NUTRITION BASICS FOR FAT LOSS – 3 VIDEOS

One of the largest barriers people have when trying to burn fat and lose weight is their Nutrition. It is not necessarily that they are not trying hard, but the lack of knowledge concerning nutrition is what usually prevents the majority of people from starting or sticking with a diet.

A big mistake I see with dieters is that they go into a diet with the intention of being overly strict on what they allow themselves to eat. The problem is that when they slip up and cheat, they see it as absolute failure and quit the entire idea. The result is a retiring back to old, bad habits.

I was no exception to this either. Healthy nutrition was my biggest struggle. I was pretty big and muscular to an extent, but I could not get the six pack abs or real defined muscles.

So after I retired (from volleyball) and changed my training from traditional weight lifting to High Intensity Interval Circuits, the fat started to peel off, but I still couldn’t get the six pack.

So I decided to concentrate more on cleaning up my diet, getting rid of all the junk and crap and learning more about proper nutrition. And you know what? It was easier than I thought.

Look I am not a certified nutritionist, but with a few years of research, working on my own nutrition for my pro Muay Thai fight, fitness modeling and becoming a nutrition guru for MMA athletes.

Add working alongside Laura Discepola from Fit to Eat Nutrition for my Spartacus Program and of course engaged to a former bodybuilder and current muay thai fighter, I have been able to somewhat master the art of nutrition for fat loss and I am still learning and evolving.

So now I want to share all my nutrition knowledge and success with you. Over the next couple of months, I will be posting 10 nutrition videos to help you with you weight and fat loss goals.

I used all the nutrition information I am going to share with you to help me with my 8 Week Spartacus Workout and Nutrition Body Transformation, plus it’s a key in my two of my up-coming projects (Spartacus Workout 2.0 Program and Nutrition for Combat Fighters).

The great thing is that it has also worked for hundreds of people. The information that I am going to share with you is not new, I did not create it, and in fact it’s simple to follow.

So if you are a male or female with a goal for weight and fat loss, sit back, grab a pen, watch, listen and take down some tips and start to implement clean healthy nutrition into your lifestyle.

Below is a 3 part series on the Nutrition Basics for Weight and Fat Loss. I have also included some notes that accompany the information in the videos, so that you don’t have to remember everything or in case you missed the important points



NUTRITION FOR WEIGHT AND FAT LOSS - PART 1




NUTRITION FOR WEIGHT AND FAT LOSS - PART 2 -
WHAT TO EAT AND WHAT TO STAY AWAY FROM




NUTRITION FOR WEIGHT AND FAT LOSS - PART 3 - ONE DAY FAT LOSS MEAL PLAN





VIDEO NOTES:

We know how important nutrition is to fat loss.
- 75-80% of fat loss success will come from your nutrition
- You can’t out train a bad diet
- You go on the treadmill or elliptical and burn 300 calories and then you step into the kitchen and eat a muffin or a piece of pizza and within a minute it you put those 300 calories or more back on.

PHYSICALLY ACTIVE PERSON (SPARTACUS, MMA ATHLETE, WORKOUT FANATIC, ATHLETES VS SEDENTARY PERSON
- More calories needed
- Timing of Nutrients
- Increase Carbohydrates
- Increase Protein


NUTRIENTS
- Everything we eat provide nutrients – all foods
- 6 categories of nutrients which all provide different functions
- Eat proper food to get the best and most nutrients for your body
- Nutrients work together


MACRONUTRIENTS AND MICRONUTRIENTS

MACRONUTRIENTS

1. Carbohydrates – provides energy for the body

2. Protein - rebuilds and repairs tissue and helps to build muscle and fat loss

3. Healthy Fats – part of all cells and protect internal organs and provide fat soluble vitamins

4. Water – most important nutrient for the body, 60% of the body, without any water we can only last a couple of days before we die, we can last about 30 days without food

MICRONUTRIENTS

- Vitamins and Minerals regulate varies body processes

- They work in different cells
- Vitamins and minerals DO NOT PROVIDE ENERGY – a lot of people will be taking a vitamin supplement and think that their energy is higher – that is physicalogically impossible unless you are deficient in a mineral – in in our society (Western) the levels of very low deficiency is very low


CALORIES
- Carbs 4 Kcal/g
- Protein 4 Kcal/g
- Fats 9 kcal/g – that is why they must monitor fat intake

- Alcohol – 7kcal/g

- Water 0kcal/g

WHAT TYPE OF FOODS TO EAT OVERVIEW

- Whole Foods, Clean Foods, Real Foods

- Lean Proteins, Real meats like chicken, fish, turkey, lean ground beef – unless your are Vegan

- COMPLEX Carbs – veggies and fruits

- Real fruits like strawberries, apples, oranges, bananas, etc

- Real vegetables like broccoli, spinach, carrots, etc
- Healthy Fats - Olive oil, omega fish oil
- Real drinks like water, green tea and non-sweetened iced tea


THINGS TO STAY AWAY FROM

DO NOT pollute your body with

• processed foods,

• packaged foods,

• deep fried foods

• take out like McDonald's,

• junk food,

• soda/pop,

• alcohol

• frozen microwave meals




Real foods don't have as many calories, and they don't have near the amount of terrible side effects

Stick to the real foods and you'll be sure to hit your weight loss goal.
　

BASIC ONE DAY PLAN RULES
- Eat 5-6 small meals
- Eat about 3 hours apart
- EAT PROTEINS WITH EACH MEAL and mix up your protein sources as well
- EAT YOUR CARBS IN THE AM WHEN YOU BODY CAN TOLERANT THE GLUCLOSE AND AFTER A WORKOUT
- EAT VEGETABLES with each meal

Exercise Day:

Breakfast: protein/carbs

Mid-morning: protein/fat

Lunch: protein/fat

Mid-afternoon: protein/fat

Evening (after exercise): protein/carbs

Pre-bed: protein/fat

Non-exercise Day:

Breakfast: protein/carbs

Mid-morning: protein/carbs

Lunch: protein/fat

Mid-afternoon: protein/fat

Evening: protein/fat

Pre-bed: protein/fat

WHAT IS THE MOST IMPORTANT MEAL OF THE DAY?

