Who are You Calling Fat?

I have always been the fat friend, deep down i know i am not fat. Yes, i know i am not. Its just i am surrounded by skinny friends even one who had a baby had the guts to be slimmer than i am presently during and after pregnancy. I go home and i am reminded how slim my mother was bla bla. I am with my current weight now but i did have times when i was unsure of myself.

I want to ask you a crucial question.



How can you tell if you need to lose weight ?



There are some concrete measures to tell whether your weight is putting you at risk for health problems.



BMI (body mass index): Your BMI is calculated based on your weight and height, and determines whether you are underweight, at a healthy weight, or are overweight or obese.

Weight in kilograms divided by height multiplied by height.



BMI = Weight (kg)/(Height (m) x Height (m))



Underweight = Less than 18.5

Normal = 18.5 - 24.9

Overweight = 25- 29.9

Overweight = 30 and Above



Waist circumference: Don't think your BMI is an accurate reflection of how healthy your weight is? For a few people, it isn't. If you have a high proportion of muscle, your BMI may define you as overweight even if your weight isn't actually a problem. Or, your BMI may say you're at a healthy weight, when in fact, you are carrying a high proportion of dangerous belly fat. For women, waist circumference should be below 88 cm (35 inches), while for men, it should be below 102 cm (40 inches).

The cold, hard numbers don't lie. But even if you know your weight is a problem, do you have to take action now? In a word, Yes!



While you may have the best intentions in the world to start a weight loss plan some time in the not-too-distant future, there really is no time like the present.



It may seem harmless to "weight it out a little" but if you don't take action now, you run the risk of gaining even more weight. Once people are overweight, their weight is more likely to keep increasing, eventually pushing them into obesity territory.



As we grow older, many people slowly gain small amounts of weight, even as little as 1 kilogram. That may not seem like much, but over time it can add up - turning a little excess weight into a "growing" problem.



Need another reason to maintain a healthy weight? A loss of 5% to 10% of your body weight along with 30 minutes a day of moderate exercise can reduce your risk of diabetes by almost 60%.



I hope i have not overwhelmed you with numbers.



Now you know if you need to lose weight or put on weight or stay where you are.



I Care.

You Beat It, You Beat Your Bad Habit?

This question is for my friend. You know yourself. Answer the question.



Have you really quit smoking?



I need answers? Why do people hide their smoking habits from their significant other? From their friends?



How do you really quit a bad habit?



How did you stay smoke free?



I have some textbook ways to help but i would really like to hear what you have tried.



Hang out in places where smoking is not allowed. It makes you feel better about your decision not to smoke, makes not smoking feel more normal for you, and helps you avoid temptation.



Write down in your journal everything positive that happened after you quit. Notice how you can taste your food more, how you can breathe easier, or how much money you've saved. Write the most powerful differences on a card, carry it with you, and read it often to make yourself feel good or use it in situations when you feel tempted to smoke.



Avoid testing yourself with "just one." Your brain will respond immediately to a cigarette and will start pushing you for more.



Avoid criticizing or punishing yourself if you have weak moments. Research shows it doesn't usually help - it only makes you feel bad, which in turn, may make you want to reach for a cigarette even more. Emotions are a natural cause for cravings, so don't spark them yourself.



Keep your personal space (house, car, workplace) smoke-free. Research shows that people who make their personal spaces smoke-free have better success remaining a non-smoker.



Keep cigarettes, lighters, ashtrays, and other reminders of smoking out of your personal space. Research also shows that these things signal your brain to want cigarettes, just like a red light signals you to stop your car.



Find things to keep yourself feeling good. Cigarettes used to help you feel good. It's time to figure out what else makes you feel good - physical activity, work on your house, hobbies, volunteering, playing in a sports league, coaching, cooking, gardening, and many more.



Learn to deal with lack of support. Not everyone is going to support you when you quit. Some people may feel defensive, threatened, left out, believe "things have changed," or feel pressure to change themselves. They may need some time to figure out what your changes mean for them, and how to adapt. Be as supportive of them as you can without ruining your chances of success.



