Posts Tagged ‘Nutrition’


Friday, September 11th, 2009

Yep, like you keep hearing “You Can’t Out-Train a Bad Diet” and Mike Geary, author of The Truth about Six Pack Abs just keeps proving it with his phenomenal diet & nutrition articles. Here he talks about meat and what is your healthiest choice (and there are many) when you are buying your dietary meat. I think he’s so on the money with this advice, I pretty much ONLY eat what he’s outlining below. Check it out for YOUR better health!!

What is the Healthiest Type of Meat you Can Possibly Eat?

I’m sure you have heard all of the news over the last couple of years about the health benefits of wild salmon and other fatty fish that contain high levels of omega-3 fatty acids.

However, I bet you didn’t know that there is a “land meat” that has similar omega-3 to omega-6 fatty acid ratios as is found in wild salmon and other fatty fish. Yep, you heard me right! In fact, this “land meat” not only contains similar or even higher levels of omega-3 fatty acids as wild fatty fish, but without the possible negative compounds such as heavy metals (mercury, etc) and PCBs that can be found in fish many times.

I have talked about this type of meat before and how it is one of the healthiest types of meat that you can possibly eat. What I’m referring to is grass-fed beef and other grass-fed ruminant animal meats such as bison, buffalo, lamb, and venison.

Now I know that a lot of well-meaning, but misinformed people will try to convince you that meat is not good for you… and to be honest I partially agree with them when referring to your typical factory farm-raised meat where the animals are fattened up with huge quantities of soy and grains that are not their natural diet and given unhealthy doses of hormones, antibiotics, etc.

However, when animals are healthy and are allowed to eat the diet they were meant to eat naturally, the meat is not bad for us and is actually a very healthy food.

Let us take beef for example… When cattle are fed mostly soy and grain based diets, the fat composition of their meat becomes higher in inflammatory omega-6 fatty acids and lower in beneficial omega-3 fatty acids.

On the other hand, when cattle are allowed to graze freely and eat mostly grass instead of grains and soy, their meat becomes higher in omega-3 fatty acids and lower in omega-6 fatty acids. In addition, grass-fed beef also contains much higher levels of conjugated linoleic acid (CLA), which has shown some potential benefits in studies for losing body fat and gaining lean muscle mass over time.

A similar comparison can be made between wild salmon and farm raised salmon. Wild salmon is a much healthier option for you than farm raised salmon and has higher levels of omega-3 fatty acids because the wild salmon eat what they are supposed to eat naturally and instinctively. On the other hand, farm raised salmon are fattened up un-naturally with grain and soy based food pellets which negatively changes the salmon’s fat ratio of omega-6 to omega-3 fatty acids.

The problem is that it is VERY hard to find healthy grass fed meats in typical grocery stores. In fact, even at health food stores, you might find some “organic” meats (which is at least a little better than standard), but it is often hard to find any real grass-fed meats.

Well, about two weeks ago, I did some searching and found a great website that sells all kinds of varieties of grassfed beef and other healthy grassfed meats. They have everything you could ever want… grassfed burgers, filet mignon & any other quality beef cuts, grass-fed buffalo, grassfed cheeses, and even free-range chicken and turkey!

And better yet, they deliver it right to your house with no shipping costs either… and I actually found that the prices were pretty comparable to what I usually pay at the grocery store anyway.

I’ll tell you what… I was like a kid in a candy store when I found this site. I placed my order for all kinds of goodies on a friday, I got a shipping notification email that Monday, and my delivery came right to my door the very next day in a sealed cooler… I couldn’t believe the service I got from this company.

Wouldn’t it give you peace of mind to know that you and your family are eating meat that is actually good for you instead of the mass produced junk at most grocery stores? I know I’m getting most of my meat from them from now on, and choosing grassfed options whenever I can in the future.

I have also written a review for Truth About Abs (just because I think it’s an awesome book), and I have a special bonus offer going out to anyone who purchases the book there. If you are interested in the offer, definitely check me out here Truth About Abs Truth.


