I’m Partial Towards Running (and I want you to catch the bug)!

First, I must apologise for this hiatus. I won’t give an excuse because an excuse is a good reason for a bad result, so I shall excuse all excuses.

I am part of an amazing fitness group. Should I just say running group? Clubsofit is full of amazing, amazing people who just want to push the boundaries and achieve new running goals. In the month of May, we had a running competition titled “May-Hem” – we competed against one another to see who can rake in the most kilometers in May. At 3^rd place, I managed to put in 128. My overlords were on 204 and 177. And as if I thought that was a lot, my friend Max (not in the competition) put in almost 230 if I remember correctly.

This picture was taken a few months ago, with some of my amazing running crew. We're missing some machines though. Perhaps another time.

I can tell you the benefits of running are endless; you name it – weight loss, weight management, a healthy heart, an overall body workout, better performance at other sports, an amazing figure and lots more.I know it seems daunting at first but, trust me, you get better at it. I couldn’t run 1km without pausing a few years ago but on Saturday alone, I put in 23km- 12 in the morning and 11 in the evening. You can do it too.

What beginners complain about and my Comebacks:

·      Breathlessness: Yes, you will get breathless, duh? My sister, Eniola tells me “Anu I’m dying, my chest, my eyes, etc”, she starts out saying all sorts of prayers whilst running but guess what? She has never fainted! And this is how I used to feel when I started running up hills in Toronto. Absolutely breathless and my chest would hurt. But I never fainted. I just got better and better at it. You will too, if you keep at it.

·      It’s Lonely: I know how lonely it can get when you’re running by yourself. So get a partner. Get a running partner that can run with you perhaps 2 times a week. It will surprise you that when they can’t make it, you’re too addicted to running that you’ll itch to find a way to run or at least, break a sweat by doing some other exercise.

·      It’s too difficult: It’s not. Why you have a challenge is because you’re going too quickly. For a more sustainable running lifestyle, I would encourage distance as opposed to speed. Once you have a strong endurance base, you inevitably, inadvertently, unintentionally get faster. Run as slowly as you can. Don’t care that there are some runners who go at the speed of light – you just go slow and steady. Slow and steady. As long as you’re sweating at the end of it, you have achieved something awesome.

·      Stomach cramps: Try running within the first hour you wake up, on an empty stomach. This, I have found is the best way. However, if you can’t be so empty whilst running then have half a banana at least 30minutes before your run with a sip of water. If you’re an evening runner, don’t eat within the 3 hours before your run. Minimize your liquids about 1.5hours to your run as well.

No Luxury of Time to Run? – Try. Just try. Wake up 30 minutes earlier and do a 20 minute run. Let’s see how you feel.

Still no Luxury of Time to Run? – Try Rebekah Borucki’s “Lose Weight Fast Morning Bedroom Workout.” I couldn’t run today, so I did this in my room with nothing but a mat. It was amazing. I was actually sweating. And guess what? It’s for ONLY 10 minutes. Please do it twice. It’s excellent. And it’s free- here’s a link :) 

Ready, Set, Go!

1. Download a running app. I prefer the Nike Running app. You can add me on "Anu Runs".
2. Don't hit the snooze button, just jump out.
3. Lace those shoes!

Ready, Set, Go! This photo was taken a week ago. I feel fitter, and it's beginning to reflect in my runs. Let's do this! :)

Alright measuring cuppers, I want to see running testimonials from some of you. Let’s encourage one another.

Till next time,

anu

Bankable Food Plan for You

I’ve received numerous requests for sample meal plans and this is really exciting. It’s so great that everybody wants to eat better and understand what goes in their body. It’s really awesome :D.

This meal plan that I will post is directed at weight loss for the average woman. Except for a few allowances here and there, this plan will work for you if you are putting in 30 minutes of sweaty exercise at least 3 times a week. And if you’re not putting in up to 30 minutes, it will still work for you but those who put in 90 minutes of good cardio per week will reap dividends quicker and more sustainably. I’m all for sustainability. I don’t believe in doing what you can’t continue for life. Our bodies aren’t phases or trends, they’re built for lifetime use and so whatever we do to it should be sustainable.

I want to focus on foods that are inexpensive and readily accessible in Nigerian cities. As much as I love raw almonds and blueberries, they are pricey and not always readily accessible. For foods like this, I will provide alternatives.

Breakfast	Water 1 banana 1/3 cup dry rolled oats ½ cup fresh milk. You may use full fat but stick to the portion prescribed 2 eggs, 1 yolk. They can be eaten boiled or fried. If fried, please make them with spray oil, not regular oil
Pre-Lunch	12 raw almonds. OR 3 Jacob's crackers 1 apple Carrots (no limit)
Lunch	1 (dry) cup of pasta. I like to stick to pasta that’s easy to measure in a cup as opposed to spaghetti. But no need to bother if you have a food scale. 1 tablespoon extra virgin olive oil 1 chicken drumstick, without skin Vegetables- spinach, carrots, onions, mushrooms, ugu, tatase (red bell peppers), green peppers – Unlimited
Pre-dinner	Any fruit (you may have 2 or 3 servings if you like)
Dinner	Stir-fry à Cabbage, carrots, long green beans, onions, mushrooms, bell peppers, spinach etc. (Sweet corn not included) 1 piece of fish i.e. ½ a fillet (perhaps half of a medium sized fish as we have commonly in Nigeria).   A cup of tea à 1 teaspoon of sugar and 3 teaspoons of evaporated milk

 I can actually guarantee that this plan WORKS. This should serve as a guide for portion control as well. If you need alternatives, please post in the comments page and I'm more than happy to look into what you want to eat and tell you how much you should be eating of it.

