UI NUTRITION STUDENTS

Discussion time:
Palm Oil or Groundnut Oil, which one is the best for cooking ?

Good Morning Everyone !
Kindly drop your questions if there is anything you need to know about Nutrition and Dietetics as a course. Please, note that those that are sending Hi, Hello etc will not be given any attention.

Thank you.

GETTING FUELED FOR THE EVENT
Nutrition, in its multifaceted nature, is essential to all vital areas of life (health, family, financial, social, intellectual, professional and yes, spiritual). Of these, the bases for sport are intellectual and health. It is therefore essential that good nutrition must not fall down on your list of priorities as it has many benefits, including:
*Allowing optimum performance in chosen sport or activity
*Reducing the risk of injury and illness
*Ensuring recovery after exercise or training
>The Concerned Population
*Athletes
*Bodybuilders
*Those who simply exercise to improve their health; and,
*Those who usually prefer to take a brisk walk between lectures from FLT to KDL, from Anatomy to CBN etc.
>Your Fuel
—Carbohydrates
About 80% of all carbs in food break down into glucose, the primary fuel for metabolism. Carbohydrates in foods are majorly of 2 types: Sugars and Starch. It is healthier from a nutrition standpoint to go for unrefined, starchy carbohydrates as they contain vitamins and minerals which are lost in refined foods. However if situation demand, starchy food should not fall less than ⅓ of total carbohydrates intake while the sugars should be mostly from natural sources e.g. milk, fruits etc.
If you are working yourself while aiming for weight maintenance, your carbohydrates intake should be increased to 4-10 g/kg of body weight (for normal adult, depending on your workout). If you are looking to lose weight, you may not yield to increase body demand for calorie intake, however, you should monitor your activity in order not to disrupt protein metabolism.
—Protein
Protein is part of your diet that should increase whether you are conscious of weight maintenance or not. Protein requirement of endurance athletes fall in the range 1.2-1.7 g/kg body weight, twice that of a normal adult (0.75g)
It is advisable not to consume too much protein as it will strangle Carbohydrate intake, resulting in protein being used to generate metabolic fuel rather than its body-building functions.
—Fats
Though, astute it is that we monitor our fat intake, it should not be totally excluded from your diet as it provide energy, especially for people that undergo intense physical activity of more than an hour. It is healthy to go for unsaturated fats which are found in large amounts in linseed oil, oily fish etc.
—Supplements
*Creatinine: Can only improve performance in sports that use intense short bursts of energy and NOT in longer endurance sports such as long-distance running.
*Caffeine: Most widely used stimulant, found in beverages. A cup of brewed coffee taken before exercise can improve performance for a 70kg person.
*Whey Protein: Whey is the best form of protein, containing all essential amino acids and high in leucine. Whey isolates or concentrates are rapidly digested and absorbed by the body, making it a fuel of immediate impact.
—Hydration
Increase in body temperature during performance cause water and salts loss as sweat, making it very crucial to stay hydrated. If the activity is intense and exceed an hour, Sports drinks (which contain sugars and electrolytes) will be preferable.
>Before Donning your Sportswear
*Do not exercise on empty stomach, eat 1-4 hrs before the activity.
*Include Carbohydrate-rich and protein-rich foods in your meal/snack.
*Choose foods that are lower in fat and fibre as they are digested more slowly and can produce gas. Select foods you know you can tolerate.
>During Breaks
*Choose smaller meals or snacks that are easy to digest if you have little time before your next session e.g. Bananas, apple, skimmed milk etc.
*Choose a balanced meal that contains protein and Carbohydrates if you have more than an hour before the following session.
*Drink fluids to rehydrate. If you have a salty sweat, sports drinks are important.
>Refueling after Performance
Eating after exercise is less important for exercise of lower intensity, but for activity of high intensity:
*Have your recovery meal or snack within 30 minutes after your exercise.
*Include carbohydrates-rich in order to refill energy stores (glycogen in the muscles).
*Include protein-rich foods in order to repair the damaged muscles and build new ones. Consume about 15-25 g of protein after your exercise
*Drink enough fluid to replace what you lost during exercise, using thirst as your guide.

