issue 3

July 26 - August 01 , 2013 Ushs 5000, Kshs 200, RwF 1500, SDP 8Issue No. 001

Keeping a stride ahead in beautyIssue No. 003 July - August 2014 Ushs. 5000, Kshs 200, RwF 1500, SDP 8

INSIDE: Healthy diet: Diabetes-What you should know

IsaiahKatumwa

4 Types of Exercise

Facts About Gray Hair

Speaks, music & fitness

1

AFRODITEJuly - August 2014

Inside...

TEAMSTRATEGY DIRECTOR: Margueritte Tandekwire

PUBLISHER: Pearmagencies

EDITORIAL DIRECTOR: Priscilla Muhairwe

WRITERS: Florence Tushemerirwe, Diana

Zziwa

CONTRIBUTING WRITERS: Marie Rogers

SALES AND MARKETING: Brenda Busingye

DESIGN/LAYOUT: KAHROY Artworks

Health of a client during Skin penetration operations

Kwanjula: The Introduction Ceremony In Buganda

Cold Remedy: Mix lemon, ginger, honey and fresh spring rosemary, put everything in a blender and blend using boiling water.

Facts About Gray Hair

Eye of a Tour Guide: Robert Kivumbi a freelance tour guide tells his expeditions through the lens of a camera,

4 Types of Exercise: Exercise and physical activity fall into four basic categories that is to say endurance, strength, balance, and flexibility.

Matching that hairstyle with your face shape & Knowing your face shape

Contact: Rwenzori House

Plot 1 Lumumba Avenue. P.O BOX 3125 Kampala (U)

Email; [email protected]

Follow us on Facebook @www.facebook.com/afrodite

Previous Issue

July 26 - August 01 , 2013 Ushs 5000, Kshs 200, RwF 1500, SDP 8

Issue No. 001

Keeping a stride ahead in beauty

July 26 - August 01 , 2013 Ushs 5000, Kshs 200, RwF 1500, SDP 8

Issue No. 001


1

2Issue No. 002 February - March 2014 Ushs. 5000, Kshs 200, RwF 1500, SDP 8

INSIDE: Interview: Meet Louie, the Locktician

EMBRACE THOSE LOCKS, Keep them clean

6Kinds of

dreadlocks

Guys N’ LocksRated next judge

Sharpe Sewali

Issue No. 003 July - August 2014

NATURE DRIVE

FEATURE

AFRO-HERITAGE

AFRO-HEALTH DRINK

STANDARDS ON HEALTH & SAFETY FOR SALOONS

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AFRO- FITTNES MEN'S STYLE FASHION SPOT

Editorial2

AFRODITE July - August 2014

I t has been said “third time is a charm”, and am so glad to be putting pen to paper on the third issue of this wonderful magazine. Everything on earth is a mystery,

most especially the way our body works, the systems within it gets you speechless, Life is a classroom, and everyday has a lesson to be taught and learned. Working out has always been a prob-lem, I believe I am speaking for many but I realized there are a number of exercises or workouts we do unintention-ally like walking to work (I do workout a lot then!!, love it) or climbing up and down the stairs, cleaning and so much more that you will get to know of as you read on. Uganda was truly gifted with nature, so beautiful, travel more

and learn a lot about your country and its different cultures. We bring you more of it, digging deeper into every cultural subject. “Our heritage, our

identity”“Life and nature are similar concepts

because nature is the study of how life

acts and interacts within the circle of existence. When we take the time to examine the beauty of the

world around us, we are able to see

parallels within our own lives. One who

is in line with nature is attuned with the practice of

living. All of nature moves in a spiral as do our personal lives. It is impor-tant to spend time in nature because in this way we can become adjoined to its wisdom.”

Message from the EDITOR

Priscilla MuhairweEditor

The happiness of life is made up of min-ute fractions—the little soon-forgotten charities of a kiss, a smile, a kind look, a heartfelt compliment in the disguise of a playful raillery, and the countless other infinitesimal of plea-surable thought and genial feeling.- Samuel Taylor Coleridge

People often say that ‘beauty is in the eye

of the beholder,’ and I say that the most liberating thing about beauty is realizing that you are

the beholder. This empowers us to find beauty in places where others have not dared to look, including inside ourselves.”

– Salma Hayek

intErviEw3

July - August 2014 AFRODITE

UGANDA Gifted by Nature

naturE drivE4


Robert Kivumbi a freelance tour guide tells his expeditions through the lens of a camera

Eye of a

Tour Guide

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Kasenyi/ Queen Elizabeth, A pride lioness and cubs.

A group of male giraffes all of the same age and height these are called Rothchilds.

Kasenyi/ Queen Elizabeth a herd of elephants.

Murchison falls.

Robert with a tourist.

An Egret on a water hycinth.

Gorilla with its twins, there are very few gorilla mothers that give birth to twins surviving.

Terraces in Kabale.

Robert Kivumbi a freelance tour guide tells his expeditions through the lens of a cam-era. The beauty Uganda has to show, the national parks where the wild animals live,

the waterfalls and vegetation. These places lie in different regions of the country, that is; Bwindi Impenetrable National Park lies in southwestern Uganda on the edge of the Rift Valley. The impenetrable forest is home to a number of mountain gorillas.

Kidepo Valley National Park lies in the rugged, semi arid valleys between Uganda’s borders with Sudan and Kenya, some 700km from Kampala. It is the most isolated national park, but the few who make the long journey northern region in Karamoja would agree that it is also the most magnificent; it hosts a number of animal species as well as a number of bird species.

Murchison Falls National Park lies at the northern end of the Albertine

Rift Valley, where the sweeping Bunyoro escarpment tumbles into vast, palm-dotted savanna. It was gazetted as a game reserve in 1926; it is the largest and oldest conser-vation area, hosting a number of animal species of mammals and different bird spe-cies.

Queen Elizabeth National Park is located in western Uganda, spanning the districts of Kasese, Kamwenge, Bushenyi and Rukungiri. It is understandably the country’s most popular tourist destination. The park’s diverse eco system includes sprawling savanna, shady, humid forests, sparkling lakes and fertile wetlands, making it an ideal habitat for classic big game, ten primate species including chimpanzees and over 600 species of birds. It also has a beau-tiful cultural history, giving tourists a chance to interact with the communities around.

Lake Mburo National Park is located conveniently close to the highway that connects Kampala to the parks of west-ern Uganda. It is the smallest of Uganda’s

savannah national parks and underlain by ancient Precambrian metamorphic rocks which date back more than 500 million years. It is home to 350 bird species as well as zebra, impala, eland, buffalo, oribi, Defassa waterbuck, leopard, hippo, hyena, topi and reedbuck.

Mgahinga Gorilla National Park is located in the Virunga Mountains and is contiguous with the Volcanoes National Park in Rwanda and the Virunga National Park in the Democratic Republic of the Congo. Mgahinga is situated about 15 kilo-metres (9.3 mi), by road, south of the town of Kisoro. It sits high in the clouds, at an alti-tude of between 2,227m and 4,127m. The park takes its name from “Gahinga” - the local word for the piles of volcanic stones cleared from farmland at the foot of the volcanoes. As its name suggests, it was cre-ated to protect the rare mountain gorillas that inhabit its dense forests, and it is also an important habitat for the endangered golden monkey.

