Lena Nutritionist Kenya

16/02/2026

Do you all agree with this?

16/02/2026

I wanted to boost naturally boosty iron levels, so settle on beetroot fruit only for me to realise if eaten like tastes like dry mud.

So i came up with this salad just to make it more palatable.

I grated beetroot added carrots just to give it some sweet taste since carrot hava natural sugars in them. You can still add little honey or maple syrup just to aweeten them abit especially if you just eating them plain with no accompaniments.

Did you know that beetroot has arginine helps in vasodilation, therefore good for heart health.

Are you a lover of beetroot, how creative are you when it comes to salad preparation?

15/02/2026

May you all have an amazing Sunday.
Learn to share if God has blessed you with plenty.

14/02/2026

Chia pudding 😋

Another creative way to eat your chia seeds.
Some find it hard taking chia seeds with only water.
Use milk or plant based milk add toppings of fruits and nuts.

Enjoy the goodness!!!

This can be a good mid-morning snack with less calories.

13/02/2026

Ever tasted chia seeds?

How did you find them?

What other creatives ways did you try in order to enjoy eating them.

Share your experience!!!!

12/02/2026

Exercising in the morning has powerful physical and mental benefits 🌅 Here’s why you should consider morning workouts:

🌞 1. Boosts Energy for the Day

Morning exercise increases blood circulation and oxygen flow, helping you feel more awake and alert throughout the day.

🔥 2. Supports Weight Management

Working out in the morning can:

* Improve metabolism
* Increase fat burning
* Help regulate appetite
* Reduce late-night cravings

It also sets a healthy tone for food choices during the day.

🧠 3. Improves Mental Clarity & Mood

Morning workouts release endorphins (“feel-good hormones”), which:

* Reduce stress
* Improve focus
* Lower anxiety
* Enhance productivity

You start your day feeling accomplished.

💓 4. Supports Heart Health

Consistent morning exercise helps:

* Lower blood pressure
* Improve circulation
* Strengthen the heart

🕒 5. Builds Consistency

Morning routines are easier to stick to because:

* Fewer distractions
* Less chance of schedule conflicts
* No end-of-day fatigue excuses

Consistency = better long-term results.

🌙 6. May Improve Sleep

Morning exercise helps regulate your body clock (circadian rhythm), making it easier to fall asleep at night.

Remember to alway know your goalfor different workout sessions.
There is aerobic and anaerobic exercises incorporating all of them can yield good body physic this boosts your self esteem too.



Follow my new page use this link below👇
https://www.facebook.com/share/1AfrJe6uqA/

09/02/2026

09/02/2026

‎Ways to eat carbs in a healthy way to loose weight
‎
‎You don’t need to cut carbs to lose weight. It’s more about which carbs, how much, and how you eat them. Here’s a friendly, realistic way to do it 👇
‎
‎1. Choose carbs that work with your body
‎Go for carbs that digest slowly and keep you full:
‎
‎Whole grains: oats, quinoa, brown rice, , whole-wheat bread/pasta or chapati, millet, wholemeal ugali
‎
‎Starchy veggies: sweet potatoes, squash, corn, cassava, yams, arrow roots
‎
‎Legumes: lentils, chickpeas, black beans, green grams
‎
‎Fruit: especially berries, apples, oranges (fiber = your friend)
‎
‎These don’t spike blood sugar as fast and help control hunger.
‎
‎2. Pair carbs with protein + fat
‎This is a big one. Never eat carbs “naked” 😄
‎Pairing slows digestion and prevents crashes.
‎
‎Examples
‎
‎Oatmeal + Greek yogurt or eggs
‎
‎Rice + beans + chicken or tofu
‎
‎Apple + peanut butter
‎
‎Toast + avocado + eggs
‎
‎3. Watch portions (not elimination)
‎You can lose weight with carbs if portions make sense.
‎
‎Aim for ¼ of your plate from carbs
‎
‎Protein + veggies should take up the rest
‎
‎You don’t need tiny portions—just not carb-only meals.
‎
‎4. Time carbs smartly
‎Your body uses carbs best when you’re active.
‎
‎Eat more carbs earlier in the day
‎
‎Or around workouts
‎
‎Go lighter at night if you’re mostly sedentary
‎
‎(No need to ban evening carbs—just scale them down.)
‎
‎5. Avoid sneaky “empty” carbs
‎These are easy to overeat and don’t fill you up:
‎
‎Sugary drinks, pastries, white bread
‎
‎Chips, candy, sweetened cereals
‎
‎You can still have them occasionally—just don’t make them your main carb source.
‎
‎6. Don’t cut carbs too low
‎Very low-carb diets often:
‎
‎Increase cravings
‎
‎Slow metabolism
‎
‎Lead to rebound weight gain
‎
‎Sustainable weight loss = consistency, not restriction.
‎
‎7. Simple day example
‎Breakfast: Oatmeal + berries + nuts
‎
‎Lunch: Brown rice, grilled chicken, veggies
‎
‎Snack: Fruit + yogurt
‎
‎Dinner: Salmon, roasted vegetables, small potato
‎

Whatsapp via 0791403975 for an individualised diet plan for weight loss

Follow my new page use the below link👇
https://www.facebook.com/share/1D5qSvaEKM/

08/02/2026

Here are ways to prepare and eat millet with getting constipated or digestive discomfort.

I have had people questioning why they are told to eat fiber and yet still constipate.
Well you need have knowldege on which food you can indulge often and quantities by knowing the type of fibers in these foods. This is where people need to draw the line. This will save you alot as far as your gut health is concerned.

So checkout 👇 here ‎how to eat millet without constipation
‎If you love millet (and want to keep it in your diet):
‎
‎Soak millets 6–8 hours before cooking if you are preparing it alongside vegetable salads.
‎
‎Cook well until soft and light porridge or ugali.
‎
‎Drink more water
‎
‎Add healthy fats (ghee, oil, coconut) if you preparing baked millet products.
‎
‎Combine with vegetables if you eating as salad.
‎
‎Don’t eat millet every single day—rotate grains
‎
Eat small portions since its high in insoluble fiber can make stool too bulky and alot. The fiber is to make you feel fuller hence less portions required.

In my previous post had mentioned on why sole people get constipated after eating millet check the link here👇
https://www.facebook.com/100068120748952/posts/1226071769673503/

Follow my new page with below link
https://www.facebook.com/share/1Hc2ciG45K/

08/02/2026

Drop the pin we g*t you 😁😁😁



Follow my new page use this link
https://www.facebook.com/share/1FJoCmixkC/

08/02/2026

Happy and blessed sunday to all health conscious fans.
What is your cheat meal today!!!

07/02/2026

Follow my new page here's the link soon this might be dormant.
Use this link 👇
https://www.facebook.com/share/1AgbVEFvtd/

Learn from our healthy conversation on behavior change on diet and how it will impact your health.