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

Nutrition

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

Nutrition and endometriosis

April 6, 2022

Pain medication slowly becomes the norm for people dealing with endometriosis. Anything to reduce the torture of the symptoms, not forgetting the heavy periods and nausea that always tag along is done. It is always such a distressing discourse.

If it is your first time stumbling upon this page, welcome on board. Last Wednesday I wrote about endometriosis and all one needs to know about it. If you have not read it, be sure to catch up here. I promised to return with the nutrition management of endometriosis which in my opinion is an easier way to deal with this monster, so here we are.

Nutrition management of endometriosis.

Just to backtrack a bit, I just need us to recap how endometriosis manifests. For someone with endometriosis, the cells from the endometrium (lining of the uterus) travel to other parts of the body and stick there. This could be just outside the uterus itself, in the bladder, fallopian tubes, or any other organ. During the menstrual period, the cells then try to shed blood but the blood has nowhere to go. This trapped blood from the misplaced cells causes inflammation to the nearby organs and tissues, therefore, this inflammation causes the symptoms persons with endometriosis experience as mentioned in my last article like pain, fatigue, digestive issues like bloating, and infertility in some instances.

Endometriosis - Nevada Center for Reproductive Medicine

From this background, in the nutrition management of endometriosis, our goal is to reduce inflammation so that we reduce the gravity of the symptoms. Please note this is NOT a cure but a way to make life more manageable. Inflammation and elevated levels of estrogen can make endometriosis symptoms worse so let us explore some of the foods we can emphasize and those we ought to limit or avoid.

Foods to emphasize if you have endometriosis

Fiber

This is a key food for removing excess estrogen from the body. Much as estrogen is a key hormone required for normal functioning, too much estrogen can aggravate endometriosis symptoms like cramping and pain. That’s where fiber can come to the rescue. Through stool, the excess estrogen will make its way out of your body, and besides, it is also key for a healthy bowel movement. Something to note is to go slow. Add fiber gradually to avoid the possibility of digestive discomfort like bloating.

Wondering how to boost your fiber intake? Incorporate this into your diet:

Fruits and vegetables, try and consume the whole fruit.
Seeds like flaxseed, chia seeds, sunflower, e.t.c. seeds are good sources.
Legumes, like beans, peas.
Whole grains, like whole-wheat pasta and brown rice. (If wheat gives you trouble, do not take it)

Minerals

Minerals like calcium, magnesium, and zinc are known to be important in relieving pain. Minerals especially magnesium is called natural muscle relaxer. Zinc is important for regulating the menstrual cycle, which is important for hormonal balance. Zinc helps the body to ovulate, or release an egg and when ovulation happens, progesterone is released which balances out estrogen.

Sources of magnesium include;

Leafy greens, like nakati, amaranthus (dodo), dark lettuce, kale, and spinach.
Legumes, like beans and peas.
Nuts and seeds, especially almonds, cashews, and pumpkin seeds.

Sources of zinc include;

Poultry, like chicken or turkey.
Red meat, but a limit of two low-fat servings per week is advisable.
Shellfish, like oysters, crab, and lobster.

Omega 3 and monounsaturated fats

Omega 3 and monounsaturated fats have an anti-inflammatory effect which is important in reducing inflammation thereby making the symptoms better.

Sources of Omega 3 include;

Fatty fish, like salmon.
Nuts and seeds, like walnuts, chia seeds, and flaxseed.
Plant oils, such as flaxseed oil and canola oil.

Sources of monounsaturated fats include;

Avocadoes.
Nuts and seeds.
Olive oil.
Peanut butter.
Safflower oil.

Foods to avoid or limit if you have endometriosis

Alcohol
Caffeine
Fatty meat
Processed foods
Sugars

Bonus;

Many endometriosis people suffer from an array of digestive issues. If you are one of those, reach out to a dietician and a plan will be made to see how to help you.

This journey can be a lonesome one. Some women even feel less of women but I want to assure you that you are not alone. We will continue to share as much information as there is so that we can help one another.

To all my endo sisters, hang in there, with the right help, it will get better.

See you next Wednesday.

There Is Hope -- a short film by Caleb and Katie Garraway — Kickstarter

Nutrition

Not everyone is trying to lose weight

March 23, 2022

For a big part of my teen years, I did not like what I saw when I looked in the mirror. I hated how my collar bones made the first show when I was out and about; so many times I could not get myself to wear off shoulders and fashions that exposed my upper body. I did not like the way my rib cage was numbered like I didn’t care for it enough to cover it with some flesh. No, I was not stressed, I was just skinny and did not like any bit about it. The shattered self-esteem that comes with body weight concerns is not funny and no one not even yourself may understand the full gravity of it.

