Cancer is such a staggering epidemic that is heartbreaking and mystifying in Rwanda and everywhere else in the world.

As we are slowly learning more about the causes, we are beginning to learn more about preventive measures. If any way a person can prevent cancer, then it is better done sooner than later.

According to Liz Armstrong, Guy Dauncey and Anne Wordsworth the authors of Cancer: 101 Solutions to a Preventable Epidemic; they suggest some common foods and drinks that would be good for cancer protection. Here are some of the suggestions.

• Cruciferous vegetables: Broccoli, cauliflower, cabbage, and Brussels sprouts. These score high for containing many anti-cancer substances, such as othiocyanates.

• Dark greens, such as spinach and romaine lettuce, for their fiber, foliate and a wide range of cancer-fighting carotenoids. Other dark colored veggies, too, such as beets and red cabbage.
• Legumes: beans, peas and lentils, for the saponins, protease inhibitors which are well important in preventing cancer.
• Garlic, onions, scallions, leeks and chives, for many anti-cancer substances including allicin.
• Green tea, for its anti-cancer catechins, a potent antioxidant.
• Tomatoes, for the famous flavenoid lycopene.
• Grapes and red wine, especially for the resveratrol.

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Many people wonder if taking tea is healthier than coffee but the truth is that both beverages carry their own set of research-backed benefits that may help you maintain your energy and health.

There is nothing like coffee is better than tea but I think it all goes back to you, what is your favorite? The following are the benefits of both coffee and tea.

• If you’re a fitness fanatic, you may want to swap out your supplement powder for a finely ground form of tea especially of green tea.  A Japanese study found that people who consumed green tea while following a moderate exercise program lost more abdominal fat than those who relied on exercise alone.
• Becoming a daily drinker of tea may extend your lifespan; according to research published in the Journal of the American Medical Association found that regular drinking of green tea reduces the risk of death from all causes.
• Green tea may help keep your teeth and gums healthy, according to a Japanese study that found that gulping more than one cup of tea per day helped prevent gingivitis and tooth loss.
• More than any other type of tea or coffee, green tea has by far the most cancer-fighting antioxidants (called polyphenols).

Coffee is by far also very good and the following are its benefits

• Three cups of coffee per day may help you keep Alzheimer’s disease at bay. A study published in the Journal of Alzheimer’s Disease discovered that older adults with Mild Cognitive Impairment—a common precursor to Alzheimer’s disease—who had higher levels of caffeine in their blood were able to delay the development of full-blown Alzheimer’s for several years.

• Research conducted from the Harvard School of Public Health found that a daily intake of four cups of coffee was enough to decrease a woman’s chances for developing depression by as much as 20 percent. women who drink coffee may be less likely to become depressed than their non-coffee drinking counterparts
• Swigging at least two cups of coffee each day may help prevent you from having a stroke. The bitter beverage has been shown to decrease a woman’s risk for having a stroke by 25 percent,
• Coffee is a good source of certain essential nutrients, including: potassium, magnesium and niacin.

If however, you’d prefer not to choose between the two, you can derive benefit from consuming both coffee and tea. Studies have indicated that both beverages may reduce a person’s risk of heart diseases, various types of cancer, and Type 2 diabetes.

Caffeine can be addicting, and over time you may need more and more to clear out your mental cobwebs. It may also raise blood pressure and increase symptoms of anxiety and insomnia in people prone to these issues.

The typical cup of coffee has nearly three times the amount of caffeine as green tea, so if you’re concerned about consuming too much of the stimulant, you may want to go with green tea or stick to a decaffeinated brew.

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commonly known as Mama Jackie in 1999.

She started it after going back to Uganda, but later came back to stay with her husband who was working from here.

It is situated on the Remera- Rwandex –Kigali city road near Good year as we commonly know the place just after the Job petroleum station about 5minutes from Kigali airport and 10minutes from the main city Kigali.

From this restaurant you will always get the best of our own local dishes that include steamed banana, cassava, sweet potatoes, Irish potatoes, steamed vegetables, posho.pillawo among other dishes. The food with the different type of sauce you may want is at 2000Rwf.

For sauce, you can get groundnuts, beans, beef, chicken peas which are all served with the type of food you order and according to your wish.

