Anyone who has heard me speak about my own weight management post pregnancy or general weight loss would know I am old school. I believe in exercise and consciously controlling all other factors that lead to weight gain including sleep, stress and of course diet. However, I believe in keeping an open mind. Lately, there has been a craze over a product called Magilim that is claiming to do wonders in weight loss. It is being sold online as well and it seems that our Kenya Bureau of Standards thinks it is suitable for human consumption. I have not used Magilim, nor am I planning to. Here's what I found out about this product.
Active ingredient: konjac glucomannan
That mouthful is an extract from the root of the Japanese konjac plant. It is a soluble fibre
The capsules, tablets and powder made from the extract are used in medicine to treat:
1. Constipation - "Glucomannan might work in the stomach and intestines by absorbing water to form a bulky fiber which treats constipation" (WebMD) Studies have actually shown its effectiveness in dealing with constipation.
2. Lowering cholesterol - Studies have shown that glucomannan can help reduce cholesterol.
3. Controlling blood sugar in persons with type 2 diabetes - Glucomannan has also been shown to be effective in this.
Last but not least....
4. Weight loss - My research was not extensive but I did find papers that claimed there was some weight loss in obese persons who took the supplement while I found other papers claiming there was no statistical difference between a group given a placebo and a group given the supplement.
Side Effects and Interactions
1. Choking, blockage of throat and intestines.....Products with glucomannan need to be taken with a lot of water (hmm, perhaps because they expand so much?) they should also not be taken just before going to bed.
2. While taking other medications, it is not advisable to take this supplement as it reduces absorption in the intestines.
3. Because it interferes with blood sugar, it is also not advisable to take it when going for surgery or after. It should also not be taken without the consent of a doctor by people who suffer from diabetes especially if they are on medication.
Generally speaking, I am not an advocate for diet pills and/or supplements. I do realise however, the market for such is enormous. People are always looking for easier ways to lose weight, we are always told to work smart, and the thought that we don't have to work hard to maintain our weight is very attractive.
However, there are no credible conflicting studies on the effectiveness of diet control and exercise in weight management. Now that's something to think about.
Relative to average income, this weight loss product is quite expensive. Even if it works, and I am not saying it does or does not, without a major change in diet and/or exercise, will one need to keep on taking this in order to maintain weight loss?
It is clear that vendors of this product are taking advantage of our authorities who sometimes do not show the same scrupulous scrutiny of products on our market as others do. As I have said before in my blogs, be conscious. Be conscious about what you put in your mouth. Just because it is printed on the packaging, doesn't mean it is true.
Have an active day!
Saturday, 30 March 2013
Thursday, 21 March 2013
Let's do breakfast
Let's face it, Kenya is not a big breakfast country. Most of us grew up drinking a cup of drinking chocolate or tea with a few slices of bread spread with Blueband margarine. My mistake, these were the ones in towns, back home in the rural areas, breakfasts are a bit better, last night's food is mainly it (much healthier) or boiled maize, sweet potato, arrow root, cassava or pumpkin.
Yes, that sounds like a lot of carbohydrates, but you have to remember, carbohydrates are not the devil that they have been painted to be. They become "evil" when consumed in quantities that the body does not need. Our traditional diets did not make us fat because we worked hard. For those of us who do not have to, we do not have shambas (gardens/farms) to till, we do not herd sheep or cattle, we do not have to walk kilometers to find water and then walk the same kilometers carrying the water back home. We cook with gas or electricity, finding and carrying firewood would take more energy. The sweet potato, cassava, boiled maize would all be used up in these activities....however, it settles on our hips, thighs, arms...when all we do is walk to the car and back into the house.
We were talking breakfast.
We all know that skipping meals doesn't help in weight loss in the long run. The same goes for breakfast. "Breakfast" actually breaks into two words, Break and Fast....breaking your fast. The body has been without food for 8 -12 hours depending on when one eats their dinner. It has been fasting and needs fuel in order to function properly.
The trick is to have enough protein in your breakfast. It makes you feel more satisfied for longer thereby cutting what you would eat later on in the day.
1. Excuse no. 1 - No time for breakfast
This is no excuse. You can have breakfast that doesn't need prior preparation. Natural yoghurt, maziwa mala (fermented milk) with fruit is a good choice. Wheetabix, muesli (granola) accompaniments are also good. We now have greek yoghurt readily available in the market. Because of its higher protein content, it is also a good choice.
2. Excuse no. 2 - I don't like those choices
Then make preparations the previous night! My mom used to make us lay out the breakfast table the night before (crockery and cutlery) so that everything went smooth the next morning. This includes ironing your work clothes the night before, cleansing your face the night before, arranging your papers...all to make sure you have enough time for breakfast. And don't worry about eating on the go, the most important thing is that you're eating. Oh, and don't forget, left overs from last night's dinner can make an excellent breakfast as well!
3. Excuse no. 3 - I am not hungry in the morning
What time did you eat your last meal at night? Did you eat too much of it? I cannot remember where I read it, but it makes sense that you should eat like an emperor in the morning, a king at lunch and a pauper at dinner. Try not to eat too much at night and if you get the munchies, a small snack like pieces of fruit in yoghurt should do. Keeping alert and happy the next day is worth not eating too much at night.
If you have a family, it is also good to set an example to the young ones. This foundation I believe is very important. Breakfast was always a big deal growing up, we had to eat it, we had variety, and it was always a balanced meal. As an adult, I have always believed in this as well.
Have a healthy day will you? Remember, making time to get fit and healthy is not a choice anymore, it's a necessity.
Yes, that sounds like a lot of carbohydrates, but you have to remember, carbohydrates are not the devil that they have been painted to be. They become "evil" when consumed in quantities that the body does not need. Our traditional diets did not make us fat because we worked hard. For those of us who do not have to, we do not have shambas (gardens/farms) to till, we do not herd sheep or cattle, we do not have to walk kilometers to find water and then walk the same kilometers carrying the water back home. We cook with gas or electricity, finding and carrying firewood would take more energy. The sweet potato, cassava, boiled maize would all be used up in these activities....however, it settles on our hips, thighs, arms...when all we do is walk to the car and back into the house.
We were talking breakfast.
We all know that skipping meals doesn't help in weight loss in the long run. The same goes for breakfast. "Breakfast" actually breaks into two words, Break and Fast....breaking your fast. The body has been without food for 8 -12 hours depending on when one eats their dinner. It has been fasting and needs fuel in order to function properly.
The trick is to have enough protein in your breakfast. It makes you feel more satisfied for longer thereby cutting what you would eat later on in the day.
1. Excuse no. 1 - No time for breakfast
This is no excuse. You can have breakfast that doesn't need prior preparation. Natural yoghurt, maziwa mala (fermented milk) with fruit is a good choice. Wheetabix, muesli (granola) accompaniments are also good. We now have greek yoghurt readily available in the market. Because of its higher protein content, it is also a good choice.
2. Excuse no. 2 - I don't like those choices
Then make preparations the previous night! My mom used to make us lay out the breakfast table the night before (crockery and cutlery) so that everything went smooth the next morning. This includes ironing your work clothes the night before, cleansing your face the night before, arranging your papers...all to make sure you have enough time for breakfast. And don't worry about eating on the go, the most important thing is that you're eating. Oh, and don't forget, left overs from last night's dinner can make an excellent breakfast as well!
3. Excuse no. 3 - I am not hungry in the morning
What time did you eat your last meal at night? Did you eat too much of it? I cannot remember where I read it, but it makes sense that you should eat like an emperor in the morning, a king at lunch and a pauper at dinner. Try not to eat too much at night and if you get the munchies, a small snack like pieces of fruit in yoghurt should do. Keeping alert and happy the next day is worth not eating too much at night.
If you have a family, it is also good to set an example to the young ones. This foundation I believe is very important. Breakfast was always a big deal growing up, we had to eat it, we had variety, and it was always a balanced meal. As an adult, I have always believed in this as well.
Have a healthy day will you? Remember, making time to get fit and healthy is not a choice anymore, it's a necessity.
