2022

Integrating Nutrition and Agriculture

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The biggest threat to the health and well-being of humanity right now is the global climate change crisis. No one is immune to the detrimental effects of climate change, from people in the low-income cohort to the high-income earning ones. Climate change is impacting the health of many in a myriad of ways, like disrupting food systems, causing food and water-borne diseases, and many other health infirmities.

I firmly believe in changing the world one family unit at a time. Embracing the concept of having a nutrition garden in every family despite the space available will help achieve zero hunger and promote good health and well-being for the entire family. Therefore, integrating agriculture and nutrition in this context will curb the immediate issue of malnutrition and any nutrient deficiencies in the family.

Using readily available indigenous foods and embracing diversified agriculture can promote the availability of diverse nutritious diets in a family unit. Growing a nutrition-based kitchen garden is essential to reduce malnutrition and deficiencies in the family.

WHAT IS A NUTRITION-KITCHEN GARDEN?

A nutrition Kitchen garden here only grows fruits and vegetables with exceptionally high levels of essential nutrients. Therefore, a smaller area is needed to produce the minerals and vitamins without wasting space, water, workforce, or money on expensive garden structures like greenhouses.

The kind of foods that practical Nutrition consultants recommend to be in the nutrition gardens
Include:

Leafy Vegetables

Vegetables like spinach, cabbages, kale, and other indigenous green leafy vegetables. These will maximize the consumption of vitamins and essential nutrients in the family unit.

Legumes which include peas and beans an excellent source of protein and fiber.

Root Crops Like carrots, sweet potatoes, and onions are good sources of beta-carotene and fiber

Crop Rotation

Crop rotation helps maintain the soil’s health and increase the yield from the nutrition kitchen garden. The kind of crop rotation recommended in the nutrition garden involves planting Leafy crops after a Legume crop because they need more nitrogen to grow large leaves.

 Legume Crops produce much extra nitrogen that can be plowed back into the soil after the peas and beans are harvested.

Root Crops grow better when there is less nitrogen in the soil. Therefore after leafy crops, which remove nitrogen from the soil, plant root crops. If well adhered to, this concept of crop rotation will yield a bountiful, nutritious harvest for the family.

Contact us via info@practicalnutritionconsultants.org for booking, training, and consultation on nutrition garden setup and maintenance.

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Unhealthy ways of weight loss

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Rapid weight loss or crash dieting can lead to nutrient deficiencies, muscle loss, and other health problems, whereas a slow and steady approach to weight loss can help preserve muscle mass and maintain good health.

Healthy weight loss involves making sustainable lifestyle changes rather than relying on fad diets or quick fixes, which can be harmful and ineffective in the long term.

The following are some of the unhealthy ways to lose weight.

1. Skipping meals

Skipping meals, especially breakfast, can cause one to overeat later in the day and interfere with weight loss efforts.

2. Cutting out certain food groups 

Carbohydrates are the major food group that is the primary source of energy and dietary fiber. Omitting them from the diet denies one of these essential nutrients needed for growth and development.

3. Only drinking weight loss shakes. 

Protein shakes can be great for breakfast and lunch giving us energy for the day ahead, but you cannot rely solely on these; moreover, diet shakes are not medically proven.

4. Over-exercising

Being more active is certainly beneficial if you are trying to lose weight, but you need to know when to stop.

5. Working out on an empty stomach 

It is counterproductive to work out on an empty stomach. The body tends to burn fat and muscle for energy, which may result in fatigue, dizziness, and low blood sugar. If this is sustained for a long time, it can result in low immunity, mood fluctuations, and vitamin deficiencies.

6. Being restrictive/ Fasting

While fasting may result in short-term weight loss, it is not a healthy or sustainable way to lose weight. Fasting can cause nutrient deficiencies and disrupt your metabolism.

7. Sticking to a liquid diet 

Consuming food in pure liquid form, whether it be soups or juices, is not a sustainable long-term way of losing weight.

8. Taking supplements without medical approval 

A lot of food supplements for weight loss are not effective.

9. Undereating or starving

Starving can prevent your body from functioning normally because it lacks the vital nutrients needed for optimal health.

Here at Practical Nutrition Consultants, we believe that anyone can achieve their desired body weight if they believe in themselves and work wholeheartedly towards attaining a healthy and fit body. Join our Weight loss for mums group and let’s walk the fitness journey together.

Reach us at info@practicalnutritionconsultants.org

Phone: +254114112540

Get In Touch

Please feel free to reach out for consultations or business engagements

Call Us

+254 114112540

Schedule Appointment

15 Minutes Free Consultation

Email Us

info@practicalnutritionconsultants.org

Facebook Whatsapp Envelope

5 Frequently Asked Questions on Weight Loss

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1. What is the best way to lose weight fast?

