Health Essentials

A dietician overnight? – Impossible!!!

The internet may make one feel you can become an expert in a field overnight BUT DO NOT be fooled. It is impossible! Even getting the right source for the information can be dicey. At best you end up with information that gives the impression that one cap fits all. Yes, by all means read as much as you can but at least once in your lifetime consult a registered dietician.

I realise my eating habits are poor and I have pledged to do a total overhaul but certainly at a sensible pace. Poor nutrition appears to be a major limiting factor in our quest to improve our health. I believe it will be worth our while if we go on this journey together. Anthony Robbins, a motivational speaker always teaches that IF YOU THINK YOU CAN OR THINK YOU CAN’T, YOU ARE RIGHT. We definitely determine what we make out of life.

Over the past year or so I have lost quite a lot of body fat, well except for my stubborn abdominal fat. It struck me last night that the only consistent thing I have done over the past year or two is to drink pure cocoa (bitter cocoa) and eat in SMALL COLOURFULL (your brain thinks it’s a lot of food because the plate is full) plates. So that may be something to add to your arsenal if fat loss is one of your goals.

We will start off with basic tips that affect what we eat, how much we eat and the timing of what we eat.

Drink plenty of water
1. About two litres a day is a fair approximation. Start gradually even if it means five glasses a day.
1. When we drink a significant amount of water, we get full after eating only a little food. Forget all the tales about not drinking water at meals. The enzymes that digest our food work best in water.
Eat several small meals
1. I know this may offer some challenges but we can work round it. We are all convinced about eating three main meals a day. Put two healthy snacks between every two meals and hey presto we have five SMALL meals. This is also very important in those of us who want to lose weight.
1. Add a protein to each meal, even the “snacks”. If you are on a restricted protein diet, this may not apply to you.
1. Spice your food up; it may make you feel full with less food. It appears some spices may also kick start our metabolism
Limit Alcohol
1. The drill is the same; if you do not drink alcohol already there is no need to start. If you do reduce it. My plan is to drink a glass of wine over the weekend. What is yours?

Get enough sleep
- Every shift worker will tell you, inadequate sleep is a “disease” We all have experienced inadequate sleep for various reasons.
- We tend to get restless, anxious, have low energy levels and a host of other negatives when we do not have enough sleep. We end up seeking solace in food.
Stock kitchen with healthy convenient foods
- I can assure you that no matter how good your intentions of keeping “killer foods” in your kitchen may be, you will end up eating it yourself one day. No matter how many chocolate biscuits I have in my kitchen, I have “restless leg syndrome” until I dispatch them all into my belly.
Keep a food diary
- Humans always have a difficulty “recollecting” the bad foods we eat. Spend the next week or two to write out everything that finds its way into your mouth and it will amaze you what you manage to gulp down and conveniently forget. I tried it and I was shocked to the bone.
Watch snacks eaten at night
- I hate to go to bed hungry and many of you may feel the same. Hmmm that 2am abdominal pain that feels like you have a full blown ulcer? Cut up some vegetables and gulp them down; garden eggs, kontomire, cabbage, lettuce. Carrots are also great since they have very low sugar content.
Enjoy your favourite foods
- DO NOT MISQUOTE me! We are only starting a “makeover” and stopping everything cold turkey may reduce the number of converts we have. If you love fufu beyond redemption that is no crime, but if you could eat enough to feed a small army, kindly reduce the amount and eat it at lunch not 8pm
- If chocolate is the apple of your eye go ahead and grab an occasional CUBE. This will prevent huge cravings that will totally disrupt our battle. The darker the chocolate the better but hey……
Eat more fruits and vegetables
- This point has been hammered home many times. The cost still frightens some of us and others are turned off by the large quantities we require each day.
- Try it for a month and you will feel so energised you may not be willing to quit
- Focus more on the vegetables since they contain fewer calories
Always eat breakfast
- When people leave home as early as 4am so that they can make it to work, choosing an appropriate breakfast can be challenging. The downsides of not eating breakfast are many and include; poor weight management, fatigue and reduced performance in all areas. So with these at the back of your mind, it may be a great idea to prepare some food the night before so that you can eat in the morning if that is what it takes to break the fast.
Get help from family and friends
- “Show me your friends and I will show you……..” I first heard this in primary school and it sure is true. New research is confirming the fact that our social support system is crucial when it comes to behaviour/habit change.
- If all those close to you are still drinking four bottles of beer every night or sipping grease in the form of beef or kelewele (a weakness that I am gradually controlling) then you certainly have an enormous task ahead. You are in the majority though. Get some of these people on your side or create another “social group” of people with similar goals.
Celebrate success but not with food
- Success certainly is sweet but you need not celebrate with food.
- If you meet your targets, watch a movie, buy a new dress or send me an email, I may give you a free wellness consult.

