24 Feb 2017

9 Exercise Advice for Beginners

What are the exercise advice for beginners? Exercise is a good way to keep the body safe and healthy, exercises ensure the body is safe from diseases like hypertension, stroke, high blood pressure etc and it also helps to lose weight easily but as a beginner, there are few things you need to know in order to achieve good result through determination, consistency and effort.

So, for people who want to begin exercising their body, some of the things you need to do as a beginner includes the following;

Exercise Advice

1. Consult your doctor: one of the things you ought to do as a beginner of exercises is to visit your doctor for some exercise advice like what exercise is the best for you to do, types of exercise, some check up and to confirm if your health is good enough to carry on with the exercise. Contacting your doctor is one of the best exercise advice anyone can give you because it doesn’t expose you to any kind of health risk that may occur.


2. Be dedicated: another exercise advice I may recommend for beginners is to be dedicated towards the exercise. You need to write down what you want in details, make a plan on how to start, start the exercise or take the bold steps into achieving what you wanted. This is called dedication which helps you to lose weight, lose stomach weight, burn excess calories and keeps the heart healthy.


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3. Consistency: as an exercise beginner, one of the advice most weight loss experts or doctors can give is usually in the area of consistency. Consistency means you need to ensure that you need to map out time for you to reach your goals on any type of exercise you do. For instance, if you want to lose excess fat in your body, the first thing you need to do is to set out time, day and the type of exercise that will work well for fast result and you do it regularly. The days, the time, the exercise should be planned to avoid discouragement which makes you get dedicated and consistence in it.


4. Feeding Habit: one of the best exercise advice for beginners especially for those who want to lose weight, get rid of excess fat in the body or for body fitness generally, you need to be aware that you need to avoid certain foods like fatty foods, junks, snacks, animal fat etc and more of foods like fiber foods, fruits, nuts, proteins and many more. Beginners, who want to start exercising the body for one reason or the other, must take into consideration some special diet that gives more energy and stamina without gaining fat.


5. Avoid Sugar: as an exercise beginner, you need to take note that excess sugar in the body or when you eat too much of sugary foods may lead to slow metabolism and digestion and as you workout your body, you may not lose weight easily but it is better and faster if you take less of sugary drinks and stick to your water or fresh foods.


6. No pills: I really do not believe in weight loss pills or magical pills or drinks and I will only advise you to take the exercise more serious and forget about magic pills or weight loss pills which are usually waste of money and time because many of these pills don’t give result. It only dehydrates the body and make you look pale and slim but if you continue your diet, the weight gain returns only for people who believe in pills.


7. Eat less
: the best exercise advice for beginners which I am so confident of is to eat less of certain foods like sugar, high calories foods like bread, yam, coco yam etc and other heavy carbohydrates. For instance, someone decides to start early morning jogging and after the jogging, he decides to eat a heavy load of bread with fried egg. Now, if you eat this type of food after exercise, you might not get the best result on this because you are actually loading the body again high calories foods but when you eat less of these foods, you will get slimmer and healthier by eating less of junks, carbohydrates and fatty foods.


8. More Fruits & vegetables: another advice which seems to be the best for exercise beginners is to cultivate the habit of eating more fruits and vegetables during the period of exercise. It helps to get fast result and it makes the body healthy. Fruits and vegetables not only help to lose weight but these foods helps to protect the body from diseases because they contain high amount of vitamins which protect the body from diseases. These foods also contain minerals that aid digestion and increase the body metabolism and as an exercise beginner, you must start eating more fruits and vegetables for good and fast result.


9. Right Exercise: if you are a beginner and you want the best result, I will advise you to make some research on which exercise is the best for your program or you get a mentor to help you do that. For example, I noticed that sit up works best for stomach reduction while cardio exercises like running, skipping, jogging usually works best for general body weight loss. So, take your time to choose the best exercise that works for you and I believe this is the best exercise so far.


In conclusion, these are the exercise advice I have for people who are new or beginners generally to get a good weight loss result. You only need to have it at the back of your mind that you must see your doctor at first, you need to eat more vegetables and fruits, you need to eat less of fat, you need to drink more water, be dedicated, be consistence and get the best exercise that works. Thanks for reading.
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23 Feb 2017

6 Bad foods we think are actually Healthy Foods

What are the 6 bad foods people think are Healthy Recipes but bad?

1. Cheese (fermented) - Cheese is good to the health because it contains high amount of proteins in it but fermented cheese is seen as one of the worst foods anybody can eat because it is toxic and worst. According to my research, even little amount of fermented cheese has bad effect on the body cells or system. If you don’t know, fermented cheese may cause slow digestion and also cause problem in the digestive tract which doesn’t have any significant effect in the body. Recent studies show that fermented cheese could cause infection, high fever, migraine, headaches, nausea, flu, frequent stools, slow digestion and many more. So, I think the only recommendation i can give on ripened or fermented cheese consumption is to avoid it like plague. Although the fresh one is good with lot of proteins but when it is ripened, don’t just go near it because it may also be acidic to the stomach.


