A Time of Refreshing - September 16, 2021

i can't take a heart stroke making over again but i know [Music] i can't tell you [Music] you and equally so the feeling is mutual certainly we are very thankful but many things do change within short period of time but we give thanks to the almighty for those of those of us who are still here and in church i hear people testify i'm standing on top of my grave you know they're sharing the goodness of god being alive others are in their grave beneath the earth but we thank the almighty that we're here to be his arms extended i did say every good godly person is a god heart to others for yeah oh yeah we're here to serve each other jesus said that he said hey i i could come and have all of you to serve me but i'm not here to be served i'm here to serve the son of man came not to be ministered unto but to minister those were his exact words and this is what time of refreshing has been doing with them for all of us to be the best we can for ourselves for our families our neighbors our friends and certainly for jamaica land we love with those words i welcome all of you brothers and sisters ladies and gentlemen from almond broad near and instagram live and you all are familiar with those platforms especially those who are in yonderland across seas local to us in jamaica across the parishes flow cable network channel 602 and 2 and dg cell play channel 20. some so from any of those you can connect with us and please we ask you to call your friends call your neighbors let them know we are on and blessings are in store as at other times well of course you know time of refreshing brings many surprises yeah surprises from time to time and you welcome them i don't know if i should say we have a surprise today not really but certainly for the first time we're having a speciality that we have not had before and you will be blessed so please stay tuned just to inform you based on the most honorable prime minister minister's order coved restriction guidelines etc as a church we continue to observe all i did say all and give ourselves to all ensuring that we be good citizens so we encourage you to do so my brethren sunday morning we will meet yep for two services as per usual but of course with that very reduced number of 20 persons inclusive of our broadcast team seven o'clock and 9 30 a.m we will meet by the help of the almighty god and i hope to see you on worldwide prayer meeting on friday night 7 30 p.m on all of these platforms all right so bear those in mind and your council leader will contact you in regards to attending my goodness look where we have reached oh lord years gone by we would we would beg people to come to church please come to church come on out and worship now we have to say stay away please you got to be registered you got to get authorization oh no set us free oh lord that we may worship thee i continue to say those words set us free o lord that we may worship thee freedom has eluded us in many aspects of our worship when last of you shook on with a brother or a sister give a warm hulk a warm embrace sit close to someone in church worship without being masked without your hands have to be sanitized and you temperature check on all kinds of stuff those are strange to us but we have applied ourselves for the last 18 months and we'll continue to do so as short as we intend to by the grace of god today we've got a dietitian in the house yeah she's going to tell us tell us about what to eat and how to heat and what not to eat and how to balance good health with your life and we really look forward to all of that so i'm going to get right into it and i'll sit here listen and learn because i really need to know about some more stuff about that heating thing okay so we have dr sabrina palomino all right miss sabrina paramino you know okay all right there we go and she's going to be speaking to us she is a registered dietitian slash nutritionist so she can tell us all about the food groups etc etc practicing in the field of nutrition for some 14 years no new kid on the block over 10 years you of earn your stripes for sure and of course she currently serves at the kingston public hospital formerly employed at the saint katherine health department and we're delighted to have her here with us today the lord bless you madam it's my pleasure to have you here on time of refreshing thank you for having me it's my pleasure to be here today first dietitian to speak to us and we are delighted to have you and i'm sure all audiences out there at home and abroad they are eager waiting to hear from you so it is from me all over to you and to all your viewers all right thank you so much it's an honor to be here today and today i'll be talking to us about healthy eating so we know nutrition is very important in all aspects of life from infancy all the way to adulthood so it's very important that we try and to eat healthy you know most persons will say they don't know how they want to but they're not sure how to eat healthy so today i'll be going through that be talking to you about the basic food groups and also i'll be zoning in on how to eat living with diabetes and hypertension otherwise called high blood pressure so healthy eating means getting a variety of foods that provide nutrients that your body needs to maintain your health for you to feel good and for you to have energy these nutrients that we get from the food that is required for our body to feel good include our protein carbohydrates vitamins minerals and of course our water now healthy eating is important for everyone when combined with physical activity or exercise and maintaining a healthy weight healthy eating is an excellent excellent way for you to keep your body strong and for you to stay healthy now most of us when it comes to nutrition we want to eat healthy but we're not sure what it is that we can do or how to do it so if you can see my presentation on screen i have a pic of what we call our food-based dietary guidelines for jamaica basically what it is it's a chart that shows you our six food groups and how they are divided in that chart is how we expect you to eat throughout the day to maintain a healthy diet and then looking at the chart you see how important it is to keep hydrated to have water daily and also to have some amount of physical activity now how this food group or how this chart is divided if you realize almost half of what you eat on a daily basis should come from your vegetables and your fruits followed by a larger portion from your staples which we call our starchy foods in jamaica and to a smaller extent you have our food from animals or legumes and nuts and or fats and oils now i'll go further into these food groups and discuss them with you so the first one we're going to look at is our staple foods which is what we usually call our starchy foods in jamaica these give us the nutrient of carbohydrate which is basically the main nutrient that our body needs for energy for us to go walk to sing to praise to do anything we need that carbohydrate