Sk Mbuga Beats Bobi Wine In Diplomatic Awards.

Socialite Suleiman K Mbuga has peeped Kyadondo East Mp Robert Ssentamu Kyagulanyi and wife Barbie to clinch Extra-ordinary Youth personalities category.This was in the diplomatic 2017 ceremony held on Friday at Hotel Africana in kampala.

Mbuga beat Bobi Wine and wife Barbie who both were nominated in the same category.Whereas Sk Mbuga,as he is known is hospitalized,his friend Isa Musoke picked the award on his behalf.

The awards organized by Uganda Youth Talent Promotions (UYTP) in partnership with spiroline Enterprises and consultancy Agency also recognized among others USAID in the foreign Organisations category,state house in the government Organisations/parastatals category and Buganda in the cultural leaders/institutions category among others.

The diplomatic Awards,an annual event is aimed at recognizing and appreciating the Diplomatic missions,individuals and other organisations who have shown full support to the youths in this country.

Its  noted that Sk Mbugas award is as a result of his support to the youths and his hospital project which he said will benefit the youth too.

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Deep breathing reduces stress

Many people tend to lose focus and become angry when they are stressed and this affects the body.

Well,the only solution to stress is taking a deep breath as according to most fitness experts.

 

 How to deep breathe

•         Find a quiet,comfortable place to sit or lie down straight on your back.

•         First,take a normal breath and start thinking or imagining about anything good.

•         Breathe in slowly through your nose,allowing the chest and lower belly to rise as the lungs get filled.

•         Let the abdomen expand fully.

•         Breathe out slowly through your mouth.

•         Slowly breathe through the nose and fill the lungs completely.

·        Give yourself full attention for about 20 minutes.Do this 5-7 times a week.

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How to lose fat around your stomach

Normal traditional exercises,such as sit-ups,ab cradles and ab rollers will not make you lose that belly.Fat in your stomach tends to be under the skin,around your organs.

This fat can predispose you to many health problems,such as heart attack,diabetes and breast cancer.

To get rid of fat around the stomach you need a good nutrition plan and an excellent fitness programme.

The nutrition plan one can adopt is to decrease sugar  intake,alcohol,food with preservatives and cut down carbohydrates.

Eat foods that contain lean proteins,whole grains,fruits and vegetables.

You should keep a food diary to help you monitor what you eat.It is advisable for one to start planning their three major meals for the day in advance.The best exercises you can do to shed off the fat around your stomach include a 30 minutes of cardio exercise every day such as interval running.

Procedure

·        One minute running at high intensity,then walking for one minute and repeat this 10 times.

·        Then do a 10 minute run at a moderate pace.

Other  exercises one can do in addition to cardio are:

·        Core stability exercises,such as variation planks (front,side),knee raises and kicks.

·        Strength exercises,such as squats,deadlifts,press-ups and inverted rows.

Do three sets and repeat each exercise 15 times.

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What is depression?

Depression is described as a common mental health disorder  that presents with persistent low mood (sadness) that happens almost daily.It can last at least two weeks.

Depression leads to loss of interest in pleasurable activities and feelings of guilt or low self worth.Other symptoms are failure to sleep or sleeping excessively,loss of interest in activities that a person used to enjoy and poor or excessive appetite.

Depression is a diagnosable medical condition that can affect anyone.Symptoms range from mild to severe,it is also different from the usual sadness,stress or fear that anyone can experience from time to time.

The condition is caused by a change or an imbalance of chemicals in the brain.It is triggered by issues such as poverty,unemployment and stressful events such as war,social unrest or death of a loved one.

It can also be triggered by mental disorders such as anxiety,physical illnesses,such as cancer and HIV/AIDS.

The number of people living with depression increased by more than 18% between 2005 and 2015,according to a new report by the world Health Organisation (WHO),titled depression and other common mental disorders.

The report also disclosed that more than 80% of the disease burden is among people living in low and middle income countries.

By Dr Sheila Ndyanabangi

The principal medical officer.

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Nine top tips for a healthy skin

These are some of the things you can do to have a healthy skin and perhaps kick off to your anti aging goals so easily.

