EXERCISE- use it or lose it!

                     EXERCISE                                                             USE IT OR LOSE IT-   An elderly woman walked into my office some time ago, we got talking; and she told me that during her routine check up the Doctor encouraged her to begin an exercise class.  We did the necessary fitness tests as usual and then placed her on an exercise program that suits her age and health status.          She began  her lifestyle journey about a year ago. She wanted to lose weight  and get healthier so she would  be around to watch her beautiful granddaughters  grow up and get married some day.This is what she shared with me recently:    "I'd reached a point of my mid fifties where I was feeling decidedly 'old'. I'd had a hysterectomy , and an old back injury was starting to talk to me a bit more loudly than it used to be. I didn't like how old I was feeling but I tried to convince myself it was normal. But it just feels that way. One day I was playing with my granddaughters and realised that if someone yelled, 'Gramma! Dance!' I couldn't do it. I couldn't even follow them around the mall for the afternoon any longer.       "A year later and  17kg lighter, am a new person. I discover that it does matter what you eat and how much you exercise. Little things do make a big difference. I began to exercise daily, eat less fat, drink more water, and eat more whole foods. Today I feel ten years younger than the last time we went to the mall. In fact my husband has trouble keeping up with me ! I realise that I do have control over things like ageing and that I can make myself much more productive and energized. It's not about losing weight any longer it's about maximising my energy, giving myself endurance and flexibility  that I haven't had for years. And using my body feels absolutely terrific!"       Do you get winded climbing a single flight of stairs or have difficulty keeping up with your spouse or friends on a brisk walk around the block? Have you ever felt  like you are going to collapse from exhaustion after spending the day sightseeing or shopping? If your fitness level is so low that you have to go into training simply to go "power shopping" you need help!       On the other hand , perhaps you have been committed  to a regular exercise regime for some time. But your body still isn't changing. You are in the gym  three times a week and you know you are healthier  because of your commitment, but your body still looks the same. Read on...... You may find some answers to your dilemma.       God designed our bodies to respond to consistent stimuli in a purposeful way. When you participate in regular weight bearing exercises like walking, they stimulate your body to build stronger bones. Why? Because the regular brisk walk tells your body to  get ready for more, and it prepares you by giving you  more of what you need-stronger bones and better muscles. Pretty cool, huh? That's why I have titled this article "Use It or Lose It"- use the muscles, bones, cardiovascular system, and lungs God gave you by developing  an active vibrant lifestyle. This in turn will energise and mobilise your body to become all it was designed to be. Or otherwise sink into an increasingly sedentary lifestyle and watch your body transform into a living , breathing invalid     In the journey to fine-tune your fitness to your desired level, you can apply some basic principle that will help you towards your goal. Our body was designed for consistent activity . Just as we need food and water everyday, we also need activity to stimulate muscle and bone growth to keep our metabolism running efficiently.      Lifestyle fitness is about getting in tune with your body and making some decision about what you want and need it to do for you. Decide to make exercise a part of your life forever. You wouldn't forget to eat or brush your teeth, would you? Think of your fitness in the same way!     As I have said before, your body is your vehicle for life. Do you want to live in a fine-tuned, high energy sports car or a broken down rickety car? I'm sure you want  a body full of energy, one that burns  lots of calories and feels strong and fit. The good news is that you don't have to become an elite athlete or exercise fanatic to feel that way.

