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Courage To Stay Healthy

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Most dieters try to control overeating by the use of willpower. I know because I’ve tried it myself.

My mother was a marvelous cook, and often before visiting her I would decide I was not going to break my dietary routine. I would try to envision myself refusing all the freshly baked pies, muffins, and breads. In my mind, I repeated over and over, “I will not overeat.”

As soon as I stepped inside the house, I would smell a freshly baked pie.  My mind told me, “yum! You’ve had that before.” My emotions said, “You like that kind of pie, and your mother made it just for you.” My will would try to respond with “I shouldn’t eat any.”

My willpower usually worked until I sat down at the table with my mother. Then she would say, “Come on, help me finish this up. It will never be better than now!” “Have another piece; you eat like a mouse.” “You can diet when you get back home; enjoy yourself while you are here on vacation.”

That’s when I discovered that willpower is not enough. It takes more than will power to stop that kind of temptation. What is  the remedy? It takes courage to adopt a new lifestyle and sustain it.

A Little Change Could Help

The  pastries actually convert very quickly to sugar. In fact if you put a piece of white bread in your mouth for a few minutes, you will notice a sweet taste. The starch is converted to glucose. Yes your white bread is fortified with important vitamins and minerals, such as iron and folic acid and contain a little fraction of protein and  fiber . But for the most part, refined carbohydrates are sweet nothings.

Have you ever mixed a little water into a big bowl of white flour? What do you get? Paste! And that is what too many biscuits and processed foods are becoming in your digestive tract. It may sound extreme but they are junk foods.

So in  order to save my myself from overeating  junk food when I am on vacation, I decided to always get some fruits and vegetables such that even when I unavoidably indulge, I can always take my fruits and vegetable which are rich in fibre. It takes plenty of courage to start something new and stick to it.

In centuries past, the base of people’s diet looked much different than today. It contains large amounts of fibre, the most neglected elements of Nigerian diet. The average person only gets about ten to fifteen grams of fibre per day. We need an absolute minimum of thirty grams. The best sources are fruits, vegetables, whole grains, and especially beans. As a rule of thumb, an average serving of fruits or veggies contains about two to four grams. That means you will need the equivalent of ten servings to meet your minimum fibre requirement.

Some of the best sources of fibre are corn, beans, and legumes at five to seven grams per half cup! Also remember that it is very important to increase your water intake as you increase your fibre.

Many cultures with diets that are high in fibre (up to 50 or more grams per day) have very low rates of heart disease and cancer. Fibre is essential for good health and has been linked to the prevention of many other diseases as well.

A recent journal  of Medical Association, read that  of 65000 women ages 40-65, a diet high in sugar and low in fibre more than doubles a woman’s risk of developing Type 11 (adult onset) diabetes over a diet low in sugar and high in fiber.

So what is fibre? It is the indigestible part of plant food and there are two kinds- soluble and insoluble. Think of the soluble fibre as a sponge that soaks up fluid and excess dietary fat as it travels through the digestive tract.

Imagine the insoluble fibre like a scrub brush cleaning up the walls of your intestines as it travels the miles and miles of it’s journey. Fibre absorbs large quantities of water in your digestive tract. That’s one of the reasons it keeps food moving through at a healthy rate.

Fibre is not just for regularity. It also helps notch up your energy, and that’s because it slows the release of  carbohydrate into your bloodstream, thus steadying your blood sugar. Let me give you an example. If you drink a glass of orange juice, the fructose (or natural fruit sugar) in the juice would quickly move into your bloodstream and your blood sugar would rise. That will give you an immediate boost of energy. But the downside is that it also falls as quickly as it rose. Within a short period of time your energy is waning. You’re much better off eating an orange.

Fibre is a key to weight control. Stabilise your blood sugar throughout the day by including fiber in every meal or snack. Over time, you will be amazed at your energy level. You will probably have less sugar craving as well. And because fibre passes through the digestive system intact , not all it’s  calories stay with the body.

Fibre-rich foods typically take a longer time to eat than fatty foods, thereby providing sufficient time for satiety to be attained and overeating to be avoided. High-fibre foods also contain mass, which fills the stomach, producing a “stick to the ribs” feeling-a psychological benefit. And there are many other benefits you get from  fibre, these includes:

•Decrease in fat absorption.

•Stabilises blood sugar

•Promotes digestion

•Fills you up

•Lowers blood pressure

•Lowers serum cholesterol

•Helps prevent digestive diseases

•Promotes regularity

• Contributes to bowel cleansing.

Lastly, look for situations to be active. Take several daily 10-15 minute brisk walks and increase your activity by doing things like taking the stairs instead of the elevator. This serves to increase your calorie burn even more. People who are consistently on the go can add 20% to their energy expenditure over the day

The secret to permanent weight loss is training your body to be a more efficient calorie-burning engine by maximizing your metabolism.  Be courageous.

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Posted in Nigeria News. A DisNaija.Com network.

Source: PM News

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Nigeria News

Kano Transfers Over 1,000 Almajiris To Different States Amidst COVID-19 Pandemic

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The Kano State Government on Saturday said it has transferred 1,098 ‘almajiris’ to different states of the country.

The commissioner for local government, Murtala Garo, disclosed this while presenting a report before the state’s task force on COVID-19 at the government house, Kano.

Almajiris are children who are supposed to be learning Islamic studies while living with their Islamic teachers. Majority of them, however, end up begging on the streets of Northern Nigeria. They constitute a large number of Nigeria’s over 10 million out-of-school children.

Mr Garo said the Kano government transported 419 almajiris to Katsina, 524 to Jigawa and 155 to Kaduna. He said all of them tested negative for coronavirus before leaving the Kano State.

