Thursday, December 22, 2016

Week 41 Weigh-in: Be Proud of the Journey

Today is the Twenty-Second day of the Twelfth month in the year Two Thousand and Sixteen, and when you consider your journey towards weight loss, how do you feel?

Sad, disappointed, frustrated or happy, fulfilled and encouraged, I would rather say maybe it's not about the happy ending but the story. Instead of checking your weight today and just realizing that the numbers are higher than the first month this year, I would rather you do an analysis of other things like the efforts you have put into living and staying healthy in 2016.

A screenshot of my sparkpage and my weights for the first 8 months

Wednesday, December 14, 2016

Week 40 Weigh-in: Managing Stress 4

I am concluding the series on managing stress this week.
The fifth tip according to the article is referred to as the 4 As i.e. Avoid, Alter, Adapt and Accept. These, as extensively explained in helpguide.org:


Avoid unnecessary stress

It’s not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the number of stressors in your life that you can eliminate.

Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress. Distinguish between the “shoulds” and the “musts” and, when possible, say “no” to taking on too much.

Avoid people who stress you out – If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.

Take control of your environment – If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.

Thursday, December 8, 2016

Week 39 Weigh-in: Managing Stress 3

Stress is simply a reaction to a stimulus that disturbs our physical or mental equilibrium. In other words, it's an omnipresent part of life. A stressful event can trigger the “fight-or-flight” response, causing hormones such as adrenaline and cortisol to surge through the body.

Never say "there is nothing I can do about it". No! Don't accept stress as a part of your lifestyle, you can deal with it, you can minimize it, stress can be controlled. Some quick tips according to Stress Management by Lawrence Robinson, Melinda Smith, M.A., and Robert Segal, M.A.:
  • Move your body frequently—don't sit for more than an hour
  • Make positive face-to-face connection with other people a priority
  • When you can't change the stressor, learn to avoid, alter, adapt, or accept
  • Reduce your intake of alcohol, nicotine, and caffeine
  • Do something you enjoy every day
  • Get all the restful sleep that you need to feel your best.
According to the authors, there are a few tips to manage stress since it is not possible to stop stressful situations altogether, you cannot control what happens outside of YOU but you can control how your reactions will be on the situations. 


Tuesday, December 6, 2016

Managing Stress 2

This is the conclusion of the quiz of yesterday's post and what it could mean to our weight loss journey [culled from Sparkpeople]

Scoring the Quiz

Look at your answers to questions 1,2,4,5,7, 9 and 11, and give yourself 1 point for every True answer, and 0 for every False. For questions 3,6,8,10 and 12, give yourself 1 point for every False answer, and 0 for every True. Add your total points up to get your score.

A high score (7-12 points) shows that your expectations about weight loss are more realistic, and you are more likely to reach your goal.

Each question you scored a zero for represents a misconception or unrealistic expectation that might be adding unnecessary stress to your weight loss efforts.

For example, a zero on Question 11 (you don’t talk to others when you have trouble sticking to your plan) may indicate that you tend to keep problems to yourself, which can add even more stress to the difficulties you are already having.

Scoring zero on Question 8 (believing you can lose weight successfully without slipping up) may mean that you are unrealistically expecting perfection. Slip-ups are inevitable, but they also help you learn from your experience. Expecting to be perfect creates more stress when things don’t turn out as desired. Plus, you will learn less about what does and does not work for you in different circumstances.

Likewise, a zero on Question 12 (determination for weight loss despite high stress in other areas of your life) may indicate that you don’t fully appreciate the difficulties of trying to lose weight, or the importance of modifying your weight loss expectations when other aspects of life become difficult. Sometimes, just holding your own and not gaining (or regaining) weight is a very significant accomplishment!

Finally, the most important concept—if you scored a 0 on Question 6 (believing that weight loss will solve many other problems in your life), you may be expecting more than weight loss can deliver, setting yourself up for problems both now and after you reach your goal.

At least two negative things can happen when you start looking at weight loss as the “magic” solution to everything. First, this puts an awful lot of pressure on the daily ups and downs of your weight loss journey. Every slip-up or bad day, every weight plateau, becomes magnified in importance because, in your head, it is linked to so many other important things. You can imagine how much extra stress you generate if going over your calorie budget or skipping an exercise session has come to mean that the career or the relationship you want is that much further away.

Second, the belief that you have to lose weight before you can start living the life you want only keeps you from creating that life right now.

When healthy eating and exercise are just a small part of what you do to care for yourself, you'll likely decrease stress and progress towards your weight loss goal. A big part of making a successful lifestyle change is putting your weight in meaningful perspective—and you can start doing that right now!


Monday, December 5, 2016

Week 38 Weigh-in: Managing Stress

I did some stress eating during the week and except intermittent fasting and organizing my home, I was not logging any intentional minutes other than a few strength training and of course cleaning the house.

I am going to speak on stress management in the next post. I hope you get yourself ready to de-stress.

I am not speaking about any topic [except the quiz below] today other than just let you into what my weight says this week. I weighed in at 167.2lbs, an 0.2lbs gain from last week.

