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Saturday, August 20, 2011

EAT THE WAY YOU LIKE AND STILL LOSE WEIGHT

You don't have to go on a diet to lose those extra pounds. Just eat smart—and use our foolproof checklists

RISE BEFORE THE SUN, jog before breakfast, and eat three home-cooked meals interspersed with protein-and fiber-rich snacks. Hit the gym every day and renounce beer, Chinese takeout, and any food that's breaded, battered, fried, or sweetened.

That's it: Your blueprint for superlative health. If that sounds doable, you can stop reading now.

Still with us? Good. You're human. And you're busy. Chances are you've occasionally ordered greasy takeout while crunching a deadline, or scarfed down a candy bar as you rushed to a meeting. Real life interferes with diets—and maybe that's why a UCLA analysis of eight studies found that about 40 percent of dieters regain lost weight or even exceed their prediet weight after 4 or more years. It's tough to stick to a diet that doesn't adapt to your life.

Another problem with diets: They're usually built on self-denial, and people (most people, at least) aren't masochists. "Anytime you withhold something enjoyable from somebody, whether it's television or affection or pizza, they'll resist it for only so long," says Brian Wansink, Ph.D., the author of Mindless Eating. "Those are deprivation diets. Effective in the short run, but not sustainable."

So we came up with an antidiet. Our plan is flexible enough to fit your schedule and realistic enough to keep you from feeling deprived. We've started you off with a day of nutrient-dense eating. From there, use the checklists to guide your choices. Turns out you don't have to be superhuman to shrink your belly.


BREAKFAST

The Checklist

  • Can at least half the foods in this meal be described as protein sources?
  • Does this meal make up about a quarter of my day's calories? That's 550 for a 2,200-calorie diet, a reasonable goal for an average-height, 30-year-old man who's moderately active and looking to lose weight.
  • If there's bread, a muffin, or cereal, is it made from whole grains?

Too busy for breakfast? That's dangerous thinking. A University of Massachusetts medical school study found that people who regularly skipped breakfast had a risk of obesity that was 4 1/2 times greater than those who routinely ate a morning meal. And when University of Minnesota researchers followed a group of high school students for 5 years, they found that the body mass indexes (BMIs) of students who always skipped breakfast were about 30 percent higher than those of students who ate every morning.

But don't eat just anything. In a study in the Journal of the American College of Nutrition, people who ate egg-based breakfasts consumed about 20 percent fewer calories during the day than those whose breakfasts were based on bread alone. The protein in those eggs may increase satiety and delay hunger pangs.

So how in the name of Jimmy Dean should you eat those eggs? Pair them with whole-grain bread and a lean protein like ham for a smart sandwich that will fuel your race to the office.

At Home
Thomas' Light Multi-Grain English Muffin
Protein is crucial for satiety—but so is fiber. This Thomas' English muffin contains more fiber than a half cup of garbanzo beans.

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Hormel Natural Choice Smoked Deli Ham (2 slices)
This line of deli meats has no preservatives or added nitrites or nitrates.

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Eggs (2 large)
Scramble them in a small skillet.

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Avocado (1/2)
Avocado offers all the creaminess of cheese but has fewer than half the calories per gram.

Pair with: Milk (1 cup, 1%)

MEAL TOTAL
575 calories, 32 g protein, 49 g carbohydrates (14.5 g fiber), 31 g fat, 731 mg sodium

Restaurant
Panera Bread

Breakfast Power Sandwich
Panera's egg sandwich boasts a fiber count that's rare among fast-food breakfast sandwiches. But the benefit doesn't end there: It has about as much protein as a 4-ounce pork tenderloin.

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Apple
The apple doubles the fiber load of the meal and delivers plenty of quercetin and catechins, antioxidants that may help reduce your risk of cardiovascular disease, cancer, asthma, and diabetes.

Pair with: Cappuccino (8.5 oz)
Why not brewed coffee? Because a cappuccino gives you a dose of dairy along with your caffeine fix.

MEAL TOTAL
540 calories, 31 g protein, 63 g carbohydrates (8 g fiber). 18.5 g fat, 915 mg sodium


MIDMORNING SNACK

Smucker's Natural Chunky Peanut Butter (2 Tbsp)

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Wheat Thins Fiber Selects 5-Grain Crackers (5)

Smucker's Natural has no added oils, sweeteners, or fillers, and it boasts plenty of fiber and healthy fats.

