MONDAY IHN

 Hailings to everyone reading this post..............

KELECHI AND DAUGHTER COVER IHN

This is me and my daughter.
I hope our smiles brighten your day.






Thank you for your beautiful smiles....

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BV CHILAKA CHRISTIAN AT GRAND DADS MEMORIAL SERVICE.

At my grandpa one year memorial service. We Love you but God Loves you more, continue to RIP till we meet and part no more, Your 107years on earth was well spend. RIP to my Lookalike.




Wait wait wait......Chilaka is this you or your grandad?if it is you,OMG you look so different oh,you put on weight,you look more handsome....see you!!!

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IN HOUSE MEMO

Looking for 6 fingers today!!!...LMAO

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  CHRONICLE'S OF MELODY THE RUNS-GEH

Hello my Dearest BV's, sorry I delayed the story a bit, make una no vex for me, 
The last time I wrote in, Stella asked me to explain what I meant by condom oil disease, the truth is I don't know any other name to call it but it was actually caused by excessive use of condoms and lubricants, and y'all know that there we don't use Gold circle, fine woman or Ruff-Ryder, we actually use some nameless, brandless condoms.....

 it's quite cheap, symptoms includes itching and a very heavy discharge (thick garri-like), it is not candida or vaginal discharge, it's a bit stronger than those one's, those were the things I went through, it wasn't a funny experience, I don't wish it for my enemy talk more of friends...

At some point I became so depressed because everyone in the house were reminding me at every little opportunity they got about how useless my life has been, how nobody will ever see me as a woman again because I had sold my worth and virtue, I remembered the day my senior sister called me ashawo ten ten Kobo, I went through so much in their hands, I was always alone, in a sorrowful mood....

The urge to smoke was scratching me like cocaine (Fighting an addiction is not EASY, sometimes it feels like am losing my mind or speech, I won't be making sense), nothing to calm myself with:::

One morning, they were talking about school and University in the house, I joined the discussion, they all started leaving, one after the other, then my elder brother said, "This is not some whoreish issue ooo, you have never been to the four walls of a university, so you will never understand what we are saying here, so what exactly do you want to contribute??", Something died inside me that day, I begged the ground to open up and gulp me down, it refused..... Ahhhh

Ashawo no be work oooooooooooooooooooooh 

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FITNESS TALK WITH SAPIO: HOW TO EAT TO LOSE WEIGHT


To lose weight, you don't have to starve yourself or deny yourself of all your faves. Yes,the food we eat in this part of the world is not weight loss friendly, but when eaten in the right way and proportion, the excess weight must fall off. To lose weight;


Cut down on carbohydrates (carbs.) Note that the keyword is cutting down and not eliminating. Your body still needs carbs for improved functioning of the brain and other vital organs. Your meals should be low in refined carbs (refined carbs are carbs that have been refined so much so that they have little to no fibre.) If possible, replace all carbs with complex carbs ( carbs rich in fibre, contain low glycemic index and they digest slowly, thus engaging your calories department for longer hours.) When you eat healthy carbs, you enjoy satiety and you generally end up eating fewer calories. When you eat fewer carbs than your body needs, your body would have no choice than to make up for the deficit from its calories department, resulting in weight loss. 

Examples of complex carbs are whole grains, brown/ofada rice, bulgur wheat and so on. We have a vendor for ofada rice on the blog, whole grains can be sourced from our local markets. Other healthy alternative is bulgur wheat . it is rich in fiber and is super friendly for weight loss. The lower the carbs you consume, the lower your insulin level, which results in weight loss. Another healthy food tip is to eat your rice with Beans. This helps to metabolize the carbs in the rice better.


It is interesting to note that some of our staples can be replaced with options that are quite healthier. Semo, garri, poundo and associates can be replaced with unripe plantain swallow, oatmeal swallow, fonio swallow and so on. Even though these two categories of carbs contain almost the same calorie content, the latter choices are healthier than the former because they (the latter) contain complex carbs, therefore loaded with benefits. 



SNACKING

It is advised that we snack on nuts. Those aren't bad, but if I may, I would suggest that you snack on cucumbers and carrots. Your body would thank you for it. 


PROTEINS

Your body needs proteins to build muscles. Eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight. One secret of eating healthy to lose weight is to assemble each meal out of a protein source ( healthy fat source, complex carb, and vegetables). Diets rich in protein helps you feel and keep full for long and it reduces cravings. Healthy sources of protein are Chicken, Goat meat, Fish, Eggs, Beans, Quinoa. Quinoa for one is a perfect alternative for rice. Not only is it healthy, but overly nutritious. 



EAT YOUR GREENS

If you must lose weight, eat your greens. The only food item that should be mountainous on your plate are your vegetables. I know its boring to eat vegetables, but there are healthier and fun ways to eat them. Instead of tomatoes stew, you can enjoy your rice with sauce made with carrot, green peas, shredded chicken (boiled or grilled), green pepper, cabbage, etc. For extra heat, fun and flavour, you can add yellow and red peppers, ginger and garlic. Not only is this delicious, it is very healthy and this combo is perfect for rice because it "neutralizes" the carbs in the rice. 

