• A high intake of red meat has been shown to increase the risk of colorectal cancer.
• Instead, choose poultry, fish, eggs, soy products, beans, and whole grains for the healthiest protein sources.

Choose a Rainbow of Vegetables and Fruits

• Vegetables and fruits of all colors are loaded with anti-cancer, immune system-strengthening properties.

Increase Your Fiber Intake

• Fiber is found in plant foods only, and is needed for healthy gut function.
• Choose whole-grain breads, cereals, oats, and rice.
• Eat a variety of fruits and vegetables; Add beans, peas, and lentils to salads.
• Be sure to increase your water intake when increasing fiber in your diet.

Calcium Is Not Just Important for Healthy Bones

• Calcium intake has been shown to reduce the risk of colorectal cancer.
• Best sources of calcium include low-fat dairy product such as yogurt and skim milk, dark green vegetables (KONTOMIRE, ALEEFU, LETTUCE, GBOOMA), soy and soy products, fish like salmon and sardines, and fortified foods such as orange juice. RDA for calcium is: women 19-50 1000 mg, over 50 1200mg, men 1000 mg. Talk with your doctor about whether calcium supplement is right for you.

Vitamin D, the Sunshine Vitamin

• Vitamin D aids in the body’s absorption of calcium, and has been shown to play a role in colorectal cancer prevention.
• Vitamin D is derived mainly from sunlight, but can also be found in cooked salmon/mackerel/sardines, fortified milk, and eggs.
• Many calcium supplements also contain Vitamin D.

Folic Acid

• Folic acid (folate) is an essential B vitamin, and has been shown to help reduce the risk of colorectal cancer.
• RDA is 400 mcg/day.
• Best food sources include dark green vegetables (KONTOMIRE, ALEEFU, LETTUCE, GBOOMA), whole grains, and legumes (BEANS OF ALL SORTS AND NUTS).

Magnesium

• A recent study found that a diet high in magnesium reduced the risk of colorectal cancer in women. Magnesium abounds in nuts e.g. cashew and almond. Seeds like sesame seeds and wheat bran are also rich in magnesium. Spinach and cocoa products are also fairly good sources.

Drink Plenty of Water!

• Most people need at least 2 liters of water/day, and more when they exercise.

Stay Active!

• 30 minutes most days / week of moderate to vigorous exercise will make a healthier you!
• Check with your doctor to plan an activity program that is right for you.

Adapted by Laurene Boateng

Acknowledgement

Adapted from the Jay Mohanan Center for Gastrointestinal Health (fact sheet)

For as dietitians one important vegetable we frequently recommend as part of an iron rich diet to combat anemia in pregnancy is ABEDURU/KWAWUNSUSUA. This vegetable is a superstar when it comes providing iron because it is rich in both iron and vitamin C. Iron absorption is greatly enhanced in the presence of vitamin C , so when you find a vegetable that is rich in both iron and vitamin C, then presto! You have a superstar in hand! Boil and add blend with its own boiling water and add to soups and stews and watch your Hb values rise. Do not boil for too long as that may destroy some of its vitamin C content. Have other iron rich vegetables such as kontomire, aleefu, cabbage, lettuce and gbooma everyday as soups and stews to further boost your blood profile. Other iron sources are whole grain cereals and their products like bread, corn/maize (and their products) and oats. Very good sources of iron include meats, poultry and other animal product e.g. liver, but unlike abeduru and the other green leafy vegetables, these animal products can be quite high in calories because of their saturated fat content and therefore must be eaten in moderation. Its not a myth, I have seen many pregnant women’s blood profiles improve with consistent intake of abeduru and other green leafy vegetables! In addition to all the medication your doctor will prescribe, try this one also and remember to give me feedback. Good day!

By Laurene Boateng

Taste buds decrease in number and size as we grow, affecting sweet and salty tastes in particular. About 30% of people 80 years or older appear to have difficulty identifying common substances by smell. Due to loss of bone and diseases of the mouth, many over 65 years people have lost many of their teeth leading to difficulty in chewing. This makes them select easy-to-chew foods, leading to reduced consumption of fresh fruits and vegetables high in dietary fiber. For those wearing dentures, it should be made to fit them so as not to give chewing problems.

