Let us Pray;
Dear Loving Father In Heaven, we come before you
this Tuesday Morning in the Name of Jesus Christ.
Thank you Merciful God for guiding and protecting
us through out the night. Today we come to you
and thank you for blessing us once more. Father,
we approach you today with humility and
repentance. We know Father that we make many
mistakes which are influenced by our sinful nature.
Help us Father, cleanse us from within and outside.
Fill us with the Holy Spirit and purify our hearts
and our deeds. Help us to be willing to allow the
necessary molding of our souls so that we may
live a life pleasing of you. A life of love and a life of
holiness. Forgive us our trespasses as we forgive
who trespass against.
Holy Father we pray for those who are grieving
today, those who are suffering physically, those
who are facing uncertain times in their lives, those
who a struggling emotionally and financially
including those who are struggling spiritually.
We know that you are sovereign in all things Mighty God.
Today Father, we ask you to move on those
with various challenges of life. We pray for your
presence to be with them today and every single
day of their lives. We pray Father that they may
know that they can put their faith and trust in you
always. Father, we pray for total healing in our
bodies and we know that healing comes in many
forms and at the right time. We pray for success in
whatever right thing we do. We pray for total peace in our Country.
Father, we also lift up and pray for those who
attend to the sick and those who visit the
imprisoned. We know Father that they do what
they do because they care. Bless them today
Father and encourage them in all they do. Help us
Father; guide and protect us today on our way
going and on our way coming.
In Jesus Christ’s Mighty Name We Pray…………



God our creator, you gave us the earth to cultivate and the sun to serve our needs.
Help us to spend this day
for your glory and our neighbor’s good.
Bless us Lord with all our desires, health and your protection, together with the Family.
We ask this through our Lord Jesus Christ, your
Son, who lives and reigns with you and the
Holy Spirit, one God, for ever and ever.





***The Two Things In Life***
*”Two things that have no benefit;*
1. Love without sacrifice
2. Marriage without love
*Two things that entrench love;*
1. Good habits
2. Honesty
*Two things that destroy a man;*
1. Living a fake life
2. Lack of focus
*Two things that destroy a woman;*
1. Love for materialism
2. Imitation or comparison
*Two things that destroy friendship;*
1. Lies
2. Back biting or distrust
*Two things that enhance charisma;*
1. Trustworthiness
2. Steadfastness in serving God.
*Two things that bring about misery;*
1. Disrespect for elders
2. False accusation
*Two things that bring about happiness;*
1. Doing good deeds
2. Patience
*Two things that bring one close to God;*
1. Reading&Studying the Word of GOD
2. Abiding by GOD’s instructions
*Two things that make devil to keep away
1. Be God fearing
2. Avoiding selfishness
*Two things that aid answers to prayers;*
1. Fasting
2. Thanksgiving
*Two things that God loves;*
1. Giving
2. Winning souls
*Two reasons why I sent this message to
1. Because you are God’s image
2. Because God loves you
*Two things I want you to do after you
have read
this message;*
1. Use, work and adhere to this message
2. Send the message to your family and
‘God Bless You.’

‭‭Galatians‬ ‭3:26-29‬


‭‭Galatians‬ ‭3:26-29‬
“So in Christ Jesus you are all children of God through faith, for all of you who were baptized into Christ have clothed yourselves with Christ.
There is neither Jew nor Gentile, neither slave nor free, nor is there male and female, for you are all one in Christ Jesus.
If you belong to Christ, then you are Abraham’s seed, and heirs according to the promise.”





Dear Lord,
I don’t know who or what will cross my path
today. But I do know that You are my Rock and
my Fortress. You are my Shield and my Strong
Tower. Help me to anchor myself to You today.
Teach me how to stand strong in You and choose
only Your way today.
Help me walk by Your truth and not my feelings.
Help me to embrace anything that comes my way
as an opportunity to see You at work and as an
opportunity to point others to You.
Thank You that You love me and nothing can ever
take that away from me! Even if I fail today and
fall short, You whisper Your unconditional love
deep into my soul and remind me that Your
mercies are new every morning. That truly amazes
me, Lord.
Thank You for meeting with me today.
Would You wake me again tomorrow with the
same sweet whisper of Your love? I can’t wait to
meet with You again.
In Jesus’ Name,



If you want to advertising with me to my website you can send your details to



So that we can do in a standard

Difference Between KNOWLEDGE & WISDOM.

