Tips to eating healthy
To lose weight and keep it off for a long time things you need to know
1. Avoid adding too much oil when cooking
This is because oil contain high amount of calories, adding too much oil in your food means eating so much calories
2. Avoid so much frying
Because frying so much will make you add plenty of oil in your diet for example: 1 boiled egg has 78 calories while 1 fry egg has 90 calories.
3. Avoid overeating
Let me tell you the truth, even if you eat or finished 2 plates of food in the morning you will still be hungry in the afternoon.
So instead of eating two plates why not one plate. Then you can filled your stomach with water.
4. Avoid junk food and processed food
Junk foods are those foods we purchased from the supermarket like sausage, soft drinks, noddles, and so on.
This is because some of those junk food contain some nutrients that your body doesn't need such as added sugar, saturated fat and sodium. And also junk contain high amounts of empty calories.
5. Eat more fruits and non starchy vegetables
Fruits and vegetables contain less calories and can make you more fuller easily and also they are nutritious.
6. Drink at least 8 glass of water daily
Drinking water is one of the most important thing in your weight journey.
Always make sure that you are drinking water.
if you are observant you will notice that sometimes when you are hungry and you drink water you will realise that you will gain some strength (energy).
Always drink water first thing in the morning...
And always make sure you always drink water before you start eating meal.
Drinking water makes you full easier and in that way it prevents you from overeating....
Which leads to excess consumption of calories
7. Avoid eating late
Always try your best to eat your dinner before 7:00 p.m. daily
And don't lie down immediately after eating... It is advisable to sit for about 20 minutes Plus before you lie down after eating.
Lying down immediately after eating may lead to belly fat.
***Please note:***
You can not eat around 8 p.m. or even 9pm.
Some of us are so busy that we are not coming back from our work on time.
Or they may be an occasion where you are unable to eat before 7 p.m.
That doesn't mean that you won't eat again.
You can still eat but try to eat foods that are likely to digest easily. Eg smoothie, paw paw.
The idea here is that you are expected to eat 4 hours before you start sleeping.
So that the food you eat will digest before you lie down.
*I hope you understand?*
Thanks for reading 🤗
Which day is right according to the bible to serve God.... Saturday or Sunday
Hi everyone welcome to my page again I thank everyone that are my subcribers, my yet to be sponsors and @TheRandomRewarder. Am very happy to be in this family of @Read.Cash it has help me to engage in reading a whole lot, and also widens my knowledge.
So today I need your contribution on this, me and my very close friend got into an argument, his church holds their service every Saturday instead of Sunday. So he told me that is the right thing from the bible.
I told him that following the bible Genesis God rested on the seventh day. The seventh day which on Sunday that's when we should worship God. Because I see Saturday as a busy day. And also following the death of Jesus, the only begotten son, God sent to dead on the cross for our sin. He resurrected on the third day which is on Sunday.
He said Know it is wrong, that I should read the ten commandment that among all, when God gave Moses the ten commandments to read to the children of Israel, among all the commandments God said remember my Sabbath day and keep it holy. Sabbath day is on Saturday and so the rightfully day to serve God is on Saturday.
He said his church, please pardon me I won't mention the name, they have gone out trying to do outreach to pastor's telling them what God ask us to do. And not doing what they feel, that Saturday everyone wants to rest after been busy from Monday to Friday, so we feel Sunday is the best.
**Note**
No matter the day we choose to server God, just do it with all your heart, God understands everything, let's try to stay away from sins, God looks at the heart, just have to obey God commandments, not until you serve God on Saturday or Sunday.
Thanks for reading my article 😊
My pet is a dog
The dog is a member of society who likes to have his day's work, and who does it more conscientiously than most human beings. A dog always looks as if he ought to have a pipe in his mouth and a black bag for his lunch, and then he would go quite happily to office every day.
A dog without work is like a man without work, a nuisance to himself and everybody else. People who live about town, and keep a dog to give the children hydatids and to keep the neighbours awake at night, imagine that the animal is fulfilling his destiny. All town dogs, fancy dogs, show dogs, lap-dogs, and other dogs with no work to do, should be abolished; it is only in the country that a dog has any justification for his existence.
