Archive for the ‘Nutrition’ Category

Smashby’s Meal Prep: 5/15/16

Posted: May 16, 2016 in Nutrition, Uncategorized
Tags: , , , ,
0

DISCLAIMER:
The thoughts featured in the post and video are mine and mine alone!

For the past few months, I’ve been trying to make myself cook new things to keep Meal Prep interesting. This is the first week, however, that I actually video-taped an experimental dish for the blog. The first victim:  A Breakfast Quiche!

The ingredients for this are simple- Pie Crust (gluten free this week!), eggs, elk and pork bratwurst, spinach, some sweet peppers, and a little bit of salt and pepper

I’m aware that eggs are a solid protein source, but by now, most of you know that I usually eat a lot of protein with my meals. To make this particular dish lower protein and/or higher carb, a few very simple changes could be made. First, instead of whole eggs, use egg whites only! Also, when cooking eggs, don’t be afraid to add a little water while whisking. It can add quite a bit of “fluff” to the eggs you do have! Also, there is no need to add any additional bratwurst, like I did. I just got suckered into buying them while walking around in Costco (free samples)! Finally, quiche are awesome to make because you can basically add any number of items. For this one in particular, I could see adding in onions or mushrooms for a higher veggie/carb count!

I’m not quite sure what the next experimental dish is going to be, but I am open to suggestions! Hopefully this post was helpful, and I’ll chat with you guys next time.

AND – Congrats to CrossFit Omnia for qualifying for the 2016 CrossFit Games by finishing in Third Place for the South Region! We’re so proud of you guys!

Smashby’s Meal Prep: 5/8/16

Posted: May 8, 2016 in Nutrition
Tags: , , , , , , , , , , , , , , , ,
0

DISCLAIMER:
The thoughts featured in the post and video are mine and mine alone!

Usually I post meal prep videos to try and give viewers ideas of healthy and delicious food options that are fairly easy to make. The goal of today’s video, however, is to show you guys the entire process of how long it takes me to make 8 steak salads! The recipe is fairly similar to what I’ve posted in the past, but for the serving portion, I leave the camera running through it all.

The prep phase today ran around 30-40 minutes. Seasoning and grilling the steak took me 10-15 minutes, the hard-boiling and peeling for the eggs took 15-20, and washing and cutting fruit probably took 15 minutes. Some of those tasks were happening at the same time, so I’m just sharing total time figures in case any of you decide to do something similar for yourselves!

As always, feel free to substitute any portion of the meal for food options that are more in-line with your fitness/health/nutritional goals. I just wanted to show that once things are ready to go, it takes less than 4 minutes to combine ingredients and make enough meals to last over half of the week!

To the viewer who challenged me to cook something without peppers…. Boom! 🙂

Next “Smashby’s Meal Prep” video will feature a meal I’ve never made myself. Get ready for some kitchen shenanigans! I hope you guys like this video. Have a great week, friends.

Smashby’s Meal Prep: 4/24/16

Posted: April 24, 2016 in Nutrition
0

DISCLAIMER:
The thoughts featured in the post and video are mine and mine alone!

Happy Sunday, everyone! It’s been a long time since I’ve been able to make a cooking video, and I thought this was the perfect time. One of my favorite meals to make used to be my Breakfast Scramble, and I haven’t made a good one in at least few months.

Today’s scramble featured a lot of the usual suspects, in terms of ingredients:

Red and green peppers, one jalapeno, half of an onion, mushrooms, a pound and a half of chorizo, and eggs

To provide some background, the standard rules that I try to follow when purchasing and preparing food are:

1-  Cook food that I enjoy

2- Aim to use as little processed foods as possible

3- Choose food that compliments my lifestyle and activity level

That said, feel free to adapt my recipes to match your own health and fitness goals. (For today’s meal, for example, the easiest option to make the meals a bit leaner would be to use different protein sources. Ground turkey, turkey sausage, and egg whites are all good options, and could simply be substituted into the same instructions to make just as delicious of a dish.)

