Author Archives: Nadia Tejani

About Nadia Tejani

Nadia Tejani lives in Surrey and works as a Personal Trainer specialising in weight management and obesity. She is also a Sports Massage Therapist and fitness model. Nadia runs marathons and does Olympic weightlifting and she has been competing nationally in Natural Figure (Bodybuilding) competitions since 2008. Nadia has a degree in Pharmacology and is qualified in Nutrition. She sticks to a strict clean vegetarian diet and practise what she preaches! Nadia has 3 dogs, a tiny horse and 2 pygmy goats.

Genetically Modified and Enhanced Foods

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In order to feed the growing population that has steadily risen from 5 billion to 7 billion in 20 years, we need to utilize science and technology to make the most of what nature provides.

The USA is the main producer of corn, however over 85% is genetically modified, meaning it has been modified in a lab, enhancing traits such as herbicide resistancy or improved nutritional value.

When crops are destroyed by pests and insects, the financial implications to farmers can be colossal, and the impact on communities of starving people in developing countries.

Using chemicals to stave off the pests has many health hazards and can not only cause water pollution from the run-offs but also cause toxins to enter the environment.

Any method that can protect crops but limit damage to health and the environment could have a place in the production of food.

Genetic modification can help protect the crops from pets without the need for vast amounts of chemical pollutants. Modifications can also protect crops from herbicides so that farmers can spray the field to kill weeds, safe in the knowledge that the sprays do not harm the crop or environment.. This saves the farmer money and labour by not pulling up weeds by hand.

Seedlings can be grown with antifreeze genes, as can fish, to tolerate the cold better and yield a greater load. Similarly, plants that can grow in a harsher environment such as one with drought, in soil with a high salt content or ground water will help communities to feed themselves.

In developing countries where many are malnourished, and survive mainly on rice alone, lacking vital nutrients and minerals, a strain of rice containing these vitamins will help improve the health of the people.

Third world countries may lack facilities to obtain or store medicines and vaccines. Scientists are working to develop edible vaccines in tomatoes and potatoes to solve this problem.

Although many countries produce these types of GM foods, this is currently not allowed in Europe, so scientists involved in research and development have devised many clever techniques to enhance food products and help farmers to produce more yield for the money.

Various methods are used to increase crop yield such as treating seeds with a protective layer to deter pests from destroying the seeds, increasing the percentage of crop harvested.

This method has been successfully used on rice which is the main source of nutrition in countries in Asia and Latin America.

The way rice is grown has been changed using an integrated program. High quality treated seeds are grown under special conditions with a specialized growing media. Growers follow a strict protocol tailored to their needs.

This method is GM free, not only increases the yield by 30% but also is more economical with water and far less labour intensive. Instead of spraying entire fields with pesticides and chemicals that affect the environment.

A diet lacking in Vitamin A has been linked to blindness in thousands of children in developing countries. GM foods such as rice can help combat this. Also enhancing food such as corn and producing orange sweet potato rich in Vitamin A enables the 250 million children at risk of blindness.

For the farmer, these methods help to result in a greater harvest. For the person living in the developing world, these methods help the fight against starvation and malnourishment, but what about the consumer in the developed world? Is this the only way forward to keep the majority of the world fed and nourished?

Image reproduced from

In order to feed the growing population that has steadily risen from 5 billion to 7 billion in 20 years, we need to utilize science and technology to make the most of what nature provides.

The USA is the main producer of corn, however over 85% is genetically modified, meaning it has been modified in a lab, enhancing traits such as herbicide resistancy or improved nutritional value.

When crops are destroyed by pests and insects, the financial implications to farmers can be colossal, and the impact on communities of starving people in developing countries.

Using chemicals to stave off the pests has many health hazards and can not only cause water pollution from the run – offs but also cause toxins to enter the environment.

Any method that can protect crops but limit damage to health and the environment could have a place in the production of food.

Genetic modification can help protect the crops from pets without the need for vast amounts of chemical pollutants. Modifications can also protect crops from herbicides so that farmers can spray the field to kill weeds, safe in the knowledge that the sprays do not harm the crop or environment.. This saves the farmer money and labour by not pulling up weeds by hand.

Seedlings can be grown with antifreeze genes, as can fish, to tolerate the cold better and yield a greater load. Similarly, plants that can grow in a harsher environment such as one with drought, in soil with a high salt content or ground water will help communities to feed themselves.

In developing countries where many are malnourished, and survive mainly on rice alone, lacking vital nutrients and minerals, a strain of rice containing these vitamins will help improve the health of the people.

Third world countries may lack facilities to obtain or store medicines and vaccines. Scientists are working to develop edible vaccines in tomatoes and potatoes to solve this problem.

