Did you know that the tradition of making New Year’s Resolutions is over 4000 years old?
For a lot of us, the new year signifies a new start and brings hope for better days. It comes with a certain push that makes people want to be better and do things differently. Hence, at the beginning of every year, a lot of people write down goals they would like to achieve, habits they want to drop, and so on.
Most of these goals are often centered around work, finances, and personal development. But how many of us make goals centered around our health? It is important to remember that we can only bring plans to reality when we are alive and well. So, even if you have given up on New Year’s resolutions altogether because your resolutions never make it past January, decide to live healthy this year. And as usual, we are here to help!
Here is a list of 4 resolutions you can start with:
EAT HEALTHY
I am sure a great number of us are tired of seeing and hearing this phrase, but it cannot be overemphasized. The saying that “you are what you eat.” couldn’t possibly be more accurate. We have shared several recipes in previous blogs to ensure that healthy eating is not boring or tiring. You can find these amazing recipes here, here, and here.
PRACTICE BETTER ORAL HYGIENE
This is one thing that we have been told to do as early as primary school but still one thing a lot of people take for granted. Here are some things you can do to ensure good oral health:
Brush properly two times daily (in the morning and after meals at night)
Floss! Flossing helps to remove food particles stuck in between the teeth. These are areas your toothbrush may not be able to get to.
Limit soda, alcohol, and coffee intake as they can weaken your teeth.
Consume foods rich in calcium and vitamin D, as they are necessary for maintaining healthy gums and teeth.
Visit your dentist at least twice a year for dental check-ups.
You can find more tips and information on oral health and hygiene here. Click here to find all kinds of dental care products.
DRINK ENOUGH WATER
The benefits of drinking water cannot be overemphasised. It is necessary for all the cells and organs in our body to function properly. Below are some benefits of drinking water:
Water carries oxygen all over the body
It lubricates the joints
It regulates body temperature
It aids digestion
It helps us get rid of body waste.
Thanks to technology, there are apps now that can help remind you to drink water as often as you should.
PAY ATTENTION TO YOUR MENTAL HEALTH
stress, and our daily activities, often make us neglect our mental health. Taking care of our mental health and the things that we dwell on is as important as taking care of our physical health. Do not forget to take a break and think positive thoughts no matter how hard it may seem. Exercising and eating healthy are also ways we can help improve our mental health.
EXERCISE
Want to feel happier, more relaxed and look better? EXERCISE! Exercising not only helps with our physical appearance, it helps our moods and improves our mental health. Below are other benefits that we can get from exercising:
Exercise helps with weight control
It improves muscle strength and boosts energy
It can help you fall asleep faster and rest better
It can be a fun social activity.
Even if it’s difficult to set out time to exercise, ensure you’re taking up to 10,000 steps in a day. Don’t worry, you don’t have to count, you can simply use a step counter.
There are other healthy resolutions you can make this year like drinking more water, taking better care of your skin, reducing sugar intake and getting more sleep. Whatever you choose to do, make sure it is improving the quality of your life and you are consistent.
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When you hear the word “exercise,” what comes to mind? A lot of people instantly imagine someone running in sporty clothes, carrying weights at the gym or doing some intense-looking aerobatics. But there is one kind of exercise we often take for granted; Walking.
Walking is one of the most common forms of exercising. That’s because you don’t need a special skill or special gym equipment to walk, just put one foot in front of the other and keep it moving! It is a good way to improve overall health, lose weight and keep fit and the most interesting thing is, almost anybody can do it!. In this article, we will answer the following questions:
What are the health benefits of walking?
How much walking is considered sufficient exercise?
How can I ensure I am taking enough steps in a day, especially during the lockdown?
WHAT ARE THE HEALTH BENEFITS OF WALKING
As simple as it is, walking comes with a lot of benefits which include;
Heart and lung fitness
Stronger muscles and bones
Better balance
Reduced body fat
Reduced risk of heart diseases and stroke
Improved management of health conditions like high blood pressure,joint and muscular pain, stiffness, diabetes and high cholesterol
Improved mood
HOW MUCH WALKING IS ENOUGH EXERCISE?
Granted, many of us walk everyday – but the big question is …”ARE YOU WALKING ENOUGH?” If your goal is to keep fit, there is a required number of steps you need to take daily. Research has shown that healthy adults can take between 4,000 to 18,000 steps a day but 10,000 steps (about 5 miles) is a reasonable target for adults.
Okay, I know what you are thinking; “10,000 steps?? Is that even POSSIBLE?!” Yes, it is! Infact, a lot of people do it. It is all about being intentional about the number of steps you take, especially during this period when we are encouraged to stay at home. It is so easy to forget to exercise this period and that could be dangerous to your health. So it is important to measure your steps to ensure you are walking enough.
HOW DO I MEASURE MY STEPS?
Step Counters or Pedometers are a great way to measure steps. They are small devices you wear on your body that count the number of steps you have taken. The motion sensors in this device measure steps by tracking arm and leg movements. They do not only record and store walking activity, but also show the number of calories and fat burned and help you time your walk.
Whether you are simply trying to keep fit or trying to lose weight, using a step counter is a great choice for you. It is also important to wear it well as a badly placed device will give false or inaccurate readings. Make sure you follow the instructions that come with the device and regularly check to ensure it is well placed.
Do not forget to protect yourself if you are permitted to go out for walks. Wear a nose mask properly, maintain social distancing and maintain proper hygiene when you get home. Properly dispose face masks, wash your clothes, wash or sanitize your hands and possibly take a bath, before you come in contact with anyone. This will help you and your household greatly if you were in contact with an infected person. Also make sure you strengthen your immune system with immune boosters like Nature’s Field Vitamin C, Immunace and Reload Immunity. If you don’t have any of these you can visit our website and chat with us by touching the green circular icon at the bottom right corner of your screen. You can also call :
Right now, you are probably thinking, “How else am I supposed to eat my fruits?” It’s either you cut them up into slices or eat them whole… right? Maybe not. Today, we will show you various ways you can turn plain fruits into exciting, nutritious and savoury meals.
But first, let’s talk a bit about the benefits of eating fruits. Fruits are naturally sweet, colourful, filled with nutrients and make very healthy snacks. They are easily accessible and require little or no preparation; just wash, peel and cut if you have to and enjoy!
Fruits are a great source of vitamins, minerals and fibre and their consumption has many benefits and some are;
Improved mental health
Better cardiovascular health
Weight management
Reduced risk of stroke
That said, here are some really cool ways to spice up your fruit eating experience:
FRUIT KEBAB
You have probably done this with meat but did you know you could do this with fruit? We like to think of this as a variant of the fruit salad. Instead of serving in a bowl, simply serve on kebab sticks – making it not only fun to eat but also fun to make. Get yourself an array of your favorite fruits, honey and lemon (to make a dressing which is also optional) and kebab sticks. Wash and cut up the fruits into chunks of your preferred size and stack them onto the kebab stick. Dip each kebab into the honey and lemon dressing, lay on a tray for the excess dressing to drip and enjoy!
HONEY AND YOGURT FRUIT SALAD
Ditch the old and boring way of just cutting up and mixing fruits to make a fruit salad. The infusion of other ingredients makes it tastier and even more nutritious. To make this, you will need your choice of fruits (the more common ones are berries, watermelons, pineapples, pawpaw, banana), low-fat unsweetened yogurt, honey, fresh orange juice. To make this simply cut up your fruits into preferred sizes and mix in a bowl. In a separate bowl, mix the yogurt, lemon and orange juice to make a dressing for your fruit salad. Pour the dressing into the fruit bowl and enjoy your delicious honey and yogurt fruit salad!
SMOOTHIES
You don’t feel like chewing? Go ahead and blend! Turn your favourite and tasty fruits into a delicious drink by blending them up with water or dairy products like milk or yogurt. We shared five exciting smoothie recipes that you can try out here.
FRUIT POPSICLES
We all know children love ice-cream. So if we want them to eat fruit, why not make it like ice-cream? This recipe here is amazing for children and the young at heart. A healthier replacement for ice-cream and very nourishing for the days when the weather is extremely hot. All you need to do is freeze fruit juices or fruit purees and lick away! To make this, you will need a juicy fruit or fruits (orange, watermelon, pineapples are top choices), plastic moulds or disposable cups (plastic or paper), popsicle sticks (you can use skewer sticks in place of these. Just take off the sharp edges). Simply juice or puree your fruit or fruits, pour in the mould or disposable cups and drop the popsicle or skewer sticks in, making sure they are standing upright as they will serve as the handles. Put in the fridge until the contents of the cup are frozen. To get the popsicles out of the mould or plastic cup, dip in hot water for a few seconds or simply tear if you are using paper cups. Your popsicles are ready for you to enjoy!
N.B: For smaller variants, you can use ice cube boxes as the moulds and toothpicks for the handles!
PARFAIT
A parfait (pronounced par-fay) is a dessert made of different layers of yogurt or cream and fruits. It is one of the best ways to enjoy fruits and is quick and easy to prepare. To make a parfait you will need your choice of fruits (the commonly used fruits are seedless grapes, bananas, pineapples and apples), low-fat yogurt (preferably Greek yogurt because it has a thicker consistency) and coconut flakes. Coconut flakes can be bought in most supermarkets but you can make yours at home simply by grating and frying the coconut at low/medium heat until it turns brown (you will need to fry with a bit of coconut oil if your pan is not non-stick). Now back to the parfait recipe! Wash your fruit and cut them into tiny chunks so that they can fit into your cup. Mix all the chopped fruit together. Start to layer the ingredients into your cup – start with the yogurt then add the fruit and then add the coconut flakes. Repeat until your cup is full and voila!, your parfait is ready.
Don’t forget to protect yourself by washing your hands regularly and using quality hand sanitizers. Also make sure you strengthen your immune system with immune boosters like Vitamin C, Immunace and Reload Immunity. If you don’t have any of these you can visit our website and chat with us by touching the green circular icon at the bottom right corner of your screen. You can also call :
One fun thing you can do to keep yourself going this period is to try new recipes – and if cooking is not your thing, you can just make smoothies. They are very easy to make!
Who says eating healthy has to be boring? Smoothies are fun ways to incorporate fruits, vegetables, and other healthy foods into your diet without them seeming “uninteresting” or foul-tasting.
What’s a Smoothie?
A smoothie is a thick and sometimes creamy drink made from a blend of fruits, vegetables, water or dairy products such as milk or yogurt. They are healthy drinks that can serve as a nutritious breakfast because they provide a balance of nutrients such as proteins, carbohydrates, vitamins, fibre and healthy fats.
Healthy smoothies :
can help boost your Immunity
are a great source of antioxidants
can help maintain a healthy weight
aid digestion
prevent dehydration
improve skin health
can help detoxification
Here are five nutritious, tasty and easy to make smoothie recipes:
1. Pineapple Smoothie
Ok, let’s be honest – pineapples are one of the best gifts of nature – and if you can get your hands on some pineapples and milk (almond, soy or coconut milk), you can make your taste buds dance! To make this, cut the pineapple into chunks and blend together with the milk. You can add ice for a cool and refreshing smoothie. Blend all the ingredients until you get your desired consistency.
2. Spinach, Grape and Coconut Smoothie
Oh yes, spinach! For this surprisingly tasty smoothie, you would need spinach (popularly called efo tete in Yoruba), seedless grapes, coconut milk and ice (optional). Before you begin, be sure to wash vegetables with water, salt and vinegar. To make this smoothie, put all the ingredients in a blender and blend until you get a smooth consistency. Pour in a cup and enjoy. Seriously, try it!
3. Banana and Cashew Smoothie
If you have never thought to combine bananas and cashew nuts in your life, you’re missing out on this nutritious delicacy! Get yourself some bananas, unsalted cashew nuts, honey(optional sweetener) and ice (optional). Firstly, soak the cashew nuts in clean water and refrigerate overnight. Drain the cashew nuts and blend together with the other ingredients until you get a smooth consistency.
Mango Smoothie
If you are not the adventurous type, this simple mango recipe is for you! The needed ingredients include mangoes, yogurt/milk, honey (for sweetening) and ice (optional). To make this smoothie you will need to skin the mangoes and cut them into chunks. Then blend together with the yogurt/milk, honey and ice until you get the texture you want!
Ugu Smoothie
Ok, we admit, this one sounds crazy – but it might end up being your favorite drink. You never know till you try! So do it! Before you begin, be sure to wash vegetables with water, salt and vinegar. Get yourself some chopped Ugu leaves and boil for 5 minutes (it is always safer to cook Ugu before eating). Allow it to cool (for about an hour). Then, add your favorite fruits (could be banana, apples, oranges, etc.), non-dairy milk (soy, almond, coconut or tigernut milk). Finally, blend all the ingredients together until you achieve a smooth consistency.
Be careful not to use any ingredient that you or anyone drinking may be allergic to.
Smoothie making is also a fun activity you can try with your family and also teach your children to make (with adult supervision) to keep them occupied. It is a healthy substitute for snacks also as it is quite filling. At a time like this where it is very important to boost our immunity, smoothies are a great way to do so.
Don’t forget to protect yourself by washing your hands regularly and using quality hand sanitizers. Also make sure you strengthen your immune system with immune boosters like Vitamin C, Immunace and Reload Immunity. If you don’t have any of these you can visit our website and chat with us by touching the green circular icon at the bottom right corner of your screen. You can also call :
No doubt, the Coronavirus pandemic would be remembered as an event that shook the world. Not only has it affected the health and well-being of the people who have contracted it, it has forced a lockdown on major cities of the world causing a vast majority to stay home all day.
Staying indoors is one of the ways to practice social distancing. It plays a major role in reducing the spread of the Coronavirus. The virus is spread through droplets that are generated when an infected person coughs, sneezes or even speaks. As many people who test positive to the virus may not show any symptoms, it is advisable to limit contact with people as much as possible.
The fear of contracting the disease or even staying indoors all day may cause panic and anxiety. People may feel the urge to eat continuously, stay in bed or develop unhealthy habits as a result of boredom and different emotions. However, being at home doesn’t have to be boring and unhealthy. Here are five things you can do:
Exercise
That’s right, get the body moving! Do you know that exercise can reduce your risk of heart disease and help you feel less anxious? You also don’t have to do it alone! You can work out with your family and introduce indoor games to spice it up. You can download some workout apps to make exercising fun and easy for you.
Try New recipes
If you love to cook, here’s the time to get creative! Look online and try new recipes, you just might invent your own. Make sure you include healthy foods that can help improve the immune system like red bell pepper, ginger, garlic, yogurt, citrus fruits (oranges, grapefruits, etc.) into your diet.
Learn a New Language
Learning a new language has been shown to boost brain power, improve the memory and enhance decision-making. Plus, it could even make you more marketable in the career world. So now that you have some time on your hands, why not try! And you can do it on your phone! There are several free apps available to help you learn a new language. Some of them include:
You remember those things you’ve always wanted to learn but never had time to? Now you do!! You can learn new skills, improve and sharpen already existing skills or just learn for the fun of it. Sites like Coursera, Udemy, edX and Harvard Extension offer various free online courses you can take from the comfort of your home.
Family Time
Sometimes it takes a forced break to realize how little the time you get to spend with family is. Use this time to catch up on the things that your busy schedule has made you miss. Play board games like Ludo, Ayo, Scrabble and Monopoly, read books and discuss the characters, pray together, cook and eat together. You can also call, Skype or video call family members that are far away. Use this time to better strengthen the bond you already share.
Don’t forget to protect yourself by washing your hands regularly and using quality hand sanitizers. Also make sure you strengthen your immune system with immune boosters like Vitamin C, Immunace and Reload Immunity. If you don’t have any of these you can visit our website and chat with us by touching the green circular icon at the bottom right corner of your screen. You can also call :
