Pure Jamaican Plates-Magazine

Editors Note

Pure

Jamaican Plates is formulated to advise Jamaicans on how important having a healthy diet is and how effective it can be. The creation of the magazine began in September 2023 and finished in April 2024. The author hopes to get the people to engage with the magazine and take heed to the actions being implemented. The author of this magazine, Gabraiel Thompson, is a resident born and raised in Christiana, Manchester. She is a final year student at the University of Technology, Jamaica, pursuing a bachelor’s degree in Communication with a Journalism major. What has driven her to create this health magazine is the need to advocate for better health for not only herself but for the nation of Jamaica. She absolutely loves writing, especially because that’s her favorite way to express herself and is also a lover of photography.

One of her favorite spare time activities is to research, just simply doing research on anything at all. I, the author, hope that this magazine helps you to focus on creating a healthy diet for yourself and that you share it with someone you care for, so they can do the same!

Table of Content

Background Information on Health in Jamaica

According to the National Development (NPD) of Jamaica, goodhealth is crucial for a growing nation and development. People between the ages of twenty five and thirty five are able to identify early signs and symptoms of certain diseases and so it is especially important for them to consider monitoring their health

As stated by PAHO Core Indicators, currently the life expectancy for women is 76 years old and 72 years old for men. Also, a total of 47% of men are overweight and 63% of women.The 2030 vision for a healthier Jamaica has been inline since 2019. Eating healthy is just one of the main factors to having a healthy diet and body.

People must consider exercising as well. Staying active keeps the body a float. Everyone has a different body , but we all share similar needs when it comes to our health. Along with eating healthy

People should find what physical activities best work for them and put them into practice. Also, eating healthy and exercising are not the only factors that should be practiced to stay healthy. Regular checkups at the doctor is essential to monitor your health progress. This is especially required since some persons are born with difficiences and some are allergic to different products and foods.

Since we are living in an era where social media is the preferred medium of spending free time, especially children. It is important for parents to ensure that children spend time doingmore outdoor activities as well. Instilling this practice in children will motivate them to continue to exercise when they get older. Teaching them to practice eating healthy is also very important because they will continue this practice on their own.

Jamaica’s 2030 vision to have citizens eating healthy begins from especially the children and teenagers today. Imagine raising your children to eat right and exercise. By the time 2030 comes when they are the new adults, the goal will be met with ease. Not only will this goal be achieved but when they become the new parents they are expected to teach their children to eat healthy and exercise as well. This will be effective to begin practicing from a tender age because children will practice what they learn and that is what they will continue to do even as adults.

For the generation today that are in their mid twenties going up to persons in their mid thirties will be more liable to face health issues such as chronic diseases by the time 2030 comes if they do not begin exercising healthy physical and eating practices from now. So it is equally important for them to make the change for a healthy future from now. It is not news that the Jamaican population is stuck between over and undernutrition. The Jamaican population diet is very high in sodium, fats and oils and inadequate in vegetables, dietary fibers and fruits.

Serving size is very important for each meal daily, the amount of calories and nutrients intake.

Jerk and Mash-Ingredients and costs

Irish Potato- $300 JMD

Chicken- $1500 JMD

Jerk/ Chicken Seasoning Seasoning- $450 JMD

Pantain- $500 JMD

String beans- $200 JMD

Tomato- $150 JMD

Cucumber- $ 270 JMD

Jerk chicken and mashed potatoes with platain, string bean, cucumber and tomato prepared by chef Dino Muwott on Saturday, February 10, 2024 in Christiana, Manchester.

Gabraiel Thompson

Overview of Eating Healthy

Ahealthy diet starts with a plan. A plan which focuses on practicing healthy habits, from exercising to staying physically active and choosing the right food for a balanced nutritional diet. According to My Health Alberta, practicing these habits can also allow for other healthy trends, like having a good mental health. For some people eating healthy might be a huge challenge, especially for adults who have not been following health trends from a younger age. The later you start to eat healthy the harder it will be, and so it is important for parents to groom their children from a tender age to practice healthy living. Acquiring a healthy lifestyle starts with having a healthy diet. Continuing a healthy diet becomes a simple routine overtime once you put it into practice. When you practice healthy eating it will make you feel good and look good.

