Fitfam! Stage 1, nutrition

Staying fit is a great bonus to life and can lead you to be a happy and healthier person. By staying fit and healthy you not only look and feel better, but you decrease your chance of medical problems such as diabetes, heart attacks, high cholesterol and hypertension. There are many helpful strategies to keep fit and stay healthy that, with dedication and ambition, can be done.

Getting into the habit of eating well and working out consistently is hard enough. Staying healthy and fit is even harder. Until you get into a good rhythm and form healthy habits, it can be challenging to figure out how to stay at your physical best without obsessing over it. Here are easy habits you can start forming today to help you stay healthy and fit for the long-term.

We are what we eat

All the foods we eat are processed in some way, but foods that undergo chemical processing, which means they are made from ingredients that aren’t real, thus making them high in sugar and low in the nutrients we actually need to fuel our bodies and keep us healthy, should be avoided.

As a general rule, try to limit the number of pre-packaged, non-perishable food items you buy, foods such as chips, granola bars and frozen meals. Purchasing perishable items, such as yogurt, bread and fresh produce, is a sign that what you’re buying more closely resembles foods your body can easily digest and use for fuel.

Get rid of any junk food

 It is one of the most important components of a fit lifestyle. Many people ignore it, but if you exercise and eat a lot of junk food you will not get any fitter. This is because the junk food turns to fat almost immediately. Junk foods contain little to no nutrition and are high in sodium and sugar. Because of this, your body sugar levels drop after consumption and you end up feeling fatigued with a major lack of energy.

 Foods to avoid are:

High in sugar: Donuts, cakes, cookies, pudding, cereals, canned and dried fruits, and sodas.

High in fat: Processed meats, butter, hydrogenated oil (coconut and palm kernel), shortening, cheese and animal fats. Please note: although cheese is high in fat, it is also high in protein which is a great nutrient for the body. Aged and less processed cheeses are the best solution.

High in cholesterol: Egg yolk, fried foods and mayonnaise.

Avoid anything containing: High fructose corn syrup (HFCS) and Monosodium glutamate (MSG).

Eat healthy

 Maintaining a balanced diet can be difficult to do if you do not have the time to cook for yourself every day. But, it is easy to find healthy solutions in restaurants and take-outs as well. You will find that maintaining a healthy and balanced diet can increase energy and productivity, boost your metabolism and make you a happier person because you will be consuming the nutrients and vitamins your body needs.

 Foods to eat are:

Fresh fruits and vegetables: Melons, bananas, apples, oranges, carrots, onions, broccoli and corn, etc. (Please note: These fruits and veggies should be fresh, not canned. You can sauté vegetables in extra virgin olive oil for better taste). If you make a salad, the more colorful the better!

Organic meats: Fish, poultry and beef for protein. Instead of frying the meats, try to bake them with extra virgin olive oil or lemon juice with herbs.

Grains: Whole wheat toast, oatmeal and pastas.

Foods high in protein: Tofu, soy beans, egg whites, nuts, cottage cheese and quinoa.

Foods high in fiber: Cooked lentils, black beans, green peas, pears, raspberries and oat bran.

Understand the difference between complex and simple carbohydrates. Simple carbohydrates are carbohydrates made of one or two molecules of sugar that have very little nutritional value. Complex carbohydrates are made from a string of sugars but are very rich in fibers and contain healthy vitamins and minerals.

Examples of simple carbohydrates: Sugars, syrups, jams and candy.

Examples of complex carbohydrates: Whole grain foods and vegetables.

Know when to eat

 It is really important to avoid skipping meals. A lot of people might think that you will lose weight by skipping a meal, but that is very inaccurate. In fact, skipping meals decreases the speed of your metabolism and can result in losing nutrition your body needs.

Drink a lot of water

 The human body is made of about 65-70% of water, and you need to keep replenishing it. Your body sweats a lot of that water so you need to put it back in.

The amount of water you should drink relies on how much you weigh. To calculate how much water you should be drinking, take your weight and multiply it by 67% (2/3). So, for instance, if you weigh 130 lbs. you should be drinking about 87 ounces of water per day.

