Eating Foods That Contains Antioxidant

Eating Foods That Contains Antioxidant

Antioxidants are substances that scavenge free radicals produced by cells as the body processes food and as a reaction to environmental pressure and changes.
Free radicals are unstable molecules. They are potentially harmful. When they accumulate, they may cause oxidative stress which damages important cell structures and may lead to chronic diseases.

Antioxidants are produced by the body and can also be found in food.

Antioxidants produced by the body are called endogenous antioxidants. Those found outside the body, in food are called exogenous antioxidants.

Examples of antioxidants include lycopene, vitamin A, vitamin C, vitamin E, Manganese, beta- carotene. There are many others and each performs a different function, that is why we keep screaming ‘eat a balanced diet’.

There are several food sources of antioxidants, Some of these can be destroyed while cooking, cooking also makes some others readily available for the body to utilize. An example is tomatoes which contain lycopene, cooking makes the antioxidant, lycopene available for the body to use.

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Raspberries, grapes, purple cabbage, strawberries are excellent sources of antioxidants. We will take you on the journey of the antioxidants rich food you can always have access to, they are affordable and nutritious as well.

Vegetables: vegetables contain vitamin C, vitamin E, Beta- Carotene.

Beans: Kidney beans and black beans are rich in antioxidants. They have impressive health benefits.

Tumeric: Tumeric is a spice which is a good source of flavonoids and ascorbic acids. These are other types of antioxidants. Use tumeric, ginger, cinnamon to spice up and colour your food. Onions are also rich in flavonoids.

Fruits: Most fruits contain vitamin C. Pumpkins, carrots, mangoes are rich in Beta-carotene. We understand that eating certain fruits in Nigeria is seasonal. When it is not in season, it is imported and expensive. Do well to eat whatever fruit is available.

Nuts: Nuts are rich in vitamin E, zinc, manganese and copper.

The best sources of antioxidants are plant-based foods.

Women and Weeds Smoking

Women and Weeds Smoking

Weed is just a street term for Marijuana, also called cannabis which is derived from the leave, bud, stems and flower of the plant, Cannabis sativa. Cannabis is a psychoactive drug (affecting the mind) and should be used with caution. The use, cultivation, importation of cannabis in Nigeria is prohibited.

There is no distinction between medicinal use and recreational use. It is an offence punishable by law. Medically, it is used in countries which legalized them for its therapeutic effects in reducing chronic pain, vomiting which can be due to chemotherapy.

Over 10 per cent of adults use cannabis in Nigeria. Adults of various works of life including our security officers. Curbing the use of cannabis in Nigeria despite the laws against it will be quite difficult as the people who are supposed to maintain a civil environment use it as well and have been caught on camera countless times. The only time our law enforcement decide to curb the use is when they decide to extort money from people who are in possession of the substance.

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The common methods of taking this substance are mostly by smoking which has an almost immediate effect, another method used is by mixing with food. There is quite a wide difference between the number of male cannabis users and female users. Of recent, the numbers of female users are on the rise.

Cannabis has different effects on both genders, this is not to say that there are no general effects on males and females but there are slight differences.

According to the article by Walker OS, Holloway AC, Raha S, high levels of cannabinoids have been shown to suppress the release of GnRH, FSH and LH which are hormones required for normal female reproduction. This article also proves that moderate/heavy users of marijuana seem more likely to present with infertility related to ovulatory disorders.

Cannabis has a more positive sexual effect in women than in men. Women who smoke cannabis experience more dizziness and have been reported to have visual impairment once they are high. Researches are still being done about the different effect weed has on both genders.

Sexual Arousal and Lubricants

Sexual Arousal and Lubricants

Are you dealing with vagina dryness? You are not alone; vaginal dryness is a common sexual issue. Sex can be boring if you can’t self-lubricant.

Fluid from the cervix and secretions from the Bartholin glands, two pea-sized glands at the entrance to the vagina — help keep the vagina lubricated. During arousal, the Bartholin glands secrete extra fluid to reduce friction.

This means that when a woman is sexually aroused, the vagina normally self-lubricates which makes the experience a lot more fun. Lubrication helps to make sexual activity smooth and exciting. It can be a way to spice things.

Intercourse without lubricant can be painful and damage the vaginal lining. Your body may produce less lubricant as a result of hormonal changes, menopause, ageing, or medication.

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But there is something that can help if you can’t self-lubricate; artificial lubricants. Artificial lubricant helps to decrease friction in your genitals due to hormones, ageing, medications, etc.

