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Ben Greenfield's Blog

July 2008

Broiled Bananas

Posted by pacificfit Jul 30, 2008

!|title=bananas|height=297|style=border: 5px solid black; margin: 5px; float: left;|alt=|width=384|class=alignleft alignnone size-medium wp-image-65|src=!Here at BenGreenfieldFitness, we're all about quick and convenient recipes that fulfill those small appetite cravings. Sure, we could give you expansive recipes that keep you in the kitchen for an hour or two, but that's just not convenient in the summer! So this week's featured dessert/snack recipe is fast, simple, low in calories, and incredibly tasty on a summer evening.<br/><br/>*Turn on your broiler. *While it heats, cut a banana or two in half lengthwise. Arrange in a shallow baking dish and sprinkle very lightly with brown sugar. Optionally, you can dot just a bit of butter or a small drizzle of olive oil on each slice.  Place the dish with the bananas just a few inches under the broiler for about 2-3 minutes (brown sugar will bubble, bananas will begin to glaze). *Serve with a tablespoon of cold yogurt, and most importantly, a pineapple, mango, or papaya slice. *Each half-banana slice, with yogurt and extra fruit, will be around 100 calories.


313 Views 1 Comments 0 References Permalink Tags: diet, nutrition, wellness, healthy-recipe, broiled-bananas, banana-recipe

Attention triathletes!<br/><br/>I've published the race day nutrition clinic to the web, and visitors to receive a special 10% discount code on this 1 hour video and accompanying powerpoint (normally $9.99).<br/><br/>Just visit and use the following code:




258 Views 1 Comments 0 References Permalink Tags: news, featured-products
!|title=fresh_broccoli|style=border: 5px solid black; margin: 5px; float: left;|alt=|class=alignleft alignnone size-medium wp-image-60|src=!Questions answered on the July 25, 2008 Podcast :<br/><br/>Listener Anonymous asks:
    • What do you thing of eating every 3 to 4 hours?

    1. Or eating anything as long as is vegetables?

    1. If it is possible can you tell me what to eat in the morning, lunch and dinner?

    1. Should I just eat when I'm hungry?

Listener Angie asks:

    1. What is a complete amino acid count?

    1. Which AA's were satisfied by each of these foods you ate in the Las Vegas newsletter "Eating Healthy on the Strip"?

Listener Pat asks:

    1. After severing my patella eight years ago, and after bone carpentry (term used by my surgeon) I literally sat for nearly a year and during that time my quads wouldn't respond to any brain commands to even flex! When I was up and around again, I noticed cellulite had developed between my knees and hips. Once regular workouts began, and now this many years later, the cellulite pretty much still remains on top of the muscles. I am looking fwd. to trying at least one of these products to see if the cellulite diminishes. I am curious what this topical cream does to the skin texture with repeated applications?

Links in this podcast:

*Greyhound Juice - use discount code BGF for 5% discount</li><br/></ul><br/><ul><br/><li>ActionWipes *- fantastic new product, featured in August issue of Triathlete Magazine

Trouble listening? Click here. </p>
215 Views 1 Comments 0 References Permalink Tags: podcast, cellulite, greyhound-juice, fat-burning-cream, combining-proteins, calories-in-vegetables, timing-meals, complete-amino-acids, actionwipes, frequency-of-eating

!|title=4tracblue|height=55|alt=|width=336|class=alignnone size-medium wp-image-57|src=!<br/><br/>If you read the latest race report at**, I mention a device called the Muscletrac , which I've been successfully using on the multiple knots and adhesions I develop while swimming, cycling and running.<br/><br/>This is basically a self-massage device with special wheels attached. When rolled across the muscle tissue, the individual articulating wheels allow for targeted penetration and stretching of the muscle tissue and overlying fascia. It has quite a different feel from the similar tool that is more commonly seen - The Stick.<br/><br/>So how does this actually help performance and recovery?<br/><br/>Restrictions such as muscle tightness, knots, trigger points and adhesions can cause pain, decrease range of motion and ultimately lead to injury. By applying pressure and releasing these tight areas, performance and mobility can be improved! I'm a big fan of the Muscletrac , especially since it's smaller and more portable, for those times when you can't throw a personal massage therapist in your suitcase. This is useful for not only athletes, but also sedentary individuals who need to enhance blood flow and flexibility.<br/><br/>Prior to my recent triathlon, I knew I wouldn't have a chance to warm-up or stretch prior to the race. So during the drive to the race, I used the *Muscletrac on my legs, shoulders and back to improve range of motion. It worked perfectly. After the race, I used the same strategy to work the inflammation out of the tissue, vastly reducing post-race soreness and enhancing recovery.<br/><br/>Click here to check out the Muscletrac website, * which gives detailed instructions for implementing on a wide variety of muscles.


