Why walking is good for you

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

          

 ๐ŸŒKindly forward to as many as possible.
Have a Happy Walking day..๐Ÿ˜€๐Ÿšถ

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This Is Why Your Personality Type Might Be Sabotaging Your Weight Loss Goals

This Is Why Your Personality Type Might Be Sabotaging Your Weight Loss Goals

If you’re struggling to shed the pounds, your personality might be to blame.

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Your personality can make plenty of things in life much easier, fromย choosing your shoesย toย decorating your house. But it can also work against youโ€”especially if youโ€™re trying to lose weight. Although the science behind personality types is sometimes ambiguous, recognizing your tendencies (both good and bad!) might be pivotal to finally slimming down.

That particularly goes for Type A personalities.ย Type A people are known for being punctual, organized, and competitive with themselves and others. That doesnโ€™t sound so bad, right? But in the long run, these traits can prevent them from achieving their weight loss goals.

Why? The โ€œone-size-fits-allโ€ approach of most workout and diet programs may appeal to the masses, but they often sabotage the goals of Type A personalities. For instance, you might insist on following through on a workout schedule, despiteย feeling sore and strained. That could lead to a bigger injury later on, derailing your progress altogether. Plus, following a specific workout or diet plan and not seeing immediate results might cause you to give up entirely. (By the way,ย this is what your favorite workout secretly says about you.)

While itโ€™s helpful to feel committed to a fitness and diet routine, holding yourself to a strict standard may slow your momentum in the long run, according toย Stephanie Mansour, a Chicago-based certified personal trainer and weight loss coach. โ€œItโ€™s good to have a plan, but itโ€™s also important to connect with how your body is actually feeling,โ€ she toldย HuffPost.

That doesnโ€™t mean you have to ditch your plan completely, though. In fact, you can easily use those bothersome Type A personality traits to your advantage. (You can also tryย these 42 fast, easy tips for weight loss.) Mansour recommends building some flexibility into your own rules. In other words, you can eat that bit of cake or taking a day off from the gym every once in awhile; doing so will actuallyย keep you motivatedย and avoid burnout later on, she says.

โ€œWhatโ€™s important is you have some flexibility to adjust the workout so it fits best for you,โ€ according to Mansour. โ€œThink of it as a roadmap, but ultimately youโ€™re driving the car.โ€

Congrats, Type Aโ€™s! Follow this advice, and youโ€™re one step closer to dropping the pounds for good. But once you do, beware ofย the surprising ways weight loss can change your personality.

[Source:ย CNN,ย HuffPost]

10 Best Herbs for Weight Loss & Herbal Tea Recipes

Source:ย http://www.7daygmdiet.com/best-herbal-teas-for-weight-loss/

There are numerous ways to lose weight naturally such asย low carb diets, exercise, surgery,ย weight loss home remediesย etcโ€ฆHowever, it is always advised to follow the natural methods so that you donโ€™t end up with adverse effects of those unhealthy methods.

Today, let us look at some of the home remedies that help you shed weight without any sweating. What I mean is that you can try these natural homemade drinks that burn fat without you having to workout. However, with proper diet andย right exercises, you can see faster results.

Recently, weโ€™ve seenย Sonakshi Sinhaโ€™s weight lossย journey and wondered how did she managed to get into shape so quickly. Well, her stunning figure is the result of a low carb diet which consists of healthy herbs and spices, in addition to the strict workout routine. Evenย Parineeti Chopra has lost weightย due to a healthy diet plan.

Best Herbs for Weight Loss

Herbal Teas for Weight Loss

The main advantage of including herbs in your diet is they not only burn calories but also cut out any fat derived from the foods youโ€™re consuming. So, they had dual benefits. Below are the list of theย top 10 herbs that aid in natural weight loss.

#1.Ginger

The first and one of the most popular herbs to lose weight is the Ginger root. When you eat Ginger, it increases the thermic effect of the food and makes you feel full (promotes satiety). This would prevent you from eating further, thereby stopping you from inputting more calories to your daily limit.

