Discover affordable and delicious ways to increase protein in your Kenyan meals. From ugali and sukuma wiki to beans, eggs, and omena, learn practical tips to boost your health, strength, and energy without breaking the bank.
Heart-Health: What foods are good for your heart?
Heart health refers to the overall well-being of your cardiovascular system, which includes your heart and blood vessels. Maintaining heart health is crucial for reducing the risk of cardiovascular diseases such as heart attacks, strokes, and high blood pressure. While there isn’t a single magic bullet food that guarantees perfect heart health, there are indeed […]
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How to Recognize the Warning Signs of an Eating Disorder
Learn the early warning signs of eating disorders and how to support a loved one struggling with disordered eating. Discover tips, examples, and resources from a Kenyan nutritionist’s perspective.
Are Eggs Really Bad for Your Baby’s Brain?
Some people worry that the cholesterol in eggs might be harmful to a baby’s developing brain. However, cholesterol is actually essential for brain development in infants and children…
The Link Between Diet and Persistent High Blood Pressure
There are four common dietary mistakes that can make it nearly impossible to Manage high blood pressure. 1. Rethink the use of salt. Reducing salt intake is indeed crucial for managing high blood pressure and overall cardiovascular health. Here are some simple steps to help cut down on salt: By following these steps, you can […]
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How to Improve Kidney Function with diet.
Kidney failure occurs when the kidneys lose their ability to filter waste products and excess fluids from the blood effectively. Risk factors for kidney failure include: Managing these risk factors through lifestyle changes, such as maintaining a healthy diet, exercising regularly, not smoking, and managing chronic conditions like diabetes and hypertension, can help reduce the […]
How to healthily gain weight!
Gaining weight healthily involves a combination of consuming nutritious foods in the right proportions and engaging in regular exercise to build muscle mass rather than just accumulating fat. Here are some tips to help you healthily gain weight: Healthily gaining weight is highly recommended when you have very low body weight and there’s a need […]
Signs of Low Blood Glucose level.
How will you know your blood glucose level is too low? Hypoglycemia occurs when your blood glucose level falls too low, lower than 4.0 mmol/L. It can occur in people with type 2 diabetes, but it’s most common in type 1 diabetes. Low blood glucose levels are very dangerous when left untreated and that is why […]
Here are 5 nutrient-dense foods that can help manage iron deficiency anaemia.
Iron deficiency anaemia is a common nutritional disorder characterized by a decrease in the number of red blood cells. Or a reduction in the amount of haemoglobin in the blood, both of which can lead to; It is essential to incorporate nutrient-dense foods into your diet that are rich in iron, a mineral for the […]
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Frequent Headaches? How to Tell if You Have Dehydration.
Dehydration can lead to headaches, particularly after physical activity in hot weather, as fluid loss through sweating can result in reduced hydration levels in the body…
Does Eating Carbohydrates/Fats make you Fat?
Carbohydrates are a primary source of energy for the body, including the brain. They provide glucose, which is crucial for brain function and overall energy. However, it’s essential to consider the quality and quantity of carbohydrates consumed. Opting for complex carbohydrates like whole grains, fruits, and vegetables provides sustained energy and essential nutrients, while refined […]
Top 6 Nutrient-Rich Fruits to Boost Your Health
Discover the top 6 delicious fruits packed with vitamins, fiber, and antioxidants to support digestion, immunity, heart health, skin glow, and overall well‑being—plus tips on how to enjoy them daily.
Common Causes of Food poisoning
Despite our efforts, food poisoning incidents can still occur, which raises the question of whether we might unknowingly contribute to them. From mishandling to inadequate storage practices, we unravel the factors that could contribute to unintentional food poisoning. Some common signs and symptoms of food poisoning include: Why was the food poisoning your fault? Food […]
This is Why you need a Low carbohydrate diet!
When your doctor asks you to be on a low-carbohydrate diet, do you understand what that means? For individuals with diabetes, anything that points towards the prevention of hyperglycemia is received with open hands. it’s quite important to lay down some basics about a low-carb diet. A regular diet would normally provide about 225 grams to 330 […]
The 5 Hidden Signs of Diabetes You Shouldn’t Ignore.
Diabetes is a medical condition that can silently creep into our lives, often showing little or no warning signs before making its presence known. Recognizing these early indicators is crucial for early intervention and effective management of this chronic condition.
