More facts and fiction – Nutrition Edition

“Brown (Ofada) rice makes you lose weight.”
Verdict: Not exactly.

Brown rice does not automatically cause weight loss.
What it does do is this:

  • It has more fiber than white rice
  • It keeps you full for longer
  • It may help you eat less overall

But, brown rice and white rice have almost the same calories.

If you eat a big plate of brown rice every day, you can still gain weight.
If you eat a moderate portion and pair it well (vegetables + protein), it can support your goals.

So what really matters?
Not just what you eat but how much, how often, and what you eat it with. Oh, and also how you eat it! If you don’t know what I mean, read this – https://chatwithdrketch.com/2025/12/18/fact-or-fiction-nutrition-edition/

Brown rice is a better choice, not a magic solution.

4. “Swallow makes you fat.”
Verdict: Swallow doesn’t automatically make you fat.

What makes the difference is:

  • The size of the portion
  • The kind of soup
  • The amount of oil
  • How often it’s eaten

A mountain of eba with oily egusi every night will show up differently from a modest portion with vegetable soup and protein.

Bottom line:
No food needs to be demonised. Just understood, enjoyed wisely, and eaten in moderation.

Which of these myths did you grow up hearing the most? 😊

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Bleeding at 29 Weeks of Pregnancy!

Q: Hello Doctor. I’m a woman 29yrs of age and pregnant for the second time. I am 29 months gone, went for a doctor’s check up; they ruled out I’m having infection. But since then I’ve been bleeding/ spotting whenever I urinate. Please help.
A: Thanks for writing in.
I assume you mean 29 weeks not months, right? 😊
Bleeding in late pregnancy may be due to a variety of issues ranging from infections to the ‘show’ that heralds the start of labour.
Causes of bleeding at this time include:
1. Cervical changes which can lead to bleeding after sexual intercourse
2. Infection of the cervix
3. Infection of the vagina
Other causes include:
 Placenta previa.
 Placental abruption.
These are two conditions that affect the placenta.
The placenta is created during pregnancy and is attached to the wall of the uterus (the womb) by blood vessels. It is through the placenta that the baby receives vital nutrients and oxygen and also through this that it excretes waste products. The baby is connected to the placenta through the umbilical cord. So this is a pretty important organ in the general scheme of things. The baby’s and mother’s blood do not mix in the placenta usually, though. The baby’s blood flows on one side and the mother’s on the other side.
The placenta usually implants at the top part of the uterus or the side, but in placenta previa the placenta attaches low in the uterine wall and covers the mouth of the womb (the cervix) partially or completely. It could be just low lying, near the cervix but not covering it, just covering part of the cervix or fully covering it. Due to this abnormal placenta position, pregnant women with PP would show up in hospital with bright red vaginal bleeding which may happen with or without contractions.
What causes this? Well, in instances where the placenta is bigger than normal or in cases where surgery had been performed on the uterus. Thus, women with multiple pregnancies (twins, triplets etc), who have had fibroid surgery or previous Caesarian Section, who have had children before may be at risk of this. Other risk factors include age at pregnancy older than 35 years, smoking, use of cocaine etc.
The doctor (obstetrician) will order a scan to confirm the diagnosis. Low lying placenta that hardly get to the opening of the cervix can actually be ‘drawn’ up as the uterus expands to accommodate the growing baby in it. However, the women with complete PP are most likely to go through Caesarian Section.
Can you prevent it? No, you really can’t. What to do? Once you notice any vaginal bleeding, please be sure to see your doctor. PP is likely to cause bleeding from sometime around the second trimester of pregnancy, but of course, every episode of bleeding in pregnancy, irrespective of trimester, should be checked out in the hospital. Depending on the severity of the bleeding and the age of the pregnancy, the doctor would decide whether bed rest or emergency Caesarian section would be applicable. If bed rest is recommended, sexual intercourse and physical exertion including exercise, at this time may not be wise. Please discuss this with your doctor.
You’ve got to make sure that the person with PP is under the care of a good obstetrician. This is not the time to play hooky and try out different treatment options from unorthodox practitioners (not that any time is a good time, anyway :D). It may very well be that if the bleeding continues significantly, the baby may be delivered pre-term. So you have to be in a center that is equipped to handle that eventuality. Better safe than sorry 😊
In placental abruption, the placenta separates, completely or partially, from the wall of the uterus before the baby is born. This situation is not very common but when it does happen, it can deprive the baby of vital nutrients and oxygen and lead to bleeding in the mother. This situation may happen suddenly or may develop gradually with symptoms like vaginal bleeding, abdominal and/or back pain, sore uterus, fewer baby movements, contractions etc
We don’t really know the cause of placental abruption apart from the fact that it could be caused by trauma to the abdomen. Other risk factors include:
• A previous history of placental abruption
• Multiple pregnancy
• Premature rupture of membranes
• Substance abuse eg smoking
• Maternal age greater than 40 years
Now, remember that having a risk factor doesn’t automatically mean that you will come down with the ‘disease’.
Treatment depends on the severity of the abruption, the age of the pregnancy and the effect on the baby. Your doctor will make the call as to whether to go for an emergency Caesarian Section or keep patient on bed rest while waiting for baby to mature some more, depending on these factors.
Can this be prevented? Well, given the fact that we’re not quite sure of the cause, we can’t really do much other than try to guide against risk factors that can be prevented like not smoking.
Just be sure to let your doctor know that you have had this problem before so he can be extra watchful. With the right care, you should be fine.
So, I suggest you go see your obstetrician to examine you and confirm what this bleeding is due to.
Have a great night, y’all 😊

