₦airaland Forum

While your body needs cholesterol in a small quantity, having high cholesterol can increase your risk of heart disease. Here's what you need to know.
Cholesterol is a waxy substance that's found in the fats in your blood. Although your body needs cholesterol to continue building healthy cells, having high cholesterol can increase your risk of heart disease. Here's how to diagnose and manage your high cholesterol.
When you have high cholesterol, you develop fatty deposits in your blood vessels. These fatty deposits make it difficult for enough blood to flow through your arteries and they can get clogged. Your heart may not get as much oxygen-rich blood as it needs, which increases the risk of a heart attack . In addition, decreased blood flow to your brain can cause a stroke. Cholesterol can lead to a plethora of health conditions that can prove fatal.
High cholesterol can be inherited, but more often that not, it's due to unhealthy lifestyle choices. A healthy diet, regular exercise and medication, if the condition is severe enough, can go a long way toward reducing high cholesterol and restoring your health.

Causes
Cholesterol is carried through your blood, attached to proteins. This combination of proteins and cholesterol is called a lipoprotein. You may have heard of different types of cholesterol, based on what type of cholesterol the lipoprotein carries. They are:
Low-density lipoprotein (LDL). LDL, or "bad," cholesterol transports cholesterol particles throughout your body. LDL cholesterol builds up in the walls of your arteries, making them hard and narrow.
High-density lipoprotein (HDL). HDL, or "good," cholesterol picks up excess cholesterol and takes it back to your liver.

Risk factors
Factors that may increase your risk of high cholesterol include:

Poor diet. Eating saturated fat, found in animal products, and trans fats, found in some commercially baked cookies and crackers, can raise your cholesterol level. Foods that are high in cholesterol, such as red meat and full-fat dairy products, will also increase your total cholesterol.

Obesity. Having a body mass index (BMI) of 30 or greater puts you at risk of high cholesterol.
Large waist circumference. Your risk increases if you are a man with a waist circumference of at least 40 inches (102 centimeters) or a woman with a waist circumference of at least 35 inches (89 centimeters).

Lack of exercise. Exercise helps boost your body's HDL, or "good," cholesterol while increasing the size of the particles that make up your LDL, or "bad," cholesterol, which makes it less harmful.

Smoking. Cigarette smoking damages the walls of your blood vessels, making them likely to accumulate fatty deposits. Smoking may also lower your level of HDL, or "good," cholesterol.

Diabetes. High blood sugar contributes to higher LDL cholesterol and lower HDL cholesterol. High blood sugar also damages the lining of your arteries.

Problems with high cholesterol
High cholesterol can cause a dangerous accumulation of cholesterol and other fatty deposits on the walls of your arteries. These deposits can reduce blood flow through your arteries, which can cause complications, like:

Chest pain. If the arteries that supply your heart with blood (coronary arteries) are affected, you may have chest pain (angina) and other symptoms of coronary artery disease.

Heart attack. If plaques tear or rupture, a blood clot may form at the plaque-rupture site — blocking the flow of blood or breaking free and plugging an artery downstream. If blood flow to part of your heart stops, you'll have a heart attack.

Stroke. Similar to a heart attack, if blood flow to part of your brain is blocked by a blood clot, a stroke occurs.

How to prevent/ manage high cholesterol
The same heart-healthy lifestyle changes that can lower your cholesterol can help prevent you from having high cholesterol in the first place.
To help prevent high cholesterol, you can:

Eat a low-salt diet that includes many fruits, vegetables and whole grains

Limit the amount of animal fats and use good fats in moderation

Lose extra pounds and maintain a healthy weight

Quit smoking

Exercise on most days of the week for at least 30 minutes

Drink alcohol in moderation, if at all

https://www.nigerialog.com/health/how-to-diagnose-and-manage-your-high-cholesterol/new/#new

November 17 was World Ulcer Prevention Day. To avert the condition, medical experts advised early breakfast, at least by 10am. The same goes for lunch and dinner, which should also be eaten promptly.

Physicians explained that ulcer is an open sore on an external or internal surface of the body, caused by a break in the skin or mucous membrane, which has failed to heal. Ulcers range from small, painful sores in the mouth to bedsores and serious lesions of the stomach or intestine.

Public Health Physician with Save the Children International, Dr. Olutosin Adeoye, said causes of stomach ulcers include, an infection with the bacterium helicobacter pylori (H.Pylori), long-term use of nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin ibuprofen, or naproxen, a rare condition known as zollinger-ellison syndrome, which can cause stomach and intestinal ulcers by increasing the body’s production of acid. He said: “This syndrome is suspected to cause less than one per cent of all peptic ulcers. To prevent the spread of bacteria that might cause stomach ulcer, wash your hands with soap and water regularly. Also, be sure to properly clean all of your food and to cook thoroughly.

“To prevent ulcers caused by NSAIDs, people should stop using these medications (if possible) or limit their use. If you need to take NSAIDs, be sure to follow the recommended dosage and avoid alcohol while taking these medications. It is important to always take these medications with food and adequate liquids. Eating a healthful diet can benefit your intestinal tract and overall health. In general, it’s a good idea to eat a diet with lots of fruits, vegetables and fibre.”

Explaining that a number of symptoms are associated with stomach ulcers, Adeoye said severity of the symptoms depends on severity of the ulcer. “The most common symptom is a burning sensation or pain in the middle of your abdomen between your chest and belly button. Typically, the pain will be more intense, when your stomach is empty, and it can last for a few minutes to several hours.

“Other common signs and symptoms of ulcers include, dull pains in the stomach, weight loss, not wanting to eat because of pain, nausea or vomiting, bloating, feeling easily full, burping or acid reflux and burning sensation in the chest. See your doctor, if you have any symptoms of stomach ulcer. Even though discomfort may be mild, ulcers can worsen, if they are not treated. Bleeding ulcers can become life-threatening.”

Adeoye said diagnosis and treatment of stomach ulcer depend on the symptoms of the patient and severity of the ulcer. He said: “To diagnose stomach ulcer, your doctor will review your medical history along with your symptoms and any prescription or over-the-counter medications you’re taking. To rule out H. pylori infection, a blood, stool, or breath test may be ordered. With a breath test, you’ll be instructed to drink a clear liquid and breathe into a bag, which is then sealed. If H. pylori is present, the breath sample will contain higher-than-normal levels of carbon dioxide.”

Dr. Shakirat Gold-Olufadi, Senior Registrar, Dermatology, Genitourinary Medicine and Rheumatology Unit, Lagos University Teaching Hospital (LUTH), said mouth ulcer refers to a break in the tissue of the mouth, which can be external or internal. She said: “The external ones usually occur in the angle of the mouth or lips, while the internal ones can occur on the tongue, the lining of the cheeks or palate. They usually appear in the form of sores, which may be red, yellow or gray in colour and may appear swollen. They are usually painful, but can be painless in some cases. The causes of mouth ulcerations are numerous. However, they are usually harmless in most cases.

“Causes of mouth ulcers may range from infectious, inflammatory, autoimmune or cancerous causes. Some commonly encountered causes of mouth ulcers include, canker sores or apthous sores. This is one of the commonest causes of mouth ulcers and most individuals would experience this at one time or other in their life. They are commonly associated with nutritional deficiencies form Vitamin B12, folic acid, riboflavin, zinc and iron deficiency.

“They may also be associated with such systemic diseases as gastrointestinal disease like Crohn’s disease or coeliac, where there may be problem with absorption of vitamins. In some cases, the cause is not known. Some individuals may also have recurrent apthous ulceration.

“There is also cold sore, which bears close similarity to canker sores. It is caused by herpes virus, especially type 1, but may also be caused by type 2 herpes virus. It commonly starts as a blister on the lips, which may be single or multiple and ruptures to leave mouth sores. This may also be associated with recurrence and is a contagious cause of mouth sore.

“Trauma may cause mouth sore, if there is accidental biting of the lining of the mouth when chewing. Autoimmune diseases are diseases characterised by formation of antibodies, which are fighting against some specific components of the individual’s body. Examples of connective tissue disease, which may cause mouth ulceration include, systemic Lupus erythematosus (SLE), and behcet’s disease. These are associated with other symptoms of the disease, such as joint pains, hair loss, and specific skin rashes in the case of SLE and recurrent genital ulceration in the case of behcet’s disease.”

