The Most Effective 10-day Nigerian Weight Loss Meal Plan.

Dieting is the most important part of weight loss. The quality and quantity of our food is essential to our weight loss journey. This article has the Most Effective 10-day Nigerian Weight Loss Meal Plan, designed to make your weight loss journey easy and fun.

Weight loss is the reduction in general body weight which includes; fat, water weight, and muscle mass. Weight loss can harm the body, so it is recommended to focus on fat loss, rather than weight loss.

Fat loss is the reduction of fat from the body. Fat Loss focuses on just “FAT”, this is why you should be on a Fat Loss Journey.

The difference between weight loss and Fat loss is why you have lost some Kgs but your tummy and arms are not as flat as they should be.  The quality of your diet is the major factor behind fat loss. Being on a calorie deficit and portion control is good, but if you are not eating the right meals, you may lose weight without losing some specific body fat.

How to Eat for Fat Loss: 

1. Calorie Deficit: To lose fat effectively, you must eat fewer calories than your body burns. According to an article by https://tinyurl.com/yc5afpyh On average, a woman should eat 2000 calories per day to maintain her weight, and she should limit her caloric intake to 1500 or less and lose one pound per week. For the average male to maintain his body weight, he should eat 2500 calories per day, or 2000 a day if he wants to lose one pound per week. This does not mean you should starve yourself or engage in any strict or harmful diet. You can eat well and enjoy your meals while being on a calorie deficit.
2. Plan Your Meals: When you have a meal plan it makes you prepared, guides how you eat, and ensures you don’t eat carelessly. You are able to track your meal and over time you can see your eating habits. Having a meal plan makes weight loss easy because you are not constantly thinking of what to eat. It’s necessary to have a good meal plan, that will guide how and what you eat.
3. Meal Prep: After you get a good meal plan, you need to prepare those meals ahead of time. You need to stock up on those meals, this makes cooking and eating easier. It relieves stress and helps keep you disciplined. You can take out one day of the week or a weekend to prepare your meals for the week and store them in the freezer, so when you want to eat, you just have to microwave them.

10-Day Weight Loss Meal Plan by Teas .ng.

This is easily the most effective 10-day Nigerian weight loss meal plan. It has meals that are easily accessible to every Nigerian. You can substitute the meals to suit your preference.

Some Tips for Effective Fat Loss: 

1. It is important to portion control, and if you are not sure about your portion, one easy way is to ensure your plate is 50% Veggies. 25% Carbs. 25% Protein. This way your body easily breaks down the food you consume.
2. Do Not Starve Yourself.
3. Ensure that what you are doing for fat loss can be sustained. Make your journey a lifestyle change. Start small and increase as your body adjusts.
4. 1 cup of white rice is 200 calories.
5. All soups should be oil-less. 1 tablespoon of oil is 120 calories.
6. No Alcohol/Soda.
7. Chicken should be skinless.
8. Avoid fried foods, you can air fry or grill them.
9. Prioritize proteins and fibers in your meals, as they are very good for Fat Loss.
10. Drink water. You should drink at least 3Liters of water every day. You can get a water bottle, that helps you drink more water.
11. Sleep very well, this is also very important for Fat Loss.
12. You need to be disciplined, consistent, and patient during this journey. Try to enjoy it and have a good time. It’s okay to slip up and make mistakes, but you can pick yourself back up and continue.
13. Get a spray bottle for your oil, that way you reduce the quantity used.

CONCLUSION: 

Fat-loss can be fun and enjoyable and the good part is, we can all do it together. You don’t have to starve yourself or engage in any strict or harmful diet. Please be patient with your body. When you are disciplined, consistent and do the right things, you will get results. We are rooting for you and we want to be a part of your journey. Send us a DM on Instagram @teas.ng, if you find this article useful and if you have more questions.

Written By:

Sharon Kanu. 

THE RISK OF HYPERTENSION; AND 5 BEST TEAS TO MANAGE IT.

Hypertension, also known as high blood pressure is a deadly disease that has no cure but can be managed well. This article explains the risk of hypertension and highlights the 5 best teas that manage it perfectly.

High blood pressure is a condition where the pressure in the blood vessels is too high, this causes the heart to work too much and eventually damages the arteries. High blood pressure is often referred to as a silent killer because most people with high blood pressure do not experience any symptoms. The best way to know will be to get checked regularly.

Two measurements make up the blood pressure reading;

1. Systolic: This is the top number, it measures the pressure in the arteries when the heart beats.
2. Diastolic: This is the bottom number, it measures the pressure in the arteries when the heart rests between beats.

Normal blood pressure is lower than 120/80mmhg(120 being the systolic reading and 80 being the diastolic reading).

