Health Essentials
Timeless advice on nutrition

Hopefully over the next few minutes we can learn basic steps to prevent being victims of what we eat. Disclaimer: I am not a dietician, and for detailed information do consult a registered dietician.
Did it ever occur to you that you have been spending good money to buy food that may actually be killing you? Years ago, I read a book titled “The Seven Deadly Sins” and the author listed gluttony as one of them.
My conclusion from that book is that food will not only destroy your body, but it may also cause you to do other things that may even affect your salvation.
Many people have their own views on what goes into their mouth; some think starvation is the answer to all their woes while others feel excluding “evil” foods such as fats and carbohydrates will bring the glory they have been praying for.
If you imagine that there are as many super diet plans as there are eligible voters in Sikaman, then that summarises the whole story – all of them have shortfalls. Are you aware that just as there is interval training for exercising, there is also Intermittent fasting (interval fasting I guess)?
Yes, our guts need some rest to perform optimally. Could the ever-elusive ideal diet simply be the good old balanced diet? That may actually hold the key to our health. We probably need to make modifications in other areas to achieve our goal.
I like the DASH (Dietary Approaches to Stop Hypertension) diet; not only can it help you to control your blood pressure, but it can also help you maintain a good weight and generally keep you healthy.
It does not exclude any food group. The Mediterranean Diet is also a masterpiece that has proven itself over the years. We are what we eat and its not surprising as memory related challenges see a surge,
The Mind Diet (a cross of DASH and Mediterranean diets) has evolved to help us maintain the best brain health possible.
Consider these steps to a healthier you:
1. Do Not skip breakfast
a. Most overweight people skip breakfast in an attempt to cut down on calories but eventually end up eating more in the course of the day because they feel hungrier. Avoiding this all-important meal also means you have less energy to perform your activities for the day.
b. If your breakfast contains protein and fibre, then it is likely to last you till lunch time.
c. This is no call to avoid lunch and supper, you need these too and if you require a snack in between some fruit, is an ideal choice.
d. I do know proponents of skipping breakfast make some interesting points but get your body and brain working even if it means something really small. Hungry children in school? Imagine the outcome.
2. All food groups are important
a. No food group is outright evil. It is the type and quantity that causes havoc. Just as you need proteins so do you need good fats and safe carbohydrates. A professional may guide you to omit one food group briefly but do not do this on your own.
3. Watch your portion sizes-small plates may be useful
a. Do not heap your plate with food; this is not your last meal and hopefully there will be other times to eat again. If you can simply not trust yourself with small portion sizes, then kindly use smaller plates. Your brain could be tricked into believing once it is heaped, then it must be a lot.
4. Eating is no sprint
a. There is a little disconnect between your brain and stomach. It takes 15 to 20 minutes for your brain to recognize that you are full so to avoid overeating take it easy and chew your food properly.
5. Hunger or thirst?
a. Sometimes we confuse thirst with hunger. Whenever you feel hungry, drink a glass of cool clean water before you tackle the food. Do not hesitate to drink some water during your meal as well as after. Digestion is great in a medium of water and you invariably eat less when you have water in your stomach taking up some of the priceless space.
b. Water is no weight loss pill, but it keeps you healthy and may help you to eat less.
6. All or none
a. This is my favourite, and I believe you may also find it useful. Eating appropriately does not mean avoiding everything you like (except your doctor and registered dietitian advice), you could have a little of your favourite meal occasionally (even if it is outright unhealthy). This ensures that you do not develop “withdrawal symptoms” and rather end up throwing caution to the wind and binging on this meal.
You may have guessed that I am a big proponent of the DASH diet, so I will share a few tips with you. It is not much different from what my health-conscious readers have been eating.
1. Cut the SALT
a. Most of us are aware that we need to reduce salt to the barest minimum. Certainly, you do not add salt to cooked food but what about “hidden” salt in smoked, cured or pickled food. What about salted snacks. Start reading food labels and in the absence of one let your tongue be the judge.
2. Get your GRAINS
a. Brown rice, whole wheat bread and unsalted popcorn belong to this group.
3. FRUITS are a must
a. Fruits are packed with potassium and magnesium, which help to lower blood pressure. They are also loaded with vitamins that are essential to our wellbeing. Spice up your breakfast, add some fruit.
4. Make VEGETABLES your delight
a. These low-calorie products packed with goodness should always find their way onto your plate. They contain no fat but have a lot of fibre, vitamins and minerals. The more varied your vegetables are the better. Try out different coloured vegetables.
5. FISH and LEAN MEAT are allowed
a. Skinless chicken is great and so is fish. You must have heard about Omega-3 in fish. You had better take off the skin of the chicken before you cook it.
6. Do NOT gloss over NUTS & LEGUMES
a. Dried beans and peas belong to this group. These are also rich in proteins, magnesium and fibre.
7. Minimise FATS & OILS
a. Use oil sparingly even if it’s healthy such as Olive Oil. Heating oil as we cook denatures the product making all oils similar after their interaction with fire.
b. Sprinkle olive oil on salads. Its in its raw form and great
c. Avocado has great fat too
8. SWEETS are NOT a NO go area
a. Yes, you may even have an occasional sweet, but it should be only a small piece, and the watch word here is OCCASSIONAL.
Congratulations! You have completed your course in dietetics, and I wish you all the best as you embark on a lifestyle modification to improve your health and that of your family.
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 (HE&W Group)
(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 – “The most EFFICIENT way to reach your REALISTIC health GOALS is to make SMALL HEALTHY choices DAILY.”
By Dr. Kojo Cobba Essel
Health Essentials
Demystifying nausea
Nausea is a very common complaint and almost everyone experiences this sometime in their life. It is an experience that occurs with the feeling that you are about to vomit. When you are nauseated you may feel weak, sweaty and have too much saliva in your mouth.
You may even vomit. Pregnancy, illness and motion sickness are among the long list of conditions that may cause nausea.
Over the past 48 hours I have had at least six people complain about nausea to me, and I feel that is a signal that we re-visit this common complaint.
Nausea and vomiting are usually completely normal reactions but may also signal an underlying serious condition.
They are often your body’s response to foreign substances or irritants. Your brain may signal the urge to vomit if you eat contaminated food or contract a stomach virus.
Common causes of nausea
Nausea is often associated with distaste for food or an urge to vomit. People with nausea may also feel the urge to retch. This occurs when your chest and abdominal muscles contract without your control.
Some of the common conditions that may present with nausea (with or without vomiting) include:
1. Abdominal causes
a. Gastroenteritis – may be caused by a viral or bacterial infection
b. Peptic ulcers
c. Food poisoning or food allergies
d. Overeating
e. Liver disease
2. Medication
a. Several medicines may cause this. Antibiotics are a common culprit and so are drugs used in the management of cancer.
3. Problems with the head and neck
a. Migraine headaches or motion sickness.
b. Stroke
c. Head injury
d. Infection in and around the brain or brain tumour
e. Diseases of the ear
4. Hormonal changes
a. Including those that lead to morning sickness during pregnancy
5. Toxins in the blood
a. Such as alcohol and nicotine
6. Other conditions
a. Diabetes
b. Appendicitis
c. Urinary tract infection, intestinal obstruction
7. When to seek emergency care
Quite often nausea will not require urgent medical attention. The problems are usually short-lived, lasting just a few minutes to several hours and subsiding on its own within 24 hours. Seek immediate attention if you have any of the following:
1. Vomiting that is blood or bile stained
2. Fever greater than 38 degrees Celsius
3. Severe abdominal pain
4. Headache and a stiff neck
5. Vomiting for more than 24 hours
6. Signs of dehydration, including increased thirst, dry mouth or infrequent urination.
Tips to make recovery brisk and smooth
• Take small amounts of clear liquids such as water or flat ginger drinks
• Avoid caffeinated beverages such as cola, coffee and tea
• Eat small meals every few hours. This helps your stomach digest food gradually
• Avoid odours such as tobacco, perfumes or strong cooking smells
• Bland foods that can absorb stomach acids are preferred and these include rice, crackers and unbuttered bread.
Dear reader, next time you experience that uncomfortable feeling in the chest, stomach or back of the throat, remember that it may stop as suddenly as it started but never ignore it if it is associated with major warning signs.
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 (HE&W Group)
(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 – “The next big thing in Healthcare in Ghana is the Medics Clinic. Send me an email at dressel@healthessentialsgh. com for more information.”
References:
1. www.webmd.com
2. Health Ink Communications
By Dr. Kojo Cobba Essel
Health Essentials
Are you still waiting to fall sick before eating well?
This week I feature an amazing writer as we take a break from the discussion on Nutrition. After reading the article I just had to share.
Diet tips nauseate many people, they just do not want to hear them. Often, they say, now that they can afford food; they are being asked not to eat. These comments make us dieticians feel unwanted by such persons.
We do know that people who make excuses to be able to eat just any how do lack the necessary understanding of how food can damage their health and ruin their lives. To them, food is just meant to be enjoyed as a reward for their hard work. This is a sorry situation, I must admit. Not everything you can afford is good for your health.
On the contrary, I have come across some persons who can even afford all the food in the world but exercise a lot of restraints, just so they eat only what is healthy and safe for them. They are well informed about the fact that eating just anyhow can make them sick. This is good and anyone who falls under this category is encouraged to continue being who they are.
The food you eat determines how healthy you become in the medium to long term. Non-communicable diseases i.e. diabetes, hypertension, obesity, heart diseases, etc can be brought upon you just because you eat just anything food in the wrong quantities and at the wrong times.
And so, eating the right foods can also make it possible for you to avoid these lifelong diseases.
Pay attention to what you eat, let what you eat be in your plans for the day. Then plan for the food to be available, so you eat on time. Do not be like those who just start their day and only know about food when hunger strikes; such people always end up eating any food that comes their way.
If possible, cook your own food, and even take some along for lunch when going to work. If you must buy food and you can talk to your catering service provider, talk to them about the need to go low on oil, salt and frying.
Get the catering service provider of your company trained on healthy cooking methods by a qualified dietician so that whatever they churn out for your consumption at work is healthy. On the contrary, when you leave them to do their own thing, you are sure to be eating unhealthy foods. They will only serve you what is delicious and appealing, not what is healthy.
The question is are those nice smelling and nice tasting foods healthy for you? Remember that repeated intake of the wrong foods at work means a lifelong habit of eating bad foods which is a sure way to developing non-communicable diseases.
Do not join those who care-less about what they eat; such people are planning a future of misery with bad diseases. Get it done right and eat the right foods in the right proportions and at the right time.
Get a dietician’s advice on how best to cook and eat your food; you will thank me later!!!
The writer is a Dietician with LETS Consult (Dieticians, Diet foods, Diet books) & Author of the following books;
1. Eating to prevent and manage lifestyle diseases.
2. Live long by eating well – Vol. 1
3. Be your own dietician – Vol. 1
Tel/WhatsApp: 0595667197, Email: letsconsult@gmail.com, Website: www.letsabooks.com
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 (HE&W Group)
(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 – “The majority of us need to Eat Less and remember that one cannot exercise or medicate himself out of a bad diet.”
By Wise Chukwudi Letsa