Category: Food & Nutrition

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Food & Nutrition

Pawpaw Seeds Are Edible! See Nutrients & How To Eat Them!

Usually, most seeds of crops and fruits appear completely inedible but unknown to many, a few of these seeds are loaded with numerous health benefits.

Pawpaw, botanically known as Carica papaya is a popular fruit consumed not only in Nigeria but across the entire globe. For me, no other fruit eases the pains of constipation more than papaya. I can not but remember a day when my father was seriously constipated and he called me for advice. I did not think twice to tell him to have a serving of pawpaw about the size sold for N50. The next morning it was his call I received. He was so grateful beyond measure. He said he just left the bathroom. No doubt, papaya flesh which is extremely high in vitamin C, folate, potassium, vitamin A and dietary fiber can do such magic but make sure it is ripe.

papaya seeds

Having said that while many people only consume the pulp of pawpaw, virtually everyone I know throw away all the seeds. In fact some have claimed to hate the sight of it. The black coloured seeds have the power to improve your immunity to illnesses and diseases. It also helps in detoxification of your body system. According to researches, the seeds are high in fat and protein and a good source of calcium, magnesium and phosphorus.

How To Consume The Papaya Seeds

Unknown to many, papaya seeds can be eaten directly but I do not indulge in it because it is slightly bitter with a spicy peppery flavour. To benefit from the health loaded seeds, I add one or two tablespoons of it into a dice portion of the pulp of papaya and blend until completely juicy.

Sometimes, depending on how I want it to taste, I include some slices of pineapple. In certain countries, they are added to salads, soup or any dish acting as a substitute for black pepper but in moderation.

Caution About Papaya Seeds

Pawpaw pulp itself has short coming especially in the diet of a pregnant woman as it is known to trigger miscarriages in certain women. While this remains a fact for the pulp, one should be cautious with the consumption of the seeds as there is no record of the amount which may trigger any form of toxicity in humans.

Although, a portion of it is no doubt is helpful but there is growing concern as papaya seeds contains a compound; Benzyl isothiocyanate which induces toxicological damage in animals at very high doses according to the December 2003 issue of “Life Sciences.” Research presented in the February 2010 issue of the “Journal of Ethnopharmacology” .

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Food & Nutrition

Nutritional Benefits Of Eating Ugwu (Pumpkin Leaf) You May Not Know

ugwu soup

Whether Ugu or Ugwu, you can be certain we are talking about the same leaf that is particularly common among the Igbos in Nigeria. In fact, the Igbos are the only tribe who are seen to sell these leaves anywhere in Nigeria, whether in the north or south, yet it is used in one way or the other by all tribes in Nigeria. I sincerely do not know the reason behind this.

The leaf is a valuable commercial crop which is grown majorly in the West African region. The dark green leaf, no doubt has been a staple vegetable in the diets of many as it can be combined with all the solid meals such as wheat, eba, fufu and the rest. Unknown to many, pumpkin leaves are loaded with a lot of nutritional benefits which can be helpful in aligning our path to a healthy status.

ugwu soup

The fluted pumpkin botanically known as Telfaira occidentalis has one advantage in that it can be enjoy through out the year unlike some other vegetables. However, you see the leaves flood the market more during rainy season.

Below are some of the nutritional and health benefits of including Ugu leaf into your meals.

1. UGWU HAS A HIGH FIBER CONTENT:

Are you constipated in a way, consuming Ugwu vegetable might be helpful as it contain high fibre. Each time I eat a meal contain Ugwu at night, it becomes easier to download feaces in the morning unlike previous days. I definitely recommend this for you.

2. UGWU LIKE MANY OTHER LEAFY VEGETABLES IS RICH IN IRON:

Are you a fan of blood tonic and supplement during period weakness, Ugwu is nutrient dense enough to get you back to life more than any of the aforementioned. The iron content in a well prepared servings of Ugwu leaf can do the magic you have been waiting for. 

Women, particularly during and after menstrual period are encouraged to consume serving portions of Ugwu leaves as it helps boost blood levels or volume. The leaf has been used to cure anaemia in community based nutritional interventions.

3. GOOD FOR WEIGHT MANAGEMENT:

The main idea about losing weight is to load your body with highly nutritious food yet contain a reasonably low amount of calorie. Ugwu is a low calorie vegetable and can help fire up your metabolism to trigger fat reduction in the body.

So when you want to eat Eba, Fufu or Amala, ensure you have only a small portion while adding plenty Ugwu soup. The fibre of the Ugwu will make you fuller, so you eat less than you would normally eat.

4. IMMUNE BOOSTER:

As a child, each time I fall sick and I was trying to recover, my mother waste no time in cooking Ugwu delicacy. In fact during that period, I could consume only the Ugwu vegetable soup as the main meal. After a little while, I begin to notice restoration.

The leaf is also a good source of vitamin E, Thiamin, Niacin, vitamin B6, Folate, Iron, Magnesium and phosphorus, vitamin A, vitamin C, riboflavin, potassium, Copper and Manganese.

The leaves also contain anti-oxidants, such as alpha-carotene and Beta–carotene which help to slow down ageing process. All these nutrients put together also improve your skin and hair quality. Now you can see the reasons the leaf will help boost your immunity.

I know some people may be interested in knowing more about foods that give you fresh, younger looking skin and those foods that improve your hair colour and quality. Click the respective links to see them.

5. REDUCTION OF BLOOD SUGAR: DIABETES CONTROL:

Due to the leaves hypoglycemic index and its nature of slowly releasing sugar into the blood, it presents a rare opportunity for diabetic patient to reduce their blood sugar.

ugwu vegetable leaves

These are just a few of the benefits one can obtain from consuming Ugwu vegetable. The list is endless. As a parting shot, please learn how to cook your vegetable so you don’t lose all nutrients in it.

ALSO SEE :: How To Make A Healthy Juice From Ugwu Leaves

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Food & Nutrition

Animal Liver, Heart, Other Inner Meat Parts & Dangers Associated

goat meat peppersoup

The beginning of hyper-cholesterol — Nigerian men are the culprit in this act. Recently, I visited a restaurant to buy food on my way to the ancient city of Abeokuta. As I ordered for rice and plantain with two pieces of 50 Naira meats, I was in complete shock when I saw a man in a paramilitary uniform carrying a bowl of meat containing majorly the inner parts (popular called inu eran by the Yorubas) with only two wraps of N50 Amala. In his full paramilitary regalia, his belly can be akin to that of a pregnant woman in her third trimester. cooked kidney heart intestine meat.

As I intentionally eat my meal slowly, the man did not waste time to funnel the entire meat combination gluttonously into his oversized body. Would you describe the action as a sign of wealth and good health? The answer is completely yours.

While I critically ponder about the action of this man, I noticed many other men order for similar combination of meal but not the same quantity as the man in the uniform. Then I felt sharing this piece with you might be helpful.

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Food & Body Food & Nutrition Food Processing

Behold! The Super Pizza That Burns Body Fat

pizza burning fats
Photo: dailymail.co.uk

How would you feel to eat as much Pizza as you want and not be scared of getting fat? Well, this seems a reality now as musclefood.com has come out with a Pizza recipe that does not only help burn fat, but also contains as much protein as three chicken breasts and 5 times less carbs than a standard slice. Should we call this a “SUPER PIZZA”?

This new development in Pizza processing has been making the rounds for some weeks now and I had to wait to see a lot of information about it before deciding to share with you. The manufacturers of this Pizza claim that you can now get slim by eating this pizza. I am waiting for more testimonies from people as much as you are. However, looking at the ingredients and composition of this pie, I would say their claims make sense.

pizza burning fats
Photo: dailymail.co.uk

This chicken and peppers pizza has 73 calories and 2.4g of fat per slice

One of the that have eaten this Pizza said:

I was a bit sceptical at first as I was expecting a dry and crumbly base but I was pleasantly surprised.

You can’t actually taste the difference from a regular pizza even though there’s protein in the base.

Composition of the Pizza

The online retailer, musclefood.com claims that the high protein pizza contains just 82 calories per slice. This is way below the calories of more than 300 in some fast food alternatives.

They also claim that it contains the same amount of protein as three chicken breasts and five times less carbohydrates making it perfect for people on a weight loss plan or those body building.

Darren Beale from Musclefood.com has the following to say:

High protein isn’t just for bodybuilders and fitness fanatics, it’s for those wanting to lose weight – increased protein keeps you feeling fuller for longer – and for those wanting to lead a much healthier lifestyle.

He continues;

We’re expecting these pizzas to be popular. Products like our high protein cookies and bread have flown off the shelves as soon as they’ve gone on sale and we’re expecting these to be the same.

The gluten and soy-free pizza comes in two different toppings, Chicken and Pepper, and Ham and Mushroom, with the pea protein base adding approximately 10g of protein to the pizza.

Here is a video from MuscleFood that teaches you how to make such low carb meat pizza. Click here to watch it now!

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Food & Nutrition

Golden Melon: Why You Should Eat This Fruit

golden melon

I do not recommend every fruit for everyone on a good day but this time, I can confidently say that golden melon is a fruit for all. The balance in its taste, colour, crunchiness and water content is a perfect combination for any one hoping to consume a delight.

Golden melons or honeydew as it is popularly called, is among the best choices for those who have chosen the path of healthy living through maximizing the nutrients inherent in it. I recently notice an influx of the fruit around mile12 market Lagos, Nigeria and I am glad to inform you of the relevance of golden melon to the overall nutrition and well being of every one.

Usually, I am always careful to recommend pineapple to certain people because of its sugar content but Golden melon presents an opportunity to people who has been diagnosed of diabetes or high blood sugar while still enjoying a fairly sweet taste of the fruit.

golden melon

Golden melon contains a light green pigment called Zeaxanthin. This is a powerful antioxidant that have been found to be helpful to protect vision. Aside this, the fruit is a low calorie food with high fibre that can be helpful for those hoping to lose some pounds of fat. Some other essential micro nutrients contained in this fruits are potassium; which is an important electrolyte to maintain cells, folic acid which is ideal for pregnant women and fetal health, vitamin c; which is key to keeping ill heath at a distance among others.

