Allure 09082015

August 9, 2015

A Guide To Style &

Wellness At Every Age

CON

FEATURES

T S N E T

INTERNATI

e m a i l : a l l u r e fo r t h e wo rl d @ v a n g u a r d n g r. c o m

AUGUST 9 AUGUST 15, 2015

By Pamela Echemunor

I Am Cait Premiers

4

Bill Cosby

Bill Cosby Rape Scandal Heats Up

15

COVER

A GUIDE TO STYLE AND WELLNESS

6-11

FASHION

4-5

• How To Dress Your Age And Still Be Fashionable

12

FEATURE

• Get Captivated

TEAM EDITOR REMMY DIAGBARE DEPUTY EDITOR JEMI EKUNKUNBOR ASST. EDITOR YEMISI SULEIMAN STYLE REPORTER PAMELA ECHEMUNOR CONTRIBUTORS PRINCESS KATE EMIKO BAMIYO ISELEMA EMINA JEROME CODJO-YAOVI ONIPEDE

CONT. EDITOR LATASHA NGWUBE COPY EDITOR DODOIYI WILLIAM-WEST CORRESPONDENTS FATIMA GARBA DAVINA AYODELE LAYOUT / DESIGN GREGORY OBI OLAYIWOLA AJAGBE PHOTO OSCAR OCHIOGU (08034746487)

Printed and published by Vanguard Media Ltd Vanguard Avenue Kirikiri Canal; P.M.B 1007 Apapa, Lagos.

For advertisement / enquiries, call DEBBIE: 08039675880, EBERE OKOH: 01-4534061(Office Auxiliary).

NEWS

NAL

PEOPLE

• Encomiums at book launch to celebrate Amuka at 80

From the editor...

We are in the last quarter of the year. How time flies! Too many of us are engrossed in so many unnecessary tangos that we fail to notice the passing time. Year 2015 dawned only a moment ago or so it seemed. Yet, in another four months, we shall bid it farewell. Tick, tuck, as sure as Uncle Ben ticks, we are ebbing to our beginning… “Dust thou art …”

My time away was a period of reflection. A womb cancer scare turned out to be a false alarm. But, had it been otherwise...

When faced with your own mortality, life takes a different turn. Then, you become grateful for little things. Just being alive; the flowers, the people at work – especially, the very annoying ones… Really, a lot of things don’t matter!

“If you don’t die, you will grow old” is one of the most profound

15

QUOTES...

Caitlyn Jenner

World famous comedian, actor and activist, Bill Cosby, has been accused of raping 35 women, according to sources, Cosby confirmed his using drugs on the women, but hasnt confirmed the rape allegations. Unfortunately, more women are stepping forward.

Alexander Wang Parts Ways With Balenciaga

‘’If you don’t die, you will grow old’’ - Sam Amuka

How can a woman be expected to be happy with a man who insists on treating her as if she were a perfectly normal human being.”

- Oscar Wilde Alexander Wang

You can discover more about a person in an hour of play than in a year of conversation.”

R.

Remmy Diagbare @ Vanguardallure1

Alexander Wang, American Fashion designer and Creative director of International fashion house Balenciaga, has announced his exit from the French fashion house. The French conglomerate’s founder Kering, released a statement saying, “There are discussions between the designer and Balenciaga regarding the renewal of the contract.”

Jane Birkin Requests Name Removal From Hermes Birkin Bag

- Plato

statements I ever heard. Going through my phase, it was like wine to my spirit. I want to grow old but the brilliant question is: how do I want to age?

Life comes in phases; so the Creator has made it. Each phase comes with its rules and regulations. Are we abiding by these phasal rules? Dress codes, eating habits, physical activities, etc.

Your eating habits at 20 and 30 should not look anything near your 50s. As we age, we should only eat to live. But for most of us, in Nigeria, we live to eat; age don’t matter. Wrong, I say, wrong! The luxury of food is only yours till you get to your 30s. From mid-30, there must be a declining ratio.

To live long and healthy, if you don’t die, you need to read Kate Emiko’s healthy eating guide for all ages. Cover – pp. 6-11.

On fashion, Fatima Garba writes on style rules for every age.

This is your style and wellness bible. Follow the wise guidelines therein and you reinvent yourself at every phase of your life.

My pleasure.

Have a great week!

We all remember Bruce Jenner’s shocking transformation into Caitlyn Jenner, well the Olympic Gold medalist and Mum/Dad of supermodel, Kendell and Sister Kylie Jenner, and reality TV star of keeping Up With The Kardashians now has a new reality TV show on E! Titled, I am Cait. The show was premiered on July 26 and got over a million views. The show was created to follow Caitlyn’s new life and project the struggle of the transgender community for acceptance.

Bobby Christina

BOBBY CHRISTINA DIES AT 22 Only daughter of singers Bobby Brown and late music icon, Whitney Houston, Bobbi Christina has died. On the 26th of July, Bobbi Christina gave up the ghost after being in a coma nearly six months after she was found unconscious in a tub at home. Since then, the 22 year old who was said to have suffered irreparable brain damage was kept under life support while she was in a coma and unfortunately after months of struggling, finally gave up.

“She is finally at peace in the arms of God; we want to again thank everyone for their tremendous amount of love and support during these last few months. - Houston Family.

Hermes Birkin Bag

British-born actress and singer, Jane Birkin, has requested her name be disassociated with the famous Hermes Birkin Bag. According to reports, this came as a result of a report by PETA which emphasized on the slaughtering of crocodiles to make the accessory. The French fashion House responded to her request saying, “Jane Birkin has expressed her concerns regarding practices for slaughtering crocodiles. Her comments do not in any way influence the friendship and confidence that we have shared for many years,” said a statement from the brand. “Hermès respects and shares her emotions and was also shocked by the images recently broadcast.”

August 9, 2015 /

3

CON

FEATURES

T S N E T

INTERNATI

e m a i l : a l l u r e fo r t h e wo rl d @ v a n g u a r d n g r. c o m

AUGUST 9 AUGUST 15, 2015

By Pamela Echemunor

I Am Cait Premiers

4

Bill Cosby

Bill Cosby Rape Scandal Heats Up

15

COVER

A GUIDE TO STYLE AND WELLNESS

6-11

FASHION

4-5

• How To Dress Your Age And Still Be Fashionable

12

FEATURE

• Get Captivated

TEAM EDITOR REMMY DIAGBARE DEPUTY EDITOR JEMI EKUNKUNBOR ASST. EDITOR YEMISI SULEIMAN STYLE REPORTER PAMELA ECHEMUNOR CONTRIBUTORS PRINCESS KATE EMIKO BAMIYO ISELEMA EMINA JEROME CODJO-YAOVI ONIPEDE

CONT. EDITOR LATASHA NGWUBE COPY EDITOR DODOIYI WILLIAM-WEST CORRESPONDENTS FATIMA GARBA DAVINA AYODELE LAYOUT / DESIGN GREGORY OBI OLAYIWOLA AJAGBE PHOTO OSCAR OCHIOGU (08034746487)

Printed and published by Vanguard Media Ltd Vanguard Avenue Kirikiri Canal; P.M.B 1007 Apapa, Lagos.

For advertisement / enquiries, call DEBBIE: 08039675880, EBERE OKOH: 01-4534061(Office Auxiliary).

NEWS

NAL

PEOPLE

• Encomiums at book launch to celebrate Amuka at 80

From the editor...

We are in the last quarter of the year. How time flies! Too many of us are engrossed in so many unnecessary tangos that we fail to notice the passing time. Year 2015 dawned only a moment ago or so it seemed. Yet, in another four months, we shall bid it farewell. Tick, tuck, as sure as Uncle Ben ticks, we are ebbing to our beginning… “Dust thou art …”

My time away was a period of reflection. A womb cancer scare turned out to be a false alarm. But, had it been otherwise...

When faced with your own mortality, life takes a different turn. Then, you become grateful for little things. Just being alive; the flowers, the people at work – especially, the very annoying ones… Really, a lot of things don’t matter!

“If you don’t die, you will grow old” is one of the most profound

15

QUOTES...

World famous comedian, actor and activist, Bill Cosby, has been accused of raping 35 women, according to sources, Cosby confirmed his using drugs on the women, but hasnt confirmed the rape allegations. Unfortunately, more women are stepping forward.

Caitlyn Jenner

Alexander Wang Parts Ways With Balenciaga

‘’If you don’t die, you will grow old’’ - Sam Amuka

How can a woman be expected to be happy with a man who insists on treating her as if she were a perfectly normal human being.”

- Oscar Wilde Alexander Wang

You can discover more about a person in an hour of play than in a year of conversation.”

R.

Remmy Diagbare @ Vanguardallure1

Alexander Wang, American Fashion designer and Creative director of International fashion house Balenciaga, has announced his exit from the French fashion house. The French conglomerate’s founder Kering, released a statement saying, “There are discussions between the designer and Balenciaga regarding the renewal of the contract.”

Jane Birkin Requests Name Removal From Hermes Birkin Bag

- Plato

statements I ever heard. Going through my phase, it was like wine to my spirit. I want to grow old but the brilliant question is: how do I want to age?

Life comes in phases; so the Creator has made it. Each phase comes with its rules and regulations. Are we abiding by these phasal rules? Dress codes, eating habits, physical activities, etc.

Your eating habits at 20 and 30 should not look anything near your 50s. As we age, we should only eat to live. But for most of us, in Nigeria, we live to eat; age don’t matter. Wrong, I say, wrong! The luxury of food is only yours till you get to your 30s. From mid-30, there must be a declining ratio.

To live long and healthy, if you don’t die, you need to read Kate Emiko’s healthy eating guide for all ages. Cover – pp. 6-11.

On fashion, Fatima Garba writes on style rules for every age.

This is your style and wellness bible. Follow the wise guidelines therein and you reinvent yourself at every phase of your life.

My pleasure.

Have a great week!

We all remember Bruce Jenner’s shocking transformation into Caitlyn Jenner, well the Olympic Gold medalist and Mum/Dad of supermodel, Kendell and Sister Kylie Jenner, and reality TV star of keeping Up With The Kardashians now has a new reality TV show on E! Titled, I am Cait. The show was premiered on July 26 and got over a million views. The show was created to follow Caitlyn’s new life and project the struggle of the transgender community for acceptance.

Bobby Christina

BOBBY CHRISTINA DIES AT 22

Only daughter of singers Bobby Brown and late music icon, Whitney Houston, Bobbi Christina has died. On the 26th of July, Bobbi Christina gave up the ghost after being in a coma nearly six months after she was found unconscious in a tub at home. Since then, the 22 year old who was said to have suffered irreparable brain damage was kept under life support while she was in a coma and unfortunately after months of struggling, finally gave up.

“She is finally at peace in the arms of God; we want to again thank everyone for their tremendous amount of love and support during these last few months. - Houston Family.

Hermes Birkin Bag

British-born actress and singer, Jane Birkin, has requested her name be disassociated with the famous Hermes Birkin Bag. According to reports, this came as a result of a report by PETA which emphasized on the slaughtering of crocodiles to make the accessory. The French fashion House responded to her request saying, “Jane Birkin has expressed her concerns regarding practices for slaughtering crocodiles. Her comments do not in any way influence the friendship and confidence that we have shared for many years,” said a statement from the brand. “Hermès respects and shares her emotions and was also shocked by the images recently broadcast.”

August 9, 2015 /

3

FA S H IO N

FASH IO N

HOW TO

DRESS YOUR AGE And Still Be

FASHIONABLE

Jimmy Choo purse

Topshop crop toP

‘

20

s

Topshop SHORTS

Almost nothing is out of bounds although office wear should show some restraint. So feel free to try out trends, reveal a little skin, and basically, get down with your wardrobe in any creative or wild way you feel fit.

‘

Chloe crossbody bag

Do the sexy clothes you wore in the past now seem just plain wrong? Will smoky eye makeup that looks great on 19-year-olds make you appear just plain crazy?

Part of the problem is that aging often requires change, but most women do not want to move to end up looking frumpy.

Also, when you are young,stylish and trendsavvy, you may feel like wearing some outfits that your mom wears,this will drain away all of your fashionista credibility.Just use your trained eye, go for classics, and steer clear of anything you know will read as older than your age.

s

Dolce and Gabbana kitten heels pumps

Calvin klein striped pants

Alberta feretti dress

Charlotte Olympia heels

TIPS Using the right makeup

The makeup colours and brands you have been wearing for years probably do not reflect what is best for your skin anymore.

Lela Rose floral printed skirt Rebecca Taylor white lace top

/ August 9, 2015

‘

4

Cartier bracelet

60

‘

Rachel Zoe slit pencil skirt

30

s

By this decade, you have figured out your style and are hitting your stride in accomplishing goals personally and career-wise. Sure, you’ll still rock a statement pieces and sophisticated trends.

s

And resist the urge to put on heavy-duty powders and concealers to cover up wrinkles and under-eye circles as caked-on or dark makeup can make you seem even older.

