Good health has to do with general physical and mental well- being in a person. It is necessary for us to understand and maintain this state of well-being in order to have our bodies for us to understand and maintain this state of well – being in order to have our bodies function at optimal level. This can be achieved through healthy eating, which simply means eating a balanced diet. It s important that we make an effort to follow a healthy diet, and if possible, a weight loss programme.
HOW TO DIET FOR WEIGHT LOSS/WEIGHT MANAGEMENT
You can opt for either a crash, or a steady progressive diet programme. While the former gives faster results, the latter gives long term but sure results.
The crash programmes are usually used to kick start diet programmes. A good diet programme should provide enough nutritional value to make it healthy enough. Being on a diet should not prevent you from eating enough food throughout the day. Eat balanced meals made up of five small meals, spread out through the day.
For positive results, you must change your attitude towards food, and do away with bad eating habits. All foods are necessary for good health, only if eaten in the right proportion and in the right way.
A balanced meal should be approximately in the following proportion – carbohydrates 50%, protein 30% fats 20%.
Breakfast can comprise of cereals, or slice of whole wheat bread with egg white/few sardines or four akara balls/ moi-moi [bean meal] with Nigerian pap as well as honey, low or non – fat / milk, fresh fruits and juices.
Lunch: assorted soups, grilled or boiled chicken, fish, lean beef with salads or whole wheat bread/crackers; as well as fresh fruit/ juices, low or non – fat milk/diet coke. Small portions of healthier carbohydrates like plantain, yam potatoes, eko [corn meal] can be eaten with plenty of vegetable soup [Nigerian].
Dinner: assorted soups, salads or good portion of lean protein as well as fruits/ juices. All foods should be eaten in small quantities.
SNACKING THE HEALTHY WAY
Snack mainly on your essential fruits, vegetable as well as juices, yogurt and low or non – fat milk. With this diet programme, you can lose 1kg in 2 weeks
Friday, October 29, 2010
Thursday, October 28, 2010
DIETING ON NIGERIAN FOODS
Even though most Nigerian diets consist mainly of carbohydrates, you can still eat and stay trim n Nigerian foods. The secret is making the right choices and counting your calories. It is wiser to stick to the healthier carbohydrate and low calorie foods.
The following diet menu is a guide on a weight loss programme.
BREAKFAST: 1. Bowl of cereal [oats, cornflakes, pap [corn cereal]; one boiled egg white.
2.1 slice of whole wheat bread with boiled egg white/ 2 sardines.
3.3 -4 akara balls/one moimoi, pap.
Use honey instead of sugar. All options should be accompanied with low/non-fat milk, glass of fresh orange/grape fruit juice/one apple /slice of pine apple; tea/water.
LUNCH: 1. 2 dishing spoons boiled beans/brown/black eyed peas, or one moimoi or ½ medium unripe /half ripe plantain or ½ medium sweet potato.
2.One boiled/roasted /half – ripe plantain.
3.One slice yam/ sweet potato/ 2 eko agidi [corn-meal].
4.Two dishing spoons of unripe plantain/yam pottage .
Since it is unwise to deprive yourself of some of your favorite foods, some of the less healthy carbohydrates can be eaten. 2 dishing portions of rice,/ a small wrap of garri/ pounded yam/ semovita/ few cuts of fried ripe plantain, cake, ice cream can be eaten ONLY once a week.
Meals should be accompanied with good portion of no-fat beef, fish, chicken, low fat tomato stew/vegetable soup, fresh fruit/ fruit juice, low fat milk/diet coke/water.
DINNER: 1. Chicken beef or fish pepper soup.
2.3 -4 akara balls/one moimoi
3.Vegetable salads, fruit salad.
4.1 slice whole wheat bread/few crackers.
All meals should be accompanied with beef, chicken or fish; water, fruit, fruit juice, low fat milk.
Use French dressing for salads instead of salad cream/mayonnaise.
If you stay up late and feel you are peckish, snack on fruits/fruit juice, vegetable, tea, cereal.
To ensure that you have your essential minerals, vitamins, eat your vegetable/fruit salad/fruit/fruit juice before tour main meal. This way you will half- fill your stomach with fruits and vegetables so that you do not have too much space for carbohydrates and high calorie proteins. You are thus ensuring that you have your –oxidants to fight diseases in your body. You are sure to loose at least 1kg every fortnight, if you stick to this diet programme.
The following diet menu is a guide on a weight loss programme.
BREAKFAST: 1. Bowl of cereal [oats, cornflakes, pap [corn cereal]; one boiled egg white.
2.1 slice of whole wheat bread with boiled egg white/ 2 sardines.
