OKPA: EASTERN DELICACY

on December 24, 2025 by PRINCE

Anyone who has been to Enugu (or Nuskka precisely) cannot deny having come across this meal. You see it on the heads of young women, or in their wheelbarrows early in the mornings, brimming with steam and tantalizing the nasal cavity. I remember back in the day in the Lions’ den, okpa was a major delicacy. A sure cure to hunger, palatable with minerals, tea and bread or just like that on the go. At Eni-Njoku hostel particularly, I remember boys lining up before the okpa seller early in the morning before lectures just to treat their tummies to the Nsukka delicacy. Yes, it did originate from there. Well, either that or they prepared it enviably well. I always knew by virtue of my profession that it is a very rich food especially it’s amino acid profile. Now, I want to introduce this Eastern Nigerian delicacy formally with a hint into everything it has to offer, good and bad.

Brief Overview

The Bambara nut seed consist of 49%-63.5% carbohydrate, 15%-25% protein, 4.5%-7.4% fat, 5.2%-6.4% fiber, 3.2%-4.4% ash and 2% mineral compared to whole fresh cow milk 88% moisture, 4.8% carbohydrate, 3.2% proteins, 3.4% fat, 0.7% ash, and 0.01% cholesterol. Its chemical composition is comparable to that of soybean. Furthermore, BGN has been reported to be a potential crop, owing to its nutritional composition, functional properties, antioxidant potential, and a drought resistant crop. Bambara groundnut milk (BGNM) had been rated higher in acceptability than milk from other legumes like soybean and cowpea. Probiotics have been defined as live microorganisms which when administered in adequate amount confer a health benefit on the host. These benefits have been reported to be therapeutic, suppressing the growth and activity in conditions like infectious diarrhea, irritable bowel syndrome, and inflammatory bowel disease. The probiotic profile of BGNM is substantial enough to sustain the growth of normal flora in the gut. BGNs are normally boiled and salted, eaten as a relish or roasted, or as a snack. Hence, BGNM can also be fermented with lactic acid bacteria to make a probiotic beverage that not only increase the economic value of the nutritious legume but also help in addressing malnutrition.

1.) Reduces danger of stomach cancer

The antioxidant properties of the fatty acids in the Bambara groundnuts have the capacity to suppress the production of carcinogenic substances in the stomach. Further, it prevents any damage or irritation to the mucus lining of the stomach.

2.) Antimicrobial action

Bambara groundnut milk is more easily acceptable as compared to the milk from other legumes in its species due to its probiotic content. Probiotics are microorganisms, which have been claimed to provide health benefits to the humans and animals. These benefits to the recipients are subduing the development and action of the microbes in infection such as IBS (irritable bowel syndrome), diarrhea, and IBD (inflammatory bowel disease).

3.) Rich source of lysine

The human body cannot produce lysine; hence, it has to be dependent on external supplements of the same. Bambara groundnut is generously gifted with this essential amino acid.

4.) Lowers Cholesterol

Lysine is an essential element which aids in ensuring proper growth and plays a very important role in the manufacture of carnitine. Carnitine, in turn, is a nutrient responsible for the breakdown of fatty acids to provide energy to the body, thereby lowering cholesterol levels.

5.) Maintains Healthy Bone

Lysine also aids in the absorption of calcium for the proper growth of the bones in the body. Further, Bambara groundnuts have been found to contain a decent amount of calcium itself! Additionally, the high amino acid content of the nut helps in the generation of collagen, which is essential for connective tissue formation, such as tendon, skin, cartilages and bones.

6.) Fights Kwashiorkor

Bambara-nut plays is an important source of protein nourishment in rural areas and impoverished communities. This helps forestall Kwashiorkor, a protein deficiency commonly seen in malnourished children.

RECENT RESEARCH ON EXTRACTS OF BAMBARA NUT

*The extract from the nut of Voandzeia subterranean particularly the protein extracts can be used directly in cosmetic formulations and provides specific properties and notable particular effects. The nut can be used quite freely to replace the high-prized lumps of meat without sacrificing adequate nutrition.

*The fatty acid present in the nut oil is among the essential fatty acids needed in the body. These fatty acids are primarily cofactors for hormone-like substance which regulate a wide range of bodily functions. The nut also contain tannin which is one of the anti-nutritional factors. The unique properties and composition of Bambara nut make it serve as a balanced food which contains almost all the vital nutrients that promotes good health.

*These fatty acids are used to produce hormone like substances that regulate wide range of functions. They regulate blood pressure, blood clothing and blood lipid level and inflammation response to injury infections. Therefore, they are essential in human diet since there are no synthetic mechanisms available for their production in the human body.

*Linoleic acid is one of the most important polyunsaturated fatty acids in human food of its ability to prevent distinct heart vascular disease. Research shows that bambara nut oil is predominantly made of the unsaturated palmitoleic acid, oleic acid, lineleic acid and caprylic acid. This predominance of the unsaturated fatty acids and high iodine value index indicate that oil from bambara nut of Nigeria is of unsaturated type.

Potential Constraints:

A.) Like most legume seeds, Vigna subterranea seeds contain antinutritional factors such as trypsin inhibitors, phytates and tannins, including condensed tannins in the seed coat. Tannin content is correlated with coat color, the cream-colored seeds containing less tannin than brown or black seeds. Tannins can be deleterious to livestock performance though they have beneficial nutritional properties in some cases (by-pass protein in ruminants, anthelminthic effect).

B.) The Vigna subterranea seed is reported to have higher antitryptic activity than soybean and the level of activity depends on the variety (landrace). Heat treatments such as boiling or roasting are usually effective in destroying trypsin inhibitors.

C.) Phytates are found in high proportions in Vigna subterranea seeds and are known to reduce cation availability (calcium particularly).

D.) Cooking and other forms of processing (e.g. soaking, milling, hulling, germination, fermentation) reduce the concentration of antinutritional factors. However, processing does not always increase the feeding value.

I know you must have learnt something new about our “okpa” Enugu delicacy.

MERRY CHRISTMAS!

GENERAL RESEARCH

Bitter Kola: Health Benefits

on December 23, 2025 by PRINCE

My mother and younger sister are religiously indulgent of bitter kola. I’ve tried severally to buy into this preference, but I just don’t get the delight they derive from this torture they relish so much. I asked my mother and she told me that apart from being an age long part of the Igbo snack regimen, it is also filled with healthful benefits. Let’s see a few of those, shall we:

In Nigeria (and West Africa), bitter kola is known as “Agbilu” or “Aki ilu” in Igboland, “Orogbo” in Yorubaland, and “Namijin goro” in Hausaland. Garcinia kola contains saponin, kolaviron (a natural biflavonoid), dimeric flavonoid, and lipase inhibitor all of which is believed to have many healing properties. Furthermore, it has shown to possess anti-inflammatory, antimicrobial and antiviral properties for treatment of several ailments.

An evergreen tree of up to thirty-three meters in height, Bitter Kola has thick slash and grayish-brown bark and buttressed trunk. It bears greenish-white flowers and orange-coloured fruit, carrying brown seeds embedded in the pulp.

Bitter Kola and Malaria:

Studies have shown that the chemical constituents in Bitter Kola have anti-malaria properties. This is because of its quinones and kolaviron contents which are found to have anti-malaria effects. The bark, the stem and the seed of Bitter Kola all contain anti-malaria properties.

Medicinal Significance:

Garcinia kola is used in many tropical countries to fight infectious diseases such as Aids and the Ebola virus. It has shown to posses anti-inflammatory, antimicrobial and antiviral properties.

Improves Lung Health:

Studies have also validated the century long practice of using Bitter Kola to treat chest colds. A study published in the Journal of Pulmonary Medicine shows that Bitter Kola improves lungs and respiratory functions by enlarging the alveolar ducts [a small air bag in the lungs where oxygen and carbon dioxide are exchanged with the blood] and improving the strength of the fibers in the lung tissue. This is attributed to Bitter Kola’s high antioxidant content.

Knee Arthritis especially in the Aged:

Osteoarthritis is the most common form of arthritis, characterized by pain, inflammation and limited movement in the joints, according to the National Institute of Health. The causes of osteoarthritis include joint injury, obesity and aging. Researchers have discovered that Bitter Kola has clinically significant analgesic and anti-inflammatory effects on patients with osteoarthritis.

Keeps the Pests Away:

Bitter Kola also serves as a snake and insect repellant. Researchers believe that the nut helps to expel dangerous snakes and destructive ants from your home. It can also be taken to detoxify the body system when food poisoning is suspected.

