Health Tips

Nutrition

Cutting out refined products can redefine your diet. This will help you maintain a more stable blood sugar level and healthier body weight, but you’ll have more room for nutrient-dense food

Understanding product labels; ingredients, preparation suggestion, nutrition table and nutritional benefits will help you make an informed decision before purchasing a product

Natural ways to lower blood pressure include; exercising regularly, reducing sodium intake, eating more potassium rich foods, and learning to manage stress

The phases in a woman’s life when she is prone to hypertension are; teenage and young adulthood, pregnancy, reproductive years with contraceptive use, menopause, and old age

Taking too much alcohol weakens the immune system and thus reduces the ability to cope with infectious diseases

Dehydration can have a negative impact on your mood and energy levels. Drink enough water to ensure you’re always at your best

A low calorie diet interferes with our gut health. This is because the gut bacteria gets adopted to absorbing sugar, creating an imbalance that promotes harmful bacteria strains

Several reasons that would result in weight gain are; genetics, medication, illness, hormonal and metabolic adaptations. Instead of labeling people in large bodies as lazy and with no will power, encourage them to be healthy instead of skinny

Deep breathing can help reduce stress, relieve pain and boost immunity

If going through infertility issues, eating as if you are already pregnant can actually help prime your body for conception

Breast milk is safe, easy to digest, contains antibodies to protect babies from infections and illnesses, and provided all the nutrients needed by the baby to grow and develop

Tamarind is a nutrient dense food that boosts digestive health, supports healthy aging, regulates blood sugar and aids in weight loss

Increasing your water intake, adding high fiber foods to your diet, and exercising can help manage hemorrhoids

In order to attain the zero hunger goal by 2030, we all need to participate. The youths especially will need to be at the center of transforming the food systems

Add bone broth to your menu as it is good for your gut health, may support the immune function, and it is a good source of beneficial amino acids

It is a shared responsibility to protect, promote and support breastfeeding as it significantly improves the health, survival and wellbeing of infants, children and their mother

Rising infertility in men can be managed by reducing alcohol intake, exercising, avoiding smoking, eating a healthy diet, and effectively managing stress

Risk of maternal iodine deficiency on the baby are delayed language development, poor memory, and slow mental processing speeds

Eating a balanced diet is the best ‘vaccine’ against COVID

Consider switching up your usual diet to include more fruits, vegetables, and whole grains. This will help improve your cognitive and cardiac function

Excessive intake of red meat has been linked to causing colorectal cancer. Therefore, to reduce the risk, reduce the consumption of red meat and add white meat and plant proteins to your plate

The mediterranean diet not only aids with weight loss, managing PCOS, and combating chronic diseases but also helps maintain a healthy liver

The 5 key nutrients for a woman at each stage of life are; Iron, Calcium, B Vitamins, Magnesium, and Choline

Managing a hangover effectively at home involves hydrating often, getting some rest, eating nutrient-dense foods before and after drinking, and avoiding medication that can cause adverse effects with alcohol

The length to which a woman exclusively breastfeeds partly depends on how supportive her partner is. Therefore, the father should cheer on the mother to achieve exclusive breastfeeding

Managing endometriosis through diet involves including whole grains, fruits, vegetables, and omega 3 rich foods. Also, reduce intake of caffeine and alcohol

Did you know that your child could be picking up dieting practices from you just by observing? Instead, teach your child about healthy eating behaviours and practice what you preach

Risk factors for preterm birth include; multiple pregnancy, chronic maternal medical condition, low or advanced age, and undernutrition or overnutrition

Pulses are rich in essential nutrients and are part of a healthy diet. They contribute to sustainable food systems, livelihoods, and a zero hunger community

Excessive intake of red meat has been linked to causing colorectal cancer. Therefore, to reduce the risk, reduce the consumption of red meat and add white meat and plant proteins to your plate

The high water content in watermelons helps provide relief from edema in pregnancy

Potatoes with green discolouration are not safe to eat as they contain solanine which is toxic. Therefore, if this is observed, throw away the potato or cut the affected part

Phytoestrogen rich foods help decrease perimenopause symptoms, prevent osteoporosis, and improve heart health

If you intend to stop overeating, identify why you are overeating, stack your kitchen with plenty of healthy food, and set boundaries around ‘trigger’ foods

Not eating enough food, eliminating entire food groups, and jumping from one fad diet to another are a few dietary habits wrecking your body

It is safe to continue breastfeeding your young one while still pregnant

Sprouting not only increases the nutritional content, but also reduces the flatulence effect of bean

Teaching kids early enough on making proper food choices can help lower cases of obesity and Non-Communicable Disease

Calcium supplementation during pregnancy helps reduce gestational outcomes

A healthy pre and post workout meal is key in your exercise routine as it helps maximize performance and improve recovery

Fad diets don’t work as they tend to slow down metabolism, set unreasonable expectations, and are not sustainable

Thorough cleaning of fruits and vegetables before consumption can help reduce foodborne illnesses that may result in malnutrition

Fruits are an excellent source of essential vitamins and minerals that promote overall well-being

Being overweight or obese pre-disposes an expectant mother to gestational diabetes. Not ‘eating for two’, healthy snacking, and maintaining physical activity can help reduce the risk

Hydration before, during and after exercise is crucial to performance and maintaining the proper fluid balance in one’s body

Nuts are a powerhouse of nutrients. They are rich in fiber, unsaturated fats and valuable minerals and vitamins that promote health and overall well-being

If constipated, try eating pawpaws. They contain papain that aids in digestion. Also, they are rich in fiber and water which prevent constipation

Consider including plant-based proteins in your diet. Besides providing proteins, they contain fiber which promotes good gut bacteria, helps in digestion and improve heart health

Seed cycling is the process of eating different types of seeds at different times in the menstrual cycle to support optimal balance of estrogen and progesterone hormones

Lack of sleep is among the reasons you are not losing weight

A healthy dietary pattern is not about excluding certain food groups or counting calories but having a proper relationship with food

Among the reasons for infertility is overweight/obesity. Maintaining a healthy weight can help in such instances

Add liver to your plate to boost your iron levels

Your body is designed to serve you. For that to happen, honour the signs it’s giving you

A healthy diet promotes a healthy gut which in turn influences our moods and emotions

Vitamin D is as important as calcium in determining bone health, and most people don’t get enough of it

Women below the age of 50years need twice the amount of iron per day as men of the same age

Eating oatmeal provides a serotonin boost to calm the brain and improve your mood

Taking too much alcohol weakens the immune systems and thus reduces the ability to cope with infectious diseases

Lemon juice help your liver to produce more enzymes, which aid digestions and prompt the liver to eliminate toxin

Consuming alcohol causes dehydration by increasing urination, if you are experiencing a hangover take a lot of water

Although it only takes you a few minutes to eat a meal, it takes your body body hour to completely digest the food

Sitting and sleeping are great in moderation, but too much can increase your chances of an early death

The amino acids found in eggs can help improve your reflexes

Eating dinner at 10p.m instead of 6p.m may affect your blood glucose and the ability to burn fat

Did you know that eggs protein has just the right amount of essential amino acid needed by human to build tissues

people over 60yrs, with high blood pressure, obesity, cardiovascular disease and those believed to have kidney damage should have regular function test to help with early treatment and management

Vitamin D is as important as calcium in determining bone health, and most people don’t get enough of it

Eating a healthy, balanced variety of foods is far more satisfying. And if you match that with more physical activity, you are more likely to get to a healthy weight-and stay there-than if you diet.

Over time, elevated blood sugar levels can lead to diabetes, a strong risk factor for heart disease. Ask your doctor if you are at risk. If you are pre-diabetic or have “early” diabetes, lifestyle changes can be effective.

The spinal disc core is comprised of a large volume of water therefore dehydration could lead to back pain

The essential minerals in salt act as important electrolytes in the body. They help with fluid balance, nerve transmission and muscle function.

People living with HIV can keep their viral load low and their immune system strong by starting antiretroviral treatment as soon as possible; taking medications exactly as prescribed and taking a well balanced diet.

As soon as you wake up, drink a glass of warm water with fresh lemon squeezed in. it will provide you with hydrating electrolytes in form of potassium, calcium and magnesium

Replace one thing that you would normally eat with a new fruit or a vegetable. Not only does this keep your healthy eating interesting, but you also may end up trying something that you didn’t know you liked.

Bananas contain bromelain which is an enzyme that controls sex hormones. Bananas also contain Vitamin A, B1, and C. These vitamins promote sperm production and also enable the body to improve its stamina.

Cutting out refined, flour-based products can redefine your diet. These foods are so processed that they’re usually devoid of any real nutritional content. Nixing them will not only help you maintain a more stable blood glucose and a healthier body weight, but you’ll have more room for nutrient-dense foods packed with vitamins and minerals

With the help of the physician, pregnant women should be very cautious about what they should eat during their first trimester. This will help avoid any complications that might result in a miscarriage

Pass On Processed Protein – A diet rich in deli meat, sausages, and bacon is also a diet rich in nitrates and preservatives. This is a major no-no for anyone interested in becoming healthier.

The best way to rid your body of the toxins that have built up over Christmas is to drink water – and lots of it. Fresh lemon juice in half a cup of water is the best way to start your morning, and Winnie’s mixed herbal tea once or twice throughout the day will help to detoxify your liver.

Wearing good shoes can help you to feel your best and help prevent injuries

As soon as you wake up, drink a glass of warm water with fresh lemon squeezed in. it will provide you with hydrating electrolytes in form of potassium, calcium, and magnesium

Omena is an excellent source of calcium

Hangovers are a type of alcohol withdrawal. Taking another alcoholic beverage in the morning, you are raising your blood alcohol level and prolonging when your hangover inevitably begins

Eating dinner at 10 p.m. instead of 6 p.m. may affect your blood glucose and your ability to burn fat.

Adolescent girls are always at risk of complications during pregnancy. This is because they are young and still need more nutritional needs

Just like ice melts on a warm table because of the temperature exchange your body warm up when hot soup accumulates in your core

Pack dried or dehydrated spices which tend to absorb moisture from the air

Whole grain delivers a variety of important nutrients, including vitamins, minerals, protein, fiber, and other healthy plant compounds

It is dangerous to look for other sources of milk because they have added sugar, thickeners that are carcinogenic

Heme iron is readily absorbed by the body and is not drastically affected by other dietary factorat the sam time.

Adults should take at least 400g of fruits and vegetables per day

Eating a healthy diet may reduce the risk of malnutrition and non-communicable disease such as diabetes, heart disease, stroke, and cancer.

Eat fruit and vegetables as snacks

Avoid salty snacks and choose low-sodium products

The recommended amount of sugar should be equivalent to 50g or about 12 teaspoons for an adult

WHO recommends consuming less than 5% of total energy intake for additional health benefits

Salt should not be added to complementary foods

Make half of your plate vegetables and fruits

A gluten-free diet helps improve weight loss and increase energy

Don’t be afraid of carbs, this is because they give the body the energy it needs. It doesn’t necessarily mean you need to eat a lot of pasta and bread. Healthy carbohydrates indeed vegetables, fruit, nuts, and whole grain.

Foods that warm you during the cold season: pumpkin soup, nuts, eggs, fatty fish, cheese, and butter

Give your child a variety of food

If you are an athlete or an extremely active person you need a diet that can keep up with your performance demand and help you recover quickly afterward

Natural ways to balance hormones: engage in regular exercise, avoid sugar and refined carbs, eat enough protein in every meal

For adults recommended daily amount for vitamin C is 65-90mg/day

Make small steps everyday to lose weight

Green tea has been linked to increased insulin sensitivity and lower insulin level for people who are overweight, obese or have diabetes

If malnutritioned take healthy snacks in between to improve weight gain.

Avoid salty snacks and choose low sodium products

Recommended salt intake is 5g/day or 1 teaspoon in a day

Eating healthy diet may reduce the risk of malnutrition and non-communicable disease such as diabetes, heart disease, stroke and cancer

Eat variety of fruits and vegetables that are in season

Neem tea boost metabolism, so it could be the perfect drink for you if you have trouble with weight loss.

