Tips & Nutrition
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Why breakfast?
Breakfast is a meal you mustn't
skip! When you wake up in the morning
your body needs nutrients to start the day off right. It's just spent many hours running on
nothing, so you need to give it water and a balanced diet.
A typical breakfast
In the morning, simple carbohydrates like white bread, toast or cereals rich in refined sugar may provide you with a bit of energy and satisfy your hunger – but the effect doesn't last long. Your body reacts with a drop in sugar levels, and you lose the other nutrients your body needs for normal functioning, such as proteins, fiber, vitamins, minerals and good unsaturated fats. That's why you may quickly experience fatigue, loss of concentration and renewed hunger before lunch, as well as a craving for more carbohydrates. If you give in, this becomes a vicious cycle! Repeated ups and downs in your energy levels cause your body to become unbalanced and can cause long-term effects on your weight and health.
Each morning, you should opt for a good source of carbohydrates and fiber such as whole wheat bread, sugar free muesli or cereal to help you maintain your energy levels and feel fuller for longer, helping you avoid mid-morning snacks.
Skipping breakfast
You may not feel hungry in the morning, or you may not have the time – but not eating breakfast can have an unwanted effect. Your body tries to function by using the reserves of nutrients and water it needs, but these reserves have decreased during the night. If you don't eat anything, you will probably feel tired and hungry later on, and want to snack on things like chocolate, sweetened coffee or cookies in order to get a bit of energy and raise your blood sugar levels. Again, the ups and downs of this vicious cycle can affect your weight and health in the long-term.
What makes a breakfast balanced and nutritious?
A few tips
Breakfast recommendations
Sincerely,
Israel Amran – Head Instructor, I.C.F Krav Maga
A typical breakfast
In the morning, simple carbohydrates like white bread, toast or cereals rich in refined sugar may provide you with a bit of energy and satisfy your hunger – but the effect doesn't last long. Your body reacts with a drop in sugar levels, and you lose the other nutrients your body needs for normal functioning, such as proteins, fiber, vitamins, minerals and good unsaturated fats. That's why you may quickly experience fatigue, loss of concentration and renewed hunger before lunch, as well as a craving for more carbohydrates. If you give in, this becomes a vicious cycle! Repeated ups and downs in your energy levels cause your body to become unbalanced and can cause long-term effects on your weight and health.
Each morning, you should opt for a good source of carbohydrates and fiber such as whole wheat bread, sugar free muesli or cereal to help you maintain your energy levels and feel fuller for longer, helping you avoid mid-morning snacks.
Skipping breakfast
You may not feel hungry in the morning, or you may not have the time – but not eating breakfast can have an unwanted effect. Your body tries to function by using the reserves of nutrients and water it needs, but these reserves have decreased during the night. If you don't eat anything, you will probably feel tired and hungry later on, and want to snack on things like chocolate, sweetened coffee or cookies in order to get a bit of energy and raise your blood sugar levels. Again, the ups and downs of this vicious cycle can affect your weight and health in the long-term.
What makes a breakfast balanced and nutritious?
-
Energy – your body needs energy to replenish what it has lost in
the past 24 hours. A breakfast that
contains a balance of "good" carbohydrates and proteins may help
maintain your energy levels and give you a feeling of fulness for longer,
without the desire to snack.
-
Nutritional components – your body needs all the nutrients
to function properly and replenish the reserves it used during the previous
night in order to revive itself.
Nutrients such as carbohydrates, proteins, minerals, vitamins, amino
acids and the right amount of good fats – each of these plays an important
role.
-
Water – water is essential for the proper functioning of your
cells, and also helps your body in the processes of cleaning and removing toxins
and waste. Dehydration can lead to
fatigue. People often confuse thirst
with hunger and turn to food, when their body actually needs fluids. You should aim to drink between 1.5 and 2
liters of water a day to maintain saturation and help your body wash away
toxins and waste. Your body uses over a
liter of water during the night alone when breathing, sweating and paying a morning
visit to the toilet.
-
Balance – Your body needs a balance of nutrients in order to
properly function. A well-balanced meal
provides energy for a long time, and proper levels of nutrients can help keep
the body in balance throughout the day.
This can significantly contribute to better long-term weight management
and health.
A few tips
-
Eat dairy products, such as low-fat milk or yogurt, a
good source of calcium and protein, which can also help you feel fuller for
longer.
-
A piece of fruit or a glass of fresh fruit juice will
provide you with a good level of vitamins and minerals for a good start.
-
Tea or coffee can be added to your liquid intake as you
wish, but within reason, due to their caffeine content.
Breakfast recommendations
-
2 slices of whole wheat bread, half a container of 5%
cottage cheese or a Danone yogurt with fruit cup, sugar free hot drink with a
quarter cup of 3% milk.
-
Omelet (fried egg or scrambled egg), cucumber, tomato,
a Danone yogurt with fruit cup or 2/3 tablespoons Ski white cheese, 2 slices of
whole wheat bread, coffee / fresh juice.
-
A bowl of cornflakes and cereal (look at the label and
make sure they are low in sugar) with 3% milk.
Eat a piece of fruit after an hour or an hour and a half.
-
A bowl of Quaker oats, which stimulates the energy
arriving in the brain and adds vitamin B, which helps the brain function
normally.
Sincerely,
Israel Amran – Head Instructor, I.C.F Krav Maga
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Add Some Ginger to Your Life!
Ginger, which is found in salty, sweet
and spicy dishes and adds flavor, aroma and strength, is also an effective
medicinal herb that was known to the ancient Chinese, Greeks and Romans. There is evidence to suggest ginger was known
to the Chinese as early as the 14th century BC. It was widely used in ancient Greece and Rome,
and of course was also known to our sages during the Mishnaic Period.
Ginger was used in the treatment of many ailments and diseases: gum infections, toothaches, menstrual cramps, asthma, strokes, constipation and diabetes. A few years ago, a published study showed ginger root to be very effective in the treatment of arthritis.
Ginger root can be used in a wide variety of ways: fresh, dried, sugared, as a syrup extract, essential oil and ground powder. There are infusions in which the root is grated, hot water and honey are added, and the mixture is drunk (to help with hoarseness and sore throat). If you want to take advantage of its anti-inflammatory properties, it's best to do so in its dry state: steep dry ginger root in a glass of boiling water, cool it, strain and drink.
Of course, ginger is recognized as a natural remedy: it dilutes the blood and affects clotting in a similar way to aspirin. It is important to note that fresh ginger has an effect on blood clotting, whereas dry ginger does not.
Ginger is also known as a medicine for the prevention of nausea, for example following anesthesia, seasickness, morning sickness during pregnancy and nausea caused by chemotherapy. It also reduces the occurrence of cold sweat.
Sincerely,
Israel Amran – Head Instructor, I.C.F Krav Maga
Ginger was used in the treatment of many ailments and diseases: gum infections, toothaches, menstrual cramps, asthma, strokes, constipation and diabetes. A few years ago, a published study showed ginger root to be very effective in the treatment of arthritis.
Ginger root can be used in a wide variety of ways: fresh, dried, sugared, as a syrup extract, essential oil and ground powder. There are infusions in which the root is grated, hot water and honey are added, and the mixture is drunk (to help with hoarseness and sore throat). If you want to take advantage of its anti-inflammatory properties, it's best to do so in its dry state: steep dry ginger root in a glass of boiling water, cool it, strain and drink.
