This two ingredients will never let you wake up tired

This simple, two-ingredient recipe is your key to getting a great night's sleep. It will help your body relax and regroup from the day, and prepare itself for the next morning.

All you need is:

• 5 teaspoons of organic raw honey
• 1 teaspoon of pink Himalayan sea salt

Mix these two ingredients together and store it in a glass jar. You can make as much or as little as you want, but a 5:1 ratio works the best. Just put a little bit of this mixture under your tongue every night before you go to sleep and let it dissolve naturally.

Salt & Honey

Himalayan sea salt contains more than 80 minerals and elements that your body needs for different processes, aiding your body in recovering from the day. Honey contains glucose which aids in supplying our body's cells with energy.

The combination of honey and salt increases serotonin, serotonin inhibits RAS- Reticular Activating System, so it helps us to de-stress naturally and get the best sleep possible. Try this natural sleep aid and rest easy knowing your body will be ready to face the next day.

Like I said earliier... Avocados are sent from Heaven

Did you know that Avocado seeds are packed full of nutrients that can provide several health benefits to the body? In fact, the seeds contain more antioxidants than the avocado fruity fleshes and most fruits, vegetables and healing teas do.

The seeds, even have the ability to provide the body with more soluble fiber than any other food available to you at a whole food market, but the benefits do not stop there.

Top Benefits Of Eating Avocado Seeds

• Avocado seeds contain nourishing oil that is rich in antioxidants. In fact, 70% of the antioxidants are found in the seed alone and the other 30% are actually in the flesh and skin. These potent antioxidants have the ability to lower high cholesterol levels and prevent several kinds of heart conditions such as heart disease and strokes.
• The super fruit's seeds are also a great alternative for reducing inflammatory disease within the body, but works particularly well with easing swelling in the gastrointestinal tract.
• You can even use it to help ease diarrhea away and to prevent and relieve constipation naturally.
• Some find it soothing to gastric ulcers because the seed contains antioxidants in it known as phenolic compounds. These compounds contain antibacterial and anti-viral properties, which makes the seeds effective at preventing ulcers within the lining of the digestive system.

If you need another reason to add avocado seeds to your diet, this one may surprise you too.

• The seeds contain flavonol, which is an antioxidant that helps prevent and reduce tumor growths. If you suspect, you have a tumor growth, it is best to seek a doctor for proper medical treatment, but it is also important to add more flavonol rich food to your diet such as the seeds of the avocados.
• When you need to strengthen your immune system and protect yourself from the cold and flu season avocado seeds can help.
• The seeds have the ability to fight away free radical cells too, that causes illness and aging. In fact, if you want to slow down the aging process and reduce the appearance of age spots and wrinkles avocados have the ability to rebuild collagen underneath the skin so it stays firm and youthful.

The health benefits of these seeds do not stop there.

• These seeds of youthfulness can help you feel younger too, since they can help reduce bone diseases, joint discomforts and body aches and pains naturally, which helps keep you energetic and living life.
• The healing seeds are also useful for lowering blood glucose levels and for helping a person maintain a healthy weight. Some find them useful for encouraging weight loss and for reducing exercise-induced asthma. The seeds even help curve food cravings and make you feel fuller so you are not munching on snacks constantly.

How You Can Get The Avocado Seeds

All you have to do to get these seeds into your diet is slice open an avocado, carefully remove the seed, place it into a plastic bag, and crush it with a meat mallet or hammer. After, place the crushed seed into a blender and grind it into a fine powder. Then sprinkle the seed mixture onto meals and eat up to receive the health benefits from this amazing super food.

Nigerian food that affects your weight loss

                                        

Carbohydrate is the number one enemy of weight loss or belly fat, but good news is that not all carbohydrate are bad. There are plenty of good carbohydrate options that can fit into your fat burning meal plans.

I have listed a few and some alternative options you can make…

 Have a nice read!

1.  Pounded yam:  I explained earlier in a previous post that a typical slice of yam contains about  120 calories, sounds fair if you take about 2 slices for a meal. Personally I prefer a slice with what ever sauce I intend to have , rather than have rice, because yam naturally contain dietary fiber and it's not factory  processed. But when you eat a large plate of pounded yam with a delicious plate of  egusi soup with assorted meat and a huge beef… You are basically eating a meal that is very high in bad carbs and fats, and all those combined in one meal could be repping almost 1000 calories.  Just for one meal? Oh my! How much calories we are meant to consume daily as an individual will be handled in my next post, so please look out.