FAT LOSS NUTRITION TIP:

The most important meal of the day for you is the “Post Workout Meal”.

After the workout, your body is in catabolism and starving for the carbohydrates and protein that it needs to recover and repair. This meal will start the recovery process quicker and keeps your fat burning metabolism going.

I am not just talking about a protein shake, although protein is important at the post workout meal, you cannot forget about the carbohydrates. Your shake or meal should have 3-5 to 1 ratio of carbs to protein. (If the shake has 20g of protein, then you should have 60-100 grams of carbs, depending if you are female or male).

You must have this shake or meal under 60 minutes, post workout for optimal fat loss! Simple Carbs and Whey protein are your great choices.

NOTE: If you work out at night, then a good Post Workout Meal in liquid form is perfect, as it is easy to digest and gives you the window to rest before you sleep. I use the Prograde Workout Formula, it was made for this purpose.

DO NOT skip this important meal. Make sure you get this meal in after your workout and watch the fat melt off your body.




Your Coach and Friend
Funk Roberts

P.S.  I just ordered two bottles of Prograde Nutrition for Angela and I, because we often train late and are not done until after 9:00pm. Prograde has the perfect carb/protein ratio for optimizing workouts and ensuring fat loss.  This meal was so important during my 8 Week Spartacus Transformation Progress

ORDER YOUR PROGRADE WORKOUT FORMULA TODAY - CLICK HERE



METABOLIC FAT BURNING RECIPE - CHICKEN WITH MOROCCAN SEASONING AND QUINOA

METABOLIC FAT BURNING RECIPE - CHICKEN WITH MOROCCAN SEASONING AND QUINOA

Here's something Angela and I made right out of Dave and Karine's "Metabolic Cookbook" -- their super popular new fat burning cookbook.

The Chicken with Moroccan Seasoning and Quinoa took us under 30 minutes to prepare and cook, and took me 2 minutes to eat. It is so good and tasty.

Since we have started with cooking from this book, we can definitely see and feel the difference in our bodies. I am down about 1% body fat in one week. I’m looking more ripped as well.

The Guide is defined as the following:

Metabolic Thermo-Charge (of food)

It stands for how many calories your body is going to burn just breaking down the nutrients each time you consume a certain food. For example protein tends to have a high Metabolic Thermo-Charge. For this reason, by having high-quality protein in your diet, you'll naturally burn off more calories and move closer to your goal weight.



You should know Dave & Karine's Metabolic Cooking Recipe Guide hit some sort of sales record so to celebrate the success of their launch sale, and by popular request, they are extending their 1/2 Price Invitation Only Discount until 11:59 April 10th

GET 50% OFF METABOLIC COOKING CLICK BELOW
http://tinyurl.com/fat-loss-cookbook


Okay check out the video, take a look at the recipe and make sure you get your copy today. You will not be disappointed and if you don’t like it Dave and Karine will give you your money back 100% guaranteed, so what do you have to lose.





GET 50% OFF METABOLIC COOKING CLICK BELOW
http://tinyurl.com/fat-loss-cookbook


CHICKEN WITH MOROCCAN SEASONING AND QUINOA

INGREDIENTS

RECIPE MAKES 4 SERVINGS
• 4 boneless skinless chicken breasts (4oz each), diced
• 2 cups quinoa, cooked
• 2 tablespoons olive oil
• 1 medium onion, thinly sliced
• 2 cloves garlic, crushed
• 1 cup chicken broth
• ½ teaspoon ground coriander
• ½ teaspoon ground cinnamon
• ½ teaspoon paprika
• ½ teaspoon ground cumin
• 1 teaspoon ground ginger
• ¼ teaspoon cayenne
• Pinch of stevia
• 1 tablespoon tomato paste
• Salt and pepper

DIRECTIONS
1. Cook quinoa in advance.

2. Heat 1 tablespoon oil in a large skillet over medium heat and brown the chicken in oil. When the chicken is golden all over, scatter the onion and garlic over it.

3. Combine the broth and the next spices and whisk together well.

4. Pour over the chicken, cover the skillet, and let simmer for 5-6 minutes. Uncover the chicken and let it simmer for another 2-3 minutes or so to let the juices concentrate a bit. Stir in quinoa, the second tablespoon olive oil and mix well.

Per Serving
CALORIES: 286
PROTEIN : 32g
CARBS : 26g
FAT : 6g


GET MORE FAT BURNING RECIPES TODAY – 50% OFF SPECIAL UNTIL 11:59PM APRIL 10 - http://tinyurl.com/fat-loss-cookbook

Funk Roberts

Commission Disclosure: The metabolic powers certain foods have to make your body burn more body fat. This is essentially our way to name the thermogenic effect of food.

A MUST TRY FAT BURNING METABOLIC RECIPE

(See Funk and Angela’s Thai Chicken Basil Stir Fry Video below)

METABOLIC COOKING REVIEW

Want to hear the coolest metabolism secret yet?

Certain foods have hidden metabolic superpowers that can make your body burn even more unsightly body fat in far less time than “dieting” alone.

For most of these foods, the “superpowers” are essentially their high thermogenic effect.

My friends Dave Ruel and Karine Losier call it their "Metabolic Thermo-Charge".

It basically stands for how many calories your body burns just breaking down the nutrients each time you consume a certain food.

Dave and Karine are masters in the kitchen, and they know how to cook delicious (or Metabolicious, as they love to say) recipes that have been specifically organized around high "Metabolic Thermo-Charged" foods.

CLICK HERE FOR FAT BURNING RECIPES

Their "Metabolicious" recipes ensure that you’ll never get bored or be tempted to ditch your diet, and you’ll get the fat loss results you deserve FASTER!

You’ve really have to check it out their Metabolic Cooking Package.

Angela and I picked it up as soon as it launched (you get 52% off all week) and have been cooking up the fat-annihilating recipes.

The bulk of Metabolic Cooking is its vast amounts of nutritious and tasty recipes. The program contains the following recipe books, each with 20-40 recipes:

• Breakfast
• Chicken and Poultry
• Fish and Seafood
• Pork
• Red Meat
• Sides
• Smoothies
• Snacks
• Vegetarian

In total there are over 200 fat burning recipes each complete with a nutrition profile and directions on how to make. See the screenshot below showing one of the recipes found in the chicken and poultry recipe book.

