Five secrets to dieting compliance


‘Okay, please serve me some full cup of ice cream; and my favorite is vanilla flavor. Don’t forget to add enough cheese in the stuffing of that hamburger. And you know what? I’m just going to spoil myself with all the pizza I can get from Domino’s tonight. After all, it is only for today, and then I will continue with my dieting tomorrow.’ But, that is just how cheating starts and before you know it, you are off your dieting.

Okay, could you cut yourself some slack? No! Statistics have it that 30% of all dieters fail in the first 5-10 days. But you do not want to be among those. A whopping 70% makes it this far, and that is where you belong! Instead of quitting, you could encourage yourself to compliance. So, how do you do this?

Be disciplined

Call it self-will, willpower, resolve, or determination. It all boils down to discipline. Without self-discipline, absolutely nothing can be achieved. You have to understand that you could either be your own worst enemy, or figure out that your strength lies within you first. It is all a choice you have to make. Your success depends largely on you.

Keep company of other dieters

You need the company of other dieters. There is a synergy that this brings. It is just like a group of birds flying in unison; they gain more speed and altitude. A company of fellow dieters gives you support and cheers you on at every achievement. You should find one in your neighborhood or online. Both will be useful for your cause.

poached-eggs-on-toast-739401_1280Use a meal planner

You need a meal planner to achieve your dieting goal. We eat food for a number of reasons which include palatability and the need to satiate hunger. Your choice of meal must not only be palatable, but also filling. Anything short of this, you would just be setting yourself up for spells of cheating in your dieting. Any needless to say that you cannot achieve your goals that way.

Add garnishing to your meal

The beautiful thing about colors is that they appeal to us beyond our conscious realization. Garnish your food; make them colorful and attractive. There is no end to the beauty you can achieve with fruits and vegetables. Present your food to yourself in style. This should help you cope with acquiring some new but needed tastes along your dieting journey.

Do not skip meals

Yes, you want to keep the calories down, and it may seem logical that by skipping meals, you can achieve this. Wrong move! In fact as a rule, do not wait till you are hungry before eating, but rather stick to a consistent meal schedule. By this, the temptation to over stuff yourself due to hunger pangs is avoided.

Are you on a diet? Share your compliance secrets with me, I will not tell 🙂

Share on:

Weightloss friendly foods for your meal plan


Food relatively influences hunger, hormone generation and calorie burn-down in the human body. This is why some foods are better for weightloss than others, according to science.

For people trying to lose weight, it is a good idea to stick to foods that are weightloss friendly.

Based on their overall effects in the human body, here are top weightloss friendly foods that you should know:

Whole eggs

Egg has almost all the nutrients that the body needs in its yolk. It is very high in protein and can make one feel full without eating large amount of calories.

Kris Gunnars, a nutrition researcher, writes in his post ‘The 20 most weight loss friendly foods on the planet’ on that, an ‘8 week study found that eggs for breakfast increased weightloss on a calorie restricted diet.’


Tuna fish is a lean fish, meaning it is fish with low fat. It is a low calorie and high protein food.

‘If you’re trying to emphasize protein intake, then make sure to choose tuna canned in water, but not oil,’ Gunnars advises.

Cruciferous vegetables

Cruciferous vegetables are vegetables that are members of the family Cruciferae. These are the gabbage and broccoli family. Apart from being high in fiber, this class of vegetables also contain some amount of protein.

They also contain cancer fighting substances, Gunnars noted.


Foods with lots of water often have low energy density and they make people feel full without eating too many calories.

‘Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories,’ according to Gunnars.

Beans and other legumes

Legumes like beans, lentils, kidney beans, black beans and some others, are highly useful for weightloss. These foods are high in fiber and protein, two nutrients that have been linked to satiety.

But Gunnars warns that ‘the main problem is that a lot of people have problem tolerating legumes. For this reason, it is important to prepare them properly.’

Boiled potatoes

White potatoes score high on satiety index, the scale that measures how filling foods are. On top of that, they contain a large variety of nutrients, a ‘little bit of almost everything’ the body needs.

‘They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in blood pressure control,’ Gunnars mentioned.

Other root vegetables like sweet potatoes are also excellent.


Nuts are great snacks. They have a balanced store of nutrients. They contain fiber, protein and healthy fats.

Nuts are high in fats, but are not fattening. However, they are high in calories, so it would be wise to not eat too much of them.

Gunnars writes that, ‘Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don’t.’

These foods should help you achieve weightloss without having to stay hungry or keep a strict eating timetable.

This list could be useful for your next shopping, you can find it here anytime.

Share on:

Five ways to avoid unhealthy food cravings and stay fit


Unusual and uncontrollable desire for unhealthy food can become a problem for your body. And the only way to avoid this problem is to mind how and what you eat daily.

‘Cravings are one of the biggest reasons why people have problems losing weight and keeping it off,’ licensed nutritionist Adda Bjarnadottir wrote online in her post ’11 ways to stop cravings for unhealthy foods and sugars’ on

There are various reasons why people have desire to eat food. Hunger is the only healthy reason and whole natural foods are the best things to eat to stay healthy and fit. But snacks and unhealthy foods are what people find available to eat most times.

Apart from hunger, emotional and physiological factors determine how people desire to eat. ‘Cravings are usually stimulated by emotional cues, but then fueled by physiological ones as we imagine what it will be like to eat the food we want to have,’ Brian Wansink, professor at Cornell University, says.

If you currently have unhealthy craving for food, these are some of the tips that would help you get back to normal and healthy craving:

Drink water

Sometimes when you feel hunger, it might just be your body telling you it is thirsty (or dehydrated). So you should not rush for food each time you feel hunger, try to drink plenty water instead and see what happens.

If after you drink water the hunger stops, then you might have actually been thirsty and not hungry.

Bjarnadottir also wrote that, ‘In middle-aged and older people, drinking water before meals can reduce appetite and help with weightloss.

Distance unhealthy cravings

Whenever you have unusual desire for food, try to ignore it and stay away.

The farther you take your mind away from it, the lesser you feel a desire for it, and the farther you keep food that you crave for away from your reach, the lesser the chance you would eat it.

Try doing anything that will distract you from desiring food and keep the food you crave out of reach. You could take a quick walk or a shower. Stop shopping for foods that encourage you to have unusual cravings, which are mostly snacks and sugars.

Eat protein

Protein may be useful. It can help reduce your appetite and stop you from overeating, especially when you eat plenty of it. It fills and satisfies you for a longer period.

Bjarnadottir wrote that study proved that increasing the amount of protein in your daily calories can reduce your unusual desire to eat significantly.

Plan your meals

Planning out your meal for the day or week and complying with the plan can help you control what and how you eat. With your meals more planned out, you can reduce the likelihood and urgency of having a desire to eat unhealthy foods.

Avoid extreme hunger

When you allow yourself to get extremely hungry for long, you are more likely to rush to eat any kind of food. To remain fit and healthy, the goal is to watch how and what you eat, but extreme hunger will make it very difficult to do that.

Eating more regularly and having healthy snacks close at hand is a good way to avoid getting extremely hungry, Bjarnadottir suggested.

Share on:

Four healthy fats that work for weightloss


Over the last two decades, several health and weightloss campaigns have been launched against fats. In that period, health and weightloss advisers started to recommend that meals should have less fat.

This was based on the belief that fats were generally connected with increased risk of heart disease and obesity.

But a group of diet and nutrition researchers led by Dr Iris Shai of Ben-Gurion University of the Negev, after a 2-year study between 2005 and 2007 in Dimona, Israel, made observations which revealed that fats are more healthy than we thought.

Dr Shai, et al., observed that moderate-fat diets, especially ones with high proportion of monounsaturated fat supported weightloss and healthy heart than low-fat and low-carbohydrate diets.

Following this observation, here are four healthy fats that you can have in your diet even when you are trying to lose weight:



Butter faced very harsh criticism in the war on fat that it would be surprising to see it make a comeback. But here we are and it is about to make a respectful comeback.

