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5 Smart Ways to Help Yourself Overcome Procrastination

ways help procrastination
Procrastination Can Cost You Money

 

You prefer to watch the soccer game between Accra Great Olympics and Kumasi Asante Kotoko although you have a lot of work to do. You tell yourself you will do the assignment later, although this is the best time for you to tackle it. Yes, procrastination has gripped you and you must find ways to help yourself overcome procrastination so that you will not be disgraced or become stressed out and die as a result! That’s right! Procrastination can lead to stress which can send you to the grave!

So, what are some of the ways you can help yourself and also work with others to help you overcome procrastination so that you can make the most of the time you have on your hands? What are the ways to avoid procrastination so that you can live a fruitful life?

1.    Make Your Work Easier to Do

In the Bible, when Jesus was confronted with the enormous task of feeding 5,000 men, besides women and children with only five loaves and two fishes, He made the people sit down in groups before He fed them. Do you know why? It was to break down the enormous task into smaller tasks so that the task would become easier to do.

Sometimes the reason why we procrastinate is that we look at the enormity of a task and feel, “This is too daunting for me. I can’t do it now. I might as well postpone it for I do not feel I can do it now. Maybe I can tackle this later.” One of the ways to stop procrastinating is to make things easier for yourself by breaking tasks which look like “Goliath” into smaller tasks. This will make your job seem manageable and it will make you more willing to tackle it immediately.

2.    Get a Peer Reviewer

There is an Ashanti proverb which says, “He who is clearing a path to the farm does not know whether the part of the path he has already cleared behind him is crooked or straight.” In other words, everybody needs someone to remind him when he is losing focus on life.

Therefore, get someone you trust, love, and admire to help you check procrastination in your life. Report your struggles and failures to this person so that he or she can encourage you. Exchange ideas about what you can do to manage yourself better so that you can use your time profitably. This is one of the great ways to prevent procrastination.

Choose someone who can help to keep you on your toes. This person can be a school mate, church member, work colleague, or family member. He or she must be a serious person who has a habit of getting things done on time and who can push you to make you do your best. This is one of the ways to avoid procrastination and laziness.

3.    Spend Time with Focused, “Time Conscious” People

You know the friends and family relations whose words and actions inspire you to make an effort to be more serious about your job or your schooling.  One of the ways to help prevent  procrastination, whether you are in college or a worker, is to spend more time with some of these people. You will realize that with time you will start adopting some of the positive aspects of their character—you will also start taking deadlines and tasks seriously and you will do your best to finish a task when it is given to you.

4.    Make Things Simple for Yourself

Do not wait for the “perfect” time to do your tasks. There is no “perfect” time. The time to do that job or assignment is the time called “now”! It all starts with the mind. Therefore, make up your mind that you will start a task immediately it is assigned to you. Tackle the easier parts of the task which require minimum effort first and then do the harder parts. This is one of the cool ways to help yourself defeat procrastination.

5.    Take Action

Take that bold step and face up to the challenge by choosing to solve the problem immediately instead of choosing to solve it later. Remind yourself that there is no way the work can get done unless you do it. Tell yourself that you can give yourself a deserved break after you have finished the task as a reward for your effort and that can motivate you to tackle the task at hand immediately. This is one of the best ways to help stop procrastination.

Conclusion

Some of the ways to help yourself beat  procrastination are to reduce your tasks into small bits that are easy to handle, get someone to keep you on your toes, spend time with motivated, result-oriented people as well as making things simple for yourself and choosing to act to finish a task. This will set you on the way to becoming a more productive person  so that you can achieve more with your life.

 

Related Article:

Vision Board Ideas

 

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How to Prepare for the Job Interview

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4 Amazing Online Business Ideas for Introverts

online business ideas for introverts
Online Business Ideas for Introverts

Source: Pixabay

 

Do you know you can also make a lot of money doing business on the internet, if you are a quiet, reserved person? There are jobs that such people can do easily and conveniently  in the comfort of their homes, away from people who may intimidate them. In this article, I want to share with you some online business ideas which are good for introverts and which can help you to earn decent money, that is if you are prepared to work very hard.

Ready to discover some of the best online business ideas for introverts? Then here we go!

1.    Write Articles

I am an introvert myself and I know we don’t talk often but think a lot. We find it easy to generate ideas, some of them fantastic ideas which can solve the problems of other people and which can impact lives. I am sure you also have this ability. You can use the ideas you generate to make money by organizing them into articles which you can share with the rest of the world via the internet.

One place you can share your ideas is Hubpages. They offer you a free platform to let the world know all about  the awesome ideas  in your head as well as giving you an opportunity to make new friends. The best part of writing at Hubpages is that the articles you write there can earn you money! Isn’t that awesome! Some writers earn up to $800, some even more, on this website. Don’t you think it is great that you can kill two stones with one bird on this platform? (Oh no! It’s the other way round, isn’t it!)

2.    Write eBooks

One of the great online business ideas for introverts you may consider is to write eBooks and publish them. You may choose to write about what interests you. For example, if you love birds, you can write an interesting eBook about birds so that other people who also like birds can purchase your book and learn a few things they do not know about birds.

