Healthy Lifestyles

Batch Cooking: How to Plan and Prepare Meals for the Week Ahead

Leave a Comment / Healthy Lifestyles, Nutrition / Racheal Ayoola

The current high prevalence of obesity and chronic diseases is proof that there is a wide gap between information available and good dietary habits. One of the factors that has affected many people from living a healthy lifestyle is “limited knowledge” and “highly processed foods”. Since the world has gotten busier than it was decades ago, there has been a transformation in household cooking and eating arrangement. The culture of cooking and eating homemade meals is slowly fading away. Stress, tiredness, limited time, and many more excuses people often give.If you have ever found yourself starving because you do not know what to eat, stressed from standing in the kitchen to cook every day, tired of thinking about what to cook after a long day at work, or just felt it is a waste of your precious time to cook a meal for hours everyday only to finish it up in minutes, my question is have you tried batch cooking? In this article, I will show you that batch cooking can be a great weapon for staying organized and well-fed even with your busy lifestyle. Why Batch Cooking? Your work schedules could be demanding likewise can life get hectic at a certain time. The last thing you may want to do after a long day at work is to start thinking about what to cook. That is why batch cooking is important. It helps you to plan your meals ahead and saves you time, energy and even resources. You walk into your home every evening with a peace of mind that dinner is ready. Planning Your Batch Cooking Session You do not want to go to the market without a list or even start batch cooking without a solid plan.Take these steps in preparation for your batch cooking: 1) Map out the foods you would like to cook. Knowing the meals you want to prepare will give you an idea of the ingredients you will be needing, the quantity, if you have them readily available or you will have to shop for them. 2) Start small. Do not try to prepare every meal you know of, instead begin with three to four main dishes that can be mixed and matched while making sure they are balanced. 3) After knowing the meals you will like to prepare, draft out the lists of ingredients that will be needed to cook these meals. Check for what you have in your kitchen, and then make a comprehensive list of what you need from the market. 4) Schedule a convenient day and time you can prepare these meals. You will not want to pick a day that is always so busy and tiring for you. Essential Equipment and Storage Containers You Will Need 1) Quality storage containers – glass storage and plastic bowls with tight-fitted lids, and oven safe for reheating should be picked. 2) Vacuum-sealed bags for freezer storage. 3) Refrigerator and freezer if you would like to batch cook for meals more than a week. 4) Large pots and pans are a necessity. 5) Waterproof labels and markers. There is a lot of equipment needed for batch cooking that are not listed above, e.g knives, food processor, blender, measuring cups and spoons, etc. Storage and Organisation in Batch Cooking Storage ContainersWe do not want the meals that took you effort, time and resources to spoil or get lost somewhere in the fridge, hence, proper storage is crucial for a successful batch cooking. Glass containers would be preferable because they do not absorb food odors, they are microwave safe and transparent – you can see what’s inside. However, they are more expensive than plastics. If you are using plastics, let them be of good quality. Also, make sure to get the right sizes of containers for different portions. Labelling SystemYour storage containers should have appropriate labels. It should consist of the date the meals were prepared, the date it will be used, the content (if in a plastic container), and reheating instructions if any. The labels should be water resistant lest it falls off in the fridge. Refrigeration and Freezing OrganisationArrange your fresh produce, condiments, and ready to heat meals inside the refrigerator. Avoid placing foods that will not freeze well inside the freezer, for example, raw vegetables, fried foods, and cream based sauces. Soups, cooked grains and beans, meats, and many sauces will freeze well. To ensure that your meals freeze well, do these: Cool your food properly before freezing. It will prevent condensation which can make your food go soggy. Remove as much air as possible from containers to prevent freezer burn. Leave a little space in your containers for liquid foods because they expand when frozen. Portion foods before freezing. It is much easier to thaw what you need that way. Note that cooked foods stay longer in the freezer than in the refrigerator. If you are planning to batch cook for weeks or months, it is advisable to have a freezer. Benefits of Batch Cooking Reheating food properly determines how the food is brought back to life. The way food is reheated determines if it will taste just as good as when you first made them. Different foods need a different approach to reheating them. For grains – A splash of water should be added. Cover. Use medium heat and stir occasionally.For proteins – Chicken should be reheated under medium heat. Fish should be gently reheated to avoid drying, and beef should be heated under high heat to maintain doneness.For vegetables – High heat should be used under a short period of time.NOTE: Make sure to remove food from the fridge about 20 minutes before reheating. Benefits of Batch Cooking Saves TimeThis should be the most important benefit. It saves time during busy weekdays. It might take a bulk of your time during the batch cooking day, but it saves you daily hours of cooking. The rest of the days can be spent doing something else. Health AdvantageBatch cooking allows you to eat more nutritious food because you get to control the ingredients used.

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A man in a red shirt holding his midsection, focusing on health issues.

Understanding Belly Fat — Why It Is Stubborn And How to Beat It

Leave a Comment / Health & Wellness, Healthy Lifestyles / Racheal Ayoola

For millions of people worldwide, belly fat is a major concern, and many are willing to go to great lengths to get rid of it. Centuries ago, hunter-gatherers didn’t have to worry about how much they ate to avoid general body fat, including belly fat—their bodies simply regulated it. Now, in the 21st century, there’s an epidemic of excess abdominal fat because the environment we dwell in makes it almost inevitable. In a world where getting food is as simple as taking a trip to the grocery store, high-calorie fast foods are everywhere, and labor-saving devices limit physical exertion, it has become far too easy to accumulate fat in the body. This post will thoroughly examine what belly fat is, its causes, why it is stubborn, and how to beat it. So, if you have belly fat and want to get rid of it naturally, grab a cup of smoothie and stay glued—you’re in the right place! Belly Fat: What Is It About? Belly fat, also known as abdominal fat, lies beneath the tummy muscles and is stored within the abdominal area. There are two types: Subcutaneous Fat: This type lies just beneath the skin. It is soft and pinchable. Visceral Fat: This type is stored deep inside the abdomen and surrounds internal organs like the liver and intestines. It releases hormones and inflammatory compounds that can interfere with your metabolism and overall health, making it harder to lose. When burning fat through diet and exercise, it’s often easier to shed fat from other parts of the body, but belly fat seems to stubbornly scream, “I don’t want to leave!” How does Belly Fat Accumulate? From a scientific perspective, when a person consumes more calories than they burn, the excess is converted into body fat and stored for later use. Consistently accumulating excess fat daily causes the stored fat to become unutilized, eventually spreading to various parts of the body: the arms, legs, face, and most noticeably, the belly. Science agrees that sugar and highly processed foods are the primary culprits behind belly fat for most people. Belly fat is also influenced by other factors such as: Having high levels of fat-storing hormones and low levels of fat-burning hormones. Age Lifestyle: Diet, physical activity, stress levels, and sleep quality. Genetics Health Implications of Visceral Fat Excess visceral fat can lead to several health issues, including: Type 2 diabetes High blood pressure Certain cancers Heart diseases Sleep apnea What Makes Belly Fat Stubborn? Think of the body as a large storage room that has accumulated items for many years. Clearing it out won’t happen in the blink of an eye—it will require effort and persistence, much like deep cleaning to create space. Similarly, belly fat doesn’t disappear overnight; it takes consistent work and patience. Belly fat cells have more receptors for stress hormones (like cortisol) and insulin than fat cells in other areas of the body. This makes it easier to store fat in the belly but harder to lose. Hormonal balance is another critical factor that makes belly fat difficult to shed. When you’re stressed, your body releases cortisol. Instead of burning energy, the body stores fat, especially in the abdominal region.. Four Major Things That Causes Different Level of Belly Fat in People are: Genetics This significantly influence where the body stores fat. Some people are genetically predisposed to store more subcutaneous fat, while others are more likely to accumulate visceral fat. Hormones Hormones play a crucial role in fat distribution. For example, men typically store more visceral fat due to their hormonal makeup, particularly testosterone levels. Women on the other hand, influenced by estrogen, tend to store subcutaneous fat, especially in the lower body. However, as estrogen levels decrease with age, they become more prone to visceral fat storage, leading to increased belly fat. Conditions such as PCOS and hypothyroidism can also make losing weight challenging. A Poor Lifestyle Factors such as inadequate sleep, poor dietary choices, irregular sleep patterns, and a lack of physical activity contribute to weight gain, particularly around the belly. High Stress Levels Chronic stress increases cortisol levels, a hormone that promotes visceral fat storage, making belly fat harder to lose. 6 Ways To Shed Off Belly Fat Think of gluttony and obesity as a peculiar disease—not one caused by a virus or bacteria, but by the very lifestyle you may consider enjoyable. With that notion in mind, you can employ the following methods to get rid of accumulated belly fat: 1. Eat a Balanced Diet Incorporate whole foods, lean proteins, healthy fats, probiotics, and fiber into your meals. Portion your servings carefully and limit or completely avoid highly processed foods. 2. Move Your Body If intense exercises seem daunting, start small. Walk, jog, lift, skip, or dance—just keep moving. It is recommended to engage in moderate exercise for at least 120 minutes per week. 3. Prioritize Adequate Rest Getting 7-8 hours of sleep daily is essential for overall health. Proper rest regulates hormones, which can help reduce belly fat. 4. Manage Stress Stress releases hormones that contribute to fat accumulation. For some, it leads to binge eating unhealthy foods. If you fall into this category, take proactive steps to reduce and manage stress effectively. 5. Stay Hydrated Drink plenty of water daily. Staying hydrated supports overall health and can aid in weight loss. 6. Seek Professional Help When needed, consult a professional. They can identify underlying health issues and develop a personalized plan to help you achieve your goals. Losing belly fat begins with changes in visceral fat, the deeper fat surrounding internal organs that you cannot see. Visceral fat is more dangerous to your health, but as you adopt these suggested lifestyle changes, it is the first to decrease. You may notice a reduction in your waist circumference before seeing visible changes in pinchable subcutaneous fat. Conclusion Belly fat can feel like an unwinnable battle at times, but hey, understanding how it works and learning effective

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The Power of Gratitude for your Health

