Let's Talk About Intermittent Fasting

Intermittent fasting (IF) is a topic that I find fascinating. The more I read about it, the more I want to know.
Chances are that you have already heard about IF. The hype has been booming recently. But don’t think of it as a new "it" thing; in fact the first study on IF dates back to 1943.
The growing interest is due to new found evidence suggesting that IF can bring many health benefits, including a potential increase in human lifespan.

Green Quinoa Salad

This is a very loose interpretation of a salad I had a while ago at Siggy’s Good Food restaurant in Brooklyn. It’s called quinoa Greek Style Quinoa & Avocado Salad. It's packed with Kalamata olives, cucumber, avocado and served with a Greek yogurt dressing.
I wanted to make it at home the other day but didn’t had some (well, almost all) of the necessary ingredients. Thus I had no other option but to create my own version.

The Virtuous Cycle

Wellness is the choice of assuming responsibility for the quality of your life. It starts with the conscious decision to shape a healthy living and to keep at it. Being healthy is a continuum. You’re either healthy or you’re not.
The good news is that once you start being healthy it’s very unlikely that you’re going back.
Leading a healthy lifestyle is a virtuous cycle.
Make the first step, and you’ll generate a success leading to another success which will generate still more successes in a chain of events that reinforces itself through a positive feedback loop.
So start, don’t give up, and most importantly do not let any slips get you down!

Baking With Protein Powder: A Few Tips

I love protein powder, it’s a big part of my nutrition and has been such for years. Being a sportsman, I couldn’t picture a proper recovery - after the daily strenuous workouts I put myself through - without protein powder delivering the much needed aminoacids to my strained muscles.
At the beginning I would use protein powder only in smoothies. Over the last year or so I’ve learned new ways to incorporate protein powder in my diet that do not only involve a blender.
I discovered that baking with protein powder is quite fun indeed. Brownies, cookies, muffins, oatmeal, pancakes, etc. What a huge learning curve it has been so far.
First thing I realized is that protein powder resembles a lot to flour; in that it’s “grainy” and does react similarly in recipes. It’s dry, absorbs liquids and gives a likewise texture to baked goods.
However, protein powders can be quite different. Some mix very well in smoothies but coagulate when cooked. Some are flour-like but tend to form lumps when blended with liquids.
After many failed attempts and some deserved successes, I got some experience under my belt.
If you’re interested, here’s my two cents’ worth.

Working Out On An Empty Stomach Burns More Fat?

This question has been the subject of much debate in the fitness world for quite some time.
On one side some suggest that exercising on an empty stomach is more effective as it forces the body to use fat stores for fuel, resulting in a greater weight loss.
Conversely, others claim that exercising in a fasted state doesn’t offer any benefit and may even work against you. They point out that the body burns roughly the same amount of fat regardless of whether the stomach is full or empty; but, in addition, by exercising in a depleted state your body will also burn muscles for energy, not only fat.
So who’s right? Who’s wrong?
A newly published study has found that people can burn up to 20% more body fat by exercising in the morning on an empty stomach1. Have we finally reached an answer? Not so fast...

 

Tofu Sliders With Guacamole

Don’t you dare saying that tofu is blunt! I’m so fed up hearing people labeling that tofu as dull, boring, tasteless, useless. It’s none of these things.
Ok, tofu consumed raw it’s not exactly exciting taste-wise. I’m gonna give you that.
But don’t be too hasty mistreating tofu. It is quite a “trooper” and can help you creating many healthy dishes.
Its spongy texture (that many question) is in fact what allows tofu to absorb other foods's flavors. Tofu is also as a great binding agent, just as cheese: minus the fat and the calories.
I guess I could go on for hours trying to convince that tofu has swag, but if I prove it to you right away, I’ll probably save some breath.
So, here we go, let me introduce you to the ultimate tofu sliders: ta-da!

15-Minute Chicken And Pea Sauce

This recipe is delicious, nutritionally balanced and can be whipped up quickly. It’s perfect for busy people who want to eat healthy food but, at the same time, are eager to please the whole household.
I like to called it sauce because it is in fact a proper meat sauce that can be served over brown rice, whole grains, whole wheat pasta or if you’re on a paleo diet (or just want to cut on carbs) over cauliflower couscous (which is what I did here).
Truth is, sometimes I just it eat on its own. It’s that good and I can’t help myself.
To make it happen, all you need is some ground chicken and some of the most common veggies: onions, carrots, celery and peas. A glass of white wine or vegetable broth and in 15 minutes you’re good to go.

Vegan Chocolate Cake

There are times when you just want a slice of chocolate cake. Often those times are a Monday night, after a long day at work (and an exhausting but well worth workout), and rightfully deserve a simple recipe. One that can accommodate everybody: vegans and non-vegans.
That’s when this chocolate cake comes into play. You’ll throw it together in a matter of minutes. It's less trouble to make than it is to go out, find a vegan bakery and buy something.
A small slice goes the distance. It's intense, hardcore chocolatey with a mild (but rich) coconut aftertaste.
You know Mounds candy bar? The one with the coconut based center enrobed with dark chocolate? This cake reminds a bit that. Just better. A total crowd-pleaser.

Vegan Russian Salad

A Russian salad is not that different from a good old American potato salad. It’s made with potatoes, carrots and green peas dressed with mayo.
Similarly to potato salad, there are thousands different recipes for Russian salad (which, by the way, goes also by the name of Olivier salad).
I interviewed some of my Russian/Eastern European friends and every single one had his/her secret family recipe. The differences can be quite dramatic. Which is very confusing.
The main variations include pickles, beets, turnip or apples. The dressing can also change. Some replace mayo with sour cream or yogurt or a combination of the two.
In this Russian salad “mayhem”, I decided to create my own version. So I went vegan. Just to try to stand out from the crowd.

The 2013 Ranking Of Best Diets

We love rankings in the U.S., don’t we? It’s not only about music charts, box office or sports. We also like to rank universities, hospitals, restaurants, bars, law firms, etc.

We always want to know who’s the best at doing something. It has something to do with our inner competitive nature but also with some sort of latent insecurity we have. A ranking brings order to chaos. It makes us feel safe.
So it was only a matter of time before somebody would put their hands in the “diet world” and provide us with an official ranking.
Needless to say it, the almighty experts at U.S. News “took the bullet” and delivered a comprehensive evaluation of 29 different diet plans for 2013.