A Better Whey to Boost Your Health

Every year, bazillions of dollars are spent on drugs that promise to lower our cholesterol & triglycerides levels.

Some work, some don’t.

In a recent study, researchers discovered an inexpensive and yummy way to lower LDL cholesterol & triglycerides.

That’s right…I said yummy.

Here’s the plan/recipe

  • 45 grams of whey protein
  • 150 mg of supplemental calcium
  • 0.75 μg of vitamin D3
  • 2.5 g of prebiotic dietary fiber
  • 500 ml of water

Toss all these “healthy” ingredients into a blender with some frozen fruit and some cinnamon (for taste & GI control) and you’ve got a health booster that has been shown to have a significant effect on…

  1. Reducing low density lipoprotein (LDL) cholesterol levels
  2. Reducing triglyceride levels

…in just 21 days.

And it tastes great too.

Reference

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Baby Formula Programs Your Child For Obesity

Researchers from the University of Buffalo have found that babies fed foods high in simple sugars (carbs) immediately after birth are prone to becoming overweight/obese as adults.

This is due to a period of developmental plasticity, extending from fetal development into the immediate postnatal period during which pancreatic islets and neurons continue to mature.

“That’s why an altered nutritional experience during this critical period can independently modify the way certain organs in the body develop, resulting in programming effects that manifest later in life,” UB researcher Dr. Patel says. “During this critical period, the hypothalamus, which regulates appetite, becomes programmed to drive the individual to eat more food.

The Science

For more than 20 years, Patel and his UB colleagues have studied how the increased intake of carbohydrate-enriched calories just after birth can program individuals to overeat.

For this study, the UB researchers administered to newborn rat pups special milk formulas they developed that are either…

  1. Similar to rat breast milk in composition, (higher in fat-derived calories) or
  2. Enriched with carbohydrate-derived calories.

“These pups who were fed a high-carbohydrate milk formula are getting a different kind of nourishment than they normally would,” explains Patel, “which metabolically programs them to develop hyperinsulinemia, a precursor for obesity and type 2 diabetes.”

What happened to the baby rats?

At three weeks of age, the rat pups fed the high-carbohydrate (HC) formula were then weaned onto rat chow either with free access to food or with a moderate calorie restriction, so that their level of consumption would be the same as pups reared naturally.

“When food intake for the HC rats was controlled to a normal level, the pups grew at a normal rate, similar to that of pups fed by their mothers,” Patel says. “But we wanted to know, did that period of moderate calorie restriction cause the animals to be truly reprogrammed? We knew that the proof would come once we allowed them to eat ad libitum, without any restrictions.

“We found that when the HC rat undergoes metabolic reprogramming for development of obesity in early postnatal life, and then is subjected to moderate caloric restriction, similar to when an individual goes on a diet, the programming is only suppressed, not erased,” he says.

What does this mean to you?

  1. It may mean that you choose to breast feed your newborn
  2. It may mean that you choose baby formula with a macronutrient profile similar to breast milk
  3. It may mean that you ignore the study because it was performed on rats…and rats ain’t humans.

What happens if you choose #3?

According to the researchers, periods of moderate caloric restriction later in life cannot reverse the hypothalamic pro-obesity programming. This means that your little bundle of joy has a higher chance of becoming an obese adult…unless they choose to follow a calorie restricted diet for their entire life.

It’s your call Mom & Dad.

Reference

 

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Subscribe to @healthhabits and my friends at Mail Chimp will make sure that every time I scribble an article for @healthhabits, it will end up in your email inbox.

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Is Obesity Caused By A Lack Of Protein?

The protein leverage hypothesis proposes that a genetic appetite for protein combined with a widespread decline in the ratio of protein to fat and carbohydrate in our diet is responsible for:

  1. Increased caloric intake and
  2. The resultant explosion in worldwide obesity.

In this study, researchers tested the protein leverage hypothesis in lean humans by disguising the macronutrient composition of foods offered to subjects under ad libitum feeding conditions. Energy intakes and hunger ratings were measured for 22 lean subjects studied over three 4-day periods of in-house dietary manipulation.

Subjects were restricted to fixed menus in random order comprising 28 foods designed to be similar in palatability, availability, variety and sensory quality and providing 10%, 15% or 25% energy as protein.  Nutrient and energy intake was calculated as the product of the amount of each food eaten and its composition.

Results

Lowering the percent protein of the diet from 15% to 10% resulted in higher total energy intake, predominantly from savoury-flavoured foods available between meals.

In contrast, increasing protein from 15% to 25% did not alter energy intake.

On the fourth day of the trial, however, there was a greater increase in the hunger score between 1–2 h after the 10% protein breakfast versus the 25% protein breakfast.

Conclusion

Lowering the protein content of your diet  promotes hunger and over-consumption of calories….enhancing the risk of obesity.

.

Remember this the next time you have cereal for breakfast instead of scrambled eggs.

the american heart association loves red meat

Reference

 

Egg-Crepe health food nutrition healthhabits

Protein at Breakfast Reduces Hunger & Prevents Overeating

Research shows that eating a protein rich breakfast increases satiety and reduces hunger throughout the day.

And for those of us who are prone to the mid-afternoon munchies, this is very, very good news.

The Study

For three weeks, a group of adolescent girls (Age: 15 ± 1 years) with a high BMI (93rd percentile ± 1%) and a habit of skipping breakfast (5 ± 1×/week) either…

  • continued to skip breakfast (BS)
  • or consumed 500-calorie “normal protein” breakfast meals (NP) consisting of cereal and milk
  • or 500-calorie higher protein meals (HP) consisting of Belgium waffles, syrup and yogurt.

At the end of each week, the girls returned to the lab to eat their respective breakfast followed by:

  • appetite questionnaires and
  • an fMRI brain scan to identify brain activation responses to viewing food vs. nonfood images prior to lunch.

The Results

Compared to skipping breakfast (BS), both breakfast meals (NP & HP) led to increased satiety and reductions in hunger throughout the morning (3 hrs post breakfast).

The fMRI results showed that brain activation in regions controlling food motivation and reward was reduced prior to lunch time when breakfast was consumed in the morning.

Additionally, eating protein at breakfast led to even greater changes in appetite, satiety and reward-driven eating behaviour compared to the normal protein breakfast.

Conclusion

The researchers concluded that a protein-rich breakfast might be an effective strategy to improve appetite control and prevent overeating in young people.

And aside from the fact that I take issue with their description of their HP breakfast – Belgium waffles, syrup and yogurt – as being high protein, I have to agree.

NOTE – Some of my previous articles – The Big Breakfast DietWeight Loss & Breakfast: Eggs are Better – have shown that skipping breakfast can be a very bad idea.

Reference

Orange Ginger Pork

Here’s this weekends Paleo friendly recipe. As an alternative to the usual protein packed chicken and turkey, pork loin is the ‘other’ white meat which is lean and mean. It’s also one of those meats that marinades well. The ginger and orange work great here together with the earthiness of the Swiss chard.

Have a great weekend guys.

RECIPE:
1 x 2 lb organic pork loin
1 tbsp olive oil
1/4 tsp salt
1/4 tsp pepper

Marinade:
1 tbsp fresh ginger – grated
1 large orange – zested
2 tbsp olive oil
1/4 tsp black pepper

Here’s the full recipe.

For those of you who’ve followed my recipes here on HH, I just launched my new online cooking show with Robin Quivers from the Howard Stern show. It’s called VEGUCATING ROBIN.

The show involves me teaching Robin, who’s a vegan, how to cook an assortment of vegetables.
This is not just for vegans but is a show for any and everyone who enjoys cooking but needs a little inspiration in the kitchen. In this weeks episode I show Robin how to make pesto. Our next episode goes up Wed 12/15.

Here’s some more of my Paleo friendly recipes from previous posts.

Sundried Tomato Chicken

Here’s another one pot meal perfect for the weekend. As you guys know I’m a big fan of these not only ’cause it’s easy to put together but more importantly there’s hardly any washing up. Ideal!

RECIPE:
Serves 4

1 whole organic chicken – portioned (2 breasts, 2 drumsticks, 2 thighs)
2 tbsp olive oil
1 tbsp smoked paprika
1/2 tbsp salt

Here’s the full recipe.

For those of you who’ve followed my recipes here on HH, I just launched my new online cooking show with Robin Quivers from the Howard Stern show. It’s called VEGUCATING ROBIN.

The show involves me teaching Robin, who’s a vegan, how to cook an assortment of vegetables. This is not just for vegans but is a show for any and everyone who enjoys cooking but needs a little inspiration in the kitchen. The first episode is up now and the next one goes up Wed 12/8.

Here’s some more of my Paleo friendly recipes from previous posts.

Roasted Pumpkin & Pear Soup

Today’s recipe is courtesy of my better half also known as, the missus. Enjoy – Gavan.

There comes a time when the wife of a chef has to dig in and do the dirty work. Lucky for me I like to cook but I’m still getting used to just whipping things together as I’m more of a recipe girl. But sometimes (just sometimes in my case) throwing caution to the wind pays off.