The new knowledge that butter is rich in omega-6 and omega-3 fatty acids which help the brain function well and improve skin health is changing the former beliefs we had about it.

Butter is also rich in fat-soluble vitamins (A, D and E) and trace minerals, including ‘beneficial selenium’, a powerful antioxidant, Dr Josh Axe explains.

Omega-6 and omega-3 fatty acids are essential nutrients, they are not produced by the body, rather our body needs food sources like butter to get them.



Avocado is a common fruit with numerous benefits. It is very rich in monounsaturated fats which increase the level of good cholestrol, also known as HDL (High Density Lipoprotein) and lowers the level of bad cholestrol, LDL (Low Density Lipoprotein), in the body.

It is also a super storehouse of healthy protein and has the benefits of vitamin E.


Coconut oil

One of the richest source of saturated fat is coconut oil. It is very rich in fats called Medium Chain Triglycerides (MCTs) which make it easy to digest. This kind of fat also boosts metabolism.

Coconut oil is very suitable for cooking. Saturated fats like coconut oil are recommended as the best choice for high-heat cooking because they are more stable and do not react to oxygen easily, nutrition researcher Kris Gunnars wrote.



You can get Omega-3 fatty from seafoods like salmon and sardines. It helps improve brain function and skin health. It does not cause weight gain.

The best types of omega-3 fatty acid are DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) which are readily found in seafoods like salmon and sardines.

Do not fear or avoid fat because you are on a weightloss journey. Saturated and unsaturated fats can be part of your diet. They contribute little to weight gain than low-carbohydrates and refined sugars would do.

Above all, always remember that moderation is key in anything you consume.

Share on:

Scientific tips for losing weight fast and painlessly

The most common weightloss routines are quite tough and painful, because they mostly use a less-food and more-workout strategy which can make you suffer series of hunger bites and body pains without losing weight the way you really desire.

There is a scientific background to the less-food and more-workout strategy for weightloss, but a lot of people give up their weightloss mission very quickly because of the hunger and body pains that go with the strategy.

But there are some other science based tips for losing weight fast and painlessly. So, why give up?

Giving up should not be an option.

Join my WhatsApp group for community weightloss support

These alternative science based tips would help you lose weight fast and without the pains that common weightloss plans based on less-food and more-workout strategies will make you experience:

Reduce sugar and starch intake

The first thing to start with is the amount of sugar and starch you have in your meal. Insulin is the main fat storage hormone in your body and carbohydrates (the stuff contained in sugar and starch) are the food compounds that mostly stimulate your body to produce it.

‘When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs (carbohydrates),’ Nutrition researcher Kris Gunnars writes.

Another benefit is that when insulin is low in your body, your kidneys get excess sodium and water out of your body. This ‘reduces bloat and unnecessary water weight’, Gunnars explains.

Eat proteins, fats and vegetables

Research shows that plenty of protein in the body is good for metabolism. It can boost body metabolism by 80-100 calories a day. Protein-rich diet can reduce ‘obsessive thoughts’ about food by 60% and lower desire for ‘late-night snacking’ by half.

Eat low-carb vegetables like spinach, cabbage, cucumber and lettuce to your full. You can eat huge amounts of these without exceeding the healthy 20-50 grams net carbs per day limit.

Unsaturated fats like olive oil, canola, corn, peanut and other nut oils; nuts, such as almonds, peanuts, walnuts, avocado oil butter do not increase your heart disease risk. Combine proteins, fats and low-carb vegetables in your meal like this and your will maintain the required carb level per day (of 20-50 grams).

Lift weight

Weight lifting or other workouts like jogging, running, walking or swimming can help you too. But you do not really need a workout routine to go with this strategy for you to lose weight.

Your metabolism may slow down when you start losing weight. This is a common side effect. Workouts like weight lifting and running will help you prevent it from slowing down.

Drink water ahead of meals

The water therapy offers the easiest and simplest way to cut down your weight gain. It is the go-to choice for healthy living because it hydrates you without adding any extra calories to your daily consumption.

According to research, drinking water before you eat helps to boost your metabolism by 24 -30% and reduces the quantity of food that you tend to consume.

Have a good night sleep

Another research found that sleeplessness can lead to weight gain, especially in men. You should try to have as much sleep as you can get at night.

This weightloss strategy will lower your appetite, help you lose weight without hunger and improve your body metabolism.

Do not wait. Start losing weight fast and painlessly now.

Share on:

Eating pawpaw for good heart and digestive health


Everybody loves pawpaw. Either for its sweetness, bright color, beautiful seeds or butter-like consistency, or for no apparent reason.

I am yet to come across anybody that has an aversion for it. The worst I have seen is people with preferences. Some people prefer the soft ones to the hard ones or vice versa. But I have not seen anybody that says they do not consume pawpaw at all.

What makes pawpaw a widely accepted fruit?

It is one of nature’s gifts that comes to us in a complete package. It is packed with full health benefits from promoting good eyesight to promoting good digestive health.

In this post, I will discuss its benefits for good heart health and good digestive process.

papaya-771145_640For good heart health

Pawpaw takes the lead among other organic fruits When it comes to prevention of heart diseases.

It contains vitamin C and A which are very good in preventing oxidation of cholesterol.

Oxidized cholesterol in the body builds up in blood vessels and then form dangerous plaques that cause heart attack.

The vitamin A nutrient in pawpaw is concentrated with carotenes and the Vitamin C nutrient is associated with paraoxonase. These nutrients come together to inhibit cholesterol oxidation.

Other vitamins that help promote good cardiovascular health include flavonoids, B vitamins, potassium, copper, magnesium and fibre.

For good digestive process

Papain, also called papaya proteinase is an enzyme that is found in pawpaw. It aids the digestive process by breaking down tough protein fibres.

Even though it is generally not recommended to eat fruits after a meal, ripe pawpaw is exempted from this recommendation. You can eat it after meals especially if your meal contains meat, if you ate a large serving or if you rushed your meal. These situations can put great strain on your digestive system and enzyme producing pancreas.

Eating ripe pawpaw after a rushed meal goes a long way to prevent flatulence and other serious health issues that are associated with poor digestion.

It also helps to reduce the risk of having colon cancer. Its fibre represses the toxins that cause cancer in the colon and keeps them away from the healthy colon cells.

Other nutrients that help prevent colon cancer include papaya’s folate, Vitamin E, Vitamin C, and beta-carotene.

Some other health benefits you can get from eating pawpaw include high immunity, protection against arthritis, stress reduction, good hair growth, good eye health, and prevention of prostate cancer.

Lastly, if you are on the weightloss train, add pawpaw to your diet. It is full of dietary fibre that gives a filling effect. Also, one medium size of pawpaw contains between 118 – 120 calories. It is a good substitute for unhealthy snacks whenever you are on the go and you feel hungry.

Now that you know the health benefits of pawpaw, how do you plan to incorporate it to your diet?

Link 1
Link 2

Share on:

What is the best way to lose weight?

best way to lose weight

Are you wondering on which approach would help you lose weight effectively? There is no single answer this question neither is weightloss a band wagon affair. What you can do for yourself is start small and stick to the routine that suits your health history and body type.

How to start small

First of all, you need to be aware of your weight and the rate at which you add up. Once you are aware that your weight is no longer healthy and might become a threat to your well being, the journey to weightloss becomes easy. This is called acceptance.

Then comes determination. At this stage, you have to be extra cautious not to become desperate as to start using all sorts of medication or exercise routine that are not meant for you.

It is best to appoint a weightloss coach who could help you analyse your lifestyle and then suggest the most suitable weightloss method for you.

Consistency then comes into play. For your weightloss routine to yield good results, you have to be consistent in whatever method you have decided is best for you. Set little goals and achieve them at short intervals, then measure your achievements as you go.

With consistency, you would get the confidence to stick to your fitness plans. If your coach has told you that breakfast is best for you at 6:00 a.m., stick to that time for your breakfast time. If during consultation, your coach concluded that you should workout for fifteen minutes everyday between 7:00 a.m. and 7.30 a.m., then stick to that time.