Aging is also associated with a decrease in muscle mass and an increase in body fat. This leads to a decrease in energy spent during rest, and hence the need for reduced calories. Aging comes with reduced ability of the stomach to digest food. This is because the stomach cells are less able to secrete digestive juices. There is also a decrease in the secretion of gastric acid which may interfere with protein digestion. The small intestine becomes less capable of absorbing some nutrients, including protein, carbohydrate, fat, some vitamins and minerals. Some older people may suffer from cramps and diarrhea after eating dairy foods containing lactose because they lack the enzyme lactase. Constipation may be a result of altered movement of the intestines, inadequate fluid intake, and inactivity.

Some medical conditions such as obesity, accidents, heart disease, cancer, arthritis, osteoporosis, diabetes, senile dementia, and the use of prescription drugs can result in the health team making changes in the diet or a decrease in strength and ability to shop or cook. This can affect the nutritional status of the person. Alcohol when substituted for nutritious foods, may interfere with absorption of some nutrients, particularly folic acid. The elderly have a decreased ability to absorb, distribute, metabolize, and excrete both prescription and nonprescription drugs. Long-term use of certain therapeutic drugs that interfere with absorption and metabolism of nutrients is also an important cause of malnutrition in the elderly.

The size and function of the liver and kidneys reduce steadily with aging. Alcohol becomes more toxic to the liver as its ability to detoxify alcohol decreases. The ability of various substances to pass through the kidney is reduced making the aged kidney inefficient in the removal of metabolic waste products. The older individual may also be susceptible to dehydration, resulting from a diminished thirst mechanism.

Caregivers therefore have a crucial role to play to ensure that these normal changes do not compromise the nutritional status of their elderly relatives. Understanding these changes is the first step in planning appropriate care, so read this article again.

By Dzidor Sackey

Reviewed by Laurene Boateng

4 Large cucumbers peeled and sliced

3 Spring onions slices (bulbs only)

½ cup (125ml) of low-fat salad dressing (fat-free is preferable if you can obtain it)

¼ teaspoon salt

⅛ teaspoon black pepper

Method

Mix sliced onions and cucumbers in a large bowl. Pour low-fat (or fat-free) salad dressing over cucumbers and onions. Add salt and black pepper. Stir gently to mix well. Cover and refrigerate for at least 2 hours and serve. Serves 4.

Hints and tips

This is a simple salad that can be served to toddlers to help them develop a taste for vegetables. Adults can also have it as a midday snack to chase away the late afternoon fatigue.

Carbohydrate is arguably the most important source of energy for athletes. No matter what sport you play, Carbohydrate provides the energy that fuels muscle contractions. Carbohydrates breakdown into smaller sugars (glucose, fructose and galactose) after consumption and get absorbed and used as energy. Any glucose not needed right away gets stored in the muscles and the liver in the form of glycogen. Once these glycogen stores are filled up, any extra gets stored as fat. Carbohydrate is the main nutrient that fuels moderate to high intensity short duration exercises or physical activities.

Carbohydrates are also divided into simple and complex forms. Simple sugars (carbohydrate) are absorbed and converted to energy very quickly and provide a rapid source of energy. Fruit and energy drinks are a good source of simple carbohydrates. Complex carbohydrates take a bit longer to be digested and absorbed into the body. They also take longer to breakdown and therefore provide energy at a slower rate than simple sugars. Examples of complex carbohydrates are breads, rice and pasta. Starch and fiber are also considered complex carbohydrates but fiber can not be digested or used for energy. Starch is probably the most important energy source in an athlete’s diet because it is broken down and stored as glycogen. Foods high in starch include whole grain breads, cereals, pasta, and grains.

Carbohydrate stored as glycogen is an easily accessible source of energy for exercise. It is needed for any short, intense bouts of exercise from sprinting to weight lifting because it is immediately accessible. Glycogen also supplies energy during the first few minutes of any sport. During long, slow duration exercise, fat can help fuel activity, but glycogen is still needed to help breakdown the fat into something the muscles can use.

