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episode #170

Add These Foods To Your Diet

August 4, 2022 in Podcast


This week I discuss the importance of eating nutrient dense foods throughout the day to remain satiated which can help with fasting and minimize mindless snacking.

Nutrient density is the sum of all the essential micronutrients packed per calorie per food. Adding nutrient-dense foods into your daily energy budget will help crush your cravings and control your appetite! It's a lot easier to over eat processed carbs (pasta, muffins, cakes...) than it is to over eat liver or ribeye! Listen to the micro-podcast to get the top nutrient dense animal, seafood and plant foods - you might be surprised!

0 (1s): Hello, and welcome to the get lean and eat clean podcast. My name is Brian grin. I'm a certified health coach, trainer and author. This podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. All right, welcome to the get lean eat clean podcast. My name is Brian grin. I hope you had a great weekend. Happy Tuesday if you're listening to this on Tuesday, and hopefully you listened to my interview with Menno Hanselmann's.

0 (45s): He is, was an exercise scientist, and we touch all about, you know, he brought up a bunch of cool studies, one regarding carbs, and some misconceptions around that and muscle growth over. We also talked about overcoming comfort, eating, eating around your workout. I went through, I wanted to know his routine, so he went through his routine on a big, big fan of, you know, just learning from other people's routines and what we can gain from that. So definitely check out my interview with Meto and today I wanted to touch on, I know I say this a lot, but I feel like this comes up a lot. This topic around eating nutrient dense foods, because if I'm getting interviewed and maybe like another podcast, and they asked me one of the keys, and I think one of the keys to having a successful fast is creating safe, eating satiating foods that are full of micronutrients.

0 (1m 42s): And you know, that's not always easy all the time, but I think if you're aware of foods that can create satiety and bring you these essential micro new nutrients, then you know, you're sort of getting your best bang for your buck, right? Yeah. Maybe it's a little bit more expensive, but you're eating less of it. It's a lot easier to overeat processed carbs than it is to overeat something. That's a whole food like eggs, ribeye seafood. So I think if you can wrap your arms around some of the, you know, I'm going to name some today, some nutrient dense foods that you can add in from, from time to time.

0 (2m 28s): I think it'll make, you know, it'll clean up your diet, but it'll also help, you know, if you are getting into doing some fasting, it'll help those fast go a lot easier because we all know that it's a lot easier. Like I mentioned, if you're having, you know, that's why, you know, you have dessert, you can, you can eat overeat that cake, but if someone brings another ribeye to the table and didn't happen and you're not going to be able to eat it. So it's all about controlling cravings and, you know, wrapping your arms around satiety and, you know, yes you're, are you still going to be hungry from time to time? For sure. I mean, we've you, especially if you're used to eating at certain times, but if you have nutrient dense foods and add in some of the ones I'm going to mention today, it'll help you in an enormous amount of getting through times where, you know, maybe you don't want to snack and, and an overeat during meals.

0 (3m 19s): So I thought it would be a great topic to talk about today. And my buddy, Marty Kendall, my body, while I had him on the podcast, good guy, actually going to look to probably get them back on the podcast. He has a cool website and I'll put a link to it called optimizing nutrition.com. And he, they talk a lot about like these nutrient dense food charts that they have, and we'll touch on a few of them today, but I love the quote that he has at it. And it says your diet doesn't need a name or a belief system, just enough nutrients. And I think we've gotten a little bit caught up in all the rhetoric behind, well, are you carnival? Or are you keto?

0 (4m 1s): Are you vegetarian or vegan? And I like this quote, your diet doesn't need a name or a belief system, just enough nutrients. So you're getting enough nutrients. Your body will be happy and that's all it asks for. So also my buddy, Brad Kerns has a carnivores score score chart. It's a little more weighted towards the meat and fish side, but there's a lot of similarities between the charts. And I'm going to just touch on just a few from each category, you know, so you can, you can pick and choose, but let me touch on. And I'm going to go to Marty Kendall's chart, where he talks about nutrient dense plant foods, plant foods. I like to add in from time to time to my meals, as long as you can digest them.

0 (4m 45s): And you're not getting upset, some stomachs. I think there's nothing wrong with that. I know there's a lot of carnivores who can't, and that's why they're eat mainly meat. But if you can add in some plant foods, you're getting fiber, you're getting, you know, just a waterway to the food that's feeling unsatiated. And actually the number one on his chart is watercress. And then spinach. I wouldn't go through the spinach every day just because it's fairly high in what's called oxalates, but spinach is number two, asparagus Swiss chard, parsley broccoli. Okay. Bok choy, Shives, Nori. We got cauliflower lettuce, zucchini, broccoli.

