FACTS ABOUT OVERWEIGHT AND OBESITY

What are overweight and obesity?

Overweight and obesity are defined as abnormal or excessive fat accumulation that may impair health.

Body mass index (BMI) is a simple index of weight-for-height that is commonly used to classify overweight and obesity in adults. It is defined as a person's weight in kilograms divided by the square of his height in meters (kg/m2).

Adults

For adults, WHO defines overweight and obesity as follows:

• overweight is a BMI greater than or equal to 25; and
• obesity is a BMI greater than or equal to 30.

BMI provides the most useful population-level measure of overweight and obesity as it is the same for both sexes and for all ages of adults. However, it should be considered a rough guide because it may not correspond to the same degree of fatness in different individuals.

For children, age needs to be considered when defining overweight and obesity.

Children under 5 years of age

For children under 5 years of age:

• overweight is weight-for-height greater than 2 standard deviations above WHO Child Growth Standards median; and
• obesity is weight-for-height greater than 3 standard deviations above the WHO Child Growth Standards median.

Children aged between 5–19 years

Overweight and obesity are defined as follows for children aged between 5–19 years:

• overweight is BMI-for-age greater than 1 standard deviation above the WHO Growth Reference median; and
• obesity is greater than 2 standard deviations above the WHO Growth Reference median.

Facts about overweight and obesity

Some recent WHO global estimates follow.

• In 2014, more than 1.9 billion adults aged 18 years and older were overweight. Of these over 600 million adults were obese.
• Overall, about 13% of the world’s adult population (11% of men and 15% of women) were obese in 2014.
• In 2014, 39% of adults aged 18 years and over (38% of men and 40% of women) were overweight.
• The worldwide prevalence of obesity more than doubled between 1980 and 2014.

In 2014, an estimated 41 million children under the age of 5 years were overweight or obese. Once considered a high-income country problem, overweight and obesity are now on the rise in low- and middle-income countries, particularly in urban settings. In Africa, the number of children who are overweight or obese has nearly doubled from 5.4 million in 1990 to 10.6 million in 2014. Nearly half of the children under 5 who were overweight or obese in 2014 lived in Asia.

Overweight and obesity are linked to more deaths worldwide than underweight. Globally there are more people who are obese than underweight – this occurs in every region except parts of sub-Saharan Africa and Asia.

What causes obesity and overweight?

The fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories expended. Globally, there has been:

• an increased intake of energy-dense foods that are high in fat; and
• an increase in physical inactivity due to the increasingly sedentary nature of many forms of work, changing modes of transportation, and increasing urbanization.

Changes in dietary and physical activity patterns are often the result of environmental and societal changes associated with development and lack of supportive policies in sectors such as health, agriculture, transport, urban planning, environment, food processing, distribution, marketing, and education.

What are common health consequences of overweight and obesity?

Raised BMI is a major risk factor for noncommunicable diseases such as:

• cardiovascular diseases (mainly heart disease and stroke), which were the leading cause of death in 2012;
• diabetes;
• musculoskeletal disorders (especially osteoarthritis – a highly disabling degenerative disease of the joints);
• some cancers (including endometrial, breast, ovarian, prostate, liver, gallbladder, kidney, and colon).

The risk for these noncommunicable diseases increases, with increases in BMI.

Childhood obesity is associated with a higher chance of obesity, premature death and disability in adulthood. But in addition to increased future risks, obese children experience breathing difficulties, increased risk of fractures, hypertension, early markers of cardiovascular disease, insulin resistance and psychological effects.

Facing a double burden of disease

Many low- and middle-income countries are now facing a "double burden" of disease.

• While these countries continue to deal with the problems of infectious diseases and undernutrition, they are also experiencing a rapid upsurge in noncommunicable disease risk factors such as obesity and overweight, particularly in urban settings.
• It is not uncommon to find undernutrition and obesity co-existing within the same country, the same community and the same household.

