For some reasons, people want to add some extra pounds. And sometimes when I think of the intense effort they put into this pursuit of weight gain while many others (like me) are trying so hard to shed it off, I get simply awed. A classic example of the saying – one man’s meat is another man’s poison, right?
Like weight loss, weight gain can be just as challenging and many times in a bid to achieve quick results, indulging in junk foods become normal. But junk foods are loaded with unhealthy (empty) calories. Foods high in unhealthy fats and huge sugar content are unwholesome and though you may gain the weight, consuming them consistently can be quite detrimental.
However, there are certain foods that are not only calorie-dense but exceptionally packed with nutrients too. The more of these wholesome calories you consume, the more weight you will put on. Thus eating calorie-rich foods in large quantities will give you the added pounds you seek in a most healthful way.
Having to eat so much may not be quite easy so instead of forcing yourself to eat, or binging on junks, smoothies are going easy. I’m sure you’ll agree with me that drinking is a lot easier than eating. With smoothies, you can increase your calorie and nutrient intake significantly without pushing yourself to overeat. When on a weight loss journey, smoothies work best as meal replacements. But in this journey of weight gain, smoothies will effectively boost your weight when also consumed to your meals or in between meals.
Smoothies are more healthful and nutritious than weight pills and supplements especially when loaded with fresh fruits, vegetables and high-calorie snacks like nuts, seeds, dried fruits and full-fat milk/yogurt. Dairy products and protein-rich foods are essential ingredients if looking to increase your muscle tone with the weight gain.
Smoothie Recipe for Healthy Weight Gain

Let’s try a tasty recipe
Ingredients

2 Cups of Coconut
2 Bananas or mangos (high-calorie fruits)
4 Tablespoons Peanut butter (or any other nut butter are undeniably high in fats and calories)
1 Avocado (dense with healthy unsaturated fats, avocados are highest calorie fruit option. An addition will also make your smoothie creamier)
handful of flax /hemp /chia seeds (high in healthy fats and calories, these seeds will add a generous dash of protein)
1/4 cup raisins (naturally high in fruit sugars and calories. It’ll also make your smoothie sweeter)
Dark chocolate (optional)
4 cups of spinach (optional for a healthy punch)
Ice cubes

Directions:
Combine all in a blender and blend thoroughly until smooth.
 
***Loaded with nutrients and healthy plant-based fats, full cream coconut milk (natural) in your smoothies will help add more bulk healthily. If not using coconut milk, whole milk or full-fat Greek yogurt are other great milk options.
***Whatever is left of your smoothie blend can be refrigerated and consumed later during the day.
 
 

It’s all about super amazing Beetroot today – another superfood nature has blessed us with! Unfortunately, this bossy vegetable as it’s often referred to is known more for its juice’s overpowering purplish-red/pink hue than for the incredible numerous nutritional and health benefits in it.
Beets discovery dates as far back as the Middle Ages. Though this medieval vegetable was then cultivated by the ancient Greeks, only the leaves were eaten by them. Considering them highly medicinal, Hippocrates used beetroot leaves for binding and dressing wounds. However, in later years, the Romans began to eat the roots as a laxative and a cure for fever. Amongst other earliest known benefits of beetroot enjoyed by the Romans, was its use as an aphrodisiac. A high amount of boron – which is effective in the production of sex hormones – is contained in beetroot; another natural Viagra on your hands, right?
But that’s not all there is to Boron! Boron is a trace nutrient essential for the normal growth and functioning of your body. Boron works greatly in improving the natural ability of your body to absorb calcium and magnesium.  It’s necessary for the formation of specific steroid hormones, reduces menopausal symptoms and deals significantly with arthritis and osteoporosis.
Brimming with nitrates, Beetroots has proved to lower blood pressure, increase the production of red blood cells and improve the flow of blood within the body. These properties have earned it a high ranking on the list of heart friendly foods.
Wonders Of Beetroots

