Linguists are right: you should not “sit on diet”

 Many of you probably have made it certain for yourselves that short-term diets give nothing positive to our life quality. Weight is regained after some time, often even exceeding that before dieting. How many diets the humankind has invented in the recent decades: “Bible Diet”, “Deadly Diet”, “Lollipop Diet”, “Hollywood Diet”, “English Diet”, “Total Diet”, etc. If I were a poet, I could create a new hit using diet titles only. :)
 Such abundance of them only proves once again that there is no one and only diet that would fundamentally solve your fat problem once and for all. Such and similar diets are only a short-term, purposive change of nutrition habits aimed at producing fast but short-lived effect. Well, for example, you are preparing for some important event and want to look a little nicer, healthier. Then these are suitable. But you cannot “sit on diet” for all your life – sooner or later you will have to return to normal nutrition.
 For this reason there is really no point in constantly torturing yourself by short-term diets – it troubles both physically and psychologically, furthermore, it is unpleasant and creates various inconveniences, while the result is short-term only. In principle, poor is the diet that you cannot follow for a long time.
 Many of you probably are exasperated by this philosophizing already and want to ask: “Can I, instead of speaking in trivialities, give some real advice on how to get rid of “apple shape”? My answer is: in many cases I can, if only a person has will and desire to change something. It is difficult to give any help only to the persons who have disorder of natural hormone activity. Activity of our organism is regulated by hormones. Speaking figuratively, some hormones are responsible for accumulation of fats, others for conversion of fats into energy (i.e., fat burning). And when this balance gets disrupted, no diet will help. If there is a possibility, hormone balance must be restored by means of traditional or non-traditional medicine. Only then things can start improving.
 But if everything with hormones is OK and you are firmly determined to get rid of some unnecessary kilograms on your waist or hips, you certainly should start from the head. That’s right – weight reduction starts from the head. A person must realize what he wants and what he can, must set realistic aims and seriously pursue them. It means that from now on you will have to change your nutrition habits, some food products and food preparation methods, and maybe even visit a gym twice a week.
 I think that for many people it is really unclear how many kilograms of weight can be lost without making harm for organism in, say, a week: three, five, or ten? I answer: quite a lot of kilograms can be lost. Let’s say, five, but of them fat will comprise only about five hundred grams. The remaining portion of the lost weight will be fluids and muscles. And their loss is not wanted, so there should be no joy about that. Scientists have estimated that one kilogram of human body fat, during transformation into energy, burns approximately 7000 kilocalories. For the sake of convenience, let us simply call them calories. Therefore, half a kilogram is 3500 calories. By dividing this number by seven days of a week, we get 500 calories for a day. This is your first task: to create such calorie deficit per day. It is not difficult. We can “steal” a part of calories from fatty food, and we will burn a part by exercising. Or we can steal everything from food. You choose. If you exercise, the things will progress faster.
 Therefore let us begin to understand the word “diet” correctly. In Greek language this word means “nutrition plan”. This is how it should be understood, instead of interpreting it as punishment, self-coercion, torturing or simply something unpleasant. It is your long-term strategic nutrition plan, not a short-term caprice It is not necessary to live on diets – only to eat right all the time. This must become a good habit and not discommode, but liberate from overweight and many related problems. The essence of many “working” diets can be generalized in one sentence: everything can be eaten (there is no poison in nature, there are poisonous doses only), but not in large amounts, often and with low fat. Actually, you do not even need to count the calories you use; unless you are skilled you will not even be able to do that properly, especially when you do not know how many calories you use. It is enough to simply rely on your intuition and common sense.
 So, what to eat ? Undoubtedly, natural food products grown in your latitude. You all know very well that in nature there are three groups of nutrients energetically valuable to human: carbohydrates, proteins, and fats. There also are fibers, vitamins and minerals that assist in digestion and are simply a must to human organism, as well as the most important product – water, but it has no energy value.
 CARBOHYDRATES. Let us discuss the first group of nutrients that is most valuable to human organism: carbohydrates. They are the best “fuel” for human organism. They are virtually all vegetable-origin food products: fruit, vegetables, and grain products. The sweeter a product is, the simpler is its molecule structure, what means that it absorbed into blood very fast and immediately increases sugar level in it. This is not good, because organism releases much insulin that is responsible for accumulation of fat. Therefore the best choice is not so sweet fruit, all vegetables and various groats, grown in our latitude and processed as little as possible. Ideal source of carbohydrates is rolled oats, especially little processed (i.e., the cheapest). Rolled oats clean blood, they contain plenty of dietary fiber, vitamins and microelements. They are “long playing”, the best carbohydrates. Vegetables and fruits are certainly great, but we should choose not imported ones, but those grown in our latitude. We should be moderate with exotic fruits and vegetables, because they are not encoded in our genes. Also think about chemical substances used to grow them. Of course, exotic fruits and vegetables are sources of vitamins and savouring mandarins from time to time is good, but apples from a small, individual farm is much better. It is advisable to buy fruits and vegetables from private Farms, because it is unlikely that they use chemicals in their own gardens. Cereal and vegetables should comprise the largest part of carbohydrates we use, and fruit should comprise the smaller, because most of them are sweet. We have already discussed what sugar does in our organism.