I saw this article on Sparkpeople.com and I think I can share it here.


To find out whether your expectations about weight loss may be increasing your stress levels, take the following brief quiz. Indicate whether you think the following statements are true or false. To benefit from this exercise, your answer should reflect how you honestly feel most of the time, NOT what you think the “correct” response might be.


Saturday, November 26, 2016

Cleanliness

Cleanliness is next to godliness” [being clean is a sign of spiritual purity] is an English Idiom, this means that if you are living a right life it should reflect in your level of organization and cleanliness on your body, home, office space etc 

What I have realized is that nobody is dirty [you might disagree with me], it’s the secret to permanence of cleanliness that is lost. Let me ask this, is there anyone who doesn’t take care of a place within the home or his/her body on a daily basis? None! So the fact that a home looks unkempt sure doesn’t make a person dirty [except when perpetually so], there are a thousand and one reasons responsible for this.

I have some reasons that normally inform the level of our cleanliness:
  • Habits formed while growing up – if parents are not meticulous about cleanliness, kids won’t.
  • Experience – From experience, some people have learnt to be clean or dirty as the case maybe.
  • Time – Availability of time may just be all what some need to be neat and have a better arranged home
  • Level of irritability – people are irritated by different things, some people’s irritation led to their becoming dirtier because they just find it hard to touch/clean that dirty place [it’s only clusters that get me irritated, I mean cluster of anything including people] or it could make them cleaner.
  • Inborn – I don’t want to agree with this but, for the people that I had met and it looks like it’s in their gene I think what is actually in them is the inability to be idle. They cannot just sit down doing nothing and so they clean everywhere just to keep busy.
  • Impression – some people are clean just to give an impression maybe because of something they’ve said somewhere in a way of boast. For me I hate to put my house in too much orderliness because someone is coming, I always feel I am lying [maybe it’s a wrong approach, but that’s me]. If my home is clean, then I did it just for ME.
  • Sensitivity to germs – some people are really so scared of disease caused by dirt and thus are sensitive or on the other way round some don’t just believe that dirt could harm.
  • Lack of organization – some homes/bodies are not dirty, what it lacks is proper organization. It will almost boil down to the same thing if a clean home is not de-cluttered.
  • Psychological illness – some people are actually sick; I know of a woman who would not touch a mail because she is scared of germs. Or a woman who washed her hands with warm water always till the hands scalded yet she did not stop. And a parent who refused her little kid to mix with others because she’s scared she might contact something in the air.

Thursday, November 24, 2016

Week 37 Weigh-in: Thanksgiving

 “Blessed be the name of God, forever and ever. He knows all, does all: He changes the seasons and guides history, He raises up kings and also brings them down, he provides both intelligence and discernment, He opens up the depths, tells secrets, sees in the dark – light spills out of him! God of all my ancestors, all thanks! All praise! You made me wise and strong. And now you’ve shown us what we ask for….”

The above were the words of Daniel when the Lord answered a prayer and I am also thankful with the above words today because God had kept me. [Daniel 2:20-23]

I am thankful for life and living

I am thankful that I know Christ as Lord and guide

I am thankful for my cute little family

I am thankful for sustenance

I am thankful for multiple miracles that had made me give testimonies before men this year

I am thankful for my mom (good health), my siblings and my in-laws

I am thankful for my nephews and nieces

I am thankful for my job

I am thankful for good health

I am thankful for weight loss, fitness and wellness

I am thankful for colleagues and friends [both real and virtual]

I am thankful that I can dance and I will keep dancing [as I do today]

I am thankful for a great body that God alone gave [God made it easy for me to carry]

I am thankful for the grace to maintain that body.

Friends, I have a lot to be thankful for today and always. Are you?

Tuesday, November 22, 2016

Nutrition

Better late than never. I was not feeling too good posting anything on Wednesday after the weigh in because I was up not just a bit, I was up a lot at 168lbs [It's a number I had not seen in a while] as against the last weigh in of 164.6lbs . I think it's stress which of course led to some episodes of overeating and lack of exercise.

I did travel out on a road trip to an event last weekend and of course sitting for long hours of inactivity and the mental stress of the rough roads too (Naija for you). The mental stress contributed to my inability to even lift a finger in my exercise room.

Nutrition is very important in every weight loss journey, as good as it could be when done right it could jeopardize all good intentioned efforts when done badly. No wonder someone did say "abs are made in the kitchen and not in the gym", this is a true statement because I saw better results when I paid closer attention to my meals. Do I dare to ask this question today, what makes your nutrition on a daily basis? Are they stuff that makes you or mar you? Are they regrettable choices or those you will adhere to long-term?

Nutrients are essential for the body and should be taken in the correct proportions to make it work properly for the body and not become a toxin. You should not be brought under the command of food for any reason, I mean either emotional or physical reason. There could be a reason for eating under some emotional troubles but we should always remember that the emotions will soon go away [whether we find solutions to it or not] but fat deposits don't go away. They stay to taunt us and eventually make us unhealthy.

Our relationship with food should be based on what it's originator [God] made it for, SUSTENANCE. Anything other the desire to eat to have strength in order to fulfill purpose is wrong and would hurt someday. I love food a lot [I am never in denial of this neither do I pretend about it] and I love good food, properly prepared and sweetly presented [not really a good cook though, I only try my best] but I have strong control over food too, I do have a slow metabolism [never my making] and I am fully aware of this and ready to fight it. I don't have to be slim or get my numbers into the 130s but I strongly desire to be healthy at whatever weight that I am in based on the effect of healthy choices and lifestyle.

It is interesting to note that you can actually make do with less food than what you are taking right now [I knew that sometimes ago], if you are consistent with nutrient dense foods you will realize that you fill faster and longer. Even if it eventually becomes bigger when you become more comfortable with your lifestyle, you will know better how to shuffle between living healthy with good portions and having your treats. 

As a beginner in a healthy lifestyle, I will advise not to abhor any food or tag any food "taboo" but I will rather you have your portions controlled first then  with time you understand better what is good for you and those to be labelled "abominable" I have them and I still take them e.g. coca cola but I have come to the level that whenever I allow myself to drink a bottle of coke, I do it without guilt and I move on.

Some facts to watch out for as you decide to do it right this week.

1. Stress can lead to overeating and overeating can lead to stress.

2. Friends and family can unintentionally contribute to poor nutrition

3. It is not correct to classify any food as good or bad

4. Mind over matter, this means guiding your thoughts whenever you want to eat anything.

5. Stop using food to fill a gap in your heart. It doesn't work.


This is a short post as I am still posting about my weigh-in and challenges tomorrow. I hope the weight is favorable.

Keep on 'Keepin on



Monday, November 14, 2016

Accountabili-buddy

It could be funny that I normally get inspirations through some routines on a daily basis like when I am taking my bathe, during my morning meditations and when I am doing strength training. Today, the word accountabilibuddy dropped [I have heard the word before, though]. 

Accountabilibuddy simply means an accountability buddy. To be accountable in the first place is the ability to be answerable or responsible for an action, it is the will to justify an action or a decision taken. It is that state of not excusing a flaw either it was caused by the culprit or an external force. 

To be successful on this weight loss and healthy living lifestyle [even in life], one needs to be accountable for whatever happens. Don't be quick to put blame on others, when you accept the blame, you are being accountable and it is easier to make the right choices the next time such scenario occurs because you don't want to feel guilty anymore. I have heard a dozen blame trading on why some people are careless with their choices of food and lifestyle just because they are not ready to be accountable; I had such unreasonable excuses too in the past to live wrong, like...

Wednesday, November 9, 2016

Week 35 Weigh-in: Consistency

As I did yoga (Wednesday exercise) this morning, and looking forward to a favourable weigh in, "consistency" came to mind on a topic to speak about. I think the ease by which I slide into some yoga poses brought this to mind. 

Consistency is a pattern, a compatibility, lack of deviation, a uniformity that defines anything ranging from behaviours to substances. Doing a particular thing with so much steadiness and constancy without slacking.

If weight loss is going to be meaningful then consistency must be the watch word. When exercise/diet is consistent, the weight loss becomes easier and new challenges/heights could be set. Meanwhile one of the major challenges even in life is actually becoming consistent with anything. Life gets in the way and there is a diversion which could in turn lead to deviation from any set goal.


Thursday, November 3, 2016

Week 34 Weigh-in: REFOCUS


Weight loss journey can be as interesting and as boring, it can be as inspiring as it can be frustrating. It is the desire to keep moving no matter what, that brings the most success. I had been on this for the past 6 years and it is funny how many times I had to lose and regain those tiny pounds but somehow I am nearer to my goal weight now than ever before. Sometimes I lose weight rapidly, other times they come in tiny bits and some days it's like I woke up to gain 5lbs that will refuse to go away irrespective of what is done. In this long journey to great health, I have learnt to keep on keeping on even when the surrounding conditions doesn't permit it.


Wednesday, October 26, 2016

Week 33 Weigh-in: Functional Fitness

Fitness or physical fitness is a general state of health and well-being and, more specifically, the ability to perform aspects of sports or occupations. Physical fitness is generally achieved through correct nutrition, moderate-vigorous Physical exercise, physical activity, and sufficient rest.

It's not how long we will live, but how well. You can be successful without Fitness, but your success may be limited. Fitness builds energy that makes it possible to live with more zing and power. It's the pep you'll need to really go after your passions and goals. Our bodies were meant to move -- they actually crave exercise. Regular exercise is necessary for physical fitness and good health. Once you begin to exercise regularly, you will discover many more reasons why exercise is so important to improving the quality of your life. 

Exercise reduces stress, lifts moods, and helps you sleep better. It can keep you looking and feeling younger throughout your entire life. A person who is fit is capable of living life to its fullest extent. It's more than just fitness....it's rebuilding your life to live to the fullest extent!


Monday, October 24, 2016

Trigger Clothings

Kyra Williams is the leader of a sparkteam where I am a member, she is also a blogger at kyrawilliamsfitness.com. She periodically sends mail to us [members] on some important topics, this caught my attention and I am willing to share it on my blog.



Wednesday, October 19, 2016

Week 32 Weigh-in: Journey to Success




This is a big challenge for most of us to come to terms with during any weight loss journey. 

Everybody reacts to nutritional change and fitness differently. My pushups may make different muscle changes on me than your pushups do on you. But it’s really hard to remember that when someone lost twice as much weight as you did in the same amount of time. 

We have all had those moments when the comparisons become a negative thought: 

Why can she lose weight so fast and I can’t? 

Keep it sane. Don’t compare yourself with others weight loss paths. Keep positive. Support yourself and congratulate others. 

Your journey is your own!

Thursday, October 13, 2016

Week 31 Weigh-in: Be Proud of YOU

Today, take a look at YOU...
Just look at ALL you have accomplished!
Be PROUD of YOU!
YOUR hard work and persistence are paying off!
Keep UP the GOOD work!
Yes, YOU can do anything you put your mind to do!


Google says, pride is a feeling of deep pleasure or satisfaction derived from one's own achievements, the achievements of one's close associates, or from qualities or possessions that are widely admired. It is the consciousness of one's own dignity.

Wikipedia however talks about pride as an inwardly directed emotion that carries two antithetical meanings. With a negative connotation pride refers to a foolishly and irrationally corrupt sense of one's personal value, status or accomplishments, used synonymously with hubris

Monday, October 10, 2016

Do it right!

One of the tasks for this weekend on the Biggest Loser Challenge is to blog about what I have been doing right for the past one month.

I started this challenge in the first week of last month and I will like to reflect on my weigh-ins for the past 5 weeks and then we can conclude if what I am doing is working and either right or wrong

First Week: 166.2lbs

Second Week: 166.2lbs

Third Week: 165.6lbs

Fourth Week: 167lbs

Fifth Week: 167.8lbs (sighs)

Well, the above is never a lie because whatever choices I make on this weight loss journey will most definitely reflect on the scale. Except you want to start deceiving yourself on this, when you don't do it right it will definitely be evident and the best is to be accountable for it, make changes and move on.



Thursday, October 6, 2016

Week 30 Weigh-in: Just Me

A collection of some of my favorite photos, they are not the best but there is something very like ME in those pictures.


October 2016
August, 2014


2010, 2012, 2013
I am using these to appreciate who I am and what I have grown to be over the past 6 years of the weight loss journey. It had been a lot of struggle and still struggling but I am closer to my goal than when I started. God forbid I spend another 6 years to get to my goal weight, in fact I have some great plans underway that would ease my journey and I will get a better "after" picture than these.

I weighed in at 167.8lbs. An 0.8lbs gain from last week [I am not happy about that anyway], but just as I said the journey to maintenance is starting soon by the grace and help of God and a great determination to do it.

Thursday, September 29, 2016

Week 29 Weigh-in: Challenge Recap Week 3

Yesterday was weigh in and it was not too good thanks to wacky hormones (every woman's monthly bane). I weighed in yesterday and I thought it was due to late dinner on Tuesday that showed on the scale but when I tried it this morning, it was worse despite the controlled portion yesterday and taking my early dinner. Now I know it has something to do with water weight.

Anyways, the week was not bad and I did everything to be sure the weekend challenge was on point.


Tuesday, September 27, 2016

You're Worth It

It doesn't matter how good the plan or idea, nothing will work for you if you don’t believe in it. And more importantly, nothing will work if you don’t believe in yourself. 


YOU ARE WORTH THE EFFORT!

Find above the words for week 3 of our challenge, I really love this motivation statement because I have been there.

Monday, September 26, 2016

Don't Give Up

You're bored. Frustrated. Exasperated. Tired. Just too busy to even think of trying to lose weight. You want to quit. 
Don't despair. You've reached the point in your weight-loss project that truly determines whether or not you're going to get to your goal and stay there.


Thursday, September 22, 2016

Week 28 Weigh-in: Challenge Recap (Week 2)

The Biggest Loser Challenge (BLC) is still on and I had a great week save my lack of consistent exercise.

The challenge emphasized greatly on setting goals on all levels and meeting them.

Nutrition Goals
I did a daily meal plan and tracked it in my journal at the end of the day. I made sure to record everything that made it's way into my mouth daily and wrote statements of caution for anything that was not planned for the previous day. I realized at the end of this challenge how good it is to plan meals ahead, it gave me a sense of discipline and some accountability.

Fitness Goals
I did badly on this part, for whatever reason I am a bit incapacitated. I wanted all my exercise videos on a memory card because of some hard disk issues I had with the computer and solution seemed not to be coming forth quickly. I am not making excuses because I had lots of other alternatives but I promise myself that this week will be better.

Goal Setting
I did not get the instructions well at the beginning so I did not do well on this part of the challenge too. When I got it right, I eventually set a goal of 10% Weight Loss Solution for myself i.e. I will calculate ten percent of my present weight and look to getting that out of the way within the remaining thirteen weeks. I CAN DO IT.