Beet leaves are particularly loaded with vitamins K and A. The leaves and juice are rich in antioxidants – Betanin and Polyphenols are known great purifier; effectively ridding your body of toxins. These antioxidants also work in reducing the oxidation of bad cholesterol, protect the artery walls and guard your heart against diseases. Oh! I shouldn’t forget to mention as well that Betanin is the same healing substance used in producing anti-depressants. This means a regular beet diet will sure rid you of any possibility of anxiety and depression. Awesome, don’t you think?
Love to the gym and keep fit? Then Beetroot shouldn’t be missing in your regular diet. Due to the high content of antioxidants, a drink of Beetroot juice just before hitting the gym is certain to boost your stamina and help enhance your exercise performance. Your muscle function is further preserved, and possible muscle soreness and inflammation due to exercise strain are acutely reduced.
Though Beetroot is sweet, it’s remarkably low in calories and if on a weight loss journey, it should be a part of your regular diet. As an outstanding source of Vitamin C, folate and fiber, immunity boost, normal tissue growth and smooth digestive functions are some of the many other benefits of Beetroot. Other nutritional contents in this super vegetable include – manganese, potassium, and iron.
Here’s one more use of Wonder Beets. Got flaked hair or dandruff? Simply boil some beetroots in water and massage into hair when cooled. Try it consistently, and you’re set to be wowed!
 
 
 
 
 

Are you unhappy with the results you are getting (or not getting)? Or you’re beginning to feel like all the hard work in the gym isn’t paying off? Then you may be making some classic exercise mistakes.
Below are the five key exercise mistakes women are making, even fit women.
Exercise Mistakes You May Be Making
Yes, you’ve been working out for a while now, but you may not be achieving desired results. The truth is you may not be doing the right thing.
You won’t desired results when; You don’t exercise with weightsWeight training is the best way to tone up, increase lean muscle tissue and control your weight. Resistance training helps to increase your metabolism, which in turn means that even on a day off from the gym you’ll still burn more calories!
Exercising with weights also aids in the reduction of the risk of developing the brittle bone disease, also known as osteoporosis. Weight training places stress on your bones which means that they have to adapt and become thicker and stronger, ideal conditions to reduce the onset of brittle bone disease.You’re scared of developing big musclesWeight training can build big muscles. However, the amount of weight you lift must be exceptional. Although you should constantly be aiming to lift heavier and heavier weights progressively (processing as soon as a particular weight feels easier to lift) women have rarely got the genetic structure and hormonal capabilities to build large muscles.If you lift weights, your muscles will develop tone, shape, and a sexy sleekness. You should aim to lift between 8 – 12 repetitions with any given weight. If it feels like you could do more the weight is too light.
You Do Very Easy Cardio Workouts
A lot of fitness magazines suggest that working at low exercise levels (approximately 60-70 percentage of your maximum level) is ideal for fat loss. This common mistake originated because at these low-moderate levels fat is the primary fuel used during exercise.However, weight loss and weight management are all about burning calories and not necessarily fat per se. At higher exercise levels (70-85 % max.) you will burn more calories (during the same exercise time), and you will have a better chance of reducing your waistline. You do sit ups to reduce your waistline. Sit ups and crunches can only help tone up the tummy and abdominal muscles. They will not, however, burn fat or for that matter even that many calories.The only way you can reduce the amount of fat held around the stomach is to exercise aerobically at least 2-3 times a week, for at least 20 minutes and no more than 60 minutes AND watch your diet and calorie intake.You eat too much foodIf your thought is that going to the gym gives you an excuse to pig out, you will never lose the weight you wish to. Exercising burns lots of calories, but many nice foods (chocolate, sweets, cakes, fast food, etc.) carry a bucket full of calories.
 
 

Shea butter is popular probably because of its numerous uses and benefits. It is useful for cooking, as well as for skin and hair care purposes. Shea butter is an ivory coloured fat extracted from the nut of the Shea tree (also known as the Karite tree) native to West Africa. Many people cannot do without Shea butter and we have compiled a list of the benefits and uses of Shea butter.

Benefits And Uses Of Shea Butter
       1. Skin Care

Shea butter moisturises dry skin by keeping the skin hydrated and soft, apply after taking a bath for the best effect.
Shea butter has a sun protection factor of 6 (SPF-6) which helps protect the skin against sun exposure. It also contains anti-inflammatory agents which make it helpful in reducing burning and soreness after sun exposure and getting rid of under eye bags and acne.
Shea butter helps smooth out wrinkled skin.
Shea butter helps prevent stretch marks during pregnancy and also helps reduce stretch marks; apply liberally during pregnancy to prevent stretch marks.
Shea is helpful in treating skin problems such as blemishes, eczema, skin allergies, skin rash, itching etc.

