AkARA (BEAN CAKE)

Healthy Fried Akara.

Akara is one of my favourite Nigerian meal, so soft, fluffy and yummy. The best ones are the deep fried ones which looks like puff-puff. Akara is nutritious as they are high in protein, vitamin A, C and calcium. Two medium deep fried Akara is ideal for the day, but people will hardly consume that amount which means they can easily consume too much oil and salt which can increase cholesterol level, cause bloating due to water retention and can increase the risk of hypertension, heart failure and can also lead to weight gain. This might not be the case for some people if they are athletics but will still need to be aware of the salt intake. This Akara recipe contains less oil which makes it healthy to consume twice of it. compared to the deep fried recipe. The ingredients required for this recipe are listed below.

Ingredients

Note: You Can use beans but will have to soak, peel the skin (I would not because the skin is high in fibre) and blend it with pepper, which takes time but it's more nutritious. However, I did not have any beans in my cupboard so I used the powdered one, which made the preparation process much easier. I also added a lot of spices to this recipe but you do not have to.

-Bean Powder 50g 

-Ground pepper

-Salt pinch 

-Maggi 1/2 

-Black pepper

-Turmeric (optional) 

-Water

-Olive oil. 1/2 tsp 

You can add onions but I did not.

How;

-Put all the dry ingredient in a bowl and mix well.

-Add water gradually and mix till viscous, making sure there are no lumps. The mixture should not be too thick, as it will get thicker with time, but this only applies if you using bean powder.

-Using a non-stick pan, brush it with oil; to avoid extra sticking.

-Add the mixture using a spoon and cook on low heat for both sides, about a minute for each side,  depending on the thickness.

Can serve with oat porridge, pap or custard.

Thanks for visiting.

CHOCOLATE CHIA PUDDING.

EASY BREAKFAST RECIPES; Chocolate Chia Seed Pudding. 

This is a very easy recipe, take about Five minutes and requires no effort, which means it is easier to grab at last minutes in the morning. It always best to prepare it at night to let the chia seeds breathe and absorb the milk.

Benefits of CHIA SEEDS

This seed has no taste so can easily be added into all meals. It is very high in protein which helps with growth, promote the formation of lean muscle and repair damaged tissues. It also helps boost energy level, aid digestion and reduced cholesterol level. It contains omega3 which is essential, as the body cannot produce this, so we need to consume food with omega3. Omega3 are fatty-acid which is healthy for the heart as it helps maintain the artery function and increases HDL (high-density lipoprotein) which is good to the body, as it helps lowers cholesterol level and carry them away from the heart, preventing the risk of heart blockage or other heart complications. Omega3 helps the brain and nerves function well. Chia seed helps nourishes the skin internally which obviously will glow all the way out.

Nutritional Fact

10g chia seeds contain 3.1g total fat, 4.2g carbohydrate, 1.7g protein, 3.4g fibre and 48kcal. 

Also good source of iron, magnesium and calcium

Chia seeds are good for breakfast and can also be added into other meals. I normally add about a teaspoon to my oatmeal pudding but today I decided to make chia pudding only, has it low in carbohydrate and for my body type (Endomorph) I need to consume less carbohydrate and more protein with healthy fat. I also need to avoid simple carbohydrates such as sweets and cakes, but totally fine to have them occasionally or once in awhile. Most carbohydrates for endomorph should be from vegetables and a little of wheat and grains such as pasta, bread and rice. Endomorph metabolism is very slow and will find it hard to digest carbohydrate and any energy not used up will easily be stored as fat. 

I tried this chocolate chia pudding this morning and to be honest it kept me full for longer; about 3 hours and even after that I was not so hungry but I just always like putting something in my mouth (smiles). However, if you do not know your body type you should check my previous blog post on that, it will help you understand your body better. 

I just love this recipe, and might just make it one of my regular breakfast. For me, I try to add protein into every single meal I have, so this recipe is high in protein. 

Ingredients 

-2.5 Tbsp Chia seeds

-0.5 Tsp Unsweetened  Cocoa powder 

-Almond milk to soak 

-1 Tsp Peanut butter ( this is high in protein too. It is best to get peanut butter with no sugar and salt added if you can) 

-1 Tsp Honey 

-1 Easy peeler (small tangerine ) can also use your preferred fruit.

30g Mixed frozen berries ( can use fresh too) 

HOW: 

Berries Coulis (takes about 2mins to make) 

In a saucepan put the frozen berries with a little bit water (about 2tbsp of water) and let simmer on low heat for 30 seconds and bring to boil for about 30sec- a minute ( continually stirring). When the water starts to dry up, add the half teaspoon of honey (reduce the heat) and stir, start to break the berries with the back of the spoon ( no effort required, it should be really soft). If it seems too dry, you can always add a little bit of boiled water. Pour out of the coulis into a small bowl or cup to cool.

This cooking time does not take too long because of it's a small quantity. You can also strain the coulis but you will be taking out all the fibre which helps keeps you satisfied for longer. 

Next step; 

In a jar add a half teaspoon (0.5 tsp)  of unsweetened cocoa powder and a tiny bit of water and mix well, till dissolved and smooth, add a bit more water and mix well. 

Add two and a half tablespoon (2.5tbsp of chia seeds and add in milk and a half teaspoon of honey (0.5 tsp) and stir together. 

