Lose body 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.

Coffee, Banana, and Protein Shake

We’ve all heard it, breakfast is most important meal of the day. When it comes to Lose Fat and Keep Muscle, it gets even more important. When you skip breakfast you increase your body’s insulin response, which in turn increases fat storage and weight gain. Using a morning protein shake will not only help you in this area, but it will also increase your energy levels. The coffee, Banana, protein shake is also convenient to make when you are pressed for time. Need a nutrition program? Contact me for more information.

I wanted to make this quick video to show you can get a super food breakfast without skipping your morning coffee. My personal training clients know better then to skip breakfast before coming to train with me so here you go! It’s super food – super fast. No more excuses. If you’re wanting lean and tone your body, this protein shake will definitely deliver results.

A Quick Study:

Caffeine may stimulate thermogenesis which can contribute to weight loss. However, this probably isn’t enough to produce significant weight loss by itself.
Caffeine increases the number of fatty acids in the bloodstream, which allows athletes’ muscles to absorb and burn those fats for fuel.

Super Food – Coffee

Improving the health of your body with antioxidants and caffeine

Both these substances have health and anti aging benefits. Antioxidants, help your body repair damage to cells caused by free radicals (which are produced as a byproduct of cells with normal activity). Coffee is loaded with both antioxidants and caffeine. Both of these elements have different benefits for improving health and reducing the risk of chronic illnesses.
Here are just a few things coffee has to offer:

  • Heart Disease (up to 25% reduction in mortality risk (for women)
  • Diabetes (up to 60% reduced risk)
  • Dementia (up to 65% reduced risk)
  • Colon Cancer (up to 25% reduced risk)
  • Cirrhosis (up to 80% reduced risk)
  • Gallstones (almost 50% reduced risk)
  • Headache Relief (because of the caffeine)
  • Asthma Relief (caffeine again)
  • Cavity Protection (because of anti-bacterial and anti-adhesive properties of compounds within coffee)

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 for energy and sustain your blood sugar.
  • Protect against muscle cramps during workouts and night time leg cramps.
  • Bananas can also counteract calcium loss during urination and build strong bones.
  • Bananas help regulate blood sugar.
  • Strengthens the nervous system
  • Helps with the production of white blood cells due to high levels of vitamin B-6.


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?

Coffee, Ice, Banana, and Protein Shake: Ingredients

1 scoop protein of choice
1 Banana
Cold or iced coffee
1 Cup: Water/ Milk/ Soy Milk/ Almond Milk
Base your calorie count on the volume of ingredients your using. Quantity requirements will depend on your goals and workout program. Ask me for my recommendations

Making your Shake

Coffee, Banana, and Protein Shake: Directions

– Add coffee to ice and let chill
– Add Banana
– Add Protein
– Add Liquid

Blend until you get your desired consistency

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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.