Fitness

To Achieve Your Fitness Goals You Need to Exercise Your Mind


When most of us, mere mortals, see a super well-built and fit person, the first thought that springs to mind is “Wow! They must work out a lot!”

But what most of don’t know is that actually there is much more to working out in order to be (and look!) fit.

I have mentioned here on this blog several times that diet is much more important than exercise. That’s a fact. Your body shape and composition is 70% influenced by what you eat and 30% by how much you exercise.

But there is another less talked about aspect to fitness - it’s a concept called mind over matter. Yes, all professional athletes and those involved in the sports industry on a professional level know about it. Yes, there are countless books (and courses) on sport psychology.

And yet, considering the amount of people that go to gyms or other types of non-professional fitness training, there are disproportionate levels of awareness about this concept between the pros and those trying to lead a healthy lifestyle.

If you’re a non-pro like me, here’s a revelation. There are 3 important factors in achieving your top fitness levels: 1. Mind, 2. Diet and 3. Exercise.

For instance we often think we can exercise only until our muscles start to burn and hurt, but physiologically we can do more if we set our minds to it. We crave certain (not-so-healthy) foods, when actually our bodies don’t need the extra empty calories and so forth.

This is why it’s important to train our minds to think differently. Instead of saying that you want to lose weight, tell yourself that you ARE losing weight. Instead of say you want to be fitter/faster/stronger, say that you are fitter/faster/stronger (at least you were fitter that yesterday!). This type of present-tense self-talk is a fuel for positive behaviour and change.

It sounds easy, but takes time to put into practice. We are all so good at sabotaging ourselves, that positive thoughts may not be so easy to form. But the first step is to understand what we are doing wrong and why. If you think of yourself as fat, slow, skinny, unfit you are very likely to remain the way you are or even worse to turn these thoughts into reality.

What could be the cause of these thoughts? Could it be that you were often called fat when you were young and now you are more likely to think of yourself as fat? You need to dig deep and ask yourself some questions. And it’s not as scary as you think (turns out I am too worried whether people will see me as arrogant and full of myself if I let those positive thoughts influence my behaviour).

So in a way fitness is about much more than looking good. It starts from within. The ultimate goal here is to believe in yourself and to work harder to achieve your goals. Say that you are losing weight and see that it will become much easier to forgo the chocolate cookies passed around in the office. Say that you are fit and power through that extra set of exercises.

Believe in yourself. If you don’t, who will?


Can You Read the Pimples on Your Face? An Introduction to Face Mapping.


One would think that living in a hotel for almost 2 months is the epitome of (middle-class) high life. I'm talking about the free buffet breakfast, daily room cleaning and endless hot showers which I would never normally have at home.

Alas, it is not as glamorous as it seems. As my work schedule in Russia has been very hectic, I have only used  my hotel room for the little sleep I can get. What's worse is the gluttony taking place every morning at breakfast. It is free food after all, how can I say no?

Well indeed, I said no 10 days ago. Not only because I was diagnosed with gastritis but also because my face and body were telling me it's time to stop. I need more sleep. I need more exercise. And I need to eat properly.

Wait, did you read that? I said "my face and body". Why face? Believe it or not the little nasty zits we get from time to time can tell you a lot about what you are doing wrong. How? By using something called face mapping analysis. Originating from traditional Chinese medicine, face mapping links specific facial areas with organs. Let's take a look.



Zones 1 and 2 indicate problems with the digestive system.Have you been eating a lot of fatty or processed food? Pimples in this area indicate it is time to cut out these bad boys and cleanse your diet with antioxidant green tea and plenty of water.

Zone 3 is linked to the liver. Once again, if you have overworked this vital organ by eating greasy food and downing loads of booze it is time to stop. Cut dairy, fatty foods and alcohol and increase exercise. If this doesn't help banish spots in this area, look into food allergies and intolerances - this is where they show up first.

Zones 4, 5, 7 and 8 along with dark circles under the eyes may be telling you that your body is dehydrated. Help you kidneys and drink up (water, of course!)

Pimples on your nose? Zone 6 is linked with the heart. Reasons for pimples here could be high blood pressure and low vitamin B levels - decrease spicy foods and meat intake, eat more good fats (e.g. fish and nuts) and get more fresh air. This area is also full of dilated pores, so ladies make up should always be clean!

Are you a smoker? Suffer from allergies? You may notice a lot of spots in zones 9 and 10. These areas are linked to the respiratory system. So put the cigarettes down, get more fresh air and go for long walks regularly. If neither smoking, nor allergies are the cause of pimples here don't let your body overheat by eating cooling foods like watermelon and peppers and cutting down on sugar.

Oh, don't we all hate those zits on the chin or along the jaw line! Zones 11 and 12 indicate hormonal imbalances and pimples in these areas are often caused by stress. Sadly, there is little we can do here, but eating and sleeping well, drinking plenty of water and exercise should help.

Zone 13 is linked to the stomach. If you get spots in this area regularly consider a detox or adding more fibre to your diet. Herbal teas may also be of great benefit.

