Category: Uncategorized

FIRST WOMAN ON RECORD TO TRAVEL EVERY COUNTRY IN THE WORLD

Cassie De Pecol

Cassie De Pecol

Cassandra (Cassie) De Pecol, the woman who visited every country in the world alone, should be your travel inspiration if you are craving some. Not just the first woman to do so, she is also the fastest person in the world to have done this feat.

Cassie is a solo traveller from America and is also a philanthropist, author, speaker as well as Ironman athlete; her trip across all the 196 countries in the world was also a solo feat.

Traveling to all the world’s 196 sovereign nations in 18 months and 26 days, Cassie De Pecol made the trip in less than half the time it took the previous Guinness World Record holder. She was also the fastest to do.

As a woman, Cassie was always warned about the danger of the Big Bad World. She was told to stay safe or else she would get raped, beaten,
or killed but one day Cassie decided to face her fear by doing something no woman has ever done before.

She wanted to see every country in the world and she also wanted to beat every man by being the fastest It was a huge challenge because to be on the Guinness World Records there were a lot of rules. She cannot spend longer than 14 days in any country. She cannot just drive through a country and she must have physical proof of being in all countries including North Korea.

De Pecol was 23 years old when she began planning her journey, and in the beginning she had no funding. During the year and a half that she spent planning her trip, she says she saved $10,000 by babysitting, then went about acquiring sponsors.

She packed her bags and began her journey to visit all 196 countries in world.

As a world traveller racing against the clock. She faced a gazillion problems she said “I mean from bribes got the police involved twice and these situations that were out of my control”.


And as a woman it was even more difficult but she did everything to protect herself.

She said “Through out my trip i made sure to keep in touch with friends and family via Instagram, texting phone, calls and GPS”.

Thought-out the whole journey she didn’t find danger only kindness everywhere. She saw humanity was beautiful. She met mayor’s, ministry’s and even one she met the king of spain and eventually, she went to write a whole book about her journey.

At end of the day Cassie beat the record at 18 months and 10 days.
One and a half years to visit the entire planet. Faster than any other human ever!

This is what women can do when they have no limits. They travel the world alone, become peace ambassadors and even beat us men at our own game!

We should stop teaching girls to be afraid. We should encourage them to go out there to pursue their dreams to break records and to do things

Better than anyone else in the world.

5 of The Best Vegetables to Eat Daily for Healthy Lifestyle

Vegetables are packed with nutrients – Filled with crucial immune-boosting antioxidants, fiber, B-vitamins, and minerals, that can make a big impact on your health.

all vegetables are healthy vegetables, but here are a list of my top favorites:

1. Carrots

The carrot is a root vegetable, usually orange in colour, though purple, black, red, white, and yellow cultivars exist.

• 25 calories
• 6 grams of carbohydrates
• 2 grams of fiber
• 3 grams of sugar
• 0.5 grams of protein

Carrots are rich in vitamins, minerals, and fiber. They are also a good source of antioxidants.

Carrots contain vitamin A, and a vitamin A deficiency may result in xerophthalmia, a progressive eye disease. Xerophthalmia can cause night blindness or difficulty seeing when levels of light are low.

Carrots contain many antiseptic and antibacterial properties that make them ideal for boosting the immune system. Not only that, they are a rich source of vitamin C, stimulating the activity of white blood cells, and are an important core of the human body system.

Carrots also reduce the risk of colon cancer and breast cancer.

There was a myth during the World War II that one who regularly eats carrot has a clear vision even in the dark.

2.  Beets

The beetroot is the taproot portion of a beet plant, usually known in Canada and the USA as beets while the vegetable is referred to as beetroot in British English, and also known as the table beet, garden beet, red beet, dinner beet or golden beet.

•  9.56 grams of Carbohydrates
•  6.76 grams of Sugars
•  2.8 grams of Dietary fiber
•  0.17 grams of Fat
•  1.61 grams of Protein

The health benefits of beets are wide ranging. Like most other plant-based foods, beets are high in nutrients yet low in calories. Their antioxidants also offer additional benefits, such as reduced risk of cellular damage.

Beetroot and its juice help your heart and lungs work better during exercise. Nitric oxide from beets increases blood flow to your muscles. Some athletes eat beetroot or drink beet juice when exercising to improve their performance.

Beets are high in fiber and promote the growth of good bacteria in your gut. Having plenty of healthy bacteria in your digestive system helps fight disease and boost your immune system. Fiber also improves digestion and reduces the risk of constipation.

3. Tomatoe

Fun fact: Many nutritionists consider tomatoes both vegetables and fruits.

Tomatoes are a significant source of umami flavor. The tomato is consumed in diverse ways, raw or cooked, in many dishes, sauces, salads, and drinks. While tomatoes are fruits botanically classified as berries they are commonly used as a vegetable ingredient or side dish.