I know the majority of people out there want to shed off some kilograms and there is a silent weight loss movement that has taken over the world. Most of the current weight management content out there is focused on weight loss leaving those who want different guilty. However, there are plenty of people out there struggling to gain weight. I am here to share with you some things to take note of based on my experience and expertise.

weight

Why you may not be gaining weight

Not gaining weight is a mirage of varied factors that may be the reason why one is not gaining weight as desired and this makes gaining weight as hard as losing weight, if not harder. Some common reasons why a person may find it hard to gain weight include:

Genetics
Not eating enough for your body’s needs
Having a very physically demanding lifestyle or job
Over-exercising
Underlying medical conditions
Substance abuse
Eating disorders
Disability

When is it important to gain weight

Underweight

Being underweight in simple terms comes about when the calories (energy) being consumed is less than the energy being utilized. Being underweight is associated with a weakened immune system, fragile bones, fertility problems, and nutritional deficiencies and before I even continue, I need to make it clear that being skinny does not always equate to being underweight. The only sure way you can ascertain that you are underweight is by using the Body Mass Index (BMI). A BMI reading below 18.5 is what we consider as underweight. Calculate yours here. So if one is underweight, it is important to gain weight and achieve a healthy and ideal weight to sustain a quality life.

Recovering from disease

Diseases come with a collection of symptoms that may strip your body of its weight for example diarrhea, dehydration, nausea and vomiting, loss of appetite to mention but a few. Sometimes even the medicines that are given may leave you with undesired effects. It is important that someone recovering from disease is supported to gain weight as this will improve their immune system and also guarantee faster healing.

For pregnancy

Not gaining enough weight during pregnancy can have far-reaching negative effects on the baby and mother. Many women will gain 1 – 2 kilograms during the first trimester and thereafter 0.5 kilograms every week for the rest of the pregnancy. Throughout pregnancy, different women will have different parameters for gaining weight. An overweight woman needs to gain less (7 to 9 kilograms or less, depending on their pre-pregnancy weight) while an underweight woman will need to gain more (13 to 18 kilograms). One who is having more than one baby will be required to gain even more. Women having twins usually need to gain 17 – 24 kilograms.

In your antenatal visits, you will be told the required kilograms you will need for a healthy pregnancy.

Self-esteem

Bodyweight concerns have unfavorable health and self-esteem effects on an individual. Self-esteem is defined as the overall opinion of yourself. When someone has an issue with the way they appear and in this case, someone feels too skinny, gaining weight will do a lot for them to appreciate themselves better. I have clients who come to me bothered by their current weight and look, and when they begin their weight gain program, they light up even before they hit the scales.

Weight gain

What to do

Work with a professional before attempting a weight gain program

We are in the 21^st century where there is tons of information everywhere. Why it is important to work with a professional is because you will avoid gambling with your health because that is not a very smart thing to do. Working with a dietitian or physician will enable you to know the reason why you need to gain weight, rule out the possibility of an underlying condition, customize your diet to your specific body needs and know what your healthy weight is and be able to work towards that.

Adopt a healthy and enjoyable lifestyle

The goal here should be to gain weight gradually NOT drastically until you reach a healthy weight. Drastic methods of gaining weight may work but will not last or will leave you in a worse state than before. Consuming unhealthy food like high-calorie foods that are packed with saturated fat and sugar increases your risk of having high cholesterol in your blood which is a big catalyst for developing cardiovascular diseases. Rather opt for healthy high -calorie dense foods. Add activity to your lifestyle so that you do not end up storing more calories (energy) than you need as these are the ones that will be converted into unnecessary fat.

Eat more to stimulate muscle growth

It is important for us to understand that you can gain weight by building muscle (lean body mass) and by building fat. Always aim to do the former rather than the latter for reasons I have explained above. The way you can do this is by increasing your meals but choosing healthy foods.

Eat at least 3 main meals and have more healthy snacks throughout the day.
Eat at least 5 portions of a variety of fruit and vegetables every day.
Consume whole-grain foods for your carbohydrates.
Consume a lot of high proteins especially animal protein for example meats, dairy, or dairy alternatives (such as soya drinks and yogurts). Have whole (full-fat), eggs, fish. Do not ignore the plant-based proteins too like legumes, nuts, and seeds
Use unsaturated oils and spreads, such as olive oil, avocado oil, and eat them in small amounts.
Drink plenty of fluids but try not to have drinks just before meals to avoid feeling too full to eat.

