Archive | January 2013

25 Foods: In the New Year, Eat More to Weigh Less by Mae Chan

Deutsch: Agricultural Research Service, Photo ...

Deutsch: Agricultural Research Service, Photo by Peggy Greb., public domain (Photo credit: Wikipedia)

(Source: This article was written by Mae Chan and was originally published on the website on Dec 25th, 2012).

The tendency to eat one or two large meals per day of all the wrong foods is what eventually leads us to tip the scales. You need to consume more meals, and of the right foods to weigh less. If you make one weight loss resolution in 2013 (in addition to exercise), make it to include and frequently consume the following 25 foods above all else.
Signifies sources should be organic to minimize pesticide load and maximize nutrient content.

1. Walnuts 

Walnuts serve as a delicious-tasting weight loss food. To fully enjoy the benefits of walnuts for weight loss, it is important to remember that these nuts are a high-calorie food that should be eaten in moderation. Make sure to add only 1.5 ounces (about 20 walnut halves) for maximum benefit to your daily menu. Eat them on their own or add them to your salads. This is probably the best way to include them. Don’t make your own salads? Just take them out of your bag and sprinkle them over the salad at work or restaurant. You’ll feel fuller for longer and the salad will have a far more interesting texture.

2. Asparagus 

When losing weight, it’s important to favor chlorophyll-rich foods, including asparagus. Asparagus is a nutrient-rich vegetable packed with folate, vitamins A, C, and K, and fiber. Asparagus also contains a carbohydrate known as inulin (not to be confused with insulin) that promotes healthy bacteria in the large intestine – which in turn promotes a healthier digestive function which ultimately results in better assimilation of nutrients and weight loss.

3. Almonds * 

Loaded with important nutrients like mono-saturated fats, vitamin E, folic acid, protein and dietary fibre, almonds are your answer for dipping energy levels and quick healthy snacks. These filling, snack-able bites can help keep your blood sugar steady.

A study from the University of Toronto found that people who ate almonds with white bread didn’t experience the same blood sugar surges as those who ate just the slice. And the higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat. Plus, blood sugar changes cause the body to make insulin, which can increase abdominal fat.

4. Quinoa

Regarded as a sacred food by the Incas, quinoa (pronounced keen-wah) provides a wide range of vitamins and minerals. A complete protein, it has all the essential amino acids needed to build metabolism-revving muscle. Swapping refined grains for whole proteins such as quinoa is not only more nutritious, it can help you lose belly fat. How? Quinoa contain fiber, which makes you feel fuller on less food. One study, published in The Journal of Nutrition, found that reduced-calorie dieters eating about 115 g of protein daily lost 22 percent more fat after four months than those who ate 70 g per day. Quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc, and lower in sodium compared with wheat, barley and corn. It the most nutritious gluten-free grain known.

5. Apples *

Apple is one of the best weight loss foods. Apples are a sweet and crunchy snack full of all sorts of nutritional goodness, and they taste good on their own and in salads, desserts, and savory dishes, too.

A study from Penn State University at University Park revealed that people who ate an apple before a pasta meal ate fewer calories overall than those who had a different snack.

Research shows that just two apples a day could help protect women against heart disease lowering blood fat levels by almost 25 percent, a claim unattainable by cardiovascular prescription medications.

6. Black beans

Beans have always been the undervalued protein that could work best when used as a substitute for meat. They stay in your digestive system longer and add to the feeling of fullness and a satisfied feeling, aiding weight management. They contain soluble and insoluble fiber, protein, and a type of fat-burning carb called resistant starch. Black beans are really one of the greatest weight loss foods.

According to data from the National Health and Nutrition Examination Survey, bean eaters weigh less and have slimmer middles.

7. Coconut Oil

One of the healthiest cooking oils in the world, coconut oil enjoys one of the highest stabilities of all oils when heated. 50 percent of the fat content in coconut oil is a fat rarely found in nature called lauric acid. Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties. Lauric acid is a powerful virus and gram-negative bacteria destroyer, and coconut oil contains the most lauric acid of any substance on earth! Coconut oil is about 2/3 medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. These types of fatty acids produce a whole host of health benefits. It’s nature’s richest source of these healthy MCFAs.

