Greek Chicken

I’ve tasted Greek food before and I fell in love with the flavours they incorporate in their food. The dill, the red onion, the cucumber, olives…actually if the meal has the word Greek in it I’m in!  This was my first time preparing a Greek meal and I’m quite impressed with the way it turned out, it tasted delicious too if I do say so myself.

If you have a hectic schedule like I do then you probably don’t have time to cook.  I would suggest you go the meal prep route because to be honest cooking for yourself everyday can be a tad bit cumbersome.

This recipe does NOT have to be just a meal prep. It also serves as a delicious family dinner option. Start on the brown rice to speed up the process.

Prep Time: 20 min

Cook Time: 10 min

Total Time: 30 min

Ingredients:

Greek Chicken

  • 2 boneless, skinless chicken breasts
  • 1/4 cup olive oil
  • 3 tbs garlic, minced (adjustable to preference)
  • 1/3 cup fresh lemon juice
  • 1 tbs red wine vinegar (optional)
  • 1 tbs dried oregano
  • 1/3 cup plain Greek yoghurt
  • Salt & pepper, to taste

Cucumber Salad

  • 2 English Cucumbers, peeled and sliced
  • 1/3 cup lemon juice
  • 2 tbs olive oil
  • 1 tbs red wine vinegar (optional)
  • 1/2 tbs minced garlic
  • 1/2 tsp dried oregano

Tzatziki Sauce

  • 1 cup plain Greek yoghurt
  • 1 English cucumber, finely diced
  • 1 tbs minced garlic
  • 1/2 tbd dill weed, or 1 tbs fresh dill, chopped fine
  • 1 1/2 tsp fresh lemon juice
  • 1 tsp lemon zest
  • 1/2 tsp chopped fresh mint (optional)
  • Salt & Pepper, to taste

The Rest

  • 3 cups cooked brown rice
  • 375g cherry tomatoes, halved
  • 1/2 cup red onions

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Directions:

  1. In a large plastic zip bag, combine olive oil, garlic, lemon juice, red wine vinegar, oregano, Greek yoghurt and salt & pepper. Massage to mix.
  2. Add chicken into the bag. Massage to make sure chicken is fully covered and marinate for at least 20 minutes, up to 12 hours.
  3. Drain the chicken from the marinade, discarding the marinade.
  4. In a skillet, heat olive oil over medium heat then add chicken when it is hot, cook, flipping part way through. Cook approximately 3-4 minutes per side. The cooking time depends on the thickness and size of the chicken.
  5. Remove from the pan and let cool. DO NOT cut it when it’s still hot. Let it rest to keep the juices inside to maintain the moistness of the chicken breast. Once cool cut into bite size pieces.
  6. Cucumber Salad. Make the salad by chunking the cucumbers, and tossing in a bowl with lemon juice, olive oil, red wine vinegar, garlic and oregano. Set aside and chill.
  7. Tzatziki Sauce. Make the sauce by combining the Greek Yoghurt, cucumber, garlic, dill weed, lemon juice, lemon zest in a small bowl. Add mint (optional), mix well and refrigerate.
  8. Cook brown rice according to package directions then serve.
  9. If you keep it for 3-5 days, keep it in an air tight container and serve cold!!

Fitness Bae Greek Chicken (3)

Go on and try something new, try some tantalizing Greek Chicken!

The recipe was provided by a fellow fitness enthusiastic and blogger, Thamsanqa.  You can find him on:

Twitter: @tcmawerera

WordPress: www.thehappykitchenzw.wordpress.com

The weekend is coming up, you have all the time in the world to try this recipe out.

Fitness Bae®

 

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Banting While Pregnant

I’m pregnant and I’ve been living the Banting or LCHF (low carbohydrate high fat) lifestyle for almost 3 years.  I’ve been able to keep my weight under check during the entire time. Before then I was a runner who struggled with weight gain, the more I ran the more I gained – it just did not make sense until I discovered Banting. I lost a total of 9.5kgs in 3 months and I’ve not looked back since then!

