Category: Food & Nutrition

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Food & Nutrition

Garri, Poor Man’s Food? Things To Know About Garri

Garri and Groundnut

Overlooked by many and regarded as a poor man’s food particularly by those born with a silver or gold spoon, it remains unknown to them how enjoyable this native and simple meal combination can be. Trust me, a spoon load of the mix (In cold water) and a bite of fish on a hot afternoon will impress you.

Garri and Groundnut

That I am a lover of drinking Garri is an understatement. As a young boy, I could go days without any other meal. It became more like a curse. I do not only soak and drink Garri, I eat the dry form also.  As years go by and I  began to become aware of the concept  of good nutrition  particularly  when I  emerged as  the  food prefect  during my high school  days,  I realised that consuming Garri the way I do could cause my health serious issues. So, I decided to reduce my consumption from daily dose to weekly dose. This is not to infer that Garri is not a healthy food. Even too much of vegetable diet is bad. Having said that, technology age mothers nowadays do not bother introducing this meal to their children as most of them say, “My children  would  not  suffer  as  I  have  suffered”.  My  question  is;  Is  drinking  Garri synonymous to suffering? I beg to disagree. In my case, it was and it is a choice.

ALSO SEE:  Why It May Be Best To Only Eat Sour Garri

No one food can stand on its own to provide adequate nutrition for your body except breastmilk which you were only fed with from birth till a maximum period of two years. In many cases, It is far less than that. So is Garri. If Garri is occasionally combined with other macronutrients such as protein and fats, then you have no reason to exclude it from your diet.

You are certain to get healthy dose of fat from roasted groundnuts and protein from fried fish with Garri supplying the required carbohydrate. This food combination is not without some traces of vitamins and minerals too. In fact, in years to come, even as it is gradually evolving now, our Garri will be loaded with vitamin A and the fear of night blindness which might result due to its overconsumption will no longer exist.

You can enjoy your Garri with some spoons of powdered milk/evaporated milk and one or two  cubes  of  sugar  but  personally  I  tend  to  enjoy  my  “Garium  Sulphate  (GaSo4)” combination without these two items. They reduce the sour taste of the Garri which is what I love.

If you truly love Garri, do not forget to share this article with your friends and families.

RECOMMENDED: Garri, Fufu, Usi With Vitamin A: What You Need To Know!

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Food & Body Food & Nutrition

4 Shocking Food & Weight Loss Claims You Shouldn’t Believe

Health professionals are those who give advice to patients and clients as regards their health status and how they can improve it. These patients believe the advice given to them hook, line and sinker without a rethink. In my few years of writing nutrition articles, I have seen many write ups by certified health professionals especially Nutritionist and Dieticians who have erroneously misled their readers on some issues.

In view of this, I have come up with four of the most common statements made by them. See below to check them out.

heart nutrition facts

To Get Energy, You Need Carbs:

Completely wrong! To get energy, you will need to consume all the three macro nutrients; Carbohydrates, Protein and Fat. In fact a gram of fat provides more than twice the kcal of energy as available in carbohydrates which provides 4 kcal/gram, protein; 4 kcal/gram but fat; 9 kcal/gram.

ALSO SEE: HOW TO LOSE WEIGHT AND GET FIT IN 4 WEEKS NATURALLY

To Lose Weight; A No Fat Or Only Fruit Diet Is The Way:

This is gradually becoming the common trend even among diet professionals. The truth is that, losing weight via this method is not healthy and your chances of gaining the pounds of fat back are high. Removing fat does not help; in fact, it slows down your ability to lose fat.

It is advisable to include healthy fat like those high in omega 3 and Omega 6 at calculated amount which have been found to be helpful. Also, fruits are healthy and good for nutrition, however, in your quest to lose weight, it will be counterproductive to subscribe to an only fruit diet as the body system also needs other nutrients to metabolise fat.

Skipping Meals Is A Healthy Way To Lose Calories:

Each time I hear or read this, I cannot but start laughing. When you skip meals there is a tendency you will bounce back to eat more. Eventually, you will not be able to reduce your calorie intake. Asides that, skipping meals make you feel weak and tire as no energy and nutrients to get your system running.

You might want to speak to a practicing nutritionist who will help you make healthy calculated diet plan with appropriate portion control throughout your meal times. It is completely a NO NO! to skip breakfast.

To Stay Hydrated, You Must Drink 8 Glasses or 2 litres of water:

One piece of information I have always passed to my clients when they come for consultation is that in nutrition science or therapy, no shoe fits all and so, it will be out of place to make a generalised statement on issues like this until research says so. Till date, there hasn’t been any scientific finding that says one must drink 2 litres or 8 glasses of water.

It is important to communicate to readers that; while this information might not be untrue, it is not a fast rule. To hydrate your body, you have to respond to the water need of your body. Some might need up to 3 litres per day while other would be fine with about 1.5 Litres.

ALSO SEE: HOW TO LOSE WEIGHT AND GET FIT IN 4 WEEKS NATURALLY

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Food & Nutrition

Red, White, Yellow Onion: Which Has Most Health Benefits?

onion with different colours and health benefits

Many people like to just eat onions and blend onion with various foods without knowing their attributes, nutritional composition and which one gives the most health benefits. Many think these onions only differ in colour and taste – but no, they are different in terms of the health benefits and other beneficial compounds they provide.

onion with different colours and health benefits

These onion types are all powerful superfoods that come with anti-carcinogenic, antiviral, antibacterial, and antioxidant properties. All these are beneficial to our body but which one has the most in terms of these benefits.

All these types of onion have been found to be low on the glycemic index (how much sugar they add to our blood), with a rating of 10. They provide about 10 percent of the daily value for vitamin C and the same amount of calcium per serving.

