

Whey Protein

Whey protein supplementation along with the right exercise program can help improve muscle development and promote the growth of lean tissue mass. There are many benefits to using whey protein in your shakes. Whey protein is considered a complete protein, contains all 9 essential amino acids and is low in lactose content.
Here are just a few benefits of Whey:

Whey PROS

  • Adding whey protein powder to your nutrition and fitness program can have several advantages, particularly for weight loss.
  • In several test cases people who added whey protein lost more weight and felt less hungry then those that didn’t.
  • Anti-cancer properties – Promising results have been published for the use of whey protein concentrate (WPC) and glutathione modulation in cancer treatment.
  • High cholesterol – according to one study there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with other groups.
  • Asthma – One study found that children with asthma who were supplemented with whey for one month had an improved cytokine response.
  • Research found that beverages that were supplemented with whey protein significantly reduced blood pressure in patients with hypertension.

Whey CONS

  • There can be some unknown ingredients in it. The front label will say 100% whey protein. However the ingredients label may include: artificial flavors. xantham gum, soybean or other oils, artificial sweeteners, sugar and other ingredients which may or may not be healthy.
  • If you’re already getting enough protein in your diet, then utilize whey protein powder as an additional enhancement, you might be doing your body more harm than good. If you need more information about this get in touch with me here
  • Added calories. Whey protein adds calories so account for them.

Other side effects can be:

  • Stomach pains
  • Cramps
  • Nausea
  • Headache
  • Fatigue

Soy Protein

Soy protein is plant based and comes from soy beans. Soy protein is considered a complete protein and contains all the essential amino acids. Soy protein is rich in both arginine and glutamine. Arginine helps muscle formation. Soy has a slower absorption rate than other protein which means it takes the body longer to digest the protein. Soy protein is extremely helpful in forming new muscle tissue but less helpful in rebuilding muscle. Because Soy is a plant based protein it can be a great alternative for those of you with dairy allergies. Soy protein is lower on the BV (Biologic Value) scale and therefore you may need a greater quantity to equal the same amount of protein that is actually absorbed by the body. Contact me for more information on adding additional protein to your nutrition plan.
Here are just a few benefits of Soy:

Soy PROS

  • The FDA has shown that a diet which includes at least 4 servings of soy protein each day plays a part in reducing the bad cholesterol, known as LDL cholesterol, by up to 10%. However, the good cholesterol, HDL cholesterol, is not reduced by adding the 4 servings of soy protein each day.
  • Studies have shown that soy protein attacks the plasma in LDL cholesterol while not affecting HDL cholesterol in any way.

Soy CONS

  • Some have concerns about the isoflavones found in soy. Studies suggest that isoflavones can disrupt the body’s hormonal balance.
  • Some experience digestive issues.
  • Soy has been implicated in thyroid problems as well as changes in testosterone and estrogen levels.

Alternative Proteins

Egg Protein

Egg protein is made from egg white. It’s fat-free, very high in protein, and is considered a perfect source for protein because of its complete makeup of essential amino acids, branch chain amino acids, and glutamic acid. Your body absorbs egg protein completely, which is why it is at the top of the list for standard absorption measurement.

Pea Protein

Pea protein can help with both a pre-workout energy boost and improved post-workout muscle recovery. It includes complete amino acids, including high levels of branched-chain amino acids (BCAAs).

Rice Protein

Brown rice protein powder has many benefits for health and fitness. It provides a convenient source of protein for vegetarians and others who follow restricted diets. Being allergen -friendly, it may also make an excellent choice for individuals with dairy, soy and/or gluten allergies. Like other protein sources, brown rice protein can assist in weight loss or weight management, with the advantage of being very low fat and low calorie.

Liquids

Milk

If you didn’t already know, milk contains protein, which helps to rebuild muscles. Drink a glass of milk after you exercise to give your body what it needs to recover. It can also help with soreness and replenishing fluids that you lost during your workout. Those that have a glass of low-fat or skim milk tend to loose weight and maintain muscle more than those who just exclude milk from their diet.

Soy Milk

Soy milk can deliver as much protein as dairy milk. Each cup of soy milk contains 7 grams of protein composed of all varieties of essential amino acids. Soy protein is considered a great sources of a complete protein which provides all-around nutrition for healthy muscles. Studies have shown that regular intake of soy products in addition to routine exercise can lead to reduced body fat and higher percentage of lean muscles.

Almond Milk

If you’re someone who wants to gain more muscle, strength and power, almond milk can help you! It’s rich in protein and riboflavin, both of which increase the Vitamin B and iron levels in your body. This is very good for the absorption of oxygen and protein needed for energizing the body, growing muscles, and repairing cells. Combine drinking almond milk with a proper nutrition and fitness program and you’ll soon have the fit body you desire.

Rice Milk

Rice milk contains more carbohydrates than cow’s milk. However, unlike cow’s milk, rice milk doesn’t contain lactose or cholesterol. This makes it healthy for your heart, as well as safe for those who are lactose intolerant. Rice milk doesn’t contain as much calcium or protein as cow’s milk. Since rice milk doesn’t contain a high amount of protein, those who use rice milk as a milk substitute must plan to include more protein in their diet through other means. Most commercial brands of rice milk are fortified with calcium. This is why a serving of fortified rice milk provides the same amount of calcium as a serving of cow’s milk. Rice milk is also often fortified with niacin, vitamin B12, vitamin A, vitamin D and iron.

What’s in this Shake?

Kale, Mango, Banana, Protein Protein Shake: Ingredients

1 scoop protein of choice
1 Banana
6 Slices of Mango
3-4 leafs of Kale
1 Cup: Water/ Milk/ Soy Milk/ Almond Milk
Base your calorie count on the volume of ingredients your using. Quantity requirements will depending on your goals and workout program. Ask me for my recommendations

Making your Shake

Kale, Mango, Banana, Protein Shake: Directions

– Add Kale
– Add Banana
– Add Mango
– Add Protein
– Add Liquid

Blend until you get your desired consistency

More Information Nutritional information is editorial opinions and is given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional. These opinions are based on weighted averages of the nutrient densities of those nutrients for which the FDA has established Daily Values, and do not consider other nutrients that may be important to your health or take into account your individual needs. Consequently, any information about foods may not necessarily be healthier for you than any other food. All foods, regardless of my opinion have the potential to play an important role in your diet.

by gary