Our fruit bowl was overflowing with apples, pears, persimmons, pumpkin and winter squash. I stared at it thinking, what to make….what to make….

I love pumpkin soup. I love pears. Why not?

With a little guidance from the hubby I whipped up a delicious twist on the usual pumpkin soup and it was fabulous.

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

For those of you who’ve followed my recipes here on HH, I just launched my new online cooking show with Robin Quivers from the Howard Stern show. It’s called Vegucating Robin.

In it I’m teaching Robin, a vegan, how to cook all varieties of vegetables. This is a show for any and everyone who enjoys cooking but needs a little inspiration in the kitchen.
If you get a sec take a look.

Here’s some more of my Paleo friendly recipes from previous posts.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next or first dinner party.

Have a great weekend guys.

Cheers.

Sundried Tomato Pesto Grilled Lamb

I’ve done a few recipes in the past highlighting the versatility of pesto. Here I made the not so familiar version with sun dried tomatoes and spinach. Yep, you heard me right!

Pesto is one of those sauces/marinades that works well with a lot of different foods including seafood and of course meat. It’s also delicious on vegetables and makes a perfect accompaniment to any and all vegetarian dishes (skip the cheese and it becomes vegan). Sometimes I like to grill up some seasonal veggies or since winter’s here, just saute or roast some and when they’re cooked simply toss them in a little pesto and you’re sorted. Because the veggies are still warm they’ll absorb all the pesto flavour. Try it, it’s goooood.

TIP: I’d say plan your meal using pesto on one (not all) of the components. If you use the pesto on both your protein and veg in the same sitting it might be overkill for the ol’ palate.

Serving Suggestion: Roast a selection of seasonal veggies from your local farmers market and you’re good to go.

Below photo: Brussels Sprouts, Parsley Root, Sunchokes, Baby carrots.

Roasted Root Vegetables

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next or first dinner party.

Have a great weekend guys.

Moroccan Marinated Chicken

How many times have you had dry boring bland chicken? It’s one of the easiest meats to over cook yet is also one of the best to absorb flavour. I’ve cooked many a bird but this marinade is probably one of my faves (hopefully I haven’t said that before).
To show you how versatile this ol’ bird is here’s a few other recipes.

RECIPE:

Serves 4-6

2 whole organic chickens- portioned (breasts, drumsticks, thighs)
1 cup chicken broth or water

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next or first dinner party.

Have a great weekend guys.

Almond Crusted Fishcakes

I was kind of inspired to make this recipe having just come back from home where I had probably the best fishcakes I’d had in a long time. We ate some fabulous seafood whilst there, all locally caught of course, and I just love the seafood’s flavour plucked directly from the Atlantic Ocean. My thought here was to crust the cakes in something other than the usual breadcrumbs. Handy I had picked up some almond meal I spotted at the farmers’ market recently, which fit in perfectly with my plan. This recipe is also Paleo-approved!

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next or first dinner party.

Have a great weekend guys.

Lemon Pepper Crusted Lamb

In honor of my trip home to Ireland recently here’s a lovely quick n easy lamb dish. In case that doesn’t make sense lamb’s very popular in Ireland. A little known fact you can tell your friends, the word Paleo is a Gaelic word meaning  ‘always trust an Irishman’s lamb recipe’. Who knew?
The seasoning here is basically flavoured S&P which adds a little extra to the already flavourful meat.

Not much else to say.

Enjoy!

RECIPE:

Serves 4

1 lb grass fed Lamb noisette
1 tbsp lemon pepper
2 tsp garlic salt

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next or first dinner party!

Cheers guys.

Apple & Dijon Glazed Pork

Alrighty Paleo-heads, this is a play on roast pork and mash potatoes just for you guys. I made a simple marinade for the pork using paleo-friendly ingredients. My favourite veg as a kid was carrot/parsnip mash. My Mum couldn’t make enough of the stuff! I still love it today and it works great here instead of potatoes.
The sweet and tangy flavour of the pork works brilliantly with the sweetness of the C&P mash.

Enjoy!

RECIPE:
Serves 4

4 x 5-6oz organic pork loin steaks

Marinade Recipe:
2 tbsp organic unsweetened apple sauce
1 tbsp wholegrain Dijon mustard
1 tsp dried sage
1/4 tsp black pepper

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party!

Cheers

Beef Filet with Ratatouille

Ratatouille, for me is one of the most versatile recipes around. It’s a traditional French Provençal dish of stewed vegetables namely courgettes, eggplant (aubergine), onions, garlic, peppers, herbs and most importantly tomatoes. There are a few different thoughts on how to make it but as always with my cooking style I keep it simple. It’s mainly used as a side dish but can, and I have used it as a pasta sauce or even with some simple grilled fish. Here I served it with a lovely tender fillet steak. Super.
It’s also a sneaky way of getting the kids to eat more veggies!

Enjoy!

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party! Cheers

Flank Steak Salad

My goal this weekend is to help you from falling victim to the usual fatty barbecue foods.

Here’s a delicious simple lunch that’s packed full of flavor and only takes minutes to pull together.

Grilled flank is a quick n easy way to get quality protein, especially after a vigorous workout in case any of you are actually going to exercise over the holiday weekend.

Working out and eating well means more beer. (I’m a very wiiiiise man!)

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party! Cheers

Chilled Avocado Soup & Sandwich

This is a play on the classic soup & sandwich lunch special.

The problem I find with most packaged deli meats is that they’re full of sodium and fillers so I decided to use a real turkey breast.

Turkey breast is pretty easy to cook and really fast (around 3-5 minutes fast, I kid you not).

This light seasonal version of soup & sand is perfect on a hot day so while we still have them left, get on it!

RECIPE:

Serves 2

2 ripe avocados
1/2 jalapeno – small dice
2 tbsp fresh mint – chopped
1/2 a lime, zest only + a squeeze of juice
6 ice cubes
S&P

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tidbits.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party! Cheers

Slammin’ Summer Salmon

There’s nothing better on a hot summer’s day, if you actually get hot day’s in summer, than something light, fresh and bursting with flavour. That was very poetic of me, wasn’t it? This recipe is super easy and works really well on a buffet if you have peeps comin’ around.

Enjoy guys.

Serves 4

2 lbs wild Pacific salmon

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tid bits.

Also make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Breakfast Egg Crepes

If there was ever a breakfast of champions, this is it. Simple, healthy and most importantly delicious. This is my take on the traditional crepe or pancake. Super high in protein and loaded with fresh flavour.

The photo says it all.

RECIPE:
Serves 2

2 organic egg whites
2 organic whole eggs
pinch salt n pepper
Olive oil spray

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tid bits.

Also make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Asian Glazed Pork Chop with Bok Choy

Pork…the other white meat. You either love or hate it but it’s really one of the most versatile meats out there. Like the other white meat pork absorbs flavour really well. The only thing to worry about is trying not to over cook it which also goes for the other white meat. Because this cut of pork is super lean it’s protein packed and a great low fat choice in the meat dept. You’ll like how quick n easy this is.

Have a great one!

Serves 2

RECIPE:
2 x 8oz pork chops (on the bone)
1 tsp Chinese 5 spice

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tid bits.

Also make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Osso Bucco a la Irishman!

Just so you know and can pretend like you knew all along when you cook this for your friends, Osso Bucco is a Milanese dish. The name means “bone with a hole” or “hollowed bone” which refers to the veal shank bone with a large and tasty marrow filling. By braising (slow cooking) the meat this tough but tasty cut of meat will become super tender and taste almost like butta. This is a great dish to make if you have friends coming over ’cause you can pop it in the oven and forget about it for a couple of hours. The more you cook it the more tender it becomes.

Enjoy!

Here’s the full recipe. Take a gander ’round my site and you’ll find lots more healthy tid bits.

Also make sure you sign up for my newsletter to get my FREE Entertainment booklet with recipes and tips for your next, or first dinner party.

You’ll also find a bunch more Paleo friendly recipes to keep you busy.

Orange Balsamic Steak

This inspiration for this recipe came from an insanely delicious orange that I picked from my friend’s tree.

Being grill season it’s always good to have a few simple marinades on hand to keep things interesting in the taste bud department. This should do the trick.

RECIPE:
1 lb grass fed flank steak

Marinade:
2 tbsp balsamic reduction *
1 large orange – zested & juiced
1 tbsp fresh ginger – grated
3 tbsp olive oil

To see the full recipe head over to GavanMurphy.com where you’ll also find a bunch more healthy recipes.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet.

You’ll also find a bunch more Paleo friendly recipes.

Slow Roasted Seabass with Swiss Chard

This is a dish I made recently for a dinner party I catered and it went down a treat, so to speak. It’s protein packed & Paleo friendly. This one is really for the guys but you ladies can also give it a go if you want, if not just pass it on to your fella. Guys, if you’re looking to impress your missus or simply find yourself one, this dish will do the trick. It’s fool proof. I promise you. You’ll definitely get some good brownie points and to finish off why not make the dessert I also made for the same party here. If this all goes according to plan you might get breakfast in bed. I have that covered too.
Happy Days!

Have a great weekend guys and happy trails.

