Category Archives for "Mash Potatoes Nutrition"

“Sodium and What Does it Mean to You” by Coach Crystal McCullough, MSN, CSCS

Check out one of the Eat What You Want Online Teams:

Eat What You Want (Everything Needed to Perfect Your Nutrition)
Eat and Lift What You Want (Get Your Nutrition and Your Workout Perfected)

Check them out here: ⇒ ‘Team Eat and Lift What You Want’
==========================================================================================

Sodium and What Does it Mean to You

by Coach Crystal McCullough, MSN, CSCS

Sodium in and of itself is considered both a mineral AND an electrolyte and is essential for several functions in the human body. Some key roles are blood pressure regulation, maintaining fluid balance, and it also plays a supportive role in muscle and nerve function. The problem is that most people have a higher than suggested sodium (salt) intake from their diets and this can lead to health issues or exacerbate current health issues if it becomes chronic.

The human body is made up of about 60% water. Sodium and water have an interdependent relationship. To keep it simple, water follows sodium. Have you ever wondered why after eating Mexican food you feel all bloated and the next day you have gained 2 pounds? Did you really gain 2 pounds of fat? No. You actually had a high sodium meal and your body retained the water leading to excess water weight.

According to the FDA, the maximal safe limit of dietary sodium intake for healthy adults is 2,300 mg, but most adults should take in no more than 1,500, even if they are losing sodium through sweat. The average American takes in upwards of 3,400 mg per day, and this can lead to elevated blood pressure and other health issues. Sodium is found naturally in our foods like meats, shellfish, dairy, vegetables, and even our drinking water. It isn’t hard to reach that 1,500 mg/day just by eating whole foods. Sodium is actually added in the manufacturing process of most processed foods. Many Americans don’t consider their sodium intake when they make food choices because they are unaware of the effects too much sodium can have on their bodies. For some, they may not realize elevated blood pressure comes from the excess dietary intake of sodium while others, like my father who has congestive heart failure, must eat a low sodium diet in order to stay alive. Being aware of sodium content of our foods will help us to reduce water weight and regulate our body systems more effectively.

From here, let’s keep it simple and how it affects you as an athlete.

Sweating, or perspiration, is completely normal and is actually an essential bodily function that helps to control body temperature. When your body temperature rises like in exercising, sweat dampens the skin and cools it down as it evaporates. Sweat is made up of mostly water, BUT sweat is salt-based, so when you sweat, electrolytes like sodium and potassium are depleted and need to be restored. Drinking water during shorter workout sessions will prevent dehydration, but longer workout sessions especially in hot weather, require electrolyte-replenishing drinks.

We can also use sodium to manipulate our weight when we are cutting for a meet. It is done in conjunction with water manipulation. If you recall, the simplistic ‘water follows sodium’, if you increase your sodium a few days out while water loading, you will retain a little water and then once you drastically reduce your water and sodium intake, your body will continue to dump out extra water because of the delayed effect of the body’s regulatory system. This leads to quick water weight loss.

Sometimes, all it takes is making informed choices as consumers to get on the right path. Many of my nutrition clients struggle with sodium intake because they are thinking more on the lines of hitting their macros and not taking into consideration their sodium intake. When one of them adds 2-5 pounds on in a week and they say they were hitting their macros, my first question is ‘how often did you eat out?’ The usual reply is, “OH!”

Here are some helpful tips!

1. Fresh veggies are best! Frozen veggies are a good alternative because they don’t spoil as fast and are less expensive. Canned veggies have higher sodium content. If you choose to buy canned veggies, be sure to look for no salt added.
2. Limit how often you eat out. Even when we think we are making good food choices, sauces and added salt to make food taste good are hidden with loads of sodium.
3. Look at your food labels. You will be surprised at what has a lot of sodium in it. Frozen meals, salted nuts, canned foods like ravioli, and deli meat are all examples. Search for alternatives or lower sodium options.
4. When choosing sports drinks, be sure to look at the ratio of potassium to sodium and the sugar content. Drinks like Gatorade have loads of processed sugar in them. They taste good, yes, but beware. Great alternatives are NUUN tablets added to water or pure coconut water.
5. Drink water! A good rule of thumb is to try to reach upwards of a gallon a day as an athlete. Other recommendations may be needed for people with chronic illnesses who may need to restrict water intake.

