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Instead Of Burger And Fries You Should Always Eat Two Burgers – Nutritionist |RN

Dave Maclean
a close up of a sandwich and fries on a table                    © Provided by Independent Print Limited

 

Most food advice makes us sad.

Not a week goes by without us being told that our favourite food is making us ill, or we should be eating more of the thing we hate.

But now a registered dietician and nutritionist has come up with a fast food tip that we’re most definitely on board with.

Her advice: the most sensible way to enjoy fast food is by ordering two burgers instead of one.

Now don’t get carried away – you don’t get to splurge on an extra Big Mac without making any sacrifices.

What Emily Field wants you to do is give up your order of fries for that second burger.

If you’re a chip fan, you’ll struggle with this change, but for those of us who’ll choose a big juicy burger any day of the week, it’s the perfect scenario.

It’s less about the calories though (you’ll eat the same or more calories in many instances), but about the composition of the food.

Protein keeps you feeling full, carbs give you energy, and fat helps you absorb vitamins and minerals.

Emily says the secret with a fast food splurge is to make sure you keep those three things balanced.

She says you’ll end up with fewer cravings later in the day, and less desire to binge.

She told Business Insider: “I want people to be able to approach any food, any situation, and know that they can still make a responsible choice for their body.”

In the body, fats and proteins slow the breakdown of carbs into sugar.

This buffers us against dips and spikes in insulin which can lead to binge eating.

Cereal is an example of a breakfast dish that’ll give you a sharp energy spike that quickly fades.

But Emily says throwing some protein-rich Greek yoghurt or some nuts onto it will help avoid the crash.    (The Independent)

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Life Insurance: Nigeria’s Grave Oversight |The Republican News

Unpacking life insurance!                                   Unpacking life insurance!

Life insurance is one of the most important aspects of personal finance and family security and yet it’s a topic that is surrounded by a lot of confusion and skepticism in Nigeria. What is it? Why do I need it? Is it expensive? Which policy is right for me?

Joining us here to answer your questions and shed some light on the subject is Yomi Onifade, who is a Divisional Director at AXA Mansard. Yomi and his team at AXA Mansard are running a campaign tagged Bonus Life on their Life Insurance Savings Plan. AXA Mansard wants every eligible Nigerian to gift themselves with Bonus Life which is an amazingly simple Savings plan with great investment returns and Bonus life-long insurance cover.

So Yomi, let’s start with the basics: what is life insurance?

Life insurance is a protection against financial loss that would result from the premature demise of an insured person. The named beneficiary receives the proceeds and is thereby safeguarded from the financial impact of the demise of the insured. The amount paid by a life insurer depends on the the level of cover in the agreement.

Unpacking life insurance!                                            Unpacking life insurance!

How many Nigerians have life insurance?

Based on the statistics our team has compiled, less than 1.5% of Nigeria’s adult population has life insurance cover which is extremely low. This was even lower before the Regulator National Insurance Commission – NAICOM commenced a series of initiatives over the past few years to improve penetration. So we are getting there and working towards improving Insurance coverage in Nigeria to get to the levels of other countries like in Finland where 59% of the people are covered. Other countries we could compare Nigeria with include Norway with 55.1% coverage. In Africa, South Africa has 27% of its adult population with life Insurance and Kenya also with 15% adult life insurance. In summary, there is a need for all stakeholders to continue working to improve life insurance coverage in Nigeria and this is one of the key reasons why AXA Mansard’s  Bonus Life is good for Nigerians

Why is life insurance important?

If you are retired or you have no financial dependents, the reality is that you do not need life insurance. In Nigeria, however, most people have a number of dependents. Even if your children are old enough, most of us have other people we care for: spouses, parents, extended family members etc. In the case of an accident or demise, life insurance helps to compensate those left behind for what are often considerable financial consequences: final expenses, outstanding debts, school fees and lost income.

Unpacking life insurance!                                        Unpacking life insurance!

Why don’t more Nigerians have it?

The main reason people are not covered is that they perceive insurance as being extortionately expensive. A typical premium will cost in the range of N20,000/ month. This might seem like good value when said in the same breath as the financial consequences discussed above. But, when taken as a standalone expense without contextualisation, many see it as being too expensive.

For this reason, many Nigerians prefer to put their money in a savings account to provide some psychological reassurance in case of an accident. Today, there are significant number of Nigerians who leave their money in traditional savings accounts that are often yielding less than 2% interest.

How does the Bonus Life savings solve a problem for the Nigerian consumer?

Being sufficiently covered would provide real peace of mind for a huge number of Nigerians. As mentioned above, we know that there are a number of barriers preventing many from taking out policies. That’s why we have Bonus Life.

