Are you a first time father? What you need to know….

If you are about to become a father for the first time, this is what you need to know before you get into the overwhelming experience of child birth.

Be prepared

Nobody warns you, but the average labor for first time mothers lasts from 15 to 16 hours.
You could spend that time reading hospital pamphlets about dilations and middle ear problems, or you could dip into your carefully packed bag games and other light distractions.

You will be amazed at how a simple game can

bring you and your partner together while keeping your minds off the hours of active labor that are just around the corner.

Be present

Remember when you pledged to stay with your partner in sickness and health and in good and bad times? Here’s your chance to prove it.
You can offer her water as often as possible, reassure her through the pain and encourage her with each and every contraction and push. You may also be called upon to be her advocate in the event of an emergency.

Keep snide remarks to yourself

You may be the funniest guy in the world, but your partner will not find anything humorous when she is in the pain if delivery.
If your first instinct is to compare her pain to one of your old football injuries, you are probably not cut out to be a father.

Don’t take her insults personally

Pregnancy can bring out the best in a woman, but childbirth often brings out her worst. Odds are your spouse will scream at you, blame you for knocking her up, and even rue the day you ever met.
If her labor goes on long enough, you may also her utter swear words. It is important to understand that your partner is under an exceptional physical and emotional strain and her words are not a true reflection of how she really feels about you. Well, most of them, anyhow.

Tag someone else in

Some deliveries can take over 32 hours, with long stretches of time with little or no activity. If you are experiencing one of these lulls, you may want to briefly trade places with a family member in the waiting room.

You will return fresher and more energized and your partner will appreciate having another friendly face to support and encourage her.

Glow every single day

Looking good is a confidence booster and it is also another way of relaxing. So, enjoy these seven beauty tips throughout the week;

Pamper those nails

A manicure or pedicure is a lovely way of taking care of your nails. Give your nails a punch of style by wearing nail colour that is deep; like the dramatic deep red. Dark shades are also an option to pull off.

Give them a soak

Maintain sponges and brushes you use to apply your makeup clean. Once or twice, wash them to unclog the germs they could have. Ensure that the brushes and sponges dry properly before the next use.

Scrub off that dirt

For a clear complexion, rid your face of facial grime and dirt by using a scrub twice a week. It is best to scrub after a soak in the bath when the skin is supple. Use gentle out-ward circular movements, avoiding the eye area.

Go for a massage

The massage is a language that communicates relief to the body system. You can enjoy a do-it-yourself fingertip massage on the face to stimulate blood circulation and ease stress.

Give hair a treat

Does your hair dry out so fast? Try a deep-penetrating hair treatment at least once a week. It will nourish your hair by adding moisture to get that healthy look.

Water yourself

Rid your body of toxins by eating fresh fruits and drinking a lot of water.

How to become a professional speech writer?

To give good speeches, many people employ a professional speech writer. These people can give you excellent speeches so you won’t have to worry so much.

If you love to write, a part time speech writer business may be just what your inner muse has ordered. People stumble at the podium because they have no confidence in the content of their speech.

They keep wondering whether they saying the right words to get their point across. Or whether they are boring their audience to tears.

A proficient writer lifts these burdens from the shoulders of the speakers by providing him or her with an engaging script.

People employ writers who understand the structures and styles of effective speeches. Four key elements will bolster success:

Learn all you can from your client – nailing the details is vital.
Make the first words of the speech as bold as a newspaper headline. Grab the audience right away, and then hold their attention with a speech which is both informative and entertaining.
Target your specific audience. Know who they are. The subject and tenor of a speech must fit its audience. A bright, heartfelt wedding speech will surely please a bride and groom, but that same spirit may not play well in a room full of judges. The people listening are just as important as whoever is speaking.
Give the speech a theme test. Would you want to hear it? Write with the polish and finesse you would no doubt employ if you were writing the speech for yourself. Every speech, short or long, is important.

Who Needs A Speech Writer?

From those toasting at weddings to corporate CEOs, everyone makes speeches, and a professionally written speech can be worth its weight in gold.