And finally pimples in the neck area (zone 14) indicate that your body is fighting bacteria to avoid illness. Again, there is little we can do here but giving the body time to relax and recuperate, especially if you begin to feel unwell is key. 

Quite interesting, isn't it? After all there’s more to the old adage about the truth being written all over your face than you may think!


7 Ways to Boost Your Metabolism


Greetings from Russia! Apologies for going all quite for the past couple of weeks. Lately I have been so busy with work that, unfortunately, I haven't had the time to write some interesting posts for you.

As I am settling in a new country (I'll be here for the next two months), I realised that all the travelling and changes haven't been so good for my diet. So, as a friend suggested, I decided to give my digestive system a boost by revving up my metabolism (as well as eating as healthy as possible and exercising). 

Here are some tips on how you can supercharge your metabolism too:
  1. Start your day with a cup of hot water and lemon. The citrus fruit is high in ascorbic acid which stimulates digestion.
  2. Eat more chillies - they warm up your body and speed up metabolic rate.
  3. Sip some green tea. The polyphenols and caffeine will boost the digestion process.
  4. Take your body to new weights. Resistance training (i.e. weight lifting) helps build more muscles and muscles burn more calories than fat (this is technically true, but scientific studies suggest that it is actually your heart, kidneys and brain that burn the most!)
  5. And make your heart pump. High-intensity interval training  delivers a bigger, longer increase in resting metabolic rate than low- or moderate-intensity workouts. 
  6. Then drink plenty of water. When your body is dehydrated, your metabolism slows down. Go for cold water if you want to burn a few extra calories.
  7. Finally, power up with protein. The body burns many more calories digesting protein than it does for fat or carbohydrates.
Your visual go-to guide for boosting metabolism


The Truth About Food Cravings and How to Banish Them

Food cravings. A part of everyday life. As you read this post, millions of people around the world are craving some kind of a treat. But why do we crave certain foods? And why are those unhealthy in most cases? Let's find out.

Some nutritionists have claimed that it is today's obsession with fad diets are the cause of our constant cravings. Take for example the obesity researcher Zoe Harcombe's so called "controversial" claim that dieting actually makes people fat. I've put controversial in quotation marks because it is everything but controversial.  Why? Well, as the author herself explains, telling people to eat less makes them eat more because the avoidance of hunger is a fundamental human instinct. No one wants to starve! Moral of the story: you shouldn't eat LESS, instead you should focus on eating better.

But how do diets make us fat? Simple. Those embarking on a diet often go for foods labelled low fat or diet. The problem with these is that they tend to be either carb-heavy foods which are low on calories or full of artificial sugars (e.g. cereals). Oh did I say carbs are sugars? You see where I'm going?  Sugar is the culprit here, as I've said in a previous post.

Processed diet foods cause sugar spikes, which are followed by sugar dips and the onset of cravings for more unhealthy foods.This, as you may have guessed, is a vicious cycle which is hard to break. The key to stopping this, according to Harcombe, is to try eating only foods which can be found in the natural environment - meat, fish, eggs, cheese, vegetables and fruit.

So now that we know that dieting and eating a lot of processed foods is the cause of our cravings, what can we do in those moments of weakness when we just get our favourite treat out of our minds? Interestingly, scientists have put together a table with the type of cravings and a healthy alternative to satisfy them. They have created this table based on the rationale that each craving we get is a signal that our bodies lack certain nutrients (vitamins, minerrals, etc.). Let's take a look:

If you crave this...What you really need is...And here are healthy foods that have it:
ChocolateMagnesiumRaw nuts and seeds, legumes, fruits
SweetsChromiumBroccoli, grapes, cheese, dried beans, calves liver, chicken
CarbonFresh fruits
PhosphorusChicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grains
SulfurCranberries, horseradish, cruciferous vegetables, kale, cabbage
TryptophanCheese, liver, lamb, raisins, sweet potato, spinach
Bread, toastNitrogenHigh protein foods: fish, meat, nuts, beans
Oily snacks, fatty foodsCalciumMustard and turnip greens, broccoli, kale, legumes, cheese, sesame
Coffee or teaPhosphorousChicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes
SulfurEgg yolks, red peppers, muscle protein, garlic, onion, cruciferous vegetables
NaCl (salt)Sea salt, apple cider vinegar (on salad)
IronMeat, fish and poultry, seaweed, greens, black cherries
Alcohol, recreational drugsProteinMeat, poultry, seafood, dairy, nuts
AveninGranola, oatmeal
CalciumMustard and turnip greens, broccoli, kale, legumes, cheese, sesame
GlutamineSupplement glutamine powder for withdrawal, raw cabbage juice
PotassiumSun-dried black olives, potato peel broth, seaweed, bitter greens
Chewing iceIronMeat, fish, poultry, seaweed, greens, black cherries
Burned foodCarbonFresh fruits
Soda and other carbonated drinksCalciumMustard and turnip greens, broccoli, kale, legumes, cheese, sesame
Salty foodsChlorideRaw goat milk, fish, unrefined sea salt
Acid foodsMagnesiumRaw nuts and seeds, legumes, fruits
Preference for liquids rather than solidsWaterFlavor water with lemon or lime. You need 8 to 10 glasses per day.
Preference for solids rather than liquidsWaterYou have been so dehydrated for so long that you have lost your thirst. Flavor water with lemon or lime. You need 8 to 10 glasses per day.
Cool drinksManganeseWalnuts, almonds, pecans, pineapple, blueberries
Pre-menstrual cravingsZincRed meats (especially organ meats), seafood, leafy vegetables, root vegetables
General overeatingSiliconNuts, seeds; avoid refined starches
TryptophanCheese, liver, lamb, raisins, sweet potato, spinach
TyrosineVitamin C supplements or orange, green, red fruits and vegetables
Lack of appetiteVitamin B1Nuts, seeds, beans, liver and other organ meats
Vitamin B3Tuna, halibut, beef, chicken, turkey, pork, seeds and legumes
ManganeseWalnuts, almonds, pecans, pineapple, blueberries
ChlorideRaw goat milk, unrefined sea salt
TobaccoSiliconNuts, seeds; avoid refined starches
TyrosineVitamin C supplements or orange, green and red fruits and vegetables