2. Sea foods:  I have known sea foods like fish, crabs, prawn, shrimps, crayfish etc to be the best food because they contain high amount of proteins and calcium which helps the body and other lot of nutritional values but have you noticed that fish(s) get this recommendation by people and expert as a good food. It really a good food with high amount of proteins and calcium but the bad side of this food is that it can putrefy faster than other foods such as meat which means it get decayed easily within the shortest period of time due to heat and high humidity unless when it is frozen. But if not frozen, fish can be poisonous due to it fast putrefying ability which makes it a place for microorganism like bacteria, virus, and other pathogens. Another reasons why I name fish as a bad food for people is that it may contain harmful substances like mercury and other micro element which are suppose to be required in little quantities in the body instead you consume it in excess.

For instance, the presence of high amount of mercury which may accumulate in the human body is toxic was discharged by heavy industries into the water bodies which get accumulated in the flesh of fish that live in the water. Another reason why I see fish meal and a bad food is because many of these fishes especially in underdeveloped countries or developing are killed and harvested through poisonous chemicals that float the fish after few days but toxic to human health. So, for this reason, I believe other sea food including fish is not really healthy foods and therefore should be label as bad foods. But this can be solved by ensuring you buy fresh or live fishes which are much more proteinous and free of heavy and dangerous chemicals.

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3. Spicy Foods: these are foods that are added to meals or soup to add more taste, smell, flavor and nutrients to the food. It includes magi, pepper, black pepper, ginger, salt, white pepper, cayenne pepper, garlic, raw garlic, raw onion and many more. The consumption of too much of spices or spicy foods is bad and poses a risk to the health of an individual especially if you are an adult. Too much consumption of spices disturbs the digestive tract, create unnecessary mucus and wreck digestion by making it slow. Someone said, spices foods are rated among the healthy eating recipes and I was quick to tell the person that very good with nutritional benefit several years ago and not now that most companies now add too much sugar, salt and synthetic items as ingredient in producing it and ignoring the natural ingredient which are good for the heart and health.

Have you noticed that if you add some spicy foods to your diet, you might end of having some discomfort in your stomach or diarrhea in most cases? Either raw or processed, you should find ways controlling your intake of spicy foods because many of these foods are bad food and not as healthy as we think.

4. Coffee & Black Chocolate: I read in the news that taking coffee and black chocolate is a healthy recipes or healthy eating because it burns fat, maintain weight, add vitamins to the body etc bt the truth here is that coffee and black chocolate are not healthy because they are stimulant and contains high amount of c. They contain caffeine in it which is not good for the brain and other nervous system organs. But do you know that taking a cup of coffee at night may disturb sleep and when you drink it in the money can also make you sleep instead keeping you strong and agile for the day work which I see the food as a poisonous part of the body.
Healthy Foods


5. Beer, Wine, and Alcohol: I noticed that it has become a thing of pleasure for people to get addicted to dangerous habit it has become a social habit like drinking alcohol and beer to get high or intoxicated. Some people even claim they drink alcohol to have a sound sleep, to boost their health status which is called fallacy of the highest order. This poison habit is so common now that people now drink alcohol like a normal thing forgetting the fact alcohol kills the body cells, it disrupt the activities of the liver because only the liver can digest drugs which may later result to liver and kidney diseases later in life. If you put a fresh meat inside a container containing alcohol, you will notice that the flesh will start to shrink which also applies to human also. The more you drink alcoholic wine, beer or sugar, you might be risking or exposing your body to diseases like diabetes because it contains sugar and shrinking.

6. Junks: Junks foods are also labeled as part of the foods people think are healthy but these foods are bad. Junk foods are cooked with animal fat because most of them are fried or baked, these foods are made up of sugar and salt, and they contain fat and complex sugar as well. I think on Valentine’s Day, I was watching and enjoying my chilled water with fresh foods when I saw grown men and women making orders for meat pie, doughnuts, chin chin as if they are kids with fast digestion and increased body metabolism. Too much consumption of junks may lead to high blood pressure, stroke, hypertension and many more.

In conclusion, the foods listed and discussed above are not healthy for eating especially if you an adult of over 40 yrs and above. Many of these food lead to diseases that may eventually take the life of an individual but stick to your water, fresh foods, low calorie foods, fruits, fiber foods and most importantly make healthy eating your goal. Thanks for reading.
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20 Feb 2017

Is Fruit Juice Healthy?

The question on fruit juice and how safe or healthy it can be is becoming popular on my list of question I receive almost daily on my facebook page and I feel I just need to write one or two updates on it just to enlighten our readers and fans on fruit juice and to let them know if it is healthy and safe for consumption.

Sometimes ago, I wrote an article on the health benefit of fruit juice which includes being a source of vitamin C, source of minerals, it aids digestion, it increases body metabolism, it act as anti oxidant that remove free radical from the body and it also helps to lose weight only if you are able to get the right naturally prepared fruits juice with little or no sugar.


Is Fruit Juice Healthy? Recently, I have observed that more tv commercials and advertisement on TV and Radio telling us fruit juice which I believe are for us alone because these companies only packaged juice for us to make profit and only few are interested in the health of the consumer like you and I.

