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7 Stunning Health Benefits Of Playing Football

By Collins Nwokolo → Saturday, 19 August 2017
Health benefits of playing soccer

Football or soccer is the most loved, played and watched sport on earth. It is an exhilarating sport, which involves players using their legs, head and torso to dribble, pass a ball and score goals. It also involves a lot of running, jumping, 'diving', and kicking.
People of varying ages and skill levels can play soccer.

As you would expect, a sport as physically engaging as football would have lots of health benefits. So today it would be fitting to discuses the health benefits of playing soccer. Let's begin.

1. Burns fat and help you lose weight

Playing football is a great way to burn fat and lose weight. It is a sport that is associated with endurance and high physical activity. It is a great sport for losing weight fast. And what's more? If you enjoy the sport you can fun and still lose weight. Playing 30 minutes of soccer two or three times a week can help you burn calories fast.

2. Builds muscle strength and tone.

Your muscle mass will increase greatly from playing. Increased muscle mass will lead to and enhanced muscle strength and tone. Playing soccer challenges almost all your major body muscles. It strengthens the muscles in your lower body when you kick, run, twist and tack and your upper body when shield the ball and sprint. Additionally, playing soccer also increases muscle mass by using both slow-twitch and fast-twitch
muscle fibers. It is indeed a great sport for your muscles.

ALSO READ: 7 Amazing Health Benefits Of Playing Video Games

Health benefits of playing soccer

3. Boosts Your Respiratory Capacity

Being a great aerobic sport, soccer can increase your aerobic capacity. Minutes spent sprinting from post to post can enhance a player's respiratory capacity, hence leading to an improved respiratory health.

4. Improves Cardiovascular health
Generally, an exercise that makes your heart rate increase well is good for your cardiovascular health. The same can be said for soccer, it is a sport that involves tireless running, jumping and walking. All these can increase your heart rate, and decrease your risk of getting cardiovascular diseases.

5. Improves your brain and cognitive function
As I said earlier, football is an exhilarating sport. It not only challenges you physically both also mentally. Football players also think a lot, challenging their brain. Calculating the perfect time to go in for a tackle, to play a shot or position themselves. It also improves the body coordination and movement range.

6. Increases bone strength
Sports like soccer increase the bone strength. It is a great way to maintain overall fitness and good health. Playing soccer will help you avoid osteoporosis, and other bone diseases as you age.

Health benefits of playing soccer

7. Improves your mental health
Your mental health also benefits when you play soccer. It helps you develop teamwork, discipline and team spirit. It is a great way to relax and  manage stress effectively.  It also improves your mental alertness.

As you can see, soccer can help you in so many beneficial ways. But many people have shied away from playing football because of they are afraid of getting injuries. Injuries are part of the sport, so how can you avoid injuries while playing soccer? Although getting injuries is not totally avoidable, you can take some precautions and safety tips for exercise that will help you avoid injuries.

How to avoid injuries while playing soccer

• Wear protective and appropiate soccer equipments and wears.

• Stay hydrated as much as possible.

• Warm up your muscles and stretch before starting.

• Make sure there is a referee or someone to punish who is playing roughly.

• Play on a good pitch.

Health benefits of playing soccer

In light of all I've written now, I'd like to inform you, my dear reader that I've launched my new football blog,
Feel free to visit and continue reading amazing write ups on all your favorite soccer teams, including facts and in depth editorials.

Thanks for reading.

What are Fitness Supplements- Are they bad for you?

By Collins Nwokolo → Wednesday, 16 August 2017
What are fitness supplements

Getting the perfect fit body is never easy.
Engaging in fitness routines can be challenging for some. Sometimes after training, the results are not forthcoming.
Many people have considered fitness supplements as the solution and have sought to know about them. What are fitness supplements? Are fitness supplements bad for you? In this article, I'll be discussing briefly about fitness supplements and how they affect you. I'll concisely explore the contents of these fitness supplements.

What are fitness supplements

What are fitness supplements?

Fitness or bodybuilding supplements are dietary supplements that are taken, in order to enhance athletic performance, cause weight gain or weight loss or replace meals. There are also preworkout supplements taken before a workout routine. Bodybuilding supplements are marketed to recreational bodybuilders, weightlifters and athletes.
Here are two quick facts about workout supplements I will like to you to know before moving on.

• Did you know that the use if 'fitness supplements' dates back to ancient Greece? Yes, athletes back then were told consume meat, wine and other tonics to improve their strength and stamina.

