7th GFRAS Annual Meeting Holds in Limbe, Cameroon

By James Achanyi-Fontem Email:camlink99@gmail.com

The Cameroon Minister of Agriculture and Rural Development, H.E. Eyebe Ayissi, has said that it is in Limbe (Victoria) that the foundation stone to make Cameroon a bilingual country with English and French as official languages was implanted. Minister Eyebe ayissi was speaking at the official opening of the 7th GFRAS Annual Meeting in Limbe. During the meeting which held from the 3rd-6th October, 2016 the stakeholders from AFAAS, RESCAR-AOC, the Cameroon Ministry of Agriculture and Rural Development and World Agriforestry Centre shared experiences on the role of rural advisory services for inclusive agripreneurship. Minister Eyebe Ayissi extended the warm welcome of the Head of State, President Paul Biya to the visitor and the minister thanked the organisers for choosing Cameroon as host of the GFRAS meeting. He congratulated out-gone Executive Secretary of GFRAS and in-coming Executive Secretary, Kristin Davis and Karim Hussein for their achievements in the networking organisation. He recognised that the meeting held at a very difficult economic period when agriculture is relied on as a key development sector around the world. He added that the rural sector is key in offering employment for youths in Cameroon and this is why the government has opted for the promotion of agriculture of the second generation. The rural advisory services aim at innovating approaches for qualitative and qualitative production. The GFRAS Chair, Rasheed Sulaiman, told the audience that rural advisory services also known as extension services are fundamental to support rural people to face existing and emerging challenges and to improve their livelihoods. GFRAS was initiated in 2010 to provide advocacy and leadership on pluralistic and demand driven rural advisory services for sustainable development. Through fora like the one held in Limbe, Cameroon including networks representatives from regional, sub-regional and national levels and actors from all sectors involved in exchange of experiences and sharing ideas, change comes rapidly and is visible.

This explains why the annual meeting is the central instrument for GFRAS and its regional networks and national for a. Rasheed Sulaiman explained that the annual meeting in Limbe, Cameroon contributed to all of its strategic fields which include: 1.Advisory and support for an enabling policy environment and appropriate investment in rural advisory services. 2.Professionalization of rural advisory services 3.Facilitation and enhancement of effective and continuous knowledge generation and a functional component focused on network strengthening. The GFRAS Annual Meeting has both a thematic component focused on content and a functional component focused on network strengthening. Executive Secretary of RESCAR in the West and Central Africa regions, Patrice Djamen, at the opening told participants that his colleagues do not believe in meetings organised nowadays and described it as another tourism outfit, but Dr. Djamen replied that it is an international conference. Even with the response, his colleagues said it is the same thing. He added that partnerships are important tools for accelerating the development of populations in rural and urban settings. He reminded participants that the meeting in Limbe was to clarify the role to be played or played by each partner, especially as it held in a special context for the elimination of hunger and poverty alleviation and for the promotion of sustainable development. He went on to say that Cameroon is currently engaged in the policy of agriculture of the second generation which is more performant and sustainable. The Limbe international meeting was expected to come up with viable strategies for reinforcing the capacities of rural farmers and breeders. In this line, participants were invited to come up with possible win-win partnership opportunities which involve women and youths for deploying strategies of integration of rural populations in a way to render them more dynamic. In effect, Advisory services that work for smallholders and government in West and Central Africa regions is moving towards a shared vision. This report of RESCAR summarises nearly three years of action research on agricultural advisory services (AAS) up to 2015. A self-assessment of both farmer organisations and irrigation scheme managers confirmed their very different expectations. But each group recognised challenges, both for themselves and other actors. Farmer organisations recognised the need to: Increase accountability and transparency to and communication with members, and improve their internal governance systems in line with regionally agreed standards; Improve their capacity to play an effective role in demanding and using AAS from different sources; Increase their ability to enforce agreed rules and procedures (such as collection of irrigation fees, adherence with irrigation scheme regulation etc.; Pro-actively develop relationships with agricultural service providers rather than rely on the irrigation scheme managing agencies to do this for them at all times; and Increase the representation of women and youths. The irrigation systems managers recognised that: The AAS they provide is not meeting the needs of all the various types of farmers and has to be better targeted – both in terms of technical contents and advisory approach; Communication with Farmer Organisations is sporadic and ad-hoc, and needs to be more regular and effective; AAS provided by the scheme managers needs to be better integrated with national AAS strategies and policies (where these exist) and connect with AAS providers outside the irrigation scheme for mutual learning and effective support to farmers’ diverse livelihoods; and AAS needs to expand beyond advice on agricultural production to cover the whole value chain – starting with advice on agricultural credit and inputs, and providing advice throughout the production process, through to processing, storage and marketing. The government Delegate described Limbe as the Town of Friendship and he lauded the fact that his city was chosen to host the meeting in the Africa continent. Limbe is known for its rich tourism assets, though he admitted that the regular increase in population is making food to become expensive. The population is involved in subsistence agriculture and poverty is affecting farmers and fishermen. The city has good climate, rich soil and human capital that would benefit from the advisory services drawn for the international meeting. With the good advisory services, the rate of poverty will be reduced amongst farmers, thereby improving on their wellbeing. He invited the visitors to enjoy the city’s attractions during the day and at night with moderation.