Despite the coronavirus test done in Kano for the almajiris, the Jigawa government earlier said it would quarantine for two weeks all the almajiris that recently arrived from Kano.

Mr Garo said another 100 almajiris scheduled to be taken to Bauchi State also tested negative to COVID-19.

In a remark, Governor Abdullahi Ganduje said the COVID-19 situation in Kano was getting worse. He appealed for a collaborative effort to curtail the spread of the virus in the state.

Mr Ganduje, who commended residents for complying with the lockdown imposed in the state, said the decision was taken to halt the spread of the virus.

Kano State, as of Saturday night, has 77 coronavirus cases, according to the Nigeria Centre for Disease Control.

The decision to transfer the Kano almajiris is part of the agreement reached between Northern governors that almajiris in each state be transferred to their states of origin.

However, even before the latest agreement by the governors, the Kano government had been transferring almajiris to other states and neighbouring countries after it banned street begging in the state, most populous in Northern Nigeria.

Despite the transfers, however, no concrete step has been taken to ensure such children do not return to Kano streets as there is freedom of movement across Nigeria although interstate travel was recently banned to check the spread of the coronavirus.

 

Sourced From: Premium Times Nigeria

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Nigeria News

COVID-19: ‘Bakassi Boys’ Foil Attempt To Smuggle 24 Women Into Abia In Container

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By Ugochukwu Alaribe

Operatives of the Abia State Vigilante Service, AVS, popularly known as ‘Bakassi Boys’ have arrested 24 market women hidden in a container truck, at Ekwereazu Ngwa, the boundary community between Abia and Akwa Ibom states.

The market women, said to be  from Akwa Ibom State, were on their way to Aba, when they were arrested with the truck driver and two of his conductors for violating the lockdown order by the state government.

Driver of the truck, Moses Asuquo, claimed he was going to Aba to purchase stock fish, but decided to assist the market women, because they were stranded.

A vigilante source told Sunday Vanguard that the vehicle was impounded while the market women were sent back to Akwa Ibom State.

Commissioner for Home Land Security, Prince Dan Okoli, who confirmed the incident, said that  smuggling of people into the state poses great threat to the state government’s efforts to contain the spread of COVID- 19.

 

Sourced From: Vanguard News

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Nigeria News

Woman Kills Her Maid Over Salary Request

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Operatives of the State Criminal Investigation and Intelligence Department (SCIID), Yaba of the Lagos State police command have arrested one Mrs Nene Steve for allegedly killing her maid, Joy Adole

The maid was allegedly beaten to death by Nene for requesting for her salary at their residence located at 18, Ogundola Street, Bariga area in Lagos.

Narrating the incident, Philips Ejeh, an elder brother to the deceased said that he was sad when they informed him that his sister was beaten to death.

He explained that the deceased was an indigene of Benue State brought to Lagos through an agent and started working with her as a maid  in January 2020.

‘’She reported that her boss refused to pay her and anytime she asked for her salary she will start beating her.

She was making an attempt to leave the place but due to the total lockdown she remained there until Sunday when her boss said she caught her stealing noodles and this led to her serious beating and death,’’ Ejeh said.

He called on Lagos State Government and well- meaning people in the country to help them in getting justice for the victim.

The police spokesman, Bala Elkana, stated that the woman and her husband came to Bariga Police  Station to a report that their house girl had committed suicide.

Detectives were said to have visited the house and suspected foul play with the position of the rope and bruises all over the body which confirmed that the girl had been tortured to death and the boss decided to hang up the girl to make it look like suicide.

He said: “The police moved on with their investigation and found a lot of sign of violence on her body that she has been tortured before a rope was put on her neck.’’

He added that the police removed the corpse and deposited it in the mortuary for autopsy to further ascertain the cause of the death.

Elkana said the matter has been transferred from Bariga police station to Panti for further investigation while the couple have been arrested and will be charged to court.

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Boko Haram Attacks: Buhari Summons Urgent Meeting Of Service Chiefs

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President Buhari and the Service Chiefs in a meeting. (File photo)

Ostensibly alarmed by the latest killings of dozens of soldiers by Boko Haram insurgents, President Muhammadu Buhari has summoned an urgent meeting of Service Chiefs to find ways to stop the trend. 

He has also dispatched the Minister of Defence, Mansur Dan Ali, to the neighbouring Republic of Chad for an urgent meeting with President Idris Deby and his defence counterpart. 

Knowledgeable sources said in Abuja on Friday that the president is worried by on the deterioration of security situation on the Nigeria – Chad Border that has led to the recently increased Boko Haram terrorism in the area.

The sources which did not want to be named in Abuja said: “Nigeria has a Chad  problem in the Multi-National Joint Task Force (MNJTF) put together to secure the Lake Chad basin areas and repeal the Boko Haram terrorist attacks against all the countries neighbouring the Lake.”

The sources noted that Chad is believed to be having their own internal security challenges and this has reportedly led to their pulling away their own troops manning their own border around Lake Chad,  saying: “That lacuna is being exploited by the Boko Haram terrorists, who go in and out of Nigeria, Niger and Cameroon to launch terrorist acts.  This is a clear illustration of the fact that terrorism is beyond national borders.”

When contacted, the Senior Special Assistant to the President on Media and Publicity, Garba Shehu, confirmed that the Defence Minister is going to Chad but said he is unaware of the purpose. 

Meanwhile, the military authorities are said to be in the process of identifying the families of the latest victims with a view to making contact with them. 

Credible sources revealed that it is the reason the president is yet to make any pronouncement on the matter. 

“The President has called an urgent meeting with the Service Chiefs, as well as the fact that families of the latest victims of the Boko Haram are being identified and contacts made before a government pronouncement on the tragic attacks. This, it is understood, is the reason for the silence of the government over the incident,” the source said. 

 

Sourced From: Tribune

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