Fruit Juice

Do you know that fruit juice may have up to 7 teaspoons of natural sugar in a glass cup even without the industrial sugar which is added to it. Do you know that fruit juice may only contain flavors and not the natural ingredient? As claimed by the adverts. All these are the reasons why I doubt if fruit juice are healthy to us. Other reasons why I believe fruit juice are not healthy includes;


1. Industrial Sugar
: just like I said earlier, the fruit such as oranges that are used to produce these juice do have it own natural sugar only if real fresh fruits are used to produce the juice but many of these juice industries might not even use fresh fruits but flavors and add so much sugar and sweeteners to make it sweet. The industrial sugar in it is not good for the body because it may lead to more serious complication in adult like diabetes and other sugar related diseases.


2. Artificial Flavors: are fruit juices healthy? I doubt this because many of these companies only claim the fruit juice are produced naturally from fresh fruits what they do to make more profit is to add artificial fruit flavors and coloring to the juice with lot of sugar and you and I think we are drinking a fruit juice that is healthy to the body which I doubt but we are only killing ourselves gradually with this.


3. Anti Obesity: I watched a television advert where a company claim their juice may act as anti obesity that children and adult can drink as many as many quantities as possible that they will lose weight. All these are fallacy and I suggest you limit your intake on fruit juice or else, you get fat and still can’t figure out the things that are making you grow fatter and fatter not knowing is the fruit you are drinking because of it high sugar contents.


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4. Diseases: according to research, I will say that fruit juices are not safe and not healthy because of the high sugar contents in it. Even the companies that claim their juice is 100% free of sugar are liars and can deceive people. Many of these fruit juice when taking in excess can lead to diseases like high blood pressure, stroke, obesity, diabetes, hypertension, etc because of the high industrial sugar added to it and it is not good for the body.


5. No vitamins: another reason why I don’t really accept the advert on fruit juice is that many of these companies claim the juice contains healthy vitamins that helps the body and supplies nutrients to the body but the real fact about this is that these fruit companies are not saying the truth. Many of them are lying to us, what they do is to add sugar, buy vitamins supplement which is not a naturally vitamins, mix together and that is all, this kind of thing is not healthy.


Instead of taking or drinking fruit juice, why not get a natural fresh fruit like blueberries, strawberries, cucumber, oranges, apple, pawpaw etc all which contain fresh and natural sugar, high fibers contents and low calories that helps to aid digestion and low artificial sugar which is good for the health. Better still, stick to your fresh water, vegetables, fiber foods and natural fruits to become healthy and safe.


So, I want to let you that we need to change this idea that fruit juice is healthy and should be consumed every time, if you do so, you will gradually be in a state of becoming obese, low metabolism or getting susceptible to sugar related diseases which is too dangerous to the health. Thanks for reading
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Liquid Multivitamin or Tablet Multivitamin, Which is the Best

In our previous post, we educated our fans on few articles that are rich vitamins related contents and some vitamins that have specific functions such as vitamin C which helps to cure diseases like scurvy, Vitamin A for bright eyes and vision, Vitamin D for smooth skin and cell formation, Vitamin E for boost of sex cells and many more. We also wrote an article on meaning of multivitamins and their role for men and women in other part of the world including Africa.

What are Liquid Multivitamins or Tables Multivitamin?
these collections of vitamins and minerals that are included in a particular multivitamin. When a multivitamins is in a liquid form, we called it syrups or liquid multivitamin but when the multivitamin are in tables, we called these multivitamin tablets or multivitamin capsules.


Multivitamin tablet or syrup is good for the body because it contains so much vitamins and minerals like calcium, potassium, iron, zinc, copper, manganese, magnesium etc. Some multivitamins are not only good for men but for women/ladies as well especially when it contains Zinc and Iron with other minerals like Ginseng, Aloe Vera, Moringa, and many more. 

Liquid Multivitamin

Now back to the question of the day "do you prefer liquid multivitamins or tablet multivitamins? after a carefully did a research, ask question from people, relatives, health professionals, doctors, dietician etc and the answer I got was put together to form this post. But according to my research, liquid multivitamins seems to be more preferred than multivitamin tablets or capsules based on some of the reasons below;


1. The Choice; when I asked people the question ‘which is the best between liquid multivitamins or tablet multivitamins’ what rank most in my answer is the answer base on choice. I noticed that not everybody understands the health line but people prefer liquid multivitamins to tablet depending on choice. For children, infants or babies, liquid multivitamins is recommended but for adult, people still prefer to buy and use liquid, multivitamins because it’s a preferred choice to them


2. The Sweet Taste; if you noticed that most liquid multivitamins are usually sweet with good flavor which makes it to be more preferred to tablet multivitamin. As you know, people like sweet taste and sweet things and for a drug to have such properties, it will be the most preferred among all. The days it takes to finish multivitamins syrups is usually shorter compared to the days it will take people to use multivitamins capsules just because the syrup is sweeter than the capsules?


3. Easy Digestion; according to facts I gathered recently, I noticed that people prefer liquid multivitamin or multivitamin syrup as the best because of its easy digestion. The main reason for this is because digestion of fluid substance starts in the mouth which multivitamin syrup is never an exemption. For instance, you noticed that your body system needs more of Vitamin C, people prefer to buy the liquid type because they believe it works faster due to the digestion process that start in the mouth. 


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4. Work faster; unconfirmed reports claim that multivitamin syrup or other liquid multivitamins works faster than the tablet type. Although, it true because liquid get faster digestion than solid substances but they may contain the same composition of material or minerals. This fast digestion process makes liquid multivitamins the best compared to tablet multivitamins by popular demand but for health professionals, it’s the same.


