Fasting – the ultimate weight-loss plan?
The very latest eating plan is simplicity itself. It requires no fiddly recipes, no special equipment and no complicated rules. You don’t need to combine anything, count anything or measure anything simply because there are no foods to combine, no calories to count and no ingredients to measure. This is the lean world of fasting which makes the most draconian diet look generous.
It involves ingesting nothing more than water for upwards of a day and it is gaining in popularity virtually by the minute. It’s certainly not a new concept – back in medieval times, fasting was a way of life and all over the world religions have espoused the spiritual benefits of purifying and castigating the body by withholding food. Nowadays, however, few think of fasting as a solely religious experience and it certainly isn’t regarded as punishment: fasters are simply looking for a healthier body, a brighter mind and clearer emotions.
Amidst healthy scepticism there is evidence backing periodic, sensible fasting. Research has been carried out since 1880 and since then medical journals have carried occasional reports on the use of fasting for the treatment of obesity, eczema, irritable bowel syndrome, bronchial asthma, depression and even schizophrenia, to name but a few.
Most people nowadays, however, use it as preventative medicine. As medical herbalist Kitty Campion, author of A Woman’s Herbal (Vermilion) says, “Not only does it help the body to maintain peak fitness by periodically unburdening itself of accumulated waste, but, if done properly, it nips minor health problems in the bud, decelerates the ageing process, stabilises body weight and helps the body to utilise nutrition far more effectively.”
She points out that the digestive system uses up to 30 per cent of the total energy produced by the body so, by putting the system into a state of rest, the body can concentrate on detoxification and healing. On a health level, she says, fasting can improve your immune function and allow your body a decent chance to
deal with its problems; on a beauty level, fasting can make your skin look fresher and more toned, your eyes brighter and your hair more lush.
Quite obviously, you also lose weight. Six hours after the last meal, the body starts to use glycogen (the carbohydrate stored in the liver and muscles) as its energy source. But after twenty-four hours the body will adapt to obtaining its energy from stored fat. However, if you want to lose weight, fasting is not your best or safest bet.
As the British Medical Association point out, after twenty-four hours your body takes its energy, not just from stored fat but also from the breakdown of muscle. If you continue fasting over several days, your metabolism will slow down to conserve energy and, if you fast for too long, the ability to digest food may be impaired or lost entirely because the stomach gradually stops secreting digestive juices. Prolonged fasting also halts the production of sex hormones and your body loses its ability to fight infection. So fast for too long and fasting will be positively bad for you. However the BMA says that fasting for twenty-four hours is fine and can even be an effective means of weight control. After that, they advise you need medical supervision.
However Lyndel Costain of the British Dietetic Association is not happy about fasting in any form and is worried about the growing trend. “People say they’re fasting for religious or health reasons but I still suspect that weight loss is the bottom line,” she comments. “It’s simply not a useful way to lose weight because it very much increases the preoccupation and intensity about food without addressing what your body really needs.” She points out that, after about seven days, fatty acids can be released into the blood. They are converted into ketones which make the whole system acidic and can cause a “high”. “People say the extra energy and “high” is their body responding to fasting but in fact it’s just a switch to a different form of fuel.”
She is a adamant that fasting can cause more problems than it solves: “I simply wouldn’t recommend fasting,” she says. “We’re all capable of staying healthy on a mixed and healthy diet. Sure, sometimes we might feel a bit sluggish or bloated but our bodies are quite capable of digesting and absorbing all
kinds of foods.”
However naturopaths and other holistic health practitioners insist that, if carried out carefully and under
supervision, fasting is quite safe. Patrick Howard of the Purist Foundation which runs regular fasting weekends is adamant that, “No fasting is dangerous as long as you are supervised.” He recommends people start off with a one day fast and then progress to five or even seven day fasts for maximum benefits. The Foundation introduces people to fasting with a weekend explaining how fasting works and ncorporating a day-long fast which is carefully supervised.
The main difficulty, he insists, is not actually hunger but fear. “We have been brought up to think that
you have to eat to be strong and so if we think about stopping eating it terrifies us. However once you get into fasting mode it’s easier than you think.”
The first time I fasted, years ago, I was totally miserable. If it hadn’t been for the latest Jilly Cooper and an evening glued to trashy DVDs I wouldn’t have made it past teatime. As it was I went to bed at eight o’clock with hiking socks on my feet to keep warm, curled up in a ball and prayed for oblivion.
But by day two I was feeling better. My tongue felt furry, there was a strange taste to my mouth and however many times a day I showered I still seemed to smell unpleasant but the hunger pangs had gone and I felt much clearer and lighter. I found myself looking at my relationship with food and working out why and when I wanted to eat. I discovered I was using food as both comfort and, surprisingly, a cure for boredom so I started giving myself mini-treats or plunging myself into more involving activities and the hunger went.
By the third morning I wasn’t hungry at all and could easily have kept going. But I broke my fast gently with a glass of orange juice. Lunch was a light salad and I felt full after a small bowl. My energy levels had improved and my skin felt remarkably clear and soft. Now I regularly fast – usually for one day a week or fortnight and no longer have any side effects – other than feeling pretty good.
However I certainly accept that fasting is not for everyone. If in doubt, don’t do it. And it is distinctly not advised if you are pregnant or breast feeding, if you have any medical condition and particularly if you are diabetic or have any eating disorder. Always ask the advice of a qualified practitioner and don’t fast unsupervised for more than twenty-four hours. Remember, the new form of fasting is supposed to make you feel good – it’s not the modern equivalent of a hair shirt.
A simple series of exercises could help your brain function better, making you sharper, smarter – and far more confident. Brain Gym comprises very easy body movements which have been designed to coax the two hemispheres of the brain to work in synchronisation.