Healthy eating means eating a variety of food from different food groups, according to diabetes care community.Your health is your responsibility and so you have to plan ahead and stick to your plans. Most times eating healthy is associated with being expensive but this is not so. You can make your healthy meal plans and buy what you need and try to buy it in bulk to cut down expenses. Find reasonable prices for reasonable products that are good for your health. Be sure to consider tips that will work for you on your health journey.

Strategies for making healthier food choices

There are a nuber of implementations tp put into practice, here are a few adequare one’s, according to Center for Disease Control and Prevention:

The key to a balanced diet is eating little to no processed and added sugar foods.

To stay organized and on top of your healthy diet journey you can begin by creating meal plans, you can do this weekly.

Avoid having late night meals. Stay consistent in drinking the required amount of water for your body daily.

Educate yourself more by doing research on cooking and eating healthy.

Do not skip breakfast, it is indeed the most important meal of the day.

Try to consume beverages with no added sugar.

Normalize adding vegetables or fruits to all your daily meals.

Learn more about your body and create the dietary trend that works best for you.

Be sure to consume foods from all the food groups.

Avoid cleansing and detoxing products as your body does this naturally on a daily basis.

Normalize consuming nutrients from foods rather than supplements.

Make sure your meals are balanced.

Avoid consuming too much salt. Consume less grilled and fried foods.

Be sure to get your nightly rest. Stay physically active.

Eat a sufficient amount of protein daily.

Have healthy snacks.

Cornmeal porridge- Ingredients and costs

Cornmeal- $300 JMD

Sugar- $250 JMD

White Lasco- $180 JMD

Condensed Milk- $400 JMD

Nutmeg- $50 JMD

Vanilla- $150 JMD

Flour- $100 JMD

Coconut Milk- $200 JMD

Salt- $70 JMD

Cornmeal porridge prepared by chef Dino Muwott 2024 in Christiana, Manchester.

The range of Vitamins

Gabraiel Thompson

Muwott on Saturday, February 10,

According to Medline Plus, vitamins are hydrocarbons that should be consumed in smaller amounts.Each compound has a significant effect on the body’s functions and health. Majority of the vitamins that the body needs are to be consumed from foods. Everybody requires different amounts of the different vitamins to carry out their functions effectively. In total there are thirteen known vitamins that the

body requires. They are:

Vitamin A

Vitamin B1

Vitamin B2

Vitamin B3

Vitamin B5

Vitamin B6

Vitamin B7

Vitamin B9

Vitamin B12

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Each vitamin has their role to play in supplying the body with the nutrients it needs. Most of the vitamins can be consumed by including plenty of fruits and vegetables in your diet.

Fruit bowl- Ingredients and costs

Green Apple-$350

JMD

Red Apple-$350

JMD

Red Grapes- $300

JMD

Watermelon- $250

JMD

Papaya- $150 JMD

Banana- $100 JMD

Pineapple- 4100

JMD

Gabraiel

Green apple, red apple, red grapes, watermelon, papaya, banana pineapple prepared by chef Dino Muwott on Monday, February 2024 in Christiana, Manchester.

The Critical Significance and Practical applications of every Vitamin, highlighting their functions in supporting Health

Thompson

banana and February 19,

Vitamins can be categorized into two different groups based on similarities in what they provide to the body. There are Fat soluble vitamins which include: Vitamins A, D, E and K. B complex vitamins are: B1, B2, B3, B4, B5, B6, B7, B9 and B12, these are water soluble vitamins, according to Healthlink BC.

Vitamine A

This vitamin comprises compounds called retinoids. Retinoids are formed naturally in the body. This vitamin’s function is to aid in seeing and having a

strong immune system.Vitamin A can be obtained from dietary and animal sources.