Ceremony Video Links Introduction of 7th Annual GFRAS Meeting in Limbe, Cameroon https://youtu.be/3KMABCusS9U Government Delegate of Limbe City Concil welcomes 7th GFRAS Meeting https://youtu.be/nC_g7-fS-aU Patrice Djamen,Executive ecretary of ESCAR for est and Central Africa sub-region https://youtu.be/NnThb7BcJe0 GFRAS Chair, asheed ulaiman presents balance sheet and new executive secretary https://youtu.be/BEc-vlPqtWw Minister Henri yebe Ayissi opens 7th Annual GFRAS Meeting in Limbe,Cameroon https://youtu.be/eFioU1iOvOY

Doug Ward appointed member of the Order of Canada

By Kevin Perkins, FRI Executive Director

Today I had the honour of celebrating our friend and Farm Radio’s chair Doug Ward at the official ceremony for his appointment as a member of the Order of Canada. His appointment is fitting recognition for his lifelong contribution to using radio broadcasting to build a better world. Doug always had a penchant for improving people’s lives. From organizing student marches in the '60s to empowering northern indigenous communities to create radio programming in their own languages — it’s never been about Doug, but always about helping as many people as possible. As I’m sure you have heard Doug say, that’s why he loves radio so much — the reach and impact are virtually boundless. Now retired from the CBC, Doug is as active as ever in public service radio, helping to build Farm Radio International to what it is is today: a voice for rural communities in Africa, serving over 20 million people with life-changing communication services. To say that Doug is a dream board chair is a tremendous understatement. Doug is involved in so many aspects of our work, yet always the last one to take the credit for a project well done. He continues to write broadcaster training materials daily. He personally calls and knows most of our supporters. He comes up with new ideas and new ways to improve radio services for African farmers. And he employs his impressive skills as our chairperson, running board affairs smoothly and productively. He often starts working at 4:30 in the morning so he can connect with our African offices to learn more about the needs of the broadcasters and farmers we serve. For his service here in Canada and abroad, please join me in saying congratulations to Doug on his appointment to the Order of Canada — we can’t think of someone who deserves it more. Click here to send your congratulatory note to Doug now. With thanks, Kevin Perkins Executive Director, Farm Radio International