•      Drink plenty of clean water daily to keep your skin and body hydrated.Adequate water is responsible for eliminating toxins out of the body in various ways,for example sweating and urinating.

•         Have adequate fibre in your diet.This keeps intestinal tracts regular,and enhances the elimination of waste products from your body.Some skin problems are caused by constipation.

•         Regulate eating of bad fats which many affect your skin and have essential fatty acids,more especially those obtained from seeds,nuts,dark leafy vegetables,sunflower,sesame and oily fish are vital for healthy skin.

•          Eat foods which contain antioxidants (these slow down aging of cells).Fruits and vegetables are the best sources of natural plant antioxidants.

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•         Cut down on intake of caffeine or alcohol,all of which drain moisture from your body.
•        Apply honey three times a week to your face or other part of the body.Leave the honey on the skin for about 30 minutes and then rinse off honey with warm water.

•         Reduce foods that clog for example red meat,dairy,refined foods,fried foods that contain bad fats.

•         Cut down on table salt.Excess sodium in the system leads to skin puffiness and swelling.
•        Avoid strongly spiced dishes where possible.

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Kenya’s defeated Raila Odinga goes to top court

Raila Odinga on one of his campaign rallies.

Opposition leader Raila Odinga said he would take his claims that kenya’s presidential election was rigged to the supreme court,after previously refusing to do so,and vowed to protest peacefully.

‘’we have now decided to move to the supreme court and lay before the world the making of a computer generated leadership,’’the 72 year old leader of the National Super Alliance(NASA) coalition told journalists.

He also called for peaceful forms of protest against the victory of his opponent President Uhuru Kenyatta.

Odinga recalled that the rights to demonstrate,strike and carry out acts of civil disobedience were enshrined in the constitution.

‘’We will preach peace ,we will uphold our rights to assemble and protest.We shall hold vigils,moments of silence,beat drums and do everything else to peacefully draw attention to the  gross electoral justice and demand redress,’’he said.

Days of sometimes violent street protests,crushed by police,have left at least 17 people dead among them two children since the declaration of kenyatta’s victory.

The blood shed has spurred traumatic memories of the clashes that followed the country’s presidential vote in 2007,when a wave of politically-motivated tribal violence left  1,100 dead.

Odinga called for peaceful demonstrations against the ‘’the death of democracy.’’

‘’kenyans have no need to use violence to achieve justice,’’he said.

‘’This country is now divided between those prepared to live under autocracy and the forces of freedom and democracy.’’

Raila addressing his supporters.

Odinga has charged that the August 8 election was rigged in favour of Kenyatta through the hacking and manipulation of the electronic vote counting system,claims he repeated.

He accused the election commission of illegally releasing unverified results to create the expectation of an Uhuru Kenyatta victory’’ and claimed that the results had been hacked because an algorithm had been introduced to rig the out come,an allegation he will have to prove in court.

Odinga,who had previously ruled out a court appeal,said he was only going to the judges after civil society groups and among them was the Kenya Human Rights Commission(KHRC) and the Africa Centre for Governance(AfriCOG) were threatened with closure by government.

He said NASA was taking its appeal to the courts despite consistent ruling a series of pre-election petitions.

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Grace Mugabe claims immunity in assault case

President Robert Mugabe and wife Grace Mugabe heading for the delegates meeting

 

Zimbabwes First lady Grace Mugabe has claimed diplomatic immunity after being accused of assaulting a 20 year old model,south African Police said confirming she had not fled the country.

‘’the suspects lawyers and her government representatives made verbal representations that the suspect wished to invoke diplomatic immunity cover’’ a statement from the police ministry said.

The 52 year old wife of President Robert Mugabe is accused of attacking Gabriella Engels on Sunday evening at a Johannesburg hotel where the first lady’s two sons were staying.

Engels has registered a case with the police alleging assault with intent to do grievious bodily harm,saying she suffered deep cuts to her forehead and the back of her head.

The police said that Grace Mugabe had been expected to report to a police station on Tuesday to give her version of the events and obtain a warning statement,but she failed to show up.

