Category Archives for "Mash Potatoes Nutrition"

Nutrition and the Holidays: Staying on Track by Rebekah Tilson

Mash Mafia is celebrating Christmas and the Holidays with the “12 Days of Christmas” Holiday Specials. Here’s what you get:

10% off all E-Books

and

Free Domestic Shipping for all of our New Apparel

img_7298

Check out all the savings here: ==> 12 Days of Christmas Holiday Specials

As we come up on Christmas and head towards New Year’s, it’s common to struggle with your nutrition and put on some unwanted fat. So Rebekah Tilson is here today to give you some great tips on how to manage it all. Rebekah has an extensive education and history in training and nutrition – and she’s the head coach for our Eat What You Want program. If anyone will give you straight advice on nutrition in real life, it’s her. So enjoy!


Nutrition and the Holidays: Staying on Track by Rebekah Tilson

Well, it’s that time of year again… candy canes and cookies and dreamy sugar plum fairies. Cheese dipped this and chocolate covered that… but wait, we’re training… and trying to get jacked. So what’s a girl (or guy…) to do with all these temptations swimming around? Here are some of my go-to tips for creating a Holiday season filled with health, happiness, and a bit of that enjoyment thing…

  • Stick to your goals. No excuses. You’ve spent all year training to keep your body in shape, have made progress in the form of weight loss, or killer PRs… just because December 1 rolls around doesn’t mean you throw caution to the wind and forget about all the work you put in for the past 11 months. Whatever your goals, keep that in the forefront of your mind. For me it’s living long and living healthy. Scooping up a mini-cheesecake is not going to help me reach my goal; my goal is bigger and more important than that sugar-laden confection. For you it might be to lose 3% body fat, or hit 100 kilos on your snatch. These goals are more important than momentary satisfaction and indulgence. So next time you reach for the tipsy egg nog or decadent chocolate treat, remind yourself that your goals, your progress, and you are more important.
  • Make a plan. We have a yearly spaghetti dinner with friends that we are lucky enough to attend. We know this, so we don’t eat spaghetti for breakfast, lunch, and dinner that day. In fact, we save a bunch of carbs (from our macro plan) for that evenings’ indulgence. Yes, I said it, we go HAM on some spaghetti. That’s our plan, we’ve thought about it. We don’t leave our health to chance, we make a plan and a decision. Another plan that works great: limit yourself to two appetizers, or two drinks for that work party you’re going to… “But, it’s the end of the day and I’m starving?!” you say… well, here’s where the next tip fits in…
  • Prep, prep, prep. Prep time is not just for pre-competition, or for those days when you have all the time in the world to bake 25 sweet potatoes on a Sunday night. Prep is to fuel your goals. Set aside an hour or two one day a week to cook protein, carbs, and whatever else you need for a successful and healthy week. Add some extra fiber to enhance satiety so you’re not tempted to reach into that bowl of red and green foiled kisses sitting on your co-worker’s desk. Use spice (cumin is where it’s at) and make your food more interesting to eat than the factory-made, store-bought, tastes-like-waxy-sugar mini crunch bars jumping and waving at you from across the room.
  • Let it go. If you’ve jumped ship into the world of creamy, sugary crazy, don’t give up hope. Let it go. Don’t continue to snowball into a frenzy thinking January 1 is around the corner. Your new year’s resolution starts right now. Don’t beat yourself up at going over your two-app limit, or having an extra piece of cake, it’s ok and your body will get over it… so let your mind get over it, too.

Creating some simple “rules” or guidelines for yourself during this season is extremely helpful in feeling like you can indulge a bit and have fun with friends and family while not derailing your goals. As a note, every December my goal is to leave the holiday season more fit than when I went into it. It’s not too late for you to jump on board, too… we still have these next seven days to knock it out of the park!

Wishing you a very Merry Christmas, Happy Chanukah, and amazing New Year!