(Photo - BlcNavyNinjas)


Monday, September 19, 2016

SMART Goals

SMART Goals


pinterest



A useful way of making goals more powerful is to use the SMART mnemonic. While there are plenty of variants (some of which we've included in parenthesis), SMART usually stands for:

S - Specific (or Significant).

M - Measurable (or Meaningful).

A - Attainable (or Action-Oriented).

R - Relevant (or Rewarding).

T - Time-bound (or Trackable).

For example, instead of having "To sail around the world" as a goal, it's more powerful to say "To have completed my trip around the world by December 31, 2015." Obviously, this will only be attainable if a lot of preparation has been completed beforehand!

Further Goal Setting Tips:  The following broad guidelines will help you to set effective, achievable goals:

State each goal as a positive statement - Express your goals positively – "Execute this technique well" is a much better goal than "Don't make this stupid mistake."

Be precise: Set precise goals, putting in dates, times and amounts so that you can measure achievement. If you do this, you'll know exactly when you have achieved the goal, and can take complete satisfaction from having achieved it.

Set priorities - When you have several goals, give each a priority. This helps you to avoid feeling overwhelmed by having too many goals, and helps to direct your attention to the most important ones.

Write goals down - This crystallizes them and gives them more force.

Keep operational goals small - Keep the low-level goals that you're working towards small and achievable. If a goal is too large, then it can seem that you are not making progress towards it. Keeping goals small and incremental gives more opportunities for reward.

Set performance goals, not outcome goals - You should take care to set goals over which you have as much control as possible. It can be quite dispiriting to fail to achieve a personal goal for reasons beyond your control!

In business, these reasons could be bad business environments or unexpected effects of government policy. In sport, they could include poor judging, bad weather, injury, or just plain bad luck.

If you base your goals on personal performance, then you can keep control over the achievement of your goals, and draw satisfaction from them.


Set realistic goals - It's important to set goals that you can achieve. All sorts of people (for example, employers, parents, media, or society) can set unrealistic goals for you. They will often do this in ignorance of your own desires and ambitions.


pinterest


(The above write up is from the BLC challenge from the second week. Thank you Grace and the other Admins for letting me share this)

Thursday, September 15, 2016

Week 27 Weigh-in: Challenge Recap (Week 1)

The week 1 of the Biggest Loser Challenge ended yesterday and Wednesday Weigh-in is today. I will like to give a recap of how that past week went.

During the weekend challenge we were required to do the following:

Develop Nutritional Habits

Develop Fitness Habits

Develop Healthy Habits


Tuesday, September 13, 2016

New Beginnings



Starting today, eliminate the belief that things always go a certain way or that you never stay with your goals. Whenever those doubts creep back in, immediately give yourself this new message:

Wednesday, September 7, 2016

Week 26 Weigh-in: Balanced Diet on a Budget

There are instances of economic recession all over the world right now, and Nigeria is not an exemption and if I am allowed to say this, we seemed to be at the core of it right now. I am writing as it relates to my environment and what I practice.

I noticed that healthy foods can be expensive in this side of the world except you are truly determined to do what is right. I will highlight food sources and what you can consume to get the daily requirements of such classes of food. I will dwell more on protein, fruits and complex carbs because that is where we have most challenges when it comes to being balanced around here.

Protein
Beans: Right now beans seem to elude the present recession as the price of beans is stable at N1200.00 ($3.00) for a paint rubber measure. It's a staple seed that can be diversified. You make your beans porridge, pudding and cakes out of this and you still have your fill from little. (3/4 cup cooked beans = 1 serving)

Wednesday, August 31, 2016

Week 25 Weigh-in: Biggest Loser Challenge

I am sure you are familiar with the Biggest Loser TV series that ran its 17th season this year - since 2004. It is a challenge where obese or overweight contestants are made to go through rigorous exercise and strict dieting disciplines. They compete for cash reward for 3 months and after which a ranch winner and a home winner emerges. So when next you hear "biggest loser", its not pessimism they mean the individual with the lowest number on the scale, I will most love to be in that category, lol. 

Post today is about a replica of this TV series that I have been involved in over the past 4 years. This is an online version of the biggest loser TV series. This challenge runs for 15 weeks straight with a weekly Wednesday weigh in and some other in between activities just to keep team mates on their toes for the period, some of which are:


Tuesday, August 30, 2016

Giveaway - Part 2

I am giving this away so you can have some bonus to browse my page, lol. I am not having you do anything before winning this giveaway (except you get here first) but I will desire that you comment on this page what your favorite post is on my blog, I trust you will do this.


Wednesday, August 24, 2016

Week 24 Weigh-in: Family

I have cracked my brain over what to write about today and when I tried putting some post together about "living healthy on a low budget" (watch out for that next), the topic "family" just popped in my mind and I decided to just pour my heart out a bit this week and also reminiscence into what my family eating style was about too.

