Bring Love to the Body

“Against the horsemen of the body's apocalypse, exercise is your sword, and diet is your shield.”
— Mickie Kent

Our body is the vehicle that carries us, and our most important organs, about. To get our body in unison with our mind and soul, it needs to be sufficiently energised for a strong and healthy partnership. In doing so, it's the internal changes that take place that really matter, because when you take control of your body it automatically forces you to take control of your day-to-day life.

But there is no one-fits-all prescription for optimal health, what will benefit us will be a unique as our bodies are - although we first need to know the general principles for health. Here we look at this in terms of diet and exercise.

Exercise is so beneficial that in terms of arthritis and back pain, exercise and a healthy regime to lose weight can help beat the pain sufferers experience. Take up exercise as your sword today, because it's never too late at any age. Perhaps your slim mother may have gone 75 years without health issues, but because of her lack of exercise - a lack of strength training in particular - she soon loses her ability to perform daily tasks. One day, balance, which is determined predominantly by strength, fails her, and she tumbles. A broken hip is nearly impossible to overcome. A little strength training done on a consistent basis will mean so much to us in the future.

Searching for the ultimate workout resembles the search for the perfect car or the optimal food. There is no objectively proven, superior workout effective for everyone. For example, you don't have to run if you need to boost your cardiovascular fitness. It's been drilled into us that, if we want to sculpt an athletic frame covered in lean muscle, then a healthy balance of cardio exercise and resistance training is the answer.

We tend to associate cardio training with boring plods round the park, but cardio work doesn't just mean running. Variation is key. Playing a range of sports such as football, rugby, squash, boxing, swimming and tennis are all heart-boosting activities. Elite endurance athletes like cyclists typically have larger hearts, and both heart size and oxygen utilisation by muscles can be improved with training. Regular exercise improves heart health and increases cardiac output, leading to lower resting heart rates. And depending on the intensity your body requires, you could also try running alternatives such as:

• Walking: Not the most intense of activities, but it's something you should certainly consider if you have an aversion to exercise or are just starting out on your fitness regime. It's also a way to get you out of a gym and into the great outdoors, so you won't really feel like you're being made to work for your improved health. Crucially, it will also get your heart rate up, and vigorous walking will burn calories 400-500 in an hour.
• Spinning: Sitting atop a stationary bike and pedalling away might not seem any more engaging than putting one foot in front of the other round your favourite running track, but spinning has evolved into a much more targeted form of exercise since it first came on the scene. Spinning studios can hook you up to a heart rate monitor and ask you to flit between varying heart rates zones. This type of specific upping and downing of intensity is what experts say is exactly what you need to improve your cardiovascular fitness, helping you to burn 600-700 calories in an hour.
• High Intensity Interval Training (HIIT): This, like spinning, alternates between short bursts of intense activity with periods of lower intensity, forcing your heart rate up and leading to massive calorie burn, even after you've stopped working out. If you don't know what you're doing, then boot camps or military fitness sessions are an effective introduction. Once you start to feel the benefits, you'll never look back. HIIT is a great option to improve cardiovascular fitness and lose weight when done correctly, with some experts claiming you can do this as little as just 3 minutes a week. Just one word of caution - it is very intense, as the name suggests, and experts warn not everyone can go to that level without any associated risks, so make sure your fitness levels are up to it. But if you are, expect to burn 900-1000 calories.
• CrossFit: This is a good cardio workout that incorporates all your muscles from head to toe. CrossFit is a strength and conditioning programme, used by police academies in the United States, which combines weightlifting and sprints to explosive effect. Varying your workouts is important, but variation within sessions is also a good way to keep your muscles guessing and shifting your heart rate up a notch. You can burn 800-900 calories in an hour.

Although studies suggest diet is more important than exercise in the fight against obesity, research shows that activity in most forms is beneficial. Some studies even show that adding more exercise to your day can help fight cancer. Plus, your heart benefits from it, too.

If you remain sedentary, however, it means more than just watching your belly get bigger in the process. Scientists calculate that limiting the time we spend sitting to just three hours a day could add an extra two years to our life expectancy, while a lack of exercise is now causing as many deaths as smoking across the world.

The research is piling up that a sedentary lifestyle can kill, with such statistics as inactivity killing someone every 6 seconds by causing 6-10% of the major non-communicable diseases of coronary heart disease, type 2 diabetes, and breast and colon cancers.

How much better is standing up than sitting?

You must explore the available options and decide which one works best for you, which one you find most fulfilling, and which has targets most feasible for you to attain.

Most fitness experts say that between 45-90 minutes exercise three to five times a week is enough, with some even suggesting that more than 90 minutes of exercise might not carry long term health benefits. Some prefer to stay in shape by simply squeezing in a few minutes a day, like the HIIT programme.

As lack of time is such a common excuse, there are a variety of workouts which provide a focus on brevity, which is seen as their main advantage. Some short, high-intensity workouts are:

• Do 100 squat thrusts as quickly as you can.
• Do these 300 reps with no rest: 25 press-ups, 25 squat thrusts, 25 squats, 25 lunges, 50 jumping jacks, 50 bicycle crunches, 25 lunges, 25 squats, 25 squat thrusts, 25 press-ups.
• Do 30 seconds of squat jumps followed by 30 seconds rest for four minutes, rest for one minute then do the same with press-ups, rest one minute and then the same with squat thrusts to finish.

Another popular version is an 11-minute routine devised more than 50 years ago by the Royal Canadian Air Force. The 5 basic exercises plan (5BX) is a routine that has been designed to strengthen every muscle in the body in only 11 minutes, as well as increase flexibility and coordination. To see real improvements, the routine should be carried out five times a week or, even better, every day.