when you need that nutrient and this is the food group that we get it from our staples and it of course includes our cereals which are our breads or dried cereals like our macaroni spaghetti rice oats as well as our starchy fruit roots and tubers and our ground provisions such as our bananas planting bread fruits yam potatoes dashi and cassava and when you look at this chart you will see that we have things that are more in the whole grain variety which we encourage you to have things that are of whole grain where you get added fiber and the body don't digest them as rapidly versus if you have the processed foods and i'll discuss the importance of these types of food when we go further into diabetes and how to eat living with diabetes the next one is our legumes which is our peas beans and nuts group and of course these will provide our bodies with protein as well as some amounts of carbohydrates and fibers now these food group this food group is very important it's a good group for those who desire not to eat animal-based protein then they can use these food groups to get their daily protein intake so this group is a good alternative for those who don't desire to eat animal products our next food group is that of our vegetables now our vegetables will provide us with our vitamins and our minerals and we have two types of vegetables we have what we call our dark green leafy vegetables and as well as other vegetables are sometimes referred to as our starter veg like our pumpkins and our carrots and our beets now vegetables are very very important and based off the chart that i showed earlier almost half of what we eat on a daily basis should come from our vegetables along with our fruits now the next slide shows you our fruits so we are blessed in terms of having a variety of fruits in our island so we encourage you to have fruits your mangoes your guavas your oranges pineapples or west indian cherry a variety of fruits daily now it's important to note that fruits are naturally high in sugars and as such we do not want you to go overboard when it comes with your fruits we usually say two whole fruits per day is a very good recommendation for you to have you get your vitamins your minerals and of course you'll get the natural added sugars but we don't want you to have the excess especially if you have diabetes you have to be careful with this food group next we go into our food from animals food group now this is the one that will provide us with protein and these would include our meat or poultry of fish as well as or milk eggs livers sardines those are what we called our food from animals and i said earlier they provide us with the nutrient of protein and last but not least we're going to the food groups of fats and oils now in this food group you notice two distinct foods which is our ackee and our pear these are in our fats and oil group as these are high sources of fat so fats and oil is not just only comes from your margarine or your vegetable oil or your mayonnaise but you can also get fats or oil from your aki your avocado as well as your coconut powder or your coconut milk so what we encourage you to do is to eat less of these food groups so let's put it into perspective how should i eat now that i have this information about the six food groups how can i put them together the ministry of health has what it caused the dietary guidelines for jamaican is basically eight steps that we ask we encourage persons to follow in order to get healthy or to live a healthy lifestyle and the first one is to eat a variety of foods from all six food groups so it's very important that on a daily basis we try to get foods from all the six food groups so we could get a variety of nutrients to nourish the body if you stick to meat only two or one food group on a daily basis it means you're only getting one particular nutrient and we want you to have a variety so you can have a healthy diet eat about your fruits daily eat a variety of vegetables daily and we also encourage you to include peas beans and nuts in your daily diet most of us we tend to have peas and beans maybe only on a sunday or maybe in the week if we have a little stew peas but i said earlier our pizza beans are good sources of protein fiber b vitamins so they're important that you try to include them on a daily basis we encourage you to reduce your intake of salty and processed foods as these are very very high in sodium and they will affect our high blood pressure we also ask you to reduce your intakes of fats and oils and to reduce your intake of sugary foods and drinks and last but not least we do encourage you to make physical activity a part of your daily routine so once again you'll see this pick of our food-based dietary guidelines to the right of your screen and basically what it is we have combined all the six food groups for you show you how they're supposed to be divided on a daily basis so half of what you eat should come from your fruits and veg followed by your staples with less amount from your food from animals your legumes and nuts and this least amount from your fats and oils so now with all this information you're probably saying what can i do to make healthy eating easier i know know the six food groups i now know how i should eat so how can i make it easy because you always hear a person say healthy eating is very hard it's very expensive so let's see how we can make it easier for you now this pic that i have up on the screen shows you how we expect your play to be divided throughout the day what we encourage you to do is to make half of your plate vegetables the next half you divide that into two and you have one portion your staples and the other your protein or your meat source or if you're not support you're not someone that likes to eat meat you can make it your peas and beans so to get your diet where you want it to be start making small changes let's not be too ambitious and say we get up tomorrow we're going to say all right i'm going to change my eating habits so i'm going to do everything all at once no we encourage you to take baby steps so you start with making small changes start with one meal then you progress you don't have to make everything perfect so let's start with one meal so if you decide you're going to start with lunch you start with lunch to make it how we want it to be half of vegetables our next half we divide it into a staples and our protein and for your snacks we said aim for two food groups but for your main meals try to aim for at least three food groups at a meal now many persons might say healthy eating is expensive so what we encourage you to do is to eat foods that are in season once the food is in season it tends to be a whole lot cheaper so we encourage you to make use of it so if a vet a particular veg is cheap is in season it's cheaper so you utilize it if a fruit is in season it's cheaper so you utilize it and also we have to watch the amount that we eat our portion control because we tend to eat more than what the body needs and then we eat