Since you canโ€™t eat the raw Ginger root, it is suggested to include it in all your meals. Alongside the weight loss benefits, Ginger also enhances the taste of your food.

Ginger Tea Recipe

Ingredients:

  • Freshly grated Ginger โ€“ 1 tbsp
  • Water โ€“ 2 cups
  • Raw Honey โ€“ 1 tbsp
  • Lemon (sliced) โ€“ ยฝ
  • Cinnamon Stick โ€“ 1 (optional; but recommended)
  • Fresh Mint Leaves
  • Cayenne Pepper โ€“ 1 pinch

How to Prepare Ginger Tea for Weight Loss?

  • Just using the back of a spoon, peel the ginger root or you can also use a peeler if you have it hand. After peeling the skin, grate it.
  • Now, put a saucepan on the stove and bring the water to boil.
  • Next, add the grated ginger and cinnamon stick into the water and switch off the stove. Put the lid on and let it steep for around 10 minutes.
  • Now, remove the ginger & cinnamon by straining the water into a cup.
  • Add the other ingredients like honey, cayenne pepper, lemon juice and fresh mint leaves to the Ginger water. Thatโ€™s it! Your Ginger tea is ready.

For best results, drink this Ginger tea twice every day. Once when you get up from the bed (on an empty stomach) and again during the day.

#2.Green Tea

As weโ€™ve mentioned before, Green tea is a wonderful drink that burns belly fat very effectively. It boosts your metabolism and helps your body burn a lot of calories, all thanks to its antioxidant properties. Here are a fewย healthy Green tea recipesย that you can try at home.

#3.Turmeric

Turmeric is one of the most popular spices used in the Indian dishes since our ancestors. It has a lot of antioxidants which aid in weight loss. When you add a tsp of Turmeric in a glass of milk, it increases the flow of bile and thus helps break down fat. The โ€˜curcuminโ€™ in turmeric is proven to reduce the LDL or bad cholesterol in our body.

Here is how you canย use turmeric for weight loss.

#4.Hibiscus

The subtropical and topical flowering plant โ€˜Hibiscusโ€™ is used for medicinal purposes as well as in edible products or herbal beverages. There are many advantages of Hibiscus such as weight loss, strong immune system and it even helps in getting rid of dandruff or acne problems.

Hibiscus Tea Recipe

Bring water to boil and then add the hibiscus flowers (remove the stem) and cinnamon stick. Switch off the stove, put a lid on and let it steep for 15 to 20 minutes. Strain the tea into a cup, add ยฝ lemon juice, 1 tsp sugar and few ice cubes.

P.S: Those whoโ€™re taking medication for hypertension and low blood pressure are recommended to stay away from drinking hibiscus tea as it may impose several health risks.

#5.Ginseng

Although, not popular as the other herbs in the list, Ginseng has many healthy properties. It boosts the energy levels and also burns calories. You can prepare the Ginseng tea by following the same process as the Ginger tea, except that you need to replace Ginger with Ginseng root.

#6.Dandelion

It is a powerful herb for weight loss. You can easily get rid of your water weight by consuming the Dandelion in your diet regularly, all thanks to the phytochemicals which removes the toxins in your body. The roots and leaves are dried and are used to make dandelion tea, which is rich in vitamins and minerals. The dandelion tea stimulates digestion, increases bile flow and also act as mild laxatives.

Dandelion Tea Recipe

Pick up the dandelion greens and wash them to get rid of the dirt particles completely. Generally, the young and tender leaves add more taste to the tea. Dry these leaves under the sun and store them in a container for multiple times.

How to Make Dandelion Tea?

  • Pour 1 cup of boiling water over 1 tsp of dried Dandelion leaves.
  • Put the lid on, and let it steep for 3 minutes. Stir and let it steep for another minute.
  • Now, serve the tea with lemon juice (1/2), 1 tsp honey and mint leaves.

#7.Oregano

Have you ever noticed the spicy Oregano that is spread on your Pizza? Yes, the herb is known for its effective weight loss benefits, all thanks to the active component called โ€˜Carvacrolโ€™, which helps to burn calories naturally.