They also have chicken, beef and fish, in a box sauce pan which is locally known as “Akaboxi”.This is also served according to ones desire. Very good for people who go out and get hang over. this goes for about 2500 Rwf served with food of your choice still.

It’s not an organised buffet on a table but one can always make an order of the types of food she or he wants and within 5minutes your order will be served.

With their different types of food, they do offer outside catering services to people who may need them. If you have a wedding party, or any type of party you can always use Mama Jackie to get you all the local food you want if you plan on being local.

They also have breakfast of African tea and coffee as real Rwandan people, and I am sure you will like it with the different spices they put in case you like tea with spices.

The restaurant also has soft drinks like soda and water and fresh juice which are at a price of 400Rwf just like you would get them from anywhere else.

It is spacious enough hence you can decide to sit wherever you feel like sitting, from the inner part of it or even outside the restaurant and still you will feel comfortable.

The owner of this restaurant is a very jolly person so you will definitely not get a place with gloomy faces that might turn you off. You will always find smiling faces that will even add on you appetite. So if you want good customer care you had better gone to Mama Jackie, you will surely get it.

They also make pan cakes which can be served on breakfast or even pack for your kids, so sweet and nice the Ugandan type. For Rwandan from Uganda, these will always remind you of Uganda.

So now that you know where to find delicious local African food, and some nice pancakes “kabaragara” as we normally call them, why not go to Murisange restaurant for some. Am sure you will not be disappointed. You will always get the best from there.

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Onions are rich in antioxidants, thought to prevent cancer, diabetes, and even the common cold; onions are nothing if not a super food. But that’s not all they are, the same properties that make onions a great food to eat also make them great for other things like food, health and in homes. At the local markets a kilogram of onions is about Rwf400.

 Making onion tea is a great remedy for soothing sore throats. Boil water with onion peels in it (about 1 cup of water for the peels of 1/2 an onion), remove onion and serve.

If you have a cold, you can also cut an onion for small pieces, cover that with sugar and leave overnight. Come morning you will have great syrup!

Onions eases the Pain of Burns; rubbing onions onto burns helps soothe the pain.

Rubbing an onion on your skin is a simple way to repel bugs and rubbing onion onto bug bites and stings will help to ease the pain.

If you burned your rice and you’re afraid of serving it, make use of onions; simply place half of an onion on top of the rice. It will absorb the burned taste.

Preserve Avocados. Prevent your avocados from getting spoilt by storing them in a plastic airtight container with red onions. Place half of an onion in the container first, skin side up, and then place the avocado.

Polish Metal. Slice onion and then crush it. Combine crushed onion with water. With a cloth, dab it on the metal surface. Rub until clean.

Get Rid of that Paint Smell. Mix crushed onions with water and combats the unpleasant, and sometimes unhealthy, odors of paints and varnishes.

Clean your Grill. Chop an onion in half, and turn on your grill. Using a fork, glide the onion on the grill to scrub it clean.

Tip: To remove the smell of onions and garlic from your hands, under running cool water, rub the handle of a stainless butter knife between your hands. It works every time

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Akaboxi is local sauce that is prepared and boiled without one having to fry the meat. It is very good for people who have healthy problems and one could even make it at their place if they need it and cannot go out for it. It s very easy to make with very low effort since you just have to get the meat and put it in a box and with in an hour you will be enjoying this sauce.

Ingredients

Beef, goat’s meat, chicken groundnuts, fish among other types of meat.

A small sauce pan

Tomatoes

Onions,

Green pepper,

Carrots,

Salt,

Coat meal

How to make it

Get your saucepan and get the meat, start chopping it into small pieces of your choice, putting it in the saucepan. Get the tomatoes, onions, carrots, coat meal, green pepper and cut them mixing them with the meat in the saucepan and then add salt plus some little water. Get a bigger sauce pan from which you are going to boil your kabox from .get like banana fibres and lay them in the sauce pan and then put you kaboxi. Put on fire to boil for at least 1 and ½ or 2 hours, and then you can check it. If its ready then you can eat with the type of food you prepared be it banana, posho, rice among others. This is so good for you especially if you are pressure, diabetes and other health problems.

Burrito is a Mexican dish, usually prepared at meze fresh some hangout in kacyiru. Here is how to make burrito at home.