One gram of carbohydrate provides four calories of energy. Athletes often talk about carbohydrate loading and carbohydrate depletion which refers to the amount of carbohydrate energy we can store in our muscles. This is generally around 2,000 carbohydrate calories, but we can change this number through depletion and loading. During depletion (from diet, exercise or a combination) we use up the stored carbohydrate. If we don’t replenish these stores, we can run out of fuel for immediate exercise. Athletes often refer to this as “bonking” or “hitting the wall.” In the same way, eating large amounts of carbohydrates can increase these stores. This is often referred to as carbohydrate loading or carbo-loading. Our maximal carbohydrate storage is approximately 15 grams per kilogram of body weight [15 grams per 2.2 pounds]. So a 175-pound athlete could store up to 1200 grams of carbohydrate [4,800 calories]; enough energy to fuel high intensity exercise for quite some time. How long this energy supply lasts depends on the length and intensity of exercise and can range anywhere from 30 to 90 minutes or more. To avoid running out of energy during exercise, start with full glycogen stores, replenish them during exercise and refill them after exercise to be ready for the next workout.

BY FRANK EKOW ATTA HAYFORD

(Credit: About)

The traffic moved quite smoothly from Adenta right through until we got to the French school area at East Legon. That was when the madness begun. Two-lane streets were rapidly converted to four-lane streets, thus obstructing flow of oncoming traffic. Regular users of the road including myself were perplexed at the heavy nature of the traffic; and on a Friday too! We endured the slow moving bumper to bumper traffic with the occasional exchange of insults between drivers, and spent a whole hour between east Legon and the Shangri-la Hotel area. As we climbed the gentle slope between the boom junction and the Shangri-La area, it all begun to make sense. A large mammy track laden/overloaded with yams was parked right on that gentle slope, and was straddling about half of the three-lane street, forcing all cars to move in a single file at that point. This indeed was the cause of all the trouble for the morning. Obviously being so heavily loaded, (yams are very heavy tubers, an average sized yam weighs between 2.5 to 5 kg, some can weigh far more! ), the truck could not climb that gentle slope and had developed a fault as a result and was therefore stuck in the middle of the road. And come to think of it all it contained was yams! I could not help but notice the look of disdain on the faces of motorists as they drove by and discovered that we had all been held up by a truck loaded with yams of all food items! I was fascinated; yams causing traffic jams!

From taking diet histories of patients prior to counseling, I have observed, that when given the choice, many working Ghanaians would gladly have rice, fufu, banku or kenkey for lunch rather than yam. Talk of the stone that the builders rejected….! Instantly, I saw an opportunity to spread the news on the nutritional value of yams, after all they are important enough to cause traffic jams! Probably, if their nutritional value was known, motorists using the road that morning would have regarded the obstruction more kindly.

Yams are starchy tubers that are high in Vitamin C, dietary fiber, Vitamin B6, potassium, and manganese; while being low in saturated fat and sodium. Vitamin C, dietary fiber and Vitamin B6 all play crucial role in promoting good health. Furthermore, a product that is high in potassium and low in sodium, coupled with low saturated fat content, as is the case with yam, is likely to produce a good potassium-sodium balance in the human body, and so protect against osteoporosis and heart disease. Yam products generally have a lower glycemic index (this term refers to the rate at which a food is converted to sugar in the digestive tract) than potato products, which means that they will provide a more sustained form of energy, and give better protection against obesity and diabetes, than other starchy foods of higher glycemic index. Yams in themselves are not fattening like most other starch foods. It is when it is eaten in large quantities, and when it is fried that it becomes high in calories and hence, may contribute to unnecessary weight gain. The watchword is moderation and fry only occasionally. Looking at yam’s nutritional profile above, it’s not bad at all and can play a key role in a healthy eating plan. So next time you see a truckload of yams obstructing flow of traffic, remember it has a myriad health benefits.

