Protein makes up the building blocks of organs, muscles, skin, and hormones. Your body needs protein to maintain and repair tissues. Meanwhile, children need it for growth.
Studies show that eating protein can also help you lose weight and belly fat while increasing your muscle mass and strength.
A diet that is high in protein may also help lower blood pressure, fight diabetes, and more.
The Reference Daily Intake (RDI) for protein is 46 grams for women and 56 grams for men.
However, many health and fitness experts believe you need more than that to function optimally.
Here is a list of delicious foods that are high in protein.
Eggs
Whole eggs are among the healthiest and most nutritious foods available.
They’re an excellent source of vitamins, minerals, healthy fats, eye-protecting antioxidants, and brain nutrients that you need.
Whole eggs are high in protein, but egg whites are almost pure protein.
Egg and foods containing egg are not suitable for people with an egg allergy.
Protein content: 33% of calories in a whole egg. One large egg has 6 grams of protein and 78 calories.
Almonds
Almonds are a popular type of tree nut.
They are rich in essential nutrients, including fiber, vitamin E, manganese, and magnesium.
Almonds are not suitable for people who have a nut allergy.
Protein content: 15% of calories. 6 grams and 164 calories per ounce (28 grams)
Other high protein nuts include Pistachios (13% of calories) and cashews (11% of calories).
Chicken breast
Chicken breast is one of the most popular protein-rich foods.
If you eat it without the skin, most of its calories come from protein.
Chicken breast is also very easy to cook and versatile. It can taste delicious in a wide range of dishes.
Protein content: 75% of calories. One roasted chicken breast without skin contains 53 grams and only 284 calories.
Oats
Oats are among the healthiest grains available.
They provide healthy fibers, magnesium, manganese, thiamine (vitamin B1), and several other nutrients.
Protein content: 14% of calories. One cup of oats has 11 grams and 307 calories.
Cottage cheese
Cottage cheese is a type of cheese that is low in fat and calories.
It’s rich in calcium, phosphorus, selenium, vitamin B12, riboflavin (vitamin B2), and various other nutrients.
Protein content: 69% of calories. One cup (226 grams) of low fat cottage cheese with 1% fat contains 28 grams of protein and 163 calories.
Other types of cheese that are high in protein include Parmesan cheese (38% of calories), Swiss cheese (30%), mozzarella (29%), and cheddar (26%).
Greek yogurt
Greek yogurt, also called strained yogurt, is a very thick type of yogurt.
It pairs well with sweet and savory dishes. It has a creamy texture and is high in many nutrients.
Protein content: 69% of calories. One 6-ounce (170-gram) container has 17 grams of protein and only 100 calories.
When buying Greek yogurt, opt for one without added sugar. Full fat Greek yogurt is also high in protein but contains more calories.
Similar options include Regular full fat yogurt (24% of calories) and kefir (40%).
Milk
Milk contains a little of nearly every nutrient that your body needs.
It’s a good source of high quality protein, and it’s high in calcium, phosphorus, and riboflavin (vitamin B2).
If you are concerned about your fat intake, low or zero fat milk is an option.
For those with lactose intolerance, consuming milk can lead to gastrointestinal symptoms. People with a milk allergy can likewise experience severe symptoms, so dairy milk is not a suitable option for them either.
For those who wish to drink milk but either cannot tolerate it or follow a purely plant-based diet, alternatives include soy milk.
Protein content: 21% of calories. One cup of whole milk contains 8 grams of protein and 149 calories. One cup of soy milk contains 6.3 grams of protein and 105 calories
Lean beef
Bottom round roast is one cut of beef that fits the government’s definition of “lean.” Still, the definition is confusing to consumers, nutrition scientists argue.
Lean beef is high in protein, as well as iron, vitamin B12, and large amounts of other vital nutrients.
Protein content: 53% of calories. One 3-ounce (85-gram) serving of lean sirloin steak contains 25 grams of protein and 186 calories.
Beef is suitable for people on a low carb diet.
Tuna
Tuna is a popular type of fish. You can eat it hot in a range of baked dishes or cold in salads.
It’s low in fat and calories but a rich source of protein.
Like other fish, tuna is a good source of various nutrients and contains omega-3 fats.
Protein content: 84% of calories in tuna canned in water. One can (142 grams) contains 27 grams of protein and only 128 calories.
Turkey breast
Turkey breast is similar to chicken breast in many ways.
