Following a restrictive diet? read this.

March 24, 2023

Many people adopt a restrictive diet for various reasons, such as weight loss, improving their health, or religious and cultural beliefs. While some restrictive diets may offer short-term benefits, they can also have several negative consequences on both physical and mental health in the long run.

What is a restrictive diet?

A restrictive diet is a type of eating pattern that involves limiting or eliminating certain foods or food groups from the diet.

Some common examples of restrictive diets include:

Low-carbohydrate diets: These diets limit or eliminate foods high in carbohydrates, such as bread, pasta, rice, and sugar, in favor of foods high in protein and fat.
Gluten-free diets: These diets eliminate gluten, a protein found in wheat, barley, and rye, to manage celiac disease, gluten intolerance, or other health conditions.
Vegan diets: These diets exclude all animal products, including meat, fish, dairy, and eggs, for ethical, environmental, or health reasons.
Ketogenic diets: These diets are high in fat, low in carbohydrates, and moderate in protein, which forces the body to burn fat for energy instead of carbohydrates.
FODMAP diets: These diets eliminate foods that are high in fermentable carbohydrates, which can trigger digestive symptoms in people with irritable bowel syndrome (IBS).

Consequences of a restrictive diet:

Nutrient deficiencies: Restricting certain foods or entire food groups can lead to nutrient deficiencies. For example, a vegan diet that doesn’t include enough plant-based sources of protein can lead to protein deficiency, while a low-carbohydrate diet can result in a lack of essential vitamins and minerals found in fruits, whole grains, and legumes.
Slower metabolism: Restrictive diets that significantly reduce calorie intake can cause the body to go into starvation mode, which slows down the metabolism. This can make it harder to lose weight and maintain a healthy weight in the long run.
Increased risk of eating disorders: Strict food rules and extreme dietary restrictions can trigger disordered eating behaviors and increase the risk of developing eating disorders such as anorexia nervosa, bulimia nervosa, and binge eating disorder.
Low energy levels: A restrictive diet can lead to low energy levels and fatigue due to insufficient calorie intake and nutrient deficiencies. This can affect daily activities, exercise performance, and overall quality of life.
Mood changes: A restrictive diet can also affect mental health and cause mood changes. Low-carbohydrate diets, for example, have been linked to irritability, mood swings, and depression.
Social isolation: A restrictive diet can make social situations, such as eating out with friends or family, challenging and isolating. This can lead to feelings of anxiety, depression, and loneliness.
Increased risk of chronic diseases: Some restrictive diets that eliminate entire food groups may increase the risk of chronic diseases such as heart disease, cancer, and osteoporosis.

Red flags to look out for when following a restrictive diet

Obsessive thoughts about food and weight: Constantly thinking about food, weight, and body image can be a sign of an unhealthy relationship with food.
Avoidance of social situations involving food: Refusing to attend social gatherings or events that involve food or feeling anxious about eating in front of others may be a sign of a restrictive diet.
Extreme food rules and restrictions: Following strict food rules, eliminating entire food groups, or severely restricting calories can be a sign of a restrictive diet that can lead to nutrient deficiencies, slow metabolism, and disordered eating behaviors.
Feeling guilty or ashamed about eating: Feeling guilty or ashamed about eating certain foods or exceeding a certain calorie limit can be a sign of an unhealthy relationship with food.
Preoccupation with body weight and shape: Constantly weighing oneself, measuring body parts, or obsessing over clothing sizes can be a sign of a restrictive diet that can lead to body dysmorphia and low self-esteem.
Physical symptoms of malnutrition: Nutrient deficiencies, such as anemia, brittle nails, hair loss, and fatigue, can be a sign of a restrictive diet.

If you or someone you know is experiencing any of these red flags, it’s important to seek help from a healthcare professional or a registered dietitian to address any underlying issues and develop a healthy and sustainable eating pattern.

In conclusion, while a restrictive diet may offer short-term benefits, it can have negative consequences on both physical and mental health in the long run. It’s important to adopt a balanced and sustainable eating pattern that meets individual needs and preferences and provides all the essential nutrients needed for optimal health. It’s important to consult with a healthcare professional or a registered dietitian before starting any restrictive diet to ensure that it meets individual nutritional needs and preferences and does not compromise overall health. They can also help you develop an informed healthy and sustainable eating plan.

See you soon

Weight is not an indicator for health

June 8, 2022

Someone once asked me if I could tell whether someone is healthy by just looking at their size. The short answer is no. Weight is not an absolute indicator of health although it is an important factor for health. Weight has to be combined with other measures to fully assess well being.

It is common for us to associate small bodied persons with being healthy and having normal weight compared to the bigger bodied persons. I want to tell you that this can be misleading for many.