Differences in Health & Nutritional Benefits of Red, White & Yellow Onions

The red onion has about 2 grams of fiber per 100-gram serving. This is slightly a better source of fiber when compared to the white onion which contains about 1.2 grams of fiber in the same serving. Both are not particularly high sources of fiber.

Difference In Antioxidant Properties

From the colour of the red onion, it is easier to predict that they contain higher amount of flavonols. These compounds called flavonols have antioxidant properties. Red onions contain 415 to 1917 mg of flavonols compared to yellow ones, which only contain 270 to 1187 mg.

Red onions have higher flavonols, than yellow onions, which in turn have higher flavonols that white onions. The flavonols are more concentrated in the outer and redder layer of the onion. Therefore, when you peel your onion, don’t do so deep into the outer red layer of the onion.

Another important compound present in red onions is quercetin – a polyphenol compound. It helps in getting rid of free radicals. This compound is present in white onions too, but a lot more in the red type.

Difference In How They Help Fight Cancer

Since the red onions have higher level of antioxidants in them than the white and yellow types, they (the red onions) provide higher protection against cancer.

As mentioned earlier in this article, red onions contain higher level of quercetin. This quercetin, with allicin in red onions has been shown to reduce inflammation and be beneficial for both the prevention and treatment of cancer.

A particular study has shown that the risk of stomach cancer was reduced by 50% when half an onion was eaten daily. Other studies have also shown that eating onions reduces the risk of stomach, colorectal, oral, laryngeal, esophageal and ovarian cancer.

Final verdict on choosing onions…

As has been said earlier, don’t over-peel onions. This way, you get the best nutritional and health benefits from them. Most of these compounds that give these health benefits are more concentrated in the outer layers of onion.

According to a particular study, peeling the first two layers of the onion removes 75% of the antioxidant anthocyanins. So, you might want to simmer down on cutting those outer layers of your onions.

ALSO SEE: Working Tips For Cutting Onions Without Crying!

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Food & Nutrition

Revealed! The Variety Of Apple With Most Health Benefits

apple varities and colours

With the common old saying- “Eat an apple a day and keep the Doctors away” spreading the whole of the internet, It seems only a few people are aware of the variety of apple that can actually provide an opportunity to achieve this health claim.

Apple has numerous varieties grown in the different parts of the world. It is one fruit that has proven to be efficient in improving the nutritional status of people for so many decades. It will be very rare to see any one on a particular type of diet who has not at one time or the other included at least a serving in his or her meal. One medium apple supplies 80 calories, no fat, no cholesterol, 22 total carbohydrates, 17 sugars, a good source of vitamin C and no protein.

apple varities and colours

In order to proof which variety of apple is more nutritious, some researchers analyzed the antioxidant levels in eight different apple varieties to find which ones have the highest concentrations of those disease- fighting compounds. The reports the study which was published by the American Chemical Society; in order of antioxidant levels clearly showed the ranking of the varieties as follows: Red Delicious (2,012), Northern Spy (1,548), Ida Red (1,479), Cortland (1,323), Golden Delicious (1,265), McIntosh (1,163), Mutsu (1,017) and Empire (782). The numbers are measures of total phenolic content in parts per million. This research could be given some credit as the varieties were planted on the same soil which was helpful in determining the real nutritional value of the apples based on antioxidant levels.

Red Delicious variety is known for being mildly sweet and juicy. These apples have an intense red colour that may have some yellow streaking. The research shows that the Red delicious Variety has more than twice the antioxidant level in empire variety.

Without doubts, it is advisable to consume more of the coloured varieties of apple as against the green types since the coloured ones possess more antioxidants which are helpful in fighting free radicals and improving our immunity.

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Food & Nutrition

Top 5 Fruits For Your Fibre, Vitamins & Antioxidant Needs

avocado cut

It is no longer news that fibre is needed by everyone. In nutrition science, there had always been controversies in other areas such as “what quantity of other nutrients to consume” but with Fibre, all nutrition experts seem to agree on the same claim.

Fibres are only found in plant sources and one advantage this presents is that the food sources are also loaded with vitamins and minerals which directly helps our immune system. In this short article, I will be sharing with you top five fruit fibre sources that can help your poor digestion and eliminate constipation from your body’s dictionary.

avocado cut

AVOCADOS:

Avocado has been usually regarded as a fruit with the most fibre. You can get up to 7g of fibre in a 100 gram serving of Avocado. This amount of fibre is about one-third of your daily requirement. This is a substantial amount. If truly you are hoping to help your state of healthy via fibre consumption then a regular serving of avocado will be helpful.

PRUNES:

This is quite uncommon in Nigeria but Prunes have long been associated with improved digestion and no wonder it is ranked highly on this list alongside Avocado. In fact, prunes also supply 7g of fibre in a 100g serving as equal as Avocado but due to its scarcity, Avocado has edged it out as a fruit with higher fibre content since it is more readily available.

RASPBERRIES:

Are you looking for a fruit that is loaded with plenty of antioxidants for an improved immune system the raspberry will surely do justice for you? When it comes to fiber, it is also top on the list providing nearly a quarter of the recommended daily in a 100-gram serving. It is a double bumper package; High in fibre and antioxidants.

GUAVA:

Scared of consuming guava? You better give it another thought. With guava providing 5g of fibre in a 100gram serving, the fruit could be a solution to your constipation problems. Once you can properly grind the seeds with your teeth then you should have no problem. Although not readily available but you could look out for it when it is in season.

BLUE BERRIES: 

Asides from providing about 4gram of fibre in a 100gram serving, a cup of blueberries can deliver a sizeable amount of your daily need for vitamins C, K, and manganese. Blueberries also have anti-inflammatory and anti-cancerous properties. Their high content of flavonols, tannins, and other phyto-antioxidants gives these berries the natural ability to fight infectious diseases and lower cholesterol levels.

