Keshi says countries waiting to hire him

Again, coach Stephen Keshi has said that he has several countries waiting to hire him should he be asked to quit by Nigeria.

Keshi has come under heavy criticisms as his team have recorded a mere point from an available nine in the AFCON 2015 qualifiers.

The former Eagles captain, who is on the job without a contract, told AfricanFootball.com, "It's not about the game, it's about other personal stuff. So, if tomorrow they say Keshi leave, there is no shaking because other two, three countries are waiting (for me).

"My job is about hire and fire.

"Right now I have been to other places I have coached before I have not been fired. If it comes down to Nigeria, I have been here before, qualified Nigeria for 2002 World Cup with Amodu Shaibu, we were asked to leave."

Keshi has also handled Togo and Mali.

And recently his agent claimed oil-rich Gabon, Angola and Equatorial Guinea have tabled offers for him. The Nigerian coach has said many times that he had offers and Nigerians are bewildered why he has not taken any of the several offers rather than hanging on with the Nigerian team without a contract.

How to cut down on sugar in your diet

We Britons really do eat too much sugar: 700g of the sweet stuff a week – that's an average of 140 teaspoons per person.
Our love affair with sugar can mean that many of us are getting too many calories, which is one of the causes behind our ever-expanding waistlines.
Most of us could do with eating less sugar, particularly added sugar. But many habits, especially ones we like, are so hard to kick.
Dietitian Alison Hornby says: "Identify the sources of sugar in your diet, and decide what to cut out completely and what to cut down on.
"You don't need to cut down on sugars found in fruit or dairy products because these foods contain lots of nutrients that are good for us.
"It's the food high in added sugar, such as fizzy drinks, which contain lots of calories but few other nutrients that we should be trying to consume less of."

Added sugars shouldn't make up more than 10% of the energy (calorie intake) you get from food and drink each day. That's about 70g for men and 50g for women.  labels tell you how much sugar a food contains. If an item's total sugar content is over 22.5g per 100g, it is high in sugar. Anything under 5g of total sugar per 100g is low.

"Get used to reading food labels and comparing products to choose the healthier option," says Alison.
"Watch out for other words used to describe added sugar* in the ingredients list."

*Sugar's many guises

There are lots of different ways added sugar can be listed on ingredients labels such as:

• sucrose
• glucose
• fructose
• maltose
• molasses
• hydrolysed starch
• invert sugar
• corn syrup
• honey

Watch out for them on the ingredients list

Cutting down on sugar doesn't have to mean going cold turkey.
There are lots of small changes you can make, which over the course of a day can add up and make quite a difference.
Here are some simple tips to help you gradually cut down on the amount of added sugar in your diet.

Breakfast

Many breakfast cereals are high in sugar, with some containing up to 37% in sugar. Try switching to lower sugar cereals or those with no added sugar, such as:

• plain porridge
• plain whole wheat cereal biscuits
• plain shredded whole grain pillows

Swapping a bowl of sugary breakfast cereal for plain cereal could cut out 70g of sugar (up to 22 sugar cubes) from your diet over a week.
Porridge oats are cheap and contain vitamins, minerals and fibre. Make porridge with semi-skimmed, 1% or skimmed milk, or water. If you usually add sugar, try adding a few chopped dried apricots or a sliced or mashed banana instead.
For a more gradual option, you could eat sugary cereals and plain cereals on alternate days or mix both in the same bowl.
If you add sugar to your cereal, you could try adding less. Or, you could eat a smaller portion and add some chopped fruit such as a pear or banana, which is an easy way of getting some of your 5 A DAY.
If toast is your breakfast staple, try wholemeal or granary bread (which is higher in fibre than white bread) and see if you can get by with a little less of your usual spreads (jam, marmalade, honey, chocolate spread) or try sugar-free or lower-sugar options.

