NUTRITION & DIET IV: How To Stay On Track

To be on track in a diet means to consistently stick to a healthy eating plan, set goals, and make choices that are in line with the plan. This includes watching portion sizes, limiting processed or sugary foods, and making sure to get enough of the right types of nutrients such as protein, fiber, vitamins, and minerals.

Creating a new nutrition and diet plan can be overwhelming at first, however, there are a few tips to help you stay on track. 

1. Make a meal plan and stick to it.

2. Keep healthy snacks on hand to satisfy cravings.

3. Eat a variety of nutrient-dense foods from all the food groups.

4. Cook meals at home instead of eating out.

5. Read nutrition labels when shopping for food.

6. Avoid processed, sugary, and fatty foods.

7. Drink plenty of water.

8. Avoid skipping meals and don’t go more than 4 hours without eating.

9. Exercise regularly and get plenty of sleep.

10. Get professional help from a nutritionist or dietitian if needed.

However, meal planning for the week ahead and prepping meals in advance can be a great way to make sure your nutrition and diet stays balanced. Additionally, focus on the foods that you should be eating throughout the day, rather than the foods you should be avoiding. This will help you create positive associations with healthier foods and create good eating habits.

Below is a sample of a balanced diet table 

For Locals 

Monday 
Breakfast: Porridge with Plantain, Boiled Egg 
Snack: Almonds, Fruit juice 
Lunch: Jollof Rice, Chicken/Fish, Green Salad 
Snack: Fresh Fruit, Toast 
Dinner: Boiled Yam and Egusi Soup 

Tuesday 
Breakfast: Oat meal with Honey and Nuts 
Snack: Boiled Egg, Fruit Juice 
Lunch: Fried Rice and Grilled Fish 
Snack: Nuts and Protein Shake 
Dinner: Vegetable Soup and Eba 

Wednesday
Breakfast: Pancake and Fruits 
Snack: Boiled Groundnuts, Fruit Juice 
Lunch: Beans Pottage, Fried Plantain, Vegetable Salad 
Snack: Protein Bar and Juice 
Dinner: Amala and Obe Ata (tomato stew) 

Thursday 
Breakfast: Wheat Cereal with Milk 
Snack: Roasted Plantain and smoothie 
Lunch: Pounded Yam and Vegetable Soup 
Snack: Yoghurt with Honey 
Dinner: White Rice and Beef Stew 

Friday
Breakfast: Porridge with Banana 
Snack: Nuts, Yoghurt 
Lunch: White Rice, Plantain and Fish Stew 
Snack: Boiled Groundnuts, Bread 
Dinner: Coconut Rice and Chicken 

Saturday
Breakfast: Omelette and Bread 
Snack: Smoothie and Coconut 
Lunch: Pounded Yam, Egusi Soup, Roasted Fish 
Snack: Fresh Fruit and Boiled Egg 
Dinner: Fried Rice, Salad and Fried Plantain 

Sunday 
Breakfast: Millet Fufu with Vegetable Sauce 
Snack: Boiled Egg, Nuts 
Lunch: Rice and Beans, Vegetable Salad 
Snack: Protein Shake and Toast 
Dinner: Jollof Rice and Fried Plantain

Sample for the Nationals

Monday

Breakfast: Eggs on toast with spinach, avocado, and black beans 

Lunch: Turkey and Vegetable Stir-Fry 

Dinner: Whole Grain Pasta with Roasted Cauliflower and Goat Cheese 

Tuesday

Breakfast: Yogurt, Granola and Fresh Fruit 

Lunch: Spinach Salad With Grilled Chicken 

Dinner: Baked Salmon With a Roasted Tomato and Corn Relish 

Wednesday

Breakfast: Avocado Toast With Egg and Tomatoes 

Lunch: Chickpea, Avocado and Feta Sandwich 

Dinner: Mexican Rice Bowl with Avocado and Cilantro 

Thursday

Breakfast: Oatmeal With Berries and Nut Butter 

Lunch: Kale and Quinoa Salad With Roasted Chickpeas 

Dinner: Baked Sweet Potato With Broccoli, Feta and Almonds 

Friday

Breakfast: Apple and Peanut Butter Toast 

Lunch: Grilled Chicken Caesar Wraps 

Dinner: Roasted Vegetable and Quinoa Burrito Bowls 

Saturday

Breakfast: Whole Grain Pancakes with Berries 

Lunch: Grilled Veggie and Hummus Wraps 

Dinner: Baked Vegetable Fajitas 

Sunday

Breakfast: Green Smoothie Bowl 

Lunch: Chicken and Quinoa Soup 

Dinner: Grilled Fish Tacos With Guacamole

CONCLUSION 

Making sure you’re getting the most out of your nutrition and diet is important for leading a healthy lifestyle. Adding more nutritious foods to your diet can help boost your energy levels and significantly lower your risk for developing chronic illnesses. Also, meal planning and avoiding highly processed foods can help you on your path to a healthier you.

