09/06/2025
HEALTH IS WEALTH
It is essential to realize that Good Health is the foundation of a happy and fulfilling life. It is crucial for our overall well-being because it is a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.
A. The Importance Of Good Health.
✅A healthy lifestyle can prevent and reduce the risk of developing various diseases by maintaining a balanced diet, regular exercise routine, and proper hygiene practices.
✅Apart from physical health, Mental health is equally important. Poor mental health can cause stress, anxiety, depression, and even physical health issues while good mental health can improve our relationships, increase our self-esteem, and help us cope with the challenges of life.
✅Maintaining good health can have a positive impact on our financial stability. It prevent unforseen expenses on Illnesses and health problems which can be costly.
✅Good health contributes to a longer and happier life. It increases our life expectancy and improve our quality of life.
B. Three Important Aspects That Concerns Our Health.
1. Exercise And Your Intake.
Exercise is essential for building muscles and improving your general mood and metabolism. it also increases mental activeness. Nevertheless, it is not a proper method for losing fats. It' is just a secondary method and not primary aid to loosing fat or weight. That means, it is when exercise comes in to support a healthy dietary choice it can enhance the process of fat loss and weight management. There are fat people in the gym hence exercise can only effect a change where discipline is maintained in diet consumption.
✳️Suggested Methods And Foods To Eliminate To Properly Manage Your Weight.
i. Methods:
People from 45 and above must be able to do 21 press ups. At least Stand on one leg for 30 seconds (better 1 minute) and 10 sit-ups at a time. If you can't do this, you have to rethink how you live and make amends. Slowly and steadily, you can come back on stream to make your later years easy to manage. People at 25 and 45 must be able to do 30 press-ups at a time daily (or work towards it). Three reps of 10 sit-up
15 minutes of cardio exercise daily. There are no shortcuts, no easy gains. The key is staying focused and committed.
ii. Foods:
✅Eliminate sugars, Junk, over processed foods and drinks such as Polished rice (especially the ones from the supermarkets),
✅Eliminate all foods made from flour including cakes, all junks, sugary or overly sweet fruits like mangoes, banana, oranges, either organic or not.
✅Eliminate fruit juices, raw milk, sodas, alcohol, energy drinks and the likes.
✅Recommended fruits are those not so sweet like berries, lime, coconut, avocado.
✅Reduce your food portion. Do not take too much food at a time.
2. Structured Water.
Drinking water comes with abundant benefits for our bodies and minds. The human body needs water to keep up with it's daily functions of pumping blood through the heart and for food digestion. There are natural ways to Stay Youthful. This requires Structured Water in the body. Drinking more water is not enough and is not the key to hydration. This is the rea*on some people drinks litres of water yet still feels thirsty, sluggish or have dry skin because not all water hydrates at the cellular level. However, the body absorbs more efficiently structured (crystalline) water than regular water which makes it the key to hydration.
i. Restoring Structured Water In The Body.
✅ Eat Hydrating Water-Rich Foods.
Nature already provides us with structured water in living foods.
- Fruits like watermelon, oranges, cucumbers, berries, and pineapples.
- Vegetables like leafy greens, celery, and bell peppers.
- Fermented foods like Kefir, sauerkraut, and fermented uji enhance hydration.
✅Drink Natural And Energized Water.
The structure of water changes based on its source and treatment.
- Spring water is naturally structured and rich in minerals.
- Coconut water contains electrolytes and structured hydration.
- Herbal infusions liike hibiscus, ginger, and chamomile tea.
✳️Note:
Avoid distilled or overly processed water because it lacks the natural structure your cells need.
✅Exercise The Body To Activate Cellular Hydration.
Physical movement helps distribute structured water within the body.
- Walking and stretching helps water reach deep tissues.
- Jumping exercises like skipping rope or rebounding support lymphatic flow.
- Cold showers and sauna therapy stimulates water structuring inside cells.
✅Body Exposure To Natural Light
Sunlight And Infrared Energy.
This will enhance structured water formation in cells.
- Spend at least 20 minutes outdoors daily for optimal hydration.
- Avoid excessive blue light exposure (phones and screens) at night, as it disrupts water structuring.
