Connect with us

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.

Advertisement
  1. 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.
  2. 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
  3. 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

Advertisement

*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:

  1. Nutrition: The Complete Guide – Ryan Berardi, PhD, Ryan Andrews, MS/MA, RD
  2. www.webmd.com
Continue Reading
Advertisement

Health Essentials

Revival Outreach Church donates food items, others to Street Academy

• Street Academy Director Ataa Lartey ( Left) receiving the items from Elder Peter Akorful, the Administrator of the Church
• Street Academy Director Ataa Lartey ( Left) receiving the items from Elder Peter Akorful, the Administrator of the Church

 The Revival Outreach Church in La on Friday presented food items to the Street Academy in Accra.

The gesture was to support the academy to take care of the under­privileged children and help in the organisation of an Easter picnic for the children on Easter Monday.

The items worth over Gh₵27,000 include rice, sugar, maize, tin fish, gari, toiletries, clothes and many others.

Led by Rev. Prof. Abednego Okoe Amartey, immediate past Vice Chan­cellor of the University of Professional Studies, Accra (UPSA) said the gesture was to put smiles on the faces of the children and also encourage the staff of the Academy for the good work.

Advertisement

He said the presentation has been an annual thing and believes it has come to stay.

According to him, it was important for other churches and organisations to join the effort to keep these children off the street and be trained in their areas of interest.

Rev. Emmanuel Amuzu who presented the items commended the staff and manage­ment of the Academy for the good work it was doing to giving the children a bright future.

He said the items were not meant for the children alone, adding that, “part of it would go to the teachers who train these children. That should serve as an incentive to them.”

Advertisement

He lauded the vision of the Acad­emy Director, Ataa Lartey and urged more organisations to offer similar support.

“What the Academy is doing is massive. These are children who on regular days would roam the streets and grow up becom­ing social deviants. Parents should try to be more responsible taking care of their wards.

“However, traditionally when a child is born, his or her development and upbringing becomes the respon­sibility of the society. It is the reason we, as a church, would continually support the acad­emy to keep these children to get the training to be respon­sible adults,” he explained.

The Director of the Acad­emy, Ataa Lartey thanked the leadership and members of the church for the presenta­tion which he said would go a long way to ease the burden on them.

Advertisement

 By Spectator Reporter

Continue Reading

Health Essentials

‘Every birth counts’: The critical need to improve emergency maternal care in Ghana

• Author
• Author

 Imagine a young woman in labour, her heart racing, her unborn child in distress. She arrives at a district hospital — tired, scared, and in need of immediate care. What happens next determines whether she lives, whether her baby survives — and whether another Ghanaian family is shattered by a preventable loss.

A recent study in the Lower Manya Krobo Municipality of the Eastern Region is shedding new light on the realities of emergency obstetric and newborn care (EmONC) in Ghana. The findings are sobering — but they also reveal a clear path forward.

Why this matters now

Despite progress in maternal health, far too many Ghanaian women are still dying from child­birth-related complications. Ghana’s maternal mortality ratio is estimated at 308 per 100,000 live births — near­ly 20 times higher than the average in high-income countries.

Advertisement

“We know what the problems are, and we know how to solve them,” says Dr Reuben Esena, one of the study authors. “The question is: are we willing to invest where it matters most — in women’s lives?”

What the study found

The research, published in the International Journal of Science Aca­demic Research, evaluated three key hospitals — St. Martins Catholic Hospi­tal, Atua Government Hospital, and Akuse Government Hospital — which serve a population of over 108,000 in Lower Manya Krobo.

The study reviewed 271 cases of obstetric complica­tions and found that the most common were:

Advertisement

– Foetal distress (18 per cent)

– Com­plications from previ­ous C-sec­tions (13 per cent)

– Pre-ec­lampsia and ec­lampsia (8 per cent)

– Cephalopelvic dis­proportion and breech deliveries (7 per cent)

Advertisement

These complications are not rare, nor are they unpredictable. Most are entirely preventable or manageable — with timely intervention and well-equipped facilities.

A mixed picture: Progress and gaps

The good news? All three hospi­tals provide round-the-clock EmONC services, staffed by midwives, medical officers, and anaesthetists. Life-saving drugs like oxytocin and magnesium sulfate are widely avail­able. Caesarean sections and manual placenta removal are routinely per­formed when needed.

The bad news? None of the facil­ities had an infant laryngoscope — essential for newborn resuscitation. Only one had ergometrine to control bleeding after childbirth. And not a single case utilised assisted vaginal delivery — even where it might have been appro­priate.

Advertisement

In some cases, multiple complica­tions overlapped, such as foetal distress plus severe pre-eclampsia. For a woman in that situation, every minute counts. Every delay risks two lives — or more.

Who’s Most at Risk?

Women aged 25–29 years had the highest number of complications — a reminder that even “prime age” pregnancies can be dangerous without the right support. But adolescents and women over 40 faced some of the most se­vere risks, including eclampsia, foetal death, and difficult labour.

“Our younger girls, especial­ly those between 15–19 years, are particularly vulnerable,” the study noted. “They come late to the hospi­tal, sometimes after trying traditional remedies at home. By the time they arrive, it’s often too late.”

Advertisement

A national crisis demands national response

The maternal health challenges in Lower Manya Krobo reflect a broader national reality. Many districts across Ghana lack the full complement of staff, drugs, and equipment required for quality EmONC services.

But the solutions are not out of reach.

So what must we do?

Advertisement

1. Invest in life¬-saving supplies and training: Every hospital handling deliveries should be equipped with the full range of emergency tools — including items as simple, but critical, as an infant laryngoscope or ergometrine injection.

2. Improve documentation and digital health systems: Accurate re­cords allow clinicians to track compli­cations and adjust care accordingly. Ghana’s shift to digital health must prioritise maternal health systems.

3. Decentralise comprehensive EmONC: More health centres and CHPS compounds need capacity to offer basic EmONC. Complications don’t wait for referrals — care must be accessible at the first point of contact.

4. Promote community education: Women and families must be educat­ed on the importance of antenatal care, early referrals, and hospital deliveries, especially in rural areas where myths and delays still cost lives.

Advertisement

Every woman deserves a safe birth

This study is more than data — it’s a call to action. Behind every statistic is a mother, a child, a family. Ghana has the knowledge, the workforce, and the policy framework to make maternal death a thing of the past.

What remains is commitment — not just in funding, but in leadership, in community involvement, and in valuing every single life.

As the researchers conclude: “Emergency Obstetric and Newborn Care is not a privilege. It is a right — and one that Ghana must deliver.”

Advertisement

By Henry Okorie Ugorji

Continue Reading
Advertisement

Trending