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Anumba peace health blog, Awosaga street cement Junction, Lagos (2025)

30/11/2025

How many of the probiotics are you getting from. Ketovangelist this week, chat 07060559470

30/11/2025

Change of lifestyle and exercise or nothing, stop wasting your time

30/11/2025

Why do gas finishes on Sunday😁😁, Wetin Una dey cook

30/11/2025

Happy Sunday from work to you
😁😁😁😁

30/11/2025

My customer send this Kefir review to me and it gladdens my heart

Kefir is a good probiotic good for the gut health

When you take good well fermented Kefir probiotic, your gut will thank you

I am the queen of Fermented foods for a reason

😁😁😁😁🙏

30/11/2025

Things I will never eat in my life again part 1

29/11/2025

Your Brain Is Fat....and that's a good thing
Most people don't realize that 60 percent of the brain is made of fat. And in this case, keeping your brain fat is a good thing.
What's more, the fats you eat affect the composition of your brain.
If you eat high amounts of processed oils or partially hydrogenated fats, the membranes of your brain cells (neurons) lose their flexibility and become less efficient. These fats are found in boxed and bagged foods and at many restaurants (particularly fast food).
Healthy communication between neurons means better brain function, mood, memory, and overall health. Your diet must be sufficient in the good fats that support brain function and general health, and low in fats that impair brain function and promote brain degeneration. You should also strictly avoid hydrogenated oils (trans fats).
Essential fatty acids (EFAs) are naturally occurring fats that our bodies cannot produce.
They are critical to
• Help dampen inflammation and autoimmunity
• Promote blood vessel health
• Support healthy skin growth
• Give the hormones the precursors they need to remain balanced
• Support healthy brain and nervous system function
Symptoms and signs associated with EFA deficiency:
• Poor brain function
• Painful joints; chronic pain and inflammation
• Dry or unhealthy skin
• Dandruff
• Hormone imbalances
It is estimated up to 80 % of the population fails to get enough EFAs each day.
Both types of EFAs — omega-6 and omega-3 — are necessary for the body. However, the typical Western diet does not contain many sources of omega-3 fatty acids, while it is over abundant in omega-6 fatty acids found in processed, snack, and restaurant foods.
It is necessary for your health and your sanity (literally) to consume the correct ratio of omega-6 to omega-3 fatty acids
Your diet needs to contain the correct ratios of different essential fatty acids (EFAs). Our hunter-gatherer ancestors ate about a one-to-one, or 1:1, ratio of omega-6 fats as omega-3. Today the average person eats a ratio of as high as 25:1. This extreme imbalance between omega-6 and omega-3 creates a very inflammatory environment that plays a role in many chronic conditions, including heart disease, diabetes, autoimmune disease, and conditions that degenerate the brain.
To prevent this inflammatory environment, researchers recommend a ratio of omega-6 to omega-3 that ranges from 1:1 to 4:1.
Source high quality EFAs in food
Omega-3 fatty acids can be found in cold-water fish such as salmon, sardines, herring, mackerel, black cod, and bluefish. These sources contain the two most critical forms of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both are important for your health, but each has a different function in the body.
If your goal is to positively impact the chemical status of your brain, then consider a fish oil with a high concentration of DHA. I have found individuals with neurochemical imbalances such as depression, mood swings, bipolar reactions, or poor memory derive more benefit when ratios of DHA to EPA are greater than 1:1. Algae oil is another good source of DHA.
If you suffer from chronic systemic inflammation which may include body aches, joint pain, and swelling, you will be better off with regular fish oils that contain more EPA. EPA reduces inflammation both in the body and brain and may offer better brain support if inflammation is the primary issue.
Vegetarian omega-3s contain alpha-linolenic acid (ALA), which the body may convert to EPA and DHA. This conversion is extremely inefficient and these sources of Omega-3's are not your optimal sources.. Dietary sources include walnuts and flax seed.
Grass-raised and finished animals produce meat and eggs with a much higher concentration of omega-3 than those confined and fed only grain or pastured then finished on grain. However, salmon has 35 times more omega-3 than beef.
Supplement EFAs for adequate intake and proper ratios. EFA supplements can include flax seed oil, fish oil, olive oil, evening primrose oil, and emu oil, but fish oil is one of the best when it comes to omega-3. Another thing to consider is that people with insulin resistance do not easily convert nut and seed oils to usable forms of omega 3.
Five-Star Certified Purity and quality are paramount when selecting fish oil supplements. IFOS (international fish oil standards) five-star certified is the only third-party testing and certification program for omega-3 fish oil products; It sets the gold standard for analyzing products for comparison to the highest industry standards with regard to contaminants, stability, heavy metals, and potency. Furthermore, IFOS provides detailed results for all testing categories for each individual lot tested. IFOS is exclusively focused on omega-3 fish oil products, and it has long-standing experience with testing fish oil at all points along the supply chain.
My recommended dietary intake of omega-3 is:
3500 mg daily for a person eating 2000 calories per day
5250 mg (5 to 6 capsules) daily for a person eating 3000 calories per day

