₦airaland Forum

Wallexander001:
Ric hassani...all the way

What's your favorite Ric Hassani's song?

Ric Hassani and Johnny Drille are the king of new school Rnb and soul music in Nigeria. These two artistes have come a long way to prove themselves as the best alternative singers in the Nigeria music industry..

They have done lots of great works which are quite applaudable for the fans of soul music in Nigeria and across Africa..

Let's take a look at these two hot talents

Ric Hassani
[img]https://4.bp..com/-w9AFTE6LXZA/WzRi_g_G8zI/AAAAAAAABGU/zmEYukAHrtAnt_4-aFovCXxLFKUpr2jSACLcBGAs/s1600/IMG_20180628_051850_260.JPG[/img]

Real Name: Ikechukwu Ahiauzu Eric

Date Of Birth: 6th Of Jan, 1989

Genre: Soul/Jazz/Alternative

The 28-year-old has been fully immersed in the music industry for over a year now and has managed to make his stand in the music industry as an unsigned artist. Ric currently has two award nominations for the 2016 Headies: ‘Best Vocal Performance’ alongside the likes of Brymo, Darey, Shaydee and Wande Coal as well as ‘Best Alternative Song’ both for his 2015 single, ‘Gentleman’.

Johnny Drille
[img]https://2.bp..com/-OFryfxTyWns/WzRs_2-TUVI/AAAAAAAABGw/EFCGJS8ATroHkQk7J0ioTa7ch2S8w7z2wCLcBGAs/s1600/IMG_20180628_051922_301.JPG[/img]

Real Name : John Ighodaro

Date Of Birth: 1990

Genre: RnB/Pop/alternative

He was a contestant on the 6th Edition of the MTN Project Fame Academy in 2013.
As an artist, Johnny had been putting out songs but they had gone unnoticed until January 2015 when he released his cover version of Di’ja’s ‘Awww’ which caught Don Jazzy’s attention. The Mavin Records’ huncho followed him on Twitter to commend him. That became his first contact with Mavin Records’ CEO.


Over to you guys.. Who do you think is the best between this two ??

To download their songs
http://peterdredd..com/2018/06/ric-hassani-and-johnny-drille-who-is.html?m=1
For more interesting topics http://peterdredd..com/?m=1

Testing

[img]https://4.bp..com/-w9AFTE6LXZA/WzRi_g_G8zI/AAAAAAAABGU/zmEYukAHrtAnt_4-aFovCXxLFKUpr2jSACLcBGAs/s1600/IMG_20180628_051850_260.JPG[/img]

Testing

[www.4.bp..com/-w9AFTE6LXZA/WzRi_g_G8zI/AAAAAAAABGU/zmEYukAHrtAnt_4-aFovCXxLFKUpr2jSACLcBGAs/s1600/IMG_20180628_051850_260.JPG]

[www.4.bp..com/-w9AFTE6LXZA/WzRi_g_G8zI/AAAAAAAABGU/zmEYukAHrtAnt_4-aFovCXxLFKUpr2jSACLcBGAs/s1600/IMG_20180628_051850_260.JPG][/img]

Testing

[https://2.bp..com/-OFryfxTyWns/WzRs_2-TUVI/AAAAAAAABGw/EFCGJS8ATroHkQk7J0ioTa7ch2S8w7z2wCLcBGAs/s1600/IMG_20180628_051922_301.JPG][]

[https://2.bp..com/-OFryfxTyWns/WzRs_2-TUVI/AAAAAAAABGw/EFCGJS8ATroHkQk7J0ioTa7ch2S8w7z2wCLcBGAs/s1600/IMG_20180628_051922_301.JPG][/img]

Testing

[img][https://2.bp..com/-OFryfxTyWns/WzRs_2-TUVI/AAAAAAAABGw/EFCGJS8ATroHkQk7J0ioTa7ch2S8w7z2wCLcBGAs/s1600/IMG_20180628_051922_301.JPG]

4 is cutting himself down 1 is a victim.. stupidly harmless 2 is going down also 3 stays on d tree afterwards. 4 1 2 3

http://www.peterdredd..com And Also http://www.berrieshealth..com

When everyone seems obsessed with losing weight, it can be hard to figure out how to gain weight in a safe and healthy way. Luckily, the math of weight gain isn't hard to grasp. Adjust when you eat and what you eat so you can increase the calories you eat every day. Work out to build muscles, and don't forget to snack before and after you exercise. If you're having trouble gaining weight, talk to your doctor or a dietitian to see if there's an underlying problem.

