Lose Fat & 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. I have put together a video blog to show you how to make a super food protein shake. Each week I will be loading a new video blog.

Kale, Banana, Organic Honey, and Strawberries Protein Shake

I have been recommending protein shakes to my clients for years to lose body fat and keep muscle. The majority of my clients have demanding work schedules and don’t always have time to prepare a balanced meal, every meal. Adding protein shakes to your fitness and nutrition plan can be a great way to get a great tasting meal quickly. If you’re wanting to lean and tone your body, this protein shake will definitely deliver results. Have fun watching and be sure to tell me what you think about it!

A Quick Study:

A US research by the journal Obesity in 2007 found that a protein-rich intake – such as the amount in a protein shake – can also help lower the levels of the hunger-stimulating hormone and can suppress appetite.
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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.

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

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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.

Honey is a great way to maintain blood sugar levels, muscle recuperation and glycogen restoration after a workout.

Super Food – Organic Honey

One of the oldest medicines known to man, honey has been used in the treatment of respiratory diseases, skin ulcers, wounds, urinary diseases, gastrointestinal diseases, eczema, psoriasis, and dandruff. Today, research has demonstrated that honey can inhibit the growth of bacteria, yeast, fungi, and viruses.
Here are just a few things Strawberries have to offer:

    • A teaspoon of honey in a glass of water on an empty stomach kicks up the metabolic rate and boosts weight loss.
    • Replacing sugar in drinks with honey makes a person feel vibrant throughout the day.
    • Honey possesses anti-bacterial and antioxidant properties that can improve your digestive processes and boost immunity.
    • Honey is a natural energy booster.

Note: Raw honey is a great alternative sweetener because it enters the blood stream slowly. This enables you to maintain a steady balance of energy, instead of the refined sugar ups and downs. However, it’s glycemic index is still quite high. When consuming natural sweeteners with a high sugar content, like honey, coconut sugar or agave nectar, it is important to not overdue it and always use them in moderation within a healthy diet regime.

Strawberries are high in potassium, and high-potassium diets have been shown to reduce bone loss by preserving calcium stores and preventing the breakdown of bone that comes with age

Super Food – Strawberries

Strawberries are one of nature’s most beautiful and delicious fruits. They also happen to be a great, low-calorie addition to a healthy lifestyle, packing enough vitamin C, manganese, and fiber for a berry nutritional punch. Vitamin C is one of the antioxidants that can help with cancer prevention, since a healthy immune system is the body’s best defense.
Here are just a few things Strawberries have to offer:

  • Strawberries contain antioxidants lutein and zeathancins.
  • Just one cup more than satisfies the daily requirement for vitamin C (75 milligrams per day for women and 90 for men).
  • An 8-ounce serving also packs more than a quarter of the suggested daily value of manganese.
  • Strawberries are an excellent source of manganese.
  • Strawberries also have potent anti-inflammatory properties.


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:


  • 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.


  • 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:


  • 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.


  • 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.



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, Banana, and Strawberries Protein Shake: Ingredients

1 scoop protein of choice
1 Banana
6 Strawberries
1 tablespoon Organic Honey
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, Banana, Organic Honey, and Strawberries Protein Shake: Directions

– Add Kale
– Add Banana
– Add Organic Honey
– Add Strawberries
– Add Protein
– Add Liquid
Blend until you get your desired consistency
More Information By entering this website you agree to these terms: 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.