food and fitness


Coffee is certainly a popular beverage. Okay, pause for a moment, as a woman find out if this is your drink. This is not to scare you, in fact, studies have shown this drink has some health benefits when consumed moderately. This is a perfect read for moms or soon-to-be moms who love coffee in the morning.

Understanding what you put inside your body is so important for women. Health issues can be monitored and regulated in this manner. Alissa Vitti, an expert on women’s hormones, offered her perspective on coffee consumption. Women are advised to drink less coffee or to avoid it altogether. Take a look at her reasoning and decide if you still like coffee.

Pregnancy and miscarriage rates may be affected by caffeine:

This drink has a significant impact on fertility for both men and women, and yet it’s rarely ever mentioned. Men and women who drink three cups of coffee a day increase their miscarriage risk by 74%
Caffeine is linked to reduced fertility and, therefore, difficulties conceiving
The consumption of caffeinated beverages during early pregnancy (before you know you’re pregnant) increases the risk of early pregnancy loss
IVF conception rates were lower among men who drank two to four cups of coffee a day
Due to increased cortisol levels and adrenal stress, coffee disrupts ovulation
In addition to depleting vital vitamins and minerals (like fiber and folate) and causing gut health problems, coffee depletes vital vitamins and minerals.

Micronutrients are depleted from the body:

A healthy body relies on micronutrients to produce happy hormone. The caffeine in coffee can easily deplete your body of these nutrients. body. According to a review published in the Journal of Food Science and Quality Management, caffeine can cause nutrient depletion of important nutrients, like vitamin B6, and interfere with nutrient absorption of essential minerals, including calcium, iron, magnesium and B vitamins.” From mood management to sound sleep, caffeine can leach the vitamins and minerals your body needs.

Caffeine disrupts hormonal function for 24 hours:

Caffeine (in coffee, tea, and other beverages) decreases insulin sensitivity and increases stress hormone levels. A woman’s metabolism of coffee may differ from a man’s:
By entering the liver, caffeine is broken down by the CYP1A2 enzyme. The enzyme needed to break down significant amounts of caffeine is produced by only ten percent of the population. Estrogen is also degraded by the CYP1A2 enzyme. According to some studies, caffeine consumption may impact estrogen in some women by interfering with the enzyme CYP1A2. Women with impaired CYP1A2 function may have a higher risk of cardiovascular disease (the number one killer in the United States). Reducing caffeine consumption may reduce health risks more in women with impaired metabolism (which can lead to estrogen dominance and hormonal imbalance!). Your genetic status can be determined by genetic testing.

It might be worthwhile to consider how much interest you have in coffee or its quantity.  Ladies, I wish you good health.


Food vlogger, Kitchen Muse is very versatile in her knowledge of food preparation, and this time she is taking us through the steps of preparing a native dish of Egusi Ijebu soup.

Egusi Ijebu is a light soup made from Melon Seeds and cooked without Vegetables. It originates in the South Western part of Nigeria, from the Ijebus’, hence the name. It is completely different from regular Egusi Soup and should not be confused with it. It’s delicious and really simple to make.

Watch the preparation process below;

For centuries, vinegar has been used for various household and cooking purposes. It is also an ancient folk remedy, claimed to help with all sorts of health problems. The most popular vinegar in the natural health community is Apple Cider Vinegar.

Apple cider vinegar is made by fermenting the sugars from apples. This turns them into acetic acid, the active ingredient in vinegar. It is claimed to have all sorts of benefits, many of them even supported and backed by science.

Non-Toxic Cleaner
It’s no secret that vinegar is an excellent household cleaner. What many of us don’t know is that raw, unfiltered vinegar contains all the bacteria fighting benefits that some commercial vinegars lack. To make your own cleaning solution, simply mix equal parts water and apple cider vinegar, plus a little “scrub scrub”, to get your home free of dirt, bacteria, and toxins. Not to worry, the vinegar smell goes away as it dries.