Researchers at McGill University, in Quebec, Canada are now advocating the use of a MCT treat and prevent obesity. The reason most people are overweight is because they simply don’t eat enough good fats.

8. Cauliflower

The simplest way to prepare cauliflower is to boil it and add pepper and salt. But this flowery vegetable is an enemy for toxic compounds in your body. The cauliflower is rich is indoles, glucosinolates and thiocyanates that bumps off all the toxic waste in your body.

Cauliflower is low in calories while still offering filling fiber. This veggie is also super versatile and can make a great replacement for heavier foods. It is a member of the Cruciferous family of vegetables; other members of this phytonutrient-rich family include broccoli, Bok choy, cabbage, and kale. Eating cauliflower and other Cruciferous vegetables at least three times a week may significantly reduce your risk of developing all types of cancer. Eating cauliflower may also give your immune system and healing mechanisms a natural boost, as cauliflower is naturally rich in real Vitamin C.

9. Cinnamon *

Everything is nice about this spice. Just 1/2 teaspoon each day can help control your blood sugar and prevent the post-meal insulin spike that can trigger your body to store fat rather than burn it. You can also use cinnamon to bring out the natural sweetness in foods, rather than adding calories from sugar. All spices help you trim down when used to add flavor to foods instead of oil, butter and calorie-laden condiments.

Valued in ancient times as currency and once considered more precious than gold, cinnamon — one of the world’s oldest known spices — has one of the highest antioxidant values of all foods and its use in medicine treats everything from nausea to menstruation and energy to diabetes.

10. Coffee *

Raise your mug to higher metabolism! The caffeine in coffee can raise your resting metabolic rate by about 15 percent, and the effect can last up to four hours, that adds up to 30 to 50 calories burned per day. Plus, people who sip 3 to 4 cups of regular or decaf coffee per day are 30 percent less prone to type 2 diabetes. Chlorogenic acid, found in coffee, may help prevent insulin resistance, which can lead to obesity and diabetes.

11. Eggs *

Eggs are a good source of vitamins, proteins and minerals. As said by nutrition experts, eggs are not only a great source of nutrition, but also very useful to help lose weight. When combining eggs with other dishes you will limit the consumption of complex carbohydrates in the body. Your hunger and food cravings will occur less frequent. Egg itself is sufficient in helping in weight loss.

The breakfast staple is loaded with choline, a compound known to help block fat absorption. Eating protein-rich eggs for breakfast reduces hunger and decreases calorie consumption at lunch and throughout the day. After eight weeks, dieters who ate two eggs, toast and jelly for breakfast five days a week lost 65 percent more weight than those who had a same-calorie bagel breakfast without eggs, according to a study in the International Journal of Obesity.

12. Raddish

Like other types of vegetables, cooked raddish contains approximately 3 grams of fiber per half cup to help you stay full and satisfied. Raddish are considered as starchy vegetables, so it is recommended to be eaten in place of rice, bread or other starchy foods.

13. Garlic

Garlic help prevent various cancers, fight cardiovascular diseases and diabetes and respiratory problems. Garlic also helps fight various infections.

Overweight people who sprinkled their food with the zero-calorie spice lost an average of 30 pounds in six months, compared to only a 2-pound loss in the control group. Strong flavors like garlic may make food more enjoyable so you feel fuller faster.

14. Avocado

Many people are shocked when they first learn that avocados are one of the best foods for weight loss. Avocado is high in monounsaturated fat. Research indicates diets high in monounsaturated fat are more beneficial for weight control because monounsaturated fat exerts beneficial effects on how blood lipid profiles, insulin function and directly affects how the body utilizes blood glucose.

Avocado contains a unique weight loss friendly carbohydrate called mannoheptulose. Mannoheptulose is a rare form of sugar which has been found to lower insulin secretion. Avocados help to reverse the problems that we see with insulin resistance, by virtue of the presence of mannoheptulose and its high content of good fats. Could Guacamole Be The Ultimate Cancer Fighting Food?

15. Lentils

These legumes are rich in resistant starch (RS), a carbohydrate that may encourage fat burning and shrink fat cells. One cup serving of cooked split peas or lentils provides up to twice as much fibre as other fibre-rich foods. When study participants enjoyed a meal with 5 g of RS-about what you get from 3/4 cup cooked lentils-they burned 23 percent more fat over 24 hours than when they had a meal without the starch, researchers at the University of Colorado in Denver say.

People who consume lentils at least three times a week reduce their risk of developing polyps — small growths in the lining of the bowel which can become cancerous — by a third, researchers say.

16. Olive oil (advisory)

Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that’s hardly its only slimming feature. Research shows it has anti-inflammatory properties, and chronic inflammation in the body is linked to metabolic syndrome. Drizzle your salad with olive oil and you’ll increase the antioxidant power of your veggies, a study published in the British Journal of Nutrition notes. Healthful monounsaturated fats found in olive oil could potentially switch on genes related to fat burning and storage. The only deficiency with olive oil is its lack of polyunsaturated fats, which contains Essential Fatty Acids (EFA). While ounce for ounce, all oils have the same calories, olive oil has a fuller flavor so less is needed for tantalizing taste.

17. Sweet Potato

Sweet potato yams are packed with antioxidants (like carotenoids), vitamins and minerals. They are quite low on the glycemic scale, meaning you’ll digest them slower and stay full longer. Moreover, nutritionally dense yams in your diet can trigger the satiety center in the brain quickly, make you feel full faster. If you want to lose some pounds, sweet potato yams may be one food to include in your diet next year.

These spuds have RS, the same carbohydrates found in lentils that may turn up the body’s fat-scorching furnace. RS may also increase production of peptide hormone compounds that signal the brain to stop eating. After a breakfast and a lunch containing RS, subjects ate about 10 percent fewer calories over the next 24 hours compared with when they had similar meals with a placebo, research from the University of Surrey indicates.

18. Chlorella

A green algae that contains 18 amino-acids, magnesium, zinc and other nutrients; over 4,000 studies published in Japan and Taiwan show chlorella helps cut blood pressure and cholesterol numbers down to size, boosts metabolism, and clobbers abnormal cell growth. It’s like a tiny green magician with the power to make you feel and look 20 years younger and help many of your medical concerns simply vanish.

19. Pears *

Pears deliver a dose of fiber (about 5.5 grams per medium-sized fruit), which helps keep you satisfied long after you eat them. But that’s not where their fat-fighting power ends.

A Brazilian research team found that a group of women who included pears in their diet each day lost more weight than the group who included oat cookies even though the pears and the oat cookies had the same number of calories.

20. Pomegranate

They look like rubies and we believe that they are as precious as them too. Pomegranates reduces arthritis, increase your immunity, and improve fertility. Long known for its antioxidant properties, the humble pomegranate is a heart patient’s best friend. Scientists believe that the super-food has the power to reduce the fat stored round the stomach — the ‘spare tyre’ in men, or ‘muffin top’ in women. While the benefits of drinking pomegranate juice have gained a lot of attention recently, you will be more likely to lose weight by eating the fruit fresh to increase your fiber intake and keep the calories down.

Using pomegranate seeds instead of nuts on salad, or eating on their own, prove to be incredible.

21. Red bell peppers *

This vegetable adds flavour whether it is baked, roasted, cooked or stuffed. Capsicums help to break down waste that is in the blood, hence a prefect veggie for those suffering with kidney disease.

These are sources of vitamin C, and adequate intake of the nutrient has been associated with having a smaller waist. Plus, vitamin C has been shown to bolster immunity and prevent cell damage.

