I'm back

Oh boy!!!

Ok! First off I want to apologise for being away for so long. I think it is about three years. I do have a very good and valid explanation: Career change. That is right! I will do another post on that soon. Today I just want to touch base with you all and tell you that I miss you guys but I have been reading your posts for sure.
I want to reinvent myself. For the past three years I have given very little time to myself and I think it is about that it changes. My objectives or those of my blog/site will remain the same: Healthy Eat, Fitness and off course Fashion.
I look forward to reading your comments.
Luv you all.
X

Adding proteins to your salad.

Hi Dolls,
You guys know that when trying to eat healthy or dieting it is important to have protein in our meals.
Now I love salads and they are very low in calorie. Below are some pics of how I add extra protein to my salads. Enjoy!!

Salad with prawns-spinach has some protein too and it is rich in iron.

Salad with half a can of tuna and a handful of chickpeas

Salad with egg whites

Salads with Honey cured chicken slices

NO CARBS DAY

Hello dolls.

Yesterday was my rest day and I ate so much cakes late at night lol.
So today is a no carbohydrate day, not even for breakfast.

Breakfast was a banana smoothie with soy milk.
Lunch is oven cooked chicken with cherry tomatoes and steamed broccoli (see picture below).
For tea, I will have a Tesco low fat Greek yogurt mixed with fruits.
Diner will be soup with mixed vegetables and another piece of chicken. In between these meals, I will have nuts or dates and decaf coffee. Love my coffee. I will also have plenty of water.
Wishing you all a great week.

PS: My workout was 40 mins run, followed by some HIIT training (all first thing in the morning before my breakfast). I love training hard.

Hi Dolls,
Sorry I have been away for a very long time. Been very busy, hope you'll forgive me.
I have not been able to eat healthy meals and workout as much as I wanted to, but I am back to it and will be posting more often.
For breakfast today I had mixed fruits with 3 tablespoons of low fat yogurt.
Lunch was salad.
Diner is quinoa with mixed veggies(see pics below).

Hi Dolls,

Hope you are having a great time. I have been very busy, but below are two food ideas full of protein.

Savoy cabbage with carrot,steak and sweet potatoes (about 300 cals)

Chicken with bell pepper, cherry tomatoes and green beans, all pan grilled (250 cals max)

Have a great week end.

XOXO

Happy New year!!!

Hi dolls!

I know it's been a long time since I blogged. Well, a lot has happened. I moved from London to Manchester, hopefully for a short period of time.
I have been very busy and unable to work out regularly like I used to and I have been eating a lot of processed food. However, I'm now back to my healthy lifestyle and want to share it with you. I will try to post pictures of my meals daily. See below for some ideas. Remember, I eat every 3 hours when my schedule allows me and my foods are high in protein, vegetables, fruits and plenty of water/fruit tea.

Ravita Rye Bread with cottage cheese

6 egg whites with broccoli and beetroot (Breakfast)

 5 egg whites and brussel sprouts(breakfast)

 Grilled chicken breast with spinach and cherry tomatoes(lunch)

 Chicken Breast, green beans and a portion of sweet potatoes (lunch)

Coucous with Savoy cabbage (lunch)
Happy New year again and follow your dreams.

XOXO

The Secret to losing weight...

Hello lovers,

Hope you guys are enjoying the sun and the Olympic Games.

We all want to look like those athletes don’t we? Fit and tone right? Well there is a secret or let say many secrets.

1-      Get your butt off the couch...yeah you heard me. That is the first secret. You will never, ever lose weigh if you are a couch potato. You will only get bigger and fatter. Also walk for short distance. You really don't have to drive everywhere and causing traffic jam and potlution for no good reason.

 2-      Don’t binge eating one day and starve yourself for the next two days...it doesn’t work. In fact don’t starve yourself at all. It will only make you ill. 