3.9 grams of Carbohydrates

2.6 grams of Sugars

1.2 grams of Dietary fiber

0.2 grams of Fat

0.9 grams of Proteins

Lycopene is an antioxidant — it fights molecules called free radicals that can damage your cells and affect your immune system. Because of that, foods high in lycopene, like tomatoes, may make you less likely to have lung, stomach, or prostate cancer. Some research shows they might help prevent the disease in the pancreas, colon, throat, mouth, breast, and cervix as well.

Tomatoes’ vitamin C and vitamin A content is good for your skin. According to the Linus Pauling Institute at Oregon State University, vitamin C is necessary for collagen production, which keeps your skin looking youthful and aids in wound healing, and vitamin A is a compound in retinoids, which are popular in anti-aging skin treatments.

The lycopene in tomatoes works synergistically with other antioxidant vitamins (like vitamins A, E, and C) to provide compounding benefits for heart health. Some studies demonstrate a relationship between the lycopene in tomatoes and a reduction in oxidized LDL and arterial plaque.4 Tomatoes also contain potassium, which is well-known to reduce blood pressure.

4. Sweet Potatoes

Cooked sweet potato (baked in skin) is 76% water, 21% carbohydrates, 2% protein, and contains negligible fat (table). In a 100 gram reference amount, baked sweet potato provides 90 calories, and rich contents (20% of more of the Daily Value, DV) of vitamin A (120% DV), vitamin C (24% DV), manganese (24% DV), and vitamin B6 (20% DV). It is a moderate source (10-19% DV) of some B vitamins and potassium.

• 20.7 grams of Carbohydrates
• 7.05 grams of Starch
• 6.5 grams of Sugars
• 3.3 grams of Dietary fiber
• 0.15 grams of Fat
• 2.0 grams of Protein

Specific types of sweet potatoes may also contain additional benefits. For example, Caiapo is a type of white sweet potato that may have an anti-diabetic effect.

In one study, people with diabetes were given 4 grams of Caiapo daily over 12 weeks, leading to a reduction in both blood sugar and blood cholesterol levels

Carotenoids in sweet potatoes might lower your risk for cancer. Purple sweet potatoes are high in another natural compound called anthocyanin that might lower your chances of getting colorectal cancer.

About 12% of the starch in sweet potatoes is resistant starch, a filling, fiber-like substance your body doesn’t digest and absorb. One study found that replacing just 5.4% of total carbohydrate intake with resistant starch resulted in a 20 to 30% increase in fat burning after a meal.

5. Spinach

Spinach is a leafy green flowering plant native to central and western Asia. It is of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae. Its leaves are a common edible vegetable consumed either fresh, or after storage using preservation techniques by canning, freezing, or dehydration. It may be eaten cooked or raw, and the taste differs considerably; the high oxalate content may be reduced by steaming.

20 grams of Calories
0 grams of Fat
64.6 mg of Sodium
3 grams of Carbohydrates
2 grams of Fiber
0 grams of Sugars
2 grams of Protein
410 mg of Vitamin K
24 mg of Vitamin C

Raw spinach is 91% water, 4% carbohydrates, 3% protein, and contains negligible fat. In a 100 g (3.5 oz) serving providing only 23 calories, spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. It is a rich source (20% or more of the Daily Value, DV) of vitamin A, vitamin C, vitamin K, magnesium, manganese, iron and folate. Spinach is a good source (10-19% of DV) of the B vitamins riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber. Although spinach is touted as being high in iron and calcium content, and is often served and consumed in its raw form, raw spinach contains high levels of oxalates, which block absorption of calcium and iron in the stomach and small intestine. Spinach cooked in several changes of water has much lower levels of oxalates and is better digested and its nutrients absorbed more completely.

Spinach is also a very good source of zinc, dietary fiber, phosphorus, vitamin B1 and choline. It contains a unique and beneficial mixture of phytonutrients, as well as anti-oxidants, flavonoids and carotenoids.

Like most dark, leafy greens, spinach has nutrients that offer several health benefits. Spinach is a non-starchy vegetable that’s perfect for anyone who is watching their carbohydrate intake or trying to boost their health.

Healthy Food Benefits Of Eating Fruits


Minerals and vitamins are other nutrients that are also important in your diet to help your body stay healthy.

A healthy diet comprises a combination of different foods.

1. Apples

A raw apple is 86% water and 14% carbohydrates, with negligible content of fat and protein. A reference serving of a raw apple with skin weighing 100 grams provides 52 calories and a moderate content of dietary fiber. Otherwise, there is low content of micronutrients, with the Daily Values of all falling below 10%, indicating a nutritionally poor food source.

