The Science Behind Yoga.

We've all heard, time and time again, that yoga and meditation is great for us.  I mean, it doesn't take a genius to see the physical benefits. Increased flexibility, elongated, toned muscles and improved breathing techniques spring to mind.  Not just that, but have you ever met a yogi who's hot headed, grumpy, stressed and not full of peace and love? 

In light of my upcoming journey to Goa to attend a 5 day detox retreat, I wanted to understand the deeper meaning behind the 'inner peace' and relaxation yoga and meditation seem to improve.  And why is it that studies have shown those who consistently practice yoga and meditate throughout their lives are generally less stress and less affected by disease?

Firstly, we have to look at what causes people to become stressed, those who, ironically, are best suited to practising yoga and meditation.  Apart from living a stressful lifestyle, the primary causative effect of stress on the body comes down to the over release of stress hormones such as adrenaline and cortisol, thanks to stimulation by the sympathetic nervous system (SNS). This causes a variety of changes in the body including increased heart rate, blood pressure and blood glucose levels.  Don't get me wrong, as I've mentioned before, this release of stress hormones from the SNS is sometimes essential (e.g. running away from a pack of lions), but in this fast paced world it can become a chronic issue when over-indulged. 

Many yoga positions and meditation techniques are designed to combat this chronic SNS release by increasing the effects of the parasympathetic nervous system (PNS).  The PNS allows for recovery after a stressful event by slowing the heart rate, breathing and lowering blood pressure.  Sometimes known as the relaxation response, this release helps balance the blood flow back through the entire body and helps everything recover and rest; essentially the 'rest and digest' response as opposed to the 'flight or flight' response of the SNS.  

Secondly, we have to consider more of the endocrine system and the glands that create and release hormones within the body.   Lets work from the top, down (quite literally).  

The Pineal gland is located in the middle of the brain, our 'super control centre'. The pineal gland is said to control day-to-day rhythms and is affected by light, synthesising and releasing melatonin - which anticipates the daily onset of darkness and aids sleep - and serotonin - which mediates not only gut movement and appetite, but mood (it's all connected...more on that another day!).  Certain yoga poses stimulate the pineal gland, which not only contributes to improved sleep, but can help with issues related to the gut and control appetite. It can also improve mood and reduce anxiety by balancing the release of serotonin.  

Next is the Pituitary gland. Small but mighty, this gland is located at the base of the brain, and is often referred to as the 'Master Gland'. The posterior portion of the Pituitary relays information from the hypothalamus, a part of the brain that coordinates the nervous system (PNS and SNS) with the glandular system, and controls the body's reaction to emotional states by sending information to endocrine glands. The anterior pituitary synthesises and releases hormones.  For example, human growth hormone (HGH) stimulates growth and muscle repair.  Thyroid stimulating hormone (TSH) triggers hormone release from the thyroid gland (to come...).  Adrenocorticotropic hormone (ACTH) principle effects are increased cortisol production and release, controlling blood pressure.  Prolactin is released to literally increase lactation and breast milk production, and Gonadotropins are hormones that regulate sexual function in males and females.  The hormones released by the pituitary gland mediate metabolism (thyroid gland), water balance via the kidneys, temperature regulation and pain relief.   Certain yoga poses and meditation techniques can help to balance the pituitary gland, which can also aid in weight loss and regulate bowel movements.  

The Thyroid and Parathyroid glands control the metabolic rate in the body, how quickly chemical processes occur, as well as body temperature and energy produced.  A slight over secretion in the hormones released by the thyroid can cause irritability and nervousness, while an under secretion can cause lethargy and fatigue.  Gentle massage of the thyroid through particular yoga poses can help moderate the release of the most common thyroid hormones, Thyroxin (T4) and Tyrosine (T3), in turn improving metabolism and organ function.  

