Happy 2016! Well, better late than never right?

I gave up making new year resolutions several years ago when I realized that I never could keep them beyond March. I now much rather prefer to set various small goals to help me achieve success throughout the year. Improving my diet and increasing my physical activity levels are on the agenda for 2016 (yes, even the dietitian can make improvements to her diet and lifestyle) and rather than set large goals, I am focussing on developing better habits and challenging myself.

I encourage you can adopt 1, 2 or all of these habits with me because while they may sound small, they have the potential to yield HUGE results.

My first healthy habit: I am running.

I am training to run 26.2 miles. As crazy as that may sound…26.3 miles is just plain crazy!

I am one of those people that despise running. In fact, I often joke with friends that I run only when something is chasing me. (Hides face behind face). However, goals are all about challenging oneself. So in 2016…….(drum roll please)……. I am running a marathon. That’s 26.2 miles …42.16 km for my metric friends. Yes, I am running (walking, crawling, rolling…)to that finish line. Why? Because I can and  because I think long distance running is one of the most grueling, yet rewarding physical and mental games one can ever play. Besides it is a great way to get physically active. With the support of a few good friends (who are running with me), I am embarking on a 20 week training program that will encourage me to be physically active at least 3-4 days a week. Watch this space….more to come!

Make this your healthy habit: Breathe! You DON’T have to run a marathon! (Phew!). You just have to engage in a physical activity that gets you moving on most days of the week. Walk, run, skip, hop, play…just be physically active. Choose something that you enjoy and do it often.  Form a league with friends and hold friendly soccer or netball games….Netball!!! Now there’s a league I could join. Just move!

I am making veggies like these the center of my plate. Yummmmmmmmmm!

My second healthy habit: I am making veggies the center of my plate

Here’s the deal. I eat my veggies but oftentimes they are an afterthought. I usually start my meal plans by focussing on what protein foods I want to eat and then planning my starch before fitting in some veggies. This year, I will start by deciding which veggies or plant foods I want to enjoy and then plan the rest of the meal around there. That way, I am assured of having a hearty serving of veggies at each meal….including breakfast.

Make this your healthy habit by including at least 1/2 a cup of veggies on your plate at each meal. Not only are these colorful foods extremely high in a wide variety of nutrients, they help ward off disease and keep you healthy. Not to mention, their low calorie nature make them a great ally for weight loss. Remember, the recommended serving of veggies is a 1/2  cup…not the measly tablespoon that many of us consume at meals.

My third healthy habit: I am sitting down

Sitting down to eat is not only a healthy habit but it is quite a relaxing one.

Make this your healthy habit by  designating eating places in the home (and work area). Always sit down at these places and rather than eat while looking at a screen, sit down with a friend and enjoy the gift of socialization. Before long, you will notice that you eat less and are more in tune with your body, stopping eating when you are full. Who knows? This one habit could be the one that leads to permanent weight loss. Just try it

I encourage you can adopt 1, 2 or all of these habits with me because while they may sound small, they have the potential to yield HUGE results.

Your turn to share. What healthy habits are you adopting in 2016 and how will you achieve them? Share your thoughts in the comments section below.

Here’s to your health!

Recently, an article shared on social media caught my attention. Whole Foods, an American health food supermarket chain received backlash over a Collard Greens (leafy green vegetable) and peanut recipe published on its website.  As indicated in the article, many who saw the recipe took to Twitter to verbalize their utter disapproval in a fashion that was only reminiscent of the time Jamie Oliver shared his Jollof Rice recipe and West Africa protested. Much like Jollofgate (as Chef Jamie’s recipe came to be known),  many felt the collards and peanut recipe was “unacceptable” and an “abomination.”

As someone who grew up on a continent where peanuts are an extremely important source of nutrients and consequently added to almost everything, I failed to understand the fuss. I was raised on peanuts and continue to enjoy them in a wide variety of dishes. From rice and porridge to veggies and chicken, peanuts and peanut butter are a key ingredient in many African kitchens.  Why then would their addition to collard greens be such a terrible thing?

In African cuisine, peanuts are an essential source of protein and nutrients. Nhopi (pictured) is a Zimbabwean dish of mashed pumpkin with peanut butter.