So here comes my pet story, I was never a fan of pet talk more of dogs. But I had to experience life, I remember traveling down home to visit my grandparents, of which they had both cats and dogs. The cats (mother and kitten) will stay indoor while the dogs ( mother and puppy) will stay outside. I was more terrified about cats because of their eyes then following superstitious beliefs that most cats are witches. Then I hate the sound the make, so any time I travelled down to met my grandparents I make sure I be stay clear from all the animals.
But then I noticed something, that the dog felt they are stronger than cats because they slept outside and the go out to look for food and come back anytime, but the cat is most feed at home. The dog in the process of looking for food met with other dogs and this made the dog to take in easily before the cat. The dog gave birth frequently and this made my grandparents to sell the dog. And was left with just cat. And she didn't like the fact that dog will leave his cage outside and come inside to struggle good with cat, and want to bit the cat
My mom saw that where we lived was lonely because it was our personal house and people have not yet built houses close to ours, the area was filled with bush. She had to build a dog, I was so scared of the dog at first. My dog name was Convenant, back then my dad was very sick, he had stroke, all my siblings have travel it just me, my mom, my dad and Convenant. My mom will go to work she leave food for me to eat and give to my dad and Convenant. I was like why on earth now, a dog? with my dad challenge. I didn't know it will be the best.
When mom is out I will first lock Convenant outside do what am supposed to do, put food in his plate, open the door, immediately I open the door I jump on the bed, because our bed was high so the puppy couldn't climb. Most times Convenant will stay with my dad in his room then when he feels pressed (unrine/toilet) he will come to my room, he will jump to climb the bed, while his jumping his communicating, but I never understood till he will urinate in my room I will be angry and feel like beating him, he will keep his face very innocent.
Weeks pass I started understanding Convenant very well, we communicate very often, Convenant was now my best friend, everytime we are together, he will lick my legs to show me that his happy. When my mom bath Convenant the first time, the first person he ran to, was me so I can over him, he was so cold
Everyone enjoyed seeing us together, Covenant taught me how to run, and when we run together, am always behind so he will leave his lain and come to mine, I will now fall him. I remember the first time Convenant was telling me about something, he came to me and was barking I was with my dad, he bark till my dad said I should follow him, Convenant showed me lizard that he just killed I smile at him. They was a day left outside and enter inside the house to toilet, mummy beat him till I mummy to leave him, he was now crying but covenant took correction.
Sadly when my dad pass on, we travel for his burial coming back Convenant was late😔. He left as usual to go met his friends at our neighbor, then he was found crossing the road, a vehicle hit him and he died, I didn't even see his dead body, it is believed that calabar people eat dog meat which the called it 404. My covenant was eaten by them, they say the meat was very sweet when I ask they said they didn't know it was our dog. I missed my pet, my best friend, my play mate.
Thanks for reading my article 🤗about my 🐈
Food and their calories
Hello.... welcome to my article once more I appreciate every of my subcribers and yet sponsors. Hope you are enjoying your day already. Are you a Nigerian this is mostly for you
11 Nigerian food that is high in calories.*
1. White rice — 693 calories per cup
2. Fufu — 330 calories per wra
3. Pounded yam
4. Eba — 400 calories per cup
5. Fried plantain — 68 calories per slic
6. Beans — a cup of cooked beans with oil contains 520 calorie
7. Nuts! I bet you didn’t know that as small as they are, they’re packed with high calories, especially peanuts (Nigerians call it groundnut
8. Banana — a finger contains about 100 calories. Imagine eating more than one with nuts.. lo
9. Margarine — 102 calories per cu
10. Bread — about 80 - 119 calories per slice
One of the easiest ways for you to get fat is by eating bread on a daily basis. Please note that it isn’t so healthy either
11. Semovita — 600 calories per cu
***11 Low Calorie Nigerian Foods.**
1. *Paw Paw (Papaya
You'll agree with me that paw paw is just too sweet. And you'll be glad to hear that they are quite low in calories too
And to top it up, papaya is also a rich source of key nutrients like vitamin A and potassium
One delicious cup of paw paw (140 grams) has only 55 calorie
2. *Ewedu (Jute Leave)
Jute leaves are a popular vegetable in the western Nigeria. It is used in making Ewedu soap. Ewedu is very low in calories
100g contains only about 37 calories
3. *Cabbage
Cabbage is quite low in calories, healthy and delicious. It is one of the most common ingredients used in making laws and salads.
