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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, and I hope you had a great weekend in Georgia Halloween. 0 (41s): And we're actually going to touch on a subject that you're probably thinking about right now, because you have probably excess candy as we do in our house, because we do not have as many trick-or-treaters that we thought we were going to have. And now what are we going to do? Right? We have all this candy sitting around and we'll probably give it away. Actually we'll give it away, but it sort of leads to my topic I wanted to discuss today. And that is you can go a long way by just eliminating buying things and putting them in your kitchen. One of the first things I'll do with clients a lot of times is we'll go into their kitchen and we'll take certain items out and either give them away, throw them away or hide them in a safe that's far, far away. 0 (1m 28s): So I'm going to touch on an ingredient. That's in a lot of foods, so might have to do a big makeover of the kitchen, but it's a common ingredient. That's pretty much in most people's diets and they might not even realize it. And it definitely can wreak havoc on your health. They're in, if they're found in heavily processed snack foods, frozen foods, you know, deep fried menu items to go out to restaurants and they cook in them baked goods, and I've touched on it before things like chips, crackers, cookies, you know, even these margarine type spreads. You're going to find this ingredient in, and they're probably one of the more dangerous items you can eat. 0 (2m 14s): And unfortunately, they're in a lot of different foods, just go down the food aisle and check the labels. And you will find that refined high polyunsaturated vegetable oils and seed oils are pretty much in, like, I don't even know. I don't know the percentage, I'd say 80% of the foods that are on the market have these vegetable oils. I mean, they're cheap and easy. And they increased the stable life of the shelf life of a lot of foods. So, you know, excess, excess intake of these vegetable oils, which comprise predominantly of omega six fatty acids. And again, we want to focus on getting the right ratio of omega-3 to omega six ratio. 0 (2m 56s): And when you're having just an abundance of omega six, you're going to have some that's normal to have in your diet. And some of it in certain forms that is actually somewhat healthy, but too much. And something like vegetable oils can contribute to systematic inflammation. And again, inflammation in, in small doses is okay, but if you're inflamed, you know, day in, day out, that can cause an issue. And the thing about these vegetable oils is a lot of people cook in them. And when you go to restaurants, when they're, when vegetables are exposed to heat, the problem with these oils is they oxidize very quickly and they can cause you from further inflammation and what's called free radical damage. 0 (3m 40s): So refined vegetable oils are unstable, which makes, which means they can oxidize when exposed to air light or moisture. So you want to cook with something that's more stable. And I'll talk a little bit about that as we go. But the thing about having, having these agents and adjusting them and having free radical damage to cells is over time, right? Free, radical damage, too much of it can cause things like premature aging, skin disease, heart disease, liver damage, immune dysfunction, and even cancer. These agents should pretty much simply not be consumed. If you can avoid them, you go a long way to improving your health. 0 (4m 23s): And you know, it's sobering to see how many processed, packaged frozen items in the typical supermarket contain these ingredients. So upon eliminating refined vegetable seed oils, you want to cook in, what's called a temperature, stable, saturated fat, and these will not oxidized when exposed to heat some better than others. And you can, you can definitely look this up, just look up stable, saturated fats that you can cook in. I'll give you a little bit of a list right now. One of them is coconut oil. Another one is butter. You know, if you go to get a good grass fed butter or ghee, which I prefer cooking that animal fats, this is even bacon grease, lard, tallow. 0 (5m 9s): You can cook in olive oil and avocado oil. I would say those are best options for maybe dressing, you know, like salads and things like that, or dressing your food up. But you could also cook an olive oil and avocado. I believe olive oil is stable to a certain heat, but I would say you're probably best off maybe doing like a butter. And if you go to a restaurant I've talked about this before, you can ask them to cook in these, as opposed to vegetable oils, will, will they have those? I would hope, but you know, some way, some may not, it doesn't hurt to ask. So getting back to eliminating things from your kitchen, obviously when you're going to the store, keep an eye on these items. You can make, you're going to find vegetable oils, things like canola, cotton, seed, corn, soybean, safflower, grape seed, peanut oils. 0 (5m 59s): You're going to find those ingredients in a lot of items in the store. Even the ones that you think are healthy. So that's first and foremost, go look through your cabinets. And when you're shopping and look for those seed oils that I just mentioned, and let's try to not buy items with them. You'll see there's some better brands on the market. Now, even if you want to get something, that's maybe not, you know, there's, you know, they make these cassava chips, which is a hot thing. And some of them, you know, will not have vegetable oils in them, which is good. If you're going to get that, then get the ones without the vegetable oils in them. So all foods you really want to avoid all foods containing this high, high PUFA. 0 (6m 43s): They call them PUFAs. So read the labels, whether it's a box, a jar, a bottle or bag you re, like I said, you'll be surprised how many products have this also too. You want to make sure you avoid these buttery spreads and sprays. I remember growing up, we used to have those. I can't believe it's not butter. There's smart balance. There's promise. Even country crock. These margarine spreads, you really want to avoid and cook and use normal grass fed butter. So avoid the margins, avoid the buttery sprays and spreads. Go take a look at the next time you go to the store and see how many times you're going to find whether it's canola oil or corn or soybean, that's going to be in that or safflower. 0 (7m 29s): So avoid those. And obviously you want to avoid any type of vegetable oil that you want to cook. And like I mentioned, like Crisco or vegetable shortening as well. So look through the kitchen and next time you go to the store, keep an eye out for these polyunsaturated fats and let's start cooking in the stable saturated fats, and they will not oxidize and cause inflammation. So anyways, hope this helps. Let me know if you have any questions and yeah. Looking forward to a great week and we will talk to you at the end of the week with another great interview. Thanks so much for listening. Hey, get lean equally nation. Are you a man between the ages of 40 and 60 years old looking to lose inches around your waist have significantly more energy throughout the day and gain muscle all while minimizing the risk of injuries? 0 (8m 21s): Well, I'm looking for three to five people to work one-on-one with in my fat burner blueprint signature program, which I've developed by utilizing my 15 years experience in the health and fitness space. This program is designed specifically for those committed, to making serious progress towards their health goals. Over the next six months, we will focus on sleep, stress, nutrition, meal, timing, and building lean muscle. If this sounds like a fit for you, email email@example.com with the subject line blueprint. That's firstname.lastname@example.org with the subject line blueprint. 0 (9m 4s): Thanks for listening to the get lean, easy 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 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. Who's looking to get their body back to what it once was. Thanks again, and have a great day.