Olufadi said treatment of most cases of mouth ulceration are usually self-limiting and resolve in one to two weeks. More sinister causes, such as cancer in the oral mucosa, may run a protracted course and will require expert management by oral surgeons or physicians, depending on the cause.

“Prevention of mouth ulcers will include eating a balanced diet with fruits and vegetables, good oral hygiene such as brushing twice daily, use of mouth wash, and chewing slowly while eating to avoid trauma.

“Avoidance of intimate contact, such as kissing an individual with cold sores to reduce the risk of transmission is also advisable. In cases not resolving in two weeks or recurrent cases, or those associated with systemic symptoms, it is necessary to see an oral care doctor for proper evaluation and management.”

https://www.nigerialog.com/health/eating-early-good-oral-hygiene-help-in-treatment-of-stomach-mouth-ulcers/new/#new

Hypertension is commonly thought of as an 'adult's disease' "but an increasing number of teenagers and younger children are falling prey to the condition. Here's why young people should be wary of high blood pressure.
Also known as high blood pressure,
hypertension occurs when your heart and arteries are consistently working harder than normal to move blood around your body.
Childhood obesity is on the rise and as a result, rates of high blood pressure among the youth have grown at a rapidly increasing rate over the last two decades. The stresses of modern life have also taken their toll and put undue strain on the body and the heart.

What are the causes of hypertension?
Most cases are classified as primary hypertension, meaning that it's not the consequence of some other health condition. While the underlying cause of primary hypertension is still not fully understood, it's strongly linked to modifiable lifestyle factors, such as obesity and decreased cardiovascular fitness.
The physiological changes that young people undergo place them at uniquely vulnerable risk. Hormonal changes and rapid growth spurts can cause transient increases in cholesterol and blood pressure levels, conditions that can be complicated by a high-fat diet, lack of exercise, drinking heavily and smoking.
As a result, even if a young person doesn't have the physical manifestations of obesity, his or her blood pressure and cholesterol readings may fall well within the range typically seen in obese people.

Taking control of your blood pressure
Hypertension is highly treatable through a combination of medication and lifestyle changes. Modifying diet and exercise habits are two of the most effective ways to lower blood pressure. Experts recommend at least 30 minutes of moderate-intensity aerobic activity at least five days per week.
As far as diet is concerned, it's important to eat meals rich in vegetables and fruits. Reducing your salt intake is also important for maintaining a healthy blood pressure.
Because young people with hypertension tend to suffer more cardiovascular events later in life, early intervention is key to lowering their blood pressure and sustaining long-term control.
These include such lifestyle changes as:
Eating a balanced and healthy diet
Maintaining an ideal body mass index (BMI)
Exercising regularly
Quitting smoking
Eliminating drug and alcohol use

https://www.nigerialog.com/health/why-young-people-should-be-wary-of-high-blood-pressure/new/#new

Disney has released the live-action remake of the iconic Lion King.

Taking us by surprise with a trailer of the 1994 animation, the animation which raked in $766 million at the box office, is the highest=grossing animated film of all time.

Although the plot remains the same, some of the voice-overs in this new action film include the finest Donald Glover, Beyonce, John Oliver and Chiwetel Ejiofor.

The Lion King hits theaters July 19, 2019.

See the trailer below:


https://www.youtube.com/watch?v=4CbLXeGSDxg

https://www.nigerialog.com/tv-movies/disney-releases-first-trailer-for-lion-king-featuring-beyonce-donald-glover-chiw/

Here are exciting, memorable films to watch this weekend from the 23rd of November , 2018.

Creed II


Release Date: November 21, 2018
Cast: Michael B Jordan, Sylvester Stallone, Tessa Thompson, Phylicia Rashad, Dolph Lundgren, Florian Munteanu, Russell Hornsby, Wood Harris
Genre: Drama
Plot Summary: In 1985, Russian boxer Ivan Drago killed former U.S. champion Apollo Creed in a tragic match that stunned the world. Against the wishes of trainer Rocky Balboa, Apollo’s son Adonis Johnson accepts a challenge from Drago’s son — another dangerous fighter. Under guidance from Rocky, Adonis trains for the showdown of his life — a date with destiny that soon becomes his obsession. Now, Johnson and Balboa must confront their shared legacy as the past comes back to haunt each man.

Robin Hood


Release Date: November 21, 2018
Cast: Taron Egerton, Jamie Foxx, Ben Mendelsohn, Eve Hewson, Tim Minchin, Jamie Dorman, Paul Anderson
Genres: Adventure, Action
Plot Summary: Robin of Loxley and Little John lead a daring revolt against the corrupt English crown.

The Frontrunner

Release Date: November 21, 2018
Cast: Vera Farmiga, Courtney Ford, Kaitlyn Dever, J.K. Simmons, Molly Ephraim, Ari Graynor
Genres: Drama, True Story, Political
Plot Summary: Senator Gary Hart is the frontrunner during the early stages of the 1988 race for the Democratic presidential nomination when his campaign is rocked by revelations of an extramarital affair with Donna Rice. The Colorado senator then drops out of the race.

The Christmas Chronicles

Release Date: November 22, 2018
Cast: Kurt Russell, Darby Camp, Judah Lewis
Genres: Adventure, Comedy, Family
Plot Summary: The story of sister and brother, Kate and Teddy Pierce, whose Christmas Eve plan to catch Santa Claus on camera turns into an unexpected journey that most kids could only dream about.

https://www.nigerialog.com/tv-movies/creed-ii-and-other-exciting-films-to-watch-this-weekend/new/#new

It is Black Friday and stores and retailers are offering deals and slashing prices while shoppers are in a frenzy to make the best buy.

In major retail stores, there is a stampede of shoppers scrambling to get the most of the best deals so much so that some products are sold out and shelves are emptied. The best deals are on beverages and cosmetics as buyers cannot resist their best brands and the free gift added to the low price.

The crowd is overwhelming as pilferers are getting away with picking items off the shelf and consuming them on the spot without paying.

The shopping frenzy is not limited to walk-in stores, prices of items on the online stores are ridiculously slashed that one wonders if this is a beautiful dream or if it will turn into a nightmare when the item bought turns out to be a prototype of what was paid for.

The rising tide of consumerism fuels the Black Friday frenzy turning it into an appealing monster that devours the wariest spender. There have been attestations that the prices are increased only to be slashed, giving the impression that it is a deal. While some claim that some of the products are close to its expiry date hence selling them off means that the retailer is gaining from not having to throw them away.

While some people have told disturbing tales of electronics like phones and other gadgets bought at over 100% less its price being mere scrap or prototypes.

However, it is evident from the crowd trooping into major retail stores that there is a lot of money to be saved from the Black Friday but all buyers beware!!!

https://www.nigerialog.com/business/black-friday-fever!!-real-deals-or-ripoff/new/#new

Many jobs depend on strong communication skills and to have have a career fulfilment » in such jobs, you need to bring your chatty side to work.
If you really like to talk, here are five perfect job for you.

1. Sales representative
As a sales rep, you'll spend most of your day on the phone advertising and selling products or services to customers. If you love to talk, you'll enjoy this job role.

2. On-Air Personality
On-Air personalities are broadcast journalists and their strength lies in their voice and ability to present their thoughts clearly. If you have a degree in Mass Communication, English or internship experience in a media organization, you could increase your chances of getting the job so long you like to talk.

3. Customer service representative
The job of customer service reps requires them to always answer questions from customers either on phone or face to face. You'll find this job very easy if you really enjoy talking and making friends.

4. Fitness Instructor
The job of fitness instructors is more like that of a motivational speakers, they encourage their clients to achieve their goals. This job is meant for people who are enthusiastic about putting their chatty side to work.

5. Event planner
As an event planner, you are expected to orchestrate every detail of events, ceremonies and meetings, and these involve a lot of conversations with clients and vendors to ensure things go in order.

https://www.nigerialog.com/career/do-you-love-talking-here-are-5-perfect-jobs-for-you/new/#new

Friendship is a beautiful thing up onto the point one person crosses the lines of friendship and begins to have romantic feelings for the other. In most cases, we tell ourselves that we can manage our feelings but realize over time that is not possible.

