Wednesday, 9 January 2013

Ouverture des inscriptions pour les prix "Cidade de Luanda"

Luanda –  La Commission Administrative de la Ville de Luanda (CACL) a annoncé mardi dernier, à Luanda, l'ouverture des prix "Cidade de Luanda", en arts plastiques, littérature, théâtre et danse.

Selon le directeur du cabinet de documentation et image de la CACL, João Dombaxe Sebastião, les candidats à ce prix doivent s'inscrire au siège de la CACL.

Il a souligné que les inscriptions seront également faites dans des sections de la Culture, Jeunesse et Sports des districts urbains que composent la municipalité de Luanda, notamment de Ingombota, Maianga, Rangel, Kilamba Kiaxi, Samba et Sambizanga.

La province de Luanda a été fondée le 25 janvier 1576 par l'explorateur portugais Paulo Dias de Novais, sous le nom de São Paulo de Assunção de Loanda, et a une population estimée à cinq millions d'habitants.

Tuesday, 28 August 2012

Top three tips to start getting healthier

I am just beginning to try and work on my health a bit more, but am feeling overwhelmed. Can you give me a few basic tips to get me started?

For someone who has not been exercising or eating with awareness, changing your life and beginning to incorporate healthier habits can be very overwhelming. Many people make the mistake of making drastic changes too quickly, too often, and lose intention and motivation within a few weeks of the “honeymoon” period. Exercise and eating healthy is exciting and fun for the first few weeks, but then the realization that this is forever kicks in, and things get daunting. I look at getting healthy as a dimmer switch – not an on-off switch. Begin slowly. Incorporate small changes you can stick with. Ramp up over time and soon, new habits are ingrained and the light is fully on!

I have three basic tips I would recommend to get you started without feeling like you are doing too much too soon:

-Wear a pedometer to gauge your overall activity. Pedometers tell us about the general activity level of our day. Do not try and track distance, as pedometers are not that accurate for distance, but look at total steps for the day. Active people have 10,000 or more steps. Sedentary people have less than 4,000. Where do you stand? It is imperative to get your daily activity – work, chores, exercise, play – the total day – to 10,000 steps or more. Research has shown that this equates with better health and lower weight and body fat.

-Revamp your eating. As much as it pains me to say this, eating healthy may be more important than adding exercise sessions. You are what you eat. And you cannot undo poor nutrition with exercise. Regardless of whether you need to lose weight, eating healthy is the key to being healthy. Keeping daily food logs can really help with assessing eating patterns, food choices and calories consumed, so this is one tried and true technique you can incorporate. Specifically, the first thing I ask my clients to start with is eliminating processed foods and adding vegetables and fruits. Every meal must have veggies or fruits!

-Strengthen your core. There are many heavy-duty exercise programs that will really bust you, but starting small is smart. Again, the dimmer switch versus the on-off switch.

Choose a few exercises and commit to them every other day. Planks, bridges, push-ups, rows, lunges – basic but comprehensive. If you start with too much, too soon, injury and burnout will result. Your body needs time to ramp up to heavier exercise. And, even a small commitment will decrease pain and improve posture – two keys to being able to exercise well and look and feel better!