Wedneday Food Menu with Excercise for weight Loss (NFC weight loss programme)

Good morning, it is Wednesday, and welcome to your weight loss programme course with NFC. We hope that you enjoyed the programme yesterday, and we also hope that you found it easy to follow through, if you did not, do not give up and we urge you to keep trying.

We have cool meals and exercise routines for you today, but as usual, before you start, we will like to draw your attention to the important things you most adhere to:

• Do not starve yourself.
• Drink water 30 minutes before any meal.
• When eating, eat slowly, this way, you eat less because your brain quickly picks up the signal of you being full.
• Stay away from soda and other processed drinks, if you have a craving for one, take a glass of water instead.
• Snack on fruits with low Glycemic index instead of road sides snacks that are not beneficial for your weight loss.
• Exercise, does not have to be the rigorous gym sort of exercise or jugging, start with walking maybe 30 minutes, use stairs instead of elevators, go to the park with your kids, just anything that will require you using your physical body.

Breakfast: you can have  an oat this morning, one great thing about the oat meal is that
you get filled up with just little quantity and you become less hungry almost through out the day, you can check our post on the oatmeal diet for weight loss. Check the post here

Exercise: take a walk today, but instead of a 30 minute walk, you may increase it to a 50 minute walk, you may or may not walk on a faster pace, this is depending on how much your body has accepted your new routine. Do not start pushing your limit yet. If you have your skipping rope, you can skip 20 times. If your body can take more, the better, but if it can not, you have to keep trying bit by bit until your body gets used to it.

Snack: As usual, have yourself a low glycemic index fruit.

Lunch: you can have the rivers native soup with wheat for lunch today, PKT taught us how to make this the easy way. Remember, if you must take meat, go for the goat meat and remember to trim fats, but we strongly recommend that you stick with fish (not catfish or titus fish), also use little palm oil, salt and seasoning. Check out to make it here.

Dinner: As we have emphasised previously, your dinner most always be light, today, you can have the Dambu for diner, this meal, submitted by Bilkisu is super healthy as it involves the use of vegetable like moringa leave, raw(not fried) groundnut etc. Check out to make it here.
We hope that you find it easy to follow todays programme, look out for Thursdays programme

Mixed vegetables soup ( Carrot and Potato Soup)

Eating healthy foods is one of the key to staying healthy, so we are always happy when we come across healthy recipes.

The mixed vegetable soup is an example of that healthy meal. This recipe submitted by our subscriber Bilkisu (who has sent us various recipes) is a great meal to try out at home for a healthy and happy family as it involves the use of various recipes in which has their individual nutritional values beneficial to us.. Now you get additional idea on how you can inculcate the use of vegetables in your weekly menu.

Ingredients:
 

2 large carrots, chopped

3 med potatoes, peeled & chopped

1 1/2 cups stock

2 tablespoon tomato/pepper paste

3 sausages, chopped

1 eggplant, chopped

1 cupful chopped cauliflower

1 avocado, peeled and cut into cubes

Seasonings

Directions:

 

• Parboil cauliflower in salt water for a few minutes. Keep aside

 

• Cook potato and carrots in stock with tomato/pepper paste and seasoning till tender. Pour in a blender and pulse till smooth.

 

• Put back on low heat, add the eggplant, cauliflower and sausages. Season with spices and simmer for a few minutes.

 

• Garnish with avocado 

• Serve with wholewheat bread 😋

Recipe submitted By Bilkisu

Healthy Fried Egg

 

Scrambled eggs, omelette, and so many egg recipes to try out.

Eggs is just that great food ( as long as it's not a bad egg) that comes in handy in your kitchen. Whether it is used to make pancakes for your breakfast, or cakes for your events, egg is just that food that completes or compliments most recipes.

Dolapo balogun sent us a healthy fried egg recipe that she would like to share with everyone.. This egg is full with vegetables which are basking with nutrients good for the body.

 Here is the simple steps and ingredients in which Dolapo used to make her healthy fried egg.

 

Ingredients: 

Raw eggs
Fresh sliced tomatoes
Sliced onions
Grated pepper
Chopped garlic
Powdered ginger
Sliced spring onion
Groundnut oil
Seasoning cube
Salt to taste.

