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.

Why Shouldn’t You Eat Eggs?

We are always warned not to eat eggs because of the high cholesterol level. Yes, one large egg contains about 212mg of cholesterol, which is high when compared to other foods. Contrary to what we are made to believe, whole eggs are highly nutritious foods which contain a lot of nutrients which the body needs and the cholesterol in eggs are also good for the body. You will find below why you don’t have to do away with eggs in your diet.

Nutrients found in eggs.

• Eggs are low in calories.
• Eggs are rich in vitamins like A, D, E, K, B2, B5, B6, B9, B12.
• Eggs contain a lot of minerals like zinc, copper, iron, calcium, manganese, phosphorus and selenium.
• Eggs contain cholesterol.
• Eggs contain high quality protein and all the essential amino acids your body needs.
• Eggs contain lutein and zeaxanthin which are antioxidants.

The fact that eggs are high in cholesterol does not mean that the consumption of eggs will raise the bad cholesterol level in the blood. Here are a few facts to know about cholesterol and eggs:

• The liver produces cholesterol daily which is used for many important functions such as maintaining cell membrane and the production of some important hormones and vitamins.
• When you consume eggs, the liver produces less cholesterol. So eating eggs will not necessarily raise your blood cholesterol.
• Eggs increase the levels of high density lipoprotein (HDL) which is the good cholesterol and is linked to reducing the risk of many diseases.it is also good for heart health.

Some other benefits of eggs.

1. Egg fats and proteins encourage satiety which give a feeling of fullness and so reduce episodes of snacking and the amount of food eaten. This can help in weight loss efforts.
2. Eggs boost mood and reverse bad moods.
3. Eggs contain choline which helps to improve and maintain memory. This makes it good for older population.
4. Eggs are high in B12 which helps in muscle contraction. This makes it wonderful for those involved in heavy work and those recovering from illnesses and injuries.
5. The antioxidants found in eggs help especially with fighting diseases of the eyes.

The egg white is mostly proteins while the yolk contains most of the other nutrients. You miss out on most of the important health boosting properties of egg when you don’t consume the yolk.

Even though eggs are healthy, they need to be eaten in moderation. Opt for healthy ways to cook egg to reduce calories. You can poach or boil. Limit the amount of oil you use when frying eggs and use good oils. Eggs are one of the natural sources of cholesterol which is also used to produce progesterone. People dealing with estrogen dominance should eat eggs to help with balancing their hormones.

Have you got something to say or share? Please do so below or by email to yvonnebosede06@gmail.com.  Get updates by following on Twitter @heal2bwell.

Eat And Snack On Coconut Meat To Boost Your Health.

Coconut meat is the white lining within the shell of the coconut which grows on the coconut palm

tree. The coconut tree, called Cocos nucifera, is a popular fruit which grows mostly in the tropical regions. Coconut adds a nutty flavour to foods and contains a lot of high quality nutrients for promoting good health.

Coconut meat nutrients and properties.

• Coconut meat is high in good fats.
• It is high in fiber.
• It is low in proteins.
• It contains good minerals like manganese, potassium, copper, iron, zinc, magnesium and calcium.
• It contains vitamins A, C and E.
• It contains antioxidants.
• It has antimicrobial properties.

Some of the benefits you gain by consuming coconut meat regularly.

1. It can help to decrease bad blood cholesterol level and increase good cholesterol levels due to the medium chain fatty acids.
2. It can decrease the risk of heart diseases and stroke.
3. It gives a feeling of satiety because of the high fiber content. This helps in weight loss.
4. It helps with diabetes by regulating blood sugar levels.
5. It helps in the treatment of digestive tract disorders because of the fiber content.
6. It boosts energy by increasing metabolism.
7. It boosts the immune system because of the manganese content which supports the immune and nervous systems.
8. It improves intestinal tract health by its antimicrobial properties.

Adding coconuts to your diet regularly can provide great positive effects on your health over time. Coconut can be eaten raw alone or with corn, roasted breadfruit seeds. It can be grated and used in salads, cakes, breads and tapioca to mention a few ways of using coconut meat in cooking.

Leave your feedback, questions or comments below or send by mail to yvonnebosede06@gmail.com. Get updates on Twitter @heal2bwell.

Ridding Yourself Of Arthritis May be Easier And Cheaper Than You Think Or Believe!

It is said that life begins at 40. For some people as they pass age forty or approach 50, it is likely that they start to feel stiffness, pain, or restricted movement in one or more of the body joints. For some people, it starts earlier or later.  We sometimes attribute this to tiredness and working too much and then rest or take painkillers. The result is that the condition still persists. The most likely answer or diagnosis you get is that it is part of the aging process or “wear and tear” or that you are overweight. It may be quite understandable that your body weight may be too much for the joints in your legs, but what about the pain in your neck and shoulders? Is your head too heavy for your neck to bear or your arms too heavy for your shoulders to hold?

You need to be aware that millions of people are dealing with this health condition and they are all Chronic INFLAMMATORY conditions. They are called by different names but check their definitions in your dictionary and see what you get. You will find that chronic inflammation is involved.

You will be prescribed painkillers and USAIDs which will deal with the PAIN temporarily but never reduce or remove the inflammation.

Here are some of the symptoms you will have when you are dealing with this condition. You may experience one or more of the following;

• Grinding, popping or cracking sounds.
• Swelling, discomfort, enlargement or warmth at the joints.
• Restriction in movement and stiffness.
• Pain at the joint.

If you are dealing with this, you may be familiar with creaky knees, sore shoulders, stiff fingers, sharp pain upon limb movement etc.

I advise that you look for alternative solutions to help in healing chronic inflammatory conditions. One good way of dealing with chronic inflammation is to use a cocktail of spices daily. Most spices have antioxidant and anti-inflammatory powers that are potent against inflammation. This is not the first time I’m writing about spices as being potent antioxidants and anti-inflammatory ingredients. They do a lot more than you pay for or expect. An anti-inflammatory diet that contains whole grains, fruits, vegetables and good natural oils is important in reversing chronic inflammation.

As easy and cheap as this remedy sounds, it is very effective. Try it and go back to those painless days. Ordinary pepper soup ingredients are spices that will help. There are other posts on this blog about inflammation, chronic inflammatory conditions, how to reverse inflammation and spices.

Share any effective recipe you have for dealing with arthritis and other chronic inflammatory conditions. So many people are suffering daily. No one needs pain. Share below or by email to yvonnebosede06@gmail.com. Follow on Twitter @heal2bwell for updates.