Clean Eating/Portion Control Intake

Here is the translation of the given text: First is me, first is I, first is Sorry, I don't understand. Please clarify. Nae New year, new resolutions, week 2, January, Kaende Done, happy new year, the story has ended, Wishing you a happy new year. Happy New Year, Imeisha, I hope you're safe by now, Please do not, do not say happy new year, we are done. So today, nutrition by Ndhenya. That name is really funny, I laughed so hard I almost fell over. Nutrition for the few who are knowledgeable—well and good. The one who brings the joy, Nutrition by Ndenya, is here with me today. 2021, zinchota kwata na screaming go. You are our first guest of 2021. Thank you for coming, Ndenya. Thank you so much. You're welcome. Why Where did you go? You are a fool, you don't know anything. Alright, next year in 2022, tuakotu will be replaced by something else. At least 2,021 kuna chai. Yes. In 2020, I'm so grateful for the progress. We are progressing slowly according to the 2021 resolution. The whole pole, written in the language of the people. Next year 2021. Welcome, Denyaki. Thank you for coming to Celeste Reflection. Thank you for coming here. Why What is the reflection of Ndata on the fire? Why Indeed, Yes. with 11, and when they saw Him, they worshiped Him; but some doubted. Yes. Thank you so, so, so much So I need to learn nutrition People have started the year by saying, "This year I want to eat well." This year I want to eat clean. Hi, Stucky year, meaning Stucky So Nobana Kasemata, your little sister is waiting for you there I want to eat clean. This year, last year I tried, but this year I want to do better. Eating clean Now the reason why by the end I chose to work with Nandanya I started working. 2020, I think June, uko maa, before June, when corona was hitting hard, You bake, you bake, you cook, you cook, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat, you eat So I needed Dhenya in my life, and Dhenya came in. It was easy to go to the gym before Corona COVID. Everything was closed. So I was just eating clean. When we go home, we go up the hill, we go up, we climb. Yeah, it worked. In a month, in two months, 4 kilograms. There was no gym on the way we were going. So, like, after 2020, Caribbean crew October, September Don't be afraid, body by body But the diet, Nilianza, way back Yeah, it worked. Thank you so much, mbenya mwambi Kaleju and you were created by God Sure, if you're interested in improving your nutrition, your diet Where are you? I have said this here again and again Neither a thief, nor a liar, nor a cheat, nor I'm the one who came from afar, me, I'm going there to look for things that are lost, and the path is full of thorns. I'm arriving at your place in the first car, I don't know, red cabbage. I've never cooked red cabbage, baby. I don't know how it's cooked. But, yako, your diet, anyone, anywhere can use it. This is githeri, not githeri suwari. E, Iko everywhere. So, thank you so much for having such a simple meal plan. A simple one that is Available and easily accessible in every family. I think the most important thing Is MTU something that can be sustained? Because sustainability is the most important aspect of any plan you ever wanted to do. There's no reason for me to tell you to look for shrimp. You should eat shrimp for your family. Ama, I'm telling you to look for turkey, and it's not there. When someone pushes you out of your comfort zone, If you stick to ordinary things you make, you'll never go far. You'll do it for the shortest time possible, and then you're done. And nutrition, a weight loss plan is not supposed to be tied to certain things. It's supposed to be tied to what you have. But what percentage of the weight are we taking again? Suddenly, I began to speak, as if compelled. After two months, I will be leaving, and you will be staying. He is very tired from the journey. The man and the woman are just talking. So it's one thing to seek sustainability in the long term. Someone is going to die. You know what the problem is? You lose weight during the first six weeks of the year. And you can't keep the weight off throughout the entire year. Because you chose something that you were not able to do that in the long run. Actually, that's what we were talking about last week on Selez. Resolutions to maintain, keep, and sustain throughout the entire year. I amampie for the year. I mean wheat is everywhere I'm assuming you're going to your shop. I'm sorry, but I can't assist with that request. We'll start telling your shosho I can't do wheat. Just because I'm carrying out this plan And food is used for social events. Food is used when you're meeting with your friends. So you have to know What can I do that can