Yoram Yasur Blume: Battle rope training

Yoram Yasur Blume: Battle rope training

It is a new training accessory that has reached the world of fitness to stay. The Battle Rope is a long rope with an approximate weight of 10 kilos that allows you to do many exercises to increase strength, power and endurance. You want to know more?

It is increasingly common to see it in functional workouts and in CrossFit sessions for its proven effectiveness in burning calories and fat without losing muscle mass. This rope, similar to that used in the mooring of boats, can have different sizes and weights, although the most used in the gym, are about 15 meters long and exercising with them means moving 10 – 12 kilos of cargo approximately.

Yoram Yasur Blume: The Battle Rope Training is always an intense, dynamic and fun workout, which can be adapted to the physical level of each athlete. If you decide to try, you should know that the exercise with ropes will help you eliminate a good amount of calories in each session, because the constant movement of the Battle Rope implies a hard cardiovascular training with which, in addition, you will work the muscles of your arms and also the core and the lower train.

What is a rope training like?

You can train with this particular rope by exclusively performing a routine with Battle Rope or include this element as part of a CrossFit session or a global training to which you want to incorporate a high intensity interval based on working with ropes.

In any case, if you want to start in the Battle Robe Training, you must start by holding the rope at both ends in the correct way and learning to perform the two basic movements that will allow you to do many other exercises:

  • Waves: Moving the ropes, keeping the elbows bent without tensioning the joints is the first exercise you should master. It is simply to form those waves with the Battle Rope raising and lowering the arms, both at the same time or alternatively, while your biceps, triceps and the muscles of your shoulders and forearms work with high intensity
  • Slams: This second basic exercise involves hitting the ground with the Battle Rope, first raising your arms and dropping them hard.

Yoram Yasur Blume: Once both types of movements are controlled, the possibilities offered by rope training are extensive and are not limited to exercising the muscles of the upper body. In the 20-30 minutes that the session can last, it is easy to put other muscle groups to work like the core, the legs and the buttocks, simply by moving the Battle Robe while squats, lateral displacements, jumps or, for example, strides.

Benefits of training with Battle Ropes

Yoram Yasur Blume: Whether your goal is to lose weight or if you are looking to maintain an excellent physical shape by improving strength and endurance, this new fitness modality can bring you important advantages that should be taken into account, for example:

  • It is a complete training, which combines aerobic work with strength.
  • It is done in short sessions and its results are noticed within a few weeks. It is excellent to lose weight and tone muscles.
  • It allows you to work with a considerable weight but without your joints suffering since you do not “load” it directly on them. The risk of injury is virtually none.
  • String training is excellent if it is about increasing cardiovascular and respiratory capacity.
  • Improves balance and coordination of movements, being ideal to strengthen the core.
  • It can be practiced in the gym and also outdoors. You only need the Battle Rope and a point to which you can tie it.
  • There are many athletes from very diverse disciplines who practice it, from runners to swimmers or climbers because it is a way to exercise hard in the most entertaining and fun way.

Yoram Yasur Blume: Street training

Yoram Yasur Blume: Street training

There are no excuses! You need very little to turn your city into a magnificent circuit that allows you to train on the street combining aerobic and strength exercises. Going for a run, interspersing squats, dominated or funds in your routine is easy to take advantage of the urban fabric itself, but it is advisable to follow a series of tips to make your training as effective as it is safe.

Yoram Yasur Blume: There are many people who decide to do their training in the street, without depending on established schedules and without having to travel to the gym to exercise. In the city, in the area where you live, surely you have some appropriate space to get in shape: a park, a mall, a plaza… they are perfect places to run at your own pace and to find some “machines” like a bank, the swing bar, a step or a raised curb that little they have to envy to those of the gym.

If you feel like it, take the test and you will see that more people are aiming to practice urban sport doing a complete Street workout, a “street” training, super dynamic that will also allow you to know better where you live.

