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Showing posts sorted by relevance for query food that can help you sleep. Sort by date Show all posts
Showing posts sorted by relevance for query food that can help you sleep. Sort by date Show all posts

Wednesday, 28 January 2015


Food and stuff that help you sleep better

           Image result for pictures of people sleeping at work   Image result for pictures of people sleeping at work                        

Errm....Yes this is new, we will be doing this as often as possible, at least once a month. Aside from me writing, we will be featuring short, straight- to- the- point interviews from medical professionals on various health topics. (after all, our blog is focused on health, diet and nature before all other issues).hehehe.
We are just trying to create fun while you read, learn, laugh and get inspired.
I'm excited about this...Send us a mail if there is anything you would love us to talk about.

See this little write up we did on insomnia..
Enjoy:

         
                               Image result for pictures of people sleeping at work
Sleep has a huge effect on how you feel throughout the day, and nutrition plays a role in how well you sleep. Food relates directly to serotonin, a key hormone that — along with Vitamin B6, B12, and folic acid — helps promote healthy sleep.

A stressful job or some other problem in your life can keep you awake, and it can lead to serious health problems, including heart disease and depression. But before you reach for the latest prescription drug, reach for your spoon, fruit and food basket..Lol. Revamping your diet can go a long way towards improving your sleep quality, provided you opt for foods rich in the right sleep-inducing ingredients.
Sleeplessness not only leaves you feeling exhausted, but can also end up dampening your moods.
 Here are some fruit and foods that can help:

Cherries
All varieties of cherries are naturally high in melatonin, a hormone that makes you sleepy.try eating udala/agbalumo

Fresh Herbs
Fresh herbs can have a calming effect on the body. For example, sage and basil contain chemicals that reduce tension and promote sleep. try cooking with nchanwu/ scent leaves/efirin.

Milk
Dairy products are rich in the amino acid tryptophan, which helps in the production of the sleep inducing brain chemicals, serotonin and melatonin.

Other helpful snacks are:
 Herbal teas, such as camomile, passion flower tea and valerian, have a sedative effect.
yogurt, oats, bananas, poultry, eggs, peanuts and tuna as they all contain good amounts of tryptophan.

These can also help:
Research has shown certain minerals to be effective as a natural remedy for insomnia. Magnesium and calcium work together to calm the body and help relax muscles.  A lack of these minerals may cause you to wake up after a few hours. Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, While Magnesium deficiency, chronic insomnia is one of the main, central symptoms. Magnesium rich foods include spinach, banans, nuts, seeds, fish and wholegrains.  
Exercise and fresh air can help you sleep soundly. Exercise produces endorphins which lift our mood and increase metabolism. However, exercise produces stimulants that stop the brain from relaxing quickly, so it's better to exercise earlier in the day rather than last thing at night.  

Restless Legs Syndrome, a constant urge to move the legs, often accompanied by a tingling sensation can disrupt sleep. It is often experienced at night and may be indicative of iron deficiency

Wednesday, 22 March 2017

Eat Celery, It Will Help Relive Pain and Stress



                                 
celery

Celery has strong antioxidant properties that reduce inflammation and joint pain. It can greatly benefit people with arthritis. It can also benefit people with asthma and acne, infact, the ancient Romans believed that celery had healing powers, especially when it came to headaches. We are often times interested in apples and spinach that we forget other very important veggies. I eat Celery at least once a week and it has helped a lot in improving my health.
 
Improve eye health
You probably know that vitamin A is vital for eye health. Well, celery can give you up to 10 percent of the daily recommended vitamin A. It also contains polyphenol phytonutrients that help maintain perfect eyesight.

 Improve your digestion
Celery has lots of water and fiber will improve your digestion. Most importantly, it will help remove toxins from your body. Consequently this will make it easier to lose weight and reduce risk of diseases.

