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Bomb Targets Police Vehicle in Northern Nigeria

Police in northeastern Nigeria say a bomb targeting a police vehicle exploded in the city of Maiduguri as a governor's motorcade approached from the airport.
The blast happened Monday after the governor of Borno state, Kasim Shettima, arrived from the capital, Abuja, where he won a legal challenge to his election.
No one claimed responsibility for the bombing, but members of the radical Islamist sect Boko Haram are suspected of throwing the device at a police vehicle.
The state police commissioner said there were no injuries from the explosion.
Boko Haram said it was behind a series of attacks earlier this month in northern Nigeria that killed more than 100 people.
It also claimed responsibility for an August 26 attack on the U.N. headquarters in Abuja that killed more than 20 people.
Boko Haram militants say they are fighting to establish a strict Islamic state in the north. The group does not recognize the oil-rich country's government or its constitution.

5 Small Steps to Healthier Eating Habits

There’s a lot of talk these days about how the typical American diet needs updating. As it turns out, eating a lot of red meat, processed food, and sugary snacks isn’t so good for you. People today are being advised to eat fresh vegetables, a small amount of meat, and no white sugar.
Making these changes can be challenging, and too much change at once is a recipe for failure. So, how do you improve your diet, without biting off more than you can chew? The answer is to take small steps. Here are five ways to ease you into healthier eating habits.

• Cook from scratch a couple of times a week

Food that is pre-packaged, or prepared for us in restaurants, has a much higher content of fat, sugar, and salt than anything we would cook at home. Give your body a break a couple of times a week by making a meal with fresh vegetables, whole grains, and fish or beans. Lightly salt your food and add simple seasonings like olive oil, yogurt, and lemon juice.

• Switch out whole grains for pasta or bread

Although they taste delicious, pasta and white bread don’t have much nutritional content. Start experimenting with whole grains and see which you like best. Brown rice, quinoa, millet, and farro all have a high protein content and a distinct flavor. Try tossing tomato sauce with farro instead of pasta, or serving your soup with some fluffy quinoa instead of bread.

• Eat a breakfast that includes protein

While the typical American breakfast of a muffin or a bagel and coffee gives your body a boost of sugar and caffeine, it won’t give you a lot of fuel to hold you over until lunch. Avoid a spike in your blood sugar levels in the morning, and instead try eating a hard-boiled egg with whole grain toast, canned sardines over brown rice, or plain yogurt with nuts, grains, and fruit.

• Eat leafy greens a few times a week

Kale is a “superfood,” with an extraordinary amount of cancer-fighting antioxidants and a high content of beta-carotene and vitamin C. If you think you don’t like kale, try sautéing it with olive oil, garlic, and chili flakes. It’s delicious. Collard greens, Swiss chard, spinach, and beet greens are all pretty healthy, too, and can be cooked the same way. If you still need to eat birthday cake once a week, fine, just eat your greens, too, and you’ll be a lot better off.

• Include healthy fats in your diet

Fat is what gives food flavor, so make sure you incorporate lots of sources of unsaturated fat into your new eating regimen. Spiff up your salads with avocadoes, eggs, olives, and fatty fish like sardines. Make whole grains and veggies more exciting with nuts, seeds, and unprocessed oils like extra virgin olive oil. These foods are not low-fat, but they’re full of protein and nutrients that your body needs.

Five Housemates Up For Eviction At Big Brother Amplified

After last week’s brutal eviction of three housemates – Alex, Miss P and Weza, Big Brother Amplified housemates have to face another set of nominations. 13 housemates have been booted out leaving another left to vie for the number one spot.
This week’s housemates nominated for eviction are Bernadina, Lomwe, Mumba, Zeus and Nigerian representative Vina after head of house Vimbai saved Wendall and put Mumba up in his place.
The ladies in the house picked the strategy of nominating the men during the nomination session. Most surprising was Kim’s nomination of Lomwe, with whom she has shared some intimate moments. Her reason for doing so as told to Big Brother was that Lomwe was ‘too reserved’.
It was also funny to see Zeus nominate Kim and Vina who coincidentally returned the favour and Karen and Vimbai’s ongoing feud make them nominate each other.
It’s 18 more days to go and the Big Brother Amplified gets more interesting as on July 31, a winner will emerge.

Mo’Hits Searches for First Lady

The second season of Koko Mansion will kick off in a matter of months.
But unlike the debut edition of the reality show which sought to find ‘the ideal Nigerian woman’, this time, Mo’Hits Records, owners of the property, say they’re altering the concept.
‘This time around, we’re searching for the first Lady of Mohits‘, D’banj said at a recent news conference.
One insider tells us plans for Koko Mansion 2 have reach advanced stages; although not much has been concluded.
One thing is sure though: the show will not run on cable platform HiTV. We’re told Mohits and HITV are yet to resolve issues arising from Koko Mansion in 2009.
Bolanle Okhiria, aa Lagos-based presenter and actress won that edition. Part of the issues observers have raised: she never became D’banj’s date for a year as was promised on the show promo; she never got a Chris Aire diamond ring; never got the convertible car that was promised (Okhiria drives a 2007 Model Mitsubishi Outlander 4WD); and only featured as an extra, in Dbanj’s ‘Fall in love‘ video with Genevieve Nnaji as the star of the video.
We’re told the organisers would be looking at preventing a recurrence of this, as the show enters a second season…

NETPod: ‘Tomorrow’ + ‘Kolo For You’ – Retta

Retta, the Port-Harcourt based singer has over the last year made quite some noise with just one single, the mid-tempo ‘Kolo for you‘. The 21-year-old’s sound is far from the norm but still has a lasting effect after listening.
I had the opportunity to watch her perform live at the finals of the recently concluded Nigerian Idol and was quite surprised to see her give a below-par performance. Her vocal strength couldn’t match up with the live band play, something a lot of Nigerian singers are struggling with.
But the soft rock singer has dashed any form of under-performance with her latest single ‘Tomorrow‘. Very reminiscent of the Cranbrerries Stars, Retta’s voice is subtle yet captivating. Retta’s style is relatively unique for a Nigerian market where every Tom, Dick and Harry tend towards more upbeat sounds, but she will do well. Thumbs up!