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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. And 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. Hopefully had a great weekend, maybe enjoying some nicer weather. It's getting warmer in Chicago, which is great. 0 (42s): And I love this time of year with the NCAA tournament, and we got Augusta coming up with the masters, all the golfers, know what I'm talking about, and hopefully you listened to my interview with Dr. Robert Lustig, which was just published on Friday. This was a really enjoyable interview. We really touched on his book metabolically, which I enjoyed and read it from front to back. And so definitely listened to that. If you haven't, I've done it already a few times. So I enjoyed it, probably one of my favorite interviews. So check that out. And today I wanted to touch on a pretty important topic. Something that I worked on a lot with a lot of clients, because what I, what I try to do when I'm working with individuals is find those low hanging fruits that make the biggest impact in their lives to move them forward. 0 (1m 30s): And so these low-hanging fruits that are make the biggest bang for your buck. You know, I've talked about a lot of other things in the past, but purging your pantry, purging your pantry and your refrigerator are so key because, you know, nowadays I don't know about you, but a lot of people are working from home. And if, if it's not in the kitchen, we're not going to eat it. This goes true through no matter if you're a really healthy individual or you're not, there's things in your, in your pantry and you know what they are, or in your fridge that you just are not good for you. And you know that we all know that for the most part. 0 (2m 12s): So if they're not in there, it makes things a lot easier as far as adherence to having a healthy lifestyle. Now, I'm not saying you have to get rid of every little thing that might be like a pleasure for you to have some, you know, a guilty pleasure to have every once in a while. Like, I keep a few things in there that I like to have every once in a while, but I get rid of, or I don't even buy the things that I know that are going to be tempting. I'll give you an example. Recently, we had some family over about a week ago. My mom brought five, probably six pints of ice cream now, homemade ice cream from a nice place here locally. 0 (2m 53s): So that was good. And we didn't have a lot of a ton of there's no none artificial ingredients. It was all homemade, which is great. But you know, there's plenty of sugar and plenty of tempting items within these six pints of ice cream. So we didn't need those leftovers. And, you know, we kept them for a few days and I indulged a little bit here and there, but realized it was not really what I wanted to do or even have tempted, be tempted to do. And so our eat. So my wife and I, we got rid of them. They, they serve their purpose and we moved on. So a lot of times we don't buy that stuff. So we don't have to do much of a purge, but there there's an example where you have some people over, people bring over some type of dessert and you know, you feel bad, but you know, it is what it is. 0 (3m 44s): So it served its purpose. So that's just one example, but I wanted to get into sort of the pantry purge. And then the refrigerator purge is to things and items that you should eliminate right off the bat. Okay. And right off the bat, as far as for the pantry, purge is shelf stable items that contain these big three items, polyunsaturated fatty acids, which I'm gonna talk more about sugars and grains. So if you can get rid of any of these items containing those ingredients, you're going to, you're going to make a huge progress on not only your health, but your family's health as well. 0 (4m 24s): And many of the foods to eliminate are the obvious, right? The chips, the crackers, the cookies, the breakfast cereals, the breads, the dry pastas. So all of these items for the most part, I'd say 90% of them have these refined seed vegetable oils, which is polyunsaturated fatty acids, which is proofers. And these sweeteners that can sneak into all of these items. So if you do have them be sure to read the labels, even on things like soups, pasta sauces, beef jerky, trail mix, nuts and seeds and nut butters. I mean, these vegetables seeds oils are everywhere. 0 (5m 5s): So make sure you read the read what's in them before you buy them. And if, and if you do have them on the shelf, maybe it's time to eliminate them. There's a line called primal. It's primal blue, excuse me, primal kitchen condiments. So check that out. If you're looking for some catch-up or dressings or even, you know, like a healthy male, they have a nice line. My good buddy, Brad Kearns, and breads and Marxists, and started that a while back. So check that out. Primal kitchen. So anyways, we want to eliminate those big three. 0 (5m 46s): The <em></em> the sugars, the grains. I don't have to tell you, you know, these items aside from being full of preservatives, there's hidden sugars, there's grains, and these hyper processed foods. There's just there, they're an over abundance of them. And we want to try to eliminate these hyper processed foods because they, they do no good for us. They, they keep stimulating excessive insulin production and just throw off a lot of our mitochondria and our, our metabolism to boot. So why to avoid that? I was actually looking up some statistics, the average American consumes 115 pounds of sugar annually. 0 (6m 27s): And if you listen to my interview with Dr. Robert Lustig, he touches on that, you know, sucrose, which is like table sugar. And, you know, you got glucose and fructose. The bottom line is, you know, fructose is something you want to not, you don't have to necessarily totally eliminate it, but if you could eliminate 80% of the things that have fructose in them, that would be great. That's high fructose corn syrup. So that would be your juices. Most juices, a lot of sauces. They have frutose corn syrup in them. So take a look, read the labels. Also another one, once you get past the sugars and the grains, the poofer. 