how to keep yourself from boredom!

have you been feeling so bored that you feel like the world is against you, because you have nothing absolutely to do, then here are some simple and well design practices from experts that would change and repair your heart for good.                                                                                                                                    1
Play Games. Games are known to build skills in your brain that deal with your focus and your ability to get things done on time.

1. 2
   Exercise. Obesity is a major issue and we all need to exercise at least 45 minutes a day. This is your time to relax, lose weight and collect yourself.
1. Call or text your friends. Your friends love you and are there for you. It doesn't hurt to talk to them and tell them about your boredom. Your real friends will be happy to help.
   4.Go out to the park with your partner. Whether you have a husband, wife, boyfriend or girlfriend, you're with them to have fun and love one another. Spend time together on days when you have nothing to do or off from work       5
   Do yoga or practice meditating. Meditating is known to relieve stress faster than any other exercise. Use it! It helps. Just think about your life and make a few adjustments and maybe even set new goals for yourself.6
   Don't sit around and watch TV all day. Do buttocks workouts during advertisements. Challenge yourself to do a few press-ups or situps during breaks.                                                                   
2. 7
   Try a new recipe and get creative in the kitchen! Try baking a cake you'll love, or a nutritious meal for yourself. You could create something with friends or family, or surprise them with a three course dinner.
3.                               
4. 8
   Spend time with your pets. Getting outside in the fresh air can be a real confidence booster, and pets have been proven to improve your mood.                                                                                               
   9.Take up a new hobby. Have you always wanted to try painting, photography or play the piano? There's no time like the present, dear.

basic natural foods that increases sperm count and motility!

Description: Learn how to increase sperm count with food – because eating the right foods can help sperm production and motility. To improve your sperm count and health, you need to eat the right foods — which is what these fertility tips are all about. Before the tips, a quip: “It is a well-documented fact that guys will not ask for directions,” says Dave Berry. “This is a biological thing. This is why it takes several million sperm cells… to locate a female egg, despite the fact that the egg is, relative to them, the size of Wisconsin.” It takes billions of sperm to help one little guy get to the egg. Healthy men should have millions of sperm per teaspoon of ejaculate. If you’re worried about your sperm count and don’t think food will help, try FertilAid for Men. It’s the bestselling male fertility supplement on the market. And here are five foods to increase sperm count, production, and motility… Foods for Increasing Sperm Count and Sperm Health If you’re having trouble getting pregnant, there’s at least a 30% chance it’s because of male fertility problems. That’s why it’s so important to eat the right foods. Red peppers, carrots, oatmeal, dried apricots The vitamin A in these foods help grow healthy sperm. “Deficiencies in vitamin A in men have been linked to lowered fertility due to sluggish sperm,” writes Heidi Murkoff in What to Expect Before You’re Expecting. To increase sperm count and motility, eat dark green lettuce, broccoli, spinach, sweet potatoes, and dairy fortified with vitamin A. Asparagus, snow peas, cooked tomatoes, strawberries  &nbspFertility and Pregnancy Resources How to Get Pregnant Naturally Within Two Months Your Personal Path to Pregnancy The In Vitro Fertilization Success Program (IVF) Do You Want a Baby Boy or Girl? The vitamin C in these foods affect sperm motility and viability. Vitamin C and vitamin A are found in many of the same foods: kale, red peppers, sweet potatoes, yellow veggies and fruits. The antioxidants in these foods help increase sperm count by decreasing harmful free radicals. Turkey, eggs, seafood, oysters, pumpkin seeds “Inadequate amounts of zinc an lead to low testosterone levels and diminished sperm count,” writes Heidi Murkoff in What to Expect Before You’re Expecting. Zinc is actually quite widespread – it’s also found in beef, yogurt, oatmeal, corn. Leafy green veggies, avocados, beans, whole grains Make sure you’re getting enough folic acid, because low levels can lead to birth defects. Men with low levels of folate have more sperm with chromosomal abnormalities. To increase your sperm count, production, and motility, make sure you’re eating lots of dark green veggies and fruit. You may want to consider a folic acid supplement. If you’re worried about your sperm count, production, or motility, try an at-home male male fertility test — such as the Sperm Check for Fertility (male sperm test). Salmon, sardines, anchovies, walnuts “DHA and other essential omega-3 fatty acids help improve blood flow to the genitals and increase sexual function,” writes Heidi Murkoff in What to Expect Before You’re Expecting. “Fertile men’s sperm contains more of this essential fatty acid than the sperm of infertile men.” Other foods high in omega-3 fatty acids include arugula, crab, shrimp, flax, and chicken. To increase sperm count, load up on foods that contain healthy omega-3s! Consider a sperm supplement for male infertility Sperm supplements and vitamins such as FertilAid for Men may not increase male fertility for all men — it depends on the cause of the infertility or health issues. But, supplements may not hurt! Always talk to your doctor or fertility specialist about supplements for sperm production, especially if you’re taking prescription medication.

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two of africa's most treasured tourist destination...

