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.

ULTIMATE CLEANSING AND HEALING

 ULTIMATE  CLEANSING AND HEALING     I couldn't agree more. Just take some time to ponder all the variety of foods God created. In fact tear open a juicy orange, bite into a delicious nectarine , or peel a ripe  banana and marvel at how anyone could doubt there is a divine Creator! Man has never come close to packaging food as perfectly as our God has.      The body can do quite well on vegetables, seeds, nuts, legumes and proteins. I ate those food groups, plus a small amount of healthy oils for many years. My health improved dramatically !      If natural sugars are no problem for you, add fresh fruit to your diet. These sweet low fat treats are packed with nutrients and enzymes. You will want to eat more vegetables than fruits, however. A good rule to remember. Fruits are cleansing; vegetables are healing. If you've been eating a lot of junk food, you may want to go on a cleansing program.       An easy way to cleanse your system is to eat only fruits for two to three days. Drink lots of clean water. You'll clear out plenty of toxins on this "fruit fast." Try this only if you don't have diabetes or candida (candida albicans are microscopic, parasitic fungi that live in warm, moist places of the human body: the digestive tract from mouth to rectum, the vagina, and other mucus membranes.) These yeast organism live quietly in the normal, healthy body not causing a stir. But when conditions are right for them they grow out of control. "colonising" and taking over the system. According to microbiologist, if given the necessary  food-sugar-fungus is the fastest-growing organism on earth. Candida sufferers can detox by drinking vegetable juices and eating vegetables, raw or lightly steamed, for several days.       Vegetables are healing and strengthening . They build you up. That's why cancer clinics and other alternative  medical centres recommend a diet rich in produce and other live foods. Vitamins, minerals, phytochemicals, and enzymes provide the body with everything  it needs to heal herself. Phytochemicals , or "phytonutrients" as they are also called are compounds that safeguard your genes and DNA, thus protecting and restoring your body's health. Pytochemicals helps to fight cancer, provide anti-ageing protection, and more. Plants get the colours in their skin from absorbing the sun's light. It's  this energy that our bodies need so desperately to sustain life. Always eat vegetables carefully washed and unpeeled  when possible.        In the days gone by, our mothers were right when they encouraged us to eat more of fruits and vegetables. Now that you are not under their watchful eye how are you doing on your own? And if you are a mom, how are your kids doing? The old recommendation to have seven to nine fruit and vegetable serving  today is a great advice. When was the last time you even came close? It's tough, even on a good day.     Study after study shows increasing evidence that this area of nutrition will have the most profound long-term effect on your health and vitality. Supplements cannot completely fill in the gaps left from eating enough whole foods. The fiber alone in plant foods has an incredible balancing effect on blood sugar, not to mention the benefits of your entire digestive system. And don't forget that your breads and cereals should have enough whole grains to be considered food. Most refined, packaged foods enter the body and are pretty much turned to sugar and paste within minutes of ingestion. Wonder why you feel sluggish?   EXERCISE AS A CLEANSING AGENT     We all know that regular exercise is good for you, but as a means of detoxification? The answer to this is a resounding YES! Exercise acts as an internal cleanser, removing toxins and debris from the body. In fact, exercise can actually detoxify your body better and more efficiently than many other forms of detoxification. It is no secret that physical activity has been proven to provide numerous health benefits including: increased circulation, weight loss, decreased risk of disease, stress reduction, lower cholesterol, improved strength/endurance, prevention of bone loss, etc. Exercise also increases detoxification to flush out metabolic waste, environmental poisons, and other toxins.Exercise is just as crucial to detoxification as maintaining a good diet. In addition, the implementation of exercise to a detoxification program