A cup of cabbage (89 grams) contains only 22 calorie
4. *Cucumber
Cucumber is another nutritious vegetable that is super low in calories
100grams of cucumber contains just 15 calorie
5. *Carrot
Carrots are not only low in calories, but they taste good. Consuming carrot is said to help with good eyesight because they are rich in beta-carotene (which can be converted to vitamin A
A cup of carrot ( 128 grams) contains only 53 calories and over 400% of the amount of vitamin A an average person needs dai
6. *Garli
Garlic is another low-calorie vegetable that is well known for its strong smell, taste and medicinal properties.
One clove of garlic (3 grams) has only 5 calories
7. *Onion
Onions need no introduction. They are highly popular vegetable used in all kinds of cooking. And they happen to be low in calories too.
A medium-sized onion (110 grams) has about 44 calories
Thanks for reading, you can drop your comment let me know what you think about this food
Anger, how to manage it
Welcome everyone to my page, my subcribers, thank you...my yet to be sponsors, @TheRandomRewarder thanks too😊. Today article is about anger
Anger is an emotion characterized by antagonism toward someone or something you feel has deliberately done you wrong.
Anger can be a good thing. It can give you a way to express negative feelings, for example, or motivate you to find solutions to problems.
But excessive anger can cause problems. Increased blood pressure and other physical changes associated with anger make it difficult to think straight and harm your physical and mental health.
There are three types of anger which help shape how we react in a situation that makes us angry. These are: Passive Aggression, Open Aggression, and Assertive Anger. If you are angry, the best approach is Assertive Anger. Big words, but check out what each type really means.
Passive Aggression
Many don’t like to admit that they are angry, because they don’t like confrontation – this is called passive aggression. This comes out in things like becoming silent when you are angry, sulking, procrastinating (putting stuff off you need to do), and pretending “everything is fine”. Passive aggression comes from a need to be in control. Want a hand with dealing with it? Read ahead about ‘assertive anger’.
Open Aggression
On the other hand, many people have a tendency to lash out in anger and rage, becoming physically or verbally aggressive and can often times hurt themselves or others. This is called Open Aggression. This comes out in fighting, bullying, blackmailing, accusing, shouting, bickering, sarcasm and criticism. Open aggression comes from a need to be in control. Want a hand with dealing with open aggression? Read ahead about ‘assertive anger’. Sometimes the anger can be taken out on property or even on ourselves – see the section on self-harm.
Assertive Anger
The healthy way to deal with anger is by being controlled and confident, talking and listening, and open to help in dealing with the situation. This Assertive anger can help relationships to grow. It means thinking before you speak, being confident in how you say it, yet open and flexible to the ‘other side’. It means being patient; not raising your voice; communicating how you are feeling emotionally, and really trying to understand what others are feeling. When you deal with anger assertively, you demonstrate that you are mature and care about your relationships and yourself.
Forgiveness is always important; if a person has apologized for making you angry, or if you realize that the situation “isn’t worth it”, be open to forgive. And willing to be forgiven and forgive yourself! This will help you to calm down, and will help your relationships with others to flourish.
Remember that you are important. Your life counts, and you can make a difference in this world. If you ever need to talk about this or anything else, feel free to get in touch with us. We’re here for you.
Ready to get your anger under control? Start by considering these 10 anger management tips.
1. Think before you speak
In the heat of the moment, it's easy to say something you'll later regret. Take a few moments to collect your thoughts before saying anything. Also allow others involved in the situation to do the same.
2. Once you're calm, express your concerns
As soon as you're thinking clearly, express your frustration in an assertive but nonconfrontational way. State your concerns and needs clearly and directly, without hurting others or trying to control them.
3. Get some exercise
Physical activity can help reduce stress that can cause you to become angry. If you feel your anger escalating, go for a brisk walk or run. Or spend some time doing other enjoyable physical activities.
4. Take a timeout
Timeouts aren't just for kids. Give yourself short breaks during times of the day that tend to be stressful. A few moments of quiet time might help you feel better prepared to handle what's ahead without getting irritated or angry.
5. Identify possible solutions
Instead of focusing on what made you mad, work on resolving the issue at hand. Does your child's messy room make you upset? Close the door. Is your partner late for dinner every night? Schedule meals later in the evening. Or agree to eat on your own a few times a week. Also, understand that some things are simply out of your control. Try to be realistic about what you can and cannot change. Remind yourself that anger won't fix anything and might only make it worse.