Learn to use problem-solving skills. If you find yourself wavering, write down the details of the problem (don't guess). Write down at least 5 solutions, no matter how far out they are. Don't criticize any of them. Then choose as many as possible. Try them alone and in combination - start right away. Record what happens. Tinker with the solutions until you find the ones that work for each situation.



To prevent relapse, prepare in advance for situations that you know tempt you. Prepare a strategy to deal with each one.



What will you tell yourself to coach yourself through the temptation? Write it on a card. Carry it with you. It's too difficult to remember in the heat of the moment.



Who will you ask for help? What will you ask them to do - distract you, encourage you, go for a walk?



What will you do? Leave the situation, distract yourself, clean a closet, drink cold water, eat a hard candy, run around the block, mow the lawn? Practice your techniques in your mind and for real as often as you can so they become a more natural response than smoking.

I want to hear how you beat your bad habit.

Have a great week.

Best Ways to Start Your Day

How our day turns out depends more on internal factors, us than any other thing. You are in control of your day.

The start of the week can be gloomy or magical depending on your outlook.


In the quest for ultimate productivity it’s important to think about how you get started in the morning.

As easy as it is to skimp on your routine, rush breakfast, and then try to dive right into work — that’s not usually the best way to go.

Without starting your morning properly you may never hit your full efficiency, or worse, you could doom the rest of your day to failure.

On the positive side, a good morning routine can make it a whole lot easier to be productive for the rest of the day.

With that in mind, here are 5 ways to start a very productive day:

1. Get a good night’s sleep


If you have to be awake 4 hours after you went to sleep, then you’ll probably have a very difficult time being productive for the rest of the day. If you get a full 8 hours, on the other hand, things will look much rosier.

Sleep deprivation has been shown to severely reduce productivity, dramatically shorten your attention span, contribute to obesity and other health problems.



2. Spend 20 minutes being disciplined



Get in the habit of doing something every morning that requires a lot of discipline. Find something that is very good for you, something that you feel great about doing. Exercise is a great idea; run, jog, take a walk anything that suits you.

Personally, i like to show my gratitude, say a prayer, read something inspirational.



3. Eat Breakfast

There really isn’t much to say about this, except that its importance has been studied and proven as much as the importance of sleep. So eat your breakfast, and eat it good.



4. Clarify EXACTLY what tasks are productive

Don’t just write a task list every morning — we all know that it’s possible to work hard all day long and not really accomplish anything.

Spend 10 minutes and think about the following:

What you have to do today

What you’ve been putting off doing

What you’d like to do today



5. Get into work mode

Once you’ve completed your morning routine, had breakfast, clarified your daily goals, etc… it’s time to get into work mode. Shower (or don’t), shave (or don’t), get dressed (or don’t), drive to the office (or not), and basically do whatever you need to do to get ready for work.

Once you have completed your routine, you can step away from all things not related to work and get down to business.



Have a great week!





These points have helped me sharpen my productivity, but each person is different. Do you have any tips that you use to help kick-start a productive day?

You would not get fat on my watch!

One of the biggest contributing factors to weight gain and obesity is frequent, unhealthy snacking. It’s easy to justify grabbing something to eat in between meals or late at night when your stomach won’t stop growling; not being hungry can result in better sleep, higher productivity and better focus. But it’s very easy to cross the line from " I would have a few bites" to full on overeating; have you ever opened a can of pringles and eaten absent mindedly till you are shocked its gone? Or, think about the last time someone brought cake into the office—did you find yourself going having slice after slice promising yourself each one would be the last? ( Sadly, this last scenario depicts my behavior when cake is in sight *sigh* we are all learning).



These are the kinds of mindless snacking that can have significant negative effects on your diet, digestion and overall health, so it’s important to find a balance between snacks that will make your taste buds happy and snacks that won’t expand your waistline. Try some these snack ideas when next you are in the mood.



1. Fruit



Nothing says “healthy” quite like a fresh piece of fruit. In an age of processed foods, fruits are lacking in the diet of most people. Buy the fruits in season to have handy when hunger or boredom pains come knocking.



2. Yoghurt:



Every now and then substitute yoghurt for ice cream.



3. Popcorn:



If you’re deciding between potato chips, hotdog, sharwarma or popcorn at the movies. popcorn should be the clear winner. Popcorn has much less salt and fat than the other options. Look for the reduced-fat and lower salt varieties rather than the butter-soaked kinds if you are buying a bag at a store.