What do you guys think? Does this scramble look good? Does it seem as easy and fast to make as it felt?

These videos and posts are here to try and help you, give you more ideas for healthier meal options, and inspire you to try new meals every once and a while!

Happy cooking, friends.

Smashby’s Meal Prep: 2/22/16

Posted: February 23, 2016 in CrossFit, Nutrition
0

The response was overwhelmingly positive to my last Meal Prep video and post, so here’s another one! As I mention in the opening comments, most weeks, I prep fairly similar meals with slight variations to each. That’s mostly because I’ve been doing it for so long, I know what is easy to make, and what I like to eat.

That said, in 2016 I’ll slowly be taking more cooking risks, and trying to make more fun things. So stay tuned!

Also, in this video, I spend about 3 minutes just cutting vegetables. That sounds really boring, but I kept the entire segment because I had several people message me and ask if the veggie slicer/dicer that I have is really worth the money, or just a gimmick. For me, it’s a legitimate time-saver, so I just wanted to show the entire process so you could make the call for yourselves.

Enjoy the steak salads, the Capello’s (paleo/gluten free/grain free) gnocchi with brats, and pork shoulder crock pot meals. This week was 12 meals + some snacks, for all around $5 per meal. As always, please keep the comments and feedback coming.

Happy Tuesday!

Smashby’s Meal Prep: 2/18/16

Posted: February 21, 2016 in CrossFit, Nutrition
1

I used to post Meal Prep videos on my blog more often because people said it gave them ideas for what to cook for themselves. I decided to record another video last week, and I’m sharing it with you guys now to see if it’s still helpful for some of you.

If you find this helpful, let me know, and I can do stuff like this more frequently! Also, I’m open to the idea of trying out a new recipe every couple of weeks (ideally healthier meal options), just to see how they turn out, and to get more adventurous in the kitchen.

The meals I made in the video below came out to $4.65 or something each, at a grand total of under $50 for 10 full meals. That’s great, since I can rarely eat a meal at a restaurant for less than $10-$12 per meal. Trying to make delicious food, that is also healthy and cheap, is my main goal!

Let me know what you guys think of this, please!

Pursuit of Paleo: Meal Prep Monday

Posted: April 8, 2014 in CrossFit, Nutrition
1

Made this video mostly for my little brother, as we’re working together to be better about meal planning in advance.

Here’s what I was able to cook up with a $128 tab at “Whole Paycheck”.

What do you think of this video, guys?

Ask Smashby 9/18/13

Posted: September 18, 2013 in CrossFit, Nutrition, Training
Tags: , , , , , ,
0

Today’s question comes from Mr. Pete, an incredible athlete from CrossFit Lakewood in Lakewood, Colorado.

The question is:
“Hi Tom-

We are on a deload week here at CFL. I understand the importance of deload for strength building, but I struggle with how much to eat during this deload cycle. Should I cut back the volume of my food along with cutting back the volume of my lifting?”

What do you think about my answer, guys and gals?

The Pursuit of Paleo: 1/22/13

Posted: January 22, 2013 in CrossFit, Media, Nutrition
Tags: , , , , , , , , ,
0

This. Kid. Is. AMAZING.

At 11 years old, Birke Baehr knows more about nutrition, the source of much the food we’re fed each day, and the message the media tries to deliver to us, than most adults I know. Animal and Produce Farms often times follow “less than desirable” practices with their food and livestoc, and Birke shares just a few of them with us, too.

I’m not sitting here suggesting that we boycott “The Man”, and only shop through local co-ops and higher-priced supermarkets. That is an unrealistic overnight change to make for most of us. What I am suggesting, however, is that we take the time to learn a little bit more about the food we buy and eat, and realize that spending another $1 per pound on chicken that was treated in a much more humane and natural way could end up paying itself back to us (in nutritional value your own health), far more than that one dollar we could have saved!