6. Stick with 'I' statements
Criticizing or placing blame might only increase tension. Instead, use "I" statements to describe the problem. Be respectful and specific. For example, say, "I'm upset that you left the table without offering to help with the dishes" instead of "You never do any housework."
7. Don't hold a grudge
Forgiveness is a powerful tool. If you allow anger and other negative feelings to crowd out positive feelings, you might find yourself swallowed up by your own bitterness or sense of injustice. Forgiving someone who angered you might help you both learn from the situation and strengthen your relationship.
8. Use humor to release tension
Lightening up can help diffuse tension. Use humor to help you face what's making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse
9. Practice relaxation skil
When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation
10. Know when to seek he
Learning to control anger can be a challenge at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.
Thanks for reading my article
@BebeChez.eth @Pandaman｜YogaPetz｜Keungz @Kepin | YogaPetz @titikmulai | Yogap8. Use humor to release tension
Lightening up can help diffuse tension. Use humor to help you face what's making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.
9. Practice relaxation skills
When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.
10. Know when to seek help
Learning to control anger can be a challenge at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.
@BebeChez.eth @Pandaman｜YogaPetz｜Keungz @Kepin | YogaPetz @titikmulai8. Use humor to release tension
Lightening up can help diffuse tension. Use humor to help you face what's making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.
9. Practice relaxation skills
When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.
10. Know when to seek help
Learning to control anger can be a challenge at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.
@BebeChez.eth @Pandaman｜YogaPetz｜Keungz @Kepin | YogaPetz @titikmula8. Use humor to release tension
Lightening up can help diffuse tension. Use humor to help you face what's making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.
9. Practice relaxation skills
When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.
10. Know when to seek help
Learning to control anger can be a challenge at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.
@BebeChez.eth @Pandaman｜YogaPetz｜Keungz @Kepin | YogaPetz @titikmul8. Use humor to release tension
Lightening up can help diffuse tension. Use humor to help you face what's making you angry and, possibly, any unrealistic expectations you have for how things should go. Avoid sarcasm, though — it can hurt feelings and make things worse.
9. Practice relaxation skills
When your temper flares, put relaxation skills to work. Practice deep-breathing exercises, imagine a relaxing scene, or repeat a calming word or phrase, such as "Take it easy." You might also listen to music, write in a journal or do a few yoga poses — whatever it takes to encourage relaxation.
10. Know when to seek help
Learning to control anger can be a challenge at times. Seek help for anger issues if your anger seems out of control, causes you to do things you regret or hurts those around you.
Samosa lovers
Hello everyone of Readcash welcome to my article once again, I appreciate everyone that subcribe to my article, @random rewarder thank you. Are you a lover of small chops? Am sure you all know samosa, so here is a recipe on how to prepare.
SAMOSA LOVERS👇👇👇😋
samosa (/səˈmoʊsə/) or singara is a fried or baked pastry with a savory filling, including ingredients such as spiced potatoes, onions, and peas. It may take different forms, including triangular, cone, or half-moon shapes, depending on the region.[2][3][4] Samosas are often accompanied by chutney, and have origins in medieval times or earlier.[2] Samosas are a popular entrée, appetizer, or snack in the cuisines of South Asia, the Middle East, Central Asia, East Africa and their diasporas.
Recipe makes 16 samosas.
Ingredients for the dough:
120g flour
3 tablespoons of vegetable oil
A pinch of salt
Half teaspoon of spice (thyme or any other)
Warm water
**Ingredients for the filling**
2 medium Irish potatoes
2 handfuls of green peas
1 large carrot
200g minced beef/meat
2 cooking spoons of vegetable oil
Stock cubes
1 stalk of spring onion (cut into thin circles)
1 teaspoon of curry powder
Salt and ground pepper (to taste)
1 pinch of garlic powder (optional)
Feel free to customize the filling to your taste but the classic Indian Samosa must contain Irish potatoes and green peas.
**How to make**
Filling
Wash and peel the Irish potatoes and carrots. Dice into tiny bits, add green peas. Add a little salt and cook for about 5 minutes. Take off the heat once the get soft and set aside.
Slice onions in circles. Set aside.
Heat up vegetable oil in a small pot, add the onions, curry and garlic powder, and stir for a few seconds.
Add the minced meat and Stir-fry until it turns to a pale colour.
Add stock cubes, pepper and salt to taste.
Add the cooked vegetables and mix together on medium head for about 3 minutes.
Dough
Pour flour into a medium mixing bowl.