There are studies that indicate that weight is not an accurate measure for health. In one study researchers found that almost one-quarter of adults who were classified as “normal” weight, or approximately 16.3 million people nationwide, have indicators for one or more of the risks usually associated with being overweight such as elevated blood pressure or higher levels of triglycerides, blood sugar and cholesterol.

In another study researchers at UCLA and the University of Minnesota evaluated nearly two dozen studies and concluded that there was “no clear relationship between weight loss and health outcomes.” In other words, shedding pounds didn’t meaningfully lower blood pressure, diabetes risk, or cholesterol. In other words equating being heavier with having poor cardiometabolic health and being thin with the opposite is way off the mark.

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What should we consider?

Adopt healthy behaviors

Weight is very important in this journey of health and should never be ignored however it alone is not indicative of health, so nobody can tell whether or not a person is healthy based on their weight solely. Healthy behaviors are more important than the number on the scale. I have seen people who are relatively big but have better fitness levels and lower cholesterol levels than their smaller counterparts. Being physically active, eating nutritious foods, and quitting smoking, socializing enough to avoid isolation, minimizing stress, and managing depression are some of the healthy behaviors that will get you thriving and living longer and not necessarily fitting in those skinny jeans.

Before you run for the slimming teas hear this

Who is guilty for looking at a big bodied person and scoffing, “She/He is so unhealthy.” and you are there feeling sorry or concerned for them? Fitness in most cases is not equal to the shape. There are many big bodied people who are very fit and the numbers that are seen on the scale do not only indicate fat. Muscle too contributes to weight therefore before you go running for the slimming teas, find out what your weight is composed of and adjust accordingly. Talk to a professional and adjust from an informed point of view.

Weight is not just the calories you take in and the ones you lose, it is more complex

Weight is so complex with so many variables involved; genes, ethnicity, medication taken, the environment where you live, mental stability, financial state, how much you sleep all play a role. Concentrating on only the caloric intake can be very misleading if the rest of the factors are not put into consideration.

Together with your healthcare provider you may want to explore all these factors before you ‘kill’ yourself.

Stay away from extremes

Much as I have emphasized that weight in itself is not an indicator for health, extremes either are not good. Being underweight or overweight will land you in a place you would rather not be. Your Body Mass Index (BMI) is a good indicator for health and your weight together with your height will be used. Watch your weight and talk to a professional whenever you catch something off or anything gets concerning.

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In Conclusion

Weight is a contributing factor to health and cannot be ignored but we cannot use it in itself as an indicator for health. It’s no secret that both thin and fat people can develop heart-related problems but also there is a likelihood for a thin person to develop a heart related disease and a fat person does not.

Watch out for your weight but do not get depressed over it, there is more to life than the number on the scale.

See you next Wednesday.

Men your nutrition matters too

April 13, 2022

It is very common for us to concentrate on women and children when it comes to nutrition but did you know men too have specific nutrition needs and it is important for them to pay attention to their nutrition needs. I love to say women have more biological demands on them but men as a population are larger and have more muscle mass than women so their physical demands tend to be more.

Key nutrients men need

Men

Proteins

Who does not want to have muscle, or at least look at muscles. (hallo ladies….) Men and women need good sources of protein in their diets. However, men’s protein needs may be proportionally greater, especially if a man is physically active. Protein is the building block of muscle, so an adequate supply is especially critical for men to maintain their mass and they also provide a long-lasting source of energy, so men feel strong and alert between meals. If you would love to grow your muscles, in addition to muscle building exercises at your favorite gym, you will need to increase their protein levels above the regular daily requirements. (I can help you with that or reach out to your dietitian).

The common practice especially here in Africa is that we turn to carbohydrate-heavy meals in the evening. They are satisfying and taste good no doubt, but men are better off eating the majority of their protein at dinner, because it helps their bodies rebuild muscle tissues overnight.

Calories

Men being more physical than women require more calories than women. The main sources of calories in the diet are carbohydrates, proteins and fats. It is important for one to march their calorie intake with the level of activity. Excess energy (excess calories) are stored in the body as fat and this does not help anyone’s health. A sports man or construction worker will require more calories than a man who has a more sedentary lifestyle like one who works at their desk all day. This important to note.

Calcium

Calcium is very important to men as it is for women and children. It is vital for healthy muscles, nerves, and bones. Osteoporosis is a reality and affects all genders. It is important to make sure your Vitamin D levels are in check because it is necessary for the absorption of Calcium. Your body produces vitamin D when you get 10 to 30 minutes of sunshine each day but some foods like dairy products are fortified with Vitamin D.

