Charity Safe Haven

Hello,

Happy Wednesday...

Welcome to Part 3 of Functional Nutrition series.

🍏 Nutrition & Chronic Disease 🍏

Did you know that the right foods can help manage conditions like diabetes, heart disease, and autoimmune disorders?

Here’s how:

1. For Diabetes: Choose fiber-rich whole grains & healthy fats (avocados, nuts) to control blood sugar.

2. For Heart Health: Add omega-3s from fish & antioxidants from leafy greens to lower cholesterol.

3. For Autoimmune Support: Try probiotics (yogurt, kefir) & anti-inflammatory foods like turmeric & salmon.

Small changes, big impact! 💪🌿

Hello,

Happy Tuesday,

🎥 New Episode Alert! 🚨

Do you know what nutritionists really do? 🤔
It’s time to bust some myths and set the record straight! 💥

In my latest YouTube episode, I'm tackling the TOP 10 myths about nutritionists and clinical nutritionists that you need to stop believing. 🥗✨

Whether you think they only help with weight loss, follow trendy diets, or that their advice is the same as what you find on the internet, I'm breaking it all down. 🎯

👉 Tune in now to discover the truth and get real, science-backed insights on nutrition and health! 🍏👩‍⚕️

🔗 Watch here:
https://youtu.be/hSsg25M7FQw

10 Common Myths About Nutritionists You Need to Stop Believing.. In this episode, I dive into the top 10 myths and misconceptions about nutritionists and clinical nutritionists. From the idea that they only focus on weight...

Hello,

Happy New week!!!

Happy Monday...

Welcome to Part 3 of my Functional Nutrition series.

🌿 Fight Inflammation with Food! 🌿

‼️ An anti-inflammatory diet can help reduce joint pain, boost immunity, and improve digestion.

Add these powerful foods to your meals:

▪︎ 🐟 Fatty Fish (Salmon, mackerel)
▪︎ 🥗 Leafy Greens (Spinach, kale)
▪︎ 🍓 Berries (Blueberries, strawberries)
▪︎ 🥜 Nuts & Seeds (Almonds, flaxseeds)
▪︎.🌱 Turmeric & Ginger for added spice!

Try this: A grilled salmon & quinoa bowl with mixed greens and a drizzle of olive oil. 🥣

Hello,

Happy Wednesday

Welcome to Part 1 of Functional Nutrition

Today: 🌿 Gut Health = Whole Health! 🌿

● Your gut does more than just digest food—it's key to your immunity, energy levels, and even your mood!
🧠

💪Support your gut with:

▪︎ Probiotics (Yogurt, kimchi)
▪︎ Prebiotics (Garlic, onions)
▪︎ High-Fibre (Veggies, fruits)
▪︎ Fermented Foods (Kombucha, pickles)
▪︎ Polyphenols (Dark chocolate, green tea)

● A healthy gut means better digestion, stronger immunity, and a happier you! 🌟

Hello,

Happy Tuesday

🎥 New Episode Alert! 🎥

Curious about what it takes to be a Clinical Nutritionist? 🤔

In my latest video, I'm answering the top 10 most commonly asked questions about the profession!

From career paths to daily duties, I'm covering it all.

Whether you're an aspiring nutritionist or just want to learn more, this episode is for you!

👉 Watch
https://youtu.be/nLuGhpnEyns

Top 10 Questions About Being a Clinical Nutritionist Answered In this episode, we dive into the top 10 most commonly asked questions about being a clinical nutritionist. Whether you're considering a career in nutrition ...

Hello,

Happy New week, Happy Monday...

Happy New Month, Month of September

Welcome to my Functional Nutrition series,

🌱 What is Functional Nutrition? 🌱

● Functional nutrition is more than just a diet—it's a personalized, holistic approach to health.

● By understanding your unique body, lifestyle, and environment, functional nutrition helps you address the root causes of health issues, not just the symptoms.

● Forget one-size-fits-all diets.

● Let's focus on what your body truly needs for optimal well-being! 🥗💪

Hello,

Happy Wednesday

🌟 Fun Facts About Breastfeeding! 🌟

Did you know? 🤱

▪︎ Your breast milk adapts to your baby’s needs, even changing during a feed!
▪︎ Breastfeeding burns about 500 calories a day—hello, natural workout! 💪
▪︎ It’s also a natural sleep aid, with melatonin-rich milk at night. 💤

▪︎ Plus, breastfeeding is a built-in immunity booster for your little one. 🛡️

Celebrate the amazing wonders of breastfeeding with these cool facts!