Directions

Break the eggs, add salt, little grated pepper, ginger and some spring onion, whisk and set aside.

Fry the pepper and onion, add the garlic, add the tomatoes, allow to fry a little to still retain its vitamins, then add the spring onion, add the seasoning cube, stir for a little while and finally pour in the egg. Allow to fry, when cooked, set aside.

Serve with bread, yam or rice.

Garlic and ginger adds flavor and gives food a unique taste also with lots of health benefits, immune system booster, lowers high blood pressure, has antibacterial and antiviral properties.

Recipe Submitted by Dolapo Balogun

Tips to get more exercise into your busy day

Taking breaks from your computer, housework or children, or whatever keeps you busy, to stretch and strengthen will benefit not only your body, but your mind and spirit as well. 

Image source: Public Health

There are simple Tips you can do during the day or while working 

• Go for a walk. Take the dog , or head to the mall and do laps while you window shop.

• Get together a group of friends for a team sport or exercise.

• Park the car AS FAR AWAY from the entrance as possible.

• Skip the elevator in favor of the stairs

• Walk to a co-worker’s desk rather than using the intercom.

•  Run, jog, and walk in your own backyard

• Jump Rope, wash the car, swim etc

With this simple tips helps towards living a more active, healthier lifestyle.

Dambu (Northern Nigeria delicacy)

We love Bilkisu's recipes, they look fantastic in the eyes and make your mouth water every single time. She truly brings the art in the food she makes, which makes it picture perfect.

NFC shows the nation Nigeria has diverse recipes, owing to our diverse culture, ethnicity and even religion.

The Dambu(Northern Nigeria Delicacy) is a  great meal all the way from the Northern part of Nigeria, apart from the are it exudes, the Dambu is also tasty and healthy as the ingredients used are healthy ones basking with great nutrients. Bilkisu showed us how to make the Dambu and it is pretty easy to do.

Ingredients: 


1 cup coarsely crushed wheat, 
2 cups fresh moringa leaves,
1 diced onion, 
2 chopped peppers,
1cup crushed raw groundnut

Directions:

Add 1cup water to wheat, keep aside till it soaks up water. Add all the other ingredients, season with salt. 

Steam (mixture up, water below) for 30mins. 

Serve with oil, yaji and golden brown fried onions😋

Recipe submitted by Bilkisu

To share your recipe with us, kindly send to   bbmc.ngrfood@yahoo.com  

Fruit Smoothie

Smoothies, apart from being tasty, is a healthy drink for all, owning to the fact that it is made with fruits basking with nutrients beneficial for the body. If you love healthy foods, then smoothies is that one food drink you should add to your menu.

The fun thing about smoothies is that you can make use of  different mixtures of fruit to get different tastes.

Odunayo sent us her own mixture which also involves the use of some vegetables.

Ingredients

1cucumber

2fingers of banana

carrots

watermelon

And a table spoon of honey.

Directions

 

In a blender, combine all ingredients ( cucumber, banana, carrots, watermelon), blend until is smooth,

 

Keep in fridge to get cold and serve with berries

 

Submitted by Odunayo 

The Oatmeal Diet for Weight Loss

Oatmeal is healthy, delicious and works well with many diets if you are looking to loose weight.

 Study found that those who eat oatmeal daily for six weeks had a greater decrease in cholesterol levels and waist size than those who ate the same amount of carbs in noodles over the same time period. It keeps you





satisfied,  it offers the calories and fiber you need to stay satisfied all morning

The body digests oatmeal at a
slower pace, keeping blood sugar levels steady, energy up, and hunger away.

Lowers Cholesterol

 

Oatmeal contains soluble fiber, which attaches to cholesterol-containing bile acids as it moves through the body, causing your body to absorb less cholesterol. Eating two servings of oatmeal each day provides three grams of soluble fiber, which is the amount you need to lower your cholesterol by two or three percent, this only works if you eat a diet that is low in saturated fats and cholesterol.

 

Low In Calories

 

It is an ideal low-calorie breakfast, a serving has only 150 calories

 

Tips to add Oatmeal to your diet food plan

 

• When choosing an oatmeal, go for the the less processed.