4. Plantain Chips:



Plantain is a great source of pottasium, vitamin A and fibres. They are also a rich source of proteins. When next you in the mood try this out.



5. Mixed Nuts:



Nuts are not only an excellent source of protein, but they provide your body with the healthy fats it needs to function properly. Health benefits vary between types of nuts, but they include promoting heart health, fighting disease and reducing inflammation. Walnuts, groundnuts, cashew nuts are all good choices.



6. Crackers:

Instead of high calorie biscuits.



5. Protein bars



( yes, they are available in Nigeria. GNC Live well stores stocks them)



6. Carrots:



These will definitely keep you busy.



7. Whole wheat bread



8. Dark Chocolate:



Rich in chocolatey taste, less calories.



9. Cucumber



Cucumbers are a quick pick me up. They are made up of 95% water so they keep the body hydrated, also a great source of Vitamin C. They are great for the skin.



10. Replace soft drinks



Drink water, make your own fruit juices or smoothies.

Drink zobo, Drink kunu.

Reduce your sugar intake.

27 Ways to Relax

1. Hug someone.

2. Mono-task, as opposed to multitasking.

3. Go for a walk, run or swim or any other sport.

4. Stretch.

5. Laugh.

6. Play a game. Sudoku, crosswords, scrabble, whatever.

7.Cover your eyes with an eye pillow. Allow your anxious eyeballs to feel like they're floating rather than gripping.

8. Drink a cup of hot tea. Or iced if that makes you feel better!

9. Play with your pet.

10. Read.

11. Turn off your electronics. Enjoy the quiet.

12. Soak in a bath.

13. Dance.

14. Take a 5-minute break to clear your mind and breathe.

15. Enjoy the outdoors.

16. Progressively tense each muscle, holding each for 5 seconds then releasing.

17. Take a whiff of a favourite soothing scent, maybe citrus or lavender.

18. Clear off your desk or clean out the drawers of your dresser. De-cluttered can equal destressed.

19. Indulge in a massage.

20. Soak your feet in Epsom salts.

21. Listen to your favourite music.

22. Light a candle and watch the flame flicker.

23. Write in a diary.

24. Talk to a friend.

25. Make everyday activities more meditative. Like walking, for instance. Rather than rush down the hallway, place one foot in front of the other and really feel your feet ground into the earth with each step.

26. Unplug (or turn off) your phone.

27. Strive to take deep breaths to reach the tight spaces of your body - try to feel your breathing in your lower back and your shoulders.

10 Signs you need a stronger antiperspirant

Excessive sweating can be embarrassing not to talk of a turn off to some people. Antiperspirants and deodorants are used to control sweating and prevent odors that may arise.

There are times when you can expect to sweat: when you exercise, when you're outside on a hot day or when your nerves are getting to you when you have an important presentation to make at work. At these times, you want your antiperspirant to help keep your sweating at bay.



If you find that you sweat excessively, you may have hyperhidrosis, a condition that causes excessive sweating, more than the body normally needs to maintain proper temperature.

A clinical antiperspirant is an antiperspirant that has been clinically tested (i.e., studies or tests were performed on people).



Here are 10 signs you need a stronger antiperspirant.



1. You sweat even if the room is not warm or you're not outside in the heat



2.You've had skin irritation or infections because of excessive sweating.



3.Your clothes are often soaked in sweat.



4.You avoid social interactions (e.g., shaking hands) and situations because you fear sweating.



5.You find sweating interrupts your daily routine and activities.



6.You worry and think about sweating at least daily.



7.You sweat when you're not in situations that make you angry, embarrassed, afraid, or nervous.



8.You sweat even when wearing your regular antiperspirant.



9.You sweat even when you're not doing any physical activity.



10.You sweat even when you're not doing any physical activity.



If you think you have a case of hyperhidrosis here's a tip:



Apply clinical strength antiperspirant at night before going to bed to allow the antiperspirant to plug more sweat ducts (and therefore, work better to reduce sweat). The antiperspirant will continue to work throughout the next day even after your morning shower.

Thank me later.