We all want skin that glows like craaazy and looks healthy. You know how people who have good skin always talk about how much water the drink? I'm sure you know this already but it absolutely works and it doesn't even take that long to notice a difference.

A few weeks ago, I shared my new year's resolutions one of which included getting back to my strength training regimen. Below is what my work out schedule looks like. I'm sort of limited by the fact that I work out at home only using a barbell, I'm yet to purchase a power rack. But at the moment, this works and I'll keep it that way for the time being.

To see videos of the various exercise routines, check out bodybuilding.com or Youtube.

In order to obtain the micronutrients your body needs, you need to eat the right food especially fruits and vegetables. We all know that life happens and the quality of your food intake may not be the greatest. There are those days when some Stouffer's chicken pot pie is dinner, and other times when it's a 3 course meal and then some.

That's where vitamins and supplements come in: to make up for nutritional gaps. Some vitamins such as D and A are particularly important and should be taken daily. Vitamin D deficiency can result in osteomalacia (softening of the bones) in adults especially if you are not getting adequate sunlight. A deficiency in Vitamin A can result in night blindness, impaired vision and eye infections.

Here are some other vitamins you should consider taking. Keep in mind that we aint medical professionals. Take this as Pearlle's 2 cents:

Sources: liver, whole grains, peas

Why folic acid?

For protein metabolism and red blood cell formation

Sources: liver, kidney, whole grains, green veggies

Why Vitamin C?

Protects against infections

Sources: Citrus fruits, broccoli, strawberries, tomatoes

Why Vitamin E?

Don't you want glowing, radiant and supple skin?

Sources: Nuts, seeds, olive oil, tomatoes.

A few months ago, I went to see the doctor because I was experience some intense stomach pain. During my check up, he noticed that my navel was protruding slightly and he said that it looked like a hernia, which was probably the cause of my abdominal pain. I told him that my navel had always been that way, and this was very common in my family and in Nigeria. He suggested that I go for further checkup, which I never did.

This got me thinking if many people in Nigeria had abdominal hernias. Is every abdominal protrusion a hernia? I googled up some images of abdominal hernias, none of which exactly looked like my navel region. I`m still doing some research into this, but here`s some information I got from emedicinehealth and MedicineNet.com:

This month's installment of M.A.D is dedicated to the Mental Health Foundation (MHF) of Africa's Nigerian wing. The MHF's vision is to "fight stigma, reduce discrimination, and demystify mental illness in Africa"

They list their action areas as:

· Social reforms and Mental/emotional rehabilitation.

· Economic, Social and Cultural Rights

· Information and training.

· Stress Management/Counseling.

· Capacity building.


I highlight social reforms/emotional rehabilitation as well as information and training because I believe these are two key areas that mean a lot to me, and are clearly lacking in Nigeria. Mental illness in Nigeria is still highly stigmatized. A majority of Nigerians believe that mental illness is caused by evil spirits and the like. I'm not one to ignore the supernatural, however I know that there are many causes of mental illness that don't involve a curse from the victim's village.

Victims are usually abandoned by their families and left to roam the streets, often ignored or insulted by pedestrians. Victims of mental illness can still live fulfilling and productive lives, and I have seen that happen many times. Unfortunately, this is not the norm in Nigeria.

Some of MHFA's projects include:

Care on Wheels: A mobile advocacy project for the masses, targeted at the mentally challenged on the streets/roads.

Emotional Development Academy: a training arm of Mental Health Foundation with an intensive curriculum in stress management, behavioral rehabilitation, occupational therapy and clinical psychology as it relates to organizational performance and human dignity.

Mental Health and You: A publication that promotes awareness on mental health issues and advocates against stigmatization. It also solicits policy reforms for mental health care in Nigeria. Also providing adequate information, education, encouragement, and support for people living with either mild or severe mental disorders.

You can reach the MHFA at their Head Office located at 16, Harvey Road, Sabo-Yaba, Lagos State, Nigeria.

Phone: +234-803-323-6814 , 234-1-736-9871
Email: info@mentalhealthnigeria.org
Alternatively by Facebook or Twitter.

I can't wait for a day when victims of mental illness are loved on and cared for. A day when being mentally ill does not automatically mean a bleak existence.

I can't believe it took me so long to know about this. It works for 90% of people, believe me. Without a doubt, it has worked for me and I am happy to share this with you.


3%  hydrogen peroxide should do the trick. Dilute this in water to a ratio, 3:1. For example, 1 tablespoon of hydrogen peroxide to 3 table spoons of water. Gargle this for a few minutes, I gargle till I can't gargle anymore. You know that feeling when you gargle and your mouth gets really full.

Your teeth and gums will be foamy from the hydrogen peroxide. I then rinse my mouth with water a couple of times. Voila, good bye bad breath!!

IMAGE SOURCE

Hope this brightens your day!!

This is comforting

Source

Source

This month, we would like to give a quick shout out to Amaudo UK. This organization is doing amazing work.

Amaudo, which means Village of Peace started in 1990 and is the brainchild of Rosalind Nkechi Colwill, a social worker from the UK who was working for the Methodist Church in Nigeria. She noticed the increasing case of homeless people with mental health problems in Nigeria and gathered some local support to develop a project for Itumbauzo, a village in South-East Nigeria.

Amaudo Itumbauzo has since become a mental health pioneer in the region. This organization treats and supports hundreds of adults in their own homes. They also share education and awareness, reducing fear and stigma and preventing destitution and homelessness. Amaudo Itumbauzo supports individuals, families and communities.



Amaudo UK works to provide management and co-ordination assistance to Amaudo Itumbauzo, support volunteers and staff, and raise awareness of mental health and learning disability issues in Nigeria.
Amaudo UK and Amaudo Itumbauzo, Nigeria, work in partnership to implement accessible, affordable and sustainable systems of mental health care in Nigeria.

Today marks National Clean Off Your Desk Day around the world.


I love this, because I feel a lot of people suffer from disorganized desks, such as myself. I'm looking at it right now actually. I'm also going to take this a step further by cleaning my whole dorm room.

Thankfully my desk doesn't look that bad! Image source

Here are a couple of tips to help you stay organized, from about.com

Do It Now

In my avoiding tooth decay post, I shared my battle with what I believe to be tooth cavities. I also was experiencing some occasional pain.

Image source: Wikipedia

I did some research about how to make the pain better until my dentist appointment. I found quite a bit of stuff on the web, and settled to chew some onions. You know it, with chewing onions comes the unpleasant smell (think suya + a ton of onions = nasty breath).

There were a couple of remedies for onion breath, among which are:
Parsely
Green tea
Mint leaves
Lemon juice

Flossing and brushing your teeth thoroughly, as well as scraping your tongue when you brush your teeth.

Also, avoid cigarettes and alcohol because this will make your onion breath worse.

Happy onion eating! :)