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I’ve Been Breastfeeding For 3 Years!

Q: What can I drink to stop breastfeeding ??? My baby is 3years 1months. I’m tired of breastfeeding I’m also loosing weight any home remedies to stop breastfeeding plzzzz

A: Breastfeeding is really an intimate activity for mum and baby and it is not strange to find both of them feeling some sense of loss as this ‘bonding’ activity comes to an end…even when it’s mummy suggesting the change 😃 So, it is important that mum finds time to still bond with baby like frequent cuddles, keeping baby close to you, frequent eye contact etc. Generally re-assure your baby that the fact that this activity is coming to an end does not mean you love him or her any less. Be sure not to introduce this when your baby is going through any major changes like moving house etc. That might convince baby you’ve moved on to other stuff 🙂

Then get to it! 😊 How? You can stop gradually over a period of time. Replace some feeds during the day with other foods or even milk (just not from you). Usually the first and last feeds of the day are the most difficult to replace or give up as they are your baby’s sorta emotional anchors 😊 But keep at it over a period of weeks and the breast milk production will gradually ‘dry up’.

The other option is to just stop putting baby to the breast. If your baby feels it’s also a good idea to stop, then you’re good. If not, you may have to be very creative with means and ways of distracting him/her.

In both situations, you may find your breasts engorged. If you’re stopping gradually, you may want to express some milk (don’t express until until the breast feels empty) and store in the fridge.

You could put that in a sippy cup and feed baby later.

If you’re stopping immediately, get the right support for your breasts.

In the good old days, mothers would tell their daughters to tie a wrapper tightly across their breasts. This helps. In fact, I believe that this is still being done by lots of people 😊

If you’re more jet age, though wear a tight supportive bra. For the pain, take analgesics and also apply cold packs to your breasts.

Try not to stimulate the nipples during this period. This encourages milk production. Hubby should kindly take note too.

All the best as you move to a new phase of parenting! You definitely have surpassed the the recommended 2 years’ breastfeeding mark. Well done!

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Akara… but with less oil?

Craving Ice Cream?

If you love ice cream but want a lighter option, this is one of my go-to healthy swaps.

Frozen bananas + a little milk give you that creamy, indulgent feel, without going overboard.

A gentle reminder: healthier doesn’t mean unlimited. Portion control still (always) matters 🙂

Small swaps like this add up over time. It’s easy to prep and you can find the ingredients anywhere – bananas and milk!

Would you try this frozen banana cream?

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Happy New Year – 2026!

Happy New Year, Family!

It’s Day 3 of 2026 and the race to the end of the year is already on 🙂

This is usually the season of resolutions – goals, plans, fresh starts and new beginnings. Have you made yours yet? And be honest… does wellness feature anywhere on that list? 🙂

As I start the year, I like to remind myself of a few do’s and don’ts for setting practical goals. I’m sharing them here in case they help you too.

Do

1) Spend time to reflect on the goals you had set before – what worked, what didn’t work and how can you fix what didn’t work. Write them all down.

2) Ask yourself what the best version of yourself looks like if you had no obstacles. Start from there – this version.

3) Set SMART goals

Be specific – what do you want to achieve?

Make sure you can measure progress.

Choose goals that are achievable. This part takes finesse because you have to still be ambitious, but not reckless. In fact, give yourself goals that scare you a little. Yes, scare you. It keeps you alert and intentional and focused on being the best you.

Make your goals realistic, not in the ‘only what’s been done before’ sense, but in a way that you can actually visualize the path to victory. When being realistic is defined too narrowly, it can stifle innovation.

And finally, make them time-bound. When do you want to achieve this? What are your regular check-in points to reflect on progress and how to make corrections in real time.