For a more natural look,use a magnifying mirror and having a “lighter touch” when applying. Keep your cosmetic bag current-replace foundations, powders, and concealers every 6 months to a year, and steer clear of dated makeup styles too.

DRESS YOUR AGE

Dressing for your size does not just mean mixing clothes that are too tight from your wardrobe. It also means you should not wear clothes that are too baggy. Both will make you look frumpy or outdated no matter your age. It is tacky when 50-somethings try sporting an outfit you will normally find on 20-somethings and vice versa,stick to age appropriate attire.

Givenchy handbag Topshop gold trim blouse

Say yes to investment pieces that you know are worth it and will have for years to come. Forget those high-profile pieces that are uncomfortable and unpractical, instead opt for classic items that work as hard as you do.

At this point, you are less likely to chase every trend, and will be more focused on an intrepid mix of chic staples and statement pieces. Unfussy day-to-night options are key for a busy life that likely involves juggling family, career, and social life.

Christian Louboutin pumps

toke makinwa

50

Lanvin button down shirt

‘

40

By - Fatima Garba

s

Nicholas Kirkwood loafers

You have got a set style, and are likely well aware of which silhouettes are most flattering for your figure. Embrace that knowledge, and go ahead and treat yourself to that luxurious item that you’ve been thinking about for decades.

Know Your Colours

Know which colours will flatter you the most by figuring out if the undertones in your skin are either warm or cold.Women with cool undertones look best in white, black, gray, silver, and shades of blue.

Women with warm undertones will be dazzling in shades of yellow, gold, brown, green and red.

August 9, 2015 /

5

FA S H IO N

FASH IO N

HOW TO

DRESS YOUR AGE And Still Be

FASHIONABLE

Jimmy Choo purse

Topshop crop toP

‘

20

s

Topshop SHORTS

Almost nothing is out of bounds although office wear should show some restraint. So feel free to try out trends, reveal a little skin, and basically, get down with your wardrobe in any creative or wild way you feel fit.

‘

Chloe crossbody bag

Do the sexy clothes you wore in the past now seem just plain wrong? Will smoky eye makeup that looks great on 19-year-olds make you appear just plain crazy?

Part of the problem is that aging often requires change, but most women do not want to move to end up looking frumpy.

Also, when you are young,stylish and trendsavvy, you may feel like wearing some outfits that your mom wears,this will drain away all of your fashionista credibility.Just use your trained eye, go for classics, and steer clear of anything you know will read as older than your age.

s

Dolce and Gabbana kitten heels pumps

Calvin klein striped pants

Alberta feretti dress

Charlotte Olympia heels

TIPS Using the right makeup

The makeup colours and brands you have been wearing for years probably do not reflect what is best for your skin anymore.

Lela Rose floral printed skirt Rebecca Taylor white lace top

/ August 9, 2015

‘

4

Cartier bracelet

60

‘

Rachel Zoe slit pencil skirt

30

s

By this decade, you have figured out your style and are hitting your stride in accomplishing goals personally and career-wise. Sure, you’ll still rock a statement pieces and sophisticated trends.

s

And resist the urge to put on heavy-duty powders and concealers to cover up wrinkles and under-eye circles as caked-on or dark makeup can make you seem even older.

For a more natural look,use a magnifying mirror and having a “lighter touch” when applying. Keep your cosmetic bag current-replace foundations, powders, and concealers every 6 months to a year, and steer clear of dated makeup styles too.

DRESS YOUR AGE

Dressing for your size does not just mean mixing clothes that are too tight from your wardrobe. It also means you should not wear clothes that are too baggy. Both will make you look frumpy or outdated no matter your age. It is tacky when 50-somethings try sporting an outfit you will normally find on 20-somethings and vice versa,stick to age appropriate attire.

Givenchy handbag Topshop gold trim blouse

Say yes to investment pieces that you know are worth it and will have for years to come. Forget those high-profile pieces that are uncomfortable and unpractical, instead opt for classic items that work as hard as you do.

At this point, you are less likely to chase every trend, and will be more focused on an intrepid mix of chic staples and statement pieces. Unfussy day-to-night options are key for a busy life that likely involves juggling family, career, and social life.

Christian Louboutin pumps

toke makinwa

50

Lanvin button down shirt

‘

40

By - Fatima Garba

s

Nicholas Kirkwood loafers

You have got a set style, and are likely well aware of which silhouettes are most flattering for your figure. Embrace that knowledge, and go ahead and treat yourself to that luxurious item that you’ve been thinking about for decades.

Know Your Colours

Know which colours will flatter you the most by figuring out if the undertones in your skin are either warm or cold.Women with cool undertones look best in white, black, gray, silver, and shades of blue.

Women with warm undertones will be dazzling in shades of yellow, gold, brown, green and red.

August 9, 2015 /

5

COVER

COVER

• Water

• Vegetables

• Whole grain cereals

A

s our bodies age, they require meals that consist of more than just jollof rice, fried chicken and soft drink. You need to put the healthiest fuel possible in your body to help prevent chronic diseases and bring back the energy you had in your 20s.

Eating right is the key to positive outlook and staying emotionally balanced. Whatever your age, eating right should be all about fresh, colourful food. ‘You are what you eat’ should be your motto. When you choose a variety of colourful fruits, veggies, whole grains and lean proteins, you’ll feel vibrant and healthy inside and out.

Though you can’t control your age, you can control how well your body ages. If you need to lose weight, focus on it so you can preserve your muscles. Keep as active as possible and periodically alter your exercise routines to maximize your metabolism’s potential.

A Guide To Healthy Eating From Age 30 by - Kathy Emiko keeping weight in check.

Key nutrients are essential for the brain to do its job. People who eat a selection of brightly coloured fruit, leafy veggies, fish and nuts packed with omega-3 fatty acids can improve focus and decrease risk of Alzheimer’s disease. Regular consumption of antioxidant-rich green tea may also enhance memory and mental alertness as you age.

Why Bother About What To Eat As We Age? As you age, your muscle mass diminishes and your resting metabolic rate slows so you lose strength. With this loss of strength, it’s natural to reduce your activity because you feel tired and old.

Over time, you continue to lose more muscle due to inactivity.

All the while, your weight is creeping up, which makes you feel more sluggish and the cycle continues. This is why your calorie requirements decrease as you age, making weight gain easier and weight loss more difficult than in the past.

Thankfully, the effect of muscle loss through the aging process can be prevented and reversed through physical activity. One study looked at the effect of regular exercise on muscle mass, body fat and resting metabolic rate in women. After six months of regular exercise, the women’s bodies had changed. They had more muscle, much less fat and their resting metabolic rates were significantly higher when compared with inactive women.

This study shows that reviving old muscle tissue and speeding up your metabolism is definitely achievable.

Here is a Breakdown of what is Needed as We Age for a Fit Body and Sound Mind Daily Calorie Requirements: Female, 5’5″, 150 pounds, lightly active and is not on a weight reduction programme.

Age - 30: 2,000 calories Age - 40: 1,900 calories Age - 50: 1,900 calories Age - 60: 1,800 calories Age - 70: 1,800 calories

Note: Good nutrition keeps muscles, bones, organs and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. A proper diet reduces risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anaemia. Also, eating sensibly means consuming fewer calories and more nutrient-dense foods,

Calcium – Maintaining bone health as you age depends on adequate calcium intake to prevent osteoporosis and bone fractures. Older adults need 1,200 mg of calcium a day through servings of milk, yogurt or cheese. Non-dairy sources include tofu, broccoli, almonds, and kale.

6

/ August 9, 2015

* If on a weight reduction programme, 500 calories should be subtracted.

Food Your Body Needs as You Age: Fruits – Focus on whole fruits rather than juices for more fibre and vitamins and aim for 1½ to 2 servings or more each day. Break the apple and banana rut and go for colour-rich pickings like berries or melons.

Veggies – Colour is your credo in this category. Choose antioxidant-rich, dark, leafy greens, such as kale, spinach and broccoli as well as orange and yellow vegetables such as carrots, squash, and yams. Try for 2 to 2½ cups of veggies every day.

Grains – Be smart with your carbs and choose whole grains over-processed white flour for more nutrients and more fibre. If you’re not sure, look for pasta, breads, and cereals that list “whole” in the ingredient list. Older adults need 6-7 ounces of grains each day (one ounce is about 1 slice of

whole grain bread).

breakfast.

Protein – Adults over 50 without kidney disease or diabetes need about 1 to 1.5 grams per kilogram (2.2lbs) of bodyweight. This translates to 68 to 102g of high-quality protein per day for a person weighing 150 lbs. (0.5 g of protein per lb. of body weight is close enough).

Try to divide your protein intake equally among meals. It’s important to vary your sources of protein instead of relying on red meat, including more fish, beans, peas, eggs, nuts and seeds in your diet.

Lunch – Keep your body fuelled for the afternoon with a variety of whole grain brown rice or moi moi, lean protein and fibre. Try a plate of coconut brown rice, green salad and chicken breast.

• Or roasted plantain and roasted fish and vegetables.

• Or okra soup and agidi (cold pap).

Dinner – End the day on a wholesome note. Try warm salads of roasted veggies and a side of grilled fish. Or fresh fish pepper soup or chicken breast pepper soup; grilled sweet potatoes and fish.

Important Vitamin and Minerals Water – As we age, some of us are prone to dehydration because our bodies lose some of the ability to regulate fluid levels and our sense of thirst may not be as sharp. Post a note in your kitchen reminding you to sip water every hour and with meals to avoid urinary tract infections, constipation, and even confusion.

Vitamin B – As you age, your stomach produces less gastric acid, making it difficult to absorb vitamin B-12 – needed to help keep blood and nerves vital. Get the recommended daily intake (2.4 mcg) of B12 from fortified foods or a vitamin supplement.

Vitamin D – We get most of our vitamin D intake – essential for absorbing calcium and boosting muscles – through sun exposure and certain foods (fatty fish, egg yolk, and fortified milk). With age, our skin is less efficient at synthesizing vitamin D, so consult your doctor about supplementing your diet with fortified foods or a multivitamin, especially if you’re obese or have limited sun exposure.

Note: You Need More Fibre Eating foods high in dietary fibre can do so much more than keep you regular. It can lower risk of heart disease, stroke and diabetes; improve the health of your skin, help you lose weight, boost your immune system and overall health. As you age, digestion becomes less efficient, so it is very important to increase fibre intake.

In general, the more natural and unprocessed the food, the higher it is in fibre. Good sources of fibre include whole grains, oatmeal, beans, nuts, vegetables such as carrots, celery, and tomatoes, and fruits such as apples, berries, citrus fruits, and pears – further reason to add more fruit and vegetables to your diet.

An easy way to add more fibre to your diet is to start your day with a high-fibre, whole grain cereal or old fashion oats. Simply switching your breakfast cereal from corn flakes to bran flakes can add about 6 extra grams of fibre to your diet. If you’re not a fan of high-fibre cereals, try adding a couple of tablespoons of unprocessed wheat bran and fresh or dried fruit to your favourite cereal.

Eat whole fruits instead of drinking fruit juice.

You’ll get more fibre and consume fewer calories. An 8 oz. glass of orange juice, for example, contains almost no fibre and about 110 calories, while one medium fresh orange contains about 3g of fibre and only 60 calories. Peeling can reduce the amount of fibre in fruit, so try to eat the peel of apples and pears.

Liven up dull salads by adding nuts and seeds.

Note: Reduce sodium (salt) to help prevent water retention and high blood pressure.

Healthy eating as you age: Tips for creating a well-balanced diet.

It doesn’t have to be difficult to swap a tired eating regimen for a tasty, well-balanced eating plan.

Avoid skipping meals. This causes your metabolism to slow down, which leads to feeling sluggish and making poorer choices later in the day.

Sample Diet Breakfast – Select high-fibre breads and cereals, colourful fruit and protein to fill you with energy for the day. A veggie-packed omelette or boiled eggs on whole grain toast with a citrus salad, or old-fashioned oatmeal walnuts, and honey. If you say you are not the breakfast type, 2 apples and a glass of water is just fine but never skip

This is the time to make healthy smoothies, especially vegetable smoothies, your best friend.

Snacks – It’s okay, even recommended, to snack but make sure you make it count by choosing high-fibre snacks to healthfully tide you over to your next meal.

Choose almonds and raisins instead of chips and fruits instead of sweets. Other smart snacks include non-fat or low-fat yogurt, apples and other fruits.

