Edition 25
July 2024

 
 
 
 
 

Destination Doctorate: You’ve Changed Shola!


By Shola Oladipo, Food for Purpose CEO 

Gooooooooood day to you dear PY readers! 

The sun clearly has his hat on… I hope we are all enjoying the beautiful rays and topping up on that vital vitamin D. What a welcome change.  

Like any journey we all change along the way. Well I have anyway…and it’s not just the muscles on my arms, or the grey hairs!  

Seriously though, as I review my work for my ever so imminent thesis submission, I am incredulous at my writings from three years ago! In making these final corrections, additions and subtractions; I am realising how much I have changed. I think the core writing style is the same - but the maturity, insight, and courage to assert my views has changed! It is like reading someone else’s work! My supervisor recently pointed out how my writing and deductions had graduated into a more confident and robust position. Wow…I hadn’t noticed it until recently. I just knew I was reading more and writing more.  

With deeper examination, I note that my ‘knowing’ is deeper and solidified; my assertions - broader and more skilfully evidenced, and my arguments and opinions much more grounded!

So I am celebrating my change… it’s not just in my writing. When I pause and I pay attention, it also manifests in my person. Personal growth is vital for me - and sometimes I forget to ‘check in’ for tangible growth.  The PhD journey has been a life shaping, faith building and barrier breaking experience which goes beyond the title.

The change is all needed for my next phase in the overall voyage towards being more purposefully me. And yep, I am grateful, and I celebrate the changes.

A few questions to mull over this Summer:

How have you changed recently?

How are you celebrating it, noting it or addressing it?

Does it align with your God given purpose?

Blessings!

 
 
 
 
 
 
 
 

  • Up!Up! Evaluation Report

    • We are thrilled to share that the Up!Up! Evaluation Report has been released! Up!Up! is a culturally tailored Tier 2 weight management programme, created specifically for Lewisham's Black African and Black Caribbean residents, in response to a commission from the council.

      The FFP team played a key role in developing this programme, crafting nutritious recipes and leading the cooking sessions. These sessions focus on transforming traditional dishes into healthier options, providing adaptable recipes and budget-friendly cooking tips.

      Don't miss out! To read the full report or sign up for the Up!Up! programme, visit https://lewisham.gov.uk/healthy-weight

National Days / Weeks / Month - July

 
 
 
 
 
 

Celebrating the Completion of the Healthy Church Initiative in Lambeth

It is with great pleasure that we announce the completion of the Healthy Church Initiative at Hope Christian Centre and Trinity Baptist Church. The HCI, designed to provide evidence-based yet biblical and culturally relevant education on healthy lifestyles for African and Caribbean church groups, has significantly impacted the wellbeing of both congregations.

At Hope Christian Centre, the HCI programme took place in the church, creating an environment for interaction and engagement. The sessions delivered by our HCI team were vibrant and engaging, filled with a diverse range of activities, thought-provoking discussions, and plenty of laughter. Everyone's enthusiasm and participation made each meeting a delightful experience.

A member of the group gave lovely feedback:

“Thank you so much for your time and commitment, Precious and Ennie you made each session fun and interactive. God bless you.”

We also presented certificates to the members of Hope Christian Centre who completed the HCI. The event was a resounding success filled with celebration. We were honoured to have Shanet Lewis from Lambeth Council join us and personally present each participant with their well-deserved certificates. Her presence and extra words of encouragement from our CEO, Shola Oladipo added a special touch to the ceremony.

Trinity Baptist Church successfully completed the HCI programme virtually. Members had access to engaging videos and handy downloadable diet sheets, which enriched each session. It's been incredibly inspiring to witness the participants' enthusiasm and dedication. Their commitment to incorporating the knowledge gained through the HCI into the church community has led to the planning of a church-based group exercise class.

The Healthy Church Initiative brought about several positive changes in both congregations. Participants gained a deeper understanding of nutrition, physical health, and are well equipped to make healthier choices. In addition, there was a strengthened sense of community, fostering support networks and deeper relationships among the participants.