After going through this table, I noticed that in quite a few cases you are meant to eat the opposite of your cravings (e.g. craving solids = water; bread/carbs = proteins; etc.). Conclusion? We need to learn to listen to our bodies. We need to learn to decipher the messages our bodies are sending us. And we need to train our taste buds to like the foods that are best for our bodies. This is all possible with determination, patience and most importantly a great love and respect for your body. It is through the body that we live, so why not show it some love?


The Science of the Cheat Meal


The world of fitness nutrition is full of advice, interesting experiments and a myriad of supplements. How do we know what's right? Who do we trust? Should we eat a bit of everything in moderation or follow a strict diet to reach our fitness goals? Do we avoid certain foods? How do we keep ourselves motivated then?

So many questions! And there are just as many answers out there. I say go for advice from professionals or scientifically based information. Science can't be wrong, right?

Ask any sport scientist or nutritionist and you will be told that you can't just eat anything if you are looking to achieve top fitness levels. You need to fuel your body with the right foods on macro (e.g. proteins, carbs, fats) and micro (certain amino acids, minerals and vitamins) levels.

But, unless you've got will power of steel, it's almost  impossible to be 100% healthy 100% of the time. Even if you were, it may turn out not to be so healthy after all. Why? Let's learn about the science of the weekly cheat meal.

A cheat meal is a calorific galore of food which one should allow oneself once a week after following a healthy diet. It should revolve around a hormone called leptin, i.e. the anti-starvation hormone. It helps regulate the amount of fat the human bodies carry. That is to say the higher the amount of body fat, the higher leptin levels and vice versa.

During prolonged dieting, the levels of leptin in the body decrease (as does body fat). In fact, studies have shown that within the first week of dieting leptin levels can drop by 50%. When this happens an important molecule - glycogen - drops. The glycogen produced by the liver controls production levels of a host of other hormones including testosterone, oestrogen and cortisol. 

When glycogen falls, testosterone and oestrogen fall and cortisol (the stress hormone) increases. This is not good news for your muscles because cortisol makes you fat.What's more, when leptin levels drop too low, the fat burning process stops and the body, thinking that it is starving, will do all it can to store more fat!



Enter the cheat meal. Having a carbohydrate-heavy cheat meal once a week (preferably after an intense workout) raises leptin levels and actually boosts fat burning. Why? Leptin is closely correlated to carbohydrates and hence a large carb meal raises leptin (and insulin) levels, the body thinks it is not starving anymore (in fact it is overeating!) and sets off the fat burning process once you get back to eating leaner, lower calorie meals.

The moral of the story? Cheat meals are an indispensable part of healthy eating. Not only do they provide you with a psychological and gastronomical buzz, but they boost your body's fat burning process and therefore help you achieve your fitness goals! And if you have your cheat meal after a hard workout, you will be helping your muscles grow and retain glycogen which leaves little room for fat retention.

What's the catch? It is important to keep it to ONE cheat MEAL and not to turn it into a whole cheat DAY! Got that? Go on then, treat yourself :)!


Morning Boost


I've always loved a good breakfast, but after I started making regular trips to the gym 10 days ago, I realised how important morning nutrition is (and how it can stop the pre-lunch-time hunger pangs).

But I also know that many people can't face eating in the morning. So I thought - isn't there a way to give your body the fuel it needs without causing a racket in the kitchen every morning? Turns out there is.



As I have a sensitive stomach, I always start my day with a spoonful of Manuka Honey (factor 10 or more). This type of honey has many health benefits, including protection from damage caused by bacteria, reduction of cholesterol levels, control of diabetes, prevention of cancer and treatment of gastrointestinal problems thanks to its antibiotic and antibacterial properties. Hence, having Manuka honey on an empty stomach helps heal ulcers, eradicate harmful bacteria and boost digestion.

