By admin February 24, 2022

Self Care

Self-Care is the first step in Self-Love.

Why is self-care important? One of the biggest reasons is to reduce burnout. This applies to all areas of life; home, work, interpersonal relationships, improving happiness and increasing energy levels. Here are some of the ways we recommend incorporating some TLC into your life:

Personal self-care: Life gets overwhelming sometimes and it’s hard to tick off all the things on your to-do list! Here are some questions to ask when checking in with yourself:

  • Are you taking time to reflect on your day? Journalling is a great way to get in touch with your thoughts and feelings and makes processing negative or stressful events much easier.
  • Are you getting at least 30 minutes of physical activity in daily? This doesn’t always have to be rigorous exercise, a walk in your local neighourhood or green space is a great place to start!
  • Are you incorporating healthy and nutritious foods or supplements into your diet? Getting a few fruits and vegetables into your day really makes a difference in fuelling energy levels and productivity.

Emotional self-care is the act of tending to your inner world and emotions. In this day and age, tending to our emotional wellbeing is more important than ever… and spoiler alert: it’s not all bubble baths and massages. Here are a few ways to take care of your emotional gardening:

  1. Take a few minutes each morning or evening to write a stream of consciousness – it doesn’t have to make sense, just write out exactly what your are thinking as the thoughts arise. You’d be surprised how telling stream of consciousness writing can be when you read it back at a later date.
  2. Take some time out in nature. Few things are better to clear your mind and fill your soul than some fresh air and the beautiful greenery Kenya has to offer.
  3. Setting boundaries. This is a tough one. Boundaries are not dependant on how people react to you; they are rather how you react to those who don’t respect them. Think of yourself as an exclusive club, you get to upgrade, downgrade or cancel the memberships, accordingly, of the people who have access to you.

Social self-care: Humans are social creatures; we are not made to be isolated. As the world begins to recalibrate, make sure you’re taking time to connect with loved ones, friends and those around you. Is there something you’ve wanted to try or a hobby you’ve neglected? Take this as your sign to pick it back up!

Physical self-care: If you’ve been looking for a sign to get your body moving, here it is! Did you know that by incorporating exercise into your daily routine, your quality of sleep, mood and memory will improve? Make sure to take care of your body; it’s the only place you have to live. Live life well.

Spiritual self-care: A spiritual self-care practice is any ritual that connects you to your true self. There is an immense power in feeling spiritual alignment; when your soul is nurtured, you’ll know.

  1. This doesn’t have to be a grand event, just taking some time in the morning or evening to sit in silence and take deep breaths, slowing down the world around you.
  2. Clear your space. Have you ever been in a cluttered room and felt yourself get overwhelmed? Clearing your physical space helps in clearing mental clutter.
  3. Unplug from technology. This one is difficult in the age of constant online communication. Take some time to put your devices on airplane mode or leave them in a separate room for designated periods of time throughout the day.

Our bodies and our minds are the only places we have to live. Make sure you are treating yours with love and care.

By admin September 20, 2021

Save your Brain

Save Your Brain with 5 Easy Steps

By Patrick Holford

Think about it. Your ability to think clearly, make good decisions, adapt to inevitable challenges and not go into confusion is probably the one function that’s going to make the biggest difference in your life right now. Then, later in life, you will have seen relatives going down the slippery slope of cognitive decline curtailing their ability to function and causing increasing suffering and leading to a diagnosis of dementia or Alzheimer’s.

Statistically one in three born this century will develop dementia, and the process of neuronal decline starts in the 50’s although is barely visible without advanced scans and experienced only as a slight slippage in memory and loss of mental acuity.

So, whatever age you are now is the time to take on board my ABCDE Action Plan for keeping your brain sharp. Here’s the essence of how it works so we have a context for looking at the evidence.

Your brain is made of neurons (brain cells) which send and receive electrical signals and glial cells which support neurons. You’ve got in the region of 80 billion of each in your brain. Then need fuel – either glucose or ketones; antioxidants to clean up their ‘oxidant’ exhaust fumes; and a healthy intelligent lipid(fat) membrane which is made of essential omega-3 fats (DHA) binding to phospholipids (mainly choline) the binding of which is done by methylation, dependent on B vitamins. Both neurons and glial cells have vitamin D receptors, the sun-made hormone that both helps control gene expression and inflammation in the brain.

A – is for antioxidants

B – is for B vitamins that are essential for healthy methylation

C – is both for choline, the main phospholipid in your brain; and low carb diets

D – is both for vitamin D and DHA, the brain critical omega-3 fat

E – is for exercise – both physical and mental exercise are linked to less dementia risk

Tick these five boxes and the odds of your memory and cognition getting worse are very small, possibly non-existent. We will go through these in order


Given that cognitive decline starts, for many in their 50’s but without any clear symptoms, it’s good to establish your memory status with a free 15 minute Cognitive Function Test. This is offered by and both gives you a score arranged across a green, orange, red scale and a free report highlighting which of the above are likely to be most important for you. It’s especially worth doing if you’re over 50.

