Christy's Healthy Living

Carrots belong to the umbelliferae family,others in that family include fennel, caraway, parsley and dill. Carrots can be found in a host of colors like white, yellow, red, purple and the most common orange. The nutrients in carrots may provide protection against heart disease, and cancer and also help you build strong bones and healthy nervous system.

Carrot are among the popular root vegetables, notably rich in heart benefiting compounds like beta-carotene, minerals,antioxidants,and falcarinol, a component that may stimulate cancer fighting mechanisms. Consuming carrots has been associated with a lower risk of heart attacks in women.Carrots is rich in beta-carotene which is converted into vitamin A and transformed in the retina to rhodopsin, a purple pigment necessary for night vision.

Carrots promotes healthier skin. it helps protect you from skin,lung,and oral cavity cancer.

Health Benefits of Carrots

• Carrots can reduce the risk of lung cancer, breast cancer, and colon cancer
• The beta-carotene acts as an antioxidants to cell damage done to the body through regular metabolism, this helps slows done the aging of cells.
• The vitamin A and antioxidants in carrots helps protects the skin from sun damage
• Carrots are known to prevent infection and boost immunity level
• The fiber in carrots help clean out the colon and aid waste movement
• Carrots helps clean the teeth and mouth . it stimulates the gums and trigger a lot of saliva which balance out the acid forming, cavity-forming bacteria.The minerals in carrots prevent tooth damage.
• Studies have shown that people who eat more than six carrots a week, are less likely to suffer a stroke than those who ate only one carrot a month or less.
• The antioxidants and phytochemical in carrots, can help with blood sugar regulation
• Carrots contain high level of soluble fiber largely from pectin, which helps in lowering the cholesterol level
• Regular eating of Carrots helps improve memory
• Eating one carrot  per day reduce the risk of Stroke by 68%.

Lettuce (Lactuca Sativa) belong to the daisy family Asteraceae. it's a crispy and leafy green vegetables that is filled with lots of essential nutrients that is beneficial to your health. Lettuce is one of the very low calorie and zero fat green vegetables, but they are full of many phyto-nutrients that have health promoting,  and disease preventing properties.

Lettuce is also known as the perfect weight loss food because it fills you up easily and help promote weight loss. Lettuce is an excellent source of vitamin A and beta carotene, vitamin K, folates,calcium,iron,magnesium,and vitamin C,potassium. it is also rich in B-complex group of vitamins like thiamin,Vitamin B-6 and riboflavin.

Health Benefits

• Lettuce contain chlorophyll and iron which is essential for the synthesis of hemoglobin in the red blood cell.
• Lettuce contains unique nutrition that have sedative and pain killing properties, this make it an effective juice for sleep, anxiety, and nervous disorders.
• Lettuce is a whole food eaten raw,providing you with many micronutrients not found in cooked or processed food.
• Minerals in lettuce helps in removing toxins and keep your alkaline balance in order
• Lettuce contain fiber which helps fill you up and improve your digestive system
• Lettuce helps with insomnia. it contain Lactucarium which have relaxing and sleep inducing properties. Simply eat a few leaves or drink some lettuce juice to derive this benefits.
• Lettuce contain vitamin C and beta-carotene which prevent oxidation of Cholesterol, this prevent plaque build up which can lead to heart attack.
• Taking Lettuce Salad regularly is known to prevent Osteoporosis,anemia, cancer and Cardiovascular diseases,and iron-deficiency.
• Lettuce juice contain anti-cough agents which helps relieve irritable cough and symptoms of Asthma and Bronchitis.
• Lettuce juice is an excellent source of hydration .They are refreshing,thirst quenching, and help rehydrates the cells  and releasing toxins and harmful fats from your body.

Yogurt is creamy,tasty,and full of health benefits.it is a cultured milk products made by adding good bacteria called probiotics to the milk. This are live cultures, which helps the digestive system. They help keep the balance between the good and bad bacteria, necessary for healthy digestive system.it is nutrients rich and an excellent source of vitamins and minerals like,riboflavin,phosphorus,vitamin B5, vitamin B12,Potassium, and iodine.

