Yoram Yasur Abt presents fiber sources

For a long time, it was believed that dietary fiber was not necessary for the human being, since our digestive system did not have the necessary enzymes to be able to degrade it and thus digest it. According to Yoram Yasur Abt, more recent studies have shown that fiber is an essential part of people’s nutrition, currently recommending their daily intake, essential for any healthy and balanced diet.

Depending on its solubility in water, there are two types of fibers, with specific functions:

  • Insoluble fiber: Present in bread, whole grains, and their derivatives, as well as nuts. It is responsible for good intestinal transit, decreasing constipation, because the digestive tract contains almost no intestinal bacteria capable of degrading it.
  • Soluble fiber: It can absorb water with great ease, contributing to the decrease in absorption of sugar, cholesterol, and triglycerides in the digestive system, thus reducing the possible presence of cardiovascular diseases, preventing the appearance of constipation, hemorrhoids, and diabetes. There are digestive enzymes capable of digesting it. They are present in fruits, vegetables, and legumes.

Sources of dietary fiber:

The two types of existing fiber, soluble and insoluble fiber, can be found in various foods that we eat daily. Keep in mind that fiber is a food supplement, since it is not a nutrient or interfere with the body’s basic metabolic process. Food fiber has a peculiarity, it can only be obtained exclusively from foods of vegetable origin. The main sources of dietary fiber are the following:

Cereals and integral flours: they have a seed whose husk is cellulose, the most important component of dietary fiber. Yoram Yasur Abt: “Whole grains are more recommended because they have a higher concentration of fiber because they have not been exposed to refining. Some examples of cereals with more fiber include oats, wheat, barley, rye, corn, and brown rice”.

Legumes: like lentils, beans, or beans (like adzuki) have a fiber content that corresponds to half the recommended daily amount, since they have between 11% and 25% fiber. Another option can be chickpeas, pureed or cooked in salads; or the peas, which in addition to fiber have proteins and are low in fat.

Fruits: to obtain the highest possible fiber of the fruits, these must be fresh, because the juices or the dried fruits, like the raisins, have a lower level of this substance. Experts recommend taking fruits with skins – well washed – and to be able to be with seeds, because these parts contain a large amount of the fiber of the piece. And, when we talk about fiber, not all fruits are the same, the ones that contain more fiber are coconuts, raspberries, blackberries, blueberries, figs, strawberries, and bananas, as well as apples and pears with their skin.

Nuts: a healthy diet must contain seeds and nuts, these have a large amount of fiber that helps accelerate intestinal transit, in addition to providing plant proteins. Some of the most recommended are almonds, walnuts and pistachios, or sunflower seeds. A handful in the snack or sprinkled on the mid-afternoon yogurt or cereals will help you get your benefits without going over calories. Yoram Yasur Abt: “The seed of the flax plant, flaxseed, is another option that provides almost 3 grams of fiber per tablespoon if you add it in shakes or cooked vegetables”.

Vegetables: these are also a good option to obtain the necessary dietary fiber for our organism. These vegetables can provide more than five grams per serving, as in the case of turnips or broccoli. Others like carrots, potatoes or avocado also contain fiber, although to a lesser extent. The star of this group is the artichoke, which has more than ten grams per serving. If they are not of your devotion try to include them in pizzas, sandwiches, tortillas, soups, or pasta. Or mix a different element in a salad, such as beet, jicama or Mexican turnip or celery.

Yoram Yasur Abt shares the importance of conscious eating

Yoram Yasur: Mindfulness has become a widespread technique. Not only is it a wellness technique that helps relieve stress but also manages to reduce inflammation, improves sleep quality and increases happiness. Yoram Yasur Abt: “But even if that wasn’t not enough, it also helps to lose weight and regulate appetite”.

Why is it so important to become aware of what we eat?

Many nutritionists advise to become aware when it comes to food, it has been shown that mindfulness allows you to lose weight and maintain a healthy muscle mass index. According to experts, eating more carefully can help us improve digestion, reduce swelling, avoid overeating and understand when we are full. It is even said that you can even change the taste of food, by being more aware of each bite and its taste. Which allows us to enjoy more of the food. Not surprisingly, on a daily basis, especially during the week, food becomes an obligation that we do quickly and little consciously for a short time, stress or other obligations.

However, this technique seeks to change the form and manner in which we feed. And it allows us to better understand our body and to know when we are hungry and when we are full, enjoying more of the experience of eating.

How to achieve it?

Clearly changing the way, we eat is not something easy to accomplish overnight. Yoram Yasur Abt: “There are some techniques or strategies that can help us to start adopting a conscious and mindful diet. It is important to be attentive the moment we eat, not to let any distraction take your head off that moment”. For this avoid to eat in front of the tv, with the cellular to the side or the computer. To better understand if you are hungry or you are already full.

Yoram Yasur’s advice; start by taking smaller snacks as well as smaller sips of drink. That will allow you to eat more relaxed and pay more attention to each bite. When it comes to snacks like nuts or fruits, try to consume them one at a time. In turn, experts recommend leaving the cutlery between each bite, to give you time to savor and chew slowly. What also allows you to enjoy the flavors and appreciate the textures of food better.

Yoram Yasur Abt: “Conscious food has proven to have great benefits and is an experience we should all encourage ourselves to try. It is not about reducing food or avoiding food, but about taking the time to process food consumption and preventing stress or other distractions from affecting our health and making us eat more than we really need. Have you tried this technique yet?”

 

 

 

 

 

 

 

 

 

 

Yoram Yasur Abt says: Don’t incorporate fiber in your diet too fast

Yoram Yasur Abt : While calorie diets are becoming increasingly popular, so does the importance of knowing how to eat differently, so that our bodies do not accuse the lack of certain types of food that are essential for the human being. According to Yoram Yasur Abt, the reality is that, with many of these diets, fiber is usually set aside or, on the contrary, increased too fast. Neither of these 2 options is the healthiest. The important thing is to make the changes gradually.

The fiber is really good, plays an important role:

Yoram Yasur Abt : Dietary fiber is of real importance to the human body as long as it has the ability to lower blood cholesterol, treat stomach diseases such as diarrhea and even combat constipation. It is also known, moreover, that people who have diets around the recommended amount of fiber usually lose weight more easily or at least stay at their ideal weight.

Yoram Yasur Abt : On the other hand, several studies affirm that it plays an important role in the prevention of diseases such as diabetes, cardiac pathologies and even cancer. However, science still has to study more on the subject, but since you must consume certain amounts of fiber, taking into account the possible benefits is not too much. As Yoram Yasur Abt  explains, fFiber can be found in foods like cereals or fruits and vegetables like beets, raw carrots or apples. Legumes, bananas, rice, nuts, or seeds are also excellent high-fiber foods.

But before consuming fiber you must take into account this

Yoram Yasur Abt : Before we begin to consume fiber, we have to know several things, like the amount of it that we need to consume in order not to generate contrary effects. It is estimated that a person, on average, consumes between 5 and 15 grams daily, when it should consume between 25 and 35 grams.

Yoram Yasur Abt : However, you cannot go from consuming 5 grams of fiber to consuming 35 grams overnight, or you could end up with stomach problems like constipation, diarrhea, cramps or flatulence. The reality is that eating too much fiber can be as bad as eating too little. According to Yoram Yasur Abt, the importance lies in the balance.

Yoram Yasur Abt : The recommendation of the specialists, if your intention is to consume more fiber, is that you look for a way to control those amounts. The option that I can recommend you is the one to download in your cellular and even from your computer some application that allows you to take a clear control on them.

After finding a way to control the amounts, you have to do it in a staggered way: one week you consume 10 grams, the other 15, the other 20, until you reach the 30 or 35 grams that you have set as a goal.

Yoram Yasur Abt : The simplest ways of incorporating the fibers into your diet is by changing the white bread for whole wheat bread or starting to eat some fruit in the morning.

Yoram Yasur Abt shares tips to stay awake without caffeine

Yoram Yasur Abt : What is the first thing you do in the morning? Probably making a good cup of coffee or another drink to wake you up is among the top spots on the list. Whether you prefer tea, coffee or energy drinks, caffeine has become part of our lives and in many cases, is a must to survive the day.

