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.

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

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!

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

Tomorrow, I will be sharing with the Health Habits Facebook Group 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 Health Habits 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.

Conclusion

Tomorrow, I will be sharing with the Health Habits Facebook Group my latest fat-burning, muscle building, health improving diet.

It’s based on these 3 rules and it works better than anything I have ever seen.

Hope you like it.

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If you like what you see here, click here for updates or Share this Post with the rest of the world.

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• Hormones, Problem Areas and Your Body-Fat Map – Part 2
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• The New Non-Diet Mediterranean Diet
  

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

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

original image: swanksalot - flickr

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.

So, do consumers get what they pay for?

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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.

health fitness supplements exercise weight loss obesity

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.

The Biotest products are available only at the Biotest webstore.

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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.

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.

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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.

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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 Milk

This 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.

Metabolic Drive Complete

Metabolic drive from Biotest is another high quality meal replacement.

If you click on the image, you will be taken to the Biotest store. Once there, you are going to notice that Biotest hypes the heck out of their products.

But, don’t let that turn you off.

In my experience, Biotest is one of the few companies that come close to delivering what they promise.

And Metabolic Drive is one of their best products.

Metabolic Drive – Low Carb

Like Muscle Milk Light, Biotest has a low-carb version of their Meal Replacement.

It has the same combo of fast and slow absorbing proteins with only 4g of carbs per scoop

Protein Powders

Whey / Casein Protein Powder

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

Whey Protein Powders

Biotest Whey Protein

Biotest introduced this product because too many people complained about the high price of their Metabolic Drive.

It is a high quality, fast absorbing whey protein sweetened with sucralose.

Whey Protein Powder – sweetened with Stevia

Optimum Nutrition – Natural Whey Gold Standard

ON produces high quality produccts, and their all-natural whey protein powder is one of their best.

I would rate it on par with the Biotest product and just slightly lower than the Harmonized Protein by Progressive.

Vegan Protein Powder

Harmonized Vegan Protein from Progressive Nutritionals is my go-to supplement for my vegetarian/vegan clients. It allows them to get their protein levels up without eating tons & tons of solid vegan meals.

It features a blend of 5 complementary vegetable based proteins (non GMO) that includes Yellow Pea Protein Isolate, Sprouted Brown Rice Protein Concentrate, Hemp Protein Concentrate, Cranberry Seed Protein and Chia Protein.

This 100% vegan formula is easy to digest, alkaline forming and provides the full spectrum of both essential and non essential amino acids. Each serving contains 25 grams of complete protein and is ideal for anyone wishing to increase their protein intake while avoiding dairy or animal source proteins.

Harmonized Vegan Protein also contains a family of complementary support nutrients designed to help ensure optimum digestion, utilization and compatibility. This includes an array of digestive enzymes (vegetarian sourced), Betula Pubescens, Dandelion, K-R-Alpha Lipoic Acid, Banaba Leaf Extract and Zea Mays. Sea Vegetables have also been added for their alkalizing effect and trace mineral content.

Harmonized Vegan Protein has been professionally formulated and energetically tested. It is naturally sweetened and flavored, is lactose and cholesterol free and contains no added soy, dairy, egg, wheat, yeast or artificial colors, flavors or preservatives. It is also routinely screened for pesticides, herbicides and heavy metals.

Workout Supplements

Surge Workout Fuel

I love this stuff.

It has allowed me to push my HIIT/HIRT workouts harder, recover faster, burn fat faster, improve my aerobic and anaerobic fitness faster & further, etc….

So, what’s in this stuff?

SURGE Workout Fuel is made up of 3 different stacks (their lingo):

STACK 1
The MAG-10 Amino Primer
consisting of a combined 14,400 mg of

Citrulline malate
L-Leucine
Beta-alanine

What this stack does:

• Increases directly both skeletal-muscle protein synthesis and ATP production

• Combats muscle oxidation (burning) from intense exercise.

• Scavenges hydrogen ions to optimize intramuscular pH for maximum muscle function.

• Boosts anaerobic and aerobic performance during exercise.

• Jumpstarts the recovery process after intense training

• Allows the athlete to train harder and recover faster

STACK 2
Biotest® Quick-Sustainable Energy
42,600 mg

Fractionated rice oligodextrin
Palatinose
D-Glucose

(3 different types of sugar that Biotest claims are better than plain ole table sugar or maltodextrin)

What this stack does:

• Pulls substrate-loaded fluids into muscle cells

• Potentiates glucose transport into muscle.

• Acts as a powerful anti-catabolic agent

• Delays fatigue so you can train harder, longer

• Allows for faster rehydration

• Maximizes workout quality

Stack 3
Electrolyte Superhydration Catalyst
1420 mg

(think Gatorade on steroids)

Sodium chloride
Sodium citrate
Sodium phosphate dibasic
Potassium bicarbonate
Potassium phosphate dibasic
Potassium succinate
Calcium citrate
Magnesium citrate tribasic

What this stack does:

• Enhances intracellular and intercellular electrolyte gradients and water balance, producing a hyperosmotic, super-hydrated working muscle.

• Accelerates rehydration, preventing poor exercise performance, premature fatigue, and muscle cramping.

• Provides the four major electrolytes (sodium, potassium, calcium, magnesium) in the precise ratios required to maintain and restore acid-base balance, blood pressure, nerve conduction, muscle function, body-water distribution, glucose transport, and glycogen storage.

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For all the non-science geeks out there, take it from me, this stuff works really, really well.

Note: Biotest has come out with an even more expensive line of supplements that is supposed to be even better than Surge. But, considering the price and the effectiveness of Surge, I am going to stick with this product until I get some reviews on Anaconda from some people that I trust. When i do, I will report back to you.

Beta Alanine

For all of those people who can’t  afford the Surge but want to turbocharge their Gatorade.

Buy a tub of Beta Alanine along with some Creatine & add it to your Gatorade. Start sipping on it 15 minutes prior to your workout. Drink the entire bottle before the end of your workout.

For more workout nutrition info, click here.

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.

Fat Burner

I don’t advocate taking fat burners, but if you have to, take this one. It kicks ass (yours)

Seriously, this fat burner makes a noticeable impact upon the quantity of fat burn AND it doesn’t eat away at your hard earned muscle mass.

Guilty Pleasure

Better than any candy bar on the market.

Lara Bars are made of dates, nuts & fruit. All natural.

And they taste amazing.

Perfect for when you need to satisfy your sweet tooth, but don’t want to eat crap.

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Okay, that’s my list of Health Habits™ approved supplements.

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I look forward to your feedback – suggestions, criticisms, questions, whatever.

There are a lot of products on the market and most of them suck.

The best way for us to find the good ones is to share our experiences – good and bad.

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

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.

As 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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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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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!

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