The five basic exercises are:

1. (Two minutes) - Stand with feet hip-width apart and arms in air. Reach down to touch the floor, then stretch up into a backward bend. Repeat for duration.
2. (One minute) - Lie on back with feet six inches apart, arms at your sides. Sit up until you see your feet, keeping legs straight.
3. (One minute) - Lie on front with hands under your thighs, palms facing upwards. Raise your head and one leg a few inches off the ground, then repeat with other leg, then alternate.
4. (One minute)- Lie on front with hands under your shoulders, palms on the floor. Push your upper body up, keeping knees on the floor, then lower to start position.
5. (Six minutes) - Run on the spot, lifting your feet a few inches off the floor. Count one step every time your left foot hits the ground. After every 75 steps, do 10 scissor jumps.

The key to the success of the 5BX is its simplicity. No fancy equipment is needed, and the exercises can be carried out anywhere, which is why they are suited to members of the armed forces, for whom space is limited. Experts warn there is a downside to this; the likelihood is that you will get bored if you do it every day. In the short-term, this type of programme is great for those who need a kick-start, but for those who already exercise experts suggest keeping it in the back pocket for when you are really short of time or to use as a "top-up" when needed. It's a case of adapt and improve.

As in all things, achieving the right balance is recommended. Look for workouts that fit in with your lifestyle and nourish your entire being. If you find something you want to do, the chances are much better that you will stick with it. Exercise, like all healthful practices, is a lifelong journey.

Experts stipulate, however, that whatever form of exercise you choose, you need to engage your brain with focus and awareness for maximum benefits, and that it is preferable to do a stretch workout afterwards. For this reason, some have added yoga to their fitness regime to increase focus whilst stretching.

Perhaps you saw a yoga class at your gym and wondered if it might work for you. At times, the postures might look a little strange, even intimidating, but don't let that hold you back. The benefits to both mind and body are astounding.

Mixing the physical with the philosophical is not a new thing, with Bruce Lee often credited for making the marriage of the physical to a belief system popular in the last century.

For complete health, practice finding calm

One reason experts favour the discipline of yoga is that it accentuates the calmness that is our true inner nature. The movements improve core strength, flexibility and concentration. They help us heighten awareness of our breathing - the most essential bodily function and one that allows access to a deeper, calmer state of mind. Mindful meditation helps is this area, too.

Read about the power of meditation.

For many people, these practices provide an essential counterbalance to the stress that pervades our lives. The exercises are relatively easy to do. You may have seen someone assume a yoga pose that you know is physically impossible for you, but it's important to remember that these practices are meant to be tailored to each individual's ability. There are different levels of yoga. Postures can be simplified or made more challenging, depending on your fitness level, goals or even your physical state on that particular day.

Yoga might not even be right for you, some just call it glorified stretching! So you could even end your exercise regimen with some gentle stretching every morning, to gradually build up your flexibility.

However, the positive effects produced by yoga (and similar disciplines) are not limited to physical fitness. Study after study has shown that such practices produce profound health benefits, supporting our cardiovascular and immune systems; controlling inflammation; and reducing the risk of diabetes and even cancer. But we also know that regular exercise supports our mental and emotional wellness and can even improve cognitive function. An expanding body of published research confirms these wide-ranging benefits. We are not necessarily stuck with the brain we are born with.

Two recent studies in particular have explored the brain-boosting power of tai chi. One focused on seniors practising the discipline. Researchers found that participants experienced improved cognitive ability and showed that the practice actually increased the size of the brain. This is critically important; reduced brain size is associated with dementia and cognitive decline. Chronic stress has also been associated with reduced brain size. Tai chi, with its calm movements and focus on deep breathing, is known to reduce chronic stress and improve emotional well-being.

In another recent study, investigators found that tai chi helped people with Parkinson's disease, reducing the number of falls and improving their gait.

These are just two additions to a long list of studies demonstrating that these ancient practices support mental and physical health, including cognitive and neurological benefits. You can search the internet for yoga research (or for research on tai chi) to read about the full impact of these studies.

If you wish to try one of these disciplines, pick one and do it for a month. No doubt, it will be difficult at first; but repeated practice makes it easier over time. Furthermore, newcomers to any sport, exercise or prolonged physical activity may experience pain, especially at first, so this is something to be aware of.

How to use your mind to ease pain

Severe pain can collapse your world into a very small cramped space. At that moment, all you want to do is get away from your pain or "kill it". It might even make you give up exercising, as nothing else seems to matter until the pain is gone.

However, a growing body of research shows that we can use our minds to turn towards our pain in a way that can ease it. While some believe that simply feeling better can reduce the need for painkillers, since 1979, Dr. Jon Kabat-Zinn has been a pioneer in this field, helping patients apply Mindfulness-Based Stress Reduction (or MBSR) to ease their physical suffering. Mindfulness may be effectively used in place of or in combination with pain medication, and it's believe that the mind can be used to intervene in three components of pain. Meditation is one great way to learn and practice mindfulness.

When you feel pain, the experience arrives first as a physical sensation. It's likely that you will then have an emotional reaction to that sensation such as fear, irritation, or frustration. Then, you might tell yourself a story about what your pain means, such as, "Maybe I have a terminal illness", or "It's my own fault for doing such and such". These are the three layers of a painful experience - sensations, emotional reactions, and thoughts or "your story" about it.

You can use mindfulness to step into all three of these layers and shift your relationship to your pain. Not only might this help to ease your suffering, but it may also stimulate your body's healing resources to resolve the cause of your pain. Applying mindful attention to your body can change how you feel and facilitate healing.

What is mindfulness?

