Sara has amazed me as a woman of strength and integrity. Despite hardships in her life that would have knocked many other people down, she kept fighting and never gave up. I'm honored to be a witness of her journey. Again, welcome to Path of the Dragon. I'm so glad to have you here Sara!

And he's the first member in our community from the Asian continent! I'm from China but I'm residing in the US. Fedor your cinematic profile pic has an air of mystique. What sports do you play daily? I remember your comment in a post that you like complex harmonies in music! Well, another pleasant surprise, besides cooking alternative healthy desserts, members of this community also have a variety of experiences with music! For example, @Bill Hazelton plays drums, and @Mike Pirie once hosted an online musical event for 300-400 people in an MMO community during COVID. What do you like to put in your porridge? In China we like to put fermented duck eggs with black skin and orange oily egg yolks. It's salty and with a special taste. How did you discover Path of the Dragon and what made you join? I'm so glad you are here! Again, welcome, Fedor!

Unless it's made with healthy ingredients, with more protein and fewer calories. It's easy to make and TASTY! And funny story before I show you the recipe. I showed my purple sweet potato taro cake video to a friend of mine on TikTok and he said he only cares for chocolate cake. I thought. What a wonderful idea. And here it is. My recipe: Blueberry Chocolate Protein Cake in 3 Steps Step one: - Mix and mash 1 banana, one egg, Greek yogurt, one and a half spoon of cocoa powder (16g), one spoon of baking powder (6g), one spoon of protein powder, one spoon of almond flour - Pour half into the container, one layer of banana, dark chocolate pieces, blueberries - Pour the rest of the initial mix Step two: - Air fry 340F for 40 minutes Step three: - Spread a layer of yogurt, some nuts and blueberries on the surface - Pour on melted chocolate sauce made from milk, dark chocolate and gelatin Nutrition Stats 650 Calories per cake (I cut it into 6 triangles, and can only eat 2-3 max because it's very filling) 45g of protein 22g of fat 78g of carbs

George! Welcome! I'm so glad to know that you not only joined our community, but also discovered our community completely on your own! @Bill Hazelton @Mike Pirie @Anthony N @Jeremiah Hance @Laura Sura we have our 9th member now, including me. George shared his favorite food, which is a traditional Greek dish called souvla. Honestly it looks amazing to me! I would eat it for main meal if I know how to cook it properly. And George you will be pleasantly surprised that I post a lot of recipes here under the Dragon Fuel category! I try to make healthy meals with clean ingedients. Let me know your dietary preferences, so I can include variations for your exact needs! For example, I usually use low-carb high-fiber substitutes to hamburger buns or burrito wraps. And I use chicken breast instead of pepperoni for homemade pizza. Please tell us a bit more about yourself! For example, how long have you been working as a full-stack dev? Did you study computer science in college? What are your biggest goals for health that you feel comfortable sharing? So happy to have you join us! I look forward to seeing your comments and posts in this community!

I'm guessing that you've had the pleasant surprise after joining Path of the Dragon that I frequently share recipes for alternative healthy desserts in the Dragon Fuel category. Of course the desserts have the benefits of healthier ingredients, lower calories and the freedom of customizing to your own taste. But there are two scientifically-backed reasons why I developed the habit of baking and cooking my own desserts. The effect is enormous, because the habit makes it much easier for me to stay shredded and athletic! @Bill Hazelton @Mike Pirie @George Alexandrou @Salim Albitar @Anthony N @Asha Hope @Braden S. Watt @Laura Sura @Jeremiah Hance miyou guys will love it 1). I actually burn more calories by cooking my own food rather than intense training. This sounded ridiculous to me. But the body uses 30% of its daily energy expenditure on Non-Exercise-Activity-Thermogenesis (NEAT). And that includes any movement you perform other than exercise. For example, walking from your office to the outside, climbing stairs to retrieve something from your bedroom, going to a physical store shopping, and of course, peeling potatoes, cutting them, mashing them and baking them to make your own dessert. NEAT burns more calories than intense exercise because even the most intense and strenuous exercise uses only up to 25-30% of your daily energy expenditure. And for me specifically, I train for hours, but my training style is low volume high intensity sprinting, jumping or weightlifting. I would perform one set of 80 meters sprint full speed and the rest for three minutes to let my nervous system recover make sure the quality of my next rep is high. And I would perform a set of 2 power cleans that are 1.3x my bodyweight, then rest for three to four minutes so that I can feel fresh for the next set. So even though I spend hours at the gym, the calories burned would probably account for 15-20% of my daily energy expenditure.