Odor Neutralizer
Is your home filled with an unpleasant odor that just won’t go away? Place some apple cider vinegar in a dish and leave near the offensive odor to help get rid of it quicker.

Diabetes Prevention
Multiple studies have shown a correlation between apple cider vinegar and lower blood sugar levels. In one study participants took two tablespoons of ACV before bed and saw their blood sugar 4 to 6 percent by the time they woke. The antiglycemic effect of the acid in apple cider vinegar is what helps with insulin sensitivity.

Weight Loss
Yes O! … I know moms are dancing alingo right now – LOL – this is a use of apple cider vinegar you most definitely will be happy about. Consuming apple cider vinegar can help you feel more full, which can help you eat less. A study has also shown acetic acid, found in ACV, to slow fat accumulation. If the flavor is too strong for you to sip on its own (which I can assure it is), try adding apple cider vinegar to juices, salad dressing, and even water to incorporate it into your diet. I personally make sure I add ACV to every cup of tea I drink … add a dash of honey, and your tea drinking experience is magical *blush*

Lower Cholesterol
In addition to lowered blood sugar and weight loss, studies have also shown interesting findings regarding apple cider vinegar and cholesterol.  Lowered VLDL (VLDL stands for very low density lipoprotein. Lipoproteins are made up of cholesterol, triglycerides, and proteins. They move cholesterol, triglycerides, and other lipids (fats) to around the body. VLDL is one of the three main types of lipoproteins. VLDL contains the highest amount of triglycerides) levels and lowered triglycerides were discovered in lab rats who were given apple cider vinegar alongside a high cholesterol diet. The rats that weren’t given ACV did not see the same drop in cholesterol.

Apple cider vinegar can help detox your home, but it can also detox your body. It can help promote circulation and detoxify the liver. The acid in ACV can also bind to toxins which can assist in removing toxins from the body. Apple cider vinegar’s potassium content helps to break up mucus in the body and clearing the lymph nodes. This also aids in the removal of toxins.

Clear Sinuses
Since breaking up mucus is one of apple cider vinegar’s many talents, it also helps clear out the sinuses. Since it’s antibacterial, it can also prevent a sinus infection or cold as well. Sip some water and apple cider vinegar to breathe a little easier.

Sore Throat
The bacteria fighting properties of apple cider vinegar works just about anywhere. Gargle equal parts warm water and apple cider vinegar at the first sign of a sore throat to keep it at bay and repeat every hour as needed.

Digestive Aid
Having tummy troubles or know you’re going to eat something that you might regret later? Sip diluted apple cider vinegar (mixed in water or juice) to help settle that stomach. It’s the antibiotic properties and bacteria fighting power of ACV that help. Some say the pectin in apple cider vinegar also helps with intestinal spasms.

Itchy or Sunburned Skin
Just apply right to the itchy area for some relief. It works for itches caused by insect bites, and as for sunburned skin, soak in a bath with 1 cup of apple cider vinegar to help ease the pain.

Energy Boost
Don’t reach for any chemical filled energy drink if you’re feeling tired. Instead, grab a bottle of apple cider vinegar for an energy boost. The potassium and enzymes in apple cider vinegar will help give you that quick “pick me up”. Just add some ACV to a glass of water. I like adding it to my water during a workout to prevent fatigue. The amino acids in apple cider vinegar combat lactic acid build up that can happen after exercise.

Shiny, Flake Free Hair
Apple cider vinegar is an excellent weekly hair rinse. It leaves hair looking shiny and soft. The acid in ACV helps to remove product build up. It also helps to balance your scalp’s pH level. Mix 1/3 cup apple cider vinegar into 4 cups water and rinse the hair after shampooing, then rinse with cold water. If you are having issues with dandruff, twice a week try spraying your scalp with equal parts apple cider vinegar and water. Place a towel around your head and leave wrapped for up to an hour. Wash your hair as you usually would.