Alternatively, you may choose to write about topics that are trending on Amazon Kindle Direct Publishing. Visit the Kindle marketplace and browse through the books that are selling very well. In addition, read the reviews readers leave at the end of the eBooks. Note eBooks that have an average review of four stars or higher. Read some of them and let them inspire you to come up with titles and content for your own eBooks. Do further research, write an eBook, and market it on platforms such as Goodreads, Kindlemojo and other eBook marketing websites.

3.    Editing and Proofreading

If you have experience doing the above, you can make money by reading the works of writers and authors, and editing it and proofreading it, for a fee. Visit a website such as Upwork or Guru and create a free account. Create a great profile and add Editing and Proofreading to your profile as one of the skills you have. Then, search for editing and proofreading jobs.

4.    Social Media Manager

Some businesses employ people to post articles to their Facebook, Twitter, PInterest, Linkedin, Instagram, or Google Plus pages. Others too contract people who are familiar with these social media platforms to post links to their pages and also to Social Media groups.

You can do this job by opening an account with a website such as Freelancer. Read their Help and FAQs pages so that you can educate yourself about exactly what you need to do to be successful on that website. Make your profile attractive so that you can attract clients and then search for social media jobs.

Conclusion

These are some of the opportunities you can take advantage of, if you are a shy person who finds it difficult to work around other people. Take the online business ideas for introverts  outlined above and run with them. Act on the advice in this article and use the opportunities to change your destiny.

 

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Vision Board Ideas

 

 

 

 

 

 

 

 

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7 Credible Ways to Increase Your Chances of Getting Pregnant

increase your chances of getting pregnant
How to Increase Your Chances of Getting Pregnant

Source: Pixabay

 

Some women who find it easy to conceive sometimes joke that, “even if I eat an orange I will get pregnant!” Other women, however, go through all sorts of frustration and pain in their attempt to conceive. If you are having a tough time conceiving, I want to share with you ways in which you can increase your chances of getting pregnant, so that you can become a mother and feel happy.

Are you ready to learn some of the best ways to increase your chances of getting pregnant? Then read on…

1.    Be Careful of the Sodas

A study conducted in 2012 showed that women who drink a certain amount of soda every day have a lower fertility rate than women who do not drink soda. Therefore, reduce your intake of sodas or stop drinking them at all. Instead of drinking a soda, choose to drink a fruit juice or drink the juice of natural fruits often so that you can maintain your fertility and increase your chances of getting pregnant. This is one of the easy ways to increase your chances of getting pregnant.

2.    Eat Brazil Nuts

Brazil nuts are one of the foods you can eat to increase your chances of getting pregnant. Studies have shown that eating Brazil nuts can help to make a woman more fertile thereby increasing the chances that she can get pregnant. Therefore, consume Brazil nuts on a regular basis. Eat some of it just before you start romance-in-bed with your husband and also after you have your breakfast and dinner. This is one of the simple ways to increase your chances of getting pregnant.

3.    Eat Tiger Nuts

You can help increase your chances of getting pregnant by eating Tiger nuts. Research has shown that Tiger nuts can increase fertility in both men and women. Hence, make it a point to eat Tiger nuts whenever you can. Chew a handful of raw Tiger nuts after you have your breakfast and again after you eat your dinner. Moreover, let your husband eat them too so that he can also become more fertile. Put some Tiger nuts in the mouth of your husband between rounds of making love to make this time a more romantic experience.

4.    Control Your Weight

You can increase your chances of getting pregnant if you avoid becoming overweight or underweight. Medical experts agree that being overweight can affect your chances of getting pregnant. On the other hand too, women who are underweight also have it tough when trying to conceive. Therefore, do vigorous exercises every day and eat foods that will not make you put on fat, if you are overweight. If you are underweight, seek the help of a doctor or nutritionist to help you gain the right weight.

Controlling your weight will help to make your chances of getting pregnant better.

5.    Let Your Husband Protect His Sperms

Doctors agree that heat can destroy the quality of the sperms a man produces negatively. Exposing the scrotal sac, and therefore the testes which produce sperms, to heat can lead to a reduction of the number of sperms the man produces, and this can affect the fertility of the man. As a result, your husband may find it difficult impregnating you.

Therefore, let your husband stay away from the heat in your kitchen, let him wear cotton underpants, and let him wear loose boxer shorts instead of tight-fitting synthetic underpants.

6.    Have Sex During Your Fertile Period

According to Dr. Philip Imler and Dr. David Wilbanks of the American Pregnancy Association, there are six days during your menstrual cycle on which you can get pregnant. These six days include the five days leading up to the day you ovulate, and the day of ovulation itself. Therefore, have a lot of sex during this period. To increase your chances of getting pregnant, have sex early in the morning and also in the night after close of work.

If you have irregular periods, then you can increase your chances of getting pregnant by having sex anytime between the 6th and 21st days of your menstrual cycle. Do not forget that you must know the signs of ovulation before you can use this strategy effectively .

7.    Pray

God is the One who makes a woman conceive after her husband has done his part and science has also done its part. He is the God who made Rachel conceive after years of barrenness. He is the God who made Hannah conceive after she had found it difficult getting pregnant for some years. What He did for these women He can do for you too.