Weightloss is not magic, and the only best aspect of it is when you are able to keep the fats off. With consistency, you would not have to worry about your fats coming back. As long as you stick with your timetable, the do’s and the don’ts.

How can your coach help you lose weight the best way?

Before you appoint a coach, ask yourself if you are ready to lose weight. Once you are able to answer this question affirmatively, you should look out for a coach that will help your dreams come true.

Look out for a coach who listens. Get testimonials from his/her previous clients, and find out about how he/she runs her weightloss programmes. The best weightloss coach would listen to your individual needs. He will help you work out the best plan for a slim, fit and healthy you.

So what is the best way to lose weight? Our suggestion is that you should start small. Don’t just hit the gym or start restricting yourself from some diets. Consider following these steps:

  • Accept that you need to lose weight
  • Have determination
  • Get a coach; and
  • Be consistent

Do you need to lose weight? Start your journey here.

Share on:

Discover the right diet for your body type


The best way to lose weight is to understand your body type because this is key to finding the right diet and exercise plan that will work for you.

It is important to know which diet can help you make the most of your body shape because losing weight is not one size fit all.

There are three main body types – Pear, Apple and Chili pepper.



This body type has a larger lower body- more fat load in the thighs, hips and butt and smaller upper body.

A pear body type has the biggest challenge losing weight because it is believed that butt and thigh fat (passive fat) are the hardest to lose as they are designed to give women a steady supply of energy during breastfeeding and childbirth.

Cellulite also affects the thighs and hip because it creates a network of fibrous tissues which makes it hard for blood supply to reach the fat deposits.

The best way for this body type to lose weight is by watching fat intake.

A diet rich in complex carbohydrate such as whole grains cereals, beans, lean proteins such fish, chicken, fruits and vegetables is advised because it will help to burn off excess fat.

Exercise is also great way to slim down the thighs and hips. Aerobic activities such as running, cycling help to trim the excess pounds on the lower part of the body.


Chili pepper

This body type has a straight shape with little or no difference between their boobs, waist and hips.

They can be at the risk of cardiovascular diseases through unhealthy eating because when they gain weight, it is usually around the mid-section of the body also.

The diet for people with chili body type includes lean proteins, complex carbohydrates, fruits, nuts and vegetables, a bit of healthy fat won’t hurt too.

Weight and strength training are recommended for the chili pepper to help tone the body and create more curves.


This body type has a larger upper body and a slim lower body because there is more fat load around their middle area.

As an apple, it is easier to lose weight than a Pear because abdominal fat breaks down faster than fat stored in the thighs and butt.

Belly fat still has some health threats which includes increased risk of heart related diseases and diabetes, this is why it is important to watch your waistline.


People with the apple body type tend to have high blood sugar because there is more deposit of fat in the upper area of the body where the pancreas, liver and kidney are found resulting in insulin resistance.

They also need to watch their diet and focus on fibre rich foods, whole grains, fruits, vegetables and reduce their intake of carbs, saturated fats and sugar.

But why fibre? Fibre helps to slow down the digestion of sugar and reduce cholesterol levels.

Regular workout also helps to build the lower body and burn off the flab around the middle.

What body type are you?

Share on:

The rationale of physical fitness for women

Women have always been put in second place by the society in almost all facets of life, except in areas where they have to perform domestic chores such as homemaking.

However, the reverse is rapidly becoming the case as we now have women making names and flexing muscles in all aspects of everyday living. One of such areas is physical fitness activities.

Growing up, I had this notion that vigorous physical exercises were for men only as I was used to seeing only men lifting weights, or doing some push-ups.

All I used to do for physical activity along with my female friends were skipping, running, walking, and the likes.

Nowadays, more women are becoming renowned personal trainers and gym instructors.

What is the rationale behind having almost the same number of women as men hitting the gym or sidewalks on a daily basis for some vigorous physical exercises?

Below are the three major reasons behind this trend.

1. To keep up with their new lifestyle

As more women enter into the corporate industry and work in offices, their routine become disorganized and stress becomes the order of the day.

Normal routine such as meal time, sleep time, nap time, all became scanty activities that are carried out without order.

This has led to lack of adequate sleep, unhealthy eating, reduction in creativity, and weight gain among several other health issues.

The normal routine exercises such as walking and jogging may not be enough to combat situations such as weight gain.

A busy woman would like to shed her fat fast in order to remain active. As such she looks up to more rigorous exercises such as weightlifting, or playing football.

She hits the gym or uses the services of a personal trainer in order to maintain her fitness activity schedule.

2. To maintain good health

Another reason that women indulge in vigorous physical activity is to improve the state of their health.

Based on this table by CDC, vigorous paced exercises burn more than 7 calories per minute, while moderate paced exercise burns between 3.5 to 7 calories per minute.

When they need to keep fit or prevent health conditions such as osteoporosis or heart related diseases, women tilt towards vigorous exercises.

They incorporate it into their moderate activities by intensifying the speed at which they run, jog, or walk without increasing the amount of time they spend on it.

3. To boost self confidence

Women also indulge in vigorous fitness activities to boost their confidence.

There is an increased need to exert self confidence in order to face the daily challenges that come with their new status as career women or business owners.

Being in a high position requires that we make serious decisions and take actions that affect a lot of people.

If the situation arises to be a lead decision maker, some women tend to engage in physical activities while they think through and weight the pros and cons of their own contributions.

What about you? What is the rationale behind your choice of physical fitness activity?

Share on:

Get fit with soy milk

Soy milk popularly known as ‘Soya Milk’ in Nigerian parlance is derived from soy beans.

It is a great alternative over dairy milk because it has a high level of protein, essential fatty acid, vitamins and minerals with exception to the cholesterol and extra saturated fat that is synonymous with dairy milk.

The content of sugar and calories in it is reduced, the lactose level is lower in soy milk than dairy milk because dairy milk has about 12g of sugar per cup as opposed to 7g. It also has high dietary fibre. A cup of soy milk is equivalent to 3 grams of fibre which gives you 12% of your dietary fibre need. It is highly recommended by doctors for diabetic patients.

Fibre is a vital part of our diet and it helps to speed up the transit of food through the body system and also suppresses your appetite making you feel full for a longer time.

Soy milk is the go-to drink for people who have high blood pressure and other heart related diseases because it helps to improve the lipid profile of the blood.

Soy milk fat is unsaturated with zero cholesterol. The mono and poly unsaturated fatty acid in the beans helps to inhibit the transport of fat into the blood unlike dairy milk which is high in saturated fat and cholesterol.

Research has shown that regular consumption of soy milk can reduce the blood concentration of triglycerides and increase the level of high density lipoprotein (HDL).

Do you know that soy milk has some fat burning vitamins? Riboflavin and Vitamin B12. These vitamins are involved in energy production and are important for the metabolism of fatty acids.

Mono unsaturated fatty acid in soy milk also inhibits the intestinal fats and absorption of cholesterol which is a plus for losing weight. Increased daily intake of this milk lowers your exposure to dietary fat.

Soy milk is a key source of protein which helps in development of the body and provides all-round nutrition for all your functional systems.

It also maintains a healthy amount of body muscle which contributes to weight maintenance and nourishes the bones with calcium and phosphorus.

Also regular intake of soy milk plus regular exercise can lead to reduced body fat and higher percentage of lean muscles.

It is beneficial to the men because of phytoestrogen, a unique plant hormone which inhibits the production of testosterone in men.

When the level of testosterone is reduced, the risk of having prostate cancer is minimal and this makes it the best dietary option for the prevention of prostate cancer.

Soy milk is also a great diet supplement because it has a high concentration of isoflavones which promotes bone health and helps to fight against osteoporosis.

Do you need expert help on how to incorporate soy milk into your diet? Contact us for assistance.

Share on:

Six ways to organically detox your body


Why do we even need to detox?

Toxin are harmful agents which are dangerous to the body and it is important for us to detox –  the cleansing of our body systems to get rid of these harmful agents by making more healthy choices.

Here are six ways you can detox without using artificial substances, thereby really getting rid of harmful substances from our body.