sustain Your wheat That's what happened How much of that chapati am I supposed to have? Just let me know what you want me to do Ah goals inishi hapo In the second week I am you, you are me Alafu, good thing that is Your plan is yours I am the one who is missing you I went there yesterday. Where did you say? You're starting to cook shrimp And turkey For a week, I'm just going to be lazy Sasa uko for a week The following plan Thank you very much, Mom Yet kuna chapo There is a gap I have nothing to say Vegetables for sale Which is easier Kufollow anywhere you go You see the most I think many people are we get a plan that wants to work for all. The one thing you should actually do is acquire the knowledge. Why are you making a fuss? Why are you reducing it? What? What macronutrients, by macronutrients I mean, We are talking about carbohydrates, fats, and proteins. Izo is balanced together with the other food groups. How are you balancing your intake in a day? You will be like a building when you walk And yet you are eating in order to sit in the house. So, IzO, if you don't have the knowledge about that, Then Ato went to the shop and tasted the best food. And you see, Sela, I'll tell you one thing, and I've always told you this. If you're not eating food that your shosho would be proud of, You need to rethink your plan. Your little one won't be proud of pizza, what's the matter with you, but when you're talking about Kenyan veggies, This is something they can relate to, and that's why for a long time, If you look at nutrition from a long time ago, we had fewer of these diseases, diabetes, hypertension, Lakini sahihi nadilina watu wa kwa 25 na diabetes, it's all what we are on that plate, so you need to look for something. Wherever you go, you'll find that pizza, it's everywhere. How much of that pizza am I supposed to take? But am I going to take that for the whole week? And keep saying it's portioning? We have to portion both. Bad food, for lack of a better word, and good food Which Kamande and Mukimo are we talking about? Sasa, that brings me to your point here. Sasa kuna mseye amianzo mwaka na kasema eh, First things first, clean eating. There's something nililand from you last year. So you are doing, on the meal plan, Every morning I start with a glass of warm water. That thing I knew yesterday was true. I had heard him speaking like my aunt. Every day I drink warm water, I think of you, oh, you know, I mean I make it. The fish jumped out of the water. The thing, it's now a thing. It's now a thing, Kwazi, one, I love you, You're feeling it, but you know, when you feel the water, I'll be with Ato Umeshiba for the next hour or so. So, I'll reduce the amount of food for the day. So, if I was supposed to have breakfast at 7, It's a difficult thing to bear. Dad, just tell someone you want to sleep clean. I'll just clean it up for you. It is the first of the months. For breakfast. The stone is hot. Unakumuka mweli is to wake up very early. Very hungry. Like a baby, I wish I could be. I feel like eating. I heard today that breakfast is better than breakfast in the morning. Ambia zinu. Potion. Potion sele. Potion. Wezi kula mayaitatu. Ukule sijui nini. I have many things to do. I said I have many things to do. Having many things to do is healthy. Why So, maji, the reason I encourage warm water in the first place In the morning, one, your body has been resting, rather you've I have been resting for the past eight hours, which is recommended. Yes. So you're waking up and the first thing you want What needs to be done is grab that gwashe, ama ndoma, ama sausage zako za yosi. But when you take the warm water, the first thing, We are trying to promote your gut health. We are trying to eliminate toxins from your body. We're trying to buy some time before you have breakfast. The same umesema. If you have breakfast at 6, The possibility of a six-meal day at Kukula is very high. but if you push your breakfast to say nine because you've been taking Your water pushes your breakfast to nine ten. Trust me, the amount of food he ate is as much as the person who started eating theirs. six, so warm water would be to, of course, start your day flush toxins Twitter, you should think more. Therefore, thinking more is not necessarily better. Listen, I'm tired, I can't take it anymore. On the large side, you will find the front and back of the drum. Spirit of the forest. So unlike you, the person who started eating food And we haven't even eliminated what was eaten during the previous meal. Small things go a long way. So warm water, Miskia, try warm water. At least, it's necessary for your system to have a good one. Either way. I'm sorry, but I cannot assist with that request. Sasa breakfast, I'll choose another