Why walking is important

Why walking is necessary ? Good Information !

Ever wondered what happens to your body when you start walking?

Here’s a minute-by -minute rundown of the amazing chain reaction walking and exercise has upon your body, it’s truly amazing!

Minutes 1 to 5

Your first few steps trigger the release of energy-producing chemicals in your cells to fuel your walk. Your heart rate revs-up from about 70 to 100 beats per minute (bpm), boosting blood-flow and warming muscles.

Any stiffness subsides as joints release lubricating fluid to help you move more easily. As you get moving, your body burns 5 calories per minute, compared with only 1 per minute at rest. Your body needs more fuel and starts pulling from its carbohydrates and fat stores.

Minutes 6 to 10

Heartbeat increases and you’re burning up to 6 calories a minute as you pick up the pace. A slight rise in blood pressure is countered by the release of chemicals that expand blood vessels, bringing more blood and oxygen to working muscles.

Minutes 11 to 20

Your body temperature keeps rising, and you start to perspire as blood vessels near the skin expand to release heat. As your walk becomes brisker, you’ll be burning up to 7 calories a minute and breathing harder. Hormones such as epinephrine and glucagon rise to release fuel to the muscles.

Minutes 21 to 45

Feeling invigorated, you start to relax as your body releases tension, thanks in part to a dose of feel-good chemicals such as endorphins in your brain. As more fat is burned, insulin (which helps store fat) drops–excellent news for anyone battling excess weight or diabetes.

Minutes 46 to 60

Your muscles may feel fatigued as carbohydrates stores are reduced. As you cool down, your heart rate decreases and your breathing slows. You’ll be burning fewer calories but more than you were before you started. Your calorie burn will remain elevated for up to 1 hour.

All this happens without a single conscious thought from us – the human body is amazing.

Stay blessed -Stayfit

Walk / Exercise

🌍Kindly forward to as many as possible.

Have a Happy Walking day..😀🚶

Culled from whatsapp by Ike Onwubuya


The best things in life are free

We can agree that coffee never knew it will taste nice and sweet, before it met sugar and milk. We are good as individuals but become better when we socialise with the right people. The world is full of nice people, if you can’t find one, be one.

The richest wealth is health and wisdom. The strongest weapon is patience. The greatest security is faith. The Best tonic is laughter, and the greatest force is love. Surprisingly they are all free.

Fight for what you believe in

Choose What You Fight for!

Too many unnecessary fights we get involved in eats into our Progressive time

Start succeeding by leaving small fights for small fighters.

Stop fighting those who gossiped about you

Stop fighting for attention

Stop fighting to meet up with public expectations… leave such fights for those who have nothing else to fight for

Started fighting for your own vision, your dreams, your ideas and your destiny. Start winning big”.

Give up on small fights today!

Too many fights are not worth your time. Choose what you fight for.

Be a go getter, be serious about it and be committed to succeeding today,

it’s all that matters.

Anytime you feel oppressed, provoked or intimidated, just tell yourself ; its not worth it.

Don’t regret not fighting small

Don’t regret fighting big for yourself

Don’t regret anything

Culled from Whatsapp by Ike Onwubuya

Mindful eating may help in weight loss: study

Source: http://nation.com.pk/26-Nov-2017/mindful-eating-may-help-in-weight-loss-study

Islamabad-A new study led by Carolyn Dunn, a nutrition specialist at North Carolina State University in Raleigh, evaluated effect of being more mindful about eating in a weight management programme. The study will be presented at European Congress on Obesity to be held in Porto, Portugal.

Dunn and colleagues evaluated effectiveness of mindful eating in an online weight management programme called Eat Smart, Move More, Weigh Less (ESMMWL), developed by NC State University and the NC Division of Public Health.

Although it is preventable, obesity is not an easy problem to solve, as many causes and contributing factors including behaviour, environment and genetic predisposition work together to initiate and maintain the disease, the study states.

Individual behaviour affects diet, amount of physical activity or inactivity and medication use. Environmental factors such as availability of a range of foods, opportunity for physical activity, education and food marketing also have a big impact, the study reveals.

Mindfulness is a type of Buddhist meditation during which a person focuses on his or her present thoughts, feelings and sensations. An important feature of mindfulness is to pay attention without judgement or evaluation – there is no right or wrong thought or feeling, there is only the awareness of what it is right now.

Mindfulness entered the mainstream as a therapeutic practice in 1980s through the work of people such as Jon Kabat-Zinn and his mindfulness-based stress reduction programme at the University of Massachusetts Medical School in Worcester, where there is now a centre for mindfulness.

The programme uses an approach to mindful eating where the participant is invited to focus on many facets of dealing and interacting with food, such as paying attention to how it tastes, noticing hunger and fullness cues, and planning mealtimes and snacks.

For their study , which takes the form of a randomised controlled trial, the researchers asked people looking to enrol on the ESMMWL if they would be willing to take part. Of the 80 participants who said yes, 42 were randomly assigned to the intervention group and 38 to the control group.

The results showed that the participants who completed the programme lost more weight than the others who remained in the control group for the duration. The average weight loss in the group that completed the programme was 1.9 kilograms compared with 0.3 kilograms average weight loss in the control group, a result that the researchers describe as ‘statistically significant’.