The keys to a good street workout

To take advantage of your training in the city it is important to follow a series of tips for training outdoors, so that you get a very complete exercise and also with total safety:

– Establish various routes

Yoram Yasur Blume: Just as you plan your session in the gym, if you train in the street it is essential to establish your route before doing the different exercises. Take a look around you and design your own circuit, in which you may include, perhaps, a large avenue through which to run safely, some street on a slope or with stairs to intensify the effort, a park, in which you can find different elements that help you to train…

Point out some point that is ideal for a short break, look at possible obstacles (subways, construction sites, heavy traffic, crowds… and do not forget to have the time you will have to spend on the way back, also exercising , or just taking a relaxing walk.

– Do a varied training

Yoram Yasur Blume: Take advantage of all the possibilities offered by street training and combine running minutes with other options: stretching and leg extensions taking advantage of a fence or railing, strides, squats, a bit of stepping on a curb, some background, isometric exercises leaning on any wall … if you want, take a jump rope and take a few jumps to discharge energy. Planning different routines with what you find on your tour is simple and also allows you to do sports enjoying the outdoors.

– Consider the temperatures and hours of the day

Common sense that is not lacking when training outdoors. Wear appropriate clothing according to the weather: rain jacket if it rains, light clothing, something to cover the head and sun protection if the heat squeezes, etc. If you train in the street in the early hours or when it is getting dark, a reflective garment is a safety item that you should wear.

– Don’t forget water

It is something elementary. You will be doing sports on the street and you may not have a fountain or a bar on hand, so the water bottle should accompany you on your tour. When you’re done, a handful of nuts or an energy bar can be the ideal reward for your effort.

– Gadgets that can come in handy

Yoram Yasur Blume: An activity bracelet or a smartwatch are excellent complements to accompany you in your urban training by providing information on the kilometers traveled, calories consumed, heart rate… Also, you have practical personal training apps, to download and carry on your mobile, with which you will find Very easy to plan your training days and keep track of each session. If you want, headphones appropriate for the sport can make your training in the street more enjoyable but remember that it is not always convenient to take them with the music to the fullest. This is a safety issue, especially in areas with heavy traffic of vehicles or people, although the decision is yours.

Yoram Yasur Blume: The best quality of vegetable proteins

Yoram Yasur Blume: The best quality of vegetable proteins

Proteins constitute one of the most important macronutrients of our diet. There are numerous misconceptions about its value and its source of origin. Among them, is the supposed poor quality of vegetable proteins.

That’s not true. The vegetable protein is of very good quality, since it has a high bioavailability, although it needs to be supplemented with various vegetables and legumes. What does it mean to be high quality and which one is the best?

Vegetable protein: high biological value in endless food

It is true that many of the vegetables are not as complete as some foods of animal origin, in which we can find all the amino acids in a single food. On the other hand, there are legumes whose aminogram is complete. But that’s not bad, it just means that you have to supplement it with various vegetables and legumes. Proteins are the basis of every living being, since they are the most versatile biomolecules that exist.

Yoram Yasur Blume: They constitute tools in themselves as they have a composition according to their function, that is, the role they will play in our body: they can be enzymes responsible for degrading, catalyzing reactions, transporting nutrients or anything that comes to mind. There are literally billions of proteins. Our body is capable of forming many of these. But, for this, it needs the essential blocks that form them: amino acids.

Among the millions that exist, there are 20 in particular necessary to form life-related proteins. Of these, 9 (or 10) are considered essential for human beings, since we cannot manufacture them and must be obtained by eating. These are essential to determine the quality of the protein.

Yoram Yasur Blume: This depends on the biological value and is related to its bioavailability. While the biological value refers to the extent of absorption and synthesis of proteins in our body, bioavailability refers to the amount of useful amino acids that get absorbed and, therefore, can be used. But another essential aspect is which of these amino acids, and in what quantity, we will find in the food.

In that sense, the biological value of the vegetable protein, as well as its bioavailability, is very high, but the proportion of amino acids is not so complete and several different vegetables have to be combined to find them all, something relatively simple.

Vegetable protein: in the combination is the secret

Yoram Yasur Blume: Vegetables are one of the most profuse and highest quality sources of protein at the food level. Although animal products are good sources of protein, that does not mean that vegetables, fruits, nuts, and legumes are not. In fact, legumes are among the foods that contain the most protein, by far.

Among the foods that have more proteins are legumes (lentils, beans, chickpeas, beans), some cereals such as wheat and soy. Tofu, seitan, and tempeh are especially prolific in quality protein. In no case will they be 100% complete in amino acids, but they are close.