Mindfulness is consciously paying attention to what is happening in the present moment with an accepting, non-judgemental attitude. It is witnessing what is happening without being swept up in, overwhelmed by, or getting lost in the experience. You observe your inner experiences - your sensations, feelings, and thoughts - as "events" that move through you.

Through mindfulness, you realise that all experiences come and go. In fact, as you become mindful of pain, you may find that it shifts and possibly even resolves. Whatever happens, you will change your relationship to pain so that it is less likely to take you over and rule your life.

You can practice mindfulness in three steps:

1. First, you can observe the story you are telling about your pain. Much of the story you are telling may not be true. It may come from memories of others suffering, from your own past experiences, or just be imagined and made-up future possibilities. It can be helpful to separate the facts, things you really know about your painful experience, from imagined outcomes based on your fears or self-judgements.
2. Second, you can observe your emotional reactions to the pain. Notice if you are aggravated, afraid, or even angry about having this pain. Again, see if you can observe your emotions without identifying with them or being swept away by them. It can be helpful to label your feelings to get some observational distance. You can simply identify them with the word that feels most appropriate - fear, resentment, irritation, etc. Most importantly, understand that while you have feelings, you are defined by them. You are a conscious presence who can step into and out of any feeling you have. Once you realise this, you can use the information that is available to you in your feelings.
3. Finally, you can apply mindfulness to the raw pain sensation itself by gently and lovingly paying attention to it. First, take several deep breaths to relax your body as well as you can. Then, feel around the edges of the painful area - just noticing the raw sensations, breathing into them, and noticing any ways they shift or change.

   If you are able to get somewhat comfortable with this, next, see if you can enter into the middle of the painful area and breathe in and out of it. Allow your breath to bring a sensation of spaciousness and a feeling of nurturing acceptance into the pain. You may also find it helpful to "ask the painful area to speak to you". Is there any message the pain has for you? Practitioners of this method say you may be surprised at what you discover.

Mindfulness is an inner skill that you get better at the more you work with it. You can apply it at any moment to ease your pain, be more present, discover clear insight, and facilitate positive resolutions to any issue you face.

A unique diet for you

As we look for the right exercise programmes to benefit us, our diet will also be unique to our own individual tastes and needs. We are more health conscious now than ever before, but if yoga isn't right for you, if the healthy produce marketed isn't right for you, then you will not find success. You must bring health to your body, by listening to its needs, and seeing what works best for you.

Searching for the diet right for us can be difficult and complicated. We don't even know what a balanced meal looks like any more, thanks to a barrage of diets and studies that has replaced the simple food pyramid, or plate.

We think we're becoming more healthy because there is so much attention paid to obesity, diet and exercise, what with TV shows and infomercials all over our flat-screen TVs, yoga studios and fitness gyms on every block, and so-called healthy foods in the markets.

However, the truth is even whole food retail outlets sell tons of stuff that's bad for you. The image of cereal bars as a healthy snack is widespread, but most are often high in sugar, salt and saturated fat. We trawl the free-from range of foods, not realising that these are still processed - and that includes genetically modified (GMO) fruits and vegetables, fattening carbohydrates and cholesterol-laden meats. We're food illiterate when it comes to processed foods, if we don't get into the habit of reading food labels and checking what goes into our foods.

Naturally this doesn't mean we have to have a completely restrictive diet. If we lead an active lifestyle and your work life doesn't tie you to a desk for long hours, then following the 80/20 rule of eating well 80% of the time and allowing yourself a bit of freedom the other 20% may work perfectly for you. For others, a stricter approach may be necessary - turning eating into a way of life.

If you are confused about what to eat to be healthy in general, start with the basics. Some experts suggest to use simple geometry to make better food choices every day, and so can you.

To help make better choices for yourself and your loved ones and to make it easy to do so, think about what is good in general. Here are a few things that are known to be healthy (and not based in fad-diet pseudo-science):

• Organic foods: These do not contain harmful chemical sprays or fertilisers that wreak havoc on the human body once consumed. Unlike the unqualified words "healthy" and "natural", for a food to be labelled as "organic", the farmer or maker of that food must comply with very stringent laws and methods of growth and production.
• Whole foods: Whole means, well, whole. These include fruits, vegetables, grains and proteins in their original or close-to-original states. They can be shredded or chopped, but the basic nature of the food is intact. In other words, whole foods do not contain fillers of any kind.

  A whole-foods diet rich in fruits, vegetables, unprocessed whole grains and essential fatty acids (found in nuts and fish) is also a crucial part of a strong, healthy circulatory system. The antioxidants, fibre and omega-3s provided by this type of diet serve to minimise the effects of free radicals, promote healthy arteries and soothe excessive heat.

  Moreover you might be deficient in one of the vital minerals, so you would customise your diet accordingly. Take for example magnesium, which is necessary for protection against conditions like diabetes and high blood pressure. The hundreds of essential functions within the human body requiring magnesium leave little doubt that maintaining adequate levels of magnesium is crucial to overall health and wellness.

  There are many ways to increase your magnesium intake to offset any deficiency, but a diet high in magnesium-rich foods is the best place to start. You do this by selecting specific whole foods to boost your mineral levels. Natural food sources of magnesium include potatoes; nuts and seeds; oranges, bananas and cantaloupe for fruits; spinach, broccoli, zucchini, lima beans, cauliflower, artichokes and carrots for vegetables; pinto beans, lentils, chickpeas for legumes.

  It's best remembered that although we often shun the lowly spud, the potato is a nutritious vegetable. It does contain carbohydrates, but, along with magnesium, it also contains lots of minerals such as potassium (more than bananas) and lots of vitamins like vitamin B6 - and vitamin C. It's not a fruit, but the potato can give you half your required daily amount of vitamin C.