22. Hemp

Hemp foods are expanding onto the shelves of grocery and natural food stores across North America. By definition, these are foods containing whole hemp seeds or the oil, nut (hulled seed) and/or flour (ground seed cake) derived from the seeds. Overall, hemp’s main nutritional advantage over other seeds lies in the composition of its oil, i.e. its fatty acid profile, and in its protein which contains all of the essential amino acids in nutritionally significant amounts and in a desirable ratio. This has a significant effect on metabolism allowing the body to shed fat 10% faster than those who don’t consume hemp daily.

23. Tomatoes *

Whenever you munch, your body releases a hormone called cholecystokinin, which tightens the valve between your stomach and your intestine. As a result, CCK boosts feelings of fullness making you less apt to overeat.

Tomatoes contain oligofructose, a fiber that helps sustain the effects of CCK in your stomach. Bonus: Lycopene, a compound found in tomatoes, has been shown to protect you against sunburns and may help reduce the risk of certain cancers.

24. Millet

Millet is a beneficial and delicious staple of any whole grain diet. This non-glutinous grain is over 10-percent protein, has high amounts of fiber and B-complex vitamins, and because it isn’t an acid forming food, is easy to digest. A research team led by Charles S. Brennan at Lincoln University, New Zealand found that replacing traditional wheat and maize flours in extruded cereals with flours such as millet could lower carbohydrate digestibility, which is linked to the glycemic impact.

Millet and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion.

25. Blueberries *

Researchers found that blueberries can break down existing fat cells and prevent new ones from forming, making them a potentially powerful weapon in the fight against rising obesity. Essentially, blueberry polyphenols fight adipogenesis, which is the development of fat cells, and induce lipolysis, which is the breakdown of lipids/fat.
Blueberries also have a low concentration of glycemic carbohydrates that mildly and gradually change into sugar. This sugar does not occur in an amount that is high enough to raise insulin levels.

*Signifies sources should be organic to minimize pesticide load and maximize nutrient content.


About the Blogger

 Mae Chan holds degrees in both physiology and nutritional sciences. She is also blogger and and technology enthusiast with a passion for disseminating information about health.

Read more at: Prevent Disease 


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What’s on your ‘fun’ list for 2013?

“The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience.”

~Eleanor Roosevelt~

Bucket List [Definition]: A number of experiences or achievements that a person hopes to have or accomplish during their lifetime. (Source:

With every new year many people make resolutions, goals, bucket lists of things they hope to accomplish. A lot of these are serious, life-changing, deep and meaningful things they’ve always dreamed of achieving. However, at WWN we wanted to put a different spin on it. We are aware that as women we’re all so busy taking care of everyone around us and hardly ever have time or energy to put ourselves on any ‘to do’ list. So this blog post is about treating yourself to some fun, exciting and enjoyable adventures. Our question for you is simply: ‘What’s on your ‘fun’ list for the year?’

Film poster for The Bucket List - Copyright 20...

Film poster for The Bucket List – Copyright 2007, Warner Bros. (Photo credit: Wikipedia)

Here are some ideas to get creative your juices going:

1. Go on vacation to places you’d never ordinarily visit. Tour different lands with interesting histories/cultures and meet diverse people. Make sure your travels tell a story worth sharing with your grandchildren. Examples: visiting all the countries in Africa, back-packing through Europe, visiting the home countries of your top three heroes etc

2. Learn a new style of dance (preferably in a group or with a partner) and have a choreographed dance routine/recital for your friends and family at the end of your sessions.

3. Do something that scares the life out of you but also guarantees a good rush of adrenaline such as bungee-jumping, hiking up a mountain, running a marathon, camping, learning how to fly, telling off negative people in your life etc

4. Collaborate with others and start a fun and exciting campaign on any of the social media platforms (Twitter, Facebook, Tumblr, etc) on a burning topic that you’re very passionate about!

5. Get together with some friends, your alumni group, colleagues or family members and have a themed-costume party, reunion or ball (remember to donate a portion of the proceeds to charity or a worthy cause, if applicable).

6. Go on a fun spiritual retreat. Journey into a new awakening of your inner self, your essence and your soul.

7. Have a full-wardrobe and make-up make-over. Do the whole works; hire a personal stylist/image consultant, clear out your old wardrobe, pamper yourself with a weekend-long spa treatment and transform your image.