1. Eating to Gain Weight

Add calories to the meals you make. When you are preparing food, think of a way to bump up the calorie count. Could your sandwich use a slice of cheese? How about poaching an egg in your reheated soup? Drizzle olive oil on your vegetables, or sprinkle seeds, nuts, or cheese on your salad.


Stock up on high-fat snacks. Fat is an essential part of your diet, and eating it can be a healthy way to regulate your weight. Eat nuts, seeds, and seed and nut butters. Try cheese and crackers, or dried fruit and full fat yogurt. Hummus is great on bread or vegetables, and with plenty of tahini and olive oil it can help you up your calories. Olives and cheese are great when you want something really savory.
Keep spreads such as guacamole, tapenade, pesto, and hummus in your fridge for easy snacking.
Carry nut-bars to fill your cravings when you're out and about.

Drink milk and other high-calorie beverages. Drinking water is good for you, but it can blunt your appetite. If you find yourself filling up on liquids during meals, try to make those liquids count. Drink milk, smoothies, and shakes.
Go for full fat milk rather than skim.
Put peanut butter or protein powder in your smoothies and shakes.
Plant-based milks like coconut milk and peanut milk are fattening and delicious.
Try traditional nutritious drinks from around the world. Kefir, horchata, chia fresca, lassi, misugaru, and telba are all high in calories and proteins.
Drink water and low-calorie beverages after you have eaten.
Get your proteins. Protein is essential for weight gain. Red meat can help you gain weight, especially if you are working on building muscle. Salmon is high in calories and healthy fats. Yogurt is high in protein.
Other oily fish can also help you gain weight. Keep canned sardines and tuna in your pantry.
Beans are a great source of proteins and of starch.
If you are struggling to include enough protein, you can use a supplement such as whey protein.

Eat vegetables with some heft. Instead of filling up on celery and other watery vegetables, eat vegetables with some calories. Avocados have healthy fat and are a versatile ingredient. Starchy vegetables like potatoes, sweet potatoes, squash, and corn can help you gain weight as well.
Fruits like bananas, blueberries, grapes, and mangoes can give you calories and fiber.
Get whole grain breads. Whole grain breads, pastas, and crackers have more nutrients and more calories than processed grains. Enjoy your bread with butter, olive oil, peanut butter, avocado, or a drizzle of tahini and honey.


Eat more meals. If you are underweight, you may fill up quickly. To remedy this, eat more meals. Try to fit 5-6 smaller meals into your day, rather than relying on three. Eat snacks in between.
Eat one meal or snack right before bed. Eating before sleeping can help you gain weight.

2. Building Muscle Mass


Build your muscles with strength training. Muscle weighs more than fat, so you'll gain weight as you build muscle. Get some strength training exercise at least twice a week. You can strength train at home by doing crunches, lunges, and squats. Lift weights, exercise with kettle bells and medicine balls, or use tubes.
If you belong to a gym, you can train on the weight machines.
Sign up for a Pilates class.
Take a class or watch an exercise video before embarking on a new form of exercise.
Remember, stop if you are in pain. If something hurts, you are at risk of injury.


Three Best Natural Ways To Gain/Add Weight Quickly (Expert Reviewed)
posted by Peter Dredd August 19, 2017





Image result for gain/add weight

When everyone seems obsessed with losing weight, it can be hard to figure out how to gain weight in a safe and healthy way. Luckily, the math of weight gain isn't hard to grasp. Adjust when you eat and what you eat so you can increase the calories you eat every day. Work out to build muscles, and don't forget to snack before and after you exercise. If you're having trouble gaining weight, talk to your doctor or a dietitian to see if there's an underlying problem.



1. Eating to Gain Weight

Add calories to the meals you make. When you are preparing food, think of a way to bump up the calorie count. Could your sandwich use a slice of cheese? How about poaching an egg in your reheated soup? Drizzle olive oil on your vegetables, or sprinkle seeds, nuts, or cheese on your salad.


