Author name: Grace Hadiza Benjamin-Joshua

Important Notes: Monday Start your day with green juice juice ( broccoli & kale) TuesdayStart your day with a warm cup of beet juice30minutes before meal – Snack: lettuce salad with olive oil as dressing mixed with tomatoes and onions with sea salt (100 calories, 40mg sodium) Wednesday Start your day with a cup of scent leaf and broccoli smoothie 30minutes before meal Thursday Start your day with jute leaf smoothie – with a cup of green tea Friday Start your day with a cup of warm lemon water 30minutes before meal Saturday Start your day with beet juice30minutes before meal – Lunch: roasted cocoyam with egg plant sauce – Snack: 1 big pear ( 131 calories) Sunday Start your day with a cup of blackkseed tea and ginger before your meal – Breakfast: overnight oat with 1/4 of raspberries and 3 3tablespoon of crushed walnuts General Guidelines: Remember, everyone’s nutritional needs are different. Be sure to consult with a healthcare professional

Important Notes: MondayStart your day with a cup of green beans (spring beans) smoothie30minutes before break fast meal TuesdayStart your day with a cup of green beans (spring beans) smoothie30minutes before break fast meal WednesdayStart your day with a cup of green beans (spring beans) smoothie30minutes before break fast meal ThursdayStart your day with a cup of green beans (spring beans) smoothie30minutes before break fast meal – after 30min take a bowl of overnight oat mix with plant base protein powder, and almond milk (300 calories, 40g carbs) – Snack: Hard-boiled egg and cherry tomatoes (100 calories, 5g carbs) FridayStart your day with a cup of green beans (spring beans) smoothie30minutes before break fast meal – Lunch: Chicken and quinoa bowl with roasted veggies (500 calories, 30g carbs) Saturday Start your day with a cup of green beans (spring beans) smoothie30minutes before break fast meal SundayStart your day with a cup of green beans (spring beans) smoothie30minutes before break fast meal – Snack: lettuce salad with coconut oil as dressing and sprinkle crushed flaxseed, and some nuts take with tumeric tea General Guidelines: Remember, everyone’s nutritional needs are different. Be sure to consult with a healthcare professional

Important Notes: Monday Tuesday Wednesday Thursday Friday – take a cup of avocado smoothie with coconut milk, lime juice and plant base protein powder Saturday Sunday-8am : start your day with herbal tea, black tea, coconut water or warm lemon water Remember to stay hydrated by drinking plenty of water throughout the day. Also, feel free to swap out ingredients and interchange different protein sources, veggies, and whole grains to keep things interesting and tailored to your preferences.

12-12 Meal plan 7:30am – start your day with warm lemon water , herbal tea or black tea 11:30am – Break your fast with 2 scramble eggs and steam mix vegetables like broccoli, spinach or kaleMake a cup of protein powder consisting of flaxseed, pumpkin seeds, soya beans, etcOr have a cup of almond milk 3pm – mix salad with a light dressing like olive oil a pinch of sea salt, and a boiled egg 6:30pm – eat a high fiber diet with vegetables and sea foodTake it with a cup of protein powder or green tea During the window of fastingYou can drink water with a pinch of sea salt in it, green tea or ashwaghanda tea ExerciseTake 30minutes outside walk daily Strength training 3-6times a week Note ensure minimum of 30g of protein per meal.

8am – Start your morning with herbal tea or black coffee without sweetner or milk but you can add a table spoon of cold pressed coconut oil in the tea , coffee or warm water. This will help you through the fasting window 12pm: Break your fastWith grilled chicken with vegetables or salad with fish, tufu, avocado and quinoa 3pm – Snack ( you can have a healthy snack here especially with fresh vegetables) 7pm- DinnerGet a high protein diet with vegetables 8pm – fasting begins You can drink water or herbal with no added sweetner or milk until bed. Tip Add sea salt in your drinking water especially during the day to avoid feeling tired & weak, fatigue Or use this plan if it more convinent 7am – start your day with black coffee, herbal tea or water without milk, sugar or sweetnerBut you can add a table spoon of cold pressed coconut oil to the water tea or coffee 11:30am – eat food rich in protein like eggs or avocado 3pm – snack on fruit or handful of nuts and also stay hydrated 6:30pm – eat high fiber diet with vegetables and sea food 7:30pm – fasting beginsDrink water or tea before bed to stay hydrated. Tip Add pinch of sea salt to your drinking water during the day because you loose a lot of electrolytes during fasting.

Here’s a simple intermittent fasting plan “A Simple 4-Week Intermittent Fasting Plan”This plan is designed for beginners and gradually increases the fasting window over four weeks. Week 1: 12-Hour Window Week 2: 14-Hour Window Week 3: 16-Hour Window Week 4: 18-Hour Window Tips to Keep in Mind: Remember to consult with a healthcare professional before starting any new diet or fasting regimen, especially if you have any underlying health conditions. Call-to-Action:Ready to give intermittent fasting a try?