If you are exercising, you will need to increase your amount of water intake to replenish what you are sweating out.

By: Umaru Maryam Hadejia 

Fitfam! Stage 2, exercise

Start walking, jogging or cycling

No matter what your speed is, walking, jogging and cycling are very important parts of a healthy lifestyle as they are activities that keep your muscles active and your blood flowing. If you need to keep your knees strong or have body aches and pains, then cycling is the best solution.

Come up with a daily walking, jogging or cycling routine that fits with your schedule (i.e. go for a jog everyday at 6:00 p.m.). After a while you can increase your distance, speed and eventually time.

Go out of your way to walk more. For example, if you go to the market, try to park in the farthest spot from the entrance so you are forced to walk those extra steps to get there.

Walk or bike to work. If you live close enough to work or school, a good solution would be to start walking or cycling.

If you jog, you should jog at least a kilometre to keep the fat off, but it is very important to pace yourself.

Exercise at home

 Not everyone has the time or money to go to the gym and there is no need to. Working out at home is very easy and can be very beneficial. Some at-home exercises include:

Push-ups. Use your weight against the floor or wall to work on your upper body strength.

Sit-ups. Sit-ups can be done by simply laying on the ground or, with a more advanced technique, with a chair or exercise ball.

Yoga

 Yoga practices such as downward facing dog or sun salutations are easily done on the carpeted ground or on a yoga mat.

Exercise in the gym

 If you like the gym atmosphere and can afford the membership, then the gym is a great place to stay fit.

Utilise the machines for cardio and weights, but be careful and never use a weight that is too heavy. Use smaller weights and you will find that you will progress through the weights very rapidly.

Learn strength training and muscle toning techniques from an instructor or professional.

By: Umaru Maryam Hadejia 

Dealing with body odour

What is body odour? Body odour is the unpleasant smell produced by bacteria on the skin that break down the acids in your sweat. The medical term is bromhidrosis. Anyone who has reached puberty can produce body odour, as this is when the apocrine sweat glands develop, which produce the sweat that bacteria can quickly break down. Whenever you smell good, you tend to have more confidence, even when around others. If you, on the other hand, have an unpleasant smell, you should strive at finding resourceful ways to help you get rid of bad body odour fast.

The human body has many systems that are constantly at work, and waste by-products are simply part of that process. The digestive process results in waste, our skin sweats to excrete waste, and the cells in our bodies are constantly replacing themselves. Just as we take in food, we put out waste. Body odour often occurs when inadequate bathing or hygiene fail to properly clean up the 'messes' our bodies make. Sweat contains bacterial activity and allowing it to dry on the skin can produce body odour. But it can also result from systemic deficiencies within the body. In women, menstruation and stress often dramatically increases the degree of body odour. Yeast conditions such as candida can produce a beer-like smell, since yeast can turn sugar into alcohol quickly within the body. 

Foods rich in the amino acid carnitine (found in beef and pork) are known to leave residues in the intestines which have to be worked on by the natural digestive flora. Specific enzymes known as flavin monooxygenases break the residues down to an odourless state ready for excretion. If they are in poor supply, missing, or bowel flora is disturbed, a “fishy” body odour can result.

What's most important is that another function of the sweat glands in your armpits is to excrete toxins from your body. That is why sweating is an important part of maintaining optimum physical health. You have to give your body a chance to get rid of various toxins through a variety of metabolic processes. Those include urination, passing faecal matter, exhaling carbon dioxide and other toxins through the lungs, and, of course, eliminating toxins through the skin. The skin, remember, is your body's largest organ. Dangers can arise when we use 'anti-perspirant' deodorants, as these block the pores and do not allow the toxins to come out. Below are natural ways which will help you maintain an odourless body.

Shave those underarms

You might want to keep your underarms as dry as possible. This is because majority numbers of people with personal odour problem complain that armpit is where the odour comes from. Bear in mind that underarm hair can act as bacteria trapper, which will only make everything worse. Hence, shave or wax them consistently.

Wash Regularly

Bathing at least once a day can help limit the bacteria population on your skin, which is the source of most body odours, according to the Mayo Clinic. When washing, focus on traditionally troublesome areas like your feet and armpits. Dry your body well after washing since bacteria grow best on damp skin.

