Lutgard Musiime - THE NUTRITIONIST

Get to know me, 2023 edition. Happy new year

January 11, 2023

Five days as I write this into the new year and the year does not look bad at all. For me at least. I wonder how your new year is going. Resolutions are still in their happy season for many, big ambitions and dreams are high up there and I love it. I honestly love the beginning of the year because it is a time for us to rewrite our stories, and dream afresh. It is an opportunity to make it better and that makes the highlight for me.

I started off the year appearing on a friend’s youtube channel chatting about what I love and do best, nutrition but in that conversation, there was so much more than nutrition in itself. (You can watch it here)

While watching the episode for the first time as Murriel asked who I was got me thinking of the metamorphosis we all go through in our lifetime. I am definitely not who I was five or three years ago. The facts don’t change but there are aspects that do and that is the purpose of this blog today. I have interfaced with so many new people along my path and it is only fair to connect with them while reconnecting with the old. I hate vulnerability but I am a work in progress and this is proof.

Ladies and gentlemen, get to know me;

1. Where is your happy place?

My happy place is food. I honestly love good food and I always have. A friend once asked where all my food goes but yes food is definitely top on the list and I will add travel as a bonus

2. What’s your favorite birthday dessert?

I do not like dessert because I missed the sweet tooth.

3. What is one thing you still have from when you were little?

My chair. I have a purple chair that I used when I was as little as 4 years that has become a family treasure.

4. What career did you dream of having as a kid?

The career I had was to be a doctor thanks to my love of science, besides that is almost all we knew. Professional careers were not as varied as they are now. I make mention the reason this changed in my book – Differently Abled Nutrition and also hint at it in this video

5. What is the worst sound in the world to you?

This has got to be the sound of a snore, and no offense to anyone that does, that sound just irritates me. I will also add the sound of squeaking brakes to this list as a bonus.

6. If you could make up a holiday, what would it be named?

“Lutgard on the loose” is what I would name it. I have not had a holiday in a while and I badly need one where I do not have to care for the report that I have not done

7. What is your own personal kryptonite?

My personal kryptonite is anyone disrespecting another in any shape or form.

8. If you were to give one book to all of your friends, what would it be?

My labor of love most definitely, Differently Abled Nutrition by Lutgard Musiime

Make mealtime easier for your differently abled child

9. What object do you lose the most?

This has got to be umbrellas. Each time I use it and rest it anywhere, I forget it when I get up

10. Morning person or night owl?

I am a blend so it depends. I have no problem with both and I am comfortable so I will have seasons where either features.

11. How many people are in your family?

We are 4, my mother, two brothers, and I.

12. What show on Netflix (or Hulu/Disney) have you binge-watched the fastest?

Harry and Megan documentary, I always watched minutes after being released

Harry & Meghan Documentary Part 2, Release Date and Photos - Netflix Tudum

13. If you were to enter a photography competition, what would you take pictures of?

Pictures of me. I love taking mine to marvel upon this wonderful God’s masterpiece

14. Do you consider yourself a risk-taker?

Yes, I would.

15. What has turned out to be a huge silver lining in your life?

The career path I ended up taking

I will stop here, feel free to add other questions in the comment section, I will be happy to answer.

The year has just started, do not carry the burdens of the previous year into the new one. Be free, child. Here is an opportunity to reinvent the wheel. Give faith a chance and let us make this year what we want to make it.

I wish you the best of luck in 2023.

See you next Wednesday

Nutrition, Recipes

Nuts for Less: 10 Budget-Friendly Ideas

March 13, 2024

Nuts are not just tasty snacks; they’re also incredibly nutritious additions to meals. Packed with protein, healthy fats, fiber, vitamins, and minerals, nuts offer numerous health benefits. Incorporating them into your meals can elevate both the flavor and nutritional profile of your food. Even on a tight budget, there are plenty of creative ways to enjoy nuts in your daily meals. budget-friendly methods to incorporate nuts into your meals, ensuring you maximize their nutritional potential without compromising on taste or affordability.

