Lentil "Meatballs" With Light Pesto

Talking about “meatless meatballs” is an oxymoron. One that is hard to justify.
As my niece told me: “How can you have meatballs if there’s no meat inside?”
To a certain degree I had to yield to her reasoning. If there’s no meat you should call them “[something]balls” not meatballs.
Two incongruous words paired together, what a headache to explain to kids. With these lentil ‘meatballs’ however the resemblance and taste to meat is so close that there’s no better way to describe them besides ‘meatballs’.
That’s why the oxymoron is justified. Just this one time.

Always Scan The Ingredient List From Top To Bottom!

We talked about how important is to read nutrition labels on food, but that’s not the only thing you should look for. As crucial is to scan the ingredients list.
You’ll be surprised to see that some foods comprise numerous ingredients with weird and complicated names that more often should belong in a chemistry lab, rather than on your plate.
Here’s a few things to help you successfully scan the list...

Source FDA

The 80% Diet - 20% Exercise Rule

It is well established that when trying to lose weight a combination of both exercising and dieting provides best results.
Alone, neither of them is sufficient.
Some people are able to shed pounds just by cutting calorie intake, but the results are unlikely to last without some physical activity. Conversely, you can spend hours in the gym, but if you’re stuffing your mouth with high-caloric and unhealthy food you won’t go far.
To put it differently, both factors are necessary to achieve optimal weight loss.
Exercising without a healthy diet is futile, but an healthy diet is per se not enough.
However, it’s not always apparent how much these two factors plays in the weight loss equation.
In other words, how much should you exercise? How much you should restrict calories?

Why You Need To Read Nutrition Labels More Carefully

In our quest to become healthier, one of the strongest tool we have in our hands are the nutrition facts labels printed on the food we’re buying.
They've often been the subject of criticisms, as some claim that they fail to provide enough information and that the data displayed can be misleading.
I'd rather say: they’re there, let’s take advantage of them.
All we need to do is to learn how to read them correctly and with some common sense we are going to do a lot of good to ourselves.

Source FDA

White Bean Hummus

You know how much I fancy hummus. Since I mastered - what I believe to be - the ultimate hummus recipe, I make a batch almost every week.
Hummus is made with chickpeas, which are legumes. There are many other legumes that I adore though: lentils for instance, not to mention beans. So why not making hummus with other legumes?

Do You Know How Much Caffeine You're Drinking?

Judging by the line I see every morning at the coffee shop down the street from where I live, it seems that we’re a city, a country and maybe a world running on caffeine.
It would be actually fascinating to see what would happen if we took caffeine out of the picture for just one day. I don’t think much will be achieved, but who knows...
Anyway, this is not my point. My point is: do you actually know how much caffeine are you getting each day?
If you’re not sure, take a look at this infographic below.
It’s accurate and very accessible. You can find the original file here, along with a detailed explanation of how this infographic was created alongside the data collected. It’s too bad that there’s no reference to tea (especially green tea, which is my only source of caffeine), but the creators did an awesome job in displaying how much caffeine contain the most notorious drinks you can find today on the market.



The Iron You

Andy Murray, A Bikram Yoga Enthusiast

Have you watched the US Open final on Monday night? If not, you really missed on something because it was awesome.
Five sets in which the players battled like crazy on every single point.
In the end Andy Murray of Scotland overcame defending champion Novak Djokovic of Serbia in five sets which lasted over four hours and three quarters.
This is the first Grand Slam title the Scottish player has won in his career; but as many journalists have reported this is partially due because he has had the misfortune to be playing in the same era as three of the greatest players who ever played on a tennis court: Roger Federer, Rafael Nadal and Novak Djokovic.
However, in the last few months Murray seemed to be at the top of his game; reaching the final at Wimbledon, winning the Olympic gold few weeks after that and now triumphing in New York.

Spicy Turmeric Chicken

Lean meats, such as chicken and turkey, are an important component of an athlete’s diet as they are a readily available source of precious aminoacids.
Even if it’s crucial to differentiate what we eat so as to include also plant sources of protein; lean meats are always a handy thing to resort to especially after a kick-ass workout.
However, plain grilled chicken can get boring soon, that’s why it’s nice to have a quick fix recipe for cooking a tasty chicken.