Alternatively, you can eat your rice with vegetable soup to enjoy same benefits. Another fun way to eat your vegetables is through smoothies. Note that smoothies for weight loss should be 80 percent vegetables and 20 percent fruits, plus ginger and a dash of lemon. I will write on smoothies extensively so we can gain more insight. Other healthy vegetables are lettuce, spinach, ugu, Afang, Okazi, Cucumber, Cabbage,etc. 



FRUITS

Fruits are healthy for weight loss. However, they, especially those high in sucrose, should be taken in moderation to prevent weight gain. Fruits such as soursop, grapefruits, grape, strawberry,Oranges, etc are very ideal for weight loss. To lose weight, its best to avoid (or eat in moderation) fruits such as pineapples, Mangoes,etc.

BREAD/JUNK
If you have to lose weight, please avoid junk food. Two slices of bread contain 158 calories and two slices of the extra rich ones contain 235 calories. Eating 5 slices would give you over 500 calories and by the time you add fried Eggs, a cup of rich choco beverage and associates, you would be looking at 800 calories or more in one sitting. 

SWEETENERS

You may have to get used to taking your tea, and cereals without sugar. Honey,albeit loaded with micro nutrients, is not any better because it contains more calories than refined sugar. 

WATER

Water should be your best drink in order for you to lose weight. You can spice things up a bit by infusing it in a few selection of fruits and veggies. Note that if you have a huge appetite, you can put this in check by infusing your water with mint leaves. 


OILS

Palm oil and vegetable oil are completely unnecessary if your aim is to lose weight. You can cook your meals without oil and they would come out just perfect ( I will share tips on this too subsequently) A bowl of Bean Porridge contains about 450 calories, adding 3 tablespoons of palm oil spikes the calories up to 800. Avoid fried foods too. 4 balls of akara contains 232 calories. A wrap of moi moi prepared with oil contains about 200 calories. The same wrap prepared without oil contains 110 calories. 



BOUILLON/SALT

These are not necessary also or better still, they should be eaten in moderation. I wrote on Bouillon cubes earlier and the downsides to this poison is enormous, the least being water retention, which translates itself as weight gain. Salt also shares in this cake. Your food may come out slightly bland at first, when you eliminate these poisons, but with time, your taste buds would get get used to it and your body would thank you for it in no time.




PORTION CONTROL

This is the crux of weight loss. Whatever you eat, provided it is not water or vegetables, if you do not eat in controlled portion, you will gain weight. The whole idea is to have a controlled portion of carbs, proteins and fats. A small fist size of Eba, semo, poundo and unripe plantain swallow contain between 120-150 calories. Imagine eating 3 wraps of this? A small portion of Egusi soup, made with zero oil and one piece of meat contains about 700 calories. So you ingest about 1150 calories when you eat 3 wraps of your favourite swallow with egusi soup. If your daily target for calorie intake is 1500, you would have almost reached your target in one sitting by eating this meal.

 Bearing this in mind, it is best to stick to one fist size of swallow (120-150 calories), paired with healthier soups such as oil-free okra paired with a piece of Goat meat or Fish (250 calories max per serving) or other vegetable soups prepared with no oil. A cup of cooked rice contains 205 calories (approx.)

 Imagine the calories that would be gained from eating 3 portions of this. Thus, to be on the safer side, a fist size of swallow and lots of healthy soup, a cup of cooked rice and lots of vegetable soup, etc. Also, note that your soup alone is a meal on its own. The good thing is that with time, your stomach would get used to this new system and a fist size may seem like alot to take in.




DETOXIFICATION

To lose weight effectively, your body has to be free of all toxins. One way to rid your body of these toxins is through detoxification. To detoxify your body, eat lots of fruits and vegetables on an empty stomach (breakfast) with lots of water and the water you drink should he infused with cucumber, lemon,ginger, mint leaves, etc Drink 2 glasses of infused water or warm water and lemon or warm water and a touch of Apple Cider Vinegar. Doing this would kickstart the detox process and spike your metabolism. If your plan after this is to exercise, you can eat a whole cucumber or carrot because it is not healthy to exercise on an empty stomach.


PS

Eat slowly. The caloristat (leptin) registers a full stomach after 20 minutes of eating regardless of the quantity of food eaten. So you can eat so little and still be full. 


Get some quality sleep. The lesser the hours of sleep, the higher the tendencies of late night binging and/or waking up hungry. When you are sleep-deprived, your Ghrelin level spikes up. Ghrelin hormone tells you when to eat and when you are depriving yourself of sleep, this hormone spikes and translates itself as hunger. This is the reason why most night crawlers are binge eaters. Also, when you are sleep deprived, leptin (hormone that tells you to stop eating) diminishes in your body, thus you would keep eating without feeling full. 


Lastly, note that it is much more important to eat healthy in order to lose weight than even exercise. The calories you lose when you brisk walk for 30 minutes, you can gain it from eating just two slices of bread. Exercise is important, but what you eat is "importanter." The food you eat can either be the safest and most powerful form of medicine or slowest form of poison. 





please cite your sources next time to avoid the avoidable......Thank you for the tips brought here..God bless..

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