Then add a teaspoon of peanut butter into the mixture and try to break it into the mixture as you stir. 

Top with easy peelers or any fruit of your choice and add the berries coulis on top. 

This recipe is best made the night before, to let the chia seed soak and you can just grab in the morning with no extra effort. Enjoy.

Thanks for reading and let me know what you think and if you tried the recipe. 

Do not forget to like, comment and share. 

3 LAYERS BANANA ICE CREAM RECIPE

HEALTHY ICE CREAM.

Alternative for ice cream lovers. This requires just few ingredient to make and also contains no added sugar but still have a very sweet taste.

Preparation.

Slice up one banana and freeze. (Slices should be small so it's easier to blend.) 

You can also buy fresh berries and freeze, but I used frozen berries which I normally keep in the freezer.

You'll need a blender or food processor.

Ingredients ( per portion )

1 1/4 Banana 

Frozen berries: strawberry and blackberry 

1/4tsp Cocoa powder 

Almond milk (you can use any milk or even a little bit of water) this is just to blend. Avoid using condensed or canned milk.

Seeds (Optional)

Estimated Calorie = 200kcal 

However, this calorie contains more healthy content compared to normal ice cream which contains empty calories as it as no beneficial nutrients and it contains added sugar.

How to: 

Step 1: Put the frozen banana in the blender and add a bit of milk, and blend. You might have to wait for the blender to rest in between but it will blend it eventually.  You can also use a spoon to move the mixture around before you continue to blend. However, if it is taking time, it might be that the frozen banana is too hard, therefore you can leave it at room temperature for like 2-5 minutes before you continue to blend.

Step 2: Pour half of the blended banana into a cup or bowl and in another bowl, pour the 1/4 tsp cocoa powder and mix well with tiny or a drop of water or can use milk.

Step 3: Add the remaining blended banana into the cocoa mixture and mix together. This makes the chocolate layer.

Step 4: Put the plain banana ice cream and the chocolate banana ice cream into the freezer to set while you blend the third layer.

Step 5: Using the same blender, add in 1/4 banana and any frozen pinkie berries of your choice, strawberry, raspberry or even blackberries will do. For this recipe, I used 2 frozen strawberries and 2 blackberries.

Step 6: Add a little bit of milk or water to blend and pour out this mixture into another cup.

Step 7: Using a small transparent jar or a plastic cup, (you can use anything but using something see through makes it looks more attractive) add in sliced kiwi or can even use fresh strawberry. Try and stick it to the side of the jar or drinking cup.

Step 8: Bending the cup sideways, add in the first layer, and then the second, gradually straighten the cup and finally add in the third layer with the cup sitting vertically.

You can put your preferred layer first. But I put the chocolate first and the banana second and the berries third.

Step 9: Finally top with some seeds.

Step 10: Enjoy!

Thanks for visiting my blog. Don't forget to like, comment and share. 

BROWNIE

THREE (3) MINUTE BROWNIE RECIPE!

The best thing ever is been able to make good food in short period of time and for a person like me that love chocolate, I always have a treat once in a while. So I saw my flatmate making mug cake and I have always heard of this but never tried it, then I decided to make it too. I watched YouTube videos about mug cakes and brownies and in conclusion, to reduce the calories and fat content and yet make a yummy, healthy, simple brownie, I came up with my own recipe, which I will be sharing with you today. I tried this twice. The first and second recipe was both good. The only ingredient I change was the olive oil quantity for the second one (to reduce fat content) and also added oat to it, reducing the flour content and they both tasted amazing. The oat also added a nice finishing touch to the brownie, making it more aesthetic. Oatmeal has more fiber and really good for satisfaction, so I always add this to my breakfast; smoothie or even a oatmeal porridge or pudding. For more information, check out my previous blog on oatmeal and different ways to eat it, both as snack or breakfast.


I did not buy any ingredients to make this as I used what I found in my cupboard, this is why I have not use egg as well. You might be lucky enough to have all these ingredients for this recipe in your cupboard as well, so do not forget to try it for breakfast, maybe on a cheat or chocolaty day. It is a very simple recipe and required no specific skills, even my little cousin will be able to make it, and it only takes three (3) minute. Two (2) minute preparation and a minute to cook in the microwave.
Lets get busy!

look at that, gorgeous.

Ingredients

1 teaspoon flour (any type)
11/2  tsp Oatmeal
11/2 tsp cocoa powder
1 tsp Olive oil or any
2 tsp Honey: sweetener can be use too, but I prefer the taste of honey. Using sweetener will reduce the calorie content, which is good. Sweetener have like 1-2 calories and some have 0 calories, while honey is high in calorie but natural and healthy too.
Pinch of salt
Pinch of Baking Soda or Baking powder
Water to mix.
Peanut butter, to top (optional)

This Brownie recipe in total is a estimate of 185 calorie, which is not too bad. However if you use sweetener, it can come down to about 135 calorie, because you wont be using honey. This is rich in fat and would not be ideal to take everyday. Maybe once in a while or in two weeks, just as a healthy treat.

Preparation

Add all the dry ingredients in a mug and stir together, then gradually add water using a spoon and mix till a little runny. Put in the microwave for 50 seconds to 1 minute and that is it. All done.

You can top with peanut butter, yum.