I like to enjoy Mexican food every once in a while. Chips and salsa is one of my favorite all time snacks. But, just like with your macronutrients, be aware of how much sodium the foods you are choosing on a daily basis. Make informed decisions. Realize that when you eat higher sodium foods on a regular basis, you are going to feel bloated and carry around some excess water weight. I KNOW that the morning after I eat Mexican food, I am not going to like what the scale says. It is not uncommon to see an extra pound or so on the scale following a meal like that.

My hope is that by reading this article, you are more informed and are equipped now to make better food choices.

==============================================================================================
Check out The “Eat What You Want” E-Book to understand nutrition better. With a built-in Macro Calculator, you will have all the tools necessary to getting your nutrition in check.

Check them out here: ⇒ “Eat What You Want”

About Crystal: Crystal is one of our Mash Elite coaches. She is a nationally ranked 72k USAPL Open and Masters powerlifter. Her best lifts are 147k squat, 88k bench, and 177k deadlift. She is an RN with a Masters degree in Nurse Education and has her CSCS. She was a CrossFit affiliate owner from 2015-2017 before relocating to Mash Headquarters. She is also the mom of 14 year old, Morgan. Follow her journey on Instagram @crystalmac_72

“Do This, Get Results” by Paluna Santamaria 

Check out The “Eat What You Want” E-Book to understand nutrition better. With a built-in Macro Calculator, you will have all the tools necessary to getting your nutrition in check.

Check them out here: ⇒ “Eat What You Want”
==============================================

DO THIS, GET RESULTS by Paluna Santamaria 

What if I told you that focusing on big nutrition goals might be keeping you away from achieving them?

Let me explain, when you start a nutrition program your goals read something like this:

 

-I want to lose 20lbs.

-I want bigger shoulders.

-I want ripped abs.

The above statements are outcomes that are possible to achieve, however it’s impossible to know the rate in which your body will respond to a program.

Obsessing about those outcomes can cause frustration when the results don’t happen as fast as you want them.

When it comes to nutrition and training, patience is the name of the game.

 

Don’t get me wrong; I’m not suggesting you set no goals. I’m saying once you have set them, have a plan and concentrate on the daily behaviors that will add up to the big results.

For example:

-I will eat protein at every meal today.

-I will walk to work instead of driving at least 3 days out of the week.

-I will get 8hrs sleep every day this week.

The difference between the first set of statements and the second set is that on the second you have a list of things you CAN control.

I think it was Ed Coan who said:

“My goal was never to be the best in the world, lift this amount of weight. My goal was to get better every single training cycle. And if you do that for a lot of years, you’re gonna be pretty good”

To sum up, trust the process, do things you can control more often and as I usually say thanks to coach Mash “don’t forget to have fun.”

About Paluna:

Paluna is a movement enthusiast by nature. As a child she participated in martial arts as well as being part of a swimming team for three years. Always an athlete she went on to play basketball for 4 consecutive years in high school as well as completing a Bachelor degree in Arts with a specialty in modern dance. She spent the years following graduation as a dancer and aerial performer. In 2005 she moved to Canada taking a break from performing to pursue a career in the fitness industry. She is now a certified Personal Trainer with additional training in Yoga, Pilates, Kettlebell, Pre/Post natal and Nutrition. Always curious about movement and looking for a challenge Paluna found weightlifting. She trained and competed under bulgarian legend Alex Varbanov from 2012-2016.

==============================================
Check out one of the Eat What You Want Online Teams:

Eat What You Want (Everything Needed to Perfect Your Nutrition)
Eat and Lift What You Want (Get Your Nutrition and Your Workout Perfected)

Check them out here: ⇒ ‘Team Eat and Lift What You Want’

“Have a Different Goal this Holiday Season” by Rebekah Tilson, M.S.

Check out The “Eat What You Want” E-Book to understand nutrition better. With a built-in Macro Calculator, you will have all the tools necessary to getting your nutrition in check.

Check them out here: ⇒ “Eat What You Want”
==============================================

“Have a Different Goal this Holiday Season”

by Rebekah Tilson, M.S.

It’s getting to be that time of year- potentially the scariest time of year as an athlete… no it’s not Halloween, it’s the Holidays! Days filled with parties, family, and tables full of sweets and treats. Here at Mash Elite we use daily macro goals to create the best plan for each team member. If you’re unfamiliar with macro-style programming, it’s basically a framework of goals for the day: eat a certain number of fats, carbs, and protein. So what’s a person to do when surrounded by temptation, that maaaay or may not fit into their macros?!

