I: Ice cream, Iron, Injuries, Interval training, Illuminate

Ice cream

High in saturated fats and sugar

Ice cream

Ice cream is usually made with a minimum of 10 percent cream, milk or butter fat.
It is fat that gives the ice cream its smooth texture. What about low-fat ice cream? Manufacturers of low fat ice cream and frozen yogurts compensate for lack of fat by doubling the sugar consumption. Therefore, although these products contain less fat, eventually they are not much lower in calories.

Did you know?

ConeAn ice cream cone can have as many calories as a three-course meal. How? There is such a wide variety of tempting toppings available—chocolate, caramel, whipped cream, nuts – that you might spend 100 calories on toppings alone. And if you are watching your weight, stick to the basic cone: a sugar cone has about 60 calories whereas a chocolate dipped waffle cone has more than 200 calories. So a simple 175-calorie ice cream treat, eventually could total to as many calories as a three-course meal.
Hey, don’t panic! An occasional ice cream treat has benefits!

Ii is a good source of calcium, protein, Vitamin A and riboflavin.


Why is iron important?

Iron is present in all cells of the body and plays a key role in improving the quality of blood; it assists in the formation of hemoglobin and increases resistance to stress and disease. Insufficient iron consumption can cause iron-deficiency anemia, resulting in fatigue, weakness, pale skin, dizziness, irritability and headaches.

How much iron should be consumed daily?

The recommended daily allowance of iron for women is 18mg and for men is 8mg.
However, iron-needs vary based on individual life styles and specific conditions.

Causes of iron deficiency

  • Low consumption of iron-rich foods
  • Excessive dieting
  • Increased iron loss due to menstruation
  • Deceased iron absorption
  • Increased demand for iron – this happens when the body is still developing, and also during pregnancy

Iron-rich foods

  • Meat
  • Fish
  • Chicken
  • Leafy greens/ broccoli
  • Legumes
  • Cereals
  • Prunes, raisins, apricots

Interesting fact

Combining iron-rich foods with a source of Vitamin C can significantly enhance the absorption of iron. For example, consume a glass of orange juice with sautéed greens.

Injuries and Exercise

To help prevent injuries and get the maximum benefit from an exercise program, include all aspects of fitness - strength, flexibility, endurance and balance exercises.

However, even with the best planning and exercise precautions, injuries can happen, anytime.

Inflammation is a healing process

When the tissue is damaged or injured, the body immediately starts the healing process beginning with inflammation, which is a protective healing mechanism.

Recognizing an inflammation

Inflammation can be recognized by swelling, increased temperature, redness, pain and loss of function.

The RICE principle

The acronym RICE is the most common method of describing treatment for inflammation and injuries. It stands for Rest, Ice, Compression, and Elevation.


Rest the injury for the healing process to be effective.


Apply ice for 20 to 30 minutes to reduce the swelling and pain. There should be some sort of insulating layer (wrap the ice in a towel) between the skin and ice to prevent frostbite.


Elastic bandages providing a slight compression, can help stabilize the wounded area and decrease swelling.


After rest, ice and compression – elevate the injured area to reduce bleeding.

Interval training

Stuck in an exercise rut? Try interval training – a wonderful way to break out of a plateau and revitalize your workout sessions.

What is interval training?

Interval training is a repeated series of high-intensity exercise bouts, alternated with low-intensity exercise bouts or rest periods, to form a workout session.

What are the benefits of interval training?

Interval training can help improve cardiovascular fitness, increase speed, burn more calories and add variety to the fitness program.

Is interval training recommended for athletes?

Interval training is beneficial for all - beginners as well as athletes. For example, a beginner who wants to include jogging can interspace jogging with walking; whereas an athlete can interspace jogging with sprinting.

Examples of interval training

  • Walking: Walk for 3 minutes, speed walk for 1 minute.
  • Running: Run for 5 minutes, sprint for 1 minute.
  • Treadmill: Walk on flat surface for 5 minutes; walk on an incline for 5 minutes.
  • Cycling: cycling for 2 minutes, increase speed for 1 minute.
  • During speed intervals - listen to your body. The goal is to push yourself past your comfort zone and increase respiration and perspiration, but not to the point of injury.

The will to succeed goes weak without constant renewal.

“You won’t win, if you don’t begin.”
“Don’t kill the dream, execute it.”
“If it’s going to be, it’s up to me.”
- By Robert Schuller