Michal Ofer Lifestyle & Wellness

29/11/2025

Food Labels
The food industry spends billions every year to trick you into eating their products
“All natural”
“Organic”
“Natural flavors”
“Free range”
“Grass fed”
What do these actually mean? And what should you really look for?
The center aisles of any grocery stores are loaded with products that clamor about their seemingly beneficial qualities.
The truth is, most people do WANT to eat healthy, they just aren’t informed enough to see through the deceptive food marketing.
The first, and maybe most common product label is “all natural”.
By law, natural means no added colors, artificial flavors or synthetic substances.
However, there is ZERO formal regulation from them. That means it’s up to to take the food manufacturers’ word for it.
Items can still contain high fructose corn syrup, seed oils, antibiotics, GMO’s, etc and still be labeled natural.
Therefore, the term is pretty much meaningless.
The next label that most people take into consideration is “organic”.
In order to be considered organic, food do adhere to pretty strict regulations. However, that doesn’t necessarily make it healthy.
These products still contain pesticides, just ones that are approved, and still include toxic substances like copper sulfate and rotenone.
Organic foods are also permitted to use mutagensis, a process to genetically engineer products by bathing seeds in chemicals and radiation.
With that being said, organic foods are processed without synthetic pesticides, fertilizer, antibiotics or hormones.
When buying produce, you are typically better off buying organic, especially for the “dirty dozen”, but even organic produce should be washed well.
Buying organic produce is great, but that does not mean buying organic products in the center aisles of the grocery store is anywhere near healthy.
It is also very expensive for farms to get certified organic, so many times small local farms may use safe methods, just don’t have the budget to get certified.
Another very common label is “natural flavors”.
In this case, the original source of flavor must be a plant or animal. However, since this term is not officially or legally defined, it can be used to describe almost anything.
According to a nonprofit organization EWG, natural flavors can contain more than 100 different chemicals in addition to their original flavor source, and food manufacturers aren’t required to disclose these as long as the original source comes from a plant or animal.
Yet another meaningless term.
Another term that people look for, mostly when buying chicken and eggs, is “free range”.
Unfortunately, most governments have a very loose definition of free range. Large scale egg producers take advantage of this.
All that is required is that “producers must demonstrate to the agency that the poultry has been allowed access to the outside”.
Keyword: allowed. This does not mean the hens spend a good amount of time, or any time at all outside. They can simply have a small door that allows them access to the outdoors to be certified free range.
They can simply have a small door that allows them access to the outdoors to be certified free range.
“Pasture raised” is a much more meaningful term. This means the hens were allowed to spend a majority of their lives outside, foraging for seeds, insects and greens.
When buying red meat, the popular label to look for is “grass fed”.
Although the claim means that the cows were raised on the pasture and fed only grass and forage, this isn’t always the case because of loose restrictions.
Other verifying labels that are much more meaningful are: 100% grass fed, Grass fed and finished, PCO certified, or certified grassfed by AGW.
Now, it may seem overwhelming with all the misleading labels out there, but here are some easy things you can do to ensure you are eating quality food:
-Buy from small local farms you trust
-Buy food without an ingredient list
-Buy food from the perimeter of the grocery stores, not the center aisles
-When buying produce, organic is better, especially for the dirty dozen
-Wash your produce well, regardless of if it’s organic or not
Follow these simple rules and you will be much better off!
And if you’ve fallen for some of these labels in the past, don’t sweat it! Just start making more informed choices when it comes to your food.
Other labels that are totally meaningless:
-Sugar free
-Low calorie
-Low fat
-Made with real ingredients
-Heart healthy
-Multi grain