For motivational speakers and salespersons, that speech directly means dollars and cents.
For wedding toasts, it means no blunders that could mar wedding memories meant to last a lifetime. A quality speech eases the fear of speaking and uplifts the speaker’s stature.

Expanding the Business

If you write effectively, you can easily expand your business. In addition to producing speeches, offer your services as a copywriter, a ghost writer, and a freelance writer.

You can also take advantage of other related opportunities such as offering a course in public speaking through your local community college or creating a Tips For Effective Public Speaking to hand out. As with any small business, thinking outside the box will help your bottom line grow.

Marketing Yourself

If you want to work, tell the world who you are and what you offer. Advertise your speech writing business in print and online. Join speaking clubs, target companies through direct mail, and provide samples of speeches, content copy, and articles to prospective clients.

Ask each client who hires you to write a brief review of your work. Recommendations foster jobs and existing customers cultivate new ones.
Now that you know how to get into the industry, start writing! You’ll get enough experience to sell yourself as a professional speech writer in no time.

The Healing Power of Kasese Hotsprings.

Kibenge hot springs in base camp zone of Kyanjoki ward in central division of Kasese municipality is one of the unique natural and cultural resources that Kasese district and Uganda as a whole is gifted with and proud of.

This hot spring locally known as Ekitagata is said to be having its sources from the invisible banks of Nile waters sources that flows through Semuliki in the mountains of the Rwenzori.

The Kitagata in Kasese attracts over 1000 visitors per week of which some of them are tourists while others for purposes of bathing the hot water to get healed of different disease.

The existence of Kibenge hot springs which was evented in 2006 by a herdsman has reduced the number of patients at Kilembe hospital and the work of traditional healers who claim ceasing powers.

People who have been visiting the Kilembe Mines Hospital for pains like the head ache, backache, paining legs, the barren and those who have been going to traditional healers after long illnesses resorted to this healing water of the hot spring and confess having been healed completely.

When this reporter visited this hot spring a number of people confirmed having been healed of disease that failed both health experts and traditional healers.

The uniqueness at this hot spring is that the water rejects the drunkards from access and also detects any sort of fornication i.e. anything related to sex.

The spirits in this water will attack and warn anybody attempting to have sex near the source and if drunk the water will turn to be cold or you develop fever before jumping into the bathing basin.

It has also showcased its uniqueness by rejecting any person claiming to own it for those who attempt to collect money from the visitors and if any attempt strange voices are heard from deep the waters.

In 2010 the Rwenzururu Kingdom wanted t gazette it as one of its heritage cultural sites and make it modern to be able to collect revenue from their but he water got cold from a months and night only strange voices were heard from there.

Up-to-date maintenance is done by the users on gentlemen agreement to have smooth hygiene around the water source.

How was it discovered? A herdsman who was grazing around the swamps of base camp was organizing a small pond for his cows’ drinking water and after the first cow that tested it became crazy to tell that the water was too hot for cows to drink.

To confirm what the heck that had entered the cow’s mouth pushed is hand into the water and felt it hot and went on announcing to the whole village that there is hot water in the area.

For those who doubted carried tea (amajani) and mixed to make real hot tea and worked out.

Those who had heard of the hot springs in Semuliki in Bundibugyo and Marembo in Bushenyi started using the water to bathe and drink for healing.

People who are hungry after bathing do mix the hot water from the boiling point known as the heart of the hot spring and make tea.

On September 9, 2016 the spring water fans were shocked after witnessing a man that stubbornly Urinated in this water and died instantly as yeaned.

BY Simon Kagame

Water In-take

We all know drinking water is healthy. Water is life; to an extent our bodies depend on it. But how are we supposed to drink water and when do you know how much is too much?

First, how and when are we supposed to drink water? Well, how about having a reason as to why you should drink the water. Do the urine color test. If your urine is between light yellow and clear, you are hydrated and healthy. Just keep hydrating. But if it is not, you have to start embarking on the 8 x 8 rule of taking water. That is eight 8-ounce glasses, which is about 1 -2 liters because we are constantly losing water through sweat, urine among other ways. Water is more beneficial to you when you take it in large amounts in one go than small sips throughout the day.