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Food & Body Food & Nutrition

Top Five Reasons To Consume Watermelon More

watermelon

In the past few months, the city of Lagos and its neighbouring communities had been unprecedentedly bombarded with trucks of watermelon like never before. I presume many more people are beginning to go the healthy way especially considering the many illnesses and diseases that stare us in the face daily.

watermelon

In recent times, I have not been an avid consumer of watermelon due to my love for golden melon but the truth about this thirst-quenching fruits has to be told. Watermelon has so many nutritional and health benefits but these five under-listed are the five topmost reasons to consume watermelon fruits.

FIGHTS CANCER:

Although, scientists are still digging deep to make a conclusion on this claim but many of the previous tests and researches conducted indicated that the fruit which is amongst the best sources of antioxidant lycophene has the ability to fight cancer cells. This powerful lycophene has been linked to reduce the risk of prostate, breast, lung, uterus and colon cancer.

AIDS WEIGHT LOSS AND HYDRATES THE BODY:

Weight loss difficulty is faced by many overweights and obese. A good plan to include watermelon which usually contains more than 90% of water into your daily diet might be helpful. It will fill you up quickly while supplying very low amount of calorie.

Also, with the high amount of water and electrolytes; the occurrence of headaches, dryness and other conditions which result due to dehydration would become a thing of the past

BOOSTS IMMUNE SYSTEM:

Watermelon is loaded with vitamin C; an effective immune booster. Vitamin C strengthens your immune system and protects your body against free radicals and oxidative stress. It has also been quite effective in making wounds and injuries heal faster.

A good daily consumption of watermelon will prevent your skin from conditions like acne and thereby making your skin glow bright.

LOWERS BLOOD SUGAR:

Many diabetics crave for sugar but due to their condition, they cannot indulge in foods that will spike their sugar level. Watermelon, although sweet in taste, contains very low amount of sugar that is will not raise sugar level.

A plate of the diced fruit fills the belly while supplying small quantity of calorie which directly reduces the chances of high blood sugar.

LOWERS BLOOD PRESSURE:

Usually there is need for a balance between sodium and potassium levels in the body for a proper blood pressure. There are records of good amount of potassium and magnesium in this fruit that is very beneficial in terms of bringing down blood pressure.

If you do have people suffering from this condition, watermelon might just be helpful.

ALSO SEE:  Foods That Keep Your Heart Healthy & Functioning Properly

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Food & Nutrition Food Safety

Reasons You Shouldn’t Chop Your Vegetables In The Market

In this era when the consumption of pastry foods and junks is on the rise, one or two servings of vegetables/week which remains the only source of vitamins and minerals for many has been made to lose most of its nutritional values, if not all. No wonder the immune system of many Nigerians continues to fail them at the slightest invasion of bacteria infections resulting in illnesses. 

chop vegetables

Aside from the fact that such single or double servings of vegetables/week are low, many housewives and cooks have only provided good looking vegetable soups to their families as against a more nutritious one. For me, I have come to realize that it is much more important to consume a less delicious food which is well loaded with nutrients than to funnel into my system a delicious meal with no or low nutrients. It is what actually prompted this article on how to maximize the nutrients in your vegetables.

Sliced or chopped leafy vegetable from market presents an avenue for a near-complete loss of nutrients even before preparation. As everyone would rinse or wash the chopped leaves once they are ready to cook, the broken cell walls of the leaves give way for loss of nutrients since the vegetable will be drained from the added water.

How To Know That You Should Not Chop Vegetables In The Market

A simple experience will surprise you. Buy both un-chopped and chopped leafy vegetables from the market. Rinse both vegetable types in the same quantity of water to clean. Pour the water drained out in both samples into different transparent glass cups.

You will see that the chopped leafy vegetable has darker drained water compared to the un-chopped one. A clear indication of a significant loss of phytochemicals and nutrients even before cooking.

A further experiment on the matter!

I would even ask you to take the experiment further buy buying vegetables in the market, ask the vendor to chop the for you and buy another fresh vegetable, leave uncapped and take home. When you get home, chop this vegetable and clean it with water.

Do the same for the one you chopped in the marker and do the clear glass-drained water experiment above. You will get a similar result as the one above, an indication of the loss of phytochemicals.

Have you ever wondered how clean the chopping board of these vegetable sellers are? That is completely left for you to judge. In most cases the chopping board is left outside over night for goats, insects and dogs to play with, only for them to resume the next evening, dust the board, maybe just clean with some water and start using for customers.

If vegetables are chopped with these kinds of boards, the sliced leafy vegetable becomes easily contaminated. No wonder many are faced with serious diarrhea after eating vegetable soups. Clearly, one cannot generalize in this matter but some of these vendors do it that way — and sometimes, it is hard to tell which is which.

The best option for you and your family is to buy these vegetable leaves un chopped, rinse them properly and have them chopped or sliced by yourself. Yes, you might not be as perfect in slicing the veggies as the market women but over time you can only get better. Remember, this is simply an action done for improved nutrition and you will definitely be better for it.

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Food & Body Food & Nutrition

Learn How Cashew Nuts Can Help You Lose Weight

Yes, cashew nuts are calorie-dense but a whole lot of people are unaware of how calorie-dense food such as cashew nuts can be helpful in their weight loss therapy.  Losing weight had been a thorn in the flesh of many. While exercises play a major role in ensuring you trim into your preferred size and weight, eating the right foods with appropriate portions based on your body chemistry and metabolism is also critical.

cashew nuts with pepper

For many years, nutritionist, dieticians and many other food enthusiasts have promoted the need to avoid consumption of this high fat, no cholesterol and high fibre snack because it has been labelled as fattening but no one did spoke on how portion control of this tree nut can be effective in weight loss therapy. Let us see how helpful the nut is.

