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Hmmm, Lovely. Despite the popular belief that water melon is made up of only water and sugar (well, IT IS 90% water and mostly sugar), it is actually a nutrient dense food that is high in vitamins, minerals, anti oxidants with low amount of calories. And have u heard that EVERT SINGLE PART OF THE FRUIT IS EDiBlE?

Well, Let’s delve straight into d health benefits without much ado!

1.) Asthma Prevention: watermelon is high in vitamin c, whic is aa huge asthma antagonist!

2.) Blood Pressure: A study published ds year by the American Journal of Hypertension found that watermelon extract supplementation reduced blood pressure, brachial blood pressure as well as carotid wave reflection in obese middle aged adults with pre-hypertension.

3.) Prostate Cancer: ooooh, men get in here.. yes, I said it!, Lycopene intake has been linked with a reduced risk of prostate cancer. The high anti oxidant level of d fruit also does same for other types of cancers.

4.) Skin: and for the ladies, vit. A in watermelon encourages sebum production and keeps hair moisturized. Vit. A also aids growth of all body tissues including skin and hair!

Adequate intake of vit. C (21 % in watermelon) helps in building and maintenance of collagen, which provides structure to skin and hair.

5.) Muscle Soreness: Recent studies show that watermelon helped in muscle soreness and reduced recovery time of athletes. Researchers believe this is due to the amino acid L- citrulline contained in watermelon.

6.) Inflammation: Choline in watermelon helps our bodies in sleep, muscle movement, LEARNING and MEMORY!.. it also helps in absorption of fat and reduces chronic inflammation.

7.) Water melon seeds are HIGH IN PROTEIN! ( 30.6g), have a high arginine content which regulates heart pressure and treats coronary heart disease. It is also quite high in B vitamins esp. Riboflavin, pantothenic acid and folate, niacin. Its mineral profile is also off the charts!. Nw before u go munching off raw seeds, chill..roasted watermelon seeds taste delicious, esp if u salt them a little, YUMS!

Well, u guys know the rest..in terms of moisture content and fibre benefits of fruits in general.

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Water melon contains 43 Kcals/100g!!, vitamins A, C, B12, B2, B1, B3,B6,Iron and calcium, zinc, copper, selenium, manganese…pheww, do I go on?

HOW TO CONSUME:

My God there are countless ways to munch this wonderful fruit,

1.) You could use in your fruit salad in beautiful cubes,

2.) Watermelon could be blended with some pineapple or mango and taken as a thick pulp delight!..

3.) Blend watermelon with strawberry (if u can find any) , add milk and serve!..

4.) Watermelon Yoghurt

Recipe:

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Their refreshing sweet taste and quality, if served cold especially, helps to combat the heat and provide a guilt free, low maintenance dessert, so do urself a favour and drop that ice cream!

In this article, i’m just going to do an expose on the anatomy of pot-bellies and their causes as well as their consequences (why you should keep is Aas flat as possible). The cure is a whole different story all together which is available on our consultancy option.

Now this festive period a lot of us tend to let go and splurge. The result of this splurge sometimes lasts with us for a very long time bringing us sorrow and regret. One of the consequences is the dreaded “beer/pot bellies”. Ringing all our midsections are two different kinds of fat: subcutaneous and visceral. Subcutaneous, which means “under the skin,” is the fat we can see and pinch – the jiggly stuff most of us lament in our bathroom mirrors. But, surprisingly, we need to worry less about subcutaneous fat than we do the visceral stuff.

Visceral, which means “pertaining to the soft organs in the abdomen,” is the fat stored deep in our abdomens around the intestines, kidneys, pancreas and liver. This is the stuff that tends to make our tummies protrude in classic “beer belly” fashion. While visceral fat and subcutaneous fat look much the same from a surgeon’s point of view (they have the same consistency and yellowish color), they look different under a microscope, and they function very differently on a biological level.

Subcutaneous fat is often described as a “passive” fat because it functions primarily as a storage repository. It requires a fair bit of metabolic intervention from other body systems and glands in order to be processed for energy. Visceral fat, by contrast, is considered very “active” because it functions much like a gland itself: It is programmed to break down and release fatty acids and other hormonal substances that are then directly metabolized by the liver.From the health standpoint there is a difference between the two types of fat as well. Hard bellies place you at greater risk of cardiovascular disease and intestinal disorders. The reason is that the fat is deep inside, pushing against your internal organs and disrupting the normal working of your digestive and circulatory systems.But hard bellies may also be easier to get rid of than soft ones, theorises Spataro, who is also an exercise physiologist. “It may explain why men can lose weight more easily than women. Women tend to store more fat subcutaneously; it is that type of fat that seems to be more difficult to lose”.