Add warm water, salt and vegetable oil. Mix until you have a smooth, stretchy dough.
Cover mixture with an airtight plastic wrap and leave to breathe for 15 minutes, then knead the dough to make it more stretchy.
Use a rolling pin to roll out the dough to a thickness of about 2-3mm.
Cut the dough in circles. You can use the tip of a round glass bowl if you do not have a circular dough cutter.
Cut those circles in two equal halves and smudge water on the straight part of the Semi-circular dough. Don’t close it yet.
Put a spoonful of the filling into the dough. Repeat until all the dough is finished.
Heat up vegetable oil in medium heat.
Make sure the oil is not too hot for it. Fry until the colour changes to light brown.
Place the fried samosa on a paper towel to drain off excess oil. Credit to owner.
Hope you learnt something.
Are you a lover of pet? Here is a Pet therapy
Hello, good morning readers and welcome to my article once more, my animal-loving friend. And if you don't like animals, then what are you doing here? I have news for you, if you have some kind of pet, then I congratulate you, you already have something that will help you improve your mental state. Therefore, take out a leaf and a pen and let's write it down, I have a lot of information for you today, but I promise that it will be useful for you and your health. So come on, stop doing yoga, it's time to read a little
Today I will tell you about pet therapy, yes there is such a term and this is a real practice. Let's figure it out.
Pet therapy is the participation of pets in the treatment and prevention of various diseases, from cardiovascular diseases to mental disorders. Studies on pet therapy have confirmed the positive emotional impact of animals on patients with emotional disorders, post-traumatic syndrome, depression and addictions. "Psychological pets" are called "emotional support animals". They differ from assistants, for example, guide dogs, in that they almost do not need special training - a friendly attitude to a person and an emotional connection between the pet and the owner are enough. Therefore, it is not necessary to buy a special animal — you can choose the one you like in the shelter. Restrictions for pet therapy are minimal: allergy to animals or fear of them.
Therefore, buddy, do not be afraid of your cat, because she can help you
Animals help to stabilize emotions, become more relaxed and calm, develop trust in others and self-confidence, improve communication skills, self-regulation and socialization.
In addition, pets relieve loneliness, reduce irritability and anger, help to overcome insomnia and increase the level of hormones of joy — oxytocin and endorphins.
Dogs
The most popular therapists and companions among pets. They help to cope with depression, calm down quickly in a stressful situation, and feel protected. It is easier for dog breeders to meet new people on walks and make friends — communication and friendship, according to scientists, make us happier. Emotional support can be provided by a dog of any breed and size who is friendly to people and knows basic commands.
Horses
Horses are almost as popular as dogs as therapists and in some cases outperform other animals. Psychotherapy with their participation is used to treat addictions, as well as to help adults and children with mental disorders. Horse riding is an optional part of therapy. To improve well-being, people can take care of horses. Communication with animals, their ability to recognize and imitate human emotions help to cope with emotional disorders and learn trust
Cats
It is believed that cats are less capable of emotional support than dogs and horses. However, experts are sure that this is not the case. There is a practice of having cats in nursing homes, hospitals, schools and opening a cat cafe. These animals have a calming effect on the psyche of people, help to forget about troubles and normalize sleep, because their presence creates a sense of security, and cat purring relaxes and lulls. Studies show that stroking a cat causes the production of the hormone of joy — oxytocin. Pets are responsive, kind and sensitive to those who pay attention to them.
Rabbits
Sometimes a small, quiet and calm animal is needed for therapy. In this case, experts recommend choosing a rabbit. These animals are easy to take care of, they are suitable for those who for some reason cannot have a dog or cat at home. Stroking rabbits helps to develop and maintain fine motor skills. The only essential condition is that the animal must be socialized and enjoy being petted.
Reptiles
At first glance, reptiles are not associated with animals that help solve emotional problems. However, an experiment conducted in London showed that taking care of such a pet distracts a person from difficulties and unpleasant experiences. This is because caring for a reptile requires increased attention and concentration. In addition, an unusual pet often increases self—esteem - the owner has confidence that if he is capable of complex pet care, he can succeed in any chosen field.
Birds
We are talking primarily about parrots — a high level of empathy and the ability to speak make them excellent companions. I recommend teaching parrots certain words and phrases that help in working out psychological difficulties.