Of course, ginger is recognized as a natural remedy: it dilutes the blood and affects clotting in a similar way to aspirin. It is important to note that fresh ginger has an effect on blood clotting, whereas dry ginger does not.
Ginger is also known as a medicine for the prevention of nausea, for example following anesthesia, seasickness, morning sickness during pregnancy and nausea caused by chemotherapy. It also reduces the occurrence of cold sweat.
Sincerely,
Israel Amran – Head Instructor, I.C.F Krav Maga
►▼
The 25 Healthiest Foods
Broccoli, salmon, tomatoes – different
foods have different health benefits, and this is the time to put things in
order: what's good for the heart, what's beneficial to the digestive system,
what strengthens the bones, what may help prevent cancer and what makes for a
good mood. The following comprehensive
dictionary divides good foods according to a special health index, and of
course we haven't forgotten to add some simple recipes as well.
Here is a list of the 25 best foods. You may eat as much of these foods as you wish, but you may want to pay special attention to certain foods, depending on the health issues that affect you. Each one of the foods is labeled according to its unique advantages, and in order to turn them into a part of your regular diet, there are also some simple and tasty ways to prepare each of them.
Brazil nuts
These are among the best sources of selenium (preliminary studies have shown that selenium maintains skin elasticity and slows down the aging process and the stiffening of tissues, a process associated with oxidation, which helps you look younger). This mineral is important in preventing cancer, including skin cancer caused by exposure to the sun. It also protects the heart thanks to being rich in vitamin E.
There are those who recommend eating two Brazil nuts a day, just like we take dietary supplements. One such serving provides 150 mcg of selenium.
Health benefits:
Brown rice
Helps balance blood sugar levels and contains fiber that can also be beneficial for digestion. Provides a good amount of the bone-building minerals magnesium and phosphorus, as well as mood enhancing B vitamins. Brown rice is also a good source of bran, and is considered the perfect complex carbohydrate – less allergenic than wheat and a good source of the minerals selenium and zinc.
Health benefits:
Onions
The ancient Egyptians drank onion juice to treat acne, coughing, colds and stomach diseases. The Romans ate onions to improve vision, encourage sleep and cure toothaches. Today know that onions promote heart health because the sulfur compounds they contain (those which cause us to tear up) help reduce dangerous lipid levels and prevent fatty deposits from sticking to artery walls. Onions are also rich in vitamins C and E. A Swiss study found that mice given a daily serving of onions were found to have a significant increase in bone density, thickness and mineral content.
Health benefits:
Broccoli – King of the Vegetables!
Sulforaphane, a phytochemical contained in broccoli, may help prevent the development of cancerous tumors. Many studies have found that broccoli contains antioxidants that help prevent various types of cancer. Broccoli may reduce the risk of cataracts. It is rich in folic acid, fiber, beta carotene and vitamin C, all of which help prevent heart disease, and it reduces the risk of stroke. Preliminary research shows that another compound found in broccoli can block the herpes virus culture. And this is just a very partial list.
But take note – a Spanish study has found that cooking broccoli in water "kills" all of its benefits, which dissolve into the cooking water. On the other hand, steaming broccoli over water for three and a half minutes led to only a minimal loss of the important antioxidants (0 – 11%).
Health benefits:
Berries
Berries are near the top of the list of foods that can help us extend our lifespan. They are a source of lycopene and ellagic acid, phytochemicals that may help prevent cell damage, which can lead to the development of cancerous tumors. Blackberries are among the few fruits which contain heart-friendly vitamin E, while just one cup of raspberries supplies a third of the recommended daily amount of fiber, which benefits the digestive system. Berries contain the highest amounts of phenols, an antioxidant that may help reduce the risk of cancer, stroke and heart disease, and they also strengthen the blood vessels and protect vision.
Health benefits:
Ginger
Studies have shown that ginger can relieve nausea, morning sickness, seasickness and nausea caused by anesthesia. Ginger contains a compound called gingerol – which gives it its special flavor and may reduce blood pressure and improve blood flow. University of Minnesota researchers have found that ginger may also help prevent colorectal cancer.
Health benefits:
Flaxseed
These small, brown seeds are rich in cholesterol-reducing fiber, prevent constipation and maintain stable blood sugar levels. Whole flaxseeds contain lignans and phytochemicals which may help prevent cancer. Flaxseeds and their oil are among the best sources of omega-3 fatty acids, which reduce the risk of heart disease, relieve inflammation and improve mood. Some say that two teaspoonfuls of ground flaxseeds a day can help some women cope with hot flashes.
Grind the flaxseeds in a clean coffee grinder before eating them, otherwise they will pass through the body without being digested. Store the seeds in the refrigerator and grind them in small amounts. Flaxseed oil must be stored in the refrigerator, and must never be heated.
Health benefits:
Sesame seeds
Sesame seeds help maintain stable blood sugar levels because they are rich in protein and good fats, especially unsaturated fats, which reduce LDL (bad cholesterol) levels. Sesamin contained within sesame seeds is a powerful antioxidant which may prevent cholesterol absorption and reduce its production in the liver. Sesame seeds are a good source of calcium and magnesium, which strengthen the bones. The amount of calcium found in sesame seeds is three times greater than in whole milk. An Indian study found that use of sesame seed oil may reduce blood pressure in some cases.
Tahini made of sesame seeds is an excellent way of enjoying their benefits. Use roasted sesame oil to add flavor to stir-fry or soups, but add the oil only after cooking.
Health benefits:
Hummus
Hummus is one of the most easily digested legumes. It provides more vitamin C and almost twice the amount of iron as other legumes. It is a good source of the bone-building minerals calcium, magnesium and potassium. By the way, all legumes are known for their ability to fight disease – for example, a Tulane University study found that people who eat beans at least 4 times a week had a 19% lower risk of developing heart disease compared to people who ate them only once a week.
Health benefits:
Whole wheat
In all its forms – whole wheat, bulgur and wheat bran – whole wheat is a good source of protein, fiber and mood enhancing B vitamins. A 1999 study found that women who eat two portions of whole grains daily reduced their risk of heart disease by some 30%. Research published in a clinical nutrition magazine shows that men who ate one portion of whole breakfast cereal a day had a 20% less chance of dying from heart disease or other causes when compared to men who only infrequently ate whole breakfast cereals, such as oatmeal, bran or wheat. A new Italian study also found that foods made with whole grains may help protect against oral cancer. If you want to reduce your risk of getting type 2 diabetes, switch from white bread to whole wheat, as whole grains can protect against the disease by improving the body's sensitivity to insulin.
Health benefits:
Tofu
100 grams of tofu contain 80-150 calories and 10-15 grams of protein (experts recommend consuming about 400 grams a day). Tofu contains impressive quantities of calcium (more than cow's milk, and the calcium is more readily available), iron, hardly contains sodium and is entirely devoid of saturated fat. It causes metabolism to work in high gear and even reduces cholesterol. Tofu contains phytoestrogens (plant-derived estrogen), which maintain bone density, skin rejuvenation and elasticity of connective tissue. Eating tofu may contribute to reducing the risk of breast cancer, delaying cell growth and reducing the risk of heart attacks.
There is almost no end to the dishes that can be prepared from tofu. It constitutes an excellent substitute for milk and meat products, and tofu puree replaces eggs when baking cakes. Tofu puree can be mixed into soups and tofu cubes can be added to salads and cooked food.