Love+light,

RT

 

Mash Mafia is celebrating Christmas and the Holidays with the “12 Days of Christmas” Holiday Specials. Here’s what you get:

10% off all E-Books

and

Free Domestic Shipping for all of our New Apparel

img_7298

Check out all the savings here: ==> 12 Days of Christmas Holiday Specials

Healthy Pumpkin Pie, Pumpkin Pancakes, & Breakfast Sausage Recipes! by Emily Drew Mash

Because we are thankful for you, Black Friday Specials start right now with a 20% off store wide sale at: http://www.mashelite.com/blackfriday/
===================
Sale includes:
-All new apparel!
-Squat Every Day Shirts
-New “I Do What I Want” shirts
-New prints of the Original Dumbbell by Drew Mash
-All E-Books except the brand new ones that are already on sale
-And so much more!

Enjoy! And Happy Thanksgiving from all of us at Mash Elite!

“Healthy Pumpkin Pie, Pumpkin Pancakes, & Breakfast Sausage Recipes!” by Emily Drew

(You can follow Emily Drew on Instagram at @emilydrewmash or @paint.and.coffee

Can I say how much I love pumpkin! I feel like I’m cheating every time I eat pumpkin pancakes or muffins, but they are all low calorie and healthy! I. love. pumpkin. I can eat it straight out of the can, but much prefer it mixed with cinnamon and sugar.

And so, here is my paleo/healthy Pumpkin Pie recipe:

Mix together:

– one 15oz can of pumpkin (check the ingredients to make sure it is just pumpkin) or 2 cups puréed fresh pumpkin
– two eggs
– 1 tsp cinnamon
– 1/2 tsp each of nutmeg and ginger
– Stevia, honey, or other sweetener to taste

Then stir in 1 1/4 cup of almond or coconut milk
Place in lined muffin pan and bake at 350 until firm- about 20 -30minutes. Makes 10-12 mini pumpkin pies.

Pumpkin

Pumpkin Pancakes and Sausage

Perfect way to indulge in Delicious fall flavors without all the calories!

Pancakes:

Mix together
-1/2 cup canned pumpkin
-2 eggs and one white

Then stir in
-1/2 cup of old fashioned oats

And then mix in
-very generous sprinkle of pumpkin pie spice
-good amount of cinnamon
-few dashes of vanilla

Then stir in
-1/2 tsp of baking powder

Pour out onto griddle as big or small as you want. I made them about 3 inches diameter and got 9 out of this mix. Cook just like a regular pancake. They will bubble a little in the middle and start to firm on the sides when they are ready to turn.

I stack them, put a dollop of light cool whip, sprinkle of cinnamon, and a drizzle of honey – delicious!

And for half of this mixture or 4.5 pancakes for my batch (sans toppings) it is only 178 calories. I just might make these all season long. If you try them let me know how you like them! Enjoy!

Breakfast Sausage

For this recipe you could use any combination of ground meats: pork, turkey, chicken or beef. I prefer half lean ground turkey and half pork. The flavor seems closest to actual breakfast sausage.

• 1 lb. of ground meat. I use half lean turkey and half pork
• 1 tablespoon of sage
• Sprinkle of red pepper flakes
• 1 teaspoon of thyme
• Salt and pepper to taste

Sautee patties in a non-stick fry pan 10-15 minutes.

Remember the Black Friday Specials start right now with a 20% off store wide sale at:
==> http://www.mashelite.com/blackfriday/ <== IMG_0851

3 Fall Chili Recipes by Emily Drew Mash

3 Fall Chili Recipes

Emily Drew

As soon as the weather turns cool, I make some type of chili about once per week. One-dish dinners are so easy for prep and clean up; plus, nobody ever turns down a bowl of warm chili! Even this low-carb version is filling and hearty. Here are three of the chili regulars in the Mash house.