There are many factors that determine the rate at which one loses body weight.  Gender, body type, genetics, current fitness status as well as age are some of these factors. Weight loss requires a lot of discipline, resilience, determination, willpower, and consistency. People who are thin and skinny normally referred to as ectomorphs tend to lose weight fast due to their fast metabolism.

On the other hand, people who are muscular with some fat also referred to as mesomorphs and Endomorph the ones who have lots of fat and struggle to lose normally have to put in a lot of effort to lose weight. Therefore, with an understanding of these factors, one can create a weight loss plan with the help of a nutritionist incorporating exercise and diet and stick to the plan till one reaches their target.

2. The best thing to drink to lose belly fat?

Unfortunately, there are no magic drinks to help lose belly fat which is a pain in the neck for so many people. The only practical and sustainable way to lose belly fat is by following the right diet plan and exercise.

3. What foods should I eat to lose belly fat fast?

First of all, totally avoid sugar, starchy carbs, fast foods, and junk. Eat lots of high-fiber foods, vegetables, good fat foods, and high protein.

4. Can I slim fast without exercise?

Yes, you can. By following certain strict diets and fasting you can slim but only for some time because it’s not sustainable. To increase the metabolism to burn fat, diet alone cannot help without being combined with exercise.

5. How long before I see results from exercise and diet?

As stated earlier, the rate of weight loss depends entirely on the current position in fitness, body type, and one’s genetics.  

Here at Practical Nutrition Consultants, we believe that anyone can achieve their desired body weight if they believe in themselves and work wholeheartedly towards attaining a healthy and fit body. Join our Weight loss for mums group and let’s walk the fitness journey together.

Reach us at info@practicalnutritionconsultants.org

Phone: +254114112540

10 Effective Ways of Losing Baby Fat

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Achieving a healthy post-baby weight can be a real struggle. Adjusting to a new routine of caring for a newborn and recovering from childbirth is stressful. However, returning to a healthy weight after delivery is essential to avoid any health complications that arise from being overweight.

Consequences of keeping on some extra weight after pregnancy

 . Increased risk of being overweight

  . Heightened risk of Diabetes and heart disease

  . Greater risk of complications during pregnancy

  . Higher health risks for women with gestational Diabetes

What to do to lose the weight

1. Avoid Crash Diet

Crash diets are very low-calorie diets that aim to make you lose a large amount of weight in the shortest amount of time possible after delivering a baby. Crash diets are not recommended as they derive the body the calories and good nutrition needed.

2. Breastfeed if possible

Breastfeeding has many benefits for both mother and child; it may make weight loss more difficult in the first three months postpartum, but it may help you lose weight later.

3. Monitor your calorie intake

Low-calorie diets are not recommended, particularly for breastfeeding mothers; however, decreasing your intake by about 500 calories per day is generally safe and will help you lose about 1 pound (0.5kg) per week.

4. Eat foods high in fiber

Soluble fiber may help with weight loss by increasing feelings of fullness and regulating appetite hormones.

5. Stock up on healthy proteins

Protein supports weight loss by boosting your metabolism, increasing feelings of fullness, and regulating appetite hormones.

6. Eating Healthy Snacks

Keep healthy foods like fruits, vegetables, nuts, and yogurt at home and easily accessible store unhealthy food out of sight or don’t keep them in the house.

7. Avoid alcohol

Avoid alcohol if you want to lose weight because it provides extra empty calories.

8. Get moving

Aerobic exercise has many significant health benefits exercise at any level of intensity combined with a healthy eating plan makes for an effective weight loss method.

9. Drink Enough Water

Drinking water boosts your metabolism and aids weight loss; staying hydrated during breastfeeding and taking at least eight glasses of water a day is essential.

10. Get Enough Sleep

Poor sleep can negatively impact your weight loss efforts; although it is difficult with a newborn, try to get as much sleep as possible and ask for help when needed.

Reach us at info@practicalnutritionconsultants.org and let us walk with you on this journey of motherhood.

Homemade Remedy for Tonsilitis

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Before we learn about the homemade remedy for Tonsillitis, let us first understand the problem.

There are two oval-shaped glands called tonsils that sit at the back of our throat, and their primary purpose is to fight off viruses and bacteria that enter the body through the mouth and nose.

When they become inflamed, we then say one has Tonsillitis. Viruses are the leading cause of Tonsillitis, although bacteria play a role too in inflammation in about 15-30% of cases.

