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The Ultimate Fat Burning, Muscle Building Meal During the Winter

Coach Robb



Over the last couple of weeks I have been inundated with emails about some new ideas on what to eat now that the temperatures are dropping and it is getting darker earlier. In my opinion, this is a great time to start making and consuming homemade soup on a regular basis.

Building the Perfect Soup

When made with the optimum ingredients, soup can provide carbohydrates, protein, fat, vitamins, minerals and powerful antioxidants to improve your health, wellness and ultimately your performance. The good news is you can make nutritionally dense soup with whatever is in your kitchen and have it ready to consume within 30 minutes. Create your own power soup by following these five steps, choosing among the fresh, frozen, and leftover ingredients you have on hand from the list below:

Step 1: Aromatics

Optimum Choices: onion, garlic, celery, carrots, dried sage, thyme, oregano, bay leaves, rosemary, cumin, cinnamon, chili powder

Health Benefits: they add anti-inflammatory compounds that fight soreness.

Step 2: Liquids

Optimum Choices: vegetables, chicken, beef and fish stock; tomato puree and juice

Health Benefits: liquids keep you hydrated in the winter and relieve congestion

Step 3: Vegetables

Optimum Choices: kale, carrots, peppers, bok choy, cabbage, tomatoes, mushrooms, squash, broccoli, sweet potatoes

Health Benefits: vegetables are loaded in antioxidant vitamins and minerals

Step 4: Proteins

Optimum Choices: beans (any kind), chicken, beef, fish, shrimp, tofu, edamame, lentils

Health Benefits: lean protein repairs muscles and provides iron – an imperative mineral needed to carry hemoglobin (a carrier for oxygen in the blood)

Step 5: Carbohydrates

Optimum Choices: cooked whole grains (brown, black or wild rice, faro, quinoa and barley; whole-wheat pasta; potatoes

Health Benefits: carbohydrates replenish depleted stored sugar levels within your liver (to feed the brain) and the muscles (fuel movement), provide B vitamins which are imperative for the production of energy

Learning how to feed your nutritional needs for building muscle, burning fat and improving endurance, another tool for Working Smart, Not Hard!

-Coach Robb


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I like the food, seems very healthy and looks good. I wonder , how you can improve nutrition to prevent high caloric value but low fat . regards

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Thank you for your comments guys!


Educare-please consume high quality fat and enjoy the health and performance benefits.  Clean fat feeds the body and numerous levels: nerves, skin, protection of your internal organs, etc.  Ironically, fat provides twice as much energy than carbs or protein - if you increase you "good fat" intake, you will experience an improvement in your endurance almost immediately.  


Good fat sources: cold water fish (salmon, sardines), raw nuts (avoid peanuts - they are actually legumes and high in starch), extra virgin olive oil and raw coconut.  


An additional benefit to eating fat is that it (along with protein) are the only things that satisfy your appetite.  So if you are not enjoying the feeling of "full", add more fat and watch what happens - you will feel great.  


Please let me know if you have any questions or need anything clarified.

-Coach Robb

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