 

 

• Cook them in water and try not to add any additional dried fruits or nuts.

 

• For a sweet oatmeal stay off brown sugar or sugary stuff  but try a teaspoon of raw honey instead

 

If you allow the oats to cool, this will increase the amount of resistant starch and thus decrease the likelihood of having unwanted spikes in blood sugar.

 

Oatmeal Recipe can be combined with other low calorie foods - Adding a quarter-cup of blueberries, half of a sliced apple or even a quarter-cup of pumpkin for a boost of extra nutrition and flavor, without a significant boost in calories. Spices such as cinnamon, nutmeg and cardamom can also add to the flavor of oatmeal without adding calories.

 

Oatmeal can help keep you from packing on pounds according to a new study from the Journal of the American College of Nutrition. Oatmeal diet help to reduce appetite, which makes it a good source of carbohydrates for a weight loss diet.

 

 

 

Sources:

 

• Cut the fat podcast

 

•  Livestrong

Healthy Veggie Yam Dish

Diversity amplifies the power we as humans carry, with our diverse culture comes diverse way of life and diverse techniques of doing things.

One way in which diversity can be felt around the world is in the area of food.

Just when you think you have tried out every recipes you can think of, new ones start to emerge and you will be left amazed by the new recipes you come across. Sometimes one wonder, how do people come up with such ideas for a great recipe? The answer to that question, is diversity.

 

Yam recipes are diverse, we have the yamarita, fried yam, ojojo and so many more. Yam recipes just seem to have new innovation's as we go.

Pretty Eyez sent us a Healthy Veggie Yam recipe and we are so loving it. Apart from the meal being healthy and tasty, it also looks really good on the eyes and it is something everyone should think of trying out and adding to their food menu.

Ingredients


Yam
Palm Oil (which has some cool health benefits)
onions (chopped)
Pepper
Cray fish
Ukpaka/ Ugba ( oil bean seed)
Basil Leaves/ nchanwu
Spice
Salt
ugu or any other nutritious veggie

Directions

Peel,cut,wash and boil the yam (avoid water yam). Add a little salt.

Once the yam Is tender drain and set aside.

Place a dried pot on the fire,add palm oil, heat for a min,add chopped onions,blended fresh pepper and crayfish, ukpaka/ ugba (oil bean seed)and basil leaves/ nchanwu. Add spice cubes and little salt.

Cook for two mins, pour the sauce into the pot containing the yam, add already washed and chopped ugu or any other nutritious veggie.

Using a flat wooden spoon mix all together sprinkle a little water, cook for another 2min and...baam food is ready! 

Food Recipe Submited by Pretty Eyez

Food Guide For Pregnant woman

It's more important than ever to eat right now that you are expecting.

The best foods for pregnant women are, no surprise, great foods for everyone. But there are certain foods in particular that provide the nutrients you need to grow the healthiest baby you can


Check out Eat-smart tips for expectant mothers


1. EGGS
Eggs are cheap, easy, quick and versatile. Eggs are rich in chlorine, which promotes your baby’s overall growth and brain health. Amazingly an egg contains 90 calories, protein and more than 12 vitamins and minerals. During pregnancy your baby’s cell are growing at an exponential rate and every cell is made of proteins. And while eggs are high in cholesterol, they’re also relatively low in saturated fat, with only about 1 1/2 grams per egg.

"NOTE: Avoid eating raw or partially cooked eggs, vegetables, meats, un-pasteurized milk, soft mould-ripened cheese as they carry the risk of giving salmonella and listeria infections.

2.BEANS

Beans are good source of iron, folate, calcium, zinc, fiber and proteins of all the vegetables. Food that contains fiber tends to be rich in nutrients. When you’re pregnant, your gastrointestinal tract slows down, putting you at risk for Constipation and hemorrhoids. Fiber can help prevent and relieve these problems.

3.DARK GREEN, LEAFY VEGETABLES

Spinach, kale, Swiss chard, and other green leafy vegetables are loaded with vitamins and nutrients, including vitamins A, C, and K, as well as the all-important folate. They’ve also been found to promote eye health.

