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• For breakfast, add vegetables to your omelette such as spinach, red peppers, onions, mushrooms, tomatoes, etc.
• If having a breakfast burrito, consider adding salsa.
• If having a smoothie consider adding things like carrots, beets, kale, spinach, celery, etc. My favorite juice is 50/50 100% orange juice and 100% carrot juice, yum! (note; any smoothie with vegetables needs to have a good balance of fruits as well or else it will taste kind of yucky).
• Use vegetables as part of your daily snacking for example: carrots and hummus, celery and peanut butter/cream cheese, bell peppers and cottage cheese, tomatoes and Greek yogurt or just a vegetable mix (baby carrots, cherry tomatoes and cucumbers)
• When making sauces such as tomato sauce add more vegetables to it, for example: saute onion, garlic, zucchini, squash and eggplant and then add the typical tomato sauce you use. That makes for a richer, tastier sauce
• Use vegetable rich soups such as minestrone and salads as an appetizer. 
• Try to create a meal based on vegetables. Consider even going meatless for one day. Examples to try: vegetable stir fry, vegetable lasagna, big salad.
                 
  
• Have a side of salad each meal. Make sure you have variety so you do not get bored.
• What ever vegetable you like, take 2-3 servings of it instead of 1. Example: if you like broccoli, have 2 cups of it, not just one.
• If you like grilling, make sure you always grill some vegetables, whether they are in kabob form or not. See some ideas on previous blog or on Eating Well .
• Always have cut up vegetables visible so that you will always be reminded they are there and they can be a good grab and go option.
• Use shredded or pureed vegetables for things like muffins, cakes, meatloaf, meat balls, breads, casseroles, etc. Example of vegetables you can use: sweet potato, zucchini, carrots. Here is a zucchini, carrot apple muffin recipe.
• When having pizza, make sure you sprinkle more vegetables such as spinach, onion, mushrooms, etc.
• When you go to a party or dinner be the one that brings the vegetables. Typically thats the one thing lacking from a party.
• If you are tired and dont feel like cooking, microwave frozen veggies. They are quick and easy. In fact, its the best "fast food" around.
• If you enjoy using the slow cooker, almost everything done in it can have added vegetables. Example: add carrots, peppers and squash to your chili. 
• Stuff vegetables. Example: make stuffed peppers with meat and rice, stuff tomatoes with cauliflower mash and pesto, Stuff mushrooms with garlic, etc. 
• Add diced vegetables to your tacos.

What now? Wait 3 minutes or off to the bench for an alternate set of bench presses or pulls ?

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• The traditional set workout (TS) consisted of four sets of squats at 80% of 1RM on a force plate with 3-minutes rest between sets. 
• The alternating set workout (AS) also consisted of four sets of squats at 80% of 1RM but with bench press, and bench pull exercises performed between squat sets 1, 2 & 3 with between-exercise rest of 50 seconds, resulting in approximately 3-minutes rest between squat sets. 

Figure 1: Maximal # of reps on last set and average power in the classic vs. alternating condition (Ciccone. 2014)

1. Individuals who aim to optimize squat AP should refrain from performing more than three AS sets per exercise.
2. Those who aim to maximize squat repetitions to failure should refrain from performing upper body multi-joint exercises during squat rest intervals.

Bottom line: The number of trainees I know whose interest in (1) average power and (2) maximal repetitions to failure exceeds their drive to improve their physiques is... well, lets say its not exactly high. In view of the fact that the study at hand does not provide any relevant information about a potential decrement in muscle gains due to alternate training and considering the fact that I dont need a study to tell you that the shorter rest times in-between sets and the incorporation of bench press and bench pull is going to help you shed that belly of yours, the majority of trainees, I know will still be better off training according to AS, i.e. with alternate exercises in-between the sets and 50s instead of 3 minutes rest between sets.

Figure 2: Changes in right leg 1RM during the experimental 6-month strength-training period in both groups and the relative changes after the short rest (SR) and long rest (LR) training periods (Ahtianen. 2005).

Ah, I almost forget, four of the subjects actually increased the number of reps they performed in the alternate condition - and the standard deviation for the average power is larger than the difference between the two conditions. If you still insist that 3-min of rest are necessary you may be interested to hear that shorter rest periods are (a) consistently associated with increased GH release (de Salles. 2009) and (b) previous studies comparing short (2 min) vs. long (5 min) rest times have shown increased size gains (Figure 2) even in a non-alternating scenario (Ahtianen. 2005) - the conclusion that longer rest times lead to higher gains, cause you can lift more weight / do more reps is thus obviously unwarranted.

• Ahtianen, Juha P., et al. "Short vs. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men." The Journal of Strength & Conditioning Research 19.3 (2005): 572-582.
• Ciccone AB, et al. "Effects of Traditional Versus Alternating Whole-body Strength Training on Squat Performance." J Strength Cond Res. (2014) Jun 17. Ahead of print.
• de Salles, Belmiro Freitas, et al. "Rest interval between sets in strength training." Sports Medicine 39.9 (2009): 765-777.