I was convinced that the people voicing their dismay had never been exposed to much African cuisine. I searched for soul food dishes that contained peanuts and asked a few colleagues if they knew of any. Besides peanut chicken stew and peanut brittle, my quick search came up empty.  The omission left me perplexed. It was only after I read African American- Jewish culinary historian Michael Twitty’s blog post that all it all made sense. In the post, Mr Twitty (whose long awaited book comes out soon) indicated that during slavery, collards were often seasoned with “sesame and peanuts.” However, with acculturation, people moved away from traditional preparation of food. Consequently, the use of peanuts diminished in African American cuisine.

Greens in peanut butter are a favorite combination in many parts of Africa. 

Back on the African continent, globalization, the infiltration of multinational fast food companies and the increase of women in the workforce have led to a decrease in the preparation and consumption of heritage foods. If current trends continue, future generations will come to view traditional food combinations as strange and unacceptable. Meanwhile, diseases of lifestyle such as obesity, diabetes and hypertension will run rampart.

Fortunately, although dwindling in popularity, cultural foods such as greens in peanuts, continue to be served and there is a growing number of African cuisine experts documenting traditional food preparation methods and sharing their experiences, mostly through blogs. Hopefully, these resources and dishes will remain widely available for generations to come.

Want to prepare Collard Greens (or other greens) in Peanuts Butter? Here are a few recipes to inspire you . Let me know if you try any….and let me know if you know of any Soul food dishes that have peanuts.

The African Pot Nutrition- Peanut Butter Smothered Pumpkin Leaves (yes, they’re edible)

Congo Cookbook – Greens in Peanut Sauce

Princess Tafadzwa- Muriwo unedovi – (Greens in peanut butter)

My Burnt Orange- Nutty Greens (video)

Here’s to your health!

Munya discusses his path to urban farming in Zimbabwe.

What do you do if you have a passion for agriculture and a degree in horticulture, but have no land of your own and live in a country in which the majority of people your age are underemployed?

At 23 years of age, Munyaradzi (Munya) Shamuyarira of Harare, Zimbabwe, approached his parents — who are my parents’ neighbors — and asked if he could turn their subsistence backyard garden into an urban farm by improving the quality of the soil and building a greenhouse.

Initially, his parents were skeptical, but allowed their son to develop their acre of land. Now, two years later, Munya boasts a flourishing production. I caught up with the self-proclaimed “born farmer” on a recent visit to my parents’ house. As we toured his urban farm, Munya gave me insight into his operation, nutrition in Zimbabwe and the challenges he faces as a young person pursing farming in urban Africa.

Getting His Start

As a member of the Young Farmer’s Club of the Zimbabwe Farmer’s Union, Munya was knowledgeable on the country’s Agenda for Sustainable Socio-Economic Transformation (Zim Asset), which included food security and nutrition initiatives to produce enough nutritious food to not only feed the country but help it re-emerge as the “Bread Basket of Southern Africa.” Rather than use his education and skills to grow profitable cash crops such as tobacco, he chose to produce food and tap into under-explored opportunities in urban farming.  With savings from a short-term consulting contract, his urban farm was built.

Today, Munya boasts a myriad of vegetables including tomatoes, broccoli, cucumbers and cauliflower, most of which are sold in local supermarkets.

In addition to expertise (the mythical “green thumb”) no farm flourishes without access to water, good soil and adequate nutrients from fertilizer, manure and compost. Munya’s greenhouse is equipped with drip irrigation with water sourced from a well located directly on the property. He is constantly building the soil with manure and mulch from reliable sources and compost from stalks, leaves and other plant materials left after a harvest. After interacting with a relatively young Zimbabwe Organic Producers and Promoters Association and learning the benefits of organic farming, Munya made the switch to organice and hopes to one day become a certified organic farmer and export some of his produce.

Challenges and Limitations

While Munya clearly runs a productive farm, the lack of space has limited his ability to rotate crops and provide a wider variety. In addition, penetrating the market has not been easy. Supermarkets require a consistent supply of fresh produce, but due to limited land access and the lack of financing opportunities for someone his age, Munya is unable to meet this demand and secure independent contracts. Consequently, he employs the services of a middleman to bring his produce to market.

When asked to advise aspiring farmers, Munya did not hesitate to say that farming is progressive and it takes time to build both the skill and a successful operation. One must be serious and fully conscious of expectations before indulging in it. It is a difficult, time-consuming job that requires some risk. However committing to it can be worthwhile — high risks equal high returns.

