Seven foods you should eat every day

Food is the most important component of our lives. Apart from providing us with the energy required for our day to day activities, food is also significant in many ways. It also protects our bodies from diseases and is responsible for cell growths and our growth in general. When choosing the type of food to take, therefore, you should choose the most nutritious food that will boost improve your health and general well-being. Below are some of the food you should consider taking at least twice a day.

1. Spinach

Spinach is a common type of vegetable found in the garden. It is usually green and leafy is one of the most nutritious vegetables. Spinach is a rich source of omega-3s and folate which helps in reducing the risks of getting heart disease, stroke or osteoporosis. Folate also helps increases blood flow to the nether regions which helps cushion you against age-related sex issues. This plant is also equipped with a compound known as lutein which helps to improve your sex drive by fighting macular degeneration. Substitutes for this plant with the same health benefits include romaine lettuce and kales.

2. Eggs

Eggs are the most nutritious products of poultry. It is one of the few foods considered as “superfood.” Eggs contain many types of nutrients most of which are rare in the modern food. Eggs contain folate, phosphorus, selenium, calcium, zinc, and vitamins; A, D, E, K, B6, B5, B12, B2. These nutrients improve the overall health of the body. Eating eggs also increase high-density lipoprotein (HDL) which reduces the risks of heart disease, stroke, and other common health problems. Eggs also contain nutrients lutein and zeaxanthin which help improve the eye health by counteracting degenerative processes that affect our eyes as we continue aging.

3. Yogurt

Yogurt is a dairy product made from milk. Yogurt higher nutrition value is attributed to the fermentation process it undergoes. Fermentation produces millions of probiotic living organisms that help improve the body immune system. This, when combined with millions of beneficial bacteria found in the body, provides greater protection against diseases such as cancer. However, not all yogurt has probiotic; therefore you should check their labels and look for the keywords “live and active cultures” which shows that the yogurt is probiotic. Yogurt is best taken with blueberries, honey, and walnuts during breakfast.

4. Avocados

Avocados are the most popular in the cosmetic industry. Avocado is highly nutritious and contains many nutrients necessary for good health. Its often referred to as “superfood” as it is highly nutritious. Avocado contains the essential nutrients including Vitamin K, folate, vitamin C, potassium, Vitamin B5 and vitamin B6. It also contains monosaturated fatty acids which are a significant component of olive oil. Olive oil has many health benefits including preventing of heart diseases and its antioxidants properties. Avocados also contain fiber which assists during digestion of food.

5. Carrots

Carrots are commonly eaten raw and also used as a common food spice. Carrots contain carotenoids which help in reducing the risk of different types of cancers. Carrots also help in reducing the risks of inflammatory conditions such as Asthma. Carrots also help in strengthening your teeth and as cheap source of vitamin A. vitamin A helps in providing stronger eyesight. ½ cup daily intake of carrot is enough to keep your good health. In its absence carrot’s nutritive value can be replaced by sweet potato, mango or pumpkin.

6. Tomatoes

Tomatoes are another type of food you shouldn’t dare miss it. Tomatoes are found in two types; red and processed types. Red tomatoes contain the antioxidant lycopene in higher quantities. Processed tomatoes, on the other hand, contain lycopene which is easier to absorb. Lycopene is important in decreasing the chances of lung, bladder, stomach, prostate and skin cancers. It also helps in reducing the risk the coronary artery disease. Taking at least eight cherry tomatoes a day which translates to about 22 mg of lycopene is best for your health. Red watermelons and guavas can substitute tomatoes health benefits.

7. Blueberries

Blueberries are popular in North America for their high number of antioxidants in their berries. The antioxidants help prevent major diseases such as diabetes and cancer. Blueberries are also rich in vitamins A and C and fiber which boosts cardiovascular health. The fruits health benefits can be substituted by Acai berries, strawberries, and purple grapes.


Ensure that you take the above foods with other foods to ensure that you have a well-balanced diet. Maintaining a balanced diet ensures good health and helps prevent major ailments and diseases.

15 healthy snack ideas for adults

In today’s busy workplaces, snacking-or even dining at one’s desk has become the norm. Unfortunately, this fast-paced business climate doesn’t allow employees much time to seek out healthy goodies, leaving them mainly at the mercy of office vending machines or fast-food establishments. Here are six healthy snack ideas one can carry to work that is not only filling and delicious but also high in nutrients and low in fat and calories.

Here are 15 healthy snack ideas for adults

1.Small Sandwich

Having a large-sized sandwich for a regular lunch as a snack is too big for an afternoon, so it is advisable to have a small version. You can choose whole grain bread and have lots of veggies and top up with a slice of a ham or turkey breast. This small sandwich offers a more substantial number of vitamins, and all require minerals with less than 300 calories.

2.Apple and Peanut Butter

This snack is more like a fruit and nut, but it is fun to slather little peanut butter onto a fresh apple slice. The apple snack is loved by many as it has had a high level of fiber. Adding natural peanut is the best choice since it has no added sugar you can opt for almond butter with your favorite fresh fruit or cashew butter and all these will do magic to your snack

3.Fruits and Yogurt

Yogurt is excellent food when added to your diet, but they are not good if added some sugary mix-ins. You can take a plain yogurt like the plain Greek yogurt and add some fresh berries and stir, and this will make a tasty snack. It is rich in protein, calcium and other beneficial probiotics which are about 150 calories.