There’s no sincere love as the love for food

Beans are not a complete protein as they lack one or more essential proteins, which can be completed by foods such as rice and maize

Tips to increase water intake; replace other drinks with water, flavor your water ,eat more foods high in water, sips through out the day.

Serving your kid in a bright colored plate encourages them to eat

During and after pregnancy women should be supplemented with iron

As you age drink plenty of water through out the day to stay hydrated even if you don’t exactly feel thirsty

Micronutrient deficiency can lead to pre-eclampcia, maternal mortality,low birth weight and stunting

Instead of seasoning your food with salt use fresh herbs and spices

Increasing physical activity will also increase thirst providing an opportunity for adults to increase appetite and drink more water

Wheatgrass is low in calories but high in nutrients that are antioxidants such as glutathione vitamin C, and vitamin E. Antioxidants fight free radicals in the body, reducing oxidative stress and protecting against health conditions like arthritis, cancer, and neurodegeneration.

As you get older, your digestive system may not work as well as it once did. The muscle of the digestive tract become stiffer and weaker, and slowing digestion may lead to constipation.

Beetroots is high in nitrates , which are converted naturally in the body to nitric oxide, a molecule that relaxes and widens blood vessels

Due to their fiber content whole grains help support healthy digestions by giving bulk to stools and feeding your beneficial gut bacteria

Don’t fear fats, both kids and adults need fat they are the source of energy and provide essential fatty acids necessary for a variety of body processes

Menopause can cause significant spike in cholesterol in women

Breakfast salads are a great way to start your day with nutrient dense food

Vitamin E, Zinc and Niacin found in whole grains also helps promote overall eye health while at the same time citrus fruits and berries which are high in vitamin c can also reduce the risk of cateracts and mascular degeneration

Sweet potatoes are a rich source of vitamin C,A and K

A balance meal include vegetable and fruits

Both kids and adults need fat because they are a source of energy and provide essential acids necessary for a variety of body process

A plant-based diet is the best diet to practice during this January to lose festive fats

Whole grain deliver a variety of important nutrients, including vitamins, minerals, protein, fiber and other healthy plant compounds

Participating in activities that you enjoy can help alleviate feelings of inadequacy when meeting people especially if you have just moved into a new community

While doing intense exercise it means that y our body will be sweating and losing water which can lead to dehydration so drink plenty of water and sports drink

Sweet potato provide essential minerals that the body needs e.g. manganese, potassium and copper

Sweet potatoes are a rich source of vitamin C,A and K

Porridge is a rich source of vitamin A which can help the body fight off radicals from the body Your body can’t make calcium, so you need to get it from other foods or supplements

ketogenic diet is a term for a low-carb diet. The idea is to get more calories from proteins and fat and less from carbohydrates

Improving nutrition for women, adolescent girls, and children improves their capacity for their current and future education.

women should be counselled to avoid taking iron and calcium supplements concomitantly, because calcium supplements can inhibit the absorption or iron

Access to nutrition is a human right, but women and girls are twice as likely to suffer from malnutrition as men and boys due to combination of biological, social and cultural reasons.

Deep-fried foods and heated oils hit your cell membrane making them tighten in a self-protection reaction-fats are retained in the body

Most of those at risk of heart disease are overweight or obese, it is always good to maintain a low-calorie diet so that good weight for age, sex, or height is maintained

WHO recommends consuming less than 5% of total energy intake for additional health benefits

Salts should not be added to babies complementary food

Fish is rich in calcium and phosphorous and a great source of minerals such as Iron, zinc, iodine, magnesium and potassium

Watermelon juice is scientifically proven to aid in rapid rehydration and athletic recovery

Watermelon is around 90% water, which makes it useful for staying hydrated

Sweet potatoes are soo versatile and can be incorporated in in different kind of meals to give different flavors profiles

Sweet potatoes are good they help improve brain function

Taking ginger helps in satiety and may help burn fat

Quality dark chocolate is rich in fiber, iron, magnesium, copper, manganese and few other minerals

Try to eat more protein and healthy fat and reduce simple sugars

Watermelon is around 90% water, which makes it useful for staying hydrated

Tips to increase water intake; replace other drinks with water, flavor your water ,eat more foods high in water, sips through out the day.

Did you know that vitamin A helps boost immunity and protect children under five from preventable disease and blindness

Scientists have known for a while now that both fasting and gut health can boost your immune system, protecting you from illness and helping you recover faster when you do get sick.

Vegetables are a great source of fat-soluble vitamins A, D, E, and K. For these vitamins to be easily absorbed, there must be some fat present.

Seed cycling is a naturopathic remedy that balances the hormonal levels by regulating the estrogen levels in the first half of the menstrual cycle and progesterone levels in the second half of the men

Dehydration can have a negative impact on your mood and energy levels. Drink enough water to ensure you’re always at your best

Reduce chronic inflammation (has been linked to heart disease, diabetes, and cancer) by filling your plate with sulfur-rich foods, such as onions, garlic, broccoli, kale, cabbage and cauliflower

Fish oil may help combat depression, heart disease, and type 2 diabetes. It may also help lower your risk of cancer and improve body composition. Given all those potential pluses, fish oil is one supplement no one should skip. Aim for 3-6 grams per day depending on how frequently you consume fatty varieties of fish.

Filled with powerful antioxidants, wheatgrass tea may help ward off certain diseases and keep you feeling your best. It’s is rich in antioxidants which fight and help prevent cell damage and has also been shown to help prevent heart-related issues such as high blood pressure and congestive heart failure. It also boosts metabolism, sending your calorie burning soaring. Take plain water to the next level by quenching your thirst with 2-3 cups of green tea daily.

Let a little sun shine down. Natural sunlight is a great way to boost your body’s vitamin D levels. Vitamin D helps ensure that bones are formed properly and can also help ward off depression. Try to soak up 15-20 minutes of sunlight daily.

We live in a world where many of us constantly eat—even when we’re not hungry. Fight the need to feed. By eating slightly under maintenance at all times, you help to stop fat gains from creeping on. That way, if you happen to have a day where you overeat, the lower calorie days you’ve had will help compensate for it.

High-intensity exercise not only provides great physical boosting benefits, but also helps combat stress by releasing feel-good endorphins in the body. At least 20-30 minutes of high-intensity exercise three times per week should produce optimal results.

When it comes to hydration, think quality not just quantity. Stay hydrated with the right beverages. Choose clear water more regularly. It’s the best way to detoxify your system and make sure you cleanse waste from the body. Really can’t stand the taste of plain old H2O? Squeeze in a bit of fresh lemon. Aim for at least 8 glasses daily.

How you start your day sets the tone for everything that follows. Kick things off the right way with a balanced meal which will help keep your blood sugar levels stabilized throughout the morning. Ideally, breakfast should blend of all three macronutrients—proteins, carbohydrates, and dietary fats.

Loaded with antioxidants, fiber, and vitamins, berries are among the healthiest fruits you can consume. Blueberries and raspberries are particularly packed with free radical fighters, but any berry can make a great addition to your daily diet plan. Try adding them to your morning smoothie, mixing them in as part of a seasonal fruit salad, or eating them whole as a mid-morning snack.

Eat the (Natural) Rainbow – A diet that’s rich in colorful, nutrient-dense fruits and vegetables helps ensure that you take in a full spectrum of vitamins and minerals.

Eat Carbs Low On The Glycemic Index – A diet rich in foods with a low glycemic index is one of the best ways to promote a lower risk of heart disease. Focus on adding plenty of fresh fruits, vegetables, whole grains, beans, lentils, and nuts into your diet rather than refined carbohydrate choices.

Olive oil is light tasting and versatile, making it a win-win. It’s packed with monounsaturated fatty acids and antioxidants that may help lower your risk of cancer and heart disease. Diets rich in olive oil help increase life expectancy when combined with plenty of fresh fish, produce, and the absence of processed grains.

Ditch the “Forever” Diet – When you diet, your metabolism slows down to some degree. The longer you diet, the greater the slowdown. Never stay on a diet for longer than 6-8 weeks at a time.

Artichoke is an excellent liver detoxifier and also stimulates liver cell regeneration and also is a diuretic.

Alfalfa heals ulcers and is good for colon disorder, anaemia, hemorrhaging and arthritis. It also alkalizes and detoxifies the body.

Taking pure health chamomile tea is a remedy for coffee addiction with symptoms of irritability, sensitivity and headaches.

If you have cracks at each corner of the mouth, it means you are vitamin B deficient. Take Winnies nettle health drink every day, a glass of carrot juice and spiruna every day. Eat plenty of dark green veges like parsley and wheat germ.

Foul smelling stools are a sign of poor digestion or you are toxic and your gut is overly acidic. Eat foods like cucumber, carrots, celery. Eat whole foods and grains like Winnie’s Brown rice, arrow roots, and potatoes and take chamomile tea which will aid in digestion.

Take wheatgrass juice since its rich in high megahertz, it will give the body extra natural energy to rejuvenate and cleanse thus keeping the body at the highest standards of natural health.

Always eat breakfast. Missing it will call cause your metabolism to slow down and you’ll end up craving snacks later.

Plan your meals for the week ahead and the ingredients you need so that you can enjoy exciting, health variety every day.

Take wheatgrass juice every morning preferably on an empty stomach. This will help repair your body cells, hence looking young and give you extra energy for the day.

Drink at least six glasses of water per day.

Wheat germ is an excellent source of vitamin E. In certain cases, miscarriage can be prevented if the pregnant woman eats wheat germ on a regular basis.

Instead of eating, just once or twice each day, spread your calorie intake out so that you are eating 5-6 meals a day. This will ensure constant energy levels.

Control cravings and firm up your muscles by having diets rich in protein. Protein fools your brain into thinking your stomach is full thereby helping you to avoid over-eating.

Fat is vital to your health and eating more of good fat (unsaturated fats) helps your body burn faster.

A nutritionally balanced lunch that contains some wholegrain carbohydrates for energy; lean protein for fullness and plenty of salad and vegetables will also help to keep you full throughout the afternoon and less likely to be tempted by sugary treats late in the day.

Kids love bright colors! Decorate their plate with colorful organic fruits and veggies which are filled with valuable nutrients. How do you decorate your child’s plate?

Eat more veggies, fruits, whole grains, legumes, nuts and calcium-rich foods. Avoid artificial or processed foods.

Type 2 diabetes is largely caused by lifestyle choices like diet and exercise. Most people consume too many foods with refined sweets and added sugars. This type of diet disrupts our normal blood glucose levels which provide energy to the cells.

Did you know that a glass of Wimbi Afya has three times more calcium than a glass of milk?

When you eat mindfully (eating with attention to food) you naturally slow down, eat less, and enjoy improved digestion. The first step toward becoming a mindful eater is to remove distractions

Sea salt has more mineral content than ordinary salt. It is rich with magnesium, calcium, sodium, and potassium vital to our skin’s health and function. Mix Pure sea salt with light oil or a gentle cleanser and start scrubbing your skin

As you begin each meal, pause to assess how physically hungry you are on a scale from 0 (ravenous) to 10 (overstuffed) and stop eating when you’ve reached a 7. At that point, make a gesture to signify you’re finished

Stop eating before you get full.

Cucumbers are effective at eliminating dark circles on our faces they also hydrate the skin to keep it looking fresh. Place sliced fresh cucumbers on your eyes for fifteen to twenty minutes.

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats. We have an image of fish you can use

Breakfast has also been shown to have positive effects on children’s mental performance and increase their concentration throughout the morning.

Vitamin D helps us to absorb calcium from the food we eat, and helps us maintain a healthy bone structure.

One of the easiest ways to include more fruit and veg in your diet is to blitz it up into a super-tasty smoothie!

One trick of taking water is to put water in front of you! Whether it’s a glass at your desk, a bottle when you’re out and about – if you’ve always got water to hand you’re more likely to pick it up and drink it.

Chapati Afya is whole grain wheat flour with Cinnamon. It helps to clean the intestines, give your body energy and is easily digestible.

