IF YOU REALLY HAVE TO DRINK……

 

 

BEFORE YOU DRINK,EAT (2)

After having been to a couple of places where people take  adult beverages and where I spend a lot of time people watching I have been  struck by a few things.

There are more people drink than are consuming food.

And women are drinking nearly as much or more than men are (sometimes not always).

Drinking on an empty stomach does you no good whether you are a man or a woman  and women are more vulnerable to the effects of alcohol than men.

First let start with what alcohol does to your body  and let us start by watching this short video.

In many developed countries there are guidelines as to how much alcohol a woman or a man can take in a single sitting.The rest of this article is based on those guidelines.

I borrowed the guidelines from the Center for Addiction and mental health because there are many other guidelines supplied by other bodies and they recommend the same amounts of alcohol for both men and women.Research however has shown that women and men absorb and metabolize alcohol very differently.

If you are going to choose to drink the recommended amounts for women and men are as follows;

Not more than 2 drinks a day for women,10 in a week is the maximum amount.

For men,not more than 4 drinks in a single sitting and not more than 14 in a week.

Women have less water in their bodies than men therefore their absorption rate for alcohol is higher  than men with whom they may be taking a similar amount.

Research has also shown that women suffer more organ damage than men from the effects of too much alcohol intake.You may want to read this report that was done by the National Institute on Alcohol Abuse and Alcoholism.

When you take alcohol, about 20% of it gets absorbed in the stomach but most of it will get absorbed in  your small intestines .Your body will absorb alcohol faster than it absorbs nutrients and all of this action of absorption of nutrients from food happens in the small intestines.

In the ratio of preference for what your liver will metabolize whether nutrients from food or alcohol,your body will pick alcohol.(Me thinks its because alcohol is a foreign substance and so the body wants to get it out of the system fast,very fast.)

Your liver is where alcohol gets metabolized and it takes an hour for the liver  to process one standard drink of alcohol.A standard drink of alcohol   is equal to a can of beer(5% alcohol),a glass of wine or a shot of liquor or spirit.

It is recommended  not to take more than a drink in the space of an hour, more than this and  your body gets saturated with alcohol and cannot absorb any nutrients from food you take as it is busy metabolizing alcohol.(A good reason to be alternating each drink with water).

What alcohol then does is that it interferes with the way nutrients from food get  absorbed by the body.We have already seen that when taken together with food ,the metabolism of alcohol takes first place before anything else and interferes with how other nutrients from food  get metabolized and absorbed and interferes with an individuals nutritional status.

When alcohol is being metabolized by the body it produces  toxic substances that interfere with  vital body organs like the liver.It is the reason why over consumption of alcohol leads to liver damage which can  affect  metabolism,blood clotting,drug metabolism and other body functions.

Alcohol has no nutritional value whatsoever as it consists  of (mostly)water,pure alcohol(ethanol) and sugars in variable amounts which depends on type of alcoholic beverage.

Alcohol will interfere with your nutrition in two ways.

1.Through insufficient intake of nutrients.

2.Through intake of high fat diet and reduced physical activity it will lead to obesity.

Two nutrients of which alcohol intake affects their absorption and metabolism are proteins and nutrients.

Proteins are used by the body to build and repair tissues and are a major component of every cell in your body  and vitamins play a very major role in your bodily functions-functions such as digestion,metabolism and immunity.

Part of managing alcohol intake as well as its  effects  is drinking responsibly.

1.Eating before drinking and avoiding drinking on an empty stomach.Having a high protein meal at least an hour before drinking is a good idea as well as snacking on something while drinking.

2.Not drinking more than the recommended amount of alcohol depending on your gender.

3.Alternating your drinking with water.

4.Keeping track of how much you are drinking.

5.Not drinking alcohol while on medication.

6.Not driving after drinking.

Having heard as well as seen the effects of having people’s drinks spiked I thought I should add these two as well.

7.Do not just sit there drinking fro 5 hours,move around,dance take a walk and do not leave your drink unattended .

8.Go out and drink  with people you know well and trust.

Has this post been helpful,we would love to hear back from you.We love and appreciate feedback.