Main meals

If you don't consider yourself to have a sweet tooth and avoid sugary drinks, you may still be eating more sugar than you think. Many foods that we don't consider to be sweet contain a surprisingly large amount of sugar.
Some ready-made soups, stir-in sauces and ready meals can also be higher in sugar than you think. Some of this sugar will come from the fruit and vegetables they contain, such as tomatoes – which we don't need to cut down on – but sugar is often added for flavour. A third of an average-sized jar of pasta sauce (roughly 150g) can contain over 13g of sugar, including added sugar, the equivalent of three teaspoons of sugar.
When eating out or buying takeaways watch out for dishes that are typically high in sugar, such as sweet and sour dishes, sweet chilli dishes and some curry sauces and salads with dressings such as salad cream, which can be high in sugar.
Condiments and sauces such as ketchup can have as much as 23g of sugar in 100g – roughly half a teaspoon per serving. These foods are usually served in small quantities but if eaten every day, the sugar count can add up.
Get tips on making healthier choices when buying takeaway food and eating out.

Some packaging uses a colour-coded system which makes it easy to choose foods that are lower in sugar, salt and fat. Look for more "greens" and "ambers" and fewer "reds" in your shopping basket

Snacks

Healthier snack options are those without added sugar such as fruit (fresh, dried, tinned or frozen), unsalted nuts, unsalted rice cakes, oatcakes or homemade plain popcorn. For more ideas,
If you're not ready to give up your favourite flavours you could start by having less. Instead of two biscuits in one sitting, try having one. If your snack has two bars, have one and share the other or save it for another day. "If you're an 'all-or-nothing' type of person, you could find something to do to take your mind off food on some days of the week," says Alison.
When shopping, look out for lower-sugar (and lower-fat) versions of your favourite snacks. Buy smaller packs or skip the family bags and just go for the normal sized one instead.
Here are some lower-calorie substitutes for some popular snacks:

• Cereal bar – despite their healthy image, many cereal bars can be high in sugar and fat. Look out for bars that are lower in sugar, fat and salt. Or try this fruity granola bar recipe to make your own.
• Chocolate – swap for a lower-calorie hot instant chocolate drink. You can also get chocolate with coffee, and chocolate with malt varieties.
• Biscuits – swap for oatcakes, oat biscuits or unsalted rice cakes, which also provide fibre.
• Sweets – try dried fruit such as raisins, sultanas, dates, apricots or figs, which all count towards your 5 A DAY.
• Cake – swap for a plain currant bun, fruit scone or malt loaf. If you add toppings or spreads, use them sparingly or choose lower-fat and lower-sugar varieties.

Drinks

Nearly a quarter of our added sugar in our diets comes from sugary drinks such as fizzy drinks, sweetened juices, squashes and cordials. A 500ml bottle of cola contains the equivalent of 17 cubes of sugar. Try sugar-free varieties or better yet, water, lower-fat milk, or soda water with a splash of fruit juice.
If you take sugar in tea or coffee, gradually reduce the amount until you can cut it out altogether or try swapping to sweeteners instead. Try some new flavours with herbal teas or make your own with hot water and a slice of lemon or ginger.
Don't drink all your fruit. Like fizzy drinks, fruit juice can be high in sugar. When juice is extracted from the whole fruit to make fruit juice, sugar is released and this can cause damage to our teeth.
Drinking fruit juice doesn't fill you up as much as eating fruit. It takes about two-and-a-half oranges to make a glass of juice. But a glass of juice isn't as filling as eating two-and-a-half oranges because the fibre in the fruit makes you feel fuller for longer. However, fruit juices do contain vitamins and minerals, and a 150ml glass of unsweetened 100% fruit or vegetable juice counts as one of your 5 A DAY. Remember, fruit juice only counts as a maximum of one of your 5 A DAY, even if you have more than one glass. Even unsweetened fruit juice is sugary, so try to drink no more than one glass (about 150ml) of fruit juice each day.
If the idea of switching to water feels a drastic departure, you could try flavouring it with a slice of lemon, lime or a splash of fruit juice. Watch out for the sugar content in flavoured water drinks. A 500ml  glass of some brands contains 15g of sugar, the equivalent of nearly four teaspoons of sugar.

