If you are looking to improve your health and lose weight, there are certain foods that you should avoid at all costs. These foods are unhealthy not just because they can easily contribute to weight gain but should also be avoided due to the abundance of unhealthy and potentially harmful ingredients.

Having a healthy diet means choosing fruits, vegetables, and meats that are raised, grown, and sold with minimal processing. Packaged foods should contain minimal and readable ingredients, while providing a variety of vitamins and minerals. Often times, this is not the case and indulging in these foods can cause brain cloudiness, bloat, digestive issues, and even result in carrying around a couple extra kilos.

Below are five foods that we believe that you try to avoid when possible. These foods don’t necessarily have to be banned for a lifetime, but reaching for alternatives might bring you better health–and peace of mind.

1. “Soft Drinks”
If you must stop consuming only one thing, it should be sugar-sweetened drinks. The empty calories they provide help fill up your midsection without offering any nutritional benefit or sense of feeling full after taking them. Consuming them on a regular basis also increases your risks for developing diabetes. It is estimated that a can of "soft drink" contains as much as the equivalent of 12 cubes of sugar.

2. Processed meats
Most processed meat products, including bacon, sausage, and hot dogs, contain chemical preservatives that make them appear fresh and appealing, but they also increase your risk of cancer. Both sodium nitrite and sodium nitrate have been linked to a significant increase the risk of colon and other forms of cancer. Avoid having that shawarma as much as you can but if you must, go for the vegetable version.

3. Margarine
Margarine is loaded with trans fat which raises bad cholesterol, lowers good cholesterol, and causes inflammation. This can lead to belly fat and diseases ranging from heart disease to diabetes. Avoid items like pastries, crackers, snack foods, and even microwave popcorn which are packed with plenty of margarine.

4. Packaged Fruits
Choose the real, fresh fruits over the sugar-packed of any kind. These usually have artificial colors that add no nutritional value.

5. Diet/Sugar Free Drinks
Diet drinks and diet foods usually contain artificial sweeteners such as sucralose, aspartame, acesulfame K, and neotame. In small doses, sugar is totally fine. But when choosing artificial sweeteners instead of sugar, you need to be aware that they can reset your taste buds to crave sugary foods. This stimulation of sweet taste often leads to eating more junk food. Additionally, the safety of these sweeteners is controversial.

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There was once a time in Nigeria where having a pot belly was once seen as a sign of prosperity, or least a sign that you were living a good life. However, it is now becoming an beauty issue for people, as the trend in urban centres show that the pot belly is no longer in.

Even more importantly is that having a pot belly can be dangerous for your health too. The visceral fat or the fat around your abdomen can lead to diabetes, heart diseases, stroke as well as dementia.

There a number of ways you can get rid of that pot belly, with controlling your food portions and exercising being the most recommended method. However choosing the right foods to complement your efforts is really essential. The right foods can help detox your liver and boost your metabolism so that your body can target belly fat. But before you hit the gym and run off to the supermarket, here are some really effective remedies you can try at home to lose belly fat.

1. Lemon Water
Lemon water helps to detoxify your liver and increases the production of enzymes by the liver which metabolize and burn fat. A simple glass of room temperature water with the juice from a lemon squeezed into it is all you need. For the best effect, do this in the morning, just after you get up and 30 minutes before you have a meal.

2. Fish Oils
Fish oils are rich in omega-3 fatty acids (icosapentaenoic acid, docosahexaenoic acid and linolenic acid) which help in breaking down fat while reducing fat storage around your waistline. You can purchase fish oil capsules at any reliable pharmacy or online.

3. Ginger Tea
It is well known that ginger is a natural digestive aid but it is also a thermogenic agent. Thermogenic agents increase body temperature thus helping burn fat more effectively. A pot belly may be due to one of the various reasons like overeating, lack of exercise or stress. Ginger can aids in solving each of these issues. Ginger also suppresses the production of cortisol, which is a steroid hormone essential for energy regulation and mobilization. Rather eating raw ginger, it is now possible to have it as a tea. Two cups of ginger tea every day should be effective in helping get rid of that belly fat.

4. Garlic
Garlic is good for your cardiovascular system as it reduces both systolic and diastolic blood pressure as well as blood levels of triglycerides apart from increasing good cholesterol. Garlic is also very useful when it comes to fighting fat in our bodies as garlic suppresses the process of making fat. For best effects, eat like 3 cloves of garlic a day or you could simply go with the tablets if that is not your thing.

5. Lean Meat
Protein makes your body burn fat when you eat it, more especially animal proteins. Thus, lean meats (meat with little or no fat) are the best calorie burning food. When you eat lean meat, you burn about 30 percent of the calories it contains within it just by digesting the food. It’s wise to include some protein in each of your meal. This can be lean chicken, beef, or pork, especially in dinner so that you burn most of the consumed calories through digestion at a time when your body’s metabolism is slower. Just don’t fry your lean meat as you would defeat the purpose.

6. Green Tea
Research shows that having 4 cups of green tea daily helped people lose more than three kilograms within a period of eight weeks. Green tea contains chemicals which have natural antioxidant with many therapeutic applications. They also help in boosting your metabolism.

7. Hot Peppers
Hot peppers contain capsaicin which boosts your body’s heat production and thus uses more energy or calorie. Studies have shown that when peppers are consumed daily, it reduces abdominal fat and improves fat oxidation. So spice up your foods with hot peppers to lose belly fat. For the brave, you can have peppers raw, cooked, dried, or in powdered form. Otherwise simply have it as freshly made pepper soup. The good thing about peppers is that you can add it to practically anything you eat such as soups, eggs, sauces, stew and meats.

8. Coconut Oil
The oil extracted from coconut has a unique combination of fatty acids which a positive effect on your metabolism. Coconut oil is high on medium chain triglycerides which are metabolized differently from long chain fatty acids. These fatty acids directly go to the liver from your digestive tract, where they are used in one of the two ways- either as energy or are converted into ketone bodies. Ketone bodies are used by cells in the body for energy production instead of glucose. This makes coconut oil an ideal replacement when going on a low carb diet.

Coconut oil is also a thermogenic and burns fat. Many studies have shown that medium chain fatty acids when compared to the similar amount of calories from other fats, can improve feeling of fullness. Thus you automatically reduce calorie intake.

But bear in mind, that coconut oil show be used in moderation, as excess use can actually make you put on weight. No more than 2 tablespoon a day has been shown to be most effective.

9. Sleep
It is important to get adequate sleep as a lack of sleep is one of the prominent causes for belly fat accumulation. When you don’t sleep, you crave for sugar and fatty foods. It also increases your cortisol hormone which makes you insensitive to insulin. As a result, you lose your body’s bio-rhythm and pile on the weight. It is recommended that you get about 7-8 hours of sleep each night.

10. Reduce or stop alcohol consumption
Alcohol is full of calories but when you consume alcohol you don’t feel full. Saving all your drinking for the weekend (binge drinking) in particular deposits fat around your waistline. It’s better not to have alcohol but if you can’t do that at least avoid binge drinking and also reduce the quantity and frequency of alcohol intake.

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In a recent study published in the British Medical Journal, health experts have claimed that that eating up to two bars a day appears to protect against heart disease and stroke.

It is the latest research to highlight the another added benefit of chocolate which has also been shown to reduce memory loss, prevent diabetes, reduce stress, protect the skin against sun damage and lower cholesterol.

Although dark chocolate has long been known to have health benefits, the new study found that milk chocolate may also provide valuable nutrients which lower the chance of heart problems.

The study was conducted by heart researchers at the University of Aberdeen looked at the snacking habits of 21,000 people over 12 years.

They found that eating up to 100g of chocolate every day lowered the risk of dying from heart disease during that time by 25 per cent. The chance of suffering a stroke also fell by 23 per cent.

Around one in five (20%) participants said they did not eat any chocolate but among those that did, daily consumption averaged 7g with some eating up to 100g.

Those who ate the most also were also found to be younger, have a lower weight, waist to hip ratio and blood pressure, and were less likely to have diabetes and more likely to carry out regular physical activity - all of which add up to a favourable cardiovascular disease risk profile according to the researchers said.

The researchers also carried out a review of the available published evidence on the links between chocolate and cardiovascular disease, involving almost 158,000 people.

In each of the relevant studies they found a significantly lower risk stroke and heart disease associated with regular chocolate consumption.
The researchers however suggested that the findings could be partially skewed by mis-reporting of food intake or the fact that people with a higher heart disease risk profile eat less chocolate and foods containing it than those who are healthier.

Professor Phyo Myint, Chair in Old Age Medicine at Aberdeen University, said: "Our study concludes that cumulative evidence suggests higher chocolate intake is associated with a lower risk of future cardiovascular events."

