Watee Ngugi

05/02/2026

05/02/2026

05/02/2026

STRUGGLING IN YOUR WEIGHT LOSS JOURNEY?
The truth that nobody will tell you is that it's not all about the right food portions.
You are probably struggling with more core issues like:
1. Low self esteem due to body shaming
2. Self sabotaging patterns and lack of consistency
3. Low self worth and childhood trauma
4. Ingrained childhood diet patterns and choices that are harmful
To attain and sustain weight loss, you need a transformational approach. We need to address the issue from the roots.
This is what we offer you at Zola Nutrition and Wellness.
Our unique approach has proven successful to many clients and it will forever change your life.
You are not stuck, you just don't know the pathway to restoring your wholeness. Call us today.

05/02/2026

Four years ago, I was the most unhealthy I've ever been. My knees felt like I was 90 years old. They'd die on me if I climbed stairs 🤣🤣🤣
Then there was the weight gain and abdominal fat.
I made a silent resolution, to regain my health by being intentional in my routine.
I can't believe these same knees walked this far. I've hiked and walked on the beach and every time I'm running errands I do it on foot.
I can brag that consistency looks good on me🥹🥹
💪🏼💪🏼💪🏼💪🏼

05/02/2026

EARLY MORNING BRISK WALK
A brisk walk like that is low-key powerful. Here’s what you’re getting out of it 👟✨
Physically
Heart health: Gets your heart rate up just enough to strengthen your cardiovascular system.
Burns calories efficiently: Especially great for fat burning without wrecking your joints.
Leg & core strength: Quads, calves, glutes, even your core are quietly working.
Better joints & bones: Keeps knees, hips, and ankles mobile and resilient.
Mentally
Stress relief: Rhythmic movement + fresh air = nervous system reset.
Mood boost: Endorphins kick in fast, even after 10–15 minutes.
Clearer thinking: Walking is amazing for problem-solving and creativity.
Daily-life perks
Improves sleep (especially if you do it earlier in the day)
Boosts energy instead of draining it
Easy consistency: No gym, no prep—just shoes and go
Bonus: walking on slightly uneven ground like that also improves balance and coordination.
If you keep that pace for ~30 minutes most days, it quietly adds up to huge long-term health wins.

04/02/2026

MY GIFT TODAY ❤️❤️❤️
A SEVEN DAY DIET PLAN TO HELP MINIMISE SKIN BREAKOUTS

Day 1
Breakfast: Greek yogurt with berries, chia seeds, and a drizzle of honey
Snack: A small handful of walnuts and an apple
Lunch: Quinoa salad with roasted vegetables, chickpeas, and olive oil
Snack: Carrot sticks with hummus
Dinner: Grilled salmon with steamed broccoli and sweet potato
Day 2
Breakfast: Overnight oats with almond milk, flaxseeds, and blueberries
Snack: Kefir smoothie with spinach and banana
Lunch: Lentil soup with a side of fermented sauerkraut
Snack: Handful of pumpkin seeds
Dinner: Stir-fried tofu with bok choy, mushrooms, and brown rice
Day 3
Breakfast: Scrambled eggs with sautéed spinach and tomatoes
Snack: Greek yogurt with a sprinkle of cinnamon
Lunch: Mixed greens salad with avocado, chickpeas, and olive oil-lemon dressing
Snack: Sliced cucumber with guacamole
Dinner: Baked mackerel with roasted Brussels sprouts and quinoa
Day 4
Breakfast: Smoothie bowl with kefir, mixed berries, and pumpkin seeds
Snack: Handful of almonds and a pear
Lunch: Brown rice bowl with lentils, roasted zucchini, and kimchi
Snack: Celery sticks with almond butter
Dinner: Chicken or tempeh stir-fry with broccoli, carrots, and garlic
Day 5
Breakfast: Oatmeal with flaxseeds, walnuts, and fresh strawberries
Snack: Greek yogurt with blueberries
Lunch: Quinoa and roasted vegetable salad with olive oil
Snack: Sliced bell peppers with hummus
Dinner: Baked salmon with asparagus and roasted sweet potato
Day 6
Breakfast: Avocado toast on whole-grain bread topped with a poached egg
Snack: Kefir with a handful of berries
Lunch: Lentil and vegetable soup with a side of fermented vegetables
Snack: Handful of walnuts or sunflower seeds
Dinner: Grilled chicken with sautéed spinach and brown rice
Day 7
Breakfast: Chia pudding with almond milk and raspberries
Snack: Apple slices with almond butter
Lunch: Mixed greens salad with quinoa, chickpeas, and olive oil dressing
Snack: Carrot sticks with hummus
Dinner: Baked cod with roasted vegetables and steamed broccoli
Extra Tips
Drink plenty of water throughout the day.
Include fermented foods daily (yogurt, kefir, kimchi, sauerkraut, miso).
Avoid sugary drinks, excessive dairy, and highly processed foods.
Swap proteins as needed (chicken, fish, tempeh, tofu).