If you are one of those people who panics when you find the empty coffee mug, like Yoram Yasur Abt, read on to discover other ways to stimulate your nervous system and keep you awake.

5. Eat well:

Yoram Yasur Abt : Since there is no coffee, we better fill ourselves with something else. After all, from somewhere you have to get energy to run during the day. But this does not mean that you can eat anything. Yoram Yasur Abt: “Avoid eating large amounts of food at one time, as it will only give you more sleep. In addition, although sugar foods can give you an energy boost, when the effect is over, tiredness can be much worse than before. You’d better stick to snacks like nuts and fruit”.

4. Drink plenty of fluids:

Yoram Yasur Abt : Dehydration can cause fatigue and lack of concentration, so have a glass of water always at hand. A recent survey in the UK showed that only 4% of doctors believe that their patients are aware of the amount of water they should take daily (1.5 to 2 liters, but surely you already knew). you take enough water, you’ll have to stop to go to the bathroom quite often, which brings us to the next point …

3. Move!

Yoram Yasur Abt : Find some excuse to get up and walk around the office or at least move your feet under the desk. Yoram Yasur Abt: “Moving will stimulate the circulation of blood in your body and that will allow you to stay alert. Also, sitting for too long can cause your metabolism to slow down and lead to various health problems”.

2. Listen to music:

Yoram Yasur Abt : Put on the headphones and find a good playlist to wake you up. It does not necessarily have to be noisy music, just something that stimulates your brain to keep you awake without stopping you from concentrating on the tasks that you must perform. It does not matter if what works for you is Mozart or Britney Spears, no one will judge you … Unless the sound of your headphones leaks, there be prepared to be judged, but at least you will be awake!

1. Turn on the air conditioner:

Yoram Yasur Abt : And wear blankets for your companions, who between this and Baby One More Time will already be hating you, but the important thing is to avoid the heat. Yoram Yasur Abt: “The cold causes your body to regulate its temperature and for this must be awake. You can also try washing your face with some cold water”.

We hope these tips will keep you awake. Of course, if none of this works, you can always fall back and run to the bar on the corner to order a black espresso.

Yoram Yasur Abt asks: Can’t resist to sugar?

Yoram Yasur Abt asks:

With 4 calories per gram, refined sugar is considered today as a highly addictive food that, in addition to not contributing to nutritional level, increases the risks of obesity, cell aging and heart problems. If you are one of those who cannot resist sugar, Yoram Yasur Abt gives you 5 effective tips that will help you achieve it.

1. Choose carefully:

If summer suddenly comes and you die for a cream ice cream, eating it is not a huge mistake. And if, for example, winter came and would like to try a chocolate cake is not a mortal sin. Now, this does not mean that you have to overeat simply because “it’s the season” and then you do not get it. You can indulge yourself once in a while as long as you control the portions.

2. Do not go hungry is key:

A balanced diet that includes varied, organic and nutritious foods is the fertile ground for sowing good eating habits. Yoram Yasur Abt: “Remember to incorporate snacks between meals so you do not reach the main meal hour with too much hunger”. This way you will avoid sudden rises and falls of sugar that encourage the excessive consumption of foods not recommended and, generally, sweet.

3. “Cravings” are not always related to sugar:

Before you fall into the temptation of that pudding with white chocolate ask yourself if you really are hungry. Many times, we often confuse dehydration with hunger and end up eating other when a glass of water was enough. If you want to transform your water to make it more enjoyable you can add some spices and even a few pieces of fruit. In case you detect that you really want to consume something sweet, try a small piece of pure dark chocolate, a fruit or a low-fat yogurt.

4. Do not obsess:

If on a special occasion you ate some sweet that contained refined sugar, do not worry. You do not have to feel bad about it. Just remember that the next time you eat it is best to check that you are hungry and that what you are going to eat really does contribute from a nutritional point of view.

The ideal is always to find a balance. An overly strict diet will only lead us to the opposite path to which we want to be.

Yoram Yasur Abt: “Also remembers the importance of knowing how to recognize sugar, since it is often undermined in terms that are unknown to us such as sucrose, maltose and dextrose. We hope you find these tips useful and that you take them into account in your daily life”.