Today I will start “living” the steps above and I believe you will do the same. Next month we will look at practical steps to healthy eating.

AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)

Dr. Kojo Cobba Essel

Health Essentials Ltd/Mobissel

dressel@healthessentialsgh.com

*Dr. Essel is a medical doctor, holds an MBA and is ISSA certified in exercise therapy, fitness nutrition and corrective exercise.

Thought for the week – “Without a doubt HE OR SHE WHO GIVES BLOOD GIVES LIFE!!!!”

Reference:

Nutrition: The Complete Guide – Ryan Berardi, PhD, Ryan Andrews, MS/MA, RD
www.webmd.com

Health Essentials

At Easter should Spiritual Wellness be the only form of Wellness?

Every single repetitionof squat is worth the effort

Many of us have already packed our Easter season with so much work and back-to-back programmes we hardly have time to breathe.

The little time we can squeeze out is used to stuff ourselves with food and drinks, but for this season and beyond we may be able to spend five minutes even on extremely busy days to make a difference in our lives so that we can have time to sing, dance and worship God as we remember his unparalleled sacrifice to us.

My-in-laws who reside on the mountain are busy trekking up and dragging their friends and colleagues with them. Any idea why the Kwahus revel in Easter? Has it always been that way or is it a conscious effort to show Ghana and the world what they have?

We all wish our favourite exercises will give us the same benefits as all other exercises but the truth is that some exercises are “more equal than others” just as happens in every aspect of life.

This does not mean if you are unable to perform the most effective exercises, you should exert yourself and cause injury to your body. Remember, Cobba’s First Law of Exercising is “DO NO HARM”.

These exercises may just help you stay afloat this Easter:

• Squats

• Plank

• Push-Ups

• Walking & Dancing

Squats

Every single rep (repetition) in this exercise is worth the effort.

Squats target the quadriceps, hamstrings and gluteals, which in simple language refers to the thigh muscles and buttocks.

It is important to learn the right technique and since it exercises large muscle groups, you are able to burn a lot of calories with squats.

In every exercise session, it is important to work large muscles before the smaller ones.

Steps

1. Keep feet shoulder width apart

2. Back should be straight (standing posture)

3. Bend knees and lower your rear till your thighs are horizontal.

4. Return to the standing position

5. Repeat steps 1-4

6. Remember to stretch the muscles used after the exercise.

If you have difficulty following the steps above, place a chair behind you and with your back straight try to sit on it. Do not let your buttocks touch the seat, then return to the standing position and repeat. As your technique improves, you may remove the chair.

As one gets stronger you may even carry some weights while doing squats but as always start with caution. You may do only 3 reps at a time (properly). Gradually, add some more.

When to avoid squats

• Severe knee pain irrespective of cause

• Knee injury even if no longer painful (you will need professional supervision)

• Acute back pain (you will later do back slides which is similar to squats and helps strengthen back muscles)

This exercise benefits almost everyone with a lifestyle disease. Hypertensives (those with high blood pressure) even get a bonus since it causes peripheral pooling of blood and helps to lower the blood pressure over time.

Plank

Arguably, the safest exercise for strengthening abdominal muscles and also has the added benefit of strengthening lower back muscles. Especially for people who sit for long hours (you shouldn’t anyway) this is great news for helping your back.

1. Start by getting into a push-up position

2. Bend your elbows and rest your weight on your forearms and not on your hands

3. Support your lower body on your toes

4. Your body should form a straight line from shoulders to ankles just like a plank of wood

5. Engage your core (midsection) by sucking your belly button into your spine

6. Hold this position for the prescribed time. This may vary from 5 seconds to 1 minute. Repeat.

Push-ups (press-ups)

This is probably the first exercise most people try out; well apart from laughter and walking I presume, and everyone is familiar with it.

Go ahead and squeeze a minute a day in there.

Walking & dancing

Before you set out to exercise your muscles remember to walk at least a minute before you start and a minute after you are done.

You may even walk while in one place, what matters is moving your legs and arms and getting your heart to pump.

