Education
Eating Healthy; Choosing a healthy diet
Eating healthy is crucial to maintaining good health. Fortunately, it’s easier than it sounds. Arm yourself with knowledge and you’re halfway there. If you think of eating healthy not as a sacrifice, but more as an opportunity for self-improvement, you’re almost at the finish line. You don’t need someone to tell you the numerous health benefits that putting away the pizza and shawama will get you. You want someone to show you how it’s done. Here’s a glimpse.
Choosing a Healthy Diet
- Choose the right carbohydrates:Simple carbs, like sugar and flour, are quickly absorbed by the body’s digestive system. This causes a kind of carb overload, and your body releases huge amounts of insulin, to combat the overload. Eat these in moderation. Complex carbs, on the other hand, are slowly digested by the body. They include whole-grain flour, hearty vegetables, oats, and unprocessed grains, like brown rice. These foods are usually higher in vitamins and other nutrients that are beneficial for the body, and they are higher in fiber (which keeps your digestive system running smoothly).
- Consider eating leafy greens like kale, collard greens, mustard greens, and Swiss chard. They are packed with nutrients and will fill you up very quickly. Create a simple sauté with olive oil, garlic, a little salt and pepper, which will be surprisingly tasty meal as well as a nutritious one.
- Choose wheat (brown) bread instead of white bread and whole wheat pasta instead of “normal” pasta. Processed carbohydrates, such as those found in white bread are harder to draw nutrients from, and therefore constitute empty calories. Plain oatmeal is also very healthy for you.
- Eat lean, mean protein:Aim to get between 10% and 35% of your daily calories from protein. Protein helps you to build muscle and gives you the lasting energy throughout the day. Some examples of healthy proteins include:
- Lean fish such as flounder, sole, cod, bass, perch, and halibut.
- Lean poultry such as chicken or duck breast.
- Nuts like cashews.
- Know the difference between good fat and bad fat:You need to consume fat for your body, to function correctly. However, it’s important to choose the right kind of fats. Here’s a quick primer.
- Monounsaturated fats and omega-3 fatty acids are good fats, which you should try to consume regularly. They help lower the “bad cholesterol” in your body by raising “good cholesterol”. Foods that are high in fatty acids are olive oil, nuts, fish oil, and various seed oils. Adding these “good” fats to your weekly diet can lower your cholesterol and reduce your risk of heart disease.
- Avoid trans fats and saturated fats. Trans fats are form of unsaturated fat commonly found in processed foods, and consuming them raises your risk of heart disease. Read the labels of what you eat, and look for “hydrogenated” anything on the ingredient list.
- Stock up on superfoods:So-called superfoods may have a misleading title, but some truly are cut above. Superfoods may have the ability to fight heart disease, stave off cancer, lower cholesterol, and even boost your mood. Here are just few of them:
- Blueberries may facilitate brain health. If you don’t have access to blueberries, then try fresh berries, raspberries, or cranberries.
- It may not sound appetizing, but then again when you read the list of health benefits you may think again. It is rich in vitamins, minerals, and amino acids, as well as beneficial in managing natural flora in the gut.
- Another creature of the sea makes the list, and for good reason. Salmon is rich in omega-3 fatty acids, a good type of fat. Omega-3 fats are good for blood pressure, brain function, and heart health.
- These red berries contain Quercetin, a natural anti-Carcinogen (anti-cancer), are low in sugar and a decent source of Vitamin C. Vitamin C is essential for bone health and prevents Scurvy.
- Watch your salt intake:Although humans need salt in moderation, too much salt can lead to high blood pressure, osteoporosis and excessive stomach acid. Use salt sparingly, and always check labels on food for the “reduced sodium” option, if it’s available.
- Practice moderation.Don’t over-consume any one food or type of food. Instead, try to vary your diet so that you eat a little bit of everything in a moderate amount.