Carole Leuwe Receives FRI George Atkins Communication Award 2016

By Helen Ayamba, camlink@cameroonlink.org

The Focal Point of Farm Radio International Cameroon, James Achanyi-Fontem, who doubles as the Executive tor of CameroonLink presided over the official handing over of The George Atkins Communication Award 2016 ceremony at Nostalgie FM Radio located in Akwa-Douala, economic capital on Tuesday, 13th September. In his address to the audience at the ceremony, Mr. Achanyi-Fontem presented a brief history of Farm Radio International, the George Atkins Communication Award and the 2016 winners. He said. it was a privilege and honour for him to preside over the Farm Radio International George Atkins Communication Award Ceremony in Cameroon and that it was important to realize Cameroon was honoured as well as Cameroon Link, Nostalgie FM Radio and the winner, Carole Leuwe. He added that a few weeks ago, Mrs.Blythe McKay, .the Director of Broadcaster Resources at Farm Radio international Canada was delighted to announce this year's George Atkins Communications Award winners , who are: 1.Carole Leuwe of Radio Nostalgie in Douala, Cameroon 2.Gideon Sarkodie, of ADARS FM in Ghana and 3.Sarah Adongo of Mega FM in Uganda The other nominees, according to the director, were recognized by FRI as runners-up for the award and all received certificates. The runners-up are: 1.Privat Tiburce Martin Massanga of Radio MUCODEC in Congo 2.Soumaïla Gado of Radio Dar Es Salam in Nigeria 3.Winnie Onyimbo of Trans World Radio in Kenya It should be noed that the winners were selected based on their performances by FRI staff and board members voting. Each winner received a cash prize equivalent to CAD $ 500.00 and the country offices in Cameroon, Ghana and Uganda were authorized to organize small celebration/award ceremonies to recognize the winners in their respective countries. The in-country celebrations are to be posted on farm radio website along side with short descriptions of the winners. Carole Leuwe was congratulated with the other winners and runners-up for demonstrating their passion and commitment to developing high quality radio programmes for their farming audiences! Farm Radio International established by a Canadian broadcaster, Dr. George Atkins, in 1979, started as Developing Countries Farm Radio Network before becoming Farm Radio International (FRI). It is the only organization in the world focused exclusively on serving African farming families and communities over the radio. It has three main areas of work: 1. Distribution of RADIO RESOURCES: It sends broadcasters research resources on farming issues, sample scripts, and farming news by African writers, and provides training to help broadcasters create high-quality, farmer-centred programmes. It currently serves more than 640 radio partners across 39 sub-Saharan countries. 2. FRI promotes RADIO FOR RESULTS: Its impact projects are designed to tackle specific agricultural, health, and social challenges, such as soil erosion, marketing produce, nutrition, and gender inequalities. It has major projects in Tanzania which Carole Leuwe had the opportunity to visit, Burkina Faso, Ethiopia, Ghana, Mali, Uganda, Kenya, Malawi, and Niger. 3.FRI promotes RADIO INNOVATIONS Combined with newer technologies, which makes radio become a two-way interactive communications tool.This innovation leads to finding new ways to enhance the power, and reach of radio is the focus of its team. Cameroon Link has been Focal Point of Farm Radio International in Cameroon since it won the George Atkins Communication Award in 1996. Since then, it has received materials from Farm Radio International and distributed to over 100 registered broadcasting partners in all ten regions of the country. There are 36 English Speaking community radio stations and 44 French Speaking Community radio stations inmeroon that receive Farm Radio International materials to facilitate farmers’ story design programming and script adaptation during broadcasts. Carole Ngueyep Leuwe was born on the16th March 1979. She has a first degree in journalism and worked at Nostalgie FM Akwa-Doual, Cameroun for ten years. She is not married but is mother of two children. Her fields of competence are radio communication and farmer-interactive involvement in programme design , production, news coverage and broadcasting. She is bilingual and serves as translator in English and French languages. She is a defender of the rights of handicapped persons and promotes gender equality. She started her broadcasting career in 1995 and has climbed up to the position of Editor-in-Chief at Nostalgie FM Radio since 2012.. Carole is computer literate and has good knowledge of conference moderation, human rights, and cooking. Her hobbies are travelling, meeting people, cooking, singing, dancing, photography, footing and reading of newspapers.. Carole Leuwe’s Impressions after the award

Pour ceux qui me connaissent ils seront surpris de me découvrir dans ce domaine.....En effet je ne couvre pas que la culture et la santé......mon troisième sujet et le plus remarquable c'est l'agriculture. Merci à Mathias Mouendé Ngamo qui suit mon évolution. Merci à Farm Radio International qui décerne ce prix , merci à James Achanyi-Fontem Blythe McKay #GeorgeAtkinsCommunicationAwards2016 #Cameroon #Agri237 coming soon #96fm #LoveMyjob Some congratulatory messages received

