Brian (1s):
Hello and welcome to the Get Lean Eat Clean podcast.
Brian (5s):
My name is Brian Gryn. 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.
Brian (26s):
All, right Welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn. I hope you had a great weekend and happy Tuesday. If you listen to us on Tuesday. Hope you had a chance to listen to my interview with Dr. Anthony Bal Dozi. We touched on all about his nutrition principles. We got into the importance of mindset when it comes to losing weight, what he eats for the first meal of the day, his morning and evening routine, and much, much more. So if you haven't already, definitely check out my interview, episode 3 96, my interview with Dr. Anthony Bal Dozi. Now in today's micro podcast, I wanted to get into My Top 10 foods when it comes to nutrient density, if you want to call 'em super foods, whatever you wanna call them, but these are things that you know, pack a punch when it comes to health benefits, but also creates satiety and sort of gives your body what it needs to get fuel throughout the day.
Brian (1m 19s):
And I figured, you know, there's no perfect list here, but these are the ones that came to mind for me. you know, whether you're a health enthusiast, fitness lover, or simply someone who's looking to create optimal nutrition through food, these are My Top 10. Number one, eggs. One of the reasons I love eggs is the versatility that they allow. Whether you're doing a hard boiled egg or scrambling or eating them whole, you know, you're getting high quality protein, you're getting essential amino acids, all the various vitamins and minerals, and it's just a versatile food that you can eat with a lot of different things. The nice thing is, is that they're particularly rich in vitamin D choline, which are vital for brain health and cognitive function, rich in vitamins and minerals.
Brian (2m 3s):
High quality protein source supports brain health and it's easy and convenient and versatile to incorporate into many different meals. So big fan of eggs, those are number one. Number two, avocados. Avocados, I've been incorporating into my meals for a long time. Not only do I find them delicious, but they're incredibly nutritious. Avocados are also a good source of fiber, potassium, and antioxidants. Also, just like eggs, the versatility of them allows them to be put in many different types of meals. They contain anti-inflammatory properties along with healthy fats, so loaded with antioxidants, enrich in fiber and potassium, so love avocados, put 'em in salads, put 'em in my, put 'em with my eggs.
Brian (2m 45s):
Also, can also be put with, you know, a quality protein steak or chicken. So big fan of avocados and the versatility of them. And then the nutrition as well. Next are oysters. Oysters are something that I always incorporate into my meals, but very high in zinc, crucial for immune function and wound healing. Also provide protein and essential vitamins and minerals. Oysters are something that have sort of a bland nutrition profile, but something that can definitely be incorporated into your routine if you haven't already. Now number three is liver. Now a lot of people don't like liver because of the taste, but my wife tends to make it pretty good and usually puts it with some onions and if it's done prepared correctly, I think it can be an added benefit to your eating routine.
Brian (3m 30s):
Does not have to be a weekly, maybe a, maybe even a monthly or every two months. You incorporate liver. I don't think it's something that you have to have every day, but has very high levels of vitamin A, which we've learned before. You have to keep an eye on, you don't want to go overdose on vitamin A But. it also has iron, several B vitamins, all of which are great for overall health and general energy. So liver is definitely one of the most Nutrient, Dense, Foods out there. I order a ground meat from force of nature, which incorporates some organ meats within the ground meat, so you don't even know they're in there. Nex is bone broth. So bone broth is loaded with gelatin and collagen, which is known to support joint health, gut health and immune system. Bone broth also is a natural source of what's called glycine, an amino acid that has many functions in the body.
Brian (4m 14s):
So glycine in bone broth works with other amino acids and minerals to support a healthy sleep pattern and may help with digestive help. Bone broth can definitely get a little bit expensive, you know, learning to make it on your own could be one option. Also, mix it in with maybe some rice or you know, cut up some protein and put it in the bone broth and make a nice little soup for the winter. These are great ways to use bone broth to your advantage. Next is shellfish. Shellfish, things like shrimp, scallops, muscles, you know you're getting lean protein, Omega-3 fatty acids, important minerals like zinc, copper, and selenium. Also, another very versatile food that you can eat on its own. I find shellfish to have a fairly neutral taste profile and can be mixed with a lot of different ingredients.
Brian (4m 56s):
So big fan. Next is red meat. Red meat is packed with protein, iron, and B vitamins essential for energy production. Muscle health and overall wellbeing also contains creatine choline contains B vitamins, supports energy and halts build muscle. Obviously there's tons of benefits regarding red meat, and I think if you want to be on the more cost effective side side, finding a ground, a good quality ground meat like I have with force of nature is a great way to go as well. So adding onto that is bison, which would be number seven. This offers a similar nutri nutritional benefit to red meat, but is lower in saturated fat and calories, making it a leaner protein option. But again, you're getting a ton of protein and essential nutrients with bison.
Brian (5m 38s):
And also too, it's not as industrialized as typical red meat. And so if you can find it from a quality source, obviously grass fed, grass finish would be best, but even conventional bison or red meat is suffice as well if you don't want to spend that much on grass fed or grass finished Bison or red meat, US wellness meats is a great option that I've used through the years to order a lot of my red meat and bison. Next is Greek yogurt. I've added this one to the list probably over the last few years and it's a fantastic source of probiotics, calcium, protein, bone health, digestive health, and muscle maintenance. And I like it. Again, also because of the versatility of using Greek yogurt occasionally, sometimes I'll put some good quality raw honey with Greek yogurt, or you can mix it with blueberries.
Brian (6m 23s):
That's been a staple for my breakfast for the last few years is some Greek yogurt with blueberries, maybe a little bit of honey. Great pla, great way to start the day with some quality protein and some antioxidants, which is next on my list, which is blueberries or just fruit in general. Fruit might have in some circles, gets a bad name, but ton of vitamins, minerals also helps with hydration and antioxidants. Blueberries in particular, fairly high in fiber, vitamin C and K. So you know, adding in a banana from time to time or an apple or a nectarine or or a pair. I think this is a great way, this was a great way for me to help increase my caloric count, but while also getting nutrients and benefits of some antioxidants and polyphenols and things like that that come from fruit. So I've incorporated a decent amount of fruit into my diet and it's sort of helped me create some versatility and some variety into my diet as well.
Brian (7m 10s):
So those are the top 10, and just I'll run down those real quick eggs, avocado, oysters, liver, bone broth, shellfish, red meat, bison, Greek yogurt and fruit. I believe you. If you can incorporate some of these, if not all of these, top 10 into your daily routine, you're definitely gonna up your nutrition game. You're gonna find you have more energy and more satiety throughout the day. And remember, it's really not about being perfect, but rather than making small changes and consistently fueling your body with these Nutrient, Dense Foods, your health will definitely thank you in the long run. So I appreciate you listening, start incorporating these foods today. Let me know how you're feeling and have a great rest of the day, and I will talk to you on Friday with another great interview.
Brian (7m 52s):
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.
