Nutrition

Foods & Drinks To Avoid After 40

7 Comments / Nutrition /

As we age, it is important for us to eat well and maintain a healthy lifestyle because there are so many health challenges that have been linked to old age. That’s why it’s so important to keep track of one’s diet and avoid foods that put one at risk of diseases like heart disease, diabetes high blood pressure. All the foods listed here are generally not so good for health but they are worse for older people the more. Read: Older and Thriving So, it’s not just about those above the age of 40. Those that are below this age are meant to watch the consumption of these foods as well. 1) MARGARINE & BUTTER Although, margarine contains some nutrients and is seen as better option for butter, it also contains hydrogenated oil and trans fat. These two things have been associated with high risk of heart disease and other chronic health issues. Eating a lot of butter contribute to weight gain and could play a part in raising levels of LDL cholesterol. 2) FRIED FOODS Fried foods like French fries, chips, etc are not good for the health. The calories in fried foods like French fries do result in weight gain, which can lead to other diseases as well. French fries also contains acrylamide which are carcinogenic substances. Boiling, steaming, roasting, blanching and baking of foods are more healthier options than frying. 3) COOKIES Cookies are mostly eaten alone or dipped in milk. However, cookies contain lots of sugar that has effects on health. 4) FLAVOURED YOGHURTS Most times, flavoured yoghurt has more sugar than cakes. Similarly, other flavored health foods like milk, oatmeal, coconut water and smoothies are also laden with sugar. 5) MUFFINS & CUPCAKES Too much of the sugar could literally make one age. However, home-baked muffins and cupcakes can be made with stevia or honey stuffed with veggies instead of sugar. Read: 5 Best substitutes for sugar 6) CARBONATED & SODA DRINKS Carbonated drinks have high level of sugar. And when sugar consumed in large amounts, it can drive insulin resistance and is also associated with various serious conditions, including type 2 diabetes and heart diseases. They are also highly filled with fructose and caffeine. The high fructose corn syrup in soda drinks are also stored as fat in the liver. The best substitute for carbonated and soda drinks is water. 7) DOUGHNUTS Doughnuts contain plenty of sugar and refined flour which are extremely high in calories. 8) VEGETABLE OILS Vegetable Oils which includes soybean oil, rapseed oil, grapeseed oil and numerous others are highly processed and have high levels of essential omega-6 polyunsaturated fats. Although omega-6 fatty acids is considered good for the heart but consuming too much of it can cause a negative imbalance with omega-3 fatty acids. Alternatives oils like coconut oil, avocado oil and olive oil. 10) SPORTS DRINK Sports drinks were designed with athletes in mind. These drinks contain electrolytes (salts) and sugar, which used by athletes in many cases. Sport drinks are often considered as better option than sugary soft drinks but there really is no difference between them. It’s just that the sugar content is sometimes slightly lower. 11) CANNED FOODS AND SOUPS Many canned foods and soups pack are usually packed with high sodium as well as additives such as MSG (Monosodium glutamate) and are also preserved with chemicals not so good for the health. A healthier alternative is to prepare one’s meal or soup at home. Never heard about MSG in Maggi? Click here to read. 12) PROCESSED & RED MEATS Processed meats include cold cuts, hot dogs, bacon, and sausage. They are usually high in fat, low in protein, and often packed with nitrites and nitrates, which help to preserve food at room temperature. Red meats are also linked with high cholesterol and cardiovascular disease. High consumption of red meat in particular can lead to a high production of uric acid , which causes gout (a metabolic disease marked by a painful inflammation). Why you need to stop consuming too much of red meat 13) WHITE BREAD Most commercial breads are unhealthy if eaten in large amounts, as they’re made from refined flour. The body converts flour into glucose and glucose can easily be stores as fat. Flour is also low in fiber and essential nutrients and may lead to rapid spikes in blood sugar. 14) FRUIT JUICE Fruit juice is often assumed to be healthy. While juice contains some antioxidants and vitamin C, it also packs high amounts of liquid sugar. The more concentrated sugar and calories in fruit juice can lead to obesity and inappropriate weight gain. 15) CEREALS Cereals such as wheat, oats, rice, and corn are full of starch. Although they are popularly eaten among children but not so good to be consumed by older people. The major side effect of most break cereals is their high added sugar content