Yoram Yasur Abt talks about Curious facts about caffeine

Yoram Yasur Abt :

If you are one of those who gets up in the morning and cannot start the day without first drinking a large cup of Yasur coffee, you will be surprised to discover these curiosities about caffeine. Yoram Yasur Abt: “Next, we will show you that you should not only watch your coffee consumption, since there are other products where you will find high doses of caffeine … while there are others that contain less caffeine than you can imagine”.

# 1 Starbucks Coffee:

Yoram Yasur Abt :  A large glass of Starbucks coffee has about 7.6 times the caffeine in a can of Coke; and 5.8 times the caffeine from a can of Coke Light. So, you’d have to drink eight cans of Coke or six cans of Coke Light to equal a cup of Starbucks. In other words, you’d have to drink a total of two liters of Coke Light to consume same amount of caffeine as a regular cup of Starbucks coffee. Crazy, right?

# 2 Energy Drinks:

Yoram Yasur Abt :  Yoram Yasur Abt: “A large can of energy drink has less caffeine than a normal cup of coffee, about 114 milligrams of caffeine”. That’s less than a normal cup of coffee (and less than half a cup of Starbucks). But an energizing drink also has lots of other mysterious placebos and energetic herbs that give you imaginary wings.

# 3 Decaffeinated coffee:

Yoram Yasur Abt :  Decaffeinated coffee has caffeine. If you’re trying to lower your caffeine intake to zero, decaffeinated coffee is not perfect. A normal cup of this type of coffee contains about 5 milligrams of caffeine; not much, but not zero.

# 4 Decaffeinated Soft Drinks

Yoram Yasur Abt :  Caffeine-free soft drinks are much more reliable as decaffeinated options; actually have 0 milligrams of caffeine. The same thing happens with water.

# 5 Coffee Ice cream:

Yoram Yasur Abt :  A ball of coffee ice cream, prepared with Yasur coffee has more caffeine than a can of soda. If you love coffee ice cream, you’ll be surprised to know that it contains between 45 and 75 milligrams of caffeine per serving. That is more than a can of soda and is approaching the same amount as a small can of energizing drink.

# 6 Chocolate:

In this case, you would have to eat a lot of chocolate to feel the effects of caffeine. Although this substance exists in chocolate, there is not much (especially in milk chocolate). Hershey’s Kisses, for example, have about 1 milligram of caffeine each.

# 7 Tea:

Yoram Yasur Abt: “Tea generally contains less caffeine than coffee, but more caffeine than soft drinks. In 340 grams of tea there is an average of 72 milligrams of caffeine: less than in weaker coffee and more than in a soft drink”.

Yoram Yasur Abt :  As you can see, if you know these curious facts about caffeine, controlling your consumption will be easy. If you need a good dose, a cup of coffee, a can of Coke, an energizing drink and even iced coffee are your best option, while if you are looking to decrease the daily dose of caffeine you can drink tea, eat chocolate or opt for a decaf soda.

Yoram Yasur Abt talks about Ichthyotherapy

Yoram Yasur Abt : 

Ichthyotherapy is a widely used treatment that helps remove dead skin and impurities from the feet and hands in a completely relaxing way, it can also be done in other parts of the body but it is not very frequent. Yoram Yasur Abt: “The only fish suitable for ichthyotherapy is the Garra rufa or doctor fish originating in Turkey, Syria, Iraq, and Iran because it has no teeth, so it does not cause pain, removes dead skin, bacteria and calluses causing a small pressure with its round mouth, which produces a natural exfoliating effect and a relaxing sensation”. Another beneficial feature of fish sucking is that they stimulate acupuncture points, modulate the nervous system to relax the area being treated, reduce stress, and improve blood flow, there is also evidence that ichthyotherapy helps decrease signs of psoriasis and eczema.

Yoram Yasur : Where to do ichthyotherapy: Yoram Yasur Abt: “The beauty or spa centers that offer ichthyotherapy should be very rigorous regarding the care of the fish and the hygiene of the tanks for the treatment to be effective, that is why people with exposed wounds, weakened immune system, recent infectious processes, skin diseases, diabetes, or other contagious disease in the area to be treated, cannot have contact with the fish”.