Let me know if you tried this recipe and what you think of it. 

Don't forget to like, comment and share. 

ARE THESE ON YOUR SHOPPING LIST?

The Top 11 Must Buy Ingredients to start a healthy journey. 

The key to a healthy lifestyle is a healthy shopping list, free of junks. I know it can be so tempting to buy all the yummies and sugary food but it happens to most people, if not everyone, I am always tempted whenever I go shopping) but it is more beneficial to eat a balanced diet. 

Today, I'll be sharing 11 main food you should add to your shopping list when shopping next time to become healthy or to lose weight, whatever your goals are. 

It is also important to drink enough water to stay hydrated and healthy and try your best to stay away from sodas and sugary drinks. Go for fruit based juice or make a smoothie or can even get a juicing machine or make fruit juice by hand. Be local, be old, be healthy, deal with nature.  

These ingredients will change your life if you add them to your shopping list and already you buy these ingredients, consider other unhealthy things you buy or the way you consume them. I will also share with you few things you should not buy if you want to be a healthy version of you, for the best reason known to you. You need to have reasons why you want to be healthy or lose weight or for anything you do, so as to stay motivated all the way. 

Add this 11 Food to your shopping list. 

All this food are great to boost metabolism and also detoxify the body, reducing bloating, glowing skin and aid weight loss.

1. Lemon: Good to start the morning. Squeeze in warm water and drink. This helps cleanse the body. 

2. Grapefruit

3.Cucumber

4. Green tea: Don't take too much cause it might stop you from sleeping.

5. Spices; cinnamon, garlic, ginger, black pepper and more.

6. Fruit: Apple, watermelon, banana

7.Green leafy: spinach, kale, swiss chard.

8.Nuts; peanut, almond, hazelnuts and more 

9.Wholemeal (brown): rice, pasta.

10. Oatmeal: High in fibre and will keep you full. Best for breakfast.

11.Lean meat: Chicken or beef or turkey. Always go for lean to reduce fat percent. 

Food to avoid when shopping

1.Oily food

2.Sodas 

3.Sugar: get honey instead 

4.Cakes and biscuit: go for crackers

5.Ice cream: Save it for summer or buy ones in three (3) weeks. If you love Ice cream so much, the best option can be banana Ice cream (check my previous blog for recipe ) or go for Greek yogurt and top with your favorite frozen berries or fruits. 

Thanks for reading my blog. Stay healthy💪🏼

Please leave your comment below, will love to read them. 

OAT RECIPES

HEALTHY OAT RECIPES 

Make different texture and tasty snack with oatmeal. It is so simple to make and takes few minutes to make. You do not have to be a perfect baker or chef to get this right, meaning you don't have to measure. I don't most times but I normally use a tablespoon to get the first part right but honestly, it doesn't matter. Put everything in a bowl, mix and that's it. Very simple, very healthy. Best for breakfast or afternoon snack. This should not be taken for dinner or late snack close to bedtime as it's high in fiber and carbohydrate (full of energy and calorie dense) and this will cause constipation and can also help you gain weight as the energy consumed is not going to be completely used up. This is very important if your body type is endomorph. Don't know what that is? Check out my previous blog on body type.

Recipe 1: Oat Pudding 

Ingredients 

Oat

Milk

Yoghurt

Honey

Toppings options: 

Seeds

Dry fruits: Sultanas 

Fresh fruits; Apple, Berries, Banana, Pineapple and more.

This is an overnight fridge recipe and requires no baking.

HOW:

In a jar or a small cover, container put the oatmeal first.

Fill with milk to soak but this should not cover the oatmeal.

Add a bit of greek or plain yoghurt on top and can also put honey to sweeten.

Then adding the topping of your choice, cover and put in the fridge ready for the next day.

I like making this at night to give it time to soak and for the flavours to mix. 

Recipe 2: Oat bar (non-baked)

Ingredients 

Oat
2tsp Coconut oil 

1tbsp Peanut butter 

2 tbsp Honey 

2tsp Milk 

Extra: sultanas, dry berries, nuts, seeds.

HOW;
Put the honey, coconut oil and peanut butter together and melt in a microwave or put in a pot to melt.

Mix together and add the extra. I used sultanas and sesame seeds.

Then add in the oat gradually and mix till the mixture all stay together. This won't really hold, so adding a little bit of milk will help it hold well.

Roll into small balls and it's ready to eat, No baking required.

Recipe 3:  Flapjacks 

Preheat oven to 180oC
Ingredients 

Oat 

150g Olive oil 

150g Honey: same amount of honey and olive oil.

2 tbsp peanut butter
Sultanas

HOW: 
Put the honey, olive oil and peanut butter together and melt in a microwave or put in a pot to melt.

Mix together and add in the toppings of your choice like cranberries , but I used sultanas.
The add in the oat gradually and mix till the mixture all stay together.

Note: If you want to add in chocolate chips, you will have to wait for the microwaved mixture to cool so they don't melt.

Put the oat mixture on a lined baking tray and spread evenly (it doesn't have to cover the whole tray if it can't). Wet your hands with water and gently press on the mixture so they stick together more.
Put in the oven and bake for 10 minutes.

