Healthy Eating, Healthy Eating Tips


Good health is the necessity of maintaining a healthy life style alongside your diet.              However, you should be conscious about your eating habits and that of your kids.

That brings us to today’s topic “5 Effects of Eating Junk Food”.

The question you should ask yourself is this, Is Junk Food Bad for my Health?                      Well to start with, Junk food are in various forms and extremely popular. Also, this happens to be an integral part of the modern popular culture.

Foods that are considered as “Junk” include

i. Salty Snack Foods,                                                                                                                            ii. Gum                                                                                                                                                    iii. Candy                                                                                                                                                  iv. Sweet Desserts                                                                                                                                v. Fried Fast Food and                                                                                                                            vi. Sugary Carbonated Beverages.

Foods such as Hamburgers, Pizza and Tacos can be considered as a healthy or a junk food depending on the ingredients and method of preparation. Most highly processed foods usually fall under the category of junk, this includes, breakfast cereals that contains sugar or high fructose corn syrup and milled corn. Junk foods are high in calories and the energy content is not accompanied with proteins and fats required for a nutritious diet.

Let’s take for instance, two different people (Mr. A and Mr. B) ordering the same meal from different fast food joint, it happens that what Mr. A ordered for contributed immensely to his health while that of Mr. B contributed less. That’s to say, not all fast foods are junk. Fast foods are ready-to-eat foods served promptly after ordering. Some fast foods are high in calories and low in nutritional value, while other fast foods, can be low in calories and high in nutritional value as well.

Health effects of junk foods

  1. It causes Obesity:

Junk food plays a major role in the obesity epidemic. the rate of obesity in the next 10 years is expected to reach 42%, according to researchers. Children who eat processed food regularly as part of their diets consume more fat, processed sugar and less fiber than those who do not eat processed food on a regularly basis. Junks in children diets accounts for 185 extra calories per day, leading to about 6 additional pounds of weight gain per year. Obesity increases your risk for diabetes and cardiovascular disease.

  1. It causes Diabetes:

Your insulin levels become higher when you eat processed sugars, such as the ones found in soft drinks and other foods that lack fiber and nutrients necessary to breakdown carbohydrates properly. Eating junk foods throughout the day causes chronically high insulin levels, and eventually prompts your cells to begin to ignore this important hormone, which results in a condition known as insulin resistance.

  1. It causes Depression:

Junk food can lead to depression in not just teenagers but adults as well, Hormonal changes at puberty which makes teens prone to mood and behavioral swings. A healthy diet contributes in keeping the hormone levels on an even keel, while a diet high in junk falls short of these requirements. Consuming trans fats, saturated fats and processed food is associated with up to 58% increase in risk of depression.

  1. It causes High Blood Pressure:

This is known as the silent killer, over 30% – 40% of people are living with high blood pressure which so many of them are unaware of the fact. What we fail to understand is that our dietary choice plays a major role in our health. Junks full of sodium and fat negatively affects your blood pressure whereby putting you at a greater risk for cardiovascular problems.

  1. It causes Heart Disease:

Consuming junk even as little as once a week increases the risk of dying from coronary heart disease by 20%, then the risk goes up to 50% if you eat junks 2-3 times a week. This increase your intake of calories, total fat, saturated fat, cholesterol and sugar from soft drink. Therefore, eating too much of any of these can alter metabolic factors that increase your risk for heart disease.

Junk foods look very attractive, delicious, affordable and readily available for us, but what we generally acquire from the junk foods are unhealthy fats and no healthy nutrients thus we feel lack of oxygen which causes the brain to function below its normal state. Junks are not healthy to the health which every kid and children must know because they generally love to eat junk foods.

As we can see, eating junk food is not just bad, but it can affect our overall health to a great extent.

Naija Foodie Update


• Everyone reacts differently to alcohol.
• If you’re someone who has reactions after one or two drinks, you may actually be alcohol intolerant.
• Intolerant reactions can include a runny nose, nausea, hives, and low blood pressure.

Getting sick from alcohol can happen if you drink too much, but if you’re someone who has severe reactions after one or two drinks, you may actually be intolerant.
Symptoms vary from person to person, but there are some clear signs your body is intolerant to alcohol that you need to know

It’s important to pinpoint an alcohol intolerance, as it can have some severe longterm effects over time. “First, it’s important to note that it has nothing to do with alcoholism or addiction,” says Dr. Russell Surasky in a phone interview. “It instead has to do with an individual’s genetic makeup.

Some people are born with a deficiency of the enzyme acetaldehyde dehydrogenase (ALDH2) or the enzyme isn’t functional. When it’s not working properly and you drink alcohol, you get a buildup of acetaldehyde, and it’s this buildup that causes symptoms.”

It’s also important to note that alcohol intolerance is different than an alcohol allergy, as the latter is much more serious, according to Healthline. Someone with an alcohol allergy has a reaction to an allergen in alcohol, such as barley, hops, yeast, etc.,
and these reactions can include stomach cramps, difficulty breathing, and even collapse.

If you and alcohol frequently don’t mix well, you might want to consider these nine signs that your body could be intolerant to
1. Runny Nose
A stuffed or runny nose is one of the most common symptoms of an alcohol intolerance, according to Mayo Clinic. Nasal congestion is the result of inflammation in the sinus cavity, according to Livestrong.

“This is also due to high levels of histamine found in alcoholic beverages, especially wine
and beer,” says Dr. Christopher Calapai over email.

2. Flushed Face
EmeraldRaindrops / iStock
Skin flushing is another extremely common symptom of an intolerance. “The speculation
on this is that it’s caused by a rise in blood pressure due to the ALDH2 gene deficiency,” says Calapai. “When the body can’t break down acetaldehyde, that redness appears on the face and sometimes throughout the

3. Hives
An alcohol intolerance can lead to warm, itchy bumps on the skin, also known as hives. This again is a result of a ALDH2 deficiency, but it can also be from histamines in your drink or allergies to specific ingredients, according to Everyday

4. Nausea
It’s no surprise that alcohol intolerance can lead to feelings of nausea. “This is attributed to an increase in stomach acid which
irritates the esophagus, intestines, and stomach,” says Calapai.

5. Vomiting
Along with nausea, vomiting can occur as well. Vomiting is also a sign of drinking too much, but if you feel that you immediately
throw up from very few drinks, it’s likely a sign of an intolerance.

6. Diarrhea
Leszek Glasner/Shutterstock
“This is common even for those who are not alcohol intolerant, but for those who are, it’s more severe and comes on quicker,” says Calapai. “When alcohol is consumed it affects how water is absorbed in the large intestine
leading to more fluid and quicker stool passage.”

7. Fast Heart Beat
“An alcohol intolerance can cause
tachycardia, or a fast heart beat,” says Surasky. A fast heart rate can also be a sign of a greater alcohol allergy, according to Livestrong, so if you experiencing a racing heart after drinking, it’s best to go see a

8. Worsening Of Asthma
Jenn Durfey/ Flickr
An alcohol intolerance can cause worsening of respiratory issues, says Surasky. “If you have asthma, you can have asthmatic reaction at that moment,” he says.

9. Low Blood Pressure
It’s not something you might be able to tell on your own, but an alcohol intolerance can cause a drop in blood pressure after drinking, according to Mayo Clinic. Some indicators that your blood pressure has dropped include dizziness, lack of concentration, fatigue, rapid shallow breathing, and more.

When in doubt, it’s best to cut back on the alcohol, but also be sure to see a doctor, who can help you come up with the correct

Naija Foodie Update


High Blood Pressure is a dangerous condition that can damage your heart. It affects one in four people in Nigeria and 1 billion people worldwide. Left uncontrolled, High Blood Pressure raises risk of heart disease and stroke. There are a number of things you can do to lower your blood pressure naturally.

Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve your heart health.

Salt intake has been linked to high blood pressure and heart events, like stroke. If you already have high blood pressure, it’s worth cutting back your salt intake. Swap out processed foods with fresh ones and try seasoning with herbs and spices, rather than salt.

Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world.
Drinking alcohol in any quantity may raise your blood pressure. Limit your drinking to no more than one drink a day for women, two for men.

Potassium helps the body get rid of sodium and ease pressure on your blood vessels.
Foods particularly high in potassium include vegetables, especially leafy greens, tomatoes, potatoes and sweet potatoes. Fruit, including melons, bananas, avocados, oranges and apricots. Drink more milk, eat more beans and fish such as tuna and salmon.

Caffeine causes an instant boost in blood pressure. It may have a stronger effect on people who don’t consume it regularly.
Caffeine can cause a short-term spike in blood pressure, although for many people it does not cause a lasting increase.

Stress is a key driver of high blood pressure. When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels. To reduce stress, listen to soothing music and work less.

Naija Foodie Update


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.

Healthy Eating


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.

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.

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.

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.

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.

According to a study published in the journal of clinical investigation, sugar also appears to initiate cancer growth. As reported by, 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.

Naija Foodie Update


Being diagnosed with high blood pressure, is not the end of the world as some might think. This is because you can lower your high blood pressure and reduce the risk of heart disease without medication by adopting a proper diet as well as making lifestyle changes.

To Connie Igwe, a nutritionist and lifestyle coach, one way to do this is to have an eating plan that will help you control it. This is where The DASH (Dietary Approaches to Stop Hypertension) comes in.
“DASH places emphasis on eating whole grains, vegetables, fruit, nuts and low-fat dairy products, while limiting or avoiding salt, fat, and sugar overall,” she said.

She noted that a high BP diet should be high in vitamins, antioxidants, potassium and magnesium and these are found mostly in vegetables, fruits, nuts, grains and others.
Suitable foods for controlling high BP include tiger nuts (which are rich in potassium and magnesium and help in lowering high BP), guavas, bananas, beans and cabbage.

Tiger nuts contain high content of amino acid arginine which helps the body make nitric oxide that keeps our blood vessels dilated and have a normal blood flow.
Guavas are beneficial in regulating blood pressure due to its high potassium content, which reverses the effects of sodium, thereby regulating the balance of blood pressure. Also, it reduces cholesterol levels in the blood by preventing it from thickening.

Beans are high in fibre, magnesium and potassium. Having a bowl of breakfast cereal, especially whole-grain, high-fibre cereals like oatmeal, oat squares, bran flakes or shredded wheat, can reduce your chance of developing high blood pressure.
Other foods include African yam, sweet potato, garlic, onions, tilapia, olive oil and beetroot.

These foods play an important role in lowering blood pressure as they are good sources of vitamin B-6. This vitamin is important in protecting blood vessels from damage. Vitamin B-6 also breaks down a material known as homocysteine, which increases the risk of medical conditions such as heart attacks and strokes.
Foods to avoid While it is important for high BP sufferers to know the right foods to consume, they also need to be aware of the food items to avoid, to keep blood pressure to a normal level.

Top among these is sodium, commonly known as salt. Consumption of excess salt in foods not only increases the chance of high BP, but also damages the heart and arteries. For a patient with high BP, ideal salt intake should not be more than 2,400 milligrams or 1 teaspoon of salt every day. To add flavour and taste to your food, use herbs or spices.

Red meat is another food item that should not be included in a high BP diet. This is because red meat may contain chemicals and toxic substances consumed by the animal. This is not suitable for the body and can increase the chances of high BP. White meat such as fish and poultry are recommended for such patients along with plenty of fresh fruits, vegetables and nuts.

Other food items that patients suffering from high BP should avoid include fats, sugar, alcohol and processed and packaged foods (most of which are high in salt, fats and preservatives and do not contain essential nutrients) among others.

Exercise helps
Another way of lowering your blood pressure naturally is by regular physical activity. Doing a form of exercise at least 30 minutes most days of the week can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It’s important to be consistent because if you stop exercising, your blood pressure can rise again.

If you have slightly high blood pressure (prehypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

The best forms of exercise for lowering blood pressure include walking, jogging, cycling, swimming or dancing. Strength training can also help reduce blood pressure. You should talk to your doctor about developing an exercise program that’s suitable for you.

Healthy Eating


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”

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.

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.

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.

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.

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.

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.

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.

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.

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.