23/09/17
Breakfast is a very important meal. Having a good breakfast in the morning gives you a burst of energy to start your day and maintain your energy during the day. Breakfast fuels your blood sugar and boosts your metabolism while doing that. This is turn helps you stay active both physically and mentally.
According to fruitsandveggiesmorematters.org,
Eating a nutritious breakfast sets the tone for the day and promotes weight maintenance and weight loss by maintaining blood glucose levels and your metabolism.
It's very important to eat a good breakfast daily. You don't want to eat just anything but a nutritionally balanced diet. I love breakfast, and I'm always looking for ways to spice up my Breakfast. Breakfast doesn't have to be boring, and I have some healthy breakfast recipes here to prove it.
Mango Pineapple Smoothie Bowl


Ingredients
1 banana, frozen
1 cup frozen mango
1 cup frozen pineapple
¼-1/3 cup coconut milk (or milk of choice)
Coconut, granola & fresh fruit, to top

Directions
Combine all ingredients except for the toppings in a blender. Puree until completely smooth - the mixture should be very thick. Add a touch more liquid if necessary to get it to blend completely smooth, or if you want a thinner smoothie.
Transfer to a individual serving bowl and add toppings. Enjoy immediately!
Recipe via https://www.bakerita.com/mango-pineapple-smoothie-bowl/

Banana Berry Smoothie Bowl


Ingredients
1 cup unsweetened almond milk
1 scoop Strawberry Shakeology
¼ large banana cut into thick slices
¼ cup fresh or frozen blackberries
¼ cup fresh or frozen blueberries
1 cup ice
2 Tbsp. sliced raw almonds
1 tsp. chia seeds
2 tsp. raw pumpkin seeds (pepitas)
Instructions
Place almond milk, Shakeology, blueberries, and ice in blender; cover. Blend until smooth.
Place smoothie in a medium bowl. Top with banana, blueberries, blackberries, almonds, chia seeds, and pumpkin seeds; serve immediately.
Recipe via https://www.beachbodyondemand.com/blog/banana-berry-smoothie-bowl?code=SOCIAL_BLOG_PI

SouthWest Avocado Toast


Ingredients
2 pieces bread, toasted
1 avocado, peeled and seeded
2 tsp cilantro, plus more for garnish
Juice of 1/2 lime
1/4 tsp cayenne powder
1/2 tsp red pepper flakes
Salt and pepper
2 eggs, scrambled
Salsa

Instructions
In bowl mix together your avocado, cilantro, lime, cayenne, red pepper flakes and salt and pepper and stir until mashed.
Spread half mixture on each of your pieces of toast.
Top with your scrambled eggs and desired amount of salsa.
Garnish with cilantro if desired.
Recipe via http://tornadoughalli.com/2017/01/southwest-avocado-toast/

Spinach Bacon Omelete


Ingredients
4 eggs
3 Tbsp half/half or milk
Salt & pepper to taste
1/2 cup spinach
1/2 cherry tomatoes
6 slices bacon
1/2 cup cheese

Instructions
Preheat oven to broil 450°F.
Slice tomatoes in half or quarter. Chop spinach.
Cut bacon into small slices. Cook and leave grease in pan. Place the cooked bacon onto a paper towel.
In a bowl beat eggs. Add half and half, salt and pepper to taste and beat again.
In a large pan add the leftover bacon grease (butter or oil can be used instead). Once grease is warm, pour in the egg mixture and let it cook on medium/high heat for about 1-2 minute or just until the bottom of eggs are done cooking.
Remove from heat. Add the spinach, tomatoes, bacon and cheese. (You can either add the ingredients to the middle of omelet and close both sides or put all the ingredients on one side and fold over once.
Place into oven. Let cook for about 1-2 minutes or until eggs finish cooking.
If you are adding cheese or any other ingredients to the top remove pan from oven, add desired ingredients and just put back it to let the cheese melt real quick.
Enjoy!!.
Recipe via https://valentinascorner.com/spinach-bacon-omelet/

Avocado Toast with Smoked Salmon


Ingredients
avocado 1
fat-free yogurt 2 tbsp
lemon ½, juiced
rye bread 2 slices, toasted
cayenne pepper a pinch
smoked salmon 75g
cucumber 1/4, ribboned with a veg peeler
salad cress a handful
red chilli ½, seeded and finely diced
mint finely chopped to make 1 tbsp
lemon ½, zested and juiced
tomato 1, finely diced
white wine vinegar 1 tsp

Method

Step 1
Make the dressing by mixing all the ingredients together with some seasoning.

