Let's get healthy

ACCORDING to a recent Newsday Article (January 24), it was reported that there are over 100,000 diabetics in TT, with numbers expected to rise. According to the article: “Last November, the Minister of Health reported that 500 limbs were lost to diabetes each year. The government wants to reduce the number of limbs amputated due to diabetes by 20 per cent. We do have an overweight and obesity problem in TT and it is also thought as much as one third of our schoolchildren may be pre-diabetic, because of the overwhelming obesity problem in the country.”

That’s pretty scary.

Diabetes as we know can be either genetic or one can be diagnosed with adult onset diabetes, which is possible when a diet consists of sugars, high glycemic index foods like white bread, flour, oil, margarine, fast foods and packaged snacks. A diagnosis of diabetes should be avoided at all cost, even though it is a treatable.

Unfortunately, we are a population who are encouraged by our medical health practitioners to "pop a pill" for everything, we do not practise the "prevention is better than cure" method.

The introduction of a sugar tax will not serve to improve the situation, prices will only increase on all saleable items that contain sugar. This will not deter the public from purchasing what they are accustomed to, even if it means paying a few extra cents for it.

We need to have a paradigm shift, we need to change people’s thought processes with respect to their health and their purchasing habits with respect to food.

We have become a fast-food nation. Fried chicken is to Trinidad what pizza is to the USA. At every lime there is a bucket of fried chicken at every corner there is a doubles vendor.

We are all responsible for our own good health and the good health of our children. There are small changes which we can incorporate into our diets on a daily basis which will result in better health.

Here’s what we can do:

Avoid processed foods at all costs, if you cannot pronounce the ingredients on a label then don’t buy it.

Use good fats like olive oil, coconut oil and butter.

Avoid sugar, use honey instead.

Use more brown rice and brown flours.

Incorporate more provisions, like sweet potatoes, yams, cassava and eddoes in place of English potatoes and white rice.

You have probably heard the term low-glycemic index foods, these are foods that move through our system slowly and will not cause our blood sugar levels to spike. Ground provisions and whole grains are low- glycemic index foods.

Shop the markets and buy a bounty of fresh fruit and vegetables weekly.

Avoid imported vegetables and fruits, buy local.

Decrease the consumption of meat, incorporate more fresh fish, dried peas and pulses.

Cook fresh foods in your home daily. Limit eating out. Take your home-made lunch to work or school, not only will it save you money but you will be healthier in the long run.

Drink lots of water and coconut water, avoid sugary sodas and juice.

Exercise.

Teach your children why proper nutrition and exercise are necessary and important

Don’t despair if it seems daunting, make small changes, you will eventually get there.

Whole grain breakfast bars

1 cups spelt or whole wheat flour

1½ cups bakers’ bran or bran cereal

½ cup sunflower or pumpkin seeds

1 tbsp baking powder

1 tsp cinnamon

1 tsp all spice

½ tsp baking soda

Pinch salt

2 eggs

3/4 cup unflavoured yoghurt

1/3 cup honey

1 tbsp molasses

1/4 cup coconut oil

1½cups grated carrots

½ cups raisins

Preheat oven to 350

In a large bowl combine flour, bran, seeds, baking powder, spice, allspice, salt and baking soda.

In another bowl whisk together egg, yoghurt, honey, molasses and oil.

Add carrots and raisins to wet mixture. Combine wet ingredients with dry ingredients. If mixture is a little dry add some milk. Stir only to combine.

Spread evenly in a greased 13 inch by 9-inch baking pan.

Bake for 30 minutes until cooked through.

Cool and cut into bars. Makes 24 bars.

Kale cassava and codfish cakes

2 ozs salted cod, soaked, rinsed, and shredded

1 small bunch kale, about 5 leaves

1 small onion finely chopped

2 pimento peppers

2 tbs fresh French thyme

½ cup chopped parsley

½ cup cassava flour

½ tsp allspice powder

1 egg

Salt and freshly ground black pepper to taste

Coconut oil to fry

Squeeze excess water from cod and set aside.

Trim hard stalks from the kale and chop roughly

In a food processor, finely chop cod, kale, onion, peppers, thyme, and parsley.

Remove to a mixing bowl.

Add cassava flour, allspice powder, stir well.

Now add the egg and stir well to combine.

Add salt and pepper to taste.

Form into flat patties and pan fry in coconut oil.

Makes 6

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