Many people have told me they didn’t do it because ‘they’d rather not know’ but that’s unwise because, unlike other diseases such as diabetes, that are reversible, dementia and especially Alzheimer’s which accounts for 2/3rds of dementia diagnoses, is not reversible but is preventable so the sooner you know where you’re at and what to do about it the better. Especially since, in the early stages of cognitive decline people pursue this kind of strategy to regain mental acuity and memory.

Here’s the actions to take:

A for Antioxidants

The older you get the more antioxidants you need. Many ‘polyphenol’ rich foods from blueberries to broccoli are potent antioxidants. The best way to optimise these is to eat a multi-coloured diet with lots of greens, berries, beetroot, turmeric, mustard, cinnamon and other spices and herbs.

But just eating these foods, especially later in life, doesn’t give your brain full protection from oxidative damage. That is why I both recommend, and take myself, a daily AGE Antioxidant formula containing all the nutrients mentioned above. Glutathione and alpha-lipoic acid are especially important, as is vitamin C. You won’t get enough vitamin C is an all-round antioxidant formula as optimal levels of 1-2g a day is a whole pill or two in its own right so this is worth taking separately.

B for B vitamins

One of the best predictors of cognitive decline is a blood test for homocysteine. Homocysteine levels in the blood increase if your methylation ability is under par. Methylation is absolutely critical for keeping neurons healthy, building neuronal membranes. Almost a quarter (22%) of the risk for Alzheimer’s is attributed to raised homocysteine and/or lack of B vitamins, according to research at the US National Institutes of Health.

B vitamins, especially B6, folate and B12, are vital for methylation. Vitamin B2 and B3(niacin) have a lesser role to play. Zinc and TMG (tri-methyl glycine) also lower homocysteine. All these would be included in a homocysteine lowering formula. Do you need this? Not necessarily. Younger and healthy people are probably protected sufficiently with the level of B vitamins in a good ‘optimum nutrition’ multivitamin but if you’re homocysteine level is above 11 you need much higher doses. That’s why homocysteine lowering formulas contain 500mcg of B12 while a good multi would provide 10mcg which is already four times higher than the RDA of 2.5mcg.

If you are experiencing any cognitive issues or concerns or don’t score as well as you’d like on the Cognitive Function Test I strongly recommend you get your blood homocysteine level measured.

C for Choline and a Low Carb Diet

Almost two thirds of the dry weight of the brain is made out of fats. These include omega-3 fats, cholesterol and phospholipids. Phospholipids are the major player with strange sounding names all beginning with phosphatidyl…choline, serine, inositol, dimethylaminoethanol etc. They are a family and can be made from each other. The most important one is phosphatidyl choline, followed by phosphatidyl serine. They are very rich in eggs and fish. I make a point to eat six eggs a week and have three servings of fish, but I also supplement extra phospholipids in a Brain Food supplement (this also has added ‘methylation’ B vitamins).

Neurons can run on either a stable supply of glucose or ketones, which are made in the liver from fat, for example when you’re fasting or burning off body fat. Eating too many carbs disturbs blood sugar balance and that’s why dementia has been called ‘type-3 diabetes’.

Eating a low GL diet is so important. But there’s another kind of low GL diet which effectively switches out carbs for fat – often called a Low Carb High Fat (LCHF) diet. That works too. The interesting discovery is neurons actually prefer ketones to glucose as fuel if given the choice and ketones are most directly made from a type of fat called C8 oil. A study in Canada gave two tablespoons a day to people with cognitive decline and showed that, not only did their cognition improve, but that brain cells effectively came back to life, making more energy from ketones.

D for Vitamin D and DHA

One of the hottest new frontiers in the brain is the role of vitamin D, which both seems to control inflammation and also switch genes into healthy settings. The state of knowledge is such that having a low vitamin D level, e.g. below 50nmol/l, is clearly associated with increased dementia risk but does having a higher level, or supplementation, actually improve cognition?

A study in 2017 answered this question. The researchers took people with a vitamin D level below 100nmol/l, averaging about 60nmol/l which is, quite frankly, higher than you’d find in the average person in the UK. They were then given either a low dose (400iu) or a high dose (4,000iu) vitamin D supplement in this randomised placebo controlled trial.(2) The blood levels of those in the low dose vitamin D group went up to a healthy 86nmol/l while the level of those in the high dose group went up to 131nmol/l. The authors conclude: “Nonverbal (visual) memory seems to benefit from higher doses of vitamin D supplementation, particularly among those who are insufficient (<75nmol/L) at baseline, while verbal memory and other cognitive domains do not.” Verbal memory is much more subject to learning and less relevant when looking at biological effects. Multivitamins, for example, raise non-verbal IQ but not verbal IQ.