It consists mostly of protein, with very little fat and calories. It also tastes delicious and is high in various vitamins and minerals.
Protein content: 82% of calories. One 3-ounce (85-gram) serving contains 26 grams and 125 calories.
Fish (all types)
Fish is healthy for various reasons.
It’s rich in essential nutrients. Some types are high in heart-healthy omega-3 fatty acids.
Protein content: Highly variable. Salmon is 22% protein, containing 19 grams per 3-ounce (85- gram) serving and only 175 calories (19Trusted Source).
Shrimp
Shrimp is a type of seafood.
It’s low in calories but high in various nutrients, including selenium and vitamin B12.
Like fish, shrimp contains omega-3 fatty acids.
Protein content: 97% of calories. A 3-ounce (85-gram) serving contains 20 grams and only 84 calories.
Takeaway
Protein is essential for maintaining and repairing body tissue. It may also help you lose weight.
A wide variety of foods provides protein, take advantage of these foods and enjoy all the goodness they have to offer.
The five finalists for the Art Fund Museum of the Year 2021 have been announced. The shortlist ranges from a contemporary arts centre in Northern Ireland, to a cultural organisation and social hub in the Scottish Highlands. The winner of the prestigious award will receive £100,000.
The shortlist for the prestigious Art Fund Museum of the Year 2021, which rewards the extraordinary and innovative ways in which museums have served and connected with their communities over the past year, has been revealed:
Centre for Contemporary Art Derry~Londonderry, Derry~Londonderry
Experience Barnsley, Barnsley
Firstsite, Colchester
Thackray Museum of Medicine, Leeds
Timespan, Helmsdale
The winner of £100,000, the world’s largest museum prize, will be announced in September 2021. The other four finalists will receive £15,000 each in recognition of their achievements in what has continued to be a challenging year for cultural organisations.
This year’s judging panel comprises Maria Balshaw, Edith Bowman, Katrina Brown, Suhair Khan, Thomas J Price, and is chaired by Art Fund Director Jenny Waldman.
Speaking on behalf of the judges, Jenny Waldman highlighted that the five finalists: “are all deeply embedded in their communities and alive to the possibilities of reaching far beyond their locality digitally,” and that, “each have shown extraordinary innovation and resolve.”
Last year the Art Fund acknowledged the difficulties faced by museums and galleries, increasing the prize fund to £200,000 and splitting the award equally between Aberdeen Art Gallery, Gairloch Museum, the Science Museum, South London Gallery and Towner Art Gallery, Eastbourne.
You’ve probably heard that “you can’t out-exercise a bad diet.”
While this saying has some merit, you may wonder whether diet or exercise is more important for health goals like weight loss or improved heart health.
With endless health interventions out there, ranging from the 80/20 rule to exercise-free diets, it can be hard to gauge if you should prioritize diet or exercise — or if the answer lies somewhere in between.
At the end of this read you have come to know the benefits of exercise and diet, and if one is more important for your health than the other.
Weight Loss
Based on studies, to lose weight you must be in a calorie deficit, meaning your body expends more calories than you consume. This can be achieved by eating and drinking fewer calories, burning more calories from physical activity, or a combination of the two.
Benefits of Diet
While both diet and exercise are important for weight loss, it’s generally easier to manage your calorie intake by modifying your diet than it is to burn significantly more calories through exercise.
This may be why the 80/20 rule has become popular, as it states that weight loss is the result of 80% diet and 20% exercise.
For example, if you’re aiming for a daily calorie deficit of 500 calories, you could consume 400 fewer calories (80%) by eating lower calorie dishes, smaller portion sizes, and fewer snacks. Then, you only need to burn 100 calories (20%) from exercise.
For many people, this is easier than trying to burn 500 calories each day from exercise. Burning this many calories every day requires a significant amount of movement — plus, it’s time-consuming, taxing on the body, and rarely sustainable.
To illustrate, a person who weighs 154 pounds (70 kg) would need to cycle on an exercise bike for 1 hour at moderate intensity to burn 525 calories. Meanwhile, they could cut out 520 calories by skipping out on a venti Green Tea Frappuccino from Starbucks.
An easy way to manage calorie intake and promote weight loss without counting calories is to focus on eating whole, minimally processed foods that are high in fiber, protein, and healthy fats.
Benefits of Exercise
There are many ways that exercise supports weight loss.