Although many countries produce these types of GM foods, this is currently not allowed in Europe, so scientists involved in research and development have devised many clever techniques to enhance food products and help farmers to produce more yield for the money.

Various methods are used to increase crop yield such as treating seeds with a protective layer to deter pests from destroying the seeds, increasing the percentage of crop harvested.

This method has been successfully used on rice which is the main source of nutrition in countries in Asia and Latin America.

The way rice is grown has been changed using an integrated program. High quality treated seeds are grown under special conditions with a specialized growing media. Growers follow a strict protocol tailored to their needs.

This method is GM free, not only increases the yield by 30% but also is more economical with water and far less labour intensive. Instead of spraying entire fields with pesticides and chemicals that effect the environment.

A diet lacking in Vitamin A has been linked to blindness in thousands of children in developing countries. GM foods such as rice can help combat this. Also enhancing food such as corn and producing orange sweet potato rich in Vitamin A enables the 250 million children at risk of blindness.

For the farmer, these methods help to result in a greater harvest. For the person living in the developing world, these methods help the fight against starvation and malnourishment, but what about the consumer in the developed world? Is this the only way forward to keep the majority of the world fed and nourished?

 

In order to feed the growing population that has steadily risen from 5 billion to 7 billion in 20 years, we need to utilize science and technology to make the most of what nature provides.

The USA is the main producer of corn, however over 85% is genetically modified, meaning it has been modified in a lab, enhancing traits such as herbicide resistancy or improved nutritional value.

When crops are destroyed by pests and insects, the financial implications to farmers can be colossal, and the impact on communities of starving people in developing countries.

Using chemicals to stave off the pests has many health hazards and can not only cause water pollution from the run – offs but also cause toxins to enter the environment.

Any method that can protect crops but limit damage to health and the environment could have a place in the production of food.

Genetic modification can help protect the crops from pets without the need for vast amounts of chemical pollutants. Modifications can also protect crops from herbicides so that farmers can spray the field to kill weeds, safe in the knowledge that the sprays do not harm the crop or environment.. This saves the farmer money and labour by not pulling up weeds by hand.

Seedlings can be grown with antifreeze genes, as can fish, to tolerate the cold better and yield a greater load. Similarly, plants that can grow in a harsher environment such as one with drought, in soil with a high salt content or ground water will help communities to feed themselves.

In developing countries where many are malnourished, and survive mainly on rice alone, lacking vital nutrients and minerals, a strain of rice containing these vitamins will help improve the health of the people.

Third world countries may lack facilities to obtain or store medicines and vaccines. Scientists are working to develop edible vaccines in tomatoes and potatoes to solve this problem.

Although many countries produce these types of GM foods, this is currently not allowed in Europe, so scientists involved in research and development have devised many clever techniques to enhance food products and help farmers to produce more yield for the money.

Various methods are used to increase crop yield such as treating seeds with a protective layer to deter pests from destroying the seeds, increasing the percentage of crop harvested.

This method has been successfully used on rice which is the main source of nutrition in countries in Asia and Latin America.

The way rice is grown has been changed using an integrated program. High quality treated seeds are grown under special conditions with a specialized growing media. Growers follow a strict protocol tailored to their needs.

This method is GM free, not only increases the yield by 30% but also is more economical with water and far less labour intensive. Instead of spraying entire fields with pesticides and chemicals that effect the environment.

A diet lacking in Vitamin A has been linked to blindness in thousands of children in developing countries. GM foods such as rice can help combat this. Also enhancing food such as corn and producing orange sweet potato rich in Vitamin A enables the 250 million children at risk of blindness.

For the farmer, these methods help to result in a greater harvest. For the person living in the developing world, these methods help the fight against starvation and malnourishment, but what about the consumer in the developed world? Is this the only way forward to keep the majority of the world fed and nourished?

Image reproduced from usahitman.com

Eat Well – Therapeutic Foods

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Currently in the UK, the Food Standards Agency, the Government and NHS guidelines indicate the healthiest way to eat to avoid obesity is to use the “eat well plate”

This is essentially a simple way to ensure that you eat the “right” amount from each food group.

It recommends plenty of fruit and vegetables plenty of bread, rice, potatoes, pasta and other starchy foods – choosing wholegrain varieties when possible, some milk and dairy foods some meat, fish, eggs, beans and other non-dairy sources of protein. A small amount of foods and drinks high in fat and/or sugar are allowed.

However, although following the above guidelines may ensure that the correct amount of macronutrients are consumed each day, it does little to account for micronutrients, and omits to mention any therapeutic foods whatsoever.

Therapeutic foods are those with high nutrient values and specific health benefits

Currants, raspberries and blackberries are genito-urinary tonics.