Animal sources rich in Vitamin A include:

Fish liver oil

Sweet Potato Milk Cheese

Dairy products

Leafy vegetables

Cantaloupe

Carrots

Beef liver, according to Helpguide.

2.Vitamin D

Vitamin D can be obtained naturally through sunlight and foods.

Vitamine D is a collection of compounds called calciferol. After this

is absorbed into the bloodstream it is then converted into calcitriol. There are two types of Vitamin D which occur naturally. Vitamin D-3, occurs in animal fats and D-2, occurs in plants. The function of Vitamin D to the body is to give support to the immune system and also maintain bone health. The recommended intake of Vitamin D is 600 units (IU). Sources of Vitamin D include:

Eggs

Beef liver

Fish oils

Enriched dairy products

3.Vitamin E

Vitamin E protects the body from a variety of health problems including cancer, according to Lumen Learning. It serves as an antioxidant which assists the body in getting rid of free radicals. Vitamin E comes in eight different forms but only the alpha-tocopherol vitamin is needed for humans according to ODS. The functions of vitamin E is to act as an antioxidant, dilate blood vessels, help prevent blood clotting and strengthen the immune system. Good sources of Vitamin Einclude:

Spinach

Broccoli

Kiwi

Mango

Nuts

Sunflower seeds

Wheat germ oil

Vitamin K aids in forming blood clots, blood clotting is needed to avoid a surplus of bleeding. The two most common types of Vitamin K include K-1 (phylloquinone) and Vitamin K-2 (menaquinones), according to Help Guide. Other functions of Vitamin

K includes:

The enhancement of bone health

The reduction of calcium buildup in the blood

Lessen the chances of having heart disease

Sources of Vitamin K-1 and K-2 Include

Butter

Parsely

Liver

Spinach

Kale

Egg yolks

1.Vitamin B1

Known as Thiamin and is essential to the growth and functionality of the organs.

2.Vitamin B2

Known as Riboflavin, this vitamin is crucial to the breakdown of drugs and fats.

3.Vitamin B3

Known as niacin,and is necessary for the maintenance of healthy skin, good digestion and nerves. It also helps to improve cholesterol levels.

4.Vitamin B5

Known as pantothenic acid, this vitamin is required for the brain and nervous system.

5.Vitamin B6

Known as Pyridoxine, this vitamin assist the body in creating new blood cells and helps in keeping the immune system strong

6.Vitamin B7

Known as Biotin, this vitamin is required for healthy nails, hair and the functioning of the nerves.

7.Vitamin B9

Known as Folic acid or folate, this is used to create DNA and other genetic materials during and before pregnancy.

8.Vitamin B12

Known as Cobalamin, this vitamin is required by the blood cells and the nerve. This vitamin helps in the prevention of anemia, according to My Health Alberta.

Invigorating Women’s Health:

Key perspectives and hands-On strategies for a vibrant life.

According to MedlinePlus, women’s health encompasses the medical field dedicated to addressing and managing both physical and emotional conditions and illnesses that specifically impact women. It is important for women to consider what they choose to eat and how it will benefit their health. Women have a number of things that take place with only them, from pregnancy to their menstrual cycles which ideally begin at the age of twelve and at a later age, menopause at around age fifty one. According to Harvad Health

Publishing your diet as a woman can determine when you start your journey through menopause. Consuming rice and pasta can cause you to start your menopause journey at an early age. On the other hand women whose diets consist of mainly beans, fish and legumes start their menopause journey at a later age. Some women begin what is known as early menopause at around age fourty. Also, women are at the disadvantage of facing the health issue of breast cancer. According to the Jamaica Cancer Society, approximately three hundred women die from breast cancer annually This like

any other health issue is something no one wishes to have but oftentimes happens at unawares and can lead to death. The issue of breast cancer can be corrected with what is called mastectomy, which is the removal of the tumor, and lumpectomy which is the surrounding tissue. This can be treated by having radiation therapy, chemo and hormone therapy. There are a few health measures that can be taken to prevent this or lessen the chances. You can do so by keeping your weight in check, breastfeed if possible, not smoking, keeping physical and fit, consuming lots of fruits and vegetables,