30 minutes later I take my vitamins - D3 and all the Bs to be more precise.We all know vitamins are good, but these two are crucial for me. Vitamin D is vital for healthy bones, teeth and immune system (which, by the way, can be put under stress by things like exercise and hectic work schedules). Also, from personal experience, I can tell you that insufficient vitamin D can cause muscle ache and shortness of breath, which, of course, are detrimental to any attempts to get fit and exercise.


This thing actually has some extra vitamins and minerals, which is why it's great as a pre-workout booster!
On the other hand, vitamins B keep your moods in check, help your brain stay in top shape, ease stress and reduce the risk of heart disease. In terms of nutrition, the B vitamins help release energy by breaking down carbs into glucose (hence, better performance during training), and they also help breakdown fats & proteins and tone muscles.

Finally, I have five almonds which have been soaked in water overnight. This trick I learnt from an old friend who posted it on Facebook. What's the point, I hear you ask? Well, soaking almonds overnight removes an enzyme from the skin of the almond which inhibits digestion, therefore making the nuts (and their nutrients, including the enzyme lipase which breaks down fat) more easily digestible. Interestingly, it has been scientifically proven that having four to six soaked almonds a day boosts the functionality of the central nervous system and serves as a brain tonic.


Photo by Chill Mimi
Once I have ensured this triple boost has been digested and absorbed (and I have reached the gym or the office), I proceed with either a pre-workout protein shake + banana or oat porridge with cinnamon + banana. Both of these contain slow-release nutrients which tend to keep me happy for a good while (plus some fruits as snacks in between meals). 

Well, in the end it seems you can't skip breakfast if you want to feel energetic and avoid binging at lunch and dinner.
Is the Gym for You?

Why I like fit people (not just chicks!)... whether they go to the gym or not!

Lately I've been shopping around for a gym. Well, I have been doing that for quite sometime, but in a different town. Now I'm looking for a place to sweat in London and after months of home workouts and neighbourhood jogs I was really keen on finding my next challenge. And that got me thinking - are some people just cut out for the gym?

I visited two different fitness centres and as I walked through the doors of both I just felt... so at home. Perhaps it's something to do with the fact that I've been going regularly to the gym between the ages of 12 and 19. Or may be it's because of my challenge-seeking, novelty-hungry nature.

Whatever the case, there's just something about gyms and exercise which tremendously appeals to me. Hence, joining the one has always been an easy decision, money aside. If you really like something, then you'll find the time for it (so for me, not having time is not an excuse although lack of pennies is!).


So how would you know if the gym is a place for you? You can start by asking yourself these questions:

  • Do I consider being fit and in a top physical condition as something important enough for me to set aside time and money for it? Or do I prefer more leisurely and cost-effective ways of getting a dose of endorphins?
  • Do I want to build muscle mass and tone/shape up my body or do I just wish to lose a bit of weight and/or maintain my fitness levels? (Honestly, to look good on the beach you need weights!)
  • Am I going to visit the gym often enough to justify the expenditure or am I going to be a casual user?
If you have answered 'yes' to the first half of these questions then you may find the gym as appealing as it is for me. On the other hand, if you have answered yes to the second half of these questions then you may want to think twice about joining the gym.

My inspiration. My goal. My dream.


That is not to say that gyms aren't for everyone! Of course, anyone who goes to the gym will do themselves some good. But it is those regular gym bunnies that will reap the most benefits and good money-for-value. 

More importantly gym workouts shouldn't feel something you are forcing yourself to do (not all the time at least!). I'm all up for healthy living and being fit, but there are other ways of getting fit - from sports to power-walking.

Therefore, before joining the gym I recommend visiting a couple  of places and asking for free day passes to try out the gyms. See if you like it and if you are ready to take your body to the next fitness level.

I know I'm ready, so I can't wait to start!



An Insomniac's Dream

Photo by reonis
As unlikely as the title sounds there are people like myself who often struggle to sleep but eventually manage to catch a dream. I can't really classify myself as an insomniac as I almost always manage to get some sleep. But I can't classify myself as a normal sleeper is (whatever that means). 

You see my problem is that I can't shut off my mind. Falling asleep rarely happens in under 30 minutes. Tossing and turning for an hour or two is usually the standard. And I know I am not alone. There are other people out there whose preoccupied minds won't let them into la-la land.

So I decided to do a bit of research and find out how others cope with this issue. Apart from the usual advice - not over- or under-eating before bedtime, glass of hot milk + banana, meditation, muscle relaxation, deep breathing, counting and so forth - I found some quite interesting tips.

For instance, reading a textbook or encyclopaedia can make you nod off in 15 minutes. Haven't tried that one yet. Having just come out of higher education I just cannot bring myself to read anything academic.

Apparently scientific studies have proved that lying in bed helplessly trying to sleep can make insomnia worse. Well no surprise there. The frustration that runs through my body as I try not to move an inch and will myself to sleep is unbearable.