4.WALNUTS

Pregnant women’s are strongly advised to consume walnuts. Vitamin B complex and Vitamins such as folate, thiamin, riboflavin are essential for pregnant women. A handful of walnuts are a great choice for an on-the-run snack or an addition to a salad. While plant-based omega-3s don’t provide much of the DHA that will benefit your baby, they’re still good for both of you. Walnuts are also a good source of protein and fiber.

5.HEALTHY FRUITS AND VEGGIES

Eating plenty of green, red, orange, yellow, purple, and white fruits and vegetables ensures that you and your baby get a variety of nutrients. Each color group provides different vitamins and minerals. If you expose your baby to a variety of healthy fruits and vegetables in the womb, you’ll increase the chance that your baby will recognize and accept those flavors later on.

6. LOW FAT DIARY

It’s all about the calcium.Your baby needs it for his growing bones, and you need it to keep yours strong. This mineral also helps your muscles and nerves function, too. Non fat and low fat milk are healthier choices for pregnant women than reduced fat or whole milk which contain high amounts of saturated fat.

7. WATER

Drink eight cups a day, this help you and your growing baby build new cells, deliver nutrients, flush toxins, carries nutrients through your blood to your baby, and drinking plenty of fluids helps prevent dehydration. Water also helps prevent some common pregnancy problems such as constipation, haemorrhoids and bladder infections ie drinking water helps dilute your urine, which reduces your risk ofof infection.

5 Eat right ways to a slim you

Shedding the kilos involves developing a healthy eating regime. Here are tips on getting that right...

Don't miss meals

Have at least three meals or then four smaller ones at a certain time everyday. These should contain enough cereal, protein and vegetable and fruit.

 

If you skip a meal not only do you lower the body's metabolic rate but also tend over eat in the next one, which is harmful, state diet experts.

 

Go for balance

It's wise to choose a combination of vegetables, protein, grains, minerals, fruit as well as fish, which is high in omega 3 fats that help prevent heart disease.

 

High fibre foods like beans and whole grains are filling and low in calories. It's also recommended to have enough Vitamin C in the form of oranges or a lemon, everyday.

 

Don't overload...

It's said 'we eat with our eyes' therefore don't pile food onto the plate. Experts stress that an easy start to eating right is to practice portion control. Using a smaller dinner plate is smart and won't make you feel guilty. Just don't overload it, though.

 

Have more whole grains

Doing away with refined grains is most important when it comes to eating right and slimming down. The best sources of this are oatmeal, whole-wheat flour, bulgur (cracked wheat) and brown rice.

 

Whole grains are said to have lower calories and they enhance one's fiber intake, which can in turn reduce blood cholesterol levels, lower your risk of cardiovascular diseases and chances of developing obesity.

 

Snack smarter

The next time you're pondering over what to have from a vending machine, do the right thing: walk away. Research points that snacking on chips or chocolates can hinder a diet like no other.

 

Nutritionists advise having a healthy bite like a carrot stick or some dry  fruit when you feel the munchies. A  fruit is also a good option.

 

 Source: Times Of India

 

Source: The New Age

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Fitness tips for every woman

Most women are not fond of gym workouts. They prefer walking. If you look around in most gyms, you will find a higher number of men as compared to women, but some still force themselves to work out when it becomes a health issue. Another reason is if they have to shape up before their wedding or for a family wedding. Not surprisingly, the motivation is lost once the event is over. Then they bounce back and regain all the lost weight and a bit more, and then it’s only uphill. They feel they’ve reached a point of no return.

The situation becomes worse if they are married with kids. With the everyday stress and strain of managing work, family and responsibilities, a woman has no personal time at all. Following a fitness schedule does not even feature anywhere on her priority list. The excuse – ‘I don’t have time!’

But the woman who is genuinely concerned about her weight and health is looking for a solution. So what does she do? Here are practical tips to help you stay fit and lose weight. 

 

How to find time for exercise

 

The best practice would be to wake up half an hour early and exercise. If that’s not possible then a late evening workout should suffice. Those who have never worked out before can start with a 15-minute walk at a normal pace. Gradually increase the pace and duration.

