HOLIDAY GREETINGS

               IN ALL YOU DO THIS HOLIDAY SEASON, EAT RIGHT AND KEEP MOVING.

BAKED PLANTAIN CHIPPS/HOW TO PREPARE IT

Healthy Snacks for the seasons:

Baked Plantain Chipps:
Plantains, green when unripe or yellow when ripe are a good source of potassium and fiber. Plantains which belong to the banana family, have more Vtamin A and C than bananas. Researchers in Britain found that nutrients in green plantains may protect against ulcer formation. They contain Vitamin B6, potassium and fiber.
The green plantain can only be eaten when cooked. But they can be eaten uncooked when ripe.

Plantains are vegetables. They can be boiled,, steamed, fried, roasted or baked and served with other vegetables.

How to make Baked Plantain Chips

Preparation Time - 10 mins
Cooking Time      - 20/25 mins
Total                     - 30/35 mins

INGREDIENTS

  2 green plantain
  2 tablespoons extra-virgin olive oil
  1/2 teaspoon salt
  1/2 teaspoon chili powder
  1/4 garlic powder

INSTRUCTIONS

Preheat oven to 400 degrees F. Line your flat baking pan with cookie sheet with parchment paper.

Cut the ends of the plantains with knife, then peel with a knife.

Slice the plantains uniformly as thinly as you can. I like to slice them round. You can slice diagonally. In a bowl toss the plantains with the olive oil and seasonings. Spread in a single layer on the prepared cookie sheet.

Bake 10-12 minutes per side or until brown and crispy on both sides. This serves about six people.

VEGETABLE OF THE MONTH (SWEET POTATOES)

Wow! is December already, it's that time of year when we celebrate the birth of Christ and take family holidays. Like me, I am sure you want to conquer your food struggles and get healthy in 2016. If so do not miss out on our vegetable of the month, "SWEET POTATOES". 

Sweet Potatoes are tuberous roots that are vegetables. It is large in size. When cooked it is starchy and sweet tasting. It's tender shoots, that is, the young leaves can be eaten as greens. (Wikipedia) Sweet Potatoes is a world wide staple. They come in various colours; orange, purple, cream like or white and yellow.
They can be eaten in various forms, they are satisfying and rich in nutrition. They do not take long to prepare. You can easily boil, steam, roast and serve them in combination with other green vegetables. 

It is ranked highest in nutritional value among several other foods by the US Centre for Science in Public Interest. 

The following Vitamins are contained in  Sweet Potatoes: 

Vitamin A - carotenoids like beta-carotene is useful for eye health and also wards off lung and breast cancer.
Vitamin B1, B2, B3, B5, and B6. 
These B vitamins are part of 8 vitamins called the B-Complex. Outside of helping the body convert food to energy they also help the body metabolise fat and protein, may also provide protection for certain skin cancers, support adrenal function, help calm and maintain healthy nervous system.
Also contains Vitamin C which protect the body against immune system deficiency. It may also be as helpful to your heart as walking. This C vitamin helps production of collagen which maintains skin's youthful elasticity.
Vitamin K which helps the blood clot, to prevent excessive bleeding is contained in Sweet Potatoes. Also help wounds heal fast.
Vitamin D contained in Sweet Potatoes helps maintain energy levels, mood, build healthy bones, heart, nerves, skin and teeth health.
Sweet Potatoes contains the following minerals. 
Calcium, Iron, Magnesium, Phosphorus and Potassium.

ASPARAGUS

Asparagus has been a staple vegetable for various people all over the world for hundreds of years. It's cultivation started with the Egyptians. Since asparagus early days it has been revered for its health benefits.
Asparagus contain abundant antioxidants and a multitude of B-vitamins. These nutrients help in reducing inflammation and inflammatory conditions such as arthritis, diabetes, obesity and regulating blood sugar. Some studies indicate that eating asparagus may reduce the risk of certain types of cancer like leukemia and liver cancer.
To keep asparagus fresh after purchase from the store, wrapp the cut ends in wet paper towel while refrigerating it.
Cooking asparagus is very easy. Boil until tender to the touch and serve with any preferred healthy grain or root vegetable like potatoes of choice.