Bonus Life allows Nigerians to benefit from life insurance without having to pay a N20,000 premium. It is essentially a savings plan like the one you have with your regular bank. You enjoy all the returns of a regular savings plan but the key differences are two-fold: a) you earn superior interest (more than 5%) and b) simply for saving regularly, you get Bonus life insurance cover in case of an accident.

Getting started is easy – simply click here to share a few details and a member of our team will be in touch to explain how you can start enjoying your Bonus.

What’s the catch?

No catch. AXA Mansard is offering Nigerians Bonus Life because we want to build strong relationships with our customers and address the problem that we were well placed to solve.

Unpacking life insurance!

Fill out a few details here and one of our teams will be in touch to help you get started.

This is a featured post

(Business insider)

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Why You Should Not Drink While On Antibiotics |The Republican News

Cory Stieg
Refinery29            © Photographed by Natalia Mantini. Refinery29
You were responsible enough to go to the doctor and get antibiotics for your pesky urinary tract infection, but you also have a happy hour tonight that you do not want to miss. Technically, you’re not “supposed to” drink when you’re taking antibiotics, but what’s the worst thing that could happen if you crack open a cold one tonight? You might have heard from a well-meaning friend that drinking on antibiotics just “makes you get drunker, faster,” but it’s actually more complex than that.There are two main reasons why you should avoid alcohol while on a course of antibiotics: There’s potential for increased side effects, and the alcohol could interact with the drug’s ability to do its job, explains Stephen Ferrara, RN, DNP, RNC-BC, associate dean for clinical affairs at Columbia University School of Nursing, who oversees its faculty practice, ColumbiaDoctors Primary Care Nurse Practitioner Group. And those side effects are way worse than just your typical hangover.

If you do decide to have a few drinks while on antibiotics, you could experience a slew of gorgeous symptoms, such as increased heart rate, changes in blood pressure, nausea, vomiting, diarrhea, gastrointestinal pain and discomfort, headaches, redness of the skin, dizziness, drowsiness, and damage to the liver, Dr. Ferrara says. Yikes. There are certain antibiotics (such as Metronidazole, Ketoconazole, and Griseofulvin, for example) that will definitely cause an intense and significant reaction to alcohol, so you really shouldn’t drink, he says. “Outside of these medications, a drink or two should not cause significant reactions while on antibiotics, although the potential always exists.” So, it’s better to be safe than sorry.

Besides possibly making you feel terrible, if you drink alcohol on antibiotics it’ll take you longer to recover from whatever infection you’re treating, Dr. Ferrara says. “Moderate to heavy alcohol consumption increases liver enzymes released in the bloodstream,” he says. “Since the liver is responsible for metabolising antibiotics, the effects of antibiotics can be reduced.” So, while that carafe of wine might be calling your name at the end of a long week, you’ll just end up having to take your antibiotics longer, so it’s better to just wait until you’re recovered..

As for the whole “getting drunker, faster” thing? That’s somewhat true, according to Dr. Ferrara. Drinking alcohol causes dehydration, increasing the amount of alcohol in the bloodstream, he says. “When someone has an infection, they may already be partially dehydrated.” Alcohol is also a central nervous system depressant, so when it’s combined with antibiotics (or medications) that also affect the central nervous system, “the effects of both can be potentiated,” he says. “In other words, symptoms like poor coordination, dizziness, somnolence are increased since both are acting on the central nervous system.” And those are all symptoms associated with being drunk, so you can see how people assume that they’re just getting “drunker.”

Let’s be clear: Drinking on antibiotics to fast-track your buzz isn’t a good idea. While you’re treating an infection, whether it’s a UTI or bacterial infection, it’s extra-important to rest, stay hydrated, and take the entire course of the antibiotic as prescribed, Dr. Ferrara says. Even though you can’t get sloshed with your friends this weekend, you will be feeling better sooner — which is worth it, right?  (Refinery29)

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Senate Says Ailing Buhari Has Not Violated Any Law |The Republican News

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The Nigerian Senate

From Fred Itua, Abuja and Gyang Bere, Jos

The Senate, yesterday, came out in stout defence of ailing President Muhammadu Buhari, saying he has not violated any known laws of the country.

It also cautioned sponsors and participants in the ongoing protests by a coalition of civil society organisations, operating under the aegis of #OurMumuDonDo and demanding the resignation of President Buhari over his medical vacation in the United Kingdom, to stop heating up the polity with their unreasonable demands.

In a statement signed by its spokesman, Sabi Abdullahi, the Senate said the protesters were only creating unnecessary tension in the country and seeking to divert the attention of the Presidency from the economic and security issues, which were being tackled with vigour.

