I spent the summer hard at work in my coliseum just so I could muscle my way out of my 20s💪🏿. I’m 30 today and I’m pretty pleased with where I’m at physically 😁. I nearly drowned in my sweat and constantly fought off hunger, cravings and temptation but it’s all been worth the struggle. I’m going to tell you what I did to get to this point: Nutrition 🥘
I didn’t touch dairy products 🥛 🧀 (outside of whey protein), bread 🍞 , nshima and juice. When it came to rice and pasta options I’d opt for brown and wholegrain variants. Water and green tea were my primary go to hydration options and I’d occasionally have a couple lite beers just to be social or when I just felt the urge to consume alcohol. In summary, it’s lots of nyama (meat) na nsomba (fish), fruit & vegetables. Training 🏋🏾♂️
I’m more than happy to share my complete and exact training plan for those that are interested. All you got to do is subscribe to my newsletter here and request for the plan on WhatsApp. Osa yopa ku funsa, ni mahala (don’t be afraid to ask, it’s free). Supplements 💊 Supplement World Zambia was my plug locally. I got pro nutrition’s 6 pack fat burner, whey protein powder, creatine and CLA. I took them to help build muscle faster, recover from sessions and drop fat (through thermogenesis and appetite suppression) . Other supplements I opted to stack with were fish oil from real science athletics, vitamin D + zinc + magnesium + L-tyrosine from Bulk Powders UK🇬🇧 . The extras were used to optimize my hormone profile (mainly testosterone - zinc), enhancement of mental focus and motivation (via L-Tyrosine) and assistance with the replenishment of lost minerals from sweat (zinc & magnesium). NB: Guys, please, don’t rush to buy and consume supplements mungulu mungulu if you don’t know what you’re doing. Have a chat with Patrick first (0962-212157). But yeah, this is what I took. Lifestyle😊
If all this sounds like too much work then it’s just not important to you. The truth is that when you’re in shape you don’t have to walk up to somebody and say “yo, I love myself.” You look 👀 😋 like you take care of yourself and that’s real self love. Learn to do it more. Supplementary reading: Body positivity Supplements Men’s health Women’s health Women & weights Happiness The belly must go! Keto Dieting Fitness & alcohol Advice to the Mrs. The 5 minute myth Digging your grave with a knife & fork 📸 Photo Credit: Ryan J Banda (0974-101553) 🗣🎬Creative Director: Lombe Mulenga (0975-911308) ⚠️ Protocol demands that you refer to me as His Royal Buffness when you see me 🤴🏾 😄 jokes! I hope you, whoever you are that’s reading this is encouraged to get in shape and assume your place as King or Queen of your own body.
10 Comments
“Nick, you’re going to be an uncle! What can we do during pregnancy to give our baby a strong start to life?” I sat back and pondered🤔… ultimately there’s three things that affect an unborn baby’s development that you can influence: your nutrition, your activity levels and your state of mind.
Nutrition What you eat is how you nourish your baby. With regards to cravings it’s long been speculated that what you crave during pregnancy 🤰🏾 is the baby signaling a deficiency. Craving oranges 🍊 or particular fruits? That’s likely because your baby needs more vitamin C and other micronutrients so indulge your cravings. I can’t speak on women that crave inexplicable things such as mud🤷🏾♂️😅 but maybe there’s something useful in the soil. Anyway, much of what you eat will probably be determined by what you crave so follow through on that and keep everything else simple. Make fruits and vegetables staples at every meal and avoid processed foods, sugar in excess (juice, biscuits, candy etc). Eat your regular protein such as fish, chicken, beef, nuts, milk, beans and note that fish is thought to aid brain development in babies so you might want to consider having more of that for protein and vary your sources for a comprehensive range of benefits, it can’t just be bream and kapenta daily. You should surprise your taste buds and indeed your baby with some salmon or mackerel every now and then. Ngati ufuna mwana wa nzelu ukazi kudya nsomba (if you want a smart kid eat more fish). Note that habits such as alcohol 🍷 and smoking 🚬 lend a heavy hand to birth defects your child might have so please don’t just reduce intake but cease intake completely. Remember to take the prenatal vitamins prescribed by your doctor to support your overall nutrition. 