Category Archives for "Mash Potatoes Nutrition"

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.

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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.

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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.

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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.

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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.

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No Tracking, No Progress? By Paluna Santamaria

I’d like to dedicate this article to all my clients who have stayed patient, consistent, and most importantly committed to their nutrition journey – taking what I like to call a “health first” approach.

Putting your health before aesthetics sometimes means taking the slow route, choosing nutritious foods more often than treats, and understanding that extremely low body fat can be detrimental for some people (and you may not be able to stay there for long). This means you understand nutrition periodization.

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Defining Health

I define health as a balance between the mental, physical, and spiritual aspects of your life.

Sometimes we need to take care of things that have nothing to do with food or exercise to move forward in life.

If you work with me you know that (unless you are a competitive athlete in sports that require you to fit into a weight class) I am not tied to putting emphasis on scale weight, progress pictures, or even always tracking macros. I know some eyes will roll when reading this statement. They’ll say, “But how will you know you are progressing?” or the popular “What gets measured gets managed.”

I’m not saying it’s impossible to achieve body composition goals in a healthy way, but we can all agree there are ways to do it in non-optimal ways. This is how fad diets become popular and some people get rich fast by taking advantage of misinformation.

We can’t deny that tracking everything we eat precisely is an effective method that provides useful information. The more information in regards to food intake I have as a coach, the better.

However, what happens when the person I’m working with has disordered eating tendencies such as: stress around food, binge eating episodes, body dysmorphia, or periods of high stress?

Tips for Shifting Focus

It is my job to find a way that will allow this person to make progress at a rate that won’t disrupt their hormonal health. So when a client is overwhelmed, discouraged, in a negative rut, or needing a break from looking at the scale or tracking apps, here some things I like to shift the focus to:

1. Sleep quality and quantity. Do you wake up rested? Do you sleep through the night?
2. Food quality. Choose whole foods as often as possible.
3. Food quantity. Eat when hungry, stop when full.
4. Hydration. It has been proven that our brain confuses thirst with hunger.
5. Energy and recovery in training.
6. Overall mood and outlook on life.
7. Non exercise related de-stressing activities.
8. No tracking devices, just a simple journal to bring awareness to the above.

Now let me ask: what if you allowed yourself to remove the focus on aesthetics once in a while as a way for other meaningful changes to occur?

When you are wondering if you are making any progress, perhaps ask yourself if the overall quality of your life has improved… regardless of what you look like.

Interested in this approach? Share your thoughts with us! I’d love to hear!

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

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Meal Prepping When You Have No Time by Rebekah Tilson

The two biggest hurdles in becoming an athlete (whether you’re a beginner or elite) tend to be time and money. We’re going to talk about the former today in relation to meal prep. I’ve written before about meal planning for the month and how that has helped us, but let’s get down to some specifics regarding the actual cooking!

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As I’ve mentioned before, having protein cooked is key – this is the hardest thing to grab quickly. When in a rush it’s easy to grab some carbs (an apple, some granola, etc.) or some fat (nuts, seeds, etc.), but try eating a raw chicken breast… no thanks.

Batch Cooking

When I am anticipating a busy week, I batch cook on Sunday evenings. Here’s what I do:

  • Salsa chicken: Three pounds of chicken breast in the crockpot with a jar or two of salsa (just shred when it’s done!) …or Grilled chicken!
  • Beef roast: Roast in crockpot with a bottle of wine (so good!)
  • Sweet potatoes: 20 baked in the oven (yes, 20… my husband Caleb eats for three!)
  • Frittata: I use about 18-20 eggs. This is great for any meal. (See the clip below)

Veggie Prep

Other than that, I cook and prep vegetables nightly. I prefer the taste when they’re fresh! Here are some of my favorites:

  • Broccoli: Baked until slightly crispy, I add evoo and salt/pepper after it’s cooked
  • Kale salad: This is boring, but just raw kale and my favorite dressing
  • Veggie foil packs: Preferably grilled, my favorite is kale, onions, and fresh garlic

These are some of my easiest, go-to items that help get us through a busy week. The more you meal prep, the more you find out what works for you. Have a great recipe or meal prep suggestion – let us know. Or even better yet, you can come join us on our online nutrition team and let the entire facebook group know!

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

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A New Favorite Macro-Friendly Recipe by Jacky Bigger

I’ve been spending a bit more time in the kitchen lately, trying to learn how to cook some new macro friendly recipes that aren’t just plain chicken breast, quinoa, and brussels sprouts.

I came across this delicious and simple recipe on Pinterest. I made a couple of changes – and it turned out so delicious I wanted to share it with you all. People also ask me all the time where they can fine recipes with pre-calculated macros, so I figured I’d start sharing some of my favorites, since I’ve already done the macro calculations for you.

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Ground Turkey Sweet Potato Skillet

Serves 4 (46C/31P/15F per serving)

Ingredients:

  • 3 cups of peeled and diced sweet potatoes
  • 1 lb ground turkey
  • yellow bell pepper
  • 1 cup of onion, diced
  • ½ cup of shredded mozzarella cheese
  • ½ cup of water
  • ¼ cup cilantro (optional)
  • 2 Tbsp olive oil
  • 1.5 Tbsp ground cumin
  • 1 Tbsp minced garlic
  • 1 tsp chili powder
  • ½ tsp salt
  • ½ tsp pepper

Now that looks like a long list of ingredients, but I promise it’s a simple recipe. If not, I wouldn’t have been able to make it. I definitely still have lots to learn in the kitchen.

I started by peeling and dicing my sweet potatoes. I used Japanese sweet potatoes, because my fiancé and I prefer them to regular sweet potatoes. However, if you’re watching your calorie intake and are low on carbs, regular sweet potatoes are probably the way to go since they contain fewer carbohydrates than the Japanese ones. If you’re looking to try something new, you can find Japanese sweet potatoes at Whole Foods and Trader Joes.

Next, I minced my garlic and heated the oil up in the pan. I used a sunflower, avocado, and coconut oil blend, because that’s what we had in the house. The recipe calls for olive oil, but you can likely use whatever oil you prefer. I cooked the garlic on medium heat for about one minute, then added in the ground turkey.

While the ground turkey was cooking, I chopped my onion and pepper and put together my mix of spices – that way I could just dump them all in at once when the turkey was ready. Once the ground turkey was fully cooked, I stirred in the spices and added in the onions and peppers. I used red onion instead of yellow. I let the onion and peppers cook for about three to four minutes before I added in the water and sweet potatoes – which then cooked covered for another eight to ten minutes or until the sweet potatoes were soft when stabbed with a fork.

Once the potatoes are cooked, throw the cheese on top and let it melt, garnish with cilantro for a prettier dish – and boom… done. It’s as simple as that.

This recipe serves four. Each serving contains 46g of carbs, 31g of protein, and 15g of fat. It’s a very well-balanced meal!

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Need even less calories? Ditch the cheese and use squash instead of sweet potatoes. Need more calories? Try using a higher fat meat such as ground beef.

Eating on macros doesn’t have to be boring and repetitive. Get creative! Who knows? You may find a meal like this one that you’ll have no problem eating over and over again.

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