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.

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.