Kids love bright colors! Decorate their plate with colorful organic fruits and veggies which are filled with valuable nutrients. How do you decorate your child’s plate?

“Honeymoon” is the result of a tradition when newlywed couples took a spoonful of honey each night in order for the woman to “bear fruit.” Studies show that honey can indeed improve fertility in both men and women.

Some benefits of lemon water, 1) Helps Digestion, Relieves Constipation, Helps Give You Clear Skin, Cleanses the Lymphatic System, Reduces Bloating, Reduces Inflammation

DID YOU KNOW? Ghee is rich in omega-3 and omega-9 fats, as well as vitamins A, D, E, and K, and numerous minerals like calcium and potassium. You can use it to make Chapati Afya or pancakes too.

When you eat mindfully (eating with attention to food) you naturally slow down, eat less, and enjoy improved digestion. The first step toward becoming a mindful eater is to remove distractions

Stop eating before you get full.

Beetroot and carrots detoxifies the body because of its presences of betaine and improves healthy liver functions

High fibre food, fermented foods, exercise are foods that improve the gut health

Eating githeri acts as a whole meal. This is because of the protein found in beans and carbohydrate found in maize

Unhealthy gut may contribute to sleep disturbance such as insomnia or poor sleep and therefore lead chronic

Food intolerance are the results of difficulty digestion certain foods

A balanced gut will have less difficulty processing food and eliminating waste

Breastfeeding helps an infant develop a healthy microbiome, which may help protect against certain health conditions later in life

Add broth, milk, or coconut milk instead of water to baby food to decrease its nutrient density

A plate of highly nutritious sweet potato are a great source of fiber vitamins and minerals

Eggs are so versatile and can be used to cook different dishes

Avoid serving older adults sugary drinks, caffeine and alcohol to keep them from becoming dehydrated.

Warning signs for stroke, Face drooping, Arm weakness, speech difficulty

Everyone get tired of eating the same things over and over again. When serving meals prepare found with different colors and texture

Food fortification is a proven, cost effective intervention for addressing micronutrients deficiency

Malnutrition refers to deficiencies, excesses or an imbalance in the nutrient and energy that a person consumes or absorbs

Eat fruits and vegetables as a snack

Adults should take at least 400g of fruits and vegetables a day

Limit consumption of sugary snacks, candies, and sugar-sweetened beverages

Recommended amount of sugar should be equivalent to 50g or about 12 spoons for an adult

Nettle provide a dose of key nutrients and vitamins

You need to modify your fat intake to represent only 20% of the energy in the diet.

Go for a variety in your diet. It will deliver more nutrients and make you feel more satisfied

Honey as an antioxidant can help lower blood pressure

Have regular dental check ups at least twice a year as a way of managing oral management

Getting enough water every day is important for your health

Water helps maintain a regular bowel movements through intestines, and prevents constipations, indigetions and other problem of gastrointestinal tract.

Water is important in absorption and assimilation of nutrients in the body.

Mental health includes our emotions, psychological, and social well-being

The five health defense system, 1 the an diogenesis system, the regenration system, the microbiome system, the DNA protection system, the immune system,

Neem tea is rich in antioxidants, vitamin C, and minerals

Energy balls are full of nutrients and high in protein

There’s no sincere love as the love for food

Irritable Bowel Syndrome is a digestive disorder characterized by symptoms such as bloating, gas and pain in your stomach, constipation, and diarrhea.

Tomato soup helps to boost immune system and save you from viruses and common cold

Hormonal imbalances may increase your risk of obesity, diabetes, heart disease and other health problem

Sunflower seeds are excellent sources of vitamin E and zinc

Plain water has zero calories, it can also help with managing body weight and reducing caloric intake which is substituted for drinks with calories like

Sunflower seeds are excellent sources of vitamin E and zinc regular soda

Walnuts and almonds are also rich in Omega 3fatty acids and vitamin E that boost one’s eye health

Brow rice is a rich source of dietary fiber which reduce your risk of death from heart disease

Flaxseeds oils are super supplements that contain Omega-3 fatty acids

Sweet potato aids in digestion, and helps improve gut health because they are good sources of both soluble and insoluble fiber

Give your child a variety of foods

Nitrates in the juice help lower blood pressure which in turn has an effect on people with type 2 diabetes

Beetroots can be juiced, used in salads or made into a soup

Instead of opening a packet of potato chips, salted nuts and other junk that is high in sugar, salt and fat, we recommend you to munch on raw nuts, fresh fruits or berries which hold essential vitamins and minerals.

Healthy Breakfast is the most important meal of the day. If you end up skipping breakfast then you will get hungry long before lunch and will start snacking on foods that are high in fat and sugar, but low in vitamins

Vitamins C and E are primary antioxidants in the cellular membranes of the eye. Zinc supports healthy immune function. Vitamin E are foods high in fat, such as oils and nuts, Vitamin C is primarily in fruits and vegetables—some of the best sources are citrus, bell peppers, dark leafy greens, kiwi, broccoli and strawberries

An avocado a day keeps the doctor away. Avocados help lower the amount of LDL (bad cholesterol) which is a culprit for stroke and heart attack

The Mediterranean diet is not only ideal for diabetics, hypertensives and those managing their weight but also women suffering from Poly Cystic Ovarian Syndrome (PCOS)

Eating a balanced diet that is well-diversified provides all the right nutrients needed by the body to help in normal functioning and boosting immunity

Managing one’s physical and emotional health is necessary for improving the Quality of Life as well as the immunity among HIV positive clients

Staying hydrated is important for good health. Drink zero- or low-calorie beverages, such as water or health drinks tea.

Keep track of your food intake by writing down what you eat and drink every day. This record will help you assess your diet. You’ll see if you need to eat more or less from certain food groups.

It is advisable to go for checkups; many diseases don’t show up in terms of symptoms until it is too late. Blood tests for blood sugar, vitamins, and minerals, along with urine tests are standard tests you can take. More elaborate tests like mammograms (for women), PAP smear (for women), colonoscopy, e.t.c

Have healthy snacks readily available so that you can get a munch and stop when you have your fill. Stay away from cookies and candy bars.

Did you know that egg protein has just the right amount of essential amino acids needed by humans to build tissues

Eat more vegetables and fruits, go for color and variety dark green, yellow, orange and red

Did you know that milk isn’t the only or even the best source of calcium

Including protein in every meal can help balance blood sugar

Beans and pulses also contain beneficial fiber, vitamins and minerals

Give baby a small spoon to encourage self feeding even while you continue to give most of the food

Encourage the baby to drink water from a cup

As a pregnant mother check with your doctor or midwife before taking any over the counter medications

90% of lung cancer diagnosis are in people who smoke

Using herbs and spices in cooking can liven up a meal and have additional health benefits

Fried foods, vegetable oils and margarine are all high in saturated and transfat. Healthier alternatives included baked or grilled foods, olive oils and ghee

Avoid foods that are high in calories or carbs without providing any nutritional value

Lemon, ginger and honey is loaded with antibiotics that help in purifying the blood, boosting collagen and making your skin look radiant

As we grow older our bodies do not require more calories, eat food that are high in nutritional value without the extra calories.

Avoid coffee and alcohol late afternoon and early evening

Vitamin C is a heart protective and can reduce the risk of developing high blood pressure

Vitamin C is a heart protective and can reduce the risk of developing hypertention

Avoid coffee and alcohol late afternoon and early evening

Fish is rich in calcium and phosphorous and a great source of minerals such as Iron, zinc, iodine, magnesium and potassium

Plain water has zero calories, it can also help with managing body weight and reducing caloric intake which is substituted for drinks with calories like regular soda

Sunflower seeds are excellent sources of vitamin E and zinc

Brow rice is a rich source of dietary fiber which reduce your risk of death from heart disease

Walnuts and almonds are also rich in Omega 3fatty acids and vitamin E that boost one’s eye health

Sweet potato aids in digestion, and helps improve gut health because they are good sources of both soluble and insoluble fiber

Flaxseeds oils are super supplements that contain Omega-3 fatty acids

Did you know? Pumpkin contains 3g of fiber which is key for weight loss

Nitrates in the juice help lower blood pressure which in turn has an effect on people with type 2 diabetes

Breakfast has also been shown to have positive effects on children’s mental performance and increase their concentration throughout the morning.

Vitamin D helps us to absorb calcium from the food we eat, and helps us maintain a healthy bone structure.

One of the easiest ways to include more fruit and veg in your diet is to blitz it up into a super-tasty smoothie!

Chapati Afya is whole grain wheat flour with Cinnamon. It helps to clean the intestines, give your body energy and is easily digestible.

A study found that eating raw garlic helped fight infections. Heat destroys these properties, so eat yours raw, blend it with other vegetables or wash it down with fruit juice.

Get your daily calcium by taking a cup of Wimbi Afya porridge. It’ll keep your bones strong. Remember that your bone density declines after the age of 30.

Hot, spicy foods containing chilies or cayenne pepper trigger endorphins, the feel-good hormones. Endorphins have a powerful, almost narcotic, effect and make you feel good after exercising.

Tomato is a superstar in the fruit and veggie category. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C.

Folic acid should be taken regularly by all pregnant mums and people with a low immunity to disease. Folic acid prevents spina bifida in unborn babies and can play a role in cancer prevention. It is found in green leafy vegetables, liver, fruit and bran.

Our body needs time to rejuvenate and to detoxify, and the best time for this process is sleeping which helps our inner cells work in harmony to strengthen our immune system and circulate vibrant energy throughout our body.

Always try to eat fresh lukewarm food and in limited quantities. Food should be taken at least 2 to 3 hours before bedtime, as it helps in ensuring proper digestion and a sound sleep.

Buying fresh-cut versions at the grocery may shortchange you a little on nutrients. After a few days in the fridge, cubed pineapple loses 10 percent of its vitamin C and 25 percent of its antioxidants when compared with whole fruit sliced the same day it’s eaten.

Choose to eat more plant sources of protein, such as beans, nuts, and grains, to help you bypass unhealthy fats predominant in animal sources. Enjoying a wide variety of vegetables and eating beans and grains helps you get a full complement of amino acids over the course of a week.

Take 3 to 4 hours on a day that you have some extra time to cook 4-5 healthy meals for the week. Store those meals in the refrigerator so that you and your family can just reheat, eat and go. Preparing meals in advance takes the stress away from healthy eating.

Choose whole grains, beans and fish over highly processed foods. Learn to always move more and sit less!

When going to parties don’t starve yourself before getting there. Rather, eat a small meal or snack so you aren’t tempted to overeat.

Zinc (spinach, watermelon seeds, and pumpkin seeds) is needed to covert vitamin A into its active form in order to maintain proper vision. Adequate intake of foods high in zinc can help improve night vision and symptoms of age-related macular degeneration, a leading cause of blindness

Spice up your plate. Turmeric, cumin, coriander, fennel, cardamom — these and other spices used in cooking add not only aroma and flavor, but also healing goodness to your food

High fibre food, fermented foods, exercise are foods that improve the gut health

Nutrition is the biochemical and physiological process by which an organism uses food to support its life

Unhealthy gut may contribute to sleep disturbance such as insomnia or poor sleep and therefore lead chronic

Food intolerance are the results of difficulty digestion certain foods

Breastfeeding helps an infant develop a healthy microbiome, which may help protect against certain health conditions later in life

A balanced gut will have less difficulty processing food and eliminating waste

Add broth, milk or coconut milk instead of water to baby’s food to increase its nutrient density

A plate of highly nutritious sweet potato are a great source of fiber vitamins and minerals

Eggs are so versatile and can be used to cook different dishes

Medication is one of the leading causes of nutrient deficiency, depleting specific vitamins, minerals and other things like good bacteria which we really

Artificial Flavors have hijacked taste buds making us crave more sugary flovours that healthy vegetables need for optimal health

Eliminating processed carbs and refined sugar from your diet for 10 days helps the body to reset to its natural taste buds

When your body is used to eating food rich in nutrients it will always guide you on the what to crave

Gherlin is also reffered to hunger hormone and it is responsible for food intake

Always wash fresh produce when eating them raw

Aloe vera contains several enzymes known to help in the breakdown of sugars and fat to keep your digestion running smoothly

Eating sugary foods makes you full and staffed easly and after a few hours you will be craving for the same sugary foods

When you eat less nutrient than the body requires the body will always force us to eat more

Chia seeds are rich in calcium that are essential for healthy bones

Chia seeds may be tiny but are rich in fiber that keep the digestive system healthy

Milk is a versatile ingriedient that can be added to your diet in a number of ways. Try adding it to smoothies or your norning oatmeal

Healthy eating can also help children develop a higher level of self-discipline

The good food choices inspire more discipline choices when it comes to things beyond eating

Do not microwave in plastic container, expert recommend heating food in glass or ceramic containers that microwaves safe.

