We're Moving!!!

Well my wife and I aren't moving (yet). But this blog is. The entire contents of this blog have been moved over to a new site --> http://blog.nakednutritionguide.com

If you have subscribed via RSS feed don't worry about changing your feed or re-subscribing as I've already taken care of that for you. Head over to the new blog's home and let me know what you think!

This will be the last post here at the blogger account so if you have linked to the blog on your blog or webpage please update the link to http://blog.nakednutritionguide.com

See you over there,
Mike

Video Friday - Bob Paris

I'm going to be traveling tomorrow for Memorial Day Weekend so I thought I'd post the video for Video Friday early.

Bob Paris is one of my favorite bodybuilders of all-time. He isn't a mass monster. Bob has the kind of physique that many men would aspire to - symmetrical, proportional, and not over the top. Today's video is a great as it is one of Bob's posing routines. If you have read Bob Paris' book Gorilla Suit then I highly recommend that you check it out. It is one of the few good books written on bodybuilding.

Tags: bob paris, bodybuilding, youtube, good books

Rooibos - Better Than Green Tea??

I've been getting a lot of emails lately about Rooibos tea. People are wondering what it is and if it is better than green tea (especially because a talk a bunch about Green Tea in Your Naked Nutrition Guide).

Rooibos (pronounced Roy-bus) isn't necessarily better than green tea but it is good. Rooibos comes from a South Africian legume. It is naturally caffeine free and brews up a dark rich red cup of tea. Rooibos is also loaded with antioxidants. Many of the health claims surrounding Rooibos tea and Rooibos extract are from animal and cell culture studies and thus should be taken as suggestive and not definitive.

While reading up on the research regarding Rooibos, I found a study that showed that Rooibos tea inhibited the activation of the COX-2 enzyme in human cells. The COX-2 enzyme is a major gateway for inflammation. Aspirin, Advil, and DHA (one of the fatty acids in fish oil) all also exhibit anti-inflammatory actions through inhibiting COX-2. This research is interesting as it suggests that Rooibos has anti-inflammatory properties.

So should you throw out your green tea for Rooibos?? Nope. Drink them both. Because Rooibos tea is naturally decaffeinated and Green Tea is naturally caffeinated they both can find a place in your day. Green Tea in the morning and Rooibos at night. Plus they both contain different types of antioxidants so drinking them both will give you a nice blend of antioxidant in your diet.

On a completely different note - NSCA Strength Coach of the Year Robert Dos Remedios has just launched a blog and website - www.CoachDos.com

Tags: rooibos tea, green tea, anti-inflammatory, health, nutrition

Black Cohosh - uber Supplement For Women or Not?

One of the most popular supplements for females is Black Cohosh. Black Cohosh is a member of the buttercup family and was originally used by Native Americans. Black Cohosh is now commonly sold as a dietary supplement with the claim of increase estrogen production/action. As a result Black Cohosh is popular among women under undergoing menopause.

However, a recent study from the Annals of Internal Medicine showed quite the opposite result. 351 women ages 45-55 who had reported getting hot flashes at least twice a day were given 1 of 5 treatments. The treatments ranged from 160mg of Black Cohosh to multi-herbal mixtures containing 200mg of Black Cohosh to Estrogen replacement therapy, to nothing (placebo).

After 1 year none of the herbal treatment groups had any reduction in symptoms while the estrogen replacement therapy group did.

Tags: supplements, black cohosh, estrogen, menopause

Workout Music - myTunes Part II

My last entry prompted a lot of messages into my inbox wondering what else is on my training muscle playlist. Here are some more songs that will boost your workout intensity.


Blood Pressure - LOX
Where the Hood At (Remix) - DMX
There It Go (The Whistle Song) - Juelz Santana
Last Ones Left - Tupac
Bump Heads - Eminem feat G Unit
So Much Pain - Tupac (this is hard to find)
Is That Yo Chick - Memphis Bleek, Jay-Z, Twista
Trill Recognize Trill - Bun B
Touch It (Remix) - Busta Rhymes & DMX
Rite Where You Stand - Gangstarr & Jadakiss
Wu-Gambinos - Wu-Tang Clan
Certified Gangsta - Jim Jones
It's Mine - Mobb Deep feat Nas
Triumph - Wu-Tang Clan
I'ma Hustla - Cassidy
Blaze of Glory - Bon Jovi

...now that's good music.

Tags: workout music, ipod

Workout Music - myTunes

I've mentioned it previously on this blog that I currently workout at one of the gyms on the Penn State campus. It has A LOT more equipment and space that when I worked out in our basement in Vermont but I would give anything to be back in the basement with a wobbly squat rack, 450lbs of weight, 1 olympic bar, and two plate loading dumbbells. It was low budget but the atmosphere was amazing. Fast forward to now. The gym is full of fancy machines, guys in polo shirts talking on their cell phones between sets, other guys talking to girls during sets of dumbbell curls (I'm not making that up!), and the music...don't get me started.



Fortunately, I have Maximus. Maximus is my red 8GB iPod Nano. I currently have 86 songs on my Training Music playlist with more songs being added everyday. Here are some of my current favorites:

Ebonics - Big L
Sunday Bloody Sunday - U2
Hoody Hoo - TRU
The Ruler's Back - Jay-Z
Diamonds Is Forever - Jay-Z
Tell Me Where to Go - E-40
Break Ya Neck - Busta Rhymes
Wanted Dead or Alive - Bon Jovi
Deliverance - Bubba Sparxxx
Built this City - Diplomats
Quiet Money Anthem - AZ
Black Repulbican - Jay-Z & Nas
Blackout - DMX
Keep It Thoro - Prodigy (from Mobb Deep)
Why We Thugs - Ice Cube
Let's Go - Trick Daddy
Paradise City - Guns and Roses


Have a great weekend! Remember to take time to plan your meals this weekend. It will greatly improve your chances of success.

Tags: ipod nano, workout music, weight training

Plan Your Nutrition Ahead

A key component to nutritional success throughout the week is making your nutrition a no brainer. When I was in Washington DC at the Experimental Biology conference I came across a poster presentation by the graduate students of Brian Wansink (the author of Mindless Eating)

They were reporting the results of a study that showed how people think they make ~15 food decisions a day but in reality they make >200. Whether or not these numbers are accurate is debatable but you get the point. We make a lot of decisions about food whether we like it or not.

This is why planning your meals ahead of time is so important. It takes all the thinking out of nutrition for the week. In the morning you get up, pull your pre-prepared meals out of the refrigerator or freezer, put them in your mini cooler and you're off. No cooking, portioning, or thinking.

Take the time on Sunday to cook and prepare your meals. You will find that your nutrition is much more consistent and you'll stay on track during the week as a result. Here's a picture of what I grilled up this past Sunday.




If you want more information about nutrition planning and strategies for success check out my new manual Your Naked Nutrition Guide.