Go with green tea

For ye coffee lovers to activate the detox mode, your coffee may have to take the back seat for the green light. Green tea is full of antioxidants which hydrates the body and reduces your chances of overeating or eating the wrong things because it fills you up. The caffeine content in green tea is different and milder on the body system compared to that of the coffee.

Sweat it out

Aside helping to lose weight, exercise helps to reduce friction, lubricate joints, and it is also an effective way of cleansing the body of toxins. Sweating during any exercise routine helps to pull toxins out of the body. It is therefore advisable to hit the gym regularly and sweat out any toxins left in your body.

If you also love to hangout in the sauna, you can use it as another effective way of kicking those bad guys out of your system. To make it more fun, why don’t you invite some of your friends over.


Double your water intake

Like we always say to our readers, there is no such thing as too much water. If you want a faster detox process, then drink more water. Switch over from soft drinks to at least eight glasses of water daily.

Drinking water constantly is a self detoxifying regimen which helps to cleanse and boosts your body metabolism. To make this process more effective, add a slice of lemon to a glass of water and drink it every morning. Lemons help to hydrate the body which in turn promotes the out flow of waste.

Try organic fasting

We are all familiar with fasting because of our various religious backgrounds. However, organic fasting is quite different, as it involves going off your regular diet for some few days and replacing it with fruits, salads, smoothies and other natural foods.

You can’t imagine the type of massive effect this organic routine will have on your body, it will give your organs a break from sugar loading and help it to rejuvenate faster.

Massage and exfoliate your skin

Your guess is as good as mine, how does massaging detoxify the body? I thought it was just for relaxing after a long day at work. But you won’t believe it, massaging is also as effective exercising because it focuses on the pressure points on the body coupled with essential oil involved, it cleanses the body naturally.

Dry skin brushing and exfoliating also helps to refresh circulation and remove toxins from the skin. It improves the appearance of your skin and helps to regenerate a new skin.

Take a deep breathe

Deep breathing is a key component of body detox, because oxygen is essential to the body’s absorption of nutrients and vitamins. It amplifies the lymphatic system by increasing its oxygen’s level which naturally leads to detoxification of body.

If you are looking to detox and you need some group or individual encouragement, do not hesitate to contact us for some gentle nudge.

What is your favorite way of detoxing?

Share on:

Eight foodie tips for staying fit


Do you just love good food and can’t help it with your cravings but you are scared of adding some pounds in the wrong place? Here are some tips to help you with your foodie lifestyle and help you stay fit.

Water it down

The water therapy offers the easiest and simplest way to cut down your weight gain. It is the go-to choice for healthy living because it hydrates you without adding any extra calories to your daily consumption. According to research, drinking water before you eat helps to boost your metabolism by 24 -30% and reduces the quantity of food that you tend to consume.

Do not skip breakfast

Are you in the habit of skipping breakfast? Then you need to stop because weight gain is the end result of skipping breakfast. When you don’t eat breakfast, it leads to a drop in your metabolism and increases your hunger. This causes you to eat more than expected which adds up to more calories in your body.


Go on a beef fast

Do you feel your meals are not balanced without a chunky piece of meat? You are not alone. However, different research studies in the UK and United States have confirmed that people on plant based diet tend to have a significantly lesser body weight and lower body mass index (BMI).

So for people who love their beef why don’t you try a beef fast? Strike off a day of the week, you decide go vegetarian. Is it possible? Yes you can.

Exercise portion control

Have you ever thought about using smaller bowls when you want to eat? It helps you to pay attention to the size of your daily intake. This may not be easy at first but you can take baby steps by reducing your food portions by 10 – 20%. Cutting your servings to half with fruits and vegetables can also help to trigger the desired weight loss.

Eat more fruits and vegetables

This combo is rich in fibre and helps to control blood sugar and cholesterol level. Switch up your diet with fruits and veggies to replace other foods that are high in sugar, fat and salt. You will be surprised at how delicious some vegetables taste. Making this transition will allow you to reduce the risk of obesity related diseases and diet-related problems. Why not try a combination of three to four fruits daily.


Get your fitness groove up

Many of us do not like the sound of exercise or workout but the keyword here is consistency. Do not be restrictive with your exercise routine. Even during work hours, instead of taking the elevator, you can take the stairs.

Walking comes in as a thoughtless way of keeping the body moving and alert. You can also get an accountability partner to keep you focused on your fitness goals.

Snack wisely

We all love to relax after work, munching on something maybe in front of the laptop or television. But snacking can be done in a healthy way with substitutes such as nuts, whole grain cereals and even fruits instead of candy and pastries.

There you have it. Eat your cake and have it, the drink is on us.

Images: Pixabay

Share on:

Four tips to optimise your night sleep


Do you wake up in the morning still having the jet-lag sensation? You feel groggy and would have just preferred to remain tucked beneath the quilt forever. Maybe you only need to optimize your sleep.

It is very possible for you to get out of bed feeling energized and ready to tackle the tasks for the day in full throttle. It all depends on the quality of your night sleep, not necessarily on how long you sleep.

You will find the following life hackers helpful to optimize your night sleep:

Align with your biological clock

Life has a rhythm and you must align your schedule to this rhythm in order to get the best from it. We all have an internal clock that keeps the time of our activities. The process becomes more efficient when you align your schedule with this biological rhythm.

You should keep a regular bed time and wake up time. This means that even on weekends, you do not get to sleep in. If you plan this properly, you will not need an alarm to wake up. Your system will adjust to the sleep and wake up time and you will wake up feeling energized.

Keeping a regular bed time can also mean that you will need to cut down on late afternoon nap. This could affect your night sleep.

Turn off the light

When it is dark, you will fall asleep faster and the quality will be better. The body secretes melatonin; hormone to aid sleep. More melatonin is secreted when the light is down. It sort of aligns with your circadian cycle.

So keeping the light on at your bed time actually affects the quality of your sleep. Next time you go to bed, turn off the light, keep the blinds down, turn off all blinking appliances, or you had better put on your sleep mask.

Regulate your night diet

Say no to late night meals. Whatever you eat should digest before your bed time. That means you want to limit every meal to latest 4 hours before bed time.

Your organs are supposed to be resting when you sleep; do not get them on overdrive. The more reason why you should also avoid big meals before bed.

You do not need any shot of caffeine in your blood stream at night; reserve that for the mornings. Your overall liquid intake before bed time should be regulated to avoid several trips to the bathroom at night.

Exercise regularly

The more intense your exercise, the better your sleep. But even light exercises, such as stretching and walking can have tremendous effect on you. Focus on building a habit of physical training; this will go a long way in improving your overall fitness and health.

However, you should always check with your doctor before embarking on any exercise regime. They will advise you on how safe it is for your health and how vigorous you could go.

When you sleep well at night, you will wake up alert and be more productive during the day. If you are finding it difficult to align a healthy diet with your lifestyle, contact us now for expert guide and advice.

Share on:

How to consume slimming tea for best results

There is so much buzz about slimming tea, thanks to our celebrities who post pictures of #Postbabybod, everyone is in the rat race for a slimmer waistline and hourglass figure. It has become the latest diet fad among women to lose weight fast without going through any strenuous exercise.

Slimming tea contains herbs which burn fat by acting as a fat blocker which cleans out the colon and gives you a trim and slim body figure. It also improves metabolism by lowering calorie intake and prevents the conversion of carbohydrates and sugar into fats.

It contains antioxidants and amino acids which helps to slow down aging by fighting free radicals.

The catechins present in it reduce the formation and growth of tumors, thereby inhibiting the risk of cancer.

Slimming tea also has some dental benefits by killing bacteria that cause bad breadth, tooth decay and bleeding gums. It helps to keep your heart in a healthy condition through polyphenols which blocks the absorption of fat and cholesterol by over 50% to prevent stroke and heart attack.

As much as there are many benefits of taking slimming tea, when it is abused it can be dangerous to the body.

A major component of slimming tea is Senna which is laxative in nature. It is a natural medicine that contains sennosides which irritates the lining of the bowel thereby causing a laxative effect.

