Saturday, January 25, 2014

Nigerian Dishes and their Calories content



IF YOU WANT TO LOSE WEIGHT, YOU MIGHT WANT TO PAY ATTENTION TO THIS.                                                                   Based on a 2,000 calorie diet:
Normal cholesterol intake per day is 300mg:  if you have high cholesterol or high LDL, your cholesterol intake per day is to be 200mg or less. Most people who are dieting don't want to exceed calories 1000 a day!
How much is a serving? A serving is about the palm size of your hand, Mouth- gaping but true.

Basic Nigerian Dishes

Egusi Soup

The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving!!! Imagine eating it with about 3 wraps of pounded yam which is about 600 calories.
The largest food group it contains is Fat, Egusi is very high in fat content. It has about 60% fat, imagine more calories for those who love adding lots of palm oil to our egusi soup. It also has about 11 percent carbohydrates. Proteins make up 30 percent while other elements make up the rest. Cholesterol - 306mg.

Okra Soup

Okra soup with about one or two pieces of fish and a minimal amount of palm oil would be very good. Okra soup alone contains about 105 calories only per serving. Here is a summary of what it contains:
Okra has about 2.8g of Fibre per serving, 3g of Fat, 4g of Carbohydrates and 11g of Protein. So for those trying to lose weight, why not try okra soup ALONE any time you are tempted to eat your Pounded Yam or Eba.

Ewedu Soup

Ewedu is one of the good soups for weight loss. If you are looking for a low calorie meal, you can count on Ewedu, especially considering the fact that her brother Gbegiri is also low in calories. A serving of Ewedu alone without meat contains only 97 calories!
Let's break down each of the food groups:
Fat content of 4g out of which 10% is cholesterol.
The Carbohydrate content is 300mg (0.3g) and Protein is 18g. Ewedu comes first to mind. Ewedu leaves are also called Jew's mallow and have been used
for many medicinal purposes.

Snails

The calories in snail aren't always too accurate,because different snails come in different sizes.
This, however, is an estimate of the average snail which weighs about 100 grams. 1 snail contains
90 calories. Of this, 1g is fat, 16g is protein and Carbs comes to 2g. So while it is a healthy food; relatively low in Carbs and Fat, remember it's high in calories.
Fried Plantain

1 Slice of Fried plantain contains 68 calories

Wheat Flour

1 cup of wheat flour contains 455 calories and.the nutritional values are as follows.
Carbohydrates 96g, Protein 12.9g and Fat 1.2g.
  
Calories in Eba/Garri
Here is the calorie content of a cup of Raw Garri. Garri has 360 calories of which 99% is carbohydrate

Pounded Yam (Iyan)

Iyan (Pounded Yam) is one of our highest calorie high carbohydrate foods. Imagine you are dividing the amount of pounded yam eaten into cups (milk tins), then one cup of pounded yam is about 400 calories. I doubt if anyone eats that small a serving, so if for instance you eat 2 milk
Tin-sized balls of pounded yam, you are already at 800 calories. By the time you tot up the value of your soup, you are looking at a very high calorie meal indeed.
 
Indomie Noodles
Depending on the size; super pack is 640 calories and the average Nigerian would double this

Tuwo (White Cornmeal)
One cup of white cornmeal (tuwo) is roughly 450 calories

Rice
A cup of raw white rice is 693 calories you can further increase that with the way you cook it

Beans

In Nigeria, Beans is one of our favourite meals. It is loved by weight loss experts because of its high protein content. A cup of beans is somewhere around 378 calories

Oiled or Roast Corn

A large corn cob between 7 to 9 inches in length contains 123 calories of which 80 percent is Carbohydrate. In a medium sized cob of corn, between 6 and 7 inches in length, you can expect about 88 calories and 80 percent Carbs. In a small corn cob, about 5.5 to 6 inches in length, there are about 63 calories.