THE POWER OF IMMUNITY   Does this conversation sound familiar?   "I can't believe it's another day already. I could hardly get enough sleep throughout the night. What exactly is wrong with me. I seem to be having aches and pains all over my body."         " I know what you mean. The night was too short."        "Where is Biodun?"        "She's not coming in today. She's sick again, and this will be about the third time this month that she's been absent from work."        I too just managed to make it to work today because I had diarrhoea through out the night,am weak right now, I should take some day off too."            Your immune system is the guardian of your health and well-being. When the immune system goes haywire, a person can suffer from myriad ailments . From colds to cancer. Building strong immune performance is the most important function of the Body ConfidenceFitness plan, crucial to robust living. Most people are born with stable immune systems. Through the years, problems develop to burden the body: natural deficiencies due to poor diet, lack of exercise, exposure to chemicals, pollutants and allergens (like moulds), food, inhalant, and chemical allergies, smoking and other detrimental habits, overuse of antibiotics, overgrowth of yeast and other parasites, stress, and others.      When the system is overloaded, it begins to break down. In his book VIRAL IMMUNITY, J.E Williams, O.M.D., lists the stages of immune  system  compromise: Level One: Frequent bouts with fatigue, headaches, and pains, recurrent colds and viruses, frequent allergies. Level Two: The symptoms of level one increased in severity, longevity, and frequency. Constant fatigue. Sleep disturbances. Memory and thinking also affected. Level Three: Infections from fungus and bacteria agents (candida albicans,sinusitis),shingles and other herpes virus infection. Nervous system symptoms develop, causing unusual conditions (like weakness in extremities, loss of balance, inflammation, numbness, tingling), severe memory and cognitive impairment, depression and anxiety disorders unable to handle stress. Level Four: At this stage diseases develop(Chronic nervous disorder and AIDS). All symptoms of level one through level three worsen. Fatigue is disabling. Level Five: Complete immune failure. Death from opportunistic infections and cancer.      This sounds scary, we know. But the good news is that you can turn these stages around. I hope to catch  you back at level one or two. But even the other stages can be reversed through the Body Confidence Fitness Plan. The root of the problem is an imbalanced lifestyle-a junk diet, no exercise, little time to rest and renew, stress at home or work, and neglect of ones spiritual life. Change these foundational factors and you change your life! Crucial components to good immune functions are: HEALTHY DIET AND SUPPLEMENTS- Eat the ripe fruits and fresh vegetables, lean meats, grains and legumes, non fat dairy, and healthy oils suggested in the Body Confidence Diet Plan. But don't overeat, even on these good foods. Eat wisely, in moderation. Take a multivitamin and mineral supplement to ensure daily requirements are met. Vitamins that are especially important for strong immunity are Vitamin A(the anti-infection vitamin; raises IGA levels, the antibodies that protects your mucus membranes, your immune system first defence), Vitamin C (most important for immunity), Vitamin E (builds the body defence), and zinc (a mineral that boosts the immune system's response).     Eat all you want of whole foods (not packaged). poor food habits have been shown to be associated with fatigue, physical inefficiency, and decreased work output EXERCISE - Natural killer cells that attack infection and other immune system fighters increase with exercise and as do levels of hormones specific for good immune function. In addition, physical activity regulates all functions of the body, which in turn improves immunity. Ninety percent of Nigerians agree that exercise is a key factor in good health. But only 25 percent  get the exercise they need. Over 65 percent neglect to do even one lively activity per week. Yet certain percent  will die of preventable diseases. Get moving! Moderation in all things,however. Research also demonstrate that excessive traumatic workouts tear down the immune system. SLEEP- The hours that you are asleep in bed are the restorative part of your day. Most individuals require eight hours of sleep; those suffering from infections of any kind need nine or ten ours of sleep. Lack of sleep causes vulnerability to virus and bacteria and decrease the level of natural killer cells. PURE CLEAN WATER AND AIR- Milk may do a body good. But, with apologies to the dairy industry, there is a beverage we need even more. Pure water. Drink plenty of it- eight or more glasses  a day to keep lymph fluids moving, along with the other benefits that we discussed earlier. Studies have also  shown that higher oxygen levels destroy bacteria, fungus and viruses, so inhale completely when you exercise and practice deep breathing when you relax