Once you are used to walking and start enjoying it, try to incorporate other forms of workouts. Some of you might even enjoy working out in a gym. Beginners who prefer working out at home would do well with a personal trainer for a few months.

Those who have exercised before can do surya namaskars, Plie squats, lunges, toe touching exercises, push-ups, dips and crunches a few days a week. It would also be a good idea to get a few home workout videos. But be careful and don’t overdo. You may end up with injuries and be put off by workouts forever.

The bottom line is to do something that you enjoy and can sustain for long. Exercising should become a part of your life. Besides weight loss, exercise is a great way to charge you up for the day ahead or to and wind up your day.

Working out at work
 

Some women spend a lot of time commuting to and fro from work. In addition, they even have to cook the family dinner, while some others have to look into their children’s studies too. These women can perform short bouts of exercise at work. Research has shown that this too helps.

You could begin by walking to the station instead of taking an auto or cab. You can use the stairs instead of the lift. Use the short tea and coffee break at work to do a quick up and down the stairs instead of chatting with your colleagues.

At work, walk up to a colleague if you need to, rather than emailing or whatsapping. Try to get up from your seat and be mobile whenever you get an opportunity. Avoid sitting in your seat for long stretches. If that’s not possible, at least move around in your chair, get fidgety, turn around, and stretch your legs and hands. Try to do a few simple stretches. It’s also important to maintain a good posture. Sit up straight.

If you have access to a gym at your workplace, you can use it instead of taking  tea or coffee breaks. You can also spend the first 10 minutes of the lunch break doing a quick burst of activity. Whatever you do, make sure to warm up before your workout and cool down after you finish.

Eating right
 

Then comes the next important part of the weight loss programme — diet. Most women will say that they don’t have the time to make special diet food. Some are scared because it means depriving oneself of one’s favourite foods, but the truth is you don’t have to make anything special or give up your favourite foods completely! Use these guidelines:

• Make sure you are eating at regular intervals.
• Include whole grains in your diet.
• Avoid or strictly restrict refined and processed foods, deep fried foods, junk food, sweets, tea and coffee.
• Eat five to six smaller meals instead of three big meals.
• Add fibre to your diet.
• Avoid eating late in the night.
• Sleep early. Try to get around six to eight hours of sleep.
• Restrict eating out to once a week, preferably lunch.
• Avoid heavy dinners. Have proper balanced meals.
• Don’t eat while watching TV, talking on the phone or working. Focus on your meal and keep track of your portion size.
• Don’t overeat.
• Instead of sleeping or lounging and watching TV immediately after dinner, stroll at a normal pace for 15-20 minutes, half an hour after dinner.
• If you have an uncontrollable sweet tooth, eat a really tiny portion of a dark chocolate.
• You can indulge in a bit of your favourite foods and dessert once a week. But the keyword is – watch your portion size. Do not overindulge!
• Most importantly, drink plenty of water, as it’s something most often ignored. Stay hydrated throughout the day.

Source: The Health Site

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Foods For Healthy Skin

Great skin starts from the inside. You are what you eat. glowing skin is an indicator of good health and a nutrient-rich diet, a lacklustre complexion reflects poor diet choices and overall health.
If you eat high quantities of processed foods, sugar, caffeine, and fried foods, chances are, your skin is not going to be looking its most radiant. But, loading up on fruits and veggies, whole grains, and vitamin-rich foods makes for a healthy body and, in turn, healthier, more radiant skin.
Do check out these foods for healthy skin


Foods for healthy skin

Salmon

Healthy omega-3 fatty acids in oily fish can boost your skin’s defences against UV damage, aid in decreasing the occurrence of clogged pores. Salmon is also loaded with selenium, a trace mineral that helps smooth the skin and acts as a powerful antioxidant when joined with its fellow skin-booster, vitamin E.