Pumpkin Chili
-1 lb. ground beef or turkey
-1/2 onion
-1 bell pepper
-1 cup pumpkin puree
-1 small can tomato sauce
-1 14oz. can of diced tomatoes, with liquid
-2 cans of black beans, drained
-1 tbsp. chili powder
– dash of cinnamon
-hot sauce to taste

1. Brown the ground beef in a large pot. Then drain.
2. Dice and brown the onion and pepper in the pot and add the beef back into the pot.
3. Add all the rest of the ingredients and simmer.

White Bean Chicken Chili

-2-3 lbs. of bone in chicken breast
-1 small onion, quartered
-3 stalks of celery, diced
-Herbs: rosemary, bay leaf, thyme, etc
-2 cans of navy (white) beans
-1 cup of corn (fresh, frozen, or canned)
-1 big bunch or bag of spinach

1. Place chicken, onion, and celery, and herbs in a large pot and cover with water. Boil until chicken is cooked through.
2. Remove chicken, let it cool, and then debone. Strain the broth and leave in the pot as the broth for the soup.
3. Add the chicken, beans, and corn
4. Add more herbs to taste and simmer
5. Right before serving, stir in spinach until wilted.

Low- Carb Chili

-1 lb. lean ground beef or turkey
-1 onion
-2 bell peppers
-8 oz. diced mushrooms
-1-2 zucchini, diced
-1 28oz. can of tomato sauce
-1 can of diced tomatoes
-chili powder
-hot sauce to taste

1. In a large pot, brown the beef or turkey and drain.
2. In the same pot, brown the onion, peppers, mushrooms, and zucchini.
3. Add the beef back into the pot and add the tomato sauce and diced tomatoes.
4. Add the chili powder and hot sauce to taste.

5 Summer Staples for a lean kitchen

5 Summer Staples for a lean kitchen

Remember on September 17th-18th we will be hosting the Mash Barbell Picnic” on the Farm. Weightlifting Day 1 and Powerlifting Day 2, but more importantly hanging out together the entire weekend. Check it out below:

The Mash Barbell Picnic

Whether you want to lose weight, gain weight, or get jacked, check out the “Mash Eat What You Want Program” for all of your Nutrition needs. Check it out today at the link below:

==> The Mash Eat What You Want Program

Meal planning, food prep, bulk shopping help us stay on track with our eating plans. These items are my essentials. I cannot meal plan or prep without them. Also, I’ve listed some of my favorite ways to use them.

1. Eggs

Whether you eat the yolks or not, eggs are an invaluable staple to have on hand at all times. We live on a farm with chickens, so we have fresh eggs daily. I cannot waste the yolks, so the ones we don’t eat, I cook them and feed to our dogs. Great for any meal or snack, they cook quickly on the stovetop or microwave. You can even bake eggs in the oven. (Place eggs still in shell in muffin pan and bake about 30 minutes at 350. The consistency is very similar to a hard-boiled egg.)

a. Omelets: with crumbled ground turkey, peppers, tomatoes
b. Casserole: with a meat crust and veggies Here’s my full recipe.
c. Crepe: mix with protein powder and cook in skillet like a thin pancake. Fill with fruit, yogurt, or meat and cheese
d. Pancakes: make super simple pancakes with just eggs and oats

2. Ground turkey or beef.

If you follow any sort of eating plan, then you know how invaluable cooked protein is! This is one of my favorites to have. It is so versatile, delicious, and can be used so many ways.

a. Meatza: Pat out a pound or two of ground meat in the bottom of a baking dish and bake until cooked through. Add your vegetable and cheese toppings (like pizza) and bake again until the cheese is melted.
b. Anything Mexican: mix with salsa and top a salad, burrito bowl, fill a burrito or taco. I use these high fiber tortilla wraps.

3. Protein powder

a. Protein bars: so many recipes on the internet for good homemade protein bars. Here is a great recipe for lemon protein bars.
b. Yogurt dip with fruit: Mix a scoop of (good tasting) protein powder with yogurt
c. Peanut butter protein balls. These are SO delicious. Unless you are a hard gainer, not something you want to snack on all day long, but a couple is a great treat.

