Showing posts with label healthy habits. Show all posts
Showing posts with label healthy habits. Show all posts

Wednesday, 22 July 2015

My fave Post Workout Meals

Just a quick post on my post workout meals. I am one of those people who believe that you should not work out in the mornings on a total empty stomach, and I always advise my clients to have something healthy like a banana or apple some 30 minutes before a morning workout. But what about AFTER the workout?

I feel what to eat after a workout depends on a number of factors: the time of day, your activity level, and the type of workout. But I will write based on my own personal preferences and what has worked for me over time.

Morning workouts: Whenever I work out in the mornings, I immediately drink a glass of water (of course haha) and then I fix myself either oatmeal with honey or sometimes with milk and a bit of sugar.
On other occasions I eat a healthy cereal with milk, my favourite being Kellogg's Fruit N Fibre cereal.
Other times, it's wholemeal or wheat bread and eggs, and I could have some 0% fat Greek yoghurt with granola whenever I can find healthy yoghurt.
I find that these meals are packed with enough healthy calories and fats to sustain me for a few hours, till it is time for lunch.

Evening workouts: Well for me, my evening workouts are actually night workouts, and I do them last thing before bed. But for those who have their workouts relatively earlier in the evening, I would advise a Ceasar salad for dinner, with maybe some croutons or nuts if really hungry. Other great options are chicken, fish pepper soup, or a small portion of beans with little oil.
In general, for those with very active lifestyles, or who do intense workouts, lunch could be made to be a little heavy and then it is always best to have little healthy snacks in between meals.


What do you like to eat pre and post workout?

Saturday, 27 June 2015

Detox teas- my thoughts

Hi all,

So have you ever tried fat-burning teas or detox teas? I don’t mean those harsh ones that claim to burn off 20kg in one month though! I mean more realistic teas that claim to assist you with losing weight in collaboration with a healthy eating plan and exercise?

Well I tried one of such teas some months ago and I thought I should share my thoughts on it. I will also put a little note on other natural herbal teas that I recommend for detoxing.

About Nudey Tea: The tea comes in day time and night time tea bags. There are 14-day plans and 28-day plans. Also you are advised to drink the tea in collaboration with a healthy lifestyle.
Day time tea
Packaging was OK; I ordered the 28-day pack while in the UK. It arrived promptly and it comes in branded paper bags with instructions behind.

Price: 32 pounds for both packs.

How I used the teas: I used the daytime tea in a mug first thing in the morning and the night time one every other day, last thing at night before going to bed. Well, I normally try to eat healthy as much as I can, though I still struggle lol. I also tried to work out though around that period it was not so often.
Night time detox- my fave!

My observations: I found that I did not notice any weight loss of any sort. From the contents of the tea bags, the herbs used are mainly detox-oriented, and I noticed clearer skin, and my energy level increased as well. The last point directly affects weight loss because then you have more energy to do more work outs or more routines. I honestly believe that the only safe, sensible and lasting way to lose weight is by healthy eating and exercise. I noticed that most “wonder” weight loss programs and products- shakes, coffee, pills- still require the user to eat healthy, stay off carbs and all, which is actually what makes the weight fall off at the end of the day.
Bed time detox
Taste: The daytime tea does have a herbal taste, though not overpowering at all. The night time tea in my opinion is amaze-balls. It has this vanilla fragrance and taste with the herbal undertone to it. I always looked forward to trying it. Whatever you do, if you are picky with tastes, never drink a herbal tea when it is cold unless you don’t mind! You may find it really weird to drink.

In summary: I think if you are looking for a tea to help you lose weight, in as much as I do not recommend or advice “wonder weight-loss products”, Nudey Tea is not the tea for that. If you already eat healthy and work out, or are doing all that to lose weight, then there is no harm at all in using this tea or a similar one. In fact to a small extent, it should help you achieve your goals faster.
Day time detox
As a detox however and an energy booster, this tea is very good. Dandelion tea, fennel tea, nettle tea (components of Nudeytea) are GREAT for detoxing and also for clearing up the skin!

Other natural herbal teas that are great for you: Green tea, nettle, dandelion, fennel, chai tea. These teas are great for the digestive system, and for the skin as well. I particularly adore the taste of chai tea. Try to cultivate the habit of having a cup of herbal tea every day or night and over time your body and skin would thank you for this new habit!

