Editorial
Happy May & Welcome to a New Month!
I hope this edition of the HealthWise Bulletin finds you in good health and growing in wisdom on matters of personal wellness.
That’s our ultimate goal—helping you live a healthier, wiser life through informed choices.
Let me repeat something I deeply believe in: Being informed about your health is one of the most powerful steps you can take toward achieving your wellness goals.
It’s not just about diet and exercise—it's about understanding the ‘why’ behind your choices and taking responsibility for your well-being.
On this Labour Day 2025, as we reflect on our hard work and aspirations, I encourage each of you to invest in your health just as diligently as you do in your career and family.
Health is the foundation upon which everything else stands.
My late mother often told us that life feels manageable—until you face one of three storms:
A court case with an uncertain outcome.
A crippling debt that threatens your financial security.
A chronic illness that endangers your life or well-being.
She would say, “If you’re not facing any of those, you have what it takes to thrive.”
While we may not be able to solve legal battles or erase financial burdens, we can help you prevent illness—especially those rooted in poor lifestyle choices.
So here’s what we prescribe in this issue:
1. First Cure: Learn. Keep Learning.
Knowledge is your first line of defense. Learn about your body, your habits, your nutrition, and your risk factors. An informed person is an empowered one. Visit our website at https://nourishandflourish.live for articles, tips, and resources. Don’t forget to subscribe to stay connected to our updates across platforms.
2. Second Cure: Act—And Start Now.
Change doesn’t happen by wishful thinking. Start by making small, consistent choices today.
Rethink your diet—don’t blindly follow trends that may crash your health in the long run. Limit sugars and carbs, and unhealthy seed oils.
Move your body—a simple daily walk is better than no activity at all.
Your health is your true wealth. Guard it. Nurture it. Invest in it.
Thank you for allowing us to walk this journey with you. Wishing you a healthy, purposeful, and fulfilling month ahead.
Warm regards,
Susan Catherine Keter
For the HealthWise Team
Question of the Week: Trapped in a Cycle of Abuse: Is There a Safe Way Out?
“I need freedom—but without causing more harm to myself or my children.”
This is a painful and common dilemma many women face, especially those navigating abusive relationships while raising children.
A client once shared her story with me:
“I’ve thought about it for years and weighed every possible option, but I feel stuck. I'm in a relationship abuse trap—with two children who depend entirely on me.
My partner is violent and a serial cheat. I have no money of my own, and my family of origin is equally abusive.”
She never made it past high school because of financial struggles. Her childhood home was toxic—filled with instability, emotional neglect, and abuse.
Desperate for love and a way out, she married young, hoping for a better life.
But after a decade and the birth of three beautiful children, she finds herself in a marriage that has only echoed the pain she tried to escape.
“My husband cheats openly. He mocks me in front of the children and the house help.
Once, when I confronted him about his infidelity, he turned physically violent. He disappears for days, sometimes to party, sometimes to stay with relatives.
When I try to talk to him, he says things like, ‘Men don’t marry the women they love—marriage is just for convenience.’”
She relies on informal, casual jobs and earns about Ksh 5,000 on a good month. With no savings, no stable income, and no emotional or financial support, she feels caged.
Even turning to her parents is not an option—her father, an alcoholic, was abusive to her mother, while her mother believes that women must simply "endure marriage, no matter what."
“The last time I returned home after a violent episode, I was shamed and blamed. I was told to go back to my husband and make it work—for the sake of the children.”
Now, her biggest fear is the children. All under ten, they depend on her for everything. She worries:
“If I leave, I risk pulling them out of school and pushing us into a life of survival. But if I stay, they keep witnessing a home full of fear, instability, and emotional harm. What kind of future am I giving them either way?”
Her question echoes what many women silently carry:
“Is there a safe way out of this mess? How do I start over with nothing but a mother’s hope and a dream for a better life?”
Coach Susan’s Response: Healing the Invisible Chains
I always say that life is like a mirror—or an echo. Much of what we face today is a reflection of what’s buried deep in our past.
What you’re experiencing in this relationship isn’t just about your partner’s actions; it’s also about unhealed wounds from childhood—wounds that continue to magnetize pain into your life.
When someone experiences abuse or neglect in adulthood, it often mirrors what they endured growing up.
The patterns of dysfunction, rejection, and emotional deprivation are recorded in our subconscious mind.
This inner programming then acts like a magnet, attracting experiences that match the emotional frequency we lived in as children.
For example:
A child who witnessed or experienced abuse often ends up in abusive relationships as an adult.
Those who grew up feeling abandoned or unseen frequently partner with emotionally unavailable people.
People who were rejected—even as early as in the womb—may keep facing rejection until they heal those primal wounds.
This is not your fault. But it is your responsibility to break the chain.
So how do you begin?
1. Heal From the Inside Out
Before you walk away physically, you must begin to walk away emotionally and psychologically from the patterns that keep you trapped.
Otherwise, the cycle may repeat—with a new partner, in a different town, or even through your children.
Our reparenting programs help you address the root causes—from prenatal influences to childhood trauma—so you can finally rewrite the script of your life.
2. Don’t Attack the Mirror—Heal the Wound
Trying to “fix” the people or environments around you without inner healing is like smashing a mirror for showing you a dirty face.
The real transformation begins when you stop asking, “Why does this keep happening to me?” and start asking, “What within me needs healing?”
3. Reclaim Your Power Through Shadow Work
The parts of you that have been silenced, rejected, or hidden—what we call the shadow—are not entirely your creation, but they influence your entire life.
When you begin shadow work and subconscious healing, your energy shifts. And when that happens, even your violator may sense the change.
Some of my clients have done this deep inner work and witnessed remarkable shifts. Their partners stopped abusing them.
Others built such strong internal boundaries that abusive people could no longer find a way in.o
Final Thoughts
You may not have money, a support system, or even a formal education—but you have something more powerful: a desire to break the cycle. That is the seed of transformation.
You don’t have to take giant leaps. Start with small, daily steps to reclaim your worth, rebuild your inner strength, and rewrite your story. Healing is the first—and safest—path to freedom.
TIP of The Week: Cholesterol Diagnosis
"Coach Susan, please advise. I have fluctuating blood pressure levels—sometimes as high as 141–158/76–84, and other times it normalizes to around 128–136/76–80.
I went for tests and was told my cholesterol levels were slightly elevated.
I was given medication to ‘clean’ the cholesterol and advised to drastically reduce my egg and fatty meat intake. What’s your take on this?" 🙏🏽
Coach Susan’s Response:
Hello 👋🏾 and thank you so much for your thoughtful question. You’re not alone—this is a dilemma faced by many people today. Let’s unpack this together:
1. On Cholesterol and Heart Disease
I’ve shared this before and will keep repeating it: cholesterol alone does not cause heart disease. It is not even an accurate indicator of cardiovascular health risk. The story around cholesterol has been misunderstood for decades.
What we now know is this:
Cholesterol is essential for your body. It’s involved in hormone production, brain function, and even cell repair.
The real danger isn’t cholesterol itself—it’s chronic inflammation, poor metabolic health, and high insulin levels caused by excessive intake of refined carbohydrates and sugars.
2. On Cholesterol-Lowering Medications
If you’ve been prescribed cholesterol-lowering medications (statins), please be aware:
The benefits of these drugs are questionable for people without a history of heart disease.
They can have serious side effects including muscle pain, headaches, digestive issues such as constipation or diarrhea, memory issues, kidney damage and liver strain.
Once on these medications, you're typically placed on a low-cholesterol diet—which leads to the advice to drastically cut out eggs and fatty meats.
🥚 But here’s the thing: Eggs are among the most nutrient-dense foods on earth. They don’t raise harmful cholesterol levels for the vast majority of people.
🥩 Natural fats from clean sources like grass-fed meats, organ meats, avocadoes, olive oil, and nuts are also not the enemy—unless they are processed or fried in inflammatory seed oils.
3. The Real Dietary Culprit: Sugar & Refined Carbs
If I were in your shoes, I would shift the focus here:
❌ Reduce or eliminate processed carbohydrates (e.g., white flour, sugar, pasta, white rice).
✅ Increase intake of real, whole foods, including healthy fats and plenty of vegetables.
🍠 Focus on complex carbs like sweet potatoes and traditional grains in moderation, based on your body’s response.
✅Be intentional about physical activity. Ensure to get adequate rest and sleep in order to allow the body to recover.
❌ Stop smoking if you are a smoker
❌ If you habitually consume alcohol you need to drastically cut down on that.
Why? Because excess carbohydrates get converted into fats by the liver, leading to high triglycerides, insulin resistance, and yes—cholesterol imbalance.
4. On Blood Pressure
Fluctuating BP is often related to stress, poor sleep, dehydration, insulin spikes, sedentary lifestyle or an imbalanced diet.
Here’s what may help:
Stay well hydrated—sometimes BP spikes are triggered by dehydration.
Reduce salt and sugar, but not too much salt—your body needs it in balance.
Manage stress through relaxation, breathing, walking, and quality sleep.
Improve metabolic health—this is the root of most lifestyle-related blood pressure issues.
🙏🏾 Final Word On Cholestrol
If you choose to stay on your doctor’s recommended plan, that’s okay—as long as you’ve made an informed decision. But I always encourage:
✔️ Doing your own research
✔️ Asking tough questions
✔️ Getting a second or third opinion if something feels off before you go to full scale treatment plan.
Remember: Don't just treat the symptoms—heal the root.
Your body is wise. Trust it, nourish it, and let food be your medicine.
🌿Stay healthy. Stay informed.
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