Kshs. 290
tshs5500, ushs8100
apRil 2012
cuRe chRonic back pain
Find your
happy
With Dorn Therapy
inner peace is just round the corner
It’s only natural
Suzie Wokabi’S FlaWleSS Skin tipS
Fight club Reap the benefits of boxeRcise
Lulu Hassan and other mums share their inspiring stories
Veggie power
babybulge? Perfect that PostPreGnancy body
“I’ve lost 18 kilos over six months”
Heal yourSelF WitH greenS
Get that sexy back! ways to bring out your inner vixen
Finally a mum “i conceived after 10 years of ivF”
Contents (April) HealtH and fitness 8 News Step up to healthy and the new game that makes fitness fun 10 Expert advice Perfecting that post-baby body 12 The gloves are on Boxercise, it’s not just for the boys 14 Brazilian beats Capoeira, the South American martial art with a difference 18 How I lost... My pregnancy weight-gain 24 Fibroids – the silent invasion Affecting the fertility of four in 10 women
12
nutrition 30 News Get ahead with green tea, and why chocolate is good for you 32 Veggie power Heal yourself with homegrown produce 36 Let’s do lunch Leftovers CAN be tasty!
body and soul 44 News The power of friendship and sleep tips for snorers (and snorees!) 46 Dorn Method An alternative treatment for back pain 50 Stretch and heal The science behind yoga and pain relief 52 Make yourself happy! What are you waiting for?
Hair and beauty
76
58 News Beautiful blush and Minx nails 60 The natural look Suzie Wokabi’s tips for flawless skin 62 Hair raising Natural alternatives to shampoo
seXual HealtH 66 News Aphrodisiacs and remembering your first kiss 68 IVF real life story One woman’s 10-year wait to be a mother
style and fasHion
36
74 Shop the look Get that classic Birkin style 76 Fashion Fighting fit sportswear
last Word 80 A man’s world TV reporter John Allan Namu lets Healthy Woman inside his head
Classifieds
COMPreHeNSiVe LiSTiNGS FOr BeAuTy, FASHiON ANd HeALTH SerViCe PrOViderS
2 HEALTHY WOMAN
68
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(health & fitness) Get the body you’ve always wanted
Don’t skip breakfast. Take in a good amount of digestible carbohydrates such bread, pasta, or wholewheat muffins. A little protein such as egg or yoghurt are good. Avoid fatty foods as they are difficult to digest and won’t give you any much needed marathon energy. Don’t eat something you’ve never eaten. This way, your digestive system will stay clear from trouble during the race. Don’t be on your feet all Day long before the race. Insufficient rest steals the energy you need for conquering that final stretch. Don’t get carrieD away. Running too fast at the beginning can make your stamina run out. It feels better to overtake others halfway through than being constantly overtaken. Set your own comfortable pace.
photolibrary.com
Marathon Don’ts The Mater Marathon is just around the bend. But you need to start early to be fully prepared
HEALTHY WOMAN 7
Perfect that
post-baby body Drop those stubborn pregnancy pounds and get back into shape
I
t can be frustrating to realise that you’ve only lost five kilos of the 20 you put on during pregnancy, but when it comes to getting your pre-baby body back, it all boils down to a combination of genetics, diet and exercise. A proper postpartum exercise regimen will not only help you shift the weight you gained, but can also give you the boost you need to deal with those endless nights of interrupted sleep, not to mention combatting the risk of postpartum depression that comes with hormonal changes, hastening your return to normality. Even before you begin your post-baby regimen, there are a number of mild exercises you can do immediately after delivery to enhance your healing and strengthen the pelvic region, including Kegels, pelvic tilts, hip thrusts and cat stretches. Our Healthy Woman work-out for new mums takes care of all of those trouble spots: building up your lower back, tightening your arms and bum, strengthening your shoulders for breastfeeding, getting rid of cellulite from your thighs and trimming your tummy. Suitable from one week after a normal vaginal delivery, or from around nine to 12 months after a caesarean section, don’t forget to notify your trainer or doctor if you suffer any discomfort or increased bleeding. Doctors recommend that you lose around 1kg per week: anything more, especially during breastfeeding, poses a health risk for you and the baby because you may be missing out on necessary nutrients. Keep the workout easy, around three times a week, for two months. After this, you can add a few extra exercises to your routine, and up the frequency to four times a week.
10 HEALTHY WOMAN
(post-baby work-out) health & fitness
#
1
Triceps THE dip Your triceps hold up your entire body weight as they move through varying motions. STEP 1 Sit in a chair and hold on to the edge, with your knuckles pointing forward. Slide off the chair and hold yourself up with your arms straight. Keep your body close to the chair. STEP 2 Lower your body down for two counts as your elbows bend. Be careful not to slacken your elbows sideways. Straighten up the arms for another count of two. Your arms should support all your weight throughout the motion. Repeat this 12 times. On the final rep hold on at the bottom for eight counts then push up and down slightly eight times before straightening your arms.
#
3
Legs THE SquAT ANd SidE LifT This is great for the entire lower body. STEP 1 Start with your feet close together in a standing position. Hold a pair of dumbbells or kettlebells at your side. You can improvise using water bottles or you can keep your hands on your hips. Take a step to the right with the right foot so that your feet are shoulder width apart. Bend the knees for two counts as if you are about to sit in a chair. STEP 2 Straighten up the legs and slowly lift the right leg sideways for two counts. use your abs to hold yourself for balance. Lower the right leg and bend both legs into a squat. do this 12 times while alternating legs. On the last rep hold at the bottom for eight counts and pulse yourself eight counts.
#
2
chesT and upper back THE MOdifiEd puSH-up These exercises target all upper body muscles. STEP 1 Start with your back in a plank position with your arms straight and knees on the ground. Keep your palms a bit closer than shoulder width apart and your abdominal muscles tight. Relax your neck. STEP 2 Bend the elbows and lower your torso towards the ground for two counts. Keep the elbows close to your body and pointed outwards behind your back as opposed to sideways. Straighten up to the starting position for two counts. do eight reps.
#
4
abs CRuNCHES While doing crunches you should focus on keeping your legs on the floor in order to challenge your core. STEP 1 Lie down with your knees bent and the hands behind the head. Keep the elbows out. STEP 2 Lift yourself from the floor as you contract your abs for two counts and lower for two counts. Repeat this eight times. On the last rep hold the position for eight counts and then pulse up for eight counts before you lower your upper body. After completing the routine, don’t forget to stretch.
illustrations Yogita Mhatre HEALTHY WOMAN 11
Boxercise
Punching your way to a better you
If you thought boxing was just a contact sport for the boys, guess again. It’s a great cardio work-out that is gaining momentum with Kenya’s female fitness buffs, too
T
his is not about getting into the ring, ‘floating like a butterfly’, and bringing the roof down because you ‘stung like a bee!’ It’s not about upper cuts and knock-outs. It’s about keeping fit. Boxercise is still a pretty new concept here in Kenya. In Nairobi Eastlands, you’ll find Allsops’ Gym Plaza, where Coach John Gicharu (himself a boxing champion of 11 years), trains two men and two women. Elsewhere, Mombasa’s Kenya Ports Authority (KPA) sporting complex sees Coach Mike Mucine, a boxing champ with 16 years’ experience, currently training seven women. A typical boxercise session involves shuttle-runs, press-ups and skipping. Other exercises include hitting pads, kicking punch bags, sit-ups and yes, boxing – but that’s shadow boxing rather than throwing punches. The workouts run for 45 minutes to an hour. The intervals are three minutes of a particular workout and one minute of rest. The essence is to make the exercises as exciting as possible. So activities may change week after week. A week’s pattern at KPA is: Monday Stretches, shuttle runs and steppers. This day simply warms up the body for the week’s exercises ahead. 12 HEALTHY WOMAN
Tuesday Stretches, shuttle runs, sit-ups, side
stomach exercises, steppers and sparring on punch pads. This day calls for more energy assertion. Wednesday Freestyle: trainees are free to do the exercises they enjoy. Thursday The work-outs are similar to Tuesday’s, requiring more power output. Friday, Saturday and Sunday The trainees have their break. They get to go for their favourite outside gym activities such as swimming and the beach. This way, their bodies replenish lost energy – ready to start off with the less energy-demanding workouts on Monday again. ‘Boxercise is suitable for everyone, both sexes and all ages,’ says John Gicharu of Gym Plaza. ‘This is because no class involves physically hitting an opponent. It’s a great work-out because it uses all of your muscles,’ he explains. Caroline Onyuna, a retired IT specialist, has already lost 20 kilos after a year of boxercise with Mike at KPA. Her blood pressure and sugar levels have stabilized, she says, not to mention the fact that she’s feeling much younger than her 67 years, and happier too. The results are speedy, too. According to the pros, you can be boxercise-fit in just three months
(boxing) health & fitness
the flip-side Ok, so you may not get bruised from being in the ring, but boxercise can still take its toll
Sore knuckleS: Hand injuries are a risk in boxercise. Wrap your knuckles before punchbagging to avoid bruising.
words Brenda Wangwe photography Kevin Sabuni
SauSage thumbS: Your thumbs are vulnerable to strains and dislocation. Learn how to wrap them properly, and tuck your thumbs in if you are wearing gloves.
by attending a class three times a week. And if you’ve only got time to do it twice a week, you’ll still see the benefits in just six months.