Difference Between KNOWLEDGE & WISDOM.
¤ Knowledge is knowing how to manage your
money , budgeting, spending, saving.
¤ Wisdom is understanding how money impacts
the quality of your life and your future.
¤ Knowledge is learning how to paint and using
that skill to cultivate a livelihood.
¤ Wisdom is expressing your passion through
painting and understanding that art is a form of
communication that touches the lives of others.
¤ Knowledge is knowing which things, practices,
people, and pleasures make you happy.
¤ Wisdom is knowing that while those things may
bring you pleasure, happiness is not derived from
things or situations or people. It’s understanding
that happiness comes from within, and that it’s a
temporary state of mind.
¤ Knowledge & wisdom is valuable and both have
a place in our lives. The difficulty lies in the fact
that many of us are unclear as to their differences,
percieving the terms and their application to be
interchangeable. Being clear and consciously aware
of how our minds are engaged may be important
to getting the most out of knowledge & wisdom.
While acquiring and applying information is
valuable in and of itself, we also need to distill and
judge that information, and ultimately find the
deaper meaning and relevance to the whole of our
lives. Perhaps the truest form of knowing is in
acquiring knowledge & wisdom and understanding
how they each enhance the quality and experience
of life.





“O our God, will You not judge them? For we have no power against this great multitude that is coming against us; nor do we know what to do, but our eyes are upon You.” Now all Judah, with their little ones, their wives, and their children, stood before the LORD.
Then the Spirit of the LORD came upon Jahaziel the son of Zechariah, the son of Benaiah, the son of Jeiel, the son of Mattaniah, a Levite of the sons of Asaph, in the midst of the assembly. And he said,
“Listen, all you of Judah and you inhabitants of Jerusalem, and you, King Jehoshaphat! Thus says the LORD to you:

‘Do not be afraid nor dismayed because of this great multitude, for the battle is not yours, but God’s.”
‭‭II Chronicles‬ ‭20:12-15‬ ‭

Proverbs‬ ‭10:22‬ ‭


Proverbs‬ ‭10:22‬ ‭

“The blessing of the LORD makes one rich,
And He adds no sorrow with it.”


Our Heaven Father, we Praise and Glorify your name father you are worth and you are Holy there is no one like JEHOVA ,

we thank for a precious night that we had others have gone and we are alive we don’t take this for granted because we know its your Love and Mercies that has made us to see this beautiful day.
Be with us as we are starting this day protect us and guide us.
May your Grace,
Favour and Mercy be our potion in this day In JESUS Mighty Name we have Prayed

Ways to get into that ‘perfect’ relationship ❄▪▪▪♦▶▶▶▶▶▶


Ways to get into that ‘perfect’ relationship



The perfect relationship can be defined in multiple ways. All in all, it must have all that any partner may want in it. But how, really, do you get into that perfect relationship? Well, here is what you shall do.
1. Never want those who don’t want you
Love is always two-way. That is the only way it can be said to exist. Two individuals have to open up to each other and offer their all. When you chase people who do not want you or simply do not want to be caught, you may spend an entire lifetime without ever knowing what true love is. If they are not willing to fall in love, with you, that is not the place you will find true love. Better look for it elsewhere.
2. Plan your future
To find that true love, you have to be sure with everything. When together, you do not figure out how your foreseeable future ‘should’ be; you plan how it ‘will’ be and work towards that. Never give the allowance of failure if you are to find what you really want.
3. Be the ultimate prize
If you are not to be taken for granted, make sure everyone knows you are not that cheap. They should go through a struggle to get to you and be thankful for that. Don’t just be lukewarm at all times. Choose one side and stick to it. Let them know you’re principled.

Today’s Devotion


Today’s Devotion
Reflecting on the Names and Nature of God
Jesus: He Who Holds the Seven Stars in His Right Hand


These things says He
who holds the seven stars in His right hand,
who walks in the midst of the seven golden lampstands.
Revelation 2:1
Jesus is He Who Holds the Seven Stars in His Right Hand.
These stars were the seven messengers or pastors of the seven churches in Asia Minor (Revelation 2 & Revelation 3). Just as Jesus protected and cared for these seven church leaders, so He will take care of you. You may think you’re alone in the world; but you’re not. You may think that Jesus has forgotten you in your troubles; but you’re really in His hands. Trust Him.
Lord, I will do more.
I will be victorious over sin and do exploits.
Because I know that You’re hanging on to me, I have more confidence to do more for You.
These seven churches and their leaders were weak and struggling. Some had even lost their first love for Christ.
Some churches had sin in their midst, and some churches were enticed by false doctrine. Yet Jesus still held all of them in His hand, and He walked in the middle of them.
Since He hung on to those struggling early churches, He can keep you safely in your struggles also.

Remember that if you fall, you are not destroyed; nor are you permanently lost.
Jesus has you in His hands. He Who Holds the Seven Stars in His Right Hand will hold you safely in His hand and will give you power to overcome (Revelation 2:7).
Lord, give me a listening ear to hear Your instructions (Revelation 2:7), and give me a ready will to obey Your voice. I will turn my back on sin (Revelation 2:6) and will serve You (Revelation 2:3).