Make sure you dry yourself completely

 This is especially important in those areas that are prone to body odour: the groin, armpits, and around the nipples. Also ensure that any areas of skin folds (under the breasts, in the groin, at the abdomen) are completely dry.

Check Your Digestion and Gut Health

About 7% of people complaining of body odour do not completely digest particular foods because of enzyme deficiencies or digestive problems. So for regular support, persons with body odour should take a probiotic supplement, as this will help boost intestinal flora quality. Taking digestive enzymes with your meals may also be of benefit. Apple cider vinegar can also be effective in aiding digestion.

Lemon Juice

Lemon juice has an acidic property that helps reduce your skin’s pH level which ensures that the odour-producing bacterium does not survive. The good thing is that lemon juice is also excellent for people with sensitive skins who can’t tolerate other forms of remedies. You need to rub a half lemon under your arms by squeezing it onto your skin. In the case of sensitive skin, mix the lemon juice with some water and use a cotton ball to apply it. Leave it for 10 minutes and rinse off with water. Repeat this once or twice a day.

Apple Cider Vinegar

One of the best and natural bacteria-fighting ingredients is the Apple Cider Vinegar (AVC). It helps eliminate your bad body odour by balancing the pH levels of your skin. You can use a cotton ball to apply AVC on your problematic areas and leave it for 2-3 minutes, or mix a cup of it in a lukewarm bath water and leave it for 10 minutes before taking a shower. Research has also shown that you can drink AVC for better results in controlling sweat production.

By: Umaru Maryam Hadejia 

Chemicals and toxins to avoid when buying baby products

It’s normal for you as an expectant mother to be all excited about having a baby, especially when it is your first pregnancy. You will try as much as possible to buy a lot of things just to celebrate the arrival of your newborn. There are a lot of things you will want to get for your baby, from clothes to shoes, to baby bags, and even some baby products. Some baby products are so beautiful to the eyes that we don’t know how dangerous some of them can be to the health of the baby. Baby products are marketed to make you think you need them, but the fact is they are full of toxic ingredients that do more harm than good.

There is a multi-million-dollar industry out there promising to keep your baby’s skin as perfect as it was when he or she was first born. The unsurprising irony is that none of that is necessary. Your baby’s skin is far better off with minimal intervention. The fewer soaps, shampoos, and lotions that you apply to your little one’s incredible new skin, the healthier and more perfect it will be.

Mainstream baby products contain numerous toxic ingredients that will enter your baby’s body if used. The best option is to stick with natural, nourishing, and edible ingredients such as straight oils (olive, sweet almond, coconut) and fragrance-free bar soap; although omitting soap and rinsing just with water is usually fine. Your baby may not have that stereotypical baby-powder smell, but he or she will be healthier in the long run, and that’s all that matters.

Below are some chemicals and toxins to avoid when you are going haywire over getting some baby products:

1. Talc

This powdered mineral is added to baby powder (and many other cosmetic powders). It’s used as a drying agent, but it’s a known lung irritant and may also be carcinogenic.

2. Fragrance

Fragrance is added to countless products, either to create a particular fragrance or to mask the odour of the nasty chemicals used in production. The effects of fragrance are long lasting, lingering on the skin for hours, and can cause respiratory, neurological, skin, and eye damage. There is evidence that exposure to fragrance as a child may lead to asthma. Fragrance is added to disposable diapers (you know that strong baby powder-ish smell when you open a new package?), baby powder, baby wash and shampoo, lotions, and many other baby products. Check the labels carefully before you buy.

3. Proplyene glycol

This chemical is a penetration enhancer that is easily absorbed by the skin and may be carcinogenic. Its job is basically to open up all the pores and let the other chemicals in. Propylene glycol is used in wiper fluid and to de-ice airplanes, and yet, it is often found in baby wipes, which is not safe. Read the labels of baby wipes when buying, avoid the ones containing this dangerous chemical.