 PROTEINS. The second group of nutrients is proteins. It is hard to overestimate their importance to human organism. Protein forms the basis of life. Proteins consist of smaller items: amino acids, these are like “building blocks” of our body. Though vegetarians will certainly begin to argue against, but the best source of proteins is of animal origin. The matter is that proteins consist of twenty-one amino acids, nine of them are irreplaceable – organism cannot produce them by itself. We must get them with food. Plant food lacks them, therefore we must eat food of animal origin. Not necessarily meat. Eggs and milk products are sufficient. Dietary supplements that contain amino acids are a good choice as well. But the most suitable sources of proteins are veal, beef cutout, breasts of birds, white sea fish, lean dairy products, eggs, protein milkshakes and seafood. Quite a lot of proteins are found in some products of vegetable origin: soy, nuts, pulses, but for an organism it is more difficult to absorb them and, as I have mentioned, they do not contain certain amino acids or have insufficient amounts of them. Naturally, a question may arise: what about other meat products, why are they not suitable? When reducing body fat, they are not suitable because they are too fatty and contain much cholesterol, therefore people should not eat them every day. The previously named food products have most proteins and least fats, for this reason they are most appropriate.
 FATS. The third group of nutrients that is of great interest for us is fats. For those who try to get rid of some extra kilograms this word probably sounds like curse. Human organism needs fats very much for all processes and reactions of vital importance to take place smoothly. Fats participate in hormone production, speed up transmission of nerve impulses, lubricate joints, etc. With lack of fats, sexual function is disturbed, skin becomes rough, hairs and nails break, a person feels worse. However, people must choose suitable fats: local oil (in Lithuania it is made from rapes, linseeds, sunflowers) that is cold-pressed and refined as little as possible. Certainly, it also has more familiar taste and when preparing food it is enough to pour half the indicated amount. Many think that after animal fat is replaced by oil, all problems with excess fat will be solved. But you probably have ascertained that nothing like this happens, because excess oil is converted into body fat, only with higher caloric expenditure. In addition, once oil reaches boiling temperature it becomes carcinogenic, thus you should not overuse it. Not all fats are “evil”, some are particularly beneficial. I talk about fish oil that contains omega-3 and omega-6 fatty acids. All fish, salmonids and tunas in particular, have these. People who dislike fish can use fish oil that is available in capsules; this is a great substitute. We get enough fiber if we eat more vegetables and fruit. However, water amount will have to be increased if eating more proteins, because water is very necessary for absorption of proteins. Regardless of all the liquid foods used, additional amounts (approximately 20 grams for one kilogram of body weight) of pure, non-sparkling water should be drunk every day. This makes about 1.5-2 litres. Basically, this is all we need.
 What should food proportions be in a plate ? When reducing weight, we will decrease amount of carbohydrates in a serving as well. We will refuse animal fat as much as possible, they will be replaced by oil and fish oil, and we will increase amount of proteins a little. We will also raise the volume of water drunk. The contents in our plate should look so: 40% of carbohydrates, 40% of proteins, 20% of fats. We should not forget and delude ourselves, as one gram of carbohydrates produces 4 kcal., one gram of proteins gives 4 kcal., but one gram of fats gives 9 kcal. For this reason plate contents should be such: one third – protein products (lean meat), two thirds – vegetables. There are really enough fats in lean protein-rich food, therefore it makes no sense to seek them from other sources. Certainly, smaller plates should be used. This will make it easier not to overeat.
 How often to eat ? Nature has arranged this and it is pointless to go against it. In human organism approximately every three hours sugar level in blood changes and “hungry” blood begins to trigger hunger center located in brain. Therefore we should eat a little at such intervals. Exactly eat a little, not stuff the face. It would be ideal to eat hot food three times a day and have a light snack three times between these meals. For this purpose fruit, vegetables, container of yoghurt or curd are a perfect choice. It is highly recommended to eat a little, because otherwise organism switches to saving mode and stops decomposing fats. Its logic is such: “I did not get dinner, so possibly I will not get supper as well”. In addition, after a small meal likeliness to overeat at dinner or supper becomes lower.
 What to eat at what time ? Bringing in hormones, nature made it so that most people are most active from 7- 8AM to 3- 4PM. Consequently, food should be selected accordingly. Before afternoon more carbohydrates should be eaten, as evening approaches products containing more proteins should be chosen. As I have already mentioned, carbohydrates is the best source of energy, therefore, speaking figuratively, it is no use to fuel a car if we are about to park it in a garage for a night.

