Stress out? Do some push ups

I remember as a kid that my wrestling coach always insisted that we practice during final exam periods while most of the other teams were given time off to 'study'. Most of my fellow teammates were stress about missing the time to study but Hutch (my coach) was adamant that it would help us blow off steam and study better (side note: it is hard to blow off steam when you are working out in a room that is steaming!!)

A study from PLoS ONE shows that Hutch was right and exercise does help deal with stress.

...the women who engaged in brief vigorous physical activity -- at least 40 minutes over the three-day study period -- and were stressed had longer telomeres than their inactive, stressed-out counterparts. The authors conclude that 13 minutes or more of vigorous exercise daily appears to be the critical amount correlated with longer telomeres.

“Physical activity is so good for you and stress is bad for you, but the new study shows the stress-buffering effects of physical activity in those who are chronically stressed,” says study author Eli Puterman, PhD, a health psychologist at the University of California at San Francisco.

When life gets stressful often times your fat loss training will take a back seat to vegging on the couch at the end of a long day. Don't get sucked into the couch. Take the extra effort and get in your workouts. Your body will thank you.

Exercise May Buffer Effects of Stress [WebMD]

More Good News About Caffeine

A new study published in the Journal of the International Society of Nutrition found that:

a moderate dose of caffeine may be sufficient for enhancing strength performance in resistance-trained women.

The women is the study were given 6 mg/kg of caffeine. Which for a 150lbs women is about 400mg of caffeine or 2 cups of coffee. When the women took the caffeine prior to working out they boosted their 1 rep max bench press by just under 2lbs. Not ground breaking strength gains but every little bit helps right? This fits in perfectly with my nutrient stacking concept and one more (small) reason to include some caffeine in your fat loss training program when you energy levels may be a little low.

Caffeine enhances upper body strength in resistance-trained women [JISSN.org]

Do What You Do Better with Caffeine

I've written before about the benefits of moderate caffeine and coffee consumption. A new review of studies looking at the effect of caffeine intake on shift workers (14% of Americans) show that it will cut down on work related errors and increase productivity.

Depending on the study design, the workers received caffeine through coffee, energy drinks, food, or pills. In most studies, the workers completed neuropsychological tests to gauge their memory, attention, reasoning, and perception skills. Several studies compared the results of neuropsychological testing in participants given caffeine versus a placebo.

The study authors say that, compared to doing nothing at all, the caffeine helped shift workers improve their cognitive performance and reduced job-related errors. None of the studies reviewed assessed the effects of caffeine on work-related injuries.

Caffeine Reduces on-the-Job Mistakes [WebMD]

Drink this to Sabotage Your Weight Loss Plan

The 4th Pillar of Nutrition is to "Drink more water and cut out calorie-containing beverages (beer, soda, etc.)." One of the fastest ways that I see people sabotage their fat loss diet is by drinking to many calories. So you can image that I was horrified (but not shocked) to see that Cold Stone has a shake that is just over 2,000 calories. While that is utterly ridiculous, I don't understand why companies have to make such calorically dense products? Who in their right mind would volunteer to drink 2,000 calories in one setting? Food scientists are pretty amazing now-a-days, you're telling me they could make the drink taste pretty much the same if it contained 1,000 calories?

I'll stick to drinking water and tea.

A milkshake containing 2,010 calories - equivalent to eating 68 strips of bacon or 30 chocolate chip cookies — has topped a list of the 20 worst drinks in America compiled by Men's Health magazine.

The Cold Stone PB&C milkshake, made with peanut butter, chocolate ice cream and milk, contains 68 grams of saturated fat and 153 grams of sugar, according to nutritional details on the company's website.

"In terms of saturated fat, drinking this Cold Stone catastrophe is like slurping up 68 strips of bacon," the magazine said.

Here's a recap of the 6 Pillar of Nutrition for you

2,000-calorie shake tops list of worst drinks [MSN Health]

Rice Krispies Boost Immune Function?