Health benefits:
Yogurt
Yogurt is a good source of the bone building vitamins calcium and phosphorus. It contains living bacteria which benefit the body by providing the friendly bacteria found in the intestines. Regular consumption of these bacteria removes harmful bacteria which cause diarrhea and ulcers. Researchers speculate that these bacteria may also reduce the amounts of nitrate, a cancer causing chemical, in the body. Yogurt can also relieve fungal infections, reduce cholesterol and prevent intestinal infections. It is believed that increased yogurt consumption particularly among people with poor immune systems, such as the elderly, may balance the immune response and increase resistance to immune system related illnesses.
Health benefits:
Cabbage
Cabbage is considered one of the most important nutritional vegetables. It contributes to the prevention of cancer in general and colon cancer in particular. It provides all three antioxidant vitamins – beta carotene, vitamin C and vitamin E – and offers much more beta carotene and vitamin C than other green vegetables.
Fresh white cabbage contains amounts of vitamin C similar to those found in lemon juice, and it is a rich source of folic acid, which helps prevent heart disease, as well as calcium and magnesium, two minerals important to strong bones. It also contains lutein, an antioxidant which protects against macular degeneration in the eyes.
Health benefits:
Mango
The best carotenoid supplying fruit is mango. It contains more beta carotene than apricots and orange melons. It is rich in the antioxidants vitamins C and E, and is considered an important source of iron. Preliminary experiments on laboratory animals have shown that mangoes may contribute to the prevention of several types of cancer. One mango contains 7 grams of fiber, which aids digestion, most of which are soluble fibers that help maintain low levels of cholesterol.
Health benefits:
Salmon
The Inuit, an indigenous people from Greenland, ate a diet rich in fish and rarely suffered heart attacks. Scientists attribute this to the omega-3 fatty acid, which reduces the risk of blood clots and prevents heart attacks and strokes. Fish oil with anti-inflammatory properties may relieve symptoms of rheumatoid arthritis. Recent studies have found that these oils may contribute to a slowing down of the development of cancerous tumors, improve the mental state of people suffering from bipolar syndrome and increase calcium absorption, which reduces the risk of osteoporosis. It is best to eat salmon, or other cold-water fish such as mackerel, three times a week.
Health benefits:
Tomatoes
Tomatoes are loaded with the antioxidant lycopene. They may help prevent heart disease and cancer, especially cancer of the prostate, breast cancer and pancreatic cancer. A lycopene rich diet may also reduce the risk of age related macular degeneration. Lycopene can be found in any product made of cooked tomatoes, such as ketchup and tomato sauces, but it is better to consume it through fresh tomatoes. Cooking tomatoes in oil helps the body better absorb the lycopene. Fresh tomatoes contain additional antioxidants such as beta carotene and vitamins C and E.
Health benefits: Contributes to heart health
May help prevent cancer
Protects vision
Red grapes
Red grapes are heart disease prevention superstars. Studies show that red grapes used in making wine contain polyphenols, antioxidants that help ward off heart attacks. Grapes and raisins also contain compounds called tartaric acid, which work with their fiber to prevent diseases of the colon. Red grapes also contain a compound called resveratrol, which is associated with a reduced risk of cancer, atherosclerosis and brain-related diseases such as Alzheimer's.
Health benefits:
Papaya
Papaya is full of beta carotene and vitamin C. It stimulates the immune system and my help fight cancer. It is a source of soluble fiber that helps lower cholesterol, and contains an enzyme called papain, which helps the digestive process and relieves inflammation. Papaya helps heal wounds and injured tissues, as well as inflammatory diseases such as hay fever and arthritis.
Health benefits:
Mushrooms
Asian mushrooms such as shitake mushrooms have been traditionally eaten to prolong life expectancy. Studies show that compounds found in shitake mushrooms have properties which may help in preventing cancer and viral diseases, as well as having a stimulating effect on the immune system. Shitake mushrooms also contain eritadine, a cholesterol reducing compound.
Other types of mushrooms, such as portobello, are a source of B vitamins, and soothe the mood and are rich in copper, protein and fiber. It has been found that mushrooms contain natural chemicals which inhibit an enzyme known as aromatase, thereby possibly playing a role in the prevention of breast cancer. It is important to cook mushrooms in order to destroy the small amounts of natural carcinogens they contain.
Health benefits:
Peppers
Peppers stand out in their ability to stimulate the immune system and fight the damage that free radicals cause cells, which may be helpful in pushing back diseases such as cancer and heart disease. Peppers, especially red peppers, are the best vegetable source for vitamin C, and are an excellent source of beta carotene, which may help prevent cancer.
Garlic
Garlic is a food which helps maintain normal blood flow and reduces cholesterol. It contains sulfur compounds which may help prevent the development of cancerous cells. Some experts believe that it is important to eat garlic in its raw form, but this may be hard on the stomach. If you cook garlic, dice it and let it stand 15 minutes, adding it to the cooking food at the last minute.
Health benefits:
Olive oil
Olive oil is one of the healthiest vegetable oils. It stands at the heart of the Mediterranean diet which is so good for the heart. It is rich in monosaturated fat, which causes arteriosclerosis less than other fats, and contains polyphenols, powerful antioxidants that can reduce blood pressure. It also helps reduce LDL levels.
Researchers have found that people with high blood pressure were able to reduce the amount of their medications when they switched from other types of fats in their diets to extra virgin olive oil. Another study has shown that a diet rich in olive oil and cooked vegetables reduces the risk of rheumatoid arthritis. A recent Spanish study found that mice that ate food containing olive oil had a lower rate of colorectal cancer than mice that ate their food with safflower oil.
You should choose cold pressed extra virgin olive oil – the least processed type of the oil.
Health benefits:
Almonds
Almonds offer more health benefits than any other nut. Although their fat content is relatively high, the fat can help lower cholesterol because it is primarily unsaturated fat. Almonds are one of the best sources of vitamin E, which protects against high blood pressure and heart attacks, and offer a good amount of the bone building minerals calcium and magnesium, as well as B vitamins, niacin and riboflavin, which improve mood.
Researchers have found that people who consumed an almond rich diet lost more weight compared to people who consumed a carbohydrate rich diet with the same number of calories.
Health benefits:
Green tea
Green tea is rich in polyphenols – phytochemicals that fight free radicals and may help in the prevention of heart disease and cancer. A new research shows that polyphenols may help lose weight by stimulating the body's metabolism. Green tea may also prevent osteoporosis and allergic reactions, relieve rheumatoid arthritis, help prevent skin cancer, prevent HIV infection and more. Unlike other types of tea, green tea does not undergo fermentation, so its active ingredients do not change.
Health benefits:
Apples
An apple a day can not only keep not only the doctor away, but also a whole host of diseases. Apples are a good source of quercetin, a phytochemical that fights free radicals that cause heart disease and cancer. In laboratory tests, colorectal cancer cells and liver cancer cells treated with apple extracts (flesh and peel) showed a reduction in tumors. A study which compared lung function in people who ate an apple a day compared to people who did not eat apples at all showed better lung function in the first group.
The apple peel is also a rich reservoir of natural substances with anti-cancer and antioxidant properties. Unpeeled apples are rich in fiber, which is good for digestion and reduces cholesterol by sweeping it out of the intestines. The average apple contains 3 grams of fiber, which helps the digestive system (80% soluble fiber which helps reduce cholesterol and 20% insoluble fiber which helps prevent cancer). Apples contain fiber and fructose (fruit sugar) and have a low glycemic index, which means they maintain a constant level of blood sugar and stave off hunger longer than other fruits. Obviously, organic apples are the best choice.