Hey there, health enthusiasts! Welcome back to my blog. Today, we’re exploring a topic that’s gained significant attention in recent years: intermittent fasting (IF). As a beginner, getting started with IF can seem challenging but don’t worry, I’ve gat you covered! In this post, we’ll break down the basics of IF, its benefits, and provide simple ways to get started. Benefits of IF Simple Ways to Start Intermittent FastingNow, let’s get started with some simple methods: Tips for BeginnersTo make your IF journey smoother, here are some additional tips: ConclusionIntermittent fasting is a powerful tool for improving overall health and well-being. By starting with simple methods and gradually increasing your fasting window, you can experience the benefits of IF for yourself. Call-to-ActionThanks for joining me on this journey to explore the world of intermittent fasting. If you’re ready to get started, sign up for my newsletter for more tips, tricks, and resources to help you succeed.

Hey there, health enthusiasts! Welcome back to my blog. Today, we’re exploring a fascinating topic that’s gained significant attention in recent years: intermittent fasting (IF) and its potential to reverse chronic diseases. As someone who’s passionate about healthy living, I’m excited to dive into the science behind IF and share some remarkable success stories. What is Intermittent Fasting?Before we dive into the benefits, let’s quickly define what IF is. Intermittent fasting involves restricting your food intake for certain periods, which can range from 12 hours to several days. There are various methods, including: The Science Behind IFSo, how does IF work its magic? When we fast, our bodies undergo several changes: Reversing Chronic Diseases with IFNow, let’s explore some remarkable examples of how IF has helped reverse chronic diseases: Success StoriesHere are some inspiring stories of people who’ve used IF to reverse chronic diseases: ConclusionIntermittent fasting is a powerful tool that can help reverse chronic diseases, improve overall health, and increase longevity. By incorporating IF into your lifestyle, you may experience remarkable benefits. Call-to-ActionThanks for joining me on this journey to explore the benefits of intermittent fasting. If you’re interested in learning more about IF and how to incorporate it into your lifestyle, be sure to sign up for my newsletter.

Hey there, health enthusiasts! Welcome back to my blog. Today, we’re talking about a topic that’s crucial for millions of people around the world: managing diabetes. As someone who’s passionate about healthy living, I want to share these 13 tips for managing diabetes. Whether you’re newly diagnosed or have been living with diabetes for years, these tips can help you take control of your condition and live a healthier, happier life. Tip #1: Work with A Healthcare Team Your healthcare team is your partner in managing diabetes. Work with them to develop a personalized treatment plan that takes into account your lifestyle, goals, and health status. Tip #2: Monitor Your Blood Sugar Levels RegularlyMonitoring your blood sugar levels regularly is crucial for managing diabetes. Use a glucometer to check your levels at least once a day, and adjust your treatment plan accordingly. Tip #3: Eat a Balanced DietA healthy diet is essential for managing diabetes. Focus on whole, unprocessed foods like vegetables, fruits, whole grains, lean proteins, and healthy fats. Tip #4: Take a 10minutes walk after every meal and avoid sitting in a particular position for more than one hour.Exercise is a powerful tool for managing diabetes. You can also Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, and incorporate strength-training exercises into your routine. Tip #5: To control frequent urination, cut back on caffeine & alcohol as this can increase urine production Tip #6: Get Enough SleepGetting enough sleep is essential for managing diabetes. Aim for 7-8 hours of sleep per night, and establish a consistent sleep schedule. Tip #7: Manage StressStress can raise your blood sugar levels and worsen diabetes symptoms. Practice stress-reducing techniques like meditation, yoga, or deep breathing exercises. Tip #8: Monitor Your FeetFoot care is crucial for people with diabetes. Check your feet daily for signs of injury or infection, and see a podiatrist regularly for check-ups. Tip #9: Try Carnivore diet especially with grass feed animals or any other diet that your body can respond better in lowering your GI Tip #10:introduce a high vegetable Diet Tip#11:introduce legumes in your meals every day. Tip#12: Eat a small amount of fruit . However fruits like dried fruit & fruit juice ,are high in sugar and can cause a blood sugar spikes so watch out. Tip#13: For type 2 diabetes include string beans into your diet. Make a daily smoothie of string beans + broccoli + garlic take the smoothie daily and you will have good results in a short while.Because insulin resistance is lack of 2 minerals called chromium and vanadium but string beans, broccoli have high amount of both in this 2 minerals,chromium and vanadium. ConclusionManaging diabetes requires a comprehensive approach that incorporates healthy habits, medical treatment, and emotional support. By following these 13 tips, you can take control of your diabetes and live a healthier, happier life. Call-to-ActionThanks for joining me on this journey to managing diabetes. If you’re looking for more tips and resources on diabetes management, be sure to sign up for my newsletter.