Ingredients

• Chapatti/tortilla
• Beans
• Vegetables, like cabbage, spinarch, avocado,
• Rice
• Beef, pork, chicken, vegetables
• Kacumbari [tomatoes, onions, green pepper]
• A bowl,
• some Irish potato crisps
• some sauce

How to roll your burrito.

This will depend on what type of meat you want to eat and everything you want to fill your burrito with.

Get your bowl, lay the chapatti there, and then start putting all the above ingredients as wanted. And then you can fold the chapatti in a preferred style. You may even get some potato crisps to make it more interesting and fun. With that you can now enjoy a homemade burrito together with your family at anytime. So delicious and easy to pack even to work.

A serene place one can go to after a very tiresome week is not any other than the Ninzi hill hotel. It is one hotel that is located in Kacyiru opposite Stipphotel after the Chinese wall restaurant as you are going to Umubano hotel or down to King Faisal hospital.

Hotel Ninzi has a cool place that can help one shake off the week’s stress from work or even home since it’s in such a quite place. You might think it is just isolated but no it just offers that coolness to its clients who maybe in need of it.

With there cheapest rooms you will always enjoy this hotel. Their rooms are at a low price of 70$ per night in a single room and 90$ per night in the executive rooms not quite like any other hotel in Kigali. You will always have a lot to save at this small but very nice hotel.

They have conference hall that can accommodate about 60 people at a low price still of Rwf 80000 with the block note books, pens and a white board which can be used by the people that are in the conference.

They offer meals of chicken which is known as the chicken Ninzi style and also Goat’s meat in a hot sauce plus their vegetable soup [soupe de legume] and classic chef salads. Their meals are prepared according to the day’s menu and according to the customers orders.

The hotel also has a very nice and quite bar which offers you with a variety of drinks from beers, spirits soft drinks among others.

Their waitresses and waiters are so good in their services right from the reception through the whole hotel. That means you will always get good reception at this hotel and good services. You will always feel welcome at this hotel.

The parking lot is not so big but available for the customers at anytime so you will not have to go and park your car at some other place at this hotel.

Ninzi hotel is such a quite place and I believe you will leave it very relaxed and happy if at all you happen to visit it with some little saved dime on you since their services are not so expensive.

Spaghetti Bolognese is a traditional Italian dish that is easily prepared .it takes about 1hr and all will be ready for you and your family. It is spaghetti served with baked tomatoes and beef. To make it for yourself at home you will need the following items.

Ingredients

• Spaghetti
• Minced meat
• Cheese
• Onions
• Tomatoes
• Green pepper
• Garlic
• Coat meal
• Butter
• Cooking oil

How to make it

Boil spaghetti in a reasonable saucepan and boil them until they are almost ready. Boil the minced meat until its ready too and then chop the onions, tomatoes, greenpepper, garlic, coatmeal .get another small sauce pan from which you are going to fry the minced meat from and heat it .add cooking oil of your choice and then onions frying the until the make a brownish color, add other ingredients and then add tomatoes and simmer until a tomato paste is formed. Then you can add the minced meat and simmer for about 15minutes.if you want your spaghetti somehow fried you can then get another saucepan and add some butter and then put the spaghetti there and simmer for 5minutes.after

How to serve it

Get a plate and pour the spaghetti there and then put the minced meat on top. After that you can the put the cheese and then put the substance in an oven or micro wave and warm it under a very low heat. Now get it and by this time it is ready for you to enjoy.

It’s very delicious and easy to make in just a few hours so why not try it at you home together with your family.

Mashed potatoes are an easy type of food to make and quick to cook it is an ultimate comfort food for all types of ages whether young or old. With the type of stew or sauce prepared to accompany the mashed potatoes you will feel so happy and feel the taste of them. Within an hour you will be enjoying the taste of the potatoes and the stew. Here is what you need to prepare the mashed potatoes.

Ingredients.

