NUTRITION CLINIC: HIGH BLOOD PRESSURE

(To Eat Or Not To Eat).

I read about a young man who died shortly after complaining of a headache. Quite sad it is. 

There are several underlying causes of headache, many diseases show symptoms of headache : typhoid fever, malaria, high blood pressure. 

Also, headache could result from stress, insomnia, dehydration, fatigue.

Anyways, for those who have been diagnosed with high blood pressure here are some no-no and yes-yes foods .

Provided it is only high blood pressure and not with other diseases like diabetes, renal failure etc, here is your nutrition guide. 

These foods will slash your high  blood pressure, 

They are listed in descending order of potency:

Dried pumpkin leaves,

Black pepper,

Bambaranuts(okpa boiled)

Tomato powder,

Dried onion powder,

Dried garlic powder,

Tomato paste(without salt)

Parsley(fresh),

Ripe plantains(raw)

Ripe plantains (boiled no salt),

Dates (dry),

Bay leaves(dry),

Bitter leaves(raw),

Pumpkin leaves(raw),

Bitter leaves(boiled, no salt, no seasoning cubes),

Red tomatoes(raw/boiled, no salt),

Okra,

Avocado, 

Bananas, 

Dry raw groundnut,

Ground cinnamon, 

Millet,

Maize, 

Wheat, whole grain,

Cocoyam,

Sweet potato, 

Beans,

Tilapia, 

Catfish,

Beef,(no fat, no salt)

Chicken(in moderation)

Cut out:

Salt,

Seasonings (cubes,satchet)

Chilli,

Game meat(nchi, ewe)

Termites(aku),

Canned/cured beef(sausages),

Mustard,

Sardine (canned),

Eggs.

Whatever you eat,

Do Eat Responsibly!

COWPEA -PLANTAIN MÉLANGE. 

Don't drool.

Cowpea(dry beans) plantain, grilled fish, tomatoes, onions, pepper, vegetables synchronised symphony!

Rich in dietary fiber, iron, B-vitamins, folate, antioxidants(lycopene, vitamin C, capsaicin). 

All food nutrients are significantly represented in this one Power dish.

Now go make yours and enjoy. 

Feel free to turn up your creativity and make your customised beans-plantain dish and share with us.

Now that is my definition of Yummy.

Do Drool Responsibly. 

NOTIFICATION. 

Hi, If you do not like the way you were treated when you visited any health facility, call Centre for the Right to Health(Nigeria) on 08093006708 to complain.

Do Utilise Rights Responsibly. 

Acknowledgement: UNICEF Nigeria. 

     
                              

ANNOUNCEMENT.

The general public is by this announcement notified that Agro Finder mobile application, the farmer's reliable climate change and marketing tool is my intellectual property.

All concerned stakeholders should please take note. 

Thank you.

It is the LORD that giveth wisdom and understanding. All Glory to GOD.

THE 'MALNUTRITION GENOCIDE ' IN NIGERIA. 

It is no longer news that hunger, starvation, malnutrition has sent so many to untimely graves in Nigeria. This situation is worse in the north east of Nigeria due to the activities of boko haram.

Among the internally displaced persons the hunger and malnutrition scourge is biting so hard that women and girls have resorted to see trafficking in exchange for a piece of meal. 

I have the solution to the malnutrition epidemic in Nigeria. My Ready to Use Therapeutic Food is highly effective in combating malnutrition with measurable results as from six days of consumption both for SAM and MAM cases. The results can be measured by anthropomety and biochemical assays. The moringa leaves is just one of the  ingredients in my wonder recipe. 

Federal Government of Nigeria, UNICEF Nigeria, World Bank Nigeria, DFID Nigeria, Development Partners, Saving One Million Lives Initiative, Federal Ministry of Health should look inwards for sustainable solution to halt the malnutrition genocide in Nigeria. 

I can be reached at ifyedwin@yahoo.com and ifyedwin@gmail.com 

I have the answer Nigerian government is seeking. 

Picture credit : FAO. 

#NOT WASTING.

Food waste is commonly seen in affluent circles and sometimes is attributed to excessive riches and plenty. 

Ironically though, food wastage is very common among poor farmers. However theirs is more of farm to plate wastage or farm to market wastage and is largely due to insufficient preservation practices.

No matter the form it takes, food waste is a no-no and as such should be discouraged. 

