10 reasons why you need a fitness trainer or fitness instructor

A personal trainer can be an invaluable resource for reaching your fitness goals. If you've been exercising consistently for several weeks or months and aren't losing weight or reaching your goals, hiring a trainer may be a good choice.

Here are 10 reasons why working out with a personal trainer helps you get the most out of your fitness routine.

1. You’re Just Not Getting The Results You Want

You may have been exercising for a while but find yourself in a plateau and struggling not to go backward. A personal trainer can rejig your programme and take a look at what you are eating. Getting the right nutrition is half the battle. The sessions with the personal trainer will be constantly giving your body new challenges to respond to. You’ll be heading for a new peak before you know it.

2. You’re At A Loss At Where To Start

Advice from friends, gym trainers and magazines can be confusing, overwhelming and contradictory. A personal trainer will take the guessing out by tailoring your workout and programme for your specific goals and body type. Each workout with the personal trainer will be tailored for you to get maximum benefits without overdoing it. They will also support you in fitting in other workouts and activities into your life in a manageable way.

3. You Don’t Like Gyms

Some people just don’t like the gym environment. A personal trainer can get you working out in the comfort of your own home, a private studio or outside getting some much needed fresh air.

4. You’re Bored With The Same Old Workouts

Anyone can get stuck in a rut. A trainer will constantly engage you with new challenges and ways to train. You never know what new toy they might have too.

5. You Want To Be Pushed

Like anyone else, even I don’t work as hard as I do with someone standing over me, supporting, challenging and not letting me slack off just because it’s getting hard!

6. You Want Confidence To Workout On Your Own

It’s very common for people to think that everyone else in the gym is super experienced and super confident, and worse than that, are worried about what you are up to. Getting a few sessions on with a personal trainer will increase your confidence in general and will turn you into and expert gym user yourself.

7. You’re Motivated By Accountability

Trainers come with built-in motivation. Not only are you investing money into your exercise program… you’re investing time as well. There’s nothing like a standing appointment to get your butt in gear for a workout. Not only that, a trainer provides some accountability so, even when you don’t have a session, you know your trainer will be asking if you did your planned workouts. Just knowing that may make it harder to skip your workouts.

8. You Have A Specific Illness, Injury Or Condition

An experienced trainer can help you with specific problems like old injuries, diabetes, arthritis. Working with your doctor or physiotherapist, if necessary, a personal trainer can help you get the best possible help to improve your overall fitness in a safe and effective way.

9. You’re Training For A Sport Or Event

Trainers can help you with sport specific training and programmes for anything from marathon events to badminton. They can also provide relevant cross training to keep you strong, balanced and injury proof.

10. You Want Supervision And Support During Workouts

Some people know how to exercise and they even know how to do the exercises correctly, but they like having a trainer around for support and supervision. If you’re lifting very heavy weights or need someone to help with partner-type exercises, working with a trainer might be a good choice for you. He can spot you during workouts and help you come up with a good training plan for your goals.

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Lies pregnant women believe about exercising during pregnancy

I have met pregnant women who have come to me to ask me whether it is quite healthy for them to work out. They have come with different myths as to what they have heard pertaining to exercise and pregnancy and sadly enough most women have come to believe such lies. Such myths include;

• Working out when pregnant will lead me to deliver a premature baby.
• Squats might make my baby ‘pop’ out as it accelerates (am not sure why some of this ladies lack a better word to use) labor and should be avoided in the last trimester.
• High temperature that is accentuated by workouts will not be healthy for me and my unborn baby.
• If I was a runner I can’t continue running into my pregnancy.
• If I exercise too much I will pull nutrients from my baby so he/she won’t grow properly.
• Any sign of trouble like spotting or pain means I should stop the exercise and not to do it anymore during pregnancy.
• Abdominal workouts will make it hard for the medicals to perform a caesarean operation on me as the stomach muscles will be very tough for this operation. And probably the worst to avoid;
• This is my time for serious feeding. This baby means a lot and I believe that I must take high-calorie foods (including complex carbs) for the sake of my baby and I have requested my mom to come from the village to help.

This is just a few of the excuses people give and am shocked at the level in which Kenyan women have come to believe them. Due to the fact that some women believe in this myth and more so the last one, they end up packing on so many kilos and ladies who were size 10 might even add up to size 14.

To make it clear for you, let me just say that all the above excuses some women use for not exercising are all lies. For example, it’s actually very safe to do abdominal exercises when you are pregnant since your abdominals and your entire core, including your pelvic floor, should be strengthened throughout pregnancy, and doing so will not only help during pregnancy but also aid in labor and delivery… oh… And … before I forget… in recovery too.

I would, therefore, advice any pregnant woman to feel free and engage in an exercise program as it will be beneficial to the unborn baby and the potential mother.

Warning signs to stop exercise that you need a further assessment from your doctor include:

• Vaginal bleeding
• Fluids leaking from the vagina
• Decreased fetal movements
• Uterine contractions
• Muscle weakening
• Calf swelling or pain
• Headache
• Chest pains
• Increased shortening of breath
• Dizziness or feeling faint

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WHICH EXERCISES ARE RECOMMENDED IN PREGNANCY

Exercises are very beneficial in pregnancy. The advantages include weight control, enjoyment, better posture, less backache, stress relief, better sleep, eases labor, faster recovery after delivery and faster return to pregnancy fitness and weight.

Healthy pregnant women who are not very active should do moderate exercises lasting about 30 minutes in a day for 4 days in a week. Those who are already exercising should just continue with their routine programs. Women with high risk pregnancy such as high blood pressure, rupture of membranes should not engage in exercises.

Motivation to do exercises during pregnancy include;

Knowing the benefits of exercise can be really helpful as the more we benefit from exercise, the more motivated we are.When most people reach their weight loss goal, they understand realize that exercise really does work and that can keep you motivated. The benefits include sleeping better, feeling better and ultimately feeling less lethargic.

Create a ‘goals’ list. For example, reasons why you want to get fit or stay in shape, maybe for a summer holiday, to fit into a dress for a party/wedding, to be able to have enough energy to do ‘active’ things with your family and friends.

Exercise with a friend. Knowing that you are meeting a friend to go for a jog or to attend an exercise class will ensure that you attend regularly as neither of you will want to let each other down.

Knowing that someone is waiting for you to exercise with them is great for motivation.

Mix it up. If you get tired of the same old thing day in and day out, give yourself a change. A change in your exercise will help you keep focused on your goals.

Exercises that are safe during pregnancy include;

• Walking is a good exercise during pregnancy.
• Swimming is great for your body because it works so many muscles.
• Cycling provides a good aerobic workout.
• Aerobics is a good way to keep your heart and lungs strong.
• If you were a runner before you became pregnant, you often can keep running during pregnancy, although you may have to modify your routine.

Exercises to avoid include: heavy weight lifting, lying on your back, exercises involving lying in the stomach abdominal strengthening muscles, diving, gymnastic, squash, tennis, skating.

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A guide to seeking the best Gynecological Care

Almost every woman and some men will have reasons to seek for Gynecological care at some point. It’s important that the correct care gets offered, in a good facility and by the most competent Gynecologist.

In emergency situations, you must always be attended by an emergency team in the nearest health facility. However, in non-emergency situations, one should take a time to select both a good facility and a good Gynecologist. But how do you do this?

Unlike in some countries, there is no formal quality ranking of Gynecological institutions in Kenya. However, informal judgments on quality can be inferred through experiences, public information, accessibility etc. Always select the most reputable institution that you can afford. Such institutions have the processes and resources required to ensure quality. Free consultations as part of social responsibility may also be offered, always make inquiries.

Choosing a good Gynecologist can be daunting as formal ranking is unavailable. Informal selections can be based on experiences, web-based profiles, and the Gynecologist’s extra qualifications in certain aspects of Gynecology. High consultation fees are not a reflection of higher skills or competence.

The first thing is to be clear why you need a Gynecology consultation. Most problems are of a general nature and can be handled in most institutions and by most Gynecologists. Consultations should be unhurried, your permission must be sort for any examination, and a chaperone must be offered. Any tests suggested must add value to the diagnosis, otherwise, they should be omitted. The Gynecologist must explain, clearly and in plain language, what the diagnosis is.

You must be given a chance to ask questions. This clarifies the problem and helps you to make decisions on treatment choices. The days when doctors could not be questioned are long gone.

Most Gynecological problems have more than one treatment option, including doing nothing. The guiding principles are to offer the most conservative options first, leaving more invasive and expensive choices last. Once treatment has been suggested, please ask about alternatives, what the treatment involves, how much it costs, and what the side effects are. If an operation is suggested, please clarify if that’s the most suitable option, whether the Gynecologist is experienced in doing such operations, how many s/he has done in the past, and the complication rates. Following any procedure, an explanation must be given on what exactly was done, and if there were any complications.

You have the liberty to decline any proposed interventions. If dissatisfied or unclear about some aspects of your care, always seek a second opinion. This is especially important if proposed remedies are invasive and expensive. Any problem that is not an emergency can always wait.

Every Gynecologist or institution should have a complaints procedure. Make use of this to seek redress if the need arises.

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Why Your Period is Late or Irregular - Doctor Explains

Dear doctor, I am now 22 with really irregular periods. I can sometimes go for up to 3 months without any periods at all! What’s the matter with me?

The irregularity of periods can be distressing, especially when you don’t know why this is occurring. It is not uncommon for periods to be irregular around the time of puberty. This is usually related to a maturing reproductive system. Shortly after that, and at your age of 22, periods should have become regular and predictable.


The most likely cause for the irregularity of your periods is what is referred to as hormonal imbalance. The control of monthly periods is a complex system of well-synchronized hormones released from the brain, which in turn signal the ovaries to produce female hormones and release an egg (ovulation). The womb (uterus) responds in a predictable manner in anticipation of a potential pregnancy. If no pregnancy occurs, uterine shedding occurs as a monthly period, and a new cycle starts.

The commonest cause for the pattern of your periods is a condition called ‘polycystic ovarian syndrome’ or PCOS for short. This is a complex condition, but at its simplest it translates into a failure to ovulate every month, resulting in irregular and missed periods. But there are still other gynecological conditions that may explain what you are going through.

A review by a gynecologist will come up with a diagnosis. It is likely you will need some hormone tests and may be imaging of your reproductive organs. Once the cause is identified, specific measures can be instituted to regulate your bleeding pattern.

Will I still be able to have my own children? Please help.

Many women worry about their potential for having children when faced with irregular periods. The fact that you are very young means that your potential for pregnancy remains very high, even with irregular periods. I would actually advise the use of contraception if you are sexually active and not yet ready to conceive.

But as irregular periods imply inconsistent ovulation, you should seek help if you don’t get pregnant within 6 months once you start trying. All that you may require is some tablets to help with ovulation. You should desist from self-prescription, as ovulation tablets are not without some risks. Pregnancy usually occurs within 6 months of such medication. In rare cases, some women may require more complex interventions to achieve a pregnancy.

What you are going through should not be viewed as a serious problem, especially in the very young reproductive age groups. It is not unusual for some period irregularities to self-correct in the course of time. But once you get an assessment and an explanation for your period patterns, you will feel more at ease.You may not even require anything to be done depending on your prevailing reproductive wishes.

Click here to Take a fertility test today courtesy of mygyno.co.ke

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Why Reheating Rice is Not Recommended and Safety Measures

According to the NHS, and the Food Standards Agency, rice can give you serious food poisoning - as bad as meat, even.

The Food Standards Agency explains: "It's not actually the reheating that's the problem - it's the way the rice has been stored before reheating."

The good news is that it's easily avoided. There are steps you can take in order to ensure you don't encounter harmful bacteria. Mainly, it's down to how the rice was stored after being cooked for the first time.

Rice contains spores of a potentially harmful bacteria strand called Bacillus Cereus. These are small cells that are capable of reproducing quickly and might make you ill if they're allowed to manifest.

If rice is left standing at room temperature after it's been boiled, these spores might become damaging bacteria, which produce toxins that cause vomiting and/or diarrhea.

The longer rice is left, the more likely it is you'll get ill.

After cooking rice, it's best to eat it soon after (you don't have to be neurotic about it, though). Anything leftover is important you cool quickly - not in the fridge. The NHS recommends doing so within an hour. After it's cooled, put your rice in the fridge. It'll be fine for a day or so.

Like any cooked food, rice should be 'steaming hot' after reheating. It shouldn't be reheated more than once

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A warming sausage and bean stew

Simple and satisfying, this hearty sausage and bean casserole is fast enough to prepare on a busy evening. This dish is so easy: Just brown your favorite smoked sausage, toss the ingredients together, and let the slow cooker do the rest. All you need to round out the meal is a simple green salad and loaf of crusty bread.

SAUSAGE AND BEAN STEW RECIPE

The sausages go well with the tender beans stew to make a hearty family

INGREDIENTS

➟1 tablespoon cooking oil
➟Sausages of your choice

➟Boiled potatoes
➟Zucchini

➟1 large onion, chopped
➟2 garlic cloves, crushed
➟1 small red chili, deseeded, finely chopped
➟2 teaspoons sweet paprika
➟Tomatoes, chopped
➟Cooked beans, rinsed, drained
➟flat-leaf parsley leaves, chopped, to serve

METHOD

Heat oil in a heavy-based saucepan over medium heat. Add sausages and cook, turning often, for 4 minutes or until browned. Transfer to a plate. Cover to keep warm. 

In a saucepan add cooking oil, onion, garlic, chili and sweet paprika and cook for 4 minutes or until tender. Add potatoes, tomatoes, zucchini, and beans. Stir well. Bring to the boil and add sausages. Reduce heat to medium-low and simmer, uncovered, stirring occasionally, for 30 minutes or until sausages are cooked.

Sprinkle with parsley and serve!

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Female sexual dysfunction: Signs, Causes and Solutions

Female sexual dysfunction is a condition which can occur on the onset or along a woman’s journey of life. According to Wikipedia, female sexual arousal disorder, also known as Candace syndrome, or female sexual interest/arousal disorder, is a condition characterized by a persistent or recurrent inability to attain sexual arousal and maintain arousal until the completion of sexual activity.

Female sexual arousal disorder involves persistent and recurrent challenges with sexual desire, arousal, and response. The sexual response involves various scenarios, a correlation with the physical and emotional wellness. Other factors involve poor self-esteem/self-image, perceptions, culture, values, traditions, beliefs, experiences, and mostly expectations.

When expectations are not met, or any of the above factors are in play, this affects sexual desire, arousal, performance and eventually satisfaction. This scenario can cause the individual, as well as their partner, a great deal of distress.

Generally, the victims suffer in silence choosing to live in denial as a result of fear, shame, and guilt. This state of affairs is unfortunate and if unattended, results to severe emotional distress and eventually costs the victims their relationship.

If you have experienced this challenge you are not alone. Many struggles in silence and ignorance, having no knowledge of what is happening to them.

Joyce had this to say: “I find sex such a chore. I have experienced a lot of pain and several years later, it has not gotten any better. I am traumatized at the thought and do not know what to do”.

Persistent and recurrent problems with sexual response, desire, orgasm can cause a strain on a relationship.

Signs of sexual arousal disorder

• Low sexual desire

• Sexual pain disorder

• Orgasmic disorder

What are the causes?

Sexual challenges generally surface due to various factors. It could be hormonal. It could occur after childbirth or during menopause. There is also low levels of estrogen during and after menopause. Decreased estrogen results in decreased blood flow to the pelvic area and consequently low sexual desires.

It could also be physiological as a result of serious illness, medication, heart, and blood vessel disease, diabetes, stress due to neurological conditions, depression or anxiety and a history of sexual abuse. Social challenges as a result of unresolved conflicts can also have a negative impact on sexual desire. Culture, beliefs, traditions, religious issues, particularly religious guilt, have a major impact on sex. Body image also contributes greatly to self-image and perception of self.

According to research studies, one can improve their sexual satisfaction by:

• Self-awareness

Increased awareness and self-acceptance is the key to freedom and sexual satisfaction. Be mindful of yourself and your partner and focus on the positive. Do not be too hard on yourself. Improve your ego by daily affirmations of self and communicate with honesty and sensitivity to your partner who will be crucial in helping you through the process of adjustment.

• Exercise

Exercise is good for you. It helps increase blood circulation not to mention the endorphins, good feel hormones that boost your confidence and self-esteem. The benefits of exercising cannot be over emphasized. It is associated with the general well-being of self.

• Lifestyle

Practice healthy lifestyle habits; avoid excessive alcohol, drugs, smoking, for they cause decreased sexual arousal, response, and satisfaction. Life is good, find ways of being adventurous and creative. Find ways to relax and in the midst of a stressful life, find ways to refresh, rejuvenate and revive your body, mind, and soul. Being relaxed can enhance your sexual experience. Seek God, who is the giver of every good and perfect gift.

• Seek medical attention

While there are various home remedies for sexual dysfunction, seek medical attention in order to obtain the right diagnoses and treat the correct condition.

The writer is a relationship coach and author of Marriage Built to Last. You can reach her on; www.jenniekarina.co.ke

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ROSE WATER LEMONADE

Need that glass of ice cold something, but don’t know what? Rose water Lemonade will put a smile where you need it most.

ROSE WATER LEMONADE RECIPE

A very refreshing drink for the hot summer days.. Each sip tastes like a thousand roses bathing in fresh squeezed sunlight.

Ingredients:

➛2 cups water
➛5 tbsp sugar or to taste
➛2 tbsp lemon juice
➛3 tbsp rose water or to taste

METHOD:

• In a pot, add the sugar, water, lemon juice and bring it to a boil.
• Remove the pot from the stove and let it cool.
• Once cooled add the rose water.
• Mix well and chill.
• Before serving taste to see if you need to add some water to dilute the lemonade or ice cubes will be enough to dilute it.
• Enjoy!!

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Common mistake when preparing sausages

It's all a question of time and heat with sausages. There's nothing wrong with a quick fry if you're in a rush, but if you want to extract the most flavor and ensure your sausages live up to their full potential, you need to drastically reduce the heat, and be patient.

For the best possible burgers, frying gently, in unsalted butter and on a low-medium heat for around 30 minutes, is a winning method, TheWhyChef explains.

Doing so brings about extra flavor, and a softer texture. Butter, rather than oil, is advisable - because it better compliments the pork, TheWhyChef believes. You don't need salted butter with sausages - they're salty enough.

You still need to occasionally turn the meat - but the crucial thing is biding your time and not whacking up the hob. You might be hungry, but your breakfast will be all the better for a longer pan-fry.

TheWhyChef says: “The higher the heat, the less the fat renders, the faster the skins burn, and the less likely you are to have a cooked centre before the outer edges start to get tough.”

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CARROT WITH GINGER AND TURMERIC SOUP

This immune boosting Ginger and Turmeric Carrot Soup is simple and easy to make, creamy, satisfying, nourishing and flavorful. Vegan, gluten free and low calorie.

To complement the sweetness of the carrot I love to add heat, you could easily do that with chilies but I prefer ginger in this case. It has a lovely heat to it and is quite peppery if used in larger amounts. I use ginger a lot during winter in all sorts of things ranging from teas and cookies to savory dishes. I think it is one of the most underrated ingredients. In a way, it is understandable since it doesn’t look very spectacular but it comes with so many benefits that you should take advantage off, especially during winter. Gingerol, the bioactive substance in fresh ginger can help with lowering the risk of infections. There is not much more that you can ask from an ingredient really. It offers great taste and helps you fight colds when it’s wet and windy outside - so this carrot soup with ginger and turmeric is a must cook for wintertime.

CARROT WITH GINGER AND TURMERIC SOUP RECIPE

INGREDIENTS

➙500g carrots, grated
➙3 tbsp olive oil, or oil of your choice
➙1 small onion, chopped
➙3 cloves of garlic, roughly chopped
➙1 tbsp grated fresh ginger
➙1 tsp grated fresh turmeric
➙½ tsp black pepper
➙¹/₂ tsp salt
➙1L hot vegetable stock

INSTRUCTIONS

Peel and grate the carrot, chop the onions and garlic. Saute the onions over medium heat in a pan with 3 tbsp of oil. Once they are translucent and soft add the garlic, ginger, turmeric. carrots and seasoning.

Saute everything for another 2-3 minutes over medium heat. Add the hot vegetable stock, bring to a boil and simmer for 5 minutes.

Puree the soup with an immersion blender or use a free standing blender and do it in batches. Serve with some toasted pumpkin seeds, red pepper flakes, and fresh coriander if you want.

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How to stay healthy when eating out

It can be tricky eating healthily in restaurants or cafes when you don’t know what ingredients are in the dishes, but you can minimize the damage with these tips:

• Order pasta or baked potato. If it comes with a high-fat creamy sauce or sour cream, ask for it on the side and eat sparingly 
• Order fish or chicken rather than red meat, and have it baked or grilled 
• Go easy on margarine, butter, and fried foods 
• Eat a little wholemeal rather than hunks of white bread 
• Always get a sandwich without mayonnaise. 
• Split dessert with your partner or, better still, have a straight mint tea 
• Fill up first with a salad, with little or no dressing 
• Eat vegetables first and resist ordering French fries. Steal a few from your partner instead 
• Drink water instead of high-calorie soft drinks

10 quick healthy snacks

• Baked potato with chives and fat-free sour cream 
• Veggie burger with lettuce and tomato 
• Tablespoon of hummus on one piece of wholemeal bread/rice cake 
• Celery sticks with hummus or peanut butter 
• Piece of fruit 
• Tablespoon of light cream cheese on a wholemeal roll 
• Handful of soya nuts (roasted soya beans), unsalted 
• Half a melon or papaya filled with low-cal yogurt 
• Rice cake with low-fat cottage cheese and a slice of tomato 
• One oatmeal biscuit 

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Why we all need omega-3s

It’s the omega-3s found in oily fish and fish oils that the body needs because they’re protective against:

• Heart disease 
• Stroke 
• Certain cancers (breast, colon, prostate) 

And they’re therapeutic for: 

• Mildly raised blood pressure 
• Arthritis 
• Auto-immune diseases (lupus, certain kidney disorders) 
• Crohn’s disease 
• Inflammation skin diseases (eczema, psoriasis) 
• Depression, schizophrenia 

So, for general good health, try to make sure you eat a minimum of two fish meals a week. And for heart disease prevention, eat three meals rich in fish oils weekly.

Fish Recipes to TRY

1. SPICY FISH IN COCONUT MILK
2. SPICY FISH IN SOYA SAUCE

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Top health tips: Eat right, stay well, live long

The key to healthy eating is to consume a variety of foods, and here are a few tips I’ve assembled over the years that I find helpful:

• Eat many different foods, mainly veg 
• Limit fat intake to a third or less of total calories, mostly as oils 
• Drink water before you eat 
• Eat slowly 
• Cut your calories by chewing sugarless gum before a meal - it reduces your appetite 
• Have a cup of black tea before you walk. You burn fat faster 
• Make your salads interesting with celery, carrots, broccoli, onions and other vegetables 
• Instead of whole juice mix half with water 
• Don’t pour oil, spray it 
• Think small portions 
• Start to earn your calories through ­exercise 

Carbohydrates are your best friend

Irrespective of the nonsense fad for going gluten free, carbohydrates of the unrefined variety are the body’s perfect fuel - and the dieter’s best friend.

They ‘burn clean’, which means they don’t leave any ‘dirty’ toxic waste substances behind that your body has to work hard at dealing with.

And if the body doesn’t get enough of them, you start to feel miserable and depressed. Deprived of carbohydrate, as in a high protein diet, the body breaks down fat reserves and its own muscle.

Unfortunately, fat and protein don’t burn cleanly. They produce toxic substances called ­ketones and aldehydes that make your breath smell - like pear drops - if levels get too high.

But... there are good carbs and bad carbs

Not all carbohydrates are created equal. Some increase blood sugar more than others and they’re said to have a high glycemic index. That doesn’t mean carbs make you fat, just that high GI foods elevate your insulin levels too much.

High GI foods result in a high, sharp blood sugar peak, which increases the tendency to insulin resistance and diabetes as well as cravings, binges, overeating and obesity.

Low GI foods result in slow, shallow blood sugar peaks, no rebound insulin peak, no tendency to insulin resistance, good appetite control, little overeating and normal weight.

Good carbs = unrefined carbs = low GI foods: Like fruit, vegetables, whole grains, wholemeal products and whole cereals, particularly oats. So good carbs combine the lowest calories with the highest nutrition.

Bad carbs = refined carbs = high GI foods: Any foods containing sugar and all highly refined foods - cakes, biscuits, ice cream, and chocolate as well as alcoholic drinks.

And there are good fats and bad fats

Fats in foods can age you - so avoid the nasty ones. One of the reasons why coronary heart disease is so common in the UK is our unhealthy diet.

Fat intake, especially saturated fat in the form of animal fat, is much too high.

Age defying fats

Good fats are mainly oils like olive oil. It can protect the heart by ­reducing the amount of artery-clogging LDL cholesterol in the blood, making blood platelets less sticky and so less likely to form blood clots.

This may be the reason why people in Mediterranean countries, who consume large amounts of olive oil, have lower death rates from heart disease.

Almost as good as olive oil are rapeseed oil, peanut oil, nuts and cholesterol-lowering margarine.

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GREEN APPLES AND CELERY SALAD

Almost Lunch time and don't want to eat fatty foods? We got you covered.

GREEN APPLES AND CELERY SALAD RECIPE

INGREDIENTS:
1 bunch chopped celery.
2 or 3 diced Green apples.
³/₄ cup nuts (any type without skin is better).
¹/₄ cup lemon juice.
¹/₄ cup Dijon mustard.
5 tsp. honey.
²/₃ cup extra-virgin olive oil.
salt and pepper to taste.

DIRECTIONS.
Slice apples. Peel, cut into quarters, cut out core, thin slices.

Prep celery. Separate ribs, wash, cut off tough bottom 2 inches. Slice celery in thin slices on the diagonal. slice leaves too. they're good. Toast nuts in a small pan on low heat. stir regularly. take off the heat as soon as they're toasted (optional though).

In the large bowl, make the dressing. You'll make it in the bottom of the bowl, then toss the salad in it. All dressing ingredients, except the salt and pepper in the bowl Whisk it until it's really well combined taste a little on a piece of celery. If it needs salt/pepper, add them. Add celery, apples, and nuts to a bowl

Toss with dressing and enjoy

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Egg Curry Recipe

Almost everyone loves eggs and it is often what you find in the fridge when the pantry is running low on stock. Here's a quick and tasty Egg Curry recipe for those lazy dinners.

Ingredients:

3 tbsp. oil

3 bunches of spinach, chopped

2 tomatoes

2 onions, cut into ¹/₄ pieces

1 tsp. garlic, minced

1 tsp. ginger, minced

Salt to taste

¹/₂ tsp. turmeric powder

2 tsp. coriander-cumin powder

¹/₄ tsp. chili powder

6 egg yolks

Method:

Grind the tomatoes, ginger, garlic and onion for 1-2 minutes. Add oil in a pan followed by the tomato mixture. Let come to a boil and cook 1-2 minutes. Add turmeric powder, coriander-cumin powder, and chili powder and let cook for another 4-5 minutes until oil starts to ooze out.

Next, add the spinach and cook for 5-8 minutes until it has wilted. If the pan seems dry, add ¹/₄ cup water. Carefully drop the egg yolks onto the spinach and cover with a lid. Make sure not to stir. Let cook for 4-5 minutes or until the egg yolk has set.

Enjoy your egg curry with some ugali or bread.

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Greatest Homemade Doughnut Ever!

I have tried so many recipes for doughnuts, and this one finally came out perfect! Just like the ones at my favorite doughnut shop. When you sink your teeth into a freshly-made, still-warm doughnut it tastes like pure joy. Especially when they’re homemade.

Homemade Doughnut Recipe

These are super delicious and fluffy! Everyone should make them! Go bake doughnuts — and finally discover their true greatness.

INGREDIENTS

➾4 Cups flour ( All purpose)
➾1 tbsp baking powder
➾1 cup milk or water
➾1 cup sugar
➾¹/₂ tbsp ground cardamon powder
➾¹/₂ cup melted butter/ margarine
➾3 eggs
➾vegetable oil for deep frying.
➾powdered sugar ( confectionery sugar)- TOTALLY OPTIONAL

METHOD

• In a medium bowl, slightly beat 3 eggs.
• Add sugar to eggs and beat until incorporated.
• Add the melted margarine (or butter) and beat until smooth.
• Add milk( or water) and ground cardamon powder( iliki). Mix well.
• Add flour & baking powder- Mix well into a dough.
• Cover and chill dough until stiff enough to roll out with rolling pin.
• Roll out dough on a floured surface with a rolling pin to ¹/₃" thick. Let rise 5-10 minutes.
• Cut doughnuts with a doughnut hole cutter.( i used a glass and bottle top ya soda for the hole )
• In a deep fryer or deep frying pan, fill fryer 1/3 to 1/2 full with vegetable oil and heat oil on medium heat till hot.
• When oil is hot enough, gently place as many doughnuts as will fit into your fryer, leaving plenty of room around each. Fry until golden brown.
• Drain on paper towel.
• While still hot, sprinkle each doughnut with powdered sugar ( confectionery sugar )
• NOTE THAT THIS STEP IS ENTIRELY OPTIONAL ( IF YOU LOVE SUGAR THEN OK )
• Let cool completely and enjoy with Masala Tea , ginger tea , coffee or juice

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EFFECT OF SOFT DRINKS ON YOUR TEETH

From the time you’re a child, you’re warned that sugary drinks can be bad for your teeth. But many young people with tooth Decay are finding out just how true those warnings are.

Soda drinks are one of the most common causes of tooth decay in spite of knowing that it is very difficult for people to avoid drinking it. Many people in the world have a habit of drinking at least one soft drinks in a week, It is actually considered as part of the enjoyment.

I put up the followings to help you minimize your chances of getting tooth decay.

How to Avoid Teeth damage:

• Drink quickly, so the acid has less time to harm your teeth.
• Use straw this would prevent the teeth from coming in contact with the soda drink
• Wait one hour before brushing your teeth.
• Go to the dentist regularly.
• Avoid/Reduce drinking soft drinks if possible

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In my Family we have no history of breast cancer, can I still have it?

Yes, There are Numerous risk factors for breast cancer that have been defined. Approximately 85% of women with breast cancer do not report a history of breast cancer within their families.

Did you know?

Hereditary susceptibility accounts for only 5-20%

What are the other Causes of Breast cancer?

● Early Menarche -early first menstrual period before age 12
● Delayed pregnancy
● Late menopause
● Diet
● Obesity
● Alcohol
● Prolong estrogen therapy
● Dense Breast

What is the major culprit of Breast cancer for non-genetic causes?

It is the hormone called estrogen, this hormone play an important role in disease development and progression.

How is Estrogen affected by the Factors?

● Effect of early Menarche, delayed pregnancy, and late menopause is to prolong cyclic stimulation.
● Diet and obesity provide excess estrogen
● Alcohol alter estrogen metabolism

What can I do prevent breast cancer?

⏩Routine checkup
⏩Regular exercise
⏩Healthy diet
⏩Early pregnancy and breastfeeding
⏩Maintain good weight

Please, don't forget to share you might be helping someone.

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SPICY FISH IN COCONUT MILK

Fish is always my family's favorite food, especially if it is simmered in hot and spicy gravy like this one. For a long time I have not cooked this dish, so my son requested to prepare the fish. Preferably selecting less bony fish if you are feeding small children and it turns out very spicy but delicious. One could fry the fish first or simply cook in gravy - either way it is superb.

SPICY FISH IN COCONUT MILK RECIPE

Spicy fish dipped in diluted coconut milk, to relish your taste buds when served with rice.

INGREDIENTS

⤿4-5 slices fish
⤿chili (adjust to your taste)
⤿1 cup coconut milk
⤿1 ¹/₂ cup water
⤿1-inch fresh turmeric root
⤿1 medium lime obtain the juice
⤿salt

METHOD

Wash the fish with lemon juice, drain. Blend together chili and turmeric with some water. Pour water, coconut milk, blended ingredients, and salt in a pot. Stir until boiling.

Slide in the fish and bring to boil until fish is cooked. Remove from heat, add lime juice and it is ready to eat.

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SPICY FISH IN SOYA SAUCE

This is very simple dish using sweet soya sauce, vinegar and chili paste thus you have 3 in one of hot, sweet and sour taste. The fish to be fried first before adding the soya sauce. Lime juice could be added instead of vinegar.

SPICY FISH IN SOYA SAUCE RECIPE

INGREDIENTS

⤏500 g any meaty fish
⤏1 teaspoon turmeric powder
⤏1-2 tablespoons chili paste
⤏2 medium onions sliced into ring
⤏2 cloves garlic sliced
⤏1 inch ginger sliced
⤏¹/₂ cup sweet soya sauce
⤏1 cup water
⤏2 green chili sliced
⤏2 red chili sliced
⤏2 tablespoons vinegar or lime juice
⤏salt and sugar to taste
⤏oil

METHOD

Rub fish slices with turmeric, salt, and little water then deep fry until light brown. Drain. Heat 3 tablespoons oil, fry onion, ginger, garlic, and chili paste until fragrant, add little water if it is too dry.

Add soya sauce, water, sugar, and salt, let it boil. Put in fried fish, red chili, green chili, and vinegar. Cover and simmer for about 5 minutes.

Serve hot.

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6 easy ways to boost tummy health

Tummy problems can be uncomfortable and embarrassing but whether you bloat after eating bread, suffer cramping or diarrhea when stressed or get constipated on a weekly basis, you don't just have to put up with it.

1. Try probiotics

Our gut contains trillions of bacteria from around 1000 different species, which are vital for good digestion, and according to the latest research form an important part of the body’s immune system.

Probiotic drinks are one-way poor diet may be treated (Photo: Getty)

Encouraging these bugs to flourish in healthy numbers can improve gut symptoms, which is why there’s now a host of foods and supplements containing probiotic strains of ‘friendly’ bacteria.

2. Limit fruit to three portions a day

The high fiber content of fruit can be irritating for some gut problems.

It’s also helpful to avoid the skin, pips, and pith from fruit and vegetables, as these may be difficult to digest.

3. Eat porridge

If you suffer from the wind, eating porridge or another oat-based cereal for breakfast can help.

Porridge can help with the wind

4. Take time to eat

Experts recommend never rushing eating, not skipping meals and avoiding foods too close to bedtime, as these bad habits can all affect digestion.

Aim for three meals a day and take your time - sit down at the table and enjoy them.

5. Avoid ‘diet’ products

Many diet products advertised as ‘sugar-free’ contain the sweetener sorbitol, which can make diarrhea and bloating worse. Check the label of foods such as chewing gum, sweets and yogurts.

6. Cut down on booze

Alcohol can be a trigger for gut problems in some people as it irritates the stomach lining, stimulating the production of more acid which can trigger stomach pain, diarrhea, and vomiting. Stick to the recommended 14 units per week, or avoid completely.

WHEN TO WORRY

Although digestive symptoms are usually harmless, if they persist, they could signal serious illness such as bowel cancer, warns Dr Emmanuel.

So, see your doctor if you have taken a pharmacy remedy for a digestive problem for two weeks with no improvement or you have one of these five ‘hardcore’ symptoms:

• A sudden, persistent change in the pattern of how your bowels work.
• Bleeding from the back passage.
• Increasing heartburn, indigestion or other stomach pain.
• Losing weight unexpectedly.
• Difficulty swallowing.

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Just seeing other people be chilly can cause you to be cold as well

Scientists say just seeing other people be chilly can cause you to be cold as well.

Our bodies adjust our core temperature based on the surrounding environment, but that core temperature can also be adjusted cognitively to a small degree, according to AccuWeather.

Scientists at the University of Sussex say watching videos of people in icy water caused viewers to feel cold as well. Humans mimic each other to create an internal psychological state to predict others' thoughts, feelings and behavior, AccuWeather says.

University of Sussex's research shows that humans are vulnerable to temperature contagion. Or in simpler terms, seeing a cold person can make you cold as well.

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Feeling chilly frequently? that could be a sign of trouble

Source: bbc

Many people can't stop shivering, even during summer, but there are ways you can stop the chill

The weather is finally heating up, so why aren’t you?

Here Dr. Aisling Hillick, from the online health service babylonhealth.com, explains why feeling chilly all the time could be a sign of trouble.

Feeling chilly? Don't just blame the cold weather: It could be a sign you're actually getting ill or be a side effect of your heart medication.

Chill factor: Being underweight

When your granny said you need a little “extra meat on your bones” to keep you warm, she was right.

“If you’re underweight, with a BMI of less than 18.5, or if you have a low body fat ratio you may have an increased sensitivity to the cold,” says Dr. Hillick.

“This will affect your whole body and you may find you need to wear heavy clothing in mild weather.

Being underweight can mean you feel the cold more

“Body fat stores energy and helps the body resist the cold,” she adds.

“Of course it may be that you are underweight due to a medical condition, such as cancer or anorexia, so if you’re concerned to speak to your GP who will arrange an investigation.”

Chill factor: An underactive thyroid

“Feeling the cold is a common symptom for those suffering from an underactive thyroid,” says Dr. Hillick.

“The thyroid is a small gland at the base of the front of our neck and its job is to regulate bodily functions such as breathing, cell repair, and temperature.

“When this gland isn’t working properly it doesn’t produce enough of the thyroid hormone, causing some of these bodily functions to slow down.

An underactive thyroid could also be the reason you always feel cold

"A by-product of this is that the body doesn’t create enough heat.”

Other symptoms of an underactive thyroid include dry skin, tiredness, weight gain and constipation, so if you are experiencing any of these, see your GP.

The condition is diagnosed by a simple blood test and treated with daily medication.

Chill factor: Diabetes

If your hands and feet feel tingly and you are experiencing a burning, numb or cold sensation in them, diabetes could be to blame.

“Diabetes can cause a false sensation of feeling cold due to nerve damage,” explains Dr. Hillick.

“Persistently high blood sugar can attack the nerves and with diabetes, this nerve damage usually starts in the hands and feet.

“Additionally, diabetes can affect circulation by damaging the blood vessels, which also makes you feel cold.”

Diabetes can leave you with cold hands and feet

The three classic symptoms of diabetes are: feeling tired, feeling thirsty and passing more urine than usual, so if you have any of these symptoms see your GP immediately for a blood test.

Chill factor: Peripheral vascular disease

Feet like ice blocks whenever you get into bed?

Then it may be that you are suffering from PVD, the umbrella term used for disorders that affect the blood vessels outside of the heart and brain.

“This is a condition that affects between four and 12% of people aged 55-70 and occurs when there is a narrowing or a blockage in the blood vessels,” explains Dr. Hillick.

“PVD typically affects the veins and arteries that supply the arms, legs, and organs below your stomach and can lead to poor circulation in the feet and legs.

"That, in turn, can cause a coldness of the extremities.”

Human heart attack, computer illustration

Vascular disease could make you feel cold all the time

Symptoms include pain in the calves while walking, cold pale-looking feet and a weak pulse in the feet.

Untreated, PVD can lead to ulcers and gangrene, so if you have any of these symptoms, alongside the coldness, see your GP immediately.

You are more at risk if you’re overweight, a smoker, have diabetes, high blood pressure or high cholesterol.

Chill factor: Raynaud’s syndrome

Around 10 million people in the UK are thought to be affected by this phenomenon, a condition where the small blood vessels in the extremities are over-sensitive to changes in temperature.

“The blood vessels in the hands become very narrow when exposed to the cold and when this happens blood can’t get to the surface of the skin,” explains Dr. Hillick.

“Sufferers tend to find their fingers often become cold, painful and numb.”

Sometimes the color of the fingers can go from white to blue then red, so if this sounds familiar then see your GP.

There’s currently no cure for Raynaud’s but your GP can advise you on managing the condition.

Chill factor: Slow metabolism

We all envy people with high metabolisms as they don’t have to watch their weight, but it turns out that these lucky people also tend to feel warmer than the rest of us too.

And if you are someone with a particularly slow metabolism (the process whereby the body converts calories into energy) you are bound to be more susceptible to the cold.

“The higher the metabolic rate, the more calories you burn so, as a result, your body temperature increases,” explains Dr. Hillick.

Slow metabolism could mean you feel cold

“Your metabolism will be affected by numerous things, including the amount of exercise you do, how muscular you are, your diet, medications, stress and hormones.”

But the good news is that we can all boost our metabolisms with physical activity and incorporating weight training into your regime.

Chill factor: Fatigue

Do you tend to feel cold when you’re tired? Well, there’s a reason for this.

“Fatigue will leave you feeling exhausted,” says Dr. Hillick.

“But our muscles generate heat when they are moving so it stands to reason that inactivity will leave you feeling cold.”

Being tired could make you feel cold

According to the Royal College of Psychiatrists, at any given time one in five people will be feeling unusually tired.

However, extreme tiredness can sometimes be linked to an undiagnosed medical condition, such as anemia, or a mental health issue such as stress or depression, so see your GP.

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MUSCLE BUILDING: BANANA OAT CHOCOLATE SMOOTHIE

Banana Oat Chocolate Smoothies is fabulous when you want something sweet and chocolaty but very healthy too. A homemade smoothie is a great breakfast or as an afternoon snack. It is full of vitamins and nutrients.

This muscle building chocolate oat smoothie is packed with proteins and healthy carbs to help you give your “all “during a workout. While, exercise is very important for getting fit, it is not everything. Diet is as important.

They are fast and easy to prepare. Smoothies are endlessly versatile and much cheaper than store bought, letting you use whatever fruit is in season or on offer I had used banana, oat and chocolate milk this time but if you're allergic to milk, substitute it with fruit juice or non-dairy milk.

Try this filling and guilt free treat to start the day!

BANANA OAT CHOCOLATE SMOOTHIE RECIPE

Servings: 1-2

Ingredients

➮1 cup chocolate milk
➮¹/₂ cup ice water
➮2 bananas sliced
➮1 tablespoon honey
➮2 tablespoon rolled oat

METHOD

Place rolled oat, banana and ¹/₄ cup chocolate milk. Blend until smooth. Now add the rest of the ingredients, blend again until well mixed. Adjust milk and ice water according to your preferred texture. Pour into 2-3 tall glasses to serve.

Let’s take a closer look at the ingredients in this banana oat chocolate smoothie.

Bananas:

Bananas are one of the best sources of potassium out there. Potassium is an electrolyte and is essential for muscle function. Read more on Amazing health benefits of bananas

Oats:

Oats are an amazing source of protein and healthy carbs. Protein is essential for a workout because it helps feed and rebuild muscle. Carbs are very important as well because they give you the energy to bring more intensity to your exercise routine. Read more here: Benefits of eating oats

Honey:

Honey is a great natural mood lifter and a potent super food. Plus, it’s hard to be sad when you’re eating honey! See more health benefits of honey

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Why Everyone Should Go Vegan

A vegan lifestyle or veganism is a way of life that prohibits all forms of animal abuse and cruelty to provide food, clothing or for any other purpose. A vegan is a strict vegetarian who lives on a diet purely of plant-based foods; grains, pulses, nuts, seeds, vegetables, and fruits. A vegan doesn't eat eggs, dairy products or any kind of meat or by-product of slaughter.

People choose to become vegan for many reasons including health, religion, and concern about animal welfare. Vegans strongly believe that all animals; big or small, have the right to life and freedom and oppose taking of life to provide food and clothing since there are other alternatives. Vegans also choose to avoid meats and other animal products due to the negative environmental impact associated with animal agriculture.

In the past years, veganism has slowly gained traction mainly due to associated health reasons. Studies on nutrition and health promotion emphasize on plant-based foods for their vitamin, minerals, antioxidants and phytonutrients, crucial for normal body functions and strengthening the body's ability to fight diseases. The antioxidants work as a defense system against free radicals which can destroy healthy cells raising the risk of chronic illnesses like cancer. Plant-based foods are also the only source of phytonutrients which are compounds that help prevent many diseases in the human body.

High intake of animal-based foods especially red and processed meats has been proven to increase the risk of conditions like cancer, cardiovascular diseases, and other chronic diseases. According to a study published by Harvard School of Public Health in 2012 on the association between meat consumption and mortality, people who frequently ate large servings of red meat, tended to die younger, mainly from heart diseases and cancer. In 2015, the Cancer Agency for World Health Organization released a study that linked high consumption of red and processed meats to increased cancer risk.

The health of a vegan diet is determined by the food choices one makes. An average vegan diet is rich in vitamin C and fiber and low in saturated fats. However, vegan diets are vulnerable to being nutritionally inadequate in terms of micronutrients. Vegan diets are naturally low in vitamins B12, and D, calcium, zinc, iron and omega-3-fatty acids.

It is, therefore, crucial for a person going vegan to know the nutrients that may be missing in their diet and increase consumption of specific foods that are rich in the missing nutrients. In most cases, vegans use supplements to meet the need of such nutrients.

Vegan diets must be appropriately planned and one should adhere to recommended guidelines on nutrition, fat consumption and weight control otherwise a vegan diet may end up being detrimental to one's health.

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Why most working mums are always too tired for sex

“Come on guys, what do you expect when your wife comes home from work at 9 pm, checks if everything is OK, checks the kids’ homework, ensures you have your dinner, irons your shirts and by the time she goes to bed, it is 11 pm and the next day she is the first to wake up. Can she really have any desire for sex when she goes to bed?”

All the women shared such concerns.

In fact, I once came across research that showed that the more sex a couple has, the happier they are.

Sex therapists also say that for a solid and happy marriage, a couple should have sex at least once a week.

That’s the ideal, but given the pressures that working and stay-at-home mothers face, achieving that target is virtually impossible.

As much as sex is a critical component of a healthy marriage, as career women, certain pressures take a toll on us and our energies and desires dip.

Unlike men, women perform double roles - in the house and in the workplace. By the time they are heading to bed, they are exhausted even expecting them to have sex is asking for too much.

Men have an easier time. When they come home, they relax on the couch and wait to be served like a king. But a woman who is also from work does not have that luxury.

Ladies, this article is not to encourage you to slacken in your sex life, but to make you aware of the hurdles on our way to a fulfilling sex life and ultimately happy marriage.

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Red velvet cake with icing

If you’ve been trapped by the allure of red velvet cake and have been wondering how to make it at home, here’s a simple recipe you can try. Red velvet cake is so much more than a white or chocolate cake tinted red. This iconic cake is a masterpiece of flavors, textures, and frosting.

Red velvet cake recipe

Here is my favorite recipe for tender and soft red velvet layer cake with icing. I urge you to read the recipe in full before beginning.  Enjoy!

Prep Time: 25 minutes
Cook Time: 30 minutes
Bake Time: 30 minutes
Ready In: 2hrs 25 minutes

Ingredients for cake:

➔½ cup shortening
➔1½ cups white sugar
➔2 eggs
➔2 tablespoons cocoa
➔4 tablespoons red food color
➔1 teaspoon salt
➔2 teaspoon vanilla essence
➔1 cup buttermilk
➔2½ cups all-purpose flour sifted
➔1½ teaspoons baking soda
➔1 tablespoon vinegar, distilled

Ingredients for icing:

➡5 tablespoons all-purpose flour
➡1 cup milk
➡1 cup white sugar
➡1 cup butter @ room temperature
➡2 teaspoon vanilla essence

Directions for cake:

Preheat oven to 1750⁰C/3500⁰F. Grease two 9-inch round pans.

Beat shortening and sugar until very light and fluffy. Add eggs and beat well.

Make a paste of cocoa and red food coloring; add to creamed mixture, add salt, vanilla and buttermilk together. Add flour to the batter, alternating with the buttermilk mixture, mixing until incorporated.

Mix soda and vinegar and gently fold into cake batter. Make sure not to beat or stir the batter after this point.

Pour cake batter into prepared baking tins and bake in preheated oven. Test by inserting a toothpick or sharp knife into the cake and it comes out clean, about 30 minutes.

Remove and set aside on a wire rack to cool.

Directions for icing:

Over low heat, cook the flour and milk stirring constantly until it becomes thick.

Set aside and allow to cool completely! While mixture is cooling, beat sugar, butter, and until light and fluffy.

Add the cooled flour mixture and beat until frosting (should be a good spreading consistency).

Frost cake layers when completely cool.

Recipe Tip:

Why so many room temperature ingredients? When everything is near the same temperature, they mix together easily, evenly, and produce a uniform texture among the cake.

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Cleft lip and cleft palate: Can they be corrected?

Cleft lip and cleft palate are problems that any child may be born with. They may occur together as cleft lip and palate or separately, due to abnormal facial development during growth in the womb. A cleft is an opening that follows the failure of the body’s natural structures that form before birth.

Cleft palate occurs when the two plates of the skull that form the roof of the mouth are not completely joined. It can occur as complete (soft and hard palate, possibly including a gap in the jaw) or incomplete (a ‘hole’ in the roof of the mouth, usually as a cleft soft palate).

Adolescents with cleft palate/lip are at a higher risk of developing psychosocial problems especially those relating to peer relationships and appearance, particularly among girls. This is probably due to the associated stigma of visible deformities and possible speech impediments.

Affected children tend to report feelings of anger, sadness, fear and alienation from their peers. Usually, the parent gets stressed, leading the affected child to have reduced social skills.

As a parent, you need to provide a strong support system to prevent the development of negative self-concept in your child with cleft palate. You should discuss with your child ways to handle negative social situations related to their condition.

Remember, due to puberty, and peer pressure including issues related to self-esteem, dating and social acceptance, the appearance of the adolescent view as the most important characteristic above intelligence and humor.

Affected boys may suffer problems related to withdrawal, attention and thought leading to anxiety or depression or aggressiveness. The girls may develop problems relating to self-concept and appearance.

Cleft lip/palate may cause problems with feeding, ear disease (which may lead to hearing loss), speech and socialization. Cleft lip and palate is very treatable, with a combination of surgery, specialized devices and speech and hearing therapy, depending on the age and degree of severity.

Dr. Ombeva Malande is a pediatrics and child health expert

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Here is How Much You Have To Walk To Start Losing Weight!

Walking is one of the easiest, but still most effective exercises. Walking can also help you improve health and tone the muscles while losing weight.

When you want to shed serious weight, walking might not even come to mind. But it should. "Fast-paced walking, when combined with healthy eating, is hugely effective for weight loss," says Art Weltman, PhD, director of exercise physiology at the University of Virginia. And those simple steps can have a big impact on your overall health, cutting your risk of everything from heart disease to depression. If your daily strolls haven't made you skinny so far, your speed may be the problem. Many of us stride more like a window-shopper than a power walker. The goal—thankfully—isn't crazy race-walker style; you just need to move at a challenging pace.

Yet, only a few are aware that walking can help you lose a pound or more weekly, and even 20 pounds in 5 months, without a specific diet regimen or another workout.

Walking can also help you improve health and tone the muscles while losing weight. Yet, you need to know some important principles of walking in order to lose weight in this way.

First of all, two factors determine the number of calories burnt during walking, the walking place, and your body weight. For example, if you walk with an average speed of 4 miles per hour, you can burn 400 calories in 1 h. 3 miles more will help you lose additional 300 calories.

If you make a daily plan and use a pedometer to help you while walking, you can obtain remarkable results.

The pedometer or wristband serves to monitor the daily exercises and it will increase the chances to achieve the effects you desire. Wear it near the hips, and it is not heavy but it will count the steps you have made during the day.

In this way, you will know exactly how many more steps you need to do in order to lose weight.

Therefore, if you make 7,000 steps daily and you still do not lose weight, you can mathematically solve the issue and find out how to add the mileage as per a number of calories you should burn.

Most people should make 2.000 steps in a mile to burn calories, usually, 100 are burnt in a mile. The pedometer will count your steps and you will determine how many calories are burnt and how much more are needed.

This is explained below:

• 1 Mile = 2.000 steps and 100 calories burned
• 1 Pound - 3.500 calories
• Losing 1 Pound of weight a week = 500 calories a day
• 10.000 steps daily will help you 1 pound in a week

Yet, you can start slowly and then increase the number of steps. The following tips will help you reach the needed 2,000:

• Do not use a taxi or a bus, but walk
• You can walk with your children to school
• Park the car far away from the place you are heading
• You can walk to your home or work, or get off the bus on the halfway
• Use the stair instead of the elevator
• Some pedometers tell the number of pounds lost and a number of burnt calories which can additionally stimulate you. If possible, purchase a good-quality pedometer which will record all steps and all calories burnt, in order to control your achievements, and boost the process of weight loss.

The following tips will help you make walking the routine more interesting and exciting:

• You should listen to your favorite music which will motivate you to keep walking
• You should change the routine and walk in different parks, areas, and neighborhoods
• Invite a friend to join you while walking once or twice a week, in order to avoid it becoming a boring daily task
• You should constantly change the track and enjoy new sites while walking. This will make walks an interesting journey in nature
• When it is cold outside, you can purchase a treadmill and watch a movie or your favorite TV series while walking

Even though we all know how to walk, certain tips on the style will boost the effects of the exercise.

Therefore, with the chin up, concentrate your eyes 100 feet forward, tighten the abdomen in the same direction with the spine and squeeze the glutes. In this way, the effects will be dramatically improved.

When it comes to how much is enough, you can initially consult your doctor, who can tell if your body is healthy for this exercise, and will advise you on how much is needed, but not more than enough.

First, walk three times a week for 15-20 minutes, and then gradually raise the routine. The optimal condition is to be able to walk 30-60 minutes every day of the week. In this way, you will use walking to achieve amazing effects in a completely natural way, and without any strict diets.

Source: healthiestadvice.com

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Things you need to know about glaucoma

Glaucoma can cause vision loss and blindness that can’t be reversed. A glaucoma is a group of eye diseases that damage the optic nerve, which affects your vision since the optic nerve sends visual images to your brain. You can save your vision with early detection and treatment of glaucoma.