Water is best taken ;

When you wake up. Our circulatory system needs fluid to get rid of stubborn free radicals and residue from burned calories used during the night’s metabolism.
Before a meal. When you’re hydrated the stomach is also prepared for food; water wakes up taste buds and moisturizes the stomach lining so brittle or acidic foods won’t be uncomfortable.
When hungry. Drinking water before a snack or with one will help you feel full faster, helping keep calorie intake in check.
Before a work out to protect you from dehydration during your work out and after a work out to replace lost fluids. Do not drink too much to quickly because you can get a stomach cramp
When exposed to Germs. A well-hydrated body encourages bacterial and viral invaders to move along so they don’t settle in and multiply in your system.
When ill in order to get better.
When you are tired. Fatigue is one of the signs of dehydration, drinking water can give you the boost you need to push on a little further.
Second, how do you know how much is too much in order to avoid hyponatremia (level of salt, or sodium, in your blood to drops too low). Research says our bodies contain about 60% of water.

Your kidneys can eliminate about 20-28 liters of water a day, but they can’t get rid of more than 0.8-1.0 liters per hour. Therefore, in order to avoid hyponatremia symptoms, you should not drink more than 0.8-1.0 liters of water per hour, on average.
You have a greater risk of developing water intoxication if you drink a lot of water in a short period of time because your kidney can not get rid of the excess via urine.

To determine how much you need, consider your body weight, physical activity level and climate. The Institute of Medicine (IOM) suggests the adequate water intake per day for men is 3.7 liters, while for women it is 2.7 liters. These recommendations include water from beverages and foods. Also when thirsty, listen to your body and drink water. It is so beneficial!

Water Benefits include;

In conclusion, now you know not only how and when to drink water but also how much water intake is too much plus the benefits of water. Take care of your body, Bottoms up!


African print has different names based on where it is from (East or West Africa) like Ankara fashion print that is popular in the west or Kitenges/Chitenjes/ Kikoy/Kangas popular in the East.

It doesn’t really matter where the print originates from but the flair the print adds to your fashion sense. Either you wrap it around your chest or waist, a headscarf, baby sling, dress or shirt, rest assured you will look outstanding.

Best part is that this print can be customized or tailor-made to any style or shape your mind can imagine or skillful tailor can conform it to.

Different Uses of the African Fabric;

Earn from Coffee Farming

In Uganda Coffee (Emwanyi as it is locally termed) is the leading foreign exchange earner. The coffee plant is mainly grown for its berries which are grinded to give a caffeine beverage.

Robusta and Arabica Coffee are mainly grown here in Uganda. Growing cloned Robusta coffee is a highly paying investment and it is now the crop for the young and elderly to resort to if they want good money quickly. Besides growing pretty fast it is high yielding and it has a large bean size.

The farmer should also ensure that the nursery bed from which he or she intends to get the plantlets from is well recommended by the area agricultural services extension officer; plant the right size of plantlets at the beginning of the rain season since initially they need good soil moisture to grow.

Tips for your coffee farming garden;

  1. Spacing: The spacing between Robusta plants is 10 feet by 10 feet and between Arabica ones is 8 feet by 8 feet.
  2. Dig right size holes – 2 feet long x 2 feet wide x 2 feet deep.
  3. While digging holes: heap the top soil on one side and bottom soil on another side.
  4. Add manure to the dug-out soil and return it into the holes.
  5. Mark the center of the holes and leave them for 2 – 3 months before planting.
  6. Obtain coffee plantlets from Certified Coffee Nurseries.
  7. During the planting season, plant very early in the morning or late in the evening.
  8. Remove the polythene pot cover before planting the seedling/cutting.
  9. Provide temporary shade to the newly planted coffee plantlets and water in case of water stress. Water conservation channels/bands are important in coffee.
  10. When the coffee plantlets have attained a height of about 11/2 foot or 6 – 9 months after planting, they should be trained (bent in an east to west direction i.e. sunrise to sunset direction) to initiate multiple branches from which the lowest and most healthy 2 are selected and maintained together with the original plantlet. This ensures higher yield and profitability per tree.
  11. The coffee garden should always be mulched and “weed free”
  12. Beans and bananas are good intercrops for coffee.
  13. Continuous de-suckering of the coffee plants should be practiced in order to prevent development of a micro climate that encourages pests such as Black Coffee Twig Borer (BCTB).
  14. At maturity, harvest only the red-ripe cherry and dry it immediately on tarpaulins, raised platforms or cemented floor to preserve its good quality.

