Wellness Spot

LOSE WEIGHT WITHOUT STRESS

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•You can lose weight without stress the wellness way.

People ask me to recommend what they should do to lose weight. This is not too difficult. The greatest challenge though is losing the weight and maintaining it.

A weight loss programme that is multi dimensional is best, where you lose weight and gain your health. That is the beauty of the Wellness Weight Ioss Programme.

Causes of weight gain include Menopause, Stress, family history, What you drink, What you eat and how active you are etc.

FACTS ABOUT WEIGHT LOSS
•If you take more calories than your body uses up, you gain weight.
•If the amount of calories you eat is the same with what you lose, your weight remains the same.
•If you take in less calories and your body uses more, you lose weight, (your body will start using excess calories stored up as fat}.

One diet plan does not fit all. To lose weight and remain there, you must first answer the question, “Why do I want to lose weight”. Your diet must be customised to you, taking into consideration your family history, eating history, medical history, likes and dislikes etc.

To Lose weight and maintain it:
•Your diet must be balanced.
It should be easy for you to adapt into your lifestyle or else you gain back the weight.
Gradual but sustainable weight loose is key.
You need a change of lifestyle. i.e. change the food you eat, what you drink, when, what, how you eat.
•Consider the physical activity you do.
Eat at least “many” times a day – what you eat matters a lot.
Grill instead of fry.
•Do not skip meals. If you do your body intelligently will, hoard whatever you give it and you will not lose weight.
•No to salty food.
•No to bad oil.
•Yes to oily fish.
•¾ of what is on your plate should be fruits and vegetables.
•Eat slowly, chew your food longer.
•Stop eating once satisfied.

Do not enter middle age fat as it gets more difficult to lose weight as we age.
At Wellness Spot, we customise your meal plan to suit you. We take your holistic wellbeing into making that meal plan so that you enjoy your weight loss programme which nourishes you throughout the journey.

Wellness SpotLOSE WEIGHT WITHOUT STRESS
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HOW TO AVOID WEIGHT GAIN DURING THE FESTIVE SEASON

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• TIPS ON HOW TO AVOID WEIGHT GAIN DURING THE FESTIVE SEASON

Usually Christmas is an exciting time of year. But between the celebrations, stress and fried goods, it’s also a period when people tend to gain weight.

It has been proven that between mid-November and mid-January, people gain much weight.

Meanwhile majority of people don’t lose the weight they gain over the holidays. This is a mojor challange people face including myself.

As discouraging as this may be, there’s a solution to it.

Carefully check out these tips to help you  avoid weight gain during the festive season.

1. EAT MORE OF FIBER

Unfortunately, many foods during the Christmas period lack adequate amounts of fiber and more of carbs and fat.
Meanwhile Fiber is important nutrient that induces fullness and ensures you eliminate all the body does not need.
Do your best to add fiber-rich foods, such as vegetables, fruits, legumes, whole grains, nuts and seeds, into your meals.

2. ENSURE MINDFUL EATING

To eat mindfully, ensure you dish your food on small plates, eat slowly and chew your food thoroughly, which will allow you to better recognize your body’s signals of fullness.
People are often rushed and on the go throughout the festive season, which frequently leads to multitasking during meals.
Studies show that those who eat while they are distracted are more likely to overeat. This is because they are unable to pay attention to their body’s fullness signals.
To prevent this from happening, eat mindfully without distractions, from work and phones.

3. ENGAGE IN HOUSE CHORES AND ACTIVELY CELEBRATE WITH FAMILY

Popular habits, such as watching the television all day, are common festive traditions for many families.
Laxity may contribute to weight gain, mostly when it is accompanied by eating excessive amounts of food.
Engaging in some type of physical activity such as house chores, walks, exercise while in festive season with your family may prove to be beneficial for weight control.
You can also be active during the festive season by joining the community fitness competition or event. Football competition are popular options in Nigeria.

4. PORTION CONTROL IS KEY

When Christmas arrive, it can be easy to loose control on your portion size.
Usually there are plenty to eat and drink but those who do not consciously watch the food they heap on their plates tend to gain weight more easily than those who don’t.
The best way to overcome this is to eat your veggies first and try to fill up with that. If you do this first you notice that you eat less of other food that tend to make us gain weight. Above all stop eating once satisfied & moderation is key.

5. SUBSTITUTE WITH LOW CALORIE FOOD- Instead of soft drinks fruit and veggie juices, instead of full cream milk , Yoghout take Tiger nut milk. Green tea instead of regular tea, local chicken instead of agric chicken, instead of pounded yam and Garri, take oats, cabbage swallow.

6. GET ENOUGH SLEEP

Sleep deprivation is quite common during the holidays, and it may cause weight gain.
This is because those who do not sleep enough tend to be hungrier, consume more calories and get less physical activity.
The reason behind this is that sleep restriction may increase your hunger hormone levels, ultimately leading to higher calorie intake.