4.Rice cake

A plain rice cake is another great snack with a low level of calories and relatively bland, making it a good base for all topping. You may add an egg salad sandwich filling. Having 2 rice cakes added with a ¼ cup of some egg salad contains eight grams of protein and a lot of Magnesium , zinc and selenium and about 260 calories.

5.Cottage and crispbread.

The crispbread is made of dry and flat cracker made with the rye flour and also available in multigrain and whole wheat versions. They are delicious, but they may be a tastier snack if topped up with delicious and healthy topping like the cottage cheese which is rich in calcium and protein. You may use the nut butter, lean meat or fruit preserves as a topper for this snack.


Popcorn is one of healthy snack you can have around because they are rich in fiber and low in calories as long as you don’t top it with melted butter. Taking a regular bag of popcorn as a snack is less than 300 calories. If you feel you need something as a topper to spice up your popcorn sprinkle parmesan cheese.

7.Fresh nuts and fruits

At times the best snack is the simple ones like fresh fruit and a handful of nuts. With this snack, you will get enough minerals, fiber, vitamins and healthy fats with less than 200 calories. You can try a combination of bananas with walnuts or pecans as they are all delicious and good for your health.

8. Crackers and Tuna

Buy whole wheat crackers then slice up the stalk of celery and add some canned tuna, and this is a delicious snack with a high level of protein, fiber and omega three fatty acids which your body needs every day. It is low in calories as six crackers, and 3 ounces of tuna have 200 calories.

9. Fresh Veggies and Hummus Dip

Hummus may contain a lot of ingredients but at the base have the chickpeas and tahini and a sesame seed paste. The chickpeas are nutritious as they don’t have saturated fat or any cholesterol and are rich in proteins. They help in preventing cholesterol in building up in your blood vessels and help in maintaining blood sugar level.

10. small salad.

Taking a fresh and crisp salad will help you wait until dinner time. The snack is made of green salad, dried fruits, fresh vegetables, and nuts. A simple garden salad is low in calories and rich in vitamins fiber and minerals. Add a small dressing of salad or vinaigrette. The dressing may add 200 calories per 2 teaspoons but pack some lemon or lime wedge to squeeze on your salad at snack time.

11. soap

Taking a cup of soap is soothing and warm on a cold day. Taking a leftover soap can be an excellent snack for the next day. It is advisable you take vegetable soap as it has a lot of nitrates. Always look at the calories count as they vary.

12. Guacamole on Celery Sticks

You may drop a lot of unnecessary fat and calories fat by applying guacamole to a crisp celery sticks. The Guacamole is made with avocado thus high in nutrients and monounsaturated fats making it a sweet snack.

13. Dried fruits

This snack can satisfy that midafternoon sweet tooth since it is rich in fiber, Avoiding adding a lot of sugars have a moderate snack.

14.Dark chocolate

There is nothing with taking chocolate as a snack it is rich in magnesium and natural stress reliever.

15. Roasted Chickpeas

These are snacks rich in protein and low in calories.

12 ways to control your food portion sizes

Most of our eating habits demands for an immediate intervention. You don’t want to eat for the sake of wiping out the plate. Some eating habits are as a result of the culture of feeding advised by elders in the name of cultivating fast growth. As a result, many have ended up feeding on junk food without control. Eventually, the result is the excessive weight that again starts reckoning for measures of cutting it down. Scientifically, you need to burn more calories than you are taking. Nobody is doomed for the heavyweight and the following portion control tips are a justification for this statement.

  1. Taking water before meals

Gulping down a glass of water before you eat is a natural means of making you much less of the meat pieces. Drinking water first is not only healthy but also a means of eliminating water fast. Keeping your body hydrated in the course of the day will prevent you from eating when you are not actually hungry.

  1. Have vegetable filers

Use vegetables in bulk. Although some veggies do not match your sweet cravings, they will assist you a great deal in burning calories. For instance, you could use spinach as a sandwich topper. Whole-wheat pita is a nice substitute for junky bread.

  1. Eat less of carbs

Change your mindset concerning the starch meals and grains. Make carbs the topper as opposed to where it has always dominated the base. Rather than placing bulk granola on the base, fill the bowl with some yogurt and sprinkle the top with some few granolas.

  1. Cultivate the culture of slow eating

Did you know that slow eating is catalyzed by mood and environment? If not, try out this; set the scene by listening to a relaxing music. By doing so, chances are, you will enjoy eating in a slow relaxed mood thus taking a bit longer to finish the meal. The longer you’ll take, the lesser the portions in your stomach.

  1. Swallow some appetizer

Just before diving into your favorite meal, slurp some amount of soup. Research shows that starting your meals with soup naturally reduces your calorific level. It also curbs your appetite.

  1. Using a tall glass

It’s not harmful having a cocktail alongside your meal, especially to the friends of cocktail. However, excessive intake of the amount could negatively impact your physical fitness. Why don’t you trick yourself by using a long glass, taking one sip at a time? The eyes will believe it is more and you will love the results.

  1. Avoid skipping meals

Skipping meals induce the stomach to begin rumbling some hours before you have your meal. These sounds resonating from within your tummy are press-ups for food you are about to gobble down. Eventually, you will overfeed! Aim to eat a balanced diet in every meal.

  1. Embrace the scales and measuring cups

This old-school tip will help you adopt the right amount of food for your body. You may not necessarily use them in the entire life. They are just used for the purpose of measurement. At the end of the day, you will automatically learn the amount without them.

  1. Have enough of proteins

When you find yourself continuously shoveling foodstuff in your mouth during the day, it is a symptom enough that you are having less proteins in your plate. People who eat less of protein are likely to get hungry first, according to research from the University of Sydney.

  1. Avoid distractors when eating

This must maze you. Research shows that when you get distracted while eating, you will eat more. Avoid eating while watching television. If you are in the office, consider taking your meals in a closet zone.

  1. Get enough sleep

When one gets tired, there is a temptation to eat more. Studies show that fatigue stimulates hunger hormone. Lack of enough sleep only extends the fatigue. Have enough sleep for you to have enough food.

  1. Write and observe an eating diary

Write down what to eat, where, when and why you will eat a particular meal. This will make you aware of the food you put into your mouth as you observe a healthy diet altogether. It will also impose the discipline of time to eat which is a major contributor for overfeeding.

The bottom line

Break the culture of increasing the size of the plate with each passing birthday. Overeating won’t make you any stronger. As matter of fact, it will badly mess with your blood sugar level. Fortunately, the lists compiled above have come at a point when they direly needed. These tips will help you reel in your portions in a bid to lead a healthy life.


Why Health Education is Important

Health education is a development that is based on different social sciences. These include environmental, physical, psychological medical and biological sciences. Its main aim is to promote good health behaviors among individual, community, group and even institutions. As a result, it reduces the chances of diseases infection, disability cases, and premature deaths. Health education impacts positive changes in health behaviors people practice. It also helps change our working environments to influence factors that affect our health behaviors negatively. But do health educations help? In this article, we discuss the reasons why health education is considered important.

1. A Better Way to Spread Medical Knowledge

According to research, good health behaviors protect us from disease attacks. But not many of us understand which practices that are considered to be healthy. It’s also true that a good number of adults did not attend classes that taught about positive health behaviors. But with health education, people who never got a chance to get into such classes get an opportunity to access this knowledge. This is why every government should work to promote this education in its country. If we do not educate the adults on the right path, from whom will the children learn? And as they always say, education is the third eye for human beings. Also, not every person will be able to understand what every word in medical books means. But with health education, people will be able to get explanations on different terms that might appear to be confusing. People will also be able to handle different medical conditions that are likely to attack them.

2. Improved Health Status

Through health education, improved health status has been experienced in families, communities, states, and the world at large. Health education gives people an opportunity to learn how to take care of themselves. For example, when students learn something new about good eating habits at school, they are likely to share it with their families. By sharing this information, people can improve on personal, family, community and national health status.

3. Reduced Number of Deaths

According to research, most of the American deaths are as a result of heart-related diseases. But with proper health practices, it is possible to prevent and eliminate these diseases out of the society. However, without the necessary education, many people will not understand what heart diseases are or how they can be prevented. This is the reason why we need to invest in proper health education practices. Apart from heart attack diseases, practicing good health behaviors prevents respiratory related diseases.

4. Improved Mental Health

American researchers claim that a large part of the American teenager population experiences mental health disorders such as depression, anxiety among other problems. However, a good number of these youths hardly understand what is going on with their bodies and what would be the cause. But till when is our teenagers going to suffer from such conditions? It is for this reason that we call for proper health education to be done in schools. This will help them understand different signs related to health diseases and learn how to deal with them. As a result, the number of students engaged in drug activities will be reduced. Metal disorders are also associated with adults. It is good that we make sure that they too are educated on the matter.

5. Creating a Better Future

Our health tomorrow is determined by our health today. With better health today, better health conditions shall be experienced in the future. Also, the more we educate our kids on the body and social health, the stronger and better our future generation’s health shall be. Psychologists claim that, with improved social health, people can make better friendships that can improve their self-esteem.

6. Saves Money

When we focus on preventing diseases, we save ourselves a lot of cash. This is the money that could have been used in hospitals to cater for treatment and medication. This money can be invested elsewhere, to improve on personal, family or community economic welfare.

Who is Responsible for health Education?

Health educators include all medical specialists from doctors, nurses, to pharmacist. In our localities, society and religious leaders play a big role in promoting health education. At school, teachers are responsible for educating students, on what good health behaviors are. It is also important that you share information gained from health educators with your friends.

In conclusion, health education is an important part of our lives. Through health education, we experience improved health status, reduced number of deaths, improved economy, and a better future. Note: Health education starts with you.