HEALTH BENEFITS OF GRASS-FED BEEF

GRASS-FED BEEF IS DELICIOUS & NUTRITIOUS

Many of my clients ask me what I eat. My food choices may sound boring to you, but I *LOVE* to eat, as ell as what I eat!!

When you start with the highest quality ingredients, preparing them simply Рand with respect -you will bring out their true flavor.

SO, WHAT DO I EAT???

I generally eat 1 main meal per day, which consists of:

Organic & pastured meat and/or chicken,

Plus unlimited amounts of green vegetables.

The rest of the day, I consume:

Coconut Oil/Products, Fish Oil, Unsweetened Chocolate, Nuts, Herbs & Spices,

and NU-FiT Protein Powder (coming soon).

WHAT??? Just 1 meal per day…”I thought I was SUPPOSED to eat 3-7 small meals throughout the day!!”

This myth has finally been debunked: NYTimes Article

Some days, I don’t consume anything during the day. It’s a practice known as Intermittent Fasting, or IF (Great IF info here).

WHERE’S THE BEEF

So many of my friends & family have given up red meat for ions. ¬†I actually don’t blame them…

Conventionally raised meat is absolutely unfit for us, and our environment!

This beautiful scene above is what we’d like to see cows being raised, honored, and respected.

However, the picture below depicts the conventional life of cattle today:

Organic Grass-fed Beef is a completely different beast!

Not yet convinced…here’s a great article by Time Magazine that’s chock-full of juicy info:

How Cows (Grass-Fed Only) Could Save the Planet

And a killer follow-up article by Dr. Mercola:

The Ominous Beef Cover Up: The Hidden Truth Behind The Meat On Your Plate

WHAT NOW

Get to know your local farmer. Local foods an money circulate 9 times (avg.) before leaving the community!

“But, isn’t grass-fed beef expensive?”

Currently, it costs around twice as much as conventional beef, but you may consume half the amount, while gaining health and reducing your carbon footprint!!

If it doesn’t say “Organic” & “Grass-fed” – go with the lamb, lol!

Also, look for “Grass Finished” beef.

It’s not local, but lately I’ve been getting a great deal at Costco here in Danbury, CT:

$12.99 for 3 pounds = $4.33/lb:


Great on the grill, or roasted in the oven!

I’d love to know if you’ll support the grass-fed movement.

If you already do, how do you prepare it? Favorite cuts?

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle



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HOMEMADE ORGANIC KETCHUP

My Homemade Organic Ketchup Recipe

Before we dive into the recipe, let’s get to know more about it…

~ For some people, it’s the only vegetable to hit their lips

~ First reference to ketchup in the English language: 1690

~ Amount of ketchup McDonalds uses annually in the U.S.: 250 million pounds

~ The Swedish consume the most ketchup per capita: 3.3 liters a year, three times as much as Americans

~ Heinz introduced the plastic squeeze bottle for ketchup in 1983

~  Ketchup or Catsup?

~ It’s in 97% of American homes

~ Contains lycopene, a carotenoid that functions as an antioxidant & gives the red color to tomatoes, watermelon, and red grapefruit

~ Adding ketchup to French fries will not make them into health foods

QUESTION: What’s so bad about ketchup?

It’s loaded with refined sugars and salt. That’s what.

It should be made primarily from vine-ripened tomatoes like this:

Here’s my organic, sugar-free recipe:

* * * * *

INGREDIENTS

1 x 28 oz. Can Tomato Puree

1 x 6 oz Can Tomato Paste

1 Tbsp Vinegar (I like Unfiltered Raw Apple Cider)

1/4 Cup Water

1/6 tsp each Garlic & Onion Powder

1 pinch each Secret Spices: cinnamon, nutmeg, allspice

1 tsp Celtic Sea Salt

1/4 tsp Stevia Extract Powder

1/2 tsp Xanthan Gum (optional natural thickener)

* * * * *

DIRECTIONS

In a large saucepan, pour in the 1st 4 ingredients. Stir, and bring to a simmer.

Add in the rest of the ingredients, and stir them in using a whisk.

Simmer for 10-20 minutes. The longer you simmer it, the thicker and more rich it will become.

Let cool,and pour into glass jar(s).

________________________________

Well, that wasn’t too bad now was it.

You should have been making your own this whole time!

Will keep in the refrigerator for 7-10 days.

If you like tangier ketchup, add a little more vinegar. Sweeter? Add more sweetener.

