WHOLE30.....WE ARE WHAT WE EAT

So, if you have been following my blog, I am a health freak, constantly obsessed with all things health related and I have tried almost every diet that exists. And yet I have constantly been plagued by acne. . I have done cleanses, detoxes, eaten fruits mostly, taken pills, tried different skin care products all in my quest for clear skin, yet to no avail. I have even had laser peels and microdermabrasion and yet, no major change in my skin.

That was until I went on the Whole30 Journey.

The Whole 30 Plan is a 30 day program that  is designed to change your life within 30 days. During the 30 days on the Program, you regain a healthy Metabolism, reduce systematic inflammation and discover the foods that are truly impacting on your health, fitness and quality of life.

During those 30 Days, you do not consume any of the following:

NO SUGAR                                                                          NO DAIRY           

NO ALCOHOL                                                                     NO WHITE TOMATOES

NO TOBACCO                                                                    NO ADDITIVES e.g. MSG

NO GRAINS                                                                        NO SCALE!!!!!!

NO BEANS

 

So I started the Whole 30 by buying ‘It Starts with Food” by Dallas and Melissa Hartwig and amazingly, unlike most diets I have been on, I found it quite easy to follow, despite the fact that on first glance the meals appear too limited. I could have as much yam, sweet potatoes, butternut squash and plantains as I wanted. I could also have bacon and sausages (though I gave up on looking for sausages as here in Nigeria there are a lot of strange additives in our food). I could also have a big steak, fish, salmon, chicken, snails, guinea fowl and even pork! What’s there not to like? I also got to try loads of vegetables.

Aside from how great I felt, one of the things I noticed almost immediately was that my face cleared. I mean, I who have suffered from acne since adulthood, stopped breaking out .And then the ones that existed started reducing in size and have almost disappeared. And I noticed these changes right from Day 3. Its made me realize that between the grains and dairy I gave up, I am intolerant to something that was making me inflamed and I just have to cut it off from my diet. There I was, this whole while, thinking that my acne was caused by hormonal issues!

I’m still on my Whole30 Journey and I am on Day 9 now, according to the Timeline, this is when I will start to get bored with my foods, but I intend to stick to it the whole 30 dys. I have even found a way to socialize whilst on whole30….I just have a watermelon smoothie .I am really excited about this new way of eating and intend to follow through.

For those interested in further reading, Please check out whole30.com

Signs you're not drinking enough water

Dehydration is not necessarily to be always obvious and by the time you get thirsty, you are already dehydrated. A chronic form of dehydration which does not have the intense and sudden nature of the acute form is widespread in the present day and affects people who are not drinking enough liquid. This list of main symptoms will inspire you to go and down a glass of water and then another until you body is rehydrated.

Reduced urination
When you are sufficiently hydrated your urine seems to be a lighter yellow color, or straw, and you should urinate at least 5 times daily. If you do not drink enough water, your urine becomes dark yellow. You may go several hours, seven or more, without urinating. The lack of urine is a main sign of having no excess fluids to expel.

Urinary tract infections
If toxins contained in urine are insufficiently diluted, they damage your urinary mucous membranes causing cystitis and other urinary tract inflammation. Common symptoms such as burning pain while urinating, a strong and persistent urge to urinate often with little portions may occur.

Constipation
Infrequent bowel movements are another sign of dehydration. In the very moment chewed food enters the colon, it contains too much liquid and allows stools to form properly, and the wall of the colon reduces it. Water lubricates your digestive tract to keep things moving smoothly. In chronic dehydration, the colon takes too much water to give to other parts of the body. The lack of fluids dries fecal masses, causing it to stick to the sides of your colon and become difficult to pass.

Dry mouth
If you do not drink water, the fluids that lubricate the mucus membrane do not replenish well. As a result you feel your mouth sticky and dry with little saliva production. When your body is properly hydrated, your mouth seems to be comfortably wet and saliva production should be adequate while eating.

Lack of Tears
One more symptom of not drinking proper amounts of water is no tears when you cry. If not drinking water, the liquids in your tear ducts won’t replenish as they should do. Staying hydrated allows tears to flow plentifully

READING THE SUGARS IN YOUR FOOD

 

Did you know that companies sneak sugar into their products usually under the guise of a label tht sounds plantlike or scientific, easy to overlook because you do not know what it is?

There are loads of snaky ways they hide sugar so its always good to educate oneself, always read labels on your food and best of all, avoid processed food.

 

Plain Sugar –

*brown sugar                    *Cane sugar                       *raw sugar                          *beet sugar                        *confectioner’s sugar

Syrup –

*High Fructose corn syrup                           *Malt syrup                        *Refiner’s syrup                               *rice syrup

 

Sciency Names –

*Dextrose                           *Galactose                         *Polysaccharide                               *Disaccharide                    *Lactose                              *Ribose                                *Fructose                            *Maltose                             *Sacchrose                         *Glucose                             *Monosaccharide                            *Sucrose

 

Natural Sugars - *Agave Nectar                 *Evaporated Cane juice                                *Molasses                          *Coconut Nectar                                *Fruit Juice                         *Rice Malt                           *Coconut Sugar                                *Honey                                *Sorghum                           *Date Sugar                       *Maple syrup                    *Treacle

 