Don’t

1) Fixate on what didn’t work before and the errors you had made. Pick what you learnt from that, apply it, forgive yourself, and move on.

2) Let people talk you out of your goals. That thing you do well, the thing that solves problems or blesses others, protect it. Yes, there may be obstacles. Do the hard work of checking feasibility. If the plan makes sense, use negative feedback to build a risk map and plan around it, not to abandon the vision.

3) Be an annual review champion 🙂 Don’t set goals in January, forget them by February, and remember them again next December. Let this be the year you take your plans seriously. Be disciplined, build weekly or monthly actions around them, review them regularly, and adjust as needed.

So tell me, which of these will you implement this year?

And how will you intentionally weave wellness into your goals for 2026?

Let’s do this together. I have something special planned around how we’ll approach wellness as a community this year. Watch this space 🙂

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Green and Watery Stool – Why?

Q: Why my stool is green and watery. Please tell me. Is it serious?

A: Running stomach, the runs or diarrhea can be due to several causes which include infections (viruses, bacteria etc), lactose intolerance, some medications, fructose (the sugar found in fruits) in people who cannot digest this, surgery, artificial sweeteners etc. In excessive amounts, coffee (which is implicated in heart burn) can cause diarrhea. The symptoms are loose watery stools which are accompanied by abdominal cramps/pain, urgent need to defecate etc.

In babies, green poo can be due to:

  • Baby not nursing sufficiently from one breast before being moved to the other breast. This means that the baby gets more (watery) fore milk than the fattier, nutrient-dense hind milk.
  • If baby is bottle-fed, it could be due to the particular formula being used. Try switching to another formula and see if it helps
  • Diarrhea
  • Inadequate intestinal flora in breastfed babies

Some causes of green poo in children and adults:

  • Eating a lot of veggies
  • Diet rich in iron
  • Diarrhea
  • Presence of green food dyes etc

The major issue with diarrhea is dehydration. This condition is evidenced by dry mouth/skin, excessive thirst, tiredness/fatigue, reduced urination etc. So, be sure to see your doctor immediately if you observe any of the symptoms of dehydration, loose stools continue for more than 2 days, if you have severe abdominal pain, high fever and/or bloody stools. At home, you can mix up a batch of oral rehydration salts and start on this before going to the hospital.

To prevent diarrhea, be sure to wash your hands often, especially before you eat.

I hope this helps 🙂

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Frozen Banana Cream

Craving Ice Cream?

Merry Christmas again, family! I hope you had a great day, on Christmas Day and Boxing Day!

If you love ice cream but want a lighter option, this is one of my go-to healthy swaps.

Frozen bananas + a little milk give you that creamy, indulgent feel, without going overboard.

A gentle reminder: healthier doesn’t mean unlimited. Portion control still (always) matters 🙂

Small swaps like this add up over time. It’s easy to prep and you can find the ingredients anywhere – bananas and milk!

Would you try this frozen banana cream?

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Merry Christmas Eve!

Merry Christmas eve, family!

A merry heart does good like medicine and so as I go about the day, spending time with my family, I am reminded of and am taking the time to count my blessings! 🙂

I love dressing the Christmas tree. I do! And it’s a family affair. This year, it went up late because my people did not get home on time 🙂 but we got the job done! We look at all the decorations, clean them out, check out the symmetry of the tree as the decorations go on and ensure it takes up a good spot. Once it goes up, it’s like we are all ready to go! 🙂

What about you family? Are you ready to go?

Don’t forget to spend time reflecting on the reason for the season – one of the greatest love stories ever told!

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Recipe: Chicken Avocado Crema Wrap

Hi guys! 4 days to Christmas! Can you believe it???

Yesterday, I asked what you would make with those ingredients… and today, I’m sharing my answer 🙂

One thing I would make (and did make :)) is a chicken avocado crema wrap. What is that? It is one of my favourite healthy swaps (healthier versions of calorie-dense foods). It’s deliciousness in a bite! 🙂

I show you how to make the wrap in this video.

A few gentle reminders as you watch:

• Clean hands matter. Please wash as you go when handling food, especially veggies and fruits that will be eaten raw

• Feel free to improvise with what you have at home

• Moderation is the rule of the game

Avocado is rich in heart-healthy fats and nutrients, and yes, it’s a healthier option than mayo. But it still packs a punch in calories, so portion control is critical, especially if weight loss is your goal.

In my next video, I’ll show you how to make the avocado crema so you can make your own version at home.

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What would you do with these ingredients?!

Hint: creamy, fresh, healthier alternative to a calorie-dense food, versatile and (probably) not what you’re thinking 😉

What is it?!

Video coming shortly!

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