Strength training helps preserve and build muscle mass, which can increase your metabolic rate over time so your body burns more calories, even at rest. Furthermore, a single strength training session can increase your metabolic rate for up to 72 hours.
Aerobic exercise such as walking, jogging, or cycling — especially at a low to moderate intensity for 30 minutes or longer — can burn a significant number of calories in a single session and help promote a calorie deficit.
Regular exercise may also help manage hunger by regulating your hunger hormones. This may help prevent overeating and excess snacking. That being said, excessive exercise may increase appetite as well as injury risk, so moderation is best.
Finally, by burning extra calories and increasing your metabolic rate, regular physical activity allows you to have more flexibility with your diet, making weight loss more enjoyable and less restrictive.
Recommendation: Combination of Diet and Exercise
Although the 80/20 rule is a helpful guideline, you don’t have to follow it precisely. Instead, focus on making positive changes to your diet and exercise routine that work for you.
For instance, you may prefer achieving your daily calorie deficit 50% from diet and 50% from exercise. This means you’ll spend more time and energy exercising — but in return, you won’t need to limit your food intake as much.
The key for healthy, long-term weight loss and management is to use both diet and exercise.
In fact, one review showed that combining modest calorie restriction and exercise was the best way to achieve significant weight loss. In some cases, combining the two led to over five times more lost weight compared with using exercise alone.
Similarly, another review found that weight loss programs including both diet and exercise components had significantly greater weight loss results than interventions based on changes to either diet or exercise alone.
Ultimately, combining dietary changes and regular exercise can help you achieve more meaningful and sustainable weight loss in the long term.
Heart Health
Both exercise and diet play significant roles in heart health.
Benefits of diet
The foods we eat can support or hinder heart health.
The dietary patterns associated with reduced heart disease risk are centered on minimally processed vegetables, fruit, whole grains, healthy fats, and lean animal and plant-based proteins while being low in sodium.
For example, the well-established Mediterranean diet promotes heart health. It’s high in healthy unsaturated fats from olive oil, fish, and nuts, dietary fiber from whole grains and vegetables, and antioxidants that help fight harmful molecules called free radicals.
Plus, it contains limited amounts of saturated fats and added sugars due to its focus on fresh, minimally processed foods. The Dietary Approaches to Stop Hypertension (DASH) diet is another evidence-based eating style similar to the Mediterranean diet.
It encourages less sodium and more potassium and fiber by prioritizing whole, minimally processed foods like vegetables, fruit, and whole grains. Diets high in saturated fats, sodium, added sugars, and refined carbohydrates from processed and red meat, sugar-sweetened beverages, baked goods, and highly processed snack foods like chips are linked with a higher risk of heart disease.
Benefits of Exercise
Numerous studies have shown that exercise can help lower your risk of heart disease, decrease blood pressure and LDL (bad) cholesterol levels, increase your heart’s size and strength, and improve cardio respiratory. Even if you do not lose weight, you may experience these benefits when exercising regularly.
Moderate to high intensity cardio exercise strengthens the heart, allowing it to push more blood into your body with each heartbeat. This decreases the amount of stress on the heart and arteries, which lowers the risk of heart disease. What’s more, regular exercise can reduce your risk of developing type 2 diabetes — which is strongly linked to heart disease — by improving insulin sensitivity and blood sugar control. General recommendations include getting either 150 minutes of moderate intensity exercise, 75 minutes of high intensity exercise, or a combination of the two each week for optimal heart health.
Even a low intensity aerobic activity such as walking may reduce heart disease risk. Keep in mind that if you have heart disease or another chronic condition, you should speak with your healthcare professional before starting a new exercise program.
Recommendation: Combination of diet and exercise
Combining a nutritious diet with regular physical activity is one of the most effective ways to reduce risk of heart disease.
Other lifestyle changes that improve your heart health include quitting smoking, limiting or eliminating alcohol, maintaining a weight that is healthy for your body, and managing stress \
Other facets of health
Diet and exercise can play important roles in other areas of your health, too.
Building muscle
To build muscle, you need to do resistance training with progressive overload and eat enough protein throughout the day.
Progressive overload involves gradually increasing exercise volume and load — through higher weight, more sets, or more reps — to stress the muscles.