One whole average size melon is good to snack with but what disturbs me is that it is only a few number of people here in Nigeria that have opted to maximize this wonderful gift. When consuming the fruit, certain people scrape off the outer skin but I consume them completely and their is no toxicity associated with it. Do not forget to scoop out the seed portion inside the fruit just like you would do to pawpaw. I bet you would love it

Look around when driving or walking around any major market; you might just be lucky to see the bright yellow golden melon fruit. Do not forget to buy for your kids……They will certainly love it either in whole form or as a juice.

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Food & Nutrition Food Recipes

Beans & Corn (Adalu): How To Cook This Balanced Diet

cooked adalu maize and beans

A balanced diet within appropriate quantity  is what has help many to stay quite healthy while others are battling with many conditions. Clearly, based on a simple questioning I carried out, a lot of people are of the opinion that a balanced diet is usually expensive to prepare. Far from it, you can eat a well balanced diet from your everyday food supplies without breaking the bank.

Beans and corn (locally called Adalu in Nigeria), is one combination of food that can provide you a balanced diet without hassles.  While it appears like a meal of only protein and carbohydrate, other macro and micro nutrients which constitute a balanced diet are all present. I had never looked deep enough into this meal until recently when my mum came visiting and cooked the meal for me. It tastes so delicious, its been more than 2 years that I had a taste of the meal.

cooked adalu maize and beans

What Is A Balanced Diet?

This is a meal which contain the right amount of all the food groups which have the ability to supply adequate energy and nutrition to the body for growth, repair and development. The bolded words are very key. Too much of healthy food may no longer be healthy. It is essential to get adequate amount.

Why Is Beans & Corn (Adalu) A Balanced Diet?

The major food groups are protein, carbohydrates and fat which fall into macro nutrients and vitamins and minerals which fall into micro nutrients. For your food to be balance, it must contain all of these nutrients in the right proportion with the macro nutrients taking most of the portions.

The beans will be supplying adequate amount of primary protein while the corn will supply carbohydrates and fibre. You will remember clearly that the meal is prepared with pepper including tomatoes supplying vitamins and minerals while palm oil is  providing some amount of fats. One thing mum does to make her beans and corn a delight is to slice up to two big bulbs of onions to a six servings of the meal. Onions is loaded with plenty anti oxidants and vitamins.

RECOMMENDED: 3 Tricks That I Use To Cut/Dice Onion Without Crying

How To Make This Beans & Corn Porridge

Mum does it in a very simple way and it turns out very well. Get your corn, usually more than the beans. Wash properly and cook until it is almost ready to be consumed and keep. Wash your beans and pour into a pot containing boiling water, slice one or two  big bulbs of onions into it. Cook for over an hour depending on the variety of the beans. When it is soft, pour your per boiled corn and cook for another 20 minutes. Add palm oil, salt and blended pepper as appropriate and cook for another five minutes. Your beans and corn porridge (called Agbado ati ewa by the Yorubas and generally Adalu)  is ready.

Meals like these are fast going into extinction particularly among young breeds. We prefer to choose other foods options many of which are processed foods that do not seem to supply adequate amount of nutrients. Try to give this meal called Adalu a trial on a Sunday evening. I bet you would love it.

ALSO SEE: How To Cook Beans To Avoid Passing Out Gas After Eating

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Food & Body Food & Nutrition

Fatty Foods: How To Eat Fats To Lose Body Fats

eat fats
Photo: vipfitness.zone

I do not know where people get the notion that a “No fat diet” is good for the body or for those in the train of weight lost. No other food macro nutrient has been demonized and labelled in the bad light as much as Fats. It also surprises me to hear of how some nutritionists or dietitians plan such Zero fat diets for patients who seek professional advice on weight loss. I have never done it before and I would not.

The results of weight loss and improved nutrition based on a calculated fat inclusion diet which I have planned for all of my clients have been remarkable. Hey, I am not say you should go all out for those burgers, deep fried foods, and other trans-fat loaded meals. I am saying; for you to effectively ensure you lose those pounds of fats and never see them again, there is need for you to include some amount of healthy fats.

eat fats
Photo: vipfitness.zone

So, How Does Fat Make One Lose Fat

One interesting thing about fats is the satiating effect it gives to your entire body system. It takes longer time for fats to be digested and so they stay longer in your digestive tracks while keeping you less hungry unlike other food groups like carbohydrates which are quickly digested. When food manufacturer come up with a low fat or no fat snacks, they most like would have added loads of sugars and its ally in order to sweeten or flavour the foods. Be careful, it is a scam.

RECOMMENDED: No Fats, Only Fruits & 1 Meal Daily Diet May Be Bad For Weight Loss

It is clear that many certain vitamins can only be digested and transported with the help of fats. These are fats soluble vitamins which include vitamins A, D, E, and K. Many body functions, including: Vision, healthy skin and hair quality function better if you eat a diet rich in healthy fats. When you limit your fat intake, you’re limiting your ability to transport and absorb these fat soluble vitamins which eventually help your body to metabolize fat.

