DID THE WEATHER MAKE YOU FALL SICK?

Last week was hell for me, 2 of my kids fell ill and after spending 3 sleepless nights nursing them I broke down myself.

I had malaria. That is very rare for me. I think I have a genetic mutation that protects me from malaria. I suffer from it like once in 5-7 years. lol.

And then I imagined that someone reading this may also have suffered too because of the weather. Studies have shown that increase in atmospheric temperature increases the incidence of malaria. 

Like you know already, when you are ill, your blood sugar shoots up, even if you don’t eat anything.

Now this phenomenon happens to everybody. Only that in metabolic syndrome or in insulin sensitive people, insulin levels spike to cover that increase so when blood sugar is checked it may not be in the diabetes range.

But if your insulin no longer works well, then of course, you may find yourself getting out of range blood sugar readings, even up to emergency room levels. Apart from your blood sugar, inflammation is also at its peak and may worsen artherosclerotic plaques(blood vessel blockage which causes strokes and heart attacks).

Illness is a very common cause of  dangerous spikes in blood sugar.

When you typically fall ill, your appetite for real food goes away and to bring on your energy, there is a tendency to reach out for sweet drinks like Lucozade, Sprite, Chocolate beverages, Ribena, fruit juice etc. THIS IS A BIG NO-NO FOR YOU. IT CAN KILL YOU. It leads to a condition known as Diabetic Ketoacidosis.

So what should you do if you go under the weather.

1. AVOID ILLNESS;

As much as it is your power. Metabolic syndrome and Diabetes weakens the immune system. Pay premium attention to hygiene. Clean your windows and nets often, Use mosquito nets, treat ill kids quickly so that they don’t infect you, protect your feet, wash fruits and vegetables well, choose where you buy your food etc.

2. RUN TO YOUR DOCTOR/HOSPITAL WHEN SICK

Literally, as in every other (boss-pleasing/money-making) appointment should wait. You should have a folder in a trusted hospital that is accessible to you. Please do not self-medicate (including going to chemist). Insist also that your doctor properly examines you and not just exchanges pleasantries or stare at the computer screen or your folder.

Bills notwithstanding.

 3. CHECK YOUR BLOOD SUGAR OFTEN.

Ask your doctor if you may need to increase your drugs or dosage to cover the spikes. Don’t do this on your own except you have really MASTERED your control.

 4.REST.

I sure can tell you that taking permission to go and just sleep healed my body. Sleep is so vital for a healthy immune system. There is no substitute for this.

 5.   DRINK LOTS OF FLUIDS.

This could be in the form of warm water, chicken soup (simply boil chicken with your favourite spices and drink the water aka broth/stock),lemon grass tea,  green tea (a good reason to love green tea, drink it even if you don’t like it, it is an acquired taste, trust me), Amla powder drink etc.

Anything warm and sugar free. 

When your appetite returns, give yourself a treat of salads to replenish your antioxidant levels. The more colourful the better. 

I deseed tatashe(red bell pepper) and sliced it on sardine fish and 1 slice of toast and a large cup of Amla powder/lemon grass tea for breakfast. Very yummy, mildly spicy to help me handle the strong smell of sardine and soothing. Good food is good O!

STAY WELL THIS SEASON AND SHARE THIS POST. 

5 'HEALTHY FOODS' THAT WOULD SPIKE YOUR BLOOD SUGAR.

Food is like medicine. What is good for one health condition is not necessarily good for you living with Diabetes or Metabolic syndrome.

These food that spike your blood sugar would also worsen insulin resistance which is the root cause of metabolic syndrome. We shall cover those foods and suggest alternatives, are you ready?

1     1.   FRUIT JUICE.

 Be it organic, homemade, natural or what have you. Fruit juice is basically fruit sugar and water. Yes,even real fruit juice. Fruit sugar is also known as fructose and this form of sugar is notorious for worsening insulin resistance.

