NUTALK - NUTRITIONAL TALK

SIMPLE WAY TO CHECK (URINE CHECK) TO SEE IF YOU ARE DEHYDRATED | NUTALK

2016-08-07T22:21:00.001+00:00

Although we can proberbly survive for a month or so without eating food, we can only do a week or so without drinking water.

With the average human body being 75% water, with blood 92% water, bones 22% water, and muscles 75% water, it’s no surprise our immune system depends on our water intake to function at its best.

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HEALTHY DIETING PRACTICES AFTER WATER DISASTERS | NUTALK™

2015-06-05T23:59:00.002+00:00

In counseling on the adaptation of healthy dietary habits, the choice of foods isn’t the only necessary detail. The quarters of good hygiene needs to be visited as well because, eating dirty fruits and vegetables will never guarantee optimal health.

In times of disasters especially water/flood disaster, the filth is spread everywhere and places that were supposedly neat are rendered unhygienic.

It is in such times that cholera outbreaks especially pips through the window if good hygiene is not observed.

Below are tips to keep you from opening the window to such hygiene-related illnesses.

1. Wash all ingredients thoroughly preferably under salted-water before cooking.

2. Do well to keep eat warm foods always.

3. Wash your hands with soap (preferably under running water) before you eat foods.

4. Cover all “waiting-meals” with a clean cloth to prevent flies from settling them.

5. Drink only treated/clean water only.

6. Avoid street foods around the disaster area especially raw vegetables (at least until things are back to normal).

7. Its best you avoid eating in the open as this might lead to unwanted contaminants finding their way into your food.

Observing the above should work out a healthy journey through your pain of been affected by the disaster and always remember GOOD HYGIENE is an indispensable part of the HEALTHY EATING REGIME.

WHY USING “APORTORYEWA”/LOCAL GRINDING-BOWL IS GOOD FOR YOUR HEALTH | NUTALK

2015-05-31T21:35:00.002+00:00

Come on who wouldn’t like to just press a button and relax while another does a job for him/her.?

I mean I like that myself and would love to use the blender any day but my mind of good health was tickled by what I am about to reveal.

Healthy eating isn’t the only habit that will assure you good health, yes the other side of the sandwich is exercise and that is what using the traditional Ghanaian cookware “aportoryewa” assures you enough of.

Grinding ingredients with the “aportoryewa” involves a lot coordinated physical activity which goes a long way to drop some savings in your “exercise account”. You get to exercise you mind, arms upper, body and sometime legs (if you are using it to stabilize the cookware).

Also, there are just some meals that only the “aportoryewa” gives the best product compared with the blender. For example, in the preparation of hot pepper sauce or “merko” the use of this traditional cookware gives a tastier meal.

The fun of it is the after benefit is a meal to devour and you would have had a two-in-one healthy session.

For a sedentary person, kitchen times will give a bit of exercise which is good for your health.

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AN APPLE A DAY MAY NOT ACTUALLY KEEP THE DOCTOR AWAY | NUTALK™

2015-05-29T17:02:00.002+00:00

Apples are nutritionally known to be a wealthy mine of nutrients which will optimally compliment the dietary needs of any individual.

“An apple a day keeps the doctor away” was coined and popularized at the 1904 World Fair in St. Louis, Missouri (Wales) by J.T. Stinson, a fruit specialist. This 19th century Wales proverb was coined during a lecture addressing the health effects of the fruit (apple). Wales is known to have apples available throughout the year and it might just be a considerable reason for this proverb.

Research findings published by JAMA internal Medicine, tends to rather paint a different ideology about apples necessary keeping you away from the hospital/doctor.

This however is not undermine the nutritional wealth of apple fruits and as a Nutritionist I still recommend you eat an apple a day because it’s one of the only fruits out there that has a remarkable list of different nutrients.

The Study informs that “Our findings suggest that the promotion of apple consumption may have limited benefit in reducing national health care spending. In the age of evidence-based assertions, however, there may be merit to saying 'An apple a day keeps the pharmacist away”

This is to say, episodes of visits to the hospital/doctor is not EXACTLY determined by the following the said proverb but, might safe you spending on pharmaceuticals like supplements.

THE STUDY

The researchers looked at data on about 8,400 U.S. adults who took part in government health surveys in 2007-08 and 2009-10. The adults answered questionnaires that included queries about foods they’d eaten in the previous 24 hours and medical care in the past year. About 9 percent of adults studied ate the equivalent of at least one small apple daily. Those who ate less than that were considered apple shunners.

Apple eaters had more education and were less likely to smoke than apple shunners, and fewer of them were white. Apple eaters were slightly less likely to use prescription drugs, but the study lacks information on use of over-the-counter medication and alternative medicine.

READ>> WHY EATING AN APPLE A DAY KEEPS THE DOCTOR AWAY

CONCLUSION

An apple a day MIGHT help you keep the doctor away but it not a 100% guaranteed “doctor-abstinence”. It also to a large extent depends on the other foods in your daily diet pattern.

The study did fail to provide conclusive information about accompanying foods the study subjects ate within the duration of the research. Also, there was not an exact closure on whether persons who ate an apple a day ended-up healthier than those who did not.

Therefore, a much comprehensive study that tackles all these parameters would be needed to totally bury the proverb.

When the sun sets on this, a practice of generally adopting a healthy meal choice is what will definitely help keep the doctor away.

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WHY NUTRITION IS A “GOLDEN PLAYER” IN YOUR 'HEALTHY TEAM' | NUTALK™

2014-10-21T16:37:00.001+00:00

All across the world nobody goes without eating and even if he/she doesn’t it is generally not because they don’t want to. So the argument about the importance of Nutrition should not exist.

From the onset of life a child is instinctively driven towards the breast, for what? Nutrition.
God himself has naturally made man to have to “eat”.

Health as entered into force on 7^th April 1948 by the World Health Organization is “a state of complete physical, mental and social Well-being and not merely the absence of disease or infirmity”.

The same statutory organization defines Nutrition as the “intake of food, considered in relation to the body’s dietary needs.”

Good Nutrition; an adequate, well balanced diet combined with regular physical activity according to the World Health Organization is a cornerstone of good health.