Suggested Reading: Eating Animals

This book has been around for almost three years, and chances are you have already read it or heard of it.
If not, “Eating Animals” talks about the food industry with a particular focus on factory farming; providing a serious and (unfortunately) horrific information of how livestock are raised in America today.
The detailed data presented is the result of more than 3 years of accurate research and it’s offered through the author’s own journey.
It reads like a novel, the narrative is captivating and at times funny; it’s well documented and gives factory farmers and animal activists a chance to speak in their own words.

It's Never Too Late To Become Healthy

Saying that it’s never too late to become healthy sounds always really cool. It’s the kind of motivational saying that anyone wants to hear. But have you ever stop and wondered what really “too late” means? Are there really no age limits when it comes to making changes in your lifestyle?
Apparently so, as a recent published research has concluded that even seniors and elderly people, aged 75 years old or more can greatly improve their health by living a healthy lifestyle.
The results of switching habits can be pretty dramatic as it can add 5 years to women’s life and an astonishing 6 years to men’s.

Whole Wheat Quinoa Bread

Another recipe, more quinoa involved. Yes, we have to get ourselves ready for 2013 (UN’s International Year of Quinoa). There’s no slacking off, we must learn how to incorporate quinoa in all our meals.
What about making some bread with quinoa?
Bread, real bread, it’s not that complicated to make, but it does take time. Not so much in the preparation but it has to rise for several hours. This quinoa bread is no exception. You’ll need a good 4 to 5 hours. Good news is that while the dough rises you have plenty of time to do other things.
I, for instance, scheduled my training schedule accordingly. I knew I had to wait around 1 hour between each step so I went for my 6 miles run during the first ‘rise’, took a yoga class during the second ‘rise’, and watched two full episodes of “How I Met Your Mother” during the third and final ’rise’ (I know, this is not so much exercising but I was worn off and wanted to be a couch potato for once).

Let's Talk About Malnutrition

When we hear the word malnutrition, we immediately think about not getting enough food. However, that issue has another name: it’s called undernutrition.
Undernutrition happens when the human body doesn’t get enough calories in order to function properly.
For millennia mankind has struggled with undernutrition. Only during the last century or so, in the most affluent societies, this issue has been almost eradicated. Unfortunately, it still afflicts the poorest parts of the earth where, people still struggles to get food on their plates daily.
Malnutrition, is broader category, that includes undernutrition but is not limited to it.
In fact, malnutrition has been defined as the condition resulting from an unbalanced diet in which certain nutrients are lacking, are in excess or are in wrong proportion.
In other words, malnutrition includes undernutrition, overeating and nutrients deficiency.
The latter being the insufficient and/or unbalanced supply of nutrients that the body needs.
So, even in affluent societies, where undernutrition is no longer an issue, and where we have the luxury of throwing away more food than we actually consume, malnutrition is still an issue.
How come? Because the modern unhealthy diet makes us overfed and overweight, but may fail to provide for all the micronutrients that the body needs to maintain optimum health.
And it’s this latter issue that I would to focus on today.

Don't Get Fooled: Multigrain Doesn't Mean Whole Grain

This is a mistake one might easily fall into: seeing a food labeled as “multigrain” (such as multigrain bread, crackers or cereals) and thinking that it’s a “whole grain” food.
But this is not always the case as the label multigrain just means that are two or more different types of grains have been used in a product. Not that the grains used were whole.

The Best Quinoa Patties

2013 is “The International Year of Quinoa” according to the Food and Agriculture Organization of the United Nations. An important recognition given to the Andean indigenous peoples, who have maintained, controlled, protected and preserved quinoa as food for present and future generations.
The international organization wants, in particular, to focus world's attention on the role that quinoa’s biodiversity and nutritional value plays in providing food security and nutrition.
Over the last decade quinoa has become a “global food” thanks to its high nutritional value and health benefits. Nowadays, you can find quinoa in almost every grocery store around the country. The price has also become much more "democratic".
Quinoa is one of the staple foods in my diet, and these patties are definitely one of my favorite recipe involving this wonder seed.