As you can see, my friend, there are many animals that can and are ready to help you fix your health. All of them are beautiful and can become an amazing decoration of your home and your soul. You give love to your pet, and he gives you emotions, it's a strong bond that really helps people and improves their condition. I know you will are shock for seeing birds, Reptiles, rabbit and you who uses this for pet? But it helps our mental health remember God created everything so we (humans) can have dominion over, is not all eating animals, you too can have a pet.
If you don't have a pet yet, then hurry up and choose and start giving love!Heart
I really appreciate my subscripers and thanks for visiting my article once again
Why falling is accepted
Hello readers, good morning this beautiful morning. How are you doing? How is your morning going. Welcome you to another article of mined, thanks subcribers for subscripting to my article @Natsu thanks very much for letting me know you are one of my subscribers.
Today article is about falling, have you ever fail or experience failure in your life. Did you learn from it or you felt like giving up, how where you label in your society? Well I remember while growing up there was a young guy in the university that was studying medicine and surgery, he got caught in exams malpractice and was expelled from school in his year 3. He open a chemist (small shop that sells drugs) people hearing his story hardly buy from him. They see him as a failure, life wasn't really easy for him but then he has to put the shame aside and move forward.
**Why is failing acceptable?**
We either fail or we do not fail in life. Nonetheless, we learned from both failing and not failing. Allow me to tell you a another story.
I failed one of my major subjects twice. I am supposed to be a level 4 student who will graduate this year, but due to two failures, I will have to study for another two years.
My classmates once asked if I was jealous that my supposed batchmates were now graduating. And you know what I said? No, I said.
My failure does not lessen who I am. I am grateful for the lessons I learned. I would not be where I am today if not for the experiences. I would not be standing in front of people stronger and braver if it weren't for the failure. And then I learnt that you must study very hard in other to gain success
Remember that failure leads you to your destination. Share your experience
Thanks for reading this article. Thanks subcribers😊
What does an anxiety attack feel like?
Hi readers, Good morning how are you all feeling today? Welcome once again to another of my article, as you read it any one passing through this should please pratise this.
**What Does an Anxiety Attack Feel Like?**There are both mental and physical symptoms to an anxiety attack.
**What is anxiety?** An unpleasant state of mental uneasiness, nervousness, apprehension and obsession or concern about some uncertain event.
***Mental symptoms *** Mental symptoms of an anxiety attack can include:
Excessive irritability
Apprehension or worry
Finding it difficult to concentrate
Fear
Distress
A sense of uneasiness
Restlessness
And more…
**Physical symptoms**
Physical symptoms of an anxiety attack can include:
Disturbed sleep
Excessive fatigue
Feeling tense
An increased heart rate
Heart palpitations
Chest pain
Dry mouth
Tightness in the throat
Sweating
Increased startle response
Dizziness
Numbness or tingling
Shaking
And more…
**What is a Panic Attack?**
Panic attacks are easier to define because we have clinical consensus on the definition.
The official definition, according to the DSM is “A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause.”
Common Causes & Risk Factors
Panic attacks can be triggered by similar things that anxiety attacks are. Stress, social situations, phobias, or even driving can all trigger a panic attack. Panic disorders can also result in an attack as well.
**Panic disorder**
Repeatedly experiencing panic attacks can be a symptom of panic disorder. If you think you have a panic disorder, consider working with a mental health professional to alleviate some of the burdens. Seeing a therapist, whether in-person, or online, can be a good way for you to learn how to process and manage your anxiety.
Certain traumatic events can eventually cause panic disorder. Some people have developed it after witnessing sudden or graphic deaths. Witnessing an unexpected death can be so traumatic, it can make people feel like they might die in a moment, at any time, causing a panic attack.
**Risk factors**
Risk factors of panic attacks are very similar to those of anxiety attacks. They can include:
Stressful life events
Witnessing a trauma
Being diagnosed or living with a chronic health condition
Having another mental health condition like depression
Substance use or abuse
Having family members who also have panic disorders
**What Does a Panic Attack Feel Like?**
The main difference between a panic attack vs. anxiety attack can be seen when looking at the mental and physical symptoms of a panic attack.