WHY DIETS FAIL       What is the solution to overeating and obesity? Nigerians are trying several ways to deal with obesity . Presently some use over-the-counter aids (appetite depressant,etc.) diets of many kinds, group therapy, punishment and reward techniques, even prayer and fasting. But few have experienced lasting result.         Diet researchers have come to one conclusion: there is no completely successful method of dieting that works for everyone over a sustained period of time. Most adults who lose weight return to their original overweight condition within two years after they stop dieting. That is definitely  not success.      I have known dozens of individuals who have struggled with their own methods of diet control. Many have sought trained medical advice and been giving all kinds if slimming drugs. But drugs have not solved their weight problem. Instead they got hooked, became nervous, and have personality changes. Recently an undergraduate from one of the Nigerian Universities  called me to tell me she is overweight and will really need my help. I asked her few questions and her answers revealed that she had been on a slimming drug so she wanted me to recommend another type of drug that will help her lose weight.       Drugs and other weight-loss techniques often postpone or prevent our finding the permanent  solution to diet problems.            WHY DIETS FAIL      When we begin a diet, we usually have something motivating us to lose weight. It may be to: - look better in a fitted dress -become more physically attractive -get a new job -overcome a health problem -attract the opposite sex -become more self confident All of these reasons are related to what we think, feel and want. They all revolve around our selfish desire.          People who lose weight for these reasons don't keep it off. In more than 90% of the cases,most people who diet regain the weight they have lost. And many regain more than their  original weight.         The problem with this kind of motivation is that it isn't good enough. Motivation to change must come from a higher and stronger source than ourselves. It must come from within - from our desire to be in line with the will of God for our lives.     The word "diet"comes from the greek word  meaning " manner of living" our diets are a way of life . The way we eat and the reason that we diet  tells a lot about our general wellbeing.        I understand that eating nutritiously in this day and age can be a challenge. But whenever possible shop for lean meats eg cow feet, chicken, fish, eggs( for adults, eat more of the egg whites and less of the egg yolk). Also combination of beans and corn (like in moinmoin and pap or ekor). Simply put- 1 cup of cooked beans eaten with 1/2 cup pap( made from millet) forms a complete meal      Dairy- use more of fat free milk and yoghurt. As we speak some people are confused about milk. They ask questions like- Does milk  really do a body good? To drink or not to drink? That is the burning question. My take on this is to go on low fat or skim milk. Components in the milk, including calcium, zinc and vitamin A. You can limit milk intake to twice a week .      High-carbohydrates- four servings of carbs like ofada rice/brown rice(for white refined, parboiled rice, 6 table spoonful of rice is advice per meal.  Whole-wheat bread, or high-carbohydrate vegetables are potatoes(White and sweet) yams,corn. A serving is a slice, 1cup of cold or hot pap, rice.       Fats- 2 table spoon a day for health and flavouring. And use oils moderately especially palm oil. There are also some heart friendly oils, and You can also use small amount of healthy butter for spreads. What matters is the accumulation over the week. If one day is short on fats, you can make it up the next day. If you eat too many fats one day.....oops, accident do happen! Then cut back on them the next day. Fats should only total 20-25 percent of your calories. Check labels and buy foods with 20% fat or lower.       Fruits- one fruit a day is a huge plus. It may not be really easy getting fruits every day but you can try. It is good to vary them. Choose the most common fruits in season and enjoy them. Presently, Mango, watermelon and some other fruits are available or some other fruits depending on which is best for your system.        Vegetables- one serving is equivalent to 1/2 cup cooked or raw, 1 cup leafy, salads, soups. Always have one or two vegetables accompanying you lunch and dinner.  Toss chopped onions, tomatoes and pepper into low fat ( non cholesterol oil). You can eat low-carb  vegetables  all day long if you want! When you get hungry grab some carrot sticks to crunch on.      Here is a quick vegetable recipe: dice or slice your favourite  vegetables  and add a cooked protein like fish or chicken, sealt and pepper. Toss them all into a pot. Simmer mixture for fifteen minute, and enjoy! You can eat with yam, rice,  beans etc. EXERCISE Another major reason why diets fail is INACTIVITY.    Did you know that exercise revs up your metabolism to burn more calories even when you are resting! Your resting metabolism is the number of calories needed to maintain your bodies important functions like pumping blood and digesting food. ,       Make fitness a priority. Lifestyle fitness is not difficult or complicated. Simply by getting more active, and moderate eating you are taking a positive step towards a lifetime of health and fit living.