Nutrition thus is the most important component in defining a healthier individual/country (remember to advocate for nutrition security and not just food security). Nothing can exactly replace the need to eat and every part of our body’s system depends on a kind of nourishing ‘fuel’ to function. This so-called nourishing ‘fuel’ is only optimally gotten from food.

No amount of medicine can keep you looking younger but the food you eat. It is food that digested and assimilated to help repair and synthesis/manufacture new cells for your continuous existence.

When you are diagnosed with malaria and you are put-on a said medication, the cells that carry the disease-fighting capabilities of the drug are manufactured as a result of your nutrition. Plenty guns without trained soldiers to put them to use creates a supposedly useless army.

Proper nutrition through the practice of eating healthy diet greatly reduces the risk of developing diabetes, Cancer, Heart problems, Hypertension and other cardiovascular diseases.

An advocate for the recognition of nutrition as the major determent of the health is no misplaced call. In receiving this call however the additional call to make it a complete beneficial conference call is adequate physical activity or Exercise.

The World Health Association writes that “poor nutrition can lead to reduced immunity, increased susceptibility to disease, impaired physical and mental development, and reduced productivity”
.

#NUTALKtip

Your nutrition should take a top seat on the list of important things you need to practice properly in life. Good Nutrition greatly guarantees a healthier life.

FOR CONSULTATION

WhatsApp Our Nutritionist- +233277279565

Or inbox NUTALK on FACEBOOK

This article was reviewed on Monday, 11^th July, 2016 By Nu. Sallah Stanley Kwesi (Nutritionist at Nutritional Talk)

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RECOVERY/CONVALESCENT FOODS AFTER FALLING SICK | NUTALK

2014-08-24T19:28:00.001+00:00

The reason why we fall sick is because our immune system “loses-out” in its fight against a virus or bacteria. When we do however recover from a sickness, our immune system is at a weaker-point and thus require a nutritious “ladder” to climb back to an optimal point.

The “ladder” is food and we are going to get into the particular make-up of the “ladder” in-question.

PROTEIN

Our bodies require protein to make new cells that will bring back your general healthy look/feel. Eat proteins especially non-fatty ones and avoid using too many spices in their preparation or you risk upsetting your stomach which can cause you to vomit. You are on your way to full-recovery so there should be a gentle and selective return to normal. EAT FRESH BOILED FISH MOSTLY to help your system produce cells to repair itself. Also eat lean meat, eggs, nuts and beans to get you going on your journey to the “recovered land”.

FRUITS AND VEGETABLES

These particularly contain lots of antioxidants to re-enforce your immune system. They are easily digested and nutrients absorbed without stressing your digestive system. DO WELL TO EAT LOTS OF FRESH FRUITS AND VEGETABLES to provide you with vitamins and minerals that trigger a “rocket” pace of recovery.

WATER

Remember to keep hydrated to help you feel refreshed always.

#NUTALK_COUNSEL:
Complementing your medications with good nutrition helps gear-up your recovery from a sickness. We lose important cells whenever we fall sick and we need to eat well to re-synthesis them. Following all the above is a sure bet your recovery will win!!

FOR CONSULTATION

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This article was reviewed on Friday, 29^th July, 2016 By Nu. Sallah Stanley Kwesi (Nutritionist at Nutritional Talk)

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MOTHER: “WHEN EXACTLY AM I SUPPOSED TO GIVE MY CHILD WATER OR FOOD?” | NUTALK

2014-08-22T16:48:00.001+00:00

After six months of exclusively breastfeeding your child with ONLY breast milk, there arises the need to complement it with family foods.

Breast milk sufficiently meets the nutrient requirements of a child for the first six (6) months of life but these requirements more than double after the sixth month. Hence, the need to adopt complementary feeding.

Complementary Feeding as the name suggest simply means complementing breast milk feeding with another kind of food (which is just family foods; really nothing extraordinary).

So the answer is;
Give your child food/Water EXACTLY on his/her 6^th Month Birthday.

You can start out with liquid foods as you introduce him/her to family foods but REMEMBER TO CONTINUE BREASTFEEDING TILL HE/SHE IS 2 year old.

FOR CONSULTATION

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This article was reviewed on Wednesday, 3^rd August, 2016 By Nu. Sallah Stanley Kwesi (Nutritionist at Nutritional Talk)

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3 POWERFUL REASONS WHY YOU ARE ALWAYS TOLD “EAT FRUITS AND VEGETABLES” | NUTALK

2014-08-20T17:53:00.000+00:00

Doesn’t it baffle you that the tune “EAT FRUITS AND VEGETABLES” is repeated over and over again?

Today you will know exactly why a Nutritionist/Doctor/Counselor sings that song that never changes. Now let’s do some reasons shopping.

NUTRIENT VARIETY

Compared to other class of foods, fruits and vegetables contain a variety of nutrients in one place. So the nutrients contained in a mango/tomato are numerous both in types and proportions. From water, Vitamins, Minerals, to Carbohydrates and more, they can boost of nothing but a healthy source of nutrients whiles other foods mostly contain one major nutrient. For instance, Say Yam; Carbohydrate is essentially what it offers. For a scenario; “the amount of Minerals in Banana or Cabbage is sure to be twice or more of that in rice.”

EASILY DIGESTED

They structural Make-up of almost all fruits and vegetables makes them digest easily when eating. Unlike other foods that need more time and enzymes to digest, they (fruits and vegetables) are easily digested and nutrients absorbed.

AID IN NUTRIENT ABSORPTION

The Nutrients contained in fruits and vegetables also promotes the absorption of other nutrients. Absorption -boosters like vitamin C are abundant in fruits and vegetables.

#NUTALK_COUNSEL

Eating good amounts of fruits and vegetables everyday helps your keep a strong immune system, doesn’t overwork your digestive tract, keeps you looking young, reduces you risk of falling ill and as well helps you recover from illnesses.

This article was reviewed on Wednesday, 11^th January, 2017 By Nu. Sallah Stanley Kwesi (Nutritionist at Nutritional Talk)

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GOOD NUTRITION TO SLOW DOWN GREY HAIR DEVELOPMENT | NUTALK™

2014-07-11T19:31:00.001+00:00

It’s natural for everyone to develop grey hair as he/she grows older but adopting a healthy diet-regime will help slow down the process and thus, help “tortoise” the “Usain Bolt” rate of your greying.

