Watee Ngugi

11/10/2025

Incorporate these into your meals

10/10/2025

07/10/2025

Be honest, how many do you take with tea? Do you ever consider the caloric content?

07/10/2025

Smoothie lovers ❤️❤️ I'd throw in oats in every one of these too

07/10/2025

I'm still not sold on the part about eating more than two eggs a day.

07/10/2025

Do you feel healthy food is more expensive than necessary?

30/09/2025

EAT THAT CHOCOLATE 🤎Its good for you
The benefits of chocolate, particularly dark chocolate with a high cocoa content (70% or more), are primarily attributed to its rich content of antioxidants, such as flavanols and polyphenols.
Here are some of the potential benefits:
Heart Health:
The antioxidants may help to lower blood pressure and improve blood flow by supporting the production of nitric oxide, which relaxes blood vessels.
It may help reduce "bad" LDL cholesterol and increase "good" HDL cholesterol.
This improved circulation and cholesterol profile can contribute to a reduced risk of stroke and heart disease.
Brain Function:
Flavanols may increase blood flow to the brain, which can positively impact cognitive functions like memory and attention.
Some compounds may also have short-term effects on mood and stress reduction.
Antioxidant and Anti-inflammatory Effects:
The strong antioxidant properties help combat oxidative stress and inflammation, which are contributing factors to various diseases.
Blood Sugar Management:
Some research suggests that cocoa flavanols can improve insulin sensitivity, helping cells use insulin more effectively.
Nutrient Source:
Quality dark chocolate is a good source of minerals, including iron, magnesium, copper, and manganese.
Important Considerations:
Moderation is key: Chocolate, even dark chocolate, is high in calories, fat, and often contains added sugar. The health benefits are associated with consuming it in controlled, moderate amounts.
Cocoa Content: The benefits come from the cocoa solids, so choosing dark chocolate (70% cocoa or higher) is best, as it contains more flavanols and less added sugar than milk or white chocolate.

30/09/2025

Did you know that September is childhood obesity awareness month?
What do you do to help your child lose access weight?
1. Focus on giving them while foods
2. Define mealtimes and reduce snacking
3. Limit sugary snacks and replace with nuts and fruits
4. Monitor dietary habits and do not use food as reward for good behavior

Our DIETARY HABITS WORKBOOK will help you and your child in this journey. Coupled with extensive LIFESTYLE COACHING, it will help your child adopt a health lifestyle for life.

26/09/2025

That vegetable stir fry that leaves you feeling soo good.

26/09/2025

If you're struggling with low breast milk, eat these hydrating fruits and vegetables frequently.
Also drink bone broth and increase protein intake.

26/09/2025

TOP FOODS THAT KEEP YOU HYDRATED
Many fruits and vegetables have a very high water content and can contribute significantly to your daily fluid intake, along with providing essential vitamins and minerals.
Here are some of the top hydrating foods, roughly grouped by type, with their approximate water content:
Vegetables (Generally the Highest)
Cucumbers: About 96% water.
Iceberg Lettuce: About 96% water.
Celery: About 95% water.
Radishes: About 95% water.
Tomatoes: About 94% water.
Zucchini/Summer Squash: About 94% water.
Bell Peppers (Green): About 94% water.
Cauliflower: About 92% water.
Spinach: About 91% water.
Fruits (Also Very High)
Watermelon: About 92% water.
Strawberries: About 91% water.
Cantaloupe: About 90% water.
Grapefruit: About 88-90% water.
Peaches: About 88% water.
Oranges: About 87% water.
Pineapple: About 86% water.
Apples: About 84-86% water.
Other Hydrating Foods
Broth/Clear Soups: These are almost 100% water and can contain electrolytes like sodium and potassium, especially vegetable or chicken broths.
Yogurt (especially plain or Greek): Can be up to 80-88% water, and provides protein and sometimes electrolytes.
Skim Milk: About 91% water, and contains electrolytes and protein.
Incorporating a variety of these water-rich foods into your meals and snacks is an excellent way to support your overall hydration!