Self-care is never a selfish act- it’s simply good stewardship of the only gift I have, the gift I was put on earth to offer others.”

Parker Palmer

Spiritual Self-care

Although Spirituality means different things to different people, it can be the foundation of self-care. For many, its where they find their identity and truth. If you believe in God, you can take care of yourself spiritually by making time to find out and lean into the truths about Who He is and cultivate a solid relationship with Him. When you look to God to meet your deep longings of self-worth, significance, and security, you will find acceptance and love. Part of spiritual love is to spend time knowing and loving who you are and whose you are and what you represent.  This self-awareness is a symbol of self-love that leads to a discovery of how unique we are and to seeking and respecting the uniqueness in others.

“Allow yourself to experience the full weight of your feelings…without censoring them. Then you can reflect and thoughtfully decide what to do with them”

Peter Scazzero

Emotional Self-care

Emotions play a huge part in our everyday life. Our past and present experiences and relationships can impact our emotions negatively or positively. Our emotions in turn affect our thoughts and actions. Instead of suppressing or repressing these emotions we should learn to recognize, process, and manage emotions such as guilt, anger, anxiety and grief as part of self- care. Self – talk / inner dialogue is a good place to start. This will help us to become more self-aware, better control our impulses, mitigate stressful feelings and change behaviour. Also, tapping into healthy emotions of joy, forgiveness and gratitude will help us love self and others better.

Mental Self-care

The mind is as powerful as the thoughts developed within it. Unhelpful beliefs and thoughts have origins in our experiences, culture, and circumstances are common causes of the unhelpful thoughts and beliefs we often have such as:

• “Something is fundamentally wrong with me”
• “ I do not deserve positive outcomes”
• “ I cannot maintain a healthy eating habit and integrate exercise into my lifestyle”

We are our worse inner judges and see ourselves as flawed. However, being mindful of the origin of these thoughts patterns and belief systems that underpin our personality and choices is vital for self-care. This will help us wake up from this trance of self-judgement We can achieve this by intentionally practising mindfulness and self-compassion. There are several techniques, but we recommend the practical technique by Tara Brach called  “RAIN: A Practice of Radical Compassion” Rain is an acronym for Recognize, Allow, Investigate and Nurture.

1. R= Recognize what is happening: awaken from the trance instead of avoiding with keeping busy, proving yourself to others, letting fear paralyze you or resorting to addictive behaviour e.g. shopping, excessive social media or even addictive substances. These unhealthy coping strategies can lead to either defensive or aggressive behaviour with others, or unhealthy attachment.

2. A= Allow the experience to be there, just as it is; We allow by letting the thoughts, emotions, feelings, or sensations we have recognized to simply be there instead of our typical reaction. For example, after we recognised that once again, instead of correcting our child gently to help them learn from their mistake i.e. a teachable moment, we have taken out our anger and lashed out destructively. Then instead of just allowing the sinking, shameful feeling sit, we blame the child or our partner or focus on something completely different e.g., get engrossed on WhatsApp messages. We basically do this to fight the rawness and horribleness of the feeling by withdrawing from the moment. The RAIN advocates that:

• We simply allow by pausing to relax our resistance allowing the experience just as it is
• By allowing our thoughts, emotions, or bodily sensations to be, does not imply that we agree that we are a bad parent
• Instead, we are honestly acknowledging the presence of judgment, and the painful feelings underneath
• We can then silently offer an encouraging word/phrase to ourselves

You might notice hollowness or shakiness, then discover a sense of unworthiness and shame masked by those feelings. Unless you bring these into awareness, your unconscious beliefs and emotions will control your experience and make align make you identify these feelings as your limited, deficient self.

Tara Brach describes how a client by “allowing “ and then pausing during an urge to mindlessly binge on her favourite snack after she recognised the cues, allowed herself to feel the tension in her body and her racing heart and the craving. She soon contacted the emotional sense of loneliness buried underneath her anxiety and found that when she stayed with the loneliness whilst being gentle with herself, the craving passed.

“Between the stimulus and the response there is a space, and in this space lies our power and our freedom.”

Victor Frankel

I = Investigate

The next step is to investigate your experience on a deeper level

with an attitude of gentleness, sense of curiosity, openness, humour, levity and non-judgment towards yourself. You can ask yourself questions such as “what thoughts are going through my mind right now as I notice this anxiety?” , “What am I feeling on a physical level, in my body?” . You might be feeling things like tension, your heart racing, or a slight shortness of breath. Also, ask “What am I doing in response to what I’m noticing?” This refers to the thoughts and actions that follow your emotional and physical sensations.