Whole grains

Whole grains offer up more fiber, vitamins, minerals, and phytonutrients than refined grains, making whole grains the superior choice when it comes to breads, pastas, cereals, and rice. It helps your body stay hydrated, flushes out toxins, aids metabolism etc

Potatoes

Sweet potatoes are packed with beta-carotene, an antioxidant that fights aging. vitamin E, vitamin C and fiber, sweet potatoes are delicious, fun to cook with, and great for your complexion ..you can try mashed sweet potatoes, sweet potatoes salad, baked sweet potatoes etc

Low Fat yogurt

Low in fat and high in vitamin A. One cup of low-fat yogurt has more calcium than a cup of fat-free milk. Besides, yoghurt gives you a healthy immune system, kills of bacteria that causes eczema and acne, and gives you radiant skin. Good for your tummy, and skin.

Spinach

Spinach- is rich in nutrients and antioxidants. Spinach is also a good source of vitamins B, C, and E, potassium, calcium, iron, magnesium, and omega-3 fatty acids. Trade your lettuce for spinach or saute spinach for a quick healthy side

Tomatoes

Tomatoes are the best source of the anti-aging antioxidant lycopene which is the natural pigment that makes tomatoes red - with highest levels found in processed or cooked tomatoes used in ketchup, paste, soup and juice. Tests show that eating tomato paste could help protect against sunburn and skin ageing caused by sunlight exposure.

Water

Water is not a food per say but has a whole lots of benefits for the skin. Drinking water in adequate amounts is necessary to flush out toxins out of the body. With inadequate amounts of water flowing through the body, these toxins can build up in the body and escape through skin pores. This contributes to acne.
Therefore, by flushing the body internally with water, acne breakouts are less likely to occur due to toxin release through the skin.

Kiwis

Kiwis- is loaded with vitamin C and antioxidants, which keep skin firm, help prevent wrinkles, and are great for healthy bones and teeth.

Others are strawberries, avoacados, almonds

Getting Rid of that Rash

A rash, which is a change of the skin that affects its colour, appearance, or texture, can be very uncomfortable.
It may cause the skin to change colour, itch, become warm, bumpy, chapped, dry, cracked or blistered, swell, and may be painful.
Rashes are the result of irritants or allergens that encounter the skin. Most rashes go away within two to four weeks even without treatment. However, there are a few different things you can do to get rid of a rash sooner rather than later:

Identify the irritant or allergen.
Carefully review your recent activities, mainly thinking back to the events that occurred within a two-hour period prior to the development of the rash. Identify any element that was not part of your normal, pre-rash routine. Avoid that product for several weeks to see if the rash leaves and stay away.

Aloe Vera Gel
Rub Aloe Vera gel over the rash. Aloe Vera gel is a natural product with anti-inflammatory, antibacterial, and anti-fungal properties.

Apply Wet Towel/Washcloth
The cool moisture can soothe your irritated skin, calming it down and preventing blisters from forming or worsening.
Soak a clean, soft washcloth in cold water and wring out the excess water. It should be moist, not dripping wet.
Apply the compress to your affected skin for 30 minutes three times a day until the rash disappears.

Baking Powder
Mix baking powder and water to make a paste. Add the paste to affected areas to get fast relief from rashes

Oatmeal Bath
Take a cool bath with oatmeal. Fill your bathtub with cool to lukewarm water and add a cup of oatmeal to it. Soak in the water for 15 to 20 minutes.

Calamine Lotion. Look for any calamine lotion or a non-prescription anti-itch cream containing one (1) percent or more of hydrocortisone cream.    




                                     
To learn more about the Nigerian Food Community click here

To view the Nigerian Food Community Home click here

To view our post on the Nigerian Food Community Food, click here

To view our post on the Nigerian Food Community Health Tips, click here

To view our post on the Nigerian Food Community Lifestyle here 

If you want to share your recipe with this blog, you can submit your recipes to bbmc.ngrfood@yahoo.com   

If you also want to submit an article to this blog, you can submit them to  bbmc.ngrfood@yahoo.com  

Click C00219980 to join our Black Berry Messenger Channel for updates on recipes, other peoples recipes (food selfies or Food recipes), food, health tips, kitchen tips and so much more.                                                                                                           

Homemade Facial Scrub Recipes

NFC is all about food, health, lifestyle and beauty, we look for natural means like using cucumber for beauty, the kind of food necessary for a healthy skin etc.
An important part of your weekly skin routine is exfoliation. Use facial scrubs for peel work, this helps for a better skin by removing dead skin cells. Scrubs work to manually remove dead skin. Make sure to follow with moisturizer after exfoliation.