4. Mineral oil

Baby oil is essentially made of mineral oil mixed with fragrance, which is a nasty combination. Mineral oil is a cheap byproduct of petroleum processing and acts as a plastic wrap on the skin, inhibiting the skin’s ability to release toxins. Opt instead for natural and nourishing oils such as olive, coconut, or sweet almond to massage into your baby’s skin.

5. Parabens

Unfortunately, parabens are everywhere. They can be found in all soaps, body washes, shampoos, and moisturizers, including those marketed toward babies. Parabens are neurotoxins and are linked to reproductive toxicity, hormone disruption, and skin irritation. Stay away from anything with ‘paraben’ in its name, as well as benzoic acid and propyl ester.

6. Triclosan

Anything that’s labeled as ‘antibacterial’ likely contains triclosan, which is a carcinogenic endocrine disruptor that’s also harmful to the environment. Although it makes sense to want to keep your baby away from unnecessary bacteria, that’s the wrong approach to take. By raising our babies in sterile environments, we inhibit their ability to create natural resistance and immunity, increase the likelihood of allergies, and render antibacterial treatments less effective when we truly need them to work. Stay away from all antibacterial soaps and body washes.

Follow these simple instructions and avoid all these chemicals and toxins that have been mentioned above, so that your baby can stay healthy and away from the hospital. 

By; Pupwaya Timothy Dibal 

Foods That Improve Breast Milk Supply

Breast milk is highly nutritious for babies, with an optimal balance of fat, sugar, water and protein. All these nutrients are essential for a baby’s physical and mental development. Breastfeeding also reduces a baby’s risk of developing asthma or allergies, respiratory illnesses and frequent ear infections. It even helps develop a physical and emotional bond between the mother and baby. Nursing mothers benefit, too. Many experience less blood loss following delivery, better uterus shrinkage, weight loss and less postpartum depression. It also reduces the risk of breast cancer, cardiovascular disease and rheumatoid arthritis.

Breastfeeding is one of the best gifts that a new mother can give to her new-born baby. Here are some foods that help boost breast milk supply.

Oatmeal

Oatmeal can help nursing mothers increase the quantity as well as quality of their breast milk. It stimulates the production of oxytocin, a hormone that helps with the birthing process, bonding with the baby and milk production. It also helps prevent iron-deficiency anaemia, which is common in new moms. A warm bowl of oatmeal serves as a comfort food for many women who suffer from stress and depression after childbirth. This natural whole-grain, high-fibre food is easy to prepare and easily digested. Quick oats and steel-cut oats are healthy choices, but avoid pre-packaged instant oatmeal, which usually contains extra salt and sugar. Top your cooked oatmeal with a spoonful of raw honey, cardamom, chopped nuts, berries or saffron to enhance the taste, as well as nutritional profile. You can even enjoy oatmeal with biscuits or cookies.

 Almonds

Almonds and other nuts, such as walnuts and cashews, are super healthy for nursing mothers. Almonds are packed with protein, fibres, vitamins, minerals and antioxidants that are important for the overall health of the mother as well as her newborn baby. They are also a good non-dairy source of calcium. In addition, the monounsaturated fats in almonds increase the richness of breast milk. They even make a healthy snack to help you stay satisfied between meals. Enjoy 5 or 6 soaked almonds daily, but avoid roasted and salted varieties.

Coconut Oil

Extra-virgin coconut oil is considered healthy for both pregnant and nursing mothers. It contains essential fatty acids such as omega-3 fatty acids that aid the production of hormones responsible for breast milk production. In fact, these essential fatty acids help in producing fattier and more nutritious breast milk. Plus, coconut oil has immune-boosting properties and can provide the new mother the much needed energy required to take care of the baby. Breastfeeding mothers should aim to eat 1 to 3 tablespoons of coconut oil a day. You can also use it to make salad dressings and dips.

Oranges

The high vitamin C content of oranges is important for breast milk supply. A 2002 study published in the Food and Nutrition Bulletin notes that the vitamin C content of breast milk is significantly correlated with the mother’s intake of vitamin C. Oranges are also packed with other nutrients, such as vitamins A and B, calcium, magnesium, potassium and phosphorus. It is great for strengthening the immune system and recovering from weight gain due to pregnancy. While nursing, drink about 2 glasses of orange juice daily. For better output, try calcium-fortified orange juice. Along with orange juice, opt for water, soup and skimmed milk to keep your body hydrated.