You can play with the spices & seasonings to develop your own signature ketchup. Spicy sounds good, too.

What’s you’re favorite ketchup¬†accompaniment to have with you’re new recipe?

How will you tweak it? I’d love to know how it goes for you ūüôā

ENJOY!

Be Well,

-Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

Top 7 Foods To Eat When You Can’t/Won’t Cook

NUTRITION TO GO

A dear friend of mine (she was also my childhood nanny who has 7 unbelievably beautiful children) posed this question via FB the other day:

“Hey Max….

My 12 yr old is into wrestling, football, and basketball. Very good at it too. He is very lean with good muscle tone. He has started lifting now (I just started letting him) and he also wants to start eating very healthy! However, even though I am a nurse, and had to have several nutrition classes, I don’t know anything (I am just mom). So I told him I would ask you for your advice for him on healthy eating. What would you suggest for him? Keep it kinda simple….he also wants to know what would be some good quick healthy snacks to grab on his way to practice or something quick when he doesn’t have time to eat….His coach says he will probably end up with a full ride to college in wrestling because he is sooo good! ¬†Thanks Max if you could help me out. ¬†HE said he would listen to you because you are an expert…Love ya!”

First of all let me say that I have seen pictures of her son, and he is lean with good muscle tone, so I know she’s doing some things right- at least dietary wise *hehe*. ¬†Even though going through rigorous Nursing Education, dietary¬†guidelines¬†are confusing. ¬†There is a plethora of dietary advice out there- now more than ever.

I love to help people with ways to¬†incorporate¬†changes towards a healthier lifestyle. ¬†I find that when most people ask about nutrition especially, there is always a follow up like: “but Max nothing too crazy okay.” ¬†Heck yeah it’s okay- it’s encouraged!

Simplicity is the key—>whole food is the answer! The Paleolithic Model (non biased/wiki link) affords this.

Our bodies are ill-equipped¬†for processed/new fangled ‘food’. ¬†I’m fully convinced it is the refining of fats and carbohydrates that have gotten us SO sick. ¬†Did you know that before 1920, coronary heard disease, cancer and diabetes were practically non-existant. ¬†Please read my Good Fats post for more details on this issue. ¬†The process of hydrogenation began in 1912, and the refining of fats, and then carbohydrates followed.

Two common arguments that our health has nothing to do with the refining of foods are:

1) We have the longest life expectancy today than ever before.

2) My grandparent is 92 and has been smoking and drinking for as long as I can remember.

‘Life’¬†expectancy?! ¬†I challenge you to find anyone over 50 years old who’s not on at least one, or more medications. ¬†Unfortunately, it’s almost a standard part of life now. ¬†However, the human body is both beautiful, AND¬†resilient. ¬†We can overcome this health mess we are in if we

STOP PUTTING THE CRAP IN!!

As for grandparents living to nearly a century- they are proof as to what eating whole foods in your youth can do for you. ¬†At the turn of the century, vegetables and fruits were organic, but didn’t need to be labled as such. ¬†Why? Because there wasn’t any other way! ALL animals were pasture raised, and processed food was a fraction of what it is today.

As a Personal Trainer, I understand that most of my clients will be ‘good’ most of the week, but when the weekend hits- most if not all- dietary advice goes out the window. ¬†It’s okay to take it at your own pace. ¬†In fact, its the only ways to making healthy choices a lifestyle. ¬†There is NO fad-dieting at NU-FiT! ¬†Also, having been brought up with two other siblings (I love you Cam and Shay), I realize that convenience is a major factor, as well.

Okay, you’ve been patient…here’s a list of Nutritious Foods On-The Go:

  1. Nuts/Seeds– Loaded with essential fats, some protein, and dietary fiber, these good fats will keep you satisfied for hours. ¬†While nutrient dense, they are calorically dense, as well. ¬†Replace some of your empty calories with these powerhouses. ¬†<Note: Don’t rely on nuts and seeds like walnuts and flax for omega 3’s…plant omega 3¬†conversion¬†rates are slim to none.>
  2. JerkyРOne of the best protein packed snack foods out there. Protein fix? Try some beef jerky or maybe try another variety Each individual jerky type comes with it’s own health benefits. Look for jerkies that have just a few ingredients: meat source, salt, seasoning.
  3. Fresh/Dried FruitsРThey travel well, and allow for quick energy conversion. If inactive, try to keep your consumption down to 1-3 servings per day.  Yes, fruit has some beneficial vitamins and mineral, but our body still decodes it as sugar entering the body. ( Read this interesting article by Dr. Lustig on fructose.) I like dates, bananas, apples, and berries here.
  4. Protein Shake– So easy and convenient. ¬†Just a few concerns: 1) look for 100% pure protein powders, 2) Whey, Rice, Pea are my top picks, 3) Most taste a bit harsh, so start with a small container, and ask others what they like…u can sweeten them yourself. ¬†Check out my Keto Protein Shake recipe, which contains several delicious AND nutritious foods on this list.
  5. Coconut Oil– I know, it seems odd to eat oil. ¬†And yes, it is high in saturated fat, yet it’s a specific/rare form know as lauric acid, which is a medium chain¬†triglyceride¬†(MTC), which gets converted similar to a carbohydrate. Tastes delish, too. ¬†People look at me funny when I whip out a jar of coconut oil(organic unrefined) during¬†a training session, but if they only knew what they were missing.
  6. Lara Bars– She makes a nice product which contains only a few ingredients. ¬†Also, Trader Joe’s carries them for less than $2.00. ¬†I like the honest ingrediets of these bars, but I wouldn’t reccomend too many others.
  7. Cacao Nibs– Cacao? Don’t you mean cocoa? No, cacao is short for chocolates REAL name: Theobroma¬†cacao. ¬†It contains a wide array of unique properties and minerals, including high levels of sulfur and magnesium. ¬†While it lacks the sweetness most are¬†accustomed¬†to, it makes anice addition to a homemade trail mix: try mixing cacao with your favorite nuts, seeds, dried fruit,and even jerky.

Did I miss anything that should be on the list?

Please share what helps you fit the bill, for nutritious yet convenient foods on-the-go.

When you’re prepared, it’s easier to fend off those other fast food choices…which you know are NOT approved by your favorite CPT/Wellness Coach ūüôā ¬†LOL!!!

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

Minute Scallops au Limon

MINUTE SCALLOPS AU LIMON


Serves 2-3
INGREDIENTS:
1 lb Wild Alaskan sea scallops, (rinsed, thawed* if frozen)
2 tablespoons organic extra virgin coconut/olive oil
Himalayan Sea salt & black pepper
1 small lemon w/ zest (juiced)
2 cloves garlic (minced)
red pepper flakes (optional)
fresh herb (garnish)
INSTRUCTIONS:
  1. Pat scallops completely dry with paper towel.  This is crucial for that professional looking golden brown, and crispy sear.
  2. Place scallops on a clean plate, and season with salt and pepper.
  3. Heat a frying pan medium-high. Then, add the oil.
  4. Add scallops to pan, and cook 2 minutes on the first side.
  5. Flip em and cook for 1 minute.
  6. Add garlic, lemon juice, and red pepper flakes to the pan with the scallops for an additional 1 minute.
  7. Take off the heat. Let rest for a few minutes for juices to settle (if you can wait that long ūüôā )
Top with fresh herbs, and lemon wedge. Pan juices make a wonderful warm vinaigrette sauce. Serve over a bed of organic mixed greens, or along side sautéed vegetables.
*Thaw overnight in the fridge, or place scallops in a bag (air squeezed out, tightly sealed) and immerse in cold water for 20-30 minutes or until flexible.
How will you kick it up? Enjoy!
Be Well,
-Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

COCONUT “KETO” PROTEIN SHAKE

Carbohydrates are the body’s¬†preferred¬†fuel source. ¬†Once you deplete glycogen (sugar) storage, the body will use fat for energy. ¬†At this point the body is in fat-burn mode! ¬†For more on ketosis, check out http://tinyurl.com/3m94xv

Coconut Keto Protein Shake:

Makes 1 – 20 oz. Shake

2 Green Tea Bags

4 oz Water (boiling)

16 0z Water

1 Tbls Coconut Oil

1 Scoop Protein Powder (plain/vanilla)

Pinch Himalayan Sea Salt

1/8 tsp Stevia (optional)

Directions:

  1. In a mug, brew green tea with 4 oz. boiling water. ¬†Only brew green tea for 60-90 seconds, otherwise it will become bitter…if you want to brew it longer and you like bitterness you aren’t going to hurt my feelings ūüôā
  2. Add the salt, stevia, and coconut oil.  Stir to combine/melt.
  3. In a 20+ oz protein shaker, add 16 oz. water and protein powder.
  4. Close lid. Shake. Enjoy

<Note: the coconut oil will eventually solidify, but it will be okay…actually it will be delicious>

Be well,

-Max

Good Fats / Bad Fats

Fat 4 Ways

Fats have been demonized for a while now. ¬†I get it. ¬†With so much misleading data out there, it’s difficult to decide what to¬†believe. Some of my clients are actually scared to eat anything! ¬†In particular- FAT. ¬†Instead many feel more comfortable filling that macronutrient-void with processed ‘foods’ that have been stripped of their nutritive properties.