Many people that I have seen following a regime of “No fat diet” always gain back the weight as they cannot sustain a continuous diet without fats. I have repeatedly said to those who care to listen that include foods like peanuts, canola oil, avocados and coconut oil are critical in weight management. Research has also reiterated that individuals who include a certain percentage of fats in their weight loss diet lose fat easily than those who do not include any fat in their diet.

You should note that fat is good and healthy. You should not be scared of eating healthy fats at calculated amount, what you should be scared of is high calorie foods with very low nutrients, usually those loaded with sugars and no nutrients carbs.

ALSO SEE: 5 Foods That Help Fight & Reduce Belly Fat

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Food & Body Food & Nutrition

6 Foods Surprisingly High In Sugar (Bet You Don’t Know)

I recently got a series of emails from some readers on this blog who seem to be interested in losing weight. When I read a few of their situation, I figured out that a few of them apart from their habit of consuming fatty and high calorie foods, might also be indulging excessively in foods that contains sugar and they do not know. One thing that dieticians and nutritionist in America have agreed upon is that Americans consume a lot of sugars.

While America seems to have been labeled with this due to the fact that they have proper documentation, other countries are not left out. In fact, some other countries are top consumers of sugar without them knowing due to lack of information and documentation. Obesity is taking the rise in our nation and asides planning healthy diet, we must expose foods that appear not to contain sugars but are indeed loaded with a lot of them in order to ensure that people choose to consume them sparingly.

The list below contains some of the foods:

1. TOMATO KETCHUP: It is quite common for people to indulge in consuming tomato ketchup while believing they had exclude sugar from their diets. Most of the common tomato ketchups during processing had been added some form sugars that can be said to be high enough when regularly consumed for those under a low sugar diet. Tomato paste is best when it is made completely at home.

tomato ketchup

There you can determine whatever ingredients you need to include that soothe your health.

2. YOGURT: Yogurt has generally been seen as a healthy dairy option as it contains healthy bacteria that help digestion. Yes it is. However, most commonly sold yogurt especially the fruity types are loaded with sugars to sweeten it. It will be advisable to opt for plain yoghurt which contains naturally occurring sugars.

yoghurt

Yoghurt contains all the benefits you will derive from milk, most of lactose has been converted to lactic acid by enzyme. This will enable people who are not tolerant to it benefit from the nutrients in ‘milk’.

ALSO SEE: The brands of Yoghurt you MUST STOP buying!

3. ALCOHOL: If only those who consume many bottles of alcohol know the excessive amounts of sugars in it they will definitely reduce or quit consumption. This group of people are quick to condemn those consuming soft drinks without knowing that they might be caught up with the same problem of high blood sugar level. Many people have the impression that only things that are sweet contain sugar. If you are one of such people, think again.

The high amount of sugar present in alcoholic drinks is often overlooked. Asides triggering diabetes, damage to the liver and poor dental health has also been noticed amount consumers. Alcohol also damages the brain by by killing dendrites — making communication between brain cells slow and difficult.

The common alcoholic drinks we take include lager, beer, ale, stout, wine, etc. (see their differences here).

SEE: Does Beer Truly Cause Pot Belly or It’s Just a Myth? Find Out!

beer wine lager ale stout

4. DRIED AND CANNED FRUITS: When people indulge in canned fruits they are battling with more than just the high amount of sugar found naturally in the fruit. You’re dealing with the production processes zapping the fruits of their essential nutrients that made the healthy. When this production steps are carried out, the natural sugars are reduced while eliminating most of the vital nutrients.

What such food manufacturing company does is to add sugar syrups of different kinds to make them sweet to taste but less friendly to your body in reality.

RECOMMENDED: Canned Food Causing Cancer…See The Real Truth!

5. SALAD DRESSING: I sometimes include salad in the diets of my patients because it is healthy. However, I take caution in the salad dressing they have to use except I have seen the product to read the label. Many of these dressings are high in sugars with most consumers unaware. If you must consume them check their labels.

6. NO-FAT FOODS: This is one trick manufacturers use to attract buyer who are hoping to lose weight. Fat has been labelled as the bad guy in many nutrition articles. While I sometimes agree with this claim, there is no reason to remove the fat completely from foods. When this is done sugar is used to augment fat loss. Please, learn to check the labels.

Sugar in food either contributes to blood sugar level or adds more calories to your body, making you gain more weight. Whichever it is, it is still bad for our body when they start getting too much – nobody wants Diabetes or Obesity. You just need to watch it.

no fat foods

RECOMMENDED READING: Common Foods That Cause Spike In Blood Sugar!

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Food & Nutrition

Some Foods Senior Citizens (Elderly) Should Avoid Eating

frying chicken

The aged ought to be well taken care of. No wonder, in well developed countries, special attention and care is given to people above 60 years of age. In this part of the world, it becomes very expedient  to promote healthy living among senior citizens as we are used to leaving everything to the last minute even our health. Foods are not only quite effective in improving the immune system of both children and adults, they are also essential in ensuring that older people have better nutrition and health.

Some Foods Old People Must Avoid Eating

There are numerous benefits of healthy eating which include resistance to illness and disease, improved skin and sight quality, faster recuperation times, and better management of chronic health problems. To help the aged achieve most of these aforementioned numerous health benefits, there are certain food groups or types that should be completely excluded from their diet. Let’s take a look at a few of them.