Before you throw that piece of meal in the bin, think of millions of children who go to bed everyday, hungry.

Before you make a large order that you cannot finish or prepare a whole lot of food you cannot finish, think of people homeless and starving or maybe a neighbour who has no food to eat. 

#notwasting.

Do Eat Responsibly! 

Acknowledgement : FAO (picture credit, hash tag) 

A PICTURE WORTH A THOUSAND WORDS.

The responsibility to take actions to ameliorate and prevent these effects of climate change in our agricultural, food and nutrition systems, is not only that of the government at different levels, (national, state, local councils) but it is also our individual and collective responsibility. 

We all need food. We all need adequate nutrition. We all need food security( availability and access for all people at all times in sufficient quantity, safe food that meet our dietary requirements and preferences.

Acknowledgement : FAO.

HAPPY WORLD FOOD DAY. 

Do Feed The Hungry.

FIVE INGREDIENTS FOR HEALTHY WEIGHT LOSS.

Weight loss is a scientific equations, 

Calorie ouput > Calorie input = Weight loss. 

It is not rocket science, it is quite easy to understand. 

Calorie is a measure of energy in foods we eat. Just as light energy is measured in watts, and temperature in degree celsius.  

Some foods are high in calorie(energy), foods like fats and oils, fatty foods, carbohydrates without fiber content (pap, polished rice, foofoo, kpomo, pastries, sugary beverages. 

My mentor once said, "if you want to lose weight, stop eating". In as much as there is every truth in this saying but it was not meant to be taken literally. 

However for weight loss to be achieved calorie intake must be reduced to enable the body system mobilise its fat stores for the production of ATP needed for metabolism. 'in English ' when food intake is curtailed adequately, our body sheds stored fat.

Over years, many diet enthusiasts have come up with different fad diets geared at achieving quick weight loss; paleo, hallelujah, 010, 101,001, ketogenic, fruit, liquid and so on. 

As much as these diets bring about weight loss, there are consequential health issues such as, 

Micronutrient deficiencies, 

Keto acidosis, 

Halitosis (bad breath),

Breakdown of lean body tissues.

It is possible to achieve healthy body weight  sustainably.  Here is how: 

1. Measure your meals. By meals I mean wholesome meals with moderate fat, not junk and pastries. In the picture collection above, the first picture is that of a measurement cup which is vital in the weight loss journey. Using that cup, measure out one and half of any food you prepare, that becomes your meal portion. You can eat twice or thrice a day. Four times a day is permitted if you take one measure for those four times. 

2 &3. Healthy snacking. For your in-betweens, drink water, freshly prepared juice, munch nuts or fruits. The Nut and fruits you eat should be the size of your cupped palm. You can take nuts once in a day and fruits four or five times a day. 

4. Vegetables should form part of your meals, if possible every meal. Fill up your plate with vegetables at each meal.

5. Exercise. It is vital that we engage in routine exercise as this is healthful to the brain, lungs, heart and the body in general. Exercise helps the body burn calories faster. Multiple movement exercises like jogging, brisk walking with arm movement, skipping, swimming, cycling, fast dancing,  burn calories faster. 

If your blood group is O, high intensity exercises can help in weight loss as they will bring about rapid and high increase in metabolic rate, enabling weight loss.

Your choice of weight loss method is up to you. 

 Do Shed Weight Responsibly. 

Bon Weekend.

                      





     Nutrition is both an index of development 
      and a pivot to achieving sustainable development.
       Significant improvements in Nutrition are most.   times trans-generational, like the effects of malnutrition like stunting. 
       
        
       #AfricansolutionstoAfrica'schallenges.

                      





     Nutrition is both an index of development 
      and a pivot to achieving sustainable 
      development.
       Significant improvement in Nutrition are 
       most times trans-generational, 
       likewise effects of malnutrition. 

        
       #AfricansolutionstoAfrica'schallenges.

ON HEPATITIS. 

Hepatitis is simply inflammation of the liver, the symptoms and long term consequences are not that 'simple', though.  

The liver can get inflamed by a number of factors ; viral infection, drugs, toxins. 

Hepatitis A, B, C are all caused by viruses.

Hep A, is transmitted through consumption of infected food and water. 

Hep B, C are transmitted through contact with infected blood and body fluids

.

