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De'bu Restore and Wellness, ikorodu, Ikorodu (2025)

23/09/2025

Simple Daily Habits for Healthy Weight Management

Trying to lose weight can feel frustrating when every plan looks like punishment: “stop eating this,” “avoid that,” or “spend hours at the gym.” The truth is, lasting weight control is built on small daily habits that fit into your normal life — not drastic changes you can’t sustain.

Here are 5 habits you can start practicing today:

1️⃣ Start Your Day With Water
Before tea, coffee, or food, drink a glass of water. It wakes up your body, kick-starts digestion, and helps control unnecessary cravings.

2️⃣ Add Vegetables to Every Plate
Don’t wait for Sundays or special meals. Whether it’s okro, ugu, cabbage, or carrots, aim to make vegetables half of your plate. They fill you up with fewer calories and help your body burn fat better.

3️⃣ Eat Slowly and Stop at “Satisfied”
Many Nigerians rush food like it’s a competition. Slow down. Give your body time to send the signal that you’re full. Eating until you’re satisfied (not stuffed) prevents overeating and supports steady weight loss.

4️⃣ Take More Daily Steps
You don’t need a fancy gym membership to stay active. Choose stairs instead of lifts, walk to the next street instead of taking a bike, or pace while on a phone call. Small movements all add up to burn calories.

5️⃣ Sleep Well, Stress Less
Lack of sleep and constant stress can make your body store more fat. Prioritize 6–8 hours of good rest. Try simple stress relievers like prayer, meditation, music, or a short evening walk.

🌸 Gentle Reminder
Weight management is not about starving yourself or chasing quick fixes. It’s about simple habits that you can practice daily without fear or shame.

💚 With consistency, you can shape a healthier body, boost your confidence, and enjoy your favorite foods in balance.

🌿 Praise | Wellness Coach Specialising in Healthy Lifestyle Habits

22/09/2025

How to Keep Your Blood Moving Like Lagos Traffic (Without the Stress)

A few years ago, Mama Nkechi complained her feet were always swollen. She said her hands felt cold even in the sun. She was always tired, and small wounds took forever to heal. Her doctor said it was poor blood circulation, worsened by her diabetes and high blood pressure.

But Mama Nkechi didn’t buy any fancy supplements. She didn’t travel abroad for treatment. She simply changed her daily habits—and today, she walks to her shop with ease, dances at church, and sleeps better than ever.

Here’s how she did it. And how you can too.

Move Your Body Like You Mean It
You don’t need a gym or treadmill. Just move. Walk briskly to buy pepper. Sweep your compound. Climb stairs instead of taking the lift. Dance to your favourite gospel song.
Even 20 to 30 minutes of movement a day can help your blood flow better and reduce your blood pressure. It’s not magic. It’s motion.

Eat Foods That Help Your Blood Flow Freely
Some Nigerian foods are natural blood boosters.
Garlic and ginger help prevent clots.
Ugu, spinach, and bitter leaf are rich in iron and fiber.
Mackerel and sardine have omega-3 that supports your heart.
Groundnut, cashew, and pumpkin seeds are small but mighty.
Eat them often, and your blood will thank you.

Drink Water Like You Mean It
Your blood needs water to move. When you’re dehydrated, your blood becomes thick and slow.
Soft drinks don’t count. Zobo with too much sugar doesn’t count.
Drink clean water. Your body will feel lighter, and your circulation will improve.

Control Your Sugar and Portion
Too much sugar damages your blood vessels.
Too much food makes your heart work harder.
Eat small portions. Reduce sugary snacks.
Your blood will flow better, and your energy will rise.

Don’t Sit Like a Statue
Whether you’re in church, at work, or travelling—don’t sit for too long.
Stand up every hour. Stretch your legs. Walk around.
Your blood needs movement, not stillness.

Your Body Is Like a River
When the water flows, everything around it grows.
When it’s blocked, things start to die.
Your blood is the same. Keep it flowing, and your body will thrive.

20/09/2025

Why Your Sugar Is Still High — Even with Drugs in Your System

Mrs. Ade has been taking her diabetes medicine every morning for the past two years. She never misses a dose. But each time she checks her sugar, the numbers are still high. She’s tired. She’s confused. She’s wondering, “Is this medicine even working?”

If you’re like Mrs. Ade, you’re not alone. Many Nigerians are doing their best — swallowing tablets, going for check-ups — yet their sugar refuses to behave. The truth is, medicine is just one leg of the journey. If the other legs are limping, the sugar will keep climbing.

