Nutrition
Dietary management of prostate cancer
Eat balanced diet
In this new chapter, we will be discussing how we can manage prostate cancer with our diet.
Prostate cancer, although rare in men under 40 years, is the third most common cause of cancer deaths in men of all ages. The prostate is a gland below a man’s bladder that wraps around the urethra (the passage that guides urine out of the body).
Signs and symptoms of prostate cancer may include:
● Problems passing urine, such as pain, difficulty starting or stopping the stream of urine, or dribbling.
● Frequent urination
● Lower back pain
● Pain with ejaculation
The level of a substance called prostate specific antigen (PSA), is often high in men with prostate cancer, so doctors check the level of PSA as a way to screen for prostate cancer. Since the PSA test became common, most prostate cancers are found before they cause symptoms. Notwithstanding, a lot of people present late and little or nothing can be done for them. But be aware that PSA can also be high in other conditions.
In as much as the ultimate management is surgical and/or medical, lifestyle modification and nutrition can go a long way in preventing prostate cancer.
Foods to include
● Fiber rich foods such as; whole foods, fruits and vegetables, seeds and nuts.
● Lycopene rich foods such as; tomatoes, water melon, sweet pepper, and red grapes.
● Omega-3 fatty acid rich foods such as; salmon, flaxseed, anchovies, and sardines.
● Selenium rich foods such as; mushrooms, shrimps, Brazil nuts, salmon, and oatmeal.
● Vitamin E rich foods such as; spinach, almonds, and asparagus.
● Vitamin C rich foods such as; oranges, tangerines, pineapples, and lemons.
Foods to avoid
● Red meat such as; beef, mutton, and chevon.
● Dairy products such as; milk, butter, cheese, yogurt and custard.
● Highly processed foods such as; sugary drinks, syrups and jams, and candies.
● Saturated fatty foods such as; pastries, deep fried foods, and lard.
● Highly salted foods such as; salted nuts, salted beef, salted fish, and potato chips.
Lifestyle modification
Modifying our lifestyle from a predominantly sedentary lifestyle to incorporating exercises like going for walks, jogging, and riding bicycles, as well as avoiding late-night high-calorie meals, excessive alcohol intake, and cigarette smoking will serve to prolong our healthy life and prevent prostate cancer from being our burden.
In conclusion, our strength and zeal is highest in our youth and we should take full advantage of this by changing our lifestyle now for the better and incorporating a healthy diet that will keep us free from such a diagnosis in our mid and elderly life.
The writer, Bernice Asare Korkor, is the CEO of Holistic Health Consult
“Your diet your health, your health your wealth”
E-mail: holistichealthconsultgh@gmail.com
Nutrition
Meat Pie
Meat pie
Meat Pie is a West African pastry that is stuffed with meat. It can serve as an appetizer at restaurants, parties, etc.
Ingredients
Crust
2 cups of flour
1 cup of butter
1 tablespoonful of salt
1/2 cup of water
2 eggs for coating
Meat Pie filling
1 pound of meat (You can substitute it with ground beef, chicken breast or tuna)
1large onion
1 tablespoonful of Adobo seasoning or seasoned salt
1.5 tablespoonful of olive oil
Instructions
Crust
Combine the crust ingredients:
flour, butter, salt and water in a large bowl
Mix and knead it until a dough forms
Set aside in a freezer for 10 minutes
Filling
Pour oil in a frying pan and put it on medium heat
Add the meat and seasoning and let it cook for 10 minutes
Add onions to meat and let it cook for another five minutes
After the filling is done, roll the dough with a rolling pin.
Cut a piece of the dough into a square or circle, you can choose to make it large or small.
Add some meat to each pie and fold in half and seal it. Use a fork to close the edges so the meat does not fall out.
7.Coat pies with egg wash so you get that golden brown look.
Nutrition
Akotonshi (Stuffed crab)
Akotonshi
Akotonshi is a delicious stuffed crab dish that is associated with feasting in Ghana.
The dish is sprinkled with breadcrumbs and placed under a broiler. When served, akotonshi is usually garnished with chopped parsley.
Ingredients
5 large whole crabs or cooked crabbed meat
2 large fresh ginger
3 tablespoonfuls of cooking oil
2 large onion minced
1 tablespoonful of ginger ground
2 large tomatoes finely chopped
1 tablespoonful of tomato paste
1 large green bell peppers finely chopped
1 tablespoonful of ground nut meg
1 tablespoonful of cloves ground
1 tablespoonful of dried thyme leaves
1/2 cup of dried shrimp
1 cup of plain bread crumbs
2 tablespoonfuls of salt
Preparation
-When cooking crabs, clean them and bring a large pot of water to a boil.
-Add in the ginger, cloves and the crab, cook for 15 minutes. Remove crabs and meat, keep shells for plating.
-If using just crab meat mix crab meat with ¼ cup water that has been boiled with the ginger piece and cloves for 15 minutes. Drain water, flake the meat and set aside.
-In a heavy pot, heat oil to medium temperature and add other ingredients in the following sequence, stirring for a minute or so between each: onions, ground ginger, tomatoes, tomato paste, green pepper, cumin, nutmeg, thyme, grains of paradise, paprika, mashed peppers, and dried shrimp.
-Reduce heat and simmer for 4-5 minutes, stirring constantly, until vegetables are cooked.
-Add crab meat and stir another couple of minutes to heat it through. Then spoon the mixture into clean crab shells or ramekins (small individual baking dishes).
-Sprinkle breadcrumbs on top of each crab and toast under an oven broiler, being careful not to let the crumbs scorch. —Source: Pulse.gh