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S e e i t i n P i c t u r e s

Luzira women prisoners receive their Worker’s Pas

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Hair GallEry8


Gallery Joy’s

Hair GallEry9


Humor10


QUOTES. PHRASES. POETRY

A young man, on the way to visit his girlfriend in northern Michigan was caught speeding through one of the small towns

just a few miles from his destination. The officer sauntered up to the car as the young man fished for his license and registration. With the hint of a wry smile across his face, the officer placed both elbows on the window of the car so he could get real close and spoke in a deep voice, “Son, I’ve been waiting’ all day for you.”“Sorry officer,” the young driver said. “I got here just as fast as I could.”

In a room there were four candles burn-ing. The ambiance was so soft you could hear them talking.

The first one said, “I am PEACE, however nobody can keep me lit. I believe I will go out.”

Its flame rapidly diminishes and goes out completely.

The second one says, “I am FAITH. Most of all I am no longer indispensable, so it does not make any sense that I stay lit any longer.”

When it finished talking a breeze softly blew on it putting it out. Sadly, the third candle spoke in its turn. “I am LOVE. I have not gotten the strength to stay lit. People put me aside and don’t understand my importance. They even forget to love those who are nearest to them.” And waiting no longer it goes out.

Suddenly a child entered the room and saw three candles not burning. “Why are you not burning you are supposed to stay lit

till the end.”Saying this, the child began to cry. Then

the fourth candle said, “Don’t be afraid, while I am still burning we can re-light the other candles, I am HOPE.”

With shining eyes, the child took the

candle of Hope and lit the other candles.The flame of Hope should never go out

from our life and that each of us can main-tain HOPE, FAITH, PEACE and LOVE.

Inspirational stories

Four Burning Candles

Speeding Ticket

Humor11


TO ALL EMPLOYEESTO: ALL EMPLOYEESFROM: EMPLOYEE BENEFITS SECTION, PERSONNEL SERVICESUBJECT: RESTROOM TRIPS POLICY (RTP)DATE: OCTOBER 11, 1996

In the past, employees were permit-ted to make trips to the restroom under informal guidelines. Effective October 11, 1993, a Restroom Trip Policy (RTP) will be established to provide a consistent method of accounting for each employee’s restroom time.

Under this policy, a Restroom Trip Bank (RTB) will be established for each employ-ee. The first day of each month, employees will be given a Restroom Trip Credit (RTC) of 20. RTC’s may be accumulated from month to month.

Currently, entrances to restrooms are being equipped with personnel identifica-tion stations and computer-linked voice print recognition. During the next week, each employee must provide two voice prints, one normal and one under stress, to the personnel office. The voice print rec-ognition stations will be operational, but not restrictive for the month of October. Employees should acquaint themselves with the stations during this period.

If an employee’s Restroom Trip Bank balance reaches zero, restroom doors will not unlock for his/her voice until the first of the next month. In addition, restroom stalls are being equipped with timed paper roll retractors. If occupied for more than three minutes, an alarm will sound. Thirty seconds after the alarm sounds, the roll of paper will retract, the toilet will flush, and the stall doors will open.

If you have any questions regarding the new policy, contact your department supervisor.

The class teacher asks students to name an animal that begins with an “E”. One boy says, “Elephant.”

Then the teacher asks for an animal that begins with a “T”. The same boy says, “Two elephants.”

The teacher sends the boy out of the class for bad behavior. After that she asks for an animal beginning with “M”.

The boy shouts from the other side of the wall: “Maybe an elephant!”

Elephant

“Hi! Now you say something.”

“Hi! John’s answering machine is broken. This is his refrigerator. Please speak very

slowly, and I’ll stick your message to myself with one of these magnets.”

“Hello, you are talking to a machine. I am capable of receiving messages. My owners

do not need siding, windows, a hot tub, or any subscriptions and their car-pets are clean. They give to charity through the office. If you are still with me, leave your name and number and they will get back to you.”

“This is not an answering machine

-- this is a telepathic thought recording device. After the tone, think about your name, your reason for calling, and a number where I can reach you, and I will

think about returning your call.”

“Greetings, you have reached the Sixth Sense Detective Agency. We know who you

are and what you want, so at the sound of the tone, please hang up.”

“Hi. I am probably home. I’m just avoiding someone I don’t like. Leave me a message,

and if I don’t call back, it’s you.”

“Hi. This is George. I’m sorry I can’t

answer the phone right now. Leave a message, and then wait by your

phone until I call you back.”

“Hi. If you are a burglar, then we’re probably at

home cleaning our weapons right now and can’t come

to the phone. Otherwise, we probably aren’t home and it’s

safe to leave us a message.”

Answering Machine Messages1

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AFRODITE July - August 2014AFRODITE July - August 2014

Why do some people go gray in their 20s while others don’t see the first sign of silver until age 50? If you’re

going gray early, what are your op-tions?

Typically, white people start going gray in their mid-30s, Asians in their late 30s, and African-Americans in their mid-40s. Half of all people have a significant amount of gray hair by the time they turn 50. A white person is considered to be prematurely gray if his or her hair turns gray by age 20; gray before 30 is early for African-Americans.

Medical Problem?Going gray, does not mean you have

a medical problem, except in rare cases. Contrary to popular belief, stress has not been shown to cause gray hair. Scientists don’t know exactly why some people go gray early, but genes play a large role. Also, a vitamin B-12 defi-ciency or problems with your pituitary or thyroid gland can cause premature graying that’s reversible if the problem is corrected.

Some research has suggested a con-nection between premature graying and lower bone density later in life. But in 2007, a study of about 1,200 California men and women showed no such link.

The level of bone density is related to activity level, weight, height and ethnicity. It’s all not related to your hair or the things controlling the color of your hair.

Hiding the GraySemi-permanent or demi-perma-

nent color: The color lasts a few weeks and is a good option for people just starting to see gray, if you have a lot of your natural colors running through, you don’t want to take that away. You can just blend it without disrupting what you already have that’s already

beautiful and natural.Highlights: Scattered strands are

lightened to blend the gray with the rest of your hair.

Permanent color: use it once you have 45% to 50% gray. Some clients leave some gray around their face to make a statement.

Hair products: If you don’t want to dye but still want to conceal the gray, a coloring tool such as spray-on airbrush hair makeup, which washes out with a shampoo.

Embracing the Gray The myth that gray hair makes you

old is just that a myth. If you were a young, vibrant, active, healthy pre-gray, you’re still going to be that way. It’s all in the attitude you bring to it. If you think of it as merely another color choice, you won’t be afraid of gray.

Simple tips to help you go gray with style:

� If you’ve been dyeing, consider going “cold turkey” with a chic, short haircut.

� Work with a colorist to weave in highlights and use toners to minimize the transition line between your natural hair color and your former hair dye.

� Get a modern haircut. A style with sharper edges, such as “a graduated bob of some type, some really smooth bangs, a really nice fringe.”

� Take care of your hair. Shampoos with a blue base can help prevent gray hair from developing a yellowish cast. Using a conditioning mask once a month keeps hair well-moisturized.

� Use a flat iron to make your hair look sleeker and shinier. Gray hair tends to get frizzy, and “a flat iron on your hair brings back the luster to it,” King says.

� Enjoy your life. “Beauty is not deter-mined by the color of a woman’s hair,

� “The ability to take joy in her life is what makes a woman truly beautiful.” – Cindy Joseph.

Facts About

Gray Hair

Humor13


Humor14


afro-HEritaGE15


KwanjulaBy Diana Zziwa

he kwanjula was a function organized by the bride’s parents, so that they could fully get to know the man who wanted to marry their daughter. After the kukyala at the ssenga’s place, a date for the introduction was set. In the past,

‘introductions were a secret affair’ said Mrs. Margaret Zziwa, a 54year old woman. Though it was the choice of the parents as to whether it should have extra people other than the main participants: the father and his brothers (bataata), ssenga owensonga (pater-nal aunt who guides and educates the girl about mar-riage), the bride, the muko (the brother to the bride who gives her away),

On the introduction day, a few guests who included close family and friends and a number of the in-laws invited was usually limited to about 5 people, and these included; the groom, his brother, his sister, spokes-man (omwogezi), best man, and an elder delegated to represent his dad.

When the in-laws arrived, they were ushered into the house by one of the boys from the girl’s household. These guests were welcomed with drinking water (olwengo lwamazzi) and coffee beans (mwanyi).

According to Jjaja Solome the mwanyi and water were a must. She emphasized the

importance of the above because they are what showed that the guests were actually welcome to the home.

After the welcome treat, the guests are greeted and the groom is introduced by the spokesman. The spokesman goes ahead to mention the groom’s ancestral grounds, his parents, his totem and clan and his ancestors four generations back are mentioned. This was done to avoid any kind of relational ties to the bride, he is planning to marry, it would be an abomination if they got married and had

any relational ties. The ssenga proceeded to give the bride

advice. She usually sent the bride for particu-lar items, and each item the bride brought is what the ssenga used to tell her what to do. The items included medium sized sticks of firewood, a pot of water, and elephant grass.

These items had meaning attached to them, the firewood, was meant to cook and not give

any excuses for not doing so; the water was meant to welcome all guests with a cup of tea, and never give an excuse of not having water. She was also supposed to provide drinking water to anyone who asked for it, even when there was not enough to sustain them. For the elephant grass she was not to mention that there were problems at home. She was sup-posed to be in a position to make a bed out of elephant grass, other than announcing that they didn’t have one.

Jjaja Solome also men-tioned that sometimes a note was written to the groom by the ssenga, indicating what the bride had been taught. After the bride’s lesson was done, the food was served. The girl usually served the food with the help of her ssenga.

When the guests were done eating, they went and collected the bride price. Jjaja Solome said that goats would not miss on the list of com-modities asked for.

She continued to say that the parents asked for what they wanted for their daughter, and it was up to the groom to top up on what they had asked for. Some commodities however were

meant to be given whether they were asked for or not. These included kanzus for the muko (the brother who gives away the bride) and taata, gomesis for the mother of the bride and the ssenga and a live cock for the muko (brother who gives away the bride).

According to Jjaja, these clothes that were given used to be called mabugo (back cloth). After the bride price was delivered at home,

The Introduction Ceremony In Buganda

afro-HEritaGE16


it was a sign that the groom had met the stan-dards, and so he was given the permission to go ahead and take his bride. It is at this point that the girl was free to go with her husband.

Today not much has changed about the inside function except the crowd of invited guests, and the extravagant amount of money that is spent by both the groom and the bride’s family. An introduction today can hold up to 1000 guests.

The in-laws arrive at the time that they are scheduled to arrive. They deliver the ‘Kita kyom-wenge’ a gourd filled with local brew or soda for the Christian families. It is only after the kita has been received by the bride’s family that the door to the compound is open.

A trend has been set over the time where a few girls usually sisters to the bride are selected to pin ribbons or any colorful embellishment on the in-laws so that they can be differentiated from the rest of the guests. These girls are usu-ally called ‘basaawo’ nurses.

After all the in-laws have worn their ribbons, they are ushered to their tent. This tent most of the time has the exact number of seats of the invited guests from the groom’s side, some-times there can be more seats but rarely less. Once the seats are taken, the bride’s sisters or cousins come out and greet the guests, usually the nurses greet first. It is then, that the ssenga comes in with her escorts perhaps other ssen-gas and identifies the groom, marks him with a better and more visible ribbon than the rest of the in-laws.

The groom picks out the people he wants to go with into the house, usually his sister, an elder to represent the father, his best man, and his spokesperson. These are then ushered into the house for the main introduction ceremony. Hardly anything has changed about the in-house session of the function except that a date for the wedding is set, and for the Moslems they can be married off then.

The certificate is signed, and the date for the wedding is set. The guests then go back outside and take their seats in the tent. The entertain-ment proceeds. The gifts are collected, and laid in the compound. These gifts may include vehi-cles, a basket of meat, other baskets filled with vegetables, sugar and mutwalo, money given as actual bride price.

Levy Muyonjo, a journalist who usually films these functions, mentioned something about unacceptable gifts: eggplants, bananas, oranges, lemons, apples. No animals were allowed at the kwanjula, a goat was only accepted if the girl was pregnant or she had given birth, before the ceremony. Even then, it was usually hidden behind the house immediately it was brought in. For these, your Jjaja can explain best why they cannot be given on an introduction. The kanzus, Gomesis and the cock for the brother who gives away the bride were and are still a must.

However, not all functions follow this order, everyone has their own idea of how their func-tion should be scheduled, and the size of the function depends on the size of the wallet per individual, and what the parents agree upon.

Ssenga showing off the groom

Bride receiving a basket of flowers and wine from the groom’s sisters

The bride's maids greet the visitors and welcome them.

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Groom and bride showing off their Buganda certificate

Groom placing a ring on the bride’s finger, as a sign of engagement.

Guys Kanzu up, all smart and smiley.

Coffee beans, that are offered to the groom.

The bride and her brother cut the cake.

Gifts from the groom’s side.

afro-HEaltHy foodS18


Oluwombo is a Ugandan Delicacy, Oluwombo. Louwombo, also known as Luwombo, is a traditional (royal) dish from Uganda. It is often said that Oluwombo dates to 1887,the chief cook to Kabaka Mwanga, Kawunta, introduced it during the reign of Kabaka Mwanga.

The Origin of

Luwombo

afro-HEaltHy foodS19


I t is both a classic dish of royal dinners and a dish popular throughout Uganda. It is tradi-tionally served at holiday time. It is usually served at traditional parties in Buganda, like the

Kwanjula (Introduction ceremony)The basic banana-leaf cooking

method has been common across tropical Africa for centuries and is also much used wherever bananas or plantains are grown.

It can be made with beef, chicken, goat, pork, or mushrooms.