Wednesday, 20 March 2013
Progress report
I took this photo yesterday post workout. I have been doing a lot more strength and trying to push my limits. I am now at a steady weight and my goals changed sometime back. I am trying to improve endurance, achieve more definition by building muscle, reduce my body fat (which reminds me, I really need to measure that, seriously? How else will I know I'm going in the right direction?) and just being a bad ass. I feel good when I complete a workout that I thought I couldn't...I'm removing that word from my vocabulary for now,...I can....I will.
Have an active day folks!
Saturday, 9 March 2013
Relax mama! You just gave birth!
I am a member of a group in one of the social media online that consists mainly of mothers who have chosen on a total lifestyle change in order to have healthy bodies and families. I enjoy the discussions and the very real challenges that mothers who do not have the luxury of nannies and cooks, go through everyday to maintain health and/or lose weight.
New and old members alike bring up one issue all the time, pressure from loved ones and not so loved ones :-) on regaining their 'figure' after having the child/children.
I have spoken on this issue before. However, I do not hesitate to write about it again as I believe in today's image obsessed world, we tend to forget what is important and what is not. We live such a fast paced life that we forget not everything moves at super sonic speeds.
What is important is that your body is an amazing vessel. It took two cells and in nine months or so, incubated, nourished and converted these two cells into a brand new human being so cute it just makes us all go...awwwww.
To do this, all your reserves were depleted. Your bones became more brittle, even your teeth became more susceptible to cavities. I should know, I still have a temporary filling from my sixth month of pregnancy...I should really visit a dentist. Back to my point...Your abdominal muscles were stretched, some might have even separated. Your body started storing fat in order to nourish that little baby when the time came. We won't even start with the skin issues, shoe size issues, hair issues....It's a process, and it takes time.
When you finally download the cute little thing, your body begins to manufacture external nourishment so complete that for the first six months, this brand new human being will need nothing else. Cute as it may be, this little human really poos a lot. For the first two months at least, night is day and day is night. It constantly needs to be fed, you have hardly just fallen asleep than there is that little whimper that will progress to a full blow wail...who knew such little lungs could produce a sound akin to a vuvuzela. If you had a C section, moving is a hustle, there is pain. Bleeding is still going on. Then there is breast engorgement to worry about, sore and cracked nipples...oh and the other kids? They still need to be fed.!
Then your nosy neighbour comes and comments that you're not losing the weight fast and you should really take care of yourself better....
Seriously?
Relax Mama! You just gave birth!
While it is important to consider your own health, it is important to be realistic. Not everyone has a nanny or two, personal cook, personal trainer, etcetera. For the lucky few, we envy you. However, for the rest of us mortals, you have to realise it takes patience. Yes we do have to make sacrifices, make time to take care of ourselves, but it takes time to find a rhythm, to heal, to bond with our babies. And then after that, getting back to our former selves may take longer. Finding four hours a day to work out might not be feasible. Half an hour might be more doable. It also means the results will be slower coming.
It is difficult to do so....but really Mama, relax...you just did a wonderful thing. The rest will come in good time.
New and old members alike bring up one issue all the time, pressure from loved ones and not so loved ones :-) on regaining their 'figure' after having the child/children.
I have spoken on this issue before. However, I do not hesitate to write about it again as I believe in today's image obsessed world, we tend to forget what is important and what is not. We live such a fast paced life that we forget not everything moves at super sonic speeds.
What is important is that your body is an amazing vessel. It took two cells and in nine months or so, incubated, nourished and converted these two cells into a brand new human being so cute it just makes us all go...awwwww.
To do this, all your reserves were depleted. Your bones became more brittle, even your teeth became more susceptible to cavities. I should know, I still have a temporary filling from my sixth month of pregnancy...I should really visit a dentist. Back to my point...Your abdominal muscles were stretched, some might have even separated. Your body started storing fat in order to nourish that little baby when the time came. We won't even start with the skin issues, shoe size issues, hair issues....It's a process, and it takes time.