Senna has been used in alternative medicine to aid constipation but if overused, it can lead to problems in the gastrointestinal tract and severe diarrhea.

Here are some helpful tips on the consumption of slimming tea:

Choose a slimming tea product based on its effectiveness and find ways to create a healthy tea drinking habit. Substitute tea for morning coffee and chill it for iced tea on hot days.

Drink your tea without adding anything to it, cream and sugar will reduce the weight-loss benefits earned by the tea.

Drink slimming tea only in moderation because it may contain laxative element. Experts warn against drinking too much because it can lead to vomiting, diarrhea, nausea, abdominal cramps dehydration and even fainting.

Always read the content labels, if it has sugar or sweetener put it back on the shelf. To get the best result, balance your tea intake with a healthy diet. Team it with fruits, vegetables and protein.

Know the right time to have your tea. Some experts believe that some teas should be consumed at different times of the day to get the maximum weight loss results.

To get your metabolism going, drink green tea in the mornings while white tea can be taken before lunch to block absorption of fats.

If you need expert help on your meal planning or you are finding it difficult to maintain a healthy diet, contact me for assistance.

Share on:

Five food habits you should form at age 30


With age comes change. Not just in your career, or finance, or relationships, but also in your body. And when the rules of a game change, successful players know to change their strategy.

The same is true for your body. At 30, your body is changing and you probably should not expect it to go at full steam as it was wont to. Sadly, this is one of the realities of life.

So at age 30, what nutritional habits should you form in order to age gracefully?

Cut down on the sodas

Yes, it could be difficult, but quitting sodas, or soft drinks, should be priority. At 30, you should be working on reducing your sugar intake as sodas are loaded with tonnes of sugar. You also get some dose of caffeine too from them.

Endeavor to replace soda with homemade fresh fruit juice. Keep it chilled and you won’t miss soda a bit.

Be sober

Sometimes, and if possible most times, say no to that tempting bottle of alcohol. Celebrate your soberness. Studies have linked alcohol with a higher risk of kidney or liver failure, or both. Some other studies also named alcohol as a risk factor to some types of cancer. You cannot be too cautious when it comes to maintaining your good health.

Limit the tasty fries

Even the less tasty ones, all fries should be consumed with measure. They contain loads of calories and your schedule at 30 might not afford you the level of physical activity needed to burn them. So, why gain the weight in the first place. Your bones are not getting any stronger, you should therefore limit the weight you are putting on them.

Bid chocolates and confectioneries farewell

Wake up! This is thirty, not thirteen. Chocolates, though yummy, are not your friends. Beyond adding to your baggage of calories and blood sugar, they are also damaging you oral health. If you would rid your diet of chocolates and sweets, you teeth can actually last you a life time.

What about pancakes, doughnuts, and other junks? They all add up to give you an overload of calories. You should focus on eating food with plenty fibres, and that does not include refined products.

Reduce you consumption of canned foods

Canned foods may contain unhealthy measure of preservatives. Instead of canned foods, look for fresh alternatives. You should also form a habit of eating homemade meals a with balanced diet. A meal planner could help you through this.

At 30, you should make healthier choices with respect to your health.

How are you maintaining your youthfulness in order to age gracefully? Share your tips with us in the comment box. Cheers!

Share on:

Keeping fit in Ramadan


Welcome to Ramadan, a month to lose sins, and that extra pounds of fat. But remember; SlimFitU is not only about losing extra pounds, but about your overall fitness. With the fast comes a natural tendency to lose the fat, but you will need to keep an eye on your fitness level during this period.

You are what you eat. And this is also true for this fasting period. Before we talk about what and what nots, you should know that beyond weight loss, a higher level of alertness comes with fasting, as the body secretes more endorphin. You should channel this advantage towards productive ventures.

If you will fight the initial lethargy, you could actually get more done during this period.

Your body will use up your supply of glucose and even consume the reserve stored in the liver and other body tissues. There is no cause for alarm, because the fat is burnt after the reserve of glucose is exhausted, but you do not want to go past this level.

In the absence of glucose and fat, muscles are wasted. So, you have to replenish your supply of energy by feeding on carbohydrates and healthy fats.

For Sahur, you should consider low digesting carbohydrates such as oats, wheat, millet etc., with little fat. With this your supply of energy throughout the day is ascertained. You should also include fibre-rich food such as vegetables, grains, potatoes etc., in the diet mix for proper bowel movement.

Fibres are not digestible, but helps the body in digesting and assimilating as much of the digestible nutrient as possible from the eaten food. You should also consider taking thirst regulating foods to stem down your thirst during the fasting periods.

Some of these foods such as banana, dates, pistachios etc., are rich in Sodium and could be bothersome to some kidneys, but you could replace them with, gelatin, fresh mint, lemon, caffeine-free soda etc.

Caffeine is not an option for you during this period; it increases the rate of urination and will increase your thirst beyond the bearable level. You do not want that temptation.

While you should drink a lot of water during Sahur and the entire ‘non-fasting’ period, limit your water intake during Iftar. Iftar should be light meal too; you will want to be very alert during Tarawih.

Above all, you should not forget your physical exercises during this period. You may reduce the intensity and duration. Listen to your body and do as much as you can handle, but do not neglect them. In fact, they will help your mood during and after the fast.

We all at SlimFitU are wishing you a Happy Ramadan, and may Allah answer our prayers.

Share on:

Four foods you should consume for longevity


Have you ever heard of the blue zones? This is a concept for demographics of the world where people live measurably longer and healthier.

Gianni Pres and Michel Poulain identified Sardinia’s Nuoro province (Italy) as having the highest concentration of male centenarians. Other regions in the blue zones include Okinawa (Japan), Nicoya (Costa Rica), Icaria (Greece), and the Seventh day Adventist population of Loma Linda (California).

What makes the difference between these demographics and the rest of us?

They have long standing traditions of plant based diets which is never complete without nuts, seeds and legumes. And as one would have thought, evidence proving that plant based diets reduce the risks of mid-life and old age health concerns, which include heart disease, stroke, diabetes, cancer, etc., has increased over the years.

So, all it takes to have better health and longer life is a meal of fresh fruits and vegetables. Yes, just one meal for today. You will build your recipes over time.

One plant based meal today and the rule is evolution not revolution. Start introducing foods of plant source that you like into your meal and blend it with your existing diet. Days later, take it a notch higher by replacing unhealthy red meat and other animal produce with plant alternatives.

It is a journey, and you could hope to have healthy plant based recipes that you find enjoyable in the future.

Do not forget the nuts, seeds and legumes. Can you tell them apart? It is a bit tricky and most people cannot, because while walnuts and hazelnuts are true tree nuts with seeds surrounded by dry fruit and encased in a hard shell, peanut is not.

In fact, peanuts are legumes, which are edible seeds from pods that you can split in half. So, you cannot necessarily tell by the name.

Almond is another example of nuts, while beans in all its varieties (soybeans, lima, black, chickenpea etc.) are legumes.

What do you think of a handful of nuts on yogurt or oatmeal for breakfast? You could use legumes as meal enhancers, for instance, a handful of cooked beans on salad. That can be very filling. However, portioning is important in these meals, because nuts are rich in vegetable oil, so you could end up with overload of calories when you take too much of them.

Legumes have a higher level of carbohydrates than nuts, but both have similar protein content.

Start improving your diets today with plant based diets, nuts, seeds and legumes, and you will be making an investment towards long life and better health.

You do not have to make the change overnight, as included in the post, take it one step at a time till you find what works best for you and you can stick to it. After all, we are talking about longevity, who needs to worry about making a huge diet change 😉

Share on:

Five best ways to lose weight with tea

Lose weight

Studies have shown that dieters who have tea included in their weight loss diets have shown better compliance that those who did not. This has been traced to the presence of catechins, most especially epigallocatechin gallate (EGCG).

EGCG has been a major focus of diet and health researches which has been identified to have multiple health benefits, among which being anticancer is one. It also improves metabolic and cardiovascular health. As an antioxidant, EGCG also helps the body in detoxifying, that is, it rids the body of toxins.