Frozen Meat 101

I don’t know about yours but as far as my freezer is concerned, besides some frozen fruits, it’s stocked with meat. It’s so convenient to have it there. When I arrive home late at night, I can always resort to my freezer for some chicken or turkey meat.
But I never cared that much about the freezing process of meat. I just threw it in the freezer in after buying it and forget about it until time had come to eat it.
However, I recently discovered that there are several different methods of freezing and, moreover, that physical and chemical reactions can still occur in meat during storage in freezer.
The more I red about it, the more I realized how little I knew and that it was about time to fill this gap.

People Makes All Sorts Of Assumption On What's Good For You, But You Know Better

When it comes to fitness people are always ready to make all sort of assumption on what’s good for you, what’s bad for you, what you should do, what you shouldn’t do, etc.
They all seem to know better. But even though listening to suggestions it’s a good thing to do, in the end it’s really up to you to know what really works best for you.

Hitting Plateau In Losing Weight? Don't Give Up, Mix It Up!

This happens to everybody on a weight loss journey: you begin a diet, at first it works perfectly, pounds drop consistently, you can see and feel the changes in your body but then everything STOPS. You hit the wall, nothing happens anymore and that number on the scale just stays the same. And what’s the first reaction? Throwing the towel and giving up. 
You start believing that the diet just doesn’t work anymore and might start wondering if there’s any diet that is going to actually work for you. But stop right there, most of the times is not the diet that is not working, more likely it’s just your body that it’s getting used to it and causes what it is usually referred to as “plateau”.

Is There A Thing Such As Eating Too Much Healthy Food?

Here on TheIronYou we always stress out the importance of choosing to eat a lot of healthy food as a way to improve the quality of life. Generally speaking fruits and veggies are identified as being the core of healthy food and healthy eating regimens. In other words the more you eat of fruits and veggies the better you’re off. That’s the general consensus among nutritionist around the world.
BUT, sometime I wonder: is it possible to exceed on healthy food consumption? Is there such a thing as eating too many veggies and fruits? Can this harmful? Is portion size also relevant when it comes to healthy food?
According to a Loyola University Health System registered dietitian the answer to this question is yes. Portion size always matters!

High Protein White Smoothie

Sometime in life in order to move forward you have to take a leap of faith. Depending on the choices you’re facing it can be either a big one or a small one.
When it comes to food it’s rarely a big one. Even if it might take some courage to try a snake meat shred soup or monkey brains (yuk!) the worst that can happen is that you’ll spit it out or just get nauseated. No biggies.
So what I’m asking you today is to take a leap of faith and try this smoothie. It’s made with an unconventional ingredient: cannellini beans. But you’ll have to trust me when I say that you won’t taste them, and that this is an awesome smoothie.
A smoothie with the highest protein content ever. But that’s not all. The proteins come from all different sources: legumes, dairy, nuts, and protein powder. Also, since we’re not using fruits or juices it’s pretty low in sugars hence it can make a great alternative if you have friends and/or relatives that need to keep their blood sugar low.

How Often Should I Replace My Running Shoes?

I was talking to my friend Sam last week and he told me that lately he’s been experiencing some knee pain after his morning runs. I know from experience that knee pain should be taken very seriously and it's not something you wanna mess up with so I sat him down and started asking him all kind of questions. Turns out he’s been running on a pair of shoes that are at least 2 years old and that he’s also been using for walking, working out, shooting hoops and a number of other activities.
So I told him that before having his knee checked, he should try buy a brand new pair of running shoes and give it shot. He called me last night saying that he did as I told him and that he no longer experienced knees pain after running.
His story gives me the opportunity to talk about one of the most important things in running: replacing running shoes.
 
 

Wanna Lose Weight? Keep A Food Journal, Don't Skip Meals And Eat Out Less Frequently

Losing weight is not a simple task. Even the most fit people may struggle when it comes to shed a couple of pounds. For instance, my target weight is 175 pounds, but in the last two weeks for some reason I have reached 178. It’s no big deal but in a triathlon race, when I push myself to the extreme those 3 extra pounds might make a difference. Thus I need to lose them. Now, I might be able to do it in just a couple of days but even I will need to stay focus and not indulge if I want to do it properly.
And that’s precisely what a recently published study claims: losing weight is no joke, and does not happen overnight. It takes focus, dedication and perfect planning.
In particular, researchers from the Fred Hutchinson Cancer Research Center in Seattle have discovered that the recipe for success is faithfully keeping a food journal, avoid skipping meals and eat less out, especially at lunch time.