04/02/2026

CAN HEALING YOUR GUT CURE ACNE? WHAT I FOUND OUT

Acne isn’t just a skin issue—it’s often linked to your gut. Your gut and skin are connected through what’s called the “gut-skin axis.” When your gut microbiome is out of balance, it can trigger inflammation, affect hormone levels, and increase oil production, all of which can make acne worse.
Healing your gut won’t magically cure every breakout, but supporting your digestive health can reduce underlying inflammation and improve skin over time.

The foods you eat play a huge role. Focus on gut-friendly, anti-inflammatory options like fermented foods (yogurt, kefir, kimchi), high-fiber vegetables and fruits, and polyphenol-rich foods like berries and green tea.
These help feed healthy gut bacteria and calm inflammation. On the flip side, try limiting high-glycemic foods like white bread and sugary snacks, as well as dairy and highly processed foods, which can trigger breakouts in some people.

Lifestyle matters too. Stress, poor sleep, and dehydration can all disrupt your gut and skin health. Incorporating stress management, consistent sleep, and proper hydration can enhance the effects of a healthy diet. Some people also benefit from probiotics, which may help rebalance gut bacteria and reduce inflammation.
While healing your gut can support clearer skin, it’s usually most effective alongside other treatments if needed. Think of gut health as a foundation—nourishing it helps your skin glow from the inside out.

31/01/2026

This is quite worrying. Do not give up on weight loss. It is the ultimate gift to self.

31/01/2026

❤️

31/01/2026

WHY YOU SHOULD ADD MORE SEEDS TO YOUR DIET
Seeds may be tiny, but they’re absolute nutrient powerhouses. Sprinkling a mix into your daily diet can do a lot of quiet heavy lifting for your health. Here’s why they’re worth the hype 🌱
🌟 Key benefits of seeds in the diet
1. Rich in healthy fats
Many seeds (like flax, chia, sunflower) are loaded with omega-3 and omega-6 fatty acids, which support:
Heart health
Brain function
Reduced inflammation
2. Excellent source of protein
Seeds provide plant-based protein, making them great for vegetarians and vegans. They help with:
Muscle repair
Satiety (feeling full longer)
3. High in fiber
This is a big one. Fiber helps:
Improve digestion
Prevent constipation
Support gut bacteria
Control blood sugar levels
4. Packed with vitamins & minerals
Different seeds shine in different ways:
Pumpkin seeds → magnesium, zinc, iron
Sesame seeds → calcium, copper
Sunflower seeds → vitamin E
Chia & flax seeds → antioxidants + omega-3s
5. Heart health support
Regular seed consumption can help:
Lower LDL (bad) cholesterol
Regulate blood pressure
Reduce risk of heart disease
6. Help with weight management
Because seeds combine fiber + fat + protein, they:
Keep you full longer
Reduce unnecessary snacking
7. Blood sugar control
Seeds slow digestion and glucose absorption, which helps:
Prevent blood sugar spikes
Support people with insulin resistance or diabetes
🥄 Easy ways to add seeds to meals
Sprinkle on yogurt, oatmeal, or salads
Blend into smoothies
Mix into chapati dough or bread
Add to soups or stir-fries
Make seed chutneys or laddoos
⚠️ Small tip
Seeds are calorie-dense, so moderation matters—1–2 tablespoons a day is usually plenty.

30/01/2026

The most tricky part of the African diet is the amount of Carbs we take.
We are wired to think that Carbs are the main meal which we must accompany with a protein and a dash of vegetables.
It doesn't help that Carbs are also the most available and affordable food for most households.
When you serve people a generous serving of stew, presumably something proteinous like beef, or even vegetables, they'll reach for more rice or another slice of ugali.
We must teach ourselves to limit the intake of carbs especially the refined kind.
Especially if you have a sedentary lifestyle, aim for quality other than quantity in your diet.
I know it's hard to rewire our brains because we were raised with these flawed dietary patterns, but with consistency we can achieve it.