Here’s why your sugar might still be high, even when you’re taking your drugs:

1. Your plate is doing too much

Let’s be honest. That mountain of rice, pounded yam, or amala you’re eating is not helping. Even if you take your medicine, when the food is too much, the sugar will overflow. Your drugs are not magicians.

2. Your food combinations are fighting you

You eat jollof rice with fried plantain and wash it down with malt. Or you take eba with egusi and two pieces of goat meat, then sip Fanta. That’s a sugar party. Try mixing carbs with vegetables and lean proteins. Your body will thank you.

3. You sit too much after eating

After that heavy lunch, you lie down to rest. Or you sit in traffic for hours. Sugar stays in your blood when you don’t move. Even a 10-minute walk after meals can help your body use up the sugar.

4. Your stress level is high, and your sleep is poor

You’re worrying about work, family, money. You sleep late, wake early. Stress hormones like cortisol push your sugar up — even if you’re taking your medicine. Rest is not luxury. It’s part of your healing.

5. Your medicine routine needs a check

Sometimes, you forget a dose. Or you take it at the wrong time. Maybe your body has changed and the dosage needs adjusting. Talk to your doctor. Don’t guess.

Here’s the bottom line:

Medicine is important, but it’s not Superman. It needs backup — from your food choices, your movement, your sleep, and your mindset. When all these work together, your sugar will start to behave.

Don’t give up. Your health is in your hands. Use your medicine wisely, but also use your

19/09/2025

*The Signs Are Small, But the Damage Is Big*

Mrs. Bisi is a caterer in Ibadan. She’s always on her feet—cooking, serving, running around. But for months, she kept waking up at night to urinate. Sometimes three, four times. She thought it was just stress. Then came the thirst. She would drink cold water and still feel dry. Her eyes started getting blurry. One day, she cut her finger while slicing yam. Two weeks later, the wound was still fresh.

That’s when her daughter dragged her to the hospital. The doctor checked her blood sugar. It was sky-high.

High blood sugar doesn’t always shout. Sometimes, it whispers. If you listen early, you can avoid big problems like stroke, kidney wahala, or nerve damage.

Here are five signs you should never ignore:

1. Frequent urination, especially at night
If you’re waking up to p*e more than twice every night, your body might be trying to push out excess sugar through urine.

2. Constant thirst
You drink water, but your mouth still feels dry. That’s because sugar is pulling water out of your cells.

3. Unusual tiredness
You eat, but you still feel weak. That’s because sugar is stuck in your blood and not entering your cells to give you energy.

4. Slow-healing wounds or frequent infections
If small cuts take forever to heal, or you keep getting infections, your sugar might be messing with your immune system.

5. Blurred vision
If your eyes suddenly start misbehaving, it could be sugar pulling fluid into your eye lens.

If you notice any of these signs, don’t wait. Check your sugar level with a glucometer. Talk to a doctor. Eat balanced meals. Reduce portion size. Move your body. Walk. Stretch. Dance. Just move.

Your health is your responsibility. Don’t wait until it’s too late.

Let’s stay healthy, Naija.

Praise|Wellness Coach Specialising in Diabetes Support

10/09/2025

Shout out to my newest followers! Excited to have you onboard! Dede Chukwudi Okogbue, Adekola Adisa

10/09/2025

✋ The Most Powerful Medicine in Nigeria Is Not Sold in Any Shop

Let me show you something.

This is Mama Nkechi. She used to take three different drugs every morning. One for sugar, one for pressure, one for sleep. But now, she walks small after eating, drinks water like it’s her best friend, and sleeps before 10pm. Her doctor reduced her medicine last month.

This is Uncle Sola. He used to say, “I no fit leave Coke, e dey give me energy.” Now he drinks water with lime. He still gets energy, but this time, his belly no swell like before.

This is Aunty Bisi. She thought eating healthy means eating only boiled leaves and crying. But now she eats okra soup with small pounded yam, adds ugu (fluted pumpkin leaves) inside, and still licks her fingers. She just controls the portion — meaning she eats the right amount, not too much.

You see, many people in Nigeria are looking for one leaf that will cure everything. Or one prayer that will cancel sickness. But the truth is, your health is in your hand. The way you eat, move, rest, and plan your life is what decides how your tomorrow will look.

Let me break it down:

– That moment you choose water instead of soft drink, you are healing yourself.
– That time you add vegetables to your swallow, you are building your body.
– That walk after food, even if it’s just around your compound, helps your sugar level.
– That early sleep helps your heart rest well.

You don’t need to suffer to be healthy. You just need to be wise.

Managing diabetes or high blood pressure is not punishment. It’s not about counting leaves or eating tasteless food. It’s about balance. You can still enjoy your native food — just plan it well and eat with sense.