Health benefits:
Sincerely,
Israel Arman – Head Instructor, ICF Krav Maga
Here is a list of the 25 best foods. You may eat as much of these foods as you wish, but you may want to pay special attention to certain foods, depending on the health issues that affect you. Each one of the foods is labeled according to its unique advantages, and in order to turn them into a part of your regular diet, there are also some simple and tasty ways to prepare each of them.
Brazil nuts
These are among the best sources of selenium (preliminary studies have shown that selenium maintains skin elasticity and slows down the aging process and the stiffening of tissues, a process associated with oxidation, which helps you look younger). This mineral is important in preventing cancer, including skin cancer caused by exposure to the sun. It also protects the heart thanks to being rich in vitamin E.
There are those who recommend eating two Brazil nuts a day, just like we take dietary supplements. One such serving provides 150 mcg of selenium.
Health benefits:
-
Contributes to heart health
-
May help prevent cancer
Brown rice
Helps balance blood sugar levels and contains fiber that can also be beneficial for digestion. Provides a good amount of the bone-building minerals magnesium and phosphorus, as well as mood enhancing B vitamins. Brown rice is also a good source of bran, and is considered the perfect complex carbohydrate – less allergenic than wheat and a good source of the minerals selenium and zinc.
Health benefits:
-
May help prevent cancer
-
Maintains blood sugar stability
-
Helps digestion
-
Improves mood
Onions
The ancient Egyptians drank onion juice to treat acne, coughing, colds and stomach diseases. The Romans ate onions to improve vision, encourage sleep and cure toothaches. Today know that onions promote heart health because the sulfur compounds they contain (those which cause us to tear up) help reduce dangerous lipid levels and prevent fatty deposits from sticking to artery walls. Onions are also rich in vitamins C and E. A Swiss study found that mice given a daily serving of onions were found to have a significant increase in bone density, thickness and mineral content.
Health benefits:
-
Contributes to heart health
-
Strengthens the bones
Broccoli – King of the Vegetables!
Sulforaphane, a phytochemical contained in broccoli, may help prevent the development of cancerous tumors. Many studies have found that broccoli contains antioxidants that help prevent various types of cancer. Broccoli may reduce the risk of cataracts. It is rich in folic acid, fiber, beta carotene and vitamin C, all of which help prevent heart disease, and it reduces the risk of stroke. Preliminary research shows that another compound found in broccoli can block the herpes virus culture. And this is just a very partial list.
But take note – a Spanish study has found that cooking broccoli in water "kills" all of its benefits, which dissolve into the cooking water. On the other hand, steaming broccoli over water for three and a half minutes led to only a minimal loss of the important antioxidants (0 – 11%).
Health benefits:
-
Contributes to heart health
-
May help prevent cancer
-
Protects vision
Berries
Berries are near the top of the list of foods that can help us extend our lifespan. They are a source of lycopene and ellagic acid, phytochemicals that may help prevent cell damage, which can lead to the development of cancerous tumors. Blackberries are among the few fruits which contain heart-friendly vitamin E, while just one cup of raspberries supplies a third of the recommended daily amount of fiber, which benefits the digestive system. Berries contain the highest amounts of phenols, an antioxidant that may help reduce the risk of cancer, stroke and heart disease, and they also strengthen the blood vessels and protect vision.
Health benefits:
-
Contributes to heart health
-
May help prevent cancer
-
Help digestion
-
Protect vision
Ginger
Studies have shown that ginger can relieve nausea, morning sickness, seasickness and nausea caused by anesthesia. Ginger contains a compound called gingerol – which gives it its special flavor and may reduce blood pressure and improve blood flow. University of Minnesota researchers have found that ginger may also help prevent colorectal cancer.
Health benefits:
-
Contributes to heart health
-
May help prevent cancer
-
Helps digestion
Flaxseed
These small, brown seeds are rich in cholesterol-reducing fiber, prevent constipation and maintain stable blood sugar levels. Whole flaxseeds contain lignans and phytochemicals which may help prevent cancer. Flaxseeds and their oil are among the best sources of omega-3 fatty acids, which reduce the risk of heart disease, relieve inflammation and improve mood. Some say that two teaspoonfuls of ground flaxseeds a day can help some women cope with hot flashes.
Grind the flaxseeds in a clean coffee grinder before eating them, otherwise they will pass through the body without being digested. Store the seeds in the refrigerator and grind them in small amounts. Flaxseed oil must be stored in the refrigerator, and must never be heated.
Health benefits:
-
Contributes to heart health
-
May help prevent cancer
-
Maintains blood sugar level stability
-
Helps digestion
-
Improves mood
Sesame seeds
Sesame seeds help maintain stable blood sugar levels because they are rich in protein and good fats, especially unsaturated fats, which reduce LDL (bad cholesterol) levels. Sesamin contained within sesame seeds is a powerful antioxidant which may prevent cholesterol absorption and reduce its production in the liver. Sesame seeds are a good source of calcium and magnesium, which strengthen the bones. The amount of calcium found in sesame seeds is three times greater than in whole milk. An Indian study found that use of sesame seed oil may reduce blood pressure in some cases.
Tahini made of sesame seeds is an excellent way of enjoying their benefits. Use roasted sesame oil to add flavor to stir-fry or soups, but add the oil only after cooking.
Health benefits:
-
Contributes to heart health
-
Strengthens the bones
-
Maintains stability of blood sugar levels
Hummus
Hummus is one of the most easily digested legumes. It provides more vitamin C and almost twice the amount of iron as other legumes. It is a good source of the bone-building minerals calcium, magnesium and potassium. By the way, all legumes are known for their ability to fight disease – for example, a Tulane University study found that people who eat beans at least 4 times a week had a 19% lower risk of developing heart disease compared to people who ate them only once a week.
Health benefits:
-
Contributes to heart health
-
Strengthens the bones
-
Helps digestion
Whole wheat
In all its forms – whole wheat, bulgur and wheat bran – whole wheat is a good source of protein, fiber and mood enhancing B vitamins. A 1999 study found that women who eat two portions of whole grains daily reduced their risk of heart disease by some 30%. Research published in a clinical nutrition magazine shows that men who ate one portion of whole breakfast cereal a day had a 20% less chance of dying from heart disease or other causes when compared to men who only infrequently ate whole breakfast cereals, such as oatmeal, bran or wheat. A new Italian study also found that foods made with whole grains may help protect against oral cancer. If you want to reduce your risk of getting type 2 diabetes, switch from white bread to whole wheat, as whole grains can protect against the disease by improving the body's sensitivity to insulin.
Health benefits:
-
Contributes to heart health
-
May help prevent cancer
-
Helps digestion
-
Improves mood
Tofu
100 grams of tofu contain 80-150 calories and 10-15 grams of protein (experts recommend consuming about 400 grams a day). Tofu contains impressive quantities of calcium (more than cow's milk, and the calcium is more readily available), iron, hardly contains sodium and is entirely devoid of saturated fat. It causes metabolism to work in high gear and even reduces cholesterol. Tofu contains phytoestrogens (plant-derived estrogen), which maintain bone density, skin rejuvenation and elasticity of connective tissue. Eating tofu may contribute to reducing the risk of breast cancer, delaying cell growth and reducing the risk of heart attacks.
