Category Archives for "Mash Potatoes Nutrition"

Your Questions Answered – The Barbell Life 247

On this podcast, we answer listener questions – and these are always some of my favorite podcasts.

You put out content that you hope benefits people, but you’re never really sure. But with these podcasts, we know we’re answering your direct questions.

So join us as we discuss powerlifting, weightlifting, athletic performance, programming, and tons more.

Seven of the Greatest Minds in Strength & Conditioning in One Book

JUST LAUNCHED: GRAB IT NOW AT ITS SPECIAL LAUNCH PRICE

PROGRAM SAMPLER VOLUME IV

Take your knowledge and your strength to the next level with a peek inside the minds of these industry experts.
Featuring insight and programs from Coach Cal Dietz, Dr. Mike Israetel, Dr. Stu McGill, Coach Dan John, Dr. Bryan Mann, Matt Vincent, and Coach Danny Camargo

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

  • How to get your chest to grow
  • Getting a faster first pull
  • Dealing with “butt wink”
  • Increasing your deadlift by not working on your deadlift
  • Programming for a tactical athlete or super total athlete
  • and more…

Metabolic Flexibility with Mike Nelson – The Barbell Life 233

Nutrition goes way beyond calories and macros.

A key to longterm success is determining how your body individually reacts to protein, fat, and carbs – and then training your body to better utilize these macros.

That’s what Mike Nelson talks to us about on today’s podcast – in addition to topics like genetics, caffeine, insulin, and meet prep.


Here's the best way to reach your diet goals in 2019...

Get nutrition coaching from the Mash Mafia.

* Fully Customized Nutrition Plans

* Expert Coaches to Guide You

* Real-World Solutions for Real-World Issues

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

  • The problem with intermittent fasting
  • How to transition to higher carbs
  • Why he advocates for caffeine pills
  • How to eat for soft tissue benefits
  • Seeing which macros you respond better to
  • and more…

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.
 

Here's the key to unlocking even more gains in 2019...

Become a member of the Mash Mafia.

* Fully Customized Programming

* Unlimited Technique Analysis

* The Best Coaching in the World

 

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 2019...

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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