Step 2
Halve the avocado, remove the stone and scoop the flesh into a bowl.Add the yogurt and lemon juice and mash everything with a fork. Season well with salt and black pepper.

Step 3
Divide the avocado between the toasted rye bread, sprinkle over a little cayenne pepper and add the smoked salmon and cucumber. Spoon over the dressing, then top with the cress.
Recipe via http://www.olivemagazine.com/recipes/healthy/avocado-on-toast-with-smoked-salmon/

Healthy Banana Pancakes



Ingredient list:
2 medium bananas
1/2 cup of almond milk (or regular milk)
2 eggs
1 cup of flour (I use Organic Unbleached White All Purpose Flour)
1 tsp of baking powder
1/2 tsp of baking soda

Directions
Puree the bananas with potato masher or fork.
Add almond milk, eggs and whisk until smooth.
Add flour, baking powder and baking soda. Mix the batter gently and try not to over mix. A few lumps are fine. If the mixture looks too thin, add a little extra flour.
Heat up a non-stick skillet on medium heat. Using 1/4 cup as a measure, scoop the batter onto the skillet.
In about 1 minute you should see some bubbles appear. Flip the pancake over and fry for another minute. Repeat this step with the remaining batter. You should have 6 pancakes.
Garnish with fresh bananas and drizzle with maple syrup. Enjoy!
Recipe via http://cooktoria.com/recipe/healthy-banana-pancakes/


Healthy Buckweat Pancakes


Ingredients
eggs 2
skimmed milk 250ml
vanilla extract 1 tsp
buckwheat flour 200g
baking powder 1½ tsp
ground cinnamon 1 tsp
spray oil
strawberries hulled and halved
raspberries a handful
natural yogurt 4 tbsp
agave or maple syrup a drizzle

Method

STEP 1
Whisk the eggs, milk and vanilla together in a jug. Sieve the flour into a mixing bowl and add the baking powder and cinnamon. Gradually add the wet ingredients to the dry and whisk.Add a pinch of salt and leave to rest for 1 hour.

STEP 2
Heat a spray of oil in a frying pan on a medium heat. Add a large spoonful of batter to the pan and make a pancake. Once golden, flip the pancake over. Repeat with the remaining batter. Separate with baking paper and keep warm.

STEP 3
Put the pancakes onto plates, top with the fruit, 1 tbsp yogurt and a drizzle of syrup.
Recipe Via
http://www.olivemagazine.com/recipes/healthy/buckwheat-pancakes/

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Comments...
23/09/17
A lot of people have dysfunctional relationship with food. Food is abused a lot and most times we do not know how to control ourselves. In a bid to look a certain way, we hop on different diet trains, Eating different things and taking our bodies through extreme measures not realising the effects it's bound to have on our systems. We either punish ourselves by starving or reward ourselves with unhealthy foods. We do not know how to handle food. We eat anything and everything or we do not eat at all. Gosh! What a cycle.
Eating properly is very important, for our bodies and our general well being. Eating the right foods and at the right time is essential. It's very important to create a healthy relationship with food and I'll be sharing a few pointers to help you do this

Exercise Control
Try not to overeat when you eat. The portion on your plate should be just enough for you. Avoid putting too much food on your plate, so you do not end up eating it all.

Do not Punish Yourself
There are times where we binge eat and over indulge ourselves. When this happens, guilt sets in, regret sets in, and we start plotting how we are going to eat just one meal the next day and work out for 3 hours. In extreme situations some people try to throw up the food they have eaten. That's not healthy at all!
The truth is that we aren't perfect, it's okay to make a mistake but do not beat yourself up for it. It doesn't help, it just stresses your body out more. You ate too much, Yes, but do not make the mistake of punishing yourself that way. Move on from that mistake and carry on with your usual eating routine. You'll be just fine. You do not need to go through extreme measures to rectify the situation.

Listen to your Body
Our body tells us everything. When we are hungry, when we are thirsty, when we are in pain, when we're anxious, when we are excited. Listen to your body when it tells you to eat. Do not ignore it. Eat at the right time so you avoid getting extremely hungry and eat a lot as a result.

Think of Food as a Friend
We eat to enrich and nurture our body. When eating think of food as a friend who's helping me grow and be healthy. Do not think of food as the enemy or the ultimate reward.
Think; In order for me to grow, be healthy and be fit, I need to eat correctly. I need to eat foods that will boost my system and help me function optimally. When you think about food this way, you are more inclined to eat more healthy foods. Foods that are actually good for you and not just to make you feel good.

