PEAK keeps them alert

Children require a high supply of nutrients as they are very active and their growth is still rapid. Apart from the muscles their body needs more functions in order to be able to move well and to feel strong and fit. For all this their body must be able to use the energy from the daily intake of food and drinks. Not all milk are rich sources of Thiamine (B1), Peak Milk is a rich source of Vitamin B1 which helps in the metabolism of energy. Peak Milk provides you with sufficient amount of Niacin which joins forces with riboflavin and vitamin B12 to help you convert your food into energy to support mental alertness.

Peak Milk contains as many as 28 vitamins and Minerals that are involved in moving: apart from proteins, there are also vitamins B2 and B12 and minerals such as calcium, phosphorus and potassium. And all this by nature.

Recover fast with Peak

A nutritious diet can provide all of the nutrients needed to perform well under pressure. Pre-sport it is important to fuel up, mid-sport it is important to stay hydrated, and post-sport is needed to refuel and recover.

Different types of sports have different demands and requirements for energy and nutrients. For example, the energy and nutrient requirements for power and sprint training is much different to middle distance and speed endurance training.

Drinking milk after exercising has been shown to relieve symptoms of muscle fatigue and cramping. It has been reported that elite cyclists have reduced bone mineral density (BMD) and female athletes are at a higher risk of low BMD and should be careful to follow a diet with adequate calcium1.
There has been an increasing interest over the years in the role that dairy’s components play within both endurance and performance nutrition. Milk drinking has become a popular aid for muscle recovery and for hydrating the body with fluids2, 3.

Studies have shown that consuming 500ml milk after exercising can reduce the incidence of exercise induced muscle damage (EIMD) 4, 5.

REFERENCE

The Nutrition Society (2011). Sport and Exercise Nutrition. Wiley-Blackwell West Sussex.
Wilkinson SB, Tarnopolsky MA, MacDonald MJ, MacDonald JR, Armstrong D, Phillips SM (2007). Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soyprotein beverage. Am J Clin Nutr;85:1031 40.
B Desbrow, S Jansen, A Barrett, MD. Leveritt, C Irwin (2014). Comparing the rehydration potential of different milk based drinks to a carbohydrateelectrolyte beverage. Applied Physiology, Nutrition, and Metabolism, 0, 0, 10.1139-0174
Cockburn E, Bell PG, Stevenson E (2013). Effect of milk on team sport performance after exercise-induced muscle damage. Medicine and Science in Sports and Exercise 45(8):1585-1592
Sousa M, Teixeira VH, Soares J (2014). Dietary strategies to recover from exercise-induced muscle damage. Int J Food Sci & Nutr. 65, (2):151-163

TELLING FAMILY HISTORY IN STYLE

I assessed my iCloud over the weekend to show my 4-year old daughter the story of her life. Her pictures and videos I made have been carefully kept there from the day of her birth. It was a mini reunion for my family as we gathered round the MacBook and travelled back to the past again. My daughter especially was overjoyed to see her life history in pictures and videos.
 
That reminded me of our old album at home where my birth and that of my sister were documented in black and white pictures. Mum is fond of creating nostalgic feeling anytime we visited home; she would grab the old album and flip the pages after the other, telling the stories behind the pictures. She would flashback to her younger days, pride in her beauty and boast of how she used to be the toast of the town.
Sweet memories.
 
People are often keen to find out more about their family, and would want to create a record of their parents and family lineage through compelling recollections of specific experiences or events. Shared and recorded stories help keep memories alive so that future generations will know something about their family members and their roots.
Sharing family stories is a way to strengthen inter-generational ties, keeping ideas and traditions alive, and enabling children to understand their cultural backgrounds. It draws connections with the past and helps children acquire a historical perspective. It is a means to introduce children to friends and family members.
 
When kids pay attention, make connections, and formulate questions; they learn valuable skills, gain self-confidence and a greater appreciation.
And those telling their stories can be rest assured they won’t be forgotten; and their values and information will be passed along to others.
 
So, what is your strategy of telling the past to the future generation?
 
 

TO LOVE OR TO HATE

I have seen couples engage in series of arguments over inconsequential matters. I have heard marriages break up over trivial issues that can easily be sorted out over a cup of tea. In most cases I get irritated when the real cause of marriage break-up comes to the fore. For God’s sake, how can you allow your marriage to break up because of a toothpaste or because someone’ socks or pant smells? After three years of dating and courtship, and thousands of naira invested in the wedding, then 4 months later, a dirty socks stuffed somewhere under the bed puts an end to a marriage?!
Sigh.

