5 Easy hacks to have breakfast for busy people

Breakfast is arguably one of the most important meals of the day, but with all the morning errands, it might be hard to make time for that nutritious breakfast.

All the morning deadlines and at times waking up late could limit you from taking your morning meal

Well worry no more.

We have highlighted some of the the ways you could make your morning bearable.

1. Pre-prepare your breakfast 

This is one of the ways you would would make it easy making your breakfast.

For instance, if you are making a sandwich for breakfast, pre-prepare your breakfast. Gather that lettuce and let us (see what I did there? No?) enjoy that breakfast.

This makes it easy to have that breakfast ready in the shortest time possible

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2. Have easy breakfast menus

Having a breakfast plan is really important.

This makes it possible to really create a menu that is easy to prepare and also prepares you to get those ingredients needed before time.

Thus knowing what to make the next day is made easier, faster and effective.

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3. Make portable meals

Meals that are easy to carry round are life.

Make breakfast meals that could be carried around like to the office if your work schedules are crazy.

This allows you to make a meal that could stay for a long while before you eat, in the office.


4. Have easy to carry meal bags

As you make you make that sumptuous breakfast, have an easy to carry breakfast or lunch box so as to always have something eat even while at your errands.

Having this in mid, do not only carry, breakfast only, have your lunch and if you leave later than that, make your dinner and carry it to the office.

This saves on so man things including time and also costs.

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5. Have ready smoothies

Smoothies don’t have to be boring.

Make them as pleasant as possible. add some strawberries and cherries you know?

On this matter, well the recommendation would be to get your smoothies ready and store them for the week.

This makes it easy to always have something that is healthy yet good enough to make your tummy full.


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Reasons why you should incorporate smoothies in your meals

Smoothies have been all the rage for some time now.

Are you team smoothie gang? If not you just might want to start.

Creating your own  smoothie gives you the absolute authority to incorporate anything you want.

Well in regards to adding anything to your smoothie, please add greens … Just add them, Thank us later!

Here are 5 reasons why smoothies are important

1. Healthy

You have packed all sorts of fruits to your blender from strawberries, mangoes, bananas, to pineapples.

What could definitely go wrong?

These fruits are already vitamins enriched meaning that they are good for your body and more importantly, very healthy.


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2. Radiant skin 

We often spend a lot of money trying to get those skin care products but what you do not know is that smoothies brings that extra glow to your skin.

Skin care routines are important but so are smoothies. Green smoothies are high in vitamins which work together  to offer you a better complexion and clear skin without using a dime!

Not only that, your hair also glows and grows both in length and in volume. Well we know you like long hair, smoothies is the way to go.

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3. Act as meal replacements

In most cases, out patients are normally advised foods in liquid form.

Fruits which have minerals, vitamins fibers and all things vitamins take the role of doing this for these patients.

In any case when you incorporate full balanced diet in your fruit smoothie, it acts as food for the body.


4. Weight loss

In addition to working out and having healthy meals, smoothies may also be used as a detox.

One thing is important to note down. That smoothies may act as a way to lose of weight but also , steer away from dietary that may be adding weight to your body.

Well you might also need to add a work out schedule as  well if losing weight is your goal.

Diet Facts: Here are reasons why you should eat dates daily

5. Fun

How about a smoothie after that meal!

Healthy meal with a smoothie equals to a healthy body.




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Diet Facts: Here are reasons why you should eat dates daily

Dates are fruits that are rich in fiber, nutrients and antioxidants. They are also a good source of energy, vitamins and minerals such as calcium and sodium. The following are some of the benefits for taking dates;

Tokeo la picha la dates

Relieving constipation. Dates are rich in fiber. Foods rich in fiber are essential for promoting healthy bowel movements and ensuring comfortable food passage through intestinal tract. A 2005 study also suggests that these dried fruits have high levels of dietary fiber and insoluble fiber, in particular. The insoluble fiber found in dates promotes healthy digestion by bulking up the stool and may also aid in preventing constipation.