Apparently when our brains become balanced, our whole bodies respond, revitalising our natural healing mechanisms, restoring health and harmony. Brain Gym can do everything from speeding up your reading to boosting self-esteem. It can improve your eyesight and even increase your creativity. It gives you a cutting edge both in the office and in your personal life, improving communication skills, helping you make better decisions and even giving you a boost when you’re facing rejection or disappointment.
Brain Gym is the practical self-help side of Educational Kinesiology, a system which developed out of work with dyslexia and learning disabilities in children. Researcher Dr Paul Dennison found that very simple body movements could help to improve brain function. Kay McCarroll, whose dyslexia ruined her school days, now teaches and promotes the system in the UK. She says, “It changed my life, quite literally; I can’t put it strongly enough. At school I was always being told to “try harder” but I literally couldn’t work any harder. I was trying my level best. Educational Kinesiology changed everything. Now I have even written a book.”
However Kay stresses that Brain Gym is not just for children with learning difficulties; it can help everyone, Even those who think they have perfectly normal brain function will find the exercises will help them perform even better. Brain Gym can help everyone get more out of their brains – and more out of life.
USING BRAIN GYM: THE EXERCISES.
The following are examples of key Brain Gym exercises. They are all very simple and each only takes
a few minutes at most. The more you use them, the more your brain will respond. However there is one other important tip for improving your performance which doesn’t even require performing an exercise. “Drink masses of water,” says Kay McCarroll. Apparently water is essential for the development of the nerve network during learning. “So keep a bottle of water on your desk and sip it throughout the day.”
BELLY BREATHING:
Place your hands on your abdomen.
Exhale through your mouth in short little puffs, as if you are keeping a feather in the air, until your lungs feel empty.
Now inhale deeply, filling yourself like a balloon beneath your hand. (By arching your back slightly you can take in even more air.)
Then slowly and fully exhale. Repeat this inhalation and exhalation, establishing a natural rhythm, during the course of three or more breaths.
** This improves the supply of oxygen to the entire body. It relaxes the central nervous system while
increasing your energy levels. It can help improve both reading and speaking abilities.
BRAIN BUTTONS:
Rest one hand over your navel.
With the thumb and fingers of the other hand, feel for the two hollow areas under the collarbone, about one inch out from the centre of the chest. Rub these areas vigorously for 30 seconds to one minutes, as you look from left to right.
** This stimulates the carotid arteries which supply freshly oxygenated blood to the brain. They help re-establish directional messages from parts of the body to the brain, improving reading, writing, speaking and the ability to follow directions.
THE CALF PUMP:
Stand arm’s length away from a wall and place your hands shoulder-width apart against it.
Extend your left leg straight out behind you, so the ball of your foot is on the floor and your heel is off the floor. Your body is slanted at a 45 degree angle.
Exhale, leaning forward against the wall, while also bending your right knee and pressing your left heel against the floor. Inhale and raiseyourself back up, while relaxing and raising the left heel.
Repeat three or more times. Then alternate to the other leg and repeat.
** Improves concentration, attention, comprehension and allows you to join in activities more fully.
COOK’S HOOK-UPS:
Start by sitting in a chair, resting your left ankle on top of your right knee.
Grasp your left ankle with your right hand and the ball of your right foot with your right hand.
As you inhale, place your tongue flat against the roof of your mouth, about one-quarter of an inch behind your front teeth. Relax your tongue as you exhale. Close your eyes and rest in this posture for four to eight complete breaths.
Now uncross your legs, placing your feet flat on the floor. Lightly steeple the fingertips of both hands
together, as if you were enclosing a ball.
Keep your eyes closed as you continue to lift your tongue on the inhalation and lower it on the exhalation, relaxing in this position during the course of four to eight complete breaths.
** This exercise connects the two hemispheres of the brain and strengthens the body’s electrical energy, particularly in stressful environments such as offices. Reported benefits are increased vitality and
improved self-esteem.
CROSS-CRAWL:
Standing up, “march” in place, alternately touching each hand to the opposite knee.
Continue during the course of four to eight complete, relaxed breaths.
** This exercise is wonderful for improving reading, listening, writing and memory. It co-ordinates the whole brain.
EARTH BUTTONS:
Rest two fingers of one hand under your lower lip. Place the heel of the other hand on your
navel, with fingers pointing downwards.
Breathe deeply as you look at the floor. Moving only your eyes, look gradually from the floor to the ceiling, then down again. Repeat this for three or more breaths, as you entire body and eyes relax.
** This stimulates the brain and relieves mental fatigue. It also helps to enhance your ability to focus on near objects.
THE ENERGISER:
Sit on a chair in front of a table, resting your forehead between your hands on the table top. Exhale fully.
Now, while slowly lifting your head, inhale deeply, breathing into the base of your spine. Your torso and
shoulders should stay relaxed. As you exhale, tuck your chin down onto your chest and begin moving your head down toward the table, while lengthening the back of your neck. Rest your head on the table as you relax and
breathe deeply. Repeat three or more times.
** This keeps the back muscles toned and the spine supple, flexible and relaxed. It improves posture and concentration and is very useful for those who work at desks and computers.
THE ENERGY YAWN:
As you begin to yawn, lightly press the fingertips of each hand against any tight spots you feel where your cheeks cover your upper and lower molars.
Make a deep, relaxed, yawning sound while gently stroking away any tension.
Repeat three or more times.
** This relaxes the jaw, releasing tension and also stimulates and relaxes the eyes. It is said to even improve creativity, as there is a relationship between ease of jaw motion and ease of expression.
THE GROUNDER:
Stand with your legs a little less than one leg-length apart. Point your left foot straight ahead of you;
point your right foot towards the right.
Now bend your right knee as you exhale, keeping the left knee straight. Your body should face squarely
to the front. Do the movement over three or more complete breaths, then repeat facing the opposite direction. ** This increases comprehension, short-term memory, self-expression and organisational skills.
LAZY EIGHTS:
Extend one arm straight out in front of you, with the thumb pointing toward the ceiling. In the air, smoothly and slowly trace the shape of a large figure 8 on its side.