Bitter Kola Health Benefit for HIV:

Bitter kola is a potent antibiotic which could be efficacious in the treatment of HIV and AIDS. A researcher with the Nigeria Natural Medicine Development Agency (NNMDA), Mrs. Chinyere Nwokeke told the News Agency of Nigeria (NAN) that bitter kola could be used in treating opportunistic infections associated with HIV. “Bitter kola is highly recommended in the treatment of HIV and AIDS because of its antibacterial, detoxification, and cleansing properties”, she said. Mrs Chinyere Nwokeke also said that the chemical Saponin in bitter kola is responsible for its cleansing effect. Saponin is mainly used as tonic for the liver, it enhances the functions of the liver and gall bladder.

Bitter Kola Health Benefit for Cold:

Bitter kola is often used to treat the symptoms of colds. It is suggested, in particular, for coughs and sneezing. Just grab a pod, peel and munch away! Careful not to do less than 6 hours before bedtime, as the caffeine would keep you up all night.

Bitter Kola Benefit for Male Fertility (Impotence) :

Garcinia kola, also called bitter kola is sometimes believed to cure impotence. Frequent taking of bitter kola boosts man performance in bed with a woman.

Bitter Kola Benefit for Immune System:

Bitter kola is known for its anti-inflammatory and antioxidant properties. It can be used to prevent infections and viruses, especially in relation to the immune system.

Bitter Kola Benefit for Food Poisoning:

In many rural areas of Nigeria (and other parts of Africa), when food is suspected to be contaminated by bacteria or someone accidentally eats food poison, traditional healers often recommend the mastication of bitter kola immediately after eating. This usually prevent the development of any infection or poisoning. Herbalists even recommend the seed and the bark of bitter kola should be eaten together in cases where food poisoning is suspected, “it helps to detoxify the system“.

Bitter kola is not only anti-poison, it also has the ability to repel evil spirits according to traditional beliefs. As superstitious as this sounds, many (myself included) actually believe it works!

A word of caution:

A.) The side effects reported from the Garcinia kola use in this study were “weight loss”, “increase in sex drive” and “extended sleep” which many considered helpful to meet their individual and marital demands.

B.) Dr Bartholomew Brai, Nutritional Biochemist at the Nigerian Institute of Medical Research, Yaba, Lagos, said that bitter kola was used in the preparation of herbal drugs either as nourishment, supplement or herbal remedy.

Brai said, “If a patient on medication chews bitter kola, it will make the drugs ineffective. Aside this, I do not think bitter kola has any other side effect.

C.) If you take Garcinia kola and experience diarrhea, hives, irregular heartbeat or other signs of allergic reaction, discontinue use immediately and seek medical attention

DIET THERAPY OF DISEASES

HOME REMEDIES FOR MALARIA

on December 22, 2025 by PRINCE

I have been doing a lot of “home remedies” right? I guess that is what fascinates me nowadays. This piece not only discusses home remedies for malaria, but also sheds insight on some other ailments, such as ulcers. In recent times, the malaria parasite has developed resistance against most malaria drugs including the popular Artemisinin-based Combination Therapy (ACT) – from the Artemisia annua plant. This has made effective treatment of the disease that affects over 500 million people and kills more than two million each year elusive. Naturopaths blame the situation on the isolation of active ingredients from the anti-malarial plant instead of the use of the whole plant. They say the malaria parasite, Plasmodium species, also developed resistance against chloroquine because the active ingredient was isolated from Cinchona bark. However, Nigerian researchers have developed herbal cures for malaria that can take care of resistant strains. They have produced potent anti-malaria cocktails from local plants.

A typical cocktail developed by a plant taxonomist at the University of Nigeria Nsukka (UNN) and Ebonyi State University, Professor Jonathan Okafor, consists of Morinda lucida, Nauclea latifolia, Cymbopogon citratus, Carica papaya leaves, Moringa oleifera, Mangifera indica, Garcinia kola, and Psidium guajava. Seventy-four years old Okafor, told The Guardian that he has successfully used the concoction for the last 25 years to treat malaria. “I have been developing this combination for over 25 years now. I hope to produce it in commercial quantities. I call it ‘malaria destroyer’.

*”To prepare it you get the leaves of Morinda lucida (brimstone tree). It is commonly called local cinchona, and Eze-ogwu in Igbo, and should consist half of the whole concoction. Mix with leaves of Nauclea latifolia (ubulu inu in Ibo), Cymbopogon citratus (lemon grass), male Carica papaya leaves (pawpaw), Moringa oleifera leaves because of its high nutritional content and immune boosting properties, Mangifera indica leaves and bark (Mango), which boosts red blood cells, Garcinia kola (bitter cola) and Psidium guajava (guava) in equal quantities,” he said.