• Vegetable smoothie

Use the following as a guide:

I’m 30 Your thirties could be a chaotic period. Often, this decade is filled with dueling demands of work and family; the result is that it’s tough to make time for good nutrition. Grabbing leftover kids’ meals and fast foods often seems like the easiest dinner option.

It’s as important as ever to pay attention to what you put in your mouth as the cast-iron constitution you seemed to have in your twenties may develop a few cracks here and there.

Your thirties is when you may first start to see the effects of poor diet and other harm you’ve done your body over the years. While your body certainly is not old, it is getting older.

Now is the time to lay the groundwork for a lifetime of good health.

If Your Foundation Is Wrong, What Can You Do? How solid your diet has been starts to show from your 30s. Are there specific nutrients you need at this age? For women in their child-bearing years, folate (or folic acid) is extremely important. Lack of folate in your diet can cause neural-tube defects in babies as well as raise risk of heart disease.

Great sources of folate include leafy greens such as spinach, broccoli and asparagus. Fruits such as avocado have it too, as do fortified orange juice, chickpeas and many breakfast cereals. If you’ve got limited time to shop for such healthful fare, hit the supermarket either early in the morning or late at night – both uncrowded times. Grab fresh vegetables, beans, chicken and fish.

Iron intake is also important at this age. Eat too little and you’ll suffer fatigue and mental slow downs. You should get 18 milligrams a day from foods such as lean beef, beans, seeds and skinless chicken or turkey. Scientists say that phyto-nutrients, compounds that contain anti-oxidants and are abundant in red grapes and dark chocolate slow the aging process and put the kibbosh on heart disease. They also may halt changes in DNA, which could prevent cancer.

In Summary, Start Doing These As You Hit 30: Seek out vitamin B12 Vitamin B12 is often overlooked. Needed to make blood cells and improve cognition, vitamin B12 gets into the body along with animal proteins like eggs or meat. Most young people who aren’t vegetarians easily get it in their diet.

But for the body to use B12, it needs to dissolve it away from the protein. This gets more

•

bridget awosika

MICHELLE DEDE

August 9, 2015 /

7

COVER

COVER

• Water

• Vegetables

• Whole grain cereals

A

s our bodies age, they require meals that consist of more than just jollof rice, fried chicken and soft drink. You need to put the healthiest fuel possible in your body to help prevent chronic diseases and bring back the energy you had in your 20s.

Eating right is the key to positive outlook and staying emotionally balanced. Whatever your age, eating right should be all about fresh, colourful food. ‘You are what you eat’ should be your motto. When you choose a variety of colourful fruits, veggies, whole grains and lean proteins, you’ll feel vibrant and healthy inside and out.

Though you can’t control your age, you can control how well your body ages. If you need to lose weight, focus on it so you can preserve your muscles. Keep as active as possible and periodically alter your exercise routines to maximize your metabolism’s potential.

A Guide To Healthy Eating From Age 30 by - Kathy Emiko keeping weight in check.

Key nutrients are essential for the brain to do its job. People who eat a selection of brightly coloured fruit, leafy veggies, fish and nuts packed with omega-3 fatty acids can improve focus and decrease risk of Alzheimer’s disease. Regular consumption of antioxidant-rich green tea may also enhance memory and mental alertness as you age.

Why Bother About What To Eat As We Age? As you age, your muscle mass diminishes and your resting metabolic rate slows so you lose strength. With this loss of strength, it’s natural to reduce your activity because you feel tired and old.

Over time, you continue to lose more muscle due to inactivity.

All the while, your weight is creeping up, which makes you feel more sluggish and the cycle continues. This is why your calorie requirements decrease as you age, making weight gain easier and weight loss more difficult than in the past.

Thankfully, the effect of muscle loss through the aging process can be prevented and reversed through physical activity. One study looked at the effect of regular exercise on muscle mass, body fat and resting metabolic rate in women. After six months of regular exercise, the women’s bodies had changed. They had more muscle, much less fat and their resting metabolic rates were significantly higher when compared with inactive women.

This study shows that reviving old muscle tissue and speeding up your metabolism is definitely achievable.

Here is a Breakdown of what is Needed as We Age for a Fit Body and Sound Mind Daily Calorie Requirements: Female, 5’5″, 150 pounds, lightly active and is not on a weight reduction programme.

Age - 30: 2,000 calories Age - 40: 1,900 calories Age - 50: 1,900 calories Age - 60: 1,800 calories Age - 70: 1,800 calories

Note: Good nutrition keeps muscles, bones, organs and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. A proper diet reduces risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anaemia. Also, eating sensibly means consuming fewer calories and more nutrient-dense foods,

Calcium – Maintaining bone health as you age depends on adequate calcium intake to prevent osteoporosis and bone fractures. Older adults need 1,200 mg of calcium a day through servings of milk, yogurt or cheese. Non-dairy sources include tofu, broccoli, almonds, and kale.

6

/ August 9, 2015

* If on a weight reduction programme, 500 calories should be subtracted.

Food Your Body Needs as You Age: Fruits – Focus on whole fruits rather than juices for more fibre and vitamins and aim for 1½ to 2 servings or more each day. Break the apple and banana rut and go for colour-rich pickings like berries or melons.

Veggies – Colour is your credo in this category. Choose antioxidant-rich, dark, leafy greens, such as kale, spinach and broccoli as well as orange and yellow vegetables such as carrots, squash, and yams. Try for 2 to 2½ cups of veggies every day.

Grains – Be smart with your carbs and choose whole grains over-processed white flour for more nutrients and more fibre. If you’re not sure, look for pasta, breads, and cereals that list “whole” in the ingredient list. Older adults need 6-7 ounces of grains each day (one ounce is about 1 slice of

whole grain bread).

breakfast.

Protein – Adults over 50 without kidney disease or diabetes need about 1 to 1.5 grams per kilogram (2.2lbs) of bodyweight. This translates to 68 to 102g of high-quality protein per day for a person weighing 150 lbs. (0.5 g of protein per lb. of body weight is close enough).

Try to divide your protein intake equally among meals. It’s important to vary your sources of protein instead of relying on red meat, including more fish, beans, peas, eggs, nuts and seeds in your diet.

Lunch – Keep your body fuelled for the afternoon with a variety of whole grain brown rice or moi moi, lean protein and fibre. Try a plate of coconut brown rice, green salad and chicken breast.

• Or roasted plantain and roasted fish and vegetables.

• Or okra soup and agidi (cold pap).

Dinner – End the day on a wholesome note. Try warm salads of roasted veggies and a side of grilled fish. Or fresh fish pepper soup or chicken breast pepper soup; grilled sweet potatoes and fish.

Important Vitamin and Minerals Water – As we age, some of us are prone to dehydration because our bodies lose some of the ability to regulate fluid levels and our sense of thirst may not be as sharp. Post a note in your kitchen reminding you to sip water every hour and with meals to avoid urinary tract infections, constipation, and even confusion.

Vitamin B – As you age, your stomach produces less gastric acid, making it difficult to absorb vitamin B-12 – needed to help keep blood and nerves vital. Get the recommended daily intake (2.4 mcg) of B12 from fortified foods or a vitamin supplement.

Vitamin D – We get most of our vitamin D intake – essential for absorbing calcium and boosting muscles – through sun exposure and certain foods (fatty fish, egg yolk, and fortified milk). With age, our skin is less efficient at synthesizing vitamin D, so consult your doctor about supplementing your diet with fortified foods or a multivitamin, especially if you’re obese or have limited sun exposure.

Note: You Need More Fibre Eating foods high in dietary fibre can do so much more than keep you regular. It can lower risk of heart disease, stroke and diabetes; improve the health of your skin, help you lose weight, boost your immune system and overall health. As you age, digestion becomes less efficient, so it is very important to increase fibre intake.

In general, the more natural and unprocessed the food, the higher it is in fibre. Good sources of fibre include whole grains, oatmeal, beans, nuts, vegetables such as carrots, celery, and tomatoes, and fruits such as apples, berries, citrus fruits, and pears – further reason to add more fruit and vegetables to your diet.

An easy way to add more fibre to your diet is to start your day with a high-fibre, whole grain cereal or old fashion oats. Simply switching your breakfast cereal from corn flakes to bran flakes can add about 6 extra grams of fibre to your diet. If you’re not a fan of high-fibre cereals, try adding a couple of tablespoons of unprocessed wheat bran and fresh or dried fruit to your favourite cereal.

Eat whole fruits instead of drinking fruit juice.

You’ll get more fibre and consume fewer calories. An 8 oz. glass of orange juice, for example, contains almost no fibre and about 110 calories, while one medium fresh orange contains about 3g of fibre and only 60 calories. Peeling can reduce the amount of fibre in fruit, so try to eat the peel of apples and pears.

Liven up dull salads by adding nuts and seeds.

Note: Reduce sodium (salt) to help prevent water retention and high blood pressure.

Healthy eating as you age: Tips for creating a well-balanced diet.

It doesn’t have to be difficult to swap a tired eating regimen for a tasty, well-balanced eating plan.

Avoid skipping meals. This causes your metabolism to slow down, which leads to feeling sluggish and making poorer choices later in the day.

Sample Diet Breakfast – Select high-fibre breads and cereals, colourful fruit and protein to fill you with energy for the day. A veggie-packed omelette or boiled eggs on whole grain toast with a citrus salad, or old-fashioned oatmeal walnuts, and honey. If you say you are not the breakfast type, 2 apples and a glass of water is just fine but never skip

This is the time to make healthy smoothies, especially vegetable smoothies, your best friend.

Snacks – It’s okay, even recommended, to snack but make sure you make it count by choosing high-fibre snacks to healthfully tide you over to your next meal.

Choose almonds and raisins instead of chips and fruits instead of sweets. Other smart snacks include non-fat or low-fat yogurt, apples and other fruits.

• Vegetable smoothie

Use the following as a guide:

I’m 30 Your thirties could be a chaotic period. Often, this decade is filled with dueling demands of work and family; the result is that it’s tough to make time for good nutrition. Grabbing leftover kids’ meals and fast foods often seems like the easiest dinner option.

It’s as important as ever to pay attention to what you put in your mouth as the cast-iron constitution you seemed to have in your twenties may develop a few cracks here and there.

Your thirties is when you may first start to see the effects of poor diet and other harm you’ve done your body over the years. While your body certainly is not old, it is getting older.

Now is the time to lay the groundwork for a lifetime of good health.

If Your Foundation Is Wrong, What Can You Do? How solid your diet has been starts to show from your 30s. Are there specific nutrients you need at this age? For women in their child-bearing years, folate (or folic acid) is extremely important. Lack of folate in your diet can cause neural-tube defects in babies as well as raise risk of heart disease.

Great sources of folate include leafy greens such as spinach, broccoli and asparagus. Fruits such as avocado have it too, as do fortified orange juice, chickpeas and many breakfast cereals. If you’ve got limited time to shop for such healthful fare, hit the supermarket either early in the morning or late at night – both uncrowded times. Grab fresh vegetables, beans, chicken and fish.

Iron intake is also important at this age. Eat too little and you’ll suffer fatigue and mental slow downs. You should get 18 milligrams a day from foods such as lean beef, beans, seeds and skinless chicken or turkey. Scientists say that phyto-nutrients, compounds that contain anti-oxidants and are abundant in red grapes and dark chocolate slow the aging process and put the kibbosh on heart disease. They also may halt changes in DNA, which could prevent cancer.

In Summary, Start Doing These As You Hit 30: Seek out vitamin B12 Vitamin B12 is often overlooked. Needed to make blood cells and improve cognition, vitamin B12 gets into the body along with animal proteins like eggs or meat. Most young people who aren’t vegetarians easily get it in their diet.

But for the body to use B12, it needs to dissolve it away from the protein. This gets more

•

bridget awosika

MICHELLE DEDE

August 9, 2015 /

7

COVER

COVER

challenging with age as the level of stomach acid decreases.

Vitamin B12 not bound to protein is found in fortified cereal and supplements and is more readily absorbed by the body. Starting at age 50, you should get most vitamin B12 from these types of fortified foods.

•

Eat more bananas (like 3 a day). Let bananas replace chips, cookies, chocolate and pastries.

Blood pressure tends to rise as we age. To combat this problem and lower stroke and heart attack risk, you should eat less sodium and more potassium.

The Big 40

properly use calcium. Unfortunately, this vitamin — naturally gleaned from the sun — can be hard to get; depending on the time of year, where you live and what you eat. Fortified foods can help, but may not be enough.

Since vitamin D is soluble only in fat, low-fat milk doesn’t always contain very much. Adults should aim for 600 international units per day and raise that to 800 after age 70; (4,000 is the daily max for adults). Take a supplement to get enough vitamin D.