Last night, I caught myself wondering — how come I never quarrel with my husband? I mean, all of my friends have regular rows with their hubbies. And, judging by what they say, such shouting matches tend to be sparked by small, everyday stuff.
Looking around our living room, I noticed lots of things with a potential to trigger a row: dirty clothing scattered on the sofa; breadcrumbs, unwashed tea cups on the table, books and old newspapers scattered all over, even sometimes smelly shoes hidden somewhere… all perpetrated by my hubby. However, unlike with my friends, none of this made me mad.
My husband and I simply continued to sit in each other’s arms, on the relatively clean end of the sofa, watching our favorite TV show.
Yes — we’re just a pair of dirty happy pigs!
So tell us your own story, how did you make your family stay together?

OLD SCHOOL PARENT VS NEW SCHOOL PARENT

I was in the saloon few weeks ago and saw an old-looking 60-something year old man accompanying his two teenage son to the saloon for hair-cut. No, not because he’s the best of their friends but he looks like the dictator of their house. He has a deep scowl on his rigid and unsmiling face, and looks like one of those men who married in their 50s and wanted to instill the discipline of the 50s in their kids.
 
He ordered the boys to sit and went ahead to discuss the hairstyle he wanted with the barber.
I observed the boys’ unhappiness as they grudgingly obeyed, swayed their heads left and right and kept straight face. They are the kind of boys bidding their time to escape from home. Poor boys! The man seems not to care about their emotions, and even went ahead pushing the boys’ heads around on the barber’s seat to the barber’s displeasure.
A serious cold war was going on among the parties.
Sigh.
 
One mistake parents still make especially the baby boomers is to want to raise their children the way they were raised. They still use analog tactics to raise their digital native children; the Millennials and the Generation Z.
 
There is need to understand how the 21st century kids needs to be raised. There is need for parents to be the best friends of their children. There is need for collaboration between the parents and them because they are smarter than we think (most likely more than the parents), they know things we never thought of and can do things we never imagined.
 
They were born into technology and connectivity, and never had some of those brick and mortal experiences we carried about. They have Facebook accounts with friends all over the world; some of their tweets and snaps generate ripple effects online. They are exposed to information and weird entertainment that parents cannot comprehend. They live smart lives with their iPhone and tabs and life to them is click-click-pay. So how can you raise a smart generation with laid back tactic?

So how do you raise your children? What are your tactics? Can you share with us?

SELF-CARE HACK IN 1-2-3 STEPS

If you’re not sure where to start with self-care, stick to the basics at first.

These activities are to help manage your physical health, and will also impact other areas of your life. Exercise, if you’re able. Eat the recommended amount of fruits and veggies every day, rather than filling your body with junk food. Sleep eight hours per night. Drink water. Address any issues you’re having with ongoing pain or physical discomfort.

In order to really begin the hard work of self-care beyond maintenance of the physical body, it’s important to have an understanding of who you are, what you enjoy, and that you feel your life has purpose and meaning.

At times, we follow other’s self-care routine and fail to understand that activities and behaviors that work for them might not work for us, and vice versa. You alone have the ability to know what you need and enjoy in relationships, spirituality, and inner psychology.

Mary McCoy gave an insight into the kind of questions to ask yourself to begin homing in on the self-care practices that can make difference in your life:

What do I most enjoy doing with my time?

What activities make my heart feel at rest and at peace?

When do I feel the most full of life and well-being?

When do I feel the tension release from my neck, shoulders, and jaw?

What am I doing when this tension goes away?

Which people provide me with energy, strength, and hope, and how much time do I spend with them compared to the people who drain my sense of well-being with negativity and guilt?

When do I feel my life is full of purpose and meaning?

When you are able to answer these, you will understand yourself better, and devise better ways of doing those things that make you feel good. Now, you have moved up from body care to mind care. However, when the mind is well cared for, it reflects on the body.

10 MINUTES-A-DAY SELF-CARE THERAPHY

Beautiful young woman with an afro

When is the last time you did absolutely nothing for 10 whole minutes? Not texting, talking, flipping through your cellphone or even thinking?

Mindfulness expert describes the transformative power of doing just that:

Refreshing your mind for 10 minutes a day, simply by being silent, mindful and experiencing the present can give a transformative peace to your mind, healing it in the process.

With so much noise around us, from traffic to overhead music in stores, it is important that we consider the impact it is having on our brains. Silence can be a powerful thing, and taking time to simply enjoy the moment is a blessing.

A mind and body expert remarks:

‘Silence gives more strength to my body and mind. It teaches me the importance of shaping my thinking. Silence teaches me to be in my body. It inspires me to see how people display great beauty. Silence teaches me that space helps me face hard times; that love can be simple. Silence teaches me a deeper truth than words ever could. Silence helps me learn how my body can calm my troubled mind. Silence teaches me that simplicity and joy are close companions’.