Bring out and leave to cool for 10 minutes or more before cutting. Cutting it straight out of the oven will cause the flapjack to fall apart. Let it cool a little and then gently slice through it and leave it again to cool before lifting it off the tray.

Note: Cut before it completely cools as it might be difficult to hold the shape when you cut it when it crunchy.

Thanks for reading my blog. Don't forget to comment and stay healthy.

Check out my previous  blog on benefit of OAT.

BREAKFAST OAT

OATMEAL WILL CHANGE YOUR MORNINGS.

Oatmeal is whole grain which means they are high in fiber and this helps control hunger as it will help you stay full for longer. They are from plant and are good sources of phosphorus, copper, biotin, vitamin B1, and magnesium. 

This simple meal is really healthy and is best taken for breakfast because of it makes you feel energetic because of the carbohydrate content and you feel full for longer too, reducing snacking rate during the day. How awesome is that, way too awesome.

Eating oatmeal can lower cholesterol level and reduces the risk of high blood pressure and type2 diabetes. 

WHAT TYPE OF OAT SHOULD I BUY?

Do not go for pre-packed or instant oat as they can be high in sugar and sodium, and this two will slow down your weight loss process and if you trying to be healthy should know too much of both can increase the risks of diabetes and high blood pressure.

Instead, buy plain Oat with no flavours added. It should say, Oat only on the ingredients when you check the packaging. 

MISTAKE PEOPLE MAKE WITH OAT

Although oat is healthy but what you put in it matters a lot.  

- Avoid adding sugar or syrup. You can add honey or sultanas as they are more natural and healthy.

- Avoid using condensed milk: This are high in fat and if at all you have to, use 1teaspoon (the spoon one) per 30g of oat. You should take about 30g-50g of oat for breakfast if you trying to lose weight, just to make sure you don't consume too many calories, but can take more of trying to gain weight.

Below is how one of the healthy way I eat oatmeal for breakfast. 

OAT PORRIDGE RECIPE 40g 

Ingredients

40 g Oat 150 kcal 

Boiled kettle Water 0 kcal 

3 tbsp UHT semi skimmed milk  20 kcal 

25g Sultanas: you can use honey, I do sometimes. ( 10 kcal)

1 tsp Cinnamon (Optional) 6 kcal

25g peanut 150 kcal

Total estimated Calorie: 336 kcal (which isn't bad for breakfast)

How: 

I put 40g of oat in a small bowl and add boiled kettle water. 

Place in the microwave for two (2) minute, always checking on it and stir, because it can easily rise and go over the bowl, and cleaning is hard work, so I prefer looking through the microwave for the whole 2 minute, I have to because if I don't, I get to eat even smaller amount of oat or have to make it again.
I then add the milk, about 3tablespoon (the big one; the one we eat with, not the cooking one 😉) and I stir together.
Top it with cinnamon, sultanas and peanut.

For more Oat Recipe, check out my next blog. Will be posting health recipe on different ways to eat oat.

Thanks for visiting my blog. Please leave your comment below, would love to read them.

SMOOTHIE TO THE RESCUE!

HEALTHY SMOOTHIE

Smoothie is the easiest way to consume more vegetables and fruits daily, which will help nourish the body and boost weight loss. It is high in fibre and contains intrinsic sugar (natural) which is way better for weight loss and being healthy. However, anything not consumed in moderation can be unhealthy.

Smoothie can be taken any time of the day and can be made with any fruit and vegetables. What you add depends on your aim. If you trying to be healthy or lose weight then it will be good to use healthy ingredients and I have three recipes I will be sharing with you, which is healthy and can help aid weight loss.

Recipe 1 

Ingredients

1 CARROT
MIXED BERRIES
1 BANANA
1/2 TSP GINGER
1/2 TSP GARLIC
100ML MILK
WATER TO BLEND

Recipe 2

Ingredients
1/4 CUCUMBER
20G OAT
1/2 TSP GINGER
1/2 TSP GARLIC
MIXED BERRIES
1 BANANA
100ML MILK
WATER TO BLEND

Recipe 3

Ingredients

1/4 LETTUCE
1 CARROT
1/2 TSP GINGER
1/2 TSP GARLIC
15G PEANUT
MIXED BERRIES
WATER TO BLEND

All you have to do is put the ingredients in the blender, add the milk and water and blend.
Enjoy.

Check out next blog for benefit of all the ingredients I used. 

Thanks for visiting❤️

Please leave your comment BELOW if you like this recipe and let me know if you try it. 

A HEALTHY MORNING WITH ME.

         A healthy Morning Routine in the life of  Grace.

Every morning after waking up from the sound of my annoying alarm, I drink a cup of water and try my best to be grateful and thankful always, through prayers and connecting with my creator by listening and reading his word (THE BIBLE).
This is a great way to start the day, to be relaxed and thankful and clear my mind, a time to motivate myself and prepare for the world.

Then I go to the kitchen, boil water and make a detox drink; sometimes lemon and honey or just lemon. Detox drinks help aids weight loss, reduce inflammation, promote healthy skin, boost energy, detoxify and cleanse the body.

Recently I started morning meditation and it has been amazing. I just sit in bed, close my eyes and breath deeply in and out, connecting with my body for about 10 minutes, listening to a meditation audio. This is an amazing way to calm the body, giving it the chance to think more positively, feeling more relaxed.