  Potato is high fibre (when eaten with its skin), too, and fibre is good for us as it makes us feel full, and has roles in reducing obesity, high blood pressure and heart disease, to name a few. A fibre-rich diet keeps your whole intestinal system running smoothly, and let's face it, who doesn't want a happy bowel? And scientists think it may also help protect us from cancer and high cholesterol. In the stakes of high fibre, potato can hold its own with bran and brown rice. The potato is a wonder food in disguise - it even contains protein.

• Protein: Protein breaks down in the body slower than carbohydrates and contains enzymes and other elements that are necessary for a healthy mind and body. Proteins are found in various forms, including:
  • Meats: poultry, beef, pork, lamb; leaner cuts are better for you.
  • Fish: salmon, tuna, sardines, mackerel, halibut, anchovies.
  • Beans: lentils, black, garbanzo, kidney, lima, navy.
  • Grains: oatmeal, buckwheat, quinoa, rice, rye.
  • Dairy: yoghurt, cheese, milk, eggs; low fat options are better.
  • Beverages: purified water, green and white teas.
• Complex carbohydrates: They are generally whole or close to it, are not bleached to look pretty white, and do not generally contain added sugar. In contrast, simple carbs are so-called white foods, like polished white rice, white bread, semolina pastas and others. While simple, refined carbohydrates may be staples in world cuisine, they are not so healthy. Simple carbs break down in your body relatively quickly and turn to sugar, leading to weight gain and an insulin response that can cause blood sugar and metabolic issues. When possible, choose whole grain products and vegetables as your sources of carbohydrates.

With a process of elimination, you can work out which of the foods above are "good" for you, and which are not. This will depend on any allergies, intolerances - or simply on the tastes - you might have. For example, you might not like eating meats, so you will look to get your protein from beans or grains, or you might find the starch content of beans are too high, and prefer to get your protein from organic, grass-fed lean meats and fresh fish. The focus shouldn't been on denial or avoidance, but about discovery and creativity.

Seasonal and local produce is also something to consider for health purposes. The fresher the produce (as it is more local and less area to travel to you) and it being seasonal will mean that the food is in its prime stage. Although freezing can lock in the goodness of fruit and vegetables, fresh is always preferable.

We may eat according to the seasons, preferring different foods for different climates, too. For example, summer can be an exciting and rewarding time of year, offering more time in nature, new adventure, an abundance of healthy fresh produce, summer celebrations and more. If we take the right steps to promote our health in the midst of this season's warmth and activity, we can reap the benefits of increased vitality and energy rather than wilting away under the scorching heat.

Read about the energy of food.

Preparation methods are also something to look out for, as even the best foods in the world become unhealthy if prepared in a way that makes them bad for you. The experts suggest that it is best to eat your foods raw, steamed, lightly sautéed until al dente, or, for meats, medium or medium rare (but cooked enough to be done, so you will need to know about cooking temperatures) so the enzymes are still there.

Some foods are best eaten raw, some are best eaten cooked. For instance, many "raw" food advocates claim that ANY type of cooking will destroy the nutrients. This is not always the case and is actually a "myth". Although cooking certain greens may cause them to lose some vitamin C, high temperatures for a short amount of time can soften the fibrous plant material. This allows them to "release" super nutrients like glucosinolates. These are sulfur-containing compounds that have been shown to reduce cancer risk.

Moreover, there is scientific evidence that suggests vegetables can offer better heath benefits when they are cooked and mashed, helping to lay rest to the popular misconception. Although many people think raw vegetables offer the best protection against heart disease and cancer, this simply is not true, scientists have said in a BBC report. Carrots for example, another study has also said, are most beneficial when boiled whole and then cut.

Unhealthy food preparation methods include:

• Overcooking vegetables until they are soggy and devoid of nutrients.
• Deep-frying proteins and vegetables.
• Baking fruits with loads of sugar (think compotes in pie).
• Adding too much oil, butter or salt while cooking.
• Adding cream and sugar to tea or flavour mix to water.
• Pulverising grains that are also bleached and enriched.

Once you understand the general idea about what is healthy and what is not, it is time to think about making your personal changes to your diet. This means making better choices in the moment and over time, not a radical diet shift. Radical shifts fail, because our bodies will generally resist drastic change. You will design your own unique diet by a process of elimination and trial and error over a prolonged period.

You need to listen to your body, hear and understand what it tells you. Are you're energy levels rising? Do you feel better in and about yourself? Again exercise like diet is an ongoing journey - and to help bring gradual changes to your diet experts also recommend employing some "horizontal" and "vertical" moves or swaps.

Horizontal and vertical moves

1. Horizontal moves: First, consider your normal food choices and then think how to eat the same thing, or something similar that is better for you. Experts call this a "horizontal move". Examples of horizontal moves include:
   • Move from your original food choice of flour- or batter-covered deep fried chicken to chicken covered with whole grain and flax seed breading, lightly cooked in olive oil for colour and texture, then baked.
   • Move from instant cinnamon and brown sugar flavoured oatmeal with added milk to slow-cooking whole oats, sprinkled with real cinnamon and nutmeg, with a splash of rice or almond milk and a handful of blueberries.
   • Move from flavoured coffee with whole milk and sugar (or artificial sweetener) to half a cup of coffee mixed with half a cup of chicory or Teeccino, with stevia and almond milk. Or drink it black with a twist of lemon, which is alkalising. As an alternative, you can check out my mum's traditional coffee recipe to give you ideas for ways to perfect your own cup of joe.

     Coffee v smoothies: Which is better for you?