5.  Higher Constituents; there was a time I was comparing between liquid and tablet multivitamin and I place the two drugs side by side. I noticed that the liquid version of the product seems to be much more complex in composition because I noticed it contains so many vitamins like VitaminB1, B2, B3, B5, B6, C, D, E, K and many more with added minerals while multivitamins capsules do not contain such. So, this factor makes me consider some liquid multivitamins or syrups as the best.


6. Desire; I think the choice of taking a liquid multivitamin is higher than capsules. But not that people don’t prefer to use tablet multivitamins but a large number of people still prefer to buy and use liquid multivitamin probably based on what we discussed above. 


7.  Prescription; I also noticed that one of the reason people don’t really like tablet multivitamins is due to prescription guideline. It looks the normal prescription drugs like pain killers, analgesic, antibiotics where the doctor will write the dose and many people may not like to use them when the illness or diseases is gone but multivitamin syrups also have prescription but it’s not usually a burden unlike the tablet one. People can drink that as many times as possible per day coupled with the fact that it has a sweet taste which makes it preferable. So, this factor makes some people see liquid multivitamin as the best compared to tablet multivitamin.


In conclusion,  I believe you have learn few things from this post on liquid and tablet multivitamin and I believe you probably have your reasons too. But the answers provided on this post were based on feedback from people, men, young men, women, young women and expert. So, the major answer to which is the best between liquid multivitamins or multivitamin capsules or tablets is that liquid is better. But you can use the comment box below to educate us on more reasons, ideas, and suggestions and why tablet should be better than liquid. Thanks for reading.
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19 Feb 2017

Best Multivitamins for Men in Nigeria

What are the Multivitamins that are good for Nigerian Men? I noticed most Nigerian men are very busy especially Nigerian men that works to earn salaries, people who works in companies like banks, oil and gas, communication companies etc but men with their own business do have few time compared to others. But when it comes to taking drugs like multivitamins, I believe there are multivitamins that are very good for men in Nigeria which will be listed as you read on with this post.

What are Multivitamins? These are vitamins and minerals supplement produced inform of drugs either in capsules or in liquid form. Some Nigerian men take multivitamins when their body lack some minerals or if they are deficient in vitamins while some people just take it to remain healthy and fit without any deficiency in their body.

Multivitamins

What are the best Vitamins for Nigerian men?
In order to answer this question, I will say there are many companies in Nigeria that are good in the production of multivitamins for Nigerians to buy and use and still get the best out of it. Many of these multivitamins either liquid or capsules, and are tested and trusted by the Nigerian Agency for Foods and Drugs Administration (NAFDAC) and with NAFDAC number as a proof of acceptance. This means that are many of companies that are involved in the production of multivitamins especially for men but the only way to choose the best includes;


1. Multivitamins with Minerals: there are hundreds of multivitamins for Nigerian men in drugs stores or online with NAFDAC number which certify that the drug is good but I will recommend that all men not only in Nigeria should buy and use multivitamins that contains other minerals. While the vitamins perform it functions, the other minerals also perform their own function as well. Some essential minerals like calcium which is necessary for strong bone and healthy teeth, iodine which prevent goiter, potassium, manganese, copper and many more are therefore recommended.


2. Multivitamins with Zinc: in addition to buying multivitamins as a Nigerian man living in Nigeria, you are advised to buy multivitamins which contains high amount of Zinc. Zinc is required by men for boost of fertility. One of the primary functions of zinc is to improve male reproductive organs by helping to boost the sex cells. There was a time a friend of mine was looking for a child but as soon a doctor recommends the man to take zinc capsules or multivitamins that are rich in Zinc, his organs had a boost and was able to have a child. You can get this simply by reading the contents or composition at the back of the carton of the multivitamins and ensure you buy multivitamins that are high in zinc even if you don’t need it but for boost in your male organs.


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3. Multivitamins with Aloe Vera:  another good multivitamins for Nigerian men are multivitamins with Aloe Vera.  As I was about to buy a multivitamins capsules, I noticed that some are written boldly at the front that it contains Aloe Vera or with Aloe Vera. I believe you can’t quantify the numerous health benefit of aloe vera especially when it comes to the skin. Aloe vera protect the skin, it prevent skin diseases and produces anti oxidant that removes free radicals from the skin that may lead to skin cancer. But as a man, aloe vera also covers other important organs in the body and such multivitamins with aloe vera can be used or consumed.

4. Multivitamins with Ginseng
: many times, I usually come across multivitamins that contain Ginseng and based on my research so far, I noticed Ginseng is a good natural product or minerals that were first noticed in China. You will notice that people from China, Japan, Korea etc usually live long because they use Ginseng a lot. It cures skin related problems, Ginseng helps to solve various digestion problems, it prevents heart diseases like stroke, hypertension, high blood pressure, cardiac arrest, and other cardio vascular diseases. So, if our Nigerian men can also buy Vitamins with Ginseng, the better their health will become which is good.


5. Multivitamins with Iron: I believe the best multivitamins for men or for Nigerian men are Vitamins that with Iron in them. Every man or men in the world needs Iron in their body because the primary function of Iron in a man’s body is production of hemoglobin which is the basic component of blood. Iron helps the bone marrow to produce more blood; it also helps the heart to pump more blood which ensures even blood circulation to the body that prevents heart related diseases like hypertension.