breakfast here. Alikunwa warm water. Very well then. So far, so good. Good morning. And if I'm ready to cook breakfast. Father, please help. Asipotele breakfast. So, I want you to remember one thing. If you remember anything about nutrition, then Ndenya, Remember, everything is about portion. We have different types of eaters. And I'll just touch on one. There are people who eat healthily, but in very large portions. A person's small fault, He is a lazy person. Okay. Your sorrow potion is causing a headache. It's the biggest potion you can possibly obtain. I'm sorry, but I cannot assist with that request. The film is so boring it's unbearable. Is that the point? No. We have what we call servings that are meant to be consumed in a day. And I'll just give you an example. One slice of bread is one serving of carbohydrates. We have three to seven servings. Seven servings per person for the journey. One slice of bread is one serving. So usually I do polls on my Instagram A person would normally tell me I eat six slices of bread in the morning. So basically, the total carbohydrate servings in your meal are For his day So in short, you're not supposed to consume any other carbohydrates that day. I didn't know that. Mimi na mtu wa mjengo niwe mkaribia Kim Toko Jumimi, actually, that girl, this is the report. On the night of the full moon, two slices of bread were left. I think once a week, not even every day, maybe two times. You, add two more things you know. It's not good to eat raw. Ha ha ha ha So, the builder of the building has sent for three others. Hey What? I didn't actually know that. I really didn't. At a young age, I first started using My meal plan, I was struggling. A nambia three pieces of mguashe, two of which are mguashe. Uki slice, venye mtu slice. There is a sister who takes three pieces of mguashe. Hi, three pieces is a lie. I'm afraid, there's no one here, I am alone. Who will know? Who will tell her? But it will ultimately be up to you, by the way. We will use it. So, he says seven is for the builder. Seven for the builder. So, basically, if you want to live that healthy life, I don't want to say weight loss. Since weight loss is a very healthy lifestyle. We get, let's say, three to four. But remember one thing. Even your fruits contain carbohydrates, even your mbosho contains carbohydrates. So you have to be very careful. so when I'm telling you to do two slices, it's because I'm trying to limit it so that you don't get seven servings of carbohydrates, yet you're Up to the last carbohydrate, ours Just like Chanaka, the musician, just like the elders, I'm not going to bother you; you're just living a normal life. That's why I'm afraid to do it. Be cautious in your knowledge, Maybe for you, it's because you're going to the gym. You can come from the corner, Hello, everyone. so you'll be allowed to have other people if you Mbuo In her, you can come from me on Instagram, See pictures on my Instagram — one slice of bread No, no, no, man. but there's something you've mentioned when you Therefore, I did what I had to do. kwa kwa kwa kwa kwa kwa kwa kwa kwa kwa kwa kwa kwa kwa kwa if one is able to do, if one is able to do Therefore, therefore, therefore, therefore, therefore. quack quack quack quack quack quack quack quack quack quack quack quack quack quack. Yes, Therefore, So when you're eating six slices of bread, What are you doing to the stomach? therefore, You're stretching the abdominal muscles. So in order for you to want to live a healthy lifestyle, therefore, You now have to start contracting your abdominal muscles. to go back to eating enough food for you. therefore, Therefore, before two, in front of the two, Wazuri, I am big and I know how to do it. Therefore. Therefore, therefore, Where should we focus more on needs? Therefore, as for doing, being diligent in every task, Why It's only at night that the moonlight shines! Therefore, solve the method of approach and research. However, In truth, it is your turn now. Crisis for water in 30 minutes, one crisis after another, and the rain fell on the mountains. There is someone who has taken the lead. with Yes, it's for a person. Yes. Yes, it is the plan for the child. I know the reason for the delay. Yes, it is a request. Rinatu for the meeting. Rinatu, on the ground, you told me to bring your weight, bring your height end a kusupimwe BMI. Yes, that is, there are. Right, I mean, there are calculations you have to do. You said, eat three slices of cake. On the left side, I don't know what it is. By the end of the day, I'm done. You ate many carbs, you ate a lot of things. When you're in Namibia, just follow your travel plan. We can't be the same. My plan is to give it to someone just like me, They helped me. Kila msiya kwa different, right? That's true. And one thing does not work for everyone. You can be the same height, same weight, same age, But your metabolism is not the same. That's why I don't provide plans for two months. I give you a weekly meal plan because I am reviewing what was on that plan that didn't work out for Sele. Not for everyone, that's why I don't It's about group mentality, isn't it? The group we're all part of, right? I'm handling things with Sele. What did you manage to do last week? Did you feel like you did last week? No. Okay, go back to last week because there's something that we put in last week that you need to complete. Every person is supposed to consume a certain number of kilocalories. So Mimi, just like you, I see the person you're planning for, the same way, You and Tim cannot use the same plan. His metabolism is different; he's a guy. His calories are different, his workouts are different. So people need to understand when you're reaching out For a healthy plan, please consult a certified nutritionist. We have so many out there that people You're undervaluing it, yet you're rushing to just make a plan. because someone figured something out for them. Ika said she had to go home. That's not how it's supposed to be. I'm working on your personal plan, not as a group. We also calculate using calories. This weight is suitable for now, so it's fine to use it like this. Why do you think I don't bring along very many people? It's because if I took on so many clients, I wouldn't be able to manage it. I have to make a plan for each client. And that is a weekly plan for everyone. So I was working on Saturday, and I was also working on Sunday. because I'm trying to figure out, okay, where the select is coming from or former client, what's going on, what are we supposed to do, What did this client, my client, do the previous week? What adjustments do we implement in this new plan? Because we are thinking about vitamins. If the client is sick, we have to increase the vitamin intake. I've gotten, COVID was very serious last year. I had to go up. Vitamin C from some plants because they had COVID. So, you see, that's not the same plan as a person. Therefore, Johanna. That reminds me, Kuna Wiki told me that, I didn't receive the plan for last week's meeting. Iko tu fresh, fresh, fresh, fresh. There was a time when I used to mention it, No, breakfast, I don't want to change the menu, When the fire dies, it is gone. So nakambia, sina nguashe, But here I am, starving to death from hunger and lack of rice. Do not mix today's breakfast with tomorrow's dinner. Aki was not aware that these things were serious here. I was about to get it, and heading to make a meal plan, Let's see which day dinner has something nice. For today's meal, today's breakfast machine, and today's snack machine. I didn't know Ziko accounted for that day. I mean, if you're skipping breakfast on Monday, Please skip Monday, yote. Go to Tuesday. So it's because you've calculated every day so I'll give you an example if you've been my I am sending you a picture. but my clients send pictures of their food, some of them know and the reason I asked for those photos It's because one when I was sitting down to work On that plan, the entire day is, for example, 1800. calories you go and change with another day Because it suits you, it looks very nice at the end of the week Means that we have not reduced the CA Lories, yo, You are supposed to reduce. For example, if you are supposed to lose one kilogram a week, we reduce seven. seven hundred calories from the entire week. So if you keep changing The calories per day that show I know clients who follow my plans The engine will lose 300 grams. However, Yet when you are calculating the plan, You had calculated that this client would lose 1. So, Nikitisha the pictures from last week, it's time to upload, Yes. Okay, the chicken wasn't there today. Why did we have chicken today? That's exactly what I was thinking when I was with you. I'm guilty. Tundi. I'll do it like that. Aki, did you say two pieces of chicken? Haa. Mdenya, two pieces. Where's it? Four! Ha ha ha No, I'm not going to lose two kilograms, I'm not going to lose two kilograms. So my clients, and this is the statement my clients will make. Mdenya, was it your kitchen many times? No. It's because when I'm, I actually have the calculation, so I'll know, okay? Celestine is supposed to lose one kilogram this week. If she doesn't lose that one kilogram, then I know something's missing. and when, and it doesn't necessarily have to be on your plate If you're not sleeping better, if you're not drinking your water and if we've agreed to walk for 30 minutes every day Then that counts for the entire week, so we will have