I go through my to-do list and also set a target for the day: but I don't do this often.

It's time to appreciate myself and embrace me and my body, time to get some self -love in, so I just look into the mirror and look more careful like I am looking at someone else and I compliment myself. If you think of it, we are always quick to complimenting and judging other people but don't seem to do that to yourself, so taking a minute to do that in the morning will change your day. You wouldn't know until you try. I have realised I don't get upset easily these days and most times I take my time to think about the situation before reacting.

Then I play music to awaken my soul and I try to move around and get my workout done, for about 30 mins - 40 mins, just this holiday.

I then make breakfast and cook for the family. Today, I had a smoothie for breakfast and made pounded yam and gbegiri for the family as they love their solid, so I decided to make it for them during the day or morning time when they more active, even though its heavy but it's not bad for breakfast, compare to dinner and then going to sleep: not too healthy.

I then freshen up, brush my teeth and moisturise my skin. It's holiday and today I just took some time to chill and catch up with TV program, errands and other necessary things.

It is healthy to live a healthy life because you get the benefit after all; long life, lower risk of diseases, weight loss, maintaining weight, glowing skin and a lot more benefit.

Happy Holiday and Merry Christmas fitbae.

Brownie

Raw Brownie 

 

This brownie is suitable for everyone, including vegan. It is healthy and requires no baking. This recipe was a practical and I didn't take note of the measurement but trust me, you don't even need to measure it to get it right, that is how easy it is, you just need to follow step by step to achieve the right texture. This brownie is in three layers and below are the ingredients you'll be needing for each layers. For my recipe, I used about 1/4 of 250 g of cocoa powder and 30 dates and in total made about 7 portion. Probably could have made eight but the mixture was to yum, I keep dipping in.

The process is simple but I have written a lot so you get the right texture, because I don't have an exact measurement yet.

Ingredients

Layer 1 (Thick Cocoa Mixture) 
Cocoa dough
-Mixing Bowl and wooden spoon
-Cocoa Powder
-Honey( to sweeten)
-Oat( about 2 tbsp)
-Crushed Almond (add crunchy texture)
-Dried grape (Sultanas); to sweeten and more gooey texture.

Layer 2 (Gooey dates and Sultanas Mixture)
Sweet & gooey 
-Food processor
-Dates
-Almonds
-Dried grape(Sultanas)
-Milk to blend)

Layer 3 (Runny Cocoa Mixture)

Chocolate glaze
-Mixing bowl and wooden spoon
-Cocoa powder
-Honey
-Semi skimmed milk


HOW TO
Layer 1
Step 1:In a mixing bowl firstly pour in about 4 tablespoon of cocoa powder and  a 1 teaspoon or 1/2 tablespoon of milk(try to use milk with less fat)  and mix well with the wooden spoon till smooth, then add honey to taste (you can gradually add the honey and taste the mixture) as cocoa powder is not sweet on its own. (be carefully not to add to many honey and milk). The cocoa mixture should be a little thick, enough for you to hold in your hand.

Step 2:Then in a blender, blend about 1 tablespoon of oat, about 10 almonds and 1 teaspoon of sultanas. If you don't have a blender just chop the sultanas and almond with knife and use the oat like that or use ready blended oat.

Step 3: Add the dry blended mixture from step 2 into step 1 mixture and mix. Don't work if its too thick, you can gradually add tiny bit of milk to loosen the texture. The final texture should be like a dough texture( it shouldn't be sticky, but gooey and soft, that u can mold it in your hand and press into it), You can't go wrong with it,but be sure not to add too much liquid as this will require you using a lot of cocoa to get it back to the thick texture we want.

Step 4: In  cupcake paper, divide the cocoa dough into them (about 1 tablespoon full is on for each cupcakes) or you can spread the mixture on a tray lined with silver foil or cling film. (but i used cupcakes paper). Now the next step.

Layer 2
Step 1: Put enough dates, sultanas and almond into a food processor and blend. Gradually add a little bit of milk to bring the mixture together. (Just a little) and food processor work best for this process.You can use blender but it takes awhile. I tried using blender but switch to food processor and was easier and required less liquid.
Step 2: The mixture should be gooey and stuck together and press able too. Take about tablespoon of the mixture and put on layer 1 in the cupcake paper and press it down to cover the first layer or just pour the mixture on the first layer on your tray and spread it out with a spatula or your hand.(you might need to wet you palm a bit so they don't stick to the mixture as you press down on it)

Layer 3
Step 1: In a bowl add 1 tablespoon of cocoa powder and mix with about 2 tablespoon of milk till smooth and then add more milk to give it more of a liquid texture.( It should be runny as it is a glaze to pour over the second layer.

Final step: After pouring the glaze on the layer and spreading it evenly on the surface, its ready. You can have your no bake brownie like that or put it in the oven (with no heat) overnight, before storage. This is to dry it out so it have a more better texture and last longer. (see the different yourself)

Storage: Store in a container and put inside the cupboard. If you made yours on the try, cut it into smaller portion and put in container and store.

Note: Tablespoon is (tbsp) and Teaspoon is (tsp); the smaller one.

Weightloss and Exercise.

WHAT IS THE BEST EXERCISE FOR YOUR BODY TYPE. 

 To loose weight you need to know your body type so as to know what exercise to focus on and what to eat. Reading this will help you figure out your body type and exercise for you. 

