Monday, 23 September 2013

Posted by Desola | File under : , , , , , , , , ,
When i tell people this is fattening or that is, it is usually followed by "Ahn ahn, so what should we then eat".
plus alot of people give regular "cant food healthy food at work" excuse so i have decided to tell you what i eat, perhaps you can pick from it. I'm one of those that believe you can eat anything so long as its in the right proportion.
 Should you eat a slice of chocolate cream cake everyday? no...Should you starve yourself? no- I'm saying there is a balance between these two extremes and you have to find it. I Wont lie to you and say i dont do occassional Sharwama's, I do, but the key word here is OCCASSIONAL.
 While I wont give you a "cast in stone" food table, given the inequality in each of our situations, i will tell you what i ate last week and i'll try to keep it as realistic as possible so its easily available and CHEAP to follow. Keep in mind that this is a work-week food table, I eat breakfast and lunch at work(i Buy my lunch most times) and Dinner when i get home.


Breakfast
Lunch -
Dinner
Monday      
- Two slices of Wheat Bread and jam
 -a cup of ginger Tea(2 cubes of sugar) = 280 calories

Vegetable and boiled egg =280 calories

- Sweet potato and 1 fried egg = 320 calories

 Note


 The sweet potato can fill you up without the eggs, save calories
I'm fortunate to work where there is always Slice bread around the corner, you can buys yours small size and keep for perhaps 2-3 days. Regular tea would also suffice for Breakfast. also note that without the jam/butter you'll be saving 100 calories, making the breakfast only 180.

you are probably wondering WTH the lunch combo is, I wanted protein and vegetable minus the carbs. Alternatively, you can have this with Turkey or fish (not fried o), the Vegetable fills me up and i found out i dont need rice or swallow to support. But if you have to, you can support this with just 1/2 cup of rice or a FIST size of "swallow" if you like

Fry just one egg, put in all the "putables" mixed veg(N500only for a full pack), onion, pepper, etc and your 1 egg will look like 2



Breakfast
Lunch -
Dinner
Tuesday 
-Oat
-2 cubes of Sugar
-A Glass of milk = 345 calories
Lunch - Moi Moi and Fried Fish = 400 calories
           
- Sauced Spagetti and boiled turkey = 400 calories





if you are fortunate to get hot water, then oat is always an option plus its CHEAP. Note that i count everything, including sugar cause they all matter
Lunch - I know! i cant find sensible boiled fish everywhere here jor. there are both wonderful source of protein
Dinner- a serving of spagetti is 1/4 of the bag



Breakfast
Lunch -
Dinner
Wednesday
- Two slices of Wheat Bread and jam
 -a cup of ginger Tea(2 cubes of sugar) = 280 calories

Beans and egg = 400 calories           
1 pack of noodles and mixed Veg = 400 calories
            


*no oil  

just a pack of noodles,with carrot, tiny chopped garlic, sometimes greenpea, sweet corn etc, they are all in a N500 mix veg pack. my Noodles ends up looking like 2 packs


Breakfast
Lunch -
Dinner
Thursday
-Breakfast - Milo flakes, milk and Sugar = 400 calories
Vegetable and boiled egg =280 calories

Fish Peppersoup = 200 calories            




i recently grew an addiction for milo flakes #coversface....its a whole grain cereal tho, so it qualifies for healthy right?. Anyways, you can substitute with a healthier cereal. Remember, the serving size is one cup




Breakfast
Lunch -
Dinner
Friday
-Oat
-2 cubes of Sugar
-A Glass of milk = 345 calories
Vegetable and beans = 300 calories
Boiled Plaintain and stew = 300 calories




on the Average, A woman should consume 1500 calories daily to maintain your current weight, a man 2500. The diet above is about 1200 give or take which is about -300 from daily requirement and still healtyhy
. look at it this way to lose 1 pound, you have to drop 3500 calories, either from exercising or meals. foll0wing this meal plan you will lose about 2pounds in 3weeks without even realising you are on a diet.

if on the otherhand, this is too slow for you, look through the diet and hand pick the ones with the lowest calories for your weekly diet and also try this
no jam/butter with your bread,
replace full milk with skimmed milk
reduce or take out completely sugar
replace rice or spagetti with the wheat version
no fried food
At this rate your would lose atleast 1 pound a week ( which is unhealthy o! I don talk my own).

my next post will be dedicated to what to do on weekends

Till then,
Try not to eat until your belly shows the map of the food,

Leave a comment ,Tell me what you think, you can also suggest healthy meals as well ;)



Friday, 20 September 2013

Posted by Desola | File under : , , , , , , , ,
video

lol.............................................I laughed so hard, i almost pissed my pants!



Sorry to digress :)

Tuesday, 17 September 2013


Hi guys, sorry ive been Mia recently, got a lot of things coming in at the same time.  This week we will talk about exercises.

I recently made up my mind to include more exercises in my daily routine as opposed to just sneaking it in, which includes

running up the stairs when I go to the office (5th floor),
walking as fast as possible everytime I use my Legs
sitting up straight all the time, Pulling in my belly and Holding for 8-10 seconds, I do this so often, it has become a habit
These little exercises, though has helped a lot, it is suddenly not enough, I need more results!. Now im nt talking about dumbells, or running shoes, infact Driving to the gym for me sometimes can be a lot more work than working out itself, the cost sef fit make person jump off bridge.

Im talking about Bodyweight exercises! Still with the lack of motivation to go to the gym, I searched for gym alternatives and found it. These bodyweight exercises typically do not require the use of outside machines and equipment, meaning that they can be performed at home or in an area without a gym, virtually anywhere and at any time, I even do them at work. Your body becomes the tool, and the best part, you only need 15-30mins to get the same result you would for 2hours in the gym.. Who needs a gym when there’s the living room floor ehn? These gym people sef ?! Now I wake up in the mornings and workout for 15mins or evenings when I get back from work

Check out My Fav exercises
Wall sits
Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Either this or Just good old Squat. I love this cause I can watch TV while doing it.


 Lunge: Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and slowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation. Another front of TV exercise.

Inchworm: Stand up tall with the legs straight,. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps.

Bicycle: Lie down with knees bent and hands behind the head. With the knees in toward the chest, straighten the right leg first (just little above the floor, but not resting on it) with the left knee still bent to your chest. Then retract the right leg just as the left leg straightens. Its just like readying a bike horizontally

Sit ups: there is a strong debate for and against sit ups but it remains one of my favs. Lie flat, knee bent, belly in, arms across the chest and pull yourself up to your knee using your stomach muscles, hold for about 2 seconds, then lean back until you are almost touching the ground, hold for 2 seconds, and pull back up, Exhale when coming up into the sit-up position and breathe in on the way back down. If you still haven’t mastered doing it by yourselves, you can find something to hold your legs.

Honestly, these exercises aren’t the easiest, but you can do it. Start small and build up, I started doing just 5-10 of each, now ive got it whipped ;)


dont forget to tell me your thoughts!