In Conclusion, the above Vitamins are the best for men in Nigeria to buy and use since I have so much list of drug companies that produce lot of verified and certified Vitamins capsules that are good, that enhance growth, which improve appetite, which improve mental alertness, that builds the body physically and many more. I will recommend Nigerian men to buy multivitamins that to buy multivitamins with Iron, Multivitamins with Aloe Vera, With Zinc, with Ginseng and multivitamins with other minerals.Thanks for reading.

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Best Multivitamin for Women in Nigeria

What are the best Multivitamins for Nigerian Women? I noticed that most Nigerian women just pick up a multivitamin and buy, some Nigerian women are very busy because they works as a salary earner for 30 days a month, some women do works in companies like banks, oil and gas, communication companies etc while the few ones who have their own business do have few time compared to others. But when it comes to taking multivitamin drugs, I still believe that there are multivitamins that are very good and I refer to these drugs as the best for women in Nigeria which are listed as you read on with this post.

What are Multivitamins? These are vitamins and minerals supplement that are produced inform of drugs usually in capsules or in liquid form. Some Nigerian women do take multivitamin when their body lacks some minerals or when they noticed they are deficient in vitamins while some women just take it to remain healthy and good without any deficiency in their body.

Best Multivitamin

So, what are the best Vitamins for Nigerian women? In order to answer this question, let me tell you that there are many companies in Nigeria that are good in the production of multivitamins for Nigerians to buy and use and still get the best out of these multivitamins. Many of these multivitamins are produced and packed either in liquid or capsules, and are tested and trusted by the Nigerian Agency for Foods and Drugs Administration (NAFDAC) with NAFDAC REG NUMBER as a proof of acceptance. This indicate that are many of these companies that are involved in the production of multivitamins especially for women are good but the only way to choose the best includes;


1. Multivitamin with Minerals: there are hundreds of multivitamins for Nigerian women in drugs stores or online with NAFDAC Reg. Number which signifies that they are certified and good but I will recommend that women not only in Nigeria should buy and use multivitamins that contains other minerals as well. While the vitamins perform it primary functions in the body, the other minerals added to it also perform its own function as well. Some essential minerals like calcium which is necessary for strong bone and healthy teeth in women, iodine which prevent goiter, potassium, manganese, copper etc are recommended.


2. Multivitamin with Zinc: in addition to buying multivitamin as a Nigerian woman also living in Nigeria, you are advised to buy multivitamin which contains high amount of Zinc in it. Zinc is required by women for boost of their fertility. One of the primary functions of zinc in women is to improve their reproductory cells or organs. For instance, there was a time a friend of mine was looking for a child but as soon a doctor recommend the woman to take some zinc capsules or multivitamins that are rich in Zinc, her female cells and organs had a boost and she was able to have a child even before the end of the multivitamin drug she was using. You can simply get this ideas by reading the contents or composition at the back of the carton of the multivitamin capsule or syrup to be sure you have bought the multivitamins that are actually high in zinc even if you don’t need it but for boost in your female sex cells or organs.


3. Multivitamins with Aloe Vera:  Other good multivitamins for Nigerian women or women in Nigeria are multivitamins with Aloe Vera in it.  A woman was about to buy a multivitamins capsules, she noticed that aloe vera was written boldly at the front that it or with Aloe Vera which is good. I know you may not be able to quantify the numerous health benefit of aloe vera because its much especially when it comes to the skin benefits. Aloe vera protects the skin, it also prevents skin diseases and produces anti-oxidant that removes free radicals from the skin of a woman which may lead to skin cancer. But as a woman, aloe vera also covers other important organs in the body and such multivitamins with aloe vera can be used or consumed.


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4. Multivitamin with Ginseng: often times, I usually come across with multivitamins that contain Ginseng and based on my research so far on Ginseng, I gathered that Ginseng is a good natural product with so much natural minerals in it and it was first noticed in China. You will also notice that people from countries like China, Japan, Korea, etc usually live long because they eat and use Ginseng a lot even in their diet. Ginseng cures skin related problems, it helps to solve various digestion problems or issues, it prevents heart related diseases like stroke, hypertension, high blood pressure, cardiac arrest, and other cardio vascular diseases that may occur in women. So, if Nigerian women can also buy Vitamins with Ginseng boldly written on it, the better their health will become.


5. Multivitamin with Iron: I do that believe the best multivitamins for Nigerian women or for women in Nigeria are Vitamins that contains Iron in it. Every woman or women in the world needs Iron in their body because the primary function of Iron in a woman’s body is production of hemoglobin which is the basic constituents of blood. Iron helps the bone marrow to produce blood, it also helps the heart to pump and circulate blood to other part of the body which prevents heart related diseases like hypertension, high blood pressure and others


In Conclusion, the above Vitamins are the best for women in Nigeria to buy and use since there are many list of drug companies that produces lot of verified and certified Vitamins capsules that are good, that enhance growth, which improve appetite, which improve mental alertness, that builds the body physically and many more. I will recommend that Nigerian women buy multivitamins with Iron, Multivitamins with Aloe Vera, With Zinc, with Ginseng and multivitamins with other minerals. Thanks for reading.
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18 Feb 2017

6 Ways to Increase the Vegetables Consumption

While I was looking through my topics archive for good and quality healthy topics that will help my readers, I stumble upon a question which says “how can I increase my vegetable 
consumption?” and I felt I need to share some vital information on this question which finally became the updates you are reading now and I believe you will gain, get useful info and live healthy while reading this updates.