Using the lubricant before sexual activity can help prevent itching, burning, soreness, irritation, chaffing, and other discomforts.

There are different kinds of lubricants, oil-based, silicone-based, glycerine.
• Oil-based are readily available products, like kitchen oils. Synthetic oil-based lubricants, such as mineral oil and petroleum jelly, can work well but may also irritate the vulva. You might not want to use it because it stains your leave some hard to clean stains on your bedsheet. And many time, oil lubes are associated with higher rates of infection.
• Silicone-based lubricants last longer than water-based lubricants
• Water-based lubricants containing glycerine are popular. However, glycerine free options may be more suitable for people who get frequent yeast infections.

To use lubricants, it is advisable to be conscious and pay attention. Apply a small amount of your preferred product and increase it till you feel comfortable. 

Share your opinion about  Sexual lubricant with us in the comment session below 

Easy Ways to Make Apple Pies

Easy Ways to Make Apple Pies

As a Nigerian, we must have heard of meat pie and fish pie, they are sold in most pastry shops and restaurants, but you will hardly find Apple pie. If you have ever come across Apple pie in a Nigerian restaurant, we would love to hear from you.

Apple pie is a sweet pie filled to the brim with succulent apple filling.

The following easy steps will help you learn and make this delightful dessert.


For the Dough
2 ½ All-purpose flour
I tbsp of sugar
½ Water
Salt to taste
1 cup butter

For the Filling
3-4 apples
2 tbsp of salt
¼ tbsp cinnamon
2 tbsp of butter
2 tbsp of brown sugar
¼ cup of white sugar
1 tbsp nutmeg
2 tbsp of all-purpose flour
1 tbsp vanilla extract
1 tbsp lemon juice

For the Finishing/Toppings
Vegetable oil for frying (if you are making fried apple pie)
2 tbsp ground cinnamon
Eggs (If you are making baked apple pies)
½ cup of sugar

Now let’s cook!

Make the pie dough: In a bowl, beat flour and sugar together. Add butter and mix until it is well distributed and there aren’t any large pieces.

If you are using a large bowl, if not transfer the dough to a larger bowl and make a well in the centre. Then add cold water and beat it together until the water is well distributed.
Sor baking sake, ensure to pre-heat the oven to 180 degrees C.

Knead a few times, ensure the dough is smooth throughout. Divide the dough and wrap in plastic wrap and place in the fridge for one hour or more.

For the filling: In a medium pot, melt butter over medium heat. Add the already chopped apples, butter, brown sugar, cinnamon, nutmeg, salt, vanilla, lemon juice. In a bowl, mix flour and sugar together, then add the mixture to the pot. Stir together until it becomes thick.

Remove the dough from the fridge, get a rolling pin to roll out the dough into a square of 1/8-inch thickness. Cut the dough into square or circle shapes depending on the size you want using a knife. Wrap the scraps in plastic wrap while you fill the dough.

Fill the centre of the dough (fill it with just the apples, and leave as much liquid behind) leaving some space around the edges. Fold the empty side of the dough over the filling to encase it. Rub a little egg around the edges (mostly done when you intend to bake it) and then press the edges firmly with fork to seal it. Re-roll the scraps to repeat the process.

For the finishing
For baking purpose: Brush the pies with egg wash (mixed with milk or water). Sprinkle sugar on top of each of the pie. Bake for 30-40 minutes until golden brown.

For Frying purpose: Pour oil in a pot over medium heat. To know if the oil is ready to fry, test it with a scrap piece of dough, it should raise. Whisk salt, sugar and cinnamon evenly. Fry in small quantities to avoid over-crowding. Remove it from the oil when it is brown and repeat the process with the rest. Allow to drain and warm, then toss it in the mixture and serve.

Water: Beyond Thirst

Water: Beyond Thirst

Water is a precious resource. About seventy per cent of water covers the earth surface. According to research, about 97 per cent is undrinkable seawater. Only 1 per cent of the world's water is available for people to drink. Pollution has made this 1 per cent less available especially in developing countries.

In this time of the year, the dry season, where we battle with dryness, heat strokes and drought. We would definitely need more water to satisfy our various needs. The WHO says, each individual needs at least 20 litres of water per day and we have about 1.2 billion people who do not get enough safe drinking water daily.

We might think water is just to quench thirst but water has a lot of minerals and vitamins that are needed by the body. Minerals such as chloride, fluoride, potassium, calcium, iron, zinc, iodine.