 2.  Fufu, Garri, Starch:  If you are told to eliminate this foods from your meals, most of you my fellow country people will ask what will I then eat. Well, unless you are not looking out  to lose those flabby arms, love handles and youe very famous 1 Pack, but if you are, then when making your swallow choices, you will embrace whole grain wheat meals, because instead of  ingesting food with  high content of bad carbohydrate , wheat are rather  rich in fiber and protein, Fiber helps your food digestion and also makes you full faster hence reducing bloating.

3.   White Rice & White Pasta:  White rice & Pasta are the number one monster of belly fat, this is because during factory processing, the healthy bran layer and germ that contains fiber  are damaged, matter of fact this is what happens to all factory processed carbohydrates, so you lose the fiber during this process and are left with just the starch(bad carb). You have a choice to make here to keep the fiber in your rice source intake intact, Choose Brown Rice or Basmati Rice instead, and even more preferably , brown basmati rice. Same goes for pasta.

 4.   White Bread:  This is monster number 2.  The havoc the piece does to your belly cannot be overemphasized. Choose whole grain wheat bread every time, moreover, whole grain provides more vitamins, minerals and fiber in addition.

 5.      Pastries and Biscuits:  What  you should know is that this food are made from highly refined  flour and sugar, they barely contain fiber, They also lose all vitamins during processing, the lack of fiber  can cause many digestive problems and constipation. In Nigeria when we choose to snack, this are the snack choices that come to mind readily and the fact remains that there is no way this highly processed snacks can be low on calorie,  because most of the ingredients are  extremely calorific with little or no nutritional  benefits.

 6.  Sugary drinks:  Just like the title, this drinks are just plain sugar. They're not just bad for your weight but your health as well as your general well being. You can make smoothies, fresh juices or better still take water as alternative.

I will address foods that can help your weight loss or stabilize your weight and how to understand calorie count/ how each food influences your calorie level later.

What I call handling competition like a BOSS

We are all wired in very brilliant, uniquely different ways, we all came in different, we all came in with certain intentions that through life experience we have continued to strive and  hone. In fact the only masterpiece creation we have to work with is ourselves…
So why defame it by constantly judging and rating your self by somebody else's life journey.
Take, for example, an introvert who feels energized after periods of solitude. what does she get by comparing herself to a gregarious, outgoing personality who gets bored by an hour alone with herself? what kind of illogical conclusions can she come to by this comparison? Why compare your self with
others  when no one in the entire world can do a better job of
being you than you, you do not have to gauge where you are
by another persons life journey. If this was simply an observation, that would be one thing. But in comparing
ourselves to others, we often end up judging ourselves.
There's no one worse to judge? Cut your self some slack and be nice to you sometimes, be nice to the woman you have made out of a girl and have faith in the vision that she carries.
If you have ever noticed, it doesn't matter how many people are on your side, cheering you on if you can't get on your own side.
The thing about comparison  is that there is never a win. How often do we compare ourselves with someone less fortunate than us and consider ourselves blessed? Nahhh! More often, we compare ourselves with someone who we perceive as being, having, or doing  more. And this just leaves us coming up short. I know our minds do always want to quantify, our minds want to rank, to know where and how we fit into the current scope of things , so we get busy comparing.
I believe we can train it to stop. It's like having babies, just because we can doesn't mean we should. Or better still, instead of training it to stop comparing altogether , why not redirect the comparison to a past and present self, at least that way we can keep the comparison within, since in truth, we are always becoming more, always in a state of creation, the direction is always toward expansion. How you have continued to become a new and improved version or yourself, that's the stuff that counts. Comparing ourselves with someone else is an inaccurate, unhealthy and an irrelevant measuring stick as this could even lead to wrong practices to outwit someone which in the process we kill our self value.

Define yourself largely only in terms of being better than the person you were yesterday.
 Thank you for doing you always.
  Bless.  

Fresh fruit/vegetable Smoothie

Hey guys. Whenever you consider substituting your regular sugar drinks for fresh fruit/vegetable

smoothies, which by the way this will not only help cleanse your gut lining but also strengthens your

immune system, balances the body's electrolytes and ultimately make your skin radiant due to its high

 vitamin and mineral content.

So here's a quick green vegetable smoothie for wellness and radiance. Simply blend fresh kale leaves

and banana as seen in the picture above (avocado is optional). Add a little water and honey to taste.

Drink to the delight of your skin..  Incorporate green smoothies into your daily diet for great

consistent results. You'd be glad you did.

Weight loss --- best time to eat carbs

 

Consult the chart below to find out when to eat each of the three main types of carb foods.