What is blogging?

 Blogging is a term used to describe writing and sharing content on the Internet. Generally, a blog features content such as opinion, topics of interest, news, and reviews. Blogging is considered an online diary where the author shares ideas and information about their thoughts and interests. The type of content found on a blog varies greatly and can range from personal to professional topics. Blogging can also be used to promote businesses, products, and services.

NUTRITION AND DIET III : What Should I Be Eating

What type of food should I be eating ?...this is a typical and rhetorical question often asked by individuals. Well, in this post we'll be shedding more light on what type of food you should be taking in more.

Moreover, there are various reason for people choosing their diet. 

Factors that might influence one's choice of diet may include;

• Culture
• Physical Activity
• Medical Conditions
• Taste Preference
• Seasons
• Accessibility
• Budget
• Availability 
• Lifestyle e.t.c

However, a category I deem fit necessary to be pointed out and taken note of is AGE.

AGE bracket also determines the type of food to be taken and should be prioritized except there are challenges such as health, finances, availability and so on involved, or if there's a different recommendation from your Doctor.

NUTRITION & DIET II : Why Is Nutrition & Diet Important?

Is ' Nutrition and diet ' really important?...

Yes, nutrition and diet are very important to overall health and wellness. Eating a balanced and nutrient-rich diet can help keep your body strong and healthy. Having a healthy diet provides you with the necessary nutrients and can help you reduce your risk of certain diseases, maintain a healthy weight, and have better performance at work and during physical activities.

 In the previous post, we spoke about nutrition and diet.

Here, we'll be considering why nutrition and diet is so important.

Nutrition and Diet I

Nutrition is the method involved with giving or acquiring the food essential for wellbeing, development, and fix. It includes all parts of the food, from production to consumption. 

Diet, on the other hand, alludes to the assortment and measure of food, and drink, picked by an individual for utilization. Diet is more about what you eat, while Nutrition is the means by which your body utilizes the food you eat.

Heath, Fitness and Wellbeing

 HEALTH: A state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity. 

FITNESS: The ability to perform physical activity at an acceptable level of efficiency, and with an acceptable risk of injury and illness.

Exercise, nutrition, and a healthy lifestyle all contribute to improved physical and mental well-being. It is about building strength and endurance, eating a healthy diet, staying at a healthy weight, and making time for rest and relaxation. Being in the best physical and mental shape to meet the demands of daily life is also referred to as health and fitness.

One of the most important things a person can do for themselves is to maintain their health. The value of good health and fitness cannot be overstated. Staying healthy has numerous advantages, ranging from lowering your risk of disease and improving your quality of life to giving you more energy and making you look better.

The good news is that staying healthy and fit is relatively simple. Here are a few things you can do to stay healthy at all times.

1. Maintain Physical Activity (stay active)

Regular physical activity is essential for leading a healthy lifestyle. Moving your body strengthens your immune system, lowers your risk of cardiovascular disease, and may even help you avoid certain types of cancer. 

2. Consume healthier foods - Increase your intake of fruits, vegetables, and lean proteins. Reduce your intake of sugar and sodium.

3. Drink plenty of water - Staying hydrated is essential for good health.

4. Get enough sleep - Aim for at least 8 hours of sleep per night to allow your body to recharge, recuperate and recover.

5. Practice self care  - Try a relaxing hobby like yoga or meditation to help reduce stress & pressures and improve overall wellbeing.

6. Consult your doctor - Make an appointment with your doctor to establish healthy habits and detect any potential problems or health risks early.

A few points on why being healthy is so essential;

1. Improved quality of life

2. Reduced risk of chronic illness

3. Improved emotional and mental well-being

4. Improved physical fitness

5. Increased energy levels

6. More frequent social interactions

7. Improved sleep

8. Reduced stress

9. Improved ability to manage stress

10. Improved self-confidence

What is graphics design ?

 Graphics design is one of the hottest digital skills around and can bring you a steady income. As a proficient graphics designer, you can create powerful visuals for a wide array of industries, including advertising, web design, product packaging, book covers, and much more. 

Graphic design has become an increasingly popular digital skill among creative professionals. A graphic designer is one who combines their creative and technical expertise to create a visual representation of ideas. Through their work, graphic designers can help businesses add credibility, captivate their audience, and even increase overall sales. Graphic design isn’t just about making things look pretty, but it’s about creating dynamic visuals that communicate effectively and deliver essential information to viewers.