Michal Ofer Lifestyle & Wellness

29/11/2025

If Keto is so simple, why is it so hard?
The low-carb, ketogenic diet is all the rage and I’m a huge fan. What many people don’t realize is that even a low-carb, Keto diet must be done correctly if it’s going to produce expected results.
A few things about low-carb, Keto:
1️⃣ A low-carbohydrate diet encompasses a wide range of carbohydrate levels. There is no one-size-fits-all low-carb diet. The appropriate level of carbs for any one individual will be determined by their personal health goals, body weight, age, gender, health status, activity level and more.
2️⃣ A ketogenic diet IS a variation of a low-carb diet.
3️⃣ A low-carb or even ketogenic diet is easier to implement and more effective if you understand how the diet impacts body function. 👉 Metabolic hormones play a big role.
4️⃣ The most important thing about an effective low-carb or ketogenic diet isn’t what is add to the diet (fat), it’s what is remove (carbs).
5️⃣ With the right knowledge and guidance, a low-carb and ketogenic diet will naturally control appetite, reduce sugar cravings and increase energy all while burning body fat.
Low-carb and ketogenic diets, when done properly are effective strategies to induce the body to burn fat for fuel. Fat adaptation is the long-term result of a body that regularly burns fat as its primary fuel source.
Burning fat and true fat adaptation are two different things. The body will quickly transition to burning fat for fuel when other fuel sources are unavailable. True fat adaptation takes longer and is achieved when the body reaches a level of efficiency where fat burning is easy and fat has become the bodies preferred fuel source.
The most noticeable difference between fat burning and fat adaptation: sugar cravings 🍬. When you have successfully started to burn fat as fuel but aren’t yet fully fat adapted, a high-carb (sugar) weekend will make your Monday hard (and maybe even Tuesday and Wednesday!). The body will crave the carbs/sugars that it got a taste of over the weekend. This struggle is real.
When fully fat adapted, the occasional higher carb weekend won’t mess with Monday. You’ll wake up Monday morning and jump back into your bacon and eggs without nagging thoughts of sugary treats.
Not understanding the difference between ‘fat burning’ and ‘fat adaptation’ can be one of the biggest obstacles of success when trying to adopt a low-carb lifestyle and a breaking point for many people.
When a client comes to me because they realize they need help it’s often because they were doing really well but then somehow they fell off the low-carb wagon and can’t get back on. This can often be traced back to a ‘fun’ weekend.
Without real knowledge and understanding around metabolism and body function they were no match against the unrelenting sugar cravings that chased them well beyond the weekend. They didn’t understand what was happening inside their body nor did they have the support or guidance to work through the struggle.
A low-carb and even ketogenic diet can change lives for the better. The diet CAN also be simple but not necessarily easy. Guidance from a knowledgeable and supportive coach can be the difference between life changing success and mediocre results. I

29/11/2025

Diet Mentality
If you have spent your life going on and off different diets you probably have what I call the dieters mentality.
The dieters mentality is a very "black and white" way of thinking when it comes to weight loss.
You are either ON or you are OFF, you are being GOOD or you have been BAD. You don't leave room for any shades of grey.
This way of thinking causes your limiting beliefs to pop up. Your limiting beliefs are your beliefs/thoughts that are not true.
Does any of this self-talk sound familiar to you when you've eaten something you wish you did't?
- I blew it by eating X so I may as well keep on going.
- What's the point, I can't do it anyway?
- I wasn't perfect today so therefore it's a failure
- I was good for the last 4 days and I didn't lose weight, I may as well eat.
- I can't wait until this is over so I can finally eat X.
The truth is ...these thoughts are untrue and illogical.
If you said any of this out loud in the moment, you would actually realize how ridiculous it sounds to your own ears.
The problem is your brain is wired to think this way after all of the years of going on diets.
This is one of the reasons why you struggle to lose weight...because or your own incorrect way of thinking.
Losing weight and keeping it off has nothing to do with being perfect everyday until you hit your goal.
This is actually unrealistic. If you set these expectations for yourself you are doomed to struggle.
The weight loss journey has bumps in the road..its inevitable. Use the bumps as lessons that you don't want to repeat because it did't feel good.
You already know the outcome of an emotional eating decision, so why would you do something intentionally that you know will end up leaving you feeling regret, remorse or shame?
My motto when I work with my clients is "slow and steady wins the race." The journey is ongoing so don't be in such a rush. Manage your expectations of yourself and give yourself time.
If you have a dieters mentality, here are a few suggestions as to how to begin to change your mindset.
1. Start to become clear on what your self-talk is. When you hear your own thoughts you will recognize why you keep starting and stopping. Create new and true thoughts.
2. Focus on 7-days. One day of overeating won't blow your weight loss. It's a cumulative effect. So re-group at the next meal or the next day. Create balance in your week. Some days will be more, some days will be less. But unlike money, when it comes to weight loss, you want more debits than credits.
3. Get rid of an end date. Taking care of your body doesn't have an end. Create a sustainable and enjoyable way of eating that's not about restriction or deprivation.
4. You can have indulgences within reason and still lose or maintain your weight. You always need to be mindful about your choices when it comes to weight loss and especially weight maintenance.
5. Forgive yourself if you eat something you wish you didn't. Don't judge yourself. Use it as a lesson to do it differently the next time. You get to make a new and better decision that will serve you.
6. Question your thoughts and limiting beliefs. They are not the truth. Change the thoughts to ones that are true and real. As an example, if you eat too many cookies and you think you "blew it" so you may as well keep in going- that is not the truth.
A few extra carbs will not impact you near as much as hundreds and hundreds of extra grams will.
When you stop the black and white thinking and get connected to your new true and real thoughts, you will free yourself from living on the diet rollercoaster because you will no longer need to diet

29/11/2025

Eating adequate protein can address many of your wellness challenges.
But most people don’t know:
• When to have it
• The best food sources
• How much you should consume
• What it ACTUALLY does to your body
As we all know, protein plays a big role when it comes to:
• Muscle growth
• Muscle repair
• Overall health
Here are the 4 main things you should know:
1. What Protein Does To Your Body:
Protein provides essential amino acids, which are the building blocks of muscle tissue.
During exercise (especially resistance training), muscle fibers undergo microscopic damage.
It’s the protein that repairs these fibers.
Also…
Protein increases the feeling of fullness (satiety) more than carbs or fats.
This helps reduce overall calorie intake.
It also has a higher thermic effect.
Meaning the body burns more calories digesting protein.
2. The Best Foods For Protein Intake:
Here are some of my favorites (per 100 grams):

• Fish (25 gs of protein)
• Beef (26 gs of protein)
• Chicken (31 gs of protein)
• Eggs (6 gs of protein per egg)
And if you tolerate dairy
• Greek yogurt (10 gs of protein)
• Cottage cheese (11 gs of protein)
& when in doubt… you can include a high quality, minimal-ingredient beef isolate or whey isolate (if you can tolerate dairy) protein shake.
3. Optimal Time To Consume Protein:
Studies have shown that the best time to consume a high-protein meal is in the morning.
However, If you spread your protein across all of your meals you’ll maintain muscle protein synthesis which supports your muscle health.
Lastly…
Casein protein (in foods like cottage cheese) digests slowly. Meaning, it can provide a steady supply of amino acids overnight.
So the best times to consume protein?
All day.
4. How Much Protein You Should Consume:
Eat 0.8-1g per pound of body weight daily.
Consuming the right amount of protein is essential for optimizing muscle:
• Repair
• Growth
• Recovery
And most importantly, overall health.
If you take anything away from this post, let it be this:
Prioritize Protein.
Meat, eggs, & more.
It’s required for muscle growth.
It keeps you satiated.
And supports the training, energy, and cognitive function required to avoid being fat, metabolically ill, and depressed.