Leave a Comment / Healthy Lifestyles / Racheal Ayoola

When we think of gratitude, we think of the action of saying “thank you” to someone for something they’ve done for us that made our life better. There are several instances for expressing gratitude but that one example speaks volumes if you read it again to understand. Gratitude is more than just a polite “thank you.” It’s a powerful, transformative practice that can profoundly impact your mental, emotional, and even physical health. While modern medicine addresses specific ailments, gratitude helps nurture the whole person—mind, body, and soul. When you say “thank you” to someone for doing something for you or giving you something, whether you expected it or not, the person feels good, and you feel good for making them feel good. In order words, gratitude has a repule effect. What goes around comes around. Gratitude is the act of recognizing and appreciating the good in your life, no matter how small or simple. It shifts your focus from what you lack to what you have, fostering a positive outlook that can improve overall well-being. Have you ever considered expressing gratitude to yourself for your health? For the actions you take daily that keep you healthy and sane? Have you ever said outwardly to yourself; “(Your name), thank you for showing up for your health and well-being yesterday (or today- depending on when you are saying it). Thank you for drinking water first thing in the morning, for exercising, for the nutritious breakfast, the balanced lunch, the mindfulness exercise, the breathing exercise, etc. I felt so good afterwards and those activities made the day super easy, I was able to focus on my goals better and work towards my vision. Thank you for staying strong and committed to being healthy. You truly deserve it!” Try this easy activity while standing in front of a mirror. You don’t have to use my exact words verbatim, you speak according to the reality of what you did for your health. This is a new year and one of the ways to accomplish all you’ve set out to, is to diligently pursue all that will get you there, and that includes expressing gratitude to God, yourself, the things and people that matter to you, and everyone who deserves it. Gratitude is a cherished gift worldwide and one that in this new year, I encourage you to give yourself as much as you give others. Saying “thank you” to yourself often enough will: Build your self esteem Improve your confidence Encourage you repeat the process Help you stay grounded in what truly matters Elevate your emotions by activating your happy hormonesBoost your immunity Improve your sleep Support your heart healthLower your blood pressure Encourage other healthy behaviors Practical Ways to Cultivate Gratitude Incorporating gratitude into your daily life doesn’t have to be complicated: Start a Gratitude Journal: Write down three things you’re thankful for each day.Practice Mindful Appreciation: Take a moment to acknowledge the beauty in your surroundings, like a sunrise or a warm cup of tea.Express Gratitude to Yourself and Others: Let someone know you appreciate them with a note, text, or verbal acknowledgment. Remember the gratitude acknowledgement shared earlier, practice saying that to yourself often. Conclusion By cultivating a thankful heart, you can lower stress, enhance physical health, and deepen your relationships. It’s not just about what happens to you but how you respond with a grateful attitude that transforms your life from the inside out. This year, commit to loving yourself more by telling yourself the simple words “thank you” daily and watch how your mind, body, and soul will transform in a couple of months. Don’t keep this to yourself, share it with your loved ones.

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A woman enjoying a serene sunset on Unawatuna Beach, Sri Lanka, depicting peace and freedom.

The Power of Gratitude for your Health

Leave a Comment / Health & Wellness, Healthy Lifestyles / Folayemi Adeyanju

When we think of gratitude, we think of the action of saying “thank you” to someone for something they’ve done for us that made our life better. There are several instances for expressing gratitude but that one example speaks volumes if you read it again to understand. Gratitude is more than just a polite “thank you.” It’s a powerful, transformative practice that can profoundly impact your mental, emotional, and even physical health. While modern medicine addresses specific ailments, gratitude helps nurture the whole person— mind, body, and soul. When you say “thank you” to someone for doing something for you or giving you something, whether you expected it or not, the person feels good, and you feel good for making them feel good. In order words, gratitude has a repule effect. What goes around comes around. Gratitude is the act of recognizing and appreciating the good in your life, no matter how small or simple. It shifts your focus from what you lack to what you have, fostering a positive outlook that can improve overall well-being. Have you ever considered expressing gratitude to yourself for your health? For the actions you take daily that keep you healthy and sane? Have you ever said outwardly to yourself; “(Your name), thank you for showing up for your health and well-being yesterday (or today- depending on when you are saying it). Thank you for drinking water first thing in the morning, for exercising, for the nutritious breakfast, the balanced lunch, the mindfulness exercise, the breathing exercise, etc. I felt so good afterwards and those activities made the day super easy, I was able to focus on my goals better and work towards my vision. Thank you for staying strong and committed to being healthy. You truly deserve it!” Try this easy activity while standing in front of a mirror. You don’t have to use my exact words verbatim, you speak according to the reality of what you did for your health. This is a new year and one of the ways to accomplish all you’ve set out to, is to diligently pursue all that will get you there, and that includes expressing gratitude to God, yourself, the things and people that matter to you, and everyone who deserves it. Gratitude is a cherished gift worldwide and one that in this new year, I encourage you to give yourself as much as you give others. Saying “thank you” to yourself often enough will: Build your self esteem Improve your confidence Encourage you repeat the process Help you stay grounded in what truly matters Elevate your emotions by activating your happy hormones Boost your immunity Improve your sleep Support your heart health Lower your blood pressure Encourage other healthy behaviors Practical Ways to Cultivate Gratitude Incorporating gratitude into your daily life doesn’t have to be complicated: Start a Gratitude Journal: Write down three things you’re thankful for each day. Practice Mindful Appreciation: Take a moment to acknowledge the beauty in your surroundings, like a sunrise or a warm cup of tea. Express Gratitude to Yourself and Others: Let someone know you appreciate them with a note, text, or verbal acknowledgment. Remember the gratitude acknowledgement shared earlier, practice saying that to yourself often. Conclusion By cultivating a thankful heart, you can lower stress, enhance physical health, and deepen your relationships. It’s not just about what happens to you but how you respond with a grateful attitude that transforms your life from the inside out. This year, commit to loving yourself more by telling yourself the simple words “thank you” daily and watch how your mind, body, and soul will transform in a couple of months. Don’t keep this to yourself, share it with your loved ones.