Watch Munya on His Urban Farm

When I heard first heard about multinational fast food companies expanding throughout Africa, I was ready to protest. Much like the rest of the world, obesity in Africa is on the rise and as a Registered Dietitian Nutritionist (RDN) who has seen the negative contributions of fast food on the health of Westerners, I shuddered at the thought of similar health effects creeping across the continent. Unfortunately for me, I was a lonely picketer. When a donut chain recently opened its doors in southern Africa, the decision makers showed their enthusiasm by waiting for hours in a line that extended far beyond the front door.

Why is fast food becoming popular in Africa?
Due to massive growth and urbanization, Africa has been termed “the next frontier.”  In an attempt to increase their span of influence and indeed customer base, global fast food franchises are rapidly infiltrating the landscape, creating loyal customers as they go.

Beyond sheer curiosity, those that wait in line are reflective of a new Africa, fueled with the disposable income of a rising workforce.  This income is inclusive of that of mothers giving up traditional caregiving roles for improved earning potential in the formal sector.  Employment opportunities translate into an overall reduction of poverty rates, increased access to healthcare and better education of both mother and child.  However, these quality of life improvements can come at a price. After long, and sometimes late hours, if not help is available, fast food becomes the best option for quick, cheap, convenient meals.

So what’s a continent to do?
I would be amiss if I did not recognize some of the economic opportunities global fast food entities bring. They provide wages for both skilled and unskilled laborers who would possibly otherwise be unemployed. They are a source of essential tax revenue for local and state governments and the proceeds of these taxes can be reinvested into local communities. Finally, to a lesser extent, they bring touristic appeal as they provide an option for the foreigner seeking the adventures of travel but too scared to try local cuisine. The overall benefits of these gains however, can only be substantiated with time.

My thoughts….

As a dietitian, I am a proponent of prevention. Given the vast amounts of research outlining the health consequences of  diets high in sugar, fat, sodium and calories,(much like the ones sold in most fast food institutions), I am certain that Africa needs to create opportunities that hasten the obesity  and consequent chronic disease crisis creeping from country to country. Much of this hastening comes through the development of strong public policies that promote awareness and healthy choices.

If given the opportunity to sit with executives from the fast food industry and the politicians that develop business regulations, I would encourage them to translate the  lessons learned from the western experience into positive menu development and health promotion initiatives for Africa.

I would appeal for (in no particular order of importance):

• Healthy menu options that taste good and prominently featured on menu boards.
• Incentivized smaller portions through reduced pricing
• A ban on the promotion of extra large meals and sugary beverages
• A ban of targeted advertising directed toward children.
•  Readily available and accessible nutrition information to empower customers who want to pick the healthier choice
• Translation of all nutrition information into culturally relatable concepts
• Education on the consequences of dietary excesses
•  A percentage of food commodities be purchased from local small scale farmers.
• Promotion of health and physical activity by sponsoring non-promotional preventive health screenings and sporting events.
• Limiting the distribution of fast food restaurants in any square-mile radius, especially in the low-income, high-density areas.

At the end of the day, personal responsibility has to play a role. If the education is given and healthy alternatives offered at a reasonable price, the ultimate responsibility has to be with each individual. I find myself torn. Fast food is a by-product of much needed urbanization, and yet it’s impact may contribute to a reversal of the very gains we are trying to achieve. If Africa follows along the path of the west, her workforce and future generations will be burdened with obesity related chronic diseases. With the distressed, poorly funded health care systems currently in place, how will the continent cope?

It’s food for thought…..and I want to hear from you. What are your thoughts on fast food in Africa?

Here’s to your health!

This article was edited from an article originally published on this blog and Stone Soup Blog. 

I recently came across an article that suggested that sadza  was “directly linked”  to the increased rates of diabetes and poor pass rate in schools. As a dietitian with a keen interest in the prevention and management of chronic diseases such as diabetes I was intrigued. I read through the article hoping to learn about a new study that somehow demonstrated this “direct link” but was disappointed to find  what I felt was a misguided interpretation of epidemiological data.

It’s true that diabetes is on the increase in Zimbabwe  and poor diets during the early years can impact a child’s learning abilities. However, to generalize that sadza is the causing agent overly simplifies the facts. Diabetes is termed a “disease of lifestyle” because it is often related to changes in diets and lifestyles.

In today’s world today, we eat too much (of the wrong foods) and move little. What links diabetes and learning problems is the fact that we have abandoned our highly nutritious traditional ingredients, feeding practices and lifestyles in exchange for modern  processed foods and cooking methods coupled with sedentary ways.

