Lifestyle
Top 10 foods that can help enhance your thighs and hips
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Top 10 foods that – Top 10 foods that…
Top 10 foods that – While workouts play a…
While workouts play a critical role, what you eat can significantly impact how your body distributes fat and builds muscle. Your diet is as essential as your fitness routine when it comes to achieving fuller thighs and hips.
The key to enhancing your curves lies in consuming foods that are rich in healthy fats, protein, and essential nutrients that promote muscle growth and healthy fat deposition. If you’re looking to accentuate your thighs and hips naturally, here are 10 foods that can help you achieve your goal.
1. Eggs
Eggs are a protein powerhouse, making them an ideal food for muscle growth and tissue repair. They are also rich in essential amino acids, vitamins, and healthy fats, which promote muscle development in areas like the thighs and hips. Starting your day with boiled or scrambled eggs can give you the nutrients needed to achieve fuller curves.
2. Avocado
Avocado is packed with healthy monounsaturated fats, which play a vital role in adding volume to the thighs and hips by promoting healthy fat distribution. It also contains potassium and fiber, which help maintain overall health. Whether added to smoothies, salads, or eaten as guacamole, avocados are an excellent choice for curvier goals.
3. Sweet potatoes
Sweet potatoes are a nutrient-dense carbohydrate source that provides the energy your body needs for strength training and muscle building. Their complex carbs help in replenishing glycogen stores in your muscles, while their fiber content aids digestion. They also contain vitamins like vitamin A and C, which support overall health and fitness.
4. Salmon
Rich in protein and omega-3 fatty acids, salmon is a fantastic food for building lean muscle and depositing healthy fats. Omega-3s reduce inflammation, aiding in muscle recovery after workouts, while the high protein content contributes to muscle growth in targeted areas like the hips and thighs.
5. Nuts and nut butters
Nuts like almonds, cashews, and walnuts, as well as nut butters, are calorie-dense foods loaded with healthy fats, protein, and nutrients. Including a handful of nuts or a spoonful of almond butter in your diet can help you gain healthy weight in areas like your thighs and hips. Just be mindful of portion sizes to avoid consuming too many calories.
6. Greek yogurt
Greek yogurt is a high-protein snack that promotes muscle development and healthy fat storage. It also contains probiotics, which support gut health and nutrient absorption. For the best results, opt for plain, unsweetened Greek yogurt, and add fruits or nuts for flavor and additional nutrients.
7. Chicken breast
If you’re aiming to build muscle in your thighs and hips, lean protein is essential. Chicken breast is an excellent source of protein that supports muscle growth without adding unnecessary fat. Pair it with a healthy carbohydrate, like sweet potatoes or quinoa, for a balanced meal.
8. Oats
Oats are an excellent source of complex carbohydrates that fuel your workouts and promote muscle growth. They provide sustained energy, which is especially important if you’re doing exercises to build your thighs and hips. Add a scoop of protein powder or nuts to your oatmeal for an extra boost.
9. Brown rice
Brown rice is another great complex carbohydrate that pairs well with lean proteins like chicken or salmon. It provides long-lasting energy and contains fiber to aid digestion. Including brown rice in your meals can help you fuel your body for muscle-building exercises while maintaining steady blood sugar levels.
10. Full-fat dairy products
Full-fat dairy products like whole milk, cheese, and butter are calorie-dense and contain healthy fats that can contribute to gaining curves in the thighs and hips. They also provide calcium, which is essential for strong bones and muscles. Moderation is key, as consuming too much can lead to excessive fat gain in unintended areas.
Achieving fuller thighs and hips requires a combination of targeted exercises and a nutrient-rich diet. The foods mentioned above provide the essential proteins, healthy fats, and complex carbohydrates needed to support muscle growth and fat distribution in these areas.
While eating these foods can help you achieve your curvier goals, it’s important to pair them with regular strength-training exercises focused on your lower body. Remember, balance is key and overindulging in high-calorie foods without sufficient exercise can lead to unwanted weight gain in other parts of your body.
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Lifestyle
MOVE AFRIKA TOURING CIRCUIT COMES TO NIGERIA FEBRUARY 2025
Published
4 weeks agoon
December 17, 2024By
JulieMOVE AFRIKA TOURING CIRCUIT – MOVE AFRIKA TOURING CIRCUIT…
MOVE AFRIKA TOURING CIRCUIT – Lagos, December 17, 2024…
Lagos, December 17, 2024 // Today Global Citizen, the international advocacy organization on a mission to end extreme poverty, announced EGOT-winning, critically acclaimed, multiplatinum artist and producer, John Legend, will headline the next installment of Move Afrika, the first-of-its-kind music touring circuit headlined by international artists. Next year’s tour will expand from East to West Africa, with Nigeria joining Rwanda as host countries. The tour will begin with Move Afrika: Kigali at the BK Arena on February 21, before continuing with Move Afrika: Lagos at The Palms on February 25, 2025. Move Afrika is a long-term, large-scale effort to pioneer the music touring circuit across Africa, driving economic investment, job creation and supporting entrepreneurship opportunities in each host country.
Move Afrika is Global Citizen’s initiative to address the world’s inequities by creating job and entrepreneurship opportunities for the continent’s emerging generations through an annual series of live music events. Showcasing the best of Africa to the world, these events will drive transformative investments within local communities, engage local artists, vendors, agencies and crews, and provide opportunities for on-the-job skill development and training. Producing a world-class experience for fans and artists alike, Move Afrika will set a new gold-standard for entertainment touring events, increasing demand from international and regional artists to tour in the region and building local capacity within host cities across the continent. Each year, additional countries will be added to the Move Afrika tour circuit, which will further expand across the continent over the next five years.
The 2025 edition of Move Afrika will drive a citizen-led advocacy campaign championing sustainable development and economic growth, with a dedicated focus on strengthening health systems across Africa. Together with campaign partners, Global Citizen will urge African nations to increase domestic health financing, prioritize primary care and sexual and reproductive health and rights, boost global investments in health resilience, and alleviate financial burdens on nations to strengthen public health.
A limited number of tickets for Move Afrika: Kigali and Move Afrika: Lagos are available for purchase at moveafrika.org. Additional details about the February Move Afrika tour, including how to earn free tickets by taking action with Global Citizen, will be announced in the coming weeks.
Partners of Move Afrika include pgLang and the Rwanda Development Board.
“I’m honored and excited to perform in Kigali and Lagos as part of the Move Afrika tour – an initiative that not only brings unforgettable shows, but also creates entrepreneurship and job opportunities, empowering young people to engage with Africa’s growing music and creative industries,” said John Legend. “Africa has always been a global cultural powerhouse, and it’s an honor to be part of the future of live music on the continent.”
“We’re thrilled to have John Legend, our longtime Global Citizen Ambassador and friend, headline Move Afrika, as we expand the tour from Rwanda to Nigeria,” said Hugh Evans, Co-Founder & CEO, Global Citizen. “As Move Afrika grows year over year, our goal is to equip and inspire Africa’s dynamic, young population to participate in the live music and creative industries, while investing in its future with lasting infrastructure that will mean the continent no longer needs to be excluded from the international touring circuit.”
“Global Citizen and Move Afrika’s return to Rwanda in February 2025 underscores our shared commitment to showcasing Africa’s creative talent and leveraging the global entertainment industry to address the continent’s development priorities,” said Francis Gatare, Chief Executive Officer, Rwanda Development Board. “Together, we aim to position Rwanda as an entertainment hub that benefits all African countries, including by creating youth-focused employment and income-generating opportunities.”
The first Move Afrika event, Move Afrika: Rwanda, held in Kigali in December 2023, was headlined by Grammy Award, Pulitzer Prize winning artist Kendrick Lamar, and prioritized job creation, skill training and youth entrepreneurship along the way. The event employed more than 1000 Rwandans, and engaged 75 percent local crew and production staff. Hailed by many as the most successful live music event ever staged in Rwanda, the show also featured performances by Zuchu, Bruce Melodie, DJ TOXXYK, Sherrie Silver, Ariel Wayz, Kivumbi King and Bruce The 1st.