Hello,

Happy Tuesday

🚀 New Episode Alert! 🎥

Aspiring nutritionists, this one's for you! 🌱

In my latest episode, I am breaking down how to choose your niche in the nutrition field and become an expert in your area of passion.

Whether you’re just starting out or looking to specialise, this guide is packed with tips on finding your focus, gaining experience, and standing out in the industry.

Don't forget to Subscribe, like and leave a comment.

Don’t miss out on these valuable insights!

🔗 Watch now:
https://youtu.be/FX_gb1VLlNc

Top 7 Tips for Aspiring Nutritionists: How to Develop Your Nutrition Niche... In this episode, we dive into the importance of choosing a niche in the nutrition field and how it can set you apart as a professional. We cover actionable s...

Hello,

Happy Monday

Happy New Week

The last week of August

🤱 Breastfeeding in Special Situations 💪

Every breastfeeding journey is unique, especially in challenging circumstances:

👶 Twins/Triplets:
Tandem nursing and frequent feedings can help keep up with the demand. Your body can handle it!

💛 Preemies:
Start pumping early, and practice skin-to-skin. Your milk is a vital boost for your little one.

⚕️ Medical Conditions:
Whether it's diabetes, thyroid issues, or your baby has allergies, you can still breastfeed with the right support.

Remember, you’re not alone—support is out there to help you succeed!

Hello

Happy Tuesday

A new short episode is out on my YouTube channel

In today's episode I am sharing 7 questions I have encountered in my job interview.
I am sharing my thoughts process as I prepare for the interviews.

Click and watch if you are looking for a job or going for an interview.

Link to the episode below

https://lnkd.in/dJiRkmTr

Hello,

Happy New week!!!

Happy Monday...

🤱 Breastfeeding and Working Moms: You’ve Got This!

💪Balancing work and breastfeeding? It’s possible with the right tips and support:

🍼 Pump and Store: Stick to a consistent pumping schedule and store milk safely to keep your supply strong.

🏢 At Work: Talk to your employer about your needs, find a private space, and stay organized with a well-stocked pump bag.

📜 Know Your Rights: You're entitled to breaks and a private space for pumping. Check your local laws and take advantage of support resources.

You can do this!

Hello,

Happy Wednesday...

🌿 Diet & Lifestyle Tips for Boosting Lactation 🌿

Breastfeeding?

Your diet and lifestyle play a huge role in maintaining a healthy milk supply!

Here’s what you need to know:

🥣 Eat This: Oats, fenugreek, leafy greens, nuts, and plenty of water can help boost your milk production.

🚫 Avoid This: Limit caffeine, alcohol, and high-mercury fish. Watch out for spicy or allergenic foods if your baby seems sensitive.

😴 Rest & Relax: Sleep when your baby sleeps, manage stress with deep breathing, and don’t hesitate to lean on your support system.

Take care of yourself so you can take care of your little one! 💪🤱

Hello,

Happy New Week, Happy Monday

🌸 Facing Breastfeeding Challenges? You're Not Alone! 🌸

Here’s how to tackle common issues:

🤱 Latching Difficulties?

Position baby well and ensure a wide mouth for a better latch.
Seek help if needed!

💧 Worried About Low Milk Supply?

Nurse often, stay hydrated, and consider pumping to boost supply.

😣 Painful Nursing?

Check the latch, care for sore ni***es, and relieve engorgement with warm compresses.
Breastfeeding isn’t always easy, but with the right support and tips, you can overcome these hurdles! 💪

Happy Saturday

Welcome to the Q and A Saturday

🍼 Commonly Asked Breastfeeding Questions 🍼

Breastfeeding can be a beautiful journey, but it’s natural to have questions. Here are answers to some of the most common ones:

1️⃣ How often should I breastfeed?Newborns need to nurse every 2-3 hours—on demand is key!

2️⃣ Is my baby getting enough milk?Look for 6-8 wet diapers a day, regular bowel movements, and a satisfied baby after feeds.

3️⃣ What if breastfeeding is painful?Check your baby’s latch and try different positions. Persistent pain? Consult a lactation expert!

4️⃣ How can I increase my milk supply?Nurse/pump frequently, stay hydrated, and eat well. Power pumping can help too!

5️⃣ What about breastfeeding when I return to work?Pump during work hours, store milk safely, and breastfeed before and after work.

6️⃣ How do I handle blocked ducts or mastitis?Frequent feeding, warm compresses, and gentle massage for blocked ducts. For mastitis, consult your doctor and keep breastfeeding.

