Thursday 23 February 2023
Healthy Feeding
Welcome to my blog about healthy eating! Eating right is essential for living a long, full life. This blog will cover the basics of how to make healthier dietary choices and provide resources that can help you stay on track with your nutrition goals.
When thinking about health food it’s important to remember not all foods are created equal – some nutrient-rich options may contain fewer calories but more fiber or protein than other options. It’s also important to recognize there isn’t one type of “healthy food;” incorporating vegetables, legumes, grains, proteins, and even indulgences (like dark chocolate!) into meals helps keep our bodies nourished and satisfied in balanced ways. Luckily, keeping up a good diet doesn't have be complicated - here are five simple steps that can guide you towards making healthier food choice:
1) Start by making small changes: Swap out processed snacks like chips with whole grain alternatives such as popcorn or brown rice cakes dipped in nut butter or hummus instead. Or try adding an extra inch of veggies onto each side dish when cooking dinner! Making these tiny adjustments will become habit over time and set you up for success.
2) Prioritize unprocessed foods whenever possible: Whenever given the option between packaged/prepared items vs put together yourself – opt for completing home-made recipes made from fresh ingredients if possible. These homemade dishes often taste better while providing us access to lots of healthful nutrients we don't get from refined products — plus they tend to cost less at bulk stores too!
3) Focus on quality rather than quantity: Try aiming for higher-quality fruits & vegetables (AKA organic!), grass fed meat cuts without added hormones etc., & seafood sources lower on contaminants like mercury than farmed fish varieties before selecting portions size etc.. Favoritte staples should come mostly from plant sources including nuts/seeds + beans/legumes which pack tons of energy as well satiating fibers while containing minimal saturated fats found mainly animal sources
4) Shop seasonally produced produce wherever you can : The benefits associated with buying locally grown seasonal ingredients go beyond just nutritional values (lessening pollutants incurred during import processes). Think vibrant colors offering intense flavor profiles due high content levels phytochemicals only found naturally occurring batches harvested ripe times near harvest cycles per areas
5) Don't forget about preparing smarter prossesses：Try switching traditional deep frying techniques steaming microwaving lightly boils stir fry methods when creating cuisine giving body crucuble intensity based vitamins largely destroyed heated temperatures former practices mentioned retain large amount polyphenols antioxidants prevent oxidative damage occur maintaining optimal metabolism functionality .
When thinking about health food it’s important to remember not all foods are created equal – some nutrient-rich options may contain fewer calories but more fiber or protein than other options. It’s also important to recognize there isn’t one type of “healthy food;” incorporating vegetables, legumes, grains, proteins, and even indulgences (like dark chocolate!) into meals helps keep our bodies nourished and satisfied in balanced ways. Luckily, keeping up a good diet doesn't have be complicated - here are five simple steps that can guide you towards making healthier food choice:
1) Start by making small changes: Swap out processed snacks like chips with whole grain alternatives such as popcorn or brown rice cakes dipped in nut butter or hummus instead. Or try adding an extra inch of veggies onto each side dish when cooking dinner! Making these tiny adjustments will become habit over time and set you up for success.
2) Prioritize unprocessed foods whenever possible: Whenever given the option between packaged/prepared items vs put together yourself – opt for completing home-made recipes made from fresh ingredients if possible. These homemade dishes often taste better while providing us access to lots of healthful nutrients we don't get from refined products — plus they tend to cost less at bulk stores too!
3) Focus on quality rather than quantity: Try aiming for higher-quality fruits & vegetables (AKA organic!), grass fed meat cuts without added hormones etc., & seafood sources lower on contaminants like mercury than farmed fish varieties before selecting portions size etc.. Favoritte staples should come mostly from plant sources including nuts/seeds + beans/legumes which pack tons of energy as well satiating fibers while containing minimal saturated fats found mainly animal sources
4) Shop seasonally produced produce wherever you can : The benefits associated with buying locally grown seasonal ingredients go beyond just nutritional values (lessening pollutants incurred during import processes). Think vibrant colors offering intense flavor profiles due high content levels phytochemicals only found naturally occurring batches harvested ripe times near harvest cycles per areas
5) Don't forget about preparing smarter prossesses：Try switching traditional deep frying techniques steaming microwaving lightly boils stir fry methods when creating cuisine giving body crucuble intensity based vitamins largely destroyed heated temperatures former practices mentioned retain large amount polyphenols antioxidants prevent oxidative damage occur maintaining optimal metabolism functionality .
