10-Year-Old Violinist Leah Flynn for Aretha Franklin

Leah Flynn, 10, is a violin prodigy who began playing the instrument at 5 years old. The music enthusiast paid respect to Aretha Franklin, by performing a violin rendition of her 1967 hit single, “(You Make Me Feel Like A Natural Woman).”

Flynn is the daughter of Jamaican-born parents Paula and Lennox Flynn. Her father, a pianist and organist,  became a stay-at-home dad and music coach after suffering a stroke when Paula was just three months pregnant with their daughter. The 10-year-old became a member of Orlando, Florida’s Metropolitan Area Youth Symphony in 2013.  She also served as the concertmaster for the Intermezzo group nine months in 2015.

In 2017, the family started Hearts for Strings, a foundation to help spread the power and love of music especially in the African-American community.
By: Christina Santi

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The post 10-Year-Old Violinist Leah Flynn for Aretha Franklin appeared first on Good News Jamaica.


Source: Caribbean News

Global star Tarrus Riley new Uganda Cricket Ambassador

For American-born Jamaican Tarrus Riley, cricket flows in his blood. Even before he could say anything, the Reggae Artiste was visibly excited to catch some action as Uganda’s African champions played out in a duel dubbed ‘Tarrus Riley Cricket Carnival’ at Lugogo yesterday.

His attention was undivided at the boundary as he got animated between the beautiful shots played and animated wicket celebrations by the girls. And Riley welcomed the appointment as Uganda Cricket Association (UCA)’s new global brand ambassador.

“It is part of me to support young guys and give them a chance and inspiration,” Riley answered when asked on his unrelenting role to lend a hand to several charitable causes across the globe.
“Music and sports rhyme along together. It is a good feeling being in Uganda. Watching the girls play makes me feel joy and for the girls to know someone like me is cheering for them makes them work harder to achieve success. Uganda is just like home and I am having the time of my life.”

Jazz Safari’s Tshaka Mayanja, whose brand sponsors the Men and Women’s National League for the last five years, said Jazz Safari was intent on promoting talent with a special attachment to women’s cricket.
“We are going to be here for long time in the future and Tarrus (Riley), too.

He is willing to lend a hand in whichever way he can. Uganda cricket can bank on him as they continue to strive for success. We urge you to give back in equal measure by turning up in droves for the Swangz Avenue Concert of The Year here on Friday,” said Mayanja.

UCA Board Women’s Representative Mary Makumbi handed over to the 39-year-old superstar with a Lady Cricket Cranes cap and jersey emblazoned with No.1 for his new role. And then captain Kevin Awino and assistant skipper Janet Mbabazi presented to him the two trophies Uganda won in United Arab Emirates and Windhoek, Namibia, where they won the African title last year.

By: Innocent Ndawula & Darren Allan Kyeyune

Original Article Found Here

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The post Global star Tarrus Riley new Uganda Cricket Ambassador appeared first on Good News Jamaica.


Source: Caribbean News

How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based

I remember when I cracked the code to fat loss.It was in June 2015 and I was staring in the mirror. Traces of a sixpack had become visible. It was my first time I’d ever seen them. Ever.Since that moment on, my friends asked me jealously over and over again: “How did you do it?”I thanked them all. But they wouldn’t understand. Weight loss is simple, but not easy.

How I started the vegan bodybuilding diet

It was in the beginning of 2015 that I’d made the scary decision to stop eating animal products and started the vegan bodybuilding diet. I was a meat-head before.Poultry and rice in a tupperware was the only thing that I’d known. Readily packaged in my lunch box every morning before I left the house. While I did gain muscles with that diet I’ve felt unfulfilled. I had a lethargic attitude, with little energy.– “Is this what my life is going to be like?” I’d started to ask myself.I didn’t feel I could reach any destination with the little drive and constant fatigue that I had. People called me “Aschess” way back in high school. It’s the swiss-german word for having no drive. No interest. No direction.I didn’t have any direction. Nor did I feel I wanted to.Only later did I realize that it could all be linked to my eating habits. I was eating poison, not fuel. In hindsight, I was a monkey.

