Why Brown Rice Is Better Than White Rice For Promoting Health.

Rice is a staple in many diets. White rice usually refers to the more common rice. White rice is brown rice that has been milled and polished. The main difference is that during the processing of brown rice, only the hull is removed while the whole kernel and all layers of bran are left intact. For white rice, all layers of bran, and all or part of the aleurone layer are removed. These outermost layers comprising of the bran, germ and aleurone contain the vital micronutrients for health and also fiber.

If you want to enjoy health benefits from rice, opt for brown rice for the following benefits;

1. Glycemic Index. Brown rice has a lower glycemic index than white rice.
2. Fiber content. Brown rice contains natural fiber while the fiber in white rice is removed during processing. Fiber gives a feeling of fullness, helps in weight loss, blood sugar regulation and blood cholesterol levels. Fiber reduces the risk of heart disease by reducing plaque build-up in the arteries.
3. Calories and carbohydrates. Weight for weight, brown rice contains fewer carbohydrates and calories than white rice.
4. Vitamins and minerals. Raw rice has a lot of vitamins and minerals which are mostly found in the bran, germ and aleurone layers. These are the layers that are removed during white rice processing. Brown rice has more nutritional values because of this. Brown rice contains thiamin, niacin, pyridoxine, copper, phosphorus, calcium, magnesium, potassium, manganese and selenium.
5. Brown rice contains natural oils which also help to regulate blood cholesterol levels.
6. Brown rice is high in Magnesium which helps to lower blood pressure. Magnesium is also important for healthy bones.

White rice looks more appealing than brown rice because of the colour and also tastes better. The aesthetic appeal is what white rice has over brown rice which is more nutritious and promotes health.

If you are trying to lose weight, dealing with diabetes or some chronic ailments, brown rice should be your rice choice. Most local rice in Nigeria like Ofada rice can be classified as brown rice.

Have you got a recipe for brown rice to share below or by email to yvonnebosede06@gmail.com. Follow on Twitter @heal2bwell.

The Wonderful Health Benefits Of Okra.

Okra is a pod vegetable with seeds which turns slimy upon cooking. It is botanically called Abelmoschus esculentus and commonly called lady’s fingers and gumbo. Nutritious okra is called ila by the Yoruba of Nigeria and is used for cooking all over Nigeria but hardly used for medicinal purposes. Okra however, provides health properties because of its high content of nutrients. 

Below are some of the important nutrients in okra:

• Okra has lots of vitamins. Vitamins K, C, A and B complex like niacin, thiamin, pyridoxine, pantothenic acid and folate
• It contains minerals like iron, magnesium, manganese, calcium.
• It has high dietary fiber content.
• Okra has antioxidants like zeaxanthin, lutein and beta-carotene
• Okra is low in calories.
• It is low in fat and contains no cholesterol.

Because of the above health promoting nutrients, okra has the following to offer.

1. Okra promotes intestinal tract, colon and digestive health. It is used to treat constipation and irritable bowel syndrome.
2. Okra is used to regulate blood cholesterol levels and so is good for cardiovascular health.
3. Okra is used to regulate blood sugar levels because of the fiber content. It can be used for weight control and to treat diabetes.
4. Okra is good for promoting a healthy pregnancy because of the high folate content.
5. Okra is used to treat inflammation of the lungs. This makes it useful for treating asthma, cough and respiratory issues resulting from inflammation.
6. Okra protects from oxidative damage and reduces chronic inflammation because of its antioxidant content.
7. Okra boosts hair, scalp and skin health.

Okra can be cooked with other vegetables like bitter leaves, water leaves, fluted pumpkin leaves etc to make delicious and highly nutritious soups. And please, don’t allow anybody to discourage you with the thought that the sliminess of okra hinders your progress spiritually. It can actually boost your mood.

We welcome feedbacks and comments below or by email to yvonnebosede06@gmail.com. Follow on Twitter @heal2bwell. 

10 Good Reasons To Use Groundnut Oil More Often.

Groundnut oil is the edible pressed oil from groundnuts with a good flavour and aroma. It is also called peanut oil. The colour of groundnut oil varies from light yellow to deep yellow depending on the method of extraction. Most of the groundnut oil processed in Nigeria is done manually by the locals, which makes it all natural. Groundnut oil has wonderful nutrients and properties which help to promote health. Below are some of the reasons to use groundnut oil for cooking, hair and body care.

Nutrients in Groundnut oil.

• It has 49% monounsaturated fatty acids, 33% polyunsaturated fatty acids and 18% saturated fatty acids.
• High in fatty acids like stearic acid, oleic acid, linoleic acid, palmitic acid.
• High in calories.
• Contains antioxidants like vitamin E and polyphenols.

Health benefits of groundnut oil.

1. It is good for heart health because of the high content of monounsaturated fatty acids and phytosterols.
2. Oleic acid helps in decreasing bad cholesterol and increasing good cholesterol levels in the blood.
3. It helps to lower blood pressure levels.
4. It boosts the immune system because its good oils protect the body cells.
5. It is a natural moisturizer.
6. Promotes skin, hair and scalp health because of its high vitamin E content and other antioxidants.
7. Prevents or reduces blemishes, wrinkles and premature aging.
8. It can be used to treat skin and hair conditions like dandruff, dry skin and cracked lips.
9. It can be used as a massage oil.
10. Groundnut oil is wonderful for cooking, especially for frying, because of its high smoking point. It has a long shelf life, so it doesn’t spoil easily.

Groundnut oil like all oils and fats have high calories and need to be consumed in moderation.  We need to avoid using most of the refined vegetable oils in our local markets or reduce their consumption. We need health boosting natural oils which are all around us. Groundnut oil is great for frying eggs, fish, meat, yam etc. and  it gives your food a pleasantly unique taste.

Your comments and additions are welcome below or by email to yvonnebosed06@gmail.com. Follow on Twitter @heal2bwell.

Removing Calluses With Ease.

Calluses are thick areas of skin which have become hard and dry due to repeated irritation or friction on the affected area. Although they are most commonly found on the feet, they can be found on the hands, knees and elbows too.

One of the best and easiest ways of treating calluses is to soak the feet in warm soapy water for 15 to

20 minutes to soften them and then remove with a file or pumice stone. Apply shea butter to the feet generously. The following natural ingredients can also be added to the water for soaking:

• Castor oil.
• Chamomile tea.
• Epsom salts.

Shea butter can be rubbed on the feet before soaking in water. Regularly using the pumice stone or a file on the feet after showering gradually removes calluses too. 

Using the following ingredients alone or in combination help to get rid of calluses:

1. Grated pawpaw peel.
2. Apple cider vinegar. Soak cotton balls with apple cider vinegar, put on the calluses and secure with a tape or cloth. Leave for 20-30 minutes.
3. Baking soda. Mix some baking soda and water into a thin paste and apply to the affected areas. Leave for about 15 minutes and wash off.
4. Lemon or lime juice. Use like apple cider vinegar.
5. Bread and vinegar. Soak some bread in some vinegar and place on the calluses. Secure in place and leave for 20-0 minutes, then wash off.
6. Aspirin. Crush 5 aspirin tablets and add to 1 teaspoon lime solution. Apply to the calluses, leave for 15 minutes and wash off.

The best way to treat calluses is to prevent them. Care for your hands and feet by moisturizing regularly. Avoid wearing shoes that are too tight and don’t fit properly. If you start to feel tingling and pain from removing calluses, please stop. Individuals with diabetes need to be supervised by medical personnel to avoid infection and bruising.

Let us know if you have a good remedy for calluses. Leave questions and comments below or write to yvonnebosede06@gmail.com. Follow on Twitter @heal2bwell.

Natural Treatments For Getting Rid Of Dandruff Fast.

Dandruff, called medically seborrhea, is a scalp condition in which there is flaking of the scalp skin. Dandruff is mostly chronic and can persist for years, making it difficult to treat. At one time or another we have experienced dandruff called eshin in Yoruba. It is characterized by the appearance of dry flakes of dead skin that are being shed.

Dandruff can result from dry scalp and skin conditions such as psoriasis, eczema, dermatitis and fungus overgrowth. The conventional treatment for dandruff is the use of anti-dandruff shampoos and conditioners which only reduce the symptoms at best but may also contain undesirable ingredients.

In order to rid yourself of dandruff fast and permanently, you must focus on the following points;

• Kill off the microbes that are causing the condition.
• Remove dryness and itching of the scalp.
• Balance your scalp and hair pH.
• Improve your scalp health by nourishing with nutrients.

A lot of natural products have antimicrobial properties so they can kill the microbes like bacteria and fungi that contribute to dandruff.  Natural oils that have been minimally processed to extract the oils contain a lot of nutrients which are beneficial to scalp and skin health. They are also good moisturizers which prevent dryness.

Below are some natural products  and home remedies you can use to get rid of dandruff quickly and get fast relief:

1. Baking soda can stop fungal growth. Mix some baking soda and water to form a thin paste. Apply to the scalp and leave for 20-30 minutes and then rinse off. Scrubbing with baking soda helps to exfoliate and remove dry skin.  Do this at least once a week.
2. Apple Cider Vinegar  has a lot to offer and it will help to balance your scalp pH. It is also antimicrobial, so it will kill fungi and bacteria. Mix equal amounts of water and apple cider vinegar, apply to your scalp and massage in. Leave for about 20 minutes and then rinse off.
3. Lemon or lime juice also contain a lot of nutrients and acidity which will nourish the scalp and balance the pH. Apply the fresh juice to your scalp and leave for about 20 minutes after which you rinse off.
4. Neem leaves have anti-microbial and anti-inflammatory properties. They are wonderful for skin and scalp conditions. Squeeze some leaves and apply the juice to the scalp. Leave for some time and rinse off.
5. Aloe vera is a fantastic ingredient for skin and hair health which can be mixed with oils. It has healing properties and boosts skin health. It will help to reduce itching. Apply some of the gel to the scalp and wash off after some time.

Other natural ingredients that you can use are okra Juice basil leaves, henna leaves juice, ginger juice and salt. You can use a combination of natural ingredients for them to be more effective.

You will also need to apply natural oils to the scalp. They are usually good moisturizers that will help
to reduce itching. They are filled with nutrients for hair growth and scalp health. Most natural oils have anti-microbial, antioxidant and anti-inflammatory  properties.  Use one or a combination of the oils below:

1. Coconut oil.
2. Shea butter.
3. Neem oil.
4. Olive oil.
5. Tea tree oil.

Preventing dandruff is also important. Use good natural oils regularly, ensuring that you massage deeply into the scalp. Comb or brush hair well to remove dead skin. Wash hair often to avoid dead skin accumulation and infection. Use good hair products. And ladies, do not leave hair extensions for long periods.

Please leave your comment or feedback below or by email to yvonnebosede06@gmail.com. Follow on Twitter @heal2bwell.    

15 Health Benefits of Bitter Leaf.

Bitter leaf plant is a vegetable that is used for culinary and medicinal uses. It is called Vernonia amygdalina botanically. In Nigeria, it is called ewuro, shiwaka, onugbu, oriwo and other local names in many dialects. Every part of the bitter leaf plant is bitter and used in medicine. The leaves are the part most commonly used in cooking.

Bitter leaf plant has numerous phytonutrients and nutrients which give it the ability to heal. Some of these nutrients and properties are:

• Fiber and other carbohydrates.
• Vitamins A, C, E, B1 and B2.
• Minerals like iron, calcium, potassium, phosphorus, magnesium, manganese, zinc
• Antioxidants like carotenoids and flavonoids.
• Fatty acids like linolenic and linoleic acids.
• It has antimicrobial properties.
• It has antioxidant and anti-inflammatory properties.

Bitter leaf plant has numerous health benefits of which some are:

1. It is widely used in treating diabetes because it regulates blood sugar. ( 1 cup juice daily)
2. Bitter leaf is used to purify the blood and detoxify the body. (Juice)
3. Bitter leaf supports liver and gall bladder functions and health. (Juice)
4. It can help to lower bad cholesterol level in the blood. (Juice or in soup)
5. It is a digestive aid and helps to reduce bloating. (Juice or in soup)
6. It is used to treat stomach ailments. (Juice or in soup)
7. It is used to treat skin disorders like warts, acne, eczema, psoriasis, itches and rashes. (Juices or mashed leaves are applied to affected parts)
8. Used to treat fevers especially malaria. (Juice)
9. It is used for deworming. (Decoction of root and stem)
10. It is used to stop bleeding from wounds. (Juice)
11. It is used to treat gum infections. (Juice)
12. It gives strength and vitality. (Juice and soup)
13. It is used to stop breastfeeding. (Juice is rubbed on the breast to discourage infants)
14. It is used to treat swellings. (Mashed leaves)
15. It helps to boost the immune system because of its antioxidant content. (Food)

Bitter leaf is used to cook local soups like egusi (melon seed soup), black soup and ofe onugbu (bitter leaf soup). It has numerous uses in different cultures. It can be included in bitter tonics or used as a bitter on its own. A combination of bitter leaf juice and basil juice is used widely in Nigeria to help in regulating blood sugars.

Your comments and additions are welcome below or by email to yvonnebosed06@gmail.com. Follow on Twitter @heal2bwell.

You Can Use Palm Sap As a Sweetner.

Palm sap is the sap that is collected from many different species of palm tree like oil palm, coconut palm, raffia palm and date palm. It is cloudy white in colour and a bit sweet. It is fermented to alcohol after collection by natural yeast to yield the popular alcoholic beverage called palm wine.

Palm sap has a good nutrient profile like most natural foods. Here are a few of the nutrients:

• Vitamins like B1, B2, B3, B6 and C.
• Minerals like magnesium, potassium, iron, zinc, phosphorus.
• Carbohydrates in the form of sugars such as sucrose, glucose and fructose.
• The yeasts in the sap are good for eye health.
• Palm sap is low in glycemic index.

Palm sap can be used as a healthier sugar alternative for diabetics and mineral source in nutrition. Palm sap will also ferment to vinegar from palm wine if left for longer periods. This makes palm sap a good raw material for organic vinegar. Palm sap can be drunk as a juice, used in making pap, cocktails, juices, lemonades, smoothies etc.

I am writing about palm sap because some of us want an alternative to sugar. This is a product that can be obtained everywhere that palm trees grow. Addition of lime can stop the fermentation to wine. Pasteurization can also stop the action of the yeasts. In some countries, palm syrup or sugar is made from the sap.

Let us know below or by email if you have something to ask or share about palm sap, its products, nutritional value or uses. Follow on Twitter @heal2bwell or send mails to yvonnebosede06@gmail.com.