FOODS GOOD FOR OUR EYES

Almost everyone of us have hard the saying that carrots are good for our eyes. Did you know that is not totally true. I just hard this myth broken by Dr Ox, an American heart surgeon, wellness promoter and a Tv host.  The story goes does: During the world war 11, the British discovered what is called radar, with which they were able to see the German planes on missions to bomb Britain in advance and short the German planes down. Because the British did not want the Germans to know their secret  discovery , they started the propaganda that because the British ate a lot of carrots, they were able to see long distances better than the Germans.
Eating carrots is indeed good for our bodies, because it contains multiple niutrents. The best food for our eyes according to Dr Ox  are green vegetables of all types.

HEALTHY TIPS TO PUT TYPE 2 DIABETES AT BAY

Does any member of your family suffer from diabetes?
Are you overweight?
Do you crave sugary drinks, cookies and cakes?
Do you hate exercises?

If  you answered yes to all or two of the above questions,  note that this is the hour of change for your benefit. The simple steps below is a good place to start.

- Eat a healthy diet
- Have 5 servings of fruit and vegetables per day with or between 
   your meals
- Avoid sugary drinks, cookies and cakes
- Exercise or walk for at least 30 minutes about 5 times a week
- Stay at a healthy weight
- Get 8 hours of sleep per night
- Get tested for pre-diabetes.

NEWS BIT

Did you know that olive oil, chilli pepper combined with a Mediterranean diet can slash cancer risk by 68%. 

A new study whose lead author is Dr. Miguel Matinez-Gonzalez of the University of Navarra, Spain reveal positive effects of soy, broccoli, sage and sesame seeds on the body.
This study found that eating the Mediterranean diet supplemented with extra virgin olive oil was associated with a relatively lower risk of breast cancer. Spanish women who followed this diet reduced their risk of cancer by 68% as against women allocated a low fat diet.

The Mediterranean diet consist of plant based foods such as vegetables, legumes, fruits, nuts, seeds, olives, lots of extra virgin olive oil, fish and moderate red wine.
This was published in JAMA Interal Medicine. 
Consumption of Mediterranean diet, which is based on plant foods, fish and extra virgin olive oil is also known to reduce the risk of cardiovascular disease. 
Also scientists have discovered how a compound found in chilli pepper can kill prostate cancer cells. 
In a recent study it was also found that eating chilli pepper could reduce the risk of developing bowel cancer.
A new book by one of Britain's leading cancer surgeons has revealed what to eat to cut your risk of breast cancer. The recommendations include eating soy, broccoli, beet root, sage, and sesame seeds.

SPINACH SMOOTHIE

SPINACH SMOOTHIE

This smoothie is easy and takes 20mins to prepare.
Ingredients

1/2 cup of spinach
2 small pieces of ginger
1/2 lime
1/2 of a banana
3 chunks of pineapple 1 inch in size
Water

Direction

Wash the spinach, clean ginger, squeeze to juice the lime, peel the banana. place all the above in a blender, including the pineapple, half a cup of water. Process until smooth. 
Cool in the refrigerator for about 30 minutes. This smoothie, taken before breakfast promotes regularity. 

FOODS THAT BURN FATS

Burn Belly Fat

Eat whole grains like quinoa and brown rice - full of fiber
Sweet potatoes - control blood sugar
Blue berries - activate fat burning genes
Beans of all types - helps burn fat
Oats - reduce your hunger hormones
Asparagus - lots of folate and B-Vitamin (boosting mood and fighting cancer)

Remember to keep moving. Exercise and have up to 5 helping of fruit and vegetable a day.

THE ORIGIN OF TOMATOES

It is generally believed that the tomatoes originated from the Americas, they grew wild in places now called Peru, Bolivia, Chile and Ecuador. They were brought to Europe by the Spanish in the 16th century. from where it spread to the Mediterranean where the weather was very favourable for its cultivation and Africa.

