Health Essentials
Timeless advice on nutrition
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
A good relationship with your boss is critical for job success and career development. Supervisors have a great influence on your stress level, your team and company culture, and ultimately, whether you succeed or fail in a role.
They are also your best resource for support, problem-solving, and personal development. Building a strong relationship with them can be transformative for your work experience and professional growth, but navigating this connection can be complex.
Here are some key values and characteristics that will help you along the way.
- Be authentic
It is important to be yourself when building any new relationship. Do not be over-the-top trying to impress or kiss up to a manager. Be authentic and try to build a genuine connection with them instead. This will be incredibly helpful when it comes to dealing with personal issues, having difficult conversations, and building trust.
- Be empathetic and respectful
Bosses are human beings with their own professional pressures and personal lives, so it is important to maintain empathy toward them. Strive to get to know them on a personal level; you do not need to be best friends, but knowing the basics, like their family and hobbies, can be meaningful.
Also, help your supervisor look good. Every leader wants a high-performing and successful team. By developing trust, understanding, and excellent communication, you can help your boss achieve their goals.
- Build trust and add value
Showing initiative will win you big points with almost any boss. Whether setting up regular one-on-ones, volunteering for new projects, or offering help, the benefits of this dedication are twofold.
Proactivity makes leaders feel supported-like you are looking out for them. It also provides opportunities for your individual growth.
Whenever possible, add value beyond the limitations of your job description. Whether you have a special interest or extra capacity, find ways to support your team and relieve pressure. – Source:careers.vikingservice.com
..To be continued
This week I bumped into Deborah, one of my avid readers and I promised her I will be writing this weekend. So Deborah, this is for your reading pleasure and to pick some golden nuggets for the future.
The quest to find the best way to make one’s golden years, happy, exciting, healthy and a time most people look forward to continues unabated. One factor that keeps popping up is the need to grow friendships with people more than 20 years younger than yourself.
Do not take this for granted. It is a form of “social security” since these close friends who are much younger than you will step in to support you in more ways than you can ever imagine.
Some conditions may make life challenging for older adults but knowing these Geriatric Giants helps us to take the necessary steps to reduce our risk.
“Geriatric Giants” refers to a group of chronic health conditions that are common in the elderly, typically 65-year-olds and older.
These conditions quite often co-occur and can impact on the independence, dignity and overall wellbeing and quality of life of an elderly person.
These Geriatric Giants include:
- Impaired Intellect/ Memory (e.g. Dementia)
- one of the major battles we need to deal with is challenges with memory
- Exercise, adopt the Mind Diet, build a great social network and enjoy time outdoors
- Keep reading and solving puzzles for as long as possible
- Instability – leading to much feared falls
- A good reason to indulge in Balance Training and Core Strengthening exercises from today
- Ensure your home is safe; avoid clutter such as cables crisscrossing floors, toys etc. These are all trip hazards and should be avoided
- Many healthy, happy and fun-loving older adults have died soon after a fall with its attendant complications.
- Do whatever it takes to avoid falling
- Immobility (opening the doors to pressure sores, joint stiffness)
- Even when you are unable to move about on your own it is important to get support to change positions as often as possible or get an appropriate mattress or bed that prevents prolonged pressure over any single point.
- Make sure you passively or actively move joints daily.
- Incontinence (urine, faeces or both)
- This is one of the reasons older adults prefer to stay at home and avoid going out to meet friends etc.
- Iatrogenic Disorders – adverse effect of medication
- Quite often most older adults are on several medications and some side effects such as drowsiness may seem to cause more unhappiness and may even lead to falls.
- Inappetite – this may result in poor nutrition
- This may also be linked to loss of teeth thus making chewing very difficult or limited.
- The loss of smell and taste may also reduce the amount of food one may willingly eat.
The power to reduce the impact of the Geriatric Giants starts now and should be a lifetime commitment. It is never too early to start making the appropriate lifestyle modifications, nor is it too late to reduce the impact of the giants on one’s life.
Other conditions that significantly impact on the lives especially of the elderly are:
- Sleep Disorders
- Good sleep has the power to give us energy, improve our thought pattern and even helps us to make good choices.
- Good sleep sets the tone for a healthy life
- Constipation
- This is a challenge that confronts quite a number of older adults.
- Movement, fibre and lots of water go a long way to reduce the stress that frequent constipation generates.
- Fraility
- Muscle loss is real and as we age, we lose a significant percentage of our muscle plus our bones also become brittle.
- Make sure strength training is part of your exercise schedule
- Polypharmacy
- Another headache that needs to be confronted head-on
- Everyone especially older adults need a good primary care physician or a general practitioner who can coordinate all medicines from the different Specialists who may be attending to an elderly person. This ensures that unnecessary medicines are dropped
The goal of care at all times is to optimise the quality of life. As family, professional caregivers and friends we should always show respect so that the dignity of the elderly is preserved at all times. For those of us who are not yet in the age group with such challenges, we need to start the conversation about the type of care we will prefer and take steps to stay healthy and independent for as long as possible. The goal should be a long Healthspan and not just a long Lifespan.
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 – “There is no magic formula to being happy but making a conscious effort to be happy goes a long way.” – Dr. Kojo Cobba Essel
By Dr. Kojo Cobba Esse
