A HEALTHY EASTER FEAST

It is another festive season. And if you are like me you would have gotten yourself ready for feeding season. I have found out that once festivities or holidays come around, I automatically grow fat because of the different types of food that I stuff down my throat. If truth be told I am still trying to lose all the weight I gained over Christmas and the New Year. Yeah eat, drink and let’s make merry, off course it is not a bad idea but have we stopped to think about how to make this Easter a healthy one? Following last Christmas’ festivities, many of us ate ourselves into different sicknesses. I have taken time to suggest and let you know what and what is the healthy way to carry on during festive seasons.

HEALTH TIPS

-          Make sure in all you eat there are lots of green leafy vegetables like lettuce, cabbage, pumpkin leaves to balance up your diet.

-          Yes, cakes, chocolates, bugger, sausages are very sweet, but why not try apples, cucumber, oranges, and other fruits and you won’t have any complaints.

Fruits and vegetables provide nutrients which help us fight against chronic health conditions. Fruits and vegetables are low in fat, low in salt and a good swap for all those gluey, flour encrusted snacks. They are good items to snack on if you are trying to keep a healthy weight.

-          Eating plenty fibre-rich foods are recommended such as whole grain for breakfast. Peas, beans, oat, lentils, and grains should be added to your diet.

MAINTAINING A HEALTHY WEIGHT

Given  how easy it can be to gain a few extra pounds over the festive season, it is therefore important for all to be mindful about maintaining a good weight for optimum health during this period.

-          Alcohol: limit the intake of alcohol this period, don’t forget that calories in alcohol are much and can be harmful if consumed in large quantities. Fruit juice is not harmful and is more appealing during festive season, I think you should try it.

-          Keep exercising :  don’t say because it is Easter I won’t exercise, (We are sure that Jesus Christ was fit and healthy when he emerged from the grave)  it counts and will help you maintain a good health.

GENERAL TIPS FOR YOU.

·         Be aware of portion sizes in restaurants.

·         Choose light meals from the menu.

·         Drink water rather than sugary drinks.

·         Stop eating when you begin feeling full.

·         Eat slowly to get a better sense of when you begin to feel full.

·         Aim to eat no more than what you can.

·         Consume alcohol in moderation.

·         Snack on fruits instead of sweets.

·         Take a walk after eating.

·         Prepare and store food left overs hygienically.

See a healthier, fitter and trimmer you after the festivities. HAPPY EASTER.

THE BEAUTY OF TIGER NUTS (AYA)

 Tiger nut is widely used all over Africa, the tuber nut is unearthed in winter   and summer; distributed and commercialized all over the world.  It is rich in fibre, has 20-30 per cent tiger-nut oil which is nourishing to the epidermis, nullifies hard-knots in the stomach and acts as a coolant to hot flushes associated with premature menopause. The high fibre content of the tiger nut makes it a wonderful colon evacuator and cleanser.

NUTRITIONAL BENEFITS OF TIGER NUT.

·         It prevents constipation.

·         It has necessary essential minerals; calcium, magnesium and iron necessary for bones, tissues repairs, muscles and the blood stream.

·         It contains enough protein and carbohydrates.

·         It contains a good quantity of vitamin B1 which assist in balancing the central nervous system and helps to encourage the body to adapt to stress.

·         It supplies the body with enough quantity of vitamin E, very essential for fertility in both men and women.

Fresh Tiger Nuts

   It is excellent for colitis and assist proper digestion.  AYA  as it is fondly called in Nigeria is used as a liver tonic, heart stimulant, drank to heal serious stomach pain, to promote normal menstruation, to heal mouth and gum ulcers, use in ayurvedic medicines and  is a powerful aphrodisiac (sexual stimulant).

·         The black specie of the tiger nut is an excellent medicine for breast lumps and cancer .

·         It can be used as eye compress and to bandage wounds.

·         Tiger nuts give a heating and drying action to the digestive system in general and this gives it the potency to alleviate flatulence.

·         Tiger nut promotes the production of urine, this is why it is a preventive measure for cyst, prostrate, hernia, rectum deformation and prolapsed (anal feature-small painful flesh and the tip of the anus) and to prevent endometriosis or fibrosis as well as blockage of the fallopian tube.

PREPARATION OF TIGER NUT JUICE (KUNU AYA)

Fetch 180g of dried tiger nut, 1 litre of water and one lemon rind; sort out all rotten nuts and other unwanted object. Wash tiger nuts and soak for 24 hours, change the water 2-3  times to avoid smelling, drain well and blend in your blender. Blend it with a rind of lemon, add half of the water and allow to stand for 20 minutes- sieve with a neat cloth twice, bottle and serve cold. you can add ginger and sugar to taste.

Tiger nut is cholesterol free but contains 2.9 grams of sodium, so, it should be eaten in moderation by the blood group ‘O’S. Nursing mothers should eat a lot of tiger nut for enough production of their breast milk to satisfy their babies.