7 Texts You’re Sending That Are Ruining Your Relationships


7 Texts You’re Sending That Are Ruining Your Relationships



Here are the 7 biggest offenders.
Is there anything more annoying than asking several questions of someone and only getting an answer to one? Sure, sometimes it’s a simple oversight, but if you’re truly engaged in the conversation and reading the messages you receive thoroughly, you should catch the error and answer promptly. A whopping 40% of survey respondents expressed annoyance with those who don’t.
Another classic. While double texting isn’t the end of the world, 35% of people say that getting too many messages in a row is a major turn-off. We all have lives and are very busy, so sending text after text before the recipient has had a chance to read and respond isn’t just annoying, it comes off as a bit desperate.
It’s tempting to send the person you’re dating some sexy snapshots, but there is such a thing as trying too hard—and 34% of people say cheesy selfies can totally change the way they view someone they thought they were previously attracted to. If you’re asked for a pic and you feel comfortable sending one, by all means do, but maybe save the duck lips or the FaceTuned shots for your camera roll.
It’s not hard to understand why 33% of people find it maddening to have to wait forever to get a reply to a text they’ve sent. Again, while everyone understands how busy our lives can be, it’s rude not to message back , even if it’s just to say that you’re having a hectic day and will get back ASAP. Playing games is for kids, so be an adult and text back in a timely manner.
Using emojis to spice up conversation can be fun with our BFFs, but 39% of people say using too many—the poo face and the eggplant being the worst offenders—is not a good look. If you’re using emojis in place of actual words, there’s a serious problem. Keep their use to a minimum for maximum effect.
You don’t have to be an Ivy League scholar with expert level knowledge of the AP Style Guide, but 32% of people really aren’t into dating someone who can’t at least construct a grammatically proper sentence. Shorthand typing may be quicker, especially when you’re in a hurry, but knowing the difference between “there” and “their” could make all the difference in your dating life.
Nope, it’s not cute—28% of people really aren’t into being called “bae,” “babe,” or any other cheesy term of endearment you come up with. Learn how to read the room, so to speak—if your texting partner doesn’t talk like that, maybe you shouldn’t either (at least until you’re actually coupled up and this becomes a lovable quirk rather than a cringe-worthy turn-off).



In the Name of the Father, and of the Son and of
the Holy Spirit. AMEN.
O Lord Jesus, as I wake up into another day, I
bring unto Your feet all my thoughts, plans and
actions of this day.
I offer to You everything so that You may work it
out with me and through me.
Thank You, Lord, for the opportunity to shine, to
choose the best besides any other thing, and to
make an accomplishment guided by Your will.
Please give me today the things I need, Lord, like
food and drink, clothing, strength and intelligence.
As I go out, cover me so that this fragile life may
continue on reflecting You, praising You.
Be with us today, Lord.

Morning Prayer:

Morning Prayer:
Father, To fulfill your call to serve or lead, we
have to be willing to explore and come to
know ourselves.
The more we do, the more our ministry may
resemble Christ’s ministry, a humble ministry
rooted and supported by the power of the Holy
This is something I cannot do without your
help. Here I am… asking for your blessing.

Health benefits of grapes


Health benefits of grapes
Grapes are some of the most favourite fruits around the world due to their texture, taste, flavour, portability, and variety. As nutritious fruits, grapes contain many nutrients that are essential for human health. Their seeds have many health benefits too. Some of the benefits of grapes include the ability to cure fatigue, constipation, and indigestion. Although many people associate grapes with winemaking, you can eat them as fresh or dried fruits.

Grapes in Kenya are grown in semi-arid areas like Naivasha. These areas provide a dry and warm climate that suits growing grapes and water is provided through irrigation. For the best yield, it is important to grow these fruits in sloping terrain since water logging can destroy the roots. Note that the growing conditions of this fruit may vary depending on the grape variety. It is also worth noting that grapes in Swahili are known as Zabibu.

In this article, you will learn more about the nutrients and the health benefits derived from eating grapes.

Nutrients in grapes

As a versatile fruit, grapes have many antioxidants and nutrients. It has high amounts of a phytonutrient called resveratrol, which helps to maintain a healthy heart. Other phytonutrients in this fruit include carotenoids, polyphenols, and phenols.

There are several essential nutrients and vitamins available in grapes that are crucial to the care and health of the body. These include:

Vitamin K

Grapes are a rich source of Vitamin K. Vitamin K is a fat-soluble vitamin that plays the role of helping the blood to clot well. The body also needs this vitamin to prevent heart diseases and build strong bones.

Vitamin C

Grapes also contain Vitamin C which is essential for a healthy body. The function of Vitamin C is to help repair and grow all body tissues. The vitamin also helps to heal wounds and cuts. By taking Vitamin C every day through the grapes, you will ensure the health of your teeth and gums.