Therefore, make supplication to Him and tell Him to help you conceive. Pray a prayer such as, “Dear Father, it hurts me every time I see my friends and family members playing with their babies. I also want to experience the joy of carrying a baby for nine months and then holding him in my arms when he is born. Please help me to get pregnant so that I can also experience the joys of motherhood.  Amen.”

After the prayer, continue to have faith in God and be patient. Persevere in prayer and do not worry or  fear. In His time, just as He helped Rachel and Hannah to have children, He will help you too to conceive.

Conclusion

If you eat the right foods, control your weight, have sex at the proper time every month, and pray, you can increase your chances of getting pregnant. If you continue to find it difficult to conceive even after following these tips, don’t give up. Continue to do them and persevere in prayer and in due time you will also say the words “darling I am pregnant” to your husband.

 

Related Articles:

How to Increase Your Chances of Having a Boy Using Shettles’ Method

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How to Take Care of Yourself During Pregnancy

How to Breastfeed a Baby

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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5 Practical Ways to Cope with a Miscarriage

cope with a miscarriage
How to Cope with a Miscarriage

Source: Pixabay

 

Some women have to cope with a miscarriage after coming to love their baby and after bonding with him. Let’s take the case of Yaa Agyemang, for example. She was looking forward to have her next baby, although she had one other child.

“Kofi Mensah was a baby who kicked as though he was a professional soccer player. He kept me awake at night with his kicking and I often told him to be patient, for the time to play for Accra Great Olympics had not arrived yet. I can still remember his first little kicks, like gentle, loving nudges. Each time he moved, my heart burned with love for him. I knew him so well that I could feel his pain and his joy,” Yaa says.

Unfortunately for Yaa, Kofi turned over violently one night and was pronounced dead the next morning.

If you are one of the women who have suffered a miscarriage, how do you cope with a miscarriage?

1.    Deal with Anger

You may feel angry with the doctors and nurses because you may think they did not do enough to save your baby. Thinking in such a manner will only make you bitter which will only worsen your emotional condition and make you feel miserable.

Right after the miscarriage, talk to a friend or family member you trust. Tell him or her about how you feel, about your fears, worries, anger and so on. This will help to free you of the destructive effects of bottling everything inside you and it will make you feel emotionally relieved. This is an excellent way to cope with anger after a miscarriage.

2.    Do Not Let Other People Tell You How to React

Often when a person suffers a misfortune or tragedy, people are quick to give all sorts of advice. They may tell you to stop crying when you are mourning the loss of your baby, or tell you to show more grief when they see you look happy.

Everyone has his way of handling a big disappointment. Thus, be comfortable about however you choose to deal with the misfortune. If you feel like crying, cry your heart out. On the other hand, if you are strong enough not to feel too disappointed about the loss, be joyful and feel content with yourself. Do not let those around you dictate to you how you should respond to the miscarriage. This is the best way to cope with having a miscarriage.

3.    Exercise

Exercising is one thing you can do to cope with a miscarriage. This activity will make your body release a group of chemicals known as endorphins which can make you feel calm, relaxed,  and at peace with yourself so that you will not be too worried. It is a great way to cope with anxiety after a miscarriage.

Furthermore, exercising will help to keep you occupied so that you will not think about the misfortune too much. To make your periods of exercising more interesting, play your favorite music while you exercise to put you in a good mood.

Here is an easy exercise you can do at home to make you feel relaxed.

  1. Lie on your bed and breathe in deeply. Then, breathe out.
  2. Tighten your toe muscles, then the muscles of your legs.
  3. Keep on tightening all the muscles in your body, then, finally, clench your fingers.
  4. Slowly, relax all the muscles you have tightened. Let the feeling that you are relaxing creep up through your whole body.
  5. Reverse the order of the exercise by first tightening the muscles of your fingers and then proceeding to tighten the muscles of your arms, abdomen and so on.
  6. Breathe in deeply again at the end of the exercise, then breathe out.

 

Do this exercise early in the morning when you wake up and also in the evening before you have your bath.

4.    Eat the Right Foods

One good way to cope with miscarriage depression is to eat foods that can help to keep you in the right mood. Certain foods can help you to feel good about yourself as well as help you to fight the depression that may want to attack you. Some of these foods are: dark green leafy vegetables, Avocados, berries, and oranges. Therefore, eat a lot of these foods after you have the miscarriage and you will feel great so that you can get on with life.

5.    Pray

God comforts those who look to Him for emotional strength when they face tragedy and suffering. He has got the track record and so can help you to deal with your miscarriage. He is the God who strengthened Job when the latter experienced tragedy. He is the God who strengthened Naomi when she lost her husband and two sons.

Pour out your heart to Him in prayer and seek His support. You can pray a prayer such as, “Dear God, I am very sad that my baby died. I am so hurt and disappointed. But Lord, I must going on living. Please help me to cope with the miscarriage pain. Give me grace so that I can continue with my life. Please give me strength to cope with this miscarriage loss. Please help me to have joy in spite of the situation because I know there is hope for tomorrow, as you say in Your Word. Heal my emotional pain and help me to think good and positive thoughts. Amen.”

Conclusion

Dealing with the disappointment of losing the baby, keeping yourself physically active, and eating foods that will help you to fight depression are all good ways to cope with a miscarriage. In addition, look beyond your circumstances and remind yourself that, with God’s help, you can have another baby. Let that thought encourage you to forget the loss and to keep on living.