• The potatoes,
• Onions
• Butter or cooking oil
• Liver,
• Tomatoes
• Coatmeal, green pepper,
• Salt

How to prepare them

Peel the potatoes and cut them into pieces that are generally small that will not give you hard time while mashing the potatoes. Get them and put them in a bigger sauce pan adding some little salt, and boil them until they are ready. When they’re cooked through, the fork should easily slide into the potatoes with no resistance, and the potatoes should almost, but not totally, fall apart. Drain the potatoes so that there is no water remaining in them and then you can mash them while on a very low heat

After that get a smaller pot, heat it on fire adding oil and then fry the onions. When they are ready or with some brown color, add them to the pot which has the mashed potatoes and then mix them very well leaving them on that low heat. If you want to use butter, then you will have to add it when you have finished mashing the potatoes and mix them well on a low heat still.

get another pot from which you are going to make the liver gravy  and heat it adding oil, then onions,coatmeal,green pepper, and then later add the liver and leave it on heat for about 20minutes.

After that, your meal is ready and now it is time for you to enjoy it. Just a plate and then you are already there happy in a few minute. Get the mashed potatoes put them on a plate and add some gravy from the liver.

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If you are a  Rwandan from Uganda, am sure you will not like the type of posho that is prepared here.You will always want that type that is made and then put in banana leaves for a great flavor and of course this is the best for everyone since t is tasty and so delicious.

For steamed Posho and beans you will of course need a few things that will help you make it and here are a few of them

Ingredients.

• Maize flour,
• Banana fibers,
• Banana leaves,
• A big sauce pan,
• Beans well cooked,
• Ghee,
• Onions,
• Tomatoes
• Green pepper,
• Carrots,

How to prepare it.

Get a big sauce pan and add water and make it boil on strong heat. After the water has boiled get maize flour and add it to the water and the mingle until you think it is almost ready. Get another sauce pan where you are going to do the steaming from and put the banana fibers, adding water and then a banana leaf where you are going to lay the posho.After putting the posho there, get some other banana leaf that you are going to use to cover the posho and then after covering it put the sauce pan back on fire and let it boil for at least 1hour.

For the beans after preparing them just get a sauce pan put it on fire and then cut your onions add some little cooking oil and then the onions, tomatoes, green pepper, carrots frying them until they are ready and then add the beans and leave them on for about 10minutes.after the 10minutes then get the ghee and add a little to the beans sauce .this sauce will be so tasty and will smell so nice. After that now you can eat this steamed posho with ghee beans with your family and am sure you will never wish for any other dish apart from this even when it is your first time to try it out.

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 Mu rwego rwo kurushaho guteza imbere uburyo bw’imitangire ya serivisi inoze kandi yihuse mu karere ka Nyanza imwe muri moteli zaho izwi ku izina rya Motel Ideal n’abakozi bayo bemeranyije ko bazajya basinyana imihigo buri mukozi wese akayihigura mu gihe cy’umwaka, igikorwa cyabaye tariki 23/10/2012.

Imihigo ya Motel Ideal yakiriwe n’ubuyobozi bw’umurenge wa Busasamana

Ubuyobozi bwa Motel Ideal buvuga ko iyi gahunda y’imihigo bwasanze ari bumwe mu buryo bwatuma abakozi ikoresha batanga umusaruro  ushimishije yaba mu babagana babakeneyeho  servisi ndetse nayo ubwayo ikarushaho kugira umuvuduko mu iterambere.

Igikorwa cyo gusinyana n’abakozi bayo amasezerano y’imihigo ubuyobozi bwa Motel Ideal busobanura ko ari agashya bwigiye ku buyobozi bw’inzego bwite za leta cyane cyane mu buyobozi bw’inzego z’ibanze zegereye abaturage.

Nk’uko ubuyobozi bwa Motel Ideal bubivuga nta gihombo kibaho nko kuvunika ushaka amafaranga wajya kuyashakamo servisi ugahabwa iyo utishimiye kandi byarangiza ikakugiraho ingaruka yaba izako kanya cyangwa iz’igihe kirekire.

Abakozi ba Motel Ideal bagirwa inama z’uburyo bashobora kwakira neza ababagana

Urwego rwose rufite abarugana rugomba kurangwa na servisi inoze kandi yihuse kugira ngo abantu b’ingeri zitandukanye barusangemo ibyo bakeneye nk’uko Twagirayezu Michel Ragadi umuyobozi wa Motel Ideal yabivuze.

