Tag Archives: Eating Healthy

How to eat right.

There’s more to a balanced diet than simply eating your fruits and vegetables, so knowing what foods to look out for will help you create a nutrition plan that strengthens your body and makes you feel far happier.


Write up a meal plan.

A meal plan will be helpful as you slowly eliminate processed foods from your diet. As you remove different foods from your regular meal plan, you can add in a more whole, unprocessed foods to replace them. A written meal plan can help you visually plan everything out for your week.

Processed food should be avoided as far as possible.

Processed food is devoid of real nutrition required for the body. One must also avoid all wrong stuff like chips, pizza, etc. This will help reduce cravings.

Watch your salt intake.

Although humans need salt in moderation, too much salt can lead to high blood pressure and osteoporosis. Use salt sparingly, and always check labels for salt content.

Minimize sweets.

It might seem like most of the calories in donuts, cookies, pies, cakes and other sweets come from sugar, but often sweets contain high amounts of fat. Most pastries are made with butter, and lots of it. When shopping, read the labels and avoid high fat content sweets. If baking, substitute healthy oils or bananas for butter for healthier, low-fat options.

Read also:Tips to grow 6 inches taller

Choose low-fat dairy products.

Skim and 1% milk have as much calcium as whole milk, but much less fat. You can also get low- or non-fat cottage cheese, cheese, and yogurt

Include raw food in your diet plan.

This is an interesting step towards avoiding the extra oil used while cooking. You could even try to kick off the calories by consuming a good amount of water. It helps in flushing out the toxins from the body. This further helps in burning out calories.

Fruits and vegetables are nutritious foods that contain essential vitamins, minerals, fiber, and antioxidants. It’s recommended to make half of all your meals a fruit or a vegetable.

Reduce your alcohol intake.

Excessive alcohol consumption makes you gain weight and is hard for the liver to process leading to a host of preventable diseases. Drinking in moderation is key, if you do consume alcohol, consider drink a glass of wine or beer with your meal as opposed to multiple drinks at a bar.

Consider participating in Meatless Mondays.

Meatless Monday is an international campaign that encourages people to give up eating meat one day per week. Eating less meat can have several health benefits, as most people already have enough protein in their diets.

Try to substitute a good amount of fruits and vegetables instead of junk food.

Food filled with fiber should be included in the diet; it helps in the process of digestion. Healthy eating is healthy living. If you must indulge in junk food, then try to have a small portion of it. By doing this, you can eat your favorite food without feeling guilty.

Read also: How to make a healthy smoothie

Understand the difference between a good fat and a bad fat.

Try to maintain the balance with both good and bad food. A balanced eating habit along with a few hours of workout session could do wonders.

Choose fish and fowl over red meat.

Red meats like beef, pork, lamb, and veal contain the highest amounts of saturated fats of any meats. Skinless poultry and seafood are much lower-fat options if you opt to eat meat. Choose surf over turf whenever possible.

Read also: 10 foods you shouldn’t give your children

Choose a healthy alternative.

The most common processed foods are sometimes the tastiest. Think about what it is you like about a particular favorite processed food (like sweetness, saltines, or crunchiness) and see if there’s a healthy alternative that can replace it.

Keep in mind to eat treats in small quantities just to tantalize the taste buds.

Plan out a balanced food chart on the basis of health and nutrition. This could be an important step towards keeping a check on that extra dip of cheese and remaining healthy for the rest of life.

Read also: How to type faster

6 Easy Guide To Grow Your Hair Naturally

So many people have been seeking for help on how to grow hair naturally at home. Here you will learn the 6 easy guide on how to make your hair long, straight, and shiny.

1. Avoid heat styling tools

If you must use heat, decreasing the temperature and always using a heat protectant otherwise, you risk damaging your hair, leading to breakage and frizz. If you avoid this there is high probability you hair will grow naturally.

2. Distribute your hair’s natural oils

Going to bed with unbrushed hair may seem tempting when you are tired, but giving your hair a few quick strokes can be great for its health. use a boar bristle brush to distribute your scalp’s oils evenly onto your hair so it stays naturally moisturized.