- Some people might be great at giving up meat, sugar, alcohol, or other foods. However, most of us are likely to give it up for awhile, then break down and binge. Avoid this deprivation-binge cycle by allowing yourself to have small “cheats”. For instance, if you want to eat less sugar, allow yourself to eat one dessert each Friday night and abstain for the rest of the week. Having a break to look forward, which can help you power through the other days.
Making Easy but Healthy Decision
Staying hydrated with basic H2O is an easy and dramatic way, to improve your health and shed pounds, all the while helping you feel full. Drink water in the mid of meals and avoid drinking after and before meal, to aid digestion and try to consume between 2 and 3 liters per day.
- If you feel like snacking, try drinking a full glass of water first. Some people confuse thirst for hunger, and eat a 400- or 500-calorie snack when a glass of water would have helped them feel satiated. If you’re still hungry 15 minutes after your drink, then it’s time for a snack.
- Avoid soft drinks, juices, sports and energy drinks, as well as other products containing artificial sweeteners:Giving up sugary drinks is one of the easiest ways you can instantly improve your diet and become healthier. A can of coke adds 139 extra calories to your diet. A glass of grape juice will set you back even more. Try drinking water only to improve and aid digestion. A white chocolate crème frappuccino has whopping 500 calories. While it’s okay to treat yourself with these and other drinks every once in a while, it’s not a good idea to make them a regular part of your diet.
- Participate in Meatless Mondays: Meatless Monday is an international campaign that encourages people to give up eating meat one day per week. Eating less meat can have several health benefits, as most people already have enough protein in their diets. In fact, vegetarians and vegans weight less than meat-eaters, and live longer on average.
- Stay away from fast food. As we all know fast food is bad for our health, yet it continues to remain a weekly staple for too many people. For one, fast food is often fried, processed, and excessively salty. Add soft drinks and fries and your meal could easily burn through half of your suggested caloric intake for the day. To add insult to injury, much of the fat contained in fast food is trans fat, the worst kind of fat.
- Drink one glass of wine or beer occasionally, but be wary of more. Adults who drink a glass of wine or beer with their meal report numerous health benefits, including improved memory function, reduced bacterial infection, and even boosted estrogen levels. Unfortunately, what may be good in small doses can be destructive in larger doses. Any more than two drinks of alcohol per day is probably detrimental for your health.
- Red wine, in particular, contains polyphenol, called resveratrol that scientists believe is particularly heart-healthy. Resveratrol improves the function of blood vessels in the heart and curbs the amount of “bad” cholesterol in your body.
- Are you pregnant and worried about drinking? While it’s normal for expectant mothers to abstain from alcohol, scientists say that it’s perfectly harmless to drink one glass of wine a day.
More Tips
- Changing your mind set
- Determine how many calories your body needs to function each day.
- Don’t skip breakfast.
- Eat slow.
- Eat 5 time per day (You may consider eating three meals per day (breakfast, lunch and dinner), with two snacks in between. Doing this allows you to eat slightly less at your meals, giving your body a more manageable amount of food to digest, and keeps your blood sugar steadier throughout the day because you’re not going for six hours at a stretch without eating.)
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Edukate Africa holds summit to tackle funding barrier in education
By Ifeoma Ikem
Edukate Africa, an edu-fintech platform is set to host the Disrupt Education Summit Africa (Disrupt ED) aimed at tackling funding barriers, skills gaps and curriculum mismatch in Nigeria’s education system.
The Director of Edukate Africa, Francis Omorojie who disclosed this to newsmen explained that the initiative was driven by the high rate of school dropouts linked largely to financial constraints, particularly at the higher institution
Omorojie said the summit scheduled for January 29 at the University of Lagos will bring together government officials, universities, financial institutions, private sector players and philanthropies to rethink education financing and prepare young Nigerians for the realities of today’s digital workforce.
He said that more than 50 percent of students who drop out of higher institutions do so because they cannot afford tuition and related costs, a situation he described as a major contributor to unemployment, brain drain and irregular migration.