Facial Toner/Cleanser
Thank God for the antibacterial properties of apple cider vinegar, it’s great for cleaning most everything, even your face. It can even help prevent break outs. Just like with you scalp, it can help balance your skin’s pH levels. Dilute some apple cider vinegar with water and apply to a cotton ball to use as a toner or on blemishes.

Many deodorants are harmful to your health. Apple cider vinegar will help fight the odor causing bacteria without the cancer causing toxins. Just apply a little ACV under your arms. You won’t be left smelling like vinegar once it dries.

Fade Bruises
After any bump or the appearance of a bruise, dab on some apple cider vinegar. It acts as an anti-inflammatory agent and will help to ease the discoloration.

Whiten Teeth and Eliminate Bad Breath
Make those teeth sparkle after swishing around some apple cider vinegar diluted with two parts water. Then brush as usual. The bacteria fighting power of ACV is an added bonus too. So to eliminate bad breath, use apple cider vinegar as a mouth wash and gargle to help eliminate objectionable mouth odor. It kills the bacteria that causes bad breath.

Stop Smelly Feet
In case you haven’t figured it out yet, apple cider vinegar helps get rid of bad smells, wherever they may be. If that just so happens to be on your feet, try this remedy. Wipe your toes and feet down with a paper towel soaked in ACV to combat the odor. The ability of apple cider vinegar to balance the pH of your feet and eliminate odor causing bacteria is what makes it a great natural remedy.

Juices / Smoothies
Consuming organic raw, unfiltered apple cider vinegar can assist in many of the health benefits I listed above. Try adding it to juices or smoothies if the taste is too pungent for you on its own.

Fluff up your baked good by adding apple cider vinegar. It adds lift to cookies, cakes, and other concoctions and you won’t taste it in the final product.

Soups and Sauces
I’m sure at this point you are like “Ruby, please tell us more ways to get apple cider vinegar into our diet” … Not to worry … Try adding it to your favorite soups and sauces, mix it into condiments that are too thick. It will definitely add a bit of brightness and flavor to your cooking. I use apple cider vinegar for all my cooking, it’s perfect for that tangy but sweet flavor.


I think this one goes without saying, but it certainly needed to make the list. I almost never buy salad dressings. Whisk together some apple cider vinegar, olive/coconut (my fav) oil, mustard, and honey for a delicious drizzle over your vegetable salad.

I know what you’re thinking, “I need to buy a lot of apple cider vinegar right now”. You can get ACV in any supermarket or pharmacy.
You’re Welcome *wink*


Lifestyle & Weight Management Specialist | Nutrition Consulting | Fitness Training/Advisory
  • It is definitely not easy raising kids already. But again, how does a mother cope when she feels really down health-wise? What can you do when you can barely keep your head up to do those house chores?

This seems like an impossible task. Yet mom from all around the world manage to keep themselves and their kids functioning during seasons like this..Hang on we’ve got some tips to help you moms!

Lower your dining expectations

kids would always eat something, they can’t afford to skip a meal. Make it easy on yourself by having quck and easy meal plan. Do not go worrying about real meals. You can pick out healthy fruits and vegetables as side menu, and consider meals like noodles which dont take long to prepare. For breakfast, opt for cereals.

Have some meals frozen before hand that your microwave can quickly heat up to feed the little ones. While you didn’t plan to get sick, if you have family and friends nearby, ask them to come by with a homemade meal — even better if they stay and play with the kids for a bit.

Ask for help

You do not have to hesitate to ask for help when you need to. Ask when you need it, especially when you’re sick and your kids are little. Let your husband understand the situation, so he can proffer solutions as well. If you have siblings and trusted friends nearby, why not have them help too.

Go easy on yourself

Finally, quit the idea that you have to do it all. Meals do not have to be as lavish as they were, your kids bedtime stories can be a little shorter.  You can also drop the kids with their grannies if that’s possible.