As you draw the 8, focus your eyes on your thumb, keeping your head upright, facing forward and moving only slightly. Start tracing your 8 by beginning at eye level. Move your arm up and over to the left, around and back to centre, then to the right.
Do three full 8s with one hand, then three with the other and finally three with both hands clasped together.
** This integrates both visual fields, improving balance and co-ordination. Many people report better vision after this exercise.
NECK ROLLS:
While breathing deeply, relax your shoulders and drop your head forward. Close your eyes while slowly
and easily rolling your head from side to side.
At any point of tension, relax your head while making small circles with your nose and breathing fully. Do three or more complete side to side motions.
** Improves breathing, relaxation of vocal cords (for more resonant speech). Helps all kinds of verbalising or thinking.
POSITIVE POINTS:
Above the centre of each eyebrow and halfway to the hairline, you will find a slight indentation. Lightly place
three fingers of each hand on each of these indentations.
Close your eyes and hold the points lightly, pulling the forehead slightly taut, during the course of six to ten slow complete breaths.
** These points diffuse the “fight or flight” reflex, releasing emotional stress. Touching these points allows a more rational response to stressful situations.
THE ROCKER:
Sit on a padded surface (use a mat or towels) on the floor with your knees bent and your feet together in front of you.
Lean back, with your weight on your hands and hips. Rock yourself in small circles, or back and forth, as you focus on melting away tension in your hips and back of legs.
** This increases the flow of cerebrospinal fluid to the brain, thus improving the ability to focus, concentrate and comprehend.
SPACE BUTTONS:
Rest two fingers above your upper lip.
Place your other hand, pointing downward, on your lower back, with your fingertips touching the tailbone.
Breathe deeply as you look up at the ceiling. Gradually lower your gaze to the floor, then look up at the ceiling again. Repeat three or more times as your eyes and the rest of your body relax.
** Holding these points improves attention, focus, motivation and intuition for decision-making.
THINK OF AN X:
Close your eyes and visualise the letter X. Notice how your vision is like the X – your eyes co-ordinate to connect left, right, upper and lower visual fields around a point of focus.
Also notice the X-like symmetry and organisation within your own body, as each hip co-ordinates with each shoulder.
** The X reinforces whole-brain and whole-body co-ordination for ease of thought, communication and performance.
THE THINKING CAP:
With one hand at the top of each ear, gently “unroll” the curved parts of the outer edges of both ears at the same
time. Continue all the way to the bottom of the ears. Repeat three or more times.
** This helps you tune out distracting noises, it increases listening ability, short-term memory and abstract thinking skills.
THE SEVEN-MINUTE TUNE-UP.
This is a simple series of Brain Gym activities which should be performed every morning. By doing the
tune-up every day before work, you will “feel better and function better than you ever have before,” says Paul Dennison.
You can also use the tune-up anytime during the day when you need an energy boost – or whenever you need to feel at your absolute best. Use these exercises: Belly breathing; Brain buttons; Cook’s hook-ups; Positive points; Cross-crawl.
GIVE YOUR BRAIN A BOOST.
We all have times during the day when we need some extra help. Use the brain gym exercises
suggested below for those tricky times.
STAYING CALM: Earth buttons; Cook’s hook-ups; Positive points.
PROBLEM SOLVING: Cross-crawl; Balance buttons; Neck rolls; Positive points.
KEEPING POSITIVE: Positive points; Cook’s hook-ups, Balance buttons.
GOAL-SETTING: Brain buttons; Cross-crawl; Cook’s hook-ups.
PUBLIC SPEAKING: The energy yawn; the Thinking cap; Cross-crawl; Cook’s hook-ups;
Positive points.
BEING ASSERTIVE: Positive points; Cook’s hook-ups; Balance buttons.
BEFORE DRIVING: Balance buttons; Lazy 8s; Cook’s hook-ups; Positive points.
BOOSTING SELF-ESTEEM: Positive points; Cook’s hook-ups; Balance buttons.
TAKING RESPONSIBILITY: Positive points; Think of an X; Belly breathing.
DEALING WITH DISAPPOINTMENT: Positive points; Cook’s hook-ups.
KEEPING A SENSE OF HUMOUR; The Rocker; Thinking cap; Energy yawn; Cook’s
hook-ups.
COMMUNICATING EFFECTIVELY: Calf pump; Lazy 8s; Energy yawn.
KEEPING ENTHUSIASTIC: Cook’s hook-ups; Calf pump.
SPEED READING: Calf pump; Cross-crawl; Lazy 8s; Think of an X.
HANDLING REJECTION: Belly breathing; Neck rolls; Energy yawn; Positive points; Cook’s hook-ups.
Check out The Official Educational Kinesiology and Brain Gym website: http://www.braingym.org.uk/
Shake, rattle and roll your way to fitness
The trouble with getting toned is it all takes so much time and effort. So when Madonna let slip that her uber-toned body was down to no-sweat sessions on a vibrating Power Plate, there was an unseemly dash as everybody tried to shake, rattle and roll their flab into submission. Celebrities such as Claudia Schiffer, Natalie Inbruglia, Kelly Osbourne, Sinitta, Victoria Beckham and even Jonathan Ross got wobbling.
Whole body vibration (WBV) technology is quite simple: a platform pivoted like a see-saw wobbles at various speeds. Your muscles automatically contract to keep you balanced, giving a toning workout. It sounds just too good to be true and I was sceptical. After all, Madonna has a toned body because she’s been working out for donkeys’ years, right?
Yet WBV has a surprising amount of research to back it up. Researchers at the University of Antwerp had seen WBV gaining popularity and decided to test out its use on overweight people. They discovered that those who used the vibration machines while following a well-balanced diet lost more weight and maintained that loss (while the groups which relied on diet-only and aerobic exercise plus diet tended to yo-yo). Most intriguing was that MPV was able to shift the notoriously intransigent (and health-threatening) fat around internal organs. ‘These are very encouraging results,’ said Dirk Vissers, the study’s leader. ‘It looks like these machines could be a useful addition to a weight control package.’