Apples and quinces tone up the liver, stomach and bowels. Apricot kernels, on the other hand, open up the lungs in coughing and lung congestion.  Pears moisten and protect the lungs against the dry autumn weather.  Cherries are beneficial in arthritis and rheumatism.

Oranges and orange juices are good at relieving fevers.  Lemons have a sour astringency that stimulates the bile and gastric juices, and aids in the expectoration of phlegm

The fruit and juice of the pomegranate stimulates and moves a sluggish stomach and bowels, whereas the rind can be decocted into a tea which is good for diarrhoea, haemorrhoids and intestinal parasites.

Beetroots are a tonic and detoxifier of the liver and the blood.  Celery root and Parsley root are adaptogens that enhance overall vitality and energy levels and resistance to stress, and are also tonics for the kidneys and the genitourinary system, particularly in the male.  For women, parsnips are great tonics and regulators of the female menstrual cycle.

Pumpkin and squash, especially butternut and acorn squash, help to regulate and lower blood sugar levels in those with diabetes.  Pumpkin seeds are good for the prostate, and are also a vermifuge.

Artichoke and bitter greens like dandelion and endive promoting bile flow and cleanse the liver.  Perhaps the most famous vegetables to cleanse the urinary tract in urinary infections is asparagus

Spicy vegetables(herbs) stimulate the circulation, immunity and digestion, and can play a valuable therapeutic role in the daily diet.  Fresh ginger root stimulates and harmonizes the stomach and digestion when eaten, is boiled as a tea as first aid for colds, increases the resistance of the organism to colds and flu when cooked into one’s food, and purifies the lymphatic system as a tea.   Onions also stimulate the immune system to throw off colds and flu and expel phlegm from the body, as does horseradish.  Garlic not only stimulates the immune system against infection, but also normalizes blood pressure and circulation, and kills off pathogenic bacteria in the intestines, thinning the blood and lowering cholesterol.

Radishes are a spicy vegetable that stimulate the stomach and digestion, eliminate excess phlegm, and stimulates the flow of bile.

Beans can be a problematic food group, as many of them are hard to digest. The easier ones to digest are mung beans, adzuki beans, lentils and black beans.  Nevertheless, many beans do have valuable therapeutic properties.

Drinking the water after boiling mung beans or adzuki beans, cause a mild diuretic effect, and this cleanses and heals the genitourinary tract.  Black beans strengthen the kidneys, and adzuki beans can be therapeutic in diabetes.

To enhance digestibility, beans can be cooked with certain spices; Cumin, Wormseed. Caraway and Tarragon.

Echinacea boosts the immune system and can offer resistance to colds and influenza.

Ginkgo preserves the function of the brain and slows down the progression of Alzheimer’s disease.

St. John’s Wort works as an antidepressant and has fewer side effects that prescribed anti depressants.

Milk thistle benefits the liver and helps the body eliminate toxins staving off liver disease caused by alcohol.

Calming chamomile can remedy an upset stomach and aid sleep and can also improve the skin if taken topically.

Thyme improves the immune system, promotes perspiration and eases sore throats and coughs. It has mild antiseptic properties.

Sage herb calms the nerves, improves digestion and eases lung congestion and coughs.

Rosemary improves circulation, stimulates the liver into eliminating toxins from the body, eases joint and headache pain and relieves cold symptoms.

Mint and peppermint ease stomach and digestive problems, relax the mind and can ease headaches.

Oats have a high mucilage content, which is very soothing to the stomach and intestines; oats also have the reputation of being a restorative for the nerves and beautifying to the skin.

Buckwheat is the most heating grain, and is the best to eat in winter.  Millet is light and easy to digest, yet very high in protein

To get the maximum amount of goodness from milk which is naturally very cold and phlegm forming, heat it up with the following spices; Cinnamon, Cardamom, Allspice, Ginger Cloves, and Black Pepper.

To neutralize the toxins from red meat and aid in its digestion, cook or eat with hot, pungent spices and condiments like Cloves, Black Pepper, Garlic, Mustard Onions or Horseradish.

To aid digestion, fish can be sprinkled with lemon juice; capers or horseradish are also good.

The benefits of eating essential micronutrients are endless, and all can be purchased from your local supermarket.

Crash Diets & Cravings

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Many of us have tried diets in order to shift a few pounds, I myself have tried several over the last decade ranging from the cabbage soup diet, smoothie diets, the green and red diet, low fat, low carb, GI diets, vegan diets, fruitarian diets, various bodybuilder diets to lose fat and retain muscle, and a wide range of diets endorsed by celebs advertised in my favourite magazines. I tried herbal fat loss pills and capsules, differing tonics, eating protein just before bed, not eating after 6pm, having 3 square meals, having 6 small meals, having water with each meal, herbal teas, weighing food, counting calories and counting points all to no avail.

