Yoram Yasur: starting healthy lifestyle

Yoram Yasur: How to start a healthy lifestyle

Everything starts with a reason and fitness is not an exception to the rule. Unless you have a very good reason to start you will not be able to keep your commitment and move forward with your resolutions. The good news is that most of it is mental, which means that you can put an action plan in place that will remove all the obstacles that stand between you and your fitness goals:

Start with something small

Yoram Yasur: What you really need is to change your habits, and how you feel, and look will change on your own. The moment you focus on the action and not on the result is when you really transform, inside and out. Start with small changes in your diet and exercise habits, start by eating better and adding some squats and planks in your daily routine or pick up a 30-day challenge. It is important that you stick to the little things first, before you demand something more radical about yourself. The harder to push from the beginning, the harder it is going to be to stay on track.

Find the right activity for you

If you push yourself into something you hate to do, your commitment is very strong to begin with, very soon it will disappear. You must try to find the right thing for yourself, an activity that you will love, or you can learn to love. Maybe running will be the thing for you, or boxing or bodyweight training – you do not know for sure until you try. So, go for a run, do a martial art session, try a routine online until you come across the right one for you. The more you try, the higher are the chances of finding the one.

Choose a reasonable eating plan

Yoram Yasur: All you need is a guide, something that can easily be followed without checking on a list of forbidden foods and special instructions every time you want to have a meal. By counting calories, you just stress and make you feel miserable every time you bite into anything edible. What we want is something that can be maintained throughout his life, not just for a month or two. Yoram Yasur: Eating reasonably and consciously will very soon become the norm, if the terms are minimal. Think of it this way, high-value foods must be earned – sweets, baked goods, soft drinks. The fact that you want to lead a healthy lifestyle does not mean that you can never touch any of that anymore, it just means that you cannot be in your daily menu anymore, better things should.

Go slowly

Yoram Yasur: The slower you go the more you will have on your fitness trip. Quick results can be very tempting, but each shortcut comes at a price that you will not be willing to pay. The faster your body changes, whether it’s weight loss or muscle gain, more of a shock is to your system. And even though you will like what you see in the short term, in the long run, your body will try to return to what it knows, the comfortable weight and shape it had and it will do it in a blink of an eye the moment you back to the lifestyle you used to have, when the program is finished and when the diet is over.

Get a detailed plan

It must be as clear and detailed as humanly possible. You will be strong enough to stick to any kind of routine if you are not used to exercising and dietary restrictions, which should not make it harder to ask yourself from time to time what is coming. Ideally, you want something that I will give day by day instructions and if you do not have it ready, sit down and put your own schedule together. The vaguer the instructions the more likely it is to stray and abandon. Make it easy for you to continue in the program that you chose or designed for yourself and you will have more chances to appear.

Do it for 30 days

That’s roughly the time it takes to build a habit – roughly a month. And if you can stick to something for as long as you most likely will get into a routine of making better decisions naturally and without thinking about it later. Do not think of it as something you have to do for four weeks and you just take it one day at a time. It will help you if you keep a record and days to cross off the calendar to stay responsible.

Start a record

It is important that you write down everything you do and eat and take responsibility for every action or lack of action during your fitness trip. Record absolutely everything, including the little things like when you take it down stairs on an elevator or when you did additional squats during a TV commercial – These are the small victories that you eventually add, and it is important that you remember them. They will help you stay strong and maintain your resolve when you will be tempted to quit or skip one or two days or a week. Keep a record where you can see always, set reminder and days crossed outside a calendar to reinforce your commitment. We very often hide our records and then it becomes an “out of sight – out of mind” situation. Keep the notes on your computer screen, set up Google calendar reminders and cards with little things you can do to stay active throughout the day, in addition to your training program.

Yoram Yasur: White, brown rice?

Yoram Yasur: White or brown rice?

It is the favorite accompaniment of many. A grain as simple as rice can turn into more dishes than you imagine, it can be a risotto or a succulent rice with milk. No matter how I present it, it is equally delicious, but not everyone knows how well it is for health.

Yoram Yasur. Many people turn away from white rice because they believe that it is fattening and opt for the integral version because it is supposed to be better for the body and helps to lose weight, but which one is healthier?

White vs. integral

White rice is the most popular, but not the most complete nutritional level. All rice begins its “life” as brown rice, and the white goes through a grinding process that lengthens its shelf life, but also causes it to lose its vitamins, iron, and fiber. The result is a very rich refined cereal, but not as complete as before.

Yoram Yasur: White rice is a refined carbohydrate like white bread. If you want to lose weight is not the best option: as it does not have much fiber, the body digests it faster, so that after a short time of eating it you will feel hungry again.

For its part, brown rice provides all the nutrients that the white one lacks; It has a lot of fiber and that’s why it digests slower, so it’s ideal to avoid snack between meals. It is also proven that fiber helps lower cholesterol, maintain blood sugar levels, and reduce the risk of coronary heart disease.