HOW STRESSED ARE YOU?

Sometimes we have demands made on our body that we could hardly cope with. Other times we try to cope with such demands and are barely able to perform as expected. That could be stress! There are so many reasons why people get stressed and there are several stress-inducing incidents like death of a loved one, divorce, marital separation, personal injury or illness, marriage, being fired from work, retirement, sexual difficulties, major business readjustments, trouble with the boss, change in residence or school, children leaving home, trouble with difficult teenagers, change in work hours or conditions, getting stuck in a traffic jam, family pressure, school runs, we can go on and on. How you react to the aforementioned situations will determine your overall stress level. Rigidity, aggression, withdrawal and disorganisation are likely responses to stress. Because the average person’s life is full of responsibilities and complications, it is not reasonable to think that you can completely eliminate stress. There are, however, tools and techniques that can help to better cope with day-to-day stress. Can Stress Be Managed? There are many ways of managing stress, but I like to dwell on Nutrition And Exercise as strategies or ways aimed at reducing the deleterious effects of stress on the body.   Nutrition: Common emotional eating triggers include depression, anxiety, boredom, loneliness, frustration and feeling of in adequacy. You must identify core issues and look for long-term solutions that will reduce or eliminate the emotions and induce nonproductive behaviours. To drive home this point, I think we should answer some questions with YES or NO: •Does eating make you feel better when frustrated or overwhelmed? •Does eating help you calm down when you are nervous and stressed.? •Do you often find yourself wanting to eat if someone criticises or disapproves of you? •Does eating soothes you when you feel sad? Analyse your results. How did you do? If you have many “Yes” answers, you should spend time tuning in to what is going on around you. Sometimes emotional eating is as simple as the fact that you have developed some bad habits. Other times it’s an issue of unhealthy self-talk messages overriding all your best attempts. From what we gathered so far, there is a relationship between work stress and obesity. Most times, stressed workers resolve to overeating as an escape route to stress and the consequence is obvious: Obesity. Also over the years, discoveries have been made on the fact that most people do not eat balanced diet because of the following short-coming confronting them: •Nature of work and time •Lack of time and proper eating habits. •Tight work schedule makes some people prone to poor eating habit as a lifestyle, especially fast food vendors and a poor nutritional programme. The best solution is to avoid overeating when stressed.   Exercise: Physical activity has a positive effect on health and longevity. It is important to ensure that you maintain an active lifestyle. Choose to move more everyday as this will help you maintain a healthy lifestyle. If you eat and burn all day long with more frequent yet smaller meals and snacks, your body will respond with higher energy. In order to commit yourself to a regular fitness programme, you must set goals that you know you can meet. If you do not currently exercise, start by planning to simply move your body thirty to forty minutes each day. Do something you enjoy: walk, dance, ride a bike, attend an aerobic class or jump rope. Aerobic exercise has a small to moderate effect on aspect of mood. There is a positive effect between moderate physical activity and psychological well being. Having exercise goals that relate to personal performance and improvement is associated with moderate to high positive emotion Exercise is linked to decrease depression and physically active people are less likely to develop depression. Exercise can improve a person’s self-worth and other important self-perception such as body image. Positive physical self-worth contributes to mental well-being in its own right and should be considered a valuable exercise programme goal.