3-      Eat healthy food and avoid fast food at all cost. Prepare your food from fresh. Eat a lot of vegetables and fruits. Listen to your body, some food might make you bloated. If there is any, find an alternative. I know that cow milk make me bloated so I drink soya milk, almonds milk or rice milk.

4-      Eat food high in proteins: Fish (my favourite is salmon), lean meat, chicken breast, nuts...etc (use Google to find out more).

5-      Eat often, that’s right, the more you eat the higher your metabolism will increase. The secret here it is in the quantity. Eat small meals every 3 hours.

6-      Avoid eating carbohydrate (Bread etc) after 6pm. I will say to only eat it at breakfast to kick start your day.

7-      Drink plenty of water and other beverage like fruit tea, herbal tea. But avoid fizzy drinks(coca cola and so on)

8-      WORKOUT...and be ACTIVE. If you aim at loosing weigh and being fit and tone, then the proportion should be 70% healthy food and 30% workout.

Hope you enjoy ready...Please comment and subscribed.

XOXO

Bread obsession

Yes that is right! I’m obsessed with bread. I can’t live a week without eating bread. When growing up back in Yaoundé my mum used bring 6 breads(bagettes) from calafatas.

Those breads were meant for breakfast, but my siblings and I will start eating it during the night. Bread was a most in our household. So today I find it hard to stop eating bread or crackers. You probably wonder why I want to stop eating bread. Well, when I eat bread I eat a lot of it.  Can’t control the quantity that I eat and eating too much bread on a regular basic is not good for you especially if like me you are living a healthy life style. Bread is very high in calories because of the carbs it contains.

So far I have managed to go five days without bread. The most difficult days are week-ends; this is probably because there are my cheat days. I’m sure I will quit bread all together, but it is harder than I thought. During the week I get my carbs from oat meal, potatoes, brown pasta, brown rice and from vegetables. I tend to eat a lot of carrots sticks as snack. Below is a picture of what my meals look like.

 

The great thing about living a healthy lifestyle is that you become disciplined. You have too, you need to be health conscious and eat not just to lose some few kilos but to stay young, in good health and beautiful. But remember, you don’t have to be skinny to be fit. Everything is on inside.

We all have obsessions or cravings for something on a regular basic.

What is your obsession? Please do share.

Luv u beautiful boys and girls.

PS: Follow me on Twitter for regular update.

Tips to do to avoid cheating during your diet/healthy eating.

Ok today I want to share with you some tips and things I do to avoid cheating or snacking all day.

1-Always have only healthy food and snack in your fridge and cupboard.

This is very important point. When you have healthy food in your kitchen whenever you feel the urge to snack or cheat your diet you will only have healthy food to eat.

I intend to film a video on what I put in my shopping trolley. It might help someone figure out what to eat or buy.

2-Always prepare your meal in advance for the week or just for three days.

If you are a busy person, it is always a great idea to prepare your meals over the week end and put them in small containers( find them in £1 shops). When you are hungry and you have to cook for another hour, the chance is that you will look for something to eat first before preparing. This is where the point 1 can be helpful. A slice of an apple can hold your stomach.

3- Always leave your bank card, money or wallet at home.

I was sharing this point with one of my friend and she realised that whenever she has money on her she will end up spending on junk food. I leave my house with absolutely nothing, just an ID card or driving license. No money...no bank card. Whenever I have money on me I will end up buying biscuits etc...No ...no... no..

Be careful though because this is what happened to me last week. After work I was so hungry that I decided to pop to Asda and grap something. So I got wholemeal bread and some cashew nuts. I started eating the bread and the nuts when I remembered that I do not have my card with me. I started panicking...lol...Lucky enough I checked my bag and found £2...that was a lucky escape.

So be careful not to do the same mistake.

4-Always have two apples or any fruits in your bag

If I had my apple in my bag I certainly wouldn’t have gone to Asda. Unfortunately that day I ran out of fruits. When you have fruits in your bag...you keep your diet healthy and your calories to the minimum.