Whilst each diet had a positive effect mentally in the short term and I felt in control of my body seeing the weight steadily decreasing, as soon as I went back to eating normally the weight crept back on and sometimes I gained more than I lost.

The benefits of a very restrictive diet are the feeling that one is on “holiday” from eating, a break from routine. Though this is central to the success of a diet, there is little long term success due to previous eating habits being repeated.

When on a “crash diet” basically eating 20% less calories than usual, the body goes into starvation mode to preserve fat stores from the inevitable famine it assumes is on the way. Water will be released during this storage process so it appears that weight has been lost. This reinforces the belief that the diet is working.

As the starvation continues, the body needs to preserve its energy and muscle uses the largest amount of energy to work. The body reduces muscle mass and preserves energy so more weight is lost. However if the goal is to burn up fat for a more lean toned look, using up muscle will not help. When muscle is depleted, the metabolic rate decreases as it requires less energy to survive. This slows the weight loss so a further decrease in calories is the only way to get any more weight loss.

After the diet is over, and normal eating continues, the new body shape with less muscle will require fewer calories than before. Fat stores start to rise again which is rather depressing, as the result is a marked increase in fat as lean muscle has been depleted. The dieter will be even unhappier with the body composition and will either try a different diet or will come to the conclusion that “dieting makes you fat”.

Another side effect of dieting or restricting oneself is the cravings that ensue. When told a food type is banned, it merely heightens the desire, contributing to the failure of a diet and feelings of guilt and a lack of self-control.

Often we eat when we are not hungry, due to a variety of emotional and physiological factors such as boredom, loneliness, stress, worry and anger. If someone is a “restrained eater” then any of these feelings can cause them to overeat and play havoc with their self-control. It takes practise to distinguish between emotional and true hunger, and to resist eating purely due to emotions.

Sometimes weight maintenance is a more realistic goal and just as important as weight loss. Just preventing further weight gain can bring many health benefits and far outweigh the short-term benefits of a diet. In fact yo-yo dieting can cause health consequences due to the increase and decrease of carbohydrates, in particular sugar, and can affect insulin resistance.

The pleasure we get when eating foods is linked to the hormone dopamine and obese people have fewer dopamine receptors, meaning they require a larger portion of tasty food in order to have the same pleasurable effect. Which means dieting is even more difficult for obese individuals. However recent studies show that overeating can cause further reduction of dopamine receptors.

Cravings and depressed moods are inextricably linked. Generally foods craved are sugary or fatty such as chocolate. Although chocolate does contain a cannabinoid relatively unique to cocoa, the average person would have to consume 25kg of chocolate to receive a noticeable high. More likely, the elevated mood after eating craved foods is due to the “guilty pleasures” feelings associated, and the taste of sugar and fat.

Instead of trying out the latest fad diet, I always recommend cutting out one “bad” food per week, this is far easier to adhere to in the long term. For example, this week try avoiding crisps, next week try abstaining from crisps and cakes, for the following week avoid eating crisps, cake and chocolate and so on.

This will not feel like a diet, it’s a healthy eating plan for life. Allow yourself one cheat meal a week consisting of a “bad” food type such as a piece of cake. Replace the “bad” foods with “good” foods like fruit, veg, nuts, seeds and berries. Before you know it you will be on your way to a healthier life.

Yoga or Pilates?

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Many people in their zest to improve their body shape will turn to a seemingly easier, floor based class, such as yoga or Pilates.

Whilst both have the advantage of not needing any equipment, and having the added social aspect of participating in a class with similarly minded people. Names of poses are similarly strange; yoga names are often called after animals, including downward dog and camel. Pilates exercise names include the Rocker, boomerang and leg pull. However the similarities end there.

yoga poseYoga has its roots in ancient India and the aim is to attain a state of permanent peace. Pilates however aims to achieve anatomical perfection and core strength.

Yoga followers adhere to a Buddhist set of morals, often going vegetarian. More than a weekly exercise class, yoga is a philosophy, involving karma and the “do no harm” Principle. Yoga claims to tone your muscles by stretching and improving flexibility by holding a range of poses. Primarily involving hatha yoga, it focusses on physical postures sometimes with aspects of meditation. Both of these can have some health benefits. However a percentage every year of yoga practitioners suffers physical sports injuries. In fact due to the risk of injuries, yoga is rarely prescribed for patients as a means to strengthen their backs.

Common yoga injuries include carotid artery tears, bulging intervertebral discs, rotator cuff injuries, ganglion cysts, compression of the spine, vertebral artery dissection and hyperextension of the neck.

Whether experiences or not, yoga can cause injuries. Strenuous yoga said to help weight loss has been connected to a form of stroke in some young women. Hyperextension of the neck is very common and may be a factor in cervical artery dissection.

pilates posePilates, instead of causing injuries aims to alleviate them. Neutral spine is key and any hyperextension of the spine/neck is strictly forbidden. The purpose of the different exercises, often done without any equipment is to ease the body into neutral alignment and to correct any postural deviations.

It has its background in Germany, created by Joseph Pilates, son of a Greek gymnast, a child at the time, born with rickets, asthma and rheumatic fever. With the help of self-taught Pilates exercises, Joseph was the epitome of anatomical perfection by 14.

Whilst the exercises are childlike in nature, they aim to strengthen the entire core and realign the spine.

Neither yoga nor Pilates will give you a six pack, but Pilates especially works on the inner muscles with the help of Lateral thoracic breathing. The actual exercises can be as tough or as easy as the instructor allows. Generally the core should feel that they have been worked for 1-2 days after a workout.

Yoga conversely is a great way to get into mediation, spiritual enlightenment and aid relaxation. More of a holistic approach than just purely a fitness class, the poses are challenging and unusual.

With good technique Pilates is not linked to causing any medical conditions. Instead it heals rather than hinders. As such it is often recommended to back care patients and after a few weeks patients can expect to have some relief form pain and stronger muscles. Hip flexors feel more open after Pilates which is especially good for office works or those who spend several hours sitting at a desk, car etc.

Years of working on the chest and abs by doing only pushups and sit ups can cause havoc in the body, tightening up the chest, rounding the upper back and causing various imbalances which can all be alleviated with Pilates. Similarly desk workers with rounded shoulders and a head forward position will benefit from realigning their spine and opening up the chest with Pilates. The neutral spine will actually help to bring the chest out more and the person will look more confident.

Men often find hamstring and calf flexibility lacking, however Pilates improves these areas in a relatively short space of time.

More useful in older or overweight people than yoga, Pilates works on strengthening the inner core muscles, the TVA, RA and Erector Spinae so that the chances of breaking  bones when slipping or falling are somewhat reduced. Better able to stabilise through the core, Pilates students can stay strong and balance their bodies

Like with Yoga, the exercise in traditional mat Pilates use bodyweight alone and so help to increase bone density to some degree. This is naturally decreased with age, so bones are able to stay strong with either of these disciplines.

Also many of the exercises in Pilates, whilst challenging the core also work on strengthening the upper body which is something many people particularly the older generation and women do not actively work on.

The benefits of Pilates are endless when using good technique. The neutral posture once learned makes any other form of exercise safer.  Finding neutral spine is a major starting point in weightlifting, body building or indeed and free weights. It enables you to squat effectively and so any metabolic exercise will be easier to learn and safer to carry out. This will help you lift more and with a greater intensity as your core is fully engaged, helping you to achieve your fitness goal quicker.

Images reproduced from thephysiocentre.co.uk and blog.totalgym.com

Causes of the Obesity Pandemic

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In spite of all the modern advances in science and pharmaceutical health in the developed countries, we still face one major health concern which affects our cardiovascular health and wellbeing – obesity. Although there are a multitude of causes, the result is the same for all, almost all obese people have developed some symptoms of chronic disease by the age of 40, and most will need medical intervention by the age of 60. 

Fast foods and processed foods have been blamed for the increase in obesity, due to the high energy content and low nutrient content. Physical activity has also decreased over the years helping the level of obesity rise exponentially in richer and poorer countries alike. In fact, obesity levels are higher in low income families with less education whereas healthier people are the ones who earn more money. 

Labour saving devices in the home and at work mean less activity takes place throughout the day. We drive more and walk less, we have remote controls, power tools, gadgets, etc. Food is more accessible than before, we can eat out, order takeaways, have food delivered, drive through, use the internet to do our supermarket shopping and can supersize on most occasions. 

We are said to be half as active as our parents by about 500-800 calories per day, and our children will be half as active as we are. That’s about the same as running a marathon each week. We all know we need to eat a bit healthier and exercise more, but as no country has yet managed to reverse the trend in the rise in obesity, achieving this would take a lot more than that. 

Famine is still responsible for more human deaths than any single disease; hence the humans who could withstand famine better were more able to survive. Storing more body fat was an evolutionary advantage.  Any strict diet mimicking starvation will set these mechanisms into play. Metabolism will slow down, fat will be stored, and lean mass utilised, hunger pangs will take hold and the mind will be fully occupied with finding food. 

Nutrition plays a big part in being healthy and maintaining a healthy weight, however studies have shown that obese people do understand the importance of healthy eating. 

A vigorous exercise routine whilst burning calories will not help an obese person lose weight if they simply keep eating too much, so exercise in isolation is not the answer. In fact after a lifetime of sedentary behaviours and a general lack of exercise, an obese person will find it hard to start and stick to a program of intensive exercise and may find it uncomfortable. 