Importance of Adding Nuts to Meals: Nuts are nutritional powerhouses, offering an impressive array of health benefits. Their high protein content makes them an excellent source of essential amino acids, crucial for muscle repair and growth. Moreover, the healthy fats in nuts, such as monounsaturated and polyunsaturated fats, support heart health and cognitive function while providing long-lasting energy. Nuts are also rich in dietary fiber, promoting digestive health and aiding in weight management by enhancing satiety. Additionally, they boast an array of vitamins and minerals, including vitamin E, magnesium, and zinc, which play vital roles in immune function, energy production, and overall well-being. By incorporating nuts into your meals, you’re not only enhancing flavor but also enriching your diet with essential nutrients that support optimal health and vitality.

Going Nuts in the Middle East! - Organic Boosting

10 Ways to Incorporate Nuts into Every Meal, Even on a Tight Budget:

1. Start Your Day with Nutty Porridge: Prepare a warm bowl of millet or maize porridge and sprinkle roasted peanuts or groundnut paste on top. This adds a delicious nutty flavor and boosts the protein content of the meal.
2. Make Homemade Peanut Butter: Roast peanuts in a pan until golden brown, then grind them using a simple hand-cranked mill or mortar and pestle. Spread the homemade peanut butter on bread or mix it into breakfast porridge for a nutritious start to the day.
3. Add Crunch to Stir-Fries with Peanuts: Incorporate roasted peanuts into vegetable stir-fries for added texture and flavor. Simply chop the peanuts by hand and toss them into the pan with the vegetables and spices.
4. Enhance Rice Dishes with Simsim Seeds: Toast Simsim seeds in a dry pan until fragrant, then sprinkle them over cooked rice dishes like pilau or plain rice. Simsim seeds add a nutty crunch and a boost of calcium to the meal.
5. Top Salads with Cashews: Crush roasted cashews and sprinkle them over fresh vegetable salads. Cashews provide a creamy texture and a rich flavor that complements the crispiness of the vegetables.
6. Make Nutty Pancakes: Mix finely ground peanuts or simsim seeds into the dough when making pancakes. This adds a unique nutty flavor and increases the protein content of the bread.
7. Thicken Soups with Groundnuts: Blend roasted peanuts with a bit of water to create a thick paste, then stir it into soups for added creaminess and flavor. Groundnuts also increase the protein content of the soup.
8. Sprinkle Peanuts on Fruit Salads: Chop roasted peanuts and sprinkle them over fresh fruit salads for added crunch and protein. Peanuts pair well with sweet fruits like pineapple, mango, and banana.
9. Bake Peanut Butter Cookies: Mix roasted peanut butter with flour, sugar, and eggs to make simple and delicious peanut butter cookies. Bake them in a charcoal oven or on a stovetop charcoal burner for a homemade treat.
10. Create a Nutty Snack Mix: Combine roasted peanuts, simsim seeds, and dried fruit like raisins or bananas to make a nutritious snack mix. Portion it into small bags for a convenient and satisfying snack on the go.

Incorporate nuts into your meals to unlock their full nutritional potential without stretching your budget. From breakfast to dinner and everything in between, nuts will offer you a versatile and affordable way to enhance the taste and healthfulness of your meals. So don’t hesitate to experiment with these ideas and discover new ways to enjoy the incredible benefits of nuts in your everyday cooking.

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Nutrition, Recipes

Unlocking Jackfruit Seeds’ Hidden Power

March 11, 2024

So often, it has occurred to me that my mother even today tells much of her youth days. Among them, was after a family shared a jackfruit at about midday while they were relieved of the morning duties as they went digging.

She says that often the seeds were collected and roasted by the embers of the fireplace. These were then cooled and eaten. These she enjoyed for the aroma and the crunchiness that came after preparation. That was the case, of a country-sider closing to the late decades of the nineteenth century. The times have since moved on, a great range. This is in the world population, technological advancements and expectations of the trends.

How to reduce food waste at home | Eufic

There has been an exponential increase in the world’s population in the very recent past. World governments have therefore put the specialists in the food industry on task to broaden the food pool.

One of those convenient resorts has been food waste. For plant food waste commonly under consideration includes stalks, seeds, peelings, leaves and epicarps. These have been reported to contain a significant amount of nutrients that are vital for optimal health. These are therefore important in conveying antidiabetic, antihypertensive, anticarcinogenic and antiatherosclerotic benefits to the consumers.