Now you are in a bind about what should do with your emotions. Maybe shout out your feelings or hide that burning secret from your bestie.


Below are helpful tips on what you should do with your feelings for your bestie:

Be honest with yourself

Emotions have a way of clouding one’s vision of a certain situation. Now that you have feelings for your friend; you need to ask yourself genuinely what do you want.

Take a risk

If you have come to the decision that you want to have a romantic relationship with your friend then the next step is to take a risk. Two scenarios will play out:

Your friend may reject your feelings which may affect your friendship negatively overtime
Your friend may reciprocate your feelings which could strengthen your friendship.


Let go

After being honest, if you decide you can’t risk your friendship then you have to let go of your feelings. Feelings need time to heal or resolve so you have to be patient with yourself. You can’t unlike a person fast especially if the person is a close pal.

Meet other people

Try to mingle with other people and enjoy other relationship. This helps to reduce the sting especially when you have decided to let your feelings go.

Don’t stay offended

It is quite easy to stay offended at someone who did not return your feelings. Choose to forgive and move on from bitterness.

https://www.nigerialog.com/romance/what-to-do-when-you-have-feelings-for-your-best-friend/new/#new

Are you ready for an unforgettable vacation without breaking the bank? Here are some exotic and budget-friendly vacations Nigerians can make without a visa.
These four destinations are not only visa free but also has visiting costs are quite considerate to many pockets. Tanzania would have been on this list, but the country recently took Nigeria off their visa-on-arrival list.

1. Republic of Benin
In Benin Republic, after almost every 2km is a beach, and not just beach — breathtaking seascapes, coconuts, hammocks, the whole package. The best part of this is the country is just next door to Nigeria. You do not need a visa if you have your ECOWAS passport, just walk in, get it stamped and you're in. From Grand-Popo to Fidjrosse to Cotonou to Ouidah, there are many exotic destinations that can get you the complete vacation package — exciting activities, very affordable but comfortable hotels on the beach, etc.

2. Ghana
Ghana is another next door neighbour to Nigeria. The journey can also be made by road so do not fret about flight fares. Ghana is very similar to Benin Republic with beaches, coconuts and many historical sites to see. Nigerians do not need a visa to enter Ghana but just need to get their ECOWAS passport stamped at the border.

3. Mombasa, Kenya
Mombasa is another idyllic holiday destination for Nigerians looking for a great escape. It can really be mesmerizing, you will feel like you are in Hawaii or Bahamas, the destination offers an unforgettable vacation for families, lovers or honeymooners. Nigerians can visit Mombasa for 90 days; visa can be acquired on arrival at the point of entry.

4. The Gambia
The Gambia is one underrated destination for an exotic vacation. You have sand, sun and sea — everything you need for an ideal time. Nigerians can visit The Gambia without a visa.

https://www.nigerialog.com/travel/exotic-and-budget-friendly-vacations-nigerians-can-make-without-a-visa/new/#new

Did you know your thoughts matter? Happy people have a special quality that allows them to attract positive energy. A major benefit of positive thinking is that it affects your behaviour and people in your space. Optimism like any other behavioural traits can be learned which means you can think positively by incorporating an optimistic mindset in your daily activities.

By reducing your negative thoughts, you can change your entire life by harnessing the power of positive thinking. Positive thoughts give a boost to your self-confidence which helps to improve your daily social interactions.


How to think positively
A silver lining in a dark cloud
In every situation try to see a good thing(silver lining) in a difficult situation(dark cloud). If you always dwell on life’s downfalls then you will become overwhelmed with negative thoughts which will chip away at your peace of mind.

Relate more with positive minded people
If you hang around negative people they can rub off their negative energy on you. You are as strong by the people you surround yourself with. Some days, people can tire you out then you will need a friend to direct your thoughts towards positive matters.

Change your perception of life
You can look at a glass filled with water and describe it has half empty or half full. Your perception will colour your reality and affect how you perceive pressure. The right perception will help to improve your coping skills.

It is important to take control of your thoughts has its impacts directly on your mental health.

https://www.nigerialog.com/random-thoughts/how-to-think-positively/new/#new

We've heard that the secret to great skin is drinking water and minding your business. But what else can they do for your body?
Apart from your melanin being better off with it, what other benefits are there to a water diet?

Here are 5 things drinking just water can do for you.
One of the reasons your diet might not be working » is you're probably not drinking enough water.
The best water diet trends involve: drinking water early in the morning and just before you sleep, that's if you can't cut out other drinks completely.
The thing about cutting out sodas and other beverages to drink just water, is that it so quickly becomes a lifestyle. No one can blame you though, especially not with all these benefits.
From moisturised skin to better heart health, see all the benefits of being on a water diet.

1. Gives you a physical and mental boost
Drinking water not only helps you with fatigue but it also acts as a mood boost. Though it feels good to down a bottle of Fanta after a particularly stressful day, downing a cold bottle of water has the same effect, at the same time helping with dehydration. It also helps to renew electrolytes so its one of the best post-workout drink.

2. Good for your digestive system
Water in the body lets everything flow the way they are supposed to. It is advised to take a glass of water before and after every meal. Feelings of bloatedness and satiety can be eliminated with drinks of water, especially with squeezed lemon in the water.

3. Strengthens your immunity
You ever get headaches because you haven't taken water all day? Well, that's a sign that water does wonders for your health too. Water boosts the immune system and allows the important organs work at optimum potential.

4. Cleanses out toxins
Water gets rid of more toxins than any supplement can. Take out all the sugary drinks off your diet and watch the toxins and fat be flushed out your body, literally.

5. Your heart will thank you
Drinking loads of water does wonders for your heart. It not only reduces the chances of getting a heart attack, it lowers your blood pressure and keeps it there. A glass of water before you go to bed, allows for better blood circulation to organs while you sleep.

https://www.nigerialog.com/health/5-things-drinking-just-water-can-do-for-you/new/#new

In commemoration of the International Students Day, the National Association of Nigerian Student, NANS is planning to protest against ‘’poor funding of education and government policies’’.
The rally tagged ‘’Save education, Save the future’’ will take place on Monday, November 19, 2018(Today) at all state capitals.
According to the National President of the association, Comrade Bamidele Danielson Akpan, the rally is a follow up to the seven-day ultimatum NANS issued to the Federal Government over ASUU strike.

In a telephone interview, the President of the students' body, Bamidele said government's failure to meet the previous agreement between them and ASUU prompted the union to go on strike again.
He however said NANS has given the government a seven-day ultimatum to take a proper action on the issue.
Meanwhie, the Federal Government and Academic Staff Union of Universities (ASUU) have agreed to resume talks this week to resolve the ongoing strike by university teachers.
Dr Chris Ngige , the Minister of Labour and Employment, told newsmen at the end of a closed-door meeting with the union in Abuja on Thursday that the talks had been fruitful.

https://www.nigerialog.com/education/nans-to-protest-over-ongoing-strike-as-ASUU-and-fg-set-to-talk/new/#new

The best way to stay regular is to exercise, eat a healthy, fiber-rich diet, and drink plenty of water. But if you have trouble going, certain foods can help.
It’s not the only factor, but fiber -which adds to the size and water content of your stool- is key. Women should shoot for 21 to 25 grams a day, and men, 30 to 38.

Pears

This sweet fruit is packed with vitamins and antioxidants, and it has a lot of fiber and water, which can help with constipation. One pear has only about 60 calories.


Popcorn

It’s not just perfect movie food – it can be a healthy snack any time, as long as you don’t bury it in salt and butter. But you may not know it’s loaded with fiber.

Watermelon

It does not have a lot of fiber, but it is 92 per cent water, and that can encourage a bowel movement. It is also chock full of nutrients, with antioxidants that help protect your cells, as well as vitamins A, B, and C, and lycopene, which help shield you from UV rays.

Oatmeal

Have this for breakfast and you’ll be less hungry – and less likely to snack – during the day. It’s a good source of fiber, and the oats absorb lots of water, too, which helps with digestion. Bonus: It also may help lower LDL, or “bad cholesterol,” and gives you complex carbs, protein, calcium, and iron.