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Amazing Health Benefits of Snake Tomatoes

18 Comments / Health & Wellness, Nutrition /

What comes to your mind when you see the phrase “snake tomatoes?” You might not have heard or learnt much about this particular veggie (Yes, it is a vegetable). I guess you’ll be amazed at its numerous undetectable characteristics and wonderful health benefits. Snake tomato (Trichosathes cucumerina) locally known as “elejo tomato” or “tomati elejo” (for Ibadan folks) is a variety of tomatoes growing mostly wild in southern Nigeria. Trichosanthes cucumerina also known as the snake gourd is also referred to as the snake tomato because the ripe fruit is reddish in colour and tastes like tomatoes. Snake tomato has resemblance with a cucumber. It is super rich in vitamin A and C, essential amino acids, calcium among other nutrients than the most regular tomatoes. Sadly, this long veggie has been left to grow with little attention to it’s benefits. This vegetable was known to be widely grown in the 60s down to the late 90s and was very common in the local markets. In present days, attention has shifted to the pulpy tomato – Lycopersicon esculentum. Shall we briefly talk about the health benefits of Snake Tomatoes? They are numerous but let’s check out 7 out of the abundant benefits. 1) Jaundice The leaves of snake tomato together with coriander seeds decoction are effective managers of jaundice. It can be used based on professional suggestions but based on research opinions, you can ingest 30-60gram doses of the leaves crushed along with coriander seeds three times daily. 2) Diabetes Snake tomato is a low calorie food, and it may be liberally used by Type- II-diabetic patients. 3) Heart Disorders Juice obtained from fresh leaves of snake tomato is of great advantage in managing heart disorders like palpitation as well as pain within the heart on physical exercise. You can be rest assured of the wonder working effect the leaves have on the human body. Read This Also – The Pulpy Fruit : Tomato 4) Alopecia The extract from the leaves is also very effective in the treatment of alopecia (a scalp illness which leads to the partial or even complete hair loss). All you need to do is to constantly apply the extract on the affected area. 5) Purgative The leaves, roots and seeds of snake tomato helps greatly in controlling bowel problems. It helps in getting rid of toxins in the body. It also helps in the digestion of food. The seeds are specifically great as a moistening agent in the treatment of dry constipation. 6) Dandruff This is one of the most interesting uses of snake tomatoes. The juice of the fruit can be used in avoiding and treating severe cases of dandruff. For perfect results, just rub in the juice on your scalp like you’d do for your regular oil conditioner. Snake tomato juice leads to an increase in body fluid production, it serves as a moisturizer from within and also without. This kind gives the best result. 7) Low Calorie Food Snake tomato is a low calorie food. It provides vital nutrients needed for both growth and repair of body tissues without adding fat to the body. If you’re planning on losing weight, you can so trust snake tomatoes as a sure vegetable you should include in your diet. Snake tomato assists in the sustainability of proper body balance. It is extremely fortified with minerals like calcium, magnesium and phosphorus. It is widely available around us and very easy to cultivate. You should include it among the essential veggies in your garden. Snake tomato sauce is delicious and yummy. The pulp surrounding the seeds have a bright red colour together with a sweet flavor. The orange creamy pulp on the skin surface blended together with the pulp is a perfect replacement of the regular tomatoes. Now that you know quite a number of benefits snake tomato has, why not add it up to the varieties of vegetables in your garden.

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My Favourite Korean Dish: Kimchi