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Prevent heart disease. Taking these fruits helps in reducing the chances of getting oxidative stress which is the risk factor of heart disease. They are also rich in potassium which aid in reducing the risk of getting stroke as well as other heart related diseases.

Tokeo la picha la heart disease


Prevent night blindness. High intake of dates helps to prevent night blindness and preserve healthy vision. This is because they are rich in carotenoids.

Source of energy. They are rich in natural sugars such as glucose, fructose and sucrose. Many people around the world eat natural low-fat dates for a quick afternoon snack when they are feeling lethargic or sluggish to help bump up energy levels fast.

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Cancer fighting proper. Research conducted by Prof Dr. Jeremy PE Spencer  suggests that eating dates may help improving bowel health and slow down the development and spread of colorectal cancer cells and anti-tumor activity. This helps in decreasing chances of one getting cancer.

Boost brain health. The fruits are rich in fiber and other natural antioxidants. This helps to protect the body against oxidative stress and inflammation of the brain. When taken in plenty aids in the refreshing the mind and how the brain works under normal circumstances.

More benefits:



How to avoid nyama choma food poisoning this Madaraka Day


Kenyans love nyama choma, that is an undisputable fact.

Whether you will be enjoying the national holiday at home doing a barbeque or at your local, read these tips carefully.

Here is the femail.co.uk healthy barbecue guide.

• Thaw any meat thoroughly before cooking it. This will make sure it cooks all the way through, killing harmful bacteria that could cause food poisoning.

• Light barbecues well in advance. Food should not be cooked over a high flame but over glowing coals with a powdery grey surface. This prevents the food from cooking too quickly on the outside but remaining raw in the middle – the perfect breeding ground for food poisoning bugs.

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• Cook all meats until they are piping hot and the juices run clear. If they are still pink, they need to be cooked for longer. Thick cuts of meat are a bad idea as they will take longer to cook.

• Only take out the right quantity of meat that will fit onto the barbecue. If you have too much meat crowded onto your barbecue it will not cook evenly, so you will run the risk of ending up with undercooked or raw patches that are susceptible to bacteria.

• Use a meat thermometer to make sure food is cooked properly. Burgers, sausages and chicken should reach an internal temperature of 158 degrees Fahrenheit for at least two minutes.

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• Never put cooked meat back onto a plate that has carried raw meat. This avoids cross contamination from bugs that could have been on the raw meat being transferred onto the cooked food.

• Never partially cook food on a barbecue and then finish cooking it later. Half-cooked food is a breeding ground for bacteria. However you can cook food in a conventional oven and then pop it onto the barbecue to give it that authentic flavour. Do this before it starts to cool down or cool it thoroughly before heating it up again.

• Make sure any re-heated food is piping hot before eating it. High temperatures destroy most bacteria.

• Eat any barbecued food as soon as possible. The longer it is standing around, the higher the risk of contamination.

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• Try to keep hot food hot and cold food cold – do not leave them standing around at room temperature as this is the perfect temperature for breeding bacteria.

Also read more here

Study: Diet rich in coffee, fruits protects against breast cancer

Diet rich in coffee, fruit and vegetables could protect against breast cancer, a study suggests.

The  study has found that a diet full of vegetables in not only good for health but can protect you from breast cancer as well.

Scientists have found evidence of a protective effect from a diet full of phenolic acids on the risk of post-menopausal breast cancer.

Chlorogenic acids, a certain type of phenolic acid which are found in coffee, fruits, and vegetables had the strongest effect.

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The study was led by a team of academics from the University of Navarra and the University of Jaen in Spain.

They looked at the link between phenolic acids, including hydroxycinnamic and hydroxybenzoic acids, and breast cancer in 11,028 women.


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During an average follow-up of almost 12 years, the researchers found 101 cases of breast cancer among the group of women.

All the women had completed a food questionnaire at the start of the study saying how often they ate 136 different food items.

Their intake of phenolic acids was calculated by matching food consumption data from the questionnaire with a database on the phenolic acid content of each food.

