The Nigerian Air Force (NAF) today, 27 October 2020, winged another combat helicopter pilot, Flying Officer Shehu Ibrahim, after his Basic and Advanced Helicopter Flying Training at the Indian Air Force Helicopter Flying Training School, Hakimpat, India. The winging of the combat pilot is yet another milestone in the NAF’s capacity buildinginitiative to meet emerging and contemporary security challenges in the Country.

CAS Delivery On NAF Combat Helicopter

Air Marshal Abubakar expressed his gratitude to the Commander-in-Chief of the Armed Forces, President Muhammadu Buhari, for his support to the NAF which had not only enabled the acquisition of new platforms but also facilitated robust and result-oriented training for enhanced professional performance. The newly-winged pilot, who is a member of the 64th Regular Course of the Nigerian Defence Academy, holds a Bachelor of Science Degree in Physics.

Breakfast can be said to be the meal you consume in the early hours of the day, your first meal of the day. It should be taken within two hours of you waking up or by 7 am. It is globally considered the most important meal of the day as it is the meal consumed after the long night fast, hence where it got the name ‘breakfast‘, it replenishes your glucose supply to boost the level of your energy and alertness, while also providing other essential nutrients required for sound health. It is also the most skipped meal of the day.

Breakfast is an Essential Tool

The popular feeding adage that says,” Eat breakfast like a king, lunch like a prince and dinner like a pauper”, can’t be pushed aside. After a long night fast, the body needs a lot of energy to start another day’s work, hence the need for glucose. When you eat breakfast you are passing a message to your body that there are plenty of calories to be had for the day. But when you skip breakfast you are telling your body that it needs to conserve rather than burn any incoming calories.

Breakfast Strategies

A recent study compared weight loss among people who ate breakfast with those who didn’t. And it was found that on average, people who eat breakfast are thinner than those who don’t. That could be because eating foods with protein and fibre in the morning keeps your appetite in check the rest of the day. On the other hand, if you’re dieting, don’t think cutting calories by skipping the meal will help. Studies show that most people who lose weight and keep the weight off eat breakfast every day. More importantly, you need to pay attention to what, when, and how much you eat. People who take large breakfasts tend to eat more during the day. You should know that without breakfast you are like a person trying to start a car with no petrol, you are on empty.

Effective Breakfast

A healthy breakfast should provide calories in the range of 20-35% of your guideline daily allowance (GDA). Asides providing energy, breakfast should provide nutrients such as calcium, iron and B vitamins as well as protein and fibre. These essential nutrients are needed by the body and if they are missed at breakfast, they are less likely to be compensated for later in the day. Fruit and vegetables are good sources of vitamins and minerals so try to include them daily at breakfast, be it edible fruit or fruit juice.

Detailed and Structured Breakfast

Just like any other organ in the body, the brain needs the energy to work at it’s best. Breakfast restores glucose levels, an essential carbohydrate that is needed for the brain to function. It can also improve memory and concentration levels makes you happier as it brightens your mood and lower stress levels. Amongst children, studies have shown that breakfast can be linked to improved grades. Also improving attainment and behaviour.

Think About Breakfast

Meeting Energy needs: Energy needs in people vary, with activity levels and life stage being a determinant. Typically, men require more energy than women as growing children require a lot more energy.

Human beings are wired to want intimate relationships; to love and be loved. Whether you’re in an established long-term relationship or the first wonderful months of new love, doing some routine relationship maintenance is just a good idea. 

While every relationship is unique, there are a few tried and tested practices that can often help in giving just about any relationship a boost. Use these relationship goals tips to go next level and make your bond stronger. 

And even if they don’t work perfectly for you the first time, hopefully, they can be a starting point from which you can be inspired and maybe use as a springboard to try some similar techniques that work for you and your partner specifically. After all, the secret to a happy relationship is often nothing more than just a little bit of effort.

TEN RELATIONSHIP GOALS TIPS TO MAKE YOUR BOND STRONGER

Make sure to communicate.

Communication is one of the top relationship goals to keep your bond strong. Everything from a simple text to say hi to the big conversations let your partner know that they are front of mind and you value their opinion. Making sure to talk to your partner about feelings — and making room for them to talk about theirs — is integral to a healthy relationship and a strong emotional bond.

Understand each other. Not everyone speaks the same love language. Making the effort to understand the language your partner is speaking is one of the best relationship goals to strengthen your bond. This could be through learning to read their body language, or it could be through simply talking more and being more open — explaining thoughts and feelings until each of your points of view is fully understood. 

If necessary, you might consider going to see a professional relationship counsellor who can help you to better understand each other. When you understand not only what your partner is saying, but how they’re saying it, it waylays their fear of being open and honest. Argue effectively. We won’t always see eye-to-eye with our partners and, sometimes, they may make us downright angry. Arguing is a normal and healthy part of any relationship. The key is to argue effectively and with compassion in mind. We need to speak our truth with kindness and love. 

If you don’t think you can be calm, make sure to take a time out and revisit the topic when cooler heads can prevail — yes, sometimes “going to bed angry” can be the best thing to do during a heated argument. Make your relationship a priority. With our incredibly busy lives, it can be easy to put the needs of our relationship on the back burner. But, as with almost anything important in life, time and attention are essential in making it last. To make your bond stronger, make sure that your relationship is a priority. You can do this by scheduling a couple of time, checking in with each other, and showing your appreciation for each other. Make time for yourself. While we all went to spend as much time with our partners as we can, it’s important to make time for yourself. When you make time for your hobbies and friends, the time apart from your partner can make your bond stronger. 

As Khalil Gibran wrote in The Prophet, “Let there be spaces in your togetherness and let the winds of Heaven dance between you.” While sometimes we may think that time apart is always negative, it may be crucial in keeping the relationship alive. Keep this relationship goals tip in mind to ensure that you find the right balance of “us time” and “you time”. Stay intimate. Couples that are intimate at least once a week report the greatest satisfaction in their relationships. If your lives are so busy that you have to schedule physical contact, don’t let the lack of spontaneity deter you. A healthy and satisfying intimate life beyond the regular “honeymoon phase” is one of the relationship goals you need to achieve to make your bond stronger. Find time for fun. Couples that still have fun and make each other laugh have some of the strongest bonds. Let go, be silly, try new things, revisit old things, and most importantly have fun; your relationship will be the better for it. Even if it’s just something as simple as mini-golfing or paintballing on date night. Let your hair down together and have a little fun. Grow together. As we move through life, we are all bound to change. Relationship goals will shift, but being in tune with your partner will keep you on the same page. Make time for weekly check-ins and talk about how each of you is feeling. This will go a long way toward making your bond that much stronger and get you closer to being the type of “couple goals” that people talk about. Keep dating each other. When you’re in a long-term relationship, it’s easy — and normal — to stop courting your partner. But when you make time to go on dates, it reminds you of when you were first dating which makes your bond stronger. Perhaps have a weekly or monthly designated “date night” so that you are more likely to commit to doing it regularly. Be there for one another. When bad things happen, it’s important to be there for each other. By being empathetic to your partner, you let your partner know that they can be open and vulnerable with you. You will be their port in the storm and that will make your bond stronger. At the end of the day, we all want a deep and meaningful bond with our partners. We can have that if we’re willing to put in the work on our relationship. When you have real relationship goals, it encourages you and your partner to set the bar higher which will make your bond stronger, and ultimately result in a truly happy relationship. Azure Blog 2020