Mathias Mouendé Ngamo: La terre ne ment pas. La terre nourrit le monde. Alors nous devons tous contribuer à l'amélioration des conditions de vie des agriculteurs. Tous, chacun dans son secteur d'activité. Soyons tous des agri-citoyens. Bravo à toi Carole Leuwé Quand les jeunes et les journalistes s'intéressent à l'agriculture, ça donne ceci... Lionel Ligick REVERENCE: Lgr et comme tu aimes le titre autant que l'auteur, c'est l'occasion aussi de te décerner heuh non plutôt, te dédicacer (et pourquoi même pas faire les deux!), ce tube de Mister Richard Bona Alexis Nwafo: Bravo ma soeur chérie voilà toute la famille gratifié et au podium grâce a toi a tes efforts merci de tout coeur que le Seigneur te guide et te donne encore plus de force Edwige Noel: tu as beaucoup d'énergie la mère de nathan Inoussa Maïga: Felicitations et bon courage pour la suite King Foguito: Congratulations sister you deserve it Richard Eboa: Hum... Toi avec les prix ces temps ci, Dieu seul sait. Carole Xtiane Bille: Je suis ta voisine j'attends la célébration ooooo Alexis Nwafo: Bravo ma soeur chérie voilà toute la famille gratifié et au podium grâce a toi a tes efforts merci de tout coeur que le Seigneur te guide et te donne encore plus de force Rose Bika: Tu es une bosseuse c'est ce que je sais Inoussa Maïga: Felicitations et bon courage pour la suite King Foguito: Congratulations sister you deserve it Michel Mombio: Congratulations! Seul le travail paie ! Ndja Maàveun Yomi Elise: Mes felicitations ma fille cherie Carole Leuwé muammmm tu es adorable Dbg Manka'a: Great!!! Keep it up. #Girlpower Tatiana Dirane: OUIIIIIIIIIIIIIIIIIIIIIIIIII Tu es une bosseuse c'est ce que je sais Solange Petjin: Tu mérites Arlette Mafopi L'étoile: Papa Paul doit etre fier de toi, hein! Je me souviens qu’il nous a tous recommande d’entrer au champ Handing over of George Atkin Award 2016 in Cameroon https://youtu.be/6qhOAPGNcXI Carole Leuwe’s Impressions after the FRI Award in English https://youtu.be/V7jj_4g9igU Carole Leuwe’s Impressions after the FRI Award in French https://youtu.be/X97HrbH2KZU Interview with Carole Leuwe onFRI George Atkins Award 2016 http://www.spreaker.com/user/8661689/interview-with-carole-leuwe-onfri-george George Atkins Communication Award Ceremony in Cameroon http://www.spreaker.com/user/8661689/george-atkins-communication-award-ceremo