To see the full recipe head over to GavanMurphy.com where you’ll also find a bunch more healthy recipes.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet.

You may find even more Paleo friendly recipes.

Chipotle Salmon Burgers with Stone Fruit Salsa


If you’re on the US East coast you’re getting your ears scorched right about now as a massive heatwave continues to burn things up. So what do you eat when you’re trying to beat the heat?
I can’t seem to get enough of all summer fruit myself right now. Berries are amazing as are melons, mangoes, pineapple and all kinds of stone fruit. I actually got these apricots and nectarines from locally sourced Tenerelli Orchards for an event I catered last weekend. I had a few leftover so that’s where this little beauty came from. Served chilled as a snack or as I did make something delicious with them, either way you’re sorted.
The contrast of the smokey flavour of the burger against the sweet fruit relish works brilliantly.

Have a great weekend guys and happy grilling.

To see the full recipe head over to GavanMurphy.com where you’ll also find a bunch more healthy recipes.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet.

You may find even more Paleo friendly recipes.

//

Chiturken Meatball Boats

I had a couple of reasons for doing this recipe. First off, 4th of July is next weekend and I always like to do some seasonal bbq food around this time. Secondly, and probably more importantly, I had this ginormous zucchini (courgette) growing in my garden that I needed to do something with before some little people decided to move into it.

I’ll be honest… I did think about letting it grow so I could enter it in the local county fair’s massive over-sized vegetable for no apparent reason competition, but since my missus put the kibosh on that idea,  instead I chose to do something novel and cooked it. Strange concept that.

I had decided to cook the meatballs anyway and instead of just showcasing them on a platter I figured I’d use my foot long zucchini as an edible serving dish. Genius I hear you say, why thank you very much. I tink so!

To see the full recipe head over to GavanMurphy.com where you’ll also find a bunch more healthy recipes.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet.

You may find even more Paleo friendly recipes.

Live longer and better with HIIT

According to this study, 6 weeks of HIIT (high intensity interval training), will make you live longer.

Previous research indicates that your SIRT1 proteins help keep you healthy & live longer by fixing errors in your DNA – cancer, UV light, free radicals, etc. With that being the case, it’s a good thing to have lots of healthy, active SIRT1 running all over your body fixing any DNA errors.

Our current methods of increasing SIRT1 activity include calorie restriction and the supplement Resveratrol.

In this most recent study, researchers put some test subjects through a HIIT workout consisting of 40 min (10 x 4 min intervals @ 90% peak oxygen consumption) of bike sprints interspersed with 2 min rest periods.

They found that:

  1. 4 days after training, there was a 28 to 36% increase in mitochondrial enzyme activity in your muscle.
  2. Total muscle SIRT1 activity increased by 31%
  3. Activity per SIRT1 protein increased by 58%, despite
  4. the quantity of SIRT1 decreasing by 20%

And what does all of that mean?

The increased mitochondrial enzyme activity results in improved aerobic & anaerobic endurance and reverses muscle atrophy caused by inactivity or natural aging. That’s good.

Jack Lalanne at 71

The increased SIRT1 means that damaged DNA is repaired before it can accumulate and cause genetic problems.

Because, if we believe that the DNA damage theory of aging is correct, when we prevent the accumulation of damaged DNA, we prolong our good health and extend our life span.

Conclusion

  • HIIT increases SIRT1 activity
  • SIRT1 activity prevents genetic errors
  • Genetic errors are responsible for aging
  • Aging is responsible for death (duh)
  • Therefore, HIIT will help you live longer & better

Now, here are a bunch of HIIT articles. Pick a workout and get to work. And if you want to make your intervals more efficient (and help me earn $5 in the process), pick up a Gymboss interval timer.

Sesame Crusted Turkey & Spinach Salad

I made this recipe with a two friends in mind. One’s a Paleo-head (guess who?) and the other a young father with another on the way who’s trying his hand at this healthy cooking stuff. There’s not a whole lot the latter guy eats that doesn’t resemble meat and potatoes but lucky for me he just so happens the likes raw spinach. I’m a big fan of salads for dinner in the summer as long as they’re satisfying, you know what I mean. If the salad is wimpy we’re going to bed hungry and that’s definitely not a good thing. Of course I put this one to the test myself and it passed with flying colours. The sesame seeds not only added a lovely nutty flavour but also added nutrients and minerals that left me quite satisfied indeed.

RECIPE:
Serves 2

1 lb organic turkey loin
1.5 oz jar toasted sesame seeds
1 tsp ground cumin
1 tsp lemon pepper
1 organic egg white – slightly beaten
pinch salt (omit if you’re a die hard Paleo)
1 tbsp olive oil

To see the full recipe head over to GavanMurphy.com where you’ll also find a bunch more healthy recipes.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet.

You may find even more Paleo friendly recipes.

Happy Father’s Day to all the pops.

Paleo Pulled Pork Wrap

With summer on it’s way today’s recipe is a meat eaters delight. Your illustrious author here on HH, Douglaise Roberto asked me a while ago if I could come up with a healthy barbecue sauce with bbq season on it’s way. I played around with the idea but with the main ingredients in the sauce being, ketchup, molasses, sugar and a bunch of other not so healthy things I thought it might be interesting to use a rub instead. This adds a huge amount of flavour to the meat and by braising you’ll create a type of barbecue sauce, although not conventional. I think you’ll enjoy this recipe and with July 4th up the road these will go down a treat.

RECIPE:
Serves 4

2 lbs organic/grass fed pork loin
1 head of Bibb/Butter lettuce

PORK RUB RECIPE:

1/2 tsp dried sage
2 tsp dried thyme
1 tsp dried mustard
2 tsp paprika – preferably smoked
1/2 tsp ground cumin
1 tbsp fresh parsley – chopped
1 tsp fresh rosemary – chopped
1 1/2 tsp salt
1 tsp ground black pepper
1/2 cup olive oil

To see the rest of this recipe head to GavanMurphy.com where you’ll find a bunch more healthy recipes.

Make sure you sign up for my newsletter to get my FREE Entertainment booklet.

You may find even more Paleo friendly recipes.

Paleo 'Fried' Chicken 'n' Strawberry Salad

Fried Chicken n Strawberry Salad

Who doesn’t like fried chicken? How about a gluten free healthy version that tastes amazing without all the unnecessary fat and calories. This is my version that, if I do say so myself, hits the spot.

Can you believe we’re in June already? Summer is on our doorstep and Father’s Day is around the corner so I decided to revisit my version of fried chicken, a sure-fire hit for both occasions!

BTW did I add that this is baked not fried chicken. How ’bout that?

I’ve made this chicken before (click here for recipe) but this time I paired it with a seasonal strawberry salad since strawberries are gorgeous right now. It’s a super easy salad including the dressing. Simple and delicious, just my style.

NOTE:

To update this recipe to a fully Paleo version, you can substitute nut meal/flour for the GF bread crumbs. FYI, you can buy nut meal from Bob’s Red Mill or, if you’re adventurous, you can make your own.

Also, if your version of Paleo eating doesn’t include vinegar, you can substitute lemon juice. It won’t be near as tasty, and you will have to adjust quantities, but feel free.

STRAWBERRY SALAD RECIPE:
Serves 4

4 cups organic mixed greens
1 cup walnuts – toasted in hot dry saute pan ’til golden
1 cup organic strawberries – sliced

I highly recommend choosing organic strawberries because you don’t want to eat a lovely salad laced in pesticides, right?

Aged Balsamic Vinaigrette:
1/4 cup aged balsamic vinegar
2 tbsp wholegrain mustard
1 tsp organic honey
pinch S&P
3/4 cup olive oil

DIRECTIONS:
In a large bowl combine the lettuce, nuts and strawberries. Toss gently.

I have the easiest quickest way to make this vinaigrette: Put everything in a plastic or glass jar and give it a good ol’ shake. Taste and season.

Drizzle enough dressing to lightly coat the greens but don’t drown them. You should have some leftover dressing for next time.

All recipes are made with the finest quality farmers’ market whole foods, natural and non-processed ingredients as much as possible.

Head over to my site, GavanMurphy.com, to see more healthy recipes and make sure you sign up for my newsletter to get my FREE Entertainment booklet.

You may find even more Paleo friendly recipes.

Cheers.

How 'bout an Ostrich Burger?

….And now for something completely different. I was in the market the other day and happened to be looking through the freezer section for some buffalo meat, a lingering craving after my recent trip to Texas. I usually peruse this aisle just to see what they have on offer like frozen mash potatoes. I’ve never understood why people would buy frozen mash like this. By the time you have defrosted the mash you could go peel and boil a fresh batch them, am I right? Anyway, my buffalo search was unsuccessful although I did come across a package of ostrich patties. Now this was interesting and the more I read on the package the more I wanted to try it.

Here’s a few fun facts courtesy of Blackwing Meats, the brand I purchased. (I’m going to pass these off like I knew them already, k?)

Ostrich is a wonderful healthy red meat with the flavor and texture of beef. It’s rich in both protein and iron and is actually lower in fat, calories and cholesterol than skinless chicken or turkey. Our Ostrich meats are rich in Omega 3 and Omega 6 fatty acids which are widely recognized as being beneficial to health. Enhanced Omega 3 and Omega 6 levels are achieved by feeding our ostrich a specially formulated diet.