The English word tomato comes from the Aztec word tomtit. They were first cultivated by the Aztecs. Originally tomatoes were thought to be poisonous. the leaves are in fact poisonous but the fruit is not. 
Not long after, cultivation of tomatoes became very popular.

AVOCADO SMOOTHIE

Ingredients

Half of an average size ripe avocado
1 orange
1 lime
Small amount of ginger
Hand full of spinach

Directions

Squeeze the orange and lime into a glass. Pour the juice into a blender as the liquid base of the smoothie. add the ginger and spinach, process until smooth. add water if needed. 
This smoothie is best before breakfast or as preferred. 

LEMON

Lemon fruit is used for culinary and non culinary purposes throughout the world, primarily for its juice, which has both culinary and cleaning uses. (ref. Wikipedia)

Lemon juice can be used as short-term preservatives on fruits like apples, bananas and pear (avocados), as these fruits have the tendency to turn brown after they have been sliced. Lemon juice and rind are used to make marmalade, lemon liqueur and as garnish for food and drinks. The zest, the grated outer rind of the fruit is used to add flavor to baked goods, puddings, rice, preparing  cooked meats, sea foods and other dishes.

The lemon leaves are used to make tea.

In Nigeria lemon leaves are boiled and the liquid consumed as fever reducer. A slice of lemon in your warm tea helps to soothe saw throat. 

Nutrients in Lemon  
Dietary fiber
Carbohydrates
Protein

Vitamins
C
B6
Thiamin
Riboflavin

Minerals
Copper
Calcium
Iron
Potassium
Magnesium

LEMON

Lemon fruit is used for culinary and non culinary purposes throughout the world, primarily for its juice, which has both culinary and cleaning uses. (ref. Wikipedia)

Lemon juice can be used as short-term preservatives on fruits like apples, bananas and pear (avocados), as these fruits have the tendency to turn brown after they have been sliced. Lemon juice and rind are used to make marmalade, lemon liqueur and as garnish for food and drinks. The zest, the grated outer rind of the fruit is used to add flavor to baked goods, puddings, rice, preparing  cooked meats, sea foods and other dishes.

The lemon leaves are used to make tea.

In Nigeria lemon leaves are boiled and the liquid consumed as fever reducer. A slice of lemon in your warm tea helps to soothe saw throat. 

Nutrients in Lemon  
Dietary fiber
Carbohydrates
Protein

Vitamins
C
B6
Thiamin
Riboflavin

Minerals
Copper
Calcium
Iron
Potassium
Magnesium

GUAVA

Guava is a tropical fruit cultivated in many tropical and subtropical regions of the world.

Usually guava is eaten raw, in some countries like Mexico it is eaten with a pinch of salt and pepper. Guava can be made into juices, jam and marmalade.

Guava consist of the following Vitamins and Minerals: 
A
B1,2,3,5,6,9,and 12.
C
E
K

Minerals:
Calcium
Iron
Magnesium
Phosphorus
Potassium
Sodium
Zinc
Copper
Manganese
Selenium

Guavas are rich in dietary fiber and Vitamin C with moderate levels of folic acid. A common guava fruit contains about four times the amount of vitamin C as an orange. 

GRAPE FRUIT

Grape fruit ( a citrus fruit) is loaded with Vitamin C. Besides this vitamin, the grape fruit contains other nutrients that keep the immune system strong and alive. 
The grape fruit does not contain the following:
Sodium
Saturated fat
Cholesterol .

Half of a grape fruit provides your daily need of Vitamin C.
Do not drink excessive amount of grape juice. Remember moderation is the key. If you are on any long time medication, please consult with your doctor.

SALT AND SODIUM

The human body needs a very small amount of salt. 
Salt helps the body conduct nerve impulses.
Salt helps the body contract and relax muscles.
Salt helps the body maintain the proper balance of water and minerals.