You can see it is designated with PFC (Protein, Fat, Carbs), so it is easy to pick the meals you need to eat during the day. Just match the meals the meal plan that is discussed in the nutrition guide.


CLICK HERE FOR FAT BURNING RECIPES


Check out the video of us cooking one of the recipes. Metabolic Cooking is totally "Funk and Angela Approved" because it's quick and easy and a perfect combination of complete proteins with natural carbs and a healthy fat!




FAT BURNING THAI CHICKEN BASIL STIR-FRY

INGREDIENTS (RECIPE MAKES 4 SERVINGS)
• 4 boneless, skinless chicken breasts (4oz each)
• 2 tablespoons Thai fish sauce
• 2 tablespoons soy sauce
• Pinch of stevia
• 2 teaspoons dried basil
• 1 teaspoon red pepper flakes
• 2 teaspoons coconut oil
• 2 cloves garlic, crushed
• 1 small onion, sliced
• 3 cups green beans (cut each bean in 3-4 pieces)

DIRECTIONS
1. Combine the fish sauce, soy sauce, stevia in a blender. Blend for several seconds, and then turn off the blender. Add the basil and red pepper flakes, set aside.

2. Heat 1 teaspoon of oil in a wok or skillet over high heat and add the garlic, chicken, and onion and stir-fry for 3 to 4 minutes. Add the green beans and continue to stir-fry until the chicken is
cooked through.

3. Stir the fish sauce mixture into the stir-fry. Turn the heat to medium, cover, and simmer for 2 to 3 minutes (the beans should be tender-crisp).

Calories 198 per serving
PROTEIN : 31g
CARBS : 5g
FAT : 6g

CLICK HERE FOR FAT BURNING RECIPES

Your Friend and Coach

Funk Roberts


AFFILIATE DISCLAIMER
To my loyal friends: I believe in total transparency, and unlike some others, as my trusting subscriber and/or customer I’ll always be up front with you about my business.



Within the Funk Roberts newsletters and blog, I sometimes recommend products, and with those recommendations I sometimes also make a commission on referred sales. This commission helps to pay for things like site expenses and newsletter delivery, so I can continue to offer things like my free blog, newsletter, and regular insider tips to you at no cost.


Fact is, I get asked to promote something literally every day (for a commission), and the only products I will ever recommend are products that I 100% believe in and use myself. If I haven’t used it first hand, found it to be of exceptional quality, and believe it will undoubtedly help you achieve your goals faster, I don’t and won’t recommend it. Period!


Thanks so much for being my subscriber–having more than 15,000 people share my passion daily is the only reason why I’m able to wake up and do what I love each day.


THANKS!

FUNK'S OATMEAL PROTEIN BLUEBERRY PANCAKES

This  recipe was a weekly staple in my nutrition while training and dropping weight.  Great protien rich rich, trasty blueberry pancakes




FUNK'S OATMEAL PROTEIN BLUEBERRY PANCAKES


• 1 Cup Large Flake Oatmeal (real stuff)

• 1 Carton of Egg Whites

• 1 Scoop Vanilla Milky Whey Protein

• 1 Cup (Serving) Blueberry Sauce (Apple Sauce)

• Cinnamon for flavour

• 1 Cup Blueberries -- Frozen or Fresh



Mixed all the ingredients in a bowl and let sit overnight so the flakes soften and the flavours seep together.

In the morning, or whenever you want to eat the pancakes, use your ladle to scoop up the mixture to make 1 pancake.

Heat the stove to medium and cook mixture for approx 5 minutes or to your liking.

VOILA!

Eat this for your breakfast, lunch, dinner or for your mid morning or afternoon snack.

FUNK'S GET RIPPED AND LOSE WEIGHT NUTRITION PLAN

FUNK'S SAMPLE NUTRITION PLAN TO LOSE WEIGHT

In the quest to lose weight, get ripped, make weight for a fight or lean out, nutrition is 75% to reaching that goal. Don’t get me wrong, the more metabolic resistance training you do, the healthier your heart will be, your bones will be stronger, you will burn way more fat and you will actually have muscles.


So, during my training for my Muay Thai fight, I thought I would shoot this video of a typical nutrition day for me, but also wanted to show you that for under $31.00 per day, you can eat incredibly healthy.

This video is RAW, but I am sure you will get the picture. If you are an active male or female that trains with high intensity then you will have NO PROBLEM getting ripped and losing weight with a typical nutrition day as I show you.

Believe me it works, I actually went from 196lbs-178lbs in just over 7 weeks and maintained muscularity and strength…I was ripped! The healthy nutrition fuelled my workouts and training but also helped me to recover as well.

In this post, you get a sample 3 day meal plan, I have giving you my nutrition strategies and what NOT to eat so check it out!







SAMPLE 3 DAY GET RIPPED NUTRITION PLAN


• AFTER EACH TRAINING SESSION I HAVE A PROTIEN SMOOTHIE

• DRINK WATER WITH EVER MEAL AND IN BETWEEN



DAY 1

MEAL 1 OATMEAL AND PROTIEN POWDER WITH FRUIT

MEAL 2 EGG WHITES AND EGG NOODLES (MIXED) - CHEESE

MEAL 3 CHICKEN AND SALAD

MEAL 4 LIBERTE GREEK YOGURT WITH FRUIT AND ALMONDS

MEAL 5 RICE AND CHICKEN WITH VEGGIES

MEAL 6 COTTAGE CHEESE and STRAWBERRIES



DAY 2

MEAL 1 ENGLISH MUFFINS WITH EGG WHITES AND CREAM CHEESE - TOMATOES

MEAL 2 VEGGIE PLATE WITH 3 CABALSO SAUSAGE SLICES

MEAL 3 TURKEY SANDWHICH

MEAL 4 FRUIT PLATE WITH PROTEIN POWDER

MEAL 5 POTATO (SWEET POTATO) SPINACH SALAD

MEAL 6 LIBERTE GREEK YOGURT WITH ALMONDS AND BANANA



DAY 3

MEAL 1 PROTEIN SMOOTHIE - MADE WITH WATER MIXED WITH FRUIT

MEAL 2 RICE AND EGG WHITES

MEAL 3 PASTA WITH RED SUACE AND BROCOLLI

MEAL 4 TUNA WITH RED KIDNEY BEANS

MEAL 5 LEAN RED MEAT - SWEET POTATO - VEGGIES

MEAL 6 PROTEIN POWDER MIXED WITH WATER - CHOCOLATE




FUNK’S NUTRITION STRATEGIES

There are so many different diets out there that ell you so many things. They try to complicate it for you, Low carb, low fat, high protein, high fibre, Chinese tea secrets, 2 day fasts, detox diets…. It’s all WAY too confusing for new dieters when in fact it is very easy once you understand it.