Shin SplintS: The muscles at the front of the leg are prone to get injury or inflammation from skipping. Use shin supports (from sports shops) and wear good trainers.
Boxercise Benefits It increases your discipline. Like most exercises, boxercise training is also about order and control. You get to watch what you drink, eat, your sleeping patterns and time planning. It releases tension and restores your calm.
Even though there’s no physical contact, it makes you feel more secure about protecting yourself, should need arise. It boosts your self-esteem. When you drop off those kilos after a faithful boxercise regimen, you’ll be more confident about the way you look. It increases mental speed. According to sports behavioural studies, sparring and using punch-bags lead to better decision-making skills and higher levels of alertness. It leads to better hand-eye coordination. What else would you expect with your hands aiming for targets so often? It’s an all-over work-out. Unlike asymmetrical sports such as tennis and golf, boxercise makes your body improve evenly on both sides.
an addiction: Three or four times a week is enough for this particular work-out. Instructors have reported over-training by boxing fans because they enjoy it too much to keep away.
You’ll get a better gait. With the emphasis on
balance and core strength, you get to work out your upper body and tone your abdominals. This strong core stability reduces risk of back pain, gives you a better posture and even improves the way you walk. It’s great for weight-loss. Boxercise work outs are fat-burning, which can help protect against obesityrelated diseases such as diabetes, and heart and kidney complications. HEALTHY WOMAN 13
A
dmit it: most of us think of keeping fit as a bit of a chore. But what if you could find an exercise that’s just as much fun as an evening out with friends but still keeps you fit? Allow me to introduce you to capoeira, a fluid half-dance-half-martial art that I first discover watching the members of the Tandawazi during a session at Nairobi’s National Theatre – an experience I can best describe as ‘art redefined’. As I watch, I am amazed by the agility, by the smiles on the faces of the dancers and by the songs and instruments that aided their rhythm. Captivated by the ease of their movements, I can’t help but think, “Goodness, someone is going to get hurt with all that leg work!” Thankfully, no-one does.
words Christine Odeph photography Kevin Sabuni
Brazilian Beats Martial art. Dance. Acrobatics. What is it about Capoeira that has its fans so hooked? 14 HEALTHY WOMAN
(capoeira) health & fitness
HEALTHY WOMAN 15
health & fitness (capoeira)
Originating in Brazil during the 19th century, Capoeira has an intriguing history. It was created by African slaves who had been transported to South America – forbidden by law to practice martial arts or to exercise, they camouflaged the moves using song and dance. And when it became illegal to practice capoeira itself, the African’s developed ‘capoeira names’ (or ‘names of war’), based on random characters that only they could identify to confuse the authorities. Capoeira is mostly based on balance; there are a lot of hand stands involved and the power comes from the legs. While the moves are elegant and rehearsed, at heart capoeira is still a combat sport and people can actually get hurt if they do not pay attention or warm up well properly, as in any other sport. Moves have to be perfectly timed and in-synch because of the proximity of partners during the dance. While they could potentially strike you a lethal blow, the movements of trained ‘capoeiristas’ are as graceful as any dancer. The troupe forms a semi circle and two players take centre stage, sparring to the music with their legs barely touching and yet so close. As the onlookers sing along and sometimes clap, the players keep tapping each other out and interchanging roles as the tempo changes. As with every form of art that comes from a culture rich in history, each capoeira dance tells a story, and as the dances progress, you can see the story slowly evolve. You also can’t fail to notice the easy atmosphere that exists amongst the members of the Tandawazi group, not to mention the gender balance in the group. Tandawazi is run by Brian Kasim Owango, an unassuming and friendly teacher whose passion for his work shines through. Every so often, he’ll stop mid-sentence and burst into a Portuguese song, or tell an anecdote about the time he spent in Santos, Brazil. Travelling there back in 2002 on a quest to learn capoeira in its ancestral home, he became so immersed in the culture of the dance that he was given his own capoeira name, Azul, on account of his skin being tanned so dark by the sun that it turned blue-black. The name in fact comes from a dark blue bird that can see for miles, but doesn’t actually fly very far, which also relates to the fact that he used to be a lot heavier – not that you’d see it in his current lean physique, honed by years of capoeira. Brian caught the capoeira bug as a young boy, but it wasn’t until he was older that he actually began dancing. “My body was set in its ways and capoeira calls for a lot of agility and balance,” he recalls. “It did not help that I started learning in UK and it was cold at the time. It’s not like here in Kenya where you can get up and just do it.” Capoeira does not have any sets of rules, Brian explains. It is something that changes over time and place. Each of the songs that accompany the dances are different and tell stories about what’s going on around us, even in the here and now. It’s also a continuous learning process, whether you’re a beginner, or a pro like Brian: “Capoeira for me is fun, but even I do not consider myself good at it. It is an ongoing process for everyone, and naturally you will not be expected to do a hand stand on the first day of class. But you’ll learn over time, and to improve you will have to keep practicing the different acrobatic and kicking techniques.” Brian holds classes at the National Theatre Nairobi, 7-9pm, Tuesdays and Thursdays. Classes are Kshs500 per session.
16 HEALTHY WOMAN
instructor Brian Owango This 32-year-old Capoeira enthusiast speaks fluent Portuguese. While he is teaching he uses this inspiring language in song and instruction. On Saturdays, Brian teaches capoeira to underprivileged children in Huruma, free of charge. When he is not running the class, he runs his own catering company making cocktails and canapés and he also does a form of Thai kickboxing with a friend to keep him in great shape.
“Capoeira is mostly based on balanCe; there are a lot of hand stands involved and the power Comes from the legs"
The dancers
Heer Raja: One of the most striking things you’ll notice about capoeira dancers (once you get over their impressive fitness levels!) is their healthy glow. Heer, a 27-year-old fashion designer, could easily pass off as a teen. She laughs as she tells me that practicing capoeira makes her skin that much more luminescent because the sessions work out all parts of her body: singing and using her lungs; moving around and dancing; sweating and flushing out the toxins. “I took a break from capoeira for the whole of last year and my body really changed,” says Heer, explaining that she put on weight, which really affected her self-confidence. “When I practice capoeira, I feel a lot more confident as a woman – it just seems to make everything else in my life that little bit easier.” She tells how she first discovered capoeira at the age of 21, when she was still studying at USIU. She was attracted to the sport because she liked martial arts and the fact that dancing was involved sealed the deal. “When I first joined a class, I was told that I would probably start appreciating the benefits after twelve sessions or more,” she says, “and that first class was pure madness.” She’d considered that she was already pretty fit, but the class showed that she needed work. “Now it all comes as second nature.” “Sometimes people get intimidated by the martial arts aspect of capoeira, but the culture behind it means we could never use it to hurt anyone,” Heer adds. “Although your reflexes certainly get sharper because of it!” Wairimu Mburathi: This mild-mannered 28-year-old has been actively practicing capoeira for the last four years, although she first came across it six years ago. A press officer for the AU/ UN information support team, she tells me: “My interest in capoeira came from martial arts. I had already done a bit of kick-boxing and tae kwon do and I just loved that capoeira is ever-changing and ever-evolving.” According to Wairimu, you can find your own personal form of expression through the dance. “It is the perfect expression of yourself through physical movement,” she says, not to mention that the sport keeps her toned, fit and healthy. “I also love the music of capoeira and the rich culture of resistance and conformity within the styles through its history. I also love the fact that even though it is martial arts, it is still so graceful,” she adds enthusiastically.