*The second formula is squeeze the leaves of Goat weed (Ageratum conyzoides) in water. It is called akwukwo nea, osi n’aka or ahenhea in Igbo, imi-eshu in Yoruba, eb-ghedore in Edo, ikpamaku in Urhobo and otiti in Efik. Make it as concentrated as possible. Take one glassful thrice daily for five days. This preparation is excellence for intestinal ulcer.

*Thirdly, bring an equal amount of lemon grass leaves, orange peels and leaves of Brimstone tree (Morinda lucida), boil in a medium-sized pot for 40 minutes. Take one glass thrice daily for seven days.

Oxidative stress has been shown to play an important role in the development of anemia in malaria. Indeed, increase in total antioxidant status has been shown to be important in recovery from malaria. The antioxidant activities of four medicinal plants traditionally used in the treatment of malaria in southwestern Nigeria were determined by researchers. The plants studied included were Carica papaya (Caricaceae), Magnifera indica (Anacardiaceae), Psidium guajava (Myrtaceae), and Vernonia amygdalina (Compositae). The plants were screened for the presence of phytochemicals and, their effect on 2,2-Diphenyl-1-picryl-hydrazyl radical (DPPH) was used to determine their free radical scavenging activity.

Phytochemical screening of the plants showed the presence of flavonoids, terpenoids, saponins, tannins and reducing sugars. Mangifera indica did not contain cardiac glycosides and alkaloids while, Psidium guajava also showed the absence of alkaloids and anthraquinones. Anthraquinones was similarly absent from V. amygdalina.

Try any of these, I am quite sure, given evidence of these studies that you’d find those thousands you spend in hospitals and the long waiting lines superfluous. Wonderful weekend to you!

LIFESTYLE

IMPROVE YOUR SLEEP WITH FOOD!

on December 9, 2025 by PRINCE

Happy new month and happy holidays, super cool cats!

I thought to do a summarized piece on how to fix your sleep the nutrition way because lets’ face it, we could all do with a little more zzz’s than we often get. Don’t think I don’t notice the tired faces on the hallways on some mornings.

On a serious note, the National Library of Medicine tells us that the body uses sleep as an opportunity to repair muscle, grows new tissue, synthesizes proteins, and releases key hormones, thereby setting the stage for physical and mental performance the next day.

Nutrition plays an important role in your sleep cycle and sleep quality. So, lets get right into it!

Top Foods That Support Better Sleep:

Tart Cherries: Tart cherry juice contains a natural source of melatonin, the hormone that regulates your sleep-wake cycle.

Nuts & Seeds: Almonds, cashews, and pumpkin seeds are rich in magnesium, which promotes muscle relaxation and supports deeper sleep. Pumpkin seeds also supply tryptophan, which helps the body produce serotonin and melatonin. Remember to go for the unsalted option for your hearts’ sake.

Turkey: Turkey packs quite the tryptophan-punch, which helps your body produce sleep-promoting neurotransmitters.

Dairy: Dairy contains tryptophan and casein, a slow-digesting protein that supports overnight muscle repair and prevents blood sugar dips. Just do yourself a favor and choose the 2% or 1% option to avoid clogging those arteries up, while you pursue sleep.

Chamomile and Passionflower Teas: These teas contain apigenin, an antioxidant that promotes sleepiness. So, brew yourself a cup about 30 minutes before you are ready to turn in, while you read a book or watch the news, and get ready to float away.

Eggs: Eggs contain 83 mg of tryptophan per serving—about 25% of the daily recommended intake.

Quinoa: Quinoa is a high-protein, tryptophan-containing option similar to dairy, great for evening meals. Look online for ways to make this high protein, nutrient and fiber dense meal and enjoy a plate for dinner with the fam!

Fatty Fish: Aside its role in supporting the heart and preventing cardiovascular diseases, the omega-3s in tuna, mackerel, and salmon also support serotonin production and sleep quality. Try some grilled, air fried or baked fish, with some rice and a side of vegetables today, ugh, writing this is making me hungry!

Dark Chocolate: Dark chocolate contains omega-3s and antioxidants that help regulate the circadian rhythm. They are also a great aphrodisiac, for those looking to improve their bed-matics.

Now, on the flipside, here are some foods that can disrupt sleep:

Caffeine & Alcohol: Caffeine delays sleep onset, while alcohol disrupts the later stages of sleep which is important for resting the mind, solidifying short-term memory during dreaming, and rebuilding damaged tissue.

