​Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you. Healthy eating begins with learning how to “eat smart”—it’s not just  you eat, but how you eat. Your food choices   can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression.

Please reload


Top 5 Healthy Dark Green Vegetables.

          Remember when your parents used to load your plate up with veggies and not let you have any dessert until you finished every last bit? They just might have been onto something with all those dark green vegetables.

        Take a look at Popeye and his spinach. He would down a can and practically lift a car. Impressive wasn’t it? Maybe the general idea isn’t so far fetched.

        Five of the healthiest dark green vegetables include broccoli, kale, spinach, romaine lettuce and Swiss chard. These vegetables, identified by their dark green color, are rich in antioxidants and usually have large amounts of phytochemicals like Vitamin C.

The art of STEAK


 Cooking a great steak at home isn't rocket science. It's more like advanced chemistry, with a focus in biology. Master the principles of meat and heat, and you can construct a dinner worthy of serving to a Nobel laureate—or any lucky Friday-night guest.
  Pick the Right Cut.>>>
Some of the juiciest, most flavorful steaks are well marbled, coming from a part of the cow that hasn't been toughened up by overexertion.



Yaogurts are ''probiotics.'' Probiotic, which literally means ''for life,'' refers to living organisms that can result in a health benefit when eaten in adequate amounts.

            And let us not forget that yogurt comes from milk. So yogurt eaters will also get a dose of animal protein (about 9 grams per 6-ounce serving), plus several other nutrients found in dairy foods, like calcium, vitamin B-2, B-12, potassium, and magnesium.

           In fact, the health benefits of yogurt are so impressive that many health-conscious people make it a daily habit.  Here are five possible health benefits of having a yogurt a day:

Foods for The Heart.

Red Wine 
Though some promising research does suggest that moderate red wine consumption can have some heart-healthy effects, like raising HDL (good cholesterol) and inhibiting the formation of blood clots, you shouldn't pour with abandon. Heavy alcohol consumption can increase cancer risk - and what's more, many of the health benefits of drinking red wine can be achieved simply by exercising and eating a variety of fruits and vegetables. 


Best Foods for the Liver

              Modern society is a sad state that produces many over-processed livers. When we overeat or eat processed or fried foods, and, anytime we are exposed to like environmental pollutants or stress, the liver becomes overworked and overloaded. When the liver is taxed, it can’t process toxins and fat in an efficient way. There are many foods that can help cleanse the liver naturally by stimulating its natural ability to clean toxic waste from the body.

Nutrition And Health.

           Nutrition is the process by which living organisms obtain food and use it for growth, metabolism, and repair. The stages of nutrition include ingestion, digestion, absorption, transport, assimilation, and excretion.This is a very accurate description defining the role nutrition plays in the human body.

              While the overall knowledge of nutrition and it's correlation to living a healthy and disease free life are becoming more and more widespread, recent studies have statistically shown that a record number of people  are nutritionally deficient .Modern science continues to publish research related to the understanding and importance of a variety of vitamins, minerals, and other nutrients and the roles that they play in supporting good health and wellness.

Grilled Chicken Veggie Salad.jpg
Sunflower Seeds

Sunflower Seeds

Looking for a health-promoting snack? Enjoy a handful of mild nutty tasting sunflower seeds with their firm but tender texture to take care of your hunger and get a wealth of nutrition at the same time. Sunflower seeds are available at your local market throughout the year.

Sunflower seeds are the gift of the beautiful sunflower that has rays of petals emanating from its bright yellow, seed-studded center. The flower produces grayish-green or black seeds encased in tear-dropped shaped gray or black shells that oftentimes feature black and white stripes. Since these seeds have a very high oil content, they are one of the main sources of polyunsaturated oil.


Health  -  N  -  Fitness 1 0 1

   P.O. Box 50089-00200, Nairobi-Kenya



  • Facebook
  • Twitter

 Copyright © 2020 Health-n-Fitness101. All Rights Reserved