Perhaps I should start blogging at night... But what about the much needed rest my brain needs? Staying up for much of the night, keeping myself busy may eventually induce some drowsiness and allow me to nod off. But what about getting enough sleep?

Funnily, I am one of those people who need 8 or 9 hours to function at 100%. So when I can't fall asleep I start worrying about how I will get through the day without a sufficient amount of dream-time.

Photo by Pete
At that point some may claim that thinking and visualising the colour purple can help. I should try to make it "appear in my mind's eye" and relax into the waves of purple.

Well, if that doesn't work I can always roll my closed eyes upwards three times. That is because this happens naturally when one is falling asleep and can therefore trigger a certain sleep chemical in our body.

Whoever came up with this wacky ideas is not a real insomniac. Ultimately, I have discovered, it is the power of mind that can only save you.

If you, like me, can't fall asleep because you can't stop thinking and worrying about an endless list of things then there is only one thing I can suggest to do. Well may be two. 

When I can't fall asleep I tell myself a story or imagine what it would be like living my dream. That usually works. If not, I let myself worry for a while and pick up something to read. After that I turn off the lights and try my imagination trick again. 

Oh and of course there is always coffee the next morning!


How to Get Fit(ter) Without the Gym

Hello folks,

I'm writing a quick post from my mobile as I've been left without Internet at home (can you believe this still happens in this day and age?!).

Many times we make excuses or wait for a certain time to get fit(ter), the principle causes being time and money.

Well I've got news for you.  If you really set your mind on getting fit you can do it whether you've got money or not.

How? The Internet is brimming with information.  From nutrition plans to supplements to home workouts - everything you need is at your finger tips.

Use YouTube to find home workout videos which do not use any equipment.  My personal favourites are from Blogilates and Fitness Blender. Look for videos that are suitable for your fitness level (beginner, intermediate or advanced).


Start with 20-minute videos and gradually increase to 30- to 40-minute ones.  Pick a time of the day which is most convenient for you.  I prefer mornings because later in the day I am more likely to be busy and tired. Try to do these home workouts every day (it is recommended to exercise for 30 minutes daily).

Make a schedule of the types of workouts you will do each day. For example, I start my week with lower body/legs workout, followed by upper body/arms & abs, followed by cardio/high intensity interval training.  I repeat these three again on the following three days and end my week with yoga.


All you need is a bit of space in your living room, will power and commitment.  You will start noticing results in 6-12 weeks (but don't forget to eat clean and healthy!) and you will be hooked!

Off you go then.  It's time for a workout!



Sun, Sand and ....Cancer?


As the summer is well underway in the northern hemisphere, I was very surprised to find out that Britain has more skin cancer deaths than Australia (yes, the one with the ozone layer hole)!!!!!

What is even more outrageous is the amount of people out on the streets in this unusually hot and sunny weather without sunglasses and, possibly, without applying sun cream!

You see, statistics show that on average 7850 cases of malignant melanoma are diagnosed in Australia every year, compared with 5990 in the Britain, however whilst only 1000 people die of the disease Down Under, the number of deaths in Britain amounts to 1600 per year.


The reason for this difference? 90% of cases in Oz are cured as they are detected so early. Australians are also much more aware of the risks of cancer and take necessary precautions (there are even free sun cream pumps in some public spaces as I recall from my time spent there).

Perhaps it is the constant lack of sunshine that has put many Britons in a state of ignorance. After a long winter and a very cold and wet spring many have rushed outdoors to catch some sun rays.

Of course there is nothing wrong with that. Sunshine uplifts moods, provides much needed vitamin D and helps lower blood pressure. 


What I am suggesting here is that people enjoy the sun responsibly by taking the following precautions:


  • Use a sun cream which has at least a factor 30 UVA protection and a five star UVB protection.
  • Invest in high quality sunglasses which also have UVA and UVB protection (yes, your eyes can burn too, the signs of which are redness and itchiness after a long day in the sun).
  • Avoid staying in the sun for too long and reapply sun cream every two hours or after bathing.
Off you go now. Enjoy the sun before the rain starts pouring!

Stay safe


Contemporary (illusioned) life and the Great Gatsby

Recently I read an interesting article on BBC's Point of View about how the Great Gatsby book and films illustrate the way society is based on make-believe or "extreme unreality". Here I will try to retell you the story.

The Great Gatsby is a story about an attractive millionaire from the Jazz Age and the era of the corrupted American dream. It is also a story about tragic love and a culture built on fraud and crime.

It was set in the Roaring Twenties, an interlude between historical periods of make-believe. A reality check after the First World War. It is precisely why the film, in cinemas at the moment, resonates with many members of the contemporary society.


Everyone knew Jay Gatsby was a fake. A fraud. A self-invented personality. Yet, the personality that he invented was a perfect fit with the social reality of his time. The lavish parties and other non-criminal glittering possibilities he offered were what made him so attractive. His goal - to make social reality seem unreal.