3.3 -4 akara balls/one moimoi, pap.
Use honey instead of sugar. All options should be accompanied with low/non-fat milk, glass of fresh orange/grape fruit juice/one apple /slice of pine apple; tea/water.
LUNCH: 1. 2 dishing spoons boiled beans/brown/black eyed peas, or one moimoi or ½ medium unripe /half ripe plantain or ½ medium sweet potato.
2.One boiled/roasted /half – ripe plantain.
3.One slice yam/ sweet potato/ 2 eko agidi [corn-meal].
4.Two dishing spoons of unripe plantain/yam pottage .
Since it is unwise to deprive yourself of some of your favorite foods, some of the less healthy carbohydrates can be eaten. 2 dishing portions of rice,/ a small wrap of garri/ pounded yam/ semovita/ few cuts of fried ripe plantain, cake, ice cream can be eaten ONLY once a week.
Meals should be accompanied with good portion of no-fat beef, fish, chicken, low fat tomato stew/vegetable soup, fresh fruit/ fruit juice, low fat milk/diet coke/water.
DINNER: 1. Chicken beef or fish pepper soup.
2.3 -4 akara balls/one moimoi
3.Vegetable salads, fruit salad.
4.1 slice whole wheat bread/few crackers.
All meals should be accompanied with beef, chicken or fish; water, fruit, fruit juice, low fat milk.
Use French dressing for salads instead of salad cream/mayonnaise.
If you stay up late and feel you are peckish, snack on fruits/fruit juice, vegetable, tea, cereal.
To ensure that you have your essential minerals, vitamins, eat your vegetable/fruit salad/fruit/fruit juice before tour main meal. This way you will half- fill your stomach with fruits and vegetables so that you do not have too much space for carbohydrates and high calorie proteins. You are thus ensuring that you have your –oxidants to fight diseases in your body. You are sure to loose at least 1kg every fortnight, if you stick to this diet programme.
Tuesday, October 26, 2010
CALORIE COUNTING – NIGERIAN FOODS
I am going to focus on common foods eaten mainly by Nigerians. A chart, designed to help you with your weight loss programme, is provided. You see fro yourself which foods are low in calories and know what choices to make in your journey to good health and body. In no time, you will be able to control what you eat. An average woman needs about 2000 calories, while an average man needs 2500 calories for the body to function effectively. If the body does not consume enough calories, this can result in organ damage, while consuming large quantities of calories causes the excess food to be stored as fat in the body. This eventually results in obesity. Calorie counting guides you on what to eat and what not to eat.
This chart is not exhaustive. It gives you some common foods in columns ranging from 05/10 to 300 calories.
Calories:
05/10: 1 med cucumber; 1 cup spinach [green]; 1 small sachet skimmed milk;, 6 spring onions; 10 sprigs of parsley.
15: 1 egg white; 1 lemon, 1 sweet pepper [red/green].
20: 1 cup cabbage [¼ small cabbage]; 1 cup mushroom; 1 hot chili pepper;, 1 large onion.
25: 5 med garden eggs [egg plant]; 1 large tomato; 1 cup pumpkin leaves [ugu]; 1 .
cup green beans; 1 slice pineapple; 1 pawpaw.
30/35: 1 med carrot; 1 tangerine [35].
40/45: 1 tablespoon sugar [45]; 1 slice water lemon [40].
50/55: 1 tablespoon jam [55]; 1 grapefruit.
60/65: 1 apple, 1 egg yolk, 1 tablespoon honey [65], 1 slice wheat/white bread [65],
1 plain pancake, 1 orange.
70/75: 1 head lettuce; 1 6oz grilled chicken; 1 drumstick [75]; 1 tablespoon margarine spread [70]
80/85: 1 med mango [85]; chicken tomato stew [1 cup 85]; 8 oz non – fat milk [88].
90/95: 1 boiled egg [90]; 1 tablespoon peanut butter [90]; 1 glass grape fruit juice [95]
100/125: 1 banana [105]; 1 tablespoon butter [100]; 3 oz grilled fish [120], 1 piece raw
coconut [100]; 1 oz cornflakes[110]; 1 chicken frankfurters [105]; 1 portion 40 grams, 1 packet instant oats [105]; 2 sardines [130]; 10 potato chips [105]; 8 oz low fat yoghurt [125].
150/160: 1 med sweet potato [160]; 12 fl oz reg. beer [150]; 1 cup black eyed peas [190] cooked [½ cup [95]; 1 cup macaroni/spaghetti [155]; 1 unripe plantain [180], 1 Irish potato [120]; 3oz grilled bacon [165]; 1 piece fruit cake [165]; 1 cup full cream milk [167].