PMNEWS Article

FASTER WAY TO LOSE WEIGHT

If you have to shed some weight sooner than later, cut your high-carbohydrates for several weeks, and the fat will melt away! Foods that are high in carbohydrates include white flour and its products, sugar and products made with them, white rice, grains, dairy and legumes. Instead, eat protein-filled food like lean meats, poultry, fish, egg whites and soya beans; low-carb vegetables like leafy green salads, green vegetables like ugwu, bitter leaf, water leaf, spinach, afang and ewedu. Also eat vegetables like cabbage, cucumbers, garlic, onions, bell peppers. Add some healthy oils too. Fat is not the issue here as much as high-glycemic foods which create a surge in insulin when you eat them. This extra insulin is stored as fat, in addition to putting a strain on your body. During this quick weight loss, keep your carbohydrate at 20 grams a day or less (six table spoons of rice, small wrap of wheat or unripe plantain meal —the size of your fist). You can also purchase a carbohydrate or glycemic gram counter. After 12 weeks of low-carb discipline, begin to add the other foods one or two at a time. Watch the scale or your dresses to be sure you keep losing. Try to keep your calorie count for each day between 1,300 and 1,400. Also eat some protein at each meal. With these two strategies (plus the addition of daily exercise) you will continue to lose weight without lowering your metabolism. Use these guidelines to figure out how many calories you need : To maintain weight: multiply your present weight by 12, if you are inactive; 15, if moderately active and 20, if very active To reduce: subtract 500 calories a day from normal diet to lose 1 pound ( 0.5kg) a week through diet alone. Exercise will increase this loss. Fun Activities This is an era of choice. But to aid in your decision-making, ask yourself a few easy questions: •Do you prefer indoor or outdoor activities? •Do you have any health problems that prohibit sun exposure? Or a heart condition? •Is your main objective to firm up muscles, improve health, lose fat or do all three? • Do you like to exercise alone, with a partner or in a group? • Does music motivate you? Do trainers and group leaders challenge or intimidate you? • Do you have lots of time for exercise? Or do you need to do “daily dozen” in a matter of minutes? Usually aerobics (with oxygen) will mean weight bearing exercises, but bicycling and a brisk walk also count if sustained for at least twenty minutes. There are other activities that get your heart rate up quickly, but they don’t last long enough to be aerobic! Some pleasant outdoor choices that can be done alone with a partner or in groups include walking, running, jogging, skipping, swimming, bicycling and road walk. These activities get your heart rate up, burn some fat, work your heart, lungs, and circulation, and use approximately 300 calories per half hour of exercise (except for walking, which uses 150 calories per half hour, and running, at 350 calories per half hour). Which one sounds fun to you? There are some advantages in choosing one of these workouts. Outdoor activities can give you a new perspective. The simple act of stepping out into the sunshine and fresh air lifts spirits and chases cares away. Don’t exercise in the heat of the day, but you can always wear sunscreen and preferably a face cap when exercising in sunlight. Indoor exercise choices include aerobic dance, step aerobics, spinning (a new type of stationary cycling), circuit weight training, jumping rope, stationary bike, rowing machine and treadmill. Also floor exercises like sit-ups, leg lifts, stretches, and push-ups (these will require the use of an exercise mat). These exercises can also be done alone, with a partner, or in groups. Some involve little expense. If you choose to do aerobic dance in the privacy of your home, all you need is an exercise video or some music. Gyms and fitness centres memberships may not be affordable to you but they may be worth the expense to keep you consistent. These workouts challenge your heart, lungs and muscle, also burning fat and calories (between 200-350 per half an hour of exercise). Indoor exercises have the advantage of being private and weatherproof. And if you have a tendency for boredom, you can watch the news and read a magazine while on a machine. A schedule that works well, coupled with keeping you committed, is to choose several sports or machines and alternate them.

