Wednesday, 25 June 2014
Breaking new !!!!
News!!!!!!
News
Monday, 23 June 2014
Gist
Sunday, 22 June 2014
News
Friday, 20 June 2014
The Truth About Eating Before Bed
"Eating before bed makes you gain fat."Sigh. Eating right before bed does not make you gain fat. It's actually quite the opposite. Eating before bed will not only help you build muscle, it will also improve recovery between training sessions, games and practices.
Just be sure to follow these simple rules when you eat before bed.
Rule 1: Choose Slow-Digesting Protein
This can come from cottage cheese, chicken breast, lean turkey breast or casein supplements. Each of these protein sources contains protein that digests slowly and feeds the muscles throughout the night. They are also high in leucine, the amino acid responsible for stimulating the protein mTOR, which activates muscle protein synthesis. Consume 14-30 grams of slow-digesting protein 30 minutes before bed. Stay away from red meat, whey concentrate and isolate proteins, since these digest more quickly, leaving you without critical nutrients.
Rule 2: Choose CarbohydratesWisely
Carbohydrates don't deserve their bad rap. The body needs them to replenish glycogen stores post-workout and to limit the rate of muscle protein breakdown. Having carbohydrates at night can diminish the rate at which muscle protein breakdown occurs while you sleep.
The key is to stick with high-fiber vegetables and fruits that are low in sugar and won't elicit too large of an insulin response, especially if your goals are to lose fat and build muscle. Cherries and berries are good selections, because they are low on the glycemic index. Each is high in vitamins C and E, which play important roles in controlling inflammation and soreness.
Stay away from starches high in sugar like candy, chips and bread. These foods generate a large insulin response, which aids in storing fat, and sugar can interfere with the sleep cycle. Consume under 20 grams of carbohydrates 30 to 60 minutes before bed.
Rule 3: Eat a Small Amount of Fat
Healthy fats from sources like oils and nuts are a great addition to your bedtime protein snack. Fats are resistant to water and, when ingested, slow the emptying of food in your stomach through the release of the hormone cholecystokinin. Therefore, the ingestion of fat helps those slow-digesting proteins feed your muscles even longer through the night. Almonds, nut butters and fish oil are great choices.
Examples of Easy Bedtime Meals
- 1 cup 2% low-fat cottage cheese
- 2-4 oz. chicken breast with 1 cup red peppers and 1/2 cup bing cherries
- 2-4 oz. turkey with 1 cup almonds and 1 cup broccoli
- Protein shake with 1 scoop of a low-carb protein blend, 1 cup unsweetened almond milk, and 1 tbsp. of almond or peanut butter
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Thursday, 19 June 2014
Update
Fraddo
It’s all over the internet, so this shouldn’t amaze you that PayPal now accepts Nigerians to open a paypal account.
This have been great news for most Nigerian internet users that deals with a lot of shopping online, but right now, PayPal still limits the peer-to-peer transactions for Nigerian users, but the good news now is that Nigerian users can still operate a PayPal account in Nigeria and use it to pay for products and services on sites that accept PayPal.
Right now, PayPal is now accessible by millions of users in at least 200 countries including Nigeria.
As we talk, i already have a Verified PayPal account opened with a Nigerian IP, and verified with my Guarantee Trust Bank Naira MasterCard (GTB ATM card).
So here are the steps on how to successfully open a verified PayPal account in Nigeria.
How To Open & Verify PayPal Account in Nigeria
All you need first is that you need to have a credit card to verify your account.
- First, go over to https://www.paypal.com/ng/ and click on “Sign Up“.
- Once you are on the page, now click on the “Open an Account” and click on Individual account type (most preferred)
- After that, then input your details using a valid email address (if you already have an account, make sure the email haven’t been used before)
- After that, then click on “Agree and Create Account” button.
- You will be taken to another page with a captcha check (or it might be below your Registration Form) now type in the characters you see in the image and click on “Continue”.
- Now, you will be prompted to enter your card details on the next page, input your credit card / ATMcard details like card number, the expiry date and the3 digits at the back of the card in the spaces provided. Make sure that the address matches with the one you open your bank account with to ensure smooth process.
- Now click on “Continue” to proceed to your account.
Almost done.
- Then go over to your email and click on the verification link sent to you by PayPal. When you click on the link, you will be redirected to PayPal and you will be prompted for your password to log in and then you will be shown a page to set 2 security questions incase you loose your account. Doing all of this verifies your email account.
- Now, in your account page click on, click the ‘Get Verified” link or the “Link and confirm credit or debit card” link like below
- Then you will be redirected to a new page to confirm your card for verification. The card type, the last four digits of the card to confirm and the billing address will be displayed. Click on “Continue” to proceed.
- Now click on “Continue”, PayPal will now charge the card $1.95 ( N320 naira equivalent) on your card for verification but wll be refunded within 24 hours after you confirm your card.
- You will get a debit alert from your bank via sms or email and you will see a 4-digit code associated with the amount that was charged by PayPal.
- Once you get the text or mail from your bank, now go over to your PayPal account and click “Confirm my debit or credit card“.
- Enter the 4-digit code you get from the sms or email and click “Confirm Card” button.
- Once you click confirm card, then you will get a confirmation message like below
- Now check your My account tab, and you will see that your status is now verified like below: