ESTEEM OR SELF WORTH

https://pmnewsnigeria.com/2014/10/15/self-esteem-or-self-worth/

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.

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.

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

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.

HORMONES AND YOU

HORMONES AND YOU Oestrogen  and progesterone: balancing act-  The human body produces 3 sex hormones oestrogen ,progesterone and testosterone. With my research I like to focus on oestrogen and progesterone because medical research  and my experience prove that they play the starring roles in any hormone related weight gain drama.    These two hormones work together to help men and women to develop properly they are responsible for important biochemical functions in both the female and male bodies. WHEN THE RATIO OF ESTROGEN AND PROGESTERONE GETS OUT OF SYNC, MANY HEALTH ISSUE ARISE, INCLUDING UNWANTED BELLY FAT. WHAT IS ESTROGEN DOMINANCE IT is important to understand that being ESTROGEN dominant doesn't mean that your body is producing too much ESTROGEN; rather it means that your body's estrogen  production is not balanced by progesterone production. ESTROGEN dominance occurs when the natural ratio of estrogen to progesterone is upset- in other words when the bodies internal estrogen to progesterone seesaw becomes tilted. WHEN THIS HAPPENS  -your body is unable to effectively use fat stores for energy, WHICH MEANS that your body ability to metabolise or burn body fat for calories is compromised. THE RESULT IS extra weight that won't go away even with more exercise or less eating. SO IN MEN AND WOMEN, higher estrogen level predispose the body to store fat around the abdomen. SOLUTION? MAKE EXERCISE AND HEALTHY EATING A PERMANENT LIFESTYLE.

POSITIVE RESOLUTIONS

At the begonning of each year, every gym and stadium is super packed, every diet book is flying off the shelves, and every supplement company is trying to push their latest "fat loss pill." I absolutely love seeing people make the decision to make a positive change in their weight and their health and love seeing people adopt a new healthy eating and exercise plan. Here’s what I don’t love. I don’t like the fact that, diet pill companies promote their "magic" potions and pills as the easiest and best way to lose weight and keep it off. Many of these companies take advantage of well-meaning people who want to make a positive difference in their health and sell them products that may not work or (even worse) do more harm than good by damaging their metabolism. I am going to make a bold statement here and say that if a "diet" program requires you to purchase their pills and shakes to make the diet work, you should be very, very cautious (and probably look for a different program). I can tell you with 100% certainty that all you need in order to successfully lose weight and keep it off is wholesome, natural food…and that’s it! Oh, and water, of course. But you don’t need any magic pills or shakes to drop the excess fat off your body and keep it off for good. That is why I teach my clients and my readers exactly how to use REAL, delicious and wholesome foods in order to boost metabolism, feel energized, and lose tons of fat at the same time. If you’ve been following my articles for some time, or if you’ve just started, you’ll quickly see that I am not a fan of pills and keep my supplement recommendations to an absolute minimum. Real food is always BEST. But there are a few supplements (just a few) that I do take myself sometimes. I would say that, by far, one of the most important supplements I take  is a high quality i Vitamin C supplement  "Sharon if you’re not a fan of pills, why is this one so important?" Let’s put it this way.... If you have excess fat on your body you want to lose If your joints ache in any way If you feel fatigued during the day If you have a family history of Diabetes or heart disease You MUST take in a sufficient amount of Vitamin C Our bodies cannot survive or function properly if they don’t get enough essential vitamins Our bodies need Vitamins  but cannot make them on their own so we must get them from the foods we eat. Fruits high in Vitamin C includes guava, apples, tangerine, lemons, oranges, African cherry (agbalumo), pineapple, pawpaw, watermelon. Now, you tell me. After quickly reading the fruits listed above, which ones do you think people are consuming the most? Aside from fruits I also recommend  the following: First, I highly recommend you make organic eggs, croker and sardines, and walnuts a regular part of your healthy weight loss plan. Second, I highly encourage you to supplement your eating plan with enough vegetables  too. One of my very favourite fruits is water melon ( i think its the fruit in season now) . My likeness for this fruit not only for its quality and purity, but also for its antioxidant properties not present in some other fruits .The good is :This fruit is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Potassium, and a very good source of Vitamin A and Vitamin C. Remember that moderation is key. You must not overeat. If you were going to take just 1 supplement each and every day, this is your best bet. Not only will it help your body naturally burn off unwanted fat, it will enhance your heart health, balance your blood sugar and minimize joint pain. If you want to make a true difference in your weight, health and energy levels in 2013, make sure to add Omega-3s  or healthy oils to the top of your food list and complement  with a powerful proteins and low carbohydrate foods,       At Body Confidence Fitness club, we are prepared to help you achieve that body type you desire. We are coming up with a lot of programs  in 2013 for our clients and am sure you will benefit from them if you key in early enough.   It’s the special combination of these components I have developed that will fast-track you to fat loss:                                                                   1.  Detailed meal plans for every meal, every day for 14 days + 7 days of bonus meal plans.  Every once in awhile, you may just need a break from “thinking”...thinking about what you’re going to make, thinking about what might be tasty to eat, and thinking about what would be the best choice for you to lose weight in minimal time. We shall take the guesswork out and give you every meal, exactly as it should be eaten and prepared.              2.  We have manipulated certain foods in just the right way to decrease inflammation and maximize your metabolism. Something We do with our one-on-one clients when they want to see results fast is  eliminate certain foods that may be causing inflammation inside their bodies and stalling weight loss. I have already done that in the Body Confidence meal plans, without having you feel deprived or eating boring tasteless food. We have been creating meal plans like these for more than 5 years and have really gotten good at making every meal taste delicious without including those foods that may be causing inflammation in most people.                                                                                   3.  We have included a simple, yet extremely effective exercise program that can be done right in your own home. Many exercise programs do not take into consideration that we all have jobs, families, and lots of responsibilities every day and we (myself included) cannot spend hours at the gym each day. We made it easy for you by incorporating my favorite exercises I do at home into one exercise program. And you’ll never have to work out two days in a row (and you’ll still drop fat)! What I want to be extremely clear about is that the Body Confidence program does not use unsafe or unhealthy tactics to accelerate weight loss. That is just something We would never do. But by using safe strategies in a specific way, you can see the pounds drop quickly in the next 21 days (or 28 days if you use the BONUS meal plans). To add to your “winnings,” I’m putting together a health section just for Body Confidence Gym members. For a limited time, send any questions to me at bodyconfidencefitness@gmail.com  or send me a personal message at www.facebook.com/BodyConfidenceFitnessClubI’ll answer the best questions  and I’ll post it in the  members’ area, just for you! I hope you’ve gotten a better understanding of what The Body Confidence program is .      This year 2013, become healthier, happier and more productive by meeting your fitness goals.        