They added that she was scheduled to attend a regional summit of the southern African Development Community in Pretoria where her husband and other heads of state will be present.

The alleged attack threatens to spark a diplomatic tiff between the two neighbouring countries,which have strong political and economic ties,though Zimbabwean officials have made no comment on the case.

Engel displaying her scar after being assaulted by Grace Mugabe

Grace Mugabe allegedly arrived at the capital 20 West Hotel with body guards and accused Engels of partying with her sons Robert and Chatunga,who are both in their 20’s and live in Johannesburg.

Pictures on social media appeared to show Engels bleeding from her head after the alleged assault at the hotel in the upmarket business district of sandton.Engels said she was attacked with an electrical extension cord.

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20 HEALTHIEST FOODS YOU SHOULDN’T LIVE WITHOUT

      Acai

This dark Brazilian super berry is found to have one of the highest antioxidants levels of any fruit in the world.

Dark colored berries have been known for their health benefits because of their Anthocynins (vascular pigments) which give the acai its color.

These belong to a group of molecules called flavonoids.Well,twelve additional flavonoids were found to the Portuguese book ‘’Acai:Preparo,compsicao e Melhoramento de conservaco’’ (schauss et al.2006a)

It also contains a rich amount of phytosterol which may reduce blood cholesterol.

In a 2006 Uniersity of Florida study,the Acai berry destroyed cultured human cancer cells.Acai is increasing in popularity and can now be found in smoothies,juices,and other products.

But in order to get the most from the berry,it is best to buy a product that has been free-dried and prepared naturally.

    Pomegranate

Another high antioxidant superfruit,the pomegranate,makes many guest appearances in Greek mythology.Its contains high amounts of vitamin B5, and potassium.It also contains punicalagians which scavenge free radicals.

The pomegranate seed juice has been shown to juice has been shown to reduce the risk of heart disease,the seed oil was effective in the proliferation of breast cancer cells in vitro,and may slow the development of prostate and colon cancer.

Drinking 80z of 100% pure pomegranate juice a day is the most effective way to gain the benefits from the fruit.

      Spinach.

This veggie has a reputation of being a good source of iron.But in 1937.it was found that the iron levels were high for a vegetable but significantly lower than once thought.

Popeye the sailors’s favourite food is still high in vitamins K (which maintains bone health),A,C and magnesium.

It is also a good source of several antioxidants.

Spinach may also be good for your brain.some studies show that it may protect the brain from oxidantive stress and may reduce the effects of age related brain decline.

      Broccoli

As part of the cabbage family,broccoli has many potent cancer fighting nutrients.

This might green veggie is usually boiled or steamed and possesses high amounts of selenium,vitamin C and soluble fiber.

Studies have found that boiling broccoli for more than 10 minutes may strip it of nutrients.

However, the same studies found that steaming,microwaving,and stir-frying will not rob the plant of its cancer fighting compounds.

 

   Salmon

This trout with a keen since of smell may make you smarter.

DHA and EPA are important for brain function and salmon is a good source of both.

The salmon is also a good source of omega-3 fatty acids and vitamin D.

It can also increase blood levels and heart rate which promotes cardiovascular health.

Norwegian researchers found that Omega-3 is better absorbed by eating salmon as opposed to Cod Liver Oil supplements.

      

 Carrots

This root plant is widely used in juices and soups.It is a monster in the vitamin A league packing an amazing 686% of the daily recommended value for one cup(122 grams) of carrots.

The carotenoids found in foods like carrots have been shown to lower blood sugar and promote colon health.

Blue berries

                      

       Another fruit that can lower your risk of cancer and heart disease is the blue berry.

Along with being high in vitamin C and potassium,blue berries are anti-inflammatory.

Studies have also found that eating wild blue berries may slow the effects of aging and thus it can work as an anti aging ingredient.

    Bananas

This tropical fruit that grows in hanging bunches,is grown in over 107 countries.

Bananas are packed with vitamins and minerals but because of its remarkable potassium content,doctors recommend it for patients with high blood pressure or low potassium.

Another member of the banana family,the plantain,has a slightly higher vitamin and mineral content when cooked but is equal in fiber and protein.