Their are natural recipes in which you will be able to find the ingredients in your kitchen, do it yourself and have no worry about toxic substances and chemicals in artificial face scrubs


1. Oatmeal scrub

Ingredients

• 1 (one) tablespoon oatmeal
• 1(one) teaspoon honey
• 1 (one) teaspoon yogurt

All three ingredients are all  powerful acne-fighting foods that can be topically applied to acne prone skin.

Directions

• Tie hair back  to prevent the scrub from getting onto your hair
• Do facial steaming to open up your pores - steam face over hot water or press warm cloth to skin for a few minutes

In a small mixing bowl, mix all the above ingredients, rub the mixture in a circular motion, apply it to face, after 2minutes, rinse off with warm water. Splash cold water on your face to close up the pores
Yogurt and oatmeal nourish and calm the skin while honey heals, moisturizes and protects.

2. Baking Soda/honey/lemon juice scrub.

Ingredients

• 1/2 teaspoon baking soda.
• 1/2 teaspoon lemon juice.
• 1 tablespoon honey.

Directions

• In a bowl, mix all ingredients.
• Using clean fingers, rub the mixture into your face using a circular motion and gently scrub.
• After 2 minutes, rinse thoroughly.

3. Brown sugar, Olive oil and Honey scrub

Ingredients

• 1tablespoon brown sugar.
• 1tablespoon honey.
• 1tablespoon olive oil.
• Oatmeal(optional).
  

Directions

In a mixing bowl add all iingredients and stir with a spoon.

Rub the mixture onto your face.

After two minutes, rinse thouroughly with warm water. Splash your faced with cold water to close your skin pores.

*Use this face scrub to exfoliate your face, giving it a youthful glow. This faced scrubs absorbs excess sebum on skin and moisturizes oily skin.

4. Banana Scrub

Ingredients

2 teaspoon mashed banana.

2 teaspoon rolled oats.

1teaspoon milk.

1 teaspoon honey.

Directions

In a bowl, mix all ingredient together until it forms a smooth paste

Put the mixture on the skin for 15-20 minutes while lying down

Rinse off thoroughly with warm water.

*This is a facial scrub for normal too dry skin and is also suitable for sensitive skin.

How to get rid of that Belly Fat

Belly fat (visceral fat) can be pretty embarrassing, most times, it makes us uncomfortable and limits our choice of clothing. Apart from making your figure unattractive , it also increases your risk of high blood pressure, diabetes and fatty liver disease.

However, it is possible to get rid of belly fat by choosing your diet wisely and also exercise daily.

Before mentioning food that can help burn belly fat, it is important to specify the food that boost belly fat, ones in which you must stay away from. These foods includes;

1. Refined Grains
2. Fatty Animal Foods
3. Hydrogenated Vegetable Oil
4. Sugary Drinks

Foods that makes it easier to lose belly fats are;


 Water
It is important to keep yourself hydrated to avoid stomach bloat. Drinking a good amount of water helps to flush excess fluid and toxins
The best way to avoid stomach bloat is by keeping yourself very well hydrated. Drinking ample amounts of water helps to flush excess fluid and toxins out of your system.



Oats
Having oats for your breakfast is one of the best ways to reduce a belly fat. This is because oats are low in calorie and they are filling and makes you feel full longer


Watermelon                                                                                                                     
    A study done at the University of Kentucky revealed that drinking two glasses of watermelon juice every day for eight weeks reduces body weight (especially the fat around the belly) without altering muscle mass.
                  
 
Beans
Consuming beans regularly helps to get rid of the body fat, develop body muscles and improves digestion. Beans makes you feel full for a longer duration, which in turn makes you eat less. Eat beans regularly, if you want your middle to be sexy and firm.