When you finally download the cute little thing, your body begins to manufacture external nourishment so complete that for the first six months, this brand new human being will need nothing else. Cute as it may be, this little human really poos a lot. For the first two months at least, night is day and day is night. It constantly needs to be fed, you have hardly just fallen asleep than there is that little whimper that will progress to a full blow wail...who knew such little lungs could produce a sound akin to a vuvuzela. If you had a C section, moving is a hustle, there is pain. Bleeding is still going on. Then there is breast engorgement to worry about, sore and cracked nipples...oh and the other kids? They still need to be fed.!
Then your nosy neighbour comes and comments that you're not losing the weight fast and you should really take care of yourself better....
Seriously?
Relax Mama! You just gave birth!
While it is important to consider your own health, it is important to be realistic. Not everyone has a nanny or two, personal cook, personal trainer, etcetera. For the lucky few, we envy you. However, for the rest of us mortals, you have to realise it takes patience. Yes we do have to make sacrifices, make time to take care of ourselves, but it takes time to find a rhythm, to heal, to bond with our babies. And then after that, getting back to our former selves may take longer. Finding four hours a day to work out might not be feasible. Half an hour might be more doable. It also means the results will be slower coming.
It is difficult to do so....but really Mama, relax...you just did a wonderful thing. The rest will come in good time.
Tuesday, 5 March 2013
Cleaning up my diet
I have been in denial about what I eat. In fact, I justify it that I am so active, I could burn off most of what I eat very fast. While that might be true, I am making myself work harder for results that I could have seen much sooner had I cleaned up my diet a long time ago. It has been said over and over again that diet is 80% of healthy living/body building. I am reluctantly becoming a firm believer in that. Following that, I have taken the following steps to try and clean up my diet further.
1. I am currently on week 2 of a no chocolate challenge. I had become addicted to dark chocolate, eating it almost every night. While it is the healthier option when it comes to sweets, candy....it is not a necessary part of my diet and in fact, had become a bit of an addiction. I don't feel the need for it.
2. Diet cola drinks - I took care of my sugar cravings a long time ago. Occasionally, I have a diet cola drink with my meal. I don't have to have it, I just do. Carbonated water with a piece of lemon would be just as delicious. Why I don't make that choice, I don't know. So now I will consciously avoid these low calorie drinks. Research has it that they make you crave for something sweet and those that drink copious amounts of these drinks actually have thicker waists than those that don't. The artificial sweeteners are also harmful to health in the long run.
3. After workout smoothies - I resisted them for soooo long but now, I have begun making a protein and fibre rich after-workout smoothie in order to aid recovery. Part of this reason is that waiting for dinner or lunch sometimes took more than two hours, I would feel finished and be very cranky by meal time. You also do need to energise after a workout. So far so good. I use some greek yoghurt for protein, I still haven't got to supplementing with protein powders, that is the next step.
We in Kenya are waiting for the results of the general election...it is difficult to concentrate on other things remembering the violence that followed the announcement in the last elections. Keep safe, keep active.
Have a peaceful day!
1. I am currently on week 2 of a no chocolate challenge. I had become addicted to dark chocolate, eating it almost every night. While it is the healthier option when it comes to sweets, candy....it is not a necessary part of my diet and in fact, had become a bit of an addiction. I don't feel the need for it.
2. Diet cola drinks - I took care of my sugar cravings a long time ago. Occasionally, I have a diet cola drink with my meal. I don't have to have it, I just do. Carbonated water with a piece of lemon would be just as delicious. Why I don't make that choice, I don't know. So now I will consciously avoid these low calorie drinks. Research has it that they make you crave for something sweet and those that drink copious amounts of these drinks actually have thicker waists than those that don't. The artificial sweeteners are also harmful to health in the long run.
3. After workout smoothies - I resisted them for soooo long but now, I have begun making a protein and fibre rich after-workout smoothie in order to aid recovery. Part of this reason is that waiting for dinner or lunch sometimes took more than two hours, I would feel finished and be very cranky by meal time. You also do need to energise after a workout. So far so good. I use some greek yoghurt for protein, I still haven't got to supplementing with protein powders, that is the next step.
We in Kenya are waiting for the results of the general election...it is difficult to concentrate on other things remembering the violence that followed the announcement in the last elections. Keep safe, keep active.
Have a peaceful day!
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