Eko, Pap, Akamu or Ogi
Eko/Pap/Akamu/Ogi is a meal made from corn. Eko is the solid form of pap, and is usually eaten with vegetable or stew as desired. For Eko, the calorie content depends on the way it is made and its consistency so it is difficult to quantify, but we can come up with an estimate based on the values of Pap. Since everyone prepares their Pap to different consistencies, we can appropriate the calorie content of the raw pap (the thick one that you store in the fridge and take from when you want to cook). 1 tablespoon of raw Akamu/Ogi/Pap contains 91 calories of which 99.7% is purely Carbohydrate.

Irish Potato

128 calories in one small to medium size potato
161 calories in one average medium size potato
278 calories in one medium to large size potato

Most people have a misconception about fruits, they feel they can take as much as they want, forgetting it also has its own calories!!   Shocking but true, what do one do then?  Moderation is the key word!! And of course exercise, here are the list of some fruits common in our environment and their calories too!!


Fruit.        Calories (per piece)
Apple.       95

Avocado.   150

Banana.    107

Grape.       30.

Grapefruit. 100

Lemon.       20

Mango.       40

Orange.       65

Pear.            45

Pineapple.    50

Tangerine.    26

Tomato.        94. 


Enjoy healthy dieting knowing exactly what you are taking!!

Wednesday, January 1, 2014

Don't hold on to Offences (Part 2)


For three days hubby did not return home not even a phone call. I was so furious, since mother arrived,  had been trying my best and putting up with her, what else do you want me to do? For no reason, I keep having the feeling to throw up and I simply have no appetite for food, coupled with all the events happening at home, I was at the low point in my life. Finally a colleague said "LD, you look terrible, you should go and see a doctor". The doctor confirmed that I'm Pregnant, now that became clear to me why I threw up that fateful morning, a sense of sadness floated through that otherwise happy news. Why didn't hubby and mother, who had been through this before thought of the possibility of this being the reason that day?.

At the hospital entrance, I saw my hubby standing there. It had only been three days, but he looked haggard. I had wanted to turn and leave but one look at him and my heart softened, I couldn't resist and called out to him. He followed my voice and finally found me but he pretended that he doesn't know me. He has that disgusted look in his eyes that cut right through my heart. I told myself not to look at him anymore and hail a cab. At that moment, I have such a strong urge inside me to shout to my hubby: "Darling, I'm having your baby!" And have him lift me up and spin me around in circles of joy. What I wanted didn't happen and as I sat in the cab, my tears started rolling down, Why? Why our love couldn't withstand the test of one fight?

Back home, I lay on the bed thinking about my hubby and the disgusting look in his eyes, I cried and wet the corner of the blanket. That night, sound of drawers opening woke me up. I switched on the lights and I saw hubby with tears rolling down his face. He was removing the money. I stared at him in silence, he ignored me, took the bank deposit book and some money and left the house, maybe he really intends to leave me for good. What a rational man, so clear cut in love and money matters. I gave a few dried laugh and tears started streaming down again. The next day, I did not go to work, I wanted to clear this out and have a good talk with hubby. I reached his office and his secretary gave me a weird look and said, "Mr Tan's mother had a traffic accident and is now in the hospital". I stood there in shock, I rushed to the hospital and by the time I found hubby, mother had already passed away. Hubby did not look at me, his face was expressionless, I looked at mother's pale white thin face and I couldn't control the tears in my eyes. My God! How could this happen?

 

Throughout the funeral, hubby did not say a single word to me, with only the occasional disgusted stare at me. I only managed to find out brief facts about the accident from other people. That day, after mother left the house, she walked in dazed towards the bus stop apparently intending to go back to her old house, back to the countryside, as hubby ran after her, she tried to walk faster and as she tried to cross the street, a public bus came and hit her. I finally understood how much hubby must hate me. If I had not thrown up that morning, if we had not quarreled, If. . . , in his heart I am directly the killer of his mother. 

Hubby moved into his mother's room and came home every night with a strong liquor smell on him, and me, I'm buried under the guilt and self pity and could hardly breathe. I wanted to explain to him, tell him that we are going to have our baby soon, but each time I saw the dead look in his eyes, all the words I have at the brink of my mouth just fell back in. I had rather he hit me real hard or give me a big and thorough scolding, though none of these events happening had been my fault at all.