611 Views 0 Comments 0 References Permalink Tags: triathlon, injury, muscle, performance, pain, rehabilitation, recovery, stick, point, roll, massage, featured-products, myofascial, trigger, knot

Fat Burning Creams & Lotions

Posted by pacificfit Jul 19, 2008

If you listen to the recent podcast that discusses some amazing facts about the link between exercise, fat!|title=abplus1|style=margin: 5px; float: right;|alt=|class=alignright alignnone size-medium wp-image-56|src=! loss and supplements, I mention two recent studies that identified scientifically proven ingredients in topical creams/lotions that can significantly increase the loss of adipose tissue. In the studies, subjects achieved significant fat loss (1-2mm loss of subcutaneous fat) using the product for a period of 4-12 weeks.<br/><br/>The first ingredient is called "glycyrrhetinic acid". After a comprehensive search, I could only locate one cream that actually contained this ingredient. It is called TargeX TDS. It can be found by *clicking here.*
<br/><br/>The second ingredient is called "aminophylline". It can be found in a product called Ab-Solution Plus, which you can find by clicking he<a href="" target="_blank">re</a> and performing a search for the product.<br/><br/>So how do these fat burning creams actually work?<br/><br/>The first method is via an increase in the release of norepinephrine. Unfortunately, when administered orally, norepinephrine can cause tachycardia (high heart rate), high blood pressure, and anxiety. Therefore, a transdermal application such as a skin lotion or cream, would have to be highly targeted to the adipose tissue underlying the area to which it was administered. When applied, the actual activity of the fat-burning enzymes (lipolytic enzymes) would be enhanced.<br/><br/>Another effect is vasodilation, or increased blood flow to a specific area. Enhancing blood flow to areas high in fat can increase the mobilization and disposal of free fatty acids that have been activated by "lipolysis", the body's breakdown of fat. Of course, the lipolytic enzymes that allow for lipolysis would need to have been activated for this to work, thus a skin-heating cream would not be effective by itself.<br/><br/>A comprehensive article on this topic can be found by clicking here. <br/><br/>Study 1: Diabetes Obesity Metabolism, July 2007, primary author: Caruso<br/><br/><br/>Study 2: Steroids, July 2005, primary author: Armanini


6,537 Views 5 Comments 0 References Permalink Tags: news, fat, burn, lotion, application, featured-products, tissue, adipose, topical, creme, lipolysis, subcutaneous

In this July 15, 2008 interview, Bryan Rhodes talks about:<br/><br/>!|title=2007ironmanukbike|height=148|style=border: 5px solid black; margin: 5px; float: left;|alt=|width=224|class=alignleft alignnone size-medium wp-image-53|src=!-How to manage nagging injuries<br/><br/>-Ironman race day nutrition strategies<br/><br/>-His top tips from a pro<br/><br/>You don't want to miss Rhodsey, the entertaining kiwi from Taupo, New Zealand! Visit his website at


367 Views 0 Comments 0 References Permalink Tags: triathlon, ironman, injury, racing, triathlete, podcast, rehabilitation, rhodes

For any multi-sport fans in the Spokane or Coeur D' Alene region, here is an exciting announcement.

*What: Triathlon nutrition clinic, with primary focus on fuel absorption, hydration, physiology and practical logistics of race-day fueling. Taught by Ben Greenfield, exercise physiologist and certified sports nutritionist.!|title=gu-energy-gel-logo-jpeg|style=margin: 5px; float: right;|alt=|class=alignright alignnone size-medium wp-image-51|src=!<br/><br/>Where: Champions Sports Medicine at 730 N. Hamilton. Clinic will be in the physiology lab.<br/><br/>When:* July 23rd, Wednesday 6:30pm.<br/><br/>Cost: $15<br/><br/>E-mail ben@ bengreenfieldfitness.comto sign-up and reserve your spot today!


171 Views 0 Comments 0 References Permalink Tags: news

Heal Thyself, Hamstring

Posted by pacificfit Jul 16, 2008

!|title=kenkowave|style=float: left; margin-left: 5px; margin-right: 5px;|alt=|class=alignleft alignnone size-medium wp-image-46|src=!