SWEET BUT UNFRIENDLY

SWEET BUT  UNFRIENDLY  On a familiarisation visit to a neighbour who just moved into the neighbourhood. Her nine year old son told me I may not be able to see her mother. The little boy said to me " my mummy is feeling very dizzy, and won't like to be disturbed. Weeks later she opened up to me. Although  very overweight for her height and frame, she began to have the symptoms of frequent urination, insatiable thirst, dizziness and headaches. When she went to her physician  for an examination, he diagnosed her condition  as diabetes (too much sugar in the blood) she was put on a strict diet, with injections of insulin every morning. All sweets and sugar were strictly forbidden. The doctor made this very very plain.        As a lover of sweet foods all her life, she takes about seven cubes of sugar with her tea so  she thought that three  cubes of sugar in her tea wouldn't hurt. She also bought her favourite kind of assorted  sweets and an extra packet of sugar and put them in a secret place  in her bedroom. No one knew, she thought; it was a foolproof scheme.        But after supper one night, she left the family circle in the living room and tiptoed to her room secretly to have a piece of her favourite sweets. One piece didn't quite do it, so she had one more. Those two didn't quite satisfy her,either. Unable to stop, she ate herself into a diabetic coma!        The panic and confusion that followed sent shock  wave throughout the household and neighbourhood. It was quite a spectacle when she was rushed to a nearby hospital. About  a day later after so much money had been expended, she was back home feeling guilty and embarrassed for having been so foolish. (Today's cost may be higher than yesterday's)     There are two types of diabetes mellitus: Type 1, or juvenile  diabetes, occurring mostly in children and young adults and Type 11, adult onset diabetes. The disease is caused from a defect in insulin production by the pancreas . Insulin is needed by the body to utilise glucose for energy. In addition, juvenile-onset diabetes is caused by  a failure of the body to produce insulin, which is needed for the metabolism of carbohydrates(starches and sugar). In maturity onset  diabetes, the body cells have an inability to respond normally to insulin. In both types blood sugar fails to penetrate body cells, and they become deprived of vital energy. It is like a "water, water everywhere , and not a drop to drink" situation.       For maturity-onset diabetes, lowering one's body weight to normal and keeping it there  eliminates the condition  in many cases. Juvenile -onset diabetes, on the contrary, is not usually reversible. Diabetes complications are the third leading cause of death in Nigeria .  Most cases of neuropathy are found in people who have the metabolic disorder diabetes, when it is known simply as diabetic neuropathy. Diabetic neuropathy is a microvascular complication: excess blood glucose in people with diabetes can, over a number of years, injure the walls of tiny blood vessels supplying nerves, especially those in the legs.The consequence of the nerve damage can be an inability to feel pain, and so problems can go unnoticed by people with diabetes, for example because of "insensate" injury to their feet. Diabetic complication may also lead to a condition known as peripheral neuropathy .  The term neuropathy is also short for peripheral neuropathy, meaning nerve damage in the peripheral nervous system. Only nerves outside of the brain and spinal cord are involved, so peripheral neuropathy does not include nerve damage in the central nervous system.Overweight people who eat diets high in refined processed foods and sugary goodies and low in fiber are more likely  to develop diabetes as they grow older.     