Almonds

You can put them on salads and desserts, eat them with yogurt and cheese, or grind them to make a tasty pie filling or pastry dough.

Potato Salad

Cooled potatoes have fiber and a lot of something called “resistant starch.” This “resists” digestion, and some of it ends up in your large intestine, where it helps good bacteria grow.

Lentils

These can make for a great side dish (try them with sausage), and they’re good in salads, too. They can even be hearty enough to have as a main course, thanks to a healthy amount of protein.

https://www.nigerialog.com/health/ways-to-prevent-constipation/new/#new

Most people give up on a balanced diet because they are confused on how to combine homemade food like eba or amala into their diet. Eating a balanced diet is not an expensive endeavour rather by implementing Nigerian foods into your balanced diet plan will make your healthy eating goal achievable.

To create a menu for the week or month, you need to understand the classes of nutrients below:

Carbohydrates
They are an excellent source of energy and should comprise sixty percent of a person’s diet.
Sources of carbohydrate: Wheat, maize, corn, millet, oats, rice, flour, pasta or noodles, potatoes, sweet potatoes, yam, sugar, eba, amala and popcorn are all sources of carbohydrate.

Vitamins
There are so many essential vitamins today, but your focus should be directed on the intake of vitamin A, vitamin C, vitamin B, and vitamin D.
Sources of vitamins: Pumpkin leaves (ugu), orange, sugarcane, pawpaw, watermelon, tangerine and other fruits are major sources of vitamins.

Minerals
Minerals aid with the release of energy from food items, plus they interact with the organs to promote growth. For example, iron helps with energy, while calcium works towards bone and teeth development but the most important ones in the diet are iodine, potassium, sodium, etc.
Sources of minerals: Milk, salt, red meat, fish, potatoes, rice and other foods are primary sources of minerals.


Unsaturated fats
Many people avoid fat thinking they cause weight gain, but this is far from the truth. Healthy fats or those derived from good sources are dairy products, meat, and fish.
Unsaturated fats regulate the body temperature, the absorption of vitamins and help with slow energy release which is perfect for long-distance runners.
Sources of unsaturated fats: Salmon fish, olive oil, skimmed milk, avocado, peanut butter, sardines and many more.

Protein
Protein comes mainly from meat, but dietary recommendations suggest that you get it mostly from lean meat sources. They primarily help with the development of skin, hair, and muscles.
Sources of protein: Meat, fish, nuts, eggs, beans, milk, pork, yoghurt are important readily available sources of protein.

Fibre
This class of nutrition helps to keep your cholesterol levels in check and aids with proper digestion.
Sources of fibre-rich food: Oatmeal, roughage of orange, vegetables, brown rice, banana, apples, mango, and potatoes are all sources of fibre.

Water
Fizzy drinks, coffee, tea, and juice drinks cannot provide the same goodness as water. Suggested intake of water is at least eight glasses a day to help keep the body hydrated.

Proposed balanced diet plan for a week
Sunday
Breakfast: Boiled yam, vegetable, fish stew, beverage and water.
Lunch: Jollof rice, plantain, meat/chicken in fried pepper and water.
Dinner: Sweet potatoes, egg with vegetables and water.

Monday
Breakfast: Bread, peanut butter, tea and water.
Lunch: Jollof spaghetti with vegetable and chicken/meat.
Dinner: Yam pottage with vegetables and fish.

Tuesday
Breakfast: Pancake, beverage and water.
Lunch: Eba/amala, soup (okro/ewedu/ugwu), meat/fish and water.
Dinner: Irish potatoes (grilled), fish stew and water

Wednesday
Breakfast: Bread, sardine and water
Lunch: Pounded yam, soup (ogbono/egusi), shaki/meat and water.
Dinner: Spaghetti and corn beef stew

Thursday
Breakfast: Breakfast cereal, milk and water
Lunch: Beans pottage with boiled yam and water
Dinner: White rice, vegetable sauce, plantain and chicken

Friday
Breakfast: Bread, pepper stew, meat/chicken and water
Lunch: Concoction rice with shredded fish or saki or pomo, water and apple
Dinner: Yam pottage with vegetable and meat/turkey

Saturday
Breakfast: Moi moi, pap, water and watermelon/pineapple
Lunch: Pounded yam, water and ofe nsala
Dinner: Macaroni with mixed vegetables, meat/fish, water and any fruit.

The key to a balanced diet is incorporating each class of food as much as possible in a day’s meal.

https://www.nigerialog.com/food/how-to-create-a-balanced-diet-plan-for-a-week-using-nigerian-menu/new/#new

The harmattan season usually occurs at the end of the year in Nigeria. The season begins after the rainy season with extremes of cold, sometimes heat and intense dryness.

Due to the extreme dryness of this season, the moisture of the hair is lost constantly. This leads to hair dryness and brittleness, making hair breakage a very common occurrence. The goal during this season is to maintain hair moisture and preventing dryness as much as possible.

Here are some helpful tips to ensure you have healthy hair all through the intense dryness of the season:


Cowashing
Stay away from shampoos as much as possible during the harmattan season. A good alternative is cowashing because shampooing the hair dries it out quicker. Cowashing is the use of only a conditioner on the hair which helps retain moisture and will still give a clean hair. It is advisable to cowash with warm water during the season.


Invest in a spray bottle
A spray bottle is where you have a mix of water – oil – leave in – glycerin/Coconut mixture. It is very essential as it will help to make remoisturizing easier through the day. A small spray bottle to take along everywhere with you and be able to spritz from time to time to re-moisturize the hair is recommended.

Deep condition regularly
Deep condition your hair often, which could be daily, every other day, or even weekly to lock in moisture and strengthen the hair. The harmattan season can also make the hair look dry and dull, and so moisturizing should be done daily to add shine and reduce dryness.

Steaming the hair
There are a couple of hair mayonnaises that are perfect for steaming the hair. A home mayonnaise can be made and helps retains moisture in the scalp.

Protective hairstyles
The importance of protective styles cannot be overemphasized. They help protect ends which are the oldest and most fragile part of the hair, from breakage allowing the hair to grow and stay healthy. There are the usual styles like box braids, Marley and Senegalese Twists, cornrows and even wigs.

Increase water intake
Water is good for the body. Everyone is encouraged to drink up to 8 glasses of water per day for healthy skin, hair and nails. If you have to take 8 glasses of water when the weather is normal then you certainly have to take more during the intense dryness of harmattan to keep your hair moisturized.

Avoid dust as much as possible
If you cannot totally avoid it, then wrap your hair as often as possible. It is almost impossible to avoid dust this period but it’s one of the things you should do to care for your hair. When going out you can wear a hat to prevent dust from settling on your hair.

Vegetables
Eat more vegetables and fruits that can provide you with the daily vitamins and minerals that you need

Daily routine
Moisturizing and sealing is a good activity to adopt as a daily routine.

https://www.nigerialog.com/beauty/tips-to-protect-your-hair-from-the-harmattans-dryness/new/#new

Learn all about the spirituality behind the Iroko and one of the last remaining Ikoro drums in Igbo land.
The Ikoro drums used to be an important feature in the way of life of the Igbo people. In fact, the 250-year-old Ikoro Obibiaku drum still stands in Umunze, Anambra.
When it came to ceremonial affairs in ancient Igbo land, points of reference usually include: the village square, gods/ancestors and music.
These are major pillars in the Igbo cultural community, among others. The village square was where everyone gathered whenever there was a ceremony and the ancestors were had to receive appellation before the events could start. Music transcended the type of event in question. Whether it was a wrestling match or crowning, there was always music.

Music in the ancient Igbo land involved Udu, Opi/Oja flute, Ogene and of course, the drum. There are actually many types of drum in Igbo cultural music but the Ikoro slit drum is of most significance.