Two of Africa’s most treasured holiday destinations, Zanzibar and Mozambique. View our latest blog to find out more. http://bit.ly/1mMG13E 

the importance of leafy green in our diet...

According to Audrey Cross, PhD, professor of public health at Columbia University in New York City, and author of the nation's first dietary guide under President Jimmy Carter, some people avoid the heaped-up greenery section of the produce aisle because they don't know how to prepare the foliage there.

Others have never even considered grazing in these verdant fields. Cross tells of giving a talk at her daughter's first grade class. Three of the youngsters had never eaten lettuce of any type!

The most nutritious and fiber-filled greens, Cross tells WebMD, include kale (ranked highest in antioxidants in a Human Nutrition Research Center study), mustard greens, broccoli rabe, bok choy, Swiss chard, and of course, good old broccoli and spinach (iceberg lettuce, on the other hand, contains almost no nutrients and precious little fiber, Cross says).

The dark leafies are even prewashed now in some cases, adds Tanya M. Horacek, PhD, RD, associate professor at Syracuse University, making them easier to use.

Leafy greens, which run the gamut from deep green and smooth-leafed, to crinkled and lacy, can be prepared many ways, Cross says:

• Saute some onion or garlic in butter or canola oil and wilt the chopped greens in the sauce until softened. This is a great side dish. Or you can combine the sauce with bacon chips (made of soy) for a wilted salad (turnip greens are tougher, she warns, plan to cook rather than wilt those). 
• Try some crispy, flavorful leaf veggies on your next sandwich, in lieu of the rusty-looking iceberg. Cross says she made a sandwich with meatloaf and cooked kale and although her husband looked skeptical, he ate it.
  
• Prepare your own mesclun, the pricy field greens mix so beloved of French bistros, by combining romaine, some soft Boston lettuce, and a small amount of arugula, and lace it with olive oil vinaigrette.
Greens can be a little bitter -- it's the all-important phytochemicals (plant chemicals) -- so don't be afraid to use some dressing...
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exercise to lose weight!

Do the math: You need to burn 3,500 calories to lose a pound. So if you're burning 300 calories in one workout, it will take you nearly 12 workouts to lose one pound. If you cut your calorie intake by 300 calories in addition to burning 300, it will take you half as long to lose a pound.

If you want to lose weight, shoot for at least 200 minutes (more than three hours) a week of moderate intensity exercise with everything else consistent, says Church. If you cut calories and exercise, he says, you can get away with a minimum dose of 150 minutes (2 1/2 hours) a week.

If you're a beginner, says Gaesser, start with 50 minutes of exercise a week and work up to 200.

"You didn't put on that 20 pounds in the last six months; you're not going to take it off in six months," says Church.

"People don't want to hear about the patience aspect," he says. "They want instant gratification. But the cold, hard reality is if you want to lose weight and keep it off, it's work. No one loses weight and keeps it off without trying."

Here are eight tips to help you adhere to a weight loss workout and meet your goals.  

1. Have an exercise buddy or partner. This is a must, according to the experts who spoke with WebMD. Having accountability to someone else, even if it's your Labrador, keeps you honest. "It's much easier to say no to yourself than to someone else," says Gaesser, who goes for bike rides regularly with friends.
2. Schedule your workouts. Keep a calendar that lists specific times for your workouts, says Gaesser. Make an appointment with exercise ahead of time, and you won't have the excuse of running out of time.
3. Weigh yourself daily. This is one of the best tools to see if you're slipping up, Church says. Weighing yourself daily can keep you on track so that you don't let 300 extra calories a day or one missed workout set you back.
4. Don't do too much, too fast. Don't get over-motivated, warns Quist. Lifting weights that are too heavy or starting out with six days a week of aerobic exercise is a mistake, says Quist. "People end up hurting themselves in the first week and then they give up," he says.
5. Log your steps. Logging the time that you work out will help you achieve your weekly goal, even if you get off track one day, Church says. It will also inspire you at the end of the week, when you can look back and see what you've accomplished
6. Cook more often. Portions, and calories, are out of control when you eat out, says Church. You'll almost always consume fewer calories in a meal cooked and eaten at home. Save restaurants for special occasions, and get together with friends for a walk instead of a meal.
7. Don't turn water into wine. Not only does a glass of wine or beer add a couple hundred extra calories, after a few glasses, you're not as conscious of consuming more calories in your meal. You don't have to give up drinking, says Church, but do cut back.
8. Beware the one-way valve. You walk past the hors d'oeuvres at a party, grab some cheese and crackers, and quickly consume 300 calories before dinner even starts. "We have no problem randomly over-consuming extreme amounts of calories," says Church, "but we never randomly, sporadically have extreme bouts of caloric expenditure."

I am glad we are all here today to witness these great breakthrough as we work towards the actualisation of our dreams, it might sound a bit naive but in the real sense everything goes around as it should be,for anything to be made right everything has to be in place, first and foremost what is these desire that we all struggle for, because one day we will all get what we aspire for and the persistence in it, makes better prepared for the nearest future,But the virtue of the brave, the future started yesterday. I believe i can make it,and you too you can...