There are a plethora of diets out there. ¬†Amazon alone pushes nearly 2,000 titles. ¬†I must confess that I have tried many of them over the years. ¬†What you eat must make sense to you, but I urge you to try and eat as ‘wholey’ (is that a word) as possible. ¬†Our bodies are ill suited for new fangled, processed,¬†pulverized, chemically-altered, and genetically modified food. ¬†I like to call it ‘grey food’ becasue there’s really nothing left but grey matter.

So, are ALL fats bad?…or is the real problem refined fats. There are some dangerous fats- namely TFA’s aka Trans Fatty Acids. ¬†Structurally TFA’s look more like plastic than fat. ¬†Other troublesome fats are hydrogenated, or chemically altered fats. ¬†Commonly sourced from refined vegetable and seed oils, and snuck into nearly all processed foods. ¬†Here are a few relevant stats (source¬†http://tinyurl.com/2xdcva)¬†:

  • TFA’s consumption has been linked to heart disease, and elevated cholesterol levels.
  • Although hydrogenation of fats began in 1912, coronary heart disease was rare in the US before 1920.
  • Today coronary heart disease (CHD) causes over 40% of deaths in the US.
  • Over the past 80 years……
  1. Butter consumption decreased from 18 lbs/person to 4 lbs/ person (per year)
  2. Dietary cholesterol intake increased a scant 1%
  3. Dietary vegetable oils (margerine, refined oils, shortening) increased 400%

So what fats are good for us then?  Consider the fats that have always been available to us:

  • Olive/coconut/fish oil
  • Avocado
  • Nuts and seeds
  • Eggs
  • Wild salmon, sardines
  • Naturally raised meats

Nutrition is the basis for all human performance. ¬†Low-calorie, non-fat ‘grey’ foods have low nutrition to offer. ¬†Consider more nutrient dense sources. ¬†Begin by adding them in and seeing how it works for you. ¬†Many of my clients don’t eat much fish. ¬†This commonly due to the fact that it’s difficult to secure a truely wild source, are vegetarian/vegan, or simply don’t like it. ¬†For these reason I strongly¬†recommend¬†you add in a quality omega-3 supplement. ¬†Additionally, nuts make a fantastic snack for our hectic lives. ¬†Avocados and olive oil are delicious atop a salad. ¬†Also, many nutrients in those veggies are fat¬†soluble (including: Vitamin D,E,A,and K). ¬†This means that they cannot be absorbed by the body without a fat carrier. ¬†Consuming good fats is one of the best ways to achieve healthy¬†glowing skin, hair and nails. ¬†Not to mention Wiki states that the brain is close to 60 % lipid (fat). ¬†For these reasons, I beleive healthy fat consumption is both smart AND sexy!

Please feel free to share some of the ways you incorporate good fats into your diet.

If you don’t feel comfortable using you name, make up a cool one. ¬†Also while you are asked to fill in email adress to add a comment, it is not shared, or displayed.

Be Well,

-Max

Pumpkin Mash’d

PUMPKIN MASH’D

As I’m writing this post we are about a week away from Turkey Day- probably my favorite holiday. ¬†The fall harvest is apon us, and I encourage you to source as many ingredients locally. Simply roasting winter vegetables is a great way to satisfy your carby sweet-tooth. ¬†Try subbing them in for that pasta at your next meal.

This recipe calls for canned pumpkin because I wanted to make it as easy to prepare as possible…but if you have more time, roast your own (400 degree oven, 50-80 min):

OR

Pumpkin Mash’d

Serves 3

1 15oz can Pumpkin

1 small onion, finely diced

2 cloves garlic, grated

1 Tbls fresh ginger, grated

1 Tbls fresh rosemary, finely chopped

1 Tbsp oil (coconut or olive)

1/4 C stock (chicken or veg)

S & P

Sautee onions in oil over medium heat until translucent. Add garlic, ginger, and rosemary. Cook another 1-2 minutes. Add pumpkin and stock, and bring up to temperature. Season to taste. Garnish with rosemary sprig. Enjoy!

Be Well,

-Max