Remember those pizza-and-puff-puff binges whole grain foods are the right kind of carbs, that you went on in your single-girl-about-town is, carbs that add nutrients to your diet rather days? Or, all the shawama and sugar loaded than inches to your waistline. soft drinks you inhaled when your kids were Eating breakfast is one of the best things picky toddlers? You might have been able to you can do for yourself. It gives you energy and eat that way regularly and still fit into your boosts your metabolism, helping you to lose pants the next morning. Now? Simply eyeing weight. Choosing a whole grain breakfast cereal a slice of pizza or a doughnut seems to cause that is fortified with all of your vitamins and instantaneous weight gain. And, although minerals could also eliminate need for vitamin your kids don’t have left overs any longer, as supplements. Old fashioned Quaker Oats is also hungry teens, they seem to need an endless great. supply of calorie-laden snacks. Usually left High Quality Protein right where you can’t help but see them and Skinless chicken, turkey, fish, beans and be tempted! eggs should be more in your diet. Method of You can sail through your twenties and preparation is also very important. Avoid frying. thirties with a washboard stomach but once Grilling or sautéing or baking is better. you hit the Big 4-0, you’ll probably find a Vegetables bit or a lot of pooch creeping up on you. The If you find yourself squinting at the computer culprit? Declining estrogen levels. screen a little more than you used to, you may During your prime child-bearing years, be experiencing one of the more subtle signs of your body is programmed to store fat in aging: age-related degeneration of the eye. You the hips and thighs to provide a calorie can help protect your vision by consuming anticushion for breast feeding. This fat contains oxidant vegetables. estrogen receptors. But when levels of the hormone start to decrease, as they do in Carrots contain large amounts of anti-oxidant peri-menopause, the receptors are no longer as well as vitamin C and fibre. There is a power activated. house of nutrition in just one carrot. Also pay The result is that your body begins to store attention to other vegetables and fruits but please fat elsewhere – namely, in your stomach. do more vegetables and less fruits.

That flat tummy you were so proud of for so Spinach long is no longer!

New research shows that foods containing antiWhile it’s necessary to cut calories, overall, as oxidants enhance memory, which makes spinach you age in order to avoid weight gain, what the perfect brain booster for those days when you eat is just as important as what you it feels like you left your mind at home. Plus, do not. Especially important at this age? spinach contains iron, folate and vitamin K, all of Calcium, for one. which are essential for blood clotting and bone Since bone-building estrogen levels health. For a quick side dish, saute some baby are declining at this age and you spinach in a large non-stick pan with a little garlic absorb less of the calcium you ingest and olive oil until it wilts. Or, build your salad on due to changes in your stomach top of spinach instead of lettuce. acid, you need to get more of this mineral. Go for 1,000 milligrams a Beans and Legumes day by eating non-fat yogurt, skimmed Loaded with calcium, fibre and anti-oxidants, milk or fortified orange juice. Take a beans are the definitive super food. They supplement if you’re still not meeting this moderate blood sugars and lower amount. cholesterol. Pack your diet with Another crucial nutrient is Vitamin D, beans since they tend to contain which helps your body to absorb calcium, more anti-oxidants and protects against certain cancers and keeps other nutrients than lighter your immune system humming. There are varieties. very few foods that contain it, however.

So, it’s best to take a supplement. You can find Vitamin D in fortified milk and orange juice; small amounts of sunlight will give you extra boost.

Finally, fibre is very important for your gastro-intestinal system. It keeps bloating to a • Carrot minimum and helps you stay satisfied longer after eating. It also knocks down cholesterol level and decreases risk of colon cancer.

Your best bet? A mix of fruits, veggies, oats and whole-grain breads and other healthful carbs.

• Skinless chicken

•

Get lutein for clarity The world can get blurry for a lot of older people.

To save your eyes from age-related macular degeneration or cataracts, start upping your intake of lutein during middle age.

According to some research, the nutrient, which is related to beta-carotene and vitamin A, may also help fend off cognitive decline.

• •

You can get your allotment of lutein by eating more green, leafy vegetables like spinach and broccoli, fruits like grapes and oranges and egg yolks.

•

• Banana

Furthermore, many hypertension medications have a diuretic effect that lowers both sodium and potassium levels in the body. Both of those electrolytes are necessary in a certain amount but you need more potassium than sodium.

•

To replenish potassium, look for fruits and vegetables. A banana is always a good choice as are broccoli and baked potatoes (with the skin).

•

Cut calories As we get older, our metabolic rate slows down, so our calorie intake should drop accordingly. We don’t need as much to keep us moving. In general, people also tend to move less as they get older. Extra calories may mean extra pounds, which ups heart disease and diabetes risk as well as osteoporosis and osteoarthritis risk.

Every bite should be crammed full of as many nutrients as possible,

•

Spice it up With age, a drop in saliva and taste-bud power can leave some foods lacking ‘pop’. Don’t try to fix the problem by reaching for the salt shaker. There are millions of other spices that don’t have sodium that you can enjoy. Try cayenne paper.

•over-cooking Try new food flavours and textures, and avoid food to keep it from losing flavour.

Add more hot pepper or other spices like curry if you like them. It might make you drink more water, which is also good.

•

Drink more water As your sense of taste can decline over time, so can your sensation of thirst. In addition, certain medications can make you more prone to dehydration. That means making a greater effort to get enough fluids.

Focus on fibre Fibre intake is key for normal bowel function and may lower risk of gastro-intestinal inflammation.

Plus, it can lower cholesterol and blunt rise in blood sugar that occurs after eating.

But you don’t need to limit yourself to prunes.

Other vegetables, fruits, nuts, and grains will also do the trick.

•

•

Limit saturated fat Avoiding foods high in saturated fat should be a life long goal. It goes along with the aim of maximizing your nutrient-to-calorie intake. Low-fat dairy products, for example, are rich in nutrients such as protein and calcium without adding unnecessary fat or calories found in full-fat dairy.

Most of the fat in an older person’s diet should be good fats, such as poly-unsaturated and mono-unsaturated fat, that come from foods like soybean and canola oil. These oils can also be a good source of vitamins E and K.

•

•It isCutalways out unhealthy carbohydrates good practice to limit foods high in

•

sugar. This rule may be particularly important as we age in order to keep a healthy weight, rest the pancreas (the insulin-pumping organ whose functioning goes awry in diabetes) and maximize intake of healthy nutrients per calories consumed.

Refined carbohydrates such as white bread are generally lower in vitamins and fibre than, for example, whole grains. Opt for healthy carbs, like fruit over not-so-great carbs like cake.

•

Be supplement savvy Food is your best source of nutrients but it could be difficult to get all you need in the recommended amount. Calcium, vitamins B12 and vitamin D are recommended. But over-consumption is dangerous too; you can easily end up getting too much of a good thing if you take supplements. Be a smart supplement taker and know the risks. Talk to your doctor about appropriate dosages.

•

Get more calcium Calcium is good for your bones and is found in dairy products and other foods. Adults should get 1,000 milligrams a day but that rises to 1,200 milligrams for women over 50 and men over 70.

Pay Attention To These Foods:

•getting Take a supplement if you don’t think you are enough calcium from your diet. The max-

•

imum calcium intake from food and supplements is 2,500 milligrams a day for adults or 2,000 milligrams a day if you’re over 50. More than that can up the risk of kidney stones and other problems in some people.

• Up vitamin D intake Vitamin D is needed for your body to absorb and 8

/ /August July 26,9,2015 2015

Walnuts Filled with omega-3 fatty acids, walnuts have been shown to help protect against heart disease. Grieger chooses walnuts because “they are a quick high-protein snack that doesn’t contain saturated fats”.

KATE HENSHAW

• Whole Grain Cereal

• Cheese cake

EUNICE EFOLE

Doctors, nutritionists and the USDA’s new nutritional guidelines are emphasizing that

• Beans and Legume August 9, 2015 /

9

COVER

COVER

challenging with age as the level of stomach acid decreases.

Vitamin B12 not bound to protein is found in fortified cereal and supplements and is more readily absorbed by the body. Starting at age 50, you should get most vitamin B12 from these types of fortified foods.

•

Eat more bananas (like 3 a day). Let bananas replace chips, cookies, chocolate and pastries.

Blood pressure tends to rise as we age. To combat this problem and lower stroke and heart attack risk, you should eat less sodium and more potassium.

The Big 40

properly use calcium. Unfortunately, this vitamin — naturally gleaned from the sun — can be hard to get; depending on the time of year, where you live and what you eat. Fortified foods can help, but may not be enough.

Since vitamin D is soluble only in fat, low-fat milk doesn’t always contain very much. Adults should aim for 600 international units per day and raise that to 800 after age 70; (4,000 is the daily max for adults). Take a supplement to get enough vitamin D.

Remember those pizza-and-puff-puff binges whole grain foods are the right kind of carbs, that you went on in your single-girl-about-town is, carbs that add nutrients to your diet rather days? Or, all the shawama and sugar loaded than inches to your waistline. soft drinks you inhaled when your kids were Eating breakfast is one of the best things picky toddlers? You might have been able to you can do for yourself. It gives you energy and eat that way regularly and still fit into your boosts your metabolism, helping you to lose pants the next morning. Now? Simply eyeing weight. Choosing a whole grain breakfast cereal a slice of pizza or a doughnut seems to cause that is fortified with all of your vitamins and instantaneous weight gain. And, although minerals could also eliminate need for vitamin your kids don’t have left overs any longer, as supplements. Old fashioned Quaker Oats is also hungry teens, they seem to need an endless great. supply of calorie-laden snacks. Usually left High Quality Protein right where you can’t help but see them and Skinless chicken, turkey, fish, beans and be tempted! eggs should be more in your diet. Method of You can sail through your twenties and preparation is also very important. Avoid frying. thirties with a washboard stomach but once Grilling or sautéing or baking is better. you hit the Big 4-0, you’ll probably find a Vegetables bit or a lot of pooch creeping up on you. The If you find yourself squinting at the computer culprit? Declining estrogen levels. screen a little more than you used to, you may During your prime child-bearing years, be experiencing one of the more subtle signs of your body is programmed to store fat in aging: age-related degeneration of the eye. You the hips and thighs to provide a calorie can help protect your vision by consuming anticushion for breast feeding. This fat contains oxidant vegetables. estrogen receptors. But when levels of the hormone start to decrease, as they do in Carrots contain large amounts of anti-oxidant peri-menopause, the receptors are no longer as well as vitamin C and fibre. There is a power activated. house of nutrition in just one carrot. Also pay The result is that your body begins to store attention to other vegetables and fruits but please fat elsewhere – namely, in your stomach. do more vegetables and less fruits.

That flat tummy you were so proud of for so Spinach long is no longer!

New research shows that foods containing antiWhile it’s necessary to cut calories, overall, as oxidants enhance memory, which makes spinach you age in order to avoid weight gain, what the perfect brain booster for those days when you eat is just as important as what you it feels like you left your mind at home. Plus, do not. Especially important at this age? spinach contains iron, folate and vitamin K, all of Calcium, for one. which are essential for blood clotting and bone Since bone-building estrogen levels health. For a quick side dish, saute some baby are declining at this age and you spinach in a large non-stick pan with a little garlic absorb less of the calcium you ingest and olive oil until it wilts. Or, build your salad on due to changes in your stomach top of spinach instead of lettuce. acid, you need to get more of this mineral. Go for 1,000 milligrams a Beans and Legumes day by eating non-fat yogurt, skimmed Loaded with calcium, fibre and anti-oxidants, milk or fortified orange juice. Take a beans are the definitive super food. They supplement if you’re still not meeting this moderate blood sugars and lower amount. cholesterol. Pack your diet with Another crucial nutrient is Vitamin D, beans since they tend to contain which helps your body to absorb calcium, more anti-oxidants and protects against certain cancers and keeps other nutrients than lighter your immune system humming. There are varieties. very few foods that contain it, however.

So, it’s best to take a supplement. You can find Vitamin D in fortified milk and orange juice; small amounts of sunlight will give you extra boost.

Finally, fibre is very important for your gastro-intestinal system. It keeps bloating to a • Carrot minimum and helps you stay satisfied longer after eating. It also knocks down cholesterol level and decreases risk of colon cancer.

Your best bet? A mix of fruits, veggies, oats and whole-grain breads and other healthful carbs.

• Skinless chicken

•

Get lutein for clarity The world can get blurry for a lot of older people.

To save your eyes from age-related macular degeneration or cataracts, start upping your intake of lutein during middle age.

According to some research, the nutrient, which is related to beta-carotene and vitamin A, may also help fend off cognitive decline.

• •

You can get your allotment of lutein by eating more green, leafy vegetables like spinach and broccoli, fruits like grapes and oranges and egg yolks.

•

• Banana

Furthermore, many hypertension medications have a diuretic effect that lowers both sodium and potassium levels in the body. Both of those electrolytes are necessary in a certain amount but you need more potassium than sodium.