It noted that Buhari had complied with the provisions of the Constitution, which stipulated that he must hand over to the vice president and duly inform the two chambers of the legislature about his medical vacation.

“The president has broken no law and therefore we do not see any justification for this diversion and noise making. The sponsors are merely seeking cheap publicity at the expense of the peace of Nigeria. We, in the National Assembly, are satisfied that there is no vacuum. The Federal Government is working. Acting President Yemi Osinbajo is providing the required leadership. So, there is no reason for the protests.

“All Nigerians now should focus on praying for the safe return of the president. We in the Senate are happy about the report by the governors and party leaders who recently visited President Buhari in London and we know he will soon return to continue to provide leadership to our people and the rest of Africa.

“We, therefore, call on the protesters to stop all these demonstrations and let their sense of patriotism overshadow the zeal for activism by joining other Nigerians to pray for the President, the acting President and Nigeria as a country at this critical period,” the senate stated.

Meanwhile, a cleric, Prophet Isa El-Buba has accused the kitchen cabinet of Buhari of restricting Osinbajo from taking major decisions that would better the lots of Nigerians.

He advised Buhari to give critical attention to his ill-health and not hurry back home until he is fully certified by his medical doctor.

Prophet El-Buba, who stated this in Jos during a press conference, said if the acting president is given full capacity to act without restrain, Nigeria would transform into an enviable nation in less than one year.

“There is no need for President Buhari to rush back if he is not fully recovered, he should take the time to attend to his health and give the acting president full capacity to act without the interference of certain personalities from the cabinet.

“From my observation, the acting president has been slow down by certain powers bent on holding the country to ransom. He started at a very high speed towards economic recovery that had placed the country on hardship.

“He had visited market women to know the actual cost of foodstuff, he visited Niger Delta to address the militancy problem and currently, he is addressing the challenges of insecurity in Kaduna State and agitation for secession by some interest groups, but some people are not happy with the steps he has taken so far, they felt he is stealing the show from the president.”

El-Buba flayed some individuals who he claimed were working round the clock to puncture Osinbajo’s political will to place Nigeria on the track of steady growth and development.

He said such elements should be identified and showed the way out from the Presidency. (The Sun)

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This Is How Much Exercise You Need To Do For Your Age |The Republican News

Joe Vesey-Byrne
             © Provided by Independent Print Limited

Expert health writers have paired the different exercises you should do to suit your age.

The information, published in the e book How to Live to 100, was written by Lindsay Lyon, Kimberly Palmer, and Philip Moeller.

While inactivity can be reversed by taking up exercise, having a life long programme will have much better health benefits.

Think of it as saving, by being healthier now to give you a better life when you’re retiring.

20s

Although this is the decade when you can fill your body with junk and will still function, this is a huge waste of the time to build your ‘fitness base’.

The muscle strength you build up in your 20s can stay with you into old age.

The book also recommends these activities for at least 30 minutes:

  • Lifting weights
  • Pushups
  • Lunges

20 somethings should aim to exercise for two to three hours per week, a comfortable 8 reps at least, and no more than 12.

According to Pamela Peeke, assistant professor of Medicine at the University of Maryland, four or more hours of exercising per week can reduce a woman’s risk of breast cancer by 60 per cent.

Risk of colon cancer can be cut by 30-40 per cent if you complete three to five hours of cardio per week.

30s

Diversifying your sports programme. If your 20s was when you became really good at one thing, then your 30s it’s time to try something new.

This is advice of Kark Knopf, the coordinator of the Adaptive Fitness Program at Foothill College, and the author of Kettlebells for 50+.

It’s important because one sport or form of exercise will overwork certain parts of your body and neglect others. For instance, swimmers who only swim can later have posture problems, no matter how much they exercise in the pool.

Exercises for your 30s should mix upper and lower body strengths, so if you’re already doing some of these, try the others:

  • Cross-training
  • Cycling
  • Running
  • Swimming
  • Yoga
  • Tai chi
  • Dancing

Stretching is also important, and Knopf suggests heel to toe walks.

40s

According to US News, your 40s are when you can preserve your strength and fight belly fat.

Peeke says that while many people stop weight lifting in their 40s, this is exactly when they should up the amount they do.

Muscle strength drops in both men and women – specifically for men this can be by as much as five to eight per cent.

Keeping this lean muscle and your metabolic rate high requires regular strength work outs. This will keep your calories burning away, and the fat away too.

  • Weight lifting
  • Consistent exercise

This second tip isn’t a specific action, but keeping up regular exercise will help fight off stress, which your hormones kept at bay in earlier years.

50s

Aches and pains are inevitable with ageing, but you can adapt your exercise programme around them. So if you have sore knees, cut out running and take up swimming.

