Fit, Lean & Beautiful #55: Serwah Diet’s Exercise Routine (Main)

Serwah Diet’s Exercise Routine (Main)

By, Afua Serwah Osei-Bonsu

If early before breakfast drink a smoothie for energy to sustain the workout.  Even quicker can be bottled carrot juice.  Burn incense (Nag Champa).  Play soft relaxation music or Indian ragas.  Spiritualize.  Lay out one or two Persian rugs on top of carpet to exercise on.  I like to work out in white pants and a white t-shirt.  Most are to be done barefoot, with exception of running and walking in tennis shoes.

  • Roll out thighs with exercise or massage stick while seated. This is good for aging.
  • With appropriate weight use neoprene dumbbells or other, 3-5 pounds for a woman or for a man ~30 lbs., do about 30 arm curls. One variation is standing with one leg bent up and balancing while doing curls.  Lift arms to sides like a bird.  (20) Use this opportunity to do balancing exercises like Yoga’s “tree.”  You can just hold weights on side and balance on one leg.
  • Pilates ball exercises. Lay on floor, knees bent and feet on ball, roll ball back and forth under legs.  B.  Lift ball between legs (10-20) with gradual increase. C.  Ball between legs lay on each side (10) bend legs backwards. D. Sit up hold ball between hands and twist from side to side with ball.  (10), E. Hold ball between hands and lift overhead (10).
  • Strap Exercises.   Place strap around foot and lay on stomach, bend at knee and pull back with strap.  B. Use strap to stretch out back.  One arm bent over shoulder, the other bent at waist.
  • Use Stretch book to do some basic stretches. “Stretching” by Bob Anderson.
  • Kicks. Use a tied “tape” around both feet to do front, side and back kicks.  (20 each direction)
  • Spiritual Reading your choice. (Falun Gong, Rumi, Osho etc.)
  • Treadmill.  Walk one mile, run 3 miles, walk one mile to cool down.
  • Add for variation an exercise tape. Eg. Jane Fonda Yoga Tape or other. Substitute routine for a tape or a class.  Collect tapes.
  • Weight resistance training at a nearby gym when open or set up equipment in your home.
  • Bicycling or walking in a nature reserve or your neighborhood, or with a walking buddy (relative, friend, husband, child or a dog, or friends with their dogs too or self) when possible. Try Thich Nat Hanh “Peace in every step.” Have a spiritual, intellectual or family talk, or pep talk, or coaching talk.
  • Put on music and dance. Move body to music. Take a dance class.  Work on grace.
  • Breathing exercises, circular breathing through nostrils, try Osho’s Pranayama Yoga book or Meditation.
  • Follow workout with a shower, water, and if you’re an athlete a high endurance breakfast. Try rice cakes with peanut butter, banana with seeds.
  • Infuse day with positivity, love, joy, appreciation, intellectual pursuits and lots of energy!

Fit, Lean & Beautiful #54: “The Serwah Diet”

Fit, Lean & Beautiful #54: “The Serwah Diet” based on attention to culinary joy, establishing health and a fitness regimen

By, Afua Serwah Osei-Bonsu

Morning objectives:

Make sure you get your calcium

Either from a bowl of cereal with milk or a supplement

Nice varied high joy culinary breakfast sweet or savory

Some kind of fruit and fiber richness

Nice teacup and morning dishes happy start to the day

Other things:  iron and OJ (red blood cells), Zinc (white blood cells/immune), Ensure (all needed vitamins), carrot juice (high energy)

Clear colon methods-tea like oolong or a cup of tea

Sometimes you may want a sport or high endurance breakfast like rice cakes with peanut butter, banana and chia or sunflower seeds or other seeds

Open drapes and blinds, let light in (Circadian Rhythm)

 

Lunch or Dinner (a varied culinary diet for maximum joy and maximum health)

One meal vegetarian ( a nice salad, or soup and salad etc., veggie platter, hummus, should be high energy, low calories and low fat, nuts, seeds, beans) eg. Subscribe “Vegetarian Times”

One meal high protein ( nice piece of meat, especially red meat has the highest protein, rich blood)

Evening around 8 or 9 p.m. yogurt and a probiotic (Dancer recommended)

To assimilate foods

To pass BM in the morning

Assists with weight loss

Take biotin for hair and nails

Important Drinks:

Ensure, Gatorade (potassium), Joint juice, Cranberry Juice, Carrot Juice, Orange Juice, fresh squeezed juices or live juices, teas, fresh fruity and herbal teas, lemon and honey, mint and rose water, sage, rosemary, smoothies, beer for relaxation especially after driving tenseness and Starbucks Cold Brew for alertness and studying, sparkling waters, fresh squeezed sangrias and fruity mixed drinks

Weight loss 3 things

  • Colonic
  • Liposuction
  • Exercise

Main Dietary Objectives:

Establish health!