200: 3 oz lean beef [240]; 1 cup white rice [230]; 1 cup brown rice [225]; 3 oz ham [225]; 1 doughnut [235].
300: 3 oz corned beef [340]; 3 oz fried turkey/chicken [300]; 30z sausage [300]; 1 cup potato salad [340].
This chart is not exhaustive. It gives you some common foods in columns ranging from 05/10 to 300 calories.
Calories:
05/10: 1 med cucumber; 1 cup spinach [green]; 1 small sachet skimmed milk;, 6 spring onions; 10 sprigs of parsley.
15: 1 egg white; 1 lemon, 1 sweet pepper [red/green].
20: 1 cup cabbage [¼ small cabbage]; 1 cup mushroom; 1 hot chili pepper;, 1 large onion.
25: 5 med garden eggs [egg plant]; 1 large tomato; 1 cup pumpkin leaves [ugu]; 1 .
cup green beans; 1 slice pineapple; 1 pawpaw.
30/35: 1 med carrot; 1 tangerine [35].
40/45: 1 tablespoon sugar [45]; 1 slice water lemon [40].
50/55: 1 tablespoon jam [55]; 1 grapefruit.
60/65: 1 apple, 1 egg yolk, 1 tablespoon honey [65], 1 slice wheat/white bread [65],
1 plain pancake, 1 orange.
70/75: 1 head lettuce; 1 6oz grilled chicken; 1 drumstick [75]; 1 tablespoon margarine spread [70]
80/85: 1 med mango [85]; chicken tomato stew [1 cup 85]; 8 oz non – fat milk [88].
90/95: 1 boiled egg [90]; 1 tablespoon peanut butter [90]; 1 glass grape fruit juice [95]
100/125: 1 banana [105]; 1 tablespoon butter [100]; 3 oz grilled fish [120], 1 piece raw
coconut [100]; 1 oz cornflakes[110]; 1 chicken frankfurters [105]; 1 portion 40 grams, 1 packet instant oats [105]; 2 sardines [130]; 10 potato chips [105]; 8 oz low fat yoghurt [125].
150/160: 1 med sweet potato [160]; 12 fl oz reg. beer [150]; 1 cup black eyed peas [190] cooked [½ cup [95]; 1 cup macaroni/spaghetti [155]; 1 unripe plantain [180], 1 Irish potato [120]; 3oz grilled bacon [165]; 1 piece fruit cake [165]; 1 cup full cream milk [167].
200: 3 oz lean beef [240]; 1 cup white rice [230]; 1 cup brown rice [225]; 3 oz ham [225]; 1 doughnut [235].
300: 3 oz corned beef [340]; 3 oz fried turkey/chicken [300]; 30z sausage [300]; 1 cup potato salad [340].
Monday, October 25, 2010
SPECIMEN MENU FOR DIETING
Normal progressive Diet Programme [2000 calories]
BREAKFAST: 1.5oz cereal [110] * [1 helping=42 grams]; 2 egg white [30] [1 egg white [15];, 1 glass of orange juice [110]; 8 oz non – fat milk [88]; 1 tablespoon honey [65]; tea [0]; 1 banana [105] = 508 Calories.
LUNCH: 1 Boiled Unripe Plantain [150]; UGU vegetable soup [150] (3 cups ugu [75); 6 oz fatless beef [480] [3oz =240]; 1 glass fruit juice [95]; 1 apple[60].
= 905 Calories.
DINNER: 6 oz grilled fish [240] 3 oz 120]; pepper soup [150]; plain vegetable salad [150]; 1 glass grape fruit [50]= 590 calories.
508 + 905+ 590 = 2003 calories.
CRASH PROGRAMME [1200 CALORIES]
BREAKFAST: 1.5oz cereal [110] * [1 helping=42 grams]; 1 egg white [15]; 1 glass of orange juice [110]; 8 oz non – fat milk [88]; 1 tablespoon honey [65]; = 388 Calories.
LUNCH: 1 boiled medium sweet potato [160]; low fat stew/vegetable soup [150]; 3 oz grilled fish [120] ; 1 mango [80] = 510 Calories.
DINNER: 1 plain pancake [60]; 1 cup vegetable salad [150]; drumstick [75]; 1 slice pineapple [25] =310 calories.
388 + 510+ 310 = 1223 calories.
If you need to snack, snack on fruits and vegetables. The following are fruits and vegetables and their appropriate calories. 1 Tomato, 5 garden eggs/egg plants, one slice of pawpaw, one slice of pineapple [25 calories], 1 carrot [30 calories], 10 grapes, 1 peach, 1 tangerine [35 calories], 1 slice water melon [40 calories]. Grapefruit, cherries [50], 1 apple/ orange [60], mango [80], 1 cut coconut [100 calories] 1 banana [105 ].
Avoid high calorie foods like cheese [cheddar] 1 oz [115]; ginger ale, 12fl oz [125]; beer [reg], 12 fl oz [150, fruit cake –1 piece [165], 1 doughnut [235]; rice 1 cup [230]; potato salad 1 cup [360].
Resolve today to change the way you think about food. Change your lifestyle, stay healthy, stay trim and live longer! Check your calories, chart and make smart choices everyday, so you do not end eating high calorie foods which you cannot burn off easily.
Generally, increase your fruit and vegetable intake while you reduce your carbohydrate intake to ensure you have your regular supply of anti-oxidants to help fight diseases.
BREAKFAST: 1.5oz cereal [110] * [1 helping=42 grams]; 2 egg white [30] [1 egg white [15];, 1 glass of orange juice [110]; 8 oz non – fat milk [88]; 1 tablespoon honey [65]; tea [0]; 1 banana [105] = 508 Calories.
LUNCH: 1 Boiled Unripe Plantain [150]; UGU vegetable soup [150] (3 cups ugu [75); 6 oz fatless beef [480] [3oz =240]; 1 glass fruit juice [95]; 1 apple[60].
= 905 Calories.
DINNER: 6 oz grilled fish [240] 3 oz 120]; pepper soup [150]; plain vegetable salad [150]; 1 glass grape fruit [50]= 590 calories.
508 + 905+ 590 = 2003 calories.
CRASH PROGRAMME [1200 CALORIES]
BREAKFAST: 1.5oz cereal [110] * [1 helping=42 grams]; 1 egg white [15]; 1 glass of orange juice [110]; 8 oz non – fat milk [88]; 1 tablespoon honey [65]; = 388 Calories.
LUNCH: 1 boiled medium sweet potato [160]; low fat stew/vegetable soup [150]; 3 oz grilled fish [120] ; 1 mango [80] = 510 Calories.
DINNER: 1 plain pancake [60]; 1 cup vegetable salad [150]; drumstick [75]; 1 slice pineapple [25] =310 calories.
388 + 510+ 310 = 1223 calories.
If you need to snack, snack on fruits and vegetables. The following are fruits and vegetables and their appropriate calories. 1 Tomato, 5 garden eggs/egg plants, one slice of pawpaw, one slice of pineapple [25 calories], 1 carrot [30 calories], 10 grapes, 1 peach, 1 tangerine [35 calories], 1 slice water melon [40 calories]. Grapefruit, cherries [50], 1 apple/ orange [60], mango [80], 1 cut coconut [100 calories] 1 banana [105 ].
Avoid high calorie foods like cheese [cheddar] 1 oz [115]; ginger ale, 12fl oz [125]; beer [reg], 12 fl oz [150, fruit cake –1 piece [165], 1 doughnut [235]; rice 1 cup [230]; potato salad 1 cup [360].
Resolve today to change the way you think about food. Change your lifestyle, stay healthy, stay trim and live longer! Check your calories, chart and make smart choices everyday, so you do not end eating high calorie foods which you cannot burn off easily.
Generally, increase your fruit and vegetable intake while you reduce your carbohydrate intake to ensure you have your regular supply of anti-oxidants to help fight diseases.
FUNCTIONAL FOODS
Most diseases in our bodies arise from improper diets. Foods can be used as natural remedy for certain ailments and I believe that adequate nutrition will eventually be the medicine of tomorrow. Here are some foods which may replace the use of drugs in the treatment of diseases.
Recent discoveries in natural medicine indicate that researchers in University of Southampton, UK, may have some close to a cure for breast cancer. Watercress, a plant which boost immunity and promotes longevity, may have the ability to combat the developing cells in breast cancer. In take of this salad leaves interferes with the development of cancer cells and the growing of cells are starved of essential blood and oxygen. This way, damage to the cells and DNA is prevented. This leaf is called OMISURU in Yoruba, a Nigerian language. Other foods with anti-oxidants properties which enable cells defend themselves against damage include – peas, spinach, parsley, broccoli, carrots, red peppers, yellow fruits like mango and apricots; cabbage, cherries, grapes, beans, grape fruits and other citrus fruits, tomatoes, pawpaw, green tea, strawberries, water melon, unprocessed wheat, oats, onions, water.
Food scientists at Florida State University, USA, have come up with evidence to show that WATER MELON can be an effective natural medicine for hypertension. When taken everyday, blood pressure is consequently lowered, thereby helping to prevent or control cardiovascular diseases.
