Health Essentials
A dietician overnight? – Impossible!!!
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The internet may make one feel you can become an expert in a field overnight BUT DO NOT be fooled. It is impossible! Even getting the right source for the information can be dicey. At best you end up with information that gives the impression that one cap fits all. Yes, by all means read as much as you can but at least once in your lifetime consult a registered dietician.
I realise my eating habits are poor and I have pledged to do a total overhaul but certainly at a sensible pace. Poor nutrition appears to be a major limiting factor in our quest to improve our health. I believe it will be worth our while if we go on this journey together. Anthony Robbins, a motivational speaker always teaches that IF YOU THINK YOU CAN OR THINK YOU CAN’T, YOU ARE RIGHT. We definitely determine what we make out of life.
Over the past year or so I have lost quite a lot of body fat, well except for my stubborn abdominal fat. It struck me last night that the only consistent thing I have done over the past year or two is to drink pure cocoa (bitter cocoa) and eat in SMALL COLOURFULL (your brain thinks it’s a lot of food because the plate is full) plates. So that may be something to add to your arsenal if fat loss is one of your goals.
We will start off with basic tips that affect what we eat, how much we eat and the timing of what we eat.
- Drink plenty of water
- About two litres a day is a fair approximation. Start gradually even if it means five glasses a day.
- When we drink a significant amount of water, we get full after eating only a little food. Forget all the tales about not drinking water at meals. The enzymes that digest our food work best in water.
- Eat several small meals
- I know this may offer some challenges but we can work round it. We are all convinced about eating three main meals a day. Put two healthy snacks between every two meals and hey presto we have five SMALL meals. This is also very important in those of us who want to lose weight.
- Add a protein to each meal, even the “snacks”. If you are on a restricted protein diet, this may not apply to you.
- Spice your food up; it may make you feel full with less food. It appears some spices may also kick start our metabolism
- Limit Alcohol
- The drill is the same; if you do not drink alcohol already there is no need to start. If you do reduce it. My plan is to drink a glass of wine over the weekend. What is yours?
- Get enough sleep
- Every shift worker will tell you, inadequate sleep is a “disease” We all have experienced inadequate sleep for various reasons.
- We tend to get restless, anxious, have low energy levels and a host of other negatives when we do not have enough sleep. We end up seeking solace in food.
- Stock kitchen with healthy convenient foods
- I can assure you that no matter how good your intentions of keeping “killer foods” in your kitchen may be, you will end up eating it yourself one day. No matter how many chocolate biscuits I have in my kitchen, I have “restless leg syndrome” until I dispatch them all into my belly.
- Keep a food diary
- Humans always have a difficulty “recollecting” the bad foods we eat. Spend the next week or two to write out everything that finds its way into your mouth and it will amaze you what you manage to gulp down and conveniently forget. I tried it and I was shocked to the bone.
- Watch snacks eaten at night
- I hate to go to bed hungry and many of you may feel the same. Hmmm that 2am abdominal pain that feels like you have a full blown ulcer? Cut up some vegetables and gulp them down; garden eggs, kontomire, cabbage, lettuce. Carrots are also great since they have very low sugar content.
- Enjoy your favourite foods
- DO NOT MISQUOTE me! We are only starting a “makeover” and stopping everything cold turkey may reduce the number of converts we have. If you love fufu beyond redemption that is no crime, but if you could eat enough to feed a small army, kindly reduce the amount and eat it at lunch not 8pm
- If chocolate is the apple of your eye go ahead and grab an occasional CUBE. This will prevent huge cravings that will totally disrupt our battle. The darker the chocolate the better but hey……
- Eat more fruits and vegetables
- This point has been hammered home many times. The cost still frightens some of us and others are turned off by the large quantities we require each day.
- Try it for a month and you will feel so energised you may not be willing to quit
- Focus more on the vegetables since they contain fewer calories
- Always eat breakfast
- When people leave home as early as 4am so that they can make it to work, choosing an appropriate breakfast can be challenging. The downsides of not eating breakfast are many and include; poor weight management, fatigue and reduced performance in all areas. So with these at the back of your mind, it may be a great idea to prepare some food the night before so that you can eat in the morning if that is what it takes to break the fast.
- Get help from family and friends
- “Show me your friends and I will show you……..” I first heard this in primary school and it sure is true. New research is confirming the fact that our social support system is crucial when it comes to behaviour/habit change.
- If all those close to you are still drinking four bottles of beer every night or sipping grease in the form of beef or kelewele (a weakness that I am gradually controlling) then you certainly have an enormous task ahead. You are in the majority though. Get some of these people on your side or create another “social group” of people with similar goals.
- Celebrate success but not with food
- Success certainly is sweet but you need not celebrate with food.
- If you meet your targets, watch a movie, buy a new dress or send me an email, I may give you a free wellness consult.
Today I will start “living” the steps above and I believe you will do the same. Next month we will look at practical steps to healthy eating.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/Mobissel
dressel@healthessentialsgh.com
*Dr. Essel is a medical doctor, holds an MBA and is ISSA certified in exercise therapy, fitness nutrition and corrective exercise.
Thought for the week – “Without a doubt HE OR SHE WHO GIVES BLOOD GIVES LIFE!!!!”
