Tag Archives: Healthy living

Carrot Puree – Healthy Baby Food

Many mums have often wondered how best to feed their babies healthy? If you’re one, have you thought outside the box? like feeding you baby with healthy vegetable like carrot puree.

Once baby is around 4-6 months, you can try this home-made single fruit and vegetable purees.

How to Make Carrot Puree
Carrot puree is so easy to make:

  • Peel and cut carrots into evenly-sized pieces and simmer for 15-20 minutes in just enough water to cover the carrots until they’re tender.
  • Drain the carrots and transfer to a blender, add some of the sweet carrot cooking water, and blend until smooth.

  • The amount of liquid you add really depends on how hard your baby find it hard to swallow the puree.
  • Spoon some of the puree into your baby’s bowl and serve lukewarm. You can freeze the remainder in a small plastic containers.

Try this and share your experience with us.

Photo credit: thekichn.com & annabelkarmel.com

Breakfast Idea: Fruits

Do your breakfast consist of a cup of coffee?  If so, you are missing out health wise.

Rather, starting your day with a plate of healthy fruits on an empty stomach is much more healthier than a cup of morning coffee.

Check out another amazing way to enjoy your fruits. You can either blend to juice  or prepare in salad form .

Photo credit: Adleystumps.com

Quail Eggs

Last week, a friend of mine gave me 15 Quail eggs. Wondered why she was giving me, she said she rears the bird that lays it. I was really amazed as I usually think it’s difficult for individuals to rear birds because birds usually want their freedom.

She further told me the health importance of these eggs so I could cherish what she was giving me.  Although, I didn’t tell her I don’t eat boiled eggs unless fried but either way I wanted to get a taste of this Quail eggs.

On getting home, I boiled some and had a little bite.  It actually went down well as the taste and smell wasn’t as strong as chicken eggs. Also noticed it boils quicker than chicken eggs and if not put in the refrigerator, it  gets spoils quickly.

Did further research  and discovered amazing health benefits of this little but super eggs!

Reasons You Should Eat Fruit For Lunch

Fruits are an excellent lunch food for everyone because they make healthy snacks and desserts.Eating fruit on a lunch time can decrease appetite for the actual meal. The fructose found in the fruit supplies a quick energy boost and the fibre creates a feeling of fullness.

Late Lunch
If lunch is late, keep the peace with a quartered orange or a dish of fresh pineapple chunks. Both have lots of potassium and fibre. Oranges are high in vitamin C and folate. Dried fruit is another good hold-over that is nutritious.
Fruit as fat prevention
When you know that a lunch is not going to be the healthy meal you prefer to serve yourself a mini meal of fresh fruit, Mix chopped watermelon, carrots, paw paw and banana chunks into a quick fruit salad. That keeps ones blood sugar on a moderate level until the fat food or high calorie sauces are served. You will eat less unhealthy food, too.


Choose Fresh Fruits
Packaged fruit juices, smoothies and fruit snacks often have additives like honey or fruit juice concentrate; both of them gain calories without adding nutritional value. By selecting fresh fruits you will add needed calories and nutritional value.
Regulate Your Digestion
If you start your lunch with unsweetened grapefruit or grapefruit juice, you will easily regulate your digestion.
Dietary Fibre
Consume any high fibre fruits for lunch. Eat pears, apples and berries for a significant amount of dietary fibre and water content. This is especially good for those trying to lose some weight or keep fit.
During lunch and throughout the day include all kinds of fruits unsweetened and mostly fresh. Nuts and seeds are healthful garnishes for fruit, consume them in moderation.

The beauty of it is no one needs to know you’d rather skip the saturated fat they slaved over.

Photo credit: fitnea.com


5 Foods That Would Bring Your Blood Pressure Down

While medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia

When diagnosed with high blood pressure, most individuals are given strict orders to improve their diet and start exercising. While eating healthy can help lower blood pressure over time, there are specific foods you can eat that will target high blood pressure and may quickly reverse the condition. Eating these foods will have the added benefit of aiding in weight loss, which in turn, will help lower blood pressure as well.


Doctors often encourage patients with high blood pressure to add more bananas to their diet. Why? Because the high potassium levels and low sodium levels in bananas are a great combination for preventing high blood pressure.  Add sliced bananas to whole grain cereal or oatmeal for a heart healthy breakfast. For a healthy mid-day snack, add top whole grain bread with some peanut butter and banana slices or add frozen bananas to a fresh fruit and fat-free yoghurt smoothie.

Oatmeal Cereal

Eating a diet high in fibre and whole grains helps your body maintain a healthy blood pressure. Oatmeal satisfies both of those dietary requirements. A fibre-rich, wholegrain , oat-base cereals can reduces hypertension and improve high blood pressure.

Dark Chocolate

Dark chocolate is gaining recognition in the world of health food. Unlike milk chocolate, dark chocolate is very high in antioxidants and vital nutrients.  Polyphenols, a major class of bioactive phytochemicals proven to protect against heart and vascular disease, gives dark chocolate its blood-vessel benefits  Just one ½ ounce serving of dark chocolate a day may help to bring blood pressure levels back down to the normal range.


Although avocados are high in mono-unsaturated fat, which is the healthy fat that we all should be consuming in moderation. Heart healthy mono-unsaturated fats are high in antioxidants and nutrients such as vitamin B6, magnesium and folic acid. Another surprising fact most people don’t know is that avocados contain more potassium than bananas. This combination of nutrients is what makes avocados a healthy blood pressure lowering food.

So add fresh avocado slices to salads, sandwiches and wraps. Mash up some avocados and add some fresh diced tomatoes, fresh chopped garlic and a splash of fresh lime juice to make a healthy meal, or you can try this avocado with smoked fish, yummy!

Red wine

Too much alcohol increases your risk of high blood pressure and a host of other health concerns. But in moderation, red wine soothes the arteries, reduces blood sugar and lessens your diabetes risk. The Department of Agriculture defines moderate consumption of wine as one five-ounce glass per day for women and up to two per day for men. This small amount of red wine daily, with food, is part of an evolving lifestyle prescription for preventing the onset of high blood pressure and even addressing existing hypertension.

Many doctors agree that something in red wine appears to help your heart. It’s possible that antioxidants, such as flavonoids or a substance called resveratrol, have heart-healthy benefits that may help prevent heart disease by increasing levels of “good” cholesterol and protecting against artery damage.

One additional advantage of enjoying a glass of wine with dinner: It encourages you to slow down, relax and truly savor your meal.

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Health Benefits of Milk

Do you know consumption of milk and dairy products is associated with
numerous health benefits such as;

Bone health

Adequate consumption of milk and dairy from early childhood and throughout life can help to make the bones strong and protect them against diseases like osteoporosis (a debilitating, brittle bone disorder) in later life.

Milk and dairy products are providers of calcium, phosphorous, magnesium and protein which are all essential for healthy bone growth and development.


The amounts of calcium and phosphorous in milk and dairy products are also beneficial for the development and maintenance of healthy teeth.
The most abundant protein in milk is casein and is protective as it forms a thin film on the enamel surface which prevents loss of calcium and phosphate from the enamel when the teeth are exposed to acids in the mouth. Studies have suggested that milk also reduces the effects of
cariogenic foods on teeth when consumed together with
them in the diet.
In fact, dentists recommend that milk is the only safe drink to have between meals (except for water) as it has been shown not to cause tooth decay even in conditions perfect for damaging teeth!

Milk and blood pressure

An increasing number of studies suggest that consuming 3 portions of dairy each day, along with 5 portions of fruit and vegetables as part of a low salt diet can reduce high blood pressure in both adults and children.
Although the exact mechanisms involved are not clear, it is
thought that the calcium, potassium, magnesium and
proteins within milk are all likely to be involved.


There is considerable evidence to suggest that milk has a
protective effect on risk of breast cancer with increased intakes.
A recent study of 45,000 men reported that men who drank 1.5 glasses of milk per day or more, had 35% lower risk of the disease than those who had a low milk intake of less than 2 glasses per week.

Additionally a study of over 40,000 women found that those who drank milk as children and continued to do so as adults, had a lower risk of developing breast cancer. Calcium and a naturally occurring fat in dairy products known as Conjugated Linoleic Acid (CLA) have been
suggested as protective components in colon cancer.

In order to remain adequately hydrated, it is recommended
that we consume 6-8 cups of fluid each day. If we become dehydrated, it can result in poor concentration and memory function and leave you feeling irritable and unwell. Milk is an excellent choice of fluid as it not only re-hydrates the body, but provides a host of beneficial nutrients and protects the teeth at the same time! Re-hydration after exercise is particularly important to replace lost fluids.

So make it your aim to have at least a glass of milk a day. Good health!

5 Healthy Foods That Can Make You Fat

while they’re packed with antioxidants,protein and healthy fats, these nutrition can pile on serious calories if you’re not careful.

1. Avocado

Avocado is a superfood. That is packed with10 grams of fiber and more than twice the potassium of a banana. Avocado has been shown to lower cholesterol levels, reduce cancer and diabetes risk, and improve skin health. But please take note: Due to its high-fat content  and it’s packed with more than 20 vitamins and minerals, avocados are still calorically dense. Although, avocado receives praise for its health benefits, it’s all too easy to go overboard. So use moderation when adding them to your salads, sandwiches, and anything else.

2. Nuts

Like avocado, nuts are loaded with heart-healthy fats. But healthy doesn’t always mean lean. A couple of beers and a few handfuls of nuts and you’ve tallied up some serious calories. 1-ounce serving of nuts contains 135 calories, and how many nuts you get in a serving will depend on your nut of choice.

3. Dried Fruit

Well, these miniature fruit snacks are often loaded with added sugar. Because all the nutrients and antioxidants from several servings of fruit are shrink down into something that’s super easy to eat. So go for fresh instead. “Two tablespoons of dried cranberries or raisins have the same amount of calories as 1 cup of fresh raspberries or 1¼ cups of strawberries.

4. Chocolate

High-cocoa chocolate contains compounds called polyphenols, which research shows may keep blood vessels dilated and help lower blood pressure. But before making a daily habit of the dark sweets, be mindful that along with cocoa comes saturated fat and sugar. “You may think it’s good for your heart, which it can be if eaten in moderation. But go overboard and you’ll get lots of calories that can pile on weight, which isn’t heart healthy at all.

5. Gluten-Free Foods (Pizza)

Even if you don’t have a wheat allergy, you may be drawn to gluten-free versions of pizza, pasta and pancake mix because they just sound healthier. Menus that is too high in calories from calorie dense foods like snack foods, pizza and desserts might increases your risk for high cholesterol and heart disease.

So cooking your pizza yourself allows you to control the ingredients and make it healthier. Make a whole-grain thin crust and top it with a low-sodium tomato-based sauce along with a small amount of low-fat cheese and a large amount of vegetables. When ordering out, skip the extra cheese and fatty sausage and pepperoni. Instead, ask for a whole-grain thin crust and extra vegetables.

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5 Essential Iron Rich Foods

Iron is an essential mineral used to transport oxygen to all parts of the body. A slight deficiency in iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Which is why expert recommends daily intake of Iron.

The body is able to regulate uptake of iron, so overdose is rare and usually only occurs when people take supplements. Iron from natural food sources, like the ones listed below are considered safe and healthy. 


Vegetables like dark green spinach are high in iron and also contains Vitamin C. so eat more brightly coloured vegetables and fruits. Alternatively, cooking spinach is a great way to release disease-fighting antioxidants and get sufficient iron.


Many breakfast cereals like oatmeal, cornflakes,wheat flakes are fortified with a useful serving of iron. Because they also can be great sources of fibre and vitamins, they are wonderful way to start your morning.


It is well known that legumes such as potatoes, soy-beans, white beans are loaded with satisfying fibre and protein, and also contain a healthy 50% of the daily iron needs in just half a cup.

Dark Chocolates

Iron count of dark chocolate is about 4 mg.  The iron in chocolate protects against iron deficiency anemia, and the magnesium in chocolate helps prevent type 2 diabetes. This sweetie is not only satisfying as a dessert, besides the benefits related to low blood pressure and low cholesterol levels. According to latest research findings, chocolates have antioxidants which help in destroying free radicals.

Red meat

Red meat also supplies vitamin B12, which helps make DNA and keeps nerve and red blood cells healthy. Red meat also provides protein, which helps build bones and muscles.

Remember, healthy living is very essential as this determines how long one can live.

Weight Loss Tips

There are certain foods you should avoid when trying to get healthy and lose weight. Most of these food are obvious because they contain ingredients known to cause weight gain. There are some foods not as obvious and can be just as bad for you. These foods are a problem because most people do not know how to avoid them and therefore consume them more often than they should. Here are five such foods you should never eat again.

White breadimage

White bread is a local staple but the truth is, it doesn’t have any nutritional value. It contains a lot of sugar and isn’t as filling as desired. Substitute your white bread for whole grain or whole wheat bread when possible. Also substitute bread on your sandwiches with lettuce leaves, fresh tomato or cucumber.

Fried Foodsimage

Many people only associate fried food with fast food restaurants and do not realize they also consume them at home. Especially in this part of Africa, it’s hard to avoid frying most meal. But if you must, use olive oil instead as it more healthier and has lower fat content

Cream-based salad dressingsimage

Salads can be very nutritious but can become unhealthy when covered in cream-based dressings that contain a lot of fat and calories. There can be more calories in your salad dressing than in the rest of your entire salad. Try oil-based salad dressings instead. They taste lighter, and have less calories.

White riceimage

Rice is a common staple but the truth is, white rice can cause your body to store fat when it doesn’t need to. It also has no nutritional value. Local rice (Abakaliki) and brown rice is the best option because it is full of fibre, vitamins and nutrients. It will also keep you satisfied longer so you are less likely to overeat.