Though the environment is often to blame, there still continues to be a number of slim lean people, who live in the same environments as obese people, being subjected to the same adverts, the same peer pressure, the same availability of food and the same surroundings.

So what is it that keeps this declining minority from piling on the pounds?

Although there is evidence of a “fat gene” and animal studies have found various mutations linked to obesity, human obesity is much more complex and there are far more factors to consider then simply genetics. There are certain medical conditions that cause excessive weight gain, including hyperthyroidism, metabolic disorders, sex hormone disorders, polycystic ovaries, brain damage and congenital disorders, however this only accounts for 5% of obesity in the UK.

There are 3 main body types known to exist, namely Ectomorphs with long lean limbs, Mesomorphs with a stockier muscle-bound frame, and Endomorphs with a rounder softer shape. Though most people fall into more than one category, such as an Ecto-mesomorph, this merely accounts for the body shape, not the total quantity of fat we hold.

The early stages of pregnancy determine the quantity of fat cells the offspring will have throughout life, and that this total number usually stays consistent unless severe famine or overeating occurs.

We can diet and shrink the fat cells, but their very presence will cause immense hunger pangs and a burning desire to eat again, bringing us back to the initial weight, as with yo-yo dieting.

Also breast-fed babies generally grow slower than bottle-fed babies, and so are less likely to become obese in later life. Weaning practices also affect obesity in later life, in particular an early adiposity rebound – putting on body fat (normally occurring around 6 years of age) if occurring as early as 3 years of age, causes an excess of fat to be stored and so obesity results in later life. This ties in with a set point theory that we are born with a particular target weight, and despite our best efforts, our body’s homeostatic mechanisms will control this rigidly.

Overeating in childhood causes the existing fat cells to become full. When storage is at an all-time low, additional fat cells are formed and this level stays constant throughout adulthood. Any deviation in the actual size of the fat cell causes changes in behaviour and metabolic rate via hormonal changes, and a resulting return to our body’s “target weight”.

In conclusion, it is not impossible for obese individuals to lose body fat, but it takes a great deal of hard work and requires changing habits of a lifetime. Each pound of fat amounts to 3500 calories, but with the right healthy eating plan and a tailored training regime anything is possible.

Energy: Chi, Prana & the 7 Chakras

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“The Body is not what it seems to be with the naked eye. It is not a solid mass. It is actually a system of little particles or points of energy separated from each other by space and held in place through an electrically balanced field.” – David M. Cumes M.D.

Energy is our life force. We have complete control over it. How you perceive an event or outcome can influence it heavily.

Energy is the force of life. Also called an Aura which can be described as a field of subtle, luminous radiation surrounding a person, like a map of their thoughts and feelings.

We can feel other people’s auras by their body language, tone of voice and posture. We can tell when something is wrong with a friend or loved one because their energy level has changed.

We sense other people’s emotions and energies by using our own body and emotions, and react to hundreds of subtle vibrations at once which is controlled by the persons energy levels.

In Indian the energy is called Prana or Shakti. In China it is called Chi, life force, This universal concept of energy underlies the physical world. This energy can be harnessed for healing properties.

In China acupuncture has been around for over 2000 years, influencing the flow of Chi through the body’s meridians. The Chinese agree with the saying energy flows where attention goes, as they believe that The Chinese say that “Chi follows Yi,” where “Yi” is the mind or intention/attention.

Based on their knowledge of energy, the Chinese developed techniques to deal with it. To enhance health, Qigong and acupuncture were developed, in turn enhancing their understanding of energy. Based on that understanding, martial arts were developed, like Tai Chi and many others.

In India the chakras were discovered, and the intricate energy system supporting and interconnecting them. Here also techniques were developed to use that knowledge, like yoga and mudras. Many of these techniques entered into use in other countries as well.

Taking control of our energy enables us to take control of our state or mood. If you generally have a negative aura you may find people keep away from you. Changing this consciously by altering your thought process to become more positive will open up more doors and make you more approachable.

There are 7 chakras that relate to locations in the body, functioning as pumps or valves regulating the flow of energy through our energy system.

The functioning of the chakras reflects decisions we make concerning how we choose to respond to conditions in our life. We open and close the valves throughout the day. Positive thoughts make our energy levels higher.

The Seven Chakras

Whilst these chakras are not physical they are aspects of consciousness like auras but much denser.

Chakras represent particular parts of the physical body and consciousness. Tension in the consciousness causes tension in the related chakra. The location of the stress depends on why you feel the stress.

After a period of time, or depending on the level of intensity, a symptom can be created at a physical level.

Chakras help to vitalise the physical body interacting with physical emotional and mental aspects.