Use every opportunity during the day to:

• use the stairs instead of the elevator

• walk while you talk on your cell phone

• Walk to a colleague’s desk at the office instead of using the phone or sending someone else.

• Pick your own stuff for cooking instead of sitting and getting people to assist with even the trivial errands

• Dance with your heart whenever you have a chance; during your Christmas programmes, while watching TV and even while you take a shower.

A minute each for Squats, Planks and Push-ups and two minutes of walking every morning, afternoon or evening may just be enough to get you through the season and certainly it will not tamper much with your tight holiday schedule. Do not forget to smile often, breathe deeply to relax, enjoy some sunshine, pray, praise and worship God and you will be on the right path especially if you keep an eye on your finances and learn to unplug several hours each day.

In my opinion, every aspect of Wellness is important at all times and we should try to keep a balance. Neglecting all other aspects (Physical, Social, Mental, Digital, Financial & Spiritual) and focusing only on Spiritual Wellness will mean we will not be able to perform at our very best and certainly our Maker needs the best version of us.

AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)

Dr Kojo Cobba Essel

Health Essentials Ltd/ Medics Clinic

(dressel@healthessentialsgh. com)

*Dr Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’

Thought for the week – “For heart health you need to relax and have fun as well; schedule time for leisure, sing praises to God, laugh often, learn to breathe deeply and maybe get a pet.”

References:

• The Gym Bible

• www.webmd.com

• 30dayfitnesschallenges.com

By Dr Kojo Cobba Essel

Health Essentials

Hijab (Islamic Veil) as an Act of Worship

Alhamdulillah (all praise is due to Allah), the Creator of the heavens and the earth, the One who guides us to the straight path.

We bear witness that there is no deity worthy of worship except Allah alone, and we testify that Muhammad (peace and blessings be upon him) is His servant and Messenger.

May Allah’s peace and blessings be upon him, his family, and all who follow him in righteousness until the Last Day.

Introduction

Dear respected brothers and sisters in Islam, today’s khutbah addresses an essential act of worship that embodies submission, modesty, and obedience to Allah: the “Hijab”.

While the Hijab is an explicit command from Allah, it is also a human right protected under local and international laws.

It is imperative that Muslim women are allowed to observe Hijab freely, especially in public institutions such as universities, banks, ministries, public health institutions, and government agencies.

Definition and Meaning of Hijab

In Islam, Hijab refers to modesty in appearance and behaviour. For women, this includes covering the body, except for the face and hands, in non-revealing clothing (not skin-tight), while for men, it includes covering from the navel to the knees and dressing modestly.

The Hijab extends to lowering the gaze, avoiding indecent speech, and conducting oneself with dignity.

Allah commands:

“And tell the believing women to lower their gaze and guard their private parts and not to display their adornment except that which [ordinarily] appears thereof and to wrap [a portion of] their headcovers over their chests.”

(Quran 24:31).

Essence of Hijab as an Act of Worship and Modesty

The Hijab is an act of worship rooted in obedience to Allah. It is not a cultural practice but a divine command. Allah says:

“O Prophet, tell your wives and your daughters and the women of the believers to bring down over themselves [part] of their outer garments. That is more suitable that they will be known and not be abused. And ever is Allah Forgiving and Merciful.”

(Quran 33:59).

The Hijab is a reflection of one’s faith, modesty, and inner character. It shields the individual from immorality and contributes to the moral fabric of society.

Lowering the Garments and the Gaze

The Hijab also encompasses lowering the gaze and maintaining purity in interactions between genders. Allah says:

“Tell the believing men to lower their gaze and guard their private parts. That is purer for them. Indeed, Allah is Acquainted with what they do.” (Quran 24:30).

By lowering the gaze, both men and women protect themselves from sin and maintain mutual respect.

Social Menace and Immoralities Due to Lack of Hijab

The absence of Hijab in society has led to numerous social issues, including:

Zina (Adultery and Fornication): Unrestricted interactions and immodesty increase the likelihood of adultery and fornication, which Allah explicitly prohibits:

“And do not approach unlawful sexual intercourse. Indeed, it is ever an immorality and is evil as a way.”

(Quran 17:32).

Exploitation and Objectification:

When modesty is neglected, individuals, especially women, are objectified and exploited, resulting in an increase in harassment and sexual abuse, a phenomenon that has plagued many organissations such as Universities, Banks and other public institutions. The introduction of Sexual Harassment Policies with its attendant harsh punishments has done very little in resolving this menace.

By Imam Alhaji Saeed Abdulai