 

 

YOUR CHILD’S NUTRITION:THE BUILDING BLOCKS

 

monday inspiration (1)

If you were to ask my children what would make a perfect way of spending the weekend if left to themselves,it would be to sit in front of the TV for most of the day .

Do you know other children that are like mine ?

Being a parent,I get my greatest joy by telling them what is good for them in  very few words and more action like switching off the TV and asking them,ordering them outside to go and play.

It would be easier to let them watch TV all day but what fun would there be in that  and what childhood memories am I creating when I am letting them spend the whole day in front of the TV.

I was thinking about the fights we have over the TV over the weekend when I  read in the Saturday Nation that among the top 2 ailments that children over the age of 5 years in Nairobi have is malnutrition.

It took me aback because Nairobi being the capital city should be doing better than that,we seem to live in apparent affluence and food seems to be readily available for most residents of the capital city ,that should result in an above average nutrition status for most children but it does not.

What should we do to stem the rise in the incidences of malnutrition,be it over-nutrition or under nutrition ?

What can we do to stop the increasing number of children weighing in at more than they should?

I hope that this is the start of a conversation of how many more mothers and father can ensure that their children are having more of the right foods and less of the foods that come in cartons and tins.

1.Making healthy eating a lifestyle choice

Over some weekends I accompany the medics team at my church for medical missions around our neighborhood and as a nutritionist  I spend time listening as well as  talking to mothers about nutrition.

Apart from the normal complaint about how fast children get bored with certain foods,it is apparent that most mothers in the capital city no matter their economic status know what is good for their children.They know what their children should be eating and what their bodies need.

The challenge comes in turning the information that we have into  life long lifestyle habits that our children can carry through out their lives .

No matter what stage children are in we can help them form healthier eating habits and we start at home with what we serve.

Start them on healthy eating habits while they are still very young.Let them know the joys of eating food made from fresh ingredients.

Start taking them grocery shopping as early as you possibly can.Let them know how to choose the freshest fruits and vegetables and let them have a feel and look at how fresh really looks like.

“To create really great food,you do not have to make complicated meals,the tastiest foods are the ones made from fresh ingredients.”

A secret to the question as to “how to know  what is fresh ?” is that fresh is always  what is on season and fresh is always cheaper.

Kenya is blessed with an abundance of food,vegetables ,fruits are in plenty and we have no reason not to ensure children are eating at least 2 servings  of fruits and  3 servings of vegetables every day.

Fruits and vegetables are the source of micro nutrients which are essential for the proper functioning of a growing body’s functions.Children with the demands that growth puts on their bodies,we need to make sure they are meeting their dietary requirements.

For many parents who have a problem getting their children to eat fruits and vegetables,a few ideas to try in order to get them to eat more of these foods are .

  • Making fruits are easily available at home,get a bowl which you ensure is always filled with some fruit of some kind.
  • Let the children go shopping with you and let them choose the fruits and vegetables themselves.They are more likely to eat the fruits and vegetables they enjoy .
  • Get creative in how you serve your fruits and vegetables.For vegetables apart from cooking them for short period of time under high heat,try grilling them,serving them in salads sliced or grated.
  • Include fruits and vegetables as a part of every meal. Vegetables come in  such colorful colors hat there would be no excuse not to have them on your plate,they add such lovely color to a meal.
  • Add chopped or blended  fruits to plain yoghurt .
  • Eat fruits rather than blending them to make juice as fruits contain natural sugars and drinking large amounts of juice is likely to lead to a child being overweight because of all the sugar it contains.

2.Letting children play

Children need play as much as they need food.

Play helps children develop physical strength and it is also important as part of healthy brain development.Play is how children learn to interact with the world around them.

The American Academy of Pediatrics in a 2007 paper titled The Importance of Play in Promoting Healthy Child Development and Maintaining Strong Parent-Child Bonds by Kenneth R. Ginsburg had this to say :

Pediatricians should emphasize the advantages of active play and discourage parents from the overuse of passive entertainment (eg, television and computer games)

 

With access to internet connectivity we are seeing fewer children venturing out to play,they are  spending more time on their mobile devices than outside  with other children or even their parents.It is now becoming more common to see children especially those in urban centers who weigh more than they should for their age and height.

Kids need to be more  physically engaged ,this will reduce the incidences of child obesity that are on the rise.Children with a healthy weight have been shown to be healthier,more socially competent as well as more able to concentrate in school.

