Okro or okra is a very FATLOSS FRIENDLY vegetable. Okro is low in calories and a good source of dietary fiber. The slimy mucilage substance helps to move food along the gut and eases constipation.

1/2 cup (80g) = 25 calories, 2g CARBS

If you’re trying to lose weight or maintain a healthy weight, eating more low-energy-dense foods like okra can help.

Here’s how I made mine…

What you need:

One pound okro
1 pound meat (I use beef and smoked fish)
1/2 cup onions, chopped
1/4 cup ground Njanga (crayfish)
1 tablespoon minced ginger and garlic
Salt and seasoning cubes to taste
Hot pepper (optional)
3 cups of chopped Spinach
1/2 cup ground Egusi

What you do:
Season meat with garlic, ginger, salt, seasoning cubes. Add onions and enough water to cover meat in a pot and provide stock for the fish. Cook until tender (~30-40 minutes)

Wash the okra, remove the tops and tails. You can use a food processor to chop the the okra to a coarse consistency or you can finely chop the okra into coarse consistency with a knife. Alternatively, use a grater.

Add the ground crayfish and egusi into the pot of cooked meat and cook on low heat for an additional 10 minutes.
Add okro, cook for another 5 minutes. Add the spinach and stir for about a minute or 2 .

Serve warm with fufu.

If eating for fatloss, skip the fufu or limit to no more than 1/2 cup.


Sea bass has a rich, melt-in-your-mouth flavor and very FATLOSS FRIENDLY. After watching a video about farm raised tilapia, my love for tilapia is fading.

Sea bass is less oily than salmon and therefore lower in calories. A 4 ounce serving of sea bass is only 110 calories with about 20g of protein.

I stopped by the fish market and got 2 2-pound fishes for about $22. This will feed Le Hubs and I for 2 meals. That is less than $6 a meal.

I’m yet to master the perfect spice mix for grilled fish. For this one, I used white pepper, scallions, celery, parsley, njangsa, seasoning cubes and salt. I marinated the fish and left overnight. Then broiled it.

Pair with a healthy salad or veggies side dish if eating for FATLOSS or no more than 1/2 cup of dodo, baton etc.

Remember: You are SHAPED by what you eat.
Make today a healthy and fit one!


a.k.a FLAT TUMMY WATER. There is nothing magical about this. A healthy diet, exercise and self-control remain key factors to successful fat loss.

HOWEVER, If you struggle with drinking plain water, infused water can be a great way of meeting your daily water goals.

The general recommendation is to drink 8 glasses of water or half your body weight in ounces. In my opinion, how much water your body needs varies depending on ambient temperature, level of activity etc. The color of your urine will be the color of lemonade if you are properly hydrated.

I consume this concoction usually in the evening after dinner as a way to keep me from the glass of wine that I don’t need.

Here is how I make mine:

3 cups of filtered water

1/2 tbsp of grated ginger

1/2 cucumber, sliced

1 /2 peeled lemon, sliced

mint leaves

Let the mixture infuse overnight

Drink it all the next day and enjoy!

If you don’t finish it all, please keep it refrigerated. it keeps up to 2 days.

REMEMBER: You are SHAPED by what you eat (and drink)!

Make today a healthy and fit one!

POULET DG (or chicken for the big boss)

This dish is a fricassee of chicken, vegetables, and savory spices. It is super yummy and a great way to stretch your chicken and make the veggies appealing even to the picky eater. The colorful veggies provide an assortment of vitamins and fiber as nature intended.

Poulet DG is a favorite Cameroonian dish that used to be affordable only by the movers and shakers!

When I have a surplus of veggies, I make this dish. You can never go wrong with Poulet DG!

