With the forced lockdown, loss of a livelihood, fear of infection and being confined with family members many of you might be experiencing higher levels of stress than normal. How does that stress manifest in you? Do you turn to comfort food, run to the hills, reach for the bottle, or lift heavy weights?

How you respond as ‘a stressed person’ very much depends on your previous experience and responses to stress. In essence, our stress response has been learned, moulded and practiced over several years.

Stress is the body's response to any adjustment that necessitates a change or reaction. The body reacts to these changes with either a physical, mental, or emotional response and occasionally a combination of all three. There is no getting away from the fact that stress is a natural part of everyday life and fortunately we have evolved to both experience and react to both positive and negative stress. Our brain and autonomic nervous system have a hard-wired built-in stress response that causes physiological changes to allow the body to combat stressful situations. This stress response, also known as the "fight or flight response", was a key element in the evolution of humans, enabling them to escape danger and hunt for food.

Our environment has changed dramatically, but stress still plays a role in our life and for some of the time it can have a positive impact, keeping us alert, motivated, and ready to avoid danger. Psychologists refer to “good stress,” as “eustress”. If you have ever ridden a roller coaster, parachuted from a plane or been on a first date, you will have experienced this stress. Feelings of excitement, quickening pulse and hormones surging minus threat or fear!

There are many triggers for this good stress, and it keeps us feeling alive and excited about life. Stress, however, turns out to be negative when an individual or group must cope with continuous challenges devoid of respite or relaxation amid the period of stress. Consequently, prolonged activation of the stress response leads to physical, mental, and emotional deterioration.

To override stressors, we have learned to react and respond to stress in different ways, hence the habitual cravings for food, or the need to exercise. Therein, lies a solution, if we can learn to respond one way (habit), evidently, we can also learn how to re-programme our minds and practise an alternative way of behaving (new habit).

​How well did you sleep last night, did you get your full 8 hours of slumbering bliss, or were you ruffled, stressed and restless?

Sleep is at the cornerstone of good health and considered vital in helping your immune system perform at its optimum level, yet two-thirds of adults in the developed world fail to obtain the recommended 8 hours sleep. In fact, sleep is so essential to every component of our wellbeing that the World Health Organisation (WHO) had now declared a sleep loss epidemic throughout industrialised nations. Scientist have started lobbying doctors to start “prescribing sleep” – but do not mistake this for a plea for prescribing sleeping pills.

Feeling fresh and vibrant as you jump out of the bed in the morning is something we may all yearn for but may seem so far away as we struggle to roll out on the right side of bed each day. But what really happens to the body and brain as we sleep and why is it so important?
Society’s apathy towards sleep is in part caused by the historic failure of science to explain sleep and why we need it.
 
Here’s what we know:
Humans, along with all other species, require some form of sleep. Sleep is an active period in which a lot of important processing, restoration, and strengthening occurs. Our body requires long periods of sleep in order to restore and rejuvenate, to grow muscle, repair tissue, and synthesize hormones. Precisely how this takes place and why our bodies are calibrated for such a long period of sleep is still not fully understood. However, research has repeatedly shown how important sleep is for both your physical and mental health. From anxiety and depression to type 2 diabetes and cancer, Alzheimer’s and cardiovascular disease - prolonged paucity of sleep is associated with numerous of the most serious health conditions.  Perhaps you have noticed that your feel hungrier when you are tired? This is no coincidence. When you are sleep deprived you release a hormone that makes you feel hungry whilst suppressing the companion hormone that tells you you’ve have eaten enough. Sleep deprivation can therefore have a negative impact on any attempts of dieting. Sleep alone isn’t a magic cure to all ailments. But as research into sleep increases, what is becoming clear is that good sleep is the foundation upon which our health can be built. The shorter you sleep, the shorter your life span.