According to an article by the WHO, https://tinyurl.com/4u2vpfah, Hypertension is diagnosed if, when it is measured on two different days, the systolic blood pressure readings on both days are≥140 mmHg and/or the diastolic blood pressure readings on both days is ≥90 mmHg.

What causes hypertension:

Hypertension is an illness that develops over time. It has no known cause, but certain lifestyles and activities can put a person at risk of developing it.

There are:

1. Unhealthy diet: Constantly eating a diet full of fats, high in salt, and low in fruits and vegetables may lead to hypertension.
2. Genetics: It is often transferred through genes from parent to child.
3. Obesity: Blood pressure increases as the body’s weight increases. The heart has to do more work, which puts the individual at risk of hypertension.
4. Stress: Chronic stress affects blood pressure. Stress hormones compress the blood vessels, this makes the heart work harder and can cause a spike in blood pressure.
5. Smoking: Smoking causes a temporary rise in blood pressure. The sympathetic nervous system is activated, each time a person smoke. Over time this can damage the vessel in the heart and lead to hypertension.
6. Age: Research shows that blood pressure rises as people get older, this is because the arteries stiffen with age.

What are the dangers of high blood pressure: 

1. Heart Attack
2. Stroke
3. Kidney disease/failure
4. Vision Loss
5. Sexual Dysfunction
6. Death

  5 Best Tea to Manage Hypertension: 

1. Hibiscus Tea: Hibiscus tea also known as Zobo tea is a herbal tea made from the hibiscus plant. It can be consumed hot or cold and often comes with added ginger and lemon for a better taste. It is an antioxidant that helps treat several illnesses, it also acts as an ace inhibitor that manages blood pressure. Studies have shown it to lower blood pressure effectively. It has no side effects but may interact with other BP drugs. It can be taken at any time of the day. Some recommended hibiscus teas are Nozie Zoboo Red Tea (Hibiscus & Ginger), Sweet Tea Zobo Drink (Hibiscus & Ginger). 
2. Pomegranate Tea: This tea is made from pomegranate seeds, flowers, or juice extract. Its anti-inflammatory components make it effective in lowering blood pressure. If taken alongside BP medications, it may lead to hypotension(Low blood pressure) It can be taken at any time of the day. Some recommended pomegranate teas are Samira Green Tea Pomegranate, Steep by BIGELOW Organic Green Tea & Pomegranate. 
3. Grapefruit Tea: This is a refreshing tea made from grapefruit. Grapefruit is a citrus fruit with a sweet and sour flavor. It is a good source of vitamin C, Potassium and high in fiber. It contains antioxidants. It is high in polyphenols which helps to manage hypertension. It may interact with other BP drugs and should be taken alone.
4. Lemon and Ginger Tea: Lemon and ginger are two natural ingredients that possess a lot of health benefits. This tea is made from a natural blend of ginger and lemon.  Ginger and Lemon have anti-oxidants that make them excellent at managing blood pressure. Some recommended lemon and ginger tea are: Alokozay Ginger & Lemon Tea, LBE Lifegate Lemon & Ginger Green Tea.
5. Chia Seeds Infused Water: Chia seeds are edible seeds of a flowery plant with numerous health benefits. There contain quercetin, an anti-oxidants that treats and manages diseases. It is high in fiber and is excellent for managing high blood pressure. Soak chia seeds for an hour, add half a lemon, and consume first thing in the morning. Chia seeds interact with medications for BP, and taking both at the same time can lead to low blood pressure(hypotension).
6. ia seeds are:

SUMMARY 

Hypertension is a serious illness that often time show no symptom. It is important to check your BP regularly and make some lifestyle changes to manage it. It cannot be treated only managed. The teas above are great for managing BP and should be included in your daily routine.

WRITTEN BY:

SHARON KANU

Uterine Fibroids and 5 common misconceptions.

Uterine Fibroids and 5 common misconceptions. Uterine Fibroid is more common than we think, 2 in every 3 women develop fibroid at one point or the other during their reproductive years, this article will explain Uterine Fibroids, Its Symptoms, Causes, Various test available, 5 common misconceptions, and treatment options.

Fibroids are small tumors that develop around or within the Uterus. When cells are abnormal, there come together and form a tumor, the Uterus is simply a female reproductive organ where a baby develops and grows.

According to https://cle.clinic/40GW8Gw, fibroid clusters can range in size from 1 mm to more than 20 cm (8 inches) in diameter or even larger. For comparison, they can get as large as the size of a watermelon. These growths can develop within the wall of the uterus, inside the main cavity of the organ, or even on the outer surface.