The above food journal can be downloaded from www.theprojectgirl.com

Have You Had Your Blueberries Today?

Let’s make a bet. If I win you’ll promise to eat only healthy foods for the remainder of the month. If I lose, I’ll do the same. But also if I win I’ll do the same. And also if you win you should do the same. It’s basically a win-win-win-win situation.
Anyway, I’ll bet that if you look around on the internet (or on magazines) for articles on the healthiest foods around (so-called “powerfoods”), blueberries will make the cut 9 times out of 10.
There’s a reason for that: blueberries are a health wonder; packed with vitamins, antioxidants and other precious nutrients.

An Ode To Greek Yogurt (The Perfect IronYou Food!)

Sometimes I wonder: “What my life would be without Greek yogurt?”
I’m one of the biggest consumer of Greek yogurt in the whole world. My fridge is constantly stacked with huge amounts of Greek yogurt: 0%, 2%, plain, you name it.
When I feel like having a snack there’s nothing else I’d rather have than Greek yogurt.
Funny thing is that I don’t like regular yogurt but I’m totally hooked on Greek yogurt.
With Greek yogurt the combination are endless: blueberries, raspberries, nuts, honey, etc..everything goes well with it. Plus, it is a great substitute for mayo in all the recipes that call for the latter ingredient (such as chicken salad).
Last, but not least, the fact that it’s low in fat and carbs and super high in protein makes it a perfect IronYou food. Are you convinced? If not keep reading...

Watermelon: A Perfect Weight Loss Food!

First question: who doesn’t love diving into a juicy, crisp, slice of watermelon when it’s toasty outside?
It’s probably the most refreshing fruit one can think of and a great friend when it comes to fight the heat. But watermelon does much more than that as it is one of the most recommended fruits when it comes to weight loss. To the point that some dietitians have created a “watermelon diet”.

Your Weight Is The End All, Be All! True or False?

When newbies hit the gym or start a new eating regimen they, most of the time, obsessively start to weigh themselves.
Day-after-day, if there’s no appreciable weight loss, they get easily frustrated.
This happens because there’s a common misconception on the importance of weight; as if skinny is healthy and fat is unhealthy.
In other words, becoming healthy is too often associated with weight loss.
But, weight has little to do with the fitness level. Or better, it’s just one of the factors that can help determine whether you’re an healthy person.

Carrot Orange Protein Smoothie

This is the quintessential summer smoothie. It's supercharged with vitamins A and ß-carotene (which converts into vitamin A in the body). As you probably already, know Vitamin A is not only essential for vision, it's THE nutrient for maintaining a healthy skin.
Carrot juice, orange juice and peaches. Three incredible sources of Vitamin A. What do you want more?

"Crowding Out" Instead Of "Cutting Out" When Dieting

When dieting, it’s pretty common to feel deprived (or hungry, at the least) as you parse out calories in order to lose weight.
It’s called “cutting out” and it’s the standard (and far too popular) approach to any form of dieting: cut your food intake, get into a calorie deficit and lose weight.
However, there’s an alternative way to just cut calories (and feeling miserable): it’s called “crowding out”, and it’s a different approach to the old “cutting out” method.
Crowding out involves adding more healthy food to your diet rather than cutting back on foods you enjoy.
Supporters of this method believe that over time, cravings for unhealthy foods are likely to disappear (or diminish), leaving you healthier and leaner.

Drinking Ice Cold Water Burns Fat! True or False?

I was at the gym earlier today and I overheard two girls chatting about tricks to lose weight. One told the other one: “You know that when you drink ice cold water your system burns a massive amount of calories to bring it to the body’s temperature!”
I shook my head in disappointment (and I think they noticed) because, unfortunately, this is a myth deeply rooted in people’s mind and not exactly on point.

Quinoa, Zucchini & Sun-Dried Tomato Frittata

I went ahead and make you a perfect post-workout dinner for tonight.

Except I ate it. All. It was too good to resist.
So eventually if you could make your own post-workout dinner...I think that it would definitely be best.
I’ll tell you what to use, how to cook it and the reasons why you should do it. But I won’t go as far as cooking it. Because I will eat it and it would be same story all over again.
First off, we’re talking frittatas here. They fill your belly. If done the right way and with the right ingredients they’re nutritious and good for you.
Breakfast, lunch, dinner, it’s always the right time for a good frittata.
After a rad workout that’s when they are the best choice, as they provide all the nutrients necessary for a speedy recovery.
THIS FRITTATA is everything and all the above, in just one simple recipe.

