WHY I STARTED DOING YOGA

 

Have you ever lived in denial like I have been doing for the last couple of months?

We all do .At least I know there might be at least one person reading this that will identify with living in denial about some aspect of their life.

For me it is the fact that I need to be taking better care of myself.

Am a fastidious eater and I exercise,though not much  .When I started having stiffness in my joints especially when the cold season started I knew it was time to get out a yoga mat and engage in some exercise that would do my joints some good.

Yoga would also give me some me time,Nairobi is such a fast paced city and one can easily forget to take time out for themselves,which might explain why we are seeing a rise in the number of people having to deal with stress related conditions getting younger by the day.

I have tried yoga before  and I like the fact that it is a low impact work out program that will be easy on my joints because I cannot run !

Yoga  is a great option for me because as I said I cannot run and I did not want a work out program that would hurt my joints .

In the short time I have done the yoga workouts which take me about one and a quarter hour every morning,I have righted my posture,learned to listen to the cues my body is sending me and not push it too much.My knee joints feel much better already and I thought to myself why not organize a fun work out for a Saturday morning then follow it with lunch at a swanky upmarket in Nairobi ?

In the hope that some one else out there might be interested,I have space for just 20 people who would like to enjoy a low impact fun work out with some amazing people.

If you feel some time out for yourself on a Saturday morning feels like fun,then by all means sign up for the event.

Use this Yoga Brunch Sign Up Link.

The details of the cost,venue and date will be communicated.

We hope to have our first class on the 26th of this month at a great outdoor venue.

Sign up and invite a friend.

YOUR BMI IS IMPORTANT AND MORE…

BMI POST

 

“…the leaner we are, the healthier we are. And of course, the more physically fit [we are], the better off we are when it comes to over all health.”

Dr David Lau,University of Calgary

A couple of days ago,to be specific on Tuesday I posted an article from the Independent on How Clean eating was having an effect on young women and had gone on to demonize certain food groups,you may want to read it,please do.

Thereafter followed a vibrant conversation from the people who read it and rearing its head very often were these 3 letters -BMI.

BMI or Body Mass Index as we know it has been  bandied around by health and medical professionals and we have scared people into thinking that it is the be all,end all and ultimate marker of good health.What scientist have found is that BMI scores vary among different groups and some like countries in South Asia have developed their own way of calculating BMI’s among their populations.

At its inception , the BMI was  a simple,easy tool to screen populations at a time when  Western populations were having to come to terms  with the increase in obesity in their populations that were becoming more prosperous and were seeing changes in dietary habits.

Health and medical professionals now  use the BMI  to determine “how much body fat ” you are carrying .Research however shows that the amount of body fat individuals carry varies across ethnic groups.

For most people in Kenya ,finding their BMI score is a scary thing , especially when they  find out that they score a higher  or lower than average score and fall on either of two extremes, severely underweight or morbidly obese.

As a guide a Body Mass Index  was developed thanks to a population of individuals who were all of European descent.Any  casual observer can l see  that as Africans our physiology is different from Europeans and since the BMI does not differentiate between body fat and muscles we will have different scores among different ethnic groups .

But what is the Body Mass Index really and how did it come about and is it really a good indicator of how healthy you are or of how much weight you should gain or lose?

To better understand what the Body Mass Index is,we have to go back in history ,more than 150 years ago to  the 1830’s  through to the 1850’S when the BMI was first developed by the Belgian Lambert Adolphe Jacques Quetelet.

As a tool for studying population trends and giving a rough idea of the health status of groups to medical professionals it proved very useful .What it was not able to point out was the amount of visceral fat individuals carried with them.

Visceral fat you said…this is the fat that is around your abdomen and internal organs and is the dangerous kind of fat that will predispose you to conditions like diabetes Type 2,hypertension and other cardiovascular diseases.

The amount of visceral fat we carry is more worrying  than the BMI score .

When you first get your BMI,remember it is the value got from the weight of an individual divided by their height squared and will give you kg/m squared. 

The resulting value is used to classify  individuals as underweight,normal weight,overweight or obese.As such when describing an individual’s BMI score,one often hears the description of the resulting value  being how far from the ideal  one’s weight is from what is desirable for their height.