I grew up within a family of 7 including mom and dad. We are a combo of 3 boys and 2 girls, friendly siblings in our years of growing, we did everything together and really loved ourselves. I think as we were growing we started recognizing our individual differences and it could only make us form parties, I don't mean we disliked ourselves but we started preferring one person over the other and obviously became closer with one more than others, lol. (If this has not happened in your family, raise your hands up).



Friday, August 19, 2016

Wednesday, August 17, 2016

Week 23 Weigh-in: Food Pushers

What or who are food pushers? We encounter them daily during our weight loss journey and instead of avoiding them I think we can be polite. This post is based on some facts about food pushers and as I had personally encountered them and the few reasons why they push food at you.



They can be categorized into 3.

Monday, August 15, 2016

Fitness Essentials

I received a mail this past week with a request to discuss the above topic. It's not a very sensitive topic because I am more result-oriented than checking style out during or after a sweat session but I think I got interested along as I wrote.

I am a stylish person in my own little way (we had that since we were little), and I think I can be crazy with labels. I love anything that I need to buy to be close to the best if not the best, I window-shop a lot maybe it's the reason I stand out for buying quality. It's in me to save to buy the best not for a show off but I believe that buying the best will save you of future unnecessary expenses (I have tested and tried that on several occasions).

I become more conscious of kitting up for my workout sessions and probably answer a few questions so you understand my style.

Wednesday, August 10, 2016

Week 22 Weigh-in: New Exercise Plan

My weight is up this week because of a new exercise plan. 

I weighed this morning first thing after leaving the bathroom and it was a gain from last week, I decided to do my workout for the day which was a high intensity interval training. After the exercise, I bathe and weighed again and it was an increase on the scale. I wish to address this in my post today.

I had been discouraged over and over about this issue in my journey towards losing weight. I mean, starting a new exercise plan with great expectations of a cooperation from the scale only for you to sight a bad gain at the first weigh in, urgh...

Thursday, August 4, 2016

Week 21 Weigh-in: Overeating

Overeating is the process of eating excess food in relation to the energy expended by a person. There are a thousand and one scientific explanations that is given to what happens before, during and after overeating. I want to explain overeating as it relates to me.



I mostly have this experience when I think I am too hungry or when I enjoy the meal or when the food is my favorite. I think as much as it is easy to explain overeating, it starts from the mind then the mouth and the most effect is felt in the stomach then the waist in that order.

Wednesday, August 3, 2016

Little Beginnings

The Bible says "do not despise the days of little beginnings". Zechariah 4:10

In the spirit of keeping a streak for 20 weeks straight and 200 posts on this blog, I have decided to give something away. I wish an ardent viewer takes this away, it's for NIGERIANS alone. I promise to do this more often and probably bigger too.

Thursday, July 28, 2016

Week 20 Weigh-in: Celebrate



I have kept at this streak for 20 good weeks straight up. Yaaaaaaaaaaaaaaayyyyyyyyy

Find Below my chart for the past 5 months of consistent weigh ins.

Wednesday, July 20, 2016

Week 19 Weigh-in: 166.2lbs

I have been weighing myself and blogging about it for almost 20 weeks consecutively. I feel proud of myself because I know that consistency is very important in a weight loss journey and I am doing just that.

For the past 3 weeks I had been posting on eating, hunger and other things in-between. I posted about CRAVINGS, DESIRE TO EAT and HUNGER, today and I am going to make my inference from the past posts and how it could affect me as a person (one of the purpose of this blog is for readers to learn from me and succeed).

My conclusions goes thus:

1. I now know what true hunger means, which according to Dr. Fuhrman is felt at the throat and at the back of the mouth (refer to the last week's post)

Thursday, July 14, 2016

Week 18 Weigh-in: True Hunger

It's a new week and I am a little excited today for some reasons:

1. I had my first workout Wednesday morning after more than 3 whole weeks of inactivity.
2. I just got clue to a new challenge and I am really excited that I may not bored out of this.
3. Intermittent Fasting is working and I am not worn out. It's more spiritual than physical and that keeps me going.
4. This is my 200th post on this blog, a wonderful milestone for me. I am proud of myself

The post on true hunger is not really mine but a fact as researched by Dr. Joel Fuhrman, M.D. 
Happy Reading.

Hunger is good to experience on a daily basis. Hunger is important to aid in our enjoyment of food and get the precise signals from our body to know the amount of calories we need to maintain our lean body mass. When we eat when we are hungry food tastes much better and we are physiologically primed for proper digestion. Hunger, in the true sense of the word, indicates to us that it is time to eat again.

Consider that real hunger is not often experienced in our modern, overfed population. Most people no longer even remember or are aware what hunger even feels like. Most people are surprised to find that true hunger is felt in the throat and not in the head or stomach.

Instead of true hunger, people get detoxification or withdrawal symptoms that they mistakenly consider hunger. They feel shaky, head-achy, weak, fatigue, get abdominal cramps or spasms and other symptoms which they consider manifestations of hunger symptoms because they are relieved by eating. I call this “toxic hunger.” Toxic hunger is the symptoms a person experiences that are due to toxic wastes being mobilized for elimination. It occurs after a meal is digested and the digestive track is empty, and it could make us feel very uncomfortable.