Though it is important to eat a variety of food from the different food groups to accumulate a healthy and balanced diet, there are a few items that are extremely helpful towards women’s health. These includes: apple, olive oil, lean beef, yogurt, protein, leafy greens, egg, oily fish, lentils, dark chocolate, oatmeal, vegetables, whole grain, berries, avocado, broccoli, nuts and seeds, fruits, chia seed, legumes, sweet potato and water.

It is important for women to research and note nutritional studies that work for them, for everyone is different and requires different intake of certain nutritional products.It can serve as a guide and help motivate them to a healthy body. The most common deficiency in women is iron and can result in anemia. Because of menstruation which results in the loss of a lot of blood, women need two times the iron intake of men. Keeping up with your iron health as a woman is important because once you become anemic you are prone to face challenges like low energy, exhaustion, mood swings and doing minimal activ-

ities. Start your women’s health journey today by learning what your body needs and what works best for you.

Donmar Wright doing pushups on the lawn in his yard on Monday, February tiana, Manchester.

Gabraiel Thompson

February 19, 2024 in Chris-

Diving into the essence of exercise

Exercising can be conducted in so many different ways and forms. It is essential to our health and is as important as eating healthy. For some people, exercise is what they do for fun and it’s their way of relaxing. For others, it is much too big of a task and they can not fathom it. However, it is important to note that in any case exercise is something we need and should not be debated upon when it comes to doing it. It should be looked on as a way of showing love to one’s body. Some people consider doing physical activity as exercising, but it is important to know the difference, so that exercise can be achieved. Physical

activities consist of movements that cause the muscles to move the body. Exercise is planned, structured and purposeful physical activity. According to live science, it is split into two sub categories anaerobic and aerobic which consist of different activities like running and walking. Normal exercising habits do wonders to the body. Doing this reduces the risk of osteoporosis, colon cancer, hypertension, type-2 diabetes, coronary heart disease and cardiovascular disease , according to Mayo Clinic.So just imagine being consistent with exercising, how much your health maximizes.

Saltfish and Bakebean with ground food- Ingredients and costs

Saltfish with bake bean, yellow yam, green banana and cucunberprepared by chef Dino Muwott on Saturday, March 09, 2024 in Christiana, Manchester.

Saltfish- $ 550 JMD

Green Banana- $150 JMD

Yellow Yam- $150 JMD

Cucumber- $150 JMD

Ketchup- $ 300 JMD

Magggie Seasoning- $80 JMD

Onion- $200 JMD

Tomato- $150 JMD

Bell Pepper- $150 JMD

Gabraiel Thompson

Callaloo with ground food-Ingredients and costs

Gabraiel Thompson

Callaloo, yellow yam, green banana and cucuber prepared by chef Dino Muwott on Thursday, March 21, 2024 in Christiana, Manchester.

Green Banana- $150 JMD

Yellow Yam- $150 JMD

Cucumber- $150 JMD

Onion- $200 JMD

Tomato- $150 JMD

Callaloo-$300 JMD

Shedding Light on the crucial importance of Health checkups

Getting regular health checkups is needed to spot early signs and symptoms of any possible health conditions. Having regular checkups creates a healthy history for you and your doctor can compare those records to the present to see the changes overtime, according to Northwestern University, whether they are good or bad and can easily inform you about what to do about any possible implications to your health. There are a number of reasons why getting regular health checkups is important and beneficial.

These checkups will make you more aware of your health, as your doctor will inform you on your status and educate you on how to treat your body. Having frequent checkups reduces your chances of becoming sick, as your doctor is likely to see underlying issues and health conditions that may arise.

Regular health checkups will result in you having a peace of mind, know at this point you will not be wondering what’s going on with you because you are already monitoring your health. Being completely immunized and vaccinated is important to prevent a lot of health issues. If you have chronic diseases regular checkups are essential to monitor them and ensure that things do not escalate. It is better to get a checkup to prevent having health issues, than to get checkups to cure health conditions.

Gabraiel Thompson

Ceprica Austin taking her blood pressure on Saturday, Saturday 09, 2024 in Christiana, Manchester.

Red peas soup with chicken foot, chicken neck, yellow yam, irish potato, dumplin in Christiana, Manchester.

Red Peas Soup- Ingredients and costs

Red Peas- $350 JMD

Coconut Milk- $180 JMD

Corn- $100 JMD

Irish Potato- $200 JMD

Sweet Potato- $250 JMD

Yellow Yam- $150 JMD

Cornmeal / Flour Dumplin- $ 150/$80 JMD

Chicken Foot-$200 JMD

Chicken Neck_$150 JMD

Cow Skin_ $300 JMD

Thyme- $100 JMD

Pimento-$ 50 JMD

Scotch Bonnet Pepper- $100 JMD

Scallion- $100 JMD

Maggie All Purpose Seasoning- $80 JMD

Maggie Chicken Noodle- $200 JMD

dumplin and corn prepared by chef

Dino Muwott on Saturday, April 13, 2024

Gabraiel Thompson

Steamed Cabbage with Ground Food

Steamed cabbage, yellow yam, plantain and yellow yam prepared by chef Dino Muwott on Saturday, February 10, 2024 in Christiana, Manchester.

Cabbage-$ 200 JMD

Carrots-$ 150 JMD

Plantain-$ 200 JMD

Yellow Yam-$ 150 JMD

Cucumber-$ 150 JMD

Tomato- $150 JMD

Maggie Seasoning-$ 80 JMD

Onion-$ 200 JMD

Bell Pepper-$ 150 JMD

Gabraiel Thompson

Tips for enhancing your exercise experience

Schedule Exercising as one of your daily activities. Here are some tips according to Nutritioist and Dietitian, Sashauna Wint:

Consider scheduling exercising at your usual leisure time or at a time when you are able to exercise at least an hour for the day. The recommended time to do so is either early in the morning or in the evening. Exercising also helps to ease the mind and relax mentally.

Create realistic goals

Set exercising goals that you know that you are able to achieve, that are not out of your comfort zone or far fetched.

Try exercising with others

Working out with others will make exercising more fun and will even allow you to do it for longer than you think you can. This also helps you to not feel alone and look at it as over-

whelming.

Accept not being used to it and not being comfortable

As a beginner most times you will not be comfortable, especially because you are not used to it. Give yourself a chance to adapt and get comfortable overtime.

Try different exercises

Switching up your routines will help you to not get bored and tired of doing the same thing over and over again. Switching things up will make things more fun.

Keep motivated and don’t give up

Try to remember why you started and bare that thought in mind, especially when you have moments where you feel like giving up. Always remember that it is beneficial to your health and doing it is not a bad thing.

Monitor your progress

Keep track of your exercising progress. Ensure to document your achievements and mile-

Chevene Bellafante hydrating her body by frinking water on Saturday, April 09, 2024 in Christiana, Manchester.

Gabraiel Thompson

The transformative power and critical importance of Water in your Dietary Regimen

Water is the most vital nutrient to the body as it is essential to most of the body’s functions according to Better Health Channel. It is important to note that the body can only go a few days without water even though it can go weeks without food. Since the body is made up of 70% water, it creates the pathway for the digestive juices, urine, blood and sweat. All of this can be found within the bones,fat and the lean muscles. According to Mayo Clinic, the body was not designed to store water and so it is important for us to drink water every day. The amount of water you should drink on a daily basis depends on a few things, like your metabolism, how active you are,the food you eat, your gender, age and whether you are pregnant/ breastfeeding.To be safe, keeping the body hydrated is important so the body’s fluids don’t get low and becomes life threat-

ening. Though tap water is the best way to get enough water in your diet, if you have a hard time drinking enough water you can acquire this through juice, milk, tea, fruits and coffee.