How to earn from Coffee Farming
There are two coffee seasons in a year, a farmer can harvest about 8000kgs in a year taking average of four Kilos per tree. Taking Shs2,000 as the average price of Kiboko (unshelled coffee cherries), a farmer is able to earn a gross profit of Shs16m. Thus two acres which a serious commercial farmer can manage can make you Shs32m. This is for a farmer who cannot afford to add value to his coffee.

Make it a point for coffee to go through primary processing/hulling or removing of husks from dried cherries. This shelled clean coffee is referred to as FAQ (Fair Average Quality) and fetches higher prices compared to Kiboko. The more you add value to your coffee, the higher the returns.

The Connotation of the Independence Monument

For over five decades ever since Uganda got its Independence, the independence monument has imposingly stood height of 6 meters at the heart of the capital between the Sheraton Kampala Hotel, Grand Imperial Hotel and Stan-Chart bank whilst staring down at the Grand Imperial Hotel to the right and Standard Chartered Bank to the left.

It is one of the most distinctive landmark of Uganda, a work of art that shows a woman with wrapping all over her body standing firmly on the ground with her legs slightly parted while hoisting a child in the air. The child looks like a little boy with his hands raised in victory. This signifies a new born country let free from colonialism and bondages.

This was the work of Gregory Maloba, a Luhya sculptor from Kenya who studied and taught art at Makerere University from 1939- 1965. He executed this work using from cement, sand, iron bars and wire mesh in the months towards the day of Uganda’s Independence, October 9, 1962. Gregory Maloba was one of the better-known artists then with a well-documented track record in art at that time. Gregory was assisted by John Kisaka, one of his graduate students, now a retired teacher.

It is said that this monument was deemed incomplete as the initial sketch had two human figures at each side, each playing a trumpet, perhaps as a sign of jubilation. Despite this, the Independence monument turned out to be of much artistic and symbolic significance to Uganda.

In time for the 2007 Commonwealth Heads of Government Meeting (CHOGM), the Independence Monument was revamped and the wall behind it painted with a few stripes of the Uganda Flag colors.

The Independence monument is a must see if you are travelling to Kampala. With the beautification around the monument, you need to carry your camera for the memorable capture of the sight. This is among Kampala’s top Attractions and best sight when doing city walks

Omugoyo, the Combination of Sweet Potatoes and Beans

When it comes to meal time, everyone is looking for a place to quench their thirst and fill their stomachs. Different people pop in for preferred dishes among which is ”omugoyo”.

Omugoyo is a local dish prepared among the central regions of Uganda. The word omugoyo literally mean something mingled up. This dish is a combination of sweet potatoes and beans mingled together.

In Kenya,this similar dish is prepared a lot thou for its case there is an added ingredient that is corn and it is referred to as ”mushenye.” Most people who feed on mushenye have overtime credited its satisfying degree and that it lasts longer in the digestion process meaning one feels satisfied for some good hours.

This credit is no exception for ”omugoyo.” Without holding a debate, we can at least agree that this is one of the easiest dishes to make and requires utmost four ingredients. besides its simplicity, omugoyo is all natural and healthy with nothing like fatty oils and spices making it fit for all persons, young and old.

The required ingredient are sweet potatoes, beans, salt and water.
Uganda being an agricultural based country, most of these crops are widely grown. For your benefit, let me take you through how these two amazing crops are grown.

let me tackle the sweet potatoes first. One needs to know that sweet potatoes are root tubers which are propagated by use of stems. Soil mounds are prepared and then stems of the already grown potato plants are cut off and planted along the mound. When the stems start developing, weeding is done once or twice depending on the rate of growth of weeds. Four months down the road, the sweet potatoes are fully grown and can be uprooted for consumption.