Selenium

Selenium is a trace mineral,a critical component for the thyroid gland, which controls your metabolism and growth. It prevents rheumatoid arthritis and heart disease. In men’s nutrition it is particularly important for keeping their reproductive organs functioning properly. Sources of Selenium include many whole grains and dairy products, including milk and yogurt, are good sources of selenium as well as pork, beef, turkey, chicken, fish, shellfish, and eggs contain high amounts of selenium.

Fiber

Men’s overall bigger size necessitates that the average male to have more calories each day than the average female. In addition men’s bodies require more fiber, to help them gradually absorb the nutrients in their food without dramatic peaks and valleys in their energy levels.

The best sources of fiber include vegetables and fruits such as leafy greens, carrots, and peppers which deliver the most fiber and other nutrients without breaking the calorie bank. Fruits too like apples, oranges, bananas and other varieties of fruit great choices since they are high in fiber and nutrients. Black beans, other legumes and whole grains are other healthy, high-fiber foods.

Omega 3 fatty acids

If you hear about fats and cringe in fear for extra pounds please hear me out. Omega-3 fatty acids are essential to your health yet the body can’t produce them on its own. This means you must get these nutrients from food. In men’s health Omega-3s are particularly important because they play an integral role in regulating cholesterol, blood clotting and inflammation. High cholesterol and persistent inflammation contributes to many ailments prevalent in males, like heart disease.

Men we need you alive and healthy please take care of your nutrition.

See you next Wednesday

Has illness robbed you of your appetite?

January 26, 2022

One thing that we have had to learn brutally is that illness knows no friend, everyone is a potential target. Not with the way COVID 19 has been changing face time and again, but I am not here to talk about COVID 19, it is illness in general.

According to the dictionary, illness is a disease or period of sickness affecting the body or mind. If you have been ill before which is most of us if not all of us, you know how this thing messes up your appetite. It is a very frustrating period and the time varies among individuals as well as the type of disease one is battling.

During an illness, the brain chemistry changes as the production of chemicals called cytokines increases. These chemicals drive down appetite in a bid of conserving energy for fighting off illnesses. (1)

When illness robs you of your appetite, it can be sad. Photo; Pixabay.com

Are you wondering what to do for your appetite when illness robs you of it? Here it is;

Go slow on foods of strong odours.

Foods high in fat and sugar are known to induce nausea. Illnesses affect not only a person’s sense of taste but also their sense of smell. When trying to return your appetite following an illness or surgery, try consuming bland foods (foods that are soft, not very spicy, not fried, and low in fiber). Click here to find out what a bland diet is, the foods you should include, and those to exclude for that period. (2)

Please note that as your appetite picks up, you will be able to incorporate more food back into your meals.

Prepare yourself bland foods. *Photo; Pixabay.com*

Use Herbs and Spices

I recently wrote about the top 5 spices everyone needs in their kitchen, stating the benefits these have beyond enhancing taste. Have you read it yet? No? Here it is.

Since time memorial, several naturopathic remedies have been known to stimulate the appetite and these include herbs and spices like garlic, cinnamon, fennel, green tea, ginseng, turmeric, rosemary to mention but a few. Some herbs, spices, and bitters tonics will improve your appetite by aiding digestion and reducing flatulence in turn while making your food more appealing.

These are Bay leaves, rich source of vitamin A, vitamin C, iron, potassium, calcium, and magnesium. *Photo; Pixabay.com*

Eat small meals frequently

Offering smaller frequent meals is one of the easiest ways to return appetite after an illness. Instead of going for 3 main meals, how about you break these into 5 or 6 small meals? Do you know why? If one has a poor appetite, seeing big portions of food can be overwhelming and discouraging, many of us can attest to that. So breaking this into sizeable portions throughout the day will enable one to achieve their nutritional needs throughout the day without the need of forcing food down their throat. As the appetite returns, the portions can increase and the number of meals decreases.

Small meals, many times a day does the magic. *Photo; Pixabay.com*

Eat a lot of healthy snacks like fruits

Helping maintain adequate nutrition if one has a poor appetite but cannot eat full meals, such as due to an illness is one of the benefits pointed out on ‘The Nutrition Source’ (3). While snacking is important it is key to snack on healthy foods like fruits that are packed with vitamin C that is vital for boosting immunity, protein bars, nuts that will replenish worn out muscle e.t.c

Drink your calories

If you are still finding it hard to eat a plate of food, how about you drink more. We know that sometimes following an illness or surgery, the last thing on your mind is chewing into food but drinking is more tolerable. Your body needs all the nutrients to recover completely and there is no need to wait until you can chew food. You cannot afford that. But here is a trick, you can prepare drinks that are full of vital nutrients like proteins that the body needs. These drinks include smoothies, juices, milkshakes, and yoghurt.