It is important to note that the correct amount of water intake is good for the kidney, acording to Better Health Channel.The intake of the right amount of water will decrease the likelihood of developing kidney stones. On another note, the intake of too much water can cause hyponatremia/ water intoxication, according to Medline Pkus. The bodily functions which water is needed to conduct includes: carrying nutrients and and oxygen to the cells, assist in digestion, prevents constipation, add moisture to the skin, supplies lubrication to the joints, keeps lungs and mouth mucous membranes moisturized, decreases the risk of UTIs, regulates the body tempera-

ture by sweating and provides the amniotic sac around the fetus during pregnancy.

According to Sashauna Wint, Nutritionist and Dietitian, here is a chart with the correct amount of water intake daily,

Water Intake Per Day

Age Group and Gender

Water Intake:

0-6 months old

0.7 litres

7-12 months old

0.8 litres total (with 0.6 litres as fluids)

Both genders 1-3 years old

1 litre / 4 cups

Both genders 4-8 years old

1.2 litre/ 5 cups

1.6 litre/ 6 cups

Boys 14-18 years old

1.9 litres/ 7-8 cups

Girls 9-13 years old

1.4 litres/ 5-6 cups

Girls 14-18 years old

1.6 litres/ 6 cups

Men 19 years and older

2.6 litres/ 10 cups

Women 19 years and older

2.1litres/ 8 cups

Pregnant girls 14-18 years old

1.8 litres/ 7 cups

Pregnant women 19 years and older

2.3 litres/ 9 cups

Lactating girls 14-18 years old

2.3 litres/ 9 cups

Boys 9-1

3 years old

Lactating women 19 and older

2.6 litres/ 10 cups

Vegetable salad with Jerk chicken- Ingredients and costs

Gabraiel Thompson

Vegetable salad with jerk chicken, tomato, corn, cucumber and carrots prepared by Dino Muwott on Monday, April 15, 2024 in Christiana, Manchester.

Carrots-$ 150 JMD

Tomato -$ 150 JMD

Cucumber-$ 150 JMD

Chicken-$ 1500 JMD

Corn-$ 100 JMD

Lettuce-$ 200 JMD

Lime Juice-$ 180 JMD

Jerk seasoning-$ 80 JMD

Maggie Seasoning-$ 80 JMD

Importance of Nature to your Health

Unveiling Nature’s Impact on Your Overall Health and Vitality Spending quality time outside is a breath of fresh air to your mental wellbeing and can also be beneficial to your physical health., according to Mine.You can start your journey with nature by, for example: planting trees and floors, exercising outside to simply just reading a book under a tree or even having a picnic by yourself or with company. Essentially, this lifestyle will help you to get active or more active.Being more interactive with nature will allow for you to maximize on your self confidence. Acccording to National Institutes of Health, outdoor activities help with improving your mood and reduce anxiety and stress. Even taking a walk outdoors goes a long way, this helps especially with your physical health. Over time your interactions with nature and being outdoors will allow you to feel more

relaxed. Ultimately, outdoor activities create a peace of mind and improves the likelihood of interacting more with others and meeting new people. Over time your interaction with nature will most likely make you feel like you want to connect more or even find that one space or that one thing that makes you want to be outdoors just to be more involved. It is very possible for you to find comfort in nature and it’s spontaneous activities. Be sure to take that step in trying to go outside and take that walk, plant flowers, read a book, go for a run or even walk to show love to your mental wellbeing and physical health.

People relaxing and swimming at Blue hole on Saturday, January 27, 2024 in Ocho Rios.

Gabraiel Thompson

Curry Chicken with Stir fry Vegetables- Ingredients and costs

Curry

Saturday, April 20, 2024 in Christiana, Manchester.

