Watee Ngugi

15/02/2026

What vegetable is
nasty but people be
acting like it's good❓❓
I'll go first. I hate mrenda and eggplant

15/02/2026

15/02/2026

Food mixtures like this one are tricky. It is impossible to determine what amount of protein or carbs or veggies you're taking.
As much as possible avoid casserole type of meals when you're DIETING.
If you're watching your carbohydrates intake this one will be very tricky.

14/02/2026

KNOWING WHAT TO EAT DOES NOT TRANSLATE TO GOOD NUTRITION
That statement is powerful — and very true.
“Knowing what to eat is not the same as eating well.”
Here’s what it really means:
1️⃣ Knowledge Is Intellectual
Knowing what to eat means:
You understand protein, carbs, fats
You know vegetables are healthy
You’ve read the nutrition labels
You’ve seen the meal plans
It lives in your head.
2️⃣ Eating Well Is Behavioral
Eating well is about:
Habits
Environment
Emotions
Stress levels
Time management
Sleep
Budget
Culture
Cravings
It lives in your daily life.
You can know:
“I should eat more vegetables.”
But still:
Order takeout after a stressful day.
Skip meals and overeat later.
Snack at night from exhaustion.
Eat emotionally instead of physically hungry.
That’s not lack of knowledge — that’s human biology and psychology.
3️⃣ Why the Gap Happens
🧠 Stress overrides logic
When cortisol is high, your brain wants fast energy — not grilled salmon.
😴 Fatigue reduces willpower
Sleep deprivation increases hunger hormones.
🏃‍♀️ Busy schedules disrupt structure
No plan = convenience wins.
💔 Emotional triggers drive behavior
Food can regulate emotions temporarily.
4️⃣ Eating Well Is a Skill — Not Just Information
Eating well requires:
Planning
Emotional awareness
Consistency
Realistic expectations
Environment design
Self-compassion
It’s a practice — not a test you pass.
5️⃣ The Real Shift
Instead of asking:
“Why don’t I just do what I know?”
Ask:
“What is making this hard right now?”
That question moves you from shame to strategy.
6️⃣ What Actually Helps
✔ Structured meals (don’t rely on hunger alone)
✔ Protein at each meal
✔ Grocery planning
✔ Stress management tools
✔ Strength training
✔ Sleep hygiene
✔ Removing all-or-nothing thinking
Final Thought
Nutrition isn’t about intelligence.
It’s about systems.
You don’t need more information.
You need more structure.
As your coach I'm equipped to created these systems for you and ensure you follow them consistently. Reach out on my number 0720041541. WhatsApp or call

14/02/2026

These 7 exercises can be a great starting point if you're trying to lose belly fat. Also remember to cut out carbs and hydrate vigorously

14/02/2026

IS RICE A GOOD REPLACEMENT FOR WHEAT PRODUCTS IN YOUR DIET?
Yes — rice can be a good replacement for wheat, depending on your goals and health needs.
Here’s a simple breakdown:
✅ When Rice Is a Good Substitute
1. If You’re Avoiding Gluten
Rice is naturally gluten-free, making it safe for people with:
Celiac disease
Gluten sensitivity
Wheat intolerance
Unlike wheat, rice won’t trigger autoimmune or gluten-related digestive issues.
2. For Easier Digestion
White rice is:
Low in fiber
Easy to digest
Often recommended during gut healing or for conditions like Irritable Bowel Syndrome
3. For Blood Sugar Control (If Chosen Wisely)
White rice can spike blood sugar faster (similar to white bread).
Brown rice has more fiber and a slower glucose response.
Basmati rice tends to have a lower glycemic impact than many other white rice varieties.
Portion size still matters.
⚠️ When Rice May Not Be Ideal
If you're trying to follow a very low-carb or ketogenic plan.
If you rely heavily on large portions (it can still raise blood sugar).
If you're replacing whole wheat with refined white rice only — you may lose fiber benefits.
🥗 Healthier Strategy
If you're removing wheat, consider rotating:
Brown rice
Quinoa
Millet
Cauliflower rice (for lower carb)
This improves nutrient variety and keeps meals balanced.
Bottom Line
Rice is generally a better option than refined wheat products (like white bread and pastries), especially if gluten is a concern. But choosing whole or lower-glycemic varieties and managing portions makes the biggest difference.

