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Chocolate City recording artiste Ice Ruler drops his most recent music video "Jambo", the first in 2014 from his widely praised sophomore collection "Fire Of Zamani" discharged a year ago. This year, Ice Ruler is back again with another noteworthy music video. The video which was coordinated by SESAN was shot in South Africa and featuresvcelebrities, for example, mark mate Victoria Kimani, Chopstix (who additionally producedvthe tune), Wizkid, Da L.E.S and Lola Rae.

Look as Ice shows his fun loving side as he obviously demonstrated he was having some good times while shooting "Jambo". Appreciate!

1. Spinach

Substitutes: Kale, bok choy, romaine lettuce

It might be green and verdant, however spinach is no dietary loner. This prominent muscle developer is a rich wellspring of plant-based omega-3s and folate, which help lessen the danger of coronary illness, stroke, and osteoporosis. It's additionally one of the 10 plate of mixed greens more advantageous than kale. Reward: Folate likewise builds blood stream to the under locales, ensuring you against age-related sexual issues. Also, spinach is stuffed with lutein, an exacerbate that battles macular degeneration. Go for 1 glass new spinach or 1/2 container cooked every day.

Eat This!:


Make your plates of mixed greens with spinach; add spinach to fried eggs; wrap it over pizza; blend it with marinara sauce and afterward microwave for a moment plunge.

2. Yogurt

Substitutes: Kefir, soy yogurt

Different societies guarantee yogurt as their very own creation, yet the 2,000-year-old sustenance's medical advantages are not questioned: Aging brings forth a huge number of probiotic living beings that fill in as fortifications to the legions of gainful microscopic organisms in your body. That helps support your insusceptible framework and gives security against malignant growth. Not all yogurts are probiotic, however, so ensure the name says "live and dynamic societies." Go for 1 measure of the calcium and protein-rich goop daily. We did the legwork to locate the most beneficial yogurt so all you need to do at the store is snatch and go.

Eat This!:


Yogurt finished with blueberries, walnuts, flaxseed, and nectar is a definitive breakfast—or treat. Plain low-fat yogurt is additionally an ideal base for rich plate of mixed greens dressings and plunges.

3. Tomatoes

Substitutes: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

There are two things you have to think about tomatoes: Red are the best, since they're pressed with a greater amount of the cancer prevention agent lycopene, and handled tomatoes are similarly as intense as crisp ones, since it's less demanding for the body to ingest the lycopene. Studies demonstrate that an eating regimen wealthy in lycopene can diminish your danger of bladder, lung, prostate, skin, and stomach malignancies, and also decrease the danger of coronary supply route illness. Go for 22 mg of lycopene daily, which is around eight red cherry tomatoes or a glass of tomato juice.

Eat This!:

Heap on the ketchup and Ragú; swallow low-sodium V8 and gazpacho; twofold the measure of tomato glue called for in a formula.

4. Carrots

Substitutes: Sweet potato, pumpkin, butternut squash, yellow chime pepper, mango

Most red, yellow, or orange vege-tables and natural products are spiked with carotenoids—fat-solvent exacerbates that are related with a decrease in an extensive variety of diseases, and also diminished hazard and seriousness of provocative conditions, for example, asthma and rheumatoid joint pain—yet none are as simple to get ready, or have as low a caloric thickness, as carrots. Go for 1/2 container daily.

Eat This!:

Crude child carrots, cut crude yellow pepper, butternut squash soup, prepared sweet potato, pumpkin pie, mango sorbet, carrot cake

5. Blueberries

Substitutes: Acai berries, purple grapes, prunes, raisins, strawberries

Host to a bigger number of cell reinforcements than some other North American organic product, blueberries help forestall malignancy, diabetes, and age-related memory changes (thus the epithet "mind berry"). Studies demonstrate that blueberries, which are wealthy in fiber and nutrients An and C, likewise help cardiovascular wellbeing. Go for 1 glass new blueberries daily, or 1/2 container solidified or dried.

Eat This!:

Blueberries keep up the greater part of their capacity in dried, solidified, or stick shape.

6. Black beans

Substitutes: Peas, lentils, and pinto, kidney, fava, and lima beans

All beans are useful for your heart, however none can support your intellectual prowess like dark beans. That is on account of they're brimming with anthocyanins, cancer prevention agent intensifies that have been appeared to enhance cerebrum work. A day by day 1/2-container serving gives 8 grams of protein and 7.5 grams of fiber. It's additionally low in calories and free of immersed fat.

Eat This!:

Envelop dark beans by a morning meal burrito; utilize both dark beans and kidney beans in your stew; puree 1 container dark beans with 1/4 glass olive oil and simmered garlic for a solid plunge; include favas, limas, or peas to pasta dishes.

7. Walnuts

Substitutes: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

More extravagant in heart-solid omega-3s than salmon, stacked with more mitigating polyphenols than red wine, and pressing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, yet it develops on trees. Different nuts join just a single or two of these highlights, not every one of the three. A serving of walnuts—around 1 ounce, or 7 nuts—is great whenever, yet particularly as a postworkout recuperation nibble.

Eat This!:


Sprinkle over plates of mixed greens; hack and add to flapjack player; spoon nutty spread into curries; crush and blend with olive oil to make a marinade for flame broiled fish or chicken.

8. Oats

Substitutes: Quinoa, flaxseed, wild rice

The éminence grise of wellbeing sustenance, oats gathered the FDA's first seal of endorsement. They are stuffed with dissolvable fiber, which brings down the danger of coronary illness. Truly, oats are stacked with carbs, however the arrival of those sugars is impeded by the fiber, and on the grounds that oats additionally have 10 grams of protein for every 1/2-glass serving, they convey enduring, muscle-accommodating vitality.

Eat This!:


Eat granolas and oats that have a fiber substance of no less than 5 grams for every serving. Sprinkle 2 Tbsp. ground flaxseed on oats, servings of mixed greens, and yogurt.