1. Processed Carbohydrates:

Processed foods especially carbohydrates are only loaded with calories with little or no nutrients and low amount of fibre which could cause excessive weight gain for the aged. An average male aged person should not consume more than 2000kcal/day while an average elderly woman over age 50 should not consume over 1800kcal/days especially if such persons are not involved in activities. Indulging in processed foods will make them consume more than the Recommended Daily Intake for their age. Examples include frosted flaskes, white bread and some noodles. You might need to speak to a nutritionist to calculate your daily food requirement.

2. Deep Fat Fried Foods:

Fried foods are generally high in calorie, a multiple of 2 or 3 of the calorie of the foods if they were not deep fried. The digestive system of the elderly is usually no longer functioning at its best, due to ageing. The need to exclude deep fat fried foods in the diet of senior citizens is important in order to avoid the occurrence of diabetes and any form of cardiovascular disease.

RECOMMENDED: Dangers of Fried Foods and Re-using Frying Oil

3. Canned Foods

Senior citizens are usually having concern with high blood pressure and one thing that contributes to this is diet high in sodium. Many canned foods are loaded with salt as the preservative. If the aged consume high amount of canned foods, their chances of high blood pressure condition will increase. This should be avoided. You can check this guide we put together which inform you about how much salt is enough for the day.

ALSO SEE: Canned Foods Causing Cancer; The Truth Behind!

4. Sugary Foods

Even children are cautioned about consuming sugary foods talk less of the aged. Many aged have issues with their dental status because of excessive consumption of sugary food earlier in life. Soft drinks and other sugar coated food substances should be avoided. Many cause a spike in blood sugar. Many elderly are also battling with type II diabetes which are usually worsened by sugary foods. Examples include soft drinks, chocolates and beverages.

ALSO SEE: List of Common Foods and How Much They Add to Blood Sugar

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Food & Nutrition

Food Causes, Symptoms & Tips For Treating A Bloated Stomach

bloating and distention

I mentioned in a recent post that your protruded stomach or abdomen may not be as a result of too much fat — it could be due to bloating. I talked about how you can find out if what you have is a bloated stomach in that post too. You can still check it out by clicking the link above if you missed it then. What we will be discussing here are the food and other causes of bloating as well as the tips you can make use of to getting rid of a bloating.

bloating and distention

What are the causes of Bloating?

Like I mentioned in the article that I linked to above, bloating could be caused by several factors and you may want to check with your doctor to find out what the cause really is. If it is not caused by a chronic heart or liver condition, it is probably due to the following factors;

  • Eating too fast
  • Using a straw to suck drinks which sucks in gas with it
  • Ovarian cancer
  • Weight gain
  • Overgrowth of bacteria in the small bowel
  • Menstruation
  • fluid in the abdominal cavity (ascites) as a result of cancer, liver disease, kidney failure, congestive heart failure, and other disorders

What are the foods that trigger bloating?

The Food Causes of Bloating Explained

Apart from the habits and medical conditions listed above, foods can also cause bloating – which ultimately can still be released to medical conditions.

For example, the consumption of carbonated drinks and food that is high in lactose by people who are lactose intolerant (e.g. Milk) can cause a bloated stomach to develop. Also, consumption of wheat gluten by people who cannot tolerate it causes it too. Foods that are rich in gluten include;

  • Foods made from Barley e.g. malt, malt drinks, malt flavoring and malt vinegar
  • Avoid foods made from wheat flour e.g. bread, cake, pasta, etc., unless they are made from corn, rice, soy or labeled Gluten-free.
  • Rye

What are the Symptoms?

The most prominent symptom is the feeling of fullness especially just after eating. It usually also come with distention where the stomach is visibly larger than normal. Other symptoms that may accompany it include;

  • abdominal pain
  • blood in the stools or dark tarry looking stools
  • diarrhea
  • worsening heartburn
  • vomiting
  • unexplained weight loss

Tips For Getting Rid Of A Bloated Stomach

If your bloating comes with any of the symptoms listed in bullets above, then you just have to see a medical doctor. Otherwise, adjusting your diet and eating habits can make your bloating go away over time. What you should do include;

  • Chewing gum can cause you to swallow extra air. Avoid it.
  • Reduce your intake of carbonated drinks.
  • Avoid “gassy” foods, such vegetables in the cabbage family, dried beans, and lentils.
  • Eat slowly.
  • Avoid sucking drinks with a straw.
  • Lose weight if you are overweight. You should check your BMI to know!
  • Use lactose-free dairy products, e.g. Yoghurt.

Now that you know what to do. It is time to get rid of that bloating.

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Food & Body Food & Nutrition

The 3 Best Foods To Snack With At Night

banana

Many people have been on the fat side because they eat late at night and not too long from that time they go to bed. This is quite unhealthy. However, many other people cannot afford not to snack at night because they are nocturnal and active in the late hours of the day and so, finds a need to refuel their systems.

