Charity Safe Haven

Charity Safe Haven Certified Nutritionist | Helping You Achieve a Healthier Lifestyle

I simplify nutrition so you can eat better, feel better, and live better.

Get expert advice on healthy eating, manage different conditions, and wellness.

๐Ÿ“ฉ Book a consultation today!

30/09/2025

๐’๐ฉ๐ž๐œ๐ข๐š๐ฅ ๐„๐ฉ๐ข๐ฌ๐จ๐๐ž ๐ญ๐จ ๐ฆ๐š๐ซ๐ค ๐–๐จ๐ซ๐ฅ๐ ๐‡๐ž๐š๐ซ๐ญ ๐ƒ๐š๐ฒ

CVDs are the #1 cause of death worldwide, but most are preventable. This yearโ€™s theme, โ€œDonโ€™t Miss a Beatโ€, reminds us that heart health is everyoneโ€™s responsibility.

I created a special YouTube Q&A episode answering common questions about heart health. Hereโ€™s a 1-minute preview
Full episode available here: https://youtu.be/kGLY4-hfHtI?si=fiDVzP4bbxXZgZu6

My heart story: Balanced meals, happy heartโ€”nutrition is my daily care. Every bite today builds a stronger tomorrow.

Letโ€™s make every heartbeat count.

Today is CVDs are the leading cause of death worldwideโ€”and yet, most are preventable.This yearโ€™s theme, โ€œ๐ƒ๐จ๐งโ€™๐ญ ๐Œ๐ข๐ฌ๐ฌ ๐š ...
29/09/2025

Today is

CVDs are the leading cause of death worldwideโ€”and yet, most are preventable.
This yearโ€™s theme, โ€œ๐ƒ๐จ๐งโ€™๐ญ ๐Œ๐ข๐ฌ๐ฌ ๐š ๐๐ž๐š๐ญโ€, reminds us that heart health is a shared responsibility.

My story is simple: Balanced meals, happy heartโ€”nutrition is my daily care. Every bite today builds a stronger tomorrow.

Letโ€™s eat smarter, move more, and protect every heartbeat. โค๏ธ

26/09/2025

๐€๐ฅ๐ฐ๐š๐ฒ๐ฌ ๐ก๐ฎ๐ง๐ ๐ซ๐ฒ, ๐ง๐จ ๐ฆ๐š๐ญ๐ญ๐ž๐ซ ๐ฐ๐ก๐š๐ญ ๐ฒ๐จ๐ฎ ๐ž๐š๐ญ?

Itโ€™s not just your willpower โ€” itโ€™s your hormones.
In this 3-minute video, I break down how insulin resistance disrupts your hunger hormones:
๐Ÿ”น Leptin โ†’ your fullness signal stops working
๐Ÿ”น Ghrelin โ†’ your hunger signal goes into overdrive
๐Ÿ”น The result โ†’ endless cravings + overeating
Most importantly, Iโ€™ll share how food, sleep, and stress management can help reset these cues.
Watch the full video โ€” this could be the missing link to why your hunger feels out of control.

24/09/2025

In this 4 min 45 sec video, I challenged myself to speak in Swahili ๐Ÿ‡ฐ๐Ÿ‡ช while tackling ๐Ÿ“ ๐œ๐จ๐ฆ๐ฆ๐จ๐ง ๐ฆ๐ฒ๐ญ๐ก๐ฌ ๐š๐›๐จ๐ฎ๐ญ ๐ญ๐ก๐ž ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐ฉ๐ซ๐จ๐Ÿ๐ž๐ฌ๐ฌ๐ข๐จ๐ง.

It wasnโ€™t easyโ€”but I pushed through because health education belongs to everyone, in every language.

Watch, learn, and shareโ€”letโ€™s bust these myths together!

Which one surprised you the most?