The pleasure-chasing money

Farmers and hunters in third world countries have been catching monkeys for centuries. The way they do it is by setting up a trap. A container, filled with fruits.The container contains two holes, one on the top, one on the bottom. The hole on the top is not big enough to get the food out, the fruits get sneaked in from the bottom by the trap-setters.Then they wait. Every once in a while a monkey approaches and tries desperately to retrieve the fruit through the top-hole. The farmers or hunters slowly move in but the monkey can’t let go of the fruit. It got competing demands.The monkey wants to keep the fruit more than it wants to keep its freedom. At the moment of life or death, it couldn’t let go of the enticing promise.If the monkey just surrendered what it was holding onto, it would be living a free life. At the sight of the dangerous humans, it could have dropped the food, pull out his limbs and flee the scene. Yet it didn’t. It couldn’t.Monkeys get caught with pleasure traps.Little did I know that I was also caught in a pleasure trap set up by the food industry.

Pleasure vs Motivation

I am not a big fan of Sigmund Freud and his theories. Yet what I agree with him on is that every human being deals with competing interests.At 2am in the morning, we decide that we want to better our life in an instant. The next day we catch ourselves scrolling mindlessly through Facebook.This phenomena can be explained by the motivational triad. Living beings are motivated by three things:

  1. Pleasure seeking
  2. Pain avoidance
  3. Energy conservation

These 3 motivators are omnipresent. We want to get in better shape because we seek the envious stares of our friends at the beach – we seek pleasure. Or because we hate seeing an unhealthy number on the weighing scale – pain avoidance.But probably one of the strongest motivators is energy conservation. We want to spend as little energy as we possibly can.If we expended energy like no tomorrow, we would’ve not be able to survive in scarce times.

Are you eating fuel or poison?

Our food choices are based on the motivational triad. We seek energy-dense, easy to eat food that give us maximum mouth pleasure. That’s why Nutella is so popular all around the world.Nutella is a snack, carefully formulated to appeal to our innate pleasure seeking and energy conservation factors. It’s perfectly manufactured to make us addictive.If we want to live healthy, lose weight and keep hunger at bay while eating plant-based, we have to eat fuel, not poison.

Eat fuel: The 3 distinctive factors

Filter your foods through these 3 filters and they will help you keep hunger at bay and lose weight. This helps you avoid the pleasure trap.

Filter #1: It’s vegan.

“First, nutrition is the master key to human health. Second, what most of us think of as proper nutrition—isn’t.” — Dr. Colin Campbell

If there’s one thing we have to realize, it’s that meat and dairy is not a super package.There is not a single gram of fiber to be found in animal products. Fiber helps us feel satiated and feeds our healthy gut microbiome. Also plant-based foods have up to 33 times more antioxidans than animal products.((Nutrition Journal: The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide))

Filter #2: It’s unprocessed.

Mother Nature’s powers cannot be stuffed into a pill. — Dr. Michael Greger, MD

The food is not fancy packaged. Most of the best food choices can be found in the produce isle.In processed foods we can often find added salt, sugar and other artifical sweeteners. Processed foods (even when vegan) also often contain less fiber. For example brown rice is to be preferred over white rice, because white rice is a processed product. It’s fiber content is greatly diminished.I have seen great results just by switching white rice with brown rice in my clients’ diets.

Filter #3: It’s solid.

All our calories should always come in solid form. This increases our satiety and is way more healthy.We should minimize our soda intake. Eliminating soda and smoothies out of our diets, for weight loss, can dramatically increase our progress.

What to eat in a day

This is a sample meal plan of how your day could look like. This meal plan is not meant to be followed 1:1. Pick what works for you and disregard what doesn’t.This day is taken out from my popular article:7-Day Vegan Diet Plan: Eat Healthy with Under 2,000 Calories per DayTotal stats of this plan is:1872 calories, 244g carbs (61%), 71g fat (18%), 85g protein (21%), 59g fiberFor the average women (5’4”, 126 pounds, moderately active, age: 26-45), this is a calorie deficit of about 100 calories.For the average men (5’10”, 154 pounds, moderately active, age: 26-45), this is a calorie deficit of about 700.((CNPP: Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level.))The goal deficit for sustainable weight loss is about 300 calories. For the most effective results, the average women should therefore eat a little bit less (minimize the nuts). And the average men should eat a little bit more (add handful of nuts and berries throughout the day).