Vegetables also contain quality protein, although their bioavailability is lower due to the matrix rich in fiber they contain or the nature of some components, more difficult to assimilate. This brings us to the most important consideration: as we have already said, it is essential to combine the vegetable protein so that it is “complete”. The best option is to mix, especially legumes with cereals. Eye, it is not necessary to mix them in the same dish. Eat these foods at different times, lunch and dinner, breakfast, etc. It is more than enough. The important thing is not to forget to combine.

Yoram Yasur Blume: This assures us a good amount of quality vegetable protein in our diet. Leaving aside exceptions such as the aforementioned tofu, tempeh, and seitan, we will need, without further remedy, to combine. While legumes are deficient in methionine and cystine, cereals, nuts and seeds are usually deficient in lysine and methionine. Therefore, it is convenient to combine food and, in this way, they will complement each other obtaining all the necessary essential amino acids.

Foods with higher and better-quality vegetable protein

Among the foods with more vegetable protein, and of higher quality, are, for example, spirulina, one of the algae with the highest protein intake, in its dried or dehydrated format. The protein concentration reaches 58 grams per 100 grams. Textured soybeans is another impressive example, with 53 grams per 100 product.

In that same position, soybeans, and soybean meal, also contain a huge amount of protein, which ranges between 39 and 35 grams per 100. Dried fruits are a spectacular protein intake. Surprisingly, peanut butter is one of the best examples of this, with its 30 grams per 100. Although wheat has a more questionable quality, its high biological value and its 29 grams per 100 are an option to consider.

We end up pointing out as a good protein source of legume, such as beans and beans (or beans), with high biological value and a negligible amount of 25 grams per 100. From here, the amounts may vary downward, but not too much anymore. In any case, and as we have said, the important thing regarding vegetable protein is its combination, something that we can exploit in all kinds of original recipes and ideas.

Yoram Yasur Blume: Mistakes you should avoid while swimming

Yoram Yasur Blume: Mistakes you should avoid while swimming

The environment of planet earth has endowed us with a medium in which hundreds of species live. Water, over time, the human being created his own artificial aquatic spaces to develop sports and leisure-health practices. We are not specific beings to live in that environment constantly, but, as a regular or moderate practice we will provoke in our psycho-physical system a series of improvements in certain qualities, which will promulgate amazing benefits.

That said, swimming, swimming, entails a series of correct techniques, and, consequently, a series of mistakes that we must avoid to carry out the activity correctly, let’s see what today’s topic is about.

Swimming, a super complete activity

Yoram Yasur Blume: The activity of moving in the aquatic environment, brings with it differential aspects with the terrestrial movement. The most interesting of all is the load that represents the water to perform these movements, a load that is not very excessive, nor light. Therefore, it is a great therapy for people with a physical condition not very high. In addition to this, at the respiratory level, the pressure it exerts on our rib cage and lungs when performing any of the recognized swimming styles causes cardiopulmonary improvements.

These improvements occur exclusively at the physical level, also at the mental level. It improves aspects such as learning, relaxation, memory and could even promote neuronal repair, although in this last aspect it remains to advance scientifically.

Yoram Yasur Blume: Throughout history four basic swimming styles have been developed. With their corresponding variables in muscles involved in a higher percentage of propulsion between lower-upper body and dynamic body position: front crawl, back, arm and butterfly.

Review the most common mistakes when swimming

Whenever we start an activity, it is very normal not to carry it out correctly. Therefore, we will help you know what mistakes are most frequent in swimming, especially if you are going to learn to swim from scratch. And so, you can counteract it and improve quickly and without risk of injury:

– Don’t stay in place

Yoram Yasur Blume: Many people are overwhelmed in this medium. Unless you are sports practitioners and need to move in some style at maximum speed, the first is an adaptation to the environment without psychological fears. Trying to stay afloat without proper technique will fatigue you.

– Full body coordination

Once you repeat the technique for a period of time, your brain will reach conclusions about optimal exercise for a more efficient translation. It is useless to kick and carry out arm actions without control and abruptly. Here is the importance of controlling execution times.

