REFINED SUGAR

When excess sugar reacts with protein in the body, it produces a damaging effect similar to the free radicals we've heard so much about in recent years. Studies have shown that Sugar promotes aging, decreases your immunity, promotes weight gain, and increases your incidence of diseases like diabetes. Well, this doesn't mean that you have to throw all sweet foods out of your life forever. But it is highly recommended that you treat yourself very modestly with high-sugar foods and beverages. I follow a couple of personal rules that I think work very well which can also work for you. 1. I don't usually eat anything sugar before lunch. 2. I take my teas and cereals without sugar. 3. I keep my desserts and snacks very low on sugar, not more than about two hundred to three hundred calories per day. The secret is this: By holding off on eating your sugary foods until later in the day, you protect yourself from big blood sugar swings that destroy your energy. And when your energy is high you tend to have fewer cravings for sweets anyway. Thanks to Danna for the encouragement always.

Lively And Healthy Essentials

Lively And Healthy Essentials

REALITY CHECK

By Sharon Jane Akinyemi


In a perfect world, we would crave only healthy foods, eat only when we are hungry, and move all day long. Since that doesn’t seem to come naturally to many of us, we have to make conscious choices to balance out our imperfect lifestyles and habits. Its time to get a reality check so that we can make those choices based on truth. You make deposits into your calorie bank account every day in the form of foods and drinks. You also make withdrawals in the form of energy or calories burned. Unlike our financial bank account, most of us would prefer to be a little overdrawn in the calorie department burning more calories than we eat, at least until we used up all of our excess fat. The key to good health and effective fat management is the frequency and amount of the compromises you allow in your daily diet. Here are few compromises we need to make:


DRINK ENOUGH WATER

A sports or energy drink, fruit smoothie, or light beer — each serving contains about 100 calories. Yet these beverages don't satisfy you the way 100 calories of food does, so they're a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And strangely, it actually helps flush out excess water weight as well as jump-starts your metabolism. If it's just too boring, add lemon wedges or mint leaves


CARBOHYDRATE IN MODERATION

Cutting out all white grain products — such as white bread, white rice, spaghetti, cassava meal, (akpu/gari) will instantly slim you down because the simple carbs in these foods cause bloating, especially around your belly. "Simple carbohydrates wreak havoc on your weight because they're digested very quickly, leaving you hungry and more likely to overeat later. To go a step further, instead of replacing them with healthier yet still bloat-triggering whole-grain bread products, substitute vegetables for the week. For example you take vegetable sauce with sweet potato or slightly ripe boiled plantain, chicken salad, moinmoin, boiled beans. The complex carbs from vegetables are digested more slowly, so you remain full longer. And because veggies are mostly water, they also help flush out excess water weight.
After twelve 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 1300 and 1400. Also eat some protein at each meal. This two strategies ( plus the addition of daily exercise) will continue the weight loss 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 20, if very active
To reduce: subtract 500 calories a day from normal diet to lose 0.5kg a week through diet alone. Exercise will increase this loss.
Further more, this is the 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 muscles, improve health, lose fat, or do all three?
-Do you like to exercise alone, with a partner or 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?



FUN ACTIVITIES
Any workout that gets your heart rate up will burn calories. But you'll use more calories if you pick a cardio routine that engages multiple muscles simultaneously. Try to consider: brisk walking, jogging and aerobic dance. Half an hour of each torches 200 to 300 calories while toning up your arms, legs, and core so everything appears sleeker and tighter. You'll burn even more calories per session if your workout incorporates interval training: alternating short bursts of intense cardio with slower activity. Experts aren't sure why it works, but trainers swear by it. Usually aerobics (with oxygen) will mean weight bearing exercises, but bicycling and brisk walk also count if sustained for at least twenty minutes. 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 spirit 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 centers 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 hour of exercise). Indoor exercises have the advantage of being private and weather proof. And if you have a tendency to boredom, you can watch the news and read a magazine while on a machine. A schedule that works well couple with keeping you committed is to choose several sports or machines and alternate them.


Let’s connect @ www.facebook.com/BodyConfidenceFitnessClub

THE MAGIC OF MOVEMENT

THE MAGIC  OF MOVEMENT
By Sharon Jane Akinyemi
There was a time  in my life when I could only walk a minute at a time, if that I remember so well. I was beginning a slow recovery from an illness (again) and wanted to build up my body. I forced myself to go out and walk everyday. I could barely walk across the room to go to the bathroom,  mind you. But I knew the only answer was to build up my stamina. Each day, I'd head outside to "exercise." The first day I walked about a half minute at a snail's space. Wow what an athlete! But I was so weak I couldn't do more than that. The next day the same, and the next. Then I forced myself to walk a half minute more. A few days later, I added a half minute more. After that strenuous exertion (I'm being sarcastic here!) I'd go in and throw myself onto the couch, exhausted. The slow progress continued, all by sheer determination and will. In time, however, I become more and more encouraged. I was gaining strength and growing healthier. After many months, I could walk at a good clip for one hour or more without stopping. I've kept at my walking ever since, and now I run a little every other day along with my walk.
The secret to pain-free, low-cost, lifetime fitness is to learn to love your body in motion. Although not all of us are full time athletes, we have enjoyed various forms of movement. Each of us has our favourites. Here are some good things that happen to me when I added the discipline of exercise to my  life:

My figure improved as the muscles are toned, and I  had more strength and endurance

I  lost weight from burning calories and fat, and my  metabolism charged up.