HEALTHY WOMAN 17
words Phyllis Nyambura & Damaris Irungu photography Kevin Sabuni shot on location at Ole Sereni Hotel
(real life success) health & fitness
How I lost...
My baby weight They're considered the hardest pounds to shift – we meet the new mums who've succeeded
LuLu HaSSaN
KTN Newscaster, 28, mother of one
Lulu Hassan sweeps into our Healthy Woman photoshoot beaming but limping. “Do you think I have lost that much weight?” she asks. “Haven't you?” I reply. “I’m not quite where I’d like to be, partly because of the disc on my leg. I have to take it easy,” she explains. Two years ago Lulu was in a car accident, which resulted in a metal plate being inserted into her leg. Back then, weight was the least of Lulu’s concerns and her trim frame made many envious. “I didn’t really watch my weight. I kept it down by swimming and I was always a size eight,” she says. But that all changed when she conceived. It started with cravings, “ice cream, matumbo, french fries, chocolate... you name it, my body only wanted junk!” As a result, Lulu’s weight soared. “I was putting on a kilo per week, and my dress size was going up at the same rate,” explains the KTN prime time news presenter. As the kilos piled on, Lulu became self conscious, especially when her viewers began to notice, too. “They were messaging the station saying that I was gaining too much weight. And because they only saw a half shot of me during news, they couldn't tell that the bulge was pregnancy-related.” In August last year, Lulu and her radio presenter husband were blessed with a baby boy. Worried that she would never lose the weight and get her career back,
she skipped many of the traditional delicacies fed to lactating mothers. “I avoided porridge in favour of soup and cocoa. Then I worked on my cravings for food and opted for normal food, regulating my portion size.” By breastfeeding exclusively, Lulu found her weight started to drop off. “I lost four kilos in those first four months,” she says. Even so, her return to work filled her with dread: “In my business, you need to look fit: viewers make snide remarks, bosses make suggestions that you need to drop a few dress sizes. Plus, it doesn't help that the screen adds at least 10 kilos on your frame.” Because the plate in her leg ruled the gym out, she opted to take up swimming and work on her diet. “I was a professional swimmer in school. It's always helped me keep my weight down,” she says. Today, Lulu’s diet is packed with fruits, greens and water. “I’ll have brown bread and some tea for breakfast, then a balanced lunch at the work cafeteria, some fruit at 4pm and a light dinner,” she reveals. Snacking and junk food are out, too. Her only vice? “I have a penchant for cola and ice cubes before I go to sleep. I need to stop!” Even with those simple tweaks to her lifestyle, Lulu seems to be winning the battle of the bulge, losing 18 kilos over six months. But she’s still determined to lose more. “I still have clothes in my wardrobe I’d like to wear again. I am giving myself another six months to achieve my ideal weight.” HEALTHY WOMAN 19
health & fitness (real life success)
aLIce KweNDa, 30
Dropped from 87 to 67 kilos after the birth of her son Why did you feel the need to lose Weight? I felt heavy and slowed down. I wanted to lose those aches and stiffness after giving birth, during the early months with the baby at home. I worked out and ate well. I also followed a diet discussed with my trainer. at What point did you start Working out? I began properly when my second baby was five-months-old. I had gone through a C-section so my trainer designed a suitable programme for me to follow. What Was the experience like? Energizing, refreshing and satisfying. But it could be painful when I over-exerted myself. It was also fun when we did group training, too.
PatIeNce KISHagHa
Lost 25 kilos after the birth of her daughter What motivated you to lose Weight? I was having trouble breathing while walking or climbing stairs. I’d gone from size 10 to 18, which lowered my self-esteem. I looked older than my mother and friends even made fun of me. hoW did you do it? I stopped eating junk food and reduced my portion size. I also made sure that my meals were balanced, sticking to fruit and vegetables for lunch, and upping my water intake. Breastfeeding helped a lot, I breastfed until my baby was around 20 months old. hoW about exercise? I took up walking, leaving for work early and getting off the matatu before my stop so I could walk further to work. at What point did you start Working out? I started working out when my daughter was three months old. This actually made things 20 HEALTHY WOMAN
temporarily worse as my appetite increased so I stopped going to the gym but went back when my baby was nine months old. What kept you going? During the first month, I lost close to four kilos and this continued the following months. Soon, I had dropped from size 18 to 14. My health improved and my physical appearance changed. What advice Would you give to other Women? To discipline themselves, eat well and follow a timetable. Weight loss isn’t instant so they need to be patient. Consistency is also important. They should also be more forgiving of themselves in case they disappoint themselves in the process of losing weight. What does losing that Weight and maintaining it mean to you? I feel, good, look great, and I appreciate myself more now than before.
What kept you going and motivated? Continuous encouragement from my trainer and the fact that it was actually working. hoW long did it take you to lose the Weight? I worked-out continuously for six months, took one break then continued for another four months after that. What tips on Weight loss Would you share With those trying to do the same? Work with a trainer if you can afford it. It helps to have someone who keeps you motivated. Don’t keep checking on your weight – the way your clothes fit, and the way you feel in general will show that you are either gaining or losing weight.
work out tips Do n Get physically active:
get off the couch, out of the house and moving, be it jogging, running, swimming, walking – anything to speed up your metabolism. n Take your training a notch higher every 8-12 weeks. If you started by walking three times a week for 30 minutes, after 8-12 weeks you should start walking 40 minutes, four times a week.
Don’t n Starve or skip meals. The
cHrIStINe KHaSINaH-ODerO
31, controlled her weightgain during and after pregnancy
What did you do to maintain a healthy Weight during and after pregnancy? I had always been active and wanted to maintain the healthy lifestyle and ideal weight of 63 kilos (I put on around six kilos in total). I love jogging and used to run at least three times a week before I became pregnant. During pregnancy I switched to a lot of walking.
body senses when it is being starved and holds onto the fat in anticipation of another starvation period; this in turn slows down your weight loss process. And, if you don’t get enough nutrients, your baby may not get enough nutrients as well. n Start a new exercise regime without consulting your doctor first.
What about your diet? I ate healthily, but not to the point of counting calories. I still watch what I eat but occasionally enjoy treats like chicken with its crispy juicy skin. at What point after birth did you start Working out? When the baby was two months old I started by walking before graduating back to running. hoW Was the experience? Working out again was fantastic and now I’m even preparing for next year’s marathon. It felt great! What motivated you to carry on With your regime? I’ve always loved feeling light and being able to move around and chase after my boy, that was enough motivation for me. What are your Weightloss tips? Be consistent, have a fun attitude towards working out and have a goal weight that you want to achieve, don’t just work out for the sake of it.
HEALTHY WOMAN 21
(nutrition) Diets and healthy eating that really work
Five reasons to drink up
1
It reduces post workout pain. Research from the University of Georgia shows that drinking caffeine just before you get on the treadmill reduces post exercise pain in your muscles by up to 50 per cent.
2
The decaffeinated variety has been found to lower the risk of Type 2 Diabetes in menopausal and post-menopausal women.
3
Just one cup of brewed coffee increases your recommended daily fibre intake, adding up to 18 grams per cup.
4
Caffeine fix Thinking of ditching your morning coffee? Read this first
It’s great for the heart. Coffee has been found to have more antioxidant properties than a regular portion of pineapple, blueberries or most fruit juices. Therefore black coffee drinkers have a lower risk of developing cardiovascular diseases.
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It can improve your waistline. Just a moderate amount of caffeine will naturally speed up your metabolism, burning more energy at a faster rate.