Thursday, 6 November 2014


Walnuts
 Image result for pictures of nigerian walnut fruit

That wonderful black shell fruit.
We often see it been hawked or sold in the markets, if you do not want to buy the already cooked wallnut, you can buy it raw from our local markets and prepare it yourself.(note that, it takes a long time to cook---yes I know, you don't want to finish your Gas.. lol)

Walnuts belong to the tree nut family, like cashews and hazelnuts.
It contains a good amount of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin.
These are some of the many Health benefits of Walnut: 
     
  Image result for pictures of nigerian walnut fruit
Antioxidants
Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods. This includes the quinone juglone, the tannin tellimagrandin, and the flavonol morin.6
Walnuts contain antioxidants that are so powerful at free-radical scavenging that researchers called them "remarkable,"7 and research has shown that walnut polyphenols may help prevent chemically-induced liver damage.
     Image result for pictures of african walnut fruit

 Helps you sleep
The nuts can improve sleep, as they contain hormone melatonin, that induces sleep and helps regulate sleep. This makes walnuts a great evening or bedtime snack for improving your sleep.
Great for your hair
Walnut is a good ‘hair food’ too. This is because walnut contains biotin (vitamin B7) that helps strengthen hair, reduce hair fall and improve hair growth to certain extent.

 

Boosts your sperm quality
Eating 2.5 ounces of walnuts per day improves semen quality in healthy young men, researchers say. According to a study by UCLA researchers, eating 75 grams of walnuts a day improves the vitality, motility, and morphology of sperm in healthy men.

     
Image result for pictures of african walnut fruit
 Diabetes
The beneficial dietary fat in walnuts has been shown to improve metabolic parameters in people with type 2 diabetes. Overweight adults with type 2 diabetes who ate one-quarter cup of walnuts daily had significant reductions in fasting insulin levels compared to those who did not, and the benefit was achieved in the first three months.
 Great for pregnant women
Mothers-to-be who eat a diet rich in fatty acids such as those found in walnuts can reduce the baby’s chances of developing food allergies, researchers say. The research found that if a mother’s diet contains a certain group of polyunsaturated fatty acids (PUFAs), the baby”s gut develops differently. The PUFAs are thought to improve how gut immune cells respond to bacteria and foreign substances, making the baby less likely to suffer from allergies.
Enjoy!




 


 

Tuesday, 30 December 2014


Refugee father uses daughter as collateral for N600,000 loan in Bakassi
         Mary and Okon
This is long sad story of how sickness and starvation has become a normal occurrence amongst the displaced Bakassi indigenes...it's a must read..they really do need urgent help.
the piece was written for Punch news by Temitayo Famutimi.
Read:
Apart from hunger and ill health ravaging the camps of displaced Bakassi indigenes, TEMITAYO FAMUTIMI uncovers the story of a 12-year-old girl whose refugee father has pushed into servitude
In the dusty village of Akwa Ikot Eyo Edem, Akpabuyo Local Government Area of Cross River State, Edet Okon sat down in front of St. Mark Primary School.
Sitting cross-legged on the concrete floor on one of the blocks of classrooms he now calls his home, the 40-year-old father of three leaned forward to exchange pleasantries with this correspondent.
Okon’s immediate family members and 963 other households had fled their ancestral homes in Efut Obot Ikot in the ceded Bakassi Peninsula in March 2013.

In the beginning
They escaped the alleged sacking of their villages and fishing posts by Cameroonian gendermanes in which some Bakassi indigenes reportedly lost their lives, while scores sustained varying degrees of life-threatening injuries.
The onslaught followed the Federal Government’s handing over of the ceded Bakassi Peninsular to Cameroon in 2007, in compliance with a 2002 International Court of Justice judgment.
After having travelled by boat and foot over several kilometers to safety, they took shelter in two of the three blocks of classrooms at St. Mark Primary School, and another classroom block at Community Secondary School in the same Akwa Ikot Eyo Edem community.
Okon, like his fellow displaced Bakassi indigenes, left behind all his property and means of livelihood, majorly fishing nets and boats, as they ran for dear life.
The Cross River State Government took responsibility for their feeding since they relocated from Bakassi. But since September 2014, relief materials, including food stuffs, have not been provided for the hundreds of displaced indigenes camped in the two schools.
The camps had literally been turned into a melting pot for hungry and largely sick refugees, many of who now live on handouts from churches and local farmers in the community.

