Banana Bread

Yes, occasional treats are allowed here. Eating healthy as a lifestyle does allow room for occasional cakes. Emphasis on “occasional”. When I eat cake, it is hardly ever store bought. I make mine using the best ingredients. This banana bread fits the bill.

Yummilicious Banana Bread

  1. 4-5 ripe medium bananas, mashed
  2. 1 cup oil
  3. 1 cup sugar
  4. 3 eggs lightly beaten
  5. 3 cups flour
  6. 1 tsp ground cinnamon
  7. 1/2 tsp ground nutmeg
  8. 1/2 tsp salt
  9. 1 1/2 tsp baking powder
  10. 1/2 tsp baking soda
  • Set oven temperature to 350 F
  • Mix the first 4 ingredients in a medium bowl (wet ingredients)
  • Mix ingredients 5-10 in a large bowl (dry ingredients)
  • Pour wet ingredients mix into dry ingredients.
  • Gently mix until the batter just comes together. It may be lumpy. Don’t over mix.
  • Prepare baking pan by spraying with bakers joy or brushing with melted butter.
  • Pour batter into cake pan.
  • Bake at 350 F for 55 minutes to an hour. A toothpick inserted into the cake should come out clean.
  • Remove cake and let it cool for about 10 minutes in pan.
  • Remove from pan and enjoy!

Let me know if you try the recipe!

Coach Yaje

2 thoughts on “Banana Bread”

Leave a Reply

Your email address will not be published. Required fields are marked *

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

3 thoughts on “A Sustainable Approach to Fat Loss and Weight Maintenance – MHFL MANIFESTO”

  1. Yes coach, this approach has been so helpful, have been able to maintain my weight at 65 kg for a while now,and my acne breakout has reduce just so much,thanks to healthy feeding and active lifestyle.let thy food be thy medicine as you always say…my food is my medecine.

  2. Well said coach. That has been my approach this 2017 and I think it’s working. The weight is dropping gradually but sustainably.

Leave a Reply

Your email address will not be published. Required fields are marked *

My Yummilicious Vinaigrette

 

So we got the memo to eat more veggies. We are incorporating more salads in to our diet. In our minds we are doing well, except it may not be as simple as that. A salad can quickly go from healthy to unhealthy if you are not careful with the ingredients especially the dressing – the type and quantity. I still have memories of this avocado dressing from Chick-fil-A that was over 300 calories in one innocent sachet.

There are generally two types of salad dressings: creamy and vinaigrettes. Vinaigrettes are usually healthier/lower in calories than the cream based types. The findings from my research of the labels of 3 popular salad dressings support this claim. Per 2 tablespoons serving size

Calories Total fat Total carb.
Kraft Thousand island 130 12 g 4 g
Hidden Valley Ranch 160 14 g 2 g
Ken’s Vinaigrette 100 10 g 3 g

Side Note: this could be a good science fair project for my son Nathan next year:)

As always, I share strategies you can implement so you are not ruining your salads with the dressing choice.

  • Read the label if buying. Ensure sugar content is below 5 g per serving (5 grams is about a teaspoon of sugar). Total fat of 10 g or less per serving is advisable. Look out for words such as “Hydrogenated” or “partially hydrogenated” on the label. Such indicate trans-fats. No Bueno. The shorter the ingredient list, the better. Words you can’t pronounce on the label are usually not a good sign.
  • No “sese” salad. My hubby makes “sese” out of his salad. I silently cringe every time I see him drench his plate with his favorite Thousand Island. I don’t say anything because he has made a huge improvement from the fufu dinners, but whatever dressing you use, you should drizzle not drench. Measuring the quantity of the dressing can be a good idea. 2 tablespoons is okay.
  • Nothing is free in FAT-FREE. Fat-free dressing may be lower in calories, but when they take out the fat, they usually replace it with other (not-so-good) things to help with the flavor. Enter High Fructose Corn Syrup – no thanks!
  • Make your own! Homemade is always the healthiest, best tasting and most cost effective option in my opinion. You get to control the quality of the ingredients if you make your own.