Thus Gatsby was a special kind of fake. One that people believed in despite being aware of his falseness. They were drawn to him in the hopes of forgetting how their wealth had been made (i.e. through fraud). 

That is because during the time the lines between the fortunes of the elite and those of organised crime were almost indistinguishable. The elite knew this could not go on forever and could not face the fact that the boom based on fraud would end soon. 


It can be said that societies function like dreams. The reality generated from such dreams turns out to be an unsustainable illusion, just like Gatsby himself.

It is his invincible attachment to illusion that explains our current fascination with Fitzgerald's character. We relate to the story from personal experience - the boom of the early 2000s which crashed in 2008 will be remembered as the result of a society based on make-believe and easy money. 

Despite this, contemporary society has not given up entirely on make-believe. Many are left today craving for a revival of the fake reality, the world that came from our dreams. Like the Great Gatsby we hope for a future without limits and boundaries although we know it can only remain a fantasy. Will we ever find the world of illusion we are looking for?

A more in-depth analysis can be found here: http://www.bbc.co.uk/news/magazine-22722999




Your Diet's #1 Enemy

Over a year ago I wrote a post on  healthy living which highlighted how sugar can sabotage your best efforts to get in shape. Now I want to show you the problems sugar causes.

A 2012 research article in the journal Nature argued that sugar is a toxic substance and should be regulated in the same way as tobacco and alcohol. Why? Because previous studies have found that too much sugar can adversely affect the liver and brain function, can wreak havoc on metabolism, and not only make people fat but also leave them more susceptible to heart disease, diabetes and even cancer!

According to US scientists 80% of our food choices contain sugar. In the earlier post I mentioned hidden sugars, such as those found in bread, milk and almost all processed foods whether they are sweet or savoury. However, there are three things to keep in mind: 1. Some sugar is converted into energy; 2. Excess sugar is turned into fat; and 3. Sugar is a type of carb and although your body needs a certain amount of sugar and fat, processed sugars are much worse than fat.


The most common problems sugar causes are:

1. Inexplicable weight gain: People often tend to avoid fat and go for all sorts of diet and low fat options. Unfortunately these are full of sugar to compensate for the lack in flavour. Too much sugar causes your blood sugar levels to spike and drop rapidly leaving you tired and hungry in a short space of time. And then you reach for some more food. It becomes a vicious cycle.

2. Brain fog: Sugar forms free radicals in the brain's membrane which prevent the cells from communicating properly. This has a negative effect on how well we remember things, process ideas and deal with our moods. 

3. Ageing skin: We all know that cigarettes and UV rays cause premature ageing of the skin, but did you know sugar does too? When sugar travels to the skin it causes amino acids (the proteins found in skin, hair and nails) to form cross-links which prevent them from repairing the skin cells. This in turn leaves the skin with premature wrinkles.

Terrible stuff isn't it? How do we stop? Well there is no easy answer to that. Many medical professionals suggests that people should try to keep their sugar intake as close to zero as possible (or at least under 10 teaspoons a day) and avoid processed foods. Some have suggested substituting sugar with cinnamon or satisfying sugar cravings with fruit and yoghurt. The real truth is that sugar can be addictive and our brains can crave the feel good boost it gives us. The only thing we can do is try our best and indulge in little treats once in a while.


Motivational Speakers

The growing popularity of motivational websites, Facebook pages, YouTube videos and even photos can only mean one thing -  we are becoming ever more conscious of the bigger pictures in life.

Following from my post on social media quotes which you can read here, I would like to bring to you attention two more of my favourite inspirational sources: TED talks and Thefitnessrecipes.com. 

TED stands for Technology, Entertainment and Design. It is a non-profit organisation which spreads ideas worth spreading from these three domains. From 1984 this organisation has been hosting events all around the world during which all sorts of inspirational people give talks. So far my favourite is Meg Jay's talk on making the most out of your 20s. It highlights how important our 20s are - it is during this decade that we saw the seeds of love, relationships and career. Working hard on these areas during these important years of young adulthood can determine our future happiness and earning potential. Not convinced? Here it from the experienced psychologist herself:

Unfortunately her TED talk video was not uploaded, so this is a news interview extract which summarises her key points

Moving on to Thefitnessrecipes.com, the website and its Facebook page hold a wealth of information on improving your health and fitness. Most importantly it has loads of inspirational quotes, tips and stories on how to set health & fitness goals and how to achieve them. What I love about this is the ease and speed with which life changing tips are handed out by the best fitness models. Oh and the recipes are just amazing - who thought you could have protein doughnuts and not feel guilty?

P.S.
To read more about Meg Jay's talk, you can visit: http://blog.ted.com/2013/02/26/make-the-most-of-your-20s-meg-jay-at-ted2013/

Inspirationally yours,
Miranda


University Support

OK usually I just complain about university life but for once I'm going to say something nice.

Throughout this week my uni organised Health and Wellbeing events. Considering the stressful situation that I am in, I wasted no time getting involved. From free treats to a head and neck massage and body fat testing, the events motivated me to take better care of myself.