Artificial Sgars-

*Aspartame                       *Saccharin                          *Sweetleaf                         *Acesulfame K                  *Splenda                             *Stevia                 *Sweet n Low                   *Equal                  *Truvia                 *NutraSweet                     *Sucralose

 

Sugar Alcohols-

*Arabitol                             *Dalcitol                               *Erythitol                            *Cilycol                 *Glycerin (glycerol)                         *HSH                     *Iditol                   *Isomalt                              *Lactitol                               *Maltitol                              *Mamitol                                *Polyglycitol                       *Ribitol                 *Sorbitol                              *Threitol                              *Xylitol

7 Habits that can lead to Belly fat

So, you’ve got yourself an absolutely gorgeous bikini to wear for a pool party two weeks from now. However, there’s a little bit of a problem – there’s no way of hiding your bulging belly fat in that skimpy swimsuit. Not sure how to trim down in order to do some justice to that awesome bikini waiting in your closet? Check out these seven habits that can cause belly fat – and be sure to do the opposite, so you can shape up and lose those unsightly bulges as fast as possible!

1. Drinking Carbonated Drinks Regularly

Can’t last a day without gulping down a can or two of soda? If this is you, then you’re certainly not being kind to your body. According to researchers, consuming one or two cans of soda daily causes your waistline to increase at least five times faster than those who barely drink soda in the course of a week. The concept behind this is that the high amount of sugar used in sodas trigger your craving for food, so you end up eating more than you should during mealtimes. Diet sodas aren’t any better than regular varieties since these contain artificial sweeteners, which can increase your appetite as much as sugar does. So if you have that serious craving for a satisfying drink, opt for healthy smoothies, fresh fruit juices, or a glass of water with lemon zest and mint leaves. You’re doing your body and overall health a favor by choosing a more nutritious drink that’s also low in sugar content. Since soda only causes you to add pounds without quenching your thirst, why bother drinking it, right?

2. Using a Larger Plate Each Time You Eat

Whether it’s a buffet dinner or just a regular meal at home, pay attention to the size of plate you use at mealtime. In a survey conducted among obese individuals, it was discovered that these people prefer larger plates over smaller or medium-sized ones. With a large plate size, they have more space for their food. So, how does this habit cause belly fat? Simple. When you have a larger space to pile up your food, you tend to consume more than your body needs, and that leads to more fat stored in your body. To avoid this nasty chain reaction, make it a point to use smaller plates and resist the urge to eat or go back for seconds when you’ve already had enough.

3. Dining Late at Night

While it’s true that your body naturally burns some flab as you sleep, it might not be able to efficiently do so when you go to bed on a full stomach. Aside from causing belly fat, eating late and reclining on a full stomach increases your risk of developing acid reflux and indigestion, since gravity is no longer able to pull everything in your tummy straight down. To prevent these conditions, consider eating smaller meals at night and don’t lie down for at least three hours after dinner. If possible, just snack on fruits in case you feel a bit hungry at night instead of raiding the fridge for sweet desserts to satisfy your craving.

4. Eating When Sad, Angry or Upset

Do you find yourself eating absent-mindedly when your emotions are at their peak? The next time you catch yourself doing this, try to snap out of it before you end up eating a double cheeseburger and fries. Emotional eating does nothing to make you feel better. If there’s anything you can get from this habit of eating whenever you’re upset or stressed out, it’s just hideous belly fat. The best way to combat this response to stress is by drinking a glass of water, talking to a friend, or taking a relaxing walk. Choose an activity that doesn’t involve eating, so you can stop yourself from loading up on extra calories when you’re feeling emotional.

5. Consuming Low-Fat Foods More Often

Some people assume that high-fat foods and drinks lead to more fat storage in your belly. The truth is, monounsaturated fats are not bad for you. If anything, foods such as avocados, olive oil and seeds work well in eliminating belly fat. Be wary of too many low-fat foods, since manufacturers often add sugar to these items. And you know what that means – the more sugar you have in the body, the greater your chances of storing more body fat.

6. Depriving Yourself of Sleep

Ideally, adults should get about seven to nine hours of sleep each night. When you fail to get enough sleep, your level of cortisol (stress hormone) increases and causes you to crave sugary foods. With that in mind, it’s harder to get rid of belly fat when you keep the habit of not getting enough sleep regularly. To maintain normal levels of the stress hormone cortisol, try your best to attain the recommended hours of sleep every night. This way you can balance your cortisol levels while boosting production of leptin, a type of hormone that causes you to control your appetite.

7. Not Getting Enough Protein in Your Regular Diet

Have you been depriving your body of protein-rich foods? Generally, healthy adults should consume at least 20 to 25 grams of protein in each meal, although this depends on your activity level and body size. Men in particular should get an additional 10 grams of protein with every meal to ensure excellent health. By increasing your protein intake, you can balance out your blood sugar while reducing insulin levels to promote a faster metabolic rate. What’s more, protein helps control hormones that increase your appetite, so you can slim down naturally. To power up your daily meals, consider eating high-protein foods such as ricotta cheese, shellfish, turkey, skinless chicken, salmon and eggs. These are your best options because of their low fat and high protein content – a great combination for slimming down and shaping up!

So are you ready to say hello to a flatter tummy and a more gorgeous body? Just be sure to avoid these seven bad eating habits, and you can be on your way to improving your body size and overall health.