Caused by genes or ageing, the loss of hair pigmentation leads to grey hair and can also be caused by bad diet habit as the materials needed for the colour production is from the food we eat.

A healthy diet of mainly fresh vegetables, fruits and good hydration can help your cause of delaying signs of old age.

The main nutrients needed for the optimum production of melanin for hair pigmentation are:

● Copper

● B Vitamins

● Selenuim

● Iodine

Why breakfast is the most important meal of the day | Read now

GOOD INFORMATION

Copper is essential for the production of melanin. Melanin cells are responsible for the production of hair colour.

A deficiency in Folic acid (a B-Vitamin that is essential for cell growth and reproduction) and biotin (a B-vitamin that aids in body growth) is directly linked to the development of grey hair.

Red blood cells (RBCs) are vessel by which oxygen and nutrients are transported to the scalp to nourish the hair. The vitamins B-6 (pyridoxine) and B-12 (cobalamin) are necessary for the optimum production of these red blood cells.

Also riboflavin (Vitamin B-2) is known to assist in hormone production and as well help balance body systems that affect hair colour.

Selenium is known to regulate the hormone production which plays to maintain a naturally black hair cooler.

losing weight with GOOD NUTRITION | Read now

WHERE ARE THESE ANTI-GREY NUTRIENTS FOUND

B-Vitamins

Pyridoxine (B-6) and Cobalamin (B-12) which are essential for healthy hair are natural abundant in fresh green leafy vegetables. Greens like Lettuce, Spinach, Kontomire (Cocoyam leaves), Ayoyoo, Kale, Collards, Broccoli and Cabbage are good sources of B-vitamins.

Making leafy green vegetables a feature in your daily diet will eventually slow/get rid of your grey hair.

Copper

A bite of a chocolate might just save you the ‘frown’ of spending on hair dyes. Naturally chocolates are a rich source of the “melanin cells-producer” called Copper.

Other sources of copper include; Liver, Roasted Soybeans, Wheat bran, Dates, Seafood (Salmon, Lobster, Crab and Octopus), Kale, Mushrooms, Nuts (Cashew Nuts), Pulses (Chickpeas), Dried Fruit (prunes), Avocados/Pear, Goat Cheese and Fermented soy foods.

Selenium

Salmon is a seafood consumed worldwide and scientifically known to be a great “ally” in the fight against grey hair. Selenium is naturally found in salmon. As an added incentive, eating salmon will help fight free radicals that can damage your immune system and lead to aging.

Iodine

Iodine is found in healthy amounts in salt and known to play a part in preventing/slowing the development of grey hair. Iodine rich foods include; Fish, Bananas and Carrots. DO NOT TAKE SALT DIRECTLY.

CONCLUSION

If you do make the above a daily-routine, ‘grey hair’ will shy away from you. It might develop one-day but its development will be slow.

WHAT FOODS SHOULD I EAT TO HAVE A HEALTHY LOOKING SKIN? | NUTALK™

2014-06-04T01:54:00.001+00:00

Our skin is the ‘opportunity’ for anyone to predict whether we are healthy or not. What your skin becomes DOES NOT 100% depend on the amounts you spend on skin-care products but on what you eat.

It is not the cosmetics that create the skin but skin cells that are nourished by the foods you eat.

Spending lots of money on buying skin-care products will amount to zero if you don’t eat properly.

You might however achieve a short-term success but the effects of not eating healthy will start to show as you grow older.

We shall talk about a couple of Skin-Super-foods that will help keep your skin glowing and slow-down ageing.

»Getting Rid/Prevention of Stretch Marks | Read More«

ANTIOXIDANT-RICH FOODS

Antioxidants are oxidation-inhibitors which subsequently help slow-down ageing and are greatly present in all fruits and vegetables. Antioxidants promote a glowing/brighter skin.

Dark Green Leafy Vegetables:

(Lettuce, Cabbage, Kontonmire (Cocoyam Leaves), Spinach, Cassava Leaves, Broccoli, Kale, Mustard Greens)

● Aside from been full of healthy amounts of skin-friendly and anti-ageing antioxidants, dark greens also contain high amounts of a substance called Lutein, which helps enhance/maintain skin hydration as well as elasticity.

Yellow and Orange fruits and vegetables:

(Carrots, Mangoes, Banana, Apricots, Peaches, Yellow Peppers, Sweet Potatoes, cantaloupe, pumpkin and more).

● These kinds of fruits and vegetables are rich in Beta-Carotene (which gets converted to Vitamin A in the body; but not everyone is capable of this) which makes the skin soft and smooth by preventing dryness of the skin as well as protecting the skin against the effect/damage of the sun.

● They as well contain good amounts of Vitamin A which also helps keep your skin from sun damage and resultantly gives you a smoother and softer looking skin. Regular absence /Deficiency of Vitamin A from your diet cause a dry-Scaly skin.

Ripe Tomatoes;

Tomatoes are a rich-source of a skin-enhancer called Lycopene. This antioxidant protects your skin from sun damage. Cooked and canned tomatoes contain lycopene amounts which more available for absorption. Other sources of this antioxidant are watermelon and grapefruits.

Berries:

(Blackberries, Strawberries, Blueberries etc.)

According to the Journal of Agricultural and Food Chemistry, berries contain the highest antioxidant levels compared to other foods. This (antioxidant levels) makes them a good source of substances that help produce collagen which is skin material for a smoother skin. The antioxidants also inhibits free radicals thereby slowing down ageing of your skin.

»TOP 10 fruits you can eat | Read Now«

ESSENTIAL FATTY ACIDS RICH FOODS

Fish (Salmon, Tuna, Sardines, Kpala, Mackerel etc., Flaxseed oil and Walnuts.

● Fish especially contains high amounts of Omega-3 fatty acids which works to slow-down the ageing process by inhibiting skin inflammation (accelerates the ageing process by allowing the action of free radicals).

Omega-3 fats also aids in preventing wrinkling by conserving moisture and enhancing the elasticity of the skin. The process of getting rid of cellulites is enhanced by Omega-3 fats as it keeps the skin firm.

GREEN TEA

It contain high stores of both antioxidants and flavonoids coupled with an un-matched anti-inflammatory property which helps prevent wrinkle-development and thus leads to a healthier looking skin. This property also protects the cell membranes of the skin.