Do you drink herbal teas? Got any recommendations?

Wednesday, 18 March 2015

Foodie Crush: Sharon Pearl


Today's feature post is very different and exciting- I haven't ever featured a Foodie Crush on the blog after all, and this chick is so inspiring! I found her on Instagram and have been hooked on her account ever since.
It's really just the combo of her great food shots, the variety of ingredients she uses, and most importantly the healthy-eating factor. Yeah Sharon is a serious member of the fitfam community, and if you are looking for more exciting ways to whip up healthy dishes then you want to check out her Instagram account.

Anyway I decided to feature her right here and also showcase a few of her recipes. Enjoy!

Please introduce yourself? What do you do?
"My name is Sharon Pearl and I am self employed".

What inspires you to create these dishes?
"Well for me the inspiration comes from everything, the food I eat, colours, food shows, my imagination and of course my inquisitive nature. I can think of a particular food and try to recreate new foods from it.. Am not one to really follow rules. (Laughs)"
 Plantain salad
Ingredients: Salad veggies of your choice e.g lettuce, tomatoes, cabbage, cucumber etc,
Method: Throw in some fried plantain, boiled eggs and even avocado and add your favourite salad dressing.

How do you manage to mix up healthy eating with tasty dishes?
"I like to think that Healthy Eating is quite simple for instance, vegetable soup is very nutritious however , I think what matters is the method of preparing. the veggies are often over cooked and loose a large amount of nutrients in the process. Healthy Eating is about what to combine to get the best nutrition."
 Stirfry vegetables with chicken wings
Ingredients: Carrots, tomatoes, green beans and/or asparagus and/or spring onions, peppers etc. and chicken wings
Method: Chop and team vegetables and set aside. Add veggies to a pan of 2 tablespoons of olive oil, season as desired, add the boiled and seasoned chicken wings and serve.

What advice do you have for those in say, Naija who find it difficult to buy certain foods and ingredients?
"I think it all depends on the individual, their amount of income (If they are on a tight budget or have enough to spend) and their willingness to try out new foods. I have heard you can buy things like asparagus and broccoli in Shop Rite, Park n Shops, Fig store in Lekki and similar shops.  Lagos is so cosmopolitan that I think sourcing for healthy options or ingredients are not that hard. One just has to look in the right places."
 Green smoothie
Ingredients: Coconut water, spinach, 2 mangoes, 1 avocado, half a lemon
Method: Blend them all up and chill if preferred.

When you are not cooking, what do you do as a hobby?
 "Besides cooking, I love reading, travelling exploring new things, culture and people.  For me it is the most exciting form of self development. I am a very curious person,  I always want to learn and know more things about various topics".
 Plantain pancakes (topped in fried egg whites)
Ingredients: 2 ripe plantains, 1 teaspoon of baking powder, 2 eggs, 1 cup pf oats, 1/4 flour, 1 teaspoon of vanilla, 3 teaspoons of coconut oil, 1/2 cup of almond milk, 1/2 teaspoon of salt.
Method: Peel plantains, chop into cubes, put all above ingredients into a blender. If it's too thick, add some water. Cook in drops of oil  of your choice. Garnish and enjoy.

What advice do you have for those who want to begin eating healthy but have no idea where to start?
 "The first thing I will say is READ HEALTH RELATED BOOKS... I think back in Nigeria we love food so much and don't seem to know about the consumption of the right foods. Back in Nigeria, the education system does not really offer much except you are in the science field ( biology, dietetics and the rest). The whole concept of healthy eating is relatively new in Nigeria so I can understand why it might be hard for some people. A lot of the Information I know is accumulated knowledge over the years. 

After reading, try out new foods especially the ones with good nutritional value. Explore with food. There is no restriction with food".
 Yam porridge with mushroom sauce topped with chives
Method: Make yam porridge as normal. For the mushroom sauce, cut onions, ginger, garlic and mushrooms and set aside. Saute the onions, then add the ingredients and cook. Mix with yam porridge or serve seperately and top with chives.

"Follow people who have the knowledge and share recipes, try them out. put your own modifications to your liking. 