To appreciate the cultural significance of the drum, one has to understand the importance of trees in Igbo spirituality.
According to top Igbo historians, Ukpuru explain this: "Trees are important in Igbo spirituality as symbols of life and channels to the earth force. A child’s umbilical cord is buried with a newly planted fruit tree (ili alo) — this becomes the child’s tree of life (nkwu alo) which secures lands, confirms the child’s blood relation, and bonds them with the Earth Mother, Ala.
Settlements were named after plants, like achara (bamboo), uga, and ahiara (giant leaf grass), many started at the base of large trees. They are ritual, the ogirisi for the deceased, abosi, ngwu a symbol of wisdom (where the term okongwu comes from), agba, ogbu (fig tree) often used for the living, and so on."
To an average Igbo person, the Iroko is the king of all trees. When a great person dies, "an Iroko has fallen" is a common euphemism. It is also believed that the Iroko houses spirits and is a portal for the ancestors. It is a symbol of resilience, strength and virility.
"Oji (Milicia excelsa), commonly known as iroko, is a very large tree considered to have mystical powers. It was planted near shrines to give the same impression as a cathedral. Oji stands for strength, nobility, and resilience. Its wood is used for important ritual items."
The Ikoro were big community slit drums of Igbo people.
It is a slit drum that consists of two horizontal slits and produces a distinctively hollow sound, usually vigorously played with two sticks. Sometimes, it is played using fists with tremendous effort. Ikoro experience involves architecture, music, dance drama, sculpture, politics, and warfare, religion and orature. The tree is picked by the deity and cut down and then carved. The Ikoro is played during wars, festivals and other great events including emergencies like wars. It conveys messages across communities that own them.
Most communities seek the Iroko for the construction of their slit drum because of its massive, tough and durable nature.

The history of Ikoro Obibiaku
In the village of Umunze in Orumba north Local Government of Anambra state, lives an Ikoro drum right in the middle of the market, Nkwo.

According to a research paper published by University of Nigeria in 1990, the giant Ikoro wooden slit drum of Umunze is made from a single oji (Iroko) tree. Carved about 250 years ago, its diameter is about 250cm compared to a normal cylindrical slit drum of diameter a little above 30cm. The Ikoro Obibiaku is about 8 feet tall, big, heavy, expensive and physically imposing. G.T. Basden (1921) found out about the drum in the early 20th century and called it the "wonderful tom tom of Umunze."
In his documentation, he wrote about the story of how the Ikoro Obibiaku was constructed. A skilled carver from Amawbia was hired to carve the monumental ikoro Obibiaku for Umunze Comrnmity and was promised a very large fee on condition that he produced a larger drum than any possessed by other towns in the district. At the end of the exercise, he was paid and allowed to leave. However, on his way home, he was waylaid and led back to the market square where he was sacrificed to the ikoro drum which his hands produced.
This was how most carvings took place. A carver might be commissioned to work on a particular drum only to be killed and sacrificed to the drum at the near completion of the drum and another carver is commissioned to complete the carving. The reason is to prevent a highly gifted carver from repeating the same drum type for another community. Sometimes, a carver is allowed to finish the job before he is killed, just like in this case.
No community would take kindly to any mistake that would spoil the massive wood block so it takes monumental experience, expertise and patience of a skilled carver.
The Ikoro Obibiaku was used to give coded messages during the civil war of 1967-1970.
In 1990, large numbers of ikoro drums still existed in Ohafia, Arochukwu, Bende and Afikpo area, Lokpanta, Lokpa Ukwu, Umazuru, Umuyoto in Okigwe area, Owerri-Ezukala, Ajalli , Ogbunka, Nkerefi, Umuchue, Eziaqu, Achina, Uga, Isuofia, Ezira, and Umunze. But with religion and modernisation, we fear that many of these drums would have been disposed of.


https://www.nigerialog.com/culture/do-you-know-about-the-250-year-old-ikoro-obibiaku-drum-in-umunze-anambra-state/new/#new

With the rise in affairs amongst married people do you think co-parenting is possible? Co-parenting can be in the form of:

Husband, wife and baby mama
Husband, wife and baby daddy
OR a scenario in which the parents of a child(ren) are both remarried.

Factors like bitterness, unhealthy relationship amongst parents, horrible break up, hatred from the married partner(s) to the baby mama/ daddy and other factors may impact on the child(ren) negatively.

Healing and forgiveness are necessary to have a happy blended family. All parties involved need to deliberate if their dislike for one another is greater than the love for their child(ren).

https://www.nigerialog.com/family/is-co-parenting-possible-in-nigeria/new/#new

People tend to throw the word ‘anxiety’ around but do we fully appreciate what anxiety is and just how scary it can be?


Anxiety is a feeling of unease, nervousness or fear, many individuals experience from time to time.
It may leave you feeling physically uncomfortable or tense, and when it’s more severe the physical sensations can be very strong such as feeling sick or feeling tightness in your chest.


It can also affect the way we think about things. When we are anxious the world can seem like a frightening place, every situation can feel fraught with danger and your mind can take you to the “worst case scenario” on a regular basis.

With all this going on in your body and your mind, anxiety may start to affect your behaviour.

For example, you might avoid seeing people or going to certain places, you might start working late because you are anxious about completing tasks, or checking your emails late into the evening just in case you miss something.

Sometimes anxiety can become severe and anxiety can take many different forms such as social anxiety, health anxiety, specific phobias, panic attacks, and generalised anxiety to highlight a few, so if you are affected by anxiety don’t be afraid to ask for help.

Here are some tips for helping to cope with anxiety:

Breathe Deeply

When we get anxious, the body’s ‘fight or flight’ response is activated. This response is the body’s way of protecting you in a threatening situation.

It is a series of changes in the body including the release of adrenaline and an increase in heart rate which are designed to make you stronger (fight) or help you to move faster (flight).


These responses are both effective if we are under attack, but not appropriate if you are going to the supermarket.

Breathing deeply can help the body settle down to its natural equilibrium. I think it is helpful to imagine you are blowing up a balloon of your favourite colour.

Take a deep breath in and notice how your stomach rises as you inhale which allows your lungs to take in maximum air, then let out a long, slow, breath out as if you are filling your balloon with air, and do this 3 times.

Question Your Thoughts

Our mind can play tricks on us when we are anxious and our thinking can become distorted. For example, an abrupt email from your boss may lead you to think that you have made a mistake, or a friend failing to return a text may lead you to think that they are not talking to you.

Before you accept the thought, which will undoubtedly fuel your anxiety, ask yourself is this anxious thought “a fact or an opinion?” If it is an opinion, you may be getting anxious for nothing.

Test It

When we get anxious about things, we are often making a negative prediction about what will happen.

For example, I can’t go to that party on my own because no one will talk to me and they will think I’m a loser.

If you make negative predictions, be like a scientist and test it out or how will you ever know if your prediction was right?

Avoid Avoidance

Anxiety is an uncomfortable emotion and many people fall into the trap of avoiding the thing or situation they fear so that they don’t experience the anxiety. For example, some people avoid driving on a motorway because they fear being hit by a lorry.

However, when you avoid situations you are not dealing with the anxiety, so life can become increasingly difficult. Eventually, you may end up in a situation you are trying to avoid additional situations.

Because you haven’t dealt with the fear, the anxiety feels even worse. So face your fear. You will feel anxious but if you repeatedly face it your body adjusts to what you fear and your physical anxiety decreases.

If facing your fear is daunting, try breaking it down into small steps, for example, drive on a motorway for one junction, do this repeatedly until you notice your anxiety reduce, then increase it to 2 junctions etc.

Acceptance

Anxiety, though uncomfortable, is a normal emotion and no matter how much you want to get rid of it, we all feel anxious from time to time.

Accepting anxiety, can be just like accepting that sometimes we feel angry, or sometimes we feel sad and sometimes we feel happy, and just like those other emotions anxiety will pass.

However, if your anxiety is long-term and affecting your day-to-day life you shouldn’t just accept it in order to feel better, you should seek support.

https://www.nigerialog.com/health/are-you-struggling-with-anxiety/new/#new

The Abriba people in Abia state are known across the South Eastern states in Nigeria. There are several accounts on the origin of the Abriba people. One of which states that the people are a descendant of the Agunaguna sub-tribe of the Ekoi group in present Cross River state. As such, they are fondly called the Usukpam-Etete.

The Abriba people are shrewd in their business dealings and would stop at nothing to ensure that their business is fruitful. There is also a burning desire to outperform their predecessors and own estates.

Although Igbo women are singled from inheritance, the Abiriba people operate a unique system of lineage: the Ikwu-nne (mother’s lineage), the Ikwu-nna (father’s lineage) and the Ogo (in-law). This order determines how the properties are shared and have existed for over 200 years.