14/02/2026

NO WHEAT, NO SUGAR🥹🥹
IS IT WORTH THE SACRIFICE?
Most of us love baked goods and especially sugary ones. They add spice to life. Giving them up is a huge sacrifice to most people. These foods can be used as a self-sooth, as mood lifters and of course to celebrate.

A no wheat, no sugar diet removes two major sources of refined carbohydrates and added calories from your meals. Many people follow it for weight loss, metabolic health, or digestive relief. Here are the main potential benefits:
1. Weight Loss & Fat Reduction
Eliminates many high-calorie processed foods (bread, pastries, cookies, sugary drinks).
Reduces insulin spikes, which can help the body burn stored fat more efficiently.
Often leads to lower overall calorie intake without strict counting.
2. Better Blood Sugar Control
Avoiding added sugar stabilizes blood glucose levels.
May improve insulin sensitivity.
Helpful for people with prediabetes or type 2 diabetes.
3. Reduced Cravings & Energy Crashes
Cutting sugar helps reduce the “spike and crash” cycle.
More stable energy throughout the day.
Many people report fewer intense carb cravings after 1–2 weeks.
4. Improved Digestive Health
For some people:
Reduces bloating and gas.
May help those sensitive to gluten (like in Celiac disease).
Can ease symptoms of Irritable Bowel Syndrome if wheat is a trigger.
5. Reduced Inflammation
High sugar intake is linked to inflammation.
Some people report less joint pain and improved skin clarity.
6. Improved Heart Health Markers
May lower triglycerides.
Can reduce LDL cholesterol in some individuals.
Supports healthier blood pressure when combined with whole foods.
7. Clearer Skin
Lower sugar intake may reduce acne flare-ups.
More stable hormones from balanced blood sugar.
8. Better Mental Clarity
Many report improved focus after removing refined carbs.
Reduced brain fog once blood sugar stabilizes.
Important Considerations
A no wheat, no sugar diet is healthiest when it includes:
Lean proteins (fish, eggs, chicken, tofu)
Healthy fats (olive oil, nuts, avocado)
Vegetables and low-glycemic fruits
Gluten-free whole grains if tolerated (quinoa, brown rice)
⚠️ Simply replacing wheat and sugar with processed gluten-free junk food won’t deliver the same benefits.

REACH OUT FOR A 7 DAY MEAL PLAN TAILORED FOR WEIGHTLOSS

13/02/2026

13/02/2026

One of my favourite songs is 'Out of my belly' by Prospa Ochimana.
Out of my belly,
shall flow rivers,
rivers of living water, iya iya eh
I hope you know that gut health is very important for your overall health and Wellness.
Let me give you tips on :

HOW TO IMPROVE YOUR GUT HEALTH

Improving your gut health can boost digestion, immunity, mood, and even energy levels. Here are science-backed ways to support a healthier gut:
🥦 1. Eat More Fiber (Especially Diverse Plant Foods)
Fiber feeds your beneficial gut bacteria.
Vegetables (broccoli, carrots, leafy greens)
Fruits (berries, apples, bananas)
Legumes (lentils, chickpeas, beans)
Whole grains (oats, quinoa, brown rice)
Nuts & seeds (chia, flax, almonds)
Tip: Aim for 25–38g of fiber per day, increasing gradually to avoid bloating.
🥬 2. Add Fermented Foods (Natural Probiotics)
These contain live beneficial bacteria:
Yogurt with live cultures
Kefir
Sauerkraut
Kimchi
Miso
Kombucha
They help increase microbial diversity in your gut.
🧄 3. Eat Prebiotic Foods
Prebiotics feed good bacteria.
Garlic
Onions
Leeks
Asparagus
Bananas (slightly green)
Oats
🍭 4. Cut Back on Added Sugar & Ultra-Processed Foods
Highly processed foods and excess sugar can:
Reduce good bacteria
Promote harmful bacteria growth
Increase inflammation
Focus on whole, minimally processed foods.
💧 5. Stay Hydrated
Water supports digestion and helps maintain the mucosal lining of the intestines.
😴 6. Improve Sleep Quality
Poor sleep negatively affects gut bacteria.
Aim for 7–9 hours nightly with a consistent sleep schedule.
🏃 7. Exercise Regularly
Moderate activity (walking, strength training, cycling) improves microbial diversity and gut motility.
🧠 8. Manage Stress
Chronic stress alters gut bacteria and slows digestion. Try:
Meditation
Deep breathing
Yoga
Time outdoors
💊 9. Be Smart About Antibiotics
Only use antibiotics when prescribed and necessary — they wipe out both good and bad bacteria.
🌈 10. Eat a Variety of Foods
Different gut bacteria thrive on different nutrients. A more diverse diet = a more diverse microbiome.
🚩 Signs Your Gut May Need Attention
Bloating
Constipation or diarrhea
Frequent illness
Food intolerances
Fatigue