WATER

The secret to a plump and shiny looking skin is the amount of moisture held-in by the skin. Plain Water is more hydrating than Juices or Sodas and if your quest is to have a good skin, drinking good amounts of water should be your daily habit.

Poor hydration leads to wrinkle-development as the skin dry’s-out.

Good amounts of water help transport nutrients to and toxins from skin cells. This enhances optimum nourishment and sweating to give a clean looking skin.

Why breakfast is the most important meal of the day | Read now

YOGHURT

Yoghurts are good for optimum digestion and ultimately helps kill acne-causing bacteria as well as fights other skin problems.

EGGS

Eggs are full of antioxidants like Vitamins B & E that are easily absorbed by your body to slow down the aging process”.

CONCLUSION

It can be noticed general healthy eating directly leads to a resultant good looking skin. A non-diet related counsel is for you to do well to get good amounts of sleep.

FOR CONSULTATION

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This article was reviewed on Sunday, 26^th August, 2016 By Nu. Sallah Stanley Kwesi (Nutritionist at Nutritional Talk)

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HOW DO I EAT PROPERLY? | NUTALK™

2014-05-23T10:12:00.000+00:00

It’s not just about cooking nutritious meals everyday but a great deal of whether that result in good nutrition to your body depends a whole lot of factors, of which ‘how you eat’ is PRIME.

When I say ‘how you eat’, I simply mean when the said cooked-food is ready and the next thing is you helping it make its way into your body.

Here are a few pointers.

RELAX + CONCENTRATE + EAT SLOWLY + CHEW WELL + DON’T TALK

Just like how we prepare for the birth of a baby by buying clothing etc., so we should supposedly do before we eat.

You might be raffled by now but it really is nothing extraordinary.

●First you make sure to stay away from distractions like TV, Laptop etc.

●Then conjure all the concentration you have in you on the meal you are to ‘devour’.

●As well positively appreciate the aroma, taste and general abouts of the said meal.

Why eating an apple a day keeps the doctor away | Read now

●All this in place will help trigger a positive preparedness of your digestive system to optimally breakdown and absorb there-after.

●Distractions (like talking, TV, Laptop etc.) divides the attention of your brain and will mean absolute concentration of your system on digestion will not be achieved.

Observe the above and you sure to optimally gain from the meals you eat.

GOOD LUCK.

»»Leave a Question Below for our Next Article««

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REDUCING/GETTING RID OF DANDRUFF WITH GOOD NUTRITION | NUTALK

2014-05-12T00:17:00.000+00:00

To most women their hair is the hitherto of the image they put-out to the world. Thus, journeys of stress are traded in for a shiny and healthy looking hair.

A great deal of women may experience the embarrassment of Dandruff during their lifetime.

According to HealwithFood.org, “Dandruff is an itchy and often persistent skin disorder in which the scalp produces and sheds new cells at an abnormally fast rate, which results in white flakes (old skin cells) falling from the scalp”. It has no respect of age but more common amongst teenagers and younger adults.

Several causes have been associated with dandruff and a root cause has not been determined as at yet. Probable causes include;

● Nutrient Deficiencies

● Over-growth of Pityrosporum ovale (P. ovale) which is a minute fungus living on our hair scalp and body.

● Proliferation Candida Yeast

● Excretion of excess proteins and fats

A dandruff meal doesn’t exist but adopting the below researched diet tips will help reduce if not totally get rid of dandruff.

Why you should STOP drinking Coke, Pepsi, Fanta (SODAS) now | Read now

Get Good Amounts of Allicin

Garlic is a rich source of allicin which can help reduce the overgrowth of P. ovale which preys on released sebum/skin oils to cause dandruff. The Fungal Properties of allicin is believed to help halt the activity and growth of P. ovale. Onions and scallaps are other sources of allicin.

Top 10 healthiest fruits you can eat | Read now

Increase your Zinc intake

Eating good amounts of zinc daily should help your case of dandruff.

Numerous sebaceous glands of the scalp produce skin oils to protect the hair and skin. Tiny fungus (P. ovale) on the hair scalp prey on these oils to cause dandruff. This essential mineral is effective in controlling sebum (skin oils) production and thus should curb your dandruff.

Beef (Red meat), Lamb, sesame seeds, Pumpkin seeds, Lentils, Cashews, Turkey and shrimps are rich sources of zinc (Plant sources are not bioavailable for use by the body except those in oats).

Get lots of B-Vitamins

B-complex plays a crucial role in the optimum metabolism of ingested foods. From the causes of dandruff enumerated above, excretion of excess nutrients was noted as one cause. B6 (pyridoxine) and B12 (riboflavin) particularly can help reduce dandruff by causing the efficient metabolism of carbohydrates and fatty acids.

Also, B6 enhances the optimum absorption of zinc by the small intestines and as well helps reduce your sugar cravings.

Meats (Turkey, Tuna and liver), fish, whole grains, potatoes, bananas, lentils, chili peppers, beans and molasses are concentrated sources of B-Vitamins (B12 is however not bioavailable in plant foods).

Reduce your sugar consumption

Intake of high amounts of sugary/high-glycemic foods can worsen dandruff. As said earlier, candida yeast is linked to the dandruff and the habit of eating sugary foods is believed to promote the growth of this yeast. Sugar as well reduces the levels of B vitamins, which are key to fighting dandruff. Remember a food (especially processed foods) doesn’t have to taste sweet to mean it contains sugar.

Avoid too much fat and oil intake

Chronic intake of too much fat will consequentially promote the elimination of excess through the scalp and thus worsen dandruff. Eat good fats like omega-3 fats from fish.

CONCLUSION

Adopting the above will go a mile to kick dandruff out of your hair. You can always still simultaneously go natural with the use of coconut oil, lime etc. on your hair.

FOR CONSULTATION

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Nutritionist S. Sallah's DIET TIPS TO DEFEAT VOMITING | NUTALK

2014-04-04T02:15:00.002+00:00

As the involuntary forceful expulsion of ingested semi-digested foods/chyme from the stomach through the mouth or sometimes through the nose; vomiting is medically referred to as emesis.

Nausea is the feeling that a person gets when he/she is about to vomit.

A wide range of disease and non-disease related causes make the responsibility-list for an individual vomiting. Simply however, irritation of the stomach by Viruses or bacteria causes you to throw-up.