Researchers split women into three groups according to their intake of phenolic acids.

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Those with the highest consumption of hydroxycinnamic acids had a 62 per cent reduced risk of breast cancer compared with those with the lowest intake.

Women consuming the most chlorogenic acids had a 65 per cent reduced risk of breast cancer compared with those consuming the least.

The researchers concluded: ‘A higher intake of hydroxycinnamic acids, especially from chlorogenic acids – present in coffee, fruits and vegetables – was associated with decreased post-menopausal breast cancer risk.’

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They said the diet could possibly reduce fat tissue inflammation, oxidative stress which can damage tissue, or resistance to insulin.

The findings were presented at the European Congress on Obesity in Glasgow.

Susannah Brown, acting head of research interpretation at the World Cancer Research Fund, said: ‘This is an interesting study that further confirms the importance of consuming a diet high in fruits and vegetables for cancer prevention.

‘It also suggests some of the potential underlying biological reasons as to why fruit and vegetables are protective against cancer.’

-Daily Mail

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6 cooking staples every woman should have in the kitchen


Jessica Sepel, who is based in Sydney, shared her top cooking essentials, explaining that they make a ‘dramatic difference to her motivation to cook’.

‘It also saves me so much time and means my meals are always bursting with flavour,’ Jessica wrote on JSHealth.

‘I usually have these ingredients laid out near my stove or on my kitchen bench. I highly recommend doing the same.’

So what are the things to keep in your kitchen?


Commonly added to curries and on freshly seared fish, chilli flakes have the power to lift just about any dish.

Research has also revealed that red chilli flakes and other peppers help to stimulate metabolism and prevent fat storage.

‘A little spice makes everything nice! I love topping my meals with a pinch of chilli flakes to add an extra punch of flavour,’ Miss Sepel said.


When it comes to cooking, we are always looking for a balance between core flavour profiles, the nutritionist explained.

‘Fresh lemon juice has an acidic flavour which is one of the key elements. I use lemon juice to make a simple dressing and add some freshness to my meals,’ Ms Sepel said.

‘I also like to use the whole fruit by zesting the lemon and using the zest as a garnish on my salad, to make my lemon and herb chicken or on top of my morning porridge.’


This is an easy one to add to the pan with a little bit of olive oil to deliciously flavour just about any home-cooked meal.

‘Garlic always lifts a meal to the next level,’ Miss Sepel commented.

‘I love to sauté my vegetables in some freshly crushed or sliced garlic. Simple and delicious.’


For those who like their meals hot this additive is often used to flavour curries of all kinds.

But it can also be a wonderful additive to hummus, egg salad, popcorn and even dressings.

‘I add curry powder to my cauliflower rice, and use it to make a quick and easy curry with coconut milk or sprinkle it over my vegetables before roasting,’ Miss Sepel said.


‘A sprinkle of sesame seeds on top of a nourish bowl, sautéed vegetables or roasted vegetables not only looks beautiful but adds a nutty flavour that I adore,’ she explained.

They are extremely good for your skin and hair, and packed with copper, magnesium and calcium.

Adding them to the top of your takeaway sushi will also work wonders to the quality of your meal.


The addition of salt to a meal adds depth and also enhances the natural flavours.

‘I use sea salt which has a stronger flavour which means you need to use less,’ Ms Sepel explained.

Salt is essential for sustaining the hydration levels in the body.


The 12 worst foods to feed eczema-prone children

Watching your baby struggle with itchy and inflamed skin is difficult for any parent to bear, particularly when you think it is caused by their diet – and they’re a fussy eater to boot.

Nutritionist Karen Fischer knows the problem well, having experienced a battle with eczema with her daughter, Avya.

She has spent 10 years researching eczema and inflammatory skin conditions – and has now published a book about her research, The Eczema Detox.

Here, FEMAIL looks at her 12 worst foods to feed eczema-prone children – and the diet that could get rid of their pesky itchy skin for good.

According to Karen, while there are some foods that worsen skin rashes intensely, there are 12 which work wonders at reducing eczema.