Ati: “ Mu bucuruzi byo biba bigomba kuba ari akarusho mu mitangire ya servisi inoze kandi yihuse kuko baba bakuzaniye amafaranga kandi niyo tuba dukeneye kugira ngo ibyo dukora bitera imbere”

Abakozi ba Motel Ideal bose uko ari 33 basinye ayo masezerano y’imihigo biyemeza ko bagomba kuyihigura mu gihe cy’umwaka wa 2012-2013.  Mu byo abo bakozi biyemeza buri wese mu kazi ke birimo kubaha amasaha y’akazi ndetse no kwakirana urugwiro ababagana bakabaha serivisi inoze kandi yihuse.

Ibindi bikubiye muri ayo masezerano bifatwa nka kirazira birimo gukoresha imvugo mbi mu kazi nk’aho umukozi ashobora kwihandagaza akabwira nabi umukiriya cyangwa akarangwa n’isuku nke ku buryo uwo yakiriye agenda abimunenga ndetse byagera no ku bandi bakaba bahacika.

Muganamfura Sylvestre umunyamabanga Nshingwabikorwa w’umurenge wa Busasamana mu karere ka Nyanza  mu ijambo rye yishimiye ko imihigo igenda irushaho kwifashishwa nk’uburyo butuma abakozi mu nzego zinyuranye batanga umusaruro.

Yashimiye ubuyobozi bwa Motel Ideal kuba bwaritegereje gahunda y’imihigo bakayikunda ndetse bukayigiraho uko abakozi bayo barushaho gutanga serivisi inoze kandi yihuse.

Yagize ati: “ Motel ideal muhorana udushya tukongera umubare w’ababagana kandi nta kindi usibye mukora usibye kureshya abantu mukabaha servisi nziza babkeneyeho”

Niyomusabye Aimé – Emmanuel wari uhagarariye urugaga rw’abikorera muri icyo gikorwa yatangaje ko imikorere y’iyo Motel Ideal itanga icyizere mu bikorera ku giti cyabo.

Ati: “ Ibi nibyo byatumye iyi motel ishyirwa ku rutonde rwa ba rwiyemezamirimo 15 batoranyijwe ku rwego rw’akarere bazahabwa amahugurwa mu buryo bwo kubongerera ubumenyi mu bya tekiniki”

Uyu mukozi w’urugaga rw’abikorera ku giti cyabo kimwe n’abamubanjirije bose basabye ko iyo ntambwe Motel Ideal yateye ikiyemeza kugirana imihigo n’abakozi bayo yababera umusingi w’iterambere.

Imihigo ni bumwe mu buryo bwatangijwe n’umukuru w’igihugu cy’u Rwanda, Paul Kagame hagamijwe kongera umusaruro w’abakozi bo mu nzego z’ubuyobozi bwite bwa leta.

In a bid to improve service delivery in Nyanza district, Ideal Motel management has agreed with the workers to sign one year performance contract.

Performance contracts (Imihigo) are contracts signed between the employer and the employees detailing what employees set as their targets within a certain period of time.

The event that was held on October 23^rd 2012 saw 33 employees of Ideal Motel pledge to be punctual, welcome customers with care, use decent language at work place and observe cleanliness.

Busasamana sector authorities review Motel Ideal performance contracts

Michel Ragadi Twagirayezu, Directing Manager of  Ideal Motel, revealed that signing performance contracts was perceived as a measure to encourage employees become more productive and ensure effective customer care services.

Signing performance contracts with workers was an inspiration from the government leadership sectors especially local leadership, he adds.

Motel Ideal premises in Nyanza district

“Every organization should possess effective and quick customer service. Its money which, customers bring you that is a tool for development of the business,” explains Twagirayezu.

Sylvestre Muganamfura, executive secretary of Busasamana sector commended how performance contracts are being used as a tool to increased yields in different organizations.

He thanked the management of Ideal Motel for introducing this program in their organization.

“Your innovation will attract customers towards your excellent service,” he adds.

Aimé – Emmanuel Niyomusabye, who had represented Private Sector Federation (PSF) at the event, noted that Ideal Motel management is promising in the private sector.

“This is why Ideal Motel was included among the 15 entrepreneurs chosen at district level to attend training intended to improve on their business skills.

Niyomusabye asked Ideal Motel administration to let performance contract signing be their foundation of development.