Tonsillitis can affect everyone, but children are the main culprits.

Signs and symptoms of Tonsilitis

  • Pain in the throat when swallowing
  • Sore throat
  • Fever
  •  Hoarse voice
  • Bad breath
  •  Ear pain
  • Stiff neck
  • Chills

If Tonsillitis results from a virus, usually, it is a mild case and doesn’t necessarily require treatment. In this case, some homemade remedies that I will expound on in this article heal them. On the other hand, if the Tonsillitis is severe and a result of a bacterial infection, antibiotics, and painkillers like ibuprofen helps relieve inflammation and pain. However, in the worst case, tonsillectomy is ultimately done.

Tonsillectomy is a surgery to remove tonsils, usually recommended when the symptoms don’t improve or Tonsillitis causes complications.

What Causes Tonsillitis?

  • Air pollution
  • Alcohol
  • Smoking secondhand smoke
  • Acidic foods or drinks
  • Dry foods
  • Spicy foods
  • Dry air
  • Allergies to substances such as pollen and mold

Is Tonsillitis Contagious?

 Tonsillitis is highly contagious, especially within 24 – 48 hours before developing symptoms. The germs causing Tonsillitis are spread through inhaling respiratory droplets that are generated when coughing and sneezing. Sometimes, one remains contagious as long as the symptoms persist.

5 Key Ingredients for an Effective Homemade Remedy

1. Gargling with salt water

Gargling with salt water helps soothe a sore throat and the pain caused by Tonsillitis and can also help treat infections. Dissolve salt in a glass of water, gargle, swish through the mouth, and spit out. Doing this at least twice a day helps a lot.

2. Garlic

Garlic is a proven natural antibiotic that is effective against bacteria and viruses. It’s one of the most effective homemade remedies against Tonsillitis, and I highly recommend it as a homemade remedy.

3. Ginger

Ginger is known to help block the proteins that cause inflammatory pain and itchiness. It is also known to have antioxidant properties and helps boost immunity, and ultimately help the body fight off Tonsillitis.

4. Cloves

Cloves contain phenolic compounds, which are anti-inflammatory and antibacterial. They alleviate the pain caused by Tonsillitis and relieve sore throat.

5. Honey

Raw, unadulterated honey has strong antibacterial properties, which can help treat the infections that result in Tonsillitis.

I like taking warm tea with all these ingredients; ginger, garlic, cloves, and honey. My children like to call it “Dawa kali” meaning bitter medicine. I can attest that it is effective and easily made at home.

Feel free to reach us at info@practicalnutritionconsultants.org for more practical homemade remedies, and let’s walk this health journey with you.

Diet After a C-Section Delivery

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Women who deliver by C-section need a good amount of time to rest and a diet with essential nutrients to recover from the invasive nature of the operation. The physical, mental, and emotional stress experienced affects the overall health of the mothers.

A good support system, rest, and a diet aimed at catalyzing the healing process are essential for a full recovery and enable the mother to provide nutritious and sufficient breast milk for the baby. More often than not, many focus on a pregnant mother’s diet and neglect the diet after delivery.

The diet should aid digestion and easy bowel movements without straining the abdomen. Most mothers’ major ‘pain in the neck ’ after the surgery is constipation. The main causes of constipation after a cesarean section surgery are:

  • Drugs used in the surgery
  • Dehydration
  • High-level iron prenatal supplements
  • Pelvic muscle weakness
  • Psychological trauma after the surgery

Drinking plenty of water, eating fiber-rich foods, and avoiding caffeine are some of the measures that a mother can take to alleviate the problem of constipation.

5 Key Nutrients to include in the diet after a C-Section

1. Proteins

Eating a diet rich in protein helps heal after the surgery and is important for the baby’s growth.

Good protein sources include Eggs, Fish, Chicken meat, peas, nuts, and milk.

2. Iron

After childbirth majority of mothers suffer from anemia or iron deficiency due to the loss of blood experienced during delivery; therefore, it is essential to replenish iron levels through the diet after delivery.

Iron deficiency can cause dizziness, blurred vision, fainting, and weakness meaning the mother is unfit to take care of their child. Therefore, increasing iron intake in the diet after birth is essential.

Good sources of Iron include Beef liver, Red meat, dry fruits, kiwi fruit, grapes, and green leafy vegetables.

3. Calcium

Sufficient calcium intake levels help in speedy and healthy recovery after birth. Calcium helps in boosting bone and teeth health, preventing osteoporosis, regulating blood coagulation, and relaxing muscles.

Good sources of Calcium include Spinach, yogurt, milk, cheese, and tofu.