Create healthy habits
It's important for us to create healthy habits and not restrictions. Do not be difficult with food and create habits for yourself that you cannot maintain.

Eat in Moderation
You can literally eat everything if you know how to control your portions, and you know the best time to eat. It's ok to have a slice of pizza or a cone of ice cream. The key is just that, moderation. You do not need the whole box of pizza or the big tub of ice cream. Portion control is important.

Prepare your Meals yourself
Cooking can be fun. Cook your meals yourself, have fun while cooking, try new recipes, try new methods. This makes you more excited and more inclined to cook for yourself. When you cook yourself, you know exactly what's going in, so you know the portion to dish for yourself.

Create a food Journal
Write down all you eat at the time to eat them. Document the process, go through it at the end of the day and at the end of the week. Observe what you're doing wrong, so you can make a change. Creating a food Journal keeps you accountable.
Comments...
05/09/17
Pregnancy is a thing of joy. Giving birth is even greater joy. However, fabulous Mums usually struggle to remain fab after they have dropped. The baby fat hangs around everywhere: flabby fat arms; droops around the stomach; a roll of flesh around the waist.

I’m presently 9 months postpartum. Immediately I gave birth, I did not like my body. At all. My black rotund stomach still looked like I had an extra baby in it. It also had angry stretch marks all over. I did not like what I saw. I looked at a picture of my pre-pregnancy body and I knew that it was time to get my body back.

My stomach, a week after having an emergency C-Section.


So my body went from “that” to “this” after six months. Here is what I did.


Forget the Myths
Pregnancy does not make you fat. Having a baby does not make you fat. Breastfeeding does not make you fat! However, excuses make you fat! Overeating makes you fat! Eating junk makes you fat! Not working out makes you fat! The decision to live a healthy lifestyle lies in your hands! A healthy lifestyle comes from within: the decisions you make daily, the food that enters your mouth and mind. While your hormonal profile may make fat loss slow during breastfeeding, keep reminding yourself of the incredible benefits to you and baby that nursing provides. My main focus was eating a balanced diet with the Meal Plans on the Lifestyle Change With April while nurturing my baby to keep my milk supply flowing.

Small Steps
My health officer reminded me that if I neglected this much-needed rehab, I was going to end up injured, frustrated, and maybe even peeing in my pants during a squat. So, pelvic floor exercises were enough. Six weeks postpartum, after getting the “all-clear” from my GP, I started walking. I started small. First, 15-minute walks to the grocery store. Then, 30 to 35 minutes. I really tried to stay off my feet as much as possible! My body was still recovering.

Work(out) smarter.
It's about making every minute count. When my husband came back from work and I put Bryan to sleep, I went for long walks. From long walks to brisk walks, from brisk walks to...running AGAIN! I remember the fist time I ran, oh the joy! I was so thrilled; I took a million sweatfies! At 8 weeks postpartum, I was getting better, things were getting easier! Baby blues went with the wind!



Finding the Balance
There is baby to look after. Oh, the cooking to do! I cannot leave home. My breasts will be jumping. All these are excuses. We need to move beyond them. Babies have no regard for our workout schedules. While going to the gym offers you the most equipment, I’ve found getting it done at home has increased my consistency and yes, saved money! I’ve learnt to squeeze exercise between every loose minute in my daily routine. 10-20 body weight squats several times per day while waiting for tea water to boil. As baby coos at you, coo back and do 10 pushups, it will amuse them and be like hide-and-seek. Dance with your baby. Walk as much as possible with your stroller, instead of driving.


AND, skip the guilt!
People will make you feel shallow for worrying about your waistline when so many women can’t even ovulate. So many women feel wracked with guilt after pregnancy, complaining about being overweight. However, you can still feel good about your body and be insanely grateful for your baby. They aren’t mutually exclusive. Turn your gratitude into determination to make better choices—like exercising, eating better, and self-care—for yourself. Then, you will be in a better position to care for your family.
What’s Next?
You can’t (un)do this overnight, in a few days, or weeks but you need to make up your mind. You’re not going to stay the way you are forever! I started the Lifestyle Change With April to help people like me and to be honest, this is the beginning of a journey to a healthier you that you've always dreamt of.
Comments...
29/08/17
Hey Guys. What's happening? Since you're here, I"m guessing you're interested in learning how to meal prep like a Pro-fessional. Welcome! You've come to the right place. We all know meal prepping can be annoying right? It's just so much work! We know it has to be done but that doesn't make it any less annoying. Today I'll be sharing some tips to help you while meal prepping. Do this and you're well on your way to becoming a Pro.