So as I sit here working on my computer, I have an infrared unit applied to a slight hamstring strain on the back of my knee. While I chill with a Class II Medical Device on my leg, I figured I'd give you readers the breakdown of what infrared technology actually is.

Basically, all energy exists as pulses or waves. The wavelength longer than red light waves is called infrared, and it can't be seen by the naked eye, which I think is why they call it far infrared (because you can't see it if it's far away, right?). However, these infrared wavelengths contain energy that can painlessly penetrate beneath the skin surface. You just hold an infrared unit to the affected area, and leave it there for 5-15 minutes! Here are some interesting facts about infrared technology:

-Infrared energy can work at the cellular level to increase circulation, reduce<br/>inflammation and relieve pain.<br/><br/><br/>-Infrared waves are a natural form of energy that is present in all living things.<br/><br/>-An infrared treatment system is superior to heating pads or creams,<br/>because the energy is directed to the problem area underneath the surface.<br/><br/><br/>-Unlike heating pads or creams, infrared energy does not cause<br/>uncomfortable skin heat in normal use.<br/><br/><br/>-Infrared technology offers advantages over laser heat therapy, which<br/>can cause tissue damage.<br/><br/><br/>-Infrared technology also uses longer wavelengths of energy, which provides<br/>deep penetration.<br/><br/><br/>-An infrared unit uses very little electric power and is economical to operate.<br/><br/><br/>=LED (light-emitting diode) wave technology was originally developed for the<br/>NASA Space Shuttle to research plant growth in space.<br/><br/><br/>-Infrared technology is considered a Class II medical device by the United States Food<br/>and Drug Administration, and is available in the US without a prescription.<br/><br/>I'm implementing a unit that one of my friends gave me, and so far I've successfully utilized it on a rotator cuff strain, ankle tendonitis, and now the hamstring. It's called a "Kenkowave", and you can get it here or read about it here.


406 Views 0 Comments 0 References Permalink Tags: injury, hamstring, strain, healing, alternative, featured-products, circulation, infrared, kenkowave, inflammation

Body weight only workout, and you can perform it anywhere - bedroom, hotel, backyard or bowling alley!<br/><br/>Instructions:<br/><br/>-5 Regular Push-ups<br/><br/>-5 Narrow Grip Push-ups<br/><br/>-10 Swoop or Hindu Push-ups<br/><br/>-20 Mountain Climbers<br/><br/>-20 Pulls<br/><br/>-30 Second Ab Hover<br/><br/>-20 Dips<br/><br/>-10 Lateral Step-ups per Side<br/><br/>httpv://


851 Views 2 Comments 0 References Permalink Tags: training, video, weight, travel, body, exercise, videos, band, routine, hotel, resistance, ab, metabolic, ben, greenfield, elastic, push-up, circuit

!|title=body|style=border: 2px solid black; float: right;|alt=|class=alignright alignnone size-medium wp-image-40|src=!July 14, 2008 Podcast

Included in this show:

-Does spot reduction actually work?

-Can you put stuff on your skin that will cause you to burn more fat?

-What supplements cause fat loss, even without exercise?

-What is the most effective type of exercise to lose fat?

-Can you lose fat and build muscle at the same time?

-Does weightlifting burn fat?

-Does the "calories in=calories out" equation actually work?

-Is there a "fat-burning zone"?[ |]

And much, much more...

Having trouble listening? Click here for mp3 version.</p>


918 Views 4 Comments 0 References Permalink Tags: diet, nutrition, muscle, podcast, exercise, cardio, intensity, calories, intervals, supplements, cellulite, fat, zone, lotion, weightliting, tissue, adipose, spot-reducing, fat-burning, topical, creme

!|title=jumpingontobike|style=border: 3px solid black; vertical-align: middle; float: left;|alt=|class=alignnone size-medium wp-image-38 alignleft|src=!

July 11, 2008 Podcast </p><br/>The latest news from the Journal of Strength & Conditioning Research, packaged into understandable terms by Ben Greenfield, including:<br/><br/>Influence of seat height on cycling economy<br/><br/>Effectiveness of indoor spin classes<br/><br/>New type of blood lactate testing<br/><br/>Approximating your ventilatory threshold<br/><br/>Simultaneous weight and endurance training - helpful or harmful?<br/><br/>How weight training affects stride length in runners<br/><br/>Nutrition For Performance review of a talk from the National Strength & Conditioning Association Conference

Having trouble listening? Click here f or mp3 version.</p>


394 Views 0 Comments 0 References Permalink Tags: length, running, cycling, nutrition, weightlifting, endurance, performance, research, strength, podcast, spin, vo2, stride, indoor, conditioning, blood, lactate, nsca, seatheight

!|title=11|height=69|alt=|width=64|class=alignnone size-medium wp-image-21|src=!*July 8, 2008 Podcast*


</p><br/>1. Introduction: "What to Expect in The Podcast"<br/><br/>2. Interview: Preview of Upcoming Interviews<br/><br/>3. Workout of the Week: Round & Round<br/><br/>*4. Book Review: Run With No Pain<br/><br/>5. Nutrition: Healthy Chocolate-Peanut Butter Ice Cream<br/><br/>6. Special Topic: *Preview of the National Personal Training conference<br/><p style="text-align: center;">--

-Topic websites mentioned in this episode-

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Having trouble listening? Click here  for mp3 version.</p>


467 Views 0 Comments 0 References Permalink Tags: news, training, data, sports, triathlon, nutrition, injury, run, personal, strength, triathlete, pain, washington, podcast, healthy, hip, ice, back, chocolate, medicine, conference, champions, peanut, butter, alternative, ben, greenfield, cream, substitute, spokane, rotation, bryan, rhodes, nsca

Shownotes for this week's podcast:<br/><br/>What will this podcast be about?<br/><br/>Interview with Bryan Rhodes, pro triathlete


186 Views 0 Comments 0 References Permalink

!|title=webrunwnopain|alt=|class=alignnone size-medium wp-image-34|src=!<br/><br/>I just put the finishing touches on a new manual. It's called "Run With No Pain" and offers a step-by-step workout routine for eliminating low back pain in endurance athletes. Primarily, this book is for individuals who have back pain related to a posterior hip rotation (a shortening of the lateral hip rotator muscles).<br/><br/>I uploaded each video for the book onto youtube so that you can check them out. Click here to visit the Run With No Pain channel on youtube. The routine that explains how to use the exercises can be found at the website .


644 Views 0 Comments 0 References Permalink Tags: news, training, triathlon, bike, injury, weightlifting, endurance, run, swim, strength, exercises, routines, resistance, triathletes, featured-products

Everybody loves chocolate peanut-butter ice cream. But there is a healthy alternative.<br/><br/>Check out the website . It is a very useful website that I mention in this week's podcast episode. NutritionData allows you to gather nutrition labels and very specific information for every food on the planet. Here's a screenshot of one brand of Peanut Butter ice cream:<br/><br/>!|title=peanutbuttericecream|alt=|class=alignnone size-medium wp-image-32|src=!<br/><br/>And that's just 170 grams, which is about 3/4 cup. Not much.<br/><br/>So here's the alternative that you can do yourself at home:<br/><br/>1. Take 1/2 a container of plain low-fat or fat free yogurt (about 60 calories).<br/><br/>2. Add 1/2 a tablespoon of almond butter or peanut butter (50 calories).<br/><br/>3. Add a tablespoon of Hershey's chocolate or Ovaltine OR 1/4 dark chocolate bar for added texture (50 calories).<br/><br/>4. Freeze for 20 minutes and voila! Chocolate-peanut butter frozen yogurt with less than half the calories and far less saturated fat and sugar.<br/><br/>Enjoy your new-found dessert.


335 Views 0 Comments 0 References Permalink Tags: news, nutrition, recipe, healthy, ice, chocolate, peanut, butter, cream, meal, low-sugar, low-fat, substitute

Round and Round

Posted by pacificfit Jul 4, 2008

httpv:// <br/><br/>Round and Round is a workout straight from <br/><br/>Here's how it goes:<br/><br/>1. Do 5 Swing Squats<br/><br/>2. Do 60 seconds cardio (bike, run, jumping jacks, etc.)<br/><br/>3. Do 5 Super Slow Push-ups<br/><br/>4. Do 5 Mountain Climbers per side<br/><br/>5. Do 5 Pull-Ups or Pull-Downs<br/><br/>6. Do 60 more seconds of cardio<br/><br/>Repeat, but add 1-2 repetitions to stations 1, 2, 4, & 7. Check out the video for exercise instructions!


344 Views 0 Comments 0 References Permalink Tags: news, video, bike, run, workout, swim, triathlete, exercise, videos