The Top 20 Food Rules You NEED to Know to be Truly Lean & Healthy

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Everything you wanted to know about protein, carbs, calories, probiotics, vitamin D, cooking oils, foods that burn fat, foods that make you fat, foods that can kill you slowly, and much more.

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author of best selling program: The Truth About Six Pack Abs

This article is one that you're going to want to bookmark to come back and reference at any time.  And you'll also want to share this page with all your friends and family to help spread what true healthy nutrition is all about.  Seriously, there's more great information about nutrition on this page than a lot of entire books.

7 "FATTY" Foods that Can Help You to Get a Flat Stomach (some of these will surprise you!)

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These 7 shocking Fatty (but healthy) super-foods can actually help you to burn body fat faster!

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
Author of the best-seller -- The Truth about Six Pack Abs

At this point, the anti-fat propaganda has died and almost everybody understands by now that eating fat doesn't necessarily make you fat.  In fact, it's absolutely imperative to get enough healthy fats in your diet to keep your hormones balanced, blood sugar under control, and prevent cravings.  Here are 7 examples of "fatty" foods that can actually HELP you to get lean...

1.  Super Dark Chocolate (at least 72% cacao content or higher) - It might not be a secret anymore, but yes, dark chocolate (NOT milk chocolate) can be a very healthy food, even though it is technically calorie dense.
However, I would contend that dark chocolate can actually HELP you to burn off more body fat if you're the type of person that has a sweet tooth and likes to eat a lot of desserts.  In this case, just 1 or 2 small squares of dark chocolate can many times satisfy your sweet tooth for only 30 or 40 calories as opposed to 500 calories for a piece of chocolate cake or a piece of pie.

Also some brands of dark chocolate that are in the mid 70's in % cacao content or higher, can have a fairly high ratio of fiber content (I've seen some brands have 5 grams of fiber out of 15 grams of total carbs per serving), and relatively low sugar content compared to the amount of healthy fats.  In fact, that's one of the "tricks" I use to select a good quality chocolate... I look for more total fat than total carbs (or about the same number of grams of each).

These 7 exercises are popular with most workout enthusiasts, but they could actually be HARMING your body!

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by Dr. Kareem Samhouri - CSCS, HFS
Neuro Metabolic Fitness & Rehab Expert
Author of the popular program:  Abs Strength Guide 

Exercise is meant to help you, right?
Unfortunately, there are certain “exercises” in the gym that cause more harm than good. I’d like to take a strong look at the 7 most prevalent injury-causing exercises in most gyms. The worst part is that these exercises are pretty much useless when it comes to building strength or losing fat. There really isn’t much of a point in doing them, whatsoever, and yet they can destroy our results.

Again !!! Ukrainian Deputies Trade Blows In Parliament, Session Suspended.( Video)

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If you're a member of the Ukrainian parliament fighting skills come in handy.
Deputies from opposition and pro-government parties blocked the first session of Ukraine's parliament on Wednesday (December 12) after numerous fights erupted in the parliament chamber. Scuffles erupted when members of several parties approached the stand simultaneously and attempted to push each other out of the way.

Woman, 28, Caught With Cocaine Bags Implanted INSIDE Her Breasts

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Removed: The burst bags of cocaine after they were removed from
 the 28-year-old woman’s breasts. She had been
forced to carry the drugs by traffickers

A drugs mule has been busted trying to smuggle almost two kilos of cocaine into Spain in her breasts.
Cruel traffickers forced the 28-year-old Panamanian woman to undergo surgery where several bags of the Class A drug were inserted beneath her skin – much like a breast implant. She was stopped earlier this month at Barcelona’s El Prat airport, following a flight on Colombia’s Avianca airline, after police thought she was ‘acting funny’.

Enebeli Elebuwa’s Body Arrives From India

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The body of the late veteran actor Enebeli Elebuwa will arrive from India on Saturday, December 15, 2012, NET has gathered.  Elebuwa passed on in an Indian hospital on Wednesday, December 5, 2012 after a long battle with an undisclosed illness. He was ill for over a year, and suffered a stroke before he was flown to India in October to receive better treatment. No burial details have been announced yet.

