Nutritionist Cardinal

Nutritionist Cardinal We offer nutrition services:
1: lifestyle transformation
2:Customized diet/meal plans
3:Nutrition co

All About carbohydrates Hey everyone! Happy New year 2025I have seen a lot of misleading information about wholemeal foo...
05/02/2025

All About carbohydrates

Hey everyone! Happy New year 2025
I have seen a lot of misleading information about wholemeal foods and simple carbs floating around, and I wanted to take a moment to clear things up. There’s a misconception that wholemeal foods are just like refined carbs or that all carbs are bad, but that’s far from the truth!.

It’s important to differentiate between simple sugars (monosaccharides and disaccharide (like glucose, table sugar) which can lead to rapid spikes in blood sugar)
Vs
complex carbohydrates (polysaccharides) which include;
starch (digestible)
Glycogen (digestible)
Cellulose (fiber)
Let's shift our focus on Fiber now

Types of dietary fiber and their Functions

Insoluble fiber
Carbohydrate that does not dissolve in water and the body cannot digest it because it lacks enzyme cellulases

Function
It promotes regular bowel movement Prevents constipation
Slows down digestion hence controls sugar absorption helping keep blood sugar on check.

Good sources of insoluble fiber include:
Whole grains
Green beans
Nuts
Vegetables
All fruits with edible skins

Soluble fibre
It dissolves in water forming a gel-like substance.Just like any other organism, bacteria in the gut need to eat to get energy to survive and function.

These bacteria are able to ferment soluble fibre producing gas (excreted as farts) and short chain fatty acids(SCFAS) namely
acetate, propionate, and butyrate. These fatty acids offer several health benefits like:

Acetate is absorbed into the bloodstream and used by various tissues as an energy source.

Propionate may help regulate cholesterol levels and contribute to reducing the risk of heart disease.

Butyrate functions to Provide energy to colon cells, supports gut health, and has anti-inflammatory properties.

Good sources of soluble fiber include:
Oats
Bananas
Chia seeds
Nuts
Seeds
Legumes
Berries
Citrus fruits

:Photo courtesy 👇

Kula kifungua kinywa pamoja kunaongeza lishe bora kwa njia zifuatazo:Kula pamoja kunahimiza ulaji wa makini, ambao unawe...
06/10/2024

Kula kifungua kinywa pamoja kunaongeza lishe bora kwa njia zifuatazo:

Kula pamoja kunahimiza ulaji wa makini, ambao unaweza kusaidia katika kudhibiti kiasi na kufanya uchaguzi wa chakula bora.

Familia zinazokula kifungua kinywa pamoja mara nyingi huweka kipaumbele kwa vyakula vyenye afya, k**a vile nafaka kamili, matunda, na protini, na kupunguza utegemezi wa vyakula vilivyoshindikwa.

Kula kifungua kinywa mara kwa mara kunahusishwa na hatari ndogo ya unene kupita kiasi, kwani husaidia kuzuia kula kupita kiasi baadaye katika siku.

Kuweka tabia ya kula kifungua kinywa kunaweza kupelekea mifumo ya ulaji mzuri ya muda mrefu kwa watoto.

Kwa kufanya kifungua kinywa kuwa jambo la familia, familia zinaweza kukuza lishe bora na afya kwa ujumla.

If you are a victim suffering in silence,reach out to us. We will walk with you as we transform your eating habits and l...
02/10/2024

If you are a victim suffering in silence,reach out to us. We will walk with you as we transform your eating habits and lifestyle in general

Sweet Potato varieties, suitable cooking methods and Nutritional Benefits There are several varieties of sweet potatoes ...
03/07/2024

Sweet Potato varieties, suitable cooking methods and Nutritional Benefits

There are several varieties of sweet potatoes that come in different colors,nutrient profile ,own unique flavor and texture. Here are some popular colored sweet potato varieties:

Orange Sweet Potatoes: These are the most common. They have a vibrant orange flesh and are sweet and moist when cooked. They're great for baking, roasting, or mashing.
Nutrient Profile
-Rich in beta-carotene, which is converted into vitamin A in the body.
-Good source of vitamin C, potassium, and fiber.
-Contains some B vitamins (especially B6), manganese, and antioxidants.

Purple Sweet Potatoes
These have a striking purple flesh and a slightly sweet flavor. They are often used in both savory and sweet dishes and are rich in antioxidants.

Nutrient Profile
-High in antioxidants, particularly anthocyanins, which give them their purple color.
-Good source of vitamin C and potassium.
-Contains fiber, vitamin B6, and manganese.

White Sweet Potatoes
These sweet potatoes have a creamy white flesh and are slightly less sweet than their orange counterparts. They have a drier texture when cooked, making them excellent for frying or boiling.

Nutrient Profile
-lower in beta-carotene compared to Orange fleshed.
-Good source of vitamin C, potassium, and fiber.
-Contains some B vitamins (especially B6), manganese, and antioxidants.

Yellow Sweet Potatoes
These have a golden-yellow flesh and are slightly sweeter than white sweet potatoes. They have a smooth texture and are versatile in cooking methods.

Nutrient Profile
Similar in terms of nutrient profile to orange fleshed however;
-Rich in beta-carotene (though generally slightly lower than orange varieties), vitamin C, potassium, and fiber.
-Contains B vitamins, manganese, and antioxidants.

Untold Truths About Energy DrinksEnergy drinks are often packed with high levels of caffeine and sugar, leading to short...
08/06/2024

Untold Truths About Energy Drinks

Energy drinks are often packed with high levels of caffeine and sugar, leading to short-term energy spikes followed by crashes. Excessive caffeine consumption can cause increased heart rate, anxiety, and insomnia.
Additionally, the high sugar content contributes to weight gain, tooth decay, and diabetes risk. Frequent consumption of these beverages can disrupt sleep patterns, dehydrate the body, and even lead to dependency.
Furthermore, the combination of stimulants and additives may pose risks, especially when mixed with alcohol or consumed by individuals with underlying health conditions.

Take Home
Energy drinks lack significant nutritional value, often containing high levels of caffeine, sugar, and additives, with minimal vitamins or minerals. They provide only short-term energy boosts from stimulants, offering little in terms of essential nutrients for overall health.

Juicing isn't a good idea .It is important to note you often juice more fruits than you can eat in one sitting. When yo...
24/05/2024

Juicing isn't a good idea .

It is important to note you often juice more fruits than you can eat in one sitting. When you juice, you are eliminating an incredibly important nutrient from your diet , fiber. You can drink a 🍷 glass of orange juice from 5 oranges but you cannot eat 5 oranges in one sitting.Translating to consumption of excess calories that can Lead to unnecessary weight gain and other negative health outcomes.

Take home
Try to eat fruits in their natural form as much as you can.

Photo credits:

Can Poor Nutrition Affect Erectile function?Erectile Dysfunction is the inability to achieve or maintain an er****on suf...
23/05/2024

Can Poor Nutrition Affect Erectile function?

Erectile Dysfunction is the inability to achieve or maintain an er****on sufficient for sexual activity. Most people tend to think of erectile dysfunction as a sexual health issue but it's Only a flashing warning light for several undiagnosed/or poor managed pre-existing conditions.

Poor nutrition can potentially cause erectile dysfunction. Diets high in Energy, saturated fats, trans fats, and cholesterol can contribute to the development of Metabolic syndrome.Metabolic syndrome is a condition involving increased blood pressure, high insulin levels, body fat around the waist and high cholesterol.
Metabolic syndrome can severely impair blood flow to the sexual organs and negatively impact erectile function.

Worrying Statistics

It is projected by 2025(next year) over 250 million men globally will be suffering from Erectile Dysfunction

Take Home
If you have erectile dysfunction consider checking your blood sugar,blood pressure and cholesterol levels.

Image credits:

Vitamin C-rich Flower(Hibiscus)Hibiscus plants give more than lovely flowers,they make medicinal tea. Hibiscus petals ar...
23/05/2024

Vitamin C-rich Flower(Hibiscus)

Hibiscus plants give more than lovely flowers,they make medicinal tea. Hibiscus petals are a little bit tart but make a tasty herbal tea, especially if you add a little honey.

Hibiscus is extremely high in antioxidants and beneficial polyphenols. Antioxidants help reduce inflammation within the body promoting health and preventing, lifestyle diseases.
Hibiscus tea contains antimicrobial and antibacterial properties that can help to inhibit the growth of bacteria and to fight off disease and illness.