– Length of the stroke

The longer the route, the greater the advance, but attention: without unduly disrupting the body alignment. That is, the more momentum we have, the more dynamic the translation in the pool. And, in this way, we will not need to apply as many strokes.

– Breathing accordingly

At first it is normal not to carry out this pattern correctly. The vast majority is influenced by insecurity patterns in the environment, which is very normal due to lack of adaptation. But, little by little we must try to carry out a consistent and structured breathing rhythm, in order to prolong the exercise as much as possible and increase the improvement.

– Body alignment

If our body when moving has curvatures, the resistance that we will cause in the water will be greater, and, therefore, the displacement will be less effective. Therefore the body alignment and the correct bilateral technique of arms or legs. It must be equitable: this is why many people swim slowly take a diagonal path instead of rectilinear. It is due to the fact of not concatenating perfectly the body limbs.

– The leg whisk

Yoram Yasur Blume: At the beginning our brain thinks that the lower train beats we make, the more force we apply. This is not correct, the technique is essence and, therefore, a very important aspect of the economy when performing an action to avoid fatigue. There is no greater method to learn, than trial-error. Therefore, be born, free yourself from all worries and little by little you will get a correct technique. Do not be afraid to throw yourself and get it, the satisfaction of doing well has no limits.

Yoram Yasur Blume: heart attack recommendations

Yoram Yasur Blume: What to do in case of a heart attack

Although in front of a heart attack you are obviously not going to run to search the internet for what to do in case of a heart attack, in reality it is something that is essential to know because we never know to whom or at what time it may occur.

Do you know what first aid is in a heart attack? If you know what they are, review them is never too much, and if not, pay close attention. We invite you to know some of the most important aspects about heart attacks and how to act before one.

  • What is a heart attack?

First, it is important to know that although heart attacks or heart failure are usually called simply as infarcts, a heart attack is not just of this type. A heart attack is the death of a tissue that is usually the result of a blockage in the arteries. It occurs when the vein that carries blood to the heart is blocked, but it can also occur in other organs, such as the brain. The specific name of the infarctions in the heart is acute myocardial infarction, but commonly people call it a heart attack, heart failure, as we said, simply an attack.

  • How does a heart attack occur?

Before a heart attack there is a pre-infarction, so that heart attacks do not happen simply from nothing. When the coronary arteries are blocked for various reasons, there are problems in the oxygen supply, which causes chest angina (pre-infarction). If angina pectoris is controlled and the oxygen supply is repaired, the infarction may not occur, but if the problem persists, the myocardium may be damaged and eventually provoke it.

Symptoms of a heart attack and predisposition

  • Discomfort or chest pains
  • Pain in the upper part of the body
  • Stomach ache
  • Difficulty breathing properly
  • Anxiety
  • Dizziness
  • Excessive sweating
  • Nausea and vomiting
  • People with predisposition to heart attacks
  • Those who have a history of heart attacks in the family
  • People suffering from hypertension or high blood pressure
  • Those who smoke
  • Obese and overweight people
  • Those who consume a lot of salt
  • People who lead hectic life rhythms

First aid in a heart attack

  • Ask for professional help immediately

In the face of a heart attack, time is something fundamental, so the sooner you act, the more chances of recovery exist. That is why it is important that you immediately seek professional help by calling emergencies, either to the hospital or to the competent emergency service. From the hospital you will also receive advice that will help to better manage the situation at that precise moment.

  • Give an Aspirin or prescribed medicine

Unless it is a person with an allergy to aspirin, make them chew or take one. If the person has previously used nitroglycerin by medical prescription, this is the time to take the medicine again.

  • Keep the person comfortable

The person should be comfortable to calm down and control their breathing. It is very important not to panic and not mention this to the person. It is only necessary to ensure that you remain relaxed and in the case that you need to go to the hospital on your own, that the victim does not drive unless there is no other option.

Yoram Yasur Blume: drink Green tea, lose weight

Yoram Yasur Blume: Green tea to lose weight: this is the correct way to do it

You probably know many of the benefits of green tea. However, it is not all about drinking green tea without more, as if only the fact of drinking it would solve everything. Actually, you must take into account certain factors.

