Monday Food Menu with Exercise for Weight Loss (NFC weight loss programm)

Loosing weight is a gradual process, it is not something you can achieve in just a little amount of time, but with eating rightly and a good exercise routine, you are just on your way to shedding that extra weight.
 As always, we will start this programme with the basics:

• Do not starve yourself.

Drink water 30 minutes before any meal.

When eating, eat slowly, this way, you eat less because your brain quickly picks up the signal of you being full.

Stay away from soda and other processed drinks, if you have a craving for one, take a glass of water instead.

Snack on fruits with low Glycemic index instead of road side snacks that are not beneficial for your weight loss.

Exercise, does not have to be the rigorous gym sort of exercise or jugging, start with walking maybe 30 minutes, use stairs instead of elevators, go to the park with your kids, just anything that will require you using your physical body.

Breakfast: have a whole grain oat meal for breakfast this morning, we have constantly emphasised the importance of oatmeal for weight loss and it is indeed an ideal breakfast for an effective weight loss, the thing is that, oatmeal keeps you full for a very long time, so you will probably not be hungry till lunch time. Do not take your oat meal with sugar but a little bit of honey, also you can have it with any fruit of your choice.
 
Exercise for Morning and Night: Take a walk or jug for an hour, skip 100 times, 50 squats and 40 jumping jacks, you can go two rounds for this. Make sure you find every opportunity to use your physical body, like taking the stairs instead of the elevator, dancing, taking your kids out to the park etc.

Lunch: A smoothie with a cup of low-fat milk, a medium banana and 1/2 cup of chopped spinach provides drinkable lunch. You can add other fruits, berries or leafy greens to the smoothie to make it your own. Adding greens to your smoothies makes them more satisfying and helps hold you over until dinner.

Photo Credit:vegan mischief
 Dinner: Have a Vegan sandwich this evening, what we mean by Vegan sandwich is the wheat bread, eaten with mixed vegetables. Ingredients includes 4 slice of wheat bread, lettuce, cabbage, tomatoes, cucumber and carrots. Directions, you will simply dice your vegetable into tiny bits, put a salad dressing of your choice (note: salad dressing for vegetarians or vegans) to mix them together, and then take two slice of bread, and spread your vegetables inside.
So that is it for today, see you tomorrow for another great weight loss tips.

Vegetable Potatoes

WE love it when we come across potato recipes. Potatoes, just like spaghetti, is that food that you can play with to come up with innovative recipes that we just love. One of my favourite potato recipe is the potato soup.

Emex has come up with a cool potato recipe that we will just love to try out, we love the look for sure, and we are also very sure that the meal will taste super great.

Here is how Emex made his Vegetable potatoes.

Ingredients 

‎

‎Veggies

3eggs (all yolks)‎

Onions

Seasoning

3big Irish potatoes

Pinch of salt. 

Directions 

‎

Dice potatoes and boil. 

Pour in 1tbs coconut oil‎. 

Stir potatoes in the  oil. turn out, add eggs and all other ingredients into the hot skillet and stir till eggs are done then turn the heat off. 

Add cinnamon . 

Serve with cabbages on the side. 

‎

 Food Recipe submitted by ‎Emex

Prawns Chinese Sauce

 

It looks like you can taste this meal just by looking at the picture, it is that  meal that makes your mouth waters profusely.

We are really loving how Temitope made this meal, from the skillful slicing of the vegetables to the arrangement of the meal, this truly is a masterpiece.

The look truly fit the name of the recipe, that is the Prawn Chinese Sauce, just like other Chinese sauce recipes, the prawn Chinese sauce recipe looks tasty and colourful. Our subscribers have submitted a lot of sauce recipes, and this right here is another great addition to our existing recipes.

One word for the look and what we know the taste will be like 'heavenly'.

The way this meal is dished almost feel like it was not meant to be eaten. So want to learn  how to make this amazing dish?, here is how Temitope did it:

Ingredients:
‎

Spring Onions
3 Green bell pepper
3 Red bell pepper (tatashe)
3 Carrot Sticks
1 medium onion bulb
Jumbo Prawns
Garlic & Ginger
Ground White Pepper
Vegetable Oil
Soy Sauce
Oyster Sauce
Sesame Oil
Thyme & Curry
Seasoning Cube & Salt
Corn flour

Directions 

‎

• Wash all veggies thoroughly

• Peel and grate garlic and ginger

‎

• Scrap carrot and cut up into strips

‎

• Remove seeds from green & red bell pepper then cut into strips

‎

• Chop onions and cut spring onoins in a slant form.

‎

• Season jumbo prawns with stock cube and boil for a minute or two. (Do not over cook)‎

 

• Put pan on fire, add a bit of vegetable oil. When hot, add your grated garlic, ginger and chopped onions...stir

‎

• After 30 seconds, add your prawns, stir

‎

• Next add seasoning cubes, soy sauce, oyster sauce and stir.

‎

• Next is your veggies...your carrot goes in 1st because it is tougher. After a minute or two add your green, red bell pepper & spring onions. Stir.

‎

• After a minute, add sesame oil. Stir and taste...Add a pinch of salt if required. Leave to simmer.

 

 

• Then mix a bit of corn flour in a bowl with water...then pour into your pan, stir. This is to thicken the sauce. 

• Leave  for another 2 minutes and your prawns in chinese sauce is ready.‎

Recipe submitted by ‎Temitope Ojeifo‎

‎

Thursday Food Menu with Excercise for weight Loss (NFC weight loss programme)

One of the key things to loosing weight is to most times change your diet entirely, however, the reason why we still give you most of the meal that we believe you are used to is that we want to gradually help you change your diet in such a way that is not too imposing and also in a way that your taste bud will get easily accustomed  to the new diet we are trying to attain.
As always, we will start this programme with the basics:

• Do not starve yourself.

Drink water 30 minutes before any meal.

When eating, eat slowly, this way, you eat less because your brain quickly picks up the signal of you being full.

Stay away from soda and other processed drinks, if you have a craving for one, take a glass of water instead.

Snack on fruits with low Glycemic index instead of road side snacks that are not beneficial for your weight loss.

Exercise, does not have to be the rigorous gym sort of exercise or jugging, start with walking maybe 30 minutes, use stairs instead of elevators, go to the park with your kids, just anything that will require you using your physical body,

Photo Credit:vegan mischief
Breakfast: Have a Vegan sandwich this morning, what we mean by Vegan sandwich is the wheat bread, eaten with mixed vegetables. Ingredients includes 4 slice of wheat bread, lettuce, cabbage, tomatoes, cucumber and carrots. Directions, you will simply dice your vegetable into tiny bits, put a salad dressing of your choice (note: salad dressing for vegetarians or vegans) to mix them together, and then take two slice of bread, and spread your vegetables inside.

Exercise for Morning and Night: Take a walk or jug for an hour, skip 100 times, 50 squats and 40 jumping jacks, you can go two rounds for this. Make sure you find every opportunity to use your physical body, like taking the stairs instead of the elevator, dancing, taking your kids out to the park etc



Lunch: Have a tasty jollof spaghetti for lunch today, the vegetables should be added after you have finished cooking the spaghetti

Dinner: Having a lot of vegetables and fruits in your diet is just one of the key to a healthy lifestyle and weight loss, so in everything that you eat, if you are able to make sure vegetables are involved (mostly raw or not cooked for more than 5 minutes) then you are on the right tract. Remember that your dinner should always be light, so for today, you can have the mixed vegetable soup submitted by Bilkisu, Sausage should be taken out of the ingredients though.

Fried Spaghetti

Their are at least a zillion spaghetti recipes out their, and just when you think you have seen it all, a new one just seem to pop up from nowhere and you can not be just amazed by the innovation people do to spice up their spaghetti. Spaghetti is indeed a flexible meal that you can try out anything you wish with, from jollof spaghetti to sausage spaghetti, the list is just endless or it seem to be.
Itohan is here to show us just another spaghetti recipe and here is how she did it, enjoy.

Ingredients 

‎

Spaghetti 

Curry

Carrot

Spring onion ‎

Green pepper

Green Beans 

Peas

Stock cube

Salt to taste

Direction ‎

‎

Perboil spaghetti with salt and curry and set aside in a sieve

 Then cut your carrots to cubes, spring onion green pepper, green beans and peas 

Put half or one cookin spoon of oil on fire then when it's hot put the carrots and remaining ingredients into it to fry a little bit then add curry salt and stock cube to taste and pepper 

‎

After that add the parboiled spaghetti mix together and that's‎ all‎

Food Recipe submitted By Itohan‎

Wednesday Food Menu with Excercise for weight Loss (NFC weight loss programme)

As always we will begin with important things you must take seriously:

Do not starve yourself.

Drink water 30 minutes before any meal.

When eating, eat slowly, this way, you eat less because your brain quickly picks up the signal of you being full.

Stay away from soda and other processed drinks, if you have a craving for one, take a glass of water instead.

Snack on fruits with low Glycemic index instead of road side snacks that are not beneficial for your weight loss.

Exercise, does not have to be the rigorous gym sort of exercise or jugging, start with walking maybe 30 minutes, use stairs instead of elevators, go to the park with your kids, just anything that will require you using your physical body

Breakfast: Have yourself a oatmeal this morning, this meal will help you to feel full until lunch time.

Exercise for Morning and Night: Take a walk or jug for an hour, skip 100 times, 50 squats and 40 jumping jacks, you can go two rounds for this. Make sure you find every opportunity to use your physical body, like taking the stairs instead of the elevator, dancing, taking your kids out to the park etc

 Lunch: take eba/wheat with mixed vegetable sauce this afternoon, one cool thing about the sauce is that it involves the use of different type of vegetables and it is also made with a little amount of oil.

Dinner Take white rice/spaghetti with chicken sauce for dinner, Recipe submitted by Mz Lurichie is good for dinner today, be sure to not overcook the vegetables.

Garri and Mixed Vegetable Sauce.

 We love the look of this meal. It is not a common phenomenon to add a vegetable like carrot to the normal Nigerian sauce that would be used to eat swallows, but Nifemi came up with this and we can not wait to try it out. The sauce looks yummy and the texture also looks so great.

Another key element of this sauce is not only that it will taste good, but that it is a healthy sauce as it gives us an avenue to use vegetables like spinach, carrot and bell pepper, all which has been found to be beneficial to the human health. Here is how Nifemi made here vegetable sauce.

Ingredients.

Spinach

Carrots

Bell pepper

Chilli

Onions

Smoked mackerel

Palm oil

Stock cubes 

Salt.

Directions 

‎

Wash and chop the spinach, carrot, bell pepper, chilli and onions‎. 

Pour 1 spoon of palm oil in a dry pot, when hot, pour all chopped vegetables in it, add stock cube and salt to taste. 

Allow to cook for 5mins, then add already washed and pieced mackerel.

Allow to simmer for 3 mins, and it's ready.  

For the garri, boil water, then add garri flour to it till u get your desired texture, then stir and it's ready.

Note, this vegetable sauce can be served with rice, yam, semovita, pounded yam etc.

Recipe submitted by Nifemi.‎

‎