3.A parent is the best role model

A parent is the best role model of what healthy living should be like.

Children are not very good at following instructions but they are great at being perfect imitators.

When we make healthier choices with what we put on our plates,what we stock in our kitchens our children carry these habits they have watched us practice with them when they grow up and in turn they will influence their own children.

We can change the future of generations to come just by the simple decision we make of what we eat.

Make sure it is the right one.

Was this article helpful,we would love to hear from you.Head over to the comments section with comments or questions about what we just talked about.

 

DO YOU KNOW YOUR GAP?IT’S WHERE EVERYTHING HAPPENS

Life is lived .IN THE GAP (1)

What do you do when you have tried every diet on the planet,even your friends diets and still have not lost weight?

What do you do when the diet and lifestyle you started in January does not work in February?

What do you do when going to the gym becomes a drag and you have stopped trying?

What do you do when you are stuck in the gap between where you are and where you want to be ?

You move forward.

Because life is lived in the gap,where the  challenges and battles to eat healthier every day is a battle between what you feel you want and what your body really needs.

It is lived in the gap where being faithful to your daily exercises is a battle.

You may want to read:WHY YOU ARE NOT LOSING WEIGHT

But let’s go back to the beginning shall we and allow me to tell you about myself.

In order to keep writing,even when I do not post a daily bog post I have to write,in my journal or on a slip of paper or somewhere.Whenever I have kept off writing I have seen my creativity take a slump and it becomes harder each day to write the more I keep off it.

Same thing applies to keeping and staying faithful to the decision to eat healthier as well as exercise,it is hard and it is a choice you have to make every day.

And everyday you wake up to that gap that exists between where you are and where you want to be.That GAP is not an easy thing to wake up to everyday but it is a reminder that there exists within it the opportunity to grow as well as challenge yourself.

Even if you have  tried everything under the sun and you feel  you are  not there yet,do not give up.

That gap you see is a friend,an ally and a  source of  the  energy as well as the motivation to keep going at it,towards your goal.

Now,you may be asking,since you know what your goal is,how do you start towards making this goal a reality,a reality you are aware of everyday and one that keeps you motivated enough to stay the course ?

1.Knowing how you got there.

Real change is achieved when we know where we are and how we got there.

When we understand where we are then we are better prepared to start the journey towards creating the kind of future we would like for ourselves.

Maybe we started having pizza for lunch as well as dinner once too often or it could be that we started  neglecting a regular exercise regime or gave up on the second week of going to the gym when we thought we would die from the muscle aches(muscle aches are actually  a good sign that your muscles  are working as they should).

2.Know what is on your plate every day.

Keeping a food diary for a week of what you eat is a good way of tracking your eating habits.

A food diary will help you see what you are eating more or less off and what you should cut out altogether.You may just find that it is the 4 cups of coffee or tea with sugar that are contributing to all the extra calories your body is storing up as fat.

Maybe it is the extra glasses of wine every weekend that are making it hard to lose the weight .

A food diary is a good way of tracking whatever it is you eat and will give you an idea of how much you are consuming versus what your body really needs.

You will be surprised by what you see after keeping it for at least 2 weeks.

Sharing the details of your food diary with a nutritionist or dietitian will help them create a meal plan that will cater to the kind of lifestyle you are living.Each and every person is different and what diet  works for one person may give very different results to someone else.

By having a diet personalized for you,then you are more likely to stick to it as it incorporates food you can actually eat and not gag over.

Any weight loss program will only be sustainable when you eat food that you enjoy.

3.Knowing what your body needs

In school children are taught the basics of good nutrition ,most people actually know how a good meal should look like. It just seems easier to ignore all the good advice that we know and just eat the food we feel like eating at that particular time.

Every individual is different and a construction worker will not require the same kind of food as someone sitting in the office the whole day.

A woman needs her  food intake  to meet some dietary requirements that a mans body does not require.

The body’s nutritional needs are determined by age, gender,genes,occupation and any medical conditions we may be having.

This is where I would like to challenge anyone reading this to know how your body works and  what your body needs.

When you  know how your body works,what it needs you will know what to give it as fuel in the form of the food you eat.