These minerals play an essential role in building a strong immune system. Using the wrong purification method demineralizes water and makes this minerals less available for you. That is why we say, there is not enough ‘safe’ drinking water available to go round.
When your body does not have enough water to function properly, it can cause health issues, we call this dehydration. Symptoms of dehydration include dry skin, fatigue, dry mouth, thirst, dark urine.

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Consuming dirty water also has its own consequences. Transmission of diseases such as cholera, dysentery, typhoid, polio and hepatitis A can be prevented if one has access to clean and safe drinking water. Your water might be unclean if it looks funny, has a strange taste or even smells.

Boiling your water can kill microbes and bacteria in it. However, in some situations, it can increase the concentration of other contaminants. Filtration also helps to get Sulphur out of water. A combination of various appropriate purification methods will help make your water safer to drink.

Fun facts
• Drinking water instead of sugary drinks or sodas can help with weight loss
• When dehydrated, your skin is prone to wrinkling
• Water regulates body temperature. There are no standards to the amount of water on should consume per day but you need to stay hydrated especially now that it is a dry season.

Reproductive Rights of Women

Reproductive Rights of Women

First, women rights and access to these rights are comprehensive sexual are basic human rights.

According to the World Health Organisation, Reproductive rights are legal rights and freedom relating to relating to reproductive health that varies amongst countries around the world. It rests on the recognition of the basic right of all couples and individual to decide freely and responsibly the number, spacing and timing of their children and to have access to the information.

Reproductive rights in my own opinion are the right to express sexuality and to take decisions that concern one's body. However, in many parts of the world, many women are been persecuted for making their own choices about their bodies.

These rights may include all of the theses or some; right to legal and safe abortion, rights to freedom from discrimination, and violence, the right to birth control, coerced sterilization, rights to good standard reproductive healthcare.

Others include, protective from practices such as Female Genital Mutilation (FGM), right to menstrual health, right to choose if, when and who to marry, right to decide if you want children, when and how many, right to education and access in order to make an informed choice concerning their reproductive health, freedom from rape.

Access to these rights has a great impact on women’s life. For some women, pregnancies may occur too early or closely after the previous one which may harm maternal health and increase the risk of prematurity and low birth weight.

When a woman is empowered with the reproductive rights, there will be a positive impact on their education and workforce participation which would lead to income stability, family stability, mental health stability which have a huge impact on the prosperity of the nation.

Women should be able to delay and space childbearing. Have access to family planning services.

Sleeping Pattern

Sleeping Pattern

Guys!!!! some working conditions will make your sleeping pattern abnormal o. Then someone will ask you your work schedule and you say nine to five. How is this nine to five? You leave home by six, sometimes by five, you get home by eleven sometimes around twelve, after the agony of traffic, omo!!! Lol, and you say you work nine to five? Definitely looks like five to twelve.

Seriously guys, you barely have time to sleep and prepare for work the next day. Sleeping well has a direct effect on your mental and physical health. It could affect your productivity, weight and your day time energy. Sometimes, you see a lot of people sleeping on the wheels and you would wonder why the individual did not get enough sleep. This is one of the causes of road accident asides drinking and driving.

We have three types of sleep pattern,
The monophasic: This is when an individual sleeps only once per day and this is mostly at night.

The biphasic: This sleepers, sleep about five to six hours during the night and observe siesta during the day that is twice a day. It could also be segmented to sleep at night.

Polyphasic sleep: These individuals sleep three to six times during the day. They take short naps at intervals during the day.

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No one's sleep pattern is the same but leading a healthy sleep life leads to optimal functioning of an individual. The following tips will help you sleep better:
• Maintain a quiet and dark sleeping environment
• Ensure to sleep in comfortable clothes
• Avoid the use of phones, watching television at least thirty minutes before sleep.
• Exercise regularly
• Maintain a healthy diet and avoid eating processed, sugary food and food containing caffeine
• Exercise regularly.
• No matter how much work to get done, create at to sleep.
• Ensure to rest as soon as you feel like your body needs it. Our body sure gives us signs.
• You can get accommodation closer to your place of work to avoid the extra hours spent in traffic instead of sleeping.

White vs Wheat Bread

Wheat vs White Bread

Over the years we have heard that wheat bread is superior to white bread, but how is that possible? What’s the difference between white bread and wheat bread?

Is one superior in value to the other one? We are here to find that out. The main difference between the white bead and wheat is the nutritional value and processing.