    Cantaloupes

This powerfully nutritious fruit named after a village in Italy has immense health benefits.

Cantaloupes have 112% the daily recommended vitamin C and 103% recommended vitamin A is great for your vision health.The combination of B complexes also makes it good energy source.

  Garlic

A member of the onion family,garlic is grown year round and has been used throught history for culinary and medicinal purposes.

Commonly known for warding off vampires in European folklore,this root crop packs a punch against some serious conditions.

It has been well documented that the compounds of garlic have boost hydrogen sulphide to relax the arteries.

It can also help prevent strokes,heart attacks,and limit cancer growth according to a 2007 University of Alabama study.

Garlic is now found in supplement forms but researchers are finding great benefits of aged and fresh garlic as opposed to processed.

   Wheat germ

The germ in wheat germ has nothing to do with bacteria but with the germination.

It is one of the most nutritious foods you can your hands on and has more vitamins and minerals per ounce than any other fruit or vegetable on the planet.

With over 23 nutrients,the benefits of consuming wheat germ in some form seem endless.It is also commonly used by athletes and body builders for its muscle growing potential.

The many people who feel as though they are obtaining the benefits of this food by eating bread are mistaken.

Flour that has had the germ removed is commonly used to make white and most wheat breads.

It is most likely better to buy wheat germ and add it to pancakes,cereal,muffins,and other foods.

   Tea

This herb which is drunk after steeping in hot water,is the second most commonly drunk beverage in the world.

Tea has been used in Asia and India for thousands of years and is now being highly marketed in the western world.

Green and black teas are well known for their high antioxidants.

Tea has been known to normalize blood pressure and help prevent cardiovascular disease and diabetes by lowering blood glucose activity.It also has anti-carcinogenic,anti-mutagenic and anti-tumor properties.

If that isn’t enough for you,early lab test show that green tea may be beneficial against bone inflammation related to arthritis and cartilage breakdown.

   Leafy Dark Greens like collard

When you take a bite out of that burger you might be thinking that you are getting your daily greens from the lettuce between those buns.Actually,lettuce is only as nutritious as drinking a glass of water.

To get the most out of your greens you should partake in some or the darker members of the Brassica family.

Collard greens and kale are both high in calcium and beta-carotene.

The 3-3 Diindolylmethane found in these veggies has been found to modulate the innate immune system in the body.

They also contain sulforaphane that prompts the liver to produce enzymes that help detoxifies cancer causing chemicals.

   Beans and other legumes.

This family includes peas,lentils,soy nut,chickpeas,and lima beans.

Although many tend to avoid or neglect eating legumes,studies show that eating four or more servings a week can make a difference in your health.

A nurse’s Healthy study in 2006 showed that eating four or more servings a week as opposed than to less than one lowered the chance of heart disease by 22%.

   Beets

This hard skinned root vegetable has a sweet taste and has also been used in the past for making certain types of medicine.

Beets are rich in folate and B vitamins which are essential for tissue growth.

It is recommended that women who are pregnant consume high amounts of folate for the spine development of the infant.

The blood pressure reducing power of beet juice is un believable!

The American Heart Association journal Hypertension showed a reduction in high blood pressure of volunteers in just one hour after drinking 500mls of beet juice!

The reduction was more pronounced as time went on and lasted up to 24 hours.

   Onions

One of the oldest vegetables known to man,onions have been used in a variety of ways through the ages.

Along with garlic,onions have a side effect of halitosis(bad breath) but the advantage of eating it out weighs that derivative.

In research that used data from Italian and swiss cancer preventing possibilities of onions.

The study found that those who consumed more onions per week protected against seven different types of cancer.

Onions also have been shown to have anti-inflammatory and anti-bacterial activity as well as lowering blood sugar.

   Cranberries

This vine fruit has been a staple in American and Canadian thanksgiving for hundreds of years.

Now researchers are studying the health benefits of the little vine berry and finding that it may deserve to be  called a superfruit.

Cranberries are excellent for digestive health and are high in antioxidants like its dark berry brothers.

But there may be another unexpected advantage of cranberries.

It contains a chemical compound that can inhibit and even reverse plague which can lead to  tooth decay.

