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TRANS-FATS The most dangerous FAT

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It’s difficult to know how much of artery damaging trans fats you are really eating as most are hidden in processed foods. Here is how to spot the dangers.

There is a dangerous amount of trans fats hidden in many of our favourite prepared and processed foods. Hidden trans-fats would not be such a big deal if they were not so damaging to your cardiovascular system. Like saturated fats, trans fats increase LDL cholesterol (the “bad” kind), escalating the risk of heart attacks and strokes. But trans fats may do even more damage. Some research suggests that they also lower levels of HDL cholesterol, the type that helps keep arteries clean. They essentially stick in your arteries more than other types of fats. A study conducted by the Harvard School of Public Health found strong evidence that trans-fat consumption substantially increases the risk of coronary heart disease.

So how much trans fat is too much? Even small increases in trans fat consumption appear to elevate heart disease risk, and there is no safe limit. The general recommendation is that trans fat consumption be kept as low as possible. Although trans fats are found in small amounts naturally (primarily in some animal- based foods), almost all of what we get in our daily diets are manufactured. They are created when food makers add hydrogen to vegetable oil, a process called hydrogenation, which turns liquid oils into stable, long-lasting solids, such as shortening and margarines. If you see “partially hydrogenated vegetable oil” on an ingredient list, you know the food contains trans fats.

Hydrogenated vegetable oils are an effective way to make crackers and biscuits crunchy, French fries crispy, cookie fillings creamy and frozen foods more flavourful, and are therefore loved by the food industry. But it is not just fried foods; processed baked goods and bread spreads also harbour trans fats. These may include some breakfast cereals, frozen desserts and packaged pudding snacks. Some seemingly healthful foods like peanut butter and even some baby foods may contain trans fats.

Though it is important to pay attention to your trans fat intake, you shouldn’t avoid every single gram of trans fat at the expense of raising your saturated fat intake. Most diets contain more saturated fats than trans fats, so it is important to keep a watch on both. Experts recommend restricting these artery-clogging fats to less than 10 per cent of total daily calories. For many, that’s a tall order because you can get a day’s worth of trans and saturated fats in a single sitting. For example, if you consume a cheeseburger with a milk shake or hot chocolate and French fries, you are already well above the daily recommend intake.

But even if you never set foot in fast- food joints that serve foods prepared with trans fats, you can still run up your trans fat numbers. If, for example, you have cereals for breakfast with full cream milk, buttered toast, baked beans, bacon, sausage and egg, you may have already consumed way beyond your daily-recommended intake. Your best bet is to eat home made fresh foods consisting of lots of fruit and vegetables and cooked with healthy oils such as olive. Keep processed foods to a limit. Keep away from biscuits, cookies and supermarket cakes and desserts.

Published in January 2015

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Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

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While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

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Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

Published

on

While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

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Cover Story

Endometriosis and sex: How to make intimacy pain-free

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There is no doubt that endometriosis can affect a woman’s way of life. The condition slews a couple of conditions, painful sex being one of them. Penetration pulls and pushes any tissue growth behind the vagina and lower uterus.

Although symptoms may differ from woman to woman, here are some things you can do to lessen your pain and ensure you have some good time:

Take a dose of painkillers

Take an over the counter painkiller that sits well with your body before intercourse and incase pain persists, take another one as prescribed.

Track your cycle and try at certain times of the month

Most women with endometriosis experience excruciating pain during their period and ovulation. Keep track of your cycle so that you can know when you are ovulating. You can use apps like my calendar and flo period tracker to track your periods. This will help you know when best to engage in sexual intercourse.

READ ALSO: Crucial Facts About Endometriosis Everyone Should Know About

Use lube

Vaginal dryness is not something to be ashamed of and if you happen to have it, lube should be your best buddy. Make sure to use any silicon or water based lubricant anytime you feel like your vagina is dry. Ensure the application is of good amount to achieve a wet area.

Explore alternatives

Talk with your partner about things that turn you on and bring you pleasure. Just to mention a few; mutual masturbation, foreplay, kissing and mutual fondling. Sex does not have to mean intercourse.

Try different positions

Experimenting different positions can teach you and your partner which ones hurt and the ones that bring direct pleasure with no or less pain. Positions that are considered better vary from person to person so take the time to explore and learn yourself with your partner.

Find the right rhythm

Finding the right rhythm can help you experience less discomfort during sex. Quick thrusting or deep penetration can aggravate pain. Talk to your partner about that which you do not like and find ways that will satisfy the both of you like exchanging positions so that you can control the speed and rhythm.

Bottom line

Intimacy does not have to be boring, painful or make you hate the condition that you have. Talk openly about your feelings around sex and penetration and what would help to ease your concerns.

Our FREE  e-paper March Issue is here!
As we celebrate our women this month, we bring you the best stories and the most inspiring features to get you going.
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