  • They come from Africa
  • South Africa has been raising them for over 200 years
  • Ostrich’s can provide leather, meat and feathers
  • Ostrich leather is the second most valuable in the world and is well known for its toughness and strength
  • The meat tastes like beef but is higher in omega 3 fatty acids, is lower in saturated fat and calories
  • Ostrich is the largest bird in the world
  • It is unable to fly as it lacks a breast bone and doesn’t sing
  • It can run at staggering speeds of up to 45 mph and has a powerful and deadly kick
  • they are omivores and eat whatever is available from plants to insects and small lizards
  • Adults can grow up to 9 feet tall and weight 350-400lb!
  • they can live up to 50-75 years

The meat Market in the US for Ostrich is expanding to meet the demand for healthier red meats, if you have yet to try it, consider ordering some from us you will be glad you did.

Yes indeedy, glad I tried it. It’s lean and has the same texture as beef but a bit gamier. I quite liked it! For a guy who doesn’t eat much red meat this could be a great option for me this summer. Who’s game?

Ostrich Burger Recipe
Serves 2

2 x 4-6 oz Ostrich patties
drizzle olive oil
avocado slices
green leaf lettuce

Paleo Ostrich Burger

Continue reading here for the full recipe.

For those of you who are regular readers here I am the man formally known as The Healthy Irishman (although I am still both healthy and Irish).
My new site, GavanMurphy.com, is up ‘n’ running so please sign up for my newsletter and get my FREE Entertainment booklet.
Head over and take a look around. You may find even more Paleo friendly recipes.

Cheers.

Herbed Apple Stuffed Pork

Herbed Apple Pork

What’s up Paleo people? Here’s another beauty for you. I’m not sure about you guys but I’m a big fan of pork loin. It’s lean and Paleo protein packed (assonance or alliteration??). The stuffing in this recipe will not only add some great flavour but help keep the meat moist which is sometimes a problem with these less fatty cuts of meat.
This is spot on for Sunday lunch for the family and as you’ll see pretty straight forward.

Enjoy!

RECIPE:
Serves 4

1 1/2 lb organic/grass fed pork loin
1 red apple – small dice (If chopping ahead, keep in water with a squeeze of lemon juice)
1 celery stalk – small dice
1 garlic cloves – minced
1 lemon – zested
1/4 cup parsley – chopped
1/4 cup sage – chopped
1/2 cup Calvados (apple brandy)
4 tbsp olive oil
S&P

To see the rest of the recipe head over here.

You may be surprised to know that I wasn’t actually christened The Healthy Irishman, totally true. I grew into that name. I now go by the name my creators gave me.
My new site, GavanMurphy.com, is up ‘n’ running so please sign up for my newsletter and get my FREE Entertainment booklet. Head over and take a look around. You may find even more Paleo friendly recipes.

Cheers.

Chipotle Grilled Flank Steak

Although Cinco de Mayo is done, bbq season is on the way so today’s recipe is Paleo perfect for an afternoon when the grill is out and some of your carniverous peeps are popping by. It’s always great to have a few quick marinade recipes in your pocket and here’s a beauty.

RECIPE:
Serves 4

1 1/2 lbs grass fed flank steak

Marinade:
2 canned chipotle peppers (not 2 cans just 2 peppers!) – chopped
1 tbsp Adobo sauce (from chipotle can)
1 small lemon – zested
1 tsp lemon juice
1/4 cup olive oil
2 tbsp dried oregano

To see the rest of the recipe head over here.

You may be surprised to know that I wasn’t actually christened The Healthy Irishman, totally true. I grew into that name. I now go by the name my creators gave me.
I just launched my new site GavanMurphy.com. Head over and take a look around. You may find even more Paleo friendly recipes.

Cheers.

Paleo Pork Chops

Alright Paleo peeps, here we go.

Pork is one of those meats that’s a little underrated. There’s so much flavour in all the various cuts especially the fattier varieties but of course I like to use the more leaner cuts like the chop or loin.

One of the main issues using these cuts is the chance of over cooking or drying them out. My technique of adding some broth when cooking the chops always gets you a juicy succulent result. This is no exception and it’s such an easy recipe to boot. The added crust here just creates a brilliant burst of flavour.

RECIPE:
Serves 2

2 x 6 oz organic/grass fed pork chops
1/2 cup low sodium organic chicken broth

Marinade:
2 tbsp fresh rosemary – chopped
1 tbsp wholegrain mustard
1 lemon – zested
2 cloves garlic – minced
1/4 tsp salt
1/4 tsp pepper
1/4 cup olive oil

Continue reading for the full recipe. I would if I were you, well worth it!

Don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

Family Style Artichoke Chicken

Artichoke Chicken

Would you believe I’ve made this dish three times in hopes of getting a good photo? Ah well, this is me best. Good thing it’s mouthwatering good! You’ll have to trust me on this one.

You’ll love these one pot meals…less washing up. Serve it up family style with my seasonal Beet & Fennel Salad. Now you’re talkin’!
Roast Beet and Fennel Salad

Healthy cooking doesn’t have to be bland nor does it have to be complicated. These types of meals are pretty simple to make and they’re packed with flavor and nutrition.

Serves 4 (unless you’ve just done Doug’s workout, then it might only serve 2 of you)

Recipe:
1 x 5 lb organic chicken – portioned (2 breasts, 2 drumsticks, 2 thighs, 2 wings)
12 oz jar marinated black olives – pitted
1 x 7 1/2 oz jar marinated artichoke hearts – drained (or 1 lb. fresh artichoke hearts – steamed)
1/4 cup marinated sun-dried tomatoes – drained (optional)
3 bay leaves
1 tbsp black peppercorns
1 red pepper – thinly sliced
1 garlic bulb – halved crosswise
1 bunch fresh tarragon – tied together with string
1 quart low-sodium chicken broth
1/2 cup white wine

Directions:
Preheat oven to 375F.

Preheat large saute pan on medium high heat. Season the chicken portions with S&P on both sides. Add 2 tbsp olive oil to pan and and sear chicken for 3-4 minutes each side until golden brown. Once browned remove and set in large oven proof casserole dish. Drain excess oil from pan. In same pan add another tbsp olive oil and saute the peppers quickly for 2 minutes. Add wine and de-glaze the pan, scraping all the nice caramelized bits from the bottom of the pan. Cook for 1 minute.  Add liquid to chicken along with all other ingredients. Cover with foil and pop in the oven for 1 1/2 hours approx or until chicken is fork tender.

Artichoke Chicken

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.


Don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

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Paleo Question: Is the wine used in this recipe Paleo friendly?

Paleo Answer: Sort of…the godfather of Paleo dieting (Loren Cordain) is okay with moderate wine consumption while Ray Audette says it’s a no-no.

My POV: 1/2 a cup of white wine divided between four people = 1/8 cup per person. If you are worried about 1/8 cup of white wine ruining your diet, you may need to go out and get yourself a life. Relax. Or, make the recipe without the wine. It’s your call and it’s your life.

Paddy's Paleo Beef Stew

Yet another beef stew!

Next week is St. Paddy’s Day so all week on my site I’ve been featuring a bunch of healthy Irish recipes. Continuing on with my Irish recipe round up…..Yep, it’s another Irish beef stew. I can’t help it–it’s in my DNA!
You’re probably familiar with my Beef & Guinness version and you may remember I made an Autumn Stew this past year. What’s the difference besides the obvious use of Guinness? Subtle differences like using more types of root veg, pearl onions and no potatoes in the stew itself (making it a perfect St. Paddy’s Paleo dish) are the main differences, which goes to show that you can take the same idea and make it different and seasonal.

Beef Stew Mise en Place

Continue reading the Full Recipe Here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

Poblano Pork Stew

Poblano Pork Stew

Being in California I’m exposed to an amazing array of fresh organic fruit n veg that I wouldn’t normally get, especially back at home so I’m taking full advantage of it. One of my weekly adventures is heading to our local farmers market and seeing what’s in season and figuring out something to make with it. You might recall a few weeks back I made a Braised Beef Rib recipe using some Poblano peppers, which actually came from my garden. Turns out I really liked their charred smoky flavour so I figured I’d have another go with them. I love roasted peppers (Roast Red pepper Hummus) and funny enough I actually made this pork dish already but my photos weren’t up to par so this is round two. With a few tweaks this turned out even better than the last time.
Lucky for you I’m a shitty photographer!

Poblano Peppers in my Garden

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

Copyright © 2010 The Healthy Irishman. All rights reserved

The Making of the @HealthHabits Diet

Tomorrow, I will be posting the “official” @HealthHabits Diet…one of the most effective fat-burning, muscle building, health improving diets I have ever designed.

But, before I do that, I thought I would show everybody the 3 central rules that I used to create the @HealthHabits Diet.

  1. It’s Not Only What You Eat
  2. It’s When You Eat It
  3. And How Much Of It That You Eat

Simple, right?

Let’s take a closer look.