The brown rice, in addition, has:

  • Selenium: is a micronutrient that plays an important role in the production of thyroid hormone.
  • Magnesium: helps with the development of bones and the production of cells, among other things.
  • Manganese: is a mineral that helps digest fats and prevent osteoporosis, among other things.

Should you leave the white rice?

Yoram Yasur: Although the integral is more complete at a nutritional level, that does not mean it is the right one for everyone. White rice is not harmful to health and, in fact, it is more beneficial for people with stomach problems, such as diarrhea or ulcers.

There are many pathologies where it is impossible to consume integral foods.

  • When there are diarrheas or gastric ulcers (among other diseases, also liver), it is not advisable to consume any type of integral food.
  • When we ingest fibers like the husks of raw grains or vegetables, it requires more gastric work, and this makes the picture of the person who has an ulcer or simple acidity worse.

In short, white rice is not necessarily bad, it only has less nutrients than whole grain, but that does not mean you should abandon it and consume only whole grains. You can enjoy both, but always in moderation and if you notice that one of them makes you sick to the stomach better consult a professional to recommend what is the best option for your case.

Yoram Yasur: Avocado beats aging

Yoram Yasur: Avocado is the indicated food to beat aging

No one can stop the passage of time, we know that: aging is a fact. Although we can feel more comfortable if we think that the years are coming on us. If you are worried about those first wrinkles and marks that you are beginning to see on your skin, do not worry and pay attention.

The avocado is one of the foods that helps to soften the lines of expression and feel more comfortable in our own skin:

Benefits of avocado

Yoram Yasur: The avocado plant is native to the Central American area and has several interesting properties. Yoram Yasur: Its main source of wealth is the “good” fatty acid or monounsaturated fat that allows control of blood glucose (blood sugar) and high blood pressure. In addition, it is rich in folic acids, vitamins C and E, necessary to strengthen the immune system and to maintain a healthy life and ward off diseases or pollutants. On the other hand, it is an important antioxidant and allows the skin to be hydrated much longer.

What if I do not like avocado?

Undoubtedly, adding this vegetable to your diet will help a lot to look better and younger. Yoram Yasur: You will feel lighter and with much more energy, which will allow you to add an interesting exercise routine to your diet. But what if the avocado does not like it? There are some other foods that can replace all the properties that this vegetable has: nuts (mainly nuts), cereals, broccoli, carrot, citrus, tomatoes, spinach

Y berries.

You can also make avocado face masks

The avocado is, without a doubt, a multifaceted fruit. It protects the skin from the sun, is hypoallergenic, hydrates the skin in depth, reduces inflammation and slows down the aging process among other things.

Simple mask of avocado

Yoram Yasur: To make an avocado mask for the skin you will only need a piece of the fruit. Remove the pulp from it and make a fine paste with it. Make a massage with the inside of the skin of the avocado on our face for 3 to 5 minutes, apply the pulp and let it act for 10 more. Rinse with warm water. This mask hydrates and softens the skin in depth.

Avocado mask for acne

This avocado mask is antioxidant, antibacterial and antifungal, so it treats acne quickly, healing it and preventing new buds from appearing. To do it you will need: 2 tablespoons of avocado puree, 1 tablespoon of honey, 1 tablespoon of cocoa powder. Apply the honey first to the avocado, stir and add the cocoa little by little. Apply on the face and leave on for 20 minutes. Rinse with warm water, do once a week.

 

Yoram Yasur: good energies myths!

Yoram Yasur: Myths and truths about good and bad energies

The energies are one of the main precepts with which it is preached in the Feng Shuai. However, not everything that is said is true and there are various myths and truths about the good and bad energies that we will show you here.

Truth: Energy influences pets

This is a great truth, because if good energy flows in a home, your pets will be calm and peaceful. However, if in the environment negative vibrations are the order of the day, it is very likely that this will also negatively influence pets and be aggressive not only with visitors, but also with their owners.

Myth: Plants always provide good energy

Yoram Yasur: Without a doubt, this is a great myth, because not all plants serve the same purposes. It should be noted that each environment must have its particular energy carrier plant. This means that, for example, it is not the same to have a cactus inside the house that it was. It is preferable in this case that they are placed outside so that, thanks to their thorns, they can “stop” the bad energies and not allow them to enter the house. A palpable example is the plants that are placed in the corridors and entrances, because they will not transmit the same energy if they are placed inside a bedroom.

Myth: The use of Pakua or Bagua mirrors only transmit good energies

Yoram Yasur: This is another great myth, as it is known that Pakua mirrors, so traditional in Feng Shui and in Chinese beliefs, are used to repel negative energy towards the exterior of the house. Well, that can be harmful because these mirrors emit a very special energy that can come back to you again. It is best to get rid of them or not place them in places that may attract bad energy.

