Why fish is good for you.

How much fish do you eat? Most of us eat more beef and mbuzi than white meat - it is healthier, but sadly more expensive.

Substituting some of your Beef and Mbuzi days to Fish is one of the best steps you can take in achieving a healthier lifestyle for you and your children. Fish are packed with vitamins and nutrients and research shows that eating fish has numerous health benefits for those with various ailments- they are an excellent source of Omega-3 Fatty Acids, low in fat, very high in protein, iron, calcium, Vitamin B12, magnesium... the list goes on.

Omega-3 fatty Acids are founds in very tiny quantities in some plants, none produced by the human body but it is found in plenty in fish. Omega-3 fatty acids are necessary for the key development and growth of the human body. In its right quantities, it is said to have major effects on your health and prevention of diseases.

• Cancer; research has shown that those who eat fish at least twice a week have a lesser chance of developing certain cancers especially prostate cancers, than those who did not eat any fish at all.
• Heart disease; eating fish on a regular can help prevent heart disease. Fat levels called Triglycerides in the blood are lowered by Fish- raised levels can cause heart attacks, strokes etc. The fish oils also help to heal the heart after a stroke or a heart attack by reducing blood clots, inflammation, lowering blood pressure and raises the 'good fat' levels in the heart.
• Brain damage; The fatty acids found in fish contribute to the health and development of brain tissue and the retina behind the eye. They also prevent certain brain cells from damage. this can help prevent, dementia and Alzheimer's.
• Diabetes; fish oils reduce blood sugar levels as well, helping those with diabetes balance their sugar levels the healthy way while taking medication.
• Pregnancy & breastfeeding; Pregnant women are encouraged to eat fish as it helps prevent the chances of premature labor. mothers who are best feeding can transmit Omega-3 fatty acids to their babies which in turn helps to improve the babies eyesight. as said earlier, fish oils help in maintaining the health of our retinas.
• Inflammatory conditions; Arthritis, Rheumatoid Arthritis, Psoriasis etc are reduced by eating fish regularly -  iron, calcium, magnesium and Omega-3 acids are good for strengthening and maintenance of bone structure and help to reduce the inflammatory effects that the diseases bring.
• Asthma / Colds & Flu's; The best remedy to give your child as they grow are fish oils. These help to maintain the child's health, especially if they are prone to colds and flu's and kids who eat fish are less likely to get asthma.

To get the best results from fish, have it about twice a week and you would rather bake, poach, steam or grill the fish, rather that fry it- you just add the bad fats to your meal, thus end up doing more harm than good. 

A point to note, Mercury is dangerous for humans. Certain Fish contain more mercury than others (Sharks, Marlins...and others I didn't know exist or could be eaten..) this is especially important for expectant women, Consult your doctor first before you plunge into a fish eating frenzy.

Have a fishy weekend!

Maize Farming: Useful tips for a good yield

The end of the year is drawing to a close. It is only yesterday when HappyMeals set up shop and started this regular blog! The year has practically flown!! Anyway, I watched news with interest yesterday, it is harvest time in Eldoret and the town is abuzz with activity. Everybody wants a piece of the pie. The farmer is just about to get his reward :-)

Maize is the staple food crop in Kenya. First time farmers can grow maize as it has a ready market and is a  tried and tested cash crop. Chances of failing the first time you try your hand at farming will be reduced if you abide by the following guidelines. You will save money and the rewards will be totally worth it. Farmers who follow recommended guidelines in maize planting can harvest up to 40 bags per acre at the end of the year. With a single bag of maize being bought at an average price of Kshs. 4,000 by the National Cereals And Produce Board (N.C.P.B.), do the math! And trust me, the cost of growing it will not compare to what you make.

Below are a few guidelines you can employ to ensure you get a good yield:

• If you are leasing land, make sure you know its recent history. A shamba that has been over used requires better preparation. Continuous usage of land robs it of nutrients and other important qualities which result in a bad harvest. Plough three or four times before you plant your maize. Use a hoe to remove dead weeds and other unfavourable objects. The ploughing will loosen the soil and unearth the weeds. By the time you are planting, the shamba should be fertile to give a good return. 

• Plant early. At the onset of the rains, grow your maize. Planting late greatly reduces the yield from your shamba. Our weather patterns favour a lot of crops, timing is important so you need to develop an interest in the weather segment after News!

• Next thing you need is to get the correct hybrid seeds. There is a variety and your choice will be based upon the altitude and rainfall. Again, know your weather!

• Once you buy your hybrid seeds, make sure you get advice on the level of harvest and how best to maximise the returns. You need vital information such as the number of seedlings per acre, distance between each hole and so forth. 

• Make sure you plant extra seeds which will compensate for any losses of the actual seeds. Avoid planting your seeds together with the fertilizer. This can cause seed scorching which could kill your seeds before they germinate.Mix the fertilizer with the soil, then plant your seed. Once you plant, cover it loosely with soil. Do not bury your seedling so deep in the ground that it misses out on good nutrients. Do not plant it too loosely as it can be easily washed away by the rain or water.

• Start weeding your crops early and keep at it till they flower. Do it regularly to keep a tidy and clean environment for your plants to thrive.

• Apply insecticide to each and every plant. In Kenya, the most annoying pest for maize farmers is the stalkborer. Get rid of it.

• Soon as you harvest, ensure that you also apply the correct pesticides during storage. Weevils and other insects will be waiting to attack the then dried food so take appropriate measure!

If you follow the above guidelines, you are bound to get a good yield and after the first time, you can comfortably take up farming! As usual, HappyMeals will continue to bring you useful info to enhance your farming experience.

Note: If you hope to grow maize next year, you should have already secured your land. It should be ready for early preparation soon.

What's on your breakfast plate?

What do you have for breakfast? In fact for most of us, Tea & Bread is our staple breakfast, so the question then becomes, what kind of loaf are you eating? I'd I bet my last Shilling that you pass the very healthy Brown and Whole meal bread just as fast as you pick up the zero nutritious sweet white bread.

Just like everything else that you consume there are the good and the bad. Bread eating for breakfast is not an African thing actually, we were more about Sweet Potatoes (Ngwaci), Arrowroots (Nduma), Bananas, Chapati, Uji, Milk...you know, the healthy stuff. Now we just pile on the pounds with Sausages, Eggs, Bacon, Pancakes...the unhealthy stuff.

We keep emphasizing here that breakfast is the most important meal of the day. It's all well and good if you like bread and sausages and bacon, you should just be more careful in the manner in which you combine these foods to achieve a healthier body. Breakfast dictates how the rest of your day will go. If you have a lousy one, you will be lazy and tired all day as opposed to eating the right foods that will energize you. Your breakfast should have an array of items, just the same way the rest of your meals play out. Take your time to have breakfast.

Fiber is just one healthy whole grain component. Whole grains - wheat, rye, oats are rich in vitamins and minerals which contain at least as many antioxidants as fruits and vegetables. This is what you aim for and just because bread is brown and has fiber and wheat written on it, doesn't mean it is healthy. Some companies just darken their bread to appeal to the healthier demographic. Pick one from a trusted brand, it may be pricier, but it will go a long way into helping reduce that waist line. Or pick up some oatmeal or cereal.

Protein in the morning is the boost of energy you need for the day. Yes, you can have sausages and bacon, but how about you substitute that with a boiled egg? Less fat & cholesterol to go around. Or on your bread, do a nice spread of peanut butter. :) Nuts are good for you and peanut butter pack a good punch of protein. This is especially good for kids since all they do is run around all day. How many slices of bread - 2 are enough. The good bread please...and you could put in some cheese to make a sandwich.

Substitute your morning caffeine with a cup of hot chocolate or some milk. Juices and smoothies are also ideal. Tea and coffee are drugs - they make you dependent and dehydrated. They only give you a boost only to have your blood sugar levels crash before noon. Blend some fresh fruits together, bananas, melons, oranges and throw in some yoghurt. It's tasty nutritious and cheap :)

And drink some water. You just spent 8 hours asleep, your body is dying for a drink!

Have a brilliant breakfast!