I hope this blog provides some useful tips as reference points whether interested starting develop lifestyle centered around nutritious eating plan want expand knowledge existing framework's goal definitely consider started session classes their local culinary school certified professionals advise fundamentals endeavors !
Tuesday 21 February 2023
The Cabals At The Presidency Are Afraid Of Tinubu Because He Cannot Be Pushed Around' - Oshiomhole
The Former Governor of Edo state, and Former All Progressive Congress National Chairman, Comrade Adams Oshiomhole has alleged that certain personalities at the Presidency do not want Bola Tinubu to win the election because they are afraid of his character. Oshiomhole claimed that Asiwaju has always been a fighter in his life and that he always stands by the people against any government.
He pointed out that Asiwaju as Lagos state governor stood against the former President Olusegun Obasanjo in taking over the management of Lagos state. He illustrated further that Asiwaju was the only governor who defeated the Federal Government in court and also devised a means of paying the workers of the state after the withdrawal of allocation. According to Oshiomhole, Asiwaju's antecedents are threatening to the cabals at the Presidency.
He said, ''I regret that this hardship is on my people. But we know the main reason why they are doing all these things. Let me reveal one thing to you, the Cabals at the Presidency are afraid of Bola Tinubu because he cannot be pushed around. They know when he stands by the people, there is no way you are going to win against him.
When he fought Obasanjo, he told him that he cannot take over Lagos state. Obasanjo deployed policy, Army, and Inec but at the end of the day, they failed. Obasanjo withdraw the allocation to Lagos and Tinubu made another alternative for his people. The history is frightening for them so they doing everything to stop him.''
Nigeria News
Fani-Kayode Hospitalised After DSS Grilling – Lawyer
A former minister of Aviation, Femi Fani-Kayodeon Monday was absent at the Lagos State Special Offences Court in Ikeja in a forgery case filed against him.
The All Progressives Congress (APC) chieftain is being tried at the court over the alleged use of false documents, fabricated evidence and procuring the execution of documents before an Ikeja Special Offences Court.
The Economic and Financial Crimes Commission (EFCC) filed 12 counts of charges against Fani-Kayode.
The former minister in the charges was accused of tendering a forged medical report before Justice Daniel Osiagor of the Federal High Court in Lagos, where he is being prosecuted for alleged N4.9bn fraud.
Fani-Kayode’s lawyer, Wale Balogun at the resumed hearing of the matter on Monday, informed the court that his client is not in court.
He said, “We regret to announce to your lordship that the defendant is not in court due to health reasons, and secondly due to a running battle he has with both the DSS and the police.”
Balogun informed the court that “since the last time we were here, the defendant has been reporting every day at the DSS, and while he was doing this, the Nigeria Police invited him.
“Since we left here on the last date, he has not been able to have peace of mind, and that has affected his health.
On the 16th, he was at the hospital and on Saturday he was also readmitted at the National Hospital.
“Even now as we speak, he is also there, and based on this it has become imperative to seek your lordship’s indulgence not only to vacate today but the other days, 21 and 22.
“We humbly apply that those days be vacated to enable him to resolve those issues.”
The lawyer said he had shared some documents with the prosecution in that regard.
The EFCC prosecuting counsel, Bilikisu Buhari in his response said, “The defence counsel this morning, shared with us two documents; one is a medical report and another from the Nigeria Police.
“In the circumstance, we leave the decision to the discretion of the court.”
The defendant who was arraigned on December 17, 2021, pleaded not guilty to the charge against him.
The presiding judge, Justice Olubunmi Abike-Fadipe after listening to the lawyers adjourned the case till May 24 and 25 for the continuation of trial.
Fani-Kayode was grilled by the DSS over some comments he made online.