There is only one way to know if you have glaucoma. Getting a comprehensive dilated eye exam is the only way to find out if you have glaucoma. During the exam, an eye care professional places drop in your eyes to widen the pupils and look for signs of the disease in the optic nerve.

There are no early symptoms. Glaucoma often has no early warning signs. No pain. No discomfort. No blurry vision. Advanced glaucoma will affect your vision, but you shouldn’t wait for symptoms to visit your eye doctor!

In the United States, half of the people who have glaucoma don’t know they have it. Nearly 3 million Americans have glaucoma, and half don’t know it. Lack of awareness and lack of symptoms prevent people from getting the disease diagnosed early. You can change that! Find out if you have glaucoma by visiting an eye doctor.

Some people are at higher risk than others. African-Americans over 40, adults over 60 (especially Latinos), and people with a family history of glaucoma are at higher risk. That makes early detection important. Are you at higher risk? Find out by talking to your family to find out if anyone has had glaucoma.

Now that you’ve got the facts about glaucoma, make a resolution for healthier vision. Schedule a comprehensive dilated eye exam today! And encourage your friends and loved ones to do the same.

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HOW TO MAKE A HEALTHY YOGURT CAKE

Thinking hard what to bake this weekend, am torn between baking a cake or bread. At the moment, I only have few cups of natural yogurt in the refrigerator.

Decided to bake this Amazing Yogurt Cake that was ultra moist and a snap to make. The yogurt not only cut down the fat used but also moisten the cake.

In case you don't have a plain yogurt, flavored ones work just fine. This Amazing Yogurt Cake can be customized in many ways like adding a cup of diced blueberries, raspberries, strawberries or other fruits as well.

I use canola oil for this recipe. You can use almond oil, peanut oil or any vegetable oil or even replace oil with melted butter.

Why it is called "amazing"? Simply because it uses staple ingredients from the kitchen and made without a mixer but using a whisk yet it produces a moist, tender and scrumptious treat!

Yogurt contains live cultures called probiotics, which support digestion and the absorption of essential nutrients. If you are allergic to dairy you can substitute with almond milk.

YOGURT CAKE RECIPE

A pound cake made with yogurt instead of sour cream. I have used this recipe for a long time and its tangy, fluffy texture is just a perfect.

Serves: 8

Ingredients

⥲1.5 cup plain flour
⥲1 tsp baking powder
⥲¹/₂ tsp baking soda
⥲³/₄ cup plain yogurt
⥲³/₄ cup sugar
⥲2 large eggs
⥲¹/₂ cup vegetable oil/melted butter
⥲¹/₄ tsp salt
⥲¹/₂ tsp vanilla essence

DIRECTIONS

Preheat oven at 170⁰C and grease 8 in cake pan. Whisk together plain flour, salt, baking powder and baking soda. With a whisk, beat sugar and eggs, add in oil/butter, vanilla, yogurt and salt. Beat until well blended,

Combine egg mixture with dry ingredients, stir until no lumps remain. Spoon batter onto prepared pan, bake for 45 minutes or until a skewer inserted comes out clean. Cool in pan 20 minutes, transfer onto rack to cool.

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5 best ways to naturally reduce cellulite

Do women have a bigger enemy than cellulite? Some of us spend hours at the gym, with little results. Creams and diets don't seem to work, so how can you get to the bottom of it?

Cellulite is one of the life’s annoying realities, but the good news is, there are ways to minimize its appearance.

The first step is in understanding why cellulite occurs.

Cellulite is a problem that affects 90 percent of women at some point in their lives and up to 20 percent of men. Cellulite is not fat. It occurs either when you have weak collagen structure or when you have a problem with lymph drainage. Therefore you develop cellulite when your muscles shrink, or your retaining fluid, or both.

Here are the best ways to naturally reduce cellulite.

1. Exercise

You only need to exercise for 20 minutes three times a week to improve the appearance of your skin. The best exercise for cellulite is not cardio, but strength training that works on the atrophied muscles. Cellulite usually targets the hips, thighs, and bottom, therefore the best exercises would include squats, lunges, hip lifts and leg raises.

2. Increase your intake of potassium and water

Did you know that models usually go on a sodium free diet, high in fruits and vegetables for up to a month before a photo shoot? The right kind of diet is vital to reducing cellulite. Potassium aids in the elimination of stagnant cellular matter while improving circulation.

To achieve the recommended daily amount of potassium, you would need to eat an equivalent of 12 bananas. Rather than overloading your body with bananas, eat a variety of vegetables, at least five servings a day.

If your cellulite is due to lymphatic drainage, then your skin will improve. However, sodium and potassium work hand in hand, therefore you would need to decrease your intake of sodium while increasing potassium. Sodium causes the body to hold water, while potassium flushes it out. Drink plenty of water, eat more vegetables and less salty snacks.

3. Increase your intake of collagen

To build up your muscle tissues and improve the appearance of your skin, you need specific types of amino acids. Many women are deficient in these amino acids, especially if they don’t get enough protein in the diet.

Also, as you age your skin produces less collagen, resulting in weakened, dimpled skin. Collagen is the number one food for getting rid of cellulite, as it is rich in proline and glycine. The best source of collagen is found in bone broth. You can make bone broth yourself by simmering bones for at least 24 hours. Drink one to two cups daily to strengthen your cells.

4. DIY anti-cellulite cream

In a small bowl, mix 3 to 5 drops of grapefruit essential oil (use lemon oil if you don’t find grapefruit oil), with 3 to 5 drops of cyprus essential oil and one teaspoon of coconut oil. Rub and massage this on the affected area for at least two minutes daily. The rinds of citrus fruits help to cleanse the lymphatic system.

5. Dry skin brushing

This helps to support circulation and lymphatic flow. Brush your skin starting with your feet, moving up towards the heart. Do this for 5 to 20 minutes a day. This will strengthen your skin and help in detoxification.

Lastly, be patient as these solutions don’t work overnight. However, you’ll be pleasantly surprised as your skin continues to improve.

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Pregnancy and Motherhood: Taking Care of Your Health

There's a lot to remember when you're pregnant or a new mom — not just doctor appointments (though there are LOTS of them), but things like which medications to avoid during pregnancy or breastfeeding, how and when to introduce solid food to the baby, and when you and baby need tests and vaccinations.

But sometimes it can be a challenge to take the steps we need every day to stay healthy. Somewhere between the morning rush, a packed day at work, and all of the practices and homework — we need to remember to eat well, stay active, and help our families stay healthy, too.

So I know how vital it is to have a little help in staying healthy. Today, we're highlighting some of the tools that help women to take care of their children and, just as importantly, themselves.

That means you should without fail visit, prenatal care, breastfeeding counseling, and screening for gestational diabetes or depression. There may also be preventive services available at no out-of-pocket cost for babies, such as screenings for developmental health, behavioral health, and conditions like sickle cell anemia.

When you are pregnant, do not hesitate to call your doctor or midwife if something is bothering or worrying you. Sometimes physical changes can be signs of a problem.

Call your doctor or midwife as soon as you can if you:

• Are bleeding or leaking fluid from the vagina
• Have sudden or severe swelling in the face, hands, or fingers
• Get severe or long-lasting headaches
• Have discomfort, pain, or cramping in the lower abdomen
• Have a fever or chills
• Are vomiting or have persistent nausea
• Feel discomfort, pain, or burning with urination
• Have problems seeing or blurred vision
• Feel dizzy
• Suspect your baby is moving less than normal after 28 weeks of pregnancy (if you count less than 10 movements within 2 hours.
• Have thoughts of harming yourself or your baby

Relief from Common Aches and Pains during Pregnancy

When you are pregnant, your body goes through many changes. Some of them are not comfortable. But most of them are normal. You do not need medicine or treatment. It's also nice to know that not all women have ALL of the problems we talk about here.

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