Adolescent girls are always at risk of complication during pregnancy. This is because they are young and still need more nutritional needs

Beetroots can be juiced, used in salads or made into a soup

Eating more fruits and vegetables help in boosting your immune system

Nettle has been a staple in herbal medicine since ancient times. It offers a variety of vitamins, minerals, fatty acids, amino acids, polyphenols and pigments many of which also act as antioxidants inside your body

Nettle may help suppress inflammation, which in turn could aid inflammatory conditions, including arthritis

Nettle may help lower blood pressure by allowing your blood vessels to relax and reducing the force of your hearts contraction.

Nettle is a very versatile. It can be cooked in stews and soups, brewed as an herbal tea, applied as n ointment and taken as a supplement

You can get enough fiber in your diet by eating whole grains, vegetables, beans and pulses

Being aware of portions sizes can help people manage their weight and diet

Give your body rest by fasting. Intermittent fasting may improve blood pressure, cholesterol level and heart health

Use extra virgin oil, it has healthy benefit to the heart and weight

Eat your greens, dark leafy vegetables are a great source of vitamins, minerals and antioxidants

A person can include olive oil in their diet by adding it to salads or vegetables

Cheese is a great source of calcium, fat and protein.it contain high amount of vitamins ,zinc and phosphorous

Millet is rich in dietary fiber both soluble and insoluble

Eggs are also a weight loss friendly food, they are very fulfilling and high in protein which is the most important nutrient for weight loss

During pregnancy nutritional needs are increased to meet physiological requirement, sustain fetal growth and development and protect the health of the mother while breastfeeding

Reduce chronic inflammation (has been linked to heart disease, diabetes, and cancer) by filling your plate with sulfur-rich foods, such as onions, garlic, broccoli, kale, cabbage and cauliflower

Dehydration can have a negative impact on your mood and energy levels. Drink enough water to ensure you’re always at your best

To manage the symptoms as well as prevent hemorrhoids, consuming a diet rich in both soluble and insoluble fiber is highly recommended

Consider consuming organic foods as they have no chemicals and preservatives that can be detrimental to our health status

Besides having a sedentary lifestyle, poor dietary choices, hormonal imbalance, and poor sleeping habits are among the causes of low metabolic rate

Getting your diet right is paramount in managing one’s mood and mental health. This is because the greatest concentration of serotonin, which is involved in mood control, depression and aggression, is found in your intestines and not your brains

People over 60 years, with high blood pressure, obesity, cardiovascular disease and those believed to have kidney damage should have regular kidney function tests to help with early treatment and management

Nuts are healthy as they contain the good fats but one should check their portions as they are high in calories

An avocado a day keeps the doctor away. Avocados help lower the amount of LDL (bad cholesterol) which is a culprit for stroke and heart attack

You must have already heard this enough and we can’t emphasize it any more for you. Fruits and vegetables are a powerhouse of nutrition and are nature’s direct source of essential vitamins and minerals. Always include them in your meals

Vitamins C and E are primary antioxidants in the cellular membranes of the eye. Zinc supports healthy immune function. vitamin E are foods high in fat, such as oils and nuts, Vitamin C is primarily in fruits and vegetables—some of the best sources are citrus, bell peppers, dark leafy greens, kiwi, broccoli and strawberries

Avoid sugar, manage stress, use healthy fats and having high-quality sleep to of manage hormonal imbalance

The Mediterranean diet is ideal for diabetics, hypertensives and those managing their weight and women suffering from Poly Cystic Ovarian Syndrome (PCOS)

Cooking a homemade meal promotes healthy eating as well as food safety

A healthy diet contributes to a healthy weight, prevention of non-communicable diseases and also contributes to reproductive health. A heart-friendly diet contributes to better sperm quality in men

If you don’t know how to cook, you can learn cooking. Cooking your own food gives you control over what goes into your food, so you can choose healthy ingredients in your food

If you eat too much or oily food stuff at dinner, you will get heart burns when you sleep at night. It is painful to sleep if you get heart burns, so please avoid eating too much or oily food to have a sound sleep

Keep yeast infections at bay with a glass of yoghurt or maziwa mala. This is because the probiotics present help keep bad bacteria off

For persistent Urinary Tract Infections (UTIs), have a glass of cranberry juice as it is loaded with antibiotic properties

To make eating time for the little one fun and a period to look forward to, ensure that the meal is colourful as a result of mixed fruits and vegetables or that the fruits and vegetables take up different shapes

Tomatoes lower risk of prostate cancer while onions increase the good cholesterol levels in the blood hence maintaining a healthy heart. Why not have your well-prepared kachumbari every so often?

Increase your intake of potassium through eating potassium packed foods such as bananas to reduce risk of high blood pressure.

Pay close attention to labels more so the nutrition information and ingredients, for you to make an informed decision based on your health status and condition.

Once a woman is of reproductive age (15-49), it is important for her to maintain healthy eating habits in order to ensure a healthier generation and in turn reduce the disease burden.

For a healthy heart, a Mediterranean diet is highly recommended. The diet consists of whole grain cereals and flours, increasing intake of fruits and vegetables and maintaining intake of white meat to at least 3 times in a week

Daily intake of raisins along with the water (soaked for one night) for 45 to 60 days can treat anaemia

Copper and iron are essential for the new blood cell formation. One cup of amaranth contains 82 percent of the recommended value for iron and 51 percent for copper. A deficiency in iron can lead to anemia.

Egg protein is the gold standard of protein in food, and eggs are nutritional powerhouses, containing almost every essential vitamin and mineral needed by humans.

Chapati Afya is high in vitamin and minerals making it highly nutritious since it is enriched with numerous grains. Whole grain with bran, germ and endosperm. This helps stimulate the liver and cleanses of toxins. Excellent source of fiber improving the bowel movement and an excellent intestinal cleanser thus keeping off constipation. Ideal for all including diabetics.

Nuts and dry fruits are not just a healthy snack but have several benefits on your health, hair, skin and even nails. Snack on them every day. Here’s a list of dry fruits and nuts you must eat every day.

Neem has natural anti-oxidant properties that can protect the liver, kidneys and vital organ of our body.

Begin your day with a glass of honey and lime juice mixed with lukewarm water. It is a great remedy for constipation and weight loss and helps detox the body too.

Always opt for fruits with rich water content like as Watermelon, Muskmelon, Apple, Papaya, Orange, Berries

A single chillie pepper also contains a full day’s supply of beta carotene (which is great for maintaining healthy skin, hair and nails) and twice your recommended daily allowance of vitamin C – an essential antioxidant that helps to battle toxins and foreign bodies in the blood stream.

Each tiny bean is packed with nutrients, including protein and fiber, while remaining low in calories and full of slow-release energy. This means you’ll feel fuller, while the high protein content will help firm up your muscles and keep you toned. Swap out burgers for burritos, and beef chillie for bean chill.

Get your daily calcium by taking a cup of Wimbi Afya porridge. It’ll keep your bones strong. Remember that your bone density declines after the age of 30.

A study found that eating raw garlic helped fight infections. Heat destroys these properties, so eat yours raw, blend it with other vegetables or wash it down with fruit juice.

Pregnant women should limit their intake of liver to at least twice a month. This is because liver is the storage of Vitamin A and in case may lead to birth defects of the feotus or even death.

Boost your iron intake by eating dates. This will help reduce symptoms brought about by iron deficiency such as dizziness, fatigue and brittle nails

Disease cannot thrive in an alkaline environment, and a handy tonic to ensure your body is alkaline, is making a glass of wheatgrass health drink, at least once a day. This simple remedy has been shown to help prevent cancer.

Once a woman conceives, it is good for her to maintain a healthy and balanced diet, visit the hospital and also start IFAS supplementation. This is to ensure the optimal growth and development of the foetus and to avoid any birth defects

Some of the clean eating snacks are; Pistachios, Almonds, grapes, cashew nuts, bananas with peanut, grape fruit, avocados, peach, dark organic chocolate.

Avoid heating olive oil and other oils – use them to flavor food after cooking. Choose oils high in monounsaturates and low in polyunsaturates.

You can increase you iron intake by taking a cup of Hibiscus health drink each day. Use one of the images available for hibiscus.

Avoid alcohol, talking on cell-phone and speeding while driving. Do not ride a bike without wearing a helmet. Stunting on a bike can put your life in danger. Avoid driving in a bad weather. These are very risky and bad habits and can affect your healthy living lifestyle.

Despite being high in good fats, nuts are incredibly nutritious and healthy. They’re loaded with magnesium, vitamin E, fiber, and various other nutrients

Processed junk food is incredibly unhealthy. These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people

Being well-hydrated is important for overall health. Herbs such as mint, chopped fruit, and lemon slices can all be used to make water more interesting. Remember that store-bought flavored waters often have added sugar and should, therefore, be avoided.

The optimal time to drink water is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44%

If you’re unable to get adequate sun exposure, Vitamin D supplements are a good alternative. They improve bone health, increase strength, reduced symptoms of depression, lower risk of cancer.

In the case of ulcers, acidic foods should be minimized or avoided to avoid triggering the ulcers

To reduce Iron Deficiency Anaemia, drinking tea or coffee should be done an hour before or after meals to avoid reducing the bioavailability of iron

Clients with low thyroid function should consider consuming a diet that is rich in Iodine, Selenium, and Zinc to improve the functionality of the thyroid gland

Flatulence as a result of the foods consumed can be reduced by finding appropriate ways of reducing the antinutrient causing flatulence i.e. through soaking the legumes and in extreme cases, the foods can be avoided

Foods rich in antioxidants boost your metabolism and improve blood circulation that is necessary for a healthy hair scalp

Drinking plenty of fluid will help your kidneys function properly. Your urine should be straw-coloured. If it’s any darker it may be a sign of dehydration.

As much as possible eat freshly prepared food. Reheating and refrigerating tends to lose the taste and nourishment.

Reduce your complex carbohydrates like pasta and rice and try something new like lentil, chickpea pasta or quinoa which have higher protein content and will help you feel full for longer.

Fiber found in pulses, grains, cereals, brown bread, brown rice, buckwheat and whole meal pasta, fresh fruit and vegetables should make up 80 per cent of our food. The fiber’s texture helps move food through the digestive system more quickly than some other foods.

Chewing food in your mouth, rather than gulping it down, allows saliva to mix in with your food. Saliva turns food more alkaline which makes it less toxic, preventing a buildup of acid which can cause inflammation in the gut.

Vitamin B12 keeps nerve and blood cells healthy. Vitamin B12 mostly comes from meat, fish and dairy foods, so vegans may consider taking a supplement to be sure to get enough of it. Cut the sugary cereal breakfasts & opt for protein. ‘This may be hard to start with – you may feel low on energy but remember you are providing your body with energy from fats instead of carbs. Without carbs in your body, you will use the fats and protein stores as energy which will be burning calories and unwanted fat’.

To make your food more interesting and nutritious use herbs and spices. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits.

Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body instead of depriving it. Weight loss should follow as you transition to whole, nutritious foods.

Good nutrition doesn’t come in a pill. Try eating a variety of foods instead. Your body benefits most from healthy whole foods. Only take vitamins that your doctor prescribes.

High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire to snack late at night

To avoid impulsive buying, plan your shopping with a budget and a list of what you need to buy and stick to it! If you don’t buy unhealthy foods, you won’t eat them.

Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals.

Cut the sugary cereal breakfasts & opt for protein. ‘This may be hard to start with – you may feel low on energy but remember you are providing your body with energy from fats instead of carbs. Without carbs in your body, you will use the fats and protein stores as energy which will be burning calories and unwanted fat’.

For clients with chronic renal disease, you must reduce your intake of proteins and potassium through the food consumed

Ensuring an adequate fluid intake and consumption of fiber-rich foods are important in managing constipation among children with Down Syndrome

Strictly follow the doctor’s instructions on how you should take your medication to minimize cases of food-drug interaction. For example, dairy products do not go hand in hand with antibiotics the same as iron tablets

Foods such as beans are not complete proteins as they lack one or more essential proteins. These can be complemented by foods such as rice or maize.

Food rich in fiber in the morning means less hunger late in the afternoon when you’re most likely to feel tired and crave sugar (oats, fruits, boiled maize will do).

Foods such as beans are not complete proteins as they lack one or more essential proteins. These can be complemented by foods such as rice or maize.

Poop should be smooth and S-shaped, like your colon. If it comes out too lumpy or drops into the bowl like marbles, you’re constipated. Increase your fibre and water intake.

Eat nine fistfuls of colorful fruits and vegetables each day and you’ll reap the benefits without having to give up other foods.

Hormonal balance is connected to the food we eat, exercises we indulge in, toxins we absorb, the weight we bear, and the stress levels we put up with. When there is too much or too little of a hormone that is defined as hormonal imbalance.

The adage, an apple a day keeps the doctor away, holds. If you eat an apple a few minutes before lunch, you’ll consume 187 fewer calories during that meal.

Plan to eat a healthy snack or meal within 45 minutes of completing your workout, to help replenish muscle energy stores and start the recovery process.

Dark chocolate contains an active ingredient known as L-arginine HCL. This helps in increasing the semen volume and raises sperm count. Eating dark chocolate can help men in having better orgasms.

Scientists have known for a while now that both fasting and gut health can boost your immune system, protecting you from illness and helping you recover faster when you do get sick.

Vegetables are a great source of fat-soluble vitamins A, D, E, and K. For these vitamins to be easily absorbed, there must be some fat present.

As soon as you wake up, drink a glass of warm water with fresh lemon squeezed in. it will provide you with hydrating electrolytes in form of potassium, calcium and magnesium

Make room for veggies, at meals and parties don’t ignore fruits and vegetables. They make great great snacks and even better side or main dishes. Unless they are slathered with creamy sauces or butter

A good fresh vegetable salad may be a great way to balance your calorie intake

While many popsicles are low in calories they can’t be considered a nutritious snack if made from a fruit smoothie

Stinging nettle offers a variety of vitamins, minerals, fatty acids, amino acids, polyphenols and pigments many which also act as antioxidants inside your body

Did you know whole grain contain all these parts of the grain bran, endosperm, germ. Whole grain deliver a variety of important nutrient, including vitamins, minerals, protein, fiber and other healthy plant compound

Pick healthy snacks, healthy snacks between meals keep you full and energetic and reduce cravings.

Don’t skip meals, if you miss a meal. You’ll either end up overeating at your next meal or develop a yearning for fatty, sugary items

Drink in moderation, alcohol is a source of empty calories and is known in increasing hunger

Eat a salad with each meals, during holidays we concentrate more on expensive meals and we forget how far a good fresh vegetable salad may be a great way to balance your calorie intake.

Pick healthy alternatives in a buffet set up e.g. whole wheat chapati over white refined chapati

Foods main purpose in our life is to fuel your body with energy

If you don’t know how to cook, you can learn cooking. Cooking your own food gives you control over what goes into your food, so you can choose healthy ingredients in your food

Drinking 2-3 liters of water everyday contributes to a healthy living as it relieves fatigue, improves mood, treats headaches and migraines, helps in digestion and constipation, helps in weight loss and flushes out toxins

While it’s acceptable to indulge in alcohol occasionally, daily consumption of alcohol can cause some major health issues including liver cirrhosis. So do enjoy your glass but make sure you don’t spill it all over your health.

Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.

Ghee is rich in omega-3 and omega-9 fats, as well as vitamins A, D, E, and K, and numerous minerals like calcium and potassium. You can use it to make Chapati Afya or pancakes too.

A plant based diet assures one of getting the most antioxidants, fiber, vitamins and mineral with the list amount of calories.

“Let food be your medicine or medicine will be your food”

Drink eight glasses of water per day. You can also enjoy hot and cold contrast showers. The cold stimulates the immune system and the hot baths open the pores and eliminate toxins

Put some fruits in a basket and place it on the kitchen counter, store healthy snacks at eye level in your pantry and stock up your fridge with small batches of cooked whole grains and fresh fruits and vegetables

“Go plant based” Eating a wide variety of fruits, vegetables, grains, and nuts will help prevent many diseases

Vitamin D is essential for bone health. It helps increase the absorption of calcium from the stomach, regulates the amount of calcium in the blood and strengthens the skeleton.

For some guilt-free indulgence, use whole grain flour in your baking recipes. Whole grain flour includes the bran and the germ which make it more nutritious than its refined counterpart.

Take in some Sunlight which prevents rickets and helps prevent and reverse osteoporosis.

Commit to adding veggies to your lunch and dinner and fruit to your snack,

Other than the obvious risk of Type 2 diabetes and obesity, consuming sugary beverages can also cause liver damage, premature aging and anxiety.

When you get hungry, you’re more likely to eat the first thing you see on the counter or in the cupboard. Keep healthy food in easily accessible and visible places in your home and workplace

Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.

Don’t Drink Your Calories; If you cut back on booze, sodas, and juices by just 25 percent per week, you’ll shave off loads of empty calories that cause weight gain

Water increases your metabolism. Add fresh lemon juice, which has enzymes that cleanse and creates an alkaline condition in the body. Try a cup of hot lemon water to detoxify and cleanse the liver and kidneys first thing in the morning with 1 cup fresh water and juice form half a lemon. Sweeten with honey,

Meal prepping is the new kitchen hack, especially when you have guests coming during this Christmas holiday. It will help you save money, and give you time to get to catch up with your visitors and enjoy their company.

Meal preping is the practice of preparing the key elements of a dish (boiling cereals, roasted veggies, boiled or bake protein) or even the entire recipe before you plan to eat it. This smart meal planning method gives you a head start on the week, often leading to faster, healthier, stress-free eating

In addition to high-quality protein, vitamins and minerals, fish is a great source of healthy fats such as docosahexaenoic acid (DHA) that are essential for a child’s developing brain, nervous system and vision.

Fortified flour is a regular flour that contain added micronutrients to improve its nutritional quality.

Chicken is a good source of lean protein

Wheatgrass is prepared from the freshly sprouted leaves of the common wheat plant

Wheatgrass is a super fertility food and a great source of vitamin A,C,E and K.

Antioxidants are compounds that fight free radicals to prevent cell damage and reduce oxidative stress

If you are trying to conceive it is crucial to get enough folic and wheatgrass is an effective way to achieve this

High levels of chlorophyll in wheatgrass help reduce inflammation, improve cell structure, and reduce the effects of toxins in the body.

The amino acid found in eggs can help improve your reflexes

Although it only takes you a few minutes to eat a meal, it takes your body hours to completely digest the food

Reduce chronic inflammation (has been linked to heart disease, diabetes, and cancer) by filling your plate with sulfur-rich foods, such as onions, garlic, broccoli, kale, cabbage and cauliflower

The spinal disc core is comprised of a large volume of water therefore dehydration could lead to back pain

Women below the age of 50 need twice the amount of iron per day as men of the same age

Food habits that increase blood sugar spikes include; simple sugars, artificial sweeteners, energy drinks, caffenated drinks, and skippping breakfast.

Blood sugar spikes symptoms; mild spikes can make you thirsty, urinate more, and increased fatigue. High blurred vision, dizziness, extreme thirst or extreme fatigue.

Food higher on the GI (GLYCEMIC INDEX) are digested quicker, resulting in quicker spikes. This are normally processed foods

Foods lower in GI are absorbed and digested slowly leading to a more even release of blood sugar. Mostly whole grain foods and complex carbohydrates

Hydration and sleep are two ways to help regulate glucose levels

Eating eggs consistently leads to elevated levels of HDL ( the ‘good’) cholesterol, which is linked to a lower risk of many diseases

Eggs are healthy, good for you, and very versatile when it comes to finding delicious ways o eat them.

Eating eggs suppresses the hunger hormone (gherlin), leaving you more satisfies throughout the day

Eating eggs causes stable blood glucose and insulin response

Eggs are nutritionally-packed food

Eggs contain vitamin A, which is essential to eye health. This is crucial to point out because vitamin A deficiency is the most common cause of blindness in children.

Vitamin D higher in the eggs of free range chicken because they have more access to sunlight

Store eggs in the fridge for up to a month

Eggs are filling and are nutrient -dense

Neem contains chemicals that might help reduce blood sugar levels, heal ulcers in the digestive tract, prevent pregnancy, kill bacteria. And prevent plaque from forming in the mouth

Oral health: Neem has natural antibacterial and antifungal properties. Chewing neem twigs or using neem-based toothpaste can help promote oral hygiene, reduce plaque formation, and combat gum diseases.

Skin care: Neem is known for its skin-soothing and anti-inflammatory properties. Applying neem oil or neem-based creams can help alleviate skin conditions like acne, eczema, and psoriasis

Hair care: Neem can be beneficial for maintaining healthy hair. Using neem oil or neem-based shampoos can help with dandruff, scalp irritation, and promoting overall hair health.

Immune support: Neem contains antioxidants and bioactive compounds that may help support the immune system, protecting the body from infections and diseases.

Blood sugar regulation: Some studies suggest that neem may help lower blood sugar levels, which can be beneficial for people with diabetes. However, it is essential to consult a healthcare professional before using neem for this purpose.

Small yet consistent changes compound over time, leading to significant improvements in your well-being.

Did you know? Losing as little as 2%of your body’s water content can significally impair your physical performance

Benefits of taking water; Keep a normal temperature, lubricate and cushion joints, protect your spinal cord and other sensitive tissues, helps in getting rid of waste through urination

Why your body needs more water; in hot climates, running a fever, more physically active personal, and having diarrhea or vomitting

Tips to drink more water; Carry a water bottle with you and refill it throughout the day, choose water over sugary drinks, serve water during meals, add a wedge of lemon to your water to make it more palatable, opt for water when eating out.

Bakers often appreciate millet flour’s light texture, and most find that it leads a certain sweet and nutty flavor to breads and other foods

Millet resembles wheat in both appreance and texture, but it is entirely gluten-free, which makes it popular with people who are avoiding gluten for medical or other reason.

Whole grain kernel have three parts: 1 Bran tid id the hard outer shell which cotains fiber, minerals, an antioxidants. 2 Endosperm the middle layer of the grain is mostly made up of carbs. 3 Germ this inner layer has vitamins, minerals, protein, and plants compounds

Fiber and magnesium are two nutrients in whole grains that help lower your risk of type 2 diabetes.

Digestive health: Neem leaves and neem extract have been traditionally used to support digestive health and aid in the treatment of gastrointestinal issues.

Antioxidant effects: Neem is rich in antioxidants, which help neutralize harmful free radicals in the body and protect against oxidative stress.

Anti-inflammatory properties: Neem’s anti-inflammatory properties may be beneficial in reducing inflammation associated with various health conditions.

Take time to visit the washroom, when poop sits in your colon, it becomes drier and harder, and that can plug you up, which causes pain

Learn to sit up straight, when you move from poor posture to good posture; you increase levels of energizing hormones as well as feel-good serotonin, plus you decrease the stress hormone.

To avoid over eating, eat only when you’re hungry. Do not eat because you are bored, tired, or stressed. Instead, create other habits. For example, take a walk, play a game, read a book, or call a friend.