Rest, drink plenty of water, take a hot shower and do anything that helps you deal with stress. Taking good care of yourself would also teach your kids about self-care and therefore gives them examples of how to act when they’re adults.

These tips may not necessarily make you feel better, but hopefully, they’ll make being sick more easy to handle at home with the kids.

Every woman with a family to care for and a career would have to deal with sleep deprivation at one point  or the other. But while this is certain, making sure to create a more reasonable sleep schedule would help us perform better.

Here are few thing lack of sleep can do to your health:

It Ages Your Skin

Ever heard of a something called ‘beauty sleep’?, that is because getting a good night sleep helps your skin to rejuvenate and take out toxin build-ups. You would appear less attractive as your skin tends to have a dullness, and there are increased tendencies to having wrinkles and blemishes faster than mothers or single women who tend to sleep more.

It Reduces Your Sex Drive

Some sleep specialist report lower libido for both men and women who lack a proper sleeping regime this may be due to fatigue, sleepiness and some other factors.

Your Physical Heath Is at  Risk

Lack of sleep is linked to obesity, infertility, heart attack, stroke, diabetes and more. Our immune systems are weakened making it easier to be vulnerably to diseases. A clinical study in Mayo Clinic revealed that sleep deprived individuals ate more than those who are not.

You would have Lesser Focus 

Your effectiveness to remember is reduced and you will have trouble staying focused. According to Arianna Huffingthon when you are sleep deprived, you are easily more distracted and irritable and struggle to process basic information.

Sleep is a basic need for our health, even a short 20 minutes afternoon nap likely when the kids are in school especially for homeworking moms. And if you have a busy career getting the kids early to bed would help you not to stay up so late. You could likely hit up the 8 hour recommended daily sleep routine if you do well to plan it. With this you can have a more productive lifestyle moms!.

Here’s How You Can Become A Healthier, Happier You In 2020

We’re only two days into the new year, and already thinking about all of the things we want to accomplish by next December. But as we create our vision boards, and start goal-setting for the year, it’s important to remember one thing — you.

While career, relationship and educational goals often come priority on our lists, it’s important to prioritize the essential things we need to focus on in our life: being happy and healthy. Not only will this help you in all aspects of life, but you’ll feel better overall.

But don’t get it twisted, most of the keys to being healthy and happier have nothing to do with stepping inside a gym. “In order to look good and feel good you’ve gotta start from within,” says Rumble Trainer and Degree Deodorant Fitness Expert Aliyah Sims.

And because she’s right about that, and more, we’ve enlisted Sims to share a few tips on becoming a healthier and happier version of yourself this year.

Set realistic goals.

“You don’t know where you are going, unless you know where you’ve been. And the best thing to do after you’ve taken inventory of that, is to create benchmarks for the future. “I think one of the best things to do for yourself and your self-esteem, is to set goals that you can actually achieve in a timely manner,” says Sims. “Think of a few things that you’ve always wanted to accomplish, write them down and most importantly remain accountable! Maybe start small for ex: finish that book you bought a while ago that’s collecting dust, or visit the gym x amount of times etc. You’ve got to make sure that you have a game plan because merely speaking things into existence, talking about it and taking no action will lead to disappointment.”

Move your body.

Moving your body gets your heart beating and your blood flowing. By increasing blood flow, exercise helps nourish skin cells and keep them vital. Because of that reason, Sims said this is one of the first things you should be doing. “I recently partnered with Degree and Blue Zones on their Made to Move grant program, which aims to encourage more natural, physical movement,” she says. “We have been moving our bodies since we were in the womb kickin’. The benefits of becoming more active are endless. Exercising regularly Decreases the risk of diseases, increased blood flow, and not to mention the reduction of anxiety/depression (something we can all use living in a stressful bustling city).”

Hydrate, hydrate, hydrate! 