And most importantly to relax, give myself time to rest and think positive.

I hope that you too will have the chance to refocus and give yourself the rewards you deserve. If you are looking for motivation to make changes in your lifestyle, you can start by reading my article on alcohol awareness here.

Have a lovely week and don't forget to smile!




Social Media Quotes

From Facebook pages and groups to picture posts on Pinterest and short words of wisdom on Twitter, inspirational and funny quotes have left their digital mark on the social media landscape. And I’ll have to admit, I’m loving it!
It is amazing the power a few words can have. Yes, it does sound like a cliché. But it is also very true. How many times have we read or heard something that has made us smile or laugh or just think for a second? Language is a powerful tool and is so deeply ingrained in our DNA that we can’t ignore the reactions it provokes. And what better way to use language than to make someone feel better even if it’s just for a tiny moment of time?

A quick browse through Pinterest’s “Quotes” board can put a smile on your face and inspire you for the rest of the day. A random check of your Facebook newsfeed can lift your mood if you or your friends are ‘fans’ of the myriad of quotes and pictures pages. And then there is Twitter. From the funny to the wise, the quotes flooding the microblogging site can brighten your day, 140 characters at a time.

Although these quotes won’t find a solution to your problems (yes, everybody has problems) and may not lift you out of depression, they will provide a break of life’s trials and tribulations, albeit a short one.

So go ahead, smile and be inspired!






Organic 101

It's an organic world these days. Everywhere we turn we see the word organic staring right back at us. Organic food, organic make-up, organic cotton clothes... There's even an organic resort in Malaysia (Surprised? Google it). The media, doing their duty for the good of society, have inundated us with tonnes of information and conflicting research on the organic products industry, which is growing rapidly despite the global economic roller-coaster (take for example the US where the industry grew from $1 billion in 1990 to $31.5 billion in 2011 and the UK where 8 in 10 households (83%) bought organic produce in 2011). In fact,  the industry has become so big that people, like my friend Silvia, have decided to research the industry as part of their dissertations. So what is all the buzz about?

What is organic produce?
To be classified as organic, products need to be made using methods which do not involve pesticides, chemical fertilisers or food additives. Instead producers employ methods like crop rotation and rely on biological diversity in the field to disrupt pests and keep the soil fertile. This, it is said, results in better tasting food and products which cause less damage to the environment.

Why buy organic?
For starters, organic food products avoid the potentially adverse health effects of conventional food production which uses pesticides and chemicals that could cause cancer and hormonal imbalances. What's more, organic farming causes plants to activate their own defence mechanisms and hence produce more vitamins, minerals and antioxidants. That means organic foods, and in particular organic fruits and vegetables, have a higher level of nutrients and a healthier you.

When it comes to other organic products, such as make up and clothes, it still pays to go organic. For instance, it has been found that 60% of what we put on our skin gets absorbed into our bloodstream. Many chemicals used in make up and skin care products are not properly tested and can cause allergic reactions and skin rashes due to their toxicity. And of course, by buying organic you would be reducing your carbon footprint and doing your bit for the environment.

organic food label

How to shop organic?
Shopping organic doesn't come cheap (costing 20 to 100 percent more than conventional food) and that is because of the higher costs of natural fertilisers, better living conditions for livestock and higher loss of crops. Therefore, it is good to be aware of which products should be on top of your organic shopping list. The highest priority should be given to foods that are highest in pesticides - think fruits and vegetables such as apples and strawberries and livestock products like meat, milk, yoghurt and eggs. It is also good to invest in organic or all natural make up and skin care products.

However, not everything has to be organic. The Environmental Working Group's "Shopper's Guide to Pesticides in Produce" lists conventional food products that are lowest in pesticides, such as mangoes and avocados (www.ewg.org/foodnews/summary). Personally, I would put other products such as organic cotton clothes in this category too, especially for those on a budget.

So now that we've got organic's basics covered, what do you, dear reader, think of it? I hear some of you say: "This is another way for modern capitalists to make more money out of traditional farming practices which are still used in some parts of the world due to necessity". Indeed, organic products seem to be part of modern society's paradox of life - we're so advanced that we feel the need to go back to basics, back to 'nature'.

Well, others would say the organic farming  does not mean going ‘back’ to traditional methods, preferring to describe organic production as the combination of the best of these traditional methods with modern scientific knowledge. It is part of the progress and evolution of modern society - we've achieved a lot, now it's time to take care of our own well-being and that of the environment we live in.

P.S.
Want to know more? Check out http://www.organic-world.net and http://www.infonet-biovision.org/


The End of an Era

Life is a struggle. We've heard that many times and we've said that quite a few times ourselves. It's a struggle because of the daily challenges we have to face (starting with the alarm clock) and the occasional tragedy that crosses our paths. 

