Muscle Spasm is not a joke

Hi Friends!

I just want to remind you about stretching your body daily before exercising. I have seen several people replicating some ideas on my website even on their TV shows, which I think is good. However, they ignore one important aspect of my exercises: body stretches. I never do any jumping exercises without stretching my body. The first thing I do after drinking water, prayer and meditation is stretching my body. This is one of the most important aspects of my weight loss programme.

It is very important stretching a body before exercising because it relaxes mostly the muscles, joints, cartilages, etc. If you stretch your body often, it helps the muscles to be flexible, which makes them bend with ease or twist with minor tears. Remember always that the chances are very rare to ignite muscle spasm if you stretch your body daily before exercises than it is when you do not. Stretch just enough, but not too much.

NB: Muscle spasm in the back–around the waist–is a highly debatable PAIN, whose main causality is very unclear. It is associated with many issues including cancer, bad-body posture, bad-body turns, muscle twists, etc. I am not a medical practitioner to elaborate on this issue in details. Yet, I have seen a close nexus between muscle spasm and exercises. I observed over years that the victims are often those, who do not stretch their bodies before exercising. I would rather you stretch your body than exercise if you have no time to do both.

All the best!

@ Chipo Muponisi, unedited post


Ginger & Garlic Roti


You cannot go wrong with ginger and garlic Roti. It not only tastes great, but also it is healthy. It comprises proteins, minerals, carbohydrates, and bran, which is good roughage.



  • 10 tablespoons of brown bread flour with bran (Avoid whole wheat brown bread flour, it has coarse grains, which taste like sand or stones in roti)
  • 1 teaspoon of fresh ginger and garlic
  • ½ fresh white onion
  • ¼ teaspoon salt
  • 1 tablespoon of vegetable oil (Do not use olive oil)
  • 1 large egg
  • ¼ mug of milk
  • ½ teaspoon mashed hot chilli (Optional)




A perfect dough with white onion, garlic, ginger, hot chili, etc

  1. Add salt to the flour
  2. Sieve flour and put back the bran into the flour
  3. Add the rest of ingredients to the flour and knead well into a  dough





4. After the dough is ready, roll it into a long-oval dough. Cut it into 10 equal parts to represent the 10 tablespoons of flour, which you used earlier to make the dough. This is important because it gives you a sense of knowledge of how much food you are eating when the roti is ready. If you eat 1 piece of roti, you will know that you have eaten 1 tablespoon of flour.

Cut the dough into 10 equal parts




5. Use a rolling-pin to flatten some of the pieces. Do not flatten all pieces so that you can have diverse roti shapes


6. Heat the frying pan—DO NOT USE OIL TO FRY THE ROTI. When the pan is hot, put pieces on it and fry them making sure that you are turning the pieces to allow both sides of each roti to cook well. Make sure that they are well-done because if not you might have tummy upset.

The roti is ready for eating

Different shapes and sizes of roti









7. You can eat roti as a snack, while washing it down with tea.

  • Yet, I prefer eating it with Greek Yogurt. Scoop 1 tablespoon of Yogurt into a bowl, dip the edge of a roti into the yogurt and eat it. It tastes very well. It works also with red grapetiser.
  • Or, you can eat roti as your main meal at Lunch/Supper. Use chicken or vegetable stew.
  • Or, you can use salted peanut butter. Otherwise, avoid sweet peanut butter, it tastes awfulcabbage stew, greek yogurt and peanut butter







@ Chipo Muponisi, unedited post



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–          1 large Carrot

–          1 large-ripe-red tomato

–          3 leafs of a medium size lettuce

–          2 tablespoon of Greek yogurt

–          1 teaspoon of Irish potato powder

–          ½  teaspoon of salt

–          ½  teaspoon of black pepper  or ¼ teaspoon of hot chili (optional)

–          1 teaspoon of vegetable oil

–          1 tablespoon of pre-cooked plain mushroom (optional)

–          1 boiled piece of chicken  or use chicken stalk instead of a teacup of water (optional)


  1. Wash vegetable thoroughly well
  2. Make the carrot mixture:

–          Blend carrots into a smooth paste

–          Add salt and black pepper or chili

–          Add I teacup of plain water (or 1 teacup of chicken stalk if not using a piece of chicken)

–           Add 1 teaspoon of vegetable oil

–          Add 1 tablespoon of pre cooked mushrooms (broken into tiny pieces)