Here is how I make mine:

What you need
– One whole chicken (pasture raised is always better) cut up into serving sizes
– ¼ cup olive oil
– Salt and black pepper to taste
– 2 seasoning cubes
– 1 tbsp minced Ginger
– 1 tbsp minced garlic
– ¼ cup fresh chopped cilantro (or any herb of choice)
– 2 cups cut carrots
– 2 cups cut green beans
– 1 cup sliced bell peppers (the more colorful the better)
– 1 sliced onions
– 1 cup diced fresh tomatoes

What you do
– Combine chicken, a table spoon of oil, spices, salt, pepper, onions, carrots, green beans and peppers in a bowl. Mix well and let marinate for 1- 3 hours.
– Heat the rest of the oil in a large skillet.
– Add chicken and fry until lightly browned
– Add remaining ingredients, except tomatoes which should be saved for last. Reduce heat and do not cover.
– Simmer, stirring regularly, until chicken is done and liquid partly evaporated leaving some sauce.
– If the pot becomes dry before chicken is done, add warm water or chicken stock by the tablespoon.
– Add tomatoes and simmer for a few minutes more.

It is usually served with dodo (fried ripe plantains).

If eating for FATLOSS, you may choose to skip the plantains and enjoy the DG with a double servings of vegetables.

REMEMBER: You are SHAPED by what you eat.

Make today a HEALTHY and FIT one!


I find enormous pleasure in cooking everything from scratch, but I’m also a mom who works outside of the house. When pressed for time, I take all the help store-bought convenience can offer.

Canned beans is something I encourage every cook/mom to have in their pantry. Canned beans with no sodium, sugar, or other harmful ingredients added are a superbly healthy food choice.

Black beans area a good source of healthy carbohydrates. One cup cooked = 227 calories, 41 g total carbohydrates, 15g fiber and 15g protein.

Rinse and drain canned beans before using to cut back on the salt.

Here is how I make mine:

What you need:
– 2 15-ounce cans of black beans
– 1/2 cup chopped onions
– 1/4 cup chopped bell peppers
– 1 tablespoon minced garlic/ginger
– 1 cup puréed tomatoes
– 2 tablespoons ground crayfish (optional)
– 1/4 cup oil
– 1/2 cup beef or chicken stock
– Salt and seasoning cubes to taste

What you do:
– Heat oil in a pot (Dutch oven) and sautée onions and bell peppers until soft.
– Add tomatoes, ginger, garlic, salt, seasonings and crayfish and cook for a couple of minutes.
– Add beans and stock.
– Let it come to a boil and cook for 5-10 minutes.
– Taste, adjust seasonings and serve.

I personally consider beans a source of good carbs. If eating for FATLOSS or following the “smart carbs” way of eating, limit portion to half a cup and pair with a vegetable like stewed spinach and a source of protein for a complete meal.

REMEMBER: You are SHAPED by what you eat.
Make today a healthy and fit one!


I developed my love for cooking as a little girl. I was barely tall enough to see the inside of a pot. My father (my hero) saw that interest and encouraged it as much as he could. He bought me cook books and would never hesitate to give me money to buy the ingredients I needed. And off course I always baked the yummiest things!! I really want to help ignite that passion and help develop that skill in kids as well.

My nieces came visiting and we (they) made these delicious carrot cup cakes.
There are lots of reasons to let your kids join you in the kitchen. Measuring ingredients is a great opportunity for a fun math lesson, and mixing and cooking ingredients shows science in action. But, even more than that, it is a bonding opportunity and a great way to create lasting memories.

Here is how we made ours:

What you need:
2 cups flour
2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 tsp nutmeg or cinnamon
4 eggs (organic if possible)
1 cup brown sugar
3/4 cup oil (olive oil if possible)
3 cups finely shredded carrot

What you do:
In a large bowl, combine the first 5 ingredients (dry ingredients)
In a separate bowl, lightly beat eggs, add carrot, oil and sugar (wet ingredients)
Mix the wet and dry ingredients.
Line muffin pans with cupcake liners.

Scoop in mixture and Bake at 350 C for 20-25 minutes.

When you bake your own foods, you can control the QUALITY of the ingredients. These are HIGH in calories. Enjoy with portion control in mind.