Pilates exercises in brief

 Pilates is fitness exercising method of “Body and Mind” trend of body training. Pilates exercises like a meteor entered timetables of wellness clubs and are not going to leave their stand. During these exercises various complexes of physical exercises that combine the exercising methods from eastern and western cultures are done and influences of yoga and thai-chi are particularly obvious.
 A history of appearance of Pilates in short would be such. It was before the World War II that Joseph Pilates, a young man from Germany, being of poor health and wishing to become a little stronger, created a distinctive methodology of exercising and began to intensively train himself according to it. After some time he became a circus star and a horror of a fighting ring. Before the World War II he emigrated to America and by his methodology of exercising he got interested such dancing superstars as George Balanchine and Martha Graham. Joseph himself became a dancing star as well. In addition, being seventy years old, he posed to artists, amazing everyone with his youthful body. In essence, it is not anything completely new, but more an old Pilates exercising method that was rediscovered and a little modernized, adapted for modern rhythm of life.

 The essence of this method is the following. All exercises and way of doing them are invented so that deep muscles of body that are difficult to reach when, for example, exercising with machines would be trained more. During a simple classic fitness workout the biggest load is actually on the surface, strong muscles, while the weak muscles being deeper are not working that hard. Pilates exercises greatly differ from this. As I have already mentioned, these exercises are constructed so that the weak muscles would work and reach the level of the strong ones. These workouts are qualitatively different from workouts of classic fitness or aerobics. Here it will not be enough just to jump a little for a while or challenge weights while lying on the back. All movements are done plastically, evenly, with minimal number of repetitions, as here important is not the quantity of movements, but their quality. There is a purpose in instructor constantly reminding throughout the workout to concentrate, to think only about the particular movement being done. Overall, for those who are tired of jumping in aerobics or fitness sports machines, Pilates exercises will be comparable to gateway to heaven. But one should not think that everything will be easy and simple here. Having done only a few exercises you will feel muscles quiver with tension. It may be not the best method for burning fats, but flexibility of muscles, elasticity of ligaments and tone of muscles are guaranteed.

 Three trends of Pilates are distinguished:
          1. The main and the most popular is exercises done on the mat laid on the floor.
              Complexes of exercises are done when sitting or lying.
          2. Exercises with special tools: rings, weighted balls and large exercise balls.
          3. Exercises with special apparatuses, the base of fixing of which is not stable.

 Pilates exercises are very safe, they are even used for rehabilitation after certain traumas. Virtually all people of any physical condition who want to exercise can do that. On the other hand, you should not expect miracles – you will still have to sweat. This is essentially a “gentle” trend of fitness, for this reason it is liked by women and girls. It is a great method, and the workouts themselves give a new impulse to the body…

Tuna – a special fish

 A reader’s question: I know that people who strive to eat healthily value tuna more than any other fish. Even more than salmon or eel. Why?