The only time it’s good to be thirsty is when you’re getting the appropriate water intake. And though it can be harder to remember in the winter than during the summer months, you must ensure you’re doing it to keep your melanin glowing, and your insides happy.  “We all need a little reminder to drink more water,” says Sims. “I think if people drank as much water as they do coffee/matcha we’d be thriving. Water helps muscles and joints work better and Water helps cleanse your body — inside and out. Hold yourself accountable and drink more water.”

Incorporate more ME time. 

2020 should be all about you sis. And don’t let anyone tell you anything different! According to Sims, “This a goal I’ve started to exercise more in my personal life.”

She continues, “I am notorious for never saying “No” regardless of how tired I am or what I’m going through because I love making people happy, but what about me? What about you and your happiness? It is so important to take time away from work, friends and sometimes even significant others to make sure that YOU are good. When you’re good to yourself and have that time to TREAT YO SELF it will certainly trickle down into everything else in your life. Me time is not selfish, it is essential. So take a stroll by your lonesome, get a facial or mani/pedi and recharge.”

Eat clean.

“Everything is all about balance,” says Sims. “I think we all know subconsciously what is good for us and what we use less of. I think it’s best to eat to fuel your body but also what makes your soul happy (80/20 rule). One way you can incorporate this, is by packing more lunches so you’re not tempted to eat out at work and meal prepping! This not only saves you money but also encourages you to make better choices and will let you enjoy that well deserved treat guilt free.”

Culled from ESSENCE

Hey ladies, get in here! Do you know that there is a delicious cookie that is said to alleviate period pains? Yes, says so!

Here we go. Tiredness, pains and aches, mood swings… it’s that time of the month again. Wouldn’t it be great if, right at the start of menstruation, someone showed up at the doorstep with a plate of freshly baked, anti-cramps and delicious cookies?

This is exactly what businesswoman Devon Loftus is now offering with Moon Cycle Bakery, a brownie-based home delivery service.

The service works via an app that not only tracks your periods but also allows you to pre-order menstrual pain treats for when you actually need them. These mouth-watering little cakes contain magnesium and ginger, known for their anti-inflammatory and soothing properties. They are also gluten-free.

If you want to have a go at baking some yourself, here is a recipe from Well and Good:

Gluten-free hazelnut brownies

Makes 12 brownies

2/3 cup chopped 70% cacao dark chocolate
5 Tbsp avocado oil or coconut oil
1/3 cup coconut sugar or maple syrup
2 eggs
2/3 cup almond flour
2 Tbsp unsweetened cocoa powder
1/2 tsp baking soda
1/4 tsp pink Himalayan sea salt
1 tsp of hazelnut extract
3/4 cup chopped hazelnuts

1. Preheat oven to 350 degrees. Line an 8×8 baking pan with parchment paper or spray with coconut oil.

2. In a small saucepan, melt chocolate and oil over low heat until smooth. Remove from heat and set aside to cool.

3. Meanwhile, in a small bowl, whisk together sugar, eggs, and maple syrup until mixed well. Set aside. In a separate bowl, whisk together the dry ingredients: almond flour, cocoa, baking soda, and salt.

4. Whisk the mixture into the saucepan of the melted chocolate until it’s smooth. Stir in the hazelnut extract. Stir in the dry ingredients and mix until fully combined, then fold in the chopped hazelnuts. Pour the batter into your brownie pan and smooth the surface.

5. Bake at 350 degrees 25 minutes, or until edges are set and the center is still slightly underdone. (The center will set as it cools.) Slice into squares and serve.

culled from

I’m not sure how we got here but today when you use the word exercise, a lot of people even males start hyperventilating and the next thing you hear is ‘I don’t have time’. That phrase is basically a defence for covering up the truth about what is going on in their minds and that truth is simply FEAR. (For this reason, I will use movement and body movement for the rest of this post).

Fear that moving your body will be painful.

Fear that moving your body will cause you so much wear and tear that you can’t endure.

Fear that you don’t have the capacity for it.

The truth about moving your body is that TIME is not the problem. Firstly, a good number of us spend at least an hour on social media SITTING DOWN so it is not about time.