Yogurt is a calcium rich food ,which makes it very good for your Bones and it is also a good source of high quality protein. Yogurt contains lower amount of lactose than milk,this is because the lactose in the milk used to make yogurt,is converted to lactic acid by the bacteria cultures, so people who are moderately lactose intolerant can enjoy yogurt.

Studies has shown a line between diary intake and risk of high blood pressure. A 50% reduction in the risk of developing high blood pressure, has been observed among people eating 2-3 servings of low-fat dairy daily, compared with those without any intake.

Health Benefits Of Yogurt:

• Yogurt helps with Colon health,reducing the risk of Colon Cancer
• it boost your immunity level
• it aids healing after intestinal infections
• Help prevent Osteoporosis
• Reduce the risk of high blood pressure
• Yogurt with Active cultures may discourage vaginal infections
• Helps you feel full,so helps with weight loss
• Yogurt contain good bacteria which is good for digestion 
• It is a rich source of calcium
• Excellent source of protein

Herbs and Spices not only add taste and flavors to foods, but are full of loads of nutrients and health benefits. They are filled with loads of disease fighting antioxidants, that helps the body fight against some deadly and life threatening diseases like diabetes, cancer and heart disease.

• Anise: Anise is a sweet and aromatic seed, which can be use to calm upset stomach, suppress cough and running nose, boost appetite. Anise is a good source of calcium and fiber.

• Basil: Basil has strong antioxidants and anti inflammatory properties, and it can also help cardiovascular health. it can also help with respiratory infection,asthma, and diabetes. its also shown to lower blood sugar level and cholesterol level.it is a rich source of magnesium.

• Ginger: Ginger contain  Gingerols which helps the body fight some cancer and also reduce arthritis pain. it is also used to help with menstrual cramps, sore muscle,upper respiratory tract infections. Ginger can also help with morning sickness, gas and diarrhea and it can be use to relieve upset stomach, and colds. it also destroy cancer cell and disrupt the metabolism of tumor cells.

• Turmeric: Turmeric is one of the main ingredients use in indian cuisine , its one of the main ingredients in curry powder. Curcumin the most active ingredients in turmeric helps reduce inflammation and ease the pain of osteoarthritis and rheumatoid arthritis.

• Sage: Sage is use for  gastrointestinal health and can also be use to treat depression,Alzheimer disease and memory loss. women use it to reduce menstrual pain and hot flashes during menopause. it can also be use to heal cold sores and gingivitis.

• Cinnamon: Cinnamon is a sweet scent high power substance, that is full of health benefits. it is used in treating muscle spams, relieving vomiting, helps to lower blood sugar level,lower the risk of heart disease. Cinnamon antimicrobial substance has been shown to fight against strains of  E-coli  and candida yeast.

• Rosemary: Rosemary is a fragrant evergreen herbs and it is full of fiber,calcium ,iron and vitamin B6. it helps to ease digestion and increase circulation. Rosemary was traditionally use for relieving muscle pain, improve memory, and boost the immune system.

• Thyme: Thyme is a popular herbs from the mint family. it is primarily use for cooking but also full of health benefits.it has been use for a long time as medicine, for chest and respiratory related illness like cough,bronchitis, and chest congestion.Thyme is pack with Vitamin C, and it is also a good source of Vitamin A. Thyme  helps in boosting  your immunity, and helps in getting rid of common cold.

• Coriander seeds: Coriander helps lower blood sugar level, lower cholesterol and get rid of free radicals in your body. it is also a good source of dietary fiber, regular in take of coriander helps your body fight against  food and water borne diseases like diarrhea, cholera, typhoid and food poisoning.

Breakfast is the most important meal of the day and what a better way to start the day than with a bowl of hot steaming oatmeal. This is not one of the favorite meal for kids but its pack with loads of nutrients. Oatmeal helps to:

• Lower cholesterol level
• Reduce risk of high blood pressure
• Boost  the immune system
• Prevent weight gain
• Reduce the risk of Type 2 Diabetes
• Stabilize blood sugar

Foot odour can be very offensive and embarrassing,it is caused by the reaction of sweat with bacteria from the skin. The rates at which individuals sweat differs from one person to another. while some sweat moderately, others sweat excessively. Sweat on its own is odorless but when it comes in
contact with bacteria, it smells really bad.