Fenugreek

Fenugreek, both the seeds and leaves, works as an excellent Galactagogue to stimulate breast milk secretion. The choline in it ensures proper development of newborn babies. Plus, this herb contains a generous amount of iron, fibres, calcium, and various vitamins and minerals. It even helps alleviate common post-delivery problems, such as flatulence and body aches. Drink a cup of fenugreek tea daily. To make the tea, soak 1 tablespoon of the seeds in a cup of water overnight and boil the solution in the morning. You can also add a little fenugreek seed powder to your soups or smoothies, as well as add fresh and tender fenugreek leaves to your soups, stews or salads.

Eggs

This tasty and versatile food is great for nursing mothers. Eggs are rich in protein, lutein, vitamins B12 and D, riboflavin, folate and choline. Egg yolks are one of the few foods rich in vitamin D, which is important for newborn babies. The good quality protein in eggs has a perfect balance of all the essential eight amino acids. Include a couple of eggs in your diet daily. You can prepare them in a variety of ways, including scrambled, hard boiled or in an omelette or egg salad.

By: Umaru Maryam Hadejia 

Dirtiest Spots in Your Home

Studies show that some bacteria can divide every 20 minutes with the right temperature and nutrients. That is why symptoms of illnesses show up so quickly after an infection. There are some household germs that can make you sick. These household germs are; staphylococcus aureus, yeast and mold, salmonella, fecal matters and Escherichia coli. But you need to know that not all bacteria are harmful. In fact, your body contains plenty of bacteria that do not make you sick.

Germs can spread from person to person, and from person to surface, and there are factors that can influence the spread of germs. These factors are; surface type, living habits, lifestyle and cleaning procedures. It is important to know the factors that influence the spread of germs in our home, and also to know the dirtiest spots in our homes that can cause sickness, and how to clean such areas to avoid rapid growth of harmful germs. These areas are;

The kitchen

Areas where food is stored or prepared have more bacteria and fecal contamination than other places in the home. More than 75 percent of dish sponges and rags have salmonella coli and fecal matter compared to the 9 percent on bathroom faucet handles. The other kitchen items that need frequent cleaning are; the cutting boards, coffee make, refrigerator, especially areas in contact with uncooked and unwashed food, and kitchen sink and countertops.

Tips for keeping these spots clean:

• Use disinfectant wipes on the faucet, refrigerator surfaces, and countertop.
• Heat damp sponges in the microwave for a minute to kill bacteria.
• Soak sponges in a quart of warm water with half a teaspoon of concentrated bleach.
• Change dish towels a few times a week.
• Wash your hands before and after touching or handling food.

Knobs, handles, and switches

Countertops, handles, and light switches are a few less-than-obvious places for germs. While many people assume that the bathroom doorknob would be the dirtiest, other spots that ranked higher with bacteria than the doorknob in the bathroom are; the bathroom light switches, refrigerator handles, stove knobs and microwave handles. These spot can be cleaned at least once a week with disinfecting wipes. It is ideal to use a new wipe for every spot instead of reusing the same one.

Makeup bag

The nooks, crannies, and bristles of makeup applicators are prime real estate for germs, especially if you carry your makeup bag outside the house. Germs that live on your makeup applicators can cause skin and eye infections. You may need to change how you store your makeup. Products should ideally be kept in a clean, dry space at room temperature. To keep makeup brushes clean, you can wash them once a week with regular soap and water, or also use an alcohol spray on the brushes. Many doctors recommend replacing cosmetics every six months and throwing out eye makeup if you have had an eye infection. 

Bathroom

It is no surprise that the place you scrub dirt and grim off your body holds bacteria. Due to the moisture from a hot shower, the bathroom is also a perfect place for germ growth. Spots you should pay special attention to include; the shower tub, drains, faucets, floor area around the toilet, bath towels and toothbrushes. You can wipe surfaces and handles down with disinfectant on a daily basis and do a thorough cleaning once a week. An old toothbrush may come in handy for cleaning small spaces like around drains and faucets. You should also replace bathroom towels once a week and toothbrushes every three to four months.