Sesame seeds are a good source of fiber

Sesame seeds is the nutritional source of plant protein

Sesame seeds may fight inflammation. Long term , low level inflammation may play a role in many chronic conditions, including obesity and cancer, as well as heart and kidney disease

Eating whole grain regularly could help lower inflammation, a key factor in many chronic diseases.

There are many ways to work whole grain into your. Replacing refined grains with whole grains is a good place to start

Eggplants are high in fibre and low in calories, making them an excellent addition to any weight loss

It is rich in polyphenols, which may help cells do a better job of processing sugar if you have diabetes

Egg plant is high in antioxidants like the A and C vitamins, which help protect your cell against damage

Tomatoes contains a huge amount of calcium and vitamin K. both of this nutrients help in strengthening bones

Tomatoes are a good way to add extra potassium to your diet

Diabetes Mellitus is classified into three major categories, type 1, type 2 and gestational diabetes

Wound healing: Neem has been used traditionally to speed up wound healing due to its antiseptic and regenerative properties.

Detoxification: Consuming neem or using neem-based supplements can aid in the detoxification process by supporting the liver’s function.

Managing skin infections: Neem’s antimicrobial properties make it effective in managing skin infections caused by bacteria, fungi, or other microorganisms.

Craft meals that encompass a variety of nutrient-dense foods, including lean proteins, whole grains, healthy fats, and vibrant fruits and veggies.

Tune in to your body’s signals of hunger and fullness. Opt for smaller plates to encourage mindful eating.

Hydration plays a key role in curbing cravings. Prioritize water, herbal teas, and water-rich foods.

Minimize intake of packaged foods laden with added sugars, unhealthy fats, and excessive sodium. These contribute to health issues.

When snacking, opt for nutrient-packed choices like nuts, seeds, yogurt, and whole fruits.Good control of your diabetes significantly reduces the risk of developing, strokes, blindness, heart diseases, kidney failure and foot complications

Good control of your diabetes prevents the above complicatins from getting worse

Blood glucose level fasting 4.-6.0mmol/l random blood glucose 4.0 to 8.5 mmol/l

Whole grains offer a complete package of health benefits, unlike refined grains, which are stripped of valuable nutrient in the refining process

Bran and fiber slow the breakdown of starch into glucose thus maintaing a steady blood sugar rather than causing sharp spikes

Fiber helps lower cholesterol as well as move waste through the digestive tract.

Boil water with 3 neem Teabags in it and use this water for hair bath, this beauty tip is very useful in clearing dandruff problems

Drink 1 or 2 glasses of water on early morning right after you wake up from bed, this ayurvedic daily routine is useful in clearing toxins and making your skin glow naturally

When veggies are overcooked, they lose their color and may lose some nutrients. Preserve their nutrients and colors by cooking them quickly with either steaming or stir-frying.

Did you know that Winnie’s Afya Mchuzi: Helps in neutralizing chemical effects in your foods, boosts immunity, contains anti-oxidants and is naturally healthy.

Scrub vegetables rather than peel them, as many nutrients are found close to the

Make a habit of drinking warm water every day, this simple tip promotes weight loss naturally

Don’t drink water with standing position, it leads to pain in knees, so always drink water in sitting position

Food habits that increase blood sugar spikes include; simple sugars, artificial sweeteners, energy drinks, caffenated drinks, and skipping breakfast.

Blood sugar spikes symptoms; mild spikes can make you thirsty, urinate more, and increased fatigue. High blurred vision, dizziness, extreme thirst or extreme fatigue.

Food higher on the GI (GLYCEMIC INDEX) are digested quicker, resulting in quicker spikes. This are normally processed foods

Foods lower in GI are absorbed and digested slowly leading to a more even release of blood sugar. Mostly whole grain foods and complex carbohydrates

Diet and exercise is the best way to flatten blood sugar spikes.

Hydration and sleep are two ways to help regulate glucose levels

Thrush- is a sign of a weak immune system. Good nutrition through a proper diet usually prevents thrush

The key to successful selfcare is to take care of yourself and try to maintain your health by practicing healthy lifestyle choices, including good nutrition.

Get the whole family together to make positive changes, help create meal plans and cook wholesome meals to share together. Choose fresh, local, organic vegetables and fruits that are in season. Find new healthy recipes to try out. Decide as a family to start eliminating one unhealthy item from the grocery list each month and stick to it.

Alcohol can not only dehydrate the body and reduce performance; it alters the way in which the body produces energy. Alcohol prevents the liver producing the maximum amount of glucose and causes the body to work from the body’s fat stores, leading to reduced intensity training sessions and poor co-ordination.

The build-up of eating meat and fatty foods over the Christmas period can lead to a build-up of acid in the body and digestive system.

Cut down on caffeine to improve liver function and keep your body hydrated. Cutting out the extra calories from your morning tea/coffee with sugar can help you lose weight.

Excess sugar in the body leads to dehydration, so try having one pint of water every time you feel hungry. If you are still hungry afterwards then it’s time to eat.

The recommended sodium intake is 5-6 grams of salt per day. This includes the salt already in your foods. (Around a teaspoon).It will be easier to control your salt intake if you prepare the food yourself with fresh ingredients.

For clients with chronic renal disease, you must reduce your intake of proteins and potassium through the food consumed

Ensuring an adequate fluid intake and consumption of fiber-rich foods are important in managing constipation among children with Down Syndrome

Tuberculosis (TB) and cancer clients in palliative care should consume a high protein and high caloric diet to avoid wasting

Don’t Drink Your Calories; If you cut back on booze, sodas, and juices by just 25 percent per week, you’ll shave off loads of empty calories that cause weight gain

The build-up of eating meat and fatty foods over the Christmas period can lead to a build-up of acid in the body and digestive system.

Cut down on caffeine to improve liver function and keep your body hydrated. Cutting out the extra calories from your morning tea/coffee with sugar can help you lose weight.

Post-Christmas, our bodies are usually very acidic thanks to all the extra sugar we have consumed. This leaves our immune system depressed and less able to deal with colds and flu. To re-alkalize your system try adding a teaspoon of Winnie’s wheatgrass powder to your morning routine

Excess sugar in the body leads to dehydration, so try having one pint of water every time you feel hungry. If you are still hungry afterwards then it’s time to eat.

Reduce your complex carbohydrates like pasta and rice and try something new like lentil, chickpea pasta or quinoa which have higher protein content and will help you feel full for longer.

Be mindful of portion sizes to avoid overeating. Use smaller plates to help control portions.

Listen to your body’s hunger and fullness cues. Stop eating when you’re satisfied.

Opt for healthier cooking methods like roasting, baking, or grilling instead of frying.

Choose whole grains over refined grains. For example, opt for brown rice instead of white rice.

Have healthy snacks available, such as cut-up veggies with hummus, fresh fruit, or a handful of nuts.

Eating a balanced diet that is well-diversified provides all the right nutrients needed by the body to help in normal functioning and boosting immunity

Start your day with greens. Have a green juice or a green smoothie made with Winnie’s Wheatgrass health drink for breakfast.

Healthy eating should be varied and delicious,” The more stimulated your palate is, the more likely you are to adhere to eating nutritious food .

When we eat, we aren’t just eating for ourselves — we are eating for the bacteria in our gut too. In order for the good bacteria to flourish, we need fermentable fiber, which is food for the good gut bacteria.

To save on cost and maintain health habits, carry a water bottle when you go out. That way, you can drink whenever you want. It saves you money and you don’t need to resort to bad alternatives like soda.

If you’re craving something sweet, consider healthier dessert options like fruit salads or yogurt with berries.

Drink plenty of water throughout the day. Sometimes, our bodies can mistake thirst for hunger.

Limit sugary drinks and alcohol. Opt for water, herbal tea, or infused water instead.

Take time to savor and enjoy each bite. Eating slowly can help you recognize when you’re full.

Fill half of your plate with colorful, non-starchy vegetables like Brussels sprouts, broccoli, carrots, and salad.

Reserve a quarter of your plate for lean protein sources such as turkey or chicken.

Prioritize self-care to manage stress during the holiday season. Stress can sometimes lead to unhealthy eating habits.

Have healthy snacks available, such as cut-up veggies with hummus, fresh fruit, or a handful of nuts.

Drink plenty of water throughout the day. Sometimes, our bodies can mistake thirst for hunger.

Positive physical health habits can help decrease your stress, lower your risk of disease , and increase your energy.

Reserve a quarter of your plate for lean protein sources such as turkey or chicken.

Prioritize self-care to manage stress during the holiday season. Stress can sometimes lead to unhealthy eating habits.

If you’re craving something sweet, consider healthier dessert options like fruit salads or yogurt with berries.

Have healthy snacks available, such as cut-up veggies with hummus, fresh fruit, or a handful of nuts.

Drink plenty of water throughout the day. Sometimes, our bodies can mistake thirst for hunger.
Limit sugary drinks and alcohol. Opt for water, herbal tea, or infused water instead.

If you’re attending a holiday party, consider eating a healthy snack beforehand to curb your appetite

Offer to bring a nutritious dish to share, ensuring there’s a healthy option available.

Take time to savor and enjoy each bite. Eating slowly can help you recognize when you’re full

Focus on the social aspect of the holiday gatherings rather than just the food
Opt for whole grains like quinoa, brown rice, and whole wheat. They offer more nutrients and fiber compared to refined grains.

Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil for heart health and overall well-being.

Fiber-rich foods like fruits, veggies, whole grains, and legumes aid digestion and promote fullness.

Choose foods and beverages with minimal added sugars, and watch for hidden sugars in sauces and processed items.

Rotate your protein sources to ensure a comprehensive nutrient intake.
During fetal development, tabacco can increase the rate of stillbirth and selected congenital malformations

While drinking water is essential, true skin hydration requires more. Incorporate products with hydrating formulas to replenish and lock in moisture

Small yet consistent changes compound over time, leading to significant improvements in your well-being.

Did you know that nutrition changes as you age? Healthy eating is important for everyone, but you may need to be more mindful of what you eat as you get older.

As you get older, your metabolism may slow down, leading to weight gain.

As you get older, your sense of taste and smell may fade

Both religion and spirituality can have a positive impact on mental health.

Githeri is made up of whole beans and maize thus making a very balaced healthy meal.

Just because you can afford something doesn’t mean you should buy it

Start contributing to your retirement as early as now

Put your money in a saving account where you can earn some interest on it
Invest your money where it can grow, especially if you’re young with time on your side, your money can really grow if you invest it correctly
If you do have extra money left after your expenses, pay them towards your debt to cut down the interest you owe and the time of your loan
Theres no processed products in githeri making it more healthy than most of the foods

Nettle provides a dose of key nutrients and vitamins

Diet can’t replace lost hormones, but eating healthy will help support the endocrine system

Eat fruits and vegetables as a snack

Adults should take atleast 400g of fruits and vegetables a day
Limit concsumption of sugary snacks, candies, and sugar-sweetened beverages

Recommended amount of sugar should be equivalent to 50g or about 12 spoons for an adult

Wheatgrass is a rich source of fiber, it can quickly give you a feeling of fullness and keep your gut clean.

Wheatgrass is used for treat indigestion, flatulence, constipation, nausea, acidity, and vomiting.

A shot of wheatgrass juice before exercise can increase blood oxygen levels. This means you can do last longer in your exercise

With its antimicrobial properties, wheatgrass help maintain oral health

The high chlorophyll content in wheatgrass is good for the treatmenr of skin diseases e.g. eczema

The healing properties of wheatgrass can be attributed toits ability to reduce inflamation, modulate your body’s immune response, and stop bleeding

Wheatgrass juice, an energizing drink, cleanses the body and help manage weight

Wheatgrass does not get digested rapidly, thus controlling over-eating and obesity
Inclusion of whetagrass in the diet may help maintain reproductive health
Wheatgrass juice may improve fertility,heal painful period, and sexual delbility

Prioritize self-care to manage stress during the holiday season. Stress can sometimes lead to unhealthy eating habits.

Neem tea is caffeine free

Neem tea help in cleansing blood by getting ridd of toxins

Neem is rich in calcium and thus good for bones
Phytochemicals and essential minerals such as magnesium, selenium and copper found in whole grains may protect against some cancers

Water helps maintaina regular bowel movements through intestines, and prevents constipations, indigetions and other problemd of gastrointestinal tract.

Water is important in absorption and assimilation of nutrients in the body.

Mental health includes our emotions, psychological, and social well-being

The five health defense system, 1 the andiogenesis system, the regeration system, the microbiome system, the DNA protection system, the immune system,

Neem tea is rich in antioxidants, vitamin C, and minerals

Irritable Bowel Syndrome is a digestive disorder characterized by symptoms such as bloating, gas and pain in your stomach, constipation, and diarrhea.

Honey as an antioxidant can help lower blood pressure

Have regular dental check ups at least twice a year as a way of managing oral management
You need to modify your fat intake to represent only 20% of the energy in the diet.

Go for a variety in your diet. It will deliver more nutrients and make you feel more satisfied

Getting enough water every day is important for your health

Energy balls are full of nutrients and high in protein

Theres no sincere love as the love for food

During fetal development, tabacco can increase the rate of stillbirth and selected congenital malformations

Tabacco leads to higher rates of cancer, as well as higher rates of death associated with diseases of the respiratory systems

Rosemary tea contains compounds that may help lower high blood suagr levels by exerting insulin-like effects and boosting the absorption of glucose into muscle cells

Compounds in rosemary tea may protect the health of your brain

Lemongrass aids in flushing out harmful toxic waste from the body as a result of its diuretic properties.
Bone broth is rich in collagen, gelatin, and minerals that can support joint health, gut health, and skin elasticity

Consuming fruits and vegetables of different colors ensures a wide range of nutrients and antioxidants
Foods like garlic, onions, and bananas contain prebiotics that feed beneficial gut bacteria
Foods like kimchi, sauerkraut, and kefir are rich in probiotics, which can improve gut health and digestion
Keep junk food out of sight

Set up automatic transfers to savings and investment accounts to ensure consistent contributions without manual intervention

Keep a detailed record of your expenses to identify patterns and areas where you can cut back, enhancing overall financial management

Identify and challenge your limiting beliefs about money

Forgive yourself for any previous bad money habits and expensive mistakes

Cancel unnecessary and unused subscriptions

Plan your meals around what you have in the house
When you overindulge, follow your healthy routine the next day.

Make healthier ingredient swaps such brown rice instead of regular rice, or honey instead of sugar.

Drinking herbal teas can help eliminate bloat, stomach aches, and constipation.

Add a source of protein to breakfast to help you stay full for longer.

Don’t eat out of the packaging to avoid over-consumption.

Our gut and the tons of bacteria that reside within it, regulate many of our bodily functions, from creating vitamins to controlling our immune system, brain function, and, of cource, our metabolism and weight.

If your gut isn’t healthy, you’re not healthy

Ensure access to clean drinking water and encourage regular hydration.

Work-life balance is important

Bring your own reusable containers

Drinkk loose leaf tea

Pack reusable cutlery

Lemograss helps to restore vital functions including digestion, excretion, and respiration

Lemongrass stimulate the mind and helps combat nervousness

Lemongrass is widely used to provide releif from nasal blockage, flu, and other respiratory such as bronchial asthma

Lemongrass uses include calming the muscles and nerves, which helps induce deep sleep

Sunflower seeds are packed with essential nutrients like vitamin E, mg, selenium, and zinc, supporting overall health and well being

Sunfloer seeds are rich in antioxidants like vitamins and selenium, which help protect cells from damage caused by free radicals and reduc inflammation in the body

The ccombination of fiber, protein, and healthy fats in sunflowers seeds helps stabilize blood suagr levels, making them a suitable snack option for individual with diabetes or insulin resistance.

Almonds and walnts, are rich in fibre, protein, and omega-3 fats. Their slow digestion process can effectively control blood sugar levels.

Meal prepping alows you to have more control over your food chices and portion sizes, making it easier to stick to ahealthy diet

Portions control is key to maintaining a healthy weight and preventing overrating

Environmental Wellness

Minimizing food waste at a household level is one way of ensuring environmental sustainability and food security

To minimize food wastage, only serve what you can finish. Also, consider saving the left overs for a later meal

Repeatedly using plastic water bottles can release chemicals into your water. Why not try a reusable bottle instead? It’s good for you and the planet

Where possible by local produce. This saves all the pollution incurred by transporting goods long distance

You can save energy in your workplace by shutting down the computer, scanners and printers if you are not using

Rather than stocking up on disposable items, try reusable product such as cleaning cloths, cups, plates and rechargeable batteries

Conserve energy at home by lighting your home with energy efficient bulbs and turn the lights off when you leave a room

Rather than using disposable water bottle’s carry your own to quench your thirst, this simple change reduces waste and is also cost effective

Bulk buying typically has less packaging and therefore generate less waste. If you can’t buy bulk choose product with minimal packaging

Avoid air pollution in the house by opening windows or doors for fresh air to get in. You can also get plant that can filter air to help

When doing laundry, consolidate loads rather than doing several small ones

If you have a car, you can reduce fuel cost and usage on your commute through carpooling using matatus, walking or riding a bike to work

when going shopping carry your own reusable bags, otherwise if you shop once a week within 5 years you’ll have kept between 250 to 1000 packing bags on on earth

To reduce toxins, buy non-toxic cleaning products choose products that are biodegradable, phosphate-free, chlorine-free and unscented

Volunteer for clean-ups in your community. You can get involved in protecting environment

To conserve electricity always turn the light off when you leave the room

You can always close your nose and mouth with your hand or handkerchief if you happen to pass-by an environment which contains air contaminants and thus contribute to a healthy living lifestyle and avoid health effects caused by air pollution.

It is important to open windows and keep the air circulating to cut down on high concentrations of polluted air

You can supplement or replace your time at the gym with activities around the house such as gardening or in outdoors such as hiking, biking or tennis

Reduce, reuse, and recycle. Cut down on what you throw away. Follow the three “R’s” to conserve natural resources and landfill space

For a cleaner and safer environment, plastic use should be minimized and one should identify ways to recycle and re-use

Avoid air pollution in the house by opening windows or doors for fresh air to get in. You can also get plants that can filter air to help

Wherever possible, choose cloth diapers this aids the environment, friendly to your pocket and is kinder to baby’s skin. If you desperately need the convenience of the disposable diaper, use an environmentally friendly brand

If you jot a note down on paper, save it and use the rest of the sheet for your notes. When it is absolutely necessary, print on both sides of the page. And don’t forget to recycle it!

Don’t throw away perfectly good things just because you are sick of them, or no longer have use for them. Instead, donate them to people who need them

Further your own education by learning more about the environment, you can help others understand the importance and value of our natural resources

Turn your spoil into the soil. Compost your food scraps

Shop locally, shop organically

Make your water use more efficient by aerating faucets, using sprinklers that reduce runoff, and installing low flow toilets and efficient showerheads

Print on both sides and in draft mode whenever feasible

Rather than having your mail delivered to your door, try setting up your own email account and you will save a lot of paper that way.

Learn how to properly dispose of or recycle these product and reduce consumer waste

Children should be taught to turn off the tap where soaping and brushing

Use a microwave to save energy. Microwave oven use around 50% less energy that conventional oven do

Replace standard light bulb with compact fluorescent ones

Install a low flow shower head

Powering your home with solar panel can reduce your electric bills, shrink your carbon foot print and increase your home value

Try to avoid using paper cups plates whenever, possible always use cloth towel and rags instead of paper and napkins

Don’t waste food because it adds to the amount of carbohydrates being created in the landfills

Donate used goods

Stop throwing out food

Teaching children how to take care of trees is a great way to help the environment.

Don’t idle your care, turn off the engine after 10 sec it is more efficient to restart your engine than leaving it running.

Whenever possible, avoid driving in a car, local journey ca be made by walking or cycling

Stop throwing away left overs, use it as an ingredients

Upgrade and repurpose items that still have life in them and make something unique and crafty

Don’t throw away food because it adds to the amount of carbon dioxide being created in the land mill

Upgrade to green computer

Use a menstrual cup instead of tampons and pads

Stop throwing away food and compost manure

Repurpose and reuse your glass jars and plastic utensils

Reuse old clothes and toy if necessary give them to friends and other people who may need them more

Use reusable nappies to save not only nature but your financial resources too

Avoid disposable products and try and use reusable product

If you have a chance, buying fresh organic food is a great way to support local farmers

Upcycle- repurpose items that still have life in them and make something unique and crafty

Be conscious of your printing practice

Use reusable water bottle and mugs at work

Reduce, reuse and recycle

Bike more drive less

Conserve water. The less water you use the less turnoff and waste water that eventually end up in the ocean

Plant a tree. Trees provide food and oxygen

Trees help save energy, clean the air, and help combat climate change

Put your generator outside

Invest in an eco friendly technology

‘A conservationist is a man who knows that the world is not given by his father, but borrowed from his children’ John James Audobon

Did yo know? 95% of our food comes from soil. And that there are more living organism in a tablespoon of soil that people on earth.

Soil degradation is a change in the soil health status resulting in a diminished capacity of the ecosystem

Healthy soil provide plants with nutrients

Avoid teabag and use strainer

Adopt a house plant, taking care of plants is a small step for a child of this age to get close to nature

Make your water use more efficient by aerating faucets, using sprinklers that reduce runoff and installing low flow toilets and efficient shower heads

Energy efficient light bulbs reduce greenhouse gas emission. Also flip the light switch off when you leave the room

Reduce food waste. Food waste poses a problem to our environment as it puts pressure on our resource, forcing us to build more waste disposal facilities than we can keep up with.

Pass on anything you don’t want anymore to people in your community

Pack a waste free lunch to protect the environment from waste

Use a microwave to save energy. Microwave oven use around 50% less energy that conventional oven do

Print on both sides and in draft mode whenever feasible

Learn how to properly dispose of or recycle these product and reduce consumer waste

‘A conservationist is a man who knows that the world is not given by his father, but borrowed from his children’ John James Audobon

If you can opt for tap water instead of bottled

Natural non-renewable resources must be utilized properly

Afforestation is the best way to conserve the environment

Measure to conserve the environment: recycle goods, control population and pollution, find a solution to forest fires, stop deforestation, create public awareness, non-renewable resources must be utilized properly and afforestation is the best way to conserve the environment

Naturally non-renewable resources must be utilized properly

Save time and money by leaving clipping on the lawn as a fertilizer

Avoid pit based compost

Conserve water in your yard, collect rain water and use the water on your garden and lawn

Collect and use rainwater for watering plants

Only run your dishwasher and washing machine when full

Get active, be more active everyday walk kids to school , take the stairs instead of the lift or go on a lunchtime walk with your colleagues

For a cleaner and safer environment, plastic use should be minimized and one should identify ways to recycle and re-use

Did yo know? 95% of our food comes from soil. And that there are more living organism in a tablespoon of soil that people on earth.

Soil degradation is a change in the soil health status resulting in a diminished capacity of the ecosystem

Energy efficient light bulbs reduce greenhouse gas emission. Also flip the light switch off when you leave the room

Shop wisely. Buy less plastic and bring a reusable shopping bags

Help others understand the the importance and value of our natural resources

Reduce, reuse, and recycle

Climate change is a constant change in the statistical properties of the climate of a place when it persist over a long period of time.

The presence of gases such as carbon dioxide in the atmosphere greatly affect the climate of any given place

Forest is know to reduce the amount of carbon dioxide released into the atmosphere by absorbing it and releasing oxygen

Climate change in Kenya has led to: floods, famine, disease outbreak, death of wild life reducing the number of tourist in Kenya.

Pass on nothing you don’t want anymore to people in your community

Healthy soil provide plants with nutrients

Over the last 70years, the level of vitamins and nutrients in the food has drastically decreased.

The loss of soil fertility leads to low crop yield and crop failure, hunger, malnutrition and poverty.