4 Comments / Healthy Recipes, Nutrition /

Tada! I want to quickly take you to Korea for a moment. I’m a Nigerian by birth and citizenship but a Korean by love and heart 😍 . What do I mean? My love for Korean is triple much. This is one of the fun facts you need to know about me. In fact, I see myself travelling to Jeju Island, Seoul or Jeonju one day. I don’t like/watch American movies for so many reasons but I watch Korean movies very well. And I can not watch any Korean movie without learning something new. My favorite Korean actress is Park Min Young. I’ve watched some of her series which are City Hunter, Queen for Seven Days, What’s Wrong with Secretary Kim, Her Private Life, etc I also love the fact that Korea promotes herbal medicine very well. Okay, let me not digress too much. You see, anytime I’m watching Korean movies, I look forward to their dishes or meals. The table setting alone is always breathtaking. Korean just have varieties of food ranging from Ddukbokki, Bibimbap, Hangover Stew (Haejangguk), etc Over the years of watching Korean movies, I’ve gotten so much acquainted with some of their meals. I remember how watching a Korean movie one day made me opt for noodles as lunch. Koreans refer to noodles as Ramen. Ramen is commonly used in most Korean movies. I don’t like noodles before but Koreans had made me start falling in love with it so much. My love for Korean dishes had also pushed me to learn how to cook some of them. And obviously when I go to Korea one day, I’ll be able to eat most of their mouth watering foods. Better still, I can just go to any international restaurant in Nigeria and  myself to a Korean dish. So far so good, Kimchi happens to be my Korean best choice. I salivate whenever I see it while watching any Korean movie. Kimchi is not really a dish but something that is vital to any Korean meal. It is a traditional Korean dish consisting of pickled vegetables. It is mainly served as a side dish with every meal, but also can be served as a main dish.  Let me quickly share the little knowledge I have on how to prepare this sumptuous dish. There are varieties of Kimchi ranging from Pa kimchi (green onions), oi sobagi (cucumber), dongchimi (radish water), Bossam kimchi, etc The commonest one is paechu kimchi, made with napa cabbage. And that’s the one we’re looking at today. INGREDIENTS   1 medium head napa cabbage (about 2 pounds) 1/4 cup iodine-free sea salt or kosher salt Water Grated garlic Grated peeled fresh ginger Granulated sugar (optional) Fish sauce or salted shrimp paste 1 to 5 tablespoons Korean red pepper flakes (gochugaru) 8 ounces Korean radish or daikon radish, peeled and cut into matchsticks 4 medium scallions   PROCEDURES 1) The first thing is to cut the cabbage. Cut the cabbage lengthwise through the stem into quarters and add salt to the cabbage. Massage the salt into the cabbage until it starts to soften a bit. Then, add enough water to cover the cabbage and place a heavy something like a rod on top of the cabbage to weigh it down. This is to squeeze out the brine in the cabbage. Allow this to stand for 2 to 4 hours. 2) Blend the garlic, ginger, sugar, and fish sauce, shrimp paste and stir into a smooth paste. Stir in the gochugaru (Korean red pepper flakes). Use 1 tablespoon for mild and up to 5 tablespoons for spicy taste. Then, set aside until the cabbage is ready. 3) Once the cabbage is ready, combine with the vegetables and spice paste made. Then, add the radish and scallions radish, green onions, mustard greens, garlic mixture, chili powder thoroughly using your hands. Note: It’s advisable to put on long gloves while making kimchi. This is to protect your hands from burns and stains! 5) Pack the kimchi, seal and place jar. Let the jar stand at cool room temperature for 1 to 5 days in order to ferment. Refrigerate when ready. Kimchi is best eaten about 3 or 4 weeks after preparation.     Like I said earlier, Kimchi can be eaten alone but it is mostly added to soup, as a side dish, or with veggie burgers. When Kimchi gets too fermented to eat alone, one can also make hot pots, flatcakes, dumplings with it. Kimchi has been proven to be very much healthy. It helps in weight loss and having healthy skin. It is also full of probiotics, vitamin A, B and C, and antioxidants, It’s also been discovered that it can even help cure some diseases like diabetes. The vegetables (radish, cabbage and scallion) have amazing health benefits  which I’ll love to share with you one day. Thanks for going with me to Korea 🥰😍Gamsahabnida🥰🥰❤