7️⃣ How long should I breastfeed?WHO recommends exclusive breastfeeding for 6 months and continuing for up to 2 years or more with complementary foods.
💖👶

Hello,

Happy Wednesday

🌟 Benefits of Breastfeeding for Mothers 🌟

Breastfeeding isn't just great for babies; it offers incredible benefits for mothers too!
💪 Postpartum Recovery:
• Promotes uterine contraction and reduces postpartum bleeding.
• Aids in weight loss by burning extra calories.
• Helps lower the risk of postpartum depression through the release of oxytocin.

🛡️ Reduced Disease Risk:
• Lowers the risk of breast and ovarian cancer.
• Reduces the chance of developing type 2 diabetes and heart disease.
• Enhances overall cardiovascular health.

❤️ Emotional Bonding:
• Strengthens the mother-infant bond with hormones like oxytocin.
• Reduces stress and promotes emotional well-being.
• Boosts maternal confidence and supports responsive parenting.

Breastfeeding benefits both you and your baby—embrace the journey together! 💖👶

🌟 Tune In to my Nutrition talk series🌟

I'm thrilled to share my YouTube series on nutrition talk , where I dive deep into the world of being a Practising Nutritionist in Kenya.

Whether you're looking to join the field of nutrition, fellow nutritionists, aspiring interns and students.

What's in it for you?
▪︎ Practical advice from my 3 year experience as nutritionist
▪︎ Helpful Tips to help you navigate the field of Nutrition.
▪︎ Mental wellness tips.

🎥 Watch the first episode here:

https://youtube.com/playlist?list=PLTnNZ4CFF-VjPfH7Wbm02bTXWnjnF6JQ6&si=grC5Sr1r97YbB3Zi

Join me on this journey to better your experience as a Practising Nutritionist.

Don't forget to like, comment, and subscribe to stay updated with new content!

Let's make healthy living a part of our everyday lives! 🌿

NUTRITION TALK/CHARITY'S SAFE HAVEN Welcome to Charity's Safe Haven|CSH. My name is Charity Wanyonyi. I am a Registered and Certified Nutritionist, healthy lifestyle enthusiast, and an advocate...

Hello,

Happy Monday, Happy New Week!!!

🌟 Benefits of Breastfeeding for Babies 🌟

Breastfeeding provides unparalleled benefits for your baby’s health and development:

▪︎ 🥛 Nutritional Powerhouse: Breast milk is perfectly balanced with proteins, fats, carbohydrates, vitamins, and minerals tailored to your baby's needs.

▪︎ 🛡️ Immune Support: Rich in antibodies and white blood cells, breast milk boosts your baby's immune system, protecting against infections and illnesses.

▪︎ 💪 Long-term Health Benefits:

1. Reduces the risk of obesity, diabetes, and cardiovascular diseases.
2. Enhances cognitive development and IQ.
3. Lowers the incidence of allergies, asthma, and certain cancers.
4. Improves dental health and reduces infections.

Embrace the journey of breastfeeding and give your baby the best start in life! 💖👶

Hello,

Happy Wednesday...

Thank you for joining me this month as I explored Healthy Snacking

🌿 Key Takeaways from Healthy Snacking! 🍎🥕

1. Nutrient density matters 🌟
2. Portion control is key 📏
3. Balanced snacks keep you full 🥑
4. Stay hydrated 💧
5. Plan and prepare ahead 📝
6. Listen to your body 👂
7. Avoid processed foods 🚫
8. Variety is important 🌈
9. Practice mindful eating 🧘‍♀️
10.Supports weight management ⚖️

Snack smart, stay healthy! 🌿

Hello,

Happy Tuesday...

🏋️‍♀️ Snacking for Weight Management! 🍎

1. Control Hunger: Prevent overeating at meals.
2. Boost Metabolism: Keep your metabolism active.
3. Sustained Energy: Avoid energy crashes.
4. Nutrient Intake: Get essential vitamins and minerals.

Healthy Snack Tips:
▪︎ Choose nutrient-dense options 🌿
▪︎ Watch portion sizes 📏
▪︎ Eat mindfully 🧘‍♀️
▪︎ Include protein & fiber 🥜
▪︎ Stay hydrated 💧
Plan & prepare 📝

Examples:
• Greek yogurt with berries 🍓
• Carrot sticks with hummus

🎉 Today, I celebrate 31 years of life and growth! 🎉

As I reflect on my journey, I am incredibly grateful for the opportunities, challenges, and experiences that have shaped me into who I am today.