On the contrary, too much salt in the diet can lead to the following:
High blood pressure
Heart disease
Stroke.
Most of us consume at least 1.5 tea-spoon of salt per day, which contains far more sodium than our bodies need. Suggested daily salt intake by health regulatory bodies and health experts should be half tea-spoon.

SUGARY DRINKS

Sugary drinks are a major contributor to the obesity epidemic.

The term soft drink refers to any beverage with added sugar or sweetener.
When you drink sugary beverage, you never feel full after a solid meal. You easily feel hungry.
The average can of sugar sweetened soft drink provides about 150 calories and contains at least 10 teaspoons of sugar or more.

VEGETABLES

Vegetables are the fleshy parts of plants, the root, stem and leaves.

Vegetables provide many nutrients for our bodies. They are made up of living cells containing all the essential compounds necessary for healthy life. Eating them gives our bodies far more needed nutrition than eating highly processed flour products.

As the fibrous vegetable materials moves through your gut, it scrapes away gumming debris that get stuck to the walls of the intestine. this cleaning effect improves your body's ability to absorb nutrition by exposing the lining of the intestine directly to new nutrients passing along. keep munching your carrots, cucumber, garden egg, cabbage and lettuce.

To get the full benefits of the Vitamins and nutrients of vegetables 
they are better eaten raw after washing them thoroughly in water. For salads, the vegetables should be fresh, crisp and completely dry. 

In cooking vegetables, make sure that the nutrients are preserved to the maximum benefit. To boil vegetables like carrots and broccoli they should be thoroughly washed, cut up and added to pre-boiled water to which a pinch of salt has been added. Little amount of water is needed just to cover the vegetables. To prevent loss of nutrients, the pot should be covered while vegetable is cooking. Cooking should be for a short time as possible. They are cooked when they are just soft to the touch. To prevent loss of nutrients in vegetables, it is advised to steam or boil them in their own juices on a slow fire. Overcooking vegetables for a long time in large quantity of water makes them loose their nutrients and medicinal values.

It is better to consume vegetables with their skin on. Most root vegetables have their nutrients just below the skin. 

BELL PEPPER

Bell Peppers are available in a rainbow of colors, including yellow, red, orange, and green. bell peppers are packed with Vitamins A and C, potassium, phosphorus, calcium and dietary fiber. add them to stir fry. flavor your favorite foods with them. 

ORANGES

It is believed that the Orange trees are the most cultivated fruit trees in the world. They are widely grown in tropical and sub-tropical climate for their sweet fruit. The sweet Orange cultivated in Nigeria is seasonal and is usually ready for harvest in late July.

Being a citrus fruit, the Orange is acidic. It can be eaten fresh or processed into juices, jams or added to various dishes.

Sweet orange oil can be made from pressing the peel. This oil is used for flavoring food and drinks.

In Nigeria Orange leaves in combination with other local leaves are boiled and the water used as fever reducers. Orange leaves are also boiled as tea.


The following nutrients and minerals are contained in the Orange. 
Vitamin C
Vitamin A
Thiamine
Riboflavin 
Niacin
Pantothenic acid
Vitamin B6
Folate
Choline
Vitamin E

Trace minerals

Calcium
Magnesium
Manganese
Phosphorus
Potassium 
Zinc 
Water.

NEWS BIT FROM NIGERIA

The UN Secretary General (Ban Ki-Moon) was in Nigeria recently. In this picture the Secretary General immunizing a child during his visit to the National Primary Health Care Development Agency in Abuja.

BENEFIT OF TOMATOES

 

The tomatoes fruit, though usually referred to as vegetables in most dishes has a lot of nutritional benefits. Tomatoes contain the carotene lycopene, which has a powerful natural antioxidant. It is believed that lycopene helps prevent prostrate cancer (study inconclusive).

Lycopene in tomatoes also helps improve the skin's ability to protect it's self against UV rays.

Tomatoes can help the skin against sunburn, thereby keeping the skin looking youthful.