Wellness SpotHOW TO AVOID WEIGHT GAIN DURING THE FESTIVE SEASON
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SIDE EFFECTS OF RED MEAT

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  • SIDE EFFECTS OF RED MEAT

Red meat refers to meat that is dark red in color when they are uncooked. Examples of red meat include beef, pork, lamb meat, mutton, and veal.

These meats are from animal sources and they also enrich our diet. A red meat is rich in protein and is also rich in vital minerals and essential vitamins.
When we eat red meats, they help in improving the overall health. However, we can derive the benefits of eating red meat when we eat it moderately.
Excess intake of red meat has an adverse effect on the health. Some of the adverse effects of eating red meat include the following;


1. When you eat red meat, especially in excess, they add cholesterol and saturated fats to your diet and this can pose a great danger to the lining of the arteries.
This increases the risk of heart attack and heart diseases, it also endangers cardiovascular health in general.
2. Also, eating red meat in excess is likely to cause cancer but this is not clear-cut. There is no concrete evidence that shows this.
However, the iron in red meat contains a protein (heme), when this protein undergoes a chemical change, it will form arcinogenic N-nitroso compounds which can lead to colorectal cancer.
3. Also, eating red meat in excess can cause damage to vital organs in the body and this can shorten an individual’s life span.
4. Also, when you eat red meat, especially in excess, it can harden blood vessels and it can also harden or clog the arteries due to a compound found in red meat (carnitine).
5. There is a higher possibility of having diabetes when you eat excess red meat because of the preservatives they use in preserving them such as nitrosamines.

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WHAT YOU NEED TO DO TO REDUCE YOUR RISK OF SUFFERING FROM DIABETES

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  • what you need to do to reduce your risk of suffering diabetes

The general believe about diabetes is that they’re caused by the kinds of food we eat. Most people only focus on the kinds of food, leaving out other core causes of diabetes. Focusing on foods is alright but we also need to focus on other factors like how and when we eat, what we drink, exercise and more. Some of the ways you can reduce the risk of suffering from diabetes are shared by MyHealth Pass.

Reduce your soda intake
Even people less familiar with the disease know that consuming too much sugar could be a factor in gaining diabetes. However, it’s not so much the sugar intake that makes sugary drinks and desserts such a problem, it’s how much weight you gain from them. When a person is overweight, their body naturally experiences chemical changes that affect their body’s ability to produce enough insulin. The more weight you gain, the more insulin your body has to make to control your glucose levels, but when it can’t keep up, your risk for diabetes is greatly multiplied.

Do not skip breakfast
There are many statistics about why you shouldn’t skip breakfast, but one study published by the American Journal of Clinical Nutrition said that missing even just one breakfast a week increases your risk of diabetes by 20%. It all has to do with maintaining healthy insulin levels. When you sleep, your insulin levels stay at a plateau, not extremely high or outrageously low. However, when you skip breakfast, those insulin levels plummet, only to spike again when you finally eat lunch. Such extreme changes in insulin could increase your risk of diabetes.

Have enough sleep
How much sleep you get may be just as important as what you eat. When your body doesn’t get enough sleep, you feel drowsy and with little energy. This reaction is similar to “insulin resistance, a precursor to diabetes,” when your body stops or is insufficiently converting glucose into energy. When you’re dragging after pulling an all-nighter, it may not be just the fatigue getting you down, but a possible sign of diabetes.

Are you depressed?
Depression has been listed as a side effect of diabetes, but recent studies have also found that depression could even be a risk factor of diabetes. In one study, subjects with depression had a 63% increased risk of diabetes. In fact, some physicians believe that depression and diabetes are synonymous diseases, both characterized by powerlessness and a lack of energy that they inflict upon their patients.

Exercise regularly
If you really want to be active, though, but the fit life is not for you, start with smaller physical exercises and work your way up. One study showed that if you get in at least 20 minutes of exercise, three or four days of the week, you reduce your risk of diabetes, but it needs to be exercise that makes you sweat. As your body becomes more accustomed to these smaller exercises, you will sweat less. When you notice this happening, add something new into your workout routine.

Others
Even by changing these daily habits, you still have other factors to worry about that you can’t control. Learn if there is a history of diabetes in your family, or if you are at greater risk because of your age. If you are at risk, be sure to get tested and look for the signs. With MyHealth Assessment, for example, you can even take an assessment online to receive personalized statements about what you need to do to reduce your risk of diabetes, straight from doctors and other health professionals in the MyHealth Pass program. You can also use online patient advocacy programs to find local health facilities and book appointments with physicians who specialize in diabetes and diseases of the endocrine system.

Although you can’t change where you came from, you can choose where to go from here, so choose to live a little healthier. You’ll reduce your risk of diabetes, but also just feel better, which is worth the effort.

Wellness SpotWHAT YOU NEED TO DO TO REDUCE YOUR RISK OF SUFFERING FROM DIABETES
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