excess and if we eat off all that we have we're going to buy more so we have to watch our portion control or portion sizes that is very very important in trying to eat healthy so let's go into how can we mix our foods to get them to the best nutritious ways that they can be we always encourage persons to mix your food and we have what we know as a multi-mix principles so the best meal is for a meal for you to have all six food groups in your meals but we know most times that cannot be possible so how can you mix your food to get the best nutrition out of it we have what is known as the multi-mix principle and basically what it does is it combines four main food groups or staples or food from animals or legumes and and or vegetables so the first mix we're going to look at is our two mix now this is a good mix and this is usually what is most common or most popular is that you mix a staple with a food from animals or you mix a staple with a legume now this is a good mix because your body will get carbohydrate it will get protein and you will get fat so you get the three major nutrients so it's not a bad mix however most of us in jamaica how we mix our two mix sometimes we will combine a staple with a vegetable so say for example we'll have rice with maybe steamed cabbage now if we looked if we break down that meal for you and look at it the main nutrients you'll be getting from both of those are what your carbohydrate so that meal will be lacking in protein so you need some amount of protein so that combination that we usually practice is one that is not nourishing to our body because we'd be lacking in a major nutrient that of protein so for our two mix we always say you start with your staple then you can combine it with a protein source which can be your food from animals or your legumes the three mix is which is a better mix knows that you have your staples you add your food from animals but now you add a vegetable or you can have have your staples your legumes if you're not a meat person and then you add your vegetables now this is a better mix because with this mix you not only get carbohydrate proteins and fat but you also get some amounts of vitamins and minerals from your vegetables and the last mix which is the best mix of all which is our four mix includes our staples our food from animals our legumes and our vegetables so we get four of the major six food groups when we mix our food like this and one of the most common i always say on sundays is usually when we have our four mix right on sundays we'll have our rice and peas with our chicken and our vegetables and we have our four mix and another example of a four mix is that of your soups but we'll have our ground provisions which are staples we'll have our vegetables from our pumpkins and our carrots we tend to put a little protein whether it be or chicken or anything like that and sometimes we might add beans to make a pea soup and then you get a four mix so to put these all together we always encourage you start with your staples as your base because your body need a carbohydrate and also you then you build on it whether you're adding your food from animals your legumes and then your vegetables so you can get all those nutrients that your body needs the variety of nutrients that we talked about earlier so now that we have discussed the food groups we're going to zone in on two conditions that's of diabetes and hypertension most persons when they have diabetes or high blood pressure they say i don't know what to eat or it's very expensive so how can we work around this so i'm going to look firstly at diabetes now how our body uses food is once we put the food in our bodies we chew we swallow the stomach breaks it down it changes it into glucose and then it goes into our body cells for energy now when we have diabetes our body don't work that way we'll eat the food and break it down into glucose however our body is not able to really put it into the cells because our little organ known as the pancreas is not producing the insulin that it showed so as such we need to watch what we eat when we have diabetes now how do we manage our diabetes there's usually three ways your diet your diet and exercise or your diet and your medication and if you notice notice sorry the two common factors in your treatment is what your diet and your exercise so it's very important that you watch what you eat as well as you exercise now most persons when they are diagnosed with diabetes they'll say oh i cannot afford it is going to be expensive it is an extra expense to my pocket there is no such thing as a diabetic for diet person living with diabetes your diet can be that which the entire family eat you can eat the same foods that your family eat but you need to watch the amount that you eat and also the timing of your meals so early as i said to you your portion control is important so as a person living with diabetes you need to watch how much it is that you eat and also the timing of your meals is very very important we don't want you to go too long without eating and we don't want you to skip your meals it is not an extra expense to your pocket because it's the same food that your family eat is what you're going to eat but no you just have to watch the amount that you eat and also the quality the type of food that you eat is very very important everybody is an individual everybody body requires different amount of nutrients so it's very important that you consult your dietitian or your nutritionist so you can get an individualized meal plan that works best for you so i'll just be giving you general guidelines today but for something that is tailored to you we encourage you to keep your appointments with your dietician or your nutritionist so you can get something that is tailored to you now how should i eat if i have diabetes we encourage you to eat three balanced meals per day and small snacks in between and by snacks i don't mean high sugar high calorie snacks not the ones in the litter bag that make noise when we open them snacks by definition means smaller healthier meal so each meal should contain a little carbohydrate it should have your protein and it at all times we encourage you to have your vegetables again the importance of watching your portion sizes and reading your food labels we're living in an age of convenience where almost everything we buy or eat is in a bag a bottle or a can so we have food labels attached to them that tell us what is in our food that we eat so it's very important that you read your food labels so when you have diabetes you have to put a little carbohydrate or sometimes we call it starch in the body because the body needs it to function and we find our carbohydrate in our starchy foods our staples our fruits our dairy products and sweets as well and to a lesser extent in our vegetables so if you notice on your screen you see your staples your vegetables and your fruits now these are the three food groups that will give your body carbohydrate or starch when you have diabetes so you