HEALTHY EATING PART 13 (5 HIDDEN FACTS ABOUT SUGAR PROCESSED FOODS)

OUR SPIRITUAL FOOD
“NEVER WITHOUT HELP”
I will not leave you as orphans comfortless, desolate, bereaved, forlorn, helpless]; I will come back.

In today’s article i will be discussing on “5 Hidden Facts About Sugar Processed Food” under “Healthy Eating”.

The excessive amount of hidden sugar in processed food has quite become alarming in the Sub-Sahara region, including Nigeria.

1. SUGAR MASQUERADING FOODS:
It is difficult to know the exact amount of natural sugar versus added sugar by just looking at their label, most foods that are typically considered “healthy” can contain shocking amounts of added sugar or fructose, in form of high fructose corn syrup (HFCS) according to Dr. Robert Lustig, a professor of clinical pediatries in the Division of Endocrinology at UC San Francisco, its important to distinguish between Natural Food-Base Sugar Versus Added Sugar.

He notes that a small serving cup of plain yogurt has about seven grams of sugar in the form of Lactose a natural sugar found in dairy which does not cause any major harm.

While, a Fruit Flavored yogurt on the other hand contains about 19 grams of sugars 12 grams of which is added sugar, this is equivalent to eating a small cup of plain yogurt with a bowl of frosted corn flakes.

2. SODA INCREASES TASTE:
Soft drinks contain caffeine, a mild diuretic that makes you urinate more, thereby eliminating water from your body. It also contains about 55mg of salt, and when you take in salt and excrete water you get thirstier.

The reason why soda contains so much sugar is because they have to mask the taste of the salt. Sugar has also been found to be 8 times as addictive as cocaine which also ensures that you will stay hooked on processed foods and sweet drinks.

3. THE BODY CAN ONLY HANDLE LIMITED AMOUNT OF SUGAR:
The facts that your liver has very limited capacity to metabolize processed fructose does not mean you should not be watchful. Excess sugar is metabolize into body fat and leads to all the chronic metabolic diseases, e.g Cardiovascular Disease, High Blood Pressure, Cancer, etc.

According to a study published in JAMA3, Americans get on average about 350 calories a day from added sugar in die diet. (This is equivalent to 22 teaspoons of sugar, which amounts to 25% of the average American’s daily calorie intake). In reference to the case study people who consumed 21% or more of their daily calories in the form of sugar were twice as likely to die from heart disease compared to those who got 7% or less calories from added sugar.

The risk was nearly tripped among those who consumed 25% or more of their daily calories from added sugar. Approximately 30% of Africans consumed added sugar at a very high rate level. It is strongly recommended limiting your daily fructose intake to 25 grams or less from all sources, including natural ones like fruits that equate to just over 60 spoons of sugar a day.

4. SUGAR & CANCER CONNECTION:
Cancer cells needs glucose to thrive, and Carbohydrates turn into glucose in your body. In order to starve the cancer cells you have to eliminate its primary food source (The sugars) which includes all none-vegetable carbohydrate.

Otto Warburg actually received a noble prize back in 1934 for his research on Cancer Cell Physiology, which clearly demonstrated Cancer Cells require more sugar to thrive. The latest World Cancer report issued by the World Health Organization (WHO), predict world wild cancer rate to rise in the next 2 decades. But the reports also note that half of all cancers are preventable and can be avoided if current Medical knowledge is acted upon diet and exercise inclusive.

5. SUGAR ALSO INITIATES CANCER GROWTH:
According to a study published in the journal of clinical investigation, sugar also appears to initiate cancer growth. As reported by greenmedinfo.com, this study provides evidence that increased glycolytic activation itself can be an oncogenic event.

This implies that the activation of sugar-based metabolism in a cell driven by both the presence of increased quantities of glucose on the cell membrane surface drives cancer initiation.

As the Christmas and New Year is by the corner my take home advice to all readers/viewers, is the reducing sugar and processed food consumption is part and parcel of the long term answer to remain healthy.
MERRY CHRISTMAS IN ADVANCE!

HEALTHY EATING PART 12 (HOW TO MANAGE FOOD INTOLERANCE)

OUR SPIRITUAL FOOD
“ACKNOWLEDGE THAT YOU ARE SPECIAL”.
Again, the kingdom of heaven is like unto a merchant man,
seeking goodly pearls: Who, when he had found one pearl of great price, went and sold all that he had, and bought it (Matthew 13:45-46).

There are people who like to tell us that we’re not very special. People make such statements out of ignorance, and
a seeming show of humility.

You are peculiar. You are special to God. You’re His pearl of
inestimable value. It’s not pride to acknowledge and affirm that you are special.
Remember, God gave birth to you. James 1:18 says, “Of his
own will begat he us with the word of truth, that we should be a kind of firstfruits of his creatures.”

It’s absolutely
impossible for God to give birth to “nonentities” or “unworthy servants” that some Christians
unwittingly arrogate to themselves, because He reproduces after His own kind.

You are the crown of God’s creation, the best of all that He
made. Therefore, Be conscious and be bold of your real personality; you are royalty, a peculiar treasure, a king priest
unto God, appointed to reign and rule in the earth.

Welcome back dear readers to this wonderful segment on “Healthy Eating”, In todays’ article i will be discussing on “HOW TO MANAGE FOOD INTOLERANCE”.

As we all know, eating is a pleasant experience. However, there are some, who treat certain food as “Worse Enemy” owing to the previous experience and this might be as a result of Food Intolerance.

The question is,
WHAT IS THIS SO CALLED FOOD INTOLERANCE?
Well, to my understanding, Food Intolerance is an adverse reaction of food in the digestive system.

It can also be a situation whereby the needed enzymes is unable to break food particles in the intestine.

SOME COMMON FOOD INTOLERANCE ARE,
1. Wheat
2. Yeast
3. Dairy
4. Gluten
5. Alcohol

POSSIBLE CAUSE OF FOOD INTOLERANCE
1. Enzymes Deficiency.

2. Chemical Content In Food (Both Natural & Processed).

3. Consumption Of Too Much Red Wine.

SYMPTOMS
Generally, food intolerance are less alarming, since they are not life threatening, but is associated with stress, pains and discomfort.
Due to this, serious attention is necessary.
1. Stomach Pain
2. Bloating
3. Headaches
4. Gas
5. Tiredness
6. Cramps
7. Constipation
8. Recurrent Diarrhea
9. Sleep Disturbance

POSSIBLE WAYS TO MANAGE FOOD INTOLERANCE
1. Keep a food diary inorder to detect suspected food.

2. Suspected food should be avoided for few weeks (2-5 weeks).

3. Eating food that is low in fibre can be helpful.

4. Eat small amount of food (at least more frequently)

5. Seek for a specialized health professional.

In other words, if you had experience food intolerance, you may find comfort to know that most affected persons have learned to manage their conditions and still enjoy wide variety of nutritious and delicious food.
SEE YOU @ THE TOP!
HEALTH IS WEALTH!

HOW TO MAKE PIZZA

OUR SPIRITUAL FOOD
Endure hardship as discipline; God is treating you as his
children. No discipline seems
pleasant at the time, but painful.

Later on, however, it produces a harvest of righteousness and
peace for those who have been trained by it (Hebrews 12:7-11
NIV).
The Bible says, “For the eyes of the LORD run to and fro
throughout the whole earth, to shew himself strong in the behalf of them whose heart is perfect
toward him…” (2 Chronicles
16:9).

That means He’s watching and looking for opportunities to
manifest His glory on your behalf.
He never leaves you alone. He never lets you down.

He’s moved with the feeling of our infirmities (Hebrews 4:15).

Welcome to back to our food tips/recipes segment! In todays’ post i will be teach you all ” How To Make Pizza”.

Pizza is a flatbread generally topped with tomato sauce and cheese and baked in an oven. It
is commonly topped with a selection of meats, vegetables
and condiments.

Pizza is prepared fresh, frozen, and as portion-size slices or
pieces. Methods have been developed to overcome challenges such as preventing
the sauce from combining with the dough and producing a crust that can be frozen and reheated without becoming
rigid. There are frozen pizzas with raw ingredients and self- rising crusts.

RECIPES FOR THE CRUST
i. 1-2 tablespoons corn meal
ii. 1 cup whole wheat flour
iii. 1 1/3 cups warm water
iv. 1 teaspoon of salt
v. 1 packet quick rising active dry yeast (1/4 ounce)
vi. 2-3 cups un-bleached flour
vii. 1 tablespoon olive oil

PROCEDURES IN PREPARING THE CRUST
1. Add the water into a clean large bowl, sprinkle in the yeast and stir for it to be well combined, set aside for 5minutes for the yeast to become foamy.
2. Add the oil, salt and the whole wheat flour, while stirring add enough un-bleached flour (1/2 cup at a time) to make a soft dough.
3. Turn the dough out into lightly floured surface, knead for 10minutes till the dough becomes smooth and elastic ( add unbleached flour as necessary), cover with plastic wrap and allow to rest for 15minutes.
4. Pre-heat the oven to 450 degree, coat a large baking sheet with a non-stick spray, sprinkle in lightly the corn meal and set aside.
5. Using your hands ( wash clean before using), shape the dough into a 16″ Round crust, carefully transfer it to the prepared baking sheet.

RECIPES FOR THE PEPPER TOPPING
i. 2 sweet yellow, red or green pepper ( well seeded, roasted, peeled and cut into thin strips)
ii. 3/4 cup shredded part skim mozzarella cheese
iii. 1/4 cup of sliced black olives
iv. 1 clove of garlic ( minced)
v. 1 tablespoon fine chopped fresh oregano
vi. 2 plum of tomatoes (thinly sliced)

PROCEDURES IN MAKING THE PEPPER TOPPING
1. Sprinkle the crust with garlic, tomatoes and the oregano, top it with the mozzarella, peppers and the olive.
2. Bake it on the bottom rack of the oven for 12-15 minutes or more depending on when the crust becomes crispy and highly browned. Then bring it out and serve.

N/B: The standard recipes for this is 202 calories of 13g fat which is (58% of calories)
The fat to firm makeover is 149 calories at 4g fat which is (24% of calories).

This pizza is highly healthy food, if only you can avoid fatty toppings.

HEALTHY EATING PART 10 (TOP 10 HEALING FOODS)

OUR SPIRITUAL FOOD
“SATAN HAS LOST HIS POWER”
And the seventy returned again with joy, saying, Lord, even the devils are subject unto us through thy name (Luke 10:17).
Satan has lost his right to this world! You never have to fight or struggle with him! When he shows up, or you perceive that he’s stirring trouble around you,
cast him out! Thats what James 4:7 says. Wow! What authority have has been given unto Us of Our Father.

To the main subject of the day, today is another day inwhich i will be discussing on “Healthy Eating Tips (Part 10)”

Eating variety of foods does not guarantee all the nutrients you need, in the body, Rather, Eat foods that prevent disease and aid Healing.

Start the year by filling your kitchen with these “Top 10 Healing Foods”

1. CHICKEN BREAST: (WITHOUT SKIN), FOR MORE ENERGY AND PROTEIN AND WEIGHTLOSS.
The protein in this staple diet can prevent you from the negative effect of Serotonim. The vitamin B in Chicken breast is a great source of energy which helps in burning fat in the body.

2. BLACK BEANS:TO FIGHT TYPE 2 DIABETES.
Beans are rich in resistant starch, a carb your body can not break down, so it does not raise blood glucose levels. Besides, as the bacteria in your gut ferment resistant starch, they produce compounds that appear to improve insulin resistance. Black beans is also good for cancer protection, digestion.

3. TOMATO SAUCE: FOR STURDIER BONES.
Giving the banana a run for its money, 1 cup of tomato sauce serves 17% of your daily quota of potassium, which supports your skeleton by buffering acid that can leach calcium from your bones. Also good for, cancer protection and heart health.

4. FAT-FREE OR 1% MILK: FOR STURDIER BONES.
Calcium and vitamin D are its most lauded nutrients, but milk is also rich in potassium, protein and other nutrients needed to break-proof your bones. Its good for, Muscle growth and weightloss.

5. APPLES: TO PROTECT YOUR HEART.
A daily apple delivers a double dose of heart disease protection. Fiber .sweeps out cholesterol, and polyphenols shield remaining cholesterol from free-radical assaults. A 40% decrease in “bad” LDL cholesterol. Also good for, Asthma, digestion and weightloss.

6. UNSWEETENED COCOA: TO PROTECT YOUR HEART.
Cocoa is a superstar source of flavonols, which relax arteries and reduce blood pressure. Mix some into yogurt for a healthy kick. Also good for Brain health.

7. EGGS: FOR YOUR VISION.
For am omelet that earns its eye health halo, go whole. The yolks store the bulk of nutrients, such as zeaxanthin, lutein, vitamin D, iron and zinc. Also good for Blood sugar control and Brain health.

8. STRAWBERRIES: TO PREVENT CANCER. The magic ingredient in these berries is fisetin, which halts the growth of cancerous cells while diminishing tumors’ blood supply. Also good for blood sugar control and brain health.

9. COLLARD GREENS: FOR YOUR VISION.
These leafies are packed with two antioxidants-zeaxanthin and lutein that are abundant in the retinas of your eyes. Eating more of these nutrients may help protect against macular degeneration and cataracts. Also its good for Bone health and cancer protection.

10. PLAIN YOGURT: TO PREVENT CANCER.
A 2011 International Journal of Cancer study revealed that people who ate the most yogurt were 35% less likely to develop colon cancer. Other research finds that dairy has a protein that encourages DNA repair. Also its good for Digestion and Healthy blood pressure.

FOODIE NAIJA UPDATE (MAINTAINING THAT GOOD BREATH)

Halitosis affects how you feel about yourself, not to mention how others perceive you. Bad
breath is mostly caused by bacteria that breeds inside your mouth, it can also be caused by
smelly food like onion, garlic, and
some spices can also cause bad breath.

The odour lingers while food particles stay in your mouth but these foods give you a double whammy, once they make it through your system, their stinks
chemicals travels through your blood stream to the lungs when you breathe them out.

Here are few tips on how to maintain a good and fresh breath:

1. BRUSH YOUR TEETH OCCASIONALLY WITH BAKING SODA.
The bacteria that causes bad breath thrive in
an acidic oral environment.
Brushing your teeth with baking soda helps to neutralize excess acids found in the oral cavity.

2. EAT FOOD RICH IN FIBER.
High fiber food actually helps prevent
halitosis. Avoid eating heavily
processed food that contains refined carbohydrates such as cookies, cakes, sweet and ice cream.

3. USE MOUTH WASH.
Some mouth wash or oral rinses are effective at preventing bad
breath, however you should never use alcohol based mouth washes because the alcohol makes the mouth very dry which would actually make the problem worse.

4. AVOID DRY MEDICATIONS.
Try not to take anti-depressants, pain reliever and antihistamine unless it is medically necessary.
These drugs inhibit saliva flow and can cause chronic dry
mouth.

5. CLEAN YOUR MOUTH AFTER EATING MEAT, FISH OR DAIRY PRODUCTS.
Practicing consistent and thorough oral hygiene is an effective prevention tool.

6. BREATH THROUGH YOUR NOSE
INSTEAD OF YOUR MOUTH.
Try to address any snoring or sleeping
apnea issues that could be affecting your breath and
causing dry mouth.

7. STOP SMOKING.
Studies have shown that smokers are at
higher risk of developing
periodontal disease.
Furthermore, people who smoke may also engage in other habits that promote this condition such
as drinking alcohol and suffering from chronic anxiety conditions that require exacerbating
prescription medication.

8.KEEP YOUR MOUTH POSTED BY DRINKING PLENTY OF WATER.
Proper oral care brush and floss your teeth at least twice a
day, be sure to get a tooth brush with soft bristles and also use
fluoride toothpaste.
Brushing and flossing helps to remove any
food and plaque which can be used as fuel source by the
anaerobic, sulfur
producing bacteria that are at the root of these problems.

9. TAKE A DIETARY SUPPLEMENTS.
Vitamin C, Vitamin E, Vitamin D
and Vitamin B are effective at helping your body eliminate
excess mucus and toxins naturally.

HEALTHY EATING PART 8 (HOW CARBOHYDRATE-RICH FOOD IS ESSENTIAL TO THE BODY)

OUR SPIRITUAL FOOD
“WALK IN LOVE”
A new commandment i give unto you, that ye love one another; as i have loved you, that ye also love one another John 13:34

Dear Readers, here is another exciting sub Post from the Topic Healthy Eating Part 8 “How Carbohydrate-Rich Food Is Essential To The Body”

Carbohydrate is seen as the culprits behind the epidemic of diabetes and obesity by many people.

One of the major misconception is that carbohydrate-rich food contain too much sugar and its harmful to the body.
The truth is that, the sugar deposited in the plant food is a natural sugar or simple sugar and not the processed sugar.
The sugar derive from plant food rich in carbohydrate is the best and its suitable for the body cell.
Besides, the supposed harm of carbohydrate-rich foods are created by man rather than what is suppose to be inherited naturally from this plant foods invariably, what many people consumed are refined carbohydrates, which is poisonous to the body cells and tissues thereby creating room for different diseases to occur.

According to World Health Organisation (WHO), about 68% of death that occurred in 2008 were attributed to killer diseases such as stroke, heart disease, cancers, type 2 diabetes and obesity for which poor diets were contributing factors but those who live in societies that eat healthy plant-based diets rarely encounter these ailments.

Dr. Frank Shallenberger, M.D also stated that “regular eating of refined carbohydrates can make the liver become insulin resistant and has trouble regulating the level of sugar in the blood system.
As a matter of fact, carbohydrate-rich foods such as fruits and vegetables with medium glycemic index should constitute 50-80% of our daily calorie intake.

REASONS WHY CARBOHYDRATE-RICH FOODS SHOULD BE TAKEN DAILY
1. FOR ENERGY: Carbohydrate-rich foods supply the cell in the body with glucose to produce energy. The brain and the heart never sleep, they need constant supply of glucose derive from carbohydrate-rich foods to function properly.
The brain alone uses about 15-20% of energy in the body while it also uses about 25-30% of inhaled oxygen.

2. FOR FIBRE: The health benefits of high fibre diet can not be over emphasize, especially for the prevention and healing of cancer, obesity, heart disease and diabetes.
Fibre also act like a cleanser, thereby sweeping metabolic wastes out of the digestive system.
A study publish in nature’s journal obesity, showed that increase in soluble fibre reduce the amount of deep belly fat resistance, fatty liver disease and type 2 diabetes.
Specifically, there is no way we can up our fibre intake without increasing the consumption of carbohydrate-rich foods, since its the only source of fibre.

3. PH BALANCE: The human body need about 20% acidic food and 80% alkaline foods to maintain a proper PH balance. It is impossoble to maintain a PH balance with low intake of carbohydrate-rich foods.
Basically, the animal products we consume contain protein and fat, while carbohydrate food plant are the source of healthy alkaline foods to ensure PH balance and proper functions of the body organs.

To be candid, we need to consume much raw foods.
Raw foods contain high percent of unrefined carbohydrate. The only plant foods that can be eaten in raw form are Fruits, some Vegetables, such as Carrot, Cucumbers, Orange, Garden Egg, e.t.c.
There is nothing as good as eating raw food, it is a guaranteed means of maintaining a sound and healthy body.
Raw food restore dead cells, it provide sufficient oxygen and repairs damage tissue in the body.

N/B: Our take home message after reading this article, should be “More Carbohydrate, More Health”.

HAPPY WEEKEND IN ADVANCE TO YOU ALL MY FELLOW READERS.

Still blazing is my 3rd single title “Declaring Your Love”, join me lets declare God’s love as you download this track free of charge at, http://xchanger.mobi/v2/file.php?fid=516782

All Feedbacks And Comments Are welcome

FOODIE UPDATE (PEOPLE OVEREAT WHEN DRINKING ALCOHOL. BECAUSE YOUR BRAIN THINKS YOU ARE STARVING)

If you cannot complete a night of
drinking without stopping off at
McDonalds on the way home and/or raiding your cupboards for pasta when you finally make it home, you can find comfort in the fact there could be a scientific explanation for your behaviour.

A new study published in Nature
Communication by the Francis Crick Institute investigated whether a link between alcohol intake and overeating could be determined. The authors noted
the link between overeating and
drinking alcohol was puzzling because “ethanol (alcohol) is a calorie-dense nutrient and calorie intake usually suppresses brain appetite”.

In the study, mice were given ethanol for three days and saline for three days before and after and their food intake was measured. The authors found the
food intake was “significantly and
reversibly increased” on the days the mice were given ethanol.
“These data suggest that alcohol-
induced overeating is an evolutionarily conserved biological phenomenon occurring across mammals, irrespective of aesthetic beliefs and social conditioning,” the study said.

They then studied whether ethanol modulates the hunger signals in the brain and found ethanol concentrations produced a similar cell activation “to that
caused by fasting or physiological
hunger hormones”.

THE BREAKFASTS THAT’LL CURE A
HANGOVER ACCORDING TO 4 TOP CHEFS.
Everyone has their own remedy for a hangover : Drinking a pint of water before bed to prevent the onset in the first place, eating a banana to restore potassium levels, making a fry-up to satisfy those salt cravings or just hobbling as fast as your hungover legs will carry you to the nearest McDonalds. However, often these remedies just don’t cut it and making a clear and coherent choice of what to put into your body after essentially poisoning it for several hours the night before can be a particularly hard task.
“What to cook? What will make me feel human again? What is an instant cure which will involve little movement?” are common questions that run through the hungover yet hungry mind as you stumble to the fridge bleary and bedraggled.
You’re welcome.

Matcha, Maca and protein Lorraine Pascale, TV chef and former model “My ultimate hangover cure is a concoction it’s taken me years to find but it really works for me. Mix some Matcha Green Tea, add some Maca powder and some protein powder. It really wakes me up and knocks the hangover on the head!” Green smoothie Adam Simmonds, Michelin-star chef and executive chef of Pavillion, London “I would say a green smoothie is always a winner. Or, if something more substantial is needed, poached eggs on toast with crushed avocado with seeds such as flax, sunflower or chia. Both help reintroduce some much-needed vitamins and nutrients back in your body and the smoothie is really hydrating too. My green smoothies usually consist of coconut water, spinach, grapes, cucumber, a granny smith apple and kiwi.

Huevos rancheros Sophie Michell, chef, TV presenter and food writer
Gone are the days when I reach for a fry up post-party. I need full on flavours the next day to wake me up. I love Huevos Rancheros or some sort of take on it. Think fried eggs with onions, chilli, coriander and tomatoes then add some feta cheese and lime-laced avocado to the plate with the all important corn tortillas or flatbreads to wrap/mop it up. I also tend to have a deep green spirulina boosted smoothie (it actually helps) or, if it’s a weekend, a punchy bloody Mary”

Protein pancakes Joe Wicks, The Body Coach (Getty) “I always tell people, it’s fine to have the occasional blow out as long as you get back on track the next day, so that includes if the blowout was getting a bit boozy and you have a hangover. Training and eating right will clear your head and make you feel better so I try and do that – so after training I’d reward myself with some tasty protein pancakes that look naughty but are actually fuelling my body so it can get back on track!”

Full English Ben Ebbrell, chef, SORTEDfood YouTube channel
‘You’ve really got two options when it comes to hangover breakfast food – you’re either in a mood where you just want to eat EVERYTHING, or, you go down the I’m-going-to-counter-this-by-
being-really-healthy route. If it’s the first, well, nothing beats a full English fry up – beans, toast, sausages, egg, beans, the lot. If it’s the second, I’d suggest our Banana ’Soothie’ recipe, which is a quick pick-me-up recipe. It has milk that helps with nausea, dark chocolate which is an anti-depressant to counter the alcohol/
beer fear, and the natural goodness of a banana: Peel and break the banana into quarters, blend it with a handful of pecans and tablespoon of honey, blitz
until smooth and add in a small cup of milk little by little until you’re happy with the consistency then blitz again. Enjoy!”

The researchers said their study could also provide an insight into “pathological overeating behaviour linked to morbid disorders”.

FOODIE NAIJA UPDATE (NIGERIANS INGESTING POISON THROUGH FOOD)

Minister of Agriculture, Audu Ogbeh The Minister of Agriculture and Rural Development, Chief Audu Ogbeh, has expressed worry about Nigerians not eating well, saying a larger percentage of
the population ingests poison.

Ogbeh, who spoke at the re-inauguration of an Inter-Ministerial Agricultural/ Nutrition Working Group yesterday in Abuja, lamented that there were
deficiencies in most Nigerian diets.

“There is crisis in Nigerian food sector because there is a great deal of self- poison in our diet. Just yesterday, I was talking with the Ministers of Science and Technology as well as Health about a great deal of metal poisoning in our food and the ingestion of dioxin through plastic
pathogens among other things.

They pointed out that there was high consumption of carbohydrate, because many Nigerians cannot afford to have
vitamins, protein in their diets.”Harping on changing the citizenry’s feeding habit, Ogbeh noted that many Nigerians prefer
swallow foods like yam, cassava, sorghum, maize among others which are injurious to health.

His words: “How do we persuade people to take more of fruits as against the carbohydrate they are used to. For instance, it is an insult in some villages when you tell an elderly man to take banana instead of the pounded yam he is
used to.

That means most Nigerians are
not eating well.” The minister regretted that children do not have access to egg, chicken or beans, resulting in 37% of malnourished children nationwide.“This is extremely
dangerous because this figure represents one third of Nigerian children,” stressing on the need to give children balanced diet during the first five years to enable their
brains develop well.

Ogbeh charged the committee to come up with the right formula for the country to improve its nutrition deficiencies, pledging that the ministry would provide
the needed resources and collaborate with the ministries of Health, Women Affairs, Science and Technology and other agencies to boost the health of Nigerians.

MIYAN BUSHESHEN KUBEWA (DRIED OKRA SOUP)

OUR SPIRITUAL FOOD
“TALK DIFFERENTLY”
Did you know that your talk is your future? Every human person is the character of his or her words. Who you are today, what
you’ve become, is the result of your words.

That’s the reason you must mind your language and train yourself to talk right. People learn their language, especially unwholesome communication, from the world around them. Someone who consistently says about his job, “This job is killing me,” probably picked it up from other colleagues or friends at work. They may think it’s fashionable to talk that way, but what they don’t realize is that death and life are in the power of the tongue.

In today’s article i will be discussing on “How To Prepare Miyan Busheshen
Kubewa (Dried Okra Soup)”.
This soup is a very common and popular soup in the Northern part of Nigeria and several other west and north African countries, with different preparations.

I was so excited to have a taste on this delicious okra soup a few days back. Sit back and relax while i give you the recipes and procedures on how to cook this fantastic soup.

RECIPES

i. Ruwa (Water)
ii. Smoked Fish ( Preferred Mackerel Fish)
iii. Thumb-Size Piece of Citta
(Ginger)
iv. 3–4 Burkunu (Scotch Bonnet Pepper)
v. Dawadawa (Iru/Locust Bean)
vi. Dried Crayfish (Handful)
vii. 5 Tablespoons Mai Ja (Palm Oil)
viii. 7–8 Tablespoons Dried Kubewa (Okra)
ix. 500 grams of Nama Shanu (Beef) (Cut in medium sizes)
x. 500 grams of Beef Bones. (mind you if you are using bone-in beef of which is necessary, you are to use a total of 1 kg of bone-in beef and leave out the beef bones)
xi. Seasoning Cubes (to taste)
xii. Albasa (Onion) 1 medium size
xiii. Gishiri (Salt) to Taste

PROCEDURES
1. Wash the beef and bones, add in a large sauce pan. Add some chopped onions, pepper, seasoning cube and salt to taste then place the pan on heat and set to boil. Steam for 45 minutes, or as long as it takes the beef to be very soft. ( Do not add much water to the beef).

2. Prepare the smoked fish, by removing the bones and gills, the piece into chunks (but do not piece them too small) Also you can add parts of the fish head to complete the traditional way.

3. In a clean mortar or blender, crush the brukunu along with the citta and dried crayfish. When successfully blended, add the
dawadawa and crush a little
more.
NOTE
If you are using dried dawadawa,
crush it first before adding the
other recipes. Concerning the Burkunu, what i discovered is that a true northerner will place a whole burkunu in the soup that’s how my friend taught me. This is usually served with the soup and crushed in the plate as the meal is being eaten.

4. After steaming the beef for 45 minutes, add more water you know can take you in preparing the soup. One other thing, the quantity of water you add at this point determines how much dried okro you have to use. Like mine i used about 2 cups of water in steaming the beef and decided to use 6 more cups of water after 45
minutes in preparing the maimed soup.

5. Allow the water to boil before adding the crushed ginger paste, smoked mackerel, whole brukunu and palm oil. Do not allow any of the ginger paste to waste, therefore rinse the mortar or blender with little amount of water and add it to the soup then allow to simmer uncovered for 20 minutes.

6. After 20 minutes, remove the
meat and smoked fish from the
steaming pan along with any other bites you have in the soup. Taste the broth now to know if the seasonings need to be adjust (that’s if the pepper, salt and seasoning cube isn’t sufficient add more).

Incase you are wondering why the beef and other things are removed, wonder and ask no more, it is being removed so as to prevent the soup from forming lumps when the dried okra is added. Amazing right?

7. Take some okra in one hand and add it into the soup bit by bit then use the other to stir the soup
continuously until all the okra
has been incorporated. Keep
adding dried okra until you get
the consistency you love. If you
add too much dried okra, just
add some more water to thin it
out. Know that this soup will
continue to become thicken as it gets cool.

8. Add back the meat and other
recipes to the pan and cook
for extra10 minutes, uncovered.

After that serve hot with swallows such as, Tuwon Masara, Tuwon Shinkafa, Tuwon Acha or any other Tuwo of your choice. To complete the taste, add a teaspoon of Mai Shanu to the soup and watch it melt into the soup. While eating this soup, add the pepper to one side of the plate, crush and add it into the soup and keep eating the meal. YUMMY!

N/B: Beef is the traditional meat used in cooking this soup. You
can use other types of meats and seafood. If you are sure you want to stick to tradition, make use of beef.
*The beef bones are part of this soup. Part of the trills of this soup is chewing the bones at the end of
the meal. (very important).

FOODIE NAIJA UPDATE (ALCOHOL ABUSE LINKED TO HEART CONDITIONS)

A new study suggests that people who abuse alcohol also boost their risk of three cardiac conditions: atrial fibrillation, heart
attack and congestive heart failure.

The possible added risk appears to be about the same as that linked to high blood pressure, smoking, obesity and diabetes, the researchers said.
“We found that even if you have no underlying risk factors, abuse of alcohol still increases the risk of these heart conditions,” lead researcher Dr Gregory Marcus said in an American College of Cardiology news release.

Marcus is the director of clinical research at the University of California, San Francisco’s
division of cardiology.
The study was based on a database of close to 15 million Californians aged 21 and older who had outpatient surgery,
emergency room treatment or inpatient hospital care between 2005 and 2009.

About 2% had been diagnosed
with alcohol abuse.
The researchers adjusted statistics so they wouldn’t be thrown off by various other risk factors. They found that alcohol abusers were twice as likely to have atrial
fibrillation; 1.4 times more likely to have a heart attack; and 2.3 times more likely to have congestive heart failure than other people.

Surprising findings
The study did not prove that alcohol abuse directly caused these risks to rise, however.
Conditions like diabetes, high blood pressure and obesity are thought to boost the risk of these cardiac conditions by similar degrees, the researchers said.
Read: Type 2 diabetes and heart disease a dangerous combination
“We were somewhat surprised to find those diagnosed with some form of alcohol abuse were at significantly higher risk of a heart attack,” Marcus said.

“We hope this data will temper the enthusiasm for drinking in excess and will avoid any justification for excessive drinking because people think it will be good for their heart. These data pretty clearly prove the opposite,” he added.
He suggested the new research may be more reliable than previous findings.

“The great majority of previous research relied exclusively on self-reports of alcohol abuse,” Marcus said. “That can be an unreliable measure, especially in those who
drink heavily. In our study, alcohol abuse was documented in patients’ medical records.”
It’s not clear, though, how much the participants in this study drank.

The findings were published on 2 January in the Journal of the American College of Cardiology.

FOODIE NAIJA UPDATE (WHY NIGERIA’S N15bn LOCAL SPICES POTENTIAL REMAINS UNTAPPED)

Exporting Nigeria’s local spices
to other countries of the world
could build the nation’s economy by generating huge foreign exchange and turn the lives of farmers around within a short period. Nigeria is blessed with a wide variety of spices used to boost the taste of foods, and to enhance the flavour and aroma of processed foods and beverages.
Apart from acting as seasoning,
spices are also known for their
medicinal value and are useful
in the cosmetic and pharmaceutical industries.

Nigeria has the potential to
generate over N15 billion annually from these local spices if properly harnessed because the country is blessed with a large variety of them with very high grade. He said, “for instance, ginger doubles as a popular herb and spice and is popularly used in its fresh, powdered and dried forms, even as a juice or oil. Potential investors stand to make millions of dollars within few months in spices business if they do it right. Dried ginger is sold in the international market at the rate of $6000 to $7000 per metric
tonne while in the local market
it is sold for $3,500.”

According to statistics by the
Nigerian Chamber of Commerce
and Industry, NACCIMA the non-
oil product export sector is rapidly on the rise. The demand for local spices like ginger, onions, garlic, chilli pepper and turmeric, among others, is huge both locally and
internationally. Daily Sun learnt that thousands of hotels across the country, coupled with the numerous fast food and restaurants, are in need of these species everyday, which has made local production and marketing of spices a good and successful business in Nigeria.

At the international market, locally produced spices are a foreign exchange earner as they are in great demand by Indians,
Chinese, Japanese, Spanish,
Germans and Greek, even in
United Kingdom and America.
Today, the world’s spices industry is said to be generating hundreds of billions of dollars annually for farmers and investors, but reverse is the case for Nigeria, as the country still spends millions of naira annually to import spices, which can be grown and virtually processed for export and local consumption. Industry watchers say over the years, some countries have been making huge revenue
exporting their spices but some
African countries, including Nigeria, consume most of their
spices locally instead of turning
them into foreign exchange
earners.

They argue that the spices industry has been neglected and Nigerians are not exploiting its potential as the call for strong political will to encourage business men to turn the potential in local spices into a goldmine.
For years now, Ethiopia has been one of the major active players in export of spices to other countries, raking huge foreign exchange. In 2012 alone, Ethiopia reportedly
earned over $700 million from
export of spices. Since then, the country has been improving on the business and generating revenue from it.

Speaking with Daily Sun, the
Coordinator of Community of
Agricultural Stakeholders of
Nigeria (CASON), Mr. Sotonye
Anga, said that there is huge
possibility for local spices to
generate foreign exchange
because these spices are
ingredients for preparing food
around the world. He hinted that if spices are given serious attention, they can generate over N15 billion annually because Nigeria has a whole lot of garlic, onions, ginger, turmeric, pepper whose combined capacity is huge when it comes to export markets.

He explained: “When you talk of
Nigerian ginger, it is so spicy and pungent. I think Nigeria’s spices defeat the food African pungent spice varieties and that puts it in a class of its own globally. That is also responsible for our outstanding divine pattern. Going forward, we need to exploit this opportunity across the Asian and other countries to earn foreign
exchange and getting our farmers to earn more for growing these crops on a very high commercial basis.

“These spices, for instance, stand out because of their hot nature. With the grade of spices from Nigeria, it is outstanding if you compare it to spices from other places. Our grade of spices are pungent, aromatic and they are outstanding, and that would also be a huge basket of wealth waiting to be harnessed. We just need to harness it right now and this the best time to harness this
potential!.

CHICKEN NOODLE SOUP

In today’s article i will be discussing on “How To Make Chicken Noodles Soup”.

Chicken noodles soup is a soup made from chicken, simmered in water, usually with various other ingredients. The classic chicken noodles soup consists of a clear chicken broth, noodles often with pieces of chicken or vegetables; common additions are pasta,
dumplings, or grains such as rice and barley.

RECIPES
i. Noodles
ii. 2 tablespoon sweet corn, canned or frozen
iii. 2-3 mushrooms, thinly sliced
iv. 2 Spring onion (finely shredded)
v. 2 tablespoon soy sauce, plus extra for serving
vi. 900ml or vegetable stock
vii. 1 boneless, skinless chicken breast, about 175g/6oz
viii. 1 teaspoon chopped fresh root ginger
ix. 1 garlic clove, finely chopped
basil leaves and a little mint or shredded chilli, to serve.

PROCEDURES
1. Pour the stock into a pan and add the chicken, ginger and garlic. Bring to the boil, then reduce the heat, partly cover and simmer for 20 mins, until the chicken is
tender. Remove the chicken to a board and shred into bite-size pieces using a couple of forks.

2. Return the chicken to the stock with the noodles, corn, mushrooms, half the spring onions and the soy sauce. Simmer for 3-4 mins until the noodles are tender. Ladle into two bowls and scatter over the remaining spring onions, herbs and chilli shreds. Serve hot with extra soy sauce for sprinkling.

Happy Cooking!

FOODIE NAIJA UPDATE (‘GOVERNMENT SHOULD CURB WASTAGES IN AGRIC PRODUCE AND PRESERVE FOOD’)

As the efforts to position the
Nigeria’s agricultural sector to
become one of the leading
players in food production in
world continue, experts have
called on the federal government to tackle the level of wastage of agricultural produce usually experienced from distribution to the marketplace and develop innovative ways to preserve them.

Speaking during the inauguration of Fruits2go café, the Chief Executive Officer of the café, Tosan Kukoyi, said government should focus on the end product value chain, as a lot of wastages are being experienced from the farm to the market.
According to her, the wastage is
huge and government has not
provided facilities to preserve
these agriculture produce.

She also stated that if government encourages more people and provide the necessary support, most of the agricultural produce will be better preserved thereby reduce the reliance on imported foods which she noted is most
preferred by Nigerians despite
the preservatives it contains,
“most of these imported
products contain products that
are not healthy for the body.”

Kukoyi, who stated that there is
need for more people to go into
farming, commended government’s efforts in positioning sector, adding that Nigerians should create innovations regarding ways of preserving and packaging
agriculture products.
Speaking on the café, she said
the cafe was a healthy
alternative to eateries in Lagos
and they are focused on
wholeness, noting that the
products used are locally
sourced in order to provide
space in the healthy food
options segment where every
member of the family can have a
good meal, snack or drink.

Kukoyi said the brand is targeted at children because there are no smoothies’ stores or café targeted children, while stressing that they have taken their services a step further to schools to package healthy lunch for school pupils.
She added: “The school
authorities have also given us
the opportunity to talk with the
parents of these kids on the
importance of eating right and
not compromising with the
cheaper alternatives that are in
the market.

Parents are excited to bring their children here because of what we are offering such as the popsicles
which looks like ice-cream, but
it is made from pineapple fruits
and other fruit addition. The
parents of these pupils reach an
agreement with us and they pay
for the lunch we serve their
pupils, on a term basis.
We have covered two major schools.

“Children love our smoothies
and juices. We are creating
excitement for our customers
and still focused on the core of
the business. We have juices,
and healthy Yogurts made
without preservatives. We only
persevere these Yogurts with
refrigeration. This is the first
branch, but we are looking at
opening four other locations in
2017.

“Government should evaluate
the agricultural value chain, the
players and know where the
challenges are coming from,
then address it. I think the
challenge before the administration facing is
implementation. For private
entrepreneurs, we will try our
best to set the stage, within our
capacity.

The bank is not helping us with the interest rates they are giving. It is difficult if you don’t have funds. There should more credit facilities to encourage entrepreneurs.”

FOODIE NAIJA UPDATE (‘PLASTIC RICE’ IS RATHER CONTAMINATED RICE, SAYS NIGERIAN FOOD AND DRUGS BODY)

Nigeria’s food and drug agency has confirmed preliminary tests on intercepted rice that it is not “plastic rice” but rather contaminated rice.

The Acting Director General of the
National Agency for Food and Drug Administration and Control (NAFDAC) Yetunde Oni said that according to the final test results, the suspected rice is unwholesome.
“Based on the above laboratory
result, the product is not plastic but rice contaminated with micro
organisms above permissible limit, hence the seized rice consignment is unsatisfactory and, therefore, unwholesome for human consumption,” Oni said on Thursday at a joint press conference with the Customs Service.

“ Based on the above
laboratory result, the product is not plastic but rice contaminated with micro organisms above
permissible limit, hence the seized rice consignment is
unsatisfactory and, therefore, unwholesome for human
consumption. ”

She added that the consignment will be destroyed by the Customs Service and warned the public against consuming such unwholesome rice.
The 102 bags of rice branded Beat
Tomato Rice were intercepted by
Customs authorities in Ikeja, the
state capital of Lagos State, after a
tip off that it was the rumoured
“plastic rice”.

One person was arrested in
connection with the commodity and its distribution.
Nigeria’s Health Minister, Isaac
Adewole later dismissed the “plastic rice” claims after preliminary tests.

CARROT BANANA SMOOTHIE

OUR SPIRITUAL FOOD
“Give not because of exchange. Give because you want to beautify people’s life and empower them, not like a transaction. For by thy words thou shalt be justified, and by thy words thou shalt be condemned (Matthew 12:37).

A man will go either to heaven or to hell on the basis of his confession; what he said or
didn’t say. If he spoke the words that God said to speak for salvation, he’d be catapulted into salvation and will eventually go to heaven. But if he didn’t, he’d go to hell, and that’s not because of what he did wrong, but because of what he didn’t say.
The acknowledgement and confession of the Lordship of Jesus Christ is the God-ordained way to receive salvation.

Welcome back to today’s article, i sincerely apologize for not updating Monday’s article it was due to some unforeseen circumstances.

By the way i hope we all enjoyed ourselves during the Christmas Celebration? Well in today’s article i will be discussing on “How To Make Carrot Banana Smoothie” but before i give the Recipes And Procedures, lets look at the Health Benefits of “Carrot & Banana”.

BENEFITS OF CARROTS
1. Carrots are notably rich in anti-oxidants, vitamins and dietary fiber. They provide only 41
calories per 100g, negligible amount of fat and no cholesterol.
They are exceptionally rich source of carotenes and vitamin A. 100g fresh carrot contains 8285 µg of beta-carotene and 16706 IU of vitamin A.

Studies have found that flavonoid
compounds in carrots may offer
protect from skin, lung and oral cavity cancers.
Carotenes converted into vitamin A in the liver cells. Beta-carotene is the major carotene present in these roots.

2. Beta carotene is one of the powerful natural anti-oxidant that helps protect human body from harmful oxygen-free radical injury. In addition, it also carry out all the functions of vitamin-A such as maintaining good eye health, reproduction (sperm production), maintenance of epithelial integrity, growth and development.

Further, They also compose healthy levels of minerals like copper, calcium, potassium, manganese and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase.

BENEFITS OF BANANA
Bananas are good for your heart. They are packed with potassium, a mineral electrolyte that keeps electricity flowing throughout your body, which is required
to keep your heart beating. Bananas’ high potassium and low sodium content may also help protect your cardiovascular system against high blood pressure, according to the FDA.

2. Bananas can be helpful in overcoming depression “due to high levels of tryptophan, which the body converts to serotonin, the mood-elevating brain neurotransmitter,”. Plus, vitamin B6 can help you sleep well, and
magnesium helps to relax the muscles.

3. Bananas are high in fiber, which can help keep you regular. One banana can provide nearly 10% of your daily fiber requirement. Vitamin B6 can also help protect against type 2 diabetes and
aid in weight loss, according to Flores. In general, bananas are a great weight loss food because they taste sweet and are filling, which helps curb cravings. They
also help sustain blood sugar levels during workouts.

4. Carrots may get all the glory for helping your eyes, but bananas do their share as well. The fruits contain a small but significant amount of vitamin A, which is
essential for protecting your eyes,
maintaining normal vision and
improving vision at night, according to the National Institutes of Health. Vitamin
A contains compounds that preserve the membranes around your eyes and are an element in the proteins that bring light to your corneas. Like other fruits,
bananas can help prevent macular
degeneration, an incurable condition, which blurs central vision.

5. Bananas may not be overflowing with calcium, but they are still helpful in keeping bones strong. According to a
2009 article in the Journal of Physiology and Biochemistry, bananas contain an abundance of fructooligosaccharides.
These are nondigestive carbohydrates that encourage digestive-friendly priobotics and enhance the body’s ability to absorb calcium.

RECIPES
i. 250ml almond milk
ii. 1 tbsp chia seeds
iii. 1 tsp ground vanilla
iv. 1 tsp ground cinnamon
v. 1 small carrote
vi. 1 ripe Banana, frozen
vii. 1 handful cashew nuts (soaked over night)

PROCEDURES
1. Soak the cashew nuts and chia seeds in separate bowls over night. Then Drain and rinse the cashew nuts in the morning.

2. Add all the recipes mentioned above in the blender then blend till it is completely smooth.
After that refrigerate and serve chilled.

I Wish You All A Prosperous 2017. HAPPY NEW YEAR IN ADVANCE!