Once Upon a Time, We Were Healthier

Long before maize was introduced to Africa, our ancestors thrived on a diet fueled by sorghum and millet. These heritage grains are nutritional powerhouses that have been demonstrated to actually protect against diabetes. While both are still  available and consumed, they are viewed with scorn by many families across the country.

Our Food is now highly processed!

In Zimbabwe, refined mealie meal (sometimes  listed as “super refined meal” ) is the favoured type.   Unfortunately, in order to achieve the bright white color and smooth texture so many love, the refining process removes the  parts of the grain that contains vital nutrients like fibre, B-vitamins and even protein. What’s left after processing is  a nutritionally inferior grain, mainly made up of starch.

All the nutrients in a grain work together to improve health but it is fibre that is responsible for slowing down digestion and allowing the body to breakdown the starch into glucose (sugar) for energy at a slow rate.  Insulin is also gradually released in the body and the result is a desirable steady glucose level that prevents the  constant high blood sugars of diabetes.

Since refined mealie meal does not have fibre and other essential nutrients to slow down  absorption, sadza made from it is quickly converted into glucose, causing a spike in blood sugars and insulin. If maintained, these spikes increase an individual’s risk for developing diabetes.

Rather than choosing refined mealie meal, Zimbabweans (and indeed all the sadza eating world) should choose home milled or straight run mealie meal (mugaiwa) which contains significantly more fibre and other nutrients  and does not negatively affect blood sugar levels.

TIP: Eat less refined mealie meal. Enjoy sorghum, millet and mugaiwa more often.

Preventing Diabetes

Variety Matters

Friends of this blog and on social media know how much I preach about eating in colour. Yes, literally colouring your plate with food ensures that your body gets the nutrients it needs. Instead of eating the same veggies every day, pick different ones. Leafy greens like  black jack (mutsine) and  cowpea leaves (munyemba) today, yellow and orange veggies  like carrots and pumpkin tomorrow.     Each colour in food indicates the presence of specific nutrients and more colorful your diet, the better the quality.

In addition to plenty of veggies. Enjoy fresh fruit in season and legumes such as beans, cowpeas and roundnuts. These highly nutritious options are relatively affordable and help  balance the diet.

TIP: Don’t overcook your veggies. Preserve their nutritional value by using just enough water to cook the veggies or saute them in a little oil with onions and tomatoes. 

Speaking of balance

Instead of sticking to the common serving method that gives a mound of sadza with a heap of meat and a teeny weeny tablespoon of veggies,  rethink your portion sizes.

Start by filling half your plate with veggies before placing protein (animal flesh, beans, peanuts, eggs, milk etc) on first quarter and rounding off your plate with starches/ carbohydrates (home-milled maize, sorghum and millet) on the remaining quarter.

Ditch sugary drinks and  alcohol and grab a glass of water to wash it all down. In addition to getting a healthy dose of hydration, you will also reduce the overall amount of sugar  and empty calories in your diet.

Tip: Use the Zimbabwe Hand Jive to estimate your portions.  

Just Move

Technology has been a blessing for convenience but a curse to our health. Where we walked, we now drive Instead of our children playing and running outside, they sit next to us, eyes glued to a screen. This is bad for health.   Get off the phone, computer, couch and move!!!

Tip:  Aim to be active for a minimum of 30 minutes at least 5 days a week.

Finally, it is important to remember that no single food can cause disease by itself. Rather, it is a combination of different foods, preparation methods and lifestyle choices that combine to make or break your health.

As for those failing grades, the above tips can also help ensure adequate nutrition but I will also let you know that good nutrition starts at conception. The first 1000 days (conception to the the second birthday) of a child’s life are extremely important for growth and development. Mother’s choices matter!!

I would love to to hear from you. What are your thoughts on the cause of diabetes in Zimbabwe and Africa and the role of mom’s diet in early childhood.

Here’s to your health…(and a fistful of sadza!)

Note: Sadza/Isitshwala is the staple food of Zimbabwe is also known as Ugali, pap, posho, nshima. In previous discussions on this blog, I have shared sadza’s  nutrition facts,  discussed how it is not fattening,  and even answered the question as to whether it is good for diabetics.   

A Ghanaian Favorite.