 

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How Can I Take Good Care of My Newborn Baby?

How to Breastfeed a Baby

 

 

 

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8 Easy Ways to Break a Sugar Addiction

 

how to break sugar addiction
How to Break a Sugar Addiction

Source: Pixabay

 

Do you know eating a lot of sugar can increase your chances of dying out of heart disease? That’s right! Research has shown that consuming too much of the sweet stuff can give you a quick visa to “Ghostland.”That is why you must do whatever it takes to break a sugar addiction, if you are “imprisoned” by this habit.

“How can I break a sugar addiction?” you may be asking. I want to show you ways in which you can overcome that addiction and live a healthy life.

It all begins in the morning.

1.    Do Not Skip Breakfast

You are more likely to crave for a bar of candy or a bar of chocolate when you skip breakfast. Therefore, to break an addiction to sugar, make sure you eat the first meal of the day. Start your day with a nutrient-rich diet. You may choose to eat a bowl of corn porridge, oatmeal, or wheat with a few slices of bread and slices of oranges, pineapples, or bananas.

2.    Do Not Buy Sugar

Omit sugar from your shopping list. When you get to the shop, intentionally avoid the section where sugar is sold, if you want to break free of a sugar addiction. If you have to go where sugar is on sale, say to yourself, “I am determined to break this sugar addiction. I will not look at the sugar on the shelves and I will not buy it.” Motivate yourself and discipline yourself mentally and it will keep you from growing weak as well as strengthen your resolve not to buy the sugar.

3.    Substitute a Fruit for Sugar

Keep a bowl of fresh fruits, preferably sweet fruits such as bananas or mangoes, by your bedside. When you wake up in the night and feel as though you want to eat sugar, peel one of the bananas and eat it or drink the juice of a mango. Continue with this habit. You will see that with time you will get so used to eating a fruit instead of eating sugar that you will not crave for sugar anymore. This is one great way to break a refined sugar addiction.

4.    Add Milk to Your Diet

One thing you can do to break a severe sugar addiction is to consume milk because studies have shown that a protein found in milk increases the amount of serotonin your body releases, when you drink milk. Serotonin can help you to “feel good” just as sugar makes you feel good when you consume it.

5.    Do Not Make It Easy to “Fall”

Do not make it more difficult to break sugar cravings by keeping sugar in the fridge or cupboard in the kitchen. If someone else in the house likes eating sugar, let that person keep the sugar in his or her room. Instead of sugar, keep fruits and vegetables in the kitchen.

6.    Boost Your Power to Say “No” to Sugar

You will need to exercise a lot of self-control, if you want to break sugar cravings once and for all. It requires that you learn to strengthen your willpower.

How do you boost your willpower to resist the urge to eat sugar?

  • Take life one day at a time. When you are able to avoid eating sugar for a day, congratulate yourself at the end of the day and make confessions such as “I will succeed tomorrow too” to help you keep focused on your aim.
  • Research has shown that developing good habits can help you to develop a stronger will. Therefore, develop positive habits such as reading whenever you are bored. Furthermore, throw yourself into household chores whenever you start craving for sugar. Clean the carpet, paint the flower vases, or mow the lawn. Occupy yourself till the cravings subside.
  • Remind yourself of the consequences of eating sugar, every day. This will give you the motivation you need to continue saying “no” to sugar.
  • Remind yourself of the benefits of breaking the sugar addiction, often. It will help you to persevere and that will make the will to succeed grow stronger in your spirit.

7.    Be Accountable to Someone

Reach out to somebody you love and trust, such as your wife, boyfriend, or child, whenever  you are alone in the house and feel as if you want to eat sugar, if you want to break the addiction of sugar. If that person is in the house, spend time talking to the person until the craving subsides. On the other hand, if the person is not available when the craving for sugar attacks you, call that person and talk to him or her. This will give you the assurance that you have the support of people who love you and want the best for you and that will encourage you to keep on fighting.

8.    Pray

God can help you to break your addiction if you still struggle after you have done all that you can do. The Bible says in Psalms 146 : 7 that, “The Lord sets the prisoners free.” He can help you to control yourself so that you can break your addiction to sugar.

All it takes is for you to pray in faith. Pray a prayer such as, “Dear God, I know the harm sugar does to a person. I am addicted to sugar but I want to break this addiction. Please help me to control myself. I have been trying for some time but I fail every time I try. However, I know you can do the impossible. I know you can help me to beat this addiction. Please give me the strength to break the sugar addiction and also the fortitude to stay free forever after I have overcome this addiction. Amen.”

Conclusion

If you want to break a sugar addiction, you must start your day with a nutritious meal, keep sugar away from the house, make changes to your eating habits as well as boost your willower. In addition to these, seek Divine assistance too. Doing these things will help to set you free forever so that you do not take an early trip to “Ghostland”.

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Copyright ©2017 All rights reserved Dating Advice for Shy Guys

 

How to Potty Train Your Child

Pix. 1. You have to potty train your child well after carrying him for nine months

potty train your child

Source: Pixabay

 

Potty training is one of the issues that will come up as your baby grows and starts eating solid food. Some mothers wonder whether there is a right age at which to give a child toilet training. Others are curious about whether there are methods that a mother can use to make toilet training easy and fun. There are techniques you can use to potty train your child and I want to share some of them with you in this article. 