๐˜๐จ๐ฎ๐ซ ๐ฌ๐œ๐š๐ฅ๐ž ๐ข๐ฌ ๐ฅ๐ฒ๐ข๐ง๐  ๐ญ๐จ ๐ฒ๐จ๐ฎ.So many women I meet in clinic feel โ€œstuckโ€ because the number on the scale isnโ€™t what they w...
24/09/2025

๐˜๐จ๐ฎ๐ซ ๐ฌ๐œ๐š๐ฅ๐ž ๐ข๐ฌ ๐ฅ๐ฒ๐ข๐ง๐  ๐ญ๐จ ๐ฒ๐จ๐ฎ.

So many women I meet in clinic feel โ€œstuckโ€ because the number on the scale isnโ€™t what they want. But hereโ€™s the truth:
๐Ÿ‘‰ A smaller number doesnโ€™t automatically mean better health.
๐Ÿ‘‰ A bigger number doesnโ€™t automatically mean poor health.

What actually matters?
โœจ Energy โ†’ do you feel less fatigued during the day?
โœจ Hormones โ†’ are your periods more regular, moods calmer?
โœจ Food freedom โ†’ Can you enjoy ugali, chapati, or mangoes without guilt?
โœจ Confidence โ†’ Feeling at home in your own skin.

This is what โ€œhealthy weightโ€ looks like. Itโ€™s not about shrinking yourself, but fueling your body to feel strong, balanced, and confident.

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23/09/2025

๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง & ๐Œ๐ž๐ง๐ญ๐š๐ฅ ๐‡๐ž๐š๐ฅ๐ญ๐ก: ๐…๐€๐๐ฌ ๐€๐ง๐ฌ๐ฐ๐ž๐ซ๐ž๐!

We all know food fuels our bodiesโ€”but did you know it also impacts how you feel?
In this weekโ€™s episode of Food for Thought, Iโ€™m answering the BIG questions about food and mood:
โœ”๏ธ Can food affect anxiety or stress?
โœ”๏ธ What foods really boost brain health?
โœ”๏ธ Is emotional eating always โ€œbadโ€?

This is a safe space to learn, reflect, and grow together. Watch the snippet of the episode.
To get the full episode, click here: https://youtu.be/J0s9bquDe30

Letโ€™s talkโ€”whatโ€™s YOUR biggest question about food and mental health?

๐“๐ก๐ž ๐ฌ๐ž๐ฅ๐Ÿ-๐œ๐š๐ซ๐ž ๐ฉ๐ฅ๐š๐ญ๐žWhat if every plate you built wasnโ€™t just fuelโ€”but an act of kindness?Too often, we think of meals in...
22/09/2025

๐“๐ก๐ž ๐ฌ๐ž๐ฅ๐Ÿ-๐œ๐š๐ซ๐ž ๐ฉ๐ฅ๐š๐ญ๐ž

What if every plate you built wasnโ€™t just fuelโ€”but an act of kindness?

Too often, we think of meals in terms of calories, macros, or โ€œgood vs. bad.โ€ But plating food can also mean:
โžก๏ธ Choosing color because it lifts your mood
โžก๏ธ Balancing carbs, protein & fats so your energy feels steady
โžก๏ธ Eating from a real plate instead of a packetโ€”because you deserve presence

A self-care plate is not about perfection. Itโ€™s about dignity, slowing down, and creating small moments of respect for yourself.

๐Ÿ’ฌ Tell me in the comments: what makes your meals feel like self-care?

This is part of my Charity Safe Haven Food as Therapy Monday series.

19/09/2025

๐ƒ๐ข๐ ๐ฒ๐จ๐ฎ ๐ค๐ง๐จ๐ฐ ๐ฐ๐จ๐ฆ๐ž๐ง ๐ฐ๐ข๐ญ๐ก ๐๐‚๐Ž๐’ ๐š๐ซ๐ž ๐ฎ๐ฉ ๐ญ๐จ ๐Ÿ• ๐ญ๐ข๐ฆ๐ž๐ฌ ๐ฆ๐จ๐ซ๐ž ๐ฅ๐ข๐ค๐ž๐ฅ๐ฒ ๐ญ๐จ ๐๐ž๐ฏ๐ž๐ฅ๐จ๐ฉ ๐ญ๐ฒ๐ฉ๐ž ๐Ÿ ๐๐ข๐š๐›๐ž๐ญ๐ž๐ฌ?