•

To replenish potassium, look for fruits and vegetables. A banana is always a good choice as are broccoli and baked potatoes (with the skin).

•

Cut calories As we get older, our metabolic rate slows down, so our calorie intake should drop accordingly. We don’t need as much to keep us moving. In general, people also tend to move less as they get older. Extra calories may mean extra pounds, which ups heart disease and diabetes risk as well as osteoporosis and osteoarthritis risk.

Every bite should be crammed full of as many nutrients as possible,

•

Spice it up With age, a drop in saliva and taste-bud power can leave some foods lacking ‘pop’. Don’t try to fix the problem by reaching for the salt shaker. There are millions of other spices that don’t have sodium that you can enjoy. Try cayenne paper.

•over-cooking Try new food flavours and textures, and avoid food to keep it from losing flavour.

Add more hot pepper or other spices like curry if you like them. It might make you drink more water, which is also good.

•

Drink more water As your sense of taste can decline over time, so can your sensation of thirst. In addition, certain medications can make you more prone to dehydration. That means making a greater effort to get enough fluids.

Focus on fibre Fibre intake is key for normal bowel function and may lower risk of gastro-intestinal inflammation.

Plus, it can lower cholesterol and blunt rise in blood sugar that occurs after eating.

But you don’t need to limit yourself to prunes.

Other vegetables, fruits, nuts, and grains will also do the trick.

•

•

Limit saturated fat Avoiding foods high in saturated fat should be a life long goal. It goes along with the aim of maximizing your nutrient-to-calorie intake. Low-fat dairy products, for example, are rich in nutrients such as protein and calcium without adding unnecessary fat or calories found in full-fat dairy.

Most of the fat in an older person’s diet should be good fats, such as poly-unsaturated and mono-unsaturated fat, that come from foods like soybean and canola oil. These oils can also be a good source of vitamins E and K.

•

•It isCutalways out unhealthy carbohydrates good practice to limit foods high in

•

sugar. This rule may be particularly important as we age in order to keep a healthy weight, rest the pancreas (the insulin-pumping organ whose functioning goes awry in diabetes) and maximize intake of healthy nutrients per calories consumed.

Refined carbohydrates such as white bread are generally lower in vitamins and fibre than, for example, whole grains. Opt for healthy carbs, like fruit over not-so-great carbs like cake.

•

Be supplement savvy Food is your best source of nutrients but it could be difficult to get all you need in the recommended amount. Calcium, vitamins B12 and vitamin D are recommended. But over-consumption is dangerous too; you can easily end up getting too much of a good thing if you take supplements. Be a smart supplement taker and know the risks. Talk to your doctor about appropriate dosages.

•

Get more calcium Calcium is good for your bones and is found in dairy products and other foods. Adults should get 1,000 milligrams a day but that rises to 1,200 milligrams for women over 50 and men over 70.

Pay Attention To These Foods:

•getting Take a supplement if you don’t think you are enough calcium from your diet. The max-

•

imum calcium intake from food and supplements is 2,500 milligrams a day for adults or 2,000 milligrams a day if you’re over 50. More than that can up the risk of kidney stones and other problems in some people.

• Up vitamin D intake Vitamin D is needed for your body to absorb and 8

/ /August July 26,9,2015 2015

Walnuts Filled with omega-3 fatty acids, walnuts have been shown to help protect against heart disease. Grieger chooses walnuts because “they are a quick high-protein snack that doesn’t contain saturated fats”.

KATE HENSHAW

• Cheese cake

• Whole Grain Cereal

EUNICE EFOLE

Doctors, nutritionists and the USDA’s new nutritional guidelines are emphasizing that

• Beans and Legume August 9, 2015 /

9

COVER

COVER

For 60’s and 70’s Good nutrition not only adds years to life but also life to years – a philosophy that becomes all the more important as we reach our 60s, 70s, 80s and, perhaps, 90s.

As our total energy needs naturally start to decrease and our bodies start to lose their ability to effectively absorb key nutrients from food, malnutrition becomes a risk. Add to this the possibility of chronic disease, resultant use of medication (which may interact with nutrients), poor dentition and changes in taste and odour perception, and you’re faced with a very real problem.

It is possible to prevent malnutrition as you live to a ripe, old age. You simply need to acknowledge the fact that your nutrient needs might have changed and make sure you eat more of the right foods and supplements where necessary.

Essential nutrients

When it comes to good nutrition beyond your 60s, pay attention to the following: Lean muscle mass Your body composition changes as you age. Interestingly, the lean muscle mass of normal men decreases from about 24kg in their 20s to about 13kg in their 70s. This process (also referred to as “sarcopenia”), can be slowed down by sufficient intake of protein and, more specifically, the branchedchain amino acids (amino acids are the building blocks of protein).Dairy, fish, poultry and eggs are good sources of these amino acids.

helen prest ajayi

•

Bone-mineral density Osteoporosis affects one in three women and one in twelve men over the age of 50. To preserve bone health throughout old age, it’s important to include the following in your diet:

I’m 50 Not physically active needs about 1,600 calories a day. As you age, your muscle mass diminishes and your resting metabolic rate slows so you lose strength. With this loss of strength, it’s natural to reduce your activity because you feel tired and old. Over time, you continue to lose more muscle due to inactivity. All the while, your weight is creeping up, which makes you feel more sluggish and the cycle continues. This is why your calorie requirements decrease as you age, making weight gain easier and weight loss more difficult than in the past.

Thankfully, the effect of muscle loss through the aging process can be prevented and reversed through physical activity. One study looked at the effect of regular exercise on muscle mass, body fat and resting metabolic rate in women. After six months of regular exercise, the women’s bodies had changed. They had more muscle, much less fat and their resting metabolic rates were significantly higher when compared with inactive women. This study shows that reviving old muscle tissue and speeding up your metabolism is definitely achievable. This is the best time to include quality protein in your diet.

• To include more high-quality protein in your diet, try

replacing red meat and processed meat with fish, skinless chicken and turkey, low-fat dairy, and plant-based protein sources. Replacing the red meat you eat with high-quality protein for just a few meals a week could have real beneficial impact on your overall health.

• calcium, found in milk, cheese, yoghurt, spinach, sardines,

• vitamin D, found in egg yolk, cod liver oil, mackerel and salmon. Daily sun exposure also increases levels of this vitamin in your body.

• vitamin K2, which is found in: Adesuwa onyenokwe

Green, leafy vegetables such as broccoli, cabbage, turnip greens and the dark green leaves of lettuce (about 100 microgram/100g);

• Things like pizza, cakes, cookies, chips, white bread, beef, soft drinks, pastries should appear less in your diet vocabulary.

• Dairy products, meat, eggs (about 50 micro-

• Enjoy good fats. Reap the rewards of olive oil, avocados, salm-

gram/100g);

• Fruit and cereals (about 15 microgram/100g) • Zinc, found in dairy products, red meat, eggs, poul-

on, walnuts, flaxseed and other mono-unsaturated fats. The fat from these delicious sources can protect your body against heart disease by controlling ‘bad’ LDL cholesterol levels and raising ‘good’ HDL cholesterol levels.

try and soya beans.

• Phosphorus, found in whole grains, especially oats,

• Avoid “bad” carbs. Bad carbohydrates – also known as sim-

dairy products, red meat, poultry and seafood.

ple or unhealthy carbs – are foods such as white flour, refined sugar and white rice that have been stripped of all bran, fibre and nutrients. Bad carbs digest quickly and cause spikes in blood sugar levels and short-lived energy.

• Magnesium (found in whole grains), spinach, whole-wheat bread, bran flakes and red meat.

• For long-lasting energy and stable insulin levels, choose

‘good’ or complex carbs such as whole grains, beans, fruits, and vegetables.

daisy danjuma

•

Look for hidden sugar. Added sugar can be hidden in foods such as bread, canned soups and vegetables. Check food labels for other terms for sugar such as corn syrup, molasses, brown rice syrup, cane juice, fructose, sucrose, dextrose, or maltose. Opt for fresh or frozen vegetables instead of canned goods and choose low-carb or sugar-free versions of products such as bread, pasta and ice cream.

The following nutrients are thought to be beneficial to osteoarthritis sufferers:

• Glucosamine and chondroitin sulphate, which are best taken in supplement form.

• Try to avoid artificial sweeteners as well – it’s healthier to sweet-

• Omega-3 fatty acids, found in fatty fish such as

en drinks with honey or use whole fruit or fruit juice to sweeten dishes.

• Cook smart. The best way to prepare veggies is by steaming or

• Olive oil

10

• Avocado / August 9, 2015

Joint mobility Osteoarthritis, which affects many people over the age of 50, can result in loss of joint mobility and can significantly decrease quality of life. It’s a major cause of disability, affecting 37% of adult population and 85% of those over 80.

ita giwa

salmon, mackerel, herring, sardines and fresh tuna. If you don’t eat fatty fish at least twice a week, consider taking an omega-3 supplement.

Immune function As you get older, your body becomes more susceptible to disease. So, now more than ever, it’s important to give your immunity a boost.

Science suggests that the following nutrients could help:

• Vitamin B6, found in potatoes, sweet potatoes, bananas, chicken and mackerel.

• Folic acid, found in sweet corn, asparagus, Brussels sprouts, cabbage and fresh green vegetables.

• Vitamin A, found in sweet potatoes, carrots, cabbage, pumpkin and spinach.

• Vitamin C, found in asparagus, citrus fruit, broccoli, Brussels sprouts and peppers.

• Vitamin E, found in wheat germ, prawns, almonds, hazelnuts, peanuts and sunflower seeds.

• Zinc, found in dairy products, red meat, eggs, poultry and soya beans.

•

Iron, found in spinach, dried fruit, offal, red meat, egg yolks and tuna.

• Selenium, found in brown rice, wheat germ, wholewheat bread, poultry and tuna.

Gut function The composition of your gut flora changes with age.

There is reduction in the levels of friendly bacteria and the small intestine’s ability to absorb nutrients from food gradually decreases.

Prebiotics and probiotics can, however, help counteract these problems. Prebiotics are non-digestible food products that stimulate the growth of “good” bacteria (probiotics) already present in the colon. In other words, prebiotics act as food for probiotics.

To give your body pre/probiotic boost, be on the lookout for yoghurts that contain live AB cultures and prebiotics in form of inulin or oligosaccharides. Good supplements are also available.

Brain and cognitive function Mental impairment, confusion and dementia can have severe impact on quality of life and independence as you grow older. Keep your mind sharp by ensuring adequate intake of omega-3 fatty acids and protein (fatty fish are a good source of both) and a good balance of vitamins and minerals, particularly the B vitamins.

Heart Health Heart disease is the number-one killer globally. It’s estimated that one in every three men and one in every four women will have a heart condition before the age of 60. As you grow older, the risk of suffering a heart attack or stroke increases.

Once again, be sure to get enough omega-3 fatty acids from fresh fish and/or supplements. Also, make a point of including dietary anti-oxidants in your diet.

Examples include:

•Anthocyanins, found in grapes, berries and cherries.

• Resveratrol, found in grapes .

• Lycopene, found in tomatoes.

• Lutein in spinach, kale and broccoli.

• Catechins in green tea.

• Quercetin in apples, onions and tea.

• Hesperidin in oranges.

• Sulforaphanes in broccoli, cabbage and kale.

• Diallyl sulphides in garlic.

• Isoflavones in soy beans.

sautéing (not frying at high heat) in olive oil as it preserves nutrients. Forget boiling - it drains nutrients.

August 9, 2015 /

11

COVER

COVER

For 60’s and 70’s Good nutrition not only adds years to life but also life to years – a philosophy that becomes all the more important as we reach our 60s, 70s, 80s and, perhaps, 90s.

As our total energy needs naturally start to decrease and our bodies start to lose their ability to effectively absorb key nutrients from food, malnutrition becomes a risk. Add to this the possibility of chronic disease, resultant use of medication (which may interact with nutrients), poor dentition and changes in taste and odour perception, and you’re faced with a very real problem.

It is possible to prevent malnutrition as you live to a ripe, old age. You simply need to acknowledge the fact that your nutrient needs might have changed and make sure you eat more of the right foods and supplements where necessary.