Polyphenols are compounds or micronutrients in plants that help to prevent degenerative diseases. An example of a polyphenol in grapes is resveratrol. The skin of black, red, and green grapes contains trace elements of this micronutrient. Studies show resveratrol has many antioxidant properties. It helps to protect the body against damage which can put a person at risk of heart disease or cancer. Polyphenols from grapes have been found to provide numerous benefits.


Grapes contain small amounts of fibre, whether chopped or whole. As part of your healthy diet, dietary fibre works in the body to reduce the levels of blood cholesterol. Reducing blood cholesterol helps to lower the risks of heart attacks or heart diseases. Note that most fruit juices have small to no amounts of fibre.

Vitamin B2

Also known as riboflavin, Vitamin B2 is essential for healthy metabolism. It is also a vitamin that helps to maintain body tissues. Vitamin B2 can break down fats, carbohydrates, and proteins, and control energy supply in the body.

Deficiency of Vitamin B2 can cause many ailments including skin rash, fatigue and weakness, anaemia, vision problems, and cracking and dryness of the skin. Eating 100g of grapes will give you about 0.07mg of Vitamin B2.


Copper is an essential micronutrient that plays many roles in various body systems. It is available in the liver, kidneys, skeletal muscles, heart, and brain. It helps to build healthy tissues, produce energy in cells, and maintain blood volume. Copper also works with iron in the body to enable the formation of red blood cells. It also helps the body to absorb iron and produce collagen.

Although copper deficiency is rare, lack of it can lead to many health problems including cardiovascular disease. One cup of grapes contains about 0.192 milligrams of copper, which is 10% of the daily requirement in men and women.

In addition to the above nutrients, grapes have other essential minerals like zinc, sodium, potassium, phosphorus, manganese, and magnesium. A100g of grapes will give you 0.72g of protein, 5.6mg choline, 0.19mg Vitamin E, 15.48g of sugars, and 18.1g of carbohydrates.

Grapes also have all the major B vitamins. These vitamins in grapes include:

Thiamine (B1) – Maintains appetite and growth, and prevents beriberi
Niacin (B3) – Ensures normal function of the gastrointestinal tract and nervous system
Pantothenic Acid (B5) – Oxidizes carbohydrates, fats, and amino acids
Vitamin B6 – Essential for the metabolism of starch and amino acids
Folate (B9) – Necessary for cell growth and reproduction
Although these nutrients are available in grapes in small quantities, the body needs them for nutrition, growth, and metabolic functions.

Health benefits of grapes

The nutrients in grapes play essential roles in ensuring your health. Here are a few health benefits of eating red grapes and other grape varieties.

1. Good for heart health

Grapes have Polyphenols which support a healthy heart. The Polyphenols increase good cholesterol levels in the body and decrease inflammation. The micronutrient also helps to reduce atherosclerosis by enabling anti-inflammatory and antioxidant activities in the body.

The fibre content in grapes helps to prevent cardiovascular disease and lower cholesterol. Apart from fibre, flavonoids in grapes help to reduce high cholesterol and protect the heart from blood clots.

Rutin, a flavonoid in grapes, functions as an inhibitor in the body to proteins that cause clots. As a result, this can lead to reduced risks of stroke and heart attack.

2. Offer relief from inflammation and pain

Taking grapes on a daily basis has the benefit of administering relief from pain. The high antioxidant levels in grapes can relieve pain triggered by symptomatic osteoarthritis. Also, the leaves of a grape plant have vitamin K, beta-carotene and Polyphenols which happen to offer remedy from inflammation and pain.


3. Enhance brain power

The resveratrol in grapes helps to increase the flow of blood to the brain. By doing so, it helps to enhance mental responses. Research also shows that resveratrol can help to boost the brain power of people suffering from ailments such as Alzheimer’s. Other studies also suggest the phenol can help to remove free radicals and plaques, which tend to affect the brain.

4. Promote digestion

The fibre content in grapes can help to promote smooth digestion. Although 100 grams of grapes only contain about 0.9 grams of dietary fibre, combining the fruit with other foods high in fibre content can make a difference in your colorectal and regularity health. Also, foods rich in fibre can help to reduce diverticulitis (inflammation of the colon) and haemorrhoids.

5. Promote strong bones

Grapes have Vitamin K which plays a role in preventing fractures or breaks in bones and keeping bones healthy. Including grapes in your diet is important in the formation and strengthening of bones. When you consume 110mg of Vitamin K every day, you will decrease your chances of breaking your hip. Vitamin K also helps to increase the effectiveness of a protein called osteocalcin which promotes a healthy balance of calcium and plays a role in bone mineralisation.

6. Reduce constipation

Grapes have fibre and water. About 80% of the fruit is water. Both fibre and water help to hydrate the body and regulate bowel movements. By taking grapes every day, this can help you to reduce constipation.

Fibre helps to ensure water remains in the stool, thus making waste larger, softer, and hence easier to travel through the intestines. It also adds bulk to faecal material, which helps to speed up its passage through the gut and prevent constipation.

7. Maintain water balance

One of the many essential minerals in grapes is potassium. There is about 196mg of potassium in 100g of the fruit. The amount accounts for four per cent of the required daily intake of potassium.

Due to the high potassium content, grapes help to maintain the body’s electrolyte balance and flush out toxins and excess water. Grapes also maintain water balance because of their low sodium content.

8. Hydrate the body

Due to the high water content in grapes, the fruit helps to hydrate the body. Hydration is essential because it helps to improve the appearance of the skin, regeneration of cells, promote overall health.

Enough water in the body can also help to prevent dryness of the mouth, promote cardiovascular health, help muscles and joints to work better, cleanse the body, and keep the body fresh.

9. Powerhouse of antioxidants

While grapes generally have many antioxidants, it is the grape seed extract that has been drawing people’s attention for years. Some evidence suggests that grape seed extract can benefit many cardiovascular conditions.

The extract can help manage chronic venous insufficiency or poor circulation. It can also help to reduce high cholesterol and reduce swelling after an injury.

People are taking the grape seed extract due to its high amounts of antioxidants. Antioxidants protect body cells from damage and prevent diseases. Research also shows that the grape seed extract has the potential of lowering the risks of certain cancers. It can also help to manage conditions like skin damage and PMS.

10. Treat migraines

Consuming ripe grape juice can help to treat migraines. Ironically, red wine causes these headaches because it is an alcoholic drink. However, grape seed extract and grape juice offer solutions to the problem.

The problem occurs because of lack of sleep, chemical imbalances, dietary deficiencies, and changes in weather. The many antioxidants in grapes can help to treat migraines.

Grapes and pregnancy

It is always a big debate whenever people introduce the topic of grapes and pregnancy. For most people, eating grapes during pregnancy is safe and beneficial for health. Others disagree and advise pregnant women to avoid them. But should pregnant women eat grapes during pregnancy?

You must consider several factors before eating grapes during pregnancy. First, grapes have many essential nutrients that pregnant women need to ensure their health and that of the foetus. But at the same time, grapes can be unsafe if you eat too many. The health benefits of grape during pregnancy include:

Prevents constipation by improving bowel movements
Increases immunity due to their many antioxidants which helps to prevent infections
Alleviates muscle cramps due to the richness in magnesium
Maintains good cholesterol levels
Prevents anaemia
Offers folic acid which helps to ensure healthy fetal development
Controls asthma and arthritis
Pregnant women should eat the fruit moderately to gain these grapes health benefits. But if you eat too much, the following side effects can occur:

Weight gain due to the high number of calories in grapes. Just like any food that contains a significant amount of calories, too much of it can lead to weight gain.
Digestive problems can occur, and you are likely to suffer from nausea, vomiting, heartburn, or diarrhoea.
Causes bloating since overconsumption can increase the formation of gas in the body.
But should women also eat grapes during early pregnancy? Well, pregnant women should avoid sour grapes during early pregnancy because these are acidic. The acidity in the grapes can cause many digestive issues like vomiting and nausea.

Also, expectant mothers get heartburns during this stage of their pregnancy. Heartburns occur because of increased pregnancy hormones. Pregnant mothers should avoid foods that cause excessive vomiting because it leads to dehydration. The best grapes to eat are the red grapes or any of the available sweet grapes in Swahili culture.

Grapes are available in different forms and colours. There are sultanas, currents, and raisins, grape juice and gram jam, grape jelly, seedless grapes, purple, red, and green grapes. Eating any of these types can offer many health benefits.

Despite having many benefits, eating grapes also comes with its side-effects. Many people like eating the skin of the grapefruit since it is what contains the majority of the nutrients. But the skin can also have pesticides. To avoid the effects of consuming pesticides, wash grapes thoroughly before consuming them.

Note that red wine is made from grapes and has the same amount of nutrients as the fruit itself. Although it can have many health benefits, overconsumption can lead to addiction, stroke, depression, hypertension, cognitive problems, fatty liver, arrhythmias, and cardiomyopathy.

To get the full benefits of grapes, incorporate them into any diet or take them as a bedtime or afternoon snack. You can also top it as a crunch salad or a delicious addition to your morning smoothie.

Health benefits of pumpkin seeds

Health benefits of pumpkin seeds



Some people take three meals a day while some eat small portions after every three hours. Regardless of our eating schedules most of us find ourselves snacking throughout the day or in between meals.

For this reason, it is advisable to find healthy snacks such as pumpkin seeds. Apart from being rich in minerals and antioxidants, pumpkin seeds are easily portable and have a crispy, nutty taste. Plus, the other benefits of pumpkin seeds overshadow its small size.

Pumpkin seeds are flat oval-shaped seeds that have a white outer skin. You can roast pumpkin seeds with spices and oils.
In Kenya, pumpkins also known as “Malenge” are quite popular; most people eat the pumpkin and its leaves. Even though the consumption of seeds is not as high, you can still find them in leading grocery stores and supermarkets.