13/02/2026

FOODS THAT COMBAT BRAIN FOG
Good morning friends.
How absolutely wonderful it is to have a clear mind and sharp focus in the morning. Brain fog can be caused by poor sleep, stress, dehydration, blood sugar swings, nutrient deficiencies, or inflammation. The right foods can improve focus, memory, and mental clarity by supporting stable energy and brain chemistry.
Here are science-backed foods that help combat brain fog:
🫐 1. Blueberries
Rich in antioxidants (especially anthocyanins), blueberries reduce oxidative stress and may improve memory and cognitive performance.
How to use: Add to oatmeal, smoothies, or Greek yogurt.
🐟 2. Fatty Fish (Salmon, Sardines, Mackerel)
High in omega-3 fatty acids (DHA & EPA), which are essential for brain cell structure and communication.
🟢 Salmon
🟢 Sardine
🟢 Mackerel
Why it helps: Omega-3 deficiency is linked to poor concentration and low mood.
🥑 3. Avocados
Provide healthy monounsaturated fats that support blood flow to the brain.
Bonus: Also rich in potassium and folate.
🥬 4. Leafy Greens (Spinach, Kale, Swiss Chard)
Loaded with folate, vitamin K, and antioxidants that support cognitive function.
Pro tip: Lightly sauté to improve nutrient absorption.
🥜 5. Nuts & Seeds (Walnuts, Pumpkin Seeds, Flaxseeds)
Contain vitamin E, magnesium, zinc, and healthy fats.
🟢 Walnut – especially good for brain health
🟢 Pumpkin seed – rich in magnesium
🟢 Flaxseed – plant-based omega-3s
🍳 6. Eggs
High in choline, which helps produce acetylcholine — a neurotransmitter involved in memory.
🍫 7. Dark Chocolate (70%+ Cocoa)
Contains flavonoids and a small amount of caffeine for mental alertness.
Tip: Keep portions small (1–2 squares).
🌾 8. Whole Grains (Oats, Quinoa, Brown Rice)
Provide steady glucose release — your brain’s main fuel source.
Why it matters: Blood sugar spikes and crashes can worsen brain fog.
🫖 9. Green Tea
Contains caffeine + L-theanine, which together improve focus without jitteriness.
💧 10. Water
Even mild dehydration can reduce concentration and memory performance.
🔥 Extra Tips for Reducing Brain Fog
Balance protein + healthy fat + fiber in meals
Avoid high-sugar ultra-processed foods
Prioritize sleep (7–9 hours)
Consider checking iron, B12, vitamin D if fog is persistent

12/02/2026

CAN YOU AFFORD TO ADD 1000 PLUS CALORIES IN A SINGLE MEAL?😳😳
LOOK AT THIS 'JUICY' BURGER
Based on the photo, this looks like:
Brioche bun
Two beef patties (smash-style)
2 slices of American cheese
Several strips of bacon (3–4)
BBQ sauce
Lettuce
Possibly a little mayo
Here’s a reasonable calorie estimate:
Breakdown (approximate)
Brioche bun: 220–260 kcal
2 beef patties (about 4 oz total cooked): 450–500 kcal
(If they’re larger, this could be 600+ alone)
2 slices American cheese: 120–160 kcal
Bacon (3–4 strips): 120–200 kcal
BBQ sauce + mayo: 80–150 kcal
Lettuce: ~10 kcal
Estimated total:
~1,000 to 1,250 calories
If the patties are larger (like two 1/4 lb patties), this could easily hit 1,300–1,400 calories.

LOOK OUT FOR FAST MEALS WHEN DIETING. OPT TO MAKE YOUR OWN MEALS AND INTENTIONALLY MAKE HEALTHIER CHOICES