Essential nutrients

When it comes to good nutrition beyond your 60s, pay attention to the following: Lean muscle mass Your body composition changes as you age. Interestingly, the lean muscle mass of normal men decreases from about 24kg in their 20s to about 13kg in their 70s. This process (also referred to as “sarcopenia”), can be slowed down by sufficient intake of protein and, more specifically, the branchedchain amino acids (amino acids are the building blocks of protein).Dairy, fish, poultry and eggs are good sources of these amino acids.

helen prest ajayi

•

Bone-mineral density Osteoporosis affects one in three women and one in twelve men over the age of 50. To preserve bone health throughout old age, it’s important to include the following in your diet:

I’m 50 Not physically active needs about 1,600 calories a day. As you age, your muscle mass diminishes and your resting metabolic rate slows so you lose strength. With this loss of strength, it’s natural to reduce your activity because you feel tired and old. Over time, you continue to lose more muscle due to inactivity. All the while, your weight is creeping up, which makes you feel more sluggish and the cycle continues. This is why your calorie requirements decrease as you age, making weight gain easier and weight loss more difficult than in the past.

Thankfully, the effect of muscle loss through the aging process can be prevented and reversed through physical activity. One study looked at the effect of regular exercise on muscle mass, body fat and resting metabolic rate in women. After six months of regular exercise, the women’s bodies had changed. They had more muscle, much less fat and their resting metabolic rates were significantly higher when compared with inactive women. This study shows that reviving old muscle tissue and speeding up your metabolism is definitely achievable. This is the best time to include quality protein in your diet.

• To include more high-quality protein in your diet, try

replacing red meat and processed meat with fish, skinless chicken and turkey, low-fat dairy, and plant-based protein sources. Replacing the red meat you eat with high-quality protein for just a few meals a week could have real beneficial impact on your overall health.

• calcium, found in milk, cheese, yoghurt, spinach, sardines,

• vitamin D, found in egg yolk, cod liver oil, mackerel and salmon. Daily sun exposure also increases levels of this vitamin in your body.

• vitamin K2, which is found in:

Green, leafy vegetables such as broccoli, cabbage, turnip greens and the dark green leaves of lettuce (about 100 microgram/100g);

Adesuwa onyenokwe

• Things like pizza, cakes, cookies, chips, white bread, beef, soft drinks, pastries should appear less in your diet vocabulary.

• Dairy products, meat, eggs (about 50 micro-

• Enjoy good fats. Reap the rewards of olive oil, avocados, salm-

gram/100g);

• Fruit and cereals (about 15 microgram/100g) • Zinc, found in dairy products, red meat, eggs, poul-

on, walnuts, flaxseed and other mono-unsaturated fats. The fat from these delicious sources can protect your body against heart disease by controlling ‘bad’ LDL cholesterol levels and raising ‘good’ HDL cholesterol levels.

try and soya beans.

• Phosphorus, found in whole grains, especially oats,

• Avoid “bad” carbs. Bad carbohydrates – also known as sim-

dairy products, red meat, poultry and seafood.

ple or unhealthy carbs – are foods such as white flour, refined sugar and white rice that have been stripped of all bran, fibre and nutrients. Bad carbs digest quickly and cause spikes in blood sugar levels and short-lived energy.

• Magnesium (found in whole grains), spinach, whole-wheat bread, bran flakes and red meat.

• For long-lasting energy and stable insulin levels, choose

‘good’ or complex carbs such as whole grains, beans, fruits, and vegetables.

daisy danjuma

•

Look for hidden sugar. Added sugar can be hidden in foods such as bread, canned soups and vegetables. Check food labels for other terms for sugar such as corn syrup, molasses, brown rice syrup, cane juice, fructose, sucrose, dextrose, or maltose. Opt for fresh or frozen vegetables instead of canned goods and choose low-carb or sugar-free versions of products such as bread, pasta and ice cream.

The following nutrients are thought to be beneficial to osteoarthritis sufferers:

• Glucosamine and chondroitin sulphate, which are best taken in supplement form.

• Try to avoid artificial sweeteners as well – it’s healthier to sweet-

• Omega-3 fatty acids, found in fatty fish such as

en drinks with honey or use whole fruit or fruit juice to sweeten dishes.

• Cook smart. The best way to prepare veggies is by steaming or

• Olive oil

10

• Avocado / August 9, 2015

Joint mobility Osteoarthritis, which affects many people over the age of 50, can result in loss of joint mobility and can significantly decrease quality of life. It’s a major cause of disability, affecting 37% of adult population and 85% of those over 80.

ita giwa

salmon, mackerel, herring, sardines and fresh tuna. If you don’t eat fatty fish at least twice a week, consider taking an omega-3 supplement.

Immune function As you get older, your body becomes more susceptible to disease. So, now more than ever, it’s important to give your immunity a boost.

Science suggests that the following nutrients could help:

• Vitamin B6, found in potatoes, sweet potatoes, bananas, chicken and mackerel.

• Folic acid, found in sweet corn, asparagus, Brussels sprouts, cabbage and fresh green vegetables.

• Vitamin A, found in sweet potatoes, carrots, cabbage, pumpkin and spinach.

• Vitamin C, found in asparagus, citrus fruit, broccoli, Brussels sprouts and peppers.

• Vitamin E, found in wheat germ, prawns, almonds, hazelnuts, peanuts and sunflower seeds.

• Zinc, found in dairy products, red meat, eggs, poultry and soya beans.

•

Iron, found in spinach, dried fruit, offal, red meat, egg yolks and tuna.

• Selenium, found in brown rice, wheat germ, wholewheat bread, poultry and tuna.

Gut function The composition of your gut flora changes with age.

There is reduction in the levels of friendly bacteria and the small intestine’s ability to absorb nutrients from food gradually decreases.

Prebiotics and probiotics can, however, help counteract these problems. Prebiotics are non-digestible food products that stimulate the growth of “good” bacteria (probiotics) already present in the colon. In other words, prebiotics act as food for probiotics.

To give your body pre/probiotic boost, be on the lookout for yoghurts that contain live AB cultures and prebiotics in form of inulin or oligosaccharides. Good supplements are also available.

Brain and cognitive function Mental impairment, confusion and dementia can have severe impact on quality of life and independence as you grow older. Keep your mind sharp by ensuring adequate intake of omega-3 fatty acids and protein (fatty fish are a good source of both) and a good balance of vitamins and minerals, particularly the B vitamins.

Heart Health Heart disease is the number-one killer globally. It’s estimated that one in every three men and one in every four women will have a heart condition before the age of 60. As you grow older, the risk of suffering a heart attack or stroke increases.

Once again, be sure to get enough omega-3 fatty acids from fresh fish and/or supplements. Also, make a point of including dietary anti-oxidants in your diet.

Examples include:

•Anthocyanins, found in grapes, berries and cherries.

• Resveratrol, found in grapes .

• Lycopene, found in tomatoes.

• Lutein in spinach, kale and broccoli.

• Catechins in green tea.

• Quercetin in apples, onions and tea.

• Hesperidin in oranges.

• Sulforaphanes in broccoli, cabbage and kale.

• Diallyl sulphides in garlic.

• Isoflavones in soy beans.

sautéing (not frying at high heat) in olive oil as it preserves nutrients. Forget boiling - it drains nutrients.

August 9, 2015 /

11

HEALTH

FEATURE

HEALTHY LIVING101

Get Captivated By - Jerome Onipede

by - Teri Mendes

THE BEST CARBS FOR WEIGHT LOSS Carbs are public enemy No. 1 for many women PERIOD! As much as we love pasta, bread, and every sweet you can think of, too many of us have been brainwashed into thinking carbs will make us fat.

Newsflash: Not all would.

You need carbs for energy, and of course deprivation will only end in you diving facefirst into a gallon of everything bad for you— and that certainly won’t help you lose weight.

What will is eating the right carbs, says Lyssie Lakatos, R.D., one half of the Nutrition Twins.

She recommends consuming nutrient-dense carbs with at least two to three grams of fiber per 100 calories since your body breaks down fiber more slowly, keeping you feeling full for longer.

No need to read every nutrition panel, though. Incorporate these eight tasty foods into your meals, and you’ll flatten your stomach and stay fueled all day.

1. BARLEY & BULGAR WHEAT 1/2 cup cooked pearl barley: 97 calories, 22g carbs, 3g fiber.

Swedish research suggests barley can fight hunger by raising blood sugar levels more slowly than, say, a donut, helping you bypass the sugar spike— and crash—that leaves you famished. Pearled barley is popular, but barley groats such as Bulgur is a quick-cooking form of whole wheat that has been cleaned, parboiled, dried, ground into particles and sifted into distinct sizes. Bulgur is a nutritious, versatile wheat product with a pleasant, nut-like flavour and an extended shelf-life that allows it to be stored for long periods.

Moreover, Bulgar contains even more healthy nutrients, including 20 to 25 percent of your daily fiber in just one serving. Bulgar Wheat is readily available and affordable in Nigeria. Prices range from 700 Naira to 1000Naira for 5kg. Healthier alternative to rice. I love using mine as a substitute to jollof rice.

e t o u Q of the week A good laugh and a long sleep are the best cures in the doctor’s book.

- IRISH PROVERB noodle portions between 100 and 200 calories (about 1/2 to 1 cup cooked), says Keri Gans, R.D., author of The Small Change Diet, adding that nutrient-rich carbohydrates are part of a balanced meal, not the entire meal.

2. AIR-POPPED POPCORN 3 cups air-popped popcorn: 93 calories, 19g carbs, 3.5g fiber.

When you’re craving a salty snack, reach for popcorn instead of chips. According to a study in Nutrition Journal, popcorn not only provides more short-term satiety compared to the fried taters, it also reduces feelings of hunger for those looking to manage body weight and watch their calories. Plus you can nosh 3 cups of air-popped kernels—which counts as a serving of whole grains—for the same amount of calories you’d get from about 9 plain potato chips.

3. WHOLE-WHEAT PASTA : 2 ounces dry: 198 calories, 43g carbs, 5g fiber.

A British study showed that a higher intake of whole grains— around three servings daily—was associated with a lower BMI and less abdominal fat, supporting other research that links a diet high in whole grains with tinier waists. It’s key, however, to keep

TERI Speaks Dear Teri, Is Quinoa locally available here in Nigeria?

Best wishes, Imeh

4. WHOLE-WHEAT BREAD 2 slices Sprouted Whole Grain Bread: 160 calories, 30g carbs, 8g fiber.

You don’t have to bid adieu to sandwiches, French toast, and stuffing to whittle down—as long as you read bread labels since packages touting “whole grain” or “whole wheat” may only be 51 percent whole grains. Only buy loaves with “100 percent whole wheat” on the package.

TO BE CONTINUED NEXT WEEK…

BEAUTY BYTES:

Putting cucumber on your eyes to freshen them up.

That is it for today my readers! Hope you enjoyed this piece! Remember you read it here first!

For comments and questions please email terimendes@gmail. com, @terimendes. I would love to hear from you, till next week. - it’s ta ta for now! XOXO

Dear Imeh, If you live in Lagos, Quinoa can be bought from Park and Shop, L’epicerie Supermarket on Idowu Martins off Adeola Odeku V.I. Lagos.

Best wishes, Teri M

WILL YOU MARRY A FAT PERSON? …CONTINUED FROM LAST WEEK

Yetunde Ebele Alabi: You know why I might be a bit biased. On a more serious note, it will depend on why the person added so much weight. If it isn’t a disease that caused it and we are clear on that; if it’s due to a sedentary lifestyle that could be corrected. It will be fair enough to ask the person if he or she is happy with this new size and, if not, what steps are being taken to, at least, get to a healthy point. We could meet halfway and work something out but my two cents is, if you don’t find yourself attracted to the person with the weight, then, there is no need going ahead because the tendency for that weight to come back is there.

Anwuli Opene: People get married for so many reasons but the real reason should be because you love, appreciate and want to share your life with them.

Allowing oneself to get obese is a clear cut sign of being undisciplined because, controlling what goes in and out of your mouth goes a long way to show that one cares enough about oneself. The punch line, however, is weight could be worked

7

on and if you really love and respect this person and want to share your life with him/her then, you two can work it out together. Remember, you must love this person enough to overlook their physical self. All that would fade away with age. A happy lifestyle and good health would definitely make a relationship healthier, so I will work together with my partner and build that healthy relationship.

Ify Jerome Chukwuemeka: No. I can’t marry a fat person. They snore heavily when they sleep. And, I can’t sleep well when I am next to that person. I know slim people may be prone to snoring but it’s worse with a fat person.

Uju Akwaeke: It depends. If you don’t like the idea of marrying an obese person, then don’t marry one. But, if he or she was not overweight before you got married, then you have to help him or her work on the weight. I am personally not down with an overweight spouse.

POCKET FINA By - Omilola Oshikoya

Top Secrets to Grow Your Small Business

Business growth is essential. Building a business in a city like Lagos or any city comes with a lot of challenges but there are huge opportunities out there.

Here are top 7 secrets to grow your small business.

1.

START SMALL

There’s no growth without starting first, the first step is to start and then work hard, learn fast and be creative in growing your business.

2.