In case of any medical conditions you may be having with,please see a qualified medical doctor.

4.Know who to seek advice from

The nutrition sector in the country is pretty much unregulated and one should be careful about whom they take advice about weight loss,a change in diet and living healthy from.

Mot public and private hospitals do have resident nutritionists and there are nutritionists like myself who give counselling services to individuals.It is prudent to do some research as well as background checks of people who claim to give out advice on what you should and should not be eating.

And read up as much as you can before you make a visit to your nutritionist or any medical provider.

5.Remember the gap

This gap,this seemingly huge gap that we seem to see before us, that is between where we are and where we want to be is all a matter of perspective.

Always remember that.

That gap can either be the source of a lot of frustration or the starting point towards real change.

Be easy on yourself and celebrate each milestone,even those that seem little,like eating an extra serving of vegetables or fruit or spending an extra half an hour at the gym.

 

When you are grateful for how far you have come ,you are giving yourself the energy and push to keep on running towards the goal of where you want to be.

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TURN UP THE HEAT ON YOUR METABOLISM

Metabolism

“What do you do when you metabolism is slow and you want to increase it ?”

One of the surest way to increase your metabolism is through exercise.

Burn more calories by burning  (pun intended) the soles off your gym shoes is a sure fire way to lose weight.

A slow metabolism may be due to lack of physical activity,genes or hyperthyroidism  which is when your thyroid gland does not produce enough of the thyroid hormone and your metabolism slows down.

The thyroid gland is located at the base of your neck and produces the thyroid hormone which helps regulate your metabolism which is the way your body uses energy.

Th thyroid gland uses iodine from your diet to produce its two main hormones that are important for some very important bodily functions like;

  • Body temperature
  • Cholesterol levels
  • Breathing
  • Body temperature
  • Body weight
  • Menstrual cycle …

The two hormones produced by the thyroid are T3 (Triiodothyronineand) T4 (Thyroxine).

The levels of these two hormones in your body should neither be too high nor too low as they regulate how fast or slow your metabolism is.

These two hormones also work together with insulin which is the hormone that tells the body cells to take up the glucose to be used as energy fuel.

See how a slow metabolism affects your weight ?

If you have no underlying medical conditions, becoming more physically active is a great way to boost your metabolism and now thanks to science there are foods that together with regular physical exercise can help increase your metabolism.

Increasing your metabolism means that you burn more calories as you turn your food into energy that keeps your heart beating, your breathing constant ,your body temperature just right   as well as making sure your body functions as it should.All these things are using up energy which comes from the food you eat.

Thanks to one of the blog’s readers Susan,  who asked about how she could increase her metabolism.I thought about all the other readers who without any underlying medical reason may be having the same question and are wondering how to speed up their metabolism.then I should mention and here.

Exercise should be the first point of callas a means to increasing your metabolism but mother nature does provide means and ways with which we can help her along .

It is worth repeating that while our metabolism is affected by our genes and gender , exercising and eating right will go some way in helping us burn some extra more and who would not want that.

1.Do eat Breakfast

Sounds like a no brainer but you will be surprised by the number of people who do not take breakfast because they do not think it is important or even necessary.

By not eating breakfast you set your body into starvation mode and your metabolism slows and starts crawling at a snails pace to conserve energy.

(Yes,your body is that intelligent)

For breakfast try having foods that are slower to digest and leave you feeling fuller for longer so that you are not craving sugary things.

Try whole wheat bread with a vegetable omelette and a cup of tea or coffee with a fruit as a mid morning snack.

2.Do eat iron rich foods

Every month women  lose some amount of blood through their periods and blood contains the red blood cells that are  responsible for carrying oxygen into your body cells.

Remember the class 6 science lessons on the components of blood?

The red blood cells in your body contain Hemoglobin which  carry 70% of the iron in your body and hemoglobin is responsible for carrying oxygen from your lungs to your tissues.n.

If the levels of iron in your body are low,your muscles do not have enough oxygen,you start feeling lethargic and your  body activity slows down.

What to do ?

Eat foods that will  boost the level of iron in your body and aid in its functions.

Great sources of iron are of course  dark green leafy vegetables like broccoli , spinach,kales,peas and beans as well as lean cuts of meat and poultry.

