Another Vegetarian Protein Packed Salad

(My Original Blog Post: http://mikeroussell.com/another-vegetarian-protein-packed-salad/)
I eat a lot of salads (and hopefully you do to). One problem with eating lots of salads is that it is easy to get bored with what you are eating:

spinach, grilled chicken, olive oil....ugh

That is why I'll go weeks at a time on a spinach boycott. This forces me to great creative with tastes and flavors. One of my favorites is a Mediterranean Salad (Naked Nutrition Insiders can get the recipe here) which is made up cucumbers, pine nuts, tomatoes, and other goodies (but not spinach or lettuce). I came across a great vegetarian protein packed salad recipe that you're sure to love if you are getting tired of the same old chicken and spinach dance. To make this recipes a little simpler you can skimp on stuff like mint and chives but know that the flavor will suffer a little.

• 3 cups cooked large limas or Christmas limas


• 1 pound ripe tomatoes, cut in 1-inch dice or wedges (it looks nice if they’re cut about the same size as the beans)


• 1 green pepper, cut in 1-inch slices


• 1 small cucumber (preferably a Persian cucumber), sliced (peeled if waxed)


• 2 tablespoons chopped chives


• 2 tablespoons chopped fresh dill or mint


• 2 ounces feta cheese, diced or crumbled


• Salt and freshly ground pepper


• 2 tablespoons red wine vinegar or sherry vinegar


• 4 tablespoons extra virgin olive oil


• 2 cups arugula

I'm not  a huge lima bean fan so replacing them with canned low sodium Cannellini beans is a great option. This salad also uses arugula with is one of my favorite leafy greens. It has a distinctive taste that is great with just a little lemon juice and extra virgin olive oil.

The above recipe can make 4 servings which are about 350 calories a piece containing 12 grams of fiber and 15 grams of protein.

For more vegetarian protein options check out the vegetarian protein page.

Greek Salad With Giant Beans and Arugula [NYT Fitness & Nutrition)

Vegetarians don't make this big mista...

Vegetarians don't make this big mistake http://su.pr/2EmKWT

Vegetarian Protein Rules: Don't Make This Mistake

(My Original Blog Post: http://mikeroussell.com/vegetarian-protein-rules-dont-make-this-mistake/)
Vegetarian protein sources and getting enough protein is a common concern with people following a vegetarian diet. But getting enough protein isn't always the issue - eating too many carbs is! Here is another excerpt from my Naked Nutrition for Fat Loss seminar. Watch and make sure you don't make the big mistake I talk about regarding your body's biochemistry.

**Special Deal - Get This Entire Presentation for Free**

This presentation is getting released as a 2 DVD set on September 15th. You can get the entire Naked Nutrition for Fat Loss set for free (just $4.95 pay S&H) when you become a Naked Nutrition Insider today. Learn More Here (Offer Ends 7/23/10)

**Special Deal - Get This Entire Presentation for Free**

This presentation is getting released as a 2 DVD set on September 15th. You can get the entire Naked Nutrition for Fat Loss set for free (just $4.95 pay S&H) when you become a Naked Nutrition Insider today. Learn More Here (Offer Ends 7/23/10)

Inactivity & Obesity - Chicken or Egg?

(My Original Blog Post: http://mikeroussell.com/inactivity-obesity-chicken-or-egg/)

In health and fitness there are so many polarizing opinions:

• Are All Calories Equal?


• Need to Lose Weight - Diet or Exercise?


• Do Types of Carbs Matter?

I could go on and on....

Yesterday I read an interesting article on childhood obesity. As you know it is a problem. Kids are getting fatter (let's not forget that their parents are as well) and fatter at younger and younger ages. This next part may or may not be surprising to you...exercise doesn't help.Numerous studies have shown that exercise interventions don't impact weight loss. It is just too easy to out eat the calories you burn from exercise. As a nutritionist, this warms my heart - diet is king (or queen). These were some of the conclusion in a paper published from the EarlyBird Diabetes study.

It is well known that less active children are fatter, but that does not mean -- as most people assume it does -- that inactivity leads to fatness. It could equally well be the other way round: that obesity leads to inactivity.

The interesting part is that the researchers from the EarlyBird study also found that while being inactive didn't impact weight loss, being fat lead to more activity. This is a circular argument if I ever saw one.

Here is the conclusion from the paper :

Physical inactivity appears to be the result of fatness rather than its cause. This reverse causality may explain why attempts to tackle childhood obesity by promoting PA [physical activity] have been largely unsuccessful.

What do you think? Is being inactive a side effect of being fat?