How to Use Watermelon As a Medicine

By Jenny Hills Food & Nutrition

Watermelon is one of the fruits most associated with summer, but next to the delicious sweet taste that we all know, it also contains medicinal properties: lowering blood pressure, treating edema, skin fungus and more. Watermelon contains considerable amount of beta-carotene, vitamin B, vitamin C and essential minerals such as calcium, phosphorus, magnesium, potassium, iodine and manganese. It contains only 29 calories per 100 grams, which is another good reason to eat watermelon. How to use watermelon as a medicine? There are a lot of reasons to eat watermelon: watermelon seeds expand the blood vessels, lower blood pressure and improve kidney function. For kidney cleansing it is recommended to do a watermelon fast for a whole day. Cut small cubes of watermelon and eat several pieces every fifteen minutes. Fasting is beneficial to those suffering from stones and kidney infections and urinary tract. Watermelon is a good diuretic and therefore good for edemas. Watermelon is also beneficial for constipation as it is a mild laxative. Kidney cleansing: watermelon fasting for a day. Watermelon is a natural diuretic while ridding the body of excess fluids. There are many ways to enjoy the benefits from watermelon. Simply slice or juice your watermelon and consume it whenever you are hungry. Kidney infection: the same. A kidney infection is a type of urinary tract infection (UTI) that occurs when bacteria enters your kidneys. After you receive a medial treatment for it, a healthy diet can help you to recover and help protect your body from developing further infections. Drink lots of fluids including fruits and vegetables with a high water content such as watermelon, cucumber and apple. Kidney stones: make watermelon seed tea by pouring a pint of boiling water over a tablespoonful of watermelon seeds (ground or cut) and allow it to steep. Let it cool, then strain and drink three glasses per day. For more information on how to treat kidney stones naturally click here. Liver cleansing: drink 3 cups daily watermelon juice. A watermelon cleanse helps the liver to process ammonia, a waste from protein digestion, and convert it into a molecule known as urea, a component of urine that is safely excreted from the body. To learn more about detox concept, you can find more useful information in my e-book The Detox Guide. This guide will teach you how to use detox to cleanse and energize your body naturally and safely. Colon cleansing – A common problem amongst people with colon issues is dehydration. Incorporating more liquids into your daily routine is key in achieving a cleaner colon and more proper digestion. It lubricates the digested food and provides it with the right hydration to break it down. Water, fruit juices and eating fruits and vegetables high in water content, like watermelon, will help. You can find here more food to cleanse your colon. Constipation: Eat a slice of watermelon to help restore the colon and intestines. It’s all about high water content and fiber, and within a short time the body seems to go into the elimination process moving the waste out. Don’t consume too much watermelon otherwise it can cause diarrhea. Read more about natural remedies for constipation here. Skin fungi: rub the watermelon rind on the skin several times a day. Apparently the rind contains anti-fungal properties. Skin pimples: the same. Rub watermelon rind directly onto your affected area and leave on for a few minutes before rinsing off. By rubbing a watermelon rind on your face you are releasing the nutrients directly onto your skin and cleaning up bacteria-prone areas. To read more about natural homemade skin treatment to stop breakouts click here. Edema: Drink 3 cups watermelon juice a day (watermelon has diuretic properties). High blood pressure and problems in the arteries: A small study by Florida State University published in the American Journal of Hypertension, found that watermelon is loaded with an amino acid called L-citrulline which helps improve circulation, relaxes arteries and lowers people’s systolic blood pressure by as much as nine points. You can also find here more information on how to reduce blood pressure naturally. Gout: Watermelon is an especially alkaline fruit with high water content, which are important factors in dissolving and flushing out the sharp uric crystals that cause gout pain. Click here for more information on how to treat gout naturally. Diabetes: According to Livestrong website, If you have diabetes, you are encouraged to eat watermelon as part of a healthy diet. Although watermelon has few carbohydrates and natural sugar per serving, it is also low in calories and loaded with nutrients. Just make sure that you follow the guidance of your health care provider. To read about 12 more excellent foods to control diabetes click here. Heartburn: eHow website recommends to eat 4 to 6 chunks of watermelon slowly and to repeat throughout the day. The quantity and how often you eat them will depend on how much discomfort you have.