• Calories: 52
• Water: 86%
• Protein: 0.3 grams
• Carbs: 13.8 grams
• Sugar: 10.4 grams
• Fiber: 2.4 grams
• Fat: 0.2 grams

Benefits

1. Apples May Lower High Cholesterol and Blood Pressure

2. Eating Foods With Fiber, Including Apples, Can Aid Digestion

3. Apples Can Support a Healthy Immune System

4. Eating Apples Can Support Healthy Weight Loss

5.Protecting bones

6. Helps keep teeth healthy and white

7. Keeps the heart healthy

8. Good for Diabetics and Blood Sugar regulation

9. Boost Brain Power

10. Apples can help asthma sufferers

2. Banana

Raw bananas (not including the peel) are 75% water, 23% carbohydrates, 1% protein, and contain negligible fat. A 100-gram reference serving supplies 89 Calories, 31% of the US

Bananas are a good source of several vitamins and minerals, especially potassium, vitamin B6, and vitamin C

recommended Daily Value of vitamin B6, and moderate amounts of vitamin C, manganese and dietary fiber, with no other micronutrients in significant content

Many types and sizes exist. Their color usually ranges from green to yellow, but some varieties are red.

• Calories: 89
• Water: 75%
• Protein: 1.1 grams
• Carbs: 22.8 grams
• Sugar: 12.2 grams
• Fiber: 2.6 grams
• Fat: 0.3 grams

Benefits

1. Bananas help to build lean muscle.

2. Bananas help your muscles recover faster.

3. Eat a banana before bed and you may sleep better.

4. Bananas may help regulate blood pressure levels.

5. Bananas can help you look less bloated.

6. Bananas may reduce bad cholesterol levels.

7. You’ll support a healthier digestive system.

8. The fruit may support regular bowel movements.

9. The sugar in bananas is a good source of energy.

10. Bananas can help your body burn fat.

11. The pectin in bananas can help detoxify your body.

3. Oranges

This popular citrus fruit is particularly known for its vitamin C content. However, oranges contain a range of other plant compounds and antioxidants that may reduce inflammation and work against disease.

Oranges are a healthy source of fiber, vitamin C, thiamine, folate, and antioxidants. They have multiple health benefits.

• Calories: 47
• Water: 87%
• Protein: 0.9 grams
• Carbs: 11.8 grams
• Sugar: 9.4 grams
• Fiber: 2.4 grams
• Fat: 0.1 grams

Benefits

1. Healthy immune system

2. High in Vitamin C

3. Prevents skin damage

4. Keeps blood pressure under check

5. Controls blood sugar level

6. Lowers the risk of cancer

7. Good eye health

8. Reduce Weight

9. Fights Infection, Cold, and Flu

10. Treats Bad Breath

4. Avocados

Raw avocado flesh is 73% water, 15% fat, 9% carbohydrates, and 2% protein. In a 100 gram reference amount, avocado supplies 160 calories, and is a rich source (20% or more of the Daily Value, DV) of several B vitamins (such as 28% DV in pantothenic acid) and vitamin K (20% DV), with moderate contents (10-19% DV) of vitamin C, vitamin E, and potassium. Avocados also contain phytosterols and carotenoids, such as lutein and zeaxanthin.

Numerous studies have found that a predominantly plant-based diet that includes foods such as avocados can help to decrease the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion and hair, increased energy, and overall lower weight.

• Vitamin K: 26%
• Folate: 20%
• Vitamin C: 17%
• Potassium: 14%
• Vitamin B5: 14%
• Vitamin B6: 13%

Benefits

1. Eating avocado aids weight loss

2. Protection of one’s eyesight

3. Lowers risk of heart diseases and cholesterol

4. Improve oral health

5. Maintain healthy skin

6. Impressive nutritional value

7. May support heart health

8. May help to lower cholesterol

9. Reduces depression

10. Keeps your skin shiny

5. Blueberries

Blueberries are a very popular, tasty fruit native to North America but grown commercially across the Americas and Europe.

Blueberries are low in calories and fat yet provide decent amounts of healthy fiber.

• Calories: 57
• Water: 84%
• Protein: 0.7 grams
• Carbs: 14.5 grams
• Sugar: 10 grams
• Fiber: 2.4 grams
• Fat: 0.3 grams

Benefits

1. May reduce acne-related inflammation

2. Topical products may improve skin health

3. Boosts Immunity

4. Source of Antioxidants

5. Can Undo Damage of a High Fat Diet

6. Reduces Risks of Heart Diseases

7. Boosts Brain Health

8. Regulating Blood Sugar

9. Good Source of Vitamins, Minerals and Fiber

10. Glowing Skin and  Hair Growth

Keep Mosquitoes Away by Planting Certain Plants in Your Garden.

1. Lavender

The pleasant fragrance of lavender is perceived as offensive by mosquitoes. As an added bonus, lavender also has anti-fungal and antiseptic properties.

2. Marigold

Marigolds are an easy to grow flower that contains thiophenes, a compound with insect repellent properties.

3. Rosemary

This plant is commonly used to flavor dishes, but it’s woody aroma is also effective in keeping mosquitoes, cabbage moths, and carrot flies at bay.

4. Geraniums

Geraniums are an incredibly attractive decorative plant that can also deter mosquitoes and several types of pests.

5. Basil

Basil isn’t just a tasty herb that you can use to season your favourite Italian food, but it’s also a handy natural mosquitoes repellent.

6. Peppermint

Here’s another herb that serves more purpose than just culinary use. Studies have found that peppermint oil can repel malaria, filarial and yellow fever vectors for a period of 60-180 mins.