need to eat these but you don't need to have excess you must always try to have a balance so you must always pair these 30 foods with something from the protein source so we encourage you to eat moderate amount of carbohydrates at each meal but also to balance your intake with protein and fat to help to your glucose levels to stay in a healthy range and if you look at your screen you'll see your staples your food from animals and your fats and oils always try to combine these three food groups when you have diabetes so you get the macro are the major nutrients that your body needs which is your carbohydrate your protein and a little fat now what it is that we recommend that you don't have as a person living with diabetes we encourage you to stay away from sugary or coated cereals sugary coated granolas canned fruits that are usually stored in a heavy syrup dried fruits which are usually sweeter than fresh fruits by far donuts sweet breads your sodas your box drinks anything that is very very high in sugar we encourage you to stay away from them as a person living with diabetes as they are known as empty calories they do nothing to the body but to elevate your blood sugar levels let your blood sugar levels go high and not offer any other nutrient that the body needs so these are mainly the ones we encourage you to stay away from but you can have your other food groups your whole grain products as needed now it's very important that you read your food labels as a person living with diabetes so you can identify sugars in your product so most time we'll buy a product it might say on the front no sugar added but we drink it and it tastes a bit sweet to us and we say oh but the front says no sugar added just turn to the back to that rectangular box that you see at the back that says nutrition facts it always tends to have your ingredients list which will tell you whether sugar is added and sugar has many names sucrose glucose high fructose corn syrup and it also shows you how much sugars is in your product so reading the ingredient list and the nutrition panel on processed food can tell you if the product contains added sugars not just the exact amount but if the product also has natural sugars so i'll have a sample nutrition facts on my screen here and if you look at it this product is a 20 ounce bottle and in this entire product you have 65 grams of sugars now for a person out there who don't understand what you see 65 grams of sugar what does that mean to us let's look at that four grams of sugar is equal to one teaspoon of sugar so when you have your product you turn around and you look at the sugars are the total carbohydrates if you see 65 grams what does that mean to me you would divide 65 by that four and then it will tell you how much is it in terms of teaspoons and teaspoons we tend to understand a bit easier so let me use an example one that is quick to understand so if you have a product that has 20 grams of total carbohydrates or sugars when you divide that by four what do you get you get five so that mean that product has five teaspoons of sugar so i would encourage you after this presentation take any product that you have in your pantry in your cupboards and look at it and see what is the total carbohydrate or the sugars divided by four and see how much teaspoons of sugar is in a serving and we normally say if you look at your percentage daily values if it is less than five percent of sugars that's a good product to have if it is more than 20 percent that's a no-no product for you as a person living with diabetes now for those without diabetes we do have recommendations in terms of how much sugars you should have on a daily basis for us in jamaica we say eight teaspoons of sugars per day for the persons without diabetes and the who or the world head organization recommend that children preschoolers have no more than four teaspoons per day 45 year old three teaspoons teen six women six and men can go up to 90 spoons per day we might say to ourselves but that's a lot but if we as i said go in that cupboard when you're finished and look at your product and divide it you'll be amazed some of the things that we drink will have up to 20 teaspoons of sugar and sometimes we have two or three for the day so we are exceeding the daily amount that we're supposed to have now that i've talked about diabetes i'm going to move on to hypertension or high blood pressure how do i eat or what should i look out for when i have high blood pressure no blood pressure as you know puts is the pressure that is put on the walls of the blood vessels as a heart pumps blood through them now how do we eat when we have high blood pressure we encourage you to eat foods rich in fiber like our fruits vegetables peas and beans and our staples because these products are low in sodium they're natural so they have less sodium in them they also give us fiber that our body needs as well as other vitamins and minerals and of course we encourage you to exercise so it's very important that you combine your diet which is what you eat with exercise so how do we know how much sodium is in our food how can we identify it now with high blood pressure we ask you to watch your salt intake now when you buy a product or you looked on a product you won't necessarily you won't see the word salt you see sodium and sodium on your food labels is salt so we encourage you when you have high blood pressure to look out for sodium in your products and some foods that are very high in sodium tend to be your canned products processed foods they tend to be very high so like our canned soups our back soups our processed cheese our tomato sauce ketchup anything that is convenient or ready-made tend to be very very high in sodium so we encourage you when you have high blood pressure to watch out for foods that are high in sodium now when you have high blood pressure how much salt is it that i should have most persons will ask that we normally say you don't pass 2 300 milligrams of sodium on a daily basis but what is that that is one teaspoon of salt per day or less once you have high blood pressure you do not have more than that and that would include what you get from your processed foods as well so we encourage you to eat less processed foods and meat as well as to eat less canned foods as these are high in sodium and will help to elevate your blood pressure so back again to our food labels how do we identify sodium or salt on our food labels that rectangular box again on the side or the back of your package we tell you how much salt is in your product we encourage you to read your food labels and look out for the word sodium you will not see salt you see sodium so you look out for that if it is less than five percent of sodium that is a good product to have if it is more than 20 is usually very very high in sodium and this peak that i have here my product has 460 milligrams of sodium which is 20 of the product is sodium so that means that this product is high in sodium so this is something that you should not have