Here’s what you need to add to your eczema prone child’s plate.

1. Mung bean sprouts

‘Mung bean sprouts are like little alkalising “bombs” when added to your meals as they are one of the few strongly alkalising foods available,’ Karen wrote in her book.

2. Flaxseed oil

Flaxseeds are small brown seeds best known for their rich content of anti-inflammatory omega-3 oils.

Karen explained: ‘Flaxseed oil is more refined than whole flaxseeds so it contains fewer salicylates and amines and more of the beneficial oils, including 57 per cent omega-3 essential fatty acids.’

The benefits of flaxseed oil include a remedy for dry skin, a prevention of dry eyes and a reduction in the risk of cancer.

Sprinkle some on your child’s breakfast cereal for healthy skin.

3. Red cabbage 

Another ‘alkalising vegetable and a member of the mighty brassica family’, Karen outlined that red cabbage is ‘rich in vitamin C, folate and anti-cancer indoles’.

‘It’s worth swapping from white cabbage to the red variety as red cabbage has double the amount of dietary fibre compared to regular cabbage and it contains protective purple pigments,’ she said.

Red cabbage’s anti-inflammatory properties ‘activate the production of collagen for healthy skin’.

4. Spring onions 

Also referred to as scallions and shallots, spring onions are part of the onion family and contain ‘histamine-lowering, anti-inflammatory quercetin’.

‘Like garlic (but in lower concentrations) spring onions possess antioxidant flavonoids that convert to allicin when cut or crushed,’ Karen said.

‘Spring onions contain folate, vitamin C, beta-carotene and lutein and are one of the richest sources of vitamin K, which is vital for healthy skin.

‘Just 50g of raw spring onions provides 103mcg of vitamin K, nearly double the daily adequate intake for adults.’

5. Fish

Fish is great for your health for a number of reasons, but it also helps with eczema.

‘High fish intake during pregnancy is associated with a decreased risk of eczema,’ Karen said.

‘Two to three servings of fish each week are beneficial for elevating mood and increasing the health of the brain, skin and heart.’

Good sources of omega-3, EPA and DHA include trout, salmon, sardines, herring and fish oil supplements, she outlined.

Fish that contain high levels of mercury should be avoided, she added.

6. Beetroot

‘Beetroot, also known as beets, is an important vegetable for eczema sufferers as it has strong alkalising properties which boost liver detoxification of chemicals,’ Karen said.

‘Beetroots are a rich source of betaine, a derivative of choline, which helps to prevent fatty liver and boost detoxification of chemicals.’

Grate fresh or peeled beetroot into salads and sandwiches, and put in your kids’ veggie juices.

7. Oats

A staple of thousands of people around the world, Karen highlighted that oats are vital for eczema sufferers as ‘wholegrain or rolled oats provide more dietary fibre and protein than other grain cereals’.

‘They’re a source of vitamin E, zinc, potassium, iron, manganese and silica, an essential mineral for strengthening connective tissue in the skin,’ she said.

Practise giving them to your kids at least twice a week for breakfast to reap the complexion results.

8. Papaya and pawpaw

Both papaya and pawpaw are encouraged, thanks to papaya’s lycopene content, which helps to protect the skin from sun damage (there is no lycopene in pawpaw).

Eating them raw, with the skin and seeds removed, is typical and the most beneficial way to eat them.

9. Saffron

Saffron has long been touted as the health holy grail, thanks to its medicinal properties, pleasant flavour and bright orange colour, which means it’s often used to colour rice dishes.

‘Saffron has many health benefits and it has been used for centuries as a natural antiseptic, digestive aid and antidepressant,’ Karen said.

It also has anti-inflammatory properties and can help with stomach disorders and coughs, too.

10. Pears

‘Pears are a member of the rose family and have a unique combination of insoluble and soluble fibre,’ Karen said.

‘This powerful combination of dietary fibre in pears helps to reduce the risk of inflammatory diseases, heart disease and type 2 diabetes, by binding to bile acids to aid the removal of toxic waste from the body.’

