Emediong Ukpong

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Emediong Ukpong I am very passionate about helping people make informed and healthy food choices.

04/03/2024

Do you know that food is the cause and also the cure of many diseases in our present time?

You will agree with me that in the days of old, many of the known illnesses and diseases we're battling weren't their problem. What now is changing?

Of course, you know the answer to that question. We're in a fast-changing world, everything is evolving including the food we eat.

Processed foods are more available to us now. Shawarma and pizza are what we can order at the snap of our fingers, what of ice cream and barbecue? That's our daily meal.

Noodles and every other processed food are now household names.

Now, while it's not bad to eat any of the above-mentioned foods, how often do you take them? That's the biggest question.

To every food item you're taking, do you even mind checking what they're made of?

No, I'm not here to condemn you. I'm just here to enlighten you, we all know that information is power. If you know more, you will do better.

Dear brothers and sisters, I know there's hardship and Sapa but try not to make it a habit of eating many of these processed and highly refined foods. Watch your steps each time you visit a big eatery to order two turkey legs. Most of them have a lot of additives, coloring, and flavoring that are harmful.

How about the red meat you can't do without eating every day?
Let's talk about that one tomorrow.

Today's just to let you know that food is the cause and also the cure for many known and unknown illnesses and diseases we're battling currently.

Happy new week


03/03/2024

Happy Sunday y'all ❣️❣️

17/02/2024

As a lady, it is very necessary to always meet your daily folic acid need and not wait until you get pregnant. I'll talk explicitly on this in my next post.



ARE EGGS REALLY BAD FOR YOUR CHOLESTEROL?Do you know that eating cholesterol doesn't necessarily lead to a high blood ch...
10/02/2024

ARE EGGS REALLY BAD FOR YOUR CHOLESTEROL?

Do you know that eating cholesterol doesn't necessarily lead to a high blood cholesterol?

Yes, it's true! Dietary cholesterol and blood cholesterol are actually two different things. The two types of cholesterol are not directly related and as a matter of fact, only about 10-15% of the cholesterol in our blood comes from the food we eat. The rest is produced by the liver. Now I know you're asking lots of questions already, just be calm and let me take you through this 😊

When we eat foods that contain cholesterol, it passes through our digestive system and reaches the small intestine. In the small intestine, the cholesterol comes into contact with bile acids, which are released by the liver. These bile acids form a barrier that prevents the cholesterol from being absorbed by the body. Only a small amount of cholesterol is able to cross this barrier and enter the bloodstream.

For people who have extremely high levels of dietary cholesterol, it can have a more significant impact on blood cholesterol levels. However, for most people, the effect is not as pronounced. Meanwhile you also you need to know that there are other factors that play a role in blood cholesterol levels, including genetics, body weight, physical activity, and other aspects of diet.

So there are a few reasons why eating eggs doesn't increase cholesterol levels as much as you might think. First, only a small amount of the cholesterol in eggs is actually absorbed by the body. Second, the body produces its own cholesterol, so the amount of cholesterol in your diet doesn't always translate to your blood cholesterol levels. And finally, eating eggs is associated with other health benefits, like improved insulin sensitivity and better eye health. So, overall, eggs are a healthy and nutritious food😊

So you see, while it's always a good idea to eat a balanced diet, it's not necessarily the case that a high-cholesterol diet will automatically lead to high blood cholesterol level.



07/02/2024

Funny how y'all think that faecal oral transmission is impossible when you barely wash your hands properly after using the toilet.

05/02/2024

As nutritionists/dieticians, we have no intentions of making your eating life boring and unexciting, how do you intend to do the things we tell you if you think of us this way🤲😂

Let's have a positive mindset guys if we must do it right ??


01/02/2024

Use different chopping boards for your raw and cooked meats. Stop introducing microorganisms to your already cooked meats.

WHY PEOPLE EAT MORE WHEN THEY ARE DEPRESSEDPeople often say they find themselves eating more when they are served 'break...
31/01/2024

WHY PEOPLE EAT MORE WHEN THEY ARE DEPRESSED

People often say they find themselves eating more when they are served 'breakfast', worried, anxious, frustrated, tired etc and so in this post, I'll be addressing the simple question y'all ask yourselves if you happen to find yourself in this category, what's the relationship between human emotions and food?

First of all, I need to establish the fact that one of the functions of food besides physiological and social functions, is psychological function. Which simply means that food could be used as a reward or punishment, to relieve stress, to control emotions, to relieve anxiety and frustrations, the list goes on and on.