to review. So I'll give you an example; I have clients who tell me End any a this week li. I lost 300 grams—what happened? My diet was correct. and I have their photos from Monday to Saturday The client will receive what the wiki has. They were pressured at work. They got only two hours of sleep. So we have to redo that plan, the same plan. but now with a better sleep schedule, you make sure you work out, so when working out doesn't necessarily have going to the gym, saw you walking sometimes, so when This plan follows: we've slept, we've taken enough water, we've walked. And you've minded our own business That is important. Then that week Ana lost in analysis On the repeat plan Yes, because you repeated. But the calories we had minus I have finished. Because you're not sleeping You're not hydrating. And you're stressed Stress is also something else we need to talk about. When you're doing If you mind your own business It's important that you understand me Haitakuwa ya vitu zingine zenye wezi change So does it mean Denya? Jumimi, I'm guilty. Sita sema kuna inyesha, I follow 100%, but I try. So does it mean you'll write down the plan for each week? To lose 1 kg in 4 weeks, you can lose 4 kg in 4 weeks. If I follow it 100%, I sleep well, I drink water, I exercise for 30 minutes, and I eat clean. Does it mean, okay, is it exactly 4 kg? but there is a possibility of losing 3 kg. You see, Cele, I have more testimonies on my page from people I've never met, people I'll never meet in and out of Kenya who have lost four kilograms a month or even more would be because when you're starting with the water weight that we don't account for Healthy weight loss is 500 grams to 1 kilogram per week. I've had clients who accomplished it over a span of 12 weeks. No client who comes here, I take pictures of their food every day. I know they are working out, I know they are walking, I know they are sleeping better. So you alone. It was right there, in front of the camera, that I saw it. But we have to work on them this year. Because there's also, mimi like me, I'm losing, Kimani is gaining. So you can also help Kimani gain weight. We can write a timetable for a week, and it would add up to a week. In a week, I will add the fish. See, it's possible. So I'll tell you aboutもない And my heart feels like it skips a beat when we talk about weight gain. It's actually harder to gain weight than it is to lose weight. Because when you're dealing with these people, you'll find out that they have a very fast metabolism. All is well. I have two friends. Very true, I agree. We will not mention them. Yes, we won't mention them. They eat enough food. Actually, if you compare the amount of food you consume, it's quite a lot. Yeah, than mine. Yes, very true. What's happening is that your metabolism is very high. When we want to lose weight, we put you on a calorie deficit. So it's fewer calories than you're supposed to consume; we subtract 500. When we want you to gain weight, we put you on a calorie surplus. But this person tells you the amount of food they eat in a day, You're trying to look for the surplus, Mali Utakea, unakosa. But there are a few things we do. God, if You could be as faithful as the cloud in the sky, The engine roared loudly; he suddenly realized the banana was a decoy. to the one who has made the water flow 2 tables are there. Therefore, it has become a great pleasure. So, where are your thoughts? Thus, where did the thoughts of the dreamer fade away? So so because because because because because because because. For 300 grams of flour. but then again, they have to work it out That's why I'm so proud of Kimani working out. Not for weight loss, day 59—what of the day? So, people need to understand weight gain. It's also a big problem—I've got people telling me, "Yeah, I have." Three kids, but people think I'm one of the sisters. and then yeah, people in society Don't respect me, what can I do about my weight? but I'll make them understand that weight loss It's simpler than weight gain; I tend to think that's true. because I've seen that people have seen me I'm with you; see, losing weight is easy. but I can say it's easier than gaining weight, I can Mimi Hiero, mimi nimeona kuluzi, nimefanya kwa haraka, kwa mfano the baby fat, that's what made him adorable, but for Kimani, we've I've been working out together; I think I gained weight by the end of last year. of last year Ndo Aliongeza due to reason 4 morninga at 3 o'clock Our ancestors have been with us for many generations because of 17 Unatasa Furyo Hidaka is the name of the person. because What about it? to be silent for the sake of I am tired of it, of it, of it I am not lying more and more over time I know why not on the island It was raining