Should You Potty Train Your Child?

Many child specialists agree that it is not necessary to train your baby from birth. They think it is harmful for they believe that a small baby feels good when he passes his motion and soils himself because he feels the motion are his creation, something which belongs to him and which he cherishes.

Age to Potty Train Your Child

“What is the best age to potty train your child?” some mothers ask.It is quite impossible to train a child until he has learnt to control his urine and motions. A baby will muster the art of controlling the urge to urinate and to move his bowels after he is one year old.

If you are too strict with your baby before this control is established, you will only make your child hate the chamber pot. He will become stubborn and have frequent tantrums. So, forget all about potty training your child until he is well over a year.

Fastest Way to Potty Train Your Child

If you can get a small seat with a potty under it, you may find that your baby may consent to sit on it for a few minutes. If he obliges by passing a motion, be careful not to carry away the potty or show signs of disgust. Let him carry his pot to the toilet and help you to flush it away. Praise him after you flush the toilets to encourage him to adopt that habit. If he enjoys the game you will find that he will oblige you again and again as time goes on. This is one of the fun ways to potty train your child.

Potty Training Your Strong- Willed Child

A strong-willed child may refuse to sit down, or get up before he has performed. The best you can do is to coax him to sit on the chamber pot. You may also choose to take him to the toilet where you should sit on the seat and laugh to show him that moving the bowels is a fun thing to do.

Another way you can potty train this kind of child is to give him a reward, such as a kiss and a moment of cuddling, whenever he finishes with the act. If he sees that every time he obliges you he gets kiss and a show of love, he would be more willing to move his bowels.

Easy Ways to Potty Train Your Child

It is a good idea to leave a part of a toddler’s training almost entirely to himself in the first year. Just say “wee-wee” when he urinates and “pooh-pooh” when he soils himself so that he will associate those actions with those words.

During your baby’s second year, he will become more aware of wetting or soiling himself. It will make him more conscious of what he is doing. You will realize that in no time he will say “wee-wee” or “pooh-pooh” before he wets or soils himself.

How to Potty Train Your Child at Night

Give your baby liquids and fluids mainly in the morning and afternoon but refrain from giving him any fluids or liquids after  5.00 p.m. so that he can urinate most of these liquids and fluids before you go to bed. With time his bladder will learn to hold on until the morning and, consequently, he will not wet himself at night and cry to disturb you.

Also, wake your child up at 10.00 p.m. or thereabouts. Ask him if he wants to “pooh-pooh” so that you can help him to move his motions before you sleep.

How Not to Potty Train Your Child

There are a few things you must avoid when you want to potty train your child:

  • Do not force him to pass a motion if he does not want to. Do not nag at him too much or else you will make him withhold his movements for days and become constipated.
  • Avoid too much fuss and anxiety. Fussing around the child will make him tense and he may take a longer time to gain control over himself because tense, highly-strung children take a longer time to attain control than relaxed ones.

Conclusion

If you want to potty train your child in a way that will be less stressful and make the child co-operate, then you must refrain from putting pressure on the child to kow-tow to your ways, but give him some freedom to be a child. This will make the child more willing to move his motions to please you.

 

You might also like to read about how you can take good care of your newborn baby and also how to take care of him as he grows.

 

 

 

 

 

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2 Easy Recipes to Cook with Cowpeas

Pix. 1. You can cook easy recipes with cowpeas which is a nutritious food

easy recipes to cook

Source: http://www.shutterstock.com

 

Cowpeas,  Vigna unguiculata, is a very nutritious food to eat. According to Stanton (1966), cowpeas (black-eyed peas) contains about 20-25 % protein. Furthermore, Stanton states that its protein value is double that of most cereals.  In this article, I want to share with you two easy recipes you may choose to cook with this highly nutritious food: cowpea pie and cowpea cutlets.

Cowpea Pie

The ingredients you will need in order to prepare cowpea pie are

  • 340g of cowpeas or about 2 milk cups
  • 150g of rice or the equivalent of one milk cup
  • ground smoked herrings or any powdered fish you can lay your hands on. Measure about 90g of the powdered fish into a bowl.
  • I medium-sized onion
  • 3 small pieces of tomatoes or one large tomato
  • 1 teaspoon of powdered pepper
  • a teaspoon of salt
  • 4 tablespoonsful of cooking oil
  • 2000 ml of water for cooking the rice (10 milk cups)
  • 2 tablespoonsful of margarine
  • 7 tablespoonsful of wheat flour

 

Preparation

  1. Cook the cowpeas and rice until they are both soft, then mash them together.
  2. Prepare  a gravy using the oil, blended tomatoes, onion, pepper, powdered fish, and salt.
  3. When the gravy is ready, add about half of it to the cooked rice and cowpeas.
  4. Make a pastry using the wheat flour and margarine.
  5. Grease the inner lining of a baking dish with some of the cooking oil.
  6. Pour the pastry into the dish and bake it in a moderately hot oven for about 30 minutes.
  7. When cooked, spread the remaining gravy on the baked pie and serve it.