Like an animal lashing out because it is caught in a trap, we behave in hurtful, reactive ways, when in pain. once we investigate and recognise the source of our suffering, instead of burying it away, we develop a compassionate heart toward ourselves and others.

Basically, by investigating with compassion you bring healing and transformation.

4.) N = non-Identification

Non-identification is essence what Buddhists refer to as: “don’t take anything personally.” This means recognising that   the situation does not define you and that everyone experiences fear, anger and restlessness and “no situation is permanent”. Its remembering that below the surface of agitation on the ocean, the water is more still and peaceful. Therefore, try to detach yourself and not taking things so personally. Remember that many others on the planet have also contended with these situations.  Often this process of recognizing that you’re not the only one could change the discomforting experience to one of comfort.

Basically, practicing R-A-I-N creates space around the cause of your conflict and enables you to change your perspective even if your circumstances remain the same. Once you have investigated and connected with your suffering, respond by offering care to your own heart. When the intention to awaken self-love and compassion is sincere, the smallest gesture—even if, initially, it feels awkward will serve you well. Most people find healing by gently placing a hand on the heart or cheek, others, in a whispered message of care. If you embrace this new outlook, you will get more calm and peace and your actions will safeguard you or others.

Filter your thoughts

For as he thinketh in his heart, so is he

Proverb 23;7

Behavioural Self-care

Our emotions and beliefs shape our choices and actions= behaviour and vice-versa. Our actions and behaviour always follow the goals we set for ourselves. Behind most problems is an unrecognised or recognized wrong goal. Part of self-care is first of all engaging in self talk to recognize and process any hidden goals we have that negatively affect our choices. Then, making the right goals that lead to the right choices and behaviour. Do you have a vision board? What goals have you put in place? Why? Are the reasons underpinning your goals profound and the right ones? Are they S.M.A.R.T.E.R goals? Your spiritual emotional and mental wellbeing will lead to correct choices about actions that will impact you and the overflow will bless others effortlessly.

“Love yourself first and everything else falls in line and you will get anything done in this World”

Lucille Ball

Physical Self-care

It is generally understood and accepted that what and how we eat, physical activity or inactivity, sleep and rest can affect both our thinking and behavioural capabilities as well as impact our emotions. So, taking care of our Physical body is an important and most obvious aspect of self-care. We would recommend that you get a yearly check-up, increase your food and nutritional intelligence, keep physically active, challenging but listening to your body, aim to get 8hrs of sleep daily and some do nothing at all time daily- just sit with yourself and cease striving – rest!

Self -love/care is taking care of all our five areas of functioning and it’s worth recognising that they are interconnected and impact each other. So, it is imperative that we love and care for our whole- self first before reaching out towards others. And just like one part of our body impacts the other, our actions and decisions as part of the family or community where we have been planted impacts those around us. So, if we love who we are enough to take care of every area of our lives, others will not only benefit from this but will most likely respond with love and gratitude towards us. Self-care is not about indulging in goods and services for example expensive spas /holidays /shopping sprees. Real self-care is intentional, purposeful and costs nothing but time and starts from inside with your thoughts and your experience of moments and is aimed to build your sense of self, peace and calm to make you more resilient. Remember that you cannot give what you have not got – so fill up so you can pour out effortlessly!

5 STEPS TO SELF-CARE THE AFROFUSION WAY!

• Schedule 15 minutes of “me “time every day: no screen – just a book (preferably spiritual) or your thoughts!
• Schedule one screen/social media free day a month and increase to one every week
• Eat a meal around a table with your family once a week and increase to one a day
• Start a gratitude journal and enter 2 things you are grateful for at the end of each day
• Reflect on whether you ate healthily, exercised, drank enough water, and had 8 hours of sleep & resolve to improve the next day

Contact Us 

97430272534

support@afrofusionweightloss.com

@Afrofusion_weightloss

www.afrofusionweightloss.com

Festive Season Survival Tips & Low Carb/Low GI Recipes

December  2021 BLOG

For most of us, the holiday season which started as early as November for those who celebrated Thanksgiving, is synonymous with endless social gatherings and family feasts overflowing with scrumptious treats. These get-togethers encourage overeating.  Furthermore, we would be celebrating the end of the 2^nd Covid-19 pandemic fraught year 2021 and might be especially tempted to overindulge. Our December excesses will be followed by guilt, weight gain and regrets in January 2022.

To help prevent/reduce these, we at Afrofusion Lifestyle are inviting to take two actions to support you stay on track with your fitness goals this season

`Action 1:

Sign up for our ongoing New You challenge if you have not yet by simply clicking https://bit.ly/DecemberChallenge2021

Action 2

Read on for our tips and low calorie & low carb recipes to enable you make healthier choices. You do better when you know better!! Arm yourself with the knowledge to make great choices for the rest of the festive season.