4. Oats

Oatmeal is a great source of carbohydrates, some fiber, some fat and so versatile. I use it almost exclusively instead of flour for baking.

a. Baking: Grind into oat flour and bake protein bars, pancakes, or muffins instead of using flour.
b. Cookies: after grinding, mix with ripe bananas and bake like cookies. (Pictured)
c. Baked oatmeal: mix oats, protein powder, milk, baking powder, pinch of salt, and sweetener (optional). Bake, then serve warm topped with milk. SO good!!

pro

5. Tomatoes

I always try to eat fruit and vegetables while they are in season. So, right now it’s summer tomato season. I do love a big juicy tomato sandwich, but here are some leaner ways to enjoy the season’s harvest.

a. Marinated: chunk and mix with sliced cucumbers in vinegar for an easy summer salad
b. Grilled: Skewer cherry tomatoes with a little oo or slice large tomatoes in half
c. Marinara: oo, garlic, fresh tomatoes, basil…what could be better!
d. Fresh summer salsa: add your favorite salsa ingredients and throw in a blender.

Check out the “Mash Squat Every Day” E-Book with 4 twelve week programs for weightlifting, powerlifting, super total, and bodybuilding. Find out more below:

>>>Mash Squat Every Day<<<

Join Team Mash Mafia for weightlifting, powerlifting, athletic performance, bodybuilding, running, or a hybrid approach. This team is already taking over weightlifting, and I plan on taking over all of the other disciplines one at a time. Check it out below:

>>>Team Mash Mafia<<<

Mash Potato Recipes: Spaghetti Squash Stir Fry and Italian Skillet

Check out the “Mash Squat Every Day” E-Book with 4 twelve week programs for weightlifting, powerlifting, super total, and bodybuilding. Find out more below:

>>>Mash Squat Every Day<<<

Whether you want to lose weight, gain weight, or get jacked, check out the “Mash Eat What You Want Program” for all of you Nutrition needs. Check it out today at the link below:

==> The Mash Eat What You Want Program

Drew after

During the diet experiment that I did a couple weeks ago, the one where I lost 7 pounds in 7 days, (Link is here if you missed it: http://www.mashelite.com/losing-7-lbs-in-7-days-and-get-stronger-by-emily-drew-mash/) I used the opportunity to be creative with some new recipes using almost nothing besides a meat and vegetables. I am always, like you, looking for something that doesn’t wreck my eating plan and is still delicious. This particular eating plan was pretty strict, so these recipes are super clean.

I prepped food at the beginning of the week including a spaghetti squash. Just cut it in half and roast, flesh side down, for about an hour. (Throw some sweet potatoes and chicken breast in the oven too and you’ve got yourself a no-work meal prep!) I finished the first squash in 2 days, so I ended up getting another one to finish out the week. I found it a very versatile and great to have on hand. Most of these recipes I threw together with food I had already prepped like chicken breast. None of them have more than 5 ingredients and can all be put together in just a few minutes, hence the skillet. Use these ideas as an inspiration and feel free to make these your own and modify them to meet your own diet needs and macros.

Also, if you make any of these or better versions, let me know! IG @emilydrewmash

unnamed-2

Stir Fry:
Sautee ½ onion in skillet until soft.
Add in 2 cups of cooked spaghetti squash and ¼ cup frozen peas.
Add four large egg whites and mix around until the egg is cooked. (like fried rice)
Add cooked diced chicken or steak.
Soy Sauce, Salt and Pepper to taste.

Italian Skillet:

unnamed-3

Brown lean ground beef in a skillet. When cooked, drain and rinse in a colander.
Sautee ½ onion and ½ cup diced mushrooms, and a clove of diced garlic in a skillet until soft. Season with Italian Seasoning.
Add ground beef back into skillet with vegetables and add about 1 cup crushed tomatoes.
Let simmer for about 10 minutes.
Stir in 1-2 cups of cooked spaghetti squash.