Jackfruit Seeds Tropical Flower Jackfruit Tree WORLDS LARGEST FRUIT Organic | eBay

Jackfruit seeds, being a waste, are a cheap rich source rich in starch, protein and dietary fibre. They are also rich in minerals such as magnesium, calcium, iron, manganese, phosphorus and potassium. Jackfruit seeds have substantial amounts of vitamins.

This is also in addition to improving the sensory properties of the food products. These include taste, aroma and mouthfeel. Jackfruit seed flour also has desirable pasting properties important in the food processing industry that can also be utilized in day-to-day food preparation.

Owing to the above nutrient profile, there are a range of means by which they have been incorporated into foods. The means of preparation has in many cases been slicing followed by drying. Oven drying is the best to be employed at a temperature of 60 to 70°C for 24 hours. This is often followed by roasting for close to one hour. These being hard at this stage of preparation, they are then finely milled.

How to make easy baked jackfruit seed crackers - Dice n Cook

The jackfruit seed flour is then incorporated into a range of food products to raise their health benefits. The foods are very basic recipes that can be performed at home with minimal technology.

The common flours such as those of maize, soybean, cassava and millet can be fortified with jackfruit seed flour. These can then be utilized for the desired food products. These include a range such porridges and pastries such as breads, biscuits, daddies and cookies. This is in addition to the commonly consumed beverages such as fruit juices and dairy products such as milk and yoghurt. The is a great possibility of developing a jackfruit seed flour-based fermented beverage. This comes along with additional probiotics (beneficial live microorganisms) that are functional in human health.

The jackfruit seed flour, for its distinctive aroma, can also be utilized can be used as a hot-water spice. About a levelled tablespoon of jackfruit seed powder added to a 500-millilitre vessel could serve well for a beverage. The product has a comparable acceptability to tea, ginger, cinnamon and chocolate when used to spice hot water.

How times revolve only to lead us to where we have been. This called us to reconsider a renewed conscience of the sources of nourishment. This is because a great range is wasted in much that we have wasted and yet well composed of nutrients that are vital for human health.

The author of the article is a student of Bachelor of Science in Human Nutrition at the Department of Food Technology and Nutrition at Makerere University.

Name: Dickson Mukisa

Email: dicksonmukisaa@gmail.com

Telephone number: +256 742185410

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Lifestyle, Nutrition

Dear Woman, 10 gifts for you, read this.

March 8, 2024

Dear Woman, these 10 facts have been specially thought of, and in honor of International Women’s Day, here are some key nutrition facts that are particularly important for women’s health.

Happy International Women's Day 2023: Date, Theme, History, Significance, Interesting Facts, and Everything You Must Know

Do you have a female important in your life worth this honor? Share this with them:

Iron Intake: Women need more iron than men due to menstrual blood loss. Iron is essential for producing hemoglobin, which carries oxygen in the blood. Good sources of iron include lean meats, poultry, fish, beans, lentils, tofu, fortified cereals, and dark green leafy vegetables.

2. Calcium Needs: Women are at a higher risk of osteoporosis, a condition characterized by weak and brittle bones. Adequate calcium intake is crucial for building and maintaining strong bones and teeth. Good sources of calcium include dairy products, green leafy vegetables, and fish (silverfish in particular because of the opportunity to eat the bones).

3. Folate/Folic Acid: Folate is essential for women of childbearing age as it helps prevent neural tube defects in babies during early pregnancy. Folic acid is often recommended before and during pregnancy. Good sources of folate include leafy green vegetables, citrus fruits, beans, peas, and fortified grains.

4. Omega-3 Fatty Acids: Omega-3 fatty acids play a role in heart health, brain function, and reducing inflammation. They may also help alleviate menstrual pain and improve mood. Fatty fish is an excellent source of omega-3s. In plant sources find it in flaxseeds and chia seeds.

5. Vitamin D: Vitamin D is important for bone health and immune function. Good dietary sources include dairy products, fatty fish, egg yolks, and fortified cereals. Do not forget to add sunlight exposure to the mix. It is also a natural source of vitamin D.