Spicy or Acidic Foods: These may cause heartburn or reflux, triggering nighttime awakenings. So, go easy on the jalapenos, salsa and enchiladas before bedtime!

High-Sugar or Ultra processed foods : Asides from being generally bad for you, fast-food, high sugar meals and beverages, and packaged foods cause blood sugar swings and acid reflux which may make it difficult to fall or stay asleep.

I hope you learned something new from this brief!

DIET THERAPY OF DISEASES

BEST DAIRY PRODUCT FOR CARDIAC CONDITIONS

on December 3, 2025 by PRINCE

Good day, cool cats!

DID YOU KNOW THAT CHEESE IS MOSTLY MILK FAT?

I often get questions about the best cheese/dairy option for people who have heart conditions or are trying to manage their blood pressure. This is especially important as our diet is so high in processed cheese, which is often very high in saturated fat and sodium! Well, here goes.

During cheese making, the milk is coagulated, and the fat is concentrated, resulting in the creamy texture and flavor characteristic of cheese.

When we think of the best foods to help lower blood pressure , dairy usually doesn’t come to mind. But if there’s one blood pressure–friendly cheese that experts recommend, it’s Swiss. Swiss cheese, known for its “eyes” (or holes) and mildly sweet and nutty flavor, has healthy properties that might help support better blood pressure levels. Here, we dive into the research behind Swiss cheese’s heart-healthy properties, plus how to incorporate the cheese into a balanced diet plan. Why Swiss Cheese Is the #1 Dairy Product to Lower Blood Pressure

Low in Sodium

Cutting back on sodium is one of the best ways to help lower your blood pressure. And if cheese is a beloved part of your daily diet, swapping some higher-sodium options for Swiss is a smart way to sustain a balanced and enjoyable eating plan. And it’s not hard to do. Swiss is one of the lowest-sodium cheese options out there! A 1-ounce serving of Swiss cheese contains about 52 milligrams of sodium, or 2% of the Daily Value. Compare that to 1 ounce of Cheddar, which has about 185 mg, or 8% of the DV.

Great Source of Calcium

While dairy is often associated with causing heart issues, research shows that calcium in dairy foods such as Swiss cheese does not increase blood pressure or risk for hypertension; in fact, it may reduce the risk of stroke.

3. Contains Bioactive Peptides

We know protein helps keep you satiated and supports muscle mass, but research suggests that the protein in cheese is also a good source of bioactive peptides, which may benefit blood pressure. Swiss cheese, specifically, contains two peptides—Ile-Pro-Pro and Val-Pro-Pro—that have been shown to have anti-hypertensive effects. However, more research needs to be done to nail down the amount of cheese it takes to reap these health benefits.

How to Enjoy Swiss Cheese

Swiss is delicious as a standalone snack, and it’s just as great paired with other foods or in recipes. Here are a few tasty ways to enjoy Swiss:

Pair it with fruit: Swiss cheese goes well with fruit for a low-sodium snack. Any fruit works, but we especially like apples for the flavor combo. This snack is also good for blood pressure and blood sugar, thanks to its dose of calcium, protein, potassium and fiber.
Try it in a sandwich : Try stacking a grilled chicken sandwich with a slice of Swiss cheese, lettuce and slices of tomatoes and avocado. This snack can be part of the Mediterranean and Dietary Approaches to Stop Hypertension (DASH) dietary patterns, which help lower blood pressure.
Add it to a salad : Swiss adds protein and calcium, plus umami flavor, to a bowl of greens.
Pair it with crackers: Try pairing Swiss cheese with whole-grain crackers for an energy boost that promotes blood sugar and blood pressure management.

Other Strategies to Lower Blood Pressure

Although swapping out high-sodium cheeses for Swiss can help reduce your sodium intake. Here are some other ways to help support healthier blood pressure levels:

Use herbs and spices: Lean on garlic, ginger, basil and oregano instead of salt to lower sodium intake and reduce blood pressure. A review found that garlic is associated with reduced blood pressure and cholesterol in those with and without chronic high blood pressure.
Cut back on alcohol: Drinking too much (which means more than two drinks a day for men and more than one drink a day for women) can spike your blood pressure. Cutting back on wine, beer, liquor and other alcohol can help lower your numbers and support your overall heart health.