🗣 Other advice: husbands😐, wake up and source the things your pregnant wives crave and provide them as and when they desire to consume them. Ngati ni 22 hrs ni ku nyamuka chabe. Wives give your babies what they want when they want it. Activity level Pregnancy is not a disability so strive to stay active. Refrain from sleeping all day and only exercising when you’re walking to the bathroom. An inactive mother may produce a lazy child. Stay busy and you might harvest the next Kalusha Bwalya ⚽️. When it comes to exercise anything goes really, just don’t be overzealous and overdo it. 🗣 Advice: wives commit to gentle 30 minute walks daily as a bare minimum. You can additionally look to incorporate other low intensity exercise such as yoga or swimming 🏊♀️. All Lusaka based women should strongly consider signing up to Evolve Gym for all your exercise needs in a safe and comfortable women’s only gym environment. Husbands😐, massage your women’s swollen feet daily to provide some relief, mwana ni wo lema (a child is heavy). State of mind For your health and that of your baby, take care of yourself as much as you can. Protect your peace at all costs and avoid people and situations that place you in a dark space. A mother in a dark place risks adversely influencing her child’s mental health. You’re depressed? Your child might end up in the same boat. Always keep that in mind. 🗣 Advice: pray 🙏🏾 , meditate 🧘🏾♀️ and journal 📔 ✍🏾 as often as you can to manage stress. Talk to someone and get help when you need it if you’re overwhelmed with life (stress, anxiety, depression etc). Evolve Gym Contact: 👩🏾💻 📸 : https://instagram.com/evolvezm 📧 : admin@evolvezm.com 📞 : 0211252061 *****Supplementary reading Many of us have successfully applied for and been given the position of a grave digger with our choices of foods. Every time you shovel certain foods into your mouth you're digging yourself a grave. I’m hoping to help you process your resignation so let’s talk about a few areas of interest.
Processed foods Does it come in a package📦 with a nutrition label? It’s processed 😐. Eat foods with ingredients you can pronounce. Popular culprits are canned beans, canned protein, and canned fruit. The real problem with processed food is the high sugar content to make it palatable and high sodium to preserve it. Additionally, be wary of excessively consuming baked goods..cakes and doughnuts on birthdays can set you up for problems over time and it won’t be long before you become a human doughnut yourself or shaped like a wedding cake. Fix: Your mbuya (grandmother) didn’t eat from plastics and cans. She went in the backyard, slaughtered her chicken and plucked her vegetables. You’d be wise to do the same. Cakes and other things were for special occasions, not a regular fixture on the menu. Adapt yourself. Sugar The road to diabetes (and other things) is paved with sugar. Change direction before you arrive at an unintended destination. Sugar is commonly found and often hidden in soda, biscuits, breakfast cereal, ketchup/sauce & other condiments, and ‘fruit juice’. If you love any of the items listed here you should know that they don’t love you, your teeth, your hips or your belly back. Note that fruit juice is the least healthy way to consume fruit. Fix: Tame your sweet tooth by incorporating real fruit when you feel the urge, shooting for sugar free or low sugar drink options and avoiding entering shops mungulu mungulu to avoid all the traps they set in there. Right at the counter is where you find all that sweet poison. Don’t try to fight temptation; avoid it entirely. Excessive consumption of food in general Eating more than you need is problematic for a whole host of reasons, chief among them is obesity. Portion control is of paramount importance so don’t eat until you’re full, eat to minimum satisfaction and stop🛑 ✋🏾.Despite what you might want to think about your big belly or behind 🍑 the truth is that it is not a sign of wealth and enhanced appeal. It indicates poor nutrition & impending health problems if you can't meet these health standards. Fix: Implement portion at all your meals by using your hand as a guide.