His daughter now a collateral
Okon, who joined our correspondent on a tour of the overcrowded refugee camps, appeared less bothered about the life of squalor they now lead.
The fisherman lost his first daughter, Blessing, to the cold hands of death in September 2013, after battling with blood cancer for five months.
But Okon’s agony did not end with Blessing’s death. Indeed, he now lives in the pool of the anguish of a man who has to practically sell his child into slavery. To raise funds for the series of medical tests, drugs, feeding and hospital bills incurred by Blessing, he opted to secure loans from someone to save her dying daughter.
With no property to guarantee the loan, Okon gave up his second daughter, Mary, as collateral to secure the sum of N600, 000 given to him in installments.
Our correspondent gathered that the creditor is a civil servant based in Calabar.
“I was desperate to save Blessing from dying. Her situation had become critical at that time. That was the only thing I could do to salvage the situation. I am heartbroken,” Okon said, as his voice faded off, breaking down in tears.
As tears rolled down his cheeks, he recalled the day he ‘sold’ her daughter into servitude.
“I don’t know what came over me. It was sheer desperation I gave out my daughter so that the man would accept to give us the money,” Okon added, fighting back regrets of what many are likely to regard as condemnable.
Our correspondent reached out to the intermediary, Daniel Ufot. He helped Okon to negotiate the N600, 000 loan from the creditor. On getting to the residence of the 59-year-old Ufot, who lives some five kilometres away from the camp, our correspondent found Mary in his residence.
Ufot explained that some plain-cloth security operatives keeping watch on the camp had asked him to bring Mary from Calabar to meet with his father who he had not seen in 19 months.
“I do not know Okon from Adam. But since I’m an expert in money lending, I offered to help him after having learnt of his predicament on how he had been battling to save the life of his daughter.
“But unfortunately, he could not provide any form of collateral to secure the loan. But the creditor, in his magnanimity, agreed to have her daughter as collateral since she was the only valuable ‘thing’ he could offer,” Ufot said.
In a chat with this correspondent, Mary, who was a junior secondary school 2 pupil before they left Bakassi in March, 2013, has since dropped out of school following their displacement from the oil rich peninsular. She shared horrible tales of inhuman treatment in the hands of her father’s creditor.
Every morning, Mary hawks bottle water on the streets of Calabar, where, incidentally, Mary Slessor stopped the killing of twins. Observers may also spot the irony in the name of the legendary missionary and the enslaved Mary Okon. She added that on any day she failed to exhaust the sales of her wares, her new guardians descended heavily on her, beating her mercilessly in the process.
“The man my father is owing has three female children and some other relatives are also putting up with us in the house. They normally give me a revenue target of N1, 000 daily.
“And sometimes when the market is bad and I don’t finish selling the water, they beat me up. They treat me very badly. I eat only once in a day and that is in the morning.
“I wash all their clothes, including the ladies’ pants, and do other house chores, too. And if I hesitate on washing their pants, they get infuriated and throw objects at me at will. I will not feel happy if I go back there,” she narrated.
Yet, Ufot insisted that he only brought Mary to meet with his father as a respite since he had not set his eyes on her for about 19 months.
“There are no signs that they would be repaying the loan. I only obeyed the instruction of the security men. She will be on her way back to the creditor’s place in Calabar,” Ufot said.
When contacted, the Refugee Camp Leader, Etim Ene, confirmed to our correspondent on the telephone on Monday that Mary has indeed returned to the creditor in Calabar.
Ene said, “Mary has been taken to the creditor’s house in Calabar South. He was taken away by the guarantor, on December 2.”
Efforts by our correspondent to trace the address of the creditor, whose name is given as Asuquo Etim, said to be residing on Atimbo Road, Calabar South Local Government Area, was abortive. The creditor is said to be an employee of the Cross River State Urban Development Agency.
Ufot had earlier refused to allow Mary to travel with our correspondent to her master’s residence for fear of the unknown.
Mary’s mother was away in the farm during a visit by The Punch.