When you take a bottle of alcoholic drink and eat, your liver tends to metabolise the alcohol first before the food, by so doing, it hides the real food under visceral spaces thereby making fat store there; this is how pot bellies start out.

*A point to keep in mind. Any belly raises your cholesterol level and increases your chance of coronary-artery disease. Here is the reason why: your body burns fat continually (but not necessarily as much as you might like). Most fat is absorbed from its storage place directly into your bloodstream, which transports it to wherever it is needed for energy.

Unfortunately, your liver sees this high concentration of fat passing through and responds by producing excess LDL cholesterol (the “bad” cholesterol that blocks up your arteries). Whether that doughnut you just ate winds up as a sub-cutaneous or visceral fat is mainly up to genetics, but for the most part, a poor diet will lead to excess fat of both kinds.

*Excess visceral fat can lead to increased blood sugar and higher insulin levels, and it also generates increased inflammation, all of which are the perfect set-up for diabetes, certain types of cancers and stroke.

*Abdominal obesity is a key risk factor for insulin resistance and “metabolic syndrome.” The chronic inflammation that results from excessive visceral fat has also been linked to heart disease, and a recent Kaiser Permanente study of 6,700 participants showed that people with higher rates of abdominal fat are 145 percent more likely to develop dementia.

*Carrying excess visceral fat “is like trying to pack 7 to 10 pounds of potatoes in a 5-pound bag,” says Silver Spring, Md.–based bariatric surgeon Gary C. Harrington, MD. “There’s no more room for things to grow in there, so it becomes very tight.”

Causes:

Different people experience pot belly for different reasons. Some people may have weakabdominal musclesor they bloat easily. Other people have constipation problems or like to drink too much beer and not exercise. Women who have been pregnant may get a pot belly at random times based on the foods they eat because their stomach muscles have been overstretched and will now bloat more easily.

As you age, your metabolism slows down and that makes it harder to get rid of your pot belly, too. You need to increase your activity level as you get older in order to burn more calories. By burning more calories you can burn fat and eliminate your pot belly.

Weak muscles:

You know how important it is to stretch muscles before and after exercise. But if you have got a potbelly it is partly because your abdomen is being continually stretched. Whether you sit or stand the visceral fat beneath your belly pushes out and weakens the abdominal muscles. These then lose their ability to hold your stomach in place. Over time they continue to stretch and your pot gradually spills even further forward.The same thing can occur if you eat a big dinner just before you sleep (another reason to make breakfast your primary meal). That is because food in your stomach is causing it to rise like dough beneath your belt, pressing against your abdominal muscles from the inside. That is ok when you are awake, you never relax these muscles entirely, but as you sleep your abdominal muscles relax and stretch under the pressure. Filling up before bedtime leaves your belly weaker than ever.

Eat from the East: The Chinese don’t get potbellies the way we do. The reason could be that their fat-storage patterns may be affected by their diet, says Dr. A. Scott Connelly, a metabolism researcher. Edible compounds called phytoestrogens (found in plant foods such as soy products, bean sprouts, seeds and nuts) may help distribute fat evenly on the body instead of letting it lump in one place. A diet that is high in phytoestrogens and very low in fat would reduce your risk of growing a pot belly by alot.

 

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An effective therapy to a pot belly is bi-factorial involving both diet and exercise. A correct combination of the right type of food and the right exercises would get you flat in three months at least. Consult us for a diet plan and fitness regimen to get you that flat tummy you so desire at a very meagre rate.

Enjoy With Caution!!

Chicken and turkey seem to be the mood of this season, especially in Nigeria. It is definitely not my intention to spoil your fun, but I think it’s only wise to know exactly what it is you are putting into your body.

While organically and ethically raised animals are always a better option than not, there’s still some reasons chicken is not so healthy and here are a few;

*High in protein

If you’re looking for a great source of lean, low fat protein, this bird is the word. The protein in chicken lends itself to muscle growth and development, and help support a healthy body weight and aid weight loss.