Read more about fructose and insulin resistance here.

The alternative that is okay for you would be eating a small quantity of the real fruit, whole. This means instead of apple juice, you can take 1(one) small apple.

   2.     BASMATI RICE:

Basmati rice has been made popular by many health professionals who often recommend it because the long grain variety has a low glycemic index. This is often not so true. First and foremost, it is only the long grain variety that has a reduced glycemic index. Most brands in Nigerian markets are not long grain.

Secondly, basmati rice has a medium glycemic index of 58, while brown rice is 56. Short grain white rice , like most local Nigerian rice, is up to 72.

What to do, if you must eat rice, any type of rice, then go for small quantities like ¼ to ½ cup of the cooked rice. Fill up the other space in your plate with vegetables. Thank God, this season, veggies are in abundance.

3  3.  Swallows like millet flour swallow, wheat swallow, semovita or oat flour swallow.

Wait a minute, what do you then want us to eat?

The above swallows are basically carbohydrates. Processing them into flour greatly increases their glycemic index. This means they would spike your blood sugar and worsen insulin resistance.

So what should you do?

• ·         If you must eat them, be very physically active. This means that if you have lost a limb ( to amputation) or can’t walk up to 10,000 to 12,000 steps a day, then say good bye to them.
• 
  
• ·         If you must eat them, note that to get good control, you may need increased dose of your medication.
• 
  
• ·         Replace them with low carb (vegetable) swallows like garden egg/aubergine/cabbage swallow.
• 
  
• ·         Eat very small quantities, the size of your fist.  You can add tigernut flour to increase the fiber content and size of the swallow on your plate. This increased fiber content would help reduce the rise in your blood sugar.
•  
• 
  
• Which of the following options appeal to you? Do what you can sustain. Next week, we shall look at the recipes.

4    4.  Red wine/non-alcoholic wines/stout.

This season of eating and drinking, there may be a temptation to indulge in your favourite red wine. After all, “they said it is good for the heart”. Wait a minute, have you read the label before? These wines contain sugar. Yes stout has a lot of carbohydrate.

Wines are supposed to be shared and sipped on slowly. Share a 750 ml bottle with at least 5 other persons and sip slowly while you enjoy the conversation and time with friends.

5 5.  Frozen yoghurt.

I am an advocate of the health benefits of yoghurts. However, the commercial brands are simply loaded with sugar to take away the sour taste of the yoghurt. This is especially so with the low fat varieties. Many low fat foods, are loaded with sugar.

You can make your Greek yoghurt at home or get from a trusted source, and top with a handful of berries OR chopped apples / kiwi fruit / watermelon OR cocoa powder OR nuts. Enjoy as breakfast. P/S: The high protein content makes it very filling.

I wish you a very merry Christmas with great health numbers.

OVERCOMING TEMPTING SITUATIONS THIS CHRISTMAS!

Let me share this using a real life story,

Next month, I shall be attending a conference hosted by a professional body I belong to. One thing that this conferences are well known for is that there are expensive to attend and there is usually an abundance of food.

Typical for breakfast- croissants, meat pies, hot dog rolls, beef burger slathered with lots of mayo, chocolate beverages and a bottle of soft drink are served. Nothing remotely GHN compliant is on the menu.

For lunch, its usually pre-packed lunches. The plate used can feed 2 ‘normally eating’ adults. It’s usually rice in its different forms with 2 large portions of fried fish, chicken or beef.  Or Swallow and a small serving of egusi soup. People typically ‘testify’ that they gain weight during this conference. Ehen before I forget, this lunch is also served with a bottle of soft drink and fruit salad or apples.

We typically attend lectures from 8-5pm daily for 10 days.

So after all that overdose of food, we seat down all day. In fact, we once had someone suffer a diabetic coma in one of the workshops I attended. The stress of travelling, being in an unfamiliar environment plus all the carb loading and sedentariness can definitely be blamed for this.