3.Do take dairy

Dairy products like milk and yoghurt are great sources of calcium ,an adult needs about 1000mgs of calcium daily,pregnant and lactating women as well as those over 50 will need more .You can meet your daily requirement of calcium with your breakfast,having a serving of yoghurt and with your tea or coffee.

A glass of milk is equal to 300 mgs of calcium.

Calcium helps metabolize your fat more efficiently and if you are wary of dairy because of the fat it contains there are now brands of milk with a skim version that will give you the calcium without the fat.

4.Do cut back on alcohol

If you drink at least two glasses of wine in a sitting or 2 beers you slow down the process of fat burning by your body as much as 70 %.Instead of having the liver ,the organ in your body at the center of metabolism  turning  the food you take into nutrients that the body can use it instead turns to the  acetate in alcohol as a fuel source.

5.Do take more protein

When paired with exercise  intake of  protein as part of your daily meals will help increase your muscles and muscles burn more calories than fat.

Having protein in your meals will help curb hunger as well as help you maintain a healthy weight and your body does burn more calories by digesting it.

Great sources of protein are beans,eggs,milk,chicken,fish and peanut butter.

6.Do sleep for at least 8 hours

Sleep deprivation slows down your metabolism and makes your body more sluggish which means you are less likely to engage in any physical activity.A sluggish body equals a slowed metabolism.

Make sure you get at least 7- hours sleep daily and you will wake up hale and hearty ready to tackle the challenges of the day .You will see and find that you are more active after a good nights sleep than otherwise.

Lack of sleep has also been linked to the hunger hormone ghrelin which stimulates appetite,an increased food intake and fat storage.

 

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A NUTRITION DISRUPTION

nutritionist poster

Eating healthy is a form of self love,only you can give it to yourself.

When you make up your mind to start eating healthy,the most difficult hurdle you will have to get over everyday is the hurdle of staying motivated to eat healthy.

Eating healthy is a lifestyle decision that will not be solved by going on a diet.It has to be a conscious decision every day to be mindful about what ends up on your plate.

When I started writing and talking about nutrition I was excited to share my knowledge and experience in the kitchen with my readers and I had a lot of fun.But the very same reason I started writing ,started to wane off because somehow I got demotivated.

Suddenly everywhere I looked,everyone was dishing out nutrition advice based on nothing but what was trending in social media groups.Everyone was selling slimming teas,juicing,keeping off carbohydrates,eating only proteins and making a mess of the beautiful science of why and  how food is used by our bodies.

Everyone was lapping up the myths as gospel truths and my interest in writing started to wane off.My only involvement in nutrition came when I took part in the medical camps organized by our church and I would give nutritional advice and counsel to the people i Met during those medical camps

It was  interesting to see people quickly becoming health experts of sorts from reading just a few articles and without any formal training on what nutrition is, how various conditions would influence how food was absorbed in the body,they would start giving out nutritional advice.

More interesting was to find myself dishing out nutrition advice even without thinking about it and bursting a few myths that were being bandied around as means to weight loss and health .So why did I stop writing again…..

And so I found myself back where I started writing about nutrition because the information  being being bandied about was that staying healthy was a 15 or 21 day affair of eating certain kinds of foods and avoiding others.

But is it …..really?

Staying healthy is a lifestyle choice,a reason most diets do not work is that they promise you  quick results that do not last because somehow you fall off the diet wagon.And so you will find yourself trying every diet that promises to give you quick results when instead you should be using your energy to make healthier lifestyle choices.

And that is the reason I am back to nutrition ,I  got tired of looking at food as if it was an enemy to be fought  instead of something to be enjoyed.

It was time to  burst some myths that I had come across on what living  and eating healthy was all about.You may want to read Why you are not losing weight and why you may not be gluten intolerant.

Here is what I would like to do for you ,as a nutritionist I would like to disrupt the way you see and think about healthy eating.How can you make food your partner in living a healthier life and not see it as something you should be afraid of?

There are many places,people ,pills and teas that promise you quick results but do they really work at keeping you there..at making healthy eating a lifestyle choice?

I have spent years reading about what eating healthy is all about and how we can use food to manage as well as maybe avoid certain conditions.Those same years have been spent seeing how blessed we are as a country because we have such a wide variety of foods and fresh foods to choose from.