What you need � Cooking oil � Beef, chicken, goat, or pork (any

one or two or more in combination), cut into serving-sized pieces

� Peanuts/groundnut paste (roasted, shells and skins removed) or peanut butter (natural, unsweet-ened), about a half-cup per serving (optional)

� Onion, chopped (half an onion per serving)

� Tomatoes, peeled if desired, chopped (one tomato per serving)

� Tomato paste (one tablespoon per serving)

� One chicken or beef bouillon cube (optional)

� Salt (to taste) � Black pepper (to taste) � Banana leaves (one per serving) � Mushrooms, cleaned (optional) � Smoked fish or meat (optional) � Plantains/ MA (one per serving)

How to prepare it• Cook the beef in an oiled

pan until browned but not cooked then remove and set aside.

• Heat a teaspoon of oil in a saucepan then add the onion and cook for a minute before adding the tomatoes, chick-en stock cube, salt, pepper, peanut butter and the flesh from the smoked fish. Add a little water to form a smooth sauce. Cook to heat through.

• Plunge the banana leaves in boiling water to soften them remove the mid-rib and cut the ends off the leaves to form rectangles. Place a portion of meat and some of the tomato-onion sauce (and mushrooms and smoked meat or fish, if desired) in the center of a leaf.

• Fold the leaf from the sides then wrap from the ends to make at least a double layer. Tie into a package with ovenproof string then repeat until all the mixture is used up.

• Place a wire rack or trivets in the bottom of a large cas-serole dish then add water to the bottom of the trivet. Place the meat packages on top of the trivet and cover the dish. Bring to a boil and steam the packets for at least an hour. Add the plan-tains to the pot as well.

• Remove the plantains from the pot and mash with a fork. Top with the meat and sauce from the banana leaves and serve.

faSHion Spot20


Fashion, shows who we are and depict our personality in terms of visual informa-tion. The way we choose our clothes shows our attitude towards the world and other

people. It is also some kind of communica-tion. We put some of our personality at everything, how we behave at different situations, what we eat and which style of clothes we choose at shops. All the parts of it build the main stream of fashion. But in spite of our personality every person at the world has something in common. Even if it’s the smallest thing. All over the world there are a lot of people who have the same tastes, who choose the same food and trou-sers of the same kind.

FashionGuest writer on Fashion

By Mrs. Marie RogersThe Oxford Collins dictionary defines fashion as ‘a popular or the latest style of clothing, hair, deco-ration, or behavior’ in this sense I have to agree. As the definition points out, fashion is a very com-plex subject. It is a subject I love, and I could talk about all day long. Fashion is defined in so many aspects of life depending on cul-tural, religious and modern setups. The modern setup, involves dress-ing, shoes and accessories like jewellery, bags, and beauty. Cul-tural fashion is becoming extinct; Christianity focuses on morals in their fashion.

Sense

faSHion Spot21


Fashion goes hand in hand with style - it is not just a trendy dress, a designer handbag. It is a combination of hair-style, make-up, outfit, handbag, shoes; the nail polish, earrings, watch and rings you wear. It is the way you walk, sit up straight, the way you talk, eat and carry you.

Fashion is not wear-ing your Sunday best or a one-off lovely frock. It is living a trendy life-

style every day of your life. It is not only day clothes but as we said, it

is a lifestyle both day and night. It goes to your wardrobe, home, car, and so on.

Fashion is not necessarily expensive outfits - you could look a million dollars in second-hand clothing. You also do not need to be a stick insect to be fashionable. Any figure is all right as long as you are comfortable in your outfit. At the same time, fashion does not squeeze into smaller clothes; know the right size for your body. Fashion goes as far as choosing your bra and knickers. These two should match and they should also coordinate. For example, if you are wearing a white dress or white shirt, you should use a white bra. It is a fashion disaster to wear a black bra inside a white shirt or frock! This also goes for a black dress or shirt - it’s best to use a black bra. With anything see-through, use

a matching bra. There are also specific col-ors that suit different skin combinations. Lipstick, eye-shadow, all should coordinate with what you are wearing. You should always try and stick to two colors. A hand-bag should match your shoes. Your hair-style should suit your face shape. Whether you are wearing western clothes or tra-ditional, try and follow the above, you do not have to be in stilettos to be fashion-able; good sandals or flat shoes are just as good. Silver or gold jewellery can only go with certain colors of clothing.

“Fashion fades, Style lives on”,

Mrs. Rogers is a fashion consultant; she can be reached on her email address [email protected]

22


Wellbeing

Healthy diet: By Florence Tushemerirwe

What is Diabetes?

Diabetes is a Non-Communica-ble Disease (NCD) that is cur-rently one of the major killers in the whole world. Doctors call it Diabetes Mellitus (DM). It is non-communicable be-

cause no one can know that their neighbor has it, unless they disclose to them. It is not contagious either. Before I share more about DM, let me give you other non-communicable diseases; these are cardiovascular heart dis-ease, cancers, chronic respiratory diseases and high blood pressure. These diseases used to be classified as diseases of the old rich people. This does not hold anymore! With the changes in life-style and diet we are currently experiencing, these conditions manifest in all age group, silently reaping the families, com-munities and nations of the productive lives, affecting the “economic well-being of their dependents” in the low income countries as rightly put by Dr. Roy Mayega, a colleague with a passion to prevent this disease from occurring. The focus of this article is DM, as suggested by the title. We shall cover half of the information on DM in this article; the fol-low on article in our next issue will explore simple and easily adaptable ways of prevent-ing DM that we can use to modify our life-styles to lead healthy lives. Watch this space, each NCD will be tackled separately!

Types of diabetes and their causes: There are three types of DM, Gestational DM, Type 1 DM and Tyep-2DM. Also, I must mention that all food we eat is interpreted as sugar by our body cells. The body breaks down blood sug-ar using insulin hormone to release energy for our daily activity.

Gestational Diabetes – this comes about during the gestational period, as the name suggests and it happens when an expectant mother at around the 24th week, experiences high blood sugar. This affects both the mother

and the unborn baby. For the mother, since her body produces insulin, this process is interrupted by the pregnancy hormones in some mothers and they experience insulin resistance. Their bodies fail to break down the sugar in the blood and convert it into energy; this creates an excess of sugar in the body. Also, their pancreas fails to produce enough insulin to break down the excess blood sugar.

The baby therefore receives extra sugar than they need in the womb as they grow. The baby’s pancreas reacts by producing a lot of insulin to break down this extra sugar into energy. The baby’s body stores extra energy as fat, thus the big baby that results. By the time the big baby is born, their body may have less blood sugar, since their pancreas overworks to produce insulin to breakdown all available sugar in their blood. Also, their bodies are programmed to develop type-2 DM in future. These babies experience dam-

age to their shoulders during birth, breathing problems and have excess insulin in their bodies, with a high risk to obesity.

Type-1 DM: People with this type of DM do not produce insulin, so they have to regularly inject and use other treatment and manage-ment strategies to lead a healthy life. Many people live with this condition to adulthood. The disease comes during childhood and at adolescent stage, that is why it was also called juvenile DM. One has to balance between controlling their blood glucose, the food they eat, managing the insulin hormone, exercise and other support they need from family members and friends.