ALSO SEE: HOW TO LOSE WEIGHT AND GET FIT IN 4 WEEKS NATURALLY

Cashew Nuts As Hunger Reducer:

Many of my clients who approached me for a weight loss menu are somehow shocked when I included cashew nut into their diet especially when I discover they do not mind consuming it. Cashew nut is loaded with fats, some of which are the healthy mono and polyunsaturated fats. The digestion of fats starts in the stomach but majorly carried out in the small intestine. The idea is that it will take a longer period for this healthy food to be digested, thereby extending satiety and reducing hunger, unlike carbohydrate-based foods that keep you hungry due to the fact that they digest very quickly.

If you limit your consumption to 18kernels of the roasted, salted or unsalted cashew nut during snack time, then the entire calorie you would have added to your body would not exceed 170kcal. This is significantly small compared to snacking on a bottle of coke and popcorn or meat pie or sausage roll or sweetened chips which will eventually keep you asking for more in no time and providing less nutrition.

Cashew Nuts High In Nutrition Value:

Fats had always been the bad macronutrients but it will surprise you to know that- you cannot lose those pounds of flesh without the inclusion of fats — the good fats. If you did, get ready for a bounce back.

cashew nuts

One advantage of Cashew nuts is that they are not only packed with fats, but they also contain a reasonable amount of fiber, magnesium, antioxidants, and vitamins which will serve to keep your body in state proper weight loss.

Don’t Throw Away Caution:

Even for vegetarians, an overdose of these veggies has been found to cause certain deficiencies. It suffices to say, no foods item should be consumed excessively, moderation does it. While the inclusion of a handful of cashew nut will improve your health and could help you lose weight, addiction to the nut might be counterproductive.

In weight loss therapy, portion control is imperative. I usually recommend eating no more than 150 grams of cashew nuts in a week. If you must eat daily for weight loss, just a few kernels would be okay as snacks.

Hey! I hope you are aware? Cashew nuts taste really nice too.

ALSO SEE: HOW TO LOSE WEIGHT AND GET FIT IN 4 WEEKS NATURALLY

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Food & Nutrition

Nutritious Foods Lactating Mothers Should Not Do Without

Pregnancy is always something of joy especially to young couples with the happiness boundless more to the woman. She is carrying her own baby- What else can be more exciting? The very hour the child is born, the baby is expected to be fed by her mother provided there was no complication during delivery. The quality of breast milk available for feeding the child is determined by the quality and quantity of foods consumed by the mother during and after pregnancy.

Yes, losing the weight associated with pregnancy might be a relief, but what is even more important for your body shortly after the arrival of your baby is eating foods that are nutritious and energy-dense to allow a breastfeeding mum to perform her God’s ordained responsibility to her child. 

breastfeeding mother
Photo: socialgradient.org

Here Are Some Foods Lactating Mothers Should Eat More

This short post came to bear when I realized how a mum who was always eating well, breastfed her baby exclusively for 4 months. The result on the child is clearly impressive.

1. Watermelon:

No lactating or breastfeeding mum wants to be dehydrated. Aside from advising them to drink enough amount of water since they constantly produce breast milk which should contain more than 90% water, I prefer breastfeeding mum to consume fruit like a watermelon that will not only hydrate them but also provide adequate vitamins and antioxidant that will directly improve the nutrition of the child. The good health of the mother is also very critical during breastfeeding.

2. Milk While Giving Out Milk:

Yes, Milk. As a breastfeeding mother who needs to provide calcium loaded breast milk to her child, there is a need for her to consume milk products that will help replenish the lost calcium. Depending on the preference of such women, options like yoghurt, whole milk, skimmed milk, cheese, and homemade ice cream can be helpful.

For those that are lactose intolerant, options like bananas and plant-based foods like orange juices and tofu that are fortified with calcium can provide some replacement.

3. Salmons And Other Fish Types:

It is no news talking about the importance of omega 3 fatty acid even in the lives of every one of us. For breastfeeding mum, there is a need to supply this healthy fat to the child for proper brain function and growth.

The produced breast milk also contains some amount of protein. Consuming healthy protein from salmon and sardines that are low in mercury is a good way to start.

4. Leafy Vegetables:

When I say vegetables, I do not mean overcooked neither am I talking about undercooked ones. It has to be moderately prepared to make the nutrient more bio-available while avoiding the loss of these nutrients due to high heat. In the diet of an Infant, the supply of Vitamin A is key for improved nutrition.

Green and leafy vegetables are excellent sources of vitamins and nutrients like vitamin A, calcium, vitamin C, and iron. Spinach and broccoli are good examples. According to a study conducted by researchers from the Johns Hopkins School of Public Health found that a single, oral dose of vitamin A, given to infants shortly after birth can reduce their risk of death by 15 percent.

5. Sweet Potatoes:

Every lactating mum needs to consume an extra 500kcal of food to complement the food requirement by the child. This vegetable provides healthy calories and a rich source of vitamin A, carotenoids and potassium. I chose to recommend sweet potato over other tubers because it contains an array of nutrients. Other foods to be consumed by breastfeeding women are those rich in folate. Okra is a typical example.

Lactating mothers would find this article useful. If you are a lady, someday you will be pregnant and have your own children. Do adhere to some of the tips highlighted in this article.

Watch Out For Foods Lactating Mothers Should Avoid

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Food & Body Food & Nutrition

Easy-To-Make Korean Foods That Help To Lose Weight

Have you noticed how a large population of Koreans (Asians in general) keep looking slim and healthy throughout their lifetime? Well, their diet plays a significant role in how they look and their health. You can try some of their foods once in a while and see how delicious and nutritious they can be. We will mention a few of these Korean foods in this article and give you recipes for them in some of our future articles.