Sunday, July 5th, 2009

Mike Geary writes a lot of really great and helpful articles as well as having written the awesome book The Truth About Six Pack Abs. I’m going to reprint a few of them for you in a few posts here on the blog.

Mike Geary has some seriously awesome nutrition information for you guys in this article.  Well worth a read through the entire thing.  I swear to (whoever is up there) that Mike has single-handedly changed the way I think about food and the way I eat.  It’s no longer comfort food for loading up on just because it tastes good and feels good in the moment (but never after the moment), its FUEL now, pure and simple… and yes I still love and enjoy food but now the foods I genuinely love and enjoy are foods I know I’m doing a good service to my body by consuming.  Yay for Mike Geary!  He rocks.  Trust me:  READ THIS!!!!

My Top 55 Lean-Body Foods to Build Muscle and Lose Body Fat

by Michael Geary – Certified Nutrition Specialist, Certified Personal Trainer

In most of my Lean-Body Secrets Newsletters, I like to provide a healthy snack or meal recipe that not only is delicious and healthy, but also helps to get you closer to that hard-body appearance that everyone is looking for, while also more importantly, improving your health for life. In this article, I’d like to give you healthy food ideas in a different way. This time, I figured I’d just give you some ideas of what I stock my fridge and cabinets with.

Remember, if you don’t have junk around the house, you’re less likely to eat junk. If all you have is healthy food around the house, you’re forced to make smart choices. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now these are just some of my personal preferences, but perhaps they will give you some good ideas that you’ll enjoy.

Alright, so let’s start with the fridge. Each week, I try to make sure I’m loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store. Most of the time, I make sure I have plenty of vegetables like onions, zucchini,  spinach, fresh mushrooms, red peppers, broccoli, etc. to use in my morning eggs.  I also like to dice up some lean chicken or turkey sausage into the eggs, along with some swiss, jack, or goat cheeses (preferably raw grass-fed cheeses when I can find them).

By the way I’m talking about whole eggs, NOT egg whites.  Always remember that the yolk is the most nutritious and nutrient dense part of the egg, so only eating egg whites is like throwing away the best part… and no, it’s NOT bad for you because of the cholesterol… eggs actually raise your GOOD cholesterol.  Try to get free range organic eggs for the best quality.

Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it’s also full of healthy saturated fats. Yeah, you heard me…I said healthy saturated fats! Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid. If the idea of healthy saturated fats is foreign to you, check out my healthy fats article

Back to the fridge, some other staples:

  • Chopped walnuts, pecans, almonds – delicious and great sources of healthy fats.
  • Cottage cheese, ricotta cheese, and yogurt – I like to mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
  • Whole flax seeds or chia seeds – I grind these in a mini coffee grinder and add to yogurt or salads. Always grind them fresh because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals in pre-ground flax.
  • Whole eggs – one of natures richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
  • Salsa – I try to get creative and try some of the exotic varieties of salsas.
  • Avocados – love them…plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
  • Butter – don’t believe the naysayers; butter adds great flavor to anything and can be part of a healthy diet (just keep the quantity small because it is calorie dense…and NEVER use margarine, unless you want to assure yourself a heart attack).
  • Nut butters – Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with sesame seed butter, or even cashew butter with macadamia butter…delicious and unbeatable nutrition!
  • Leaf lettuce and spinach along with shredded carrots – for salads with dinner.
  • Home-made salad dressing – using balsamic vinegar, extra virgin olive oil, and Udo’s Choice oil blend. This is much better than store bought salad dressing which mostly use highly refined soybean oil (full of inflammation-causing free radicals).
  • Whole grain wraps and whole grain bread (look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs).
  • Rice bran and wheat germ – these may sound way too healthy for some, but they actually add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or breads to add nutrients and fiber.