Breakfast

Banana-Ginger-Pear-Bowl

(734 calories, 98g carbs, 27g fats, 32g protein, 20g fiber)Ingredients

  • 1 banana
  • 1 pear, stoned
  • 1 date, stoned
  • 3 tablespoons almonds
  • 1 tablespoon flaxseeds
  • 1 tablespoon hemp flour
  • 1/2 tablespoon carob powder
  • 1/2 tablespoon fresh ginger
  • 250ml soy milk

Steps

  1. Cut the banana, pear, dates and almonds into pieces (size to your personal liking).
  2. Put all the ingredients in a bowl.
  3. Add the soy milk.

Lunch

Green Salad with Edamame and Beets((Eating Well: Green Salad with Edamame & Beets))

(271 calories, 30g carbs, 8g fat, 21g protein, 12g fiber)Ingredients

  • 2 cups mixed greens
  • 1 cup shelled edamame
  • 1/2 medium beet, shredded
  • 1 Tbsp. chopped fresh cilantro

Steps

  1. Combine greens, edamame, beet and cilantro.
  2. Top with 2 tablespoons of olive oil and 2 tablespoons of apple cider vinegar.

Snack

Handful of Pecan Nuts

(301 calories, 6g carbs, 31g fat, 4g protein, 4g fiber)Ingredients

  • pecan nuts

Steps

  1. Put a handful of antioxidant-rich nuts in your hands.
  2. Then eat it. Simple.

Dinner

Rice, Kale and Beans Combination

(566 calories, 110 carbs, 5g fat, 28g protein, 23g fiber)Ingredients

  • 1 cup brown rice
  • 200g kale
  • 2 cups Kidney Beans

Steps

  1. Cook the brown rice and the kale in a medium-sized pot.
  2. Add the kidney beans in a pan with a little bit of water.
  3. When the ingredients are ready: Drain the water.
  4. Add a tablespoon of flaxseeds (approx. 50 calories) for extra crunchiness and health.

Conclusion

We humans are caught up in pleasure traps in our dietary decisions. Too often we eat food that is silently poisoning us. It’s time to stop being a monkey.We need to fuel our precious engine instead of clogging it. Spare parts are few and there’s a waiting list. Repairing costs are expensive, especially in countries with no health coverage.Therefore we should pay special attention to where our food comes from, it’s level of manufacturing and consistency of substance.This way, we’re not only fueling our body, we’re also paving our way to our best shape ever.
Source: Life Tips

Working in the Third Trimester (The Complete Survival Guide)

When it comes to the third trimester, you are tired and uncomfortable. You’re desperately ready for the baby to make his or her debut. But this final stretch of pregnancy symbolizes a whole lot more than fatigue followed by labor and delivery whilst you continue to work your 9-5.In the third trimester you’ll start experiencing things like big feet, blotchy skin, constipation, incontinence blurry vision, bleeding gums, lacking sleep, more sickness and leaking breasts!Cheers miracle making – we can’t wait, but this is about survival. Working in the third trimester could be tough for moms, but here’s how to not just survive but thrive through your third trimester at work.

The physiology during the third trimester

The third trimester, starting at 28 weeks, comes along with a whole host of new changes in your body. The size and weight of your bundle of joy grows, consequently you’ll be kicked internally, experience lower back pain and/or pelvic pain due to the change in your centre of gravity and have a tiny person using your bladder as a cushion.Accompanying that you’ll experience swelling in your ankles, feet and hands as well as delightful disruptions in your sleep. Emotions run high and stress can elevate as you await, somewhat anxiously, the inevitable upturn of your life.You may feel as if time is running out to get everything ready, you’re not performing at your best at work and that you’re constantly tired.All of this is compounded by the physiological changes listed above and you’re guaranteed to be searching for gaining energy, vitality and maximise the rest of your time in work.It’s time to thrive at work – not just survive the third trimester.

Common obstacles at work in your third trimester

  • Clumsiness – That kind from disrupted sleep and leaves you feeling less than your best.
  • Difficulty concentrating and getting stuff done – Partly hormonal, partly lack of sleep, partly stress. All of this adds up to your mind jumping all over the place whilst at work and concentration lacking.
  • Discomfort at your desk or standing all day – Because as the weight at the front of your body increases it changes the positioning of your pelvis. The front dips forward to accommodate your bundle of joy which consequently puts pressure through your lumbar spine.
  • Frequent bathroom breaks – To pee and to try and poop as you experience constipation from a tiny person pressing on your bladder and intestines.
  • High stress levels with emotional outbursts – Because hormones and the (potential self imposed) expectations of what you’ve got to finish and do.
  • Forgetfulness – Baby brain is real. Combine the stress, the lack of sleep and any would become forgetful.
  • Pressure to complete tasks before you leave for maternity – Because you want to leave feeling accomplished and beneficial to your company.