***Mental symptoms** *
Mental symptoms of a panic attack can include:
Excessive fear
A sense of detachment
Fear of dying
Fear of losing control
And more…
**Physical symptoms**
Physical symptoms of a panic attack are the same as what you may experience during an anxiety attack. They can include:
Accelerated heart rates
Heart palpitations
Shortness of breath
Pain in the chest
Sweating
Dry mouth
Shaking
Feeling faint or dizzy
Tightness in the throat
And more…
**How to Calm Anxiety or Panic Attacks**
There are a number of ways you can face anxiety or panic attacks. There are many holistic things you can do to help calm yourself down, like simple lifestyle changes, for example. Experts have many other coping techniques they can share with you too.
Cynthia Catchings, LCSW-S, LCSW-C, CMHIMP, EMDR, has some great ideas.
You can calm anxiety or panic attacks by learning to recognize the symptoms and practicing the following:
Acknowledging that you’re experiencing an episode and reminding yourself that it will not last forever
Practicing deep breathing, including the 4-7-8 breathing exercise
Doing a quick body scan, asking yourself where the anxiety is felt, and releasing it by shaking that body part
Talking to your anxiety and permitting it to stay for a bit, but reminding it that it has to leave
Practicing, meditation, mindfulness, or Tai Chi
Practicing Creative Visualization, where you imagine yourself in a calm and happy place like the beach or a mountain for a minute or 2, and then continue with your daily activities
Keep in mind that there is hope; a professional can treat both issues. Remind yourself about this when you want to feel calm.
An anxiety or panic attack may also be treated with cognitive-behavioral therapy (CBT) and/or anti-anxiety medication. A panic attack can also be treated with CBT or with selective serotonin reuptake inhibitors (SSRIs) and other antidepressants.
Staying informed and looking for help when you need it can create a sense of calmness and help you experience less anxiety or panic attacks in the future. You may get them, but knowing the differences between a panic attack vs. anxiety attack is the first step in being able to deal with them. You don’t have to let anxiety get the best of you — there is help available.
Take action today
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A recipe you have got to try
Hi readcashers, how are you, how was or how had your Tuesday being, well today as for me am happy about today. So today article I will be sharing something so special are a Nigerian, if you are, are you from Yourba then you must have heard of this locally made food called "ofada stew and rice". Well am not Yourba person but my favorite aunty got married to one, so I learnt about this food and the recipe.
In this recipe, I share how to make Ofada stew, a stew that originates from Western Nigeria and is commonly eaten with a locally grown rice called ofada rice. Ofada stew is one of those delicious native savory dishes that packs a major punch as it is flavored with smoked died shrimp, and fermented locust beans (iru).
This ofada stew/ofada sauce recipe features a stew that originates from the Western part of Nigeria and is commonly eaten with a locally grown rice called ofada rice. The story of Ofada rice and stew is one that somewhat inspires me. It is actually a culinary example of a grass to grace/ cinderella story; one that is similar to the story of many local and indigenous Nigerian foods, traditions and even languages. I love how ofada stew has since evolved to becoming a cherished dish in Nigeria, so before I talk about how to make ofada stew, I’d love to share how this native delicacy evolved from being the overlooked native food to being the choice of even the most elite Nigerian celebrations.
Once upon a time Ofada rice and stew was not a posh dish. It was somewhat looked down upon, and those who enjoyed it may have been looked at as unexposed, and unrefined. The more common stew was made with refined vegetable oils and tomatoes (delicious for what it is), and has a milder flavor than ofada stew. Ofada stew is one of those dishes that packs a major punch as it is flavored with smoked died shrimp, and fermented locust beans, locally called iru. To the “snobby” nose, the smell of Iru and smoked dried shrimp cooking in a stew may have been somewhat off putting, as such it was not appealing to many. When people had the option to display your sophisticated pallet, they often chose westernized dishes that lacked the pungency and grit of local Nigerian flavors, and unfortunately, Ofada rice and stew was one of those looked down on.
Fast forward a couple of years, the movement to embrace made in Nigeria products and culture began to blossom and the appreciation and love for our local delicacies was revived. Ofada stew the once “ugly” sister to the common tomato stew, started to make appearances at parties and weddings. Ofada became the topic of everyone’s food gist, and it continued to grow in popularity till it made its way to the menu of fancy restaurants. Nowadays, you can even find Ofada listed in many little children’s essay assignments as their favorite food. That is the mini story of Ofada stew, (well, according to my recollection).
In this ofada sauce recipe, I share how to make Ofada stew, a Western Nigerian stew commonly eaten with a locally grown rice called ofada rice. Ofada rice and stew is one of those delicious native savory dishes that packs a major punch as it.
**Ingredients**
7 large bell peppers
3 scotch bonnet peppers
4 large red onions
2 lbs braised goat meat (braised with 1 red onion, 1 scotch bonnet pepper, 1 tsp salt and 1 tsp bouillon)
80 grams cleaned smoked dried fish (about 0.17lbs)
20 grams smoked dried shrimp about (0.04 lbs)
½ cup palm oil
2 tsps bouillon
salt to taste
1 tbsp Iru (fermented locust beans) (optional)
**Direction**
1. Cut the pepper, and 2 red onion into small chunks, and blend roughly
2. Boil the blended peppers on medium high heat till it reduces to a paste
3. While the peppers are reducing, slice 2 red onions and set aside
4. In separate pot, saute the sliced red onions in palm oil on medium heat til the onions turn slightly brown.
5. Add in the cleaned smoked dried fish, the shrimp and continue to cook for another 10 minutes.
6 Add in the reduced pepper paste, turn the heat down to low-medium, and continue cooking for 10 minutes. Add in the braised goat meat and the braising liquid and continue cooking for 15 minutes.
7. After 15 minutes of cooking, add in the iru and bouillon, stir, and continue cooking until the stew separates from the oil (this could take about 10 minutes).
Serve with boiled ofada rice or white rice. While ofada sauce/stew is usually eaten with ofada rice, it also goes great with white rice, brown rice and yam. Just like other stew you can eat it with any other thing, you wish to.
Now that you know how to make ofada stew, hope you will try it at home. Please your comment let know what you think about this recipe.
Thanks for reading my article 😊
My life, my story
Hi readcashers, am here again. Welcome to my new account here once again and I pray this should be my last account on read cash. My first account I opened, all of the sudden I couldn't get access to it. I open second account and travel for 1 month to my village, there was no network so I could not log in and my account was spam😔. So here I am again on read cash and this account should be my last. When I see people celebrating the years in readcash I ask myself when will it be me.
**How I got to know about read cash app**
Firstly am someone that doesn't give up easily. Following my country and the state in which our education lies, I enter into the university 2018, for a four year program. But then am still in finally year, ask me how? First it was COVID that delay me and now strike that has no ending because eight months now am still at home doing nothing. A final year student just at home not getting money from any body so my Friend introduce me to Readcash.
**Social media helps alot**
Yes, so I said my friend introduce me to Readcash, how did I met my friend it was at social media, Facebook. So we became friends and he introduce me to the read cash app and since then am forever grateful to you Emmanuel. He told me the rules and I shouldn't give up.
**My story in readcash**
Okay, when I heard about Readcash was July, when I just got my new phone so I started using the Readcash ending of July, when I wrote my article the BCH I made, I was oweing debit the first BCH I made was about 1500naira I used it to settle. Thanks to **@Readcash** I was so happy that I told myself nothing should make me to stop using the Readcash and August I couldn't have access to my account, I was angry. So I have to open another account, then I travel to village since school is not in section and then i couldn't open the app because of poor network. I came back September, I didn't know that my account was spam, till I got to find out that nobody saw my reply on comment and then here am I again.
**About myself, my life and family**
Am the firstborn for my mom, second child for my dad, I have step siblings as my dad was polygamist. But am a very child because am love by all. After my dad pass on 2016, I started seeing life. I had to stay with my uncle for tertiary education. Before it was a thing of four years but following Assu strike here am I, but I know I will soon be done. Am a quiet person, before shy now overcoming it, I have learnt how to face my fears, am good at pretending 🤗 because that is what life has taught me, to do what people like so as to get their favour. My family is so large but I know very few relative.
***The best achievement***
One of my biggest achievement is knowing Readcash getting to know people online is not easy for me to met people physically because of me being shy, so I prefer social media and now not just meeting people, writing and getting paid. Back then in school I love literature, I love reading so I said this will fit me. And the Readcash have kept me busy because am just with my phone laughing and be happy seeing my BCH.
Another achievement is my education, sometimes I can't imagine myself being in finally year. Being scare of how university is, and all the story I heard, meeting new people (both bad and good) not knowing where they are coming from as it is the larger place. Am so grateful for God as I am hearing good news that the strike will soon be suspended I can't wait to be a graduate. Because I promisemy dad that I must do greatly in school because that is what he wants and not just first degree I will go for second degree too.
Thanks for reading my article.
@NanV.