Polutted soils put our food chain and the health of the planet at risk

To avoid soil pollution adopt long-term sustainable soil management practices

The use of pulses, crop diversification and rotation should be promoted

Reduce food waste

Choose less processed foods to lower carbon emissions

Use energy-efficient appliances

Invest in tote bag and say no to plastic bags at the supermarket aisle

A clever way to curb your water use is by reusing your cooking water

When brushing your teeth, turning the tap off while brushing can save water per day

How many trees have you planted? Do you know trees provide food and oxygen? They help save energy, clean the air, and help combat climate change

keep reusable bags in your car so they are easy to grab when you go

Wash your vegetables in a pot of water instead of under a running tap in the sink

Consider defrosting foods in the refrigerator overnight or during the day, or use a microwave when you’re in a hurry

Scrape off leftover food and save it, or put it un a compost bin.

Reduce food waste. Food waste poses a problem to our environment as it puts pressure on our resourse, forcing us to build more waste disposal facilities than we can keep up with.

Kitchen food waste is one of the biggest contribution since the majority of our food preparation and disposal happens there

how to reduce food waste in the kitchen; use left over to make a stock, freeze leftovers like ripe bananas for smoothies in the future, choose product with aling expiring date

Did you know that some of the foods you eat have their own carbon footprint? This is because the more processed a food item is, the more energy is required to produce it.

Your environment influences your mood and physical health

The food you eat impacts the environment

Environmental wellness is contributing to and engaging with spaces that are safe, accessible, and sustainable.

Saying NO is a part of establishing healthy boundaries

Forgiving yourself for past mistakes acna help you get rid of your guilt and regrets. It will also allow you to focus moe o your present circumstances

Practicing thankfullness teaches you to see the positive in everything which is a strong habit to cultivate. And gratitude journaling is the simplest way to end your day and sleep happy

Avoid negative self talk

Self-critism and toxic perfectionism promotes negative self-talk. So, instead of being judgemental of yourself, allow yourself to be imperfect

Speak with a loved one, whether it’s a friend, family member, or anyone else. It could be a phone call, a text message, or any method you like. It can help you lift your spirit I any situation

Aways start your day with a cup of positive tea

When we recycle, we keep our neighbourhoods and environment clean by reducing the amount of trash that ends up in landfills or littering our streets and parks. It’s like giving the Earth a good tidy-up!

Recycling helps keep wildlife safe. Animals can get hurt by trash that’s not thrown away properly. By recycling, we make sure our garbage doesn’t harm animals or their homes.

One of the easiest ways to transiting to a less wasteful life is to get rid of paper towel and switch to reusable alternatives

Another way you can cut down on waste from grocery shopping is to start a garden and grow your food

An easy way to be less wasteful is to simply not waste food. If you have leftovers and you know they wont get eaten before they mold, stick in the freezer

Pack a waste-free lunch

Use bamboo toothbrushes instead of plastic

Don’t forget your reusable bag

Use noise-canceling headphones or earplugs if working in a noisy environment

Consider soundproofing measures like acoustic panels or soft furnishings to reduce office noise.

Take short breaks every hour to stretch or walk around to reduce eye strain and prevent stiffness.

Financial Wellness

Having a shopping list when purchasing household items helps prevent unnecessary purchase

Before investing; do your research, avoid the get rich quick schemes, and have an investment plan

Healthy eating on a budget includes: packing your own lunch, minimizing eat out, shopping in bulk, planning your meals, and sticking to your shopping list

Know what debts you have and pay bit by bit. You can start by paying off the debt that is attracting the highest interest rate or the smallest debt you have

Living within your means involves taking note of all your income, expenditure not exceeding your income, being content with life, and saving at least 20 % of your income

Besides gardening being a natural stress reliever, it helps save money by providing fresh vegetables for the household

Having a shopping list when shopping for your household items helps prevent unnecessary purchases

Stay out of debt by getting the right information, budgeting your income, and living within your means

Among the ways to achieve financial freedom are saving, avoiding impulse buying, embracing frugal living, and not using money beyond your income

Before spending additional money on Christmas decor, gifts, wrapping paper, or other essentials, make use of your current holiday inventory

To avoid impulse buying which in most cases results in purchases of items not needed, it is good to have a budget #financial wellness

Save up cash to afford a big purchase

Start an emergency fund and pay into it every month even it is small amount

Be careful about spending a significant amount of money on periodic purchases like gift and vacation

Match your savings to your spending ,avoid spending on what you cant afford

Detail your financial goals, take some time to write specific long term financial goals and short term financial goal

If you want to accomplish financial goals you need to figure out what goals are important to you first

Taking risk and starting that dream business

The best way to create operational efficiencies is to assure that the workplace culture supports the tools to drive efficiencies within the organization

keep a good record of everything you do and how you spend your money

Failure to meet deadlines for filing tax returns and payments can incur fines and interest.

Do an annual review of your finances

As a business owner you should always review your position against the target set in your business plan on a monthly basis

Having a clear business plan, it will help you establish where you want to get to over the next few years

Provide your child a good model for responsible money management

Save up cash to afford a big purchase

Efficient stock control ensures you have the right amount of stock available at the right time so that your capital is not tied up unnecessarily.

A rule of thumb keep 50% of your income to essential expense, 30% for your wants and 20% for saving or paying off your debt

Consider switching to E-billing

Failure to meet deadlines for filing tax returns and payments can incur fines and interest.

You should be aware of the minimum your business needs to survive and ensure you do not go below this

Its importance to teach children from the young age that money isn’t just for spending and saving should be a regular habit

Track your spending to improve your finances

Focus on the profits instead of revenue. Note that the profit you have, the more money you have to reinvest in your business, employees, and your own success.

Try using cash every so often. You will quickly see much you spend and what.

Talk to your child about money to help them develop strong financial literacy

Failure to meet deadlines for filing tax returns and payments can incur fines and interest.

Set your financial goals, when starting to consider your financials, its important to figure out what you want to achieve and map out your goals

The best way to create operational effeciencies is to assure that the workplace culture supports the tools to drive efficiencies within the organization

An organization should have the protocols, the standard operating procedure in place to solve problems and make sound decisions

Before starting a business have a business plan to establish where you are and where you want to get to over the next few years.

Know the difference between needs and wants while shopping

Start a side business and make an extra income

Don’t tell me what you value show me your budget and I will tell you what you value

If you are running a business pay yourself first to ensure you don’t go back for your savings

Find ways to save everyday, and in everything you shop

Financial management should become part of the key processes within your business and be included in your ongoing planning.

Save money by using energy more effeciently

Meet tax deadlines, failing to meet deadlines can incur fines and interest. These are unnecessary cost that can be avoided with some forward planning.

If you have limited income try to reduce unnecessary fees charged to your account

Invest in yourself. You are the most important person the financial equation

If you want to give a person something outright consider giving them cash, paying one of their bill directly or providing them the non-cash assistance or certain resources the need.

To save money and still want to go out, try going to places where you can hang out for free

Learn a new skill and hobby it may help you save up on money

Get advice from a financial planner who can teach you how to manage your money

Buy food in bulk and don’t go to the shop frequently without a clear idea what you want.

Buy fruits and vegetable from the market trader at the station where you can get groceries /food/spices for a better price than in shops

Try some unusual business ideas instead!

Create a business that solves a problem. The problem doesn’t have to be complicated like curing a disease, it can be simple, such as we help people overcome boredom by proving an entertaining experience.

If you go too broad with a general business, you might struggle to know who might struggle to know who your audience is.

Teaching children to save early is teaching them to be disciplined in future

Just do it. Get out of your head, stopover thinking, stop questioning whether you’re making the right call, and just do it.

Financial security can make you bolder and more courageous.it helps clear the path to pivot your lifestyles in a healthy, secure manner, allowing you to quit a job you dislike or take a much-needed sabbatical to reconnect with your purpose. These is possible with cash cushions.

“By increasing predictability and creating a greater sense of stability, financial freedom can help relieve stress and anxiety” Tara Well, PH.D.

As you feel more financial freedom and self-pride, you can improve other areas of your life, such as the quality o your relationships, and your ability to live up to your full potential in life.

Don’t live on pay to pay

Being money stable isn’t just good for your bottom line but your mind.

If your friend is going through financial problem consider providing them with a job if you are able to or help them create a bill paying plan

If you have a business ensure customers pay you on time

For a business to grow you need people who are passionate about the work they doing in order to fully support the business

Sound decision making is a matter of good timing and depth to assure that momentum is created and never disrupted

Before you decide to do any business have a clear business plan this will help you know how much you need for the business to survive

Invest a portion of the money to meet your future money goals

Save at least 10-15% on average in order to maintain your lifestyle, even after retirement

Take responsibility for what you have stay within your financial resources and work with that

Have a business plan, a business plan will establish where you are and where you want to get to over the next few years. It should detail how you will finance your business and its activities, what money you will need and where it will come from.

Effective financial management is vital for business survival and growth. It involves planning, organizing, controlling and monitoring your financial resources in order to achieve your business objectives

Cook meals from home instead of ordering out

Plan how much you’ll spend each month based on what money you have after setting aside your savings do not exceed this budget.

Save at least 10-15% on average in order to maintain your lifestyle, even after retirement

Set the saved money aside as soon as you receive your salary

If you are trying to save some money, stay indoors bake some popcorns, watch something on showmax or netflix and rest.

In January exercising more and eating healthier go hand-in-hand, which makes it a great time to adopt some new money habits

When a loved one is struggling financially take a pause before deciding to help and consider whether the problem is temporary or persuasive, and whether they have a plan for avoiding the same pitfalls in the future

Educate yourself and keep improving your level of financial literacy

Keep up to date your accounting records this helps you to know if you are making any losses or profit

If your friend is going through financial problem consider providing them with a job if you are able to or help them create a bill paying plan

Before starting a business do a research and know what you are trying to accomplish

Always emphasize with the customer. Obsess over customer needs.

Start a business that matches your exact skill, experiences, and personality

Good financial management will help your business to make effective use of resources, fulfil commitments to your stakeholders, gain competitive advantage and prepare for long-term financial stability.

Being money stable isn’t just good for your bottom line but your mind.

Financial freedom means being able to care for your children or oved ones without budget strain.

If you are looking for an easy way to reduce stress, decluttering your environment may be a good place to start.

You should regularly monitor the progress of your business

Refrain from returning to bad financial habits

If you have a business ensure customers pay you on time

Get paid what you are worth and spend less than you earn

Have a saving plan

Make clear goals for your saving

If you make saving your money a habit it can help relieve the stress of managing your money

Make financial plan and follow it

Remember to review your finances holistically before making any big decisions

Refrain from returning to bad financial habits

You should regularly monitor the progress of your business

Before you decide to do any business have a clear business plan this will help you know how much you need for the business to survive

If you have a business ensure customers pay you on time

If there’s an emergency or an unexpected expense that makes you dip into your savings be sure the next month to return that money you were supposed to save anyway and budget accordingly.

Invest a portion of the money to meet your future money goals

Being money stable isn’t just good for your bottom line but your mind.

If you are looking for an easy way to reduce stress, decluttering your environment may be a good place to start.

Financial freedom means being able to care for your children or oved ones without budget strain.

If you have a business ensure customers pay you on time

For a business to grow you need people who are passionate about the work they doing in order to fully support the business

Sound decision making is a matter of good timing and depth to assure that momentum is created and never disrupted

Don’t be afraid to ask for help. Once you have grown your saving and want to begin investing to increase your wealth , speak to a finacial planner to elp you make wise investment decision

Avoid using credit to pay your bills, while it may makes things easier using credit aid only increase your monthly payment in the future

Ways to beat the January financial; determine your income, identify your necessary expenses, create your budget, and stick to your budget.

Ways to improve your finances in January; set short- and long-term goals, firm up a financial plan, cultivate good credit,

Review your position against the targets set in your business plan on a monthly basis

To reduce the risk of late or non-payment, you should make your credit terms and conditions obvious from the onset.

Ensure customers pay you on time

Be aware of the minimum your business needs to survive and ensure you do no go below this

Choose the right funding for your business- each type of finance is designed to meet different needs.