Uprooting can be done by hand or by hoe depending on the hardness of the soil. this should be done carefully so that the tubers are not damaged.

For the case of beans, after the land is well prepared for planting, bean seeds are planted either in rows or broadcasting method depending on the breadth of the field. The seeds will germinate three to four days after planting. four weeks later, weeding can be done since the seedlings have now developed into stronger plants. Three months are enough for the bean plants to give yield. The bean pods are plucked off either fresh or dry depending on the preference of the harvester.

The bean seeds can be stored for over a year unlike the sweet potatoes which are kept for relatively a short time.

If this is a whole new experience for you, take heart, relax, the preparation is well set for you here. First of all, you will have a preferred number of sweet potatoes peeled and sliced into a saucepan; water is then added at least half way the volume of the potatoes. Heating follows till the water has dried out and the potatoes have acquired a semi gold color and are soft enough.

The beans on the other hand are also boiled normally to a desired softness. when they are ready, salt is added so it dissolves completely. Both sweet potatoes and beans are left to cool then the beans[with little or no soup] are mixed with the sweet potatoes in one saucepan. this is not the end, but at least its close to the climax. so you can at least hold on for some minutes before you start to salivate.

The next move is to grab your mingling stick or potato smasher and start to mash the mixture to complete softness. This may require some energy depending on the volume of the mixture.

Having it all said and done, you can now finally check out for your best plate and fork, get the omugoyo served and then enjoy the fruit of your 3 hour investment.

Omugoyo can be served as a side dish[ mind not what is trending on social media today], and also a main dish. Different types of stew can accompany omugoyo such as goat stew, beef or even vegetables, considering ones taste.

Leaving alone the issue of having a delicious and satisfying meal, omugoyo is a dish that will give you many food nutrients that are required for your good health. The amazing nutrients found in sweet potatoes include vitamin A[in form of beta-carotene], vitamin C, manganese,copper, potassium, dietary fiber, phosphorous, vitamin B1, B2 and B6. Beans are a rich source of proteins, carbohydrates and ,many minerals. So you can imagine how beneficial the combination of these two is.

One more amazing fact is that omugoyo is a healthy diet for childhood nutrition. However, if it is for a child below two years, it must be done carefully, the smashing must be thorough and a little soup should be added for a child’s digestive system to work on it comfortably.

Before i log out from this, did you know that some people prefer omugoyo as a tea accompaniment? Here i am talking about African tea; you can have your omugoyo kept through the night so that you slice it out for breakfast, this will give you a stunning image of your day ahead; full of energy and rich satisfaction.

Which better way can bring out this whole experience apart from getting your apron and hitting the kitchen?

By Kabagambe Gerald.

Eat Healthy, Eat Mushrooms

A mushroom is the fleshy spore bearing fruiting body of a fungus, typically produced above the ground. Mushrooms can appear on the top of the soil (epigeous) or below the ground (hypogeous). The most common type of mushrooms is the white mushrooms (Agarious bisporus) these numerous types are edible while others are not, because of being poisonous. Edible mushrooms have no effect on humans and they have a desirable taste and aroma unlike the non-edible ones.

The practice of eating mushrooms started in china way back about hundreds of years. it spreads to Ancient Roma and Greek. Mushrooms are consumed both for nutrition and medicinal value while in some regions they are used for religious purposes for example the hallucinogenic mushrooms. The hallucinogenic mushrooms can be harvested wild or cultivated.

Commercial cultivation of mushrooms started in china, United states, Netherlands, France and Poland but its now in the pearl of Africa (Uganda). They have over 20 species include, blewit and the yellow leg.

White mushrooms (which are the commonest) have amazing multiple nutrients that the body needs. These nutrients include; carbohydrates, fat, protein, vitamin A, B, B12 and D1, calcium, magnesium, phosphorus, zinc, potassium and water. One would definitely not want to lose out this whole list!.