Pilates instructor Sinead Peak (who has worked with the Central School of Ballet) was impressed enough to include a MPV machine in her clients’ workouts. ‘The Reviber Plus exercises major and minor muscle groups,’ she says. ‘You can achieve a great workout in just ten minutes and you also feel a great sense of euphoria.’
It was time to test out the Reviber for myself. The machine looked innocuous enough as it sat squat and solid on my kitchen floor. It starts off with the merest wobble and you can control the speed via a remote worn around the neck. Because the vibration only makes serious inroads into the muscles up to the top of your abdomen, there are also resistance bands so you can get an upper body workout at the same time. It’s a strange sensation – but not unpleasant – though when I got up to level 8 (there are 15) I thought I was going to take off.
Apparently all it takes is ten minutes, three or four times a week. It’s still early days for me but others rave about it. ‘It’s fantastic for improving core stability, muscle toning and muscle strengthening,’ affirms sports scientist Marlene Amoo, formerly of Sports England. ‘It’s the one piece of home fitness equipment I’ve used that actually delivers these benefits and it’s also very good value for money.’
So, is this really the end of all the hard work? Sadly not. While the Reviber will certain help tone, it doesn’t provide a cardiovascular workout for heart and lungs. ‘It doesn’t mean people trying to lose weight can ditch aerobic exercise,’ says Dirk Vissers firmly. ‘They still need a healthy diet and aerobic exercise.’
I confess I’m even more enamoured of the Reviber’s small cousin, the Bodywave, which uses WBV to relax rather than reduce. You lie on the floor with your feet resting on top of the device. It then shimmies you like a fish, shaking out tension from the spine. Absolute heaven.
Reviber Plus (£246; Bodywave (£139): www.victoriahealth.com;
0800 3898 195
Good vibrations
- A study reported in the Journal of Bone and Mineral Research found that WBV helped improve bone mineral density in postmenopausal women.
- Those who cannot stand can sit on a chair with their feet on the plate. It may help with muscle wastage and circulation, and could relieve lower back pain. .
- WBV improves balance and coordination and can help tighten up the pelvic floor.
- A study in the International Journal of Medical Sciences suggested it could be a way of improving glycemic control in non-insulin dependent diabetics.
- Anecdotal reports suggest it can improve mood and libido.
Supercharge fitness and melt fat with the mighty kettlebell
It looks remarkably like a cannonball with a handle and dates back to 18th century Russia. Meet the kettlebell. Used consistently over centuries by the Russian military, it’s now shrugged off its iron (literally) curtain image and has reinvented itself as the trendiest new fitness tool going.
Kettlebells chime well with the austere boot camp ethic that has sweated its way through the workout world. Tough, uncompromising and offering apparently miraculous results, it’s no wonder they are flying (well, being lugged off) the shelves.
Celebrities love them and it’s not just macho types like Sylvester Stallone and Matthew McConaughey but the likes of Jennifer Lopez, Penelope Cruz, Jennifer Aniston and Geri Halliwell. Top football clubs Chelsea and Liverpool factor them into their training and physiotherapists use them regularly in rehabilitation.
On the face of it, the kettlebell isn’t terribly impressive. So it’s a bit of cast iron. So what? What’s the difference between swinging a kettlebell around and hefting barbells or free weights?
‘Unlike a dumbbell or barbell, the kettlebell’s centre of mass is offset from the handle,’ explains trainer Jamie Lloyd. ‘This means the weight constantly pulls against your hand and requires not only strength and coordination when exercising with it but also the use of the other muscles through your arms, shoulders plus your core stabiliser muscles. You use around 600 muscles in a workout and exercise your cardio-vascular system too – it’s definitely a total body workout.’
Contrary to first impressions, you don’t have to be super strong to train with kettlebells. The bells (also known as poods) come in different sizes and weights, starting with a positively featherweight 4kg and going right up to a muscle crunching 48kg. Unlike standard weights, which are lifted carefully and slowly, kettlebells are flung around with seemingly gay abandon. You swing them, pump them and pass them from hand to hand. It’s a monster workout and some trainers reckon that an hour of kettlebells will shed a mammoth 1,500 calories (compared with around 300-400 for normal weightlifting or an aerobics class).
‘A kettlebell class will supercharge your fitness and melt your unwanted fat,’ enthuses Lloyd. ‘You’ll bust your belly fat, lose your love handles and feel fantastic, energised and strong. Keep it up for 30 days and you can drop a dress size and improve your confidence no end.’
Inevitably there are some risks involved with kettlebells, as there are with any free weights. But Lloyd insists these can be minimised by having proper instruction. ‘It’s always best to get some proper training when you start out – two or three one-to-one sessions or a workshop will get you off to the right start.’ Once you’ve learned good technique, however, he points out that the training can actually help prevent injuries. ‘Learning to move and lift properly carries over into daily life,’ he says. ‘Your risk of injuring yourself from bending over to pick up something, or playing sport reduces dramatically.’
However Ken Liu, personal trainer and corrective exercise specialist is cautious of over hyping the kettlebell. ‘Don’t get me wrong, I love kettlebells but they won’t replace barbells, bodyweight or a multitude of other forms of training,’ he warns. ‘They should only be part of your training regime.’
He is also sceptical of some of the more florid claims for kettlebells. ‘They won’t turn you into a superhuman. Bullets won’t bounce off you. Flying? Not unless you check your kettlebells in as hand luggage.’
Shame. Even so, if the heavy metal workout can shift my dead weight and give me Penelope Cruz’s body, that would be superhuman enough for me.