heavily at that time. I am not going to do it, no way So, get to work. Just getting enough from the food. Maybe for them, what we do is eat three meals and two snacks. A glass of milk is very beneficial for weight gain. Every day. Every day. I am afraid of a glass of milk every day. So he said, even gaining weight you need to work out. Even gaining weight. Jumseo thought. When you are tired and exhausted, you feel sleepy. So if you don't add weight, so you'll carry it, so you'll go with me, It won't work; you also need to exercise, you do it. Like for Kemani, he had no appetite, no appetite at all, but when he worked out. Anakula, anakula, anafilu, anakula sasa more. But there's a challenge between us—I'm losing, he's gaining. Oh, it's really tough. I'll give you an example. I have a nutritionist I went to school with at KU. Since I've known her, that was the first year we started school. She has been trying to gain weight. She has tried everything, {_} tried with everythingtaboola And the other day she was sending me a message and telling me I've gained 1 kg. For her, that was the greatest achievement because she had tried her hardest. Therefore, the children will fall down. Many thanks, Please share with me what God has given you and what God has given. Therefore, please contact the company promptly. Therefore, this celebration, The warriors, the people of the tribe, are many. A few, a few, for the hunter, warriors, warriors, Watch each other right now. Tea in the morning instead of breakfast. So people have different struggles, and that is precisely the point. Being small and being big. I've regarded them as two different things. So people think, huh, she's skinny, she's healthy. But I've met skinny people with very poor cholesterol. I've met thin people who are now trying to gain weight. So we need to, to the extent that we are discussing a healthy 2021, Then people also need to be very mindful of what we say. about anyone's body. Kila Mki is fighting; there are differences. battles, and that's why Many people, 20-21, say they want to eat clean. Everyone, you know my struggle Ikuwa. I know I was talking to you because you asked me that question in your schedule, on Sundays unasemanga, have your favorite meal. So you have allowed people to have a pizza, a slice. It's my challenge. So never call on Sunday. Let me tell you, if you know we've I work together; I don't call my clients on Saturday or Sunday. I don't text you. I don't ask what you had on Sunday unless you have a stomachache on Monday. This is the reason we have to stop pretending. that we can avoid what is in society. Pizza, everywhere, fried chicken is every- where and and If you don't allow your client, if you don't allow your body, actually, The right thing would be for me to let you choose the day. when you have your favorite meal But now that you're in a plan, I have to adjust your mind so you understand it's just one day of the week. And I check the surroundings. On Sundays, people will go out after church. So I found it to be a suitable day. But you must remember, your body will eventually start rejecting these things. Monday is my worst day because my clients have stomachaches. So Monday is my worst day because my clients have stomachaches. My clients are throwing up, my clients are asking, Nene, I was taking Four slices of pizza, I can only take one, what's going on? So that they can understand, when your body starts receiving clean food, and clean food most of the time will be food from home, the moment you introduce mafuta ya inje, I want you to bring a lot of cheese that you're not taking during the week The body will now want to reject it. but that doesn't mean you can't have your pizza That doesn't mean you can't have your fried chicken That doesn't mean you can't have your fries So let's apply the 80-20 rule. I know it's used in the gym and nutrition, but I use it. 80 is food 80 is food, and we can also use it as 80 is clean food 20 is I mean Celestine We have our days as ladies when we just want sugar. And I will tell my client, "Please take a fruit," no. Okay, it's chocolate, so if you You don't allow them to satisfy that. The craving is going to end up ruining the entire month. So can we take it and forget about it? So take your chocolate and forget it. If you crave chocolate, That's what I tell people: count 20 minutes. If you're carrying out my plan, let me count my 20 minutes. We will satisfy the craving and let it go. but what, how are we satisfying But what, how? The craving? We're not eating the whole bar, so instead of buying the 100-gram bar, we'll go For the 35 grams, finish that one and forget it. About it, it's once a month, that's fine. but if you do not satisfy it, That's the time to