  1. Do not add sugar

It may seem obvious, but we must remain alert anyway. If you drink green tea due to its thinning properties, do not add sugar. Yoram Yasur Blume: Sugar is counterproductive and goes against the benefits of tea. In this same line, you must be careful with the brands of tea you consume. You may not know it, but many of the commercial teas bring added sugar. Check the package information the next time you go to buy green tea for more safety.

  1. Drink it hot

Yoram Yasur Blume: According to nutritionist and nutrition experts, the benefits of green tea are maximized when served hot. However, do not allow the water to boil completely, serve it a moment before. The ideal is to pour the water over the tea bag just before the bubbles begin to bubble out and let it sit for 2 to 4 minutes.

About the iced tea, the benefits would not be so many, although, anyway, it is still the same tea. Ice tea is often dissolved in water. If it dissolves a lot, the benefits of tea diminish, such as its concentration. Is it a bad alternative? No, not at all, the iced tea is not bad. But hot is better.

  1. Quality matters

While the brand of tea is not everything, it matters! Yoram Yasur Blume: There may be a difference in the quality of the tea leaves and in the amount of additional unnecessary ingredients. Among the unnecessary ingredients could be sugar. To choose a good green tea, check the data of each tea brand. If you have sugar or many artificial preservatives, you may prefer to choose a different one. On the other hand, green teas with flavors are good too. Flavors should not affect the benefits of tea, But, of course, if the flavoring has sugar, it’s not a good idea.

  1. Green tea extract

Depending on the formula, 1 milliliter of green tea extract allows us to receive the benefits of between 8 and 10 cups of green tea. Yoram Yasur Blume: Adding green tea extract to water is an excellent way to get the benefits of green tea. About the expiration date of the tea, the cooler the better. Also, if you use tea or tea bags, make sure you drink it within six months. This is a way to avoid losing their antioxidant properties.

Yoram Yasur Blume: avoid catching cold

Yoram Yasur Blume: How to avoid catching a cold

Seasonal changes constantly affect our health, especially in the arrival of cold and wet months, as the chances of catching a cold increase. Yoram Yasur Blume: The cold is a very common and mild disease that most people, in any corner of the planet, suffer more than once a year, which can also be caused by a virus infection. The contagion occurs when the common cold virus enters our body and cannot be combated by the body’s immune system. To prevent a cold, you should avoid contact with that virus. However, every day we are in constant contact with all kinds of bacteria and viruses, making more difficult the task of preventing their transmission.

In closed sites with large conglomerations of people, either through coughing or sneezing, the cold pathogen is spread from person to person. Actually, it can even be attached to objects and through physical contact, it can easily be passed from your hands to your mouth or nose, so it is very difficult to isolate yourself from the possibility of contagion. Other ways in what you easily get a virus can be things that you do every day such as shaking hands, grabbing the safety bars on the bus or subway, touching the doorknob in a public place or using a public toilet.

Therefore, to avoid a cold, our level of personal hygiene is very important. Yoram Yasur Blume: Bringing greater importance to washing hands, especially if we are in a public place and there is a greater chance of contracting it. Even so, every day we keep in contact with different types of viruses and bacteria, so it is advisable, in order to prevent a cold, strengthen our immune system. The immune system is the natural defense mechanism that our body has that helps to protect it against infections. Without it, we would be exposed to the harmful influences of the environment in which we live.

Yoram Yasur Blume explains, that to improve our immune system, it is not necessary to take medications or some food supplements, we can achieve it naturally by carrying out the following practices:

  • Carrying a healthy, varied and balanced diet with a high fruit content every day.
  • Ingest vitamin C, which turns out to be healthier to obtain through food than from medicines.
  • Avoid sedentary lifestyle.
  • Do moderate exercise on a regular basis or practice a sport. Although you should know that excess exercise has adverse effects on our immune system.
  • Avoid prolonged stress, it weakens our immune defenses.
  • The need to sleep is different for each person, but it is best to sleep between 7 and 9 hours a day.

Other tips to avoid getting a cold as much as possible are:

  • Wash your hands. Colds get contagious through direct contact so it is not enough with wetting your hands and drying them quickly, you must rub them well with soap and at least for 20 seconds before removing the soap.
  • Do not touch your face. The eyes, nose, and mouth are the most sensitive and prone areas for the entrance of harmful organisms to our body.
  • Do not smoke or drink alcohol. Smokers are more likely to catch a cold as well as aggravate their symptoms. On the other hand, alcohol weakens the immune system that is responsible for protecting your body, dehydrates your body and promotes the appearance of infections.