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nutrition (food)
words Gurkirat Channa photography Anthony Njoroge
Veggie power Kenya’s abundance of homegrown veg are cheap, tasty, and pretty good for you too! here’s why...The levels of magnesium and calcium have been found to be higher than those in spinach and Swiss chard
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nutrition (foods) (food)
T
he journey to a healthier plate may only be as far as your local market or shamba. This is one of the greatest things about living in Equatorial Africa; vegetables are a dime a dozen. What better life choice can you make than eating food that not only gives you the sustenance that your body needs, but also heals and repairs your immune system? So, before your next grocery shopping trip, why not read on for reasons why you should (quite literally) ‘turn over a new leaf’? Most of these nutritious vegetables are actually hiding within our shambas under the troublesome name of weeds. They grow on Kenyan soil, cultivated by so many communities that include them as a significant part of their diets. The role of these ‘leafy gems’ in maintaining household nutrition across the land is greatly understated. Grouped together they are a major source of vitamin A and C as well as calcium and iron. Our homegrown vegetables are a valuable addition to the diets of nutritionally vulnerable people like patients with HIV or those who are affected by AIDS. Pregnant mothers too need more nutritional content in their food, as do nursing women, young children and the elderly. Horticultural journals cite that fresh leaves of vegetables such as amaranths or cowpeas contain more than 100 per cent of the recommended daily allowances for vitamins and minerals. They also contain 40 per cent of the amount of proteins that children need. Mary Abukutsa-Onyano from the Department of Botany and Horticulture at Maseno University conducted a survey in six districts of Western province. In her findings, done between January 2002 and March 2003, it emerged that all farmers involved were using organic manure as a nutrient
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source for the plants and basic wood ash to control the pests. So it is great to note that our farmers are also ecofriendly, too!
Spider planT Kikuyu: Managu; Kisii: Chinsaga; Luhyia: Tsisaka; Luo: Dek; Swahili: Mgagani Interesting names for this bitter leaf include ‘cat’s whispers’ as well as Spider flower. Traditionally, large portions of this delicacy are served boiled as a side dish. To offset the bitterness, the spider plant is usually cooked in milk for weeks. The longer it is soaked and boiled in milk, the less bitter it becomes. An alternative to milk is pounded groundnut sauce. It can also be cooked together with other veggies such as cowpea leaves, amaranth or nightshades. It is great for vegetarians because it’s a rich source of protein. Managu is particularly rich in vitamin A and C as well as calcium and iron. However, boiling the leaves may reduce the vitamin C content by up to 80 per cent. Drying reduces the vitamin content by 95 per cent. The levels of magnesium and calcium have been found to be higher than those in spinach and Swiss chard.
“The fresh leaves of vegetables such as amaranths or cowpeas contain more than 100 per cent minerals”
With 16 Natural Ingredients for the tastiest stew
nutrition (food)
Most African communities serve boiled managu to mothers before and after the birth of a child, or in any situation where there has been loss of blood. Traditionally the leaves were used as a quick fix for warriors after injuries to heal their wounds. Managu is also used as an anti-rheumatic, counterirritant traditional medicine. The leaves can be crushed and mixed in a drink for curing diseases such as scurvy. The high vitamin content makes it good for the eyes and the level of protein favours high energy supply. It even has some properties that favour it as a repellent for mites and ticks, and it inhibits the growth of mosquito larvae. There are also reports of some anti-HIV properties.
CowpeaS Kikuyu: Thoroko; Kisii: Egesare; Luhya Likhubi; Luo: A lot-bo; Swahili: Kunde Cowpeas are also called Kenyan black-eyed peas. This plant is mainly grown for its strikingly long pods, similar to that of the green bean. It is a multi-purpose plant because it is used for its beans, flowers and leaves. The pods it produces can be eaten raw as well as cooked. They are at their finest when they are still young plants. In West Africa, they are often stir fried with potatoes and shrimp. Another popular healthy option is chopping them up into very small pieces and frying them in an omelette. A walk into a local vegetable market revealed that the leaves are eaten as mboga and the seeds and boiled together with maize to make the much-loved irio.
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Cowpeas are a great source of protein, vitamin A, iron, phosphorus and are packed with valuable nutritional content. In fact when correctly heated, they are a useful ingredient in baby foods since they are so widely available. The plant is also used as a stimulator for breast milk. The leaves can be dried and used as a meat substitute. Sometimes the green seeds are roasted in a similar way as peanuts and these scorched seeds used as a caffeine substitute. Interesting medical uses include drying and grinding the seeds then mixing them up with soil or oil for use in treating boils. Crushed paste of the cowpea plant mixed with any ointment can be applied superficially to treat chicken pox.
Slender leaf Kisii: Mitoo; Luhya: Emiro; Luo: Mito; Swahili: Marejea This plant has been grown and eaten in Kenya for a long time. It has a slightly bitter taste when cooked as a vegetable. Some communities mix it with cowpeas to increase the protein content. In West Africa it is flavoured by adding sour milk. Seasoned consumers enjoy its bitterness, while the younger generation prefers its milder cousin which has a less bitter effect. It is generally boiled or fried in oil, depending on taste. It can also be used as a herb in soups and stews. By eating the young leaves and shoots of this plant, they contribute almost 100 per cent of your daily vitamins A and C, plus iron and calcium. Medicinal properties of slender leaf include relieving stomach related ailments, inflammation and even malaria. It has also been known to treat sore throats and oral thrush.
“The fresh leaves of vegetables such as amaranths or cowpeas contain more than 100 per cent of the recommended daily allowance for vitamins and minerals� VegeTable amaranThS Kikuyu: Terere Kisii/ Luhyia: Libokoi; Luo: Ododo; Swahili: Mchicha Amaranth is a wondrous collection of herbs with foliage ranging from purple, green, and red to gold. It is a grain that contains absolutely no gluten so anyone who has an allergy to wheat can eat it freely. It is an excellent source of protein and provides a good source of dietary fibre. Amaranth is also packed with minerals including iron, magnesium, calcium and phosphorus, and compared to other leafy veg, it has the highest content of micronutrients. Vegetable amaranths are recommended for young children, breastfeeding mothers, anyone with anaemia, fevers or kidney complaints. The leaves are used to treat inflammation and boils and are even used in Nigeria as a medicine for lung disorders. The vitamin A and C in them enhances eyesight in a
similar way as oats. Amaranth seed oil is also beneficial for people with hypertension and cardiovascular disease. In the far east, amaranths are used to cure infections, rashes and migraines.
pumpkin leaVeS Kikuyu: Kahurura; Luhyia: Msiebhebhe; Other name: Malenge We commonly cook them in our irio and mashed potato mixtures. The leaves are low in sodium and even lower in cholesterol. They are a great source of niacin. They also provide a welcome source of dietary fibre. Studies done on these indigenous vegetables report that nearly 40 per cent of the households that eat them in abundance had noticed a positive effect on their health since they’d started consuming them. In fact, eating these types of vegetables is actually known to improve the appetite of patients who are recovering from illness.
(body & soul) Taking care of your wellbeing from within
Menopause could be just… menopause, Turkish scientists have discovered. None of the dreaded hot flushes, night sweats, fatigue, mood swings, bloating, headaches or burning tongue – that’s if you get treated with acupuncture. The small study looked at 53 post-menopausal women, half of whom received traditional Chinese acupuncture twice a week, the other half having placebo acupuncture treatments. After 10 weeks, the group that received the real acupuncture reported less severe hot flushes and mood swings than those who who’d had the fake treatment. But it’s not all good news – there was no difference between the two groups in terms of vaginal dryness and urinary tract infections, the study found.
All change Beat the menopause blues with acupuncture
HEALTHY WOMAN 43
body & soul (news) The latest information to help you make the right choices
LoneLy? get a pet Five scientifically-proven reasons to get a pet
n You’ll be calmer and more relaxed. This is because playing with your pet raises your dopamine and serotonin levels. n You are less likely to develop depression. n They help keep your blood pressure down during challenging times. n The exercise that comes with walking your dog can lower cholesterol levels and lower your risk of heart disease. n Even if you only have time for a fish, scientists discovered that just watching fish in an aquarium can help lessen pulse rate and release muscle tension.
