“Eating healthy is expensive”
“I don’t have time to cook”

STOP PLAYING CHESS WITH YOUR HEALTH

Here are some cooking ideas to help you create quick healthy recipes.

You can try on a go.

The foods listed will help you:

-Prevent unnecessary weight gain

-Boost your mood

-Revive your energy

And make you feel good again.

The key to healthy eating should not emphasize on “balance diet” in other words balance diet is an old paradigm that should be discarded for good.

Because, “balanced diet” modeled around eating more carbs, less protein and fats.

This is not a sustainable way to eat especially if you are seeking to lose or maintain weight and also optimize your micronutrients intake.

So the most nutrient dense food should be your priority.

They are(in order of nutrient density/availability):

1. Meats:beef, chicken,goat meat, ponmo, turkey, rabbit, pork, wild game etc.

2. Eggs(Any edible eggs available).

3. Offals; Liver, hearts, intestines, and lungs of ruminants

4. Seafoods: All edible fish in the order of nutrient density fresh fish>smoked fish>dry fish. Limit frying of fish; shrimp, prawns, crabs,oysters, sea snails, calamari etc.

5. Seasonal fruits: mango, African star apple(udara), Avocado, among other seasonal fruits.

6. Non starchy vegetables: Local vegetables; cucumber, garden eggs, tomatoes, green peas, green beans, bell peppers carrots, etc. Leafy greens; pumpkin leaf,garden egg leaf, spinach etc. Exotic vegetables; cauliflower, broccoli, Brussels sprouts, and Kale.

7. Starchy vegetables: Grains; rice. Tuber; yam, potatoes, coco yam. Legumes; Beans, lentils.

This category is where you should practice moderation and must be paired with any of the above categories.

It’s very important not to forget the healthy fats category.

Choose from: olive oil, coconut oil, beef tallow, Avocado oil(most in Nigerian markets are fake) lard, ghee, butter and pure palm oil.

My Favorite quick combos.

1. Yam and egg sauce

2. 4-5 boiled eggs with mix vegetable sauce.

3. 4 Egged omelette with mixed vegetables sautéed in olive oil on side.

4. Any of yam or plantain porridge with smoked fish.

5. Boiled Beef and Salt.

You can also try rice with plenty of leafy greens and boiled eggs.

Beans cooked with plenty crayfish and smoked fish.

Any swallow of choice except semo and wheat(portion controlled) with plenty protein rich soups.

Thanks for reading.

"Unshakeable Heart"

In the face of fear, we find our might,
A courage that's born, in the darkest night.
It's the voice that whispers, "Do not flee,"
A heart that beats strong, with a spirit free.

Like a rock that stands, through the raging sea,
Courage holds its ground, wild and carefree.
It's the fire that burns, with a passion pure,
A soul that's unshakeable, forever secure.

With every step forward, with every fall,
Courage rises stronger, through it all.
It's the light that shines, in the darkest place,
A beacon of hope, that guides us to our pace.

So let courage be our guide, our shining light,
That leads us through, the darkest of nights.
For with an unshakeable heart, we'll face each test,
And emerge victorious, with a courage that's blessed.

Herbal Teas for Every Skin Concern

1. Anti-Aging & Collagen Boost
- Rooibos Tea
- White Tea
- Ginger Tea
- Hibiscus Tea

2. Hydration & Skin Barrier Support
- Chamomile Tea
- Marshmallow Root Tea
- Nettle Tea
- Licorice Root Tea

3. Brightening & Acne Control
- Green Tea
- Spearmint Tea
- Dandelion Tea
- Turmeric Tea

4. Detox & Skin Purification
- Milk Thistle Tea
- Peppermint Tea
- Fennel Tea
- Burdock Root Tea
- Pure Shilajit Resin

The Rise and Fall of Runes: A Tale of Angels, Demons, and War

Prologue: The Age of Beginnings.