Children in low- and middle-income countries are more vulnerable to inadequate pre-natal, infant, and young child nutrition. At the same time, these children are exposed to high-fat, high-sugar, high-salt, energy-dense, and micronutrient-poor foods, which tend to be lower in cost but also lower in nutrient quality. These dietary patterns, in conjunction with lower levels of physical activity, result in sharp increases in childhood obesity while undernutrition issues remain unsolved.

How can overweight and obesity be reduced?

Overweight and obesity, as well as their related noncommunicable diseases, are largely preventable. Supportive environments and communities are fundamental in shaping people’s choices, by making the choice of healthier foods and regular physical activity the easiest choice (the choice that is the most accessible, available and affordable), and therefore preventing overweight and obesity.

At the individual level, people can:

• limit energy intake from total fats and sugars;
• increase consumption of fruit and vegetables, as well as legumes, whole grains and nuts; and
• engage in regular physical activity (60 minutes a day for children and 150 minutes spread through the week for adults).

Individual responsibility can only have its full effect where people have access to a healthy lifestyle. Therefore, at the societal level it is important to support individuals in following the recommendations above, through sustained implementation of evidence based and population based policies that make regular physical activity and healthier dietary choices available, affordable and easily accessible to everyone, particularly to the poorest individuals. An example of such a policy is a tax on sugar sweetened beverages.

The food industry can play a significant role in promoting healthy diets by:

• reducing the fat, sugar and salt content of processed foods;
• ensuring that healthy and nutritious choices are available and affordable to all consumers;
• restricting marketing of foods high in sugars, salt and fats, especially those foods aimed at children and teenagers; and
• ensuring the availability of healthy food choices and supporting regular physical activity practice in the workplace.                                                                      Source: who.int

5 KEYS TO A HEALTHY DIET

Breastfeed babies and young children

                        

• From birth to 6 months of age, feed babies exclusively with breast milk (i.e. give them no other food or drink), and feed them "on demand" (i.e. often as they want, day and night)
• At 6 months of age, introduce a variety of safe and nutritious foods to complement breastfeeding, and continue to breastfeed until babies are 2 years of age or beyond.
• Do not add salt or sugars to foods for babies and young children

Why?
On its own, breast milk provides all the nutrients and fluids that babies need for their first 6 months of healthy growth and development. Exclusively breastfed babies have better resistance against common childhood illnesses such as diarrhoea, respiratory infections and ear infections. In later life, those who were breastfed as infants are less likely to become overweight or obese, or to suffer from noncommunicable diseases, such as diabetes, heart disease and stroke.

Eat a variety of foods 

    Eat a combination of different foods, including staple foods (e.g. cereals such as wheat, barley, rye, maize or rice, or starchy tubers or roots such as potato, yam, taro or cassava), legumes (e.g. lentils, beans), vegetables, fruit and foods from animals sources (e.g. meat, fish, eggs and milk)

Why?
Eating a variety of whole (i.e. unprocessed) and fresh foods every day helps children and adults to obtain the right amounts of essential nutrients. It also helps them to avoid a diet that is high in sugars, fats and salt, which can lead to unhealthy weight gain (i.e. overweight and obesity) and noncommunicable diseases. Eating a healthy, balanced diet is especially important for young children's and development; it also helps older people to have healthier and more active lives.


Eat plenty of vegetables and fruit

•     Eat a wide variety of vegetables and fruit
•     For snacks, choose raw vegetables and fresh fruit, rather than foods that are high in sugars, fats or salt
•     Avoid overcooking vegetables and fruit as this can lead to the loss of important vitamins
•     When using canned or dried vegetables and fruit, choose varieties without added salt and sugars

Why?
Vegetables and fruit are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants. People whose diets are rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer.


