As part of the ongoing efforts to modernise the nation’s custodial facilities, President Bola Tinubu has approved the relocation of 29 correctional centres across the country.

“Eating healthy is expensive”
“I don’t have time to cook”

STOP PLAYING CHESS WITH YOUR HEALTH

Here are some cooking ideas to help you create quick healthy recipes.

You can try on a go.

The foods listed will help you:

-Prevent unnecessary weight gain

-Boost your mood

-Revive your energy

And make you feel good again.

The key to healthy eating should not emphasize on “balance diet” in other words balance diet is an old paradigm that should be discarded for good.

Because, “balanced diet” modeled around eating more carbs, less protein and fats.

This is not a sustainable way to eat especially if you are seeking to lose or maintain weight and also optimize your micronutrients intake.

So the most nutrient dense food should be your priority.

They are(in order of nutrient density/availability):

1. Meats:beef, chicken,goat meat, ponmo, turkey, rabbit, pork, wild game etc.

2. Eggs(Any edible eggs available).

3. Offals; Liver, hearts, intestines, and lungs of ruminants

4. Seafoods: All edible fish in the order of nutrient density fresh fish>smoked fish>dry fish. Limit frying of fish; shrimp, prawns, crabs,oysters, sea snails, calamari etc.

5. Seasonal fruits: mango, African star apple(udara), Avocado, among other seasonal fruits.

6. Non starchy vegetables: Local vegetables; cucumber, garden eggs, tomatoes, green peas, green beans, bell peppers carrots, etc. Leafy greens; pumpkin leaf,garden egg leaf, spinach etc. Exotic vegetables; cauliflower, broccoli, Brussels sprouts, and Kale.

7. Starchy vegetables: Grains; rice. Tuber; yam, potatoes, coco yam. Legumes; Beans, lentils.

This category is where you should practice moderation and must be paired with any of the above categories.

It’s very important not to forget the healthy fats category.

Choose from: olive oil, coconut oil, beef tallow, Avocado oil(most in Nigerian markets are fake) lard, ghee, butter and pure palm oil.

My Favorite quick combos.

1. Yam and egg sauce

2. 4-5 boiled eggs with mix vegetable sauce.

3. 4 Egged omelette with mixed vegetables sautéed in olive oil on side.

4. Any of yam or plantain porridge with smoked fish.

5. Boiled Beef and Salt.

You can also try rice with plenty of leafy greens and boiled eggs.

Beans cooked with plenty crayfish and smoked fish.

Any swallow of choice except semo and wheat(portion controlled) with plenty protein rich soups.

Thanks for reading.

By an Anonymous!👇🏿

*A PROSE OF AN OBSERVER ABOUT IBB BOOK LAUNCH*

I have always said that if you stay alive long enough in Nigeria you will see devil exhumed from the grave and deoderised by Nigerians.

IBB's book launch presented a perfect platform for such occasion.

OBJ was there. Taking notes for his next book.

GEJ was present. Looking clueless and neither here nor there as usual

Gowon as usual dwelt on inanities.

He eulogised IBB for restoring his rank yet unlike IBB is not bold enough to write his own book.

Perhaps, Gowon is also waiting for his contemporaries to die before lying over their graves like IBB.

and of course Bobo Chicago who claimed to fight for democracy but the current face of tyranny, evil and undemocratic practices was also there.

The people who betrayed Abiola and urged him to Golgotha were there shining their rotten teeth in the glistening light.

The picture represents the perfect problem with Nigeria.

These were men who contributed in the ruination of a country.

Nobody has bad word for IBB.

Given time, he has transformed into the perfect General.

He has become a hero and maker of men.

But give to IBB, as a military leader he understood evil craftsmanship.

He has dealt with rotten idiots who paraded themselves as Democrats so the audience before him were very familiar.

One vital question.

How did a man who did everything to destroy democracy suddenly became the beacon of democracy in Nigeria, to the extent that aspiring leaders visit his Minna Mecca to receive tutelage on leadership?

There were also billionaires like Arthur Eze who is at best a nuisance in Igboland.

There were Alakija. She was gifted with oil wells.

There was Dangote etc.

They all had good things to say about IBB.

No mention of Dele Giwa.

An unsung hero in a useless country.

Moshood Abiola at least got 1 day named after him each year.

That was enough price for dying for Nigeria and ruining his family and business.

After all IBB was his dear friend.

The billionaires claimed IBB made them.

Thus, they rewarded him with about 16 billion naira for his library project.

Laughable!

All the Nigerian dictators own libraries.

They gave back to him.

IBB was a maker of men.

By the way, Abacha also made some men.

When will they stand up and speak for him or probably build a library for him?

Buhari also made some men during his 8 years democratic dictatorship.

He will likely receive his flowers and a library named after him.

