Monday, 30 June 2014

June ('Shape up') weight loss challenge Results!!

12:51 pm 14 Comments
Happy New week Sweets,
Hope you had a great weekend, stress free? Thank God for a new day and the gift of life. Its so sad that people are dying in this manner, daily in Nigeria. We need to give thanks to God for every new day, as far as i am concerned, its a blessing. I pray that God will continue to keep us all safe, in Jesus name. Amen.

Yesterday was the last day for the shape up weight loss challenge, and as expected, the people who participated were supposed to send their closing figures (if you know what i mean) But instead, na excuses from every corner....well, it only means i will be keeping my goodies to myself. I am just happy that a lot of people "really" benefited from the challenge.

I urge you guys to keep going, keep eating right and exercising, no matter how small. Stop giving yourselves excuses to live a life of junk food. I know its hard to quit, but people have done it and they didn't die, it only gets better i promise. It is well.

Well as for me, i set out to lose 2 kg this month but, I lost 1.6 kg. I am very happy with myself still. I knew it would be a bit tough, but i was able to push myself to the limit and it paid off. I started this month at 77.3 kg and closed yesterday at 75.7 kg. Again, i'm happy because this is the first time i'm entering 75 kg level. Yipeee!! You might think that 1.6 kg in a month is too small, but to me its not because with weight loss, the more you lose, the harder it gets. I don't like blaming anything or anyone for me not reaching my goal, to me its just not necessary, i don't enjoy self-pity. I have taken notes and won't allow myself make the same mistakes again. Lol. Weight loss is serious bizniz o.

By the way, good luck to Nigeria today!!! If we no win, i go burn this shirt, eziokwu!! #nadashdemdashme #teamnatural 

Ehen, and i was able to complete 300 push-ups by Saturday. My arms are still hurting. I also walk/jogged for 5 miles and did 50 mins of "Billy blanks Bootcamp" workout DVD. It's still one of my top 5 best workouts ever!!  I can see and feel the difference in my upper body and legs. (See my pic above) Hehehe!

Sweets, If you are reading and lost some weight this month, kindly share with us and give us details. Lol! Cant wait!!! Take care of yourselves, stay safe and God bless you!
*Don't forget to call me for a meal plan, i am always here for you, any day, any time. xoxo*

Friday, 27 June 2014

Day 26 of the 'shape-up' weight loss challenge.

6:27 pm 2 Comments
Hey there again,
So i did 110 push-ups yesterday to make up for lost times. Then another 50 this morning, not funny at all. My arms and shoulders have been complaining bitterly. I still have 50 to go. Will do that tomorrow.

Its day 26 of our weight loss challenge! We have less than 3 days to go. You did it!!! Can you believe that you actually took care of your body for a whole month????? Congrats sweets!! I might not be able to blog tomorrow (very busy weekend) Results! Results! Results! But please don't forget to......

  • Exercise: Saturday morning should be a 'must' for exercise. No excuses. Do at least 1 hr of exercise.
  • Drink water. More is good.
  • Continue eating clean. Holla me for a meal plan. It doesn't end here.
  • Weigh yourself on Sunday morning, maybe before church, just make sure you don't eat before you do so. Then send to me. You have the whole day to send till Monday morning 9 am. (This is because of those that have to work) 
  • If you didn't take part in the challenge (officially) and you would like me to post your achievement, kindly send in your photos and weight too. I will gladly share.
  • This is not the end of your journey, it continues, so please do not relax, do not give up. More challenges to come in future by God's grace. We shall get through this.

So guys,all the best to the winner, keep working it and keep eating healthy. Remember, portion control and discipline should be your watch word. Have a blessed weekend. God bless.

Wednesday, 25 June 2014

Day 24 of the 'shape-up' weight loss challenge.

1:06 pm 16 Comments
Good morning Sweets, Hope you had a nice night.
Its Day 24 of our weight loss challenge (shape up) We have 4 more days to go yipeee!! I wish it was longer so that we can see greater results. Maybe next time we will make it an 8-week challenge. What do you think??

