Uses Of African Nutmeg.

African nutmeg is the aromatic seed of the plant called Monodora myristica, which is a tropical tree

that grows in West Africa and other regions of the world. It is known locally in Nigeria by names such as ariwo, ehuru, ehu, awerewa, gujiya dan miya and erhe where it is used for culinary, healing and adornment purposes. It is also called calabash nutmeg, Jamaican nutmeg and African orchid nutmeg.

In Nigeria, African nutmeg is used as a spice to cook soups, pepper soups and other foods. The seeds are the most important part of the tree because of their aromatic fragrance and flavour.

African nutmegs contain essential oils which are responsible for their aromatic properties. Like all spices, they also contain antioxidants with anti-inflammatory properties. Locally, the seeds are used medicinally in the following ways;

• They are used to resolve digestive issues like constipation and diarrhea.
• They are used as digestive aids because of their stomachic properties.
• They are used to relieve body aches and headaches.
• They are used as insect repellents on the body for getting rid of lice and fleas infestation.
• They are part of local medicine used for treating rheumatism, arthritis and other chronic inflammatory conditions.
• They are used externally to treat sores.
• They are included in some herbal mixtures used to treat sickle cell anemia.
• They are part of the ingredients of a special pepper soup that is prepared for women who just delivered babies.
• They are used to treat pains due to feverish conditions.

Culinary spices not only add to the taste of food but also have lots of phytonutrients with properties which promote good health and are beneficial to well-being with virtually no side effects. Finding ways to add spices to your meals go a long way to wellness.

To obtain the best aroma from African nutmeg seeds, it is best to roast them before using. 

Let us know below what African nutmeg seeds are used for medicinally in your locality. Follow on Twitter @heal2bwell for updates.

Why You Should Give Okra (Abelmoscus Esculenta) Leaves A Try.

There are lots of plant parts that are not popularly consumed even though they are edible and filled with nutrition and health promoting properties. This is because a part of the plant is more known as food or the popular part is more delicious.

Okra leaves are not as popularly used as the seed pods though they are beneficial to health. When they are cooked in water, they are as mucilaginous as the seed pods, indicating the presence of soluble fibers. Okra is commonly grown in Nigeria but most of us don’t use the leaves for culinary purposes.

Like most leaves, okra leaves are rich in fiber and micro nutrients with antioxidant properties. They are prepared the same way ewedu(jute leaves) are prepared and eaten with stew and starchy pastes. They can be added to ogbono(African  mango seeds) soup. They can also be eaten raw and included in salads.

Health conscious individuals know the importance of fiber in the diet. Foods with mucilage contain

soluble fiber which has a lot of health benefits including regulation of blood sugar levels and lowering cholesterol levels. Okra is excellent for general health. Read more here about mucilaginous foods.

Tender okra leaves are best for eating because older leaver are harder and taste more bitter. Tender leaves are also more mucilaginous.

A lot of other African leaves have mucilage but most of our indigenous foods have become unappreciated recently with some having been mostly forgotten.

Please share your okra leaves recipes below. Follow on Twitter @heal2bwell.

Build Up Slowly On A High-Fiber Diet.

Going on a fiber rich diet is beneficial to overall health and the importance of fiber in the diet cannot be over-emphasized. Read here about the benefits of a fiber-rich diet.

If you decide to go on a high-fiber diet, it is important to gradually increase the amount of fiber you take over a few weeks until you reach your goal. This is necessary because your intestinal tract needs time to adjust and fiber can irritate the intestinal tract.

Though fiber is important to health, increasing too much in your diet drastically may result in some or all of the following undesirable effects;

• Abdominal cramps.
• Bloating.
• Excessive gas.
• Diarrhea.
• Constipation.
• Dehydration.

It is also important to drink a lot of water or fluids daily in order to reduce some these uncomfortable symptoms. This is because fiber absorbs water from the digestive tract in order to aid its movement. Water aids in moving food and waste through the digestive tract faster.  It is better to obtain fiber from your food, though there are fiber supplements available.

Share below your outcome of going on a fiber-rich diet. Follow on Twitter @heal2bwell.

Some Important Nutrients In Groundnut Skin.

Groundnut skin or groundnut testa is the dark reddish coating that is usually removed from the kernel. It is usually discarded as waste or used as animal feed.  Consuming groundnut skin has a lot to offer in terms of nutrition and health benefits.

Groundnut skins are rich in phenolic compounds which are antioxidants that help to protect the body from oxidative stress and inflammation.

Groundnut skins resveratrol which is found in wine and grapes.  Resveratrol protects the body from inflammation and has antimicrobial properties.

Groundnut skins are rich in fiber which is highly beneficial to health. Including the skins when you

eat groundnuts increases dietary fiber intake to some extent.

In Nigeria, eating boiled groundnut and groundnut soup are two easy ways to eat them with the skin. You may also choose to eat some of the skin with roasted groundnuts sometimes to get more nutrients.

Share below your groundnut recipes that include the skin. Follow on Twitter @heal2bwell.

Watermelon Rind Has Value Too.

Watermelon rind is generally discarded as waste though it contains a lot of nutrients and benefits for health. Consuming the rind of watermelon allows you to get more portion and nutrients while reducing waste.

Watermelon rind contains vitamin C and B6. It also contains trace amounts of vitamins A, B1, B2, B3 and minerals like magnesium, calcium, potassium, iron, phosphorus and zinc.

Watermelon rind is richer in citrulline than the flesh.  Citrulline is converted to arginine, an amino acid that dilates blood vessels and improves circulation. This is because arginine is a precursor to nitric oxide which enables blood vessels to relax. This makes citrulline important for heart health, the circulatory and immune systems. Proper circulation of blood and improved circulation help to treat erectile dysfunction by improving erections. This is a very good reason to include watermelon rind.

Watermelon rind cotains chlorophyll which has antioxidant properties, anti-inflammatory properties and prevents anaemia by building blood.

Watermelon rind contains fiber too which can help in increasing your dietary fiber needs.

Watermelon rind may be included in salads, smoothies, juices, stir fries and blends. They can be

pickled and be used as a nutrient-dense source of water in your fruit blends.

Sometimes, the parts of food that we discard may provide the same or more nutrition and benefits than those parts that we love to consume.

Do you know of some other health benefits offered by watermelon rind? Let’s know below please. Follow on Twitter @heal2bwell.

The Health Benefits Of Snake Tomato.

Snake tomato is totally unlike the popular vine tomatoes which are used to cook and eaten raw, in salads, sandwiches etc. Snake tomato is a gourd vegetable that grows in tropical regions and is used for culinary and medicinal purposes. It is a member of the cucumber family and is called by many names in different parts of the world including serpent gourd, snake gourd, pointed gourd, snake squash etc.

Like all plants, vegetables and fruits, snake tomato is packed with phytonutrients. The edible pulp is highly nutritious with health promoting properties. Other parts of the plant like the seeds and roots are used medicinally too.

In Nigeria, the pulp of ripened fruits is used in cooking to replace tomatoes when cooking stews. Some of the important nutritional contents and properties are below;

• They are low in calories.
• They contain high fiber content.
• They contain vitamins A, C and B.
• They contain potassium, phosphorus, iron, iodine, manganese and magnesium.
• They contain flavonoids, carotenoids, polyphenols and lycopene.
• They contain antioxidants and have anti-inflammatory properties.
• They have laxative properties.

Some of their applications are;

• To bring down fevers.
• To lower blood cholesterol levels  and regulate blood sugar levels because of the fiber.
• To aid digestion and treat constipation because of their laxative properties.

Snake tomato has so many other uses in different parts of the world. These gourds make an excellent replacement for normal tomatoes especially when tomatoes are out of season and are expensive. They are easy to grow and can be grown easily in gardens and backyards.

There are so many vegetables and fruits that we ignore which can do us a lot of good when consumed regularly with other healthy foods,

Below are some articles on snake gourd;

https://en.wikipedia.org/wiki/Trichosanthes_cucumerina

https://www.ayurtimes.com/snake-gourd-trichosanthes-cucumerina/

http://www.stylecraze.com/articles/health-benefits-of-snake-gourd/

Leave comments, additions and questions below. Follow on Twitter @heal2bwell.

Junk Food Is Junk Medicine.

Junk food can simply be defined as food that is very appealing or enjoyable but has little or no beneficial value to health. Most foods classified as junk contain a lot of calories from sugar or fat but low amounts of fiber, protein, vitamins, minerals and other micro nutrients.

Regular consumption of diets that are rich in junk food have been linked to bad health and rise in chronic diseases including metabolic syndrome. Junk foods often contain too much trans fats, saturated fats, added sugars and carbohydrates.

Some of the adverse effects of regular consumption of junk food are increase in;

• Blood sugar levels.
• Blood cholesterol levels.
• Triglycerides levels.
• Weight.
• Insulin resistance.

Most of us make the mistake of thinking that junk food is limited to fast food. Unfortunately, a lot of pre-packaged food items being offered lack nutritional values while having high aesthetic appeal.

As the saying goes, good food is good medicine, so it follows that junk food will also be rubbish medicine. Good nutrition is one of the components of a healthy lifestyle. A diet lacking in beneficial nutrients negatively impacts your health over time. Your health choices are personal, so it’s all in your hands.

Leave your comments, additions and questions below. Follow on Twitter @heal2bwell.

The Benefits Of Water Yam For Health.

Water yam is the tuber of Dioscorea alata and is also called wild yam. It is different from most other yams because it is mucilaginous and so, it is not as popular for cooking. It is used by Yoruba people to make delicacies like ikokore (water yam porridge) and ojojo (fried grated water yam balls). Water yam is called ewura in Yoruba.

Water yam contains nutrients which have benefits to the body. It contains a lot of minerals like calcium, potassium, iron, phosphorus and copper. It contains vitamins C and E which have antioxidant properties, vitamin A and some B vitamins.

Water yams contain carbohydrates and fiber. Dietary fiber is important in the diet for the healing and

health-promoting properties it provides. Read here about the health benefits of foods that are rich in fiber and mucilage. Water yams are digested and absorbed slowly by the body and so do not cause blood sugar spikes. This makes them useful for adding to the diet of diabetics.

Water yams are good plant sources of the female hormone, progesterone.

Some of the benefits of consuming water yams are;

• Blood sugar regulation which implies they are of benefit to those dealing with diabetes.
• Lowering effect on blood cholesterol levels.
• Decrease in blood pressure levels.
• Help to balance female hormones and are good for hormonal imbalance disorders and regulation of menses.
• They improve digestive health and help with constipation and irritable bowel syndrome.
• The antioxidants in water yams help to reduce damage by free radicals in the body and slow down the effects of aging. They also have anti-inflammatory properties which help to reduce the risk of chronic diseases.

Including water yams in the diet can help to boost fiber and beneficial nutrients because they are eaten without processing methods which can remove most of these important nutrients. They are also useful to those who are looking for healthy food items to add to their diet.

A lot of Nigerians do not know about water yams or what they can be used to prepare. We have so many healthy food ingredients that we have removed from our diets over the years because we want foods that are convenient to cook or we just prefer a diet of over-processed foods.

Please share your healthy water yam recipes below. Follow on Twitter @heal2bwell.

Eating Melon Seeds (Egusi) In Moderation Is Healthy.

Melon seeds, popularly called egusi in West Africa, are the edible seeds of melons called Citrullus lanatus. Egusi is commonly prepared into soup with vegetables, peppers, spices, palm oil, meat, fish and other ingredients and eaten with pastes called swallows. They are known in India as charmagaz.

Melon seeds are high in nutrition which makes them ideal for adding to a healthy diet. Below are some of the nutrients in melon seeds:

• Fat content of about 45-50%. Melon seeds contain about 16% monounsaturated fatty acids, 63% polyunsaturated fatty acids and 21% saturated fatty acids. They contain a lot of essential fatty acids.
• Protein content of about 30%. The proteins in melon seeds contain some essential amino acids like arginine, leucine, etc.
• Fiber content of about 12% and carbohydrate content of about 10%.
• Melon seeds contain minerals like phosphorus, potassium, calcium, iron, zinc, manganese and copper.
• They contain B vitamins like riboflavin, niacin and folates, vitamin C and Vitamin E.

Foods that contain healthy fats support cardiovascular health and boost the immune system. Vitamin C and E are antioxidants, so they help the body ward off free radicals scavenge. The fiber in melon seeds also contribute to its health properties.

Most people who are trying to lose or maintain their weight may be discouraged from eating egusi soup because of the high fat content. Consuming melon seeds is healthy because they contain healthy fats which are beneficial to good health, so opt to eat in moderation instead of removing from the diet.

Another way of making egusi soup healthier is to cook with lots of vegetables like fluted pumpkin leaves, bitter leaves, basil leaves, okazi  leaves, water leaves, etc. Including vegetables will increase the amount of fiber, vitamins and minerals while decreasing the amount of egusi you consume.

Eating egusi and vegetable soup with pastes made from healthy and natural ingredients like whole wheat, oats, milled corn, unripe plantain flour and yam flour gives you lots of beneficial nutrients, including fiber. You just can’t go wrong with this kind of meal, especially when you use small portions and have fruits as a part of your meals.

In Nigeria, melon seeds are roasted to extract the oil. The remaining paste is molded into small pieces and fried into snacks called robo in South-West Nigeria. The paste is also a good protein source where meat is scarce or expensive.

Due to our lack of understanding of how to eat our traditional foods for health, some of us tend to avoid eating them, opting to eat unhealthy foods and snacks instead, thereby creating situations of jumpimg from the frying pan to fire. Most of our ingredients are unprocessed or minimally processed and are perfectly healthy.

There are so many ways West Africans prepare egusi for soups and snacks. Share your healthy recipes below. Follow on Twitter @heal2bwell.

Clove Is A Super Spice.

Cloves are the aromatic flower buds of Syzygium aromaticum. It is also referred to Eugenia aromaticum. Cloves are rich in nutrients and have high antioxidant properties. Cloves are called kanofuru or kanafuru in Nigeria.

Cloves contain calcium, manganese, potassium, fiber, vitamin C, vitamin K, Vitamin A and some B vitamins. Cloves contain an active component called eugenol which is responsible for its smell and some of its beneficial properties.

Cloves have the following properties;

• Anti-bacterial
• Anti-fungal
• Anti-viral
• Anti-flatulent
• Antioxidant
• Anti-inflammatory
• Carminative
• Rubefacient
• Anesthetic

Due to the above properties, cloves are used medicinally to heal in the following ways;

• To treat tooth infections and gum inflammation.
• To treat indigestion and flatulence.
• To relieve chest congestion, treat asthma and inflammation of the respiratory tract.
• To treat skin issues like pimples, acne, warts, etc.
• To kill intestinal worms.
• To repel mosquitoes.
• To treat arthritis and other inflammatory conditions.
• To relieve muscle spasms and sore muscles.
• The antioxidant properties allow cloves to be used to reduce oxidative stress on the body. Oxidative stress is one of the factors at the root of several chronic conditions and diseases including premature aging.

Cloves can be used to prepare many dishes, drinks, pepper soup, sauces, soups, curry mixes etc.

Cloves are used to make teas or used with other spices for wellness and healing. Most of the cloves available are dried.

Spices are high in components which promote good health and healing. Finding ways to use them daily is a good way of boosting your health. A teaspoon of spices daily go a long way.

Have you used or are you using spices for healing? Let us know about your outcomes below. Follow on Twitter @heal2bwell for updates.

Is Colour Relevant When Choosing Onions?

When buying and choosing onions for cooking, we sometimes find it difficult to choose which ones to use. Onions come in three main colours; white, yellow and red. The yellow and red types are the ones that are usually more commonly used. Read more about the health benefits of onions here.

Onions have almost the same nutritional values no matter what the colour is, so onions have similar carbohydrates, minerals, vitamins, fiber and other nutritional content.

Natural food or plant colours denote the presence of phytochemicals which are responsible for colour, taste and smell. Phytochemicals occur naturally in plants and have a lot of health benefits and antioxidant properties. Red and yellow colours of onions indicate that one variety has more of some phytochemicals more than the other.

White or no colour denotes the presence of allicin which is present in all onion family and the presence of antioxidants flavonoids like quercetin and kaempferol. Allicin has anti-tumour properties.

Red/purple colour indicates the presence of anthocyanins and lycopenes which are believed to protect

against heart disease thinning the blood and preventing the formation of blood clots. They improve memory, reduce the risk of urinary tract infections and slow the growth of cancer cells in the liver and colon.

Yellow colour indicates the presence of sulfur.

The higher the pungency of the onion, the higher the levels of antioxidants present. White onions are the mildest, followed by yellow, with the red ones being the most pungent. The stronger the onion, the more the protection they offer against cancer. If you are using onions for health, it is definitely better to go for the ones that are more pungent.

Onions are very healthy ingredients that we need for more than cooking. Most of the nutrients in onions are present in the outermost layers so it is necessary to prevent over-peeling in order not to lose most of the nutrients. No matter the colour, onions have important nutrients for promoting wellness and health.

Let's hear from you below! Follow on Twitter @heal2bwell.

Baobab Leaves For Food And Medicine.

The baobab tree is a very important tree in the areas where it grows because of its numerous benefits

and uses. All the parts of the tree are useful for food, medicine, shelter, water and other uses. It is also called the Tree of Life and the African baobab is called Adansonia digitata.

Although baobab fruit pulp is more popular, baobab leaves are nutrient-rich and have the following nutrients which are beneficial for good health:

• Carbohydrates; sugars and soluble fiber (mucilage).
• Proteins
• Vitamins; carotenes, riboflavin and vitamin C.
• Minerals; potassium, iron, magnesium,manganese, phosphorus,zinc and calcium.

Medicinal uses of baobab leaves.

1. Baobab leaves have antioxidant and anti-inflammatory properties which makes them ideal for preventing oxidative stress and chronic inflammation in the body. This results in a decrease in the risk of some chronic health conditions. They also boost the immune system.
2. Baobab leaves have anti-viral and anti-bacterial properties, making them useful in treating infections of the skin.
3. Baobab leaves contain mucilage, a form of soluble fiber with numerous health properties including lowering blood cholesterol levels, regulating blood sugar levels and boosting digestive health. Read more about fiber and mucilaginous foods here and here.
4. The leaf juice or extract can be used to treat skin disorders.
5. Mashed leaves can be used as a face mask to brighten the skin and treat acne, pimples, etc.
6. The leaves are astringent and so, can be used to relieve excessive perspiration and used to treat sores and wounds.

Baobab leaves are commonly used to prepare vegetable soups or to thicken soups in Nigeria because of their mucilaginous properties. Miyan kuka is a popular soup made with dried and powdered baobab leaves, spices, ground pepper, ginger, garlic, palm oil, fish and other protein sources. These are all raw ingredients with so many health promoting nutrients.

It doesn’t really matter what part of the world you live in or come from, the raw food products around you provide the best nutrition. Baobab leaves definitely boost nutrition and promote wellness at a cheap price or no cost to the people who live where they grow.

Please add to this article below if you know about other good uses of baobab leaves. Follow on Twitter @heal2bwell.

Can Our Body Systems Process Synthetic Products?

Over the years, some of the food products that we have been consuming have been modified in the process of extending shelf-life, improving flavour, taste, texture, safety, freshness, appearance, etc. Thousands of synthetic ingredients are added to food products daily and we are finding nothing wrong with this.

Synthetic chemicals come into our bodies through trans fats, additives, colourings, dyes, sweeteners, fertilizers etc. During food processing preservatives, additives and colourings are added to food sometimes to replace some important ingredients like fiber, natural flavours and vital nutrients which are lost. Other synthetic ingredients enter the food we consume through packaging or storage materials. By-products of manufacturing find their ways into the atmosphere, soil and water, causing pollution and eventually find a way back to us.

Our body biology and chemistry were designed to break down organic substances, so what happens to the inorganic substances that we consume and inhale? Can our metabolic pathways handle synthetic or man-made ingredients? Can the human body break down or eliminate synthetic food products which were not formed by nature? Are they passed out of the body without being absorbed or are they absorbed or broken down into other products which cause harm to the body on the long run?

Because these are some questions that no one has definite answers for, it is safer to use products in their natural forms and as much as possible, in their raw forms. Natural products nourish the body while artificial ones undermine it on the long run. It is time to look beyond aesthetics and find real food more appealing in their natural and sometimes unattractive state.

Below are some food ingredients that I have question marks for that most of us consider to be normal;

• Trans fats which are actually damaged molecules of fats.
• High fructose corn syrup (HFCS).
• Monosodium glutamate (MSG).
• Preservatives like sodium benzoate, sodium nitrite, butylated hydrozyttoluene, etc.
• Artificial sweeteners like aspartame.
• Artificial colouring agents.

In order to avoid added synthetic ingredients, it is better to do more of your food preparation yourself. We appreciate comments and questions below.  Follow on Twitter @heal2well for updates.

The Wonderful Health Benefits Of Flax Seeds.

Flax seeds are also called linseeds. They are the seeds from flax, which is called Linum usitatissium.

Flax seeds are important in diets because they are rich sources of dietary fiber, proteins, healthy fats, vitamins and minerals.

Nutritional profile of flax seeds.

• Flax seeds are high in fatty acids like linolenic and linoleic acids. They also contain omega-3 (alpha-linolenic acid ALA), some omega-6 fatty acid, polyunsaturated and saturated fatty acids.
• Flax seeds are high in proteins and contain a lot of essential amino acids.
• They have high contents of vitamins like riboflavin, thiamine, niacin, pantothenic acid, folate, pyridoxine vitamin C and E. Vitamins C and E are powerful antioxidants.
• They contain calcium, magnesium, phosphorus, potassium, iron and zinc which help with proper metabolism and functioning of the body.
• They contain both soluble and insoluble fiber.
• Flax seeds also contain lignans which have antioxidant and anti-carcinogenic properties. Lignans are fiber-like polyphenols which are phytoestrogens. Flax seeds are one of the best sources of lignans.

Some health benefits of flax seeds.

1. Flax seeds can help in lowering blood cholesterol levels because of the dietary fiber, omega-3 fatty acids and lignans.
2. Flax seeds can fight chronic inflammation because of the antioxidants. Chronic inflammation is one of the leading causes of chronic diseases including cancer. The lignans in flax seeds may reduce the occurrence of many chronic disorders.
3. Flax seeds can prevent stroke heart and cardiovascular diseases because of the healthy fats present.
4. Flax seeds can help in diabetes because fiber can help to regulate blood sugar levels.
5. Lignans help in cancer treatment because they have the ability to stop tumours from forming new blood vessels.
6. Flax seeds boost digestive health because of the fiber.
7. Flax seeds are used to treat female hormonal imbalances and menopausal issues.
8. They help to treat respiratory tract disorders because of their anti-inflammatory properties.

There are so many ways that you can incorporate flax seeds to your diet for health, if you can obtain it easily in your locality. You can add to your cereal, oatmeal, soups, smoothies, salads, pap, yogurt etc. It can also be sprinkled on meals or baked with breads, cakes, muffins doughnuts etc. Flax seeds must be ground before being used or else they will pass through the digestive system without being digested. Flax seeds easily become rancid when ground, upon exposure to light and air, so it is best to grind enough to use at once.

Flax seeds are considered to be wonder foods. Let’s know what you have to say about flax seeds below. Follow on Twitter @heal2bwell.

How To Lower Blood Pressure Naturally.

High blood pressure is referred to as hypertension and it is a condition that is diagnosed when systolic pressure is consistently over 120 and diastolic pressure is over 80. Individuals that have been diagnosed with high blood pressure are usually placed on medication to control their blood pressure and prevent some of symptoms that are associated with this condition.

High blood pressure is usually a sign that there are imbalances in the body that are caused by other

factors. Treating high blood pressure successfully will involve removing these underlying causes in addition to using medications which only treat the symptoms.

Healthy lifestyle choices are important in having a good status of health and when there are imbalances in the body, lifestyle changes have to be made. High blood pressure is lined to significantly raising the risk of heart failure, heart attack, stroke and kidney disease.

The best approach to dealing with high blood pressure is through lifestyle changes in order to heal and avoid a lifelong dependence on drugs with bad side effects. Some natural ways to lower blood pressure are below:

1. Dietary approach. There is more awareness now that a lifelong approach to healthy eating is one of the keys to staying healthy, reduce the risks of diseases, including preventing and lowering blood pressure. Most diets that are focused on lowering blood pressure follow the following basic guidelines;  

• Eating more fruits, vegetables and low-fat foods.
• Eating more whole-grain foods, fish, poultry and nuts.
• Cutting down or reducing the consumption of red meats, refined grains, salt (sodium), sugary beverages, caffeine and alcohol.
• Eating more of foods that are rich in fiber, potassium and magnesium.

While dietary approach is an important component of lowering blood pressure, other components are:

1. Regular exercise and activity help to reduce blood pressure gives you more energy and helps to reduce stress. Strength training, aerobics and stretching are the three basic types of exercise that help.
2. Weight loss or maintaining good weight is important in lowering and controlling blood pressure. Weight increase is usually related to an increase in blood pressure.
3. Reduce stress because chronic stress increases blood pressure. Identify and remove stressors, find ways to relax, meditate and massage are some ways to de-stress.
4. There are herbs that significantly lower blood pressure without side effects. Common ones are hawthorn, hibiscus, cat’s claw, garlic, cardamom, celery seeds,

Drugs and medications have never reversed hypertension but have only been known to lower it temporarily while natural approaches have been proven to bring the body back to balance without nasty side effects. Our health choices are personal, so it’s your choice to steps to heal properly or just deal with symptoms and side effects for life.

So many people are dealing with hypertension and some of its complications daily! Share your tips below if you’ve got any that can help please. Follow on Twitter @heal2bwell.

Lose Weight And Improve Your Health With Tiger Nuts Powder.

Tiger nuts are actually the roots of Cyperus esculentus plant which are also called aya in Hausa, ofio in Yoruba, imumu or aki Hausa in Igbo, nut grass, yellow nuts edge, chufa sedge, earth almond

and other names in different parts of the world.

Tiger nuts are quite common in Nigeria especially in the North, where they are used. Despite their moderate consumption, they are still under-utilized because most people are not aware of the fantastic health benefits of adding tiger nuts to meals.

When tiger nuts are chewed, most people do not swallow the fiber, which is one of the vital nutrients of tiger nuts. When they are also processed into a sweet milky beverage, the part that contains the fiber is discarded or used as animal feed.

Tiger nuts are nutrient-dense and fiber-rich foods which promote good health and healing. They contain more fiber than most other popular fiber sources like oat bran, rice bran and flax seeds. I have previously written about the nutritional content and health benefits of tiger nuts here. You can also read about the benefits of eating fiber-rich foods here.

A good way to obtain the full benefits of tiger nuts is to grind them into a powder which is added to other flours, pastes, pap, oatmeal and other foods during preparation. Tiger nuts also contain anti-nutrients such as tannins, alkaloids and polyphenols which can be reduced by boiling them or soaking them in water for at least 6 hours.

Most health-conscious people know how important fiber is to good health. Tiger nuts powder makes an easy, affordable and delicious fiber source. Making the powder is simply by grinding the nuts. Tiger nuts are cheap, easy to get and available all year round. An ounce or 28g of tiger nuts provides about 40% of your daily fiber need.

Eating foods in their natural forms or with natural processing methods is the best way to eat safely. We need to go back to eating the way our fore fathers ate to reverse the current plague of metabolic diseases and disorders. Most natural foods contain nutrients in the form your body needs them.

Please share healthy meals, snacks or ingredients that you know below. Please share other names that you know tiger nuts as below. Follow on Twitter @heal2bwell for updates.

What You Need To Heal Is Right Next To You.

Most of us want miracles but, unfortunately, miracles are uncommon and so, we are left with reality which is most often tough. Healing, recovery and wellness take time and need hard work, commitment, common sense plus dedication.

In our quest for quick fixes, there are those who will take advantage of us. What most of us don't realize is that what we have around us is all that we need for wellness.

Many want that super food or wonder supplement that is from the other end of the world because it has been claimed to provide nutrients that can not be gotten from any other. Before you stress yourself, check the nutritional content and you will find that those same nutrients can be obtained from food and plant sources around you.

If you follow a healthy balanced diet that contains the three macro nutrients, fiber, nuts, spices, fruits and vegetables, you will go a long way to achieving wellness and keeping disease at bay.  Good food is good medicine!

Like my people will say, "What you are are searching for in Sokoto town is right inside your sokoto (trousers). This translates into what you are searching for so far away is already on you or right next to you.

So remember always that God has designed nature to provide all we need according to our locality. You have got your own exotic super duper active phytochemicals in your backyard, kitchen or garden.

Have you got something to say or add to this? Please do so below. You can follow this blog on Twitter @heal2bwell.

SOS! Healthcare System Sinking! …---…

I love my country so I must cry out for help. My country is seriously ill. We are dying in so many

ways. We need help because we are in a big mess.

Our healthcare system is non-existent like so many systems in Nigeria and it has been ranked as one of the worst in the world, despite our oil wealth. Education is finished, Employment has packed its bags and left our shores, quality is at its lowest, poverty is king and it seems lie no one really cares about the ordinary man. It’s all a big shame! There is so much that is wrong with our healthcare system that there seems to be no point in making a list. Our healthcare is not really sinking, it is sunk.

This is an SOS to people all over the world. My people are dying like insects. We seriously need help, not money. We do not need monetary donations because the people that really need intervention are never going to receive it. Please give us the items no one can use personally or else some greedy, sticky hands will not allow them to reach others. We need hospitals, health centers, equipment, personnel, people with love and compassion for others, quality and affordable healthcare for the poor, the rich, the underprivileged, the haves and have-nots; in fact for every soul.

The book of Ecclesiastes chapter three says that for everything, there is a season. Well, this is our season and time to beg for charity in the area of health. The average person in my country is dying, if not quickly, but slowly. We are dying anyway and it is sad and disheartening. I am seriously praying and begging for good healthcare in Nigeria. There is no place like home.

To learn more about the healthcare system in Nigeria, here are some articles;

http://africansuntimes.com/2016/01/change-in-nigerias-healthcare-system/

http://www.thisdaylive.com/articles/the-paradox-of-nigerian-healthcare/182784/

http://www.nigeriadevelopmentandfinanceforum.org/PolicyDialogue/Dialogue.aspx?Edition=49

https://www.thecable.ng/change-in-nigerias-healthcare-system

We urgently need medicine that makes sense in place. Convectional, alternative, complimentary,
traditional, Eastern, Western, Ayurveda or any medicine that works, saves lives, will not deceive or exploit and is affordable. We need healthcare personnel who value human life and the quality of life over money, power and financial gain.

I know that a lot of us Nigerians have something to say or add to this. Please do so below. We do need a mighty change. Without a reasonable health system in place, our country is ill. Follow on Twitter @heal2bwell for updates.