The Emilokrook made some men also as Lagos State Governor.

We recall he rebuilt the house of our Prof Wole Soyinka who was so poor he couldn't afford to rebuild his house.

In future the crooks he made will donate to his library.

So YOU, where exactly are you in the scheme of things as a Nigerian?

Your reward is poverty, hunger, unemployment, disease, homelessness, japa then heaven.

I can only take one positive thing from the meeting.

He took responsibility by admitting for the first time, that his friend, Abiola won the June 12 election.

Sadly again, and deliberately not for forgetfulness, Humphrey Nwosu, the electoral umpire during June 12 who was brave to announce most of the results against military directive wasn't mentioned.

Folks like Humphrey Nwosu doesn't fit the Nigerian optics.

He was a gatecrasher to uncommon destiny.

He lived in a wrong country among unclean people.

He became part of the collateral damage.

An unsung hero.

As IBB admitted to Abiola's victory, 33 years after, I look forward to the day the dark Professor, Mahmood will develop the manhood to confess openly to Peter Obi that he rigged the 2023 election to favour the Chicago drug baron.

I once said that even if devil appears physically in Nigeria that he would receive massive supporters.

Nigeria is the seat of evil.

It is a crime scene.

It's not habitable for human beings.

Living in Nigeria for far too long is capable of turning a saint to a devil.

I am yet to see an African country were evil is celebrated and bad character rewarded such as Nigeria by Nigerians.

It is one country I can tell you for sure that it cannot be redeemed.

A country populated by religious maggots who spend billions of naira to visit Mecca and Israel yet return to Nigeria as agents of Satan to ruin their people.

IBB is evil.

But those who came after him were undiluted devils.

Police rescue kidnap victim chained to his neck and hands with padlocks in Niger State


Police rescue kidnap victim chained to his neck and hands with padlocks in Niger State
Operatives of the Niger State Police Command have rescued a kidnap victim who was chained to his neck and hands with padlocks.


Spokesperson of the command, SP Wasiu Abiodun, who disclosed this in a statement on Friday, February 21, 2025, said the victim, identified as Nasiru Idris, was abducted from Kebbi State.


According to the PPRO, his abductors abandoned him on sighting the police patrol teams.

“On 16th February, 2025 at about 4pm, Police tactical squad led by DPO 'A' Div Kontagora embarked on a routine confidence-building patrol along Bangi-Kontagora road, and in the process, one suspected victim was found within the forest of Mariga, and chained to his neck and hands with padlocks who was identified as Nasiru Idris,” the statement read.

"He was interrogated, and narrated that he was kidnapped from Kebbi State at Farin-Ruwa via Bena, Wasagu LGA.

"He said he was abandoned by his abductors on sighting the Police patrol teams, as the suspected kidnappers fled from the location.

“The victim was taken to the hospital for treatment, while the effort to locate his relatives is ongoing.”

‘Dangote N8bn’, ‘Rabiu N5bn’, who gave what at IBB’s book launch

Source: Daily Trust
https://search.app/dcqy

20 BENEFITS OF CUCUMBER

1. Hydration: Cucumbers are about 95% water, aiding in hydration and supporting bodily functions.

2. Nutrient-Rich: They contain vitamins such as K, C, and B, contributing to overall health.

3. Weight Management: Low in calories, cucumbers are a healthy snack option for weight-conscious individuals.

4. Digestive Health: The high water and fiber content promote digestion and help prevent constipation.

5. Skin Care: Cucumbers have silica, known for promoting clear and healthy skin.

6. Antioxidant Properties: Flavonoids and tannins in cucumbers possess antioxidant benefits, combating free radicals.

7. Anti-Inflammatory: Cucumbers contain substances that may reduce inflammation.

8. Heart Health: Potassium in cucumbers contributes to healthy blood pressure.

9. Blood Sugar Control: Some compounds in cucumbers may help regulate blood sugar levels.

10. Bone Health: Vitamin K contributes to bone health and calcium absorption.

11. Detoxification: Cucumbers have natural detoxifying properties, aiding the body's cleansing processes.

12. Joint Health: Silica in cucumbers may contribute to joint health.

13. Eye Health: Antioxidants like beta-carotene promote eye health.

14. Alkalizing Properties: Cucumbers have an alkaline-forming effect in the body, promoting balance.

15. Hangover Relief: Rehydrating properties can alleviate symptoms of a hangover.

16. Oral Health: Chewing cucumbers stimulates saliva production, contributing to oral health.

17. Cancer Prevention: Some compounds in cucumbers may have anti-cancer properties.

18. Blood Circulation: The copper content supports healthy blood circulation.

19. Hair Health: Silica and sulfur in cucumbers contribute to healthy hair growth.

20. Cooling Effect: Applied topically or consumed, cucumbers have a cooling effect, beneficial in hot weather.

I didn’t want to talk about Nedu again because I was called and b3ggd,because he was allegedly admitted in the hospital but this one I can’t ignore,a fr@vdulent case surrounding ngo and how used to maya,okey bakassi and others to after 60million naira was paid to Nedu company,now you will understand why I say they use ngo to do fr@vd,I will write a petition tomorrow and make sure the refunds everything

Festus Igube from Ezza North, Ebonyi, has made Nigeria and Ebonyi proud by winning a bronze medal at the ongoing Invictus Games in Canada!