8. Go for some wonderful live events at home or abroad, such as a tv show, comedy, jazz or movie festival. Or attend a music concert/show by your favourite artiste(s).

9. Learn a new skill. Think of all the wonderful stuff you’ve always wanted to do when you had enough time, enough money or enough courage such as: baking/cooking, writing, learning a new language, swimming or starting an exciting new business.

10. Take risks with all your relationships, shake them up a bit and ask for exactly what you want out of them. Take the time to create the memories you’ll cherish forever by doing fun, sensual and sacred activities together.

As you make your list make sure you actually get to do as many things on it as possible. You only live but once, give it your best shot and make it your duty to enjoy the heck out of life! Remember to send us postcards as you embark on your many, wonderful adventures!

P.S: If you haven’t done so already, watch ‘The Bucket-List’, a fantastic, funny and insightful movie starring Jack Nicholson and Morgan Freeman.

Live beautifully, live passionately, live freely.


Remember, you are not ordinary, you are divinely unique.

You are WOW (Wonderful One-of-a-kind Woman)!

w(H)olistically Yours,

Whole Woman Network


The preceding is a guest post from Juliet Ume, MBA –Wealth Management Consultant & Lifestyle Coach at Whole Woman Network. Juliet is an avid Life Connoisseur and a passionate advocate of WomEntrepreneurship, Investment & Financial Literacy for women. Her mission is simply to engage women to return to ‘wholeness’ and live Healthier, Sexier, Wealthier Lives! Follow her on Twitter: @wholewomaninc

A Letter to All Women of African Descent: 10 Reasons Why Hydroquinone is Bad for Your Skin!

An important message to all women of African Descent:  Dear sisters, please! please! please! Learn to love the beautiful skin you’re in; dark, brown, light. Just own it! There’s nothing wrong in wanting to look your radiant best but use healthy and sustainable products or methods.

There is a big difference between seeking a glowing, healthy and even-toned skin and an unhealthy fixation on becoming light-skinned by using harmful skin products/chemicals. The former comes from a place of ‘wholeness’ while the often latter stems from a deep-seated sense of ‘insecurity’ and ‘unworthiness’.

“Take good care of your skin, for it houses your body, and your body is the only true home you’ll ever reside in. For as long as you are alive, it is the home that you can never run away from.”
-Juliet ‘Kego Ume-Onyido, Co-Founder, Whole Woman Network

There was a recent study done at the University of Cape town that suggests 1 in 3 women in South Africa bleaches her skin. Unconfirmed reports from the Nigerian National Agency for Food and Drug Administration and Control (NAFDAC), also suggests that 77% of Nigerian women bleach their skin! There are similar stories in Ghana, Liberia, Senegal etc. All across Africa and even Asia, the habit of skin-bleaching is becoming more and more prevalent.

Look around you and the signs are everywhere. You probably know a friend, aunty, sister, neighbour, colleague who is fixated on skin-bleaching.

Nadia Buari

Nadia Buari

For women of African descent, the scourge of skin bleaching is made worse because most women (and even men!) use creams made with the potent bleaching agent: Hydroquinone.

Some important facts about Hydroquinone:

1.  Hydroquinone works by inhibiting the enzyme tyrosinase, which is important in skin pigment (melanin) development. It is important to be aware that Melanin actually provides protection against UV radiation. It is more effective than any sunscreen known to man. It diffuses UV radiation and turns it into harmless heat.

2. Combining Hydroquinone  with skin products that contain benzoyl peroxide, hydrogen peroxide, or other peroxides, (found in most acne treatment) is harmful to the skin. This causes temporary staining of the skin. Also hydroquinone should not be used with any of the new resorcinol-based skin lightening treatments such as Clinique dark spot corrector.

3. 4% and above hydroquinone concentration is generally considered by most dermatologists to be one of the most effective skin-lightening and age spot-brightening agents. Overall, it is considered to be safer for Caucasians and light-skinned asians BUT not as safe for darker-skinned people (Africans).