​Method

• Combine 500g of minced beef/steak with 4 tablespoons of oyster sauce and 1 tablespoon of white pepper
• Hot griddle for 4 minutes each side and leave to rest
• Mash 1 avocado with 1 tablespoon of mayonnaise add black pepper and salt
• Blitz a handful of tomatoes with a few dill pickles and a small spoon of tomato sauce
• Griddle the Hobbs baps
• Spoon avocado on bottom bap
• Place burger on top
• Spoon tomato relish on top and serve with a cold beer and a smile!

Feeling good!
If you have ever attempted the couch to 5k or similar, you will know that once the initial hurdle of getting your ‘arse’ moving has been cleared, it only takes a couple of sessions for you to feel fitter and have more energy.  The science behind this outcome, is covered in A levels and degree courses, but here is the simplified version.  Each cell in your body contains a ‘power generator’ known as mitochondria, whose job is to turn oxygen and nutrients into adenosine triphosphate (ATP). ATP powers the metabolic activities of your cells. What is significant for you to know is that after just a couple of workouts, the mitochondrial activity in your cells will increase rapidly. As your cells have more mitochondrial activity, your energy production will become more efficient, thus making exercise easier from this point forward. Plus, you will feel a significant improvement in your general health & wellbeing as mitochondria also protect your cells and make them stronger.
It takes around 4 weeks of regular training and by this we mean exercising for three to five hours per week before changes in your muscle mass will finally become visible and your muscles will grow stronger.

Feeling strong!
With the increase in muscle mass and improvements in fitness levels, your metabolic rate will also start to increase. Having a faster metabolism means burning more calories whilst resting with the potential to change shape and lose weight.

Feeling happy!
As your fitness improves, you will be able to step up a gear, walking, running faster, further or increasing the intensity of your gym workout with higher reps, heavier weights and longer sessions. This will not only raise your fitness another notch, but with the increased release of endorphins from your brain, you will find yourself in a happier place. Your heart will also grow stronger and become more efficient, lowering resting heart rate and decreasing your blood pressure, which will significantly lower the risk of heart attack.

Movement is medicine!
Much of what we have discussed so far assumes that there is an underlying level of fitness to begin with, but what if you are in pain and discomfort, can exercise help? According to research from Nuffield Health there is an estimated three million people in the UK taking long-term sick leave or unable to work due to back pain, plus up to six million people living with undiagnosed back pain, which could be avoided or treated with advice, therapy or exercise.
It isn’t only those who perform ‘heavy’ manual work for a living that are in danger, those who sit at a desk all day also are at increased risk since their abdominal and back muscles become weak. According to the 2014 Review, Prevention of Low Back Pain by Dr Maher et al. exercise can play a significant role in helping those with lower back pain. According to Dr Maher "exercise strengthens the muscles that support and control the spine, meaning that your spine is better able to cope with the load that you put on it during daily life, secondly the tissues that make up the spine, ligaments, discs and bones need regular movement and activity to stay strong and healthy." Exercise, movement and motion are our medicine; they should become our daily prescription for healthy living.

What happens now?
Once your exercise routine becomes a habit and you have become used to enjoying the benefits of feeling fit and healthy with lots of energy, chances are you will likely find that it becomes a way of life. But what happens if an injury, illness, or ‘life’ gets in the way? What happens to your health and wellbeing once your fitness plans have been derailed?

Where did it go?
Injuries aside, the loss of cardiovascular fitness will be the first thing you notice, followed by declines in muscle structure, power, agility, strength, mobility, stamina, and coordination. Your body starts to lower the number of extra red blood cells it creates, since you are not recruiting them anymore. After a week or so they will be back to normal, pre workout levels. On top of this, the mitochondrial density in your muscle mass can decrease by 50% over the course of a week.  Andreas Bergdahl, assistant professor in cardiovascular physiology at Montreal’s Concordia University believes the rate of loss is largely dependent on age. The older we are, the quicker we lose our muscle mass, once you have reached the age of 55, this can equate to 1 pound, (0.5 kilo) of muscle per year.

What have I done?
With the reduction in number and size of muscle cells combined with the increase in size of fat cells, you will start to see changes in your appearance. The lean and toned presence that you worked hard to achieve, begins to fade. If you adopt a completely sedentary lifestyle, you may become prone to a whole host of related health complications, including diabetes, cardiovascular disease, plus issues with joints and ligaments that are no longer experiencing the movement repertoire that they so need.
The psychological and emotional impact from the absence of physical activity can probably cause greater harm to the individual. The lack of exercise has led to psychological effects, including depression and lower self-esteem.
It appears that the sudden adoption of a sedentary lifestyle, especially after a phase of regular training or exercise, has an extremely adverse effect on the body.

It’s not all bad!
Fortunately, your muscle ‘memory’ remains for a long time, so the healthier and better shape you were in to begin with means the less time it will take to get back to where you want to be! Your muscle fibres “remember” previous training movements so that when you get back to exercising after a prolonged layoff, you are able regain lost muscle swiftly.
With a bit of gentle coaxing and consistency, your muscles, blood vessels, and lungs will get back in to shape and maybe you will lose some weight in the process.
Naturally, the longer you go without exercise, the longer the process of recovery, but if you follow these guidelines, you will help you get back to feeling healthy and vibrant in no time.
Gradually ease back into your workouts to avoid injury.
Slowly build up to a less-intense version of your regular workout, before ploughing into the ‘intense’ version you were performing before your respite.
Patience and dedication are crucial, remember, you can regain your fitness, it just needs time and investment.  Small setbacks and minor blips are just part and parcel of your quest for healthy active lifestyle.

Two roads diverged in a wood -Which path should you take?
 
When you are stand in front of an elevator, there are often just two buttons that you can press, one goes up and one goes down. When it comes to our health and wellbeing the scenario is very much the same. Doing nothing will only result in diminishing returns, whereas investing in your health and wellbeing has so many positives, not just physical, but mental and emotional benefits abound. As in all aspects of life, we have a choice, which button will you press today?
here to edit.

There are several exercises that will help strengthen your lower back. Try these three stretching exercises to help make your back stronger and better toned:

Finally, no matter how comfortable you are at your desk, prolonged, static posture is not good for your back. Try to remember to stand, stretch and walk at least a minute or two every half hour. Moving about and stretching on a regular basis throughout the day will help keep your joints, ligaments, muscles and tendons loose, which in turn will help you feel more comfortable, more relaxed and more productive.

While it’s a natural tendency to want to rest our backs by sitting rather than standing, in many cases it’s bad sitting posture that’s contributing to the problem.
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Being mindful of preserving a correct sitting position, keeping core muscles toned to support the spine will help keep your back in its best possible shape.

Home remedies for lower back pain when sitting
In addition to improving your posture when sitting, try these at-home remedies for lower back pain:

• Change your position. Consider a standing desk or one that’s ergonomically designed to help you maintain good posture by allowing you to adjust the height of your monitor.
• Apply ice. Cold helps reduce inflammation that may be affecting your back. Leave the ice pack on for about 10 minutes, and then remove it. You can do this every hour or so.
• Use a heating pad. After any inflammation is under control (about 24 hours or so), many people find heat soothing. It also promotes healing by increasing the blood flow to your back muscles.
• Use a support. Placing a rolled-up towel or special lumbar pillow at the base of your spine while sitting will help you remember to sit up straight and provide you with some stability.
• Use a set wedge or tilt your seat down at the front so that your knees are slightly lower than your hips - this makes sitting upright much easier.