LIstIng your pet hates You may have had unrewarding relationships in the past, and are keen to ensure it doesn’t happen again. However, at this early stage, telling him you can’t stand a cheat, lazy men, manipulative partners and so on, is likely to spoil the chances of another date. Very few people consider themselves perfect. Instead, put a positive spin on it, saying you like it when people work hard, are honest and practical. goIng on, and on, and on! Cut the monologues about your college drama, the list of your favourite relatives, the job you can’t stand, the friend who rubbed you up the wrong way… Sure, he wants to know about you, but telling him your life story and more on the first date is likely to overwhelm him into never calling you again.
It’s true! You can die of a broken heart Apparently it’s not something you just read about in stories. A recent study has found that you are 20 times more likely to have a heart attack the day after a loved one passes away. After seven days, you are still six times more likely, but the risk dwindles as the days go by...
Friend power
It probably doesn’t come as much of a surprise, but surrounding yourself with supportive friends will help ease the effects of bad experiences and boost your confidence. A study of children at the Concordia University Centre for Research in Human Development has showed that having a close friend around when going through a difficult time has a positive impact on a child’s mind. This means poor self-esteem, pessimism and anxiety complexes could be linked to lack of supportive friends when you were growing up.
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First date don’ts
hatIng on others Giving off a negative vibe has a way of draining a man’s energy. So, as much as you may be right about that arrogant girl in your neighbourhood, save that story for your girls. Men appreciate objectivity, practicality, information and wit. BeIng dIshonest Don’t try to act like someone you’re not. Nobody is more attractive than a woman who is relaxed in her own skin. Communicate your feelings and desires. If you don’t like the way he turns up late, mention it. And if he did something great, still let him know. You’re likely to get the same in return!
Addicted to love When researchers showed a group of men and women photographs of their ex-partners, scans revealed parts of the brain that are normally associated with cravings were triggered.
(news) body & soul
Snoring How bad can it get?
STOp SNORINg WEEk April 23-29
it’s the sound thAt mAkes you wAnt to stuff an entire pillow into your ears or put a silencer on your partner’s nose. But snoring is much more than just an irritating noise. Research shows that both snorers and their bed partners (let’s call them snorees) are more likely to suffer, both physically and mentally, than nonsnoring couples. Snorers have been found to be more exposed to adverse health conditions such as high blood pressure, heart disease, diabetes and high cholesterol. Snoring can reach noise levels as high as 100 decibels (louder than a hand drill), so it’s no surprise that research shows that 97 per cent of snorers’ bed partners suffer from chronic sleep deprivation, claiming to have only three to five hours of sleep every night. Snorees can suffer from excessive tiredness, headaches, gastro-intestinal irritability, palpitations and nausea. Conditions such as poor concentration and lack of motivation, depression, anxiety, irritability and being argumentative are also more common in bed partners of snorers than those of those who don’t snore, not to mention the negative impact on their sex-life, too. mAnAging snoring Lose weight. Often, snoring is simply caused by an excess of weight on the chest, neck, and the nasal area, causing pressure and some obstruction on the airways. Change your sleeping position. Sleeping on your side keeps you from breathing heavily, thus reducing the likelihood of snoring. Also, try to sleep with an extra pillow at the back of your head to reduce the pressure on your nasal passages. Avoid drinking alcohol, especially at night. Alcohol is known to relax the muscles on your throat, which can block the flow of air. Stop smoking. This habit can cause nasal congestion, which is why many smokers often snore heavily at night. Treat your colds as soon as you get the symptoms. Mucus secretions on the nasal passages block the airways, making it more effortless to breathe. If the first five tips do not work, visit your dentist for an anti snoring device. This aims to keep your airways open so that snores are kept at bay. Surgery is generally a last resort, and should never be carried out before a study of how you sleep.
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Sleep tipS for SnoreeS n Understand that it’s not easy for your partner to avoid snoring. n If the noise is preventing sleep, invest in ear plugs. n Consider sleeping in an adjacent room. This should be after reassuring him that it is just about your much needed sleep – not that you stopped loving him. n Support him in managing the snoring.
HEALTHY WOMAN 45
(happiness) body & soul
happy Make yourself
What's holding you back? Get out of the unhappiness rut and change your life, now!
K
hasa, a top class auditor with looks that can turn heads, helplessly watched her marriage seep through the cracks. Every effort to salvage it only seemed to widen the cracks. As she tried to stay calm and understanding, he only seemed to get more more disloyal. When she tried the other option, blowing her top, he packed up and left. With three children together, Khasa says the bond was too tight to just let him go without a fight. But her efforts to make him reconsider were always met with a cold shoulder. "I almost lost my head when he confessed that he was officially seeing another woman," she recalls, sighing."Had it not been for my three children, I would not have minded dying." The curtains finally came down for good when he sent over the divorce papers saying he needed to move on. "I was so sure I was going to lose it. It kills me that he is a gentleman, a great dad, and has the looks and brilliance that I haven’t seen in the other guys who have been asking me out," she says. Her work suffered and her friends started avoiding her company, she says. But the finality that came with her divorce turned out to be a blessing in disguise – it was only after this that she sought expert help, enrolling on the Alabastron Experience – a 12-week programme.
On the course, she was walked through her life’s journey, as far back as she can remember. The essence of Alabastron, according to Khasa, was simply about remembering who you were, what you liked and disliked before life got in the way. Then, she noted down the events that may have influenced her perspective. Her other assignments included putting in writing everything she is good at ("Very refreshing!" she says). And what you are bad, too ("A bit trying!"). The synergy you get from listening to people who are dealing with similar or even worse situations is incredibly relieving, she goes on. "I am oh-so-happy now. My ex-husband is still my ex-husband – but a better friend. I have a lot of energy to do great things for myself and children. And I’m open to meeting a great guy, too." Tazim Elkington, a Nairobi self awareness motivational speaker, says that happiness has long been considered a symptom, that feeling you have when you get what you want. The trouble is this kind of happiness quickly wears off because, as the day progresses, people and circumstances keep throwing fresh expectations our way, she explains. Unfortunately, Tazim learnt this first hand, after ending a marriage and another long-term relationship, resigning from two big (yet unrewarding) jobs and being stony broke in a foreign country. "I packed HEALTHY WOMAN 53
body & soul (happiness)
up and came back to nothing," she recalls. "But every thing that came out of it was good. With my kids' father as one of my biggest supporters, things started falling into place." Tazim's greatest discovery during her happiness quest has not only been re-attaching herself to the truth of what she likes, but speaking up about it. Even so, she warns that truth can sometimes be bitter and misconstrued as rudeness. "What you do is turn into a conversation so you get to understand the other person’s perspective as you make yourself understood," she advises. She still faces challenges, possibly even bigger than before, but says she knows better when it comes to addressing them, adding that she has no doubts about her capabilities and does not compromise on the quality of her friendships. "I believe in positive energy that upholds character," she asserts. For Elizabeth Akinyi, another motivational speaker and counsellor, her long-time unhappiness was founded on parental misunderstandings, as well as a history of physical abuse, the loss of a sibling she considered her best friend, getting to the age of 38 and being unmarried, and generally feeling lost in her purpose. Elizabeth’s biggest 'eureka' moment was acknowledging she wasn’t a know-it-all: that there are situations that are beyond words, that can't be talked out of, and situations that call for mental rest rather than more problem tackling. "For me, there's a supreme being whose main agenda is ensuring you get the best out of life. That point when you understand that situations don’t define you, but the Big Guy saw it fit to have you around," says the counsellor, and that’s how she found her happy. Check whether you are stuck in the unhappiness rut. You run after the happiness butterfly, catch it, marvel at it for a few moments and quickly lock it away in a dark cupboard. Then you grab any negativity that comes soon after the happiness. You give it the longest gaze, turn it inside out, reap it apart, put it under a microscope, look for blame… and before you know it, you are just a very unhappy person. It's the reason why businesses have boomed around the unhappiness market, sucking you into media crazes, fashion fads, rash decisions, all because we'll all pay anything it takes to find our happiness. To truly find your ‘happy’ you need to discover what you love and DO it. In other words, find your purpose in life. Everyone is uniquely built to meet a specific need. Otherwise, you'll feel boxed in – mentally constipated, obviously discontent. Speaking of purpose, being in a job that you don’t enjoy is likely to suck the happiness out of you. But then again, how do you deal with the jitters of making big decisions? "Faith is a choice, as much as fear is," Elizabeth Akinyi says. Both of them are very difficult to tackle, but you need to count the cost of your actions, she adds. "Are you ready to live in that misery for the rest of your life? Or do you want to trust that there is always a first step to something great?" 54 HEALTHY WOMAN
Happy tips Hang around those who celebrate you. The joy on their face will get transferred to you. Hug your values. Holding onto what you consider virtuous and good makes you feel secure and optimistic of those around you. Count your blessings. We bet you will still be counting after ‘three’. Be optimistic. If you think you can do it, oh yes you can. Do you feel the positive energy? Do what you love to pieces. You'll look forward to the next day, and the next, because you’ll always be in your element. Just what is your purpose? There's hardly a more fulfilling feeling than knowing how relevant you are. Listen to yourself. There's no-one else who can be more honest with you about things that make you happy. Take charge. It feels nice to whine. But blaming is time consuming. Use that time to think of what to do next. Be practical. We don’t always get what we want. Being pliable will make you happily fit the situations life presents you. SMILE and say, ‘I love this life!’ If you can do this even in the most trying circumstances, you'll be amazed at how your thought process responds to these words.
