Health Essentials
Timeless advice on nutrition
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Hopefully over the next few minutes we can learn basic steps to prevent being victims of what we eat. Disclaimer: I am not a dietician, and for detailed information do consult a registered dietician.
Did it ever occur to you that you have been spending good money to buy food that may actually be killing you? Years ago, I read a book titled “The Seven Deadly Sins” and the author listed gluttony as one of them.
My conclusion from that book is that food will not only destroy your body, but it may also cause you to do other things that may even affect your salvation.
Many people have their own views on what goes into their mouth; some think starvation is the answer to all their woes while others feel excluding “evil” foods such as fats and carbohydrates will bring the glory they have been praying for.
If you imagine that there are as many super diet plans as there are eligible voters in Sikaman, then that summarises the whole story – all of them have shortfalls. Are you aware that just as there is interval training for exercising, there is also Intermittent fasting (interval fasting I guess)?
Yes, our guts need some rest to perform optimally. Could the ever-elusive ideal diet simply be the good old balanced diet? That may actually hold the key to our health. We probably need to make modifications in other areas to achieve our goal.
I like the DASH (Dietary Approaches to Stop Hypertension) diet; not only can it help you to control your blood pressure, but it can also help you maintain a good weight and generally keep you healthy.
It does not exclude any food group. The Mediterranean Diet is also a masterpiece that has proven itself over the years. We are what we eat and its not surprising as memory related challenges see a surge,
The Mind Diet (a cross of DASH and Mediterranean diets) has evolved to help us maintain the best brain health possible.
Consider these steps to a healthier you:
1. Do Not skip breakfast
a. Most overweight people skip breakfast in an attempt to cut down on calories but eventually end up eating more in the course of the day because they feel hungrier. Avoiding this all-important meal also means you have less energy to perform your activities for the day.
b. If your breakfast contains protein and fibre, then it is likely to last you till lunch time.
c. This is no call to avoid lunch and supper, you need these too and if you require a snack in between some fruit, is an ideal choice.
d. I do know proponents of skipping breakfast make some interesting points but get your body and brain working even if it means something really small. Hungry children in school? Imagine the outcome.
2. All food groups are important
a. No food group is outright evil. It is the type and quantity that causes havoc. Just as you need proteins so do you need good fats and safe carbohydrates. A professional may guide you to omit one food group briefly but do not do this on your own.
3. Watch your portion sizes-small plates may be useful
a. Do not heap your plate with food; this is not your last meal and hopefully there will be other times to eat again. If you can simply not trust yourself with small portion sizes, then kindly use smaller plates. Your brain could be tricked into believing once it is heaped, then it must be a lot.
4. Eating is no sprint
a. There is a little disconnect between your brain and stomach. It takes 15 to 20 minutes for your brain to recognize that you are full so to avoid overeating take it easy and chew your food properly.
5. Hunger or thirst?
a. Sometimes we confuse thirst with hunger. Whenever you feel hungry, drink a glass of cool clean water before you tackle the food. Do not hesitate to drink some water during your meal as well as after. Digestion is great in a medium of water and you invariably eat less when you have water in your stomach taking up some of the priceless space.
b. Water is no weight loss pill, but it keeps you healthy and may help you to eat less.
6. All or none
a. This is my favourite, and I believe you may also find it useful. Eating appropriately does not mean avoiding everything you like (except your doctor and registered dietitian advice), you could have a little of your favourite meal occasionally (even if it is outright unhealthy). This ensures that you do not develop “withdrawal symptoms” and rather end up throwing caution to the wind and binging on this meal.
You may have guessed that I am a big proponent of the DASH diet, so I will share a few tips with you. It is not much different from what my health-conscious readers have been eating.
1. Cut the SALT
a. Most of us are aware that we need to reduce salt to the barest minimum. Certainly, you do not add salt to cooked food but what about “hidden” salt in smoked, cured or pickled food. What about salted snacks. Start reading food labels and in the absence of one let your tongue be the judge.
2. Get your GRAINS
a. Brown rice, whole wheat bread and unsalted popcorn belong to this group.
3. FRUITS are a must
a. Fruits are packed with potassium and magnesium, which help to lower blood pressure. They are also loaded with vitamins that are essential to our wellbeing. Spice up your breakfast, add some fruit.
4. Make VEGETABLES your delight
a. These low-calorie products packed with goodness should always find their way onto your plate. They contain no fat but have a lot of fibre, vitamins and minerals. The more varied your vegetables are the better. Try out different coloured vegetables.
5. FISH and LEAN MEAT are allowed
a. Skinless chicken is great and so is fish. You must have heard about Omega-3 in fish. You had better take off the skin of the chicken before you cook it.
6. Do NOT gloss over NUTS & LEGUMES
a. Dried beans and peas belong to this group. These are also rich in proteins, magnesium and fibre.
7. Minimise FATS & OILS
a. Use oil sparingly even if it’s healthy such as Olive Oil. Heating oil as we cook denatures the product making all oils similar after their interaction with fire.
b. Sprinkle olive oil on salads. Its in its raw form and great
c. Avocado has great fat too
8. SWEETS are NOT a NO go area
a. Yes, you may even have an occasional sweet, but it should be only a small piece, and the watch word here is OCCASSIONAL.
Congratulations! You have completed your course in dietetics, and I wish you all the best as you embark on a lifestyle modification to improve your health and that of your family.
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 (HE&W Group)
(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 – “The most EFFICIENT way to reach your REALISTIC health GOALS is to make SMALL HEALTHY choices DAILY.”
By Dr. Kojo Cobba Essel
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