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5 Simple Tips for Staying Consistent with Healthy Habits During the Festive Season

Leave a Comment / Health & Wellness, Healthy Lifestyles, Nutrition / Folayemi Adeyanju

In Nigeria, the festive season is synonymous with food, family, and fun. From jollof rice to fried chicken, chin chin, and bowls of pepper soup, the holiday period is a time of endless celebrations, and food is always at the center. While these gatherings create joyful memories, they can also pose a challenge for anyone trying to maintain healthy habits. The good news is that you don’t have to choose between enjoying the festivities and staying healthy. With a bit of intentionality and some realistic strategies tailored to Nigerian family gatherings, you can maintain a balance. Here are five practical tips to help you stay consistent with healthy habits during this festive season. 1. Plan Ahead for Family Gatherings:Nigerian family gatherings are known for their elaborate meals and long hours of celebration. Whether it’s a Christmas party or a New Year’s Day reunion, planning ahead is key to making healthier choices. I. Eat Before You Go: If you’re attending a party, eat something light and healthy beforehand, like a bowl of fruits or a small serving of salad. This way, you won’t arrive famished and overindulge in fried snacks and sugary drinks. II. Bring a Healthy Option: Offer to contribute a dish to the celebration. For instance, you could bring grilled fish, vegetable stir-fry, or fruit salad. Not only will this help you make healthier choices, but it also introduces your family to delicious, nutritious alternatives. III. Balance Your Plate: Nigerian gatherings often have a variety of options, from fried rice to moimoi and peppered meat. Focus on filling your plate with more vegetables, protein (like chicken, fish, or beans), and smaller portions of high-calorie dishes like fried rice or pounded yam. 2. Practice Portion Control:The sheer variety of food at Nigerian celebrations can tempt anyone to overeat. From party jollof rice to nkwobi and lots of chicken, it’s easy to pile your plate high. The key is portion control. I. Start Small: Begin with smaller portions of your favorite dishes. You can always go back for more if you’re still hungry. II. Use Smaller Plates: If possible, opt for a smaller plate. This simple trick can help you avoid overloading your plate. III. Avoid Eating Straight from the Cooler or Tray: At Nigerian gatherings, food is often served in large coolers or trays. Dish out your portion and move away from the serving area to avoid mindless snacking. 3. Stay Active During the Festivities:The festive season is often filled with back-to-back events, and it’s easy to put exercise on hold. However, staying active is crucial for managing the extra calories and maintaining your energy levels. I. Incorporate Family Activities: Suggest activities that get everyone moving. For instance, you can organize a dance session after meals (Nigerians love to groove!), take a family walk around the neighborhood, or play outdoor games like football or catch. II. Morning Workouts: Start your day with a quick 20-30 minute workout. This could be skipping, jogging, or even a YouTube home workout session. Doing this in the morning ensures you stay active no matter how busy the day gets. III. Run Errands Actively: During the festive season, there’s often a lot of running around—from shopping in Balogun Market to picking up family members at the park. Use these errands as an opportunity to stay active by walking more and choosing stairs over elevators. 4. Be Mindful of Drinks and Snacks: In Nigerian gatherings, sugary drinks like soft drinks, chapman, and fruit juices flow freely. Add fried snacks like puff-puff, buns, and samosas to the mix, and you’ve consumed a significant number of calories without even realizing it. I. Stay Hydrated with Water: Always keep a bottle of water with you. Drink water before meals to reduce hunger and during meals to slow down your pace. II. Limit Sugary Drinks: Instead of drinking several bottles of soda, opt for zobo, kunu, or better yet, water. If you want a fizzy drink, dilute it with water or ice to reduce the sugar content. III. Snack Wisely: If you must snack, go for healthier options like roasted groundnuts, boiled corn, or fresh fruits. Carry these with you to gatherings where healthier snacks might not be available. 5. Set Realistic Expectations and Show Yourself Grace:The holidays are meant to be enjoyed, and part of the joy comes from indulging in your favorite festive treats. Setting realistic expectations for yourself will help you maintain balance without feeling deprived. I. Choose Your Treats Wisely: You don’t have to eat everything at every gathering. Choose your absolute favorites—like that party jollof rice with the smoky flavor—and skip what doesn’t excite you. II. Practice the 80/20 Rule: Aim to make healthy choices 80% of the time and enjoy indulgent treats the other 20%. This allows you to participate in celebrations without completely derailing your health goals. III. Don’t Feel Guilty: If you overeat at one meal, don’t let it ruin your day or week. Simply get back on track with your next meal or activity. Remember, it’s about progress, not perfection. ConclusionThe festive season in Nigeria is a time to connect with loved ones, enjoy cultural traditions, and reflect on the year. By planning ahead, practicing portion control, staying active, and being mindful of your choices, you can navigate the holiday season without compromising your health goals. Remember, thriving in your health during the holidays isn’t about deprivation—it’s about balance. With these simple tips, you can enjoy the best of the season while staying consistent with your healthy habits. Cheers to a vibrant, illness-free festive season and a healthier you in the new year!