Hmmmm, so how far guys, is the skinny jeans entering small small? Lol. How much difference are you seeing? If you aren't seeing any difference yet, please don't be too hard on yourself, it takes longer for some people to see a significant change when trying to lose weight. Rather, you should be FEELING a huge difference in you: Ask yourself....
  1. Do you sleep more/well?
  2. Do you feel lighter?
  3. Do you feel more alive?
  4. Has your sex drive improved? (for married pple o, if you are single, biko i didn't send you message!!) Lol
  5. Is your skin glowing? Check your face too.
  6. Do you now move your bowel regularly, unlike those days when you were always constipated?
  7. Do your old clothes feel loose yet?
  8. Is your brain more alert and active now?
  9. How is your mood? Any more mood swings?
  10. Do you crave sweets as much as before?

These questions should help you come to terms with your progress, so its not all about looking skinny, its a total change...Body and soul redefining....that's what we are aiming for. Everything about you needs to be touched in one way or the other so that when people see and talk to you, they know that you really mean bizniz LOL!! Hard work pays BIG time sweets.

Remember i said i would do 300 push ups this week? well i've only been able to do 90, and its Wednesday already. Choi!! I have not had the time to really do so much that's why, but, i will make up for the lost times this evening. By the way, i do other exercises with it, not just the push ups though. This turkey-wing of a kini has to reduce biko. Its annoying :(  Whose in on this with me, how are you coping?

Have you been eating your fruits and veggies? Have you been exercising? Water??  Please don't forget these. No more excuses....#fatmustdie Please share your experiences and updates, so that others can benefit. Thanks and God bless.

*The prize for the winners still stands, worth over N18,000 for the winner and N15,000 for the first runner up, by Gods grace. #notsmiling

*Holla me for a personalized weight loss meal plan that will enable you to lose weight faster and safer, and you get to keep the weight off for good!*

Tuesday, 24 June 2014

Why I love my 'Local' Spices....FRESH!

10:54 am 8 Comments
Hey Sweets,
I want to share something that i love so much with you today. Its 'local spices' Naija spices. I love spices in general, i cant do without really really spicing my food. I just love to feel good as i cook, that's what makes me enjoy food so much. Lol! See the way i'm talking about food, God help me. #foodie Haahahahaha! Do you feel the same way? I love the aroma of these spices when i blend them.

These local spices have great medicinal benefits aside from just flavoring our meals. I will give you a few that i know their names.

  • Ehuru: 
  • Mpuru Uziza (the leaf is also used for cooking)
  • Cameroon pepper
  • Uda (negro pepper)
  • Ulima
  • Gbafilo

There are many of them, some i cant remember their native names (that my spice lady told me). The botanical names na war so i just don't bother. Lol. Please if you know their names kindly share. 
Dry pepper. I grind mine at home also.

The essence of this post is to enlighten us on the use and freshness of these spices. Many of us are fund of buying already prepared (ground) spices from the market. I am guilty too but, since i discovered that i could buy them whole and grind myself (in my kitchen) i stopped buying "ready-made". 
My spice-mix, 'freshly ground'

BENEFITS OF BUYING THEM FRESH: The difference is clear trust me. 
  1. The one you grind yourself is fresher, stronger, tastier and more active. 
  2. It is more potent. Most of this spices are really good for the body and even aid in weight loss. Because they flush out toxin from the body...hence our mums give us soup made with these spices after childbirth.
  3. They have a longer shelf life when you buy then fresh.
  4. You are sure of what you are eating. (Lets say, the spice seller blended saw-dust inside!!!) Choi!! Yikeess!!
Even when i dont have 'scent leaves' i make my soup like that. The spices do all the work.

When i buy mine: (I buy small batches)
  • I break the shells of the ones that need to be broken e.g the Ulima and gbafilo. 
  • I grind them up together in the same portions.
  • I pack in an airtight container, and store in the fridge. 
  • When i want to use the spice mix to cook, i simply roast in a dry pan and then add to my pepper soup. (some people roast theirs before blending)
So guys, buy your spices whole, break and prep them in your kitchen then store in the freezer or shelf. You can do so with other spices like ginger, cinnamon, Cameroon pepper etc. Start buying fresh today, and start enjoying the floral, nutty and heart warming and healing flavors. All the best and God bless.

Photo Credit: , Cheliz kitchen.

Sunday, 22 June 2014

How to make the best of your workouts.