Stock up on high-fat snacks. Fat is an essential part of your diet, and eating it can be a healthy way to regulate your weight. Eat nuts, seeds, and seed and nut butters. Try cheese and crackers, or dried fruit and full fat yogurt. Hummus is great on bread or vegetables, and with plenty of tahini and olive oil it can help you up your calories. Olives and cheese are great when you want something really savory.
Keep spreads such as guacamole, tapenade, pesto, and hummus in your fridge for easy snacking.
Carry nut-bars to fill your cravings when you're out and about.

Drink milk and other high-calorie beverages. Drinking water is good for you, but it can blunt your appetite. If you find yourself filling up on liquids during meals, try to make those liquids count. Drink milk, smoothies, and shakes.
Go for full fat milk rather than skim.
Put peanut butter or protein powder in your smoothies and shakes.
Plant-based milks like coconut milk and peanut milk are fattening and delicious.
Try traditional nutritious drinks from around the world. Kefir, horchata, chia fresca, lassi, misugaru, and telba are all high in calories and proteins.
Drink water and low-calorie beverages after you have eaten.




Get your proteins. Protein is essential for weight gain. Red meat can help you gain weight, especially if you are working on building muscle. Salmon is high in calories and healthy fats. Yogurt is high in protein.
Other oily fish can also help you gain weight. Keep canned sardines and tuna in your pantry.
Beans are a great source of proteins and of starch.
If you are struggling to include enough protein, you can use a supplement such as whey protein.

Eat vegetables with some heft. Instead of filling up on celery and other watery vegetables, eat vegetables with some calories. Avocados have healthy fat and are a versatile ingredient. Starchy vegetables like potatoes, sweet potatoes, squash, and corn can help you gain weight as well.
Fruits like bananas, blueberries, grapes, and mangoes can give you calories and fiber.



Get whole grain breads. Whole grain breads, pastas, and crackers have more nutrients and more calories than processed grains. Enjoy your bread with butter, olive oil, peanut butter, avocado, or a drizzle of tahini and honey.


Eat more meals. If you are underweight, you may fill up quickly. To remedy this, eat more meals. Try to fit 5-6 smaller meals into your day, rather than relying on three. Eat snacks in between.
Eat one meal or snack right before bed. Eating before sleeping can help you gain weight.
See also: Four Ways To Fight Against Eating Disorders


Image result for building muscles

2. Building Muscle Mass


Build your muscles with strength training. Muscle weighs more than fat, so you'll gain weight as you build muscle. Get some strength training exercise at least twice a week. You can strength train at home by doing crunches, lunges, and squats. Lift weights, exercise with kettle bells and medicine balls, or use tubes.
If you belong to a gym, you can train on the weight machines.
Sign up for a Pilates class.
Take a class or watch an exercise video before embarking on a new form of exercise.
Remember, stop if you are in pain. If something hurts, you are at risk of injury.




Get aerobic exercise. [/b]Regular aerobic activity won't pack on the muscle as quickly as strength-training, but it will help you balance your workout routine. Cardiovascular exercises strengthen your heart, improve or manage some chronic health conditions like high blood pressure or diabetes, and give you more stamina throughout the day.
Cardio exercises can include: jogging or walking, biking, swimming or hiking.
If you're performing aerobic exercises and are having trouble maintaining your weight, you may need to decrease the intensity, frequency, or duration of your aerobic exercises.

[b]Eat before and after your workout. Carbohydrates will help your stamina before you work out, while carbohydrates and protein together will help your muscles heal after you work out.
Get a small meal or a snack in at least an hour before exercising.
If you have eaten a large meal, wait three to four hours before you exercise.
Good post-exercise snacks might include peanut butter sandwiches, yogurt and fruit, chocolate milk and crackers, or a smoothie with milk, yogurt, or whey protein.
See a personal trainer. If you're having trouble finding a workout routine that works for you, a personal trainer can get you on track. They'll be able to guide you through specific exercises or routines that can help you add weight.
Check at a local gym for a trainer. Many times you can see a trainer there and they may even offer a discounted consult for your first visit.
Talk to your trainer about your weight and goals. Tell them you're interested in healthy weight gain.