Secondly, it does not have to happen in a gym. It can even happen on your bed (wait, don’t get it twisted. There are a lot of lower body exercises and stretches you can do on your bed). So, if time and money are your excuse for not being in the gym; you don’t need a gym, you don’t even need a very large space to move your body.

Thirdly, the trepidation we feel is likely because when we see videos of people working out, most likely they are in the gym lifting heavy weights and screaming ‘GO HARD or GO HOME’ and then they flex their really huge steroid induced biceps so we tremble at the thought of needing several hours of exercise to attain that or the fact that we do not want to be that muscular especially for women. Note: lifting weights for women will not make you muscular and it is actually very beneficial for your bones and muscles to prevent osteoporosis in the long run.

Fourthly, most people consider body movement as a means to weight loss and so if I don’t need to lose weight, I don’t need to move my body. That is a lie you need to get rid of really quick. The way our bodies were created; our organs, immune system, health, mind and the whole body thrives better when we consistently move from place to place. YOU WERE NOT CREATED/DESIGNED TO BE SEDENTARY.

Lastly, it is important to note that a lot of the routines you see were designed for bodybuilders, so if it scares you leave it – you don’t need it. Walk, dance, skip, swim keep it simple. Don’t be too focused on burning calories that you miss out on the joy in movement.

Every time I catch a glimpse of my reflection in the mirror I just go – Girl!!! Why do you bother working out?

Normally I would just giggle and walk away but recently I had answer. This body is the reason I work out. I want to have energy to fulfill my God given mission here on earth for a long time to come. I understand that people say exercise is energy sapping, maybe yes in the first few days but after Day 3, your body adjusts and you start to appreciate all the benefits of moving your body. The best part is when you get up to work out and you feel like you are not up to it, midway in you are so pumped and excited. Why because exercise has been shown to improve serotonin levels which is a mood enhancer, so not only does it make you happier you also have more energy.

It is not about the 3-hour crash workout you do on Saturdays or the 30 minutes make up workout you do whenever you remember. Find creative ways to move your body, not only will you enjoy it, you will have no reason to hate yourself while you are at it.

Moving my body also helps me keep it toned, massages my heart and muscle and keeps bone diseases at bay. Of course, I get to enjoy the vanity of crushing on my reflection *wink*

Find creative opportunities to move your body; some of us want to go buy cereal round the block, we hop in our cars. Did you know people have lost massive amounts of weight by simply clocking 10,000 steps daily?

Except I go to the gym to attend an hour class (some elderly women stay for 3 classes, never tried it cos I’m running off to go do something else), I clock in minimum of 6000 steps daily and if it’s a day I’m bent on hugging my bed real tight I dance for 10 minutes.

It is not once in a while that counts, it is the simple consistent daily action. At some point your body will even desire more than the 10 minutes and ask for more. Some days you will do 10 minutes, some days 30 minutes. An average of 10 minutes a day 4 times a week is good. But I still encourage you to use your legs more often – walk, walk, walk.

Movement can be fun and it does not have to be hard, really long and nerve wracking to be effective. Sadly, we all know the health benefits but still refuse to do it. Did you know that exercise can reduce depression and improve moods? So instead of relying solely on illicit or prescribed drugs to boost your moods, why not try exercise?

Oh, and if you have been struggling with getting a good night’s sleep, it is time to move your body.

Every quarter on my Facebook page I host The Joy in Movement Series. One of the challenges I know women face is having a fitness routine and making time for body movement.

Although most of us know the benefits of body movements, we literally run away from it, so I do this to show you that you can experience the joy in movement. And most importantly, that you can get in all the benefits of body movement in just 10 minutes 3 times a week.

This series was designed to help you solve the problem of time, money and going to the gym or having to GO HARD. Now you don’t have any excuse. Be sure to start today. You can watch the series for this quarter here.