Sadly, many go through diabetes care without anyone asking about their cycles or reproductive health.

This month, I recorded a 20-minute session to shine a light on this hidden linkโ€”and to share practical lifestyle tips that can make a real difference.

Watch the full video here ๐Ÿ‘‰ https://vimeo.com/1120019573

Letโ€™s start talking about PCOS as more than a fertility issueโ€”itโ€™s also a metabolic health issue.

๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ž ๐ฐ๐ข๐ญ๐ก ๐ฌ๐ฅ๐ž๐ž๐ฉ ๐จ๐ซ ๐ฌ๐ญ๐ซ๐ž๐ฌ๐ฌ ๐ฐ๐ก๐ข๐ฅ๐ž ๐ฆ๐š๐ง๐š๐ ๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐›๐ฅ๐จ๐จ๐ ๐ฌ๐ฎ๐ ๐š๐ซ?Poor sleep and chronic stress can make diabetes man...
17/09/2025

๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐ฌ๐ญ๐ซ๐ฎ๐ ๐ ๐ฅ๐ž ๐ฐ๐ข๐ญ๐ก ๐ฌ๐ฅ๐ž๐ž๐ฉ ๐จ๐ซ ๐ฌ๐ญ๐ซ๐ž๐ฌ๐ฌ ๐ฐ๐ก๐ข๐ฅ๐ž ๐ฆ๐š๐ง๐š๐ ๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐›๐ฅ๐จ๐จ๐ ๐ฌ๐ฎ๐ ๐š๐ซ?

Poor sleep and chronic stress can make diabetes management harderโ€”raising blood sugar, increasing cravings, and leaving you exhausted.

Thatโ€™s why Iโ€™ve created a simple Sleep & Stress Habit Tracker ๐Ÿ“ to help you build healthier routines step by step.

With it, you can:
โœ” Track your sleep hours and bedtime routine
โœ” Record post-meal walks and stress breaks
โœ” Notice patterns between sleep, stress, and blood sugar

Small daily habits add up to big improvements in energy, mood, and glucose control.

๐Ÿ“ฅDownload your free tracker here: https://drive.google.com/file/d/10EJcUPPNyBKJBpMMFvFEba8ZkgnfayVd/view?usp=sharing

๐’๐ž๐ฉ๐ญ๐ž๐ฆ๐›๐ž๐ซ ๐ข๐ฌ PCOS affects 1 in 10 women, yet so many are told to just โ€œlose weightโ€ or โ€œtake medication.โ€But hereโ€™s th...
17/09/2025

๐’๐ž๐ฉ๐ญ๐ž๐ฆ๐›๐ž๐ซ ๐ข๐ฌ

PCOS affects 1 in 10 women, yet so many are told to just โ€œlose weightโ€ or โ€œtake medication.โ€
But hereโ€™s the truth โ†’ ๐ง๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐ข๐ฌ ๐จ๐ง๐ž ๐จ๐Ÿ ๐ญ๐ก๐ž ๐ฆ๐จ๐ฌ๐ญ ๐ฉ๐จ๐ฐ๐ž๐ซ๐Ÿ๐ฎ๐ฅ ๐ญ๐จ๐จ๐ฅ๐ฌ ๐ฒ๐จ๐ฎ ๐œ๐š๐ง ๐ฎ๐ฌ๐ž ๐ญ๐จ ๐ฆ๐š๐ง๐š๐ ๐ž ๐ฌ๐ฒ๐ฆ๐ฉ๐ญ๐จ๐ฆ๐ฌ.

Hereโ€™s what actually helps:

โœ” Balanced carbs โ†’ swap refined chapati & sodas for sweet potatoes, ndengu, brown ugali.
โœ” Protein + fiber meals โ†’ beans + sukuma + avocado keep you fuller, reduce cravings & balance sugar.
โœ” Anti-inflammatory foods โ†’ omena, turmeric, ginger, garlic, berries (when you can find them).
โœ” Lifestyle support โ†’ movement, sleep, stress care = better hormone balance.