There are three different body type which are Ectomorph, Mesomorph, and Endomorph.

ECTOMORPH

-Not muscular but can be skinny or fat(however this might be having high body fat and still have small size)

-Can overeat and yet gain a bit of weight( don't gain weight really fast) 

-Hard to put on muscle mass: you would have noticed this if you weight train. But the best exercise will be resistance training to build strength.( lift weights way heavy for you and do less cardio). Rest longer during exercise and can have up to 3 resting days in between sessions.

- Work different muscle group at the same time.

-Eat healthy quality fat such as avocado rather than butter and moderate protein intake, with carbohydrate .

-Snack less and eat light dinner.

MESOMORPH:  genetically blessed 🙂

-Can gain muscle mass really quickly and lose weight really fast.

-Strong and mostly athletics

-Best workout will be endurance and HIIT(high-intensity interval training). Adding in yoga or Pilates will help you lengthen with strength. Benefits of this HIIT workout is that you don't get to pay for GYM. You can workout at home. Check out HIIT WORKOUT on YouTube.

-Eat moderate carbohydrate, pre-dinner snack is fine, eat healthy quality fat...

ENDOMORPH

-Store fat easily; naturally curvy, short and will gain weight easily, due to slow metabolism.

-Exercise daily and move more but a day a week should be allowed for resting.

-Best exercise will be HIIT workout, Crossfit workout, weight training, and moderate endurance training(cardio). 

- Focus on completing your workout in short period and have only a little resting time. Always keep an elevated heart rate all through so as to burn fat. Do more repetition of lower sets with low sets. E.g 3sets of 8 reps push up. 

-Limit carbs intake but get more from vegetables and eat healthy quality fat  and protein to gain muscle and lose body fat.

- Best to eat healthy and low-fat breakfast after 45 mins or an hour of  waking up in the morning. 

-Skip snacking before workout and after.

-Can snack noon time.

-It is important for this group to be aware of their calorie intake.

You can also go to the link below to take a test to figure out your body type.

Click here.

Breakfast For Weight Loss

Top Breakfast for Weight loss

- Green and protein Smoothies: Make smoothies with green leafy vegetables like kale and spinach, and add in few fruits, milk and peanut for protein or even seeds and nuts. You can have the smoothie alone or top with more nuts and oat granola.

-Oat porridge and boiled egg : Always try and get proteins filled meal and fibre in the morning. Oats will help you stay full for longer which will help reduce the amount of food you eat.

-Branflakes cereals and milk: Easy and quick. Add seeds and nuts for more nutrients and fibre.

-Greek Yogurt with seeds or nuts: if you are the busy type and have no time at all, you night as well take yoghurt with you in the morning rather than having nothing.

-Chia pudding: This is really high in fibre and protein. You can make this overnight and grab in the morning. Put chia seed in a container and pour in any milk of your choice(just till it about to cover it), stir together and put in the fridge. You can top with berries or more seeds and nuts.

-Oat pudding: This is the same process as chia pudding but you can add in more ingredients from the start and then put in the fridge overnight ready for the next day. You can use yoghurt or milk or both together just be sure of portion size. This oat pudding can be topped with any fruit of your choice, dark chocolate, nuts and seeds and many other healthy options.

-Toasts and egg or with peanut spread: If you are a toast lover, always have it with something proteinous and low or healthy fat such as avocado, or peanut not Nutella. 1 slice with 1/2  avocado and 1 egg will be a great breakfast. 

- Fruits only: This is easy breakfast but it will be good to have a protein snack later during the day or more protein as part of lunch and dinner as this is essential for weight loss.

Tips:Always drink water when you wake up

Drink 30 minutes before meals if you can and 30 minutes after, this will help you stay full for longer.

If you can't do without chocolate, have it after breakfast or during the day rather than evening or at night when normally most of us become less active. 

Banana Ice cream

Banana Ice cream

Ingredients

Frozen Banana 11/2 banana

Milk 2tsp 

Honey 1/2 tsp

 

How to;

- Cut the banana into two or three pieces and freeze overnight. 

-Bring out the frozen banana and let it sit for few minutes before putting into the blender( this will make it easier to blend) 

-Put the banana inside the blender or food processor and blend. Gradually blend this; blend and stop and then blend and stop(always use a spoon to scrap the side to make sure the blend is covered)

-Blend till it's a bit creamy, add the honey and 1 tsp of milk and then blend.

-Then add the remaining milk and blend again till creamy. 

-Serve with dried fruit or seeds or nuts or even peanut butter or a bit of chocolate chips. Anything you want.

This is the perfect alternative if you craving ice cream and still trying to be healthy or on a weight loss journey. Enjoy. 

OAT ROLLS

Oat Snack Recipe

This is a  simple, good, no-bake snack that will keep you full in between meals as it is high in fiber and protein. It contains healthy fat from the coconut oil and peanut and low in sugar as honey is use to sweeten. This recipe doesn't require baking, and its more better than protein bars because this contains more natural ingredients. You can add protein shake to this recipe if you need to increase the protein intake, which will be suitable has snack during the day or even  before/after workouts.