How to Prepare Oregano Tea?

  • Add 1 tsp of dried Oregano or 3 tsp of Fresh Oregano in a mug and fill it with boiling water.
  • Close the lid and let it steep for 10 minutes.
  • Strain the tea into a cup and add the flavors (lemon juice, honey), and drink it.

#8.Sage

The Sage is an excellent herb forย people with diabetes. It boosts your metabolic rate, thereby letting your body burn more calories in less time. It also has anti-inflammatory properties and even promotes healthy sleep.

Sage Tea Recipe

The process is similar to that of the Ginger tea, and all you need to do is replace the Ginger root with Sage leaves. BTW, you can have this tea either hot or cold.

#9.Peppermint

Are you looking for rapid weight loss? Then you should consider including the peppermint in your meals. Thanks to its natural appetite suppressant properties, youโ€™ll be less likely to crave for junk foods when consumed before any meal. And when youโ€™re not overeating, youโ€™ll obviously wonโ€™t exceed your daily calorie limit. Isnโ€™t it!

#10.Milk Thistle

The main active ingredient in Milk Thistle is โ€˜Silymarinโ€™, which has anti-inflammatory and antioxidant properties. It helps in decreasing the blood sugar levels and also improving the cholesterol levels in people with Type 2 Diabetes. It also enhances the bodyโ€™s natural detoxification process, thereby helping you lose weight.

Well, these are a few popular herbs for weight loss. If you want to lose weight slowly and naturally, then you can include any of theseย herbal teas for healthy fat lossย in your daily regime. These herbs not only help you burn fat, but also improves your overall health.

ย Posted by Ike Onwubuya

Here’s what losing weight does to your body and brain

Gene Kim and Jessica Orwig Oct. 29, 2017, 8:00 AM 564,628Special thanks to John Gunstad, professor with the Department of Psychological Sciences at Kent State University, for speaking with us about his cutting-edge research on how losing weight affects brain function. Following is a transcript of the video. 
Hereโ€™s what losing weight does to your body and brain.
During the first week, you may find it easy to lose weight by simply switching to a healthier diet. But as your metabolism adjusts, you wonโ€™t burn as many calories as you used to.
So losing additional weight will become harder.
Making matters worse, as the fat melts away, youโ€™ll start to experience an increase in appetite. After a meal, fat cells release a hormone called leptin into the bloodstream.
This surge in leptin levels signals to your brain youโ€™re full and should stop eating. But with less overall fat, people who lose weight show a measurable dip in leptin.
Brain scans of obese patients who had lost 10% of their body weight revealed that less leptin leads to increased activity in regions of the brain that control our desire to eat.
The result isnโ€™t just an increased appetite but an even stronger urge to eat fatty, high-calorie foods, because your brain is trying to restore the bodyโ€™s leptin levels to normal. 
However, fighting that early impulse to gorge on pizza and donuts is worth it in the long run.
Besides the decreased risk of heart disease, hypertension, high cholesterol and type 2 diabetes, scientists studying overweight people discovered that losing just one pound of body weight reduces four pounds of pressure on knee joints.
Losing excess weight also reduces strain on the blood vessels, increases blood flow to the brain, and boosts overall brain function.
Several studies have shown that people who underwent weight-loss surgery saw an improvement in memory, concentration, and problem-solving skills in as soon as three months.
Plus, brain scans indicate that people who lost weight and kept it off for nine months reacted differently when shown images of high-calorie foods than before they lost the weight.
The brain regions that process reward, motivation, and taste didnโ€™t react as strongly, whereas the areas that promote overall self-control had a boost in activity.
So fighting those cravings early on might make them easier to control later. Turns out โ€” like anything else โ€” losing weight can get easier with practice.
Source : http://www.businessinsider.com/how-to-lose-weight-brain-body-effects-2017-10?IR=C
Posted by Ike Onwubuya 

8 Common Dieting Mistakes That Are Keeping You from Losing Weight

Source:ย http://food.ndtv.com/food-drinks/8-common-dieting-mistakes-that-are-keeping-you-from-losing-weight-1728569