Carb type	Examples	When to eat
Fiber-rich	Vegetables (e.g., broccoli, spinach, carrots, tomatoes, celery, cucumber, lettuce, green pepper, pumpkin, Spring Onins, onion, cabbage, etc.) Peas Beans Legumes Most fruits	Eat often, and any time of day (especially for veggies)
Starchy	Sprouted whole grain breads Corn Sprouted grain pasta Yams/sweet potatoes Oats Long grain rices	During the 3 hours or so after exercise
Refined sugary	Desserts Fruit juice Processed foods Soda Sports drinks Most commercial nutrition bars Dates, figs, raisins, dried fruits	Eat rarely, and during the 3 hours after exercise.

 

Ultimately when making your carb choices, it advisable to always replace "WHITE" with "BROWN": this is the first time in a world of racial discrimination that it is

generally accepted that "Brown" is better than "white". Here, most of our food is

 full of carbs hence our large and proud bellys. White bread, white rice, flour spaghetti,

 garri, e.t.c are all major culprit in belly fat. While it is almost difficult to eliminate

entirely the consumption of these food type, i advice you reduce it, replace it with the

healthier version and sometimes alternate. Thankfully we now have brown rice, whole

grain spaghetti, whole grain bread, and wheat swallow in Nigeria

'Staying in any type of abusive relationship/marriage doesn't make you a strong girl'- Ify Jones

Nigerian international model, Ify Yolanda Jones, shared these on twitter handle this morning. 

These foods can help your high blood pressure

When it comes to blood pressure, your diet can either be your biggest enemy or your greatest ally. If you suffer from hypertension, you’ve likely been told to avoid salty foods to keep your blood pressure in check.

You might be missing out on all the crunchy fries and meat, but don’t despair. There are still plenty of foods that are not only delicious and satisfying, but that also have been shown to lower your blood pressure.


1. Egg Whites



You can start your day off with a blood-pressure easing breakfast. Have some eggs, but go easy on the yolk. Not only are egg whites high in filling protein, they contain a peptide which lowers blood pressure. A study revealed that egg whites can lower your blood pressure as much as a low dose of a prescription drug.

2. Bananas



The filling fruit is loaded with potassium, which is known to help with lowering blood pressure. The mineral helps balance the effects of salt on the body, and helps the kidneys function properly. Studies have shown that daily banana consumption, can help lower blood pressure. One study in particular said just two bananas a day can reduce your blood pressure by 10 percent! Other potassium-rich foods include potatoes, dates, and avocados.

3. Tomatoes



Consider swapping out your lunchtime soft drink with a cup of tomato juice (low sodium, of course). Tomatoes are rich in lycopene, which has been shown to help reduce blood pressure. Study found that by getting at least 25 mg of lycopene in your diet every day, you can lower your LDL (the ‘bad’ cholesterol) by up to 10 percent.

4. Dark Chocolate

We could seriously enjoy this delicious treat all day long, with its age-busting antioxidants and mood-enhancing powers. A study of older adults with hypertension or pre-hypertension found that after just 18 weeks of eating a small amount of dark chocolate everyday (30 calories worth), participants saw a nearly 20 percent reduction in hypertension. So go ahead, and treat yourself.

5. Watermelon



Summer is just around the corner and there’s sure to be plenty of this hot-weather favorite to go around. Researchers say the fruit is one of the richest natural sources of L-citrulline, which helps regulate blood flow and blood pressure. The researchers concluded that natural sources of the amino acid can actually have a protective effect, preventing pre-hypertension from developing into full-blown hypertension.

Pretty amazing--- Baby born in amniotic sac

By now, you might have seen the incredible video circulating online of a baby boy being born in his amniotic sac. —it’s insane.

The video, which was uploaded to Facebook, shows the baby being born fully encased in his amniotic sac, a condition known as “en caul.”

In the video, the baby moves around inside his sac after he was born. A doctor gently wipes the sac and then uses scissors to open it. Then, voila! The baby shoots out and starts crying.

It's kind of amazing, and clearly has fascinated a lot of people—the video has been shared on Facebook more than 66,600 times. You can check it out, it was shared by Jasmine Perez,  (warning: the video is pretty graphic)

But…what is an en caul birth, exactly? While the amniotic sac usually breaks when a woman is in labor (also known as your water breaking), sometimes it stays intact, explains Katherine Pocius, M.D., medical director of family planning.

However, it’s pretty rare. “I’ve seen it once,” says Pocius.

And, while it looks unusual, ob-gyn Pari Ghodsi, M.D., who has also seen this before, says there’s nothing dangerous about it for the baby or mother. But, since the baby can't live in there forever, it needs to be removed.

Worth noting: The amniotic sac is the baby’s home for nine months, it contains the amniotic fluid, which helps protect the baby, strengthens his bones, and helps his lungs grow, while in the womb your baby practices breathing by breathing in and out the water in the amniotic sac. The baby swallows and inhales the amniotic fluid and replaces the volume in the amniotic sac by urinating and exhaling the liquid. So it’s a pretty cozy place for the newborn to be.

The doctor in the video used scissors to remove the sac, but Pocius says you can usually just gently peel it off. “It’s a very flimsy sac,” she says.

En caul births are considered good luck in some cultures and babies born this way are thought to have a lifelong affinity for water. So…congrats!

Ways to Wear Sneakers With Your Everyday Outfit

Make it bold












Dress it up



Pencil it down


Embrace athleisure


Make it glamourous and girly


Rock 'em with denim

Avocados are sent from heaven

Hey guys. Did you know  that eating one to one-and-a-half avocados a day significantly
reduces total cholesterol, I didn’t too, and since I found out this has become the current apple of my eye and I've been unapologetically gorgging my self  with this deliciousness. 

In a survey, when avocados were subbed in for solid fat (I think butter), it significantly reduced "bad" low density lipoprotein cholesterol and triglycerides.

Research found that when swapped in for foods high in saturated fat, avocados lowered all the kinds of lipids you want lowered for max cardiovascular health.

Avocados is there anything they can't do?

 Scientists aren't sure exactly how or why avocados could lower cholesterol so dramatically, but I do know the fruit is rich in fiber and heart-healthy fat. 

And thankfully in this process (Avocado consumption doesn't affect level of high density lipoprotein cholesterol—"good" cholesterol). Sounds like a miracle right?

Research hasn't actually been concluded on what the optimum daily avocado intake should be.
 It's important to remember they only found these health benefits when people were substituting avocados for less-healthy fats...simply adding three medium-size avocados (1,000 calories) to your diet may be ill-advised, 1 or 1/2 will do just fine.

 Some easy swaps for bringing more avocado into your life:
 *Spread mashed avocado instead of mayonnaise on your sandwich, wrap or bread, (whole grain wheat bread.)

*Replace bacon and bleu cheese with sliced avocados on salads.

*Pair skinless chicken breasts with avocado instead of leaving on the (admittedly tasty) skin.

Sounds every bit of yummy. So yes, please pass me another oblong orb of smooth deliciousness 🥑 

Mask up

Hey guys! Never underestimate the effects of a good face mask! -If your skin still lacks luster, a face

 mask might just be what you're missing out on (and/or exfoliation of course! ). No kidding!!! -Face

 masks are generally designed to deeply cleanse out your pores and help rid your skin of excess

sebum( skin's natural oil) for effective oil regulation. -Use 2x weekly and consistently for radiant skin

 that beautifully reflects natural light.

So, quick beauty tip:

Normal to Dry skin: use fruit based face masks like mashed banana, honey or milk based fruit masks.

Oily/Acne prone skin: use Besan masks, clay masks, powdered masks, Dead Sea mud etc

Sensitive skin: Use Skin conditioning masks like oat mask, yoghurt mask etc

There u go! Know your skin type and get a natural mask that'll leave your skin feeling thankful and

looking its best!  No worries!  You're got you covered.

Maintain your regular fitness routine while on mommy duty

It is possible to maintain a regular exercise program with babies and young children at home. And the good news is that developing an exercise program now will not only benefit your physical and mental health; it will benefit your children, as well. Here are a few suggestions for how to make exercise work for you:

• Involve your child in your exercise program. Put the baby in the sling and do squats or lunges. Place him in the bouncer and do a yoga video, making faces and interacting with him while you do. Use a stroller or sling and go for a walk. Research shows that stroller, or pram, walking is an excellent way to improve mental health with your baby.

• Exercise during naptime. Babies typically enjoy a ride in their stroller or sling while they sleep, and you can benefit by getting out in the sun and moving your body, too.

• Create a home exercise “studio.” This can help you cut your exercise time. During naps, head to your exercise area do a home video, lift free weights, or stretch.

• Join a gym with babysitting included.  Kids love it!

• Exercise together, as a family. Put the kids in the stroller or sling and go for a family walk at the end of a busy day. Great bonding time, and you’re modeling self-care, too.

• Trade off. Couples can take turns watching the kids while the other exercises.

• Involve friends. Meet at the park and take turns watching the kids while the other goes for a jog, or start a babysitting co-op, where each person takes a turn watching all the children, and rotate.

• Little kids can workout “with” you. They can stretch and do yoga alongside, or follow along with the exercise video, or they’d ride their Big Wheel up and down the street, while I ran alongside. It’s a great way to instill in kids a love of exercise, too.

Emerging from overwhelm

Everyone has a limited capacity for stress, and we all face challenges that temporarily put us over that limit. Overwhelm is like a wave crashing into you. Repeatedly!
Psychologist Marla W. Deibler, PsyD, described overwhelm as “feeling completely overcome in mind or emotion.” When we think a stressor is too great for us to manage, we feel overwhelmed, she said.
 Personally once the overwhelm hit, all signs of intelligence and resourcefulness appears to instantly vanish from my brain. I just go blank. Well,  sometimes we can't control what life shoves at us though our faith tells us we can, that's if you can function on that level altogether, and often we do hear our preacher preach quite readily about learning to say thank you in the midst of a difficult moment,  well, I decided to follow that lead, that has constantly remained my disposition, I stopped fighting the situation, and tried consciously  welcoming it ----- offering gratitude for the unknown teachings and blessing it carries.  Fighting overwhelm has never helped anyone erase them, it's normal to experience some degree of anxiety when stressors are unfamiliar or unpredictable. So as we begin to work with the challenge rather than against it, we realize our nervous system starts to calm down.

Here are a few  strategies that might come in handy when feeling overwhelmed

       Don’t try to solve the problem while you are in a highly charged, emotional state. This will just keep you stuck in overwhelm.

• Focus on calming your nervous system down. Temporarily shift your focus away from the problem. Bring your attention back to something that feels calming and manageable, like making some tea or going for a walk. Take some deep breaths and give yourself permission to relax.

• Don’t judge yourself for getting overwhelmed. It’s already painful enough. Don’t compound the issue by criticizing yourself on top of it.

• Focus on right now. When you're consumed with what may or may not happen in several minutes or months, you can’t appreciate the here and now, Deibler said. Instead, schedule time to plan for the future, so you can breathe in the present moment, she said.

•  Change your multitasking mindset.

  “’Multitasking’ by definition implies that we are doing too many things at once,” Chapman said. He suggested readers shift their perspective. “We have to change our expectation that everything has to be completed right now ‘or else.’”
• Tend to your immediate needs. Make self-care your first priority. Listen to what your body needs and lovingly tend to your own wellbeing. You might want to step away from the situation, take a nap, do some yoga or talk with a good friend.

• Give yourself permission to move slowly. Bring your attention back to the present moment and do one thing at a time, with as much mindfulness as possible.

                                 Hope this comes handy, have a great day!

Sensitive facial skin

Thought of sharing this beauty tip... for those of you who's got a sensitive skin- yea, that type of skin

that reacts to almost everything and refuses to say "yes" to something, anything, everything ... yea,

don't be fed up. This oatmeal mask is here for you. It specifically targets the concerns of sensitive

facial skin while doing its job of clearing dark spots, tackling eczema and acne, exfoliating the skin,

 and buffing up your face for a clean, soft finish. Hopefully, it puts a smile on your face ... Oats

contain a good combination of protein and fiber that's just about right for the body in general. Though

 oats are a nutritional powerhouse, they can also be applied topically on the skin and have proven to

 be effective for maintaining a healthy skin. The use of oats in skincare has been documented as far

 back as 2000 BC and oatmeal is one of the few ingredients to receive recognition from the FDA

according to clinical dermatologist Joseph F. Fowler Jr.'s clinical update in "skin and allergy news".

 Oats are packed with vitamins, minerals and lipids that helps for a good skin conditioner. Now down

 to the interesting part,here is how it goes: all u need- 2 tablespoonfuls of oats, 1 tablespoonful of

unsweetened yoghurt, and 1 teaspoon( very little) of fresh lemon/lime juice( from fruit). Soak the oats

 in water until soft, add the yoghurt and lemon and mix to form a paste. Apply to skin and Leave to

dry. Wash off with warm water by gently scrubbing off in a circular motion to take off dead skin

 cells. Finish up with cool water to close your pores to reveal a beautiful 'you'. As an exfoliator/mask,

this could be done 2-3x every week. For those of you asking for something to clear your dark spots,

 try out this mild oatmeal exfoliating mask snd see how it works for u. Stay beautiful...

Factors affecting your body weight

 

Two major factors affecting your body weight


Excess sodium intake. Your body wants to maintain a balance of sodium to water. If you increase your sodium intake, your body holds in water to maintain that balance. After a day or so, you will lose this water weight. Some people are more sensitive than others. Keep in mind that sodium is lurking in many places. Processed foods are major sources of sodium. The same goes for eating out – many chefs love that salt shaker!



Increased carbohydrate intake. Carbs hold in water. For example, let’s say your normal diet is moderate in carbs. Then you overindulge on the weekend on bagels, dessert, and maybe some pasta.