It is needful to wash our hands with soap/ash and water before touching foods, after using the convenience, after diaper change, immediately we return home. Furthermore, it is imperative to properly wash fruits and vegetables before eating, to avoid eating raw sea foods, to get vaccinated with Hep A,B vaccines if we are to travel to a foreign country, are to get a body piercing. There is need for protected sexual relations, use of personal manicure/pedicure set or any sharp such sharp object, screen blood for Hep virus before transmission, ,hold toilet flush handle with tissue same for toilet door handle in public restrooms. 

Regular screening for Hep virus is advised as the symptoms seem to be overlooked or mistaken for something else.

Symptoms include; fatigue, loss of appetite, stomach pains, vomit, jaundice(yellow appearance of eyes and skin, as a result of build up of unmetabolised bile).

Today, World Hepatitis Day, presents another opportunity to get tested, adviced,, treated. 

Know your hepatitis status today.

Do Live Responsibly. 

Acknowledgements: webmd. Fidelity bank Nigeria (photo credit).

STILL ON THE MATTER. #NUTRITION.

There are a plethora of factors and 'sub factors' that make for a buoyant economy and improved livelihoods per capita but I beg to approach from the angle of nutrition and agricultural investments.

Malnutrition results to underweight and stunting(chronic malnutrition) in under five children. Acute malnutrition (wasting/ low weight for height) can be reversed if handled timely. However, chronic malnutrition (stunting) is irreversible and will predispose the  affected child to some challenges in adulthood : nutrition-related diseases due to prolonged micronutrient deficiencies, increased chances of having low birth weight children, learning deficiencies leading to poor school performance and reduced employability,  poverty and so on.

The effect of malnutrition is far reaching. It goes beyond the individual and family directly involved to spill over to the society at large. A society whose work force is largely made up of malnourished adults loses a lot in terms of reduced productivity, mentally and physically.   A society with high prevalence of malnutrition among children, is looking at a gloomy economic future as malnutrition hampers mental and physical development in children.  

It is thus needful for governments to #InvestInNutrition, as an integral part of economic development, via Building Nutritious Food Baskets, Agricultural support to small holders especially women, workable pro- agric policies, security of crops and farmlands, incentives to young agripreneurs, gender sensitive nutrition and agric interventions, Nutrition sensitisation campaigns, and so on. Governments need not be passive on issues bothering on #Nutrition. Private bodies and individuals also need to move out of the sidelines and take steps to improve nutrition. 

It is said that a $1 investment in Nutrition will yield $16 ROI. 

#InvestResponsibly.#InvestInNutrition

#NUTRITION.

I am glad global leaders are raising their voices in advocacy for more targeted  investments in 

Nutrition. For me, it is like a wish met, a prayer answered. 

I recall my university days how, as part of 

the recommendations I gave in my final year project, I strongly advocated that multinationals industries in my country, Nigeria, take up nutrition intervention projects as their corporate social responsibility. Well, my plea  reverbated only within the walls of the project defence room. 

I still did not relent, being a staunch believer in Nutrition. Some months later I conceptualised and designed a nutrition sensitisation campaign that will run on T.V and radio airwaves, bringing sustainable, accessible, affordable nutrition solutions to the Nigerian public. My business plan was good, realisable, profitable with a reasonable lead period.  I canvassed for funds, applied for the then existing youth empowerment scheme YoU WiN programme, the judges believed my business plan made sense and was innovative but I was not awarded the grant probably because they felt my business plan required more funds than their 10 million naira upper limit, grant. So I was not funded. 

Undeterred still, I later came up with a CSR proposal for multinationals, banks to be precise. It is designed to be self sufficient and indirectly bring business to the banks.  However, the proposal is lounging in my email as I do not know how to channel it directly to the decision making executives.  

I'm happy the cause I passionately believe in and speak out for, is being echoed from the roof tops by leaders with global voices and reach. I'm happy nutrition has advocates among global decision makers in various fields of endeavour. 

However, global echoes need be matched with local amplifiers to achieve desired impact. 

I believe the global leaders need work with local actors in the field,  in order for policies, funding, interventions to find optimum expression where needed. 

#Nutrition. #staunchbeliever. 

HEALTHY MIND, HEALTHY BODY.

Life is full of ups and downs, lessons and regrets, losses and gains, comliness and ugliness.

However, it is vital to maintain a a healthy mental state because your mind drives your life. 

