Author: Ruth Jatto

Dear Readers, As the cost of living continues to rise, many individuals find it increasingly challenging to eat healthily and nutritiously without stretching their budgets thin. However, maintaining a balanced diet doesn’t have to come at the expense of your financial stability. With some thoughtful planning, creativity, and resourcefulness, it’s entirely possible to enjoy nutritious meals that support your health while staying within your means.   Here are a few ways to eat healthy and still spend wisely: Plan your meals for the week Meal planning is a powerful tool for both health and budget-conscious living. By planning your meals for…

Read More

Dear Readers, As we navigate through life, we need to understand the power of exercise. Exercise is often touted as a magic bullet for weight loss, but its benefits extend far beyond shedding weight. Regular physical activity is a cornerstone of overall health, influencing every aspect of our well-being. In this column, we will explore the transformative power of exercise and why it is essential for a healthy, thriving body. PHYSICAL BENEFITS Strengthens bones and muscles: Exercise, especially weight-bearing activities, fortifies bones and builds muscle mass, reducing the risk of osteoporosis and injuries. Improves cardiovascular health: Regular physical activity lowers…

Read More

Dear Readers, as we journey through life, our nutritional needs evolve. Critical stages like pregnancy, menopause, and older adulthood require tailored nutrition to support optimal health. In this column, we’ll explore the essential nutrients and dietary considerations for these significant life milestones. Pregnancy (0-40 weeks) During pregnancy, a balanced diet supports fetal growth and development. Key nutrients include: 1. Folic acid (400-800 mcg/day): Prevents birth defects 2. Iron (27 mg/day): Supports fetal growth and maternal health 3. Calcium (1,000 mg/day): Ensures fetal bone development 4. Protein (70-100 g/day): Supports fetal growth and maternal health 5. Omega-3 fatty acids (200-300 mg/day):…

Read More

Dear Readers, in today’s fast-paced, always-connected world, it is easy to forget one of the most important aspects of life: our well-being – self-care. With constant notifications, looming deadlines, and the pressure to always be productive, we often find ourselves running on empty, neglecting the very foundation that sustains us—our mental, emotional, and physical health. But at what cost? Chronic stress is more than just feeling overwhelmed. Research has shown that it can lead to anxiety, depression, heart disease, and a weakened immune system, making us more susceptible to illness. In the long run, the consequences of neglecting our well-being…

Read More