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 E clean podcast. Mine is Brian grin. Hope you had a great weekend. Happy Tuesday if you're listening this on Tuesday and hopefully listen to my interview with a Greenberg he's a breathwork coach and tons of great info regarding using breath for stress, for energy, for mood. 0 (54s): And it's definitely a tool that I think everyone should try to utilize because it's free and it can be easy to do. You can do it anywhere. And I enjoyed interviewing Ivy so much that I started working with him on a weekly basis. So definitely check out that interview and love these tools that you can use from time to time, to help with stress, help with weight management, whether it's fasting or breathwork and they're free, they don't cost anything. And there's, you know, there's tons of great tools out there, but a is a great individual who I really enjoyed interviewing and has a great practice as well. So check out a Greenberg today. 0 (1m 36s): I wanted to touch on a topic that comes up quite a bit with my clients, because one of the things I've talked about in the past is, you know, like you wanna sort of purge your pantry, right? Like you wanna, the things that you have in the house are probably gonna make the biggest impact on your health. Obviously going out to eat all the time is not healthy as well, but eating at home can be a really healthy habit to have because you know, what's going in your food, but if you're buying things that shouldn't be, you shouldn't be eating or that shouldn't be going in your food, well, then you have an issue. So what I thought I would touch on today is let's say you wanna sort of purge your pantry or you're going shopping. 0 (2m 21s): And you're like, you know what? I wanna avoid these certain things. I think for the most part, people know what foods they should avoid, but it can be a little bit deceiving, right? Marketers are trying to market their products as healthy when really there's a bunch of seed oils in them and sugar and they're not healthy. So I'm just gonna talk about some of the priorities you should have around, you know, purging when you purge your pantry and then you're gonna restock it. What should you, what should you look for? And what things should you avoid? Well, the top two on the list are one these bad fats and these seed oils. So just by eliminating the consumption of what's called refined high polyunsaturated vegetable oil and seed oils, you can go a long way. 0 (3m 6s): I mean, if you're here, a lot of the rhetoric out there now, this is a lot of the main reason why we're we have this obesity epidemic is these vegetable and seed oils that you're gonna see in almost if you read a label, you'll see in probably 90% of the labels out there, they're cheap, they're easy, but they oxidize and you shouldn't be cooking in them. And, and if you're wondering, well, what are these seed oils? There's a whole list, but I'll just give you a few canola corn, soybean wrap, seed sunflower, and you're gonna see these seed oils everywhere. I mean, a little bit of them is tough to avoid and that's fine. 0 (3m 49s): But if they're in everything that you eat that can add up over time. So obviously these are gonna be in fast food items, probably 99% of fast food items have these seed oils in them because they help make the items shelf stable. They really don't have any taste to them. So they're deceiving, right? Like, you know, if you eat something with sugar in it, you know, it has a lot of sugar in it. You can taste it. These you can't taste. And that would, that's what makes them so dangerous is they're, you know, they're, they're everywhere and they're in packaged snacks. They're in frozen meals and condiments. 0 (4m 31s): So make it a priority to read the labels. If you're buying things with labels on 'em and to avoid these vegetables and seed oils. Number two is ditching sugars and grains as much as possible. You know, sugar is unavoidable and some sugar is fine, but if it's involving every meal or every snack, these sweet, these sweet and beverages, these snack treats, you just gotta sort of get yourself away from those as much as possible. And the best way to get yourself away from them is just not to buy them. I think my wife recently bought God gelato. You know, it was, if you wanna say it was somewhat clean, the sense that there wasn't a lot of ingredients in it, which is one key, right? 0 (5m 16s): No cream sugar, but not something that I wanna eat on a, on a daily or weekly basis. So I splurge and have it every once in a while. And that I would say is fine. If every once in a while you have something like that. If, if there's ingredients in there that you can read and there's not too many of them, it's, you know, that's not gonna be the issue. It's, it's, it's an every, when it comes in everyday thing, an everyday snack, then that's when you're gonna run into an issue, but not having it in the house makes it a lot easier, cuz I wasn't so happy that she bought it because then, you know, you feel like you have to eat it. So number three, emphasize I wanna emphasize healthy fats and healthy fats are things that you should be cooking in. 0 (5m 59s): For the most part you can cook in, you know, these, these coconut oils, these avocado oils, these are, are, are not bad to cook in. You know, if, if you're unsure, just search, you know, what, what you should search for is what you can cook for in high heats. Even some olive oils like a healthy olive oil, make sure you're getting it from a good source, but eating these high quality fats is important. They add a satiety. They don't oxidize when they're under high heat, which is what seed oils do. So make sure you're cooking in healthy fats. And you know, if you're eating, you know what I'll talk about next, which is quality food and high nutrient dense foods like, you know, red meat, maybe some organs from time to time, you know, occasionally maybe add in some cold water, cold water, oily fish from time to time, these are quality nutrient dense foods. 