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My Fitness Journey Part 2

Leave a Comment / Fitness, Health & Wellness, Healthy Lifestyles / Botapreneur

So, after the coaching call with coach E on Immerse Inner Circle, I got a big WHY and I decided to get serious. Like I said before, I engaged in lots of researches and two things were glaring: I needed to change my diet and start exercising of which I knew not to be an easy task. If you followed part 1 of this story, I mentioned that I had once registered for a fit fam program but I couldn’t go through it. So, I was actually looking for a magic that would make me shed weight fast without going through the rigorous exercising and dieting. So, the first thing I knew I needed to work on was to reduce or stop the INTAKE OF SOFT DRINKS. It seems like the hardest for me really 😅. Afterwards, I began to reach out to people. One of them was someone I knew from my undergraduates days that lost weight not too long as when and I wanted to know the magic she performed. Alas, what she told me still hinged on dieting and exercising. I also reached out to one of my amazing sisters. She said what she did was to take only soup and fruits for a period of time. I wanted to jump at this but I realized my resilience wasn’t that strong 😂. I also reached out to another person and she said she did more of exercising, running to be precise. She also did keto diet at some point. A sister of mine also reached out to a brother who also lost weight on my behalf. That was how I was just reaching out to people and everything was still about what other have said and what I had personally found from my researches. Next, I started following weight loss coaches on Instagram and I got stuck with April Laugh and Ask Damz. However, it got to a point that I felt I was getting too obsessed with losing weight. I had to talk to myself to calm down. Two of the persons that I had reached out to actually told me it took them about 5 months to achieve their goal. They advised me to just be consistent with eating wel and exercise. They will tell me GIVE IT TIME. Also, I remembered that my aim wasn’t even just about losing weight, my aim is FITNESS plus HEALTHY LIVING. That was when I started calming down🌝. On one of those days, I decided to read the book by Joyce Meyer that coach E mentioned. In my search, I found a more comprehensible book on the same 12 keys to healthy life by the same author. I downloaded the book from a book group I belong to and I studied the book. Like I didn’t just read it, I STUDIED it 😂. That book happened to be the game changer for me. Now, I will love to state 12 points. These points give a summary of what I did: 1) Have a big WHY: I can’t over emphasize this point (Pardon me, I learnt this from my coach 🤗). Like why do you think you should lose weight? Same with if you are trying to gain weight. WHY? 2) Know what you are comfortable with and stick to it. Don’t overdo yourself. For instance, there are different types of exercises. You have the choice to start with something comfortable for you. I really don’t like much exercise but I do a lot of walking at home with Leslie Sansone and Jumping Jacks with April Laugh. I do sit up some times too 😏. For me, I did more of dieting than exercising. 3) Dieting is not starvation nor suffering 😄. People make it seems like dieting is suffering. Dieting doesn’t mean you won’t eat. It just means you are MINDFUL of what you eat. It is you practicing MINDFUL EATING. Joyce Meyer talked about this in her book. 4) Give it time: Trust me, it’s no magic to lose weight 😂. Don’t be like me 🌝. Like you didn’t gain 30kg in 1 week, so you can’t definitely lose 30kg in one week. It’s a fact 🤗. 5) Be consistent: Yes! Consistency is the key 📍. There are days one will compromise by eating anyhow or not exercising, but you don’t allow it to linger for long.😅 6) Be accountable: This one is dope in every thing we are actually trying to achieve in life. Becca, a sister of mine top the list for me in this regards. She has been an amazing accountability partner in this year for me. Also, I joined askdamzwellnessinstitute which serves as an accountability group. Also, I downloaded fitness apps like yazio, sparkpeople, etc. Some of these apps give room for community. You get to interact with others. 7) You can still gain weight even after losing weight 😅. Many factors can cause this but I won’t delve into that now. 8) Don’t be obsessed with the scale: I remember one time that I went to check my weight only to realize I had added the 4kg I thought I had lost 😂. I was so disappointed fah. That disappointment made me loss self control. But I later learnt not to be obsessed with scale. 9) Appreciate yourself always: Appreciate yourself always. Appreciate who you are. Appreciate how you look. Appreciate the efforts you put in daily. 10) Pray: Yes! I love prayers so much. Prayers work perfectly for everything in life. I offered prayers like: “God, please retrain my taste bud.” “Lord, help me to control my cravings” “Lord, I want to lose —kg in 2 weeks” “Give me grace to be disciplined & consistent” 11) Also remember that there are some people that will talk you down on your efforts. You’ve got to know how to avoid naysayers 🤗. 12) Forget about weight loss and focus on living healthily. Take enough water daily. Eat lots of vegetables. Be a