The loci of life energy, aiming to use the universal life force to keep the spiritual mental emotional and physical health of the body in balance.

People may operate from their power chakra being more frequently argumentative, others from their sexual chakra being more flirtatious, often attracting the wrong type of people.

Negative thoughts cause the electricity of the brain to change and so the meridian energy changes. This means that the organs connected with the meridian are not properly nourished with vital energy and disease develops.

The energy feedback changes in the chakra due to the bad thought. This thought has less vitality as it is out of the cosmic pattern and a block in the chakra occurs.

Negative thinking drains away the energy of the aura and allows negativity from the out-side to pour in.

When negative thoughts are radiated to the environment, all similarly negative thoughts will be attracted. The negativity becomes stronger and happens more often. Negative thoughts are against the universal plan of loving and attract bad conditions for life.

Training Advice for Ectomorphs

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Ectomorphs have long lean limbs with a limited amount of muscularity. Whilst this gives them great definition, the ectomorph has a limited capacity for stress. Weight training with a hypercalorific diet will help gain muscle, but it’s best not to overtrain with many sets of many different exercises. Limit your sets to between 3 and 5 sets of one exercise for each body part.

It is easy to over stress and over train the slim ectomorph physique. Try not to remain in the same rep range for longer than 2 weeks or the motor unit will be overworked. Pyramid training allows the trainee to briefly tap into increasingly larger motor units from set to set without overworking them.

The ectomorph must rest longer than normal between sets, between 3 and 5 minutes to allow the nervous system to fully recover between sets, and allow for 100% effort in the following sets. Lifting heavy weights will increase muscle.

High rest periods coupled with lower reps (i.e. 5-7) increase the release of testosterone into your bloodstream.

An ectomorph needs to train briefly, intensely but frequently. An ectomorph cannot handle high volume workouts, so his volume should be spread across the week. Three times a week is ideal.

In order to avoid overtraining, an ectomorph needs to start a training plan slowly and steadily, building up volume gradually. Aim for 3 short sessions altogether the 1st week, then wait a few weeks before increasing the intensity or volume.

Overtraining causes stresses to the body and not only slows down any gains; it can also result in reduced muscle mass and strength. Plus each time you do not succeed it lowers your confidence about being able to gain some decent muscle. Also do not add more sets than necessary for your workout. Doing so will not increase gains. Each progressive set decreases in intensity since you get more fatigued.

If you over complicate things then you’re more likely to make mistakes and try the wrong training methods.

Keep workouts shorter, always under an hour each time to prevent overtraining which is a very important factor. Training over one hour increases the chances of overtraining since it taxes the recovery systems so much and adds unnecessary stress to the body.

20-30 minute workouts are more intensive since more is being done in less time. Shorter, more intense sessions are less likely to wear out joints and cause overtraining.

Changing the exercises is another key point to increase hypertrophy. If you keep the same workout for over 2 months, it is likely your body will adapt to those exercises. In this case you will hit a plateau and all your hard work will be in vain because you won’t be making nearly as much progress as when you initially started.

Continuity is vital. Regular training with scheduled rest days will aid recovery. This body type is the least strong and needs all the help it can get to recover and grow without getting injured.

The ectomorph can attempt a range of exercises as their bodies more suited to intensive weight training since it is anaerobic, requiring limited endurance. However certain types of workouts with little rest such as circuit training will not be beneficial.

Circuit training, whilst very effective at stripping body fat and increasing the cardiovascular system at the same time, involves very little rest and often high reps. For an ectomorph this constitutes overtraining.

Benefits are the ability to perform any exercise compared to an equally progressed endomorph or mesomorph due to a light bodyweight. (pull-ups, dips, push-ups, chin-ups) and are very able to achieve the best definition because of the ease of losing fat, and the natural lean structure.

Ectomorphs may have a disadvantage in gaining muscle mass, yet with the right diet they can put on some muscle.

Even though they may not be able to lift as much as an endomorph or mesomorph, they are still receiving the benefit of working out, which is isolated apart from other body types.

Because of their versatility in workouts, ectomorphs have the widest range of effective workouts.

Image reproduced from menshealth.com

Stress & Cortisol

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We are all accustomed to feeling stressed from time to time, be it work related, general fatigue, linked to a hectic home life or everyday problems.

The effects of stress are wide ranging. Stress hormones trigger back pain, weaken the immune system, increase blood sugar, promote diabetes, increase the chances of developing gum disease, decrease fertility and cause depression. In particular workplace stress can lead to serious ailments such as an increase in rates of heart disease, flu viruses, metabolic syndromes and high blood pressure.