Happy Black Women At Every Age Reveal The Small Acts That Brought Them Big Joy | Essence

6. Protein: Protein is essential for maintaining muscle mass, supporting immune function, and hormone production. Adequate protein intake is particularly important for women during periods of growth, such as adolescence, pregnancy, and breastfeeding. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.

7. Hydration: Staying hydrated is crucial for overall health, including digestion, skin health, and temperature regulation. Women should aim to drink plenty of fluids throughout the day, primarily water. Factors such as physical activity level, climate, and pregnancy may increase fluid needs. Be sure to be cognizant of that.

8. Healthy Fats: Including sources of healthy fats in the diet, such as avocados, nuts, seeds, olive oil, and fatty fish, is important for hormone production, brain function, and absorption of fat-soluble vitamins.

9. Limiting Added Sugars and Processed Foods: Excessive intake of added sugars and processed foods can contribute to weight gain, inflammation, and various chronic diseases. Opt for whole, minimally processed foods whenever possible and limit intake of sugary beverages, desserts, and snacks.

10. Listening to Your Body: Each woman’s nutritional needs vary based on factors such as age, activity level, health status, and life stage. Paying attention to hunger cues, energy levels, and how different foods make you feel can help guide your dietary choices for optimal health

I hope this helps some woman out there. You are special.

Premium Photo | A happy senior black woman portrait face

Happy Women’s day to you and yours

Nutrition

Disability Nutrition: Creating an Adaptive Eating Guide

January 22, 2024

Nutrition plays a critical role in the lives of individuals with disabilities. For these especially children, providing adequate nutrition is not just a necessity but also a challenge that demands creative and adaptive solutions. Various challenges related to nutrition make feeding an uphill task for many, such as difficulty in chewing or swallowing, chocking, aspiration to mention but a few. Their limited movement affects their ability to effectively feed however nutritious food may be necessitating modifications based on each individual’s needs and type of disability. It is therefore paramount to recognize these unique needs and address them with compassion and understanding to ensure that everyone has access to proper nutrition.

Adaptive Eating Guide

Creating an adaptive eating guide involves collaboration between healthcare providers, nutritionists/dietitians, caregivers, and the individuals themselves (if possible). Here are key strategies that can make a significant difference:

1. Personalized Meal Plans

Every individual’s needs are different, and nutritional plans should be tailored accordingly. Consider the specific limitations, food availability and preferences while designing meal plans.

2. Incorporating Assistive Devices

Innovative assistive devices like adapted cutlery, plate guards, and sippy cups can empower those with motor difficulties to eat independently. Depending on the resource setting, modify the devices and be creative using readily available materials in the homes. (Avoid making it more expensive for the families than it already is)

3. Simplified Meal Preparation

Introducing easy-to-cook meals that require minimal effort and adaptability in the cooking process will ease the burden for the caregivers and ensure timely meals. Ensure the meals maintain a balanced diet.

4. Education and Training

Educational programs about adaptive cooking techniques and nutrition management for caregivers and individuals can forge paths toward self-sufficiency. Organize with those in authority and find the best way to support these individuals and their families.

Embracing Adaptability and Inclusivity

Adaptive eating is more than a list of guidelines; it’s about creating a society inclusive of those with disabilities, especially in areas where scarcity prevails. By focusing on adaptable nutrition strategies, we can ensure that every individual has the means to thrive.

Are you or do you know a nutritionist/dietician looking to dive deeper into disability nutrition or want to craft comprehensive guides? Reach out and find out how to access our full adaptive eating guide. Together, we can foster a world where everyone has access to the nutrition they need and deserve.

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Nutrition

Role of Nutrition in Management and Prevention Spina Bifida and Hydrocephalus

October 3, 2023

October is Spina Bifida Awareness Month and October 25 has been designated World Spina Bifida and Hydrocephalus Day by the International Federation for Spina Bifida and this is space is dedicated to nutrition, we will do just that.

Spina Bifida | NEJM

Nutrition plays a critical role in the management and prevention of spina bifida and hydrocephalus, two congenital conditions that require specialized care.