The following Vitamins and minerals are found in the tomatoes;

Vitamin A

Beta-carotene

Lutein zeaxanthin

Thiamin(B1)

Niacin(B3)

Vitamin B6

Vitamin C

Vitamin E

Vitamin K

Trace Minerals;

Magnesium

Manganese 

Phosphorus 

Potassium 

Water

APPLES

At a very tender age I knew the saying that an apple a day keeps the doctor away.  Is Apple truly a miracle fruit? What is in this fruit that made the people of old attribute such healing powers to it. Let's collectively look at the health benefits of eating apples.

Apples are saturated with important antioxidants, flavonoids and dietary fiber. The antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes and heart disease. 

The following minerals are contained in apples
Calcium
Potassium 
Phosphorus 

The Vitamin C contained in apples is a natural antioxidants that holds damage by free radicals at bay. 

The B-complex vitamins ( riboflavin, thiamin and vitamin B-6) in 
apples are key in maintaining red blood cells and the nervous system. 

Dietary fiber in apples help maintain healthy colon and prevents building up of bad cholesterol.

Host of collective research and studies suggest we should all eat at least an apple a day. 

Apples can reduce the risk of the following Heath conditions.

Dementia
Stroke
Bad cholesterol 
Diabetes 
Breast Cancer

Please note that Apple seeds should not be eaten as they contain cyanide, which is poisonous to the body.

SHARE YOUR EXPERIENCE

Thank you readers and subscribers.. Do you have any contribution to make towards better eating habits? If so, what are they? 

Have you ever gone to a nutritionist? Please share your experience.

Not everyone loves to eat fruits, if through reading our posts, you have come to realize the goodness of fruits, maybe you are now trying to eat more fruits, please tell us your story.

PEAR (AVOCADO)

Pear, as this fruit is called in Nigeria is a creamy, buttery fruit which is wildly grown in Nigeria and in the Americas. 

Also called Avocado, it consist of large amount of monounsaturated    fat ( the healthy kind). Avocado is nutrient laden and contain about 20 vitamins and minerals.

Avocados provide better and healthy cholesterol which helps to maintain heart health.

Avocados contain lutein and zeaxanthin which are essential to eye health.
Avocados contains vitamin K which helps calcium assorbtion for bone health.

Adequate intake of dietary folate found in avocado help fight off Breast Cancer, Colon Cancer, Stomach Cancer, Pancreatic and Cervical Cancers. 

Folate is also very important for pregnant women. Adequate intake helps protect against miscarriage. Father's folate status before conception is also important, to prevent birth defects.

Adequate intake of folate aslo lower the risk of depression.
Because avocado is high in fiber it prevents constipation, helps to maintain a healthy digestive tract and in turn lowers the risk of colon cancer.

Adequate fiber intake also plays a role in regulating the immune system and inflammation.

Fat is essential for every single cell in your body. It is a fact that over 60% of your brain is made up of fats. Eating healthy fats will make your skin glow, increase vitamin and mineral absorption and even help boost your immune system.

Avocados contain the following Vitamins and Minerals; Vitamins C, E, K, and B6 as well as riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, lutein, beta-carotene and omega-3s.

Please note that the total diet and overall healthy eating pattern is most important. So eat a diet based on variety than concentrate on individual foods. 

BANANA

Read this and you will never stop eating BANANA. Please note Bananas are not only for monkeys.

Bananas combat the following health conditions. 
Hangovers

Sharpens your memory (makes you smarter)
Morning sickness
Kidney cancer
Diabetes
Blindness

Bananas help replenish calcium loss during urination
Protects against muscles clamps
Regulate blood suger
Aid weight loss
Strengthen your blood and relieve anemia
High in potassium and low in salt so help lower blood presure
Eat bananas before and during strenuous workout to sustain your blood sugar.
Normalizes your mood

Bananas can be eaten as snacks, in smoothies, in bread, cakes and much more. Bananas are one of the world Anti- Ageing fruits.

THE PINEAPPLE

The pineapple's flesh and juice are used in food preparation around the world.
In countries like Nigeria pineapples are prepared and sold in street corners as snack. Pineapples are used in fruit salad, crushed, it is used in jam, sweets, pizzer. 