Pork life & Ms. Piggy🐖 🐷 🐽 All that bacon🥓 and polony can be detrimental to your health if you push your luck. Itchy butt? That’s likely worms inviting you to scratch. Gents, are you experiencing half-mast? Might be all that fat clogging your arteries and interfering with circulation. Fix: Refrain from consuming pork and if that’s not possible then moderate your intake of pork and ensure that you frequently deworm yourself. I personally do this monthly because I’m currently in a complicated relationship with Ms. Piggy. If you’re in the same entanglement then consider doing the same. Additional suggestions for retired grave diggers Fiber Fiber helps ensure that what goes in your mouth finds its way out the other end. Helps your body with waste management. Fix: Commit to consuming an apple (preferably green) a day and where possible munch down on kawawasha (tamarind) every chance you get. Both basic options will help move things along when paired with proper hydration outlined below. Hardcore poop chasers should additionally look into weetabix, muesli, various fruit and vegetables, mabisi (fermented milk) and psyllium husk options to help establish number 2 as your favorite number. Pooping at the same frequency as a baby should be your goal. Hydration Many of us don’t drink enough water to support optimal functionality. If you’re thirsty then you’re already dehydrated. The goal should be to consume fluids before you feel compelled to. A good target is 30-40mls per kilogram of body weight per day. Fix: Improve your water intake by tracking it. Download a water tracking app that reminds you to drink water and allows you to track your overall water intake. At the end of each day check if you’re within the general target range. Too much work? Then you can alternatively assess your urine color every time you head to the bathroom. The target is light yellow. Clear color = excessive hydration. Dark yellow color = insufficient hydration. Light-moderate yellow color = 👍🏾. Closing argument Eat food that rots. Keep these things outlined above out of your kitchen and out of your mouth. If for some reason you can’t resist the urge then eat in moderation. Find a balance in your nutrition, so have ice cream, chocolate, cake and all that other stuff but don’t let them be staples in your diet. ***Supplementary reading Sugar bombs 💣 Food labels 🏷 Men’s health 🦁 Health & Fitness Standards to Care About 🆗 Ma bubbles mu mala ♨️ Alcohol & fitness 🍻 I spent a weekend relaxing with family in Siavonga at the beautiful Miselo’s resort. After a couple drinks my poor uncle was interrogated on the state of his belly. Verdict: the belly must go! My married uncle had an immediate and interesting response to his current situation 👉🏾”She did it! I come home and find a buffet...what’s a man to do? I can’t tell my wife that her cooking is making me fat! I eat all she’s prepared with a smile on my face because I don’t want problems...problems in the form of ‘mwalya kwisa mudala’?”😂 this interaction gave me an idea💡 🤔 I need to urgently speak with the wives!
Wives, listen up:
Finally, if the situation is dire let’s talk about it. Otherwise you must strive to prepare food in a manner that supports the physique you’d like to see on your husband. 🤳🏾Contact Lisa (+260957334614) for bookings at Miselo’s. It’s paradise🌝🌴🔥 A key component of health for any woman is how you feel. A very simplistic but effective way to look at health is to ask yourself “how do I feel on a daily basis?”. Hormones are a strong determinant of this and dictate your behavior. They influence things such as your menstrual cycle, adverse cosmetic developments in the form of hair loss or acne, your mood and energy levels and determine whether you gain or lose weight. Other issues have to do with common infections that cause pain and discomfort. With that said, let’s evaluate some garden variety challenges experienced by women.
Poly cystic Ovary Syndrome (PCOS) This is a common problem with women of childbearing age that has a group of symptoms impacting the ovaries and ovulation such as cysts in your ovaries, elevated male hormones, and irregular or missed periods. Other issues experienced with PCOS are excessive hair growth, acne and weight gain. Ultimately it imbalances your hormones and creates this confusion in your body. Possible Fix: A hormone blood test can confirm the suspicion of PCOS based on symptoms discussed above. You'll likely be prescribed something hormonal to help control things. Other tips include general exercise for 30 mins per day, eating better by eliminating processed food (don't eat from cans or plastics), improving your sleep habits😴 to stabilize your hormones and maintain a healthy weight. On the aspect of food it's simple: If it didn’t come off your stove or an identifiable tree🌳 (fruit) or place in the ground (vegetables) it shouldn’t go in your mouth. Eat as naturally as possible and when it comes to nyama ⚠️be wary of dressed chickens the size of microwaves. Grass fed animals, fish and village chickens are the best ndiyo. Premenstrual Syndrome (PMS) PMS is a common problem with highly irritable women which comes with food cravings, bloating and fatigue. Natural shifts in your hormone profile during the month in the build up to your period cause this. Being aware of it when it happens is the first step to managing it. Possible Fix: Reduce your portion sizes of food and limit salt on your meals and opt to eat more frequently to manage bloating and stave off cravings. Eat more fruit for the natural sugar in it so it gives you a lift and helps you in the fight against fatigue. Sleep😴 off your foul mood and consider going