Shoes and socks provides an enabling environment for sweat and bacteria to mingle. when this happens it bring out terrible odour that cannot be ignored. Wearing socks and shoes that doesn't allow evaporation traps moisture from the feet, and bacteria's will start to grow.The bacteria's first sticks to the shoes and socks but eventually, it will stick to the skin and cause the foot to smell.

Footwear is not the only cause of foot odour, others includes:

• Stress
• Medication
• Alcohol
• Drugs
• Hormonal Changes
• Poor Hygiene

Lemon have many properties that benefits the body, it contain antioxidants called bioflavonoids
which is responsible for the health benefits of lemon. it also contain various nutrients like calcium,citric acid,magnesium,pectins, potassium, and fibers. They help your body promote immunity, and also helps in fighting infections.

Drinking warm lemon water first thing in the morning helps with your digestive systems, and helps flush out toxins and waste products from your body.

Health Benefits of drinking warm lemon water:

• Lemon water boost your immune system
• Helps in fighting cold and flu
• Helps in weight loss
• Aids digestion
• Acts as a natural diuretic
• Helps to clear the skin
• it relieves digestion problems and excess gas
• it cleanses the liver
• Helps relieve heartburn
• it helps dissolve gallbladder stones
• Purify the blood
• Lemon water  helps flush out toxins in the body
• Lemon water helps in reducing inflammation pains in the knees and joints
• it prevents the problems of constipation
• it boost your energy
• Relieves respiratory problems

Bloating can be very embarrassing and uncomfortable. This is caused by the build up of gas in your stomach and intestines. When gas doesn't pass through belching and flatulence, it builds up in the stomach and intestines and causes bloating. The Stomach feels full, tight and could be visibly swollen,this can result in mild or sharp pain that can sometime be relieved by passing gas or by simply having bowel movement.What we eat and drink play a direct role in bloating.Too little fiber, fluids and physical activity can lead to constipation which result in bloating.

The following are risk factors associated with Bloating:

• Eating fatty foods
• Drinking carbonated drinks
• Drinking through the straw
• Chewing gums
• Eating too quickly
• Smoking
• Stress and anxiety
• Lactose intolerance
• Irritable Bowel Syndrome

Sore throat can be very irritating and painful.This is a condition that is accompanied by pain, itchiness,and irritation in the throat caused by inflammation due to cold or other virus. it can be a sign of cold or something serious, and most times,sore throat are caused by minor illnesses that goes away without medical treatment. They are not usually serious and go away within one week. Gargling is a simple and effective way to kill germs and soothes the sore throat.The following are home remedies to relieve the pain:


Salt and Water: salt and water has been used for ages in soothing sore throat. Salt acts as a mild antiseptics, draws water out of the mucous membrane.Mix 1/4 teaspoon of salt in 1 cup of warm water. This will kill the bacteria and cleanse the throat of phlegm.Gargle 3 to 4 times daily.

Clove Tea: Cloves have antibacterial and anti inflammatory properties that helps to soothe the sore throat.Add 1 to 3 teaspoon of powered cloves into 1 cup of  warm water, mix and gargle.

Tomatoes Juice:Tomatoes is filled with lots of lycopene that can help to soothe sore throat faster. Mix 1/2 cup of Tomatoes juice with 1/2 cup of warm water.Add 1/2 teaspoon of pepper sauce. Mix all together and gargle with the mixture.

 Licorice Roots: Licorice roots have been use for ages to soothe sore throat. Gargling with Licorice solution is an effective ways to get rid of sore throat. Mix 1 teaspoon of licorice syrup with 1 cup of warm water and gargle.

Peppermint: The menthol in peppermint opens the nasal passage and help to soothe the throat. Pour 1 cup of boiling water over 2 peppermint teabags, let it steep for 5 minutes and gargle with the cooled solution 3 times a day.

Honey and Lemon:Honey helps to coat the throat when it is irritated, it's been use for years as sore throat remedy.The antibacterial properties in honey kills all the bacteria and bring relieve to the throat. Add 2 teaspoon of honey in a cup of warm water, add 1 teaspoon of lemon juice and mix together. Gargle with it 3 times a day.

Turmeric: Turmeric is high in antioxidants that helps in fighting many infections and diseases. Mix 1/2 teaspoon of Turmeric with 1/2 teaspoon of salt in a cup of hot water. Gargle with the mixture.

