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Q1) What are varicose veins and will exercise help reduce them?

A1) Varicose veins are bulging, distended veins that are usually located under the skin. They occur more frequently in pregnant women and also in other women and men as well. They develop most often in the legs. They usually occur due to weakened conditions of the veins or poor elasticity in the walls of the veins. They can also be inherited. Yes, exercise can help minimize them. Any kind of contraction of the leg muscles help in mobilizing the blood out of the calves and thighs and propel it towards the heart. Brisk walking, calf raises, squats are excellent exercises to maintain muscle tone in these areas. When the muscles around the deep veins become firm and strong, they protect them from over-stretching and prevent them from damage. Keep the body weight within normal range with the help of a sensible diet.


Q2) Can a woman exercise during her menstrual period?

A2) For many years there has been a prevalent misconception that women should not exert too much during their periods. In fact, medical studies indicate that all kinds of premenstrual, menstrual and menopausal problems ca be eased or eliminated with proper exercise, yoga and pilates and a healthy diet consisting of fresh fruits, vegetables, whole grains, nuts and beans.


Q3) Can foods replace estrogen after menopause?

A3) Menopause is characterised by hot flashes and mood disturbances. The lack of estrogens may also promote the risk of heart problems and osteoporosis. Studies have shown that food can influence estrogen activity. It has been found that foods like soya
beans and flax seeds can stimulate estrogen in post-menopausal women. Foods that may alleviate menopausal symptoms are plant proteins like soya beans, tofu, soy milk, flax seeds, vegetables and fruits which are rich in minerals especially boron.


Q4) Why should one refrain from eating just before exercise?

A4) During exercise the large skeletal muscles are activated. Therefore they require a rich blood supply that provide nutrients and removes waste products. To do this, the blood supply to the stomach and intestinal tract is reduced as the blood is mobilized to the activated muscles. Food in the stomach at this time may cause vomiting or nausea or uneasiness. So its best to eat a meal 1 ½ to 2 hrs before your work-out.


Q5)How harmful is coffee to your health?

A5)The caffeine in coffee is addictive. It is also a stimulant of the central nervous system and has been linked to increased heart rate, increased blood pressure, gastric ulcers, restlessness and disturbed sleep. Drinking more than 1-2 cups of coffee a day can place a burden on your kidneys. Coffee is also acidic in nature. The milk, cream and sugar adds to your weight. Avoiding coffee or cutting down to 1-2 cups a day is ideal for your well-being. If you want to have a hot beverage try herbal teas, green tea or simply drink warm water with lime.


Q6) Can one include chocolates on a weight loss program?

A6) The main ingredient of chocolate that actually slow down weight loss efforts are refined sugar, milk and cream. Sugar supplies only empty calories. If you are a chocolate addict, I suggest you have figs, dates or a piece of jaggery instead to overcome these cravings. Allow yourself to have a chocolate once a week.


Q7) Do I have to take a multivitamin pill daily if I am a vegetarian?

A7) Vitamins and minerals are necessary for your body are found in abundance in fruits, raw vegetables, nuts, seeds, gram and beans. They are in their purest and absorbant form in these foods. So if your diet is well-balanced it gives you adequate amounts of all nutrients with the possible exception of Vitamin B12. This vitamin is found in meat and dairy products. Traces are found in plant sources like soya, soya products, sea-weeds, algae such as spirulina. The current nutritional consensus is that no plant food can be relied on as a safe source of Vitamin B12 Vegetarians especially vegans are advised to ensure that their diet includes foods fortified with B12 like soya milk, vegetable oils and breakfast cereal.


Q8) I am prone to indigestion, gas and uneasiness after my meals. Can you recommend the right foods?