With wheat bread, the nutritional components which are made from wheat berries are intact – the germ, bran and endosperm. Flour is made of wheat berries are found in wheat bread with no reduction.

Wheat bread is loaded with fibre, which aids weight loss and a healthy digestive system. It also helps to lower the risk of heart disease and type 2 diabetes, compared to white bread.


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You might not want to eat the wheat bread because, despite its nutritional values, it contains a lot of the same preservatives and chemicals as the white bread to extend its shelf life. It is also often made with a lot of sugar to improve the taste.

Meanwhile, white bread is processed so that only endosperm – the starchy inner layer is present in the bread. This strips the wheat berries majority of its nutrients making it delicious.

White bread is affordable, accessible and tastes better than wheat bread. What white bread lack in nutrition due to processing, it compensates for in the following nutrients – iron, thiamine, riboflavin, niacin, and folic acid. Although, the nutrient is little when compared with wheat bread.

The disadvantage of taking white bread is that it is likely to contribute to weight gain and a spike in blood glucose because it is very low in fibre. White bread isn’t a good idea for those who intend to shed some weight.

What do you think about White and Wheat Bread? Share your opinion in the comment session below

Slim Craze

Slim Craze

Y’all haven’t heard the gist? That even the slim ones to want to lose weight. Then they have us wondering, what exactly do you want to lose sef?

The society has put a lot of pressure on women. We would not take out the fact that we have also put a lot of pressure on ourselves too. The word ‘fat’ has become an insult, fat is the new thick.

We get it, honestly, we do, we encourage staying fit and healthy. Staying fit and healthy means regular exercise and healthy eating. This is taking out simple sugars and to a large extent processed food from your diet. If your definition of diet involves starving and taking out the nutritious food from your diet then o wrong, o wrong now.

The craze about the ‘flat tummy, fine shirt’ summer-ready body’ has a lot of women scrambling for the next available weight loss products, body shapers and tummy tuckers. We are not insinuating that you become overweight before you start that weight loss program (do this with substituting junks with healthy food).


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We realized that a lot of women have also lost their self-esteem because of their body size. You are beautiful size or no. What is important is staying fit. We applaud you for owning your body and doing any change you deem fit but do not EMBRACE the embargo placed on this delicious thickness. Do not feel bad for being fat. What you can do is to:
• Observe your daily, rigorous exercise if you do not have the time, ensure to take at least thirty minutes to one hour walk daily.

• Maintain a healthy diet full of fresh vegetables and fruits.

• Drink loads of water.

• Avoid junk food.

• Ensure your body mass index ( BMI ) is on the normal range to ensure you are not overweight. You can calculate this by dividing your weight in kilograms by the square of your height in metres. The normal weight is 18.5 to 24.9.

• Embrace life and enjoy every moment.

What to note before making that genital piercing

Genital Piercing

What to note before making that genital piercing

Vagina piercings are majorly done to increase sexual pleasure and stimulation. So if you are thinking of doing this, it could also be to increase your sexual confidence.
Your vagina can not be pierced as it is internal but what can be pierced is the vulva which is the external part of the genitalia. The vulva includes areas you can get a genital piercing such as the inner and outer labia, external clitoris, vagina opening.

There are several types of the genital piercing, we have the Christina piercing, clit piercing, princess Albertina piercing, fourchette piercing and labia piercing. Some of these piercings are subdivided into other types of piercings.

The probability of getting a type of vagina piercing done depends on the anatomy of the woman. This makes it difficult for just any piercer to do the vagina piercing. Not every woman is suited anatomically for certain types of vagina piercing.

Genital piercings are done by professionals who can determine the appropriate piercing for you. Every woman has a peculiar genital, we are not all shaped the same way.
Your genital piercings can easily close up if you lose interest in the piercing or it does not serve the purpose you intended it to. You can remove the jewellery and it closes up quite fast unlike other body piercings. Keeping it open means always have your piercing jewellery on.


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Vagina piercings have their own risk too, nerve damage, scarring, infection, pain. If you have a low tolerance to pain, it is advised you stay away from genital piercings.

Vagina piercings take from weeks to months to heal. This varies with the type of piercing. While you have your piercing ensure to keep dirty hands off your genital, it is compulsory to use safe sex barrier methods during intercourse while your piercing heals, you should wait at least two weeks before having sex, also avoid wearing friction inducing materials to prevent irritation.

Vagina piercing could be the fire that ignites your sexual life, consulting a professional piercer will further inform you of what to do and not to. This may reduce the majority of the risks involved.