Following vitamins are contained in pineapple:
Thiamine (B1)
Riboflavin (2)
Niacin (3)
Pantothenic (B5)
Vitamin B6
Vitamin C

Trace Minerals present in pineapple are as follows;
Calcium
Magnesium
Manganese 
Potassium
Phosphorus
Sodium
Zinc.

GOODNESS OF CHILI PEPPER

Chili pepper is known the world over for spicing and garnishing food. 
There are various types of pepper. 
The black pepper for instance is usually dried, sometimes grounded and used as spice or for seasoning.

The Chili pepper is red in color. When eaten fresh, it gives a burning sensation. This pepper has enormous medicinal value. It is believed that it has the ability to cure diseases and act as pain killer.

The vitamin C and A containing beta-carotenoids found in chili are powerful antioxidants. These antioxidants destroy free radicals which usually damage cells in our bodies. Free radicals could also damage nerve and blood vessels in diabetes. 

These antioxidants wipe out the radicals bodies that could build up cholesterol causing heart diseases, and contain diseases like cataract and arthritis. They also help to dilate airway of the lungs which reduces asthma and wheezing.

Consumed, chili stimulate the release of endorphins that are natural pain killers, like in muscle spasm in shoulders. Chili help to fight infection. It has been noted that the beta- carotene and frolic acid found in chili help reduce colon cancer. It also gives relief from nasal congestion.
  

Carrot

Carrot  is a root vegetable that is usually orange in color and 88% water. Carrot has a nice crispy texture when eaten raw. This root vegetable is widly used in many cuisines, espercialy in preparation of salads. Carrot and cabbage salad (cooslaw) is a popular salad arround the world.

Carrot can be used in baby food, soups, broths or added to rice, potatoes, cakes and many other recipes and can be juiced as health drink. Consumption of carrot as snack or in conjunction with other plant foods helps protect your body against free radicals and over all better health. Enjoy your carrot.

Carrot contain the following minerals.
Calcium
Iron
Magnesium
Manganese
Phosphorous
Potassium
Sodium
Zinc

The lutein and carrotenoids characteristic of carrots are said to be good for your eye health.

Cucumbers

Cucumbers like Watermelon are 95% water. Some goodness of Cucumber is that it is low in fat, cholesterol, sodium and the high water content wards off dehydration.

Cucumbers contain vitamins K, C and B6, magnesium, potassium, thiamin,  riboflavin, folate, pantothenic acid, calcium, iron, phosphorus, zinc and copper.

Health benefits  of Cucumbers:
Eating fruits and vegetables of all kinds generally has long been associated with reduced risk of many diseases. Many studies by health experts suggest that plant food like cucumber decreases the risk of obesity, diabetes, heart disease, also promote healthy complexion and increase energy.

Being mostly water and full of important electrolytes, cucumber helps to prevent dehydration during the hot months of the year.

Cucumber has a cooling effect that decreases swelling, irritation and inflammation. Cucumber slices can be placed over the eyes to decrease morning puffiness or placed on the skin to alleviate and treat sunburn.

Bone fracture is associated with low intake of vitamin K. A cup of cucumber provides 11% of your daily need of vitamin K which improves calcium absorption for better bone health.

Cucumber can be stored in the refrigerator for upto a week where 
there is constant supply of electricity. Cucumber are best when eaten raw. They are great when added to salad and sandwich.

Benefits of Water Mellon

Watermelons are mostly water, in addition to water, water melons also contains abundant nutrients. One cup of diced watermelon contains 43 calories, 0 grams of fat, 2 milligrams of sodium, 11grams of carb and 1gram of fiber. Watermelons contain vitamin A, vitamin C, iron and calcium. It is also loaded with the following nutrients, thiamin, niacin, vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium choline, lycopene and betaine.
Many studies have suggested that of fruits and vegetables like watermelon decreases the risk of obesity, diabetes, heart disease. It promotes a healthy complexion and hair, increase energy and over all lower weight.