The study suggests that a) you want to have a blood level of vitamin D above 75nmol/l and that 400iu (10mcg) is not enough. The optimal intake is probably between 1,000iu(25mcg) and 4,000iu(100mcg) although I suspect 4,000iu is unnecessarily high on a long-term basis unless you are experiencing cognitive decline.

D is also for the omega-3 fat DHA which has ever-increasing evidence to be protective of declining cognition. One of the most impressive studies gave sixty five healthy 50-75 year olds 2.2g a day of omega 3 fish oils for 26 weeks.(3) Not only was there was a significant increase in executive functions but also scans revealed beneficial structural changes in white matter integrity and grey matter volume. Improvements in executive function correlated with red cell omega 3 status. While other studies have shown improvements in those with cognitive decline this study shows a beneficial effect is healthy older people.

E is for Exercise for both mind and body

The level of physical fitness, education standard and intellectual activity are three well established risk factors for cognitive decline. Fitter people have better minds. So building in daily exercise into your lifestyle is very important especially as you get older. So too is learning new things. One of the best mind protectors is learning a new language or skill. So, it is good to keep giving yourself mental challenges to keep learning and protect your brain from decay.

If you put all these factors together the chances are you’ll prevent any significant decline in cognitive abilities and take a big step towards dementia-proofing yourself. My mentors, such as the late Dr Linus Pauling and Abram Hoffer, lived well into their 90’s and were mentally as sharper as a razor right up to the last weeks of their life. I intend the same for myself and wish this for you too.

Patrick Holford, BSc, DipION, FBANT, NTCRP, is a pioneer in new approaches to health and nutrition. He is a leading spokesman on nutrition in the media, specialising in the field of mental health. He is the author of 37 books, translated into over 30 languages and selling millions of copies worldwide, including The Optimum Nutrition Bible, The Low GL-Diet Bible, Optimum Nutrition for the Mind and The 10 Secrets of 100% Healthy People, 10 Secrets of Healthy Ageing and Good Medicine.

By admin April 22, 2021

Ramadhan and Nutrition

Ramadhan is the 9th month of the Islamic calendar observed by Muslims worldwide as a month of fasting, prayer, reflection and community cohesiveness.

During this time, fasting from sunrise to sunset is obligatory for adult Muslims who are not acutely or chronically ill, travelling and elderly, breastfeeding, diabetic or experiencing their monthly flow.

For those who are fasting they need to wake up well before sunrise to eat food that has to sustain them until sunset and this means eating foods high in protein, complex carbohydrates, vegetables and maintaining proper hydration.


This is where Healthy U has your back with a variety of high protein and  high fibre meal options which will help maintain energy levels throughout the day while providing the necessary nutrients for the body.

  • Iftar (After sunset)

  • Fruits e.g. dates, prunes, raisins etc. Easy to digest thus ideal to consume when breaking the fast. In addition, they provide electrolytes and dietary fibre for a healthy blood PH and bowel function.
  • A variety of health snacks e.g. protein and energy bars, nuts, crackers, wafers etc.
  • Healthy juices (The Berry Company, Mangajo drinks) herbal teas and water to maintain healthy hydration levels and other health benefits e.g. relaxation, digestion and detox.
  • Dairy alternative drinks (almond, soya, hazelnuts and rice milk). Suitable for lactose intolerant individuals.
  • Quality whole foods (pulses, grains, flours) rich in protein, carbohydrates, vitamins and minerals.
  • Superfoods (moringa, baobab, wheatgrass, spirulina). To supply essential vitamins, minerals and phytonutrients considering it might be difficult to achieve the required servings of fruits and vegetables.
  • Suhoor (Before dawn)

  • A low GL diet (high in protein, complex carbohydrates and healthy fats) would be ideal for Suhoor to supply the required nutrients slowly throughout the day.
  • Oats (jumbo, porridge). May be consumed with dairy free milk (e.g. almond, rice and coconut especially for lactose intolerant individuals) and topped off with raisins to make the dish sweeter and the additional nutritional benefits from the raisins such as dietary fibre and antioxidant.
  • High fibre mueslis and granola, for sustained energy release during the day
  • Quality whole foods (pulses, grains, flours) rich in protein, carbohydrates, vitamins and minerals
  • Superfoods (moringa, baobab, wheatgrass, spirulina), to supply essential vitamins, minerals and phytonutrients considering it might be difficult to achieve the required servings of fruits and vegetables.


During Iftar and Suhoor, make an effort to replace fried fatty and oily foods with baked products, fresh fruits salads, dates and yoghurt. These are rich in probiotics (help maintain a healthy digestive system in addition to boosting immunity through the gut.)

