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Absence of Government Officials
It was disappointing to note the absence of leaders and representatives from relevant government departments, including the Ministry of Sports, Creative Economy, and Youth Affairs.
Their presence could have been a powerful opportunity to inspire and support young athletes while highlighting the potential of underrepresented sports. This underscores the need for greater prioritization and recognition of youth-driven initiatives and diverse sports disciplines in Kenya.
Hope and Optimism
Despite these challenges, the event radiated hope and resilience. The energy and determination of the participants were nothing short of inspiring, with two national weightlifting records shattered during the competition.
This achievement is a testament to the immense, untapped potential of Kenya’s youth and the critical importance of investing in less mainstream sports. Looking ahead, we hope that future events will draw stronger sponsorship, leadership engagement, and national attention to elevate weightlifting as a discipline.
At HealthWise Bulletin and Nourish and Flourish.Live, we celebrate these young warriors and remain committed to advocating for more inclusive opportunities in sports, paving the way for young athletes to achieve their dreams.
Launch of Nourish and Flourish.Live Magazine
This quarter, we are thrilled to announce the launch of Nourish and Flourish.Live Magazine, an all-encompassing guide to inspire and empower readers on their journey toward health and wellness as they prepare for a vibrant 2025.
Packed with a diverse range of over 20 topics, the magazine offers practical insights into physical, emotional, mental and relational well-being.
Guide to Health and Wellness
This first issue of the magazine explores essential themes like understanding your body’s signals, embarking on a weight loss journey, building strength, and managing stress.
For the festive season, the magazine provides tips on balanced feasting, advice on limiting seed oils for healthier cooking, and thoughtful reflections on embracing traditions with a modern touch, such as reimagining Kenya’s beloved ugali.
Transformational Life Stories and Personal Growth
The magazine also highlights transformational life stories, including Milly’s inspiring evolution from a timid trader to a storyteller and Fatma’s journey into becoming a shaman, astrologer, and cosmetician under Coach Susan’s mentorship.
Health tips
It encourages readers to reflect on personal growth, cultivate strong boundaries, and create space for children to thrive. Aspiring coaches can draw motivation from real-life success stories and actionable advice.
With a focus on fostering gratitude and celebrating life’s seasons, Nourish and Flourish invites readers to make 2025 their best year yet by embracing self-care, growth, and heritage.
Start your journey toward a healthier, happier lifestyle with this inspiring read!
TIP OF THE WEEK: Planning for a Healthier Festive season
To truly enjoy the season, it’s wise to prepare early and avoid the usual holiday rush and transport mayhem that often marks this time of the year.
Be mindful that prices tend to rise as demand surges during the season. Whether it’s gifts, groceries, or travel tickets, securing what you need early can save you time, money and stress.
If you’re planning to travel, book your tickets now to avoid last-minute inconveniences.
The festive season is a time of joy, family gatherings, and indulgence, but it can also bring its share of stress and unhealthy choices if not well-planned. Here are some practical tips to help you stay organized and prioritize your health this Christmas:
1. Shop Early and Smart:
Avoid the rush, crowds, and long queues at malls and supermarkets by shopping early. This not only saves time but also allows you to make thoughtful, healthy choices. Shop online if you can.
Focus on whole, natural foods like fresh fruits, vegetables, whole grains, and nuts. Choose meats from grass-fed or free-range animals for better nutritional quality. When it comes to eggs, choose those from free-range chickens rather than those from birds that are confined to congested spaces with no access to exercise, fresh air and sunshine.
Do not compromise the health of your aging parents in the village by buying them unhealthy foods from the shops and malls in urban centres.
2. Cook with Care:
Instead of grilling or roasting, consider boiling, stewing, or steaming your meals. These methods retain more nutrients and reduce the harmful compounds often formed during high-heat cooking. You may want to avoid deep frying, which leads to very high heat during cooking plus the temptation to recycle cooking oil.
3. Choose Healthy Cooking Oils:
The type of oil you use matters. Limit the use of seed oils like sunflower, canola, and corn, which are high in omega-6 fatty acids and can promote inflammation when consumed in excess. Instead, opt for oils with a balanced omega-3 to omega-6 ratio, such as coconut oil, extra virgin olive oil, avocado oil, or flaxseed oil. These healthier options can reduce inflammation and support heart and brain health.
4. Limit Processed Foods and Sugary Treats:
While treats are part of the holiday fun, moderation is key. Reduce your intake of sugary drinks, sodas, and heavily processed snacks. Homemade desserts and fruits that are in season are better alternatives for festive enjoyment.
5. Plan Your Holiday Meals Thoughtfully:
Prepare a menu in advance to ensure a balanced and nutritious diet throughout the season. Include plenty of colorful vegetables, fatty meats in order to protect you from overconsuming proteins, and healthy fats to nourish your family and guests.
By planning early and making mindful choices, you can enjoy the festivities while setting the stage for a healthier and more vibrant year ahead. Do not begin the new year 2025 treating health conditions caused by over-indulgence.
QUESTION OF THE WEEK: Why is it Important to Limit Seed Oils?
Seed oils—such as sunflower, canola, corn, and peanut oil - are widely used in cooking, especially in restaurants where large amounts of food have to be prepared. They are also widely used in processed foods such as the fried snacks available in shops and supermarkets., Emerging research highlights several reasons why limiting their consumption is crucial for maintaining health.
1. Imbalance of Omega-6 to Omega-3 Fatty Acids:
Seed oils are exceptionally high in omega-6 fatty acids, which, although essential in small amounts, can be harmful when consumed in excess. Modern diets are often skewed toward omega-6 fats due to the prevalence of seed oils in processed and fast foods.
This imbalance can overwhelm the body, pushing the omega-6 to omega-3 ratio far from the ideal 1:1 and promoting chronic inflammation, which eventually leads to diverse health problems.
2. Link to Chronic Diseases:
The chronic inflammation triggered by excessive omega-6 consumption can contribute to various lifestyle diseases, including heart disease, type 2 diabetes, obesity, and even certain types of cancer, such as colon cancer.
A recent U.S. study published in Gut found elevated levels of bioactive lipids—metabolites from seed oils—in cancerous tissues, suggesting a possible direct link to tumour growth.
3. Processing and Heat Stability Issues:
Seed oils are extracted through high-heat and chemical processes, which can degrade their nutritional value and produce harmful byproducts, such as trans fats.
These oils are also unstable at high temperatures, releasing toxic compounds when used for cooking at high temperatures such as frying or baking. The harmful effects are even worse when the oils are recycled.
4. Oxidative Stress:
The polyunsaturated fats in seed oils are prone to oxidation, a process that produces free radicals in the body. These free radicals can damage cells and DNA, accelerating aging and increasing the risk of chronic conditions.
5. Healthier Alternatives Exist:
Replacing seed oils with oils rich in omega-3 fatty acids, such as olive oil, avocado oil, and flaxseed oil, animal fats made from animals that are reared in natural environments, palm and coconut oils, can help restore a healthier fat balance, reduce inflammation, and support overall well-being.
The healthier oils are also more stable during cooking and provide additional health benefits, such as improved heart and brain function. Olive oil is not suitable for high heat cooking so it is best used for top dressing. That explains why it is popular for use with salads.
By limiting seed oils and prioritizing healthier options, you can minimize inflammation, protect against chronic diseases, and promote long-term health.
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