I have a friend who falls asleep at the drop of a hat; 1 minute we are gisting, and the next minute she is off. It always amazes me and sometimes I envy her especially those nights I keep tossing and turning trying to sleep.Lack of sleep takes a toll on our health, our mood, even our job performance; so there is a need to learn how to fall asleep fast without medication.
Here are a few tips to fall asleep fast.

1.Create a sleep schedule and stick to itSet a bedtime schedule. Try to going to bed and waking up at the same time every day as it helps your body to know when it should be tired. This might be a difficult task but maintaining a regular sleep time will be beneficial in the long run.
2.Take a bathTaking a warm shower will help you relax and help your body temperature fall faster, making you sleepy. It is best to take a bath about 30-60 minutes before bedtime.
3.Work on your bedroomKeeping your room dark and quiet could help. Close the blinds and switch off the lights, even a small amount of light can interfere with sleep hormones and stimulate the brain. Also remove all electronics (Television, Laptop, Smartphone, etc.) in your room, they will keep you awake.
4.Drink a soothing beverageDrinking herbal tea or a glass of warm milk could relax your body and mind helping you to wind down but stay away from Caffeine or Alcohol as they would keep you awake.
5.Get comfortableYou need a comfortable position to sleep fast. Your bed has to be comfortable and supportive as well as your pillow. Also, wear comfortable nightwear to bed; cotton works best.
6.ExerciseExercising during the day could help you relax at night time but don’t exercise within 3 hours before bedtime.Finally, try to relax and forget the day and your plans for the next day.

Living a sedentary lifestyle is bad for the health. It has a direct, negative effect on our health and wellness. It is the reason why we are seemingly always tired, always stressed and always struggled to lose weight as a society.
There are a lot of physical activities you can engage in other to keep fit and have a healthy body.
You want to lose weight; you want a toned body, and you want to be healthy overall. Dancing is a kind of exercise you can engage in.
Why Dancing Should Be Incorporated Into Your Lifestyle
Dance is an enjoyable physical activity which you can incorporate into your lifestyle.
Dancing appeals to some who may not be active and therefore may be another alternative to exercise.
It has become an important factor in the prevention, treatment and management in several health circumstances.
Dancing doesn’t just mean the salsa or waltz, it comes in many forms, most of which work to tone your body and burn calories.
Dancing can be a way to stay fit for people of all ages, body shapes and sizes. It has a wide range of physical and mental benefits which includes:

improved condition of your heart and lungs,
increased muscular strength,
endurance and motor fitness,
increased aerobic fitness,
improved muscle tone and strength,
weight management, and many other benefits.

You can dance in a group, with a partner, or on your own.
There are many different places where you can enjoy dancing, for example, at dance schools, social venues, community halls and in your home. Dancing is a very popular way to be active and keep fit, that most fitness clubs now offer dance classes in their group exercise pro

Hmmmmm…keto keto keto!
A few weeks ago, a friend added me to a group on Facebook – a group based on ketogenic living. Being in this group has been a great eye opener for me, I must say. Being on a diet isn’t easy and at first I wasn’t so interested but the awe-inspiring pictures and testimonies from members of the group got me curious, and of course interested. Consequently, I began searching for answers. Yes, search I did!
If you’re reading this right now and wondering what ketogenic is (just as I did weeks ago) –- here are the results of my search…
The concept of ketogenic dieting is not new – it’s been in existence for over 90 years. A dietary regimen designed by physicians in the early 1920s as a therapy for epilepsy. However, it has existed in many forms and in many variations over the years. And has many similarities to the popular Atkin’s Diet.
Ketogenic diet is a low-carb, high-fat diet and beyond its epilepsy treating benefits, there’s so much more to gain from going ‘the keto way’. Weight loss ranking quite high on keto benefits, this therapy is also effective against diabetes, cancer, Alzheimer’s disease, autism and a number of other diseases.