   The secret of horizontal moves is that you can enjoy the same food options in a much healthier way. This is an easy way to begin making changes in your diet and overall health as it relates to the foods you consume.

2. Vertical moves: There are some even better food choices experts call "vertical moves". These are not just tweaks to something familiar, but perhaps choosing new items you have never before eaten:
   • Move from deep fried chicken or sweet and sour chicken with white rice to sautéed chicken or tofu in black bean sauce with steamed veggies and brown or basmati rice.
   • Move from potato chips and sour cream with onion dip to vegetable crudités with red pepper hummus dip.
   • Move from pepperoni pizza to thin-sliced whole grain bread baked crostini style, topped with freshly diced tomatoes, chopped cilantro, low-fat cheese shreds, drizzled olive oil and a thin slice of organic chicken sausage.

The rise of a conciousness in health issues notwithstanding, our generation is among the first people in history to have the luxury of bombarding ourselves with low-cost, nutrient-deficient, high-calorie food. Mix in a sedentary lifestyle and the result is not only a reduced quality of life but a budding health-care crisis.

Click here to read tips to eating healthier and how to combat obesity in the image above.

We are talking about more than mere weight issues here. Obesity is linked to health problems and vitamin deficiencies in the body - a study has shown that obesity can lead to a drop of available vitamin D in the body. And although a combination of diet and exercise usually does the trick for obesity, experts continue to emphasise that dieting without exercise does not work. You must expend more energy than you eat, and that there is no real secret to losing weight. Out of the two, however, experts say diet is more important than exercise for weight loss. Being active is really important to your health but it won't necessarily keep you thin - experts emphasise we need to eat less to do that.

Read about sleep and weight loss.

Scientists say that a study of the Hadza tribe, who still exist as hunter-gatherers, suggests the amount of calories we need is a fixed human characteristic. This suggests Westerners are growing obese through over-eating rather than having inactive lifestyles. It is a hundred times more difficult to burn calories, than to refrain from consuming them in the first place.

There is no "quick-fix", but those looking to shed a few pounds have often clung to the hope of "negative-calorie" foods - a workout for your taste buds that burns calories while you chew, but scientists say in actuality there is no such thing as negative calorie foods. Doctors focused on obesity and nutrition maintain that the only real way to lose weight is the boring, old-fashioned, unsatisfying and ultimately successful method: eat fewer calories than you burn through exercise - not digestion.

However, in terms of obesity, some evidence is showing what has been termed as the "obesity paradox". For example, while being underweight or severely obese did cut life expectancy, researchers have said that obese cardiac patients are less likely to die early than their normal weight counterparts. Other studies that have suggested being overweight can lead to a longer life has caused controversy among obesity experts.

Some are quick to point out that is hardly likely we will have ever seen a 100-year-old human being who is overweight, and that diets that naturally promote longevity don't create obese people; there is a body of evidence that shows family centred diets enjoyed by those in the Mediterranean aid in longer life. And arguing for the case against super-size portions of processed food and drink, there is other statistical data that suggests in America alone five thousand people die of obesity daily.

Naturally, the issue is a complex one, because there are more than just issues of weight involved. Processed foods have high salt content, for instance; a high salt diet has been linked to a number of other serious health conditions such as stomach cancer, osteoporosis and kidney disease. Nutritionists point out that extra nutritional training needs to be provided to help make us aware of the importance of dies, and our relationship with food.

Standing somewhere in the middle of this argument however, a 2012 documentary on BBC 2 called "The Men Who Made Us Fat" ignored the traditional arguments about tackling obesity (eat less and you'll weigh less etc.) and portrayed us not as thinking individuals able to make decisions about what we eat, but as helpless pawns in the business decisions of evil men in suits.

The three-parter showed compelling evidence to back the claim. With two-thirds of British people overweight and a quarter of us now clinically obese, our collective weight gain over the last 40 years can undoubtedly be mapped in parallel with the shifting practices of food manufacturers. These range from the advent of super-size meals and the widespread use of corn syrup as a sweetener (a third cheaper than sugar and startlingly efficient at metabolising into fat) to the trumpeting of supposedly healthy foods - often the same additive-soaked rubbish but with an extra glob of puréed fruit in it.

While the programme interspersed nuggets of information among statements of the obvious (our consumption of food is controlled by "incredibly complex" interactions in the brain) one of the first men on the BBC 2 documentary hit list was Earl Butz, the American Secretary of Agriculture in the 1970s, who encouraged US farmers to grow huge quantities of corn from 1971 onwards. The surplus was turned into high-fructose corn syrup (HFCS), which started to be used as a cheap sweetener in foodstuffs, from cakes to soft drinks. By 1984, both Coca-Cola and Pepsi had replaced sugar with HFCS in their drinks.

The problem with the spread of corn syrup is that we now know that fructose can suppress leptin, the hormone that carries the "stop now, you're full" message to the brain. The result being a whole group of people who just don't know when to stop eating.

But the flaw in this, and indeed the whole series, was in absolving us, the consumers, of all responsibility and in trying to convince us that our overeating was entirely down to "those men" that are making us fat. Of course, you can argue that trends in food production, portion sizes and hidden ingredients are mitigating factors when it comes to modern eating habits and our ever-expanding waistlines. But ultimately, while this stuff looks good in takeaway cartons and on supermarket shelves, no one is forcing us to eat it. However, are they influencing us to?

Click here to change 6 negative habits.

There are other specialists that believe food cravings are psychological - they are not directly from our genetics, environment or willpower, but as a direct result of our habitual actions and behaviours that have become a negative habit over time thanks to programming from those other factors. Some have even described obesity as emotional malnourishment, suggesting that some individuals will come to rely on food as emotional fulfilment.