Typically what happens around this time of year is one of two things:
1) You’ve worked really hard over the last few months and you don’t want to lose the results of your effort, or
2) You’re planning on putting off eating well until the new year.

I have one thing to say, well about the second one especially…suck it up, buttercup! Just because the food is placed in front of you doesn’t mean you have to eat it. But, we are also human and the nice thing about macro programming is that it allows you to indulge here and there and still stay on track!

I have a personal goal this time of year, and that is to come out of the holidays healthier than when I went in. I’ve been looking at November and December from this perspective for about seven years now, and let me tell you, it’s an awesome feeling to say “no” and focus on your own personal goals! In order to keep myself on track, I have a few tactics I employ during this season…

• Never go to a party hungry- I keep my normal eating schedule, but perhaps eat just a little bit less if I am planning on going to a dinner party
• Just say no!- I really have no qualms with telling my host that I will NOT eat those double battered- twice fried- breadsticks or cream filled pastries…chances are I’m friendly enough with them that they won’t care, and if not I focus on my decision that it’s my body, my life, and my choice
• Set a limit- One (or two…) glasses of wine, one small piece of dessert, two mini eclairs …whatever it is, just like setting a goal for a workout, set a goal for eating!
• Bring your own- It’s always a nice gesture to bring something to a party, so why not bring your own macro/dietary- approved option. It’s a great way to be sure you have something you’ll eat, without particularly offending anyone.

I hope these tips help you out as you traverse this Holiday season! If you have any questions about the Eat What You Want program, drop me a line! (rebekah@mashelite.com)

==============================================
Check out one of the Eat What You Want Online Teams:

Eat What You Want (Everything Needed to Perfect Your Nutrition)
Eat and Lift What You Want (Get Your Nutrition and Your Workout Perfected)

Check them out here: ⇒ ‘Team Eat and Lift What You Want’

“Fats Make You Phat” by Jacky Bigger, M.S.

Check out The “Eat What You Want” E-Book to understand nutrition better. With a built-in Macro Calculator, you will have all the tools necessary to getting your nutrition in check.

Check them out here: ⇒ “Eat What You Want”
==============================================

Fats Make You Phat

by Jacky Bigger, M.S.
Jacky is one of the best 63kg Weightlifters in the country. She is one of the top Mash Mafia Weightlifters, and she is a coach for MashElite.com. You can follow her on Instagram at: @a.little.bigger

If you’ve been following my mini macro series you’ve already read my articles on proteins and carbohydrates. If not, go back and take a look. My goal has been to provide some useful, simple information about nutrition that anyone can understand and begin to put to use in their daily lives. Hopefully you’ve learned some things so far. In today’s article we will be briefly be going over the 3rd and final macronutrient, fats. Now, just because I chose to write about fats last, doesn’t mean that it’s the least important of the three. In fact, they’re all an equally important part of our overall health and survival.

Fats by definition in the Merriam-Webster dictionary are “any of various compounds of carbon, hydrogen, and oxygen that are glycerides of fatty acids, are the chief constituents of plant and animal fat, are a major class of energy-rich food, and are soluble in organic solvents but not in water” two other definitions listed which don’t sound particularly appetizing are “animal tissue consisting chiefly of cells distended with greasy or oily matter” and “oily or greasy matter making up the bulk of adipose tissue and often abundant in seeds.” However, fats are quite delicious and provide flavor and satiety to our meals.

Not only are fats delicious, they are also an important source of energy for your body. During exercise carbohydrates are primarily the 1st fuel source used but during prolonged exercise or steady state activity the body uses fat and fat stores for energy. Fats are also needed to keep your hair and skin healthy; they are needed in order for your body to be able to absorb certain vitamins (A, D, E and K) and they are also an important part of brain and heart function. Fats take longer to break down in your stomach than carbs do, leaving us feeling fuller for longer. Fats have always been labeled as the “bad” macronutrient but as you can see fats are a very important nutrient needed by our body. Fats do not make you fat, as long as you’re eating the right kinds.

There are two different categories of fats. Saturated fats and unsaturated fats. Unsaturated fats are known as the “good” kind of fats. They typically come from plant sources such as avocados, olives and olive oil, nuts, seeds, peanut butter etc. When eaten in moderation they can help lower your cholesterol and prevent heart disease.