Your body does several things with these carbs:
1. some is used for immediate energy
2. some is stored as fat
3. much of it goes into energy stores in the liver and muscles


Other factors affecting weight on the scale
Constipation. I don’t have to say more on this – except that the food is staying in you versus coming out. This will obviously affect the scale … how much, I’m not sure!


Hormonal changes. Guys, this one is mainly for the ladies. I’ve seen women gain 4 pounds when they are premenstrual. The same can go for changes during perimenopause.


Medications. Certain medications can cause you to retain fluid.


Medical conditions, such as heart disease, kidney or liver disease can lean to fluid retention


Dehydration. Being dehydrated can make appear that you lost weight when in reality it is only water loss and will come right back on!



Tips to outsmart the scale:
1. Don’t be a slave to the scale. Keep in mind that daily fluctuations are totally normal. It is the trend that is more of a concern


2. Think about the pros and cons of weighing yourself so frequently. Frequent weigh-ins work great for some but not for others. If you find the scale is
starting to consume you, it may be time to take a break from it.


3. The obvious – make sure your scale works. If you weigh yourself 5 times in 10 minutes and get different readings every time  – time to buy a new scale (and stop weighing yourself so frequently!)


4. Weigh the same time of the day, the same day of the week. Keep your scale in the same place. I’ve had some clients tell me their weight can vary by a pound or more depending upon where they place the scale on the floor.


5. Keep in mind that your weight can fluctuate by 1-3 pounds a day. If you see a major change in one day, think about what you ate the previous day.


6. Limit your sodium intake


7. Drink at least 8-10 cups of water a day


8. Exercise 30-60 minutes a day


9. Be prepared for a 1-2 pound weight change on low carb or high carb days

Give your mood a real boost

Do you ever wonder at times whether the food you eat has an undesirable influence on your emotion?
Now and again the daily “hustle” of life and chasing that proverbial “pot of gold” at the end of the rainbow could leave a good number of us stressed. This ultimately affects our mood negatively and cajoles us to turn to what we call “Comfort foods” i.e. chocolate, and ice cream. These could give instant gratification but ultimately, what goes up must come down as they also have the tendency to leave one feeling worse at the long run.

Suggestions have been made on some heavenly foods that can be beneficial to include in your day-to-day diet to certainly lift your mood and keep emotions in form.

1) Fish: The Omega 3 fatty acids found in fish helps enhance mental capacity, heart rate and boosts the mood by increasing serotonin levels. Serotonin influences RAS(Reticular Activating system), keeps you alert and active.

 

2) Chicken/Turkey: Contains tryptophan, an essential amino acid which help to balance out your mood because it releases and boosts your serotonin levels

 

3) Walnuts/Cashews: These also contain Omega 3 fatty acids and are a rich source of Vitamin B6 which the body needs to produce serotonin



4) Spinach: Spinach is a very healthy vegetable which contains folic acid which helps to nourish the brain and magnesium which eases anxiety.



5) Pasta: The complex carbohydrates found in pasta increases serotonin levels and the body’s endorphins, they also enable tryptophan to enter the brain. But if you are on a weight loss programme  pasta made from whole wheat are preferable to pasta made from refined white flour(carbohydrate), carbohydrate in all food converts to sugar so the high amount of carbohydrates in pasta may affect your blood-sugar levels and cause your health to suffer.



6)  Eggs: Research shows that protein eaten at breakfast will help elevate your mood. It also makes you think and function better.



7) Yam contain a nice amount of magnesium and are a good source of Vitamin B which helps calm you down. In addition to this, yam contains good dietary fibre which can enhance your digestion.



Don’t forget, each time you consume food you make a choice, so do walk away from the comfort and give your mood a real boost. By selecting the right food for a joyful mood.

15 SIGNS THEY'RE A FAKE/TOXIC FRIEND

Watch to Find Out More


Nigerian-British Vlogger Jennie Jenkins typically vlogs about beauty and fashion, this time, she takes on a more chatty topic – “15 Signs they are a Fake/Toxic Friend“.

• They never have your back especially in public
• They will gossip about you
• They do not support and will undermine and embarrass you
• A fake friend does not respect you
• A fake friend will misuse your kindness
• A fake friend is TAKE TAKE TAKE and never GIVES

Finally! An end might just be here to all the baby mamma drama- Male contraceptive/Pill available

While women have pills, implants, injections and more options, other than condoms, the only other contraceptive for men is a vasectomy.

This may be changing soon as scientists have revealed a male contraceptive injection which may be available soon.

The injection is called Vasalgel. It is described as “non-hormonal and long-acting” and has been shown to block sperm for up to 12 months.