The Adrenal glands play a massive role in stress.  Located just above the kidneys, in a fight or flight response they release adrenaline that causes increased blood pressure and heart rate, divert blood flow away from the digestive system and to the large muscles so they are ready to move and run, stimulates sweat glands and dilates pupils (literally so you can see better).  If the adrenal gland is insufficient it can reduce one's ability to respond effectively to a crisis, however if it is over stimulated it can cause negative stress induced effects on the body.  Adrenal glands also release cortisol and aldosterone, steroid hormones released in response to stress, that increase blood sugar, repress the immune system, aid in metabolism and increases water retention, blood pressure and blood volume.  If consistently over stimulated by the SNS, release of such hormones can have chronic detrimental effects to such bodily functions, which is why stimulation of the PNS due to yoga, to counteract these effects, is imperative.  

  The Pancreas is located below the stomach and releases digestive enzymes into the small intestine.  It also secretes insulin, a hormone that moderates blood glucose levels.  If the pancreas is not effective and does not release enough insulin, blood glucose levels cannot be contained and will result in diabetes mellitus.  

Finally, the Gonads are basically the sexual reproductive organs of both males and females - testes and ovaries.  Not only do these glands produce sperm and egg follicles, but also release male and female sex hormones - androgen and oestrogen respectively.   Androgens increase muscle mass of the body and appear to induce aggressive behaviour.  Oestrogen increases fatty padding and pay induce passive behaviour (see my previous post on other effects of oestrogen).  The correct balance of these hormones is essential in human development and behaviour modification.  

So why did you just sit there and read about hormones for the past 10 minutes? Well, the human organism is controlled by hormones.  Every function, every system, every organ, every tissue, even every emotional perception is guided by hormones.  If a hormone release is imbalanced, it can disrupt the delicate balance of the body, not only affecting physical functions but also psychological responses.  Imbalanced hormones can cause anxiety, depression, insomnia and mood swings.  The yoga positions incorporating twisting, bending and turning can help massage, strengthen and regulate endocrine glands, helping to moderate and control their hormone secretions.  Meditation and steady, deep breathing can help stimulate the PNS, suppressing the SNS and over release of stress hormones.  Thanks to yoga and meditation, many common ailments can be cured and harmony and balance can be restored to the body. Before you know it, you'll be well on your way to being a chilled out, healthy, happy yogi! 

V x 

I'm Turning Japanese!

A couple of weekends ago, fellow blogger Milli and I decided it was high time we double dated. So we instructed our boyfriends (they weren't really forced, they're already pals) to spend Thursday night at the Creekside Japanese Restaurant in the Sheraton Dubai Creek Hotel & Towers.  

Being a Thursday night in Dubai, we sat in the customary Sheik Zayed road traffic for a solid 45 minutes.  I would advise anyone coming from Jumeira or Marina end of Dubai to be economical and catch the metro! Once we arrived, the grandeur of the Sheraton took all the angst away from the taxi journey and we were ready to settle in and enjoy our evening! 

 We were treated to the Far East Buffet, which, in my eyes was a culinary delight.  I adore all foods with Asian influence, especially Japanese, and this buffet did not disappoint. There was an array of stations, each providing a delicious asian delicacy. There was even a Jacobs Creek Wine Cocktail station, which of course was sampled out of curiosity...

After ordering our drinks (sparkling wine for the girls, Chang beer for the boys) we decided to sample the sushi and sashimi bar. I have to be honest, I've had A LOT of sashimi and sushi in my time, but this had to be some of the freshest and most delicious. Not only that, but the variety was incredible.  Chicken katsu rolls...on a stick! Roast beef and mushroom rolls! And even mango and passion fruit dessert rolls! Amazing! 

Up next was the soup bar for the girls, while the boys hit up the noodle and wok station.  Milli and I had steaming hot miso with all the trimmings.  Liam and Ed concocted their own stir fried noodle creations, with any variety of noodles available, teamed with your choice of meat, veggies and sauce.  We also tried the salad bar and some yummy steamed dim sum and teppanyaki fried snacks.  Nothing had that 'left out at a buffet' sogginess, it was all fresh, crispy, warm and delicious.  

At the two enormous Teppan plates you can request almost anything freshly fried to your flavour desires, and the best part is you don't have to stand around waiting, they will happily deliver it to your table.  We took full advantage of the amazing produce available, and shared some enormous king prawns, lemongrass infused scallops, teppanyaki calamari and szechaun marinated sea bream.  From the meat plate we ordered chicken teriyaki, beef striploin and the most incredible beef short ribs that literally melted in your mouth.  We ordered 'enough for four', which, to be honest, could have fed six comfortably.  But it wouldn't be an 'all you can eat' if we didn't push the limits! 