4. Vitamins

A good intake of vitamins is essential for quick recovery from the incision. Vitamins promote the production of collagen in the body, and the growth of new skin, tendons, and new scar tissues.  

Good sources of Vitamins include Melons, tomatoes, pawpaw, strawberries, grapefruits, oranges, sweet potatoes, and broccoli.

5. Fiber

Fiber is an excellent nutrient to prevent constipation. Therefore, it is very important to increase fiber intake in the diet to avoid constipation which can add pressure to the wound.

Good sources of fiber include wholegrain brown bread, brown rice, bananas, apples, strawberries, legumes, oranges, sweet potatoes, and dry fruits

Fluids and Water

After the surgery, an increase in fluid and water intake is recommended to prevent dehydration and constipation and meet the breastmilk demand of the newborn.

Some good fluids include soup, non-citrus fruit juices, water, and chocolate drinks.

Reach us at info@practicalnutritionconsultants.org for more information and consultation. Let’s walk the journey of motherhood with you.

Nutrition Research, Data Collection & Analysis

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Pic: ANH academy

Data analysis refers to a technique that transforms raw data into useful statistics, insights, and explanations that influence business decisions. Data analysis is the cornerstone of the current business operations. It’s a daunting task for any business to undertake research, collect data and analysis, and run daily operations.

Practical Nutrition Consultants is here to offload you with the task. We are readily available for hire to undertake any nutrition, food security, or food product-related research. We offer High-quality, timely and accurate data when needed. We pride ourselves in data literacy and qualitative and quantitative data analysis. We also make actionable recommendations to our clients in the reports.

We adopt a data-informed decision-making cycle where we follow eight key steps while undertaking the task per the client’s requirements.

  1. Defining priorities and data needs
  2. Reviewing
  3. Consolidation
  4. Data Collection
  5. Curating data
  6. Analyzing data using appropriate tools like ENA/ EPI INFO software. 
  7.  Translating data into relevant insights to be disseminated and discussed by key stakeholders
  8. Using data for decision making

Reach us at info@practicalnutritionconsultants.org for more information on research, data collection, and analysis. We guarantee to offer high-quality data and accurate, timely analysis.

7 Key Benefits of Having a Kitchen Garden

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A kitchen garden is a small–scale version of growing vegetables, herbs, and fruits for domestic use. The good thing about a kitchen garden is that it can be done anywhere, even in urban setups on balconies, backyards, or any other open space.

I love that it allows one to grow their own fresh, healthier and organic foods. In this day and age, where we are dealing with the issue of climate change and food insecurity, a kitchen garden is essential for every family unit.

 When done with Nutrition in mind, I like calling it a kitchen nutrition garden. Here you major in plants, herbs, and fruits that provide essential nutrients in the diet.

At Practical Nutrition Consultants, we recommend every mother in our group to embrace the kitchen nutrition garden concept to help improve the nutrition status of the family and children. In addition, it can enhance the family’s livelihood as the budget for vegetables is channeled elsewhere, like education, rent, fuel, and any other need a family has. 7 key reasons for having a kitchen garden in the family.

7 key reasons why every family should have a kitchen garden

1. Clean Air

A kitchen garden purifies the Air around it, whether on the balcony or in the backyard, with the excellent oxygen it gives out.

2. Aesthetics Matter 

Plants make your home greener, uplift your mood, and make you more optimistic. I love seeing the beauty it brings out in a compound.

3. Organic, Fresh Vegetables

Growing own fruits and vegetables can offer the opportunity to reduce the amount of pesticides used commercially. Organically grown vegetables are the best in terms of nutrients that they provide, and freshness.

4. Compost Your Waste

Plant fertilizer made from decaying organic material and kitchen wastes will help your plants grow faster while allowing you to get rid of your garbage. You can also recycle vegetables in your kitchen garden by collecting your unwanted vegetables and making compost for them, and using it again for compost for growing new vegetables and herbs

5. Cheap and Easy 

A kitchen garden can help you grow things at home and bring down the need to buy from the market, and the money earlier budgeted for vegetables can be channeled into other family needs.

6. Health Friendly 

Having a kitchen garden is a great way to engage the whole family in physical activity. Gardening is known to reduce levels of stress hormones. Personally, I find it therapeutic and enjoyable to work in the kitchen garden.

7. Eradicate Food Insecurity

Once a family can grow their food, the issue of food insecurity is eradicated; since the family can access clean, safe, and sufficient food through kitchen gardening.

Reach us at info@practicalnutritionconsultants.org and let us walk with you as you set up your kitchen nutrition garden.

