Nourish with John Hanjuwa

Nourish with John Hanjuwa As a passionate registered nutritionist, I provide personalized nutrition counseling and coaching

medicated painkiller foods
03/07/2025

medicated painkiller foods

low sugar vegetables
03/07/2025

low sugar vegetables

Eggs are nutrient dense. That means they have more nutrients -- vitamins, minerals, amino acids -- per calorie than most...
03/07/2025

Eggs are nutrient dense. That means they have more nutrients -- vitamins, minerals, amino acids -- per calorie than most other

magnesium rich foods
16/06/2025

magnesium rich foods

TOP 10 BEST NUTRIENT-RICH FRUITS
15/06/2025

TOP 10 BEST NUTRIENT-RICH FRUITS

❤️EAT YOUR WAY TO A STRONG 👩‍❤️‍👩 HEART!
23/05/2025

❤️EAT YOUR WAY TO A STRONG 👩‍❤️‍👩 HEART!

The bodies pharmacy
23/05/2025

The bodies pharmacy

Fat Burning Foods That Actually Work!Looking to lose stubborn fat and boost your metabolism naturally? Discover these po...
22/05/2025

Fat Burning Foods That Actually Work!

Looking to lose stubborn fat and boost your metabolism naturally? Discover these powerful fat burning foods that help your body burn calories more efficiently while keeping you full and energized. From green tea, eggs, and lean meats to avocado, chili peppers, and oatmeal—these foods are not just tasty, they’re your allies in weight loss. Add them to your daily diet and start seeing real results.

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Kickstart your metabolism with these fat-burning breakfast ideas!Fuel your body with meals that help burn fat, boost ene...
20/05/2025

Kickstart your metabolism with these fat-burning breakfast ideas!

Fuel your body with meals that help burn fat, boost energy, and keep you full longer. These options are perfect for busy mornings and packed with nutrients.

Top Fat-Burning Breakfasts:

1. Avocado + Egg Toast – Healthy fats + protein combo to keep cravings away.

2. Green Smoothie – Blend spinach, banana, flaxseeds, ginger, and almond milk.

3. Greek Yogurt + Berries + Chia Seeds – High in protein, low in sugar.

4. Oats + Almond Butter + Cinnamon – Fiber-rich and keeps blood sugar steady.

5. Boiled Eggs + Sliced Veggies – Simple, clean, and fat-burning friendly.

Your body will thank you!

Which one are you trying tomorrow morning?

Fat loss isn’t magic—it’s momentum.Start with this 4-week reset:🚫 Ditch:• Burgers & chips• Soda & alcohol• Cakes & ice c...
18/05/2025

Fat loss isn’t magic—it’s momentum.

Start with this 4-week reset:

🚫 Ditch:
• Burgers & chips
• Soda & alcohol
• Cakes & ice cream

✅ Add in:
• 3 workouts/week
• 5 servings of produce/day
• 3L water + solid sleep

🧠 It’s not about perfection—it’s about consistency.

18/05/2025

A healthy lifestyle and regular routine are crucial for managing diabetes effectively. Here's a breakdown of key aspects:
1. Healthy Eating Plan:
* Focus on whole foods: Prioritize fruits, vegetables, whole grains (like brown rice, quinoa, oats), and lean proteins (fish, chicken, beans, lentils, tofu).
* Limit unhealthy carbohydrates: Reduce intake of sugary foods (candy, cakes, sweetened drinks), refined grains (white bread, pasta), and starchy vegetables (white potatoes, corn).
* Incorporate fiber-rich foods: These help regulate blood sugar levels. Good sources include vegetables, whole fruits, nuts, seeds, and legumes.
* Choose healthy fats: Opt for monounsaturated and polyunsaturated fats found in avocados, nuts, seeds, and olive oil. Limit saturated and trans fats found in fried foods and processed snacks.
* Follow the plate method: Visualize your plate with half filled with non-starchy vegetables, a quarter with lean protein, and a quarter with healthy carbohydrates.
* Eat regular, balanced meals: This helps prevent significant fluctuations in blood glucose levels. Try to have similar amounts of carbohydrates at each meal.
* Portion control: Be mindful of serving sizes to manage calorie and carbohydrate intake.
* Stay hydrated: Drink plenty of water throughout the day. Limit sugary drinks.
2. Regular Physical Activity:
* Aim for at least 150 minutes of moderate-intensity aerobic activity per week: This could include brisk walking, cycling, swimming, or dancing.
* Include strength-training exercises 2-3 times per week: This helps build muscle mass, which improves insulin sensitivity.
* Find activities you enjoy: This makes it easier to stick to a regular exercise routine.
* Monitor blood sugar before, during, and after exercise: This is especially important if you take insulin or certain diabetes medications to prevent blood sugar swings.
* Stay active throughout the day: Even short bursts of activity, like taking the stairs or walking during break

Bet you didn’t know bananas were this strategic... 🍌Next time you're picking one, ask yourself:• Want less sugar and mor...
14/05/2025

Bet you didn’t know bananas were this strategic... 🍌

Next time you're picking one, ask yourself:

• Want less sugar and more fiber? Go green
• Need immune support and easy digestion? Choose yellow
• Craving sweetness and gut ease? Go for spotted

🙌 Bananas aren't just bananas—they're functional food!

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