How to improve your health and lose weight by cutting down on sugar

Uncategorized Mar 27, 2021

Do you know that one of the reasons why you are not losing weight as much as you want is because you are eating too much sugar? How? How can you be eating too much sugar , when you no longer add sugar to your tea, coffee or other beverages?  You no longer drink soda too! Today I will share with you sources of added sugar that you need to eliminate or mange more consistently improve your health and lose weight .

The first one is obvious. Cut down on added sugar from soda and fruit drinks that contain a lot of added sugar. 

The second is not that obvious. Cut down on added sugar from healthy food choices. For example, yogurt is generally considered a healthy food choice, but do you know that yogurt contains added sugar? A  typical serving 16 g of added sugar. This means when you eat 2 servings or 2 cups of low fat sugar you have eaten 32 grams of added sugar. How does this compare to the daily recommendations for added sugar for men and women?

According to the American...

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How to lose weight and keep it off through fullest eating

Uncategorized Mar 24, 2021
 

Do you know how to lose weight and keep it off through fullest eating. What is “fullest” eating? It is eating in such that you feel your fullest in every meal without eating too much. Here a few steps to help you eat your fullest in every meal.

Instead eating your meal and adding three or more servings of vegetables and fruits to your meal , eat your veggies and fruits first, then add them to your meal. Here is an example of the eat to the fullest meal. Before your meal, eat and an apple. Drink a glass of warm water with lime or lemon. Eat two sticks of celery. During your meal add servings of veggies or salad. End your with a glass of water. Taking these actions will make you feel fullest without eating to the full. This is s way of physiologically stretching your stomach and signaling to your satiety center that you are full.

Why is this important? First, it means you can feel 100 % full or fullest, when you have only eaten about 80% of your  usual meal. This is...

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3 ways to manage conversational stress and protect your health

Uncategorized Mar 18, 2021
 

If you are familiar with the compass academy or the compass wellness institute then you will be familiar with the saying that your first wealth is your health. Why? Without your health you cannot do anything else. Without good health you cannot go to work or hang out with your friends and family. Unfortunately one the commonest causes of poor health outcomes are conversational stress. What do I mean by health outcomes? High blood pressure, heart attack and weight-related problems.

Did that get your attention? How can we manage conversational stress? The step is to recognize it. Sometimes you can tell, when a conversation that was going smoothly hits a bump. It could be a violent disagreement, a dry sarcastic response or no response at all. Once you recognize the change in the dynamics with others, you have to be prepared to make changes to protect your health and yourself.

The second way to manage conversational stress and protect your health is to focus on the outcome you want from...

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How to avoid unhealthy night snacking while losing weight

 

One of the commonest challenges people have to deal with while losing weight, is controlling how frequently they eat snacks. While healthy snacking can help you lose weight and keep it off, unhealthy snacking can undo your best efforts. I have been asked a number of times, how to avoid unhealthy night snacking while losing weight. Here are a few tips that will help you avoid unhealthy night snacking while losing weight.

First, go to bed when you are tired. When you are tired and you want to stay up to do a few more things, you increase the temptation to snack to stay energetic and alert. Typically what happens is that because you are already tired you end up snacking more than you need to and still end up fulling asleep and not getting as much done. On the other hand, if you go to sleep when you are tired, you won't to snack as much , and you can still wake up very early and get much done.

The second way to avoid unhealthy snacking is to make your  snacks healthy. Instead of...

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3 creative strategies to help you lose weight and keep it off even when the unexpected happens

Uncategorized Mar 10, 2021
 

While it is great to have expectations they can also cause stress or unhappiness if they are not properly managed. If you plan to lose weight and you discover that you are not losing as much weight as you planned, you need to create strategies that will help you lose weight and keep it off.

You have to be prepared for what you will do when the unexpected happens. What will you do if you see yourself gaining weight despite all your effort to lose weight?

Two weeks ago, one of our members asked me why he was longer losing weight despite the changes he had made to his eating habit and his lifestyle. I told him that sometimes after the initial weight loss, as you become more consistent with exercise, you may gain enough muscle that you will slim down without losing weight. Why? This is because muscle has a higher density than fat and therefore occupies less space.