• In 1994, Dietary Supplement
Health and Education Act (DSHEA) was signed into law in the USA. This act made it possible for manufacturers to approve the safety and use of their supplements. Hence, needing no approval from the Food and Drug Administration (FDA).

What are fitness supplements

Types Of Fitness Supplements

There are so many types of workout supplements available. Each athlete might respond differently to each supplement.

1. Branched-Chain Amino Acids (BCAA)
These are one of the most popular bodybuilding supplements around. Branched-Chain Amino Acids are three of the 20 amino acids in the body. There are leucine, isoleucine, and valine. These amino acids play a vital role in protein synthesis, and metabolism. They help in muscle recovery and increase the uptake of nutrients and glucose to the muscles during workout. It is highly recommended during fasted training. Quite a few research has been done to show the effectiveness of BCAA.

READ: The Most Important Workout Safety Tips You Should Heed

2. Creatine

Creatine is also one of the most popularly used supplements  globally. Creatine is a substance that is found in the  body, and is also found in
food like meats, eggs, and dairy.
Numerous scientific studies have shown that creatine can
Increase glycogen storage, strength, energy and high-intensity muscle performance. It also improves cell mass volume. Creatine supplements is not advisable for patients with kidney disease.

3. Protein
Protein supplements are also sold to bodybuilders to aid their workout. Proteins increase protein synthesis, muscle growth and to improve muscle recovery.
There are sold in many forms, like protein shakes, meal replacement products and protein powder- which is the most common one. There are three common types of protein powder used today.

- Whey protein: This constitutes all the essential amino acids, lactose and branched-chain amino acid. It is also very rich in the amino acid cysteine. They are easily digested and suppress appetite. It has been shown to aid muscle recovery and growth.

- Egg protein: It is made from eggs and is a  is a lactose- and dairy-free protein.

- Soy protein: it is made from soybeans and mainly contains isoflavones.

-  Others are: Hemp protein, Rice protein, pea protein etc.

4. Beta Alanine

Beta-alanine is an amino acid that is  naturally found in the body. The very common preworkout supplement, is widely known for reducing the fatigue associated with workout. It does this by increasing amount of the
molecule carnosine that can be stored in the muscles. Additionally it helps improving in anaerobic workout

5. Betaine
Betaine, or trimethylglycine, is a naturally occuring compound found in plants like beets, wheat bran and quinoa. It has been shown to improve body composition, protein synthesis, promoting muscle gain and fat losss.
Furthermore, it has been said to boost muscle endurance and increase strength.

There are so many other workout supplements available today, some are sold all together in one like Rich Piana 5 Nutrition. Now here comes the big questions, fitness enthusiasts, bodybuilders, athletes all ask, are fitness supplements safe? Let's find out the truth about that.

READ: 3 Easy Workout Routines That Aid In Complete WeighLoss

are fitness supplements safe

Are bodybuilding supplements bad for you?

Because of the varying opinions and controversies surrounding workout supplements, a lot of people have wondered if workout supplements are bad for them or if supplements are necessary for them. Well, first of all, it is best to consult a doctor before taking any form of supplements. So as to ascertain if you are at risk in any way.
Secondly, you can get all these supplement naturally by dieting. Sure, it might be expensive and hard but nothing beats natural. You'll get better results in when you workout and diet together, so don't necessarily need workout supplements.

To answer the question plainly, here goes;
Bodybuilding supplements are not bad for you, instead bad bodybuilding supplements are bad for you. There are a lot of poor, unhealthy supplements made and advertised with grandiose claims. In 2013, The US FDA reported that about 50,000 health problems occurred yearly due to bodybuilding supplements. This shouldn't scare you though.

You can use workout supplements, just be very careful when choosing the right one.  You can read this article by Mike Matthews of LegionAthletics. It will help determine very good bodybuilding supplements.

Thanks for reading, please drop your comments, questions if you have any and don't forget to share.

10 Healthy Nigerian Foods With Low Glycemic Index

By Collins Nwokolo → Sunday, 13 August 2017
Low glycemic index foods

Eating healthy foods has and will always be a priority for every Nigerian, and the world at large. With increasing cases of diabetes and obesity in Nigeria, many Nigerians have sought for foods with low glycemic index. What is glycemic index? Why are foods with low glycemic indices essential? And What are the healthy Nigerian foods with low glycemic index? Let us carefully examine and answer these questions. You will greatly benefit from reading this article, let's get started.