I share this experience because I know that portion control can easily be thrown out to the wind when you are faced with food that you PAID for with your money or when it is your right to have them.

Someone recently shared that after eating all that food, the next day when he belched the stale food came up his throat.

If you find that you are constantly eating out, attending meetings at work, or social functions especially when you are a special guest and served ‘high table portions’, WHAT WOULD YOU DO? So that you don’t fear checking your blood sugar or climbing the scale.

Christmas is around the corner. The season of overeating.

What would you do so that you don’t allow food destroy your arteries and make you have that low moment of guilt feelings?

When I was still a medical student, there was this man whose kidneys had been destroyed by uncontrolled hypertension. He had come to the clinic the week of Christmas to complain about his swollen feet and reduced urine production. My consultant then wanted to admit him and started counselling him on dietary modifications such as reducing his protein intake. He vowed that he would rather die than not eat all the meat he was entitled to receive this season as the head of his clan. Well, you guessed right. HE DIED. Because of food.

Do you know, renal failure is a common complication of uncontrolled hypertension and diabetes, see symptoms here.

My final note is this, food is not your god. Don’t allow it control you. Don’t allow it steal your health and peace of mind.

Be bold to say no, be bold to ask for more water at that meeting and be content with it. Even when you hear all that sound made by the soft drink cans and green/brown bottles.

Be bold to say no to the small chops or snacks served when you know you are not hungry.

Would you?

Guess what, many others do. YOU ARE NOT ALONE.

ARE YOU TIRED OF FEELING RESTRICTED?

              ARE YOU TIRED OF FEELING RESTRICTED?

Immediately someone says (s)he wants to loose weight or is diagnosed with diabetes, metabolic syndrome or high blood cholesterol, the first thing your health care provider or 'passer-by-doctor' would say is this

Stop eating late at night!

Stop eating garri!

Do Keto!

Avoid oily foods!

Avoid alcohol!

Go to the gym!

Stop drinking Coke!

And these tips have a way of targeting the exact thing you love or can't stop doing.

Arrgh!

The simple reason is because we eat not just because we are hungry. Food represents celebration eg party jellof rice, culture, tradition, sense of achievement( choosing to eat in a fast food  or posh restaurant rather than mamaput etc.
The way you eat is hard wired in your brain as the normal. So naturally it feels abnormal stopping all the stoppables you are being asked to do.

So what is the way out?

1. Would you like to know how to make healthy eating a habit aka lifestyle?

2. Do you hate being told what to eat and the guilt you feel when you 'disobey' all the advice?

3. Would you lie to eat what you want and still get great health numbers?

4. Are you finding it difficult to stop eating heavy food at night?

Then join me this evening 29/11/2017 by 8.30pm (Nigerian time, GMT+1). On our facebook page. Click here to tune in LIVE  Save the time now! https://web.facebook.com/dmsupportfornigerians/

I shall share with you for FREE a secret that separates those who get short term and long term results.

Some people would vex that I am sharing to you for free what they charge money for!

Okay it is not so free, you have to ensure you get data so that you don't miss this life promoting seminar online. That way you can join in from anywhere in the world, or in your bedroom!

I would also like to meet you and answer your questions!

Invite your friends too.

Please note that the video would be available for only 24 hours after which I would have to remove it.

HOW TO KNOW WHAT TO EAT(TIP 1)

It has slowly become a family tradition for my family to eat out on Sunday afternoons. Last Sunday, we decided to go to a different restaurant. As soon as I got in, the line up of pastries was simply tempting and I could hear them scream –pick me, pick me. You see I’m a sucker for cakes, meat pies and everything in between.

I had to let them pass because of this secret I am about to share with you. And it is not because I know they are unhealthy! Sometimes, many times, long throat overrides common sense.

You see those people who never gain a pound, they practice this almost unknowingly.