On a more serious note I think something should be done about the morning traffic on the Adenta- Tetteh Quarshie interchange stretch. I don’t know what (I’m only a dietitian!), but I believe the experts and stakeholders can do something about the situation. Enjoy your day and don’t forget to have some boiled yam and palaver sauce for lunch today.

Laurene Boateng

350g of Pasta/Macaroni

½ cup (125ml) Peanut butter/groundnut paste

4 Spring onions (medium sized) with green stalks (sliced evenly)

4 Tablespoons soy sauce (preferably reduced sodium)

3 Tablespoons vinegar

1 clove garlic (crushed)

½ Teaspoon sugar

A pinch of powdered red pepper

Method

Cook pasta/macaroni in a large saucepan of lightly salted water until just tender. Whisk peanut butter/groundnut paste with ¾ cup (approx 200ml) boiling water in a bowl until smooth. Stir in spring onions, soy sauce, vinegar, garlic, sugar and pepper. Drain cooked pasta /macaroni and toss with peanut sauce in a serving bowl. Garnish with cucumber and serve hot or at room temperature.

Hints and Tips

This is a fine balanced meal that will be very appropriate for vegetarians. When whole grain macaroni or pasta is used, it will serve as an excellent meal for people trying to control blood sugar.

Laurene Boateng

1. Lunch helps boost your energy
As midday approaches, your body would have depleted quite a bit of its energy resources and will be screaming for refueling. A healthy lunch, which is high in fibre, low in fat and provides long lasting energy from low GI (Glycemic Index) carbohydrates helps to provide the body and mind with energy to avoid the mid-afternoon slump.

2. Lunch for weight management

Making the time to eat a healthy lunch and other regular meals can help to prevent weight gain by reducing the risk of snacking on or over-eating unhealthy high calorie options later in the day.

3. Lunch – The motivation booster

Eating both breakfast and lunch has been shown to reduce feelings of lack of energy and motivation compared to skipping one or both of these meals. Observe how you obtain a sudden burst of energy and drive after having lunch! Overeating at lunch however may result in sluggishness, so careful now!

4. Ensure Adequate Nutrient Intake

A healthy lunch can make a great contribution towards ensuring you get all the vitamins, minerals and other nutrients you need each day to keep you fit and healthy. Make sure you include some wholegrain foods, lean protein, fruit and vegetables and you’re well on your way to optimum nutrition!

5. Enhance Relationships
Taking time out for a lunch break can help rejuvenate your mind as you relax and socialize with your workmates and friends and leave the stresses of work behind. Lunch time is not the time to pore over sensitive documents and hold stressful meetings. Its time to relax with friends ( or alone if you prefer it that way) and enjoy a good meal.

6. Improve Your Fitness

Taking a lunch break can be a great way to get your daily exercise. Go for a 20-minute walk or park the car walk to lunch spots further away on purpose for a change. You can also work out before or after eating at your office gym (surprised? I have actually seen one in a high rise office building in the center of Accra) with a bunch of mates to help improve your fitness and health.

I hope that after this discussion you wouldn’t need any further motivation to have lunch everyday. Keep reminding yourself with these proofs that lunch is an essential meal to maintain your health and wellbeing. Say to a friend today, ‘Let’s Do Lunch’.

By Laurene Boateng

Touch the Sky

Reach your arms up to the sky and as far back as you can safely go. You can try grasping like you’re trying to reach the stars.

Side Stretch

While standing reach your one arm over head and to the opposite side. You can keep the other hand on your hip or in the air.

Touch your Toes
Take off your shoes if you can. Wiggle your toes. Now bend at the hip and reach for your toes. Bending your knees is OK. (Do not try this if its an offence to take off your shoes at work. You may get fired!)

Shoulder Opener

Lean your palms against the wall above your head and bending at the hip to stretch out your shoulders and back.

Twirl Them

Make circles with your wrists and ankles. Rotate in both directions. Also with each hand, alternate making fists and opening your hand wide. Do this back and forth a few times. If you work at a keyboard, you’ll love how this feels!

