FIRST AID EDUCATION AND TRAINING

Education and training in First Aid has been shown to increase survival from trauma among those patients cared for by trained first aid providers and to improve the resolution of symptoms.

Education in the form of a public health campaign has also improved the ability to recognize life-threatening illness, such as stroke and from a prevention perspective it has been shown to reduce the incidence of burn injury.

Simple First Aid kits not to miss in your Homes.

First aid education programmes, public health campaigns and formal first aid training are recommended in order to improve prevention, recognition and management of injury and illness.

First Aid Objectives

• To know the importance of First aid
• To have a knowledge on basic first aid treatment in case of injury or accidents
• To learn the simple life saving techniques that would greatly help in cases of emergency
• To react to a given emergency situation correctly
• To learn to demonstrate the simple life saving techniques, some basic rescue drag and carrying techniques for evacuation of victims.

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SNAKE BITES - First Aid Guide

CHARACTERISTICS OF VENOMOUS SNAKES RATTLESNAKES rattle by shaking the Rings at the end of their tails. WATER MOCCASIN'S mouths have a white cotton lining. CORAL SNAKES have red, yellow and black rings along the length of their bodies.so you should be able to identify the color and shape of the snake that bite you for a faster and better treatment.

In case of snake bite here are the steps of first aid administration

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BURNS AND SCALDS - First Aid Guide

In the event of a burn or scald these are the steps to follow in administering aid;

• Cool the burn as quickly as possible with cold (but not ice-cold) running water for a minimum of 10 minutes or until the pain is relieved. 
• Call 999 or seek medical help if necessary.
• While cooling the burn, carefully remove any clothing or jewelry, unless it is attached to the skin.
• Keep the person warm using a blanket or layers of clothing (avoiding the injured area) to prevent hypothermia. This is a risk if you are cooling a large burnt area, particularly in babies. Children and elderly people.
• Do not wrap the burns as this may lead to swelling and further injury. 6. Do not put creams, lotion and sprays on the burns.
• If appropriate, raise the limb to reduce the swelling and offer pain relief.

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SPINAL INJURIES - First Aid Guide

Step in administering first aid for a casualty with spinal injuries;

• Keep the person still, place heavy towel on both sides of the neck to prevent movement.
• Provide as much first aid as possible without moving the person's head or neck. If the person shows no signs of circulation (breathing, coughing or movement), begin CPR, but do not tilt the head to open the airways, use your fingers to gently grasp the jaw and lift it forward. If the person has no pulse begin chest compression.
• If the person is wearing helmet, DO NOT REMOVE IT.

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How to Improve Your Dental Health

Toothpaste containing natural ingredients, like baking soda, essential oils, xylitol, and others, appears to be more effective and safer than fluoride-containing toothpastes. There is no reason to risk exposing yourself to fluoride or other dangerous chemicals like triclosan and sodium lauryl sulfate. Here are my basic guidelines for optimizing your dental health, safely and naturally.

Avoid fluoridated water and fluoridated toothpaste. Instead use natural non-fluoride toothpaste, either homemade or from a reputable brand.

Why Fluoridated Toothpaste is not recommended

Fluoridated has long been heralded as the answer to decaying teeth, but it’s been receiving increasing scrutiny in recent years, and for good reason. A groundbreaking study published in one of the worlds’ leading journal uncovered that the supposedly beneficial fluorapatite layer formed on your teeth from fluoride is a mere six nanometers thick.

To understand just how thin this is, you’d need 10,000 of these layers to get the width of a strand of your hair! Scientists now question whether this ultra-thin layer can actually protect your enamel and provide any discernible benefit, considering the fact that it is quickly eliminated by simple chewing. 

In fact, toothpaste that contains the naturally occurring cacao extract mineralized exposed dentin (the tissue that makes up the bulk of your teeth below the enamel) than fluoride toothpaste, according to study, fluoride toothpaste is often the largest single source of fluoride intake for young children and is a major risk factor for disfiguring dental fluorosis. This is because children swallow a large of the paste that they put in their mouth. 

In fact, research has shown that it is not uncommon for young children to swallow more fluoride from toothpaste alone than is recommended as an entire day’s ingestion. Swallowing fluoride, as is the case with fluoridated drinking water, as the science clearly demonstrates that fluoride is a toxic chemical that accumulates in your tissues over time, wreaks havoc with enzymes, and produces a number of serious adverse health effects, including neurological and endocrine dysfunction.

Children are particularly at risk for adverse effects of overexposure. If you have a young child, therefore, it’s recommended that you use a non-fluoride toothpaste, although I recommend the same for adults as well.

Minimize your sugar and grain consumption. Keep your fructose intake to less than 25 grams per day. Avoid processed foods.

Make sure you consume a diet rich in fresh, whole foods, fermented vegetables, and grass-fed meats, which will ensure you’re getting plenty of the minerals that are so important for strong bones and teeth.

Practice good oral hygiene and get regular cleanings from a mercury-free natural dentist. Scrubbing your teeth briskly with a washcloth before brushing can also help to remove the built-up biofilm.

Finally, remember that natural provides many natural solutions to freshen your breath. Chewing on fresh parsley, mint, cilantro, or ginger slices is a natural breath freshener, for instance. Placing a cucumber slice on the roof of your mouth may also help to rid your mouth of odor-causing bacteria. Eating cucumber may also help to release excess neat in your stomach, which is said to be a primary cause of bad breath.

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RIGHT OVARY PAIN

Right ovary pain refers to any mild, tingling or severe pain felt in the right ovary, which is located in the lower right part of the abdomen. The pain can be categorized as acute or chronic depending on its cause. For instance, an acute right ovarian pain can be caused by irregularities in the menstrual cycle while a chronic pain can be caused by serious illnesses. To know when it is proper to seek advice from medical professionals like obstetricians and gynecologists, it is essential that patients have knowledge on the various symptoms of chronic pain.

Right Ovary Pain Symptoms

• A sudden and sharp pain in the lower right area of the abdomen that lasts for more than an hour, accompanied by vomiting or nausea
• A dull pain that spreads to the hip and to the right leg
• Stabbing, shooting and tingling pain every time they have their menstruation
• Pain during sexual intercourse
• If you notice any of the above mentioned symptoms seek immediate help from medical professionals.

Causes of right ovary pain.

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Benefits of Fruits in the Diet

We all think eating fruit means just buying fruits, cutting them and just popping them into our mouths. It’s not as easy as you think. It’s important to know how and WHEN to eat the fruits.

So, what is the correct way of eating fruits?

If you eat fruits on empty stomach, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities. Let’s say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so due to the bread taken before the fruit. In the meantime the whole meal of bread & fruit rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil.

So please eat your fruits on an *empty stomach* or before your meals. You have at some point heard people complain that every time they eat watermelon I burp , when they eat durian their stomach bloats up, when they eat banana they feel like running to the toilet, any many other different complains.

Actually all this will not arise if you eat the fruit on an empty stomach. They fruit mixes with the putrefying of other food and produces gas and hence you will bloat! There is NO such thing as some fruits like; orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter.

If you have mastered the correct way of eating fruits, you have the SECRET of beauty, longevity, health, energy, happiness and normal weight.

Some prefer cooking fruits before consuming them but that only gives you taste but zero nutrients. Cooking destroys all the vitamins.

Eating a whole fruit is better than drinking the fruit juice. If you should drink the fresh juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it.

Here are some of the individual fruits with their health benefits;

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Do you know what to do to be healthy?

Have you taken any steps toward finding the equilibrium in your life? Are you aware of your body’s processes? If the answer to all these questions is ‘No’, then you surely need to do something about this.

 

Being healthy is something that you should be conscious of. You were all granted with health, but keeping it falls into your attributes. It’s easy to do little things that can improve your lifestyle and also keep you healthy, like watching your diet or doing some physical activity to keep you in a good shape!

It is rightly said that “a healthy mind resides in a healthy body”. You need to understand that your body is also an important part of you just like your mind. Therefore, it is quite important that you understand what your body wants and know when you require medical attention for maintaining a good health. You should not neglect your health at any circumstance.

Tips that will help you to maintain a good health

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URINAL PROBLEM: INCONTINENCE

Urinary incontinence — the loss of bladder control — is a common and often embarrassing problem. The severity ranges from occasionally leaking urine when you cough or sneeze to having an urge to urinate that's so sudden and strong you don't get to a toilet in time.

How we pass urine - urine passes from the kidneys through tubes called ureters to the bladder, where it is stored. The bladder is supported by pelvic floor muscles. Some of this muscle wraps around the urethra - the tube that runs from the bladder to outside the body - to help keep it closed until you need to pass urine. Once the bladder is full, a signal is sent to the brain that you need to pass urine. When you are ready, the brain tells the pelvic floor muscles to relax and open the urethra. The muscles around the bladder contract and push the urine out.

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12 Health Benefits of Pumpkin Leaves

Fluted pumpkin leaves is one of the commonly consumed dark leafy vegetables in Africa and many people in Africa have been eating pumpkin leaves without really realizing the benefits.

This type of dark green leafy vegetable is so versatile and can be recognized as a panacea to cure some of our hunger as well as illness. While many people prefer to cook it as a vegetable with all the condiments that help with the appetite, some just boil and eat it plain like that or blend it into a shake. Whatever the case may be, there are guaranteed level of various nutrients with any style.

Fluted pumpkin leaves have a lot of healthy benefits if only we can look deep into its benefits.

Here are the health benefit of pumpkin leaves:

1. Prevention of convulsion - the young leaves are sliced and mixed with salt and coconut water and then stored in a bottle for treatment of convulsion.
2. Lowers cholesterol - leaves have hypolipdemic effect and may be a useful therapy in hypercholestolemia.
3. Boost fertility - a study shows that pumpkin leaves has the ability to regenerate testicular damage and increase spermatogenesis.
4.  Rich in iron and can be used to cure anemia.
5. Can be used by nursing mothers to lactate properly.
6. Is good for diabetics as it has sugar reducing effects.
7. Contain a healthy amount of vitamin that the body needs.
8. Protects the liver
9. It has anti-bacterial effect.
10. Increases blood volume.
11. Boosts immune system.
12. Has high protein content.

The pumpkin leaves are excellent for making a richly-flavored curry.

Here is the pumpkin leaf curry, with rice and chicken recipe.

Chicken	Prepare a marinade, blending salt, garlic, lime juice, black pepper and native mint to taste; Soak chicken pieces for 30 minutes; Then bake at 1800C for 20 minutes.
Flavored rice	Basmati rice, add 1 cardamom leaf, 1 turmeric leaf, grated galangal, garlic, 5 cloves, 1 inch cinnamon bark, salt, a little native mint and a little lemon basil. Boil rice & ingredients until ready,
Pumpkin curry	When rice is simmering boil the young pumpkin leaves for 3 minutes, then puree. In a saucepan, fry spring onion, ginger, garlic, 1 cardamom leaf, four cloves, 1.5 inches of cinnamon bark, 1 chili, 1 turmeric leaf. Fry. Ideally use mustard seed oil for frying. Add puree pumpkin leaf, blend and season with salt, ½ tea spoon cumin, 2 hot chilies (or ½ tea spoon cayenne pepper). Shred chicken, add to curry. Bring to the boil, adding any remaining marinade. Add native mint and lemon basil simmer 5 - 10 minutes then serve.

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Tips for Health Gums and Teeth

GUM DISEASE (GINGIVITIS)

Gum disease, also known as gingivitis, is a very serious, yet often overlooked health problem. Initially it causes red, swollen, and bleeding gums. If left untreated, gum disease can lead to periodontitis, a very serious infection that destroys the soft tissue and bone that support your teeth, leading to tooth loss.

Chronic periodontitis is very serious as it can lead to other health problems such as high blood sugar and increased risk of heart attack and stroke. In pregnant women it can affect the health of the unborn child and lead to premature babies. There are many factors that affect gum health such as smoking, heredity, and immune function. However, the most common cause of gum disease is poor oral hygiene.

CAUSES

•  Diabetes increases the risk of gum infection
•  Drugs
•  Family history of gum disease
•  Hormonal changes during pregnancy, Puberty and menopause
•  Poor diet and nutritional deficiencies (vitamin C, B-vitamins, and calcium) • Poor oral hygiene
•  Smoking or chewing tobacco

SIGN AND SYMPTOMS

•  Breath odor or bad taste in mouth
•  Gum recession
•  Loose teeth or a change in how the teeth fit together
•  New spaces between teeth
•  Pus between teeth and gums
•  Swollen, red gums
•  Tenderness and bleeding of the gums

Healthy gums are firm and pale pink. If your gums are puffy, red, and bleed easily, see your dentist. The sooner you seek care, the better your chances of reversing damage and preventing more serious problems.

BAD BREATH (HALITOSIS)

Bad breath, known medically as halitosis, is a common condition that affects over 50 percent of the population. While it can be embarrassing and annoying, bad breath is not just a cosmetic problem—it can signify an underlying health problem. Approximately 90 percent of cases of bad breath originate from problems in the mouth. Poor oral hygiene allows bacteria to grow and feed on food particles in the mouth. Bacteria emit sulfur gases, which not only cause bad breath, but also damage the tissues in the mouth, leading to inflammation of the gums (periodontitis). If left untreated, the bacteria continue to grow and cause gum recession, tooth decay, and even worse-smelling breath.

MANAGEMENT - DIETARY RECOMMENDATIONS

1. Coffee and alcohol cause dry mouth and allow odor-causing bacteria to thrive, avoid that. 
2. Minimize foods high in sugar (candy, pop, baked goods) as they promote tooth decay.

Note: Garlic, onions, and spicy food are commonly blamed for bad breath. However, food is only a temporary cause of the problem. The food we eat is digested and absorbed into the bloodstream. Odors are transferred to the lungs and expelled by our breath and continue until the food is eliminated.

LIFESTYLE SUGGESTIONS

• Brush your teeth after meals to remove food particles, especially after drinking coffee or eating sulfur-containing foods such as milk products, fish, eggs, and meat. 
• Antibacterial mouthwash and toothpaste can help reduce bacteria in the mouth and teeth. Avoid those containing alcohol as it can dry out your mouth.
• Drink lots of water to prevent dry mouth and flush food particles out of your teeth and mouth
• Avoid Smoking—tobacco is a major cause of bad breath, teeth stains, and gum disease. It also negatively affects the taste of food and irritates the gums.

SUPPLEMENT

Vitamin C: Essential for healthy gums and teeth; levels may be deficient in those with gum disease and in smokers. Dosage: 250-500 mg daily.

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First Trimester of Pregnancy

Wow, there's a lot going on in there as your baby begins to develop and your pregnant body starts to go through some (big!) changes. Here's more about what to expect in the first trimester of pregnancy.

You may not look pregnant yet, but chances are you're feeling it. That's because a flood of pregnancy hormones is prepping your body to play baby hostess for the next nine months. And that means you could be in line for a bunch of wacky pregnancy symptoms from breast changes to bloating to fatigue to flatulence. Sure, you might be less than thrilled with some of the stuff you'll be coping with (did we mention heartburn and constipation?), but remember that these temporary discomforts are part of the incredible process that's happening inside: You're growing a child!

During the first trimester alone your baby changes from a single fertilized cell (a zygote) to the embryo that implants itself in your uterine wall to a peach-sized bundle of growing limbs and body systems. So much happens in so little time: Organs take shape, baby starts to move (around week eight of pregnancy), and hair follicles and nail beds form. More major first-trimester milestones include the formation of muscles, the production of white blood cells to fight off germs, and the development of vocal cords (I want Mommy!).

For Mom, a lot happens quickly in the first trimester as well. At some point, you'll likely have a routine ultrasound to make sure things are progressing as they should, and a screening (done through a blood test between 11 and 14 weeks of pregnancy) to look for chromosomal abnormalities such as Down syndrome and congenital heart defects.

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Recipes with Different Types of Fish

The world-wide success of cooking in various homes is due to a style of cookery that is both simple and convincing; fresh ingredients, short cooking times and aromatic spices. If these principles are paired with fine fish and exquisite seafood, cooking turns into a culinary event.

The fish is usually cut into bite-sized chunks before cooking, but it can also be fried whole. There is a trick to make sure that squid, the flesh of which sometimes has a tendency to be a bit tough, becomes tender; slice open the tubes, lay them on the work surface with the inside downwards and make diamond-shaped incisions into the outer side, using a very sharp knife. During the cooking process, the squid chunks then rise up in that shape, which also looks very decorative.

When cooking mussels and shells, their freshness is vital. They have to close up while you are soaking them in cold water. The ones that remain open have to be discarded. Once they are cooked, they should have opened; this time, the ones that remain closed must not be eaten, but discarded.

Scallops have wonderfully tender flesh, it is best to buy them in the shell and then open them yourself. Hold the shell tightly with the flat side pointing upwards, then carefully drive a knife in between the upper and lower side of the shell out through the muscle. Now you can pull off the grey coat and discard it; the red roe is loosened and also used for cooking.

If you marinate the fish before cooking it, it will turn out especially aromatic. Recommendable for marinating are all kinds of Asian sauces such as fish, oyster, soy or hoisin sauce, but rice wine is also very suitable for marinating. Exotic herbs and spices give the marinade its special flair - and these explain the unusual attraction of Asian cooking.

When fish dishes are combined with vegetables, start by cooking the vegetables, as most vegetables have a longer cooking time than fish. This way, you prevent the fish from flaking. In general, fish and seafood are both suitable for pungent spices and for sweet and sour flavors and go well with vegetables or with exotic fruits such as pineapples or mango. Fish dishes are best accompanied with fragrant or wild rice.

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Health Benefits of Fenugreek

Photo courtesy of wikipedia

Fenugreek is an annual plant in the family ‘Fabaceae’. It is cultivated worldwide as a semi-arid crop, and its seeds are a common ingredient in dishes but it can also be used as an herb or vegetable. It is the main ingredient of curry powders and widely used in Indian curry dishes.

Fenugreek grows to about two feet (60cm), with yellow/white flowers and long yellow seed pods. It likes a full sun and well-drained, neutral to slightly acid soil and it doesn't like to be transplanted. Fenugreek must be watered thoroughly.

Actually the age of this plant determines how it should be used. The plant grows fast and can be harvested for its leaves at various times. Young fenugreek seedlings (1-2 weeks of growth) are edible as micro-greens while older plants (3-6 weeks of growth) can be consumed as a leafy vegetable.

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Different Cooking Methods in the Wok

The wok is a versatile talent. Meat, fish and vegetables can be prepared in the most varying ways.

The classic of cooking is stir-frying. Depending on the required cooking time, the various ingredients are given into very little, extremely hot oil one at a time and are then tossed and stirred continually. Once an ingredient is cooked, it is pushed up towards the rim of the wok, and then the next ingredient is added to the Centre of the pan. This method ensures that every ingredient is cooked to perfection. Since cooking in the wok is very fast, the ingredients have to be ready to use: rinsed, trimmed and chopped.

When braising, the ingredients are gently fried in small amounts and then some liquid such as stock is added. Firmly cover the wok and leave the ingredients to simmer.

Meat, fish or vegetables can also be wrapped in rice leaves or coated with a batter, the so-called tempura, and then deep fat fried until they are golden brown. The wok is very suitable for deep fat frying because you will need much less fat than with the customary methods. In order to find out whether the oil has reached the ideal temperature, dip a wooden skewer into the oil, if you see small bubbles gather around the skewer, the oil is hot enough.

Steaming is a very gentle and healthy method of cooking with a long tradition in China. The ingredients are placed into special bamboo baskets which have been soaked in water beforehand and are then cooked in the covered wok, with very little liquid. It is important that the wok is firmly closed and that the cooking liquid does not touch the baskets. During the steaming process, you should check regularly to ensure that there is enough liquid in the wok.

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Vegetarian dishes

Whether you’re a dedicated vegetarian or someone who likes to eat vegetarian food from time to time, you may have found it hard to find recipes geared to your particular needs and desires when cooking just for yourself. Getting the right balanced between vegetarian dishes that excite the eye and the taste buds while being relatively quick and easy to prepare can present quite a challenge - especially when you would rather avoid having to revisit the same food the next day!

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Grill foods

Grilling is a health and versatile method of cooking. Thus the ingredients do not have to be expensive, because just about everything is suitable.

Minced meat - is the absolute favorite for barbecues. It is easy to prepare and cooks quickly. Minced meat is usually available in the shops as half beef and half pork.

Sausages - are also very popular. Brown and crispy on the outside, juicy on the inside and with a fantastic smoky taste. Remember that is how they are supposed to be, but this can only be achieved if you pierce them several times before grilling to avoid bursting.

Pork - has the right cut for grilling to suit every taste: belly, ribs, neck, knuckles or tail for people who like it crackly. Plus, the back, fillet, haunch, butt and shank; or, the offal’s like the liver, kidneys, and heart for the calorie-conscious gourmet. The meat should always be a little mottled because the fat parts melt away during frying and the good piece remains tender and juicy. Very lean meat can be surrounded with bacon or brushed with oil during cooking.

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Grill foods

Lamb - is a real delicacy when grilled. The meat’s own tender taste can be reinforced by marinating it with southern herbs and spices. As with other kinds of meat, the fat should never be removed, as it is important for the taste and it keeps the meat tender and juicy. Lamb should always be served hot, as it develops a stronger taste after cooling, which is different from other sorts of meat. There are many variants of lamb for grilling available in the shops: shoulder, either whole or cut into slices; back, either whole or as cutlets; chops (double cutlets); and ribs,

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Signs of Dehydration

• Decreased urine output,
• Sleepiness and
• Muscle weakness.
• Lightheaded,
• Dizziness
• Feeling of thirst.
• In severe cases, the major signs are ⚡unconsciousness or delirium,
• Fever and,
• Rapid heartbeat.
• Likewise, patients are more likely to have low blood pressure, lack of skin elasticity and sunken eyes.

Individuals suffering from severe dehydration commonly experience lack of sweating. Simultaneously, they also have super dry mucous membranes, skin and mouth.

In children, its symptoms include extreme sleepiness or fussiness. On the other hand, adults may manifest signs like confusion and irritability.

It is highly advisable to consult doctors right away in case of three straight days of moderate diarrhea. Consider it a medical emergency if patients suffer from episodes of vomiting that last for more than eight straight hours. Even without fever or vomiting, severe diarrhea is always a cause for serious concern.

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5 Health Benefits of Bananas

Do not hesitate because of its high calorific value, because bananas are a kind of super food.

Constipation - Bananas contain pectin, a fiber which accelerates digestion and stimulates the removal of toxins from the body. Moreover, bananas act as probiotic and stimulate digestion. They reduce flatulence and ease the tension in the intestines due to constipation.

Also read beauty benefits of overripe bananas

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SNEEZING IS ESSENTIAL

It is a natural response that allows the body to clear unwanted substances or irritants from the nose..

It is essential to the body because it helps to:

• Helps to remove irritants
• Helps to remove bacteria
• Clear the respiratory tract

It is advisable not to suppress it, because the suppression cause a massive buildup of pressure in the head. This can cause;

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4 WARNING SIGNS THAT YOUR BODY IS FULL OF TOXINS

Unpleasant breath

Bad smell that comes out of your oral cavity is a clear sign that the body is full of toxins.

Most probably it stems from bacteria you have in your mouth or as a result of a condition when your stomach and liver are not able to process all toxins.

To get rid of bad breath, clean the tongue of the assembled layers on a daily basis and eat parsley, which is a natural detoxifier

Physiological needs

Frequent going to the bathroom is a clear sign that your body is full of toxins, but do not be afraid. This way you are sure that the same are eliminated, otherwise they will come back into the bloodstream and can cause many problems.

If you have problems of this kind, drink more liquids, teas and probiotics (yogurt) to improve the performance of your intestinal micro flora and to eliminate toxins faster.

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HEALTH BENEFITS OF TEA WITH GINGER OR GINGER JUICE

• Ovarian Cancer Treatment. Ginger powder induces cell death in ovarian cancer cells.
• Strengthens Immunity.
• Fights Common Respiratory Problems.
• Reduce Pain and Inflammation.
• Combats Stomach Discomfort.
• Cold and Flu Prevention.
• Improves absorption.
• Remedies Motion Sickness.
• Lower blood sugar, this helps those with diabetes.
• Maintains Normal Blood Circulation.
• Helps when feeling dizziness
• Relieves menstrual pain
• Arthritis
• Muscle pain after exercise? A cup of ginger tea or juice will calm you down.

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Vegetable chili

Break out your soup pot and fix up a batch of this delicious, spicy vegetarian chili today! It's ready in no time, and packed with vegetables, beans - and flavor!

This recipe tempts me to never buy canned chili again! My whole family enjoyed this one and the leftovers have proved tastier than the first bowl.

Serving suggestions: serve with boiled brown or white rice, couscous or bulgur wheat.

Vegetable chili Recipe

Ingredients

1 onion, sliced

1 tea spoon olive oil

¼ clove garlic, crushed

¼ tea spoon chili powder

100 gram canned tomatoes, chopped

100 gram cooked red kidney beans

¼ small red pepper, seeded and roughly chopped

¼ medium zucchini, sliced into chunks

55 gram cauliflower florets

1 small carrot, roughly chopped

½ tea spoon tomato puree

A pinch of dried basil

 A pinch of dried oregano

½ cup vegetable stock

 A fresh herb sprig, to garnish

Method of preparation
Cook the onions in the oil in a pan until softened, stirring occasionally.
Add the garlic and cook gently for 1 minute, stirring
Add the chili powder and cook gently for a further minute, stirring.
Add the remaining ingredients, except the garnish, mix well and simmer for 25-30 minutes, stirring occasionally.
Serve immediately, garnished with a fresh herb sprig

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Curried Potatoes

Ingredients

250 gram potatoes or sweet potatoes

Salt

2 table spoon vegetable oil

1 onion, thinly sliced

1 ½ fresh root ginger, finely chopped

1 clove garlic, crushed

1 ½ tea spoon curry powder or chili powder

1-2 table spoon sesame seeds.

Method of preparation
Peel the potatoes and cut into cubes.
Season the potato cubes with salt, then heat the oil in a pan and cook the potatoes for 10 minutes, turning frequently to cook evenly.
Add the onion, ginger, garlic and curry powder to the potatoes.
Add about ½ cup water to the pan and stir to mix. Cover and cook for 10-12 minutes, stirring occasionally, until the potatoes are cooked and tender.
Taste and adjust the seasoning and serve immediately, sprinkled with sesame seeds.

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Sweet Bean Curry

Ingredients

40 gram red kidney beans, soaked overnight

A knob of butter

½ small onion, sliced

½ small apple, cored and chopped

40 gram mushrooms, sliced

1 tea spoon curry powder

1 ½ tea spoon unbleached flour

2/3 cup bean stock or bean stock and water

Salt and freshly ground black pepper

1 tea spoon lemon juice

1 tea spoon chutney

1 table spoon golden raisins

1 table spoon creamed coconut, grated or chopped

A fresh herb sprig and quarters of hard-boiled egg, to garnish

Method of preparation
Drain the beans, place in a pan and cover with cold water.
Bring to boil and boil vigorously for 10-15 minutes, then lower the heat and boil for about 1 hour, until the beans are tender but still whole. Drain and set aside.
Melt the butter in a pan and cook the onion until it is very brown, stirring occasionally.
Add the apple and mushrooms and cook for 2-3 minutes, stirring occasionally.
Add the curry powder and flour and cook for 1-2 minutes, stirring continuously.
Gradually add the bean stock or bean stock and water and stir until smooth.
Add the seasoning, lemon juice, chutney, raisins and cooked beans and simmer for 10-15 minutes, stirring occasionally.
Just before serving, add the creamed coconut and stir until dissolved.
Serve hot, garnished with a fresh herb sprig and egg quarters.

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What to Eat for Lunch: Black Beans and Rice

Very good! For a low fat recipe, I think this is great. it does need a little "spicing up," but nothing major. We really enjoyed this with our Carnitas.

A simple two-ingredient side to serve with all manner of mains - try it with barbecued meat or vegetarian salads

Black Beans and Rice Recipe

Nutrition: per serving (6)

• kcal222
• fat0g
• saturates0g
• carbs39g
• sugars1g
• fibre6g
• protein8g
• salt0.8g

Ingredients

55 gram black beans, soaked overnight and cooked until soft or any other beans

2 tea spoon vegetable oil

½ small onion, chopped

1 clove garlic, crushed

½ small green pepper, seeded and finely chopped

1 tomato, skinned and finely chopped

70 gram long-grain rice

Salt and freshly ground black pepper

A fresh herb sprig, to garnish

• Prep
  5 m
• Cook
  25 m
• Ready In
  30 m

Methods of preparation
Drain the cooked beans and mash 1 table spoon to a paste with a fork, adding a little water if necessary. Set aside.
Heat the oil in a pan and fry the onion, garlic and pepper until soft, stirring occasionally. Add the tomato and cook for a further 2 minutes.
Add the bean paste and stir to mix. Add the cooked beans and rice, and enough water to cover. Bring to a boil, cover and simmer for 20-25 minutes, until the rice is just cooked, stirring occasionally.
Season to taste with salt and pepper, and serve hot, garnished with a fresh herb sprig.

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Orange slices with almonds

Serving suggestions: serve with whipped cream or vanilla ice cream.

Orange slices with almonds recipe

Ingredients

1 small orange

1 large orange

1 table spoon butter

2 tea spoon sugar

1 ½ table spoon ground almonds

1 ½ tea spoon lemon juice

Method of preparation

Thinly peel the small orange, then cut the peel into thin strips. Cut the orange flesh in half, then squeeze to collect the juice. Set aside.

Peel the large orange, remove any pith from the orange flesh, and then thinly slice the orange. Melt the butter in a shallow pan and add the sugar and ground almonds.

Stir and cook gently until lightly caramelized. Add the orange slices and orange peel and cook the orange slices for 3 minutes on each side.

Stir the reserved orange juice and lemon juice into the hot pan, and serve immediately.

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Strawberry and Banana Frost

A frozen blended smoothie made with fragrant garden strawberries, banana, apple and tangy lemon. Made with 100% real frozen fruit. Freshly blended.

Ingredients

115 gram strawberries (alternatively use pineapple, raspberries or apple)

1 small banana or mango

3 table spoon plain fromage frais

A few drops of vanilla essence or almond essence

¼ tea spoon clear honey

Fresh strawberry leaves, to decorate

Method of preparation
Hull the strawberries and place half in a dish in the refrigerator.
Peel the bananas and cut into pieces.
Cut the remaining strawberries in half or into quarters if they are large and freeze with the banana in a container until solid.
Just before serving, remove the strawberries and banana from the freezer.
Place the frozen strawberries and banana, fromage frais, vanilla essence and honey in a food processor or blender and process until smooth. You will need to push the mixture down two or three times with a spatula or wooden spoon.
Place the mixture in a serving dish and arrange the remaining strawberries around the top of the frost mixture.
Serve at once, decorated with fresh strawberry leaves.

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Grilled Banana

The first recipe I created all by myself. A great, easy, and healthy dessert! This recipe can easily be customized by adding new toppings according to favorite tastes. Serve with ice cream!

Grilled Banana Recipe

Ingredients

1 banana

1 tea spoon lemon juice

2 tea spoon butter

A pinch of ground cinnamon or ginger or mixed spice

1 tea spoon icing sugar or runny honey

1 table spoon mascarpone cheese or double cream

1 table spoon milk

Vanilla sugar, to taste

Cranberries and a flesh herb sprig, to decorate

Method of preparation
Peel the banana and cut in half length-ways. Immediately sprinkle with lemon juice to prevent browning. Place the banana in an oven-proof dish.
Melt the butter in a frying pan, then stir in the cinnamon and icing sugar or honey.
Mix well and remove from the heat.
Coat the banana slices all over with the cinnamon mixture.
Place the banana slices under a preheated grill and grill for 4-5 minutes until golden brown, turning once.
Meanwhile, for the cream sauce, mix the mascarpone cheese or cream together with the milk in a bowl.
Add vanilla sugar to taste.
Serve the grilled banana with the cream sauce poured over or alongside
Decorate with cranberries and the fresh herb sprig.

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Nutty Potato Cakes

To make this dish extra special, top the cooked potato cakes with a spoonful of your favorite mayonnaise (we prefer the nutty flavor of soy mayonnaise), sour cream, or ranch dressing. A sprinkling of chopped chives or finely

Ingredients

115 gram (4oz) potatoes (alternatively use sweet potatoes)

A knob of butter

A little milk.

15 gram mixed nuts, finely ground.

10 gram sunflower seeds, finely ground (alternatively use pumpkin) - Dry roast the sunflower seeds until golden before grinding.

1 spring onion, finely chopped.

Freshly ground black pepper.

Whole meal flour, for coating.

Vegetable oil for frying.

Method of preparation
Peel the potatoes and cut into pieces. Cook in a pan of boiling water until just soft.
Drain and mash the potatoes with butter and milk to a creamy consistency.
Add the nuts, seeds spring onion and pepper to taste, mixing well if necessary, add a little more milk at this stage to give a soft texture which holds together.
From the mixture into 2 round cakes.
Coat with flour and fry quickly in a frying pan in a little oil until golden brown on both sides.
Drain on absorbent kitchen paper and serve hot with a green salad and sliced tomatoes in an oil and fresh basil dressing.