How to survive and thrive

This really comes down to three parts: food, movement and mindfulness. There are several tools which I’ll discuss now.

Food

Whilst you’re growing a person, it’s important to realise that you needn’t ‘eat for two’. Simply adding an extra 300kCal per day is all that’s required.The most important thing to bear in mind is food quality – so enjoying a whole foods, varied diet with plenty of green vegetables, fish, smart carbohydrates and fibre.Washing this down with plenty of water. Having reached the third trimester I know you’ll be conscious of what you’re eating to provide the best for your unborn.You can use the following adjustments to make the best of your nutrition during this time.

  1. Eat small and frequent meals to allow for the compressed size of your stomach. This will reduce symptoms of heart burn and constipation.
  2. ‘Drink your food, chew your water’. Chew your food thoroughly so that it is completely combined with saliva beginning the digestion process. A good rule to use is to chew each mouthful 30 times. Chewing your water similarly combines the water with salvia so that it can be more easily absorbed by your body reducing swelling.
  3. Take time to eat away from your desk, which is something I recommend to everyone. This practice helps to lower stress, become more mindful of your meal and a mental break from your day to reduce stress.
  4. Drink so much water, which even though it means you’ll be nipping to the loo more frequently aids lymphatic flow. The lymphatic system is throughout the body and carries fluid, removes toxins and when blocked causes swollen joints. By drinking more you are turning the lymphatic system from a swamp like condition to a flowing river. This means your aching swollen joints will reduce.
  5. Focus on high nutrient dense foods which are high in volume to assist your satiety, concentration and fuel your baby’s growth. Because when you are fuelling right you feel right on the inside and out.

Movement

Regardless of whether your pregnant or not sitting OR standing ALL day isn’t good for your health. According to British Journal of Sports Medicine:((British Journal of Sports Medicine: Television viewing time and reduced life expectancy: a life table analysis))

“Every hour of television watched may reduce our lifespan by an average of 21.8 minutes. Smoking a cigarette, on the other hand, reduces our lifespan by about 11 minutes.”

The pain, clumsiness, foggy headedness, difficulty concentrating and stress of the third trimester can all be combated by movement.These movement tweaks can accompany your day whilst you’re working to thrive through your third trimester at work:

  1. Practicing breath work which will help in part to release the diaphragm which contributes to postural imbalances and has a further benefit of reducing stress. 3 to 5 times per day hug yourself wrapping your arms around your rib cage, breath into your hands so that your rib cage expands whilst keeping the shoulders down and relaxed. Breathe in for a count of 2 to 3 and out for a count of 4 to 5.
  2. Request an ergonomically suited chair to give you the utmost support taking pressure off leaning into uncomfortable positions to get closer to your computer screen to concentrate. Not only will this make your working environment more productive but it will also relieve pressure.
  3. Get up and move frequently either using a smart watch for movement tracking or setting reminders on your phone at least once per hour. Stand whilst you’re on the phone rather than remaining seated. By doing so you will improve circulation to reduce swelling as well as taking pressure off your joints.
  4. Stretch your hip flexors, the muscle at the front of your thighs. As your posture changes from the new weight distribution in your body, your quads become tight and consequently cause back pain. This is a big key hitter when it comes to removing back pain and boosting recovery post birth.
  5. Use a foam roller at your desk focusing on rolling your calves, quads, hips and chest. These areas are areas which, due to the postural changes, become very tight throughout pregnancy and beyond. Beginning foam rolling these areas now will reduce tension through your neck, shoulders and lower back whilst assisting drainage through your feet and ankles.