can synergistically increase the effects of the program. People today get far less exercise today because of our increasingly sedentary lifestyles. Combine this with the quality of air we breathe and the food we consume in our industrial habitat, and you have a recipe for chronic diseases. Our bodies absorb toxins and chemicals and we must find a way to dispose of them to decrease the probability of disease and to increase our bodyís day to day function.The inherent benefits of exercise detoxification include: removal of fatty tissues and increased circulation/body function. Recommended Detoxification Exercises Jogging Jogging helps exercise the cardiovascular system and the legs, increases your body temperature and breathing. While jogging is an excellent exercise with plenty of benefits, many injuries are associated with jogging. Therefore, this type of exercise is better suited for those familiar with exercise and who have been conditioned to sustain the forces of jogging on the body. Walking For those unable to run or want a less intense form of exercise, walking is a great detoxifying activity. Walking is by far the most convenient and economical exercise. Although walking may be considered a mild form of exercise, it provides enough physical activity to help detoxify your body and provide other benefits of exercise. Swimming Swimming is an excellent exercise because it provides good cardiovascular and muscular workout without producing bodily strain on the joint and structures of the body like jogging. Bicycling Benefits of bicycling include increased body temperature, increased breathing and it provides a good core/abdominal muscle workout. This is an excellent exercise that can be preformed outside on a beautiful day or in the gym on a stationary bicycle. Abdominal Exercises Exercise of the muscles in your stomach and mid-section, sometimes called your core or abdominal muscles (abs), helps your key elimination organs (colon, kidneys, and liver) maintain good health. In addition to colon detoxification, adding a variety of stomach movements and twists helps to massage your colon and other elimination organs. These exercises also help to strengthen the muscles around these vital organs for protection. Gym Training Machines Exercise on training machines (i.e. Elliptical, Cross Ramp, Machine Row), provide excellent exercise in the form of cardiovascular training and resistance movements. These exercises allow whole body movement which increases circulation important for detoxification. At Body Confidence Center we offer a full range of physical therapy and exercise programs to help you recover from injuries aches and pains caused by work and to help your body detoxify. Exercise is key in the process of cleansing and healing because natural killer cells that attack infection and other immune system fighters increase with exercise, as do levels of hormones specific for good immune  function. In summary, physical activity regulates all the functions of the body.       A quick way to evaluate yourself to know how well or bad you are doing as regards to physical activities.  Now, based on the last three months, please rate yourself (0- Almost never; 1- Sometimes; 2- Often; 3-Always) - I crave activity and find ways to move more each day. - I enjoy exercise and how it makes my body feel - I have high energy to do all the things I want and need to do. - I make exercise and activity a priority in my life. - I understand the need for aerobic, strength and flexibility training. - I engage in aerobic activity four or more times per week. - I take the stairs or walk a distance whenever I can. - I monitor my heart rate and know I am exercising safely. - I am injury free and able to engage in most activities . - Being healthy and fit is important to me. - I listen to my body and knows what it needs - I wear appropriate and quality shoes for exercise. - I have a very active life and am moving throughout the day - I do purposeful exercise for at least 30 minutes ,three times per week. - I can easily touch my toes without bending my knees. - I maintain strong abdominal muscles. Add the total of all scores. Scoring 40-48 - Excellent! You're fit. 31-39    Good. Stay consistent 22-30   Fair. Use it or lose it! < 21.          Poor. Take one small step and                      Start moving. Let's connect @   bodyconfidencefitness@gmail.com  or send me a personal message at www.facebook.com/BodyConfidenceFitnessClub