If you don’t challenge your muscles through resistance training, you will not build muscles simply by eating a high protein diet. Likewise, if you do engage in strength training exercise but do not consume enough protein, it will be difficult to gain muscle Therefore, both diet and exercise are important for building muscle.
Mental health
A nutritious diet rich in healthy fats, fiber, probiotics, vegetables, and fruit is associated with improved mental well-being and a lower risk of anxiety and depression.
Further, low levels of certain nutrients including zinc, vitamins D and B12, and omega-3 fats are linked with worsened mental health.
Exercise can also provide both immediate and long-term benefits to mental health. It promotes the release of mood-boosting endorphins — such as dopamine, serotonin, and norepinephrine — that temporarily improve your mood and stress levels.
Additionally, regular exercise is associated with lower rates of moderate depression, anxiety, and other mental health conditions.
In addition to any treatment recommended to you by your healthcare professional, regular exercise and a nutritious diet may improve your mental well-being.
Takeaway
Diet and Exercise are both important for optimal health.
Achieving a calorie deficit through diet modifications is key for weight loss, while exercise provides many benefits that help sustain your results.
Further, both exercise and diet can help reduce heart disease risk, build muscle, and improve your mental health.
While you may be tempted to pick one over the other, diet and exercise work hand in hand, and combining both will optimize health and quality of life.
You may have heard that you should avoid certain foods at all costs.
However, this type of advice sometimes stems from outdated research or studies that are too small to be significant.
In fact, some foods that people often consider unhealthy can offer health benefits if you consume them in moderation.
Below are some of these foods, let’s dig in.
Whole eggs
The nutrients in eggs may make them one of the healthiest foods you can eat. For years, experts advised people not to eat whole eggs because the yolk was high in cholesterol. At the time, some believed eating egg yolks could raise blood cholesterol and increase the risk of heart disease.
However, it now seems that when you eat high cholesterol foods like eggs, your liver produces less cholesterol to compensate. In most cases, blood cholesterol levels remain fairly stable.
In fact, whole eggs may help protect your heart health by changing the size and shape of LDL (bad) cholesterol. At the same time, HDL (good) cholesterol levels and insulin sensitivity increase.
In a 12-week study in people with metabolic syndrome, the group that consumed whole eggs experienced greater improvements in heart health markers than the egg white group. They also had greater reductions in insulin levels and insulin resistance.
Eggs also contain easily digested, high quality protein. They can help you stay full and satisfied for hours so that you consume fewer calories later in the day. Egg yolks are also high in lutein and zeaxanthin. These may help protect against common age-related eye diseases, such as cataracts and macular degeneration.
Coconut oil
In the past, food manufacturers commonly used coconut oil in packaged foods and food preparation.
However, there was concern that the saturated fat in coconut oil might cause heart disease. As a result, manufacturers started replacing coconut oil with other vegetable oils, including partially hydrogenated vegetable oils.
However, some research has suggested the type of saturated fat found in coconut oil may benefit the heart.
For example, there’s evidence that it may increase levels of HDL (good) cholesterol more than those of LDL (bad) cholesterol, leading to a healthier ratio of these values.
Also, coconut oil may promote weight loss when consumed in moderate amounts.
Coconut oil contains medium-chain triglycerides (MCTs). The liver takes up MCTs directly for use as energy. Animal research suggests the body may be less likely to store MCTs as fat, compared with longer-chain fats. MCTs can also help reduce hunger and promote fullness. This can make you less likely to overeat and decrease your calorie intake. They may also increase your body’s metabolic rate more than other fats, according to some studies.
In one study in 80 healthy young men, taking 15–30 grams of MCTs (about 2–3 tablespoons of coconut oil) daily appeared to increase the number of calories they burned by an average of 120 per day.
Indeed, some small studies suggest that adding coconut oil to your diet helps you lose weight and belly fat.
However, whether coconut oil and saturated fats are healthy remains a controversial topic. Nutritionists disagree on the effects of fat and how much a person should consume.
The American Heart Association (AHA) points out that, unlike some saturated fats, coconut oil does not contain cholesterol. However, they advise people to limit their overall intake of saturated fat to a maximum of 120 calories a day, or 5–6% of their daily calories. It’s best to consume any fat in moderation.
Full fat dairy
Cheese, butter, and cream are high in saturated fat and cholesterol.