Helpful tips.
1. Do a few squats/moves while on Netflix.
2. Learn to dance like nobody’s watching
3. Commit to an activity you enjoy and start with twice a week in your room
4. YouTube is your best friend

PS: please see hyperlink for the article.





Dr. Ezinne Meribe is the host of Beyond A Dress Size podcast; a podcast series that creates stimulating conversations to pull down misconceptions on nutrition, weight loss, health and body diversity while empowering women to live life beyond the numbers on the dress label, scale or tape.
She is the Lead Wellness Coach/Founder at Zinnyslifestyle, where she leverages her professional qualifications and personal experience to teach women how to OWN & LOVE their bodies and LIVE in it fabulously; having successfully won the struggle with being overweight and loving her body. A UK certified Wellness Professional with a Bachelors in Medicine and Surgery (MBBS), she completed her postgraduate training in Public Health at Kumamoto University, Japan. As a Medical Doctor and Public Health Specialist, she continues to promote preventive medicine as the number one way to combat the severe health system constraints in developing countries.

She runs a refreshing Facebook community of over 14,000 women – Healthy Yummy Mummies; where mums can lean on each other while exploring through what a healthy lifestyle means for them and their families. She understands the influence mums have on the community because when you positively influence one woman’s lifestyle, you influence her children, her husband, her siblings and of course her parents.

You can connect with her on
Instagram @zinnyslifestyle
Facebook @zinnyslifestyle
Read more on Medium @ezinnemeribe
Or send an email to

It was 7 years ago as a house officer (intern) at the Lagos University Teaching Hospital (LUTH), thanks to my consistent bad eating habit; a large doughnut and a bottle of soda for breakfast, a pack of biscuits (HobNobs) and juice during call hours – I gained weight overtime and decided to join a gym. I’m not sure this decision was influenced by the weight gain as much as it was influenced by the fact that the nearby gym I discovered was really clean, had a shower more like a jacuzzi (running water was a nightmare every now and then in LUTH) and good music too. It had a really nice ambience.
So off to the gym I went and I was consistent too. The trainers made me go so hard (I ended up with a swollen knee cap one of those days and a compulsory bed rest to go with it). Some of the routines really stretched me and I got compliments saying I was really flexible after a yoga class, which felt good *wink* but. . . . . I was not losing weight. Though a medical doctor, I did not know much about weight loss and nutrition so after three weeks of going hard at the gym I weighed myself and had gained weight. Say what!!!! All that energy I was putting in, how come? The trainer eloquently explained to me in his ‘Britmerican’ accent that I was building muscle hence the weight gain. According to him, in the first few weeks of intense physical activity (I’m sure he meant hard labour), you don’t lose weight instead you build muscle and then after a while you start losing weight. What did I know? I agreed with him.
Like me 7 years ago, I’m sure you can comfortably name 3 people you know who have pretty gym clothes/ensemble, never miss a day at the gym but have still not lost weight. So if going to the gym or exercising is very crucial for weight loss, how come most of the people in there are not losing weight?
To at least lose one pound a week (which for sustainable weight loss is the most ideal), you need to create a deficit of 500 calories everyday. That brings it up to 3500 calories at the end of the week.
The truth is:
1. You can’t ‘out exercise’ your bad food choices. You see, if it was as easy as go to the gym and eat healthy, nobody will be struggling with their weight. Worse still, we have a limited capacity to control what goes out. Most experts/studies suggest you burn an average of 100 calories after running a mile and you burn more calories while working out if you are in a larger body. It is HARD to keep up with burning 500 calories every week.
2. The concept of ‘calorie in calorie out’ should not be mistaken to mean that you can expend as much calories as you consume. You cannot burn in one day the 2500 calories or more you consume in a day.Also bear in mind that all calories are not equal.
3. Weight loss is science and as such relies on a minimal calorie deficit to compound in weight loss over time. Emphasis on minimal because if you create a huge calorie deficit, your body quickly responds by slowing down metabolism which means you stop losing weight. It is even worse when you are ‘going hard’ in the gym and cruelly restricting calorie intake.
4. After physical activity, most people really feel famished and may just need to drink water or snack on an equivalent of one boiled egg to feel better . However, our brains trick us into rewarding ourselves with food for a job well done so we eat even more consoling ourselves in the fact that we will ‘out exercise’/spend that tomorrow. Sadly, that is a failed formula. What happens is even though you are burning 100–150 calories daily during exercise, you are probably eating an extra 250 calories and not letting that calorie deficit take place.
Now we have established one basic fact — if your nutrition is not properly cared for, going hard at the gym CANNOT aid weight loss. Note: most people will lose weight by focusing on their nutrition without intense physical activity but no one can lose weight by focusing on intense physical activity alone.