A recent study documented what many African elders have long known; traditional diets are healthy and protective against disease. Unlike many from the generations that follow them, most of the elders in traditional African societies are the epitome of health and suffer none of the chronic diseases that are rapidly increasing on the continent. Ask for their secret and they are bound to credit their diets and lifestyle.  There is now a growing body of evidence showing a correlation between the rise of chronic diseases like diabetes, hypertension and various forms of cancer with the transition from traditional foods to western type diets of inferior nutritional quality.

However, to say that there is a single African diet would be a complete fallacy. African cuisine is as diverse as the numerous people that inhabit the continent. Ingredients might be regional or shared across borders  but cooking methods often vary.  What these diets however do share are traits that make them amongst the healthiest in the world.

1. Plant Powered Nutrition

From starchy roots and tubers to delicate indigenous and foreign produce, plant foods are the cornerstone of traditional African diets.  Local, sustainable and mostly organic fruits are abundant and consumed regularly while meals boast hearty servings of foraged leafy green veggies. Sweet potatoes, amaranth, pumpkins, cowpeas and numerous other plants are cultivated for nutrition from both their leaves and fruit.  Many societies, reserve meat for special occasions and use it as a seasoning for hearty pots of vegetable stews rather than a center of the plate entrée.  Vegetable proteins like cowpeas, peanuts, melon seeds and a selection of legumes make up the bulk of the plate providing essential vitamins and minerals along with proteins healthy protein.

Plant based diets have been demonstrated to contain antioxidants and phytochemicals that lower blood pressure, reduce risk for heart disease, diabetes and some forms of cancer. In addition, they contain fiber which is vital for overall digestive health, optimal blood sugars and weight control.

2. Minimally Processed Foods

Visit a truly traditional African homestead and you would be pretty hard pressed to find supermarket bought, refined, packaged foods neatly stored on a shelf. Rather, you will see a variety of grains, dried legumes, seeds, nuts and tubers as well as dehydrated vegetables harvested from family run fields systematically stored in sacks. As needed, the family makes small withdrawals from these sacks and employs traditional processing methods like pounding and stone grinding to process the food. Unlike conventional food processing methods which often strip food of vital nutrients, these methods change the structure and appearance of food but retain the overall nutritional content. As a result, the food consumed is wholesome and packed with heart-and-gut-healthy fiber.

3. Just Right Seasonings

The cooking mantra is simple, “Limit the salt, season with herbs and spices and don’t forget the hot peppers”.  While this mantra ensures flavor and dimension to dishes, herbs, spices and peppers also contain vitamins, minerals and antioxidants that boast anti-inflammatory, antibacterial and antiviral properties. Unlike conventionally purchased spices which lose potency as they sit on store shelves for months, traditional spices are often used soon after picking allowing the user to glean as much benefit from them.

Besides herbs, spices and peppers, African cuisine, especially in the East and West employ fair amounts of palm oil and coconut. Previously viewed as bad for health, studies now suggest that both these foods may play a role in improving health and preventing disease.

4. Wholesome Food Preparation Methods

African cooking methods minimize the use of fats while retaining the natural flavor of food. Cooks steam foods in leaf wrappers, boil, grill, roast or bake with ashes. When foods are fried, only enough oil to cook the food is used thereby further reducing overall fat intakes. The Food and Agriculture Organization, states that a majority of cereal-based foods in Africa are processed by natural fermentation with wheat, rice, maize, barley, millet and sorghum being the most commonly fermented cereals.  Fermented foods are high in probiotics, the good bacteria credited with not only improving digestive health but strengthening the immune system thereby further reducing the incidence of disease.

5. Variety

African diets are filled with color from a wide array of food. From  Chakalaka to Mafe, Ugali to kenkey, there certainly is no shortage of healthy options. It is this diversity that ensures that the body receives all the vital minerals and vitamins needed to prevent chronic disease and promote optimal health and well-being.

Here’s to your health!

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Dried Small Fish

Small Dried Fish

Also known as
Matemba (Zimbabwe), Kapenta (Zambia), Daaga (Tanzania), Omena (Kenya), Same age boys (Ghana), Janga (Cameroon), Mwanja moto (Cameroon) (Help us include more African names, leave us a comment below with what you call these little guys in your country…don’t forget to tell us where you are)

Why Dried Small Fish are “TAPN Approved” (Green Seal) list.