Monday 20 February 2023
WAR AGAINST CRIME
POLICE
Nigeria Inspector General of Police (IGP) Usman Alkali Baba led some senior officers of the Force to range practice at Deidei Range, Abuja.
The IGP displayed his skills on use of various types of rifles and weapons during the range practice which includes marksmanship, musketry, Baton and Rifle Exercise (BARE), combat craft and many other.
HEALTHY LIVING
What is healthy living?
"Healthy living" to most people means both physical and mental health are in balance or functioning well together. In many instances, physical and mental health are closely linked, so that a change (good or bad) in one directly affects the other. Consequently, some of the tips will include suggestions for emotional and mental "healthy living."
This article is designed to give tips to readers about how they can improve or augment actions in their life to have a healthy lifestyle; it is not meant to be all inclusive but will include major components that are considered to be parts of a lifestyle that lead to good health. In addition to the tips about what people should do for healthy living, the article will mention some of the tips about avoiding actions (the don'ts) that lead to unhealthy living.
Healthy eating (diet and nutrition)
All humans have to eat food for growth and maintenance of a healthy body, but we humans have different nutrition requirements as infants, children (kids), teenagers, young adults, adults, and seniors. For example, infants may require feeding every 4 hours until they gradually age and begin to take in more solid foods. Eventually they develop into the more normal pattern of eating three times per day as young kids. However, as most parents know, kids, teenagers, and young adults often snack between meals. Snacking is often not limited to these age groups because adults and seniors often do the same.
Tips for everyday healthy eating:
- Eat three healthy meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.
- The bulk of food consumption should consist of healthy foods, such as fruits, vegetables, whole grains, and fat-free or low-fat milk products.
- Incorporate lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts) into a healthy diets.
- Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.
- Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
- Healthy snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.
- Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption.
- Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain.
- If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse.
- Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.
- Avoid heavy meals in the summer months, especially during hot days.
- A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their diet.
- Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.
- Avoid eating raw or undercooked meats of any type.
Sunday 19 February 2023
NEWS POLITICS
How Politicians Are Copying Wike's Strategy To Beat Naira Scarcity & INEC's BVAS - Media Source
Amid palpable tension in the country's political landscape occasioned by the contentious naira redesign initiated by the Central Bank of Nigeria (CBN) as well as the newly signed Electoral Act being implemented by the Independent National Electoral Commission (INEC) ahead of the general elections, a media source has come out to reveal how politicians have begun to draw inspiration from the unconventional strategy that was recently deployed by Rivers State Governor, Nyesom Wike to secure victory for his party in the state.
According to a report by The VANGUARD, the source, who happens to be a top leader in a major political party, revealed that INEC's introduction of the Bimodal Voter Accreditation System (BVAS) has forced his party to deploy Wike's strategy in which he appointed 200,000 political aides at once, adding that they are doing it on a much larger scale.
He said; "Wike appointed two hundred thousand aides, we are doing a similar thing but on a larger scale. We mobilized over 1 million people for voter registration and ensured they got their Permanent Voters Cards (PVC). The 2023 elections will be different from the past because of the BVAS and the redesigning of the naira. In the past, an officer in charge of some polling units in a Ward may be given five hundred thousand or one million naira. From the money, he will take care of agents and INEC officials and we will take charge of the process.
With BVAS, things have changed. But we are politicians and we know how to play the game. We have mobilized real people, real voters, up to one million in some Local Government Areas. We have started giving them allowances of 10,000 naira every month and it will continue till the end of the election. We transfer the money into their bank accounts."
On the issue of the naira redesign policy, the source pointed out that though politicians will be seriously affected, he believes, however, that voters will be affected more due to the hardship and desperation created by the scarcity. According to him, in the past when as much as 5000 to 20,000 naira may have been required to buy votes from an opposition stronghold, the currency scarcity may force some electorate to sell their votes for as low as 1000.
EASY MANGO MOJITO RECIPE
WHY YOU'LL LOVE THIS MANGO MOJITO
- Refreshing flavor: Mango adds a sweet and fruity twist to the traditional mojito, making it a perfect summer drink.