Korean Foods To Help You Lose Weight / Body Fat

The low-calorie soups and foods eaten in Korea are probably one of the reasons obesity is still relatively rare in South Korea. We learned from a 2010 estimate that just about 33% of adults are overweight or obese — this was against the  68 percent figure in the United States of America.

One of the foods and eating traditions that probably help keep Koreans slim and healthy is one that involves including soup at every meal. This single act means that they get filled up on a relatively low-calorie but satisfying food. Studies show that soup eaters tend to eat less high-calorie fare later.

Here are some simple Korean foods that have ingredients that have been proven to help lose weight. You should check them out and maybe try them out in Korea restaurants or check out their recipes and make it yourself at home if you are the type that doesn’t like eating outside — maybe because of risks of food poisoning in restaurants or cost of the foods.

ALSO SEE: HOW TO LOSE WEIGHT AND GET FIT IN 4 WEEKS NATURALLY

Kimchi – Fermented spicy cabbage Korean food

Kimchi is a Korean food — it is a fermented spicy cabbage that has health benefits in people who consume them. The benefits include a lower risk of flu and improved cholesterol levels. It has now also been revealed now that Kimchi could help you lose weight.

kimchi - korean food

Kimchi does this by helping to lose some weight and with its abundance of good gut bacteria. Researchers believe that these good gut bacteria may help fight digestive problems caused by obesity. This Korean food is spicy — it contains Chilli pepper, which naturally contains Capsaicin.

Proponents of Capsaicin also claim that the compound can help speed up metabolism and reduce fat tissue, as well as curb overeating by reducing appetite.

A study from 2009 also revealed that capsaicin helped decrease a hunger hormone called ghrelin. This will help reduce the desire to eat, thereby taking in fewer calories. The other ingredients such as the vegetable — cabbage, and others like ginger will contribute their quota too.

“If a person eats some kimchi with every meal, it’s possible for them to lose five kilograms (about 11 pounds) in a month,” says a professor from Seoul Health College, Korea.

Doenjang jjigae or soup

Doenjang jjigae is a type of Korean food consisting of tofu, vegetables and soybean paste. In case you do not know what Tofu is — it is the coagulated soy milk. You can easily make this or buy it. The tofu stew is low in calories and fat while also rich in essential nutrients including calcium and potassium.

doenjang soup

A 1-cup serving of the stew contains just about 90 calories. Considering that this food also has a high filling effect, you get filled up easily while eating less calories.

A recent 12-week study on subjects consuming this Korean food revealed that the Doenjang supplementation group had significant reductions in body weight (kg), body fat mass (kg) and body fat (%). As this soup is very low in calories, it makes a good choice for people that are trying to limit their calorie intake for weight loss.

ALSO SEE: HOW TO LOSE WEIGHT AND GET FIT IN 4 WEEKS NATURALLY

COMING SOON :: Recipes for Kimchi and Doenjang Soup!

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Food & Nutrition Food Safety

How Deteriorating Tomatoes Can Land You In The Hospital

damaged tomatoes

The money you saved while buying those damaged, deteriorating (esha) tomatoes could eventually be used to cure the illnesses that come with them.

Food products or items of a lower quality are usually what some people prefer to purchase regardless of their financial status. In fact, It could be said to be in their genes.

One food product that falls into this category is tomato.

In many popular markets in Lagos and other parts of Nigeria, there has been visible popularity in the purchase of deteriorating Tomato (popularly called Esha tomato) even among people who appear comfortable purchasing fresh tomatoes.

This I have seen countless times in the popular Lagos mile 12 markets.

damaged tomatoes

I have always said to people who care to listen that you do not need to be a ‘Bill Gate’ to buy fresh food produce like tomato for your family.

Usually, poor quality food might not necessarily translate into low prices. All these ideas are only in our perception.

Deteriorating or partially rotten tomato commonly called Esha among the Yorubas is a sure way of depriving your body essential nutrients that are needed for growth and development.

In the process of spoilage, bacteria begin to utilize the nutrient content of tomatoes in order to increase in number and to further cause more deterioration.

When this happens, tomato loses its firmness and nutritive value. Many of the spoilt tomatoes result due to far distance between the farms and markets.

It further exposes the lycopene loaded vegetable to bacteria and fungi attack.

Have you ever wondered why you are faced with diarrhea after eating from a local food store or mama put joint?

Asides from the unhygienic method of food preparation, it will surprise you to note that most of the cases of food poisonings that occur are due to poor quality food ingredients like spoilt tomatoes used in the cooking.

The future implication of consuming this kind of meal cooked with deteriorated or rotten tomatoes is damage to the internal organ due to released toxins which might not be noticed in a short term.

Some of the associated illnesses with the consumption of rotten tomatoes are liver inflammation, diarrhea and vomitting. These conditions are life threatening when there are severe.

Opt for fresh tomatoes and not rotten/Esha in order to benefit from the good nutrition that the vegetable can provide.

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Food & Nutrition

Common Foods High In Calcium: Benefits and Side Effects

foods high in calcium

Both the deficiency and too much intake of Calcium into the body have severe health effects — both negative — and we have to eat just the amount needed by our body. Don’t get this wrong, we need Calcium to help form and maintain healthy teeth and bones. It is one of the most important minerals needed by the human body.

This article will highlight the important functions of Calcium in the body, the benefits of calcium and side effects of “too low” and “too high” intake of Calcium. This will be outlined when we discuss the Recommended Dietary Allowance (RDA) for every class of people — children, adults, pregnant women, lactating mothers, etc.

foods high in calcium

We will also talk about “what is too low” and “what is too high”, as well as common foods high in calcium.