as a person living with high blood pressure so to recap healthy eating is very very important in all aspects of life we encourage you to eat a variety of foods daily from all our six food groups so you can get all the nutrients that your body needs if you're interested in getting a copy of this diagram that you see on screen for yourself you can always visit the ministry of health and wellness website type in our food-based dietary guidelines and we have handouts on our website that you could use and read through to help you in terms of healthy eating so all foods are important you need to watch the amount that you eat and ensure that you get a variety of nutrients daily so what can i do to ensure that i eat healthy take small steps every day and you get there one day i know it's a lot of information to process but take small steps we all want to eat healthy so let's begin with one meal at a time and take very small steps to reach our desired goals so thank you very much for having me today i hope you have learned something and i hope the information was beneficial thank you well thank you so very much miss sabrina and we want to open the lines so that persons can make a phone call some of you have been saying so much there on youtube and on facebook you're also disseminating information oh my goodness like i'm sorry well thank you so much miss sabrina sorry for that everybody my mic was off we we are only human okay so you've done a fantastic job and i was saying that so many persons are given information there on facebook and youtube sharing their own experience and all of that their health position and all of that so we thank you but we want to hear from you by telephone the numbers are appearing on the screen if they are not as yet they are 876 876 uh i'm trying to remember them from my brain okay eight seven six nine eight eight six so six two eight seven six nine three nine one five zero zero i got many numbers in my head you know so sometimes it became a little come a little difficult to decipher which is needed eight seven six nine eight eight six two six two eight seven six nine three nine one five zero zero very solid information states avis benjamin uh miss sabrina you spoke concerning the six food groups yes uh if we were to i know you you certainly made abundantly clear that all from each of these food group is very important for persons to you know eat but if we were to put them in order of priorities any such thing can you put them in other priority so from the legumes to the vegetables to the fruits to the food from animals to the fats and oil and of course the steep plant top so it's important as i discussed with the multimix principle is that you always have your staples as your base because the main nutrient that the body use is carbohydrates okay so we always encourage you start with your staples as your base make your base healthy meaning when you're choosing your staple foods try to choose whole grains so whole wheat bread whole wheat rice flour so you make your base very very strong and then from your base you can add on so you will add on your protein source which could either be your food from animals or your legumes and then you can add even more by adding your vegetables so it's always important to ensure that you have your staples yeah you balance it with your protein and your vegetables now i always say fat is the given nutrient meaning anything we're going to prepare we're more likely are going to use a small amount of oil or margarine so it's always the given nutrient that's what i call it we're always going to have it because if we're having meat meat sometimes naturally have fat in it yeah so it's always going to be there so to put it together well always start with your staples make it a healthy base and then you build on with your protein sources which is your meat kind or your legumes and then add your vegetables to it great i notice you mentioned that vegetables are very very important vvi yes very very important very very important you mean all types of vegetables yes okay so depending on what medical condition you might have some vegetables might be a no-no okay but other than that it's very important to have your vegetables especially when you have your diabetes and your high blood pressure because they're very very low in carbohydrate very good source of fiber so when you're watching your portion control you're going to eat less so you use your vegetables as your fillers they help to fill the tummy they won't elevate your blood sugar levels right and they give you those vitamins and minerals that your body needs so it's very important to have your vegetables and as i know persons will say they are expensive but i always encourage you to buy what is in season if it is in season it tends to be cheaper so try and utilize it that way okay speak to what miss schradin bowland is saying there she's putting some things there fish melon pineapple is that a lemon yeah so she's encouraging you to eat variety right the fish you approach your food from animals your fruits your vegetables and of course your pear or what we call our avocado which is your fats and oils so she's showing you that it's important to have variety variety is very very important and of course you also mentioned portion control yes it's it's not but let's say in jamaica rural areas country heroes rural areas sometimes because of you know the economic situation and people are not able to really and truly and this could be extended to across the nation really to purchase things that are very healthy for them and eat very healthily so a man will come from his field and he eats a big bowl of yam you know that's what he has five fingers of banana and that's what he has how healthy is that for him well it depends that's why i say everybody's an individual okay so a person who depends on the level of how you exercise your physical activity so if you're a person that works out a lot or do a lot of hard work like the farmer you will need more than the person that just sits at a desk and not very very active however five fingers a banana three slices of yum seeds uh isn't it a little bit too much but that's what we encourage him to have so that's not bad that's whole grain right remember talk about healthy base or ground provisions are who considered whole grains so they give us fiber vitamins and minerals that our body needs so most of the time we think the product that we have is not good for us but it is because in terms of that but the only thing is that he has to know what is portion control how much he eats now most times when we get persons in and we encourage them to eat less they'll say to you oh miss palomino that can't fill my belly you know that is going to itch up in me yeah i teach i hear that all the time so what i i always go back to a scenario where i ask someone if you share your plate of food and for some reason you're called away from your food when you come back to your meal what happens you don't feel for it you say your mind change right it's