Bonsana Nutrition & Wellness

07/04/2022

𝑮𝒆𝒕 𝒃𝒂𝒄𝒌 𝒊𝒏𝒕𝒐 𝒔𝒉𝒂𝒑𝒆 𝒕𝒉𝒆 𝒉𝒆𝒂𝒍𝒕𝒉𝒚 𝒘𝒂𝒚 𝒘𝒊𝒕𝒉 𝒂 𝒎𝒆𝒂𝒍 𝒑𝒍𝒂𝒏 & 𝒏𝒖𝒕𝒓𝒊𝒆𝒏𝒕 𝒅𝒆𝒏𝒔𝒆 𝒔𝒉𝒂𝒌𝒆𝒔 𝒕𝒐 𝒃𝒐𝒐𝒕!

www.bonsananutrition.com/weight-loss
𝑳𝒐𝒔𝒆 𝑾𝒆𝒊𝒈𝒉𝒕 𝑻𝒉𝒆 𝑯𝒆𝒂𝒍𝒕𝒉𝒚 𝑾𝒂𝒚
Bonsana Nutriton 12 week weight loss program
✔️Meal plan
✔️Nutrient dense shakes
✔️Exercise
✔️Behavioral modification
✔️Support

Results Guaranteed*

🙂FREE initial consultation with a Registered Dietitian

We offer nutrition consultation for wellness, disease prevention and disease management. A nutritionist will develop a tailored program for you. We do specialize in gut health, PCOS & Women's health in midlife & beyond

03/12/2021

December 3rd, day 3 of our advent calendar. Tips you can use to get your through the holidays & beyond.
EAT FROM A SMALLER PLATE
To shave off extra calories and so much more. Look out for 22 more tips. Happy Holidays

02/12/2021

December 2nd
Eating slowly has several benefits and may help you lose or maintain weight. Look out for more tips everyday for the next 22 days.
Need more info?
https://bonsananutrition.com/contact-us/

01/12/2021

Creating healthy habits is a journey with baby steps. As we start this journey, think of this as the first step. These habits evetually become second nature.

Are you ready to take your first step?

01/12/2021

𝙃𝙀𝘼𝙇𝙏𝙃𝙔 𝙃𝘼𝘽𝙄𝙏𝙎 𝘼𝘿𝙑𝙀𝙉𝙏 𝘾𝘼𝙇𝙀𝙉𝘿𝘼𝙍
A gift for you from Bonsana Nutrition & Wellness. An advent calendar with tips on how to avoid weight gain during the holiday. Holidays have a way of making most of us throw caution to the wind in regards to what we eat and our physical activity.
These tips will also jumpstart healthy habits for the new year & beyond.

𝙃𝘼𝙋𝙋𝙔 𝙃𝙊𝙇𝙄𝘿𝘼𝙔𝙎
Look out for the daily tips starting today 𝘿𝙚𝙘𝙚𝙢𝙗𝙚𝙧 1𝙨𝙩. We are also on instagram 👇
https://www.instagram.com/bonsananutrition/

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23/11/2021

𝑻𝑯𝑬 𝑫𝑶𝑾𝑵𝑺𝑰𝑫𝑬 𝑶𝑭 𝑺𝑾𝑬𝑬𝑻𝑬𝑵𝑬𝑫 𝑩𝑬𝑽𝑬𝑹𝑨𝑮𝑬𝑺
A sweetened beverrage is any drink sweetened with various forms of sugar. These include soft drinks, fruit drinks, sports drinks, energy drinks, flavored dairy drinks and sweetened tea or coffee. Yes, sweetened beverages taste better but provide you with nothing more than just calories. They increase your overall calorie intake and can cause you to gain weight not to mention tooth decay, poor nutrition and high triglycerides. The consumption of these beverages has been linked to obesity and associated health risks.

𝗖𝗛𝗢𝗢𝗦𝗘 𝗨𝗡𝗦𝗪𝗘𝗘𝗧𝗘𝗡𝗘𝗗 𝗕𝗘𝗩𝗘𝗥𝗔𝗚𝗘𝗦
🥝 Looking for more flavor? Add berries or other fruits to good old plain water
🥦 Missing soda? Add a splash of freshly squeezed juice to plain sparkling water
🥝 Looking for variety? Try green tea, white tea or any other unsweetened tea.

Remember like everything else sugar is an acquired taste and you can slowly wean yourself off it. Sugar can go by many names, learn to read labels.
For more👇
https://bonsananutrition.com/added-sugars-in-the-diet/

16/11/2021

𝑯𝑶𝑾 𝑻𝑶 𝑷𝑹𝑬𝑽𝑬𝑵𝑻 𝑻𝒀𝑷𝑬 2 𝑫𝑰𝑨𝑩𝑬𝑻𝑬𝑺
Yes, type 2 diabetes can be delayed or prevented all together. Are you or a family member at increased risk for developing DM2?