0 (7m 0s): And if you're eating those, you're getting all these healthy fats. They're they're, you know, they're in nature, they're in the meats, you know, ribeye, you get getting those quality fats. You're getting those quality fats and Sockeye salmon. Hopefully you're getting it from a good source. I do have an interview coming up with the owner of what's called Zootopia. So check out for that, cuz that's an awesome source. If you want sushi grade fish, but either way eating healthy fats, getting 'em from these foods that it naturally has them. And then cooking them in as well is really important. Pasture eggs is a big one. If you can tolerate eggs, most people can. But if you can't, obviously you don't wanna overdo it with eggs, but pasture raised eggs is probably one of the more nutrient dense foods you can have. 0 (7m 47s): You don't wanna overcook it. I try not to. I try to cook it lightly, but you know, we just went to the farmer's market and picked up some locally raised pasture eggs and they're, you know, they're really, they're pretty affordable. So they're easy to make. I probably have eggs almost every day. So great source of protein as well and healthy fats. So it can't go wrong with that. Also. What other good quality nutrient D foods, like I mentioned, grass fed grass finish meats and you know, if you're gonna have produce, I would say eat seasonally. If you can, if you can get it from the farmer's market, that would be great. 0 (8m 30s): We just bought some fresh berries from the farmer's market. And I think if you're gonna go the fruit route, I think berries are a great place to start raspberries, blackberries, blueberries, and yeah. So eat locally and seasonally, if you can, when it comes to vegetables and fruits. And so we have a farmer's market that we go to every Saturday and get that, like I mentioned before, as far nutrient dense foods, you can also have oily cold water fish, even sardines and anchovies. If you like those, you can add those into the mix. I've talked about sardines before. I'm not a big anchovy fan and last but not least, you wanna make sure you're shopping frequently. 0 (9m 12s): Doesn't need to mean meanly. You have to break the bank every time you go. But that means that you're buying foods that actually are gonna expire within a week. If you're, if you're shopping, once in it lasts a month, it's probably not good because then you got these shelf stable items that are packed with these, these, these bad high polyunsaturated fats that we talked about before these seed oils that are in everything. Cause they just add to the shelf life. So that was the main thing I wanna touch on today. I think it's important to really wrap your arms around what you're buying for your house and doing that first is foremost is you might wanna purge what you have in it, give it away or throw it away or don't buy it anymore. 0 (9m 58s): And then when you're, when you're getting ready, getting ready, excuse me, getting ready to restock the kitchen. These are the principles you should follow. And I'll just go through 'em real quick. One more time, ditching those bad fats and seed oils, getting rid of, and, and not buying foods that are high in sugar and grain based as much as possible emphasizing these healthy fats where you can buy where you can cook in certain, you know, avocado oil, coconut oil GE I love using GE check it out. That's G H E E great source to cook eggs in and then focusing on quality, nutrient dense foods, past raised eggs, quality meat, and oily cold water fish and buying produce and vet and fruit seasonally. 0 (10m 48s): So, and last, you know, you wanna, you wanna go shopping frequently. We probably go couple times a week. You don't have to break the bank each time, but if you could sort of focus your, your shopping around quality foods that expire. And if the, if there is a label, make sure there's not too many ingredients and you can pronounce them all and that they don't have these hidden, you know, vegetable and seed oils in them. So that's all I wanted to touch on today. I think this is such a key part of just sort of revamping your health or getting things in order, because if you don't have it, you don't eat it. And if you're gonna buy things, you know, wanna focus on these principles. 0 (11m 31s): So if you have any questions, you can email me brian@briangrn.com, hopefully enjoying these micro podcasts. And if you have a topic you want me to discuss, feel free to email me. So thanks so much, enjoy the rest of your week. And I will talk to you on Friday with another great interview. Thanks for listening to the get lean E 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.