Cowpea Cutlets

The table below shows what you need to cook this meal and the quantity of each ingredient you need to use.

Table 1. Ingredients you need to prepare cowpea cutlets.

Ingredients

Quantity

Handy Measure

Cowpeas 500g 3 milk cups
Eggs 300g 4 large ones
Tomatoes 240g 2 large ones
Onions 60g 8 large ones
Ground shrimp 20g 1 tablespoon
Bread crumbs 300g 2 milk cups
Cooking oil for the sauce 40 ml 3 tablespoons
Salt 10g 1 teaspoon
Pepper 10g 1 teaspoon
Water for cooking the cowpeas 2400 ml 12 milk cups
Oil for frying 1000 ml 5 milk cups

 

How to Prepare Cowpea Cutlets

  • Cook the cowpeas until it is soft and dry.
  • Sieve it to get a smooth paste.
  • Prepare a sauce using the oil, blended tomatoes, onion, pepper, shrimps, and salt.
  • Add the sauce to the paste and mix thoroughly.
  • Mold the mixture into cutlet shapes.
  • Brush with a beaten egg and coat with bread crumbs.
  • Repeat till you have used all the eggs.
  • Deep fry and serve hot with salad.

 

You might also like to read about foods that can help you prevent a stroke, how you can cut sugar in your diet,    how you can prevent cancer with diet, and how to prevent type 2 diabetes.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Copyright ©2017 All rights reserved Dating Advice for Shy Guys

 

6 Pleasant Ways to Rid Yourself of Back Fat

Pix. 1. Although it is difficult, it is possible to rid yourself of back fat

rid of back fat

Source: Pixabay

 

The back is one of the areas of the body where it is very difficult reduce fat. However, with a regimen of targeted exercises and proper dieting,  it is possible to rid yourself of back fat so that you can look great and attractive.

1.    Do a Lot of Cardiorespiratory Exercises

Cardiorespiratory exercises are very effective in getting rid of back fat. Rowing and swimming, for example, can help you to burn calories. In addition, they can leave you with stronger back muscles. Apart from the two exercises mentioned above, bicycling, rope jumping, jogging, running, brisk walking, dancing, and playing soccer will all help you to reduce the overall weight of your body and as a result the amount of fat in your back will decrease.

To get the best results from these exercises, try to exercise for at least 100 hours in a week.

2.    Do Intensive Exercises

Do high intensity exercise for about 20 minutes and then lower the intensity of the exercise for about 10 minutes. So, for example, jump your rope at a frantic pace for the first 20 minutes, continuously. After that, jump your rope at a pace at which you will feel comfortable.

3.    Workout to Get Rid of Back Fat: Back Strengthening Exercises

You can do this exercise easily at home. All you need is to set aside about twenty minutes so that you can go through with it.

  1. Lie flat in a prone position on the floor of your bedroom. If you do not feel comfortable lying on the bare floor, spread a mat on the floor and lie on the mat.
  2. Put your hands at the back of your head.
  3. Try to lift the upper part of your body and your legs off the ground. Raise them as far off the ground as you possibly can.
  4. Repeat it 15 times and relax.
  5. Continue doing this exercise for about 20 minutes.

 

4.    Use Dumbbells

Pix. 2. Using dumbbells can help you rid yourself of back fat

rid of back fat

Source: Pixabay

 

Using dumbbells to exercise is one of the ways you can rid yourself of back fat.

  1. Put a dumbbell in each hand. Lift them up to the level of your shoulders. Your palms should face forward.
  2. Extend your hands above your head until they are straight.
  3. Bring the dumbbells down again slowly until they reach your shoulder level.
  4. Repeat 20 times.

 

5.    Eat Fruits and Vegetables Every Day

Fruits and vegetables are low in calories and, moreover, they contain a lot of nutrients. So, they are good foods to consume if you want to lose weight in any part of your body. You may choose to eat a slice of orange or watermelon in the morning. When you are eating your rice and stew, about half of the plate should contain sliced cabbages, lettuce, spinach, cucumber and so on.

6.    Eat Foods That Will Satisfy You

When you feel hungry often, you will satisfy that desire and as a result gain weight, and so the amount  of your back fat will increase. However, when you eat foods that keep you satisfied for long periods of time, you will be able to reduce the number of times you eat in a day and so you will not gain back fat.

  • Cut sugar from your diet.
  • Eat oatmeal or wheat porridge with bread and a slice of orange for breakfast.
  • Consume healthy fats such as olive oil, avocados, nuts, and seeds every day.
  • Eat bran bread, unpolished rice, and wheat.
  • Citrus fruits contain fiber and can keep you satisfied for long periods of time. Therefore, eat a tangerine or grapefruit or orange a day.
  • Eat proteins such as rabbit meat, beans, duck meat, chicken (without the skin) with starchy carbohydrates (cassava, potatoes, yams), nuts, legumes, and whole grains.

 

Conclusion

Adopting a lifestyle which involves targeted exercises and eating the right amounts of the right foods and working at your goal in an effective manner can help you lose weight and, as a result, rid yourself of back fat.

 

You might also like to read about exercises you can do at home and at work as well as how to prevent type 2 diabetes and how you can use ankle weights to exercise.