Eat moderate amounts of fats and oils

•     Use unsaturated vegetable oils (e.g. olive, soy, sunflower or corn oil) rather than animals fats or oils high in saturated fats (e.g. butter, ghee, lard, coconut and palm oil)
•     Choose white meat (e.g. poultry) and fish, which are generally low in fats, in preference to red meat
•     Eat only limited amounts of processed meats because these are high in fat and salt
•     Where possible, opt for low-fat or reduced'fat versions of milk and dairy products
•     Avoid processed, baked and fried foods that contain industrially produced trans-fat

Why?
Fats and oils are concentrated sources of energy, and eating too much fat, particularly the wrong kinds of fat, can be harmful to health. For example, people who eat too much saturated fat and trans-fat are at higher risk of heart disease and stroke. Trans-fat may occur naturally in certain meat and milk products, but the industrially produced trans-fat (e.g. partially hydrogenated oils) present in various processed foods is the main source.

Eat less salt and sugars

•     When cooking and preparing foods, limit the amount of salt and high-sodium condiments (e.g. soy sauce and fish sauce)
•     Avoid foods (e.g. snacks), that are high in salt and sugars
•     Limit intake of soft drinks or soda and other drinks that are high in sugars (e.g. fruit juices, cordials and syrups, flavoured milks and yogurt drinks)
•     Choose fresh fruits instead of sweet snacks such as cookies, cakes and chocolate

Why?
People whose diets are high in sodium (including salt) have a greater risk of high blood pressure, which can increase their risk of heart disease and stroke. Similarly, those whose diets are high in sugars have a greater risk of becoming overweight or obese, and an increased risk of tooth decay. People who reduce the amount of sugars in their diet may also reduce their risk of noncommunicable diseases such as heart disease and stroke.

HOW TO PREPARE NUTRITIOUS TIGER NUT JUICE /MILK (KUNU AYA IN HAUSA)

INGREDIENTS FOR MAKING TIGER NUT JUICE/MILK 

Washed Tiger nuts 

Clean water

Dates or Dabino as sweetener

Tiger juice.  http://mercynutritioncorner.blogspots.com

Coconuts

Ginger (optional) 

Materials used

Kitchen blender 

Cloth sieve

Bowl

Kitchen knife 

Directions for making Tiger Nut Milk

Wash hand thoroughly with soap and water to avoid contamination. 

    Pour the nuts inside a bowl and soak in a generous quantity of cold water overnight Keep it in the fridge for the duration of the soaking so that the nuts do not ferment. Most tiger nuts sold in Nigeria are fresh and well hydrated so you'll only need to soak those ones for a few hours or overnight.

    After the soaking, wash the nuts very well and sort out the bad ones.

    Put them in your kitchen blender and pour just enough water to help the blades move. We need to make this milk as concentrated and tasty as possible, you can add more water later if you wish.

    At this time you can add other ingredients: coconut, dates/dabino, ginger and blend them together. The natural taste of Tiger Nut Milk is so great, you do not want to alter it at all.

    After blending, use a chiffon cloth sieve to separate the chaff from the drink. 

    Press the sieve to make sure you squeeze out all the milk from the chaff.

    Put the dry chaff back in the blender, add more water and blend again. Then strain with the chiffon cloth Sieve

    Repeat the process till all the milk has been extracted (it is advice you do this 2 times to avoid having a watery milk) 

    Pour the extracted milk into bottles and store in the fridge for up to 3 days. It should last longer in the freezer.  

NOTE : tiger nut juice/milk is best enjoyed when chilled. Stay healthy

GINGER- NUTRITIONAL PROFILE

You must have read thousands of fat

Image showing ginger tea and Root

burning recipes online, but there is one that really works and possesses incredible health benefits as well. Ginger water can improve your overall health besides melting your fat on your hips, thighs and waist, it reduces pains during menstruation and you can easily prepare it every day at home!

This amazing refreshing beverage will detoxify your body and burn fat in no time. Here’s how to prepare it:

Ingredients

    Thin slices of ginger root
    1.5 l. of water
    Lemon (optional)

Preparation

Bring the water to a boil, then add the ginger slices and cook on low heat for 15 minutes. Afterwards, remove the mixture from heat and leave it to cool down, then strain the liquid and the drink is ready.

Ginger water health benefits

Regulates cholesterol

High cholesterol levels and obesity are associated with several types of cancers and heart disease, but ginger water can effectively bring your cholesterol levels down and prevent fatal diseases from occurring. The drink will also reduce your blood pressure and thin your blood, making it a great natural remedy for hypertension or blood clots.