Five reasons to swing a kettlebell
1. Toned arms, legs and the handshake from hell.
2. Rock hard abs and trim taut buttocks.
3. Melt fat – you continue to burn calories even after your workout.
4. Core muscle work can help prevent back pain.
5. Their cool tough bootcamp image. Dumbells? Pah!
Find out your nearest instructor or class at www.ukku.org
Jamie Lloyd can be contacted at www.russiankettlebellsuk.com
Zumba – fitness dance craze taking over the world
The music is thumping, an infectious Latin American beat. The sweat is pouring as the crowd, moving as one, shimmies and shakes, weaves and waves. It could be Havana but, in fact, it’s the Isle of Wight. This is Zumba®, the fitness dance craze that has taken the US by storm and is now poised to break over the UK in an unstoppable rip-tide of wild abandoned enthusiasm.
It all started simply enough in Colombia in the mid 90s when aerobics teacher Beto Perez forgot his usual music and had to improvise a routine around the music he had in his car – traditional Latin salsa and merengue. The class was a huge success and Perez realised he was onto something, merging aerobics with dance to a lilting Latin beat. He moved to the US and the Zumba bid for world domination began.
There are over 20,000 instructors teaching Zumba in thirty-five countries. 400 of them are in the UK and that number is set to explode. The principle behind Zumba is incredibly simple: get fit, have fun. That’s it. There are no complicated moves to learn and you don’t need the coordination of a standard aerobics class – or the partner you’d require for a traditional salsa class. Best of all, the music is so infectious that you barely even notice you’re exercising. ‘It’s like being at a party,’ says instructor Naomi Di Fabio. ‘It is easy-to-follow so people don’t have to think too much about what they’re doing and can just get into it. Then of course the music is great, and just makes you want to dance.’
A standard one hour class uses four basic rhythms based on simplified versions of salsa, merengue, cumbia and reggaeton (mixed up with a bit of mambo, flamenco, rumba and calypso). ‘It’s a cardio-based workout which also helps tone and sculpt the body,’ explains Yorkshire based instructor Nicola Swindle. ‘It’s a great way to lose weight, to increase strength and coordination, and to foster self-esteem and pure happiness! That is why so many people love it and get addicted to it.’
People certainly get incredibly enthusiastic, nigh-on evangelical, about Zumba. ‘Imagine a Mexican wave at a football match, well that’s nothing in comparison with the atmosphere at our hall each week,’ says 47-year old Diane West who goes to classes in West Yorkshire. ‘I see a group of tired, ordinary women come to life. Whether it’s the music or the moves, the change is undeniable. There’s a Jo Lo or Beyonce inside all these women – it’s total, powerful, mind-blowing energy.’
Nicola Swindle agrees that the workout exercises your endorphins as well as your muscles. ‘I focused on the health and fitness benefits of the class to begin with, explaining how it’s exercise in disguise,’ she says. ‘But now I’m beginning to think it’s Prozac in disguise as well.’
There’s a Zumba for nearly everyone, whether you’re seventeen (clad in clingy dance gear) or seventy (firmly in baggy t-shirt and bottoms). Zumba Gold classes are aimed specifically at older people (you can even do Zumba sitting in a chair) while a new Zumba Kids programme is being rolled out later in the year However much you might baulk at the idea of shaking your booty to a swinging Latin beat, it seems that, in the coming months, no-one in the UK is going to be immune from Zumba. In fact, don’t even try to resist: give in, get up and join the party.
Find your nearest instructor at www.zumba.com
Nicola Swindle runs classes in South and West Yorkshire. www.foxy-fitness.com
Naomi Di Fabio runs classes in Surrey and also runs training courses for instructors. www.zumbauk.com
Adult acne? New laser hits the spot
It’s not just the young stars of the Harry Potter movies who’re plagued by zits – a huge number of more mature celebrities are cursed with problematic skin. Kate Moss, Cameron Diaz, Madonna, Uma Thurman, Billie Piper and Victoria Beckham (see pic, left) have all been spotted (sorry) with acne. It’s a common misconception that acne is only for adolescents: adult acne is increasing and a recent study in the US showed that 25 percent of women aged 30-40 years will suffer from the condition. And it’s not just a female issue – Johnny Depp, Brad Pitt, Tom Cruise and John Cusack aren’t blemish-free either.
‘It’s a major psychological problem,’ says Tony Chu, professor of dermatology and medical director of the West London Dermatology Centre. ‘People feel they cannot plan their lives as they never know what they will look like. I have had women patients who have cancelled their weddings as the stress made their skin so much worse.’
So is stress the major cause of the spot epidemic? In a nutshell, yes, says Professor Chu. ‘Acne is caused by hormonal changes normally onset by puberty but it’s now seen in adults who lead more stressful lives.’
Pharmacist Shabir Daya agrees. ‘Stress is a key factor because it stimulates the production of male hormones. The major culprit is Dihydrotestosterone (DHT) which increases the production of sebum, clogging the pores.’
The standard prescription for persistent acne is an antibiotic to kill the bacteria and a vitamin A cream to unblock the pores. For tough cases, strong anti-acne medications such as Roaccutane are used which usually take 4-6 weeks to take effect and can clear around 50 percent of lesions. However they can produce serious side effects.
Professor Chu has pioneered the use of something quite different – the N-Lite (or Regenlite) laser. It was developed for general skin rejuvenation but one patient with severe acne found her lesions virtually disappeared after two weeks. A clinical study was set up at Hammersmith Hospital and the results were impressive. The N-Lite appears more effective than antibiotics; results are seen faster and there are no side effects. The laser uses yellow light which penetrates deeply into the skin, killing the bacteria present in acne. ‘It triggers the skin’s immune system to reduce inflammation and repair the damage caused by the acne bacteria,’ says Chu. ‘It stops the immunological reactions that cause the spots.’