3. Staying Safe


When everyone seems obsessed with losing weight, it can be hard to figure out how to gain weight in a safe and healthy way. Luckily, the math of weight gain isn't hard to grasp. Adjust when you eat and what you eat so you can increase the calories you eat every day. Work out to build muscles, and don't forget to snack before and after you exercise. If you're having trouble gaining weight, talk to your doctor or a dietitian to see if there's an underlying problem.



1. Eating to Gain Weight

Add calories to the meals you make. When you are preparing food, think of a way to bump up the calorie count. Could your sandwich use a slice of cheese? How about poaching an egg in your reheated soup? Drizzle olive oil on your vegetables, or sprinkle seeds, nuts, or cheese on your salad.


Stock up on high-fat snacks. Fat is an essential part of your diet, and eating it can be a healthy way to regulate your weight. Eat nuts, seeds, and seed and nut butters. Try cheese and crackers, or dried fruit and full fat yogurt. Hummus is great on bread or vegetables, and with plenty of tahini and olive oil it can help you up your calories. Olives and cheese are great when you want something really savory.
Keep spreads such as guacamole, tapenade, pesto, and hummus in your fridge for easy snacking.
Carry nut-bars to fill your cravings when you're out and about.

Drink milk and other high-calorie beverages. [/b]Drinking water is good for you, but it can blunt your appetite. If you find yourself filling up on liquids during meals, try to make those liquids count. Drink milk, smoothies, and shakes.
Go for full fat milk rather than skim.
Put peanut butter or protein powder in your smoothies and shakes.
Plant-based milks like coconut milk and peanut milk are fattening and delicious.
Try traditional nutritious drinks from around the world. Kefir, horchata, chia fresca, lassi, misugaru, and telba are all high in calories and proteins.
Drink water and low-calorie beverages after you have eaten.




[b]Get your proteins. Protein is essential for weight gain. Red meat can help you gain weight, especially if you are working on building muscle. Salmon is high in calories and healthy fats. Yogurt is high in protein.
Other oily fish can also help you gain weight. Keep canned sardines and tuna in your pantry.
Beans are a great source of proteins and of starch.
If you are struggling to include enough protein, you can use a supplement such as whey protein.

Eat vegetables with some heft. Instead of filling up on celery and other watery vegetables, eat vegetables with some calories. Avocados have healthy fat and are a versatile ingredient. Starchy vegetables like potatoes, sweet potatoes, squash, and corn can help you gain weight as well.
Fruits like bananas, blueberries, grapes, and mangoes can give you calories and fiber.



Get whole grain breads. Whole grain breads, pastas, and crackers have more nutrients and more calories than processed grains. Enjoy your bread with butter, olive oil, peanut butter, avocado, or a drizzle of tahini and honey.


Eat more meals. If you are underweight, you may fill up quickly. To remedy this, eat more meals. Try to fit 5-6 smaller meals into your day, rather than relying on three. Eat snacks in between.
Eat one meal or snack right before bed. Eating before sleeping can help you gain weight.





2. Building Muscle Mass


Build your muscles with strength training. Muscle weighs more than fat, so you'll gain weight as you build muscle. Get some strength training exercise at least twice a week. You can strength train at home by doing crunches, lunges, and squats. Lift weights, exercise with kettle bells and medicine balls, or use tubes.
If you belong to a gym, you can train on the weight machines.
Sign up for a Pilates class.
Take a class or watch an exercise video before embarking on a new form of exercise.
Remember, stop if you are in pain. If something hurts, you are at risk of injury.




Get aerobic exercise. Regular aerobic activity won't pack on the muscle as quickly as strength-training, but it will help you balance your workout routine. Cardiovascular exercises strengthen your heart, improve or manage some chronic health conditions like high blood pressure or diabetes, and give you more stamina throughout the day.
Cardio exercises can include: jogging or walking, biking, swimming or hiking.
If you're performing aerobic exercises and are having trouble maintaining your weight, you may need to decrease the intensity, frequency, or duration of your aerobic exercises.

Eat before and after your workout. Carbohydrates will help your stamina before you work out, while carbohydrates and protein together will help your muscles heal after you work out.
Get a small meal or a snack in at least an hour before exercising.
If you have eaten a large meal, wait three to four hours before you exercise.
Good post-exercise snacks might include peanut butter sandwiches, yogurt and fruit, chocolate milk and crackers, or a smoothie with milk, yogurt, or whey protein.
See a personal trainer. If you're having trouble finding a workout routine that works for you, a personal trainer can get you on track. They'll be able to guide you through specific exercises or routines that can help you add weight.
Check at a local gym for a trainer. Many times you can see a trainer there and they may even offer a discounted consult for your first visit.
Talk to your trainer about your weight and goals. Tell them you're interested in healthy weight gain.


3. Staying Safe



Gain weight slowly. Quick weight gain is neither healthy nor practical. If you are eating so much you feel uncomfortable, you might be doing other harm to your body. Avoid binging: stop eating when you feel full. If you're worried you didn't eat enough, make it up with a small snack later.
Set your weight gain goal in cooperation with your physician, dietitian, or personal trainer.
You can realistically gain 1 to 2 pounds of muscle weight per month if you are committed to your weight gain and work out regimen. You may gain more per month, but it will be a mix of muscle and fat. Healthy weight gain is about 1 to 2 pounds per week.
If you’re not a weight lifter, you can gain about 2-4 pounds of both muscle and fat weight a month.

Skip junk food. While increasing your calorie intake would be a lot easier if you just ate fast food every meal, your health would suffer in every other way. Instead, focus on preparing your own food if you have the time. If you hate cooking or are too busy, find healthy ways to eat out. Stores that list all the ingredients of your meal, like sandwich shops and smoothie shops, are a good bet.
If you would like to make your own food but are always busy during the week, try to make a lot of food over the weekend. You can freeze half of what you make if you're worried about it going bad.
As a rule, avoid fried food, sugary snacks, soda, and candy.

Talk to a doctor or dietitian. If you are having unintended weight loss, talk to your doctor. It's possible that there's an underlying problem causing you to lose weight. Your doctor can check your thyroid and see if you have a hormonal imbalance. If your doctor can't help you, visit a dietitian for advice.

Source : [http://berrieshealth..com.ng/2017/08/three-best-natural-ways-to-gainadd.html?m=1]

For more on health tips visit [http://www.berrieshealth..com]

Seun, Lalasticala, Ishilove , Mynd44

Seun , Lalasticala

You can start on a dormain for free! get a good theme! write unique content! grow ur audience tru socia media, word of mouth e.t.c get backlinks by commenting and dropping links back to ur blog! then APPLY FOR ADSENSE! You can check my blogs via http://www.peterdredd..com on entertainment and http://berrieshealth..com on health

Did you know that you can eat good food and lose weight? It probably sounds too good to be true, right? Changing what and how you eat will improve your overall health, help you lose weight, and make you feel better everyday. Throw in some exercise to really maximize the benefits!


1. Eating the Right Food


Eat more fresh food. Choose fresh, nutrient-rich, healthy, low-fat foods.

Adding a lot of vegetables and fruits to your diet will help you. One way to add more fruits and veggies to your diet, cut calories, and still enjoy the foods you love is to add or "hide" veggies to dishes. Researchers have found that adding pureed vegetables to dishes (e.g., cauliflower to mac and cheese) helped people eat a few hundred calories less of the dishes. Veggies add but bulk to a dish but not really a ton of extra calories.
Get a lot of color on your plate. Make sure your meals have lots of colors; the best way to do this is by adding lots of fresh produce, from eggplant to beets to kale to yellow peppers. This color blocking usually helps you eat more produce and makes the meal look appetizing and appealing at the same time!


Eat foods high in fiber. Fiber-rich foods keep you full for longer, so that you don't reach for unhealthy snacks that will only make you gain weight.

Beans, for example, are filling, high in fiber and are an excellent source of protein. They're also slow to digest, meaning that you feel satisfied for a while (which may in turn stop you from eating more!)

Skip the juices, eat the fruit. Instead of drinking juices or smoothies, which tend to be high in calories, opt instead to eat a whole piece of fruit, like an apple.

Eating a whole piece of fruit fills you up more than juice because raw fruit has more fiber. In addition, the act of chewing the fruit communicates to the brain that you've eaten something substantial.


