Meal Plan To Support Post-C9/Lean Weight Management
Our meal plan is quite different from most plans, I know you will be expecting something like a time table. I am sorry to burst your bubbles. Health and Beauty102 are more of passing knowledge to equip you than to just dictate a long list of instruction…
I always like to start with one of my favourite sayings; If an egg is broken by an outside force, LIFE ENDS. If broken by an inside force, LIFE BEGINS. Good things always begin from the inside…
True change comes from the inside, not from the outside adornment.
“What you eat in the secret, you will wear in public”
Let’s start by giving you a little tour in the Digestive factory of the Stomach and show you what really happens after you munch on anything.
- How digestion takes place in the body.
Few activities in life seem as natural as eating and drinking. You do them every day without giving them much thought. Yet, what happens inside your body after you eat is very complex.
Fact: Together, your small and large intestines are about 15 feet or more in length. God is super awesome…
The digestive process pulls out the energy you need to function, and then throws out what’s left behind.
When you chew and swallow, a well-orchestrated chain of events takes place inside your body that you are not likely aware of, called Peristalsis is an involuntary muscular action that pushes food through your digestive system.
It’s an important part of the digestive process because its purpose is to move solids or liquids along within the tube-like structures of the digestive and urinary tracts… If you were to watch this process on a 3D scan, it’s just like a series of wave-like muscle contractions that moves food to different processing stations in the digestive tract from one organ to the next.
In the first step of this journey, food moves down your food pipe (esophagus). This takes it from your throat to your stomach gateway called the lower esophageal sphincter.
This is a ring-like muscle, which opens and closes the passage between your esophagus and your stomach, as needed. During the digestive process, the sphincter relaxes and lets food pass into your stomach.
You may think of your stomach as a simple pouch. But it’s actually much tougher than other organs in your body. Let’s take, for example, the digestive juices and enzymes that your stomach produce to break down food could literally dissolve most of the other organs in your body. But the stomach prevent these strong juices from eating through its walls to gain access to the outside surrounding to cause a melt-down lol.
Another remarkable thing about the stomach, is its flexibility. When your most recent meal first enters your stomach, the upper part relaxes and expands. This lets your stomach hold and process a large amount of food and liquid at the same time.
During digestion process, muscles push food from the upper part of your stomach to the lower part and this is where the real action begins-This is where digestive juices and enzymes break down the food that you chewed and swallowed and in turn prepares it to provide your body with energy, nutrient, minerals and oxygen.
Next, the stomach’s strong muscles act like a blender to turn food into a useable form.
This process takes longer for some types of foods than others. Carbohydrates, for instance, break down the fastest. This explains why many, recommend carb-heavy foods for a quick energy boost. Proteins take longer to digest and exit the stomach, but Fats take the longest time of all. Zero-calorie liquids, such as water, empty the fastest from the stomach.
Once the stomach completes its job in the digestive process, its contents slowly pass into a short tube at the base of the stomach, called the duodenum which is the first part of the small intestine.
Here, the next stage of digestion takes place. Digestive juices produced in organs such as the liver and pancreas continue the process of turning food into energy.
The reason for this fascinating Digestion process is to make you understand and appreciate the role and importance of food combination.
- The right way to combine food to aid digestion.
It is advisable to eat mainly one type of food at a meal than to combine many types for example little egg, more yam, let’s say 3 pieces of yam and large portion of vegetable sauce.
NB: A balanced diet is different from a balanced meal.
The reason for one type of food at a meal is to make digestion thorough and a complete absorption will be efficient, also the body will gain what it should gain.
Remember the digestive system is highly sensitive, when there is too much combination of food types, it gets confused and it leads to indigestion issues.
In food combining, select carefully what you want to eat. Let the food you eat complement each other.
For example, you can eat yam or boiled plantain and vegetable sauce. When preparing your vegetable sauce, use a little oil. Onions and tomatoes should always be in large quantity for they are extremely rich for sanitizing the body.