Benefits of Calcium to the body you should know;

Calcium helps our body with:

  • Building strong bones and teeth
  • Clotting blood
  • Sending and receiving nerve signals
  • Squeezing and relaxing muscles
  • Releasing hormones and other chemicals
  • Keeping a normal heartbeat

So, what are the conditions that could arise from not consuming enough calcium and those that could arise from consuming too much calcium;

Side effects of Calcium in the body

The body needs enough supply of Calcium to perform the functions listed earlier in this article. Increased intake of calcium for a short period of time does not normally cause side effects but this could change over a prolonged intake.

Consuming higher amounts of calcium over a long period of time raises the risk of kidney stones in some people. There is also a side effect when you don’t take enough. People who consume an inadequate amount of Calcium over a long period of time can develop osteoporosis (thinning of bone tissue and loss of bone density over time).

Recommended Daily Allowance of Calcium

The Recommended Dietary Allowance (RDA) for this mineral called Calcium is telling us how much Calcium most people should get each day. The amount of calcium we need hugely depends on some factors such as age and gender. Other factors, such as pregnancy, illnesses, bone mass, are also very important in determining the RDA.

Infants (Adequate Intake)

0 – 6 months: 200 milligrams per day (mg/day)

7 – 12 months: 260 mg/day

Children and Adolescents

1 – 3 years: 700 mg/day

4 – 8 years: 1,000 mg/day

9 – 18 years: 1,300 mg/day

Adults

19 – 50 years: 1,000 mg/day

50 – 70 years: Men – 1,000 mg/day; Women – 1,200 mg/day

Over 71 years – 1,200 mg/day

Pregnant and Breast-feeding women

14 – 18 years: 1,300 mg/day

19 – 50 years: 1,000 mg/day

Up to 2,500 – 3,000 mg a day of calcium from dietary sources and supplements appears to be safe for children and adolescents, and 2,000 – 2,500 mg a day appears to be safe for adults.

The following list can help you determine how much calcium you are getting from food:

Calcium-rich Foods List

Some foods high in calcium include:

1. Cheese

2. Yogurt

3. Milk

4. Sardines

5. Dark leafy greens vegetables

6. Fortified cereals such as Corn Flakes (they can have a lot of calcium in one serving, make sure to check the “Ingredients Listing” and “Nutritional Compass” on the food pack)

7. Soybeans

8. Fortified soymilk (check the label)

For those that are lactose intolerant, you only need to go for dairy food options that do not contain lactose e.g yoghurt, in which the lactose had been converted to lactic acid.

Sardines and dark leafy vegetables are also easy to get and not costly. Soybeans and fortified soy milk made from the beans can also be very good sources of calcium. Not all soy milk is rich in calcium, so check the label to see if they are fortified.

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Food & Nutrition

See How Garden Egg Can Boost Your Health

garden egg

It is over a decade I ate garden egg stew. Without doubts in my mind, it is one of the healthiest stews ever made for me by my grandmother. Garden egg otherwise known as eggplant fruit has somewhat lost its place in the diet of  Nigerians especially the younger generation.

Grandma usually tells me that most times whatever is sweet to the mouth is poisonous to the stomach and whatever is bitter to the mouth provides a lot of advantages to our body. Clearly, this is the case for the lack of adequate patronage of this bitter-tasting fruit particularly among the younger generations who prefer chocolate candies and other sugar-coated products which are killing them slowly.

garden egg

Solanum melongena as it is botanically called is widely distributed in the temperate and tropical regions. In many West African countries, the fruit is known as bitter tomato and it is specifically grown for food, nutritional and medicinal purposes.

The Health Benefits Of Garden Egg (Solanum melongena)

Each day in my email box, I keep getting messages concerning “how to lose some fats”. This continues to surprise me as many of the senders are hoping to hear me say to them of certain nutraceuticals they need to buy that will take 20 pounds of fats off their bodies within 5 days, whereas a potent food like garden egg does not only stare at them but is at there beck and call.

It is good for weight loss

Research carried out on laboratory rats or mice both home and abroad with this fruit has corroborated the fact that it has the capacity to make humans lose weight due to its high fiber content and low-calorie value. Without gainsaying, this is the perfect recipe for achieving weight loss within a reasonable short period of time.  My advice is if you find the fruit difficult to chew in its natural form due to its bitter taste, you could make a sauce out of it. Trust me it tastes nice.

Helps to relieve constipation & manage HBP

The high fibre value has also been helpful in treating serious cases of constipation. Many constipated people who chew or include it into their diet are grateful to do so. See

Any time, any day, we can not speak enough on the need to prevent or manage high blood pressure (HBP) since the condition is fast becoming the main killer of men. With garden eggs loaded with potassium; an important electrolyte that is critical in maintaining body functions and regulating blood pressure, there is hope that cases of hypertension could be well managed and prevented.

Abundant in Important Vitamins and Minerals

Asides containing a high amount of potassium and dietary fibre, garden egg is a very good source of manganese, iron, magnesium, calcium, phosphorus. vitamin B6, folic acid, vitaminC, E and K among others. Phytonutrients such as nasunin,  alkaloids,  flavonoids, steroids,saponins, and chlorogenic acid are also present in notable quantities. Surely, those who avoid this fruit are missing quite a lot.

It should also be noted that thorough chewing of eggplants provides an opportunity for more of its nutrients to be released. The nutritional benefits of Garden eggs are numerous and cannot be totally enumerated. It has also been reported according to research carried out among the Igbos to be effective in improving sight defects.

Garden eggs are gradually crippling into the market, get prepared for a healing bite. If you do not like to eat them, watch out for a short and concise post on how to make a sauce out of the plant. So enjoyable with slices of yam.

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Food & Nutrition

Foods You Should Avoid Eating When You Clock Age 40

fit not fat 40 plus

Every gadget, instrument or even furniture has a period when it turns around to begin to function less than optimal level or abnormally. The reason behind this is that materials go through wear and tear and if they had not been properly maintained in the past, the chances that the object stand the test if time is slim. So is the case in humans.