Other foods used as remedy for ailments are as follows:
FOR:
Heart Disease: – apples, bananas, cherries, grape fruit and other citrus fruits, olive
oil, pea nuts, brown rice, green tea, strawberries, tomatoes, onions.
Blood Pressure Problem: Avocado, bananas, mushrooms, pawpaw, lemons.
Diabetes: Avocado, brown rice, oats, olive oil.
Constipation: beans, chili peppers, apples, cabbage, carrots, honey, unprocessed wheat, oats.
Reduction of Cholesterol: oats, mushroom, tomatoes, water melon, unprocessed wheat, low fat yoghurt, onions, peanuts.
Building up immunity: oranges and other citrus fruits, yoghurt.
Bone problem: pine apple, yoghurt, sweet potato, banana.
Poor eyesight: sweet potatoes, pawpaw, carrots, grapes.
Prostrate problem: tomatoes, water melon, peanuts.
Ulcers: Yoghurt, honey.
Wounds: Honey.
Weight Loss: Olive oil, peanut, water melon, water, green tea, grapefruit and other citrus fruits.
Colds: pine apple, ginger, citrus fruits.
Mood swings: sweet potato, honey, milk.
Bacteria: onions, garlic, chili peppers.
Kidney stones: brown rice, water, grapes.
Loss of energy: honey, bananas.
Alzheimer: pawpaw
Memory Loss: pawpaw, strawberries.
Skin problems: oranges, ginger, apples.
Warts: pineapple.
Stress: strawberries, honey, milk.
Hangover: banana, honey and milk shake.
Stubborn cough: bananas, ginger, citrus fruits.
Hemorrhoids: beans.
Sore throat: Chilli pepper
Diarrhoea: apples, bananas.
Sinuses Chilli peppers
Poor blood flow: ginger, grapes.
Recent discoveries in natural medicine indicate that researchers in University of Southampton, UK, may have some close to a cure for breast cancer. Watercress, a plant which boost immunity and promotes longevity, may have the ability to combat the developing cells in breast cancer. In take of this salad leaves interferes with the development of cancer cells and the growing of cells are starved of essential blood and oxygen. This way, damage to the cells and DNA is prevented. This leaf is called OMISURU in Yoruba, a Nigerian language. Other foods with anti-oxidants properties which enable cells defend themselves against damage include – peas, spinach, parsley, broccoli, carrots, red peppers, yellow fruits like mango and apricots; cabbage, cherries, grapes, beans, grape fruits and other citrus fruits, tomatoes, pawpaw, green tea, strawberries, water melon, unprocessed wheat, oats, onions, water.
Food scientists at Florida State University, USA, have come up with evidence to show that WATER MELON can be an effective natural medicine for hypertension. When taken everyday, blood pressure is consequently lowered, thereby helping to prevent or control cardiovascular diseases.
Other foods used as remedy for ailments are as follows:
FOR:
Heart Disease: – apples, bananas, cherries, grape fruit and other citrus fruits, olive
oil, pea nuts, brown rice, green tea, strawberries, tomatoes, onions.
Blood Pressure Problem: Avocado, bananas, mushrooms, pawpaw, lemons.
Diabetes: Avocado, brown rice, oats, olive oil.
Constipation: beans, chili peppers, apples, cabbage, carrots, honey, unprocessed wheat, oats.
Reduction of Cholesterol: oats, mushroom, tomatoes, water melon, unprocessed wheat, low fat yoghurt, onions, peanuts.
Building up immunity: oranges and other citrus fruits, yoghurt.
Bone problem: pine apple, yoghurt, sweet potato, banana.
Poor eyesight: sweet potatoes, pawpaw, carrots, grapes.
Prostrate problem: tomatoes, water melon, peanuts.
Ulcers: Yoghurt, honey.
Wounds: Honey.
Weight Loss: Olive oil, peanut, water melon, water, green tea, grapefruit and other citrus fruits.
Colds: pine apple, ginger, citrus fruits.
Mood swings: sweet potato, honey, milk.
Bacteria: onions, garlic, chili peppers.
Kidney stones: brown rice, water, grapes.
Loss of energy: honey, bananas.
Alzheimer: pawpaw
Memory Loss: pawpaw, strawberries.
Skin problems: oranges, ginger, apples.
Warts: pineapple.
Stress: strawberries, honey, milk.
Hangover: banana, honey and milk shake.
Stubborn cough: bananas, ginger, citrus fruits.
Hemorrhoids: beans.
Sore throat: Chilli pepper
Diarrhoea: apples, bananas.
Sinuses Chilli peppers
Poor blood flow: ginger, grapes.
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