OK All,
Please forward your topic suggestions. I would like us to cover everything - Ffrom the basic, to the complex. From the absurd to the factual. In fact, everything and anything regarding health, fitness and nutrition you guys are interested in.

Hi,
Fitness instructor and Nutritionist in the house, you are doing a wonderful job keep it up. Send me the list of the best food for children. Thanks.

Here are a few things I'd like to know more about

1. Portion Sizes - I keep hearing the stomach is the size of a fist and that because of that meals should be that size too, what are ideal portion sizes for different foods i.e protein carbs etc

2. Water -  drink 8 glasses of water a day is what is commonly said but we never hear anything about the size of the the glasses,  big? small? I read somewhere that taking anything more than 2 litres of water a day is dangerous is that true? Does the amount of water to drink depend on your weight? Whats the ideal amout of water to drink?

3. Weight loss -  there are so many fad diets around, what would you recommend as the healthiest way for someone to lose weight

4. Excess skin - As I'm losing weight I'm beginning to notice quite a bit of excess skin in my stomach area, is there any way, apart from surgery to get rid of it

Is this what you have in mind? I have loads more,

Instructor I find your post useful. H ope for more. Thanks

hi, i came across ur posts and i realy like d discussion

im also trying to loose weight, my present weight is 85kg and i want to shed down to like 70kg, whats the shortest possible time i can achieve that, i stopped eating 3 times a day now eat 2ice, ive started juggin, doin situps, skippig ,pressups and other aerobics, juggin is okay, but i quickly get tired afta juggin,but i can endure a very long walk, so what i want to ask do u burn as much fast in a long walk just as walking cos i tink waking will be betta off
the foods are eat in no particular order, rice, bean ,garri, eba, fufu, bread, , i just want to start taking fruits and vegetables, pls can u give meal an i deal meal 4 a week that can be fit my diet, my name is kabiru, u can also ask me any question u want to , expecting ur reply,

Hello All,
Apologies for the cyber silence. I was away briefly, but now back. I will be away again for the next 2 weeks, but will be checking posts every 3 days or so. I will endeavour to answer all questions and queries as promptly as i can. Do bear with me. Thanks.

@Romeo

glad to have you back. . . was beginning to think that you've abandoned us for good .

@kabiru - Unless you were overeating before, it is not necessary to reduce your meals to lose weight. your body needs consistent and regular nutrition to function, and even to lose weight properly. To put it simply,your calorific expenditure needs to exceed your calorific intake for you to lose weight; but this is not the whole story.
I would advise you to eat 3 regular sized meals a day (NOT Naija portions). If eating any "swallow" food, keep the portions small, as these made quite compact in the preparation process. Cut out or reduce sharply unnecessary fat/oils/salt in ur meals. Eat more "white" meat - Fish, Chicken. Red meat, especially Beef, is very bad (contains lots of saturated fats). Drastically increase ur intake of fruits and vegetables. try to eat as much raw(and clean) as possible.

You dont need to jog, but if walking, u must walk very briskly - till u are unable to hold a conversation conveniently. The key to getting the maximum benefit from exercise is consistency. Formulate a regular exercise regimen, for a minimum of 40mins - 1hr each time, and 3 days a week. Regarding the resistance exercises - sit ups, press-ups - Pick a daily number you are comfortable with, but still pushes you. Stick with it and make sure you do it consistently, then attempt to increase it gradually. Best of luck.

How can I lose weight without changing my diet and not exercising at all. Thanks

How can I lose weight without changing my diet and not exercising at all.

@Outstrip - There are many ways to do this, but none of them are healthy or even sustainable.

That's okay. Just show me one way as long as it does not include vomiting then I am all for it

Outstrip:

How can I lose weight without changing my diet and not exercising at all. Thanks

same here!!!!! exercises are just a bore & a lot of hardwork!


@Romeo4real- I would like to know how to flatten the tummy area! im 5'5 & i weigh 60kg! i take fruits everyday & ve been doing that for abt 5yrs now & lots of water too! i dont take junk, though i do crave for it sometimes so i indulge myself though the indulgence happens maybe once or twice in a couple of mths! i would like to get rid of the little bulge i have in my tummy area! clothes look more sexier with a flat tummy! shld i increase the quantity of fruits im taking as i really dont want to exercise wat do u suggest? the fruits i take daily are water melon, apples, bananas & pineapples!