for a massage at Juvenix Spa to feel better. Exercise intensely for 10-20 mins as it can trigger a dopamine release and help lift your mood. For other tips on how to deal with overwhelming gas issues read those here. Urinary Tract Infections (UTIs) This is a bacterial infection of the urinary tract. You likely have a UTI when you experience pain or discomfort when urinating. Possible Fix: avoid public toilets. Where this is not possible, be mindful of the water 💦splashes from the toilet when you pee. A ghetto hack is to cushion the landing of urine with toilet paper before you pee. Pair this with wiping from front to back when you're done and you have a decent defense against UTIs. If you already have a possible UTI then a urine test at a healthcare facility can confirm this and provide you with medication usually in the form of anti-biotics to clear it up. You can also consider increasing your water intake to induce frequent urination and subsequent 'flushing' of bacteria. This step is of great importance particularly after an encounter with the opposite sex. Thyroid Issues The thyroid hormone is excreted by the thyroid gland and it controls the speed of your metabolism which means that it regulates how fast you burn calories. This makes losing or gaining weight damn near impossible for those with over-active (hyperthyroidism) or under-active (hypothyroidism) thyroid glands. Unexplained changes in weight is one of the most common symptoms of thyroid issues - weight gain may indicate low levels of the thyroid hormone while weight loss may indicate the opposite. Other problems experienced with hypothyroidism are brain fog, constipation, dry skin, thinning hair. Other issues experienced with hyperthyroidism are insomnia, excessive sweating, irritability and high levels of anxiety. Despite intermittently fasting, keto diets, low carbs etc. you can’t drop weight? Despite munching on everything in sight you can't gain weight? Your thyroid hormones are likely sabotaging your efforts in either scenario. Possible Fix: get a blood test done and your doctor will advise accordingly. Treatment may involve prescription of thyroid hormone pills in order for you to obtain the right balance. Yeast Infections This is a fungal infection that causes irritation and discharge from your private area. It's not an STD and is typically caused by anti-biotics, contraceptives, diabetes and/or a compromised immune system. Possible Fix: See a doctor and you'll be advised accordingly. Initial treatment usually involves prescription of an over-the-counter anti-fungal cream to apply so you don't necessarily have to see a doctor as you could go to any local pharmacy to get what you need but I don't encourage self-diagnosis. It might be something else making you itch... A basic supplementary aid to whatever your doctor tells you is to stop wearing tight fitting underwear. Cosmetic Health Concerns (hair loss, acne, stretch marks, wrinkles) Various hormonal issues create various different outcomes. Many of these can be more cosmetic in nature and since many women attach great importance to their appearance this matter certainly warrants inclusion when we evaluate the question of "how do I feel today?". Possible Fix: Hair health? My lovely wife and hair guru at Your Hairs Goals Zambia 🙍🏽♀️🇿🇲 (www.yourhairgoalszambia.com) got you covered with everything from hair consultation to hair products - fyonse fye. Acne? Debra Scott at the Skin Care Hub can clear that up real quick as well as any other skin related issues. Wrinkles & stretch marks? Juvenix Spa will set you straight with assorted treatments and products available to address your situation. Behavioral Shifts on Contraceptives For those that take contraceptives, please, napapata, ask your partners if you’re a reasonable human being and acceptable wife. Tuma mood twako might be triggered by the pills you’ve been prescribed😒. Possible Fix: Discuss with your partner then discuss with your doctor. You may be unknowingly punishing your partners and despite what some alangizi (or even your fellow disgruntled friends) might tell you, constant conflict in a home is not normal. So be sure to check your pills before they sink your relationship. A favorable change might even compel your husband to openly declare 🗣️ ichupo chisuma 🔥. Other general health tips
Don’t assume irregular periods, fouls moods, hair loss, acne and uncontrollable weight gain or loss are normal. That’s not your portion. Actively look to fix it to live your best life. For those with deeper pockets or premium insurance cover opt for a complete hormone profile blood test. It'll expose everything, even problems you didn't know you had. Other useful blood tests to consider are a full lipid panel test and blood sugar test. Check your BP while you're at it. Gents, this is not ammunition for you to take shots at your partner. Be aware of hormonal shifts and learn to be understanding - ma comments like "is it that time of the month?" should not be expressed. You must silently adapt to put out fires, not fan them. NB: Men who have found themselves here can proceed to re-direct to the Men's Health blog here. I made my way to the gym the other day and proceeded to take a shower 🚿🧼before my session. A friend of mine was puzzled😧 by this approach and asked why I bothered to shower before breaking a sweat . I explained my reluctance to strut around the gym with a ‘ka whiff’ 🌪👃🏾as the reason why I did what I did. This reluctance extends beyond a gym setting and I’m hoping to raise awareness on this issue to help others that may be unknowingly ‘disturbing the peace’ in whatever environment they find themselves in.