The children are the woman’s children and not the man’s. It is, therefore, her responsibility to train and take care of her children. The kinsmen also have more right on her husband than she does.

Accordingly, a child (irrespective of their gender) has a claim on their mother’s lineage properties. The same occurs for a woman where her brother’s properties are given to her instead of his wife or his children. This is because of their Ada nne and the kinsmen status. In this regard, the wife is not left out as she is also willed her brother’s estates and not her fathers especially if their father has sisters.

In extreme cases where there is no estate from the brother to inherit, the kinsmen take over the clothes and other material properties belonging to the man after he is buried.

As for the inlaw’s estate, “ogo bu ikwu-ato” (the in-laws are the third lineage.)

https://www.nigerialog.com/culture/abriba-where-kinsmen-inherit-properties/new/#new

Take control of your health by been proactive in your daily activities. Don’t wait till you’re falling sick rather up your game by being deliberate about your general lifestyle. Switching up your lifestyle will help you to stay healthy.

Below are the helpful proactive measure to stay healthy:

Maintain a healthy weight
To maintain a healthy weight you have to add more activities and movement into your daily routine. Measure your weight on a scale to see if you are overweight or underweight. Based on the result, make the necessary adjustments to your lifestyle.

Exercise regularly
Daily body work out helps to improve general fitness and health. Try to include walking, dancing and more movement into your general lifestyle. Ensure you create time to exercise at least three times a week.

Eat a balanced diet
Try to incorporate fruits or vegetables into your daily nutrition. Eating healthy will help to keep you out of the hospital and build your resistance to diseases.

Reduce alcohol consumption
Cut back on your alcohol intake to help improve your health. During parties, instead of consuming alcoholic drinks instead drink non-alcoholic beverages.

Protect your skin from the sun
Excess exposure to the sun can lead to skin cancer. Protect your skin from the harsh sun rays by dressing appropriately, using sunscreen and using an umbrella when outdoors.

Protect yourself from Sexually Transmitted Infections(STI)
Take control of your sexual health by avoiding unprotected sex with multiple partners. Staying in a monogamous relationship or using protection is one of the many methods of protecting yourself from sexually transmitted diseases or sexually transmitted infection.

Regular check up
Visit the hospital at least twice a year for the check-up. Most diseases are easier to manage and treat if detected early.

https://www.nigerialog.com/health/proactive-ways-of-staying-healthy/new/#new

It is very true when they say success as many friends but what about failure? The path of failure is often lonely and a path often avoided by everyone. Failure is part of life experiences but the trick question is what to do next after you failed.

Below are helpful tips to manage failure:


Feedback from the support system
Ask your friends or family members for their own perspective about the failed project. The reality is that your reality may become subjective due to your experience with failure hence affecting your judgment of the situation. Friends or family members are in a better position to be more objective as they are not the ones battling with failure.

Unburden yourself
Bottling down your feelings after a failed project is not the best for your mental health. It is okay to cry if you can’t express your frustration, exercise daily to take the pressure off you, take a break to unburden yourself, stroll, listen to soothing music, watch a movie, get a body massage or talk to a loved one about your dilemma.

Mentors
Speak to your mentor about his/her perspective about the failed projects, possible causes and solution to the problem. Mentors are generally more experienced, hence, their counsel is often invaluable as they are authorities in their field.

Faith
Praying about the failed project and your struggles can help lessen the burdens. Just like communicating with humans, you can also communicate through prayers based on your beliefs.

Self-examination
You can only try to examine the situation yourself when you are emotionally relieved from the constraints of failure. Questions like what caused me to fail? What could I have done differently? What did I learn from failure?

In the words of Aristotle: “To thyself be true”.

https://www.nigerialog.com/random-thoughts/how-to-manage-failure/new/#new

Kabu Kabu! The origin of the name Kabu Kabu -those dodgy taxis operating cheaply in most parts of Nigeria might have been culled from repeatedly saying “cab cab” in the pidgin language.

Although not all cabs are yellow — London’s iconic ones are decidedly black — but the distinctive colour yellow is a classic for taxicabs around the world. In Nigerian cities, taxis come in different colours and patterns.

As with trying a new local cuisine, travelling in a local cab or the local commercial transport system will most of the time, give you insight into the culture of this new city. From city to city in Nigeria, the cabs in each state offers a broad spectrum of experiences to visitors. Every city has a unique story told through colours.

As travellers, cab drivers are usually the first city ambassadors we mostly come in contact with, welcoming us and often dispensing unsolicited advice. With new technologies, taxi services like Uber and Taxify are gradually taking over the road but, the beauty and charm of tradition taxi cannot be erased. From the classic yellow cabs of Lagos city, the blue and yellow of Akure to the new green cabs on the street of Abuja, Nigeria has one of the most interesting taxis colours in the world.

Lagos
These brightly coloured taxis are so easily noticeable from a distance. They have evolved from the traditional yellow with double black stripes to yellow and green, blue and red (the official colours of the state). It truly stands out and glows in the yellow synonymous with Lagos.

Abuja green
Painted green with double thin white stripes that go across the car, the Abuja taxis are known for having one of the cheapest local cab rates in Nigeria. For as low as N300 you can charter a cab to your destination.

Port Harcourt
Most of the blue and white taxis of Port Harcourt city are either Toyota and Volkswagen vehicles. In comparison to technology in transportation in Lagos, other taxi services are operational in the city of Port Harcourt.

Enugu
Similar to the Lagos taxi, the cabs in Enugu are yellow but with double black horizontal stripes across them. The major difference is that the stripes run a little lower than the ones on the Lagos cabs. Users often opt for the yellow taxis as they are more comfortable compared to the buses while commuting from one location to another.

Ilorin
The cabs in this side of the country are usually a Mazda vehicle with flashy headlights, background painted green with a yellow colour sideways. The bright colour of this cab makes it easy to spot miles away.

Ibadan
Although Uber and other e- taxi systems might have conquered major cities like Lagos and Abuja, it has not conquered Ibadan. The mini 1990s Japanese Nissan Micra car is the king of the taxi space here. In a city like Ibadan, this makes lots of sense as the car is easy to maintain and fuel efficient. Ibadan and Edo have similar taxi colours, with the yellow being much darker on that of the Edo cab.

https://www.nigerialog.com/travel/the-many-coat-of-colours-of-the-nigerian-local-taxis/new/#new

The man who co-created Marvel Comics, Stan Lee is dead at the age of 95.

The news of his death was made known to TMZ by his daughter, J.C.

It is reported that an ambulance rushed to Lee’s Hollywood Hills home early yesterday morning and he was rushed to Cedars-Sinai Medical Center where he died.

It would be recalled that Lee had suffered several illnesses over the last year with reported cases of a bout of pneumonia and vision issues.

The legendary Stan Lee started Marvel with Jack Kirby in 1961 with The Fantastic Four. He went on to create Spider-Man, Black Panther, The Incredible Hulk, X-Men, Iron Man and The Avengers.

His wife of 69 years, Joan died last year and he is survived by his daughter. According to J.C who spoke to TMZ,

“My father loved all of his fans. He was the greatest, most decent man.”

Stan made cameo appearances in all of the Marvel movies and had a rocky relationship with Marvel once the company went full-tilt Hollywood. He sued the company in 2002 for royalties he said he was owed for the first “Spider-Man” movie. Three years later he settled the case for $10 million.

“Spider-Man: Into The Spider-Verse” is the latest instalment of the film’s franchise and will be released next month.

https://www.nigerialog.com/tv-movies/marvel-comics-creator-stan-lee-dies-at-95/new/#new

The downside to a wild night of partying and drinking is a bad hangover.
Knowing the foods that can help cure your hangover is a key resource in partying hard and surviving the weekend.
Hangover recovery has been linked to hydration, intake of electrolytes, sodium, sugar, potassium, etc. These foods help in alleviating your hangover.
1. Bananas
The production of a hormone that helps the absorption of water may be blocked when alcohol is consumed. This is why dehydration is a common symptom of a hangover, in addition to the loss of electrolytes like potassium and sodium. Bananas are rich in potassium and can replace the ones lost during consumption of alcohol.