A8) It appears that you maybe suffering from Irritable Bowel Syndrome (IBS) If this is the right diagnosis, the following suggestions may help.
• Avoid red and green chillies
• Avoid besan, bengal gram, dal and channa
• Increase your intake of fruits and cooked vegetables
• Have wholemeal flour instead of refined flour
• Avoid milk. Instead have curd and butter-milk
• Avoid excessive intake of caffeine containing foods like coffee and chocolate
• Avoid fried foods, sugar and fruit juices
• Stress management is very important. Relaxation and meditation should be part of your daily routine.
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Q9) Does timing of your dinner make a difference if you want to lose weight?

A9) A large meal before you go to bed especially if it is a high carbohydrate meal stimulates fat storage. For steady weight loss I recommend a light meal consisting of salads, soups and vegetables. This should be eaten at least 3 hours before going to sleep.


Q10)Which are the best fats that should be consumed and which ones should be avoided?

A10) Not all fats are bad. Some fats are essential for your health. They contain fatty acids like omega 3 and omega 6 fatty acids. These are obtained from flax seeds, sesamese seeds, sunflower seeds, olive oils and raw nuts like cashew nuts and almonds. Mono-saturated fats like peanut oil, canola, avocado, olive oil and poly unsaturated fats like safflower, sunflower and sesamese help raise your good cholesterol or HDL. Fats that contribute to weight gain are the saturated, processed and hydrogenated fats that are found in cookies, fries, baked foods and crackers. Saturated fats are found in red meats, pork, butter, cream and whole milk. These fats not only make you fat but also increase your risk of diabetes, heart disease and hypertension.


Q11) Can coffee, tea or juices contribute to my daily water intake?

A11) Anything containing coffee can actually dehydrate you. The exceptions are herbal tea or green tea. These can be included as part of your liquid intake. Juices containing sugar not only cause weight gain but also cause dehydration as sugar has a tendency to draw water from the tissues. Your daily intake of water should be 8-10 glasses of pure water.


Q12) How much water should I drink daily?

A12) Water requirement and balance in the body is a function of many factors like age, activity, temperature and body functions like sweating and other forms of elimination. A good thumb rule of water for an individual with normal activity is about 8-10 glasses per day. Water is necessary for every metabolic process in the body. Hydration increases endurance and energy, regulates body temperature, improves muscular activity and aids digestion.


Q13) Which foods contain antihistamines as I suffer from various allergies?

A13) The foods we consume do not contain any antihistamines. They are prescriptions one takes to check the body’s production of histamines. However a diet can play an important role in controlling allergic reactions. A healthy balanced diet is the main key to defend your body against allergic reactions as it helps to boost the immune system.


Q14) Is it true that you lose more body fat if you sweat more during your workout?

A14) How much you sweat is not a great measure to see how many calories you are expending. If you exercise in hot conditions, you sweat more and lose some weight. But this weight loss represents only water loss not fat loss. Factors like humidity, lack of air-conditioning, body composition and temperature also determine your perspiration. Weight loss is determined by a sensible moderate eating plan and quality workouts.

Q15) What about the use of diuretics in a weight loss program?

A15) Diuretics are chemical substances that rid the body of excessive water. The use of these chemicals should be strongly discouraged. The weight loss from diuretics is not from fatty deposits. They also deplete the body of potassium and other essential elements. If too much potassium is lost, blood pressure may drop and serious problems can occur. In addition the overuse of diuretics can irritate the kidneys or even lead to serious health problems.


Q16) Should papaya be avoided during pregnancy as it is believed that it can cause miscarriage?

A16) There is no scientific evidence to support this theory. Papaya has a substance that causes the uterus to contract. But these are found only in the seeds are not consumed anyway. During pregnancy healthy eating which includes 3-4 helpings of different fruits, vegetables, salads, cereals, pulses and nuts should be practiced.


Q17) Is it true that onions and garlic have disease fighting properties?

A17) Eating raw garlic and onions help reduce cholesterol levels as they aid in increasing the levels of HDL or good cholesterol. If you have an abnormal lipid profile, eating raw garlic and onions can be beneficial. Garlic also has other benefits like anti-viral and anti-bacterial properties and also helps inhibit blood clotting.


Q18) I have been gaining weight steadily. Now, I have been diagnosed with hypothyroidism? Can you help?