Inactivity 'No Contributor' to Childhood Obesity Epidemic, New Report Suggests [Science Daily]

Fatness leads to inactivity, but inactivity does not lead to fatness [Archives of Disease in Childhood]

Processed Organic Foods and Organic Masking

(My Original Blog Post: http://mikeroussell.com/processed-organic-foods-and-organic-masking/)
Here is a clip from my upcoming Naked Nutrition for Fat Loss DVD set. In the video I talk about the importance of moving your diet from bar codes to bags, that is eating less foods that come with bar codes and more food that you need to put into bags while shipping. Moving from bar codes to bags will automatically improve the quality of your diet. When your diet quality goes up, your heath and weight loss will also increase.

In this video I also talk about organic masking. With the popularity of organic foods increasing daily more and more companies are coming out with organic junk food. You'll find cookies with organic labels on them. Here's the truth - organic sugar is just as bad for you as regular sugar - don't be fooled. Companies are trying to mask the detrimental effects of junk food by sticking organic labels on then. The worst part is that it will cost your 2x as much!

**Special Deal - Get This Entire Presentation for Free**

This presentation is getting released as a 2 DVD set on September 15th. You can get the entire Naked Nutrition for Fat Loss set for free (just $4.95 pay S&H) when you become a Naked Nutrition Insider today. Learn More Here (Offer Ends 7/23/10)

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(My Original Blog Post: http://mikeroussell.com/scribefire8qdivompzkscribefire/)
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Strength Training Without Weights - Work Capacity

(My Original Blog Post: http://mikeroussell.com/strength-training-without-weights/)
In this video 2006  NSCA Strength Coach of the Year, Robert Dos Remedios talks about work capacity and how it is a key component to your strength training and fat loss workouts with or without weights. When training with just your body weight it is extra important to increase the stress on your body by decreasing rest times and pushing your work capacity to the limit.  Here is a simple strength training workout without weights that Coach Dos described in the video is as follows:

• Clap Push Up x 10


• Burpee x 10


• Squat Jumps x 10


• Plank to Push Up x 10

Repeat 3 times with as little rest as possible.

See how long it takes for you to complete all 3 rounds. Repeat this circuit at least weekly trying to improve your time each time through.

For More Workouts Like This Check out CoachDos.com Premium

Fat Burning Breakfast in Less Than 5 Minutes

(My Original Blog Post: http://mikeroussell.com/fat-burning-breakfast-in-less-than-5-minutes/)


Do you eat breakfast everyday? I hope so. Surprisingly the actual research on eating breakfast isn't that robust and some nutrition experts don't think that breakfast is that important. I really believe that a good healthy breakfast sets the stage for your day. It sends the message that you're going to do what it takes that day to eat right and do what you need to do in order to reach your fitness goals. Here what I had this morning (a slight variation on one of my long standing breakfast staples). This shakes comes in at just over 400 calories and can be consumed while driving to work or chasing around 2 year old twins trying to get them to put their diapers back on.

• 1.5 Cups Blueberries


• 1.5 Scoops Vanilla Protein Powder


• 1 TBSP Flaxseed Oil


• A Handful of Ice Cubes

Put it all in a blender, add 1-2 cups of water (less if you like a thicker shake), and blend until the ice is all crushed up.

Good Sale for you. Save 17% on BCAAs http://su.pr/1S2Rlb

7 Day Kettlebell Fat Loss Routine

(My Original Blog Post: http://mikeroussell.com/7-day-kettlebell-fat-loss-routine/)
You have to admit it...kettlebells are very hot right now, especially for fat loss and metabolic training. Ever since I ditched my gym membership, I have found them to be an indispensable tool along with my TRX.

Here's a full kettlebell workout that you can use courtesy of kettlebell lover Chris Lopez. (Note: Chris uses the blast straps in some of the movements, you can use a TRX here as well).

Monday

1a) KB Clean & Press (3 x 5-8)

1b) Blast Strap Reverse Fly (2 x 15)

2a) Renegade Row x 20

2b) KB Windmill x 8/side

2c) Ab Wheel Roll Out x 20

3) 2-Arm KB Swings x 100

Tuesday

1) Turkish Get-Ups (3 x 5/side)

2a) Close Grip Chin-ups (3 x AMRAP)

2b) Pistols (3 x AMRAP)

2c) Blast Strap Push-Ups

3) KB Snatches (AMRAP in 7 minutes)

Wednesday AND Saturday (optional)

1) Early AM Hill Sprints

2) Stretching, planks & bridges

Thursday

1a) KB Military Press (3-4 x 5)
1b) KB Row (3 x AMRAP)

2a) Blast Strap Dips
2b) Blast Strap Tricep Ext
2c) Blast Strap Ab Fall-Outs

3) 2-Arm KB Swings x 100

Friday

1) 1-arm KB Snatches (AMRAP)

2) Turkish Get-Ups

2) Chin-up Variation

SUNDAY - OFF

Kettlebell Q’n'A: My Current Program & The RKC [Kettlebell Workouts.com]

Today is also the release of the TRX Kettlebell DVD (which I'm personally excited about). Check out the video
below. The guy doing the advanced movements is really working on the overhead single leg lunges!