Here’s the deal:

Sit in silence 10 minutes a day and feel the truth in your heart. Take time each day to notice your thoughts and let go of thoughts that don’t serve you. The less you see and hear, the more settled your mind can become. Do something in silence with someone you love. It will be awkward at first but eventually you will see what it means just to be silent in someone presence.

Silence is a powerful self-care strategy. It calms your mind, and that translates to a super confident body. It brings you a peace. And when you’re at peace with yourself, it will reflect on your work and people around you.

SELF-LOVE ≠ SELFISH

A woman is working out at the gym and is lifting weights. She is smiling and looking at the camera.

Self-care is anything you do that helps to maintain your physical, mental or emotional health. In this age where we are sucked up by career, and its getting more difficult to attain a work-life balance, practicing self-care will not only do our body good, our mind will also immensely benefit from it.
Self-care will help you feel healthy, relaxed and ready for whatever life throws at you.

Physical stuff like exercise can be a great form of self-care – it keeps you strong, burns off nervous energy and gives you a break from things that stress you out. However, self-care doesn’t have to be just physical. Taking time out of your day to do something you enjoy, like gaming or reading a book, is also a great way to distract your mind and body from the stressful things in your life.

Self-care helps you ‘recharge’. Some people use self-care as a way to unwind and de-stress after a long day or week. Taking a bubble bath, meditating, or even taking a nap can help you catch up on rest and ‘unplug’ from the outside world for a little while.

Self-care also help in managing health issues. Self-care is effective for coping with physical or mental health issues. People with mental health issues can use self-care strategies to cope with symptoms that may feel overwhelming or unmanageable. Self-care helps them live their lives as fully as possible.

With a little bit of attention to your own self-care, the mental fog will lift. You’ll feel more connected to yourself and the world around you. You’ll delight in small pleasures, and nothing will seem quite as difficult as it did before. Like that car, you must keep yourself tuned up to make sure that you don’t need a complete overhaul.

DON’T EVER FORGET TO LOVE YOU

Young African Woman Receiving Forehead Massage At Spa

We wake 5am, and by 6am, our days had actively started.  Sometimes by 8am, we are already stressed. This runs every day from Monday to Friday, and sometimes Saturday.

So, I know you’re pretty much busy and finding the time to take proper care of yourself can be hard. But if you don’t, it won’t be long before you’re beaten from exhaustion and operating in a mental state where it’s hard to care about anything or anyone.

Ellen Bard gave a clearer picture of this:

“A few years ago, I had a corporate job in London, working sixty-hour a week. I enjoyed working with my clients and colleagues, and I wanted to do well. But I had no life. I rarely took care of myself, and I was focused on goals, achievements, and meeting the excessive expectations I had of myself. I juggled all the balls at the expense of being a well-rounded human being.

So I quit my job and moved to Thailand to work in a freelance capacity across different countries and companies. I began to take care of myself better, scheduling time for exercise and fun. I got to know what I needed—not just to function, but to flourish.

But guess what?

By December that year, I spent Christmas alone in bed, completely exhausted. I had been running my busy website and consulting in seven countries in just two months. I forgot to take care of myself again, and I got a nasty case of strep throat”.

Self-care isn’t a one-time deal. The exhaustion and strep throat was a harsh reminder that self-care isn’t something you do once and tick off the list. It’s a constant repetition of many tiny habits, which together soothe you and make sure you’re at your optimum—emotionally, physically, and mentally.

OLD SCHOOL MUM VS NEW SCHOOL KIDS

There has always been persistent dichotomy between sticking to the old ways of parenting or embracing new models. While both sides are good, one thing to consider is today’s digital audience.

It will be a mistake to raise digital children in the analog way, and this is an error parents still make especially the baby-boomers who still stick to what worked in the 70s, refusing to see that times have changed.

These children were born into technology and connectivity, and had no brick and mortal experiences. They have Facebook friends all over the world; some of their tweets and snaps generate ripple effects online. They are exposed to unfathomable information and weird entertainment. They live smart; and life to them is click-click-done. So how can you raise this generation with timeworn tactics?

To be more than mum, there is need to understand the paradigm shift by embracing the 21st century models of parenting, even while sticking to traditional values.

Today’s parents need to integrate, get online and know what their child is reading, streaming or downloading. Call it snitching, who cares! Parents need to be their child’s friends on Facebook, follow them on Twitter and Instagram, and see what they are watching on YouTube. Also occasionally ‘snitching’ through their devices to catch up with them and if need be, introduce quick corrective measures where applicable.

In this age of pornography and disillusioned sexual orientation, parents must not be careless.

Parents should also discuss educative news and stories with their children, like ‘have you seen this YouTube video on how to make a drone?’

In a TED Talk distilling the paradox of modern parenting, ‘raising happy kids is such a crisis for modern parents’, but it is something that must be done. Or else, we leave their future in jeopardy.

Be there for them. Be more than mum.