Of the different types of tea, green tea has the highest content of EGCG, to be followed by white tea, while the black tea only bears a trace. This knowledge should help you in your choice of tea.

But how does EGCG help in weight loss? It suppresses appetite by killing the hunger pangs, and that explains why tea drinking dieters showed better compliance to their diet regime than the non-tea-drinking dieters.

How can you get the best of tea drinking?

Create a tea drinking habit

The easiest way to form a habit of tea drinking is to make it a social activity. Get your family to participate in a late night cup of tea. This could be served while you watch the favorite family show. Or you could make it a ritual in your book or scrabble clubs.

You should ensure that you choose a tea that you each find tastiest, this is for compliance reasons; if you find it tasty, you are more likely to stick with the habit. You should also learn to take your tea plain, without sugar or milk; that is how you reap the real benefits of tea drinking.

Substitute tea for your morning coffee

Tea contains caffeine and will give you the same advantage of drinking coffee, and this comes with the other benefits of tea drinking described earlier. Since the caffeine content of tea is not as much as that of coffee, the risk of caffeine consumption is also reduced.

Take ice tea, not soda, with your lunch and dinner

Cold sodas, or soft drinks, as they are sometimes called, can be tempting, but ice tea is a healthier choice. Take it with your lunch and dinner, and you will not miss a bit.

You could also first take a cup of tea before your dinner. This not only suppresses your appetite, but also fills up part of the stomach, so that you do not need to over stuff yourself with high calories.

Take a warm cup of tea to kill boredom induced hunger

Those lonely afternoons and nights, when a second serve of food is a desired solace, take tea instead. This helps fill the moment with sweat memories, while still keeping the calories down.

Take a cup of herbal decaf tea before bed

This relaxes your body and helps you have a good night sleep. And this (a good night sleep) is important to shedding weight. The tea must be decaf, so you do not suffer insomnia, and you should also not keep it close to bedtime, especially if you are pregnant or have incontinence issues. This would help you avoid sleep interrupting trips to the bathroom.

In all this, keep an eye on your caffeine level, especially if you are caffeine sensitive. While tea may not contain a high level of caffeine like coffee, every intake adds up. So, it is necessary to verify with your doctor, what limit is healthy for you, or you can simply stick to decaf herbal tea.

Share on:

Why you should take rests after fitness activities


In a world where there is an increasing awareness of fitness and the importance of workout in staying healthy, some people are naturally over the top.

We have created terms like ‘gym rats’, those special breed of people who are always at the gym come rain, come shine. They are the gym mirrors, permanent fixtures at the gym, showing us their muscles and espousing the gospel of workout. However, very few fitness enthusiasts talk about the importance of rest.

The human body needs to take some time off to rest and recover from the tears inflicted on the muscles by lifting weights. Recovery includes but is not limited to hydration, stretching and so on.

In as much as we like to imagine the human body as strong and capable of adapting to anything, and while this is true, the body needs time to adapt to the stress and exertion caused by exercise.

Ironically, no matter how much work you put in at the gym, the real rewards of your efforts only begin to take place when your body is at rest.

There are generally two broad divisions of recovery – the short term recovery, and the long term recovery.

The short term recovery is generally the kind which comes after a particularly rigorous workout session.

The long term recovery is favoured by professional athletes who take time off their workout regimes at periods within the year to fully recover. An example of a well regulated weekly casual exercise routine is a 30-minute daily workout session from Monday to Friday with a recovery break from Saturday to Sunday.

New age fitness enthusiasts have championed the concept of active recovery – a process where following an intense workout, a person engages in light exercise as opposed to total rest.

Rest and recovery are critical components of any effective fitness regimen, as well as structuring and sticking to a diet which will also help the body to maximize blood flow and recover quickly.

Post exercise meals make the difference between getting results or not – this is because the human body synthesizes proteins during workouts and these proteins must be replenished.

The pre-exercise meal must also not be under emphasized, eating poorly can drastically affect performance and prevent optimum performance.

Hydration too is as important as diet in recovery. It involves replenishing the body with fluids, many of which are lost during workouts. Water works a real treat for fitness enthusiasts and athletes.

It must also be mentioned that sleep is a crucial part of any fitness regimen and six to seven hours of sleep daily surely gives your body a boost.

If you are going to be hitting the gym hard during the week, you best be hitting your mattress hard during the weekend for some heavy duty rest.

Sleep deprivation is harmful to people who spend long hours working out as it has the long term effect of affecting the body’s hormonal balance.

Just like most of us, we understand the importance of rest to high performance but sometimes we cannot help but feel a pang of guilt whenever we take a day off.

Alright fitness enthusiasts, go into the gym, get out and be sure you do not forget to recover!

Share on:

Snap out of depression with routine exercise


Happiness is a choice; one that we do not all find easy to make. But depression is a monster with heinous claws that sink deep into the very essence of our being.

It is a demon that attacks in those low moments, when we wish for different lives. Devouring the soul, it makes the body weak and the spirit helpless.

Snap out of it! But we all know the only easy thing about that is in the saying. The real victory comes at no cheap cost.

The good news is; a recent research by Emily Bernstein, a graduate student at Harvard University Clinical Psychology, and her adviser, Psychologist Dr. Richard McNally, published in the Journal Cognition and Emotion, suggests that you can actually make an investment towards quick recovery from depression by participating in aerobic exercise.

Their research method involved 40 men and 40 women who were given a questionnaire, which gauged their emotional mood, to complete. Afterwards, they were subjected to a 30 minute jog or stretch. Following the period of exercise, these men and women were shown a sad clip from the 1979 movie ‘The Champ.’ Again, another questionnaire was administered to measure their emotional regulation.

In succession, these men and women were shown an amusing scene from the 1989 film ‘When Harry Met Sally,’ following which they completed the questionnaire again.

A comparison of the data from the questionnaires revealed that the exercises, stretching and jogging, did not instantly boost mood nor did it prevent people from reacting strongly to the sad clip.

However, the difference was observed in the rate at which the respondents bounced back after the sad clip. Those subjected to the 30 minutes of jogging were able to better regulate their emotions after the sad clip than those who participated in the 30 minutes of stretching.

The respondents who jogged and responded strongly to the sad clip, were more able to pull themselves together to enjoy the amusing clip than the men and women who merely stretched for 30 minutes.

This holds great promise in preventing depression. You do not have to give in. You can prevent depression by participating in aerobic exercises.

This, along with other benefits of exercise such as better coordination, better brain power, better muscle strength, longevity, better health, and lots more, should get you hitting the gym for regular hours of work out, or the road for a sweaty session of road walk, or the swimming pool for that body chiseling laps.

A quick way of fighting off depression with exercising is to get busy whenever you feel down, it can be a simple exercise or any positive movement that puts you in a good mood. Sadness be gone!

Share on:

Getting one more hour of sleep for a better life

‘If you spend six hours sleeping daily, on your 80th birthday, you would have spent 20 years of your life sleeping, and that amount to a quarter of your life.’

You might have heard this before, and probably felt guilty about enjoying a good night of sleep. But maybe it is not bad after all to sleep for that long.

There is a need to ponder what benefits sleep hold.

Just like an automobile, you cannot continue to drive the engine endlessly, without oiling, fueling, or servicing for optimum performance. If you do, you are set to see the end of your machine. So, sleep is your body refreshing, repairing and getting ready to refire.

Research has shown that sleeping enough will make you look more attractive and reduce your chance of getting ill.

Regular and adequate sleep also helps you to make better informed decisions, keep you in a good mood, enhance your sex life and helps you maintain a nice physique.

Here is what enjoying that one more hour of sleep means to your body:

More brain power

Just before that big day, when you need your brain to be alert, you should ensure to have adequate rest. This gives your brain the extra ‘gusto’ you desire. Nothing spoils your day and keeps your brain dull than the groggy feeling of poor sleep. For a clearer thinking, you need to throw in that one more hour of sleep.