There is almost no end to the dishes that can be prepared from tofu. It constitutes an excellent substitute for milk and meat products, and tofu puree replaces eggs when baking cakes. Tofu puree can be mixed into soups and tofu cubes can be added to salads and cooked food.
Health benefits:
-
Contributes to heart health
-
May help prevent cancer
-
Strengthens the bones
Yogurt
Yogurt is a good source of the bone building vitamins calcium and phosphorus. It contains living bacteria which benefit the body by providing the friendly bacteria found in the intestines. Regular consumption of these bacteria removes harmful bacteria which cause diarrhea and ulcers. Researchers speculate that these bacteria may also reduce the amounts of nitrate, a cancer causing chemical, in the body. Yogurt can also relieve fungal infections, reduce cholesterol and prevent intestinal infections. It is believed that increased yogurt consumption particularly among people with poor immune systems, such as the elderly, may balance the immune response and increase resistance to immune system related illnesses.
Health benefits:
-
Contributes to heart health
-
Strengthens the bones
-
Helps digestion
Cabbage
Cabbage is considered one of the most important nutritional vegetables. It contributes to the prevention of cancer in general and colon cancer in particular. It provides all three antioxidant vitamins – beta carotene, vitamin C and vitamin E – and offers much more beta carotene and vitamin C than other green vegetables.
Fresh white cabbage contains amounts of vitamin C similar to those found in lemon juice, and it is a rich source of folic acid, which helps prevent heart disease, as well as calcium and magnesium, two minerals important to strong bones. It also contains lutein, an antioxidant which protects against macular degeneration in the eyes.
Health benefits:
-
Contributes to heart health
-
May help prevent cancer
-
Strengthens the bones
-
Protects vision
Mango
The best carotenoid supplying fruit is mango. It contains more beta carotene than apricots and orange melons. It is rich in the antioxidants vitamins C and E, and is considered an important source of iron. Preliminary experiments on laboratory animals have shown that mangoes may contribute to the prevention of several types of cancer. One mango contains 7 grams of fiber, which aids digestion, most of which are soluble fibers that help maintain low levels of cholesterol.
Health benefits:
-
Contributes to heart health
-
May help prevent cancer
-
Helps digestion
Salmon
The Inuit, an indigenous people from Greenland, ate a diet rich in fish and rarely suffered heart attacks. Scientists attribute this to the omega-3 fatty acid, which reduces the risk of blood clots and prevents heart attacks and strokes. Fish oil with anti-inflammatory properties may relieve symptoms of rheumatoid arthritis. Recent studies have found that these oils may contribute to a slowing down of the development of cancerous tumors, improve the mental state of people suffering from bipolar syndrome and increase calcium absorption, which reduces the risk of osteoporosis. It is best to eat salmon, or other cold-water fish such as mackerel, three times a week.
Health benefits:
-
Contributes to heart health
-
May help prevent cancer
-
Strengthens the bones
-
Improves mood
Tomatoes
Tomatoes are loaded with the antioxidant lycopene. They may help prevent heart disease and cancer, especially cancer of the prostate, breast cancer and pancreatic cancer. A lycopene rich diet may also reduce the risk of age related macular degeneration. Lycopene can be found in any product made of cooked tomatoes, such as ketchup and tomato sauces, but it is better to consume it through fresh tomatoes. Cooking tomatoes in oil helps the body better absorb the lycopene. Fresh tomatoes contain additional antioxidants such as beta carotene and vitamins C and E.
Health benefits: Contributes to heart health
Red grapes
Red grapes are heart disease prevention superstars. Studies show that red grapes used in making wine contain polyphenols, antioxidants that help ward off heart attacks. Grapes and raisins also contain compounds called tartaric acid, which work with their fiber to prevent diseases of the colon. Red grapes also contain a compound called resveratrol, which is associated with a reduced risk of cancer, atherosclerosis and brain-related diseases such as Alzheimer's.
Health benefits:
-
Contributes to heart health
-
Helps digestion
Papaya
Papaya is full of beta carotene and vitamin C. It stimulates the immune system and my help fight cancer. It is a source of soluble fiber that helps lower cholesterol, and contains an enzyme called papain, which helps the digestive process and relieves inflammation. Papaya helps heal wounds and injured tissues, as well as inflammatory diseases such as hay fever and arthritis.
Health benefits:
-
Contributes to heart health
-
May help prevent cancer
-
Helps digestion
Mushrooms
Asian mushrooms such as shitake mushrooms have been traditionally eaten to prolong life expectancy. Studies show that compounds found in shitake mushrooms have properties which may help in preventing cancer and viral diseases, as well as having a stimulating effect on the immune system. Shitake mushrooms also contain eritadine, a cholesterol reducing compound.
Other types of mushrooms, such as portobello, are a source of B vitamins, and soothe the mood and are rich in copper, protein and fiber. It has been found that mushrooms contain natural chemicals which inhibit an enzyme known as aromatase, thereby possibly playing a role in the prevention of breast cancer. It is important to cook mushrooms in order to destroy the small amounts of natural carcinogens they contain.
Health benefits:
-
Contribute to heart health
-
May help prevent cancer
-
Improve mood
Peppers
Peppers stand out in their ability to stimulate the immune system and fight the damage that free radicals cause cells, which may be helpful in pushing back diseases such as cancer and heart disease. Peppers, especially red peppers, are the best vegetable source for vitamin C, and are an excellent source of beta carotene, which may help prevent cancer.
Garlic
Garlic is a food which helps maintain normal blood flow and reduces cholesterol. It contains sulfur compounds which may help prevent the development of cancerous cells. Some experts believe that it is important to eat garlic in its raw form, but this may be hard on the stomach. If you cook garlic, dice it and let it stand 15 minutes, adding it to the cooking food at the last minute.
Health benefits:
-
Contributes to heart health
-
May help prevent cancer
Olive oil
Olive oil is one of the healthiest vegetable oils. It stands at the heart of the Mediterranean diet which is so good for the heart. It is rich in monosaturated fat, which causes arteriosclerosis less than other fats, and contains polyphenols, powerful antioxidants that can reduce blood pressure. It also helps reduce LDL levels.
Researchers have found that people with high blood pressure were able to reduce the amount of their medications when they switched from other types of fats in their diets to extra virgin olive oil. Another study has shown that a diet rich in olive oil and cooked vegetables reduces the risk of rheumatoid arthritis. A recent Spanish study found that mice that ate food containing olive oil had a lower rate of colorectal cancer than mice that ate their food with safflower oil.
You should choose cold pressed extra virgin olive oil – the least processed type of the oil.
Health benefits:
-
Contributes to heart health
-
May help prevent cancer
Almonds
Almonds offer more health benefits than any other nut. Although their fat content is relatively high, the fat can help lower cholesterol because it is primarily unsaturated fat. Almonds are one of the best sources of vitamin E, which protects against high blood pressure and heart attacks, and offer a good amount of the bone building minerals calcium and magnesium, as well as B vitamins, niacin and riboflavin, which improve mood.
Researchers have found that people who consumed an almond rich diet lost more weight compared to people who consumed a carbohydrate rich diet with the same number of calories.