*Natural Anti-depressant

Chicken, like it’s brother, turkey, is high in amino an acid called tryptophan; a precursor of serotonin the body’s happy hormone. It does not only make you happy, it helps you sleep.

*Prevents Bone Loss

It prevents osteoporosis and arthritis. This is credited to the protein content.

*High Protein Content:

Eating a food high in protein helps to increase the feeling of satiety and make you feel fuller for a longer period. Getting enough protein ensures maintenance of lean muscle mass and can keep insulin levels stable after meals.

The breast of turkey have less fat and calories than most other cuts of meat. But do not assume that just because a product is made from turkey it is healthier. For example, a burger made from ground turkey can contain just as much saturated fat as beef burger, depending on how much dark meat is included in the ground turkey.

Others:

Turkey also contains the mineral selenium which studies have suggested higher intakes may decrease the risk of colorectal, prostate, lung, bladder, skin, esophageal and gastric cancers.

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Note:

Keep in mind that the amount of protein one consumes at each meal matters, you can only absorb so much at a time. Make sure to have one lean protein source at each meal and spread your intake throughout the day. Other good choices for protein include nuts, fish, eggs, diary, soy and legumes.

The recommended daily intake of protein is 0.75-0.8g/kg ideal body weight/ day. Consult your dietitian for interpretation in dietary terms.

I got hungry last nyt and I made for my fridge.. All that interested me there was a ball of garden egg. Well, I indulged myself in its delight. Jes then it struck me that there was definitely sth about this vegetable that I probably didn’t know, so I went probing. You all know i’m one to share, so here goes

Today’s content is just for the eyes of mature ladies. It consists of the most private plagues of the women folk today “Vaginal thrush”. It tells you virtually everything you need to know about the affliction.

Vaginal thrush also known as candiditis is a very common yeast infection. It is said that three out of four women will have it at some point in their lifetime. The fungus known as Candida Albicans causes 80% out of 90% vaginal yeast infections. It may attack the skin, the folds of the fingers and frequently internal organs like the kidneys or the liver. Normally, the organism exists in these organs and even in the stool and sputum and causes no symptoms until something triggers them into activity.

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I remember back in the day, in the den Okpa was a major delicacy. A sure cure to hunger, palatable with minerals, tea and bread or just like that on the go. In 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.

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The Milk:

Its 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 soy bean. 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 nutritional profile of BGNM is high enough to sustain the growth of probiotics. BGNs are normally boiled and salted, eaten as a relish or roasted, and eaten 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 . 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 nutritional profile of BGNM is high enough to sustain the growth of probiotics. BGNs are normally boiled and salted, eaten as a relish or roasted, and eaten 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.

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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. Hence, it prevents from any damage to the mucus lining of the stomach, it prevents irritation caused to the same due to the carcinogenic substances and hence, it helps in lowering the risk of stomach cancer.

2.) Antimicrobial action

Bambara groundnut milk is more easily acceptable as compared to the milk from other legumes in its species. It is rich in probiotics. Probiotics are microorganisms, which have been claimed to provide health benefits to the humans and animals. When probiotics are delivered in appropriate amount, extend to a benefit of the health of the recipient. These benefits to the recipients are subduing the development and action of the microbes in infection such as:

1. IBS – irritable bowel syndrome

2. Diarrhea

3. IBD – inflammatory bowel disease.

3.) Rich radix 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, which is also a building block of proteins.

4.) Lowers Cholesterol

Lysine is an essential element helping in proper growth, and plays a very important pin the manufacturing of carnitine. Carnitine is a nutrient accountable for breaking down of the fatty acids to provide energy to the body, thus it lowers the cholesterol levels in the blood.

5.) Maintains Healthy Bone

Lysine also aids in the absorption of calcium for the proper growth of the bones in the body. It helps in the genesis of collagen, which is very essential for connective tissue formation, such as tendon, skin, cartilages and bones.

6.) Multi health benefits of Bambara protein

The Bambara groundnut flour is very high in protein. This essential nutrient is used to treat and cure a lot of disorders and diseases in several of the world as a traditional therapeutic treatment.

7.) Fights Kwashiorkor

Bamabara groundnut plays an important role to provide the protein nourishment in the rural areas of many continents for the children. This helps those children to defeat Kwashiorkor, a protein deficiency commonly seen in malnourished children.