       2. Baby care
        Shea butter is very useful for baby skin care.

You could use it as a baby lotion all over the body.
You could use Shea in place of olive oil for baby massage.
You could also use Shea butter as barrier cream when wearing diaper for baby and it is very helpful in treating diaper rash.

       3. Hair care

Shea butter can be used to soften frizzy hair.
Shea can be used as a heat protectant when heat styling hair.
It prevents the hair from drying out and becoming brittle.
It relieves dandruff when massaged into the scalp.
Regular application of Shea butter helps promote healthy hair growth.

       4. Lip care
You can make your very own home-made lip balm using Shea butter and coconut oil or you could just apply Shea butter only as lip balm; it will help keep the lips moisturised and healthy.
       5. Health benefits

Shea butter provides pain relief from aching joints and inflamed areas. It is especially useful to people suffering from arthritic and rheumatic pain.
It helps to relieve muscle soreness from sports, exercise and other strenuous activity.
Shea butter has been proven to give relief from nasal congestion, cold and sore nose.
Shea gives relief from insect bites such as mosquito bites and honey bee stings.

 

Bad breath can affect anyone at any age, and it can be embarrassing. There are a few ways to deal with bad breath, but first here is a test to know if you have bad breath.
How to know if you have bad breath1.    Smelling your saliva methodTo check if you have bad breath; lick the inside of your wrist, wait for a few seconds for the saliva to dry and smell your wrist. If it smells ok, then you don’t have bad breath2.    Smelling your breath methodPut both of your hands together and cup them around your mouth and nose; breathe out through your mouth and try to smell your breath. If it smells bad, you probably have bad breathTip: Don’t take these tests just after brushing or using mouthwash as the results will be inaccurate. Take the tests during your regular daily activities several times in the day for accurate results.How to prevent bad breath1.    Promoting good oral hygienea)    Brush your mouth properly and regularlyYou should brush your mouth at least twice daily; once in the morning and again at night. Don’t just brush your teeth alone; you also have to wash your tongue as well because the tongue could be a breeding ground for bacteria that cause mouth odor.b)    Replace your toothbrush every three monthsToothbrush bristles become less effective over time, and the brush could also accumulate bacteria, so it is best to replace it every three monthsc)    Floss everydayUsing dental floss will help remove food plaque and bacteria stuck between the teeth, which could cause bad breathd)    Rinse your mouth with mouthwashRinsing your mouth with mouthwash would help prevent bad breath2.    Making changes in diet and lifestylea)    Drink lots of water  Dry mouth is one of the causes of bad breath, therefore, drinking lots of water could help prevent bad breath. Try to drink as much water as possible throughout the dayb)    Chew gum or lick minty sweets after your mealIf you have bad breath, it’s best to brush your mouth after every meal but if you are not at home; you could Chew a sugarless gum instead. This will also help the mouth produce saliva which reduces dry mouth thereby eliminating bad breathc)    Avoid foods that could cause bad breathSome foods can be a cause of bad breath and its best to avoid them. Examples of such foods are onions and garlicd)    Avoid smoking, coffee, and alcohol intakeIf you have bad breath, its best to eliminate smoking, drinking alcohol and coffee altogether

Dark chocolate has three major ingredients, Cocoa powder, Cocoa butter and sugar. It is loaded with natural micronutrients.
Dark chocolate is loaded with nutrients that can affect your health positively. Made from the seed of the cocoa tree, it is one of the best sources of antioxidants on the planet.
Dark chocolate with a high cocoa content is quite nutritious. It contains a decent amount of soluble fiber and is loaded with minerals.
A 100-gram bar of dark chocolate with 70-85% cocoa contains 11 grams of fiber, 67% of the RDA for Iron, 58% of the RDA for Magnesium, 89% of the RDA for Copper, 98% of the RDA for Manganese. It also has plenty of potassium, phosphorus, zinc and selenium.
Cocoa and dark chocolate have an excellent profile of dark chocolate. The fats are mostly saturated and monounsaturated, with small amounts of polyunsaturates.
Dark Chocolate also contains stimulants like caffeine and theobromine but is unlikely to keep you awake at night as the amount of caffeine is very small.