Performance contracts (Imihigo) was initiated by the President of Rwanda, H.E Paul Kagame with an aim of improving service delivery.

Spaghetti and the small fish commonly known as” indagara” here in our local language is a very easily made and nutritious recipe for both children and adults. If you want you can leave some soup in it or even drain it and make it as dry as you want. For children with some health problems as we all know these small fish are the best in fighting such health problems.to make this recipe it just takes few ingredients and cheap as it is every one would be able to make it at home for their families.

Ingredients

• A pack of spaghetti
• The small fish [indagara z’umunyu]
• Cooking oil,
• Carrots,
• Onions.
• Tomatoes,
• Green pepper,
• Salt,
• Plus all the spices that you may need.

How to prepare it.

Get a small sauce pan from which you are going to fry those fish, put it on the charcoal stove or any form of heat that you may have and heat it adding some little cooking oil and then onions which you will fry until the turn to a brownish color, and then add the green pepper, carrots, salt, plus all the other spices, after you see that they are ready, add the fish, and then water and let it boil. When it’s boiled, add the spaghetti, and then leave it to simmer until the spaghetti is ready. You may choose to leave it with some sauce or even to drain it, it will all depend on your choice, but with whatever you choose you will still get the best from this recipe.

When everything is ready, then you can start serving your family, and I believe with this type of food you will be able to keep you family health at all times. Remember to always use less cooking oil.

Mu nama yabaye taliki ya 26/10/2012, abagize ishyirahamwe  y’abafite Hotel, Bar, Restaurant n’amazu acumbikira abagenzi mu karere ka Rubavu bongeye gushishikarizwa kumenyekanisha ibyo bakora no guteza imbere ubucyerarugendo.

Akarere ka Rubavu niko karere kabarirwamo amahotel menshi n’amazu yakira abagenzi ariko amenshi ntamenyekana kubera kutimenyekanisha, ibyo bigatuma harimo abacyerarugendo badashobora kuyamenya cyangwa bikabagora kumenya aho bajya kandi hari ababakira.

Uretse amahotel akomeye yashoboye kubaka izina, ayandi mahoteli atimenyekanisha avuga ko adakunze kubona abayitabira, gusa ikibazo akaba atari ibura ry’abayitabira ahubwo ari ibikorwa byo kwimenyekanisha biba bitakozwe.

Denis Karera mu nama n’abafite amahotel, Bar, Restaurant n’amazu acumbikira abagenzi mu karere ka Rubavu

Nkuko byagarutsweho na Denis Karera, Perezida w’ishyirahamwe ry’abafite Hotel, Bar, Restaurant n’amazu acumbikira abagenzi mu karere ka Rubavu, ngo gukorera hamwe byongera imbaraga kandi bikabafasha kongera umusaruro w’akazi kabo kuburyo ufite abantu benshi ashobora kurangira undi kubera imikoranire myiza.

Denis Karera avuga ko kwamamaza ibikorwa bituma bamenyekana, ibi bikaba bikorwa na bacye, avuga ko nubwo kumenyekana ataribyo bikwiye ahubwo hagomba no gutwara serivise nziza kugira ngo uwo bakiriye n’ubutaha azagruke yishimye ariko ngo nabyo birakenewe, ibyo gutanga serivisi nziza bikaba biri no mu ntego z’ishyirahamwe ry’abafite Hotel, Bar, Restaurant n’amazu acumbikira abagenzi mu karere ka Rubavu.

Akarere ka Rubavu gafite ibikorwa byinshi nyaburanga byatuma bateza imbere ubucyerarugendo hatarebwe ikivu gusa hamwe n’umupaka wa Congo ahubwo abafite amahotel, Bar, Restaurant n’amazu acumbikira abagenzi mu karere ka Rubavu bakaba bagira n’ibindi bikorwa bereka bamucyerarugendo mu guteza imbere ubucyerarugendo nkuko byagarutsweho na Munyankindi Benoit umukozi wa RDB mu karere ka Rubavu, muri byo ngo harimo umusozi wa Rubavu umaze gutegurwa ndetse n’umusozi wa Nengo ufite amateka ajyanye n’intambara ya kabiri y’isi.

With the power bills in Rwanda being hiked by EWSA, people are thinking twice about refrigeration services and some even switch off refrigerators for the time being to be used only when necessary. The following foods do not need refrigeration and in fact they tend to do better in normal temperature places.