MEAL TOTAL
246 calories 8 g protein 14.5 g carbohydrates (4 g fiber) 17.5 g fat 175 mg sodium

Saturday, February 26, 2011

INTERNATIONAL CIVIL AVIATION ORGANIZATION TECHNICAL CO-OPERATION PROGRAMME

INTERNATIONAL CIVIL AVIATION ORGANIZATION TECHNICAL CO-OPERATION PROGRAMME

RAF/02/806 Post 17-04 FAF/09/002



JOB DESCRIPTION
POST TITLE: Regional Airworthiness Inspector (Only candidatures from BAG Member States: Cape Verde, Gambia, Ghana, Guinea Conakry, Liberia, Nigeria, Sierra Leone will be accepted)
DUTY STATION: Abuja, Nigeria (with missions to other countries in the region (Project States: : Cape Verde, Gambia, Ghana, Guinea Conakry, Liberia, Nigeria, Sierra Leone)
DATA REQUIRED: As soon as possible
DURATION: Initial duration 12 months

University degree I aeronautical engineering or equivalent recognized professional qualification
A minimum of 15 years experience in airworthiness, overhaul and maintenance, preferably of large, modern aircraft. Airline experience relating to governmental procedures of the inspection and approval of such organizations would be an asset; or
A minimum of 10years experience at a senior supervisory level of government regulatory practices in airworthiness administration, certification, inspection, overhaul and repair, implementation of acceptable means of compliance would be an asset.
Sound knowledge of ICAO Standards and recommended practices and related documentation
Knowledge of legal responsibilities and administrative procedures for the issuance of documents under state of registry approval relating to supervision of airworthiness will be an asset
Reasonable level of knowledge of the requirements of personnel licensing, training and maintenance of competency of ground crews with airworthiness. Kn0wledge of aircraft inspection and airworthiness certification requirements will be a desirable asset
Some experience in the preparation, approval and use of Aircraft Maintenance and other appropriate engineering documentation
Some experience in the preparation and approval of ground crew training and checking programmes would be an asset
Computer literacy
Fluency in English Language together with a demonstrated ability to procedure well structured documents, briefing papers and comprehensive assignment reports. Knowledge of French World be an asset
Initiative, tact, sound judgment and ability to maintain harmonious relationships.

DUTIES:
Assist in the arrangement of workshops, seminars and training programmes for inspectors in the COSCAP-BAG Member States
Participate in COSCAP-BAG arranged workshop, seminar and training courses with the intent to enhance professional knowledge of self
Assist the national inspectors in the performance of continuing airworthiness oversight functions on behalf of the participant states including conducting inspections, approval if maintenance program, licensing of personnel, issuance of certificate of airworthiness, approval of minimum equipment lists and issuance of operating specification. Also, perform these functions independently when and as required
Assist with the CIS process in the development and execution of an annual, regional airworthiness surveillance programme, including safety audits, in consonance with the programmes of each of the participant states as approved by BAG SC. Also, perform this function independently when and as required
Assist during certification and inspection missions to Participant states or when requested to conduct a safety audit, provide on-the –job-training to airworthiness inspectors for those states

Together with CTA and CIS Inspectors as determined, conduct GSI training activities for initial/refresher courses on airworthiness related subjects

Perform any other relevant dusty assigned in the field of specialization.

SALARY:

Special Service Agreement (SSA) Contract for US $5,890 net per month plus Foreign Allowance of US $1,178 per year if the expert is from Abuja plus Dependency Allowance of US $67 per month per dependent child up to a maximum of six children. If the post is extended after 12 monthly increment, subject to satisfactory service, will be US $310 plus return travel to Abuja for expert, spouse and dependent children up to a maximum of six. When on mission, the expert will be entitled to Daily Subsistence Allowance (DSA) at U.N rate. Travel for missions will be provided by COSCAP participant states or ICAO.

