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.

Crunchy Nut-Raisin Granola Bars

Munching a granola bar during training it’s one of the best things in the world. They're crunchy, delicious, and packed with energy that can propel you throughout your routine. 
Granola bars are evidence that sportman also enjoy a good snack, it’s not only about sweat and tears.  
I have to confess, I’ve tried almost all granola bars available on the market, and I have some favorites.
However, there’s nothing quite like making your own. My absolute favorite homemade granola bar is this Crunchy Nut-Raisin bar.

Wanna Live Longer? Regular Jogging Shows Dramatic Increase In Life Expectancy

Wanna live longer? Then you should give jogging a go.
Why? Because undertaking regular jogging increases the life expectancy of men by 6.2 years and women by 5.6 years, according to the latest data from the Copenhagen City Heart study presented at the EuroPRevent2012 meeting, in Ireland.
Peter Schnohr, MD, who is chief cardiologist of the Copenhagen City Heart Study, revealed that the study most recent analysis (still unpublished) shows that jogging at a “slow or average” pace, as little as 20 minutes, three times a week delivers optimum benefits for longevity.

Female = Ironman

This post is dedicated to all our women readers.
When we started TheIronYou we thought that this blog would have been much more appealing to a male audience than a female one.
Well, we were pretty wrong. Today we have lots of women readers, probably even more than men. And this post is our way to thank y’all for that!



As you can see you girls have a clear advantage on us, because you’re already an Ironman to start with. We, instead, have to do so much in order to become one!

The Iron You

You Can Eat Whatever You Want As Long As You Workout: True Or False?

There's a popular belief postulating that you can eat anything you want as long as you exercise and burn those calories off.

Every Accomplishment Starts With The Decision To Try

I love this quote by Gail Devers, a three-time Olympic champion in track-and-field.
It’s great because it perfectly points out that in order to achieve something you must believe in yourself, and you should give it a shot.
Once you started, vision, hard work, determination, and dedication will actually get you there.


Everything and anything that seems impossible can easily become your reality, it just depends on how determined you are.
If you’re doing everything you can to achieve it; all your crazy and unreachable dreams can get closer, within reach; and ultimately they become reality.
And once you reach them, set new ones and start again.
There’s really nothing you can’t do if you just set your mind to it!

Double Chocolate Protein Muffins

I’m very picky when it comes to chocolate muffins. I almost like only those that my friend Matt’s Nanna makes. They’re truly unbelievable: fluffy, comforting, decadent and (of course) packed with calories. Nanna still lives in Tennessee, hence I can have her awesome muffins only when we go visit.
However, I wanted to create an “IronYou” version of them. That’s why I called up Nanna and kindly asked her for the secret recipe. She gave it to me but made me swear that I would not reveal it. I’m planning on honoring such promise. What you’ll find below it's the healthier version of Nanna’s double chocolate muffins.

Greens Help Repairing Damages Caused By Strenuous Workouts

Working out is one of the best things we can do for ourselves, we all know that. And if moderate exercise is good for us, high-intensity training increases dramatically the demand on our bodies and this can cause damages to our DNA.
In other words if you’re an Ironman, a triathlete, an otherwise endurance athlete or just a workout junkie that enjoys putting his body to test quite often (such as myself) you want to be extra careful in addressing the “DNA issues” related to strenuous exercise.
How? According to a new study, published in the latest issue of the British Journal of Nutrition, from scientists at Edinburgh Napier University and the University of Ulster, eating green leafy veggies (such as watercress) can prevent some of the damage caused by high intensity exercise and help maximise the benefits of a tough workout.
In other words, the more you workout the more green leafy veggies you want to include in your daily eating regimen.

Green Coffee Beans: The Next Miracle Weight-Loss Food?

Whenever I hear of a miracle weight-loss food my usual reaction is: “Whatever...” Losing weight entails too many variables in our body for just one single food to work the magic. Eating less, eating better and exercising is what usually works when one wants to drop a few pounds.
But, my beliefs can be wrong, as scientists have just reported striking new evidence that green coffee beans can produce a substantial decrease in body weight in a relatively short period of time.
So that might be it? All we need is to chew some green coffee beans and all our fat-related problems will suddenly disappear?
As usual, it’s not that easy, but there might be something going on here.

Book Review: The Ghost Runner - The Tragedy of the Man They Couldn't Stop

This is one of those books you just can’t stop reading once you started. The story is well written and I was so involved I stayed up into the night to finish it. I liked it so much that I keep talking about it to everybody.
In other words, if you really want to read a true inspiring story: that’s your book.
Because this is one of the most moving, engrossing, and tragic, tales in the history of athletics I’ve ever heard of.

The Heath Benefits Of White Button Mushrooms

I always considered white button mushrooms as some kind of neutral food. Very light taste, almost calories free but, from a nutritional standpoint, not that relevant.
Boy I was wrong. Not as to taste or calories wise, but nutritionally; as they’re in fact quite special.
And if you think that white button mushrooms represent around 90% of the total mushrooms consumed in the US, well, we can be happy with our eating choices, at least for once.
White buttons mushrooms are said to be a wonder for our immune system, according to a research conducted by scientists funded by the Agricultural Research Service (ARS).

I Must Eat Slowly, I Must Eat Slowly, I Must Eat Slowly!

I don’t know what’s up with me these days. I sit at the table and engorge food as fast as I can. I just can’t help myself.
I know that this is a wrong thing to do. It’s a bad habit. One that I want to break before it’s too late.
In that effort, I did what my elementary school’s teacher forced me to do when I did something wrong at school. I grabbed a piece of chalk and wrote “I must eat slowly” over and over again on the chalkboard...until I became nauseated.
The same way Bart does in the opening sequence of every episode of “The Simpsons”.

Cold-Water Bath: Does It Really Help Recovery?

Taking an ice water bath after a strenuous workout is a common practice not only among elite athletes but also with amateurs; in an effort to try to recover faster, and reduce (if not prevent) muscle pain and soreness.
From Ironman World champion Craig Alexander, to professional rugby players and marathoners, the after-workout ice bath has become a standard practice routine.
Before embarking in this rather “unpleasant” experience it's important to know the benefits and the side effects of it.