We start by debunking 4 Myths

Myth 1:
It is the festive season so I can eat as much as I want and detox later after all it’s important to fast periodically and detox one’s body for good health.

Truth 1: 
There is actually no such thing as “detoxing” in medical terms. The recommended route to achieve or maintain a healthy weight is ultimately a nutritive diet and exercise.

 

Myth #2:
Liquid calories will not count if I cut back on my carbohydrate consumption

Truth 2
Actually, alcoholic drinks or mocktails can contribute to a significant amount of sugar and empty calories which could increase weight gain. It is counterproductive to fast and then overindulge.

 

Myth #3:
All carbs make you fat so stick to a keto diet and snacks

Truth 3
Most keto snacks are very calorific because the carbohydrate is often substituted for fatty alternatives and 1g fat has double the calories in 1g carbs. If you consume more than approx. 35g net carbs on a keto diet in 24 hours, you will not achieve ketosis, the calories will contribute to calorie excess and thus weight gain.

Also, complex carbohydrates, like whole grains, are not fattening if consumed moderately. What leads to weight gain is the high glycaemic index carbs in large quantities i.e. both quality and quantity of carbs matter

Myth #4:
You can swap/ditch your exercise steps/workout for shopping steps in the mall

Truth 4:

Whilst rushing around could burn calories, the lack of fresh air and stressing worrying about choices and money increase stress levels which hinder weight loss.

I know that most of us will “ let our hair down” healthy eating wise on the festive days, be it Qatar national day, Kwanzaa, Christmas or New Year’s Eve. Dr Michael Mosley, creator of the Fast 800 Plan which inspired the Afrofusion Weightloss plan, estimates that we easily consume up to 4,000 calories on Christmas Day. For most West Africans, this would be more originating from generous portions of vegetables cooked with a lot of oil and meat, high GI carbohydrate sides, deep fried snacks such as Chinchin and Puffpuff alongside chocolates and drinks. This is more than double the calories an average size individual needs. Furthermore, the alcohol will increase our appetite whilst hindering fat burn.

Although we usually plan to make amends, we could reduce the pain and effort by following the tips (and recipes) below to eat wise and live well during the 2020 festive season

Tip Number 1

DON’T OVEREAT NOW TO DETOX LATER INSTEAD SWAP CALORIE RESTRICTION FOR INTERMITTENT FASTING

Understandably, you might find it difficult to adhere to the calorie restriction on some days during the festive season. You should thus

• deviate from plans to eat indiscriminately and later get detox products from health food stores, claiming to rid your body of its toxins. This is most often marketing ploys and these “cleanse-detox products” commonly contain natural diuretics e.g. dandelion root or apple cider vinegar,” that simply makes you lose water
• stick to your intermittent fasting when possible
• Consider a 5/2 keto plan whereby you reduce your net carb intake to < 35g per day for 2 days of the week if you overindulged e.g. over the weekend.

Tip Number 2

MAKE A FEW HEALTHY FESTIVE MEAL SWAPS

 

“It’s extremely difficult to stick to a healthy diet over the festive season but by substituting cleverly and healthily, you can win little battles” You should

• Swap large amounts of roast Irish potatoes with a mix of 2/3 roasted vegetables such as parsnips, carrots and steamed broccoli, brussels sprouts and peas with 1/3 sweet potatoes or plantains.
• Swap deep fried snacks for healthier options
• Choose one of the low -calorie desert options below and even bring them along to social gatherings
• Use the healthy eating plate and swap refined carbohydrates e.g. white breads, pasta, chips, crackers, which contain no fibre and excess calories and sugars for protein and good fats. Remember that low GI refined carbohydrates lead to insulin spikes and make you crave more sugar and carbs.

Tip number 3

WHEN YOU ARE AT THE BUFFET TABLES, CHOOSE HEALTHIER OPTIONS AND PORTIONS

It is important to be reminded that West African pastry snacks contain a lot of fat, salt and carbohydrates as you dig in eat these indiscriminately at social gatherings.

The table below details some of the relevant macros and time it will take you to burn the calories off with exercise

 

One serving	Calories	Net carbs	Time in minutes in takes to burn the calories by walking
Chinchin (¼ cup = 34g serving)	140	17.75	31
Puffpuff (serving size 6)	355	63.2	78
Meat pie (1-piece 124g)	375	29.8	83
Fish roll(1piece)	151	17.3	33
Honey roasted Peanuts 28g	162	8.5	35
Roasted peanut 28g	161	2.2	35
Roasted or boiled corn on cob (1 corn)	123	24.1	27

A trick I often use is to eat the healthy snacks first, if these are available.