Be very honest. Ask yourself, "Really, why am I unhappy?" Could it be unnecessarily clinging to past shortcomings, acclimatising to a new environment or simply being stuck trying to create that ideal world? Go ahead and address it. Finding your perfect balance is the other tool. Too much work without play makes Jane a dull girl. All facets of your existence need your attention – your purpose (work), family, friends, spirituality, downtime and all. If one part is neglected, those unhappy feelings will start to surface once more, and will most likely stick around. Helping others is another way of finding your happiness. If you live your life just for yourself – chances are you won't feel fulfilled. As Mark Twain wisely put it, the best way to cheer yourself up is to try to cheer somebody else up, too. Another saying goes: 'A joyful heart is good medicine; but a broken spirit dries up the bones.' Science has proven that happiness can lead to a long and healthy life. So find your happy – need I say more?
"To discover your happy, you need To find whaT you love and Do iT"
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(hair & beauty) Beauty news, expert advice and inspirational ideas
Nothing says sexy better than the classic smoky eye. Everyone wants it, but not everyone knows how to get it. The key to the perfect smoky eye is proper blending, and colours should merge together flawlessly for maximum impact.
gorgeous
PHOTOGRAPHY BarBara Minishi
smoky eyes
The perfecT Tools n Eye primer or concealer n Two shadows: one light, one darker n Eyeliner n Make-up brushes n Mascara
HEALTHY WOMAN 57
hair & beauty (news) Expert advice and inspirational ideas
Blush
Over the years, blush has been worn many different ways, ranging from the definite, sculpted look to a subtle, minimalist glow. It’s a beauty bag essential, creating an instantly healthy flush of colour. Contrary to popular belief, blush is appropriate for women of all skin tones, dark or light. The colour of the product may determine where it should apply. When applying cheek colour, it’s important to follow the
bone structure of the cheek and blend evenly. For a more natural look, apply soft, clear, healthy colours on the cheekbone or to the apple of the cheek. Deeper colours are best under the cheekbone to create a more sculpted, shaded cheekbone. SuzieBeauty blushes come in four, wearable shades – Pomegranate (pink), Terracotta (bronzy peach), Plum, and Coco (brown bronzer).
Beauty tip Dull skin? Exfoliate regularly. A good scrub per week can do magic for your complexion, as all the dead cells are removed and your skin will breathe easier.
HANds up! The first body parts to show signs of aging are your hands. Invest in a great moisturizer (preferably containing SPF) that you can keep in your bag to lather up each time they get dry.
Fight sunburn
Your skin may be dark, but the sun is getting hotter so African skin needs sunscreen too. Prevent sunburn and reduce the risk of skin cancer by always wearin g a sunscreen containing SPF15 or higher .
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(news) hair & beauty
Beauty tip sleeping with your face down can cause sleep lines that may turn into deep set wrinkles over time. instead, always try to sleep on your back.
Most of high heels Have a plan B Sure, wearing heels makes us feel sexy and flirty but after a couple of hours your feet will be begging for mercy. Carry a pair of forgiving flats to alternate while you are in the office and give your feet a break. Break tHeM in It might seem like a good idea to wear brand new heels to that party you were invited to, but you’ll soon discover that new shoes can be a tight (and painful) fit. Break in brand new heels by walking around in them for at least a week before you face the world in them. Get tHe riGHt size If you can walk in heels as high as the sky, that’s wonderful. But do not torture yourself (and your spinal cord) with a pair you can barely stand up in.
NATuRAL Lip sERviCE Use honey to soothe and treat cracked and dry lips: nature’s own wonder balm has been proven to help heal wounds and hydrate very dry skin.
Minx it up Forget trying to get that perfect finish nail art with your normal polish, we all know it’s never going to happen. Whether you’re a nail art lover or a fashionista, Minx is the way to go. It’s quick and easy to apply, requires no drying time, has no spills and smudges, lasts up to two weeks and does not chip! Minx, a flexible polymer that is heated then applied to nails – like a sticker – is an eco-friendly alternative to nail polish, and has allowed women to extend glam and fashion to their fingertips. The eye-catching designs are the latest fad among celebs including Victoria Beckham, Christina Aguilera, Beyonce and Rihanna. Sounds a bit far-fetched? Well now you can get your Minx done in Kenya, too. The experts at Aura’s Beauty Therapy Centre at New Muthaiga Shopping Mall, Nairobi, gave us tips on how to apply them.
Step 1 A basic manicure is performed to clean nails of all oils, residue and cuticles. Step 2 Minx and nails are warmed under a special light or hair drier to activate the adhesive and make it malleable. Step 3 Minx are measured and cut to fit. Step 4 The beautician lines up the rounded edge with a cuticle stick and, while lightly dragging, presses the coating onto the nails. Step 5 Nails are filed to remove excess Minx. Step 6 Cuticle oil is applied to keep nails nourished and moisturised.
pROs n Quick and easy to apply – no mess, no drying time and no accidental smudging (you don’t have to leave the salon in flip-flops) n Achieve looks you can’t get with nail polish – like intricate patterns and true chrome n Perfect for pedicures – Minx lasts close to two months on toes n Environmentally friendly – a ‘green’ product that does not use chemicals for application or removal. Just a little heat applied to the nails and some gentle peeling will take the Minx off
CONs n The lines at the cuticles are rounded so they won’t fit every nail shape n At KShs2,800-3,200, Minx is a little costlier than your normal manicure, pedicure or nail art HEALTHY WOMAN 59
Make-up tips from suzie Wokabi
Who is suzie Wokabi? i am an accomplished make-up artist with extensive industry experience. my expertise covers all forms of make-up artistry – whether it’s for print, TV/film/video, commercials, runway, or bridal. is make-up artistry something you studied or it just came With practice and experience? i studied international relations before joining the fashion industry immediately after my college degree. i received training from maC Cosmetics and a further certification in media mmke-up from award studio make-up school in Los angeles. i worked in New York from 2001 to 2007, then i returned to kenya. Who are some of your biggest clients in kenya? my work has been featured in publications like True Love (ea); Drum (ea); upscale (usa); sophisticates black Hair (usa); uzuri (usa). What have been your career highlights so far? To name just a few, i was the head make-up artist and product provider for Tusker Project fame 2010 and Tusker all stars 2011, as well as being the key make-up artist and stylist in the 2008 idols east and Central africa. i was also the head make-up artist for Prime minister raila odinga’s Transforming kenya Launch in 2011. Currently, i am the key make-up artist for mNet’s The Patricia show and also Patricia amira’s personal make-up artist. What are some of your greatest career accomplishments? i am the owner of suziebeauty Ltd, and recently launched my own line of cosmetics, sb, which is kenya’s first homegrown cosmetics brand.
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“Your skin is an important indicator of overall health, you should not ignore any out-of-the-ordinary
(skin) hair & beauty
get the natural look Step 1 fouNDaTioN foundation is the first step in the process of achieving a flawless-looking skin tone. The purpose of foundation is to even out your skin tone and match the face and neck colour. ensure the colour of foundation you choose matches your neck as well. foundation is designed for the face so the colour you choose must ensure that your face matches your neck as well. once this is done (on moisturized skin), apply the foundation with a foundation brush throughout the face or where needed most to ensure that there are no differences in skin shades on the face. The texture of foundation one should use is determined by skin type – liquid foundation works for oily and normal skin; cream foundation works for drier skins.