The first strategy for losing weight after your weight loss has plateaued is to trend your weight loss. How? Weigh yourself...

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More tips and strategies for managing stress.

Uncategorized Mar 08, 2021
 

Tips and strategies for managing stress

Do you know that stress can occur at any time, any place, any situation, with any  anybody and under any circumstance ? You need to develop the tips and strategies that would help you to manage stress in any situation in which you find yourself in. Three years ago, while at the birthday of a friend, a friend of mine found out that his  first son was not really his. He was so devastated and stressed out that he had a heart attack at the party. He was rushed to the hospital and luckily survived.

The first tip and strategy for effectively managing stress in our lives, is to recognize the serious health impact stress can have in our lives. Stress can lead to high blood pressure, panic attacks, headaches, confusion and even heart attacks! Why?

Stress is a highly personalized complex  reaction that occurs due to the interaction between an individual and the environment, involving subjective perception and assessment of stressors...

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How to adjust your diet and manage your blood pressure

Uncategorized Feb 27, 2021
 

 You have to make managing your blood pressure part of your relentless wellness strategy. Whether you have high blood pressure or not, you have to learn how to monitor and keep your blood pressure within healthy range appropriate for your age.

One way to manage you blood pressure is to adjust your diet. The problem most people have is that they get so caught up with trying new ways of eating healthy that they keep on changing plans. This is like trying to build a house without ever getting past the design or plan.

If you really want to lower your blood pressure through healthy eating, you have to find a simple plan and stick to it. You have to find healthy foods you like and stick to them. Most people that begin a new diet find it hard to sustain and end up quitting before they can see tangible results. For example, celery can help lower blood pressure, but you can only get the full benefit if you consistently eat it day in day out.

When I talk to most people about how to lower...

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How to accept more responsibility for your life and regain more control

 

Sometimes we get discouraged by the challenges in our lives and take comfort in making excuses or blaming others for our problems. While it is true that certain experiences outside our control can make our life journey more challenging we have to be careful to make sure that we are not using blaming our issues on poor parenting, a boss that hates you, or the universe in general, as a soothing excuse for inaction .The problem with putting the blame and responsibility outside yourself, is that you take away your power to change your situation and regain control. 

Don't get me wrong. Everything is not your fault. You have to remember that taking taking responsibility and taking the blame are two different things. Does it matter who’s to blame? You’re taking care of business, so it doesn’t matter if it’s your fault or not. You’re solving the problem, regardless of the cause. Blaming yourself makes you less effective. However you it is  your...

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How to free your mind and thrive

free your mind Feb 05, 2021
 

Don't let your past mistakes and failures trap your mind. Don't let  the expectations of others, and your emotions trap your mind. Don't  trap yourself with faulty thinking and incorrect perceptions. Much of this is habitual and challenging to change, but it can be altered. You can achieve your goals if you free your mind and take consistent action. How can you do this?

The first step in the process is to free yourself from the past. Hopefully, you’ve learned a lot of valuable lessons from your past. Unfortunately, you’ve also learned a lot of incorrect information, too. You’ve learned to avoid and fear things that are actually good for you. You’ve learned to like things you should avoid. Remember that the past exists to serve you and not to condemn you. Focus on what you can do today to thrive  based on the opportunities and resources that you have, rather than on what others have said about you or on the opportunities you have...

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3 Ways To Improve Your Family Wellness

Uncategorized Feb 02, 2021
 

It is difficult to achieve optimal health without improving your family wellness. Why? Even if you take all the steps you need to take to improve your health and improve more consistently, but lack peace and harmony at home, your good health will not last. No one is an island. Disruptive interactions at home will lead to stress and health problems. Here are 3 ways you can improve your family wellness.

One of the ways to improve family wellness is to manage family stress better. Every family deals with stress. Family stress is the imbalance between the demands on a family and the family's ability to meet those demands or to cope with them. What are the means and ways you can use to cope with family stress? Developing routines in the house is one of the ways of coping with family stress. If you also want to learn more and tips and strategies to manage  your own stress, please sign up for stress management made easy

Have  a set time for waking up and going to bed. Set...

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