The treatment costs £150 and should be repeated every one to three months (according to the severity of the acne). However it has to be said that not everyone benefits and reviews on acne support websites are mixed. ‘I had no improvement at all after six treatments,’ says one acne sufferer on website www.acne.org. ‘It was a huge disappointment.’
Another alternative to medication is phototherapy – in which the skin is exposed to either blue LED light alone or in combination with red light. The blue light has anti-bacterial properties while the red light acts as an anti-inflammatory. It seems most effective for mild to moderate acne (some reports suggest it can decrease lesions by around 60 percent) – but again results are mixed.
Scientists at the University of California in San Diego hope that, in the future, nanotechnology will offer a solution. They are working on coconut-oil ‘nano-bombs’ which will project antibacterial lauric acid straight into the offending bacteria. In the meantime, however, you could try the decidedly low-tech remedy of turmeric (a natural antiseptic) mixed with coconut oil (high in lauric acid) as a face mask.
It seems there is still no one definite one-size fits all cure for acne. But with increasing research and innovation, sufferers may find life could become smoother in the future.
West London Dermatology Centre: www.dermclinic.co.uk; 0208 7422204.
For clinics using N-Lite around the UK: www.chromogenex.com; 01554 755444
Spot solutions for acne
- Avoid harsh soaps and cleansers. The Yes to Tomatoes range (from £8.99; www.victoriahealth.com ) contains anti-inflammatory lycopene.
- Reduce stress – try meditation or autogenic therapy to keep stress hormones under control.
- Certain foods affect DHT production. Cut out saturated fats (red meat, butter etc) and up your intake of fresh fruit and veg (brassicas and berry fruits in particular), garlic and seeds.
- Skincare guru Jan Marini suffered acne herself and her Bioclear Cream (£48) may help clear acne lesions. www.janmarini.co.uk
- Make-up can exacerbate acne. Use high quality mineral foundation (Jane Iredale, Mineralogie and Priori Coffeeberry are all excellent) which will disguise spots but won’t irritate the skin.
- Need a quick fix? Skin Oasis (www.skin-oasis.co.uk) offers Emergency Spot Treatment (£50-70) in which a small amount of hydrocortisone is injected directly into the individual spot. It gets rid of the spot in 24 hours but it’s not a long-term cure.
Mineral Make-up – foundation’s holy grail?
Finding the perfect foundation is the holy grail of make-up. Get the wrong shade and you end up looking more ghoulish than groomed. I’ve wasted a small fortune over the years on products that either turn me Tango-ed or morph me into a bit-part actor from Twilight. But now I’ve discovered mineral make-up and I’m all aglow.
Mineral make-up isn’t new – if you’re an avid beauty hound you’ll have seen it advertised in the glossies. But if, like me, you flip over the beauty pages and are allergic to department stores, it probably passed you by.
‘Mineral make-up is literally made from crushed mined minerals,’ says Sarah Stacey, co-author of The Green Beauty Bible (Kyle Cathie). ‘Titanium dioxide, mica, iron oxides, pearl and even gold.’ She explains that blends of these all-natural minerals and crystals are ‘micro-pulverised’ to form microscopic flat crystals which overlap each other on the skin, allowing ‘skin to breathe and function normally’.
The pioneers in the field worked with cosmetic surgeons and dermatologists because, not only was the make-up very gentle, it also had surprising anti-inflammatory properties. For example Susan Posnick explains that, after suffering from skin cancer, she wanted healthy make-up that would protect the skin. ‘Colourflo was born out of necessity, not vanity,’ she says. ‘I wanted to be able to protect my own skin with healthy coverage – not multiple layers that would melt off in the heat.’
Unlike normal foundations, which can clog pores and irritate sensitive skin, mineral make-up actually protects the skin from pollution and many brands also offer a natural sunscreen (SPF 20+) thanks to the titanium dioxide and zinc oxide they contain (although dermatologists warn against relying totally on make-up for sun protection). It’s a boon for people with skin conditions such as acne and rosacea and can be used directly after cosmetic procedures such as chemical peels and laser resurfacing. However most women simply love it for its natural ‘turn-back-the-clock’ effect.
Be warned – it does take a little getting used to. Mineral makeup usually comes either as a loose powder or contained within the handle of a brush, which dispenses the powder. You simply swirl it onto the face, in a circular movement, building up as many layers as you need. So it works as base, concealer and powder all in one.
Sarah Stacey is a huge fan of Susan Posnick’s Colorflo. ‘You can build it to cover pretty well any blemish or, as I do, just sweep it on the bits that need it.’
Having tested a fair few, I would agree but I also rate the grand dame of minerals, Jane Iredale – plus Mineralogie and Priori’s CoffeeBerry. The latter two push the boundaries of healing makeup. CoffeeBerry adds antioxidant polyphenols from the coffee fruit, promising to help wrinkles and fine lines. Mineralogie goes one further – if you can’t find the perfect match with their ready-to-wear foundations, they will tailor-blend one for you, adding in botanical extras (green tea, grapeseed, liquorice root etc) to help with specific skin problems. It’s not cheap (£40 for the normal range; £50 for the tailor-blends) but refills cost £35 and if you have tricky skin it could be a godsend.
Many of these top-notch brands are only available through salons and spas but mineral magic has now spread right through the beauty spectrum. However Sarah Stacey urges caution. ‘Many traditional foundations and powders are now being given the label ‘mineral’ when they actually contain much more than pure minerals: preservatives, fillers, petrochemicals etc,’ she warns.
Seems it’s worth digging a little deep to mine the protective powers of the earth.
Susan Posnick – www.SkinBrands.co.uk ; 020 8997 8541
Jane Iredale – www.janeiredale.com ; 0208 450 7111
Priori CoffeeBerry – www.cosmestore.co.uk ; 0845 555 2121
Mineralogie – www.mineralogie.co.uk ; 020 8868 4411
Does natural really deliver?
Natural make-up has come on in leaps and bounds but sadly it doesn’t always live up to its synthetic sisters.