Weight Loss and gain

A major concern during this time is weight loss though many people view fasting as a great way to lose weight. However, this may lead to weight gain for some people since consuming large meals at opposite ends of the day (early in the day and late at night) coupled with low activity level may slow down your metabolism in an attempt to conserve energy for fuel throughout the day.

For most people, weight loss may occur during Ramadhan because the amount of food consumed changes (portion sizes) and your stomach may become smaller during the period and therefore hold less food in addition to appetite changes.

A study showed that the changes during Ramadhan were not as much and often reversible after the period unless consistent lifestyle modifications are made in an effort to maintain the weight milestone achieved during the period.


Ideally, the best time to exercise is before the pre-dawn meal (Suhoor). Exercise will help improve your metabolism especially for those looking to lose weight during this period.


During this period, it is important to remember that Corona virus is still lurking in the streets thus maintaining immunity should a top priority. Therefore, immunity supplements would help to bridge the gap in the diet. The essential nutrients to prioritize are; vitamin C & D, zinc and selenium.

At Healthy U, we have variety of immune boosting supplements and you are very much welcome to our nearest branch for further consultation, by our qualified nutritionists on the best supplements to help keep your immunity in tip top shape.


By Mercy Mwikali Muthami, a nutritionist at Healthy U.

By admin December 19, 2017

Quit Smoking the Healthy Way

You want to quit smoking, you know all the bad effects it can have, you keep making excuses that now is not the right time, you tried it once and found it too difficult. We are here to help you get rid of these thoughts and find the healthiest way to #LiveLifeWell and quit smoking.

Smoking can have some severe side effects. Some of these include:

  • lung disease, heart disease, stroke, high blood pressure, cervical cancer, pregnancy complications
  • Females can experience early menopause, osteoporosis, cervical cancer, decreased fertility and pregnancy complications
  • Males may experience low penile blood pressure which may contribute to impotence.

Quitting can be hard due to nicotine addiction. You can also experience other withdrawal symptoms such as nervousness, irritability, headache, tremors, and disrupted sleep.

How do you get past this? Proper supplementation and diet can help to control these symptoms, getting you back to normal in no time.

Here are some of our suggestions:


  • Smokers cleanse kit – this is a three-part program that contains herbs, vitamins and amino acids aimed at respiratory system cleanse and support, reducing cravings and stress relieving.
  • Total lung therapy – Helps to expel mucous from deep in the respiratory system, sooth and heal the inflamed tissues as well as protecting and strengthening the system.
  • Antioxidants e.g. Coenzyme Q10, grape seed extract, N-Acetyl cysteine (NAC.) These protect the system against the oxidative stress and improve circulation and oxygenation of tissues. They also help to repair lungs and the other damaged cells.
  • A potent multivitamin and mineral complex which provides important nutrients such as Vitamin C which is depleted by smoking and Vitamin B3 which helps to lessen the cravings.


  • Peppermint, lavender and orange essential oils – they can help to fight the urge to smoke and can reduce headaches associated with nicotine withdrawal.


  • Consume more fruits and vegetables to get all the beneficial nutrients you need such as vitamins, minerals and phytonutrients.
  • Consume more cayenne and ginger- cayenne helps to desensitize respiratory tract cells to irritants from cigarette smoke.
  • Consume more onions and garlic as they contain nutrients that help in detoxifying harmful substances from the body and can boost the immune system.
  • Consume herbal teas that help in blood cleansing, relaxation and general well-being.
  • Consume nuts and seeds that have nutrients with nerve-calming properties.

To find out more or get the support you need, talk to one of our in-store nutritionists today and don’t forget to #LiveLifeWell

By admin March 21, 2023

Plant-astic Plant-based Recipes!

Incorporating more vegetables and plant-based meals into your diet has incredible health benefits! Plant-based meals are nutritious, delicious, and very easy to make, with often just a few ingredients. You don’t have to go fully plant-based, but eating more vegetables is definitely a good idea. So we’ve put together a few of our favourite recipes for you to try.

Happy cooking, be inspired and don’t be afraid to experiment in the kitchen!


If you’re looking to scale up on the veggies and try a meat-free meal, these easy Black Bean Burgers are a must! Crispy on the outside, juicy and flavorful on the inside, and when topped with your favourite condiments, they are soon to be a family favourite. What’s more, they’re filled with wholesome ingredients and packed full of protein! Finally, you can have your burger and eat it too ;).