High in protein
Gram for gram, small age boys  provides more protein than the same amount of beef,chicken or goat meat. Each 100 gram serving contains 59 g protein .  The same amount of chicken has 19 g protein while the beef of the same weight has about 23 g protein.  It should be noted however, that the average person consumes about 50 grams of small dried fish, gleaning almost 30 grams of protein.

Terrific source of calcium and phosphorus
Calcium is abundant in bones and because small dried fish are consumed whole, they are a wonderful source of calcium. Each 100g serving contains 170% of the recommended daily amount of calcium. Together with phosphorus, calcium allows for the development of strong bones and teeth. In addition, it is needed for nerve, heart and other body system functions.

Contain Vitamin D
Small dried fish provide vitamin D which helps the body absorb calcium and phosphorus.   Recent studies link inadequate intakes of vitamin D  to diseases such as type 1 diabetes and various forms of cancer. While the body is capable of making vitamin D from the sun, people of African descent  are unable to absorb much of it due to the presence of melanin (dark pigment) in their skin. For this reason, eating foods high in vitamin D (like small dried fish) and taking supplements may be beneficial.

Doses of B-vitamins
Small dried fish are a great source Niacin, folate , and Cobalamin (B12), all of which are a part of the vitamin B group.  These vitamins help in the production of energy, cell and blood formation and are an essential component of any healthy eating plan.

Great source of Iron and Zinc
A 100g serving of small dried fish provides  75% of the daily requirement of Zinc  and 50% mg of the iron requirement for  the day. Both of these nutrients help the body fight infection and zinc provides an  extra layer of protection by aiding in the production of healthy skin. It also increases appetite and helps reduce slow growth in children. Iron carries oxygen in the blood from the lungs to the rest of the body. Without adequate iron, one is likely to suffer from anemia and experience consistent tiredness.

To Boost Nutritional Content
1) Eat the whole fish to make sure that you get the maximum nutrients possible
2) Serve with vegetables and/or season with lemon juice to add vitamin C which helps your body better absorb the iron
3)  Reduce sodium intake by soaking the fish for a few minutes and rinsing them before cooking.
4) While fresh small fish are not quite as nutrition packed as the dried variety, they do contain very significant amounts of vitamin A. The availability of the Vitamin A is increased when the fish is eaten whole and for best absorption, it is best eaten after being cooked with a little bit of oil.

Beyond Traditional Uses
Pack them in your lunch bag and enjoy them as a protein filled, low fat snack.
Sprinkle them over your salad
Try them as a pizza topping with a variety of bell peppers.

Have you ever had small dried fish? How do you cook them?

Here’s to your health!

Fact: Your risk of developing various disease increases if a close relative family member suffers/suffered from it.

When it comes to diagnosis and great outcomes, early detection is key. Many health care providers rely on medical tests and your personal family medical history to determine if you are at risk for disease. However, with the expanding African diaspora and consequent separation of families you may not know which diseases run in your family. This is further complicated by a culture in which ill-health and disease are not openly discussed.

Improve your health this year by starting a family health tree.

1. Ask your close family members (parents, siblings, grandparents, aunts, uncles, nieces, and nephews) what disease they have or had including how old they were when they were diagnosed. Also include the health history of close family members that have died.
2. Keep track of individul names and health conditions, storing this information in a safe place (or search for family health apps on your smart device).
3. If your relatives approve, share your health tree with the rest of the family.

Take your documented family history with you the next time you see your medical provider. The more  family history you provide, the better able they will be to assess your symptoms and develop a  quick and accurate diagnosis.

Remember, the life you save could be yours. Start your Family Health Tree today.

Do you have a family health tree or will you be starting one this year? Leave a comment in the comment section below.

Here’s to your health!

(This post is part of TAPN’s “52 ways to Improve Your Health” series. Every week of the year, we will provide simple actionable tips that if implemented can improve health and possibly safe a life. Why 52? There are 52 weeks in the year. So by the end of the year you’ll have 52 health saving tips for better health.)

Sources: Knowing is Not Enough—Act on Your Family Health History://www.cdc.gov/features/familyhealthhistory/

It’s the fruit of the majestic baobab tree that is making a splash in the world. Baobab, a personal fave, recently made its debut on the international scene with health food stores touting it as a “superfood.”

