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Showing posts with the label Diet

Week 31 Weigh-in: Be Proud of YOU

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Today, take a look at YOU... Just look at ALL you have accomplished! Be PROUD of YOU! YOUR hard work and persistence are paying off! Keep UP the GOOD work! Yes, YOU can do anything you put your mind to do! Google says, pride is a feeling of deep pleasure or satisfaction derived from one's own achievements, the achievements of one's close associates, or from qualities or possessions that are widely admired. It is the consciousness of one's own dignity. Wikipedia however talks about pride as an inwardly directed emotion that carries two antithetical meanings. With a negative connotation pride refers to a foolishly and irrationally corrupt sense of one's personal value, status or accomplishments, used synonymously with hubris . 

Week 26 Weigh-in: Balanced Diet on a Budget

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There are instances of economic recession all over the world right now, and Nigeria is not an exemption and if I am allowed to say this, we seemed to be at the core of it right now. I am writing as it relates to my environment and what I practice. I noticed that healthy foods can be expensive in this side of the world except you are truly determined to do what is right. I will highlight food sources and what you can consume to get the daily requirements of such classes of food. I will dwell more on protein , fruits and complex carbs because that is where we have most challenges when it comes to being balanced around here. Protein Beans : Right now beans seem to elude the present recession as the price of beans is stable at N1200.00 ($3.00) for a paint rubber measure. It's a staple seed that can be diversified. You make your beans porridge, pudding and cakes out of this and you still have your fill from little. ( 3/4 cup cooked beans = 1 serving )

Spinach

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I used to hate spinach (saw it more as a detox) as a veggie option for a long time until recently when I made it work for me and it had been yielding without tummy bugs. I grew up to not only steam spinach but blanch it if you ask and I get all manners of tummy troubles a day after, so I grew to dislike spinach. As a student I met some ibo girls that made me love ugwu (pumpkin leaves) and so I discarded spinach but during the dry seasons, ugwu is so untouchable. All these pushed me into finding a way out, so I can eat my spinach with all its nutrients intact and not having to frequent the bathroom 12 hours after. I got some spinach from the garden on Saturday and I wanted to just share what I did with it. Fresh spinach from garden Ingredients 1. 2 handful of Spinach (preferably baby spinach) 2. Red Oil (be careful because 1tbsp of Palm oil is 120 calories, add as desired) 3. 2 Ripe tomatoes 4. 3 Hot Scotch Bonnet pepper (Rodo) 5. 1 big ball of red onion 6. 1 smok

Week 12 Weigh-in: Plateaux

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Last week, I was very religious with tracking both food and workout on a daily basis and all was going well till Saturday when I was supposed to have tabata, I just realized my heart rate was high, my body was not ready and till this morning I had not lifted a finger in my home gym.  It would be a lie if anyone told you it's all rosy and active through a weight loss journey there are lots of ups and down. In fact I think my own journey had been unique. I cannot work on a regimen for 4 weeks straight, No I can't! BUT I WILL, as you know that I get bored easily, so to be frank the road is not easy at all and I am not exempted.

Chicken Roast

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I always dreamed about it and now I have done it. Chicken Roast Recipe 1 dressed chicken 1 Tsp Curry Powder 1 Tsp Thyme 5-8 pieces of dry Basil leaves 1 tbs cayenne pepper (powder) 1 stock cube Salt to taste Directions 1. Mix all the spices in a bowl 2. Rinse the chicken and pat both in and out dry 3. Rub the spice on the chicken and some to go under the skin. Let the spice go round. 4. You can stuff with cooked rice or half boiled potatoes. 5. Tie the legs together and put in the pre-heated oven. Reduce the heat after 20 minutes and cook till done on a low heat. 6. Check the thighs, when it's done leave for 10 more minutes. 7. It is ready to be explored, lol. Here's mine

Infused Water

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I saw it, I prepared it, I took it and I loved it . I always wanted something new in my recipes. This weekend I decided to try a drink I had always seen on online, after a long search I realized it is call "infused water" and there is also a special bottle for it although "mason jars" are more in use, for me, I am using a water bottle for a start till I lay my hands on other containers meant for that purpose. The drink gets better with the days, you can drink the water and refill without throwing the fruits or veggies out. My Recipe : Ingredients 1 small orange (cut into small parts to enter the bottle, with or w/o the rinds, I prefer without) 3 leaves of basil or mint leaves (I did not shred, I tore each leaf for easy juice extraction)  (Carrots, watermelon, cucumber, and other freggies as you would love it) Preparation : - Put all your ingredients in the water bottle - Fill with water - Close the bottle and leave in the refrigerator for 4 hours or l

Weigh-In Day - Keep Moving

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Yesterday Wednesday, was my Challenge weigh in day (Mondays are my official weigh in day) and as I stood on the scale and the number 170.4lbs (77.4kg) was staring at me, I was rather unhappy and wondered what went wrong between Monday (167.4lbs) and Wednesday. 5 things happened: 1. New workout plan started on Monday 2. White Bread on Monday diet 3. Fried Plantains (4 slices) on Tuesday 4. Reduced steps on my tracker for Tuesday 5. Post TOM week Some of the above could have been responsible for a 3lbs gain in three days. I was sad because of this but I did not allow it to dampen my morale to stop moving forward. Irrespective of what happens on your weight loss journey especially when it is negative e.g. a binge week, a gain or a workout rut, you have to tell your mind that there is another opportunity to be the best. Do not over-flog the issue and be in despair, just brace up and know that you can do it. It's within this ups and downs that lies your success, o

Rules of Rebellion

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1. We don't care where you came from, only where you are going; 2. When you join, you are in for life; 3. We train as naturally as possible; 4. We understand that you can't outrun your fork; 5. We understand that fat is not the enemy; 6. We train with conviction and intelligence 7. We exercise because it's fun 8. We never leave our wing men; 9. We question everything 10. We take care of business 11. We take pride in ourselves 11 Pillars Nerd Fitness Rebellion One of my best inspirational fitness blogs is Nerd Fitness While reading and searching today, I saw something that I proved this past week, that You can NEVER outdo a bad diet. This statement was tested and proved over the past weekend when I decided to do a last workout of jump rope for 10 minutes (interval training). At the end of it my heart was thumping so hard in my chest but this is all I got on my HRM (data below) Just 91 calories!!! was all I had to show for it (1 hardboiled egg or a s