After our protein feast, the boys returned to the sushi and sashimi counter, and I approached the dessert table (like I have said countless times, I'm a complete sucker for treats). There was a beautiful display of miniature deserts, with the standouts being the jackfruit tart, green tea profiteroles and these tiny coconut cakes that were hands down my favourite.  Of course, in true Japanese style, the desserts were just sweet enough, and just enough of a taste without ruining the overall lightness of the meal.

In all honesty, this is one of the most affordable and top quality dining experiences I've ever had in Dubai.  If you put in the effort and make the journey to 'The Darkside' A.K.A the other side of Maktoum Bridge, Creekside will be more than worth it.  It's almost like an undiscovered Japanese haven!  I just need to learn how to use chopsticks properly!

V x

Superfood Sunday

The term 'Superfood' has become a worldwide craze. Everyone is encouraged to consume the fabulous superfoods daily, with a promise of better health, clearer skin, a smaller waist.  The food and beverage industry has made millions from just one, promising term.  But what exactly makes a food super? Well, by definition, a superfood is something that packs a punch on the nutrient front.  By the way, they are usually quite expensive too.  

Here is where I have a problem. Plenty of foods are nutrient rich and won't cost you the world.  Just look at fruits and vegetables.  We all know they are good for us, and generally quite affordable.  Filling up on colourful fruits and vegetables, lean protein, low GI carbohydrates, healthy fats and plenty of fluids should keep you feeling great all day. 

Foods like salmon, avocado, dark chocolate, kale, almonds and blueberries have long been advertised as superfoods. Don't get me wrong, these foods, when consumed in moderation, provide you with a power house of nutrients and minerals. They should definitely be incorporated into a healthy diet.  However, I have noticed that sometimes, things are taken a little too literally...  

Firstly, people start to overeat their superfoods.  Like I said, things like avocado and almonds are fabulous for you, but beware of their fat content. I have friends (and I used to do this too) who will quite easily see off a whole avocado daily (good fats!!), and then snack on a couple of handfuls of almonds later that day.  Amazing that they aren't snacking on a packet of crisps, but you've probably just consumed your recommended fat intake 3 times over by 2pm.         

Secondly, people become obsessed with only consuming foods of the super kind.  Like I said earlier, just because something isn't labelled as a superfood, doesn't mean it shouldn't be present in your balanced diet.  I know people who literally turn their noses up to things like white rice and white potatoes. God forbid you eat white potatoes after you've been told sweet potatoes are 'better'.  Here's the facts: both types contain vitamins A, B6 and C.  Sweet potatoes have 1 gram more of fiber, but white have 1 gram more of protein (per potato); white actually contain more magnesium and potassium, however they contain 40 more calories. Sweet potatoes contain over 3x the amount of sugar than their white counterparts, but they also provide 400% of your daily vitamin A intake.  Basically what I'm trying to say is don't write something off simply because you've been told their counterpart is superior.  White potatoes are delicious, healthy and affordable, for no reason should they be removed from a balanced diet.  

BUT

I would be lying if I said I didn't get on the superfood band wagon.  I've tried a lot of different superfoods and these are the SIX I turn to for that extra little boost. 

1. Spirulina

Spirulina is essentially blue-green algae.  Despite its 'acquired' taste, this dark green substance contains all the amino-acids to make a complete protein, as well as multiple nutrients including B complex vitamins, beta-carotene, vitamin E, manganese, zinc, copper, iron, selenium and essential fatty acids.  It helps build and strengthen bones, skin and muscle, as well as repair damaged tissues, and can also block histamine release (great for hay fever sufferers).  I either throw a teaspoon of the powder into my smoothies, or take it in tablet form.  It also helps with detoxification thanks to it's chlorophyl, and also has powerful anti-inflammatory properties due to the omega-3 content.   