What are Vegetables? These are foods that are rich in Vitamins and minerals which help to repair worn out tissues in the body. Vegetables contain as many vitamins as possible like Vitamin C, Vitamin A, B, D and some minerals which are essential and are beneficial to the body. Vegetable also helps to prevent diseases, cardio vascular diseases e.g. hypertension, high blood pressure, cardiac arrest, stroke and many more. 

Vegetables

Vegetables are proven to be active against high profile diseases like cancer of the stomach, cancer of the mouth, lungs cancer, colon cancer and cancer of the rectum. It also prevent diabetes, helps to reduce weight or maintain weight, it helps to burn fat because vegetables are generally low in calories. Examples of vegetables are salads, pumpkin, water leaf, cabbage, bitter leaf, spinach, green leaf, onions and many more. Some fruits which are very rich in vitamins like carrot, orange, watermelon, garden egg etc are also referred to vegetables.


How do I increase my Vegetable intake? In order to enjoy all the benefit of vegetables described above, you need to start eating vegetables if you are not doing so before or you increase your vegetable contents especially for people who have problem of indigestion and constipation. The different ways to do this or increases your vegetable consumption includes;


1. Add to all foods: one of the ways I increase my vegetable consumption which works best for me is to include in all food irrespective of the food. There was a time I included vegetables in all kind of food I eat like rice, beans, native soup, solid foods, yam pottage, and many more. It really works well for me because my skin was looking healthy and I wasn’t adding more weight.


2. Add in snacks: one of the ways you can also increase your vegetable consumption is apply in snacks. This can simply be done by inserting it in sandwiches, meat pie, fish pie, doughnuts, etc if there is need to eat this. The presence of vegetable in all these snacks listed helps to increase the digestion process thereby making the fatty foods become low calorie foods which won’t you make you add extra weight despite it snacks.


3. Plant Vegetables: I think the best way to increase vegetable consumption and eat healthily is to plant the vegetables. If you plant vegetables in your compound or in few containers, you can cut them at will, add to food and eat at anytime but if you are always buying, you might not remember someday or probably you don’t have money to buy at times but when you plant it in abundance I bet you, you will eat it as many times a possible and your healthy life improves with it.


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4. Pre-dinner: if you are the kind of person that eat pre dinner, you can eat few plates of vegetables at first before the main food and I believe it will hasten your appetite and consistence use of this pre lunch or dinner method will increase your consumption which keeps you healthy.


5. Replace meat with Veggies: This method is usually common if you live alone. You can increase your vegetable content or consumption by eating more f vegetable instead of excess meat. Some people like to eat meat a lot which is harmful and may increase the body cholesterol level but you can help yourself by gradually replacing the huge meat size with huge vegetable size on the meal like rice or other solid food. It will make your skin shine, it will keep the body healthy, it will make the heart function well and it also prevents your body from obesity.

6. Set a reminder: you can also increase veggies consumption by setting a reminder or plan that shows if you have eaten the food within 2 days or more. This is like a reminder that reminds you about you’re the vegetables and if you haven’t eaten for quite a time, you will quickly get the noticed through your paper food plan or time table.


In conclusion, vegetables are good for the body, it prevents diseases, it also prevents heart related diseases and keeps the heart in good shape. But you can increase your body vegetable consumption through the ideas listed above which includes replacing veggies with huge size of meat, taking veggies as a pre dinner recipes, planting vegetables at home, adding to all foods and also inserting it into our snacks as you fry or bake. Thanks for reading.
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Dieting or Exercising, Which is the Best?

Which is the best between Dieting or Exercising? This question has been a popular question among people who wish to lose weight either through dieting or exercising and as you read on with this post, I will provide my own answer based on what I have seen, based on what works for me and people generally.

My answer on this question is not based on personal experience alone but collection of answers from people, doctors, nutritionist, dietician, weight loss expert and other health professionals who in one way or the other have experience on both weight loss program and to choose the for us who are the readers on this post.

Dieting or Exercising

To start with, we need to remind ourselves what dieting and exercise is and relevant are the two to the body for losing weight and which one of the two works best for people generally without repercussion or stress.


What is Dieting: This is a method of weight loss which involves selection of particular set of food to lose weight. These foods are usually fiber foods, fruits, vegetables, proteins, water which are suggested in high amount and the high calorie foods like tuber foods or fatty foods which are recommended in low quantity to maintain or lose weight. Dieting also involves eating low amount of fat or foods cooked with animal proteins or avoiding these foods temporarily. Although, dieting works for a while along as the diet is maintained and all eating plan followed.


What is Exercise: exercises are also weight loss program which involves movement of the body, increase heart beat and ease blood circulation which helps to lose weight. Exercise includes running, yoga, walking, running, jogging, cycling, swimming, judo, walking, speed walking, stairs climbing and many more.


Which is the best between exercising and Dieting?