A18) Weight gain or over-weight is a result of multiple factors like lack of exercise, hormonal imbalance and improper diet. Hypothyroidism is a contributing factor towards weight gain. Please continue your treatment and follow these guide-lines that will help bring down your weight:
• Reduce your intake of refined sugars, fried foods, pastries, cakes, chocolates, ice-creams, aerated waters and fruit juices
• Restrict your intake of fat especially saturated fat
• Avoid cream and full cream milk and milk products
• Include plenty of fruits and vegetables and fibre-rich grains like jowar, bajra, nachni, brown rice, whole wheat and oats
• Include regular exercise in your routine


Q19) Does food affect one’s energy levels? Can you suggest a diet for increasing energy levels?

A19) Proper diet certainly contributes to good energy levels. The cause of fatigue may be due to a host of factors like emotional stress, lifestyle-related stress or physiological stress like imbalances of thyroid hormonal levels. Follow these steps to improve vitality:
• Eat whole, natural and unprocessed foods. They are important for overall health and for increasing vitality and vigour.
• Eat a balanced diet comprising of green, leafy vegetables, fruits, nuts, cereals and pulses
• Make sure your diet has good amounts of iron. Many people lack energy because they have low iron levels. A good balanced diet mentioned above will provide adequate iron levels.
• Do regular work-outs. Exercise helps boost your metabolism and improves vitality and vigour.
• Avoid processed foods, sugars and other foods loaded with simple sugars and caffeine
• Include herbs in your diet. Herbs like ginseng and ginkobiloba have energy enhancing properties
• Make sure you get ample rest and relaxation as well
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Q20) I workout regularly but I am not sure if my breathing technique is right. Can you please advise?

A20) There is one simple rule. Breathe easily and naturally during exercise. Never hold your breath. Your first priority is to oxygenate your working muscles to meet the increased demand. While doing aerobics it is advisable to breathe through your nose and not through your mouth. During weight training exhale during exertion. Inhale when the action is easier. Do not hold your breath as this can increase the pressure on your cardiovascular system and impair oxygen exchange.

Q21) What is the best source of protein besides meat?

A21) Good sources of protein rich foods are; milk, cheese, yogurt, eggs or egg whites, soy protein, grains, legumes, nuts, peanut butter and nut butters. Food from plant sources such as grains and legumes are excellent protein sources, but neither provides the full complement of essential amino acids. When combined, the following foods provide the complete compliment of essential amino acids: rice and dal, rice and lentils, and roti and curd/ dal/peas.

Q22) If you don’t always have enough vegetables & fruits in your diet how much can you rely on vitamin pills to give you those nutrients?

A22) Vegetables and fruits are excellent sources of vitamin C, beta carotene, potassium, magnesium, and many other vitamins and minerals, phytochemicals and antioxidants. Taking a multivitamin with minerals may replace some of the vitamins and minerals found in vegetables and fruits, but the phytochemicals and antioxidants that contribute to good health can be only got by consuming fruits and vegetables and not pills. The nutrients are better absorbed from food than from pills.

Q23) What is the healthiest oil to use for cooking?

A23) The healthiest oil to cook with is one that is composed primarily of monounsaturated fat. Oils containing a high degree saturated fats (like in butter/ghee) are considered the least healthy.
Healthy fat, mainly mono or polyunsaturated fat is a far better choice than saturated fat.
Most oils from nuts are considered fairly healthy, but one should be careful using oil derived especially from peanuts or walnuts as these are most frequently indicated in severe nut allergies.

Olive oil is considered by some to be the healthiest oil because it provides a mix of monounsaturated and polyunsaturated fats. It can also be obtained in very pure form, which most health experts recommend. When looking for the healthiest oil, one should look for oils that are minimally processed. Frequently, the more processed the oil, the less healthy it is. So cold processed extra virgin oils are good for health as compared to processed oils at high temperature.