Also Known As:

Scientific: Adansonia Digitata  Afrikaans: kremertartboom Arabic: hahar, tebeldis; fruit: gangoleis
Bambara: sira, n’sira, sito Burkina Faso: twege (Moré)
English: baobab, monkey bread, Ethiopian sour gourd, cream-of-tartar tree
 French: baobab (tree); pain de singe (fruit), calabassier, arbre aux calebasses
 Fulani: bokki, bokchi, boko Ghana: odadie (Twi, in the south), tua (Nankani, in the north) Jola: buback Kenya: mbuyu, ubuyu (Swahili); mwamba (Kamba); olmisera (Maasai); muru (Bajun); Malawi: manyika: mubuyu Malagasy: Bozo (Sakalava dialect) Mandinko: sito 
Ndebele: umkomo Hausa: kuka (dried leaves), miya kuka (soup) luru 
Portugese: imbondeiro Shona: mayuy, muuyu, tsongoro (seeds) Sudan: tebeldi, humeira Swahili: mbuyu, ubuyu, Tsonga: shimuwu Tswana: mowana Venda: muvuhuyu Wolof: bui, lalo (leaf powder) 
Zulu: isimuhu, umshimulu

How it’s eaten

Pulp:

Plain: Crack the hard shell and suck the chalky powder off the seeds. Spit the seeds out.
In Beverages: Soak the seeds in water, strain, discard the seeds and use the remaining liquid to make a refreshing beverage such as Bouye (Senegal)
In Lollipops: Soak the seeds in milk, strain, add sugar, pour in popsicle moulds, freeze and enjoy as a lollipop as kids do in Zimbabwe
Coated with Sugar: Coat baobab seeds in a sugar, chili powder syrup doused with red food coloring. Enjoy as a snack such a Tanzanian Ubuyu.
Seeds:  Roasted or churned into a butter.
Leaves: Baobab leaves can be eaten fresh or dehydrated as a leafy green vegetable and added to soups and stews.

Baobab in Traditional Medicine

Traditionally baobab is used to treat asthma, anemia and fever. It is also mixed with water and used as a rub for treating skin allergies and mosquito bites. Recently ethnic hair products started added baobab to their formulations because it is believed to strengthen the hair and add shine.

Why Baobab is “TAPN Approved”

• Baobab is one of the healthiest fruits out of Africa. In addition to the fruit, the leaves, seeds and roots are edible and can be a source of nutrition.
• 40 g of baobab powder provides the recommended daily amount for vitamin C giving the body a boost in its ability to fight disease, promote wounds to heal and skin to glow.
• The leaves are high in calcium while the pup carries some phosphorus making them allies in the development of strong bones and teeth.
• Good source of fiber-natures broom that sweeps out harmful substances from the body while keeping you full and helping control blood sugars.
• The seeds are loaded with healthy fats
• Both the fruit and leaves are filled with disease fighting antioxidants.

Interesting Fact

Baobab is often called the “Tree of Life”  because it stores water in its trunk and the wood from the tree is about 80% water. During periods of drought and famine people tap into its bark for water and survival.

Know more about baobab? Help us grow this database by leaving us information  in the comments section below.

Here’s to your health!

Sources:

Chadare, F. J., et al. “Baobab food products: a review on their composition and nutritional value.” Critical Reviews in Food Science and Nutrition 49.3 (2008): 254-274.

Murray, Shawn S., et al. “Nutritional composition of some wild plant foods and honey used by Hadza foragers of Tanzania.” Journal of Food Composition and Analysis 14.1 (2001): 3-13.

NRC. “Lost Crops of Africa.” (1996): 59-75.

Baobab. Adansonia digitata L. ://www.prota4u.org/searchresults.aspCrit Rev Food Sci Nutr. 2009 Mar;49(3):254-74. doi: 10.1080/10408390701856330.

You probably know that measuring your portions using tools such as  scales, cups and spoons is the most accurate method of ensuring that your portions meet recommended sizes. However, lugging around a set of measuring tools is not always the most convenient thing to do. Besides, imagine pulling out a mini-scale at a restaurant to make sure that serving of stew meets recommendations. …The chef would probably throw you out.

One of the quickest (and easiest) methods  to estimate portions is the “Zimbabwe Hand Jive” (No, I didn’t make that up) which uses your hands to estimate the portions that are right for you. Have bigger hands? Lucky you, you get a larger portion!

So what is a portion?