What determines body odor? Your nutrition. The frequent ingestion of processed foods lends a very heavy hand on how you naturally smell. Additionally, those spicy foods and add-ons to food that give it flavor or an extra kick do more than just enhance taste; they influence your scent. Your activity level. Are you a busy body? Motion generates sweat. Your personal hygiene. Opt to bath once a day (or less for some) and you’re doing your personal hygiene levels a great disservice. Your clothing choices👕the wrong material affects how you ultimately smell when paired with activity. Some material tends to trap sweat. How can you improve your body odor? Bath more Your overall hygiene practice is a strong determinant of how you smell. Develop a better relationship with water🚿and soap🧼. Mu kazi samba please. A little roll on doesn’t hurt It’ll help manage the sweat situation and consequent smell from higher activity levels and basic motion by keeping you dry and fresh. Buy yourself antiperspirant roll on and USE IT. Mind your nutrition To make things simple - if it smells strong before you eat it’ll smell strong when you excrete it. Alcohol 🥃 and tobacco 🚬 also make strong contributions to how you smell. If you love a drink at night be sure to hydrate and sleep it off properly or run the risk of having your pores expel the happy juice you were consuming via sweat. Like to smoke? Have a pack of sugar free mint gum in your pocket, it goes a long way to masking the strong smell of tobacco. Wear appropriate workout gear This aspect is commonly overlooked and many active individuals tend to just grab whatever old clothing they don’t mind sweating in. Your clothing material choice has a significant impact on how you smell so listen up 👂🏿:
People won’t tell you when your scent gets overwhelming so please don’t assume that you don’t smell; put measures in place that limit the possibility. Gents, every day that passes we age. What that means is things don’t function as optimally as they used to. If we let things slide we’ll accelerate our physical depreciation a lot faster than we need to.
How do you know things are no wino wino? Check your flag in the morning. If it’s at half mast or doesn’t rise at all upon waking up you might have an issue with your hormone profile that needs addressing. Other issues may include low energy, low motivation & drive, and a low libido. How can you address a stubborn flag (and other issues)? Exercise to improve circulation I strongly encourage cardiovascular activity such as running🏃or cycling🚴🏾♀️and heavy strength training with weights🏋🏾♂️for 30-60 mins at least 5 days a week. Heavy lifting should be primarily focused on compound lifts (squats, deadlifts, bench press and standing military presses). Clean up your diet This can be done by managing/reducing your sugar intake, increasing your fat intake from healthy fat sources such as avocado 🥑, nut butters such as peanut butter & extra virgin olive oil and incorporating more fruits and vegetables. For fruits and vegetables I specifically view watermelons 🍉, pomegranates, various berries, and beetroot as useful flag raisers. Natu nsaba twa five kwacha tu tandiza maningi. Revise your intake of dairy milk downwards and avoid soy milk. Tip: for items such as olive oil and nut butters you can easily squeeze them into your smoothies. A tablespoon of this and that goes a long way. No pun intended. Got a belly? The belly must go. Got man boobs? Those gotta go too. Use the exercise and nutrition advice outlined above for assistance with this. Nutrition summary 👉🏾Sugar is the enemy of male performance, fats optimize your hormone profile, fruits and vegetables ensure a healthy foundation for a more favorable male response. Stop/Reduce alcohol intake and smoking 🚬(this includes shisha) Alcohol inspires desire and restricts performance so drink in moderation. Drinking in moderation translates differently for different people so perhaps stopping at the ‘happy point’ will be generally viewed as moderate or no more than 4 beers for those that can’t self regulate. Smoking is detrimental to your blood circulation due to its ability to constrict blood vessels, while raising both blood pressure and cholesterol so consider dropping the habit if you want to rediscover your form. A common occurrence for those that smoke is erectile dysfunction so if you smoke know that you're only a cool guy with your clothes on. Improve your stress levels Meditate more, journal, pray more if you’re that way inclined, get therapy. Being a