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The Power of Nature: Unlocking Healing Potential with Fruits and Vegetables

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Introduction to the healing potential of fruits and vegetables

When it comes to our health and wellness, there is no denying the power of nature. Amidst the hustle and bustle of modern life, it's easy to overlook the incredible healing potential that lies within the fruits and vegetables that nature provides. From the vibrant colors to the diverse flavors, these gifts from the earth are delicious and packed with essential nutrients that our bodies need to thrive.

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Nutritional benefits of fruits and vegetables

Fruits and vegetables are nature's nutritional powerhouses. They are rich in vitamins, minerals, fiber, and antioxidants, all of which play a crucial role in supporting optimal health. These nutrient-dense foods provide our bodies with the fuel they need to function at their best. Whether it's the vitamin C in oranges that boosts our immune system or the potassium in bananas that helps regulate blood pressure, each fruit and vegetable offers a unique set of benefits. By incorporating a variety of these colorful foods into our diet, we can ensure that we are getting a wide range of essential nutrients to support our overall well-being.

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The role of antioxidants in healing and disease prevention

One of the key components that make fruits and vegetables so powerful is their high antioxidant content. Antioxidants are compounds that help protect our cells from damage caused by free radicals, which are unstable molecules that can contribute to various diseases and premature aging. Fruits and vegetables are abundant in antioxidants such as vitamin C, vitamin E, beta-carotene, and lycopene. These antioxidants not only neutralize harmful free radicals but also have been shown to have anti-inflammatory properties and play a role in preventing chronic diseases such as heart disease, cancer, and neurodegenerative disorders.

Specific fruits and vegetables for different health conditions

Nature has a way of providing us with the exact nutrients we need to address specific health conditions. For example, leafy greens like spinach and kale are excellent sources of folate, which is crucial for pregnant women to support healthy fetal development. Berries, such as blueberries and strawberries, are packed with anthocyanins, which have been shown to improve cognitive function and protect against age-related cognitive decline. Citrus fruits like oranges and grapefruits are rich in vitamin C, which is essential for a strong immune system. By understanding the unique benefits of different fruits and vegetables, we can tailor our diet to promote healing and support specific health needs.

Incorporating fruits and vegetables into your daily diet

Making fruits and vegetables a regular part of your daily diet doesn't have to be complicated. Simple steps like starting your day with a fruit smoothie or adding a side of steamed vegetables to your lunch can make a big difference. Aim to fill half of your plate with fruits and vegetables at every meal and snack on them throughout the day. Experiment with different cooking techniques, such as roasting, grilling, or sautéing, to bring out the natural flavors of these foods. By prioritizing fruits and vegetables and making them a staple in your diet, you can ensure that you are nourishing your body with the essential nutrients it needs to thrive.

The importance of organic and locally sourced produce

When it comes to choosing fruits and vegetables, opting for organic and locally sourced produce can further enhance their healing potential. Organic produce is grown without synthetic pesticides and fertilizers, which means you are reducing your exposure to potentially harmful chemicals. Locally sourced produce is often fresher and retains more nutrients since it hasn't traveled long distances to reach your plate. By supporting local farmers and choosing organic options whenever possible, you are not only benefiting your health but also the environment.

Creative ways to enjoy fruits and vegetables

Eating fruits and vegetables doesn't have to be boring or repetitive. There are countless creative ways to enjoy these healing foods and incorporate them into your meals. Try making colorful fruit salads, vegetable stir-fries, or homemade smoothie bowls. Get adventurous with your cooking and experiment with unique combinations of flavors and textures. You can also explore international cuisines that feature an abundance of fruits and vegetables, such as Mediterranean or Asian dishes. By embracing the versatility of fruits and vegetables, you can elevate your culinary experience while reaping the incredible health benefits they offer.

The science behind the healing properties of fruits and vegetables

The healing properties of fruits and vegetables are not just anecdotal; they are backed by scientific research. Studies have shown that regular consumption of fruits and vegetables is associated with a reduced risk of chronic diseases, improved weight management, enhanced digestion, and increased longevity. The unique combination of vitamins, minerals, fiber, and antioxidants found in these foods work synergistically to promote optimal health and well-being. Researchers continue to explore the specific compounds and mechanisms behind the healing properties of fruits and vegetables, further expanding our understanding of their potential benefits.

Recipes and meal ideas featuring healing fruits and vegetables

To help you incorporate more healing fruits and vegetables into your diet, here are a few delicious recipes and meal ideas:https://payhip.com/b/QFb0S

1. Rainbow Buddha Bowl: Fill a bowl with a variety of colorful vegetables like roasted sweet potatoes, sautéed kale, cherry tomatoes, and avocado. Top it off with a sprinkle of seeds and a drizzle of homemade dressing.

2. Berry Spinach Salad: Toss together fresh spinach, mixed berries, goat cheese, and walnuts. Drizzle with a light balsamic vinaigrette for a refreshing and nutritious salad.

3. Mango Salsa: Combine diced mango, red onion, jalapeño, cilantro, and lime juice for a tangy and tropical salsa. Serve it with grilled fish or as a topping for tacos.

4. Roasted Vegetable Medley: Chop a variety of vegetables like carrots, bell peppers, zucchini, and Brussels sprouts. Toss them in olive oil, sprinkle with your favorite herbs, and roast in the oven until tender and caramelized.

Conclusion: Harnessing the power of nature for optimal health and wellness

In a world filled with quick-fix solutions and synthetic products, it's important not to overlook the incredible healing potential that lies within nature. Fruits and vegetables are gifts from the earth, offering a plethora of essential nutrients and healing properties. By incorporating a wide variety of these colorful foods into our daily diet, we can nourish our bodies, support optimal health, and prevent disease. So, let's embrace the power of nature and unlock the healing potential of fruits and vegetables for a vibrant and thriving life.

Conclusion

Are you ready to harness the power of nature and unlock the healing potential of fruits and vegetables? Start by incorporating a new fruit or vegetable into your meals each week. Explore different recipes and cooking techniques to make these foods exciting and delicious. Remember, small changes can lead to significant health benefits. Let's embark on this journey together and experience the transformative effects of nature's bounty.https://payhip.com/b/CPdFY

WORLD DIABETES DAY 2019

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        WORLD DIABETES DAY 2019

        THEME: Family and Diabetes

Welcome to World diabetes day activities for the year 2019 with the theme; Family and Diabetes. World diabetes day comes with different theme every year, November 14^th but this year happens to carry a theme that stands very strong and calls for deep reflections.

The realities of living with diabetes  usually comes as a big challenge to most families, in my work over the years with many families as a diabetes educator, I have come to appreciate how ignorance and public perception that living with diabetes  is a “Death sentence” which is not so, has affected many families across the African sub-region. The financial burden diabetes place on families especially low income earners cuts across all regions of Africa.

Families find it difficult to provide medicines especially insulin and accessories, food which is a necessity and access to good and quality Diabetes Education  remain a big challenge throughout
Africa and some Asian countries till date. The International Diabetes Federation over the years has been helping with advocacy, training of diabetes educators like Conversation Map Expert trainers amongst other interventions.

The family being the nucleus of society bears a huge brunt of Diabetes challenge, therefore concerted effort must be made to mitigate with appropriate health insurance covers, Government incentives like free glucose meters and other accessories to people living with Diabetes will go a long way in making life a bit easy for families with people living with diabetes.

Diabetes is a load only one person cannot carry, it require sharing, networking and support.

Isaac Akogu

Diabetes Conversation Map Expert Trainer,

Partner Diabetics Concepts, Nigeria.

DIABETES AND CARE OF THE MOUTH

  DIABETES AND CARE OF THE MOUTH

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Diabetes mellitus confers on people living with it a status of high risk of mouth infections, thanks to high glucose level which provides a thriving environment for bacteria and other pathogenic organisms to loose their commensalism status and becomes virulent.

Oral bacterial and fungal infections are enhanced due to high glucose in saliva, poor resistance to infections and dry mouth. These can eventually lead to oral thrush characterized by whitish or reddish patches on the epithelial surfaces of the mouth and tongue and eventual ulcer formation.

Dental challenges are not farfetched as well, there occurs infections of the gums and bone skeleton that holds the teeth in position, blood supply to the gum could be impaired, coupled with dry mouth leading to increased infection of the mouth. These are all crowned with poor selection of the appropriate tooth paste to use.

The truth therefore is that, ignorance of How , Why  the need for care of the mouth is a panacea for halitosis  and eventual teeth falling off and poor blood glucose control despite the person taking all the prescribed medications from “The best Physician”.

Simple remedies to prevent or halt mouth infection includes:

1. Flossing of the mouth after meal regularly
2. Brushing of the mouth with appropriate tooth paste and brush at least twice daily.
3. Use of tooth picks to remove debris of food or meat in between the teeth.
4. Stop or avoid smoking
5. Regular visit to the Dentist.

Choice of Tooth paste:

Choice of toothpaste for healthy teeth does not depend on company of production but mostly on the constituents or ingredients of the formulation. There is International colour coding found mostly at the base of the tooth paste that depicts the active constituents combination therein.

The colour comes in square shapes at the base:

RED Square sign:  Constituents contains combination of chemicals and organic substances.

BLUE Square sign: Constituents contains Organic, Natural substances and medications.

GREEN Square sign: Constituents contains Organic or Natural substances as ingredients.

BLACK Square sign: Constituents are mainly chemical based.

For good dental health:

1. Green Colour  is the best
2. Blue colour – Can be used from time to time.

ENJOY YOUR MEAL USING  “THE MOUTH”

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WORLD HEALTH DAY 2016, DIABETES MELLITUS IN SPOTLIGHT.

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April 7^th every year has been recognized globally as World Health Day. This years’ celebration happens to be unique in that the focus is on DIABETES mellitus, why the spotlight on this complex disease? Diabetes indeed requires huge attention because it is a silent killer.

The intention of this campaign is to draw interest to issues of paramount importance to people living with Diabetes and creates global awareness to put Diabetes in public view.

From the recent International Diabetes Federation ( IDF) framework for Action on sugar published, the IDF supports the WHO conditional recommendation to reduce sugar intake to 5% daily energy intake. IDF calls on national governments to implement policies to reduce sugar consumption and advocates specific measures to increase the access to healthy alternatives such as fresh fruit and vegetables and clean drinking water, in order to prevent new cases of type 2 Diabetes.

The WHO have published  a guideline which recommends that adults and children reduce  their daily intake of free sugars to less than 10% of their total  energy intake, in view of the known health risk of overweight and obesity, increased risk of NCD, and other dental caries.

Some Countries like Finland, France and Mexico have introduced taxes in an effort to reduce consumption of sugar-sweetened beverages, Nigeria as a Country can start by creating awareness to its teeming youth population. I was particularly excited when I learnt some schools turn down parents from including sugars in the provisions of their children on resumption, it is certainly a step in the right direction that should be emulated.

As we celebrate this years’ World Health Day, those involved in Diabetes awareness should work even more harder and every individuals should be concerned about their status. A simple text of few seconds can go a long way in helping one position himself for a good quality Life.

Isaac Y. Akogu

Pharmacist/Diabetes Educator/Therapist.

Expert Trainer (Diabetes Conversations Map ^TM).

www.diabetesguidenigeria.blogspot.com

HEALTHY EATING: GLUTEN IN FOODS.

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This is a period of awareness about Healthy eating which is a necessity for Healthy living. Congratulations to all advocates and persons living with Diabetes all over the World in the awareness activities of International Diabetes Federation championed World Diabetes Day.Nov.14^th .

The theme of this years’ campaign was centered on healthy eating, this triggers a lot of questions and answers about what contribute healthy eating. The importance of fiber in meal planning for persons living with Diabetes cannot be overemphasized, thus many Diabetes Educators and other allied professionals advice on use of cereals particularly wheat as a good source of fiber, others recommend barley, oats, rye, millet amongst others. These are indeed good source of dietary fibers, however one worries about the actual benefits of this individual fibers  to those recommended for that is the person living with Diabetes.

In my interactions and discuss with persons living with Diabetes, they tend to eat certain cereals because they were advised not that they like it, while some tolerate certain symptoms with no confirmed diagnosis.

Gluten a mixture of plant proteins found in most cereals like wheat, rye, barley in varied amounts can cause inflammation of the small intestine in people with Celiac disease (Malabsorption syndrome). The Gliaden fraction of Gluten contained in normal diet is enough to cause sensitivity to a person living with celiac disease. Symptoms includes: Abdominal pain, Diarrhoea, Gas, Anemia, Joint and muscle pain, Skin conditions and fatigue. Gluten free diet for the rest of one’s life is mostly recommended.

Living with Diabetes can be quite challenging especially if you are on Carbohydrate counting. If you are not living with celiac disease and also non-celiac gluten insensitive, you don’t need to adhere to ‘Gluten free diet’. However, if you are living with Diabetes and celiac disease or non-celiac gluten sensitive, you need to absolutely stick to “Gluten free products” as this is the only means of avoiding the damage by Gluten even in little quantity.

Non gluten Starchy carbohydrates includes:

-          White and Sweet potatoes

-          Brown and Wild Rice

-          Corn     -  Soy  - Beans

-          Quinoa  - Sorghum

-          Millet.

Gluten and Diabetes:

Studies show 1 in 100 people are living with Celiac disease , similarly 10% of people with type 1 Diabetes have celiac disease. Research suggests some genetic links between celiac disease and type 1 Diabetes. Both conditions have inflammatory components which cause the immune system to attack its body tissues or organs namely the intestine and Pancreas. There appears to be no connections between celiac disease and type 2 Diabetes, though both can occur in an individual, in which case one must be careful about meal plan. Gluten free diet may also be of benefit in persons with Dermatitis herpetiformis.

All it takes for a person with celiac disease or non-celiac disease gluten sensitive to have a reaction is a small amount of Gluten. Hence it is important to watch out for “Gluten Free” label on most cereals products especially pastas, baked foods, beer and Snacks.

References:

1.       Olson GB,Gallo SR. Gluten in pharmaceutical and nutritional products. Am J Hosp Pharm 1983;40:121-2

2.       Martindale Extra pharmacopoeia 31^st Edition Pg. 1711-2.

Isaac Akogu

Pharmacist/Diabetes Educator/Therapist

Expert Trainer (Diabetes Conversation Map^Tm).

www.diabetesguidenigeria.blogspot.com

WORLD DIABETES DAY 2015

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                      WORLD DIABETES DAY 2015

       THEME: HALTING THE DIABETES EPIDEMIC                          THROUGH HEALTHY EATING.

World Diabetes Day was created in 1991 by the International Diabetes Federation (IDF) and World Health Organization (WHO) in response to growing concerns about the increasing threat that diabetes poses and to serve as advocacy and awareness day to be celebrated officially on November 14^th yearly.  World Diabetes Day became an official United Nations Day in 2007 with the passage of the United Nations Resolution 61/225. The campaign draws attention to issues of paramount importance to people living with Diabetes and creates global awareness to put diabetes in public spotlight. At the 68^th World Health Assembly, precisely May 19^th in Geneva, Switzerland, the International Diabetes Federation launched this year’s theme. Work has been ongoing in different parts of the globe towards creating awareness with major events on the November 14^th. 

The theme of this years’ campaign is “Halting the Diabetes Epidemic through Healthy Eating”. It has been shown scientifically, that the outcome of our blood glucose values is based on what we eat, how and when we eat. The greatest discipline one can exercise is that over food choice. The various foods we eat are mostly classified into carbohydrates, proteins, Fat and vitamins. These food classes have different rates of digestion and this must be considered in making healthy meal choices and meal plan for a good blood glucose control over time. Carbohydrates generally takes about 4 hours to digest, proteins about 8  hours and fats takes a longer period of over 10 hours the knowledge of this timing will help one decide when and what to eat as the day goes on. One of the essence of this year’s theme is to educate on the importance of using healthy food to help prevent the onset of type 2 diabetes and to as well manage other types of diabetes to avoid health complications.The global community is taking the campaign on Diabetes awareness seriously, especially considering the fact that next years’ World Health Day will feature Diabetes Strongly. We all need to work together as stake holders to halt Diabetes epidemic.

Importance of meal plan:

A balanced meal plan is important for everyone. If you are living with diabetes, eating balanced meals and snacks is even more important. Food is an important tool that you can use to control diabetes and stay healthy. Carbohydrate counting adds variety to your meals and still allows you to control your blood glucose. Ask a registered dietitian how carbohydrate counting can be incorporated into your lifestyle.
Eating a balanced meal plan can help you:

• Control blood glucose (sugar) levels
• Control cholesterol levels
• Control blood pressure
• Maintain a healthy weight or reduce your weight, if you are overweight
• Prevent low blood glucose reactions (hypoglycemic reactions).
• Reduce the risk of health complications caused by diabetes.

 

Tips to plan a balanced diet.

You will need to plan the amount of foods that you eat with a registered dietitian or other qualified health care provider (Diabetes Educator). Together, you can develop an eating plan that is right for you. This plan will be based on such factors as :

• Blood glucose levels
• Cholesterol and triglyceride (a type of blood fat) levels
• Blood pressure levels
• Height
• Weight
• BMI (body mass index)
• Age
• Activity level
• Amount and type of any medications you are taking.

 How much salt can I eat while living with Diabetes?

 You only need a small amount of salt to meet your nutrient requirements. Most people eat more than 2 times as much salt as they need. This added salt can contribute to higher blood pressure, which can cause heart disease. People with diabetes already have a higher risk of getting high blood pressure.
To reduce salt in your diet, cut back on table salt and eat fewer:

• Canned foods, especially soups and vegetables
• Frozen and boxed mixes for potatoes, rice, and pasta
• Ketchup, mustards, salad dressings, and other spreads and canned sauces
• Salty snack foods
• Processed foods, such as luncheon meats, sausage, bacon, and ham

Instead, select:

• Foods marked "sodium-free," "low sodium" or "unsalted"
• Herbs and spices to flavor foods instead of salt
• Fresh fruits and vegetables
• Check with your healthcare provider before using salt substitutes containing potassium.

Useful tips on food choices for people living with Diabetes

• Eat foods rich in fiber (20 to 35 grams per day). Good sources of fiber are cooked and dried beans; whole grain breads, cereals, and crackers; fresh fruits and vegetables, and; bran products.
• Eat less fat. Since people with diabetes have a greater risk of developing heart disease, eating meals lower in fat may help lower your risk for heart disease.
• Avoid alcohol. Alcohol can make it more difficult for you to control your blood glucose levels.

Conclusion:

       In the words of Dr. Petra Wilson, CEO, International Diabetes Federation, “We need to educate children, parents and ourselves to eat healthily and face the multiplayer challenge that diabetes represents”. Dietitians and Nutritionists needs to work alongside other members of the diabetes management team to engage the person living with diabetes necessary tools to make informed choices on healthy eating.

References:

1. Nutrition Recommendations and Interventions for Diabetes. A position statement of the American Diabetes Association. Diabetes Care. 2008; Vol 31 (S1) S 61-78.
2. The Evidence for Medical Nutrition Therapy for Type 1 and Type 2 Diabetes in Adults. J Am Diet Assoc. 2010;110:1852-1889.

3.       WHO. Diabetes Program 2012. Available from: http://www.who.int/diabetes/ en/.

4.  WHO Africa Office. The challenge of diabetes by 2030, Port-Louis, 13 Novem­ber 2009. Available from: http://www.afro.who.int/.

Isaac Y. Akogu

Pharmacist/Diabetes Educator/Therapist.

Expert Trainer (Diabetes Conversations Map ^TM).

www.diabetesguidenigeria.blogspot.com