The BIBLE says out of the abundance of the heart the mouth speaks. The mind sure drives our actions, words, life. 

Disease, the absence, presence, progression of it, is largely determined by the state of the mind. 

It is therefore vital to 'detox'  the mind, especially after traumatic experiences, to foster healing and to avoid breakdown or sudden outburst of pent up emotions.

Music is one way of 'detoxing' the mind. 

Talking with someone you love or to counsellor/friend is another way.

Do Have a Mental-Stress-Free Week.

Acknowledgement :useful/gen

OUR SHARED RESPONSIBILITY.

Of the over 7 billion people in the world, 795 million are undernourished (they do not have enough food to lead a healthy, active life).

About 45% of under five children die of malnutrition and malnutrition related causes every year.

One of six children is underweight, while one out of four children is stunted. 

If women farmers had the same resources as male farmers, the number of hungry in the world would be reduced by 150 million.

Scores of children go to school hungry and go to bed hungry. 

We can change the tide one step at a time.

The onus does not only lie on the World Food Programme.

It is our shared responsibility.  

Feed one hungry today.

Take Responsibility Today.

Acknowledgement : World Food Programme. 

Yeah Right.

Okaaay?

NUTRITION FLASH.

Iodine is required by the body to make hormone that is needed for growth, brain function, reproduction. 

The visible sign(clinical presentation) of Iodine Deficiency is Goitre (as pictured above)

Sadly, Iodine Deficiency  

Do you receive calls in your kitchen?

"My name is Dr Ademola. 3 days ago, my husband who also happens to be a Doctor shared the sad incidence of 6 individuals who were brought into the Casualty department of LUTH for burns injury which they sustained while receiving phone calls in the kitchen with the gas cooker on. Pls stop receiving calls in the kitchen. It is as dangerous as receiving phone calls in petrol station. Pls don't forget to share with loved ones."

 Forwarded as received.

Let us generally apply caution with flammables- petrol, gas, kerosene, diesel, aerosols ans the likes.

WHEN YOUR HEART ATTACKS YOU.

We all are born with clean, clear, blood vessels(arteries, veins, capillaries, and the works). However, as life progresses, the condition of our bodies change, both internally and externally. 

These changes are brought about by nature(naturally occurring changes like aging) and nurture.

Heart attack occurs when the blood cannot freely flow in the blood vessels because of occlusion(blockage). The causes could be Congenital (genetic) or nurture (dietary lifestyle).

As per dietary lifestyle, the main contributor to occlusion of blood vessels is 'bad fat'- low density Lipoprotein ,saturated fats (fats of animal origin).

However, you can protect your heart with these foods, [some are fiber-rich foods that act as a sponge in ridding bad fat, while some contain 'good fat' High density Lipoprotein which its presence in good quantity, lowers LDL in the blood stream] - Garden egg, Green tea, Soybean oil or milk or flour, Oats, Cranberries, Plant oils, Avocado, Whole grains, palm fruits.

Some people who are as healthy as a horse may still die of heart related issue. Well, that goes to show that The LORD giveth and taketh, and reigns Supreme over us all. HIS insurance has the best cover, so get insured by GOD today.

Bon Weekend.

MEAL REPLACEMENT. 

There could be times when you feel like detoxing, or reducing calorie intake, or you want to shed some weight.

Well, here are a few tips for you, I hope you find them helpful.

You can make fruits your main meal for a day or two or as long as is healthy for your body.

To make fruits your main meal, you can eat them whole, as juice or as purée/smoithie.

Wholly eaten foods could be accompanied with nuts for the crunch, flavour, protein content and essential fatty acids in nuts. 

For purée/ smoothies, you could add some milk(full creme/skimmed), soybean powder/milk, yoghurt, horlicks, complan, or any protein supplement.

Taking the smoothie mix cold, helps to give a feeling of satiety. 

Meal replacement could go for breakfast, or lunch, or dinner.  

You decide how many main meals you want to swap with meal replacement. 

Meal replacement works fast for weight watchers, however, a great deal of self control is required and you have to take care to incorporate proteins, essential oils, and occasionally low calorie wholesome carbohydrate and you are good to go.

Feel free to share, comment, e-mail me  your questions. 

Do Eat Responsibly. 

KEEP THE FLAG FLYING! 

I am a strong believer in 'Africa's solutions to Africa's challenges'. Be it in healthcare delivery, Nutrition, food security, economy, security, governance, in all aspects, 'Africa's solutions to Africa's challenges' 

Good enough, someone shares same belief with me, 

"To support African youths in agribusiness, Africa must feed Africa", Akinwumi Adesina, (President African Development Bank).

Well said, the ball is in our court. Or do I say the solution is in our hands.

#riseupAfrica #Africa'ssolutionsstartwithme.

Do Act Responsibly. 

Acknowledgement :Agriculture Rural Development and Youth in the Information Society ARDYIS .

WORLD BLOOD DONOR DAY.

In Nigeria, about 34% of pregnant women die in labour as a result of complications of bleeding and lack of blood for transfusion. 

Some deaths generally in non- pregnant cases, could have been avoided if safe blood were available as at when needed. 

In low income countries,up to 65% of blood transfusion is given to children below 5 years of age while in high income countries , the most frequently transfused patient group is above 65 years of age, accounting for upto 76% of all transfusions.

73 countries globally collect about 90% of their blood supplies from voluntary unpaid donors.

As we celebrate the World Blood Donor Day, you can save the lives of pregnant women, newborns as well as other patients  by donating blood. 

Safe Blood Saves Lives.

Do Act Responsibly. 

Acknowledgement: Ramky estates and farms Ltd. UNICEF u-report.  W.H.O

CALLING OUT #attentioncodexalimentariuscommission.

Okay, the genesis of my grievance goes thus; I was going through the Codex Alimentarius, which is the document containing the guidelines for production,processing, handling, shipping, trading, food and food products globally. These written guidelines are to ensure safe,

good quality, and ready to be traded foods. Upon my perusal I found an anomaly.

I must commend the efforts of the commission in charge of coming up with these guidelines -the Codex Alimentarius Commission (CAC),but there is a big anomaly in the system which is why I'm calling out Codex Alimentarius Commission. 

What could that be? The Codex Alimentarius Commission (CAC) has sub committes domiciled in various nations, of all these over 20 sub committes, not even ONE is domiciled in Africa.

What could your reasons be, CAC? 

Do we not produce food and food products in Africa?

Are we not involved in food trade in Africa?

Do we not have teeming population of food growers and consumers in Africa? 

The sub committe sine die on Cocoa products and chocolates is in Switzerland. Yes Switzerland is famous for cocoa value chain but not for the production of cocoa. The West African sub region contributes the highest percentage of world cocoa production. Ivory Coast alone contributes 30% of world cocoa production making it the highest cocoa producing nation in the world, yet the sub committe on Cocoa is in Switzerland.  

Same goes for vegetable protein committee that is in Canada while several countries in Africa produce more vegetable protein that Canada.

I may not know what your parameters were in your selection but I do know that not bringing Africa on board in the apportioning of sub committes is a big slight on Africa and ridicules Africa's contribution to the global food chain.

#callingoutcodexalimentariuscommission #correctthisanomaly

BE A BEE.

Bees are very useful insects as per the ecosystem and agriculture. 

Bees contribute to 1/3rd of food production(crops) globally. 

Albert Einstein is said to have posited that if all the bees in the world die,  mankind would follow suit about four years later.

Be a 'bee' by contributing your quota to Food Security.

You can plant a garden or a farm, raise awareness on Agriculture and Food security, you can influence policy on food, avoid or limit carbon emissions to foster favourable climate for agriculture,recycle waste food(compost), encourage research in agriculture, share knowledge, network rural farmers with agricultural organisations NGOs and research institutes. There are indeed a plethora of actionable steps you can take to contribute your part towards  food security. 

Whatever you decide. 

Be  A  'BEE'.

FART, FART, and FART AGAIN.

MENSTRUATION HYGIENE DAY.

Today, the 28th of May is Menstruation Hygiene Day. 

Menstruation is a vital and integral part of womanhood. It also happens to be an occurrence that can lead to pain if not we'll managed.

The pain women experience during menstruation ranges from physical to psychological to emotional pain. 

Physically. Menstruation pains can destabilise a woman for a while. Some ladies experience mild pains, some moderate, some severe. Thankfully analgesics (pain medicine) can take care of the pain.

Emotionally women sometimes  experience distress while seeing their menses. This could come in the form of mood  swings.