“5 Effective Strategies to Prevent obesity and maintain a healthy weight”
Obesity is linked to cardiovascular diseases and is prevalent in many societies. Small lifestyle changes can lead to significant weight gain and health consequences. To tackle obesity, we need education, access to healthy foods, opportunities for physical activity, and support for sustainable lifestyle changes. It’s important to recognize the challenges involved in weight loss and […]
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The 5 Extremely Dangerous Diet Zones
We need to know the different types of diet zones because when you know where you fall, you can adjust for the best. In most cases we eat mindlessly, we eat the volume we want, not the calories we need, unfortunately, our stomachs are very bad at doing math, they can’t count calories.
You Are What You Eat: Why Every Bite Matters
“You are what you eat: Simple Kenyan nutrition tips to improve your health, energy, and mood. Learn how to eat better using local foods and smart swaps.”
Unexplained Weight Gain: 7 Causes Beyond Food (and How to Fix It)
Gaining weight without eating more? Learn 7 surprising causes of unexplained weight gain — from hormones to medications — and practical steps to get back on track.
“What Does a Nutritionist Do?” The answers will blow your mind
The other day, I decided to ask a simple question online:“What does a nutritionist do?” I honestly thought I’d get a few serious, sensible answers. Maybe one or two health-conscious people explaining about balanced diets and portion control. You know… boring but useful stuff. But this is Kenya. We are the same people who will […]
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How to Maintain Weight After Losing It: Simple Habits That Work
You’ve lost weight—congratulations! Now here’s how to maintain it without dieting forever. Discover smart, simple nutrition habits that keep the weight off for good. #weightmaintenance #healthylifestyle #simplenutritionke
Why Millet Porridge is Good for Your Baby’s Growth — and How to Enrich It Naturally
Millet porridge is one of the best weaning foods for babies. Discover the nutrients in millet, when to feed it, how to enrich it at home, and other healthy baby meals using local, affordable ingredients.
Struggling to Drink Enough Water? Here’s How to Stay Hydrated Every Day
We all know we should drink more water, but let’s be real, many of us just forget. You start your day strong with a glass, maybe even two, but by lunchtime you’re neck-deep in work or chores and realize your bottle hasn’t moved an inch. Sound familiar? You’re not alone. Hydration doesn’t have to be […]
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Why Am I Always Craving Certain Foods — and What Does It Mean?
We’ve all been there. One minute you’re perfectly fine, the next you’re desperately hunting down chocolate, craving salty crisps, or thinking nonstop about a hot plate of chips. Cravings can feel like they control us, whispering (or yelling) what to eat next. But have you ever stopped to ask: Why do I always crave certain […]
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How to Improve Your Gut Health Naturally: 5 Powerful Foods You Should Be Eating Daily
When you hear the words gut health, you might immediately think of digestion or maybe even constipation. But your gut does so much more than just help you break down food. A healthy gut can boost your immunity, balance your hormones, reduce inflammation, and even improve your mood. Yes, that’s right, your gut talks directly […]
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How I Lost Weight by Eating Simple: A Kenyan Mom’s Guide to Intermittent Fasting
“I didn’t need pills, powders, or foreign foods. I just needed my kitchen, a clock, and the will to change.” My Story: From Frustrated to Focused I used to look in the mirror and barely recognize myself. After two children, endless sleepless nights, and the pressure of being a working mom, I felt exhausted mentally […]
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Nutrition Mistakes You’re Making Without Knowing
Some of the everyday things you do thinking they’re healthy could actually be holding you back from your wellness goals. Whether it’s weight loss, more energy, a clearer mind, or just feeling lighter in your body, nutrition plays a key role. But here’s the truth: you might be doing everything “right” on the surface, while […]
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Calorie Deficit is Your Secret to Weight Loss
Weight loss can feel confusing, especially when you’re bombarded with so many diets, detox plans, supplements, and strict rules. One day you’re told to stop eating past 6pm. The next day, it’s all about skipping carbs. But what if I told you that the real secret to weight loss isn’t about what time you eat […]
Hidden Nutrition in Indigenous Foods
I’m sure you didn’t know…That the greens you’ve walked past a thousand times in the market, or the tubers you’ve dismissed as “old-fashioned,” are the very foods our bodies silently crave. Our ancestors didn’t rely on imported superfoods or processed snacks. They lived on fresh, seasonal, indigenous foods—foods that not only filled the stomach but […]