NETWORK SERIOUSLY

Network helps you build strong word of mouth advertising for your business, attend event, seminars, trainings, charitable organization fund raising and keep simple marketing tools like your business cards. Make top quality ones and be creative with it. Connect with people, discuss their problem, let everyone know what you but don’t push. You are not your business, people do business with people not business. You can even start your own events.

3.

USE PRINT AND DIGITAL TOGETHER

While print creates tangibility for your business and gives your prospect something to touch, feel and remember about you, digital platforms help them reach you with just a click of a button, ensure both works together. www.printivo.com makes it easy for SMEs and other business owners to print for cheap and have it delivered to their doorstep.

4.

BUILD RELATIONSHIPS

Build strong relationship with people in your industry and outside your industry.

When you are just starting your business, people will buy from you because they trust

12

/ August 9, 2015

Amina Salami: Most people who put on weight, most times, lose their confidence and become self conscious. If the gain is not as a result of side effects of medication, there is also the issue of discipline and lack of respect for one’s body.

Chinyere Olisa: Wow! Well, as I use to say and I would keep on saying, it takes a total, mentally sound and highly confident man to marry someone who is overweight. Why? Because of societal standards or embargo society has placed on the right body proportion for women. A man might be so blinded by a woman’s weight that he overlooks every other good and goodly attitude of the woman. I don’t know why the American movie producer and writer had to make Jill Scott play that character in “Why Did I Get Married”. Her husband divorced her because she was overweight and didn’t fit into the ideal societal weight. What happened? A policeman married her despite her overweight. Jill Scott’s character didn’t believe she could remarry. She was even telling the man how overweight she was in case he was blind. She later met her ex-husband and the guy was shocked to see that she slimmed down and gained the confidence the ex-took from her. Her friends asked how she did it and she said: she works out together with her husband and prays a lot. So what would you call such a husband? That is the kind of husband I would love to marry one day.

So what do you think? #jeromeistalking Counseling inquiries on Marriage, Relationships, Career and Matchmaking >> @jeromeistalking on Twitter. “Like” Jerome Yaovi Onipede on Facebook.

NCE

you, they know you or they know people who have done business with you. This is why you should take relationships seriously at every point of your business growth.

5.

DELIVER ON YOUR WORD

Be known for keeping your words. Deliver to quality, deliver your best. You are better off growing with referrals and keeping every customer than losing customers and having to spend so much to hire new ones.

6.

MAKE YOUR STAFF HAPPY

Businesses do well when employees are Happy. Research has shown that happiness is one of the first factors that make people stay in a job and do their best. You can never make your customers happy when your employees are not happy.

7.

LEARN FAST, READ UP, INNOVATE

The world today is changing and business owners who don’t read, learn and innovate are most likely to lose it to competitors who do. Read about your industry, stay in touch with new innovatives, there are plenty of free e-books and materials on sites like slideshare. Take free courses on sites like Coursera. You will be doing your business and yourself a lot of good.

Article contributed by Printivo.com team Printivo.com offers very top quality print service to help you market your business.

With 1000s of free templates to select from, design support, fast full colour digital printing and nationwide shipping within days. You have no reason not to build a great brand through print marketing.

Omilola is a UK certified life coach, financial/wealth/business coach, public speaker, entrepreneur, media and publications specialist. Omilola spent the last 12 years in Finance/Investment banking and Accounting in different sectors such as Healthcare, Aviation, Hospitality and Retail, Financial Services, Infrastructure etc.

For comments and questions please email pocketfinance101@gmail. com. Follow @pocketfinance and @omilola on twitter. Also visit www. pocketfinance101.blogspot.com www.omioshikoya.blogspot.com August 9, 2015 /

13

HEALTH

HEALTHY LIVING101 by - Teri Mendes

Carbs are public enemy No. 1 for many women PERIOD! As much as we love pasta, bread, and every sweet you can think of, too many of us have been brainwashed into thinking carbs will make us fat.

Newsflash: Not all would.

You need carbs for energy, and of course deprivation will only end in you diving facefirst into a gallon of everything bad for you— and that certainly won’t help you lose weight.

What will is eating the right carbs, says Lyssie Lakatos, R.D., one half of the Nutrition Twins.

She recommends consuming nutrient-dense carbs with at least two to three grams of fiber per 100 calories since your body breaks down fiber more slowly, keeping you feeling full for longer.

No need to read every nutrition panel, though. Incorporate these eight tasty foods into your meals, and you’ll flatten your stomach and stay fueled all day.

1. BARLEY & BULGAR WHEAT 1/2 cup cooked pearl barley: 97 calories, 22g carbs, 3g fiber.

Swedish research suggests barley can fight hunger by raising blood sugar levels more slowly than, say, a donut, helping you bypass the sugar spike— and crash—that leaves you famished. Pearled barley is popular, but barley groats such as Bulgur is a quick-cooking form of whole wheat that has been cleaned, parboiled, dried, ground into particles and sifted into distinct sizes. Bulgur is a nutritious, versatile wheat product with a pleasant, nut-like flavour and an extended shelf-life that allows it to be stored for long periods.

Moreover, Bulgar contains even more healthy nutrients, including 20 to 25 percent of your daily fiber in just one serving. Bulgar Wheat is readily available and affordable in Nigeria. Prices range from 700 Naira to 1000Naira for 5kg. Healthier alternative to rice. I love using mine as a substitute to jollof rice.

Get Captivated

A good laugh and a long sleep are the best cures in the doctor’s book.

- IRISH PROVERB noodle portions between 100 and 200 calories (about 1/2 to 1 cup cooked), says Keri Gans, R.D., author of The Small Change Diet, adding that nutrient-rich carbohydrates are part of a balanced meal, not the entire meal.

2. AIR-POPPED POPCORN 3 cups air-popped popcorn: 93 calories, 19g carbs, 3.5g fiber.

When you’re craving a salty snack, reach for popcorn instead of chips. According to a study in Nutrition Journal, popcorn not only provides more short-term satiety compared to the fried taters, it also reduces feelings of hunger for those looking to manage body weight and watch their calories. Plus you can nosh 3 cups of air-popped kernels—which counts as a serving of whole grains—for the same amount of calories you’d get from about 9 plain potato chips.

3. WHOLE-WHEAT PASTA : 2 ounces dry: 198 calories, 43g carbs, 5g fiber.

A British study showed that a higher intake of whole grains— around three servings daily—was associated with a lower BMI and less abdominal fat, supporting other research that links a diet high in whole grains with tinier waists. It’s key, however, to keep

TERI Speaks Dear Teri, Is Quinoa locally available here in Nigeria?

Best wishes, Imeh

4. WHOLE-WHEAT BREAD 2 slices Sprouted Whole Grain Bread: 160 calories, 30g carbs, 8g fiber.

You don’t have to bid adieu to sandwiches, French toast, and stuffing to whittle down—as long as you read bread labels since packages touting “whole grain” or “whole wheat” may only be 51 percent whole grains. Only buy loaves with “100 percent whole wheat” on the package.

TO BE CONTINUED NEXT WEEK…

BEAUTY BYTES:

Putting cucumber on your eyes to freshen them up.

That is it for today my readers! Hope you enjoyed this piece! Remember you read it here first!

For comments and questions please email terimendes@gmail. com, @terimendes. I would love to hear from you, till next week. - it’s ta ta for now! XOXO

Dear Imeh, If you live in Lagos, Quinoa can be bought from Park and Shop, L’epicerie Supermarket on Idowu Martins off Adeola Odeku V.I. Lagos.

Best wishes, Teri M

WILL YOU MARRY A FAT PERSON? …CONTINUED FROM LAST WEEK

Yetunde Ebele Alabi: You know why I might be a bit biased. On a more serious note, it will depend on why the person added so much weight. If it isn’t a disease that caused it and we are clear on that; if it’s due to a sedentary lifestyle that could be corrected. It will be fair enough to ask the person if he or she is happy with this new size and, if not, what steps are being taken to, at least, get to a healthy point. We could meet halfway and work something out but my two cents is, if you don’t find yourself attracted to the person with the weight, then, there is no need going ahead because the tendency for that weight to come back is there.

Anwuli Opene: People get married for so many reasons but the real reason should be because you love, appreciate and want to share your life with them.

Allowing oneself to get obese is a clear cut sign of being undisciplined because, controlling what goes in and out of your mouth goes a long way to show that one cares enough about oneself. The punch line, however, is weight could be worked

7

on and if you really love and respect this person and want to share your life with him/her then, you two can work it out together. Remember, you must love this person enough to overlook their physical self. All that would fade away with age. A happy lifestyle and good health would definitely make a relationship healthier, so I will work together with my partner and build that healthy relationship.

Ify Jerome Chukwuemeka: No. I can’t marry a fat person. They snore heavily when they sleep. And, I can’t sleep well when I am next to that person. I know slim people may be prone to snoring but it’s worse with a fat person.

Uju Akwaeke: It depends. If you don’t like the idea of marrying an obese person, then don’t marry one. But, if he or she was not overweight before you got married, then you have to help him or her work on the weight. I am personally not down with an overweight spouse.

POCKET FINA By - Omilola Oshikoya

Top Secrets to Grow Your Small Business

Business growth is essential. Building a business in a city like Lagos or any city comes with a lot of challenges but there are huge opportunities out there.

Here are top 7 secrets to grow your small business.

1.

START SMALL

There’s no growth without starting first, the first step is to start and then work hard, learn fast and be creative in growing your business.

2.

NETWORK SERIOUSLY

Network helps you build strong word of mouth advertising for your business, attend event, seminars, trainings, charitable organization fund raising and keep simple marketing tools like your business cards. Make top quality ones and be creative with it. Connect with people, discuss their problem, let everyone know what you but don’t push. You are not your business, people do business with people not business. You can even start your own events.

3.

USE PRINT AND DIGITAL TOGETHER

While print creates tangibility for your business and gives your prospect something to touch, feel and remember about you, digital platforms help them reach you with just a click of a button, ensure both works together. www.printivo.com makes it easy for SMEs and other business owners to print for cheap and have it delivered to their doorstep.

4.

BUILD RELATIONSHIPS

Build strong relationship with people in your industry and outside your industry.

When you are just starting your business, people will buy from you because they trust

12

/ August 9, 2015

Amina Salami: Most people who put on weight, most times, lose their confidence and become self conscious. If the gain is not as a result of side effects of medication, there is also the issue of discipline and lack of respect for one’s body.

By - Jerome Onipede

e t o u Q of the week

THE BEST CARBS FOR WEIGHT LOSS

FEATURE

Chinyere Olisa: Wow! Well, as I use to say and I would keep on saying, it takes a total, mentally sound and highly confident man to marry someone who is overweight. Why? Because of societal standards or embargo society has placed on the right body proportion for women. A man might be so blinded by a woman’s weight that he overlooks every other good and goodly attitude of the woman. I don’t know why the American movie producer and writer had to make Jill Scott play that character in “Why Did I Get Married”. Her husband divorced her because she was overweight and didn’t fit into the ideal societal weight. What happened? A policeman married her despite her overweight. Jill Scott’s character didn’t believe she could remarry. She was even telling the man how overweight she was in case he was blind. She later met her ex-husband and the guy was shocked to see that she slimmed down and gained the confidence the ex-took from her. Her friends asked how she did it and she said: she works out together with her husband and prays a lot. So what would you call such a husband? That is the kind of husband I would love to marry one day.

So what do you think? #jeromeistalking Counseling inquiries on Marriage, Relationships, Career and Matchmaking >> @jeromeistalking on Twitter. “Like” Jerome Yaovi Onipede on Facebook.

NCE

you, they know you or they know people who have done business with you. This is why you should take relationships seriously at every point of your business growth.

5.

DELIVER ON YOUR WORD

Be known for keeping your words. Deliver to quality, deliver your best. You are better off growing with referrals and keeping every customer than losing customers and having to spend so much to hire new ones.

6.

MAKE YOUR STAFF HAPPY

Businesses do well when employees are Happy. Research has shown that happiness is one of the first factors that make people stay in a job and do their best. You can never make your customers happy when your employees are not happy.

7.

LEARN FAST, READ UP, INNOVATE

The world today is changing and business owners who don’t read, learn and innovate are most likely to lose it to competitors who do. Read about your industry, stay in touch with new innovatives, there are plenty of free e-books and materials on sites like slideshare. Take free courses on sites like Coursera. You will be doing your business and yourself a lot of good.

Article contributed by Printivo.com team Printivo.com offers very top quality print service to help you market your business.

With 1000s of free templates to select from, design support, fast full colour digital printing and nationwide shipping within days. You have no reason not to build a great brand through print marketing.

Omilola is a UK certified life coach, financial/wealth/business coach, public speaker, entrepreneur, media and publications specialist. Omilola spent the last 12 years in Finance/Investment banking and Accounting in different sectors such as Healthcare, Aviation, Hospitality and Retail, Financial Services, Infrastructure etc.