Now let’s get Nutalking on the tips to help defeat vomiting.

EAT IN BITS

Fullness after a heavy meal among persons suffering from repeated episodes of vomiting is usually a quick trigger. It is thus advisable to rather eat in bits which will prevent the ‘one-time’ feeling of fullness and subsequently greatly reduce the probability of you vomiting.

AVOIDING COLD MEALS

Cold meals naturally may cause you to suffer nausea and there-of vomit. I advise you to go-in for warm/hot meals to awaken your senses and kick-away nausea.

AVOID DRINKING TOO MUCH FLUID AFTER MEALS

You should look out to avoid drinking too much fluid after meals. Taking too much fluid bloats your stomach and provide a medium for causative viruses or bacteria to irritate your stomach leading to you throwing-up.

EAT PEPPER HOT FOODS

Capsaicin is responsible for the ‘hotness’ in pepper and helps ginger a natural feeling of alertness. This can help reduce your episodes of vomiting.

#NUTALK COUNSEL: Always make sure to check-up whiles you implement the above tips.

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BREASTFEEDING OVER 2yrs LINKED TO INFANTS TOOTH DECAY. WHAT YOU SHOULD DO | NUTALK

2014-03-18T02:24:00.002+00:00

It’s a factual point that the World Health Organization (WHO) calls for mothers to breastfeed exclusively for the first six months and thereof compliment it with family foods until the infant is 24 months old. This is proven to have a more than just a positive benefit for both the mother and baby.

Benefits of Breastfeeding to the mother | Read now

A recent study publication however draws a link between breastfeeding and infant tooth decay.

Completing a research study for the award of his doctorate from the University of Califormia, Benjamin Chaffee led a team of researchers survey 458 babies in low-income families in Porto Alegre, Brazil.

The research aim of uncovering a possible link that exist between longer-term breastfeeding and the risk of tooth decay had babies screened at 6, 12 and 38 months old.

My breast milk has not started flowing after giving birth, what should I do?

According to Reuters, “at six months, the study team gathered data on the number of breast milk bottles the baby drank the day before and any other liquids, like juice. At the 12-month mark, parents reported whether they fed their babies any of 29 specific foods, including fruits, vegetables, beans, organ meat, candy chips, chocolate milk, cookies, honey, soft drinks or sweet biscuits.

Two trained dentists examined all of the babies at each of the visits. Nearly half of the children had consumed a prepared infant formula drink by age 6 months, the researchers write in the Annals of Epidemiology, but very few still drank formula by age”.

Revealing Stats from the study showed that, 40% of the children breastfed (between 6-24 months) had developed tooth decay by the end of the research study. Also, an 8% (48%) noticed increase occurred in babies who were frequently breastfed past their 2 year birthdays .

William Bowen (professor emeritus in the Center for Oral Biology at the University of Rochester Medical Center in New York) hypothesis the most likely cause to be the physical barrier created between saliva and the teeth when a baby suckles. Saliva does not interact with the teeth of a baby whiles him/her suckles and thus, saliva-bacteria breakdown is turned-off leading to unhealthy consequences.

#NUTALK COUNSEL

This revelation should in no–way cause you to re-think breastfeeding.

All the above study findings boil-down to infant-teeth-hygiene. Every healthy simple effort should thus be employed to keep the teeth of infants clean always. The study location was among low-income families who are most likely not to have good scores on hygiene.

Get in discussion with a pediatrician/dentist on tips to keep your baby’s teeth clean.

You can however clean you baby’s gums and teeth after meals /suckles with a dampened clean cloth. You quest should be to prevent the growth of tartar in your baby’s mouth by making sure there are no excess food in his/her mouth.

What do you think about this new finding, will you still breastfeed Or Counsel others to?

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I WANT TO KNOW WHY I FART? | NUTALK™

2014-03-14T02:34:00.002+00:00

According to UK National Health Service, an average person farts approximately 15 times a day.

Is that your story?

If it is, then there is nothing to be worried about. Farting is a normal biological phenomenon like sweating, breathing etc.

==what you should know==

Digestion of ingested food causes the production of gases (mostly Methane, Carbohydrate and Hydrogen). Our body’s get rid of this useless gaseous build-up by us either farting or belching. This kind of flatulence is usually not smelly and you might pass it out without a second thought.

Normal flora (Bacteria) found within the small/large intestines also causes the production of gas upon acting-on undigested foods (mostly sugars and polysaccharides). The gas produced is smelly as result of the presence of sulphur. You might want to watch were you release this kind of “gas-bomb”.

You might observe that this latter smelly kind of flatulence is mostly produced when you leave feaces sitting in your large intestines for long periods than normal. This allows room for intestinal bacteria to act-on and produce the residual sulphur-laden smelly gas. It should thus, be an indication that you should ‘redial that missed call from the wash-room’.

Answering the above question, some causes of flatulence include.

Overeating: This increases the changes that you will have a whole chunk of undigested food following digestion.

Talking whiles eating: Talking while you eat makes you swallow a whole lot of air which must all be excreted in way or the other.

Eating beans: Beans are well-known to cause the production of gas during digestion and over eating beans will cause you to blow-smelly-winds.

COUNSEL

As said earlier, smelly continuous flatulence should be an indication for you to go ease yourself. If this becomes chronic, dietary changes should be sort it they exist no existing underlying disease cause.

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SO, HOW DO I BUY “HEALTHY” FROM THE MARKET? | NUTALK™

2014-03-08T20:53:00.002+00:00

Answering this question is simple and does to require for you to change a whole lot. Remember you don’t have to change overnight but the thought should be;

“A HEALTHY CHANGE MUST HAPPEN”

Now let’s get about answering this question.

This article is written with particular thought of the Normal African Woman going to the Market.

HEALTHY DECISIVE THINKING

Every good thing will only happen after it has received some thinking. Thus, the first mile to buying “healthy” from the market is to have the thought that all I want is to feed my family with nothing but meals that will not have a later-effect. A healthy decisive thinking involves first identifying some “wrongess” you are guilty of and as well require commitment. Out of this thinking process should come a healthy list which should dominated by vegetables.

Why Vegetables? Because they and fruits do not contain one main nutrient like other foods but, rather are stores filled with numerous important nutrients.

Spending on your ingredients reduces your chances of incurring later heavy spending on diet-related sicknesses.