11 Healthy Reasons to Eat Avocado and What to Do With the Pit

By Jenny Hills Food & Nutrition

I just love it when I can eat food that not only tastes delicious, but is also nutritious and healthy. That’s how I would describe avocado. It is a superfood, but unlike some other superfoods that are hard to consume unless disguised as something else, avocado is yummy and can be prepared in so many different ways. For a long time many people counted calories indiscriminately and feared fats, so they avoided this wonderful fatty fruit. But now the verdict is out – the fats avocado contains are healthy for you, and calorie counting is overrated. So it’s official: I can eat avocados to my heart’s content. Here are some good reasons why: 1. Avocados are rich in carotenoids and also help their absorption from other fruits and vegetables Carotenoids are natural plant pigments. They are very powerful antioxidants and some types can be turned into vitamin A, which is essential for the health of your eyes. Carotenoids are soluble in fat, so they need a fatty environment to be absorbed. If you eat a fat-rich avocado together with other fruits and vegetables that contain carotenoids, the body will be able to use these antioxidant better. Adding a few slices of avocado to your salad should do the trick. You can learn more about antioxidants in my previous article about 9 amazing antioxidants for great health. 2. Avocados make you feel full and help you lose weight This fact might come as a bit of a surprise, considering the fruit’s caloric value (half a medium-sized avocado contains 138 calories). However, because avocado makes you feel full, you actually tend to eat less. Also, avocado contains oleic acid, which activates part of the brain responsible for feeling full. What’s more, recent research shows that eating healthy unsaturated fats can help with your dieting efforts. You can also find here the best foods that help fight belly fat. 3. Avocados are good for the heart and reduce the risk of heart attack Since avocados are an excellent source of healthy fats, they boost your good cholesterol levels – the high density lipoprotein or HDL cholesterol. For HDL, higher numbers are always welcomed. HDL prevents heart disease and stroke. So if you have a family history of heart attack, make sure that you stock some avocados in your kitchen. 4. Avocados lower your bad cholesterol levels Just as avocados increase HDL or ‘good cholesterol’, they reduce LDL or ‘bad cholesterol’. The oleic acid helps reduce your overall cholesterol levels, and particularly the damaging LDL cholesterol, which is blamed for cardiovascular disease. If you are battling with high cholesterol levels, avocado might be your perfect savior. Find here more simple and effective ways to reduce cholesterol. 5. Avocados are high in folate and reduce the risk of birth defects This one is particularly interesting for pregnant women, who need to take folic acid supplements during their pregnancy. It turns out avocado is very rich in folate – a vitamin which prevents birth defects. One cup of avocado contains a quarter of your daily recommended intake. Folic acid is important for the health of your cells, as it prevents cell changes that could lead to cancer, so everyone should consume enough of it. 6. Not many chemicals can touch avocados so they are safe to eat If you’re worried about the pesticides in your food, you’ll be happy to hear that due to their thick skin, avocados are very resistant to pesticide contamination. Also, bugs don’t attack them so much, so fewer pesticides are used in the first place. And indeed avocados were on the top of the list of fruits and veggies with the least pesticides for 2014. So who said that having thick skin is a bad thing? 7. Avocados have anti-cancerous properties Avocados contain plenty of phytonutrients. These increase the amount of antioxidants in your body which fight free radicals, which have the potential to cause damage to cells, including damage that may lead to cancer. Avocados may inhibit oral cancer and prostate cancer, as well as some other malignant diseases. Find here more foods that protect against cancer development. 8. Avocados are a good source of essential vitamins and minerals Did you know that avocados contain more potassium than bananas? They are also rich in vitamin K, vitamin B5 and vitamin B6. They hide a substantial amount of vitamin C inside their rich meat. Vitamin C is an antioxidant and it’s important for the upkeep of your immune system. 9. Avocados are rich in dietary fibers Consuming enough fibers is essential for your gut and overall health. With avocado, constipation can become a worry of the past. Dietary fibers also help reduce cholesterol and blood sugar levels. The good news is that one avocado contains almost half of your daily recommended intake of fiber. 10. Avocados improve brain function and might help prevent dementia I saved my favorite avocado healthiness for the end. Who would think that eating guacamole can improve your brain function? Well, according to research, avocados are up there with blueberries in promoting brain health. They contribute to healthy blood flow and reduce blood pressure, so your brain gets nourished without any interruptions. High blood pressure is often associates with cognitive decline, so keeping it within normal values will keep your little grey cells in optimal shape for old age. You can find here more ways to improve your brain function naturally. 11. Avocados have anti inflammatory properties Avocado helps to prevent inflammation in the body, especially problems involving arthritis, due to several factors. It contains phytosterols that are a major portion of avocado fats. These phytosterols are important supporters of our inflammatory system that help keep inflammation under control. Also its high content of carotenoids, as well as other nutrients, is a key factor in the anti-inflammatory properties of this fruit. Find here more foods to reduce inflammation in your body. Eating avocado and using the seed is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health. How to eat avocado pits for nutrition You might be as tempted as I am now to live on avocados only, but remember that no extreme is good for you. A half to one avocado should be your daily dose. And if you were thinking of discarding its hard pit after eating your delicious treat, think again. Avocado seeds not only grow into beautiful plants, they can also be used in your kitchen and are increasingly recognized for their healing potential. Some indigenous cultures have been using avocado seeds for medicinal purposes for centuries, especially as a digestive remedy to cure diarrhea and dysentery. Add the whole pit to you other smoothie ingredients and use a super strong and heavy duty food processor such as Vitamix. The seeds contain flavonols that give them anti-cancerous properties. They are also rich in antioxidants, soluble fiber and potassium. If you want to focus on its potassium value, go for the immature fruits – as the fruit ripens, the levels of potassium decline. So enjoy your next avocado-enriched meal – it’s a healthy pleasure worth indulging in! Avocado is also one of the superfoods mentioned in my e-book about superfoods which is part of the Natural Health Revolution Program. This program will help you to achieve your health, nutrition and weight loss goals.