The 2025 edition of Move Afrika will build on Global Citizen’s previous campaigns and events across Africa, including Move Afrika: Rwanda, held at the BK Arena in 2023; Global Citizen Festival: Mandela 100, which featured Beyoncé, Jay-Z, Ed Sheeran, Usher, Eddie Vedder, and Chris Martin of Coldplay in Johannesburg, South Africa, in 2018; Global Citizen Live: Lagos, with performances by Davido, Femi Kuti, and Tiwa Savage at Fela Kuti’s New Afrika Shrine in 2021; and Global Citizen Festival: Accra, which brought Usher, SZA, Stormzy, and TEMS to the Black Star Square in 2022.
For more information visit moveafrika.org.
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Lifestyle
5 Unique experiences you’ll only find at the Lagos Boat Regatta 2024
Published
4 weeks agoon
December 17, 2024By
Julie5 Unique experiences you’ll – 5 Unique experiences you’ll…
5 Unique experiences you’ll – What a century 2024…
What a century 2024 has been! Phew! You deserve enjoyment, a special kind of treat that allows you dance your cares away, while hyped on adrenaline as you cheer on beautifully decorated boats parading on the scenic Five Cowries Creek, surrounded by expressions of culture that you can’t find anywhere else, all the while immersed in the aroma and taste of delicious food – you can only experience this at the Lagos Boat Regatta 2024.
Therefore, ladies and gentlemen, mark your calendars! On Saturday, December 21, 2024, Lagos will come alive with the sounds, sights, and rhythms of the Lagos Boat Regatta 2024. As Africa’s largest aquatic festival, this extraordinary event promises a vibrant celebration of culture, tradition, and entertainment that you simply cannot afford to miss.
Here are five unique experiences you will only find at the Lagos Boat Regatta 2024, a must-attend event for everyone, from culture enthusiasts to adventure seekers and families looking for an unforgettable outing.
1. Thrilling Traditional Rowing Races
The heart-pounding rowing races at the Lagos Boat Regatta are the epitome of teamwork, strength, and skill. Teams from Lagos’ indigenous IBILE communities—Ikorodu, Badagry, Ikeja, Lagos Island, and Epe—will battle it out in a series of 10-man, 8-man, 4-man and 20-man races that will keep you on the edge of your seat.
Each team’s synchronized rowing and expertly crafted boats reflect centuries-old traditions passed down through generations. Witnessing these races is not just exciting but also a window into the maritime culture of Lagos.
2. Mesmerizing Boat Parades
The Lagos Boat Regatta is famous for its stunning boat parades. First the IBILE parades, a spectacular display of more than 200 hand-decorated motor boats, celebrating the five indigenous divisions of Lagos with unmatched cultural flair. Next, the private boat parades as private motor boat owners and jet ski riders show off their themed creations against the picturesque Lagos waterfront.
Each vessel is a masterpiece, adorned with vibrant colours, traditional patterns, and cultural motifs that tell stories of Lagos’ rich history and heritage. Watch out for your faves – Ikeja boats in white, Badagry in yellow, Ikorodu in green, Lagos Island in red and Epe in blue.
3. Electrifying Live Performances by Top Stars
Music lovers, rejoice! The Lagos Boat Regatta 2024 will feature performances by some of Nigeria’s biggest music stars, including 9ice, Teni, Nini and Joeboy. These artists will bring their electrifying sounds to the regatta, creating an atmosphere that perfectly complements the day’s festivities.
4. A Feast of Culture and Tradition
Immerse yourself in the cultural richness of Lagos at the Lagos Boat Regatta with a deep dive into traditional rites, ceremonies, and performances by the IBILE divisions. These showcases will give attendees the chance to connect with the spiritual and historical roots of Lagos’ waterways and gain a deeper appreciation for the city’s maritime heritage.