What constitutes as a tragedy for some may not for others. Nonetheless, we all like to think we have encounter some sort of a tragedy in our life, be it of the humorous or more sombre type. And usually a tragedy involves the ending of something - a stage in life (yes, the shift from a young adult to just an 'adult' or even worse an 'elderly' is mourned by many), a prolonged stay in a certain place (yes, I still miss Australia!), a relationship, a life of a loved one... You know what they say: All good things come to an end.

But that doesn't make it any easier to face this ever eminent end and open a new chapter. At first we protest. We deny the fact that it is over and refuse to let go. We desperately try to reconnect, to tie the two ends together. It is very impressive how stubborn and selfish human nature can be at this point.

Then we decide to man up and act like we don't care. But we still do care, we've just lost all hope of evading 'the end'. The coming to terms with the fact that there is no way back (at least in the immediate future) is painful. So we pity ourselves and dig in that big tub of chocolate ice cream or whatever is your comfort treat.

Once we have realised that we look terrible, that the end is really the end and that we have missed on plenty of  happy days we finally take a close look deep within ourselves. And - surprise! - the pain is no longer brain numbing, the hopelessness has evaporated and we are actually ready to start that new chapter. We have managed to detach ourselves from 'the end'. We have learned our lessons. We are ready to live once again.

xo xo


Healthy Living

Have you started loving your body yet? Following my post about appreciating our lovely figures, which you can read about here, I think it is only appropriate to give you some facts and tips which will make your body love you too!
Image by Suat Eman ©
  • Sugar is your number one enemy! Why? Because it helps the body convert carbs into fat (and because sugars themselves are made up of carbs). And I'm not just talking about the usual sugary stuff. Processed foods, such as white bread and toast cheese slices, are high in sugars too. Of course, the body needs sugar but you can get this in the form of sucrose from fresh and dried fruits and in the form of lactose from milk and other dairy products. So there's no need for cake and lollies (except the occasional treat that is :) ) 
  • Exercising is vital to your mental and physical well-being. However, juts because you worked up a sweat in the gym (or on the field) does not mean you can indulge in fatty and sugary foods. For exercise to have any positive effect, you need to manage your calorie intake carefully.
Image by Sayan Samana ©
  • Sure the body loses loads of vitamins and minerals during exercise, but gulping down Lucozade or any other sports drink is not doing you any favours. Such drinks are loaded with sugar (remember, your number one enemy?!). Research has proved that sports drinks are only useful to athletes who train more than 90 minutes per day, everyday. If you train less than that you should not drink it. Instead, make your own recovery drink at home by adding a pinch of salt and flour to a glass of water. All three of these contain vital minerals and electrolytes which are lost during exercise. Add to that plenty of fruits and veggies and you can replenish almost all of your vitamins and minerals.
  • An interesting and disappointing fact - the thinner you are the less calories you burn. Basically, if you put two people, one heavy and one light, through the same intense work out the heavier person will burn more calories than the lighter one. Not fair, I know. But on the up side, leaner people with more muscle mass burn more calories when they are not doing any physical activity.
Image by  Glenn Jenkinson ©
  • Finally, I would like to recommend to everyone NOT to follow any 'one-size-fits-all' diets. Whether you are trying to lose weight or just be healthier it is very important to understand that each person is different. Design your own diet by balancing foods that you simply can't live without with foods full of good nutrients. And you can even have one cheat day in the week when you allow yourself some small treats - this will stop you from binge eating at the end of your diet plan.

I hope that the information above was useful. Remember - being healthy is a lifestyle, not a crash weight loss diet. Always try to make healthier choices:  fewer ingredients listed on the label is always better!

Image by nixxphotography ©



Your Body

Love your body. From this very moment onwards promise yourself that you will love your body despite what life (and other people) might throw at you.

In this day and age, we often tend to overlook our own well-being as we are simply too busy dealing with 'life'. And when we do manage to find some time for ourselves, it's only to criticise our imperfections. Tell me, when you looked  in the mirror today did you compliment yourself? Or did you just notice all those little flaws of yours? 

Have we ever thought how much we punish our bodies? Eating and exercising too much or too little do take their toll, you know. And what about those special drinks and ciggies? The list could go on... My point is we all have our guilty pleasures. And that's fine, but our health should not be paying the price.

I know, it's very easy to say it - it's much harder to practice what you preach, especially with all those negative influences like the media, peer and social pressures and temptations. We can point fingers left, right and centre. Yet, it's also easy to be angry and disappointed with ourselves (but not do anything about improving our situation).

Do not despair! There is always a starting point. And guess what? That starting point is YOU! Here are a few pieces of advice so that you can start loving your body ASAP:

1. Next time you look in the mirror tell yourself you look great. Besides, most imperfections can be fixed with a little bit of extra attention.
2. No extremes! Everything (well almost everything) is good in moderation.
3. Don't expect immediate improvements. You know the saying: good things come to those who wait (and stick with it!).

Well give it a try and let me know how it goes. Just think of it a lifestyle change and a gift for yourself. Because, trust me, you'll feel great. And y'all know beauty comes from within.



Inspirationally yours,
Miranda