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Nyasha

My first 2 years as a Banter were full of stops and starts due to uncertainty over the safety of Banting during a pregnancy and discovering that I couldn’t live the LCHF life while breastfeeding. Banting was still too new. This time around, yes, number two is on the way, and I have doubts that Banting is safe, if not the best, during pregnancy because:

  • It provides your growing baby with all the healthy fat need for brain building.
  • It keeps ailments like gestational diabetes at bay
  • It also means you will not have a tough time losing bump fat after you give birth.

I just have to be careful about increasing my carbohydrate intake once the baby arrives as the consumption of carbs is a key building block of milk production.

Back to Banting for those that are NOT pregnant!

While exercise is not necessary to achieve weight-loss when Banting, it is necessary for general fitness and health which is why I do it.  My preferred workouts are brisk walking in proper form and running distances between 2K and 5K. My sweet spot lies within these distances because 2K is short enough to make me run again the next day and 5K is long enough to keep me asking: “Can I shave another 7 seconds off my last run this week?” I’ve recently got more involved in dance based workouts because of the rains and I love them!

My favourite snack for movie night is:

  1. Chicken Skin Crisps, provided they survive till the movie starts! You can season them with whatever you like, my favourite is salted dipped in a Banting-friendly sweet chili sauce!
  2. Salami roll-ups are what I make if I need to rock up somewhere with a plate of eats. I make these from strips of salami, “buttered” with cream cheese and half a pimiento-stuffed olive for each roll up. They look classy and are lovely with a glass of chilled Chardonnay.
  3. When I have more time on my hands, it’s low carb pizza made with a cauliflower, yep, cauliflower, base. If people can’t tell the difference between a Banting pizza and a flour-based pizza, then you’ve made it right!

Eating out can be tricky when you’re living a low-carb life because you don’t know whether your pan-fried fish has really been cooked with butter or regular cooking oil. More and more restaurants are offering Banting-Friendly options on their menus. Delicious Fine Food Emporium at Borrowdale Village has a really comprehensive Banting Menu that I can’t get enough of! I only wish I didn’t live so far away. If it’s a hearty breakfast I’m after, then it’s without a doubt, “The Banter Breakfast” from Brento’s in Greendale. It’s made up of bacon or salmon (for an extra charge), mushroom, tomato and haloumi cheese (all grilled), avocado and 2 eggs of your choice. Eish, I’m actually getting hungry as I write this!! Cappuccinos with full fat milk and no sugar are welcome any day!

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Banter Breakfast from Brentos

I plan what I’m going to eat before I go out.  You can ask for rolls or bread sticks to be removed from your table so that you’re not tempted to dig in! Safe meal choices include grilled meats, steamed veggies and salads. Ask for a blob of butter to add to your veggies and a bit of lemon juice and olive oil instead of dressing for your salad. That way you can still track your carbs and fat intake.

One real problems is drinks and desserts! To low-carbers, alcohol is a toxin, consume it at your own risk. But if you must, go for white wines and champagne that have a lower carbohydrate content than red wines and cocktails. Spirits served with soft drinks are a no-no and beer is literally liquidized carbs! If you don’t eat out very often you can indulge in dessert once in a while but always remind yourself that sugar is as addictive as many hardcore drugs.

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What do I love about Banting? BACON – the streaky kind!  The results of banting which are usually visible within weeks of starting out are the second thing I love about banting.

A big thank you to Nyasha for the well written and informative post.  Congratulations on your pregnancy; many new discoveries await.

You can follow her Banting journey on Facebook and stay up to date with what’s hip and happening in the Banting world.

Are you a banter, how has been your experience so far?

Fitness Bae®

 

The Cook Out ZW

The CookOut ZW is a picnic style, family friendly event that celebrates the Zimbabwean summer with special focus on great food and great music.  The first CookOut ZW event was held last month and I still have no idea how that missed me but fear not I’m here with the hook up.

This shindig is basically a cool, intimate Sunday chill out event with lots of fun for kids as well! The CookOut ZW will feature succulent meat braaied to perfection by braai masters and the only thing cooler than the music will be the drinks.