Green Leafy Vegetables
Vegetables like spinach, pumpkin, water leaf etc are extremely low in calories, full of fibre and offer several vital vitamins and minerals that help to ease water retention without causing the bloating and tummy discomfort.
*Note; for a better effect, do not overcook as this causes loss of nutrients.
Avocado

 Avocado is rich in fibre, which helps to keep hunger at bay and the presence of monounsaturated fatty acids helps to burn belly fat easily.
Cucumber
One full cucumber contains just 45 calories, making it sexy stomach food.

Just eating these foods will not get you a flat stomach. It is also important to do intensive full body workouts and perform cardiovascular routine.

Article Submitted By Adebola



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How to get Rid of Migraines

A migraine is an intense headache, usually accompanied with severe pounding that commonly starts in the forehead and moves towards the side of the head and around the eyes. It is painful and sometimes disabling, they are also sometimes accompanied by nausea, vomiting and sensitivity to light, noise or smell.

The major causes of migraine includes stress, tension, restlessness, sinus problems, lack of sleep and dehydration.

Migraines tend to recur, typically lasting 4 to 24 hours and sometimes longer.

However, one can reduce or stop the effect of migraines by making use of the following tips:

 Water
Migraines may be caused by dehydration, that is, the lack of water, so, the best way to get rid of it is by drinking water, you can start by taking a glass of water and then continue taking small sips. It is important to stay away from drinks like alcohol that can dehydrate your body, when you are suffering from migraines.

 

*Note: to avoid migraines, you don't have to wait till you are thirsty to drink water. Lemon
Lemon is a very effective and powerful ingredient to treat headache because it is refreshing and relaxing. Plus, it helps maintain the acid-alkaline balance in the body. One can either squeeze lemon juice into warm water or make some lemon coffee to ease headache pain. Stir the juice of one lemon into a cup of black coffee and enjoy. another way to use lemon for your migraine is by pounding the lemon crust into paste and then applying it on your forehead
.Apple
Apples can be used to fight off migraines. It helps to restore the acid-alkaline balance in the body. Simply the smell of green apples can help reduce migraine headaches. When you wake up in the morning with an headache, eat a piece of apple sprinkled with some salt. Then drink some warm water.

Trigger food                                                                                                                                Migraines can be triggered by a particular food that you eat, while one food will trigger migraines for someone, it won't for another. So as a person, you need to take note of which food may trigger your migraine.

 Ice Pack                                                                                            Placing a cold compress like an ice pack on your forehead will numb the pain, help shrink the blood vessels and improve circulation to the area. This particular remedy works well for headaches due to stress or sinus problems.

 Peppermint                                                                                                                                         Inhaling the soothing aroma of peppermint steam can ease headache as well as accompanying symptoms, such as nausea and vomiting.
  Ginger                                                                                                                                                      It also helps relax the blood vessels in the head, reduces swelling in the brain and activates natural opiates in the brain that help lessen the pain.
Simply drink ginger tea up to 3 times a day to reduce inflammation in the body and alleviate headache pain. It is important to start at the onset of the headache so the ginger can act quickly.




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Health Benefits of Spinach

Efo (Spinach) is a leaf that can be classified under other green leaves with the most nutritious of low calorie foods. In Nigeria, it is commonly used to cook soups like Egusi and Efo Riro. Spinach is good for the human body, it is an incredible immune system bolster that can protect one against health problems throughout life.

 

  
      Health Benefits of Spinach

1. Spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. It is a rich source of vitamin A, vitamin C, vitamin K, magnesium, manganese, folate and iron.
2. It strengthens the bone.
3. It helps to prevent and fight cancer.
4. It discourages heart attacks, even if you already have cardiovascular issues.
5. It is also a great source of vitamins C and K. It can sooth infected and inflamed parts of your body, like stomach ulcers.
6. It helps to prevent the body against osteoporosis.
7. Eradication of different causes of fatigue.
8. Helps supply oxygen to blood making it very important for brain health.
9. Helps cure general symptoms of anemia like fatigue, body weakness, headaches, and enhanced sensitivity to cold temperatures.

It is important that we remind you, that you can only enjoy this nutritional and health benefits if you eat the fresh and raw, quickly boil them or juice them ( this most effective). The vegetable loose some, if not all of their nutrients when it is over-cooked.

Article Written By NFCupdates




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