5- Always have a small bottle of water with you at all time

Now, most of the time we confuse being thirsty and being hungry, but when you feel hungry you can always feel that gap with water until you can have something healthy. Also water is extremely good for you when you are on a healthy lifestyle journey.

6-Do not wait for your cupboard and fridge to be empty before doing your groceries shopping.  

 I used to do that and it’s very bad habit. Imagine getting home...no meals prepared, no healthy snack...well I always end up eating a whole pack cashew nuts. Cashew nuts are very good for you but in very small amount. So a whole pack will provide me with 2000 cals.

7-Eat five small to medium meals a day

Until you start eating five small meals a day you will not understand what it feel like to have a fast metabolism. I used to have a very slow metabolism. But when I started eating 5 times a day my metabolism went through the roof. I was very hungry after 2-3 hours of eating. Until you try you will not understand. I will feel so hungry that I could eat a house. So having my medium healthy meals ready is very healthy because one thing you want to avoid is missing one meal.
My five small to medium meals are:
-Breakfast
-Brunch
-Lunch
-Tea
-Diner
There are meals and not fruits or actual tea. I prepare small meals containing veggies (20%), carbs (40%)and protein(40%). My carbs are wholegrain pasta or rice or sweet potatoes. For protein I take fish or chicken breast. You have to consider the meal quantity carefully, in time you can find what works for you.

8-Keep active

Yes keep active. I have the habit of cheating my diet on my days off. But when I keep busy by going to the mall or doing some work around the house I thing less about food.

Remember that you diet should fit your lifestyle and if you work 9-5, take your smeals and a couple of apple and a bottle of water with you. No excuse...

Theses are the things that I do and I do hope it will some some people. If you have some tips of your own, please do share by leaving a comment.

Have a great week end..with no sun..lol

xoxo

Knee Pain Workout and Healthy eating cheat day

Hello dolls.

How are you lot doing today??? I'm still recovering from the cold. This post is a combined post.
Three weeks ago I started feeling a pain in my knees and need to slow down on doing things like Step, lunges and running. When you have a pain it can easily affect your motivation, but you need to stay focus. So what I do is a lot of walking either in the gym or outside (regardless of the weather). In the gym I do power walk on elevated treadmills and I burn 200cal more than when I'm running. Amazing isn't it? I do this at 7.5km/hr and elevated to the max and for an hour. Then I do the bike for 15 mins before doing the weights. For the weight I do the usual. I will do another post with more details of my weight workout.
Whenever you have an injury it's important not to let it slow down your motivation. Believe me it did slow me down, but I always managed to workout at least 3 times a weeks. So it's fine.
My last post was about bodyrock.tv website, they have some alternatives for workout when you have knees pain.

Cheat day...when living and healthy diet, well we all do that at some point but you just have to control it. So last week end I had a big cheat day. I will not advice it to anyone who is just starting. But if you exercise regularly then you metabolism is high enough to handle this. Below is what I took (in my defence it was that time of the month when I crave for sweet food and get angry...lol)

I also went to Nandos and had chips and chicken :-). But I'm back on track now.
Hope you enjoy this post and please leave your comments.

xoxo

PS: What is up with this rain??? :-(

Workout from home, Bodyrock.tv review

Hi dolls,

Hope you are all enjoying the jubilee bank holidays. As for me, I'm feeling quite unwell because of the sudden weather change.
Today I want to briefly talk about working out at home. I came across this great website and I will like to share it with you. http://www.bodyrock.tv/ it contains great workouts and equipment for busy people.
The down side here is that I find it hard to navigate, for example when I click on nutrition, it shows articles of workout. I find it a bit all over the place. But that is just my thoughts. But the workouts are great.

Also I find the girl a bit too skinny. I mean, it's great to workout but you need to look healthy and to me she does not. That is to saying, when you use this website use it with care and do not try and be like her. That to me is not healthy. Aim to be healthy not the opposite.