HEALTHY INGREDIENTS PURCHASE

The next thing is to ‘buy-healthy’ when you go to the market. So, how do you do this? The answer is making sure you buy fresh and clean stuff only.

Do not buy those Tomatoes leaved exposed to the effect of the direct sunlight but rather buy those under the shed.

Visit the market more often to buy new and fresh ingredients because those in the fridge lose their “healthy fresh nutrients” when kept for longer time. Also make sure to have a ‘touch-feel’ of every vegetable you buy. Check for depressions/punchers and avoid those punched/over-bruised ones.

Look in your basket/polythene and see the nice vegetable rainbow that’s forming. If you not seeing this then you are not done with your “Healthy-vege-shopping”.

The meats you buy should have a ‘fresh-see’ of blood and should not be a venue of a ‘packed-to-capacity’ fly party. Go on for meats with less unhealthy white-strips (Triglycerides/fats).

No! Those cheap Over-bruised black spotted plantain do not deserve to follow you home. Go-in for minimally bruised ones however.

These are but a few tips socialize with NUTALK and get more where this came from.

BONUS

So you back from the market with a healthy stock of fresh ingredients, nice.

However, all this effort can be thrown to the bin if you employ unhealthy preparation techniques.

Like our page and get wind on how to cook healthy meals.

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SAFER CHILD-FEEDING OPTIONS FOR HIV-INFECTED MOTHERS | NUTALK™

2014-02-21T09:52:00.000+00:00

Having realized you have HIV, you may be scared of infecting your child through breastfeeding. Well it’s unlikely for this to happen if you practice proven child-feeding ways.

This article is primarily meant for health counselors to help throw the choice dice in the court of infected mothers.

Mothers should not be forced into choosing a feeding method but rather encouraged to make a healthy decision.

There are three feeding options for you to choose from:

REMEMBER: Mothers should be not allowed to mix any of the below feeding options.

Exclusive breastfeeding

Exclusive breastfeeding means the baby receives only Breast milk and no other liquids or foods, not even water. Give the baby vitamin drops or mineral drops only if prescribed.

Benefits of Breastfeeding to the mother | Read now

Important Notes:

●You should remember; if a mother is HIV positive her breast milk contains the virus and if she breastfeeds she can pass HIV to your baby through the breast milk.

●Remember you can exclusively breastfeed up to ONLY 6 months.

●At 5 months, you can express the milk and feed the baby using a small cup and spoon.

●Stop breastfeeding completely when the baby is 6 months.

Modified breastfeeding

This will greatly reduce the chances of transmitting the virus to baby.

For modified breastfeeding mothers should;

1. Express their breast milk into a clean metal cup

2. Bring it to the boil.

3. Take off to cool.

4. Then feed the baby.

Replacement Infant Feeding

When a mother opts for replacement feeding she is not recommended to give breast milk. Mix-feeding will increase the chances if your baby getting infected.

Use infant formula for 6 months and then your baby can eat enriched family foods.

Do not use feeding bottles (use small cup and spoon?)

CONCLUSION

Upon realizing a mother is infected, she should be encouraged to attend ANC during pregnancy to prevent malaria, anemia and be checked for STIs.

People with HIV infection may suffer illnesses such as persistent diarrhea, TB and pneumonia.

They should be advised to eat a nutritionally adequate diet and take vitamins to stay strong. Drink enough water and keep good hygiene.

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WHY YOU SHOULD STOP THE FREQUENT USE OF “MAGGI CUBES” IN YOUR MEALS | NUTALK™

2014-01-15T22:52:00.003+00:00

Reading Genesis 5: 3-36, you will take great notice of the numbers each early man managed to achieve in terms of his age count with the lowest being Enoch (who despite ranking last, recorded a whopping 365 years).

The question is; how did these people manage to attain these high age numbers since God loves us no less?

A probable answer could be that they ate natural foods and had nothing to do with processed foods.

Alright, moving from that background let’s talk “maggi”.

Maggi is a product of Nestle and used by lots of people across the world (especially Africans) for the sole reason of enhancing taste in meals. The other side of the coin is that its components can be very harmful to an individual’s health if chronically consumed.

Maggi cubes basically contain (in unhealthy amounts):

Sodium: Excessive amounts of sodium increases your chances of developing high blood pressure which consequentially lead to heart disease, stroke, heart failure and kidney disease.

Hydrogenated Oils: These were once-healthy oils that have been processed into extremely harmful trans-fats. Trans-fats are well-associated with increase in bad/white-fats/Low-density Lipoproteins (LDL) cholesterol with a corresponding decrease in good/brown-fats/HDL cholesterol. This increases your chances of developing artery- blockage (arteriosclerosis) leading to hypertension.

Mono-Sodium Glutamate: This is responsible for the taste Maggi’s brings to your dishes. Though Nestle says it uses safe amounts, it is still not a healthy inclusion.

GOOD SIDE

Maggi cubes have recently been fortified with micro-nutrients like iron.

CONCLUSION

Come to think of it, have we developed a sweet tongue or we just don’t want to eat healthy?

The use of species like garlic, ginger and more if mixed right will bring great taste to your meals.

The choice is yours to make!!

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5 ‘DIET-NEW-YEAR-RESOLUTIONS' YOU SHOULD MAKE TO KEEP LOOKING YOUNG | NUTALK™

2013-12-31T20:36:00.002+00:00

First and foremost we at NUTALK serves you a plate of nothing but greetings with the saying Happy New Year and hope you do try your absolute best to stay healthy all through the year.

The secret to achieving the latter is taking the somewhat hard but rewarding decision to be a passenger in the healthy eating people train.

Now let’s start talking about these five so-called important resolutions you should be making.

Eat more natural than processed foods

Instead of Tin tomatoes and Sardines go-in for fresh tomatoes and un-processed fish respectively. This resolution applies to all other foods as well.

The main reason; most processed foods have loosed a great chunk of their nutrients as a result of heat treatment etc. and with the added disadvantage of you haven to cook them again, you ultimately end up with lesser nutrients which will not help ‘your-seeking mission’.

Remember: The result of eating ‘Fresh’ foods = looking ‘Fresh’.