Potatoes

Refrigeration adversely affects their flavor, so store in the pantry in paper bags as plastic bags trap moisture in them and decays them in a little period of time. Most varieties do last three weeks.

Bread

The refrigerator dries it out fast. Instead, keep what you’ll eat within four days at room temperature and freeze the rest.

Onions

They do very well in any bag that allows air circulation in the pantry. But keep them away from potatoes, which emit moisture and gases that can cause onions to rot.

Garlic

garlic will do well and last for more than two months in the pantry. Store loose, so air can move around it.

Tomatoes

they can get mealy in the fridge, so leave them on a counter, out of plastic bags. If they are raw and you want to speed their ripening, store them in a paper bag, once ripe, they’ll last for about three days and if you want them to last more days, I guess you will have to switch on that fridge.

If you enjoy spending most of your time sipping a soda, you might want to break that habit because soda even diet soda is harmful to your body especially women. And the following are the reasons to why you should give up on taking sodas.

• Soda boosts your risk of serious disease. The extra waist fat that often comes with continuous sipping of sodas is linked to heart disease and diabetes type 2. A recent study in the Journal of Internal Medicine also tied a daily diet soda habit to a higher stroke risk.
• Regular soft drinks may cause cancer. According to the research conducted at the University Of Minnesota School Of Public Health; finds drinking two or more regular soft drinks per week doubles your risk of pancreatic cancer. Researchers speculate that the sugar overload from regular soda triggers insulin production that fuels cancer cell growth.
• New research from the American Heart Association finds that women are more vulnerable than men to the harmful effects of drinking two or more sugar-sweetened drinks including soda per day. Soda-sipping women are likely to have a larger waist size, higher “bad” LDL cholesterol, higher levels of triglycerides (harmful fatty acids that can cause heart disease), higher blood sugar, and lower “good” HDL cholesterol.
• Both regular and diet soft drinks are tied to obesity. People who drank diet sodas had a 70% greater increase in waist circumference over a few years compared to those who skipped soft drinks.
• It’s bad for your teeth. Sodas even diet soda is bad news because sugar isn’t the worst offender in soft drinks. The big culprit is soda’s high acid contents; phosphoric, malic, citric, and tartaric acid that bit off the tooth enamel. Citrus-flavored soft drinks are the worst as they dissolve enamel up to five times more than colas.
• It’s bad for your bones. The same acids that are bad for your teeth also coax calcium from your bones. That goes for regular and diet caffeinated soda. And if you cannot give up your Coke, you might want to add up calcium in your body.

Though peas are usually thought of as just a poor man’s meat or a side dish that puts ‘green’ on a person’s plate, Peas are really little power plants full of nutrition and good for your health. Although they are considered as vegetables, green peas are fruits since they contain seeds developed from a flower.

Fresh peas

They have many different uses and some of its uses are the following.

• Peas are essential in weight management as they are low in fat but high in nutrition especially lots of protein, fiber and micronutrients.
• Stomach cancer prevention; Peas contain high amounts of a health protective polyphenol called coumestrol. A study in Mexico City determined you only need 2 milligrams per day of this phytonutrient help prevent stomach cancer.
• Heart disease prevention; the many antioxidant and anti-inflammatory compounds in peas support healthy blood vessels. The amounts of vitamin B1 and folate, B2, B3, and B6 reduce homocysteine levels, which are a risk factor for heart disease.
• Peas are good for the environment as they work with bacteria in the soil to ‘fix’ nitrogen from the air and deposit it in the soil and reduce the need for artificial fertilizers. After harvesting peas, the remaining plant easily breaks down to create more organic fertilizer for the soil and peas are also able to grow on minimal moisture.
• The high fiber content in peas Prevent constipation, improving bowel health and peristalsis.

When buying peas which is very common in local markets, always remember that dry peas have almost twice the protein content of green peas and the fresher the peas the better, as the sugar content transforms into starch.

Parsley has far more virtues than a bit of green to dress up a diner plate. Parsley is enormously rich in vitamin C and antioxidants, and has natural anti-inflammatory properties to keep arthritis at bay.