1. Put together your checklist of Ingredients and tools.
It's important to note down and arrange all the items you would need (down to your seasonings) before you start cooking. After organizing everything, check them on your list to ensure they are complete. This helps to avoid running around looking for items while cooking, as it can throw you off and make you frustrated.

2. Measure out the quantity of food you need.
Measure out the quantity of food you need to prepare. You don't want to cook more than you need and as a result eat more than you're supposed to.

3. Cut, Dice, Slice, Chop, Mix!
I'm sure you get the idea. Cut, Dice, Slice and chop everything you need to. Also whatever needs to be premixed or marinated.

4. Do not try to experiment or try out new recipes!
I'm not against trying out new recipes. But it's advisable to be familiar with the process of the meal you want to prepare. In the process of trying out a new recipe you might make a mistake and the meal won't turn out the way you want. Doing this while meal prepping can set you back and leave you frustrated and that's what we're trying to avoid, frustration and a hot messy kitchen.

5. You do not have to do everything at once.
Cooking large quantities of food can be overwhelming I admit. You don't have to prepare your entire Breakfast, Lunch, Dinner and Snacks for the week. No you don't, that's a whole lotta work 😥! For starters prep what's most convenient for you. What meal do you feel like "If I don't prep this, I'm more likely to eat the wrong food in place of this" Is it Breakfast, Lunch or Dinner. It could even be your snacks. Do you feel like "if I don't prep my Breakfast I'm more likely to eat some biscuits, pies or a big chunk of Agege Bread for breakfast", or "if I don't prep my snacks, there's an 80% chance I'm gonna be drinking a bottle of coke and snacking on some plantain chips while I'm in traffic this evening." Ask yourself those questions and prep for meals that would help you avoid eating unhealthy food.
That's it Guys. I hope I have been able to help you. Follow these few tips and in no time you'll be a Pro at Meal Prepping.
Comments...
01/01/17
Happy New Year!!! It’s been a while I wrote something personal on my blog because I’ve been really busy with work. No excuses, I promise to do better in 2017! I hope you all had an amazing 2016 and ready for unlimited blessings in the New Year? I’m so thrilled and really positive about this year! Everything is going to work in our favour and the Lord will grant us all of our heart desires. It wasn’t a coincidence when I asked my husband what he hopes for 2017 and he said – to listen to God and this is what I plan to do as well. No more struggling or trying to figure out how His plans are going to pan out but to just LISTEN! Wherever the Lords leads, I’m following!

I’ve always been confident in Lord but this year is all about making Jesus famous and be extra confident in the Lord! The truth is, as long as we are unsure of our identity, we are going to be pressured to fit into other people’s molds. They will manipulate you. They will try to make you into what they think you ought to be, rather than what God made you to be. One of the major causes of stress in life comes from trying to be somebody that you’re not. When you are fearful that someone’s going to find out what you’re really like and that you might not be able to keep up the façade, it causes stress. I gave up stressing about life when I surrendered my life to God and I’m encouraging you to do same in 2017.
Comments...
26/12/16
Hey guys! I’m so thrilled to be planning another detox for 2017! Before I introduce you to this detox plan, you have to prep yourself mentally and physically, this is very important to the success of this plan. A few days before you plan to start you should make sure you have done the following:

"Convince yourself you are doing it for the right reasons and be determined on what you intend to achieve
Drink 8-10 glasses of water each day to prime the body to shed weight as well as perform detox activities
Stock up on foods you need for the next 7 days"


And lastly, READ THE FOLLOWING NOTES:

Why Detox?
  • Make your eyes sparkle
  • Make your skin glow
  • Boost energy levels
  • Improve your digestion
  • Shed a few unwanted pounds

Please note that going on a detox is far from a quick fix for weight loss. The purpose of this detox plan is to detoxify your body while taking some load off your organs – the liver, kidneys and bowel – while at the same time supporting and improving their performance. If you want to fast track your health, give your body a break, or just want to detox diet for a short time, follow this safe and do-able seven-day program. I tried it in 2013 and lost 5lbs in 3 days. Last year, all the people that participated also lost amazing weight in such a short time.



So why not do this with me again? As you know, I’m a fitness freak and you will be working out lightly with me on this detox. It’s FREE for everyone on the Lifestyle Change with April
Comments...