man isn’t easy ma pressure ni yambili. The stress you feel manifests physically so get it under control. Sleep more What I mean by this is 7-9 hours of uninterrupted sleep 😴a night. Switch off your devices and turn off the lights 30 mins before bed. I struggle to fall asleep and when I do I tend to wake up at some point in the middle of the night. To mitigate this I take zinc, magnesium & melatonin to get a proper night’s rest. As an active male zinc and magnesium serve to replenish what I lose through sweat and help with relaxation before bed while melatonin is a natural sleep 😴supplement that knocks me out in 20 minutes flat. Get out more🌞 Sun exposure is incredibly beneficial so get out more and soak it all in for optimal Vitamin D intake. Aptly named, Vitamin D will help support your testosterone production. Check your blood work Specifically cholesterol levels, blood sugar, testosterone levels. Be sure to check your blood pressure as well. If something isn’t right then your doctor will advise accordingly. Don’t assume things are okay, go and check. I check on things every 6 months or so as I prefer not to surprise myself. I want to know what's going on beforehand, Closing argument You can correct the situation and return to the roaring lion 🦁you once were in your younger years. You can choose to stand strong and enhance your quality of life by adopting the tips outlined above. The manlier you feel, the better. I was at the mall the other day looking for something nutritious to feed my body after a 16 hour long fast and I settled on a ‘detox smoothie’. End result: I found my way to the bathroom 🚽in a hurry shortly thereafter and you know what? I felt brand new! Before you scramble for a box of laxatives or overpriced commercially sold smoothies let me explain the process.
Detox - What is it? Detox is the process of removing toxins from the body. It’s an ejection process that can be done through sweat, urine or poop. The toxins are primarily introduced via your diet (processed foods, commercially grown foods that are bathed in pesticides & alcohol). What are the benefits? Reduced inflammation, elevated energy levels, mental clarity & some weight loss (and better digestion) from the absence of processed food & an improved relationship with the toilet🚽. Anyone that’s ever been constipated can attest to the feeling of relief (both physically and mentally) once congestion has cleared. How can you do it?
Sample Detox Smoothies Easiest way to do this is through juicing and/or blending. So, you need to drink your food. Blend with plain water or unsweetened almond milk and note that the order of the smoothies listing below is of no significance. 1st detox smoothie - 1 cupful of chopped spinach (or any other green leafy vegetable), 1 cup of chopped beetroot, 1 cup of chopped pineapple 🍍, 1 tablespoon of flax seeds, 1 tablespoon of honey🍯 2nd detox smoothie - 2 stalks of celery, 1 handful of blueberries, 1 handful of strawberries 🍓, 1-2 bananas🍌, 1 tablespoon of chia seeds, 2 tablespoons of stevia or cinnamon 3rd detox smoothie - 2 stalks of celery, 1 cucumber🥒, 1-2 apple🍎🍏, 2 carrots🥕, 1-2 tablespoons of honey (to neutralize the celery), handful of ginger 4th optional basic detox smoothie - half lemon 🍋& 2 cucumbers🥒blend topped off with some mint leaves and ice❄ for a cool, refreshing taste. 5th optional basic detox smoothie - cinnamon, ginger & carrot🥕 How often should you do it? As often as you feel you need. Duration typically lasts from 1 day to 3 or more days. If you’re not supplementing with a fast or going at it the whole day then take any of these smoothies first thing in the morning. I personally do an all day smoothie detox once a week on weekends. Who’s it best suited for? Whoever feels like they need it. Assess your own energy levels and general sense of well-being. Conclusion Your body’s pretty good at self regulating and cleansing but giving it a little help doesn’t hurt so please consider giving your body a bath 🛁🧼 on the inside every now and then. *This blog complements my last one on overcoming gas issues. Read it here. “Nick, mu mala...si vintu. Ni ma bubbles daily!” Anyone that’s ever struggled with gas issues knows how brutally embarrassing this situation can be💨. Well, for some... Others shamelessly let it rip and turn around to defend their actions by saying “Ni normal muntu wandi, it’s nature.” 😒For those of us with courtesy and a desire to preserve our dignity I want to give you a few nutritional adjustments to address any unpleasant situation.