Closed fist=  ½ cup solid food or 1 cup liquid

1/2 cup starches

Beverages (hot and cold)

Starches (ugali/sadza/fufu/posho/pap/isitshwala etc,  cassava)*

Fruit

Yam & Potatoes

(*Average portions of starches should not exceed 1 1/2 times the size of the fist)

Two cupped hands= 1 cup

Raw vegetables

Casserole/mixed dishes (Highfields, Egusi, stews etc)

Soup

High fiber, low fat grain snacks (popcorn, some whole grain crackers)

One cupped hand= ½ cup

Fruit salad

Cooked vegetables

Nuts

Beans

Pasta

Rice/ Samp

High fat snacks (pudding, ice cream, chin chin, puff puff, mandazi etc)

Palm of hand=  90-120g (3-4 ounces)

Cooked beef

Cooked poultry (chicken, turkey, birds)

Cooked pork

Cooked fish fillet

Cooked wild game and fowl

Canned fish (Sardines, Titus etc)

Thumb – 1 tablespoon

Peanut butter

Salad dressing

Dips

Use the tip of you thumb to estimate portion sizes for  high fat spreads and oils such as margarine, butter, mayonnaise and oil.

I’m wondering if you monitor how much food you are eating. If you do, I’d love to know how you estimate your portion sizes. Leave me a message in the comment section below.

Here’s to your health!

If you’ve never measured out your portions you’ll be amazed to see just how many calories are in the foods you eat. Keep in mind WE NEED CALORIES. … so don’t stop eating. Rather, focus on making sure the portions on your plate meet your needs.

Here is a fun a video for you.

Sources:

1. Gebhardt, Susan, et al. “USDA national nutrient database for standard reference, release 21.”

2. Leung, Woot-Tsuen Wu, and Félix Busson. Food composition table for use in Africa. Vol. 1972. Rome: FAO, 1968.

3. Wolmarans, P., et al. “Condensed food composition tables for South Africa.” Cape Town: Medical Research Council (2010)

4. Stadlmayr, Barbara, et al. “West African food composition table.” Rome: Food and Agriculture Organization of the United Nations (2012).

5. (2008).Lukmanji, Zohra, et al.”Tanzania food composition tables.” MUHAS-TFNC, HSPH, Dar es Salaam Tanzania (2008).

 
If there’s one thing about nutrition that I consistently promote, it’s the fact that portions matter. It’s simple advice alright, but judging by our expanding waistlines and the research suggesting that many of us underestimate the amount of calories we eat (especially when it comes to fatty, sugary or salty processed foods), it’s advice that may be challenging to follow.

Portions matter! The larger they are, the more you’re calories you eat. If you eat more than you burn off, you will gain weight and increase your risk of developing diseases such as diabetes, high blood pressure, and heart disease. In order to improve your health, you must monitor your portion sizes. But first, we must discuss the difference between a portion size and a serving size. They’re not the same.

A serving size is the amount of food recommended that you eat while a portion is the food that you actually eat. Serving size is generally out of your control as it is predetermined in the literature and by food manufacturers. Portion control on the other hand is 100% within your control because you determine how much to eat.

To help you assess just how much you are eating, I am sharing with you two resource that I created:

Your Hand Your Guide: Also known as the “Zimbabwe Hand Jive “(Woot Woot for my Zimbos out there) this tool uses your hand as a guide for estimating portions
A fun video showing you what 200 calories of African favorite foods look like.(Get ready to be amazed)!
Finally I’m serious about controlling portions.

Here are 7 things you could start doing today to cut down on how much you eat.

1. Eat from a smaller plate: Turns out larger plates trick us into putting more food on our plates
2. Avoid getting seconds. Tell the truth, how many times in the last week did you get a second helping because the food tasted fantastic and not because you were still hungry? Most of the times we add more food to our plates not because we’re hungry but because the food was good and available.
3. Clear away the dishes from the table and stove as soon as possible. It reduces the temptation of eating upon sight of food. Out of sight….out of mind! Right?
4. Eat less processed grains, sugar, salt and/or fatty foods
5. Enjoy more fruits and vegetables, healthy fats, whole grains and lean proteins
6. Share a plate. Remember the communal plate? The one when 2 or more people ate from the same plate? I think that was one of the most brilliant forms of portion control….especially if more than 3 people are eating together.
7. Portion it out. When you eat directly from the package, you eat more. Take a small portion of the food you want to eat and eat it from a bowl.

I want to know. What are some of the challenges you face when it comes to healthy eating and how can I help you solve them? Leave a comment below to let me know.

Here’s to your health!