Health benefits:
-
Contribute to heart health
-
Strengthen the bones
-
Maintains stability of blood sugar levels
-
Helps digestion
-
Improves mood
Green tea
Green tea is rich in polyphenols – phytochemicals that fight free radicals and may help in the prevention of heart disease and cancer. A new research shows that polyphenols may help lose weight by stimulating the body's metabolism. Green tea may also prevent osteoporosis and allergic reactions, relieve rheumatoid arthritis, help prevent skin cancer, prevent HIV infection and more. Unlike other types of tea, green tea does not undergo fermentation, so its active ingredients do not change.
Health benefits:
-
Contributes to heart health
-
May help prevent cancer
Apples
An apple a day can not only keep not only the doctor away, but also a whole host of diseases. Apples are a good source of quercetin, a phytochemical that fights free radicals that cause heart disease and cancer. In laboratory tests, colorectal cancer cells and liver cancer cells treated with apple extracts (flesh and peel) showed a reduction in tumors. A study which compared lung function in people who ate an apple a day compared to people who did not eat apples at all showed better lung function in the first group.
The apple peel is also a rich reservoir of natural substances with anti-cancer and antioxidant properties. Unpeeled apples are rich in fiber, which is good for digestion and reduces cholesterol by sweeping it out of the intestines. The average apple contains 3 grams of fiber, which helps the digestive system (80% soluble fiber which helps reduce cholesterol and 20% insoluble fiber which helps prevent cancer). Apples contain fiber and fructose (fruit sugar) and have a low glycemic index, which means they maintain a constant level of blood sugar and stave off hunger longer than other fruits. Obviously, organic apples are the best choice.
Health benefits:
-
Contribute to heart health
-
May help prevent cancer
-
Maintain stability of blood sugar levels
-
Help digestion
Sincerely,
Israel Arman – Head Instructor, ICF Krav Maga
►▼
Iron-rich diet
Iron is a mineral found in every cell
of the body and is essential for good health and physical and mental
well-being.
Iron has 3 important functions:
There are two primary reasons for iron deficiency:
Typical signs of iron deficiency:
In severe cases of iron deficiency, anemia develops (a lack of red blood cells) and there is a feeling of dizziness and difficulty breathing. In children, a severe iron deficiency may impair growth and development.
There are two types of iron:
In addition to being rich in iron, beef has a special effect on the absorption of iron obtained from other foods. When you eat vegetables or noodles with beef, it increases the absorption of the iron found in these foods. Vitamin C (found in foods such as citrus fruits, strawberries, kiwi, tomatoes and red peppers) has the same effect as beef in encouraging iron absorption. In other words, the key to adequate iron consumption is eating both plant and animal-based foods in the same meal.
Pay attention! Green-leaved vegetables, such as spinach and chard, contain iron which goes largely unabsorbed because it is connected to substances which inhibit its absorption.
It is recommended to drink tea and coffee at least one hour before or after meals, as these drinks are iron absorption inhibitors.
Examples of the amount of iron in select foods, by decreasing content:
* Vegetarians should multiply the amount indicated in the table by 1.8
Iron has 3 important functions:
-
Carrying oxygen to all parts of the body – every cell in the body needs
oxygen. Iron, found in hemoglobin and red
blood cells, transfers oxygen from the lungs to wherever it is needed.
-
Strengthening the immune system – the cells which fight infections
and protect the body from disease causing factors depend on full iron
reserves. Low levels of iron in the body
expose a person to frequent infection and diseases.
-
Energy production – iron is essential for the chemical reaction which
produces energy from food. When the
body's iron levels are low, it can only use some of the available energy.
There are two primary reasons for iron deficiency:
-
Eating insufficient amounts of iron-rich foods. For example, in a vegetarian diet.
-
And increase in the need for iron. For example, during periods of growth, blood
loss due to various reasons (injury or even menstruation in women) or increased
physical activity.
Typical signs of iron deficiency:
-
Increased fatigue, headaches, restlessness, depression
-
Reduced physical fitness and work ability.
-
Decreased resistance to disease.
In severe cases of iron deficiency, anemia develops (a lack of red blood cells) and there is a feeling of dizziness and difficulty breathing. In children, a severe iron deficiency may impair growth and development.
There are two types of iron:
-
Heme-iron: found in beef, lamb, turkey, chicken and
fish. Absorbs well into the body.
-
Non-Heme iron: found in legumes (white beans, lentils,
chickpeas and peas), green leaves, fortified breakfast cereals, nuts and seeds
(pumpkin seeds, sesame seeds and peanuts), whole rice, whole wheat noodles and
eggs.
In addition to being rich in iron, beef has a special effect on the absorption of iron obtained from other foods. When you eat vegetables or noodles with beef, it increases the absorption of the iron found in these foods. Vitamin C (found in foods such as citrus fruits, strawberries, kiwi, tomatoes and red peppers) has the same effect as beef in encouraging iron absorption. In other words, the key to adequate iron consumption is eating both plant and animal-based foods in the same meal.
Pay attention! Green-leaved vegetables, such as spinach and chard, contain iron which goes largely unabsorbed because it is connected to substances which inhibit its absorption.
It is recommended to drink tea and coffee at least one hour before or after meals, as these drinks are iron absorption inhibitors.
Examples of the amount of iron in select foods, by decreasing content:
* Vegetarians should multiply the amount indicated in the table by 1.8
|
Food |
Serving size |
Weight (grams) |
Iron |
|
Kellogg's Special K breakfast cereal |
Cup |
60 |
9.30 |
|
Chicken liver fried in soy oil |
5 pieces |
100 |
8.34 |
|
Trout, smoked |
1 medium-sized serving |
300 |
8.30 |
|
Flax seeds |
1/2 cup |
72 |
8.09 |
|
Steamed beef steak, eaten without fat |
1 medium-sized serving |
215 |
7.58 |
|
Cooked lentils with fried onions |
Cup |
150 |
4.96 |
|
Tilapia fish cooked without oil |
1 small serving |
190 |
4.94 |
|
Kellogg's All Bran breakfast cereal |
Cup |
40 |
4.70 |
|
Beef, goulash |
Small serving |
100 |
3.50 |
|
Raw tahini from whole sesame seeds |
2 tablespoons |
34 |
3.40 |
|
White beans cooked in tomato paste |
Medium serving |
135 |
3.40 |
|
Whole wheat pita |
1 small |
75 |
2.63 |
|
Chicken meat, gizzards, cooked |
3 pieces |
60 |
2.47 |
|
Green peas, cooked, frozen, no cooking oil added |
2/3 cup |
120 |
1.88 |
|
Broccoli / cauliflower / vegetable schnitzel |
1 piece |
75 |
1.50 |
|
Soy pudding, Alpro |
1 container |
125 |
1.50 |
|
Baked / roasted salmon |
Medium serving |
Approx. 130 |
0.80 |
|
Veal pastrami, shoulder |
Medium slice |
22 |
0.50 |
►▼
Fruits that are Healthier Than You
Thought
Fruits are sweet and tasty, but there
are many more vitamins necessary for your health than you think. What should you eat to prevent heart
disease? Which fruit should you eat to
relieve menstrual cramps?