Loosen your Neck

Go slow and gentle with neck stretching. Slowly stretch forward and back, side to side, round in circles, and twist to look over each shoulder. Remember slow and gentle. Only do what feels good and comfortable. The neck is a very delicate area so remember, not too much strain.

Arm Stretch

Straighten one arm out in front of you. Now with the other arm pull the straight arm toward your opposite shoulder. Go slowly. If you use a computer mouse a lot during the day, this should feel really good. Keep your hands open wide to make this even better.

Arm Circles

While standing rotate each arm around in big circles both forward and backward. Do one arm at a time. Do this slowly.

Seated Twist

First sit up straight. Twist your upper body in your chair keeping your hips stationary. Twist all the way from lower back all the way up to your head looking over your shoulder.

Quad Stretch and Balance

Stand on one leg and stretch out your quadricep muscle ( this is the muscle on the upper part of your thigh) by bending your knee and pulling your foot to your buttocks. If you’d like to advance this a bit, bend at the hip to touch your toes while doing this.

Hip Opener

Sitting in your chair cross one leg over the other so that ankle rests just above the knee. While doing this lean forward to feel a nice stretch in your hip and buttocks. Over time this one exercise can help with lower back problems and sciatica. It’s pretty amazing. Repeat with the other leg.

Seated Back Bend

Sitting in your chair you can do this a few different ways. Each of these will give a nice stretch to your stomach and chest muscles:

• Sitting on the edge of your chair with arms in the air, simply reach up and back.
• Sitting on the edge, clasp your hands behind your back with arms pointing down. Roll your shoulders in towards each other in the back and lean your head back.
• If you have a lean-back chair, lift your arms in the air and lean back for a nice stretch.

These exercises (which I discovered while browsing the net several months ago, and have lost track of its source) will benefit you as you do them and not just by reading. So roll up your sleeves (you don’t have to literally!) and be ye doers of the exercises and not readers only……! You can also print this out and paste on your office notice board for everyone to see and hopefully do!

By Laurene Boateng

A nutritious, high carbohydrate breakfast will indefinitely help set the stage for a high-energy day! If you make time for breakfast you will be more likely to concentrate better in the late morning, be less irritable, work more efficiently, and feel nourished and energized! More importantly, you will have enough energy to power through an afternoon workout. Your goal should be to eat a third of your daily calories in the morning within at least two hours after you wake up.

Your body burns calories all night long and by morning time your energy stores are ready to be replaced. You do not get fat from eating breakfast, but if you skip breakfast you might get too hungry and overindulge later! Therefore, in order to prevent a roaring tummy and bottomless pit appetite, try to make time to fuel your muscles and mind with a healthful breakfast before you walk out the door!

Here are some useful breakfast ideas;

• Ready-to-eat whole-grain cereal (e.g. cornflakes, weetabix) with milk (preferably low fat) and an orange.
• Tea/ Cocoa/Malted beverages with milk (where necessary) plus bread (add some cut up tomatoes & onions) and one finger of banana.
• Oats (or other unstrained porridges) with milk, if desired and bread with a thin spread of butter, soft margarine or cheese. (Remember low fat products are preferable). A boiled egg could replace the spreads.
• A small ball of kenkey or banku with fish and ground pepper with tomatoes and onions. If you still have room you could top up with an orange, otherwise carry it forward as a mid morning snack.
• Beans and fried ripe plantain(red-red) plus a tangerine.
• Rice, waakye or jollof with tomato gravy and cut-up vegetables with meat or poultry (with all visible fat and poultry skin removed) plus 1/8th a slice of a big watermelon.

With regards to amount, if you are of healthy body weight and do not have any underlying diet-related chronic disease, the keyword is moderation. Eat enough just to satisfy. Fruit do not necessarily have to be eaten with breakfast. They could well serve as a mid morning snack.

So our sports loving readers, the ball is now in your court, start your day off right and see the difference eating breakfast can make!

By Laurene Boateng

Reviewed by Dr. Edward Owusu Nyarko

Adapted from www.webdietitian.com