A healthy drink packed with nutrients like a smoothie is good

Start with your favorite foods

When struggling to eat food, you want to look down your plate and find some motivation to eat. Choosing your favourite foods is a good way to get that motivation. This can be paired with foods that are required for the body’s healing that are not necessarily favourites. It is therefore important to plan your meals, take time to think of what you will be taking down your gut. If this does not come easy, try scheduling your meals until the body is strong enough to ask for food through hunger cues.

Pick food that your body will tolerate because you already love it

Stay hydrated

During illness, there is a tendency for the body to lose fluids through vomiting or diarrhea and it is important that one replenishes all the lost fluids to stop one from getting dehydrated. Coldwater is known for averting nausea. Just make sure to sip it slowly.

As a caution, try not to drink water very close to mealtime, you may fail to eat your meals which is our goal here.

Your appetite will return, do not ignore the small changes. They make a huge difference. Now go and try some of these for you or a loved one.

See you next Wednesday

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Nutrition

Top 5 spices you need on your spice rack.

January 19, 2022

Spices are a holy grail for any kind of food, including tea. A single spice has the capacity to change a boring meal to a finger-licking one, but did you know aside from enhancing the taste and appearance of food, spices have very important and useful benefits that your body will thank you for?

Research has it that there are more than 100 spices in the world that people use unaware of the good therein yet they have proven to have tons of health benefits to whoever consumes them.

Here are the top 5 spices everyone needs in their kitchen and why.

1. Cinnamon

This is a very common spice that is very versatile, affordable, and locally available. This spice is obtained from the inner bark of several tree species from the genus Cinnamomum and if properly stored, can survive for 3 to 4 years, imagine!

Cinnamon is known for keeping blood sugar levels in check by slowing down the breakdown of carbs thereby increasing insulin sensitivity. Many studies have shown its useful effect on diabetic patients for whom it lowers blood sugar levels. It is no wonder that it is dubbed by many, a powerful anti-diabetic spice. Read more about the medicinal properties of cinnamon in this article and thereafter go find yourself some cinnamon.

2. Ginger

Whether you pronounce it as (jin-juh) or (jin-ger), this awesome spice is a must have on your rack, do you know why?

*Don’t give nausea a chance, chew on some ginger.* This apice will save you

If you have been pregnant before and suffered from nausea or have motion sickness, someone should have whispered to you to chew on this root. This is because ginger is an old-time hack for beating nausea and also has anti-inflammatory properties. In Asian cultures, in addition to nausea, it is also used to treat stomach upsets and diarrhea. So the next time you see anyone struggling with nausea and pain management, you may want to offer them something with ginger or the root itself.

While storing ginger, try to keep out oxygen and moisture, you could make use of an airtight bag and it will keep longer.

3. Tumeric

Back then as a child, there was this lady who was popular for having very tasty ‘yellow’ cassava. It felt like she had a secret recipe to get her cassava yellow only later to find out that she dipped her cassava in tumeric to enhance the color and her trick worked, because she used to always sell out.

Tumeric pronounced as (tuh-muh-ruhk) is the spice that gives curry the yellow color, most popular in Indian curry dishes. The spice has become very popular with many using it to make golden milk, for making face masks, name it. The spice has anti inflammatory properties thanks to a compound contained therein called curcumin that is a powerful anti-oxidant.There are studies that show its powerful effect in reducing swelling and pain among arthritis patients. Do you see the reason why this is a must-have on your spice rack?

4. Garlic

This could have come first but I reserved the last seats for it because it is unlikely that you will find a home that does not use it or have an idea about it at the very least.

This strong smelling bulb is used all the time in cooking but a few may know that garlic is so good for the heart. As we go through the process of aging, our arteries begin to harden (a normal occurrence), something we refer to as atherosclerosis. It also occurs as fatty deposits made up of cholesterol and other substances build up on the inside of your artery walls. As the build up increases, the arteries narrow increasing the occurrences of heart-related diseases like high blood pressure, stroke, heart attacks name it.

*The smell may not be pleasant but the benefits of this spice are worth it*

Garlic has a compound called allicin responsible for the smell that gives it the medicinal effect for reducing cholesterol as well as blood pressure for those with high blood pressure.

5. RoseMary

*You are even grow this in your backyard*. No need to break the bank to afford this spice.

Do you suffer from allergies and nasal congestion? Rosemary needs to be your friend. These needle-like leaves are commonly used in food but also to make some medicines. Rosemary is packed with antioxidants and anti-inflammatory compounds, which boost the immune system and improve blood circulation. Rosemary is also thought to be a cognitive stimulant that helps improve memory performance and quality.

If you don’t have these on your spice rack, consider updating it please. Save your body when you still can.

See you next Wednesday. Here is something to keep you company until we next meet.

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