7:06 pm 16 Comments
Hi there sweets. Good Morning!!!!!
Every time you wake up and remember that you have to go workout, how do you feel? Weak? Hahaha!..... Or do you get tired just 10 mins into the workout? I totally understand! Ok, here are some tips that should help you through such days:

  1. First of all you need to get enough sleep. When you wake up after a good night's rest, you will have enough energy (ginja) to go through a workout without feeling too tired in the middle.
  2. Eat/Drink something before your workout. Eating a small fruit or drinking a cup of coffee before your workout will give you enough energy to pull through and sweat more. You get to burn more calories. Just wait a few minutes for the food to settle before you start exercising. 
  3. Drink water. Not just any water, but cold water. Take a bottle of cold water to the gym, and drink each time you feel thirsty. It will continue to give you energy and keep you hydrated. If you sweat a lot during a workout like me, please drink loads of water through the day.
  4. Breathe. Yes this sounds funny, but its easy to forget to breathe when working out. It makes a lot of difference. Aside from having built endurance in the past, how do you think long distance runners are able to run for hours without getting tired? It because they breathe. Fill up your lungs each time you get tired and see how you keep going. 
  5. Workout to music you love. If you like hip hop, rap, naija hits, blues, yes blues. Use them to keep you going. If you  are working out at home, change the music as you like, use hip hop or naija music for your cardio and switch to blues for your floor exercises and weight lifting. I enjoy it. I can workout for 2 hrs straight when i play music i love. Get someone to help you compile a fun playlist. Hint: I adjust the speed of my playlist to play faster. I love it!!
  6. Workout at your preferred time of day. If your not a morning person, then make sure you utilize your afternoons or evenings really well.  Just make sure your do something at least. 
  7. Use workout dvds that you love, or the ones that are fast paced. They will keep you motivated and before you know it, you are sweaty!
  8. Wear comfortable clothes. This should be number one on this list. Comfortable sports wear, will keep you going for long. Go for colors and fabrics that you're comfortable with.
  9. Wear good workout shoes. Balance is key.
With all these in mind there should be a bit of difference in your daily routine, I really hope it gets you working out for longer and sweating more.

The June weight loss challenge is almost over, this week, you should be working out more and understanding your body more. Keep it up guys and stay strong. God bless.

N.B: Some of the people taking part in the challenge are yet to give update on their journey, not even once, hahahaha! *i laugh in Spanish....

Friday, 20 June 2014

Day 19 of the 'shape-up' weight loss challenge.

1:11 pm 8 Comments
Hey there! Thank God its Friday, Whoop!! Time to relax and watch a movie hahaha! Guess what? 9 more days to go in the weight loss challenge!! Can you believe that? Mehn! i cant wait to hear and see the results.

Hang in there guys, even as the challenge ends this month, the journey isn't over, its a total lifestyle change and its continuous. When you reach your desired weight, then you can relax and start maintaining. That means you wont add or subtract from your diet or daily calorie intake.

Tips for Next week:

  • Keep drinking water.
  • Intensify your workouts. If you've been doing only 30 mins workouts, try and add 30 more mins to your routine.
  • Reduce your cheating days. I feel some people cheat more than once a week. *wink*
  • Do not starve. Eat 4-6 meals a day, in the right portions.
  • Eat more fat burning foods to help build muscles.

I want to try 300 push-ups next week, starting Monday and ending Saturday morning. Who wants to join me? It means we will do at least 50 a-day. I will do them in 5 sets of 10 reps. I have toned my thighs a bit, i need to match it with my  upper body. Lol.

The journey to weight  loss and keeping fit, doesn't end, if you stop, the weight will creep back and before you know it, you've added a whooping 15kg. that's why i cant stop working out and watching what i eat. Its like praying, you never stop, you just got to keep going, that's life.  

Stay strong guys, keep moving and don't look back, remember, no excuses! Keep fit, eat right, stay healthy, feel good. God bless.

Thursday, 19 June 2014

How do you Manage Stress?

10:33 am 14 Comments
Good morning sweets, sleep well?
How do you manage stress? In a place like Lagos, its hard not be stressed at least once a day. Even when you try to hide yourself and stay in peace (sleeping in the store)...sound familiar? Lol, one annoying person will find you and annoy you! Anywhere you are in the world generally, as a wife, husband or parent, its hard to stay unstressed. So how do you manage it?  

Stress comes in different forms e.g: Physically, Mentally etc.
  • Stress from work
  • Stress from body pains
  • Headaches and migraines
  • Stress from bad friends
  • Stress from home: marriage/kids/money
  • Stress from not sleeping enough
  • Stressed about being overweight.
  • The list is endless

The issue is that most people tend to turn to the wrong things when they are stressed, they look for solution in the wrong places:
  • They turn to alcohol. Drinking and getting drunk.
  • They eat and eat, and put on unwanted weight, then get depressed after.
  • Talking to friends that don't really care. They just want to listen to your story, share with others, finally they are glad that you are sad.
  • Crying doesn't cure stress. You cry and cry, then develop headache.
  • Smoking.
  • Drugs. 
  • etc. It only gets worse if you don't seek solution quickly.

Personally i know there is a solution to every problem, I believe that God will never allow His children suffer without there being a solution to that problem. There are many positive ways of handling stress like:  Relaxation, vacationing, staying positive, prayers, sleeping more. But i want to highlight one major one which works for me all the time:
  • EXERCISE: Whenever i feel down or stressed i go out and take a walk, then i start jogging, it gets my juices flowing and i feel alive again. By the time i get home, i feel like dancing for like 30 mins, i dance away my sorrow and I feel pumped!! It makes me feel happy ALWAYS. It sharpens my brain and makes me think afresh like i've been recharged. 

Exercise releases Endorphins. They are 'happy' hormones. Any form of physical activity will help release these hormones, and the more you workout, the more you release them which takes you to a feeling of euphoria. Those that workout a lot know this feeling. Its so good that any day i don't workout, i feel miserable. Its my daily drug i tell you.  Exercise, corrects your appetite, you sleep better, your immune system is sharpened, it helps combat the negative effect of stress. You lose weight too. *wink

Find the kind of sport or exercise you love and start today (sitting in your couch and watching soccer is not included)..LOl, morning or night. Any form of exercise is good. Dancing, jogging, walking, stair climbing, aerobics, tennis, swimming, etc Even if you have the worst job, try and workout every morning before going to work, it will make a huge difference that day, try and see. 

It all depends on you, make up your mind and get going, don't hoard stress like its for sale, dump it NOW!!! 
God bless.

Wednesday, 18 June 2014

Addicted to carbohydrates?

10:06 am 14 Comments
Hey there sweets, how has the week been? Great i hope. I really hope you enjoy this topic. So, i have been getting a lot of complaints from people who are finding it difficult to cut down on carbs and some who are not even willing to try, yet they want to lose weight. Hmmm, well truth is, you cant keep eating what you eat and expect to see a difference.  This took me back to a book i read some months back: 'Healing by design' Written by: Dr. Scott Hannen. In it, he mentioned, another word for people highly addicted to carbohydrates is: a Carboholic.

According to Dr. Scott Hannen: in his book Healing by design
"A Carboholic is a person whose body craves starchy or sugary foods. From time to time, they find themselves eating too much for no good reason. No matter how much they want to control their eating, the urge for more overpowers them. At this time, it is as if they cant keep from over eating."

I agree with him, i used to be one myself. I totally know the feeling of being addicted to carbohydrates. (And oh when i say carbs i mean: Sugar, soda, white flour, pasta, white rice, etc) Addiction is addiction, be it in drugs, food, sex, alcohol etc. Too much of everything is bad.

 I remember those nights when: I got home from work, had dinner, put on a movie, got in bed and cozied up with a bottle of coke and some short bread biscuits and a bar of chocolate.... EVERY NIGHT!!! If i didn't have coke, i would have fruit juice or both. I couldn't go a week without eating rice almost every day. Then on Sunday, choi!!! I would load my lunch (I love Sunday rice o!) plate like it was my 'last supper'. I didn't have mercy on myself, i ate as my heart pleases. I was/am a happy eater (if there's anything like that) i eat more when i'm in a good mood. The only difference is that i am able to control myself now. I know when to stop.

Its not that carbohydrates generally are bad, but too much of it is, especially for people trying to lose weight  The body actually needs carbohydrate (energy) to function, the question here is: what kind and what quantity per day?  It depends on some factors: How active you are, how old you are, and if you want to lose weight. Carbohydrates should be consumed in moderation.