This skill would also help you choose foods that won’t spike your blood sugar or place a demand on your pancreas to release more insulin, remember hyperinsulinaemia (excess insulin in the blood) is the root cause of metabolic syndrome.

This simple secret is called OBEYING THE SATIETY RULE.

What does this mean:-It simply means eating those foods that you know will fill you up and make you feel like you have eaten. Read this again.

You certainly have noticed that when you eat biscuits and a soft drink, your mind would tell you, you haven’t eaten. This also applies to bread and tea or roasted corn and coconut. In your mind, you have just taken a snack and within the next 2 hours, you would feel like diving in an adult dose of swallow or rice.

Whether you call this food snacks or food, it doesn’t stop them from ensuring that your health numbers stay out of control.

The trick to choosing what to eat is CHOOSE THOSE FOODS THAT FILL YOU UP. Those foods that make you feel full and satisfied.

Oya, list them out1.2.3.4.For me, it’s sweet potatoes, beans, (moi-moi feels like snacks to me especially If I’m eating it outside), low carb swallow and okro or afang soup, garden eggs, home made sharwarma(it’s a so much more healthy version), heavily ‘vegefied’ rice( I can’t remember the last time I ate white rice and stew, it actually now looks mightily boring to me and not complete), ukwa etc

Just 2 spoons of rice was served on sliced cabbage
 and served with other vegetables.
(c) Doc Ezinne Erhirhie.

And yes, I finally settled for ukwa and kpomo in that restaurant. And I was so glad I did.

Now you have outlined the foods that make you feel satisfied after eating them, focus on eating those more.

Next week we shall look at how not to feel deprived from giving up your favorite rice, dodo, soft /malt drinks and pastries.

Other interesting reads

1. Is your blood pressure normal? Find out here.

2. For married  women only, read here

CHIA PUDDING.

Wondering how to take your chia seeds? Try this!

INGREDIENTS

1.       ¼ cup of chia seed.

2.       1 teaspoon of cocoa powder.

3.       Pinch of cinnamon

4.       A handful of nuts(cashews, walnuts, groundnuts or a mixture) of choice

5.       Dark chocolate chips(optional).

DIRECTIONS

Ø  Mix the 1^st 3 ingredient in a bowl, add clean water and stir.

Ø  Leave for about 10 minutes for the chia seeds to soften.

Ø  I prefer to leave it in the fridge and take it cold (on hot mornings). This helps to reduce the somewhat unpleasant sliminess of chia seeds.

Ø  When ready to eat, add the nuts and/or chocolate chips.

Slimy or not, chia seeds are a must try.

 

(c) Doc Ezinne Erhirhie, I added some almond milk to this!

BONUS RECIPE SUGGESTION.

Try adding a little quantity of cocoa powder in your flour when making pancakes for your kids, it takes the taste of your pancake to the next level.

HOME MADE DARK CHOCOLATE

If you buy a pack of chocolates in the supermarket and attempt to read the label you would notice 2 things:

1.       You can’t see it, the prints are so tiny, you would need a magnifying glass

2.       If you succeed in seeing it, many of the ingredients have chemical sounding names.

If you love chocolates, rather than cutting them out of your diet completely, you can make yours at home with 4 ingredients only.

The taste nko? Since getting your health numbers in check is a goal, it’s not exactly sweet, somewhat bitter-sweet but just as creamy and mood-elevating.

Another advantage is that it won’t bore holes in your teeth, because its sugar free.

INGREDIENTS

1. Cocoa powder

2. Cocoa butter

(You can buy on Amazon, via mall for Africa or ask friends staying abroad to buy for you or get some if you take a trip to the Europe or America)

3. Stevia powder.

4. Nuts of choice, chopped

DIRECTIONS.

Ø  Mix stevia powder and cocoa powder thoroughly.

Ø  Place the cocoa butter in a ceramic bowl.

Ø  Heat small quantity of water in a large pot or kettle

Ø  Put the bowl over the opening of a steaming kettle (Ensure that water does not enter the butter), stir till it melts. This takes less than 1 minute. Don’t let it simmer O!