Commenting on the study Professor Naveed Sattar, of the University of Glasfow said: “It may be that some folk are, perhaps substantially, under-reporting how much chocolate they eat since they really do not wish to tell the truth because they know they should try to avoid high density calories like chocolate.

“I would not be rushing out to buy chocolate for a treat – rather, if peckish, a piece or two of fruit is far better, and comes from nature itself.”
Health experts said that new study added to growing evidence that chocolate could be beneficial to health but warned against over indulging.
Dr Tim Chico, Reader in Cardiovascular Medicine and Consultant Cardiologist at the University of Sheffield, said: “These studies taken together suggest that there might be some health benefits from eating chocolate.

“However, it is also clear that chocolate has the potential to increase weight, which is unequivocally bad for cardiovascular health.
“The message I take from this study is that if you are a healthy weight, then eating chocolate (in moderation) does not detectibly increase risk of heart disease and may even have some benefit.”

"There is evidence from other studies that have randomised people to be given chocolate that this can have effects that might reduce cardiovascular disease, such as a reduction in blood pressure.

"I would not advise my patients to increase their chocolate intake based on this research, particularly if they are overweight."
Dr Shamim Quadir, Research Communications Manager at the Stroke Association, said: “While this study builds on previous research and suggests a link between a higher intake of chocolate (up to 100g per day) and lower risk of stroke, it is very hard to establish a single dietary component that will have a positive, or negative, effect on the health of an individual.

“We all can reduce our risk of stroke by exercising regularly, consuming a healthy, balanced diet and getting our blood pressure checked.”

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The mango season is upon us and no doubt many of you have seen this juicy succulent fruit being sold across the streets of every major Nigerian city. Now before you ignore them and spend your money on something else, here are 20 reasons why your money will be better spent on a mango.

1. Helps Prevents Cancer: Mangoes are packed with antioxidant compounds which have been found to protect against cancer. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes. They prevent cancer cells from multiplying or developing.

2. Lowers Cholesterol: The high levels of soluble fiber, pectin and vitamin C help to lower blood levels of cholesterol, specifically Low-Density Lipoprotein (the bad kind).

3. High iron content: Mango is rich in iron, hence it is a great natural solution for people suffering from anemia. Menopausal and pregnant women can indulge in mangoes as this will increase their iron levels and calcium at the same time.

4. Fertility booster: Mangoes are excellent for women looking to get pregnant as they provide folic acid, which is necessary for fertility.

5. Eye Health: Mangoes contain vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.

6. Helps in Diabetes: Mango fruit have a relatively low glycemic index (41-60) so moderate ingested amounts of the fruit will not spike your sugar levels.

7. Natural sex enhancer: Mangos are a great source of vitamin E. Vitamin E has been show to increase your sex drive and stamina.

8. Improves Digestion: Mangoes are one of the many fruits which contain enzymes needed for breaking down protein. The fiber in mangoes also helps digestion and elimination.

9. Alkalizes the Whole Body: The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the body’s pH levels via its alkalizing effect.

10. Boosts Immune system: The generous amounts of vitamin C and vitamin A in mangos, plus 25 different kinds of plant pigments called carotenoids which keep your immune system healthy and strong.

11. Anti-aging effects: The vitamin A and vitamin C found in mangoes are also known to be anti-aging nutrients. They help delay the appearance of wrinkles and fine lines by eliminating excess free radicals.

12. Weight loss: Mango has a lot of vitamins and nutrients that help the body feel fuller. Also, the fibrous fruit boosts the digestive function of the body by burning additional calories, helping in weight loss. The insoluble fiber in mangoes help flush out impurities in the gut, leading to a flatter belly.

13. Aids concentration and memory: Mangoes are rich in glutamine acid– an important protein for concentration and memory. It has been recommended that mangoes should be fed to children who find it difficult to concentrate on studies.

14. Great source of trace minerals: Trace minerals such as potassium, selenium, zinc and copper are present in mangoes and these are necessary for optimum health.

15. Control dandruff: The vitamin A in mangoes helps to control dandruff. It is recommended that mangoes be mashed and then applied to the hair and left for a few minutes before washing off. It also has the added effect of making your hair glow.

16. Natural skin lightener: Mangoes when rubbed onto the skin and left for 10-15 minutes have been found to be an excellent skin without any of the harmful effects that creams offer.

17. Great for sensitive skin: A paste of equal amounts of mashed mango, oatmeal and honey can be used as a face mask for people with sensitive skin.