Eat foods that contain a lot of water, like fruits and vegetables. Studies have shown that people who eat foods with high water content have lower body mass indexes. The water in these foods helps keep you full for longer so you eat less overall.

Watermelon and strawberries have about 92 percent water per volume. Other fruits with high water content include grapefruit, cantaloupe, and peaches. Remember, though, that many fruits are high in sugar, so try to limit how much fruit you eat daily.
For vegetables, cucumber and lettuce have the highest water content at 96 percent. Zucchini, radish and celery have a water content of 95 percent.


Include foods that improve your metabolism. By choosing your foods carefully, you can drop the pounds without going hungry. Hot peppers, green tea, berries, and whole grains are all foods that improve your metabolism, meaning the rate your body burns calories.

Avoid processed foods and sugars. These cause an insulin spike, which can result in fat storage instead of fat burning.

Add good fats to your diet. Monounsaturated fats have been clinically proven to help you burn fat, especially in your midsection. So, add foods like avocados, kalamata olives, olive oil, almonds, walnuts, and flaxseed to your diet, and watch the weight fall right off you.

Eat superfoods. Superfood is a term sometimes used to describe food with high nutrient content that some believe confers health benefits as a result. Some superfood claims are supported with scientific evidence, while other claims make some foods hugely popular even though they have few proven benefits.

Quinoa, for example, is a legitimate superfood because it is a complete protein (meaning it has all eight of the essential amino acids we need for our tissues). In addition, quinoa has more protein than most cereal grains and is higher in calcium, phosphorus, magnesium, potassium, and iron than other grains like wheat and barley.
Just make sure to do your research before deciding on adding certain alleged "superfoods" to your diet.

Avoid unhealthy food with empty calories. "Empty calorie" foods are those which have calories (from sugar and/or solid fats) but little to no nutritional value.

Foods and beverages that provide the most number of empty calories for Americans include cakes, cookies, pastries and donuts, sodas, energy drinks, fruit drinks, cheese, pizza, ice cream, bacon, hot dogs and sausages. With some of these, you can find alternative versions. For example, you can purchase low-fat hot dogs and low-fat cheese at grocery stores. You can also have sugar-free drinks. In other foods, like candy and regular soda, all the calories are basically empty.


Eat more soups. Soups are relatively low in calories. Moreover, if you start with a soup, you will probably eat less of the main meal.

Stick to soups with a broth base and of around 100-150 calories per serving. You can choose either chunky or pureed soups, just avoid soups with added cream.

Feed your temptations once in a while. Go ahead and have the odd doughnut or slice of pizza. Indulging in occasional craving will help ward off any binging episodes. If you really feel a hankering for something, have just a little bit. Remember that the more you restrict yourself, the greater the draw to the restricted item.

Try eating a bowl of raw veggies or drinking a full glass of water before you indulge. Doing this will fill you up and leave you with less room to overindulge on your treat.


2. Eating the Right Way


Eat slowly. Your brain takes around 20 minutes to register feelings of fullness, suggesting that you need to slow down so that your brain can properly communicate those feelings.

If you don't feel full immediately after a meal, wait. The chemicals your brain releases when you eat or drink take time to rise and to communicate that sense of fullness. As the chemicals increase, your hunger dissipates; this is why you should pause for a little bit after eating and before having a second helping.


Use utensils and sit at a table when eating. Eating with your hands will mean that you take in more food in one scoop.

Studies also show that people who eat with larger utensils eat less than those who eat with smaller utensils.

Stop eating when you feel full. When you feel comfortably satiated after eating, stop and put your utensils and napkin on the plate to signal that you're finished. This is also a signal to yourself that you're done with your meal as well as to those around you.

Remember, you don't have to eat all of your meal once you feel satisfied. Eat until you are 80% full. No one should feel stuffed and sick after eating.

Drink more water. Often we mistake thirst for hunger which means we eat when it's not necessary. By keeping yourself well hydrated you'll feel hungry less as well as getting a clearer complexion and shinier hair.

If you're not sure what you're feeling is actually hunger, try drinking a big glass of water and then wait a few minutes. If you don't feel hungry anymore, it's because your body was actually in need of water, not food.