What is gas? Gas is the result of two things: 1. Fermentation of food (carbs & fibers) in the large intestine. It's basically undigested food that's starting to rot. That explains the smelly aspect of it. 2. The other side of gas is excess air consumed being expelled, which is something commonly experienced when you burp. NB: What doesn't get released up top gets released down below. What causes gas in general? Swallowing air. A common side effect of frequently chewing gum and/or smoking. Another way that you tend to swallow air is aggressively eating or drinking fluid. Gas in the form of burping is how your body ejects excess air swallowed through the the above mentioned activities. Drinking carbonated drinks in the form of beer🍺 and regular sodas🥤. Drinking milk 🥛(or eating cheese🧀) when you're lactose intolerant. Gas occurs when your body struggles to break down the food you've ingested. How do you know that you're lactose intolerant? Pour yourself a glass of milk and observe your body's reaction after consumption. The rebellion from your stomach won't take a long time if you're intolerant and that's how you know. Eating spicy foods🌶 🥵. The nature of spicy foods tends to irritate the stomach for those unaccustomed to it and unsettle the rectum when it eventually makes it's way down there. It's either a riot in your belly or trumpets at the other end. Or both. A high fiber diet (wholegrains & bran from popular weight loss breakfast cereals, beans, fruits & various vegetables particularly cabbage, broccoli, cauliflower & asparagus). Fiber is not digested by your body, it simply goes in one way and out the other. What causes gas is a buildup of fiber in your large intestine. People battling constipation are often also burdened with gas and bloating issues. A remedy is for you to increase your intake of warm fluids to stimulate some movement and soften things for an exit the other way. Best done first thing in the morning on an empty stomach. You can reduce your gas and constipation💩 issues this way. How can you overcome it? Avoid carbonated drinks. This means beer and most of your favorite sodas. Consider non carbonated drinks such tea☕️, water💧 or juice and swap beer for alcohol in the form of dry wine🍷, vodka, gin, tequila or whiskey🥃 as an alternative. Skip the sugar-loaded, carbonated mixer and stick to water💧 and ice❄️. Avoid dairy products (milk🥛, cheese🧀, ice-cream🍨 etc.) if you're lactose intolerant. Consider unsweetened fortified almond milk as an alternative. Limit gum chewing and reduce the speed🌪 with which you chew it. This goes for consumption of food & drink in general as well. Eating and drinking in a hurry creates gas issues from swallowed air so slow it down. Gradually build your tolerance to spicy meals 🌶🥵 by incrementally adjusting the quantities of spices added to your food over time. Consider cutting down on your fiber rich diet to lessen the build up of undigestable foods and provide some relief to your system. Bonus tips: Activated charcoal and a lactase supplement are short term supplements to consider if you're experiencing a severe bout of gas. Activated charcoal has been shown to reduce the formation of gas in the colon while lactase is an enzyme that will help your body break down lactose from dairy products. This is of particular importance for those that are unwilling to give up dairy despite the intolerance. Both are available at your local health stores & pharmacies. Conclusion Learning how to silence farts doesn’t make them any less deadly so stop punishing your neighbor. Burping isn't a lesser evil btw, people burnt by your dragon breath🗣 🔥 might be too polite to tell you so please, spare them. Dieting by blood group -- Sounds fancy huh? It might just be what you've been missing...or not. People's frustration with weight loss has led them to believe in this seemingly sophisticated way of dieting. I mean if you've tried every diet under the sun and nothing's worked out for you then surely you must be doing something wrong. 🤔 💡You must not be dieting by your blood group! That's why you can't lose weight!😰 That's why you're not in optimal health! Right? Wrong (at least partially). I'll explain.