2. Chia Seeds

These seeds originate from the Aztecs.  Due to its ability to absorb 10x it's weight in water, chia seeds can make you feel fuller for longer, increase muscle hydration and help control blood sugar by slowing down carbohydrate metabolism.  The little seeds also contain more omega-3s per serving than salmon, which helps to strengthen skin and nails. They are said to improve heart health and energy and are not only fibre rich but antioxidant rich.  I also put these in smoothies, oats, baked treats and yoghurt. Sometimes people make 'chia pudding' by soaking it in your choice of milk or juice, but I can't stand the slimy texture (hello frog spawn).  

3. Bee Pollen

Bee pollen is a relatively new addition to my pantry, I was initially drawn to it because it looks so pretty! Turns out it contains up to 40% protein and all essential amino acids, trace minerals, enzymes and folic acid.  It also contains almost all B vitamins which is a great energy booster.  Bee pollen aids in digestion due to its 11 different major digestive enzymes.  Research has also shown it improves asthma and allergies.  I like to sprinkle it on just about anything I want to look pretty, and it has a lovely sweet honey taste (dur)! 

4. Maca

Maca is a root that is grown in the Andes mountains of Peru; it is considered a species of Lepidium meyedii, a distant relative of the radish! I eat a teaspoon of maca powder almost daily (usually stirred into a smoothie or oats) because it is rich in vitamins B, C and E; and contains plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids.  As a result, it is known to balance hormones (it is an endocrine adaptogen meaning it doesn't create any hormones but supports normal hormone production), increase fertility and sexual function, increase women's health and mood balance (thank you zinc!) and increases energy.  

5. Acai

I have long been obsessed with the perfection of an acai bowl. If you haven't tried one before, either go to Brazil OR if you're in Australia, make your way to James St. in Burleigh for the best acai bowl you've ever tasted.  The acai berry is from the Amazonian Rainforest in Brazil and contains large amounts of vitamin A, healthy fats, dietary fibre and is rich in antioxidants.  Its benefits include battling free radicals and improving digestive health and cardiovascular health by regulating cholesterol.  It is also known to be a fat burning and metabolism booster.  It can be used in the form of berries, or powder.  Unfortunately in Dubai it is quite hard to get my hands on the berry form, I know it is available through Ultimate Nutrition UAE but I only currently have it in powder form, so like everything else, put it in my smoothies!

6. Matcha

Matcha is an antioxidant superstar, containing the rare antioxidant catechins that is not found in any other food.  In particular, catechin EGCg (61mg in every 1 gram of matcha powder) provides cancer fighting properties by counteracting the effects of free radicals that can damage DNA.  Matcha, when made into tea, is found to have 10x the antioxidants than regular green tea.  It also contains the amino acid L-theanine, that is known to increase concentration and focus by promoting relaxation; buddhist monks used to use it to help them meditate!  It also boosts metabolism and it's naturally containing caffeine gives an energy boost, without the shakiness that coffee can cause.  Matcha lattes (usually with almond or coconut milk) are one of the latest cafe trends, and I'm looking to do a little treat making with matcha in the near future so keep your eyes peeled for recipes! 

As with everything, if consumed in excess, these six superfoods can have negative, detrimental effects.  But if consumed sensibly (perhaps a teaspoon of each per day, trust me you won't want to use too much, they aren't cheap!) your body will reap the benefits. There are many other superfoods available with as many if not more benefits that these, I just haven't had the chance to try them yet. Also, remember foods that aren't necessarily labelled as super still provide our bodies with essential nutrients and minerals. A balanced, colourful diet is always key! 

Have a Super Sunday! 

V x

Breakfast @ The Cove

Last week I was lucky enough to be invited to taste the new breakfast menu at Cove Beach, Jumeirah Beach Hotel.  This was my first experience of the Cove, and although I'd seen photos of my friends enjoying yoga mornings there, I wasn't quite prepared for the beauty and epic views.  

The idyllic location gives undisturbed views of one of the most iconic buildings in Dubai, The Burj Al Arab.  Sprawled along the white sand of the beach are endless sun beds, just asking to be lounged on while you sip fresh juices and cocktails from the rose bar (yes, they have a rose bar).  Walking in, I pictured myself relaxing here on a Friday! 

