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8 steps to lose weight in a healthy way

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When it comes to health, little matters more than weight. Maintaining a healthy weight can lower the risk of 13 different cancers – plus stroke, heart disease, diabetes, arthritis, and many other chronic conditions.

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And some simple, doable weight goals can have important health benefits – for everyone. Just keeping your weight steady – no matter your current weight – has payoffs, as can losing as little as five to ten pounds if you’re overweight. Getting down to a healthy weight and maintaining it has even bigger health benefits.

These eight ways can be your guide, whatever your goal. They highlight simple changes to how you eat and how you move. Start today with one or two. Then, build from there.

1. Eat healthy plant foods – and fewer animal products

You’ve heard this before – and for good reason. A largely plant-based diet filled with fruits, vegetables, beans, nuts, and whole grains is not only good for overall health, but also good for keeping weight in check. Among other things, it can help you feel full longer, and with fewer calories.

2. Choose smaller portions

Portion sizes have ballooned over the years – and our waist sizes along with them. A single fast food meal can have more than a day’s worth of calories, sodium, and unhealthy fats. But even at home, we’re serving ourselves more food. Choosing smaller portions is a great way to keep calories and weight in check. Eating out less is best, and when you do eat out, pick an à la carte item rather than a full meal, or split a dish with a friend. At home, keep to recommended serving sizes and try smaller plates, which can make recommended portions feel bigger.

3. Avoid sugary drinks

Sugary drinks – such as sodas, energy drinks, juice drinks, and many coffee drinks – are a major source of extra calories and have been found to increase the risk of obesity, diabetes, and heart disease. Cutting back on sugary drinks is an easy way to shave calories from your day. And getting down to zero is best, even for 100% juice. Try no-calorie fizzy water and unsweetened coffee and tea instead.

4. Cut back on added calories

We add a lot of extra calories to our food, and often without even thinking about it. Things like butter, cheese, and bacon on a potato; sour cream on a burrito; and sugar, whole milk, and whipped cream in our coffee. These calories can really add up over time. Cut back on these extras or try some lower calorie options instead, such as salsa, tomato, cheddar powder, and non-fat milk. A calorie calculator is a handy tool to check your intake.

Breast Cancer Prevention: 8 ways to reduce your risk

 

5. Start the day with a healthy breakfast

A healthy breakfast can give you energy for a busy morning – and keep hunger pangs away until lunchtime. Include a couple different types of healthy foods, such as fruit, whole-grain bread and cereal, low-fat plain yogurt, or an egg or two. Avoid foods such as sugary cereals, doughnuts, bacon, white bread, and whole milk.

6. Move your body

Being physically active is a great way to maintain or lose weight, especially when paired with healthy eating. Any amount of activity is better than none, but when it comes to weight control, the general rule is: the more, the better. Try to work up to around five hours of brisk activity a week. Choose something you like that gets you moving – and do it regularly. Cutting down on the amount of time you spend sitting is also good, even if you exercise. Stand as much as you can during the day. When you do sit, try to take a short walk once or twice an hour.

7. Hop on the scale

Hopping on your bathroom scale once a week or more is a great way to keep track of how you’re doing with your weight. Weight gain often catches people by surprise. By weighing yourself regularly, you can keep surprises at bay and make any needed adjustments to what you’re eating and how active you are. It’s especially good for helping to keep off pounds that you’ve lost. For an added bonus, keep track of your waist size with a tape measure. Putting on inches around the middle, even if you’re a healthy weight, can increase your disease risk.

8. Keep a food diary

When  it comes to keeping weight in check, calories matter. So, it can be helpful to set a daily calorie goal and use a food and drink diary to track your calories throughout the day. Apps and online tools can make this pretty simple. Some days you’ll be over your goal. Some days below. It’s the overall trend, though, that is most important and lets you know if you should make any adjustments.

