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Nutrition

Weight is not an indicator for health

June 8, 2022
Health

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. 

Health

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.

Health

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.

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Nutrition

Foods to best avoid during pregnancy

April 20, 2022

Pregnancy is a very delicate season for both the baker (mother) and the one who is being baked (child). It is easy to know the most important foods a mother must eat to ensure that both her and the unborn child come out of this season good but sometimes if not most times it is important to know what foods may do more harm than good during your pregnancy so that you can press the pause button for just a season.

Top 5 foods to stay away from during pregnancy

Organ meat

This may come as a surprise to a few of you (or even many, who knows!!!). Liver is an example of an organ meat and much as organ meats are packed with countless useful nutrients like iron, vitamin B12, vitamin A, zinc, selenium, and copper, our concern is with Vitamin A. Eating too much animal-based vitamin A is not recommended during pregnancy because of the risk on Vitamin A toxicity which can lead to congenital malformations and miscarriage especially in the first trimester of pregnancy. Do not take them out completely from diet, rather reduce their intake.

Juicing and juice cleanses

As healthy as juicing and juice cleanses are, please keep away from these during pregnancy. (this applies to the breastfeeding ones too). During a juice fast, your body is getting rid of toxins and guess where these toxins go? To the bloodstream so that they make their way out of the body. As expectant or breastfeeding mothers, this means that these toxins will also be passed on to your precious little one too. Toxins that their tiny little body cannot handle. Organic juice is just fine.

Caffeine

Lovers of coffee you will have to sacrifice for the benefit of your child in this season. Caffeine is easily absorbed into the placenta but babies and their placentas don’t have the main enzyme needed to metabolize caffeine. This means levels can build up real quick and will be really high. Caffeine has been linked to birth defects in humans so you may want to stay away.

Processed foods

At all times we need to emphasize the consumption of nutrient-dense foods other than energy-dense foods and processed foods are a good source of the latter. For the benefit of both you and your growing little one, you will need increased amounts of many essential nutrients, including proteins, iron, folate e.t.c.

Also, consumption of processed foods during pregnancy can increase your risk of excess weight gain, gestational diabetes, pre-eclampsia and complications which can have long-term health implications for you and your child.

Raw or under-cooked meat

If you are the type that loves their steak medium, be careful during pregnancy. Eating undercooked or raw meat increases your risk of infection from several bacteria or parasites, including Toxoplasma, E. coli, Listeria, and Salmonella. Cook all meat and poultry thoroughly taking care that there is no trace of pink or blood. Take particular care with poultry, pork, sausages and minced meat. These bacteria may threaten the health of your little one, possibly leading to stillbirth or severe neurological illnesses, including intellectual disability, blindness, and epilepsy.

The foods listed here are not an end in themselves. Their intake may be paused now but that does not mean they have been stopped for good.

To every pregnant lady, may your journey be smooth and enjoyable.

See you next Wednesday

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Nutrition

Men your nutrition matters too

April 13, 2022
Men's health

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 

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Nutrition

Anyone can start 2022 in a healthier way.

January 12, 2022

The new year is a good place to start if one is looking to make some good habits to use throughout the year.

Anyone, absolutely anyone can start 2022 in a healthier way. The new year is all about setting new habits to be one’s best self and this is what we are here to do today.

What are some healthy choices for meal plans?

Planning meals is the best way if not the only way for one considering a healthy meal. It does not matter if the meal is for a weaning baby, adolescent male, lactating mother, or elderly female. When we are talking healthy, we are not referring to a grassy diet, healthy meals can still feature your favorite foods.

A healthy eating plan:

  • Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products.
  • Includes lean meats, poultry, fish, beans, eggs, and nuts.
  • Limits saturated and trans fats, sodium, and added sugars.
  • Controls portion sizes.

We eat in a variety of places including home, work, restaurants, name it. As a result we have more control of the food choices available in some places than we have in others. I will tell you the place you will have the most control is home-cooked meals for which you have the most control. It is therefore important to take the time and plan ahead to make sure you have healthy options available.

Do you want start your year in a healthier way? Let us start here;

Have a healthy mindset

It all starts with the mind. A healthy mindset enables you brainstorm your favorite meals, and think of ways to make them healthier: whether by swapping out a less healthy component for a healthier one in your recipe, switching up the cooking process, or incooperating vegetables and healthy fats in your meals, having healthy meals shouldn’t be a problem with the right mindset.

Looking for how to develop this healthy mindset? Read this, it will help.

Organise your kitchen

Things get easier and more enjoyable when better organised. Creating space in the kitchen will make it easy for one to love to cook healthier meals while you can see every ingredient, all the produce as well as foods that are about to go bad so that they can be utilised in time. It is the best way to get excited about a healthier meal and let alone prepare one.

Pantry Staples: A Master List of Everything You Need
It gets easier if you can see most of what you need to use if your meals are to get healthier

Plan your meals

Meal planning is one knowing what they will eat ahead of time. Planning meals helps one create a healthier routine that become part of one’s life for good. Planning meals also makes it easier for one to incorporate healthier options in food like whole foods, healthier snacks like fruits and nuts as well as healthier cuts of meat to mention but a few.

I made a detailed blog about meal planning and just incase you missed it, find it here and thank me later.

Make time to cook

Having and making time to prepare your own meals or supervise someone cook will guarantee you a healthier meal for you and your family. You will successfully cut out the convenient food options which are far from healthy many of the time because they have a lot carbs and oils. Try to use as much previous preparation as possible to save as much time as possible. We live in a busy world.

Do not forget to use those kitchen tools, get some quality ones if you can because one thing for sure is that it will make cooking easier and more enjoyable.

Philips XXL Airfryer Review 2021: It Cooks Large Meals Quickly & Cleans Easily
An air fryer is a good quality cooking tool for you to start 2022 in a healthier way.

Look for inspiration

We are in an era of social media where everything is handed down easy in exchange for your data. Once in a while look up healthy interesting cooking options and look for inspiration. Get your inspiration ready and move your way up the healthier ladder.

Recipe Book Stand Holders — Cook Books Holders — Eatwell101
Explore

Do you have some ways you are making sure you start and stay healthier in the new year? Share with us and who knows, we could learn a thing or two from you.

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