Over the years there has been an increase in the concern of using a universal cut off point to determine the health of individuals and scientists have been calling for a more individualized approach to determine the health of individuals as Body Mass Index has been shown to differ among ethnic groups .

In a paper titled   Ethnicity and BMI ,that was published in the British Journal of Nutrition by Amy Luke a Professor from the University of Loyola’S Department of Preventive Medicine and Epidemiology,she wrote:

“The WHO’s 2004 call for more research to be conducted in diverse populations seems quite important and necessary if the relationships between BMI,body fat and chronic disease are to be better defined.”

Individuals who are more athletic and have more muscle than fat may  also inadvertently find themselves in the overweight bracket and shorter people find themselves being classified as thinner than they really are.

As a result with the BMI ,  it does not differentiate between body fat and muscle and  people will sometimes find themselves in the wrong classification. Some scientists have argued that using a waist to height ratio would give a better and more specific evaluation of a person’s health .

Why a waist to height ratio ?

Because a waist to height ratio is a better indicator of abdominal fat  and abdominal fat has been shown to be a better predictor of  individuals predisposed to obesity related health conditions.

However,the jury is still out on this and the BMI remains king. .

To be clear, the Body Mass Index is a good tool for population studies but not for individualized health care.The World Health Organization has defined obesity as a condition in which excess body fat affects the health and well-being of an individual and it has used the Body Mass Index as a tool to classify individuals ,research however  has shown that Body Mass Index across ethnic ,cultural groups differs and genetics and environmental   factors also   affect  our well being.

When the BMI was developed humans were leaner and having mainly focused on Western societies where diets were different from lets say individuals in Africa and Asian countries,the Index was and is a guide and could be used with other more specific tests to determine the  health of  individuals .

In this paper published in the scientific journal  PLOS ONE ,scientist from Leeds Beckett University do say that Body Mass Index while  remaining a useful tool  for population screening is not able to identify individuals at risk of developing obesity related medical conditions.

Do we then get rid of the BMI and stop using it as a guide to screen individuals at risk of health complications ?

No,we should not, instead of chasing a number that determines how perfectly healthy we are,it will be more useful to adopt a healthier lifestyle by making healthier food choices and adopting  more active lifestyles .

Active lifestyles where we incorporate more exercise will ensure we burn more of the visceral fat we carry,making healthier food choices like cutting back on alcohol,cutting back on deep fried foods,eating more fiber rich foods are ways of ensuring that you can lose the abdominal fat you carry with you and reduce you waist to height body fat ratio.

My challenge to the great scientists and researchers in Africa  would be for us to adopt more multi pronged approaches to tackle the heath challenges of the continents population .Countries in South Asia have been able to do so.

We could  do more research on the increasing number of lifestyle conditions that are on the rise on the continent and share ideas of how we can help our populations adopt more healthy lifestyles.We should promote consumption of more indigenous foods,advocate for more active lifestyles and create policies that will advance healthier lifestyles.

For now do not just rely on your BMI,take a more active step towards living healthier by making more healthy food choices and becoming more active.

 

 

 

 

4 SIMPLE WAYS YOU CAN LIVE MORE HEALTHY

 

Good food

Having listened to a lot of people share the challenges that come with losing weight or making a healthier choice of what they put into their bodies,I do find that a lot of them have the mistaken belief that to live healthy is somehow more expensive.

It is not.

It is also interesting to see that most people choose to eat out rather than carry lunch or a snack to work which I think is healthier because then you know exactly what has gone into preparing that meal.

Carrying lunch or a snack to work  was something I did when was employed some time back and the greatest motivation for doing so was because I got to save some of the money I would have used for lunch on something else like shoes or a handbag.

And no,I really do not mean that you should not enjoy lunch with friends and colleagues every now and then, you can .

 

To live healthy and to lose weight is affordable because we live in a country blessed with an abundance of healthy food.

When writing down meal plans for people who either want to adopt a healthier lifestyle or lose weight or manage any condition my first rule of thumb is to always get to hear from them what it is that they like eating .

Some of the questions I ask is what foods  they enjoy eating and how using those choices I can help them make more healthier choices.Getting to know other foods then enjoy eating helps me show them how they can incorporate healthier choices from the foods that are available to them and that they can afford.