Each year brings new lessons and insights, and I am excited about the possibilities that lie ahead. Thank you to my colleagues, mentors, clients, and connections for your support and inspiration.

I look forward to continuing our journey together and making a positive impact in the world of nutrition and beyond.

Here’s to a year of growth, collaboration, and success for us all!

Hello,

Happy Friday

🚫 Common Snacking Mistakes to Avoid! 🍪
1. Choosing unhealthy snacks 🍫
2. Not watching portion sizes 🥜
3. Skipping snacks altogether 🚫
4. Mindless eating 📺
5. Lack of balance in nutrients ⚖️
6. Over-relying on packaged snacks 📦
7. Not drinking enough water 💧
8. Skipping fruits and veggies 🍎
9. Eating late at night 🌙
10. Ignoring hunger cues 🤷

Snack smart for better health! 🌿

Hello,

Happy Wednesday...

🌟 Did You Know? Facts About Healthy Snacking! 🍎🥕

1. Boosts metabolism 🚀
2. Improves concentration 🧠
3. Stabilizes blood sugar 💪
4. Supports weight management ⚖️
5. Promotes heart health❤️
6. Provides essential nutrients 🍇
7. Enhances mood 😊
8. Increases protein intake 🥚
9. Aids digestion 🌾
10. Supports healthy skin 🌟

Snack smart, stay healthy! 🌿

Hello,

Happy Tuesday...

🎥 New Episode Alert 🎥

I am so excited about this week's episode.
I get to share insights on a topic that I am passionate about.

Once upon a time, I was an aspiring Nutritionist fresh from an internship and I wasn't sure what I was doing with my licence and the direction of my career.

Back then I wish someone had told me about these 11 tips and tricks on how to avoid Gaps in my CV and how to occupy my time to grow my skill set

Click the link below to watch the episode

https://youtu.be/zNiMO8DxVVM

And don't forget to like, leave a comment and hit that Subscribe button

Thank you for your support.

Career Advice for Nutritionists: How to keep your CV Gap-Free...11 tricks and tips Welcome to Charity Safe Haven Today I will be sharing tips and tricks on how I avoid gaps on my CV.Don't forget to share, like, leave a comment .Hit that Sub...

Hello,

Happy Monday, Happy New Week!

🥑 Balancing Macronutrients in Snacks! 🍓

Why it matters:
1. Protein: Builds muscle, and keeps you full.
2. Fats:Provides energy, and supports cell growth.
3. Carbs: Fuels body and brain.

Balanced Snack Ideas:

▪︎ 🍏 Apple slices with almond butter.
▪︎ 🥣 Greek yoghurt with berries and chia seeds.
▪︎ 🥕 Whole grain crackers with hummus and carrot sticks.
▪︎ 🌯 Turkey and avocado wrap.
▪︎ 🍍 Cottage cheese with pineapple and walnuts.

Enjoy nutritious, balanced snacks for a healthier you! 🌟

Hello,

Happy Saturday...

❓ FAQs About Healthy Snacking! 🥕🍇

1. Benefits? Boosts energy, controls hunger, enhances focus.
2. How often? 1-2 small snacks a day.
3. Healthy options? Fruits, nuts, yogurt, veggie sticks, smoothies.
4. Weight loss? Yes, prevents overeating.
5. What to avoid? Processed snacks high in sugar and unhealthy fats.
6. Late-night snacks? Light, nutritious options like fruit or yogurt.
7. Prevent overeating? Pre-portion, eat mindfully, choose high-protein and fiber snacks.
8. Part of a balanced diet?
Yes, complements meals and meets nutritional needs.

Snack smart, stay healthy! 🌿

Hello,

Happy Thursday...

🍍 Seasonal Snacking in Kenya: Fresh and Flavorful! 🌿

Enjoy the best of each season with these delicious and nutritious snacks made from local fruits and veggies:

1. Long Rains (March-May):
▪︎ 🥑 Avocado and pineapple salad
▪︎ 🥬 Kale and spinach wrap

2. Long Dry Season (June-October):
▪︎ 🥭 Mango and banana smoothie
▪︎ 🍅 Tomato and cucumber salad

3. Short Rains (November-December):
▪︎🍊 Orange and guava salad
▪︎ 🍠 Roasted sweet potato wedges

4. Short Dry Season (January-February):
▪︎ 🍉 Watermelon and mint salad
▪︎ 🥦 Cabbage and broccoli slaw

Savor the flavors of the season and stay healthy! 🌟