It’s harder now to find  100% cranberry juice.

Most are a part of a cock tail because of cran berries taste.Most supermarket brands stock cran berry mixed with apple,pine-apple,grape,and other juices.

  Oranges

Sometimes they are known as Chinese apple,oranges originated from south east Asia.It is well renowned for its very high vitamin C content.

Oranges also contain high dietary fiber and folate.

Many people believe that taking vitamin C supplements or drinking sugared drinks fortified with vitamin C has the same health benefits as drinking orange juice.

A recent Italian study proves otherwise.Subjects were given three drinks to consume.Blood-orange juice,fortified vitamin C water,and sugar water.

Then blood samples were taken and exposed to hydrogen peroxide.The subjects who drank the orange juice showed 18% less damage to DNA after 3 hours.

Those who drank the fortified drink and sugar water showed no protection against DNA damage.

   

 

Avocado

This fruit with a smooth and creamy flesh is grown widely throught central and south America.Avocado have higher fibre content than any other fruit and are packed with 60% more potassium than bananas.

Avocados also help lower cholesterol and have been known to lower low density lipoprotein (bad cholesterol) and raise high density lipoprotein (good cholesterol).

You really need to get your hands on this fruit.

 Artichokes

Studies are being conducted to find out more about this Mediterranean perennial thistle.

We know about its phyto nutrients which can lower cholesterol as a part of a healthy diet.

There have also been discoveries about the antioxidant contained in this food.

Artichoke extract may have a protective effect on liver cells and may reduce symptoms of irritable bowel syndrome.

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Twenty three healthy anti aging facts for you to stay longer on earth stay

I will give you the close set of examples that I have at hand.my grandparents.my grandmother happens to be older than my grandfather with the age difference of 5 years.she is 86 years and grand father is 81 years.but she looks much younger than her husband.well the question is those who have managed to stay longer and still look younger,what are they doing to achieve this.

For thousands of years,mankind has been trying to discover ever-more innovative ways to look younger and stay healthier.Across the world,cultures have offered their own answers,but thanks to modern day research we now have a good idea of what actually works.

Here are things that every body can do to stave off the aging process and feel better for longer.First we are going to first look at the practices or lifestyles one can engage to stay younger and then we shall look at other quick fix remedies to attain the anti-aging goal very fast.

Practices or lifestyles

1.      Health sex with your spouse

This leads to less stress,boosted confidence,increased pain tolerance,a stronger immune system,and even brain cell growth:if you were not convinced that sex is good,how about these benefits?

2.      Love.

Always surround yourself with people you love,things and decorations that bring you joy,and activities that speak to your soul.

3.      Ice baths.

After a good work out,five to ten minutes of cold therapy can help the body speed the healing time of the tiny muscle tears that happen during exercise.

The cold,and then subsequent warming-up,helps to circulate blood,flush out waste by-products,reduce swelling,and reduce any further tissue breakdown.

4.      Meditation

Even just a few short minutes a day can ease physical ailments,calm the mind,and reduce stress.

Meditation can lead to a deeper self-awareness that can transfer to other areas of your life.

5.      Positive thoughts.

Something you ccould include with your meditating is positive thinking.Positive affirmations said daily,or even through out the day,can slowly change the way your throught process works.Do it well and you can improve self-esteem,fend off depression,and stand a better chance of meeting your goals.

6.      De-stressing

Stress starts off as a mental and emotional barrier,which can then manifest itself in physical problem.

Finding ways to de-stress can have incredible results on your longevity.

7.      Me time or having time alone

Taking some time away from the busy bustle of life to just focus on your-self can do wonders for your well being.It can be something big and exciting like going for a night out with friends or something simple and quiet like taking a well-deserved nap.

8.      Walking

Going for a walk has multiple benefits that work from different angles.The most obvious being that its exercise;it gets your body away from your desk and off your couch.Walking for just 10 minutes is long enough for your brain to switch on its good hormones that start the de-stressing process.Its also an excellent way to get in that much-needed vitamin D from the sun.