Pumpkin seeds nutritional values

Pumpkin seeds contain various nutrients that may be helpful to your body. Also, they have other plant compounds (phytosterols) and antioxidants that protect you from free radicals. Below is a breakdown of the pumpkin seednutrition composition per ounce (28 grams).

Carbohydrates: 5 gramsProteins: 7 gramsFiber: 1.7 gramsFat: 13 grams

Pumpkin seeds contain a high percentage of healthy fats. The seeds are also an excellent source of polyunsaturated fatty acids including Omega 3s and Omega 6s. The fatty acids have several beneficial nutrients including tocopherols, squalene, and sterols.
Also, the pumpkin seeds are rich in fiber and can help you achieve your recommended dietary intake.
An ounce (28grams) of pumpkin seeds contains about 151 calories from pumpkin seeds proteins and fats.

Pumpkins also have amino acid glutamate and tryptophan.
Glutamate helps in the synthesis of gamma-aminobutyric acid (GABA).
The nutritional content of raw pumpkins may slightly vary from that of roasted pumpkin seeds. For example, calories in raw pumpkin seeds (100grams) are 127 while 100grams of roasted raw pumpkins contain 536 calories.

Minerals in pumpkin seeds

Manganese: 42% of the recommended dietary intakeMagnesium: 37% of the recommended dietary intakePhosphorous: 33% of the recommended dietary intakeIron: 23% of the recommended dietary intakeCopper: 19% of the recommended dietary intakeZinc: 14% of the recommended dietary intake.

Pumpkin seeds provide you with the needed mineral support. The seeds are a rich source of copper, phosphorous, magnesium, zinc and manganese. It is advisable to eat the pumpkin seeds with their outer shells To achieve maximum zinc benefits. The minerals support various processes in your body including controlling blood pressure, promoting the formation of bones, and regulating blood sugar levels.

Vitamins in pumpkin seeds

Vitamin KVitamin EVitamin B2FolateNiacinThiaminPyridoxineVitamin C

Pumpkin kernels are rich n B-complex vitamins like riboflavin, folates, niacin, pyridoxine, and thiamin. The pumpkin seeds also contain vitamin E which is an antioxidant that protects your tissue cells. The Vitamin K found in an ounce of pumpkin seeds is equivalent to 18% of the recommended dietary intake. Raw pumpkin seeds have a higher composition of vitamin K compared to roasted or baked pumpkin seeds. Vitamin K is essential in the protection of blood cells and contributes to maintenance and growth of your bones.

Health benefits of pumpkin seeds

Below are some of the pumpkin seeds benefits.

1. Promote heart health

Antioxidants, fatty acids (Omega 3 and Omega 6), magnesium and zinc found in pumpkin seeds are good for your heart. Research also shows that Omega 3 fatty acids can help decrease atherosclerosis, triglyceride levels, total cholesterol and enhance endothelial function. Also, pumpkin seeds have a high content of dietary fiber which plays a crucial role in reducing the level of cholesterol in your blood and decreasing the chances of heart disease. Sterols and phytosterols found in the pumpkin seeds kernels help decrease bad LDL cholesterol.

2. Pumpkin seeds can lower blood sugar levels

Antioxidants found in pumpkin seeds help minimize the risk of type 2 diabetes. Pumpkin seeds also contain magnesium which also protects the body against the risk of type 2 diabetes. Low magnesium in the body leads to the impairment of insulin secretion.

3. Pumpkin seeds help in digestion

Dietary fiber is right for your body as it promotes digestion. Pumpkin seeds are a great source of fiber more so when they are raw. Fiber also makes you feel full for long and therefore may be beneficial if you are working towards losing some kilos or maintaining your weight.

4. Improved sleep

Are you having trouble sleeping? Pumpkin seeds could be the solution to your problems as they contain tryptophan an amino acid that promotes sleep. Zinc in pumpkin seeds helps in the conversion of tryptophan to serotonin that then changes to melatonin which is essential for regulating your sleep cycle. Research also shows that adequate magnesium levels will help you sleep better.

5. Pumpkin seeds help boost your immune system

As a rich source of Vitamin E, zinc and other antioxidants, pumpkin seeds help keep your immune system in check. As such, reducing the risk of chronic fatigue, colds and flu, acne and other harmful free radicals.

6. Promotes bone health

Pumpkin seeds are rich in magnesium which plays a crucial role in bone formation and helps reduce the risk of osteoporosis.

7. Pumpkin seeds help during pregnancy


Research shows that zinc-rich foods such as pumpkin seeds are beneficial for women during pregnancy. Zinc may also prevent uterine infections.