Is there a way I can help you live healthier,make wiser food choices,maybe a   topic you would really like me to talk about or maybe write about that you think you need clarity on?

Write it in the comments section and let us see how we can start you on eating more healthy as well as keep you there.

ARE YOU REALLY GLUTEN INTOLERANT ?

Bread gluten

Have you recently met someone who has sworn  to you that they are off eating  any wheat related products ?

Thousands of Kenyan women are going off wheat and for some brief period of time they have gotten rid of the bloated feeling that comes after eating bread.

At the moment we even have producers of  gluten free baked  products for consumers that have celiac disease which is the an autoimmune disorder where the body attacks the protein we call gluten,found in most products made from wheat,barley,rye.

What is gluten you may ask ?

Gluten is a protein found in cereals like wheat,oats and rye and when consumed results in inflammation of the gut and specifically the small intestines .It is estimated to affect 1 out of every 100  people world wide is a hereditary condition. Read more about it at Celiac Org.

Gluten is the “glue” that helps baked food and other products made from cereals that contain this protein retain their shape.Some foods that you may not think of but contain gluten include beer,food coloring,salad dressings and commercial soups and sauces.

You may consider getting a doctors or nutritionists advice and counsel before you confirm an intolerance to gluten.

To confirm a  gluten intolerance you may want to keep a food diary for a period of 2 weeks and even after you confirm that bread is the culprit,remember that bread  is made with yeast which helps bread rise.You already have some good bacteria living in your gut  which in the presence of refined  sugars multiplies and when you add bread that contains more yeast into your gut,it causes the yeast to multiply,producing gas and causing that  bloated feeling you are now familiar with.

This  explains the relief you feel when you keep off wheat products especially bread.

If you really do feel you have to cut bread off from your diet,there are many healthy breakfast options available-boiled arrow roots or sweet potatoes .You may want to read the post we did a couple of years back on Kenyan food classics .

So are you really gluten intolerant ?Keep a food diary and keep a track  of all the foods you eat and you will easily pin point the ones to  blame for the bloatedness. You will be surprised to find fruits among the list ,especially if you skip lunch and have nothing but fruits instead you will get bloated as well.

Fruits contain fructose,a sugar and as we said yeast which is present in low amounts in your gut thrives on sugar,more sugar,more yeast growth more gas hence the bloated stomach.

As soon as you pin point the foods that are the cause of your bloated feeling,try eliminating them over the course of 2 weeks and afterwards try including them into your diet one at a time and in reasonable  amounts .

Does this post help?

Do you think a food diary would help you point out the foods that are the cause of your bloatedness and discomfort?

Do let us know,we love feedback.

WHY YOU ARE NOT LOSING WEIGHT….

 

Take care

A few years back, I showed my now  pre teen daughter ,photos of myself while at the university.

She could not believe it was me.

To be honest she laughed until she cried.

And still did not believe it was me.

I had to take a look at that photo again to confirm that indeed it was me in all my chubby glory.

I was so round ,bouncing off a wall if inadvertently someone knocked me against one would have been pretty easy.

Looking at that picture now,I almost doubt that it is me ,struggling with my weight and pretending I was fine with it.

For every 10  women you meet 9 are struggling with some weight issue.It is never evident at first glance, but we are all as women struggling with something and it manifests itself through the food we indulge in or deny ourselves.

My fluctuating weight was  evidence of the emotional turmoil I was going through on the inside.

I was an emotional eater.Most women are emotional eaters.

We eat and drink when we are happy,unhappy and when we are really really happy with life,we do not even feel hungry.We just feed of our emotional high (like when we are in love) to keep on going  and when the high goes,we can really eat .

My go to foods were  chocolate,ice cream or anything deep fried at  the drop of   a hat    which in a heartbeat were my pick me ups  whenever I was going through some emotional upheaval.

It could be a breakup you are going through,stress at work or just the  feeling that you are stuck in  some area of your life,it does not matter what it is but your body tells you there is something wrong and the only way to “fix “it is get something in your mouth or so we think.

I know I did that several times, taking comfort in food,much easier and tastes really good at the time.

These  experiences taught me something about food,the struggle with weight and wellness.