Ingredients

6 tbsp Peanut Butter(no added sugar)
1 tsp Coconut oil
2 tsp Honey
2 tsp Milk
11/2 cup of oat

How to;
-Place the peanut butter inside a bowl, you can use smooth or crunchy but I prefer smooth.

-Add 1 tsp coconut oil, 2 tsp honey and microwave to melt the coconut oil (this should take about 10-15 secs).

-Bring it out and stir together to make a smooth mixture and the measure out the oat and pour it in a little and stir and then pour in the remaining. It is better to gradually pour the oat in so you don't put to much, as too much will dry out the mixture.

-To bind this mixture all together, add 2 tsp of milk and mix well.

-Take out small portion using a spoon or your hand and roll it into a ball. You can put a bit of dark chocolate, dried fruit or coconut flakes in the middle before rolling or just roll it plain.

-This snack is dense in calorie and fiber which will help you stay full. However you should make small balls has this recipe is high in calorie due to the peanut butter, which is healthy and proteinous but high in calorie

-You can put this in a dry cupboard for up to 2- 3 weeks or keep in the fridge.

Weight Loss Success 

           Top 10 things YOU need to do to achieve your weight loss goals.

1.Drink water: Water will help you feel full, detox your body and also stop your body from retaining too body fluid which can make you feel or look bloated.

2.Eat with small plate: This will help you control your food portion size.

3.Always have breakfast

4.Always have fruit and vegetables: They are essential for normal body function cause of there high nutrients which will help your body react to weight loss.

5.Cooking from fresh ingredients as much as possible: No processed food!

6.Snacking on low calories Have snack with calorie of no more than 200 calorie per its portion.

7.Stop eating 3 hours before bed time.

8.Moving More: Always try and move, especially if you have slow metabolism(your body use up energy really slowly). If you're not moving or exercising and eating more then your energy input and output isn't balanced and you will gain weight or not loose weight. To loose weight, energy output needs to be higher and you can achieve this by being more active or eating very small food, which isn't too healthy; as you won't be getting all the nutrients your body needs from very small food. For example; someone eating 1100 calorie or lower per day might not get enough nutrients from their meals.

9.Fiber: Eat more fiber food, it helps you stay full for longer. However, always drink enough water to avoid constipation. Fiber will help move waste from your digestive system and if there is not enough water, movement will be difficult. Eat your apple with the skin on, so as potatoes, and have more grains(brown rice, pasta..)

10.Cut down on saturated fat(bad and will increase cholesterol level) and sugar: Eat more healthy fats such as avocado, oils, nuts and if at all you need to sweeten your food, use honey or fruits. Add fruits into Greek yogurt and it will add a nice flavor.

Be sure to stay healthy. Its not a competition, no starvation, take your time and make healthy option alternatives and see the different yourself.

SMOOTHIES

                 Best Smoothies For Weight Loss: 2 Recipes.

Smoothies are one of the easiest breakfast you can have, using both fresh or frozen fruits and vegetables. It is the best way to incorporate greens into your diet if you don't like eating them. Anyone can blend up fruits and vegetables and make it into smoothie using any preferred fruits and vegetables of their choice, including liquid such as milk, yogurt, ice coffee or even fruit juice. However when it comes to weight loss, it is better to put in ingredients that your body will benefit from and that which can help increase your metabolism and speed up your weigh loss process.
The following ingredients below all have their own benefit and it will be nice if you use them in making your smoothies if you want to loose weight. You can also have this if you're not loosing weight but if you prefer using fruit juice and want to loose weight it wouldn't be a good idea as you'll be having too much calories and sugar.

Best Smoothies Ingredients

-Fruits and vegetables in general: you can use any fruit and vegetables but mostly green vegetables as they are high in micro nutrients and low in calories. Greens such as kale, spinach, avocado, cucumber will help speed up weight loss. 

-Berries: such as blackberries, blueberries, raspberries. This berries are high in nutrient and low in sugar but yet will add sweet taste to your smoothie most especially when making green smoothie. They are also known as part of the best food that burn fat. 

-Cinnamon: Cinnamon helps control the insulin level and decrease blood sugar, as the blood sugar level needs to be maintain for weight loss to happen. It helps speed up the metabolism too; the rate at which your body uses up energy is increased which means if all energy is used up, none will be stored as fat. Therefore,be sure to add cinnamon to your smoothie,as it also helps suppresses appetite making you full for longer. It burns fat too!

-Ginger/Garlic: Garlic reduce body weight and fat and can lower the risk of heart diseases. However, it smells all over you after eating it, so try and use this for dinner or whenever you don't really have to talk to people. Ginger helps suppress appetite, so you can use this if you don't have cinnamon. Both fresh and powder will do but fresh have more nutrients.

-Honey: Use honey instead of sugar or sweetener as it does not contain sugar and is high in minerals. Although honey have higher calories than sugar but because it contains beneficial nutrients needed to dissolve fat and cholesterol, it is much better than sugar, You will gain weight eating sugar as it lacks the nutrients to helps dissolve this fat and cholesterol not majorly because of the calories. You can also add honey to warm water to drink to use as a body detox, which helps with weight loss.

-Semi,Skimmed or Whole milk : This are lower in saturated fat, which too much can lead to fat storage. However, you can still have whole milk but in small quantities as they are higher in fat but fat is't bad for us but too much is, so its all about moderation. Skimmed milk don't have enough nutrients and less fat so its not the best for a healthy weight loss journey.

