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Reforming African Diets to Decrease Hunger

Reforming African Diets to Decrease Hunger



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Despite global declines in chronic hunger trends, Africa still lags behind

Even though the total number of people who report chronic hunger worldwide has dropped, new surveys caution those working to eradicate global poverty to not celebrate just yet.

When asked in a recent Afrobarometer survey how many times in the past year they had gone without food, 16 percent of the survey participants responded either “always” or “many times.” Even as global instances of chronic hunger drop as a whole, Africa remains the exception to the trend. The U.N. suggests that nearly 23 percent of the total African population meets the U.N.’s criteria for the chronically undernourished.

These unsettlingly high and stable chronic hunger rates mainly affect African children, who may experience stunting (low height), wasting (low weight), or micronutrient deficiency, if exposed to chronic hunger conditions between the ages of two and three.

The global community needs to begin rethinking hunger, starting with an evaluation of the African diet’s reliance on maize. Both Zambians and Malawians report receiving more than 50 percent of their calories from maize, and though maize is highly caloric, it offers mediocre nutritional qualities, and thus can exacerbate malnutrition even as it satisfies daily caloric needs.

Instead of maize, the U.N. and its associated nutritionists suggest a food fortification program that supplies rural grain mills with a range of goods with added iodine, zinc, and vitamin A to give ordinary foods an extra nutritional boost. Additionally, initiatives like ReSCOPE are using African schools to teach a version of organic farming that helps keep nutrients in the soil to promote sustainable, year-round crops that will help local farming cultures thrive.

These initiatives follow the idea of the “teach a man to fish” proverb. By creating and promoting a culture of food sovereignty that allows African farmers to create both the quantity and quality of the food needed to meet their local nutritional needs, global aid communities and governments may be giving Africa the long-overdue ability to stand on its own two feet.


Why is it so hard to lose weight? The truth is, Insulin Resistance is the root problem but the diet industry doesn’t want to talk about it. Why? because their programs and foods make it worse.

Even if you lose some weight, you quickly gain it back and more. Each time this happens, Insulin Resistance gets worse. Losing the same 10, 20 or 50 pounds over and over again, crash dieting or restricting calories or food groups slows your metabolism, disrupts the hormones that control weight and increases your risk of serious health conditions.

If you have a slow metabolism you probably gain weight easily and have trouble losing weight despite dieting, you may have Insulin Resistance. It’s not your fault, and you are not alone. Willpower and effort will always fail if the strategy is wrong.

“If what the diet and processed food companies tell us is true – then we would not have the epidemic of weight and health problems that we face today. Our mission at GOLO is to expose the diet industry – and show you how to lose weight, get healthier and never have to diet again.”

Jennifer Brooks, GOLO President and Co-founder, Board Certified in Holistic Nutrition, Chef


What Are the Claims?

Some web sites claim that the high soluble fiber content of IG seed can melt away belly fat and trim waistlines. It's often combined with other ingredients such as green tea and marketed as a fat-burning supplement.

You may see claims that taking the supplement 30-60 minutes before meals can lower appetite, lower blood cholesterol and triglycerides, reduce fat cell growth, boost the breakdown of fats, and improve blood sugar control. There are also claims that it is highly effective at getting rid of fat and cholesterol.


30 Healthy Smoothy Recipes That Can Help Your Weight Loss Journey

By choosing specific ingredients that help aid digestion, burn fat, decrease inflammation, smoothies can be a great part of a healthy diet.

When you&rsquore in need of a quick source of nutrients that is also delicious, smoothies are a great solution. Loaded with essential vitamins and minerals, the blend of fruits, veggies, and protein-rich milk or yogurt can be a healthy breakfast or energizing snack. And as easy as it is to pick up a six-pack at the grocery store or a custom one at your nearest juice shop, it&rsquos even easier (and, let&rsquos be honest) cheaper to whip up a healthy smoothie recipe right at home. Heck, you can even make a big batch on Monday to last you through the week.

To help make the smoothies more filling, you should swap out some of the unnecessary sweeteners for sources of fiber and protein. Additionaly, as Dr. Alka Gupta, co-director of the Integrative Health & Wellbeing Program at New York-Presbyterian and Weill Cornell Medicine told INSIDER, &ldquobe careful about how often you're having them, the amount that you're having, the sugar content of what you're adding, and added sugars/ingredients.&rdquo

Ready to get blending? Any one of these homemade smoothies, made of superfoods like spinach and kale, and sweet ingredients like strawberries, mango, and pineapple, will sustain you for a few hours, and have you ready to conquer whatever the day has in store for you.

