Edition 10
February 2023

 
 
 
 
 

Four Years Fizz Free

By Shola Oladipo, Food for Purpose CEO 

Hello friends,

February is my favourite month… Ok go ask me why. It’s nothing to do with St. Valentine or cupid. Actually it is my birthday month. So on the 2nd I celebrated another year and am now 54… woooo hooo, and yes that is a cue to say “you don’t look it.”

I am filled with gratefulness for another year and bless God for the amazing people around me. 

Four years ago, apart from starting my PhD, I decided to go fizz free. Basically, I cut out all fizzy drinks. I was addicted to diet cola, I mean deeply engrained in this beverage to the point that I could drink 3-4 cans daily! And ooooh, the kick I would get from the sound of the fizz as you open the bottle or ring pull on the can! Because of its zero sugar content I enjoyed  it in copious amounts. 

I am delighted to say that I am still fizz free - and don’t miss it. The benefits include preserving my tooth enamel (as even diet drinks can cause damage), in addition to  enjoying water with berries, cucumber, lime, lemon and my faithful mint leaves; and saving money.

It doesn’t have to be your birthday, but I wanted to invite you to consider being ‘free’ of a habit or tendency that no longer serves your health goals. It may be spiritual, physical or emotional. Being ‘free’,  whether  it’s fizz, food, friends or financial vices, starts with the intentionality that comes with your decision, and then turning your corners every day as you embrace and make those changes permanent. It doesn’t always just happen, and you may need to “go back to zero”, and start again, but you must keep going, remember it’s your health and it’s about being better today than you were yesterday!

Cheers to being free!

 
 
 
 
 
 

 Featured this Month

 
 
 
 

 Food for Purpose News

  • Exercise to Music Class

    • Following a grant from Sport England we will be running a 10-week exercise to music class for women in South London  - Precious will be leading this exciting project coming up in March/April - WATCH THIS SPACE!

  • Food & Housing Seminar

  • HCI

    • HCI is still going strong in Lambeth - we welcome interested churches or ministries to contact us: admin@foodforpurpose.org

 
 
 
 
 
 
 
 

 Traditional Moroccan Chicken Tajine (Tagine)

Moroccan chicken tagine is one of the most popular dishes in Morocco, its traditionally cooked in the tajine pot hence its name. The chicken is marinated with Moroccan spices to give it a rich flavour and sauce

Serves: 4
Preparation time: 10 -15 minutes

Ingredients

  • 1 tablespoon olive oil

  • 2 large onions, chopped

  • 8 skinless chicken thighs

  • 4 cloves garlic, finely chopped

  • A generous pinch saffron

  • 1 teaspoon ground turmeric

  • 1 teaspoon ground ginger

  • ½ ground black pepper

  • 1 teaspoon cumin

  • 1 tablespoon finely chopped parsley

  • 1 teaspoon paprika

  • 1 teaspoon salt

  • 2 medium-sized lemons, sliced thinly

  • 300g carrots cut into sticks

  • 100g olives

  • 200ml water

Method:

  1. Heat the oil in a large casserole pot and add the onions over medium heat, cover with the lid and leave for about 5 minutes, until the onions are soft (caramelised)

  2. Once the onions are soft, place the chicken, garlic, spices, salt, and pepper in

    the casserole pot and turn the chicken occasionally to lightly brown it, about

    10-15 minutes

  3. Pour the water into the casserole, add parsley and cover with the lid

  4. Bring to the boil, on low – medium heat, and leave until chicken is cooked, about 25-30 minutes

  5. Remove the cooked chicken from the pot and set aside to cool

  6. Cook the sauce over medium heat for about 10 minutes or until most but not all of the liquid has evaporated, stir occasionally to make sure the onions do not stick to the bottom of the pan.

  7. Add the thinly sliced lemons, carrots and the olives, stir to combine and let it

    cook over low-medium heat for about 5 minutes

  8. Place the chicken back in the casserole to warm it up for about 2-3 minutes

  9. Serve hot and enjoy with a side of rice, cous cous, or bread

 
 
 
 
 
 

 A-Z of Soul Food

This month, we’re celebrating Guava for the letter G

Guava

The guava tree is a small tropical tree from the myrtaceae family.  It is native to tropical America and grown in other tropical and subtropical areas worldwide. The name comes from the Haitian name for the fruit guayaba.  Guava fruits are rich in nutrients such as vitamin C, fibre, potassium and antioxidants.

The guava fruit has a round or oblong shape and contains edible seeds. The outer skin can be thick and rough with soft flesh that may be white, yellow, pink or red and the taste ranges from sour to sweet depending on the variety.  The outer skin can be eaten along with the flesh and the leaves are used to make herbal teas or guava leaf extract which is used for medicinal purposes.

There are a variety of guava fruit species and they include:

  • Tropical white guava which has a round shape, rough skin and milky white flesh and is juicy and sweet.

  • Strawberry guava which tastes like strawberries, has an oval shape and many hard seeds.

  • Lemon guava has a tangy, strong flavour similar to lemons but is also sweet and tender.  The skin becomes yellow once fully ripe and it looks like a lemon when cut in half.

  • Detwiler guava comes in different shapes and sizes, has yellowish flesh is tender and juicy with a mild flavour.

  • Apple guava is small in size and has sweet, tender flesh.

There are many ways to eat guava fruit.  You can eat it raw (make sure the fruit is ripe), add it to a fruit salad with other tropical fruits such as pineapples, bananas and mangoes or make jams and preserves.

If you have never tried guava fruit look out for it in your local market or supermarket.

 
 
 
 
 
 

 Physical Activity in Women - Part 2

By Precious Oladipo, FFP Director & Fitness Lead

Welcome back! I hope you found the previous insert to be insightful. Let’s get back into it now shall we?

Physical activity and exercise have been proven to have so many benefits for the human body. Weight management, strengthened bones and muscles, and increased stamina are just some of the improvements that come with regular physical activity and exercise. Your mental health and sleep also improve and physical activity  prevents and manages conditions such as: type 2 diabetes, coronary heart disease and stroke – just to name a few.  

Being active is extremely beneficial for our reproductive health too. Helpful for those trying to fall pregnant, during pregnancy (safe, and prescribed by a qualified professional) and after. Black African-Caribbean women are more at risk of developing gestational diabetes (high blood sugar during pregnancy) but we can lower the risk and manage blood glucose levels by being active.  

As much of a pain it is to exercise during our period, light walking and short bouts of exercise can help with mood swings and fatigue, and as the monthly subscriptions come to an end, it becomes more crucial to stay active. Osteoporosis (a condition that weakens bones) is more common in women than men and then when the menopause comes knocking, women lose bone density even faster in the first few years. Regular physical activity will help to slow that decline, keeping you bones strong and reducing the risk of future fractures.

Physical activity plays a major role in improving our quality of life. Remember that the recommendations state that we should aim for 150 minutes of physical activity a week. Begin to set some goals that will help you to work towards that. It won’t just happen overnight but let’s begin to change the narrative. By prioritising physical activity and exercise we are setting a good example to children and young people. Let’s get moving!

 
 
 
 
 
 
 
 

 Managing your Weight with Diabetes (series on weight management in diabetes) 

By Modupe Peters, FFP Director & Diabetic Specialist Dietitian

If you are living with diabetes and are overweight or obese, losing weight is one of the most helpful things you can do to manage your diabetes. The new year is always a great time for change 

Losing weight improves your blood sugar, blood pressure, and cholesterol. It also lowers your risk of developing serious problems with your eyes, feet and heart. Setting a realistic target is really important. Losing just 5% of your current body weight can have real benefits for your health (this could be 4kg for someone that weighs 80kg). This is a good place to start, losing weight is a gradual process and can take time. It is however, one of the most effective ways to manage your diabetes. 

Different diets can help people with diabetes lose weight. Some examples are a low-fat, healthy balanced diet, a low carbohydrate diet (less than 130g carbs a day), and the Mediterranean diet, based on plant foods, wholegrains and olive oil. There are also very low-calorie diets and meal replacement diets (for diabetes remission). I will focus on low fat, healthy balanced diet in this article and touch on other ‘diets’ in future articles.  Remember, being on a ‘diet’ is not the focus here, but rather adopting a healthy lifestyle.

Finding an enjoyable eating plan that fits with your life makes losing weight easier. Even if you don’t reach your target weight, losing weight can make a difference to your diabetes. 

I hope this guide and weight loss tips will help you in your weight loss journey. The guide can be used for any weight loss journey you are embarking on  

Guide to weight loss 

Take a moment to ask yourself these questions 

  • Why do I want to lose weight? 

  • What is my target weight loss (realistic goal) 

  • What have I tried before that has worked? 

  • What hasn’t worked for me in the past (e.g., diet too strict?)

  • What support do I need to achieve my goal? Is it the right time for me? 

Low fat healthy balanced diet  

Losing weight in a healthy way can be a big challenge but it is achievable. Setting yourself realistic expectations is key! And you are more likely to keep to your goal and sustain the weight loss achieved. Fats have the highest calorie content compared to other foods in our diet, they have twice the amount of calories than carbohydrates and proteins, hence reducing the amount of fats in your diet will help achieve some weight loss. Examples of foods and snacks high in fat include; fried foods such as puff puff, fried dumpling, chin chin, festival, akara (fried bean cake), other high fat foods include, cheese, cream, butter, fried stew/soups with lots of oil  

Tips for losing weight  

  1. Aim for three meals a day – avoid skipping meals, spread breakfast, lunch and dinner across the day to help maintain your energy level and help avoid snacking  

  2. Aim to have at least five portions of fruits and vegetables a day, they are low in calories, good source of fibre and full of many vitamins and minerals for good health and well being  

  3. Choose wholegrain carbohydrates such as brown rice, wholegrain bread, porridge, fonio and wholewheat pasta . Wholegrain carbohydrates are a good source of B-vitamins, and a great source of fibre too. They are low glycaemic index (low GI) foods, hence keeping you full for longer  

  4. Reduce intake of sugar and sugary foods – avoid where possible. Cutting your sugar intake will help with weight loss and dental health  

  5. Choose lower fat dairy products – milk, yoghurts and cheese are great sources of calcium in our diet, which help to keep our bones and teeth strong and healthy. Examples of low fat varieties include, light evaporated milk, skimmed or semi skimmed milk, low fat cheese, low-fat or light yoghurts 

  6. Eat more plant based proteins such as beans and lentils – you can decide to have a non-meat protein day or meal in the week  

  7. Aim to use less oil in cooking and remove any visible fat on chicken and meat. Use healthier cooking method such as grilling/air frying/steaming/roasting with little or no oil. Choose healthy fat such as olive oil, rapeseed oil, sunflower oil and corn and limit intake of saturated fats such as butter, cheese, sausages, full fat milk, palm oil, coconut cream and oil. 

  8. Aim to have 2 portions of oily fish a week, such as mackerel, fresh tuna, salmon, and sardines.  

  9. Reduce alcohol consumption if you drink  

Regular exercise should be part of your weight loss journey, the recommendation is for at least 150 minutes of moderate-intensity activity a week, with at least 2 days of strength-building exercises. Make sure to speak to your healthcare team so they can provide some support.

 
 
 
 
 
 
 
 

 Special Guest Contributor

Ewaen Osarobo Esangbedo, Author

Representation Matters

The United Kingdom is becoming remarkably diverse, and it is imperative that the healthcare system reflects the diversity and is culturally competent as part of the NHS People’s Plan 2020/21 to make the workplace more inclusive and compassionate. I am originally from Nigeria and now work as an Accident and Emergency (A & E) Nurse in Birmingham, UK; and it is a delight to be part of the diverse nature of the NHS workforce and a representation of cultural, ethnic and racial similarities to whom it may concern. I am also the CEO of Divinely Classic, an entrepreneurship brand committed to encouraging people to be proactive about their health to reduce the risk of acute and chronic illnesses. We do health education, sell health and fitness apparel, and generally promote healthier lifestyle choices.

Moving on, the A & E department is a 24-hour service that provides emergency care to treat people with serious and life-threatening illnesses. It is a high-pressured work environment due to its fast-paced nature, the provision of important and urgent care to the acutely unwell, and the turnover rate. It is also a rewarding role because it provides an opportunity for improved clinical practice, career advancement and growth through exposure to, and knowledge of various medical conditions.

Generally, patients are more stressed being in a clinical setting which can exacerbate their illness, and it is my duty of care to provide quality, objective and non-prejudiced care to all. However, there is evidence that representation may improve patient outcomes and break down some cultural barriers for the ethnic minority patients thus promoting inclusivity and improving public health. On that note, I would like to encourage more people from ethnic minority backgrounds to venture into more professional roles to boost representation.

Overall, the Accident and Emergency Service is open to all regardless of race, ethnicity and cultural differences for urgent care needs, and if required, please dial 111 or 999.

Ewaen Osarobo Esangbedo

 
 
 
 
 
 

 Miss Tea's Blog

Goody Bag

Hello there fine people!  How is everyone 🥰 Isn’t it nice to see the days lengthen in terms of actual daylight? I know that every season has its purpose and we are blessed to experience each one of them, however, my preference is for all the light and warmth the sun can give! 😂🌞

This month, I have a mixed bag of spiritual quotes for you to ponder and hopefully become inspired by 📖 as well as a couple of hacks for the hack fans out there 🪛



Over Door Organisation

Full disclosure - I haven’t done this one yet but I am DEFINTIELY going to go for it because I love it and love simple, inexpensive, practical solutions. We’ve all got one of ‘those’ cupboards, haven’t we? (👀) Where we store all manner of stuff….under the stairs maybe? I think that’s the ideal place for this one…you just hang a shoe storage thingy over the door and away you go.

Over door shoe storage racks are available on Amazon for £7.99 or eBay for £5.99. These are the most cost-effective options I found, however, they come in many shapes, sizes and prices.

It doesn’t have to be cleaning products either - It could be socks, ties, scarves, underwear - anything you like! I’ve bought one to take away on holiday next week as there’s never enough space to put your bits and bobs in the bathroom!🌞🧼 I will try to remember to take a photo of it ‘fully-loaded’

Creative Mobile Phone Stand

On holiday and want to watch something on your phone? Keep trying random objects but everything you find to use as an impromptu stand keeps slides away on the table leaving your phone to fall flat?

Use your sunglasses! 😎

Gift Wrap Storage

Tired of your rolls of gift wrap unfurling but cannot find an elastic band? Use a toilet roll tube / core as a cuff. If your roll of gift wrap is on the larger side, cut the cuff in a straight line from bottom to top - it will still work 😉

 

I have no clue what I’ll be sharing with you next time so make sure to check out our next edition when I’ll be serving another helping of whatever the heck these are! 😂

 
 
 

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