Glycemic Index
Low glycemic index foods

Glycemic Index (GI) is a
relative ranking of carbohydrate in foods according to its effect on blood glucose levels. It is rise in blood sugar level, 2 hours after consuming a meal. GI of foods are ranked from 1-100. Foods with low Glycemic Index are usually 55 or less. Low GI foods are digested, absorbed and metabolised at a slow rate and cause a lower and slower rise in blood glucose levels.
On the other hand, foods with a high GI (usually 70 and above) are digested, absorbed and metabolized at a much faster rate. Glycemic index takes into account the amount of carbohydrates in the food that is consumed. Hence, the glycemic load takes into account the carbohydrate content in the whole food. It is gotten by multiplying the GI and the amount of carbohydrate in the food in grams, then dividing by 100. It is between 1-20.

Certain factors affect the glycemic index of a food in the body, and they are;

- Processing: processed foods have higher GI than unprocessed foods. A good example is flour, which has high GI, compared to when it was an unprocessed whole grain.

- Ripeness : Ripe foods have higher GI

- Insulin response and resistance: People and foods vary in insulin response and resistance.

- Variety: Different varieties of a certain foods have different glycemic index.

- Cooking methods: The more a good is cooked or overcooked will raise the GI. Because its cellular structure will be broken, hence it will digest rapidly and raise GI.

- Diabetic patients: People with diabetes will have increased GI levels hours longer after eating certain foods.

Why Are Foods With Low Glycemic Index Good For You?
Now that we've learned about what glycemic index is, let's find out why these are important and the health benefits of foods with low glycemic index.

• Diabetes
Eating foods with low GI has been recommended by the American Diabetes Association for patients with type 1 and type 2 diabetes, as a way to manage their condition nutritionally. It is also said to be helpful to people with gestational diabetes.

• Cholesterol
A recent study provided concrete evidence that consuming high-fibre, low GI diets can significantly reduce total and LDL cholesterol levels.

ALSO READ: 10 High Cholesterol Foods You Should Avoid

• Heart Diseases
Research shows that consuming low GI foods will reduce your risk of developing coronary heart disease and other heart diseases.

• Weight loss and management
Low GI is also associated with losing and maintaining weight.
A  review stipulated that eating a diet of low glycemic index diets by obese people will promote weight loss and proper weight management.

Nigerian foods with low GI

1. Corn
Sweet corn is very good for you can has a lot of health benefits. A 60g serving of corn has a glycemic index of 48.

2. Beans
Beans is a very nutritious legume. It is rich in proteins and a great food for weight loss. Baked beans has a GI of 40 in 150g of meal. While black beans has a GI of 30 in 150g serving.

3. Okro
Okro is used in preparing okro soup, which a very healthy Nigerian soup for weight loss. It contains few calories too. Okra is a nonstarchy vegetables, with low glycemic index of 18.

4. Akara and Moon
Akara and moin moon are some of the healthiest Nigerian snacks for weight loss. A research by Olabisi Akinlua et al, of Olabisi Akinlua Food Technology Department Moshood Abiola
Polytechnic Ojere, Abeokuta, found out that Akara had a GI of 44, and moin-moin was 41.

5. Leafy vegetables
There are a lot of healthy leafy vegetables in Nigeria. These leafy vegetables are non starchy vegetables with few carbohydrates. Examples are Broccoli, Tomato, spinach cabbages etc.

6. Banana
A 120g serving of banana has a glycemic index of 48.

7. Unripe plantain
Unripe plantain has a lower GI than ripe plantain. Raw green plantain has a GI of 40.

8. Milk
Some dairy products have low glycemic indices. Milk, full-fat, has a GI of 31 in 250 mL. While skim milk has a glycemuc indec of 31 in 250 mL.

9. Fruits
Of course, there are so many healthy Nigerian fruits with low glycemic indices. Apple has a GI of 36, raw pear has a GI of 38, orange has a GI of 45 and grapefruit has a GI of 25.

10. Brown rice
Brown rice or Ofada rice is also very good. It has a glycemic index of 50 in 150g serving.

Foods with High Glycemic Index to Avoid

• melons and pineapple
• Ice cream
• Corn flakes,
• Russet potatoes
• White wheat flour bread etc.

Thanks for taking time to read. Please make sure you drop a comment, as well as share this useful information.