Since the body does not regulate the blood sugar for the people with this type of DM, they always have to know the amount of sugar that different foods will contribute to the blood sugar. That is why we see such people picking small portions at parties, or even at home,

Diabetes-What everybody should know

wEllbEinG23


because they know how their body reacts to the upsurge of sugar. It takes a lot of effort to learn these principals, although, all people with this condition can learn them and incorporate them into their lifestyles. This category of people knows how to bal-ance their meals wherever they go, be it at a party, restaurant, choosing snacks; name it. They respond to body language, whenever their blood sugar is high or low in the body, with either eating a snack or administering insulin. They work with their doctors to manage the disease.

This category exercises too, because that helps to keep the blood sugar in balance. Caution: one must work with your doctor, to learn how to treat blood sugar lows, when they exercise. It is good to monitor the way your body reacts to the different exercises, for easier management. Have a plan, after several trails of exercise; carry a snack always in your bag to counter any blood sugar lows after/during exercise.

The support from other peers with the same disease is good, because one has people to talk to, who understand what they are experiencing; besides that, the relating to peers beats stigma, depression and other emotional issues that come with the disease.

Type-2 DM or non-insulin dependent DM or adult on-set DM: This is the most com-mon and chronic form of DM one always has high blood sugar, the body does not use insulin properly, it resists insulin. It is caused by behavioural practices; that you and I can modify to stay healthy. These include poor diets, poor eating patterns, excessive alcohol and tobacco use and physical inactivity.

A poor diet is one that lacks plenty of fresh fruit and vegetables, laden with processed/refined foods, sugar, salt and unhealthy fats and oils. Processed foods include the coveted white rice, first class maize flour (without bran); chapati made from white wheat flour, macaroni, spaghetti, the list is long. All foods in that class are highly refined, and lack the cover that would otherwise help your body to digest the food well and eliminate the excess sugar. Refined foods give us an upsurge of sugar in the body. Nutritionists recommend a diet full of fresh fruit and vegetables, drinking water and whole foods, e.g. brown rice, brown or whole wheat bread, eat locally available food. You only need one sweet potato to get full, with foods like beans, peas, ground nuts, dodo, to mention but a few. These will keep your healthy. I don’t refuse you to eat meat, please eat mainly white meats (chicken and Fish). Before you ask, let me confirm for you, pork is not white meat. It is red meat, laden with fat in between each two strands of red meat. This is really not good for your health.

A poor eating pattern is one where one takes long to eat, after the last meal they had. Amidst us we have people like Sarah (not real name) who don’t take breakfast (the most important meal in a day) except if one

is on a fast, and then they eat lunch as their first meal in a day. By the time Sarah eats lunch (between noon and 2pm), believe me her blood sugar is very low at that time. She is likely to eat a lot that she will not need a snack between lunch and supper. At supper, she will eat a huge plate of food because she is hungry, besides, she would like to replace all the energy she used while working. This is a second upsurge of sugar in the blood. Imagine the pattern of sugar flow in Sarah’s blood if she eats like this daily. This is reality and we have many of such people, either they are too busy and lack the knowledge to take care of themselves. This predisposes them to type-2 diabetes, which they would have otherwise prevented. Graph B above illustrates Sarah.

Picture Rose (not her real name), who wakes up and eats her breakfast before going to work and has two snacks in a day plus lunch and a light supper. She keeps her blood sugar regular and does not experience the high and low blood sugar in a day. That is graph A in our illustration. This is what nutritionists recommend for healthy living, body maintenance and long life; three main meals in a day and two snacks. The snacks can

be fruits, vegetables, drinking water, a cup of tea/porridge or milk for the pregnant, lactating and people recovering from an ill-ness. This pattern of eating prevents type-2 diabetes, but also other NCDs.

Worse still, most people do not exercise regularly. We only need a minimum 30 minutes of exercise a day to maintain good health, irrespective of our body shape or weight. Regular exercise has several ben-efits, one of which is to maintain balanced blood sugar and utilize the excess energy in the body. The current trend is that major-ity work while seated, drive our cars home

and sit in front of a TV, wait for supper (laden with refined easy to cook energy giving foods, less fresh fruit and vegetables) and eat while watching TV, then retire to bed (pre-cooked foods always have lots of salt and oil too, manufactures add these to try and mimic the original taste or food). This is a sedentary lifestyle and is a high risk factor to NCDs, including DM.

Signs and symptoms of DMThese vary from individual to individual

but the most common ones are: Excessive thirst, frequent urination, unusual weight gain or loss, Dry mouth, nausea, frequent virginal infections, blurred vision and loss of memory.

In part 2 of this article, we shall explore prevention measures that we have briefly highlighted in this article.

The writer is a Public Health Nutritionists and Assistant Lecturer at Makarere University School of Public Health, and can be contactedon [email protected], for questions, clarifications and complements.

afro-HEaltH drinK24


Cold Remedy

Cold Remedy

Fresh spring Rosemary

Lemon

Ginger

Honey

Mix lemon, ginger, honey and fresh spring rosemary, put everything in a blender and blend using boiling water.

Cleansing Juice

Cleansing Juice

Cucumber HoneyWatermelon 2 Apples

Try this juice to help detoxify your system when you are feeling slightly the worse for wear. Its light flavor means that you can help cleanse the body while enjoying a refreshing drink.

Ingredients � 2 Apples � Water melon chunks or pieces � Quarter cucumber � Honey

PreparationPut all the ingredients in the juice extractor or a

blender and blend,

afro-HEaltH drinK25


Diabetic juice

This vegetable juice combines sweet roots and gentle greens, providing a tasty vitamin overload.

Ingredients � 1 cooked beetroot, peeled and trimmed � 2 carrots, peeled and trimmed � Quarter cucumber,

PreparationPut all ingredients in the blender and

blend them

This juice has comfort-ing flavors of a fruit crumble; it is particularly

beneficial for diabetics, as cinnamon is believed to have a positive effect on the digestive system.

Ingredients � 3 Apples � 2 Pears � Pinch of cinnamon

PreparationPut the apples and

pears in a juice extrac-tor or a blender, blend, pour out into a glass and sprinkle with a pinch of cinnamon.

The energizer super juice

The energizer super juice

CucumberBeetroot Carrots

Cold Remedy

Fresh spring Rosemary

Apple

Honey

HEaltH & bEauty 26


Cucumber Peel a piece of cucumber and grate the

white matter. Apply the grated cucumber plus the water on your face and neck and leave it for 15-20 minutes. Place 2 round pieces of cucumber on your eyes and let it rest for the minutes you are wearing the mask. These will help relax your eyes and reduce puffiness.

Back to basicsDid you know you can have a beautiful skin by using some of the ingredients you have at home? Right, you don’t have to use expensive products to look like Halle Berry. After all, they tell us these products are from natural extracts. Why not go direct to the source? Here are some nice facial masks to make your skin glow.

Natural YoghurtYou can use natural yoghurt plain without

honey; it makes your face so soft. If you can stand the smell, there is no harm with sleeping with the mask still on. Use your usual moistur-izer after washing off the mask. You will notice a glow on your face in a few weeks, all natural. These remedies work with sensitive skins too, and with time, you will discover what works best for your face.