A variety of food including but not limited to juicy loin chops, tender flame grilled chicken pieces, hot off the grill burgers, fresh, colourful, crisp salads and soft drinks, coolers, cold beers will be readily available so fear not, you will NOT go thirsty or hungry.  Payment options include cash, swipe and Ecocash.

Take it from me, this Sunday The CookOutZW is something you have to check out; I’ll be there you already know I like all things entertaining.  Music features include melodious fusions by Bryan K plus Afro-Pop and Soul by Vera.

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For more information log onto The CookOut ZW Facebook Page on @theCookOutZW

Prayersoul is giving away 3 CDs of his album, While I Was Away.  To stand a chance to win name any 4 songs by PrayerSoul, add them in the comments section of this post, take a screen shot and add to my pinned Twitter or Facebook Page.

Please note that if you win you can only collect your CD from The CookOut ZW event on Sunday from Prayersoul himself.

Bring yourself, your friend, your siblings, your children, your significant other to The CookOut ZW.

It’s important that you call the number on the poster and tell the host that you will be attending the event.  RSVP for The CookOutZW please!

©MaKupsy 2017

Avocado Is My Power Fruit!

Avocados make me happy.  The great part is avocados are available for the most part of the year so I never get to miss them too much. The one thing I love about avocados is that you can buy them for as little as 20 cents each.  Avocado is one versatile fruit and I use it for my sandwhiches, pop them in a salad, on my hair, my face…still trying to think where else I can throw it in because it seems to blend in well with a lot of things.

5 Benefits of Eating Avocado:

  1. Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
  2. Potassium is an important mineral that most people don’t get enough of. Avocados are very high in potassium, which should support healthy blood pressure levels.
  3. Fiber is indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases and guess what, avocados are packed with fiber!
  4. Avocados can bring your sanity back after a run.  I don’t know how it scientifically works but about an hour after my run some days I have half an avocado and I feel as good as new.
  5.  You can eat avocados any time of the day and not feel guilty about it.
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Different Type of Avocados

I bet you thought there was only one type of avocado huh?  Wrong!  I like all types as long as it’s an avocado I’m eating it.  You have to love the lamb-hass type though, it sounds…different.

You should make yourself a juicy avocado sandwhich sometime.  Trust me you will fill fuller for longer and you will feel happier too.  Here’s a free recipe you can try out:

Ingredients:

  • Two slices brown/ white bread
  • One tomato
  • Finely sliced red onion rings
  • Fried bacon strips
  • Lettuce leaves
  • Chopped Fruits in season
  • Avocado slices

Method: 

Spread margarine on bread.  Layer up all ingredients on one slice and add a sauce of your choice.  Cover your ingredients with the other slice and your avocado sandwhich is ready and packed with nutritious options.  Add the chopped fruits on the side and enjoy a filling sandwhich for breakfast, lunch or even dinner!

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Image from Google

P.S I love eating my avocado with a sprinkle of sugar and on days I buy a very tasty one I eat it as is.  Researchers(me) have found that those who eat avocado with salt are doing it wrong 🙂

Fitness Bae®

 

 

 

Day 17: When In Doubt, Eat Sadza!

Growing up I don’t remember a time when we didn’t have sadza included in our meals.  It was an all day everyday kind of meal.  Back then the only time you had rice or any other starch for that was on special occasions namely Christmas.  We all looked forward to this time of the year because rice, chicken and coleslaw salad would be served and we would dive in and enjoy every bite of it.  Not only did we get to enjoy fancy food but we also got to show off our Christmas clothes to all our friends in the neighbourhood.  On some Christmas’s the rains would come pouring down and we would be stuck indoors and have no opportunity to display our latest gifts.  Sigh

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Sadza, grilled pork chop, vegetables, thick tomato and onion soup + Glass of Mazoe Cream Soda for control! Photo Credit: @MsSmileSoBright (Twitter)

My mother taught me how to prepare sadza at around age 10 and I didn’t like it at all.  That meant an additional thing to do on top of my already long list of chores.  (I hate doing housework).  Thankfully I mastered the art and in no time I was preparing a mean plate of sadza.  Sadza is our staple food in Zimbabwe and the one time you know you can’t live without it is when you travel and you have to live on hotel food…you will miss sadza in ways you can’t even fully fathom.

