Itz Rêx Divy's Diary

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Itz Rêx Divy's Diary

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I'm an advocate for mental health awareness and believe in the importance of self-care for overall well-being🥼🧑‍⚕️

Student Dtn(always at your cervix)🍉🍎🍍🥭🍓🥑🥗

https//lifewithdivine.wordpress.com

11/05/2025

5 Common Eating Habits That Are Harming Your Health (And What to Do Instead)

Let's be honest sometimes it's not what we eat, but how we eat that causes the problem. Here are 5 common habits to watch out for:

1. Eating Late at Night – Your body slows down digestion at night. Try to eat at least 2–3 hours before bedtime.

2. Skipping Breakfast – It slows metabolism and makes you overeat later. Start your day with something light but nourishing, like oats or fruit.

3. Snacking Too Much on Junk Food – Constantly munching on biscuits, chips, or sugary treats adds empty calories. Go for healthier snacks like fruits, boiled groundnuts or boiled corn.

4. Drinking Water Only After Meals – Hydration is important. Sip water before and between meals, not just after.

5. Eating Too Fast – Your brain needs time to know you're full. Slow down, chew well, and enjoy each bite.

Small habits, big impact. Eat mindfully, live better.

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10/05/2025

5 Budget-Friendly Nigerian Foods That Boost Your Immune System

Your immune system is your body's defense, keep it strong with these everyday meals:

1. Ugwu (Fluted Pumpkin) – Packed with vitamin C and iron. Great in soups.

2. Garlic – A natural immune booster with antibacterial properties. Add to stews and sauces.

3. Sweet Potatoes – Rich in beta-carotene, which supports immune health and skin.

4. Crayfish – High in protein and zinc, helps your body fight infections.

5. Orange or Tangerine – Full of vitamin C to help ward off colds.

Tip: Eat a variety daily. Your body will thank you!

09/05/2025

SIMPLE FOOD SWAPS FOR DIABETIC PATIENTS
Eat Smart Without Stress

Managing diabetes doesn't mean saying goodbye to your favorite foods, it means swapping wisely.

Here are simple and affordable Nigerian food swaps you can make today to keep your blood sugar in check:

1. Instead of Soft Drinks → Take Zobo (Unsweetened or with Ginger)
Soft drinks are loaded with sugar and spike blood sugar quickly.
Zobo made with ginger is a natural and refreshing alternative. It's rich in antioxidants and can help control sugar levels.

2. Instead of White Bread → Go for Wheat Bread or Oat Bread
White bread digests too fast and raises blood sugar.
Whole wheat or oat bread is richer in fiber and digests slowly, keeping sugar levels stable.

3. Instead of Regular Rice → Choose Ofada (Local Brown Rice)
Ofada rice has more fiber and nutrients than white rice.
It helps slow down digestion and control blood sugar spikes.

4. Instead of Garri (especially soaked) → Use Unripe Plantain Flour or Wheat Swallow
Garri can be high in carbs and affect sugar levels.
Try unripe plantain flour, wheat swallow, they're better alternatives with lower glycemic index.

5. Instead of Sugar in Pap or Oats → Use a Dash of Honey or Leave It Plain
Sugar adds unnecessary carbs.
If you must sweeten, use natural honey moderately, or enjoy your pap/oats plain with moi moi for balance.

6. Instead of Snacks like Puff Puff or Buns → Take Groundnuts or Boiled Eggs
Those fried snacks are full of unhealthy fats and sugar.
Go for boiled groundnuts, eggs, or even roasted local corn in small amounts.

Remember: Small changes = Big difference.
Swap smart. Live better. You're not restricted, you're guided.

Help someone today, share this post with a friend, relative, or anyone living with diabetes. Let's spread real wellness tips, especially to our people in rural areas.

Follow Itz Rêx Divy's Diary for more food wisdom!

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08/05/2025

FOR DIABETIC PATIENTS

Control Blood Sugar with Smart Local Foods

Living with diabetes doesn't mean giving up flavor, it means making smarter food choices.

The key? Stick to low glycemic index (GI) foods. These are foods that release sugar slowly into the bloodstream, preventing sudden sugar spikes.

Here's a list of blood-sugar-friendly Nigerian meals and why they work:

1. Unripe Plantain Porridge – Unripe plantain is low in sugar and high in fiber. This supports blood sugar regulation and keeps you full without raising glucose levels like ripe plantain would.

2. Ofada Rice (Local brown rice) with Vegetable Soup – Ofada rice also known as local brown rice contains more fiber than white rice. It digests slowly and helps maintain steady blood sugar levels.

3. Beans (boiled or porridge with low oil) – Beans are high in protein and fiber, they release energy gradually and keep you full longer without raising the sugar levels.