very important to know that it takes a while for the stomach to tell the brain that it is full for that feeling of satiety or fullness to kick in so when we have small amounts of food when we finish eating it we might not feel full immediately afterwards but after a time we didn't realize that our tummy is full yes right versus if we have this huge plate in front of us it's warm steam coming out of it we tend to consume it all at once and then we're very very uncomfortable yeah and he thinks eating healthy is not really about a stomach full a belly full no okay right it's getting the right amount of portions and the nutrients in the body that your body needs i see somebody asking if they can have beet root if they have high blood pressure now beetroot is a vegetable and it has iron in there iron helps to build your blood count and your blood count is different from your blood pressure however everybody is an individual so some person's body might react differently to food some persons will have beet roots and it doesn't affect their blood pressure while some will say they have it and it elevates their blood pressure so you have to know how your body reacts to food so you can try and have it and then see how it is that your body reacts but most times it should not be a problem if you have high blood pressure to have beetroot because it's a vegetable and a good source of iron and iron helps to build our blood count okay which is very very important especially for our females great we're waiting on your call miss palomino want to take some questions from you if you call one of those numbers eight seven six nine eight eight six two six two eight seven six nine three nine one five zero zero please make a call and she will certainly address your question someone is saying my heart races when i heat wheat bread so that's what i'm saying everybody's an individual so you have to know how your body reacts to food everybody's body reacts differently so you have to know how when you eat something how your body reacts to it so that person when they eat wheat bread their heart rates some persons so no problem so do your body how it responds how it responds to food okay wonderful someone earlier i saw it on youtube spoke about jackfruit is a fruit how does it fit in the fruit group really the junk fruit is it really a yes it's a fruit right so every food group has its own in terms of what is considered a serving so we usually say at jackfruit maybe if you have a large one and you probably you will cut that in about four pieces so you'll be about half of that four pieces usually considered a serving of jackfruit as i said we have our food based dietary guidelines so you can always go on the website and download that booklet it breaks down the food groups for you in terms of what is considered a portion or what is considered a serving of our different fruits vegetables staples food from animals and our legumes well let's go all the way to atlanta usa welcome juliet hello good afternoon yes so i'm calling up to find out about um if you you know when the family bloodline is has diabetes all over it and you want to prevent it um you know some people say just don't eat rice and don't eat flour but i'm jamaican and i love my rice and my dumplings so i have substituted the spelt flour for the white flour is that a good substitution yes so that's a good substitution to have remember your body needs some amount of carbohydrate so it needs to get and the sources of carbohydrates are your rice and your flour so what i would encourage you what you are actually doing is substitute in the process which is the white one for your whole wheat which will give you more fiber and vitamins and what that does is that it takes longer for the body to digest or to break it down so you won't have a rapid spike in your blood sugar levels so it actually helps to stabilize your blood sugar levels so that's a good move on your part okay and the difference between the brown brown rice and the white rice because two pieces better with white rice and brown so our brown rice will have fiber in there so what fiber does it that as i said earlier it acts it kind of traps the sugar in the food so as to say so it takes longer for the body to break it down so you won't have that rapid spike in blood sugar levels so if you like your stew peas with your white rice it's very important that you watch your portion control if you're going to have it and of course plate it with some vegetables to get that balance that is very important all right thank you so much we've got to go let's get a few more in we are back in jamaica donna is in montego bay welcome donna good afternoon sir how are you i'm very well but you must address the dietitian she is the one in the art seat go ahead how are you ma'am i don't have a quick question with regards to we i heard you speaking about food and other food items that are nutritious to your body but i do have a question because of concern overweight is already has already set in and over past or the age of 50. what are the best home remedies or food items what would you recommend for persons who are going through joint pains um the doctor would want to tell you that you are going to osteoarthritis or rheumatoid arthritis of course and i'm not going to prepare those from any doctor well so what i would recommend so you normally it's very important that you try to lose some weight if you're overweight and you have these conditions because the more weight you have on your body is the more pain or more pressure you're going to put on the joint so it's important that you try to lose some weight and i'm sure if you have if you're overweight or obese your doctor would have encouraged you to lose some amount of weight because that will help and how you go weight loss is not easy that's very that's the first thing i have to put out there it's not easy it takes a lot of dedication and time so you have to watch what you eat in terms of your portion control the quality and also you have to combine it with some amount of exercise but given the conditions that you have we know it might be painful to exercise so it's very important that you have you have some amount of consultation with your doctor or with a physiotherapist who can guide you in terms of exercise that will help you in terms of you know managing how you can exercise given the condition that you have and if you can consult a dietitian or a nutritionist they will help you in terms of portion control to help you to lose that weight so it's usually multiple dictionary approach in terms of helping you in with those conditions in terms of food right now there's none that is coming to mind that might flare up those conditions but as i said before everyone is an individual so you have to know how your body reacts the food okay all right thank you very much thank you for calling bless you okay the numbers are still available eight seven six nine eight eight six two six two eight seven six nine three nine one five zero zero sugar coated cereal yes