THE NUTRITION MAGAZINE

Issue # 1: April 2015

N utrit ion The

Magazine

The Forgotten ones: Nutrition for the Elderly

Fad Diets: Why You should Not!

FOOD SAFETY: SHOULD YOU CARE?

T h e B eer B el ly :

W h at w e t h i n k

Kshs 200 Ush 6400 Tsh 3950

MyClinic:

Managing chemotherapy side effects

Infant Dental Care:

Care for your LO's pearly whites

Contact us:

Email: [email protected]

Webste: www.nutrichoicesolutions.com

Cell: +254 726 879 354/ +254 725 320 327/ +254 727 336 311

E- Clinic

Nutrition Conferences & Seminars

E-Learning and Continuous Professional Development Forums Nutripreneurship

We've Got you Covered!

1 | Outdoor M agazine Oct 20 14

I N TH IS ISSUE

3: Truths and myths about nutrition

5: Family Nutrition: Nutrition for the elderly

1| Nut rit ion M agazine April 20 15

11: Diet Chef: Simple Recipes for the home

8: Fad diets: Why you should not

15: Food Safety: Why you should care

18: MyClinic: Coping with chemotherapy

3

18

13


It 's finally here: The Nutrition Magazine; your home for all your nutrition and health information, updates, trends and concerns.

This first issue puts together informative articles by our very own qualified nutritionists and other health providers.

We focus on this year's theme for World Health Day; "Food Safety", and give you facts about why you should care about this important subject.

A forgotten bracket of us will no longer be so, thanks to the information we give you about nutrition for the elderly.

We also delve into the world of infant dental care where our columnist tells you how you should handle those little pearly whites for your LO.

These are just but some of the great treasures we have prepared for you inside.

It is my sincere hope that you will find it as educative and fun as we expect it to be for you.

Have a good read!

Angie

The N utrit ion Magazine

EDITOR IN CHIEF Angella Wali

ASSOCIATE EDITORS Otieno Millan

Grace Nthunya

COMMUNICATION & PR Stella Kimani

CONTRIBUTING WRITERS Ezekiel Ondieki

& ARTISTS Parveen Sheikh

Stella Kimani

Henry Mwenda Njue

John Mwambi

Email: [email protected]

Website: www.nutrichoicesolutions.com

Submissions and Enquiries: nutrit [email protected]

The N ut ri t i on Magazine is a publication of Nutrichoice Solutions

Kenya. All rights reserved. Reproduction in whole or in part is strictly prohibited. Submissions are accepted on the understanding that the Nutrit ion Magazine reserves the right to edit, amend and abridge any submissions accepted for publication. While every caution is taken in the preparation of the magazine, the publisher will not accept any liability for the consequences arising thereof.

2 | Nut rit ion M agazine April 20 15

Make a date...

7th-9th May, 2015; 10am- 6pm

18TH FOOD, HOTEL & AGRICULTURE Exhibition

KICC, Nairobi.

The ideal platform to learn about news in food products, hotel, kitchen and the agriculture scene. You can also present your own products to consumers and potential clients.

FOOD SAFETY SUMMIT AFRICA

Strathmore University, Nairobi, Kenya.

An important forum to engage the Government, NGOs, food value chain players and the public in an intense two-day conference that will build upon the Continent?s goal to not only feed itself through agriculture and agro-processing, but also to produce safe food and horticultural products for local and export markets.

7th-9th May, 2015; 10am- 6pm

18th International Medical & Healthcare Products & Eqpt Trade Exhibition

KICC, Nairobi.

It will provide a chance for professionals in the medical f ield to source for products, meet new business contacts, build partnerships, and keep abreast of industry trends and developments

Demythifying Nutrit ion


Life can be hectic, and sometimes it?s hard to take the time to make healthy food choices. But making wise food choices along with regular physical activity can offer big benefits. Good nutrit ion can help you lower your risk of some chronic diseases, have healthy pregnancies and healthy babies, and reach and stay at a healthy body weight. Healthy eating habits can help you feel your best? today and every day.

Healthy eating plan

You might feel confused by all the conflicting information you hear about what to eat. But, in reality, a healthy eating plan can help you

make wise food choices. It usually includes: fruits and vegetables, whole grains, fat-free or low-fat versions of milk, cheese, yogurt, and other milk products, lean meats, poultry, f ish, eggs, dry beans, peas and nuts

What should you limit?

- saturated fat

- trans-fat

- cholesterol (koh-LESS-tur-ol)

- salt (sodium)

- added sugars

- alcohol

If you?re vegetarian, you can stil l have a healthy eating plan, even if you avoid some foods.

Healthy eating also means there?s a balance between the number of calories you eat and the number of calories you burn. Your body burns calories in two ways:

-Daily routine activit ies and body functions, such as sitt ing, moving around, breathing, and digesting.

-Physical activity, such as walking, biking, or other forms of exercise

By: Otieno Millan

Good Eating Habits & Myths

Think of your body as a precision machine. It has countless intricate parts that work together to perform amazing functions. And like any machine, it needs to be regularly maintained and properly fueled.

Your body needs to be fueled with the right nutrients in order to run at its maximum capacity. Following good eating habits is important to your overall health, but you also need to be able to sif t through the layers of poor information.

Here are some myth busters on good eating habits:

1. "You should work out on an empty stomach." This is def initely a myth. The rumbling in your stomach is trying to tell you something, and it 's not that you need to dash to the gym. Ignore those tummy rumbles and you're forcing your body's engine to run on empty. Always be sure that you have a light snack, such as a piece of fruit, before any physical activity.

2. "Energy bars and drinks are good meal replacements." Wrong again. While these can be f ine on the f ly or in a pinch, meal replacement bars and drinks are no match for a properly balanced diet. In order to get the antioxidants you need, reach for fruits and vegetables for a boost of vitamins, f iber, minerals and f luid.

3. "Breakfast isn't important". Of course, your mother was right about this one. Breakfast is and will always be the most important meal of the day. Eating a healthy breakfast gives your body the supercharge it needs to meet the challenges of the day. Skipping breakfast robs your body of precious fuel, and will leave you feeling tired and hungry all day long.

4. "Low carb diets offer all the nutrients you need." While low-carb diets can be beneficial for weight loss, they are not great for all-around good health. Your body needs carbohydrates to store energy and develop muscle tissue.

5. "Eat what you want, when you want." If only life were that easy. Just because you're making some good food choices and exercising regularly, doesn't necessarily give you license to eat everything you want. Balance is the key. You can't eat only cheese and no fruit or vegetables and expect to lead a healthy life.

6. "Cut as many calories as you can." While losing weight does involve cutting calories, you should never run on too short a fuel supply. Trim your calories wisely, and aim for a healthy weight loss of one or two pounds per week. If you start to drop weight too quickly, add a litt le more food to bring your daily calorie count up.

7. "Skip soda and alcohol." This is no myth. Good eating habits go hand in hand with good drinking habits. Water, milk and juice will always be the best drink choices for active bodies. Drink often, and not only when you feel thirsty. By the time you begin to feel thirst, your body is already close to running on empty.

Good eating habits begin with a solid understanding of a proper diet. When you change what you eat, you'll be taking an important step toward improving your overall wellness. Fuel up and keep your motor running for optimum performance today, and down the road.


Geriatrics, as a medical specialty is neglected in medical training. The nutrit ional aspect of geriatrics is even less recognized. Metabolic and nutrit ional support has not received the attention it deserves. This problem is true to developing countries and beyond.

In an age where communicating with a friend or family member on the other side of the country takes no more than a few taps on a cell phone screen, research indicates that we are, as a society, more lonely than we have ever been, especially the elderly. They remain lonely without anybody to address their needs or even listen to them in the very least. Evidently, there is total neglect of the responsibil ity to take care of their nutrit ional needs at community and at health facil ity level.

As people grow older, their nutrit ional needs change, including their caloric, vitamin and mineral requirements. This is due to changes in the body that occur naturally with age. Some older individuals have health problems that make it more dif f icult for them to meet their nutrit ional needs.

Elderly people have protein-calorie deficits that are common, whose causes can be remembered by using the mnemonic ?WEIGHT LOSS?.

W Wandering and forgetting to eat

E Emotional problem

I Insuff icient funds

G Gastrointestinal tract problems

H Hypo or hyperthyroidism or other endocrine problems

T Tremors or other neurological problems interfering with feeding


The Forgotten OnesBy Henry Mwenda Njue


L Low salt and other unappetizing diets (l itt le appetite)

O Oral problems

S Swallowing problems

S Shopping and food preparation dif f iculties

All people and patients above 50 should therefore receive proper care and nutrit ional screening just to rule out risk factors. This ensures that they are of correct nutrit ional status all the time.

Metabolic diagnosis often associated with the above factors includes marasmus, kwashiorkor, and combination of, anemia, electrolyte imbalance and osteoporosis. The medical diagnosis includes renal, hepatic, and gastrointestinal dysfunction.

In assessing their nutrit ional requirements their calorie, protein and micronutrients intake needs to be of great concern. For some cases, apart from support feeding, tube feeding or even parenteral nutrit ion may be indicated for them to meet their daily requirements.

General measures such as control of hypertension, counseling regarding the use of tobacco and alcohol, oral and personal hygiene and avoidance of social isolation may be employed. The elderly need follow up to see if they ate the food presented to them, if anybody remembered to feed them or even if they are concerned about anything.

This group needs to consume mainly nutrient-dense foods and limit their consumption of sweets, fatty foods and junk food. They should eat smaller portions of food and aim to eat a wide variety of foods to increase likelihood of getting suff icient amounts of essential nutrients. Because everyone's metabolism is dif ferent, the proper portion sizes for

seniors will depend on the amount of calories they need to consume to maintain a healthy weight. While processed foods may be more convenient, the elderly should rely more on unprocessed foods as they usually contain more nutrients and less fat, added sugar and sodium.

Care Tips

Avoid caffeine, alcohol, tobacco,

Avoid dry, bulky, spicy, salty, or highly acidic foods.

Family members should visit at mealtimes just to encourage them and they may bring their favorite foods when appropriate.

Suggest small frequent meals with adequate nutrients to help patients regain or maintain weight.

Provide nutrit ious snacks in between.

Help patient with mouth care and placement of dentures before food is served. Keep lips moist with petroleum jelly.

Encourage frequent sips of water to avoid dry lips.

Keep the environment of the elderly clean. Change the clothes, blankets and bed sheets. This also ensures that those friends and others visit ing f inds the seniors presentable and this boosts their confidence.


Nutri l ib!!

By: Ruth A. Roth

This book is the ideal introduction to the essentials of nutrit ion concepts, good health and client care. This book will help nutrit ionists, nurses and doctors to more effectively help their clients improve their nutrit ion and overall health.

By: Phyllis Balch

The informative healthy book incorporates the most recent information on a variety of alternative healing and preventive therapies and unveils new science on vitamins, supplements, and herbs. A very suitable companion to any nutrit ionist and a great book for family health as well.

By: WHO

This guideline provides updated global, evidence-informed recommendations on the intake of free sugars to reduce the risk of NCDs in adults and children, with a particular focus on the prevention and control of unhealthy weight gain and dental caries.

We?re living in the ?Microwave generation? where people want everything to be a fast-acting item. Fast food joints are in every corner in town and now residential estates, fast-acting medicines, fast-action detergents, drive-through food joints and now the latest addition to the pack is the drive-through weight-loss.

In this day and age in Kenya and Africa in general, the latest breed of mill ionaires are the rogue business men producing weight-loss miracles and fat suckers whose demand is extremely high. The alarmingly rising epidemic of overweight and obesity in Kenya and Africa has led a lot of people into believing these ruthless quacks and conmen who take advantage of people?s desperation to lose weight.

Every other day I see a new weight-loss diet or miracle pil l that claims to make fat cells vanish from the body, in as litt le as 7 days; really? Then again considering the fact that the latest research has shown that 55.3% of the urban population, 20.9% of the rural population, 29% of children in private schools and 11.5% of children in public schools in Kenya are overweight and obese; I see the cause and source of the desperation for weight loss.

Let?s look at it logically though; How long did it take you to gain the weight? I?m sure it took longer than 7 days or 1 month, and for that reason, you can?t just make all that excess weight vanish in a week and not expect the body to react to that very extreme, drastic and dangerous action.

Any diet that causes weight-loss in a very short period of t ime is called a Fad Diet or Crash Diet. One thing you need to know about these Fad diets is that if your goal is weight-loss at any cost, these diets actually do work. Yes, I said it; they do cause weight-loss. Then again, if your goal is to f ly, you can choose to

either use a kite or a plane. Both will enable you to f ly, but with one you?re bound to eventually crash when you experience turbulence. Fad diets Never provide long-term results. They?re very hard to stick to and eventually harm your health.

You can easily spot a Fad or Crash diet. Such diets promise a quick f ix, promote ?magic foods? or specif ic combination of foods while severely restricting or totally leaving others out, make claims based on testimonials only or a single study; which was probably funded by a company with ventured interest in the particular weight-loss product being promoted .

One thing you always need to ask yourself before buying into any new weight-loss diet, pil l or concoction is ?what effect does this diet or pil l have in my body that makes me get results in such a short t ime??

Oh, one other thing, if these diets are so effective, why are there so many new ones?

Seek the guidance of professionals, including a licensed nutrit ionist or dietician and f itness specialist for healthy, sustainable weight-loss that will enable you to achieve your ideal weight, sustain the weight and adopt a healthy lifestyle.

Choose excellent, sustainable health over convenience! My Health, My Responsibil ity!

Stella Kimani, a licensed nutritionist based in Nairobi, tells you why you absolutely do not want to do these!



YOUR BRAND: YOUR CAREER

It?s not deficiency of skills: its personal image!

Personal presentation is all about marketing the brand that is YOU. What others see you do and hear you say will inf luence their opinion of you ? so personal presentation is about painting yourself in as positive a light as possible ? always. Character develops over time and maketh man. A person's observable behavior is an indication of his character.

You're branded, branded and branded! The T shirt you wear, the coffee mug you use, the sports shoe you wear, the boxers, the suit you wear, the watch; name it. And you go for it again and again because of the brand.

It?s your turn. For this to happen; def ine your destination, leverage points of dif ference, develop a narrative about yourself , re-introduce yourself and f inally prove your worth.

Developing your personal brand is essential for the advancement of your career and development as a professional. Personal branding, much like social media, is about making a full-t ime commitment to the journey of def ining yourself as a person and how this will shape the manner in which you will serve others around you.

Organizations spend a lot of t ime and money working on their image; developing their brand and producing as many positive signals as possible. Organizations also spend a lot of t ime and money recruiting and training the right kind of people to project the right kind of

image. Hence personal image is all that it takes to get the job or even have it done. During recruitment exercise or an interview, all candidates are potential employees. This is because for them to be shortlisted they have all qualif ied and the interviewers are looking for the f ine skil ls or the polished characters that lack in others that amounts to the image of the individual.

Visibil ity in a recruitment or workplace is important; it gives others an opportunity to see you in a dif ferent l ight.

Areas of Personal Presentation

Self-Esteem and Confidence

Self-esteem ref lects a person's overall emotional evaluation of his or her own worth. It is a judgment of oneself as well as an attitude toward the self . Self-esteem is also known as the evaluative dimension of the self that includes feelings of worthiness, prides and discouragement. From the quietly confident doctor whose advice we rely on, to the charismatic confidence of an inspiring speaker, self-confident people have qualit ies that everyone admires. Sadly, l ike a vicious circle: people who lack self-confidence can f ind it dif f icult to become successful. Many f irms f ind it dif f icult to hire or retain staff or someone who was nervous, fumbling, and overly apologetic in an interview or on duty. Confidence only attracts confidence. Confident people inspire confidence in others: their audience, their peers, their bosses, their customers, and their friends. And gaining the confidence of others is one of the key ways in

which a self-confident person f inds success.

Effective Speaking

Your voice can reveal as much about your personal history as your appearance.

It says a lot about you and learning how to use it more effectively has many benefits. Our Effective Speaking page examines aspects of your voice, accent, tone, pitch, volume and encourages you to learn more about your voice and how you use it to its full potential.

Learn to communicate more dynamically, f luently and with passion and enthusiasm. The sound of a voice and the content of speech can provide clues to an individual's emotional state and a dialect can indicate their geographic roots. The voice is unique to the person to whom it belongs. For instance, if self-esteem is low, it may be ref lected by hesitancy in the voice, a shy person may have a quiet voice, but someone who is confident in themselves will be more likely to have command of their voice and clarity of speech.

Effective speaking has nothing to do with eloquence; it has something to do with the volume (to be heard), the clarity (to be understood) and variety (to add interest to the message).

People tend to listen more to an interesting person than a great public speaker; it?s about perception. People don?t want to hear from someone who is ?perfect?, they will relate much more easily to someone who is real.


Don?t stop because you made a mistake, nobody cares about them. If you can see it, then you can speak it; that way you conquer anxiety each time you need to express yourself .

Practice makes perfect, allow yourself the opportunity to make your voice heard. Make your delivery personal; it?s always personal! That way, your audience believes it and warms up to it. Speaking is a service and has a goal; meet it. Leave the audience always with an ?I want more? feeling.

Personal Appearance

First impressions are very important - they can be about attitude as well as dress.

Visual impact is at least as important as verbal impact. People will very quickly make assumptions based on your facial expressions, the clothes you wear, how well groomed you are and your body language.

The way you dress and take care of your general appearance are important factors in personal presentation, what messages does the way you dress send to others?

Your personal appearance also includes the body language, gestures and other non-verbal messages that you use. By being aware of positive and negative non-verbal signals you can improve your image and the way people perceive you. It either shows your concern for yourself and by extension that of the f irm. It shows how sensitive you are about your outlook or how careless you are. It?s about perception. The perception about an individual in a f irm may attract resistance, rejection, alienation, or acceptance and consideration.

There are body languages that would not go down well with your

employer; tapping your feet, picking your nose, scratching parts, yawning when being addressed.

What you wear and the way you look affects:

1. The way you think,

2. The way you feel,

3. The way you act or behave

4. The way others react or respond to you.

When you appear authentic, attractive, and appropriate, you think more positively about yourself , your situation, and others. When you appear attractively dressed and groomed, personally authentic, and appropriate for the occasion, you feel more comfortable, confident, capable, cooperative and productive. You act more secure, at ease, mannerly, competent, and naturally able to do your best. Your appearance makes a strong statement about your personality, values, attitudes, interests, knowledge, abilit ies, roles, and goals. You can?t afford to be seen as disrespectful, antagonistic, pretentious, scatterbrained, irresponsible, ineffective, or unproductive. You can?t afford to create a negative impression or to build barriers between you and others because of unattractive, inappropriate, distracting, or offensive appearance. When you appear attractively dressed and groomed, personally authentic, and appropriate for the occasion, you create a positive impression and others are more able to perceive your positive traits and regard you more favorably.

Time Management

?Time management? refers to the way that you organize and plan how long you spend on specif ic activit ies.

Time management is a journey. One goal you need to set is to help yourself become aware of how you use your time as one resource in organizing, priorit izing, and succeeding in your career in the context of completing activit ies of friends, work, family, etc.

If you don't manage your time wisely you are less likely to be able to get everything done effectively. You are also more likely to be disorganized and run late for meetings or other appointments. Poor time management has an effect on how you are perceived by others. It is always late especially if it is a minute ago.

It may seem counter-intuit ive to dedicate precious time to learning about time management, instead of using it to get on with your work, but the benefits are enormous: greater productivity and eff iciency, a better professional reputation, less stress, increased opportunities for advancement, and greater opportunities to achieve important l ife and career goals.

Arriving at the interview early shows an image of an organized person able to meet deadlines. Your Time consciousness to meetings and appointments shows you care or you are concerned about the subject matter. It even exhibits confidence that you were ready even before the scheduled time hence could allow for delegation and trust by employer or superiors. In many cases, since you are always early, it may be assumed that you are on duty even when you are not.


M A NGO JA M

Jams have proved to be one of the best ways to preserve fruits without losing any of their nutrients. Using this method you can have your mango f lavor, nutrients, and the delicious taste for up to two years. It also brings variety in serving.

Preparation time: 10 minutes

Cooking time: 30 minutes

INGREDIENTS

3 medium size ripe mangoes

1 1/4 cups of water

¼ cup of brown sugar

2 tablespoons of lemon juice

I teaspoon of lemon zest

Pinch of ginger powder

PREPARATION

i. Peel the mangoes. Cut into cubes.

ii. Boil the water with the brown sugar, lemon juice, lemon zest and ginger powder.

iii. Add the mango cubes when the boiling mixture starts to thicken.

iv. Mash the mango cubes while cooking. When it starts boiling, switch to low heat.

v. Cook until it reaches jam consistency.

vi. Can the jam. Use proper canning techniques for ensuring safety.

vii. Mango jam can be used spread for breads.

Storage tip

Refrigerated it can stay up to two years. Unrefrigerated it can last for one year

Once opened use within the f irst one month

ENJOY!!!!

by Grace Nthunya


Ingredients

- 2 cups ripe mangoes, peeled and diced

- 1 teaspoon light brown sugar

- 1 cup vanilla ice cream, low-fat

- 1?2 cup skim milk

Preparation

1.Run mango and brown sugar through a blender until smooth and well-blended.

2.Place vanilla ice cream and milk with mango mixture in machine and process again until well mixed.

3.Serve chilled

MANGO MILK SHAKE


Wondering how to care for your baby's pearly whites? Ezekiel Ondieki tells you how.

Infant dental Care

Basically infant dental care begins during pregnancy; the pregnant mother should eat a balanced diet with enough nutrients and vitamins. This is simply because teething begins during pregnancy and continues up to around the sixth month after delivery when the milk teeth start to emerge from the gums.

When healthy teeth grow through a child?s gums they don?t make them ill. Teething does not cause fever, diarrhoea, colic, coughs, bronchitis, rashes, and lack of sleep or ear rubbing. But teething sometimes causes a child to become restless or makes him rub his gums, or suck his thumb or even stops him from eating.

However, this should not worry you. These are some of the ways of taking care of your child:

Do not share utensils such as spoons and cups with you child. This is because your child?s immunity has not fully developed and therefore sharing of utensils transmits bacteria that may result into infections.

When your child is going to sleep they should not have food formulas in their mouths such as juices and milk .

This is because excessive sugars predispose the child to tooth decay which may also lead to instances of gum disease.

Discuss with your doctor about your child?s f luoride and calcium requirements, because too much or too litt le of this minerals can predispose the child to either browning of the teeth or weak teeth.

In case of oral thrush don?t use mouth washes which contain alcohol; the alcohol destroys the normal f lora in the mouth and leaves your child at risk of acquiring infections. However, if you intend to use a non-alcoholic mouth wash then the child should not swallow it.

The child?s diet should include nutrit ious foods. This will ensure that the child?s gums are healthy and will promote development of strong teeth. Some of the foods include vegetables and whole grains.

Avoid cigarette smoking by all means. Considering the health risks that come with cigarette smoking, ensure your child does not inhale cigarettes` smoke as this may cause tooth decay.

In case of dental injuries that may involve fracture of a tooth, takethe child to a health facil ity.

Teeth?s brushing is started immediately the f irst tooth comes in. Use a soft cloth or gauze and as more teeth come into place, start using a soft brush and a proven tooth paste.

Thumb sucking is a risky habit if your child sucks their thumb. Help him stop by setting rules and providing distractions when he starts to suck

Every parent is always happy when their children look healthy and strong. Watch out for some of the practices that can predispose your child to developing dental problems. It is always best to prevent risk from occurring instead of treating it.

Good nutrit ion should be part of an overall healthy lifestyle, which also includes regular exercise; not smoking or drinking alcohol excessively; stress management and limiting exposure to environmental hazards.

And no matter how well you eat, your genes play a big part in your risk for certain health problems. But don't underestimate the inf luence of how and what you eat.

For example, atherosclerosis (hardening of the arteries) can begin in early childhood, but the process can be halted ? even reversed ? if you make healthy changes in your diet and lifestyle.

The gradual bone thinning that results in osteoporosis may be slowed if you consume enough calcium, maintain adequate Vitamin D levels and participate in weight-bearing exercise.

You may be genetically predisposed to diabetes, but keep your weight within a healthy range through diet and exercise and the disease may never strike you.

The keys to good nutrit ion are balance, variety and moderation. To stay healthy, your body needs the right balance of carbohydrates, fats, and protein ? the three main components of nutrit ion.

You also need vitamins, minerals and other substances from many dif ferent foods, and while some foods are better than others, no single food or food group has it all ? so eating a variety of dif ferent foods is essential.

Moderation means eating neither too much nor too litt le of any food or nutrient. Too much food can result in excess weight and even too much of certain nutrients, while eating too litt le can lead to numerous nutrient def iciencies and low body mass.


Say it as It Is!

Dietician Parveen Sheikh gives it to us straight:

Salad Revamped!

Guess what you can do with just a cucumber, an apple, a tomato and onion?

Food Art By:

John M. Mwambi



FOOD SA FETY:

Why you should Care

This is the question we ask as we mark this year?s World Health Day. Food safety has become a health concern to many in the world; consumers, producers and health providers alike.

New threats are constantly emerging with the globalization of food supply. Many diseases are associated with harmful agents like parasites, viruses, bacteria and chemicals; all carried in food products around the globe.

According to WHO, unsafe food is l inked to an estimated 2 mill ion deaths annually, no wonder the concern about the safety of food on our plates. Food safety aspects start right from production, harvesting, processing, cooking and consumption. At any one of these points, the safety of a food product can be compromised through unsafe production strategies, unsafe food handling through lack of hygiene or unsafe processing practices that end up loading our bodies with unhealthy toxins.

Food production

How is our food grown? What methods are being used to produce the food that nourishes us?

These are both questions we need to ask ourselves in light of the current unfriendly crop growing practices. This includes the use of chemical based pesticides and fungicides in plants and the use of growth hormones and antibiotics in rearing animals. These pile a whole lot of foreign items that our bodies have to constantly struggle to get rid of, and which eventually might lead to disease.

However, there is a global shif t towards organically grown produce. Organic farming uses biological pest control methods as opposed to chemical pesticides, and for animals they use very few antibiotics and no growth hormones. These are friendlier to the body and are healthier as they do not pile up unwanted toxins in us.

Therefore, it is good for consumers to know where and how the produce they are buying has been grown.

Food handling

This aspect of food safety, if not handled properly, can cost the nation mill ions in treatment of food-borne il lnesses. According to research done, such result from unhygienic handling of food, infected food handlers and lack of knowledge about food borne il lnesses among food handlers.

Food borne il lnesses are a major cause of economic inactivity and they cost the nation fortunes in treatment and losses due to productive hours consumed by il lness. WHO records show that an estimated 70% of diarrhoea cases are attributed to food borne il lnesses, meaning they are more common that we think.

In Kenya, most people know cholera (caused by Vibrio cholerae), Typhoid (caused by Salmonella typhi) and food poisoning caused by Aflatoxins). Other food poisoning cases are known by people who have either experienced them or those that are close to the victims.

By: Angella Wali


There are various agents that food borne il lnesses can be attributed to:

Listeria monocytogenes

Salmonella typhi

Salmonella enteric

Campylobacter

Escherichia coli

Staphylococcus aureus

Aflatoxins

Chemicals

These are just but some of the many agents causing il lnesses, all due to poor processing conditions, unhygienic handling and poor storage. Most symptoms of diseases caused by the agents mentioned range from diarrhoea, abdominal cramps, vomiting to fever, headaches and muscle cramps; the most common being diarrhoea. A number of infections have resulted to serious complications and even death. Food handling therefore needs to be given the attention it deserves because otherwise, the nation will continue to lose mill ions of money to something that is preventable.

A wide range of food products is responsible for transmitting these into our bodies, making it dif f icult to actually say ?stay away from? ? , don?t buy ? ? ?. These include uncooked vegetables and meats, unpasteurized milk or products made from it, processed foods including processed (ready to eat) meats and smoked

seafood, poultry and eggs, maize f lour, etc.

Most of these agents can be destroyed by cooking and pasteurization and freezing, while some can survive even some very harsh conditions. The best strategy therefore remains prevention of contamination through hygienic handling and processing and maintaining the highest possible standards of safety control mechanisms.

Strategies you can employ as an individual include:

Impeccable Hygiene; whether personal or environmental. ALWAYS keep your kitchen counters clean.

Cooking foods for the required amount of t ime. In case of leftovers, reheat thoroughly and eat within the shortest t ime possible.

Do not consume unpasteurized milk or raw milk.

Avoid undercooked meats and eggs

Wash fruits and vegetables well before consumption

Always clean hands after handling raw food.

Store raw food separate from cooked food. If it is in the fridge, store in separate closed containers and on dif ferent shelves if possible.

All said and done, new threats to our health are constantly emerging so we need to be on the look-out for them and also learn strategies of dealing with them.

Eat safe food!

Beer Belly

Abdominal obesity, also known as beer belly, beer gut, pot belly, spare tyre or clinically as central obesity, is when excessive abdominal fat around the stomach and abdomen has built up to the extent that it is l ikely to have a negative impact on health. There is a strong correlation between central obesity and cardiovascular disease, Diabetes Type 2, hypertension etc.

If you have a "beer belly? you are not alone. It seems beer drinkers across the globe have a tendency to grow bellies, especially as they get older, and especially if they are men. It?s not necessarily the beer, but too many calories, that can turn your trim waistline into a belly that protrudes over your pants. Any kind of calories -- whether from alcohol, sugary beverages, or oversized portions of food can increase belly fat. However alcohol seems to have a special relationship with the beer belly.

Freedom to the Beverage! EEEEH! The idea of drinking WHAT you want, WHEN you want, WHERE you want, with no hassles and for affordable money! What more could you ask for? Just think of the possibil it ies: Your favorite brew at a pub showing the English premier league! That match alone is enough to contribute signif icantly to your belly. For starters the matches take long enough; and for the beer, who knows how much you and your friends will need to take you through the match?

This beer we take in, you have to know that 1g contributes to at least 7 calories, often referred to as empty calories, since they are of no nutrit ional value.

If drinking is

interfering with

your work,

you're probably

a heavy drinker.

If work is

interfering with

your drinking,

you're probably

an alcoholic.

~Author

Unknown


The specif ic association includes the liver burning alcohol in place of fat which endocrine experts indicate is faster. Another association is that when you are drunk your sound judgment ?to stop at a point? is marred. It will be dif f icult to say ?I HAVE HAD ENOUGH?. When you ingest more calories inform of food and drinks the body can only burn so much; the extra is converted to body fat and stored in the body. The body decides where to store the excess fat depending on a number of factors like age for example.

Carrying extra pounds in your thighs or hips is less risky than carrying them in the abdominal region. Further, subcutaneous fat that you can grab around your waist and on your thighs, hips, and buttocks is not as dangerous as the visceral fat that's found deep within the abdominal cavity surrounding your organs.

To reduce the beer belly, beer lovers can opt to take lighter beer with less alcohol content or they may opt to take less bottles. A healthy meal that is higher in f iber is a good substitute. Idle eating can make you drink and eat more than you anticipated. You can consider carrying bottled water, that will work for you. Eating habits alone is not suff icient, and doing sit ups to strengthen belly muscles is not enough and may not provide desired results. Generalized body weight loss is advised even when you are of correct body mass. Aerobics, swimming and other exercises are very much in order.

Our Columnist, Otieno Millan, gives us his two cents on this 'trending' topic...

MyClinic

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1 | Outdoor M agazine Oct 20 14

Last month a mother with a 15year old on Chemotherapy asked about how she can care for her child nutrit ionally. Well I took my time to do what I know how to do best.

?First Nutrit ion is important just as the perceived treatment. The nutrient needs of people with cancer vary from person to person. Eating well while you are being treated for cancer might help you feel better or comfortable, keep up your strength and energy, maintain your weight and your body?s store of nutrients, better tolerate treatment-related side effects, lower your risk of infection, heal and recover faster.

In coping with the side effects:

Keep Food Tasty. Water and meat are the two most common items that become distasteful or tastes metallic during Chemo. Try f lavored mineral water or bottled water. Ice cream also helps relieve of thirst other protein source is advised eggs, low-fat dairy, beans, and f ish.

Fight Constipation. While others develop frequent diarrhea, some experience constipation because of discomfort of taking a lot of f ibre foods hence resorting to ref ines foods. The patient may consider snaking using fruits and ensure at least the starch source is whole foods. Gradual increase is advised.

Manage Weight Gain. While some become reckless with their l ifestyle with the mindset of a short l ife they don?t choose their foods well. The Nyama Choma and beer can be avoided and choose low-fat meals, snacks, and lots of vegetables.

Improve Your Appetite. Many people undergoing chemo f ind that their appetites suffer. It is recommended to provide what the patient l ikes, soups, yoghurt, snacks in between.

Ease Diarrhea. Patients on Chemo have a lot of gastrointestinal symptoms. If you are experiencing diarrhea, avoid greasy and fried foods, sugary drinks and fruit juices, raw salads and vegetables. I recommend the foods they can tolerate, plenty of stable juices, fruits without skin, potatoes, salted snacks, soft diet with litt le f ibre.

Relieve Mouth Sores. Some types of chemotherapy can cause mouth sores, To encourage healing, avoid spicy foods, hot temperature foods. Keep your mouth moist by drinking plenty of f luids throughout the day. Rinsing your mouth with salt water after meals may also be helpful.

Stay Hydrated. Diarrhea and vomiting combined with low f luid intake can cause dehydration. Drink plenty of water to remain hydrated..

Control Nausea. Reduce a lot of spices since the scent sometimes contribute. Warm food is better than cold or hot food, eat small but frequent diet.

If you have any concerns about nutrit ion management of your condition, let us know and we will publish the information in this column. Send your concerns to nutrit [email protected]


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