Cooking instructions:

  • Drain your black beans to where they only have a TINY bit of liquid left coating them. Pour both cans into a large bowl.
  • Mash the beans with a fork or mashing tool until they are mashed with some whole bean pieces left in the mixture.
  • Add in your desired spices (salt, pepper, cayenne, etc.). Mix well. Taste it to make sure you don’t need to add more spice!
  • Finely dice ¼ of a yellow onion. Add to mixture.
  • Mince 1 clove of garlic. Add to mixture.
  • Add in 1 egg. Stir all ingredients until they are well incorporated!
  • Add in 1 cup of breadcrumbs. Stir until the mixture becomes more dry and you are able to form it into patties. If your mixture is still too wet, add more breadcrumbs until you reach the desired consistency of being able to form patties.
  • Divide the mixture in the bowl into fourths. Roll each fourth into a ball and then flatten it out into a patty.
  • Add oil to a [an and fry the patties on each side for 4-5 minutes.
  • They should be golden brown and crispy on the outside when they are done!
  • Assemble our burger using your favourite toppings and enjoy!


This one-pot curry recipe is incredibly flavourful and uses pantry staples, so you can make it any time the craving hits. It’s loaded with protein and fibre and will soon become your go-to veggie, and vegan-friendly curry.

Cooking instructions:

  • In a large pot, heat the oil over medium-low and add sliced onion, garlic, and crushed red pepper to the pot.
  • Cook, stirring occasionally, until the onion is softened and deep golden, about 15 minutes. Add a tablespoon of water at a time if the onions get dry.
  • Increase the heat to medium. Add the curry powder and cumin and stir until toasted, about 1 minute.
  • Add the crushed tomatoes and gently scrape the bottom of the pan with a wooden or rubber spoon to release the any browned spices or onions stuck to the bottom.
  • Pour in the coconut milk and add the drained chickpeas into the pot. Stir and reduce to low heat.
  • Let simmer until the sauce is thickened and the chickpeas are slightly softened, about 10 minutes, stirring occasionally.
  • Season with salt and pepper to taste, and adjust other seasonings as necessary.
  • Serve with naan or rice.


This teriyaki dish is perfect for weeknight dinners! I’s sweet and savory and comes together in a flash. Tofu is high in protein, contains all 9 of the essential amino acids and is also a good source of calcium and manganese! Need any more reason to try this dish? We didn’t think so!

Cooking instructions:

  • Cut the tofu into chunks.
  • Heat 1 tbs of oil in a large pan over medium heat and add the tofu.
  • Mix soy sauce, spices, honey and crushed garlic clove in a bowl to make the teriyaki sauce.
  • When tofu is cooked through add the sauce and cook for a further minute
  • Garnish with spring onion.
  • Serve with rice.


This vegan butternut squash uses simple ingredients and is super easy to make.  It has ginger and turmeric which are known to sooth digestion and of course butternut, which is rich in important vitamins, minerals, and disease-fighting antioxidants. This recipe is ideal for batch cooking and freezes well, so you can have a healthy meal whenever you’d like.

Cooking instructions:

  • Peel and cube butternut squash and onion.
  • Mix squash, onion and peeled garlic cloves with olive oil, paprika, salt and pepper. Roast for 40 minutes (approx. 200 °C until the squash is fully cooked. If the onion and garlic are cooked before the squash, remove them from the sheet pan and allow the squash to continue cooking.
  • Add all ingredients to a large pot. Using an immersion blender, combine until you have a smooth, creamy soup, adjusting the amount of broth to achieve a desired consistency. Alternatively, blend all ingredients in a standing blender (you may have to blend in batches). Then return to pot to heat the soup.
  • Enjoy immediately.
By admin August 30, 2021

Our Gluten Free Bakery

Sarit Center Branch

Gluten-free has been a prominent topic of conversation within mainstream food, nutrition, health, and fitness channels. Whether it is for a short-term weight loss diet, lifestyle change, or a more serious allergy, there are undeniable benefits that the reduction or elimination of gluten may provide.

Eating gluten-free does not need to be inconvenient or difficult. At Healthy U, we are committed to making sure that your healthy dietary choices are easy to make (and stick to).

With our newly revamped shop at Sarit, our new Gluten-Free bakery provides fresh and healthy treats and alternatives for our health conscious and alternative-seeking customers.

Supplied by Artisan Cloud Kitchen, they are a world-class food production facility located at the Jomo Kenyatta International Airport established in November 2020. Their aim is to change the culture of food, especially nutritionally, in the country by providing breads and pastries of an exceptionally high quality and standard.

Our menu includes:


  • Norlander (100% Vegan)

An artisan handmade bread baked daily with the freshest of ingredients; ground coarse wheat, sunflower seeds, rye flour, water, salt, yeast.

  • Multigrain (100% Vegan)

As the name implies this bread is made from high fiber flour making it extremely nutritious. It has seeds incorporated in it, like sesame, linseeds and flaxseeds. Its soft and fluffy like regular white sandwich bread but has a hearty and satisfying flavor.

  • 100% Rye Sourdough (100% Vegan)

It’s hard to beat the aroma of freshly baked bread especially when it’s the sweet tang of sourdough. This crusty bread has an airy texture and rich distinct flavour. Made in true traditional Bavarian heritage, it stands apart from the rest in its sustaining nature.


