thezsisters

[thezsisters]

The best day of your life is one with a sound mind and peace .

[thezsisters]

[thezsisters]

The girly guide: how to style your dress with the right shoes.

1. Match Formality: Pair formal shoes like heels or dress shoes with formal dresses and casual shoes like flats or sandals with casual dresses.

2. Colour coordination: Match the colour of your shoes with the dominant colour in your dress or choose a neutral colour that complements the outfit.

3. Consider Dress Length: For long dresses or gowns, opt for heels to elongate your silhouette. Flats or sandals work well with shorter dresses.

4. Prints and Solids: If your dress has a bold pattern, choose solid-coloured shoes to avoid clashing. For solid dresses, experiment with patterned or textured shoes.

5. Seasonal Choices: Wear open-toe sandals or colourful heels in warmer weather and closed-toe shoes or boots in cooler seasons.

6. Balance Proportions: If your dress is voluminous or has intricate details, go for simple and understated shoes to maintain balance.

7. Accessorize Together: Coordinate shoe styles with other accessories like your handbag or jewelry for a cohesive and polished look.

8. Dress Code Awareness: Consider the dress code of the event or occasion and choose shoes that align with its formality.

9. Experiment with Texture: Mix textures for added interest. For example, pair a silk dress with suede heels or a cotton dress with patent leather flats.

10. Personal Style: Ultimately, let your personal style shine. Whether it's a classic, edgy, or bohemian look, choose shoes that reflect your fashion preferences.

Remember, fashion is subjective, so feel free to experiment and find combinations that make you feel confident and comfortable.

Written by Bernice Green

[thezsisters]

Get cooking with me: the importance of food.

Who doesn't love food? We sure do. We the sisters don't play with our food. In fact we try to eat as healthy as possible even though sometimes we fail due to our super busy schedules, but we try to eat healthy and on time.

Why is food important, and what are the benefits of eating food, especially a balanced diet. In our previous post, we talked about the nutrients we can find in food, and so no, we will be talking about why it is important to eat.

1. Nutrition and Health: Food provides the body with essential nutrients, vitamins, minerals, and energy required for growth, repair, and overall well-being.

2. Energy Source: It serves as fuel for the body, supplying energy needed for daily activities and bodily functions.

3. Brain Function: Proper nutrition supports cognitive function, concentration, and mental clarity.

4. Physical Growth and Development: Especially crucial in childhood and adolescence, adequate nutrition supports healthy growth and development.

5. Disease Prevention: A balanced diet helps in preventing various health issues like obesity, heart disease, diabetes, and certain cancers. Eating some foods will help prevent scurvy, kwashiokor and so on.

6. Emotional and Social Aspects: Food often plays a significant role in social gatherings, cultural events, and emotional well-being, promoting connections and enhancing experiences.

7. Sustainability: Understanding the importance of sustainable food choices is crucial for the environment, ensuring the future availability of nutritious food for generations to come.

Eat a balanced diet today and keep fit.

Written by Sharon Appiah.

[thezsisters]

Get cooking with me : food nutrition.

Food nutrition is the process by which the body nourishes itself by transforming food into energy and body tissues. The science of nutrition concerns everything the body does with food to carry on its functions. Food provides essential substances called nutrients.

Essential groups that perform unique functions in our body, and they are;

1. Carbohydrates

Carbohydrates are a major source of energy of our body, and they come mainly from grains, such as rice and noodles. Besides, other foods such as fruit, root vegetables, dry beans and dairy products also contain carbohydrates.

2. Proteins

Meat, fish, seafood, eggs, dairy products, dry beans and bean products are good sources of protein. Its major functions include building, repairing and maintaining healthy body tissues.

3. Fats

Fats can be found in foods such as meat, dairy products, nuts, seeds and edible oils. Fats serve as a kind of energy source. They prevent heat loss in extreme cold weather and protect organs against shock. They are responsible for making up part of our body cells and transporting fat-soluble vitamins such as vitamin A, D, E and K.

4. Vitamins

There are many kinds of vitamins from various food groups and they participate in different body metabolism such as maintaining healthy skin and hair, building bones and releasing and utilizing energy from foods. Vitamins can be classified into water-soluble and fat-soluble vitamins. Some foods that contain vitamins are mostly fruits, eggs, beetroot, broccoli and so on.