Build muscle not fat

Exercises are one way you can build muscle. It is important to work with fitness trainers who understand what they are doing so that you can build muscle and begin to see an upward change on the scales rather than lose even the little you already have by choosing the wrong type of exercise. Choosing compound exercises that work for multiple major muscle groups, for example, the squat and bench press is one of the helpful ones.

Track your weight gain journey and document it as much as possible

Motivation is the air beneath the wings for any attempt in life. If you do not find motivation for your weight gain journey, chances are that you are going to get bored, feel overwhelmed or frustrated and end up abandoning the journey altogether. Tracking and documenting this journey gives you something to look forward to and also a way of being accountable to yourself. Look out for interesting recipes to spice up your meals so that they are new each time you are going to consume them. You can also look out for people who may be on the same journey as you are, as this will help you know that you are not alone. If there are communities you can join, the better.

As you begin your journey, you may encounter countless roadbocks, eyes on the prize friend. Imagine how you would feel if you achieved your goal and then stay the course. I wish you the best of luck.

Weight Gain

Share this with someone you think may need it.

See you next Wednesday

Nutrition at every stage for women

March 16, 2022

It is no secret that the nutritional requirements for men, women, children and babies differ. People have different nutritional needs based on their age, weight, height, lifestyle and underlying health issues however women face unique health issues along their life cycle from menstruation, pregnancy and lactation as well as menopause. These are usually stages of 15 to 65 years when many hormonal changes occur the most in the body of women. At every stage of their lives, women need more nutrients, as their body undergoes many changes at each stage of life. It is important for us to know the most important nutrients needed at every stage of your womanhood inorder to thrive and lead a worthwhile life. I guarantee you that knowing which matter most will help you choose the best foods and supplements.

Adoloscents

As children are on their way to adulthood, they go through a tunnel called puberty where the body is beginning to discover itself and position itself in the woman world. Around 12 to 14 years, their body is undergoing many physical and biological changes. In this whole mix is when the red sea (menstruations) make their way into the girls’ lives and this comes with expectations which require one to pay attention to these nutritents required to support growth and development.

Iron: This is an essential nutrient for healthy blood cells especially as girls begin to menstruate. Did you know that with each period, a woman loses around 1 mg of iron every day? What this means is there is need to replensh the body with what it is being lost. Anaemia is very common if one is not careful and this can have dire effects in the future like poor reproductive health, poor growth, poor school performance and an effect on their mental health hence the need to be pump up the haemoglobin levels.

Looking for a way to do that? – Consume foods that are high in iron which include but not limited to beef, chicken, eggs, beans, nuts and seeds, green leafy vegetables and always remember to pair this with foods rich in vitamin C like oranges, tomatoes, peppers, papaya, mango, pineapple as this increases iron absorption into the body.

Calicum: This is another nutrient that is needed at all stages of life but becomes very important for the development of healthy bones and teeth in adolescents. Calcium requirements increase during the pre-pubertal growth spurt as adolescence is a crucial period to build strong bones. A lack of calcium can lead to low bone mineral density, poor mineralization of bones, bone deformities and an increased the risk for osteoporosis later in life. This nutrient is further useful for the alleviation of Premenstrual Syndrome (PMS) symptoms and can prevent excessive weight gain during adolescence.

Looking for a way to do that? – Consume dietary sources of calcium such as dairy products like milk, cheese, yogurt, and soy products. Some other sources of calcium are fish with edible bones like mukene, green leafy vegetables, and nuts

Women of childbearing age (Pregnancy and lactation)

Women

In this time the body is prepared, preparing to give life. Nutrition needs always spike during pregnancy as the body is trying to manage two lives at ago. Eating healthy is not only important to meet the nutritional requirements of the developing fetus but also for the mother’s well-being. A healthy balanced diet is sufficient to meet the nutritional demand during pregnancy and promote the growth and development of the fetus but it is also very important when the baby finally makes it out and is surviving on only breastmilk. Here are the vital nutrients to pay attention to.

Folic acid: Also known as vitamin B9, Folic acid or folate is a vital nutrient that helps prevent birth defects like spina bifida, and anencephaly. Folic acid is recommended for women of child-bearing age to prevent neural tube defects as well as growth and development of new cells. It’s role in fetal development and lactation is unwavering. Folate is present in a variety of green leafy vegetables and fruits, legumes like beans and peas, nuts, yeast extracts and fortified foods. While eating a variety of foods is recommended, some women may still fall short and this is the reason nothing is left to chance and pregnant women especially are given folic acid supplements.