Quinoa. Isn’t it THE PERFECT post-workout food? With zucchini. Very thinly sliced...AWESOME! Then some garlic, sun-dried tomatoes and fresh basil chopped. ARE YOU JOKING? Plus egg whites (or eggs). PURE BLISS.
This dish has all the qualities an athlete holds dear: proteins (quinoa and eggs: hello?), complex carbs, vitamins and all kinds of nutrients.
All in all THE PERFECT POST-WORKOUT FOOD. And if you think I’m overusing ALL CAPS, wait until you’ll cook this. I’m positive you’ll become an ALL CAPS kind of person too.


Quinoa, Zucchini and Sun-Dried Tomato Frittata                                        Print this recipe!

Ingredients
Serves 4

1 cup / 6.5 oz / 185 gr cooked quinoa (you’ll need around ½ cup uncooked quinoa)
10 egg whites (or 5 whole free-range eggs)
2 large zucchini (or 4 medium), very thinly sliced
1 clove garlic, chopped
¼ cup sun-dried tomatoes, chopped
handful fresh basil, chopped
3 tablespoons olive oil
½ teaspoon salt
3 tablespoons Parmesan cheese, grated

Directions

Heat a large skillet (or saute pan) over medium to high heat and drizzle with 2 tablespoons of olive oil. Add garlic and saute’ for 1 minute. Add the sun-dried tomatoes and saute’ for another minute. Add the zucchini, salt, pepper to taste and cook for 5 minutes. Turn the off heat and add the fresh basil.
In a medium bowl mix the eggs (or egg whites), the quinoa, the zucchini mixture and Parmesan cheese.
Deglaze the pan you used for the zucchini with 1/4 cup of water, scraping any brown bits from the bottom with a wooden spoon.
Drizzle the pan with the remaining tablespoon of olive oil. Now you have two options:
1) cook the frittata over medium heat for about 20 minutes. Turning the frittata upside-down halfway through with the aid of a lid.
2) Heat the oven to 400°F (200°C). Cover the skillet with foil and bake for 20 to 25 minutes. You want the eggs to cook but not to bake all the moist out of your frittata.
You can serve it warm, at room temperature or cold.

Nutrition facts

This frittata yields 500 calories, 18 grams of fat, 36,5 grams of carbs and almost 60 grams of protein.
Meaning that one serving has 120 calories, with 4.5 grams of fat, 9.1 grams of carbs, and 15 grams of protein.
However, if you’re using whole eggs instead of egg whites the whole thing has around 700 calories, with 36.5 grams of carbs, 49 grams of protein and 43 grams of fats.

Doing Cardio Is The Only Way To Lose Weight! True or False?

This is a pretty big fitness misconception: “Doing cardio is the only way to lose weight!”
Cardio is in fact good for the heart and increases endurance, but alone is not the best way to burn fat.



Weight loss is most effectively achieved through a combination of both cardio (such as running, biking, or swimming) and strength training.
While the cardio will get your heart rate up, strength training adds muscle mass to your body, and increased muscle mass means an increased metabolism.
In other words, adding even a few pounds of muscle will increase the number of calories your body burns each and every day.
If you focus only on cardio it might become harder for you to lose weight. In particular, excess cardio could significantly decrease your muscle mass, as a consequence slowing your metabolism and that will result in an overall weight gain.
So, if you have a limited amount of time to workout everyday (let’s say 1 hour) you should really seek to mix cardio with strength training: that’s the best recipe possible. And if you’re not sure what to do, ask your the personal trainer at the gym he/she will have plenty of tips to help you out.

The  Iron You

NYC Ban on SuperSize Sodas: Helpful Or Not?