that's a common thing all over the place okay can you speak a little more to it but let's go to trilani and then you the young parish trelawney welcome afternoon good afternoon doctor bless you good afternoon good afternoon good afternoon doctor yes doctor i am diabetic and i want to find out what are the different types of fruits i can eat all right so with diabetes you can have a variety of fruits what is important is the amount that you have we usually say no more than two whole fruits for the day if you're a person living with diabetes we usually recommend not having them at the same time space it out give your body a little time to utilize the sugar in the food also natural fruit juices that the ones that you blend and make at home will naturally have sugars in them that is from the fruit and a serving of fruit juice is usually four ounces okay so if you're going to have any fruit juice at all in your diet it's no more than four ounces are serving and to show you what that is you know those little plastic eight ohms cup half of that is absurd right a very small amount and no more than two whole fruits okay doctor and um vegetables like all the vegetables are good yes you do have what we call our starchy vegetables however we encourage those you have them but you don't go overboard with them and our started vegetables would include our pumpkins and our carrots sometimes when we have them we realize that they're a bit sweet they'll have sweet taste to them so those are our starchy vegetables so we encourage also our beetroot is one of those starchy vegetables so we encourage you when you have diabetes do not go overboard with your starchy veg okay doctor thank you very much you're welcome all right thank you for calling from trelawney god bless you all right we've still got a couple of minutes for you to make your call from home are abroad i raised the question on the sugar quoted cereals because our children young adults and even adults do you know it's a quick thing it's very quick you know say a little more in that because so as i was saying it's very important that you read your nutrition labels you read that little rectangular box that is either to the side or the back of the product because it on them it has what is known as serving sizes so we tell you how much of the product is a serving and how much sugar is in there so usually we don't watch the serving sizes when we're having our sugar cereals we tend to just pour and most times when we have it we tend to combine it with a sweet milk so we're having that sugary cereal and we're combining it with a sweet milk so we're having that excess sugar in the body so we need to watch again as i said before or portion sizes look at your food labels look at the serving so you know how much sugar it is that you're putting in your body and that way you can guide and i was looking at the screen and i saw where somebody said that sugars are hidden with different names so we have to read our ingredients list in the presentation earlier i said sugar has many names high fructose corn syrup dextrose glucose matosis has a lot of names so it's very important that we read the ingredient list as well as look at the nutrition facts so we can see how much sugar it is that we're actually putting in our bodies you are seeking to engage persons to become more disciplined in their shopping who goes into the supermarket and walk around reading watson those stuff they just pick them up move along so the important thing is you pick them up and you move along and when you're at home that's when you read them and you guide yourself accordingly now we have to look that we live in a convenience age we have things almost anything that we buy or eat is in a box or a container so we're going to have it we now just have to read yes and see how much it is that we should put in our bodies let's go to spanish tone and ear from shettlewood welcome to time of refreshing good afternoon afternoon hello yes we're here good afternoon good afternoon bishop yes the good afternoon yes what i call to ask about i uh i hate my vegetables my lettuce my tomato my cucumber but what i do i have some salad dressings before on them before i eat them and i have them first before i eat anything else so you want to know how it so that's good that you're having your vegetables and if you choose to eat them first nothing is wrong with that yes the amount of salad dressing yes that's what i was just about to say to you now salad dressing can be high in fat and high in cholesterol or even high in salt sodium as well so you have to read your nutrition facts and look at what the serving size is yes it said it said two tablespoons two tablespoons and what's the percentage sodium 240. so that's a little bit on the high side what percentage is it if you look at that tiny nutrition panel that's on it i think it's 20 percent 20 so remember we say if it's below 5 is usually good above 20 is high so that means if you're going to have that salad dressing two tablespoons will give you 20 so what you could do is maybe have less than two tablespoons yes or you can make a natural vinaigrette make your own salad dressing yes so you can use your vinegar with a little fruit juice and you reduce it and that can be a vinaigrette that you can always pour on your vegetables low in sodium right doesn't have all that preservatives or you can use your fruits with your vegetables cut up a little pineapple that's usually sweet what is in season or watermelon so we can add our fruits to our vegetables to help in terms of letting them taste a little bit better without adding that extra sodium or other preservatives to our meals okay okay thank you for the call thank you bishop okay thanks bless you well some persons are laughing out loud they say they read the labels in the supermarket your love forgot me okay enjoy doing what you do in your interest that's wonderful i do trust that others will do the very same and ensure that we or stay in good health we can take two more calls if you want to make them you and you and whomever eight seven six nine eight eight six two six two eight seven six nine three nine one five zero zero dietitian nutritionist she wants to address your concerns and of course loads of information has been disseminated we could see the many comments and we thank you so very much there's a plum that is named june plum uh its name after a particular month not that it you know comes around in that month someone asked what's the the value nutritional value from a june from june plum so june plum as with any fruit will have some amount of vitamin c it's more of a tangy fruit so you have vitamin c right as well as the color sometime i suggest that you will have some amount of vitamin e so looking at it you might say to yourself you know because it has all those fibrous the seed but it does provide some amount of vitamins and minerals and as usual if there's a serving size a medium june plum is a serving okay of a fruit so and remember we say two fruits per whole fruits per day