2. Saltine crackers
When the liver is processing alcohol, it has a hard time regulating blood sugar. Excessive drinking can further result in low blood sugar, especially in people with diabetes. Crackers or any other fast-acting carbs can increase your blood sugar during a hangover and improve hangover-related symptoms.

3. Watermelon
In addition to water, watermelon can be a good source of hydration and increased blood flow to the brain. It is also rich in L-citrulline, a nutrient that may increase blood flow.

4. Oatmeal
Oatmeal is one of the foods that help relieve stress and anxiety, and also in relation to hangovers. It contains complex carbohydrates that provide a slow and steady release of sugar into the bloodstream and may help with hangover symptoms like anxiety, fatigue or low blood sugar.

5. Sweet potatoes
Sweet potatoes contain vitamins, magnesium and potassium that may help you get over a hangover faster. Vitamin A may help fight the inflammation associated with hangovers, while magnesium and potassium help in replacing what was lost during heavy drinking.

https://www.nigerialog.com/food/5-foods-to-help-cure-your-hangover/new/#new

How often do you eat pawpaws? Probably not as often as you do with other fruits.
And you are not alone because most people don’t like it as much. But whether it tastes like cat throw up to you, you still should eat papayas because of their rich nutritional value.
Doubting it? See these amazing health benefits of papayas:

1. Boosting your immune system
Oranges are not the only f4rruits that can give you vitamin C. Pawpaws contain it as well which is a plus to your health. Vitamin C boosts your immunity thus guarding your body against diseases and infection.

2. Digestion
No one loves spending hours in the bathroom with difficulties to pass stool. But a piece of pawpaw a day will help make things easier for you. Its high water content and fiber improves digestion thus easing constipation and preventing bloating.

3. Antioxidants
Papaya has powerful antioxidants such as carotenoids which neutralize free radicals. Free radicals cause diseases such as cancer.

4. Fights cancer
Just like melon and tomatoes, papaya has lycopene which is linked to protecting one from cancer. It’s also known to reduce the effects of cancer in patients.

5. Protects your heart
Due to their richness in vitamin C and lycopene, pawpaws help in preventing heart diseases. » This is because they are also low in cholesterol thus keeping the blood vessels free of clots.

6. Weight loss
If you are trying to lose weight, you should make papayas part of your diet. They are low in cholesterol and have a filling effect thus making it easier to lose weight.

7. Prevents macular degeneration
If you don’t feed on the right diet, your eyes’ health will be at stake. Pawpaws are good for the health of the eyes because the contain Vitamin A which prevents macular degeneration.

https://www.nigerialog.com/health/7-great-reasons-why-you-should-eat-pawpaws-every-day/new/#new

The scorching heat common to Nigeria makes the kunu drink the best content to consume when one is thirsty. Kunu drink originated from Northern Nigeria. It’s a non-alcoholic drink primarily made from grains.

Kunu is also called Kunu drink, kunnu, Kunu zaki or kununzaki. This creamy delight is definitely a must-have drink. The drink can be made from tiger nuts, millet, corn, rice or sorghum.


Benefits of consuming kunu includes: boosting the immune system, a source of essential fat, can be essential for weight loss, a source of vitamin B and helps to decrease the level of cholesterol.

Ingredients
Coconut
Ginger
Cinnamon
Tiger nuts (fresh or dry).
Date palm fruits (fresh or dry).
Note
Try to add very little water when blending so the final result is not too watery.

Method
1. Separate the tiger nuts from stone particles.

2. Rinse the fresh tiger nut and put it in a clean bowl. For dried tiger nuts, soak it in cold water for at least 48 hours and place in the fridge to ferment.

3. Remove the seed and rinse the fresh date palm fruits. For dried date palm fruits, soak in water to soften it.

4. Remove the hull from the coconut. Cut the coconut into small slices.

5. Peel the skin off the ginger and rinse properly.

6. Add the tiger nuts, dates, coconut, ginger and a little water into a blender. Blend the mixture until it is smooth.

7. Sieve the content of the blender by using a muslin cloth.

8. Add the chaff with water back into the blender. Blend the mixture and squeeze the juice out again with a cloth.

9. Refrigerate the juice extract.

10. Enjoy a cup of chilled kunu alone or when eating a meal.

https://www.nigerialog.com/food/easy-steps-to-make-kunu/new/#new

It is clear that a lot needs to be changed about the way many Nigerian relationships and marriages are being conducted. Chief among what needs to be changed, particularly as it relates to this piece, is the undue relevance placed on a woman’s ability to cook before being considered enough ‘wife material’.
No sugar coating needed; it is plain stupid, archaic, and so, so backward to attach such importance on this skill to the point of letting a great babe go just because she is not-so-great at whipping up meals for you at the snap of your fingers.
And as insignificant as this issue may sound to many of you reading this, it is still a very necessary one to talk about, given that in the minds of many more men, a woman’s ability to make meals is still a determinant of how wifely she is.

Understandably, because of the traditional approach to marriages and home keeping that has been in place for such a long time, women are more likely to have better cooking skills than men. Society has been so constructed by years and years of systemic family organization. It is undoubtedly the way of life – man bears the financial responsibilities, woman takes care of the domestic things on the home front. Cut and dried.
But that was only good for yesteryears. Not anymore.
The family system painted above has been shown inappropriate and defective time and again, especially in the face of a changing generation. Here we are, sitting squarely in the age of millennials where women are taking on more important roles in society than ever before,
conversations that used to be suppressed before are being openly had, and shared responsibility on the home front has never been more… shared.

These days, men are being told to get more involved and more hands-on in their homes. Women are being told to pitch in with more financial muscle » than previous generations of women had to flex. Everything is turning on its head, and for good.
Back to this issue of cooking; apart from the fact that this is one of the changes that society’s dynamism necessitates, treating women as if they were designed from heaven to be cooks and champions of domestic work is also wrong because the ability to cook and do domestic work is learnt and everyone can do it!
Logically, before a guy marries, he still finds a way to do his laundry and get himself fed, no matter how busy he is. If it was possible while he was a bachelor, it is still possible when such guy marries.
Cooking is a basic skill that comes from the instinct to eat! How then can that be something to place such massive importance on when you want to choose who to marry?
There’s more to marriage than meals and domestic activities, and surely, there is more to a woman than her abilities to do these. Add to that the fact that cooking can be learnt at any stage, and it becomes even more preposterous that men exist in 2018 who still have a woman’s ability to cook so highly placed on the list of things they want to see in a potential partner.
In all honesty, you will hardly find a Nigerian woman above 20 who does not know how to make good meals. We are sure from experience that Nigerian parenting places so much premium on that and it’s actually such a good, good thing.
What we need now as a society is for parents to be as intentional with teaching the male child how to cook as they are about teaching the female child. And also to stop linking these lessons to what the female children will have to do at their husband's house.
If sustained transgenerationally, this system will erode, once and for all, the belief that women are good for meals while also encouraging men to look for more qualitative reasons to wife a woman rather than these cheesy wife material qualities that should have no place in a progressive society.

https://www.nigerialog.com/romance/guys-enough!-cooking-is-not-what-makes-a-woman-a-wife!/new/#new

Edo state, fondly referred to as the "heartbeat of the nation", has so many stereotypes attached to it which need to be debunked.
With a population of approximately 8 million people, Edo state is a state with so much culture, history and heritage linked to it.
Edo state is the home of the Oba of Benin and has produced many prominent figures in Nigeria, dead or alive. However, there are many misconceptions about the state.
1. Boring
There are so many things to do while in Edo state » . There are historical sites, museums, nature parks and clubs — something for everyone.

2. Not safe
Many think that Edo state is riddled with cultists, witches, and kidnappers. Rumours like flying witches or all "Edo men are cultists" or all "Edo women are witches" are very commonly spread about the people of this great state. This is however very untrue.

3. Oba of Benin is the only king in Edo
The Oba's Palace, an UNESCO Heritage site, is probably the most famous tourist attraction in Edo state, probably because it is the seat of one of Africa's oldest empires. Which is why many think the Oba of Benin is the only king in Edo. There are 17 LGAs in Edo state and almost all of them have kings or Obas of their own.