Cove Beach's restaurant itself is modern, chic and light; equipped with its own white catwalk! I fell in love with the decor, it was so crisp, clean and white.  We were treated to our own customised pair of Havaianas by Copia Group upon arrival and then settled in to try the delectable array of healthy breakfast items available....

To start, we refreshed our palates with freshly squeezed watermelon juice. Each diner was given the most delicious natural yoghurt with a berry compote and some of the scrumiest granola I've ever tasted (I'm exceptionally fussy when it comes to granola, so this is a huge accolade).  We were also encouraged to help ourselves to colourful fruit platters (mmmmmmango) and some miniature crumbly pastries. 

Finally, being the breakfast piglets we are, we decided to share the eggs benedict with smoked salmon, and an omelet with spinach and mushroom (obviously for research purposes!). Both were cooked to perfection, with the ultimate poached eggs, firm whites (who likes runny whites?) and runny yolks.  Unfortunately we didn't manage to try the pancakes (to be honest our bellies were too full) but I would recommend giving them a go if the rest of the menu is anything to go by! 

If you're thinking of somewhere to spend your Friday or Saturday morning this weekend and feel like getting a little fancy, then head to Cove Beach.  The menu is fresh, healthy and delicious and won't leave you feeling bloated, heavy or guilty.  Highly recommend is the yoghurt and granola with berries, it was by far my favourite. Not being a coffee lover I didn't try any, but my fellow diners raved about theirs.  And then head to a sun bed avec un glass of rose (has to be done) to lap up the views and the sunshine! This hidden cove is like a little slice of heaven. Definitely one of my new fave breakfast spots!

V x 

  

All Night Long...

This is my first dental-related post. Every now and again I plan on sharing some dental-related information because I don't think people realise how much everything in the body is interconnected and co-influenced.  There's a lot more to dentistry than just drilling and filling, and I believe it is our job as practitioners to educate all potential patients! Out of everything I write about on this blog, this is what I know best.  

Bruxism (AKA clenching and grinding) is one of the most common yet least recognised problems in dentistry.  Every night (and often during the day too) people spend hours unknowingly clenching and grinding their teeth, sometimes so loud it can wake their spouses or other halves, or even parents (yes, that's right, children do it too!).  

How do you know if you perform bruxism? Well, one of the initial tell-tale signs of bruxism is waking up with a dull, deep headache very regularly, that does not really subside during the day.  The reason for this headache is the clenching (and subsequent grinding) of teeth that puts a lot of pressure and strain on the temporomandibular joint (TMJ) and the Masseter (basically chewing) muscles that surround the joint and enable it to function.  

The TMJ is one of the most active joints in the body.  Assisted by the muscles surrounding it, its movement allows us to speak, eat, yawn, just about everything that we open and close our mouths for. All day long we put our TMJ and masseter muscles to good use, and like every heavily used joint (think knees, hips, shoulders etc..) and skeletal muscle (quadriceps, hamstrings, deltoids etc...) in the body we need to let the joint and muscles rest and recuperate during the night, so that they can work to their full potential the next day.  If we don't allow for this downtime and instead spend the night clenching and grinding putting straight on our TMJ and masseter muscles, we suffer muscle fatigue (the headaches we were discussing earlier).    

Other signs include 'flattened' teeth, cracked teeth and feeling cold sensitivity and/or slight tenderness when chewing food.  Long term bruxism can put so much strain on teeth and surrounding tissues that is can cause receding gums. Abfraction may also occur, which appears as V shaped notches in the cervical area of the tooth (near the gum line) due to constant biomechanical forces - tension, compression and flexion - on the teeth. 

Why do we perform bruxism? This is one of the most important points.  One, easily treated cause is the misalignment of teeth.  15 to 33% of children will become bruxers for a time because of this reason, usually during the mixed dentition stages while they're losing baby teeth and gaining adult teeth (everything is a bit 'all over the place' so to speak). 

