LIFESTYLE

       HOW TO EAT HEALTHY WITHOUT DIETING.
Eating healthy can be easy, tasty and inexpensive if you stick to some simple guidelines.

Who isn’t trying to eat healthy these days?
After all, it can help reduce your risk of heart disease, stroke and lots of other things you’d rather avoid. The good news is, eating right doesn’t have to be hard or require you to give up things you love. It’s all about making smart choices to build an overall healthy dietary pattern.

Here are some simple ways you and your family can eat healthier:

INCLUDE
Fruits and vegetables
Whole grains
Beans and legumes
Nuts and seeds
Fish (preferably oily fish with lots of omega-3 fatty acids), skinless poultry, and plant-based alternatives
Low-fat and fat-free dairy products
Healthier fats and non-tropical oils

LIMIT
Sweets and added sugars, especially sugary drinks
Sodium and salt
Saturated fat
Fatty or processed meats – if you choose to eat meat, select leaner cuts

AVOID
Trans fat and partially hydrogenated oils

TIPS
Choose mindfully, even with healthier foods. Ingredients and nutrient content can vary a lot.
Read labels. Compare nutrition information on package labels and select products with the lowest amounts of sodium, added sugars, saturated fat and trans fat, and no partially hydrogenated oils.
Watch your calories. To maintain a healthy weight, eat only as many calories as you use up through physical activity. If you want to lose weight, take in fewer calories or burn more calories.
Eat reasonable portions. Often this is less than you are served, especially when eating out.
Don’t dismiss entire food groups. Eat a wide variety of foods to get all the nutrients your body needs.
Cook and eat at home. You’ll have more control over ingredients and preparation methods.
Look for the Heart-Check mark to easily identify foods that can be part of an overall healthy eating pattern.

STYLE WITH ALPHY'S CAUSE

HOW TO END GENDER BASED VIOLENCE IN KENYA.

Gender based violence was commonly known to be a serious violation against women but today, the violation also affects men and boys. This kind of violence comes in many form which includes: physical violence, sexual assault, child marriages among others. The issue has continuously risen over the past till now and is creating a lot of negative impact on the nation since it has no socio-economic boundaries. Its best if we start preventing it earlier enough before it comes to destroy us because as they say, prevention is better than cure, and this can be done through the following ways:

Ending gender based violence begins by first addressing its roots. This is done by preventing it an early age by working with both boys and girls so as to promote  respectful positions and gender equality. Working with the youths is the best way to faster the sustained process in preventing and eradicating gender based violence through the promotion of gender equality, women empowerment and enjoyment of their human right.

Gender Based Violence can be ended through creating awareness and community mobilization through different platforms. Media platforms is one of the best medium that can be used to put the message across because a higher number of today's population has an access to television. radio, newspapers, phones, social media and even magazines. These platforms can be used to sensitize the public on the effective strategy of preventing gender based violence. The public can be educated on the different ways through which they can deal with the issues of gender based violence by informing them on the proper channels they can use to report any form of abuse in case they come across.

Through Civic Education, we can be able to deal with gender based violence. A formal education program should be developed for a purpose of engaging young people in the effort to prevent and end gender based violence. This will be able to provide them with the tool and knowledge to understand the root cause of all this forms of violence in their communities so as to find ways through which they can deal with them adequately and to learn where to access support if violence is experienced.

The government should also come in as well and put strong legal and policy reforms. Whenever one is found abusing this reforms and policies against gender based violence should be punished severely. This will be able to instinct fear to anyone out there who is violating and abusing human rights.When strict laws and order are put in place, the act of gender violence will reduce.

To be able to build a better and more inclusive future for everyone, the above reforms should be put into action so as to prevent and to completely do away with gender violence. Everyone is equal and important before God and humanity at large regardless of their age, social class, gender, tribe and race. Each on of us has a role to play in building our nation. Gender Based Violence should come out of our way and allow us to build our country for the benefit of us all and our future generation.