 Yes, tuna is a special fish and it deserves more extensive discussion, at least for broadening of the outlook. Both sportspersons and followers of healthy nutrition value it because tuna meat contains very many proteins, it is not fatty, is easy to digest and also easy to prepare. It contains all the amino acids necessary for growth and regeneration of muscles, it is also an abundant source of very valuable omega-3 fatty acids. It is perfectly suitable for people of any blood group.
 But… tuna can be very different. Tuna family is very large and varied. Here belongs not only frigate tuna that grows only up to 2 kilograms, but also bluefin tuna that grows up to 700 kilograms. Surely, the most popular and valuable (in nutrition aspect) is long-finned white tuna, called albacore. It grows up to 20 kilograms and its meat is characterized by especially mild taste. It lives in oceans at the boundary between surface and deep waters. Younger albacores (up to five year old) stay more in surface, warmer waters, but when they grow up they submerge deeper to colder waters. Their nutrition and, certainly, taste change accordingly. The younger a tuna, the fattier and the more valuable its meat is. These fats are of great benefit to human health. Omega-3 acids positively impact action of the heart, better brain activity, alleviate pain caused by arthritis, improve eye vision, and diminish likelihood of cancer. For the purposes of prevention it would be enough to eat two cans of tuna in its own juice per week. Meat of bluefin tuna is also rich in omega-3 fatty acids, but the problem lies in that its meat is widely used in traditional Japanese cuisine for preparing their local foods sushi and sashimi. For this reason bluefins are intensively fished and not so many of them are left. Therefore it is practically impossible to purchase bluefin tuna.

 Meat of yellowfin tuna contains less omega-3 fatty acids. In addition, it is a little tougher and not so delicious. Actually, it is not so important what kind of tuna you eat. It is a good choice anyway, although tuna selection at our shops is not very broad…
 And yet how to identify what tuna we are buying? Do not be too lazy and read texts on the cans. If the canned fish is very good, then you will find the word “Albacore”, if it is not present, it means that this canned fish is made from flesh of older tuna. In efforts to improve the taste, producers of canned fish mix flesh of old and young tunas, without indicating the proportions, of course. But even in this case it is possible to find out something. Certainly, canned fish in its own juice should be chosen. You simply should read the label, it has to indicate the percentage of fat. The higher it is, the bigger part consists of young tuna meat, and the more valuable the canned fish is. The more often you will eat them, the healthier you will be.

Genotype diet is going through the world like tsunami

 We, people, have only 30 000 genes. Actually, it is more than many mushrooms (about 6000) or worms (about 19000) have, but much less than many fish (about 40000) and plants (about 60000) have.
In 2001, as Human Genome Project was approaching finish, biologist David Baltimore gave such a comment on the situation: “But unless the human genome contains a lot of genes that are opaque to our computers, it is clear that we do not gain our undoubted complexity over worms and plants by using more genes.” We do not use our potential to the full. This is an obvious fact.  It is only an excerpt from GenoType Diet – the latest book by American Doctor Peter D’Adamo. This is the book that crowned his research of the last eleven years. It is a new work by probably the world’s most famous doctor naturopath. Exactly 12 years ago Dr. Peter D’Adamo by his book “Eat Right 4 Your Type” triggered a huge wave of discussion all over the world. It became a bestseller, the most-bought book on health in all continents. If somebody forgot it a little or heard about it now for the first time, I will briefly remind its essence. The main idea of the book is very simple: a person who wants to stay healthy, buoyant and lively until the old senility should in his life follow the information that is encoded in our genes. This means that when eating, exercising, and using dietary supplements we should take into consideration our blood group as the most pronounced genetic marker.
 Much water has run under the bridge since that time, the book has been studied, discussed and examined in smallest details at various forums, conferences and general meetings of scientists of different levels. In fact, there is still no single opinion on this. Though the number of people eating by their blood groups is increasing by geometric progression in the world and two countries (the Netherlands and New Zealand) even approved and implement nutrigenomics (nutrigenomics is a new science field that deals with link between nutrition and genetics) programs at national level, the ranks of sceptics do not get thinned.
 Meanwhile Dr. Peter D’Adamo has been silently continuing his research for all eleven years after publishing of his first book. Though having no doubts that he is right and continuing his father’s (who also was a doctor-naturopath who treated his patients not with medications, but with food (by the way, the percentage of recoveries among his patients was one of the highest in the country)) works he understood that only one out of thirty thousand genes is responsible for blood group and that his theory of eating by blood group lacks solid scientific substantiation. For all those eleven years he was tirelessly gathering, accumulating, analyzing and systemizing information, carrying out various researches in the laboratories of his clinic and found that when assessing a relation between an individual and his blood group, anthropometric characteristics, liability to certain diseases, character traits, reactions to various irritants, etc. certain commonalities become evident: patients obviously fall into six large groups. With reference to this, the author distinguished six human genotypes. For the image to be clearer and more understandable, let us try to imagine the thirty thousand genes we consist of as thirty thousand colour lottery balls placed in a large bowl. Now let us slowly pour those balls out of the bowl and onto the ground. At first the balls spread out, but after some time they gather together in groups. In six large groups. Always. No matter how many times we repeat that. Six groups of genes are six human genotypes. Six different plans of nutrition, exercising, and food supplements. Such is the essence of the book “GenoType diet”. The word “diet” is understood here as a long-term eating plan for the entire life, not as some short-term caprice. According to the author, when one is living by his own genotype, in many cases symptoms of illnesses disappear, body weight normalizes, a person becomes more energetic, more lively. One would like to believe that it is true. Especially knowing that “nutrition by blood group” is also efficient enough.