The wealth of vitamin C in parsley which is the highest concentration of the stuff in this green vegetable makes it a great immune booster, and a healthy amount of vitamin A also helps restore and maintain your health.

Moving parsley into your diet without overwhelming everything you eat can be a challenge but one worth taking. Parsley goes well with egg dishes, soups, as well as fish. You can also throw a bit of raw parsley into salad to give it more of a bite.

Adherents say it treats everything from weight loss to gall stones. But like all good things, moderation is the key. Evidently too much parsley can have some side effects, so it is best to be judicious in your parsley enthusiasm.

It has other many health benefits and the following are some of them

• Reduces inflammation
• It may also inhibit tumor-cell growth
• Stimulates digestion
• Helps with menstrual complaints
• Tea may help control high blood pressure
• Used for ailments of the lower urinary tract
• Helps to prevent kidney stones
• Helps to cleanse the blood while boosting circulation
• It may also help after childbirth in promoting lactation

Although apples have always been acknowledged as very good for a person’s health, but what makes these fruits much more important than just a healthy supplement to the diet?

According to the study that was led by Professor Chen Zhen Yu of the Faculty of Science at the Chinese University of Hong Kong; apples have substances known as antioxidants that can combat the damaging substances generated in a person’s body, which are known as free radicals that cause undesirable changes and speed up the aging process.

Most fruits and vegetables people eat especially brightly coloured foods like tomatoes, broccoli, and apples are also excellent sources of antioxidants.

Apples are special as they reduce the risk of colon cancer, prostate cancer and lung cancer. This is because apples contain over 200 nutrients in larger amounts including potassium, which aids in the water balance of the body and for good functioning of the muscles.

This fruit is a good source of many vitamins especially vitamin C, it also contains 8-14% natural fruit sugar called fructose. Fructose is a simple sugar that gives the apple its sweetness.

Though simple, and unlike most other simple sugars, the sugar of an apple is broken down slowly over time. This, when combined with the fiber of the apples, helps the blood sugar levels remain stable and it is what ends up being converted to natural energy for the body.

Apples are one of the richest sources of flavonoids helping in the prevention of heart disease and stroke. Eating the skin of the apple ensures healthy doses of flavonoids called quercetin that boosts memory and phlorizin which helps in the prevention of bone loss during menopause and also reduces lung cancer risk.

To get the most goodness out of apples you need to eat them with the skin on, apples are great sources of fiber, they aid weight loss program, can help lower cholesterol, reduces the risk of diabetes and even the risk of pancreatic cancer.

it seems like a very good idea to follow the advice of the 19^thcentury Welshmen and eat ”an apple a day” for better health as a way of supporting the Rwanda government program of better health and much so since apples have been introduced in Rwandan agriculture industry.

Watermelon is a good fruit liked by many and available in all local markets of Rwanda. It is the most delicious and watery fruit you will find and apart from quenching your thirst on a sunny day, watermelons are very nutritious and worth including on your shopping list.

Watermelons are sources of vitamin B, vitamin largely responsible for the body’s energy production. Given the large amount of magnesium and potassium, watermelon can easily replace any energy drink that causes dehydration through increased caffeine content.
Watermelon is formed in 92% of water, so if you want to lose weight, it is the perfect food , one which will give you more energy, increased immunity, a healthy portion of antioxidants as well as many minerals and vitamins, all helping you keep yourself in a form and stay away from diseases.

Because of vitamins A and C, and lycopene content in watermelon, this fruit prevents tumours, especially in the oesophagus, prostate or colon, protecting you from heart disease, asthma, osteoporosis and rheumatism.
Watermelon protects you against macular degeneration, retinal disease that can lead to blindness. Some researches show that watermelon could be even more beneficial than carrots for vision, fighting its deterioration in time.

Watermelon has few calories and about enough nutritional content as one sweet and juicy slice of watermelon, contains 10% vitamin A, 25% vitamin C, 10% vitamin B6, 10% vitamin B1, 7% magnesium, 5 % potassium.

Watermelon has another benefit and it could be considered a natural aphrodisiac, with a powerful effect on men. It contains an amino acid that can replace drugs for erectile dysfunction, by dilating blood vessels in the same way. However, the amino acid the fruit is too small for spectacular results, but it’s good to have in view.
So cut yourself a slice of watermelon and enjoy it!