9.      Yoga

Start incorporating a small yoga practice into your routine once a week,if possible on a daily basis is even better to start seeing some of its benefits which may be some of the following increased strengthand flexibility,improved moods and sleep patterns,better metabolism and weight loss.

10.  Put more strength in training

Some form of strength training should be a regular part of every one’s lives to help ensure a strong body.You will look better,feel better,and be able to stay active and mobile longer into your life,with a drastically reduced rate for age-related injuries and muscle loss.

11.  Turmeric

This vibrantly-coloured spice,which is like ginger comes from a root,and has long been championed for its various health properties.Studies have shown it can help with inflammation,depression,arthritis and diabetes,and there is even some evidence that it might help fight cancer.

12.  Do away with inflammatory foods

A good chunk of the population could benefit from eliminating these things from their diets.Dairy and gluten can trigger allergies and sensitivities that can cause problems ranging from inflammation and to fatigue.They can even increase risks of certain cancers,according to some studies.

13.  Increase Vitamin D intake

One of the easily available vitamins is vitamin D: all you need to do is to go out I the sun for about 15 minutes a day.Sounds easy,right? Well,its surprisingly common to have a defieciency in this important vitamin.Make sure you get enough:it helps to keep the immune system strong,aids the body in absorbing phosphorus and calcium,can help with depression,and contribute to strong bones and teeth

This high-performance anti-aging solution is a blend of nature's most powerful age-defying ingredients.

       Massage

Just the idea of having a wonderful spa day full of various massages sounds wonderful,doesn’t it? The body knows what it needs and all you have to do is give in.Getting regular massages can do wonders for melting away tension in the body and nervous system,has mood-boosting effects,and can help improve the function of the lymphatic system.

15.  Set goals

Having some goals set out,both short and long term,can allow you to focus on achieving things.A sense of accomplishment and purpose boosts your mood and often provides further motivation.

16.  Find time to cuddle

Whether it be with your partner,your child,or even your dog,cuddling makes the body release the hormone oxytocin which is responsible for stress relief,building a stronger bond,increasing immunity,and can even lower your risk of heart disease.cuddling with your partner can also help increase your sex drive.

17.  Hugs are a healing to the soul.

Virginia satir,a psychotherapist says ‘’we need four hugs a day for survival.we need eight hugs a day for maintenance.we need twelve hugs a day for growth.” Hugs help the body release optimal levels of oxytocin,an important hormone for happiness.

18.  Let nature be part of you

Though a majority of the population lives in the urban areas,far removed from the natural roots.Taking the time to reconnect with nature does powerful things or the mind and soul.Even something as simple as just walking around your backyard in bare feet to feel the grass between your toes can be enough for some people.

19.  Do facial exercises.

Just like any other muscle,the muscles in the face deteriorate as we age.If you want to keep your facial muscles looking toned and your face looking young and vibrant without going under the knife,it’s a good idea to add facial exercises to your routine three to five times a week.But better cultivate a life that makes you laugh and smile naturally.

20.  Do mindful eating

All too often,we eat break-fast in the car on the way to work,or wolf down food as we work through lunch,or completely forget to eat all day because you were too busy.It takes about 15 minutes for the brain to register that your stomach says its full.If your brain is too busy with other tasks,this message can get lost in the shuffle resulting in you always feeling hungry and never satisfied.This can cause over eating and constant snacking on un healthy food.

21.  Avoid alcohol

Drinking in excess slowly kills your body in many ways.

The liver deteriorates,the skin changes,and the brain cells die off.

If you drink high calorie beverages like beer or sugary alcopops,then weight gain around the middle often happens as well.

Having a large midsection is linked to increased risks of a whole host of illnesses and diseases.

22.  Green tea

Yet another antioxidant source,green tea should be consumed daily.

Loaded with nutrients,green tea has been shown to help with fat loss,lower cancer risks,and improve mental health.

It can also lower your risk for conditions like diabetes,Alzheimer’s,and Parkinson’s disease.

23.  Have enough sleep

When you sleep,your body is working on your recovery without you even realizing it.Overnight,your hormone levels stabilize and your body works on repairing itself.

It’s easy to skimp on it,but getting enough sleep is extremely important.

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