They say we need to master our mindset, change our thinking about food and our routine around eating in the long term. They claim that we need to feel better first, as positive thought will help influence correct food decisions and to change our perspective of certain foods we feel we can't do without of one to indifference. This is why some specialists believe hypnosis (or self-hypnosis through suggestions you give yourself daily) may help with cravings and your relationship with food.

Click here to rewire your mindset for success!

Yet others extends the science of cravings beyond their link to habits, or as a condition to which we are naturally or genetically predisposed, to suggest there is scientific evidence over a condition called pica that triggers the cravings, which it is caused by mineral deficiencies. To help curb sugar cravings, some point out that many health practitioners prescribe a daily intake of both chromium and vanadium, preferably taken in ionic/water soluble form for maximum absorption. Many health food stores carry ionic minerals. You can also type the keyword "ionic minerals" on any search engine to find reputable retailers that manufacture high quality chromium and vanadium formulations.

And while nutrition is at the top of the hierarchy to programming your body for health, especially for fat loss, if you want to lose weight AND put on muscle, then no amount of dieting will EVER actually build muscle, give you sexy curves or help you develop a lean-toned body (if that is what you desire). You will need resistance work-outs for that - but whatever your goal is, your programme must be suited to YOUR body. And ultimately this will mean changing your eating patterns.

Being overweight or obese also correlate with heart disease and diabetes. However, poor food choices in general can also lead to toxic overload in the body, which may result in autoimmune diseases, anxiety, depression, fibromyalgia and other chronic, painful conditions.

There is a secret to safeguard against all of these, and to really get the optimum fuel into your body for maximum benefit and energy - but it's only one you can discover for yourself. Because it's not just about what you eat, but how good your own body is at processing what you eat.

Food is fuel, but how we process that fuel makes a big difference to our health. The digestive system is a finely tuned biological machine that breaks up the food we ingest, absorbs as much nutrition as possible and eliminates anything we don't need. However, metabolism also happens on the cellular level. Cells must ingest glucose to grow, divide and perform countless critical functions to maintain day-to-day health.

Regardless of whether metabolism is taking place in the digestive tract or inside individual cells, efficiency is critical. This is one of the main goals of nutritional formulas that work to support digestion and metabolism. This includes support for optimal nutrient absorption, as well as liver and immune functions. For example, some nutritionists believe that by supplementing foods with black pepper, you're also encouraging ancient genomic processes that contribute to healthy weight and digestion.

Ways to boost your metabolism

While there are no short-cuts to losing weight, there are a few things you can do to boost your metabolism. Exercising regularly and getting plenty of sleep are two of the best things you can do. However, there are also plenty of foods that speed metabolism, so adding them to your diet may give you the extra edge to lose more weight.

Below is a list of eleven foods that speed metabolism. Think of these foods as support mechanisms on your path towards fat loss, as any diet that keeps the pounds off requires sustained effort and exercise.

Besides the foods listed below, there are many other ways you can boost your metabolism. First off, don't drink sugary sodas, energy drinks and other fatty, high processed foods. While some of these foods may give you a caffeine boost, they will not help you lose weight or boost metabolism. Whenever you eat do eat the metabolism boosting foods listed below, be sure to chew them thoroughly, as this will aid in proper digestion.

Be sure to get plenty of sleep. Try to reduce your stress levels as much as you can. Follow a regular exercise routine that consists of lots of cardio. Doing a colon cleanse and a liver flush detox are two other great ways to increase your metabolism and improve your overall health.

1. Hot peppers - Jalapeno, habanero, cayenne and other forms of spicy peppers directly boost metabolism and circulation. In fact, eating hot peppers not only speeds up your metabolism, it also reduces cravings. This is related to its capsaicin content, a constituent that stimulates the body's pain receptors, temporarily increasing blood circulation and metabolic rate. If you have ever experienced a bout of intense sweating after eating a particularly hot tamale, this shouldn't come as a surprise. In fact, studies have shown that eating hot peppers can boost the metabolism by up to 25%, with the spike lasting for up to 3 hours.
2. Whole Grains: Oatmeal & Brown Rice - Whole grains are chock-full of nutrients and complex carbohydrates that speed up metabolism by stabilizing our insulin levels. Slow-release carbs, such as oatmeal, brown rice and quinoa offer long-lasting energy, without the spikes associated with other sugar-rich foods. We want to keep our insulin levels low, as spikes in this chemical tell the body that it needs to begin storing extra fat.
3. Broccoli - Broccoli boosts metabolism. High in calcium (a known weight-reducer), broccoli is also extraordinarily high in vitamins C, K and A. One serving of broccoli will also provide you with plenty of folate and dietary fibre, plus a variety of antioxidants. Broccoli is also one of the best detox foods you can add to your diet.
4. Soups - Studies show that soup boosts metabolism. People who eat soups eat less solid food with their main meals. One study on soup done at Penn State University found that the liquid goodness offered a appetite reducing combination of liquids and solids that reduced intake of excess foods, speeding up the metabolism for fat burning. In the study, women chose one of three 270-calorie snacks before lunch.
5. Green Tea - It is now becoming a well-known fact, through multiple scientific studies, that green tea extract significantly increases metabolism, as well as provide a variety of other health benefits. Not only is it delicious, but it's also rich in the antioxidants needed for optimal health.
6. Apples and Pears - Apple and pears are metabolism foods. Studies show that these two fruits help boost metabolism and speed up weight loss. A study done at the State University of Rio de Janeiro found that women eating three small apples or pears daily, lost more weight than women who did not. Apples and pears are also two fruits that you want to eat organic.
7. Spices - From cayenne to garlic to cinnamon, spices are one of the best ways you can keep your metabolic rates high. Especially speedy are the more pungent spices such as black pepper, mustard seeds, powdered onion and ginger. One Canadian study found the use of spices enabled people to burn up to 1,000 more calories daily than those not incorporating spices into their diet.
8. Citrus fruits - Fruits such as grapefruit have been shown to help us burn fat and keep metabolism high. This could be related to the fruits' high amount of vitamin C, a component that again, reduces insulin spikes.
9. Foods High in Calcium - A study done at the University of Tennessee found that people who consumed 1,200-1,300 milligrams of calcium a day lost almost double the amount of weight as those who were not getting enough calcium in their diet. To help boost your metabolism, eat plenty of foods high in calcium. If you are unable to eat more of these foods, then you should consider taking a calcium supplement.
10. Foods High in Omega-3's - Omega-3 foods boost metabolism. Foods that are high in Omega-3 fatty acids are a great way to speed your metabolism. These acids reduce the production of a hormone called leptin, a natural chemical that lowers metabolism. Animal studies done at the University of Wisconsin found that lab mice with low leptin levels produced faster metabolic rates than mice with higher levels of the hormone.

