The Nation Newspaper

Tag: tips

  • 2013 South Africa AFCON: Okechukwu tips Eagles for glory

    2013 South Africa AFCON: Okechukwu tips Eagles for glory

    Former Super Eagles strong man in defence, Uche Okechukwu has told his former teammate Stephen Keshi the Chief Coach of the Nigerian senior team that the panacea for success in the 2013 Africa Cup of Nations in South Africa is hard work.

    In a chat with SportingLife in Warri at the weekend, the former Fenerbahce of Turkey defender urged Keshi to keep the present set of players he used for the qualifiers together and train harder and work on players’ lapses. Okechukwu believes that if these players play together consistently in friendly matches before the 2013 AFCON Nigeria may win the trophy in South Africa.

    “I have seen Nigeria’s group and I can tell you honestly that there are no minnows in football anymore. The Super Eagles team need to work harder than they have done in the qualifying series. I sincerely believe that with the right assemblage of players, we have the quality players that can take Nigeria far in the 2013 Africa Cup of Nations or even win the trophy.

    “Consistency is the key to having a strong team that can withstand any opposition in the Cup of Nations. If the Super Eagles handlers can keep the same crop of players together for a longer time and with the right environment I believe we have the players that can win this Cup.

    “But this is football as we (Nigeria) are preparing the other countries are preparing too even maybe better than we are doing. So, through hard work and doing the right thing at the right time, Nigeria can win the trophy in South Africa ahead of other top teams in the continent.

    “For Keshi to get a formidable team he needs time, he needs patience and consistency to build the team. I hear people talk a lot about the 1994 Super Eagles squad but they have forgotten that the Coach then Clemens Westerhof had assembled the team together since 1990 and we played the ECOWAS Games and lot of competitions and matches before we grew to that point in 1994. So, it takes time and consistency to build a solid team. So let’s give the coach a chance to work on the team now.

    “I wouldn’t want a situation where the Coach would be axed if the results fail to come but I am very sure that with a very good preparation for the tournament Nigeria can bring the Cup back to the country. Like I said, we have the materials that can deliver but we only need time to blend them and for them to gel”, the former defence stalwart said.

  • Self-Care tips for working moms

    OF all the tips for working moms, top of the list has to be taking care of yourself. Mom’s needs often seem to come last. After your kids, their dad, your job, the pets, and endless errands, that is.

    There’s just not enough time in the day to get everything done, so your running shoes or novel or bath salts or strappy sandals just gather dust.

    But you can’t always stay on the back burner. Here are four reasons it’s important for working moms to take care of ourselves:

    Tip 1: If Mama Ain’t Happy, Ain’t Nobody Happy

    When mom’s stressed or burnt out, everyone in the house suffers. Even a baby gets fussy when his mother is upset. Older children may respond to a tense mom by acting out.

    If you take an hour or two to yourself, for whatever nourishes you, the rest of the day (or week) will be easier and more fun. Your family will enjoy having an energetic and refreshed mom, even if they complain about your absence. Bottom line: by paying attention to your own needs, you’ll actually be better at meeting everyone else’s.

    Tip 2: Stress and Sleep Deprivation Make You Fat

    Stress and sleep deprivation release cortisol into your bloodstream, which triggers fat storage around your waist. No wonder it’s so hard to lose that pregnancy weight while getting up every three hours with a new baby!

    Not only is it demoralising to carry more weight than your ideal, it increases your risk of developing heart disease, diabetes, cancer, and arthritis, among other conditions. And we all want to live long enough to play with our grandkids, maybe even see them get married, right?

    So the next time you’re tempted to stay up until midnight sorting, folding, and putting away everyone’s laundry, go to sleep instead. You can just dress the kids out of baskets of clean laundry. Similarly, taking your work lunch break to exercise can actually give you a burst of energy and make the afternoon more productive.

    Tip 3: Other People Are Capable, Too

    So many working moms fall into the Superwoman trap, thinking we have to be in charge of everything because we’re the only one who will do it right. That mentality not only overloads you with work, it doesn’t give enough credit to your other family members. Even worse, it prevents them from learning skills that can lighten your load and make them feel more capable.

    Try leaving the kids with their dad or grandfather for a Saturday morning while you have brunch with your girlfriends. He may not change the diapers as often as you would, or feed them perfectly balanced meals, but I bet they’ll have fun. And not only will he feel rightly proud of his caregiving ability, your children will develop independence, seeing that they’re all right without mom hovering nearby all weekend.

    At work, see if there’s a junior employee looking to advance to whom you can delegate some tasks. Again, they won’t be completed the way you would, but you’ll have more free time for yourself. You’ll also be mentoring someone who could use the experience.

    Tip 4: Life Is for Living

    This is your life, right now. Would you rather spend it rushing around to finish your to-do list, or actually enjoying yourself? Don’t fall into the trap of thinking you’ll relax once you reach the bottom of the list there will always be something more to do. Instead, ruthlessly prioritise and eliminate tasks that don’t absolutely have to get done.

    If you’ve having trouble carving out time for yourself, start small. Say you always wanted to meditate: wake up five minutes early for some deep breathing and visualisation. Or if you miss exercising regularly, schedule a once-a-week power walk during lunch. If it’s on your calendar, you can plan work around it.

    And the next time you have some breathing space, don’t fill it with errands. Instead, just breathe.

  • Diet tips

    IN spite of the harsh conditions most Nigerians are forced to survive in, the proper lifestyle and diet can play a role in keeping headaches at bay or getting rid of them.

    1. Limit alcohol. Alcohol acts as a diuretic, drawing fluids out of the body, which is the perfect set up for the serious hangover headache and dehydration.

    2. Drink plenty of water: Drinking 3 to 4 glasses of water before sleeping, after a long nap, can prevent the dreaded morning-after headache. Even if you don’t drink alcohol, drinking water regularly reduces the chances of getting headaches related to dehydration.

    3. Limit red wine: Some women, and probably men, say they get headaches from red wine. This could be either psychosomatic or due to the increased blood pressure sometimes triggered by the amines present in red wine.

    4. Limit coffee: An extra cup of coffee on a sluggish morning may not be the best choice. Coffee contains caffeine, which is a diuretic and can contribute to headaches associated with dehydration.

    5. Limit chocolate: While rumoured by some people to be better than sex, chocolate can contribute to headaches, due to the presence of caffeine.

    6. Eat properly and regularly: A diet lacking in the proper nutrients can cause headaches. Lack of protein for breakfast, for example, can contribute to headaches later in the day. Also, try to eat regularly, with more whole foods and reduce the amount of processed/ convenience foods consumed, as these tend to lack valuable nutrients. Finally, eat regularly.

    7. Reduce fried foods. Fried foods can serve as a trigger for certain types of headaches. However, reducing fried foods is a good idea for improving over-all health, as well. Better nutrition and health in general can serve to decrease the number and severity of many types of headache.

    8. Lemon juice. Used both internally and externally, lemon juice can be an effective means of dealing with a headache. Some remedies suggest drinking a bit of lemon juice and water, possibly with freshly grated ginger root. Externally, the clean citrus scent of lemon juice and lemon skins applied to the temples can clear the mind and ease a headache away.