Education

STAY FIT WITH VICKY :Are you tired of that Inner thigh fat? here are some tips to help you through

Published

9 years ago

August 21, 2015

HOW TO GET RID OF INNER THIGH FAT?

Getting rid of inner thigh fat can only be accomplished by balancing the right diet with thigh-toning exercises. A weight loss diet especially
suitable for those trying to rid themselves of inner thigh fat mostly includes low-fat foods, but diet alone will not be enough to target the fat of the inner thigh.

Here are a few things you should try if losing
inner thigh fat is what you’re aiming for. They are in 6 parts and very effective.

PART 1 of 6: Low-fat, Low-calories diets.

1) UNDERSTAND THE PRINCIPLE BEHIND THE DIET.
Low-fat, low-calorie diets work because you end up storing a limited amount of calories in
forms that are easy for your body to burn off.
• There is no way to target nothing but the fat in your thighs by diet alone. Your best option is to target fat, in general, to reduce the amount of fat stored in your body overall. Combining a diet like this with thigh-toning exercises will help your body target the fat in your thighs.
• The body stores ingested fat with remarkable ease. Unfortunately, it does not burn that fat off with the same sort of zeal. This is especially
true of thigh fat, Someone with excess thigh fat is carrying extra subcutaneous fat. While
this type of fat usually goes hand-in-hand with healthy cholesterol levels and a decreased risk of heart failure, it also has less blood flow, making it harder to get rid of.
• By comparison, your body expends much more energy storing carbohydrates and
proteins, making them more favourable than fats.
• The balance between calories ingested and calories burned is a matter of simple maths.
Every action your body performs burns a certain number of calories, but every food or drink you ingest adds calories. More stored calories leads to more weight gain. A low-calorie diet limits the amounts of calories you
ingest so that your body has enough energy to burn but does not have many excess calories remaining afterward.

2) LIMIT YOUR INTAKE OF SATURATED FATS.
Saturated fats are less beneficial to your body than unsaturated fats and are usually found in animal sources like dairy and meat, as well as hydrogenated oils.
• Palm and coconut oils contain the highest amount of saturated fat, but butter and
rendered animal fats like lard and shortening contain a considerable amount of saturated fat as well. Fish oil, for all its healthy omega-3
fatty acids, also contains a high percentage of saturated fat.
• Dried coconut, cheese, nuts, seeds, processed meats, and whipped cream are other examples of foods notably high in saturated fats. Many foods found in fast food restaurants are also notoriously high in
saturated fat.
It is important to note that you should limit not exclude, saturated fats from your diet. The occasional saturated fat is fine, especially if it offers other health benefits like fish or nuts
do. You simply need to limit the amount you consume.

3) SKIP THE RED MEAT AND GO FOR LEAN PROTEIN.
Simply put, lean protein sources have less saturated fat and fewer calories.
• Replace beef and pork with chicken and turkey. Fish is also lower in fat than most red
meat, but you should opt for fresh fish over sardines, tuna, or other fish packed in oil.
• Legumes like lentils and pinto beans also pack a considerably high about of low-fat protein.
• Roughly 15 to 25 percent of your diet should consist of protein.

4) INCORPORATE PLENTY OF WHOLE GRAINS.
Whole grains and other complex carbohydrates require your body to burn more energy since it takes more effort for your body to break them down.
• Opt for breads, cereals, crackers, and other grain-based products made with whole wheat, oats, or other whole grains over those made with processed all-purpose flour.
• In addition to whole grains, fruits and vegetables also contain complex carbohydrates.
• About 45 to 65 percent of your diet should come from carbohydrates.
• Whole grains also provide plenty of fiber,which flushes out your system and helps to
prevent you from storing excess weight. You should eat 20 to 35 grams (.7-1.2 ounces) of fibre daily.

5) EAT PLENTY OF LOW-FAT DAIRY.
Calcium regulates the way your body stores, builds, and breaks down fat; so it is important that you do not leave all dairy out of your diet.
• Choose low-fat dairy instead of whole or no-fat dairy. Think two-percent milk instead of whole milk or fat-free milk.
• Include more milk, yogurt, and cottage cheese in your diet. These dairy sources are lower in fat than most hard cheeses, creams, and butters.

6) REDUCE YOUR OVERALL CALORIE INTAKE.
Most moderately active women should reduce their calorie intake to 1200 to 1500 calories daily, while moderately active men should reduce their intake
to 1500 – 1800 calories daily.
• Do not drop your diet to fewer than 1000 calories daily, for women, or 1200 calories
daily for men.
• Avoid eating more than 35 to 60 grams (1.2 -2.1 ounces) of fat daily.
• Consume 170 to 240 grams (6- 8.5 ounces) of carbohydrates.
• Eat between 55 and 95 grams (1.9 -3.4 ounces) of proteins.

7) AVOID DIET-BUSTERS.
While there is some room for forgiveness in your diet, there are certain foods and drinks that are more likely to throw your diet off altogether. These should be avoided as much as possible.
• Processed foods are a major source of hydrogenated oils. Avoid greasy fast food, boxed meals from the grocery store, or pre packaged snacks.
•Restrict your alcohol intake. Women should have no more than one alcoholic drink per day to avoid ingesting extra calories.

PART 2 of 6: Side and crossover lunge.

1) STAND WITH YOUR FEET TOGETHER.
Your arms should be down by your sides.
• Keep your posture straight but relax your shoulders.
•This exercise tones your inner thighs by exercising them from numerous angles. It will
also help to tone your rear and mid section, but its primary target is the inner thigh region.

2) TAKE A WIDE SIDE-STEP WITH YOUR LEFT FOOT.
Bend your left knee, pushing your hips behind you as you step out.
• Your right leg should stay extended and your weight should shift to the left side of the body, over your left knee.
• Keep your back straight and your face forward as you move.

3) TOUCH THE GROUND WITH YOUR FINGERTIPS.
Your arms should be on either side of your left foot.
• Continue keeping your back straight and eyes forward.

4) CROSS YOUR LEGS AS YOU STAND BACK UP.
Ease yourself up by pushing off with your left foot.
• As you stand, cross your left foot over your right.

5) IMMEDIATELY BEND AND TOUCH THE FLOOR.
Bend your knees and touch the ground on either side of your left foot with your fingertips.

6) STAND UP AND REPEAT. Stand up, pushing off with your left foot, and return to your starting position with your feet together and your hands at your side.
• Repeat this exercise 15 times with your left leg and 15 times with your right leg for each set.
• Perform three sets.

PART 3 of 6: Scissor Kicks.

1) LIE FLAT ON YOUR BACK. Your heels should also be flat on the ground and your hands should be palm-side-down at your sides.
• Your legs should be completely flat against the
ground.
• Scissor kicks are another exercise designed to tone the muscles in your inner thigh. They also help to tone your lower abdomen.

2) SLIDE YOUR HANDS BENEATH YOUR REAR AND
STRETCH YOUR LEGS.
Lift your legs until they are
4 to 6 inches (10 to 15 cm) off the ground.
• Your feet and knees should be completely off the ground, but your thighs will still be partially flat.

3) CROSS YOUR LEGS BACK AND FORTH.
Perform a scissor-like motion with your legs, lifting one high off the ground as you move the other one lower to the ground.
• You will not actually cross one leg over the other, but your thighs may need to squeeze
together with each pass.
• Your lower abdominal and inner thigh muscles must remain tightened throughout
the exercise.
• Continue with this motion for 8 seconds.

4) REST AND REPEAT.
Return to your starting position with your legs flat on the ground. Rest for 5 to 10 seconds before repeating.
• Repeat the exercise six to eight times per set. Work yourself up to doing three sets during each exercise regimen.

Note: to get a desired result, follow every step thoroughly.

To be continued… Next edition

Education

2024: TETFUND’s YEAR OF POPULAR POSITIVE ATTESTATION

Published

14 hours ago

December 26, 2024

Sahara Weekly

2024: TETFUND’s YEAR OF POPULAR POSITIVE ATTESTATION

By Tunde Oladunjoye

As a former member of the Governing Council of Tai Solarin University of Education, Ijagun, Ogun State (2016-2018), I can testify that the major projects we were able to accomplish were the projects funded by the Federal Government of Nigeria through the Tertiary Education Trust Fund (TETFUND).

TETFUND also sponsored many of the university’s staff, academic and non-academic, for continuous training abroad. For a state-owned university, which also witnessed the era of zero subvention from its owners, the state government, one could have imagined what would have been the fate of TASUED without TETFUND.