Ever since I discovered this vinaigrette recipe, the frequency of my consumption of salads has increased significantly. It is super easy to make. With an empty jar and a few ingredients, you probably may already have in the pantry, you can whip up this “Yummilicious” dressing in a jiffy anytime. I share the recipe below, but if you remember nothing else, remember this: one-part vinegar, two-parts oil. I like mine tangy. For a less tangy vinaigrette, use 3 parts oil and one-part vinegar. Anything else is optional. Another quick way to dress your salad is to toss it lightly with a good olive oil, then squeeze a little lemon or drizzle some balsamic vinegar over it. Toss with a generous sprinkle of salt and pepper and you are good to go.

YUMMILICIOUS VINAIGRETTE RECIPE

Per 1 tablespoon:72 cal. 8g total fat. 1 g total carb

1 cup extra-virgin olive oil

1/3 – 1/2 cup balsamic vinegar (less tangy to tangy)

1/4 teaspoon salt

1/4 teaspoon Fresh-ground black pepper

1 table spoon Dijon mustard

Optional:    2 cloves minced garlic, 2 tablespoon minced fresh herbs or 1 teaspoon dried herbs, spoonful of honey or brown sugar

Pour oil and vinegar in a glass jar with a screw top. Add salt, black pepper. and any optional ingredients. Screw on the lid and shake vigorously. Taste and adjust seasoning.

Note that the oil in the vinaigrette can cause it to solidify if stored in the fridge. Just let the dressing sit outside at room temperature and always shake well before using.

If you make it, be sure to let me know!

Coach Yaje

 

3 thoughts on “My Yummilicious Vinaigrette”

Leave a Reply

Your email address will not be published. Required fields are marked *

Self-Care is Self-Love

Every time I hear some one  use negative language to refer to their body or body parts, it hurts my heart. Women especially tend to use very negative and quite frankly hurtful words to refer to their bodies or body parts when they are trying to improve on it. Trying to improve your body from a negative point of view may be the reason why you are always giving up. Approaching self-improvement from a place of self-hate is a losing proposition.

I am on a mission to try to offer a different perspective to women and most especially women who have carried a pregnancy and birthed children. Have you ever stopped for one minute to consider what your body had to put up with to carry and bring to the world a new human being? I am always in complete awe. As a mother of three including twins, I sometimes look at my midsection and just want to kiss it with immense gratitude. I have all the loose skin. All the stretch marks. Everything that I could stand in the mirror and grab and shake and hate. But when I look in the mirror and see the diastasis recti (abdominal separation as a result of my pregnancy), I remind myself of why I have that (blessings of being a mom) and from that place of self-love, I ask myself what I can do to appreciate this core. My answer is the fuel that I use to endure the tough Jillian Michaels core workouts. My answer is what I use to hold that 5 minute planks even when I think I am going to die. My answer is why I can look at the plantain chips and say “no thanks!”. This daily practice is WHY I can sustain a fitness lifestyle.

You cannot sustain a self-improvement project from a place of self-loathing, self-hate or as a punishment. You simply will not go far. Sooner or later you will lose your motivation and that is always the beginning of the end. The change you are seeking to make will start to feel like a chore. Nobody likes to do chores.

I encourage you to practice a more useful and positive perspective. Focus on why you deserve this change. Focus on why it is great for you. Focus on the benefits you stand to gain. With a consistent practice of focusing on the positive, you are more likely to sustain the change you are trying to make.

As always let me know your thoughts.

Coach Yaje

5 thoughts on “Self-Care is Self-Love”

  1. Well said sis. Every woman especially baby mamas need to take this approach when dealing with body image. We leave in a society of body shaming and is sending women over the edge. Self hate holds many people back from taking care of themselves properly.

Leave a Reply

Your email address will not be published. Required fields are marked *