Be consistent, healthy eating is just the start of rediscovering a whole new life.. you will be begin to look, feel different as you continue to improve".
 Stirfry Beans
Ingredients: Beans, 2 tablespoons of coconut oil, , 2 tablespoons of palm oil, vegetables of your choice, shredded turkey.
Method: Boil beans, make stirfry, using ingredients except for palm oil. (Fry them all up). Add beans and all palm oil, then season.

Home made protein bars
Ingredients: 2 cups of oatmeal flour, 1 cup of protein powder, 1 cup of peanuts, 1 cup of pumpkin seeds, a handful of raisins, 1/2 a cup of honey, 1/2 a cup of coconut oil (you can add more sweetening ingredients).
Method: Mix up all the ingredients and then transfer into your preferred mould, store overnight in the fridge. Cut to desired shape.

I actually selected these recipes out of her large inventory of yummy recipes because I wanted you to see recipes for breakfast, lunch/dinner, a smoothie, her protein bars, and I also tried to choose recipes with ingredients that are readily available and/or affordable here in Nigeria. I really think eating healthy takes a lot of work and determination, but we can definitely make efforts to make our meals tasty and exciting in addition to being healthy.

So what do you think? Which recipe would you like to try?

For more exciting and healthy recipes, visit Sharon's Instagram page: @naturaljunkie

Wednesday, 18 February 2015

Shop affordable and rare health and beauty products here!

Hi guys!
I hope the week is going OK for you. So this post is about health and beauty products. I have always been passionate about eating healthy and looking good and I noticed that there are so many health and beauty products out there that are either very rare to find in Lagos, or are outright super-expensive. I know things are improving, but we still have a long way to go as regards making these products accessible and affordable for customers.

This is why Fola's Oasis in collaboration with Renew 360 (a weight management and meal planning consultancy) is giving you the opportunity to purchase some of the bestselling health and beauty products, at affordable prices. You only need to head over to the "Shop" tab on top of this page and see for yourself.

 Diana Stalder Glutathione Soap, Kojie San Soap, Maximum Strength Glutathione Soap are some of the soaps in stock, and you wouldn't believe the prices! Other soaps in stock are Likas Papaya Soap (I use this) and Simple Moisturizing Face Wash. These soaps are a safe way to brighten up the skin and remove that pesky tan caused by this Naija sun!
They have dandelion tea which is great for clear and smooth skin as it cleanses the liver, and also Fry Light oil that's incredibly low in calories. So if you are watching your weight, or need a detox, or you have decided to eat healthier this year, you will definitely find something for you.
They stock products like sunflower seeds, pumpkin seeds, healthy snack bars and stevia-which I have tried and is a fantastic alternative to sugar, to be used for tea or coffee.

How to order:
1. Click on the "Shop" tab on this page or click here
2. Decide on what item(s) you require
3. Email stating the item(s) required and the quantity
4. You will be contacted shortly, and you can decide when you wish to pick up the item(s).

*Items are available for pick up only, however, special arrangements like meet-ups or deliveries can be made*


*Renew 360 ( is a weight management consultancy, based in Lagos*

Monday, 24 November 2014

Guilty pleasures, healthy meals and the gym life

I have been quite sparse with my posting lately haven't I? Well that's because I have been reasonably occupied with stuff here and there and then I decided to take some time off to spend time with family and friends as well. So I have been busy trying out new experiences, visiting new places, and trying out new meals as well! I am such a foodie and I think I may have gained about 2 kg in the month of October! So I have started my workouts again and this time I decided to take advantage of the relatively cheaper gym subscription fees here in the UK.