NKWOBI: HOW TO PREPARE.

If you have never eaten the famous Ibo delicacy Nkwobi then you have surely been missing out on one of lives greatest pleasures. The problem really is that it is a dish that was kept the secret preserve of a handful of women from the old Anambra State. In the last few years however Nkwobi has been discovered by many Nigerians and is becoming hugely popular across the country and the continent. What may have stopped from finding this dish is the fact that you may only find it in a few restaurants and maybe not one of the places you would not care to be caught dead in. So for your enjoyment we bring you today how to prepare and enjoy Nkwobi at home. RECIPE/INGREDIENTS. -Limbs only of 1 goat or cow -Palm oil (2 cooking spoons) -Edible potash (Akanwu) -Ground hot peppers -1 onion (chopped into tiny bits) -Salt -Blended crayfish (1 cooking spoon) -Seasoning -Lemon juice (1 cooking spoon) -A native bitter leaf, Utazi Method of preparation: The goat or cow legs should be de-hoofed and thoroughly washed, using a sponge and lukewarm water. Then chop the meat into small pieces, preferably cubes, and rinse once more. Rub in the lemon juice. Put the meat into a large pot, season lightly and cook on moderate heat for about 45 minutes. When the meat is tender pour out into a bowl with some of the stock. In a separate bowl, combine the pepper, chopped onions, crayfish, salt and seasoning. Add warm water and thoroughly mix. Place a clean pot on the cooker and add the palm oil. Warm it slightly then add in the edible potash and cover for a minute. Stir the oil and the potash vigorously until a thick mash is formed. Add some water to dilute. Stir in the mixture of peppers, onions, crayfish and seasoning, cover the lid and let it simmer for about three minutes. Wash the utazi leaf in a warm water then chop into tiny bits. Add the utazi into the boiling gravy; too much utazi will give the nkwobi a funny taste so add this condiment carefully. Allow the entire mixture to simmer for 5 more minutes. (Another option is to simply withhold the utazi and onions and serve it sprinkled on top of the cooked nkwobi). Put the goat or cow legs into serving mortars or traditional earthenware bowls and pour in the hot mixture. Nkwobi should be nicely set out alongside chilled palm wine or any cold drink. Invite friends and family to enjoy this culinary delight. http://foodsmartworld.com Let us note that Nkwobi is best served with chilled Palm Wine. And although a lot of people are skeptical about drinking the local brew, Palm wine does have its health benefits. Find out here. Health Benefits Of Palm Wine It is not thoroughly bad to drink palm wine provided you are not drinking the “chemicalized or adulterated” type - that is, palm wine whose taste has been enhanced with artificial sweeteners. Some eye doctors and optometrists say as yeast is good for the eyes, likewise palm wine helps in enhancing sight, but with a word of caution; Fermented palm wine should not be taken as it contains high quantity of alcohol which is detrimental to organs of the body like liver, kidney and eyes. Palm wine has many benefits that differ if consumed fresh or fermented. Among other benefits, it is high in amino acids, potassium, magnesium, zinc, and iron and has some vitamin B1, B2, B3, and B6.Unfermented palm wine contains good amount of yeast, though there are other formulated yeast tablets. It is beneficial to the body. Other preventive measures that must be observed when considering drinking palm wine to enhance the sight is that it must not be the adulterated type.  http://omgghana.com

ZOBO:NUTRITIONAL BENEFITS AND PREPARATION

1.       PRODUCTION OF SORREL FLOWER JUICE (ZOBO) AND ITS NUTRITIONAL VALUE.

Sorrel, contains a range of vitamins and minerals including vitamin C, vitamin A, calcium, niacin, riboflavin and Flavonoids. Flavonoids, which give the sorrel flower its deep red colour, have been recognized as a powerful antioxidant and a likely contributor to cancer health as well as immune function. In addition sorrel is thought to have a mild diuretic effect and the ability to reduce high blood pressure. Anti-Cancer, Sorrel has been shown to have a multifaceted anti-cancer activity. Firstly, free radicals have been implicated in the conversion of normal cells into cancer cells. Research has shown sorrel inhibits free radicals from converting normal cells into cancer cells. In another study, sorrel was shown to inhibit mutation of colon cells into cancerous cells. Colon cells, exposed to cancer causing chemicals, did not become cancerous when pretreated with sorrel.