Chicken Pie Skillet:
Add 1 cup cooked spaghetti squash to a skillet with 4-6 oz. cooked diced chicken breast.
Add 2 Tbsp low fat, low sodium cream of chicken soup.
Add in ½ can of mixed vegetables. I used green beans, carrots, and corn.
Salt and Pepper to taste.

Join Team Mash Mafia for weightlifting, powerlifting, athletic performance, bodybuilding, running, or a hybrid approach. This team is already taking over weightlifting, and I plan on taking over all of the other disciplines one at a time. Check it out below:

>>>Team Mash Mafia<<<

Remember on September 17th-18th we will be hosting the Mash Barbell Picnic” on the Farm. Weightlifting Day 1 and Powerlifting Day 2, but more importantly hanging out together the entire weekend. Check it out below:

The Mash Barbell Picnic

Losing 7 lbs in 7 Days and Get Stronger! by Emily Drew Mash

Check out the “Mash Squat Every Day” E-Book with 4 twelve week programs for weightlifting, powerlifting, super total, and bodybuilding. Find out more below:

>>>Mash Squat Every Day<<<

Whether you want to lose weight, gain weight, or get jacked, check out the “Mash Eat What You Want Program” for all of you Nutrition needs. Check it out today at the link below:

==> The Mash Eat What You Want Program

I lost 6.8 pounds in just 7 days AND got stronger.

Rock

Sounds like an infomercial, I know. But it’s true. It happened. Here’s how…

I came across this article in Muscle & Performance magazine 5 Ways to lose 10 Pounds Fast by Anthony J. Yeung. “Use these last-minute strategies to ((safely)) drop double digits in just a week.” Sounds too good to be true, but just maybe it actually works. After reading the article about 3 times I decided it did seem safe, not overly time consuming, and challenging. I’ll give it a try…And really, what do I have to lose but weight…and well, and gains. But, for just one week it was worth a try.

{I tried to find this article online to post a link, but after about 20 minutes of searching, GOOGLE and I gave up. If you find it, feel free to share the link in comments.}

Here is the gist: All of the summaries below are direct quotations from the article.

1. Carbs only after training. Stick to clean carbs and limit them to the window immediately after you blast your body with heavy strength exercises and/or cardio. (Note: do not carry this approach beyond this one-week window).

2. HIIT and Heavy. Use fat-torching circuits that target all your muscles simultaneously…and choose high intensity interval styles of cardio rather than spending long hours on the treadmill. Shoot for a total of 10-15 intervals per session.

3. Intermittent Fasting. Skip breakfast for the next few days and eat your first healthy meal of the day in the afternoon…fasting leads to a significant amount of weight loss, without adversely affecting metabolism.

4. Take Fish Oil. For the next week only, significantly boost your fish oil intake to 1 gram per 1 percent of body fat, up to about 20 grams in three to four separate doses.

5. Drink Coffee or Green Tea. For breakfast, during your intermittent fast, drink coffee or green tea without any cream, sugar or extra flavoring.

And here is how it actually played out…and how I lost 6.8 pounds in 7 days.

1. Carbs only after training: this implies that you do already follow some sort of training program, which I do. I follow a power building program (more info below) which is 6 days on, 1 day off. I ate lean meat and non-starchy vegetables for every meal and added a complex carb to my post workout meal. In general, I ate as much meat and vegetables as needed to be satisfied. My complete food journal for the week is below.

2. HIIT and Heavy: I was on Week 6 of a 12 week power building program written by Eze Onwurah (IG: @ezetheboss). This program looks something like this: 6 days on, 1 day off- lower, upper, back, lower, upper back. This week I was doing 3RMs for my main lifts and then accessory work. So, I was already going heavy during my workouts. In addition to my regular workouts, I added in HIIT most days:

• Monday: heavy sled pushes
• Tuesday: Sprint intervals 30 sec on/30 sec walk x 15 + 30 minute walk/cool down
• Wednesday: 2 mile walk
• Thursday: Farmer’s carry HIIT
• Friday: no extra cardio
• Saturday: OFF
• Sunday: sled pull intervals

3. Intermittent Fasting. This was the hardest part for me. By 10a every day I was starving. I drank a LOT of water; usually before I ate for the first time each day I’d already had half a gallon of water. My first meal was around 12:30-1 each day.

