OKRO SOUP with EGUSI

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.

NATURALLY INFUSED WATER

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!

QUICK and EASY STEWED BLACK BEANS

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!

CABBAGE EGUSI

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!

A Sustainable Approach to Fat Loss and Weight Maintenance – MHFL MANIFESTO


When people make a decision to lose weight, they often want the weight to disappear in a hurry. Forgetting that the body fat did not just all appear overnight. They want a quick fix. They go on a “Diet”. 7-day green smoothie detox, apple cider vinegar magic diet, cabbage soup diet, ketogenic diet etc. Well, any diet that creates a calorie deficit will work if you can follow it consistently for the rest of forever. The question always is “Can you do this for the long haul?” “Is this something you can sustain?” If you desire to lose weight and keep it off, you must craft a way of eating and moving your body that you can reasonably sustain as a lifestyle.

Losing 30 pounds from my heaviest was hard work. The last thing I want is to have to lose the same 30 pounds again. The thought of that just exhausts me. Sadly, I still see people go on a crash diet. They shed weight but as soon as they eat food again, the weight comes rushing back bringing along all its cousins.

The approach I follow and recommend is a sustainable approach to weight loss and weight maintenance and health. It is a way of eating based on wholefoods – that is foods the way nature intended them to be. I can see myself eating that way for the rest of forever. My approach keeps your hormones in balance and makes it easier to eat with a calorie deficit required for fat loss without the unnecessary hunger and without you always having to battle with cravings. All while maintaining the energy you need to go through your day.

My Healthy Fit Lifestyle (MHFL) manifesto is as follows:

  1. Eat meat and njama –njama (animals and plants): Build your meals around non-starchy vegetables, healthy fats and lean proteins. Enjoy a wide array of green and colorful vegetables. Make an effort to eat 5 – 10 servings of veggies a day. Healthy fats like nuts, avocados, eggs in moderation keeps you fuller for longer. Protein keeps you satiated. Fish and chicken are leaner sources of protein. I enjoy them regularly. I enjoy beef about once or twice a week. When I can, I buy the highest quality produce my money can afford. That is organic veggies and grass fed meats.
  2. Be SMART with CARBS: Limit grains. Limit starchy vegetables. In other words: eat like a diabetic. Carbs drives insulin that drives fat storage. If lasting fat loss is your goal, make an effort to control your carbs intake. It may be tough to transition at first, but it does get easier. Everyone is different but generally, for fat loss it works best to have carbohydrates after your workout or at the end of the day. ½ a cup or the size of your cupped hand is a usually enough.
  3. Avoid refined foods: Keep your diet as clean as possible. If it has an ingredient list, it shouldn’t be a part of your regular daily diet. If it’s in a box or a bag, proceed with caution. The farther away it is from nature, the less often you should consume it.
  4. Don’t drink your calories. A habit of sweet drinks, sweetened beverages and too much alcohol is just not good for you and you know it. if you must indulge, do so on special occasions.
  5. Be a “busy-body”. Sit less. Walk as much as you can. Walk fast. Walk slow. Your body needs movement as much as it needs oxygen. Walking helps with fat loss, stress management and much more. You should be getting 10k steps a day at a minimum. MOVE YOUR BODY!
  6. Lift heavy things. Muscles burn fat. Your body needs muscles to be efficient at fat burning. Muscles look good- even on women. You don’t want to lose fat and have soft skin. Lift weights including your body weight. Pull-ups, push-ups, squats and planks are basic movements to incorporate into your workout routine.
  7. Go hard. Incorporate some high intensity interval training to your workout routine. These are movements where you go so hard you can barely talk. This is great for fat burning. My favorite is with jump rope or running sprints.
  8. Track. Monitor. Journal. It is true: you improve what you measure. I am a big fan of tracking and journaling. If you set a goal, you must have a way of measuring progress towards that goal. It helps me stay on target.

A MHFL way of eating is not restrictive. A MHFL way of moving is not punitive. In fact you will look and feel AMAZING! You don’t have to implement all the strategies at once. Start small. Pick one and make it your own. Make it a habit. When it has become what you do as part of your routine, move to the next. Over a couple of months, you would have developed a diet and movement routine that works for your goals and your lifestyle and most importantly that you can stay on. For the rest of forever.

Let me know your thoughts!

Coach Yaje

How to Get Started with Weight Loss

A couple of weeks ago, I was having a conversation with a buddy of mine. He told me this story about a family member who had been instructed by her doctor that she needed to lose a lot of weight. She was overweight and was starting to develop obesity related diseases. My buddy proceeded to tell me about the feeding habits of this relative of his. From what I was able to gather, the issue was clearly that she ate way too much. Their solution to get her started was to get her a pair of running shoes. I was like “wait, what?”

I hear similar stories all the time. People decide they need to lose weight. They pick up somebody else’s plan and try to implement and most times it does not work. Off course it will not work! The solution they are trying to implement is not customized to their particular problem. If the plan was not made for you, it won’t work for you. You have to identify what is causing you to gain weight and work towards solving your particular problem. You have to create a strategy that can work for you and that you can sustain. To find something, we must search in the right place.

I offer an approach, a formula, that you can take and personalize to work for you.

  1. Identify your biggest rock. In other words, what is your biggest obstacle? When do you usually fall off the wagon? For example: Are you eating too much? Are you eating the wrong things? Are you drinking too much sweetened beverages or alcohol? Are you not getting enough sleep? Are you not active enough? Do you eat out too frequently? Are you consistently snacking after dinner? Getting to the root cause is a mission critical step. Identifying the problem is half the problem solved as the saying goes.
  2. Create a short term goal. Write down a short term (4-weeks preferably) goal to help you overcome the obstacle you identified in step 1. Making it a short term goal offers a sense of urgency. It offers a sense of immediacy. I find that when the goal is too far out, people tend to relax and procrastinate.
  3. Break it down. Break down the 4-week goal further into weekly objectives.
  4. Create micro goals. Break it down even further. Each day, as soon as you wake up from bed, spend a couple of minutes to look at your goals and ask yourself “What is the ONE THING can I do today that will help me move towards my weekly goal?
  5. This is the most important step…DO IT!!! Do that one thing right away if you can. No excuses. Just get it done.
  6. Stay accountable. If you are not focusing on the goals, you are not going to be acting on them. The role of accountability cannot be over stated. Do not set these goals and forget about them. Keep them front and center. Look at them every single day. Recite them if you have to.
  7. Automate. In other words, form a habit. Automation helps you conserve will power. Make it easy to do right and hard to go wrong. If you want to learn the best strategies to form habits, you should read Gretchen Rubin’s Better Than Before book on Habits. It changed my life.

If you need help identifying your big rock, setting manageable goals and/or staying accountable on your journey, do not hesitate to contact me.

Coach Yaje