Besides the above nutrients, mushrooms contain a high capacity of antioxidant like the tomatoes and pumpkins. This antioxidant acts against the effects of free radicals in the body. Mushrooms also contain a mineral called selenium which is rare in many other vegetables and its a credited nutrition element.

Selenium aids in liver enzyme function and detoxities some cancer causing compounds in the body. It further prevents inflammation and decreases tumor growth. Basically, eating mushrooms means eating healthy, reducing the degree of occurrence of cancer, diabetes, heart problems. Selenium and the other nutrients in mushrooms boost immunity and are a measure for weight management.

Mushrooms have varying names according to the different tribes for example for Buganda “Obutiko”, Banyankole Bakiga “Obutuzi”. Many decades ago, mushrooms were known to be all wild since they would sprout on the surface of the earth by themselves and people had less knowledge about how they came into existence leave alone the “fungi science” we study at school.

However, as agriculture kept on progressing, people started putting up strategies on how they can do mushroom cultivation. This is no easy task for whoever comes by. It requires a lot of knowledge and agricultural scientific skills. The major steps taken during the 15 weeks production cycle. The steps are as follows;

This is making mushrooms compost and it occurs outdoors although an enclosed building may be used. A concrete slab is required, then a compost turner to aerate and water the ingredients and a tractor loader to move the ingredients to the turner. The ingredients include; Wheat straw bedded house manure and synthetic compost made from hay and crushed corncobs. Once the ingredients are stacked in a pile, water is sprinkled over them, then nitrogen supplements and gypsum are spread over the bulk ingredients to be thoroughly mixed by the turner.

Aerobic fer-mention is completed in phase 1 so mushrooms compost develops as the chemical nature of the ingredients is converted by the activity of micro organisms, heat and some heat releasing chemical reactions. Basically in phase 2, Pasteurization is done to kill insects, pest fungi or any other pests that may be present in the compost. Removal of ammonia is also done.

This means inoculating mushroom compost with mushroom spawn. Like any other fruit that has seeds for propagation, mushrooms have microscopic spores within the cap called mycelium. Mycelium propagated vegetatively is called spawn. Spawn can be bought from spawn maker companies.

This is a top dressing applied to the spawn run compost on which the mushrooms eventually form. A mixture of peat moss with ground limestone, clay-loam field soil or weathered compost can be used for casing. Those act as a water reservior and a base where rhizomorphs which form as mycelium fuses together grow. Its on these rhizomorphs that mushrooms develop.

The mushroom initials which develop after rhizomorphs have formed in the casing start to outgrow into quadruple pin-like structure. the pins expand to mushrooms. Mushrooms can be harvested 18 to 21 days after casing.

This is the actual harvesting cycle farmer does a 3 to 5 days harvest period followed by days when no mushrooms are available to harvest. The cycle continues so long as the mushrooms continue growing. This cycle may go on for 35 to 42 days and for some farmers it can extend to 60 days.
Having that lengthy procedure covered, let me take you through the remaining activities before you can have the mushroom served on your table.

After harvesting the mushroom, one can store them in a refrigeration if they are to be consumed within close periods of time or the farmer can choose to dry the mushrooms and store them in a dry aerated place. The dry mushroom last for longer periods compared to the fresh ones.

Kitchen preparation,
Depending on one’s preference, mushrooms can be baked, grilled, fried or steamed. However, for the dry mushrooms, you need to first re-hydrate them by pouring hot water over them and leaving them soaked for a few minutes.

This same liquid can be used in the proceeding procedures of cookery but the last drops must be left out since they contain dust from the mushroom stem bottoms.

Mushrooms can be eaten in a boiled state although here in uganda and more particularly the western regions, people prefer preparing mushroom with cow ghee. Being one of the dishes cherished among the Batooro and Banyankole, “Obutuzi” is definitely a must served dish on cultural ceremonies in this region so why not stretch your hand and grab yourself a mushroom soup dish?

In central region people prefer mixing mushroom in ground nuts for a great taste and captivating aroma and is commonly served on cultural ceremonies. So eat healthy, eat mushrooms.