7 Health Issues That Bananas Can Solve

By Jenny Hills Food & Nutrition, Health

Banana is one of my favorite fruits, and I don’t need to be convinced why I should eat them, but for all the others there are 7 good reasons why you should eat this healthy fruit and you only need to eat as little as two bananas a day to maximize their health benefits. Health Benefits of Bananas: 1. Banana is the best sources of potassium, an essential mineral for maintaining normal blood pressure, heart health and bone strength. One banana contains 450 mg of potassium, four times higher than cereal, bread and more. Eating two bananas a day will contribute to the prevention of hypertension, atherosclerosis and building our bones. Bananas also reduce the risk of stroke. 2. Bananas are low in sodium, and contain one mg per unit. Much of our daily diet sources, such as cereals, crackers and bread contain hundreds of milligrams of sodium. Reduction in sodium consumption is important in preventing high blood pressure, heart disease and blood vessels and loss of calcium from the bones. 3. Bananas contain prebiotic fiber that contributes to the digestive system. This helps to prevent diarrhea resulting from infection in the intestine, strengthen the immune system, protects against colon cancer and more. Prebiotic fibers also contribute to increased mineral absorption from the intestine, reducing cholesterol absorption and balance sugar levels. 4. A Swedish study showed that whole fruits and vegetables, especially bananas, help protect against kidney cancer. It was found that women who consumed more vegetables and fruits, decreased their risk of the disease, and those who consumed four to six bananas per week reduced the risk of kidney cancer by about half. 5. Bananas contain substances that help operate the cells that make up the lining of the stomach, and thus they form the protective mucous barrier against acidity. Other compounds in bananas called protease inhibitors, help destroy bacteria that causes stomach ulcers. 6. The high potassium content of bananas helps improve the health condition after consuming much alcohol, and helps prevent the feeling of a hangover. 7. Banana contains tryptophan, an amino acid that makes serotonin, an active ingredient in the nervous system. Among other functions, it regulates sleep and appetite and aids in creating a sense of relaxation. Therefore it is recommended to eat banana with the slight appearance of hunger during the day. Read also my article about the best foods to get better sleep. Eating a banana a day is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.