Chicken-$ 1500 JMD

Curry Powder-$ 80 JMD

Thyme-$ 100 JMD

Scallion-$ 100 JMD

Scotch bonnet pepper-$ 100 JMD

Pumpkin-$ 150 JMD

String bean-$ 200 JMD

Broccoli-$ 200 JMD

Carrots-$ 150 JMD

Gabraiel Thompson

chicken with stir fry vegetables prepared by chef Dino Muwott on

Natural Juices and their benefits 31

Natural non-concentrated juices with no added sugar is the best choice for a healthy diet. Here are nine healthy nutritional juices to choose from and their benefits, according to Sashauna Wint, Nutritionist and Dietitian.

Orange juice

This is a good source of vitamin C which is good for your skin health and the absorption of iron in the diet. It also contains phenolic compounds which combat free radicals which can cause health issues. A 240 ml cup of orange juice each day is good enough. It provides the body with a good amount of: vitamin C, potassium, sugar, fiber, carbs, proteins and calories.

Cranberry juice

This drink is popularly known for its many health benefits. The main one is its ability to prevent urinary tract infections (UTIs). Other benefits of this drink include:Vitamin C and E, potassium and antioxidants which fight against free radicals. A 240 ml cup of this drink per day is required. It provides the

body with: Vitamin C, Vitamin E, Vitamin K, Carbs, Fiber, Calories, Potassium, Sugar and Fiber.

Prune juice

Prune is a very versatile fruit, it is created as a result of dried plums. It contains a high amount of Vitamin B. this aids in the functionality of the creation of Red blood cells, DNA, helps with metabolism, improves skin and eye health. It also has antioxidants such as: Vitamin C and phenolic compounds. A 240 ml cup of this drink each day is enough. It contains just the right amount of: Calories, Protein, Vitamin C, Vitamin B6, Vitamin B3, Vitamin B2, Vitamin K, Sugar, Magnesium, Manganese, Fiber, Carbs, Iron and P potassium.

Apple juice

A Lot of apple juices are high in vitamin C content. This drink is high in antioxidant compounds which balances free radicals that are likely to damage cells. A 240 ml cup of apple juice is enough for each day. It contains a good amount of: Potassium, Carbs, Calories, Sugar and Vitamin C.

Enhancing Men’s well-being: Vital insights and actionable pointers

Just like women, it is important for men to be healthy and have a balanced diet. This can be achieved by taking the initiative to get physically active, exercise and eat the right food. Like women, there are a few health issues that are mostly associated with men. The most common one’s include:Heart disease and cancer (prostate cancer, lungs and kidney cancer), according to NCHPAD. Even though it is said that some of these health issues cannot be prevented, most of them you can take preventative measures for. To avoid diseases such as lungs and kidney cancer, smoking and drinking must be avoided. However, note that certain health issues start to develop at a certain age. That is why it is important to start different health trends from a younger age as a preventative measure. Awareness is the key to being healthy, the more aware you are of health issues and other threats to your health the easier it will be to take precautions. So it is

important to learn your body and figure out what works for you and what does not.

According to Better Health Channel, eating a variety of foods across the five food groups is essential. Some recommended foods for men include: vegetables, beans/ legumes, wholegrain and fibre rich foods, lean meat, poultry, yogurt, milk and cheese. Are all said to be good for me’s diet. Masculinity is a big factor that men use to imply strength, mental and emotional toughness. Overtime, this build up causes them to become stressed, develop mental health issues and even health disparity. All of this can be corrected by just allowing themselves to relax, show more emotions and talk about things that they think is not okay to talk about. Most importantly, getting help from the right persons, like a therapist or even a life coach.

Acknowledgemet

I would like to thank God for giving me the vision, the money and the ability to create this magazine. Secondly, I would like to thank Deno Muwott, the chef who prepared all the meals. Finally, I would like to thank Sashauna Wint, the nutritionist and dietitian who provided health tips and necessary information to create this health magazine.

Gabraiel Thompson

People swimming in Blue Hole on Saturday, January 27, 2024 in Ocho Rios, St. Ann.