Step 2 CoNCeaLer Concealer is ideal for disguising under eye discolouration, blemishes, moles, birthmarks, and so on. it should be applied on top of foundation and must match the skin tone exactly, or else it will show. The most effective method of application is with a firm brush. for dark circles, determine the undertone of the circle then choose the appropriate concealer to correct the shadow. Do not use a concealer that is too light or pale as this may form circles under around your eyes.
Step 3 PoWDer The purpose of powder is to set the foundation and allow it to last longer. There are several other benefits. skin imperfections are not noticed as much when there is less light reflection. Powder helps to minimize the separation of oils which can cause the make-up to streak. it can be used over foundation to colour correct skin tones. it may be used as a base before applying any powder blush or powder eye shadow. Loose or pressed powder may be applied by using a powder brush or puff after shaking off the excess, then lightly applying over the face. be careful not to use too much powder, it may cause dry or dehydrated skin to appear flaky. There you have it, three simple steps to achieve that flawless skin look! To top it off, add some basic eye shadow in a nude shade (SB Flamingo), a sweep of mascara, and a lovely nude lip gloss (SB Uchi). HEALTHY WOMAN 61
hair & beauty (healthy hair)
Ditch the shampoo! DiD you know you can cleanse your hair with ingreDients from your store cupboarD?
W
hile most of us go through the regular ritual of cleansing our hair and scalp with water and shampoo, there are alternatives. And even better, they’re all-natural, non-toxic and easy on your finances, too. Most shop-bought shampoos have the same properties as detergent, which makes them very harsh on both the hair and scalp. With regular use, they can strip your hair of the natural oils that are needed to keep the hair-shaft soft and strong. Many shampoos also contain chemicals that we’d avoid if we found them in our food or skin creams – so why would we want to apply them to our scalps? But don’t despair, there are a number of allnatural options that you can try, straight from your kitchen cupboard! Start off by alternating between regular washes with a natural-based, quality shampoo.
The cleanser baking soda This readily available kitchen product does magic to your hair. As a weak alkaline it’s very gentle on the scalp as it cleanses your hair from chemical build-up. Just one tablespoon of baking soda added to a cup of water will do the job. Mix the solution well and then drench your hair with water. Start applying the solution from the crown of your head and massage it in as you concentrate on saturating the entire scalp. Rinse out just as you would with shampoo. If you find your hair too dry, use a little less baking soda in your first wash.
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The condiTioner apple cider vinegar Because it is mildly acidic, apple cider vinegar is a superb replacement to regular conditioners, and does a good job when it comes to counteracting the alkaline baking soda. As well as detangling hair follicles and sealing the cuticles, apple cider vinegar also balances the hair’s pH balance, too. Add one tablespoon of the vinegar to a cup of water (the best way is to use an old bottle to hold the water, add the vinegar and shake well). Pour the solution onto your hair, let it set for a minute, and then rinse it out. If hair is oily, use less vinegar solution to condition. If you want to further moisturize your hair and scalp, massage in a very small amount of olive oil.
To place your adverT here ContaCt Rose Atieno osok HeAd of MediA sAles tel 0707-521104 Cell 0722-787372 email r.osok@healthywoman.co.ke
(sexual health) Real advice for real women on sex, love and fertility
Get that
sexy back Feel instantly sexier with these simple tips Make eye contact with a cute stranger…and sMile! Nobody can resist a genuine smile from an open face. And you’ll feel instantly sexier when he smiles back at you. Just be careful not to give him a crazy look or linger too long… wear heels just an inch higher Heels automatically put a wiggle in your hips. The moment you slip them on, your feminine side instinctively comes out to play. opt for lacy lingerie That feeling of lace against your skin will bring a secret smile to your face that will have everyone wondering what you’re up to. get a new dress Nothing makes a girl feel happier than a sexy new addition to her wardrobe. Walk tall with the confidence that comes with a hot new outfit.
PHOTOGRAPHY KEVIN SABUNI
change your perfuMe Find a good quality perfume to add to your dresser. Having a signature scent will always bring out your inner vixen.
healthy wOman 65
words Caroline Wahome photography Kevin Sabuni
(iVf) sexual health
The doctors could not figure out what the problem was After 10 yeArs of trying, And numerous iVf Attempts, dr nyAki AdeyA-WeyA finAlly becAme A mum to tWins. this is her story
I
f there was anything she knew she would be good at, it was motherhood. Even at the tender age of 10, Dr Nyaki Adeya-Weya knew that she wanted to be a mother – a mother of four to be precise. What she didn’t know was that unlike many other women, conceiving would not be easy for her. But after 10 years trying, a KShs10 million bill, and several trips to India and South Africa, her biggest dream was finally fulfilled. The happy mother of three-month-old twin girls Samarie and Samala could not hide her joy as she welcomed us into her home in Hurlingham, Nairobi. Naturally, Dr Nyaki, an academic who holds a PhD in electronic publishing, can’t stop gushing about her children: “They wake up every three hours, eager to feed and play.” “Bath time is 10am, after which we get to play,” she beams. “The feeding part is the challenge. I have to express milk so that one girl can get her milk from the bottle as I attend to the other one,” she adds.
Looking at her, one cannot help but admire her resilience. It had been 10 long years of being stigmatised, jumping from one fertility clinic to the other and popping hormonal pills and injections to fulfil her dreams of motherhood. Even though her search is now over, the memories are still fresh. It all started in 2002. She had just got married to her husband, Sammy Weya and two months later, the couple learned that they were expecting their first child. But six weeks later, Dr Nyaki, who was 33 years-old at the time, had a miscarriage. She never got a clear answer on what might have caused her pregnancy to end, but that marked the beginning of a long, arduous journey. After several attempts to conceive and numerous visits to different gynaecologists, she was put on fertility pills. More than two years later, there was still no success. Might her husband, Sammy, have been the problem? They couldn’t find out as he wouldn’t take the test. While pursuing a post-doctorate degree in the US in 2005, Dr Nyaki booked an appointment at HEALTHY WOMAN 69
sexual health (iVf)
a Los Angeles fertility clinic. She had heard that the clinic was responsible for helping a 62-year-old woman conceive. “That $250 (KShs.20,000) was the best consultation fee I have ever spent in my life,” she says, smiling.The doctors immediately established that her fallopian tubes were blocked. So bad was the blockage that it was clogging her appendix. The problem, according to the doctor, may have been caused by continuously taking fertility pills. “None of the gynaecologists I consulted before advised me to stop taking these pills on learning that they were not working within the first year,” she says. On the advice of her doctor in the US, Dr Nyaki decided to undergo in-vitro fertilitization (IVF) – a treatment for women who cannot become pregnant with her partner naturally, in which an egg is fertilised outside her body and the resulting embryo is put into her womb to develop into a baby. She settled for a facility in Cape Town, South Africa, for the process. This was in 2006… and two weeks after the process, she was on a flight back to Kenya, elated that her mission was accomplished. But her happiness was short lived, as three days later, she started spotting. “IVF takes a lot from you. I was never prepared for this. It drains you mentally, emotionally and of course financially. The travelling was by itself hectic." Ten days after returning from South Africa, she took a Human Chorionic Gonadotropin (HCG) blood test, which is used to detect pregnancy. Her HCG was at 2.7, and her doctor told her anything above two was good as it meant she was still pregnant. Through research, she found out that what the doctor had told her was far from the truth. “I learned that 20 blood HCG is the minimum number for a pregnancy to exist. I was so traumatised. I did not want to try IVF anymore,” she says. After such a negative experience, she decided to get her tubes unblocked. It was during this process that her doctor dropped another bombshell. Apparently, he had found cysts that he believed were cancerous. “He said he had seen this before and wanted to start treating me for cancer immediately,” she recalls. “I told him I knew I didn’t have cancer.” . A week later, she was back at the same hospital to collect her medical results. Luckily, she did not have the illness. On the advice of a friend, and still desperate to conceive, Dr Nyaki decided to try a fertility clinic in India. “I sent my medical history in the hope that they would unblock my tubes, but instead, they informed me that IVF was the best treatment I could get,” she explains, adding that since she was above 35 years, unblocking her tubes was a long shot. The doctors needed her to stay in India for at least six weeks so they could monitor her progress. “A nurse would come to my hotel room every day 70 HEALTHY WOMAN
to check up on me. I was getting quality eggs; the embryo was top grade and so was the cell division, but somehow, I couldn’t hold a pregnancy,” she explains. Dr Nyaki left India a disappointed woman. Her trip had not yielded the desired results. “You give up so much. I could no longer be employed as no employer would give me so much time off, plus the medication took a toll on my body. Then there was the issue of our culture,” she says, explaining that many people thought she was childless by choice: “They thought I was this career woman who had no time for children, they were even telling my husband to marry someone else.” Though she had lost the fighting spirit, her husband urged her to continue trying, as they could afford it. Three months later, with her husband’s encouragement, Dr Nyaki packed her bags and made another trip to India. This time around, things were looking up. Her first blood count was at 80HCG, which was exciting
“I fell under the one per cent of women who suffered from 'unexplained infertility'”
news. Doctors recommended she stays in India for eight weeks so she could do a scan after the IVF. Her first scan after the process did not reveal anything in the womb. A radiology test taken a week later showed that she had a blighted ovum (dead embryo), and it was consequently removed. Yet again, she returned home disappointed. But Dr Nyaki, it seems, had renewed her strength and determination to conceive. Three months later, she paid a third visit to the clinic in India. This time, they used a frozen embryo, but the process failed. Not one to give up so easily, Dr Nyaki made a fourth trip to India in May 2007. But unlike with her previous trips, she had made a few changes in her life that she hoped would help make the IVF a success. She had taken up healthy eating and was taking vitamin E supplements to thicken her uterus lining. Unlike during previous treatments, Dr Nyaki was in tip top condition. But two days after the treatment commenced, her body started swelling and the treatment had to stop. “The doctors could not figure out what the problem was, even with my medical files being sent to South Africa, United Kingdom, the US and Kenya. They, therefore, concluded I fell under the one per cent category of women who suffered from 'unexplained infertility',” she says.