- Perfect balance of sweet and tart: The sweetness of the mango is balances out the tartness of the lime juice. This makes it a well-rounded cocktail.
- Easy to make: Mango mojitos are simple to make, requiring just a few ingredients that are easily available.
- Great as a mocktail: Mango mojitos are easily made with or without alcohol.
- Pretty and perfect: Mango mojitos are visually appealing, with their bright yellow color and fresh garnish.
INGREDIENTS FOR THIS RECIPE
- Mango Nectar: One of the key ingredients of a mango mojito is, of course, fresh mango nectar.
- Lime Juice: Freshly squeezed lime juice is a must for a classic mojito, and it also helps to balance out the sweetness of the mango. You'll need about 1 tablespoon of lime juice per cocktail.
- Sugar: Muddle the sugar with the mint leaves to release a distinct sweet herby flavor.
- Mint Leaves: Fresh mint leaves add a bright, herbal flavor to the mango mojito. Use about 5-8 leaves per cocktail.
- Club Soda: Club soda provides the fizz in the mango mojito, and it helps to balance out the flavors.
- White Rum: A classic mojito is typically made with white rum, but you can use any type of rum that you prefer. If you're not a fan of alcohol, you can skip the rum and still enjoy a delicious mocktail.
- Ice: Ice is essential for keeping the mojito cold and refreshing.
Optional garnish: A sprig of fresh mint or a slice of lime adds a touch of visual appeal to the mango mojito.
With these ingredients, you'll be able to make a delicious mango mojito that is perfect for sipping on a hot summer day.
The sweet and tangy flavors of the mango and lime, combined with the bright and herbal flavor of the mint, make for a well-rounded cocktail that is sure to please.
10 Evidence-Based Benefits of Green Tea
Green tea is loaded with antioxidants. Among its benefits, it may help support brain function and fat loss, help reduce the chance of developing heart disease, and offer some protection against cancer.
Green tea is touted to be one of the healthiest beverages on the planet that may have many potential health benefits.
Here are 10 possible health benefits of green tea.
Green tea is more than just a hydrating beverage.
The green tea plant contains a range of healthy compounds that make it into the final drink (
Tea is rich in polyphenols, which are natural compounds that have health benefits, such as reducing inflammation and helping to fight cancer.
Green tea contains a catechin called epigallocatechin-3-gallate (EGCG). Catechins are natural antioxidants that help prevent cell damage and provide other benefits.
These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals play a role in aging and many types of diseases.
EGCG is one of the most powerful compounds in green tea. Research has tested its ability to help treat various diseases. It appears to be one of the main compounds that gives green tea its medicinal properties (
Green tea also has small amounts of minerals that can benefit your health.
Try to choose a higher quality brand of green tea, because some of the lower quality brands can contain excessive amounts of fluoride (
That being said, even if you choose a lower quality brand, the benefits still outweigh any risk.
Green tea does more than just keep you alert, it may also help boost brain function.
The key active ingredient is caffeine, which is a known stimulant.
It doesn’t contain as much as coffee, but enough to produce a response without causing the jittery effects associated with taking in too much caffeine.
Caffeine affects the brain by blocking an inhibitory neurotransmitter called adenosine. This way, it increases the firing of neurons and the concentration of neurotransmitters like dopamine and norepinephrine (
Research has consistently shown that caffeine can improve various aspects of brain function, including mood, vigilance, reaction time, and memory (
However, caffeine isn’t the only brain-boosting compound in green tea. It also contains amino acid L-theanine, which can cross the blood-brain barrier (7)
L-theanine increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. It also increases dopamine and the production of alpha waves in the brain.
Many people report having more stable energy and being much more productive when they drink green tea, compared with coffee.
If you look at the ingredients list for any fat burning supplement, chances are, green tea will be on there.
This is because, according to research, green tea can increase fat burning and boost metabolic rate (12
In one study involving 10 healthy men, taking green tea extract increased the number of calories burned by 4%. In another involving 12 healthy men, green tea extract increased fat oxidation by 17%, compared with those taking a placebo (
However, some studies on green tea don’t show any increase in metabolism, so the effects may depend on the individual and how the study was set up
Caffeine may also improve physical performance by mobilizing fatty acids from fat tissue and making them available for use as energy
Two separate review studies reported that caffeine may increase physical performance by approximately 11–12% (
Cancer is caused by uncontrolled growth of cells. It’s one of the world’s leading causes of death.