Try these exercises:

  • Pilates
  • Yoga
  • Aerobics

The first two of these will help with back strength, and stopping your posture from curving forward, as tends to begin around this age.

The American Heart Association recommends 30 minutes of aerobics, five times per week.

According to Knopf, there’s no need to overdo in these sessions. Aerobics are just as effective in your 50s when done at at moderate exertion, and this will avoid extreme fatigue and muscle soreness.

60s

Continuing regular exercise will offset chronic conditions like diabetes and heart disease.

Moreover, having greater body strength will improve your chances when you take a tumble, avoiding hip fractures.

Good exercises to keep up are:

  • Weight lifting (at least once, ideally two or three times per week for 30 minutes).
  • Alternate between the upper body and lower body.
  • Zumba
  • Water aerobics

These last two are suggested by Peeke for their communal nature. She recommends joining classes and working with a certified trainer after 60.

70s

From your 70s onwards, avoid rigorous workouts but keep active.

In classes for over 70s run by Knopf, he says that exercises from earlier in life are repeated, but done around a chair.

  • Arm raises with resistance bands
  • Leg lifts
  • Aerobics (chair based)
  • Stretching

One is never too old to benefit from exercise.  (Indy 100)

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Buhari Has Not Left London, Presidency Counters Rumours |The Republican News

buhariinlondon2

Buhari on sick vacation in London

The Presidency has dispelled the rumours making the rounds that President Muhammadu Buhari has left London for Nigeria. Contrary to that report, the Presidency said that he would soon return to the country.

President Buhari’s Personal Assistant on New Media, Bashir Ahmad, made the disclosure while dismissing reports saying the President has left London for Nigeria.

Ahmad, who took to his Facebook wall maintained that the President is still in London, adding that he would inform Nigerians properly when the time comes.

He wrote: “Like many of you, I also read that news about President Muhammadu Buhari’s return on Social Media platforms and many blogs.

“It’s all rumours, President Buhari hasn’t returned to the country yet, but he will very soon return and continue the good work he has been doing.

“As we all saw last week from the pictures of Nigerian Governors’ Forum visit to him, he is doing fine.

“When the time comes for Mr President’s return, the Presidency will properly inform Nigerians, like it usually does.

After initially spending over 50 days on medical vacation in London, the President had in May returned to the United Kingdom, UK, for follow-up medical check-up and is yet to return.   (The Sun)

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4 Things You Should Do For Your Stomach Everyday |The Republican News

Naomi Mead
4 things you should do for your stomach everyday   © Johner Images / Getty 4 things you should do for your stomach every day

1. Go bitter

Digestive enzymes are essential for the breakdown and absorption of food, and bitter and sour foods naturally stimulate those digestive juices. Precede bigger meals with a bitter leaf salad of rocket, kale, and spinach with a squeeze of lemon juice. Or, have a glass of water with either the juice of ½ a lemon, or ½ tablespoon of raw apple cider vinegar about half an hour before your meal, to get your digestion juices flowing.

2. Get spicy

Ginger is the perfect antidote for indigestion. It can soothe an upset stomach as well as helping to ease digestive cramps, nausea and bloating. Unfortunately, a ginger beer or a slice of ginger cake won’t do the trick, it needs to be the fresh ginger root to feel any benefits. You can make ginger tea by peeling a thumb-sized piece of root ginger (top tip: the easiest way is with the side of a teaspoon), slice, and steep in hot water with a slice of lemon for 5 minutes.

Fennel seeds are another fantastic digestive aid, traditionally used for thousands of years in Chinese, Indian and Western medicines. They contain compounds that can help to relax the smooth muscle in the digestive tract, helping to assist both cramping and bloating. Enjoy in the form of a tea, or alternatively chew on some fennel seeds after a heavy meal.

3. Move a bit

If you’re sluggish, your digestion will be sluggish too. Regular exercise helps with gut motility (ahem, it keeps you regular) by stimulating the natural contraction of intestinal muscles, helping to move food through your digestive system more rhythmically. Whilst the sofa may be the most tempting option post-dinner, a leisurely walk is what your digestive system will actually thank you for.

4. Stay hydrated

Water is essential for keeping things flowing through the digestive system. If you don’t get adequate water, the body tops up hydration levels by pulling water from the stools, making them hard and difficult to pass. Hello, constipation! Water is also needed to produce the digestive juices that break down food, and without these, a variety of digestive problems can occur, from gas and bloating to nausea. Focus on drinking at least 2L of filtered water every day. Tea, coffee, juice and some watery foods (tomato, celery, cabbage) top up your levels too.

Netdoctor

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