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7 Unhealthy Habits To Quit

3 Comments / Healthy Lifestyles / Botapreneur

Habit can be defined as unconscious pattern of behavior that is acquired through frequent repetition. It is an action performed repeatedly and gradually without much consciousness. There are good habits and as well bad habits. Any action developed over time that is helpful to one’s physical, mental, spiritual and overall wellbeing is a good and healthy habit. Examples of healthy habits that can be formed overtime include constant praying, regular exercising, maintaining personal hygiene, etc. Like I said earlier, as much as there are unhealthy habits, there are also plenty unhealthy habits people develop. 1) Nose Picking: Nose picking is a condition, called rhinotillexomania, which is often accompanied with stress or anxiety and other habits like nail-biting or scratching. This nail biting is even more prominent and common whereas its not so good a habit. Effect of putting fingers in the nose a) *mFingernails can leave tiny cuts in the nasal tissue and dangerous bacteria can find their ways into these openings and cause infections. b) Scratching the nose may break or rupture delicate blood vessels which invariably can lead to bleeding. 2) Eating in a rush: This is a typical me. I love to do things very fast. I love to talk fast, walk fast, eat fast, etc that my parents started complaining. I can finish my food within 2 – 3 minutes. However, I’ve come to realize that eating fast is associated with an increased risk of being overweight or obese. It’s much easier to eat more food than the body really needs when one eats fast which means consuming excess calorie that can lead to weight gain. It can also the risk of heart disease, diabetes, and stroke. 3) Eating junks: The more junk food one consumes, the less likely one is going to consume the essential nutrients that the body needs. Also, many junks have added sugar which leads to consuming extra calories. The calories in fried foods like French fries do result in weight gain, which can lead to other diseases as well. French fries also contains acrylamide which are carcinogenic substances. Read: Foods and Drinks To Avoid After 40 4) Procrastination: This habit is common with many. I will do it tomorrow and tomorrow comes and goes without doing anything. Procrastination will make one lose precious times and opportunities. Although, procrastination has been linked to mental health problems like stress and anxiety. However, if one procrastinate too much with something, it will most likely start to stress one out the more and cause anxiety. Always remember this: Procrastination is a thief of time. 5) Not drinking water: Many people are guilty of this 😭. Some will even eat and not drink thereafter whereas one should even not wait till then before drinking water. Yoruba will call some people”ajokutamamumi“. Failure to drink enough water can cause dehydration, fatigue, headache, weakened immunity, and dry skin. Water is really needed to flush wastes and toxins from the body through urine. More so, kidneys are the body’s filtration system but they require a copious amount of water to do their job properly and boot unwanted toxins out. Without proper hydration, the kidneys become unable to filter the blood properly, and you risk all kinds of hilarious nasties, from kidney stones to disease. Read: Health Benefits of Drinking Water 6) Leaving dishes unwashed: Many love to accumulate dirty plates before washing because they feel washing every now and them is very stressful. But you see, leftover foods on dirty dishes grow bacteria at rapid rate. And at room temperature, bacteria can double in number in less times. The longer dirty dishes stay, the more time bacteria has to multiply. High accumulation of bacteria also attract rats, fruit flies, mice, and cockroaches, etc. What about the smell from a sink full of dirty dishes? All these are hazardous to health. 7) Comparison Many have the habit of comparing themselves with others. When they see anyone, the first thing is to compare everything about the person with themselves. Some do this unconsciously because it’s already part of them. It’s an habit already. Let me quickly reiterate the fact that Comparison is a thief of joy. When we constantly compare ourselves to others, we waste energy focusing on other peoples’ lives instead of ours which can have ripple effects on one’s total wellbeing. How to overcome all these unhealthy habits 1) One needs to first see these habits as u unhealthy ones. 2) Next is to pray to God for help in doing away with these habits. Because truth be told, habits are not always easy to do away with. 3) Be patient with yourself and grow out of those habits. 4) Set reminders to remind you of things to do and not to do. 5) Plan and schedule your works. This will prevent procrastination. 6) Believe in yourself and accept who you are. 7) Be willing to make a change.

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15 Things To Do In Order To Be At Peace With Your Roommate(s)