5.Minerals

Minerals are a group of essential nutrients that regulate many body functions such as fluid balance, muscle contraction, and transmission of nerve impulses. Some minerals are structural components of the body, such as calcium in bones and teeth. Dark chocolate, avocado pear, and bananas contain magnesium.

6. Dietary fibre

Dietary fibre is the indigestible part found in plant. It helps stablise blood sugar, promote gastrointestinal health and prevent constipation. Dietary fibre can be classified into soluble and insoluble fibre.

7. Water

Water is the most abundant substance in human body and is also an essential nutrient to maintain our health. The major functions of water include regulation of body temperature, production of body fluids, transportation of nutrients and removal of waste products.

Written by Sharon Appiah

[thezsisters]

Get cooking with me: healthy food combos to try.

Food combining is a nutritional pseudoscientific approach that advocates specific combinations of foods. Some combinations are promoted as central to good health, improved digestion, and weight loss, despite no sufficient evidence for these claims.

How to combine foods.

Combo #1: Rice and Beans.

Both these foods alone are healthy choices. But if you’re trying to get in all your protein without eating meat, beef, or chicken, a serving of rice and beans can do the trick! A complete protein is one that contains all the amino acids your body needs – an egg is considered the most perfect protein around. The amino acids found in rice complements those found in beans, making it a high-quality protein when eaten together.

Combo #2: Leafy Green and Tomatoes.

Dark leafy greens like spinach, kale, and collards contain iron. But it’s tough to absorb the iron from these plants without the assistance of vitamin C. Combine fresh or sautéed leafy greens with tomatoes, a splash or lemon juice or slices of strawberries.

Combo #3: Egg and Cheese.

Calcium and vitamin D work in synergy to help promote healthy bones. A glass of milk will give you both, but so can an egg and cheese sandwich, frittata, or omelette. Egg yolks contain vitamin D, and you’ll find calcium in the cheese.

Combo #4: Oatmeal and Water.

Looking to up your fibre? Oatmeal cookies and a warm bowl of oatmeal can foot the bill, but be sure to drink plenty of water. The oats need to absorb water in order to work properly and provide their many benefits. The fibre found in oatmeal has been shown to help reduce blood cholesterol levels and to help keep you full longer.

Combo #5: Tomatoes and Olive Oil.

The antioxidant lycopene helps promote a healthy heart, could prevent macular generation, and may lower the risk of colon cancer. Cooked tomato products like tomato sauce, ketchup, tomato soup, and tomato paste are the best sources of lycopene. Combine it with heart-healthy monounsatured olive oil for maximum absorption.

Written by Shharon Appiah

[thezsisters]

Get cooking with me: recipe on rice and beans.

Lets start with our rice:

Use white or brown versions, whichever floats your boat. Of course, brown will boost the fiber but takes a bit longer to cook. For those brown rice virgins, start with a mix of brown and white rice. (I’ve done it a few times.) Cooking the rice in chicken stock also adds flavor without too many extra calories. Portions are especially important to keep calories in check — stick with about 1/2 cup of cooked rice per serving (about 100 calories).

The Beans:

Beans are nutritional powerhouses - half a cup of canned or home-cooked black beans have about 114 calories and 7.5 grams of protein. This is a reasonable serving. Use red, black, or whatever bean suits your fancy (I usually go for the black). Because many flavoured canned beans have high amounts of sodium and fat, opt for the unflavored ones, or soak your own. This way, you control the ingredients.

RECIPE ON LEAFY GREEN WITH TOMATO-GINGER DRESSING.

Ingredients:

1 large plum tomato, seeds squeezed out, roughly chopped.

1/4 cup chopped oil-packed sun-dried tomatoes.

1 tablespoon minced fresh ginger.

2 garlic cloves, peeled.

1 to 2 tablespoons balsamic vinegar.

1/2 cup water.

1/4 teaspoon salt.

1/4 teaspoon ground black pepper.

6 cups washed mixed greens (any combination of romaine, red leaf, Bibb, Boston lettuce, mustard greens, spinach).

Directions:

1. In a blender, combine tomato, sun-dried tomatoes, ginger, garlic, and vinegar. Process until finely chopped. Add water, salt, and pepper and puree until smooth.

2 .Divide greens evenly among 4 salad plates and spoon dressing over top.

RECIPE ON TOMATO SAUCE:

Ingredients:

1 (28 ounces) can whole peeled tomatoes.

3 tablespoons extra virgin olive oil or garlic oil.

1 jalapeno pepper, optional.

1 yellow onion, finely chopped.

1 tablespoon minced garlic.

2 bay leaves

Salt and freshly ground black pepper.

1/4 cup drained and chopped oil-packed dried tomatoes

1 tablespoon finely chopped fresh oregano leaves.

Directions:

1.Open the can of tomatoes and pour off the juice into a bowl. Use the lid to press against the tomatoes to extract as much juice as possible. Then use your hand to squeeze the tomatoes to a pulp. Reserve the juice and pulp separately and set the empty can aside.

2.Heat the olive oil in a heavy saucepan over medium-high heat until hot. If using the jalapeno, tilt the pan to collect the oil in a little pool against the side and drop the jalapeno into the oil. Cook until light brown, about 2 minutes. Remove the jalapeno and reserve.

3. Add the onion to the pan and cook, stirring occasionally, until soft, about 2 minutes. Add the garlic and cook briefly until light gold. Add the bay leaf. Add the tomato juice and bring to a boil. Simmer rapidly for several minutes. Add the crushed tomato pulp. Then, rinse the remaining pulp out of the can by filling it halfway with water and adding that to the pan. Add the jalapeno, salt, and pepper to taste and return to a boil.

Add the dried tomatoes and stir. Lower the heat to medium and simmer, stirring occasionally to prevent scorching, until the mixture thickens and the tomatoes have turned an orange-red versus the pale blue-red they were straight from the can, about 30 minutes. Add the oregano halfway through the cooking.

4. Discard the bay leaf. Peel, seed, and mash the jalapeno with a spoonful of the sauce and pass at the table so diners can add as much heat as they like to their plates.

5. Variation for quick tomato sauce:

Substitute 2 pounds vine-ripened tomatoes for the canned tomatoes. Peel the tomatoes, cut in half crosswise, and squeeze out the juice and seeds over a sieve suspended over a bowl to collect the juice. Chop the tomatoes.

Proceed as directed, omitting the dried tomatoes and using jalapeno, if desired. You should have about 2 1/4 cups sauce. The recipe may be increased proportionately.

Written by Sharon Appiah.

[thezsisters]

Friends: Are they necessary?

Friends. Your stepping stool or your downfall?

Friends. Your guide or your secret enemy?

Friends. These people are very tricky. Friends are human, just like us. They have emotions, thoughts, likes and dislikes, preferences, and just like humans, their emotions change, their love for you can change, their taste in friends can change.

Who are our friends? Those who are there for you 24/7? Those who don’t really talk with you, two, three months, but when you meet in person, the vibe is still strong? Those you gossip with every single day? Those who will jump in front of a train for you? Take a bullet for you? Literally catch a grenade for you? Who do we call friends?

I had a hard time making friends. In my first blog, I spoke about how difficult it was to make and keep friends because I always felt left out. Yes, from junior high to senior high, it was a rough path for your girl, but I am doing better now- I think. It is a slow process but we will get there.

Why do we need friends?

What’s so important about making friends? I remember someone close to me told me that friends are not really important and that standing alone is much better. I was trying to understand and make meaning of this, but I couldn’t, and I really argued with this person. We definitely need friends. Imagine an island with one tree. Just one. What will happen? That one tree, if it produces fruits, will be overused by birds because that’s the only tree bearing fruit. Eventually, those fruits will finish, and since there’d be no other tree, all the birds will leave.

Basically, the entire ecosystem for that island will collapse. Trees provide oxygen for us to breathe, and, in return, we give out carbondioxide to these plants and trees, and the cycle continues. Having one tree means having a limited supply of oxygen for living organisms to breathe and produce energy to move. What am I trying to say? We can’t walk on our own. No one is an island. We all need someone in our lives who we can talk to, have fun moments, bad moments, great experiences, and learn a lot more from each other.

Your friends are like second family and like family, it can be great, or it can be terrible.Friends are like second family. Can be good and can be toxic.

When to know a friendship is toxic.

1. When they resent your growth.

2. You feel judged by them.

3. You feel like they drain you.

4. You’re holding each other back.

5. They betray your trust.

6. You barely have anything to talk about.

7. They are absent when you need them.

8. They don’t value your time and effort.

Friendship goals.

1. Pray for and motivate each other

2. Check in on each other. Be there for each other in all aspects.

3. Do fun activities together: cooking, going to the movies, sleepovers, fun trips, shopping, and so on.

4. Respect and value them. Let them know they are worthy and you love them. Build their trust.

5. Take a lot of photographic and video graphic memories. Those are the best memories friends can look back to.

Having good friends is like taking in a breath of fresh air kn a cliff by the sea. It’s so peaceful and light. Let’s watch who we become friends with. Some can elevate you, and others will drain you.

Written by Queen Ijeoma.

[thezsisters]

The healthy benefits of minding your business.

Hi, we are theZsisters and we love minding our business. You see, there’s just something so peaceful about sticking to your business, especially if other people’s businesses have nothing to do with you or won’t affect you in any way possible. What exactly are you sticking your nose into? And why? Let’s get into why we need to mind our business.

Now, minding our business can be tricky. Maybe you have a friend who is going the wrong path in life. As a good friend, you have this urge to correct the person. Now, for this situation, I will come in when:

1. The person is a very, very good friend of mine. If the person is close enough to know every single piece of information about me and vice verse.

2. The person’s business actually concerns me. So you see your friend drinking and wasting away his life. You can intervene and advise the person. You can’t change a person. You can only advise. It’s up to the person to change.

3. If the person actually desires to make things right and actually seeks for you guidance and advice.

When to actually mind your business.

Minding your business is a skill. If you’re someone who is too caring, minding your business may be too hard for you, and you might even get hurt in the process. I have had a few instances where I tried advising someone, and it backfired, and I felt so bad. Another instance where someone advised me and because I was so frustrated I snapped at the person, and that made both of us feel bad. So, if you don’t have a strong heart, you’d get hurt pretty badly.

1. When the person refuses to take your third advice, let it go. Like I said earlier, you can’t change someone, so if after your advice they are still the same, please don’t bother yourself.

2. When it actually doesn’t concern you. Sometimes, when the situation doesn’t affect your life or your well-being, please stay out of it.

3. When the situation is not that serious. Making a big deal over something so little can make you look dramatic. If the person sees it as no big deal, and indeed, it’s nothing serious, please don’t stick your nose into it.

4. To mind your own business in social situations, keep your distance from people who gossip, or change the topic when a conversation veers towards someone else.

5. Support others without trying to fix their problems. If you know someone who’s going through a tough time, offer love and support by simply being there for them. You're helping but not solving their problems because they are not your problems.

It’s often tempting to get involved in other people’s private conversations, lives, and problems. However, interrupting or entangling yourself with personal dramas that don’t directly affect you can be both unhelpful to the parties concerned and damaging to your own mental health. Minding your own business doesn’t mean evading responsibility or ignoring the world around you, but it does mean knowing when it’s best to avoid interfering.

Let’s not go sticking our little noses into people’s problems anyhow. Unless it concerns you and the person actually wants to change, feel free and aid the person. Minding your business puts you out of trouble. It gives you peace of mind, and it gives you time to actually think of your business. If it really bothers you, pray for the person. That is the best you can do for someone who doesn’t want to change. Let's drink water, and mind our business.

Written by Queen Ijeoma.

[thezsisters]

Keys to self-love.

I used to hate the word love. What is love? Why should we love? What will we benefit from loving others, more especially, what will we benefit from loving ourselves? Why put in the effort to love ourselves. What is there, that is so unique about myself that I should fall in love with.

What exactly is self-love? Back in junior high,I loathed myself. I hated to look at myself in the mirror. In fact, I was utterly disgusted with myself. So why should I suddenly love myself. Let me just start by defining self-love in my own words. Self-love is basically loving yourself, in and out, best features, and worse features.