Honey and Natural YoghurtMix some honey with natural yoghurt and achieve an

even mix. Apply on your face and neck; there is no limit of how long you can have the mask on. The mix is sticky though, so you can’t go to bed wearing it. Wash away with warm water, or cucumber water.

Lemons and AvocadoScoop some avocado on a spoon. Squeeze some lemon juice

onto the spoon. Mix the two using your fingers and apply on your face. Apply gently all over your face and neck such that there is no excess of avocado. If the mask has dried you can sleep with it. Hope you clean your pillow cases often though.

HEaltH & bEauty 27


Coffee Scrub

Coffee grounds can be used directly on your face and body as a natural scrub. The abrasive texture will scrub off any dull skin, leaving you with a glowing appearance.

The caffeine will also act as an energizer for tired skin and puffy eyes, leaving you with a tightened and youthful look. For a stronger scrub, add sugar to your coffee grounds. You can also mix in some olive oil for a moisture boost.

Coffee for Anti-AgingNot only does coffee awaken skin, the

caffeine has also been shown to improve the appearance of cellulite. There are many expensive cellulite reducing prod-ucts that contain caffeine, but you can easily create your own at home.

Mix two parts coffee grounds with one part water, and add a few drops of tea tree oil. Use a wash cloth or skin brush to massage the mixture onto skin in a circular motion. The tea tree oil will smell great and will add an additional boost to the circulatory system. While the effects may not be instantaneous, you will see smoother and tighter skin over time.

Coffee for Hair Growth

Why stop with your skin when your hair can benefit from caffeine as well? The way that caffeine increases your circulation can be applied to hair growth. When massaged directly into your scalp, caffeine can stimulate the hair follicles to speed up growth.

Let brewed coffee chill, and pour it into a spray bottle for easy use. While in the shower, spray the coffee onto roots as an after-cleansing scalp treatment, and allow it to sit for as long as possible. Rinse your hair, and use products as usu-al. You will likely notice less shedding and increased hair growth with regular use.

Coffee for Hair Color

Curly girls with dark hair have discovered coffee as a great hair color enhancer. It can darken and add shine and dimension to hair.

Use very strongly brewed cof-fee as a hair soak or rinse. Pour it through the hair, and allow it to really sink in. Make sure you protect any light colored clothing or surfaces in your home, and do

not let the coffee run down your face. A

shower cap is a

great way to keep hair up and protected while doing a treatment.

For a thicker moisturizing mask, mix coffee grounds with your favorite oil or conditioner. Your hair will be left shiny with an even tone. These mixtures can be added to henna hair dyes to amplify the darkening effects. You can also add cocoa powder to make the mix even darker!

Coffee in Hair Products

Like the idea of using coffee in your beauty regimen but not quite ready to DIY? Test it out with beauty products containing coffee. Curl Junkie Coffee-Coco Curl Crème contains coffee bean butter and is a multi-purpose product that both moisturizes hair and provides hold. Its sister product is Curl Junkie Coffee Coco Curl Crème Lite, which has similar ingredients but serves as a lightweight alternative for those with finer hair types.

Coffee for Beauty

StandardS on HEaltH & SafEty for SaloonS 28


Health of a client during Skin penetration operationsBeauty operators conducting skin penetration operations must, at all times, ensure the following

I think that carrying on a life that is meant to be private in public is a breach of taste, common sense, and mental hygiene. Myrna Loy

StandardS on HEaltH & SafEty for SaloonS 29


Handling skin penetration instruments,

Needles and other penetrating devices must be handled properly to avoid contami-nation and injury. Single use disposable gloves should be worn when conducting skin penetration operations,

Skin preparation before piercing,

Before any skin penetration procedure is carried out the operator must ensure the following, check the clients’ skin to ensure that it is clean and free from infec-tion. Prepare the penetration site where appropriate remove the hair and wipe the penetration site with sterile disposable swabs containing medical or surgical spirit. Allow the skin disinfectant to dry before penetrating the skin; Do not the skin with bear hands.

Dye for tattooing semi-permanent makeup,

Pigment dyes maybe contaminated from viruses (such as Hepatitis B and C) in blood and serum. To avoid these contaminated dyes from being the source of transmission to other clients the operator must ensure the following; Always use pigments in new or sterile containers or caps for each client.

Administer dyes only from collapsible tubes or by another appropriate manner, so as to reduce the chance of contamination.

Ear and body piercing,For ear piercing the operator must;

always use sterile ear piercing studs, always ensure that the gun has been thoroughly cleansed and disinfected particularly the stud holder before being used on any per-son. For body piercing, the operator must always ensure: appropriate sterile body piercing needles and equipment are used,

A number of accidents and injuries arise from beauty opera-tions, therefore a first aid kit should be held in every premises

and should stocked with at least the provisions includ-

ing; surgical spirit and or medical disinfectant, a bandage, plasters, cotton wool, gauze, forceps, pan-adol or pain killers that are generally accessible over the counter in phar-macies, scissors, razors or surgical blade.

Any operator or client who receives a needle stick injury (i.e. penetra-tion of their skin with an object that has pen-etrated another persons’ skin) bleed the wound, wash it and then should seek immediate medical attention from a quali-fied medical practitioner.

Injuries and first aid during beauty operations

afro-bEauty dairiES 30


Breakfast: De-pends on how much time I have to make it, be-cause my job is so flexible,

Lunch & Dinner: I try to stay away from junk; I make sure I eat food; a meal without rice is not a meal for me.

Food cravings or indulgence: I do not have a particular craving, I love experimenting with different recipes,

Health tips: I drink lots of water these days, than I used to before, took a class too with Destiny consult, it deals

with leadership and sheds some light on how to prepare for your future, mentally, health wise and spiritually. I have started cooking more, that way am able to control what I eat, doing less meat, have also reduced on the portions I eat.

Fitness tips: I run every morning, it helps with the flexibility, I bought a workout DVD, which helps out too when am home.

Perfect hair-style: I hate combing my hair, this hair style is easy to keep, it defines my personality. Advice: A little is better than no workout, Read alot

David Oguttu FOOD RULES

GXP presenter on NTV

afro-bEauty dairiES


Breakfast: I love a full English break-fast,

Lunch: My biggest comfort food is Posho with a thick beef or pork stew with sukuma lightly fired

with tomatoes onions and garlic,

Dinner: I cook when I get home, normally I like roasting chicken, am very good at making pasta with a lot of bolognaise sauce with salads on the side.

Food cravings, Crisps with mayonnaise, I love sushi and nsenene

Health tips: I do not like over cook-ing my food because it tend s to lose its nutrients and in the process one misses out on the benefits, meant to be got from the food, most especially vegetables and for fish it should be moist, I love it that way.

My cooking tip to everyone; every kitchen must have apple vinegar, it works in every-thing, whatever kind of food cooked, it increases the flavor in the food, good for marinate, tenderiz-es the meat, and vinegar helps detoxify or cleanse the body system.