 

 

 

Copyright ©2017 All rights reserved Dating Advice for Shy Guys

 

Exercise You Can Do at Work

Pix. 1.  Lifting a weight is one exercise you can do at work while sitting at your desk

exercise you can do at work

Source: Pixabay

 

Whether you are a CEO, Company Director, Secretary, Writer, IT person and so on, there is an exercise you can do whilst at work to help you deal with boredom, frustration, or a heavy workload. In addition, doing these exercises will help you to look and feel better as well as make you think better on the job.

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Next time you go to the office, or settle down to work, try these simple exercises.

An Exercise You Can Do at Work at Your Desk

If you are a secretary or you use the office telephone a lot, one exercise you can do at work is to lift weights with your free arm. You can lift the office telephone, a paper weight, or the telephone directory. Alternatively, buy  a three- pound weight and keep it near the telephone. Anytime you are not occupied, lift the weight a number of times. Be sure to use alternate arms. As time goes on, gradually increase the number of repetitions and the heaviness of the weight.

An Exercise You Can Do at Work Sitting

One can do the following exercise while seated comfortably in his chair at the office or place of work. It is very easy to do and will take you just a few minutes to finish.

  1. While seated in your chair, lift your weight straight up to the level of your chest.
  2. Keep it there for 5 seconds and then lift it towards the ceiling.
  3. Bring the weight down behind your head as far as you can comfortably reach.
  4. Swing the weight straight out to the side, then make several circles with your arm. Move your arm forward first, then backward, moving from the wrist.
  5. Swing the weight straight out to the side, then forward to touch your chest.
  6. Slowly lower the weight sideways and touch the floor with it.

This exercise will help to condition and tone the upper part of your body.

An Exercise You Can Do at Work While Standing

You can do this exercise against your desk, or any other piece of furniture in the office which will not move when you exert pressure on it:

  1. Stand about four feet from your desk and breathe in deeply. Then, lean towards your desk and place your hands on the edge and then, subsequently, breathe out slowly. Make sure you rest your hands about a shoulder-width apart.
  2. Straighten your entire body.
  3. Breathe in again slowly and bend your arms to lower your body in one piece.
  4. Breathe out as you use your arms to push yourself up again.

This exercise will tone and strengthen the muscles of your lower forearm and the upper body.

An Exercise You Can Do at Work to Relieve Stress

Pix. 2.  A simple exercise you can do at work to relieve stress

exercise you can do at work

Source: http://www.shutterstock.com

 

While you are waiting to go for an interview that will determine whether you can get the promotion you have been working so hard for, or when you feel overwhelmed by the load of work on your desk, or when you find yourself in any stressful situation at work:

  1. Clasp your hands behind your back. Make sure your arms point towards the floor.
  2. Breathe in deeply while simultaneously pulling your shoulders back and your chest up.
  3. As you breathe out, bend slightly forward, then raise your arms as far overhead as you possibly can.
  4. Push your head towards your knees and try to get it as close as possible to those joints. Bend your knees slightly so that you do not experience strain.

You will be amazed at what this exercise will do for you. It will invigorate you immediately so that you can face whatever challenge you want to deal with. Furthermore, it will release tension and stiffness in your neck and shoulders so that you will feel more relaxed.

A Simple Exercise You Can Do at Work

While talking on the phone to your business partner, superior, or subordinate, roll your shoeless feet back and forth on an empty bottle. Use a ridged bottle because it can effectively massage the soles of your feet and stimulate good blood circulation in your feet.

You may use any other ridged object which can be rolled for this exercise. The advantage of doing this exercise is that it will relax your feet as well as increase circulation to that part of your body.

A Quick Exercise You Can Do at Work

The following exercise will help your body to get rid of tension as well as help you to conserve energy so that you can be more productive at work. Furthermore, this exercise will help your mind to remain clear so that you can be mentally sharp to do your work.

Tense and then relax the different parts of your body. Start with your feet and then proceed to your calves, thighs and so on. Tense each area for seven seconds.

As you relax each part of your body, concentrate on the feeling of relaxation.

Remember the feeling of relaxation and maintain that relaxed feeling. Recreate that feeling whenever you start tensing up in the office again.

  • Tense and then relax the different parts of your body. Start with your feet and then proceed to your calves, thighs and so on. Tense each area for seven seconds.
  • As you relax each part of your body, concentrate on the feeling of relaxation.
  • Remember the feeling of relaxation and maintain that relaxed feeling. Recreate that feeling whenever you start tensing up in the office again.

 Pregnancy Exercise You Can Do at Work

If you are pregnant, you might consider doing this exercise early in the morning before you start work or during the lunch break:

  • Sit well forward in your chair with your feet and knees well apart.
  • Place your hands on the side of your knees.
  • Rock forward, hollowing your back and pressing your knees outwards with your hands.
  • Rock backwards, rounding your back and letting your knees relax.
  • Do this exercise slowly as though you are in a rocking chair.

This exercise will help to stretch your pelvis and also help to prevent gestational diabetes.

Conclusion

Whether you are sitting in your chair at work, standing in the office, waiting for your next assignment, or pregnant, there is an exercise you can do at work to enhance your ability to perform better at your job.