NATURAL SUPERSTARS: powder foundation; blusher; lip balm, eye shadow; bronzer; eye pencils
NATURAL NOT QUITE THERE YETS: liquid foundation; lipstick, lipliner, mascara (and particularly waterproof mascara)
Green tea – the wonder stuff
Is there anything green tea can’t do? It’s been feted as a weight loss miracle, melting away the pounds. Research suggests it might lower the risk of heart disease and prevent certain types of cancer. Acne sufferers daub it on their skin while others swear it works a treat as a mouthwash. Just recently it was reported that drinking green tea could even protect us from glaucoma and other eye diseases.
Its celebrity following is vast – from Oprah Winfrey through Jennifer Lopez and Lindsay Lohan to Courtney Love and (inevitably) Gwyneth Paltrow. But is it just another over-hyped fad or should we really be ditching our mugs of builders’ finest and playing green tea ceremonies instead?
‘Green tea has become a ‘must have’ drink with its own fashion status,’ says Ross Hutchison, MD of The Teahouse (www.theteahouse.co.uk), speaking from a tea garden in China. He points out that green tea isn’t actually that mysterious. ‘All the major types of tea (white, green, oolong, black) all originate from the Camellia Sinensis tea bush. The difference comes from the way the plucked leaves are processed. The process is called fermentation, or oxidation, and the longer the process, the darker the tea.’
The fresh leaves are immediately steamed or pan-fired to keep the active compounds locked in. Hutchison explains that it’s the rolling that determines the size and shape of the tea, resulting in wonderful evocative names such as Buddha’s Eyebrow or Dragon Well. Some are even tied so they will ‘blossom’ in the teapot into fabulous flowers. Tea as sculpture – now that is showing off.
Green tea has a reputation for being bitter but that could be our fault. The Teahouse recommends boiling a kettle and then letting it sit for 2-3 minutes before pouring over the leaves. Then steep for 3-5 minutes, according to taste. Good green tea isn’t cheap – as with most things in life, you get what you pay for.
But is it really that good for you? ‘Green tea contains numerous compounds call polyphenols,’ says pharmacist Shabir Daya. ‘Polyphenols have antioxidant, antibacterial and health enhancing benefits such as cardiovascular protection. In fact studies on one of its polyphenols, EGCG, have shown its ability to penetrate the cells and protect genetic material from free radical damage.’
The recent eye study by the Chinese University of Hong Kong showed, for the first time, that the antioxidants in green tea are not only absorbed by the eyes, but remain for more than 20 hours after they have been consumed.
But can it really help you lose weight? ‘Green tea shows promise in its ability to help thermogenesis (fat burning), insulin regulation and blood sugar regulation,’ says Daya. ‘All of which are vital to help prevent weight gain.’ However it’s far from a magic bullet – you still need to cut calories and up exercise.
So green tea really is good for you. However Daya does sound a note of caution. ‘Green tea naturally contains a small amount of caffeine and is therefore unsuitable for people with caffeine sensitivity,’ he says, adding it should not be taken in large quantities whilst pregnant or breastfeeding. He also points out that adding milk, in the totally British way, is a definite no-no. ‘It may bind with the active compounds in green tea rendering them useless.’
But the last word goes to Ross Huchison. ‘Green tea has great health benefits associated with it,’ he says and then adds with a wry smile. ‘But, actually, white tea is even better for you.’
GREEN TEAS FOR ALL TASTES
- Misty Green (£6.95 for 100g from www.theteahouse.co.uk) Nutty fragrance and soft sweet aftertaste. Can also steep in cold water for summer iced tea.
- Lemon China Green Tea by Herbal Health (£1.60 for 25 bags from www.victoriahealth.com ). Uncomplicated ‘beginners’ tea with a refreshing light lemon tang.
- Stems and Leaves (£6.99 for 110g from www.adagio.uk.com) Japanese ‘kukicha’ tea uses twigs as well as leaves to give a toasty, chestnut taste.
- Wild Cherry Sencha (£3.95 for 125g from www.theteahouse.co.uk) Infused with wild cherry blossom, mixed with cherries. Heavenly scent and subtly sweet taste.
- Jasmine White Monkey (£6 for 50g from www.jingtea.com) – delicately fragranced with jasmine, a thick and rounded flavour.
Nothing much surprises me when it comes to massage. I’ve been pummelled with hands, elbows, feet; on the floor, in swimming pools, on beds of hay. But when I heard about a new massage using hot tiger striped clam shells I rolled my eyes. The Lava Shells massage sounded perilously like the ‘next hot stones’ – and, if I’m brutally frank, hot stones just never really set me on fire.
So I had my cynical hat rammed firmly onto my head when I walked into Body Image in Taunton. ‘Oh, you’re in for a treat,’ said the owner, Richard Butt. ‘It’s absolutely amazing.’ Yes, but he would say that, wouldn’t he?
My therapist, Gemma Impey, took a brief case history (the treatment is not suitable for pregnant women, anyone who’s recently had an operation and anyone with active cancer) and explained about the shells which were sitting, looking pretty unprepossessing, on a small table.
Palm-sized, they come from villages in the Philippines where the tiger clam is part of the daily diet (so effectively they’re recycled). They fit neatly into the hand and are very smooth, apart from a small ‘knuckle’ which can be used to probe into recalcitrant muscles.
A teabag-like sachet is popped inside each shell (three or four shells are used for most massages). This is the ‘LavaGel’ (a mix including algae and sea kelp) which, when combined with salt water, generates enough heat for an hour-long massage.
Lying on my back, swathed in towels, anointed with deliciously scented mango and green tea oil, I wasn’t sure what to expect. What I didn’t expect was the sheer heat of the shells. Emma started by pressing them into the palms of my hands and it was hard not to flinch. She explained that they need to be quite warm to penetrate the large muscles of the body but, if necessary, the heat can be toned down.