However, studies indicate that fermented, high fat dairy foods like cheese do not negatively affect cholesterol and other heart health markers — even in people with high cholesterol levels or increased heart disease risk. Butter intake, on the other hand, can raise LDL (bad) cholesterol and may increase the risk of heart disease. Many people consume only low fat and fat-free dairy products. However, these products lack some of the health-promoting qualities of full fat varieties.
For instance, only full fat dairy contains vitamin K2, which helps protect heart and bone health by keeping calcium in your bones and out of your arteries.
Full fat dairy products also contain conjugated linoleic acid (CLA). One review of several studies found that CLA supplements may help promote fat loss. However, full fat dairy products can be high in calories and saturated animal fats. People should consume them in moderation.
Legumes
Legumes include beans, lentils, peas, and peanuts. They’re rich in protein, minerals, and fiber.
However, some people believe they’re unhealthy. This is because they contain phytates and other antinutrients that prevent the body from absorbing minerals like zinc and iron.
This only seems to be a concern for people who do not eat meat, poultry, and fish. Those who consume meat absorb enough of these minerals from animal foods, and legumes don’t inhibit their absorption.
At any rate, there are ways to reduce the antinutrients in healthy plant foods.
Legumes are also rich in potassium, magnesium, and other minerals. Several studies have found they reduce inflammation, decrease blood sugar and promote heart health. What’s more, beans are an excellent source of fiber, including soluble fiber. Studies suggest soluble fiber may reduce appetite, promote fullness, and decrease calorie absorption from meals.
Unprocessed meat
There’s some evidence that both processed and unprocessed red meat may increase the risk of heart disease, colorectal cancer, and other diseases.
However, unprocessed meat is an excellent source of high quality protein. It has been an important part of the human diet and may be what allowed humans to develop larger, more complex brains at a time when high quality plant-based foods were not available. Animal protein, including meat, may improve muscle function. A study in older women who ate lean beef found increased muscle mass and strength.
It also observed reductions in some inflammatory markers, although some studies have linked red meat intake to higher levels of inflammation. Meat is also one of the best sources of heme iron. Your body absorbs this type of iron most easily. Overall, grass-fed meat seems to be the healthiest option. It contains more CLA than grain-fed meat, as well as more omega-3 fatty acids. When eaten in moderation, meat can provide essential nutrients. However, take care not to overcook it, as charred and overcooked meat may be harmful to your health.
Salt
Eating too much salt, or sodium, can raise blood pressure and increase the risk of heart disease and stroke.
However, salt is also a critical electrolyte. It helps maintain fluid balance and keep your muscles and nerves working properly.
The U.S. Dietary Guidelines for 2015–2020 recommend that healthy adults consume less than 2.3 grams of sodium per day.
That said, some people may have problems if they consume too little salt. The American Diabetes Association recommends consuming 1.5–2.5 grams of salt per day if you have diabetes.
Results of a large observational study in over 130,000 people suggested that people without high blood pressure should not limit their sodium to intake under 3 grams per day. For these people, doing so may increase the risk of heart disease. Some people can benefit from a low sodium diet, but it may not be good for everyone. Your doctor or dietitian can tell you how much salt is best for you.
Coffee
Coffee contains caffeine, a potent stimulant. In high doses, caffeine can have adverse effects.
However, unless you have sensitivity to caffeine, consuming it or coffee in moderation may provide a number of health benefits.
Studies indicate that the caffeine in coffee can improve mood, as well as mental and physical performance. It may likewise boost your metabolism. Coffee also contains antioxidants called polyphenols, which may reduce disease risk.
People use caffeine to relieve headaches and enhance performance in endurance sports. It may also help with depression, Alzheimer’s, and Parkinson’s disease.
In one study, men who consumed coffee bean polyphenols before a meal had significant improvements in artery function, compared with a control group.
In an observational study including over 1,700 men, those who drank more than 2.5 cups of coffee per day had lower levels of several inflammatory markers than those who didn’t drink coffee.
Furthermore, people who drink either regular or decaffeinated coffee may have a lower risk of type 2 diabetes. Scientists who analyzed 28 studies found an 8–33% lower risk of type 2 diabetes among people who drank coffee every day.
Finally, coffee may also have a protective effect on liver health. It may slow the progression of chronic hepatitis C and reduce liver cancer risk.
Canned and frozen vegetables
People often consider canned and frozen vegetables to be less nutritious than fresh vegetables. However, unless you pick and eat vegetables directly from your garden, this may not be true.