Psychological pain and distress during menstruation can come from societal and cultural discrimination against women who are menstruating. Teenage school girls, especially those in co-educarional schools are made jest of by boys, during menstruation.  

My recommendations are that well spirited groups and individuals, should please provide toilet facilities in public schools where girls can go clean up and take care of themselves during menstruation. 

Secondly, Society for Family Health or any other Foundation or agency should please subsidise sanitary towel so that they can be very affordable for a lot more women. This will reduce the number of people using tissue papers and other not so healthy items for menstrual flow. 

Ladies, menstruation is a blessing, it shouldn't make you feel shy, it shouldn't tie you down at home. 

Love the Flow,

Get up and Go!

Treat Everyone Responsibly. 

WELL ALRIGHT.

PULSES, 'MEET and GREET'.

They are the dried edible seeds of legumes.

They include cowpea, chickpeas, lentils, dry beans, dry peas, kidney beans, pigeon pea, broad beans.

They come in variant species and colours- sand brown, dark brown, black, white, green, red and so on.

They have high fiber content.

They have protein content of about 21%(dry), varying by species, and about 8% protein content when boiled, also varying by species.

They have significant carbohydrate content about 40%(dry), varying by species, and about 19% carbohydrates when boiled, also varying by species.

They have low fat content.

They have significant iron(fe) content.

To maximise their iron content, they are best eaten with vitamin C containing fruits or foods.

Consumption of pulses can potentially reduce protein malnutrition in developing countries. 

Now you've met the Peas.

Do Eat Responsibly. 

Acknowledgement : Photo by shutter shock.

STILL ON THE MATTER.

The food security challenge is for all of us.
Get involved today. 

Do Act Responsibly! 

THE FOOD CHAIN.

Involved in the food chain are several actors and factors; research agricultural scientists, farmers(large scale, medium scale, subsistent, mono, mixed), middle men, consumers, seedlings, lands, climate, water, manure, pests, tractors, and so the list goes.

We can surely find what link in the food chain, through which we can make meaningful contribution to Agriculture, Food Security, Improved per capita Nutrition and Sustainable Development. 

In my opinion, it is what we all owe to ourselves and to our world, especially to those in need.

Start Today.

Do Act Responsibly. 

MATERNAL and INFANT MORTALITY. 

Maternal and infant (under 5) mortality remain a big issue in some countries especially developing countries.  

The above chart, shows the causes of maternal mortality. With Hemorrhage contributing 25%, Sepsis 15%, Eclampsia 6%, Obstructed labour 13%, Abortion 33%, Other causes 8%.

In cases of child mortality, there are many causes including ; malnutrition, Iodine Deficiency, malaria, infections.

In Nigeria, ,2000 children under 5 years of age die daily, while 158 women die daily as a result of pregnancy related causes, according to UNICEF. 

There is need for increased investment in health both by governments and good spirited people through NGOs and health initiatives. 

Let us each do our part.

Mothers DO deserve to live.

Children DO deserve to live.

Acknowledgement : UNICEF.

HEALTHY SNACKS 4

[low calorie options]

Here are some low calorie

 options for your snacking

 delight.

Carrot fingers-  get some fresh carrots and slice them

up longitudinally. You can eat them 

raw, with peanut butter, slightly grilled, dipped in ketchup or avocado paste or frozen yoghurt. You can replicate same with celery or cucumber fingers.

Chips- green plantains are very low calorie and can be fried as chips. Care should however be taken to avoid excess oil. 

Apple chips are just great. They are prepared by coring, slicing, and dessicating(drying ), no additives, no oil, just perfect.

Granula bars- they come quite recommended. But some brands add much sugar in their granula bars. For granula bars, it's best to make yours and it's quite easy; oats, nuts, honey, and any personally preferred ingredient. Roughly mash them up and bake. 

Popcorn - yes, an all time favourite for movie viewers and students. Popcorn is low calorie. Do avoid buttered popcorn. 

Sharwarma - hmmm yummy. Without much dressing /creme, sharwarma is great healthy snack. You can also make yours at home. For that you need, tortilla (sharwarma  bread ),  vegetables as you like, beef or chicken or fish, pepper, your preferred spices, olive oil or any plant oil. Wrap up the ingredients in the tortilla and microwave or bake until two sides are brown. 

Do Snack Responsibly.