Nutrition For The Young Adults

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Being young is a beautiful experience; no wonder the Bible recommends enjoying being young. However, it goes on to say that every decision will be held accountable, as even though all things are permissible, not all are beneficial.

The issue of Nutrition is not given much thought by young adults unless there is a life-threatening condition affecting them or their loved ones. However, this should not be the case because nutrition is essential for energy, health, and physical appearance.

It’s important to eat various foods from all the food groups to maximize the vital nutrients the body needs to function at its best. So instead of eating lots of junk and empty caloric drinks, eat nutrient-rich vegetables, whole grains, lean proteins, low-fat dairy, and fruits.

Here’s a list of 5 key nutrient components that young adults ought to pay attention to:

1. Calorie Intake

Calorie intake plays a vital role in the management of weight. The daily caloric requirement depends on the gender, age, and activity level that one is engaged in. Maintaining a good weight throughout one’s life is essential as this improves the quality of life and overall health. The daily calorie for young adult men is 2400 to 3000 calories a day, whereas women in the young adult bracket require to consume 1800 to 2400 calories a day to maintain a good healthy weight.

2. Fruits and Vegetables

Including various fruits and vegetables in the diet helps meet the daily need for essential nutrients and helps maintain a healthy weight. Fruits and vegetables are rich in vitamins A, C, and K, magnesium, potassium, folate, and fiber.

Variety of Fruits: Unsplash

3. Protein for Muscle

Protein is essential as the body needs protein to make muscle. It’s recommended to include lean proteins in the diet, like fish, poultry, and red meat. It’s also essential to have plant protein sources since this food contains healthy fats, fiber, essential minerals, and vitamins in addition to protein.

source of protein: Unsplash

4. Calcium for Bones

Most young adults have attained adult height by the time they are in their 20s; however, they still need calcium as their bones grow and achieve bone mass and strength. Therefore, it is recommended to include good sources of calcium in their diet, for example, yogurt, whole milk, cheese, and other dairy products.

source of calcium: milk Unsplash

5. Wholegrains

Wholegrains are a good source of fiber, B Vitamins, Iron, Magnesium, and selenium. Vitamin B is known to help the body extract energy from the food we consume. Therefore, it’s recommended that young adults should include whole grains in their diet as a good source of the energy they need to carry out their daily activities.

Reach us at info@practicalnutritionconsultants.org and let us connect you with other young people living, enjoying, and making deliberate informed decisions concerning their health and well-being.

Nutrition for the Elderly

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Nutrition for the elderly applies principles that intend to delay the effects of aging and disease and manage any physical, psychological, and psychosocial changes associated with the elderly.

Nutrition complications associated with Old Age

1. Osteoporosis

Loss of bone mass is progressive with age and mainly affects women during menopause. Therefore, adequate intake of calcium and vitamin D is recommended.

2. Gastrointestinal Complications

Digestive hormones and enzymes tend to decrease with age reducing digestion and absorption of nutrients in the body. This results in two conditions namely:

 Pernicious Anemia

This condition is a result of decreased absorption of vitamin B12.

 Constipation

This condition is caused by slower gastrointestinal motility, inadequate fluid intake, or reduced physical activity.

3. Oral/ Dental Problems

Poor oral health and missing teeth impair the ability to lubricate, masticate and swallow food. Therefore, Geriatric nutrition should put this concern into consideration.

4. Malnutrition

Malnutrition is described as a state of under or over-nutrition that causes measurable detrimental effects on the body. The main causes of malnutrition in the elderly entail; reduced intake, low appetite, and impaired absorption. In addition, another cause of malnutrition is the lack of food availability and diseases.

5. Dehydration  in the elderly

Reduced thirst sensation, fluid intake, laxatives, and diuretic medications contribute to dehydration.  Hydration is critical among the elderly as it prevents tissue dehydration. Drying out organs and tissues leads to premature aging as well as death in severe cases.

6. Metabolic Problems

Old age comes with a myriad of problems including a decrease in insulin secretion. This condition can lead to carbohydrate intolerance and renal function failure. Cardiovascular changes put the elderly at risk of blood pressure and heart conditions. Another problem normally experienced by the elderly is lowered immunity leading to the inability to fight off infections. Zinc and Vitamin E supplementation can help to improve immunity.

7. Psychosocial changes

Depression, dementia, and Alzheimer’s disease lead to both psychosocial and physical problems among the elderly. Social isolation due to no income, and the death of a spouse and friends affects their appetite and their nutritional status as well.

Reach us at info@practicalnutritionconsultants.org for a nutrition education session with the senior, follow up and connect with Practical Nutrition Seniors for fun and interactive sessions.

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