Fitness tips: First thing I do every morning is to take lots of water; the water helps flashes out all the unwanted bodies. I walk so fast, it has helped me a lot. I usually steam first before hitting the gym, which helps me produce sweat, I usually work the core, that is the stomach and back, do sit-ups and the rest of the body becomes stronger, making it easier to do anything else.

Perfect Hairstyle: (She laughs) trying to grow an afro, I have been drinking alo-evera, which has solidified my hair.

Advice: Try in your heart to remain as childlike as possible. It helps you keep happy ,

which is medicine in itself.

Rosario Achola

FOOD RULES

News anchor at Radio one

afro-bEauty dairiES 32


Breakfast: It is a must have for me, I usually have juice and an omelet at home, I do not leave the house minus breakfast.

Lunch: I rarely eat lunch, it is not easy to find good local food in town, and my favorite food is Rice and beans.

Dinner: My dinner consists of Juice and a snack (bachelor’s dinner), at times I eat out.

Food cravings: I have a weak-ness for sausages and the club sandwich at Gattomatto is very delicious, healthy, satis-fying and cheap.

Health tips: I had a blood pressure problem, got a nutritionist who guided me on what to eat, especially relat-ing to what my body needed. I reduced on the intake of some foods like meat, eggs and milk. Though some people get their health tips from internet or self help books, for some it works for others it does not because bodies differ.

Fitness tips: I go to the gym twice a week, spend one and a half hours when am happy. It is a good a thing to gym. I also skip 100 times, I give myself 20 minutes in the morning, it helps me sweat more, balance my heart rate and gets the blood pressure normal.

Perfect hairstyle: I love the marine haircut, I trim my hair every two

weeks, for a neat look, my hair grows very fast. I do not like the way some people shape the front of their heads after a trim, having sharp corners, some look like tri-angles.

Advice: My advice to everyone is to find a nutritionist, because they are not so expensive, they help keep you on track, con-cerning what you feed your body.

Bryan McKenzie FOOD RULES

Presenter at Radio City

intErviEw33


Camille Aliker is an African American married to Dr. Martin Aliker; Afrodite met and had a chat with her at her home in Kololo.

Camille Aliker

Who is Camille Aliker?

I am a biological mother to daughter Julie Auma, Martin Opiyo and twin sons Phillip Ocen and Paul Okello. I am also mother to several children who

we have chosen to look after and support in their pursuit of educa-tion. I am a grandmother and a wife to Dr. Martin Aliker.

What inspires or motivates you to do what you do?

When you travel around the country and see the needs of the people,, you are moved to do try and assist them to satisfy some of their needs. Truly, if I had the financial means, I would go to the villages and sensitize the women on health issues that are important and necessary for their well being and those of their children and somehow lay the foundation to help solve these issues. Am inspired by women who have walked that extra mile to assist fellow wom-en live a healthier life by taking care of them,

Do you have a nutritional schedule that you follow and how has it helped change your way of life?

I have a physical problem that dictates my diet; I do not eat fried or fatty foods or sweets. I eat a lot of roughages, green salads, vegetables and watch my cholesterol intake. I also try and drink four glasses of water a day

How do you maintain the glow in your hair?

I use a good shampoo, to wash my hair; I usually carry my own shampoo when I visit a salon. Some saloons in Uganda economize their shampoo, leaving one’s hair oily. My favorite one is Cream of Nature, I have been

using Motions hair dress, which is in a cream form and it has helped my hair a lot. I also use a good conditioner

How many times do you visit the sa-lon?

Once a week

I believe you have a family, how have you been able to balance work, family and keep looking healthy?

My children are all grown and have their own homes. My main priority now is looking after my husband so that his life is less stress-ful and he eats a healthy diet. Because of my

medical problem I must have a medical check up every five (5) months.

What is your fitness routine?I ride a stationary bicycle for

12 klm. a day. It also indicates the number of calories used, shows the rate of the heart beat and also reads the pulse, which has helped me maintain my body weight.

How many times do you ex-ercise or work out?

I try to exercise every day on my stationary bicycle or at least 5 days per week. I used to walk for 1 hour every morning but no longer do so. Although, I do walk when possible.

What is your facial secret?I never go to bed with make up

on. Even when I was younger and I used to go out and return late, I would clean my face. I use a mois-turizer, double serum, a restor-ative day cream, a neck firming cream and a restoratives night cream, When going out on special occasions, I use loose powder applied with a brush. I love wear-ing a light lipstick and lip liner.

What advice do you have for young ladies about to turn 30 or have already hit their 30’s but want to keep looking young and fresh?

Eat healthy; diet is important for everyone, a good nights rest. Smoking is not healthy, though these days many young ladies are into smoking, which is not good for their lives and bodies. Get into some sort of an exercise routine that you can deal with. Lastly have a good relation with the Almighty Father for true peace of body, body and spirit.

mEn'S StylE34


For a man who tries to avoid complications, a new hairstyle is always the perfect excuse to embrace change, to grow into someone better, to reinvent him when the right time arrives. That’s why choos-ing the right men’s hairstyle should always reflect a sum of perfectly good decisions that you’ve taken only after considering every possible aspect. Think of a haircut as something extremely per-sonal, something that apart from keeping with the men’s hair trends must also suit your hair type,

your image and your personality. The best part is that any haircut you set your mind to can easily be altered by a hair specialist, in order to work for you and complement your face shape.

Matching that hairstyle with your face shape

Knowing your face shape

Round face shapeCharacteristics of a round face shape: jaw line

is round, face almost as wide as tall, round cheek-bones. To best work with this particular face shape you should:

Choose a haircut considering what features/areas you would like to enhance or hide,

Choose a style that can be worn with a bit of height

Add volume to your hairstyle to keep the face from looking too round,

Experiment with an off-center part, or some waves at the eye level to help minimize roundness.

Triangular face shapeCharacteristics of a triangular face shape: wide

cheekbones and forehead, pointed chin. Comple-ment this face shape by:

Opting for longer hairstyles with plenty of layers to add width and volume on top

Choosing a style that will narrow your forehead area and add the illusion of width to the chin,

Square face shapeCharacteristics of a square face shape: square

jaw line, almost as wide as long, straight sides, jaw and cheekbones the same width. When choosing a haircut for this face shape try:

Considering its strong and masculine featuresKeeping the hair softer around the edgesA tight, short haircut that enhances the facial fea-

turesNot to style the hair in a center parting, nor with a

heavy fringe

mEn'S StylE35


Matching that hairstyle with your face shapeDiamond face shape

Characteristics of a diamond face shape: cheek-bones are widest part of the face, forehead and jaw line are narrow, long pointed jaw line. For this par-ticular face shape:

Choose having some length onto the face in order to soften the silhouette and create extra width on top

Go with a leaner style, one that is narrower at the cheeks, and add some fullness at the crown

Opt for a haircut with a slicked side fringe and layers on top for extra volume

Avoid going too sharp around the edges, as this will make the ears stick out

Avoid wearing the hair too straight, as a wavier look worn on the side will automatically soften the features.