You have probably heard this already: New York City Mayor Michael Bloomberg has proposed a ban on the sale of large sodas in an effort to reverse the supersize citizens of his city.
The proposed ban would affect virtually the entire menu of popular sugary drinks found in delis, fast-food franchises and even sports arenas, from energy drinks to pre-sweetened iced teas. The sale of any cup or bottle of sweetened drink larger than 16 oz would be prohibited.
There are some exceptions such as diet sodas, fruit juices, dairy-based drinks (milkshakes), or alcoholic beverages.
However, the ban would not go as far as to ban beverages sold in grocery or convenience stores.
In an a public statement at City Hall Mayor Bloomberg claimed that “Obesity is a nationwide problem, and all over the United States, public health officials are wringing their hands saying ‘Oh, this is terrible’”
That is why public health has been one of the priorities of Mr. Bloomberg’s tenure and, so far, it has included bans on smoking in restaurants and parks (yay!), a prohibition against artificial trans fats in restaurant, a requirement for health inspection grades to be posted in restaurant windows, and mandatory food calories posting in restaurant chains.
Needless to say it the plan to ban large sodas has drawn scorn from the soft drink industry and heightens the debate about how involved government should be in efforts to steer individual behavior in the name of health.
The debate around the proposed legislation is in full swing: let’s see what it is all about...

Homemade Fruit Jellies (A Perfect Pre-Race Snack)

Saturday I was packing my stuff for Sunday’s race and I was pretty amazed by the amount of energy gels I carry with me.
Energy gels are a perfect “energy option” for endurance athletes as they deliver a good amount of nutrients in one tidy package. Truth to be told, they bring sugars, maybe in a complex form, but still sugars. And there’s nothing wrong with that since sugar will fuel your muscles.
That is why, back in the days when energy gels were not so popular athletes used to much on small candies (hard and soft) which are a good source of simple carbs.
Lately, sport nutritionists recommend to munch or chew snacks that are close to whole foods as possible and tp avoid ingredients such as high fructose corn syrup, artificial dyes and chemical stuff not easily identifiable.
Since the energy gels are packed with stuff with names I can’t even spell, I thought to myself: why I don’t I try to make some homemade candies that I can use before training/races?
I gave it a thought and realize that my best option was to make some fruit jellies.
Fruit jellies are basically fruit and sugar in a “form” that it’s super convenient to carry.
I used some organic strawberries, apricots and loquats that I had in the fridge. But you can use any other combination.

Extreme Exercise May Be Harmful...What Can I Do About It?

You’ve probably heard about this already a thousand times as it’s been all over the news in the last couple of days. Extreme exercise may be harmful, in particular it may damage the hearth and trigger rhythm abnormalities. Activities such as marathons, Ironman distance triathlons, and very long distance bicycle races may cause structural changes to the hearth and large arteries, leading to lasting injury.
Researchers of Saint Luke’s Hospital of Kansas City, said that exercise is generally beneficial for health but could tip into becoming harmful when taken to excessive lengths. In particular, they have identified the safe “upper limit” for heart health to be of an hour a day, after which there is little benefit to the individual.
Even though, being an Ironman, this piece of news does not make me happy, all I can say is “What can I do about it?”

Cherry An "All American" Superfruit

We search the four corners of the world to find the next superfood: açai, goji berries, quinoa, etc. Everyday someone comes up with the next miraculous food, found in some remote places that promises to bring health. And by doing so we forget to look in our homegrown gardens, that are instead jam packed with superfoods. Such as cherries: a homegrown powerfood.
About 95% percent of cherries consumed in the U.S. are grown here, with most coming from Michigan, Wisconsin, Utah, Washington, Oregon, Pennsylvania and New York.
This homegrown advantage, coupled with potential health benefits, make cherries "America's Super Fruit."
Cherries come in dried, frozen and juice forms so they're readily available to enjoy all year long but as right now is cherries’ season why not get some fresh ones?
Let’s discover the amazing health benefits of this fruit!

Mixed Berry Protein Smoothie

Warmer months are all about smoothies. At least for me. I gorge myself on them throughout the day. First one in the morning and at least another one in the afternoon when I’m done with training.
Usually with breakfast I prefer the all-fruit ones. It goes without saying it, I always (always, always) add at least one scoop of protein powder.

Spicy Chicken with Guacamole on Roti Sandwich

Sandwiches make for a very big part of our meals. I try to avoid them as much as I can because of the bread and the sauces and the cured meats...but I have to admit that they are a very handy and convenient way to eat. You can carry them with you everywhere and they do not require any flatware nor dish to eat.
And as there are situations in which you just can’t avoid eating sandwiches, I decided that the best thing to do was to make my own and stuff it with the best possible “IronYou” approved ingredients.

