 Yoti unohinikian ni神iwa tha simeharouta biha si mwakiru nwaa kwa badawe nga pa kwa badawe wa ni ditoqia, ay naunakua ni Umiwauha lusi Shige nudyo niche? Nga manu Ewa Ngelayani Kuputul na kubita Nga mau Nian Umiwauha kwa badawe Nga na nga mwaki la, sati ya Nia kwa lusi Shige Thank you so much for joining us today. But before we talk much about detox and weight loss, what is Nutrition Therapy by Lucy all about, just in a nutshell, in short? Nutrition Therapy by Lucy, I manage it privately and it's all about managing or helping people or making the right food choices to live healthy and also to manage most of the, let's say, non-communicable diseases. Maybe in case you have diabetes, you are hypertensive, you have arthritis, you have pregnancy, nutrition must come in to manage the condition. Because you are what you eat? Yes, you are what you eat. Yes. Now we are talking about detox and weight loss specifically. There are so many things that we can touch on when it comes to nutrition. But let's focus on this particular area. When you talk about detox, what exactly do we mean? Because I'm seeing so many theories outside here, mta na sama na kula hi, I'm detoxing. I'm going for this medical treatment to detox. To this detox. So we want to, e ku detox ni ni mi, what is it all about? When you talk about detoxification or detox, we are talking about getting rid of harmful substances in the body. But it's good to keep in mind that your body does it naturally. Correct. Naturally your body has its own self-maintained mechanisms. Yes, because we have your detoxification organs, we have our skin, our liver, kidney, your digestive system, all those that are involved in detoxification. So even as much as we are taking maybe foods to help these organs to function normally, it is important to note that your body does it naturally. So can you help your body to detox? Is it right to do it? Yes, it is right. And it starts by taking care of these organs. How you taking care of your liver. By that you mean your alcohol consumption. What's your pombe? Because every time you take alcohol, you are destroying your liver cells. So it means you are limiting its function. Can you take care of your pombe? Yes, you can. You can limit. You have all the options. When it comes to your kidney as a detoxifying organ, are you taking enough water? How is your salt or sodium intake? When it comes to your skin, what are you applying, what are you doing to take care of your skin? So detox. Go back, go back. That part of water. There are people who carry big, big jugs of water every single day. When they go to work, I don't know if it is there in your office where you work, but there is always that person who has a bottle of water on their desk. How much should you consume per day? Because they keep on refilling it, refilling it, refilling it. In biology, I remember something about a cell being flaccid. I don't know what. I don't know. So in my head, I take too much water. Is that true? Actually I encourage having a water bottle because once you have a water bottle, it's like a reminder. I need to save my water. I need to take adequate water. So all those people who find them with a water bottle, it's a way of encouraging themself to take some water. Yes. And recommended, the standard one is 2.5 liters. And these people who have ndimu, is it good? Yes, it is good because it kind of gives a taste. Because sometimes you can find your water is bland, it's just there. Does it help detox? I would say it helps in detox, but if you find maybe you are struggling with having maybe taking enough water, you can do the ndimu, lemon or you can do the cucumber in a maji kind of taste. So you are organising the skin? What skin? You are maji, what? Your kidneys and both your skin. Kidney. Let's talk about the skin. These things that people apply for, you know, you go to a shop, for dry skin, for oily skin, or normal skin. Are they good? And do they have a role to play when it comes to detoxification? Even I wouldn't dwell that much because I'm not a dematologist, but I always believe whatever you are applying on your skin, it will definitely maybe help you or maybe do you some harm. But it's connected to the food you eat? Yes, but also what you are applying. So how pack it to up? It goes up. So whatever, maybe dematologist can advise this maybe better, but I believe whatever you are taking, whatever you are applying on your skin, it has effects on your health. You deal with matters concerning the food. Yes. There are people who take food, some type of food, they mix them and they apply on their faces. You see that? Yeah, doing the natural, going the natural way. Yes, yes. So the connection between food and anyway. Skin is also a way of detoxification. Yes. If you are a digestive system, after eating you must get in the fecomata, that's a way of getting rid of the toxins. So even your digestive system it is a detox feeling. Okay. So that's what we mean by to detox what it's all about. But also maybe what I can add in to help these organs maybe function normally, the detoxifying organs, you can take in maybe foods, the antioxidant and phytochemical containing foods and all these the antioxidant you're going to find them in taking plenty of fruits and vegetables that will get all the antioxidants in your phytochemicals. All types of fruits? Yes, all types of fruits and veggies make your plate very colorful. Can you just mention but a few? So you're saying fruits and vegetables helps to detox. Let's mention just but a few of these that somebody can say I want to be buying this every single day and how frequent should they take it in the morning, in the evening or once a day just to mention but a few specific ones. All fruits are good but there are some major like your apple, the berries what type of berries carrots, we have the better carrots in a very strong antiogudans when it comes to your veggies you can do all types of cabbage you have the red cabbage you have the white one you can do your broccoli like mixing your plate and make it colorful and it's okay to have these things every single day? Should you have it in the morning in the evening or just in the evening before you go to bed? You can do 4 to 5 servings per day because when it comes to fruits and veggies you are nourishing your body they are nutrient dense but very low