Please watch (and SHARE) this video so more people can hear his powerful message.

“And that, my friends, is how we can make a difference… one kid at a time!”

Thought of the Day: 1/6/13

Posted: January 6, 2013 in CrossFit, Media, Nutrition, Training
Tags: , , , , , , , , , ,
2

This past summer I had the amazing opportunity to go to California to watch the 2012 CrossFit Games. I knew some of the athletes, had friends from all over the country going to watch, and made some really great new friends, too. It was kind of a win-win-win-win-win scenario!

One of the people I met there, and now consider a friend of mine, was a woman named Leah Van Hoose. Leah is the owner, and a trainer, at CrossFit Nation in Easton, Maryland.

Now, most of the stories from the Games aren’t appropriate for my blog… mostly because our group had free beer and promised not to post stories from that weekend on the internet! 🙂 I’m just kidding, but what I CAN say, is that Leah is amazing! (She is the young lady to the right of me in this picture below.)

CrossFit, Smashby Training, CrossFit Games, Thought of the Day, CFGamesCrew

Part of the awesome crew I got to hang out with at the CrossFit Games!

Today, she posted a link to an article she wrote a while ago on Facebook, and I read it for the first time… it is amazing.

The post is called “Confidence Learned Confidence Earned” and was featured on WODTalk.com. I’m just going to direct you guys to the link to read it there yourselves, but let me summarize it the best way I can:

One day she started to lose her hair. Over time, her two boys would also lose their hair. There has been no medical or chemical explanation as to why this happened, but the post discusses her challenge(s) and her journey into accepting the change in appearance, and how she realized that (even though she DOES look great) looks aren’t everything in life!

I have to share my two favorite quotes from the piece, though… as they’re incredible.

1- “What happened was with acceptance for me, everyone else accepted it to. People see what you project. If I wasn’t comfortable with my head why should they be? We feed off each other’s emotions. I had to be confident. I was still Leah. I just looked a little different”

2- “The hardest time not wearing my bandana was in the grocery store that first time. I felt like everyone was staring at me, and they probably were. How often do you see a tall, fit, bald woman in shorty shorts and tall socks in the grocery store? I embraced it after I got over the initial fear. Yes people were staring and it was OK, I just smiled, they smiled back and I continued on my way. The lady at the checkout told me that she had been waiting for me to ditch the bandana and I was much more beautiful without it. Exactly what I needed to hear!”

Please click here and go read her post, and then come back here so you can comment and we can chat about it. I am so thankful to know such awesome people!!

Smashby’s PaleOMG Xmas Adventure: 3

Posted: December 29, 2012 in CrossFit, Media, Nutrition
Tags: , , , , , , ,
0

In the final meal of my PaleOMG cookfest a few days ago, we decided to make Cilantro Chicken Nuggets!

I will not lie when I say that as we were making the nuggets, our thought was… this doesn’t look very appealing. But as the balls of ground chicken meat started cooking, they began to look more and more like chicken nuggets! Then, when it was time to try them, these PaleOMG creations did not disappoint!

Aside from my one piece of feedback, (that I would have used a bit less cilantro) these were probably the biggest hit of the day. If you try them, let me know what you think, please.

Basic ingredient list below, as usual.

Cilantro Chicken Nuggets
Ingredients

For the nuggets
1lb ground chicken or ground turkey
1 egg, whisked
1 bundle of cilantro, chopped (the more, the better!)
3 scallions, chopped
2 teaspoons sesame oil
½ cup Coconut Flour
¼ teaspoon ginger
salt and pepper, to taste
1-2 tablespoons Gold Label Virgin Coconut Oil

For the dipping sauce
¼ cup Coconut Aminos
⅛ cup white wine vinegar
1 tablespoon ground stone mustard (from the bottle/container-not powder)
1 teaspoon Raw Honey

Older Entries
Newer Entries