They key to nutrition is to “Keep it Simple”. Eat clean, raw, real healthy foods as much as possible. More vegetable, fruits, lean meat and fish, quality fats, grains and drink the hell out of water!

Obviously if you are a women you are serving size will be much smaller. Even my Fiancé Angela would eat like this and she is as fit as a fiddle.

This is NOT a nutrition sample for a man or woman who does not work out or is not highly active.

So how does it work, or what are the rules…I can simplify it by giving you Funk’s Nutrition Commandments



FUNK’S 10 NUTRITION STRATEGIES

1. Every meal must have PROTEIN and CARB!

2. EAT A MEAL AFTER YOU TRAIN - You must eat a meal within an hour after your training

3. PROTEIN SHAKE - Try to get protein shake/smoothie immediately after training

4. PREPARE YOUR MEALS – You have to have food ready to eat at all times, especially if you are on the road, bring food with you.

5. DRINK WATER with all meals, in between and during training

6. Eat as much REAL FOODS as possible – eat real fruits, veggies, lean meats, grains and healthy fats

7. EAT EVERY 3 HOURS – Try to eat every 3 hours. Don’t be afraid to add another small healthy meal/snack if you feel like you have no energy or if you have a long day.

8. EAT YOUR CARBS - Carbs gives you energy, so you need to use them to get you through your workouts – don’t be afraid of carbs but make sure you earn them!

9. DO NOT STARVE - When you starve your body will hold onto every last bit of fat so that it is protected – It’s the opposite of what you want

10. GIVE YOURSELF A CHEAT DAY - Give yourself one day each week to eat what you want – ONLY ONE DAY! The rest of the week, EAT CLEAN!



WHAT NOT TO EAT LIST IF YOU WANT TO LOSE WEIGHT, GET RIPPED OR CUT TO MAKE WEIGHT

Foods and Drinks you MUST stay away from if you want to lose weight

1. Soda, Diet Sodas and Fruit Juices (tons of sugar and lots of empty calories)

2. Processed Foods

3. Packaged or Frozen Foods

4. Alcohol (empty calories and usually leads to bad food choices when drinking)

5. Sugar

6. Fast Food (McDonalds)

7. Creamy salad dressings (Ranch, 1000 Island, etc.)

8. Muffins

Cut all these foods out of your nutrition plan and diet and you will forever be FREE of FAT!

 

HOW NOT TO SABOTAGE YOUR DIET BY BEING PREPARED

BE PREPARED


Nothing in life gets done properly without planning and preparation.

Imagine knowing you were to have a child and did no preparation for the birth or after. It just wouldn’t work. The same type of thought must apply to your everyday life.

When you go to the gym, you should already know exactly what workout you are doing so it can be an intense effective workout. Prepare your meals beforehand so you do not find yourself slipping into eating the junk food that may readily be available. Being prepared keeps you focused and on the right track to success.



Fruit


3 – 5 servings daily
1 serving equals: 1/2 cup cut fruit, whole fruit size of tennis ball, half a banana, 1/2 cup 100% fruit juice

Fresh fruit is filled with vitamins, nutrients and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients.

Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. If fresh fruit is not readily available then go for plain dried fruit, with no added sugar.
Unlike veggies, it is possible to eat too much fruit. Though the natural sugars within fruit are much healthier than refined sugar, too much of it will have a negative impact on your blood sugar levels and the extra calories will be stored as fat. Stick with 3 – 5 servings per day.

Funk

FIT TO EAT RECIPE - WHOLE WHEAT PITA CRISPS (VIDEO)

HEALTHY SNACK - WHOLE WHEAT PITA CRISPS (VIDEO)

Certified Nutritionist, Laura D, shows you how to make healthy whole wheat pita crisps snacks for you to munch on. The video was shot at out Fit Firm N Fab Fitness Weekend Getaway for Women in Aug 2010 and this snack was a hit.

Try this recipe for yourself...I love them and made them last night...mmmmmmmmmmm!





WHOLE WHEAT PITA CRISPS RECIPE


Ingredients:

1 thin whole wheat pita, approx 6"diameter. (Not Greek style as they are too thick).

1 tbsp extra virgin olive oil

1 tsp chopped dried rosemary

1/2 tsp garlic powder

Sea salt and ground pepper to taste


Instructions

Preheat the oven to 385 degrees F. Cut the pita in half and open it to make 4 pieces.

Combine the olive oil with the rosemary and garlic and mix well. Using a pastry brush, paint the olive oil mixture onto each 1/4. Pile all the pieces on top of each other and cut into half and then half again making 16 triangles.

Without overlapping them, place the triangles on a cooking sheet and bake for 7 to 12 minutes until crisp. Check often so as to not burn them.

Remove from the oven and serve them with your favourite healthy dip or store them in an airtight container for later use. To save time, make the whole pack of pita and portion them out for healthy snacks.

CONTACT LAURA

Laura Discepola, RNCP/ROHP, PTS

Registered Nutritional Consulting Practitioner

Registered Orthomolecular Health Practitioner

Can-Fit-Pro PRO-Trainer, NWS & CPR Instructor
Personal Trainer (PTS) & Chef
lauradnutrition@rogers.com

Look out for Laura’s new book Fit to Eat coming soon!