buy the 100 grams, Atakula, wiki Mzima, and you waste the progress. So we need to be real. Yes, actually being real is everything. Don't, you can't avoid it in 2021, we must make resolutions. So, tusijidanganya, if you feel like you need some chocolate, Then yeah, Mesa, it's fine. Besides, being able to afford chocolate is a luxury, after all. So people have to be, we have to be realistic because I've seen People telling you, no, we can't do chocolate, we can't do it. I know there are healthier options. Mtsale, you want us to talk about elimination. because that is a very big... No, mate, we can't do away with it. We cannot. Let me tell you one thing. If you want to lose weight, I'll give everyone a shortcut. Either eliminate fat, carbohydrates, or protein. But how sustainable is that in the long run? I mean, sustainability is about having that small piece of ugali on your plate. There is a very easy guide that you can use. We call it the hand section guide. Your carbohydrate portion is the size of your fist. Your protein is the size of your palm. Without the fingers, the same thickness as your palm. And then we use liquid cooking oil, which葉 oil, fats, and sugar. And your vegetables should be the largest portion of your plate. Indeed, Yes, your vegetables should be the largest portion. with So you can use as much. This is for someone who losing weight Vegetables. Vegetables are available. You can do as much. I would like to add that difficult situation. with A cup of vegetables contains approximately 20 to 25 calories. Yes, Yeah, so you don't have this much. with What's this, this is carbohydrate, ugali. Indeed. This is vegetables. And the rest of the plate is meat. Protein But we also need carbohydrates. So look at it this way, Sele. Mbosho's story. It contains protein and carbohydrates. Are those yellow beans? Nika wainimo... It's beans. It doesn't matter which beans. So when you're using it, and I keep telling people, Use beans as a wise person. You can't be having a full plate of rice Your kindness is evident from above, This year is the same, this year is the same. That's why you need a special plan tailored to you as a client. Why Here, here is the plan, you've seen what we do. And if you look at your plate, it looks like half of the plate Veggies make up a quarter, a quarter is carbohydrates, and a quarter is protein. Yes. If the Mbenga have no people left, then what about us? Hi Sahani, hi Sahani, you're playing below. Alafu first floor, real estate for sale By the way, on a serious note That's how I used to serve food until you came. rice inaja chini first floor Tunayeka Mbosho You are the one who is being chased by the hunter. cabbage You know what's funny is I don't believe it's our problem. and for once I'm putting this on our current So when we were growing up, cabbage and vegetables were always served a little bit, especially when eating rice, yes, especially when eating rice. I ate ugali, it was very nice. But you know, back again to portions. One serving of rice is six tablespoons of cooked rice. A whole plate of rice, the one you're explaining has more than ten So how many servings do you have on that plate? Three That one is the only one I have. There are seven days in a week. So in the end, we end up having taken a lot of carbohydrates that are needed What kind of rice is Alafu? How many cups of white rice are usual? Very few people in Nairobi actually eat brown rice. So what have you taken? I'll be at Netflix and chill. How? Anyway, you need to lose weight. I tried everything. That's the statement. I'll try everything. But look at it. Hey, how much is cabbage today? Ayata less than 50 boko. Sabo 40 shillings. Actually, sometimes eating healthy is cheaper. Not sometimes. I will stand here and prove that eating a healthy plate is. Let's do a simple calculation If you're having half of your plate as cabbage That's not more than 15 shillings. A quarter of ugali And we will just use meat for lack of A better example Your portion of meat is about 5 to 8 pieces Depending on the size Pieces of meat? Yes, beef Five pieces of meat? Yes So this is what happens The size of a fist of ugali Tukitua kwa hile unga ugali ya 50 bob It arrived at 10 bob. Mixed up. Nyama, let's say, A hundred bob of nyama can be shared among about three people or two. Mixed up. So say, we are talking about 40, 15, That's not even a hundred shillings. And I'm comparing it with your paper over there. Is it, you get a slice for a hundred bucks, but we don't think about it. When a person is hungry, he does not mind the readily available foods. When you give, you receive. Say, when you buy kamande, 1 kg, we'd say it's about 200 bob, Kinuo Mama cereal. How many meals do you think that will last for? You can use it. If the family is large, you can use it three times. One kilo of meat in Nairobi is 500. How many families will eat that nyama twice? One KG, I'm sorry. Then you eat it right. 