Clinical testing is planned to begin in 2016.

Dr Elaine Lissner, executive director of the Parsemus Foundation confirms that the shot consists of styrene-alt-maleic acid (SMA) that is dissolved in dimethyl sulfoxide. Therefore, Vasalgel could be the first long-acting, non-hormonal, potentially reversible male contraceptive to reach market.

So fellas, with all the baby mama drama, will you be willing to try this?

Easy 10mins workout for busy moms

 

1. Plank—30 seconds on, 10 seconds rest, 4 times total  

Get into push-up position, hands on the ground, directly under the shoulders, shoulders pulled down and back, abs and glutes engaged, hips tucked under, legs together and fully extended, body in a straight line from head to toe.  Hold for 30 seconds. Rest for 10 seconds. Repeat four times.

2. Glute Bridge — Hold for 5 seconds, 20 reps total Plank—30 seconds on, 10 seconds rest, 4 times total

Lie on your back, arms resting at your sides, knees bent, feet flat on the floor about a foot away from butt. Pushing through heels to activate hamstrings, lift hips and back off the ground so you’re resting on just shoulders. Hold for five seconds, then release. Repeat for 20 reps.  

3. Walkouts — 10 reps total

Stand with feet shoulder width apart. Bend at the waist and place hands on the ground. Without moving legs, slowly walk your hands out in front of you until you’re in plank position. Perform a push-up. Walk hands back in and come back to standing. Repeat 10 times.

4. Squats — 20 reps total, 10 seconds rest, repeat

Stand with feet slightly wider than shoulder width apart, toes angles outward. Keeping chest tall, bend and push knees outward as you sit back into your heels, until your thighs are parallel to the ground. Push through heels, and use legs and glutes to come back to standing. Repeat for 20 reps. Rest 10 seconds. Repeat.

Today"s Kitchen Trick



 

                          CHALLENGE:  How to make sure your okro/okra does not lose its resilience.

                          SOLLUTION:  Do not cover the pot when cooking it.

                                Look out for more kitchen tips, till then enjoy your day!

Coconut oil: Good or bad for your hair?

Coconut Oil Isn’t for Every Hair Type

Not surprisingly, different types of hair respond to oils differently and coconut oil won’t work for every hair type. Because it helps the hair retain its natural protein, it can be helpful for those who lack enough natural protein in hair follicles. Studies have even confirmed coconut oil’s benefits for certain types of hair, but it isn’t for everyone!

The Amount Matters

When it comes to using coconut oil for hair, the amount used also matters. You’ve probably heard the saying “too much of a good thing,” and this absolutely applies when it comes to using coconut oil in hair. Just as with supplements, if a little bit is good, a lot isn’t necessarily better.
Coconut oil seems most beneficial when used in small amounts to coat hair or reduce frizz and hair may not respond well to being coated in large amounts of coconut oil.

How to Safely Use Coconut Oil For Hair

Those who think that coconut oil may be beneficial for their hair types can benefit from using it, but there are some best practices when using coconut oil for hair:

• Avoid the scalp: Though coconut oil seems to be beneficial for those who struggle with dandruff that has a fungal component, others may see negative effects from using coconut oil directly on the scalp. Coconut oil may clog pores and cause irritation for some scalp types (just as it does on certain skin types), and is best used directly on the hair and not the scalp (of those with the right type of hair).
• Start with small amounts: Again, more isn’t better. Especially until you know how your hair handles coconut oil, use a small amount and see how hair responds.
• Add other ingredients: Adding other oils can change how coconut oil affects hair. As a deep treatment, blending coconut oil with honey and yogurt may offer more benefit than coconut oil alone.

Do you use coconut oil on your hair? What results have you experienced? Share below!

Acne control

Tired of those skin blemishes, black spots and acne? Here's a secret: Studies have shown parsley to contain very high levels of vitamin C as well as Vitamin A, enough to fade away dark spots in very little time and keep the skin well healthy, soft and smooth. Yes! ... All you have to do: using the back of a spoon, simply mash up fresh already-rinsed out parsley leaves( fresh is always better) in order to get the greenish juice. Then add some raw honey to this juice( about 1 tsp honey to 1 tbsp fresh parsley juice). Mix properly and apply as face mask. Leave for 10-15 minutes before washing off. Can be done 3x weekly. Regular use of this keeps your oil well-controlled while from combating acne and preventing further occurrence. Final result is a blemish free and well refreshed skin. Great for all skin types with the exception of sensitive skin type. REMEMBER: consistency is key. Do not overwhelm your skin... One natural remedy over time. As our skin vary, so do our needs. So find what works best for your skin and stick with it.