You can pray. You can use herbs. You can go to hospital. But the real medicine is what you do every day.

Your health is in your hand. Use it well.

Praise| Wellness Coach Specialising in Diabetes Support

09/09/2025

“I want to live long for my children” — but your plate might be saying something else.

Let’s be honest. Most parents don’t wake up thinking, “Today I will eat to protect my heart.” You wake up thinking, “What can I grab quickly before work?” Or “Let me just eat anything, I’m tired.”

But that tiredness, that swollen leg, that sugar that goes up and down — it’s not just stress. It’s your body asking for help. And food is the first place to start.

I know how it goes. You’re rushing in traffic, you see puff-puff seller. You buy two. You get home late, you dish rice like mountain. You’re thirsty, you grab soda. You say, “Na small thing.” But small things every day become big problems.

Now imagine this:
You wake up and already know what you’ll eat.
You have boiled groundnut in your fridge.
You cook soup with ugu and fish.
You eat oat swallow instead of garri.
You feel light. You sleep better. You wake up with energy to play with your child.

That’s food planning. It’s not punishment. It’s preparation.

Here’s how to start:

1. Write down 2 or 3 meals you can repeat during the week. Keep it simple.
2. Add vegetables to every plate. Even if it’s just a cucumber or carrots.
3. Swap smart. Oat swallow instead of garri. Unripe plantain instead of a fried ripe one.
4. Use your fist to measure your rice. Let veggies and soup fill the rest.
5. Prepare snacks ahead. Boiled egg, moi moi, groundnut. So you don’t grab puff-puff.

Your child doesn’t just need your money. They need your presence. Your laughter. Your advice. Your hugs. And that means your health.

So next time you’re about to eat, ask yourself:
“Will this food help me stay longer for my child?”

That question can change everything.

Praise| Wellness Coach Specialising in Diabetes Support

08/09/2025

*This Is How a Plate of Eba Almost Took Mama Grace’s Life — Until She Fought Back With Her Spoon*

Let me tell you something real. Most Nigerian mothers don’t fall sick because they’re careless. They fall sick because they care too much. They cook for everybody. They eat last. They sleep late. They wake early. And when sickness comes — diabetes, high BP — it’s like the food they used to enjoy becomes their enemy.

Mama Grace was one of those mothers. She loved her food. Big eba. Thick egusi. Plenty palm oil. And cold soda to cool it down. She used to say, “Na food wey person enjoy dey sweet for body.” But one day, her body stopped enjoying it. Her sugar went up. Her legs started swelling. She was always tired. She thought it was just stress.

But stress no dey swell leg like balloon.

She didn’t start with medicine. She started with her plate.

She reduced her eba to the size of her fist. Not small like punishment — just enough to satisfy.

She stopped soda. Started drinking water. Sometimes zobo, but the one without sugar.

Her egusi changed. Less oil. More ugu. More fish. Less meat.

She stopped eating by 10pm. Started eating by 7. Her body began to rest.

In two weeks, she felt lighter. Her sugar dropped. She started sleeping better. Her children noticed. Her husband smiled more. She said, “I no know say small change fit help like this.”

Now let me show you how you can do the same.

If you’re a mother, or you love one, here’s what you can start doing today:

1. Don’t let rice or swallow fill the whole plate. Make it small. Let vegetable be plenty.

2. Add greens — ugu, okra, bitter leaf. They help clean the body.

3. Choose fish, beans, moi moi. They give strength without raising sugar.

4. Stop sugary drinks. Try water. Try unsweetened zobo. Even warm herbal tea.

5. Don’t eat heavy food late at night. Your body needs time to rest, not fight food.

This is not about punishment. It’s about staying alive. For your children. For your joy. For your tomorrow.

Every plate is a chance to live longer.

Every spoon is a decision.

Every meal is medicine — or poison. You choose.

Praise| Wellness Coach Specialising in Diabetes Support

06/09/2025

Your children are watching you. Not your words—your habits.

Let me show you something.

You know that moment when your daughter brings you water and says, “Daddy, you look tired”?
Or when your son quietly asks, “Mummy, have you eaten today?”
They’re not just asking. They’re watching. They’re learning. And deep down, they’re worried.

That swollen leg you ignore.
That tired look you brush off.
That sugar level you haven’t checked in weeks.
They notice everything.

When you live with diabetes or high blood pressure, it’s easy to think it’s just your own fight. But it’s not. Your family is in it with you—even if they don’t say it out loud.

Every time you eat healthy, take a walk, or check your sugar, you’re not just helping yourself. You’re giving your family peace. You’re showing them you want to stay alive for them.