Nursing mother feeds on garri
The expectation of a baby often brings excitement and joy. But for displaced Bakassi indigenes camped in dilapidated and overcrowded classrooms in Akwa Ikot Eyo Edem village, the birth of a newborn baby cause them anxiety and sorrow.
          
Thirty five-year-old Nkese Peter gave birth to her fifth child, Bright, on September 27 in the camp. On sensing the economic burden the new-born baby would have on the finances of the poor family, Nkese’s husband, Simon, a Bakassi fisherman before their displacement, tried to make ends meet by taking to small scale farming.
But bad yields, occasioned by his inexperience with the agricultural activity, had made him record successive losses. Compounding their woes is the alleged failure of the Cross River State Government to provide the camps with food and other relief materials for three months running.
To keep body and soul together, Nkese, a nursing mother, now survives on garri daily. Yet, medical experts are of the opinion that a staple food like garri would do little in boosting the production of milk, a newborn is expected to feed on.
“Feeding is my major challenge. I’m facing hunger. I eat once in a day and that is garri, which I drink once in a day. The simple question I want to ask the authorities is: When are they coming to see us and resettle us? We are really suffering. We need assistance; we are not finding it easy staying here,” the distraught mother of five said in an emotion-laden voice.

Like mother, like son
Following a request by our correspondent, the only resident nurse in the camp, Patricia Asuquo, agreed to examine Nkese and Bright.
“They are both anaemic,” the medical official declared, as she pulled their lower eyelids down one after the other.
Facing two months old Bright, whose body was covered with rashes, Asuquo explained that the poor nutrition of her mother was telling greatly on his feeding and resistance to “little illnesses and body reactions.”
“The baby is not sucking any nutrients from the mother. The mother is malnourished herself, so what do we expect from the child?” Asuquo lamented.
The medical official who is in the employ of the state government explained that the poor nutrition of the displaced persons, coupled with the poor sanitary and unhealthy condition of the camp, was dealing a devastating blow to their health.

Health centre without drugs
Yet, the health centre which the nurse solely oversees had run out of drugs as of December 1 when our correspondent visited there. The only drugs she dispensed were Paracetamol and Vitamin C to patients suffering various ailments such as pneumonia, typhoid and malaria fever.
“There is no drug, there is no food. My job was easier when there were drugs. Many of their children have rashes and poxes but there are no anti-biotics to treat them. The situation is that bad.
“I think they need to experience a better life than this. Many of those suffering ailments simply lie down helplessly,” she added as she took our correspondent on an inspection of the health centre.
While expressing concern over the condition under which they live, the nurse lamented that attending to over 3,000 displaced persons in the two camps was overwhelming.
One of her major challenges, she added, was the fact that she had not had a break since 2013 when she was posted to oversee the provision of primary health care to them.
“I’m overwhelmed. That is my challenge. As a health staffer, I am supposed to run shifts and have some off days. But since I resume here in 2013, I work from morning till evening and at times I spend the night in the stuffy health centre. No offs, no shifts, no leave, no inconvenient allowances. The way they abandoned them, they have also abandoned me,” Asuquo said.
A 69-year-old widow, Bassey Eyo, lamenting the untoward hardship she had been going through since she returned from the ceded Bakassi peninsular, asked if it was fair for them to be on the receiving end of “utter neglect.”
“I have enough firewood to cook but there are no foodstuffs. How long would I continue to sleep on empty stomach?” she asked, bursting into tears.
Leader of the Bakassi returnees in the camp, Mr. Etim Ene, said the aged in the camp now “look haggard occasioned by hunger and want.”
According to him, the young returnees desperate to eke out a living are now being recruited by politicians as thugs.
“It is running into months now since food was distributed to us in this camp. Many of us have become sick due to poor nutrition. The sick ones among us go to the various churches for feeding and healing.
“It is saddening that the state government has totally abandoned the people of Bakassi. No help from the agencies. The hunger is much especially among the elderly ones.”
But the authorities are always quick to boast having resettled and rehabilitated many Bakassi returnees while also claiming to have equipped them with skills capable of making them self-reliant.

‘We are also hungry’
However, hundreds of returnees at the Obutong and Ikot Efiom resettlement centres, Bakassi Local Government Area, disagreed with the authorities during a visit by our correspondent.
The returnees in the two resettlement centres were the first set of displaced indigenes that left the ceded territories in October 2009.
They moved into the mini-flats in the resettlement centres built by the Cross River State Government in January 2010.
In spite of what many would describe as a kind gesture from the government, the “resettled” returnees described themselves as “political orphans.”
General Coordinator of the two centres, Prince Aston Joseph, said, “I hate to hear that we have been resettled. They provided over 2,800 households with 343 mini-flats and they call that resettlement.
“Bakassi people are fishermen and we marry more than one wife and give birth to a large number of children. They allocated us empty houses with no facilities. The only property given to each household is a single bed.
“Can you imagine how a family with between eight to 15 children will share a bed? When we moved in here in 2010, they only fed us for three months and since then, they abandoned us.
“No food, no rehabilitation, no resettlement. Their talk of empowerment is untrue. They only brought forms for skill acquisition and we filled and returned to them but we haven’t heard from them ever since. None of the skill acquisition programmes has been implemented here.”

Death by starvation
Lamenting the toll of hunger on the Bakassi indigenes, secretary of the returnee association in the two resettlement centres, Linus Asuquo-Essien, said one of them died of starvation in September.
The deceased, 38-year-old Edet Archibong, was said to have been complaining of starvation for weeks and had been living on food donations from his co-returnees.
“We complained to the Bakassi Local Government officials and the state government about the state of affairs with Archibong but they did not respond. People were tired of fending for him so he was left alone.
“At a point he took ill and his condition deteriorated in August. Those people who used to support him thought he had Ebola and everyone distanced themselves from him. The government officials refused to come and we lost him in the process.
“We requested that the government people should arrange for his burial, but they refused to heed our call. We had to procure gloves and we did the interment ourselves,” Asuquo-Essien explained at the site where Archibong’s remains were interred.
But the Cross River State Government said it remained committed to providing the displaced Bakassi indigenes with “mass care” and prioritising their “basic needs”.
Officials at the Governor’s Office, however, noted that it was true that the displaced Bakassi people housed in schools-turned camps in Akpabuyo Local Government Area had stopped receiving food and other relief materials since September.

‘No food for Bakassi refugees anymore’
Director General State Emergency Management Agency in the Cross River Governor’s Office, Vincent Aqua, blamed the development on the resolve of the state government to replace the distribution of food and relief materials with “conditional cash transfer of N5,000” to each household.
“We decided to replace it (foodstuffs and relief materials) with conditional cash transfer. It is easier and it helps them more as they can determine what they want to do with the money they are given.
“The Cross River State Ministry of Social Welfare is where the conditional cash transfer is domiciled and they are working out the modalities and any moment from now they would start getting it,” Aqua said.
He argued that he was aware the Bakassi returnees’ health would have been deteriorating due to starvation. “They could have a drop in their health status in very recent times. But their health condition is not too bad,” he added.
According to the SEMA DG, the Bakassi returnees in Obutong and Ikot Efiom resettlement centres have been resettled and would no longer enjoy the distribution of relief materials.
“We can no longer give food to people at the resettlement centre. They have been given accommodation and equipped with skills and empowerment tools. You cannot begin to carry out rehabilitation for people who have been resettled by the government,” he said.

Waiting for the UN
While thousands of Bakassi indigenes have since relocated from the ceded territories and returned to Nigeria to pick up the pieces of their lives after their displacement, hopes of reintegration have continued to elude them.
Sadly, as thousands of them look forward to being economically empowered and become financially self-reliant, there are no accurate statistics of the number of displaced indigenes who have yet to be resettled.
Aqua acknowledged that there was “no clear cut programme” that has been put forward for the resettlement of thousands of Bakassi refugees who have yet to be catered for.
“We have not compiled their statistics. When there is a programme we will begin to compile data to fit into the plan,” he added.
Noting that Cross River State had been carrying out “humanitarian disaster management” which runs into millions of naira, the SEMA DG lamented that the Federal Government had done little to alleviate the suffering of the Bakassi indigenes.
He explained that the state government was now looking up to the United Nations to help resettle the thousands of displaced indigenes with a view to giving them a new life.
“There is an indication that the United Nations High Commissioner for Refugees is interested in the resettlement of the Bakassi people.
“We hope that by next year (2015) they (UNHCR) will begin to discuss with us about resettlement. We also hope that by next year the Federal Government would move towards their proper resettlement,” Aqua stated.

FG’s reaction
When contacted on the efforts by the Federal Government to permanently resettle the Bakassi refugees, Director of Press and Public Relations, Federal Ministry of the Interior, Alhaji Ade Yusuf, said, “I don’t have any information about that. If I find out, I will get back to you.”
But the National Emergency Management Agency explained that it was not aware that Bakassi returnees in housed in refugee camps and resettlement centres were starving.
NEMA South South Zonal Coordinator, Mr. Ben Oghena, told our correspondent that the Federal Government through the agency had over the years distributed “quantum of relief materials” to the returnees.
“The Cross River State government has not told us that they have been overwhelmed. They should tell us. Then we can see how we can support what the state government is doing,” Oghena stated.
Noting that NEMA had not been treating the plight of the refugees with levity, the NEMA boss observed that the agency in collaboration with relevant government agencies were looking at “permanent solutions” to the problems of the Bakassi people.
“It’s (Bakassi returnees displacement) taking too long and it’s the state (Cross River) and their local government can tell us what the plan is. The land where they will be resettled must be provided by them because it is not the Federal Government that will do that,” he added.
In 1994, the Republic of Cameroon led by its President Paul Biya, brought a case before the International Court of Justice to rule on the sovereignty of the oil-rich Bakassi Peninsular.
Before then, there had been decades of border skirmishes and palpable tension between Nigeria and Cameroon which almost degenerated into a war in 1980.
After eight years of legal tussle at The Hague, Netherlands, the ICJ in its judgment dated October 10, 2002, ruled that “sovereignty over the Bakassi Peninsula lies with Cameroon.”
The caveat, which followed the ICJ verdict, was that the judgment was “final, without appeal and binding for the parties (Nigeria and Cameroon).”
On August 14, 2008, Nigeria formally handed over the oil rich peninsular to Cameroon, withdrawing troops from the hitherto disputed region whose population are predominantly Nigerians of the Annang, Efut, Efik and Ibibio ethnic stocks.




Thursday, 26 March 2015

Fruity/Veg Talk:Lettuce

           

Lettuce, This beautiful, nutritious rich leafy green vegetable belongs to the daisy family of Asteraceae. Scientific name: Lactuca sativa. It is a small size annual plant that flourishes well under sandy or humus soil.
 Lettuce is sometimes called “the perfect weight loss food” and “rabbit food,” ..and yes, rabbits love lettuce. It has amazing healing benefits and calories and comprises of about 20 percent protein.
Like cabbage, lettuce can be used for salads, sandwich, burgers etc or you can eat it alone.

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