Imagine having to take stock of everything you ate with the intent to burn it at the gym the next day. Take this image I found on Google for example, let’s say you’ve had your regular meal and for snack, you opted for tortillas, coke and oreos. What would your life look like at the gym tomorrow?

I so don’t want to be you.
Now think about it — Would you rather spend 3 hours in the gym or choose your foods wisely, eat mindfully and watch your portions? You Choose!
Need help figuring out how to win with portion control? Join my Facebook community — Healthy Yummy Mummies (trust me its not exclusive to mums). I kicked off a portion control training series this week and we would round it off over the weekend with a portion control challenge.
Remember, eating too much of any meal or snack even if you think its super-healthy can mean the difference between feeling great about your progress and being frustrated about all that effort you put in.
PS: I was at LUTH last year and at least 3 people walked up to me and said, ‘did you work here before?’ As soon as I reply ‘YES”. They narrow their eyes, give me a look over and say ‘but you were chubby then’. Lol! I guess that was a mild word for saying you were bigger/in a larger body/fatter then. I did take it as a compliment for a job well done and most importantly without a gym membership.


Dr. Ezinne Meribe is the Lead Wellness Coach and founder at Zinnyslifestyle. Having successfully won the struggle with being overweight and loving her body, she now leverages her professional qualifications and personal experience in empowering women to OWN & LOVE their bodies and live in it fabulously. Her mission is to liberate women from living in bodies they’d rather not wake up in. As a Medical Doctor and Public Health Specialist, she continues to promote preventive medicine as the number one way to combat the severe health system constraints in developing countries.

She runs a refreshing Facebook community of over 14,000 women – Healthy Yummy Mummies; where mums can lean on each other while exploring through what a healthy lifestyle means for them and their families. She understands the influence mums have on the community because when you positively influence one woman’s lifestyle, you influence her children, her husband, her siblings and ultimately her parents.

You can connect with her on Instagram: or Facebook

Citrus fruit, lime has many uses in the Kitchen. It can be used to marinate, broth and make beverages.

Lime juice is enriched with Vitamin C. It contains many other important nutrients like Vitamin A, Vitamin E, Vitamin K, Calcium, Folate, Magnesium, Potassium, Choline, Phosphorus, and Betaine.

The aforementioned benefits make it one of the best kitchen ingredients for your skin. Lime juice, whether taken orally or applied topically, benefits your skin in several ways.

  • Treats Dark Spots

Due to its skin lightening properties, lime is considered as a natural bleaching agent. Dip a cotton ball in lime juice and apply to the darkened portions of your skin and leave it for 30 minutes. Wash off with cleans water

  • Treats acne and pimples

Women with oily skin who suffering from acne, pimples, and blemishes can get flawless skin by applying lime on their face. Treat this skin condition with lime juice and honey face pack for effective results.

The antibiotic properties of lime juice inhibit the growth of the acne-causing bacteria. Make this face pack a skincare regimen to get rid of scars left by pimples.

  • Lime For glowing skin

For a glowing complexion, all you need to do is have a glass of lukewarm water with some honey and freshly squeezed lime juice early in the morning regularly. This will provide an inner glow to your skin.

Credit: Pulse,