Joy Bauer, R.D.N and nutrition expert for Woman's Day, can't get enough of this smoothie. "I'm not sure which I love most: the delicious flavor, the super load of antioxidants, or the stunning color." The recipe makes two, so enjoy both yourself or share one with a loved one.

Ingredients: 1/2 cup almond milk, 1/2 cup plain low-fat yogurt, 1 tsp honey, 1 cup mixed frozen berries, 1 cup freshly cooked beets, 3 to 5 ice cubes.

The best part about this green drink? "[It] hides two cups of über-healthy leafy greens behind crisp tart apple, creamy banana, and sweet pineapple." So basically, it's a tropical drink with nutrients.

Ingredients: 1 cup almond milk, 1 cup baby spinach leaves, 1 cup kale leaves, 1-1/2 cup frozen pineapple chunks, 1/2 ripe banana, 1 Granny Smith apple.

According to Bauer, this fall-flavored drink has "beta-carotene, calcium, fiber, magnesium, and potassium."

Ingredients: 1/2 cup nonfat vanilla yogurt, 1/2 cup almond milk, 1/2 cup pumpkin puree, 1-1/2 tsp maple syrup, 1 ripe banana, 1/4 tsp ground cinnamon, 3 to 5 ice cubes.

This bright bowl will bring a little color to your morning, and a lot of nutrients to your day. This smoothie includes beets, which are rich in nutrients and have been known to keep blood pressure in check, according to Healthline.

This sweet smoothie has two secret ingredients &mdash carrots and cucumbers &mdash to give your bowl extra nutrients and extra veggies,

Summer squash, which is packed with vitamin C, helps give this peach-based smoothie is gorgeous hue.

To give your morning an extra kick, try this ginger-filled smoothie. According to Heathline, ginger can suppress your appetite, help stimulate digestion, and decreases inflammation, all of which can aide in weight loss.

The chia seeds in this smoothie are full of fiber, which will keep you fuller longer. Mangos are also a great fruit that is low in carbs and fat, according to NOTV Food. That said, a little mango goes a long way, so stick to the serving size to avoid having too much sugar in your drink.

Cinnamon is a little sweet, a little spicy, and surprisingly nutritious. According to Medical News Today, cinnamon acts as an anti-inflammatory and aids digestion to help your body process food better.

In addition to reaping the aforementioned benefits of cinnamon, the banana in this tasty drink can help reduce bloating and control your appetite, according to Medical News Today.

The benefits of spinach are endless. According to Woman's Health, the leafy green can boost immunity, strengthen bones, protect your heart, and more. Blended together with some fruit, you get a sweet smoothie that is chock full of nutrients.

Though high in sugar, berries are low in fat and calories, making them a great ingredient for smoothies. Studies have also shown that eating berries earlier in the day can prevent you from overindulging in the hours after.

By combining bananas and berries, you have the perfect smoothie that beats bloating, reduces inflammation, helps fill you up, and most importantly tastes good.

Green tea can help burn fat and improve exercise performance, according to Heathline. Not only that, but that natural caffeine in green tea will give you energy, but won't have you crashing later in the day.


Kombucha

A buzzy bev that's made by fermenting tea, kombucha's main claim to being a healthy weight loss food fame is that it contains a boatload of probiotics. As a refresher: probiotics help to support the good bacteria in your intestines, which help keep your digestive tract happy, healthy, and moving, explains Richards. While more research is needed to make conclusion declarations, recent research has gone as far as to consider probiotics a possible method for treating obesity. Exciting!

Calorie slashing hack: replace your nightly beer or morning fruit-juice with the trendy tea (which only contains 45 calories per serving) to reduce your daily calorie intake by one hundred, or so. Just be sure to check the nutrition label before making the swap—some 'buch brands load the probiotic-rich beverage with sugar and other not-so-weight-loss-friendly ingredients.


5 MEALTIME CUSTOMS

Many Nigerians rise as early as 5 A.M. , when a small breakfast is eaten to begin their day. Breakfast usually consists of rice and mangoes, or stewed soybeans. Dodo (fried plantains) is a common dish, as well as leftovers from the night before.