11 Comments / Healthy Lifestyles / Botapreneur

Everyone at one point or the other must have had a roommate while some still do. Even if anyone says he/she hasn’t had any before, such a one must have at least lived with someone. No one lives alone throughout life. And in actual fact, living with someone other than yourself is hard work even if the person is saved, sanctified and spirit filled. The reason for this is simple! We all are different in our make ups, thoughts, backgrounds, temperaments, and experiences. As much as some roommates can be sweet and loving, it is also possible to meet difficult ones, right? Let me quickly do a brief summary of my experience 👇 I started having roommates from Junior Secondary School 1 because I attended a boarding school. Well, it was one local boarding school though 😁. The only provision my mum gave me while going to the hostel for the first time was gaari 🤷‍♀️. I don’t even know there were things called golden morn or cornflakes at that time. Reason why I still don’t like most of them. That was the beginning of mocking from other co-boarders. I couldn’t relate well with my co-boarders. Fast forward to when I got to Junior Secondary School 2, we were only 2 girls left in the hostel 🤷‍♀️. (You know I already said it was a local boarding school I attended 😇). You see this other girl that was left showed me what I call PEPPER. She bullied me so much. Actually, she was meant to be my senior but she repeated a class thereby making us classmates. It was from her I learnt what is called LESBIANISM 🤨. She left when were in Junior Secondary School 3 after she decided to join witchcraft in order to do evil to me and some other fellows 😏 and God exposed her intentions. At the long run, I had to start living with my principal’s children (they were all female), so they felt that will be okay for me. By then, we had moved to our new and permanent hostel. We had a lots of fights but we came out stronger after we left. Fast forward to the University days, I had 4 roommates in my 100 level days. Well, I can say they were the best set of roommates because we all got along pretty well. Then in 200level, I had another set of 5 roommates. One day, I had an issue with my one of my roommates that made I cried. When I got to 300level, I had another set of 5 roommates. My bunkmate was even my church member but my people, she frustrated my life. I was in 300level while she was in 100level but she was older than me though. To turn on the bed alone was an issue. To come down from the up bunk was another issue😇. In my final year, I had another set of roommates as well. One day, one of them had a little issue with my side mate. And like a good child that I am, I decided to step in peacefully. My people, probably my timing was wrong but my side mate lashed me so much with words and I cried so much. If you beat me, I might not cry but if you talk to me roughly I will cry. In short, have 17 roommates while in University of Ibadan, so that means I lived with 17 different personalities. Now to this NYSC period. There is this lady that the church asked to stay with me till she settled her PPA and get her accommodation. So far so good, I have learnt so much from more than 25 people I’ve ever lived with in my life which I will love to share. Whether you have difficult roommates or you might have roommates later, these are what you need to do. These also applies on how to relate with your classmates 1) You need to understand that everyone is unique and different. Therefore, the way you relate with one person might not work with another person. Learn to study one’s personality first and deal with such one accordingly. This principle made me became so friendly with all my roommates I’ve ever had even to those we once had clashes. I see the need to approach each one accordingly. Some people are extrovert while are introverts. Some people are playful while some are not. Some people are dirty while some are not 😜 Some people have rough backgrounds while some have smooth ones. 2) Always pre approve forgiveness: My people, there is no how you’ll live with someone and wouldn’t step on each other’s toes at one point or the other. However, learning to forgive in advance will help you overlook even the biggest of all offences. 3) Learn to be patient: Patience is a virtue that every Christian needs to possess. If you are someone who easily gets irritated at little things, you’ll always have issue with your which and classmates which is very bad. In a situation when you even have more than 1 roommates, extra patience is even needed. 4) Learn to investigate before acting: In a situation when an issue happens, make sure you investigate and make good findings before jumping into conclusions. Don’t hear witness of something you don’t know unless you have verifies over and over again. 5) Learn to avoid ugly situations: When you already see signs of something ensuing between you and your roommate(s), try to avoid the situation in advance. In situations when living with someone is even extremely difficult, you can avoid by leaving the room if possible. Imagine your roommate is a serious threat to your spiritual life, you have to escape for thy life. Imagine your roommate is someone that brings guys to the room and they walk around nakedly 🤷‍♀️. Or your roommate is the one making you sin just like the one I had back while in

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7 Simple Ways To Invest In Yourself

12 Comments / Healthy Lifestyles / Botapreneur

To some, the year is still fresh as per the fact that we’re still in the first quarter of the year. We’ve not even spend up to 100 days yet. While to some, the year is already far spent. Well, if you ask someone like me “I’d like to balance it by saying that the year is still fresh but running as fast as it could”. I won’t be surprised if we’re already in December in a moment 😊. For some, they’ve achieved so much within the space of 68 days that the year started while for some, they’ve not even started achieving anything. Some don’t even know where to start or what to do. For me, I can’t say I’ve achieved so much but I’m definitely taking one step at a time to achieving all I’ve set to. Now, to those that have achieved immeasurably, I’ll love to commend you but to those that have not started anything at all or about starting, don’t feel bad yet. You still have plenty time to achieve your goals. However, I will love to advice you by saying you need to start now as time waits for no man. As we’re all working towards achieving so many things, I’ll like to intimate you with 7 ways by which you and I can INVEST in ourselves this 2020. Note: Investing goes beyond committing money or capital in the hope of financial gain alone. Investing also means spending money, time, or energy on something or someone, especially for some benefits. In short, investing in oneself refer to those actions one take to improve and get better. Now that you know what investing means, let’s delve into 7 ways you can awesomely invest in yourself in 2020. There are more but I’ll love to talk about 7 in this article. 1) Take online courses: One of the ways you can invest and add value to yourself is to go extra miles in gaining knowledge by taking courses on things you’re interested in. It might not even be related to what you studied in school. For instance, I studied Botany (plant science) but I love anything related to nutrition as well but I don’t want to go back to school to study nutrition again. So, what can I do? Very simple as ABC. I’m going apply for an online course on NUTRITION. Life has been made easier with online courses. The good news is that most of the online courses are free while the ones that are not free require just small amount of money. Some will only require you to pay for certificates fee. Cousera, udemy, Alison are some of the sites that offer online courses. Unicaf is also an online school. It even offers partial scholarship. Sweet and interesting, right? Give it a try today, apply for an online course. Do you know more sites to apply for online courses? Let’s hear from you in the comment session. 2) Attend seminars, workshops and conferences: Attending seminars, workshops and conferences help in expanding one’s knowledge and skills. It also give the opportunity to meet and interact with people of like minds. It can be a way of connecting with people that will help you spiritually, in career or business, academically or in personal development. 3) Learn a skill or start a business: This can’t be overlooked nor overemphasized. Acquiring a skill or venturing into business is a sure way of building capacity. 4) Read: There is an old saying that says “Readers are Leaders“. Another one says that “You are what you read“. These two adages are nothing but the truth. If you don’t read, you won’t know. And knowledge is powerful. Books are wonderful tools for growth but we must at the same time, be analytical in what we read. Never feed on wrong books. Remember that poor feeding causes disease. Measure whatever you read with the Word of God. 5) Eat healthily and exercise regularly: Let’s invest in ourselves by spending our time, money and energy in eating well and exercising regularly. It’s one of the surest way to stay HEALTHY and HAPPY. Take fruits. Eat vegetables. Take enough water. Eat plenty fibre and proteins. You don’t need to even get to a gym before you exercise. There are simple apps that can guide you in the kind of exercises you can engage in right in your room. 6) Save: Money is very essential in being healthy. You need to invest in yourself by saving for the present and future. This will prevent you from running into debts and a living good life. 7) Edit your friendship: As much as it is good to be friendly to all, it also necessary to chisel out those that are probably causing your setback or devalue you. Take time to prayerfully select those that will be in your inner circle. Take time to think about those that will aid your journey in life. However, as much as you can’t be close to everyone, be friendly to all. What have you learnt? Do you have any addition? I’ll be glad to hear from you in the comment session. Related post