*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 used to produce hormone like substance that regulates the wide range of 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 colour, the cream-coloured 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.) Vigna subterranea seeds are reported to have higher antitryptic activity than soybean and the level of activity depends on the variety (landrace) (Tibe et al., 2007). Heat treatments such as boiling or roasting are usually effective in destroying trypsin inhibitors.

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C.) Phytates are found in high proportions in Vigna subterranea seeds and are known to reduce cation availability (Ca 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”. Its been a pleasure. 

MERRY CHRISTMAS!

1.) The average glycemic index of whole wheat bread is about 71, and we all know anything more than 55 (medium G.I foods) is risky for a diabetic or even anyone on a weight loss diet as it raises blood sugar too high. Now, before u guys get me lynched on fibre content of wheat and how it helps reduce the G.I, let’s not forget that often, the form in which wheat is consumed is highly processed and reduced to flour with negligible fibre content as negated by our garri which is quite high in fiber.

2.) the gluten in wheat has also been strongly connected to cancer. Many studies purport the fact that is cancer promoting.

3.) Gluten’s inflammatory effect on the gut causes intestinal cells to be oxidized and die prematurely.

4.) The lectin in wheat also often ends up in circulation which causes leptin resistance and has a similar effect to insulin (cos well, I found out that they have similar structure). Those two factors could promote obesity as leptin and insulin are the two most important hormones as we know, when it comes to regulating weight and energy balance.

5.) Opioid peptides in wheat have been associated with schizophrenia as symptoms are alleviated with withdrawal from wheat.

6.) wheat germ agglutinin, in recent research has been shown to cause a depletion in vitamin D stores which could lead to deficiency and it’s accompanying issues (which of course includes a weakened immune system and a vulnerability to infectious diseases).

So before u advice that man/woman to go on a full wheat diet for whatever reason, think twice. I mean, i’m nt saying that having wheat every once in a while wld kill but we know that when we advice diabetics/ even hint at any food as allowed, they virtually kill themselves with it.

Garri should be allowed in their diet as well as wheat; the watch word of every diabetes management should be LIBERALITY IN MODERATION!.. arguments, corrections and additions are welcome here, Thank You!

UNRIPE PLANTAIN IS HIGH IN IRON:

This is a misconception that has misled many people into consuming loads of unripe plantain. Plantain has been found to contain mostly starch (complex carbohydrate) and a meagre iron content of 0.5 mg/100g raw weight of unripe plantain.

BEANS IS HIGH IN PROTEIN:

Many diabetics have been led to believing that cowpea (vigna ungiculata) contains low carbohydrate, thereby being effective in glycemic control. Beans contains 60g/100g carbohydrate, dwarfing it’s protein content of 22g/100g raw weight.

SUGAR IS ENTIRELY BAD FOR YOU: Simple sugar (glucose) apart from being the fastest and simplest form of energy for physical work, is also the only form of energy which the brain can use in mental activity. Moderation is the watch word here as an excess can lead to reserve storage as subcutaneous fat.

CHOCOLATE IS A KILLER FOOD: Chocolate from cocoa has been bad-mouthed as the chief cause of obesity and cardiovascular diseases. In the actual sense, dark chocolates:

A.) Cocoa is high in HDL which lower cholesterol by antagonizing and preventing the oxidation of LDL, thereby preventing cardiovascular diseases and reduces tension in the bloodvessels. It also increases insulin sensitivity. Observational studies have revealed a lower risk of heart related diseases in people that consumed chocolate regularly.

B.) Flavonols contained in cocoa protect the skin against sun-induced damage, improves blood flow to the skin and increases skin density and hydration.

C.) Cocoa may also significantly improve cognitive function in the elderly with mental impairment..It also contains stimulant substances such as caffeine and theobromine which can be a reason chocolate increases brain function on the short termm.

D.) Dark chocolates are loaded with organic compounds that are biologically active and function as antioxidants such as polyphenol, flavonols, catechin and selenium which protect the cells against oxidative damage.

E.) Dark chocolate is also a rich source of minerals such as iron (67% RDA), magnesium (58% RDA), manganese(98% RDA), copper ( 89% RDA), zinc, phosphorus and potassium per 100 grams. It also is a high source of energy, throwing 600 Kcal/100g into the circle which could yield enormous reserve if consumed in excess, so BE GUIDED!!