Several months ago when buying some cereal for the kids I came across the a box of Rice Krispies promising to boost Peter and Grace's immune system. I thought it was funny and snapped a picture with my phone. Apparently Kellogg's got in trouble for this.

The Kellogg Company will change immunity claims for Rice Krispies after the Federal Trade Commission (FTC) ruled the claims misleading – but ruled out a financial penalty.

Instead the agency hit the $13bn food giant with an expanded settlement order that applies to all Kellogg’s products and associated health claims, along with a stern and somewhat unusual “dissenting statement” from FTC commissioner Julie Brill, and chairman Jon Leibowitz.

The letter accused Kellogg’s of irresponsibly conceiving and engaging in the multi-million dollar immunity campaign conceived last year at the very same time it was settling another misleading mental health claims conviction with the FTC.

But not enough trouble according to some people.

“What is utterly befuddling about this action is that Kellogg’s have hit the Daily Double with this – immunity and misleading claims aimed at children – and still the FTC won’t fine them just because they are Kellogg’s.”

“Here is a company that has breached a prior order [in relation to the mental health claim action] and still the FTC won’t take money from them. Even if that prior order didn’t exist the FTC has the power to disgorge a company of all of its ill-gotten gains. Kellogg’s has shown itself to be a repeat offender and it should have been punished accordingly.”

Dan Fabricant, PhD, the Natural Products Association’s vice president of scientific and global government affairs, agreed, "it was bizarre the FTC didn't hit Kellogg's with a fine".

 

I've written before about using caution when believing health claims on foods. What do you think?

Kellogg’s escapes FTC fine over false immunity claims [Food Navigator]

Foods that make you feel better fast

I'm convinced that food is one of the most powerful drugs out there. Aside from it making or breaking your fat loss goals what you eat can greatly effect your mood and wellbeing. the Real Age folks posted a list of their top 3 mood boosting foods (my favorite below) over at Yahoo Health Tips.

Tea: A spot of tea may give you just the mood and performance boost you crave, thanks to the caffeine. Plus, research links tea drinking to lower rates of depression. And studies show that the very act of preparing tea may soothe nerves. 

Supplement Dangers

With the recent expose from Consumer Reports regarding dangerous supplements, there has been a lot of buzz about what's good, what's bad, etc. Marion Nestle recently blogged about this and provided a good summary of what Consumer Reports advises people to do: 

Beware of these categories.  Supplements for weight loss, sexual enhancement, and bodybuilding have been problematic, the FDA said, because some contain steroids and prescription drugs.

   Don’t assume more is better. It’s possible to overdose even on beneficial vitamins and minerals. Avoid any product that claims to contain “megadoses.”

   Report problems. Let your doctor know if you experience any symptoms after you start taking a supplement…do it yourself at www.fda.gov/medwatch or by calling 800-332-1088.

   Research in the right places. Be skeptical about claims made for supplements in ads, on TV and by sales staff. If a claim sounds too good to be true, it probably is.

Here's an oldie (but a goodie) sample from my former Fat Loss Accelerator program talking about some of my recommended supplements:

Also check out my post on Whey Protein Isolate vs. Whey Protein Concentrate.

Fat Loss Diets Not Just for Fat Loss

A key factor to maintaining the fat you have lost is not to have 'dieting' vs. 'regular eating' mentality. If you are on a properly structured fat loss diet then you will be eating a lot of the same foods, in the same ways that you would if you weren't dieting. The main difference is just portion size. Martha Shulman at the NYT Health blog posted about this inadvertently while talking about how she likes cottage cheese.

Most days, I make a quick, no-nonsense lunch out of cottage cheese and vegetables — tomatoes and cucumbers in the summer, avocado and/or leftover cooked vegetables (roasted sweet potatoes are a favorite) when summer gives way to fall. Friends have accused me of eating “diet food,” but I take great pleasure in these lunches. Besides, I’m never on a diet.

This kind of mental shift is very liberating and essentially eliminate the yo-yo effect of dieting because you don't see yourself as on or off.  Check out my post on Stage 4 Surges for more on this topic (the Stage 4 Surge idea is more about tightening your dietary control rather than drastically changing your diet).