0 (7m 8s): So if you can eliminate those chips, crackers, cookies, those breakfast cereals and those breads and the dry pastas right there. I mean, start with that, eliminate those. Okay. Then you can start looking into labels, like I mentioned, and if you're seeing these vegetable oils into the soups and the pasta sauces, just be aware of that. The next time you get, you know, I'm not saying you don't have to throw all that stuff out now, but next time you go shopping, you can replace instead of getting a catch-up that has high fructose corn syrup. And, you know, let's just say canola oil in it. You can find a line from like primal kitchen that has organic or organic ingredients and no vegetable oils in them. 0 (7m 48s): So, very easy to do that. Once you get past those, then we're going to get into the refrigerator and the freezer. And if it has a label, read it. And some things that I definitely would think, I, I think you should toss out are like the skim milk's okay. If you haven't listened to enough that you read, you're better off doing the whole milks, the ones with some saturated, fat numb and, and less sugar, the coffee creamers that are all sweetened and flavored sweetened yogurts, low-fat yogurts the process, cheeses, the ones that like last forever and you spray out of a, can done processed meats with chemical preservatives, sugar and artificial flavorings, ice cream. 0 (8m 43s): Like I mentioned, obviously, homemade ice cream is better than the one. Most of the stuff you get at the store, but you're dealing with a lot of sugar in most of these ice creams I've trust me. I, I like cream and I try to find some good ones. There are some better ones where there's mainly cream and milk and not a ton of added our artificial ingredients and sugars and things like that. But it's still very tough to come by, you know, most frozen baked goods. And then you're talking about all your popsicles and sweet and frozen fruit products. Obviously, if you have kids, I understand if you want to keep some of this stuff around, but you know, maybe you can find a brand where the ingredients are a little bit cleaner and not load it too much with sugar. 0 (9m 29s): So another one is sweetened beverages. One of the points that Dr. Robert Lustig talked about when I interviewed him was eat your fruit, don't drink it. And if you've got sweetened beverages, you're drinking sugar, it is like, honestly, like that's, that's probably the first thing I would eliminate is these designer coffees, these energy drinks, these fruity drinks, and so, and S and fruity drinks and juices, you know, the sodas, the sports drinks, sweetened teas, even vegetable juices. Okay. 0 (10m 10s): This would be like probably number one, along with the, the first three things I mentioned up above, which was like the chips, the crackers, the cookies, the breakfast cereals, the breads, and the dry pastas, those along with the sweetened beverages, start with that because they have high fructose corn syrup in them, for sure, for the most part, 80, 90% of them do. And then he can get into the condiments, which I touched on already check out those primal kitchen condiments, as opposed to just the mainstream ones that are, that are just laced with sugar and bad oils. 0 (10m 50s): And then, like I mentioned, avoid the low fat non-fat dairy. They have a hive car count. They have lactose and casein, which could compromise and exaggerate exasperate zero rate allergies and even compromise immune system. Most, most traditional conventional dairy products I would avoid. Okay. Cause they're, they're also going to have antibiotics, hormones, and pesticides in them. So if you can get a quality dairy, that's fine. If you want to go that route, I actually just recently went and got some raw dairy, raw milk from the farm about 45 minutes away from here, which I like to add in from time to time. So I would start with that. 0 (11m 30s): I don't want to overwhelm you, you know, oh, you got to get rid of every little thing in your cabinet. But to repeat, I would definitely start with the cookies, the chips, the crackers, the breakfast cereals, the breads, the dry pastas, and, and those along with the fruit juices, the sweetened beverages, the designer coffees, the energy drinks, the fruity drinks start with those. Let me know how it goes. And then you can move on from there. And trust me, there's plenty of things you can get instead of those. And you'll be feeling a lot better if you have, don't have those in your house to tempts you. So I really think purging these items is crucial to longevity, to health, to just feeling great on an everyday basis and not even tempting yourself to reach into the cabinet and grab them or the, or the refrigerator. 0 (12m 21s): So that's what I wanted to touch on today. Hopefully this'll be a first step if you've never done it before, start with it, because once you do it once, hopefully you don't have to do it much after, after that. And when you go to the store next time and buy, you'll just completely avoid these things. So you don't have to waste a bunch of money and throw it out. So if you have questions, go ahead and email me, firstname.lastname@example.org. Also, if you're, if you've been listening, I would love a review five-star review would be great. And there's my dog who made it almost through the whole podcast without barking, enjoy the rest of your week. And I will talk to you on Friday. Thanks for listening to the get lean, eat clean podcast. 0 (13m 2s): 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 email@example.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.
This week I discuss the main items to eliminate from your pantry and refrigerator! Doing a purge is a great way to avoid any temptation from the big 3 items that can wreck your health. Those big 3 items are sugars, PUFA's and grains! Many of the foods to eliminate here will be—chips, crackers, cookies, breakfast cereal, breads, dry pasta, and so on. Be sure to read the labels on things like soups, pasta sauces, beef jerky, trail mix, nuts and seeds, and nut butters which most likely contain high-polyunsaturated vegetable/seed oils (PUFAs) such as canola oil and other vegetable/seed oils (soybean, corn, safflower, etc.). This along with sweetened beverages like designer coffees, energy drinks, fruity drinks and juices, sodas, sports drinks, sweetened cocktails, sweetened teas, and even vegetable juices load your body with nutrient-deficient calories that activate insulin production and fuel fat storage. These items are a great place to start when doing a purge and will start you down the road of optimal health! Let me know if you have any questions! Feel free to email me at firstname.lastname@example.org.