Humans from age 10 place a lot of pressure on their body system; from the foods they eat to their general life style while neglecting to service the engines that do the entire work. The result of this is that the body begins to become susceptible to infections and diseases more than ever before since no form of maintenance had been previously performed. Then, HOW DO WE SERVICE OUR BODY?

fit not fat 40 plus

It is no news especially in Nigeria that life starts at the age of 40. The youthfulness is still around while in reality, the chemical structure of your body has taken a different shape. At this age, these people forget to realize that they are no more in their early twenties or thirties. They go all out consuming all kinds of foods expecting their body systems to handle it as it has always done decades back.

Did you miss our article on 5 Foods People In The 40+ Ages Should Be Eating More? Please read it after you are done with this post. It’s healthy to read it.

Suddenly, age-related illnesses like diabetes, high blood pressure and other debilitating disease begin to surface. Friends, carefully read through this post to see foods 40 years old and above should avoid in order to service their body engined and secure a healthier future for themselves.

Soft Drinks And Sodas:

This is definitely top on my list. For me, no food seems to contain empty-calorie as much as these products. The major ingredients of soft drinks and Sodas are caffeine, fructose, and refined sugar. Do not be deceived by the word diet soda or diet coke or any other name that seems to attract you as you perceive them to contain no sugar. Yes, they do not but they are loaded with artificial sweeteners like aspartame and saccharin which are even worse.

At age 40, your pancreas which is the organ responsible for the secretion of insulin which acts on sugar could have reduced in its performance unknown to you. The caffeine in sodas has also been associated with higher chances of a heart attack.

Alcohol:

Some health professionals have argued that a little alcohol is good for the body. While I do not disagree with their assertion, I have never read or heard of any research that shows how avoiding consuming alcohol becomes hazardous to your body. At age 40, regularly funneling volumes of alcohol especially lager and ale will place pressure on your kidney and liver.

I understand that a little red wine could be helpful but that is never a reason to indulge in the various brands of alcohol sold in retail shops all around.

Fries:

It has been a long time since I clearly notice how people who indulge in fries suddenly turn overweight. As you age, the less likely it is for you to be able to follow a nutritional regime to lose weight. So, why gain it in the first place? At 40, consuming fries increases your overall calorie intake and this makes you gain weight.

This is particularly dangerous for women above 40 who could be battling with arthritis and other bone-related conditions.

Pancakes And Doughnuts:

Flour, sugar, and oil are the major ingredients of these snacks. So, how do you benefit from this at age 40? Yes, egg and other ingredients might be included but these flour made products are known majorly to raise sugar levels.

Chocolates And Candies:

Asides from the fact that these products are loaded with sugar and raise your sugar levels, chocolates and candies affect your dental health. Women are the culprit in this area as they love these products. I am sure that no one at 40 would love to have a poor dental status. Avoid them completely.

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Food & Nutrition

5 Foods People In The 40+ Ages Should Be Eating More

Ginger and Garlic

In one of my recent articles, I took the time to pen down why people who are 40 years and above should avoid the consumption of certain foods so that they can live a healthier life in the future. While this is ideal to spread around to families and friends, it remains incomplete if I do not disseminate information about foods that people in their 40s should consider consuming regularly.

The need for proper nutrition will help individuals within this age bracket look and feel their best. The consumption of a healthy diet definitely increases one’s life expectancy by reducing the risk for diabetes, high blood pressure, obesity among other diseases.

The importance of proper weight control is also critical for 40 years old and above since most diseases are associated with weight gain. It is also of note to consume these foods that will be highlighted below moderately and at recommended daily intake.

1. Fortified Skimmed Milk:

On the day of your 40th birthday, you are probably feeling as young as ever but the truth is things within your system are beginning to take a new shape and you must respond appropriately. Most people as young adults indulge in whole milk which are loaded with fats and these people continue unknowingly over the age of 40. It is impossible to exclude fat from any healthy diet combination but you must begin to reduce them from hidden sources.

Consume skimmed milk (Milk that fat had been removed from) as a way of reducing your daily fat intake.  I indicated “fortified” because, during the removal of fats, some essential nutrients must have been lost; so there is a need for those nutrients to included via fortification.

2. Fish, Yes, Fish!:

Well, this is not to say that you cannot consume meats again but fish should be your primary source of protein. The need to obtain omega 3 fatty acids for proper cell functioning at this age cannot be overemphasized. Scaly seas fish and crabs are found to be quite healthy. 

I do advise some of my patients who had crossed this age line to reduce deep fat fried foods. The strength of their bodies to process or digest foods had reduced. It is best to enjoy your fish without frying. Fresh fish pepper soup is acceptable.

3. Calcium-Rich Foods:

Osteoporosis is a serious condition that begins to set in majorly at age 40. This is usually due to low bone density. A healthy bone can help against bone-related conditions. Foods rich in calcium include spinach, soybeans, dairy products like milk and yoghurt (be cautious about the dairy products). Including only calcium-rich foods might not solve the problem.

Getting enough vitamin D is very critical as the body needs vitamin D to absorb calcium for proper body function. Not getting enough of these leads to fragile bones which is usually worsened by weight gain causing arthritis. Supplementation is also available but does not result in self-help. Ensure you speak with a certified professional.

4. Fruits And Green Vegetables:

We can not overemphasize the need to include this category of foods into anyone’s diet. For those in their 40s, it is essential to say that not all fruits and vegetables will be appropriate to be included in their diet. At 40 years, a lot of people are unknowingly diabetic. Advising such an individual to consume pineapple which has a high glycemic index may be counterproductive.