“Africa’s youthful population could either become an economic advantage or a liability, depending on how well education and talent development are managed.
“Education is a fundamental need, but financial exclusion has continued to shut out many promising young people. When students drop out, it feeds unemployment and social instability.
“Our mission is to build innovative and sustainable financial models that keep young Africans in school and help them become productive,” he said.
He noted that Edukate Africa is deploying blended financing solutions that include tuition guarantees, technology driven scholarship platforms, gig and remote work opportunities for students, and partnerships with universities and philanthropies to establish endowment and alumni funds.
He said that the platform pays tuition directly to institutions after verifying students’ admission and academic records, ensuring transparency and accountability for donors.
“The summit would focus on aligning education with the fast changing nature of work, driven by digital transformation, artificial intelligence and emerging technologies as any university curricula are lagging behind workplace realities, leaving graduates ill prepared for employment.
“There is a clear disconnect between what students are taught and what employers need. This summit will create a roundtable where government, academia and the private sector can agree on the skills required for today’s economy and how to integrate them into learning.
“It will also examine education financing models, including how banks and financial institutions can design student friendly funding products, and how existing initiatives such as the Nigeria Education Loan Fund can be strengthened and scaled.’’
Omorojie added that Edukate Africa would use the summit to launch the CommUniversity Endowment Fund, a community led investment fund designed to generate sustainable returns that will be used to sponsor vulnerable students and support young entrepreneurs.
Unlike traditional grant models, he said the fund would invest in revenue generating businesses, with dividends channeled into education support and seed funding for student led startups.
He said the initiative would also promote innovation through activities such as Pitch My Dissertation, Africathon and inter university debates, encouraging students to turn academic research into commercial solutions and job creating ventures.
According to him, over 1,000 students and recent graduates are expected at the summit, with a partners’ pavilion providing employers and organisations direct access to top talent.
He added that Edukate Africa has already supported students in Nigeria, the United Kingdom and Uganda to complete their education, in some cases with relatively small amounts that made the difference between graduation and dropping out.
He said that the ultimate goal is to move beyond access to education and ensure that young people graduate with relevant skills, funding support and pathways into employment or entrepreneurship, thereby contributing meaningfully to Nigeria’s economic development.
Also speaking, Tosin Adebisi, Co-Founder of Edukate Africa said the Disrupt ED Summit was designed as a disruptive and transformative convergence that would move beyond familiar conversations to practical collaboration.
Adebisi said the summit was built around a new framework called Communiversity, which seeks to integrate universities, policymakers, industry, the third sector and students into a single ecosystem.
“Rather than everyone working in silos, Communiversity brings together policymakers, universities, industry and civil society, with students at the centre, to address access to education, the future of work and Africa’s competitiveness.
“Communiversity model would leverage alumni networks, high net worth individuals and diaspora support to unlock sustainable funding for universities.
“The summit is being organised in partnership with the University of Lagos and the University of Birmingham, with support from the Federal Ministry of Education.’’
The dignitaries that would grace the occasion include, Minister of Education, Dr Tunji Alausa; the Provost and Vice Principal of the University of Birmingham, Professor Nick, the Chief Operating Officer of Semicolon Africa, Ms Ashley Immanuel; and the Chief Executive Officer of Sterling One Foundation, Mrs Olapeju Ibikwe
FCAIB is set to launch degree programmes in partnership with FUNAAB
IBADAN, OYO STATE, NIGERIA – In a groundbreaking move, the Federal University of Agriculture, Abeokuta (FUNAAB) has given the green light for the introduction of two innovative degree programmes at the Federal College of Agriculture, Ibadan (FCAIB), set to kick off in the 2025/2026 academic session.
According to an official release e-signed and made available to the media by Mrs. Wilson Oyekemi, Head of the Public Relations Unit of the institution, the newly approved programmes are B.Sc. (Home Science and Management) and B.Agric. (Agricultural Science).