What you can do to reduce your blood pressure

Walking and exercising regularly helps to make your heart stronger and more efficient at pumping blood which in turn lowers the pressure in the arteries
30 minutes of moderate exercise such as walking per day can help to reduce blood pressure.
Salt has been linked to high blood pressure and heart diseases like stroke, reduce your salt intake, live healthy.
Alcohol is linked to 16% of high blood pressure cases around the world; drinking alcohol in any quantity can increase your blood pressure. Alcohol is not beneficial to you, quit drinking.
Consume foods and fruits rich in potassium. This helps to reduce the level of sodium present in your body as a result of high salt intake by replacing the Na+ with K+ by actions known as Na+/K+ pump.
Vegetables e.g. leafy greens, tomatoes, potatoes and fruits e.g. melons, bananas, orange and nuts with dairy such as milk consumption supplies a good amount of potassium.
Reduce your coffee intake!!! Caffeine causes instant boost in blood pressure, stop taking poison.
Chronic stress can contribute to hypertension, finding ways to manage your stress will help to reduce your risk of having high blood pressure.
Losing weight can significantly lover high blood pressure. This effect is greatly enhanced when coupled with daily exercising.
Eating berries which are rich in polyphenols, which can help in lowering blood pressure and prevent heart disease is highly recommended.
MEDTATION AND DEEP BREATHING activates the parasympathetic nervous system, which helps slows the heart beat rate and lowers the blood pressure.
Calcium rich foods are linked to healthy blood pressure levels. E.g. dark leafy greens, and tofu as well as dairy.
Lack of knowledge in the use of salt contributes to the prevalence of hypertension among the rural dwellers, Government should fund appropriate/concerned health workers/NGOs to properly sensitize the people; ignorance itself, is a disease.
You cannot guard against what you don’t know! Share! Save a life! We can live normally

THE NEWNESS OF NOW

The time to act is now! Procrastination, they say is the …. Of time. Why wait till then when you can act now.
In studies, it is important to start early because proper preparation prevents poor performance. Examination itself is a motivator. The urge to pass it motivates you to read thereby increasing your competency. Identify the kind of person you truly are and plan ahead of time. Practice proper time management. Whatever that must be done now must not be postpone until a later time! Likewise, whatever that should be done later must not be considered now! Be aware that past moments can never come back to be availed, it is gone forever.
Some people are under the illusion that they work best under pressure. Because of this, they postpone things that ought to be done now, until a later time; these are kind of student that will delay their reading until exam is just a few days away, or the decision, until it is required in which case, the pros and cons cannot be carefully examined and then mess everything up. If truly, you work well under pressure, then trust me, under no pressure and at your home pace, you will excel and you will be a boss!
In the realm of religion, quiet a number of people do not worship as it should be. They are always procrastinating, saying, I will start worshipping Him wholeheartedly from tomorrow, I will start attending mosque/church from tomorrow. Who has ascertained you of tomorrow? Believe me; the grave is filled with young people like you and I who had the same notion but Alas! It never came to materialize because the Lord God cut them off from existence. Get it right! Act now! Don’t be religious only when exams are ongoing or when you are facing a difficulty in your life. Call unto Him Always.
Furthermore, as it has been observed over the last few years and especially in this period of economic recession, entrepreneurship now holds sway. Everyone wants something to augment the half-paid and not-so-forthcoming salaries and allowance we now receive. I know of people, who despite all these still feel reluctant to start small-scale business out of fear that they might not succeed or people might not patronize them. The truth is that most people never start because they do not want to be seen at the bottom, don’t be most people! Stand up for what you believe in and make that change we are all clamouring for. Ask those people that are making wave in business world how often do they make bigger risk.
In conclusion, whatever decision or positive action you have to take. Do not postpone because procrastination is the destroyer of destiny

“Did you say animal products are harmful to the human body?”
YES! ASK ME WHY!
Did you know animal products load our bodies with fat? The fats accumulate in our body and clog our arteries, which causes HEART ATTACKS, STROKES and all manners of physical breakdown. Although Animal products, such as Meats, poultry, fish, dairy products such as milk, cheese, and eggs are rich sources of protein, which is essential for the development of body tissues. However, care should be taken to avoid its over-consumption.
If there is protein in the flesh of animals, then where did all that protein come from? It came directly from the grass it ate! All the nutrients in the animal first came through the raw vegetation it ate. When you eat animal products, you are getting the nutrients secondhand. All fruits and vegetables also contain protein, and human can equally get their proteins from it because the protein content of a daily meat diet far exceeds the body protein needs
Another problem of meat-based diet is the acidifying effect on our body, which is a good environment for promoting diseases and ill health. Cheese and milk are filled with saturated butterfat, which not only leads to HEART DISEASE AND DIABETES, but also carries a huge dose of CANCER-causing pesticides which the cow gathers from the food they eat.
Animal products are currently the cause of up to 90 percent of all physical problem experienced by people. Beef is 20-40%fat and pork is 40-60%fat, poultry products such as chicken and turkey also has high fat content which are harmful to our health.
If you eliminate excess animal products from your diet! ,
You eliminate the risk of experiencing HEART ATTACK by 90%,
You reduce the probability of ADULT ONSET-DIABETES,
You reduce the risk of BREAST CANCER (in females)
If you consume less animal product and you do not smoke, you reduce the risk of cancer almost completely.
I said to my son “Finish up all your meat and you will be just like Daddy”. Since then he only eats vegetables (Rodney Dangerfield)
__ HIGHFlyer

You are what you eat.Each time you eat,you either fighting diseases or feeding them.

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Be like a postage stamp. Stick to one thing until you get there.
-Josh Billings

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