  • Gluten Free Bread

This is often denser as compared to wheat-based breads so it’s more wholesome.  It’s made of soya flour, corn starch, flax seeds, sunflower seeds, chia seeds, dry yeast. The seeds used provide numerous health benefits such as plant-based proteins, it may lower cholesterol and blood pressure.

  • Gluten Free Cookies

Ingredients; gluten free flour, butter, sugar, eggs, chocolate chips

Made from a mixture of corn starch and soy starch. Our gluten free cookies combine a taste of nutritiousness and sweetness with the addition of chocolate chips and a little bit of sugar.

Furthermore, we have ensured that the gluten free production area is separate from the rest of the production are and access is limited to two chefs per production. The tools and trades of production in that area are used exclusively for that area and at no time are they to leave the room.


  • Almond Zopf

Eggs, almonds, wheat flour, milk, butter, salt, sugar.

This is mild sweet bread that has a sugar, almond raisin and cinnamon filling in the middle. Its typically glazed with a sugar glaze to bring out the intensity of taste.


Now we may be staunch advocates of nutritious products but that in no way means that we forget our clients that love sweet pastries and breads, after all, a little sugar is recommended by doctors, unless you have a medical condition that advises against the intake of sugar.

  • Brownies

Ingredients; flour, eggs, butter, dark chocolate, brown sugar, cocoa powder, cashew nuts, vanilla essence.

Our 100% HOMEMADE Chocolate brownies are really the best that money can buy. The chocolate is specifically imported from Belgium because we know to have the best, you have to use the best

  • Peach – Almond Tarts

Ingredients; peaches, almond, wheat flour, butter, sugar, eggs.

The combination of peaches and almond makes it to an amazing taste experience.

  • Apple pies

Ingredients; white wheat flour, butter, sugar, apples, cinnamon, raisins, oats, eggs.

The classic pie, in a new outfit.



By admin September 30, 2022

Nurturing Naturally

At that moment when that pregnancy test turns positive and it is a clear sign of what you have been praying for, a heap of emotions spread through your body. You sit down and jot in a notebook with so much excitement about how you would like to raise your little one. You’re only 6 weeks pregnant but you already have a school picked out. Why does any of this matter? In life, nurturing generally begins long before we are born, when life is still unfolding in the womb.

It is often said that things we experience in our childhood often shape our adult life. So, what does it mean to nurture? Nurturing can be best defined as caring for and protecting someone or something while they are growing. From both pre-and post-natal care, mothers are expected to keep their clinic visits and are supplemented with nutrients all in preparation for this life that they are bringing into the world. Without a doubt, the labor pays off once you deliver your healthy baby, but the path to good nurturing has only just begun.

If we want to understand how to best nurture our children, then we must look at these 4 pillars.

  • Physical

A few hours after delivering my baby, reality finally sunk in. I had a tiny human now depending on me to feed him and I couldn’t let myself fail this very important task. The nurse brings him to my room and I’m still groggy from the anesthetic and the whole experience in general, but the baby must feed. It was only minutes after the baby latched and the milk was trickling away, incredible what the human body can do. Then comes this unknown feeling that you will protect this little human in your arms with everything you have. This is only the beginning of the journey, but if you start right then you will end right. This mantra has stuck with me throughout my motherhood journey. I breastfed exclusively for 6 months and when I began the weaning journey, all the knowledge I had shared with my clients in the past is the same I provided for the baby, a well-balanced meal, freshly squeezed fruits, not too much porridge to bore him but enriched enough to make it fun and make him strong. Providing a baby with food that is safe, cost-effective, and nutritious in the most natural way is simply how I have managed to keep colds and sickness away and have him looking so chubby and healthy. I am a proud mama.

  • Mental

The first 6 months to 1 year go by so fast and you notice that baby wants to be more independent. They either want to hold their food or feed themselves and for older kids they want to make big decisions like dressing themselves, making their beds, preparing a small meal, or even doing homework on their own. How do you fit into this part as a parent? Guiding and encouraging them when they want to try something you always do for them is a good way to start. Let them believe that you trust them to make such an important decision and if they do it wrong then you let them know that they will get it right next time. This prepares them later in life to deal with difficult situations and to always be self-aware and assertive of all the decisions they make.

  • Emotional

As you progress to the second trimester of pregnancy, the fluttery small baby kicks begin, and it forms an unimaginable connection between mother and baby. This bond grows even bigger during breastfeeding and creates a nest where the baby always knows that this is the person that will always protect them. A rocky first trimester of vomiting and nausea to cracked nipples during breastfeeding and sleeplessness nights requires the community surrounding both mother and baby to be very supportive to ease the journey. This overwhelming responsibility carried on one shoulder has led to many cases of post-partum depression. A stressed mother leads to a decreased milk supply and an unhappy cranky baby. Spouses and family members are called to take care of the mother so she can in turn take care of the baby.