10 Amazing Reasons to Eat Papaya and What to Do with the Seeds

By Jenny Hills Food & Nutrition

Papaya is a special fruit – loved by some, an acquired taste for others. The lucky ones can pick it from their gardens, but the majority will probably need to venture to a supermarket to get one. We live in the age when the first thing we need to check is the origin of the food we’re about to buy. Sad but true. Papayas are naturally very healthy, but the goodness is somewhat diminished when we buy from an unsustainable source. It’s even worse if we go for the genetically modified fruits, which have had their genetic-code changed in order to resist viruses and increase production numbers. Genetically modified papayas have been approved for consumption both in the USA and Canada, while Europe is still resisting. If you want to avoid a snack full of potentially harmful substances, pay attention to the fruit’s label. Most genetically modified papayas come from Hawaii, where they have been grown since 1999. When you get hold of a good-old-non-GMO papaya, these are the benefits you can look forward to: 1. Papaya is a good source of vitamins and minerals. It contains vitamin A, vitamin C and vitamin B complex, and is rich in magnesium, copper and potassium. Vitamin A and vitamin C are both powerful antioxidants, so the ‘fruit of the angels’, as Christopher Columbus called it, destroys free radicals in the body – the villains behind many chronic diseases, including cancer and cardiovascular disease. You can read more about antioxidants and their role in our body in my previous article about these 9 amazing antioxidants for great health. 2. Papaya lowers your cholesterol levels. It inhibits the harmful LDL cholesterol and prevents it from sticking onto the walls of blood vessels and causing problems in the circulation that can lead to a heart attack or stroke. If you suffer from high cholesterol levels, you can find here 10 simple and effective ways to lower cholesterol naturally. 3. Papaya is rich in fiber and promotes digestive health. To keep your bowels happy and moving, your diet should be rich in dietary fiber. Papaya has loads, and one serving can satisfy a quarter of your daily recommended intake. Increasing your fiber intake is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health. Also, if you just underwent antibiotic treatment, make sure to eat some papaya, or drink papaya juice. The fruit does a good job at re-balancing your intestinal flora after an aggressive course of antibiotics. Papaya is one of the ingredients in this delicious digestive detox smoothie as the digestive enzyme papain helps to ease the burden of the complicated process of digestion. 4. Papaya contains unique enzymes that can lower inflammation. Chymopapin and papain are papaya’s protein-digesting enzymes that can help lower the body’s inflammatory reaction. Since rheumatoid arthritis is an auto-immune disease that presents as an inflammation of the joints, eating papaya can assist with symptom control. Also, eating vitamin C rich papaya can reduce your chances of developing arthritis in the first place. You can find here more foods that help to reduce inflammation in the body. 5. Papaya boosts your immune system. Vitamin A and vitamin C, which both generously occur in papaya flesh, strengthen your immune system and help fight infections. You can also learn about other 10 quick life hacks to improve your immunity. 6. Papaya has anti-cancer activity. The antioxidants in papaya are praised for effectively fighting cancer. Papaya reduces a man’s risk of developing prostate cancer, especially if combined with drinking green tea. It might also prevent cancer in your blood and bone marrow, by stopping the cells from oxidizing. The wonderful papaya enzyme, papain, can help relief side effects of chemotherapy. It is being studied for its beneficial effects on swallowing and mouth sores. This fruit has been shown to be a good protective measurement against colon cancer. With a little help from papaya, colon cells don’t suffer DNA damage that could lead to new, potentially dangerous, growths. I recommend you to read my other posts about this subject: The best cooking methods for cancer prevention and the top 5 cancer causing foods to avoid. 7. Papaya can protect your eyesight. Beta carotene and vitamin A help to protect sight and can improve vision. A study published in Archives of Ophthalmology has pointed out that eating fruit can do a lot to prevent age-related macular degeneration. Three helpings of fruit a day are recommended, and papaya is a very suitable candidate due to its nutritional content. You can get more information in my post about the top 9 secrets to prevent eyesight problems and improve your vision naturally. 8. Papaya helps to prevent blood clots. Blood clots can narrow or block blood vessels, or sometimes they can dislodge and travel to the heart or brain and cause a heart attack or stroke. Papaya contains fibrin, which prevents blood coagulation and enables the blood to flow freely. So make sure to put a slice of papaya in your morning cereal or in your breakfast shake. Of course, to prevent blood clotting, you will need to remove other risk factors from your life too, starting with smoking. You can also eat turmeric every day to prevent blood clots – read more about it here. There are also a number of herbs that can improve your blood circulation and you can find more information about them in my e-book The Herbal Remedies Guide. 9. Eating papaya reduces your stress levels. A papaya snack not only fills your stomach, but it can also make you feel more relaxed. Vitamin C regulates the flow of stress hormones and can bring you back to your balanced zen-state. Well, it might take a bit more than just a slice of papaya for that, but it’s a good start. If you want to reduce your stress, read my post about 14 effective natural remedies for stress and anxiety. 10. It is good for your skin. Have you noticed that papaya often features in cosmetic products,such as creams, face masks and hair softeners? It is renowned for its beauty benefits. Papaya’s vitamin E and beta carotene prevent cell damage through their antioxidant activity. Vitamin E also supports collagen production, which is the substance that keeps your skin firm and elastic, in other words young-looking. Beta carotene further smoothies away the wrinkles and makes you look fresh. Try a face mask and expose your skin to the magic ingredients. Essential oils can also be used for maintaining healthy skin and for treating certain skin conditions. You can find more information in my e-book Magical Aromatherapy which will help you to discover the most effective ways to use essential oils to unlock their amazing healing power. The benefits of papaya seeds and how to use them When you cut a papaya, the insides look very inviting, and the seeds can easily be scooped out. They are high in fat and protein, and contain plenty of calcium, magnesium and phosphorus. Think twice before you discard them, as they can be used in many ways. According to Maryland Medical Center and Asian Pacific Journal of Tropical medicine, papaya seeds are great for getting rid of intestinal parasites. A recent study showed that people who were taking honey together with papaya seeds, cleared their stool of parasites in 23 out of 30 cases. Papaya seeds are also credited with anti-cancerous properties. The seeds have a distinct, slightly peppery flavor. They can be eaten as they are, or you can sprinkle them over salads and other dishes, just as you would use pumpkin seeds. Those who are not afraid of the spicy flavor, can try them in a smoothie.