Vitamin C found in watermelons helps prevent asthma.
Watermelon improves blood pressure.
Lycopene found in watermelons protect against heart disease.
Strong vitamin C contained in watermelon help combat the formation of free radicals know to cause cancer. Intake of lycopene has been linked to decrease risk of prostate cancer.
Water and fiber in watermelon helps to prevent constipation and promote regularity for a healthy digestive tract.
Being mostly water watermelon helps hydrate body during the hot months of the year.
Choline in watermelon aids our bodies in sleep, muscle movement, learning and memory.
Amino acid in watermelon helps to reduce muscle soreness after exercises.
Vitamin A in watermelon is good for your skin and hair.
Hurry and get yourself a cup of watermelon juice.

Pawpaw is good for you.

Why is pawpaw also called papaya good for you?  Consuming pawpaw helps to reduce risk of heart disease, diabetes, cancer, it also aids digestion,  improving blood glucose in diabetes, lowering blood pressure.
A higher intake of fruits like 3 or more servings a day may show a decrease risk of progression of age related muscular degeneration. Consuming pawpaw with your well planned meals decreases the risk of obesity. Your complexion and hair growth will be enhanced.

Coconut and it's water is good for you

Coconut water is alkaline forming, that is, it balances the blood PH. Fresh coconut water has less sodium and more potassium, calcium, iron and other minerals.  This makes it one of the highest sources of natural and healthy electrolyte drink. It's benefits for the human body are many and include the following; anti-tumor, antioxidant, antifungal,  enhances digestion, diuretic and also immune booster.

Benefit of drinking water

How often do you drink water? Drinking water helps maintain the balance of body fluids. The functions of fluids include;
Digestion
Absorption
Circulation
Creation of saliva
Transportation of nutrients and maintenance of body temperature.

 Why you must drink water:

1. Water helps to maintain and balance body fluids.
2. Water can help control your calories intake. (Have a glass of water before meals and you will eat less)
3. Water helps energize muscles (Drink 2 cups of water before or after exercise)
4. Water helps skin look good. (Drinking water prevents excess fluid loss)
5. Water is good for kidneys. (Your kidneys do an amazing job of cleansing your body of toxins as long as your intake of fluids is adequate)
6. Water promotes normal bowel function.
CHOOSE WATER OVER ANY TYPE OF BEVERAGE.

Benefit of beet roots

Beet root is said to help the heart to better able to deliver oxygen to body's organ and muscles. It could be consumed in various forms. It can be made into juices, added to your salads or made into soups. In some parts of Nigeria beet root are used to make soups for new mothers to boost their return to normal health after a difficult labour.

Eating Healthy is one of the cardinal point to perfect health. Eating healthy is not difficult if you know it is very important to understand that fast food, sugary and high calorie desserts, and sweet  drinks should be avoided
Change the way you eat. Learn and know how to combine your foods. Be cautious about foods high in fat and sugar, cakes, cookies, white bread, fried foods, sodas and alcohol. Of importance, you must watch your portions. Eat less, cut down on salt as too much salt leads to high blood pressure, heart and kidney disease.
Fruits and vegetables should replace sugary snacks. Types of fruits and vegetables should be varied as much as possible. If you must eat a lot, eat more of the following. Seafood, fruits and vegetables, heathy oil (olive and canola oil) lean meat, low fat milk and wheat bread.

Exercise plays a very major role in total well being of every individual. Wikipedia describes Physical Exercise as any bodily activity that enhances or maintain physical fitness, overall health and wellness.
Exercise can be done for many reasons, for example:
Muscular Health
To boost immune system,
Weight loss
Prevent diseases like heart disease, Type 2 diabetes and obesity and much more
Usually 30 minutes light activitiy like walking daily is good for the body.
Try this for your own benefit. Please let us hear from you.

Welcome to Healthwealth

It is commonly said that health is wealth and we agree. Healthwealth is set to bring you daily notes on your total well being. We shall look into all areas of  living healthy. Diet, food and fitness, diseases, women's health, men's health, aging well, teens and kids.

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