Start your day or end your day with one of these exercises and you will feel great. In addition, these exercises will help prevent some diseases.

 

 

 

 

 

 

 

 

 

 

 

 

Copyright ©2017 All rights reserved Dating Advice for Shy Guys

 

 

6 Easy Exercises You Can Do at Home

exercises do home
Exercises You Can Do at Home

 

Source: Pixabay

 

You know exercising is good for your body, right? However, you may not have the time to go to the gym regularly, play tennis with your friends on weekends, or go jogging frequently.  Well, there are exercises you can do easily at home to keep you in great shape mentally and physically and also to  help you get rid of pains in your body.

These exercises are simple to do and easy to practice. You can do them conveniently early in the morning before you start your household chores or go to work or late in the evening after close of work.

Are you ready to learn about these exercises? Then let’s get started.

Exercises You Can Do at Home Whilst in Bed

Sometimes you lie in bed and you can’t sleep, right? And then you start thinking about all your exs and how badly they treated you or that exam you failed or all the bills you have to pay or your boss who treats you as if he thinks you have leprosy and who you want to shoot with a surface-to-surface missile, right?

Well, you do not have to let such thoughts torment you in bed and keep you from enjoying a good night’s sleep. There are a variety of exercises you can do at home whilst in bed to make sleep enfold you in its arms, cuddle you, and put you to rest so that you can forget about your worries for a while.

Exercise 1

  1. Whilst lying in your bed, stretch your arms straight over your head.
  2. Stretch your head and shoulders up.
  3. Stretch your heels down.
  4. Then, twist your left hip over as far as it can go while your shoulders stay on the bed.
  5. Relax and twist your right hip in the same manner.
  6. After twisting your hips, keep your hips on the bed and twist your left shoulder to the right. Stretch hard.
  7. Relax and twist your right shoulder. Stretch hard again and relax.

Exercise 2

  1. Lie on your back and stretch out at full length (as if you are a frog that has just died!).
  2. Place your hands behind your head and bend forward as far as you can.
  3. Then fall back onto the bed, breathe in deeply and exhale slowly through your mouth.

You will feel very relaxed after these exercises and you can transition smoothly into the land of dreams and possibly have a dream in which the most handsome or beautiful person will marry you. Make sure you do not wake up when you are having this dream! And remember to invite me to the wedding!

 

Exercises You Can Do at Home to Limber Up the Back and Shoulder Muscles

The exercise below will help warm your body up so that your body can handle the tough challenges of the day. Moreover, this exercise will help to make your back and shoulder muscles more flexible. The basic idea of this exercise is to arch your back as high as possible.

Ready to go? Then this is what you must do:

  1. First of all, put a mat on your bedroom floor.
  2. Lie flat on the mat, knees bent, feet flat.
  3. Push yourself up on your hands and feet and arch your body as high as it can go.
  4. Fall back on the mat.
  5. Repeat the exercise 10 times.

 

Condition Your Abdomen

A man with a pot-belly visited his friend. Whilst the man sat chatting with his friend, the friend’s child walked into the room, climbed into his father’s lap, and started staring at the man’s protruding abdomen. He kept staring at the pot-belly and finally asked, “Uncle, when are you going to have the baby?”

You don’t want little children to think you are pregnant, do you? The following exercise will help you to condition your abdomen so that you can have a flat stomach, or get rid of your “pregnancy” if you have a pot belly. If you are a woman, doing this exercise will give you a flat stomach so that you can look attractive and attract a guy or keep your current boyfriend.

To do this exercise:

  1. Lie flat on a mat on the floor of your room.
  2. Push your two legs slightly off the ground.
  3. Keep your arms outstretched (as if you are preparing to give your lover a warm hug!) but with your palms flat on the floor.
  4. Hold your legs up for a count of 10. (Think of a wonderful scene, such as having a swim in the sea, as you count).
  5. Lower your legs slowly so that there is some movement.

 

Exercises You Can Do at Home with Dumbbells to Develop Your Deltoid Muscles

The deltoid muscles are muscles found in the upper arm. You can make these muscles grow stronger by using dumbbells to do a variety of exercises, two of which I want to share with you here.

To Develop the Back Deltoids

  • Place 10 pound dumbbells in each hand.
  • Bend your body forward at a 90-degree angle, arms hanging down.
  • Breathe in deeply and lift the weights laterally to a point at shoulder level.
  • As you breathe out, lower the weights to the starting position.
  • Repeat the exercise 15 times.

 

To Develop the Front Deltoids

  • Begin the exercise with a 10 pound dumbbell in each hand.
  • Hold the weights against the front of your thighs.
  • As you inhale lift the weights slowly in a frontal arc until they are directly overhead.
  • As you exhale, lower the weights to the starting position.
  • Repeat the exercise 10 times.

Conclusion

These are a few exercises you can do at home to keep yourself in great shape and also to help you prevent some diseases. You may also choose to use ankle weights to exercise whenever you have the opportunity. In all of this, the important thing is to discipline yourself so that you can make exercising a habit. It is when you are able to establish an exercise routine that you can enjoy the wonderful benefits of exercising.

If you are a woman, then you must know that exercising can help you prevent some diseases when you are pregnant.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Copyright ©2017 All rights reserved Dating Advice for Shy Guys