Establish a limber spine (yoga)

Stretch

Roll out thighs for aging with a massage or exercise stick

Physical Therapy

Targeted exercise

Swim

Walk on a treadmill or around neighborhood or on a track or in a nature reserve or with a dog

FITBIT watch for steps

Motion is lotion

Have a selection of exercise tapes  or attend classes

Pilate’s ball as if “the world” is in your hands

Sauna

Dance

Relaxation music

Strap to stretch out thighs and back

Weight resistance training for lifting and firming

Heart rate up to rev up metabolism and have an active and alive system, high anima

Enough rest

Salacyn for hands and feet, peel for hands and feet

Salicylic washes for face (Neutrogena) and microdermabrasion, Mandelic peels (healthy complexion)

See a plastic surgeon for sculptra and shaping and removing of scars, tattoos and hair

Buttocks-clench butt or gluts and release daily several times, do marching in place with ankle weights and yoga

Thin fingers and prettier hands-play piano or musical instruments

Sharp mind and improved memory leads to better intellect-music

Watch out for high acid diet, with preference for a more alkaline body

Eating 10 salads can be a natural colonic

Ayurvedic products for hair and skin (Himalaya Products, http://www.Iherb.com)

Infusium hair tonic as hair food for shiny healthy hair

Use “Refresh” eye drops for your eyes to sparkle and be lubricated

Keep Triple Ointment in the bathroom to tend to any burn, scrape, cut or wounds

Worry about your little “pooh bear”  when you are in need of a colonic and you are looking like a bear filled with poop in your colon

Occasionally fast with a maple syrup, lemon, cayenne pepper and water drink in very short periods like one to two days depending on what’s healthy for you, consult a respected fasting book

If your knees and legs are healthy enough, be able to run 2 miles fast like a police officer for optimal health

Also for good mental health and to fight depression: keep brain chemicals balanced, stay active, fill life with positive activities, the more active the less time for depression, work with circadian rhythm and light, work out/exercise to increase positive endorphins, propel yourself with goals, have a North Star

The above is based on the author’s work with nutritionists, physical therapists, personal trainers and management of a health food store.  Author had a life-long intellectual investigation into health and fitness especially after her health was disrupted with an injury and more acute attention was needed to restore health.  Being more of a “demolition” gave her strange insight into what it takes to restore, achieve and maintain optimal health.  This author’s idea of health pertains to diet, fitness and attention to joy. She believes culinary is integral to joy and would not forsake culinary for a diet, but intends to create a scaffolding that includes it.

Fit, Lean & Beautiful #53

Fit, Lean & Beautiful #53

By, Afua Serwah Osei-Bonsu

Here are some soothing fruity and herbal teas, easy on the stomach, anti-stress, without caffeine but with some other perk:

-Lemon + honey (squeeze juice of 2 lemon wedges, plus 2 tsp honey) + hot water

-Fresh mint + rose water or orange blossom water + 1 tsp sugar+ hot water

-Fresh Sage + hot water

-Fresh rosemary sprigs (newborns mother) + hot water

-Chamomile + honey + hot water

-Sleepytime Tea with milk, honey + hot water

-Mulled tea of orange peels, lemon peels, and their juice + cinnamon stick and honey + hot water

-Lemon Grass + hot water

-Sweet Basil + hot water

-Sorrel + 1 tsp. sugar+ hot water

-Bergamot Tincture 3 drops + hot water

-Lemon Verbena Tincture 3 drops + hot water

-Lavender Tincture 3 drops + honey + hot water

 

Fit, Lean & Beautiful #52

Fit, Lean & Beautiful #52

By, Afua Serwah Osei-Bonsu

One thing I think that can be learned in a New York City Bra Shop is to position your breasts and “wear” them in a desirable fashion, lifting and holding them in place with a good brassiere.

Learning how to care for fur is high on the list of priorities.  It’s good to know where to get garment bags to hold furs and where to dryclean and condition furs.  Avoid a dried out or shedding fur.

While you’re working on your fur it’s good to invest in leather cleaner, a lint brush and fabric defuzzer. What can also be good is wool and cashmere spray.

Mothers and fathers establish ego with their child’s school lunch.  Look for parenting magazines to have good recipes like hummus and cucumbers or dumplings and sauce for children’s lunches.  Children’s school lunches may be where the tastemasters get distinguished.