A fruit a day

By making this resolution you stand to provide your body with the materials it needs to build that healthy and fresh looking body which is outwardly projected by the look of your skin. All Fruits are natural sources of antioxidants, which a well-known for the anti-ageing ability. A fruit a day will not just contribute to your ‘young-seeking mission’ but ultimately promote your general well-being. It is advised to eat more fruits daily but it always good to start from somewhere.

Replace alcohol with water

This might seem had for you to do, that’s if you are a chronic-alcoholic. This will help you to greatest of distance a helper can go. It will allow your body concentrate on more beneficial activities either than breakdown useless ‘empty-calories’ found in alcohol. If you can’t go for a one-time switch it’s advisable you start with an every-other-day.

Remember: The less alcohol in your system, the younger you will be.

Avoid drinking sodas

Why you should STOP drinking Coke, Pepsi, Fanta (SODAS) now | Read now

Sodas/soft drinks like Coca-Cola, Fanta, Sprite and Pepsi are what we can kindly refer to as “age-speeders”. They bring into your world a whole lot of unhealthy effects which all sum-up into a class called degenerative disease. All we can say about this is, the world will be way healthy without sodas. Thus, it is a necessary resolution you should be making. Water or juice-up although this year.

Avoid spreading Margarines on my bread everyday

You might consider this way-off the point of making diet New Year resolutions but, it is a simple important issue you should not brush-aside. Hydrogenation is the unhealthy process by which margarines are produced. This process converts previously healthy fats into unhealthy ones whose consumption can promote the development of cardiovascular diseases which will ‘chop’ into your “young’.

These diseases are associated with the elderly, so if you suffer from one ??????.

CONCLUSION

We say a HAPPY NEW YEAR and stay healthy by eating healthy.

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WHAT IS A HEALTHY CHRISTMAS/NEW YEAR MEAL | NUTALK™

2013-12-15T00:06:00.001+00:00

Christmas is celebrated to mark the birth of our Lord and Savior Jesus Christ. This occasion is always accompanied with preparation and eating of meals that one might not eat on a regular day.

Now let’s ring the bell on the tips about ‘what a healthy Christmas Meal’ is.

● A healthy Christmas/New Year meal is one that will not cause you to lose your ability to have “agile-fun”. Simply put, a meal that will not fill every corner of your stomach causing you to feel “food-lazy”. Eat lighter meals that will not take any gear out of your day.

● A meal that contains lots of fresh vegetables can be considered healthy. Why not? Have a “Xmas/New Year Salad” to make your day.

● It should be low on fat and try to avoid a lot of frying during this occasion. Don’t invest in tasty bad meals to later suffer the consequences.

● It is a norm to have a lot of spices put into meals to enhance taste and aroma around this period. Remember, nothing matters but the nutrients you get out of the meals you eat once you ingest them.

● A Christmas/New Year fruit for everyone is a healthy decision or how about a ‘Fruit Salad’?

Foods you should avoid during this festive season |read

CONCLUSION

A healthy Christmas/New Year meal is one with good amount of vegetables, less heavy, less fatty and less spicy.

NEVER FORGET THE TRUE MEANING OF CHRISTMAS

This article was reviewed on Sunday, 18^th December, 2016 By Nu. Sallah Stanley Kwesi (Nutritionist at Nutritional Talk)

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MY BREASTMILK HAS NOT STARTED FLOWING AFTER GIVING BIRTH, WHAT SHOULD I DO? | NUTALK™

2013-12-01T23:18:00.000+00:00

The production of milk by the breast of a new mother greatly depends on her ‘brain-activity’.

In a healthy mother (NO DIAGNOSED CONFOUNDING HEALTH ISSUES), ‘BRAIN ACTIVITY’ so to speak, is the control that the psychological state of the mother has on the issue of breast milk production. Thus, any form of stress, worry or dis-believe in her ability to produce milk will hamper a mother from doing so.

The production of milk is triggered by impulses sent to the hyperthalamus (part of the brain) as the nerve endings in the breast are alerted for the need to produce milk for a suckling baby. The brain upon receiving these signals produce two hormones; Progesterone and prolactin whose actions also cause the production of milk by the breast milk making cells (the alveoli take proteins, sugars, and fat from your blood supply and make breast milk. A network of cells surrounding the alveoli squeeze the glands and push the milk out into the ductules, which lead to a bigger duct).

This therefore should recommend that, a baby be put to breast to suckle even if no milk is seen flowing.

Onless otherwise advised by a Nutritionist/Dietitician/Doctor, NEVER RUSH into giving your child formula-feeds or you not only greatly affect the optimal development of the newborn but affect your own side of the “benefit share”.

Benefits of exclusive breastfeeding to a mother

Always speak to a Nutritionist/Medical Personal before taking such a huge decision to give formula-feeds which should be the last option.

CONCLUSION

Unless medically advised, never hastily make the decision of giving your newborn formula-feed just because you breast hasn’t produced milk on the first day. Keep triggering the production switch by putting your baby to the nipple to suckle whiles psychologically staying positive. You sure to produce milk.

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This article was reviewed on Wednesday, 3^rd August, 2016 By Nu. Sallah Stanley Kwesi (Nutritionist at Nutritional Talk)

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AUDIO: OLD AGE IS A 'WAR' WHICH YOU NEED TO 'ARM' YOURSELF FOR | NUTALK™

2013-11-30T13:09:00.002+00:00

A audio podcast by Nutritionist Sallah Stanley Kwesi digesting the main issues that helps one keep his/her “young” alive.

The Audio isn’t high quality due to recording environment. We do know for sure you will hear every single word in the audio.

Leave your comments and questions below.

DOWNLOAD AUDIO

DIETARY MANAGEMENT OF PEPTIC/STOMACH ULCER | NUTALK™

2013-11-02T12:59:00.001+00:00

There are different types of ulcers and the name tag for each usually emanates from where the ulcer is located.

Peptic ulcer (Peptic Ulcer Disease) is undeniably the most common ulcer which affects areas of the gastrointestinal tract which are exposed to acidic digestive juices.

Simply, it is ulcer that occurs in areas of digestive tract that produce/interact with the acid produced during digestion. Two (2) words describes this kind of ulcer; ‘extremely painful’.

Why eating an apple a day keeps the doctor away

CAUSE

NOTE: Foods do not cause ulcer but can aggravate or delay the healing process.