Have you been dieting for days and still haven’t lost an inch? Perhaps you need to rethink yourย dieting rules. The first thing that comes to your mind when we talk about losing weight is to cut off calories from your daily meals and get yourself on a restrictive diet. While a part of this is true, a lot of us tend to make mistakes while applying it. There seems to be a lot of confusion between what to eat, what to avoid and how much to eat. This has given way to manyย dieting mythsย that most of us conveniently believe and fail to understand that they could be taking you away from your weight loss goals. Let’s bust the most common ones that have been sabotaging your good intentions.

1. You start with a light breakfastย 

Skimping on the first meal of your day can slow down your metabolism and cause certain hormonal changes that can hamper the weight loss process. Not fulfilling your nutrition requirement after a long break of 8 to 9 hours can also make you eat more during your next meal and intensify your cravings. Besides giving us the much-needed energy, most of our breakfast foods like milk, oats, nuts and fresh fruits are good sources of important nutrients such as calcium, iron, proteins as well as fiber. The body needs these essential nutrients to burn calories and perform various digestive and elimination functions. If you miss your dose of these nutrients for breakfast, you are less to be compensated for later in the day. In short, having a wholesome breakfast makes it easier to follow a calorie-controlled diet through the day.

(Also read:ย The Best and the Worst Foods for Breakfast)

breakfast 620

Eating less for breakfast can be your biggest mistake. Photo Credit: Istock

2. You focus only on one food groupย 

According to Banglaore-based Nutritionist Dr. Anju Sood, “Your body needs a balanced diet and the composition of your body depends upon fulfilling the basic needs for its functioning. It is important to get out of the starvation mode and provide the basic amount of proteins, fibre and fats to the body.” The worst thing to do to your body is to deprive it of the essential food groups – carbs and fats included – you need all of them even to lose weight. Opting for a gluten-free or a vegan diet for no reason can do more harm than good. Stick to the basics of a balanced diet and staples that you have been eating but with a bit a of mindfulness.

(Also read:ย Carbs Don’t Make You Fat!)

gluten free

Don’t cut out carbs or fats, they are equally important. Photo Credit: Istock

3. You don’t practice portion controlย 

You may have switched to a whole grain loaf from white bread,ย olive oilย from refined oil and nuts from fried snacks, but the idea is not only to make these healthy swaps but also to practice portion control. Just because these are healthier than their counterparts doesn’t mean you can eat a mountain of it. In fact, limiting calories does not mean giving up on essential foods but instead limiting your portions.

thali

Even if you eat healthy, you need to eat small portions. Photo Credit: Istock

4. You eat too early but sleep too lateย 

A common advice to lose weight is to eat dinner before 7 P.M. A big problem while following this advice is that, you eat early but sleep late. Therefore, your body is naturally hungry by midnight and those after-hour cravings are simply irresistible and can ruin your day’s plan. Even if you curb these cravings somehow, you might end up eating extra the next morning to satisfy your body and thus, land yourself in a vicious cycle.ย So, either you get to bed early or have your dinner slightly late. If you’re having a late-dinner make sure it contains the least calories among all your major meals of the day.

midnightmunching 625If you sleep late, then don’t eat an early dinner. It could lead to cravings later.ย Photo Credit: Istock

5. You don’t believe in snackingย 

In order to lose weight quickly, it is important to keep your metabolism up through the day. For this, you need to eat frequently (small portions) every three to four hours. Ideally, it is suggested to have a snack between breakfast and lunch which can be a bowl or fruits or salad and then again between lunch and dinner which can be few nuts, raw veggies dipped in hummus or rye bread with peanut or almond butter, as suggested by Macrobiotic Nutritionist Shilpa Arora. She also explains that keeping long gaps between your meals can spike your blood sugar levels which can play havoc with your system making your feel hungrier.