Your Mind is Continuing to Sabotage Your Weight Loss Efforts

(My Original Blog Post: http://mikeroussell.com/your-mind-is-continuing-to-sabotage-your-weight-loss-efforts/)
Just a week or so ago I wrote about how there are lot of different factors that influence how much you eat during the course of a meal. In this post, I shared with you research on eating with other people and how who you eat with and the number of people that you eat with has been shown to influence how many calories you'll consume at a meal (bad news for men with more than one wife who like to eat as a family - read the post and you'll see what I mean).



Research along these same lines was just presented at Annual Meeting of the Society for the Study of Ingestive Behavior by Dr. Jeff Brunstrom of the University of Bristol UK and colleagues. In the study by Dr. Brunstrom, they showed study participants either a small amount of fruit or a larger amount of fruit and told the participates that is what they would be getting in their smoothie (in actuality they were both give the same amount).

They study participants they rated how satisfied they thought they would be after the smoothie and then again rated their satiety 3 hours after drinking the smoothie. The people who were shown the smaller amounts of fruit were significantly less satisfied despite acutally consuming the same amount of food.

If you are a regular reader of my blog this should come as no surprise to you, but just more evidence to support the fact that if you want to be more satisfied while eating less calories you need to bulk up your diet with more fruits and vegetables. Fruits and vegetables give you the visual appeal of eating a lot of food without the high calorie backlash.

Could Our Minds Be Tricked Into Satisfying Our Stomachs? [Science Daily]

Beef Makes Things Taste Better?

(My Original Blog Post: http://mikeroussell.com/beef-makes-things-taste-better/)
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Please ignore that random string of numbers above. I'm just trying to prove to the site Technorati that I do indeed own my own site :)

I've recently been doing some beef research (well my PhD has to do with lean beef and CVD so technically I've been doing beef research for 4 years now) for an upcoming magazine article and have come across some really interesting info regarding beef and Umani (the new official 5th taste).

Check this out:

When you combine umami-rich foods, it's not like one plus one equals two in terms of flavor,” Zino says. Instead, a 50-50 mixture of two umami compounds can produce eight times as much flavor as either one of the compounds alone. So, the whole is greater than the sum of its parts.

This synergy is part of umami's crave-creating power, and it explains why certain flavors pair so well with beef.

Aged cheeses, bacon, barbecue sauce, mushrooms, red wine, sour cream, soy sauce, tomatoes and Worcestershire sauce are among the top flavors to pair with beef, and they are all rich in umami.

How can you not love synergy? here's the link to the original article.

If you haven't already make sure to check out my new Naked Nutrition Insider program. Here's a video that explains it all.

how to get the most out of green tea ...

how to get the most out of green tea http://su.pr/1Se4ws

just went up. See you in the forum ht...

just went up. See you in the forum http://su.pr/2UXSwI

Naked Nutrition Insider is LIVE

(My Original Blog Post: http://mikeroussell.com/naked-nutrition-insider-is-live/)
Hi. It has been months in preparation but the new Naked Nutrition Insider Program is now LIVE.

You can learn about everything in this video.

Check it out. Let me know what you thinks. I'm really excited for this and to work with you.

If you are a fit for the program and join by Friday then I'm throwing in a couple extra special things for you.

1) Fat Loss Experts Audio Series

2) Truth About Carbs Audio

3) Free instant upgrade from GOLD to GOLD+ Status (Saves you 33% every month)

See you in the forums,

Mike

Deadly Guacamole!! http://ow.ly/2aUrN

Deadly Guacamole!! http://ow.ly/2aUrN

30 Foods that you should be eating ht...

30 Foods that you should be eating http://su.pr/1Rw38D (what did I miss?)

Support Cancer Research http://su.pr/...

Support Cancer Research http://su.pr/18wf34

Green Tea gets a lot of hype and many...

Green Tea gets a lot of hype and many people forget this is just as good of an alternative http://su.pr/1HCNqE

thinks my cottage cheese snack is making me stuffed up...not happy about that.