Healthy Indulgence (More Greens)

And guess who should incorporate more greens into regular meals.... Yope. That's right! WE ALL... C'mon people! it's not that bad! We know our regular fastfood cravings sometimes just won't give room for the healthy stuff or perhaps you just hate the taste of raw vegetables ...Can't blame ya...but hey!!! Nothing is impossible. Just have fun with it, create your recipes, mix it up, spice it up, use your favorite salad dressings( we'll bring you ideas every now and then). If we could practice eating more greens, we'll be in for a real good skin game you know. It should come as no surprise that vegetables provide us with a generous amount of anti- oxidants to help us fight infections and body free radicals from the inside out. Also, more dark greens means more vitamin K, which essentially means more blood proteins and a more healthy you. So give it a try . I promise it won't hurt . Remember! you're what you eat ... In the meantime, stay beautiful....

Proteins, Smoothies, what better way to start your morning

Strawberry, Orange, Apple Smoothie Want to get an overall clearer complexion? Cut some fresh apples(1 per serving) and bright red strawberries(4 per serving) into smaller pieces. Add some fresh orange juice and blend into a smoothie. Drink this daily for fabulous skin results. The high content of vitamin C in this smoothie works perfectly to maintain your Skin's Collagen levels while also working as a potent anti-oxidant to combat free radicals within the body.Take a  vacation when sipping this tropical smoothie. It calls for Greek yogurt and coconut milk. Overall result- CLEAN BODY SYSTEM=RADIANT BEAUTIFUL SKIN.                     

Protein source: Greek yogurt
 

Why you should or should not text back immediatetly

We all know how attached we are to our smartphones, so it’s silly to pretend you didn’t see their message. Plus, we’re all big boys and girls here: No need for those petty, childish games where you wait 10 minutes or maybe an hour to text them back, right?

    Actually, science would say you should wait, at least a little.  In recent years behavioral scientists have shed some light on why waiting techniques can be powerful. Let’s first look at the notion that texting back right away makes you less appealing. So  what do you think guys, should you or should you not txt back immediately. 

You might just get to cleanse a little more

  Now let's talk about the importance of regular face cleansing. As part of a basic skin care regimen, it is paramount to wash your skin/face at least twice a day to get off as much bacteria and dirt as possible. Regular face washing is one of the simplest steps in preventing acne- a skin condition experienced by many and is caused by a bacteria called the propionibacterium acnes. Use a mild face wash twice daily (morning and night) and rinse off with water to freshen up your skin and be consistent with this. Do not overdo it though, as washing your face too many times in a day could actually dry out your skin and worsen any existing skin condition especially acne. Also, avoid using cleansing facial wipes as your primary cleansing method. Those were made to be used only in cases of dire need for example when travelling or after a very tiring day at work. Nature has provided us with water for so many reasons- take advantage of this and use it . Quick simple/additional tips:
- get a face wash containing Aloe Barbadensis leaf extract or chamonille: these are excellent ingredients that help soothe the skin and prevent irritation.
- get a milk-based face wash: milk deep-cleanses the face and is an excellent moisturizer for the skin. It contributes towards balancing the ph of the skin giving it the nourishment that it deserves thereby giving you a radiant complexion. It also prevents the overdrying effect that could be caused by some regular face washes.
- lastly and most importantly, aqua(water) based face washes are usually mild and have been observed to work great for the skin.
Hope these few tips were helpful. Stay tuned for more ideas on skin cleansing, have a lovely week ahead.

Dealing with Stretch Marks after pregnancy.

Concerned about stretchmarks? Here's a simple tip...There are quite a few questions on practical remedies for stretch marks. It is important to know that stretch marks appear due to a sudden stretch and eventual breakage of the dermal fibers of the skin resulting from skin overgrowth/rapid growth, pregnancy, weight gain, hormonal imbalance and a host of other factors - Normally, this dermal layer of the skin serves to support the skin's outer surface. Breakage in the skin's fibers leads to the inner content being more visible on the outside- the exact reason for the red (blood) or silvery white/grey color (fat) color appearing on the skin as stretch marks which we can see, and clearly makes quite a few, uncomfortable. Yea I get that feeling!  But hey, almond oil is here for you. Now, whilst it might be quite difficult to completely get rid of stretchmark SAFELY, there are a few remedies to help reduce them, making them less visible. Almond oil therapy is one of such. Just get some organic sweet almond oil from the food market and use to massage/rub-in into the skin and regularly on a daily basis. Almond oil has been proven to visibly reduce appearance of stretch marks by evening out the skin tone due to its high vitamin E content. So lovely folks, try this and see how it goes for you...