Dremo dishes out a short freestyle cover to M.I’s latest hit “You Rappers Should Fix Up Your Life”, and he Re-titled his own version “Fix Up...
United States Secretary of Defence James Mattis once again threatened North Korea Saturday with a “massive military response” should Pyongyang attack his country or its allies.
Speaking a day after visiting the Demilitarised Zone that separates the Koreas, Mattis reemphasised that a diplomatic solution remains Washington’s preference – but added that his country also has many military options.
Mattis’ second trip to South Korea this year comes less than a fortnight ahead of President Donald Trump’s own state visit to the peninsula and just two months after North Korea’s sixth ever nuclear test.
“Our diplomats are most effective when backed by credible military force in this sort of situation,” the American defense chief insisted at a joint press conference with his South Korean counterpart Song Young-moo.
“Make no mistake – any attack on the United States or our allies, will be defeated,” Mattis was quoted as saying by local news agency Yonhap. “Any use of nuclear weapons will be met with a massive military response.”
He added that he “cannot imagine a condition under which the United States can accept North Korea as a nuclear power.”
Pyongyang has continued to carry out nuclear weapon tests this year in defiance of United Nations resolutions aimed at denuclearising the reclusive nation.
The North sees nuclear weapons as a sovereign right to self-defence in the face of nearly 30,000 American troops stationed in South Korea along with regional strategic assets. (Anadolu Agency)
United States Secretary of Defence James Mattis once again threatened North Korea Saturday with a “massive military response” should Pyongy...
Nigerian born British boxer Anthony Joshua continues to show show love for his Nigerian roots.
Joshua’s parents Robert and Yeta are from the Sagamu in Ogun State, Nigeria and the boxer identifies very well with it.
For his fight against Carlos Takam on Saturday, October 28, the 28-year-old walked out to the ring to Wizkid’s hit record ‘Ojuelegba’.
‘Ojuelegba’ is a hit record by Nigerian pop star Wizkid which was in his 2014 sophomore ‘Ayo’.
Joshua is aiming to defend his WBO, IBF world heavyweight titles in his first fight since he beat Wladimir Klitschko in April 2017.
The Olympic medalist was well cheered when his name was mentioned at the Principality Stadium in Cardiff where the fight is holding.
Nigerian born British boxer Anthony Joshua continues to show show love for his Nigerian roots. Joshua’s parents Robert and Yeta are fro...
Following Bisola’s Love declaration for him on Twitter and her denial of the love affair few days later, the man in the middle of it all, Jeff Akoh, has reconfirmed Bisola’s second tweet, they indeed are not an item.
Speaking with Sunday Scoop, the Jeff, who held a successful album listening party [LOKOJA] a few days ago said he couldn’t be dating the mom of one as she is too old for him.
In his words:
“I was there when she made the post and it was funny. She made the post in the night and when I woke up the next morning, it was everywhere. But the truth is that she put her life on the line for me and I appreciate her for that.
“She just felt that way and put it on social media. She didn’t mean it and it is a free world where you can say whatever you want to say and do whatever you like.
“People apparently took it seriously; everyone has his or her opinion about life. I am not bothered a bit about that. The truth is she is not dating me; I am definitely too young for Bisola. She is more experienced than I am, so, we are not on the same pedestal. I can date someone older than me, but not by a 10-year difference,” he said.
On his new album, he said;
“Creativity should not be tampered with. I think it should be as natural as possible; it shouldn’t follow a trend. When it is as you feel, that is what makes it creativity.
“I am not worried that I didn’t have many singles before I dropped my debut album. I want people to listen to my songs. I just want the world to know me first as a musician before anything else.”
Following Bisola’s Love declaration for him on Twitter and her denial of the love affair few days later, the man in the middle of it...
Here is another beautiful tack by Falz titled Alright, which features Burna Boy.
Listen and enjoy!
Here is another beautiful tack by Falz titled Alright , which features Burna Boy. Listen and enjoy!
Its The Bahd Guy’s birthday today, he surprised his fans with an amazing 17-track album exported with the title “27”
Here is one of smoking hot one fresh off the album titled “Way”, and this one features the golden voice of Wandecoal.
Its The Bahd Guy’s birthday today, he surprised his fans with an amazing 17-track album exported with the title “ 27 ” Here is one of smoki...