For comments and questions please email pocketfinance101@gmail. com. Follow @pocketfinance and @omilola on twitter. Also visit www. pocketfinance101.blogspot.com www.omioshikoya.blogspot.com August 9, 2015 /

13

F E ATU R E

luxury

PEO PLE PEOPLE

FOOD E

wines spirits

“ONE PARTY AT A TIME!”

By Pamela Echemunor

LEFTOVER BREAD DELICACIES

With Pamela Echemunor

Hon Abike Dabiri-Erewa,Sumi SmartCole and John Momoh

FLAVOURED SPIRITS Over the years alcohol consumers have devised techniques to giving their favourite drinks various flavours from chocolate to strawberry etc, all by mixing them with other flavoured drinks. Now alcohol producing brands have infused their products tastefully improving on the original flavour of the drinks. According to taste experts these new flavours add a certain oomph, the flavours range from your customary chocolate to Brazil nut and so forth.

Flavoured spirits range from wine to vodka and rum. These variations of alcohol all serve specific needs of their consumers. Today we will be looking into the ubiquitous world of flavoured wines, exploring the sweet, dry and sour drink, from the table accompaniments to cellar wines so exquisite and expensive that one could feed the next ten generations.

PEACH APRICOT CHARDONNAY Scrumptious peach and apricot flavours are blended with the world’s most popular white wine variety to create a rich and vibrant taste and scent, with in an alluring twist of dry and balanced acidity. This irresistible drink is both refreshing and exquisite and fit for any occasion.

BLACKBERRY CABERNET Like sucking on rich ripe juicy grapes plucked straight from the vine, a perfect coalescence of quiche acidity with a pleasing sugary lush that makes blackberries appealing, the Cabernet wine leaves a zingy surge on the tongue with an interesting edge that makes it both visually and selectively unique.

COCONUT YUZU PINOT GRIS

RUBIS A rich blend of velvety black premium chocolate and fortified tempranillo wine, Rubis also gives accents of cherry and red fruit all mish mashed into one dynamic flavour.

Take a vacation to the Caribbean islands with the Coconut Yuzu Pinot Gris and experience a refreshing sense of Zen with a blend of yuzu and the natural sun kissed freshness of coconut water and lime. Every sip takes you on a different trip through the Caribbean.

DIRTY BOTTLE

With a prehistoric exterior at first glance the dirty bottle begs to differ from its external look. A tasteful coalition of sweet and sour, the dirty bottle resurrects numb sensations on the tongue and arouses the cranial nerves.

14

/ August 9, 2015

Hon Gbenga Makanjuola, Lanre Idowu, Chief Olusegun Osoba, Mr Sam Amuka, Chief Phillips Asiodu and Chief Tony Momoh

Bread has a wide array of uses; it can be a main dish, an appetizer or a garnish. Most times one finds a couple of leftover slices in the refrigerator without knowing what to do with it. Why not get creative and try out a delicious meal made from bread leftovers.

LEFTOVER BREAD AND CHEESE PATTIES Ingredients • 3 slices leftover bread, crumbled • ½ cup cheese, feta or goat cheese • 1 egg • 4 spring onions minced • ¼ bunch of parsley, minced • A pinch of black pepper • Corn oil to fry Method: Beat egg in a bowl, add black pepper and fluff up then crush the cheese and throw it into the bowl. Add minced parsley and spring onions. Toss in crumbled leftover bread, stir well with a wooden spoon. Heat up the corn oil and place a spoonful of mixture in frying pan. Fry as many patties as possible at a time until golden and then place on paper towel to drain excessive oil. Serve warm with glass of juice.

CLASSIC BRITISH BREAD PUDDING Ingredients • 1 loaf of stale bread • 300ml milk • 300g dried mixed fruit • 50g mixed peel • 1 quince or eating apple, grated • 3 tbsp soft dark brown sugar • 2 tbsp plum jam • 40g self-raising flour • 2 eggs • a squeeze of fresh lemon juice • 1 tsp cinnamon • 1 tsp mixed spice • 100g butter, melted • Granulated Sugar, to sprinkle over • Ice-cream or custard (for serving) Method: Pre-heat the oven to 170 degrees and grease pan, slice bread thinly and soak in milk till softened. Once bread has absorbed milk beat bread with fork until it foams like creamy mush. Stir grated apple with remaining ingredients and half of the melted butter until well combined. Pour mixture in pan then cover with remaining butter.

Bake for 1½ hours, when baked sprinkle sugar and serve with ice cream or custard. Or allow to cool and eat as cake.

Email: pamela.echemunor@gmail.com, Instagram: @nanya2207, Twitter @nanya2207.

Encomiums at book launch to celebrate Amuka at 80

By Oscar Ochiogu Media experts and industry chiefs, honoured Mr. Sam Amuka, publisher of Vanguard and life patron of the Newspaper Proprietors Association of Nigeria (NPAN) with a book launch and lecture that addressed the future of journalism.

The event held at the Nigerian Institute of International Affairs (NIIA), Victoria Island.

The book, Voices from Within: Essays on Nigerian Journalism in Honour of Sam Amuka (2nd edition), took a critical look at journalism practice today, suggesting the pathway to greater efficiency and impact on society.

Published by Diamond Publications Limited, it features 22 contributors, all experienced hands from within the media who are committed to its continued growth. The lecture was delivered by Managing Director/ Chief Executive (CEO), Independent Newspapers Ltd., Mr. Ted Iwere.

He spook on: Today’s Newsroom, Tomorrow’s Newspaper: How to Survive and Thrive in the Internet Age. The book, the organisers said, is tribute to Mr. Amuka’s role and his place in the media.

Mrs Bunmi Shofola and Mr Gori Ogunyemi

Oma Djebah and Ted Iwere

Mr Kunle Adekoya and Emeka Oparah

Mrs Bola Adetula and Mrs Ronke Fetuga

Mr Gbenga Ogunleye, Chief Tola Adeniyi and Mr Gbenga Adefaye

Basorun Dele Momodu and Charles Ahigbe

Senator Bode Olajumoke

Chris Uwaje

Mr Feyi Smith and Mr Mideno Bayagbon

Ademola Oladosu,Mr Richard Ikiebe and Lade Bonuola

Emeka Oparah and Mr. Eniola Bello

Sam Nda-Isaiah

Mr Blessyn Okpowo, Charles Kalu and Emeka Nwokocha

Kayode Komolafe, Ven.Emmanuel Fregene and Sumi Smart- Cole

Chief Albert Horfall

August 9, 2015 /

15

F E ATU R E

luxury

PEO PLE PEOPLE

FOOD E

wines spirits

“ONE PARTY AT A TIME!”

By Pamela Echemunor

LEFTOVER BREAD DELICACIES

With Pamela Echemunor

Hon Abike Dabiri-Erewa,Sumi SmartCole and John Momoh

FLAVOURED SPIRITS

Over the years alcohol consumers have devised techniques to giving their favourite drinks various flavours from chocolate to strawberry etc, all by mixing them with other flavoured drinks. Now alcohol producing brands have infused their products tastefully improving on the original flavour of the drinks. According to taste experts these new flavours add a certain oomph, the flavours range from your customary chocolate to Brazil nut and so forth.

Flavoured spirits range from wine to vodka and rum. These variations of alcohol all serve specific needs of their consumers. Today we will be looking into the ubiquitous world of flavoured wines, exploring the sweet, dry and sour drink, from the table accompaniments to cellar wines so exquisite and expensive that one could feed the next ten generations.

PEACH APRICOT CHARDONNAY

Scrumptious peach and apricot flavours are blended with the world’s most popular white wine variety to create a rich and vibrant taste and scent, with in an alluring twist of dry and balanced acidity. This irresistible drink is both refreshing and exquisite and fit for any occasion.

BLACKBERRY CABERNET

Like sucking on rich ripe juicy grapes plucked straight from the vine, a perfect coalescence of quiche acidity with a pleasing sugary lush that makes blackberries appealing, the Cabernet wine leaves a zingy surge on the tongue with an interesting edge that makes it both visually and selectively unique.

COCONUT YUZU PINOT GRIS

RUBIS

A rich blend of velvety black premium chocolate and fortified tempranillo wine, Rubis also gives accents of cherry and red fruit all mish mashed into one dynamic flavour.

Take a vacation to the Caribbean islands with the Coconut Yuzu Pinot Gris and experience a refreshing sense of Zen with a blend of yuzu and the natural sun kissed freshness of coconut water and lime. Every sip takes you on a different trip through the Caribbean.

DIRTY BOTTLE

14

With a prehistoric exterior at first glance the dirty bottle begs to differ from its external look. A tasteful coalition of sweet and sour, the dirty bottle resurrects numb sensations on the tongue and arouses the cranial nerves. / August 9, 2015

Hon Gbenga Makanjuola, Lanre Idowu, Chief Olusegun Osoba, Mr Sam Amuka, Chief Phillips Asiodu and Chief Tony Momoh

Bread has a wide array of uses; it can be a main dish, an appetizer or a garnish. Most times one finds a couple of leftover slices in the refrigerator without knowing what to do with it. Why not get creative and try out a delicious meal made from bread leftovers.

LEFTOVER BREAD AND CHEESE PATTIES Ingredients • 3 slices leftover bread, crumbled • ½ cup cheese, feta or goat cheese • 1 egg • 4 spring onions minced • ¼ bunch of parsley, minced • A pinch of black pepper • Corn oil to fry Method: Beat egg in a bowl, add black pepper and fluff up then crush the cheese and throw it into the bowl. Add minced parsley and spring onions. Toss in crumbled leftover bread, stir well with a wooden spoon. Heat up the corn oil and place a spoonful of mixture in frying pan. Fry as many patties as possible at a time until golden and then place on paper towel to drain excessive oil. Serve warm with glass of juice.

CLASSIC BRITISH BREAD PUDDING Ingredients • 1 loaf of stale bread • 300ml milk • 300g dried mixed fruit • 50g mixed peel • 1 quince or eating apple, grated • 3 tbsp soft dark brown sugar • 2 tbsp plum jam • 40g self-raising flour • 2 eggs • a squeeze of fresh lemon juice • 1 tsp cinnamon • 1 tsp mixed spice • 100g butter, melted • Granulated Sugar, to sprinkle over • Ice-cream or custard (for serving) Method: Pre-heat the oven to 170 degrees and grease pan, slice bread thinly and soak in milk till softened. Once bread has absorbed milk beat bread with fork until it foams like creamy mush. Stir grated apple with remaining ingredients and half of the melted butter until well combined. Pour mixture in pan then cover with remaining butter.

Bake for 1½ hours, when baked sprinkle sugar and serve with ice cream or custard. Or allow to cool and eat as cake.

Email: pamela.echemunor@gmail.com, Instagram: @nanya2207, Twitter @nanya2207.

Encomiums at book launch to celebrate Amuka at 80

By Oscar Ochiogu Media experts and industry chiefs, honoured Mr. Sam Amuka, publisher of Vanguard and life patron of the Newspaper Proprietors Association of Nigeria (NPAN) with a book launch and lecture that addressed the future of journalism.

The event held at the Nigerian Institute of International Affairs (NIIA), Victoria Island.

The book, Voices from Within: Essays on Nigerian Journalism in Honour of Sam Amuka (2nd edition), took a critical look at journalism practice today, suggesting the pathway to greater efficiency and impact on society.

Published by Diamond Publications Limited, it features 22 contributors, all experienced hands from within the media who are committed to its continued growth. The lecture was delivered by Managing Director/ Chief Executive (CEO), Independent Newspapers Ltd., Mr. Ted Iwere.

He spook on: Today’s Newsroom, Tomorrow’s Newspaper: How to Survive and Thrive in the Internet Age. The book, the organisers said, is tribute to Mr. Amuka’s role and his place in the media.

Mrs Bunmi Shofola and Mr Gori Ogunyemi

Oma Djebah and Ted Iwere

Mr Kunle Adekoya and Emeka Oparah

Mrs Bola Adetula and Mrs Ronke Fetuga

Mr Gbenga Ogunleye, Chief Tola Adeniyi and Mr Gbenga Adefaye

Basorun Dele Momodu and Charles Ahigbe

Senator Bode Olajumoke

Chris Uwaje

Mr Feyi Smith and Mr Mideno Bayagbon Ademola Oladosu,Mr Richard Ikiebe and Lade Bonuola

Emeka Oparah and Mr. Eniola Bello

Sam Nda-Isaiah

Mr Blessyn Okpowo, Charles Kalu and Emeka Nwokocha

Kayode Komolafe, Ven.Emmanuel Fregene and Sumi Smart- Cole

Chief Albert Horfall

August 9, 2015 /

15