While as a nutritionist I do not recommend late night eating except the individual is on a mission of weight gain, it is important to educate people on the best food options to consume if at all they need to eat late at night. When you have decided to eat late night, you must take caution on your calorie intake during the day so that your daily food intake would not supercede your recommended requirement. Now, lets go ahead to see the foods you can snack with late night.

banana

1. Banana: This is one fruit that is excellent. It contains numerous vitamins and minerals that will nourish your body. So, when you are tempted to snack on popcorn and other artificially sweetened products, you could just get 1 or 2 finger of banana. The banana contains natural sugars which will cater for your craving for sweet snack while supplying much lower calorie to your body compared to processed snacks like cookies and pop corn. Remember, it is also contains good amount of fiber which enhances proper digestion.

However, it is advisable to limit your consumption to maximum of three fingers if you must consume at night.

NEXT FOOD :: Click Page [2] below…

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Food & Body Food & Nutrition

Foods That Cause Constipation: Top Foods To Avoid

Photo: damianmotlo.com

This could sound unbelievable but I have never had constipation more than once in my life. At least since I could tell my left hand from the right — it could have had it before then. Even though I have had it only once in my life, I know the pain that comes with constipation and some that may linger on for the rest of your life. For me, when I see or smell all the food I ate the day I had constipation, I feel like throwing up. That nauseating feeling just comes.

This is one of the reasons I don’t eat cracker biscuits and ojojo (fried balls made from grated yam) till today. Whenever I see them, the memory of that day just comes to my mind. I saw it yesterday and I though about writing this article.

constipation
Photo: damianmotlo.com

What Causes Constipation?

The common causes of constipation include a low fiber diet, not drinking enough water, or a lack of exercise. According to a spokesperson for the Academy of Nutrition and Dietetics and dietitian at Texas Children’s Hospital in Houston, Kristi King, RD, “Constipation is not usually caused by one or more foods on [its] own.” “It’s usually a combination of things.”

We have mentioned those other factors that could contribute to constipation, so, the rest of this post will only talk about food that contribute to constipation. Let’s go.

So What Foods Cause Constipation?

Basically, foods that are low in fibre content can contribute to the development of constipation. Fibre helps us digest our foods easily — one of the reasons vegetables are always emphasized in our diet. They are very rich in fibre.

When you indulge in unhealthy activities like not drinking enough water and not exercising too much, you cannot couple them with eating too much of these kind of foods (low fibre). Dairy products like cheese and milk can help develop constipation because of the high-fat and low-fibre content of many of these products.

Any cereal that is less than 1 g of fibre per serving, e.g. some cornflakes, puffed wheat, Rice Krispies could have really low fibre content. Making milk and accomplice could even make the matter worse. Other foods include white rice, plain white pasta, noodles and macaroni.

Please be informed again that these foods don’t cause constipation on their own — the other factors mentioned above coupled with these foods usually cause constipation. If you are not exercising well enough and still eat high fibre foods such as fruits and vegetables (such as spinach cooked the right way), constipation should not come near you.

NEXT: Foods That Can Help You Relieve Constipation Fast

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Food & Nutrition

Blood Food: Iron-rich Foods For Tiredness, Weakness, Irritations

food for anaemia

The most common form of anaemia is the iron-deficiency anaemia. If you don’t know what that is, let me quickly define it. It is a decrease in the number of red blood cells caused by too little iron in your body. When we don’t have enough iron that is sufficient to produce enough haemoglobin, then there is a problem. From our high school Biology, we can recall that haemoglobin a substance in red blood cells that gives them the capacity to carry oxygen to the tissues in the body, including muscles and brain tissues. So, you see how important iron is.

Iron-rich foods can help combat this type of anaemia for us. Depletion of iron could occur for a number of reasons – In menstruating women, genitourinary blood loss often accounts for increased iron loss and hence requirements, blood donation results in the loss of 200 to 250 mg of iron.

List of Foods That Are Very Rich In Iron

How much iron the body needs daily depends on our age. Infants need more iron than adults, in general, because their bodies are growing at a more rapid rate. For children, boys and girls need the same amount of iron — 10 milligrams daily from ages 4 to 8, and 8 mg daily from ages 9 to 13.

food for anaemia
Photo: heroic-health.com

For the purpose of this post, we are going to set the Daily value or minimum daily requirement at 18mg because this is the highest value for daily requirement for anyone. Oh, sorry I mentioned that women need more iron because they lose blood each month during their period. That’s why women from ages 19 to 50 need to get 18 mg of iron each on a daily basis, while men of the same age range can do with only 8 mg.

Below are list of foods that we should add to our diet to continue to sufficiently supply our body with the required amount of iron daily;

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Food & Nutrition

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

VitaCassava - Vitamin A fortified

Vitamin A fortified cassava products: expect this healthy option soon on your table — As an undergraduate studying Food Science, I had always questioned why Cassava products especially Garri was only known for its starch content. Just as I pondered about it, I never knew research was already on going on the bio fortification of cassava with Vitamin A. Not too long after graduation, all I read in the pages of newspapers was the first release of cassava stems that had been fortified with Vitamin A via genetic engineering process. Elated I was. Finally, Cassava, our own most consumed food can have its place in competing with other staples in terms of nutritional content.