He secured the medal in the men’s 50-meter freestyle swimming event, finishing behind competitors from Australia and the United States.

Congratulations, Festus!

#Congratulations
Ebonyi state to the world.

Here are 50 detailed steps to help you overcome boredom:

Steps 1-10: Identify and Address Underlying Causes
1. *Reflect on your emotions*: Ask yourself how you're feeling and why you might be experiencing boredom.
2. *Identify your values*: Think about what's important to you and what gives your life meaning.
3. *Assess your lifestyle*: Consider your daily routine, relationships, and living situation.
4. *Check for underlying medical conditions*: Rule out any health issues that might be contributing to your boredom.
5. *Evaluate your sleep habits*: Ensure you're getting enough restful sleep.
6. *Examine your diet*: Fuel your body with nutritious foods.
7. *Consider seeking professional help*: If you're struggling with persistent boredom or depression.
8. *Practice mindfulness*: Focus on the present moment and let go of distractions.
9. *Challenge negative thoughts*: Reframe unhelpful thinking patterns.
10. *Set realistic goals*: Break down larger objectives into achievable tasks.

Steps 11-20: Discover New Interests and Hobbies
11. *Explore online courses*: Websites like Coursera, Udemy, or Skillshare offer a wide range of topics.
12. *Visit local museums or galleries*: Discover new artists, historians, or scientists.
13. *Try a new sport or activity*: Join a recreational team or take lessons.
14. *Learn a new language*: Use apps like Duolingo or Rosetta Stone.
15. *Cook or bake something new*: Experiment with recipes from different cultures.
16. *Volunteer*: Find opportunities through local organizations or websites.
17. *Attend concerts, festivals, or events*: Expand your social circle and experiences.
18. *Read books or articles*: Explore different genres or topics.
19. *Take up gardening*: Nurture plants and connect with nature.
20. *Learn to play an instrument*: Start with online tutorials or lessons.

Steps 21-30: Enhance Creativity and Productivity
21. *Set aside dedicated creative time*: Schedule space for imagination and innovation.
22. *Practice brainstorming*: Generate ideas without judgment.
23. *Use prompts or exercises*: Find creative writing, drawing, or problem-solving prompts online.
24. *Collaborate with others*: Share ideas and work with friends, family, or colleagues.
25. *Take breaks and practice self-care*: Recharge and refocus.
26. *Organize your space*: Declutter and optimize your environment.
27. *Prioritize tasks*: Focus on high-priority activities.
28. *Use productivity tools*: Explore apps, planners, or software.
29. *Learn to say no*: Set healthy boundaries and avoid overcommitting.
30. *Celebrate small wins*: Acknowledge and appreciate your achievements.

Steps 31-40: Build Social Connections and Community
31. *Join a club or group*: Align with shared interests or hobbies.
32. *Attend meetups or events*: Expand your social circle.
33. *Volunteer with others*: Collaborate on community projects.
34. *Take a class or workshop*: Learn alongside others.
35. *Host an gathering or party*: Invite friends, family, or acquaintances.
36. *Participate in online forums*: Engage with others who share your passions.
37. *Schedule regular check-ins*: Stay connected with friends and loved ones.
38. *Be open to new experiences*: Step out of your comfort zone.
39. *Practice active listening*: Engage with others and show genuine interest.
40. *Show appreciation and gratitude*: Express thanks and recognition to those around you.

Steps 41-50: Maintain Momentum and Overcome Obstacles
41. *Set realistic expectations*: Understand that overcoming boredom is a process.
42. *Create a routine*: Establish a consistent schedule.
43. *Track progress*: Reflect on your journey and celebrate milestones.
44. *Overcome procrastination*: Break tasks into smaller, manageable chunks.
45. *Stay positive and focused*: Visualize your goals and remind yourself why you started.
46. *Seek accountability*: Share your goals with a friend or mentor.
47. *Be patient and persistent*: Understand that setbacks are temporary.
48. *Practice self-compassion*: Treat yourself with kindness and understanding.
49. *Stay flexible*: Adapt to changes and unexpected obstacles.
50. *Celebrate your success*: Acknowledge and appreciate your hard work and progress.

Remember, overcoming boredom is a journey, and it's okay to take it one step at a time. Be patient, stay committed, and remember to celebrate your small wins along the way!