What the Doc says Dr Prafull S. Patel: Consultant Obstetrician and Gynaecologist. Kenya Fertility, IVF & ICSI Center
What is the ratio of men to Women suffering from infertility problems? Women have always been blamed yet 40 per cent of the time it is the man who has the problem. hoW do you prepare patients for iVf? Besides tests and investigation into their health history we counsel them. IVF is no joke and one needs to be physically and mentally aware of what they are getting into. The hormonal treatment can be traumatising and more so when the treatment fails. What is the success rate of iVf? In 50 per cent pregnancies occur but only 32 per cent take home babies. is there an age limit for iVf? No, but after 40 years less than 10 per cent of women conceive. When is one adVised to stop treatment? For IVF we only advise three times and three to six cycles for Intrauterine insemination.
For her, that diagnosis was the last straw. “I stopped the search and directed my energy elsewhere. The church took a big chunk of it,” she explains. But where was her husband Sammy in all of these? “Honestly, it was a very tough time for us. It had become like a routine and after the fourth IVF, he kind of stopped supporting me emotionally and all he did was provide the money,” she says. She further explains: “There was a time he’d tell me to continue with the IVF and I would ask him if he had any idea what kind of experience it was.” Sammy admitted that the situation had also become difficult for him seeing that there was no success despite him using almost all of their money on the treatment. Again in 2008, Dr Nyaki decided to try out the Nairobi IVF centre, but one year later and still no positive results, she decided to give up on the treatment and decided to try acupuncture. Dr Ketan Joshi, an acupuncturist and nutritionist advised her take a break from everything, putting her on an exercise and nutrition regimen. In November 2010, Dr Nyaki felt that was ready to give IVF one more try, but Dr Joshi advised her to wait until February, saying her body needed a rest. In February 2011, Dr Joshi gave her the go ahead, but this time around, it was Dr Nyaki who felt she wasn’t ready. “I had planned to fast that month and I was not going to cancel it, so we pushed the treatment to April,” remembers Dr Nyaki. The day finally came. After almost 10 years of trying to conceive, and miserably failing, she was giving IVF one last shot. This time around, the venue was the Nairobi IVF centre with Dr Noreh. Her first blood count after the IVF treatment was at 300 HCG. This could only mean one thing – a multiple pregnancy. “I was in complete disbelief. I had to ask Dr Noreh to re-do the test,” says an excited Nyaki. When she called her husband Sammy, who was out of the country at that time, to give him the good news, all he wanted was for her to take a rest for the next nine months. They had both waited so long for this day and they were not going to take chances. The first trimester of the pregnancy led Nyaki into a panic as she experienced so much nausea and cramping that she feared she could lose the babies. But with the first two trimesters gone, Dr Nyaki was able to relax and focus on the due date. “All I could think of was how they would look like, what they would wear…I stopped worrying about the pregnancy and even went back to exercising,” says the proud mother. And on November 18, 2011 Samarie and Samala were born. They were a month and half premature, but were in good health. Her efforts had finally paid off. Looking back, getting the IVF done in Kenya was one of the best decisions she made. “Being surrounded by family and friends is very important. Your mind is relaxed compared to being in a hotel room in a foreign country,” she says. HEALTHY WOMAN 71
(style & fashion) Dress to impress, whatever your body type
Their size Note that your feet will swell after your work-out begins. Invest in a halfsize larger.
RuNNINg sHOEs AvAILAbLE AT NIkE sTOREs. PRIcE AvAILAbLE ON REquEsT
Your weighT More than double your weight is put on your feet when you’re running. There are different trainers suited to different workouts or activities. Make sure you get the correct type to avoid injuries.
PHOTOGRAPHY Anthony njoroge
Your workouT surface If you are running on the road, shallow treads on a good quality pair of soles are the way to go.
Trainers The checklisT HEALTHY WOMAN 73
style & fashion (trends)
ICONIC BAGS Chanel 2.55
The Chloè ‘PaddingTon’
BalenCiaga’s ‘CiTy’
louis VuiTTon sPeedy
Created in 1955 by the genius and avant-garde mind of Coco Chanel
Designed by the Phoebe Philo, this bag is a perfect everyday companion
Motorcyle bags have become the most embematic items for this brand
Great quality bag that comes in four different sizes
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(trends) style & fashion
KShs 3,20 0
KShs 3,500
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Rockin’ a Birkin PHOTOGRAPHY KEVIN SABUNI
We’re loving the iconic Birkin Bag By hermes
There is something classy, stylish and oh-so-chic about the classic Birkin hand bag. We are huge fans and so is Victoria Beckham. Posh spice, as she is known by fans, is rumoured to owns 100-strong Birkin collection that’s worth £1.5m (KShs207 million!). Well, if you can’t afford the real deal, here’s are some replicas that will help you get a similar look. Bags available at www.facebook.com/URBANMPIRE
HEALTHY WOMAN 75
Delia wears This page Red JeRsey, KShs. 5,595, daRk GRey sweat Pants, PRice available uPon Request, GRey/Red tRaininG Gloves, KShs. 2,895, all by nike opposiTe page yellow Gym toP, KShs. 4,195, nike PuRPle leGGinGs, (stylist own) Pink PuRse KShs. 1,374, adidas at FactoRy 55
style & fashion
photographer Kevin Sabuni assistant Jacqueline Wanjau stylist Esther Bonsu model Delia make-up Steve Koby for Suzy Beauty hair Shiro Wanyoike
Fighting Fashion HealtHy woman 77
Delia wears YELLOW MEsH TOp, KShs. 1,095, NikE OrANgE sHOE LAcEs cONvErsE BLuE spOrTs BrA, KShs. 2.995, NikE TOurqOuisE cONvErsE sHOEs, grEY ANiMAL priNT sHOrTs
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style & fashion
Delia wears TOurqOuisE GYMN BAG KShs. 3,390, ALcOTT PurPLE sPOrTs BrA, KShs. 3,195 GrEY sWEAT PANTs, KShs. 5,595 GrEEN GYMN GLAdiATOrs, ALL BY NikE
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Nairobi Ad.pdf
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