Nutrition wonโ€™t โ€œcureโ€ PCOS โ€” but it can:
โœจ Regulate cycles
โœจ Improve fertility chances
โœจ Reduce fatigue & cravings
โœจ Support weight & mood

Save for later...

๐“๐ก๐ž ๐ƒ๐จ๐ฉ๐š๐ฆ๐ข๐ง๐ž ๐’๐ง๐š๐œ๐คEver wondered why your brain always asks for sugar, chips, or coffee when youโ€™re drained?Itโ€™s not abou...
15/09/2025

๐“๐ก๐ž ๐ƒ๐จ๐ฉ๐š๐ฆ๐ข๐ง๐ž ๐’๐ง๐š๐œ๐ค

Ever wondered why your brain always asks for sugar, chips, or coffee when youโ€™re drained?

Itโ€™s not about willpowerโ€”itโ€™s about ๐๐จ๐ฉ๐š๐ฆ๐ข๐ง๐ž.

This โ€œmotivation chemicalโ€ gives us quick bursts of focus and reward. But when we rely on sugar or caffeine, dopamine spikes fastโ€ฆ then crashes. Thatโ€™s when we feel foggy, restless, or even more tired.

Hereโ€™s the good news: you can meet your brainโ€™s dopamine needs in kinder, more sustainable ways.
โœ”๏ธ Pair protein + carbs (like fruit + nut butter or eggs + toast)
โœ”๏ธ Add brain boosters (nuts, seeds, omega-3s, dark chocolate)
โœ”๏ธ Try non-food boosts (walks, music, sunlight, creativity, laughter)

Cravings arenโ€™t flaws. Theyโ€™re messages. When we learn to decode them, we move from guilt โ†’ gentle self-care.

Tell meโ€”what snack (or non-food habit) keeps you going on those low-energy days?

This is part of my Charity Safe Haven Food as Therapy Monday series.

๐’๐จ๐Ÿ๐ญ, ๐ ๐ฅ๐จ๐ฐ๐ข๐ง๐  ๐ฌ๐ค๐ข๐ง ๐๐จ๐ž๐ฌ๐งโ€™๐ญ ๐ฌ๐ญ๐š๐ซ๐ญ ๐ฐ๐ข๐ญ๐ก ๐ฅ๐จ๐ญ๐ข๐จ๐ง; ๐ข๐ญ ๐›๐ž๐ ๐ข๐ง๐ฌ ๐ฐ๐ข๐ญ๐ก ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐ฅ๐š๐ญ๐ž.It's not about drinking water; itโ€™s also about t...
10/09/2025

๐’๐จ๐Ÿ๐ญ, ๐ ๐ฅ๐จ๐ฐ๐ข๐ง๐  ๐ฌ๐ค๐ข๐ง ๐๐จ๐ž๐ฌ๐งโ€™๐ญ ๐ฌ๐ญ๐š๐ซ๐ญ ๐ฐ๐ข๐ญ๐ก ๐ฅ๐จ๐ญ๐ข๐จ๐ง; ๐ข๐ญ ๐›๐ž๐ ๐ข๐ง๐ฌ ๐ฐ๐ข๐ญ๐ก ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐ฅ๐š๐ญ๐ž.

It's not about drinking water; itโ€™s also about the foods you eat.
Here are some of the best hydrating foods for supple, radiant skin ๐Ÿ‘‡
๐Ÿ‰ Water-rich fruits (watermelon, pawpaw, oranges, mango)
๐Ÿฅ’ Hydrating veggies (cucumber, sukuma, spinach)
๐Ÿฅ‘ Healthy fats (avocado, omena, groundnuts)
๐Ÿต Herbal boosts (green tea, hibiscus, coconut water)

When you eat these regularly, your skin naturally becomes smoother, brighter, and more youthful โ€” from the inside out.

Want a Skin Glow Consult designed around Kenyan foods you already love?
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Senegal Close
Nairobi
00100

Opening Hours

Monday 09:00 - 17:00
Tuesday 09:00 - 17:00
Wednesday 09:00 - 17:00
Thursday 09:00 - 17:00
Friday 09:00 - 17:00
Saturday 09:00 - 12:00

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+254781248099

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