Are you a woman of African Descent? Here are 10 Reasons why Hydroquinone is bad for your skin: 

1. It is harmful to your health! Although many European and American researchers argue that hydroquinone has NOT been directly linked to Cancer in humans only to mice. However, Hydroquinone clearly has a proven serious side-effect on humans as it causes pigmentation of the eye and permanent corneal damage (Journal of the European Academy of Dermatology and Venearology, 2006).  This only occurs when the eye is directly exposed to hydroquinone (So if you are still bent on using hydroquinone based products, avoid direct contact with the eyes).

2. It causes Ochronosis: For lighter-skinned women of colour (Indians, Chinese, Filipinos  etc), dermatologists often recommend the use of hydroquinone in 3 to 4 months cycles and then alternated with less harmful lightening products. However,  in darker skinned women (particularly of African descent), continued use of hydroquinone has been associated with ochronosis, which is a skin disorder characterized by progressive sooty darkening of the skin.

3. It whitens skin by killing your skin’s pigment cells. It also degenerates collagen and elastin fibres in the skin (Note: Collagen should be strengthened in order to have a youthful, smooth and glowing skin!)

4. Using Hydroquinone is counter-productive. It defeats the purpose which you want it to achieve. You want glowing, radiant, healthy and brighter skin. The long-term use only leads to these horrible signs and effects: unseemly dark knuckles and ankles,  unsightly purplish vericose veins, a patch-work of colours on once beautiful skin. Have a rethink!

5. It can cause irritation and contact dermatitis and increases the risk of other types of skin irritation and/or severe itching.

6. Even if you succeed in bleaching the skin whiter with hydroquinone products, it often has an unhealthy, pasty look. Also, once you stop using it, your skin re-darkens. And since using it long-term is unhealthy, it’s basically a catch-22 situation!

7. If you live in the tropical region, the combination of hydroquinone and the sun is a bad one. Increased risk of ochronosis have been linked to excess sun exposure while using hydroquinone. As such, dermatologists often recommend to always use hydroquinone with a sunscreen. (Note:  In the hot African climate, sometimes, even sunscreens do not offer enough protection for the skin!)

8. Most products with hydroquinone have an awful smell and cause intense body heat and sweating.  Users often try to mask the odour by profuse use of perfumes which seems to make it even worse. There is off-the-shelf hydroquinone-based product(s) that’s so potent that users have to constantly stay in air-conditioned rooms!

9. It thins out the outer layer of the skin (the epidermis), which is dangerous especially during or post- surgical procedures, as it may take the skin a longer time to heal from cuts, wounds and/or stitches.

10. It ages your skin and as you get older the effects become even more pronounced. It is not a pretty sight to see someone whose skin has been damaged by prolonged years of hydroquinone use! Age gracefully and not with disgrace. Love your skin today so that it keeps well and not fall apart  tomorrow.



As one gets older, it is not uncommon to have the skin lose its luster, glow and smoothness. It may be due to a number of factors: age-spots, pregnancy, hyper-pigmentation, post-inflammatory pigmentation, melasma, sun damage due to over exposure, stress, poor diet, lack of exercise and improper sleeping patterns. This may be corrected by using the right skin brighteners, vitamin/supplements and eating a proper diet.

Healthier alternatives to Hydroquinone

If you still desire a lighter, brighter skin tone, some healthier alternatives are products with Kojic acid, Azelaic acid, Arbutin, Vitamin C etc.

1.  Whole Woman Network’s Body Silk skin-care line. It is an organic blend of essential oils, natural brightening butters (shea and cocoa) and minerals, made specifically for black women. The complete skincare line contains a complexion soap, toning body moisturizing lotion (night cream), radiance face cream (night cream) and a body silk butter for both face and body (daytime cream). If you are in North America, you can request for additional information and order your products via email:

NOTE: If you are a holistic skin care practitioner, offering safe, organic and healthy skincare products and want your products added to our recommended list, please contact us.

Another popular product-line recommended by our members across Africa is the Natural Skin care & Home fragrance range from the House of Purple Rose (HPR).