Nigerian Pastor Charged With Bigamy

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An Ado-Ekiti Chief Magistrates’ Court on Thursday remanded Pastor Julius Bamidele (38), in prison custody for allegedly contracting an unlawful marriage with another woman while still married. The court was told that Bamidele was married to his present wife, Mrs Yinka Bamidele. However, the accused got married to another woman, Bukola Dahunsi, while still married to Yinka.

Woman Faces Jail For Attempting To Kill A Pregnant Woman And Steal Her Foetus

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A woman who confessed to police that she tried to steal a baby by killing a pregnant woman and cutting out the full-term foetus was sentenced Thursday to life in prison with no chance of parole.
Annette Morales-Rodriguez, 34, was convicted in September of two counts of first-degree intentional homicide in the deaths of 23-year-old Maritza Ramirez-Cruz and her fetus. According to trial testimony, Morales-Rodriguez was distraught over her inability to give her boyfriend a son, had already pretended to have two miscarriages and was faking a third pregnancy when she devised a plan to abduct the woman, carve the child from her womb and pass it off as her own. The convictions carried mandatory life sentences, so the only question for Judge David Borowski was whether Morales-Rodriguez would be allowed the possibility of parole. Wisconsin does not have the death penalty.

Meet the World’s Most Desirable Woman of 2012,Jennifer Lawrence

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Jennifer Lawrence, the 22-year-old star of The Hunger Games , has been named the most desirable woman of the year in a new online poll that drew more than 2.4-million votes. The title is said to reflect the actress’s winning combination of sex appeal, talent, sense of humour, professional success (she’s considered an Oscar frontrunner for her recent performance in Silver Linings Playbook ) and potential for 2013, all of which were listed as voting criteria.  “Overall, there’s a sense that she’s a little more authentic than other actors,” he said. “She’s also fresh … we haven’t seen her all over the gossip pages for 3-4 years.” 

The poll also ranked Mila Kunis, Kate Upton, Rihanna and Emma Stone in the top five.  What do you think? Is Jennifer Lawrence 2012′s Most Desirable Woman? 

Nigerian Senate Passes N161.6 Billion Supplementary budget for oil subsidy

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The Senate on Thursday, passed the supplementary appropriation bill of N161.6 billion. The amount will serve as payment for fuel subsidy to oil marketers for 2012. President Goodluck Jonathan had on Tuesday sent a request to the National Assembly to approve an additional N161.6 billion to ensure steady supply of petroleum products during the festive season. Senate President, Sen. David Mark, however, decried the high level of corruption being perpetrated under the fuel subsidy scheme, the News Agency of Nigeria reports.

Heavy Lola Omotayo off to the US to deliver

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Peter Okoye's baby's mum, Lola Omotayo, left for the US this past weekend for delivery. Lola is due to deliver her second child sometime in January. Peter and Lola already have a four year old son, Cameron.

Ngozi Okonjo-Iweala's kidnapped mum has been freed

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A security source has just confirmed to Saharareporters that the kidnapped mother of Nigeria's finance minister, Professor Kamene Okonjo has been freed by security forces in Delta state. Professor Okonjo was kidnapped by dare-devil kidnappers from her home on December 9 2012 while attending to workers fixing her palace gate. Details shortly...(Sahara Reporters)

Tambuwal Signs Arrest Warrant For Sanusi, Yakubu, 14 Others

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Following the adoption of a motion moved by chairman, House Committee on Finance, Hon. Abdulmumin Jibrin (PDP, Kano), on matters of urgent public importance, informing the House of failure of revenue collecting agencies to honour their several invitations and provide details of their Internally Generated Revenues (IGR) as part of the 2013 budget revenue frame work, the speaker of the Huse of Representatives, Aminu Waziri Tambuwal, yesterday, signed a warrant of arrest on heads of the affected agencies.