Many days of suffocating silence went by as the days went by, hubby came home later and later. The deadlock between us continues, we were living together like strangers who don't know each other. I am like the dead knot in his heart. One day I passed by a western restaurant looking into the glass window, I saw hubby and a girl sitting facing each other and he very lightly brushed her hair for her, I understood what it meant, after recovering from that moment of shock, I entered the restaurant, stood in front of my hubby and stared hard at him, not a tear in my eyes. I have nothing to say to him and there is no need to say anything. The girl looked at me, looks at hubby, stands up and wanted to go, hubby stretched out his hand and stopped her, he stared back at me challenging me, I can only hear my slow heart beat, beating, one by one as if at the brink of death. I eventually backed down, if I had stood there any longer, I will collapse together with the baby inside me. That night he did not come home, he had chosen to use that as a way to indicate to me; following mother's death so did our love for each other.

He did not come home anymore after that, sometimes when I returned home from work, I can tell the cupboard had been touched he had returned to take some of his stuff. I no longer wish to call him, the initial desire to explain everything to him vanished, I lived alone; I go for my medical checkups alone, my heart breaks again and again every time I see a guy carefully helping his wife through the physical examination. My office colleagues hinted to me to consider aborting the baby, I told them No, I will not, I insisted on having the baby, perhaps it is my way of repaying mother for causing her death.

One day I came home and I saw hubby sitting in the living room. The whole house was filled with cigarette smoke, on the coffee table, there was this piece of (divorce) paper. I know what it is all about without even looking at it. In the two months plus of living alone, I have gradually learned to find peace within myself. I looked at him, removed my hat and said: "You wait a while, I will sign" , he looked at me, mixed feelings in his eyes just like mine. As I hang up my coat, I keep repeating to myself "you cannot cry, you cannot cry" my eyes hurt terribly but I refused to let tears come out from there. After I hung up my coat, my hubby's eyes stared fixed at my bulging tommy. I smiled, walked over to the coffee table and pulled the paper towards me. Without even looking at what it says I signed my name on it and pushed the paper to him. "LD, are you pregnant?"

Since mother's accident, this is the first time he spoke to me. I could not control my tears any further and they fell like raindrops. I said: "Yes, but its ok, you can leave now". He did not go, in the dark we sat, facing each other. Hubby slowly moved over me, his tears wet the blanket. In my heart, everything seems so far away, so far that even if I sprint, I could never reach them. I cannot remember how many times he repeated "sorry" to me. I had originally thought that I would forgive him, but now I can't. In the western restaurant, in front of that girl, that cold look in his eyes, I will never forget, ever. We have drawn such deep scars in each other's heart, for me, its unintentional; for him, totally intentional. I had been waiting for this moment of reconciliation but I realized now what had gone past is gone forever and could not be repeated. Other than the thought of the baby inside me, that would bring some warmth to my heart, I'm totally cold towards him, I no longer eat anything he buys for me, I don't take any presents from him and I stopped talking to him, from the moment I signed on that paper, marriage and love had vanished from my heart. Sometimes hubby will try to come into the bedroom, but when he walks in, I will walk out to the living room. He had no choice but to sleep in mother's room.

 

At night, from his room I can hear light sounds of groaning, I kept quiet. This used to be his trick, last time whenever I ignore him, he would fake illness and I will surrender and find out what is wrong with him, he would then grab me and laugh. He has forgotten that last time I cared for him and am concerned because there was love, but now, what is there between us?

Hubby's groaning came on and off continuously and I continuously ignored him. Almost everyday he would buy something for the baby; infants products, children products, and books that kids like to read, bags and bags of it stacked inside his room till it is full. I know he is trying to use this to reach out to me but I'm no longer moved by his actions. He has no choice but to lock himself in his room and I can hear him typing away on his computer, maybe he is now addicted to web surfing. But none of that matters to me anymore. It was sometime towards the end of the spring in the following, one late night, I screamed because of a sudden stomach pain, hubby came rushing into the room, its like he did not change and sleep and had been waiting for this moment. He carried me and ran down the stairs, stopped a car, holding my hand very tightly and kept wiping the sweat off my brow, throughout the journey to the hospital. Once we reached the hospital, he carried me and hurried into the delivery suite, lying on the brink of his skinny but warm body, a thought crossed my mind; in my lifetime, who else would love me as much as he did? He held the delivery suite door open and watch me go in. His warm eyes caused me to manage a smile at him despite my contraction pain.

Coming out of the delivery room, hubby looked at our son and me, eyes filled with tears of joy and he kept smiling, I reached out and touched his hand. Hubby looked at me smiling and then he slowly collapsed onto the floor. I cried out for him in pain. He smiled, but without opening that tired eyes of his... I had thought that I would never shed any tears for him, but the truth is, I have never felt deeper pain cutting through my body at the moment. Doctor said that by the time hubby discovered he had liver cancer, it was already in terminal stage and it was a miracle that he managed to last this long. I asked the doctor when he first discovered he had cancer, Doctor said about 5months ago and consoled me saying "prepare for his funeral", I disregarded the nurse's objection and rushed home. I went into his room and checked his computer and a suffocating pain hits me. Hubby's cancer was discovered 5months ago, his groaning was real and I had thought that . . .

The computer showed over 200 thousand words he wrote for our son: "Son, just for you I have persisted to be able to take a look at you before I fall, its my biggest wish now . . . I know that in your life you will have many happiness, and maybe some set backs, if only I cab accompany you throughout that journey, how nice would it be. But daddy now no longer has that chance. Daddy has written inside here all the possible difficulties and problems you may encounter during your lifetime. When you meet with these problems you can refer to daddy's suggestion . . . Son, after writing these 200 thousand words, I feel as if I have accompanied you through life's journey. To be honest, daddy is very happy. Do love your mother, she has suffered, she is the only one who loves you most and also the one who loves me most. . ."

 

From play school to primary school to secondary school to university, to work and even in dealing with questions of love, everything big and small was written there, Hubby has also written a letter for me, "My dear, to marry you is my biggest happiness, forgive me for the pain I have caused you, forgive me for not telling you my illness, because I want to see you be in a joyful mood waiting for the arrival of our baby. My dear, if you cried, it means you that you have forgiven me and I would smile, thank you for loving me. . . These presents, I'm afraid I cannot give them to our son personally, could you help me to give some of them to him every year? The dates on what to give when are all written on the packaging. . ."

Going back to the hospital, hubby is still in coma, I brought our son over and placed him beside him. I said "open your eyes and smile, I want our son to remember being in the warmth of your arms. . ." He struggled to open his eyes and managed a weak smile. Our son still in his arms was happily waving his tiny hands in the air. I pressed the button on the camera and the sound of the shutter rang through the air as tears slowly rolled down my face. . .

A fatal misunderstanding and the person who loves me most in this world is gone forever. . . .

"Cruel misunderstandings one after another disrupted the blissful footsteps to our family. Our original intends of having mother enjoy some quiet and peaceful moments in her remaining years with us went terribly wrong as destiny's secret is finally revealed at a price. Everything became TOO LATE"

 

This is a true story; Moral of story: "Do not hold on to offences"

Happy 2014!!!

 Welcome to 2014, I'm glad we all made it out of 2013. 2013 was a wonderful year but the former can never be better than the latter so 2014 is going to be much much wonderful, packaged with God's blessings and many wonderful awesome things. 2014 is a year of Prosperity, Promotions and Success in all our Endeavours. 2014 will bring 20 uncommon favours and 14 supernatural breakthroughs. In this year, we shall not struggle for the blessings God has packaged for us and our family, He knows you by name and has engraved you in the hollow of his hands, therefore no torment shall touch you. This year shall bring forth good fruits of Joy, Happiness, Favour, Blessing, Grace and so much more that would be beyond you. You shall never have a reason to lack this year, there shall be Open doors of Prosperity and success around you, you shall be hidden from the eyes of the evil ones, no weapon formed or fashioned against you in this year shall prosper, Testimonies shall full your lips and the Lord God almighty shall never remove his hands from you and your Family. Amen!