The second meal can be beans plus some fish; don’t go and add fried plantain, bread or rice again you can add boiled plantain or small Garri.
In the morning you can take pawpaw, banana, and pineapple in the morning
Afternoon you can take pounded yam plus Egusi and vegetable soup.
Evening you can take local/brown rice, veggies and stew, reason is because of the high fiber content to give you good bowel movement to expel waste during the morning toilet visit.
The following day you can take proteins beans in the morning.
Energy food – carbohydrates and fats.
In a nutshell; in the morning, you can eat carbohydrates, afternoon; proteins, evening; vegetables. Tender leaf of the cocoyam is so rich a vegetable. You should use this method to cover at least a week.
NOTE: For effective digestion, no water should be drank during meals. It is advisable to drink water 30mins/an hour before meals and about 30/an hour after meals. The reason is because drinking of water during meals dilutes the enzymes and brings about indigestion.
It is important to drink about 2 liters of water a day or 1700ml a day with 200ml at intervals.
It is advisable to eat light and not late for supper.
Do not sleep immediately after supper. Particularly if
you take food that involves the production of gases like beans, milk.
It is good to drink a digestive after a meal like ginger juice or ginger tea and chew the ginger.
- What encourages elimination in the body?
- The organs of elimination include the skin, the lungs, and the kidneys: The skin gets rids of excess water & excess salts.
- The lungs get rid of some excess water and carbon dioxide.
- The kidneys get rid of excess water, urea, excess salts, and other poisonous things.
- The linings of the intestine are also useful in elimination. (The inner surface linings) they become useful particularly in the elimination of uric acid.
Water is a wonderful mild laxative. The water helps in elimination and also goes to the bloodstream to make blood circulation effective.
To encourage elimination, early morning do water therapy in the form of drinking and regular bathing should be done.
When you are bathing, you are excreting. As the cold/warm water flushes upon the body
impurities from all part of the body comes to the surface of the skin and from the capillaries they
pass through the pulse of the skin to the outside, it is a form of excretion. On the other hand,
when you use hot water the blood shrinks to the body and you retain impurity.
Phlegm is part of the eliminating process.
Eating vegetables and fruits also help elimination. Deep breathing helps elimination from the chest.
Things that will accelerate elimination:
Regular toileting – one habit that is good for you every morning is to train your bowels every morning by going to pass feces. Before you go to the toilet, drink a lot of warm water.
Note: The stomach can increase 10x its original size. So try to combine your food rightly to prevent indigestion that can eventually lead to a pot belly as the end result.
Now let’s talk about Lifestyle change…
BREAKFAST: Breakfast is the most important meal of the day as it has a direct impact on how your body will function throughout the day. Green juices flush out toxin and help our bodies rejuvenate! Chlorophyll, found in all greens is known as ‘FOUNTAIN OF YOUTH”
Breakfast gives and leaves the body and the brain with energy after Body-repairing and rebuilding has taken place overnight.
In addition to the above, some other reasons you should eat healthy foods at breakfast is because breakfast influences your mood, appetite, energy, digestion, among others.
- Fresh Juice Or smoothies
- 1 organic kale+ 1 cucumber + 1 parsley + 1 lemon + 1 green apple + 1thin slice of ginger – green detox juice
- Apple + Grapes
- Apple+ Strawberry
- Grapes + Pawpaw + Lemon Juice
- Grape + Pineapple + Lemon
- Apple + Pineapple + Strawberry
- Pineapple + Orange + Lemon Juice
- Apple + Ginger Root + Carrot
2. Oats + Almond milk + Banana or apple slices
Oats are mainly made up of insoluble fiber. This insoluble fiber not only gives you a feeling of satisfaction that keeps you from feeling hungry for a long time but also does not contribute to any calorie addition to the body.
Switch your breakfast cereal for a bowl of oatmeal, and you just may see body fat disappear.