Some of the staples in the freezer:

  • Frozen berries – during the local growing season, I only get fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies
  • Frozen fish – I like to try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored.
  • Frozen chicken breasts – very convenient for a quick addition to wraps or chicken sandwiches for quick meals.
  • Grass-fed steaks, burgers, and ground beef – Grassfed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury). Also, grass-fed meats have much higher levels of conjugated linoleic acid (CLA) compared to typical grain-fed beef.  I recently found an excellent on-line store where I buy all of my grass-fed meats now (they even deliver right to your door in a sealed cooler) –
  • Frozen buffalo, ostrich, venison, and other “exotic” lean meats – Yeah, I know…I’m weird, but I can tell you that these are some of the healthiest meats around, and if you’re serious about a lean healthy body, these types of meats are much better for you than the mass produced, hormone-pumped beef and pork that’s sold at most grocery stores.
  • Frozen veggies – again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.

Alright, now the staples in my cabinets:

  • Various antioxidant rich teas – green, oolong, white, rooibos are some of the best.
  • Whole wheat or whole grain spelt pasta – much higher fiber than normal pastas
  • Oat bran and steel cut oats – higher fiber than those little packs of instant oats.
  • Cans of coconut milk – to be transferred to a container in the fridge after opening.
  • Brown rice and other higher fiber rice – NEVER white rice
  • Tomato sauces – delicious, and as I’m sure you’ve heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup.
  • Stevia – a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose.
  • Raw honey – better than processed honey… higher quantities of beneficial nutrients and enzymes. Honey has even been proven in studies to improve glucose metabolism (how you process carbs). I use a teaspoon or so every morning in my teas. Yes, it is pure sugar, but at least it has some nutritional benefits… and let’s be real, a teaspoon of healthier raw honey is only 5 grams of carbs… certainly nothing to worry about.
  • Organic maple syrup – none of that high fructose corn syrup Aunt Jemima crap…only real maple syrup can be considered real food. The only time I really use this (because of the high sugar load) is added to my post-workout smoothies to sweeten things up and also elicit an insulin surge to push nutrients into your muscles.
  • Organic unsweetened cocoa powder – I like to mix this into my smoothies for an extra jolt of antioxidants or make my own low-sugar hot cocoa by mixing cocoa powder into hot milk with stevia and a couple melted dark chocolate chunks.
  • Cans of black or kidney beans – I like to add a couple scoops to my Mexican wraps for the fiber and high nutrition content. Also, beans are surprisingly one of the best sources of youth promoting antioxidants!
  • Dark chocolate (as dark as possible) – This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It’s still calorie dense, so I keep it to just a couple squares; but that is enough to do the trick, so I don’t feel like I need to go out and get cake and ice cream to satisfy my dessert urges.

Lastly, another thing that’s hard to go wrong with is a good variety of fresh fruits and berries. The staples such as bananas, apples, oranges, pears, peaches are good, but I like to also be a little more adventurous and include things like yellow (aka – mexican or champagne) mangoes, pomegranates, kumquats, papaya, star fruit, pineapples, and others. Also, strawberries, blueberries, raspberries, blackberries, and cherries are some of the most nutrient and antioxidant-dense fruits you can eat.

Well, I hope you enjoyed this special look into my favorite lean body meals and how I stock my cabinets and fridge. Your tastes are probably quite different than mine, but hopefully this gave you some good ideas you can use next time you’re at the grocery store looking to stock up a healthy and delicious pile of groceries.

Be sure to pick up a copy of my book The Truth about Six Pack Abs, which introduces you to the entire comprehensive training and nutritional program that will turn your body into a lean, sexy specimen that others will envy!

See what I mean? This guy knows what he’s talking about and now I wonder if you’ve had a shift in thinking the way I had a shift in thinking after reading THIS article. If so, I’d love to know about it, so leave me a comment, ok?? THANKS!!

I have also written a review for Truth About Abs (just because I think it’s an awesome book), and I have a special bonus offer going out to anyone who purchases the book there. If you are interested in the offer, definitely check me out here Truth About Abs Truth.

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