Category Archives for "Mash Potatoes Nutrition"

Dr. David Brown on Fat Loss, Youth Weightlifting, and More – The Barbell Life 229

Dr. David Brown just got back from coaching Team USA at the Youth Olympics in Buenos Aires

It was a great meet to say the least. His daughter, Peyton Brown, medalled – the first time in history that an American has medalled in weightlifting at the Youth Olympics.

So we talk all about that on today’s podcast – and we got to pick Dr. Brown’s brain on so many other issues.
 

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LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • What the science really says about getting stronger while losing weight
  • How he trains his daughter as a youth weightlifter
  • The problems with measuring body fat levels – and what Dr. Brown does
  • What he looks for in a good coach for youth
  • How you need to program differently for “shark week”
  • and more…

Adee Cazayoux from Working Against Gravity – The Barbell Life 222

Several years ago I had a chance meeting with a talented woman weightlifter.

A short while later she made the long trip from Canada to train at Mash Elite – a courageous move. And soon she made another courageous move to dive into her dream of being a nutrition coach.

And now Adee Cazayoux runs a massive business known as Working Against Gravity.

It has been an incredible journey for her – not only in business but also in her personal life. We get to talk about that today with her on this podcast, and she drops some great insight on business, relationships, and (of course) nutrition.
 

Get the Mash Elite nutrition ebook and calculator for just $29

Get Leaner. Gain Muscle. Eat What You Want.

Mash Elite's resource will give you the nutrition tools you need to make fast results without guesswork, stalled progress, or unbearable restrictions.

 

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • Transitioning from athlete to business person
  • Massive changes in CrossFit
  • Working with your spouse
  • Her advice to her younger self
  • How to get started as a nutrition coach
  • and more…

Nutrition that Works with Nick Shaw of RP Strength – The Barbell Life 215

We all know nutrition is important.

It doesn’t matter if your goal is gaining strength or being faster or getting lean or putting on muscle or being healthy. Good nutrition will help you reach your goal. Bad nutrition will make it tougher, if not impossible.

But what about all the opinions? What really works? What really matters?

We’ve got Nick Shaw on today with us to fill us in. It was great putting him on the hot seat – but I also learned a lot that can help my lifters. As many of you may know, the weight classes in weightlifting are going through a big change, so weightlifters everywhere are having to put in some work – and make some tough decisions – about how to maximize their competitiveness. Thankfully, Nick hit this one out of the park.

Get the Mash Elite nutrition ebook and calculator for just $29

Get Leaner. Gain Muscle. Eat What You Want.

Mash Elite's resource will give you the nutrition tools you need to make fast results without guesswork, stalled progress, or unbearable restrictions.

 

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • His thoughts on keto, intermittent fasting, paleo, and more
  • How to know if a nutrition “expert” is legit or a faker
  • Preparing for new weight classes in weightlifting
  • Why maintenance phases matter
  • How does alcohol matter to your nutrition?
  • and more…

Spice Up Your Rice by Matt Shiver

Rice is a staple in my diet. I eat it with multiple meals because it is easily digested, carbohydrate dense, and it goes well with every meat. With that, rice can get pretty boring. It does not have much of a taste unless it is paired with salts/spices, sauces, meat juices, etc. Here I will share with you my favorite ways on how I prep my rice.

First, we need to make sure to pick out the best type of rice. You want to find a rice that is easy to cook, digests well, and that has a good nutrient profile. My favorites are Basmati or Jasmine white rice. The first thing that I look for looking for rice is I look that their ingredients list. I want only ONE ingredient on that list. It should read “basamati/jasmine/brown rice”. I DO NOT WANT enriched rice. Enriched rice typically has added iron, niacin, thiamin, and folic acid. I look for a rice that does not have added vitamins and minerals.

I try to stay away from minute rice. Most of the time the nutrient quality is going to be subpar and it will be enriched. I go for the BIG 10-20lb bags of rice because I will only have to buy rice every month or two. If you are tight on time or if you are traveling, the minute rice can be nice. But I would not make it a staple of your diet.

White vs. Brown Rice

Why do I choose white rice over brown rice? That is just a personal choice. I know that I digest white rice better. The only way for you to test is to try different types of rice and see how they feel on your stomach. Eat about a 50g of carbohydrate bolus of one type of rice with NO OTHER FOOD. In 30 minutes how do you feel? Okay how does it feel in an hour? If you feel good and want to eat more, then you found a rice you can digest well!