Eat more plants: Plant-forward eating patterns, such as the Mediterranean diet and DASH diet, can help to lower blood pressure. Research shows these diets are more promising for lowering blood pressure than just salt restriction alone.
Get regular exercise: Finding an exercise you love can help you move more and, therefore, lower your blood pressure. The American Heart Association recommends strength training at least two days a week and 2.5 hours of moderate-intensity cardio each week.
Choose lower fat dairy options (non-fat or 1%) with your cereal: Milk is so high in fat because the baby needs it to support its brain growth, and as an energy source. Adults, who often get energy from other sources such as fried foods and carbohydrates, do not need all that fat. Watch it!

SUMMARY:

Swiss cheese is significantly lower in sodium than many other cheeses and eating less sodium can help lower blood pressure. Swiss is an excellent source of calcium and has unique bioactive peptides (found in the proteins), which research suggests may also help lower your blood pressure. Adding Swiss to a hearty salad or pairing it with high-fiber fruit and crackers is a smart way to enjoy this nutritious dairy snack.

Remember to stay jiggy!

FURTHER READING:

U.S. Department of Agriculture. FoodData Central. Cheese, swiss.
U.S. Department of Agriculture. FoodData Central. Cheese, cheddar.
Hu MJ, Tan JS, Gao XJ, Yang JG, Yang YJ. Effect of cheese intake on cardiovascular diseases and cardiovascular biomarkers. Nutrients. 2022;14(14):2936. doi:10.3390/nu14142936
Rangel AHDN, Bezerra DAFVA, Sales DC, et al. An overview of the occurrence of bioactive peptides in different types of cheeses. Foods. 2023;12(23):4261. doi:10.3390/foods12234261
Mulawarman R, Trifitriana M, Felani MR, Mulawarman, Tondas AE. Garlic effect on reduce blood pressure and cholesterol in patients with and without hypertension: A systematic review and meta-analysis of randomized controlled trials.J Hypertens. 2021;39(Supplement 2):e4. doi:10.1097/01.hjh.0000752400.24367.fa
Filippou C, Thomopoulos C, Konstantinidis D, et al. DASH vs. Mediterranean diet on a salt restriction background in adults with high normal blood pressure or grade 1 hypertension: A randomized controlled trial. Clin Nutr. 2023;42(10):1807-1816. doi:10.1016/j.clnu.2023.08.011
American Heart Association. Limiting alcohol to manage high blood pressure.
American Heart Association. Getting active to control high blood pressure.

GENERAL RESEARCH LIFESTYLE MEN’S HEALTH

BISPHENOL A: WHY YOU SHOULD AVOID HEATING IN STYROPHOM AND PLASTICWARE

on December 3, 2025 by PRINCE

Hello folks!

BPA stands for bisphenol A, an industrial chemical that has been used to make certain plastics and resins since the 1950s. BPA is used to make clear, hard plastics and epoxy resins, and it is found in food containers, tableware, baby bottles and other common products. They may also be used in other consumer goods such as food cans, bottle tops, and certain water supply lines. Some dental sealants and composites also may contain BPA. Research presented at the American Diabetes Association’s 84th Scientific Sessions suggests that decreasing exposure to bisphenol A may reduce a person’s risk of developing Type 2 diabetes.

Other research has shown that BPA can seep into food or beverages from containers that are made with BPA. Exposure to BPA is a concern because of the possible health effects on the brain and prostate gland of fetuses, infants and children. It can also affect children’s behavior, causing ADHD further in their development. Additional research suggests a possible link between BPA and increased blood pressure, cancers, type 2 diabetes and cardiovascular disease.

However, the U.S. Food and Drug Administration (FDA) has said that BPA is safe at the very low levels that occur in some foods. This does not mean that you need to push your luck by adding more during the heating process.

WAYS TO AVOID BPA:

Use BPA-free products: Manufacturers are creating more and more BPA-free products. Look for products labeled as BPA-free. If a product isn’t labeled, keep in mind that some, but not all, plastics marked with recycle code 3 or 7 may contain BPA.
Avoid heat: Don’t put plastic containers in the microwave or dishwasher, because the heat may break them down over time and allow BPA to leach into foods.
Focus on fresh, whole foods: When you can, choose fresh whole fruits and vegetables.
Use alternatives: Use glass, porcelain or stainless-steel containers for hot foods and liquids instead of plastic containers.

Stay jiggy folks!

For further reading:

Type 2 diabetes: Drinking from plastic bottles may raise risk (medicalnewstoday.com)

DIET THERAPY OF DISEASES

WHAT ABOUT COFFEE?

on December 3, 2025 by PRINCE

Hello, people!