Nausea
Chewing raw ginger or drinking ginger tea is a common home remedy for nausea
Ginger tea can help relieve nausea and aid cold recovery.
Pregnant women experiencing morning sickness can safely use ginger to relieve nausea and vomiting, often in the form of ginger lozenges or candies.

Anti-inflammatory agent

Ginger water can relieve inflammation, joint pain and swelling caused by conditions such as rheumatism or osteoarthritis. According to an article published in the Journal of Medicinal Food, ginger is an amazing anti-inflammatory agent which can reduce inflammation in every part of the body.

Powerful antioxidant

Ginger is rich in antioxidants which can fight free radicals in the body. The damage free radicals do to cells is often the cause of cancer and other diseases.

Anti-cancer agent

Ginger water is very effective in preventing cancer development, which is due to its powerful anti-inflammatory and antioxidant properties.

DATES AND YOUR HEALTH

Image showing dates 

Dates or Dabino as popularly called in the northern parts of Nigeria aren’t exactly a nutritional powerhouse when compared to some other foods like kiwi or sesame seeds, but the fruit does still offer numerous health benefits along with great taste. Here are some health benefits of dates.

    1. Promoting Digestive Health, Relieving Constipation – Fiber is essential for promoting colon health and making for regular bowel movements. The insoluble and soluble fiber found in dates help to clean out the gastrointestinal system, allowing the colon to work at greater levels of efficiency. Some other benefits relating to fiber and colon health are reduced risks of colitis, colon cancer, and hemorrhoids. (Dates could even be coupled with other home remedies for hemorrhoids.)

    2. Boosting Heart Health – In addition to promoting colon health, fiber is also known to boost heart health.

    3. Anti-Inflammatory – Dates are rich in magnesium – a mineral known for its anti-inflammatory benefits. One study found that “inflammatory indicators in the body such as CRP (C-reactive protein), TNF (tumor necrosis factor alpha), and IL6 (interleukin 6) were all reduced when magnesium intake was increased.” Further, inflammation in the arterial walls was also reduced with magnesium intake. Based on magnesium’s anti-inflammatory properties and the findings of this study, magnesium can effectively reduce the risk of cardiovascular disease, arthritis, Alzheimer’s disease, and other inflammation-related health ailments.

    4. Reduced Blood Pressure – Magnesium has been shown to help lower blood pressure, dates are full of the mineral. Additionally, potassium is another mineral in dates that has several functions within the body, aiding with the proper workings of the heart and helping to reduce blood pressure.

    5. Reduced Stroke Risk – After evaluating 7 studies published over a 14 year time period, researchers found stroke risk was reduced by 9% for every every 100 milligrams of magnesium a person consumes per day. The research can be found in the American Journal of Clinical Nutrition.

    6. A Healthy Pregnancy and Delivery – Further adding to the health benefits of dates, one study performed by researchers at the University of Science and Technology set out to discover how the date fruit impacted labor parameters and delivery outcomes. After studying 69 women for a year and 1 month, the researchers found that “the consumption of date fruit in the last 4 weeks before labour significantly reduced the need for induction and augmentation of labour, and produced a more favourable, but non-significant, delivery outcome. The results warrant a randomised controlled trial.”

    7. Boosting Brain Health – Some studies, such as one found in JAMA Internal Medicine, found that sufficient vitamin B6 levels are associated with improved brain performance and better test scores.

A Summary of Dates Health Benefits: Dates are Great for:

    Weight loss
    Relieving constipation, supporting regular bowel movements
    Promoting heart health, reducing heart disease risk
    Diarrhea
    Iron-deficiency anemia
    Reducing blood pressure
    Impotence
    Promoting respiratory and digestive health
    Pregnancy deliveries
    Hemorrhoid prevention
    Chronic conditions such as arthritis
    Reducing colitis risk
    Preventing colon cancer

Remember to share all of the health benefits of dates with your friends and family!