    Another study done by the Mayo Clinic found that African tribes with a heavy fish-based diet had leptin levels up to five times lower than tribes that did not consume fish. Please keep in mind that there are many other nutritional sources of Omega-3 fatty acids, besides fish. These foods include many nuts and seeds. Hemp oil and flax seed oil are both great additions to your diet, as they are naturally high in essential fatty acids.

11. Purified Water - This is not exactly a food, but it is a metabolism booster. A recent German study found that drinking water speeds up fat burning. It is also a natural appetite suppressant and detoxifier.

This is all part of an integrative approach to good health. We need to seek out the freshest, healthiest, most nutritious foods; but even that isn't always enough. We also need to support our body's metabolic systems, so that we can promote digestive health, maintain a healthy weight and, in turn, enhance overall vitality and wellness.

This means that your diet must be unique to your own unique body. For example, if you have a poor digestive system, then you must tailor your diet accordingly. And that will take time, patience, and an awareness and interest in foods particular to your own body's needs.

Be interested in food

Food - unless it happens to be sitting on your plate - isn't usually a favourite topic of conversation with us. Nor does the subject top most people's reading list (unless it's rich gourmet dining). We rarely worry about chemical pesticides, the use of antibiotics to fatten livestock, conditions at factory farms, because even though we feel we're more health concious, we want others to do the work for us.

If you eat without thinking about what you're eating, you're missing out on an unsurpassed chance to improve your well-being. And foods that can help your body function at its best are known as functional foods. If you're not eating these, you're starving your body of the nutrients it needs to be healthy.

We eat for many reasons: We're hungry, we desire a certain food or we want to cheer ourselves up. But we don't often think about eating therapeutically. Despite truisms like "you are what you eat", many people have a disconnect between what they eat and how that food might be affecting their bodies. The heart disease, type 2 diabetes and obesity epidemics all testify to that disconnect.

Scientists have also been slow to embrace the relationship between food and health, but that is changing with the rise of the study of foods that have a positive influence on our bodies. For example, one study has noted how medicinal mushrooms, which have been used for thousands of years, can modulate the immune system, neutralise oxidising molecules and even fight cancer.

Multiple examples of the medicinal properties of mushrooms have been cited by scientific research. For example, Ganoderma lucidum offers an excellent source of potent antioxidants. Lentinus edodes has been shown to exhibit both antimicrobial and anti-cancer properties. Grifola frondosa has also shown anti-tumour activity. Biomedical research is confirming what many cultures have known for thousands of years: Medicinal mushrooms do the body good, and as a health resource they're a relatively untapped health resource. They're easy to grow, contain many beneficial compounds and are easily metabolised.

A list of functional foods

For those seeking to incorporate more functional foods into their diet, specific formulas containing a variety of mushroom species offer an excellent way to supplement the diet. Combining medicinal mushrooms into a synergistic formula can work to maximise the natural immune-enhancing qualities of mushrooms and provide long-term immune system support.

In addition to the Ganoderma lucidum (Reishi), Lentinus edodes and Grifola frondosa varieties noted in studies, a number of other scientifically researched mushrooms have long been known for their medicinal qualities. Hericium erinaceus, also known as Lion's Mane or Monkey's Head, supports good digestion. Cordyceps sinensis (caterpillar mushroom) supports internal organs like the liver and kidneys. Tremella fuciformis supports healthy blood sugar. Ganoderma lucidum also protects against the damaging effects of radiation.

Medicinal mushrooms may top the list of powerful therapeutic foods, but they are certainly not alone. Other top-functioning super foods include:

• Cruciferous vegetables: Cruciferous vegetables, such as bok choy, broccoli, cauliflower and Brussels sprouts, are excellent for your cells and for overall health. In addition to an abundance of diverse phytonutrients and antioxidants, these vegetables contain a compound called brassinin that helps support healthy cell growth. They also contain the precursors of the active compound DIM (diindolylmethane). Studies have shown that DIM supports healthy hormonal balance in part by promoting the excretion of harmful xenoestrogens, which are "bad estrogens" we encounter through toxins and pollution.
• Berries: A number of dark-coloured berries, including acai, blackberry, blueberry, black raspberry and others, have been well researched for their powerful health-promoting properties. They are high in antioxidants and other phytonutrient compounds shown to prevent abnormal cell growth, support immunity and reduce inflammation, among other important benefits.
• Fermented foods: Yoghurt, sauerkraut and other fermented or cultured foods have been a traditional staple in many areas of the world for millennia. These foods offer an important source of beneficial bacteria (probiotics) that work to fight off harmful pathogens in the intestines and other areas of the body. Beneficial bacterial such as those in the lactobacillus family and others have been shown to promote immune health, fight pathogens, improve nutrient assimilation, prevent abnormal cellular growth and even benefit our mental and emotional health. Fermented foods offer some of the best source of viable friendly flora.