It was the same situation when I served as a Member of the Governing Council of Federal Polytechnic, Ukana, Akwa-Ibom State. All the major capital projects at the Ukanna main campus of the polytechnic were funded by TETFUND.

This is actually the reality in all the tertiary institutions in Nigeria today. TETFUND has remained the bedrock of infrastructural development for the colleges of education, polytechnics and universities owned by both the federal and state governments.

The Tertiary Education Trust Fund (TETFund) was originally established as Education Tax Fund (ETF) by the Act No. 7 of 1993 as amended by Act No. 40 of 1998 (now repealed and replaced with Tertiary Education Trust Fund (Establishment, Etc.) Act No. 16 of 2011. It is an intervention agency set up to provide supplementary support to all levels of public tertiary institutions with the main objective of using funding alongside project management for the rehabilitation, restoration and consolidation of Tertiary Education in Nigeria.

However, the reality on ground over the years and even now, is that rather than be a supplementary source of funding for the three tiers of tertiary education, TETFUND has turned out to be about the main source of funding for projects, scholarships research and development, publishing and publications.
The strategic support that the agency has provided for education in Nigeria is so effective and efficient that even the promoters of private universities have started began to lobby for accommodation by TETFUND, though unjustifiably.

The main source of income available to the Fund is the 2 percent Education Tax paid from the assessable profit of companies registered in Nigeria. However, the Tax was reviewed upwards to 2.5 percent by the Finance Act 2021 and further increased to 3 percent by the Finance Act 2023 effective September 2023.
The funds are disbursed for the general improvement of education in federal and state tertiary education institutions specifically for the provision or maintenance of essential physical infrastructure for teaching and learning, infrastructural material and equipment research and publications, academic staff training and development, and any other need which, in the opinion of the 13-member Board of Trustees, is critical and essential for the improvement and maintenance of standards in the higher educational institutions.
In 2024, the agency has impacted so significantly that testimonies abound. TETFUND has become the geese that lays the golden, so much that the Nigerian students and their lecturers do not want any harm to come near it, either in the guise of taxation, restructuring, harmonization and what have you.

At different fora and interviews in the outgoing year, the Academic Staff Union of Universities (ASUU) have warned the Federal Government against tampering with the existence of TETFUND, insisting that such a move will badly injure the Nigerian university system.

In an interview with The Guardian newspapers, the Academic Staff Union of Universities (ASUU) cautioned the Federal Government against phasing out the Tertiary Education Trust Fund (TETFund) in favour of the newly introduced Nigerian Education Loan Fund (NELFUND), warning that such a move could severely damage Nigeria’s public university system.

“TETFund has been instrumental in transforming tertiary education across Nigeria for over 30 years. Scrapping it would devastate public universities and deny access to education for children from low-income families,” said ASUU President, Prof. Emmanuel Osodeke, during the interview with The Guardian.

According to Osodeke: “TETFund is the product of our struggle as educators. The government cannot unilaterally decide to dismantle it without engaging those who understand its importance,” Osodeke emphasised.

ASUU proposed that the government explore alternative funding mechanisms for NELFUND, such as allocating a percentage of Value Added Tax (VAT), rather than repurposing TETFund’s consolidated revenue from corporate taxes: “We are not opposed to NELFUND. But the government must find a new source of funding without dismantling the existing framework that has sustained our universities,” Osodeke added.

He highlighted the significant role TETFund plays in providing infrastructure and academic development in public institutions, noting that 90% of physical structures in universities, polytechnics, and colleges of education are products of TETFund.”

ASUU urged the government to uphold the legacy of TETFund, which has inspired similar initiatives like Ghana’s Education Trust Fund (GETFund).
“Countries in Africa are learning from TETFund. Scrapping it now would be a step backward for Nigeria,” Osodeke stressed, appealing to the government to prioritize education funding in line with global standards.

For the avoidance of doubt, the ASUU President affirmed categorically that: “This is not just about ASUU; it’s about the survival of Nigeria’s education system and the opportunities it provides for millions.”

He who wears the shoe, they say, knows where it pinches. It was, therefore, not surprising when the umbrella body for university students in Nigeria, the National Association of Nigerian Students (NANS) joined ASUU to mobilize against any attempt to scrap or reduce revenue accruable to TETFUND.

