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I’m a vegetarian and I want to keep up with my fitness, what are the best veggie dieting foods?

As a general rule when choosing vegetables and fruits go for color and variety: dark green, yellow, orange and red. Aim for vegetables and fruits that are ‘in season’ they are usually fresh, cheap with superior quality and abundant quantities.

There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke. Although all fruits and vegetables likely contribute to this benefit, green leafy vegetables such as lettuce, spinach and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) make important contributions.

A massive report by the World Cancer Research Fund and the American Institute for Cancer Research suggests that non-starchy vegetables, such as lettuce and other leafy greens, broccoli, cabbage, as well as garlic, onions, and the like, and fruits “probably” protect against several types of cancers, including those of the mouth, throat, voice box, esophagus, and stomach; fruit probably also protects against lung cancer. The secret is variety because different fruits and vegetables provide the body with different vitamins, minerals and antioxidants.

What are the best exercises to be fit without losing any weight?

In our community there is a misconception that exercise causes weight loss. There is no doubt that all sorts of exercises increase the level of fitness. Weight gain or loss on the other hand is the result of a balance between calorie consumption and calorie expenditure. If your calorie intake is equal to your calorie expenditure, then your bodyweight will stagnate. If your calorie intake is higher than your calorie expenditure, you will start to gain weight, but if your macronutrient ratio is not selected properly, your weight gain will be mainly composed of fat.

Last but not least, if your calorie intake is lower than your calorie expenditure, then you will lose weight. And again if your macronutrient ratio is not dialed properly, your weight loss could come from precious hard earned muscles.

Having a well balanced diet and a moderate exercise program will definitely increase your level of fitness; improve your shape and curves without causing any unnecessary weight loss. Among the activities that-without doubt-increase the level of fitness are jogging, swimming, cycling, rowing, aerobics, boxing and all sorts of circuit training.

I have been experiencing back pain for a couple of months after driving, does this mean I shouldn’t drive at all or is it normal?

Pain is a natural ‘alarm’, a body mechanism to indicate that there is something wrong. Pain should never be ignored especially back pain is very worrying. Whether you should quit driving at all depends on how long you drive before you feel the pain, the exact location and intensity of pain. My advice is that you seek medical help and possibly you will be required to undergo an MRI just to rule out any obvious causes. One reason could be weak lower back muscles, which are not strong enough to support your torso. Having some discomfort after a long drive is usual but not pain and not for months. As a general rule until you know the cause of the pain avoid, as much as possible anything that causes you pain.

I’m travelling for a couple of weeks and there won’t be any reachable gym, so what are the best daily exercises to practice in my hotel room?

Actually, I have designed what is called a home workout routine, which can easily be done anywhere, where you do not have equipments available.




The classic pushup trains your chest, shoulders, triceps, abdominals, lower back, and glutes. The reason why it is a very efficient fat burner is the following: The more muscles you employ, the more calories you incinerate.

Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your core. Keeping your body rigid, lower yourself until your arms form a 90 degree angle. Then push back up until your arms are extended but not locked-out. If you want to increase the difficulty level of this exercise, you can put your foot on a chair or Swiss-ball, to target the upper part of your chest muscle

Basic Crunches

Lie down flat on your back with your knees bent and your feet on the floor. Hold your hands wherever you feel comfortable (on your chest or beside your head – just be sure you don’t pull on your head). The typical crunch is taught by instructing you to simply roll your upper torso forward. This is fine to start with.

Bodyweight Squats

Leg exercises in general work hundreds of muscle fibers simultaneously, and the muscles they target are huge calorie furnaces like quadriceps, hamstrings, and gluts. Research has shown that the squat is the most effective muscle-builder / fat-burner than all other exercises — leg exercises as well as upper-body stuff — combined.

Stand with your hands behind your head, your chest out, and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Your knees shall not pass your toes. Squeeze your gluts and push yourself back to the starting position.


For this exercise you need a medical clearance that you do not suffer from any knee-related problems.

You will need a step for this exercise: Place one foot on a step and push down through your heel to lift your other leg up. Return to the starting position and finish all reps with one leg before switching legs and repeating the exercise.


Stabilizing your entire body, while simultaneously building a rock-solid core, in the plank position for 30 seconds will leave most anyone sweating. Assume a modified push up position, with your elbows under your shoulders. Keep your shoulder blades back and down and your abs tight. Hold for 30 seconds, pause, and repeat.

V-up and Roll (Jack-knife)

Crunches work, they are just not challenging enough. Variations like this one reduce the stress on your back and use more muscles together.

Lie on your back with your legs straight. Hold your arms straight above your chest, your fingers pointing toward the wall behind you. Contracting your abdominal muscles, fold your body up by lifting your legs off the floor and stretching your arms toward your toes like a Jack-knife. Keep your back straight. Pause, and then return to the starting position.

Next time you plan your vacation, select a Hotel with a swimming pool and/or a gym. If you are heading to Europe, where green areas and forests are not exotic, you can walk daily and inhale fresh oxygenated and unpolluted air!


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