Let me do a little flashback to when I was in grade 6. I had a little crush on a very handsome boy. He was tall and had a very nice smile that melted my heart. Being the lover girl that I am, I tried to get his attention, and I did, but it was the wrong type of attention. I confessed my feelings to him, and he, due to unknown reasons, decided to humiliate me in front of his friends. I was crushed. As a matter of fact, the ground opening and swallowing me whole couldn’t save me from that embarrassment I felt. That was the beginning of my self-hatred. I asked myself, am I that ugly to be rejected in this manner? What is so bad about me to make a grade 6 boy humiliate me in front of his friends? Was I that annoying? Was I too skinny? Too fat for his liking? I just couldn’t understand.

Self love is appreciating yourself. Physically, mentally, psychologically, mentally, emotionally, and even spiritually. Did you know that, as a christian, loving God is also loving yourself? I got to know this, discovering myself and following Christ. Leaning towards Christ, I learned to love myself. For me, that was the first step to loving myself. Knowing Christ. Knowing that there’s a big creator, who loves you? No one can tell you anything. That you’re too skinny? Too fat? If God you, nothing in the world matters. Here are some useful activities that help you appreciate you.

Self-love activities.

1. Journaling. I bought a journal. To jot down what I feel. The things I want. The things I need. That keeps my emotions in check, my life in check, my everything in check. Journaling brought some sense of peace and stability-i think. I wrote down my feelings, my thoughts, my expressions, my expectations, and my experiences.

Journaling our life and appreciating our efforts.

2. Words of encouragement or motivation. Talk to yourself. Don’t always listen to yourself because our minds can speak negativity to us. Tell yourself you are beautiful. You are handsome. You are worth it. You are loved. You are desired.you are essential. You are a work of art. Do this when you wake up, before you go to bed, before you go to work, to school, to town, to your friends. Keep yourself encouraged. Fill your minds with positivity, with love, with warmth, peace, and healthy relations with yourself.

Get a quote and use it as your daily affirmation

3. Gifts. I recently started gifting myself as a form of appreciation. Almost like how you work hard in the office or at your job and you are rewarded every month with your salary. It’s not only physical gifts. It can be a weekend getaway, a date with yourself, a time-out where you don’t do anything but rest, read a book, fill yourself with knowledge, engage in fun activity-cooking, sewing, exercise, and keeping fit. I buy gifts for myself, and that has really made me feel so happy and so loved. If you love yourself, you’d know your worth.

4. Living healthy. Did you know that taking care of your physical health is a form of appreciation for you? Imagine eating healthy, staying hydrated all the time, skincare routine on point, daily exercising, healthy hair, for the rest of your life. Imagine how peaceful you would feel. So light, so refreshed, so energetic, full of life, and fulfilled. Just imagine. I’d be honest and say my eating habits are terrible. I barely sleep, and if I do, it’s at the wrong time. I don’t exercise at all because, according to me, I don’t have the time or motivation, but once in a while, I stretch my now aching body to keep my joints and muscles moving.

Even if you don’t have time, the little you have, use it for yourself. You deserve it after all that hard work and stress. Do some yoga, eat some fruits, vegetables, healthy fruit shakes, strch those limbs, empower your mind, fill it with knowledge, read a book, rest. My love, rest because that is the most important thing. We need energy to keep going, so if you haven’t had time to rest, drop everything and rest. Take a quick nap or a long one.

Self-love takes a lot of effort and no effort at all. It’s simply loving yourself, but easy as it sounds can be very difficult if you have low self-esteem and low self-worth. It can be very difficult if you listen to every comment made about you. It becomes very difficult if you decide that you need other people’s love and validation before you find yourself worthy. It becomes so difficult when you don’t appreciate yourself and belittle yourself, especially in front of others, because how can someone love you when you don’t love yourself.

Writing this piece has been difficult because I am also struggling to love myself, but the more I write, the more I understand what I am supposed to do. It’s been great sharing this piece, and I hope it touches someone’s heart. This is the perrie writer, and I’ll see you next time.

I love you.

Written by Queen Ijeoma

[thezsisters]

Challenge of the mind

When I was younger, say 5, 6 years old, I used to think that all mentally unstable people are those you will find by the road either half naked or fully naked with matted hair thick enough to break a comb and always talking to themselves. I was scared of those people. I remember my first encounter with one around the Accra mall. It was terrifying. He grabbed my wrist and started talking gibberish in my face. Luckily, he let go before I could scream bloody murder and turned away to harass his next victim. I was shaking like a leaf. I’m pretty sure my soul left my body at some point. When I got home, I went straight to the bathroom to take a shower, scrubbing around my wrist so vigorously it started to hurt.