Research has shown that oxidative damage can lead to chronic inflammation, which can lead to chronic diseases, including cancers. Antioxidants can help protect against oxidative damage (
Green tea is an excellent source of powerful antioxidants.
Research has linked green tea compounds with a reduced risk of cancer, including the following studies:
- Breast cancer. A comprehensive review of observational studies found that women who drank the most green tea had an approximately 20–30% lower risk of developing breast cancer, one of the most common cancers in women (
21 ). - Prostate cancer. One study observed that men drinking green tea had a lower risk of advanced prostate cancer
- Colorectal cancer. An analysis of 29 studies showed that those drinking green tea were around 42% less likely to develop colorectal cancer
Many observational studies indicate that green tea drinkers are less likely to develop several types of cancer, but more high quality research is needed to confirm these effects
To get the most health benefits, avoid adding milk to your tea. Some studies suggest it can reduce the antioxidant value in some teas.
Not only can green tea improve brain function in the short term, it may also protect your brain as you age.
Alzheimer’s disease is a common neurodegenerative disease and the most common cause of dementia in older adults
Parkinson’s disease is another common neurodegenerative disease and involves the death of dopamine-producing neurons in the brain.
Several studies show that the catechin compounds in green tea can have various protective effects on neurons in test tubes and animal models, possibly lowering the risk of dementia.
The catechins in green tea also have benefits for oral health.
Test-tube studies suggest that catechins can suppress the growth of bacteria, potentially lowering the risk of infections
Streptococcus mutans is a common bacterium in the mouth. It causes plaque formation and is a leading contributor to cavities and tooth decay.
Studies indicate that the catechins in green tea can inhibit the growth of oral bacteria in the lab, but no evidence shows that drinking green tea has similar effects.
However, there’s some evidence that green tea may reduce bad breath.
The rates of type 2 diabetes are increasing in recent decades. The condition now affects about 1 in 10 Americans (
Type 2 diabetes involves having elevated blood sugar levels, which may be caused by insulin resistance or an inability to produce insulin.
Studies show that green tea may improve insulin sensitivity and reduce blood sugar levels (
One study in Japanese individuals found that those who drank the most green tea had an approximately 42% lower risk of type 2 diabetes
According to a review of 7 studies with a total of 286,701 individuals, tea drinkers had an 18% lower risk of diabetes (
Cardiovascular diseases, including heart disease and stroke, are the leading causes of death worldwide.
Studies show that green tea may improve some of the main risk factors for these diseases, which includes improving total cholesterol and LDL (bad) cholesterol levels.
Green tea also increases the antioxidant capacity of the blood, which protects the LDL particles from oxidation, which is one part of the pathway toward heart disease .
Given the beneficial effects on risk factors, it may not be surprising that people who drink green tea have up to a 31% lower risk of dying from a cardiovascular disease.
Given that green tea can boost the metabolic rate in the short term, it makes sense that it could help you lose weight.
Several studies show that green tea may help reduce body fat, especially in the abdominal area.
One of these studies was a 12-week randomized controlled study involving 240 people with obesity.
In this study, those in the green tea group had significant decreases in body fat percentage, body weight, waist circumference, and belly fat, compared with those in the control group (
However, some studies don’t show a statistically significant increase in weight loss with green tea, so researchers need to perform further studies to confirm this effect.
Given that some compounds in green tea may help protect against cancer and heart disease, it makes sense that it could help you live longer.
In one study, researchers studied 40,530 Japanese adults over 11 years. Those who drank the most green tea — 5 or more cups per day — were significantly less likely to die during the study period:
- Death of all causes: 23% lower in women, 12% lower in men
- Death from heart disease: 31% lower in women, 22% lower in men
- Death from stroke: 42% lower in women, 35% lower in men
Another study involving 14,001 older Japanese individuals found that those who drank the most green tea were 76% less likely to die during the 6-year study period
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