HYPER SPEED HYPER STRESS

HYPER SPEED..........HYPER STRESS  One day my friend    and I were discussing the challenges of time. We admitted that, like most people we were in constant  juggling  act trying to find enough time and energy for family, work  and career, not to mention a few moments here and there for things like exercise and relaxation. It seemed like almost everyone we knew complained that there was never enough time to do all the things they wanted or needed to do. The pressure out there is much coupled with this fast-paced world, were most people's lives are moving too fast. We run out of time, money, and energy on a regular basis. Our relationships are strained, our minds overstimulated, our bodies neglected, degenerating and left to waste slowly as a result of some  killer disease like hypertension. High blood pressure  or hypertension has been called the "silent killer." It develops with little or no symptoms.     The recent available statistics  about hypertension both in Nigeria  and other parts of the world is alarming and the future appears bleak.    Studies carried out recently by experts  showed that  about 57 million Nigerians are hypertensive Reports also indicate that more Nigerian men suffer high blood pressure than their female counterparts due to reasons attributable to lifestyles. This revelation was made at a press conference organised by the Nigerian Medical Students Association of Nigeria (NMSAN) to mark the World Health Day in Benin City. National President of the association, Bashir Maru, said one in three adults worldwide are affected by high blood pressure and implicated in over 18 per cent of death globally adding that poorer people are worse off. “For Nigeria, about 22 per cent of the population are affected by high blood pressure, and it is called a silent killer, because it doesn’t show signs or symptoms till it might be too late. According to the bodies, the number of Nigerians living with high blood pressure is estimated at about 56 million, even as the World Health Organisation (WHO) calls for intensified efforts to prevent and control hypertension. They also raised alarm over the proliferation in Nigerian markets of fake blood pressure measuring devices and popular diets like some brands of noodles that account for 61 percent of daily salt requirement in the smallest pack   When hypertension is advanced it can cause , irregular heart beat, headaches, rapid pulse, shortness of breath, dizziness and vision problems or eventually heart failure. More women than men die of the complications of high blood pressure, which include kidney failure, heart failure, and stroke. That's the bad news.        According to Medilexicon's medical dictionary, hypertension means "High blood pressure; transitory or sustained elevation of systemic arterial blood pressure to a level likely to induce cardiovascular damage or other adverse consequences."  The normal level for blood pressure is below 120/80, where 120 represents the systolic measurement (peak pressure in the arteries) and 80 represents the diastolic measurement (minimum pressure in the arteries). Blood pressure between 120/80 and 139/89 is called prehypertension (to denote increased risk of hypertension), and a blood pressure of 140/90 or above is considered hypertension.  The good news is that high blood pressure is preventable and can also be controlled for those who already are battling with it.        You don't always need prescription of medication to lower your blood pressure. By making some lifestyle changes, you can lower or prevent high blood pressure and reduce your risk of heart disease.       If you have been diagnosed with high blood pressure  you might be worried about taking medication to bring your numbers down.       Lifestyle plays an important role in treating your high blood pressure.if you successfully control your blood pressure with a healthy lifestyle, you may avoid, delay, or reduce the need for medication. Here are some lifestyle changes you can make to prevent/control high blood pressure. 1. Exercise regularly    Regular physical activity -at least 30-60 minutes most days of the week- can lower your blood pressure by 4 to 9 millimetres of mercury (mmHg). And it doesn't take long to see a difference. If you haven't been active, increasing you exercise level can lower your blood pressure within just a few weeks.  If you have prehypertension (systolic pressure  between 120 and 139 or diastolic  pressure between 80 and 89), exercise can help you avoid developing full blown hypertension. So if you already have hypertension, regular physical activity can bring your blood pressure down to safer levels. Talk to your doctor about developing an exercise program . Your doctor can help you determine whether you need an exercise restrictions. Even moderate  activity for 10 min at a time such as walking and light strength training can help. 2. Eat a healthy diet  Eating a diet that is rich in whole grains, fruits and vegetables and low-fat dairy products and going easy and gently on saturated fat and cholesterol laden foods can lower your blood pressure by up to 14mmHg. It isn't easy to change your eating habits, but with these tips you can adopt a healthy diet - Monitor  what you eat, how much and why. - Take more of fresh fruits and vegetables, they are the best sources of potassium. Potassium can lessen the effect of sodium (common salt) on blood pressure. - Shop wisely. Make a shopping list before heading to the Market  to avoid picking junk food. Read food labels when you shop and stick to your healthy eating plan when you are dining out too. - A salt-free diet is healthy in lowering pressure. Choose low-salt  alternatives of the food and beverages you normally buy. - Eat fewer processed foods - Don't add salt to already prepared foods . 3. Avoid drinking  As much as you can, avoid drinking alcohol . Alcohol can be bad for your health. If you drink more of alcohol it can actually raise your blood pressure by several points. It can also reduce the effectiveness  of high blood pressure medication. If you are a heavy drinker, suddenly eliminating all alcohol  can actually trigger severe high blood pressure for several days. So when you stop drinking do it with the supervision of your doctor to taper off slowly. 4.Avoid smoking.  On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure by 10 mmHg or more for up to an hour after you smoke. Smoking throughout the day mean your blood pressure may remain constantly high.    Avoid second hand smoke. Inhaling smoke from others also put you at risk of health problems including high blood pressure and heart disease . 5.Reduce your stress level Stress and anxiety can temporarily  increase blood pressure. Take sometime to think about what causes you to feel stressed, such as work, family, finance or illness. Once you know what is causing your stress, consider how you can eliminate or reduce stress.   If you can't eliminate all of your stressors you can at least cope with them in a healthier way. Take break for deep breathing exercises. Get a massage. If self doesn't work, seek out a professional for counselling . 6. Monitor your blood pressure from time to time. Get a blood pressure monitor for your home and office use. 7. Balanced life A  life of balance requires sacrifice. You must invest  in things that have long-term value over short-term gain. I have learned that we are like airplane- we can only hold so much luggage. If we get overloaded, we may go down. And despite our best efforts, when we take on too much, we don't really do well at anything . In essence, to live in balance , we have to minimise our load.    Let's connect @   bodyconfidencefitness@gmail.com  or send me a personal message at www.facebook.com/BodyConfidenceFitnessClub

NEW YEAR RESOLUTIONS

         NEW YEAR RESOLUTIONS                         Oh, the beginning of January. You know what that means right? It means 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." Why? Because losing weight and exercising is one of the top New Year’s resolutions...every year! 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 love, or shall I say hate, diet pill companies that promote their "magic" potions and pills as the easiest and best way to lose weight and keep it off. I know hate is a strong word, but what upsets me the most is 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.        

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.