in calories So apples berries and all types of all types of fruits because those who are encouraged not to eat some particular types of food because of some health conditions does that also play a role? Ya, it does because maybe you can't go for a food that is very high in sugars and maybe your sugars are diabetic and your sugars are not well controlled so you maybe opt to go for a fruit that is low in glycemic index Ya, and that's what I'm saying Are there any specific types of fruits that are good for all types of conditions whether they are diabetic or not Do we have any type of fruit that a diabetic can take and somebody who is not diabetic can also take somebody who has a problem of acidity is there one that they can take Are there fruits that cut across the board? Ya, there are like the apple in the blueberries to be specific the blueberries because one or any other fruit is edible because once you consume the edible skin you are consuming in the fiber Do mangos also fall there? Ya, but now some people they peel their mango but personally It's edible It's edible Ya, we should all peel those things No, no, no Amu na kata lafu na kula that's just eat everything So your apples your blueberries or any other fruit that has edible skin they are good Okay Does cholesterol also play a role in weight loss and how exactly can what should someone do to lower their cholesterol levels When it comes to cholesterol you can maybe first you can just sit down and decide that my cholesterol are high So you must go for a cholesterol profile do your lab test and once maybe you get your cholesterol profile they are high maybe you are LDL or how to refer to the bad cholesterol that's when maybe you can embark on consuming a diet that can help you to lower it and we are talking about the type of cooking fat or the cooking oil that you are using considering your fatty food the meat the deep fried foods most of the fast foods they are very high in fat Onasoma vidumina penda kukula sana Nyama choma Onakula nyama choma it's bad It's not bad in nutrition nothing is bad, it's only that we do too much but if we do everything in moderation I think we are going to go Okay, it's not bad to eat them but eat them in moderation because again we don't want to live in a lie foods are all over your pizza they are all over you don't want to live a lie but you don't have to make pizza or fries your daily meal I want to step on a woman's toe there is a lady who may feel a pinch here Onasoma vidumina penda kupika na mafuta mingi tukua ataka manichapati mafuta even if it is just boga, mayama and then you tilt the plate oil na kama onapenda tu mafuta asif mafuta na kupika give us your thoughts on that I think it's all about thinking maybe the cooking oil will make the food more sweeter which is not the case because cooking oil just to give that food that palatability but not about the sweetness actually you find that when you have that food because you feel nauseated so just you in moderate yes chakula si mafuta chakula si mafuta is what I'm saying the truth in ukweli mafuta you come in media atuna sometimes you don't feel like you take like maybe 3 spoons you are already nauseated and this is a problem when it comes to kama niku pima nioshida ama nini but you should do it in moderation niku pima in also a perception that each chakula ita kuatama niki kama futa mingi but you are actually humming yourself humming yourself and is it bad to take as you are eating there is this part of a flesh in an animal matumbo ama de kukuna patingina but you should be able to take that and for somebody who wants to detox and lose weight should they avoid it when it comes to meat or the red meat I recommend the lean meat don't go for the fatty meat I know sometimes it's sweet but don't go for that fat because that fat we refer to the saturated fat or hot we refer to the bad cholesterol in high saturated fat in your body or raise your bad cholesterol hot we refer to the LDL the bad cholesterol in your body so avoid them avoid them, always go for the lean meat ama ukinunuwa nyami kuna after you can always trim the fat now for somebody who may not understand what you are saying what do you mean when you say the word lean meat lean meat refined to let me say that the white fat if you buy maybe a fatty meat you can always trim that fat what about these guys who have chips kausha it has idea not really because I take kaushwa in me kaushwa come after there is no difference whether it's in me kaushwa or it's just soft you are taking the same thing so you will not lose weight at your cholesterol levels may you increase but also important to note don't judge someone's cholesterol based on their physical appearance you might be let me say big but your cholesterol levels are well manageable you can be small but your cholesterol levels are very high so don't judge someone's cholesterol by just looking at them at what point should you say that I think I am too fat that's mad ladies have this problem I say I don't judge my cholesterol levels I don't judge my food so it is not quite proper to judge yourself based on how you look at yourself in the mirror before maybe when you want to embark on a weight loss program you can check your BMI how you use your BMI you can go for your cholesterol profile you can check your weight circumference things like that before maybe embarking on a weight loss and for you to do that who are the best personnel to give you such kind of information because sometimes someone just goes on the streets because of the weight maybe after you go on the streets they go down to the pinky but when it comes to to your health it's very important you go to someone maybe you trust you can go to a nutritionist you can check in a hospital let your weight be taken well your height because maybe you find that some of these may be the street ones they are not well calibrated so go normally have your weight taken your height taken your weight circumference taken and also check your cholesterol because like I said you can't just sit down and judge yourself your cholesterol levels are high now those want to lose weight so what they do is they starve themselves they avoid taking some meals across or just less times less number of meals is that advisable? it is not actually fasting if you are fasting to lose weight I wouldn't recommend that