Myth: Objects change the energy of the home

Yoram Yasur: There is nothing falser than this, because frogs, inanimate cats, purple pillows or other objects are not more than that: things. It is impossible for good or bad energies to change. Rather they are representations of good and bad vibrations, but it is impossible to change them.

Truth: The big crystals change the energy

This is a great truth, because the colored crystals channel the energies and can be used to clean the bad vibrations of a room or business. In the event that this is on a personal level, you can use smaller crystals that you will use as pendants or charms.

These are some of the myths and truths referring to good and bad energies.

 

Yoram Yasur: Superfoods add coffee

Superfoods that you should add to your coffee

If you usually drink coffee at breakfast every day, you may sooner or later get bored. Yoram Yasur: To prevent this from happening to you, and to liven up your mornings, I want to show you some of the superfoods that you can add to your coffee.

# 1 Butter

Believe it or not, coffee with butter is delicious. It is an ideal drink to increase resistance in the gym because the caffeine increases the metabolism and, the fat that contains the butter, adds additional calories so that your performance increases. To prepare it you will need 250 cc of water, 2 tablespoons and a half of freshly ground coffee and 2 tablespoons of unsalted butter. Prepare the coffee and add the butter, mix well and serve.

# 2 Dandelion

Yoram Yasur:  Dandelion is very fashionable lately and is a great substitute for coffee. Its taste is very similar, but the good thing is that it does not have caffeine or produce the effects that it causes.

# 3 With egg

Yoram Yasur:  Adding an egg to the coffee will give it a much better taste and will also neutralize the acidity that it causes. To prepare it, you will need 1 and a half cup of ground coffee, 1 beaten egg and 6 and a half cups of water. Then, prepare the coffee with boiling water, add the egg and stir for three minutes. Filter and serve immediately.

# 4 With turmeric

There are great benefits of adding turmeric to coffee, due to its anti-inflammatory action and regulating blood sugar. In addition, it has a large amount of antioxidants and, believe it or not, it is delicious! To prepare it, you will need 250 cc of strong coffee, ½ tablespoon of ground cinnamon, 3/8 teaspoon of ground turmeric and 1 small spoonful of unsalted butter. If you want, add ½ teaspoon of coconut oil. Prepare the coffee and mix it with the rest of the ingredients in the blender until you obtain a soft and frothy mixture.

# 5 With cinnamon

Yoram Yasur:  Black coffee can be a bit boring, but if you add cinnamon, the flavor changes dramatically. This spice, in addition, will allow you to consume a greater amount of antioxidants. You can prepare an exquisite drink with a cup of coffee, a teaspoon of cinnamon and 2 tablespoons of skim milk.

As you can see, there are several ingredients that you can add to the coffee to change its flavor and take advantage of the benefits of other foods. If you were interested, do not hesitate to explore these different options.

Yoram Yasur: iron deficiency symptoms

Yoram Yasur: Fatigue, weakness and headache are symptoms of iron deficiency: learn to identify the problem

Yoram Yasur: Tiredness, weakness and headaches are three symptoms that afflict many people, but most believe that the problems are related to stress or intensity of day to day and, therefore, do not give them due importance. Despite this, these are some of the main indications of lack of iron in the body, an essential nutrient for the maintenance of important functions.

Yoram Yasur: According to nutritionist’s iron is one of the components of hemoglobin, which is responsible for the transport of oxygen in the blood. When there is a lack of iron, the amount of hemoglobin also decreases and, consequently, uncomfortable symptoms arise that are hardly associated with this insufficiency.

  • Symptoms of iron deficiency

Yoram Yasur: Tiredness, weakness and headaches may indicate a lack of iron, but may also be consequences of other deficiencies, such as magnesium, vitamin D and zinc. Fatigue and difficulties to concentrate or even to understand can also be indicators of having a mineral deficiency.

  • How to identify the problem?

Yoram Yasur: Some specific blood tests, such as the blood count are able to indicate if there is any deficiency. The most common are the transferrin saturation test and ferritin. After evaluating these indicators that can contribute to the imbalance of the organism and, consequently, to the appearance of symptoms, a nutritionist or endocrinologist can indicate the best treatment for each situation.

In some cases, the specialist simply chooses to adapt the patient’s diet. In others, such as when anemia due to lack of iron is diagnosed, the consumption of supplements of the mineral or of the vitamin that is found in a lower quantity than the ideal one is prescribed.

  • Iron rich foods

Women should consume 18 mg of iron per day, while men need only 8 mg. To reach this goal, the indicated thing is to maintain a balanced diet, with healthy foods that are a natural source of iron. In addition to beans and bovine liver, there are many other foods rich in iron:

Green leaves: The initial news should not make non-vegetarians feel disappointed. Iron can also be found in some vegetables, such as spinach and other dark green leafy vegetables.

Nuts: The nuts are one of the most nutritious snacks, among many reasons, because they provide iron. So, if you’re hungry and still need to be lunch time, enjoy a spoonful of peanuts or almonds.

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