Generally, we eat to get rid of these withdrawal symptoms and it works. In fact, this is one of the most important contributors to our population’s overweight condition. We eat the wrong foods and just a few hours later we feel ill, stressed out, shaky, weak, mentally dull, and we are driven to eat again to relieve the discomfort. Did you ever hear someone saying they needed to eat because they feel so shaky? The question is, are these symptoms “true hunger,” “hypoglycemia” or something else? I claim that these symptoms occur simultaneous to our blood sugar decreasing but they are not caused by “hypoglycemia.” Rather, they result from sensitivity to mobilization of waste products which is enhanced when most active digestion is finished.

When we eat a nutrient-dense diet, rich with lots of colorful vegetables, we will better meet the nutrient needs of our body and reduce free radicals and other toxins that build up in our tissues from a diet of poor quality. When we have a lower level of waste on our tissues as a result of micronutrient adequacy people no longer feel those (withdrawal) symptoms of “toxic hunger” leading to overeating behavior.

When our diet is low in nutrients, we build up intra-cellular waste products. So when digestion stops, our body goes through a period catabolism or breakdown and this results in, and is accompanied by, the release of toxic substances into circulation for removal. Our cells harbor toxic products that build up in the body when our diet is relatively nutrient-poor. Phytonutrients enable cellular detoxification machinery. When we don’t eat sufficient phytochemical-rich-vegetation and consume excess animal proteins (creating excess nitrogenous wastes) we often exacerbate the build up of metabolic waste products in our body.

The confusion is compounded because when we eat the same heavy foods that are causing the problem to begin with, we feel so much better. This makes becoming overweight inevitable, because if we stop digesting food, even for a short time, our bodies will begin to experience symptoms of detoxification or withdrawal from our unhealthful diet. To counter this we eat heavy meals, eat too often and keep our digestive track overfed to lessen the discomfort from our stressful diet-style.

When our bodies have acclimated to noxious agents it is called addiction. Try to stop taking the heroin and we will feel ill. In fact, we must have it or we will become terribly sick. This is called withdrawal. When we stop doing something harmful to ourselves we feel ill as the body mobilizes cellular wastes and attempts to repair the damage caused by the exposure.

If we drank 3 cups of coffee or caffeinated soda a day, we would get a withdrawal headache when our caffeine level dipped too low. We could take more caffeine again (or other drugs) or we could eat food more frequently which can make us feel a little better as it retards detoxification or withdrawal. In other words, the caffeine withdrawal symptoms can contribute to our drinking more caffeine products or eating more frequently as a means of managing the symptoms from caffeine withdrawal.

Likewise, a few hours after eating the standard low-nutrient diet most people begin to feel "hungry". They feel weak, headachy, tired, mentally dull, and have stomach spasms. I call it "toxic hunger" because these symptoms only occur in those who have been eating a toxic diet. True hunger would not have occurred so early after the meal.

True hunger signals when our body needs calories to maintain our lean body mass. If we ate food demanded by true hunger and true hunger only, people would not become overweight to begin with. In our present toxic food environment, we have lost the ability to connect with the body signals that tell us how much food we actually need. We have become slaves to withdrawal symptoms and eat all day long, even when there is no biological need for calories.

Fortunately, this cycle of eating, and then avoiding the symptoms of detoxification by eating again, does not have to continue. There is a way out. When you restore the nutritional integrity and relative cleanliness to your tissues, you simply will not have the desire to eat. You will naturally desire less calories.

In an environment of healthy food choices, we would not feel any symptoms after a meal until the hormonal and neurological messengers indicated the glycogen reserves in the liver were running low. Nature has made it so that our body has the beautifully orchestrated ability to give us the precise signals to tell us exactly how much to eat to maintain an ideal weight for our long term health. This signal I call "true hunger" to differentiate it from the “toxic hunger" everyone else calls hunger.

Feeding ourselves to satisfy true hunger does not cause weight gain and if people were better connected with these normal signals it would be almost impossible for anyone to become overweight. True hunger is felt in the throat, neck and mouth, not in the stomach or head. It is a drawing sensation. It is not very uncomfortable to feel real hunger, it makes food taste much better when you eat, and it makes eating an intense pleasure.
We do not have to carry around a calculator and a scale to figure out how much to eat. A healthy body will give us the correct signals. So in order to achieve superior health, maximize our longevity potential, and achieve our ideal weight, we have to eat healthy enough to get back in touch with true hunger and rid ourselves of this “toxic hunger”.

Every cell is like a little factory, it makes products, produces waste and then must compact, detoxify and remove waste. If we don’t ingest sufficient antioxidants and phytonutrients from our food choices, our cells are unable to effectively remove self-produced waste. If we let waste metabolites build up, the body will attempt to mobilize them (discomfort) when it can; but it only can do that effectively if not actively digesting food. Eating makes one feel better because it halts or delays the detoxification process.