The fiber content in brown rice is higher but it is still not a great source of fiber. In one cup of brown rice you are only getting 3.5g of fiber. That is about than 10% of your daily value.

Phytic acid is a natural ingredient in brown rice that has been associated with impairing the digestion of the nutrients attached with the brown rice. Whether or not it is true, it doesn’t really matter! Rice is primarily a carbohydrate source. It doesn’t have much nutritional density if it is not paired with meats, vegetables, and spices.

Find a rice that digests well and stick with it.

Get the Mash Elite nutrition ebook and calculator for just $29

Get Leaner. Gain Muscle. Eat What You Want.

Mash Elite's resource will give you the nutrition tools you need to make fast results without guesswork, stalled progress, or unbearable restrictions.

Cooking Rice

Once you have your rice, rinse it. It takes 10-30 seconds total. Rinse it out a few times. You will see the cloudy solution/sediment flow out.

Get a rice cooker! These things are so cheap and save so much time and mental energy. There are some that can be programmed so when you get home from work/gym the rice is ready. You don’t have to worry about over or under cooking the rice, you don’t have to worry about burning the kitchen down, and you have your food ready when you want it to be ready!

Now that you have your rice drained and your rice cooker ready, we need to talk about how to enhance the nutrient density and taste of the rice. I have three favorite ways to do that.

Rice Cooker + Steamer

I often use a rice cooker that has a steam basket inside, cooking vegetables at the same time. If you steam your vegetables, you are losing a good amount of the water-soluble vitamins inside the vegetables. BUT if you steam them inside a rice cooker the water-soluble vitamins drip from the vegetables into your rice. You can add all sorts of vegetables with some seasoning salt in your steamer basket and the same water that cooks your rice, cooks your vegetables. You don’t need any extra water. It saves time and adds more flavor/nutrients. Rice cookers with steam basket on Amazon.

Himalayan Salt

This is a great way to spice up your rice. If you like the bland taste of rice but want to add a little salt with a higher nutrient profile, this is where to go! Sea salt can be used as well.

Bone Broth

I saved the best one for last! I have been using bone broth for the last few weeks and I LOVE IT. Bone broth is different than chicken broth or chicken stock. Bone broth is made by stewing bones of an animal for 12-48 hours. All the nutrients that are deep inside the bone are released slowly over time. Chicken broth and stock are often cooked with scraps of meat with a shorter cooking time. Bone broth has been all over the health news with its claimed benefits including improving joints, chronic digestive problems, and autoimmune conditions. Bone broth is the known to be the world’s best source of collagen and gelatin. These two nutrients are often used in the digestive and skin health fields. It also naturally has glucosamine and amino acids like glycine and glutamine. Best of all, it tastes good and it is cheap! It costs less than $3 at the grocery store. The sodium content is not too high either. The sodium content seems to be just enough to add some flavor to the rice and improve the way it is cooked. Typically, when I cook my rice using a bone broth I will do half water and half broth. That seems to make the best rice for me.

Here's the best way to reach your diet goals in 2018...

Get nutrition coaching from the Mash Mafia.

* Fully Customized Nutrition Plans

* Expert Coaches to Guide You

* Real-World Solutions for Real-World Issues

Flexible Dieting Lifestyle with Zach Rocheleau – The Barbell Life 198

Let me show you two pictures of Zach Rocheleau.


So I know you’re going to be interested in listening to this one.

But just in case, check this out: This guy left a high paying job on Wall Street to start a gym from his parent’s garage (which he grew into a huge gym in just two years). Then he moved on from there to be a nutrition coach. He’s come back from a torn psoas (I’ve never heard of anyone tearing that before) to have some pretty good wheels on him now.

When I saw Zach, I was wondering who this kid is and how he thinks he’s had enough life experience to really know anything. Then when he started talking, I was blow away.

COACH MASH'S GUIDE TO HYBRID TRAINING

The Art of Combining:

Weightlifting - Powerlifting - Bodybuilding

Strongman - Functional Fitness - Endurance Cardio

Learn the art and science of how to train multiple disciplines simultaneously. Get stronger, faster, bigger...
and DO WHAT YOU WANT.