  • Spiritual

When crawling begins and you know that baby is about to take their first steps or start mouthing words like ‘mama’ or ‘dada’, and they have also acquired tiny skills of smiling, waving goodbye, saying thank you, sorry, and creatively playing with kitchen utilities like toys. This might cost you a pretty penny to always replace these items, but it is how they learn what these objects are in their special little way. The feeling of pride that swells up your heart as you watch these milestones unfold is simply the reward of good nurturing. We have fallen into the sweep of technology letting our babies watch television daily from morning to evening. Don’t get me wrong this can be a good occasional pass time, but overreliance on this often affects their social and creative skills once they are around other children in school, it becomes hard to do simple things such as sharing or coping with difficult situations. Let baby out more often to play outside and interact with nature, make castles and cars out of mud, and get dirty all over. Experience the true feeling of being as free as a child.

Lastly, whichever journey you are on right now, remember, you are doing your utmost best for yourself and your little one. Keep going it is all worth it.

By Radido

By admin May 20, 2024

Nourish Your Skin: The Link Between Nutrition and a Radiant Complexion

We often focus on treating our skin from the outside, but it’s essential to remember that our skin is our body’s largest organ, and a significant part of its health comes from nurturing it from within. While factors like age and genetics affect our skin, nutrition and lifestyle are within our control. Let’s explore the critical connection between nutrition and skin wellness, skin-loving foods, and lifestyle advice.

Here’s your essential squad of nutrients for healthy skin:

  • Vitamin A: Essential for cell turnover and repair, found in carrots, sweet potatoes, and leafy greens.
  • Vitamin C: Promotes collagen synthesis to keep the skin firm and bouncy, and acts as a zesty antioxidant defender against free radicals. Abundant in citrus fruits, strawberries, broccoli, and bell peppers.
  • Vitamin E: Shields against free radicals and UV damage, sourced from peanuts, sunflower seeds, leafy greens, and avocados.
  • Omega-3 Fatty Acids: The calming breeze for your skin, due to its anti-inflammatory properties. It also supports the skin barrier function, helping it retain water and avoid dryness. Found in fatty fish like salmon, as well as flaxseeds, chia seeds, and walnuts.
  • Zinc: Mighty Zinc. Supports wound healing and helps prevent acne, present in sesame and pumpkin seeds, beans, lentils, tofu, and whole grains.
  • Water: The hydrating elixir for your skin cells, supporting natural detoxification processes.
  • Protein: Collagen, the main structural protein in the skin, requires adequate protein intake to ensure the body has enough building blocks for collagen production.

To obtain these nutrients, rather than fixating on a single nutrient or superfood, aim for a balanced diet rich in colorful fruits and vegetables, whole grains, lean proteins (fish, poultry, legumes), and healthy fats (avocado, olive oil).

Eating the wrong foods can trigger or exacerbate skin conditions. Some foods break down into sugar in the body quicker than other which may promote inflammation, acne, or accelerating signs of aging with excess intake. Carbohydrates that beak down into sugar quicker are called  high glycemic, and are found in sugar-sweetened beverages, refined grains, or sweets. They can raise blood sugar levels, stimulating hormone production that may increase sebum (oil) production and lead to acne. For others, food allergens or triggers such as nuts, dairy, or gluten may worsen eczema symptoms.

You skin’s glow is affected by many other factors as well. Unlock your skin’s natural glow with these lifestyle changes:

  • Get adequate Sleep as it promotes skin repair and regeneration.
  • Stress Management: Reduces wrinkles caused by worry and helps manage skin conditions that are exacerbated by stress.
  • Cut Back on Smoking and Excessive Alcohol: These skin disrupting habits can  accelerate skin aging and dullness.
  • Regular Exercise boosts circulation, delivering oxygen and nutrients to the skin.

Your complexion will thank you by staying clear, bright, and ready to “face” the day!

In summary, achieving radiant, healthy skin goes beyond skincare products—it starts from within. It begins with what you put on your plate and how you care for yourself every day. So, nourish your skin with love, inside and out!

By admin March 28, 2024

Navigating the Twists and Turns of Endometriosis: The Role of Nutrition

Endometriosis silently affects one in ten women, often leading them through a frustrating journey of misdiagnoses and misunderstood pain. Despite its prevalence, endometriosis remains a condition clouded in mystery, with limited treatment options available. However, amidst this complexity, emerging research sheds light on the potential of nutrition to alleviate symptoms and improve quality of life for those with endometriosis. This March in honour of Endometriosis Awareness Month we delve into the intricacies of endometriosis and uncover how nutritional interventions can play a pivotal role in managing its symptoms.