8 𝙏𝙄𝙋𝙎 𝙏𝙊 𝙂𝙀𝙏 𝙎𝙏𝘼𝙍𝙏𝙀𝘿

🥝 Lose weight if you are obese or overweight or if you carry excess weight around the mid-section
🥦 Get regular exercise
🍠 Quit smoking
🥝 Drink water as your primary beverage
🥦 Eat healthy, balance your meals & choose wholesome foods
🍠 Eat healthy fats from plant sources
🥝 Watch your portion sizes
🥦 Forget fad diets and focus on making healthy choices

Wondering where to get started?
𝑮𝒊𝒗𝒆 𝒖𝒔 𝒂 𝒄𝒂𝒍𝒍 𝒇𝒐𝒓 𝒂 𝒑𝒆𝒓𝒔𝒐𝒏𝒂𝒍𝒊𝒛𝒆𝒅 𝒎𝒆𝒂𝒍 𝒑𝒍𝒂𝒏
📞 𝟬𝟮𝟬 𝟴𝟬𝟰 𝟱𝟳𝟬𝟭/𝟬𝟳𝟮 𝟵𝟮𝟵 𝟬𝟴𝟭𝟱

05/11/2021

𝙎𝙞𝙜𝙣𝙨 𝙔𝙤𝙪 𝙃𝙖𝙫𝙚 𝙖 𝘽𝙧𝙤𝙠𝙚𝙣 𝙍𝙚𝙡𝙖𝙩𝙞𝙤𝙣𝙨𝙝𝙞𝙥 𝙬𝙞𝙩𝙝 𝙁𝙤𝙤𝙙
The way we think and feel about food is as important as what is on our plates. It is essential to nourish our bodies with healthy food and equally important is to enjoy the food we eat. A good relationship with food is to have more positive experiences with food than negatives ones. Here are signs that your relationship with food is broken and needs mending.

🥝 You have a long list of rigid rules about food you can or cannot eat. You may also label foods as good or bad and are strict about portion sizes.
🥝 You deny yourself food you really want to eat
🥝 You stress and are constantly preoccupied with thoughts of food
🥝 You ignore your natural hunger ques
🥝 You are always either on a diet or off a diet
🥝 You have cheat meals or cheat days
🥝 Use exercise as an excuse to eat “bad foods”. You tend to work off food you eat
🥝 You have feelings of shame or guilt after eating
🥝 You prefer to eat in private or your rules change when eating with others
🥝 You cut out entire food group such as carbohydrates or fats

If this is you, make peace with food. Learn how to change your relationship with food.

𝘾𝙖𝙡𝙡 𝙣𝙤𝙬 𝙩𝙤 𝙨𝙘𝙝𝙚𝙙𝙪𝙡𝙚 𝙮𝙤𝙪𝙧 𝙖𝙥𝙥𝙤𝙞𝙣𝙩𝙢𝙚𝙣𝙩
📞 𝟬𝟳𝟮𝟵𝟮𝟵𝟬𝟴𝟭𝟱 / 𝟬𝟮𝟬𝟴𝟬𝟰𝟱𝟳𝟬𝟭

25/10/2021

𝗛𝗢𝗪 𝗧𝗢 𝗟𝗢𝗦𝗘 𝗪𝗘𝗜𝗚𝗛𝗧 𝗧𝗛𝗘 𝗛𝗘𝗔𝗟𝗧𝗛𝗬 𝗪𝗔𝗬
Your weight is a balancing act that involves what you eat and your physical activity. There are several diets and weight loss strategies to choose from and jumping from one diet to the next is very common however more often than not is unsuccessful. So, which is the BEST DIET PLAN? There is no one fits all diet. The most successful plan is the one you find interesting and doable. You must enjoy the foods you eat and the physical activity you choose.

𝗞𝗲𝘆 𝘁𝗼 𝗪𝗲𝗶𝗴𝗵𝘁 𝗹𝗼𝘀𝘀 𝗦𝘂𝗰𝗰𝗲𝘀𝘀

Behavior change that includes overall change in your lifestyle
• Food you eat
• Physical activity
• Stress management
• Sleep

𝗥𝗲𝗮𝗹𝗶𝘀𝘁𝗶𝗰 𝗮𝗻𝗱 𝗳𝗹𝗲𝘅𝗶𝗯𝗹𝗲 𝗴𝗼𝗮𝗹𝘀
Focus on habits you can sustain, a goal achieved becomes a habit and eventually part of your daily routine.