A Brief Description Of Cassava

Cassava is scientifically called Manihot esculenta is a staple crop common to hundreds of millions of people in Africa. It is the third largest source of carbohydrates after Rice and Maize. Nigeria is the largest producer of Cassava in the whole world while Thailand is the largest exporter. It will also interest you to know that Cassava can be classified into sweet and bitter types. Both contain anti nutritional compounds with more in bitter type. That’s why the job of cassava processing is carried out by experienced people to avoid carcinogenic reactions.

VitaCassava - Vitamin A fortified

Why Cassava Was Chosen For Fortification

Over the years many of us have consumed different processed products that had been fortified. Some include fortified salt with iodine, fortified flour with vitamin A and fortified milk with vitamin D. Clearly, this products fortified with different nutrients have not achieved the aim of reducing severe acute malnutrition as most of them are only consumed adequately in the urban communities leaving the rural communities with Cassava and Maize. Cassava was chosen because it is a staple consume majorly by rural communities where nutrient deficiency is highest. Fortifying a root tuber like cassava will actually make the goal of improving the health status of Africans improve as most of our meals come from cassava and yet only providing large chunk of carbohydrate with negligible amount of other nutrients. Some common Cassava foods are Eba, Fufu, lafu, Abacha and Usi.

Why We Should Support The Consumption Of Fortified Cassava Products

According to WHO Vitamin A deficiency (VAD) is the leading cause of preventable blindness in children and increases the risk of disease and death from severe infections. In pregnant women VAD causes night blindness and may increase the risk of maternal mortality. Vitamin A deficiency is a public health problem in more than half of all countries, especially in Africa and South-East Asia, hitting hardest young children and pregnant women in low- income countries. The body also states that an estimated 250 million preschool children are vitamin A deficient and it is likely that in vitamin A deficient areas a substantial proportion of pregnant women is vitamin A deficient. An estimated 250 000 to 500 000 vitamin A-deficient children become blind every year, half of them dying within 12 months of losing their sight. The need to fortify a major staple is necessary to reduce the prevalence of Vitamin A deficiency in Africa.

Which body carried out the research on cassava vitamin a fortification?

Vitamin A Cassava was bred by a conglomerate of partners, including International Institute of Tropical Agriculture (IITA), National Root Crops Research Institute (NRCRI), Umudike, and International Center for Tropical Agriculture (CIAT) with Harvestplus; an international organisation spearheading the project and released in Nigeria in December 2011.

Why Vitamin A Fortified Cassava Products Are Not Popular Yet

  • The production ability of the Vitamin A fortified cassava is still an issue as the white cassava ( Original type) yield between 30-35 metric tonnes per hectare of land while the yellow Cassava type ( Vitamin A fortified) yield between 20-24 metric tonnes per hectare. This is a serious concern for farmers due to low yields.
  • Some farmers love their cassava to stay in the ground for as long as they want usually between 12- 24 months after maturity but this new variant of cassava will rot after not harvested with 12 months. Farmers are clamouring for an improved variant that can make the specie compete with the convectional cassava tuber.
  • Asides the above mentioned reasons, regardless of how wonderful an idea or a product is, people’s mind set, especially rural dweller tend to be rigid. It will take a lot of sensitization and practical trainings for farmers and cassava processors to help eliminate any belief that has hindered them from trying the new variant of cassava which is healthier.

The Advantages Of Vitamin A Fortified Cassava Products

  • This is a novel development and I keep repeating to those who care to listen that children do not have to be blind because of lack of Vitamin A. Most of us do not believe this but a trip to rural community based missions to see how local people have been affected due to vitamin deficiency will shock you. With the proliferation of this variant cassava, all bye products of cassava would automatically have Vitamin A thereby nourishing the diets of children and women all around Africa and beyond. Through this initiative Vitamin A deficiency can be greatly reduced if not eradicated.
  • To processors and consumer, this variant of cassava is cost effective. This is because there is no need to buy gallons of palm oil to convert cassava products to yellow as seen in yellow Garri. Direct processing will produce yellow products which are not only attractive but reduces cost of processing.

So friends when you visit restaurants and request for Eba or Fufu and it turns out to be yellow in colour, do not attempt to reject it or call it “eba ibo”, it could be the Vitamin A fortified cassava that had led to the colour. You can simply ask if you do not like the ones made with palm oil. It is healthy and even tastes great based on the reports of the researchers. I have not been privilege to have a taste but if you had tasted it before, please share your comments and opinions on it as it will be appreciated.

#SUPPORT VITAMIN A FORTIFIED CASSAVA

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Food & Nutrition

How Eating Crab Helps Heart, Improves Memory & More

crab meat

Someone at my office reminded me of the good old days when I had to buy two to three crabs daily with my transport fare during my primary school days. I loved to eat them with Garri soaked in chilled water. No other combination of foods interests me when the season of crabs is around. Years after I finished primary school, I suddenly realized that the public sales of this highly proteinous aquatic creature had reduced. I could hardly see road side sellers and hawkers even when it was in season. Until recently when I had a bite, I found it difficult to believe people still eat crabs especially in Lagos. Thanks to Omolara Sholaja, for sending a plate of crabs to my desk for lunch.