Breast Cancer is a cancer that develops from the breast tissue, it occurs almost entirely in women but men can get it too. This is the second most common cancer in women and most cases occur in women that are over the age of 50 years.Early detection is the key to surviving this disease, and if it is diagnosed early,their is a good chance of survival.The more advance the cancer is ,the less likely that the treatment will be curative.About 5-10% of Breast Cancer are due to inherited gene from parents, while 85-90% of Breast Cancer are due to genetic abnormalities that happens as a result of old aging process.


The most common Breast Cancer develops in the cells from the lining of the milk ducts and the lobules that supply the  ducts with milk. Cancer developing from the ducts are Ductal Carcinomas and those developing from the lobules are lobular carcinomas.Staying healthy, maintaining a normal weight,being physically active, limiting your intake of alcohol , reduce your risk of developing Breast Cancer.

Breast Awareness
By performing monthly Breast exams you will be familiar with your breast and notice any changes as soon as they occur. Knowing what your breast look like,feeling and checking them regularly, can help you detect abnormalities quickly.

• Always look and feel your Breast
• Report any changes to your Doctor
• Attend Breast Screening if you are over years of age

Early detection is the key , take regular self breast examination

Bananas are edible fruits, sweet and highly nutritious. They are exceptionally healthy and provide numerous health benefits.They are one of the most widely consumed fruits all over the world.One of the super food of all time, like by both the young and old.They are also available throughout the year and contain no fat or cholesterol like most fruits. Bananas are good source of vitamins, minerals and fibers. They are high in antioxidants,which protects the body from free radicals that damage the cells.Bananas are good source of potassium, vitamin C, vitamin A, dietary fiber,magnesium and folate.


                                                 Health Benefits Of Bananas

• Bananas are rich in Antioxidants and dietary fiber which helps in reducing the risk of some types of cancer, especially bowel cancer
• Moderate consumption of Bananas can help prevent kidney cancer because of the antioxidant present in Bananas.
• Regular intake of Bananas in your diet, can reduce the risk of Stroke because of it's high level of potassium 
• Bananas are rich in iron,this is very good for anemic patients
• Bananas helps to relieve the symptoms of  heartburn
• Bananas helps to keep the blood pressure under control
• Bananas lower Cholesterol level
• Bananas Aids digestion, and keeps your bowels healthy because of the high fiber
• Bananas preserve memory and boost your mood
• Adding Bananas to your diets, helps in keeping your eyes healthy
• Bananas boost your immune system
• Bananas can protect you against Stomach ulcer
• Bananas contains natural nutrients that boost your energy
• Bananas Aids weight loss
• Bananas helps to relieve Constipation

Onions have this strong pungent smell and bring tears to the eyes when cutting it , but there is no doubt that they are filled with lots of nutrients and health benefits. They are member of the Allium family which includes, garlic, leeks,chives. Onions are rich in sulfur containing compounds, which give it the strong pungent smell and is responsible for the nutrients in onions that promote good health.

Onions are rich in vitamin C,vitamin B,
potassium,and folic acid and they are a good source of dietary fiber. One onion a day helps you stay away from infections and diseases. They are also  a good source of  Flavonoids and Phytochemicals.

Onions can be eaten raw or cooked. The raw onions provide the highest levels of organic sulfur compounds which is responsible for its many health benefits.

Most of the high concentration of Flavonoids in Onions can be found in its outer layers, so care should be taken to avoid peeling off all the nutrients.

Onions comes in various sizes, colors and flavors. The most common types are the red, yellow,and the white onions.


                                              Health Benefits

• Onions helps to lower the blood pressure thereby cutting the risk of heart attacks
• Onions is an Anti-inflammatory agent which can help people with Arthritis of the joints
• Onions strengthens the immune system, thereby protecting the body against free radicals that destroy the cells
• The fiber in Onions Aids good digestion
• The Sulfur in Onions helps to lower the blood sugar level in the body
• The Antioxidants in Onions can protect you against some forms of cancer which includes,prostrate cancer, ovarian cancer, colorectal and gastric cancer
• The folate found in Onions helps with depression, it improves your mood, sleep and appetite