Beans - Superfood for Diabetes

Beans also know as Cowpea, is an important source of protein in the diet of families especially in developing countries such as Nigeria. There are over 40,000 varieties of beans in the world and more are still discovered by the day but we have only three common varieties in Nigeria; the Olo, Oloyin and Drum as they are commonly called.

Beans are high in protein, complex carbohydrates, folate and iron. It contains significant amount of fiber. All these help to control or prevent diabetes. Let's break this down;

Why is beans a Superfood?

*Carbohydrates: as previously said, beans contains complex carbohydrates which prevents spikes in blood sugar level when consumed. Release of sugar is slow and gradual.

*Protein: the breakdown of protein takes a longer time than carbohydrates which is why it is not strictly monitored in a diabetic diet. Beans is quite rich in this.

*Fiber: Fiber-rich foods helps to slow down the rate of digestion. Diabetic patients are always advised to eat more of vegetables because of this. Beans contain both soluble and insoluble fiber which can help reduce the rate of release of sugar into the blood.

*Vitamin and Minerals: Beans is rich in folate, iron, potassium, magnesium and calcium which are essential in the proper functioning of the body.

Beans is relatively cheaper to the other sources of protein to the diet such as beef and with all these super benefits, you should have it in your meal more than once a week. If you're a new eater, it is advised that you introduce it slowly.

TIP: To reduce bloating, soak your raw beans for at least 8 hours before cooking.

Benefits of Breastfeeding to the child, mother, family and Community - World Breastfeeding Week 2016

This year's world breastfeeding week is aimed at raising the awareness that sustainable development can be achieved through breastfeeding. Not only does the mother and the child benefits from breastfeeding but the community/country as a whole is not left out. Here are a few things that breastfeeding your infant can do.

8 Natural ways to lower your High Blood pressure!

High blood pressure is defined as blood pressure higher than 140 over 90 mmHg (millimeters of mercury). 1 in every 3 adults are having this condition. Hypertension, as it is also called, is a silent killer. The earlier you start managing it, the better.

Here are 8 natural ways to combat this problem;

Ewedu; Cleopatra's beauty SECRET ingredient

Ewedu (corchorus olitorius) is a common soup amongst the Yorubas in Nigeria, it is also a dish among the Hausa-speaking communities of the northern Nigeria, where it is called Lallo or Turgunuwa. The use of this leaf as soup is not only bound to Nigeria but it is also consumed in other African countries like Egypt and in India, which is the largest producer in the world. This slimy and slippery soup is a delicacy rich in antioxidants and minerals required by the body. Do you want to be forever young? Try this Cleopatra's beauty secret ingredient.

Bananas; Facts and Myth debunked

Banana Facts

Below are interesting facts about our common Banana;

• Bananas may have been the world's first cultivated fruit. Archaeologists have found evidence of banana cultivation in New Guinea as far back as 8000 B.C.
• Bananas are produced mainly in tropical and subtropical areas of Africa, Asia and the Americas, as well as the Canary Islands and Australia.

Health Risk of going Bananas

Eating bananas in moderation comes with no significant side effects. Excessive is when you eat dozens of bananas everyday which is quite unlikely except you are a monkey. But consuming the fruit in excess quantities can cause the followings;

Headaches and Sleepiness

Headaches can be caused by the amino acids found in the fruit which causes blood vessels to dilate. The overripe bananas contain more amino acids than the greener ones. Too much of the amino acid; Tryptophan in the blood can contribute to sleepiness.

Bananas; Health Benefits of eating a Banana

Bananas have been recorded as one of the most consumed fruits in the world. But it’s still quite surprising that people still ask the question; are bananas good for me? This medium sized yellow fruit is packed with nutrients that will wow you after reading up the article. This easy to consume fruit is believed to be the ‘forbidden fruit’ that Eve offered to Adam, interesting, isn't it?

Now let’s look at the possible health benefits that can be derived from the sweet nutritious bananas which range from cardiovascular health benefits to even cancer.

Health Benefits of eating a Banana

Lowers Blood Pressure

You might be at the edge of losing your sight!.....Tips for maintaining a good eyesight!

“Almost nothing need be said when you have eyes.”

― Tarjei Vesaas, The Boat in the Evening

Your eye is an asset that you do not want to loose because there are no retirement plans for it. A good vision goes a long way in helping you achieve that dream. Close your eyes and try to move around, maybe you can understand me better. Below are tips for maintaining or improving your eyesight.

SIX PILLARS OF GOOD ‪#‎NUTRITION‬

Nutrition might be quite confusing but if you can keep well with these six pillars, you are on the move to having a healthier you 'nutritionally' because good ‪#‎health is more than ‪#‎food!
These rules are keys to getting that body you desire, whether the muscular one or the less fatty one. You don't have to get obsessed over calorie counting or what to eat, just streamline your diet to these pillars and you are good to go!

Home made Treatments Using Basil leaves (Efirin)

Listed below are some home remedies to some illnesses with the use of Basil leaves (Efirin). I have told you in the previous post what this miracle leaf contain. 
1.      Healing: Sharpen memory, use as a nerve tonic, and remove phlegm from your bronchial tubes. Repeat up to once an hour. Leaves can strengthen the stomach and induce perfuse sweating. The seeds can be used to rid the body of excess mucus.

Quick dietary fix for pounding headaches!

Sufferers of headaches know just how debilitating they can be. Headaches occur in millions of individuals across the country, and they have a myriad of different causes. Improper nutrition can easily be the cause of a headache. Here are some foods that could relieve your headache and get you back to feeling good in no time.

Sweet Potatoes - Health benefits of the sweet tuber

Orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene. Several recent studies have shown the superior ability of sweet potatoes to raise our blood levels of vitamin A. This benefit may be particularly true for children. In several studies from Africa, sweet potatoes were found to contain between 100-1,600 micrograms (RAE) of vitamin A in every 3.5 ounces—enough, on average, to meet 35% of all vitamin A needs, and in many cases enough to meet over 90% of vitamin A needs (from this single food alone).

FRUITS AND VEGETABLES IN WEIGHTLOSS

A new week is here and a healthy one I wish you! Let's check out the basics, when I said fruits, I don't mean fruit juices as these juices might contain added sugar. My full focus is whole fruits not processed. Fresh unprocessed fruits and vegetables are readily available now, even in the most urban areas.
The main attribute of these fruits and vegetables is the fibre they contain. The level of fibre that they contain causes the variation in how much they can help in #weightloss process or even maintaining the weight. Please, diet change alone can't assure in weight loss, you need to add physical activities like exercise.

Health Benefits of Lime - Amazing facts about the fruit called "LIME"

The use of lime have been known for a long time even though back then, no one could point out the essential content of the fruit which gave it its healing power. In this update we will be looking at the content of the fruit and some uses of the fruit you don’t even know about.

I am going Nuts with Cashew - Cashew Nuts and its Health Benefits!

The delicately flavoured cashew nut is a favourite in-between meal snack that can be readily found in your local market all year round. It also makes wonderful nut butter and a special addition to salads and stir-fry dishes.
Cashew nuts are actually the kidney-shaped seeds that adhere to the bottom of the cashew apple, the fruit of the cashew tree, which is native to the coastal areas of north-eastern Brazil. While cashew apples are not appreciated in the United States, they are regarded as delicacies in Brazil and the Caribbean. Cashews are always sold shelled because the interior of the shells contains a caustic resin, known as cashew balm, which must be carefully removed before the nuts are fit for consumption. This caustic resin is actually used in industry to make varnishes and insecticides. In Nigeria, you can get the nuts de-shelled and it became a delicacy sold commercially due its advertised nutritional benefits. I have so many friends here that have been asking me; 'why should I eat nuts when I am trying to watch my weight?' and many other questions concerning nuts, below you will get some reasons why you should go nuts especially with cashew.

Expert Tips to Kick Sugar Addiction

It’s About Biochemistry, Not Willpower
It’s important to recognize that sugar addiction is not simply a lack of willpower. For long-term recovery, it is absolutely necessary to balance the biochemical systems in the body, such as blood sugar, poor intestinal health, and insufficient brain chemicals (neurotransmitters). Only then can sugar addiction be overcome, otherwise relapse occurs similar to any other addiction.The number one tip for someone looking to free him or herself of sugar addiction would be to have an in-depth nutrition consultation. This is critical to address the unique biochemical needs of the individual. Treating sugar addiction is complex and different for each person.

The Evil smile behind that cup of tea - dangers of tea bags

Tea is a miraculous thing, bursting with antioxidants and health benefits galore. Drink it iced during hot season or steaming hot during cold season. Any season, any time of day, tea is there to boost your health while bringing you serenity and comfort. But, wait… could there be a dark side to this naturally healing beverage?

NUTRIENTS THAT BENEFITS YOUR SKIN - Nutrients for a healthy skin!

Everyone wants a healthy skin and soft skin. Its the dream of every woman to have a that soft baby-like skin. But to achieve this, your skin needs these important nutrients.

Water benefits your skin

Few things are as good as water for keeping your skin in shape.Water keeps skin hydrated, reducing the look of fine lines and wrinkles. It helps cells take up nutrients and purge toxins. And water improves circulation and blood flow, keeping your skin glowing.

The Institute of Medicine recommends nine to 12 8-ounce glasses of water a day.

Selenium for your skin

Selenium is a trace mineral that may help protect skin cells from free radical damage. It may also play a role in skin cancer prevention.

Excellent sources of selenium include Brazil nuts, button mushrooms, shrimp, lamb, and fish such as snapper, cod, halibut, tuna, and salmon. Selenium is also found in cooked beef, light turkey meat, oysters, sardines, crab, and whole-wheat pasta.

CoQ10: Coenzyme Q10

CoQ10 is a powerful antioxidant made naturally in your body. However, its production decreases with aging. CoQ10 protects skin and other body cells from the damage caused by free radicals. It’s also involved in energy production and basic functioning of cells. Low levels of this antioxidant are found in many age-related illnesses. When used topically, it is reported to improve the appearance of wrinkles and the signs of aging.

Rich sources of CoQ10 include fish (such as salmon and tuna), poultry, organ meats

Antioxidants for healthy cells

Antioxidants prevent or slow the damage done to cells by free radicals. This damage contributes to signs of aging, such as wrinkles and dry skin.

Antioxidants can be found in all kinds of foods, especially colorful fruits and vegetables such as berries, tomatoes, apricots, beets, squash, spinach, sweet potato, tangerines, peppers, and beans.

Vitamin A for skin repair

Want to steer clear of dry, flaky skin? Grab an orange, a carrot, or a slice of cantaloupe. These fruits and vegetables are loaded with vitamin A. Applying vitamin A to the skin appears to improve signs of aging, such as wrinkles. Topical and oral forms of vitamin A are common prescription treatments for acne and other skin conditions, including wrinkles. Other sources of vitamin A include leafy greens, eggs, and low-fat dairy.

Silica:Silica is a trace mineral that strengthens the body's connective tissues - muscles, tendons, hair, ligaments, nails, cartilage, and bone - and is vital for healthy skin. Silica deficiency can result in reduced skin elasticity and can hamper the body's ability to heal wounds. Food sources of silica include leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus and rhubarb. In its natural form, silica is found in the horsetail herb. Silica is also available as a concentrated liquid supplement from Eidon Ionic Minerals.

Zinc: The mineral zinc is an important component of healthy skin, especially for acne sufferers. In fact, acne itself may be a symptom of zinc deficiency. Zinc acts by controlling the production of oil in the skin, and may also help control some of the hormones that create acne. Zinc is also required for proper immune system function, as well as for the maintenance of vision, taste, and smell. Zinc consumption is also strongly linked to a reduction of prostate cancer.
Foods rich in zinc include fresh oysters, pumpkin seeds, ginger, pecans, Brazil nuts, oats, and eggs. Zinc can be purchased in supplement form, in both liquid concentrates and tablets.

Omega-3 Fatty Acids: Dry, inflamed skin or skin that suffers from the frequent appearance of whiteheads or blackheads can benefit from supplementing with essential fatty acids (EFAs), especially omega-3s. EFAs are responsible for skin repair, moisture content, and overall flexibility, but because the body cannot produce its own EFAs, they must be obtained through the diet.
The typical American diet is overabundant in omega-6 fatty acids found in baked goods and grains, and lacking in omega-3s, found in cold-water fish such as salmon and mackerel, as well as flaxseeds and safflower oil. Simply balancing the intake of omega-3s with omega-6s can result in smoother, younger-looking skin. EFAs are also available in supplement form - such as fish oil capsules or evening primrose oil - and are effective at treating a wide range of disorders, from depression and cancer to arthritis and heart disease. Good sources of omega-3 oils include chia seeds, flax seeds and, for non-vegetarians, wild-harvested fish oils.

Vitamin E: is another powerful antioxidant that reduces the effects of sun exposure on the skin. When combined with vitamin A, vitamin E is especially effective at preventing certain skin cancers. Vitamin E also reduces the appearance of wrinkles, and, when applied topically, soothes dry or rough skin. Food sources of vitamin E include wheat germ oil, sunflower seeds, safflower and sunflower oils, almonds, spinach, peaches, prunes, tomatoes, cabbage, asparagus, and avocados.Avoid synthetic vitamin E supplements, as they have been shown to actually harm health.

REFERENCE

The top five nutrients for healthy skin

http://www.naturalnews.com/021773_healthy_skin_care_products.html

www.care2.com

Carrots: a must have in your shopping basket.....health benefits

Although carrots are available throughout the year, locally grown carrots are in season in the summer and fall when they are the freshest and most flavorful. Carrots belong to the Umbelliferae family, named after the umbrella-like flower clusters that plants in this family produce. As such, carrots are related to parsnips, fennel, parsley, anise, caraway, cumin and dill. Carrots can be as small as two inches or as long as three feet, ranging in diameter from one-half of an inch to over two inches. Carrot roots have a crunchy texture and a sweet and minty aromatic taste, while the greens are fresh tasting and slightly bitter.

What are Low GI foods?

Glycaemic Index (GI) is a numerical system developed to measure how fast a carbohydrate triggers a rise in blood sugar level. So, foods that do not rapidly raise your blood sugar level are known as low glycemic foods.
Since low glycemic foods have a gradual effect on blood sugar levels, they are ideal for people with diabetes, hypoglycemia, and anyone attempting to lose weight.
Low GI diet benefits include weight loss, increased sensitivity to insulin, improved diabetic control, reduced risk of heart disease, healthier blood cholesterol levels, increased energy and stamina.
Everyone should try to cultivate the habit of consuming low GI foods in other to reduce their risk of developing diabetes melitus. Below are some foods with low GI which are readily available.