Hi there, I was wondering if you may be able to help me. I have a female friend there in Victoria Island. She is looking for iron supplements to help her with anemia and doesn't know where she can find them. Can you possibly give me some advice as to where she could find some close to where she is? Is there a pharmacy or health food store there where she could go and buy some and if so, are they very expensive there? Or if that is not an option, can you give any advice as to how she could boost her iron intake?
I appreciate any help you can give me on this, thanks very much!

I am not a nutritionist but when I was anaemic my mom always said UGU leaves(pumpkin leaves) would help. I think unripe plantains and spinach too

Please what food or fruits can i take to increase my semen (sperm), it is too scanty.

Please what exercise can i do to increase my libido and last longer with my fiance. Also what drug and food should i take. I have weak erection and premature ejaculation

Hello romeo, i need ur help, I dont eat ryt n ithnk my body is suffering it, im lacking the nutrients my body needs. in all areas im sure, help withth is, what can i eat to pack on the nutrients, dnt mnd addin a bit of weight either, i need smthn for stronger bones too plsssssss,

Hello All,
I am back. Much apologies for disappearing and going incognito. Incidentally, i was in good ol' Naija.
I will now endeavour to answer all questions posted in my absence, and contribute as usual to the Health Forum.
It's good to be back!

R4R

That's okay. Just show me one way as long as it does not include vomiting then I am all for it

@Outstrip - You can simply reduce your calories. i.e .Eat less, or just starve yourself. This will achieve the desired effect.
You can also take appetite suppressants, or buy "thermogenic" fat burners/supplements - These make you burn calories faster(increasing your metabolic rate) by increasing your heart rate and body temperature. As i said, none of these methods are safe or sustainable, and some are quite dangerous.

would like to know how to flatten the tummy area! im 5'5 & i weigh 60kg! i take fruits everyday & ve been doing that for about 5yrs now & lots of water too! i dont take junk, though i do crave for it sometimes so i indulge myself though the indulgence happens maybe once or twice in a couple of maths! i would like to get rid of the little bulge i have in my tummy area! clothes look more sexier with a flat tummy! should i increase the quantity of fruits im taking as i really dont want to exercise Grin Wat do u suggest? the fruits i take daily are water melon, apples, bananas & pineapples!

@yjay - Do read my reply to Outstrip. Also, Fruits dont do anything with regards to getting a flat tummy. If you already have extra fat around your abdominal area, you will need to reduce your calorific intake (eat less) - if ur eating too much. Cut out ALL unnecessary Fat, Oils, Sugar, Salt in your diet. This will result in a net weight loss all over, inc your tummy. It is not possible to "spot" lose weight (weight loss in a specific area only). In addition, you WILL need to exercise (at a minimum, sit-ups) to get the tummy back to what it was before.

Hi there, I was wondering if you may be able to help me. I have a female friend there in Victoria Island. She is looking for iron supplements to help her with anemia and doesn't know where she can find them. Can you possibly give me some advice as to where she could find some close to where she is? Is there a pharmacy or health food store there where she could go and buy some and if so, are they very expensive there? Or if that is not an option, can you give any advice as to how she could boost her iron intake?
I appreciate any help you can give me on this, thanks very much!

@drmcl - Im sure Julie's should have it. They hv most things. Floradix and Spatone are the well known brands, though not sure if you can get them in Lagos. She can also boost her intake naturally by eating foods rich in Iron such as - Beans, chick peas, dried fruit (figs, dates, etc), green leafy vegetables (spinach etc), nuts and seeds and Liver.
She should reduce her tea and coffee intake as these have compounds that bind with the iron in the body and make it difficult to be absorbed. She shd also increase her intake of Vitamin C as this helps absorb iron. E.g. She can have some oranges with a meal, and also eat more vegetables such as broccoli, green peppers or potatoes. Hope this helps

Please what food or fruits can i take to increase my semen (spermatozoa), it is too scanty

I am not sure what your asking. Are you trying to increase the "health" of your spermatozoa (motility), or the "volume" ? Anyway, here is my ans.

Vitamins, anti-oxidants and natural supplementation play a key role in the health of spermatozoa. Vitamin ,C, E, B12 Folic Acid, Zinc and Omega 3 Fatty Acids are all ESSENTIAL for boosting the production and motility of spermatozoa.
Also, some Amino Acids - L-arginine, and L-cartinine help. You can buy these off the shelf or increase your consumption of foods that contain them - Spinach, Tuna, Egg whites and Turkey. The supplement - Selenium is also good. Its found in Nuts, Red meat, Chicken, Cheese. You can also but this off the shelf.

