LOSE BODY FAT AND KEEP MUSCLE PART THREE

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.

Blueberries, Apple, and Flaxseed Oil Protein Shake

Adding Flaxseed oil to your protein shake is a great start to making a Super Food protein shake. I’ve been recommending Flaxseed Oil to my clients for years to help them lose body fat and keep muscle. Flaxseed Oil along with blueberries and apples makes a great pre or post workout meal. However, just be sure to add up the calories and measure your Flaxseed Oil. Flaxseed Oil is very calorie rich so stay on track and measure!

A Quick Study:

Our bodies require fat for many reasons. To absorb and assimilate fat soluble vitamins A, D, E, and K. If you’re eating a diet too low in fat, your body may not be absorbing those vitamins, especially the all important vitamin D. Additionally, healthy fats boost the liver’s function to releasing fat when you eat the wrong foods, the liver will actually make more fat and store the excess. When you cleanse the liver and eat the right foods, your liver metabolism will improve and you start burning fat. You need fat to burn fat, It’s the “good” type of fat that matters.

Super Food – Blueberries

Antioxidant-Related Health Benefits

While blueberries contain well-known antioxidants such as vitamins C and E, their main health benefits are thought to come from anthocyanins – naturally occurring pigments that give them their blue color and act as potent antioxidants.

Here are just a few benefits blueberries have to offer:

  • Recent studies have shown that blueberries definitely function as a low-GI fruit in terms of their blood sugar impact.
  • Antioxidants are often investigated for their ability to help protect the retina from oxygen damage, and the cardiovascular systems
  • New evidence shows that damage to muscles following overly taxing exercise can be reduced through consumption of blueberries.

Consuming apples boosts your intake of essential nutrients, including fiber and the essential mineral potassium

Super Food – Apples

Apples have gained the ranks as a Super Food!!

Apples are a powerful source of antioxidants, including polyphenols, flavonoids, vitamin C, fiber, and potassium. There are only 47 calories in an average sized apple. The secret behind the super antioxidant capacity of the apple is the skin. The apple skin alone provides two to six times the antioxidant activity of the apple’s flesh.
Here are just a few things Apples have to offer:

  • Apples are supercharged source of antioxidants
  • Apples are high in fiber content
  • Diets that are high in fiber have been highly correlated with a reduction in risk of developing heart disease
  • A human study found significant weight loss associated with a daily intake of three apples among overweight women
  • Remarkably, a procyanidin, labeled B-2, from apples promotes hair growth, in the cell model.
  • The phytonutrients in apples can help you regulate your blood sugar.
  • Apples are low in calories and fat, low in sodium, and contain vitamins and minerals as well as fiber.

Flaxseed oil is an excellent source of omega-3s: Just 1 teaspoon contains about 2.5 grams, equivalent to more than twice the amount most people get through their diets.

Super Food – Flaxseed Oil

Flaxseed Oil contains healthy components, primarily Omega-3 essential fatty acids. Each tablespoon of ground Flaxseed contains about 1.8 grams of plant omega-3s. Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more Lignans than other plant foods.

Here are just a few things Flaxseed Oil has to offer:

  • Omega-3 is a good heart-healthy fat that has the reverse effects of saturated fats
  • Helps reduce the effects of cardiovascular diseases, stroke and other degenerative diseases.
  • Flaxseed Oil can also be beneficial for weight loss because essential fats naturally suppress your appetite
  • Helps increase your metabolism and curbs cravings

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.
  • 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.
  • 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.

What’s in this Shake Blueberries, Apple, and Flaxseed Oil Protein Shake

Ingredients
1 scoop protein of choice
1 Table Spoon Flaxseed Oil
1 Cup Blueberries
1 Cut Apple remove core
1 Cup: Water
Base your calorie count on the volume of ingredients you’re using. Quantity requirements will depending on your goals and workout program. Ask me for my recommendations.

Making your Shake Blueberries, Apple, and Flaxseed Oil Protein Shake

Directions
– Add Blueberries
– Add Apple
– Add Flaxseed Oil
– Add Water
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.