What You Eat

There are a lot of diets that restrict the types of food you can and can’t eat:

  • Low-Fat Diets
  • Low-Carb Diets
  • Vegetarian/Vegan Diets
  • High Fiber Diets
  • Liquid Diets
  • Organic Food Diets
  • Whole Grain Diets
  • and the list goes on and on and on…

The fact is, certain foods improve your health and certain foods don’t.

  • Certain foods are high in nutrients and low in calories
  • Other foods are high in calories and low in nutrients
  • Certain foods make you hungry
  • Certain foods cause inflammation (that’s bad)
  • Certain foods make you fat

Based upon the most recent research, I have put together my list of the foods that improve your health and the ones that wreck your health.

When You Eat It

What makes more sense:

  • Drinking all of your daily fluid intake at one sitting (think Big Gulp)?
  • Or spreading it out over the course of the day?
  • Skipping breakfast and lunch and then eating a huge dinner?
  • Spacing your food intake out evenly over the whole day?
  • Eating all of your carbs for breakfast, fats for lunch and proteins for dinner?
  • Eating meals balanced in macro-nutrients (carb, fat, pro)?

It’s not just the types of food you eat that’s important, it’s when you eat those foods.

And tomorrow, I will tell the Facebook Group about two incredibly powerful meal timing techniques.

How Much You Eat

This one is a no-brainer.

10,000 calories of the healthiest health food per day is still going to make you fat.

It’s just too bad that most dieters see calories as the end-all and be-all of successful weight loss. If the weight isn’t coming off fast enough, they just drop the calories a little more. And then a little more. And then just a little bit more.

Until 1 of 2 things happens:

  1. They achieve their weight loss goal and then have to maintain their skinny-fat physiques on 1000 calories per day for the rest of their miserable calorie deprived lives, or
  2. Their body revolts and forces them (via hormones, brain chemicals, etc) to eat and eat and eat.

Neither scenario works.

That’s why focusing solely on calories is the worst thing you can do if you’re trying to lose weight.

Now What???

Introducing…the @HealthHabits Diet

 

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Like this article???

If you like this article, don’t forget to subscribe to @healthhabits. When you subscribe, my friends at MailChimp will make sure to send you an email every time I post something new here at the blog.

As well, you also get access to the series of Supplement Reports that I am publishing this year.

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Asian Seabass with Spaghetti Veg

Asian Steamed Seabass with Spaghetti Veg

Following on DR’s recent posts on the Paleo diet we’ve decided to go the Paleo direction with my recipes from now on. Although I’m no expert in this style of food it’s kinda similar to the way I eat myself although I do love me my grains! For all you Paleo enthusiasts out there make sure you shoot me off some suggestions if you have any and we’ll go from there.

Today’s recipe is a simple little dish that I make which I have to say is pretty easy and very tasty and as you can see looks the business.

Steaming liquid:
6 fluid oz mirin
6 fluid oz sake
2 tbps fresh ginger – minced
Place all ingredients in medium saute pan. Heat gently to let the flavors infuse.

4 x 4oz black sea bass portions

Vegetable Spaghetti:
2 medium zuchini (courgette)
2 medium yellow squash
2 medium carrot
1/2 cup low-sodium chicken / veg. broth
Drizzle olive oil
S&P to taste

To Prepare: slice all veg. lengthwise, 1/8 inch thick. Once sliced cut into thin strips like, you guessed it, spaghetti. I use a mandoline which is fairly readily available in kitchen supply stores or in Asian markets. It’ll make your life a lot easier so definitely look into getting one. Once all veg. are cut keep carrots separate as they’ll take longer to cook than the others. In a medium hot saute pan add drizzle of olive oil. Saute carrots for 1 minute.
Meanwhile season your fish with salt and white pepper and add to steaming liquid and cover. Steam the fish for 10-12 mins. approx or ’til firm to touch. To check whether the fish is cooked pierce the center of the fish with a small pairing knife. Remove and, very gently touch your top lip with the knife. If it’s hot you’re good to go.
Meanwhile while the fish is cooking, in a separate saute pan, add broth & carrots and bring to boil. Once boiling, reduce to simmer for 4 minutes approx until carrots begin to soften.
Next add zucchini, squash to carrots and cover. Season to taste. You want the spaghetti to still hold it’s shape so be careful not to cook the daylights out of it. All in all the veg should take 7-8 minutes to cook.

If you’re new to cooking fish or aren’t familiar with it, black sea bass is a great fish to use. It’s a mild oily white fish that doesn’t over-cook easily. This is a great starter dish for those of you looking to branch out. You could also use any sustainable firm white fish like Pacific Halibut or Pacific Cod although the cod will cook faster so keep an eye on it.

Be sure to sign up for my newsletter. When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Enjoy.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

Good Ol' Fashioned Chicken Noodle Soup

Homemade Chicken Noodle Soup

I don’t think anyone is exempt from the winter weather that’s hitting us all at the moment. Between the snow, the cold and the days upon days of rain we’re having here in LA at the minute, I thought a quick n easy soup would hit the spot. I made chicken for dinner last night and had some left over so I thought the obvious choice was to bust out a soup for lunch today and hey presto here it is. If you don’t have any leftover chicken like I did, buy a roast chicken and just use that. You’ll get a great flavour as well as having the carcass to make your stock. Perfecto! This is one of the simplest ways to make a soup as you basically just put everything in the same pot and simmer it.

Did I mention it’s flu season? A bit of homemade chicken soup and vitamin C are sure to help!

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2010 The Healthy Irishman. All rights reserved

pills supplements nutrition fitness health

Essential Nutritional Supplements – These are the best, so forget the rest

The health supplement industry is big business.

Millions of dollars are spent by manufacturers on advertising and marketing. Luckily for them, billions of dollars are spent by consumers.

And when you subtract millions from billions, you end up with a lot of profit. And, there’s nothing wrong with that…as long as the customer is getting the results they paid for.

Q:  So, do consumers get what they pay for?

A:  In my experience, the short answer is NO.

Most supplements over-promise and under-deliver. But, not all….

These are the supplements and supplement companies that I think are worthy of your trust and your money.

Note – If you are interested in purchasing any of these supplements, click on the image of the supplement and you will be taken to my Amazon store. Any purchases made through the Amazon store earns Health Habits a 4% commission. Thanks in advance.

General Health

Multi-Vitamins

I can’t say enough good things about New Chapter.

  • Most multivitamins and nutritional supplements are synthetic, chemically isolated nutrients that lack the natural beneficial compounds of a whole-food complex.
  • New Chapter multi-vitamins are made with 100% organic ingredients. But, unlike most multis, New Chapter’s nutrients are food. In fact, they are a whole-food complex, rich with thousands of health-giving, whole-food phytonutrients found in nature. They do not believe that people were designed to eat mega-dosages of synthetic chemicals.
  • They believe that your nutrients should come in the form of cultured whole food so that you get the full benefit of Nature’s wisdom. New Chapter’s nutrients are cultured in probiotics — the healthy bacteria every human body needs. Probiotics are naturally prevalent in select foods such as yogurt, red wine and sauerkraut.
  • Daily consumption of probiotics boosts the immune system, increases nutrient absorption, improves vitamin synthesis, digestion, detoxification and protection from toxins.

Greens

Sticking with the whole-food v.s synthetic nutrients argument, we have Vege Greens.

Vege Greens is a combination of over 60 land, sea and cruciferous vegetables, as well as super green foods, EFAs, pre and probiotics, enzymes and herbal extracts. One little scoop is equivalent to six to eight servings of vegetables, and offers a full spectrum of nutrient rich and highly alkaline foods.

And unlike most Green Foods, Vege Greens doesn’t taste like a mouthful of grass.

And like New Chapter, the manufacturer of Vege Greens (Progressive Nutritional) has incredibly high professional standards. At this time, I would have no problem recommending any of their products.

Fish Oils

I have written often about the health benefits of fish oils/Omega 3s.

– Promotes cardiovascular health
– Reduces inflammation
– Supports mental focus & cognitive function
– Supports positive mood & emotional well-being
– Promotes brain, eye, & nervous system health
– Supports healthy immune system function
– Enhances appearance of skin and hair
– Promotes optimal fat metabolism

And while there are a lot of companies selling fish

oils / Omega 3 supplements, Ascenta is one of the best. They have a long track record of producing the purest fish oils on the market….that don’t taste like fish.

Recently, New Chapter came out with their own line of fish oil supplements. I am currently testing this product to see if I can notice any difference in anti-inflammatory benefits.

nutrasea

Vitamin D

For the past few years, a number of progressive nutrition geeks have been singing the praises of Vitamin D.

Vitamin D researchers believe that Vitamin D is a major player in the prevention of cancer, osteoporosis, heart disease, multiple sclerosis, type 1 diabetes, depression, rheumatoid arthritis, etc…

Unfortunately, even with this passionate support, Vitamin D suffers from a lack of mainstream acceptance.

And that’s too bad.

Vitamin D has powerful health benefits and costs next to nothing to purchase. It’s a no-brainer.