4. Bini is the only tribe
In Edo state, there are five major ethnic groups — Bini (Edo), Afemai, Esan, Owan and Akoko-Edo. However, Bini-speaking people occupy the most local governments in the state — seven out of 18 LGAs. There are also other minor ethnic communities that exist within the town such as Ijaw, Igbira, Itsekiri, etc.

5. The people are very rugged
The people from Edo state are brought up to be very street smart. This doesn't necessarily mean they are rough or touts. They just do not like to be cheated and will not stand for it.

https://www.nigerialog.com/culture/here-are-5-common-misconceptions-about-edo-state/new/#new

Babies make us happy as they serve as a physical reminder of the love between the couple. After delivery, the baby has to be cared for which can be challenging for first-time parents. In Nigeria, various tribes have various practices to accommodate a new baby into the family like “omugwo for Igbo”, “ojojo omo for Yoruba” and “umaan for Akwa Ibom.”

Omugwo is a traditional Igbo custom for postpartum care by the mother of the couple. The importance of this practice is that it helps the new mother to ease into her new role through the experience of the mother(husband or wife).

During omugwo, it’s the responsibility of the mother (of the husband or wife) to put her through what she needs to eat to help with milk production for the baby’s consumption, Swedish massage techniques and hot water therapy.

After childbirth, the grandmother helps the new mother with hot water therapy and sitz bath. Hot water therapy involves soaking a cloth in hot water and using it to massage the new mother’s belly. Sitz bath is a necessary practice if the new mother gave birth vaginally so that blood clots in her womb can come out so she can heal properly internally.

The new mother will be given spicy foods such as pepper soup to help to flush out unwanted blood clots in her body and help to boost breast milk production. Pap is also another food option given to the new mother as it helps to boost her breast milk supply.

After-birth care, omugwo, is necessary so that the new mother can rest well to regain her strength. The practice of omugwo is helpful although there might be friction between the new mother and the mother of the husband or wife because of conflict in ideas.

https://www.nigerialog.com/culture/omugwo-understanding-the-culture-behind-igbos-traditional-postpartum-care/new/#new

Banga rice is the traditional rice but is so called because it makes use of palm fruit oil like in Banga soup.
Cooking time
40 minutes

Ingredients
A bottle of banga palm fruit
1 cup of rice
1 medium size onions
5 black peppers
Ground crayfish
Ground dried prawns
Knorr cube
Scent leaves (optional)
Salt

Instructions

1. Parboil the rice, wash well and set aside.

2. Place the palm fruit juice in a pot and place on medium heat. Heat for a while.

3. Add chopped onions and sauté till translucent. Add the chopped peppers, prawns and crayfish.

4. Once the oil starts to separate from the cream, add rice, knorr cube and some salt to taste. Stir and leave to boil.

5. Cover with a foil paper and a tight lid. Cook for about 15 minutes. Add in the scent leaves at this point and allow to simmer on low heat for five minutes. Turn off heat and leave for another 10 minutes with the foil still covering the pot. This will allow the steam to cook the rice and give it the party-rice taste.
Your rice is ready! Serve with grilled chicken or smoked fish and plantain.

https://www.nigerialog.com/food/how-to-make-urhobo-banga-rice(pic)/new/#new

We use these peppers in most of our delicacies but do you know your peppers?
Check out the different types of peppers we have in Nigeria.
Peppers are staple ingredients in the preparation of most Nigerian meals. See the most common peppers that are used in Nigeria.

1. Ata rodo (scotch bonnets)
This is the regular pepper we use in Nigeria. It also consists of yellow pepper. Most Scotch bonnets have a heat rating of 80,000–400,000 Scoville units.

2. Tatashe (red bell peppers)
Bell peppers are less pungent than ata rodo and are used to add colour to food. They come in red, yellow, orange and green. The green bell pepper is popularly known as green pepper.

3. Dry pepper (Piri piri/chili)
Piri piri is used to make the dry pepper that Nigerians grind. Most piri piri have a heat rating of 50,000–175,000 units.

4. Cayenne pepper
The Cayenne peppers are smaller chili peppers that are used to add some spice to the meal. They are rated 30,000 to 50,000.

5. Cameroon pepper (Black pepper)
Cameroon pepper is a more African aromatic pepper that is usually dried and grounded. It is very spicy and pungent and usually used in small quantities.

https://www.nigerialog.com/food/the-different-types-of-peppers-we-have-in-nigeria/new/#new

If there's anything that has been very constant in the academic calendar of the Nigerian Universities since 1999, it is ASUU strike.
The Academic Staff of Universities Union (ASUU) and the Federal Government of Nigeria are always in conflict over funding of the Nigerian Universities, better working condition among other ASUU demands.
And each time the two parties call for a meeting to settle their disagreements, the meeting usually ended with the government promising the union that the demands would be met soon.

However, the government's refusal to meet the union's demands since 1999 has always been the basic reason ASUU goes on strike almost every year.
Here's the timeline of ASUU strike since 1999.

1. 1999
After the end of the military era in 1999, Nigerians ushered in democracy and a government that promised to be people oriented. But it didn't take long for Nigerian students to experience a disruption in their academic pursuit. Few months after the Obasanjo-Atiku administration was sworn-in, ASUU embarked on a nationwide strike and it lasted for five months.

2. 2001
In 2001, ASUU declared another strike over issues that are related and the reinstatement of 49 lecturers sacked at the University of Ilorin. The industrial action was aggravated when the then President, Chief Olusegun Obasanjo described Nigerian university lecturers as " a bunch of lazy and ungrateful people " The strike was called off after three months.

3. 2002
Having had an agreement with the Federal Government during the previous strike, the union was forced to embark on another industrial action on Sunday, December 29, 2002, after the Obasanjo administration failed to implement the agreement. The strike lasted for only two weeks.

4. 2003
In 2003, Nigerian university undergraduates had to stay at home again for six months as ASUU embarked on another industrial action due to the non-implementation of previous agreements, which covers poor university funding and disparity in salary and retirement age.

5. 2005
Nigerian university students again experienced another disruption in their academic calendars as universities lecturers went on another industrial action. According to the Guardian, the lecturers went on strike for just two weeks.

6. 2006
In April 2006 academic activities were paralysed in all public universities across the country when ASUU declared a 3-day warning strike. It eventually lasted for one week.

7. 2007
The 2006 industrial action was followed by another on March 26, 2007. The strike lasted for three months. The reasons for the strike was pretty much the same reasons for the previous strike.

8. 2008
In a bid to press home its demands, ASUU went on strike for one week in 2008. The demands included an improved salary scheme and reinstatement of 49 lecturers who were dismissed at the University of Ilorin.

9. 2009
In 2009, lecturers in public universities across the country embarked on an industrial action that lasted for four months. The strike which started in June was called off in October. Before the strike was called off, the Federal Government and the union had an agreement. The 2009 ASUU/FG agreement would later become the reason for subsequent industrial action.

10. 2010
The year 2010 also saw another setback for Nigerian university undergraduates in their academics as ASUU embarked on another indefinite strike that lasted for over five months. The strike started on 22 July 2010 and was called off in January 2011.

11. 2011
Since the FG failed to honour its 2009 agreement to adequately fund universities in the country and implement the 70-year retirement age limit for ASUU members, the union again paralysed academic activities nationwide in December 2011. The strike lasted for 59 days and was called off in 2012.

12. 2013
Again, the government's failure to review the retirement age for professors from 65 to 70; approve funding to revitalise the university system; increase the budgetary allocations to the education sector by 26% among other demands led to another industrial action.
The strike was embarked upon on July 1, 2013, called off on Tuesday, December 17, 2013. It lasted for five months, 15 days.

13. 2017
On August 17, 2017, ASUU again declared an indefinite strike over unresolved and contentious issues with the Federal Government. The strike was called off in September.

14. 2018
Again, due to the Federal Government's failure to meet its demands, the Academic Staff Union of Universities (ASUU) declared an indefinite nationwide strike.
The union announced the strike on Sunday, November 4, 2018, after their National Executive Council meeting held at the Federal University of Technology, Akure, Ondo State.

https://www.nigerialog.com/education/all-the-times-ASUU-has-gone-on-strike-since-1999/new/#new