Many people approach me to ask about the effects of coffee on health so, here you go! If you feel thankful, feel free to lose 1lb this month in appreciation, you are welcome.

Coffee is chock full of substances that may help guard against conditions more common in women, including Alzheimer’s disease and heart disease. Coffee also contains antioxidants and other active substances that may reduce internal inflammation and protect against disease. Caffeine has a ‘protective effect’ on Parkinson’s disease risk in a large prospective cohort, according to a study published in Neurology journal. Further, coffee can act as an appetite suppressant for some people. In fact, studies show that drinking coffee up to four hours before a meal can decrease energy intake. Coffee also stimulates the sympathetic nervous system, a branch of the autonomic nervous system that has been shown to reduce hunger and increase satiety. This explains why many people may find that drinking a cup or two of coffee in the morning with breakfast can keep them going until lunch. Chlorogenic acid, a compound found in coffee beans, has been shown to boost fat metabolism in test-tube studies. While it’s not completely clear how it works, chlorogenic acid is thought to regulate certain enzymes and pathways involved in fat accumulation, thereby reducing body fat.

Does decaf count?

If weight loss is your goal, it may be a good idea to keep the caffeine in your coffee. Decaf coffee doesn’t boast the same calorie-burning, appetite-suppressing characteristics as caffeinated drinks.

Loading your coffee with cream and sugar

High-calorie syrups and sweeteners can quickly negate many of the benefits that coffee brings to the table. Popular drinks at coffee chains like frappuccinos, sugary lattes, or iced mochas are also loaded with extra calories and unlikely to help with weight loss.

Spruce your Coffee

If black coffee is too bland or bitter for you, instead of sugar and heavy cream, coffee can be upgraded by adding some coconut oil, collagen, plant milk, cinnamon, cocoa and turmeric!

TAKE-HOME:

Coffee, in moderation, is beneficial to cardiac, diabetes, Parkinson’s disease and general health. Be careful and consult your RD or MD if you have history of heart disease, liver/kidney disease, or any other health issues for individualized guidelines. Also, be mindful of commercial “fancy” coffee that is loaded with sugar and its derivatives, heavy cream and whole milk.

Finally, just like any good thing, excess can be harmful. Practice moderation at all times.

DIET THERAPY OF DISEASES

HABITS TO BOOST ENERGY AND FOCUS

on December 3, 2025 by PRINCE

We are almost at the end of the year; unbelievable, I know. This SmartBrief is meant to give provide healthy nutrition sources to help with sustained mental and physical energy. Meals and sample menus on this list should also provide adequate protein, phytochemicals for mental acuity. Remember to start small and make gradual changes. Goodluck!

1) Build your “Power Plate”

• ½ plate produce (salad, sliced fruit, steamed veggies).

• ¼ plate protein (beans, lentils, tofu, eggs, yogurt, chicken, fish) .

• ¼ plate slow carbs (oats, brown rice, quinoa, whole-grain pasta, corn, potatoes)

• Add healthy fats (olive oil, nuts/seeds, avocado) Why it matters: patterns like Mediterranean/DASH are consistently tied to better heart and brain outcomes and quality of life .

2) Five Quick Wins (Evidence-Aligned)

1. Fiber first –: Aim ~25–34 g/day. Start meals with fruit/veg or beans; swap white grains for whole .

2. Protein evenly, not just at dinner –: Include ~25–30 g at breakfast, lunch, and dinner.

3. Hydrate for focus : Keep water visible; drink with each meeting and at breaks .

4. Watch sodium & added sugar: Keep sodium <2,300 mg/day and added sugar <10% of calories .

5. Dial down ultra-processed foods (UPFs) : Choose minimally processed options when you can.

3) Workday Meal Ideas (Grab-and-Go)

Sample Breakfast Options:

• Oatmeal cup + peanut butter + banana

• Whole-grain toast + 2 eggs + salsa

• Greek yogurt parfait + berries + granola

Sample Lunch:

• Grain bowl: quinoa + chickpeas + veggies + olive oil + lemon

• Turkey or hummus wrap + carrots+ apple

• Roasted veggies + salmon/tofu over brown rice

Sample Snacks:

• Nuts & fruit

• Hummus & snap peas

• Cottage cheese & pineapple

• Roasted edamame

• Apple + string cheese

4) Label Low-Stress Shopping Rules

• Fiber ≥4 g per serving (cereals, breads, crackers)

• Choose added sugar ≤6 g per serving

• Sodium ≤140 mg per serving for snacks; ≤600 mg for entrees.