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Meet Kafui Prebbie, the Techaide CEO improving ICT education across Ghana

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For developing countries, ICT is a rich investment and one man is leading the charge to ensure students across Ghana have access to practical and impactful ICT education. (more…)

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Rocky Dawuni’s Grammy Nomination Concert set for +233 Jazz Bar & Grill, December 11

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“We need songs and hymns that can touch our emotional nerve,” Rocky says. Musical offerings that serve as timely reminders that “love and hope are an indestructible aspect of the human experience that no amount of fear can take away.” – #RockyDawuni speaking to “Music in Africa”

Rocky Dawuni’s “Voice of Bunbon Vol. 1” has been nominated for “Best Global Music Album” for the 64th Annual GRAMMY Awards which will be held in Los Angeles on January 31, 2022! Femi Kuti & Made Kuti, Wizkid, Angelique Kidjo and East West Players featuring Daniel Ho have all been nominated in the same category. This is Rocky’s second GRAMMY nomination as he was previously nominated for “Best Reggae Album” for his “Branches of the Same Tree” (Cumbancha) in 2016 making him the first Ghanaian musician to be nominated for a prestigious GRAMMY award!!

“Voice of Bunbon, Vol.1” is available on all major platforms https://tinyurl.com/yy7xo2nf

Rocky Dawuni will be celebrating the GRAMMY announcement with a home town show on Saturday, December 11, 2021 at +233 Jazz Bar & Grill in Accra, Ghana!! Rocky be playing with his full 10-piece band so please come and support LIVE music in Ghana. Tickets are GHC77 and will be available at the door. The concert is kindly supported by Asaase Radio, TV3, Ghana Music, Ghana Web, BeenieWords.com, Kobby Kyei News Live, Ameyaw Debrah, Blagogee.com, OnePlayAfrica.com.

The Voice Of Bunbon has spoken! Those who like Rocky Dawuni’s former works will love this EP – it adds a new flavour to the artist’s output without losing his characteristic style. Well done, Team Rocky!” #Reggaeville

Rocky Dawuni “Woara” Video:

https://youtu.be/NQbuYWSXzsU

Rocky Dawuni “Beautiful People” Video

https://youtu.be/Upb7bjyZJeA

Rocky Dawuni “Ghost Town” Video

https://youtu.be/WIGe4-YjWWQ

Reggaeville Review:

https://www.reggaeville.com/artist-details/rocky-dawuni/releases/mode/review/release/rocky-dawuni-voice-of-bunbon-vol1/

Music In Africa Review:

https://www.musicinafrica.net/magazine/rocky-dawuni-talks-about-his-new-ep-voice-bunbon-vol-1

For more information and social media connects, please follow Rocky Dawuni at:

http://www.rockydawuni.com

http://www.youtube.com/rockydawunimusic

http://www.facebook.com/rockydawuni

http://www.instagram.com/rockydawuni

http://www.twitter.com/rockydawuni

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Collaboration is the New Competition – Absa Bank Ghana MD

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Abena Osei-Poku - MD, Absa Bank Ghana_111

Managing Director of Absa Bank Ghana, Abena Osei-Poku says collaboration is the new competition in the digital financial services space across the continent. She made the comments during a panel discussion on how Africa can build resilience and drive differentiation in the financial sector at the ongoing Financial Times Global Summit.

 

Africa’s financial services sector has transformed from a decade ago with digital technology leading a revolution that is impacting every facet of human life. Three players in the ecosystem – Banks, Fintechs and Telecoms – are at the forefront of this unique opportunity. Whilst the orientation of these three players is diverse in several ways, the overall assessment has been for them to collaborate with their complementary skills in creating an ecosystem that reflects scalability, accessibility, and convenience for the customer.

 

Fintechs and telecom companies have consistently displayed creativity, agility and an innovative mindset that tend to cause positive disruption for the benefit of the customer. Banks, on the other hand, have a robust system of stringent governance and stability at their disposal, which is critical to the partnership.

 

Taking her seat alongside Sim Tshabalala, Chief Executive of Standard Bank Group and Aishah Ahmad, Deputy Governor of Nigeria’s Central Bank, Abena Osei-Poku said:

“Collaboration will always prove to be the way forward for these key stakeholders to co-exist and create sustainable synergies for the benefit of customers, clients and the financial inclusion agenda. It is a shared responsibility and there is no one size fits all. Regulation is also of extreme importance in this dynamic and already we are seeing Central Banks continuously proving assertive, proactive and transformative in their work in this space. Thanks to the global pandemic as well, awareness around digital payments and collaboration is becoming mainstay, which is a good thing. Essentially, we continue to see a gradual harmonisation of the ecosystem thanks to the understanding of all key stakeholders and this is quite satisfying.”