It swiftly became apparent that I had underestimated this treatment. Emma used both her hands and the shells, working deep into the muscles and fascia. ‘The heat allows you to go much deeper,’ she explained. ‘It’s a superb treatment for people who do a lot of sport.’
Gemma worked deeply into my stomach, explaining that it is a vital but often overlooked part of any treatment. ‘We hold a lot of stress in the solar plexus muscle and many people hold tension in their colon. On a physiological level this helps sluggish bowels, aids digestion and soothes IBS. It’s like a natural colonic.’ I winced as she worked along the top of my abdomen. ‘Are you a worrier?’ she asked. Does the sun set at night? Seems the belly area can act as an emotional weather vane too. ‘Tenderness on the left hand side can indicate a fear of letting go while on the right side can suggest a fear of new things,’ she explained. ‘Massaging this area can also help release a lot of emotional tension.’
She then plunged right into the pelvic floor – the massage can apparently help strengthen the muscles here and ease menstrual cramps.
I’ll be honest, I was impressed. I don’t like gimmicks and really thought this would prove to be one. But the combination of heat and good massage really does deliver the goods. After a 90 minute treatment I felt that deliciously weird combination of refreshed and relaxed.
‘Did you like it?’ asked Richard as I wandered out, in a happy little cloud. I nodded. You could almost see ‘told you so’ written across his forehead.
Lava Shells massage is available from spas and salons around the UK. www.sharedbeautysecrets; 01869 338890
Body Image, Taunton: www.bodyimagetaunton.co.uk; 01823 275626
Also wild and wonderful
- Luk Pra Kob – Thai massage involving kneading and twisting, plus massage with a hot herbal ‘bundle’.
- Chavutti thirumal – lie on the floor while the therapist uses his or her feet to massage you.
- Watsu – the therapist works on you while swirling you through the warm water of a pool.
- Biodynamic massage – therapist uses a stethoscope to listen to the sounds your intestines make while being treated.
- Lomi Lomi – Hawaiian massage in which you’re massaged with fingers, thumbs, arms, elbows.
To find out more check out www.wahanda.com
In praise of Argan
Do you really need to spend the earth on fancy moisturisers and serums? In a word, no. Argan oil will be a friend to your face and your purse – this cheap as chips facial superstar is probably the best-kept beauty secret going.
Argan rescue serum by Wild Wood Groves costs just £14 (for 15ml) while the Argan, neroli and sandalwood blend will set you back a mere £12.50. I dabbed one on in the morning and one at night and after just a few days I noticed my skin was feeling noticeably softer and smoother. After a week, I was hooked.
But don’t just take my word for it. Sophie Dahl is a fan, and a very enthusiastic one. ‘I love love love Wild Wood Groves’ Argan oil blends,’ she says. ‘The Lavender is magical in the bath, and the Baby blend is perfect for even the most temperamental of skins. Gentle and ethical, they are total bliss for the skin.’
Argan oil’s anti-ageing properties are due to high levels of Vitamin E and sapponins, which soften the skin. It can help to reduce wrinkles by restoring the skin’s water lipid layer and it also cools and soothes inflammation. Its antioxidant properties help to neutralise free radicals. Yet it does all this quite naturally. The oils are pure – there are no synthetic chemicals that could cause irritation in sensitive skin.
The argan tree (argania spinosa) is incredibly ancient, dating back millions of years to the Tertiary period. It once covered North Africa and parts of Southern Europe but now only 860,000 hectares remain (in Morocco) and these are declining rapidly. So in 1999 the argan was protected as a UNESCO Biosphere Heritage.
‘It was known as the Tree of Life,’ says Ruth Hajioff of Wild Wood Groves. ‘For centuries it’s been a well-kept secret known only to the Berber women who use it to nourish their skin, hair and nails. They also use it to soothe dry eczema, acne and psoriasis. Plus it’s great for stretch marks.’ Ruth discovered argan on a trip to Morocco and was intrigued. ‘The oil is harvested and pressed by the tribeswomen,’ she explains. ‘It can take up to ten hours to crack enough nuts to produce one litre of finest quality oil.’
An acupuncturist and herbalist, she swiftly recognised the unique properties of the oil and resolved to import it, helping preserve both the tree and the traditional lifestyle of the local women. Dr Mark Nesbitt of the Centre of Economic Botany at Kew encouraged her plans and so WildWood Groves was born.
However, to get the maximum benefit from argan you should take it internally as well as externally. ‘It contains twice as much vitamin E as olive oil and is rich in antioxidants,’ says Ruth. ‘It contains eight essential fatty acids and also rare plant sterols with anti-inflammatory properties, so it’s beneficial for arthritic or rheumatic conditions.’ The oil is delicious – with a warm nutty taste. Use as a salad dressing or drizzle over pasta – the health-giving properties are lost if it’s heated. Okay, so it is more expensive than your average salad oil (£7.50 for 60ml) but, seeing as you’ve saved a fair few bob on your normal moisturiser, I figure you could treat yourself.
Wild Wood Groves (www.argan.co.uk; 0208 458 2738)
Five other natural anti-ageing oils
- Rose & Frankincense Revitalising face oil by Aromatherapy Associates (£38.75 for 15ml) – heavenly scented rose, frankincense and borage www.aromatherapyassociates.com
- Orange Flower facial oil by Neal’s Yard (£23 for 30ml) – also includes pomegranate, hemp and sea buckthorn www.nealsyardremedies.com
- Night Nourisher by Vaishaly (£65 for 30ml) – mix of bergamot, lemon, orange, coriander and petigrain. www.vaishaly.com
- Superskin Concentrate by Liz Earle (£37 for 28ml) – includes argan along with rosehip, neroli, lavender and chamomile. www.lizearle.com
- Rose Aromatherapy Face Oil by Micheline Arcier (£26 for 15ml) – rose maroc and otto rose are blended with jojoba. www.michelinearcier.com