Also eat lots of fruits and leafy vegetables such as Red peppers, carrots, dried apricots. The contain vitamin A. Eat  more Leafy green vegetables, avocados, beans, and whole grains, as they  contain Folic Acid.  Reduce your alcohol intake and stop smoking if you do. These have been shown to have a very negative effect of spermatozoa production.
Finally, you may want to try a natural supplement called Saw Palmetto (Serenoa repens). It is reputed to boost  testosterone levels. It can have some side effects though.

Hello romeo, i need your help, I dont eat ryt n ithnk my body is suffering it, im lacking the nutrients my body needs. in all areas im sure, help withth is, what can i eat to pack on the nutrients, dnt mnd addin a bit of weight either, i need smthn for stronger bones too plsssssss,

All you need to do is eat well and consistently - at least 3 times a day. Make sure to include Complex Carbs(rice,yam,potatoes, cassava), Protein(meat, fish, eggs) and some Fat in ur diet. Also eat lots of fruit - bananas, oranges, mango, papaya, guava, pineapple, melons, grapes.
Do not let ur appetite determine when you should eat. Commit to your eating times - no matter what.
If you can afford eat, do take vitamin supplementation - Vitamin A, B, C, D, E are all important. Simply get a multi-vitamin supplement to give you everything and more. Make sure to take it consistently.
And why do you need something for stronger bones? You may want to take a calcium supplement for this.

thank u romeo,

Hi
i just came across this thread and i must say u are doing a great job
what food and fruits would u advice for a pregnant woman to eat
i weight 68kg and am 1.71 cm

@Stages - Eating a normal, well-balanced diet is fine. Increase your intake of  foods high in Vitamin C, Vitamin B, Folic Acid, Iron and Zinc such as Beans, Spinach, Green vegetables, various fruits, Asparagus, Oranges, Potatoes, Nuts and Seeds. In addition, make sure you get enough protein in your diet

Make sure not to eat any unwashed fruits or vegetables that are not cooked. Only eat fruits that you can peel. This is important. There are various parasites and bacteria that are carried in unwashed fruits and veg that are seriously harmful to the unborn child.

Watch your intake of Oily Fish (Salmon, Tuna, Sardines, Mackerel). They contain Vitamin A, but too much can lead to deformities in unborn children. Avoid eating shark, swordfish, tilefish as they usually contain high level of pollutants and chemicals. Avoid Liver, Raw shellfish, Sushi, or any product made with raw eggs (mayonnaise) As a rule, don't eat anything that is not cooked thoroughly.

No Alcohol, No Caffeine, No Smoking. All the best.

thanx alot

Pls kindly sheld light on ''Soya every woman's enemy"

@tjee -

There has been, and still is a lot of speculation regarding the issue of plant oestrogens- Phyto-oestrogens that are found in Soya in large concentrations. Studies on rats have shown that isoflavones – a type of plant oestrogen indeed does mimic the female hormone oestrogen in rats. It has been shown to affect the development of reproductive organs in rat foetuses, and also fertility in both male and female rats.
In addition, Soy does indeed fall into a category of foods known as goitrogens -- vegetables, grains and foods that promote formation of goiter -- an enlarged thyroid. Some goitrogens also have a definite antithyroid effect, and appear to be able to slow thyroid function, and in some cases, trigger thyroid disease, and form of thyroid cancer.

Do be aware though, that so far, the evidence has been inconclusive, and is even contradictory. It is well accepted that Soya can be beneficial in preventing certain types of cancers. Also, Soya has been consumed for centuries in Asia without any abnormal incidence of cancers or thyroid problems in those populations.

One explanation is that the Soy consumed by Asian people is made using traditional methods via fermentation, and is in the form of Tofu or Miso, and not Milk that the main product of consumption in the Western world. In addition, the Tofu and Miso are produced using fermentation methods which are thought to destroy most of the chemicals in the Soya bean.
My advice is to consume Soya is low quantities – if you have to. Also to avoid it totally if you are trying to conceive, pregnant or a nursing mother. In addition, avoid giving your child Soya Formula.

welcome back romeo4real. you've been gone for quite a spell. . . hope it wasn't the spambots?

Hey Dominique, its sure good to be back! No, it wasnt the spambots, though they did drive me up the wall. How u been?

i've been good. glad to have you back, pls try and be more consistent