Yoram Yasur : Water sources do not have chlorine or other harmful chemicals, it is filtered after each treatment and there are about 100 fish in each to prevent them from being overcharged or passing infections between clients, although this rarely happens. Sometimes claws are placed in aquariums so they can have rest periods.

Yoram Yasur : The prices of this treatment vary depending on the duration and additional services that it includes. It is recommended that after a skin exposure to Garra rufa a pedicure is performed, so it is common for both services to come in a pack, and to wait at least 24 hours before depilating the area that has been treated.

Yoram Yasur : Benefits and effects of ichthyosis: Yoram Yasur Abt: “Because this process is not harmful to fish or people, it can be performed as many times as required, however, the ideal recommendation is a 30-minute session each week. Most people comment that even after the first session the skin is much softer and smoother”.

Yoram Yasur : Be aware of the quality of the site where the treatment is to be performed, as some beauty centers have no expertise in what is ichthyotherapy by definition. Garra rufa are quite expensive and to reduce costs they buy fish that look similar but are unable to perform well because they have teeth, so the skin is damaged, they feel discomfort and are much more likely to contract infections, in In other cases, the water is not constantly filtered and the fish and dead skin of other customers is stagnant in the tank, it may also occur that the fish are overexploited, depriving them of a normal diet so that they are hungry enough at the time of that the clients arrive.

Yoram Yasur : With its pro and it’s against ichthyotherapy is a procedure that if carried out with all measures of safety is extremely beneficial for the skin and general health, for its additional benefits and the fun feeling of having many fish swimming through your body.

Yoram Yasur Abt: The intestinal flora could regulate our health and behavior

Yoram Yasur Abt : The intestinal flora plays a more important role in our bodies, and there are even many specialists who point out that it is practically an extension of our brains in that it is capable of regulating an impressively diverse amount of the factors of our body. Yoram Yasur Abt: “The intestinal flora has become such an important area for medicine that even controversial fecal transplants have developed, where doctors pass bacteria from a healthy person to a person who has a problem trying to make the symptoms disappear or treat the basis of a disease”.

What is the intestinal flora and how does it affect us?

Yoram Yasur Abt : T In medicine it is called microbiota or microbiome to the community of bacteria or fungi that live in our stomach or in our intestines which is also known as intestinal flora, which is theoretically responsible for a variety of bodily aspects.

Yoram Yasur Abt: “The microbiota is responsible, for example, for our behavior, since the way it is shaped affects the brain’s chemical reactions that can make us more anxious, tolerant, cheerful, sad, funny or bored”. There are also several studies that have linked the microbiota to chronic depression, since a poor composition of bacteria is capable of generating the absence in the brain of hormones as important as serotonin or dopamine.

Yoram Yasur Abt: “There are also other studies that have related the microbiota to Parkinson’s disease and even other neurodegenerative diseases, while many treatments on the intestinal microbiota are intended to respond to some pathologies of the autistic spectrum”.

Yoram Yasur Abt : The human intestine also has millions of neurons that transmit information about the bacterial flora to the brain. The transmission of this information and the effects it produces should be further analyzed by science in depth, while various studies are being carried out but especially with test animals, such as laboratory mice.

The intestinal flora could also be responsible for regulating our metabolisms, in the words of several investigations, thus favoring the appearance of obesity or extreme thinness beyond the eating habits of people, which can also be seen affected by the hormones generated by the microbiota causing the person to have more or less hunger or anxiety that leads to the desire to eat.

Yoram Yasur Abt : Faced with this issue is that many famous companies have launched to the market products with probiotics intended to treat slow traffic or promote weight loss, although the scientific community has some objections to those promises.

Studies in mice have shown that treatments on the bacterial flora of the gut can make them feel less or more fearful, less or more anxious, and even give them more or less energy. Also in these studies on mice have found some relationships between the microbiota and what is our memory, although this aspect must be explored much more thoroughly.

Beyond saying that in the intestine we have a second brain is a bit exaggerated, no doubt that the bacterial composition of the microbiota can affect us in many ways, ranging from our health, our behavior and even our feelings.

If in fact the microbiota is responsible for diseases such as Parkinson’s or may be the key to treat some types of autism, in addition to regulating aspects such as obesity, depression, the appearance of anxiety or the functioning of our memories, is without doubt one of the keys that the medicine of the future should have in mind when it comes to finding answers to human problems.