My  posture straightened, not only due to stronger muscles, but also because my sense of well-being and self esteem were enhanced. 

My complexion glowed with good health.

My  bones retained their density, and my joints became  more flexible.

My  blood vessels transported  life-giving oxygen more efficiently to the whole body, and my blood pressure lowered.

My heart is strengthened , and my heart rate  reduced

My lung expanded to process more oxygen

My digestion and waste removal improved, and my appetite  more controlled. 

My nervous system relaxed as stress  lessened and depression lifts.

Sleep came sooner and is sounder.

My brain sharpened, became more alert and able to concentrate.

And I also include God in the activity (as in prayer walking  during which I  also pray, meditate, and memorise Scripture). I am happy to announce to you that exercise has become a complete body and soul prescription for good health and beauty in my journey of fitness.

A PRICELESS POSSESSION

What amount of money would you be willing to pay to buy health if you could? Would it be worth a million naira to you? How important is your health? It's a relative question, isn't it? If you are reasonably healthy, you may want to spend your money on something else. If you only suffer with a complaint or two, perhaps you are tired once in a while but overall you're doing fairly well, you might not be willing to shell out as much as someone else. What is wellness worth? Ask patients in hospital cancer wards that same question. Most would agree that they would pay any amount of money to regain their health. Ask the parents of a terminally ill child. A million naira is a small ransom to pay the disease that has taken their son or daughter hostage.
Health is a priceless possession, more important than the houses, cars, furniture, jewels, and other assets our culture so highly values. Strength and stamina-gifts most of us receive at birth-can be maintained or lost during a lifetime, depending on the receivers stewardship.
The world health organisation (W.H.O) defines health as a state of complete physical, mental and social well being and not merely the absence of disease or infirmity. Health is a dynamic process because it is always changing. We all have times of good health, times of sickness, and maybe even times of serious illness. As our lifestyles change, so does our level of health. Sometimes we don't realise the value of something until we have lost it.
A friend we'll call Daisy was this way. She possessed a remarkable immune system, one that was faithful to protect her in spite of her assault on it. A frightened diet of coffee, doughnuts, ice creams, alcoholic drinks and fast foods combined with sedentary job to pile on the kilograms (in spite of the concentrated bitter herbs she wouldn't stop because it "kept the weight off"). But she never got sick. Friends and families begged Daisy to change her lifestyle. At the time, it didn't matter to her. Today it does, however. She now has cancer. Daisy is facing death, and she's urgently searching the Internet for somewhere, anywhere, to find healing.
If good health were a place called Well being, would you be willing to travel there if it were a thousand miles away? Five thousand? Ten thousand? Daisy would, because when you lose something important, you desperately want it back. It becomes the pearl of great price to you. If you are in Daisy's shoes, wanting to recapture your vigour, remember the Chinese proverb, "A journey of a thousand miles begins with a single step." Vibrant health may seem out of reach for you now. You believe you are too far gone. But we know you are not. People at death door have regained their health and even gone to levels they haven't previously experience .I (Sharon) know this from experience, when I lost my health some years back. It was a severe case of arthritis due to excess weight. I had to study extensively to learn how to rebuild my body through nutrition and lifestyle changes. When I began my restorative exercise regimen, I could literally only walk a few steps before I was forced to stop and rest. I have traveled great lengths to regain my health. And I'm still on that journey. In my future articles on Body Confidence. You will benefit from my experience of losing and recovering my health. The Body Confidence program that I now use for my clients was developed out of years of researching medical journals and health books, brainstorming with physicians and nutritionist, attending medical conferences and courses, consulting with experts, and experimenting on myself and other patients.
A healthy attitude is one that finds a balance between current pleasure and future benefits. It allows freedom for flexibility and occasional indulgences without sacrificing health and wellness. A healthy attitude says," it's my body and my choice. I'm choosing this."
If you need a little more motivation for making some positive changes in your eating and weight, here's a powerful fact that could dramatically extend your life.
Did you know that eating a very nutritious diet of 30% fewer calories can add 30% more time to your lifespan ? In addition to supercharging your overall health. This means that if you expect to live to the average age of seventy-five years, you can increase that amount to approximately ninety-seven years just by eaten less. I strongly agree that eating less is a proven method to increase longevity.
I encourage you to forget about all the reasons you have failed in the past. Today is a new day and a fresh start. My purpose for this article is to help you find solutions, not excuses. It doesn't matter what challenges are holding you back. If you want to achieve victory, you must find solutions to those speed bumps.
Those of us who participate in regular physical activity do so partly to improve the current and future level of our health. We strive toward an optimal state of well-being. As our lifestyle improves, our health also improves and we experience less disease and sickness.in a workshop recently a group of young scholars were asked what it means to be healthy, they responded with these four components of fitness (cardiorespiratory ability, muscular ability, flexibility, and body composition). Although these components are a critical part of being healthy, they are not the only contributing factors. Physical health is only one aspect of our overall health.
The other components of health that are just as important as physical health include the following:

1. Social health-The ability to interact well with people (friends, neighbors, relations and colleagues) and the environment and to have satisfying personal relationships.