According to
A person who eats approximately 2,000 calories per day should take in about 250 grams of carbohydrates (2,000 divided by 2 = 1,000 and 1,000 divided by 4 = 250). Read more on that Here and learn how to count calories, and know how much you need per day here

  1. Weight gain.
  2. Constipation
  3. Mood swings (depression)
  4. Blood sugar hike (diabetes)
  5. Bloating and water retention
  6. Etc

If you are reading this and you find it hard giving up, i tell you its possible, you can do it. If I could get over it and change my lifestyle till today (no more excess carbs) then you can do it too. I am not saying don't eat carbohydrate rich foods anymore, i am saying:

  1. Eat them in the right amount that your body needs per day. Moderation should be your watch word.
  2. Eat only when you are TRULY hungry.
  3. Eat complex carbs. Whole grain foods, veggies, beans etc. They take time to break down in the body. They keep you full for long and they don't hike your blood sugar(which is what makes you want to eat more carbs anyways)
  4. Exercise daily. Any form of exercise is good.
  5. Don't eat carbs so late at night. As the day draws to an end, limit your carbohydrate intake and drink water all the time to keep flushing you system.
  6. Get a low carb meal plan and work with it as a guide till you are able to control yourself the more.
  7. Get rid of foods that are bad for you and replace them with nutrient rich foods that your body will love. When you get hungry at night, eat a piece of fruit.
  8. Ask your friends and family to help you by encouraging you and not tempting you with things you don't need.
  9. Stick with a balanced diet.

  1. You start to shed some weight.
  2. Your skin will start to glow.
  3. You look younger.
  4. Your mood totally changes. You are happier.
  5. You sleep better.
  6. Better memory.
  7. etc
The benefits of going low on carbs generally are endless. You will be surprised how great you will feel in just after a week of reduced carbs.  I hope this explains it enough. See guys, we are all human, none of this is easy, but we have to push ourselves to get to where we want or where we need to be (for health reasons) Its all for the better. I am not a medical doctor, but i sure know what my body need to stay strong and healthy, i want to help you. "Remember that as you work the body, you work the mind". I wish you all the best. God bless you. 
*Please contact me for a 'low carb' meal plan (not free)* Thanks.

Monday, 16 June 2014

My New Found Love...Flavored teas. Fruity|Herbal|Spicy)

1:04 pm 2 Comments
Hi there,
Ok, this is not really a new thing that i love, just that i resumed taking them last week. Flavored teas are a great way of jazzing and mixing things up when trying to lose weight so you don't get bored.

As a coffee lover, it can get boring sometimes. Aside from the green tea, one needs other things you know. These teas come in different flavors (fruity, spicy, herbal) Other than the great flavors, they have other great benefits which i will state below. Some of them are as good or have almost the same qualities as green tea. If you get the right one, trust me, it would make your day and brighten you up. And the aroma is something else OMG!! Totally fills the room.
Some of them look like this in the packs.

  1. Low in calorie. Just add a bit of honey and its yumm!
  2. Aside from the great taste, some actually have medicinal values and improve conditions like cold, nausea, headaches, skin conditions, constipation, vision etc.
  3. They are loaded with great health benefits and antioxidants.
  4. Some of these teas helps to relax the body.
  5. Some of them are cleansing. Great for weight watchers.
  6. Some of them help to 'wake up' the body. Great for breakfast.

Popular varieties: The list is endless. They also come in mixtures or herbs and spices, fruity etc.

  1. Vanilla
  2. Cinnamon
  3. Oolong
  4. Mango
  5. Chamomile
  6. Fennel
  7. Orange
  8. Lavender
  9. Peppermint
  10. Ginger
  11. Nettle
  12. Thyme
  13. Apple
  14. Lemon
  15. Hibiscus (Zobo): Do you know that Zobo is great for the body?

Here are some major brands that have these teas:

  • Lipton
  • Twinings
  • Tetley

I love twinings 'restoring Echinacea and Raspberry', 'mango and cinnamon'. Most of them can be taken anytime of  the day, while some have to be taken at night because they have relaxing qualities e.g: chamomile. Please read the label well before you buy so you don't get stuck with what you don't need or what you are allergic to. Please try some and let me know what you think. Have a blessed week.

Day 15 of the 'shape-up' weight loss challenge.

11:41 am 7 Comments
Good Morning Sweets,
Sorry i posted a bit late today, i had to settle one small bizniz this morning. Lol. I had a very tight weekend and it spilled into my schedule today. Anyways, how are you sweets doing? I am doing great, and my Lord Jesus has been good to me.