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Edikang Ibong Soup

2 Comments / Healthy Recipes, Nutrition /

Yoooo! It’s another time to talk about food. Why food? It’s simply because we’re what we feed on whether spiritually or physically? If one will be healthy in your body, spirit, soul and mind, one needs the substance called Food. Having said that, let’s go down to business. There are these 2 canteens (owned by Igbo women) located close to my primary place of assignment (PPA). These women have really captured my heart with their Igbo soups. I only go to those shops to eat solid foods and not the regular rice. Yesterday was not an exception, I ate this correct Edikang Ibong soup that made my stomach rejoice. Let’s quickly talk about this soup called Edikang Ibong. The Nigerian Edikang Ikong soup or simply Vegetable Soup is native to the Efiks, people from Akwa Ibom and Cross River states of Nigeria. It is a general notion that the Edikang Ikong soup is very nutritious and this is absolutely true. The vegetables made in preparation of this soup are superb. Prepared with a generous quantity of pumpkin leaves and water leaves coupled with dried fish and assorted meats, this Nigerian soup recipe is nourishing in every sense of the word. INGREDIENTS 1kg Pumpkin leaves also known as Ikong Ubong /Ugu leaves 500g Water leaves (Talinum Triangulare) 600g of assorted meat: cow tripe (shaki), snails, cow’s skin(kanda) Stockfish(optional) Smoked/dried fish Pepper Salt Ground crayfish (to taste) 200ml Palm oil 1 cup Periwinkle 2 medium onions 1-2 stock cubes Alternative vegetables for those who cannot buy water leaves and pumpkin leaves: 1kg normal frozen spinach 200g ground frozen spinach 250g lamb’s lettuce (canonigos in Spanish) Defrost the frozen spinach, cut the normal frozen one into tiny pieces and mix with the ground frozen spinach. Wring out the water from these and add them when the written recipe requires you to add the pumpkin leaves. Wash, pick and cut the Lamb’s Lettuce into tiny pieces. Add them when the written recipe requires you to add water leaves. METHOD OF PREPARATION 1. When the meat is done, add a generous amount of palm oil, the ground crayfish and pepper and leave to boil for about 10 minutes. The palm oil serves as the liquid in the Edikang Ikong soup. You should try as much as possible to make it the only liquid in the soup. 2. Add the periwinkle and water leaves, leave to cook for another 5 minutes. You may have to cook for less time at this stage so that the water leaves are not over-cooked. 3. Now, add the pumpkin leaves and salt to taste. Stir the contents of the pot very well and turn off the heat. Cover the pot and leave to stand for about 5 minutes. 4. That’s it! Serve with Garri (Eba) , Semolina Fufu , Amala, Cassava Fufu or Pounded Yam.

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Health Benefits of Tiger Nuts Drink

10 Comments / Health & Wellness, Nutrition /

As a Corps Member, there is this joy that stem up from within me anytime I’m going for Community Development Service (CDS). One of the reasons is because I’ll get to purchase this healthy drink called Tiger nuts drink which I’ve got to love so much. I have always known that Tiger nuts are very nutritious but haven’t tasted the drink for once. Luckily for me, I’ve been taking the drink now. I do enjoy this drink so much and I’d love to let you know some of the health benefits of the nuts and how to produce the drink. Tiger nuts, botanically known as Cyperus esculentus, has several other names such as Rush nut, Yellow Nutsedge, Tiger Nut, Chufa, Nut grass, Tiger nut sedge, Earth almond, etc 1) Tiger nuts are very high in fibre which in turn help prevent indigestion and constipation. Fibre in tiger nuts has also been known to be effective in weight loss. 2) Tiger nuts also have high contents of arginine, an amino acid that is beneficial for those suffering from high blood pressure. 3) Tiger nuts are also very rich in magnesium, potassium, Vitamin C and E which helps the body fight against various diseases. Do you know that vitamin E makes the skin glow? And Tiger nuts have it in abundance. 4) Tiger nuts has been used as aphrodisiac in many African countries improve their sperm count and treat erectile dysfunction. The good news is that this healthy drink is easy to prepare. Let’s quickly look at how we can prepare Tiger Nuts drink. INGREDIENTS Tiger Nuts Dates Coconuts Water Spices like ginger or cinnamon Honey The coconut is to increase the creaminess of your drink while date is to sweeten it. PROCEDURES 1) Wash the tiger nuts and dates and soak in a considerable amount of water for about 24 hours. 2) Wash and slice your coconut into smaller pieces and remove the seeds of the dates. 3) Put everything in a blender, add little amount of water and blend. Blend very well until the mixture becomes thick and smooth. However, it’s advisable to use grinding machine if you want to produce much so as not to spoil the blender. You can add spices or sweetener of your choice like honey, cinnamon, etc 4) Sieve your drinks, pour in a jar and place inside the refrigerator. It’s best when served chill. Note: Apart from using Tiger nuts to prepare drink; 1) You can eat the nuts raw. 2) You can use tiger nuts to make burgers just like peanuts. 3) You can dry and powder the nuts into flour that can be used for cooking and baking. A very simple step, right? I’ll be looking forward to seeing you preparing Tiger nuts drink, a perfect substitute for carbonated . Click here to read about the health benefits of Zobo drink 