Better Mood

She is a mother of two. Did I mention that they are twins and just 4 months old? She spent all her nights fulfilling her motherly duties to her babies. She is your boss, and you complained about her being cranky. That is what nights of poor sleep does. To keep your mood upbeat and affable, you should learn to get adequate sleep.

Better Productivity

This sums it all up. For optimum productivity, adequate sleep is very important. Driving the engine for that long hours does not necessarily yield the optimum result. Period of rest; when you check the oil level, refuel, grease moving parts, file blades and pamper your machine is what makes the whole difference. The same applies to your body.

The effects of adequate sleep cannot be overemphasized. When you do not sleep enough, it becomes difficult to take in new information.

When you learn during the day, it is very important that you give your body enough sleep, in order to retain and process all of the information that you have acquired.

Adequate sleep is part of the mechanisms that ensure your body performs its function under optimal conditions. And what do we say; ‘You cannot cheat Nature!’ Continuously depriving your body of sleep means no refreshing, and no repairing.

Share on:

Three side effects of consuming junk foods

Junk foods

Many times, cravings for extremely delicious, less stressful food or pastries envelope man, this has been further propelled by different affordable eateries that spring up on a daily basis.

The changing labor laws have also not helped the emerging situation, as hectic work schedules have consumed the ‘kitchen’ time of most families.

However, what may be hidden from most people is the fact that most of these delicious quick calorie-embedded pastries and food, contribute more harm than good to the body system.

Obesity, various health conditions among other terrible conditions affect individuals that indulge in this habit.

Work with me on planning the best meal for your healthy diet

Filling our belly with lots of junks results in different problems in our body on the long run. Health problems are rapidly on the increase all over the world, and most of these are caused by the ’delicious but dangerous’ junks.

Here are some of the negative effects of eating junks.

Tooth decay

This is an increasingly common phenomenon that occurs when the enamel, the protective coating on your teeth, starts to break down.

Junks containing high sugar content, such as soda and candy, coat your mouth, gums, tongue and teeth with sugar. This sugar coating attacks the enamel and leads to tooth decay.

A common trend among youth is that they constantly visit the dentist due to the love for junks. A preventive measure can be brushing the teeth before going to bed.

Cancer risk

Cancer is one of the diseases that is so tough to treat. Junks generally do contain fibre which is the main reason junk food consumption is linked to an increased risk of cancers of the digestive system, commonly called ‘gastrointestinal cancer’.

Excessive weight gain

Majority of the junks that fill our belly are calorie-embedded. For example, it has been proven by research that consuming 500 calories from junk food each day can lead to 1 pound of weight gain in just a week.

If you find yourself unimaginably attached to that eatery three times a day to get breakfast, lunch and dinner, you may be doing yourself more harm than good, one that may cause an increase in weight, which may in turn lead to obesity.

Instead of excessive consumption of junks, a better option may be opting for fruits and vegetables. Dump the junks for healthier food.

We shall discuss more on how to cut down on eating processed foods in future posts.

Meanwhile, what’s for dinner?

Share on:

Four common posture problems and fixes


All our posts in the past about how to get in good shape have mostly rested on weight loss and fitness routines that are based on diet and exercise. We must not fail to talk about one other important routine. In fact, this one is like the alpha of the pack.

No diet plan and no amount of workout will get one in good shape when one has a posture problem.

As time goes on, posture problems start to affect the spine, shoulder, hips, and knees. This in turn alters the body frame in ways that often lead to back and joint pain, reduced flexibility and compromised muscles, all of which limits the ability of the body to burn fat and build strength.

In this post we like to share four common posture problems and how to fix them.

Overlapping head

When one has an overlapping head, the head shoots forward away from the center of the body form. Having a good posture is about standing upright.


Moving your head, drop your chin down toward the center of your chest, allowing the back of your neck to stretch. Hold it in that position and count to 5. Repeat this routine regularly.

Riunded shoulders

Rounded shoulders happen when the muscles between shoulder and the back are weak.


Lie face down to the floor with each arm stretched out at angle 90° in an high-five position. Keeping the arms in the same angle, raise both arms by pulling your shoulders back and squeezing your shoulder blades together. Hold it in that position and count to five. Repeat this routine from time to time.

Pelvic tilt

A pelvic tilt is when your upper or lower hip bone, also known as the pelvic, tilts forward.


Kneel on your left knee with your right foot in front of you, knee bent. Lean forward until your feel your left hip stretch. Tighten the muscles in your left butt until you feel the front of your left hip stretching freely. Raise your left arm upward and stretch to the right side. Hold it in position and count to 30. Repeat this routine frequently for each side of your hip.

Elevated shoulder

Elevated shoulder occurs when the muscles running from your ribs to your shoulder blades are weak.


Sit upright in a chair with your hands next to your hips, palms face down on the seat and arms straight. Keep the same position and push down on the chair till your hips lift off the seat and your upper and lower chest rises. Keep that position and count to five. Repeat this routine several times from time to time.

A good posture is your ultimate step to having the good shape you wish to get. Pay more attention to your posture as much as your weight loss and fitness plan.

Reference link

Share on:

Five tech tools to help you get in shape


Diet plans and expensive exercise equipment will do you little or no good on your mission to get in shape. If you want to get in shape like a superstar, your get-in-shape plan must have healthy eating, portion control and a solid exercise routine.

You must know that it is hard to find a workout routine that does not just help you get in shape, but fits your need and is easy to keep up with. However there are a few tech tools that can help you find your fit and make the best of it.

These five tech tools can help you get on just fine with the hassle. But the internet has lots of them and while those listed out here may be useful, you can fiddle with search engines, like Google and Yahoo search, to find many others that may work better for you.

Couch to 5k Running Plan

For one who is not used to running, getting on the road for a run may be scary. But all it takes is a small start and the Couch to 5k running plan is made just to prep you up towards your first 5 km run in 6 weeks.

One Hundred Push Ups

Push-ups can be a hard deal. It can even be embarrassing when you are unable to finish a small set of pushs. But push-ups can turn a cheap walk for you. How? The One Hundred Push Ups gives you workout routines designed to take you from 0 to 100 push ups in 6 weeks.


Not only when running, if you are hiking, biking or skipping, on whatever routine, mapping your workout is a good way to monitor what routines you have done, what workouts you have enjoyed and how many calories you have burned out.

If you find the interface too complicated on your first use, you can jump straight to the route creation tool to map out your first run.


Walklogger is a software that is built for your mobile devices. It is a type of pedometer that counts your footsteps by sensing your body motion.

Pedometers are generally great workout motivational tool, that keep track of your physical activity. They are portable devices that you can carry along wherever you go. They come in different sizes and shapes; some are like bangles, others are like wrist bracelets.

We also have the ones that are designed to look like small calculators. You can download Walklogger on your mobile device, enabling you to use your device as a pedometer.


It is easy to set goals but quite harder to nail the target. This tool is designed to help you stick to your workout plan and motivate you to achieve your exercise and fitness goals. You can see it as your artificial intelligence workout coach.

What is stopping you from getting in shape now? Get on your feet and work your way out to that superstar shape you have always wanted.

Image credit:

Share on:

How to track your weightloss progress


A lot of people depend on the weighing scale to measure their weight loss. They are doing everything right , eating right, working out and yet the numbers on the scale are not changing, they get disappointed and frustrated.

Relying on the weighing scale alone to measure one’s progress is not the best. This is because the scale measures water, muscles and fat in your body. Also, food and hydration makes your weight fluctuate.

There are several other accurate ways to track your weight loss progress.


Your ability to do a lot of things which ordinarily was tasking for you to do before due to the fact that your energy level has increased. It could also mean how long you are able to exercise, than before or the fact that you can now do those ones that seemed hard for you before.


Your muscles have gained flexibility and they can do more

Body measurement using measurement tapes

This is done by measuring body parts with a measuring tapes. The body parts to be measured are;

– Bust

– Chest, under your nipples

– Waist, the narrowest part in your stomach

– Abdominals, on top of your belly button

– Hands, both right and left

– Hips, widest part of your hips

– Thighs, the biggest part of both thighs

– Calves , both legs

Do these once every month. This tells you easily when there are changes. Measure in front of the mirror to be sure you are placing the measuring tape correctly.