✅Use Natural Salts And Minerals.
Electrolytes are essential for holding structured water in your body.
- Himalayan salt or sea salt - add a pinch to your drinking water.
- Magnesium-rich foods - like avocados, bananas, and dark chocolate.
ii. For deep lasting hydration and vitality, making these simple changes will not just enhance hydration rather it is a way of restructuring your body’s water.
3. Cholesterol And Carbohydrates.
Contrary to the norm that Cholesterol is unhealthy for the body, nutritionists affirms that they are good. The liver makes cholesterol and 80% of it comes from glucose which is the result of our intake of sugar and ultra process foods. In other words, the body converts this glucose to fat which are stored in the fat cell. These are the bad fats that do block the arteries and not red meat, eggs, butter, nor tallow and cheese. Examples of bad facts (also called altered fat) are margarine, hydrogenated oils, seed oils, poly-saturated fats like canola oil, flaxseed oil, soy oil, sunflower oil, groundnut oil etc. Examples of good fats are red meat or any kind of meat and eggs - they are good source of fats and the body loves good fat. "You need more Blood cholesterol. Associated with some cancers,
if you want healthy, strong and vibrant lives, consider getting more cholesterol in your diet" - Nutritionist.
✳️Note:
✅Vegetables without fat is like pouring water on stone—nothing enters. it is when you pair vegetables with fat you can get the best from it. For instance, the vitamin K in ugu can not be absorbed without adding palm oil, coconut oil or even egg yolk to it because vitamin K,,A,D, and E are soluble. This is the key rea*on your body needs fat so as to be able to transport them for use.
✅kpomo’ (cow skin’) contains Bovine Collagen Protein. They are specifically derived from their skin, bones, and connective tissues which primarily contains Type I and Type III collagen important for skin, bones, muscles, tendons, and ligaments a natural source of collagen, particularly Type I collagen which is the most abundant type in the human body.
i. The Importance Of Cholesterol (Meat, Red Meat, Fatty Meat).
Cholesterol is key. Things tagged as Low Fat or Low Cholesterol are not really absolute for consumption. Cholesterol is not bad. Better to have high cholesterol than low cholesterol because s*x hormones are made up of cholesterol and it is the source of vitamin D which is essential. Moreover, The Brain which is the centre of the body is the fattiest organ in the body - and it loves fat. Also, Breast Milk is the fattiest food on planet earth and it has not being killing babies. Nevertheless, Carbs are not your enemy. Refined/ added sugar are your enemy. A nutritionist highlights that, "Fat Meats And Organ meats are essential to every human being especially the MAN; Fatty Meats have cholesterol and other essential fatty acids that promote the production of Testosterone, sperms and Seminal fluids; For women fatty meats and organ meats promotes the manufacture, secretion and optimization of key fertility hormones I.e estrogen and Progesterone; Organ meats have the most vital micronutrients such as Zinc, magnesium and Phosphorus that are important for spermatogenesis; In addition, these meats promotes brain health giving your brain the most needed framework for processing thoughts, memory, pleasure and emotions; Therefore, there should not be fear eating them plenty".
ii. Beans As A Source Of Carb, Protein And Fiber.
Contrary to the norm we are taught back then in Secondary School that beans is purely a proteinous food, it has been discovered that beans are nutrient-dense.which are excellent and balanced source of protein, fibre and healthy complex carbohydrates referred to as carbs. That seemed to be a misinformation then. Beans are legumes that contains protein, carbohydrates and fibers. They are a wholesome addition to your diet so just enjoy them for what they are as versatile, healthy, and delicious foods.
✳️Somethings To Know About Beans.
✅Do not kill yourself by yourself. It is not professional to use any items like Kanwu, nails, coke, etc to cook your beans. These things actually affects the taste and texture of your beans.
✅Use garlic, ginger and red Onions to cook it. That will add taste and flavour to your beans and softens it.
✅For better nutrition, combine them with other protein sources, enough crayfish and veggies.
✅Dried beans are carbohydrate source and fresh beans are protein source.
✅Beans is more of carbohydrate than protein. It is protein-rich food with just about 40% - 44% of protein.