 

Led by David Pilling, Africa Editor of the Financial Times, the panellists covered several areas, including impact of the Omicron variant of COVID-19 on African economies, financial sector regulation and cross-border transactions aided by digital currency.

 

On her views around blockchain technology and cryptocurrencies, Abena Osei-Poku said:

“We continue to take a closer look at the cryptocurrency concept as a Bank. It seeks to disrupt the entire financial system by driving regulation away from the Central banks into the hands of individuals aided by a web of computer connections. Most opponents to the model worry about the risk of decentralisation to the financial system. There is also the other important point of price volatility, which becomes an issue of concern to most mainline actors in the sector. At Absa Bank, we are still accessing the diversity of information and structure of the concept and are yet to conclusively devise a direction around it. Again, issues around closing legal loopholes to prevent cybercrime and fraud are of immense importance to us and we shall continue to keep an eye on this area.”

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Safety Tips for Pets during the Christmas festive season

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‘Tis season is here and as a joyful season which is marked with a lot of loud noises, it can be stressful for pets and frustrating for pet parents especially first timers. It is always important to inform guests about your pets prior to their arrival, don’t startle  them. Below are some  other guidelines that would help you and your pet this holiday season.

Keep your pet inside to avoid harsh weather

Christmas is here again with the harmattan weather conditions which mostly present extreme dryness and cold temperatures especially at night times. Your pets should be keep indoors and inside warm caging to ameliorate the precarious weather conditions. Ensure water is always present for pets to prevent dehydration and to increase humidity  within their environment.

Avoid foods that are poisonous to pets

This season is associated with several feasting bouts and pet owners might sometimes want to invite their fury-friends  to the party by dolling out food from  their plates to the pet animal. Most of these food components like onions can be toxic to your pet which may result in a medical emergency. Table leftovers especially bones are not advisable for pets.

Control your pet during outdoor socializations

You may want to take your pet out for outdoor events around the neighborhood, to the beach or other activities. Ensure to keep your pet on leash to avoid it attacking people or other pets. Unrestraint access to other pets can also allow your pet pick up ectoparasites like ticks from the other animals.

Clean up wrapping papers and gift packages

Christmas is characterized with shopping sprees, and various kinds of gift items. It can be stressful and tiring after the day’s activities but one must ensure that all wrappings or packages gifts, food items came in with are immediately dispose off properly to prevent access by once pet.

Create a safe, quiet place for your pet to relax away from the party

As the celebrations and bustling unfold with a home party, it would be safe to provide a safe, quiet place for your pet to relax away from the party to prevent it getting too excited, especially with cats, in the midst of the people.

 

By Daniel Baba Abiliba, Emmanuel D. Piiru

Ghana Animal Welfare Society

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5 marketing tips from the digital space experts

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There have never been so many ways to communicate with businesses. Phones, e-mails, messaging, but also chatbots, which are on the increase. With the Covid-19 epidemic, discussions have multiplied, giving an even stronger reach to conversational marketing and to these bots, which make it possible to automate part of the exchanges and provide clear and rapid answers to your customers and prospects. But to take advantage of this emerging discipline, you will need to continue experimenting in 2022, starting by determining precisely what issues you want to respond to, with what tool but also on what criteria you will judge the success of your action.

Market research

Positioning yourself against your competitors and arousing the interest of consumers requires regular market research. In 2021, they will continue to be of great importance, in a context where competition is intensifying and where positioning your brand has never been more important. Consistency will make the difference: it’s not just about measuring, it’s also about doing it regularly. The data collected should help companies to base their decisions, but also to set up performance indicators.

Make sure your website is mobile-friendly

Due to the COVID pandemic, the use of mobile devices increased sharply in 2020  . It is very important that your website is optimized for mobile. This will make the user experience easy and convenient for the customers. Time flies when you’re having fun or having a good time, and that’s what you want for your users. A mobile-optimized website will also help you with Google’s Core-Web-Vitals, helping you measure speed, visual stability, and responsiveness. In 2021, paying attention to these metrics will help your Google search rankings accordingly. Remember, you want to be accessible to your customers on mobile and desktop. Most users will find you on mobile devices in 2021, so let’s make sure they enjoy the experience.