Garlic

Researchers have found that aged garlic extract (AGE) has hepatoprotective (protects the liver),immune-enhancing, anticancer and chemopreventive (disease preventative) activities. Furthermore, AGE is a potent antioxident.

It also makes your breath stink.

But, not Kyolic AGE supplements.

All the health benefits with none of the stinkiness. WIN-WIN

Anti-Inflammatories

Zyflamend

Zyflamend was my introduction to New Chapter.

A few years ago, I was suffering from chronic pain in one of my shoulders.

The cause of my pain?

Too many years of lifting very heavy weights with very little warm-up. (nothing like being in your twenties – invincible & stupid)

My orthopedist gave me 3 options:

  1. arthroscopic surgery to clean things up a bit
  2. cortisone
  3. take drugs for the pain

Being the contrary type of guy that I am, I went for option #4 and researched natural ways to bring down inflammation. And that’s how I found Zyflamend
New Chapter’s patented Zyflamend formulation represents a scientific breakthrough in promoting a healthy inflammation response. After extensively researching the herbal pharmacopoeia and international medical databases, New Chapter discovered that a number of time-tested herbs, properly extracted and blended in the correct proportions, contain at least 8 phytonutrients that may safely and significantly promote a healthy inflammation response.

Recent research studies suggest reducing the inflammatory response may be an effective strategy to promote healthy joint function and normal cell growth.
My shoulder is all better now, but I continue to supplement with Zyflamend because of the overall health benefits associated with reducing systemic inflammation. You should too.

Adaptogens

       

According to the CDC, up to 90% of doctor visits in the US are stress related.

National Institutes of Health adds that chronic stress may shorten life expectancy up to 20 years.

Chronically high cortisol from stress disrupts endocrine, gastrointestinal, immune and neurological systems.

Regardless of whether we feel stress or not, conscientiously managing our stress response, every day, positively impacts every organ and system in our bodies.

In short, how you handle stress has a major impact on your health.

And, if you’re trying to lose weight, get stronger, faster, etc, you are piling even more physiological & psychological stress onto your already overwhelmed immune system.

But, before you get all stressed out about your stress, there is a solution.

For thousands of years, people have relied upon adaptogens (plant derived agents that help to adapt the body or protect it from stress) to help them cope with life’s little stresses.

These 3 adaptogen supplements from New Chapter have been unbelievably useful in helping some of my clients incorporate healthy living & eating into their lives. Those people who suffer from emotional eating receive a huge benefit from these supplements.

Stress Take Care is made up of 9 different adaptogens:

  • Curcuma Xanthorrhiza
  • Schizandra
  • American Ginseng
  • Eleuthero
  • Rhodiola
  • Galanga
  • Turmeric
  • Astragalus
  • Ginger

The next product, Rhodiola Force is made up of a single adaptogen – Rhodiola rosea

Rhodiola is widely considered to be the most powerful of all adaptogens.

Thriving in high altitudes and in nature’s most challenging climates, this most resilient herbal is intensively studied for enhancing concentration and endurance, uplifting one’s mental state, and supporting optimal immune, adrenal, and cardiovascular function even under conditions of severe stress.

The third adaptogen supplement, Holy Basil, has been a staple of ayurvedic medicine for centuries.

When New Chapter was researching Holy Basil, they wanted to know why people find that Holy Basil promotes a positive stress response and elevates their spirit. Ayurvedic masters told them that “Holy Basil delivers nutrients to the mind necessary for the experience of enlightenment.”

Enlightenment. baby

Digestive Enzymes

Enzymes are one of the most underutilized nutritional supplements.

And that’s a big mistake.

Without enzymes, we could not exist. Our bodies’ reactions would be too slow for life to be possible. The human body makes and uses more than 3,000 kinds of enzymes that speed up chemical reactions and save energy. Digestive enzymes are like scissors that cut up the foods we eat into basic building blocks that our body then absorbs and reassembles to build cells, tissues, organs glands and entire body systems.

If our digestion is compromised then so is our health. Many enzymes on the market today are made from animal organs – hog stomach, bovine pancreas, lamb forestomach etc. These individual animal enzymes work only in a narrow pH range, and are usually only capable of digesting protein or fat.

Udo’s Choice Enzyme Blends, however, are broad spectrum plant and microbially derived enzyme supplements that have a wide pH range of activity, allowing it to function throughout the entire digestive tract.

I have been using Udo’s products for years after I was introduced to his flax seed oil and his book – Fats that Heal, Fats that Kill.

Probiotics

There are several reasons that people are interested in probiotics for health purposes.

First, the world is full of microorganisms (including bacteria), and so are people’s bodies—in and on the skin, in the gut, and in other orifices.

Friendly bacteria are vital to proper development of the immune system, to protection against microorganisms that could cause disease, and to the digestion and absorption of food and nutrients. Each person’s mix of bacteria varies. Interactions between a person and the microorganisms in his body, and among the microorganisms themselves, can be crucial to the person’s health and well-being.

This bacterial “balancing act” can be thrown off in two major ways:

  1. By antibiotics, when they kill friendly bacteria in the gut along with unfriendly bacteria. Some people use probiotics to try to offset side effects from antibiotics like gas, cramping, or diarrhea. Similarly, some use them to ease symptoms of lactose intolerance—a condition in which the gut lacks the enzyme needed to digest significant amounts of the major sugar in milk, and which also causes gastrointestinal symptoms.
  2. “Unfriendly” microorganisms such as disease-causing bacteria, yeasts, fungi, and parasites can also upset the balance. Researchers are exploring whether probiotics could halt these unfriendly agents in the first place and/or suppress their growth and activity in conditions like:
  • Infectious diarrhea
  • Irritable bowel syndrome
  • Inflammatory bowel disease (e.g., ulcerative colitis and Crohn’s disease)
  • Infection with Helicobacter pylori (H. pylori), a bacterium that causes most ulcers and many types of chronic stomach inflammation
  • Tooth decay and periodontal disease
  • Vaginal infections
  • Stomach and respiratory infections that children acquire in daycare
  • Skin infections

Another part of the interest in probiotics stems from the fact there are cells in the digestive tract connected with the immune system. One theory is that if you alter the microorganisms in a person’s intestinal tract (as by introducing probiotic bacteria), you can affect the immune system’s defenses.

Performance / Specialty Supplements

We have finished with the supplements that I think are important for your overall health.

Now we move onto the specialty supplements…the meal replacements, protein powders, fat burners, etc.

Meal Replacements

There is no substitute for real food.

However, sometimes “real food” just isn’t convenient.

So, when life gets a little too hectic, and you don’t have time to make a real meal, what do you do?

  • Starve?
  • McDonalds?
  • Bottle of Ensure?

No, no and no.

Monster MilkThis supplement is a true meal replacement.

Loaded with fast & slow absorbing (lactose free) milk proteins, digestive enzymes, creatine, healthy fats, fiber & prebiotics, Monster Milk is a great supplement for trainees attempting to gain muscle mass or attempting to cut calories without sacrificing nutrition.

Sadly, while Monster Milk is popular with bodybuilders, it is unknown amongst the general public. too bad

Muscle Milk – Light

But, maybe you don’t want the creatine in your meal replacement.

And maybe, you’re cutting back on the carbs, or don’t like artificial sweeteners.

If that’s the case, reach for Muscle Milk Light

It has the same proteins & fats as Monster Milk and it’s sweetened with stevia.

And it tastes way better than most other meal replacements / protein powders.

Protein Powders

Harmonized Protein

Harmonized protein is produced by Progressive Nutritionals. Unlike the other protein powders / meal replacements, HP doesn’t market to the bodybuilding demographic. They are all about health first.

Harmonized Protein is a synergistic blend of 5 unique proteins (whey isolate, whey concentrate, milk protein isolate, colostrum & lactoferring) designed to offer an array of health promoting properties beyond that of any individual protein source.

The cattle that produce the milk used to create these unique proteins graze in open pastures and are raised without the use of hormones, including rBGH.

New Zealand proteins are considered to be the cleanest and purest in the world.

They do not contain antibiotics and are routinely screened for over 250 agricultural and chemical contaminants including pesticides, fertilizers and PCB’s.

HP also contains:

  • alpha lipoic acid for improved insulin response
  • flax seed oil powder
  • digestive enzymes
  • organic sea vegetables (you can’t taste them)
  • downey birch and corn silk for improved protein utilization

It is also sweetened with stevia

Creatine

If you’re not taking creatine, you are making a big mistake.
Creatine is bodybuilding’s ultimate supplement, and for good reason. For one thing, creatine can significantly increases lean muscle mass

It is also responsible for:

  • improving performance in high-intensity exercise,
  • increasing energy levels,
  • helps with fat loss and
  • speeds up post-workout recovery rates.

Creatine’s ability to enhance energy reserves in muscles comes from its ability to increase muscle protein synthesis, while simultaneously minimizing protein breakdown.

This occurs because creatine has the awesome effect of super-hydrating muscle cells with water. It also enhances muscle growth – making muscle fibers bigger and stronger.
Warning – Cheap creatine can cause significant intestinal distress and cause some serious bloating.

Allmax creatine has never let me down.