My books, Eat to Live and Eat For Health explain how eating for health is the most effective way to reach our ideal weight and stay there permanently when you get there. There are lots of ways to lose weight, but only by eating lots of nutrient-rich foods as a method of choice for weight loss will we not have to fight off cravings and ill feelings.

In a portion controlled (calorie counting) diet it is likely that the body will not get adequate fiber or nutrients. The body will have a compounded sensation of hunger and craving which for most is simply overwhelming. It invariably results in people losing weight then gaining back their weight. Calorie counting simply doesn't work in the long run. Diets based on portion control and calorie counting generally permits the eating of highly toxic, low nutrient foods and then requires us to fight our addictive drives and attempt to eat less. This combination under-nourishes the body resulting in uncontrollable and frequent food cravings.

Without an adequate education in superior nutrition and solid principles to stick to; these individuals are forced to flounder and fail bouncing from one diet to another, always losing a little and regaining. Frequently regaining more than they lost. With the right knowledge base, we can get more pleasure from eating and protect our precious health. So for superior health and our ideal weight, don’t diet, Eat For Health.

Visit his website drfuhrman.com or his blog diseaseproof.com.

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Weigh in Wednesday morning at 167.8lbs, a gain of 0.8lbs but which I attributed to sodium (salt) in food eaten out. Nothing tastes better and controlled like home cooked meals. And when the salt was gone from my system, I weighed in at 166.4lbs this morning. 

Monday, July 11, 2016

Desire to Eat

Unlike cravings, the desire to eat or appetite is more physiological than psychological. An appetite is not a bad thing, in fact when we feel true hunger the desire to eat must rise before we can eat to satiety.

A desire to eat is an appeal to consume food either because of hunger caused by true hunger or some emotional or hormonal imbalances in the body. In a desire to eat, there is a physiological stimulation which is being controlled from the brain to other parts within the process. This desire could be stimulated by some factors including but not limited to:

1. Pictures of food (Sight)
2. Seeing other people eat (Sight & Smell)
3. Time to eat (for those who have specific timings) (Biological clock)
4. Attempt to suppress a negative emotion e.g. boredom, anger, depression etc (Psychological)
5. Cravings
6. True Hunger


These attitude to food are all controlled in the brain which is not the subject of today's post, but the main focus is to know what is responsible for our appetite at a given time. Just as I pointed out earlier, the desire to eat is not wrong but one should be able to define this and be able to differentiate hunger from craving. This deliberate distinction will enable individuals to eat only at times when it is most appropriate and thus overcome unhealthy eating.

On the other hand this desire as good as it seems could become bad if not controlled, I mean it could either be strictly checked  leading to disorders like anorexia nervosa (I call it fear of food) or ignored to the extent of a constant desire to eat (hyperphagia).

You have the liberty to suppress this desire to eat until you are sure it is hunger that you are feeling and at this point the food tastes better and you get satisfied when you are full and not uncomfortably full. Note that when food is delicious, there is a tendency to overeat it even when the body needs no more, it is therefore very important that to study your body and know when you are craving, hungry or just a desire to eat food.

I am still working on myself but I understand me enough to know that my desire to eat is the strongest when I am hungry and I mean true hunger (this is the next stop on my blog). 

According to Claire Georgiou, Reboot Naturopath, B.HSc ND in an article "Hunger Versus Appetite - Spot the Difference". She highlighted some questions that could help in determining where you stand before eating at any given time.



ASK YOURSELF A FEW QUESTIONS WHEN YOU THINK YOU ARE HUNGRY
Am I looking to feel a different emotion right now? Do I want to feel better about myself or about a situation? If this is the case then consider talking with a friend, going for walk, writing in a journal or doing another activity that you find enjoyable and relaxing.

Am I eating because others around me are eating? It’s OK not to eat.

Am I eating because it’s time to eat? Studies showed that for some people if they speed the clock up they still felt hungry because the clock said it was lunch when in fact it was much earlier.

Am I bored? If you acknowledge boredom then find another activity that will entertain you!

Am I avoiding something? Perhaps it’s time to get onto that task you have been putting off.

Am I eating while distracted such as watching TV? Studies show that people eat more while watching TV then they do when they are eating at the table.

Am I eating too quickly? If you eat too quickly you do not allow the satiety signals to register that you are full, this takes 20 minutes. Putting your utensils down between mouthfuls can be an excellent way to slow you down if you are a naturally fast eater. Enjoying your food and really tasting your food and savouring the flavour. Chew your food thoroughly rather than chewing a few times then swallowing and going for another mouthful before you’ve finished your last.

Can I be distracted with something else? True hunger will not go away if you distract yourself.

Not doing any regular exercise? This has been shown to reduce appetite hormone regulation and desire to over eat.

Going for long periods without eating? Eating regular meals every 3-5 hours instead of letting yourself get too hungry and going for long periods without eating can then cause you to overeat when you eventually stop and take the time to eat. Eat small meals often

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I baked my first bread ever on Saturday and I think I will rate myself 50% for a first try. I will improve on it in the next bake till I get it right.