Record what you eat. This is a simple yet very powerful exercise to open your eyes to see whether you are keeping up with your food plan. Often, we tend to overlook the snacking we do between meals and instead really think that our diet is failing us. Most people underestimate their daily intake by about 25 percent.

You might also discover useful information about your daily habits and a reality check about how many calories you actually consume. Once you know your habits and patterns better, you can begin to address problem behaviors that are hindering your progress.
Keeping a journal also makes you more accountable.

Learn how to manage eating out. Eating in restaurants or at other people's homes can be a real challenge. You want to eat, but you also don't want to eat the wrong things and risk backtracking on your progress.

Choose foods that are steamed, grilled, broiled or baked instead of fried. Avoid dishes that are labeled as "breaded", "crispy" or "battered" – these are code words for "fried".
Don't be afraid to ask for modifications. For example, ask to swap out potatoes or bread for a side salad. Request sauce on the side of chicken or other entrée, rather than smothered on top. This will enable you to still eat something delicious but without all of the extra calories.
If the restaurant is known for especially large portion sizes, opt to split something with a friend.
To avoid overeating when going out, eat a small and healthy snack at home beforehand. Try some carrots and hummus or an apple.This will curb off your hunger and keep your head clear while you make healthy and informed choices from the restaurant's offerings.
Pack away food. At the beginning of the meal, ask for a doggie bag, and put what you aren't going to eat in the bag.
When ordering salads, always ask for dressings and sauces on the side. Lots of dressings can be very fatty and full of calories. Your seemingly "healthy choice" can pack as many calories as a burger if it’s swimming in a fatty dressing. Be also wary of other high-calorie additions like bacon bits and cheese.


Expect to cheat once in a while. You might overeat one night. You might have a bad day where you indulge in way too much junk food. Just don't despair when you realize you've strayed from your goals. It took you a lifetime to achieve your current weight, and it will take time to achieve your new weight and size goal.

To keep up your optimism, reward yourself for meeting smaller goals. For example, buy yourself a small token or treat every time you lose another five times. The prospect of the reward will eventually become its own form of motivation.

For more on health tips visit [http://berrieshealth..com.ng/]

If you find yourself snacking a lot outside mealtimes, it might be because you’re hungry. It might also be because you’re bored or stressed. If you eat when you’re bored, don’t feel bad. You’re not alone! However, overeating as a result of boredom or stress may contribute to diabetes, obesity, heart disease and other serious medical conditions. This also doesn’t help with your root problem, which is determining what’s causing you to snack. Fortunately, you can learn how to start healthier habits and fight back when boredom strikes.


1. Evaluating Your Eating Behavior

Keep a food diary.
Keeping a food diary can help you learn what you eat every day. It can also help you take control of your eating habits because you pay more attention to them as you note them in your diary.
Write down everything you eat and drink in a journal. Include a list of calories, if desired. You can use a paper journal to keep track of your intake or you can use your phone or computer. Consistency is very important.
Include the time and how much you ate. For example, 9:45 a.m., 2 handfuls of M&Ms.
Note what you were doing at the time. Also note how you were feeling. For example, 9:45 a.m., 2 handfuls of M&Ms. I ate them at my desk while I was browsing online. Felt stressed over this project at work.
Review your food diary weekly.
Once you have a week’s worth of diary entries, look back through them. Look for any patterns. For example, did you feel sad or stressed often when you ate? What activities were you doing (or not doing) when you ate?
Also notice any variations in your patterns. For example, if you notice that you snack a lot at work but not much when you’re home in the evening, it might be because you don’t find your work stimulating. Or it might be because you feel more stressed at work and you use snacks as a coping mechanism.
Think about your snack habits.
What foods do you choose to eat when you feel bored? Many people gravitate toward greasy, sweet or carbohydrate-laden foods when they feel upset, bored or stressed.
If you tend to eat whatever is around you, you can help yourself out by purchasing only healthy snack foods when you go shopping. If you go to the vending machines at work or school, try packing a healthy snack to take with you so you aren't tempted to visit the vending machines.
Do you feel better after you eat outside mealtimes? Do you have more energy? Or do you feel tired?
Learn your triggers.
A variety of triggers make people feel like they need to eat, even if they don’t feel physically hungry. Some of these are mental and emotional, such as boredom or anxiety. Others are related to situations. For example, some people may find that they snack more when they watch TV. Maybe it feels “wrong” to see a movie without getting a popcorn and soda. Perhaps you feel pressure to eat when you’re at a party. Or maybe once you eat one doughnut, you feel like you have to eat them all. Whatever your triggers are, learning them can help you avoid mindless eating.
Many people find themselves snacking when doing other activities (e.g., reading, watching TV). In some cases, you may eat 71 percent more calories if you eat while watching TV.
Check your fluid intake.
Research shows that a lot of people don’t accurately recognize when they are thirsty. People often confuse symptoms of thirst for symptoms of hunger. Drinking more water may help reduce the urge to snack.
High levels of anxiety may also cause you to feel thirsty.


