Nutritional Guideline

Health Guidelines

This article is your health guideline regarding healthy eating and the risk of a poor diet. Eating properly does matter. The truth is that we have heard about it, however, getting started is the hard part. Here is the good news little changes make difference. When it comes to eating, the simplest way is by starting small, and eating well is very important because:

  • It reduces the chances of one developing diseases like diabetes, heart disease, osteoporosis, and certain cancers
  • It improves our shape, body weight, cholesterol levels, and blood pressure.
  • It ensures good oral health, bone strength, and protection against infections.
  • Provides us with more energy required for the day
  • Enables us to remain healthy and avoid health challenges because of being overweight including stress, infertility, sleep problem, and impotence.

All these are some of the benefits of eating well, but what if one has already exhibited the attitude of eating well? Keep on with it. There is every likelihood for you to make some improvement in some way. Unfortunately, most people eat three-quarter of the recommended amount of fruit and half of the required amount of vegetables daily.

What are the risks of a poor diet and being overweight?

What you eat is about being healthy. It begins by choosing the right food. It is vital for you to enjoy the food you eat and at times, it will not cost you much to eat in a healthy way. There is a connection between the amount of energy used up from the food you consume and your level of physical exercise. Eating more gives you more opportunity of using the additional energy stored in the body as fat. This signifies that the chance of being overweight is high and this, in turn, will increase your risk of disability and other diseases. This health guideline is what you need if you want to avoid the risk poor diet pose to you and your family

The risk to yourself: This may lead to high blood pressure, joint pain, constipation, coronary heart disease, non-insulin dependent diabetes, and being out of breath. This risk multiplies if you drink alcohol, smoke, eat animal fat, and take little exercise.

The risks to your family: Poor life expectancy, development of bad eating habits, and coronary heart disease.

Now, this is the best part of this health guideline in relation to your eating that I love. You must understand the ingredients that make up the diet you eat.

Meat, Fish, and Pulses

The consumption of excess animal fat is the primary cause of ill health. Most of us, our body needs little animal fat; nevertheless, we eat too much. Have you heard about saturated fats? Perhaps you have. They can be found in the meat of pigs, cows, sheep, and products that have their fat and meat in them, such as beef burgers, meat pies, and sausages. The excess consumption of this saturated fat can cause coronary heart disease and overweight. On the other hand, unsaturated fats can be found in duck, chicken, oily fish, eggs, lentils, and beans and foods made from these items.

Milk and Dairy Produce

Yogurt, cheese, and milk are good sources of vitamins, protein, and minerals; however, they have high animal fat in them. It is important to eat dairy produce and milk if you want to achieve a healthy lifestyle. Skimmed or semi-skimmed milk will be a perfect option for adults because it has less fat.


Potatoes, Rice, Bread, and Cereals

These starch foods do not make you get fat unless you serve or cook them with fat. The reality is that these foods provide you with the energy you require to perform the activities of the day. Additionally, they are a good source of vitamins, protein, and minerals. They should be included as part of our main meals and more preferably every meal. If it is possible, you can eat whole grain varieties because of their high content of fiber. These fibers help in preventing constipation and other disorders of the bowel. Potatoes are a good source of vitamin C and help in the prevention of anemia if eaten with foods containing iron. So consume more of bread, potatoes, rice, and cereal every day.

Vegetables and Fruit

The main source of vitamins and minerals in our diet are vegetables. Most people don’t consume the required quantity of vegetables. Vegetables that are locally produced are very cheap, so you don’t have any excuse. Besides vegetables, fruits are very good as they are a good source of vitamins and minerals. Eat a minimum of five portions of fruits daily.

Healthy Lifestyle Habits

Topic: Healthy Lifestyle Habits

Everybody wants healthy lifestyle habits especially in the area of diet. For most people, this is a big challenge, as they do not know how to go about this. Therefore, in this post, we will explain what you can do to accomplish a healthy diet. Remember that the key to forming a healthy diet plan so that it becomes a healthy lifestyle lies in these two things.

  • Eating the right amount of calories, this will help you in balancing the energy consumed by you and the one you use. Perhaps if you drink or eat too much, there is every possibility of adding extra weight and eating or drinking fewer leads to losing weight.
  • Eating an extensive range of different foods in ensuring that you get the required balanced diet and that your body gets the entire required nutrient needed by it.

It has been recommended that men should take about 2,500 calories per day, whereas women should have about 2,000 calories per day. For most adults, they eat more calories that are required. Therefore, what should one do to ensure their body gets the required nutrient and makes this a healthy lifestyle habits for a longer time.


Your meals should comprise mainly on starchy carbohydrates

One-third of your food eaten comprise of starchy carbohydrates. They include rice, bread, pasta, potatoes, and cereals. Eat potatoes without removing the skin or wholegrain varieties whenever it is possible. These contain more fiber and can help in being full for a longer time. Most people think that eating more starchy food is a healthy lifestyle habit of getting fat, but ensure you take a minimum of one starchy food within every meal.

Eat lots of vegetables and fruits

It has been suggested that everyday vegetable and five different kinds of fruit should be eaten. This is simpler than it sounds. Have you considered chopping cereal or a banana during breakfast or swapping fresh fruits during the mid-morning?

Apart from this, you can consume more fish, including oily fish. A good product of protein, minerals, and vitamins is fish. Your primary focus should be eating nothing less than two portions of fish per week. This should include oily fish because they contain omega-3 fats, which helps in preventing heart diseases. If you do not know oily fish, they include mackerel, salmon, sardines, fresh tuna, trout, herring, and pilchards. The following are non-oily fish: hake, skate, canned tuna, cod, coley, plaice, and haddock.

Integrate saturated fat in our diet

Some fat is needed in your diet; however, it is vital for you to pay close attention to the brand and amount of fat you are eating. Fats comprises of two type: unsaturated and saturated fat. When you consume excess saturated fat, you increase the quantity of cholesterol in your blood; this increases the risk of you having heart disease. Averagely, men should have nothing less than 30g of saturated fat per day, while women intake should not be more than 20g. Saturated fat can be found in foods such as pies, lard, butter, cream, sausages, biscuits, cakes, and hard cheese. You should consider cutting down your intake of saturated fat and select foods that have unsaturated fats such as oily fish, vegetable oils, and avocados.

Sugar in our diet

The consumption of drinks and foods that have high sugar content increases the risk of you having tooth decay and obesity. Sugary foods and drinks include alcoholic drinks. Beside this, packaged foods and drinks also have high free sugars. Hope you know what free sugars are? They are sugars added to drinks or foods or found in syrups, honey or unsweetened fruit juices. The intake of cakes, pastries, biscuits, sugary fizzy drinks, sugary breakfast cereals, and alcoholic drinks should be reduced. These foods have added sugar on them. When buying food items, look at the label.

Do not get thirsty

Do not allow yourself to be dehydrated, so you have to drink plenty of water.

Do not skip breakfast

Some people have made this a poor healthy lifestyle habit by skipping breakfast. They believe it will make them lose weight. Nevertheless, this notion is wrong, as those who eat breakfast regularly are less prone to having much weight. Breakfast has positive effects on the mental performance of children and helps in increasing their level of concentration during the morning period. One of the healthy lifestyle habits to exhibit is by not skipping breakfast because it provides minerals and vitamins needed for a good health



As the saying goes lemons are super food .why? Because lemon juice is the best natural medicine in the universe, and so 10 benefits of using lemon juice with hot water are:

*Supports Weight Loss

Today women’s complains about losing their weight but none of them are able to succeed by rather worsen their problems by taken in drugs that damage their immune system or delegate organs. But lemon juice is there to provide solution .Beyond the outmoded notion that lemon that the master cleanses was the only way lemon could help is a capital letter False. Why that, because today studies has proven that lemon juice supports your goals. It has pectin, a soluble fiber that has the ability to aid weight loss struggles.

*Indigestion and Constipation

Lemon juice which is normally called super food can helps cure problems related to constipation .I can attest to these facts that Dr.Oz said that lemon juice has the power from weight loss and eliminate waste products from our body when taken in. It also severed as blood purifier and cleansing agent.

*Hair Care

Many people’s goes for creams for proper hair growth but at lost their hairs. But  don’t worry lemon juice has proven itself in the treatment of hair care on larger scale .When having scalp ,lemons juice is the best to treat hair loss and other problems.

*Brings Fever Down

Forget are the days of starving a fever, but now lemon juice help treat a person who is  from a cold, Flu or fever .It help reduce fever by  increasing perspiration.

*Aid Dental Care

This in dental care when applied on the area of toothache and help you gets rid of pain. Lemon juice massages the gums to stop bleeding and provide good breathe.

*Internal Bleeding

Lemon has antiseptic and coagulant properties that stop bleeding .example cleanse one colon within five days. As human we need to maintain both physical and internal cleansing, because these help wash waste from once body.

*Throat infection

Lemon juice help dissolve lumps on the skin when applied at the infected area. It help prevent sore throat when mix with honey.


Some diseases like cholera and malaria can be prevent with the used of lemon juice with hot water.

*Respiratory disorder

Lemon juice help relieve respiratory disease such as Asthma attack .Because it has vitamin C.


It treats rheumatism and arthritis.

At point  I am very excited to announce to you that lemons juice has proven to be natures boon to everyone who use it.





Skin Tips that really work

Top ten skin care tips

The human skin is the largest part of the human. It is delicate and very sensitive to the environment as well as temperature conditions, chemicals such as body creams, oils and all sorts of skin care products. It is very normal for people to take extra care of other parts of their body which they think is more important than the skin, this includes, the heart, kidney, liver etc. but the skin gets overlooked. Some people take time out to apply a little sunscreen before they go out on a sunny day or hit the beach but that’s about how much care the skin gets. However this is not what dermatologist recommends. The human skin, just like every other part of the human body needs adequate care to stay healthy. This just means that every human being needs to give the skin some attention every day. Most of this stuff might just sound like the everyday advice we get to make us looking young and healthy, but they in one way or the other benefit the skin immensely. In a not so orderly manner, I present to you top ten skin care tips.

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  1. Focus your attention on the regular skin concerns; such as the breaking of the skin, wrinkling and tanning of the skin. This would help you in selecting products that can tackle such problems effectively.
  2. Drink “clean” water; yes, it is true that drinking adequate water helps in cleansing the skin, but we should ensure that the water we consume is ideal for cleansing our body internally. Clean water is very important for detoxification, as it flushes out dangerous toxins that the body is exposed to on a daily basis.
  3. Exercise regularly; studies have shown that the blood is the transporter of nutrients needed by the skin to keep it glowing and alive. So the more you exercise and break a sweat, the faster the heart pumps blood needed to move all through the body. The nutrients transported by the blood help the skin glow and repairs damaged skin cells.
  4. Maintain a healthy diet; humans need to realize that the food we take in, has a role to play in the balancing of the blood sugar level. Eating meals that have high levels of sugar results to high blood glucose which causes poor skin and inflammation.
  5. Wash your skin regularly; it is important to keep the pores of the skin clear as this reduces the chance of it developing spots or any skin related infections.
  6. Keep stress levels very low; high levels of tension can cause hormonal production, which leads to skin break out. Minimizing stress levels keeps your skin calm which in turn leads to a healthier skin.
  7. Keep the soda intake on the minimum; besides making us grow big and fat, studies have shown that the sodium in soda makes the eyes puff out. Switching to a sodium free diet might prove to be the best way out.
  8. Cut down the sweets; just like sodium, sugars are not so good for the skin. This is because the breaking down of sugars by the body damages the collagen, which keeps the body fresh and smooth.
  9. Keep your bowels clean; constipation and slow or poor bowel movements can build up toxins in the body and this leads to dry skin.
  10. Get enough sleep; getting as much as 7-8 hours sleep is good for the skin as a tired skin ages quicker.

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2 Important beauty tips for clean skin

Acne and its treatment

Acne is the most common infection of the human skin. It mostly affects teenagers as they undergo hormonal changes during puberty to adulthood. It is driven by hormones, which become very active in the body during the teenage years. The sensitivity of the skin to such hormones coupled with fats in the glands and bacteria on the skin, cause acne. It starts mostly during puberty, but it also affects adults. Acne consists of several spots and bumps on the human skin; it is very obvious on the face, but also appears on the chest, back and shoulders.

Acne is mostly caused by blocked pores which usually appear as blackheads and whiteheads. When blocked pores are blocked, the hair breaks and the blocked and infected sebum cause spots. Inflammation may develop in nearby skin and bacteria called acne infects blocked sebum. Blocked sebum is the ideal place for the germ called acne to grow and multiply. This description is the main cause of acne but there are certain diseases in women, which may cause acne or even worsen it. These diseases cause other symptoms in addition to acne, which includes thinning of scalp hair, excessive body and facial hair, etc. Another major cause of acne is being exposed to chemicals in some specific place.

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Treatment of Acne

Only three drugs have been tested ok, to effectively treat acne and they are

  1. Benzoyl peroxide
  2. Retinoids
  3. Antibiotics

Acne usually goes away with time but this can take a very long time. The drugs listed above can be gotten over-the-counter. You may not see results immediately when you start taking these drugs, but with consistency, it would only get better. Mild acne consists of blackheads and whiteheads, for which treatments include the application of lotions that contain chemicals such as retinoids (vitamin A) or Benzoyl Peroxide. Lotions that contain either one of these or a combination of them can be used to treat mild or moderate acne.

Contraceptive pills which contain estrogen can also aid in clearing acne but this is only applicable to women. There are things that would also help treat acne effectively and this includes;

  1. Wash the skin (especially the face) regularly with soap that is mild on the skin. It is important that you do not scrub the skin very hard when washing any acne affected part.
  2. Wash the skin with antiseptics as this helps in cleaning the pores of the skin.
  3. Avoid making use of ointments or creams that are rich in oils as these may clog the holes in the skin.

If your acne is very severe, you may need to go the hospital to get special care and attention from a dermatologist.