Leucine

Way back in October of 2008, I wrote about leucine and it’s ability to turn back age related muscle loss (buy a tub for grandpa).

According to the research:

  • Leucine stimulates new muscle growth
  • Leucine is the major amino acid responsible for the muscle producing capability of food
  • Adding leucine to a meal increases muscle growth by 50 to 70 percent
  • Leucine works best when taken with a mixed carb / protein meal. This is due to the insulin surge that comes from the carbohydrates in the meal, and the other essential amino acids that are present.
  • Leucine does not work as well with carb-only or protein-only meals
  • The change in leucine levels in the blood seems to be more important than the overall amount. Therefore, it is better to take a small serving of leucine with a meal (level of leucine increases), wait a few hours (let the leucine levels drop), and then take another serving with some food (levels increase again).
  • Leucine supplementation has also shown to be effective as a supplement for athletes interested in adding functional muscle mass.

So, the plan is to take a small scoop (5g) of leucine with each meal of the day. (up to a max of 20g)

This supplement has worked wonders for my hard-gainers.

Branch Chain Amino Acids

You can’t go wrong with BCAAs.

  • Add them to protein shakes when you’re trying to gain muscle
  • Drink them at night when you’re dieting to preserve muscle mass

Simple. Powerful. You can’t go wrong

Okay…that’s the list. Feel free to hit me up on Twitter or Facebook if you have any comments, questions or complaints.

Slow Cooked Chicken with Wild 'Rooms & Tarragon

Slow Cooked Chicken with Wild Rooms & Tarragon Slow Cooked Chicken with Wild Rooms & Tarragon

On a recent visit to Austin my brother-in-law gave me a packet of dried morels and asked me to create a dish for them. Though this is a dish I’ve made many many times I thought it would be the perfect recipe for the morels plus it’s fairly fool proof. (Let’s see if Ron will try his hand at cooking this!) Luckily, braising meats is dead easy, eliminates the risk of drying out meat and always adds great flavour. The key with slow cooking, as I’ve mentioned before, is layering flavours. Searing the chicken, sauteing the mushrooms, adding garlic, well you get it. The more flavours you add the more intense and tasty the end result will be. Stands to reason, right?

I recently made this for a drop-off menu (did you know I can make dinner for you and drop it off?) and they said their 2 year old loved the mushrooms (if you’re a parent, this got the tot’s seal of approval) and they said it was even better the next day. Gotta love delicious leftovers!

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved

mango-shake health nutrition fitness healthhabits food

Peri-Workout Nutrition

Back in the olden days, workout nutrition consisted of a quick run to the water fountain between exercises.

Then came Gatorade.

Then, we were introduced to the magic 20 minute post-workout window of time.

We were told that if we chugged down a  carb/protein shake immediately after working out, we would:

  1. Shift our metabolism from a catabolic state (muscle damaging) to an anabolic state (muscle building) .
  2. Reduce post exercise muscle soreness
  3. Get bigger, stronger, leaner, faster, etc…

And there was (and still is) a lot of scientific research to back up this belief.

As a result, every gym put in a “smoothie bar” and we all chugged down some pretty gross post-workout protein shakes.

But wait, it doesn’t end there, we’re just getting started.

Researchers began to study whether pre-workout carb/pro nutrition might be even more efficient than post-workout carb/pro nutrition.

And their research showed that it was.

mango-shakeAs a result, instead of one post-workout shake, I was now drinking half my shake pre-workout and finishing the rest post-workout.

I thought I had it all figured out.

Not quite.

The next scientific breakthrough discovered that while a combined carb/pro shake pre-workout worked wonders, a carb free protein meal didn’t work near as well.

And that was fine with me. Those heavy pre-workout protein shakes were sloshing around in my stomach and slowing down my workouts.

RECAP

At this point:

  • Carbs before workout – GOOD
  • Carbs & pro before workout good, but made Doug’s tummy upset
  • Carbs during workout – GOOD
  • Carbs & Pro (Amino Acids) immediately post workout – GOOD

In a nutshell, the theory is that:

  1. Carbs raise your insulin levels, increasing the efficiency of nutrient absorption.
  2. Your workout inflicts micro-damage on your muscles.
  3. Your muscles are now screaming for nutrition to re-synthesize newer/stronger/faster muscles.
  4. Then you throw a bunch of protein/amino acids into the mix

And voila, your body recovers faster & more efficiently from your workouts.

End of story, right?

Not yet.

In the past few years, I have been reading more about improving anaerobic endurance during workouts by supplementing with beta alanine or bicarbonates. And while the research shows mixed results, I have personally and professionally seen impressive gains in endurance during some pretty intense HIIT & HIRT workouts.

Since adding these supplements into the mix, I have been able to push some very intense workouts well past the dreaded 45 minute mark.

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So, what does all of this mean?

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It means that for best results, I recommend:

  • Eating a combined pro/carb meal (real food) 1 to 2 hours before working out
  • Drinking a mid-workout beverage containing…a high GI carb like maltodextrin, BCAAs, creatine, bicarbonates and/or beta alanine.
  • Drinking a post-workout shake containing carbs and a fast digesting protein (whey isolate).

Keep in mind this is a best case scenario type of peri-workout nutrition program.

Most of you aren’t going to want to spend the money on all of this stuff.

So, if cost is an issue, I would recommend

  • Eat the pre-workout meal as described above.
  • Drink watered down orange juice during your workout. BCAAs & Creatine if you can afford them.
  • Post-workout shake as described above.

Personally, I have tried 3 different workout beverages with sugar/BCAAs/Beta Alanine/Bicarb and have found that Biotest’s Surge Workout Fuel to be the most effective. It costs approximately $1.10 per serving.

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BTW – peri means around or about…so in this case peri-workout nutrition means nutrition around your workout

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I look forward to hearing your feedback. Workout nutrition is a hotly debated topic amongst all of the “experts” out there on the interweb.

My skin is thick, don’t hold back.

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Chipotle Lime Catfish

Chipotle Lime Catfish

I remember as a young fella going fishing with the boy scouts (ahh, I was Angelic looking as you can imagine) and on occasion catching a catfish. We’d always just throw them back in as we were told they were inedible, though the people in Texas would beg to differ! There are Catfish Parlours all over the map there. According to Wikipedia, the most commonly eaten catfish species in the States are the channel catfish and blue catfish, both of which are common in the wild and increasingly widely farmed. Farm-raised catfish became such a staple of the diet of the United States (I’m pretty sure Texas played a substantial role in it) that on June 25, 1987, President Ronald Reagan established National Catfish Day to recognize “the value of farm-raised catfish.” Catfish is eaten in a variety of ways; in Europe it is often cooked in similar ways to carp, but in the United States it is typically crumbed with cornmeal and fried. Now, how ’bout that for some good info?

I think usually catfish is one of those fish that we don’t always gravitate to in the store because some people just don’t know what to do with it but once you get the hang of it, you’ll really enjoy it especially since it’s not expensive and it’s sustainable. I’ve made some delicious fish tacos with catfish and most recently Cajun spiced with Chard & Leek Saute. This is another tasty way to whip up a quick n’ easy dinner. How times have changed!

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved

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Leftover Turkey Soup

Leftover Turkey Soup

Ah, another Thanksgiving has come and gone. By now you’re all probably completely and utterly over turkey. I wouldn’t blame you. With the size of turkeys nowadays there’s enough meat on there to feed a whole African village! We began our gorging with the actual turkey which lead into turkey sandwiches the next day and the next. Finally taking off whatever meat is left in order to make stock with the bones, the next obvious step is to make a delicious easy soup with the stock (and if you have turkey still left over–good luck!!)
Here’s how it’s done:

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

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Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved

Persimmon Couscous Stuffed Turkey Breast

Persimmon & CousCous Stuffed Turkey

Gobble Gobble (as the actress said to the bishop). It’s Turkey time! If you saw my turkey post recently you’ll now know what type of turkey you should be getting as we know there’s going to be lots eaten over the next month or so. There will be soups, sandwiches, stews, stocks, casseroles and God knows what else we can think to make with Mr. Turkey. Salting, roasting, brining–each American family has their own style to cook the bird. But what if your family is small and you’d rather not cook an entire turkey? I’ve got you covered!

I’ve made stuffed turkey breasts before (here and here) but for this recipe I wanted to give you the idea of stuffing the breast with something a bit more out of the ordinary yet still in keeping with Thanksgiving flavours. PersimmonsGuess you could say it’s a modern twist on the classic turkey & stuffing. I came across Persimmons in my CSA box and though I don’t have much experience with them after one bite I knew I had to use them. In November and December persimmons are at their peak. I kept expecting the fruit to soften like a peach but as it turns out this type of persimmon, the Fuyu, is eaten like an apple. The taste of the flesh inside reminded me of a sweeter cantaloupe with the texture of a firm pear. The persimmon’s delightful flavour and texture turned out to be lovely addition to this dish.

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

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Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved

Rainbow Chard & Leek Saute with….+

Chard & Leeks1

I’m really diggin’ our CSA box delivery service. So far the produce has been great and in order to use it all we’ve had to use our noggins and think outside the box a bit, so to speak! Who said you can’t have looks and brains?