Sunflower and safflower oil are higher in polyunsaturated fats but also have omega-3 fatty acids, which most doctors now recommend. In some cases either of these choices might be the healthiest oil for cooking. Safflower oil also has a high content of Vitamin E, which may consider very healthy.
Even the healthiest oil can contain a lot of calories so moderation is key. In general, use non-stick pans and a canola or olive oil cooking spray, which adds very little oil to a dish. The healthiest oil used to deep-fry will still be highly caloric, and in general give one more oil than is needed. Instead of deep-frying, stir-frying, grilling or baking are better methods for preparing food, since oil requirements in such dishes are much lower.

Q24) What are antioxidants?

A24) Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body. When our body cells use oxygen, they naturally produce free radicals (by-products) which can cause damage. Antioxidants act as "free radical scavengers" and hence prevent and repair damage done by these free radicals. Health problems such as heart disease, macular degeneration, diabetes, cancer etc are all contributed by oxidative damage. Indeed, a recent study conducted by researchers from London found that 5 servings of fruits and vegetables reduce the risk of stroke by 25 percent. Antioxidants may also enhance immune defense and therefore lower the risk of cancer and infection.

Antioxidants are found abundant in beans, grain products, fruits and vegetables. Look for fruits with bright color - lutein in some of the yellow pigments found in corn; orange in cantaloupe, butternut squash and mango; red from lycopene in tomatoes and watermelon, and purple and blue in berries. So enjoy eating a variety of these products. It is best to obtain these antioxidants from foods instead of supplements. In addition, minimize the exposure of oxidative stress such as smoking and sunburn.

Q25) What are empty calories?

A25) "Empty Calories" is just another name for describing "Junk Food". Empty calories = High calories but low nutrition. In other words, empty calories describes foods high in calories but low in nutritional values, lacking the health-promoting micro-nutrients (vitamins and minerals).

Examples of foods containing mostly empty calories:

• French fries, fried chicken, chips and all other deep-fried foods

A large order of fries from a fast food chain can contain up to 570 kcal with a whopping 30 g of total fat and 8 g of trans fat! Tons of calories from fat but little micro-nutrients.

• Candy, cold drinks and other sweetened packaged foods A can of pop provides ~130 kcal as well as additives and colorings. Again lots of calories from sugar but no micro-nutrients.

• Beer, wine and all other alcoholic beverages A can of beer provides ~150 kcal from sugar and not much anything else. In addition, calories from alcohol tend to be stored as fat in the abdomen.

• Refined grains such as biscuits, cookies, white rice and white bread Refined grains do provide some B vitamins, however that's it.

Q26) Are nuts fattening?

A26) Yes, it's true that nuts are quite high in calories. 15 cashews, for instance, deliver ~180 kcal! On top of that, it is very tough not to overeat these tasty snacks. If you can restrain yourself from overeating them, nuts can be a part of a healthy diet. In fact, nuts are high in monounsaturated and polyunsaturated fats (the good fats) as well as plant sterols which have all been shown to lower LDL cholesterol. Healthy nuts are almonds, walnuts and dried fruits like dates, prunes, figs and raisins. Eating small quantities of nuts daily will be beneficial to you but if you overeat them then will lead to weight gain.

Q27) Is brown sugar better than white sugar?

A27) The brown sugar sold at the stores is actually white granulated sugar with added molasses. Yes, brown sugar contains minute amounts of minerals. But unless you eat a gigantic portion of brown sugar everyday - the mineral content difference between brown sugar and white sugar is absolutely insignificant.

Q28) Which artificial sweetener is recommended?

A28) Stevia is well-recommended as it is a natural sweetener made from a plant. It contains no chemicals. Avoid aspartame as long-term use is known to cause depression, anxiety and panic disorders.

Q29) Can you give us some tips on detoxificaton?

A29) Follow these guidelines while you are on a detox program:

• Avoid processed foods. Eat lots of vegetables and fruits.

• Avoid high toxic intake - alcohol, coffee, tea, and cigarettes.

• Drink 2 –3 litres of water every day.