I know what you must be thinking, what exactly is it that makes graphics design such an amazing digital skill? ...Well, experts in graphics design combine creativity with technical skills to create compelling visuals. Graphics designers possess a unique set of skills, including visual communication and problem-solving skills, knowledge of art and design principles, such as color theory and typography, and the ability to use specialized software.

Regardless of experience level or industry, a graphic designer’s most important tool is their skill set. First and foremost, a designer must be able to create visually appealing designs that make the best use of form, color, and typography. An experienced designer should be adept at working with both vector and raster image files, as well as mastering various design software. Additionally, a great graphic designer will understand the principles of visual communication such as how contrast, repetition, and hierarchy work together to create a powerful design. 

Graphic design is also a valuable skill for digital marketing and branding. Graphic designers are instrumental in creating recognizable logos and visuals for businesses, as well as banners, landing pages, and even animated ads. All of these elements not only contribute to creating a strong brand identity, but they can also draw in customers and cultivate links to the webpages they are trying to promote. Additionally, experienced graphic designers know how to utilize various design elements to create an overall look and feel that will be easily recognized and remembered across various platforms. 

All in all, graphic design is a highly sought-after skill these days for both personal and professional use. It’s a great way to communicate visually, increase brand recognition, and create stunning visuals for a variety of projects. No matter your interest level in design, you’ll be sure to find the creative challenge and focus you need to take your projects to the next level.

So, if you're really creative and smart, graphics design might be a suitable digital skill you might wanna pursue.

Facebook ads and other social media ads

So, next up on our list is Facebook ads & other social media ads  but we'll be taking Facebook ads as key in this blog. Last time we discussed about Digital Marketing. You can check that out. 👆👆

Nevertheless, let's get started on understanding what ads is all about.

First off, you need to know the full meaning of ads...ADS is an acronym for ADVERTISE/ADVERTISING.

What exactly do you mean by ADS, Samuel? 🤷🏻‍♂️🤷🏻‍♂️

◾Advertising is defined as an industry that draws the public's attention to something, typically a product or service. Advertisement is defined as a form of communication in which a product, brand, or service is promoted to a target audience in order to generate interest, engagement, and sales.

In the online world, there are plenty of ways for people to make a profit and many of them don’t require a huge investment. In recent years, however, one of the most lucrative ways to make money online has been through social media ads, specifically Facebook ads.

Most of you must have heard Facebook ads, Facebook ads, Facebook ads and you'll be like what is this thing they call Facebook ads exactly. So, let's define what Facebook ads really is.

Facebook ads are powerful tools for marketing, able to reach a large audience in an incredibly short amount of time. With 1.66 billion active users, the potential reach is enormous, and Facebook’s ad manager allows highly specific targeting. This gives businesses and entrepreneurs a great opportunity to find the perfect base of potential customers and create ads that are likely to be successful. 😎

The key to successful Facebook ads creation is understanding the platform, and so the best way to get started is to do some studying. There are plenty of free resources available that can help people learn the basics and get up to speed on how to design an effective ad campaign. With a bit of time and effort, people can become experts on the platform and perfect their skills.

In addition to Facebook, other social media sites like Twitter and Instagram also offer great options for ads. Each platform is different, and so it’s important to understand how each one works. Once the basics are down, it's important to stay up-to-date with the changing features, as this can affect strategies.

Creating successful ads on social media can be very lucrative, but it takes time, skill, and a bit of experimentation. With a bit of effort, however, anyone can become an expert in social media ads creation. From Facebook to Twitter to Instagram, the potential for profit is great and this makes it one of the most lucrative online skills available.

You can follow this blog to get more content and updates and you can as well chat me up for any enquires or information whatsoever. 

What is Digital Marketing?

 

With more and more businesses and consumers relying on digital technology for every aspect of their lives, it is not surprising that digital marketing as a skill has become increasingly popular as a potential source of income. In particular, those who are equipped with just a smartphone can now tap into the power of digital marketing and use it to their advantage in order to generate revenue.

We'll pick off from where we stopped last time, which was about Affiliate marketing. However, today we'd be taking a look at Digital Marketing. 

The first question so many people ask is;

Can I operate digital marketing with just my Smartphone and be effective enough to earn ?

Weeellll...I'll say yes, but it depends on your dedication, your motivation and focus.

Digital marketing involves the implementation of different strategies, such as content marketing, search engine optimization, and email campaigns, that are designed to increase a brand’s visibility and engagement online. By leveraging the power of digital platforms and tools, savvy marketers can maximize their reach and create targeted campaigns that encourage sales, leads, or other desired actions through the use of their smartphone.