Nutrition Sorrel is an excellent source of trace minerals and other nutritional elements essential to health. It's rich in Chromium, Copper, Manganese, Iron, Selenium, and Phosphorus.Weight Loss, Medical thinkers have come out and said products like Sorrel are a realistic aid in weight loss regimes. It has no toxicity and risks to health and may help people lose weight. Sorrel contains an acid which blocks the digestion and absorption of starch, a major source of calories and weight gain. Specifically, it contains an alpha-amylase inhibitor. Cough and cold cure, A traditional African treatment for flu, researchers have found there is something to this use. On top of stimulating immune function, it has been proven to reduce the fevers associated with infections. This herbal remedy is pleasant to the taste! Sorrel is as good for the kid and adults. 

http://www.squidoo.com

METHOD OF PREPARATION

The drink is typically prepared by boiling the flowers then letting it stand for a while, straining it and then pressing out the juice through a strainer. The juice is then sweetened and chilled. Depending on the concentration, the juice can be diluted according to taste.such condiments as ginger, cloves, cinnamon stick and any fruit of your choice can be added when the sorrel is boiling, as well as rum after words to add flavour and extend the life of the drink.

HYPERTENSION AND YOUR DIET.

Hypertension is a sustained systolic pressure or above 140mmhg or diastolic blood pressure exceeding 90mmhg as commonly measured. Blood pressure is an indication of antennal pressure in vessels of the upper arm. The measurement is obtained by using the instrument called sphygmanometer. High blood pressure (hypertension) is one of the most prevalent vascular disease worldwide.

Blood pressure usually increase as a person ages. However, some increase is caused by ARTHROSCLEROSIS, as plaque build-up in arteries, the arteries become less flexible and cannot expand. When vessels remain rigid, blood pressure remains high, eventually the plaque begins to choke off the blood supply to the kidney decreasing their ability to control blood volume and in turn blood pressure.

LIFE STYLE MODIFICATION FOR PREVENTION AND MANAGEMENT OF HYPERTENSION

·   Loose weight if overweight.
  Increase aerobic physical activities.
  Reduce sodium (salt) intake.

  Maintain adequate intake of dietary potassium, calcium  magnesium.
  Stop smoking.

  Reduce intake of dietary saturated fat and cholesterol.

NUTRITIONAL MANAGEMENT OF HYPERTENSION

Recent studies have shown that diet rich in calcium, potassium and magnesium and low in sodium leads to a decrease in blood pressure. Overall, a diet rich in low fat and non- fat diary- products, fruits, vegetable, whole grains and some nuts can substantially reduce blood pressure.

DIABETES MELLITUS AND YOUR DIET

       

Add caption

   Diabetes is no doubt a killer disease, one that has decimated a cross section of the Nigerian society.

   As we speak millions of people are being held in its debilitating grip. Diabetes can be stopped rightits tracks by us eating the right foods. To help those who are already ill and to stop  others from falling victim to it, this week we bring you DIABETES MELLITUS AND YOUR DIET. Enjoy this.

     MANAGING DIABETES MELLITUS

If you have never heard of diabetes mellitus before then you must have heard of the general name diabetes. So don’t get yourself confused. Today we will be talking about the nutritional/dietary management of diabetes. According to world health organization, Nigeria has the highest number of people living with diabetes in Africa. Research by the diabetes association of Nigeria shows that about 6 million Nigerians are estimated to be living with diabetes. Hmm!  I know many of us do not know about this but it is the truth and this disease is sniffing out lives out of our people, I remember years back when I lost a very beautiful aunty to this terrible disease and I know many of you have too. Good to know that there is a way to manage this disease and live longer even forever and I hope this would be of great help.  

WHAT IS DIABETES MELLITUS?

Diabetes is a defect in the body’s ability to convert glucose to energy. Diabetes is a lifelong disease. People affected with diabetes cannot adequately use the energy from food they eat. Being able to use energy from food is as important as having air to breath.

Effects of advanced Diabetes

TYPES OF DIABETES

Type 1 diabetes: it is insulin dependent, known as juvenile diabetes and is normally seen in patient less than 25years and children.

Type 2 diabetes: this is the diabetes found in adult from 40years and above. It is associated with one’s eaten habit, hypertension and infection.

Gestational diabetes: this diabetes are commonly found in pregnant women.

CAUSES OF DIABETES

·         Diabetes can be hereditary.

·         Obesity or excess weight can also result to diabetes.

·         Ineffective use of insulin.

SYMPTOMS OF DIABETES MELLITUS

·         Increase thirst (polydipsia).

·         Increase urination (polyuria).

·         Increase hunger (polyphagia).

·         Weight loss.

·         Fatigue.

MEDICAL NUTRITION THERAPY

Medical nutrition therapy for diabetes  should be individualize, taking unusual eating habit into consideration consistency within an eating pattern will result to better glycemic control than abiding by the habitual eating style.

Dietary measure include three regular meals or more in between meals, having a regulated carbohydrate: protein: fat ratio to minimize insulin action and minimize swing in blood glucose. If one does not eat often enough the injected insulin can cause severe high blood glucose since it act on very little glucose available.

Add caption

DIETARY ADVICE
 Oil should be unsaturated ( e.g olive oil).

     Milk should be skimmed.
     Ensure liberal intake of vegetables.

     Lean meat should be used in all cases.

     Eat enough dietary fibre.

     Snacks should be taken in between meals (fruits).