In adults, however, the most common cause for bruxism is STRESS.  Every day stressors (work, traffic, bills, illness, kids) can add up and represent themselves in many ways.  Many people aren't aware of how stressed they are, especially those living in Dubai. Daily, we are faced with hideous traffic, work long hours in fast paced jobs, as well as partying hard on the weekend.  We are constantly GO GO GO and this manifests itself in our health in multiple ways. We don't sleep as soundly because our minds are constantly distracted and under pressure. In turn, we may depend on caffeine to keep us going during the day.  Even the hot climate means that most of the time, we are either dehydrated or well on our way there (once again, thank you caffeine).  We spend hours either behind the wheel cursing maniac drivers, or at our desks staring into computer screens, usually with poor posture.  A lot of the time, we are clenching and grinding during the day, without even realising.  

So how do we stop? The hardest part, as with most things, is realising that we are, in fact, clenching and grinding.  Once that has been established, there are many techniques to 'train' ourselves out of the habit.  We dentists can make you night guards to wear while you sleep, which suspends open the TMJ by 1 to 2mm, in turn relieving contractive pressure from the surrounding muscles.  It also protects the teeth from further damage.  For those who have gone "too far" it may be advisable to building up the missing height of the teeth before fitting a night guard.

Other habits that help relieve tension include avoiding chewing gum or any excessively chewy foods like toffees or steaks.  Learn some massaging techniques to help relax muscles, not only around the jaw but also in the neck area.  Avoiding caffeinated drinks after 4pm can aid in quality of sleep, which can also be improved by going to bed and waking at a similar time every day (even on the weekend!).  Keeping hydrated is very important; dehydration can lead to a lack of saliva flow, which in turn can cause a more acidic environment in the mouth, combined with grinding will cause a greater loss of tooth structure.  

Finally, practice trying to relax your facial muscles during the day.  Try not to sit with your chin resting on your hands as this forces complete closure of the jaw. Ideally, your tongue should provide a small opening between your teeth which put the TMJ into neutral position.  Try to avoid stressful triggers as much as possible, keep your mind calm and unnecessary stress to a minimum.  I talk a little about biological the causes of stress here which is all intrinsically linked within the body.  

So give that TMJ a break, get a good night's sleep, and wake up without a headache tomorrow! 

V x 

  

Girls Girls Girls!

So it's come to my attention (and believe me I'm not innocent in this) that women are starting to become more and more competitive with each other.  What was once up to the men to fight it out for top dog, with the modern day advancements in women's rights and education, it seems the tables are starting to turn.  Here's the thing; 50% of the world's population are women (shock horror! I know, I'm full of so many facts) so I think it's time to start working with each other, rather than against one another. 

A recent rise in pop culture, social media and feminist awareness is highlighting the women who are starting to make a difference in the world. Her Majesty Queen Elizabeth II is celebrating becoming the longest reigning monarch in British history this week, having spent 63 years on the throne.  Taylor Swift is absolutely killing it on the music scene, whilst making her 'crew' some of the most admired and desired on the planet.  The recent Netball World Cup showed everyone just how tough women are, with players continuing to perform despite sever injuries. Earlier this year, Emma Watson was named the UN Women Goodwill Ambassador and delivered an incredible speech about gender equality and launched the 'heforshe' campaign. Even Bruce Jenner is transitioning into a woman and now goes by the name Caitlin!

Females have never had so much power in history and we are well on our way to being considered equal.  But why are we still the bitchy, most envious gender? Don't get me wrong, guys are highly competitive, but they don't hide it. It's out there for the whole world to see. Women generally appear 'nice to your face and nasty behind your back' and I'm just sick of it.  Either we all need to man up (pun intended) and say what we actually think of each other to our faces OR just embrace and motivate one another so we can all rise together.  I think we all need to page out of T Swizzle's book and start celebrating our fellow females rather than judging them.  We need to realise that everyone is different so to compare one woman to another is ridiculous.  Obviously, we're not going to get along with every single person we meet, perhaps this is our chance to react maturely and keep our distance from such individuals.  But I've seen girls verbally bash their besties behind there back, without so much of a flinch.  

Who wouldn't want to be part of this squad?

But here's the real question: Why is it that women can't seem to help themselves but be bitchy?  The answer might actually be a lot more scientific than we think.  Lets take a second to compare a woman to a man. 