3. Eat the right foods

Having long, strong hair and curly hair doesn’t just depend on which products you put on your hair ,it also depends on what you put into your body. To promote hair growth, you need to feed the hair from the inside. Try increasing your protein intake with foods like

  • fish
  • beans
  • nuts and
  • whole gains.

you should still aim to maintain a diet high in protein.

4. Get frequently trims

if you want long hair that’s actually healthy, you need to get regular trims. While haircuts don’t make your hair grow any faster, they get rid of split ends that break your

Eliminating the breakage gives the appearance that your hair is growing faster. After all, a split end that breaks can lead to your hair losing length not to mention shine, volume, and smoothness. If you want to know exactly how long you can go between trims, follow this guide.

5. Daily shampoo

Shampooing your hair two to three times a week allows your natural oils to penetrate your hair, allowing it to hydrate and repair itself. Shampoo can help grow your hair naturally.

6. Add a vitamin to your A.M. routine

If your diet isn’t supplying you with enough nutrition, a supplement could make a world of difference. Look for a multivitamin that’s formulated and labeled For Hair, Skin and Nails. Those contain important vitamins like biotin and C and B vitamins that support hair health.

From all these steps you are good to go having a long, straight and curly hair. You may get better skin in the process.

10 foods your children should not eat or eat in little quantity; Do not IGNORE.

These are some foods that your children should not eat. Here are some list of foods that your child should not eat

1. Salt

Babies shouldn’t eat much salt, as it isn’t good for their kidneys. Don’t add salt to your baby’s food or cooking water, and don’t use stock cubes or gravy, as they’re often high in salt. Remember this when you’re cooking for the family if you plan to give the same food to your baby. Avoid salty foods like:
  • bacon
  • sausages
  • chips with added salt
  • crackers
  • crisps
  • ready meals
  • takeaways


2. Sugar

Your baby doesn’t need sugar. By avoiding sugary snacks and drinks (including fruit juice and other fruit drinks), you’ll help prevent tooth decay.

3. Saturated fat

Don’t give your child too many foods that are high in saturated fat, such as crisps, biscuits and cakes. Checking the nutrition labels on foods can help you choose foods that are lower in saturated fat.

4. Honey🍯

Occasionally, honey contains bacteria that can produce toxins in a baby’s intestines, leading to infant botulism, which is a very serious illness. Don’t give your child honey until they’re over 1 year old. Honey is a sugar, so avoiding it will also help prevent tooth decay.

5. Whole nuts and peanuts

Whole nuts and peanuts shouldn’t be given to children under 5 years old, as they can choke on them. You can give your baby nuts and peanuts from around 6 months old, as long as they’re crushed, ground or a smooth nut or peanut butter. If there’s a history of food allergies or other allergies in your family, talk to your GP or health visitor before introducing nuts and peanuts.

6. Some cheeses

Cheese can form part of a healthy, balanced diet for babies and young children, and provides calcium, protein and vitamins. Babies can eat pasteurised full-fat cheese from 6 months old. This includes hard cheeses, such as mild cheddar cheese, cottage cheese and cream cheese. Babies and young children shouldn’t eat mould-ripened soft cheeses, such as brie or camembert, or ripened goats’ milk cheese and soft blue-veined cheese, such as roquefort, as there’s a higher risk that these cheeses Many cheeses are made from unpasteurised milk. It’s better to avoid these because of the risk of listeria. You can check labels on cheeses to make sure they’re made from pasteurised milk. But these cheeses can be used as part of a cooked recipe as listeria is killed by cooking. Baked brie, for example, is a safer option.

7. Raw and lightly cooked eggs

Babies can have eggs from around 6 months. If the eggs are hens’ eggs and they have a red lion stamped on them, or you see a red lion with the words “British Lion Quality” on the box, it’s fine for your baby to have them raw (for example, in homemade mayonnaise) or lightly cooked. Hens’ eggs that don’t have the red lion mark should be cooked until both the white and yolk are solid. So should duck, goose or quail eggs. Avoid raw eggs, including uncooked cake mixture, homemade ice creams, homemade mayonnaise, or desserts that contain uncooked egg that you can’t confirm are red lion stamped.


Continue reading 10 foods your children should not eat or eat in little quantity; Do not IGNORE.

Health care and maintenance

Health care, health-care, or healthcare is the maintenance or improvement of health via the prevention, diagnosis, and treatment of disease, illness, injury, and other physical and mental impairments in people.

Health care is delivered by health professionals in allied health fields. Physicians and physician associates are a part of these health professionals include :

  • Dentistry
  • midwifery
  • nursing
  • medicine
  • optometry
  • audiology
  • pharmacy
  • psychology
  • occupational therapy physical therapy and other health professions are all part of health care. It includes work done in providing primary care, secondary care, and tertiary care, as well as in public health.

Access to health care may vary across countries, communities, and individuals, largely influenced by social and economic conditions as well as health policies. Providing health care services means “the timely use of personal health services to achieve the best possible health outcomes”.Factors to consider in terms of healthcare access include financial limitations (such as insurance coverage), geographic barriers (such as additional transportation costs, possibility to take paid time off of work to use such services), and personal limitations (lack of ability to communicate with healthcare providers, poor health literacy, low income).

Limitations to health care services affects negatively the use of medical services, efficacy of treatments, and overall outcome (well-being, mortality rates).

Health care systems are organizations established to meet the health needs of targeted populations. According to the World Health Organization (WHO), a well-functioning health care system requires a financing mechanism, a well-trained and adequately paid workforce, reliable information on which to base decisions and policies, and well maintained health facilities to deliver quality medicines and technologies.

It can contribute to a significant part of a country’s economy, development and industrialization.

Health care is conventionally regarded as an important determinant in promoting the general physical and mental health and well-being of people around the world. An example of this was the worldwide eradication of smallpox in 1980, declared by the WHO as the first disease in human history to be completely eliminated by deliberate health care interventions.

Ways To Stay Healthy And Live Long (From Experts)

I had Interesting discussion with health experts today and I will love to share what I learnt from them.

1. Have good regimes

Have a good regime in your daily activities like:

1.Eating regime🥣

Don’t joke with your breakfast.

2.Exercising regime🏋️🚴

Exercise regularly.

3. Sleeping regime🛌

Have a good sleep, don’t joke with this, this is the time the body recover and relax.

2. Take quality foods(healthy foods)🍲

Take quality foods, avoid cheap foods they might be dangerous to your health.

Take oil with low cholesterol, have a good feeding habit.

3. Avoid junks🍿🍦

Stay away from non-nutritious foods, instead of good they bring more damage to your health.

Junks are just like chaffs, they are worthless, take natural juice or fruits instead of Pepsi, Eat healthy foods instead of noodles.

4. Stay happy(Avoid anxiety)😁

Always force or make yourself happy, do things that give you Joy.

Anxiety bring so much harm to your health, it increases the blood pressure, brings fear and can result to a worst health situation.

5. Avoid False or fake news📢

Always have good source of news don’t listen to everything you hear if you want to live healthy and long.

After anxiety, the main cause of hypertension is fake news through friends, media and other source.

6. Guide your heart( don’t poison your mind with unreasonable thoughts)💓💔

Throw things that makes you feel uncomfortable. Guide the way you think.

Stay positive 👍

7. Free your mind (nothing is permanent)🧠

Problem can rise up to spoil your day, Every being have a problem or desire
but that should not make you unhealthy remember every bad situation is just for a while, There is time for everything.

8. Take supplements and check out regularly🏥

Take supplements at least once in a month. It helps rebuild all the necessary nutrition missing in your body.

9. Cure source not symptoms💊💉

Most people will buy drugs for an signs they feeling even if it repeat several times they will still go for the same drug. That is a wrong decision every/most sickness or disease have signs and symptoms which tells you that a particular health problem is about to occur. People should not stop the signs instead the sickness itself.

Stopping the signs or symptoms of a sickness or disease can bring harm to you.

Go for test before any treatment.

10. Plan your day🤳🧔

Schedule your daily activities, avoid procrastinating it can lead to anxiety and anxiety can cause various health issues.

Sleep early and you will wake early A good plan equals a good health.

Coconut Water: How It’s Harvested And Risk

Coconut water, less commonly coconut juice, is the clear liquid inside coconuts (fruits of the coconut palm).

In early development, it serves as a suspension for the endosperm of the coconut during the nuclear phase of development. As growth continues, the endosperm matures into its cellular phase and deposits into the rind of the coconut pulp.The liquid inside young coconuts is often preferred to the liquid of a ripened coconut.


Fresh coconuts are typically harvested from the tree while they are green. A hole may be bored into the coconut to provide access to the “meat” (liquid and pulp). In young coconuts, the liquid and air may be under some pressure and may spray slightly when the inner husk is first penetrated. Coconuts that have fallen to the ground are susceptible to rot and damage from insects or other animals.

Photo by Jonathan Colon


Plain coconut water has long been a popular drink in tropical countries, where it is available fresh, canned, or bottled.Coconuts for drinking are served chilled, fresh, or packaged. They are often sold by street vendors who cut them open with machetes or similar implements in front of customers. Coconut water for retail can be found in ordinary aluminum cans, Tetra Paks, or plastic bottles, sometimes with coconut pulp or coconut jelly included.

Coconut water can be fermented to produce coconut vinegar. It is also used to make nata de coco, a jelly-like food.Percentage are roughly approximated using US recommendations for adults.
Providing 19 calories in a 100 millilitres (3.5 imp fl oz; 3.4 US fl oz) amount, coconut water is 95% water and 4% carbohydrates, with protein and total fat content under 1% each (table).

Photo by Jonathan Colon

Coconut water contains small amounts of vitamins and dietary minerals, all under 10% of the Daily Value (DV)(table).


One health risk arising from excessive consumption of coconut water is an overabundance of potassium in the blood (hyperkalemia), inducing acute kidney failure, heart arrhythmia, loss of consciousness and eventually death.Hyperkalemia and loss of consciousness after the consumption of several liters of coconut water were reported only as a clinical case study in association with one individual’s use of a commercial product following physical exertion.However, the levels of potassium in each 100 ml serving of unprocessed coconut water are not very significant (2–7% of the DV).

How to Eat Healthy While Traveling in a Car

If you’re about to spend countless hours in the car, it’s normal to be concerned about food. It’s easy to slip into unhealthy habits on the road, given that gas stations and fast food restaurants are sometimes your only food options. However, there are ways to stay healthy and eat foods that keep you alert while driving.

Bring healthy snacks with you for the trip so you don’t have to eat out as much. If you do have to stop for food, opt for healthy items. Make sure to snack frequently and eat when you’re hungry to stay alert on the drive. With some extra care, you can stay healthy on a long tri

Packing Healthy Food

Bring along a cooler.

If you don’t have a cooler, pick one up at a department store before your trip, or borrow one from a friend. Coolers can keep healthy options, like fruits, vegetables, and lean proteins, fresh for the long trip. They can also help snacks like celery or carrots remain crisp and appetizing!

Pack bite-sized fruits and veggies.

If you have to grab a quick snacks while driving, bite-sized options are best. Pre-cut fruits and veggies, and store them in easy-to-access resealable bags. For an on-the-go option, you can also purchase pre-cut fruits and vegetable at the supermarket! Some great options include:

  • Apple slices
  • Carrot sticks
  • Orange slices
  • Celery sticks
  • Snap peas
  • Radishes
  • Clementines
  • Grapes
  • Berries
  • Cauliflower or broccoli florets

Include healthy sources of protein.

Protein is vital for a road trip as it helps keep you feeling full. Stock your cooler with healthy sources of protein that won’t weigh you down while traveling and are easy to eat in a few minutes while pulled over at a rest stop. Bring some of the following:

  • Yogurt
  • Nuts
  • Cheese
  • Organic jerky without additives
  • Hard-boiled eggs
  • Cheese slices

Pack your own lunches.

Most people pull over to have a proper meal at some point on the road. If you pack your own lunch, you won’t be left choosing from potentially unhealthy fast food options. Use a lunch box or paper bag and some Ziploc bags or Tupperware to pack a light, healthy lunch for yourself.

Pack a lunch that’s light and healthy so you won’t get sleepy. Instead of white bread for a sandwich, for example, use whole wheat bread and eat your sandwich with some fruit and a side salad.
If you add protein like fish, nuts, or chicken, a salad can be a meal on its own. It can help you recharge and get back on the road.

Drink water rather than sugary beverages.

It’s important to stay hydrated while driving. Improper hydration can cause drowsiness and irritability, which can affect your ability to focus. Avoid sugary beverages like soda, juice, or overly-sweetened coffee. Choose unsweetened, calorie-free drinks like flat water, sparkling water, or unsweetened tea.

Keep your plastic bottles in your cooler so they stay cold!
For a more eco-friendly option, bring an insulated water bottle and re-fill it when you stop for rest breaks.

Making Healthy Decisions at Rest Stops

Stop at a grocery store instead of a fast food place.

You can actually get a meal at a local grocery store instead of stopping for fast food. You can pick up something healthy like a prepackaged salad or ready-made sandwich. You can also grab some healthy fruits and veggies to have on the side. You can then enjoy your meal in your car before hitting the road again.

Some grocery stores, like Whole Foods, have hot bars or salad bars you can use to design your own healthy meal.

Look for healthier fast food options.

Choose a fast food restaurant that offers fresh fruits and vegetables. Do research in advance to find the healthiest options before you take your trip. In general, opt for fast food restaurants where you can design your meal and get plenty of produce and healthy protein.

Restaurants like Subway and even McDonald’s have online tools to help you plan healthy meals.

Ask for healthy substitutions or alterations.

If your only options are fast food places, don’t hesitate to request healthy substitutions. Ask for a side salad or fruit instead of a side of fries. Request that they hold the mayonnaise or swap it out for a lower calorie option like mustard.
Some places may actually have a separate menu for health-conscious consumers. At Taco Bell, for example, order fresco meals which are lower in calories and minimize unhealthy ingredients.

Opt for grilled items.

When it comes to things like chicken, grilled is always better than fried. As protein is an important component for every meal, it’s not a bad idea to order a meat dish. However, go for something like the grilled chicken sandwich over the fried chicken sandwich.

Watch portion size.

Portion sizes at fast food places tend to be massive. Check the calorie content of the items you order on your phone to stay informed about how much you’re consuming. You can always order a meal and only eat half of it. Save the rest for later in the day.
Always order the smallest sizes possible.

Eating Safely in the Car

Avoid eating while driving, if possible.

In general, eating while driving is not advised. This is especially true with heavy traffic. If you’re feeling hungry, pull over for a snack. If you do need to eat while driving, stick to bite-sized portions that are easy to quickly pop in your mouth.

Eat small amounts frequently. Large meals can weigh you down, leaving you feeling drowsy. It’s not safe to drive while sleepy. Instead of having 1 or 2 big meals on your trip, have light snacks throughout the day with small meals in-between. This will help you stay alert on the road and.

Keep at least 1 hand on the wheel at all times.

If you are eating or drinking in the car, make sure you keep a hand on the wheel and your eyes on the road. Do not eat anything that requires both hands unless you are able to pull over for your meal.

Place napkins within easy reach.

In the event of a spill, the first thing you’ll be looking for is a napkin to mop up as much of the damage as possible. However, looking for napkins can be a distracting process that keeps you from driving safety. Store napkins in the glovebox or the console for easy-access.
You may also want to keep wet wipes in the car to clean your hands in case any of the food items are sticky or messy