People in this age should consume green vegetables, cucumber, garden eggs, carrots and other fruits and veggies with the known low glycemic indexes. It is advisable to speak with your doctor to know your health status and dietician to plan a menu for you. You might want to see tips on how to cook vegetables such as nutrients inside are not lost.

5. Garlic And Ginger:

For me, the combination of these natural food additives is critical for an improved immune system more than any other food for any age group. I remembered when my mum was battling with increased blood pressure, after a proper menu had been prepared for her, I was quick to inform her to include both garlic and ginger into her soups and stews.

Ginger and Garlic

In fact, she swallows some diced garlic at night as prescribed by me. Now, she is free from the situation. Subsequent tests revealed normal blood pressure. Asides this, these foods are both loaded with antibacterial compounds.

If you do have brothers, sisters, friends or even colleagues at work who are close to the age of 40 or 40 years and above, you will be doing them a whole lot if you share this article with them.

Indeed Life Begins at 40…….Stay Healthy.

RECOMMENDED READING: Animal Liver, Heart, Other Inner Meat Parts & Their Dangers

Categories
Food & Nutrition

A List of Healthy Food Snacks We Should Not Do Without

pumpkin seeds

By way of definition, a snack is a small portion of any food eaten between meals. This could be a snack food (i.e. food that are generally in small quantity and not consumed as main meals) —items like potato chips or baby carrots. It could also simply be a small amount of any food.

Snacks, generally referred to as junk foods have been implicated in so many diseases and medical conditions. They are known to cause general weigh gain, obesity and at time cardiovascular heart diseases, so many people tend to stay away from them now while other cannot for one reason or the other.

The work schedule of some people means that they cannot sit and eat overtime the body demands it. This prompts them to snack away on several junk foods. While eating good foods remains the best option, when you cannot avoid it, there are “healthy snacks” that you can eat.

Also, when we exercise or engage in activities such as reading, we like or have cravings to eat things as we do them or after the activities. Healthy snacks can serve these purposes.

A List of Healthy Snacks That We All Should Know

These foods healthy snacks list will contain foods that can be found and bought anywhere and those that are only available in some regions — they are only few in some other countries and often expensive. However, this post will try as much as possible to list more snack foods that are available everywhere — those that can be found in grocery stores.

You can go through the pages by clicking from 2 to 8 below to see all the foods and why they make very good snacks.

1. Dark Chocolates as Healthy Snacks

Dark chocolate can be a healthy snack when you eat the type with at least 60 percent cocoa content. This type of dark chocolate has been linked to reduced heart disease risk and even lower body fat numbers in people who snack on it more often.

dark chocolate melted

Also, because dark chocolate has a more intense flavor than the sugar-laden milk varieties, you’ll be satisfied after eating a small quantity.

2. Carrots

Carrots are nutritious, available everywhere, convenient and easy to carry around. When buying your carrots, only select dark orange ones that are crisp and firm. Not soft ones that are changing colours.

Carrots contains a considerable amount of beta-carotene which works for good eyesight, healthy skin and resistance to infection. The potassium present in carrot assists in moderation of blood pressure.

Carrot also contains fiber which helps in maintaining a healthy intestinal tract, controls blood sugar and promote healthy cholesterol levels. Carrots also contain calcium, vitamin C, iron and vitamin K, which promotes healthy blood coagulation.

3. Banana — a healthy snack (day or night)

This is my favorite because it has been packaged naturally for easy movement. I can easily peel of the skin and eat anywhere I am. If you kind of work requires energy, banana can help you because it comes with the added benefit of cramp-prevention. We made reference to this under our post which listed foods that help relief menstruation cramps and pains.

If you have also read the list of foods that you can snack on at night, you would find banana there. Even though it is not advisable to eat a few hours before going to sleep, banana is still one of the healthy foods you can use as snacks before going to bed.

4. Almonds

If you want to make a healthy grocery list, then you should have almonds on that list when next you are going to the grocery store.

Almonds, often referred to in some quarters as the most healthy food on earth contains healthy fats. Almond is a high-fat food that is also good for your health. Yes, you would already know that there are fats that are good for your health if you did read this article when we posted it.

almonds

Almonds have a lot of health benefits that can be written as a separate article. They have cholesterol-lowering effects and the ability to reduce heart disease risks.

5. Pumpkin Seeds

Before my fellow Nigerians start asking if this is even available in Nigeria, yeah it is. I have come across it at one store at Chevron in Lekki, Lagos State. They even have an online store —you can get pumpkins on this page — http://www.evronfoodstore.com/pumpkins. I will also make effort to check at Shoprite outlets, the next time I go to one for groceries.

pumpkin seeds

Pumpkin seeds can make a healthy snack when washed, dried, and nicely roasted. About 1/2 cup of pumpkin seeds has about 14 grams of protein. I have seen fitness trainers and dietician recommending this as the perfect pre-workout snack!

6. Hard-boiled Eggs

Eggs are readily available and when boiled can be packed and moved around to eat whenever we need to at them. Hard-boiled eggs are are very good sources of protein. They are low in carbohydrates and simple to prepare — each one only has about 76 calories.

One egg has the following compositions;

Calories: 70

Fat: 5.0g

Carbs: 1.0g

Protein: 6.0g

The yolk contains nutrients necessary for immunity, healthy skin, nerves and vision. It also contains good amounts of B Vitamins, Vitamin A, iron and riboflavin.

7. Other food that you can snack on healthily;

Smoothies, Greek yoghurts, Cottage cheese, Strawberries, Apricots, Celeries, Dried plums (aka prunes), Frozen grapes, Walnuts, Mixed nuts, Tofu sticks.

Others that you may also snack on include Oat bars, baby carrots, Turkey jersey, Cantaloupe, Raspberries, Egg White.

ALSO SEE: Fatty Foods: How To Eat Fats To Lose Body Fats