Oval face shapeCharacteristics of an oval face shape: con-

sidered the ideal shape, slightly rounded jaw, no unusual characteristics, face shape resembles the shape of an egg. To enhance the oval face shapes try:

Experimenting with nearly any haircut, in any shape or length, as its well-balanced proportions allow it

Avoiding a full length fringe, as this can make the face appear rounder

Paying attention to other prominent features such as the nose and position of the eyes and ears

A squared off cut that levels the sides with the top, something along the lines of a pompadour

Oblong face shapeCharacteristics of an oblong face shape: face

longer than it is wide, often rounded jaw line, cheek-bones and jaw the same width. To complement this face shape:

Avoid taking the sides too short if you want to keep length on top

Keep the shape well proportioned, no sides that are too short or a top that is too long

Style the hair onto the face to reduce the appear-ance of length and maintain balance

Keep some length on top and try styling it either in a modern greaser, or a super-cool quaff.

Heart face shapeCharacteristics of a heart face shape: The cheek-

bones are the widest part of the face; the face is wid-er than it is long, and the chin is noticeably pointed. Considering the heart face shape try:

Keeping the hairstyles slightly longerChoosing a square haircut that will balance the

face shapeOpting for a messy look that covers your fore-

head, as it will draw attention to your nose, mouth and eyes

Not lifting the hair off your face entirely, as this will make your whole face look tiny.

muSiC and fitnESS 36


Why jazz?

I like uniqueness and this kind of music was lacking in the Ugandan industry no one had come out to do it, I also wanted to contribute to my generation, given that I was already playing instruments, I taught myself the saxophone, used to

listen music done by the celebrated American artists, the way they did it, so that I would not copy their work but incorporate in my Chris-tian faith and bring in a Ugandan element of the rhythms and beats, which would relate to the audience here, helping them understand my jazz. I chose the saxophone because it is synonymous with jazz.

My music covers my identity and faith, this coincides with the slogan I go by, African, smooth and divine.

Mentorship,Initially I used to reach out to

people and the youth talking and guiding them, but I have done a lot of mentoring from a distance, which is through social media, answering questions meeting up with some. The thing I tell them is to learn the language of music and know how to express your-self and find the uniqueness that defines you.

Challenges faced,Some people do not under-

stand my kind of music approach and the culture of excellence is

also missing in this society, because people are not used to, the fact that one can come out and excel at something new is a bit of a risk take.

Isaiah & Fitness,I work out mainly for my heart, to keep it

at the right rate. We used to play badminton as a family but the weather in Kampala is not that good for the game. I also gym (am not the kind of person looking for muscle), most people workout after the doctor tells them to, which is wrong, working out has to be part of one’s routine.

Workout routine,I warm up before working out, helps

release some sweat, and then stretch a bit though at times I just do pushups. Nor-

mally I workout for an hour, usually go at the off peak hours, I do not like a con-gested gym, I love concentrating on what am doing.

Favorite workout,Badminton helps in stretching the upper

and lower limbs it is better if the person playing it is good with footwork coz that is all that is required. I used to play it profes-sionally.

What you take before and after work-ing out?

I do not take sugar, no soda, no cold water. I take warm water, eat fruits, this always works for me; it refreshes the sugar content lost when working out, which energizes the body. I also avoid taking a lot of water, to prevent stitches.

Music & FitnessThe health of the brain should be

put foremost; it helps manage one’s focus and stress, it also helps my wellbeing and more inclined to what

I do.

Advice,We all are different, and have

to look at your passion, be original, stick to your uniqueness, Always remember, a good artist is someone who creates something new.

speaks of his love for music and badminton as a favorite workout. The renowned Ugandan saxophonist, is composed of music, lives music and thinks music that is what makes Isaiah, He has used his music and life story to inspire people, and many people out there have excuses as to why they can not make it in life but not him.

“Champions aren’t made in

gyms. Champions are made

from something they have deep

inside them, a desire, a dream,

a vision. They have to have

the skill, and the will. But the

will must be stronger than the

skill.”-Muhammad Ali

Isaiah Katumwa

37


afro-fittnESS GuidE38


4Types of

Exercise

afro-fittnESS GuidE39


Exercise and physical activ-ity fall into four basic cat-

egories — endurance, strength, balance, and flexibility. Most people tend to focus on one activity or type of exercise and think they’re doing enough. Each type is different, though. Doing them all will give you more ben-

efits. Mixing it up also helps to reduce bore-dom and cut your risk of injury. Though we’ve described each type separately, some activi-ties fit into more than one category. For example, many endur-ance activities also build strength. Strength exercises also help improve balance.

EnduranceEndurance, or aerobic, activities

increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. As a result, they delay or prevent many diseases that are common in older adults such as diabetes and heart disease. Building your endurance makes it easier to carry out many of your everyday activities.

� Brisk walking or jogging � Yard work (mowing, raking,

digging) � Dancing � Swimming � Biking � Climbing stairs or hills � Playing tennis � Playing basketball

ENDURANCE

STRENGTH

BALANCE

FLEXIBILITY

StrengthStrength exercises make

your muscles stronger. Even small increases in strength can make a big difference in your abil-ity to stay independent and carry out everyday activities, such as climb-ing stairs and carrying groceries. These exercises also are called “strength training” or “resistance training.”

� Lifting weights � Using a resistance

band

BalanceBalance exercises

help prevent falls, a common problem in older adults. Many lower-body strength exercises also will improve your balance.

� Standing on one foot

� Heel-to-toe walk � Tai Chi

FlexibilityFlexibility exercises

stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities.

� Shoulder and upper arm stretch

� Calf stretch � Yoga

go4life.nia.nih.gov/4-types-of-exercise

booK rEviEw40


By Sue Monk Kidd(Author)

F rom the celebrated au-thor of The Secret Life of Bees: a masterpiece of hope, daring, the quest for freedom, and the desire to have a voice in

the world,Sue Monk Kidd’s sweeping new

novel is set in motion on Sarah’s eleventh birthday in 1803, when she is given ownership of ten-year-old Handful, who is to be her waiting maid. Sarah has known from an early age she is meant to do some-thing large in the world, but she is hemmed in by the limits imposed on women.

We follow their remarkable jour-neys over the next thirty-five years, as both strive for a life of their own, dramatically shaping each other’s destinies and forming a complex relationship marked by guilt, defi-ance, estrangement, and the uneasy ways of love.

As the stories build to a riveting climax, Handful will endure loss and sorrow, finding courage and a sense of self in the process. Sarah will experience crushed hopes, betrayal, unrequited love, and ostracism

before leaving Charleston to find her place along-side her fearless younger sister, Angelina, as one of the early pioneers in the abolition and women’s rights movements.

Inspired in part by the historical figure of Sarah Grimke, Kidd goes beyond the record to flesh out the rich interior lives of all of her characters, both real and invented, including Handful’s cunning mother, Charlotte, who courts danger in search for something better, and Charlotte’s lover, Denmark Vesey, a charismat-ic free black man who is planning insurrection.

This exquisitely written novel is a triumph of storytelling that looks with unswerving eyes at one of the most devastating wounds in Ameri-can history, through women whose struggles for liberation, empower-ment, and expression will leave no reader unmoved.

Published by Viking, January 7, 2014, A New York Times #1 Bestseller

The Invention of Wings by Sue Monk Kidd

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