The completion of the HCI is just the beginning for Hope Christian Centre and Trinity Baptist Church. Both congregations have expressed a commitment to continuing their journey towards building healthier church communities, fit for purpose.

 
 
 
 
 
 

Fitness Finesse: Avoiding Common Mistakes

By Precious Oladipo
FFP Director & Physical Activity Lead

Hey there!

Are you frustrated with your fitness progress despite putting in the effort? You might be falling prey to common mistakes that hinder your fitness plans. Here’s how to identify and avoid these pitfalls:

1. Overtraining: Many enthusiasts believe more is always better. However, overtraining can lead to burnout, injuries, and stalled progress. Instead, aim for a balanced approach with adequate rest days to allow your muscles to recover.

2. Ignoring Nutrition: Exercise alone isn’t enough. Proper nutrition fuels your workouts and supports muscle recovery. Focus on a balanced diet with protein, carbohydrates and lots of fruit and vegetables to optimise your performance.

3. Skipping Warm-ups and Cool-downs: Neglecting warm-ups can increase your risk of injury, while skipping cool-downs can prolong recovery time. Allocate time before and after your workouts for dynamic stretches and gentle movements to prepare your body and aid in recovery.

4. Lack of Goal Setting: Without clear goals, it’s easy to lose motivation. Set SMART goals to keep yourself accountable and track your progress.

5. Not Enough Variety: Doing the same exercises repeatedly can lead to plateaus and boredom. Mix up your routine with different workouts, activities, and challenges to keep things interesting and target different muscle groups.

6. Poor Form: Incorrect form not only reduces the effectiveness of your exercises but also increases the risk of injury. Prioritise learning proper technique (especially when using weights) over increasing intensity and duration.

By avoiding these common pitfalls and adopting a well-rounded approach to fitness, you’ll not only see better results but also enjoy a healthier and more sustainable journey towards your fitness goals. Remember, consistency and balance are key to long-term success.

Stay active, stay healthy!

 
 
 
 
 
 

Grilled Chicken & Vegetable Skewers

Barbeques are a tradition that is synonymous with deliciously smoky flavours and summer gatherings. Central to the experience is the seasoning which infuses grilled meat and vegetables with tantalising tastes and aromas. Store-bought seasonings offer a convenient solution for achieving bold flavours easily and quickly. However, they come with hidden downsides that can have an adverse effect on health. A lot of these seasonings are high in salt and sugar, which contribute to the risks of high blood pressure and heart diseases. Making your own barbeque seasoning allows for healthier, cost-effective options that can be customised to your taste preferences.

This grilled chicken and vegetable skewers recipe features a homemade marinade that delivers a flavour that is out of this world! You can substitute chicken with tofu if you are vegan or vegetarian. Enjoy either on its own, as a side with brown rice, or added to your salads.

Serves 4 - 6

Ingredients

Marinade

  • 4 green onions, roughly chopped

  • 1 Scotch bonnet pepper, chopped (remove seeds to minimise heat)

  • 4 cloves garlic

  • 1 small onion, chopped

  • 3 - 4 sprigs of fresh thyme leaves or 2 teaspoons dried thyme

  • 2 tablespoons fresh ginger, chopped

  • 1 tablespoon ground allspice

  • 1 teaspoon ground nutmeg

  • 1/4 cup vegetable oil

  • 1 tablespoon brown sugar

  • Juice of 2 lemons

  • Salt and pepper to taste

Skewers

  • 1 kg boneless, skinless chicken breasts, cut into cubes

  • 1 red bell pepper, cut into 1-inch pieces

  • 1 yellow bell pepper, cut into 1-inch pieces

  • 1 courgette, sliced into thick rounds

  • 1 red onion, cut into wedges

  • 1 cup cherry tomatoes

  • Wooden* or metal skewers

    *If using wooden skewers, soak them in water for at least 30 minutes to prevent burning on the grill.