0 (5m 27s): Spartz I, for me, I'm mushrooms is down there. I like to add mushrooms. We like to add mushrooms, maybe some tomatoes and cook them. Cooking's a lot easier, you know, rather than just eating them raw. So add in some, you know, adding in these nutrient dense plant foods can really go a long way when it comes to animal foods. You know, the carnival chart that Brad Kearns and I have talked about in the past, you know, the similarities we got liver, number one. Now we got beef liver, chicken liver, and then lamb liver. And you're, if you're thinking to yourself, I want nothing to do with it. I actually eat, I eat I've eaten beef liver quite a bit. My wife will make it every so often.

0 (6m 8s): I don't think you need to have liver every week, maybe every few weeks, maybe at least once a month. Because if you think about it, you know, conceptualize, actually I listened to another individual who was on Brad's podcast. Just talk about, think about the animal as a whole. Mainly it's mainly muscle, right? The organs are just a small part, so they didn't have organs all the time. If you think of it like ancestrally, our ancestors would have those, those, you know, those sought out organ meats from time to time because it was only a small part of the animal. And then obviously they would eat, you know, the rest of the animal.

0 (6m 49s): So I think if you construct your diet that way and have liver from time to time, you don't have to have it every week. If you want to add it, when you don't feel like eating it, ancestral supplements. There's, there's, there's, there's a few companies that make these freeze dried a hundred percent grass fed organ capsules. So you can check that out after the liver, you've got the whole lag. And if, if you can tolerate eggs, most people can. Some people can't. I do love eggs. I add them into my meal almost every day. And you know, that's not the most expensive thing, right? Eggs aren't that, you know, they've gotten more expensive, but you know, you want to get pasture, you know, pasture raised and, and make sure that it's from a good source.

0 (7m 32s): So maybe from a local local farmer. So you got eggs after that. And then, and then you get into duck eggs and you got pork. I don't really eat pork, but then you get into some chicken and roast beef and filet. So rabbi, we have a lot of ribeye and filet from time to time, very blessed that we buy it from a few different sources. You can check out us wellness meats, they have huge supply and you can usually get a discount as well. So those are some of the nutrient dense foods. You know, one of the things, excuse me, w those are some of the nutrient dense animal-based foods and plant foods. Now, one of the things that I think is a great sort of way to get these foods in, and it, doesn't not gonna kill the budget is Brad likes to call them the smash family, which is sardines, mackerel, anchovies, salmon, or hearing.

0 (8m 24s): So if you like any of those, that's a great, convenient, affordable way to get these omega threes in these wild caught oil, oily, cold water fish. So I like to add sardines and mackerel in from time to time, obviously Sarah salmon and hearing as well, not a big anchovies fan, but, you know, you could, you could add those in from time to time if you like them. And then after that really it comes down to what, you know, what, what are some of the seafoods that you should go for? I mean, I, we love finding if you really find a good wild source, vital choices is a brand we've used before. Also see Topia. So utopia is really cool.

0 (9m 5s): They have almost like sushi grade, all different types of fishes, sushi grade, and it's actually farm raised, but they raise it in the environment that it should be raised in. So you're not getting microplastics and toxins that might be coming from the ocean. So pretty cool company. I'm looking into that company more and more. So nutrient dense seafoods would have tops on the list. Cod mussels, oysters, mackerel. There you go. You got mackerel shrimp and caviar that don't really eat caviar, salmon and sardines and tuna. So these are, these are items, especially like sardines and tuna. You can get that and it's not overly expensive and you're getting a, you know, a quality nutrient dense food.

0 (9m 47s): So I just think it's important to have this in mind when w you know, whether you're getting into faster, you're not obviously, I mean, you know, the less processed the better, and all of these foods obviously don't have labels on them. So, you know, focusing your meals around these quality proteins is gonna make your fast, a lot easier. And it's going to keep you satiated. And, you know, you're getting protein as well, which is obviously, you know, the most satiating nutrient that you could have. So if you want to check out Marty Kendall's charts, I'll put a lip lip limp, limp, a link for optimizing nutrition.com and also for the carnivores scores chart from my buddy, Brad Kearns.

0 (10m 29s): So hopefully this helps you just wrap your arms around finding nutrient dense foods and adding them to your diet. And yeah, if you have any questions, you can email me, brian@briangreer.com enjoy the rest of your week. And I'll talk to you on Friday. Thanks so much. Thanks for listening to the get lean, eat clean podcast. I understand there are millions of other podcasts out there, and you've chosen to listen to mine. And I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member. That's looking to get their body back to what it once was. Thanks again, and have a great day.

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