Best Way to Lose Weight

If you are in search of the best fat loss diet then here is a great summary of exactly what you need

It's the healthy eating plan that not only creates a caloric deficit but also feeds you the variety of healthy, delicious foods that keep you engaged and feeling satisfied!

Thanks to John McGran for the quote.

4 Ways to Quench the Summer thirst

Staying hydrated is very important (so important that it is one of the 6 Pillars of Nutrition - see below) but if you aren't drinking water then it is easy to mistakenly get some added calories quickly. Here are 4 good options (the first is my personal favorite - lemon not lime please)

• Plain old water. If you just don't like water, add a squeeze of lemon or lime juice, or a tablespoon of True Lemon powder.
• Beverages containing artificial sweeteners--but drink them in moderation and then only if they don't bother you, and if they contain no more than 10 calories per serving.
• If you're craving a refreshingly icy drink but don't want to ingest a sugar blast like my "Koffee Cooler," try putting your favorite low-calorie drink in the freezer. After you've taken it out of the freezer and scraped it with a fork to simulate an Italian ice dessert, pour it into a margarita glass to make it festive and throw in a sprig of mint.
• Sports drinks may be indicated if you're running marathons, out in the hot weather for long periods, or if you're sweating profusely. But many people may not need them, and may be just fine with plain old water instead. [Quench Your Thirst]
  

If you need a refresher here are the 6 Pillars...

The 6 Pillars of Nutrition - The 6 Pillars of Nutrition drive our day to day eating. If you want to lose weight, get healthy, ward off heart disease, or muscle up your body so you don’t feel embarrassed to take off your shirt at the beach then the 6 Pillars need to be your mantra.

i. Eat five to six times a day.
ii. Limit your consumption of sugars and processed foods.
iii. Eat fruits and vegetables throughout the day.
iv. Drink more water and cut out calorie-containing beverages (beer, soda, etc.).
v. Focus on consuming lean proteins throughout the day.
vi. Save starch containing foods until after a workout or for breakfast.

#1 diet tip (someone else agrees with me)

This is tip 1 from a list of 25. They are dead on (especially 1). Remember a food journal and a meal plan are two different things. Meal plans are proactive fat loss diet plans while food journals can turn into a reactive diary of your ill eating fast.

1. Create a food menu
Like most things in life, having a game plan is vital. And, weight loss is no different.

Always start your week by figuring out what meals you’ll have ahead of time, and then prepare a grocery list that will guide you in what to purchase.

When you stock only healthy foods in your home, it’ll be so much easier to stick to your program.

Here's the rest of the list - 25 tips to Get You In Shape

Salt, Weight Loss, and Health

I'm not convinced that salt is the devil. I love salt. Salt makes your food taste better. Unfortunately salt is under attack. The recent dietary guidelines have set salt recommendations so low that you can forget adding salt to your food. My argument is that if you are eating whole foods, fruit, vegetables, etc then adding a little extra salt to your diet isn't going to kill you (literally). I've never adding salt to a dish effect any of my clients fat loss. However, not everyone agrees. Here are 6 reasons why people think you need to cut out the salt

6 Reasons to Drop the Salt

1. Salt increases the number of fat cells in your body

2. It makes the fat cells you have fatter

3. Salt prevents your metabolism from burning fat as it should

4. It increases insulin resistance

5. It makes you hungrier and thirstier

6. Salt makes it more difficult for fat-burning oxygen to blast the fat in your fat stores

Read the rest on why the Nutrition Twins think salt stinks.

Maca might be useful...but tastes awful

I've never had anything contaminate the taste of a shake like this stuff

Mindful or Mindless Eating - Which do you do?

Mindful eating is a great concept.  You could be on the best fat loss diet in the world but if you are eating your meals it in the time it takes for a hulu commercial to pass only to find yourself still hungry? This is a perfect example (I know she's talking about ice cream but you get the point):

This is also very true of our eating. We eat meal after meal, snack after snack, barely aware of when and why we are eating, what we’re eating and how much we’re actually consuming. This is mindless eating and we are all guilty of it.

