FACTS:
Shocking: Obesity is an unexpected epidemic that is on a rise in Kenya and Africa as a whole. In Burkina Faso, the prevalence of adult obesity in the past 36 years has jumped nearly 1,400 percent. In Ghana, Togo, Ethiopia and Benin, it has increased by more than 500 percent. Eight of the 20 nations in the world with the fastest-rising rates of adult obesity are in Africa, according to a recent study by the Institute for Health Metrics and Evaluation at the University of Washington. (Gettlemen,2018,p.7).
HOW IT CAME TO BE:
You see the thing is while growing up, for majority of people getting the adequate amount of nutrients was a challenge therefore when their bodies are adjusting to the new lifestyle of eating all manners of junk food they can now afford, they are prone to add weight. Additionally, the "nouveau rich" who had previously been deprived of the finer things in life feel the need to indulge, often excessively in fast food and imported junk food, which is not a surprise given the increase in food companies in Nairobi the likes of KFC (whose branches are propping up at every corner), Burger King, Galitos and Pizza Inn, Dominoes and the list goes on, and due to the fact they didn't have the ability to afford them while younger, they wouldn't want to deprive their children of the same. Plus, there is a lack of knowledge about the adverse effects of authentic Kenyan food and portions; chapati, mandazi, KDF and rice and other carbohydrates are usually the highest portion, which shouldn't be the case. Red meat is also the order of the day in most homes, in as much as it's not a healthy option. Diseases like diabetes type II are on the rise and we even see young children below the age of 10 developing it.
It is important to take caution with what we put in our systems to ensure we can lead a long healthy life. Exercising is also an important thing to include in your daily lifestyle, especially in this stressful time you'll find that it will not only assist in cutting weight but exercising releases hormones called endorphins which makes you feel happy.
RESOLUTION FOR THE WORKING INDIVIDUAL:
If you're a working professional who has unpredictable work timings, it can be difficult to keep up a healthy lifestyle because finding healthy food can be challenging. Here are a couple of tips and tricks you can try out to improve your life:
  1. Plan your Meals
This is the single most important thing you can do to keep you in check. Make a list of the food you'll need through the week and do your grocery shopping over the weekend to ensure you do not run out of supplies. Before you wrap up your day, ensure that your breakfast, snacks, lunch and dinner is pre-planned so you are not forced to eat the unhealthy options given to you while at work. Some people opt to cook their week's food on Sunday and actually pack them so that they're free through the week.
  1. Light Exercising or Joining a gym
If you're work is overwhelming and finding time to exercise is proving to be a challenge, then work out from home. Move around the sitting room furniture and work with that space, I'm pretty sure you can find 20-30 minutes of your day to exercise.
Alternatively, you'll find that gyms open as early as 5.30 a.m so you can opt to go for cardio classes which can take 30-40 minutes and you'll not only beat the crazy Nairobi traffic but also make it to job before time and start on your work. Furthermore, you are more likely to find people who have the same crazy working schedule as you do so you'll keep motivated. If you're not a morning person, then try out going after work- most gyms close at either 9/10 pm so you can try and get a few minutes in.
  1. Make Healthy U Your Best Friend
The Healthy U franchise in Kenya is a life saver, particularly if you're a rookie. The staff are well-trained and are knowledgeable about the products and they also have free consultation where you can be guided on which foods are best suit for you. They have a range of raw nuts and dried fruits which you can take as snacks, healthy teas like green tea, oolong tea and other herbal teas. They also have dried plant-based proteins such as beans, quinoa and green grams and much more.
  1. Make Healthy Swaps
It's also good to educate yourself on the basics, especially with Google the knowledge is at your disposal. For starters, wheat products should be the first thing to reduce on so things like bread (even what is "claimed to be whole wheat always has an element", chapati, mandazi should be minimum to nil, swap this with oat meal, quinoa, ngwashe (sweet potatoes), nduma (Arrow roots). When it comes to protein, you want to lean towards white meat so swap the beef with chicken (aim to get the breast), fish like tilapia, omena, salmon and the biggest portion on your plate should be greens: tradtional vegetables like murenda, terere, manage, kunde and others like kales (Sukuma wiki) and spinach will do.
Also, if you have a sweet tooth then try swapping the snickers bar with a dark chocolate bar- aim for something that has a high percentage of cocoa (70% going up). If you're an ice cream lover, you may want to switch up your cup of cold stone with a cup of the fior di latte's ice cream,- a company whose ice cream range is dairy free, sugar free and a cup can be as low as 90 calories.
  1. Consult a Nutritionist
If the internet can be overwhelming, especially with conflicting information or just too much information then why not consult a professional? This would be the best way to ensure that you get a good balanced meal and to know the exact health benefits you're getting from your food. Also, they could be a good source of advice for the little ones because again we wouldn't want to deprive them of their childhood treats.
  1. Have a Cheat Day
We aren't saying that you torture yourself, have a day in the week where you can indulge in your favourite meal, be it a burger, pizza, chicken pie, chapati, nyama choma or whatever it might be. However, exercise caution such that you don't defeat the purpose.

About The Author

Author
Alix Grubel

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