HEALTHY BREAKFAST OPTIONS

Nutritionist Laura D takes you through some amazing breakfast options.  Check out the healthy proteins, carbs and fats that you can include in your morning breakfast meal.  I love the Yogurt-Cottage Cheese Mix (I'm telling you if you don't like cottage cheese just add yogurt and mmmmmmmm)

Remember breakfast is the most important meal of the day.  it is the best way to kick-start your fat burning metabolism. the sooner you eat breakfast teh sooner you start to burn fat

MAKE SURE YOU EAT BREAKFAST EVERY MORNING!

Laura D. Nutrition

Laura Discepola,

RNCP/ROHP, PTS
Registered Nutritional Consulting Practitioner
Registered Orthomolecular Health Practitioner
Can-Fit-Pro PRO-Trainer, NWS & CPR Instructor
Personal Trainer (PTS) & Chef
lauaradnutrition@rogers.com

IS JUICE GOOD FOR YOU? YOU MAY BE SHOCKED AT THE ANSWER!!!

Certified Holistic Nutritionist Laura D answers the question "Is juice good for you?"  Listen up closely and pay attention to this video, you may be SHOCKED!!!!





Contact Laura D and set up a face to face or online nutrition consultation/assessment

Laura Discepola - lauradnutrition@rogers.com




RNCP/ROHP, PTS Registered Nutritional Consulting Practitioner
Registered Orthomolecular Health Practitioner
Can-Fit-Pro PRO-Trainer, NWS & CPR Instructor
Personal Trainer (PTS) & Chef

7 STEPS TO A PERFECT PACKED LUNCH

Hey guys,


Georgette is a good friend and amazing trainer out of Pennsylvania. She has an incredible network of great Bootcamp and Personal Trainers. She also has a great NutriFitness Magazine with tons of information including this one that I wanted to share with you.

In this article, Georgette gives you some great tips on how to pack lunches for your kids and for yourself. 

This article is right alongside with my nutrition philosophy and what I follow for lunches as well.

So have a read...

7 STEPS TO A PERFECT PACKED LUNCH
By Georgette Pann

Summer vacation is winding down, fall is approaching and the kids are going back to school.

It's time to examine the art of packing the perfect lunch.

While it is easy to rely on the school cafeteria for the kids and fast food meals for you, this method will quickly result in unwanted pounds.

The only way to ensure that you and your kids are eating a nutritionally balanced, health promoting lunch is to pack it yourself.

According to Ann Cooper and Lisa M. Holmes in their book, Lunch Lessons, "When it comes to nutrition, children are not just miniature adults. Because they're growing, they have different dietary needs." (Their daily serving recommendations are in boxes below.)

Use the following 7 steps as your guide for packing healthy lunches that cover the spectrum of nutrients that your growing kids needs.

Don't have kids? Keep reading. You'll need these steps when packing your own nutrient-dense, fitness lunches.

Step 1: Hydration


Every function of the human body requires water, so it's a no-brainer that water should be included in your packed lunch. Eight glasses a day is a minimum.

It's easy to fall into the trap of giving kids juice or soda pop, and once your kids are accustomed to drinking these sugary treats expect a battle when you switch to water. This is one fight that is worth winning.

Remind yourself that the sugary drinks are filled with empty calories, which quickly lead to weight gain. Sugar also robs the body of vital nutrients and minerals.

 

Step 2: Protein

2 – 3 servings daily

1 serving equals:

2 – 3oz meat,

1/2 cup cooked beans,

1/3 cup nuts or one egg

Protein is an essential part of lunch, both for you and your kids. Kids need protein to support their growing body, and you need plenty of protein in order to grow and maintain lean muscle tissue.

Here's a list of healthy protein sources: fish, beans, tofu, nuts, eggs, chicken, turkey, lean pork and lamb.

Limit the amount of high-saturated-fat protein that your kids eat to no more than 3 servings per week. These include cheese, hot dogs, salami, bacon and sausage.

 

Step 3: Whole Grains


Kids 6-9 yrs: 4 – 7 servings daily

Kids 10-14 yrs: 5 – 8 servings daily

Teens: 6 – 9 servings daily

1 serving equals: 1 slice of bread, 1/2 bagel, 1/2 cup cooked rice, 1/2 cup pasta, 1 cup of whole grains

Whole grains are one of the major building blocks of a healthy meal. The key word here is "whole" meaning not refined.

White bread, bagels, pasta and rice have been stripped of the nutrients and minerals. As a result these items convert quickly into sugar, leaving your child drained after an initial quick burst of energy. Always avoid refined white grain products.

Here's a list of healthy whole grains: oatmeal, brown rice, quinoa, millet, bulgur, whole-wheat or sprouted grain bread, barley, whole grain cereal and whole wheat pasta.

Step 4: Veggies


4 – 9 servings daily
1 serving equals: 1 cup raw of 1/2 cup cooked vegetables

When it comes to veggies, variety is key. Choose a array of colors like orange, red, purple, green, blue, white and yellow to make sure that your kids are getting all of the necessary vitamins, minerals and phytochemicals.

Don't save vegetables for dinnertime. Pack each lunch with lots of colorful vegetables.

Try these veggie-packing ideas: Put a small container of hummus with cut veggies for dipping. Fill your sandwiches with baby arugula, roasted peppers and slices of tomato. Pack a container of veggie and whole wheat pasta instead of a sandwich. Invest in a small thermos and fill it with vegetable soup.

Step 5: Fruit


3 – 5 servings daily
1 serving equals: 1/2 cup cut fruit, whole fruit size of tennis ball, half a banana, 1/2 cup 100% fruit juice

Fresh fruit is filled with vitamins, nutrients and minerals. As with your veggies, choose a variety of colors to ensure that your kids are getting a range of nutrients.

Stay away from fruits that are canned and coated in syrup, and also from fruit snacks and chews that contain added sugars. If fresh fruit is not readily available then go for plain dried fruit, with no added sugar.

Unlike veggies, it is possible to eat too much fruit. Though the natural sugars within fruit are much healthier than refined sugar, too much of it will have a negative impact on your blood sugar levels and the extra calories will be stored as fat. Stick with 3 – 5 servings per day.

