Catfish Health Benefits.

Using fish as a lean protein source is always preferred by those who are health conscious. Catfish is loved by a lot of people because of its taste and flavour.  It is easily available and quite cheap. Catfish has a lot to offer in terms of nutrition. If you are a lover of catfish or would love to add catfish to your healthy diet, here are a few facts about the nutrition in catfish.

1. Catfish has a high content of proteins and contains all the amino acids that the body needs.
2. Catfish contains healthy fats which are high in monounsaturated and polyunsaturated fatty acids but low in saturated fatty acids. Healthy fats reduce the risk of heart disease. Healthy fats also reduce blood cholesterol levels by lowering low density lipoproteins (LDL).
3. Catfish has a high content of vitamin B12 and trace amounts of thiamine, niacin, riboflavin, folic acid, pyridoxine and vitamin A.
4. Catfish is a good source of magnesium, selenium and phosphorus. It has trace amounts of iron and zinc.

Even though catfish contains healthy fats, it is advisable to find means of reducing some of the fat content before consumption if you are on a weight loss regime. Two good ways of doing this is to skin catfish or roast. Roasting removes some of the fat while most of the fat is attached to the skin.

Catfish is easy and versatile in cooking. It can be stewed, roasted, baked, steamed and fried. It is popularly used to make fish pepper soup in Nigeria. Catfish can be a good source of nutrients for children.

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The Amazing Benefits Of Corn Silk Tea For Health.

Corn silk is the silky fiber found at the ends of corn cobs which is usually discarded. Corn silk has many health benefits to offer for healing when taken as tea.

Corn silk contains zinc, magnesium, phosphorus, calcium, potassium, iron, vitamins K and C, niacin and riboflavin. It has antioxidant, anti-inflammatory, antibacterial and antiseptic properties.

Health uses of corn silk tea.

Corn silk is used to;

1. Regulate blood sugar levels and treats diabetes.
2. Lower blood cholesterol levels and promotes cardiovascular health.
3. Treat hypertension by lowering high blood pressure.
4. Dissolve kidney stones and help in treating kidney disease.
5. Treat swollen or inflamed prostate and other conditions of the prostate gland.
6. Treat urinary tract infections.
7. Treat gout.
8. Boost digestion by stimulating bile secretion.
9. Treat boils because of its antiseptic and astringent properties.
10. Treat gonorrhea.

Corn silk also helps to treat bed wetting, tiredness, malaria and jaundice among other illnesses and conditions. It helps to decrease inflammation because of its anti-inflammatory properties. Corn silk helps in blood clotting because of its vitamin K content. 

Corn silk is made into tea by chopping corn silk and adding to water, then allowing steeping for about 15 minutes. 1 tablespoon of chopped corn silk is usually used for a cup of water. Chopped corn silk is also applied on boils for treatment. If you are drinking corn silk tea for health, you will need 2 to 3 cups per day. It takes some time to see appreciable results but it happens.

You can also prepare corn silk into an alcoholic tincture. Corn silk can be dried and ground to make a powder which has soothing properties on the skin. Corn silk powder is popular in cosmetics.

Avoid drinking this tea just before bedtime. So next time you buy some fresh corn, keep some of the silk for tea. 

We love to hear from you. Share your recipes and outcomes below or by email to yvonnebosede06@gmail.com. Follow on Twitter @heal2bwell for updates.

Limes And Lemons: Same Or Different?

Limes and lemons are from the citrus fruits family but are different in size, colour and shape. One can be more available in some parts of the world than the other while in some places, both are equally available. Botanically, lime is called Citrus aurantifolia while lemon is called Citrus limon. People are always wondering if you can use them for the same things or not, so below are some similarities and differences.

Similarities.

1. They have the same nutritional content but different values of their content.
2. Both contain vitamins A, C and B9.
3. Both have appreciable levels of potassium, calcium, magnesium, iron and phosphorus with trace amounts of selenium, cupper, manganese and zinc.
4. Both are low in calories.
5. Both have high antioxidants values. They contain flavonoids which protect the body from the effects of oxidation which cause diseases and inflammation.
6. Both contain limonoids which are potent anti-cancer agents. Limonoids can prevent the spread of cancer and growth of cancer cells.
7. Even though both are highly acidic, they have an alkaline effect on the body.
8. Both are good for digestion.
9. Both detoxify the body and cleanse the liver, kidneys and blood.
10. Both boost the immune system.
11. Both have anti-microbial properties.
12. They have the same health benefits in fighting diseases like respiratory issues, skin disorders and digestive disorders.

Differences.

1. Limes are green in colour (skin and juice), while lemons are yellow. Limes turn yellow as they mature.
2. Limes are smaller in size and round while lemons are bigger and oval.
3. Limes have thin and smooth skins while lemons have thick and rough skins.
4. Limes have a bitter acidic taste and stronger flavour while lemons have a sour acidic taste.
5. Lemons have more juice than limes.

Both are used in cooking, mixing drinks, bitters and for herbal preparations. Despite their slight differences, both can be used interchangeably in herbal remedies. This may not be possible in cooking because of the differences in flavour and taste. Drinking lime or lemon mixed with water is a wonderful way to cleanse daily and boost your health. Use whichever one is more available in

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Remedies For Soothing Hot Pepper Stings.

Peppers are good for consumption and health but they are nasty on the hands that cut or handle them,

skins that touch them and eyes that come in contact with them. This is due to the burning and stinging effects of capsaicin, the component that gives peppers their hotness and medicinal properties.

Handling peppers is not avoidable if you cook with them and they leave a burning sensation on your hands long after you have handled them, but there are remedies available in your kitchen or home which you can use to soothe or reduce the pain.The best remedy is to prevent the sting in the first place by wearing gloves before handling them. Below are

ten of some the remedies that will work for finding relief.

1. Palm oil and other vegetable oils. Rub some oil on your hands before cutting or handling pepper. You can also apply palm oil, coconut oil, shea butter, olive oil and other oils after washing off with dish soap. A mixture of palm oil and ashes is commonly used in South West Nigeria.
2. Salt. Apply salt to your hands and leave for some time before washing off. You can also mix some salt in water and soak your hands in it for some time for relief.
3. Baking soda. Make a paste by mixing some baking soda and water. Apply to your hands and allow it to dry before washing it off.
4. Bleach and water. Wash your hands with a weak solution of bleach and water and then rinse off with water.
5. Aloe vera. Apply aloe vera gel on the hands after washing with soap.
6. Banana flesh or peel. Rub some banana skin or flesh on the stinging area.
7. Apple cider vinegar. Make some apple cider solution and soak your hands in it for about 0 to 15 minutes.
8. Lime or lemon juice. Rub some lime or lemon juice on your hands and leave on for about minutes. You can also soak your hands in some lime and water mixture.
9. Alcohol. Rub alcohol on your hands or mix some alcoholic drink with some water and soak your hands in it for some time.
10. Milk or yoghurt. Rub milk or yoghurt on the hands and leave for 15 minutes before washing off.

Most of these remedies are for the hands, mouth or skin. Use only water or slightly salty solution to rinse your eyes if they come in contact with pepper.

Share effective local remedies for pepper stings that you know below or by email to yvonnebosede06@gmail.com. Follow on Twitter @heal2bwell.

Do We Really Need Trans Fats?

Trans fats are artificially created by adding hydrogen atoms to unsaturated fats at high pressure. This process changes the unsaturated fat from liquid to solid at room temperature. They are also called hydrogenated fats.

Trans fats are for produced in commercial quantities and used only for aesthetic reasons and their
more desirable physical properties. Although they are edible, they offer virtually no positive benefit to health. This is because the body finds it difficult to metabolize them. They are used because;

• They have a longer shelf life.
• They stabilize the flavours of food products they are used in.
• They do not leave an oily feel.
• They are cheap.
• They are solid at room temperature.

Trans fats were developed to replace butter and some examples of food that contain them are snacks, baked food products like cakes, doughnuts, cookies and pies. Margarine and most oils that are used in frying also belong to this category of oil.

Some of the disadvantages of trans fats consumption are;

1. They cause damage to the arteries by increasing systemic inflammation which increase the risk of heart disease and stroke and a lot of chronic conditions.
2. They increase low density lipoprotein (LDL) levels in the blood and reduce high density lipoprotein (HDL) levels. LDLs are harmful and contribute
3. They increase the risk of diabetes by increasing insulin resistance.
4. They increase triglycerides levels in the body.

The process of hydrogenation turns good unsaturated oils to solids which harm the body and they provide no energy for the body.

Some trans fats are found in trace amounts naturally in meat and dairy products such as beef, butter, milk and pork. These natural trans fats are chemically different from the artificial ones and can be metabolized by the body.

So, why should you consume or use artificial trans fats with their negative impacts on the body when you can use natural vegetable oils and butter? Natural fats are beneficial to health and are needed by the body for a lot of functions including fighting inflammation and increasing HDLs. 

Good food is good medicine. Share your opinions about trans fats below. Follow on Twitter @heal2bwell for updates.

Waterleaf For Weight Loss, Diabetes and Heart Health.

Waterleaf is a vegetable with light green leaves and pink flowers. The botanical name is Talinum triangulare while it is called locally in parts of Nigeria as gbure, alenruwa, inene and nte oka. The leaves and the succulent stems are consumed as vegetables while the whole plant is used medicinally. It is classified as a weed in some parts of the world where it is not eaten because it grows abundantly in the rainy season.

Nutritional content and some properties of waterleaf.

Waterleaf is a good source of soluble fiber, vitamins A and C, some minerals like iron and calcium and proteins. Like most leafy vegetables, it is low in calories. It contains flavonoids which are antioxidants which help the body prevent oxidative stress or the ravages of free radicals. Waterleaf contains some alkaloids, saponins and tannins. The leaves and stem also have mucilaginous properties.

Health Benefits of waterleaf.

1. Waterleaf can promote weight loss because of its low calories and high fiber content.
2. Waterleaf can help with treating diabetes by regulating blood sugar levels.
3. Waterleaf consumption can reduce blood cholesterol levels because of its soluble fiber content.
4. It can reduce the risk of cardiovascular diseases including lowering blood pressure.
5. Waterleaf is a mild laxative and can be used to treat constipation or irregular stools.
6. Waterleaf has antioxidant and anti-inflammatory properties which makes it useful in treating chronic inflammatory diseases.

Waterleaf definitely has positive health effects on the body when consumed regularly. It is used in Nigeria to cook mainly vegetable soups alone or in combination with some other vegetables. Waterleaf with alligator pepper seeds is used to treat high blood pressure in Nigeria. Yes, humble waterleaf is a good healer.

Share the local name and uses of waterleaf in your locality below or by email to yvonnebosede06@gmail.com. Follow on Twitter @heal2bwell for updates. 

Home Remedies For Getting Rid Of Cold Sores Fast.

Cold sores are uncomfortable and painful blisters on or around the lips which are caused by the herpes simplex virus. They are also called fever blisters or sores, mouth sore or lip sores.  The first symptom of a cold sore is itching and tingling in the affected area, followed by the appearance of blisters which exude fluids and then the blisters dry and form scabs. Most cold sores clear up on their own within 7 to 14 days of discomfort and pain.

Once the herpes simplex virus has been contracted, it can lie dormant for long periods of time to reoccur when the body immunity is low, when the individual is going through stress or illness etc.

For these embarrassing blisters, some herbal remedies can be used to reduce the pain, discomfort  and healing time. Viruses thrive in acidic environments (low pH), so using herbs that increase the alkalinity of your body or applying on the sores, will kill the viruses quickly.

Herbs with antiviral properties can be used as teas and infusions to drink. Their extracts, infused oils

or juices can be applied on the sores. These herbs will also fight a lot of infections including flu and cold.

1. Garlic.
2. Ginger.      
3. Turmeric.
4. Cinnamon.
5. Lemon balm leaves.
6. Witch hazel leaves.
7. Yarrow flowers.
8. Licorice root.
9. Echinacea.
10. Oregano.
11. St John’s wort.
12. Olive leaves.

Some other remedies that help to treat cold sores are.

1. Baking soda. Baking soda will increase alkalinity of the body. Also make a paste of baking soda.
2. Cornstarch paste. Make a paste to apply on the sores. This will increase alkalinity.
3. Aloe vera . Aloe vera has good healing properties that can speed healing.
4. Hydrogen peroxide. Dab some on the sores several times a day.
5. Ice. As soon as you feel the symptoms, start to put ice on the area to prevent the occurrence.
6. Vitamin C promotes healing inside out. Eat lots of fruits and vegetables that have vitamin C.

It is advisable to avoid touching so that you don’t spread the highly contagious virus to other parts of

the body and further infect the sores with other microbes like bacteria. Preventing the occurrence of cold sores is important. Avoid factors that contribute to stress and low immunity help to reduce or prevent their occurrence.

Leave your comment, feedback or question below or send by email to yvonnebosede06@gmail.com. Follow on Twitter @heal2bwell for updates.

Boost Your Wellness With Regular Massage.

Massage is described as the art or act of rubbing and kneading of the body muscles and joints using the hands or instruments to stimulate circulation. Getting a massage is something most of us do not do as often as we should and this makes us lose out on the fantastic benefits of massage. Getting a massage is important for boosting your wellness.

Some of the benefits of regular massage.

1. It can relieve chronic pain and aches.
2. It relaxes the muscles and reduces muscle soreness.
3. Massage relieves stress.
4. It is a sleep aid.
5. Massage improves circulation of body fluids.
6. It reduces anxiety. 
7. It improves flexibility and reduces stiffness.
8. Massage supports the immune system.
9. Massage will boost your mood.
10. It helps with relaxation.

Massage gives you a wonderful feeling that cannot be described but is better experienced. Most of us miss out on this because we are afraid of the cost or do not have the time due to busy schedules. You may not necessarily use the services of a professional or visit a massage parlour, get your spouse, kids or family members to give you a rub down. You can return the favour because you get as much pleasure as you give when performing it on somebody else.

For those individuals suffering from pain and sleeplessness, massage is definitely one therapy you need. Or you may just get a massage to boost your wellbeing.

Share your views, experiences and opinions below or by email to yvonnebosede06@gmail.com. Follow on Twitter @heal2bwell for updates.

Do We Really Need Footwear At All Times?

We were born to walk barefoot don’t you agree? So how did most of us forget about  going barefoot? Wearing of shoes is necessary in cold climates, for safety outdoors, for social reasons and fashion. So we do need shoes, slippers, sandals and socks for convenience, but must it be at all times?

Our feet, just like our hands are sensory organs that our bodies use for feeling and balance. Reflexology is a science that is based on the principle that there are reflex areas on the feet and hands which correspond to all organs, glands and parts of the body.  It is now gaining popularity for preventing and curing numerous health disorders. A convenient way of stimulating our feet sole is to walk around barefoot and thereby stimulate most of the reflex areas. Reflexology can also reduce stress.

The health benefits of walking barefoot are numerous but some of the most basic ones are;

• It gives better balance.
• It improves mobility and flexibility of the feet.
• It reduces incidences of foot issues caused by shoes such as bunions, corn, calluses, and flat feet.
• It makes the feet stronger and better.
• It gives your feet more air, thereby preventing infections caused by dampness such as fungus growth.

Some people don’t allow shoes into their homes for religious, cultural and social reasons, but you

may consider doing this for health and hygiene reasons. Removing your shoes at your door and walking around your house barefoot will reduce germs and dirt from outside. Our shoes carry all kinds of things that we don’t need in our homes, especially those with children who play on the floor. Leaving our shoes at designated areas will definitely make our homes sand free and dirt free. Floors also benefit.

You definitely need to wear shoes to the bathroom, toilet and most of the time, outdoors, but we should give our feet a break sometimes. Feel grounded and absorb negative electrons from the earth through your feet soles. Our forefathers definitely walked barefoot.

However, some individuals with certain health issues like diabetes may not be able to go barefoot to avoid injuries to their feet. If you wear slippers indoors, wear comfortable flip-flops. Avoid slippers with hard plastic soles which you find more in Nigerian markets. Reserve these for outdoors because they prevent slipping. For me, the best footwear at home still remains my bare feet.

Leave your comment, feedback or question below or send by email to yvonnebosede06@gmail.com. Follow on Twitter @heal2bwell for updates.

Home Remedies For Your Dog Skin Issues.

A lot of people keep pets and sometimes have no idea about what to use when their pets have skin and

coat issues. Dogs are prone to having fleas, dandruff, itching, odours, eczema and other skin conditions. Vets usually give treatments which work, but for those who have limited access to a vet or who do not have the financial means of taking their pets to a vet, there are natural home remedies that you can use to treat your pet at home.

Most natural materials and herbs that promote the health of our skin and hair benefit our pets too. Below are some home remedies for treating dog skin issues.

1. Apple cider vinegar or ordinary vinegar will repel fleas and restore the balance of the skin. Mix 6 tablespoon of vinegar to 10 cups of water. Use to rinse off the dog after shampooing. You can also put some in a spray bottle and apply on the coat often.
2. The juice and rind of citrus fruits like oranges, limes and lemons work well to repel fleas and insects. They also contain antioxidants which promote skin health. Mix citrus fruit juice with water to rinse your pet and spray often. Powdered peel powder can also be rubbed on the dog skin and coat to repel fleas, treat skin disorders and deodorize.
3. Baking soda will remove odours and help to alleviate skin irritations and other issues. Baking soda is anti-inflammatory and antimicrobial. Mix some baking soda with water to rinse your dog. Also use as dry shampoo.
4. Aloe vera gel is wonderful for skin. Aloe vera reduces inflammation and soothes itching.  Apply some of this gel to areas with dandruff, eczema, itches etc.
5. Neem juice is a good herbal preparation for skin and hair. It treats dryness, flaking, itching and most skin disorders. It will also reduce swelling. Use to wash your dog or spray on the dog. Neem also has antimicrobial properties.
6. Epsom salt. Mix some Epsom salt with some warm water and use to wash your dog.
7. Oatmeal can reduce inflammation and redness. Make a paste with the powder and apply to affected areas of your dog skin.
8. Clove has antimicrobial properties and reduces inflammation. Make an infusion or tincture to mix with water for rinsing or spraying on the skin.
9. Herbal teas. Infusions of herbs such as chamomile, calendula, peppermint, lavender, thyme, basil and some other mints can be used to rinse your dog or sprayed on the skin often. Most of these herbs are used to treat our skins issues already.
10. Natural oils promote skin health because of their natural healing properties. Your dogs and pets are living organisms too. They need good products on their skins even though they cannot say it!  Tea tree oil, coconut oil, olive oil, shea butter, neem oil and others have great benefits to offer your pet.

If you have got a pet, you are under obligation to give it good care.  A dog is man's best friend, they

say.Try  some home remedies for its skin care and see good results.

Have you tried a home remedy that has worked for your pet that you can share? Share below or by email to yvonnebose@gmail.com. Follow on Twitter @heal2bwell for updates.

The Health Benefits Of Dandelion Are Numerous.

Dandelion (Taraxacum officinale)  is commonly regarded as a weed because it is pervasive and invasive. Dandelion has nutritional and medicinal values too. Dandelion is known in Nigeria by the Yoruba people as efo yanrin and is used to prepare vegetable soup. It has a slightly bitter taste.

Dandelion has a lot of nutrition to offer for good health. It is a source of proteins, essential fatty acids and fiber. Dandelion contains beta-carotene which the body converts to vitamin A, vitamin C, vitamin D and some of the vitamin B complex. It is rich in potassium, iron, calcium, magnesium, zinc and phosphorus. Dandelion also has antioxidant and anti-inflammatory properties which help to prevent or heal chronic diseases.

Every part of dandelion has medicinal values, but the parts mostly used are the roots and leaves.

10 health benefits of dandelion.

1. Dandelion is a popular her for treating female reproductive organs disorders. It is especially important in the treatment of disorders like fibroids in which there is estrogen dominance. It helps to break estrogen down properly and flushes the excess out of the body.  Make a decoction of the roots and drink for at least 3 months to achieve good results. You can also make infusions of the leaves to drink daily as tea.
2. Dandelion cleanses the liver and improves liver function by improving  bile flow.
3. Dandelion supports kidney and gallbladder health because it cleanses them. It is used to treat urinary tract  and dissolve kidney stones.
4. Dandelion is a laxative and it is also to treat diarrhea .
5. Dandelion stimulates appetite and is a digestive aid because of its bitterness. Drink as tea or infusion with meals. It also helps to stop bloating.
6. It helps to lower bad cholesterol levels in the blood.
7. Dandelion regulates blood sugar levels.  This helps in the treatment of diabetes and weight control
8. It purifies the blood.
9. The milky sap of the leaves  and the juice from the leaves are used to treat skin disorders such as warts, moles, psoriasis, eczema, bites, stings and acne.
10. Dandelion is used to treat high blood pressure because it has diuretic properties.  

Dandelion can be used as a tea, infusion, decoction or juice. It has also been used in herbal treatments for cancer.  It is easy to grow dandelion because of its hardy nature. Dandelion can be used for much more than I have written because so many cultures have used it for so many ailments.You cannot lose out from using dandelion and may give more health benefits than you bargained for without bad side effects. it has been used for thousands of years.

Do you have a local name for dandelion? Leave comments, feedbacks and questions below or send by email to yvonnebosede@gmail.com. Follow on Twitter @heal2bwell for updates.

Some Home Remedies For Healing Wounds.

Cuts, bruises, scrapes and wounds happen to most of us on a daily basis, especially young children.

The usual medicines that are used are methylated spirit, iodine and eusol to disinfect and stop the bleeding. Penicillin is also used as an antimicrobial agent.

In your kitchen, garden and all around you, are natural herbs and products that have the properties to;

• Speed up healing.
• Reduce inflammation and swelling.
• Kill the microorganisms that can cause infections.  
• Relieve pain.

Here below are 10 good herbs for treating minor cuts, scrapes and wounds effectively at home.

1. Garlic has antibacterial, antifungal, antiseptic and analgesic properties mostly due to its allicin content. It also promotes quick healing. Crush some garlic cloves and squeeze the juice. Dilute the juice with some clean water or wine and apply to the wound twice daily. Some garlic paste can also be applied on the wound.
2. Turmeric has antioxidant, anti-inflammatory, antiseptic properties. It will also reduce healing time. Grate some turmeric and paste on the wound.
3. Honey has antibacterial, antiseptic and anti-inflammatory properties. It is however important to use real raw honey. Simply apply some honey on the wounds and cover with dressing.
4. Aloe vera is a popular skin care product that  has a lot of beneficial properties to heal the skin and promote its health. Use the gel on the wound and dress.
5. Potatoes help to heal wounds by drawing out infection causing microorganisms from wounds and abcesses.
6. Basil has antioxidant, anti-inflammatory and antibacterial properties. Use basil juice on the wound.
7. Peppers have anti-inflammatory, antibacterial and antifungal properties. They help the blood to clot and reduce inflammation.
8. Coconut oil has antibacterial, antifungal and antioxidant properties. It will also speed up healing.
9. Shea butter has wonderful healing properties for the skin. It has antioxidant, anti-inflammatory properties and can speed up healing.
10. Tea tree oil has antibacterial, antiseptic and anti-inflammatory properties. This natural oil also helps to speed up healing.

It is advisable to use a natural oil with other herbs and ingredients to reduce the appearance of scars. They also speed up the healing time because they are natural moisturizers.

Please visit your doctor if you have a life threatening injury or a deep cut that will require professional medical attention. These tips are intended for minor injuries that you would normally treat at home.

Share home remedies you know below or by email to yvonnebosede06@gmail.com. Follow on Twitter @heal2bwell for updates.

The Health Benefits Of Hog Plum.

Hog plum is a tree that bears orange coloured  fruits which are called iyeye in Yoruba, ngulungu in Igbo, isada in Hausa and Spondias mombin  botanically.  The trees are rarely cultivated. The fruits are no longer popularly  offered for sale by fruit sellers in Nigeria and most people would only hear about this fruit from a Yoruba song which describes the leaves as numerous. ‘Ewe iyeye igba ni o’. The trees bear small fruits which can be numerous. The fruits have a sweet and sour taste.

The fruit juice, leaves, bark, roots and flowers  are used in traditional medicine in some parts of the world where the trees can be found. This tree has many health benefits for curing and alleviating diseases because it has antimicrobial, antioxidant, anti-inflammatory and astringent properties.

Hog plum plant contains polyphenols, sterols, flavonoids, uinones, tannins and saponins. The fruits are high in fiber and low in calories.  They are high in vitamin C, vitamin B1, iron and some calcium. Below are some of the uses of parts of the tree.

Hog plum crushed leaves or infusion are used to;

• Reduce or relieve pain.
• Sedate or calm. 
• Treat coughs.
• Reduce fevers and stop convulsions.
• Aid digestion.
• Stimulate the womb.
• Kill parasites.
• Treat mouth sores and infections.
• Treat inflammation.

The bark can be prepared into a decoction and used to;

• Treat diarrhea and dysentery.
• Relieve pain.
• Treat hemorrhoids.
• Stop bleeding.
• Treat skin disorders like eczema, dermatitis, boils, rashes, itches, leprosy etc.
• Kill parasites.
• Induce labour and abortion.
• Avoid pregnancy (contraceptive).

The root is made into decoctions and used to treat;

• Vaginal infections, gonorrhea and other venereal diseases.
• Diarrhea.

Hog plum fruits are eaten raw or squeezed to make delicious juices. Infusions of the flower are used to treat eye infections. The leaves are also used to shrink tumours.

Even though it is difficult to get the fruits because they only are only in season around December to January, we can make use of other parts of this tree for effective remedies.

Let us know the local name and remedies of hog plum in your area below. Follow on Twitter @heal2bwell for update.

Your Health Is Your Most Valuable Asset.

People generally measure their wealth in terms of how much money or possessions they have. But

without good health, how rich are we really? It is said that a healthy man is a wealthy man and it is not until our bodies have shut down that we realize how poor we really are without good health.

Taking care of our health should be part of our activities of daily living if we want to keep pills, medicines and herbs away. A stitch in time saves nine. Below are easy tips on how to keep healthy without stress.

The first thing to do for achieving good health is to eat well. Eat lots of fruits, vegetables, fiber, natural oils, and good carbohydrates. Go with less sugar, reduce refined foods and processed products. Just because you can afford to buy 5kg of suya or meat and then eat it alone does not make sense. Stop eating late in the night. Gentlemen, it is okay to socialize but don’t use that as an excuse to eat junk and still go home late to eat madam’s food. It is cool to enjoy your life but don’t overdo anything that may adversely affect your wellbeing on the long run. You don’t need to starve yourself to maintain your weight or health. All you need is a healthy meal plan and good lifestyle.

Sleeping well is very important too. Remember the nursery rhyme “early to bed, early to rise, makes

a man healthy, wealthy and wise”. Good rest is wonderful medicine. Adults need seven to nine hours of sleep, which is approximately a third of our day, to function well. That chronic headache may be due to inadequate sleep patterns over time. When you rest well, you function well and have a lot of energy.

Regular exercise is essential too. Your exercise regime does not have to be hard or strenuous. Just create some time, no matter how small. If you work long hours, take a short walk during your break or lunch time. You can dance, jog or walk on the spot and still watch your favourite TV program. Dance, skip, walk, jog, jump, stretch, cycle or just do anything to move for some time. A short period of exercise accounts for something on the long run and is better than nothing. You may not need to acquire fancy gym outfits or join a gym or group to exercise. Don’t let anything give you an excuse for not exercising.

Do not abuse your body with alcohol or narcotics. if you love alcohol and cannot do without it, take in moderation. When you drink, do not drive. Drink water preferably and natural juices.

You can start to reverse most chronic diseases by making good lifestyle choices. You can also reduce your dependence on drugs, medicine and herbs by taking a step to living better. A journey of one thousand miles begins with just one step, so take that little step today. Make wise choices and live good.

Share your healing experiences or tips below or by email to yvonnebosede06@gmail.com. Follow  on Twitter @heal2bwell for updates.

Get Rid Of Garlic Smell Easily.

Garlic is a very good spice for cooking and medicine with a lingering and unpleasant smell which puts a lot of people off from using it. This smell is due to an active compound called allyl methyl sulphide which is not digested by the body, but is rather ingested into the bloodstream and is released from the body through breathing, sweating, farting and belching.  

       

Despite the smell, a lot of people still use garlic and have to carry

this smell, which can make people avoid them, around for up to 24 hours afterwards. However, there are foods and drinks which can help to remove this smell.

       Eat fruits, vegetables and other foods that contain polyphenols which break down the sulphur compounds of garlic that cause the smell. Apart from removing the smell of garlic, polyphenols are also antioxidants which can help to ward off diseases, so they will increase the potency of garlic. Here are some foods that are high in phenolic compounds that can also remove garlic smell when eaten with garlic.

•          Fruits; apples, grapes, pears,
•          Vegetables; spinach, potatoes, lettuce, parsley,
•          Beverages; green tea, red wine, mint tea.
•          Spices; fennel, cloves, cardamom, fresh mint leaves.

        Citrus fruit juices can also remove garlic smell because of their acidity: Lemons, limes, oranges and grapefruits.

          The fats in milk or yoghurt kill the smell of garlic, so drink some with garlic or after eating it.

Stainless steel removes the smell of garlic (and fish too). Simply move a stainless steel teaspoon around your mouth. And if you are trying to rid your hands of the smell, rub them on your stainless steel basins, pots and sinks. A great way to deal with garlic smell is to drink some tea with either milk or lemon juice.

Now that you know you can defeat the nasty smell of garlic, use this wonderful spice for medicine and flavour.

If you are a regular consumer of garlic and you know how to get rid of the smell, let us know. Leave your comments, feedbacks and questions below or by email to yvonnebosede06@gmail.com. Follow on Twitter @heal2bwell for updates.

What You Gain From Eating Cow Skin.

Cow skin is processed into ponmo or kanda in Nigeria and is a popular alternative to beef for some people. It is added to stews and soups to add variety to the types of meat to be cooked. In some other countries, cow skin is mainly processed into leather for accessories and furniture. Some cow skin is also processed into leather in Nigeria, especially in the northern part of the country, but why do we love ponmo so and what does it give us in terms of nutrition.

Ponmo can be classified as a protein source with low biological value because it is only high in collagen.  It has almost no nutritional value, being low in fats with no vitamins or minerals. Because

people do not eat ponmo alone, but rather combine with other sources of meat, it is difficult to say that it will cause a deficiency of important nutrients.

There are two forms of ponmo sold in Nigerian markets depending on their method of processing. The ponmo with brown colour is processed by burning the skin to remove the hair before boiling. The white type is processed by removing the hair with blades or knives and hot water before boiling. White ponmo can also be made by frying cleaned raw skin in oil and then boiling in water.

The only thing that should give us cause for concern about brown ponmo is some of the materials used in burning the skin and the residues they leave on the skin. Some processors use inappropriate materials like rubber, plastics and tyres as a fuel source in burning the skin.

What you choose to eat is your choice but remember that good food is good medicine. If you want to add ponmo to your meals, process by yourself at home. It is easy to do and raw cow skin is highly available. Ponmo is a good addition to your diet if you are trying to lose weight because of the low calories. Make sure that you combine ponmo with vegetables and food sources that will provide good nutrients. Ponmo has always been, and will remain, a part of our cuisine.

Have you got something to say about ponmo or add to this write up? Please do so below or send an email to yvonnebosede06@gmail.com. Follow on Twitter @heal2bwell for updates.

25 Ways You Can Use Basil For Healing.

Basil is a a group of popular fragrant herbs botanically called Ocimum species. Basil has fantastic healing properties although it is more commonly used for culinary purposes because of its fragrance. It is called tulsi in India, efinrin, nchanwu, daidoya, ntong, ebafo,arigbe and aramogbo in parts of Nigeria. Basil grows all over the world and is used to treat numerous ailments.

Some important components of basil.

• Basil is rich in vitamins such as vitamin A, C, K, B1, B2 and B9.
• It contains minerals such as manganese, iron, copper, magnesium and calcium.
• Basil contains some fatty acids.
• It contains volatile oils and antioxidants like limonene, eugenol, polyphenols, carotenoids, anthocyanins and cinnamanic acid.

Basil is used to heal by juicing the leaves or making a hot infusion or tea from the leaves or whole plants. The leaves can also be chewed or crushed into a paste for topical use. Below are ways you can use basil to heal.

1. Tooth ache, mouth sores, infections and other issues of the mouth. Gaggle some basil juice twice daily.
2. To treat skin ailments and issues like itching, warts, rashes, psoriasis, eczema, insect bites and stings. Apply some juice or cover with crushed leaves.
3. To relieve and expel kidney stones. Drink 30ml basil juice twice daily until the stones are expelled. You may add some lemon juice and natural oils like coconut or olive oil. Basil reduces inflammation and pain.
4. Basil is used to aid digestion and improve appetite. Drink the juice or tea.
5. Basil treats constipation and inflammatory bowel conditions.
6. To relieve sore and tired eyes. Apply 2 drops of basil juice to the eyes before bed for relief. You can also place a paste of the crushed leaves on the eyelids for 20 minutes or more.
7. To treat coughs, colds, asthma, sore throat and respiratory disorders. Basil helps to remove mucus and reduces swelling because of its anti-inflammatory properties. Drink basil tea or juice with ginger.
8. To treat numerous infections because of its antibacterial and antifungal properties.
9. To combat stress. Drink some juice or tea. You may also add some basil infusion to your bath water to calm you.
10. To stop vomiting. Drink some juice or hot tea with ginger and honey.
11. To relieve headaches. Drink some juice or tea.
12. To bring down fevers. Drink some juice or tea. You may also add some basil infusion to your bath water.
13. To treat arthritis. Drink the juice regularly.
14. To purify the blood.
15. To treat bruises, wounds and cuts. Apply some juice or crushed paste of the leaves. You can also mix the juice or oil with coconut oil.
16. To calm the stomach and relieve cramps.
17. To repel mosquitoes and insects.
18. To treat pimples, acne and boils.
19. The high magnesium content helps to promote heart health and reduces blood and eye pressure.
20. Basil contains cinnamanic acid which improves circulation.
21. Basil helps to stabilize blood sugar.
22. Basil helps to regulate blood cholesterol.
23. Basil boosts the immune system and reduces the effects of aging.
24. Basil is a good tonic for the kidneys and liver.
25. Basil juice and oil is good for hair and scalp health. It protects against hair loss and dandruff. You can mix the juice or oil with coconut oil and apply to the scalp.

Basil is used widely in cooking. It can be dried and powdered for future use. Plant some today and get free medicine for a lot of ailments.

Add a comment or share what you know basil can cure below or by email to yvonnebosede06@gmail.com. Follow on Twitter @heal2bwell for updates.

How Pure Is The “Pure Water” You Drink?

Everyone who lives or has ever lived in Nigeria knows pure water. It is water packaged in 500ml

sachets. They came into being to replace the iced water tied manually in small transparent nylons in those days. They became popular because of their affordability and the fact that many people stopped drinking the water from government sources which were not flowing anyway and when they flowed, you drank at the risk of illnesses and diseases. Pure water has come to stay in Nigeria.

                          

Sachet water, bottled water and water dispensers came to fill a gap when the government water bodies failed us and they have done a good job. The issue now is that there are so many brands of sachet water that carry NAFDAC registration and it is hard to know what to trust or believe. Like many businesses in Nigeria, many people with little training and knowledge have joined the band wagon of packaging water for commercial consumption. Are they observing the proper hygiene standards? Are they following any procedures and regulations? Is it being produced to meet the right parameters for table water? Are they adding the right things in the correct amount? These are some of the questions we need to ask before choosing a supplier.

Production of food and beverages should be by food technologists who would have had training in biochemistry, microbiology, chemistry and anything related to food safety, handling and hygiene. If the owner of the water packaging company is not a food technologist, is there one in their employment? Sometimes one drinks some packaged water and the taste is off.

The way the packages are handled can be appalling. We the consumers are to blame sometimes. We leave the sachets on the floor and don’t even wash off before drinking straight from the sachet.

Water gives life and we cannot do without drinking water. Water supply to houses has resumed in some parts of Lagos but can one vouch for the safety? Some are not even up to the 500ml quantity most packaging companies claim, so how can one  be sure of other claims?

So how can you ensure that you are drinking good water? It is best to boil your drinking water if you are really concerned about safety. If you have a borehole source of water, why not just boil and drink? You will know what you are putting in your body. If you buy packaged water, buy from a good source and complain if you feel they have not done things right. If you are a water producer and you are reading this, please ensure that what you are giving us is what you have put on your label. PURE WATER.

Got something to share or add? Please do so below or by email to yvonnebosede06@gmail.com. Follow on Twitter @heal2bwell for updates.

Tiger Nuts Are Wonderful For Health.

Tiger nuts are really small starchy tubers from Cyperus esculentus plant. They are also known as earth almond, nut grass, yellow nut edge and chufas. Tiger nuts are called ofio or omu in Yoruba, aya in Hausa and akiausa or imumu in Igbo.

Tiger nuts were a popular snack a while ago in Nigeria. Back in the days when we snacked on real and healthy foods. Tiger nuts are eaten raw, cooked, roasted or grated and taste a little like coconuts.

They are still popularly consumed in the Northern part of Nigeria. Tiger nuts make wonderful snacks and food because they are highly nutritious and contain high quality nutrients which can promote health for everyone.

Nutrients in tiger nuts.

• Tiger nuts are high in fiber and carbohydrates. Fibers help to regulate blood sugar levels. This means that they can help in the treatment of diabetes and for weight control.
• They are good sources of proteins and essential amino acids.
• They are rich sources of vitamin C and E.
• They are sources of minerals like sodium, potassium, calcium, magnesium, iron, phosphorus, chromium and copper.
• They are rich in healthy fats which reduce inflammation.

Uses of tiger nuts for health.

• They are commonly used as aphrodisiacs.
• They are used to treat constipation and as digestive aids.
• They have antioxidant and anti-inflammatory properties
• They are used to aid uterine contractions during labour and child birth.
• They are used to treat flatulence and diarrhea.

You can make a sweet milky beverage from tiger nuts which can be used to replace milk to mix oatmeal, pap and tapioca for breakfast. Tiger nuts flour can be added to meals to add bulk and a good flavour. Tiger nuts can be used as food in so many ways for healing. We need to eat more of the snacks of our childhood. That was when most of us were healthy being obese or fat.

Do you remember or know about a snack, fruit, vegetable or meal from your childhood that you believe is healthy? Please share below or by email to yvonnebosee06@gmail.com. Follow on Twitter @heal2bwell for updates.

Older Adults Need Exercise For Good Health.

There is a general belief that the older we get, the more we need to reduce our activities and rest more to conserve our energy. This is very wrong. As we become older, we need physical activities to reduce some effects of aging. No one is too old for exercise and we all need some sort of regular exercise.

For those who are taking care of elderly people that are 80 and above, it is important to know that they need to move. They need regular exercise on a daily basis. Most of the time, body weakness,

tiredness and loss of balance are not the symptoms of old age but those of inactivity and a sedentary lifestyle.

Taking into consideration the fact that some older adults may have poor balance, weak limbs and medical issues, find some sort of exercise that will help them to build strength. They don’t have to start with anything that is strenuous at first, just get them stretching and moving. You will see results in as little as a week.

Some of the benefits of exercise for older adults.

1. Exercise boosts energy and vitality.
2. It increases stamina and strength.
3. It builds muscle tone.
4. It improves mental alertness and memory.
5. It gives a sense of independence and builds confidence because they will be able to do more things by themselves.
6. Exercise can help to reduce the effects of aging by making them look and feel younger.
7. It can help with regaining balance.
8. It boosts fitness level.
9. It improves mobility.
10. Most importantly, exercise is fantastic for mood, mind, body and soul.

There is nothing nicer than having a partner for exercise, get involved in this routine with your precious elderly parents or relatives. Your involvement will make it ten times more fun. Get them moving and give them a better life. You may find that you will reduce hospital visits and the need for some medications. The more active they become the healthier and happier they are.

Please share your feedback and comments below or by email to yvonnebosede06@gmail.com. Get updates by following on Twitter @heal2bwell.

15 Good Oils To Use As Food.

Fats and oils are one of the three macronutrients needed by our bodies for energy and some body functions like cell growth support. They help in the absorption of some nutrients like vitamins and in the production of some hormones.

Due to the fact that our bodies need fats for functioning well, we need to consume some on a daily basis, so it is important to understand the oils and fats that will benefit the body by promoting health. Oils and fats are made up of fatty acids.

3 main kinds of fatty acids found naturally:

1. Monounsaturated fats are liquid at room temperature and are relatively stable to heat and light. They are good for cooking at low to medium temperatures. These have one double bond.
2. Polyunsaturated fats are also liquid at room temperature, least stable to heat and prone to oxidation easily because of their two or more free double bonds. Oxidation produces free radicals. They are best used raw or added to already cooked food.
3. Saturated fats are solid at room temperature, very stable at high temperatures because they have single bonds. They are ideal for cooking at high heat.

When cooking it is important to know that not all oils are ideal for cooking because heat can cause changes which are sometimes undesirable.

Below is a table of 15 oils for food and their fatty acids composition.

Oil Source	Monounsaturated fatty acids %	Polyunsaturated fatty acids %	Saturated fatty acids %
Red Palm	40	10	50
Coconut	6	2	92
Ground nut	48	3	18
Virgin Olive	78	8	14
Sunflower	14	79	7
Wheat germ	22	61	7
Almond	65	28	7
Canola	62	31	7
Flaxseed	18	75	57
Avocado	65	18	17
Walnut	24	67	9
Sesame	41	44	15
Safflower	15	77	8
Soybean	25	60	15
Grapeseed	17	73	10

The oils that are high in unsaturated fatty acids are good but are not ideal for cooking with heat. Omega-3 fatty acids are monounsaturated fatty acids. Other oils are hempseed oils, hazelnut oils. Real butter is an animal fat that has been given a bad name but is in fact nutritious and healthier than a lot of its hydrogenated fat replacements. Butter is made up of 28% monounsaturated fatty acids, 4% polyunsaturated fatty acids and 68% saturated fatty acids.

Choose natural oils and do away with most of the oils whose sources are questionable. Good food is good medicine, so good oil will also be good medicine.

Share your experiences below or by email to yvonnebosede@gmail.com. Follow on Twitter @heal2bwell for updates.