Research shows that canning and freezing vegetables while they’re fresh retains most of their nutrients. In contrast, fresh foods can lose nutritional value on the way to the grocery store. Preserving also results in less waste and less expensive products.
One study analyzed the vitamin C content in peas and broccoli that had been frozen for 12 months was similar to that of vegetables purchased at the grocery store and higher than that of vegetables stored at home for several days.
Blanching, or quickly boiling, kills bacteria and helps keep the colors and flavors of vegetables intact. However, blanching vegetables before freezing or canning can result in a loss of vitamins C and B and their antioxidant capacity. However, very little further loss occurs after the vegetables are frozen or canned.
On the other hand, vitamins A and E, minerals, and fiber are retained during the blanching process because they’re more stable in water. Therefore, levels of these nutrients in fresh, frozen, and canned vegetables are similar.
Chocolate
Most people typically do not think of chocolate as nutritious, since it’s often high in sugar and calories. However, a moderate intake of dark chocolate or cocoa may provide several health benefits.
First, it contains antioxidants. According to one study, cocoa’s flavanol content may provide greater antioxidant activity than some fruits, including blueberries and acai.
Dark chocolate may also increase insulin sensitivity, reduce blood pressure, and improve artery function in adults with overweight, high blood pressure, or both.
What’s more, studies have found that the flavonols in dark chocolate may protect the skin against sun and other damage.
Eating a moderate amount of dark chocolate with at least 70% cocoa may provide a number of health benefits, mainly due to its flavanols.
Additionally, it’s best to choose chocolate that’s low in fat and sugar, as these can contribute to other health problems.
Takeaway
When it comes to determining which foods are healthy, it’s sometimes hard to distinguish between fact and fiction.
While there are legitimate reasons to limit certain foods, some healthy and highly nutritious foods have been unfairly blacklisted.
France and the United Kingdom have agreed to deploy more police and invest in detection technology on the French coast to try to stop boats carrying illegal migrants from reaching British shores.
France will double police numbers on its northern coast, between the cities of Boulogne and Dunkirk and around the port of Dieppe, as well as reinforce air patrols, in a bid to target small boats attempting the dangerous Channel crossing.
Britain will help fund the measures, which also include financing more migrant shelters in France, and invest 62.7 million euros between 2021 and 2022, the countries said following a meeting between French Interior Minister Gerald Darmanin and his British counterpart Priti Patel.
Most of the steps involve measures on the French side to prevent boats from leaving, and France said it had intercepted dinghies carrying a total of more than 7,500 people since last year.
The Home Office said that on Monday, at least 430 migrants crossed the Channel to the United Kingdom, including women and young children, a record for a single day,.
At least 8,452 people have now crossed the English Channel in small boats this year, surpassing the total for all of 2020, according to data compiled by the PA news agency as of late Tuesday.
Britain was working on making the country less attractive for asylum seekers and would enforce measures such as sanctions on illegal migration and those who enabled it, the statement said.
France said it was also deploying more police to patrol its borders with Spain and Italy.
Brazilian President Jair Bolsonaro says he would veto a new 5.7 billion reais or $1.09 billion electoral fund, potentially setting himself up for a fight with lawmakers whose support is crucial to fending off impeachment proceedings.
Bolsonaro, a far-right former army captain who was elected on a wave of anti-corruption sentiment, has been under pressure from his supporters to kill the generous, self-appointed package.
The fund mechanism was set up in 2017, as Brazil was roiling from years of high profile graft scandals.
A ban on corporate donations coupled with the drying up of under-the-table contributions in the wake of the scandals left lawmakers struggling to raise campaign cash, so they created the taxpayer-paid fund to offset the losses.
Bolsonaro was also under pressure to veto a 2 billion reais fund for local elections in 2020, but eventually did not, alleging he had no choice. However, the latest 5.7 billion reais package seems to be a step too far for him.
The fund was meant to be part of improvements to Brazil’s discredited political system to reduce a proliferation of parties that has made it hard to govern Latin America’s largest nation without unwieldy coalitions based on self-interest.
But critics say it only serves to provide funds for lawmakers seeking re-election in order to use the congressional immunity, and shield themselves from prosecution for corruption.
A South African court has granted former president Jacob Zuma’s request for a delay in his arms deal corruption trial, adjourning proceedings for three weeks.