 

 

 

 

Fit, Lean & Beautiful #50

Fit, Lean & Beautiful #50

By, Afua Serwah Osei-Bonsu

A Baby Workout

  • Waist line twists (30) bend at elbows raise to chest horizontal, access waist and twist
  • Run in place (5 minutes cardio)-simulate running
  • Sun Salutations (30) raise outstretched hands above head-breathe in, lower outstretched arms and breathe out
  • Hamstring Stretches-prop foot on something about a foot and 1/2 high  (trunk or an ottoman or a chair) and stretch back of knee  (count 30)
  • Neck rolls-place ear over shoulder and roll head in circles (while sitting)
    (4 times then reverse and go another 4 times)
  • Ankle circular stretches (while sitting) (5 each leg)

This is a good workout at home when you haven’t made it to the gym or are traveling and in a hotel or need to quickly reduce tension.  It’s quick, light, and has low fatigue, but good stretch quality.  It can also be good for an elderly person, or someone for one reason or another doesn’t make it to the gym and wants a 10-minute routine or a morning routine or a TV routine or a turn on the radio routine.

Fit, Lean & Beautiful #49

Fit, Lean & Beautiful #49

By, Afua Serwah Osei-Bonsu

Here’s to getting fit in the New Year.   The January buzz for fitness and “dryuary” without smoking etc. has already started.  What really sounds great, if you are feeling like hell is to take action.  There’s nothing wrong with making some dietary changes to slim down.  What really seems to work after one friend promoted a diet of “omissions” no rice, no potato, no pasta etc.  What this writer finds works well is to assemble a binder of good, healthy lean recipes with careful research where you may store notes and ideas.  The internet is always your best friend, try websites such as:  perdue.com, halfbakedharvest.com, dinneratthezoo.com, Bon Appetit’s (Healthyish Column-subscribe) and keep searching online for good salads and dishes that float your boat health wise.  Assemble a binder for lots of good ideas and look through cookbooks, make photocopies and place them in the binder.  The binder will promote a lifestyle of health and give you lots of healthy options.

There are many dishes and desserts with lean qualities like Zatar, or cous cous, Fig Newtons, Mamoul (fig cookies), fruit cocktail, canned sliced peaches, tangines (homespun ones), quinoa, lots of seeds and dried fruits, tabbouleh, kebabs, cucumber salads, hummus, Buddha Bowls, strawberry spinach salads, vegetable plates with toasted nuts, Proactive Yogurt, minestrone and ciabatta sandwiches, cranberry juice, popcorn, herbal tea, little garden salads, spinach dip on pita, pretzels, celery and peanut butter, chicken salad, Nicoise Salads, plantain, lemons, yogurt, carrot juice, soup and salad, sandwich and soup, sandwich and salad, Mediterranean, African fish stews can be eaten with crackers.  One wife has her husband eating meat sauces with dippers for a savory lunch minus the starch, to trick the body he ate big, but actually ate small.  You can layer up a hummus platter with squash and lamb, then eat it with pita.  Dinneratthezoo.com promotes eating in big platters for big families.  Lay out several choice veggies etc. in a platter and everyone take a portion.  Diets heavy in turmeric promotes cleansing too, try chicken curry salad in a pita.  Antipasto platters are a nice change of pace.  Chicken teriyaki or Thai chicken salads with papaya and lime are nice choices.  You may want to make up fresh salad dressings to excite you for salad.

Broccoli salad and chicken salads are nice.  Black eyed pea stew with sausage is hearty. Lentils, broccolini and feta.  Sheet pan smoked sausage, apple and root vegetables.  Roasted salmon and citrus salsa verde.  Avocados.  California salads with chicken, avocado and goat cheese.  Crispy Chinese Chicken Salad.  Classic Cobb Salads or Waldorf Salads.  Southwestern Style Chicken Fajita Salad.  Acorn Squash cooked with Mango Chutney.  Try searching high and low for good interesting healthy options.  It’s nice to stay a foodie, be into culinary, make sure you get a quality meal and burn, burn, burn it off later.  The fewer the calories, the less there is to burn.  Don’t give up all your favorites, work out more.

What works really great are the zero calorie lemon-lime seltzer waters, to replace heavy sugars with satisfying refreshing drinks that are high in electrolytes.  The basic idea is to burn off more than you eat and what you don’t burn you keep.  You need cardio, to rev up your energy, metabolism and to burn calories.  Things like cycling tend to keep you at a long steady cardio rate.  If you’re in a cold state then stationary bikes or spinning classes or recumbent bikes.

What also adds to a work out and reduces depression is staying busy and working.  Get a few jobs and volunteer often, figure out a few ways to serve your community.