Fibroids are rarely Cancerous, most fibroids are harmless and not all women have fibroid symptoms. It is possible to live with Fibroid without knowing. Black African women are most likely to develop fibroids than white women, there are also more prone to recurring fibroids and complications. Fibroids do not have any known cause yet but studies show that hormones, genetics, and certain lifestyle changes, can affect the formation and development of Fibroids.

Common Symptoms of Fibroid:

1. Heavy Menstrual Flow.
2. Prolonged menstruation Period.
3. Pelvic pain and discomfort.
4. Frequent Urination.
5. Constipation and bloating.
6. Weight gain.
7. Backache or Leg Pain.
8. Bladder Problems.
9. Painful Sexual Intercourse.

Causes of Fibroids: Fibroids do not have any known cause yet but studies show that hormones, genetics, and certain lifestyle changes, can affect the formation and development of Fibroids. Some of them are:

1. Early start of menstruation.
2. Obesity.
3. Lack of Vitamin D.
4. Family History.
5. Birth Control Use.
6. Hormonal Imbalance.
7. Diets high in red meat and low in vegetables.

How to test for Fibroid:

1. Pelvic Examination: A pelvic exam is done to check the health of the female reproductive and sexual organs. This process examines the shape, size, and position of the Uterus and ovaries, and any abnormalities are noted and further investigations carried out. The first part of a pelvic exam is a visual examination of the vulva(outer part of the female genitalia), it is examined for sores, irritations, swellings, and any other abnormalities. Next, the internal visual exam is done. A speculum is used to spread the vagina walls open, this helps the vagina and cervix to be seen and examined. A pap smear comes after that, Cervical cells are collected, with a small wand, and taken for further examination. Lastly, a physical exam is done where, two lubricated fingers are inserted into the Vagina with one hand, while the doctor uses the other to lightly press the lower abdomen and assess the shape, size, and position of the ovaries and Uterus. The rectum is also assessed for any abnormalities. This pelvic exam enables the doctor to detect fibroid. Usually, if the Uterus is enlarged or abnormal, it’s an indication of Fibroid and further tests will be carried out.
2. Ultrasound: An ultrasound uses sound waves to get images of structures within the body. This image provides the necessary information that the doctor needs. An ultrasound can be done either inside or outside the body. An abdominal ultrasound is a type of ultrasound carried out on the abdomen, a handheld device is moved across the belly to produce images that can be viewed on a screen, this helps the doctor to ascertain if fibroids are present. Transvaginal Ultrasound is where high-frequency sound waves create images of the internal organs of the pelvic region. These ultrasounds help in the detection and evaluation of fibroids.

These two tests may not always be enough, more imagining tests may be required, like MRI, Laparoscopy, Hysteroscopy, and maybe even a biopsy. Most fibroids are very harmless and unless there pose a threat to the body, treatment is usually not necessary. The treatment option depends on the severity of the fibroids, the treatments are effective but the fibroids can re-grow. 

5 Common Misconception:

1. All Fibroids Cause Pain: This is not true. Not all fibroids cause pain. Fibroids are mostly harmless and painless and it is possible to live a normal life without noticing the existence of fibroids in your body. The pains associated with fibroids are not experienced by everyone and it is an indication of the severity of the fibroid.
2. All Fibroids must be removed: Most fibroids are harmless and do not need to be removed. If the fibroid does not pose a threat to the body, the risk of removing it might likely be more than just letting it be. Not all fibroids grow and some may even shrink after some time.
3. Fibroids are Cancerous growths: It is extremely rare for a cancerous tumor to occur. It is really unlikely. Almost all fibroids are non-cancerous. Fibroids do not increase the chances of getting other forms of cancer.
4. Fibroids only affect women 30 years and above: Fibroids affect women of all ages. It occurs during the reproductive years. Most women have fibroid but are not aware of it because there are no symptoms.
5. Fibroids cause infertility: You can get and stay pregnant even with fibroids. Not all fibroids affect pregnancies, it depends on the size, location, and number of fibroids. It is possible to have fibroids and stay have a safe pregnancy and a healthy delivery.

SUMMARY:

Fibroids are more common than we know, as 2 in 3 women have fibroids but there do not always cause harm. As with any sickness, fibroids affect women in different ways. There is no one-size-fits-all treatment for fibroids and it is important to always consult a medical doctor. The presence of fibroids does not mean infertility or cancer, those are myths that are not true.  Severe cases of fibroids are usually associated with a lot of pain, discomfort, and growth of the abdomen, early detection is always good and can facilitate treatment. It is advised to get a pelvic exam from age 21 and do it once every year to properly check and access the organs of the reproductive system.