Spina bifida and hydrocephalus are neural tube defects resulting from incomplete closure of the fetal neural tube during early pregnancy (the baby’s brain and spine do not form properly during pregnancy). While genetics play a role, proper nutrition, particularly during the prenatal period, is essential in reducing the risk of these conditions. What a mother eats during this period has a very big bearing on a child’s risk for these conditions. Adequate intake of folic acid, a B-vitamin found in green leafy vegetables, fortified cereals, and supplements, is crucial. Folic acid supplementation before and during pregnancy can significantly lower the risk of neural tube defects, (all this is explained later).

Hydrocephalus | Water on the Brain | MedlinePlus

Parents of children born with spina bifida and hydrocephalus face unique nutritional challenges. These conditions often require specialized diets and feeding methods due to difficulties with digestion, absorption, and oral motor control. Nutrient deficiencies, particularly in vitamins and minerals like vitamin D, calcium, and iron, can occur. Ensuring proper nutrition can be a daily struggle, and parents may seek guidance and support.

Proper nutrition can help reduce the risk of these conditions during pregnancy and improve the quality of life for individuals living with them.

Here’s why nutrition is important and which nutrients are essential:

Prevention is better than cure they say. There are some key nutrients and dietary considerations for mothers to prevent the occurrence of spina bifida and hydrocephalus in their children, however if the child already has the condition, some of these too can apply.

Folic Acid:

Folic acid is a critical nutrient in the prevention of neural tube defects. Don’t wait until you conceive. Women planning to conceive should aim for at least 400 micrograms of folic acid daily. Foods rich in folic acid include spinach, broccoli, fortified cereals, and legumes. This applies for those who are already pregnant too. Should you opt to use supplements, be sure to seek the guidance of a medical personnel.

Calcium and Vitamin D:

Calcium and vitamin D are vital for bone health. Children with spina bifida usually have reduced mobility, putting them at risk of bone-related issues. Ensuring an adequate intake of calcium-rich foods like dairy products, fortified plant-based milks, and green leafy vegetables will be helpful. Vitamin D is essential for calcium absorption and can be obtained from sunlight exposure and supplements if necessary.

Vitamin B12:

Vitamin B12 works in conjunction with folate to ensure proper neural tube closure. A deficiency in either nutrient can increase the risk of neural tube defects. This can found in animal products such as meat, fish, eggs, and dairy are primary sources of vitamin B12.

Iron:

Iron is crucial for preventing anemia. Ensure that children and individuals with spina bifida and hydrocephalus consume iron-rich foods like lean meats, poultry, fish, fortified cereals, beans, and leafy greens. Pairing iron-rich foods with vitamin C-rich foods increases iron absorption, therefore give them fruits alongside their meals.

Fiber:

Fiber helps with digestive health and can prevent constipation, a common issue for among persons with spina bifida. Encourage whole grains, fruits, vegetables, and legumes in the diet. Hydration is equally important for support of proper digestion.

Omega-3 Fatty Acids:

Omega-3 fatty acids are important for brain and nervous system development in the fetus. These also have a positive impact on brain health in individuals with hydrocephalus. You will find this majorly in fatty fish (e.g., salmon, tilapia “mpuuta”), flaxseeds, chia seeds.

Antioxidants (Vitamins C and E):

Antioxidants can help reduce oxidative stress and inflammation in individuals with hydrocephalus, potentially minimizing brain damage. Sources of antioxidants are citrus fruits, berries, nuts, seeds, spinach, and vegetable oils.

Protein:

Adequate protein intake is essential for overall growth and development, including brain development in infants and children with hydrocephalus. Sources of protein include lean meats, poultry, fish, dairy products, legumes, and tofu.

Fluids:

Proper hydration is critical, especially for those with hydrocephalus. Dehydration can exacerbate symptoms. Ensure a steady intake of fluids throughout the day.

Conclusion:

Nutrition plays a pivotal role in the management and prevention of spina bifida and hydrocephalus. Ensuring expectant mothers receive adequate folic acid and providing tailored nutritional support to children born with these conditions can lead to improved outcomes in their unborn babies. A well-balanced diet rich in essential nutrients will ensure healthy fetal development and to support the overall well-being of individuals living with these conditions.

Empowering parents with knowledge about proper nutrition and connecting them with healthcare professionals and dietitians is essential for the well-being of individuals affected by these conditions.

Help someone today by sharing this information in any shape and form.

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