This week our box contained organic Fuji apples, spinach, leeks, rainbow chard, broccoli, Valencia oranges & mixed peppers. This week's CSA delivery I turned to old faithfuls for some of these—I used the oranges for Jerk sauce and the mixed peppers went into a pot o’chili.

Each week when our box arrives there’s a newsletter inside from the farm talking about what’s in season and giving tips and such about the fruit n’ veg. They also give a recipe highlighting one of the veggies. I was intrigued by this particular chard recipe not only because I really like leafy greens but also because it used the entire bunch of chard, stems & all. Usually one would remove the stems and either put them in the stock pot as I do or into the compost heap. Either way they’re getting used but I’d much prefer to eat them. They have a lovely peppery flavour and they add brilliant colour to the sauteed chard. I can’t take any credit for this but it did turn out great and I combined it with a rice recipe which uses up some of the apples. Usin’ my noggin!

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved
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Miso Marinated Cod with Sesame Soba Noodles

Healthy Miso Cod

The first time I had Miso was in soup at a sushi bar, which I’m sure is the case for a bunch of you guys. Then a few months later I ordered the miso-marinated cod, which is usually an appetizer at most sushi restaurants and I was blown away by how good it tasted. I knew I wanted to recreate the dish but in more healthy way because typically this marinade is made with sugar and several ounces of mirin, which has a high sugar content. So I hit up the kitchen to make a better alternative without using Mirin or granulated sugar. I’m delighted with the outcome.

Continue reading the full recipe here and don’t forget to SUBSCRIBE to the HEALTHY IRISHMAN Newsletter!

When you do you’ll receive a FREE Entertainment Booklet with recipes and tips for your next dinner party.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved

The Lazy Man’s Guide to Getting Ripped

A few weeks ago, I was talking to a potential client.

  1. He told me that he would love to get fit, but he just doesn’t have the time.
  2. He’s just too busy with work, kids, internet porn, etc…
  3. B.S.

He’s not busy…he’s lazy. And he’s not alone.

According to the WHO, there are 3.6 billion lazy guys sitting on couches all around the world.

And the trainer who can help those lazy buggers transform their lazy asses from….

FAT TO FIT

…is going to be rich. Filthy…Stinking…Rich

So, here we go. The lazy man’s guide to getting ripped….or as I like to call it – My ticket to becoming filthy, stinking rich.

(BTW, this story is based on a real client. We have been training for one week. He has already lost 5 lbs.)

DIET

Meal # 1 – Breakfast

  • 1 Tbsp of Fish Oil
  • 3 medium sized Apple or Pears
  • 3 fried or hard boiled Eggs
  • Water or Tea
  • 5 grams of Leucine

Meal # 2 – Morning Coffee Break

My client works in an office. Each morning, he has a mandatory group meeting. Coffee & pastries are served.

  • 1 Coffee (with cream)
  • 15 Almonds (brought to work in a little Ziploc baggie)
  • Water

Meal # 3 – Lunch

Big Salad – consisting of

  • Salad Greens (pre-washed, pre-chopped)
  • 1 can of tuna or salmon, or 3 more hard boiled eggs, or leftover meat from last night’s dinner
  • Olive Oil
  • Lemon Juice or Vinegar
  • Salt & Pepper
  • 5 grams of Leucine
  • Water

Before our hero goes to bed at night, he rips open the bag of greens and dumps it into the tupperware container. Same goes for the protein. In the morning he pours in the oil, lemon juice & salt and pepper. Come lunch time, he shakes the container and presto he has his Big Salad

Meal # 4 – Afternoon Snack

  • 1 Coffee (with cream)
  • 15 Almonds (brought to work in a little Ziploc baggie)
  • Water

Meal # 5 – Workout Nutrition

Meal # 6 – Dinner

  • Another Big Salad or steamed vegetables prepared with a microwave steaming bag
  • BBQ – steak or chicken or fish or pork or lamb or….
  • 5 grams of Leucine
  • 1 Tbsp of Fish Oil
  • Water

TRAINING

I have designed a training program specific to his needs, injuries, muscle imbalances, etc…

But the basic design of the program is:

  • 3x per week total body HIRT workouts
  • 2x per week HIIT/Cardio workouts on his stationary bike
  • 1 x per week active rest – long walks with his wife, soccer with the kids, etc…
  • Dynamic stretching at each workout designed to correct imbalances & prevent injuries

THE RESULTS

As I mentioned above, the client has lost 5 lbs in the first week. And while that certainly is good news, what really excites me is the fact that he has been perfect on his meal compliance.

He said that it was easy…EASY!!!

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Spice Month Round Up

Spice Stall in France

For those of you who are regular followers of the site, now you will no doubt be experts in using spices from that infamous spice rack in your kitchen. For the entire month of August I gave you guys recipes containing the most popular spices requested. What I’ve decided to do today is give a run down of what we made as well as highlight some other recipes that I’ve used containing your requests. Now it’s time to tuck into that rack (that didn’t sound so good, did it?) and get cookin’!

We kicked off the proceedings with one of my faves….
Allspice. I did a Jerk seasoned trio of recipes with this bad boy just so everyone could try it out with no excuses! Tell me, who made the jerk sauce? I also busted out a Banana Buckwheat Muffin recipe using allspice for all my baking buddies. Now, these were the business even though I’m not renowned as a ‘Pat the Baker’.
Other GM (Gavan Murphy) allspice recipes:
Healthy fresh baked apple tart
Homemade ketchup
Lamb Burgers

Next up was a bit of a surprise but Dried Thyme got the nod here. I had had a request for a healthy chowder recipe so being all about giving, as I am (by my own admission) that’s what I did. This is my no dairy/no butter version which turned out really well. I must prefer to use fresh thyme over dried since nearly all of my recipes call for fresh. Not to worry, remember our conversion? (If not, click chowder link to refresh your memory).

Spiced Okra

The one spice I thought would come in first place (I guess isn’t as hard for people) was Turmeric. By the way, is there a reason why we pronounce it TOO-Mer-ic? I really enjoyed working with it and figured since turmeric is a Middle Eastern spice, making an Indian dish was the best way to go. I made a Spiced Bindi (Okra) (Above) dish as well as Turmeric roasted mini potatoes with Arugula (or Rocket known across the pond–that one’s for you Eske). Because I was into using this so much I popped out a third recipe, Moroccan Quinoa Salad. This is gooood and a great healthy grain to boot. Still looking for help on my sad little Tikka Salmon, though…any takers?

Continue reading the full recipe and don’t forget to SUBSCRIBE to the NEW Healthy Irishman Newsletter!

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved.

Cilantro Pesto Shrimp

Grilled Cilantro Pesto Shrimp

What to do with the leftover pesto from Tuesday’s post, ‘Heirloom Tomato Salad with Cilantro Pesto Beans‘? (The entire pesto recipe is available there.) How ’bout a quick dinner idea using shrimp? For this recipe we’ll be using the pesto as a marinade instead of a dressing–see how versatile it is! I’ve used pesto to marinate chicken before and knowing how delicious that turned out I was excited to try the shrimp.

Homemade Cilantro Pesto

Continue reading the full recipe and don’t forget to SUBSCRIBE to the NEW Healthy Irishman Newsletter!

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved.
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Homemade Teriyaki Bowl

Chicken Teriyaki Bowl

I had a request for a healthy lunch idea, preferably not a salad, and coincidentally I kept seeing Jack in the Box commercials for their new Teriyaki Bowls. If you’re not familiar with Jack, it’s a fast food joint here in the States, definitely not known for their healthy meals, though their ads are quite funny.

Too bad you can’t eat an ad though it would probably be better for you than these. Packed with more than 1/2 your days worth of salt and 25 grams of sugar, these bowls may look like a healthy option but….well you get the idea. So I started thinking, why not make your own teriyaki bowl for lunch?

This is MY homemade healthy Teriyaki version.

Continue reading the full recipe and don’t forget to SUBSCRIBE to the NEW Healthy Irishman Newsletter!

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved.

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Mango-Jalapeno Crabcakes (Gluten Free!)

Mango-Jalapeno Crab Cakes

Like any true Irishman, I love me some fishcakes. So much so that I’ve nearly an arsenal of fishcake recipes! In my days, crab in Ireland was pretty much served as a ‘salad’ mixed with mayo and Mary Rose Sauce or in a casserole. My first experience with a crab cake was on my first trip stateside, in Martha’s Vineyard and I’ve been hooked ever since. Traditionally they’re made with mayo and sometimes even butter but you know me, that’s not my bag (unless you make homemade mayo–click Mary Rose link above). But really, there’s nothing worse than ordering a crab cake that’s full of mayo and not so much crab, right? You won’t have to worry about that with this recipe! Also good to note, Dungeness crab meat is rated an Eco-Best choice.

Continue reading the full recipe and don’t forget to SUBSCRIBE to the NEW Healthy Irishman Newsletter!

Fueling your body with healthy food. Fueling your mind with the wealth of health.

Copyright © 2009 The Healthy Irishman. All rights reserved.

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