WRITTEN BY: 

SHARON KANU.

5 Easy tips to keep the body healthy.

5 Easy tips to keep the body healthy. As humans, our body is our greatest asset. The activites that take up our time will become less important if our health is compromised. If we fall sick, we won’t be able to function correctly or carry out our regular activities. Our body needs to stay as healthy as it can at all times. We must always be health conscious and care for our bodies adequately.

This article lists some activities that help keep the body healthy.

1. Drink Water: This is a ubiquitous phrase and is so common because it is essential. It’s easy to undermine the importance of what we do not fully understand. According to this article https://on.doi.gov/3J8JCss by Water Science School, Up to 60% of the human adult body is water. According to Mitchell and others (1945), the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles, and kidneys are 79%, and even the bones are watery: 31%. Since the body is mainly made up of water, it must be kept hydrated by drinking enough water. Water helps to cleanse the system, aids digestion, forms saliva, lubricates the joints, etc. The health benefits of water are numerous. Drinking water can be difficult due to its tasteless nature, but adding fruits or cold infuse can help add a natural taste and make drinking water enjoyable. A good cold infuses Twinings Cold Infuse Rose Lemonade; this comes in different flavors and is very good.
2. Regular Health Checkup: Regular health checkups are very good. Asides from treatments, getting necessary tests and checkups done will help improve your health. Prevention is better than cure; an early diagnosis aids in fast treatment. As we age, our body becomes prone to some diseases, but checkup helps in early detection and treatment. Hospital visits are not only for sick people; a checkup can save a life. Some essential checkups are; Blood Pressure Test. Blood Sugar Test. Pap Smear. Eye Exam. Pelvic Exam. Dental Exam. Prostate Screening. These test help to ensure that your body is in good shape. Immunization and supplements are also reasonable and necessary for maintaining good health.
3. Physical Activity: Any amount of physical activity is better than none, and more is better. For health and well-being, WHO recommends at least 150 to 300 minutes of moderate aerobic activity per week (or the equivalent vigorous activity) for all adults and an average of 60 minutes of moderate aerobic physical activity per day for children(World Health Organisation 2020).   Physical activity can be defined as all types of body movement, including leisure activities and exercise. Not doing enough physical activity is very dangerous to our health; something as minor as taking walks daily, skipping, jogging, cycling, or playing games can do much more for our health than we can imagine. In addition, these activities have lots of health benefits, and some are: Improved heart health,  Eases the feeling of anxiety and depression, Strengthens bones and muscles, Helps in weight loss, Improved immune system, and general well-being of the body.
4. Good Sleep: Experts recommend that adults sleep between 7 and 9 hours a night. Adults who sleep less than 7 hours a night may have more health issues than those who sleep seven or more hours a night(NHLBI 2022). Sleep is simply being in a state of deep rest. Sleep is essential to overall body health; sleep helps the body relax. It gives a clear mind and improves productivity. Sleep strengthens the heart and promotes a healthy immune system. Poor sleep leads to low energy, mood swings, and headaches. It increases your risk for serious health problems. Several things can cause a lack of sleep: stress, anxiety, lifestyle factors, poor sleeping environment, certain medications, and poor diets. It is important to note that sleep is essential to our health and should not be overlooked. If you have trouble sleeping, rather than shrugging it off or getting used to it, find the root cause of the sleeplessness and treat it immediately.
5. Healthy Diet: A healthful diet aims to improve our overall health. This diet contains all the nutrients and vitamins the body needs. Food is not only meant to satisfy hunger but it’s also meant to nourish the body. The quality of our food matters because it plays a massive role in our overall health. A healthy diet does not have to be boring or feel like a chore. The best way to eat healthily is to replace unhealthy meals you enjoy with healthier options. When you do the proper research, you will find better ways to have a balanced diet in all your meals. Eating meals high in fiber(oatmeal, nuts, berries) and high in protein(eggs, beef, dairy products) is essential. Cut down on salt usage, cut down on processed food, and replace junk with healthier options. For example, you can replace chocolates for fruits, fast food for homemade meals, fizzy drinks with flavored teas, etc. It’s also good to be open to trying new things, and that is because food should be enjoyed. It is also good to treat yourself occasionally, but it should not become a habit because most of these treats are unhealthy for the body.

A REMINDER: To ensure our body stays healthy, we must make good choices and improve our lifestyle. The tips in this article should become a part of us. Good health is essential and should not be taken for granted at any point. The older we get, the more intentional we need to be with our body and overall health.

Please note that the activities that take up our time will become less important if our health is compromised.

WRITTEN BY:

SHARON KANU.