That sometimes the battle you are fighting is not what people see on the outside,it is what is going on from  the inside that will determine what eventually lands on your plate.

No matter how many diets you go through,how much you read about the benefits of healthy eating,nothing will start working until you fix what is not right from the inside.

The journey to a healthier life starts from the inside and even when you do not feel like it,eat the apple,take the salads,drink more water,cut back on the unhealthy foods and replace them with more fresh vegetables and fruits and magic starts to happen.

It takes some getting used to,remembering that the body you have is the only one you will ever have to take you through life as well as achieve your dreams helps some.

Take care of it.

Have  you ever  struggled with weight and would you call yourself an emotional eater,what helped you get back on your journey to living healthier?I would love to hear from you.

 

HOW TO LOSE WEIGHT FOR GOOD

The holiday season is almost here and taste buds all over the world are getting ready to get tantalized,wooed and swooned with all manner of delicacies.

The holiday season is when we indulge and party like it was 1999.

That is when decisions made earlier in the year on healthy eating eating,great food choices are thrown out of the window to be picked up in January of the next year.

But it does not have to be that way.

Healthy eating can be lifestyle you can keep for the rest of your life.

Here is a guide to get your started.

1.Make your food choices consciously not based on your emotions.

Always know what goes in your mouth and what it is going to do to your body.

2.Mange your food portions

Once you have made the conscious decision to eat well,mind your portion choices.

We all know too much of a good thing is not good at all,so keep your portions sizes reasonable.

3.Chew your food,slowly.

Don’t just swallow your food,taste it ,chew it deliberately and swallow it

You will be surprised that you eat less this way.

It will help you know when you have had your fill.

4.Drink drink drink water

Yes the 6-8 glasses of water daily,make sure your body is hydrated,sometimes those hunger pangs are a sign your o needs more water.

Take water 15 minutes before your main meal or an hour after meals.

5.Exercise

exercise guide
exercise guide

Moderate exercises of between 60-90 minutes daily will help you keep the kilos off.

The cheapest way to exercise is taking daily walks.

Keep moving.

 

WHEN NOT TO LOSE WEIGHT

A while back someone asked me if she could loose weight.

I told her she could not.

She was still breastfeeding.

no

I know it sounds unreasonable but breastfeeding women and pregnant women are a special group of women to me.

Unless after a thorough examination by a doctor who absolutely recommends that one should loose weight,i would not advise anyone to do so.

Reason for this is that the bodies of pregnant and breastfeeding women require more nourishment and putting on extra demands on them to loose weight ultimately affects their nutrition in the long term.

As women we have been known to take drastic measures especially when we want to lose weight,we fast,go on fad diets,we try everything to loose the extra kilo.

When you are breastfeeding or pregnant and are not eating healthy,it is your body that will bear the brunt of it.

Your baby will still get their milk,your growing bump will be nourished all at your nutritional expense.

Other people who need a doctors approval before trying to lose weight are people who have heart conditions,hypertension,diabetes as well as people undergoing chemotherapy and radio therapy.

Please seek medical advise and a nutritionist advise  if you intend to lose weight and are in any of these groups.

LIVING WITH GOUT

An increasing number of young Kenyans are getting diagnosed with gout.

What was once called a rich man’s disease is now affecting a large number of both men and women.

Factors that may increase your chances of developing gout include family history ,being overweight,consuming more than 2 drinks a day if you are a man and more than 1 drink for women,diets high in meat and fats which are high in purine and result in production of uric acid.

Gout develops when your body produces too much uric acid.

Uric acid is a waste product the human body produces,when produced in excess by the body it finds its way into  crystallizes and joints where it causes the swellings commonly associated with gout.

A simple blood test at a medical facility will confirm if you have gout.

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For anyone with a family history of gout or already having the condition some guidelines on living with gout and managing it with diet are:

1.  Avoid alcohol  especially beer and distilled spirits,if you have to drink take just a glass of wine.

2.Take meat,meat products,sea food,poultry in moderation.

3.Keep a high intake of water,6-8 glasses a day is ideal.

4.At every meal ensure you have vegetables and fruit..

5.If you are over  weight ,exercise and adopt healthier food choices.

Here is a link to a diet plan i recently made for a client.

Consumption of diets