Laundry

Wet laundry left in a machine, even for a short amount of time, can cause germs to flourish. You should transfer clean clothes to the dryer immediately after each wash. If clothes sit in the washer for more than 30 minutes, you may want to run a second cycle. If using a laundry mat or a shared laundry facility, clean the washer drum with a disinfecting wipe. Be sure to wipe down any surfaces, especially public ones, before folding clean clothes.

Home office and living room

Remote controls, computer keyboards, phones, and tablets are often shared by multiple family members and guests. Surfaces also contribute to bacteria growth and diversity. For example, a carpet can hold up to eight times its weight in dirt and dust and may be dirtier than a city street. You can also use disinfectant wipes to clean your items, especially if they have come in contact with dirty surfaces. 

Pets

Pets can also bring germs and bacteria in your home, especially if they go outside. Pet toys also carried staph, yeast, and mold. You can prevent your pets from bringing in dirt by washing or wiping their paws before letting them in. Wash pet bowls daily with warm, soapy water, and then soak in bleach once a week. Clean hard toys regularly with hot, soapy water, and wash soft toys monthly. 

Personal items

You can bring in germs from the outside to your house each day through your shoes, gym bag, and even headphones. Fecal contamination, yeast, and mold can be present on your cell phones, keys, wallet and money, lunch boxes and bottom of purses. Most disinfecting wipes are safe for electronics, but if you want to be extra safe, you can find electronic-specific cleaning supplies at stores.

One way of minimizing germs from spreading is keeping things clean. This can be done with common household items like soap, bleach and water, disinfecting wipes and hand sanitizers. Good habits like taking your shoes off before walking through the house and washing your hands after using the bathroom or touching raw food can also help. You can cultivate the habit of washing your hand regularly with soap and water to remove germs and avoid illnesses.

Here are Stretches to Do at Work Every Day to help relieve physical pains.

Work-related disorders aren’t just limited to heavy manufacturing or construction. They can occur in all types of industries and work environments, including office spaces. Research shows that repetitive motion, poor posture, and staying in the same position can cause or worsen musculoskeletal disorders.

Staying in one position while doing repetitive motions is typical of a desk job. An analysis of job industry trends over the past 50 years revealed that at least 8 in 10 workers are desk potatoes.

The habits we build at our desk, especially while sitting, can contribute to discomfort and health issues, including, neck and shoulder pain, obesity, musculoskeletal disorders, stress, lower back pain and carpel tunnel. More than four hours a day of screen time can increase your risk of death by any cause by 50 percent. There’s also a 125 percent risk for cardiovascular disease.

The good news is that moving or stretching is a build-able habit. For starters, you can set a timer to remind you to take a quick walk or stretch. If you are pressed for time, there are even certain stretches you can do at your desk. Remember to breathe normally throughout the stretches, and never hold your breath. With each stretch, you may find yourself more flexible. Don’t go further than is comfortable.

Stretching out your arms

1. Raise your arm and bend it so that your hand reaches toward the opposite side.
2. Use your other hand and pull the elbow toward your head.
3. Hold for 10 to 30 seconds.
4. Repeat on the other side.

Overhead reach, or latissimus stretch

1. Extend each arm overhead.
2. Reach to the opposite side.
3. Hold for 10 to 30 seconds.
4. Repeat on the other side.

Upper body and arm stretch

1. Clasp hands together above the head with palms facing outward.
2. Push your arms up, stretching upward.
3. Hold the pose for 10 to 30 seconds.

Shoulder, or pectoralis stretch

1. Clasp hands behind your back.
2. Push the chest outward, and raise the chin.
3. Hold the pose for 10 to 30 seconds.

Forward stretch

This stretch is also known as the rhomboid upper or upper back stretch.

1. Clasp your hands in front of you and lower your head in line with your arms.
2. Press forward and hold for 10 to 30 seconds.

Torso stretch, or trunk rotation

1. Keep your feet firmly on the ground, facing forward.
2. Twist your upper body in the direction of the arm that’s resting on the back of your chair.
3. Hold pose for 10 to 30 seconds.
4. Repeat on other side.

Hip and knee flexion stretch

Exhale as you lean into the stretch for a greater range of motion.

1. Hug one knee at a time, pulling it toward your chest.
2. Hold the pose for 10 to 30 seconds.
3. Alternate.

Hamstrings stretch

1. Remaining seated, extend one leg outward.
2. Reach toward your toes.
3. Hold for 10 to 30 seconds.
4. Repeat on the other side.

Be sure to do this one leg at a time, as doing this exercise with both legs out can cause back issues. Head and shoulder stretches

Shoulder shrug

1. Raise both shoulders at once up toward the ears.
2. Drop them and repeat 10 times each direction.

Neck stretches

1. Relax and lean your head forward.
2. Slowly roll toward one side and hold for 10 seconds.
3. Repeat on other side.
4. Relax again and lift your chin back to starting position.
5. Do this three times for each direction.

Upper trap stretch

1. Gently pull your head toward each shoulder until a light stretch is felt.
2. Hold the pose for 10 to 15 seconds.
3. Alternate once on each side.

The benefit of stretching exercise cannot be over emphasise as stretching helps to improve range of motion, posture, and provides stress relief. Periodic workplace stretching may reduce pain by up to 72 percent; also, a bit of exercise in the workplace can relieve both physical and mental stress. Rest breaks can minimise discomfort without compromising productivity; likewise physical activities, even for short period of time, can improve your mood. Know that it is very important to get up and move around a little everyday.

By: Mercy Kukah 

Buhari suspends SGF, NIA boss

President Muhammadu Buhari has ordered an investigation into the allegations of violations of law and due process made against the Secretary to the Government of the Federation (SGF), Mr David Babachir Lawal, in the award of contracts under the Presidential Initiative on the North East (PINE).

In a report according to Daily Trust, the President, according to a statement today by his spokesman Femi Adesina, has also directed the suspension of the SGF from office pending the outcome of the investigations. This is based on the large discovery of some foreign and local currencies by the Economic and Financial Crimes Commission (EFCC) in a residential apartment at Osborne Towers, Ikoyi, Lagos, over which the National Intelligence Agency (NIA) has made a claim.

"The President has also directed the suspension of the Director General of the NIA, Ambassador Ayo Oke, pending the outcome of the investigation. Femi Adesina further stated that, a three-man Committee comprising the Hon. Attorney-General of the Federation and Minister of Justice, and the National Security Adviser, headed by the Vice President, is to conduct both investigations.

"The Committee is to submit its report to the President within 14 days. The most senior Permanent Secretary in the SGF's office, and the most senior officer in the NIA, are to act, respectively, during the period of investigation."

World Economics Declares Nigeria Out of Recession

World Economics, a London-based organisation, declared yesterday that after a few quarters of negative growth that saw the death of businesses, the Nigerian economy has wriggled out of recession.

According to the organisation, which focuses on producing financial analysis on world economy, Nigeria’s “Market Growth Index grew to 58.5 in April as the monthly Sales Growth Index ticked up to 56.7, its highest value since 2015 and representative of rapid growth”.
Although the organisation acknowledged that Price inflation for April, which is tracked by the Prices Charged Index, remained high at 58.7 – indicative of high levels of inflation, it added however that “a slowing trend has developed for the past 9 months”.
Whereas conditions remain difficult for businesses in the country, World Economics said, “The challenges and the recent changes to the Naira’s FX rate are aiding sales transactions.

“Overall, conditions in Nigeria have improved further over the past month and managers are expressing renewed optimism that the economy will continue to grow and regain strength after the recession”, it added.

Also, in its Global Financial Stability Report for 2017, it claimed that economic activity has gained momentum, amid broadly accommodative monetary and financial conditions which have spurred hopes for reflation.
It said that this has given rise to longer term interest rates which, in turn, have helped to boost earnings of banks and insurance companies. Remarkably, the fund insisted that gains in many asset prices reflect a more optimistic outlook.