Iron: Unlike in adoloscents where iron is mostly lost during the monthly mensturation periods, women who are expectating need increased amounts of iron for the growing baby and placenta. Having lows levels of iron during pregnancy incrases the risk of having a preterm or low birth weight baby. Good sources of of iron include red meat, organ meats with the exception of the liver which is high in vitamin A (here is why you need to be ware of your vitamin A intake during pregnancy), legumes, nuts, whole grains, and green leafy vegetables. Just like I explained earlier, it is wise to accompany this a vitamin C rich food like a glass of any citrus fruit juice or fruit to increase the absorption of iron. Coffee, tea, milk can inhibit the absorption of iron and therefore should not be consumed alongside the meals. You can have them alone but not with meals.

Omega 3 fatty acids: these are essential for the neurological and early visual development of your baby and for making breast milk after birth. Increase your intake by aiming for eating more fish, pumpkin seeds, flax seeds.

Iodine: Iodine is another essential mineral for the developing fetus. Iodine is required for the production of thyroid hormone, regulation of body temperature, growth, metabolic rate, blood cell production and nerve and muscle function. If you don’t pay attention to your iodine intake during pregnancy, your child may experience learning difficulties and motor nerve impairments later in life. One easy way to ensure a good iodine intake is consuming iodized salt. Sea food is also a good source for iodine.

Calicum: the physiological changes during pregnancy greatly increase calcium requirement of an expectant mother. The fetus needs calcium for the development of bones and teeth and the body will priotise the babies needs over yours so it is important to have enough for both of you. Calcium is also essential for the proper functioning of the circulatory, muscular and nervous systems. The dietary sources are not any different from the ones mentioned earlier for an adoloscent.

Zinc: This is an important nutrient that is needed for rapid cell growth that occurs during pregnancy as well as maintaing the structural integrity. Dietary sources of zinc are lean meat, seafood, whole grains, legumes and nuts.

Vitamin D: This nutrient flows hand in hand with calcium as it increases the absorption of calcium which as mentioned earlier is very important. Dietary sources can be got from margarine, eggs and oily fish

Proteins: These are crucial for the growth of the fetus, especially in the second and third trimesters. Dietary sources of protein include, lean meat, fish, and eggs legumes like peas, beans, dairy products, and peanut butter.

Menopause

The Menopause | How Our Understanding Has Changed Through History - HistoryExtra

This is the period the body is drawing back for all the hard work it has done over the years. Many systems are slowly closing shop, a transition stage and an end to the active reproductive years. This is usually in the ages between 40-50 years. This is caused by the decline or absence of the female hormone estrogen produced by the ovaries and it comes with it changes in energy levels, memory, bone health, heart health and hormones. Eating right and regular physical activity can help maintain health during and after the menopause and therefore here are some of the nutrients to pay attention to.

Omega 3 fatty acids: Symptoms of depression and the occurrence of hot flashes are very common during menopause and these fatty acids are helpful in reducing these symptoms. Cardiovascular health is also supported by this nutrient as women in this time are prone to cardiovascular diseases. Since the body cannot synthesise these fatty acids, they have to get them from dietary sources that I mentioned above.

Calcium: Bone mineral density decreases during menopause and osteoporosis is a common occurence. The bones become brittle and fragile from loss of tissue due to hormonal changes, and a deficient of calcium or vitamin D diet only makes things worse. Increasing your calcium intake is necessary to help support healthy bone density. The dietary sources have been mentioned above.

Vitamins: All vitamins are very important in this stage of a woman’s life but B vitamins are looked at in a greater relevance. These play a crucial role in the central nervous system and brain methylation pathways. Emotional balance is so much needed during the menopause and these vitamins will do just that. Vitamin B12 (cobalamin), Vitamin B 3 (niacin), Vitamin B 1 (thiamine), and Vitamin B 9 (folate) are essential for a healthy nervous system and support proper functioning of the brain. The dietary sources can be got from fruits, vegetables, nuts, seeds, dairy, fish, poultry, and whole grains

Antioxidants: Free radicals cause damage to the cells, including protein, lipids, and DNA. Free radical damage accelerates the aging process and who does not want to age gracefully? Antioxidants such as vitamins A, C and E are required to scavenge the free radicals and protect the body from damage. Dietary sources include fruits, organ meats, nuts, seeds, vegetable oils, green leafy vegetables, and fortified foods.

We are still in the women month and it is imperative we leave no information shared. Women have unique nutritional needs therefore eating well at every stage of your womanhood, can control cravings, manage your weight, boost your energy, and enable you age gracefully.

See you next Wednesday