Ø  Place your bowl on your kitchen counter or table, add the cocoa+stevia mixture and stir briskly till well incorporated.

Ø  Then fold in chopped nuts of choice or shredded coconut.

Ø  Make them into sweet like shapes using foil.

Ø  Put in freezer or coldest section of fridge to harden it.

If making for kids, add honey to the melted butter mixture to increase the sweetness.

CHOCOLATE CEREAL.

CHOCOLATE CEREAL.

This is my favourite meal post workouts. It‘s so filling and rewarding after all the sweating and hunger exercise brings on.

You can also enjoy for breakfast. Good a thing too, your kids may also like it. The major ingredient also helps to lower your cholesterol. It takes only 5 minutes to make.

INGREDIENTS.

1.       1/3-1/2 cup of dry rolled oats

2.       1 tablespoon of chia seed.

3.       1 teaspoon of cocoa powder(or less)

4.       Pinch of cinnamon(Cinnamon and cocoa are a match made in heaven)

5.       Pinch of grated nutmeg or few drops of vanilla essence.

6.       1 cup of plant based milk(optional)

7.       Recommended sweetener.

DIRECTIONS

Ø  Put oats in pot, add water , then bring to boil

Ø  Serve in your favourite bowl

Ø  Add the remaining ingredient.

Ø  Stir and eat mindfully.

If you could listen to yourself, you would hear your body’s cell sing halleluya.

HOT SPICY COCOA DRINK.

HOT SPICY COCOA DRINK.

(c) Doc Ezinne Erhirhie.

When you cut out sugar from your diet, your brain may feel deprived of the feel good effect of sugar.

Also if, you lose weight, it’s easy to gain it back because your body’s metabolic rate may plummet. The spice used in this recipe helps to fire up your metabolism.

Good news, this recipe is dairy free, low carb, and the ingredients are very affordable.

I enjoy these almost every morning and evening!. It’s so easy to make, you don’t have to disturb your spouse to make it for you.

INGREDIENTS

1.       ½ teaspoon- 1 teaspoon of cocoa powder of choice.

2.       1 teaspoon of ginger powder or grated ginger.

3.       ½ teaspoon of cinnamon.

4.       3-4 cloves*

5.       1 cup of almond milk(optional)

6.       1 cup of hot water.

DIRECTIONS

1.       Boil water

2.       Put 1^st 3 ingredients in your mug,

3.       Add water.

4.       Stir and enjoy.

5.       Take note of all the pleasant aroma and slight burn on your throat.

* For most people ginger makes them feel satiated, for others it may make them feel hungry. If it makes you feel hungry or have vaginal spotting or feel heart burn, then swap the ginger with 3-4 cloves. This ingredient is sold by those who sell zobo leaves

If it makes you feel satiated then you are in luck, as it would help curb your appetite so that you can portion control and reduce your intake of food.

4 COCOA POWDER RECIPES YOU SHOULD TRY!

Can you remember the day you were diagnosed with Diabetes ? Im so sure your doctor hammered on the fact that you need to cut out sugary and sugar laden drinks and food from your diet.

Included in that “avoid list” is most people’s favourite drink-Chocolate beverages.

You may have been told to switch to bland tasting black and /or green tea, which requires  getting used to!

Sha, no need to get deprived of chocolates. As a matter of fact, COCOA IS A SUPERFOOD!

-It naturally improves your mood,

-It is so very rich in anti-oxidants (which protect you from the harmful effect of elevated blood sugar).

-It is also so rich in Magnesium which lowers your blood pressure naturally and helps your body’s natural detox system.

-It also helps to ease post workout pain.

PS; Dairy milk has been shown to reduce the anti-oxidant levels of cocoa very significantly.

If you have switched to taking cocoa powder, here are 4 interesting ways to enjoy the rather bitter taste of cocoa. These include the recipe for making dark chocolates in the comfort of your home.