if you're a person living with diabetes so that means it would be about two june plum if you're having solid june plums so not half dozen with the black pepper and the salt on it no all right so there you go with the june plum and you heard about the jackfruit and all the others and we trust that we will have good health as we choose to heath healthily and you know just be mindful of what we put in our system this is a unit we have to work with it's the vehicle that takes us along and without it being optimal in its function and operation we will be set back quite some so let us please try and do the best we can and trust the almighty god to to help us our marjorie from is that lawrenceville georgia okay please give us a simple salad dressing recipe suggestion i think we'll close out on that simple salad dressing recipe suggestion so as i said earlier to the caller you can always make your own vinaigrette so just a little vinegar it's a fruit juice and you reduce it until it gets thick almost to a syrup consistency and then you can use that as your salad dressing and i saw where somebody said they they add raisins to their vegetables to help to spice it up to make it a little bit more tasty so that's one of the healthy salad dressing recipes that i would suggest that you can use let's use our natural fruits as the dressing for or vegetables all right thank you so much anything else you want to share miss palomino from your uh just having looked at some of the comments there you got a minitar yes so i saw where somebody was asking which is healthier wheat or white i'm confused now remember the difference between wheat and white products is that the wheat isn't usually intact so you'll get that added fiber and b vitamins that you wouldn't get from your white product and what the wheat product will do it will sit in the stomach a little longer so it takes longer for the body to digest or to break it down so you have a slower release in terms of the product into the body so in terms of that it is healthier in having your wheat product and having your white which doesn't have that fiber so once you eat it your body is going to break it down and that is very important especially when it comes to persons living with diabetes you don't want to have products or have food that once it goes into the body the body breaks it down quickly and elevates your blood sugar levels so in terms of that you have it's best you have your wheat products versus your white okay would you want to comment on what juliet malone is saying it would be good if the ministry of health in jamaica can post the accurate nutritional value for how jamaican food that would help a bit i think that's a habit yeah so as i said we have what is known as our food-based dietary guidelines and it's a book that will break down in terms of the different food groups what a portion sizes of the different foods and what are the amount of nutrients that you'll get from it there is information out there in terms of how much nutrients are the different type of nutrients that are in particular foods however if you want to know more as i said utilize your dietitians and your nutritionists they have that information so any questions that you have you know always try to contact one and they can clarify whatever information or misinformation that you might have regarding food all right genesis tells us that well this is contemporary english version okay one of the stranger versions of the bible reading it says the lord made a garden in a place called eden which was in the east and he put the man there the lord god filled the garden with all kinds of beautiful trees and fruit trees so the lord established certainly a pattern for us to be mindful of and to follow eat from the soil eat from the trees as much as you can well in controlled portions of course and i suppose our dietitian will say that will assist in enhancing your good health and keep you well well we want to thank you miss sabrina palomino for being with us today for having me uh certainly a pleasure having you and you have certainly disseminated tremendous loads of information so now that you're harmed with those information please ensure that you do not be like the man who here and do not do the scripture says to be a hearer and not a doer it makes no sense at all having heard you must make the application so you can reap the benefits and the blessing from all of that so we want to thank you all for sharing today on all of these platforms and once again we thank our dietitian dietitian nutritionist presenter for taking the time out of the busy busy assignments there at kph especially at this time to share with us but of course part of our uh service and serving people everywhere be mindful of our services well i told you we meet on sunday seven o'clock and 9 30 a.m you your team leader council leader will advise the few of you who can come from each council and we will have a wonderful time and we meet all of you in these platforms god willing see you on time on worldwide prayer meeting that's on friday night 7 30 p.m and it's really reaching people all over the earth and they are really attuned to what the spirit is saying as men and women open their hearts and the holy spirit prays through them into your life so thank you so much i want to thank the studio engineer and technicians and everybody on the other side and see sorakal our coordinator may god bless you and may the lord bless ms sabrina palomino as she continued to serve the nations and may she have long life good health and strength and the fullness of god's blessings upon our life we close in prayer for you and you and all of you our gracious father we thank you for today's presenter we thank you for the presentation we thank you for the participants across jamaica and in other places we thank you for those who have called in and have raised their questions which would certainly speak to many other people's questions we ask you lord god to bless your people we pray that health will be ours as we apply ourselves in the best way possible it is in your word that above all things you would that we prosper and be in health as we prosper spiritually so father we ask you now to heal those who stand in need of a healing touch we know your hands are still reaching out they are not short your hairs are still open they are not heavy so we ask lord god to minister to your people make them completely whole and grant that when all is said and done you shall receive the glory the honor and the praise and we shall receive the blessings we thank you for hearing our prayers it is in jesus name we pray amen and amen the lord bless you from all of us here at power faith ministry it's a time of refreshing until tomorrow god's willing we'll be here with another presentation good afternoon to everybody i can't take a heart that's broken make it over again [Music] [Applause] [Music] i can't [Music] the take

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Length: 69min 48sec (4188 seconds)

Published: Thu Sep 16 2021