Dr. Siddharth Kudav and Krissy Bykonen

5:10 p.m. MT Jan. 15, 2018

Dr. Siddharth Kudav is the Medical Director of Benefis Weight Loss Services.

Losing weight, exercising more, and eating better are among the most common New Year’s Resolutions for Americans. All of these things directly relate to improving one’s health. These are wonderful goals for people to work towards; however, it can be difficult to achieve without taking the right steps.

For decades, people have been getting heavier. In 1990, less than 10 percent of most states’ populations were considered obese. By 2008, 68 percent of Americans over 20 years old were considered overweight and 34 percent were considered obese.

Obesity is a growing problem in the United States and is associated with medical problems such as diabetes, high blood pressure, sleep apnea, breathing problems, infertility, joint pain, incontinence, depression, and anxiety. What makes matters worse is that each of these issues can also lead to weight gain.

The good news is that there are many ways to make positive changes to improve your health. It is important to keep in mind that losing weight takes diligence and understanding that being overweight is a disease that can be treated. Here are five actionable tips to help keep your weight loss goals on track:

• Ditch the fad diets: There are many diet plans and meal services out there that promise rapid weight loss. Although you may lose weight initially, your chances of maintaining the loss are minimal once you stop the program. Visit http://www.choosemyplate.gov for healthy eating guidelines that are sustainable long-term.

• Pump up your protein: Protein offers many great benefits. Meals high in protein can help keep you fuller longer and help you avoid grazing between meals. Protein also helps support a healthy immune system and helps maintain muscle mass. Always try to get protein from lean food sources such as fish, chicken, eggs, cottage cheese, or yogurt. Buyer beware – not all protein shakes are created equal! Some protein shakes are high in sugar and others can be hard on your budget.

• Increase your fiber: Fiber is an important component of healthy eating. Fiber helps to keep you full between meals and helps maintain a healthy GI tract. Good sources of fiber include fruits, vegetables, and whole grains.

• Get moving: Physical activity is key to any healthy lifestyle. The benefits of exercise are infinite, but many people fall short. Exercise may be seen as a chore, but the key to a sustained physical activity routine is to find an activity that you truly enjoy. Try several different activities, such as dancing, cycling, or walking, to find your passion. You should aim for 150 minutes of physical activity each week.

• Find a Dietitian: Dietitians have extensive training in healthy eating and weight loss. They can offer a wide range of services including one-on-one counseling, weekly groups, and prevention programs for chronic disease.

Culled by Ike Onwubuya

Source: http://www.greatfallstribune.com/story/life/health-and-fitness/2018/01/16/achieving-your-new-years-weight-loss-goals/998321001/


Eating Fruit on Empty Stomach


This will open your eyes ! Read to the end; and then, send it to others on your list as I just did to u!

Dr Stephen Mak treats terminal ill cancer patients by an “un-orthodox” way and many patients recovered.

Before he used solar energy to clear the illnesses of his patients, he believes on natural healing in the body against illnesses. See his article below.

It is one of the strategies to heal cancer. As of late, my success rate in curing cancer is about 80%.

Cancer patients shouldn’t die. The cure for cancer is already found – *its in the way we eat fruits.*

It is whether you believe it or not.

I am sorry for the hundreds of cancer patients who die under the conventional treatments.


We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths.

It’s not as easy as you think. It’s important to know how and *when* to eat the fruits.

What is the correct way of eating fruits?




If you eat fruits on empty stomach, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.


Let’s say you eat two slices of bread and then a slice of fruit.

The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so due to the bread taken before the fruit.

In the meantime the whole meal of bread & fruit rots and ferments and turns to acid.

The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil.

So please eat your fruits on an *empty stomach* *or before your meals !*

You have heard people complaining :

Every time I eat watermelon I burp, when I eat durian my stomach bloats up, when I eat a banana I feel like running to the toilet, etc.. etc..

Actually all this will not arise if you eat the fruit on _an empty stomach._

The fruit mixes with the putrefying of other food and produces gas and hence you will bloat !

Greying hair, balding, nervous outburst and dark circles under the eyes all these will *NOT* *happen if you take fruits on an empty stomach.*

There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter.

If you have mastered the correct way of eating fruits, you have the *SECRET of beauty, longevity, health, energy, happiness and normal weight.*

When you need to drink fruit juice – *drink only fresh fruit juice,* NOT from the cans, packs or bottles.

Don’t even drink juice that has been heated up.

Don’t eat cooked fruits because you don’t get the nutrients at all.

You only get its taste.

Cooking destroys all the vitamins.

But eating a whole fruit is better than drinking the juice.

If you should drink the fresh fruit juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it.

You can go on a 3-day fruit fast to cleanse or detoxify your body.

Just eat fruits and drink fresh fruit juice throughout the 3 days.

And you will be surprised when your friends tell you how radiant you look !

*KIWI fruit:*

Tiny but mighty.

This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange.


An apple a day keeps the doctor away?

Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby _helping to lower the risks of colon cancer, heart attack & stroke._


Protective Fruit.

Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging and free radicals.


Sweetest medicine.

Taking 2-4 oranges a day may _help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer._


Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which _helps boost our immune system._

They are also *a key source of lycopene the cancer fighting oxidant.*

Other nutrients found in watermelon are vitamin C & Potassium.


Top awards for vitamin C. They are the clear winners for their high vitamin C content.

Guava is also rich in fiber, which _helps prevent constipation._

Papaya is rich in carotene; this is _good for your eyes._

*Drinking COLD water or drinks after a meal = CANCER*

Can you believe this ?