 

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • Refeeds, paleo, IIFYM, gluten, micronutrients, reverse dieting, and more
  • Why an economics degree was actually a great thing for him
  • Finding his “why” while in a wheelchair
  • Crushing cravings with cooking
  • How to not have to measure for the rest of your life
  • and more…

Eating Healthy On A Budget by Rebekah Tilson

One of the biggest hindrances to taking the leap of faith into the world of healthy eating and living is monetary consideration. I began my journey into the “clean eating” lifestyle during my (“poor”) college student days. Always a conscious eater, on a limited budget it was sometimes difficult to pass up midnight pizza or Ramen noodles. Since beginning this lifestyle years ago, I’ve navigated my shopping ventures in such a way to avoid costly grocery store trips. The following tips are to help kick-start your new grocery routine.

Tip #1 – Buy In Bulk, Especially Protein

Protein freezes well. Every time you grocery shop, check the meat and chicken section. Buy-one-get-one, store discounts, and near-expiration packages offer excellent opportunities for stocking the freezer. If your freezer is stocked, you never have an excuse for not having a healthy alternative in your house!

Tip #2 – Avoid ALL Processed Foods

Of course, there is the physiological reasoning behind why we should avoid processed “foods”; for the most part these are not real food. Now, technically a package of chicken is “processed”, but think crackers, cookies, pastas, snacks. There is also a monetary reason – here are some examples of money saving from eliminating such products:

  • One bag of chips per week: $192/year
  • One half gallon of ice cream per week: $288/year
  • One fast food meal per week: $384/year
  • One loaf of bread per week: $144/year
  • One box of cereal per week: $240/year
  • One soda (or sweet tea!) per day: $548/year

Tip #3 – Factor in “Eating Out”

If you are choosing to take the step to put your health first, perhaps it’s time to take a moment to evaluate how much money you spend eating out. Now this can be the semi-weekly lunch with a co-worker, or a Friday night out- either way it costs money to have someone else cook your food. I’m all about going out and having a good time, and socializing is important, but determining how to cut part of your “restaurant” budget and turn that over to your grocery budget can be helpful. A $15 meal can buy 3 pounds of chicken…

Tip #4 – Frozen Vegetables

Flash frozen vegetables pack the same nutritional punch as their fresh counterparts. Granted, fresh sometimes tastes a tad better, but with the right spices, frozen vegetables are delicious! A one pound bag of broccoli is 30-40% less expensive than a fresh bunch.

Tip #5 – Frozen Fruit (Smoothies)

The same holds true for fruit. Where green juices remove essential pieces of fruit and are low on nutritional value, smoothies of any sort hold on to the whole fruit. All micronutrients work together for optimal nutritional value. From a convenience perspective, a smoothie paired with a few boiled eggs is a quick and easy breakfast choice.

Get the Mash Elite nutrition ebook and calculator for just $29

Get Leaner. Gain Muscle. Eat What You Want.

Mash Elite's resource will give you the nutrition tools you need to make fast results without guesswork, stalled progress, or unbearable restrictions.

Tip #6 – Supplement

Dried beans are a low-cost addition to any meal and can make your meat last longer!

Tip #7 – Unusual Proteins

I almost always carry a packet of tuna or some jerky in my bag. Now, tuna straight out of a package may not be the tastiest way to enjoy lunch, however at under $1 each, this is a cost-worthy alternative. Packaged salmon works well too. I encourage this use only occasionally, but as a once in a while swap it is worth the cost benefit.

Sardines are another example of a cost-effective, though unusual protein source. Add these to some broccoli, salads, etc. for a great kick of protein (over 20 grams) and a huge supply of omega-3 fatty acids. They will also curb salt cravings.

Tip #8 – Plan

Having a plan for your week is essential for nutrition and budget success. Plan a shopping list, look for sales. Know what you are purchasing before you reach the grocery store.

Tip #9 – Read the Fine Print

What I am referring to here is the “fine print” on grocery store shelves indicating the per ounce price equivalent. Oftentimes what’s on sale isn’t really “on sale”. Be sure to read your shelving!

Tip #10 – Read Your Labels

Know what you are buying. Choose items with a higher nutritional punch. We love calories when they’re nutrient dense! Calories that pack a high nutritional content are most worthwhile. Nuts satiate much better than chips, therefore are a much better nutritional and cost effective choice.

Here's the best way to reach your diet goals in 2018...

Get nutrition coaching from the Mash Mafia.

* Fully Customized Nutrition Plans

* Expert Coaches to Guide You

* Real-World Solutions for Real-World Issues

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