• Have 8 hours of sleep
• Regular exercise to burn off calories, and to stimulate lymphatic system.

• Toxic areas of the body are often cold due to poor blood circulation.

• Exfoliate skin regularly allowing natural secretion of toxins. Exfoliation will change dull looking skin to a glowing skin.

• Avoid going out in sunlight and direct exposure to pollution.

• Indulge in manual lymphatic draining bodywork to release toxin.

Q30) How can basal metabolic rate (BMR) be increased?

A30) Eating at regular intervals will keep the metabolic rate high and this will help weight loss. Regular exercise also increases BMR.

Q31) Does weight training cause high blood pressure?

A31) Natural bodybuilders are very fit individuals. While weight training itself has little effect on cardiovascular health, it does not increase blood pressure in the long term. Blood pressure does rise during any type of exercise, which is not dangerous for healthy individuals. However, most bodybuilders also engage in cardiovascular exercise, which is well established for decreasing blood pressure.
Also, natural bodybuilders tend to be very lean - not only on the "outside," but also on the "inside," as they tend to have less fatty plaque lining artery walls and are therefore at a reduced risk for atherosclerosis.


Q32) What is the best repetition range for building muscle?

A32) At an average repetition speed, generally 8 -12 reps per set will elicit the greatest gains in lean mass. Sets consisting of less than 6 or 8 reps generally focus on muscle strength, whereas a high number of reps each set targets muscle endurance.

Q33) What is meant by the term Basal Metabolic Rate?


A33) Basal Metabolic Rate (BMR) the minimal energy expended to keep a resting, awake body alive. This requires about 60-70% of the total energy use by the body. The processes involved include maintaining a heartbeat, respiration, temperature and other functions. It does not include energy used for physical activity or digesting foods. Basal metabolism accounts for roughly 1 kcalorie/kilogram (2.2 lbs.)/hour.

Q34) What can I do to prevent muscle cramping?

A34) The painful muscle cramps one feels is caused by muscle fatigue, and the build-up of lactic acid in the muscle. To prevent muscle cramps to a certain extent always keep yourself well-hydrated. Make sure you drink 2 litres of water daily. For every cup of tea or coffee you consume drink a glass of water. Always stretch before and after a work-out. Stretching increases the blood supply to the muscles making the flow of nutrients more efficacious. It also helps dispose the waste products from the muscles.

Q35) Will weight training make women big and bulky?

A35) Weight training can be done in many ways. Different results can be attained by lifting varied amounts of weight for different numbers of repetitions. When properly done, weight training can result in the tone and tight physique that so many women strive to attain.

Q36) How many times a week should one do cardio?

A36) 3-4 times a week should be sufficient. Half an hour to 45 minutes per session is adequate.


Q37) Why is warming up important before you begin any exercise?

A37) Warming up prevents injuries and maximizes performance. After a good warm-up strength and focus is peaked. A proper warm-up will prevent fatigue. Warming up increases your heart rate and gets blood moving more freely to an otherwise “cold” muscles which are weaker and more injury-prone.

Q38) What are the benefits of cooling down and stretching after a workout?

A38) Proper stretching after a workout will prevent the muscle soreness that one experiences a day after a rigorous work-out. While working out a muscle becomes extremely tight. Stretching limits this tightness and thereby prevents injuries. Muscles go back to their normal state after a good stretch. Cooling down and stretching improve recovery and the overall health of the muscles.

Q39) Should one exercise on an empty stomach?

A39) As a rule of thumb its best to workout on an empty stomach if you are aiming to lose body fat. However if you want to gain lean mass, eat 30-60 minutes before a work-out. For those who want to burn fat and at the same time build lean mass, take benefits from both the methods. Eat 30-60 minutes before a resistance exercise session and do cardio exercises on an empty stomach.

Q40) How long should a typical workout session be?

A40) Your body starts losing fat only after 30-35 mins of starting a workout. So anything less than this time period will not give you any positive results. A high-intensity workout for 40 minutes is more efficient than a low-intensity workout of a longer duration.