Having a clean and healthy skin shouldn’t be rocket science but it can be incredibly difficult for a lot of people to achieve this with the harsh weather and factors around us. If you’ve ever being unfortunate to be affected with a skin disease such as eczema, you will know how unbearable the itchiness can be.
It is estimated that as much as 200 million people worldwide are routinely affected by this condition with some affected chronically and others occasionally. While there are a number of topical creams that can help reduce the discomfort, a more holistic way of treating this condition is to get rid of the root cause which most times involve addressing imbalances in the microbial flora on the skin.
Eczema usually comes up as a result of some undiscovered food allergies, leaky gut or imbalanced microbial flora in the gut. While there’s no one off solution, diet plays a key role in your skin’s health and how you’re able to fight off inflammation associated with eczema and other skin conditions.
The Foods that should be your best friend include anti-inflammatory foods that are rich in probiotics, herbs and spices, omega-3–rich fatty fish, leafy greens, and zinc-heavy foods such as oysters and meat from poultry.
Staying off foods such as eggs, coffee, and dairy and reintroducing them into your diet one food at a time can make you determine what is responsible for your condition. Alternatively, there are three specific group of foods you can stay away from altogether for the benefit of your skin. You should however note that all the foods mentioned below are on a case-by-case basis and all of these foods may not irritate your specific eczema.
Gluten
Gluten is a highly reactive protein found in wheat and other grains, including spelt and farro. A lot of people are sensitive to foods that contain gluten and a recent study published in the European Journal of Dermatology found that a significant number of people with gluten-intolerance tend to have skin problems and diseases, irrespective of whether they have celiac disease or not.
Fried Foods
Fried foods such as French fries, hot dogs, onion rings are some of the foods that are responsible for eczema. Any food that is improperly prepared, (especially fried foods) can cause inflammation in our bodies, and people who have eczema need to specifically decrease their inflammation.
While sensitivity and food allergies is different for each individual, fried food does tend to have an inflammatory effect on everyone. A lot of restaurants tend to fry food in hydrogenated and damaged vegetable oils that have loads of free-radicals in them. The free-radicals damage cells and cause inflammation which lead to unhealthy skin.
Dairy Products
A lot of people easily see their inability to digest and tolerate dairy products such as milk and cheese on their skin. People who happen to be lactose intolerant will more likely experience eczema as an allergic reaction to milk, butter, or cheese.
It is important to note that dairy is one of the top six allergen foods, and most modern-day dairy contains synthetic vitamins, growth hormones, and sugar ,which all cause inflammation.
Having a clean and healthy skin shouldn’t be rocket science but it can be incredibly difficult for a lot of people to achieve this wit...
Overweight does not necessarily equal unhealthy.
There are actually plenty of overweight people who are in excellent health (1).
Conversely, many normal weight people have the metabolic problems associated with obesity (2).
That’s because the fat under the skin is actually not that big of a problem (at least not from a health standpoint, it’s more of a cosmetic problem).
It’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues (3).
If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it.
Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure.
Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women, is known as abdominal obesity.
There are actually a few proven strategies that have been shown to target the fat in the belly area more than other areas of the body.
Here are 6 evidence-based ways to lose belly fat.
1. Don’t eat sugar and avoid sugar-sweetened drinks
Added sugar is very unhealthy.
Studies show that it has uniquely harmful effects on metabolic health (4).
Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in any significant amount (5).
When you eat a lot of refined sugar, the liver gets overloaded with fructose, and is forced to turn it all into fat (6).
Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly (7).
Some believe that this is the primary mechanism behind sugar’s harmful effects on health. It increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems (8).
Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories (9, 10).
Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, per each daily serving (11).
Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.
This includes sugar-sweetened beverages, fruit juices and various high-sugar sports drinks.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.
If you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar.
Bottom Line: Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks.
2. Eating more protein is a great long-term strategy to reduce belly fat
Protein is the most important macronutrient when it comes to losing weight (12).
It has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day (13, 14, 15, 16).
If weight loss is your goal, then adding protein is perhaps the single most effective change you can do to your diet.
Not only will it help you lose, it can also help you avoid re-gaining weight if you ever decide to abandon your weight loss efforts (17, 18).
There is also some evidence that protein is particularly effective against belly fat.
One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat (19).
Another study in Denmark showed that protein was linked to significantly reduced risk of belly fat gain over a period of 5 years (20).
This study also showed that refined carbs and oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.
Many of the studies showing protein to be effective had protein at 25-30% of calories. That’s what you should aim for.
So make an effort to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat, dairy products and some whole grains. These are the best protein sources in the diet.
If you struggle with getting enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to boost your total intake.
If you’re a vegetarian or vegan, then check out this article on how to increase your protein intake.
Bonus tip: Consider cooking your foods in coconut oil. Some studies have shown that 30 mL (about 2 tablespoons) of coconut oil per day reduces belly fat slightly (21, 22).
Bottom Line: Eating enough protein is a very effective way to lose weight. Some studies suggest that protein is particularly effective against belly fat accumulation.
3. Cut carbs from your diet
Carb restriction is a very effective way to lose fat.
This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight (23).
Over 20 randomized controlled trials have now shown that low-carb diets lead to 2-3 times more weight loss than low-fat diets (24, 25, 26).
This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry.
Low-carb diets also lead to quick reductions in water weight, which gives people near instant results. A major difference on the scale is often seen within a few days.
There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver (27, 28).
What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat.
Just avoiding the refined carbs (white breads, pastas, etc) should be sufficient, especially if you keep your protein high.
However, if you need to lose weight fast, then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel.
Of course, low-carb diets have many other health benefits besides just weight loss. They can have life-saving effects in type 2 diabetics, for example (29, 30).
Bottom Line: Studies have shown that low-carb diets are particularly effective at getting rid of the fat in the belly area, around the organs and in the liver.
4. Eat foods rich in fiber, especially viscous fiber
Dietary fiber is mostly indigestible plant matter.
It is often claimed that eating plenty of fiber can help with weight loss.
This is true, but it’s important to keep in mind that not all fiber is created equal.
It seems to be mostly the soluble and viscous fibers that have an effect on your weight.
These are fibers that bind water and form a thick gel that “sits” in the gut (31).
This gel can dramatically slow the movement of food through your stomach and small bowel, and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite (32).
One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of 2 kg (4.5 lbs) over 4 months (33).
In one 5-year study, eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity, but it had no effect on the amount of fat under the skin (34).
What this implies, is that soluble fiber may be particularly effective at reducing the harmful belly fat.
The best way to get more fiber is to eat a lot of plant foods like vegetables and fruit. Legumes are also a good source, as well as some cereals like oats.
Then you could also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers in existence, and has been shown to cause weight loss in many studies (35, 36).
Bottom Line: There is some evidence that soluble dietary fiber may lead to reduced amounts of belly fat, which should cause major improvements in metabolic health.
5. Exercise is very effective at reducing belly fat
Exercise is important for various reasons.
It is among the best things you can do if you want to live a long, healthy life and avoid disease.
Getting into all of the amazing health benefits of exercise is beyond the scope of this article, but exercise does appear to be effective at reducing belly fat.
However, keep in mind that I’m not talking about abdominal exercises here. Spot reduction (losing fat in one spot) is not possible, and doing endless amounts of crunches will not make you lose fat from the belly.
In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity (37).
That being said, other types of exercise can be very effective.
Aerobic exercise (like walking, running, swimming, etc) has been shown to cause major reductions in belly fat in numerous studies (38, 39).
Another study found that exercise completely prevented people from re-gaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance (40).
Exercise also leads to reduced inflammation, blood sugar levels and all the other metabolic abnormalities that are associated with central obesity (41).
Bottom Line: Exercise can be very effective if you are trying to lose belly fat. Exercise also has a number of other health benefits.
6. Track your foods and figure out exactly what and how much you are eating
What you eat is important. Pretty much everyone knows this.
However, surprisingly, most people actually don’t have a clue what they are really eating.
People think they’re eating “high protein,” “low-carb” or whatever, but tend to drastically over- or underestimate.
I think that for anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential.
It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes.
If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won’t cut it. You need to actually measure and fine tune in order to reach that goal.
Check out these articles here for a calorie calculator and a list of free online tools and apps to track what you are eating.
I personally do this every few months. I weigh and measure everything I eat to see what my current diet is looking like.
Then I know exactly where to make adjustments in order to get closer to my goals.
Overweight does not necessarily equal unhealthy. There are actually plenty of overweight people who are in excellent health ( 1 ). C...