This post will be mostly about updates and tips.....Sorry no weight loss story today :(


  1. 2000 squats: Please o, where are the people that said they will do this with me? Did you get to finish? Well I am sure I did 1900 squats, then i lost count somewhere. Hahahah! Oh boyy eehhh!!! My thighs ached for days, in fact it was just yesterday that i stopped feeling the pain. I love the feeling though, and my thighs feel very 'hard'. That's the feeling i was going for. Squats is a very good way of burning fat and toning the lower body. 
  2. In case I didn't mention this earlier, I also want to lose some weight this month, my target is 4 kg,  but if I shed 2 kg i will be glad. You know the more you lose weight, the harder it gets. It took me almost 3 months to go from 88 kg to 84 kg so expect the unexpected. Lol! 
  3. Those of you sweets that are on the 'shape up' challenge please give us update oooooo!!!!. Did you do the 'a-salad-a-day' kini? Lol Hmmmm......I haven't heard from some people oo, please give us a shout lets know you are fine, I don't want to mention names, but I will be tempted to do so very soon. *They know themselves.* Hahahahaha!
  4. How do you feel body-wise, do you feel different? Do your clothes feel lose now? Are people noticing the difference? Whats your eating habit like? Do you still crave? I didn't say you should run and climb scale o, hahahaha! I know some people are checking in secret. hhhmmmm....God is watching u o!

Tips for this week: 

  1. Water, water you cant stop now.
  2. If you haven't been exercising, please start this week, if you add some form of exercise to your routing, the weight will come off faster and your body shapes up and firms up real good.
  3. Balanced diet. Keep maintaining a balanced diet and you are good to go.
  4. Avoid sweets, sodas, ice cream (cold stone lovers), bread, processed rice etc.
  5. Cheat less. Don't make it a priority to cheat, if you don't feel like it, then leave it. 
  6. Sleep more. The more you sleep, the easier for the weight to come off.
  7. Do not starve. The body is a machine that needs fuel to work, when you don't fuel it, its packs up. Gbam!!
  8. Do not skip breakfast. 

Exercises to try:

  1. Swim for 1hrs
  2. 200 squats in 30 mins
  3. Skip for 1hr or 1000 skips
  4. Walk for 30 mins
  5. Jog for 30 mins. (Rest/walk every 10 mins)
  6. Go up and down the stairs for 30 mins

My sweets, in weight loss, its very easy to lose hope and enter into depression. trust me i know that feeling. Its worse when you reach a plateau. I personally don't believe most bad situations are permanent. It will be what YOU make of it. When you keep going at what you want (your goal) you will reach it by God's grace. I reached a plateau more that 3 times in my weight loss journey, but look at me now, i still reached my goal and surpassed it. Who then says you cant do same or better? The power is in your hands sweetie, PUSH! work your body, eat right, stay focused that's all....every other thing follows. Its not all about looking skinny, but feeling better and being better all round.  God bless.
*Don't hesitate to contact me for a personalized meal plan(not free) People are already enjoying theirs*

Friday, 13 June 2014

My Ugu and Okra recipe._Less than 100 calories.

3:01 pm 23 Comments
Hi sweets,
Sorry for being absent, been a bit occupied but i'm here now. So how are you doing? Oya o, June challenge people, where una dey?? I want to briefly share my ugu and okro recipe with you. I think i've done so in the past, but i have modified it to have less calories. Its very filling and highly nutritious.
The finished plate.

Ingredients: (Serves 2 people)
  1. 3 cups of ugu (Fluted pumpkin leaves)_Roughly chopped
  2. 200g of Okro_Halfed
  3. 1 tbsp of chopped pepper
  4. 1/2 onion_chopped.
  5. 1 Tsp of crayfish
  6. Salt and seasoning cube to taste.
The Prepped Ingredients.

Method: The way you make this dish, matters a lot. I will not say much.
  • Add a cooking spoon of water to your pot, toss in the okro and onions and pepper.
  • Add a bit of salt. Please go easy on the salt.
  • Cover the pot and wait for it simmer
  • Immediately it starts simmering, stir the okro and add the ugu leaves.
  • Stir again and add your seasoning cube and crayfish. 
  • Stir one last time and turn of the heat immediately.
  • Serve hot.
I didn't add oil to this because it not necessary, you can if you want. Don't add more than a tbsp though.  This meal as it is, can serve 2 people and is less than 100 calories. You know we want to keep the cals low yet get lots of nutrients. I had this for breakfast today, with 1 boiled egg and a cup of coffee as usual. Hahaha! You can make yours with fish, chicken or beef. You can equally have it with some brown rice. Try it this weekend and let me know how it goes. God bless.