Summer offers us a variety of colorful and fresh fruit, and besides being really tasty and sweet, they are also very healthy. Before you go to the market to buy some random fruit, you should learn about some fruits that you probably didn't know were so healthy – some of which are seasonal and others which will soon be found in every kitchen:
Papaya
Although they don't grow in your backyard, you can find papayas almost everywhere, and that's a good thing. They don't only have an exotic sounding name that reminds you of Thailand, they're also very healthy. Papayas are packed with vitamin C, rich in dietary fiber and loaded with antioxidants. In addition, papaya is an old folk remedy for relieving menstrual cramps. "The papaya is a tropical fruit that symbolizes everything that is healthy for us," says Sivan Noam Sadeh, a healthy lifestyle coach. "When we apply it, it makes our skin glow more, it protects us from cancer, keeps the digestive system from experiencing side effects, contributes to natural anti-aging and lowers cholesterol. It's not for naught that Columbus called it the 'fruit of the angels'."
Grapes
They may not sound like the healthiest fruit in the world, but you should eat more grapes for your health. Grapes are loaded with vitamins A, C and B, potassium, calcium and iron. In addition, grapes have been found to be effective for bone health, they are great for your heart and they keep skin healthy. "Grapes are the symbol of summer, and they maintain eye health, contribute to the prevention of Alzheimer's disease, and generally preserve memory and lucidity," explains Noam Sadeh. "In addition, they are an excellent substitute for sweets, and therefore make an excellent dessert. Moreover, the sugar they contain is immediately absorbed in the blood and can therefore relieve headaches."
Pitaya
The pitaya fruit may seem a little strange, but it is one of the tastiest fruits, you just need to get to know it. What is particularly healthy is its high content of vitamin C, complex vitamin B, carotene and calcium. The type of fruit that is red inside has a high content of lycopene, which is an effective antioxidant that fights heart disease, prostate cancer and aging of the skin. "This fruit has an especially exotic look, and is called the "fruit of paradise". There are two types of pitayas – pink and yellow, and both contain tiny, black seeds," explains Noam Sadeh. "The taste of the pitaya is sweet-sour, and it is rich in dietary fiber, which helps digestion. In addition, the pitaya is rich in iron and some say it helps improve sexual function."
Blackberries
Everyone knows that all types of berries are full of antioxidants and are good for skin health, but it turns out that blackberries are the best of them all. Besides the high antioxidant content, blackberries also contain vitamins A, C, K and B. In addition, this fruit calms the stomach and can help in cases of diarrhea. "Blackberries belong to the berry family, which is known for its miraculous ability to prevent physical infections, slow down the aging process and fight viruses," explains Noam Sadeh. "Blackberries in particular also help against hemorrhoids and various intestinal problems and diarrhea."
Guava
If you are able to overcome the smell, guavas are an excellent source of vitamin C. In addition, they contain large amounts of vitamin A and potassium. Most interestingly, guavas contain 13% protein, which is very impressive for fruit. "Guavas have low sugar content relative to other seasonable fruit, and relative to other fruits in general," says Noam Sadeh. "In addition, they are rich in quality iron which is highly absorbed. It also helps with weight loss."
Avocado
You may put it in your salad, but avocados are actually a fruit, and they are also very healthy. Avocados are known for their high good fatty acid content, which protect heart health. In addition, avocados have a nice amount of dietary fiber, for the health of the digestive system. "Avocados are raw, unsaturated fat, are healthy and are even dietetic," adds Noam Sadeh. "They contribute to skin health both internally and externally, particularly facial skin. And regular consumption of avocados significantly improves mood." Although avocados are a winter fruit, they can be purchased in stores even now.
Kiwi
It's hairy on the outside, tasty on the inside, and you've got a lot of reasons to love it. Other than their good taste, kiwis are also full of vitamin C, fiber and potassium. In addition, studies have found a link between kiwi consumption and improved sleep among adults. "Kiwis indeed help with sleep problems, are an excellent source of vitamin C, help with weight loss, help treat constipation, are especially rich in folic acid and are therefore excellent for consumption during pregnancy," says Noam Sadeh. They're worth a try – even if you have to wait a while for winter to come.
Raspberries, blueberries and strawberries
These fruits contain high concentrations of antioxidants, which studies show contribute to brain activity and fight damage to cells caused by free radicals. Because the human body does not produce antioxidants on its own, it is important that our diet provides enough of them.
In a study conducted in Massachusetts (published in a food agriculture and chemistry magazine), blueberries were found to be particularly effective in improving neurological activity. According to the study, in addition to the known advantages of the antioxidant components in blueberries, the tasty fruit apparently also has a positive effect on the brain. This positive effect can prevent memory loss and other changes that occur during the aging process.
Sincerely,
Israel Amron – Head Instructor, I.C.F Krav Maga
Summer offers us a variety of colorful and fresh fruit, and besides being really tasty and sweet, they are also very healthy. Before you go to the market to buy some random fruit, you should learn about some fruits that you probably didn't know were so healthy – some of which are seasonal and others which will soon be found in every kitchen:
Papaya
Although they don't grow in your backyard, you can find papayas almost everywhere, and that's a good thing. They don't only have an exotic sounding name that reminds you of Thailand, they're also very healthy. Papayas are packed with vitamin C, rich in dietary fiber and loaded with antioxidants. In addition, papaya is an old folk remedy for relieving menstrual cramps. "The papaya is a tropical fruit that symbolizes everything that is healthy for us," says Sivan Noam Sadeh, a healthy lifestyle coach. "When we apply it, it makes our skin glow more, it protects us from cancer, keeps the digestive system from experiencing side effects, contributes to natural anti-aging and lowers cholesterol. It's not for naught that Columbus called it the 'fruit of the angels'."
Grapes
They may not sound like the healthiest fruit in the world, but you should eat more grapes for your health. Grapes are loaded with vitamins A, C and B, potassium, calcium and iron. In addition, grapes have been found to be effective for bone health, they are great for your heart and they keep skin healthy. "Grapes are the symbol of summer, and they maintain eye health, contribute to the prevention of Alzheimer's disease, and generally preserve memory and lucidity," explains Noam Sadeh. "In addition, they are an excellent substitute for sweets, and therefore make an excellent dessert. Moreover, the sugar they contain is immediately absorbed in the blood and can therefore relieve headaches."
Pitaya
The pitaya fruit may seem a little strange, but it is one of the tastiest fruits, you just need to get to know it. What is particularly healthy is its high content of vitamin C, complex vitamin B, carotene and calcium. The type of fruit that is red inside has a high content of lycopene, which is an effective antioxidant that fights heart disease, prostate cancer and aging of the skin. "This fruit has an especially exotic look, and is called the "fruit of paradise". There are two types of pitayas – pink and yellow, and both contain tiny, black seeds," explains Noam Sadeh. "The taste of the pitaya is sweet-sour, and it is rich in dietary fiber, which helps digestion. In addition, the pitaya is rich in iron and some say it helps improve sexual function."
Blackberries
Everyone knows that all types of berries are full of antioxidants and are good for skin health, but it turns out that blackberries are the best of them all. Besides the high antioxidant content, blackberries also contain vitamins A, C, K and B. In addition, this fruit calms the stomach and can help in cases of diarrhea. "Blackberries belong to the berry family, which is known for its miraculous ability to prevent physical infections, slow down the aging process and fight viruses," explains Noam Sadeh. "Blackberries in particular also help against hemorrhoids and various intestinal problems and diarrhea."
Guava
If you are able to overcome the smell, guavas are an excellent source of vitamin C. In addition, they contain large amounts of vitamin A and potassium. Most interestingly, guavas contain 13% protein, which is very impressive for fruit. "Guavas have low sugar content relative to other seasonable fruit, and relative to other fruits in general," says Noam Sadeh. "In addition, they are rich in quality iron which is highly absorbed. It also helps with weight loss."
Avocado
You may put it in your salad, but avocados are actually a fruit, and they are also very healthy. Avocados are known for their high good fatty acid content, which protect heart health. In addition, avocados have a nice amount of dietary fiber, for the health of the digestive system. "Avocados are raw, unsaturated fat, are healthy and are even dietetic," adds Noam Sadeh. "They contribute to skin health both internally and externally, particularly facial skin. And regular consumption of avocados significantly improves mood." Although avocados are a winter fruit, they can be purchased in stores even now.
Kiwi
It's hairy on the outside, tasty on the inside, and you've got a lot of reasons to love it. Other than their good taste, kiwis are also full of vitamin C, fiber and potassium. In addition, studies have found a link between kiwi consumption and improved sleep among adults. "Kiwis indeed help with sleep problems, are an excellent source of vitamin C, help with weight loss, help treat constipation, are especially rich in folic acid and are therefore excellent for consumption during pregnancy," says Noam Sadeh. They're worth a try – even if you have to wait a while for winter to come.
Raspberries, blueberries and strawberries
These fruits contain high concentrations of antioxidants, which studies show contribute to brain activity and fight damage to cells caused by free radicals. Because the human body does not produce antioxidants on its own, it is important that our diet provides enough of them.
In a study conducted in Massachusetts (published in a food agriculture and chemistry magazine), blueberries were found to be particularly effective in improving neurological activity. According to the study, in addition to the known advantages of the antioxidant components in blueberries, the tasty fruit apparently also has a positive effect on the brain. This positive effect can prevent memory loss and other changes that occur during the aging process.
Sincerely,
Israel Amron – Head Instructor, I.C.F Krav Maga
►▼
Raspberries, blueberries and
strawberries
These fruits contain high
concentrations of antioxidants, which studies show contribute to brain activity
and fight damage to cells caused by free radicals. Because the human body does not produce
antioxidants on its own, it is important that our diet provides enough of them.
In a study conducted in Massachusetts (published in a food agriculture and chemistry magazine), blueberries were found to be particularly effective in improving neurological activity. According to the study, in addition to the known advantages of the antioxidant components in blueberries, the tasty fruit apparently also has a positive effect on the brain. This positive effect can prevent memory loss and other changes that occur during the aging process.
Sincerely,
Israel Amron – Head Instructor, I.C.F Krav Maga
In a study conducted in Massachusetts (published in a food agriculture and chemistry magazine), blueberries were found to be particularly effective in improving neurological activity. According to the study, in addition to the known advantages of the antioxidant components in blueberries, the tasty fruit apparently also has a positive effect on the brain. This positive effect can prevent memory loss and other changes that occur during the aging process.
Sincerely,
Israel Amron – Head Instructor, I.C.F Krav Maga
►▼
Pains in the side during warmup and
training
We all know that painful and
irritating moment when we get a pain in our side – a pain that occurs in the
lower chest area during exercise. The
sharp pain is more typical during running than during other various workouts,
and occurs mainly in inexperienced or out-of-shape people.
The causes of this phenomenon may be:
The following is the theory found in most professional articles:
"The diaphragm is a capillary muscle that separates between the lung cavity and the abdominal cavity. The diaphragm muscle moves up and down during breathing. When we inhale the lungs fill up with air and the diaphragm is compressed downward. The opposite is also true – when we exhale, the lungs are compressed and the diaphragm rises upward.
Exhaling when our right foot is on the ground exerts greater forces on the liver, which is on the right side, just below the ribcage. The result is the liver "dropping" downward and the diaphragm rising up. These opposite actions case a stretching of the ligaments connecting the diaphragm muscle to the internal organs. It appears that repeated stretching causes a deformity in the diaphragm muscle and hence the typical pain on the right side. It is very similar to the sharp pain we feel when we have a muscle twitch.
It is important to note that this phenomenon mainly "attacks" runners, because it occurs during physical activities in which the body rises and falls. Therefore, it is less typical in activities such as cycling or swimming. In addition, it turns out that most runners inhale the moment their right foot hits the ground. During exhalation, the diaphragm rises upward, resulting in greater pressure on the liver, which is the largest internal organ. The liver actually goes downward and creates a load, which can be a source of pain in the side. According to this theory.
The solution:
Sincerely,
Israel Amran – Head Instructor, I.C.F Krav Maga
The causes of this phenomenon may be:
-
Overly aggressive activity relative to the person's
abilities
-
Training after a meal (most of the blood is sent to the
digestive tract and less is available for the working muscles)
-
Lack of oxygen in the diaphragm and the intercostal
muscles (increase in the amount of lactic acid)
-
Stretching between the liver and diaphragm
-
Mechanical stimulation of abdominal pain receptors due
to the shaking of abdominal organs
The following is the theory found in most professional articles:
"The diaphragm is a capillary muscle that separates between the lung cavity and the abdominal cavity. The diaphragm muscle moves up and down during breathing. When we inhale the lungs fill up with air and the diaphragm is compressed downward. The opposite is also true – when we exhale, the lungs are compressed and the diaphragm rises upward.
Exhaling when our right foot is on the ground exerts greater forces on the liver, which is on the right side, just below the ribcage. The result is the liver "dropping" downward and the diaphragm rising up. These opposite actions case a stretching of the ligaments connecting the diaphragm muscle to the internal organs. It appears that repeated stretching causes a deformity in the diaphragm muscle and hence the typical pain on the right side. It is very similar to the sharp pain we feel when we have a muscle twitch.
It is important to note that this phenomenon mainly "attacks" runners, because it occurs during physical activities in which the body rises and falls. Therefore, it is less typical in activities such as cycling or swimming. In addition, it turns out that most runners inhale the moment their right foot hits the ground. During exhalation, the diaphragm rises upward, resulting in greater pressure on the liver, which is the largest internal organ. The liver actually goes downward and creates a load, which can be a source of pain in the side. According to this theory.
The solution:
-
Change your breathing habits - exhale while your left foot hits the
ground. You need to pay attention to
take deep breaths, not short ones – this is exactly the reason that during
intense efforts in which it is hard to breathe deeply you should reduce the
intensity.
-
Slow down or stop –on the one hand, you don't need to get too stressed
out. On the other, in order to get the
pain to go away the first thing you should do is reduce the intensity of your
activity, in order for what is happening in the internal organs to pass, and it
will pass. Afterwards you can continue,
but only gradually – that is, slowly build up the speed.
-
Catch the liver – this may sound a little crazy, but in almost every
article published on the subject it is recommended to lay your right hand on
the lower right abdomen, where the liver is, and try to lift it upwards while
taking deep breaths.
-
Nutrition before running – of course you shouldn't totally avoid
eating, especially if you wake up in the morning and you need the energy. On the other hand, it's important to
understand that side pains can definitely occur because the digestive system is
still working and therefore not enough blood is transferred to the
diaphragm. That's why it's especially
recommended to avoid fatty, high-fiber foods that slow down digestion (food is
great - just not before a run), and sugary drinks, which are, of course, best
avoided. By the way, isotonic drinks are
not included in the category of sugary drinks, and they do not pose a problem
in this case. Even when drinking water,
and this is important, it is recommended to drink several times in small
amounts rather than one large amount, before running, so that there is no
abdominal swelling.
-
Increasing low intensity training
-
Properly scheduled training
Sincerely,
Israel Amran – Head Instructor, I.C.F Krav Maga