Dessert

Work out some ground rules. Do you need to have dessert every day? How about only having dessert after your evening meal, or only eating dessert on odd days of the month, or only on weekends, or only at restaurants?
Do you have to have chocolate, biscuits and cake every day? If you had this type of sugary snack less often, would you actually enjoy it more?
Less sugary desserts include fruit (fresh, frozen, dried or tinned – choose those canned in juice rather than syrup), lower-fat and sugar rice pudding and plain lower-fat yoghurt. Watch out for added sugar content. Lower fat doesn't necessarily mean low sugar. Some lower-fat yoghurts can be sweetened with refined sugar, fruit juice concentrate, glucose and fructose syrup.
If you're stuck between choosing two desserts at the supermarket, why not compare the labels on both packages and go for the one with the lower amount of sugar.

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The facts about sugar

Most adults and children in the UK eat too much sugar. Cut down by eating fewer sugary foods, such as sweets, cakes and biscuits, and drinking fewer sugary soft drinks.

Sugars occur naturally in foods such as fruit and milk, but we don't need to cut down on these types of sugars.
Sugars are also added to a wide range of foods, such as sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods that we should cut down on.

Why cut down on sugars?

Evidence from the National Diet and Nutrition Survey shows that most adults and children eat more sugar than is recommended as part of a healthy balanced diet.
Many foods that contain added sugars (and often have few other nutrients) are also high in energy, which is measured in either kilojoules (kJ) or calories (kcal). Eating these foods often can contribute to you becoming overweight.
Being overweight can increase your risk of health conditions such as:

• heart disease
• type 2 diabetes

To eat a healthy, balanced diet, we should eat these types of foods only occasionally, and get the majority of our calories from other kinds of foods such as starchy foods and fruits and vegetables. Learn more in A balanced diet.
Sugary foods and drinks can also cause tooth decay, especially if you eat them between meals. The longer the sugary food is in contact with the teeth, the more damage it can cause.
The sugars found naturally in whole fruit are less likely to cause tooth decay because the sugars are contained within the structure of the fruit. But when fruit is juiced or blended, the sugars are released. Once released, these sugars can damage teeth, especially if fruit juice is drunk frequently. Even unsweetened fruit juice is sugary, so try to drink no more than one glass (about 150ml) of fruit juice each day.
Fruit juice is still a healthy choice, and counts as one of your recommended daily five portions of fruit and vegetables. But it is best to drink fruit juice at mealtimes in order to minimise damage to your teeth.

Tips to cut down on sugars

For a healthy, balanced diet, cut down on foods and drinks containing added sugars.
These tips can help you cut down:

• Instead of sugary fizzy drinks and juice drinks, go for water or unsweetened fruit juice (remember to dilute these for children to further reduce the sugar).
• If you like fizzy drinks, try diluting fruit juice with sparkling water.
• Swap cakes or biscuits for a currant bun, scone or some malt loaf with low-fat spread.
• If you take sugar in hot drinks or add sugar to your breakfast cereal, gradually reduce the amount until you can cut it out altogether.
• Rather than spreading jam, marmalade, syrup, treacle or honey on your toast, try a low-fat spread, sliced banana or low-fat cream cheese instead.
• Check nutrition labels to help you pick the foods with less added sugar, or go for the low-sugar version.
• Try halving the sugar you use in your recipes – it works for most things except jam, meringues and ice cream.
• Choose tins of fruit in juice rather than syrup.
• Choose wholegrain breakfast cereals, but not those coated with sugar or honey.

Nutrition labels and sugars

Nutrition labels often tell you how much sugar a food contains. You can compare labels and choose foods that are lower in sugar.
Look for the "Carbohydrates (of which sugars)" figure in the nutrition label.

• high – over 22.5g of total sugars per 100g
• low – 5g of total sugars or less per 100g

If the amount of sugars per 100g is between these figures, then that is a medium level of sugars.
The sugars figure in the nutrition label is the total amount of sugars in the food. It includes sugars from fruit and milk, as well as the sugars that have been added.
A food containing lots of fruit or milk will be a healthier choice than one that contains lots of added sugars, even if the two products contain the same total amount of sugars. You can tell if the food contains lots of added sugars by checking the ingredients list (see below).
Sometimes you will see a figure for "Carbohydrates", and not for "Carbohydrates (of which sugars)".
The "Carbohydrates" figure will also include starchy carbohydrates, so you can't use it to work out the sugar content. In this case, check the ingredients list to see if the food is high in added sugars.