 In what other aspects is GenoType Diet, the book by P. D’Adamo, interesting ?
 First of all, it is also an undoubted bestseller. At present the book is already being translated into many languages of the world.
 Second, when reading the book, like a red line or the most resonant note is felt the brave statement of the author that by our behaviour we can change the trajectory of the behaviour of our genes. We will not necessarily be ill and we may not be obese, even if it is encoded in the genes. According to Dr. P. D’Adamo, “pronouncedness” of some genes can be increased a little, while of other genes it can be decreased a little. This “a little” is fully sufficient to stay healthy, buoyant and lively for the entire life. All you need is eat right, exercise, use suitable dietary supplements. “Right” means according to your own genotype.
 What is a genotype ? The author describes it so: “it is all genetic material of a foetus, plus nine months of pre-delivery experience in mother’s womb”. In the book there are distinguished six human genotypes. In this way Dr. P. D’Adamo described by generalization every typical group of genes and gave each group a conditional, colourful common name: “hunters”, “gatherers”, “teachers”, “explorers”, “warriors” and “nomads”. In his previous book “Eat Right 4 Your Type” the author has distinguished four groups (simply by each blood group), but here there are six of them, so many can have a natural question: isn’t there a conflict between previous “blood group diet” and current “genotype diet”? No, there is no conflict, “blood group diet” only complements “genotype diet” and enters its composition as one of many components.
 Can you determine your genotype by yourself ? Theoretically yes, but to do it by yourself practically would be difficult, though the book gives all information necessary to determine genotype. To determine genotype, a series of anthropometric measurements are carried out: jawbone angle is measured, fingerprint pattern as well as proportion of upper part to lower part of the body are looked at, etc. In addition, a bitterness feeling test is done, blood group, secretion status, etc. are identified if necessary. For an inexperienced one it is easy to make a mistake, so better let a specialist do it.
 The book gives a list of food products that are suitable and that should avoided for each genotype. It is much wider than “blood group diets”, products can be replaced by others every several months, therefore nutrition ration becomes much more varied, more flexible. Dietary supplements recommended for each genotype and exercising regime are also given here.
 You may believe in all this or not, but anyway “GenoType Diet” is interesting and worth attention, especially for people taking care of their health.
 The first genotype – hunters
 They are inherently tall, slim and strong, with increased adrenaline level in blood, able to adapt in difficult situations. It is a perfect example of a representative of humankind.
 Psychologically: characterized by increased self-esteem, inclined to analysis, having healthy, sports anger and determination in pursuing the aim.
 Biometrically: feature especially symmetrical muscular body, often there are white lines in fingerprints, which shows digestive troubles due to improper nutrition. Body type is inherently ectomorphic or mesoectomorphic. Ring fingers of both hands are usually longer than index fingers – this indicates higher level of testosterone, fore teeth are in form of a “spoon”, adapted to chew meat, jawbone is strong, wide.
 Biochemically: their blood group is always first (O), their sensitiveness to tastes is increased.
 Most famous representatives: Michael Jordan, Maria Sharapova, Catherine Helburn, Thomas Jefferson.
 Life credo: “first shoot, then ask” :)
Strong sides: high level of energy, fast metabolism, endurance, if eating right they are very strong physically, athletic, with strong bones and strong health.
 Weak sides: if not eating right they become more sensitive to allergens, infections, viruses, burn-outs, have problems with digestion. They have sensitive adrenals, pituitary gland, prostate. When eating wheat products, joint problems and depression may cause troubles due to lectin gluten (it is a fraction of proteins) that these products contain.
 Most suitable food products: due to characteristic higher acidity of stomach is recommended a nutrition plan that involves more proteins. The most suitable foodstuffs are meat, fish, eggs, and vegetables. Strange though it seems, but these people should avoid food that contains many carbohydrates: various porridges, bread, potatoes, as they induce release of insulin for this genotype, and it, in its turn, accumulates fats.