For those who like to drink cold water or cold drinks, this article is applicable to you.

It is nice to have a cup of cold water or cold drinks after a meal.

*However, the cold water or drinks will solidify the oily stuff that you have just eaten.*

*It will slow down the digestion.*

*Once this ‘sludge’ reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food.*

*It will line the intestine.*

*Very soon, this will turn into FATS and lead to CANCER !*

_*It is best to drink hot soup or warm water after a meal.*_

Let’s be careful and be aware. The more we know the better chance we could survive.

A cardiologist says:

if everyone who gets this mail sends it to 10 people, you can be sure that we’ll save at least one life.

So lets do it

Culled from whatsapp by Ike Onwubuya

A Pastor and his son

A pastor and his son story- A MUST READ

Every Sunday afternoon, after the morning service at the church, the Pastor and his eleven year old son would go out into their town and hand out Gospel Tracts.

This particular Sunday afternoon, as it came time for the Pastor and his son to go to the streets with their tracts, it was very cold outside, as well as pouring rain.

The boy bundled up in his warmest and driest clothes and said, ‘OK, dad, I’m ready.’

His Pastor dad asked, ‘Ready for what?’

‘Dad, it’s time we gather our tracts together and go out.’

Dad responds, ‘Son, it’s very cold outside and it’s pouring rain.’

The boy gives his dad a surprised look, asking, ‘But Dad, aren’t people still going to Hell, even though it’s raining?’

Dad answers, ‘Son, I am not going out in this weather.’

Despondently, the boy asks, ‘Dad, can I go? Please?’

His father hesitated for a moment then said, ‘Son, you can go. Here are the tracts, be careful son.’

‘Thanks Dad!’

And with that, he was off and out into the rain. This eleven year old boy walked the streets of the town going door to door and handing everybody he met in the street a Gospel Tract .

After two hours of walking in the rain, he was soaking, bone-chilled wet and down to his VERY LAST TRACT. He stopped on a corner and looked for someone to hand a tract to, but the streets were totally deserted.

Then he turned toward the first home he saw and started up the sidewalk to the front door and rang the door bell. He rang the bell, but nobody answered.

He rang it again and again, but still no one answered. He waited but still no answer.

Finally, this eleven year old trooper turned to leave, but something stopped him.

Again, he turned to the door and rang the bell and knocked loudly on the door with his fist. He waited, something holding him there on the front porch!

He rang again and this time the door slowly opened.

Standing in the doorway was a very sad-looking elderly lady. She softly asked, ‘What can I do for you, son?’ With radiant eyes and a smile that lit up her world, this little boy said, ‘Ma’am, I’m sorry if I disturbed you, but I just want to tell you that * JESUS REALLY DOES LOVE YOU * and I came to give you my very last Gospel Tract which will tell you all about JESUS and His great LOVE.’

With that, he handed her his last tract and turned to leave.

She called to him as he departed. ‘Thank you, son! And God Bless You!’

Well, the following Sunday morning in church Pastor Dad was in the pulpit. As the service began, he asked, ‘Does anybody have testimony or want to say anything?’

Slowly, in the back row of the church, an elderly lady stood to her feet.

As she began to speak, a look of glorious radiance came from her face, ‘No one in this church knows me. I’ve never been here before. You see, before last Sunday I was not a Christian. My husband passed on some time ago, leaving me totally alone in this world. Last Sunday, being a particularly cold and rainy day, it was even more so in my heart that I came to the end of the line where I no longer had any hope or will to live.

So I took a rope and a chair and ascended the stairway into the attic of my home. I fastened the rope securely to a rafter in the roof, then stood on the chair and fastened the other end of the rope around my neck. Standing on that chair, so lonely and broken-hearted I was about to leap off, when suddenly the loud ringing of my doorbell downstairs startled me. I thought, ‘I’ll wait a minute, and whoever it is will go away.’

I waited and waited, but the ringing doorbell seemed to get louder and more insistent, and then the person ringing also started knocking loudly…

I thought to myself again, ‘Who on earth could this be? Nobody ever rings my bell or comes to see me.’ I loosened the rope from my neck and started for the front door, all the while the bell rang louder and louder.

When I opened the door and looked I could hardly believe my eyes, for there on my front porch was the most radiant and angelic little boy I had ever seen in my life. His SMILE, oh, I could never describe it to you!

The words that came from his mouth caused my heart that had long been dead, TO LEAP TO LIFE as he exclaimed with a cherub-like voice, ‘Ma’am, I just came to tell you that JESUS REALLY DOES LOVE YOU .’ Then he gave me this

Gospel Tract that I now hold in my hand.

As the little angel disappeared back out into the cold and rain, I closed my door and read slowly every word of this Gospel Tract. Then I went up to my attic to get my rope and chair. I wouldn’t be needing them any more.

You see– -I am now a Happy Child of the KING. Since the address of your church was on the back of this Gospel Tract, I have come here to personally say THANK YOU to God’s little angel who came just in the nick of time and by

so doing, spared my soul from an eternity in hell.’

There was not a dry eye in the church. And as shouts of praise and honour to THE KING resounded off the very rafters of the building, Pastor Dad descended from the pulpit to the front pew where the little angel was seated….

He took his son in his arms and sobbed uncontrollably.

Probably no church has had a more glorious moment, and probably this universe has never seen a Papa that was more filled with love & honour for his son…. Except for One.

Blessed are your eyes for reading this message.

Culled from Whatsapp by Ike Onwubuya

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