They carry a range of Arabian and Western blend Perfume Oils. All their oils and serums are handcrafted and made with 100% pure natural ingredients. You may order their products by sending an email to (share the referral code “WWN” to enjoy special discounts).

Note: If you want something over the counter, a healthy skin brightening agent highly recommended by award-winning scientific researcher and writer, Nicki Zevola, (Founder and CEO of FutureDerm) is Cape Fear Naturals Kojic Acid Cream Skin Brightener ($11.95, with 4% kojic acid, the highest concentration available on the North American market without a prescription.

2. Lumixyl: This was recently developed by Stanford University researchers and has been found to be effective in the treatment of melasma, and general brown patches. It is said to deliver results similar to hydroquinone, but without the toxicity. One of the best product in the Lumixyl line is the Topical Brightening Creme, which contains a non-toxic and non-irritating peptide  that you can use indefinitely—no need to stop after a few months like Hydroquinone.

It can only be obtained from participating physicians. (Note: The product is still relatively new, it was released in 2009, so there few studies of noted side effects thus far). If you are interested in purchasing it, send us an email at and we’ll connect you with one of the health professionals authorized to sell it.

3. Cod Liver Oil! According to the recommendations of the Weston A. Price Foundation, which can be found here,  CLO is great for treating both acne and dullness of skin. After 8 weeks of use, there is a very noticeable brightness and radiance of the skin.

According to Michelle of (The WWN community follow her insightful recommendations on all things skincare), the best kind of CLO is the high-quality, fermented variety because the cheaper, highly-processed ones tend to be stripped of the very vitamins that make them beneficial (for your skin and health).

Her brand of choice is Green Pasture’s (which can be ordered from the U.S.). She also recommends Carlson, the Norwegian brand of CLO. Note that the cod liver oil/high-vitamin butter oil blend, is said to be even MORE effective than the CLO alone.

4. Know your Minerals and Vitamins! Vitamin A, E and C are particularly good for radiant and brighter skin. They reduce sunspots, skin dullness, wrinkles, UV-induced erythema and sunburn and increase skin firmness and elasticity.

5.  Exercise and keep fit, stay hydrated and eat a healthy diet with foods rich in Omega-3. To learn more about the right fruits for a radiant, healthy complexion, see our previous post on ‘Eating’ your way to Beautiful Skin:

Leila Lopes

Leila Lopes

So in conclusion, remember that the skin is the largest organ of the body, so we should take good and proper care of it. We all come in different shapes, sizes and colours. Our skin tones may fall across a wide spectrum similar to Nigerian actress Genevieve Nnaji, Supermodel Iman, Ms Universe 2011, Leila Lopes or Ghanaian actress Nadia Buari…yet the one thing that’s common to all of us is that we are African Queens, beautiful, radiant and regal!

So let’s celebrate the skin we’re in, nurture it and pamper it with natural and healthy oils/creams (such as Shea and Cocoa butters), healthy diets and proper habits of sleep, relaxation and exercise, rather than damage and disrespect it with harmful products and bad habits. So this new year, enjoy and celebrate the unique woman you are and love the skin you’re in. Take empowered ACTION towards a Healthier, Sexier, Wealthier YOU!

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Juliet ‘Kego

You may also find me on my Floetry Blog


Blogger Bio:
Juliet Kego Ume-Onyido, MBA –Co-Founder & Executive Director at Whole Woman Network.
 Juliet is a Poetess, Social Entrepreneur, Leadership Consultant-Trainer. She is an avid life connoisseur and a passionate advocate of Girl-Child Education, Social Justice, WomEntrepreneurship, Investment & Financial Literacy for women.
Her mission is simply to engage, educate and empower wo(men) to return to ‘wholeness’ and live Healthier, Sexier, Wealthier Lives!

Sources:, BBC Documentary on Skin Bleaching in South Africa, 2012,, (Journal of Dermatological Treatment, 1997), NAFDAC Nigeria,,, (Journal of the European Academy of Dermatology and Venearology, 2006).