5. A Spiritual Experience
The Lagos Boat Regatta celebrates the waters, not just as a commercial resource but as a sacred entity. This is why the celebration focuses on engaging the local fishing communities and spotlighting their cultural contributions as fishing is a time-honoured tradition that serves as a source of commerce and an ode to deities associated with water, such as Olokun, the Yoruba goddess of the sea.
The Lagos Boat Regatta serves as a platform to honour these traditions, with ceremonies and rituals that pay homage to the waterways. From libations poured into the creek to traditional drumming and chants, these rites are a powerful reminder of the deep respect the IBILE divisions hold for their natural environment.
Plan Your Visit
To make the most of the Lagos Boat Regatta 2024, here’s what you need to do:
Visit the Official Website: Reserve your spot at one of the official viewing centers along the scenic Five Cowries Creek by registering here: www.lagos-regatta.com. Viewing centres include scenic beaches, choicest restaurants, hotels, beaches, and the thriving hospitality sector around Lagos’ waters.
Arrive Early: The event starts by 10 am so ensure you have plenty of time to explore and secure a great vantage point.
Dress Comfortably: Wear light clothing (that expresses culture) and bring essentials like sunscreen and a camera.
Don’t Miss Out!
The Lagos Boat Regatta 2024 is more than just a festival; it’s a celebration of the spirit of Lagos. Whether you’re there to cheer on the rowing teams, admire the boat parades, or dance to live music, there’s something magical waiting for you.
Gather your friends and family, and prepare for an unforgettable day of excitement, culture, and entertainment. Saturday, December 21, 2024, is a date you don’t want to forget.
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Lifestyle
5 animals that can survive without oxygen
Published
4 weeks agoon
December 17, 2024By
Julie5 animals that can – 5 animals that can…
5 animals that can – We often think of…
We often think of oxygen as the one thing no living creature can survive without. After all, humans and most animals need to breathe to stay alive.
But did you know that some animals have evolved to survive in places where oxygen is almost nonexistent?
These animals can be found in some of the harshest environments on Earth, like the deep sea, muddy swamps, or even inside other animals’ bodies.
Their unique adaptations make them some of the most extraordinary beings on our planet.
1. Henneguya salminicola
Henneguya salminicola is a tiny parasite that lives inside salmon. What’s fascinating is that it doesn’t have mitochondria—the part of a cell that uses oxygen to create energy. Instead, it absorbs nutrients directly from its host fish, allowing it to survive without breathing. This discovery amazed scientists and proved that not all animals rely on oxygen to live.
2. Tardigrades
Also known as water bears, tardigrades are microscopic creatures famous for surviving in extreme conditions. While they normally use oxygen, they can survive without it by going into a state called cryptobiosis. In this state, tardigrades curl up into a tiny ball, losing almost all their water content, and essentially “pause” their life processes until conditions improve. This ability helps them survive in space, underwater, or anywhere oxygen levels drop.
3. Loricifera
Loricifera are tiny creatures that live in the deep, dark oceans where there’s no oxygen. These animals have found a way to survive by using hydrogen, instead of oxygen, to produce energy. They thrive in the mud of oxygen-free seabeds, proving that life can adapt to even the most hostile places on Earth.
4. Spiny-headed worms
These parasites live inside the intestines of their hosts, like birds, fish, and mammals. Since the intestines are an oxygen-free environment, these worms have evolved to absorb nutrients directly from their hosts’ food. This unique lifestyle means they don’t need oxygen at all, and they can live happily in places where most other animals cannot survive.
5. Hydra
Hydras are tiny freshwater animals related to jellyfish and sea anemones. While they usually use oxygen, they can survive in low-oxygen environments by switching to anaerobic respiration. This allows them to create energy without needing oxygen for short periods. Their simple bodies and unique biology make them incredibly resilient.
ALSO READ: 5 creatures that can live without a heart
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