Do Crab Have Health Benefits? Why Should I Eat Them?

Crab meat is one of the healthiest foods you can eat. It contains a low amount of calories with lots of protein, a multitude of minerals and several B vitamins. Crabs are not to be eaten in excess especially for those who are hypertensive. Some species have been found to contain more sodium. It is also important to note that some species have more cholesterol than others thereby sending a signal to those at the risk of developing heart diseases not to indulge in them.

crab meat

Crabs have been found to contain many benefits compared to other sea foods as it is loaded with B vitamins, and other water soluble vitamins. In fact, the mercury poisoning associated with many sea foods is not found in crab making it a super healthy alternative to those who love sea foods. Due to its low calorie, consuming some quantity of crabs can help reduce your blood sugar levels.

Although, there is a widespread notion, that these decapods (10 legged creature) are not good for consumption. Nutritionists and other food enthusiast however insisted that crab meat is nutritionally good as it contains plenty vitamins and high quality proteins and amino acids. It is also rich in minerals such as calcium, copper, zinc, phosphorus and iron, while having lower levels of fat and carbohydrates.

It will also interest you to know that crabs contain selenium; an effective anti oxidant that helps in combating cancer causing agents. It also has the ability to improve your immune by fighting free radicals.

Regular meats such as poultry, beef and pork which are available in our market contain a high level of saturated fat which is not heart-healthy as it could clog your arteries but crab meat remains a healthy option with low fat. It contains the good omega 3 fatty acid which helps in managing the levels of good cholesterol and bad cholesterol in our body. Some researchers have even described this fatty acid as key in improving brain function in certain individuals. Remember moderation is key.

Some Words of Caution About Crabs

If you are new to consuming crabs, try to get fresh one, preferably life ones and prepare them yourself. You should avoid contaminated crabs that could be poisonous for you. Ensure you properly wash and clean them.

Be certain you are not allergic to crabs as some individuals have shown allergy in form of skin irritation. Once you notice any allergic reaction. Please quit consuming it. Aside this, Crabs are good to include in your meals.

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Food & Nutrition

How Not Eating Iru Is Costing Your Body Nutritionally

iru

Things have really changed. Mothers have preferred other ingredients which are chemical based compared to our native condiments that have stood the test of time and provided adequate nutrition to us all. I remembered those days I and my siblings visited our grandmother at Surulere in the early 90s, her soups and stews were really delicious even though she would not add ingredients like seasonings with Monosodium glutamate and other processed condiments. One of such native ingredients that have helped her stew became a delight for everyone is Locust Bean which is commonly called Iru by the Yorubas. In the South East, their form of Iru is called Ogiri and in the North, the natives call it Dawadawa. Globally, it is referred to as African locust bean with botanical name as Parkia biglobosa.

In Nigeria, especially among the Yorubas, the beans is fermented and then converted to two different forms; Mashed (Iru Pete) and whole (Iru Woro) used in different types of soup to achieve different results.

iru

Why You Should Consider Eating Locust Beans

The African locust bean as it is commonly called by the whites has also been found to possess numerous benefits that have helped in improving the health of people for centuries. It only surprises me that this fermented condiment has been eradicated from the cooking cupboard of elites and educated for other less or no nutritious ingredients. Also, a few ill informed people are of the opinion that locust bean is added to stews for the purpose of improving taste only, little did they know that it can help in curbing many debilitating diseases as science have proven its nutritional and health properties. Let’s see how it helps you.

1. High protein:

Considering the fact that most people cannot afford to consume adequate amount of meat and fish protein, which are the primary sources of protein, it becomes essential to include other sources of cheap protein to avoid its deficiency. According to WHO, more and more children and women are becoming protein deficient in Africa, leading to stunted growth, poor development and other associated complications. It is important to note that locust beans contain high protein and can account for a reasonable percentage of your daily protein requirement if frequently used in your meals.

2. Improved Vision:

According to proximate analysis, Locust beans are estimated to contain protein (30 per cent), fat (15 per cent) crude fibre (four per cent) ash (two per cent and carbohydrates (49 per cent). The attractive yellow colour shows a reasonable presence of phytochemicals and carotenoid; an important precursor for retinol (Vitamin A) which indicates that this ingredient could help to improve vision.

3. Helps in controlling cholesterol levels:

Research has also shown that the fermented beans contain high levels of High Density Lipoproteins (HDL) – the good cholesterol. The research was carried out in animals and has been found to stabilize cholesterol level within healthy limits in the human body.

Apart from the edible portion of the plant, it has also being reported that the crushed bark of the locust bean tree can help in wound healing and serves as one of the ingredients used in treating leprosy. The bark is also useful in fever treatment and to relieve toothache.

Finally, do not forget to add Locust beans to all your soups and stews not only because it tastes good and can serve as a tastier alternative to other condiments but because it is loaded with numerous health benefits. You would not regret you did.

Advice: When you add locust beans (Iru) into your meals, try to monitor the quantity of table salt you will be adding to the meals, because some amount of salt had already been added to some Iru type to preserve it.