Yoram Yasur Blume recommends spending time nature

Yoram Yasur Blume explains the benefits of spending time in nature

Since immemorial time nature has been revered and even some communities have conferred the character of gods to the four elements as well as the sun and the moon. Yoram Yasur Blume: “As it turns out, today science confirms the numerous benefits that we have from spending time in nature: from improving our mood and improving our work performance to living longer”.

  1. Promotes mental clarity and concentration:

If we had to name the amount of things we do on the day, it might take a long time. Is that today’s life often leads us to be in several tasks at once which in general produces stress, confusion and lack of concentration. Well, numerous scientific studies show that spending a single hour in nature or just looking at pictures of beautiful landscapes can improve our short-term memory and our concentration up to 20%.

  1. It improves the mood:

Yoram Yasur Blume: “A group of researchers analyzed the effect of walking 90 minutes in nature compared to walking in the city. The results showed that the simple activity of taking an outdoor walk in contact with nature reduces the activity of the brain linked to depression”. Other studies focused on shinrin-yoku or “forest baths” (a ritual widespread in Japan) demonstrated that spending time in contact with nature greatly reduces cortisol levels. So if you feel anxiety, sadness or stress, you should not hesitate to take a walk in a nearby park.

  1. Improve the quality of sleep:

Yoram Yasur Blume: “A group of scientists from the University of Colorado conducted a study to verify if there was any relationship between spending time in nature and the quality of sleep. They found that camping is a truly effective way to combat insomnia because it calibrates the body’s circadian rhythms. In case you do not like to sleep in a tent, you can choose to walk barefoot through a forest or a park for a few minutes and then enjoy a good night’s sleep”.

  1. The exercise becomes easier

It seems incredible, right? Well, you better start believing it: it has been shown that hiking for 45 minutes makes us more attentive, awake and less tired. You know; if you want a better performance in your physical activity, think seriously about doing it outdoors.

  1. Inflammation decreases

“Rooting” or the practice of earthing may sound like a practice that only the hippies of the 60s believed to work. However, today science shows that walking barefoot on the ground not only reduces physical pain and improves the quality of sleep but also decreases inflammation and strengthens the immune system.

Yoram Yasur Blume recommends diet: lime

Yoram Yasur Blume explains the new diet of the lime

It thins and strengthens the immune system: everything you need to know. Rich in vitamin C, antioxidants and astringent substances, the lime has antibacterial properties that help in the treatment of infections, such as flu and sore throats. It can also be a good ally against indigestion, detoxification and weight loss. That is why it is always on the menu of people who want to lose weight and cleanse the body. Today, Yoram Yasur Blume will tell you how to do this diet.

Lime diet to lose weight and ensure health:

Consuming lime to lose weight implies the addition of this fruit to drinks, teas, salads and even a simple glass of water. Yoram Yasur Blume explains that drinking warm water mixed with lime juice without sugar, helps purify the body, stimulates the immune system, contributes to the pH balance and also to the digestive process by hydrating the lymphatic system.

The astringent power of the lime also helps digesting too heavy dishes that you may have eaten the night before. In addition, if mixed with warm water, stimulates the production of saliva and also gastric juice, which facilitates digestion. It also improves the pH of the blood, which guarantees that it will eliminate free radicals.

Yoram Yasur Blume explains that despite its strong flavor caused by citric acid, lime helps maintain alkaline blood pH, a fact that promotes good effects for health and diet. In an alkaline medium, that is, with pH higher than 7, blood cells are able to release toxins more efficiently. In this way the inflammations of the organism are reduced, the feeling of fatigue and the weight loss is accelerated.

It is important to note, however, that it is not possible to call this a miraculous drink. It is rather an auxiliary in the process of eliminating the fats present in the walls of the digestive system. According to experts, the simple mixture of water with lime does not ensure a real and immediate weight loss, but it can help if you combine it with a balanced menu and with the practice of physical activities.