Take Home
Drinking a cup of hibiscus tea is a refreshing way of rejuvenating your mind and body.

Taking Lemon water"Dawa"It's a common household practice in Kenya during cold seasons.To prepare the drink lemons are bo...
22/05/2024

Taking Lemon water
"Dawa"

It's a common household practice in Kenya during cold seasons.To prepare the drink lemons are boiled in water and later honey/ginger is infused. The drink is served hot to manage colds and flu.
Unknown to many vitamin c is heat sensitive (destroyed easily by heat) ,so boiling for several minutes translates to losing significant amounts of vitamin c. If your aim is to get more vitamin C, then boiling the lemon is not the way to do it.
To benefit from vitamin c rich lemons, squeeze a lemon into warm or cold water. You may add more flavor by adding :mint, raw honey, slice of fresh ginger,cinnamon etc.

Take Home
Always drink lemon water through a straw and rinse your mouth with plain water, citric acid in lemon water can erode your teeth enamel.

Photo credits👇

Yummy snack😋Chia seeds +Natural yoghurt
15/05/2024

Yummy snack😋
Chia seeds
+
Natural yoghurt

B vitamins, Fiber, calcium, Vitamin C & A PowerhouseGreen coloured fruits and vegetables are one of the healthiest thing...
25/03/2024

B vitamins, Fiber, calcium, Vitamin C & A Powerhouse

Green coloured fruits and vegetables are one of the healthiest things to include in your diet. They are packed with essential vitamins and minerals your body needs to prevent disease and maintain well-being.

Green coloured fruits and vegetables are good sources of B vitamins especially folate. Folate is crucial for early fetal development, particularly with regard to the spinal cord.It also helps the body make healthy new red blood cells, deficiency of folate leads to folate deficiency anaemia.

Green leaves have good fiber content which makes you feel satisfied faster and also aid in preventing constipation.

The body needs calcium for healthy bones,teeth and muscles to move. Calcium is needed by nerves to carry messages between your brain and every part of your body.

Vitamin C helps the body absorb iron by making it more soluble and helps the body produce collagen, which helps form connective tissue that keeps skin firm and healthy.

Green vegetables contain lutein which is a powerful antioxidant that helps maintain good vision.
Regular consumption of lutein helps reduce the risk of cataracts in old age.

Take Home
Always buy and eat fruits and vegetables in season. This is nature’s way of making sure our bodies get a healthy mix of nutrients throughout the year.

Beta Carotene and Vitamin C StorehousesYellow fruits and vegetables are a rich source of various nutrients that provide ...
24/03/2024

Beta Carotene and Vitamin C Storehouses

Yellow fruits and vegetables are a rich source of various nutrients that provide many health benefits. Let us look at some of them:

These brightly colored fruits contain large amounts of vitamin C, which is not only good for your immune system but also helps boost the production of collagen in the human body which is an important anti-ageing component. Adequate production of collagen helps maintain a youthful look of the skin. Several beauty products use yellow coloured food in skin and hair brands for optimum beauty benefits.

Those high concentrations of vitamin C help your body form healthier bones and keep your joints healthy.

Yellow/orange coloured vegetables and fruits contain high amounts of beta-carotene, once consumed and activated into vitamin A. vitamin A is important for eye health and immunity.

Yellow vegetables and fruits contain a significant level of fiber, which helps keep your digestive system running clean and can further aid in the reduction of cholesterol build-up in your system

The antioxidants in yellow-colored fruits and vegetables helps to fight off free radicals. All these nutrients are excellent for helping your body through recovery from any illness or bone fractures.

Take home
Always ensure you prefer buying seasonal fruits and vegetables.They are more likely to be fresh,cheaper and more nutritious.

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NUTRITIONIST CARDINAL IN BRIEF

Proper nutrition is a key element in leading a healthy lifestyle. Whether you have concerns about weight management or a diet-related medical condition, our knowledgeable registered clinical nutritionist can equip you with the nutrition knowledge you need for a healthy life. How we can help Nutritionist Cardinal registered clinical nutritionist can help you with a variety of concerns and conditions, including:


  • weight loss

  • high blood pressure

  • high cholesterol