There’s a saying in Ghana that goes, ” Many are mad, but few are roaming.” Growing up, I came to a conclusion that not all mentally unstable people are on the streets. There are so many people who look normal on the outside, but inside, they are struggling, tearing apart, some are even dead inside – no feelings whatsoever. Yet they aren’t on the streets. They are in offices, our classrooms, hospitals, and even our churches.

What is Mental Health?

I did some research and came across the definition of mental health and types of mental health issues. Believe me when I say the types are not what I expected.

Mental health according to The World Health Organization, is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community. So basically, if we aren’t in the right mental state, we can’t think or act properly, and we start to feel disoriented. Like a faulty switch kind of situation? Imagine trying to drive with a faulty car. That is mental health. Keeping our mental state clear and healthy.

I asked myself one afternoon on my way to lectures, what the types of mental health issues are, or what you call a mental issue? Is depression a mental issue? Anxiety? Fear? Well, apparently, these are types of mental health. Anxiety, depression, eating disorders, PTSD, ADHD, OCD, bipolar disorder, some of which I never thought would be classified under mental health issues like eating disorders, autism, schizophrenia?

Either way, a lot of people don’t share what they are going through. I can be walking, all smiles and laughs, but deep down, I’m not happy. I am crying inside, ripping my very own heart into shreds. Happens a lot to a lot of people, your friends, siblings, enemies, and even our parents.

I want to share a personal experience at this point. When I was in junior high school, I had a lot of trouble making and keeping friends. I wasn’t really shy because I tried so hard to fit in. I had a few friends, though, say three or four, but I felt I couldn’t get to their standards, and so I felt left out. In my attempt to try to fit in, I ended up scaring the little friends I had away.

A few years later, I discovered that people did like me in junior high school, they just didn’t associate with me because I looked mean and always pushed people away from me with my moody personality and till date I don’t even understand what that means. I didn’t understand why people didn’t talk to me, people didn’t sit with me, I’m always arguing with people trying to defend myself and it made me look problematic and so I stopped trying. That's the story of my life.

So don’t take your mental health for granted. Before I sign off, I just want to remind you that there is a God, a powerful God who is watching over you and has big plans for you. He loves you and will always love you. This is the perrie writer and I will see you all later. Take care.

Written by Queen Ijeoma.

[thezsisters]

The girly guide: how to use hair accessories.

1. Headbands: Add a stylish touch by wearing headbands to keep hair off your face or to complement your outfit.

2. Hair Clips/Pins: Use decorative hairpins or clips to create elegant updos or simply to pin back sections for a chic look.

3. Scrunchies: Opt for scrunchies in various colours and patterns to add a playful or retro vibe to your hairstyles.

4. Hair Combs: Slide decorative hair combs into an updo or bun for an instant touch of sophistication.

5. Bobby Pins: Create intricate patterns or secure loose strands with strategically placed bobby pins.

6. Barrettes: Embrace the trend of statement barrettes by clipping them onto one side of your hair for a fashionable look.

7. Hair Bands/Elastics: Use hair bands to tie your hair into ponytails, braids, or buns for a classic and practical style.

8. Hair Scarves or Bandanas: Tie a colorful scarf or bandana around your ponytail, bun, or as a headband for a boho-chic appearance.

9. Hair Chains: Experiment with delicate hair chains that can be woven into braids or draped along your hairline for a unique accessory.

10. Floral Accessories: Incorporate artificial flowers or floral crowns for a whimsical and romantic touch to your hairstyles, especially during spring and summer.

Written by Bernice Green

[thezsisters]

Look good, smell good: Important tips to smelling good.

1. Stay Hydrated

Maintaining sufficient water intake is essential for combating body odor caused by sweating. Sweating regulates body temperature but can lead to dehydration, resulting in weakness, fatigue, and heightened odors. Drinking at least 8 glasses of water daily helps keep the mouth hydrated, preventing dryness and bad breath.

2. Adjust Your Diet

The food you consume influences your body odor. While garlic and onions are nutritious, excessive consumption can cause prolonged body odor and affect how perfumes interact with your body. Opt for a diet rich in vegetables and fruits, containing proteins that contribute to a fresh and smooth body.