I remember one particular incident of mindless eating. My sister was going through a very difficult time and we were talking on the telephone. As we chatted, I took a pint of ice cream from the freezer, grabbed a spoon and dug in.  An hour later, when I hung up the phone, I realized I had eaten the entire pint of ice cream!

Read the rest of the post here http://diettogo.com/blog/eating-mindfully-weight-loss-you-can-do-it

Spice up Your Fat Loss Diet

Adding spices to your fat loss diet is essential for survival. Just because you are trying to lose weight doesn't mean that you need to suffer through bland tasteless foods. While there are countless premade spice combinations available at your local supermarket you can save a bunch of money while cutting out preservatives and additives by making your own. The Cheap Healthy Good blog has a great list of DIY spice combinations

Taco Seasoning
      
Ingredients
    * 1 tablespoon chili powder
    * 1/4 teaspoon garlic powder
    * 1/4 teaspoon onion powder
    * 1/4 teaspoon crushed red pepper flakes
    * 1/4 teaspoon dried oregano
    * 1/2 teaspoon paprika
    * 1 1/2 teaspoons ground cumin
    * 1 teaspoon sea salt
    * 1 teaspoon black pepper

Directions: In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.

Rapid Weight Loss Better than Slow Weight Loss

I have long believed that for many people rapid weight loss, when done correctly is better than slow fat loss because people like results and fast results keep you motivated. Right? Here's a blurb from a study that showed just that. It is always good when science proves your point :)

   "Surprisingly, and against current beliefs, this study shows rapid weight loss appears to be superior to gradual weight loss in achieving target weight," she said of the study conducted on subjects weighing around 100 kilos.

   Her results showed that 78 per cent of those on the rapid diet achieved the target of losing 15 per cent of their body weight within the determined period, while only 48 per cent of those on the gradual diet met the target.

   One of the reasons, she said, is psychological and has to do with motivation.

   On the rapid diet, "subjects lose 1.5 kg a week and that keeps them going. On the gradual diet, when you lose 0.5 kg now and then" motivation is harder to keep, she said.

   In fact, four of the participants following the gradual diet gave up before the end of the experiment, against only one in the rapid diet group.

Read the whole article here: http://www.calgaryherald.com/health/Rapid+weight+loss+better+than+slow+studies+show/3276737/story.html#ixzz0wiDXUXfw

If you have any sort of shoulder pain...

If you have any sort of shoulder pain this is a great article http://backtoformfitness.com/5-quick-tips-to-save-your-shoulders-in-the-gym/

Insulin Resistance The Real Health Epidemic

(My Original Blog Post: http://mikeroussell.com/insulin-resistance-the-real-health-epidemic/)
Insulin resistance, also known as pre diabetes, is an every growing problem in the American. In fact it is estimated in 2007 that 23.6 million people in the U.S. have diabetes with more people upgrading from insulin resistance everyday (that number has only gone up since).

What is amazing is that preventing diabetes and warding off insulin resistance is acutally pretty simple. A massive study called the Diabetes Prevention Program found that if you make some basic lifestyle changes then you can reduce your risk of developing diabetes by 70%! This is great because taking insulin sensitizing drugs only decreased risk of developing diabetes by less than half of that.
Over the past decade the rate of new diabetes cases has doubled and it is on track to do more than that in the next decade. What are some things that you can do to make sure that you aren’t of the unfortunate millions caught in the blood sugar tsunami?

Here are 7 ways to get you started.

1. Eat a Healthy Fat Burning Breakfast


2. Focus on Eating Nutrient Rich Power Foods


3. Avoid Dietary Displacement


4. Lose Visceral Fat (The bad stomach fat)


5. Eat an Anti-Inflammatory Diet


6. Make Small Changes to Your Diet and Maximize Nutrient Stacking


7. Don't Let Traveling Be an Excuse for Eating Bad

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