Saturated fats, the “bad” fats are found in animal products, meat, poultry, dairy and eggs. These fats can raise cholesterol, clog arteries and increase your risk of heart disease. The American Heart Association recommends that you keep your saturated fat intake to less than 7% of your overall daily calorie intake. So, to put it simply, we want to get most of our fats from plant sources, and little from animal sources. There is also a third type of fats, trans fats. There are naturally occurring trans fats that are found in small amounts in dairy and meat, but these are not the ones that we are concerned about. The artificial trans fats that are found in many processed foods and baked goods are the ones of concern and should be eliminated completely from our diet.

Although fats, if eaten in proper proportions, don’t make you fat, it can be very easy to over eat fats if you’re not careful. Fats are a very energy dense. They contain 9 calories per gram, as opposed to protein and carbohydrates that only have 4 calories per gram. This is one reason why fats have gotten such a bad rep in the past. So how much fat is the right amount? The 2015 Edition of the Dietary Guidelines for America says that fats should be no more than 20-35% of your daily calories. For a 2,000 calorie per day diet that would equate to 44 to 77g of fats per day.

Like carbs and proteins, there are lots of different sources. I’ve mentioned a few above, but I again wanted to leave a list of my favorite fat sources. When eating fats from animal sources, I again, recommend organic and grass-fed meats, and organic and cage free eggs. Here are some of my favorite fats.

– Peanut butter
– Coconut oil
– Avocado
– Bacon (in small amounts)
– Chia seeds
– Hemp hearts
– Cashews
– Sunflower seeds
– Pumpkin seeds

So that wraps up my macro nutrient mini-series. The information on my articles barley scratches the surface of all the information available out there about nutrition. I encourage you to continue to do your research, although my articles give some general recommendations, everyone is different. Like most things in the fitness world, there is no one size fits all prescription. Do experiments with your body, find out what foods your body responds well to and which you don’t. Proper nutrition can be the key to living a long and healthy life. Who doesn’t want that?

==============================================
Check out one of the Eat What You Want Online Teams:

Eat What You Want (Everything Needed to Perfect Your Nutrition)
Eat and Lift What You Want (Get Your Nutrition and Your Workout Perfected)

Check them out here: ⇒ ‘Team Eat and Lift What You Want’

“Stop Saying ‘Cheat Meal’ Please” by Paluna Santamaria

Check out one of the Eat What You Want Online Teams:

Eat What You Want (Everything Needed to Perfect Your Nutrition)
Eat and Lift What You Want (Get Your Nutrition and Your Workout Perfected)

Check them out here: ⇒ ‘Team Eat and Lift What You Want’
===================================================================================================

Stop Saying ‘Cheat Meal’ Please
by Paluna Santamaria

The team at Mash Elite has released many articles on mindset including visualization and healthy internal dialogue to improve your performance.

This article is a simple reminder of how important the above concepts are to succeed in the rest of your life including your nutrition. This is why having worked with so many people with issues around food the term cheat meal drives me up the wall.

Sure meal planning, prepping, hiring a coach, consistency, tracking, it all matters but when you use the term “cheat meal” you are already accepting that what you are doing is wrong.

Eating what you want is not wrong, eating as much as you want is not wrong. They are actions and actions have consequences. The only way to live a “guilt free” life and make progress is by educating yourself.

Today I invite you to change your vocabulary, to educate yourself and take action.

I will leave you with a quote from the great Robb Wolf:

“We don’t “cheat” on our food. We do not need a “healthy relationship” with our food. We simply need to understand that there are consequences to our food choices.”

==============================================================================================
Check out The “Eat What You Want” E-Book to understand nutrition better. With a built-in Macro Calculator, you will have all the tools necessary to getting your nutrition in check.

Check them out here: ⇒ “Eat What You Want”

About Paluna
Instagram: @palunamoves

Paluna is a movement enthusiast by nature. As a child she participated in martial arts as well as being part of a swimming team for three years. Always an athlete she went on to play basketball for 4 consecutive years in high school as well as completing a Bachelor degree in Arts with a specialty in modern dance. She spent the years following graduation as a dancer and aerial performer. In 2005 she moved to Canada taking a break from performing to pursue a career in the fitness industry. She is now a certified Personal Trainer with additional training in Yoga, Pilates, Kettlebell, Pre/Post natal and Nutrition. Always curious about movement and looking for a challenge Paluna found weightlifting. She trained and competed under bulgarian legend Alex Varbanov from 2012-2016.