Step 6: Calcium


2 – 6 servings daily

Serving size based on the amount of calcium in the food. Examples of 1 serving: 1 cup cooked beans, 1/2 cup almonds, 1/2 cup dried figs, 1/2 cup dark leafy green vegetables, 1/2 cup tofu, 1 cup low-fat milk, 1 cup low-fat yogurt

Your kids need calcium in order to build strong, healthy bones. It is important to incorporate calcium into each meal.

Calcium isn't just found in dairy products. There are many plant sources that contain calcium that is more readily absorbed by the body than the calcium found in dairy.

Try these sources of calcium: nuts, dark leafy greens, salmon, broccoli, tofu, soy milk, sardines, beans, sunflower seeds, sesame seeds, low-fat milk, low-fat yogurt.

Step 7: Healthy Fat


3 – 4 servings daily

Serving size based on the amount of healthy fat in the food. Examples of 1 serving: 1 teaspoon of olive, safflower, sesame, flax or canola oil, 1/2 cup nuts, 1 tablespoon peanut, almond or cashew butter, 1 cup cooked beans, peas or lentils.

You may think of all dietary fat as being bad, but fat from plant sources are very important to the growth and development of a child's body.

Limit animal fats, which are filled with saturated fat and cholesterol, and eliminate trans-fatty acids contained in foods that are labeled as hydrogenated.

There you have it, 7 steps to the perfect packed lunch. See the recipe below to get you started on your first perfect packed lunch.

Remember that eating right is only half of the equation. Exercise is just as important when it comes to fitness and weight loss.

Are you ready to get started on a personalized fitness program? Call or email today to set up a consultation.


Perfect Packed Lunch


Here's an example of a healthy and balanced packed lunch. Try this one out, and then use it as a springboard for your own creative lunch ideas. Don't fall into the trap of eating the same thing day after day. Remember to use the 7 steps above to create your perfect packed lunch.

Servings: 1
Here's what you need...

For the wrap:

1 green tortilla

1 chicken breast (or your choice of protein: veggie patty, lean turkey, hardboiled egg, smoked salmon, grilled white fish, or baked tofu)

Sliced tomato

Romaine lettuce

1 Tablespoon hummus

For the veggies:

1/2 cup cut veggies (try broccoli, cauliflower, carrots and bell peppers)

1/4 cup hummus

For the yogurt:

1/2 cup plain nonfat Greek yogurt

Handful of berries (strawberries and blueberries)

For the trail mix:

1oz raw mixed nuts

5 golden raisins

Spread the tortilla with hummus, line with lettuce, tomato slices and chicken breast. Wrap and slice in half.

Wash and pack the cut veggies in plastic container. Pack the hummus in a small container.

Pack the yogurt in a small container and top with the berries.

Mix the raw nuts with the raisins and pack in a small container or bag.

Don't forget to pack a container of water and a napkin!

Nutritional Analysis: One serving equals: 547 calories, 19g fat, 39g carbohydrate, 12g fiber, and 55g protein.

HEALTHY SCRAMBLED EGG BREAKFAST VIDEO - WITH NUTRITIONIST LAURA D

HEALTHY BREAKFAST VIDEO

Nutritionist Laura D takes you through a quick and easy breakfast recipe for you egg lovers.  Breakfast is the most important meal of the day.  MAKE SURE YOU EAT BREAKFAST EVERY MORNING!





LAURA D'S SCRAMBLED EGG BREAKFAST RECIPE


Ingredients:

2 whole eggs

2 extra egg whites

1 green onion, chopped

1/2 ounce low-fat cheddar cheese (Swiss, cheddar or mozzarella)

Ground pepper and Sea salt (optional)

1/4 teaspoon extra virgin olive oil or non-stick spray (optional)


Instructions:

In a mixing bowl, combine the 2 whole eggs, 2 egg whites and whisk well. Add the chopped green onion and low-fat cheese and mix well. Pour into a preheated frying pan with a few drops of extra virgin olive oil or non-stick spray and cook until done. For extra fluffy scrambled eggs, add a tablespoon of water to the mixture. Serve with one slice of multi-grain bread or fresh fruit.



CONTACT LAURA D
Laura Discepola,
RNCP/ROHP, PTS
Registered Nutritional Consulting Practitioner
Registered Orthomolecular Health Practitioner
Can-Fit-Pro PRO-Trainer, NWS & CPR Instructor
Personal Trainer (PTS) & Chef
ldiscepola@rogers.com

3 EASY TO FOLLOW MEAL PREPARATION TIPS

3 EASY TO FOLLOW MEAL PREPARATION TIPS

When it comes to a healthy lifestyle, organization is very important. It's tough making five to six meals a day. Sometimes the desire to stop at the closest burger joint and scarf down a quick burger is almost unbearable, especially on days where you feel a bit lazy. But if you organize properly, you can save yourself a lot of the anguish.


The best way to stick to your diet is to plan your meal preparations.


TIP #1: COOK BATCHES OF FOOD

For example, once a week, you can cook up a Chicken Breast and Broccoli, make up a pot of Chilli and a pan full of Lemon Salmon, and make microwavable meals that are very convenient.


That way, when you're feeling a tad lazy, all you have to do is open your freezer, reheat and eat!


TIP #2: PACK YOUR FOOD STRATEGICALLY

Once you've cooked the food, you should definitely pack it by portion size. I use Tupperware to store much of my food.

If you want to freeze your food, the important thing to keep in mind is that your food should be vacuum sealed in order to lock in the freshness, as well as avoid freezer burn, which can make any meal unappetizing.
 
 
 
 
 
TIP #3: INVEST IN A GOOD COOLER
 

It's impossible to live your life in your house. There's going to be times when you'll have to leave, which is why investing in a cooler is absolutely essential.
 
A cooler will allow you to bring your meals with you, and since most of your meals contain fruits, meats and vegetables, it's very important that you keep them cool. After all, you don't want to go home with food poisoning, right?
 
 
 
 
Little Extra Tip: Always have a protein shake on hand

Last but not least, you should always carry an extra protein shake. A protein shake is your contingency plan. If you run into a traffic jam or have to work some overtime at work, you still have your protein shake to rely on.