Long before the rise of kingdoms, before the first cities were carved into stone, there was an age when the world was young and untamed. It was a time when the skies were filled with the songs of angels, and the earth was a canvas waiting to be painted. Our ancestors called it the Age of Beginnings, a time when the divine and the mortal walked side by side.

The angels, beings of pure light and boundless wisdom, gazed upon the world from their celestial realms. They marveled at the beauty of the land, the rivers that flowed like silver threads, and the forests that whispered secrets to the wind. But it was the people—the sons and daughters of men—who captured their hearts. Humble yet curious, fragile yet resilient, humanity was a spark of potential in a vast, untamed world.

And so, the angels descended...
Racheal Sam

#shortstories #fantasy #fictionwriter #rainbowtalesbyrachealsam #fictionstories #fiction #literature #viralstory #entertainment

What is cryptocurrency?
Cryptocurrency is a digital payment system that doesn't rely on banks to verify transactions. It’s a peer-to-peer system that can enable anyone anywhere to send and receive payments. Instead of being physical money carried around and exchanged in the real world, cryptocurrency payments exist purely as digital entries to an online database describing specific transactions. When you transfer cryptocurrency funds, the transactions are recorded in a public ledger. Cryptocurrency is stored in digital wallets.

Gods love are so pure and everlasting God is greatest

Even a child is known by his actions whether his behavior is pure and right

CRISPY POTATO & CHICKEN SALAD
– a perfect blend of golden, crunchy potatoes and tender chicken, tossed in a creamy dressing! Pure comfort in a bowl. #CrispyPotatoes #ChickenSalad #FoodCravings #DeliciousBites #ComfortFood #SaladGoals #Yummy

THE RISE AND FALL OF RUNES
A TALE OF ANGELS, DEMONS AND WAR

In the days of our ancestors, runes ruled the world. They were said to be magical markings that had been brought to our people by angels millennia ago. These angels loved what they’d seen from the skies and descended to bestow gifts upon our fathers. Gifts that would be passed down by blood from generation to generation. These gifts were a great blessing to the sons of men, allowing them the ability to bend nature to their will for the greater good of the people.

But among the angels, were demons, said to have changed form and arrived among the celestial host to also bestow upon men strange gifts; The ability to lay waste and cause total devastation. Their gifts were wild and uncontrollable, eating deep into the souls of men, replacing purity with darkness. The dark souls, as the bearers of these dark runes were called, became almost invincible, refusing to concentrate in the world of man, choosing rather the realms of darkness where they eventually transformed into demons with the ability to keep wearing their human forms, till it was destroyed.

They spread like wildfire all through the land causing evil to reign supreme due to their wicked ways. When the pure souls could stand them no longer, a war broke out that lasted for decades. The dark souls devastated and ravaged for a time, but the pure souls fought back just as fiercely, and soon, the great purge began. Every adult or child discovered to possess the demon runes were executed immediately, causing many dark souls to run into hiding while others fled in exile.

The land was eventually cleansed of darkness and the people lived peacefully once again. But many had been displaced and rendered exiles in foreign lands. Embittered and filled with hate, the dark souls scattered abroad bided their time, a promise of return and revenge stamped in the tablets of their hearts.

Racheal Sam
#viralreels
#entertainment
#shortstories
#fantasy
#fictionstories #rainbowtalesbyrachealsam

"Unshakeable Heart"

In the face of fear, we find our might,
A courage that's born, in the darkest night.
It's the voice that whispers, "Do not flee,"
A heart that beats strong, with a spirit free.

Like a rock that stands, through the raging sea,
Courage holds its ground, wild and carefree.
It's the fire that burns, with a passion pure,
A soul that's unshakeable, forever secure.

With every step forward, with every fall,
Courage rises stronger, through it all.
It's the light that shines, in the darkest place,
A beacon of hope, that guides us to our pace.

So let courage be our guide, our shining light,
That leads us through, the darkest of nights.
For with an unshakeable heart, we'll face each test,
And emerge victorious, with a courage that's blessed.