(Also read:ย The Three Secrets to Snack Smart)

snacks

Snacking is very important to keep your metabolism up. Photo Credit: Istock

6. You only eat low-calorie foods

Going on a weight loss diet does not mean that you can only bank on foods that are low in calories. In fact, your meals should consist of foods that keep your full for longer likefiber rich fruits and whole grainsย and those that that provide fullness and high levels of satiety like oats and eggs. This way you will never feel deprived or the need to binge.

low cal

You need a mix of fiber, proteins and carbs to lose weight. Photo Credit: Istock

7. You don’t drink enough water

Instead ofย drinking enough water,ย you resort to drinking up your greens and fruits. This is probably the biggest blunder that you’re making. Fiber is your best tool to fight accumulation of fat and drive weight loss. Juicing up your greens and fruits can lead to a loss in fiber. Substituting water for other beverages can up your calorie intake. Drinking water helps in managing your appetite as thirst or dehydration can sometime be confused with hunger by your body.

water

Your body may confuse dehydration with hunger. Photo Credit: Istock

8. You eat too less and exercise too much

The key to weight loss is balance and consistency. If you drastically cut down your calories and yet subject yourself to an intense workout, you’re only going to slow down your metabolism and also the pace of losing weight. Your appetite may not be able to adjust to your new restricted diet and sudden high levels of physical activity may burden your body which can hamper other daily processes required to lose weight and remain healthy. Find a balance betweenย how many calories you’re eating and how many you need to burn. Your workout plan should be based on these numbers.

exercise cardio

Balance out your eating plan with your workout regime

Making small changes in your daily lifestyle is all that is required to lose weight and sustain it.

Culled by Ike Onwubuya

Random health tips๏ปฟ

 ๐Ÿ‹๐Ÿ‹๐Ÿ‹๐Ÿ‹๐Ÿ‹๐Ÿ‹๐Ÿ‹๐Ÿ‹๐Ÿ‹

Drinking hot lemon water can prevent cancer. 

Don’t add sugar. Hot lemon water is more beneficial than cold lemon water.

๐Ÿฅ”๐Ÿ ๐Ÿฅ”๐Ÿ ๐Ÿฅ”๐Ÿ ๐Ÿฅ”๐Ÿ ๐Ÿฅ”

Both yellow n purple sweet potato have good cancer prevention properties. 
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01. Often taking late night supper can increase the chance of stomach cancer 

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02. Never take more than 4 eggs per week 

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03. Eating pope’s nose (chicken backside) can cause stomach cancer 

๐ŸŽ๐ŸŒ๐Ÿ‰๐ŸŠ๐ŸŽ๐ŸŒ๐Ÿ‰๐ŸŠ

04. Never eat fruits after meal. 

      Fruits should be eaten before meals

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05. Don’t take tea during menstruation period. 

๐Ÿฅ›๐Ÿฅ›๐Ÿฅ›๐Ÿฅ›๐Ÿฅ›๐Ÿฅ›๐Ÿฅ›๐Ÿฅ›๐Ÿฅ›

06. Take less soy milk, no adding sugar or egg to soy milk 

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07. Don’t eat tomato with empty stomach 

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08. Drink a glass of plain water every morning before food to prevent gall bladder stones 

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09. No food 3 hrs before bed time 

๐Ÿฎ๐Ÿฎ๐Ÿฎ๐Ÿฎ๐Ÿฎ๐Ÿฎ๐Ÿฎ๐Ÿฎ๐Ÿฎ

10. Drink less Teh Tarik, no nutritional properties but can cause diabetes and hypertension 

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11. Do not eat toast bread when it is hot from oven or toaster 

๐Ÿ“ฑ๐Ÿ“ฑ๐Ÿ“ฑ๐Ÿ“ฑ๐Ÿ“ฑ๐Ÿ“ฑ๐Ÿ“ฑ๐Ÿ“ฑ๐Ÿ“ฑ

12. Do not charge your handphone or any device next to you when you are sleeping 

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13. Drink 10 glasses of water a day to prevent bladder cancer 

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14. Drink more water in the day time, less at night 