Give a tired or frustrated John some good food and you'll be shocked at his abrupt transitioning into a better mood or tell Precious she won't be served the goodness you just cooked untill she finishes her chores and watch that laziness flee from her in such great speed. It's a simple mind thing 😊
These things seem very common and natural to us and yeah.. that's how they're meant to be😊

So back to the original question, people often turn to food as a way to cope with difficult emotions, like sadness, exhaustion, or anxiety. This is known as emotional eating. When we're feeling down, food can provide us with a temporary feeling of pleasure and satisfaction, which helps to distract us from our negative feelings.

Often times also when we're tired or stressed, we feel lazy to prepare healthy meals or make good food choices and so we'd naturally settle for junks which of course provides you with empty calories and gets us hungry again within short intervals.

Also during a fatigued state, the body produces more of the stress hormone, cortisol, which can lead to increased appetite and cravings for high sugar and high fat foods and some antidepressants can actually lead to increased appetite as well.

However, you need to note that emotional eating can actually make us feel worse in the long run, leading to weight gain and other health problems.

So just in case you are served 'breakfast', regardless of if it's hot or cold 😁 instead of killing yourself with food, you just might decide to find healthy ways to cope with it by indulging in stuffs like exercising, journaling, or even talking to a friend. I hope this helps 😊



29/01/2024

The colour of an egg's shell does not in anyway determine it's nutritional content. Egg na egg🥰

AFTER EATING, SIT DOWN AT ONE PLACE!!!You see the above statement, I got tired of hearing it as a child. I naturally wou...
29/01/2024

AFTER EATING, SIT DOWN AT ONE PLACE!!!

You see the above statement, I got tired of hearing it as a child. I naturally wouldn't sit at one place so it didn't matter to me whether I just finished eating or not and you see those few minutes of staying idly after eating, I'd describe it as 'miserable' back then😂

I'm no longer that hyperactive anyways, I'm now a complete reverse and can stay at a fixed position and won't feel the urge to walk or run around. I guess I've grown 😌

Anyways I came to understand that my parents were watching out for me, they understood that the different 'acrobatics' I usually displayed then were capable of getting me choked and they simply couldn't afford that 😊

However, I am of the school of thought that one should not sit still after eating and here's why;

As much as I'm not encouraging indulging in strenuous exercises after eating, you need to understand that engaging in some light exercises after eating can be very beneficial.

A simple exercise like taking a light walk or even engaging in a yoga session can aid digestion and relieve you of any discomfort that comes with indigestion.

How can you swallow some gracious amounts of eba or fufu with egusi and then go to bed immediately afterwards, like who does that?😂

Besides aiding in digestion, it can also help to stabilize blood sugar levels. Let's assume you just finished eating right and your body has just broken down the foods to the simplest forms to be absorbed and utilized, indulging in light exercises will help increase your insulin sensitivity and insulin is the hormone that helps regulate blood sugar levels.

They'll also be a rapid uptake of glucose by your muscles and your stress hormone, cortisol, will also be reduced.

So you'll be doing your self a great service if you could just indulge in some 'light' physical activities when you're done eating rather than just go to bed or just relax on a chair, emphasis on light please 😂😂😂 don't go gyming or doing marathon please because you'd be abusing this information by doing so🤲 shebi you've heard?



Overweight no be oppressionI know you'd be wondering what I mean by this topic,😂😂 well I admit I did that with all inten...
27/01/2024

Overweight no be oppression

I know you'd be wondering what I mean by this topic,😂😂 well I admit I did that with all intentionality because in the spirit of this year's slogan, we no dey gree for anybody.

My beautiful people, you really do not have to gain unnecessary weight simply because you want to prove a point especially when it is at your detriment. Like who really cares?😌

The other time I met a little girl who was obviously struggling to do the most natural thing as breathing because the parents wanted their money to 'show' very well in their kids and so they thought some extra calories would do the work.

Evidence of good living does not mean extra weight or even protruding stomach for most men😂😂 in fact, maintaining a good and healthy weight should be one of your nutritional new year resolutions for this year in case you haven't done that already. The fact is, it's quite easier gaining some extra pounds than shedding it off.

Unhealthy weight gain makes you vulnerable to some health conditions like heart disease, stroke, type 2 diabetes, certain types of cancer, high blood pressure and osteoarthritis.
Know that you are not oppressing anybody my dear and on the long run, you'd bear the consequences if you decide not to stop even after reading this.

So why not eat healthy, exercise regularly and just live your best life.