The reasons why I love sadza aplenty!

  • You can have sadza for breakfast
  • You can have sadza for lunch
  • You can have sadza for supper
  • You can have sadza a few hours before going out for drinks to “cement” your stomach so that you don’t throw up
  • You can have sadza to cure a hangover
  • You don’t need any fancy cutlery to enjoy it, your hands will do all the work
  • You can enjoy a plate of sadza with almost anything from beef stew, chicken, mushrooms, green vegetables, madora (mopani worms), kapenta, sour milk…I could go on forever!  It’s one of the most versatile foods I know.

Here’s a recipe on how to prepare sadza that I extracted from ZimboKitchen:

  1. Put mealie-meal in pot. Add cold water to make a paste. Put pot on stove and add boiling water whilst stirring simultaneously.
  2. Keep stirring until rakukwata (it’s boiling). Cover pot, reduce heat and let it simmer for 15 minutes.
  3. After 15 minutes, add more mealie-meal bit by bit and as we say it in our vernacular, mona sadza(mix). Be sure to do it well. When it’s just about to reach the consistency you want, cover it rishinyire(loosely translated- let is simmer) for 5 minutes. Your sadza is ready. Serve with your preferred relish.

 

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Photo Credit @MsSmileSoBright (Twitter)

There you have it.  The staple food in our family.  Now that I stay alone the staple food in my house is anything that cooks fast because I don’t have time to be slaving in the kitchen all day!

What’s the staple meal in your family?  How often do you eat it?  Please share a picture or a recipe, I would love to try out something different.

©MaKupsy 2017

 

 

Easiest Ways To Boost Fitness While Working

Fitness is an all the time thing for me.  I don’t think a day goes by without including some form of exercise into my life.  I’ve heard so many people tell me countless excuses as to why they can’t exercise but I have since resorted to not pushing them to do something they don’t want to do.  I believe if something is for you, you won’t need anyone to constantly remind you do to it, you will get up and do something about it.  Speaking of getting up I think it’s very important to add fitness into your work routine especially if you are someone like me who has a sedentary office lifestyle.  Let me share a few tips with you that I already do and you can let me know how it goes for you.

1. Walk

Every few hours I get up from my desk and take a walk around the office or simply take a toilet break.  It’s important to stretch your legs and get your eyes off your computer every and again unless you want the glare from the computer to ruin your eyes and you end up wearing spectacles like me.

2. Enjoy Your Lunch Break

I have colleagues who spend the entire day in the office and I still don’t understand why they do that to themselves.  In my books it’s very important that I take a walk and clear my head from all the office stresses.  That few minutes of breathing in clean air, enjoying the feeling of the warm sun against my skin and getting to shop around for bargains and enjoy a lazy lunch is every reason to get out.  The best part is I get to exercise while I’m at it; bonus!

3. Stretch (Deskercise Routines)

You can do these from your desk or if you would like some privacy you can take a trip to the bathroom and get your stretch on.  There are many variations you can try out and you can check them out on the link over here.

 Research shows that repetitive motion, poor posture, and staying in the same position can cause or worsen musculoskeletal disorders.

4. Drink Water

Hydrate, hydrate, hydrate.  If you follow me on Twitter you know that this is my daily mantra.  Sometimes I even ask my followers how much water they have had to drink on any given day because staying hydrated your body needs water to survive.  If drinking water is not your thing at least try and eat water-rich foods like cucumbers, lettuce, tomatoes, pineapples and my personal favourite; watermelon.

5. Snack

This is one of my favourite things to do.  When I start feeling hungry in-between meals I reach out for a snack.  Whatever you do always make sure your desk is stocked with healthy and nutritious snacks.  My personal stash of snacks comes in the form of fresh fruit in season, roasted nuts, biltong, maputi, popcorn and on very rare occasions raisins.  I don’t particularly like those though.  Have one of those snacks with a glass of water and you are set to make it to your next main meal.

6. Stairs

Stair climbing requires 8-9 times more energy expenditure than sitting and burns about 7 times more calories than taking a lift. You burn about 0.17 calories for every step you climb, so you burn roughly a calorie and a half for every 10 upward steps.