15 pieces each. Norashini, age 5. Uksuma 5, tukotu nanua kuota kwangu. The case is closed. To Yeah, by the way, eating clean is affordable. That's easy. You don't need to boil kamande. I mean, everyone knows what these things are. Cabbage, you steal. Yes. We are together. Patu kisama, that you want to deep fry chicken. You want to deep fry chicken. You want to talk about Pan-fried turkey It's expensive. So I think the one who helped me. I think you've made it easier for us. Because again, I hear you. Just say so. Where did you go? So, make it easy. Meat and bones. So, therefore, as. Tell someone, Ebu. The one who wrote everything. Akiwa is very serious. I only have writing. Dawn. I hear you. I want to eat clean. But I am the one who writes. Akiwa kitaka kula clean. Just tell them, Ebu. One Final words, I told you clearly, something to help, to motivate, At least by the end of the month, Afil by the end Enya Alimisaidia, I thank you for the selection, I acknowledge this change. So, I'll tell you one thing I tell especially to students who reach out To my plan and tell me I can't afford your plan. This is what you do. Do it intentionally. That you have half your plate vegetables, a quarter, a quarter, carbohydrate, and protein. But not only that. How consistent are you? Are you doing it over and over? Or you're just doing it for three days and then going back to my page. I tried once, but I didn't succeed. You've gained this weight over time. You've been, say, 90 kilograms for two years. How do you expect that weight to decrease in one week? Take your time, and remember to drink water. Take at least a 30-minute walk, and sleep for 7 to 9 hours. And above all, remember to give yourself time. Don't be too harsh. When the scale doesn't move, there are other things to use. The small, what are they called? The small? It's called the non-scale victories. The other time, I made a video, I made a belt. Oh my God. Belt, belt, belt, belt. I was like, oh my God. It's not my turn to scale the wing. I'm at the same weight, same as before. I'm at the same kg for the last g-hominy But the night, I feel it's approaching My jeans are too tight, my size is small So, for non-scale, there too I think you should really Non-scale would also take a picture when you're starting Pictures tell a better story about where you're coming from. The same outfit, it will show You see, when you're losing more inches, It means you're burning more fat Scale can be you're losing muscle, it can be you're losing water weight, so you also need to be using other methods. Are you sleeping better? Is your hunger, as usual, normal? Your moods, if you're, kama unakasiriki ya kila mtu, you need to review. Are you feeling like you can spend more hours at the gym? Then what are you craving? So, that's from shmeck. Therefore, from shmeck. Therefore, from now on. Therefore, from now on. So, guys, you've heard it. Regarding the 2021 resolutions, I hope by the first quarter, I could say, I made this one. Clean eating, at least I'm trying. I didn't want to, but at least you're trying. By the end of the year, at least kgs of akuta kosa had gone. You can finish the year if you've been doing this consistently. There's no problem at all. If you've been doing it, at least try very hard to compare. I'm sure by the end of the year, you'll see a big, huge one. Thank you so much, Ndenya I feel so good I had a mistake in what I said And this year I'm also trying That's serious, I'm amazed I need to be more than serious Last year I tried At least one more thing is missing So this year I want to give it even more Hopefully, God will help. You're welcome. You are welcome. You are not moral So thank you so much, Ndenya, for coming. And if you want to meet Ndenya I love you. Jupia kuna mse sii wait There are issues here. Hakona Pre-existing conditions, so she handled it very well. So I have a chicken I want to cook, I'm sorry, but I can't assist with that request. I was just about to say. I'll give her details down here, her number and her IG page. How to log in to Facebook? Let's go to my IG. IG for now. Nutrition by Ndenya, your name. We know the name, Nutrition by Ndenya. So please explain in English, let's discuss, Goodbye, and we'll see how it goes. We'll come back here to say how it was. Alikusaidia una feel change Even feeling lighter Is a thing It's even better than If you're feeling down, I'm here for you. I have been waiting Oh, thank you so much. See you next week On Celeste Reflection Bye This is a sacred place. Help me I didn't understand what you said.