The concept of ketogenic diet for weight loss is simple – eat fat to burn fat. How it works? A drastic reduction of your carbohydrate intake while upping your consumption of fats plus adequate amounts of proteins. This reduction in carbs puts your body into a metabolic state called ketosis – a state whereby the liver converts fats into ketones which is used as energy rather than relying on carbohydrates as fuel. Keto diet directs the body’s metabolism away from carbs but towards fat and ketones. This significantly burns off more fats while lowering blood sugar level and insulin spikes.
Do you know that by reducing insulin levels, weight loss is effected? Wondering how? The Insulin hormone encourages the body to store fats, and by keeping your insulin levels low, your body limits fat storage – consequently promoting fat lipolysis (a process of melting and removing unwanted fats).
Things to avoid on a keto diet include: bread, pasta, potatoes, cereals, beans, legumes, fruit, and of course sweets and unhealthy fats plus fried foods. Indulge more in meats (beef, chicken, fish, pork, goat meat, seafood, eggs, etc.), mushrooms, greens and leafy vegetables, and healthy fats/oils (olive, coconut, macadamia, grass-fed butter, etc.), cheese, protein shakes, green tea, nuts and their butters (almond, cashew, peanut).
While on a keto diet you’re not starving your body but simply limiting its consumption of carbohydrates. By replacing carbs with dietary fats and proteins, you’re training your system to be less dependent on carbs.
Worthy of note – as your body enters the ketogenic state, decrease in glucose (low carb deficiency) may lead to a lack of energy, and sometimes “flu-like” symptoms – nausea, lethargic feeling, dizziness, headaches and irritability. These feelings doesn’t affect everyone and often last for not more than a week and to combat them, exercise more and increase your intake of water and sodium. Consuming loads of green leafy vegetables for antioxidant and vitamin protection is highly essential. 
Looking easy right? You could try it. I’m on a 21 day challenge and looking forward to sharing my personal weight loss story with you soon!
 
***If you have any medical condition, it’s advisable to check with your doctor prior to starting.

If you have an Instagram account then you know how the teas that Draya Michele, Khloe Kardashian, Angela Simmons and the likes use. The question is- are they worth your coins?
These teas promise you heaven and earth. It does not help that all the adverts show how curvy you are supposed to become after drinking it. According to most of these teas; they help reduce bloating, get rid of water weight and increase your metabolism. I can tell you for free that most of these teas are laxatives and diuretics. Laxatives promote bowel movements while diuretic increase urine production. I am not going to lie; I actually possess one or two “slim teas”. The purpose of this article is to basically lower your expectations about them. They do help in the odd cases where you have over indulged but they are not a sustainable weight loss option.

Diuretics and Laxatives in Slim Teas
If you do not mind the longer or incessant toilet times, I say go for it but please avoid slim teas when you have a presentation or you have to be out in public. Natural diuretics and laxatives you might find in herbal teas include dandelion and aloe vera. Herbs with laxative properties include Senna. You have to be careful though with the teas with these properties because they may affect the way your bowels function. It may lead to diarrhoea or constipation, if your body becomes too accustomed to them.
You may also need to stock up on vitamin supplements as you may lose electrolytes and vitamins with consistent bowel movement.Metabolism-Boosters
Some herbal teas contain ingredients said to boost your metabolism. Green tea, caffeine and capsaicin from hot peppers have metabolism-boosting properties, but the net effect on your daily calorie burn rate is negligible.  Guarana is also present in certain weight loss concoctions which provide the body with energy. It does the same function as caffeine and is an ingredient present in some energy drinks. This is useful if you actually decide to exercise alongside taking these teas.Chitosan, white willow bark and green tea are ingredients manufacturers may claim can help you turn on fat-burning mechanisms in your body.
Appetite Suppressants
Certain ingredients in herbal slimming teas, such as caffeine, garcinicia cambogia, do help suppress the appetite slightly, so you might eat less and lose some weight. Sometimes though, it is actually just in your mind. It has the reverse effect on me as I tend to eat more.Eating 500 to 1,000 calories fewer than you burn daily will help you lose 0.5 to 1 kilogram a week.  I know this sounds really small but slow and steady wins the race. If you eat right, exercise and use the magic weapon teas, I bet you will achieve great results.
 