NANS, at a well-attended event in Lagos, called on the Federal Government for more clarification on the matter. The student body made its position known at the 86th National Senate Sitting and Pre-Convention event held at the Lagos State University (LASU), Ojo. Over 5,000 student leaders from various levels (national, geo-political zones, states, and campuses) across Nigeria attended the event.
The Senate President of NANS, Babatunde Afeez Akinteye, according to The Nigerian Tribune, urged the Federal Government to be transparent about its future plans for TETFUND in the Tax Reform Bills. He emphasized the need to clarify whether the proposed tax reform would negatively affect the agency.

“Every Nigerian recognizes the importance of TETFUND in our educational institutions. Its projects are evident across campuses. Without TETFUND, we cannot imagine what would have become of our campuses.
The agency’s contributions go beyond infrastructural development to include capacity building, research, and innovative activities. For these reasons, TETFUND must not be tampered with but instead properly funded and managed by competent individuals of integrity to ensure even greater performance,” he said.

Not long after, with the opposition against alleged aim of scraping of TETFUND becoming louder and louder, the Federal Government had to come out to dispel the rumours being peddled that there were plans to scrap TETFUND.

Mr. Bayo Onanuga, the presidential spokesman, dispelled the rumour, saying there was no such plan to scrap TETFUND and a few other agencies in the proposed tax bill.
“No part of the tax reform bills currently before the National Assembly (NASS) recommends the scrapping of Tertiary Education Fund (TETFund), National Agency for Science and Engineering Infrastructure (NASENI) and National Information Technology Development Agency (NITDA)”, the Presidency through Onanuga said in a statement.

“Contrary to the lies being peddled, the bills do not suggest that NASENI, TETFUND, and NITDA will cease to exist in 2029 after the passage of the bills. Government agencies, such as NASENI, TETFUND, and NITDA, are funded through budgetary provisions with company income tax and other taxes paid by the same businesses that are being overburdened with the special taxes.”

As the clarification from the Federal Government seemed to have put the mind of the concerned public at rest, desperate people embarked on campaign of calumny against TETFUND and its Executive Secretary, Architect Sonny Echono, who had taken the Fund commendably to greater heights locally and internationally, since he took over the affairs of the agency. The published attacks and lies against TETFUND and its helmsman, mostly on back street social media were born out of envy and mindless hustling of certain people who wanted to wrestle the steering of TETFUND for their ulterior, self-serving and unpatriotic motives.

It is, however, highly commendable that TETFUND and its management continue to remain focused, undistracted in the delivery of their mandate, with the active support of its Board Members picked across the six geopolitical zones of the country and chaired by the former Governor of Kastina State, Rt. Hon. Aminu Masari.

As part of efforts towards revamping the Nigerian economy through promotion and investments in groundbreaking research and innovations, the maiden edition of the National Research Fair/Exhibition has been successfully held in Abuja with innovators, researchers and inventors on the ground to showcase various innovative projects.
The five-day event, which was held between 17th and 21st November 2024, not doubt, lived up to its billings.

The fair represented a significant landmark in TETFund’s quest for promotion of groundbreaking research and innovations and provided an opportunity for researchers and inventors to display local solutions capable of supporting national development.

Speaking at the opening ceremony of the event held at the Eagle Square, the Honourable Minister of Education, Dr. Maruf Alausa, stated that only impactful research and innovation could equip Nigeria with needed elements to transform its fortune, adding that the Federal Government is committed to leveraging research and for economic growth.

He stated that despite being the first of its kind, the TETFUND fair would be held annually to unleash the innate capacities of millions of young Nigerians by giving them opportunities to contribute to economic development through innovation.

The Executive Secretary of TETFund, Arc. Sonny Echono stated that the exhibition was aimed at “showcasing research outcomes from the Fund’s Beneficiary Institutions, as well as other innovations both from the formal and informal sectors with the aim of connecting them to industry for prototype upscale and commercialization.”

He added that the exhibition was also an effort by the Fund to ensure innovators and researchers contribute their quota to revamping the country’s economy, create jobs, as well as generate and redistribute wealth among Nigerians.

In his own remarks at the event, the Chairman, Board of Trustees of TETFund, Rt. Hon. Aminu Masari, reiterated the commitment of the TETFund Board to research development in tertiary institutions, adding that the paucity of funds required for promoting cutting-edge research that are crucial to national development will be significantly addressed under his leadership.