Reference:
- Nutrition: The Complete Guide – Ryan Berardi, PhD, Ryan Andrews, MS/MA, RD
- www.webmd.com
These last few months of 2026, I am embarking on a new journey. Over the past several months I have tried out some aspects of my “new way of life” but not in the manner I am doing now and I am sure you are doing same too. Draft your own points based on what is important to you and let us begin the journey together. It is never too late.
Many of the things I am working on now are guided by years of interaction with different people, what may be my purpose in my opinion, great family and friends and the type of wisdom that comes only with years.
- Self-Care
Quite often we try to take care of everything and everyone without ensuring we are appropriately “charged”. There is nothing to give out if you are empty. Self-care is NOT a luxury and it has taken me years to appreciate this;
- I will add a new hobby I have been toying with.
- Surrounding myself with like-minded people who energise me, make me laugh and be the best version of myself. Building Social capital pays.
- I am spending quality time with God daily
- Spending time in nature is key and I ensure that I take much needed breaks
- Spending a few minutes a day to meditate, exercise and spoil myself sometimes
- I will have some hours each day that will be blocked out as “no phone time”
- Keeping a Goal Diary
Many people have described ways of putting down your goals and seeing them happen. My coach taught me the power of VISUALISATION but over the years I went off that golden path. It’s time to get back. This is what I am doing now;
- In a diary I am writing everything I want to be or do as long as I have breath. No pressure.
- I am writing in the present tense; “I am spending an amazing week in a 7-Star resort with the people I love the most”
- I will look at this list everyday
- Start a Gratitude Bank
I listened to this recently and though it was not referred to as a Gratitude Bank, I believe that is exactly what it is
- I picked a diary to write in but others choose a transparent container to drop in written points. Choose what you are comfortable with.
- At the end of each week I will write something(s) I am grateful for and put in the container.
- Whenever I feel “ungrateful” I will read through them to remind myself how blessed I am and surely I will be holding the “evidence”
- On December 31, I will go through the list irrespective of my mood.
- Practice. Practice. Practice
This is exactly as it is – whatever you have written out in your diary to do from self-care through your goals etc. prioritise or focus on a few at a time. As you practice e.g. meditating, exercising, eating right and the many great things you want to do, these will all GROW. Whatever you practice GROWS.
- Make the world a better place
I believe that we can make a difference in our corner no matter the challenges.
- That smile will change someone’s life
- An act of kindness is contagious and the giver, receiver and all those observing benefit immensely. Let us spread kindness.
- The Blood Bank on my mind for this year and beyond.
What are you focusing on, what are you practicing?
Do share your list with me via email.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/ Medics Clinic
(dressel@healthessentialsgh.com)
*Dr. Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week –“Never change your originality for the sake of others because no one can play your role better than you. So be yourself. You are the best.” – Unknown
References:
- Unravelling the Essentials of Health & Wealth; Dr. Kojo Cobba Essel
When it comes to cancer risk factors; ALL RISK FACTORS ARE NOT CREATED EQUAL. Someone may have several risk factors but remain perfectly fine while another may have only one or none yet end up with breast cancer or other cancers.
We cannot say with certainty that we can do all it takes to prevent cancer BUT we can do a lot to reduce our risk.
TEN (10) TIPS TO CANCER RISK REDUCTION
- Weight Control – being overweight or obese increases risk to SEVERAL cancers.
- Smoking – cigarette smoking predisposes one to several cancers including lung cancer. Other forms of air pollutants serve as risks too.
- Alcohol – limit intake or avoid. It has the power to expose one to several cancers as well especially when we can’t apply brakes to how much we consume.
- Healthy Eating
- Limit intake of processed food and sugar
- Limit intake of red meat
- Fruits and vegetables should be a mainstay of our diet.
- An antioxidant rich food like cocoa should be part of our food. The purer the cocoa, the better
- Fibre in your food is crucial.
- Exercise – on its own reduces risk for breast and colon cancers directly and many others through weight control.
- Also increases immunity.
- Cancer Screening – be regular so cancers can be detected early and managed aggressively.
- Vaccinations – take vaccines where needed e.g. Hep B vaccine or vaccine against HPV (human papilloma virus accounts for the majority of cervical cancers)
- Know your Family History
- Anyone in your family with a cancer? Necessary to be on your guard but also remember that you may be the first person in your family with a particular cancer.
- Start your family early and breast feed for as long as possible to reduce risk of breast cancer.
- Check exposure to Ultraviolet Light and other forms of radiation. Protect your skin.
- Practice SAFE SEX
- HPV infection leading to cervical cancer is commoner when one is exposed to sex early, directly or indirectly has multiple partners but NOT everyone follows this rule. As in many situations, outliers do exist.
- Conditions such as HIV/AIDS may suppress your immune system if not managed appropriately.
Do add two (2) others of your choice and send to me via email. Together we can protect ourselves.
Will treating H. Pylori infections be a game changer too?
ALWAYS remember that CANCER PREVENTION HAS NO QUICK FIX – we need to follow these points over and over.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/ Medics Clinic
(dressel@healthessentialsgh.com)
*Dr. Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week – “WHERE YOU LIVE SHOULD NOT DETERMINE IF YOU LIVE.”- WHO
By Dr. Kojo Cobba Essel