That is how I come up with a meal plan.

The first thing in being able to lose weight or adopt a healthier lifestyle is to take stock of where you are and how you got there and a great tool that will tell you exactly how you ended up there is by keeping a food diary.

A food diary is a record of everything you eat through out the day,how often and in what amounts.It includes keeping track of what you ate for breakfast,lunch,dinner and any snacks in between.You need also to have an idea of how many tablespoons of oil you use in preparing your meals,how much margarine/butter and the number of teaspoons of sugar you are taking in.

A food diary can surprise you and just by looking at it you will be surprised at how much you really take in.With a detailed food diary a Nutritionist is able to calculate exactly how many calories you are taking in.

Now,back to discussing living healthy is not expensive and I will show how you can do that in just 3 simple ways.

1.Know where to shop

In Kenya we are blessed with an abundance of food and we are spoilt for choice when it comes to what we can eat and are willing to spend.You just have to know where you need to be shopping.

Vegetables and fruits especially come cheap and we have no excuse to not eat more of them .Sources of carbohydrates like rice,maize flour,wheat flour,traditional grains like millet and sorghum are  very readily available.You can get them at the supermarket,neighborhood kiosk or in the numerous open air markets scattered throughout Nairobi.

Toi market that is located on Ngong Road is a great place to buy vegetables cheaply and City Market gives you fairer prices on beef,chicken and fish fillets.Ngara Market and City Market just opposite the Aga Khan hospital will also give you a wide variety of fresh vegetables to pick from.

There are also the organic markets organized at various venues around Nairobi by the Organic Farmers Market   as well as farmers around Nairobi who do deliveries of their produce every week.

It is the sources of protein that make mealtimes more expensive but you  do not have to have beef,chicken,fish fillets  to meet your nutritional requirements for protein.More affordable sources of protein are legumes like  various varieties of beans,dried peas,omena(Lake Victoria sardines) offer youd  the proteins your body needs without breaking the bank.

Omena can be bought for cheap at Toi Market.

“Yes,good food does not have to be eaten with a fork.It is all around us if we are willing to make the right choice.”

2.Carrying lunch or snacks to work

Which do you think is easier,carrying lunch to work or buying food 5 times a week  from a restaurant ?

When you carry lunch to work then you have more choice over what exactly is in your plate and especially if you are losing weight then you need to know what it is you are putting into your body.

Having watched how our food habits have been changing over the years,I am happy to see the opening of more restaurants that are serving real food as well as the demand from Kenyans for healthier food rather than the choice of fries, deep fried chicken and soda  that was available some years back.

This demand has seen restaurants that are serving traditional Kenyan foods as well as foods from other cultures find a home as well as  enthusiastic foodies in Nairobi.

There has been an increase as well in the number of entrepreneurs setting up companies giving the Kenyan consumer more healthy food choices.

3.Learn how to cook

Maybe after reading the first two you thought how can I eat healthy when I cannot cook and I do not have time to learn?

You can learn how to cook by enrolling for a cooking class,one of my favourite Chefs on Facebook is Chef Raphael,he offers cooking lessons for groups as well as individuals.

If you cannot enroll for a class,but a cookery book from any of the bookshops,follow food bloggers   or watch the food shows available on TV or YouTube as well.

A quick search of this blog will give you some recipes,easy ones I promise using local ingredients that you will enjoy.

When you cook for yourself you get to experiment and once you get cooking you will be surprised at what you can whip up with simple ingredients and a sense of creativity.

4.Exercise

Eating healthy is only one side of the healthy living coin,physical exercise is the second side.

One of the most affordable ways of exercising available to anyone on planet earth is walking.Physical exercise is an integral part of a healthy lifestyle and every human being of whatever age will thrive with physical activity.

Physical activity also helps  reduce the risk  of developing certain conditions that may come with weight gain and it also helps improve physical as well as psychological well-being.

As always I love hearing feedback from readers,how are you living healthy or making more healthy choices,what has helped and what do you think I have left out from my list that has helped you and would help someone else?

Please share your feedback in the comments section.

 

 

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.

 

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.

 

Was  this helpful ? we would love to hear back from you.

We love feedback.

See you in the comments section.

 

 

 

 

 

 

 

 

 

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.