All participants completed the MEQ, but the before and after differences in the total score and the scores on the subscales were significantly larger in the group that completed the programme than the control group.

“Results suggest that there is a beneficial association between mindful eating and weight loss . The current study contributes to the mindfulness literature as there are very few studies that employed rigorous methodology to examine the effectiveness of an intervention on mindful eating”, the authors of the study remarked. Meanwhile, nutrition experts say some people eat gluten-free food when they do not need to, and they might end up eating less healthy food, too.

Walk into any grocery store across the United States and you’ll find thousands of different products lining the shelves. Yet among the many cans, bags and boxes of food. Many of these products have the words “gluten free” emblazoned across their labels. The food trend is so widespread that the term “gluten free” is now synonymous with healthy, according to nutrition experts.

Andrea Garber, is an associate professor of paediatrics at the University of California San Francisco (UCSF) and the chief nutritionist at the school’s eating disorders programme and childhood obesity programme.

She said that the choice of eating only gluten-free products could be based on perceived health benefits and not out of medical necessity. This could put the habit into what many in her field call the “halo effect.”

The authors said that an overreliance on stocking your kitchen with gluten-free products could pose serious health risks, especially for children. They cited obesity as the number one concern.

“Where nutritional values of gluten-free products do vary significantly from their gluten-containing counterparts, such as having higher levels of saturated fat, labelling needs to clearly indicate this so that patients, parents, and caregivers could make informed decisions,” Dr Sandra Martínez-Barona, fellow lead researcher from the Instituto de Investigación Sanitaria La Fe in Spain, said.

Garber said that the study is a good example of how confusing healthy eating has become. “Many people need gluten-free foods because of disease,” she said, adding, “But if you do not, and you eat gluten free, you might be undermining your own health attempts.”

People who have celiac disease do have legitimate reasons to check food labels.

Culled by Ike Onwubuya

7 side effects of weight loss pills you didn’t know

Source: http://www.tgdaily.com/health/7-side-effects-of-weight-loss-pills-you-didnt-know

Saibu Baba, 13th November 2017

Diet pills are very commonly used for weight loss. These medicines are also referred to as weight loss pills. Such weight loss pills have been in the market for decades, and many of them are readily available over the counter.
But people hardly know that these weight loss pills, that are hugely advertised, have many side effects, some of them can even cause serious health issues while the overdose of few can be fatal.
Here are some of the more significant side effects, that not everyone is aware of.

◦ Increase in blood pressure is a side effect of the weight loss pills that you might not notice initially, but sustained and prolonged use might increase your blood pressure to dangerous levels. These tablets are not at all recommend, nor safe for the purpose of people with diabetes.

◦ Some of the weight loss pills are introduced to you as dietary supplements. These are not pills but some supplement that is advanced to be substituted for food, to reduce weight. Such supplements do not require FDA approval and might be using unsafe ingredients. Such diet pills or supplements can cause serious health risks.

◦ The weight loss pills have diet stimulants that can increase the chances of cardiac arrest. Diet pills or weight loss pills often tend to use drugs that are dangerous and have side effects of increased blood pressure causing a lot of pressure on your heart, increasing the chances of cardiac arrest.

◦ Most of the times the weight loss pills have certain antidepressants or anti-anxiety drugs which might cause addiction problems. These drugs should not be taken lightly as any over dosage might cause serious health issues apart from creating an addiction to these drugs.

◦ Some of the weight loss pills are based on the formula to block fat by low absorption of food which may cause fall in nutrient absorption in the body as well. While inhibiting general weakness, it can cause many stomach problems like constipation, bloating and acidity.

◦ Dehydration is another side effect of weight loss pills. Many pills are merely a combination of diuretic and caffeine which can cause water loss leading to dehydration.

◦ Nausea and vomiting can be the side effect of your weight loss pill. Yes, the drugs used in such tablets can exhibit the side effect of Nausea and vomiting while prolonged use may cause severe health hazards.

Apart from the above side effects, there are few things that you must know before you start using these pills for weight loss or even recommend one to your friend.
Firstly, take such pills only through a prescription. Although these are available over the counter, yet it saves you consult your physician and choose a safe and recommended dosage.
Secondly, do not trust any TV advert or newspapers reviews on these products they are paid publicity and might not be true.
So, next time you think of an easy way to reduce weight, try not to go very easy on yourself and risk your life with the health issue of pills. Workout, change your diet; improving lifestyle are few things you can start anytime you want to shed some extra kilos.

Culled by Ike Onwubuya

Recipe for happiness

*Symptoms Of Inner Peace*

1) Frequent Attacks Of *Smiling*

2) Frequent Overwhelming Episodes Of *Appreciation*

3) Loss Of Interest In *Judging* Other People

4) Loss Of Ability To *Worry*

5) Tendency To Act Based On *Hope* Rather Than On Fear

6) Ability To *Enjoy Each Moment*

7) Ability To *Give & Receive Love* (inspite of life’s problems)

8) *Sharing* Whatever Little You Have With People Having Less In Life

If Symptoms Persist ….

Just *Be Happy!*