4. Fish Oil. Right now, my body fat is around 18%, so I decided on 15 fish oil tablets. For two days I took 5 grams 3 times a day. Yes, that is SO MUCH FISH OIL. By day 3, I was having very unpleasant side-effects. Day 3 I took 10 grams which did not cure the side-effects so I stopped taking them altogether.

5. Drink Coffee or Green Tea. Too easy. I {quite literally} drink a pot of coffee a day already.

Garden Drew

? Did it work? Yes, this “program” works. I didn’t lose 10 pounds in a week, but 6.8 pounds is close enough for me to say it was successful.

? Would I do it again? Yes, but with less fish oil. In general, this was a very comfortable “cut.”

? How did it affect my training? The most important question. Surprisingly, I was stronger every day. If anything, my training was better! I did 3RM on back squats, bench, military, deadlift, and front squat AND set PRs on ALL OF THEM! I even kept this eating plan up two days extra and PRed my back squat again.

Definitely, next time I need to lose a few pounds for a competition {I mean, or just going to the beach} I’ll follow this plan again.

→Eating Plan OVERVIEW:
• Breakfast: water, as much coffee as needed
• Lunch: lean meat + non-starchy vegetable
• Dinner: lean meat + non-starchy vegetable
• Post-workout: lean meat + non-starchy vegetable + one serving of complex carbohydrates
• One gallon or more of water every day.
• Pre-workout from Competitive Edge (1/2 scoop) + BCAA before every workout

Delicious

Monday:
Lunch: pork tenderloin, zucchini roasted, 5 fish oil
Dinner: Pork tenderloin, cucumber, 5 fish oil
Post workout: shredded chicken, lettuce, tomatillo, small serving refried ff beans, enchilada sauce , 5 fish oil
AND two scoops of protein, ¼ cup oatmeal (dry)

Tuesday:
Lunch: pork tenderloin, cucumbers, 5 fish oil
Dinner: shredded chicken breast, celery (cooked in the crockpot with the chicken), cucumbers in vinegar, 5 fish oil
Post workout: steamed shrimp, steamed mixed vegetables, brown rice, 5 fish oil
Midnight snack: I was so HUNGRY I couldn’t sleep so I got up and ate pork tenderloin and broccoli.

Wednesday:
Lunch: smoked chicken quarter, slices of tomato and cucumber, green beans, 5 fish oil
Dinner: Spaghetti squash stir fry **
Post workout: pork tenderloin, green beans, small sweet potato, 5 fish oil

Thursday:
Lunch: Italian Skillet **
Dinner: pork tenderloin, green beans
Post workout: BLT: 3 slices center cut bacon, lettuce, tomato slices, whole wheat sandwich thin, 3 egg whites, cucumbers

Friday:
Lunch: pork tenderloin, cucumbers, tomatillos
Post workout: chicken breast, green beans, sweet potato
Dinner: grilled chicken breast, salad with salsa and guacamole

Saturday:
Lunch: chicken breast, cucumbers
Dinner: Spaghetti **
Snack: protein crepe

Sunday:
Lunch: spaghetti
Post workout: chicken breast, cucumbers, sweet potato
Snack: protein mug cake

** The recipes for these will be in my next blog. Find some of them now on my IG @emilydrewmash

Join Team Mash Mafia for weightlifting, powerlifting, athletic performance, bodybuilding, running, or a hybrid approach. This team is already taking over weightlifting, and I plan on taking over all of the other disciplines one at a time. Check it out below:

>>>Team Mash Mafia<<<

Remember on September 17th-18th we will be hosting the Mash Barbell Picnic” on the Farm. Weightlifting Day 1 and Powerlifting Day 2, but more importantly hanging out together the entire weekend. Check it out below:

The Mash Barbell Picnic

Drew after

1 2 3