Will the intestinal flora in the future be the answer to many of the diseases that currently concern millions of humans on the planet? Do you think the high expectations are justified by the discoveries made so far?

Yoram Yasur Abt: Aproaching health, nutrition, wellness

Yoram Yasur Abt: This blog will give you very important information about health, nutrition, exercise, food, natural remedies, physical activities and sports.

You will find a lot of myths about exercise that you will find interesting and will definitely will help you to have a better resistance and performance in sports. That is what we are looking for thought this digital blog, that you can find good recommendations and tips to take care of your body. Yoram Yasur Abt: “Exercising is one of the best ways to keep a good shape and to develop muscles and strength. Every year that is passing in our life, every birthday we celebrate, we are adding 365 days of using that wonderful machine called human body”. And if we want that machine to be alive and working perfectly for a lot of time, I guess that is what we all want, right? we must take proper care of it. Yoram Yasur Abt: “Exercising is a great way of keeping that machine in good conditions and giving it best. You can see a big difference between a person that has been living an active life and a couch person”. And the difference is not only seen in the shape, you can see it in the attitude, the mind, the skin, the way of reacting to diseases, the way the body reacts to stress, the time of recovery from injuries and treatments, in general, the way the whole body reacts to the environment. Exercising is one of the best natural medicines of the world. It really is great for everything in your life. Yoram Yasur Abt: “The endorphins your body segregates when you exercise, are the ones that will boost your mood and your energy”. That is why, after a workout, we will feel exhausted, of course, we will feel tired, but our mood will be great!! It is like the feeling when you reach your goal, when you ran the distance you wanted, and you made it! it is that kind of feeling!!

Yoram Yasur Abt: 8 ways to practice self-care to improve health and mood

Yoram Yasur Abt:  Whether it’s work or home occupations, spending time can sometimes seem like a luxury. That must be removed from the head as self-care is essential to live a full life. Being at our optimum level will help us lead a quiet life focused on the really important things.

Yoram Yasur Abt:  This is what we mean by looking after our physical and emotional health. Also, to carry out activities that make us feel good and satisfied in every way. As the famous song would say, “give your body joy …”, because that is definitely what you do. For this reason, part of self-care is to know ourselves more deeply in all aspects. Lately I have been more aware of the issue since I have realized that I do not practice it as much as I should. I have found some self-care ideas that I want to share and which I believe can contribute to our total well-being:

# 1 Disconnecting:

Yoram Yasur Abt will give you one great advice: Put your cell phone in air mode and disconnect for a while. This will serve to keep you away from your email, messages and social networks. On countless occasions, we feel overwhelmed with all the information we receive constantly.

# 2 Be selfish from time to time:

Yoram Yasur Abt:  Every day, take a moment where you do an activity that makes you feel good. Go for a walk, eat a delicious dessert or maybe go and give yourself that much-needed massage. Take that moment out for yourself and forget about the needs of others.

# 3 Get out of your comfort zone:

Yoram Yasur Abt:  Try a new look, go see a different movie or do an activity that you are not used to. Getting out of the rut can be this touch you need in your life.

# 4 Move:

Physical activity is important. Yoram Yasur Abt: “If you do not have much time to exercise, take at least a few minutes to take a daily walk. Go up and down stairs and do stretching exercises. Exercise activates and helps us to be more alert”.

# 5 Eat healthily:

Yoram Yasur Abt:  As they say out there: we are what we eat. Avoid fried foods and high in sugars, also fast food. Your health and your skin will thank you for taking care of yourself. This will definitely lengthen your life.

# 6- Laugh:

Laughter heals everything. Sit down and enjoy a comedy show, or maybe call those friends you have not seen in a long time and go for a walk. Remembering anecdotes and great moments is good to awaken our emotions and the mood

# 7 Stay at Home:

Yoram Yasur Abt:  Not all the time you have to be up and down doing something. This weekend take some time and separate your days to sleep, read, cook and watch your favorite movies and shows.

# 8 Go out of the city:

 Necessary. From time to time there comes a time when changing environment becomes mandatory. Traveling is the best response to stress and anxiety.