8. Pumpkin seeds are good for your skin and eyes

Squalene found in pumpkin seeds protects your skin against ultraviolet raysand other radiation exposure. Vitamin K, Vitamin A, and zinc in pumpkin seeds help wounds heal fast. Also, the antioxidants, vitamins A and E prevent free radicals, therefore, reducing the chances of premature aging. Also, some studies show that pumpkin seeds could help you fight acne. Vitamin A helps enhance your vision more so in dim light.

9. Pumpkin seeds have anti-stress properties

Glutamate in pumpkin seeds facilitates the synthesis of GABA which is an anti-stress neurochemical that reduces neurotic conditions such as nervous irritability and anxiety.

Pumpkin seeds benefits for men

10. Pumpkin seeds may improve the quality of sperms

The primary pumpkin seeds benefits for men include enhancing sperm quality. Studies have linked low zinc levels to reduced sperm quality and the risk of infertility. The high zinc levels in pumpkin seeds may improve sperm quality. Antioxidants contained in pumpkin seeds promote healthy testosterone levels.

11. Pumpkin seeds promote prostate health

The high zinc content in pumpkin seeds also contributes to prostate health. Research also shows that pumpkin seeds can help treat benign prostatic hyperplasia.

Studies also show that pumpkin seeds may help in minimizing the risks of some cancers including ovarian and prostate cancer. Further, other researches show that pumpkin seeds and pumpkin seeds oil could be useful in the treatment of urinary disorders. Other suggested benefits of pumpkin seeds include helping hair restoration, fighting parasites, improving brain health, reducing the incidence of anemia and minimizing postmenopausal symptoms. Nonetheless, research is still ongoing in these areas.

How to consume pumpkin seeds

Here are suggestions on how you can eat of pumpkin seeds.

Eat raw

Raw pumpkin seeds are very nutritious. Whole raw pumpkins are light yellow or cream-white. These seeds can last for some time when stored in a cool, dry place. The raw pumpkin seeds benefits include high fiber, Vitamin K and zinc content.

Roasted pumpkin seeds

You can roast the whole pumpkin seeds then add salt, lime or chili peppers to taste.

Make granola

You can mix dried fruits, nuts, and pumpkin seeds to make granola at home.

Baked foods

You can add pumpkin seeds to cakes, bread, biscuits, cookies or other baked foods.

Salads and desserts

You can sprinkle pumpkin seeds over salads. Also, you can incorporate pumpkin seeds in desserts.

Pumpkin butter

You can blend pumpkin seeds to make pumpkin butter.

Add pumpkins to your cerealBoil pumpkin seeds in water and saltCook pumpkin seeds in sauces and soups

Possible risks

There is a probability that someone could be allergic to pumpkin seeds. However, the allergic cases are quite rare compared to other seeds and nuts.Also, if you have kids, you should monitor their eating of these seeds. The pumpkin seeds are very small, and kids can easily swallow them and choke.To avoid the risk of indigestion or stomach upsets after consuming pumpkin seeds, drink a lot of water.

When snacking, always go for an option that gives you maximum nutritional benefits and keeps you full for longer periods. The benefits of pumpkin seeds include high fiber contents, good proteins, antioxidants, and minerals. Other healthy snacks that you may incorporate in your diet include nuts, seeds (sesame, chia), and fruits and vegetables. Remember to consume the pumpkin seeds or any other healthy snack in moderation.


The information above should not serve as a substitute for specialist medical advice or treatment. Instead, all texts, images, and graphics available on this page should be used for general information purposes only.

Ways to gain weight for skinny people

Ways to gain weight for skinny people


You might be skinny because of lack of sufficient foods or apparently the foods that you are consuming are lacking enough nutrients.
Gaining weight is something that you shouldn’t worry about.
Here are the simple ways you need to know
1. Lift heavy weights
This is a form of exercise as well as building your body. You should do this on a daily basis in order to achieve your aspirations. The more weight you lift, the more muscles your body will develop.
You can also resort to doing exercises like press ups, jogging, among others.
2. Eat more protein
Proteins are body building foods and thus it will be a good idea if you consider food laced with protein. Among the foods include meat, beans, eggs and fish.
3. Generally, eat more food
As mentioned earlier, you might be underweight due to lack of enough food. Eat like a horse, consume more calories. Advantage of eating a lot food is that the body will get and absorb more nutrients that will in turn cause weight gain.
4. Go liquids
You are also recommended to consider blended foods because they are easy to digest. Here is one example of blended food, a mixture of milk, banana, peanut butter and whey protein.