–          Throw in a piece of chicken if you are not using any chicken stalk

–          Mix these ingredients well

–          Boil the mixture for 5 minutes, while stirring intermittently

3.    Make the tomato mixture:

–          Blend tomato and 3 leafs of lettuce into a smooth paste

–          Add 1 teaspoon of Irish-potato powder

–          Add  two tablespoons of Greek yogurt

–          Add  two tablespoons of water

–          Then, mix thoroughly well

4.    Add the tomato mixture to carrot mixture and boil for 2-3 minutes only

5.   Make sure that the soup thickness is according to your taste


1.  This is one of my favorite soups

2.  I posted on September 5, 2012 the recipe of the rolled-fried chicken, which you see in the slides above. The only difference is that I added lettuce to the onions, which I rolled on the chicken stripes. That is why; you see the green stuff in the middle of the rolled chicken. See my recipe of a rolled fried chicken in the video at:


@ Chipo Muponisi





We have heard that most people gain weight during field work. This is not a new issue. We have watched several movie celebrities gain weight during film production. We have also seen some talk-show celebrities gain weight during their campaigns for presidential elections.  Weight gain has not spared institutions. Several researchers gain weight during data collection.

Purpose and methodology

I had the opportunity to collect data in a group with others a couple of years ago. I took that chance to test the hypothesis that people gain weight during field work. I observed what they ate, the fluids which they drank, how they worked, and their reactions to issues during field work. I noticed that our research group could be divided into three groups. The first group involved those, who ate too much. They ate mostly fried-potato chips with chicken or beef. They drank carbonic soft drinks. They ate also ice creams of varying sizes and flavors. They ate also large beef burgers on white bread with mayonnaise. They had both their breakfast and lunch in large quantities. The second group comprised those, who ate just enough. This group ate food in medium-size portions, often at lunch time only. They ate often their home-cooked food, and drank carbonic sodas. I observed that both the first and second groups ate fatty and sweet food without vegetables. The third group consisted of those, who ate and drank absolutely nothing during the research.


Yet, interesting, I found that after one month of researching together, most people in each group, gained too much weight regardless of whether they ate too much, enough or nothing. This meant that it is not just the food, which makes people gain weight during field work although most celebrities blame their weight gain on food. These groups could have gained weight at home not necessarily from field work, since their eating habits and reactions were not monitored at home. However, my discussions with them revealed that their weight gain occurred mostly during field work. These groups had certain things in common. I observed the following common practices among them:

  1. Most people did not drink water during field work. A few did, but they drank very little water, and drank it at wrong times—often during meals. They said that they did not drink water because it was impossible to get access to toilets when researching within residential areas. Yet, the public toilets were about five minutes walking from residential areas. Water is very crucial to weight maintenance. It helps the muscles to squeeze fats and waste material off the body. Thus, it is best to replace the larger part of carbonic drinks with water during field work.
  2. No one ate fruit and vegetables during field work. Yet, fruit and vegetables help, especially in the absence of water, to ease the bowels and push the waste material out of the body. This process is vital for weight maintenance.
  3. None of them went to the toilet despite eating either too much or simply enough. After eating, they would simply hurry back into the field to continue with their research work. Even the group, which ate nothing during field work did not go to the bath despite having eaten something in the morning before reporting for fieldwork. Yet, it is a simple theory: food must go in, and residues must come out without which the body gains weight.
  4. All of them were often stressed and complained about many things.
  5. None of them seemed to rest or relax while eating. They discussed often about stressful things, while eating. Immediately after eating, they rushed back to do field work.


In view of the above, I say that over eating is not the only issue, which leads to weight gain because even the group—which ate nothing—gained weight. This means that lack of enough water and fruit contribute to weight gain. It means also that stress and lack of rest leads to weight gain.


Anyone conducting field work must:

  • Eat only enough food—check for over or under eating
  • Eat nutritious food—check for fatty, sweet and salty food. You can eat these, but not daily
  • Eat enough fruit or salads, which have a high content  of water like water melons, lettuce, etc
  • Rest and relax by taking two breaks of 15 minutes each—one before and one after lunch. Then, take 30 minutes to eat, while relaxing during lunch hour. This gives you a total of 1 hour of rest and relaxation if working under pressure. It is better than taking 1 hour for lunch at once.
  • Drink enough water and make sure that you use the toilet during the short breaks. Walking to the public toilets might help you relax your body and muscles. Take in deep breaths as you walk. Loosen your arms and push out your chest as you walk to allow air in and out of your body.
  • Deal with the source of stress instead of piling it up.
  • It might help not discussing stressful topics during meals.

@ Chipo Muponisi, Unedited post