REMEMBER: You are shaped by what you eat.

Make today a Healthy and Fit one!


I make this dish quite frequently. At least once a week.

Growing up, cabbage was not popular in our home. My guess is it had something to do with the chronically insufficient “meat” in the dish. We all wanted fufu and eru or rice and stew all the time, but now I know better.

I consider Cabbage a SUPERFOOD. It is so affordable (cheap), so nutritive and super FATLOSS –FRIENDLY!!
Cabbage contains phytonutrients known as glucosinolates. These compounds are known to support insulin, metabolism, detoxification and much more. They also help prevent certain types of cancer like bladder, prostrate and colon cancers.

CABBAGE is super low in calories. One cup shredded is about 35 calories with <10g of carbohydrates and about 3 g of fiber.

One of my favorite ways to prepare cabbage is with egusi. I use a lot of EGUSI in my cooking because it is an easy way for me to add healthy fats to my meals and make it satiating especially when following a “smart carb” way of eating.

Egusi seeds look like watermelon seeds and are full of nutrients. It is made up of about 40 % protein, and about the same proportion of cholesterol-free oil. In terms of vitamins, it contains alpha-tocopherol, a component of vitamin E that helps in maintaining smooth young skin and good fertility.

Here is how I make mine: I use the “boil-in” method. It is healthier and faster.

What you need:
– 1 pound beef (grass-fed is always the best)
– ½ cup ground egusi
– ¼ cup ground crayfish
– 1 whole head finely shredded cabbage
– 1 whole onions, chopped
– ½ cup cut fresh cilantro (optional)
– 1-2 hot chili peppers (optional)
– 1 cup diced fresh tomatoes
– ½ cup chopped bell peppers
– 1 tablespoon minced ginger and garlic
– Salt and seasoning cubes to taste

What you do:
1. Season the beef with salt and pepper as desired and cook over medium heat until tender.
2. Prepare the ingredients. Dice onions, peppers, and tomatoes. Peel and crush garlic and ginger. Grind crayfish and egusi.
3. Add the onions, bell peppers, tomatoes, garlic, ginger, crayfish and egusi and simmer for about 10-15 minutes.
4. Meanwhile shred and wash cabbage. I nuke mine in the microwave to cook it when I am pressed for time. Otherwise, lightly steam it in about ¼ cup of water for about 5 mintues to preserve nutrients.
5. Dump the cabbage into the egusi/meat mixture.
6. Stir and adjust seasoning.

You can serve with plantains, garri, yams or accompaniment of choice.

If following the “smart carb” way of eating for FATLOSS, limit starch (plantains, garri, yams) to ½ cup.

Remember: You are SHAPED by what you eat. Eat REAL foods. Eat Foods that HEAL.

Make today a Healthy and Fit one!


Pepper soup is an intensely flavorful and spicy soup, popular in many English speaking west African countries including Cameroon.

The main ingredients are meat, hot chili peppers and a combination of spices.

This dish is believed to help restore appetite to the invalid and convalescent. It is also believed to help with milk secretion in new born mothers.

I consider Peppersoup a FATLOSS FRIENDLY food. Chili (hot peppers) are said to stimulate metabolism and reduce body fat.

Here is how I made mine:

– One whole chicken cut up into bite sized pieces (pasture raised, organic always preferred. That is why I kept the skin on. If using other (low quality) chicken, remove skin and trim all fat)
– 1 whole onion minced
– Chili peppers to taste
– 1-2 tablespoons ground njangsa
– ½ tsp Cameroon pepper
– ½ tsp white pepper
– ½ tsp contri onion (no idea the English name for this. It is called “mruh” in Limbum)
– Salt and seasoning cubes to tate
– A sprig or 2 of fresh Basil
– 1/ cup chopped fresh Cilantro (optional)
– Green plantains, peeled and cut into bite sized pieces (optional – I consider 1 plantain as 2 servings)
What I do:
In a large pot, combine chicken and all the other ingredients. Mix well and add enough water to cover. Simmer for 20-30 minutes until meat is done adding enough water as necessary.
Taste and adjust seasoning
Add fresh herbs and serve.