NAFDAC Warns Nigerians Again: Stop Indiscriminate Consumption Of Líbido Enhancing Pills

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Nigerians have been warned against the indiscriminate use of séx-enhancement pills by the National Agency for Food, Drug Administration and Control (NAFDAC) on Wednesday.
This warning was issued by the Jigawa state Coordinator of the agency, Kenneth Azikwe, in Dutse, the Jigawa capital. Mr. Azikiwe said that most of the libido drugs in circulation were not certified by the agency.
“The libido drugs in circulation are not certified by NAFDAC and the description on them is in Chinese and other alien languages,” he said. “Consumption of such drugs is harmful because its pharmaceutical composition could not be guaranteed” he continued.

“If Fashola Still Smokes Despite Warnings, Then Okada Riders Have A Right To Operate” – NLC

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The Nigeria Labour Congress (NLC) headquarters in Lagos on Monday, came short of a war front, as Motorcycle (Okada) riders encountered armed policemen, causing gridlock on the Yaba-Ojuelegba road
Apparently acting on orders, the policemen surrounded the NLC building, take-off point of the protest. This however did little to deter the organisers, Joint Action Front (JAF), as they remained adamant, saying they needed no permit to hold a peaceful rally.

Madiba: His Spirit And Sparkle Is Fading – Wife

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As South African military doctors continue Nelson Mandela’s treatment for a recurring lung infection – an ailment the 94-year-old anti-apartheid leader remains susceptible to because of his age and his 27 years incarceration ordeal, his wife, Graca Machel, has revealed that she is losing hope as the icon battles the infection. She gave the indication while speaking to a local television station. Machel said it was painful to see her husband “ageing”. “I mean, this spirit and this sparkle, you see that somehow it’s fading,” she told ENews Central Africa. “To see him ageing, it’s something also which pains you … You understand and you know it has to happen.” Mandela’s grand-daughter Ndileka told the same TV network that he had come to accept his condition. “I think he takes it in his stride, he has come to accept that it’s part of growing old, and it’s part of humanity as such,” she said. “At some point you will depend on someone else, he has come to embrace it.”

Teachers Council Blames Corpers For High Rate Of Mass Failure In Exams

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A damning verdict has been passed on graduates who partake in the one year mandatory National Youth Service Corps by the Teachers Council which blamed the high rate of failure witnessed in various examinations on the youth corps members who are posted to teach without being qualified.
The Teachers’ Registration Council of Nigeria, TRCN, on Tuesday, while reacting to an allegation by the FG that they’re partly to blame for the mass failures, called on the leadership of National Youth Service Corps, NYSC, to stop the deployment of corps members, who lack basic knowledge of teaching, to teach in schools.

Officer Executed For 1986 Murders Said He Was “Doing The World A Favour By Killing Those Men”

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A former police officer who murdered nine people during a 1986 crime spree was executed Tuesday after his attorneys’ last-minute appeals were rejected.Manuel Pardo, 56, was pronounced dead at Florida State Prison at 7:47 p.m., about 16 minutes after the lethal injection process began. His attorneys had tried to block the execution by arguing that he was mentally ill, but federal courts declined to intercede.

Mikel: Nigeria Will Win Cup Of Nations

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Chelsea midfielder John Obi Mikel is backing Nigeria coach Stephen Keshi to make history by winning the 2013 Africa Cup of Nations as a coach after he won it in 1994 as a player. Mikel has maintained that with good preparation and determination by the players, the Super Eagles could be crowned African champions in South Africa for a third time. However, he has not ruled out a few shocks at the tournament in South Africa, tipping defending champions Zambia and West African islanders from Cape Verde, who knocked out four-time champions Cameroon, to cause a few upsets.
Here's his interview with FIFA.com:

Fresh War Errupt Between President Jonathan and VP, Sambo

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A cold war brewing between President Goodluck Jonathan and Vice President Namadi Sambo came out in the open last weekend as the two political figures attended two different events with their political allies.
Mr. Jonathan was in Yenagoa, the capital of Bayelsa State, to bury his brother, Meni, while Vice President Sambo was in Kaduna to give his two daughters, Aisha and Huwaila, out in marriage. A top official of the Peoples Democratic Party told SaharaReporters that many members of the party were baffled that the president fixed the burial of his brother on the same day that his vice president had set for his two daughters’ marriage. SaharaReporters learnt that Mr. Sambo’s daughters’ wedding had been scheduled months ago.