In addition, it is necessary to remember that the consumption of water with lime should be moderate because, according to health professionals, eating the beverage fasting for more than 10 days is not entirely healthy as it can cause heartburn and even an ulcer Gastric

How to lose weight with lime and eggplant:

The union of eggplant with lemon or lime is another good option that, in addition to promoting the detoxification of the organism, accelerates the metabolism. This contributes to the increase of calorie burning with the consequent loss of weight.


Do not forget to include the lime in your daily diet; your health and your figure will thank you.

Yoram Yasur Blume recommends Gluten free diet

Yoram Yasur Blume recommends a Gluten free diet

The gluten-free diet consists of a diet in which gluten, a protein present in wheat, oats, barley, and rye, is avoided and can also be found in other products such as medicines, vitamins, or supplements. Generally, adaptation to this diet occurs for medical reasons, such as celiac disease, sensitivity to non-celiac gluten, wheat allergy. Yoram Yasur Blume explains that you can also follow a gluten-free diet as a measure to lose weight, although in this case the consequences do not indicate it it may have for health.

What is the gluten-free diet? The gluten-free diet consists of avoiding any product that contains as an ingredient wheat, oats, barley, rye, spelled, triticale and / or products such as starch, flour, bread, pasta, and so on.

Among the foods that may contain gluten are sausages, pâtés, melted cheeses, spreads, grated or sliced, preserved meat and fish, especially if they carry sauces, sauces, coffee substitutes, chocolate, and cocoa, toasted or fried nuts, candies and sweets, and ice cream.

Yoram Yasur Blume explains that the celiac person can take any type of food that does not contain gluten in its origin: meat, fish, eggs, milk, gluten-free cereals (rice and corn), legumes, tubers, fruits, vegetables, edible fats, and sugar.


In the first place, the experts recommend that when faced with the question of whether a product contains gluten or not, the person who follows a gluten-free diet by medical indication chooses to discard it.

The person who must follow this diet will have to take maximum precaution when consuming manufactured products because, according to specialists, reading the product label at the time of purchase is not an entirely safe measure. Although the current legislation obliges to specify the botanical origin of flours, starches, semolina and any other derivative of the cereals, wheat, oats, rye, and triticale used, this can lead to confusion.

When acquiring elaborated and / or packaged products, the person who adopts this diet will have to verify that in the list of ingredients that appear on the label does not include any of the following:

Gluten, cereals, modified starches (E-1404, E-1410, E-1412, E-1413, E-1414, E-1420, E-1422, E1440, E-1442, E-1450), amylaceous, starch, fiber, thickeners, semolina, protein, vegetable protein, protein hydrolysate, malt, malt extract, yeast, yeast extract, spices, and aromas.

Yoram Yasur Blume explains that in addition, nutritionists recommend avoiding totally the products in bulk and those produced by hand, as well as those that are not labeled and in which the ingredients cannot be checked. They also recommend taking precautions with the handling of food in bars, restaurants, and school canteens, and consult the method of preparation and the ingredients in each dish, before consuming them.

Experts also advise people with gluten intolerance to avoid frying gluten-free foods in oils where gluten products have been previously fried, as well as to eliminate wheat flours and normal breadcrumbs to use flours and breadcrumbs instead. Gluten-free or potato puree flakes to batter, pack, bake or thicken sauces.

Finally, the specialists indicate to take maximum precautions with imported foods, since the same manufacturer can use different ingredients for a product that is marketed under the same commercial brand, according to the different regulations of the countries.

What happens if a celiac person ingests gluten?

For a person diagnosed with celiac disease, the gluten present in the food becomes toxic and causes damage to the intestine, where it creates an autoimmune response that generates inflammation and deterioration of the mucosa. These damages decrease the absorption of essential nutrients and can cause nutritional deficiency. In addition, if the diagnosis is delayed, or the gluten-free diet is not met, people with celiac disease may suffer complications such as decreased bone density, autoimmune disorders, iron deficiency anemia, unintentional weight loss, folate deficiency and vitamin B12. various types of colon or intestinal cancer.

Why avoid gluten if there are no symptoms?

Some people intolerant to gluten do not show symptoms, however, if through the blood test and the intestinal biopsy it is proven that this person is intolerant to gluten, this will be in danger of suffering the same complications as any other celiac if it is not submitted to a gluten-free diet.