To enhance your workout, you may want to use protein powder shakes with milk and banana and super green food smoothies with blended fruits.  Balance your quantities with your desired physique. Buy a scale.  For men, very often muscle building powders and shakes are needed in addition to protein powders etc.  It’s a good time to look into gyms and see what local exercise and yoga classes are offered.  Some places offer Butts and Guts classes etc.  One gorgeous male model promoted twisting at the waist to restore the waistline-just light twisting right to left works.

What I heard is not to look for magic pills, they can put 100 lbs. on you in five minutes. Iron and Zinc are good for red and white blood cells.  Oh and back to basics- clear the colon.  It’s a great time for a closed system colonic to start shrinking faster. Other things to think about are a variety of cleansing techniques:  detox footbaths, fasting, microdermabrasion’s, saunas and ready clean drinks are all good for renewal and cleansing etc.

After you have your diet together, your regime together, have cleansed and blank slated (removed hair or tattoos, scars and stretch marks)then it’s a good time to make an appointment with a plastic surgeon for a consultation to work on making some improvements to your health and beauty.  Annual liposuctions can benefit the heart and whole bodies overall health.

It’s a new year, time for a new you!!!

Make some goals and get cracking!  May your purse also clackity clack to set everything into motion.

Fit, Lean & Beautiful #48

Fit, Lean & Beautiful #48

By Afua Serwah Osei-Bonsu

 

Eating healthy while working out is always a challenge.  Try this Buddha Bowl Book List:

 

Nourishing Superfood Bowls, Lindsay Cotter

Buddha Bowls 100 Nourishing One Bowl Meals, Kelli Foster

Buddha Bowls Cookbook 2018, Cara Banks

Build-a-Bowl, Nicki Sizemore

 

 

Fit, Lean & Beautiful #47

Fit, Lean & Beautiful #47

By, Afua Serwah Osei-Bonsu

When “pumping up” muscles develop and sometimes knot.  You may have heard about these famous little knots one gets in their back or their buttocks region?  Gyms of the future may need to incorporate Physical Therapy or Massage Therapy to work out the knots that people accumulate from stress or with just simple “pumping up” of muscles or with targeted exercise.  A good PT or massage therapist can smooth out the muscle and restore their patient back to health.  It is as if to achieve optimal health we need to get massages or “worked on” as is said in PT following periods of exercise.  Wouldn’t it be great if there was an X-ray device that told you if you had knots or problems with muscles?

 

Fit, Lean and Beautiful #46 Cold Remedies #2 Chicken Soup Recipes

Fit, Lean & Beautiful #46  Cold Remedies #2 Chicken Soup Recipes

Compiled by Afua Serwah Osei-Bonsu

Simple Stock

4 pounds chicken backs, bones, necks, wings broken up

2 medium onions quartered

2 medium carrots quartered

1 large celery rib with leaves quartered

2 cloves of garlic, unpeeled

4 sprigs parsley

2 sprigs fresh thyme

1 bay leaf

10 black peppercorns

 

Place chicken in a stock pot, add 2 quarts water, cover chicken by 1 inch at least.  Bring to a boil over medium heat, skimming off foam.  Add remaining ingredients, reduce heat and simmer, partly covered for about 2 hours, add more water if needed to keep ingredients covered.  Strain through a sieve.

For a richer version do the same but add ½ cup dry white wine or vermouth plus two scallions cut in 1 inch pieces.  You can also roast chicken bones at 375 for 40 minutes.

Classic Chicken Soup/Basic Medicinal Chicken Soup

1 chicken 3 pounds cut up

2 onions chopped

3 stalks celery scrubbed and chopped

2 carrots scrubbed and chopped

1 tsp salt

3 sprigs of parsley

Ground pepper

Combine all ingredients with 3 quarts water, bring to a boil, reduce heat and simmer, partly covered for 1 ½ hours.

For other variations add a can of coconut milk and curry.  You can add cooked noodles, rice or potatoes.  Make additions to individual pots or add to bowl, as they may turn glutinous in pot.

Greek Lemon Chicken Soup

8 cups chicken broth

½ cup fresh lemon juice

¼ tsp. freshly ground pepper

½ cup white rice (cook rice and add as you eat it)

1 medium carrot, shredded

4 egg yolks

1 cup chopped cooked chicken

1 lemon thinly sliced for garnish

In a large saucepan, combine chicken broth, lemon juice and pepper, bring to a boil, add rice and carrot, Reduce heat, cover and simmer 25 minutes, under rice and carrots are tender.

Remove ½ cup of soup and gradually whisk into egg yolks.  Stir back into soup.  Add chicken and heat through, do not boil, or eggs will curdle.  To serve, ladle into bowls and serve with lemon slices.