Method

Prepare the marinade:

  • Combine all the ingredients in a food processor or blender.

  • Blend until smooth. The mixture should be thick and paste-like.

Marinate the chicken:

  • Place the chicken cubes in a large resealable plastic bag or a shallow dish.

  • Pour half of the marinade over the chicken, ensuring all pieces are well coated. Reserve the other half for the vegetables.

  • Seal the bag or cover the dish, and refrigerate for at least 2 hours, preferably overnight for maximum flavour absorption.

Marinate the vegetables:

  • In another large bowl, place the bell peppers, courgette, red onion, and cherry tomatoes.

  • Pour the remaining marinade over the vegetables, tossing to coat them evenly.

  • Let the vegetables marinate for at least 30 minutes, or cover and refrigerate for up to 2 hours.

Assemble the skewers:

  • Thread the marinated chicken and vegetables onto the skewers, alternating between chicken pieces and different vegetables.

Cook the meat:

  • Grill, bake, or pan-sear the meat until fully cooked. If grilling, cook over medium-high heat, turning occasionally, until the meat is cooked through and has a nice char.

Serve:

  • Remove the skewers when cooked and let them rest for a few minutes.

  • Squeeze some lemon juice on the skewers.

  • Serve warm with your favourite sides, such as brown rice or a fresh salad.

Pictures courtesy of:

https://www.africanbites.com/chicken-kabobs/

https://www.dinneratthezoo.com/grilled-chicken-kabobs/

 
 
 
 
 
 

Watermelon

This month, we’re celebrating Watermelon for the letter W!

Watermelon:

This large fruit is grown in temperate and tropical climates worldwide, and can be eaten raw or pickled. The sweet, juicy flesh is usually deep red to pink, with many black seeds, although seedless varieties exist.


Nutritionally, watermelon:

  • Is composed of more than 90% water, making it an excellent source of hydration, especially during the warmer months.

  • Is low in calories, making it the perfect snack for those wanting to watch their weight.

  • Is a good source of vitamin C and beta-carotene, antioxidants which help to combat oxidative stress and reduce inflammation.

  • Contains lycopene, an antioxidant which gives watermelon its red colour (also found in tomatoes).

  • Contains citrulline, an amino acid that may improve exercise performance and reduce muscle soreness.

Where to buy

  • Available in supermarkets – may be found whole in the fruits and veg section or in the fridge already cut and ready to eat.

  • Available in local markets, especially in the summer months.

 
 
 
 
 
 

Understanding Medication for Type 2 Diabetes – Part 2

By Modupe Peters
FFP Director & Diabetes Lead

Welcome back readers!

  1. We will continue in this series looking at the different medications available for the treatment of diabetes. Not all treatments are suitable for everyone, your GP or health care team can help you find a medication that’s best for your individual needs. Understanding how the various medications for type 2 diabetes work can help your overall health and diabetes control.

  1. Repaglinide (Prandin) and Nateglinide (Starlix) are similar to sulphonylureas, but work faster to stimulate insulin production and don’t last long.  They are taken half an hour before each meal three times a day. They must not be taken if a meal is missed due to the risk of low blood sugar, also called hypoglycaemia.

  2. Pioglitazone (Actos), also known as glitazones. These tablets help the body to use the insulin produced better and protect the cells in the pancreas so it can produce insulin for longer. It is usually taken once or twice a day with, or without food.

  3. Incretin mimetics are a family of medication called GLP-1 (Glucagon like peptide -1). Examples include Ozempic, Byetta, Trulicity, Victoza. These are usually injectables administered twice daily or once weekly, although tablets are now available. This injection increases hormones called ‘incretins’ which help to make more insulin, reduce amount of sugar produced by the liver, and slow the rate of digestion, helping to reduce appetite.

You should always take your medication as prescribed by your health care providers and if unable to tolerate any of your medications, speak to your health care team so that an alternative can be offered.

 
 
 

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admin@foodforpurpose.org 

 

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sandra.thomas@foodforpurpose.org