2. Developing Healthy Eating Habits

Learn to recognize real hunger.
Many people can't interpret hunger cues, leading them to think they’re hungry when they’re not. If your hunger recognition is off, you can use some tricks to learn how to tell when you’re hungry.
Think about when you last ate. Hunger cycles peak every 90 minutes or so, but if you ate within the last 2 or 3 hours, you’re probably not really hungry. (Obviously, you may have different hunger needs if you're an athlete or if your job is very physical.)
Chart your hunger on a scale from 1 to 10, where 1 is “totally full” and 10 is “I might die if I don’t get a pizza right now.” You may not be very accurate with this at first, but thinking about the scale will help you learn to think about your hunger in context.
Watch for physical cues.
A rumbling stomach, headache, feeling weak or shaky, or feeling tired for unexplainable reasons may all be signs that you need to eat.
Think about whether you’re hungry or just experiencing a craving. In many cases, if you’re craving a particular food, such as chocolate or macaroni and cheese, you may just want comfort from a specific taste.
Think differently about your eating and drinking.
Research shows that how you think about what you eat and drink affects how full you feel. One study presented the same liquid as a soup and then as a beverage. People rated the soup as more filling even though they were given the exact same amount of the exact same liquid! You’re more likely to feel “full” if you think of what you’ve eaten as a meal rather than a snack.
Putting everything you eat, including snacks, on a plate may help you control mindless eating. Using small plates will help you control portion sizes, too.
Try scheduling your snacks to help you cut down. If you’re “supposed” to be eating at a particular time, you may be more mindful of what you consume.
Choose more filling foods.
If you find yourself eating a lot between meals, try making your meals more filling. Research shows that feeling full, or “satiated,” makes you less likely to overeat. Foods with a lot of fiber, such as fruits, vegetables and whole grains, will help you feel full for a longer period of time.
Foods that are high in water, such as vegetables and fruits, are very good for helping you feel full. Try to incorporate these into all of your meals. If you must snack, choose a handful of carrots over a handful of chips: 1 ounce of carrots contains a mere 25 calories, vs. 152 calories in 1 ounce of potato chips.

For full details visit [http://berrieshealth..com.ng/2017/08/four-ways-to-avoid-eating-when-youre_80.html]
[http://berrieshealth..com.ng/]

Dollarground:
So, after buying your domain name, you can go ahead to create your blog. Here, I will use blogger platform. To create your blog, login to your gmail address, then go to www.blogger.com and create your blog with your gmail address. You will not be able to add your domain name for now, you will add it later.

I have an active blog with adsense! tel me oda ways to make money apart frm adsense! http://www.peterdredd..com

Dollarground:
No bro, I dont even rely on ads to make money from my blog

Enlighten me! bro! i'm listening

jiblotech:
Can't say.... I do get @least 1500 a day and am still thinking it's not enough

sumtimes i hav 1500 ! my least is 600 ! are u any fb group admin?

Essentials1:
According to some statistics... it would take
40,000 pageviews per day / 400 clicks to make $100 everyday
4,000 pageviews per day / 40 clicks to make $10 everyday...

Now these are just estimates meaning it can take less and you CTR has to be at 1%......

Oga Dollarground Hope I did not spoil your show

Thanks.. Let me go and double my hustle

How do u see my blog + How much can be generated from adsense with that traffic rate?

interesting! review my blog http://www.peterdredd..com

Is 500-1000 Page views per day ok for a new entertainment blog? visit http://www.peterdredd..com

Nice one.. for latest updates visit http://www.peterdredd..com