Understanding Endometriosis

Endometriosis manifests when tissue resembling the uterine lining grows beyond the womb, commonly on the external surface of the uterus, the ovaries, fallopian tubes, abdominal wall or intestines. The precise cause remains elusive, with several theories proposed to explain its origins. Symptoms vary but often encompass pelvic pain, abnormal menstrual bleeding, painful urination or bowel movements, fatigue, bloating, constipation, painful intercourse and fertility complications. The psychological toll, including anxiety and depression, further compounds the challenges faced by individuals with endometriosis.

Nutrition and Endometriosis

Nutrition emerges as a potential ally in managing endometriosis symptoms by influencing estrogen levels and mitigating inflammation. While research on this connection is ongoing, preliminary studies indicate promising outcomes for nutritional interventions in alleviating pain and discomfort associated with endometriosis. Certain foods can exacerbate inflammation, worsening symptoms, while others possess anti-inflammatory properties that may alleviate discomfort and improve overall quality of life.

Omega-3 fatty acids demonstrate a protective effect, with higher intake associated with reduced risk of endometriosis. Sources such as fatty fish, flax seeds, and chia seeds offer valuable omega-3 supplementation. Vitamin D deficiency correlates with increased endometriosis risk and symptom severity highlighting the importance of adequate sun exposure, intake through diet or supplementation. Magnesium, abundant in leafy greens, nuts, and seeds (especially almond and pumpkins), holds promise in pain management and
mood regulation, both significant aspects of endometriosis symptomatology. Antioxidants found in berries combat oxidative stress and antioxidant vitamins have been shown to alleviate symptoms such as dysmenorrhea and pelvic pain. Fibre-rich foods aid in estrogen metabolism and promote regular bowel movements, essential for hormone balance and symptom control.

Foods to limit or avoid, and foods to include in your diet

Certain dietary components exacerbate endometriosis symptoms and warrant restriction, including red meats, high-fat dairy, refined sugars, and caffeine. These foods can trigger inflammatory responses and hormonal imbalances, worsening discomfort and pain.

Emphasize the intake of whole foods abundant in omega-3 fatty acids, fibre, vitamins including Vitamin D, minerals including magnesium, and antioxidants. Stay vigilant about hidden inflammatory ingredients lurking in processed foods by reading food labels. Opt for minimally processed alternatives to minimize exposure to these triggers, and limit your intake of red meat to a maximum of three portions per week.

Tools to implement a nutrient-rich diet

Start prioritising meal planning. It’s a great tool to help you integrate nutritional meals into your daily life. It not only helps you stay on track with your eating but takes away some of the stress associated with putting together impromptu or ad hoc meals.

Seek personalised guidance and support through a dietitian or nutritionist. They can tailor dietary recommendations to suit your unique needs and preferences, helping you optimise symptom management and enhance your overall well-being.

In addition to dietary modifications, adopting lifestyle practices such as stress management, regular exercise, and adequate sleep can complement nutritional strategies in managing endometriosis symptoms.

Endometriosis poses a multifaceted challenge to women’s health, but with informed dietary choices and holistic lifestyle approaches, its impact can be mitigated. Let us navigate this journey together, empowering women to prioritize their vitality and resilience in the face of endometriosis. Remember, consultation with healthcare professionals remains paramount in crafting personalised strategies for managing this complex condition. Together, we can nourish wellness and pave the path towards a brighter, pain-free future for those affected by endometriosis.

By admin September 24, 2020

Natural versus Synthetic Supplements

At Healthy U, we pride ourselves in having the largest and most extensive range of natural and high quality supplements in Kenya.

What does this mean however? Aren’t all supplements created the same?

When it comes to supplements, you have two basic options, natural or naturally derived supplements, and synthetic ones.

Although some may argue these are the same, there are some fundamental differences between the two.

Synthetic vitamins and minerals are processed in a laboratory, and these synthetic supplements contain little or no natural ingredients.

Whilst sometimes these may be cheaper in price, the benefits may be limited as your body (probably) does not absorb synthetic supplements in the same way that your body would absorb natural supplements.

Although they can be effective, when given the choice, we would always recommend going for a natural supplement.

Naturally derived vitamins and minerals come  from plants. We leave nature to do the creation of these supplements, but they are only manufactured, not produced, in a laboratory for sterile purposes.

Natural supplements are as close to nature as you can get without eating the actual plant. Natural supplements, or high quality naturally derived ones, allow you to ingest concentrated amounts of vitamins and minerals. They also allow you to get vitamins and minerals from plant foods that you may not have access to, from faraway places.

With natural supplements, you are directly harnessing the power of plants, and all their wonderful and magical properties.

With the essence of nature captured in our high quality range of supplements, you know you are getting the best.

At Healthy U, we therefore believe in quality. Your body can tell the difference, even if a microscope can’t.