3. Select the Right Fragrance

Choosing a suitable fragrance requires effort and judgment. Ensure the chosen perfume, aftershave, or body spray provides at least 24 hours of lasting protection, making you feel comfortable and fresh throughout the day.

4. Apply Fragrance Strategically

Proper application of fragrance is crucial. Apply perfumes to pulse points—wrists, back of ears, and behind knees—allowing the fragrance to adapt to your body chemistry and release when your body heats up.

5. Consider Roll-On Perfume

Opt for roll-on perfume for a more targeted and cost-effective application. It offers direct and controlled application without over-spraying.

6. Spray Your Hairbrush

Avoid direct spraying on your hair to prevent damage to the scalp. Instead, spray your hairbrush for a subtle and pleasant scent without the chemical impact on your hair roots.

7. Attend to Clothing

The cleanliness of your clothes affects your overall scent. Use fragrant detergents and laundry soaps to enhance the freshness of your clothes, complementing your personal scent.

8. Utilize Lotions and Oils

Rather than layering multiple perfumes, use lotions or oils for a longer-lasting, moisturizing effect with a pleasant fragrance. These products complement other body care items.

9. Apply Shoe Spray Fragrance

Combat foot odor by using a shoe spray fragrance, especially when wearing shoes without socks. It acts as a perfume for the feet, ensuring a pleasant smell even after prolonged wear.

10. Shower Appropriately

Maintain cleanliness by showering according to your skin type, activity level, and preference. Focus on areas with more sweat glands, such as armpits, groin, and buttocks. Use deodorant or antiperspirant and consider individually wrapped wipes for freshness on the go.

11. Choose Your Fabrics Wisely

Avoid polyester clothing, as it can trap sweat and bacteria, leading to unpleasant odors. Opt for breathable fabrics to reduce the risk of body odor.

Remember, genetics and diet play a role in body scent, but practicing good hygiene and making thoughtful lifestyle choices can help you maintain a pleasant and fresh aroma.

Written by Ewurabena.

[thezsisters]

Healthy bodies for healthy living: 10 tips to stay healthy and fit.

1. Ensure Adequate Sleep

Maintaining a healthy body requires sufficient sleep. Inadequate sleep negatively impacts metabolism, mood, concentration, motor skills, stress hormones, cardiovascular health, and the immune system. Aim for 6-8 hours of sleep to support the body's healing, repair, and overall well-being.

2. Adopt a Well-Balanced Diet

Staying fit and healthy is closely tied to consuming a well-balanced diet. This involves incorporating a variety of foods in appropriate quantities, tailored to individual needs, and guided by medical advice. Prioritize easily digestible foods with the right proportions of proteins, vitamins, and minerals, steering clear of junk food and opting for fresh fruits, vegetables, nuts, and seeds.

3. Engage in Daily Exercise

Regular exercise is crucial for maintaining fitness. Whether it's a half-hour walk or a full-hour workout, exercise aids in weight management, improves blood circulation, and enhances muscle fitness. Combining daily exercise with a balanced diet is particularly beneficial for addressing issues like fatigue, stress, and depression.

4. Hydrate with Water

Staying healthy is simplified by staying hydrated. Aim for at least 16 glasses of water daily to support digestion, maintain energy levels, and naturally eliminate toxins through the skin and urine. Let water serve as the natural cleanser for your organs.

5. Purify Your Body

Detoxify your body by embracing a diet rich in fruits and juices, avoiding spices. This cleansing process purifies the bloodstream, eliminates toxins, and promotes a healthier, lighter, and rejuvenated body.

6. Never Skip Meals

To stay fit and healthy, especially in terms of maintaining a healthy weight, avoid skipping meals, particularly breakfast. Regular meals ensure sustained energy levels, preventing overeating later in the day.

7. Say No to Smoking and Drinking

Maintain fitness and health by steering clear of addictive habits like smoking and drinking. Cigarettes contain harmful compounds leading to serious health issues, while excessive alcohol consumption can result in high blood pressure, liver conditions, and memory impairment.

8. Embrace Yoga and Meditation

Achieve fitness at home through the practice of yoga and meditation. Research indicates that these practices simplify thought processes, foster internal healing, and bring about positive hormonal and bodily changes, aiding in stress and depression management.