Our digestive system (especially the stomach where the greater chunk of digestion takes place) is protected from the effect of digestive acids by a mucus lining. Any form of damage to the mucus can lead to the acid causing sores on the exposed surface.

A bacterial infection caused by Helicobacter pylori is scientifically proven to be the major cause of inflammation leading to damage to the mucosal lining of the digestive tract. Ulcers can as well be caused or worsened by drugs such as aspirin, ibuprofen, and other NSAIDs (non-steroid anti-inflammatory drugs).

DIETARY RECOMMENDATIONS

The simple diet counsel is for you to avoid eating acid-causing foods as such foods will aggravate or delay the healing process. Such foods like those that have longer digestion time.

Your diet should be one that;

1. Doesn’t cause irritation to your digestive system.

2. Doesn’t cause excessive digestive acid production by the stomach.

3. Doesn't cause heartburn or gastroesiohageal reflux.

Avoid the following:

● Deep fried foods like French fries, fried yams/plantain etc.

● Eating late at night (do not eat within 3 hours before bedtime)

● Spicy foods like those spiced with Curry powder, rosemary, Onga, Maggi etc.

● Fatty/oily foods (Have longer digestion time)

● Alcohol

● Smoking

● Over-eating

●All caffeinated beverages/drinks like coffee, tea, Sodas/soft drinks carbonated drinks and chocolates.

● Tomato-based products like ketchup and moderately reduce your consumption of tomato stews/sauces (Make it a point to mix your stews with a variety of vegetables).

● Too hot or cold foods like tea, coffee, cold water, ice creams etc.

COUNSEL:

● To prevent aggravation of your ulcer, eat in bits instead of 3 large meals. DO NOT OVER EAT. Eating in bits (5 to 6 times a day) is more comfortable and will be easier for the stomach to digest.

● To keep you satisfied and avoid the irritation cause by fats, eat foods high in fiber from fruits and vegetables.

● Chew slowly and properly to reduce bolus sizes swallowed. This will prevent irritations when foods get in the stomach.

● Never wait to feel hungry to eat. Always have something to eat

● Bananas should be your friend

● To help detoxify your system keep to the rule of keeping hydrated always

CONCLUSION

Just keep in mind the above recommendations daily and your healing process will be given an extra gear.

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This article was reviewed on Sunday, 10^th July, 2016 By Nu. Sallah Stanley Kwesi (Nutritionist at Nutritional Talk)

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WHAT IS A FRUIT MEAL PLUS A GIST OF ITS MAGICS | NUTALK

2013-10-17T00:26:00.001+00:00

Fruits are a rich source of vitamins and minerals. They also contain healthy amounts of proteins, fats and carbohydrates (They should however not be relied-upon for the absolute provision of these three latter nutrients).

Eating of fruits drives home several benefits to the human body and should therefore be made a daily habit.

Why eating an apple a day keeps the doctor away | Read now

A fruit meal can simply be said to be a meal serving composed basically of fruits. It however, can contain other accompanying foods like yoghurt, milk etc.
Depending on the preference/like of an individual, fruit meals can either be eaten in blended form or cut into small sizes.

To increase the nutrient-pile of a fruit meal, it is advisable to have a mixed of different fruits. This plays to a healthy flavor score as well as appearance/colour. It is a usual saying that “variety is the spice of life”.

MAGICS OF FRUIT MEALS

ENHANCED DIGESTION: Fruits are soft and do not spend long periods digesting. Eating a fruit meal thus, helps rest your digestive system from all the long stressful periods of digestion. This helps reduce the degeneration of your digestive system as your age.

A BOOSTED IMMUNE SYSTEM: The rich-counts of vitamins and minerals found in fruits help give a “fruitful-gear” to your immune system. Simply put, it re-charges the batteries of your body’s soldiers. Without a healthy immune system, our body will not stand a chance against the wearers of infectious.

REFRESHING-FILL: The healthy juices found in fruits help refreshing your system. Providing you with some good amount of fluids, fruits will aid in preventing dehydration.

Top 10 healthiest fruits you can eat | Read now

APPETITE-INJECTION: Vitamins and Minerals are known “appetite engineers” as they help enhance your drive to eat. Having a fruit meal as said before helps rest your digestive system as well your brains. Never forget “your brains play a major part in appetite and digestion”.

RECOVERY PUSH: Fruit-meals are especially recommended for sick people who usually have less appetite and are not able to eat whole meals. Fruit meals help whip-up their appetite and consequentially pushes for a quicker recovery.

What exactly is a healthy diet | Read now

CONCLUSION

All the above are to help you find a place for “fruits” in your daily eating pattern.

Adopt a fruit meal today and give your youth a lasting injection.

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This article was reviewed on the Thursday, 7^th July, 2016 By Nu. Sallah Stanley Kwesi (Nutritionist at Nutritional Talk)

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HEALTH DANGERS OF EATING FOOD SERVED IN POLYTHENE TAKE-AWAY | NUTALK

2013-10-10T16:57:00.000+00:00

The use of plastic-polythene as containers for take-away is a common practices in Ghana and most places in the world.

The financial convenience is probably the main reason behind this practice.

______________________________________________________________

Polyethylene (polythene) is a polymer that is thermoplastic, meaning that it can be melted to liquid and remolded as it returns to a solid state.

_________________________________________________________

WHAT YOU SHOULD KNOW

1. The ability of the polythene to melt to liquid means when hot food is put into it, it starts to shed-off (breakdowb) some chemicals which can be harmful depending on the load.

2. Breakdown of the polythene not only takes place with hot foods but with cold oily, watery or sticky foods as well.

3. The frequent habit of eating foods served in polythene leads to a build-up of a harmful chemical called plasticizer phthalate (A component of polythene).

4. Plasticizer phthalate ingested in high concentrations over a period can lead to various complications.

COMPLICATIONS

Phthalate load in humans is associated with the following;

1. Hormonal imbalances

2. Increases in allergy

3. Reduced fertility among men and women.

4. A couple of studies done on the harmful nature of phthalate show that it increases one’s chance of developing obesity, hypertension and breast cancer.

5. Lactating mothers who eat from polythene take-away and eventually ingest phthalates, have the undesired result of passing it to their babies through their breast milk. Several unhealthy complications can result over the time to the baby.

CONCLUSION

As much as possible avoid collecting very hot foods in polythene. Cooking at home will help you lower this canker.

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