PRINCIPLES TO FOLLOW Are you one of those battling with excess weight? If you have decided  that you need to lose those excess pounds, here are a few basic  principles for you to follow: 1. Decrease your intake of   - meat( beef, lamb,pork, and pork products)   -fat (fatty meats, fried foods, butter, oil,etc)   -sugars (sweets,candy, refined sugars, etc)   -White-flour baked goods (bread, cakes, doughnuts, etc)   -total calories (from all food groups) 2. Increase your intake of:    - fresh vegetables ( plain,with no oil or sauce)    - fresh fruits and unsweetened fruit juices    - freshly squeezed vegetable juices( ugwu, carrots, bitter leave juices etc.   - grilled or boiled fish and chicken, without oil or skin (Remember very little meat is ideal.)   - whole grain products ( bread, cereal, foods. This simple plan will help you to lose weight safely and will bring about a permanent change in your eating habits.     Diabetics should eat a protein portion and carb portion of the same size at each meal. Take a little fat with these foods too. Eating a wide variety of non starchy vegetable will fill you up without affecting insulin levels. You can enjoy salads with healthy salad  dressings since fat is not the issue for you. ( fat must cholesterol free). PHYSICAL ACTIVITY  Sheri Colberg, (PhD) in her recent article titled "Exercise and neuropathy" stated that mild to moderate exercise may help prevent the onset of peripheral neuropathy. Although physical activity likely cannot fully reverse the symptoms of peripheral neuropathy, it can prevent further loss of muscle strength and flexibility commonly experienced by individuals with distal symmetrical polyneuropathy (DSP), which typically involves both small and large nerve. Peripheral neuropathy, with the associated decrease in sensation, carries with it an increased risk of injury, along with greater discomfort associated with painful types of neuropathy during physical activity. The individual with insensate feet may not have the pain sensation needed to recognize that an injury has occurred, and a blister or repeated trauma may go unnoticed. Daily Foot Care Engaging in physical activity with peripheral issues, however, does increase the risk of foot problems like ulcers. Comprehensive foot care, including daily inspection of feet and use of proper footwear, is recommended for prevention and early detection of sores or ulcers. All individuals should closely examine their feet on a daily basis (or have someone else inspect them) to detect sores or ulcers early and follow recommendations for the use of proper footwear and appropriate socks (synthetic-cotton blends that keep feet drier). Let's connect@ www.facebook.com/BodyConfidenceFitnessClub.

DISCOVER YOUR WEAKNESSES

Starting a new program without a good evaluation can be detrimental to your health. Ensure a proper medical and physical evaluation before comencing a new exercise regimen.

NURTURING MENTAL HEALTH IN GRADUATE SCHOOL

At the 7th Annual Conference of Pan-African Professional Alliance (PANAPA) Penn State University, that held on Saturday 13th April 2024, I was privileged to be on a panel session to discuss about “Nurturing Mental Health in Graduate School”. Having gone through graduate school, I understand that being in academia can involve long days or nights in the laboratory, for data collection and manuscript writing. Extra hours are also invested at weekends trying to catch up with unfinished tasks. There is fierce competition to obtain the latest triumph, with continuous pressure to keep collaborating, and innovating. There is a constant thought of doing more and more because you want to get ahead of your competition. All of these endeavors, could tell on your MENTAL HEALTH. An important point to note is to take up tasks that will meaningfully benefit you at a time. This entails prioritizing what matters to your future career and disregarding tasks that don’t matter. Additionally, when you become stressful as a result of high workload, take 30 minutes out from your day to walk outside, beholding nature, to enjoy the benefit of lower heart rate, improved cognition, better mood and improved nervous system recovery. Walking can supply a source of refreshment and a better routine for the days ahead.