 Recommended exercises: two toning workouts per week (sports machines, weights, power-demanding games) and two relaxing ones (yoga, pilates).
 Most suitable dietary supplements: vitamins and minerals that are individualized and adapted to the first blood group, quercetin.
 The second genotype – gatherers
 Psychologically: representatives of more mental work, characterized by consistent, algorithmic thinking. They are natural-born solvers of problems, they quickly master innovations, are intuitively able to distinguish between good and bad, are always ready for new challenges.
 Biometrically: body type: endomorphic, prone to plumping out. Hip is longer than shin, index fingers of hands are longer than ring fingers, which shows low level of testosterone as well as inclination to certain diseases: obesity, thyroid disorders, etc. Most often fingerprints of one hand differ from those of another hand, and the first molar has extra knoll. Jawbone is usually narrow, long.
 Biochemically: blood group: either first (0) or third (III), Rh is usually positive, relatively insensitive to tastes, having higher level of female hormone estrogen.
 Most famous representatives: O. Winfrey, M. Monroe, E. Presley
 Life credo: “some will die, but majority will win”
 Strong sides: great mental capacities, high behavioural motivation, both men and women remain fully productive for a long time.
 Weak sides: if not eating right they become obese very soon, appetite is more difficult to regulate, accumulation of chemical substances in tissues is more likely, possibility of diseases related to hormone glands is stronger due to increased level of estrogen. Alzheimer’s disease, depression, high blood pressure, resistance to insulin (obesity) are also likely.
 Most suitable food products: sources of proteins: mutton, turkey, various fish of certain species, hens’ eggs; sources of carbohydrates: most groats and vegetables are suitable. Foods that should be avoided include diary produce, corn, soy products. Also nuts, seeds, and certain fruit, because they induce release of insulin and at the same time increase chance of getting diabetes and developing obesity.
 Recommended physical exercises: swimming, pilates, hatha yoga 6 times a week (duration: 30-60min.). Sauna is highly recommended.
 The third genotype – teachers
 Muscular and flexible, having wonderful immune system, knowing how to tack and also altruistic. They are teachers in a broad sense.
 Psychologically: in life they are calm, having artistic soul and strong feeling of belonging to nature, are insightful.
 Biometrically: muscular, waist is longer than legs, usually of medium height, index and ring fingers of one hand usually differ in length from those of other hand. Jawbone angle is wide, fingerprints are in shape of eccentric rings, the first molar has a knoll.
 Biochemically: blood group is usually second (A), in more rare cases fourth (AB). Rh is positive, they strongly feel tastes, are prone to excess amounts of bacteria in digestive system.
 Most famous representatives: A. Lincoln, Björk, Ernesto “Che” Guevara.
 Credo-motto: “could you all move aside ?”
 Strong sides: perfectly adapt to any environment, high level of spiritual energy, age very evenly, physically strong and flexible.
 Weak sides: sensitive digestive system, higher chance to get cancer and infectious diseases.
 Most suitable food products: vegetable food, soy products, most fish. The most suitable is the so-called Japanese nutrition profile: green tea, fish, rice. They are typical vegetarians. What should be avoided: due to lower acidity of gastric juices meat is difficult to digest and therefore is the cause of plumping out. If dairy and meat produce are eaten constantly, amounts of bacteria that are intolerable for organism increase in intestine and this is followed by problems with digestive and immune systems.
 Recommended dietary supplements: vitamins individualized according to blood group, additionally vitamin B12, quercetin, hawthorn extract.
 Recommended exercises: calm, relaxing physical exercises: tai-chi, yoga, pilates, ci-gun.
 The fourth genotype – explorers
 Psychologically: like risk and changes, perfectly adapt to any environment, are clever and great interpreters, able to perform several roles simultaneously.
 Biometrically: body type: mesomorphic. Thumbs and index fingers of different hands have different fingerprints, they are often left-handed, having wider than usual shape of head and wide jawbone, waist is usually longer than legs.
 Biochemically: can be representatives of any blood group, often not a secretor, Rh is usually negative. Very sensitive to tastes, have pale skin, sensitive to odours, caffeine and medications.