Focus on User Experience

According to Google, users show they prefer sites with a great page experience. That makes sense, because who wants to spend hours wrestling online, right? Prioritizing user experience (UX) means that visitors will likely stay engaged with your business website rather than visiting your competition. To help businesses measure their website’s user experience, Google has rolled out a new set of metrics called “Core Web Vitals” that help measure website speed, responsiveness, and visual stability.

Create content to answer your users’ questions

The content of the best and most attractive always answers questions from your users. If a user feels they can’t find the answers to their questions, they’ll leave.  You want this content to be informative or to enhance the user experience and ultimately help solve their problems. TikTok is another way to answer users’ questions. You can buy TikTok views and wait for the viral-nature of the video. Most of the videos on TikTok go viral because of the easy-to-use interface.

Take advantage of paid ads

Traditionally, businesses have used radio, television, print, or other forms of media to increase the visibility of their business. However, the pandemic has affected the efficiency of most of these platforms. Digital was the least affected of these and in fact improved during the pandemic. To reduce costs and increase returns, companies are allocating less to their traditional marketing strategies and more to their digital marketing strategies. This improves traffic to the company’s website, and more traffic means more people find you, which means more sales and potential long-term profits.

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Moving Apps and Services, that will help you

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Moving houses is a challenge, even if you’re a rigorous planner. During the pandemic, it became especially difficult to navigate the logistics. However, this was also the time when mobile apps became increasingly popular. Having moving services and apps at the tip of your fingers is perhaps one of the most convenient things technological advancements have enabled.

From packing to transportation, you can figure out the whole moving process through your smartphone using moving services apps with efficiency and ease. Here are some apps to consider when you’re moving houses, so it is not only COVID-19 safe but a smoother, more consolidated process.

 

1- Zumper – to Save the Day

If your lease is up and you’ve decided to move out of your current home instead of renewing it, the first step to moving is finding a place to stay. More often than not, apartment hunting is a tiring and tough process, where you have to go and look through each open house before making a list of the potential apartments you like.

Zumper gives you a highly convenient option of looking them up through its app to eliminate that process. With over a million listings, you’re going to get real-time alerts about new apartments even before other rental sites have their ads. Moreover, it gives a landlord the option to review digital credit reports and get an e-application ready right away. The app is available for both IOS and Android.

 

2- Dolly Moves You

If you’re moving to a new place with minimal belongings but enough to require some moving services, then Dolly is your answer. The app connects you to your local truck owners, movers, or helpers for your moving needs. This is a great idea, especially if you live in a fully furnished apartment and only have to move essentials like clothes, kitchen gadgets, plants, and other décor.

Decluttering is part of moving. Dolly’s helpers help move items you want to donate to shelters, pick and drop off, or move things into storage units. The app is available on Android and IOS, both for ease of use for anyone.

 

3- TaskRabbit Hopping to Your Help

Regardless of how big or small your moving needs are, whether you want helpers to unpack, pack, or move items to and from houses, TaskRabbit is your best friend. Whether you use the app or the website, you can state the purpose of your move and what task you need to be done. TaskRabbit matches you with a freelancer, i.e., “Taskers” available at that moment who can do the work for you.

You can coordinate with them on the app, let them know in detail all that you want to be done regarding your moving process. The pricing for the freelancers is per hour or per job, depending on the nature of the job. It is also available on both IOS and Android.

 

4- Sortly to the Rescue

You’ve likely been in a situation where you needed something, but you couldn’t recall which box you packed it in. But if you haven’t, there is a high chance that you will experience it – unless you decide to use Sortly to organize all your boxes.

The app offers the chance to use customizable tags, off-the-shelf QR tags, and labels that can be searched, so you don’t have to keep guessing. Just write what you’re looking for, and the app will help you navigate which box you’ve kept it in so you don’t make a grand mess of things, adding to your move-out, move-in stress.

 

Conclusion

Of course, moving is never an easy process, but to ease the burden of having to figure it out all by yourself, you can use the moving services listed above to your advantage and for a smoother move!

 

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