The Healthy Irishman, Chef Gavan Murphy
The healthy who? I know what you’re thinking. What does an Irish guy know about 1) food and 2) healthy food, a contradiction in terms, right? I see your point, but I do exist and here I am. I’m an Irishman who has a passion for health, especially healthy cooking that’s not only nutritious but also full of flavor.
My culinary journey began at Ballymaloe, in County Cork, Ireland. It was there that I gained my appreciation of the organic and sustainable lifestyle associated with cooking. We grew our own vegetables, reared our own meats, milked our own cows. That was back in the day where food actually came from the ground and not out of a box. From then on my stage was set and I had my life’s passion.
Since then I’ve worked in some great places throughout Ireland & London and eventually moved west to conquer the States. Los Angeles, being the Mecca of Health and Fitness (I saw that in Gold’s Gym), has enabled me to focus more on simple, healthy, fresh food, which stems from the way I eat. It’s not abnormal to find me at my local
farmers’ markets eyeing up what’s fresh because at heart, I’m an organic enthusiast.
My Philosophy on "Diets"
My philosophy for how one should achieve a healthy balanced diet is simply to fuel the body with wholesome natural foods. Your body needs constant refueling to maintain a high metabolism thus enabling the body to burn any excess body fat. To achieve this I not only advocate but also practice eating smaller portioned meals more frequently throughout the day. This keeps your energy levels at a constant and prevents cravings, which ultimately leads to over-indulgence. I don’t use the word "diet" in terms of losing weight, to me it’s a lifestyle that involves making healthy choices based on eating whole foods that are nutritious and delicious.
I’ve been asked to share my recipes and healthy food advice with the Gourmet Girl community, which I am thrilled about! I’m looking forward to showing you how to make healthier choices when choosing ingredients as well as showcasing recipes that are delicious and nutritious. My approach to cooking may be simple and rustic yet it still encompasses the ‘wow’ factor that makes it Gourmet. Join me in bringing Healthy back!
Join Elaine and I each week via her blog Kitchen Rap as well, as she documents the progress of our program.
Cheers!
WHAT IS NUTRITION?
Food is made up of 2 distinct types of nutrients: Carbohydrates have a bad rap. Many people mistakenly think of carbs as ‘fattening’ and try to avoid them at all costs. In fact, people can better control their weight by selecting high carb, high fiber foods (think fruit, veggies & whole grains, not necessarily pasta and potatoes) but limiting their fat-rich foods. The majority of your energy comes from your carbohydrates. However, if your diet provides more carbs than you need and you haven’t burned the additional calories not used as energy, the excess will be stored as fat. Speaking of which, here’s a sentence you probably never thought you’d see, ‘A healthy body needs fat.’ There are good and bad fats. Monounsaturated and Polyunsaturated fats are known as the "better" fats, which can lower bad cholesterol levels and are beneficial when consumed in moderation. The bad fats, saturated and trans fats raise bad cholesterol levels in your blood. The All foods have fat, but foods like fruits, veggies, whole grains, fish, low fat dairy products and skinless poultry generally have good quality and are low-fat. Steer clear of butter, lard and processed foods like cakes, some breads, canned or frozen meats and dishes. Cooking and Nutrition: "Fueling your body with healthy food. Fueling your mind with the wealth of health." 
Put in simple terms, nutrition is the way the body uses food. Every living thing needs food and water to survive. Food provides the body with both energy and nutrients. The energy we get from food enables us to do our day-to-day activities and the nutrients we get from food helps us sustain a healthy body. Food is the common denominator. It is the fuel on which the body runs. Without enough food you don’t have enough energy. Knowing this, it stands to reason that the better the food, the better the nutrients, the better our bodies will perform.
-protein, fat, carbohydrates and water
-vitamins and minerals
Remember the old saying, "You are what you eat?" It’s completely spot on. The body is built from all of the above nutrients and needs all of the above nutrients to function. 
Proteins create new cells in the body, which make it possible for you to perform basic bodily functions like seeing, thinking, hearing and moving. Although protein does give you energy, it takes a long time to metabolize it. That’s where carbs come in. Proteins are especially important after your workout because they repair the muscle tissue that just got beat up. 
body has visible fat, i.e., that which is visible on the body and invisible fat, which is the fat that surrounds and protects our organs inside us. Getting the right amount of fat in your diet is a balancing act. Too much fat will increase the risk of obesity, heart disease, diabetes. Too little fat can affect children’s growth, our immune system, skin and vision. Your body doesn’t need saturated fats, bad cholesterol (LDL) or trans fats from food so keep these to a minimum. 
The key here is to be sensible and knowledgeable so YOU know if you should or shouldn’t be eating something.
From my point of view as a chef, I promote cooking food that actually comes from the ground and naturally raised meat, poultry and seafood. Some people associate cooking healthy food as boring and tasteless, but I’m here to show you how to cook tasty, easy to do, flavorful and most importantly, healthy food. Cooking changes the way food feels, looks, tastes and smells. Ever smell a fragrant aroma coming from the kitchen that puts a smile on your face? My goal is for you to enjoy eating and cooking healthy food and most importantly enjoy being healthy overall.
Gavan