There are obvious advantages to becoming more mindful of the food we eat, including seeking out organic, locally grown produce. However, in today's world we need to take a more specific approach and emphasise those foods known to provide powerful support for optimal health. These are just a few great examples of what will assuredly become a long list of functional, healing foods.

And those whole-food-types are stick thin. Their passion is for the superb health, vitality and disease resistance that naturally accrues from nutritional excellence and an active lifestyle. Achieving and maintaining their ideal weight was merely a by-product of their interest in optimal health.

Therefore, the gist of how you should look at food is in terms of complete health, in all its aspects. Weight management is one consideration, but healthy eating helps with blood sugar maintenance, sustained energy, disease prevention and an overall sense of well-being.

The best medicine, of course, is preventative. Unfortunately, too many doctors are inclined to prescribe a pill rather than a healthier diet. As mentioned, one stumbling block for many is that eating - the most basic of creaturely activities - seems to have gotten complicated in recent years. You can't listen to a food expert without hearing all about antioxidants, saturated fats, polyphenols, gluten, probiotics or omega-3 fatty acids.

And we're only just grazing the surface. Author and "foodie intellectual" Michael Pollan points out that nutrition science, which started less than 200 years ago, is today approximately where surgery was in the year 1650. We haven't even discovered all the phytochemicals and other micronutrients in our foods, much less how they aid and protect the body.

However, we do know two important things today:

1. Populations that eat a so-called Western diet - lots of processed foods and meat, lots of added fat and sugar, and lots of refined grains - suffer terribly from obesity, type 2 diabetes, cardiovascular disease and cancer. Nutritionists say that big businesses have corrupted our relationship with eating, and turned food into an epidemic.
2. Populations that follow traditional diets of high-nutrient, low-calorie foods suffer far less from these maladies. In fact, they enjoy a host of benefits including lower cholesterol and triglycerides, reduced stress, enhanced cellular repair mechanisms, better resistance to cancer, non-appearance of atherosclerosis and diabetes, a delay in the onset of several late-life diseases and greater longevity.

Fortunately, people who get off the Western diet see dramatic improvements in their health - and relatively quickly. And despite all the conflicting claims out there, it doesn't have to be a complicated process. Pollan points out that a healthy eating regimen can be boiled down to just seven words:

Eat food. Not too much. Mostly plants.

The secret that powers up this formula for YOU is to customise it for yourself. Let's go through the formula a little more closely.

• Eat food. This dictate sounds puzzling until you realise that most of us today eat not whole foods (fruits, vegetables, nuts, whole grains, and lean meat) but what Pollan calls "edible food-like substances."

  There isn't much profit in selling mushrooms, raw almonds and collard greens. So food companies create - and grocery stores promote - higher-margin food products designed to appeal to our inborn preferences for sweetness, fat and salt. However, it isn't healthy to eat things your ancestors wouldn't have recognised as food. That rules out most processed and ready-made foods.

  The key is to consume naturally nutritious whole foods instead of processed foods with dubious health claims. ("Half the Calories of Regular Potato Chips!" "Zero Trans-Fats!") As Pollan puts it, "If it came from a plant, eat it; if it was made in a plant, don't."

• Not too much. The scientific case for eating less than you currently do - even if you're not overweight - is compelling. "Caloric restriction" slows ageing in animals and many researchers believe it offers the single strongest link between diet and cancer prevention.
• Mostly Plants. Vegetarians are notably healthier than carnivores. They also tend to live longer. You don't have to be a vegetarian to recognise the benefits of moving in that direction. In countries where people eat a pound or more of vegetables and fruits a day, the rate of cancer is half what it is in developed countries. And there is evidence that the more meat there is in your diet - red meat in particular - the greater your risk of heart disease and cancer.

  Note however, that this is a general belief, and that some people's bodies work better off meat protein, than plant. You will know what is best for your body.

In addition, how you eat is almost as important as what you eat. Pollan notes that the French consume all sorts of supposedly lethal fatty foods and wash them down with red wine, but are healthier, thinner, and longer lived than we are. Perhaps that's because they seldom snack, eat small portions from small plates, don't go back for seconds and eat most of their food at long, leisurely meals shared with family or friends. These customs may matter more than any magical food combination.

What really matters is your everyday practice in your eating patterns - your default eating habits. The important thing is not what you eat at a particular dinner party or at a certain great restaurant but how you eat day in and day out. So sometimes you're going to have a relapse, and that's only natural. No one wants to spend every meal obsessing about food. A relaxed attitude is important. We want to gain a healthy interest in food.

If healthy eating is something you or someone you love has struggled with, it wouldn't hurt to consider a complete system from a nutritionist, who can help you custom design a food regimen that is unique to your needs.

Whatever approach you choose, understand that it's no picnic - the stakes are large. Adopting and maintaining a healthy diet is the first and most important step on the path to wellness. It helps protect against heart disease, stroke, some forms of cancer and even the mental decline commonly associated with old age. It can lower your blood pressure, prevent or reverse diabetes and combat other weight-related illnesses, including depression. Better nutrition allows you to live a higher-quality, longer life, one full of joy, activity and enduring health.

Try to keep in mind just the very basics of which foods and preparation methods are good and which are bad. Then consider how to begin making better horizontal and vertical choices. In that way, over time, food will no longer weigh as heavily on your health. And something else you may not have considered - you'll probably look better too.

Yours in love,