2. Mental health-The ability to properly learn and grow intellectually. Life experiences as well as more formal structures (e.g., school) enhance mental health.

3. Emotional health-The ability to control emotions so that you feel comfortable expressing them and can express them appropriately.

4. Spiritual health- A belief in some unifying force. It varies from person to person but has the concept of faith at its core.

Wellness is the search for enhanced quality of life, personal growth, and potential through positive lifestyle behaviours and attitudes. If we take responsibility for our own health and well-being, we can improve our health on a daily basis. Certain factors influence our state of wellness, including nutrition, physical activity, stress-coping methods, good relationships, and career success.
Each day we work toward maximizing our level of health and wellness to live long, full, and healthy lives. The pursuit of health, personal growth, and improved quality of life relies on living a balanced life. To achieve balance, we need to care for our mind, body, and spirit.If any of these three areas is consistently lacking or forgotten about, we will not be at our optimal level of health. We are constantly challenged with balancing each of these three areas throughout life.

FIVE IMPORTANT STEPS TO IMPROVE YOUR HEALTH
1. The quality of your nutrition must get better.
2The amount of food you eat should be done in moderation.
3. The way you move and exercise should be purposeful.
4. The way you relax and sleep keep you from undue fatigue.
5. The way you respond to stress and worry is important. Don't get too emotional


Lets connect @ www.facebook.com/BodyConfidenceFitnessClub

DAILY DOSAGE

Over time I have become very busy, responsibilities are mounting up daily, personal development for me cannot be overlooked. So to help myself stay alive, strong and healthy, I had to quickly come up with an effective method of staying active every day. Although it was not easy task at the beginning but I kept at it and now it’s part of me. I had to consciously take on one hour e-exercise for at least three times per week, which has really been beneficial to my health and has also help me work on my weight issues. You don’t have to set aside an hour every day to exercise. In fact, research suggests that short, one- to two-minute bouts of movement throughout the day can be just as beneficial as longer, more structured sweat sessions. Exercising can also be a lot more convenient when you only have to do it for a couple of minutes at a time. There are many simple exercises you can do in your own home using in expensive equipment and your own body weight for resistance. The first time, I ever entered a Gym to lift weights, I was able to bench press my own body weight. I didn't know it at the time but this was excellent. My physical trainer was completely blown away and asked me when I had started lifting weights. I hadn't been lifting weights, but had been doing pushups for over four years and "pushing my weight." I had no idea how strong I had become. Here are 10 easy ways to sneak exercise into your day. Make your bed- This is not only an easy way to get your muscles working — you’ll also feel happier when it’s time for bed. Traffic workout- Taking public transportation or walking or biking to work is great for both our health and the environment. But for many of us, long commutes make this difficult or impossible to do on a regular basis. Luckily, isometric exercises can be done in the car or on the bus. When you do isometric exercises, the goal is to flex every single muscle in your body individually. Start with your toes and, muscle by muscle, move all the way up to your eyebrows. Flex each muscle for three seconds and then release. Parking space workout - Whenever you find yourself arriving to work a few minutes early, try parking a bit further away from your office. We often spend so much time finding the “closest spot,” that this trick may even save you a minute or two. Make good use of stairs- This is another easy way to sneak in movement before you even start work. Moreover, taking the stairs throughout the day — using the bathroom on another floor, for example — is a great way to improve your circulation. Exercise at your desk- Exercises that can be done from the comfort of your desk include bicep curls, arm extensions, as well as these 8 yoga poses. Walk around during lunch break- Sitting destroys your health, so it’s really important that we take the chance to walk when we get it! Even if it’s only a 10–15 minute stroll, this little bit of movement can do wonders for your body and mind. Do housework- Housework is another great way to incorporate some movement into a mostly sedentary life, and it’s more of a workout than you might think! The average person burns about 170 calories per hour doing light housework tasks such as putting away groceries, ironing, washing dishes and cooking. Sweeping, mopping and vacuuming will burn around 300 calories per hour. In ten-minute, move your body - The “ten -minute workout” is a form of high-intensity circuit training. The workout requires you to do 9 to 15 exercises for 30 seconds each, with short rest periods of about ten seconds between exercises. The ten-minute workout gets your heart rate way up, increases strength, doesn’t require any equipment, and best of all — only takes ten minutes! Watching and moving- If your typical evening routine consists of watching TV, try to get some exercise in while you’re watching. Here are a few examples of ways to do this. Keep an exercise mat and a few hand weights nearby so you don’t have any excuses. Get a relevant app- There are literally hundreds of apps providing workouts that are customizable by length and fitness level. A few examples include Workout Trainer, FitStar, Endomondo, Sportrate Fitness and Sworkit. Downloading them to your smartphone or tablet will give you the flexibility to workout wherever, whenever. Let’s connect @ www.facebook.com/BodyConfidenceFitnessClub

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.