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Cucumber and Pineapple Salad

This perfectly refreshing Pineapple Cucumber Salad is wonderfully easy to make and simply delicious!

The sweetness of the pineapple is balanced by the acidity of the lime and the crunchiness of the cucumber. This recipe is perfectly simply and can easily be scaled for a small dinner or to feed a crowd.

Trust me. If you’re serving this salad up anytime, make A LOT. This salad is an eye-catcher and your guests will be coming back for seconds, guaranteed.

Serve with vegetable flans and vegetable roasts for a main course or with crusty bread for a light meal.

Cucumber and Pineapple Salad Recipe

Ingredients

1 tea spoon raisins

1 table spoon pineapple juice

70 gram cucumber

½ small red pepper

55 gram prepared pineapple

1 table spoon French dressing

A pinch of finely chopped fresh mint

A large pinch of sesame seeds

Method of preparation
Soak the raisins in the pineapple juice in a bowl for at least ½ hour.
Thinly slice the cucumber.
Seed the pepper and finely chop.
Chop the pineapple into cubes.
Arrange the cucumber on a serving plate.
Mix the pepper, pineapple and soaked raisins together and pile into the center of the cucumber.
Mix the French dressing and mint together and pour over the salad just before serving.
Sprinkle the sesame seeds over the top and serve immediately.

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CHEESEBURGER

Serves 4

Preparation time: 25 minutes

Cooking time: 15 minutes

Method of preparation

Cut 100 gram of Gouda cheese into small cubes, knead with 500 gram of mixed minced meat, 1 cubed onion, 1 egg, 2 table spoon of breadcrumbs, salt, pepper and paprika powder. Make four burgers out of this and cook on the grill for about 6 minutes on each side. Cut 4 hamburger buns in half and toast them. Then place 1 lettuce leaf, 1 burger, some of the tomato slices and 1 slices of cheese on the tomato slices and 1 slices of cheese on the bottom halves of the burns. Cover with the upper halves of the burns and serve immediately.

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Chili Meatballs

Serve 4

Preparation time: 30 minutes

Cooking time: 15 minutes

Ingredients

500 gram mixed minced meat

2 tea spoon coriander powder

Salt

Pepper

Sugar

1 egg

1 table spoon corn flour

3 dried mushrooms

1 red chili

2 cloves of garlic

150 gram canned bamboo shoots

1 bottle of chili sauce

Method of preparation
Spice the minced meat with the coriander powder, salt, pepper and sugar. Knead the egg and the corn flour with the minced meat.
Pour boiling water over the mushrooms and let them soften in it for about 10 minutes.
Cut the chili in half, wash it and dice.
Peel the cloves of garlic and press them. Strain the liquid from the bamboo shoots, shake off the excess liquid and cut them into fine pieces.
Strain the liquid from the mushrooms, press them dry and cut them into fine strips. Knead the prepared ingredients with the minced meat and shape it into small balls.
Put the chili meatballs onto skewers and grill them onto the barbecue for 12 minutes until they are brown and cooked on every side.
Arrange the chili meatballs on the chili sauce, garnish and serve.

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CHILI BURGER

Serves 4

Preparation time: 20 minutes

Cooking time: 15 minutes

Method of preparation

Mix 1 bunch of finely chopped spring onions the chopped chili, 500 gram of minced beef, salt, paprika powder, 2 eggs and 2 table spoon of breadcrumbs. Make 4 burgers out of this mixture and cook them on the grill for about 6 minutes on each side. Cut 4 hamburger buns in half and place slices of cucumber on the bottom halves followed by the hamburgers. Spice with chili ketchup, and then lay 2 rings of onions on top and cover with the upper half of the bun

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HERB BURGER

Serves 4

Preparation time: 25 minutes

Cooking time: 15 minutes

Ingredients

2 gherkins

2 bundles of mixed herbs

500 gram mixed minced meat

Salt

Pepper

Paprika powder

2 eggs

2 table spoon bread crumbs

4 hamburger buns

100 gram herb butter

4 lettuce leaves

4 table spoon tomato

Ketchup

Method of preparation
Cut the gherkins into small cubes. Wash the herbs, dry them and chop them finely.
Mix the minced meat with the herbs, the gherkins, salt, pepper, and paprika powder.
Knead the meat paste with the eggs and the breadcrumbs. Using wet hands, make four burger out of the paste.
Grill the burger on the grill for about 6 minutes on each side.
Cut the hamburger buns in half and toast them on the grill for a short time until they are a golden yellow color. Afterwards spread herb butter on to the bottom halves of the buns.
Place a lettuce leaf and a burger on each bottom half of the buns. Cover the burger with ketchup and then cover with the top half of the bun.
Serve immediately.

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