Mindfulness

Whatever type of birth plan you’re creating you’ll have spent and be spending time thinking of all you need to for the big day and time after. This energy that you’re putting out is essential for your peace of mind now and moving forwards.As your date comes nearer and closer by the day its more than likely your thoughts are ahead in that future. Being mindful to remain in the present is essential to remaining calm, thriving and surviving your last weeks of pregnancy.Here are four ways to remain mindful and present:

  1. Ask for help. Designate projects to people if you go into labour early. Reach out to your co-workers and delegate away things that add to your stress levels. Whilst asking for help can sometimes be uncomfortable and stressful, this habit will leave you feeling less stressed and comfortable in your role.
  2. Don’t overextend yourself as it’s ok to not promise the world. Slow down to get more done. By being realistic, you will not exhaust yourself aiming to reach unrealistic expectations leading up to your due date.
  3. Take mental health days especially if you already have kids at home. The need to get all the things done and look after the kids at the weekend can mean that you don’t have down days over the weekend. Taking time through the week will enable you to really rest and take time for yourself whilst you can.
  4. Dress comfortably in all the dresses, supportive shoes and layers. Because there is nothing more irritating than seams digging into you, tired feet and being too hot or too cold. When you’re comfortable, you’re less stressed and more calm. All good for bump and YOU.
  5. Don’t set a defined maternity leave date. Have a ball park but you may find that you become more fatigued sooner than you thought or if you start too soon that you’ll become too restless. Play by ear and listen to your body having open communication with your boss. This can massively reduce your stress and expectations enabling you to go with the flow more easily.

Final thoughts

Because this is the time that you have with yourself for the last time. You’ll have a tiny person to consume your time moving forwards. Using these three tips for each area can really help you be your best you throughout your life and work during your third trimester. It really is a time not only just to survive but to thrive.Look at each area and start with one tip to focus on for a week or two and see how it impacts your life. So for example picking to ‘drink your food, chew your water’, ‘practicing breath work’ and ‘asking for help’ are small steps that will make a huge difference.And the great thing about them is that they won’t ADD time to your day, they will actually take time and energy away. You already have to eat so eat with more consciousness. You already have to breathe so do it with awareness. You already have to do work, so ask for someone to help with what you’ve got.The third trimester is a time of anticipation and excitement for the baby’s arrival. Fear and worry about childbirth and caring for the baby after birth are common but needn’t interrupt your time at work. Using these techniques all good ways to prepare for childbirth and decrease anxiety.Some women may feel less attractive due to body changes, partner support and reassurance is very important during this time. Father’s may also feel anxious about their role in the childbirth process and question their ability to parent and provide for a larger family.Everyone may begin to feel impatient for the baby’s birth. Remember to enjoy your baby’s kicks inside you for these last few weeks and be sure to spend special time with your partner and other children- life is about to change!So, commit to yourself and do these practices and techniques for you, for now. By doing them, you’re alleviating pressure, removing pain and thriving your last trimester.
Source: Life Tips

Hacker Who Leaked Celebrities' Naked Photos Gets 8 Months in Prison

George Garofano (left)

The fourth celebrity hacker—who was charged earlier this year with hacking into over 250 Apple iCloud accounts belonged to Jennifer Lawrence and other Hollywood celebrities—has been sentenced to eight months in prison.

Earlier this year, George Garofano, 26, of North Branford, admitted to illegally obtaining credentials of his victims’ iCloud accounts using a phishing


Source: Tech Stuff For Real

Google 'Titan Security Key' Is Now On Sale For $50

Google just made its Titan Security Key available on its store for $50.

First announced last month at Google Cloud Next ’18 convention, Titan Security Key is a tiny USB device—similar to Yubico’s YubiKey—that offers hardware-based two-factor authentication (2FA) for online accounts with the highest level of protection against phishing attacks.

Google’s Titan Security Key is now widely


Source: Tech Stuff For Real

Science Fiction Author N.K. Jemisin Makes History at the Hugo Awards with 3rd win in a row for Best Novel

by Michael Schaub via latimes.com The winners of the Hugo Awards, considered some of the most prestigious science fiction and fantasy…
Source: Good Melanin News

Air Canada Suffers Data Breach — 20,000 Mobile App Users Affected

Air Canada has confirmed a data breach that may have affected about 20,000 customers of its 1.7 million mobile app users.

The company said it had “detected unusual log-in behavior” on its mobile app between August 22 and 24, during which the personal information for some of its customers “may potentially have been improperly accessed.”
<!– linkads –>
The exposed information contains basic


Source: Tech Stuff For Real

Instagram Adds 3 New Security Tools to Make its Platform More Secure

Instagram is growing quickly—and with the second most popular social media network in the world (behind just Facebook), the photo-sharing network absolutely dominates when it comes to user interactions.

And with great success comes great responsibility—responsibility to keep users’ accounts safe, responsibility to fight fake accounts and news, and responsibility of being transparent.

You


Source: Tech Stuff For Real

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