4. Grilled Fish and Greens – Fish provides lean, carb-free protein. It could be paired with vegetables like ugu or spinach(which are rich in vitamins) for added fiber and essential nutrients.

5. Plain Oats (unsweetened) – Oats are a great source of soluble fiber, which can improve insulin sensitivity and help lower blood sugar.

Fruits You Can Enjoy in Moderation:

Yes, diabetics can eat fruits, but wisely. Focus on portion control and fruit type.
Here are some of the fruits to enjoy.

1. Apples –Apples Contain fiber, especially the skin. Helps stabilize blood sugar.

2. Pawpaw (Papaya) – pawpaw is Low in sugar, easy to digest, and rich in antioxidant-rich.

3. Cucumber – cucumber is very low in carbs and calories. Good for hydration and controlling blood sugar.

4. Avocado – Avocados are also low in carbs, high in healthy fats, which help regulate blood sugar and improve heart health.

Why Not All Foods Are Good?

White bread, sugary snacks, soft drinks = High GI = blood sugar raise = stress on your pancreas.

Pineapple, mango, watermelon (in large amounts) = High natural sugars = potential raise.

Fried or fatty foods = May worsen insulin resistance over time.

Avoid: Soft drinks, white bread, pastries, sugary fruits in large amounts, and deep-fried meals.

Note: Not all fruits or foods are off-limits. Just choose diabetic-friendly options to stay on track with your health.

Stay tuned for my next post, I'll be sharing simple food swaps for diabetics (e.g., soft drink vs. zobo, white bread vs. wheat bread, and more).

Don't keep this to yourself! Share with people in rural areas, those who don't have access to the internet or can't read.

Follow, like, comment, and share!

Rêx Divy's Diary

07/05/2025

FOR ULCER PATIENTS
Eat to Heal, Not to Harm

Struggling with ulcer pain? Your food choices matter more than you think.

Here are ulcer-friendly Nigerian meals:

Pap with a little honey( avoid sugary versions)

Boiled yam or sweet potatoes( Soft and easy to digest)

Oatmeal (no milk or sugar): it soothes the stomach lining.

Moi-moi(soft and protein-rich)

Rice with mild okra or ogbono soup

Fruits that soothe:

Banana: helps protect the stomach lining.

Watermelon: hydrating and non-acidic.

Pawpaw(papaya): aids digestion.

Avocado: soft and non- irritating.

Avoid: peppery foods, fried snacks, alcohol, and fizzy drinks.

Protect your stomach—eat to heal.

05/05/2025

Low-Budget Nigerian Foods That Fuel Your Brain (Student Edition):

1. Boiled Eggs – Packed with choline for better memory and concentration

2. Moi Moi – Rich in protein, supports brain function

3. Oats – Steady energy that helps you stay focused longer

4. Sweet Potatoes – Keeps you full and sharp without energy crashes

5. Ugu (Fluted Pumpkin) – Boosts blood flow and brain oxygen supply

Smart eating = smart thinking. Fuel your mind, not just your stomach!

Please note: Not for students alone.

04/05/2025

3 Nigerian Foods That Naturally Boost Skin Glow:

1. Carrots – rich in beta-carotene, helps maintain healthy skin

2. Avocados (Pear) – packed with healthy fats and vitamin E

3. Watermelon – hydrating, antioxidant-rich, and great for a fresh look

Eat well, glow naturally!

03/05/2025

3 Budget-Friendly Nigerian Foods That Are Actually Good for Your Heart:

1. Beans – full of fiber, keeps cholesterol down

2. Garden egg – antioxidant-rich, low in calories

3. Mackerel (Titus fish) – omega-3s for heart health

Add one of these to your next meal!

24/04/2025

Your Environment Affects Your Mind

Messy space = messy thoughts.

Try this:

Open your windows for fresh air

Tidy up your space (even if it is just one corner)

Add something soothing: a plant, a candle, or calming music

You don't need a perfect environment, just one that gives your mind room to breathe.

22/04/2025

3 Simple Ways to Protect Your Mental Health This Week

1. Set boundaries – Say “no” when you need to. Protect your peace.

2. Unplug often – Take breaks from social media. Your mind needs rest too.

3. Move your body – Even a 10-minutes walk can improve your mood.

Taking care of your mental health doesn't have to be complicated, it just has to be intentional.

Which of these will you try this week?

21/04/2025

How Does What You Eat Affect How You Feel?

Your gut and brain are closely connected. That means what you eat can actually impact your mood and mental clarity.

Mood-Boosting Foods to Add to Your Plate:

Bananas (natural mood lifters)

Oats (for steady energy)

Leafy greens (support brain function)

Fatty fish like sardines or mackerel (rich in omega-3s)

A balanced diet isn't just good for your body, it's powerful for your mind too.

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http://LifewithDivine.wordpress.com/

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