How your clothes fit

This is measuring changes in how easily you get into your clothes. If a cloth that has been getting tight for you now seems easy for you to wear, then you know you have lost inches. Or if your clothes no longer fit, then you know you are losing weight.

Compliments from family and friends

If your friends and family start making comments such as “Oh! You have lost weight!”, then know that indeed you have lost weight. Especially if they haven’t seen you in months.

Do not measure your weight everyday or every week. If you use any of these other methods to track your progress, you will find out that there are indeed a lot of changes.

Share on:

Seven secrets to weight loss


Losing weight  is as simple as 1,2,3. You probably think I am bluffing. I am sure what is going through your mind is “how come it’s been so hard for me to lose weight all this while?” Really it is not as difficult as you think. Just practice these secrets and it’s bye-bye to obesity forever.

(1) Think about your eating & exercise habits and write them down on a piece of paper. Your stress level and the primary forces behind your stress.

Also write down your rest and sleep schedule, your mindset and thoughts on how you see yourself and your lifestyle. Change your lifestyle through systems.

If you have a proven and successful system, you will be successful at whatever you’re trying to accomplish. For example, your first lifestyle change can be to stop eating ALL carbohydrate foods after 5pm.

(2) Drink 8-10 glasses of water each day. If you don’t drink enough water you will continually get fatter. Human body is made up of 70% water. Of this: Muscles and Heart has 75%, Brain and Kidneys ~ 83%, Lungs ~86%, Eyes ~95%, Bones ~22%, Blood ~ 90%. If you don’t get enough water, you’ll get fat. Mild dehydration slows metabolism as much as 3%. If you don’t drink enough water, you eat too much.

(3) Exercise 15 – 30mins at  4 – 5 times a week. Start with those with less intensity. Then increase gradually. Know when to stop. If you are doing anything and you start feeling headaches please stop. There are so many exercises on Youtube. Just Google cardio and strength training exercises.

(4) Do not starve yourself. To efficiently lose fat, a 70kg woman needs to eat at least 1500cal/day.

(5) Eat 5 – 6 small meals a day. Never stuff yourself in one sitting.

There are foods that:

Burn fat: They help keep insulin levels low which allows for the release of fatty acids. They are high in protein. Most foods beneficial to weight loss contain protein. This is because protein is thermogenic, produces heat when digested. These foods are fish, beans, nuts, eggs, broccoli. We should consume more of these foods.

Also there are foods that:

Turn to fat: the list is endless with most of them being fatty foods. These foods are high in bad cholesterol and should be avoided. These are; High fat dairy products (whole milk, ice cream, potato chips, cheese, full fat yoghurt,) high fat meat (sausages, bacon,) high fat oils (palm kernel , coconut oil) fast foods generally.

Finally there are foods that:

Melt fat: Taking daily servings of these foods is sure to make you stay full and prevent hunger pangs:

– Proteins (as above)

– Grains (whole meal bread {don’t take more than 2 slices}, oats, brown rice)

– Vegetables (tomato, green peas, cabbage, Broccoli, pumpkin, spinach, tofu)

– Fruits (apples, plums, grapefruit, orange, grapes, banana, pineapple chunks, watermelon, strawberry)

-Low fat diary (skimmed milk, low fat yoghurt, low fat cottage cheese) Olive oil

(6) Surround yourself with positive people. If you think you can, you can and you will. If you think you can’t, you can’t and you won’t.

(7) Get a coach or a mentor. If you want to be successful in a particular endeavour look for people who are a success in same and then copy them.

Go here to get tailored weightloss support.

Share on:

Eating right: take charge of your health and life


Eating right. What does it mean? It means different things to different people. The nutritionist will tell us it means consuming the right quantities of foods from all food groups in order to lead a healthy life.

The food groups as we all know are Carbohydrate, Protein, fat, Fruits and Vegetables, Diary, fiber etc.

Thus, when we combine all these in our meals we say we have taken a balanced diet.

But I say eating right is all about YOU. It’s about you and your goals.

When you eat right, you feel good about yourself and your food choices. You eat a variety of foods that provide the nutrients you need to be fit and in shape. You are investing in your body and your future by not overeating or taking in more calories that your body needs.

The World Health Organisation (W.H.O) gave 5 recommendations concerning Healthy eating:

  • We should aim for an energy balance and a healthy body weight
  • We should limit our energy consumption from total fats. We should aim for more unsaturated fats and not saturated fats.
  • We should up our consumption of fruits, vegetables, whole grains and nuts.
  • We should consume as little simple sugars as possible.
  • We should limit our Salt/sodium consumption.

As simple as all these appear, how many of us really practice these. When we eat our foods matters as much as what we eat.

Let’s take the normal day scenario of the Working Mom:

She wakes up early and starts getting ready for the day. She gets the kids prepared for school, if she is lucky she prepares their lunch, if not she branches at the fast food joint on her way for their lunch. The kids may or may not take any breakfast. If they do, maybe cereal or a slice of bread and a cup of beverage. Meanwhile, mom didn’t take anything hoping to take a cup of tea at work.

She drops the kids at school then hurries to work. She gets to work and she gets neck deep into the day’s activities. At around 11a.m, she starts feeling hunger pangs and she remembers “oh! I’ve not had anything”! The next thing she sends someone to buy a drink, a coke or a pepsi, and a pie and she eats! She doesn’t have time to eat a proper meal.

By the time she gets home, she balances to a large bowl of Eba and assorted meats. Because she is very hungry. She has not had any meal all day. And guess what time this is? It’s 9.30pm in the night.

As eating healthy is a nutritional lifestyle that promotes good health, another part to this is regular physical activity. To most of us, we say we are very active. But I bet this is not true.

We sit in air-conditioned car to the office, at the office, we sit all day till close of work. No form of exercise whatsoever. We believe there is no time to waste all in the name of exercise. For some people, they go to the gym, but right there after their workouts they are already consuming their regular drinks.

Regular exercises of 10-15mins, 3-4 times a week will go a long way to keep you fit and in shape.

In all of these, what should your goals be this year? They should be:

  • Better health and abundant happiness
  • Being a healthy, strong and fabulous mom
  • Being a fit, vibrant and confident wife, sister, daughter and professional.

So how can you achieve these?

  • By establishing a lasting lifestyle modification and creating changes in your diet and exercise routines
  • Staying away from unhealthy habits. Plan your day, from your breakfast, which is an important meal of the day to the apple for snacks rather than that chocolate or cake. Planning is very key in the achievement of goals. Also you might want to have water handy so that it will be easier to take rather than that fizzy drink whenever you feel thirsty. Yes make good old water your drink of choice always.
  • Making regular exercise part of your life. It doesn’t take the whole day to exercise. Wake up earlier than you used to. You can Jog on the spot, jump rope (skipping), take a walk. Just make it regular. Even in the office, you can decide to take the stairs rather than taking the elevator. Walk up to discuss with your colleague rather than using the intercom.

Healthy living is all about YOU. We have time for others but we don’t have time for ourselves. Start slowly. Get the whole family involved. Take that walk with your spouse, or daughter or your son. Get support. Surround yourself with positive thinkers. People who will encourage, inspire and motivate you.

The trick to lasting good health lies in mastering positive fitness and nutrition habits. Be that healthy, strong, fit and fabulous mom.

Share on:

Three ways to keep your body in shape

Health is wealth. A lot of people would like to keep fit and eat healthy but they are not sure of the best ways to go about it.

These steps would provide you with a decent idea on how best to loose that body fat and give yourself the confidence boost you need.

  • Eating right – Fruits, vegetables, and water should be your best friends in the kitchen
  • Working out smart: Participate more in aerobic exercises. Being active and consistent are key to achieving your goals
  • Develop an effective and adaptable routine/plan for your diet and exercises.

These activities are necessary to getting that body shape you so desire.

Leave your comments below and please do contact us if you require help developing an ideal exercise plan or diet.

Share on: