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5 ways to avoid weight gain during the festive period

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One thing is sure to happen during Christmas period, you will eat till you pop, and while many others have decided to give up on their weight loss goals and journey, there are many ways to ensure you are not overfed and you stick to your fitfam goals.

  1. Eat healthily
    Stock up on carrots, cabbage, lettuce and fruits like oranges, pineapple and bananas. The great thing about vegetables and fruits is that they are quite filling. You can also make salads and smoothies with them.
  2. If you are going out, eat before you go
    One reason people eat a lot is wherever they are during the festive period, they are offered food that’s so high in calories. This can be sorted out by eating healthy before you go out, so you can say no when offered food.
  3. Use a small plate and eat small portions
    This is an unknown hack, but if you must eat jollof rice, plantain, pounded yam and all sorts, use a small plate which would reduce your portion size, so you are not overfed.
  4. Stay away from carbonated beverages
    There are so many alternatives to soda. Like freshly squeezed juice and even yoghurt. Keep your alcohol level to a minimal level because alcohol even has as many calories as soda.
  5. Take long walks
    Don’t just eat and sit down during the holidays, you have got to move around! When you feel stuffed and almost constipated, drink a lot of water and take a long walk.

Food

Five health benefits of ofada rice

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Ofada rice is a local variety of rice grown in the southwestern part of Nigeria, particularly in Ogun state. It is believed to have been named after Ofada town, where it was first cultivated.

It is unpolished rice that is highly sought-after due to its unique flavour and taste. Ofada rice is traditionally boiled and served in a leaf with a spicy sauce filled with locust beans popularly called Ayamase.

This local rice is filled with lots of nutrients ranging from zinc, potassium, calcium, iron, vitamin B1 and more.

Here are some of the health benefits you would enjoy when you add it to your diet.

Aids digestion
Ofada rice helps improve the digestive system and makes digestion easy due to the dietary fiber present in it.

A study has shown that Ofada rice contains more phosphorus and fiber in raw, cooked, and soaked states than imported rice.

These nutrients also help in reducing the risk of bowel disorders, constipation, bloating, and other gastrointestinal cancers such as gastric ulcers.

Prevents neurodegenerative disease
Ofada rice improves cognitive reasoning and prevents neurodegenerative diseases — health conditions that affect the neurons like Alzheimer’s disease, and dementia.

According to a study, the content of Gamma-aminobutyric acid (GABA) found in germinated brown rice like ofada helps calm the nerves thereby preventing these diseases.

Lowers bad cholesterol level
Ofada should be added to your diet if you want to let go of those high cholesterols due to their selenium content.

Low cholesterol in the body means a healthy heart which eventually leads to a reduction in the risk of cardiovascular diseases.

Ofada also helps keep diabetes in control. A study has shown that its low glycemic index controls blood glucose levels thereby reducing the risk of diabetes.

Strengthens the bone
There is a great amount of folate, zinc, magnesium and phosphorus in ofada. All of these nutrients play important role in building and maintaining healthy and strong bones in the body.

Ofada is also recommended to avoid bone-related diseases.

Aids weight loss
Replacing white rice with ofada can help you lose weight. Yes, it can because it is a low-calorie and gluten-free food and also contains high fiber levels.

These nutrients help increase your satiety and prevent you from consuming excess calories that can make you gain weight.

To learn how to prepare ofada rice, click here.

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5 foods you should avoid during pregnancy

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As soon as a woman discovers she is pregnant, there is an awareness that she is no longer taking care of just herself.

This means she needs to avoid whatever would put her and her baby at risk. With this in mind, here are five foods women should not eat during pregnancy.

1) Raw fish
One food a pregnant woman needs to avoid is raw or undercooked fish. This includes the likes of sushi and any other seafood that is undercooked.

This is important because such foods might contain bacteria that is harmful to both the mother and the baby.

2) Raw eggs
While eggs are rich in protein, contain all the essential amino acids needed in the body and are good for consumption by pregnant women, there should be a limit when they are raw.

Eating raw eggs exposes a pregnant woman to risk of Salmonella infection. Some foods which also contain raw eggs need to be avoided by pregnant women. These include the likes of homemade ice cream, cake icing etc.

3) Alcohol
To have a healthy pregnancy and baby, alcohol is one drink every pregnant woman is advised to avoid. According to some studies, the intake of alcohol while pregnant increases the risk of miscarriage and still birth.

Some researchers even say a small amount of alcohol during pregnancy can negatively affect a baby’s brain development.

4) Caffeine
As soon as a woman is pregnant, she also needs to limit her intake of anything that contains caffeine.

This is because caffeine is easily passed on to babies via the placenta when ingested by the mother, and since the babies do not have the enzymes needed to metabolize caffeine, it affects them negatively.

5) Organ meat (Liver)
Another food pregnant women should avoid is liver. This particular food contains high levels of vitamin A in the form of retinol which is dangerous and toxic to a developing baby.

Excessive intake of vitamin A in this form while pregnant can lead to birth defects in the form of mutations and even lead to the development of cancerous cells.

In addition to the above, it is also advised that pregnant women limit their intake of sugary foods and processed junk foods as these can also be harmful during pregnancy.

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5 foods to eat when you have diarrhoea

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Here’s what you need to eat when you find out that you have diarrhoea.

Even though your appetite may virtually disappear between your frequent trips to the toilet, drink a lot of water in your stomach, and stock up on meals that will make your stool firm, reduce diarrhoea and restore regular bowel function.

  1. Boiled potatoes
    One of the healthiest foods available today is the potato. is sweet potatoes especially when you have diarrhoea.

However, be careful not to fry the potatoes; instead, boil them and eat them without anything else. That shouldn’t be too difficult since they are already so sweet.

  1. White bread

Whole wheat bread contains insoluble fibre, which might stimulate digestion and make diarrhoea worse. It is much better to eat white flour-based bread.

  1. White rice
    One of the safest bets when purging is white rice. Don’t add stew or any other type of vegetables to it, just eat it as it is.
  2. Water/Coconut water

You need to drink a lot of water when purging because it keeps the body hydrated. Dehydration from diarrhoea can be harmful because you are losing a lot of vital nutrients like vitamins. Also, drinking coconut water will help you restore strength and nutrients.

  1. Oatmeal
    Oatmeal is incredibly nutritious and offers numerous health advantages. Oatmeal contains soluble fibre, which helps to firm up stools by absorbing water in the gastrointestinal tract. Eat it plainly and don’t add any additives.
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