Rose water is a flavoured water made by steeping rose petals in water. It is the beauty secret of many women all over the World and was also used by Egypt’s Queen Cleopatra.
Uses

Rose water is useful as a natural Makeup remover and cleanser
Rose water can as a Makeup setting spray
Rose water is useful as an after-sun body spray
Rose water is as an addition to your regular body cream

Rose water does wonders to the Skin and Hair; here are a few benefits of Rosewater.
Beauty Benefits

Rose water soothes sunburns and heals red, itchy skin
It prevents and cures dark circles and puffiness
Rose water and the skin and also softens dry skin
It relieves acne and helps to reduce blemishes and scars
Rose water has anti-inflammatory properties which help reduce redness
It helps maintain the skin’s pH balance and controls excess oil
Rose water has anti-bacterial properties which kill bacteria that cause breakouts
It also has anti-oxidant properties which help it strengthen skin cells and regenerate skin tissue
Rose water is anti-aging; it skin while keeping fine lines and wrinkles at bay
The use of Rose water over time helps lighten

 
Hair Benefits

Rose water has nourishing and properties which enhance the quality of hair
It also helps treat mild scalp infections and dandruff

 
Health Benefits

Rosewater could help you fall asleep quickly
Rose water contains anti-oxidants which help fight Mental degeneration

Let’s talk about a not so popular vegetable today – Eggplants!
These tear-drop shaped, purple glossy vegetables belonging to the nightshade family (tomatoes, potatoes, bell peppers), are so unique in taste and texture. Also known as aubergines in areas where they’re a lot more popular and of course primarily eaten, eggplants are nutritionally dense and have various health benefits to offer.

Unfortunately, eggplants are not well explored in this part of Africa, and many lose out on the benefits of consuming them. The nutrients found in eggplants not only promote good health but also help prevent and regulate diseases such as osteoporosis, cancer, diabetes and anaemia. Here’s a quick glance of all you’ve got to enjoy by including eggplants in your regular food plan.
 
Do you know that eggplants are home to some nutrients not found in other fruits and vegetables? Let’s start with the antioxidant Nasunin. Exceptionally abounding within the skins of eggplants, Nasunin has antiangiogenic properties which prevent the growth of new blood vessels that boosts cancerous cells; thereby preventing cancer tumours from growing.
 
Known to relax blood vessels and increase blood flow; nasunin has positive effects on cell walls. This phytonutrient not only inhibits peroxidation of cholesterol in the blood but helps as well in eliminating the build-up of plaques in blood vessels. Eating eggplants keeps high blood pressure at bay and your heart and cardio system happy and functioning. Obvious, right?
 
Anyone having issues with excessive iron can be sure to get rid of it naturally by consuming eggplants. You know why? Nasunin (found in Eggplants) as an effective antioxidant is a natural iron chelator.
And still on the antioxidant benefits of eggplants, chlorogenic acid is another dominant antioxidant compound found in this wonder veggie. This acid lowers LDL cholesterol, fights free radicals and work in protecting and preventing cells from mutating into cancerous cells.
 
Eggplants are also rich in Vitamins B1, B3, B6, C, K, calcium, potassium, various minerals like iron, copper and several other phytonutrients; making them a powerful super-food. Due to the high concentration of bioflavonoids they contain, eggplants are great stress and anxiety relievers and equally effective in treating allergies and viruses.
High in fibre but low in soluble carbs and no saturated fats, eggplants are ideal in controlling blood glucose and insulin levels, thus working efficiently in regulating diabetes. If on a weight management program, you should consider eating more of eggplants. Wondering why? Dietary fibres work amazingly as “bulking agents” in the digestive system. They increase satiety and reduce appetite thereby making you feel fuller for longer and in the overall, lower your calorie intake. That’s what eggplant does, and you shouldn’t hesitate to make it a major part of a healthy, low-calorie diet.
Other health benefits to gain from ingesting eggplants regularly include improved brain function, efficient digestion and strong, healthy bones.