It is hoped that the Federal Government will strengthen TETFUND and not whittle down its powers, influence or resources under any guise even as the Architect Sonny Echono-led management continues its giant, positive strides.

*Tunde Oladunjoye, a journalist, was at various times a Member of the Governing Councils of Tai. Solarin University of Education, Ijagun, Ogun State and Federal Polytechnic, Ukanna,Akwa-Ibom State; sent this via [email protected]*

Education

Girau International School Extends Warm Wishes for Peace, Prosperity, and Safety This Festive Season

Published

1 week ago

December 18, 2024

Sahara Weekly

Girau International School Extends Warm Wishes for Peace, Prosperity, and Safety This Festive Season

As the festive season approaches, Girau International School sends heartfelt wishes of peace and prosperity to its students, parents, and staff. The school emphasizes the value of unity and joy during this special time, while encouraging families to prioritize safety and well-being.

In a statement, the School Director highlighted the importance of parental guidance during the holidays, urging families to maintain open communication and ensure children’s activities are monitored responsibly.

“The holidays are a time for creating cherished memories,” the School Director said. “However, they also require vigilance. Parents play a key role in ensuring their children remain safe and make responsible choices during this period.”

Renowned for its commitment to academic excellence and character development, Girau International School offers a robust curriculum that equips students with critical thinking, creativity, and leadership skills. As the new year nears, the school remains steadfast in its mission to nurture well-rounded individuals ready to excel in a dynamic world.

Girau International School reaffirms its dedication to fostering a safe, supportive environment where students thrive academically and personally. The school also encourages families to embrace the spirit of the season while staying mindful of the challenges it may bring.

For more information about Girau International School’s programs and initiatives, please contact the administration.

Education

First Honour Schools: Celebrating a Decade of Academic Milestones

Published

2 weeks ago

December 9, 2024

Sahara Weekly

First Honour Schools: Celebrating a Decade of Academic Milestones

The year 2024 marks a significant milestone for First Honour Schools as we proudly celebrate 10 years of transforming lives and shaping a brighter, greater generation for society through quality education.

Founded on October 8, 2014, First Honour Schools embarked on a mission to inspire learners to become passionate lifelong learners. Over the past decade, we have grown to encompass preschool, nursery, primary, and secondary classes, providing a holistic education that challenges, motivates, and inspires our students to aim high and achieve excellence.

A Vision for Transformative Education

At First Honour Schools, we believe in the wise saying that “knowledge is best acquired through sound education.” Education is the foundation upon which great individuals and economies are built, making it a right of every child rather than a privilege.

We are committed to providing every child with qualitative education because today’s youth are tomorrow’s leaders. Without education, hope diminishes—but with it, the possibilities are endless.

We aim to raise a generation of transparent, accountable, and excellent future leaders.

At First Honour Schools, we nurture incorruptible, disciplined, and economically proficient individuals who understand that hard work is the secret to success.

A Decade of Impact and Excellence

Over the past ten years, First Honour Schools has consistently achieved remarkable milestones:

Infrastructure: With over 40 well-structured and conducive classrooms and 5 fully equipped laboratories, we provide an environment that fosters learning and creativity.
Student Body: We are proud to have nurtured over 500 learners, ensuring their holistic development through academic, moral, and social excellence.
Academic Excellence: 93% of our students consistently excel academically, thanks to the dedication of our well-trained teachers and robust curriculum.

Our Mission, Vision, and Values

Vision: At First Honour Schools, we inspire children to be passionate lifelong learners through a curriculum rooted in pedagogical integrity, enabling them to stand out among their peers.
Mission: We serve as an effective educational resource for parents, assisting families in realizing their children’s full potential through active parent involvement and student-centered learning.
Core Values:
- Fostering healthy relationships with learners.
- Ensuring learners live purpose-driven lives.
- Stimulating self-discovery and excellence in all endeavors.

Why Choose First Honour Schools?

The combined efforts of our management, teachers, parents, and learners have yielded outstanding results, creating a legacy of academic excellence and character building. At First Honour Schools, we focus on raising well-rounded individuals equipped to excel academically and beyond.

If you’re searching for the perfect school for your children in Ifo, Arigbajo, Ewekoro, or surrounding areas, First Honour Schools is the ideal choice. We provide a conducive learning environment, accurate and engaging lectures, and discipline to prepare learners for the future.