WONDERFUL WATER

Water is life! It is the number one nutritional factor. After all, we can only survive for about forty-eight hours without it. I have interviewed scores of people, and low water intake is the most common reason for low energy. Just imagine that each cell in your body is like a grape. When you don't drink enough water, your cells begin to look like raisins. Do you want your skin or muscle cells to look like raisins?
Your muscle tissues is about 75 percent water, and your blood is about 90 percent. When you don't drink enough, your body becomes less efficient at transporting nutrients to all the cells in your body and carrying waste products from the cells to the kidneys for excretion in urine. Your body also needs water to:
* digest your food
* lubricate your joints
* create a protective cushion around your organs and tissues, including the eyes and spinal cord
* metabolise fat
* regulate your body temperature through sweating.

Your body will always deal with the most important bodily functions first. It needs sufficient water to do it's work, so you should drink at least eight to ten glasses a day and more on the days you exercise, due to increased sweating and breathing . Here's why: The average person loses ten cups of water per day- two cops to sweating and ever oration, two cups to breathing, and six cups to waste removal. You can replace unto two cups through the water in the foods you eat, but you have to make up the remaining eight cups by drinking fluids, preferably pure water.
Dehydration causes numerous symptoms including fatigue, poor concentration , headaches, blurred vision, and lack of neuromuscular
control. When you are hungry, start off with a glass of fresh water. If you are feeling low on energy or of something hurts ( like a headache), drink a glass of water. If you wait to drink water until you are thirsty, you are already dehydrated. So drink at least two to four glasses every hour you are awake, whether you feel like it or not.
The best way to develop a water habit is to have it with you at all times in your car, at your desk, at the bedroom table, when you are getting ready in the morning. Carry your water bottle with you everywhere and drink up?

WHAT YOU MUST DO TO DETOXIFY YOUR SYSTEM

There are six major eliminating systems in the human body , namely: skin, liver, kidney, lungs, colon and lymph.
To enjoy a successful detox process on daily basis, you must watch out for the following methods
1. ARTIFICIAL SWEETNERS -Artificial sweeteners make you crave for more sweets and these can lead to weight gain.
2. SKIPPING MEALS-skipping meals are major causes of weight gain. It slows down your metabolism. Take your regular meals especially
Breakfast and lunch.
3.SKIMPING ON SLEEP- Your sleep is important. At least eight hours sleep through the night.
4. MINDLESS SNACKING- Snacks should be wholesome and calculated. Try not to have big bows of snacks readily available.
5. RELYING ON SUPPLEMENTS- Instead of blowing your money on expensive vitamins and other miracle drugs build your meals using
Colourful range of antioxidants-rich vegetables and fruits.
6. SLACKING ON EXERCISE- Exercise can work like a saving account- make little deposits throughout the day,. Get creative, take the stairs
Do some squats, take a walk etc,
7. AN INSATIABLE SWEET TOOTH- Recent research suggest that just a small amount of dark chocolate( with at least 70% cocoa content)
Helps curb both our sweet and salty craving. Another option is to grab a piece of fruit; the natural sugars will nip the need for sweeteners
and curb your craving.
8. EATING TOO MUCH FAST FOODS- Eating fast foods is not always cheaper. Take the time to look around for real food and you will find
Find lots of cheap ways to eat well on the run.
9. SLURPING SODA- avoid sugary soda. Every time you reach for a can of soda, envision yourself downing ten spoons of sugar. Drink green tea or squeeze some lemon or orange into water an drink.
10- GETTING HOOKED ON CLEANSES- Many cultures/religions engage in modified fast from time to time. "If you do these for a couple of
Weeks spaced around the calendar year, they can help you control your weight and your cholesterol level" . To do your own modified
Fast, consider eliminating all decadents foods- like red meat, sweets and alcohol.
11. OD-ING ON BEAUTY PRODUCTS- Sometimes skin can benefit from a product detox too " A lot of skin problems that we see are the
Result of too much shampooing, too much scrubbing and hot water, and too many creams, astringents and other skin products" Give
your skin a break and see how it responds. The natural oil that your skin produces might just be it's medicine. " If you have troubled skin
Consider cutting down on scrubs and giving your skin a holiday from all your usual product.