โ˜•โ˜•โ˜•โ˜•โ˜•โ˜•โ˜•โ˜•โ˜•

15. Don’t drink more than 2 cups of coffee a day, may cause Insomnia and Gastritis ๐Ÿ—๐Ÿค๐Ÿ—๐Ÿค๐Ÿ—๐Ÿค๐Ÿ—

๐Ÿ”๐Ÿ”๐Ÿ”๐Ÿ”๐Ÿ”๐Ÿ”๐Ÿ”๐Ÿ”๐Ÿ”

16. Eat less oily food. It takes 5-7 hrs to digest them, makes you feel tired 

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17. After 5pm, eat less 

๐ŸŒ๐Ÿ‡๐Ÿฅ—๐Ÿ‘๐ŸŒ๐Ÿ‡๐Ÿฅ—๐Ÿ‘๐Ÿ“

18. Six types of food that makes you happy: banana, grapefruit, spinach, pumpkin, peach, watermelon

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19. Sleeping less than 8 hrs a day may deteriorate our brain function. 

Taking Afternoon naps may keep our youthful look.

๐Ÿ…๐Ÿ…๐Ÿ…๐Ÿ…๐Ÿ…๐Ÿ…๐Ÿ…๐Ÿ…๐Ÿ…

Cooked tomato has better healing properties than the raw tomato.

๐Ÿ‹๐Ÿ‹๐Ÿ‹๐Ÿ‹๐Ÿ‹๐Ÿ‹๐Ÿ‹๐Ÿ‹๐Ÿ‹

Hot lemon water can sustain your health and make you live longer! 
Hot lemon water kills cancer cells 
Add hot water to 2-3 slices of lemon. Make it a daily drink 
The bitterness in hot lemon water is the best substance to kill cancer cells.
Cold lemon water only has vitamin C, no cancer prevention.

 

Hot lemon water can control cancer tumor growth. 
Clinical tests have proven hot lemon water works. 
This type of Lemon extract treatment will only destroy the malignant cells, it does not affect healthy cells.
๐Ÿ‹๐Ÿ‹๐Ÿ‹๐Ÿ‹๐Ÿ‹๐Ÿ‹๐Ÿ‹๐Ÿ‹๐Ÿ‹

Next… Citric Acid and Lemon polyphenol in side lemon juice, can help reduce high blood pressure, effective prevention of deep vein thrombosis, improve blood circulation, and reduce blood clots.
After reading, share with others to spread the love ๐ŸŒน

To take good care of their own health โ—

Stay focused and run your own raceย 

President Jomo Kenyatta wrote this some years ago..”I was jogging this morning and I noticed a person about 1/2 a kilometer ahead. I could tell he was running a little slower than me and I thought, good, I shall try to catch him. I had about a kilometer before I needed to turn off. So I started running faster and faster. 
Every block, I was gaining on him just a little bit. After just a few minutes I was only about 100 meters behind him, so I really picked up the pace and pushed myself. You would have thought I was running in the last leg of an Olympic competition. I was determined to catch him. 
Finally, I did it! I caught and passed him. On the inside, I felt so good. “I beat him.” Of course, he didn’t even know we were racing! 
After I passed him, I realized I had been so focused on competing against him that I had missed my turn! I had gone nearly six blocks past my turn and I had to turn and go back. 
Isn’t that what happens in life when we focus on competing with co-workers, neighbors, friends, family, trying to outdo them or trying to prove that we are more successful or more important? 
We spend our time and energy running after them and we miss out on our own paths to our God-given destinies!
The problem with unhealthy competition is that it’s a never ending cycle!
There will always be somebody ahead of you, someone with a better job, nicer car, more money in the bank, more education, a prettier wife, a more handsome husband, better behaved children, etc. 
But realize that “You can be the best that you can be, when you are not competing with anyone.” 
Some people are insecure because they pay too much attention to what others are, where others are going, wearing and driving…. 
Dress well and wear it proudly: you’ll be blessed by it!
Stay focused and live a healthy life. There is no competition in Destiny. 

Run your own race and wish others well.

Culled by Ike Onwubuya