Rita Syafunko Dietary & Nutritional Consultant

02/02/2026

29/01/2026

Diabetes Management

🥒Manage Diabetes with Fiber-Rich Foods
🥦 Include fiber-rich foods like beans, whole grains, and veggies in your meals to help regulate blood sugar levels.
🌽A study published in the Journal of Nutrition found that a high-fiber diet can improve insulin sensitivity and reduce the risk of type 2 diabetes (1)
🥕 Aim for 25-30 grams of fiber per day.
🥬Take control of your diabetes with simple dietary changes!

Consult with a nutrition expert (like me) to create a personalized plan.

Reference: (1) Journal of Nutrition, 2015; 145(6): 1331-1338.

Call now to connect with business.

13/10/2025

WHEN SOMEONE SAYS they don't believe food makes any difference when it comes to health and wellness, tell them that nutrition is not a belief system.

A well balanced diet is the universal foundation upon which all life form is supported, nourished and sustained!

25/09/2025

It's my Birthday. Thank you Lord for adding another Year to me.

01/04/2025

Hello 🙂 My friends 👋

TODAY LETS TALK ABOUT THE 2 COMMON IRRESISTIBLE ADDICTIONS 🥹

✔️Have you tried to ditch soda/alcohol, only to crawl back to it like a lost puppy?
✔️Newsflash: it won't stick if you don't have a solid plan.
✔️Breaking bad dietary habits requires sustainable structures; otherwise, you'll be stuck in a vicious cycle of dietary sins.
✔️You need a long-term plan to keep you off soda/alcohol for good.
✔️If you want to quit, do it gradually; otherwise, you'll be bingeing on 12 bottles after just one week.
✔️Cut it down into two bottles per week,
✔️then one bottle per week,
✔️then one bottle every two weeks,
✔️then one bottle per month,
✔️then once every two months.
Before you know it, the habit will be history.
But here's the thing: what alternatives are you giving your body?
☑️Fruit blends,
☑️smoothies,
☑️fruit parfait.

✔️Your body needs some form of sugar, just not the bad kind; now you're providing natural sugars in moderation.

✔️Waking up to a "no soda/alcohol challenge" without a plan will have you crawling back after three months.

✔️Bad dietary habits require a plan and sustainable structures to keep you on track

Struggling with bad dietary habits? Jump on a consultation call with us on :0954199373.
Rita Syafunko Dietary & Nutritional Consultant.

24/03/2025

Hello my beautiful sisters, today we will embark on an empowering journey through menopause

✅Menopause marks a significant physiological shift when ovaries cease producing eggs and hormones, resulting in physical and emotional symptoms.

Several factors contribute to its onset ✅including aging
✅ hormonal fluctuations
✅ genetics
✅lifestyle factors.

For those who still want to have babies how do you slow down menopause and alleviate symptoms?
✅consider adopting a healthy diet
✅regular exercise
✅stress management
✅sufficient sleep
✅quitting smoking
✅limiting alcohol

What are the crazy symptoms of menopause?
✅hot flashes
✅mood changes
✅ vaginal dryness
✅sleep disturbances
✅ Weight gain

For more dietary and nutrition tips or one on one talk inbox or call 🤙 us on 954199373 24/7
Contanct

22/03/2025

Hey there, gorgeous sister, who's getting ready to take on menopause like a boss👠

Unlock a Healthier, more fabulous and ridiculously happier You by following these crazy-simple tips💃🕺

Foods to consider, because YUM:
✅Calcium-rich foods, like dairy, leafy greens and fortified plant-based milk, because strong bones are sexy.
✅ Lean protein sources, like poultry, fish and legumes, to keep you looking and feeling fierce. ✅Whole grains and fiber-rich foods, like whole grains, fruits and veggies, to keep things, ahem, moving.
✅ Healthy fats, like nuts, seeds, avocados and olive oil, because your body and taste buds will thank you.
✅ Phytoestrogens, like soybeans, flaxseeds and sesame seeds, to keep your hormones in check.

Now, foods to limit or avoid, because, well, they're just not that cool:
✅Spicy foods, which can be a major party pooper.
✅Caffeine and alcohol, which can amplify symptoms and disrupt sleep, because who needs that.
✅Processed and high-sugar foods, which can lead to weight gain, inflammation and insulin resistance.

For more dietary and nutrition tips and lessons contact

22/03/2025

Menopause is a natural biological process in women, marking the end of their reproductive years, typically occurring between 45 and 55 years old.

21/03/2025

Taking healthy eating seriously shows self love🥰 feeding yourself with junks, alcohol, energy drinks and all harmful stuff shows self hate😔

20/03/2025

What diet approach helps navigate menopause without adverse symptoms, and which foods should be avoided for optimal well-being?

25/09/2024

I return the glory to God for this rear privilege of aging graceful 💟 🙏