Lunch is eaten around 11 A.M. and considered the most important meal of the day. A late dinner may be served with dishes similar to those offered at lunch. Most Nigerian meals are made up of one course and are cooked outside over an open fire (gas and kerosene stoves are sometimes used, but the two fuels are very expensive for many Nigerians). Dishes such as efo (stew) or moin-moin may be served at lunch. Soups and stews are common lunchtime foods, eaten with hands cupped like a spoon. Many Nigerians only use their right hand. In southern Nigeria, two favorite soups are egusi soup and palm nut soup. Egusi is a spicy yellow soup made with meat, red chilies, ground dried shrimp, and greens. Palm nut soup is a stew made with meat, chilies, tomatoes, onions, and palm nut oil.

Efo (Greens Stew)

Ingredients

  • 1 pound collard greens or spinach
  • 1 can (8-ounce) tomato paste
  • 1 can (8-ounce) tomato puree
  • 1 large onion, diced
  • l Tablespoon vegetable oil

Procedure

  1. Wash the greens and tear into small pieces.
  2. In a large pot or saucepan, place the greens in water and add the oil.
  3. Boil greens until tender.
  4. Add tomato paste, tomato puree, and diced onion.
  5. Reduce heat to medium and simmer until vegetables are tender. Serve.

Lunch and evening meals are typically served on large communal plates and shared among children according to their gender and age. Young children may eat from a dish with their mother, but when they reach the age of seven or eight, the boys and girls are separated and meals are eaten with members of the same sex.

Dodo (Fried Plantains)

Plantains are slightly larger than bananas and can be found in most supermarkets. When ripe, their skins are yellowish green or yellow (or black if extremely ripe). Plantains do not taste sweet, like yellow bananas.

Ingredients

Procedure

  1. Heat oil in a large frying pan.
  2. Place the sliced plantains in the frying pan and fry, turning as needed, until golden brown.
  3. Drain on paper towels.
  4. Season with salt and serve hot or warm.

Nigerians enjoy many different snacks that are eaten throughout the day. Some examples are fried yam chips, boiled groundnuts, and meat pastries. Akara, which is a puffy, deep-fried cake made with black-eyes peas, is sometimes eaten with chili dip. Other snacks are kulikui (small deep-fried balls of peanut paste), suya , a hot and spicy kebab, and a few sweets like chinchin (fried pastries in strips). Snack foods are an important part of a child's diet. Fresh fruits (mangoes are a favorite to many), fried bean cakes, cookies, or candy are commonly sold by street vendors. Snacks provide an opportunity for children to eat on their own, without having to share with siblings.

Chinchin

Ingredients

  • 3 cups flour
  • 1 cup butter or margarine
  • 1 egg
  • 1 teaspoons baking powder
  • ½ cup water
  • ½ cup milk (or an additional cup of water)
  • Sugar
  • Vegetable oil, for frying

Procedure

  1. Mix all the ingredients together (except oil) to form a dough.
  2. Sprinkle some flour on a cutting board or other flat surface. Knead the dough until smooth (about 10 minutes).
  3. Tear off a piece of dough and flatten it (about ½-inch thick) on the cutting board.
  4. Cut the dough into 1-inch squares.
  5. Pour some sugar in a paper bag (to coat the chinchin after it is fried).
  6. Heat the oil in a frying pan over medium heat.
  7. Place a few of the squares into the oil and fry until golden brown.
  8. Place the fried chinchin on a paper towel for a few seconds to soak up the extra oil (do not cool).
  9. Place the chinchin into the bag of sugar and shake to coat all sides. Serve.

Can Supplements Help Stimulate Appetite?

If you're nutrient deficient in certain vitamins or minerals, it's possible that they may be contributing to your loss of appetite. Eating a variety of nutrient-rich foods can help ensure your body gets all the nutrients it needs for good health. However, there aren't any specific supplements to increase appetite, with maybe the exception of fish oil, but the research isn't definitive.

A June 2017 study published in Lipids in Health and Disease, examined the effects of low-dose fish oil (0.3 gram) supplemented for six weeks on appetite and weight is a small group of patients (60 participants) with pancreatic cancer.

The researchers found that supplementing with fish oil helped stabilize both appetite and weight. However, it's important to note that the researchers in this study attributed the weight stabilization not to an increase in intake or appetite, but to a decrease in inflammation.

An earlier study published in Appetite in July 2013 found that fish oil supplements increased the appetite in a group of healthy, normal-weight people and suggested that it may serve as a tool to treat cancer cachexia. However, to be fair, this was a very small study with only 20 participants, and more research is needed before such claims can be made.