Firstly, physicality - women usually are smaller in stature, less muscular and therefore not as strong as men. We are also generally prettier than our male counterparts, which makes us feel more susceptible to negative and unwanted attention from our male counterparts (we are just SO irresitable to the opposite sex!). This can contribute to a deep rooted fear of not being physical enough to escape if any male or stronger female were to force their presence onto us.    

Secondly, hormonal - due to our monthly cycles causing changes in levels of progesterone and oestrogen we can literally feel one way one day, and like a completely different person the next.  It can cause all sorts of personality fluctuations (think PMS) and really, it's not even our fault! Men, have high levels of testosterone flowing through them, which makes them feel self-confident, superior and safe, and the safer you feel, the less likely you are to lash out. Oestrogen however can cause biochemical fluctuations that can make us feel flaky and less confident, which leads to the last comparison...

Biochemical changes occur in women's bodies due to our hormones.  Oestrogen increases levels of copper and decreases levels of zinc in the body. Copper stimulates biogenic amines that accentuate emotions (how many guys do you know ball their eyes out watching the note book?) where as a higher level of zinc seems to calm and balance the emotions (you guessed it, guys have higher levels of zinc).  Oestrogen also slows the oxidation rate in the body, causing glandular systems to become more sluggish making us lower reneger creatures than men.  The lack of energy adds to the fear within us.  

So what has fear got to do with it? Fear causes a person to project their negativity, in order to protect themselves.  In terms of woman vs. woman, fear presents itself as insecurity.  It is human instinct to compare oneself to another. It is also common for most women to highlight their negatives rather than their positives.  So if you find someone is bitching about you, it usually means deep down they feel you are superior to them in some way.  

So how to limit these reactions? The key is to improve our self-confidence.  If we dwell less on the parts we don't like and instead, work on improving the parts we do like, our confidence will grow.  We will feel less threatened by those around us who appear 'better', and instead use one another to motivate and learn from.  Taking care of ourselves will improve our self confidence and reduce our insecurities. It's hard to feel badly about a body that we take care of.  Exercising regularly, eating well, working hard but also enjoying life.  I will develop my thoughts on self-confidence in another post, because there is so much to talk about.  But basically, by keeping ourselves fit and healthy our physicality will improve, hormonal levels will balance,   that in turn improves the biochemical balance in our bodies.  

So if a good healthy strong body and peaceful mind aren't enough to get you looking after yourself, maybe the promise of being a little less bitchy will get you going! 

Remember, nearly every other person we meet will be a female.  The odds are in our favour.  We are all in this together.  So, in the great words of Ellen Degeneres "Be Kind To One Another".

V x

The Suspense Is Healing Me!

In one of my previous posts I mentioned that I have recently joined up at Inspire pilates, yoga and fitness studio.  If you follow me on Instagram (@victoriasole) then you would have seen that almost every Wednesday I post a new photo of me being either a vampire, bat or scorpion.  

But how am I being a bat, you might ask? Well, one of the classes available at Inspire is Suspension Yoga (by the way, if you're hoping to try it out, I suggest booking ahead as the classes have limited space!).  For a few weeks, my pal Milli and I had been trying to take part, but a combination of 6:30am start and booking far enough ahead meant that it took us a while to get round to it! When we finally did, we were hooked! 

The Vampire

As the description notes, Suspension turns 'everything you know about yoga upside down'. During the hour long class (we actually always run over because it is so fun and we get carried away) we stretch and contort our bodies with the aid of a fabric swing, to further elongate and relax our muscles.  Don't think it's an easy class though, it also improves your strength and balance, and during flow sequences I generally work up a fair sweat! After our second class, Milli and I woke up with extremely sore shoulders and biceps!   

The Scorpion

This 'anti-gravity' class is definitely on my to-do list. I'm not the most flexible person (a year back I could barely touch my toes) but Suspension is for bodies of all abilities and everything can be modified to your limitations.  Inversion Therapy (as the instructor describes it) aids in improving blood flow and circulation, flexibility and joint mobility, as well as giving you the energy boost to set you up for your day ahead! I have also found that it certainly "gets things moving" in terms of the digestive system, which is always a bonus! 