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7 Reasons Why Students Fail

8 Comments / Healthy Lifestyles / Botapreneur

Follow my blog with Bloglovin I was once a student and I’ll still be a student again one day. In fact, I do tell people that I am still a student even though I am not in school at the moment. Yes, I love school a lot 😍. When I was a student, I can say I succeeded but at the same time I failed several times. And I’ve come to realize there were 7 major reasons why I failed back then and these reasons are still what make a lot of students fail nowadays. One day, I’ll share with you how I succeeded even after failing but I’ll love to start by sharing reasons why I failed at some points and why students still fail. After analyzing all these, I’m sure you will even have solutions to why you’re failing already. 1) Laziness and procrastination: I’ll boldly say that these two are the lead reasons why most students fail? Laziness and procrastination are twin. They work hand in hand. Wherever you see laziness, you’ll see procrastination by the side and vice versa. Laziness and procrastination will make some students not read at the right time. Laziness and procrastination will make some students never to write in class. Laziness and procrastination will make some students never to do assignments at the right time. Laziness and procrastination won’t allow students to read early enough till exam is at the corner. I really did this one a lot. I don’t really take reading seriously until exams are around the corner. And I won’t even start serious reading until I see the time table. And when I see the time table, I will start reading the last course on the time table first. So bad! All my actions were backed with the fact that even if I read earlier before exams I will forget, so why don’t I just wait till exam is near before I start reading. While it might had worked for me a little, it won’t work for a whole lot of people especially for those that needs to read severally before they can grasp what they’re reading. Later on, I also came to realise that even if I forget what I read at the beginning of a semester, I should have just keep reading. When it is exam period, I’ll find it easier to assimilate faster. 2) Lack of time management: Most times, it seems there are no enough time for a student. Imagine a student that has 7am to 6pm lectures, goes to church from there and gets back by 9pm. Such a student will still want to do assignment, find something to eat, rest and revise his/her book, right? At the end, the student will conclude there is no time for him/her at all. The scenario above is true but I’ll say not applicable at all times. When students complain like these, the next thing I ask them is to give me a break down of their academic time table. At the end of it all, one will discover that even though there are days that are jam packed with lectures like that but at the same time, there are days that are not. So as a student, what are you doing with those days that are free? What about the in between time? For instance, you have 7am to 1pm lectures, then break period between 1pm to 3pm before the evening lectures between 3pm to 6pm. Tell me, what are using the period between 1pm to 3pm to do? To gist with fellow course mates/class mates? Well, I’m not saying one shouldn’t relate with fellow students as well. But do you know that that period of 2hours is so golden and shouldn’t be wasted? You can go back to the hostel to take a nap, wash your clothes, prepare a meal or even go get some things you need before you go back for evening lectures. If your hostel is far from home, you can use that time to go and read, meditate or even pray. At least, that time won’t be wasted and you’d have done 1 or 2 things out of things you need to do. The truth is that even if there is no enough time, one still needs to manage the little time he/she has. 3) Comparison: Many students fail because they compare themselves with others. They just want to do things like their colleagues which doesn’t work for them at the end. There is something I do tell people whenever I have the privilege to talk to them that they should know themselves and what works better for them. As a student, just because you see your roommate going to the reading room early in the morning doesn’t mean you should do same. However, personally study yourself and know when and how you can assimilate best. Taking myself as a case study, I’d rather love to read during the midnight than reading during the day. It works best for me. I love doing things during the midnight even to replying of chats and writing. So, what do I do? I make sure I sleep a little while (even if it’s just 30 minutes) during the day so I can stay awake for like 3 hours during the night. That doesn’t mean I don’t read during the day as well. In fact, I read during the day more but at the time I know I will assimilate fast. I can’t just be wasting my time reading when I can’t assimilate or retain anything, I’d rather use that time to watch Korea movies 😂 This also applies to knowing what strategy works best for you. Do you love to skim through your notes first, jot down some points and begin intense reading? Or you will love to read extensively, solve questions, then read again? My own trick is this: I love it when someone has read a particular topic, then summarise it

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