Let me break it down.

1. Your swallow or rice should not be bigger than your fist. That’s portion control.
2. Every plate should have vegetables and protein. Not just rice and stew.
3. Move your body. Even if it’s just 20 minutes walk around your street.
4. Check your sugar. Don’t wait till you faint before you go to the hospital.
5. Cut down on soft drinks, puff-puff, and heavy food at night. They’re sweet, yes—but they’re not kind to your body.

You don’t need big grammar to live well. You just need small, steady habits.

Your family wants to see you strong. They want to laugh with you, eat with you, and grow with you.
Don’t wait till sickness becomes emergency.
Start now. Start small. Start with love.

Because taking care of yourself is the best way to take care of them.

Praise| Wellness Coach Specialising in Diabetes Support

05/09/2025

🍲 The Food You Love Is Not the Problem — It’s How You Eat It That Matters

Let’s be honest. When you hear “you have diabetes,” the first thing that comes to your mind is, “So I can’t eat rice again?” Or “Swallow don finish for me?” Even plantain starts looking like poison.

But let me show you something. That food you love — jollof rice, amala, egusi, fried meat — it’s not the enemy. The real issue is how much you eat, when you eat it, and what you eat it with.

I know how it feels. You go party, and they serve rice with five meats and one spoon of coleslaw. You dey look the plate like, “God, why me?” But you don’t have to suffer. You just need to eat with sense.

Let me break it down for you:

1. Portion control
You don’t need to climb rice mountain. Just take small rice, add vegetables like steamed ugu or carrots, and one piece of grilled fish or chicken. That way, your body can handle it better.

2. Smart swaps
Instead of white rice, try ofada rice. Instead of regular swallow, use oat swallow or unripe plantain flour. They help your sugar stay normal.

3. Timing
Don’t eat heavy food by 10pm. Your body needs time to digest. Eat earlier, maybe around 6 or 7pm.

4. Balance
Add beans, eggs, fish, or leafy soup to your plate. These slow down sugar rise in your blood. That’s what we call “balance.”

Now let me show you examples:

– You love jollof rice? No wahala. Just eat small portion with grilled fish and steamed veggies. That plate go still fine.

– You miss swallow? Try amala made from plantain flour with efo riro. But keep the swallow to the size of your fist. That’s enough.

– You can’t leave plantain? No problem. Just boil unripe plantain. Don’t fry it. Fried plantain is sweet but it pushes sugar up fast.

Look, food is not your enemy. Your plate can carry both taste and healing. You don’t have to choose one and throw the other away. Just eat with sense.

You can still enjoy your favorite meals. You just need to adjust how you eat them. That’s the real freedom.

Praise| Wellness Coach Specialising in Diabetes Support

02/09/2025

🍲 The Food You Love Shouldn’t Feel Like a Prison Sentence

Most people hear “diabetes” or “high blood pressure” and immediately think: no rice, no swallow, no meat, no sugar.
It starts to feel like everything you enjoy must go.
You sit in front of your plate and ask yourself, “So what’s left to eat?”
That’s how food — something that’s meant to bring joy — starts to feel like punishment.

But here’s the truth: food is not your enemy. It can be your hope.
You don’t have to throw away everything you love. You just need to adjust how you eat it.

Let me show you what I mean.

Rice is not the problem. The problem is the portion and what you eat with it.
Instead of eating a full plate of white rice with fried meat and stew full of oil, try half a portion with vegetables and grilled fish.
You still enjoy the taste, but your body gets something better.

Swallow is not cancelled. You just need to choose better options.
Instead of big balls of white eba every night, try smaller portions of wheat, guinea corn, or oat swallow with soup full of ugu and okra.
It still fills you, but it doesn’t stress your blood sugar.

Fruit is sweet, yes. But too much sweetness — even from natural fruit — can spike your sugar.
So instead of eating five bananas at once, take one and pair it with groundnuts or boiled egg.
Balance is the key.

Now let’s talk drinks.
Soft drinks are everywhere, but they don’t help.
Try zobo without sugar. Or water with lemon.
It refreshes you and helps your body stay clean.

These small changes don’t mean you’re missing out.
They mean you’re choosing life.
You’re choosing strength.
You’re choosing joy that lasts longer than one meal.

Food can heal. Food can help.
You just need to see it as your partner — not your punishment.

So next time you sit in front of your plate, ask yourself:
Is this food building me or breaking me?

Make your plate colorful. Make it tasty.
But most importantly, make it count.

Praise| Wellness Coach Specialising in Diabetes

De'bu Restore and Wellness

23/09/2025

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