I have talked about the importance of taking the stairs before and you can read all about it from here.

7. Posture

You know how most people slouch in chairs?  I’m here to remind you that practising correct posture while you’re sitting at work trains your core.  Pay attention to how you are sitting throughout the day.  Remind yourself that you need that strong core and you will definitely be sitting up straight for the greater part of the time!

8. Breathing

Practice good breathing technique.  I now do this subconsciously and it really helps me stay calm for the greater part of the day.  I will let the experts help you out on this one so make sure you read this article on Breathing Exercises To Help You Relax.

Now that you have all these tips to help you stay fit even during working hours what’s your excuse not to exercise today?

Fitness Bae®

 

Is Junk Food The Way To Go?

We can’t live without food, it’s one of our basic needs.  However, what are we actually putting into our bodies is the biggest question of them all.  If you are anything like me, you think before making a decision on eating any and everything, not because of calorie counting on my part but because I genuinely think of the nutritious benefits.  Being the fitness enthusiast that I am sometimes I must admit I can be a little bit judgmental.  Let me tell you about an incident that happened over the weekend…

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Image from Pinterest

I make a trip to Marondera every other week.  I make sure I am on the first mini bus out of town so I usually get at to the bus station just before 8am.(I NEED a car public transport is killing my vibe!)  On this particular day a woman who had a little boy who looked like he was about 3 years old sat next to me.  I assumed the woman was probably the little boy’s grandmother.  I love having breakfast but I had no time to prepare it that morning so I opted to buy some fruit to cure my hunger pains.  My neighbours were ready to eat as well and they had with them a huge cream doughnut, a can of a fizzy drink of sort and a bunch of bananas.

The woman fed the little boy at least 3/4 of that doughnut then he downed the fizzy drink.  She called out to one of the boys who were selling food stuff and bought a packet of crisps.  The whole time I was completely in shock.  I mean, this wasn’t even 8am and this little growing boy is being fed all this junk food, mind you we hadn’t even left for Marondera yet.  We eventually took off and during the entire 45 minute ride the little boy was being fed one bad food after another until they dropped off along the way.

This is a trend I have observed over the years.  Whenever people are traveling with their children most make sure they have some junk food of sort to give them during the trip.  Even when you go to church you notice some mothers taking out little treats during the church service and you ask yourself why they didn’t prepare a meal for their children before coming to church?  We all get hungry, no doubt about that, but why not opt to give your child something that contains vitamins, minerals, carbohydrates, protein and fat?  What sort of eating habits are we teaching our children?

I have a 5 year old daughter who loves her food but she knows before we travel she has to sit down and eat because I do not buy treats along the way.  She eats junk food, her super power is pizza!  At the same time she loves a fruit salad and will have that any time of day because she enjoys it that much.  I don’t deny her life’s little pleasure but she will not be eating pizza first thing in the morning!  I’m not trying to encourage unhealthy eating habits because that’s one sure way of having a child with weight issues.  After she has had a decent meal or two I will let her enjoy the occasional ice-cream, biscuits, juice of her choice but it’s not an everyday thing.  I believe when it comes to food there should be a balance of sort.  I would like to believe I have set a good example for my little girl, unfortunately I will not have a say in the food choices she makes when she is all grown up.  However, as long as she is in my care I will do my best to make sure she eats right.

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Image from Google

Every bite you take is either fighting disease or feeding it.

What are your thoughts on the subject?  Are you the parent who let’s their child eat whatever they like or you are strict when it comes to food options?

©MaKupsy 2017

Chicken Stir Fry

We all lead very busy lives and some days, cooking is the last thing we want to do.  After a long day at school or work; you want the quickest fix! Unfortunately, sometimes this ends up being a takeaway or a very unhealthy choice to keep hunger at bay.

So why not fix a quick, healthy AND delicious meal in just under 30 minutes?