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Why You Need To Eat Beans

5 Comments / Nutrition /

  There is this general belief that men love eating beans than women. I have always wondered why this is so. Could it be as a result of nature? Of course, I don’t think it is a rule as well. I know beans is one of the major source of protein being taught in schools. It one of the foods we eat a lot in my family as well. Despite all these, I couldn’t love beans still. I prefer rice to any other food. Everybody knows me as rice freak. I had eaten rice for a whole week before and I never got tired of it. At a point, I had to reason along with the fact that I needed protein in my body. I was really deficient of protein and I have to fall in love with beans by force. Now, beans is one of my best food as I’m really enjoying it. Beans  are food plants of the Papilionaceous family , in which there are as well known trees as the carob tree or herbs as alfalfa. Beans are another species of papilionaceous used as food for the nutritional value of seeds enclosed in their pods. The genus Phaseolus is the commonest and it comprises about 36 species. 1) Phaseolus vulgaris : Also called “common bean”. 2) Phaseolus coccineus: Known by the common name of runner bean or scarlet runner bean . 3) Phaseolus acutifolius : (Tepary bean) 4) Phaseolus polyanthus : (Year bean) The above species are still classified into varieties. Some of which are : * kidney beans * soy beans * garbanzo beans * adzuki beans * lima beans * red lentils * green lentils * brown lentils * black beans * black eyed peas * broad beans * red beans * butter beans * fava beans * great northern beans * haricot beans * mung beans * navy beans * pinto beans * yellow split peas * green split peas * white beans Some of these varieties are not found in Nigeria. Nevertheless,beans is still beans. Why Should We Eat Beans ?  1) Beans are known to be a high source of protein. 2) They contain negligible fat, sodium, and cholesterol. Health benefits of beans include a good amount of dietary fiber. 3) It also contains important minerals like calcium (for bone health) and potassium (for overall health). 3) It is rich in folates, which help in keeping a healthy heart and preventing cancer. Folates are also very important for women of childbearing ages and those in early stages of pregnancy. Read this:  Health benefits of Folic Acid 4) Beans also provide the body with soluble fiber, which plays an important role in controlling blood cholesterol levels. Studies find that about 10 grams of soluble fiber a day reduces cholesterol by about 10 percent. 5) Beans also contain saponins and phytosterols,which help lower cholesterol. Debunk the theory that says beans make people purge. It isn’t true. All of you have to ensure is cooking the beans properly. There are many varieties of food one can prepare from beans. Anyone still finding it difficult to eat beans can try any of the varieties. We have both local and international dishes we can get from beans. Some of the local dishes are : 1) Moi Moi (Moin Moin) The beans coat is removed by a special technique and the beans blended and cooked with ingredients. These days, some people do not peel the beans before preparing this meal especially when using brown beans. 2) White Moi Moi (Ekuru) Another version of Moi Moi which is cooked without any ingredients, usually eaten with stew and Eko. 3) Akara (Bean Cake/Balls) This is another food recipe where beans coat is removed, the seeds blended and fried to make balls known as bean cakes. It is a very popular breakfast meal. 4) Ewa Agoyin Also known as Beans & Stew. Is is a good way to enjoy beans even if you are not a fan of beans. It tastes oh-so-good with soft, stretchy bread. 5) Peeled Beans Porridge In this beans recipe, the beans coat is also removed and the beans cooked as in Beans Porridge. 6) Gbegiri Soup Gbegiri Soup is a Yoruba soup prepared with beans. It goes well with Amala when served with Ewedu Soup. Better still, beans can be cooked with rice. This can be served with stew and meat/fish. Yummy!!! Yummy!!! It is advisable to have beans or its varieties in the family menu especially when you have young children in the family. BEANS ALL THE WAY.

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