For those new to the digital marketing game and hoping to capitalize on the opportunities presented by their phones, there are a few important steps to consider. First, research the kinds of digital platforms and tools available to your target audience, such as Instagram, Facebook, YouTube, and Twitter. Once you are armed with the knowledge of which channels to use, explore strategies for developing content and campaigns that will resonate with your audience. Think about topics that are interesting and relevant, as well as visuals that can help tell your story.

In addition to developing campaigns for your target audience, you can also use a variety of techniques to promote your content to the right customers and track traffic and conversions. Setting up tracking parameters such as pixels, tags, and offsite actions will allow you to measure the effectiveness of your campaigns and continue to refine your approach.

By pursuing digital marketing as a skill, those with just a smartphone can not only make money, but also gain valuable experience in creating content, building campaigns, and analyzing results. With the right technology and know-how, digital marketing can be a great source of income, with the right approach and attitude.

In my next post, we'll be discussing Facebook ads & other social media ads. Kindly follow me to get more updates and other interesting subjects.

Affiliate Marketing as an online digital skill that you can learn and earn from.

In my last blog post, we spoke of different skills that can be operated with, with just your smartphone and earn a ton of money moving online.

Today, we'll be looking at one of them and that's Affiliate Marketing.

Ookkkaaaayyyy!!!... So, what's affiliate marketing?

Well...Affiliate marketing is a powerful promotional strategy that involves earning a commission for referring customers to specific products or services. It has become increasingly popular over the years, as businesses target the right customers at the right time with intuitive, targeted marketing strategies. 

Affiliate programs require minimal resources to launch and operate, while still providing brands and influencers with an effective way to increase their exposure and sales. By understanding the ins and outs of affiliate programs, you can leverage them to maximize your online reach to build your brand and drive meaningful sales from your virtual storefronts.

The affiliate marketing process begins when an advertiser—or the business or brand looking to increase its online sales—partners with an affiliate network. This network acts as a go-between for the company, its affiliates, and the customers they are attempting to reach. Advertisers will create campaigns within the affiliate network that offer various incentives, such as discounted prices, special promotions, and additional rewards, in order to spark interest in their products.

In turn, the network connects with individual affiliate marketers—people or organizations who are driven to promote the advertiser’s products or services. These affiliates will then generate “affiliate links” that, when clicked, will track the sales or leads generated from the reference link.

Once the affiliate-generated leads or sales are tracked and analyzed, the advertiser is ready to start offering performance-based commissions to the affiliates who refer customers or generate the most business. This payment system is a great way to reward the affiliates who are driving traffic to the carrier's website and encouraging people to buy their products. As far as the business goes, it is a great way to build relationships with influencers and increase brand visibility while avoiding costly advertising costs.

Ultimately, the goal of affiliate marketing is to increase sales. The key to ultimate success lies in staying up-to-date with the latest trends and tactics, as well as finding the right affiliates and influencers to push the right messages. But with the right combination of strategies and relationships, you can generate a powerful profit-driven return on investment in little time.

In conclusion guys, affiliate marketing could either be used by a company/an individual to boost sales and business activities or can be used to generate some cool cash personally by engaging and dedicating your time and is so much more awesome when you can use just your smartphone for it.

Learning Digital Skills from a Smartphone and Earning Massively from It

In today’s digital world, having a few digital skills is the key to success for many people. With the rise of the internet, more and more businesses are going online. As a result, the ability to navigate and use the internet efficiently is in high demand. A smartphone is a great starting point for learning these digital skills, since it provides easy access to a wide range of internet-based tasks. With the right attitude and proper training, it’s possible to learn a variety of digital skills from a smartphone and earn money massively with them.

We live in a world where digital skills are becoming increasingly important. With a wide range of apps, websites, and tools available on smartphones, they’re the perfect devices to learn digital skills. Smartphones offer access to a wide range of digital tools, including graphic design software, coding tools, video editing tools, social media management tools, and much more. By learning and mastering these tools, you’ll be able to make money and dramatically increase your prospects of getting hired by a business or organization.

In this blog, I'll be listing various & digital skills you can learn and operate with your smartphone. 

1. Affiliate marketing

2. Digital marketing

3. Facebook Ads  and other Social media ads

4. Content creation

5. Graphics Design

6. Blogging

7. Photo editing

8. Video editing

9. Coding

10. Drop shipping 

11. Social media management

12. Email marketing and lots more.

In the next blog post, we’ll exploring these digital skills and how you can use these to earn money.

CONCLUSION

Learning to use various digital tools and software is a great way to earn money. With the help of a smartphone, it’s possible to learn various digital skills from the comfort of your own home.  As you master these skills, you can become a freelancer and start taking up projects from businesses.

Smartphones offer plenty of opportunities to learn digital skills and make money. With the right attitude and dedication, you can make a great living off of your digital skills. So, start learning today and unlock your potential to make money!