How To Effectively Remove Scars Naturally

By Collins Nwokolo → Thursday, 10 August 2017
How to remove scar Naturally

Having a scar is worrying for many people, it is embarrassing and sometimes reminds them of traumatic experiences. These people have sought out ways to remove their scars. In Nigeria, people who were given tribal marks at a young age have had to deal with awkward situations on daily basis. There are many scar removal methods available today. In this article, we'll look at the types of scars, the scar removal treatments which include scar removal creams, screams removal home remedies.

Types of scars
How to remove scar Naturally

Scars are areas of the skin or fibrous tissue that appear after injury or the process of wound repair. There are 5 common types of scars.

1. Hypertrophic scar
Hypertrophic scars occur when the body overexpresses collagen. The scar is normally raised above the surrounding skin and red or pink in color. It ia hard and itchy. It is caused by wound infection or skin injuries.

2. Keloid scar
Keloid scars are very similar to hypertrophic scars. They can be differentiated from hypertrophic scars by their lack of growth outside the original wound area. Keloid scars are commonly caused by surgery, accident, skin burns, chicken pox, acne or,
sometimes, body piercings. However, in some people,
keloid scars form spontaneously. It is not adivisable to treat keloid scars with surgery.

3. Acne scars
Acne can leave scars on the skin. They look like deep pits or angular waves.
Severe acne can penetrate the skin and cause damage to the skin and the deep tissues. Popping or squeezing acne might worsen the scar.

4. Contracture scars 

These scars occur as a result of a burn on the skin. These scars tighten the skin, possibly impairing the
ability to move that area. These types of scars can go penetrate deep in the skin, affecting muscles and nerves, and can be really bad for
burn victims.

5. Atrophic scars

An atrophic scar appears as a sunken recess with pitted appearance in the skin. Atrophic scars are caused when the structures supporting the skin, such as fat or muscle begin to atrophy or disappear. This type of scarring is said to be caused by acne, chickenpox, Staphylococcus infection surgery, some particular insect and spider bites, or accidents. It is
also said to be caused by a genetic skin disorder, called Ehlers–Danlos syndrome.

CHECK OUT: 10 Sexy Beauty Tips For The Summer

How to remove scar Naturally

How To Remove Scars Naturally

As I mentioned there are so many scar removal techniques today. There are many ways to remove scars naturally, through home made remedies for scar removal. Many people have sought for scar removal creams in Nigeria. Others have opted for scar removal surgeries or laser treatment. But natural methods to remove scars are much better since scar removal surgeries are very costly.

Natural methods of scar removal
The home remedies used to remove scars include:

1. Coconut Oil
Using coconut oil is a very good way to remove scars naturally. It is rich in omega-3 fatty acids and
antioxidants that inhibits scar formation, and speeds up wound repair.  Furthermore, coconut oil contains lauric, caprylic and capric acids that increases
collagen production.
How to use;
Place the coconut oil on your palms. Then rub it on the affected area on your skin. Then leave it for hours so the skin absorbs the oil. You can repeat this procedure 3 times a day.

ALSO READ: How To Prevent Prostate Cancer Naturally

How to remove scar Naturally

2. Aloe Vera
Aloe vera is the ultimate natural remedy for the skin, and it also helps you treat scarring naturally. Aloe vera is a natural emollient to that repairs damaged skin and gives you a healthy, radiant skin.
How to use;
- Peel off the outer covering of the aloe vera plant.
- Carry out the natural gel and rub it on the scarred area.
- Repeat the procedure twice daily.

How to remove scar Naturally

3. Shea butter
Shea butter has many health benefits to the skin, one of which is scar removal. It is advisable to apply shea butter immediately after getting a wound, so as to keep it moist and prevent itching.
How to use;
- Apply shea butter ~on~~ths skin and leave it overnight.
- Do it daily.

4. Lemon
Lemon is very rich in alpha hydroxy acids, which have healing properties. You can use lemon to treat all the types of scars. They destroy dead
skin cells, promote the production of new skin cells and enhance skin elasticity. It also contains antioxidants like vitamin C, which aids the regeneration and repair
damaged skin. Furthermore, the bleaching property of lemon helps lighten scars.
How to use;
- Rub the lemon juice extract on your skin
- And rinse off after 10-15 minutes.
Note: If you have a sensitive skin, dilute the lemon in vitamin E oil (another great home remedy for scar removal. And do not step out after doing this, lemon makes your skin photosensitive.

5. Honey

Honey is another excellent natural remedy. It is an extremely good skin moisturizer. It prevents the
accumulation of dead skin cells, by destroying them  and stimulates growth of new skin tissue
How to use;
- Apply some honey on the scar, cover it with a bandage before going to bed.
- The next morning, wash off with warm water. Do this daily before going to bed.