HEALTH BENEFITS OF TIGER NUTS.

Tiger nuts popularly called aya in Hausa language, ofio in Yoruba or chufas in Spanish are a highly

Image showing Tiger nuts 

nutritious plant food with a high energy content (starch, fats, sugars and proteins). These small, round tubers (either fresh or dried) are rich in minerals such as phosphorous, potassium and vitamins E and C.

Tiger nuts are very healthy as they help to prevent heart attacks, thrombosis and activate blood circulation. Due to the high contents of soluble glucose, they prevent cancer and lately some investigators have discovered that they reduce the risk of suffering colon cancer. The very high fibre content combined with a delicious taste, make them ideal for healthy eating.

High fiber content

The tiger nut has a higher fiber content than the oat bran, the cabbage, the carrot, plums and the Chia seeds. The fiber content helps to prevent constipation and acts as an appetite suppressant, which helps us to control our body weight.

Has the same benefits for the heart as the olive oil

Cardiologists recommend eating non saturated fats or vegetable fats and the tiger nut has a lipid profile which is very similar to the olive oil, which is considered one of the healthiest oils.
One of the best natural magnesium sources available
With only 100 gr. of tiger nuts, your body gets 13% to 17% of the daily recommended dose of magnesium. This mineral stays active in the body and participates in more than 300 biochemical reactions of our organism.

Helps to control blood pressure

It’s high content of amino acid arginine helps the body make nitric oxide which keeps our blood vessels dilated and have a normal blood flow.

Can help to prevent cancer and heart diseases

The tiger nuts is a source of Vitamin E that protects the body from the creation of harmful free radicals which are responsible for the death of the body cells. This fact, combined with a high content of oleic acid, has demonstrated that it reduces the risk of heart diseases.
Gives the body more potassium than a banana
Eating 25 tiger nuts gives the body 139 mg. of potassium, being this the same level as a potato or an avocado and exceeding the potassium levels of a banana. This mineral helps the cells and organs to work correctly. It also regulates the muscle contractions, which helps digestion.

Source of non-animal protein

The proteins are fundamental for the human body. Different studies have demonstrated that the Chufas have a content of proteins which is 8% higher than wholemeal wheat. Also the Tigernuts have more amino acids than standards of the World Health Organisation for proteins.

Helps to control diabetes

The high non soluble fiber contents of the tiger nuts help the diabetics to regulate their sugar levels in the bood. Recent studies have demonstrated that the fiber doesn’t elevate the sugar levels in the blood as the carbohydrates.
The tiger nuts milk is a perfect substitute of animal milk
It's very easy to make your own tiger nuts milk with cooking equipment that can be found in every kitchen. Together with a few chufas we can prepare a vegetable milk, that is healthy, without lactose and rich in calcium, vitamin C and E.

Tiger nut oil is used in the cosmetic industry. As an anti-oxidant (because of its high content in vitamin E) it helps slow down the ageing of the body cells. It favours the elasticity of the skin and reduces skin wrinkles.

It supplies the body with enough quantity of Vitamin E, very essential for fertility in both men and women.

WHAT YOU DON'T KNOW ABOUT WALNUTS

Walnuts belong to the tree nut family, along with Brazil nuts, cashews, hazelnuts,

Image showing Walnuts 

macadamia nuts, pecans, pine nuts, and pistachios. Each has its own unique nutritional profile.

    One-quarter cup of walnuts, for instance, provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin. Some of the most exciting research about walnuts includes:

    Cancer-Fighting Properties
Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well. In one study, mice that ate the human equivalent of 2.4 ounces of whole walnuts for 18 weeks had significantly smaller and slower-growing prostate tumors compared to the control group that consumed the same amount of fat but from other sources.
Overall the whole walnut diet reduced prostate cancer growth by 30 to 40 percent. According to another study on mice, the human equivalent of just two handfuls of walnuts a day cut breast cancer risk in half, and slowed tumor growth by 50 percent as well.