9. Integrate Probiotics

Prioritize gut health for overall fitness, as a healthy gut supports immunity, heart health, and mental well-being. Research suggests that taking probiotics, beneficial bacteria offering health benefits, contributes to maintaining a balanced digestive system.

Written by Ewurabena.

[thezsisters]

The girly guide: 10 tips on how to dress in college during summer.

College just started, and you're in a dilemma of not knowing what to wear to class. Don't worry, here are some 10 tips on how to dress this summer for the girlies.

1. Lightweight Fabrics: Choose breathable like cotton and linen to stay cool in the summer heat.

2. T-Shirts and Tank Tops: Keep it casual with comfortable tees or tank tops in vibrant colours or patterns.

3. Shorts and Skirts: Opt for shorts or skirts for a relaxed and airy feel. They're versatile and perfect for warm weather.

4. Sundresses: Embrace the summer vibe with sundresses – easy, stylish, and suitable for various occasions.

5. Sandals or Sneakers: Keep your footwear comfortable and cool with sandals or lightweight sneakers for walking around campus.

6. Hats and Sunglasses: Protect yourself from the sun while adding a fashionable touch with hats and sunglasses.

7. Layer with Light Jackets: Evenings might cool down, so having a light jacket or sweater is practical for late-night study sessions.

8. Accessorize: Add flair with accessories like bracelets, earrings, or a stylish watch to elevate your look effortlessly.

9. Bold colours and prints: Experiment with vibrant colours and playful prints to bring energy to your summer wardrobe.

10.Backpacks or Tote Bags: Stay practical with a backpack or tote bag to carry your essentials and books comfortably.

Written by Bernice Green

[thezsisters]

Hair Diary: tips on growing healthy hair.

Here are some tips to grow and maintain healthy hair:

1. Balanced Diet: Ensure your diet includes a variety of nutrients like vitamins, minerals, and proteins, as they play a crucial role in hair health.

2. Hydration: Drink plenty of water to keep your body and hair hydrated. Dehydration can affect hair texture and strength.

3. Gentle Washing: Use a mild, sulfate-free shampoo, and avoid washing your hair daily to prevent stripping natural oils. Focus on the scalp when washing.

4. Conditioning: Apply a conditioner to the lengths of your hair to keep it moisturized and manageable. Consider a deep conditioning treatment occasionally.

5. Avoid Heat Damage: Minimize the use of heat-styling tools like straighteners and curling irons. If you must use them, use a heat protectant spray.

6. Regular Trims: Trim your hair every few months to prevent split ends and promote overall hair health.

7. Protective Styles: Consider protective hairstyles like braids or buns to reduce stress on your hair and prevent breakage.

8. Avoid Tight Hairstyles: Tight hairstyles can cause stress on the hair shaft and follicles, potentially leading to damage and hair loss.

9. Scalp Care: Keep your scalp clean and healthy. Consider massaging your scalp to stimulate blood flow, promoting hair growth.

10. Limit Chemical Treatments: Minimize the use of harsh chemical treatments, such as perms or excessive coloring, which can damage the hair shaft.

Written by Bernice Green.

[thezsisters]

Sleep Hygiene.

Why we need good sleep.

Quality sleep is crucial for mental well-being, and establishing good sleep hygiene is a serious and intentional endeavour. Consistency in bedtime and wake-up times, as recommended by Helpguide, aligns with your body's internal clock, enhancing sleep quality.

Prioritize sufficient sleep, as demonstrated by a University of Southern Florida study, which found a significant decline in mental and physical well-being after just three consecutive nights of inadequate sleep.

A night's sleep of fewer than six to eight hours is considered poor, so ensure your body receives the necessary rest. Strive to wake up naturally without an alarm, indicating adequate sleep. Regular exercise contributes to better nighttime sleep and reduced daytime sleepiness. If experiencing brief awakenings at night, focus on relaxation rather than stressing about falling back asleep.

Engage in non-stimulating activities if awake for more than 15 minutes. Manage worries by postponing them until morning. Daytime eating habits influence sleep,

Signs you are not getting enough sleep.

Your memory and focus feel dim.

You chug more caffeine.

You feel moody.

You crave junk food.

You gain weight.

You feel depressed

Your eyes show it: puffy, red, dark circles bags.