Less than healthy behaviours result from stress, such as over or under eating or drinking more alcohol, which lead to other health problems. Stress also leads to emotional exhaustion, physical fatigue and cognitive weariness. Scientific studies suggest that stress can have a more direct effect, disrupting the body’s ability to process glucose, leading to Type 2 diabetes.

Chronic stress triggers major biochemicals such as cortisol to be released into the blood stream. This causes the digestive system to weaken and inhibits the liver from being alerted that the stomach is full. Cortisol causes an influx in blood sugar and intense carbohydrate cravings. A tongue that is red and bumpy it is a sign of cortisol overload.

Stress can slow down your metabolism by releasing anti-stress (adrenal) hormones, particularly norepinephrine.

Caffeine is one of the worse drinks you can have when stressed. It causes a further release of these anti-stress hormones. Eventually the body’s supply of these hormones is depleted, and the body is left exhausted, fatigued, and irritable.

When stressed or exhausted we often turn to sugary snacks such as chocolate, which contains more sugar than we can use in a week, causing blood-sugar levels to rise. The pancreas overreacts to this, producing an excess of insulin. This flood of insulin depresses your blood sugar severely. In response the adrenal glands release anti-stress hormones, which in turn release the sugar that is stored in the liver for emergencies.

The quick burst of energy increases insulin levels temporarily. The excess sugar is stored bringing your mood crashing down. Lastly your adrenal gland kicks in and you experience feelings of anxiety, including nervousness and sometimes even palpitations. The extreme rise and fall of insulin levels makes you hungry and more likely to choose another sugary snack.

To deal with stress, try hugging friends, family or pets. This signals the brain to release oxytocin, a hormone that boosts feelings of affection and is a buffer against stress and has even been used to treat depression.

One of the best weapons against tension is laughter which lowers levels of the damaging stress hormone cortisol which causes food cravings. Laughter reverses the constriction of blood vessels, helps protect brain cells and helps us get rid of the belly fat that cortisol causes in times of stress. It also strengthens the immune system by raising levels of infection fighting T-cells.

Protein found in beans, chicken, eggs and fish counterattack the cortisol. Also a good night’s sleep helps to eliminate the damaging stress hormone cortisol in your stomach. Lack of sleep can lead to strokes, heart attacks, high blood pressure, psychiatric problems, weight gain, decreased alertness, impaired memory and cognitive ability and along with the increased stress.

Try to minimise electrical devices in your bedroom especially mobile phones. Turn off the laptop/TV an hour before you intend to go to bed to allow you to unwind naturally. Chamomile tea is calming and relaxing. Warm milk at bedtime is not simply an Old Wives tale.

Avoid alcohol as it depletes your body of B-Vitamins and magnesium. B vitamins are very important especially useful when taken in conjunction with other B vitamins. Molasses, Brewer’s Yeast and wheat germ are rich in B vitamins.

Siberian ginseng helps keep you alert without increasing stress levels further. It helps support the adrenal glands which become depleted during stress.

Vitamin C helps reduce the physical and psychological effects of stress, and even lowered stress-induced high blood pressure as much as 10% when taken regularly. Orange juice lowers levels of cortisol.

Grapefruit, oranges and whey protein contain a stress busting ingredient and will help you stay calm. Whey contains alpha lactalbumin that boosts the body’s level of tryptophan, a building block of the feel-good hormone serotonin by as much as 43%. Serotonin is a brain chemical that reduces hunger and boosts our sense of well being. Low serotonin levels causes food cravings.

Foods high in tryptophan (a natural sedative) are dairy products, beef, turkey meat poultry, barley, brown rice, fish, soybeans, and peanuts.

Valerian is a natural muscle relaxant, so it also is an excellent remedy for stress induced insomnia.

A few drops of orange essential oil will calm and help to improve your mood. Lavender, rose and jasmine oils are all natural stress relievers.

Relaxing also helps you to unlock fat stores caused by the stress hormone cortisol. Chewing gum also relieves muscle tension.

A short walk reduces stress by boosting feel good endorphins in your body. Stress constricts blood vessels and lowers our immune system and ability to fight off disease. Just 30 minutes of any form of exercise, three to four times a week will keep your stress hormones down.

Deep breathing calms the nervous system, lowers blood pressure and heart rate and reduces the level of cortisol.

Magnesium has been shown to become depleted in times of stress. This is exasperated by Type A personalities who have heightened feelings of competition and aggressiveness resulting in heart conditions. This can be helped by eating magnesium rich foods such as tofu, cashews, almonds, turkey, spinach, avocados, Brazil nuts, strawberries and apples.

In our modern society, stressful occasions will inevitably crop up, when they do, take a moment to think about how important the issue is to you, is it worth affecting your health by letting the stress take hold? Will stressing help the situation? If the answers are no then let go and relax.

Image reproduced from empowher.com