As stated, the next academic session will witness the official commencement of both degree programmes, which constitutes a major breakthrough in the College’s academic development.
Established in 1921, the Federal College of Agriculture, Ibadan (FCAIB), originally known as the School of Agriculture, proudly stands as Nigeria’s and West Africa’s first agricultural institution, with a long and storied history.
The College’s roots trace further back to 1899, when Moor Plantation, Ibadan was established as a model farm to promote rubber cultivation and general agricultural improvement.
By 1905, the station evolved into an experimental research centre, focusing primarily on cotton production and other key agricultural studies.
The formal establishment of the School of Agriculture in 1921 marked the beginning of structured agricultural education in Nigeria.
Following the regionalization of education in 1954, the school relocated to its present site – where it has since grown into a formidable centre of agricultural learning and innovation.
Over the past century, the Federal College of Agriculture, Ibadan, has consistently upheld its mission of contributing to Nigeria’s agricultural development through qualitative education, skills acquisition, and the production of middle-level manpower for the agricultural sector.
The institution remains committed to empowering students with practical, hands-on skills and modern knowledge tailored to meet the evolving needs of agribusiness and food production in the 21st century.
Becoming Nigeria’s Premier Agricultural Institution, FCAIB envisions becoming the foremost agricultural education institution in Nigeria’s tertiary education system – a vision strengthened by its continued academic expansion and infastructural growth.
With over 100 years of continuous service, the Federal College of Agriculture, Ibadan has built a strong reputation as a leader in agricultural education, training, and research across the subregion.
The College currently offers a wide range of National Diploma (ND) and Higher National Diploma (HND) programmes across several disciplines, including:
National Diploma Programmes:
– Agricultural and Bio-Environmental Engineering Technology
– Agricultural Technology
– Home and Rural Economics
– Horticultural Technology
– Cooperative Economics and Management
– Science Laboratory Technology (SLT)
– Computer Science
– Food Technology
– Office Management Technology
– Library and information Science
– Multimedia Technology
– Organic Agricultural Technology
Higher National Diploma Programmes:
– Agricultural and Bio-Environmental Engineering Technology (Farm Power/Post-Harvest Technology/Soil & Water options)
– Agricultural Extension and Management
– Animal Production Technology
– Crop Production Technology
– Horticultural Technology
– Agribusiness Management
– Pest Management Technology
– Science Laboratory Technology (Microbiology Option)
These programmes are designed to blend theory with practical field experience, ensuring graduates are job-ready and self-reliant in the agricultural sector.
Beyond academic instruction, FCAIB maintains a strong emphasis on research and development, particularly in areas that directly impact food production and sustainable agricultural practices.
Recent infrastructural developments at the institution included the establishment of a Meteorological Centre, a Garri Processing Plant and an Oil Palm Processing Unit, all aimed at enhancing research, student training, and community impact.
The 9th and current Provost who doubled as the 28th Head of the 105 year-old Federal College of Agriculture, Ibadan, Prof. Jonathan Jeremiah Atungwu, a distinguished Nigerian academic Professor of Plant Nematology and an expert in Organic Agriculture and Biopesticides development with
research focus on non-chemical crop protection options, remained a focused and visionary leader.
He is Certified locally and internationally with enviable credentials, some of which include but not limited to:
– Over 100 publications in reputable outlets
– Expertise in Organic Agriculture and Biopesticides development.
– A team player with demonstrated leadership skills and experience in various capacities: Past Dean (COLPLANT) in FUNAAB and LASU, President of several professional societies.
– Membership and leadership in international and local organizations, such as ISOFAR, ISPP, NSPP, NISOP, ADAN and many more.
Prof. Atungwu is a renowned mentor for the upcoming agricultural scientists, teachers, agropreneurs, and youths.
He is happily married, and blessed with pleasant, hardworking, and disciplined children.
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