Have fun and stay healthy.

luv u.
xoxo

Supplements and Healthy lifestyle and fitness

When working out and eating healthy it is important to take supplements because one way or other we all miss out on some important vitamins etc. Supplements are also important for muscle restorations.  So below is my list of supplements that I take. 

-Omega 3 Fish Oil

- Calcium +Magnezium+Zing

-Iron tablets

-Multivitamins

I find it very important for me to take calcium because I need it for my bones and muscles. The only time I take cow milk it is in my coffee. Whenever I do oats or have weatabix I use Unsweetened Almonds Milk or Unsweetened Soya Milk.  Almonds milk contains more calcium than cow milk and cow milk give me bloated stomach so I try to take it very little.

When buying supplements always check the labels because it helps you save money and still get the quality. 

 Below is a picture of my supplements. I ran out of multivitamins.

My Workout Part 2

In my previous post I talked about my workout when I started. With time I was able control my breathing and exercise more. But it takes time and it is not adviced to started running hours and hours when you have not been exercising before. And whenever I don't exercised for 1 day or more, I always start slow before increasing the speed and the time.
So my workout after sometime changed to a more challenging and demanding. See below

-Running for an hour
-Cross trainer for 45 mins
-Bike for 15mins
-weight for 15 mins

I did the above workout routine for a long time and for 5 to 7 days a week and I ended up having the overtraining syndrome without even realising it. I personnaly will not advice anyone to workout this much.
After sometime, I become very bored of the workout and I needed to make some changes and I have. If you read my old post, you will see that I have a new workout. I will talk more about it in another post. But I most say that in this workout I do different training each day and I will not get bored easily.

There you have it my lovely people. Please do leave a comment or questions. Have a nice bank holiday.
xoxo

PS: Excused my English...my first language is French. And to French people, please leave comment in French.

My Workout part 1

Hello everyone,

Today is bank holiday and my gym opens at 9am. So I decided to go a bit later.
Now I had people sending me email to find out about my workout. For those you read my old post, I have now changed my workout.
I started working out in 2007-08. And below is what my workout used to be

-Jogging 30mins
-Cross-trainer 20 mins
-Bike 10 mins

As you can see my workout was simple and for just an hour. At the time I was not thinking of eating healthy. It is only with time and research that I started eating healthly and before I knew it my clothes started becoming big and I was running more than I used to. The most important it's to take it as a lifestyle.

Cardio day with HIT(High Intensity Training)

Hello girls!
It's friday yayyy! We love fridays because the week-end is here. But what is up with this April showers?  I don't know about you, but as for me I have enough. I need the sun to be out already...
Today is a HIT(High Intensity Training). As you may know when I started working out back in 2008, I used to do HIT. But since I changed my workout routine two weeks ago, I do less cardio. So I have decided to do HIT because I feel like I need it to burn some stubborn fat. Here is what I'm going to do today.

1 hour run on the treadmill
20 min on a Cross trainer without the hand
45 on crosstrainer with hand

I will do another 30 mins of weight just to work out my back as I have not done that this week.

I know it's sound too much, but it works for me. And I will not to cardio during the week-end.
I will do all of this at a medium intensity level. Nothing crazy.
Please before starting your weight loss journey, check with your doctor to make sure your body can handle all of this. Always do it gradually and at your pace. Don't go running for an hour because CocoNyanga does it. I first started with 15mins, then 30mins, now is an hour.

Right now I'm not feeling to great but I still hope to be able to workout. It was very cold yesterday and I feel like I'm coming down with something. Hopefully, working out will help.


Please leave a comment!

Alright my lovely ladies??

Luv u all!!
PS: I looked up for some workout video on you tube to share with you, but could find one that I like.
oohh! I before I forget, look out for the next post as I have finally scanned one on my old picture from 2007.