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Coach Robb
Coach Robb is a human performance expert that helps amatuer and pro-level riders perform their best, focusing on diet, fitness, and mental conditioning.

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The Ultimate Fat Burning, Muscle Building Meal During the Winter

Posted by Coach Robb , November 10, 2014 · 1,864 views

Miscellaneous Fitness Training Miscellaneous Health & Injuries
The Ultimate Fat Burning, Muscle Building Meal During the Winter 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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  • DOGGER810, benny_mech and DimisRR like this
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Thank You!

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

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

Nov 16, 2014 10:05 AM

This rocks, Thanks!

About Robb

Coach Robb has been working with riders & racers since 1987 and is the founder of the Complete Racing Solutions Performance Program, the Mental Blueprint of Success, MotoE Amateur Development Program, MotoE Educational Series & Nutritionally Green Supplements based out Orlando Florida.




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