18. Skin cleanser: Mangoes help unclog pores and add freshness to the face. Mangoes are applicable to any skin type. They help clear clogged pores that cause acne and remove blackheads. Just slice a mango into thin pieces and keep them on your face for 10 to 15 minutes and then take bath or wash your face.

19. Gray hair prevention: Mangoes have been known to keep gray hair at bay by applying coconut oil mixed with mango seed with the outer coat removed.

20. Great Conditioner: Mango can also be used in preparing a home-made conditioner. For this purpose, mix mango pulp with a spoonful of yogurt and two egg yolks. Apply this on your hair and leave for 30 minutes to make your hair soft and manageable.

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Looking to build lean muscles and not wanting to rely on animal proteins to help you achieve that? Here are some plant based proteins that could help you achieve your goal. Apart from helping you look good, plant based meals also protect against inflammation and heart disease, and have been promoted to help ward off diabetes and hypertension.

Oats
Oats are one of the most unique grains known to man. Just half a cup of oats can provide about 5 grams of protein along with a number of vitamins and minerals to boost your metabolism and build your muscles. Oats promote lean muscle mass, fight abdominal weight gain (a large waistline predisposes you to diabetes and heart disease), and keep you full for a long time. They are also good for blood sugar as they do not contain as much starch as other grains such as rice and wheat.

Quinoa
This is still relatively new to most Nigerians but can be purchased in a number of supermarkets or online. Quinoa contains all essential amino acids, is a rich source of the B vitamins thiamine, riboflavin, vitamin B6, and folate and is a rich source of the dietary minerals iron, magnesium, phosphorus, and zinc. It is also a good source of the B vitamins niacin and pantothenic acid, vitamin E, and the dietary mineral potassium. You can have either as a meal or a snack.

Leafy Green Vegetables
Apart from keeping your muscle mass lean, leafy vegetables are also great for the skin, as they are packed with iron, which is essential for optimal oxygen circulation during exercise, and contain a good amount of protein to help build the muscle even further. You can whip up a salad or add the vegetables to whatever you are eating for variety. Spinach has a higher protein content that other green vegetables but bitter leaves, water leaves, wild lettuce leaves (efo yanrin), afang and ugu are also great options to include in your meals.

Green Peas
Though all legumes and beans are great sources of protein, the green pea is packed with protein to help sculpt a lean mean body. It is contains an amino acid called leucine which is rarely found in plant-based protein and is critical to help build lean muscle mass and preserve it once it is formed. Add half a cup of green peas to your diet each day or least four times a week for the best effects.

Almonds
As one of the best nuts to consume for their protein content an influence over lean body mass, almonds are also rich in magnesium (helps with blood pressure), potassium (helps control inflammation and blood pressure) and b vitamins (boosts immunity and metabolism). The best option is to eat then raw and unsalted, and in regulated portions to help lean you out.

Groundnuts
The humble groundnut is one of the best foods to eat for their protein content as well as one of the most delicious. A cup of groundnut can provide about 12 grams of protein, plus plenty of iron, B vitamins, potassium, and magnesium.

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There are a group of health conditions known as the “silent killers”. They are given this name because they do not show any signs and symptoms until they have caused some major damage in the body, and if left unchecked can lead to death. The 3 most common of these silent killers are hypertension, diabetes and heart disease, which incidentally on the raise in Nigeria.

The World Health Organization (WHO) believes that about 46% of Africans aged 25 years and over suffer from hypertension. It has also been estimated by health experts that only one in three adults in Nigeria is actually aware that they suffer from the condition.

Nigeria also has the highest incidence of diabetes in Africa, with an estimated 5 million Nigerians living with the condition and only half being aware they are diabetic. The number of diabetic patients is expected to double over the next 20 years.

With over changing lifestyles, it is no surprise that these conditions, along with heart disease are on the rise. The good news though, is that most of it can be prevented if people become more aware of patterns in their current lifestyle that predispose them to getting this condition.

[url]WellNewMe.com[/url] helps you discover those factors and you can then make the appropriate changes to eliminate or reduce the risk of getting these conditions. IT IS FREE, so please visit the site have your health risk assessed. Equally importantly, if you are over 40, go have a health check.

A general misconception a lot of people make is that you can only develop hypertension or diabetes if someone in your immediate family has it. While it is true genetics plays a role in determining your risk to developing these conditions, there are not the only factors as shown in the images. Other factors such as age and lifestyle play a key role and it possible to become hypertensive or diabetic even if no one in your immediate and extended family has ever developed the condition.