5) Hydration Cheat Sheet

• Keep a 20–24 oz bottle at your desk; finish 2–3 bottles during work hours.

• Rotate plain water, sparkling water, or unsweetened tea/coffee .

• Use ‘habit hooks’: sip at calendar alerts, before calls, after bathroom breaks.

6) Some Weekly Micro-Challenges:

Mon: Add one cup of vegetables at lunch.

Tue: Protein-at-breakfast day.

Wed: Swap one UPF snack for nuts/fruit.

Thu: Keep sodium <2,300 mg.

Fri: Hit 30 g fiber (beans/lentils at lunch).

7) Budget-Savvy Staples:

Some examples of pocket-friendly options that you may get at United or La-Tienda and start to incorporate into your diet. Examples are oats, brown rice, dry beans/lentils, frozen vegetables/berries, canned no-salt-added tomatoes/beans, eggs, peanut butter, canned tuna/salmon, whole-grain pasta.

Focus on these recommendations:

• Protein distribution: ~25–30 g/meal supports muscle protein synthesis.

• Hydration & cognition: hydration linked to better attention and memory.

• Fiber targets: 14 g/1,000 kcal (≈25–34 g/day).

Hopefully, some pf you have picked up something from this. Feel free to send me an email if you have specific questions.

GENERAL RESEARCH

ASPARTAME AS A CARCINOGEN (What You Need to Know)

on December 3, 2025 by PRINCE

This post is just aimed at updating you on the very latest on the FDA Aspartame designation. Back in July of 2023, the International Agency for Research on Cancer (IARC), the World Health Organization (WHO) and the Food and Agriculture Organization (FAO) Joint Expert Committee on Food Additives (JECFA) (classified aspartame as possibly carcinogenic to humans. The IARC classified aspartame as possibly carcinogenic to humans (Group 2B) on the basis of limited evidence for cancer in humans (specifically, for hepatocellular carcinoma, which is a type of liver cancer).

Aspartame is an artificial (chemical) sweetener, about 200X sweeter than sugar. It is widely used in various food and beverage products since the 1980s. Food products containing aspartame include diet drinks, chewing gum, gelatin, ice cream, dairy products such as yogurt, breakfast cereal, toothpaste, tabletop sweeteners sold under brand names including Equal and Nutrasweet and medications such as cough drops and chewable vitamins.

Regardless of the suspicion that it may cause cancer, previous research indicates that it may also increase cortisol levels and alter the activity of the microbes responsible for the breakdown of food in the digestive tract

However, the JECFA reaffirmed the acceptable daily intake of 40 mg/kg body weight, meaning that although this is concerning, if you’re only consuming aspartame containing foods in moderation there is nothing to worry about.

https://www.who.int/news/item/14-07-2023-aspartame-hazard-and-risk-assessment-results-released

GENERAL RESEARCH LIFESTYLE

LATEST RESEARCH: NON-STICK PANS AND YOUR HEALTH

on December 3, 2025 by PRINCE

Per- and polyfluoroalkyl substances (PFAS) such as Perfluorooctanoic acid (PFOA) are a class of chemicals used to make things non-stick, stain-resistant, and waterproof. Some microwave popcorn bags, fast-food wrappers, rain jackets and other consumer products use these chemicals’ slippery properties as well. Unfortunately, PFAS and their biproducts may accumulate in the human body and wreak havoc, potentially causing abnormal thyroid hormone levels, reduced immune system response, act as endocrine disruptors in males and females, and cancer. When recipes call for a non-stick pan or other non-stick cookware, try substituting it with cast iron or stainless steel. These durable alternatives serve the same purpose when used properly. There are many coatings and materials marketed as healthy alternatives to non-stick, but ceramic coated pans, cast iron and stainless steel are time-tested and proven to be safe. For cooking in the oven, ceramic or glass are good options.

These durable alternatives serve the same purpose when used properly. There are many coatings and materials marketed as healthy alternatives to non-stick but cast iron and stainless steel are time-tested and proven to be safe. If you already own non-stick cookware, consider the following while using to prevent the release of PFAS:

• Cook at medium and low temperatures and use ventilation.

• Never cook on high heat, as this may release PFAS into food from the cooking utensil.

• Use wooden cooking utensils to prevent scratching the coating of the cookware, as scratches can promote the release of PFAS.

Consider these tips to reduce the accumulation of toxic substances in your system. Stay jiggy and have a lovely holiday season!