 Most famous representatives: J. Caesar, Ch. Chaplin, Ch. Windsor.
 Credo-motto: “I will do that!”
 Strong sides: resistance to diseases, well renewing cells, physically enduring, solving problems efficiently, usually having good memory, aging invisibly.
 Weak sides: very sensitive to pollution and chemical substances, ineffective work of liver, diseases are difficult to be diagnosed accurately, liability to blood diseases, autism, epilepsy, breast cancer.
 Most suitable nutrition: essentially vegetarian. Occasionally variety can be added by means of turkey and mutton. This genotype does not tolerate eggs, most cheeses and other dairy products, but most vegetables and grains (beans, rice, wheat, broccoli) suit perfectly.
 Recommended dietary supplements: arabinogalactan from larches, licorice, glucosamine, silybum extract.
 Recommended exercises: sports machines, ball games, running 4-5 times a week for 40-50 minutes.
 The fifth genotype – warriors
 Tall, slim and rebellious, having “rapid ageing” gene, but if eating and exercising right, they live to a wonderful “silver age”.
 Psychologically: charismatic personalities having temperament of a choleric which often causes problems for them, have quick computer-fast intelligence, have difficulties to relax, completely plug into every problem being solved, inclined to rage when angry.
 Biometrically: legs are longer than waist, head shape is oblong, prone to go bald sooner, have delicate, oval contour of jawbone, most often have fingerprints of noose or concentric ring type. Index and ring fingers are usually of the same length.
 Warriors’ superstars: James Gandolfini, Hilary Clinton, Michelangelo’s “David”
 Credo-motto: “smile is everything”.
 Strong sides: fast recovery after diseases and shocks in life, strong character, physically strong, in youth are often oddballs and not understood by people.
 Weak sides: slow metabolism, inclination to obesity, body ages faster, blood curdles more rapidly, stress and depression have bigger influence on immune system, have problem digestive system, inclination to heart diseases, high blood pressure, stroke, coronary thrombosis.
 Most suitable nutrition: only vegetarian nutrition supplemented with certain seafoods, hens’ eggs is recommended. Basically this is a “difficult” genotype is nutrition aspect: neither meat, nor milk, nor salmonid fishes, nor shrimps are suitable as proteins… The main sources of proteins are soy products, nuts, pod cultures… Carbohydrates are suitable: nearly all vegetables and most fruit are appropriate.
 Recommended dietary supplements: lipoic acid, B-group vitamins, seedling mixes “Live cell”, selenium, vitamins individualized according to blood group.
 Recommended exercises: exercises that stretch and lengthen muscles: tai-chi, yoga, swimming 4 times a week for 40-50 minutes. Force exercises with sports machines should be done by using light weights, doing exercises in circle, doing more repetitions. Good warm-up is necessary.
 The sixth genotype – nomads
 They feel changes in nature well and adapt to environment quickly.
 Psychologically: Basically these are phlegmatics, moving slowly but surely, silent but witty, rational, optimists that like joking. They are good-natured and inclined to hiding their emotions.
 Biometrically: white lines (most often in noose-shaped fingerprints) are characteristic, index and ring fingers are of equal length, body is either very tall or very short, head is wide, legs are usually longer than waist, teeth are relatively small. Fore teeth are spoon-shaped. Red muscle fibres dominate, and eyes are usually green.
 Biochemically: third (B) or fourth (AB) blood groups prevail, Rh is usually positive. Sensitive to tastes.
 Most famous representatives: W.Churchill, Queen of England Elizabeth I.
Credo-motto: “new road in new place”.
Strong sides: balanced immune system, easily undergo stressful situations, perfect “mind-body” link.
Weak sides: sensitive digestive tract, inclination for long-lasting nervous and viral diseases, quickly get tired.
Nutrition: it is the most favourable genotype in respect of nutrition: generally most food products are suitable, with exception of wheat and milk.
Recommended dietary supplements: arabinogalactan from larches, arginine, ginseng and B-group vitamins.
Recommended exercises: physical exercises that increase muscle mass and quicken metabolism are recommended: sports machines, slow running, walking, swimming 5 times a week for 30-40 minutes.
Good luck!
Nutrition consultant Ziggi
 More information:
 www.genotypediet.com
 www.dadamo.com
 www.nugo.org