Low Intensity Exercise Burns More Fat! True Or False?

Among the fitness myths that torment our lives there’s one in particular that has always been pretty popular: “ You burn more fat with low intensity exercises!”
This belief is supported by many cardio machines in gyms all around the world that gives you the option of setting up a workout labeled as “fat burning zone”. This usually refers to lower intensity, lower heart-rate zone exercises aimed to burn more fat-calories than carbs-calories.

Bananas Are Better Than Any Sports Drink!

Bananas are probably one of the most convenient, easy to carry and available fruit around. They are also one of the favorite athletes' snacks .
Who doesn’t remember Michael Chang’s run to the French Open title in 1989? Down two sets to none to Ivan Lendl in the fourth round, Chang rallied to claim one of the most improbable victories in tennis history.
Chang began cramping in the fourth set. He had to employ some very unusual tactics to defeat the world’s top-ranked player. Chang used moon balls, an underhand serve and quickly ate many bananas to help with his cramping.
Because bananas are, among other things, rich in potassium and other precious nutrients that make them one of the preferred snack of athletes around the world.
And a recent research conducted at Appalachian State University’s Human Performance Lab in the Kannapolis-based North Carolina Research Campus (NCRC) has revealed additional benefits.

"I Eat Because I'm Depressed And I'm Depressed Because I Eat"

Have you ever watched the movie “Austin Powers: The Spy Who Shagged Me”? If not, you should because it’s hilarious.
During movie, one of the villains named “Fat Bastard”, after having an emotional breakdown, tearfully confesses “I eat because I'm unhappy, and I'm unhappy because I eat. It's a vicious cycle. Now if you'll excuse me, there's someone I need to get in touch with and forgive: myself,"
This is one of the most famous quotes of the Austin Powers franchise and, today scientists affiliated with the University of Montreal Hospital Research Center and the university’s Faculty of Medicine, have found out, with a sophisticated neuroscience research, that there is actual truth behind that quote.


"In addition to causing obesity, rich foods can actually cause chemical reactions in the brain in a similar way to illicit drugs, ultimately leading to depression as the 'come-downs' take their toll," explained lead researcher, Dr. Stephanie Fulton. As is the case with drug addicts, a vicious cycle sets in where "food-highs" are used as a way to combat depression.
"Data shows that obesity is associated with increased risk of developing depression, but we have very little understanding of the neural mechanisms and brain reward patterns that link the two," Fulton said. "We are demonstrating for the first time that the chronic consumption of palatable, high-fat diets has pro-depressive effects."
A molecule in the brain known as dopamine enables the brain to rewards us with good feelings, encouraging us to learn certain kinds of behaviour. This chemical is the same in humans as it is in mice and other animals.
The research team feed mice different kinds of food and monitored how the diet affects the way the animals behave.
Mice that have been fed a higher-fat diet exhibit signs of being anxious, such as an avoidance of open areas, and of being depressed, such as making less of an effort to escape when trapped. Moreover, their brains have been physically altered by their experiences.
The study has been published in the current issue if the International Journal of Obesity, there is also a video that has been released on the Journal of Visualised Experiments (JoVE). It’s pretty interesting if you have 10 minutes free to watch it, and can be found at this link.
"Although popular culture jokes about these illnesses and even mocks the people who are suffering, obesity is a serious and major public health issue that already affects hundreds of millions of people. As a society, we must avoid creating stigma and discriminating against obese and depressed people," Fulton said.
"With regards to research, it is urgent that we identify the molecules and neural pathways involved in obesity and obesity-related illnesses. My colleagues and I are committed to identifying the brain circuitry involved in these diseases and to improving the tools available to researchers working in the same field."
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The above story is reprinted from materials provided by Universite de Montreal, via EurekaAlert!.

The Importance Of Adding Curcumin To Your Diet

We have already talked in the past of the magic wonders of turmeric, which are mainly due to its high curcumin content. And the more researchers dig into the properties of this compound, the more awesome stuff they found about it.
The newest findings have been made by researchers in the Linus Pauling Institute at Oregon State University and published in the Journal of Nutritional Biochemistry, in collaboration with scientists from the University of Copenhagen in Denmark.
In this study researchers discovered that curcumin can cause a modest but measurable increase in levels of a protein that’s known to be important in the “innate” immune system, helping to prevent infection in humans.

Broccoli and Chickpea Vegan Patties

Sometimes you have to try and try and try recipes in order to perfect them. This was the case with these vegan patties. I took a recipe, tried it, good but not fantastic. Change it several times. Good but never amazing.
However, hard work and dedication always pay-off because at the 23rd attempt I succeeded.
This tested final version is rad.

Never Ever Give Up! (The Truly Inspiring Story Of Arthur Boorman)

This is one of those stories so inspiring and powerful, that it will have an impact on your life.

When I stumbled on it for the first time last night I almost couldn’t believe it. I watched the video over and over again.
This is the tale of American paratrooper Arthur Boorman, who returned injured from the Gulf War. One too many jumps led to chronic back and knee problems, and the doctors told him that he’d never walk again without assistance.
For 15 years Boorman believed them, and gained weight to 297 lbs because of inability to move.
But, at 47 years old, the US veteran discovered yoga in a newspaper article.
He started practising a particular sequence of non-impact yoga, and in just months he dropped an astonishing 140 lbs.
The improvements he made in a very short period of time have been so incredible that the Arthur-after is a complete different person from the Arthur-before.

This is proof that yoga (or, I would rather say, exercise in general) can be really the solution to many (if not all) problems.
People tend to forget this. It just takes some willpower and the real changes in life are just around the corner.
I honestly hope you’ll be inspired by this story in the same way I’ve been. Because it is truly amazing!

The Iron You

White Bean Protein Bundt Cake

Do you know the feeling when you come across a recipe and you instinctively know that it’s great one?
Well that was the case for me when I first saw the White Bean Bundt Cake recipe on JoytheBaker.
I never thought in my life that it would have been possible to bake a cake from beans (I know, how provincial of me).
Also, I never thought it would be possible that the resulting cake would actually taste unbelievably good.
Finally, I never thought that I could manage not only to bake that cake but also to made few tweaks to make it more IronYou proof.
But no matter what I thought because this protein cake is R-A-D!

Why Going Long Is Still A Valid Training

A new fad is sweeping the triathlon and running communities.
Athletes and coaches are moving away from “long slow distance” workouts in their training plans in favor of shorter, more intense workouts of the “P90X” or “Crossfit” variety.
While I think there is a lot of value to exercising at a high intensity workouts; I still believe that there are a few good reasons or situations to go long and steady if you’re planning on doing triathlons, long distance runs, other endurance discipline or if you just want to know yourself a bit better.

Three Really Bad Eating Habits

There are many bad eating habits out there, but three of them make the top of my list: portion distortion, distracted eating, and skipping meals.
I personally don’t know if one is worst than the other.
Truth is, if you have any of those three you better make sure to break them as soon as you can, because they might compromise your health!

A Diet Rich In Omega-3 Fatty Acids Foods May Lower Risk of Alzheimer's Disease

Being a Columbia University Alumnus, I like to give evidence to studies conducted at the institution where I studied. I might be biased, but who’s not when it comes to your Alma Mater?
Anyway, in this study, Nikolaos Scarmeas, MD, MS, with Columbia University Medical Center in New York and a member of the American Academy of Neurology, and his team, found that a diet rich in foods that contain omega-3 fatty acids (such as nuts, fish and chicken) may be associated with lower blood levels of a protein that is related to Alzheimer’s disease and memory problems.

Be Healthy To Reduce Cancer Risks

I recently took a class in Nutrition and Dietetics at the University of Gastronomic Sciences. We focused on the links between nutrition and degenerative diseases such as cancer, diabetes and Alzheimer disease.
I  was utterly fascinated by the topic, in particular by the inextricable link between food and cancer.
How cancer can be related to food? Are there ways to prevent it just by following a correct diet? And how exercise falls into the equation?
The answers to these questions are much simpler than one might think!

What is Cancer?

According to the American Cancer Society, cancer is a group of diseases characterized by uncontrolled growth and spread of abnormal cells. If the spread is not controlled, it can ultimately results in death.
About 1,638,910 new cancer cases are expected to be diagnosed in 2012. And sadly, about 577,190 Americans are expected to die of cancer, which is more than 1,500 people a day. Cancer is the second most common cause of death in the US, exceeded only by heart disease, accounting for nearly 1 every 4 deaths.