Health Benefits Of Dark Chocolates For Women
Dark chocolate aids in weight loss. This is the best news ever. Research has shown that regular chocolate eaters were slimmer than those who abstained altogether. Just don’t plow through your sweet stash all at once.
Dark chocolate is good for your heart. It has flavanols, which are antioxidants that can improve blood flow and lessen buildup of bad cholesterol.
Dark chocolate limits stress. Cocoa contains compounds that react with the body to limit the excretion of stress hormones.
Dark chocolate can have a stabilizing effect on blood sugar levels because it is low on the glycemic index.
Dark chocolate increases blood flow to your sexual organs. It contains L-arginine, an amino acid that can be an effective natural sex enhancer for both women and men. It increases nitric oxide and promoting blood flow to your sexual organs, which increases sensation, satisfaction, and desire.

Gingival recession refers to ‘movement’ of the gums mostly resulting in exposure of the roots of the teeth and ’lengthening’ the teeth. This condition can affect one or more teeth and could be unsightly and a source of embarrassment to those affected, but first, why does it happen?
Age, for one, is a major factor. Increasing age predisposes to this condition. Also, aggressive tooth brushing could cause damage to the gums and result in recession of the ‘gum line’. Poor oral hygiene and malpositioning of the teeth are also possible contributory factors.  

Here’s the good news: depending on the cause, it may be rectified quite quickly. A wide variety of treatment options are available and may be offered based on the cause and severity of each case. Book an appointment with a licensed dentist today to discuss your options.
P.S Prevention is better than cure. Visit your dentist at least twice a year and keep those pearly whites sparkly and healthy enough to serve you!

While you may get all of the vitamins and minerals your body need from careful food selection and a nutrient-dense diet, research shows that many women still experience at least one type of nutrient deficiency, if not more.
It’s been reported that around 30 percent of all women are deficient in one or more of these vitamins and minerals, and for many women, the risk only increases with age.

So what are the most important and best vitamins for women to prevent deficiencies and the complications that come with them?
Vitamins for Women
The following are the absolute best vitamins for women.
Antioxidant Vitamins (Vitamins A, C, and E)
These are fat-soluble antioxidants that fight free radical damage, which is the underlying cause of aging and many diseases that affect the heart, eyes, skin and brain.
Vitamin C does not only improve immunity against colds, infections, and other illnesses, but it’s also important for protecting your vision and skin from damage caused by things like UV light and environmental pollution.
Consume plenty of foods that contain vitamin C. Vitamin A and E work in similar ways to protect healthy cells and halt cell mutations, among the many another vitamin A and vitamin E benefits.
Vitamin D
Vitamin D can be gotten from certain foods like eggs, some dairy products, and certain mushrooms, but we can get the overwhelming majority of our vitamin D from sun exposure.
Women are at high risks for vitamin D deficiencies since we spend a large majority of our time indoors these days or wear sunscreen diligently when outdoors.
Vitamin D is essential for bone/skeletal health, brain functions, preventing mood disorders and hormonal balance since it acts very similarly to a hormone once inside the body.
Your best bet to make sure you get enough of this vitamin is to spend 15–20 minutes on most days of the week without sunscreen on, which allows vitamin D to be synthesized when it comes into contact with your skin.
Vitamin K
Vitamin K is important for building and maintaining strong bones, blood clotting, and preventing heart disease which is currently the No. 1 cause of death among women.
A lot of women fall short in this valuable nutrient, which is a shame considering studies have shown that individuals who increase their intake of dietary vitamin K have a lower risk of cardiovascular mortality.
You’re most likely to be low in vitamin K if you’ve been taking antibiotics for a long period, suffer from intestinal problems such as IBS or inflammatory bowel disease, or you take cholesterol-lowering medications.
There are two main types of vitamin K. The two types can be acquired from our diets.
 Vitamin K1 is found in vegetables, while vitamin K2 is found in things like dairy products.
The best method of preventing vitamin K deficiency is to eat plenty of different veggies, including green leafy vegetables, broccoli, cabbage, fish, and eggs.
B Vitamins
B Vitamins including Folate
B vitamins, including vitamin B12 and folate, are essential for a woman’s metabolism, preventing fatigue and boosting cognitive functions.
These vitamins help with many cellular processes, growth and energy expenditure because they work with other vitamins like iron to make red blood cells and help turn the calories you eat into usable “fuel.” 
Folate (which is called folic acid when it’s created synthetically) is critical for a healthy pregnancy, developing fetuses and preventing congenital disabilities since it helps build the baby’s brain and spinal cord. That’s being deficient in folate is extremely dangerous for pregnant women.
You can get enough of B vitamins from animal products like cage-free eggs, fish, meat, milk, and yogurt.
Older women, women with anemia, vegans and vegetarians should work with a healthcare provider to make sure they get enough B vitamins since they’re at the greatest risk for deficiency.
Foods especially high in folate include spinach and leafy greens, asparagus, citrus fruits, melon and beans.

Are you worried about the signs of ageing your skin is beginning to show? Has your skin lost its glow, youthfulness and suppleness?
Don’t worry; you can take care of this without spending money on cosmetic surgery.
Asides ageing, your skin can lose its elasticity because of excessive exposure to harmful sun rays, excessive smoking, regular intake of alcoholic beverages, obesity, pregnancy, rapid weight loss, a poor diet, use of wrong skin care products, dehydration and use of harsh chemicals on the skin.
Along with sagging skin, you may also notice an increase in wrinkles and fine lines, especially on your face.
Your skin may also look paler and more translucent, and old.
 
Natural Skin Tightening Face Masks
If you have loose skin on face, the following homemade skin tightening packs will help tighten skin on face and neck. 
This is method us cheap, safe and also effective.
 
Egg white mask
Separate the egg white from the yolk and apply the egg white directly on your face and wait till it dries. Wash your face with lukewarm water.
The egg is the most popular ingredient used for skin tightening.
It tightens the skin and firms it.
 
Lemon

Image from http://weknowyourdreams.com/lemon.html
Lemon contains vitamin C which helps boost collagen production. This, in turn, helps restore elasticity to your skin.
Lemon also contains astringent properties that tighten the skin and reduces wrinkles and other signs of premature ageing.
Extract some fresh lemon juice and rub it gently on your face and neck. Let it stay on for five to 10 minutes and then rinse your face with water.
Do this two or three times a day and follow up with a good-quality moisturiser.
 
Oil Massage
It has been reported that rubbing your face and neck with a natural oil like olive oil helps tighten loose skin to keep it firm and smooth.
Olive oil contains antioxidants like vitamins A and E that has anti-aging benefits. It will also help keep your skin well moisturised.
Slightly warm some extra-virgin olive oil in the microwave. Apply it on your face.
Massage your face gently with your fingertips in circular motions for 10 minutes. Do this remedy once daily before going to bed.
You can also use other oils like avocado, coconut, grapeseed, jojoba or almond oil to massage your face, neck, arms and legs.
 
 
image from answerafrica.com

Cucumber is the fourth most cultivated vegetable in the world, and it is popular in salads but did you know they have other uses as well as popular health and skin benefits? Here are some of the benefits of Cucumber.

1.  Health benefits

Cucumber keeps you hydrated. It is 96% so munching on it will keep you hydrated.
Cucumber gives relief from ; digestive problems such as ulcers can by consuming it
It flushes out toxins
It boosts immunity and fights intestinal worms
It aids digestion and weight loss
Cucumber blood pressure
Cucumber heals diseased gums and freshens breath
It relieves or soothes muscle and joint pains
It relieves constipation

2.   Skin benefits

To get relief from , apply Cucumber on your skin
Cucumber helps reduce under eye bags and puffiness
Cucumber makes hair and nails stronger; it reduces hair loss and gives shiny hair
It helps fights
Treats blemishes; cucumber contains anti-inflammatory properties that soothe the skin
Cucumber the skin
It improves and rejuvenates the skin

3.   Other benefits

Cucumber acts as a stain remover; it removes stubborn stains from stainless tools, countertops and walls.
Cucumber helps get rid of pest; it has a chemical which releases a scent that wards off pests and insects.