They are also a good source of vitamin C and vitamin K – and they’re easy to digest.

11. Carob

‘Carob has been used for its many health benefits for over 4000 years,’ Karen said.

‘It was used to soothe and cleanse the throat and it can help alleviate diarrhoea in children.’

Incorporate a bar of carob instead of chocolate for your children, to help their skin.

12. Potatoes

‘While potatoes are often mistakenly touted as being “void of nutrition”, this humble vegetable has a high vitamin C content, which kept sailors in the 1700s from dying of scurvy,’ Karen said.

‘White potatoes are a rich source of antioxidants and vitamin B6, and a good source of potassium, magnesium, copper, manganese, vitamin B5 and dietary fibre for healthy bowels and clear skin.’

Potatoes are easy to add to your children’s diets – simply add them to any evening meal with vegetables and protein.

5 everyday superfoods you should eat

Inspite of the harsh economic times we are facing as Kenyans, these are very simple healthy and readily available food items that everyone must ensure they take every day.


Water is very important in our bodies. It helps balance body fluids that help in absorption, digestion, circulation, creation of saliva, health skin glow and mainitain body temperatures. It energizes muscles thus keeps you ernergised.


It helps maintain a healthy looking skin because of vitamin c and fibre content. In  young children, it reduces the high ristb of child leukemia.  Due to the high water percentage, oranges maintains body fluids, health blood pressure and prevents stroke.


Very simple but very beneficial as most people use this as a vegetable. However, you can eat it raw. Tomatoes have a compound that protect from the high risk of bladder, lung, prostrate, skin and stomach cancer.


 carrots are a very important in our daily meals. Apart from the common benefit, carrots reduce the high risk of cancer, prevents inflammatory conditions such as asthma and rheumatoid arthritis.

Ground nuts:

Yes, simple ground nuts, they are good in boosting memory power due to vitamin B3, lowers the risk of heart diseases, it’s a natural man power in bed and it fights depression and promotes fertility in both men and women.

A list of Kenyan street foods that every person should try

We all must agree that street food can be very inviting and it is very hard to resist the aroma, from chips mwitu, to samosa’s.

Below are some of the street foods that every Kenyan and foreigner should try

Kuku Choma

This might be kinda new to most people, but it has been adopted in sub-urban estates and roughly go for Ksh 150-200 a piece. With this little amount, be assured to settle your chicken cravings on nicely roasted pieces.

Smokie Pasua/ Mayai Pasua

Is it me or are smokies/eggs always tempting from miles away, headed to your bus stop then you spot that guy by the side and your cravings arouse from honestly no where.

Or after a crazy night out with your buddies, they sort you out like a full course meal would.

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Chapo Smokie ( Rolex)

Smokie with kachumbari ( mostly tomatoes, onions and coriander) gets wrapped with a chapati. This has to be dzamnn tantalizing, I would live on this.

Chips Mwitu

These are just ordinary dip fried potatoes but go up for a much affordable price compared to ones sold in hotels.

Maembe pilipili

With either ripe or unripe mangoes, it’s seasoned with salt and pepper.

This will definitely never go out of style.

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Mutura ( African Sausage)

Who needs affirmation that there is a specific mutura guy whose place of grill is always crowded with people at about 6:30 pm.

This has to be the top obsession for most Kenyans to devour after a busy or lazy day.

Most people question what’s it made of, it’s basically goat intestines which are washed well and stuffed with fried diced/minced meat and other spices. The stuffed intestines are then roasted.

If you haven’t tried it, you have not lived! It’s mostly sold outside butcheries almost everywhere.



Some tastes can’t be described. Delicious! Delicious!

Mostly in a Long toothpick- pierced with assorted meats, veggies, spices and tomatoes.  Get to try it yourself!

Mahindi Choma

Roasted maize, which a whole goes up to ksh30/= however depends with the location.

Served on it’s green husk, spice it up with lemon dipped in red powder pepper and salt.

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