Zuma who is accused of receiving kickbacks over a $US2 billion arms deal from the 1990s, pleaded not guilty in May to charges including corruption, fraud and money laundering.
Zuma has evaded prosecution for more than a decade, portraying himself as the victim of a politically motivated witch hunt. He started a 15-month sentence for contempt of court, appeared before the Pietermaritzburg court virtually and stayed silent.
His legal team argued that a postponement should be granted so he could appear in person.
Zuma’s jailing this month triggered some of the worst unrest of the post-apartheid era in which over 200 people were killed and over 2,500 people were arrested.
It was driven by widespread anger over the poverty and inequality that persist nearly three decades after the end of white minority rule.
There were fears that Mr Zuma’s latest court appearance could lead to a flare-up of violent protests from his support base.
But that has not materialised so far, with President Cyril Ramaphosa saying that calm has been restored to most of the affected areas.
Ethiopia says it has attained its second-year target for filling a mega-dam on the Blue Nile River that has stoked tensions with downstream countries Egypt and Sudan.
Water Minister Seleshi Bekele later confirmed the milestone, which officials had earlier predicted would come in August
He said the first filling already was done last year while the second one was already done today and that the second filling would be announced shortly, adding there is now enough water stored to begin producing energy.
In a post on social media he attributed the accelerated timeline to “extreme rainfall” in the Blue Nile basin.
The Grand Ethiopian Renaissance Dam (GERD) has been at the centre of a regional dispute ever since Ethiopia broke ground on the project in 2011.
Egypt and Sudan view the dam as a threat because of their dependence on Nile waters, while Ethiopia deems it essential for its electrification and development.
Talks held under the auspices of the African Union (AU) have failed to yield a three-way agreement on the dam’s filling and operations, and Cairo and Khartoum have demanded Addis Ababa cease filling the massive reservoir until such a deal is reached.
But Ethiopian officials have argued that filling is a natural part of the dam’s construction process and cannot be stopped.
The UN Security Council met earlier this month to discuss the project, although Ethiopia later slammed the session as an “unhelpful” distraction from the AU-led process.
Egypt claims a historic right to the Nile dating from a 1929 treaty that gave it veto power over construction projects along the river.
Nationals of West African states have staged a protest in the Central African Republic (CAR) capital, Bangui to denounce the new fees for acquiring residence permits.
The protestors rallied outside the Nigerian embassy in Bangui where they criticized the charges as exorbitant and discriminatory.
Central African Republic’s parliament recently approved changes to the immigration law, which prescribes 100,000 Francs or $110 as fees for residence cards for citizens of the ECOWAS bloc and 50,000 Francs or $55 for nationals of Central African states.
Mark John, a protester said they were being forced to pay 650,000 ($708), which is why all the ECOWAS countries are gathered this morning at the Nigerian Embassy to voice their anger over what is happening in CAR.
There’s been no word from the country’s authorities on the allegations.
Central African Republic is home to many foreigners from West Africa who mostly work in the business and retail sectors. But with order returning, the country is keen to regularize immigration.
Authorities have previously accused some migrants of being mercenary fighters.
The Ugandan weightlifter missing since Friday from a training camp in Japan has been found “safe and sound”, according to the Japanese police.
Julius Ssekitoleko had disappeared after failing to appear for a Covid-19 test.
An official of the Osaka police on Tuesday told reporters that the man was found in the prefecture of Mie without any injury and without any criminal involvement.
The official said he was found in a house belonging to people connected to him, adding that the sportsman had offered “no resistance and that they were still questioning him about his motives.
The 20-year-old athlete had disappeared from the hotel in Izumisano, near Osaka (west) where he was staying with his group, announced the authorities of this municipality which hosts their base camp.
Julius Ssekitoleko, who recently won the bronze medal at the African Weightlifting Championships, was on a waiting list for the Olympics but recently lost all hope of participating due to Olympic quotas.
He was expected to return to his country soon and was part of the first group of nine Ugandan athletes, coaches and managers who arrived in Japan in mid-June.
Police said Tuesday that the man had traveled to Nagoya and then to Gifu Prefecture, before heading south to Mie.
Drastic restrictions have been planned in Japan for all participants in the Tokyo Olympics (July 23-August 8), while the reported health crisis worsens in the country.
The athletes must be tested daily and their movements are extremely restricted, limited between their accommodations, their training centers and their competition places.
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behaviour or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional
Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes.The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