Based on conclusion and results from my research on dieting and exercising for weight loss, I will recommend you choose exercise to dieting. My reasons include;


1. Convenience: dieting or exercise, which is better? I think I will prefer you go for exercises due to the fact that it is convenience and works well.  Weight loss exercises like walking, running, jogging, speed walking etc are all convenient and can be done at home, at leisure time or in the early morning. Recent studies claim that walking is one of the best exercises to lose weight with ease. Other exercises are also convenient and don’t affect the kind of food you eat.


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2.  Last Longer: Other reasons why I prefer exercise to be the best compared to dieting is based on the fact that doing exercises last longer than dieting. You will noticed that if you lose weight because you prefer or instructed not to eat some selected foods and you lose weight but if you do not follow the diet plan again after a while that is, if you ignore the plan and eat what you like then it’s likely you get fat again or you gain weight but if you weight loss is due to some exercises you do, the weight still last longer after a while. It means that exercising the body to lose weight still stays for while even if you don’t have time to continue the exercise but as long as you walk, you will still maintain the weight.


3. Cheap or Inexpensive: as you can see, I love exercises compared to dieting base on the fact that exercises or work out is cheap and you can still get a good weight loss result even without going to the gym or consulting experts unlike dieting where you need dietician or nutritionist to guide you through which I believe it’s not free anyway. This fact makes me think and recommend exercises as the best compared to dieting.


4. Work Faster: Just before I was asked to choose the best between exercises and dieting , I also asked a renown and consultant doctor who is an expert when it comes to weight loss and he said exercising the body is the best compared to dieting. This was based on the reason that exercises works faster like the cardio exercises such as skipping, running, stairs climbing, jogging, cycling, hurdles etc. If you do these exercises, you will begin to see considerable loss in weight compared to dieting that takes time to show or manifest in the body. So, if you need a faster weight program between dieting and exercising, I recommend you find more cardio exercises and begin to do them, fat are burned quickly and you lose weight.


5.  Doctor’s Proven: another reason why partaking in exercises is better than dieting is that exercises has been proven by doctors to be the best especially if you are consistence with it only for a period of time. I was listening to a radio program where a Nigerian actress also know as Kate Henshaw with other expert were giving weight loss tips especially for women and the presenter asked her and I quote “between dieting and exercising, which do you prefer?” she was fast to say she prefers exercises to dieting because regular exercises doesn’t have any limit and you can eat any food you like but for dieting, few selected food are only permitted to be eaten.


In conclusion, these are the reasons why I prefer exercises to dieting which I believe it’s better than dieting. Exercises are more convenient, last longer, works faster, cheap and her proven by the doctor as the best compared to dieting which have some limits especially on some certain food.
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16 Feb 2017

10 Foods that Relieve Stress fast

What are foods that can reduce stress fast? I was just trying to figure out ways to ease or get myself relief of stress without drugs and as fast as possible and what comes to my mind is food. Any alternative medication or treatments that work without drugs or injection is food. Food especially balance diets are necessary for body growth and developments and some of these foods can help to reduce stress quickly.

Stress can actually be relieved or reduced with foods which are going to be listed as you read on with this post. Stress is one of the major causes of diseases, sickness or ailments which may even lead to death. We should find ways to deal with stress and anxiety or cope with stress with through the kind of foods we eat.

Stress

According to my research and health tips I got from doctors and dieticians, I was able to come up with some stress relieving foods that works fast even when you are too tired or when you are overworked and you need to deal with it as quickly as possible. These fast stress relieving foods includes;


1. Sea foods; among all the foods I listed as the best for relieving or dealing with stress are the sea foods. These includes, prawn, shrimps, crabs, lobsters, oysters, crayfish etc. These foods are high in protein and contain high amount of calcium which is responsible for strong bone and body balance. It also helps to get the body reduce stress as quick as possible. It means when you are stressed up, you can just eat sea foods and it eases away. I think this is the best stress management I have seen and work on for good health.


2. Proteins; proteins are classes of food that builds the body, repairs tissues in the body and help deal with stress. Effect of stress includes sickness like stroke, hypertension, high blood pressure and at time, it may lead to death. But if you eat protein foods like beans, soya beans, cheese, yogurt, milk, etc. Many times, when I get tired or if I have over worked myself, I just try to take chilled yogurt or milk and the next minutes, I am okay, strong and full of energy again.


3. Fruits/Vegetables
; just as I said earlier about proteins being a common food that can relieve stress fast, fruits and vegetables are kind of food that gives the body some nutrients, repairs worn out tissues in the body, provide the body with vitamins and can be a good way to reduce or cope with stress. Effect of stress in the body includes stroke, cardiac arrest, nervous breakdown, hypertension, high blood pressure, fatigue, chest pain, leg pains, body pains and death. But if you eat fruits like oranges, watermelon, pawpaw, apple, strawberry, pineapple, tangerine, grape, etc can make you get relieve of stress and also prevent the body from diseases because of the high vitamin contents it contains. 


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4.  Caffeinated drinks; these are drinks that are high in caffeine and moderate consumption of caffeine like in coffee drinks act as stress treatments because it reduces pains, anxiety, and relaxes the nerves. When served chilled, some caffeinated drinks like soft drinks actually work well for stress reduction.