With plenty of time on your hands plus the knead to exercise and de-stress, there has never been a better time to make your own bread! (providing you can get hold of flour!) This loaf is made using a ‘poolish’, a yeasted pre-fermentation similar to a sourdough starter that’s classically used in French bread-making. The grains and slow proving create a complex flavour and chewy crust.  Recipe makes a 900g loaf

• Preparation time:20 minutes, plus overnight proving, resting and rising
• Cooking time:40 minutes​

With the Golf Season just around the corner, its vital that you prepare your shoulders, hips and spine for season ahead. Having discomfort or disfunction in just one joint or muscle can make 18 holes seem like 108. During an average round, with practice swings included, you will probably swing your club 70-100 times and that’s no fun when you are carrying an injury!  High profile professional golfers suffer from injury, but the amateur player may be more at risk than Rory Mcllroy or Tiger Woods.  Poor technique, inadequate stretching prior and post-match and incorrectly carrying heavy golf bags are the main contributors to pain and discomfort. However, following a few simple tips can help solve the problem allowing you to play golf better, with less effort and have more fun at the same time.
​

• The pressure points – The lower back, shoulders and wrists are the most obvious joints at risk for golfers through the repetitive nature of the golf swing but carrying a golf bag can also place an enormous strain on your neck.  Take advantage of the latest golf accessories specially designed to help such as lighter bags and dual harness straps over shoulders to distribute weight evenly.
• Warm up – Golfers often don’t warm up properly before playing – if muscles are not prepared by a good stretching routine, this can lead to a lack of flexibility and injury.  Spend two or three minutes warming up before teeing off.  Stretch hamstring, quads, chest muscles and shoulders.
• Drive – make the most of your swing; warm up on the driving range.
• Don’t forget that, like any sport, a good post-event stretch is also required.
• When picking up golf bags, bend carefully from the knees.
• Contrary to popular belief, trolleys are not the best way to caddy clubs as this builds unnecessary pressure from pulling and bending in the wrong positions.  A power or electric caddy is the safest way to go around.
• Wear proper shoes for stability and to help avoid twisting the back and hips.
• Pain is a warning sign – do not ignore it.  If you injure yourself, use ice rather than heat and if the pain persists, seek advice from your doctor or chiropractor.

 

This is a really healthy and relatively simple midweek supper that has lots of textures and is bursting with flavour, enjoy!

Warm Salad of Spiced Kale, Bulgar Wheat and Puy Lentils - Sabrina Ghayour
 
INGREDIENTS INGREDIENTS
100 g dried Puy lentils
100 g bulgar wheat
olive oil, for frying
1 heaped tsp cumin seeds
6 fat garlic cloves, bashed and thinly sliced
2 long red chillies, thinly sliced
400 g kale, stalks removed, leaves roughly torn up
2 tsp. ground turmeric
2 tsp. ground cumin
1 tsp. ground cinnamon
Finely grated zest of 2 unwaxed lemons and juice of 1
Generous handfuls of pumpkin seeds
100 g feta cheese, crumbled
sea salt flakes and freshly ground black pepper
lemon wedges, to serve
 
METHOD
Boil the Puy lentils and bulgar wheat separately according to the packet instructions, then rinse immediately under cold water until cold. Drain well, then combine them in a large mixing bowl.

Set a large saucepan over a medium-high heat, drizzle in a little olive oil, then add the cumin seeds. Once the seeds begin to sizzle and pop, add the garlic and the chilli slices and stir well, ensuring the garlic doesn’t burn. Meanwhile, wash the kale leaves and drain, without shaking off excess water (which will add moisture during the cooking process). Set aside.

When the garlic has sweated and is translucent, add the dry spices and lemon zest and stir well. Add a little more oil if the spices dry up too much. Add the slightly wet kale to the pan (it should sizzle) and stir for 1 minute to ensure the garlic and spice mixture coats the leaves well. Cover the saucepan with a lid and allow the contents to steam for 2 minutes. Stir well again and take the pan off the heat. Replace the lid for another couple of minutes.
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Lift off the saucepan lid and transfer the contents of the pan to the bowl containing the Puy lentil and bulgar wheat. Give the ingredients a good mix, pour in the lemon juice, season generously with salt and pepper and add a little extra drizzle of olive oil, if desired. Check the seasoning and adjust if necessary, then stir in the pumpkin seeds. Transfer to a large serving platter. Crumble the feta cheese over the top and serve with lemon wedges.