because you won't fast for the rest of your life I only recommend full fasting unless it is religious but if you are doing it for weight loss you are losing something because you just give up on the way so it's all about adopting the right healthy food choices having a long term plan so you should for those who say they are skipping meals to lose weight they are harming themselves are they harming themselves? yes to some extent especially people they starve themselves from the carbohydrates like utanusia utanona times too especially the carbohydrates don't starve yourself from the carbohydrates and these are the energy giving foods and it is important to note that 45 to 65% of your daily calories should come from your carbohydrates so if your daily calories is 2000 that means 900 to 1300 should come from your carbohydrates so if you starve yourself from your carbohydrates you might not say it but internally inside you something wrong is happening you know we have just come from the holidays recently kuna wale ongo elonges a weight wali kula sawa sawa so now they are struggling to lose the weight again a few months ago what would be like your tips that you would give this lady or gentleman who is watching you today and they want to lose weight they are really trying lakini na jokuna kumahawakuli aupotizi weight na tawa kule so they are wondering what is wrong with my body what tips would you like to give them first knowing the root cause of your weight of your weight gain it could be maybe you have a medical condition the hypothyroidism it could be maybe for the ladies the type of family planning methods you are using it's contributing to all this so first your genetics might be coming from a generation where you are big people so understanding the root cause of your weight gain then after that first you make realistic goals you did not gain this weight you just over night make realistic goals set goals they must be realistic and also consistency see you later next week you know and for those who go to the gym is gym also a way of losing weight yes it is actually it contributes to 20% it is 80% clean eating and also the 20% from your physical exercise because the physical exercise working out dramatically does well to your cholesterol levels you've heard of cheat days yes they are everybody cheats everybody cheats advisable or not if you are on my program cheat make sure many are mba yes apu niki boko no like I said we don't want to live alive we keep it up we don't want to live alive we don't want to live alive we want just to live as normal persons but making deliberate healthy food choilas now I want you to I want us to give yet another example I have so many questions for pregnant women this time and season when you gain a lot of weight and I am well aware that some pregnant women now are not comfortable with how their body is what tips would you like to give them because now they are worried about the weight they acquired about their shape they feel like they have a tummy they feel like they are losing their 8 figure how what should somebody do when they have gone through that particular season actually it's okay to feel whatever you are feeling babies they come with they change a woman's body most women they experience that but what I advise is 6 months give yourself to me the baby remember this baby is fully dependent on you so make sure you are eating enough I always say eat enough don't just exaggerate just because you are breastfeeding just eat enough make yourself well hydrated then after the 6 months once you introduce the solids you can start now taking fully taking care of your weight but don't eat just eat enough then after the 6 months you can enroll for a weight loss program if it was too much but also the breastfeeding it's another way of losing weight and also reducing your tummy when you breastfeed you can lose weight you are burning calories through breastfeeding so you find your weight is well taken care of and also your tummy final question because you have run out of time when it comes to jogging is there best time to jog and is jogging a solution of weight loss there are some who jog in the morning they are those who jog in the evening so what is the best time even if it's all pent with your schedule we have the morning people we have the evening people anytime of the day when you find time you can do your jogging and look for your morning run even in run it's just anytime of the day but also maybe you can add something don't concentrate too much on that number on the scale look for other there are things we call the non scale victories you can find that maybe the number on the scale is not changing but there are other things that are changing maybe your clothes are fitting better your sleep has improved maybe your medical markers have improved maybe before your sugars were not controlled but after adopting a healthy eating plan you find that your sugars are well controlled your blood pressure your sleeping well your clothes are fitting so don't just focus on the number on the scale because that can be limiting and also not motivating enough okay thank you so much Lucy I want to give you just time for just 20 seconds in short what should be a parting short for the day when it comes to detoxification and weight loss that is the camera I can talk to somebody okay when it comes to weight loss just watch your diet choose your carbohydrates very widely go for the high fiber for the high fiber you can do things like the sweet potato you can do your you andoma the arrow roots all those holons because the fiber will help you lose that to it and also like I have said be consistency be self disciplined and also set realistic goals and also don't focus too much on that on that number on the scale because that is not the only way to measure your success okay check your nan scale victories those like I have talked about are your clothes fitting better has your sleep improved that way you can also measure your success thank you so much Lucy thank you for having me you are doing a good job we will come for more tips check her out on her website the website is called nutritiontherapybylucy.co.ke on Instagram at lusychegem youtube nutritiontherapybylucy thank you so much and that means to the end of this particular conversation but we still have more in line for you