Labels on the front of packaging

There are labels containing nutrition information on the front of some food packaging.
This includes labels that use red, amber and green colour-coding and advice on reference intakes (RI) of some nutrients, which can include sugar.
Labels that include colour-coding allow you to see at a glance if the food is high, medium or low in sugars.

• red = high
• amber = medium
• green = low

Some labels on the front of packaging will display the amount of sugar in the food as a proportion of the RI. RIs are guidelines about the approximate amount of particular nutrients required for a healthy diet.

.

Ingredients list

You can get an idea of whether a food is high in added sugars by looking at the ingredients list. Added sugars must be included in the ingredients list, which always starts with the biggest ingredient. This means that if you see sugar near the top of the list, you know the food is likely to be high in added sugars.
Watch out for other words used to describe added sugars, such as sucrose, glucose, fructose, maltose, hydrolysed starch and invert sugar, corn syrup and honey.

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9 Foods to Help You Lose Weight

Delicious foods that help you diet? It sounds too good to be true.
No doubt: Weight loss comes down to simple math. You have to eat fewer calories than you burn.
"Certain foods can help you shed body weight," says Heather Mangieri, RD, a spokeswoman for the Academy of Nutrition and Dietetics, "because they help you feel full longer and help curb cravings."
Some even kick up your metabolism. So take this list when you go to the supermarket:

Continue reading below...

1. Beans

Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.

2. Soup

Start a meal with a cup of soup, and you may end up eating less. It doesn't matter if the soup is chunky or pureed, as long as it's broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.

3. Dark Chocolate

Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In one study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.

4. Pureed Vegetables

You can add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories you're eating, all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.

5. Eggs and Sausage

A protein-rich breakfast may help you resist snack attacks throughout the day.
In a study of a group of obese young women, those who started the day with 35 grams of protein -- that's probably way more than you're eating -- felt fuller right away. The women ate a 350-calorie breakfast that included eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast.

6. Nuts

For a great snack on the run, take a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts, they automatically eat less at later meals.

7. Apples

Skip the apple juice and the applesauce and opt instead for a crunchy apple. Whole fruit blunts appetite in a way that fruit juices and sauces don't.
One reason is that raw fruit has more fiber. Plus, chewing sends signals to your brain that you've eaten something substantial.

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Beyond Willpower: Diet Quality and Quantity Matter

It's no secret that the amount of calories people eat and drink has a direct impact on their weight: Consume the same number of calories that the body burns over time, and weight stays stable. Consume more than the body burns, weight goes up. Less, weight goes down. But what about the type of calories: Does it matter whether they come from specific nutrients—fat, protein, or carbohydrate? Specific foods—whole grains or potato chips? Specific diets—the Mediterranean diet or the "Twinkie" diet? And what about when or where people consume their calories: Does eating breakfast make it easier to control weight? Does eating at fast-food restaurants make it harder?
There's ample research on foods and diet patterns that protect against heart disease, stroke, diabetes, and other chronic conditions. The good news is that many of the foods that help prevent disease also seem to help with weight control—foods like whole grains, vegetables, fruits, and nuts. And many of the foods that increase disease risk—chief among them, refined grains and sugary drinks—are also factors in weight gain.Conventional wisdom says that since a calorie is a calorie, regardless of its source, the best advice for weight control is simply to eat less and exercise more. Yet emerging research suggests that some foods and eating patterns may make it easier to keep calories in check, while others may make people more likely to overeat.
This article briefly reviews the research on dietary intake and weight control, highlighting diet strategies that also help prevent chronic disease.

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Macronutrients and Weight: Do Carbs, Protein, or Fat Matter?

When people eat controlled diets in laboratory studies, the percentage of calories from fat, protein, and carbohydrate do not seem to matter for weight loss. In studies where people can freely choose what they eat, there may be some benefits to a higher protein, lower carbohydrate approach. For chronic disease prevention, though, the quality and food sources of these nutrients matters more than their relative quantity in the diet. And the latest research suggests that the same diet quality message applies for weight control.

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