Recipe for 2 super healthy breakfast smoothie

Recipe for 2 super healthy breakfast smoothie
The health benefit of banana ginger smoothie and mango madness are unimaginable.
Banana ginger Smoothie
Time: 10 minutes
1 banana, sliced
3/4 c (6 oz) vanilla yogurt
1 Tbsp honey
1/2 tsp freshly grated ginger
Method of preparation
1. Peel and slice the banana
2. Combine the banana slices, yogurt, honey, and ginger. Blend until smooth.
Servings: 2
(per serving) 157 cals, 1 g fat, 0.8 g sat fat, 57 mg sodium, 34 g carbs, 28 g sugars, 1.5 g fiber, 5 g protein
It is true that the banana ginger smoothie is not just a perfect blend to nourish the activities of the day, it is also nature’s medicine to soothe digestion, heartburn, nausea, and other stomach trouble.
Mango Madness Smoothie
Time: 10mins
1 can of (8 oz) juice-packed pineapple chunks
1 c fat-free frozen vanilla yogurt
1 lg ripe mango, peeled and chopped
1 ripe banana, sliced
Crushed or cracked ice


Method of preparation
1. The pineapple (with juice), frozen yogurt, mango, and banana. Blend until smooth.
2. Drop in enough ice, gradually, to bring the level up to 4 cups while the blender runs.
3. Blend until the ice is pureed.
Servings: 2
(per serving) 251 cals, 0.5 g fat, 0.2 g sat fat, 68 mg sodium, 60 g carbs, 50 g sugars, 4 g fiber, 6.5 g protein
The deliciousness of the mango madness smoothie is amazing. And the health benefit is unimaginable.
It will be good for you to take advantage of the ripe mangoes disease-fighting ability with this delicious smoothie recipe.

Esau Kanyenda and Peter Wadabwa were on spot as Mighty Be Forward Wanderers crushed Red


⚽ Esau Kanyenda and Peter Wadabwa were on spot as Mighty Be Forward Wanderers crushed Red
Lions 4-1 at Kamuzu Stadium on Sunday September 30, putting the Nomads in some control of their campaign for the TNM Super League’s second position.
Following the victory, the Nomads have displaced Silver Strikers on the second slot.

Esau Kanyenda scored first in the 10th minute and that opener could have been cancelled out by Moses Nankhumba from the penalty that the soldiers won after Francis Mulimbika’s handball inside the forbidden area but it was saved by goalkeeper of the moment, Nenani Juwayo.
Thereafter Precious Sambani then set up Kanyenda who run with the ball inside Red Lions territory only to be stopped by Pearson Mphanje.

As the chances continued to fall in Wanderers’ way after the interval, they were not being utilised and Red Lions appeared to take encouragement from that as they surged forward.
But on counter attack, Kanyenda’s tap in the 20th minute was disallowed for offside. Red Lions tried to secure an equalizer but Loti Chawinga’s shot hit the post.

The Nomads went into recess leading 1-0 and soon after resumption, Wanderers’ Peter Wadabwa rifled an emphatic finish past Brighton Ngwenyama to make it 2-0.

Red Lions, who resorted to a physical game, lacked composure inside the box and a good example came in the 57th minute when Royal Bokosi shot wide with only goalkeeper Juwayo to beat.

Precious Sambani, who exchanged passes with Isaac Kaliati, then scored Wanderers’ third goal after bending a a nice shot outside the box.
The visitors looked lost as Wanderers dominated the match, especially on the midfield, where vetetan Joseph Kamwendo operated alongside Alfred Manyozo Jnr.


Wadabwa then doubled his tally in style just before 10 minutes into the final whistle, latching on to Sambani’s chip pass, which he flicked it over the head of approaching Ngwenyama and finished it with a delicate right foot
touch into the net.

Wanderers went on the rampant then on as they displayed fantastic footbaĺl with Red Lions defence making silly blunders.
Wadabwa could have completed his hat-trick, but an effort deflected off Mphanje’s and went just wide.

Ngwenyama also was at his best as he parried off Isaac Kaliati’s long-range effort.
Changes were made from both sides as Red Lions brought in Boniface Kaulesi for Royal Bokosi and also introduced fresh legs from Mwambene while Wanderers substituted Nenani Juwayo for Richard Chipuwa with Kanyenda and Kamwendo paving the way for Francisco Madinga and Misheck Botomani.

Madinga went agonisingly close to getting his coveted fifth goal for Wanderers but his first-time 18-yard strike went wide.
In the added time, Red Lions pulled out a consolation goal through Moses Nankumba.

“O my God, I trust in You;

“O my God, I trust in You;
Let me not be ashamed; Let not my enemies triumph over me. Indeed,
let no one who waits on You be ashamed;
Let those be ashamed who deal treacherously without cause.
Show me Your ways, O LORD; Teach me Your paths.
Lead me in Your truth and teach me, For You are the God of my salvation;
On You I wait all the day.
Remember, O LORD,
Your tender mercies and Your lovingkindnesses, For they are from of old.
Do not remember the sins of my youth, nor my transgressions;
According to Your mercy remember me, For Your goodness’ sake, O LORD.”
‭‭Psalms‬ ‭25:2-7‬ ✳✳✳✳✳✳✳