Protein Made Simple by Coach Jacky Bigger, M.S.

Check out The “Eat What You Want” E-Book to understand nutrition better. With a built-in Macro Calculator, you will have all the tools necessary to getting your nutrition in check.

Check them out here: ⇒ “Eat What You Want”
==============================================

Protein Made Simple

by Jacky Bigger, M.S. (Follow her on Instagram at @a.little.bigger)

You may have already read my article that quickly went over what carbohydrates are. If not, go back and take a look. If so, then you’ll know my goal of these articles is to provide you with some quick, simple information to get you started on your nutrition journey, or to clear some things up for you if you have already gotten started. In this article, I’m going to simplify protein for you. What it is, why you need it and how much you actually need.

Protein is one of the three macronutrients needed by our body. By definition from the Merriam-Webster dictionary protein is “any of various naturally occurring extremely complex substances that consist of amino-acid residues joined by peptide bonds, contain the elements carbon, hydrogen, nitrogen, oxygen, usually sulfur, and occasionally other elements (such as phosphorus or iron), and include many essential biological compounds (such as enzymes, hormones, or antibodies)” Put in simpler terms protein is a combination of multiple atoms along with various nitrogen atoms, a.k.a. amino groups that are building blocks for our entire body.

The human body is comprised of so many different proteins and without protein we simply wouldn’t exist. Proteins are in the membranes of every single cell in the body. Your hair, nails and skin are all made from the protein keratin. Muscle tissues contain a number of different proteins. Bones contain plenty of protein and protein is also necessary for you red blood cells to carry oxygen around the body. As you can see, protein is very important and basically make up much of the structure of our body.

There are two main types of proteins, complete and incomplete. As mentioned above proteins are made up of amino acids, some of these amino acids we can create in our bodies, and others we must obtain from our diet. The nine amino acids that our body cannot manufacture on it’s own are called essential amino acids. The protein sources that contain all nine of these essential amino acids are complete proteins sources. Some examples of these are: meat, dairy, quinoa, hemp seeds and soy. The protein sources that do not contain all of these 9 essential amino acids are called incomplete protein sources. Some incomplete protein sources are: grains, nuts, seeds, and legumes.

So how much protein to we need? The National Institute of Health Recommends .75g of protein per kilo of body weight per day. Which equates to .34g per lb of bodyweight. For a person who weighs 150lbs, they recommend no less than 51g of protein. Keep in mind, that this is the absolute minimum amount needed for health and survival. If you’re an athlete or are active at all you’ll need more than this recommendation to perform well in your sport and gain optimal muscle mass. The Academy of Nutrition and Dietetics states that athletes require 1.4 to 1.6g of protein per kg body weight, which equates to .64 to .82 g per pound. So, for that same 150lb person this would equal out to 96 to 123g. Determining your overall protein need it pretty straight forward, but what about your amino acids?

It is likely that you’re getting all of your essential amino acids if you’re hitting the recommended grams and eating a variety of protein sources. If you eat animal products, it’s much easier to get all nine. If not, it may be a bit more difficult, but it’s still possible. Incomplete protein sources can be combined to create complete proteins. For example, rice and beans paired together create a complete protein, as do peanut butter and wheat bread. These are just two quick examples. So, it’s definitely possible to get all your essential amino acids without consuming animal product, you just have to be a bit more careful.

There are many different sources to get your protein from and numerous protein supplements, and snacks with added proteins available on the market as well. However, as always, we recommend getting a majority of your protein products from natural whole foods. Grass-fed, hormone free meat sources are best. Along with organic veggies, beans and breads when possible, but that could be a whole separate article itself. For now, I’ll just leave you with a few of my favorite protein options.

Animal Protein Sources
– Eggs
– Chicken Breasts
– Lean ground beef
– Ground turkey
– Plain Greek Yogurt
– Cottage cheese
– BiPro Whey Protein

Plant based Protein Sources
– Tempeh
– Oats
– Beans
– Almonds
– Quinoa
– Ezekiel bread

==============================================
Check out one of the Eat What You Want Online Teams:

Eat What You Want (Everything Needed to Perfect Your Nutrition)
Eat and Lift What You Want (Get Your Nutrition and Your Workout Perfected)

Check them out here: ⇒ ‘Team Eat and Lift What You Want’

1 2 3 7