𝗣𝗲𝗿𝘀𝗶𝘀𝘁𝗶𝗻𝗴 𝗶𝗻𝘁𝗲𝗿𝘃𝗲𝗻𝘁𝗶𝗼𝗻 & 𝘀𝘂𝗽𝗽𝗼𝗿𝘁
Support is an important part of the whole process. You need personalized direction to make positive changes in your lifestyle.

Build sustainable habits and make peace with food.
We offer a 𝙬𝙚𝙞𝙜𝙝𝙩 𝙡𝙤𝙨𝙨 𝙥𝙧𝙤𝙜𝙧𝙖𝙢 based on the above, call now to book a 𝙛𝙧𝙚𝙚 𝙙𝙞𝙨𝙘𝙤𝙫𝙚𝙧𝙮 𝙘𝙖𝙡𝙡 to see if this program is for you.
📞 𝟬𝟮𝟬-𝟴𝟬𝟰-𝟱𝟳𝟬𝟭 / 𝟬𝟳𝟮𝟵𝟮𝟵𝟬𝟴𝟭𝟱

For more 👇
https://bonsananutrition.com/weight-loss-coaching/

Are you looking for a dietitian to guide you towards your health and wellness goals? We are your trusted resource for dietitian services in Nairobi

12/10/2021

𝑮𝒖𝒕 𝑯𝒆𝒂𝒕𝒉 & 𝑷𝑪𝑶𝑺
Polycystic ovarian syndrome is hormonal disorder that affects 1 in 10 women of child bearing age. The root cause of PCOS remains unknown however experts believe one of the main culprits may be the overproduction of insulin. Too much insulin can increase the production of androgens (male hormones) leading to acne, irregular ovulation, depression, weight gain and excessive hair growth on the body. Obesity can also increase levels of insulin and make PCOS symptoms worse. Management of symptoms usually includes diabetes medication and change diet and activity to lower insulin resistance.
Researchers recently found that women with PCOS have a less diverse bacteria as compared to those without PCOS. Gut bacteria also appear to play a role in regulation of androgens. Also of interest, women with PCOS more often than not have some form of gut impairment from irritable bowel syndrome (IBS), SIBO, bloating to constipation.

For more
https://bonsananutrition.com/pcos-mamagement-and-nutrition/

27/09/2021

𝙋𝙤𝙤𝙧 𝙜𝙪𝙩 𝙝𝙚𝙖𝙡𝙩𝙝 𝙢𝙖𝙮 𝙗𝙚 𝙩𝙤 𝙗𝙡𝙖𝙢𝙚 𝙛𝙤𝙧 𝙮𝙤𝙪𝙧 𝙧𝙚𝙨𝙞𝙨𝙩𝙖𝙣𝙘𝙚 𝙩𝙤 𝙬𝙚𝙞𝙜𝙝𝙩 𝙡𝙤𝙨𝙨

Another reason to get your gut into shape! As you already know gut bacteria are part of an ecosystem responsible for vital functions like metabolism, hunger and digestion.

Gut bacteria have now been noted to play a role in weight management. A recent study found that gut bacteria may hinder your weight loss efforts. Gut bacteria in obese people is different than that in non- obese people. The type of bacteria you have and the diversity of the ecosystem will determine whether weight loss interventions work or not. To increase success of your weight loss interventions, adjust what you eat. Eat a gut friendly diet.

𝘾𝙖𝙡𝙡 𝙪𝙨 𝙩𝙤𝙙𝙖𝙮 𝙩𝙤 𝙜𝙚𝙩 𝙨𝙩𝙖𝙧𝙩𝙚𝙙 𝙤𝙣 𝙖 𝙂𝙪𝙩 𝙁𝙧𝙞𝙚𝙣𝙙𝙡𝙮 𝘿𝙞𝙚𝙩 𝙖𝙣𝙙 𝙬𝙖𝙩𝙘𝙝 𝙩𝙝𝙚 𝙬𝙚𝙞𝙜𝙝𝙩 𝙨𝙝𝙞𝙛𝙩

21/09/2021

𝑮𝒍𝒖𝒕𝒆𝒏 𝑭𝒓𝒆𝒆 𝑫𝒊𝒆𝒕. 𝑰𝒔 𝑰𝒕 𝑭𝒐𝒓 𝒀𝒐𝒖?
Gluten free diets have become popular, but is it for you? Gluten is the protein that gives grain products elasticity and is found in some grains like wheat, barley, rye, spelt and kamut. Going on a gluten free diet without cause can do more harm than good. It can cause nutrient deficiences due to its restrictive nature. It is not advisable to go gluten free for the purpose of weight loss, boosting energy or to generally feel healthy. A gluten free diet is essential for those with;
🥦 Celiac disease
🥦 Gluten sensitivity
🥦 Gluten Ataxia
🥦 Wheat Allergy

For more on gluten free diets, https://bonsananutrition.com/the-gluten-free-diet-is-it-for-you