29/11/2025

Insulin Resistance - Some Food For Thought
Insulin resistance occurs due to poor metabolic health
When you eat, your pancreas naturally releases insulin to absorb the sugar out of your blood stream into the muscle, fat and liver cells
If sugar levels are chronically elevated, your body, like a drug addict, requires more insulin to have the same effect
You can be insulin resistant without any symptoms, since it’s a leading indicator and blood sugar is a lagging indicator
Once the pancreas is forced to start putting out more insulin, the body begins the process of dealing with increased inflammation
Over 88% of the population are not metabolically healthy based on blood pressure, blood sugar, triglycerides or waist circumference
Type II diabetes is really an advanced case of insulin resistance
A waist measurement of 40 inches or more for men is linked to insulin resistance which also happens to be the average waist size for men over 25
But... you can have insulin resistance without being overweight
Exercise and physical activity allow the muscle to pull sugar from your blood stream and use it for fuel
Walking before or after meals, even for just 5 minutes, helps to stabilize blood sugar
Muscle is the most metabolically active tissue, the more of it you build, the more insulin sensitive you’ll be, all else being equal
Added sugar and refined grains are the foods most closely linked to insulin resistance
Drinking your calories is a recipe for poor metabolic health
Heart disease is an inflammatory cascade kicked off by insulin resistance, not cholesterol or meat
A diet high in omega 6/omega 3 ratio of fatty acids is linked to increased inflammation and disease
Seed oils (canola, safflower, sunflower, soybean etc) have high omega 6/3 ratios and are added to the majority of packaged foods because they are cheap and have a long shelf life
People with heart disease have more linoleic acid in their fat tissues. Linoleic acid makes up 20-70% of seed oils like soybean,canola,sunflower and corn
Eating more eggs and less toast for breakfast will improve your HDL (good cholesterol) while decreasing harmful triglycerides
Sun exposure decreased insulin resistance, insulin levels and triglycerides in a study on diabetics
Inactivity and obesity are the number 1 associations with insulin resistance
Carbs are not the enemy for everyone but for those with insulin resistance or specifically type II diabetes, reducing carb intake should be a focus until a normal baseline is achieved
When in doubt, eat farm foods. Meat, eggs, dairy and whole vegetables.
Fasting has shown promising results for glucose control, gut health and improving insulin sensitivity
A high triglyceride to HDL ratio is one of the biggest risk factors for increased mortality
Conversely, a low ratio drastically decreases mortality risk. Triglycerides and HDL are both affected by improving your metabolic health
Resistance training raises HDL and lowers triglycerides and blood sugar
Inflammation to blood vessel walls leads to a cascade that can eventually choke off the blood supply resulting in heart attacks and strokes
Abdominal fat and insulin resistance results in inflammation to your organs that can eventually result in various cancers
Muscle mass lost due to aging greatly affects insulin sensitivity but can be combatted with resistance training
Studies show strength-trained 70 year olds can have greater quad strength than untrained 30 year olds. Resistance training is the fountain of youth
Insulin resistance places you at a higher risk for:
-Hypertension
-Type II diabetes
-All-cause mortality
-Majority of cancers
-Alzheimer’s disease
Insulin resistance is prevented or reversed by:
-fasting
-lifting weights
-shedding weight
-regular activity (walking)
-reducing processed foods
Reversing your insulin resistance will result in:
-improved energy levels
-less cravings for junk food
-improved mental health
-longer, happier life
Your children are more likely to have insulin resistance if you do, though this is more due to sharing your lifestyle than your genetics
Diets high in protein are inversely correlated with insulin resistance.
Refined grains like breads and pastas are quickly broken down into sugar in your blood stream.
Chronic sugar in your blood stream is damaging to the blood vessels, and results in crashes in energy when your body has to respond with a burst of insulin.
Resistance training helps build and maintain muscle, even in the elderly which is perhaps when it’s needed the most.
·
Exercise is important, but an active lifestyle is just as critical. Walk, bike, chase your kids, take the stairs, pick a 5K race and put it on the calendar as motivation.
Reversing even advanced insulin resistance is possible with the right mental fortitude, plan and lifestyle adjustments. But the longer you wait, the more challenging it becomes

Anumba peace health blog

30/11/2025

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