What is it? Dr. Peter D’Adamo is the creator of blood group eating and his research led him to the conclusion that we should be eating in the same manner as our ancestors for both weight loss and optimal health. It is essentially an evolutionary based diet that attempts to align us with the eating patterns of our ancestors; ancestors with similar blood groups. According to Dr. D’Adamo type Os were meat-eating hunter-gatherers aka providers, while type As were vegetarian farmers aka bantu ba njala, and type Bs were nomads aka chimbwi no plan, eating many more types of food. What are the touted benefits? Weight loss & optimal health. How can you do it? Type A (vegetarians) - Eat vegetables, fruit, grains, beans, legumes, nuts, and seeds. Do not eat or drink dairy, meat, fish, poultry, eggs, and processed foods (this means all canned foods or anything in packaging really). Type B (omnivores) - Eat vegetables, fruit, grains, beans, legumes, meat, poultry, fish, eggs, and dairy Do not eat nuts, seeds, and processed foods Type AB (omnivores) - Eat vegetables, fruit, grains, beans, legumes, nuts, and seeds, meat, poultry, fish, eggs, and dairy Do not eat or drink alcohol (wamvela), caffeinated beverages, processed foods (this means all canned foods or anything in packaging really) Type O (carnivores) - Eat meat, poultry, fish, and olive oil, nuts, seeds, and eggs Do not eat or drink alcohol (you've heard), caffeinated beverages, dairy, grains like cereal; bread, pasta, rice, beans, processed foods. My opinion I'm not sold on it. Evidence is lacking to support its adoption and the basic fundamentals behind it are negative. It limits food groups which in turn limits calories so you will experience weight loss on it. But that doesn't mean it's healthy. In fact I'd argue that it's not due to its restrictive nature - you'll very likely end up with nutritional deficiencies and a miserable relationship with food on this plan. If you're struggling with weight loss give intermittent fasting a try. Anyway, here's a few Sample Meal Plans for those that haven't been sufficiently discouraged: Type A Meal 1 - Wholegrain bread with avocado or peanut butter plus some fruit (citrus fruits like lemons, grapefruit and oranges) Meal 2 - Salmon/Sardines with asparagus and/or other desired vegetables plus some fruit Meal 3 - Wholegrain pasta with green beans/or other desired vegetables plus some fruit Type B Meal 1 - Oats with milk, with some fruit in the form of bananas, plums, papaya or grapes Meal 2 - Beef/Lamb/Turkey with brown rice and 1-2 servings of green leafy vegetables Meal 3 - Salmon/Cod with potatoes and a green salad Type AB Meal 1 - Oats with milk, ma eggs pa mbali Meal 2 - Fish with carrots, cucumbers and broccoli Meal 3 - Lamb/Turkey with cauliflower, carrots and mushroom Type O Meal 1 - Fruit such as cherries, berries (strawberries, blueberries, cranberries etc.) with eggs Meal 2 - Chicken/Turkey/Beef/Lamb with broccoli and a spinach salad Meal 3 - Fish bream with roasted vegetables |
Nicholas MajulaCategories
All
Archives
August 2023
|
Photos from Wilka, OLCR, SqueakyMarmot, ella.o, shixart1985, frank.shepherd, orlandofringe, Free Public Domain Illustrations by rawpixel, wuestenigel, wuestenigel, MattysFlicks, Tobyotter, wuestenigel, Andrew Gustar, Artotem, wuestenigel, aqua.mech, homegets.com, wuestenigel, shixart1985, DVIDSHUB, wuestenigel, focusonmore.com, wuestenigel, quinn.anya, airdrie.m, htomari, denisbin, One Way Stock, shixart1985, The Nutrition Insider, planetlight, volkspider, wuestenigel, Ray in Manila, M McBey, Jodiepedia, Ivan Radic, middlekidd, The National Guard, twm1340, stoneysteiner, wuestenigel, focusonmore.com, wuestenigel, wuestenigel, mobilyazilar, wuestenigel, byzantiumbooks, Geometric Medical Animation, wuestenigel, thedailyenglishshow, TipsTimesAdmin, wuestenigel, f097653195018, Lucíola Correia, MassiveKontent, wuestenigel, wuestenigel, Clotee Pridgen Allochuku, Matt From London, @Yancy, Cold, Indrid, wuestenigel, wuestenigel, Doctor4U_UK, rockindave1, wuestenigel, Alan Cleaver, blue_j, Jenn Durfey, wuestenigel, Rennett Stowe