If you're thinking of adding supplements to increase appetite or have concerns that you may be deficient in essential nutrients, talk to your health care provider first.


Lunch and Dinner

Choose one option at each sitting, aiming to choose soup 1-2 times daily if desired, enjoy sliced fruit for dessert.

Option 1: Dr. Greger’s Champion Vegetable Bean Soup recipe (recipe above).

Option 2: Dr. Greger’s DIY Salad Bar: Top a big bowl of greens with any veggies and/or fruit you like (including pickles and oil-free artichoke hearts) add any beans, peas, or cooked whole grains you like (such as quinoa or brown rice) top with a spoonful of nuts, seeds, sliced olives, or dried fruit and an oil-free plant-based dressing (Easy Vinaigrette: Whisk together 1/4 cup balsamic vinegar, 1 1/2 Tbsp. Dijon mustard, 1/4 cup water, 1 1/2 Tbsp. nutritional yeast, 1 tsp. spice blend, and salt and pepper to taste. Makes 5-6 servings. Keeps in the fridge up to five days).

Option 3: Endless Possibilities Wrap: Spread a whole-grain tortilla with oil-free hummus, guacamole, black bean dip, or vegan cream cheese add unlimited raw and cooked veggies and beans season to taste.


The EAT-Lancet commission’s diet plan will reduce both hunger and obesity

The world’s menu needs a drastic overhaul. At least 820 million people going hungry worldwide and close to two billion eating too much of the wrong food have made unhealthy diets a bigger cause of death and disease than unsafe sex, drugs, alcohol and tobacco use combined. As human diets are inextricably linked to health and environmental sustainability, the EAT-Lancet Commission has put together the first scientific evidence on a diet plan that meets the nutritional requirements of a 10 billion and growing population by 2050 while staying within a sustainable food production system that does not harm the planet.

Compared with currently popular diets, the global adoption of the new recommendations requires the world to halve its consumption of red meat and sugar and increase nuts, fruits, vegetables, and legumes intake at least two-fold. As countries in North America eat almost 6.5 times the recommended amount of red meat, and countries in South Asia, including India, eat less than half the amount, these food targets will need to be applied locally. All countries are eating more starchy vegetables such as potatoes and cassava than recommended, with intake ranging from between 1.5 times above the recommendation in South Asia and by 7.5 times in sub-Saharan Africa.

Along with a transformation in eating habits, the immediate challenge is to develop sustainable food systems by improving food production and reducing food waste. India is the second-largest grower of fruits and vegetables globally. It produces 97 million metric tonnes of fruits and 179.69 metric tonnes of vegetables, but around 40% of vegetables produced are wasted. Reviving traditional diets and promoting local produce and improving the cold chain, including storage, transport and processing are essential for the optimal use of produce. Agriculture must be refocused to produce varied nutrient-rich crops. Introducing policies to encourage people to choose healthy food, including improving availability through improved logistics and storage, moving from high volumes of crops to producing varied nutrient-rich crops, localising produce, and halving food waste are key issues that need to be addressed to make both sustainable nutrition possible and reduce hunger and obesity.


5 Easy and quick Bajra recipes to satisfy hunger without compromising on your health

Bajra or Pearl Millet is the most widely grown millet in India and in Africa since the prehistoric times. Bajra is a great food to include in your regular diet. It’s packed with different nutrients and antioxidants like phytic acid, tannins and phenols. It effectively prevents ageing, improves metabolism and reduce the risk of heart diseases, stroke and cancer.

Along with that, bajra is a powerhouse of fibre. It keeps a check on the blood vessels making it easy for the blood to flow. Regular consumption of Bajra also reduces LDL or bad cholesterol level. It is rich in magnesium which controls the glucose level keeping diabetes at bay. So, are you thinking to add this to your regular diet? Check the recipes below:

Quick and easy recipes of Bajra:

Bajra khichdi

Khichdi is healthy and always filling. So, make it healthier with bajra. Vegetable bajra khichdi can easily be made in a pressure cooker and added in your lunch menu.

Bajra dosa is a great food for weight loss and people with diabetes. It will effectively satiate your hunger with the fibre and keep the glucose in control for diabetics.

Masala Bajra roti

Bajra roti is quite a popular recipe for health-conscious people. You can make it tastier with this easy masala bajra roti recipe. Check the method below.

Bajra Atta Laddoo

If you are craving for something sweet, then make it healthy. Prepare Bajra Atta Laddoos to satisfy your sweet tooth.

Bajra Onion Muthia

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