Preparation time: 10 minutes.  Cooking time: 20 minutes

(Timing will vary based on amounts being cooked)

Ingredients

  • Chicken breasts
  • Peppers
  • Mushrooms
  • Onions

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(Any other vegetables you have for example; baby corn, carrots, bean sprouts, green beans)

  • Egg Noodles
  • Soy Sauce
  • Spices and seasoning of your choice (spices used in this recipe – salt, crushed chillis, chilli powder, curry powder)

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Cooking Method:

  1. Cut the chicken breasts into small bite-size chunks
  2. Season with various spices
  3. Cover and let the chicken marinate a few minutes. (If possible, marinate chicken the night before for MAXIMUM flavour)
  4. Wash and prepare the various vegetables
  5. Fry the chicken breasts on medium heat until golden brown (ensure chicken is thoroughly cooked in the middle)
  6. Transfer the chicken to another pot where you will later mix everything
  7. In the pan that you fried the chicken in, fry vegetables
  8. Transfer the vegetables to the pot with the chicken
  9. Add boiling water to pan and cook the noodles until soft
  10. Drain excess water and add noodles to chicken and vegetables

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Mix together and serve!

Thank you to Tanya for the mouth watering recipe.  Tanya is a food lover and her social media pages will leave you hungry so whatever you do, follow her at your own risk!

Instagram: @smilesobright23

Twitter: @MsSmileSoBright

Thank you for tuning into my Health and Fitness Journey series.  Today marks Episode 10 and it’s the last episode on the blog.  I hope you have taken a few valuable lessons with you and you will also thrive on your own fitness journey.

Fitness Bae®

 

 

 

#GoldenPilsenerGo4Gold

#GoldenPilsenerGo4Gold

I interrupt this series to let you know that Fitness Bae will be part of a team that has partnered up with Golden Pilsener to make your drinking experience all the more fun.  As you already know it’s no secret that I am a fitness junkie who still loves to unwind with a good drink every now and again.  There are going to be different competitions going on so you definitely want to be a part of this.

There are 8 amazing hosts that will lead you in the #GoldenPilsenerGo4Gold challenge:

  1. Takura
  2. Danny That Guy
  3. Fitness Bae
  4. The Black Chef
  5. Make Up By Gamu
  6. Sharmaine DJliz Waldmen
  7. Craig Zoowie
  8. KB Mpofu

There will be an exciting activity each week and in order to stay updated you have to follow the Golden Pilsener social media pages on Facebook (Golden Pilsener Zimbabwe) or Twitter (@GoldenPilsenerZW)

The challenge has started!  Make sure you use the hash tag #GoldenPilsenerGo4Gold each time you participate.

It’s going to be a blast, better get your gold! Keep it golden.

Fitness Bae®

10 Exciting UnPlugged Facts

UnPlugged is back again this Sunday!  I am already doing a mini countdown.  If you have never been then I suggest you save the date because this is an event that you don’t want to miss. I know you are here because you know I like all things exhilarating and UnPlugged is definitely one of those few things I can never get enough of.  When you go make sure you are seen but whatever you do please don’t cause a scene! Today on my blog I give you, 10 Fun UnPlugged Facts, this is the only place you have seen this because I am always a step ahead on my blogging journey.  Read on…

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1. Unplugged got its name from the initial intention to introduce acoustic performances but the event quickly morphed to being electronically amplified and the name stuck.
2. The first ever Unplugged was held in December 2014 and was attended by just 150 people.
3. It’s a roving event with no fixed abode.
4. The two childhood friends who started Unplugged share a passion for homegrown music. They have known each other for over 30 years!
5. The heart of Unplugged is artist development – providing up and coming talent the space and audience to share and develop their craft.

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Prince Musarurwa & Pah Chihera

6. Unplugged Zim, the company that manages Unplugged, is actually an Arts Organisation whose work spans across various Arts disciplines.
7. Over 150 artists have performed on the Unplugged stage.
8. Unplugged was a loss-making business for close to two years, when it finally reached break-even.
9. Unplugged’s first Bulawayo event happens this year in September, the 3rd to be precise.
10. Unplugged is looking across borders, hoping to penetrate other markets.

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*BONUS FACT* 

Artists interested in performing at Unplugged can fill in the application form at:

http://unpluggedzim.com/artist-application/

See you at UnPlugged!

©MaKupsy 2017