TO APPLY
ALL APPLICATIONS SHOULD SEND TO ICAO COSCAP - BAG OFFICE IN ABUJA - OAKLAND CENTRE (GROUND FLOOR), AGUYI IRONSI STREET, MAITAMA DISTRICT, ABUJA
WEBSITE: www.icao.int/icao/en/tcb/

BRAND SPECIALIST (REFERENCE CODE: BDD_001)

Russel Smith Group Recruitment

We are a wholly indigenous Asset Integrity Management Service Company, in the upstream sector of the Oil a Gas Industry, As part of our growth and expansion, we are looking for self-starting, self-disciplined people to join our team of super heroes in the following capacities:

POSITION: BRAND SPECIALIST (REFERENCE CODE: BDD_001)

SUMMARY OF FUNCTIONS
Responsible for gathering all the key content for graphic execution, monitoring design projects, implementing package changes, reviewing digital production art, reviewing final printed packaging for accuracy. Responsible for designing templates for proposals. Update Company project activity reports, website as requested by Management. Perform other assigned duties.

QUALIFICATION
A good first degree in Communications, Graphic Design, Marketing or Advertising is preferred
At least 1 – 2 years applicable experience in branding and graphic work is an added advantage

SKILLS
Good communication and presentation skills
Good team spirit and project management skills
Good problem solving skills and initiative
Good relational skills
Proficient in the use of Microsoft Office Tools

METHOD OF APPLICATION
Please note that only shortlisted candidates will be contacted. Multiple applications will be disqualified. Submitted CV is to be titled in the applicant’s full name e.g “THOMPSON WILLIAMS GEORGE”

APPLICATION DEADLINE: 10th March, 2011

CLICK LINK TO APPLY

TRANSPORT & LOGISTICS COMPANY EXCITING OFFERS

COMPANY SECRETARY/LEGAL ADVISER

EXECUTIVE ASSISTANT to MD/CEO

Transport and logistics company in Nigeria requires the services of an experienced COMPANY SECRETARY/LEGAL ADVISER and EXECUTIVE ASSISTANT to the Managing Director/Chief Executive Officer

REPORT LINE: Positions report to the Chief Executive Officer 9CEO)
LOCATION: Owerri, Imo State

COMPANY SECRETARY / LEGAL ADVISER

JOB RESPONSIBILITIES

Advise the company on all legal issues and liaise with external solicitors ad generally represent the company on suits
Ensure that company operations, procedures and policies are within relevant status
Ensure that the company meets all its statutory requirements e.g filings at CAS of board resolutions, annual returns etc
Ensure that deliberations at board, meetings, board meeting resolution and other actions of the company are within the legal instruments establishing the company legislation and ensure implementation and follow up of same


QUALIFICATION/EXPERIENCE
L.L.B. from a reputable university on full time study. Membership of Nigerian Bar Association or it equivalent is essential
Ten ( 10 ) years experience as company secretary / legal adviser of a medium sized company
Computer literacy
Experience in Nigerian litigation procedures essential and company secretarial administration

EXECUTIVE ASSISTANT O MD/CEO
JOB RESPONSIBILITIES

Coordinate and manage activities in MD/CEO’s Office
Prepare the MD/CEO itinerary for internal and external functions’ receive reports, collate, analyze and submit executive report and feed back
Monitor and keep abreast of set targets and intimate the MD/CEO of issues that may be affect Target and group objectives
Coordinate the establishment of new business
Make travel arrangements of the CEO
Arrange appointments, maintain CEO calendar, and answer enquires with discretion.

QUALIFICATION/EXPERIENCE
1st degree from full time studies B.SC (Minimum of Second Class Upper) in Accounting, Business Administration and financial studies
Minimum of 5 years post graduate experience in a structured environment out of which at least 3 years must have been spent as Executive Assistant to a senior executive in the private sector
Must have good knowledge of accounting
Must be computer literate –adept at using Microsoft Office Suite, Spread Sheet, Adobe, Power Point etc
Age not more than 40 year old
Excellent analytical, written and oral communication skills
Ability to work for long hours, independently meet demanding deadlines, and ready t travel at short notice
Vast experience in office administration

REMUNERATION: Attractive and competitive

METHOD OF APPLICATION
Interested and qualified candidates should send their comprehensive CV to stratrecruit2011@yahoo.com

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