 
Try these great preparation tips and you will see a huge difference in your healthy nutrition plan.


Check out this awesome cookbook that I picked up a month ago, it is helping me with my weight loss and getting ripped plan.

It’s called Anabolic Cooking and it will teach you how to make your own mouth-watering meals that will once and for all give you the opportunity to get the results and the body you deserve!

This book is packed with more than 200 "Anabolicious" recipes and is loaded with precious information that you must know about bodybuilding and fitness and to master the art of cooking for real results.

I use it and highly recommend it. Everything you need to know to be successful with your nutrition is covered in this book!

GET ANABOLIC COOKING NOW – CLICK HERE!

POST TRAINING SMOOTHIE RECIPE (VIDEO)

ANGELA SPECIAL POST WORKOUT SMOOTHIE - VIDEO

 

Jordan of Lanna Muay Thai takes you through the famous Angela Special Smoothie

 

 

 

POST TRAINING NUTRITION

 

Whether you are training in the gym, at home, for MMA or Muay Thai, it is important that you have a post workout meal/shake so you do not compromise how hard you just worked.

 

Post workout nutrition should be consumed NO LONGER than 1 hour after exercise. If you delay longer than an hour after your workout then your body begins to take those muscles you just worked so hard to get and deplete them by using them as energy for the rest of the day or night.

 

I see so many people that do not follow the rule of eating no longer than 1 hour after working out. If you are not doing it now, then start today.

 

For me it is hard to get that meal in 30min or even an hour after because by time I shower, pack up, drive home and cook, the hour has passed. I need to get something in my body right away to hold me until I can cook, so having a smoothie immediately after training is PERFECT!!!!

 

Check out my post training smoothie after my gruelling Muay Thai sessions called the Angela Special Smoothie.

 

Jordan from Lanna Muay Thai Canada takes you through how to prepare this delicious, refreshing smoothie. I also suggest you invest in a blender, especially if you work out at home.

 

 

 

ANGELA’S SPECIAL POST WORKOUT SMOOTHIE

 

Ingredients

• 2 Cups Strawberries (Frozen or Fresh) 
• 1 Cup of Ice
• 2 Scoops Protein Power (Isolate has less calories)- Vanilla, Chocolate or Strawberry
• 2 Cups of Citrus Juice or Water

Makes 2 Portions - 30g of protein from the powder and carbs from the strawberries

 

Your Coach and Friend 
Funk Roberts

Check out the Lanna Muay Thai website they have Muay Thai, Boxing, MMA, Conditioning Classes, Kids Classes, Fitness Bootcamps, Self Defense and more...

CLICK HERE FOR DETAILS ABOUT LANNA MUAY THAI 

AND GET INTO THE BEST SHAPE OF YOUR LIFE

HOW TO SHOP ON A BUDGET VIDEO

HOW TO SHOP ON A BUDGET VIDEO

This is a fantastic video with my good friend from San Diego Josh and Sean, who show you how to shop healthy on an extreme budget.  Awesome!



Funk Roberts

DOES HEALTHY EATING COST YOU MORE?

Quick-Links:
Healthy But Cheap Diet Plan

One of the biggest myths out there is the myth that eating healthy costs too much.

Just the opposite... and I'll prove it to you in three ways.


#1: CASH


Here's some sample figures courtesy of Scott Tousignant's fitness blog...

: 2 medium size sweet potatoes $1 or... small fries from a fast food joint
: 2 red peppers $1 or... a can of pop
: Bowl of oatmeal with fruit & protein powder (my favourite) $2 or... large bag of chips
: 6 Chicken Breasts $10 or... a sub combo from a fast food joint
: 18 eggs $3.50 or... a burger from a fast food joint
: 2 salmon fillets $15 or... large pizza
: Loaded chicken salad (homemade) $3 or... bag of cookies
: Large bag of oatmeal $3.50 or... 4 chocolate bars

Not much of a comparison, it is?

Yet the foods on the left would feed a family of two or more for 4-7 days... the foods on the right? 2-3 days if you live through it.

Tips to make the most expensive part of eating healthy -- the cost of quality meats -- go further include...

1. Use tofu fillers in chicken and beef recipes. Even if you hate tofu, you can barely taste the difference when combined properly.

2. Buy your meats in bulk online. You can find less expensive grass-fed beef and naturally-raised chicken and have it delivered to you if you live near a large city. If not, check the local farmers.

3. Eat meat only 3-4 times per week and use black beans with rice or inexpensive tuna for your other days. I eat tuna cooked in a skillet with lots of veggies and some olive oil almost every night and I LOVE the taste!

Jon Benson's book The Every Other Day Dietplan (http://www.everyotherdaydiet.com/go/funkrobert/video3 ) has over 40 pages of recipes in it to help you eat healthy and cheap... and you can still eat out and consume your favourite foods several times per week.


#2: YOUR HEALTH

Do we 'really' need to talk about buying new (usually larger) clothes every year or two? Or about the health care costs associated with being even 20 pounds over your ideal weight, let alone more? How about the time you miss from work with excessive colds?

Eating healthy and taking care of your body adds years to your life... and for the record, the years eating poorly takes away from your life, on average, costs each American over $80,000 in medical expenses.


Want to add that to your food budget?


#3: THE BIG PICTURE

Anyone who has been fit knows the joy it brings... the freedom you feel from wearing whatever you want... the productivity you see from increased energy... the pace at which you move during the day.


I get a lot of people that come up to me and ask why they are always tired and lethargic. Those people are always the ones that are overweight. I don’t know any fit people that do not always have crazy energy and are productive. The more fit you are the more energy you will have.

Not only are these gifts priceless, but they are also massive cash-savers. Your productivity alone can add thousands to your bottom line each year, well off-setting any costs associated with eating quality food.

 
THE BOTTOM LINE...

Like any good accountant would suggest, you need to look at your ROI (return on in.vest.ment) if nothing else.

What does in.vest.ing in a better body, greater health, and vibrant energy do for your life? How can that actually translate into more in.come AND less expense?

You will be surprised.



P.S. If you want some tips on getting started with shedding that excess weight... go here for a short video... and prepare to take some notes! ...

it's freee....


 EVERYDAY DIET PLAN VIDEO <--- click.here

Your Coach and Friend

Funk Roberts

 
Every Other Day Diet Plan


-- > Click Here to Start Today


Creator, Spartacus Workout Challenge

-- > Try the FREE 4 Week Spartacus Workout Challenge



Co-Creator, Fen vs Funk 4 Week Bootcamp for Women

-- > Try It For 4 Weeks Free



Co-Owner, Fit Firm N Fab Fitness for Women

> Sign up for our Weekend Getaway for Women



Creator, Funk MMA Strength and Conditioning

-- > Free Kbell Fighter and Bodyweight Workouts


Creator, 6 Week Jump Training Program

-- > Add 2-10 Inches on Your Vertical


Subscribe to Funk Roberts Fitness YouTube Channel

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Friend Me Up On Facebook

-- > Facebook.com/funkroberts


Follow Me On Twitter

-- > Twitter.com/funkrobertfit

HOW I LOST 25 LBS, GOT RIPPED AND MAINTAINED IT!

Do You Want to Lose Weight

DO NOT pollute your body with processed foods, packaged foods; take out like McDonald's, junk food, soda/pop, alcohol and frozen microwave meals.

I actually use the Lean Body Cookbook to help keep me lean and ripped

If you love food AND you love losing fat, you absolutely must get this recipe book here:

The Lean Body Cookbook <= 207 delicious recipes to help you get lean.

It's the biggest and best healthy lean body cookbook I've ever seen.

Plus, you get lean body meal plans for fat loss to help you get the body you want without living on boiled chicken and broccoli every day. Get ready to eat delicious food while losing fat.

DOWNLOAD THIS LEAN BODY COOKBOOK PACKAGE CLICK HERE

CLICK HERE TO ORDER

A GOOD EASY GARLIC CHICKEN RECIPE

One of the things readers ask me all the time is for good healthy recipes. Now, I am not a Registered Nutritionist, but whenever I need a good recipe, I go to the NutriFitness Magazine website. It is actually run by my good friend Georgette Pann who is an ACE Personal Trainer, SCW Sports Nutritionist, a Physical Therapist Assistant and former bodybuilder. She knows her stuff.

In the future, I will bringing you awesome healthy recipes from the NutriFitness Magazine website, but if you are stuck for something to make, go to the website and look through hundreds of great recipes for Breakfast, Lunch, Dinner, Appetizers, Dessert, Drinks and Snacks.

 This is what I ate last night.

EASY GARLIC CHICKEN

Sprinkle chicken breasts with garlic powder, onion powder and seasoning salt - then sauté and enjoy. Couldn't be easier! Great recipe for quick and easy meal, even for the pickiest eater!






Here's What You Need


• 2 teaspoons garlic powder

• 1 teaspoon onion powder

• 3 tablespoons butter

• 4 skinless, boneless chicken breast halves

• 1 teaspoon seasoning salt

Instructions


1. Melt butter in a large skillet over medium high heat.

2. Add chicken and sprinkle with garlic powder, seasoning salt and onion powder.

3. Sauté about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear.


Nutrition Facts

Servings: 4, Calories: 214, Fat: 10.1g, Cholesterol: 92mg, Sodium: 395mg, Carbohydrate: 1.7g, Protein: 27.6g

Add NutriFitness Magazine to your Favourites

CLICK HERE

 

http://nutrifitness.fitpromag.com/  

FUNK'S 8 DIET MUST DO’S

8 DIET MUST DO’S


Here are 8 must do’s in your diet to help you shape up, slim down and expose those abs that you work so hard for.

1. EAT BREAKFAST

Eating breakfast kick-starts your metabolism, gives you energy and increases your weight loss. Make sure you have a breakfast that combines, whole grains, protein and fruits and vegetables. People who eat a healthy breakfast have an easier time losing weight and keeping it off






2. GET A DIET STRATEGY


Make sure each meal or snack has one thing from each group. A) Whole Grains or Healthy Carb B) Lean Protein C) Fruit or Veggies. This is a foolproof strategy to weight loss and a healthy lifestyle.

3. PROTEIN, PROTEIN, PROTEIN

At every meal or snack always ask yourself “Where is the protein” Add it, if it is not there. Those that stick to the 40% Carbs, 30% Protein and 30% Healthy Fat, generally lose more weight than those that got more calories from Bad Carbs.




 
 

4. WHOLE GRAINS


Whole grains are a super- food. Research shows that those that eat more whole grains have smaller waistlines. Whole grains are packed with nutrients and fibre and take longer to digest. White grains hit your system quickly, causing insulin levels to rapidly rise and fall. That’s why you get that body meltdown after a white pasta meal. Next time you shop, make sure Whole Grains are on the top of your food list, especially cereals, pasta and bread.



5. BUY MORE UNPROCESSED FOODS


Processed foods are high in calories, refined sugar bad fats and low in nutrients. Stock up on the unprocessed foods that have the healthy fats, vitamins, minerals, fiber and antioxidants that you need. When you go shopping stay out of the middle aisles and stick to the perimetre.

6. DRINK WATER


I must say this to you all the time, but water is so important to a successful weight loss and a healthy body. Sometimes just by drinking water you can curb your food cravings or cure an upset, bloated stomach.

Replace sugary drinks, soda and diet soda with water and you will consume fewer calories and lose more weight. Have a glass of water with every meal and snack.

 

7. EAT HEALTHIER SALADS

A lot of times I see people make a salad with great intention, but absolutely sabotage it by adding croutons, bacon bits and fatty salad dressing; that’s a cardiac arrest waiting to happen. Without all the added extras a salad can give you all the nutrients and be filling with fewer calories.

One of my favourite salads is Chicken and Spinach Salad. Start with Baby Spinach Leaves; add tonnes of vegetables like Tomatoes, Cucumbers, Peppers, Fresh Herbs top of the entire salad with grilled lean chicken breast. Use oil and balsamic vinaigrette and you are set.

8. FIBRE

Fiber is fundamental to digestion and proper assimilation of consumed. Did you know that simply adding an extra 6g of fiber per day to your diet will be enough to help you start losing weight again.

CLICK BELOW

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