JUSTICE FOR OUR NATURAL INGREDIENTSI remember during one of our practical classes where we were asked to make a low sodi...
26/01/2024

JUSTICE FOR OUR NATURAL INGREDIENTS

I remember during one of our practical classes where we were asked to make a low sodium diet. A low-sodium diet is simply a modified form of diet that contains little amount of sodium and is usually recommended for people suffering from oedema, hypertension, liver disease, heart disease etc. So if an average sodium intake of 2300mg is recommended daily, a low sodium diet will imply an average intake of 1500mg daily(could be less). This target may then be splitted into the different courses of meal such as breakfast, lunch and dinner.

We were asked to prepare rice with tomatoes sauce for a lunch and so that meant we were going to have to boil our rice without salt and also calculate the amount of sodium contents in the ingredients we used for the sauce to make sure it didn't exceed our target amount.

It was really a fun and interesting exercise and I was particularly curious about seeing how this meal was going to turn out because when I looked at our table, there was no single processed spices. Also the fact that we were weighing the quantities of what we used and at the same time recording them also meant we could not pull a quick one on our lecturer because she'd definitely find out🙆😂

We used lime to boil our rice instead of salts and for the sauce, we used natural ingredients like fresh tomatoes, ginger, garlic, onions, Curry leaf, green peas, carrots, rosemary etc in measured quantities. I know you were expecting to see a pinch of salt but there wasn't any 😂

When the meal was ready and we finished with our presentation, normal me I no rush am because how do I explain what I was about to eat.... when I eventually did, to my greatest surprise, it tasted realllly good!!!😊 So a perfect blend of these natural ingredients could give such an amazing taste and yet they've been so underrated, I thought within myself 😂

Please let's make the most out of our natural herbs and spices in our meal preparations. Our utazi, scent leaf, iru, uyayak, ginger, garlic, cloves, hospital is too far etc have a way of bringing out the natural taste of foods.

You don't need that much maggi in your beans because it already has that natural taste. Rather, all you need to do is add some of the natural spices and by so doing, you won't only be enjoying the natural taste of your foods, but you'd be effortlessly reducing your sodium intake.



STOP DRINKING RAW EGGSI know most of you don't want to hear this but you really need to stop drinking raw eggs in a bid ...
25/01/2024

STOP DRINKING RAW EGGS

I know most of you don't want to hear this but you really need to stop drinking raw eggs in a bid to get all it's nutritive contents. You see that 'combine raw egg with this to have blood'? It needs to stop this year. There's no such thing and it's not everything you hear that you must do biko😂

Asides the fact that raw eggs taste very terribly and most of you can't even stand it but would still take it regardless because someone asked you to, you need to understand that at it's raw state, there are some microorganisms you'd naturally find in them. Salmonella is one of the bacteria found in raw eggs and can lead to food poisoning.

Cooking your eggs does not only destroy heat sensitive microorganisms but also makes it more digestible and tasty for consumption. 😊

Raw eggs also contain avidin, a substance that binds to biotin making it biologically unavailable in the body. Which means if you have a habit of consuming raw eggs, biotin deficiency is inevitable and you'd start experiencing symptoms such as hair loss, skin problems and seizures in extreme situations.

Choline is also found in raw eggs and a buildup in the body can be life-threatening especially for people with liver or kidney diseases.

So you want to do raw eggs, you might want to do raw for every other food ingredients as well or what do you think? 😂😂



IS FAT REALLY BAD FOR YOU?Let me quickly ask, do you think all fats are bad for you? Because I get to hear lots of peopl...
25/01/2024

IS FAT REALLY BAD FOR YOU?

Let me quickly ask, do you think all fats are bad for you? Because I get to hear lots of people say that all fat is bad for health and that a low-fat diet is always the healthiest option. How true is this?🤔🤔

Well, here's the fact, not all fat is bad - there are actually "good" fats that are essential for your health. These "good" fats are found in foods like your nuts, avocadoes, seeds, olive oil, fish etc. These fats are termed good fats because they help reduce bad cholesterol which will help reduce the effect of heart diseases and stroke, they help control blood sugar levels and some of them may even have anti inflammatory properties as well as other nutrients benefits.
But is there really a thing like bad fat?

Yes!! And these are the trans fats and saturated fats. They're the kinds of fat found in your processed foods like chips, crackers, butter, lard, fatty meat, some magarines and vegetable shortenings etc. These fats are unhealthy and increases your bad cholesterol, predisposing you to heart diseases, stroke, type 2 diabetes and maybe associated with other health conditions like obesity, Alzheimer's disease. Therefore a moderate and limited intake of these fats is always advised.

So you can see that as much as it is important for you to be concerned about your overall fat intake, it is actually even more important to focus on eating the right kind of fats.



10 POPULAR FOOD IN NIGERIA AND THEIR BENEFITS
24/01/2024

10 POPULAR FOOD IN NIGERIA AND THEIR BENEFITS

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