TBH, not sure what this one is called, just looked cool.

Check out Suspension at Inspire, the bonus is all first classes are free! And they have a great, affordable introductory package as well.  I'm sure you'll be hooked soon enough!

V x 

Treats from Sophie...

So this is technically my first 'Restaurant Review' post (I do hope to do a few more of these....food fanatic emerging). I first discovered Sophie's back in 2013, tempted by the promise of delicious, healthy food. I was definitely not disappointed then, and on my more recent visits, they seem to have further expanded their menu and selection. 

A couple of weekends ago I was on The Palm at Riva Beach Club in a last ditch attempt to obtain a tan before the close of summer.  Sophie's cafe is conveniently located within the same building, and so obviously I was going to pop by and grab a tasty treat to complete my Friday Fun.  

If you haven't been to Sophie's yet, it's a little oasis tucked away. At the counter there is a huge display of tantalisingly fresh, natural salads and 'restaurant-grown' wheatgrass ready to be pulverised into a shot for you.  I've previously had breakfast there and delighted in a granola and yogurt bowl, with an organic, freshly squeezed carrot, orange and ginger juice. 

Any way, this particular visit I had something sweeter in mind, and when I approached the large wooden table that displayed around 10 different pastries, cakes, tarts and snack bars, I actually had no idea what I wanted.  Thanks to some help from the staff and (who I think was) one of the owners, I got it down to two options, and then thought 'Hell it's Friday' so got both. 

  

 The first was a pumpkin and chocolate loaf cake.  I was informed it was vegan, gluten and lactose free, but contained some brown sugar. I was also advised to warm it up before tucking in. Oh. My. Word. I have never tasted any cake so moist.  There was even a crunchy crust. I highly recommend getting your paws on this before they change their menu and you can't taste the glory. I'm actually planning on recreating this somehow, will keep you posted on that. 

The second was a pumpkin and coconut tart because basically I will eat anything with coconut in it (I'm thinking because it's coming into Autumn, not that Dubai really has Autumn, they are putting a few pumpkin items on their menu).  This tart was gluten, lactose and sugar free but it was DEEELISH. It was so creamy and the crust was light and flaky. Another highly recommended, especially if you're looking for a slightly healthier option. I was told it was made with mostly coconut milk and pumpkin puree, so basically you could eat it for breakfast! 

Next time I visit Sophie's I'll make sure its for lunch, those salads looked too good to be true! And then I'll leave some room for that pumpkin and chocolate loaf because it's too good to only be eaten once in a lifetime. 

V x  

Fitness Fashion.

Lately I've been noticing just how on trend my fellow yoga-lovers are.  Week in and week out these women (and men!) rock up in the latest gym wear, without looking like you've thrown a highlighter all over them.  So chic and effortless, even when covered in sweat.  It seems that the yoga/pilates community opt for layers, simplicity and ease of movement when picking an outfit to stretch and contort one's body in.  Slightly more stylish that the shorts and baggy t-shirts I was once used to exercising in.  

I took to Pinterest to broaden my horizons with 'fitness fashion' and have confirmed my entire Christmas list...either that or could I please have a sponsorship Nike? 

Follow my Pinterest Board for more fitspo.  Just to get to even more motivated to sweat it out today, I've included some Victoria Secret models. Actually, I'll take Karlie Kloss' bod over a Nike sponsorship any day...

Sleek, long lasting workout gear is worth the investment, but it's wise to choose designs in more basic colours such as black, cream and grey, with a touch of muted tones such as dusty pink or pale aqua.  Longevity of function and style are essential, and comfort is of utmost importance when deciding on items to buy. I'm personally a fan of anything higher waisted to avoid embarrassing 'crack slips' in compromising poses; as well as sports bras that are easy to pull on and off (support is not as high on my priority list, although I've a Victoria Secret sports bra that keeps everything 'jiggle free').  Of course, every now and again I chose to go a little wild and buy leggins with bright prints or bright orange netball shoes (a statement piece if you like), because if you can't wear pink, gold and purple pinstripes with orange trainers when you're exercising, when can you?

V x