-Greek yogurt: High in protein and low in saturated fat and sugar.

-Fiber: Adding fiber your smoothie will help you feel full which will stop you from eating too much or snacking too much in between meals. Fiber such as seeds and nuts which are also high in protein and healthy fat, that will help lower your cholesterol level. (Always have them in small portion as they are high in calories.) peanuts, cashew, peanut butter, almond, flax seeds, chia seeds, pumpkin, hazel and many more. Oats are also high in fiber and will help you feel full, so you can blend a bit with you smoothie or add on top. 

-Olive oil: This are good fats (HDL) which carries bad cholesterol away from your bloodstream. 1 teaspoon of olive oil in your morning smoothie is will  help with your weight loss journey.

2 Smoothies Recipes

Recipe 1
What you need:
-Blender
-Water (the viscosity depends on the amount of water you add)
-Greek yogurt 2 tbsp
-Olive oil 1tsp
-Spinach ; hand full
-Kale; hand full
-Blueberries
-Honey 1 tsp
-Cinnamon  2 tsp
-Strawberries.

Preparation: Add all of the ingredients above into the blender and blend. You can use frozen berries depending on the season or just add ice to give it a more cooling taste.

Recipes 2
What you need:
-Blender
-Water (the viscosity depends on the amount of water you add)
-Semi skimmed milk 100 ml - 200 ml
-Peanut butter or peanut (plain)
-Kale; hand full
-Spinach ; hand full
-Mango 1/4
-Oat; just a little or 2 tbsp
-Raspberries and grapes.

Preparation:  Add all of the ingredients above into the blender and blend.

Enjoy.

BROWN BEANS.

BEANS RECIPE; FULL OF PROTEIN AND VEGETABLES.

Ingredients List
1 cup of Beans
1/2 Chicken cube
Pinch of Salt
Spices: ginger powder, black pepper, chilies (all this help boost metabolic rate, which helps with weight loss.)
1 Onion
Stir fries Frozen vegetables; carrot, green beans, sweet corn.
Spinach: any amount.
1 tbsp of Palm oil

Procedures
(Step by Step)
-Boil water in the kettle, while the water is boiling get the next step done.
-Measure the beans and take out all the dirt particles in it. Always do this as dry beans always contains stones and the cloves.
-Pour the water from the kettle into the pot, rinse your beans with tap water and pour inside the pot. Bring to boil for few minutes.
-Reduce the heat to cook on medium, this will help the beans to soften quickly without using up too much water.
-Always check on the beans to add more water.
-Taste the beans to see if soft or press one with your finger tip. (The beans should take about an hour  to soften). It best to cook this in big portion and with other meals, so when waiting you can do other stuff). You can the go ahead and add the spices.
-Add the stir fries vegetables too and leave to cook on medium heat for about 3 minutes
-Add palm oil and Chicken cube. Adding it at the end is better as you can use a little bit to give it a great flavor.(since it contains less water )
-Add the spinach and sliced onions, reduce the heat for it to simmer for about a minute.
-Stir together, let it cool or serve it hot.
-Put the remaining in a container and store in the refrigerator.
You can serve this with chicken to add more protein or plantain or bread to add carbohydrate.

       Miraculous: Loose weight fast!   

To increase and speed up weight loss, add this food to your daily meals and see your body change. They will help boost your metabolism and aid digestion, which will help your body excrete waste quickly. Drink enough water as well, this will stop your body from retaining excess water which can make you feel or look bloated. Be sure to add them to your shopping list.

Why are this food Miraculous?

Most of this food are low in calories, high in nutrients, high in protein and high in fiber which helps you feel full for longer.

Proteins
-Eggs
-Fish(Salmon, Tilapia and Haddock)
-Beans: High in fiber too.

Carbohydrate
-Oats
-Sweet Corn

Dairy
-Cheese: but really in small portion
-Milk

Green leafy Vegetables
-Spinach
-Kale
-Cucumber

Fruits : This fruit helps the body with detoxification.
-Grapefruit
-Lemon or lime

Nuts
-Almond nuts
-Peanuts

Thanks for visiting. Don't forget to make healthy choices.

DINNER

Not sure what to have for DINNER? Why not have something healthy and wake up feeling energised.

Make sure your dinner includes vegetables, protein and low carbohydrate or small portion of carbohydrate.

Food containing protein are egg, chicken,turkey, pulses(beans, peas) I personally eat more poultry but you can get lean meat as well when shopping or take out the fat(the white stripe) before cooking. (this helps reduce the fat content). We need more protein and less fat. Be sure to have more pulses if you are vegetarian or vegan.

-Carbohydrates: potatoes, rice, pasta (plain), yam(small portion), couscous and more.

Try and go for green leafy vegetables such as spinach and you canals have tomatoes and cucumbers. If at all you don't have access to any fresh vegetables, get frozen or canned version.

My simple dinner for today

-Rice with steamed spinach and chicken stew or sauce.
 Side dish: cucumber and sweet cherry tomato.

Let me know if you want to try my recipe and i'll make a blog on it.

Your Daily Action To Fit Life.

Fitness Tips

Make it a habit

Don't restrict yourself or stop eating certain food; have chocolate but probably twice a week.

Stay hydrated all through the day.