    Heart Health
Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors.
If you struggle with herpes, you may want to avoid or limit walnuts, as high levels of arginine can deplete the amino acid lysine, which can trigger herpes recurrences.
Walnuts also contain the plant-based omega-3 fat alpha-linolenic acid (ALA), which is anti-inflammatory and may prevent the formation of pathological blood clots. Research shows that people who eat a diet high in ALA are less likely to have a fatal heart attack and have a nearly 50 percent lower risk of sudden cardiac death.
 Eating just four walnuts a day has been shown to significantly raise blood levels of heart-healthy ALA, and walnut consumption supports healthful cholesterol levels.
Separate research showed that eating just one ounce of walnuts a day may decrease cardiovascular risk, and among those at high cardiovascular risk, increased frequency of nut consumption significantly lowers the risk of death.

     Rare and Powerful Antioxidants
Antioxidants are crucial to your health, as they are believed to help control how fast you age by combating free radicals, which are at the heart of age-related deterioration.
Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods. This includes the quinone juglone, the tannin tellimagrandin, and the flavonol morin.
Walnuts contain antioxidants that are so powerful at free-radical scavenging that researchers called them "remarkable," and research has shown that walnut polyphenols may help prevent chemically-induced liver damage.

        In another study, researchers found that nuts, especially walnuts, have potent antioxidant powers. Walnut polyphenols had the best efficacy among the nuts tested and also the highest lipoprotein-bound antioxidant activity. The researchers concluded:

            "Nuts are high in polyphenol antioxidants which by binding to lipoproteins would inhibit oxidative processes that lead to atherosclerosis in vivo. In human supplementation studies nuts have been shown to improve the lipid profile, increase endothelial function and reduce inflammation, all without causing weight gain."

    Weight Control
 Adding healthful amounts of nuts such as walnuts to your diet can help you to maintain your ideal weight over time. In one review of 31 trials, those whose diets included extra nuts or nuts substituted for other foods lost about 1.4 extra pounds and half an inch from their waists. Eating walnuts is also associated with increased satiety after just three days.

    Improved Reproductive Health in Men  One of the lesser-known benefits of walnuts is their impact on male fertility. Among men who consume a Western-style diet, adding 75 grams (a bit over one-half cup) of walnuts daily significantly improved sperm quality, including vitality, motility, and morphology.

    Brain Health
Walnuts contain a number of neuroprotective compounds, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Research shows walnut consumption may support brain health, including increasing inferential reasoning in young adults.

One study also found that consuming high-antioxidant foods like walnuts "can decrease the enhanced vulnerability to oxidative stress that occurs in aging," "increase health span," and also "enhance cognitive and motor function in aging."

     Diabetes
The beneficial dietary fat in walnuts has been shown to improve metabolic parameters in people with type 2 diabetes. Overweight adults with type 2 diabetes who ate one-quarter cup of walnuts daily had significant reductions in fasting insulin levels compared to those who did not, and the benefit was achieved in the first three months.

Why You Should Eat the Walnut Skin

    The outermost layer of a shelled walnut – the whitish, flaky (or sometimes waxy) part – has a bitter flavor, but resist the urge to remove it. It's thought that up to 90 percent of the antioxidants in walnuts are found in the skin, making it one of the healthiest parts to consume. To increase the positive impacts on your health, look for nuts that are organic and raw, not irradiated or pasteurized.

    Furthermore, be aware that walnuts are highly perishable and their healthful fats easily damaged. If you're purchasing shelled walnuts in bulk, avoid those that appear shriveled or smell rancid, or that you cannot verify are fresh. Walnuts should be stored in an airtight container in your refrigerator or freezer, whether they are shelled or unshelled. Walnuts are great as a quick snack, but if you're not a fan of their flavor, you can still get their therapeutic benefits by blending them into smoothies. Or you can try one of the other healthful nuts available.
 You can further improve the quality of walnuts by soaking them in water overnight, which will tend to lower some of the enzyme inhibitors and phytic acid. After soaking, you can dehydrate them at low temperature of around 105 to 110 degrees Fahrenheit until they are crispy again, as they are far more palatable when they are crunchy.