✅The best beans is brown and honey beans. They are richer than other beans.
✅To reduce beans gas-producing properties, you can soak dry beans for 24–48 hours (rinsing twice a day) before cooking them. This also softens the beans and makes it cook within the shortest possible time. It likewise reduces the effect of the chemicals used to store it so no more stomach pain after eating beans.
✅Beans contains 65% to 70% carbs depending on the type.
✅Your body was not made to digest beans. They were made for your microbiome. Plants are not eating for pure nutrition. We eat them to feed the bacteria, yeast, fungi, and enzymes that take care of our digestion, mood, hormones, skin, and immunity. That is the rea*on beans must not just be prepared anyhow - it must not be overcooked
✅Beans enhances productivity and performance. It contains slow- digesting starch that triggers a sustained release of glucose, therefore, energy throughout the day.
✅Beans can go well with plantain, yam, rice, garri , pap. Either cooked with them or served with them.
✅Beans also insulate against cold. Is good to eat it more in cold weather.
✳️Note:
✅Crayfish is a sea*oning and not a spice. If you add enough crayfish to your cooking, you will only need little maggi or none to give it a delicious taste. Infact, it will give your cooked food a pleasing aroma and a taste sensation.
✅Maggi is a chemical combination made in the laboratory in eighteen century by a Swedish scientist in Sweden, so use it Moderately.
✅Ginger, garlic and tumeric do give cooked foods pleasing aroma and delicious taste.
✅The worst thing you can do to preserve the nutrient content in your vegetables is to fry them. You can still consume fried vegetables but don't think you are getting a lot of nutrients from them.
iii. Fried Rice As A Source Of Carb (Resistance Starch).
Having fried rice is better for weight loss and controlling glucose than eating the same amount of freshly steamed rice. This is simply because fried rice is high in resistant starch.
✳️Benefits Of Resistant Starch.
✅The starch of freshly steamed rice breaks down to glucose after digestion but cooled cooked rice changes to resistant starch even after it is reheated, which does not reduce the amount of resistant starch.
✅Resistant starch is a type of fiber that do digest in the small intestine. So it does not raise glucose. it gradually ferments in the large intestine, thereby creating less gas than other fibers and it also creates more good bacteria in the gut.
✅Resistant starch increases feeling of fullness leading to lower calorie intake, improve blood sugar control and increase insulin sensitivity.
✳️Note:
✅The best fried rice is cooked overnight. Cooled rice is equal to resistant starch.
"Now we know why we struggle to finish the same amount of rice in a fried rice vs freshly steamed rice with dishes".
✅Rice is a stable food for more than half of the world's population and it offers several benefits when consumed in moderation.
✅There is also fake rice now and there are ways to identify plastic rice In 6 different steps: Hot Oil Test, Water Test, Fire Test, Boiling Test: Cook rice and observe the water.
✅Rice is better than wheat.because it do not contain gluten. Eat your locally made rice with veggies, protein and portioned control. Ignore those imported garbage rice including basmati rice.
✅Ofada rice is more preferable to eat. To eliminate the smell associated with Ofada rice, let it soak in cold water for approximately 30 minutes to 1 hour before cooking.
C. Focal Point
Type 2 diabetes is reversible for most people with the right diet, exercise, supplements and lifestyle. You don't have to continue taking medication endlessly. Nutritional Information on eating in a healthful manner is an informative idea meant to reform not to deform. "To improve your health over 100%, these are the Health tips to get you started: Start daily intermittent fasting - have your last meal at 6 p.m then fast till 11 a.m, eat more proteins with each meal, eat less carbs, avoid taking wheat and seed oils, take walks regularly and targeted supplementation." Likewise, never love your job to the detriment of your health. The life of the job you do is longer than the life in you so ensure to relax, rest and sleep rightly and well. On a final note, a positive thinker is a potent personality likened to a planted seed that grows to become it's kind. So, positive attitude is very important. "You body does not know the difference between real and imagined stress- it react the same way to both. Just thinking about stressful situation can spike your blood pressure and increase strain on your heart" - Nutritionist.
Nutritional Guide Today
HEALTH TREND