5.  Water; another good food that helps to relieve stress is water. Water is a drink which has been proven to be the best in terms of stress management and reduction. In the tribe a belong to, we so much believe in serving someone is just coming from outside or someone who just finished with sport because water cools the nerve cells, reduces body temperature, gives energy and help to get relieve of stress fast. Water is even much faster to deal with stress than taking soft drink, energy drink or cold sugary juice.


6.  Whole Grain: whole grain Is also good to get relieve of stress because it contains low calories and gives more energy to withstand the daily workload and stress. Whole grain digests faster than other high calorie foods. 


7.  Carbohydrates: carbohydrates are a class of food also known as energy giving food which is good to reduce stress. Sometimes, I eat carbohydrates in moderation to get the best energy and also to get relieve of stressful activities I might have been involved in. So, I suggest you eat a moderate amount of carbohydrates. 


8.  Fish: Just like I said earlier about proteins, fish is a protein in which the primary function is to build the body. It makes the skin fresh and free of infection, it gives strength, it build strong bones and healthy teeth because the bone contains a high amount of calcium in it and if you are really tired, why not just eat good fish meal like pepper soup with a bowl of chilled water and you get instant relieve.


9. Fruit Juice: taking fruit juice to deal with stress fast is also a good and healthy step. Fruits juice contains vitamins which help in body metabolism, digestion and also repair worn out tissues in the body and it also help to reduce stress.

In conclusion, these are the foods that can help you get relieve of stress fast and you need to just think about this in the right direction. Stress cause sickness, diseases and you can get rid of this simply by eating the foods posted in the article above such as fresh fruits, fruit juice, water, sea foods, whole grain, fish, milk, proteins, vegetables and fruits and many more. Thanks for reading.
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15 Feb 2017

9 First Aid Treatments for Bomb Explosion

What do I do in Case of Bomb Explosion? I decided to write on this topic due to the fact that lot of terrible things are happening around the world now especially in some part of Africa like Nigeria, Syria and other part of the world where bomb detonation is common among this region. For instance, school children, females, young girls, innocent people meet their death anytime a bomb blast or detonated in their midst and we just need to find ways of controlling this at that time.

Bomb explosion can be heard at anytime especially in the Northern part of Nigeria due to terrorism, nuclear explosion which may cause deep heat, deep cut, deep injury, death, chest injury, fractures, shock, spinal cord and damage to blood tissues. This may lead to serious complications but if proper care is taking, the rate of loss will reduce drastically.


For instance, I was in a park when I heard sudden and shocking loud sound of bomb blast where so many lives were lost but the few survivals where treated immediately especially through the first aid method which are also discussed as you read on with this post. 


What to do In case of Bomb Explosion


1. Rest: anytime you hear the sound of bomb blast, I think you should panic and get a safe place but after few minutes, you can move to the scene and see if you can rescue some people who still have a chance of surviving the incident. If any, you should keep the victim or victims at rest for as much as possible while waiting for expert or safety officers.


2. Ambulance: another thing you should do in case of bomb explosion r bomb blast is to try as much as possible to request for an ambulance as fast as possible so that a life will be saved. It may be easier if you a doctor or health professional, but if you aren’t any, contact the closest people for help by requesting for an ambulance to take the victim to the hospital as soon as possible.

Bomb Explosion

3. Consult the doctor; if a bomb was detonated near you or you suddenly see yourself in such a situation, if you can contact the doctor, pleases do so as fast as possible so as to save lives. But if the situation is serious and terrible, why not press the help line that put you through the security agents who could help you send for an emergency and get treated by a doctor. 


4. Remove Cloth: while you await the arrival of the ambulance or the doctor to get to the scene of the bomb explosion, you can remove the victim’s cloth which is probably stained with blood, wash it with clean water and disinfectant so as to kill germs and prevent the body from infection.

                                
5.  Radiation Instruments: for any case of bomb explosion or bomb detonation, one of the first aid treatments to give to the victim is to allow the victim to be handled professionally by a doctor which will use radiation detecting instruments to test or know the extent of damage or radiation from the bomb blast that is affect or present in the skin, hair, cloth, lungs or in the blood cells which I believe will only give you good result if you use the radiation instruments to test the victim’s body.

                                        
6. Remove all water: another thing to do for bomb detonation and explosion is to ensure you remove the water that has been used to wash off blood or other materials from the victim’s body so as not to contaminate the victim with another infection.


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7. Laboratory Test: for a case of bomb blast or bomb explosion, frequent laboratory test must be conducted on the victim determine the degree or extent of damage of the body part or tissues in the system. The laboratory test will also show the level of radiation in the body that helps in knowing the kind of therapy, drugs or treatment of such health condition. 

8. Sedatives: I also suggest victims should be given special care by professionals and victims should also be treated with sedatives to maintain body balance and chemicals. This helps to increase the chance of survival of the victim of bomb blast.


9. Blood Transfusion: for a case of bomb explosion, many of these victims are badly injured and may lose blood, so i believe the doctor is in the position to suggest blood transfusion to patient. Giving more blood will help to replace destroyed tissues and helps the body to produce it own antibodies which fight infections, diseases, germs and can increase the blood contents in the body. 


In conclusion, bomb explosion may be due to nuclear bomb test, fight, terrorism but when it occur, you can use the ideas below to apply the first aid treatment as discussed on this post. Better still, seek help if the extent is unbearable or visit the next security centre to provide information on the experience. Thanks for reading.
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