All the recipes are sugar-free, dairy-free and very low to moderately low carb.

See the recipes below:

1.       Hot spicy cocoa drink.

2.       Chocolate cereal(great post work-out)

3.       Dark chocolates.

4.       Chocolatey chia pudding

Do try them and let us know your favourite!

Next month, I shall share my award winning, home-made pizza recipe. It’s so much cheaper, yummier, less time consuming and healthier of course than the shop bought ones. And yes it’s good for you!

DEALING WITH FACTORS THAT RAISE YOUR BLOOD PRESSURE.

Your blood pressure rises when your arteries get narrow. Different factors responsible for this include (to mention a few)

•  Elevated blood fats eg cholesterol
•  Hormones such as adrenaline, cortisol
•   Drugs like NSAID examples include Ibuprofen, Feldene, Diclofenac, Ginseng, Liquorice, Cocaine,etc.
•   Caffeine in energy drinks, coffee etc
•  Chronic poor sleep pattern
•  Excessive alcohol intake.  Snoring and Apnoea
•  Tobacco smoking
•  Prolonged emotional distress/mental strain
•   Excess salt intake
•  High dietary fat intake( let me quickly explain this, if you are eating low carb and taking too much fats especially trans fat or saturated fat, vessel wall thickening may occur).
•  High blood sugar.

The anti-hypertensive drugs you take target the effect of these risk factors.

While it is better to deal with the root cause of hypertension or exacerbations of blood pressure, the first aid you can take is regularly using your medications while you implement your lifestyle changes step by step.

See my post on Facebook for this. Click here to see my posts 

Meanwhile when was the last time you did something good for someone else? Just to make the person happy, nothing else, NO STRINGS ATTACHED?…..

Have a blessed day

THE HIGH AND LOWS OF INSULIN

Do you notice that your blood sugar plunges when you eat healthy meals like salads, berries, nuts, and low carb foods, especially if you take insulin or Daonil?

If you have started modifying your diet because of your weight loss goals or simply because you want to eat healthier so that you can have more energy or better still modify your genes ( so that you may not pass on Diabetes to your kids), chances are that you may notice that your blood sugar drops very low especially if you use insulin or drugs like Daonil.

Now what happens after this scary experience is that you may find yourself taking  soft drink or juice or cake to get back to normal.

If this terrifying experience of hypoglycemia occurs  you then find yourself eating more simple sugars or more starchy carbs (aka more junk food) to stay alive.

In fact the frequent hypos may give you almost normal HbA1c when you check. Giving you and your doctor a false sense of security

This is an extremely dangerous and unhealthy cycle. I call it YO-YO blood sugar control.

 Therefore, you may find yourself eating more junk than you wish and worsening insulin resistance .

It’s a terrible vicious cycle

So at the end of the day, you are eating no vegetables, healthy fats and good protein cause of spikes and dips in blood sugar, missing out on all the healthy good stuff for you.

The effect of this is anxiety, obsession with food, weight gain and mood swings and even fear of going out, travelling etc.

So what is the solution?

Being diagnosed with Diabetes is a privilege. Yes. It makes you more motivated to live healthy. It makes you know more health stuff and makes you highly conscious of your environment. These are good things which we shall cover in subsequent posts.

While insulin is life saver, you know over-dosage can also kill you. I aint mincing words here sorry. So the simple thing to do is this. If you have decided to eat better and work out etc, you may need lower doses of your medication. You obviously know the above has far reaching advantages that is not restricted to great blood sugar control

Talk your doctor about your finding of low sugars and request for a drug adjustment. Also use your common sense. Learn to notice the effect different meals have on your blood sugar and adjust your doses appropriately.

Next week, I shall share 4 recipes you can make with Cocoa powder, so that you don’t have to drink bitter stuff again. This includes how to make yummy mood lifting chocolates at home.