One serving	Calories	Net carbs/g	Time in minutes in takes to burn the calories by walking
Cherry tomatoes 4	12	1.8	2.6
Cucumber 1/3	10	28	2.2
Carrot 1 medium	25	5.9	5
Broccoli (1 cup chopped ,91g)	30	3.7	5.5
Strawberries (8 medium, 100g)	50	8.7	11
Blueberries (half a cup, 73g)	63	9	13.95
Apple (1 medium)	94.6	20.8	21
Guava (1 medium)	45	6	9.9

Tip Number 4

IF POSSIBLE, ASK FRIENDS AND FAMILY NOT TO GIVE YOU CHOCOLATES OR REGIFT THEM!

• Let family and friends know that you are trying to lose weight and they should thus not offer you large boxes of chocolates or unhealthy snacks for Christmas this year.
• If they do, consider regifting or avoiding

Tip Number 5

MAINTAIN/INCREASE YOUR EXERCISE REGIME

Exercise will reduce the stress brought about by making choices and financial worries of shopping and guilt of overeating. Therefore,

• avoid the temptation to settle on your favourite spot on the sofa and watch Netflix, after a large festive meal.
• instead stand up and dance (Jerusalema J or Afrobeats ) with your friends and families and compete to see who gets the most steps!!
• schedule walks with family and friends and use the time to catch up, review last years events and discuss plans for next year

Tip Number 6

PLAN YOUR MEALS FOR THE DAY AND AVOID MIDNIGHT PARTIES

• Try to have late moderate brunch at midday
• Exercise daily
• Have early dinners at e.g. 4pm
• Have a light snack (e.g. soup, salad or fruit all approx. 250 Cals maximum) no later than 10pm. This way you maintain your 16 hours fast.

Tip Number 7

IF YOU’VE GAINED A FEW KILOS, DO NOT DELAY GETTING RID!!! 

• Monitor your weight and take actions if any gains because it is easy to overeat and gain weight.
• However, it is also easy to repair the damage with a few days of restricting calories, intermittent fasting and a couple of keto days
• It is always best to lose the weight soon after you put it on. Try any of the Afrofusion smoothies as meal replacement short term

Tip Number 8

DON’T DRINK YOUR CALORIES

“Yes of course you have to hang out with friends and gist and be festive!! You just have to be mindful and intentional” eat a healthy snack and hydrate before you go your holiday party in order to make good choices and limit your intake of alcoholic drinks.

• Remember that alcohol is quite calorific – a smallish glass of wine is approx. 170 calories and cocktails have double as do fizzy drinks.
• alcohol, soda, and other calorie-rich beverages can lead to an increased appetite and possible weight gain.
• Choose other options like low-carb, low-calorie beers and low-calorie mixers, but you need to watch your portions.
• Restrict your portions if possible, to one drink per day for women and two drinks for men e.g. by interchanging drinking a glass of alcohol with a glass of water. Give the wine spritzer recipe below a try.

Type of Fizzy drink	Serving size	Calories	Net Carb content
7 up	250ml glass	117	29.25
Coke	1 cup (240 ml)	108	27
Fanta	250ml glass	105	30
lemonade	250ml glass	105	27.3
Orange juice	250ml glass	118	26.75 grams
Apple juice	250ml glass	123	30.31 grams
Piña colada juice	250ml glass	165	35 grams
Ginger ale	250ml glass	88	22.1grams
Diet coke/Fanta or Sprite	250ml glass	0	0

Type of alcohol	Serving size	Calories	Carb content
Regular beer	12-oz (355-ml) can	142	12 grams
Margarita	1 cup (240 ml)	633	13 grams
Bloody Mary	1 cup (240 ml)	220	10 grams
mimosa	8 oz(240-ml) bottle	150	34 grams
Daiquiri	6.8-oz (200-ml) can	274	33 grams
Whiskey sour	3.5 fl oz (104 ml)	135	14 grams
Piña colada	4.5 fl oz (133 ml)	349	32 grams
Tequila sunrise	6.8-oz (200-ml) can	232	24 grams

Pure spirits and wine have less carbs as detailed below and could be consumed.

Type of alcohol	Serving size	Carb content	calories
Light beer	12 fl oz (355 ml)	3 grams	43
Red wine	5 fl oz (148 ml)	3–4 grams	125
White wine	5 fl oz (148 ml)	3–4 grams	123
Rum(Daiquiri, mojito)	1.5 fl oz (44 ml)	0 grams	102
Whiskey	1.5 fl oz (44 ml)	0 grams	110
Gin	1.5 fl oz (44 ml)	0 grams	116
Vodka	1.5 fl oz (44 ml)	0 grams	102