Till next time,

anu 

The Weekender: 5 Simple Ways to Avoid Extra Calories this Weekend

Photo credit: livelifeactive.com

My guess is that you probably have a wedding to attend this weekend. Alright if it isn’t a wedding, then perhaps a naming ceremony or a birthday party—or better still, just a weekend at home where you want to be a couch potato and not worry about what you’re eating. And indeed, it is well deserved (if you’ve been good with your portions this week). Here are some things to consider before “turn-up” begins and your TGIF is encumbered with unnecessary consumption:

1.    Calculate your risk:

Just because you’ve decided to indulge doesn’t mean you cannot calculate and control your indulgence. If you’re planning on having a cheesecake, input those calories in your diet and cut down on, say, the carbohydrates in your lunch. You’ll find that the satisfaction from your cheesecake will outweigh the portion of yam pottage or pounded yam that you halved.

2.     Enjoy your indulgence:

I usually enjoy my indulgence with my own mini party. Invite a friend to have it with you, or eat it whilst watching your favourite show or pairing it with a fantastic cuppa. Don’t beat yourself up for indulging. Trust me, if you don’t indulge, you’ll feel deprived. And deprivation is unsustainable. Your lifestyle must be sustainable so that it doesn’t end up being a “phase”. Phases end, but lifestyles are for a lifetime.

3.     Eat a healthy (but filling) meal before setting out:

a.     Instead of an akara/fried yam/pancake/bread breakfast, why not have a whole leaf of moin moin with ogi (pap, akamu, kunnu) or even oatmeal? This meal is much lower in calories and will keep you full for a long time. With the accompaniment, watch the sugar and milk. Again, measuring is key! I submit that you can thoroughly enjoy your ogi (and its variations as mentioned above) with 1 (level) teaspoon of sugar and 1 (level) tablespoon of powdered milk or 2 tablespoons of evaporated milk. I really don’t encourage powdered milk because it’s been processed quite a bit and is packed with saturated fat but I know that lots of people enjoy it and won’t compromise. OR, why not try banana pancakes? Yum Yum.

4.    Steer clear of what looks the “whitest”.

It’s a party, so you will probably overdo the calories. But there doesn’t need to be collateral damage. You can enjoy vegetable (efo), moin moin, fish, pepper soup and similar foods to your satisfaction. However, significantly reduce portions of foods such as puff puff, pounded yam, cake, semovita, rice and egusi (list not exhaustive). Even the former set of foods will need portion control, but stricter control is required for the latter.

5.    Share the calories

That’s what friends are for! Sharing your dessert with friends often does the trick when you’re trying to be prudent with your calories. Again, the same satisfaction you get from having one full cup of ice cream is sometimes the same satisfaction you attain from half a cup. And when fod is shared, you tend to eat more because you’re enjoying the foo’company (yes, I just made that word up. :D).

Have a lovely weekend guys!

Healthy Breakfast Ideas #1

I know many folks who aren’t breakfast people. Some are, but don’t have the time to make breakfast. I have also noticed that when people are on a ‘weight loss’ journey, the first thing they do is cut out breakfast to reduce their calories. Please don’t join them.

Breakfast is highly important, and I’m speaking from experience. When you have a good breakfast, you’re less likely to overeat for lunch and dinner. I’m not sure how to explain this, but it certainly works. I’m learning to be a breakfast person too!

Today, my focus is on pancakes.

I love, love, love pancakes. But a regular pancake breakfast is loaded with unhealthy calories that don’t even keep you full for a long time. So guess what? I did some research online and I found the PERFECT pancake recipe at Eugenie Kitchen that’s so, so guilt-free I pinch myself whilst enjoying it! It’s flourless, butterless and sugarless!!!

 

Granted, I have had banana pancakes in the past. But this is the best thus far. It’s so fluffy and so healthy. It’s really, really good and I implore you to try this recipe and let me know how it goes. Don’t procrastinate on it. Try it tomorrow, or even today.

Ingredients:

Bananas – 1 ½ whole. Mashed.

Eggs- 2 whole eggs, beaten

Baking powder –  1/8  spoon

Method:

Mash bananas but leave it lumpy, set aside.

Beat eggs in a separate bowl**

Add beaten eggs to the banana mix

Add the baking powder

On a heated non-stick pan, add about 2 tablespoons of the mix in each set

Enjoy with fruit or a tablespoon of maple syrup!

**Although this meal is already incredibly low in calories, I will attempt to make my own recipe without the egg yolks and let you know how it turns out. If you make it without the yolk at all, it’s virtually a “free” food. “Free” food means it doesn’t need to be counted towards your daily caloric intake.

#let’s eat!

Till next time,

anu