– 1 MEDIUM plantains is about 260 calories
– 1 cup sliced = 179 calories, 48g of carbs, 3.5 g of fiber
– Green plantains gram for gram contain more vitamin C and Vitamin K than bananas
– Green Plantains are high in resistant starch which has numerous benefits including gut health benefits.

Remember: You are shaped by what you eat.

If this added value to you, please consider sharing.
Make today a healthy and fit one.

When exercise hurts!

Delayed Onset Muscle Soreness or DOMS

When you begin a new exercise program, change your exercise routine, or significantly increase the duration or intensity of your exercise routine may find that you are sore the next day. This muscle soreness that occurs about 8 to 48 hours post exercise is called Delayed Onset Muscle Soreness or DOMS.

There are many theories as to the cause of this soreness. The most popular one seems to be that the soreness is as a result of micro tears in the muscle brought about by exercise. Although exercise induced soreness cannot be completely eliminated there are a few things that can be done to reduce the soreness or speed up recovery when you experience one.

  1. Nutrition: The muscles most efficiently absorb nutrients for energy replacement and repair in the two-hour window post exercise. Take advantage of this window to give your muscles the right raw materials it needs for repair and growth. That is protein, healthy fat and good carbohydrates.
  2. Hydration and electrolytes: Try to drink one liter of water for each hour of exercise. Electrolytes can be replaced by drinking coconut water.
  3. Compression: Techniques such as massage and a foam rolling helps to remove tight spots from muscles.
  4. Blood Flow: Improving blood flow to the muscles can help speed up recovery. Ways to do this include performing light stretches after workout, alternating every 30-60 seconds between hot and cold running water in your post-workout shower, taking an ice bath or placing ice packs on the sore muscles. I do the ice bath after my marathons and I can walk of 3 inch heels the day after.

Some people take NSAIDS (Non-steroidal Anti-inflammatories like Advil) to temporarily reduce the muscle soreness. This is not a good strategy. Killing the pain with drugs inhibits the adaptation response of exercise and NSAIDS are hard on the kidney and liver.

DOMS may be best treated by prevention. Warm up completely before your exercise session. Start small and build up intensity gradually. Rest and Recover. The soreness will go usually go away in 3 to 7 days with no special treatment if you wait it out.

What has been your experience with DOMS? What strategies do you use? Please let me know your thoughts!

Coach Yaje

Statement of Desire

The steps call for no hard labor, they call for no sacrifice, they do not require one to become ridiculous, they do not require great education. Success is not by chance, good fortune or luck.

Task # 1: Exact amount of money (goal)

Fix in your mind the exact amount of money (specific goal) you desire.

The exact money I desire is $______________.

Task # 2: Intention to give

Determine exactly what you intend to give in return for the thing you desire.

I intend to give__________________________________ in return for the money (thing) I desire.

Task #3: Establish a definite date when you intend to possess the money (achieve the goal).

I intend to possess this money (thing) by___________________.

Task #4: a definite plan.

Create a definite plan for carrying out your desire and begin at once whether you are ready or not to put the plan into action.

My plan of action is:




Task #5: Statement of desire

Write a clear concise statement of the amount of money (or thing) you intend to acquire, name the time limit, state what you intend to give in return, and describe clearly the plan which you intend to achieve your goal.

The exact money (thing) I desire is ______________. I intend to give_______________ in return for the money (thing) I desire. I intend to possess this money (thing) by ________________________________. My plan of action is:





Date ___________________________

Task #6: READ your written statement aloud in the morning and at night. Visualize as you read.

Many people reading this book will skip this written statement of desire or if they write it, they will not read it daily. You would have missed the secret.

let me know your thoughts!