Other notable natural remedies for scar removal include:
Apple Cider vinegar
• Onion gel
• Cocoa butter
• Olive oil.

Here are the natural ways to treat scars. I hope you found this article helpful.

3 Quick Reasons Why You Should Consider Forskolin Extract Supplement for Weight Loss

By Collins Nwokolo → Tuesday, 8 August 2017
Forskolin for weight loss

Putting a cap on your weight comes with a number of perks and protects you from some grave lifestyle diseases. From reduced risks for cardiovascular complications to better moods and creativity, the advantages are endless. However, this is easier said than done in this busy 21st Century. This is especially with the proliferation of white-collar and online jobs that force you to sit on your butt all day hovering over a computer. Finding the daily hour to exercise is becoming more and more of an impossible task by the day.

It is for this reason that most people find it hard to control their weight. In fact, research shows that up to 85% of people trying to lose belly fat never reach their goals at all. They just give up and give into obesity and all its long term, dreadful health repercussions. If you’re still in these shoes just like I was, then you know exactly what I’m talking about. However, worry no more, for the Forskolin extract supplement is here to save the day. Yes, we all know this is getting a lot of hype online, but there’s a very fine reason why it doesn’t work for many and that’s covered below.
What are forskolin supplements? And can forskolin supplements help you lose weight?

Forskolin is a chemical compound that is extracted from the plant Coleus forskohlii. It is worthy to note that it has been used for many years for treating health problems.

The Terms and Conditions
Do bear in mind that this is no magic, wonder pill. So, don’t expect to get in shape sitting on the couch all day, gobbling fries. Such a concoction just doesn’t exist. No, Sir. In order for this to actually work, you need to put in some work. This involves throwing the junk food out the window and adhering to good nutrition standards. You will also need to maintain a slight calorie deficit in order to lose weight. Finally, finding some time to crank out an intense 5-minute workout at the very least is an absolute must. Stick to these three rules and that fit body will be yours for the taking. Easy as pie, right?

Now that we have the basics down, here’s a quick breakdown of why you should consider using these supplements in the first place.

How To Lose 20 Pounds In 2 Weeks

1. Good Riddance To Your Nasty Cravings
What’s the main reason why most diet programs fail? Cravings. We’ve all been there. You probably pass by a sweet, cake-aroma draped bakery on your way to work every morning. And you have to say, “No.” to the sweet scent of that chocolate-topped cupcake on a rumbling belly every day - a trying task capable of crushing the most disciplined of souls. Eventually, “Maybe just a bite,” turns into a cake gorging frenzy and next thing you know, you’re back at square one.

Using this supplement can be of major help in this issue. It ignites those satiety hormones making you feel full for hours on end after your healthy meals. Forskolin suppresses your appetite allowing you to take fewer calories than you usually do, making it easier to maintain that caloric deficit we talked about earlier. At least now, you don’t have worry about keeping your once-in-a-blue-moon cheat meals from manifesting into an ugly cheat day… Or week.

2. It helps you burn fat faster
Our bodies are so smart that they quickly adapt to harsh conditions. That is fantastic, but not so much if you’re looking to burn off calories using cardio or that deficit in calories. In time, you will get better at those workouts and your body will learn to dial down on your daily BMR. This will make you burn a lot less calories, forcing you to hit a plateau. When that happens, results come to a halt.

This is exactly why you need to supplement your diet with forskolin extract. Forskolin triggers increased production of free testosterone hormones and adenylate fat torching enzymes. This helps you maintain lean muscle and burn fat at the same time. All so you can maintain your calorie deficit and that high-calorie burn rate during your workouts.

ALSO READ: The Truth About Garcinia Cambogia And Weight Loss

3. Little or no Side Effects
Of course, we do recommend seeing a doctor before using this product, especially if you’re using other drugs, just in case there could be interactions. Children and pregnant women also need to lay off this due to interference with growth hormones at early stages of development in the human body. However, credible research into this product has yielded no side effects whatsoever in healthy men and women.
Forskolin should also be avoided if you have polycystic kidney disease.

So there you have it, 3 reasons why Forskolin supplements ate great for weight loss.
Forskolin supplements weight loss

Authors Bio
Melinda Story is an accomplished writer with over six years of experience in the health and wellness field. She enjoys a happy and quiet life in Upstate New York with her husband, daughter, and two cats. While Melinda Isn’t writing, she’s enjoys time in the kitchen experimenting with new vegan recipes.