Guilty pleasures
 But back to food, my sis took me out for lunch after church one Sunday to Giraffe, and we had a beautiful mocktail called "strawberry smash" that I loved so much, I think I would call it my second favourite cocktail/mocktail after the mojito! I think it's the mint and lemon in it that just does it for me. If you haven't tried this before, trust me you want to!
 So this was one of my guilty pleasures-nachos. Well I couldn't finish all that of course haha!
It was my sister's birthday and we had cake and sparkling white wine. Do you see where I am going with all this? It has not been easy trying to eat healthy, what with my sister's husband always trying to get me to try new goodies and just spoiling me with treats, like mince pies, fish and chips, courvoisier chocolates etc. #lesigh.
 He really loves cooking and we would walk round the shop and pick up things like oxtails, lamb and stuff and I would be thinking, "Gosh Fola all this is gonna make it more difficult for you to stay in shape whilst you are here!".
So I have been trying hard to curb the fatty and unhealthy foods and eat in moderation, trying to stay in shape and work out, eating plenty fruits and veggies etc. But really, why do the unhealthy foods taste so great and the good, healthy ones, not sooooo great? It's just not fair!
 Anyway, I discovered bubble tea about 2 weeks ago. It's basically like a smoothie and the "bubble" part is actually flavoured jelly-like bubbles that you crush in your mouth-you can see the bubbles in the green smoothie on the right. If you ever see Chaboba anywhere please go right in and get yourself a cup of this-it's too real! My cuz had the green apple with honeydew bubbles. As for me, in my quest for the healthy option, I had green tea, red guava with strawberry bubbles. Didn't taste great at all compared to my cuz's choice! I think I will leave my healthy teas for when I am home.

Healthy meal discoveries
I  discovered some new meal combos and foods that are not just healthy but also very tasty-just be moderate with your portions! For example, I have tried scrambled eggs with tomatoes, alongside low-calorie rice cakes. I usually have some fruit by the side.
I have also been LOVING granola and no-fat Greek yoghurt (not the sugar and preservative-dosed ones). I am so obsessed with this. It is so high in fibre, nutritious, healthy as heck, and tastes glorious! I just hope granola and active yoghurt is something I can readily find in Lagos.
A few times, I ate yoghurt with my fruit. If you haven't tried it, please do-it's awesome.

I have been sticking to things like basmati rice, fruits, veggies and healthier options as well.

Sudden Gym Rat
So I don't know if any of my Nigerian readers know how much cheaper it is to be a gym member in other countries compared to Nigeria? I mean I can't even afford a gym membership on my own because it is really highly priced in Naija, but in the UK for example, you can do a 4-month membership for just a 100 pounds or whereabouts. I was excited about being able to go to the gym whilst in this country so what I did was to book a couple of gym sessions and exercises classes such as spinning, strength training, step exercises, aqua-aerobics etc. I am really looking forward to seeing results in a month or so!
 Let's see if I can achieve a more toned body and also get rid of that lower belly pooch!


Thursday, 9 October 2014

Customized meal plan winner: Oluwatosin!
This is just a quick post on the outcome of the latest giveaway sponsored by Nemi of and hosted on Fola's Oasis. (Click here for the actual post). On that post, Nemi shared a delicious and incredibly simple Nigerian recipe for those on a diet. She also shared a sample weekly meal plan you can easily follow. But the actual fun part was the giveaway part-where a lucky reader would get the chance to relate with Nemi, and she would help them design a customized meal plan, based on their goals, challenges, personal tastes, availability of food items and lifestyle. 

Well....we now have a winner and she is.....OLUWATOSIN!

Hopefully I would be able to feature her on the blog sometime, showing her results and weight loss experience.

Keep getting fit and eating right!


Monday, 6 October 2014

Randomness: Health rant-and other random stuff

Hmm I have been writing some very random posts lately. Well this one is more of a health rant/health tips and random stuff I wanted to share.

Acne Fighting Antibiotics: OK so some of you may already know I have acne-prone skin (sad-face). Those of y'all reading this and have the same issue know how annoying it is. Well I never ever thought I would need to take any pills to clear my acne-and in fact, my discovery was completely accidental. The truth is that, for most people-particularly those in this part of the world- we don't see the need to go to dermatologists when we have skin issues. But from my research, many dermatologists actually prescribe medicines to clear the bacteria that cause the acne from inside, in addition to topical creams.
Anyway I had a mild blood infection some months ago (more gist on that below). The doctor prescribed antibiotics called Erythromycin. I finished the dose and got well. But then I noticed that ALL the acne on my face disappeared. I initially thought it was the Clinique Dark Spot Corrector I was using (which is a good product by the way) that was responsible for this, but later I just felt it had to be something else. I thought of the Erythromycin, and then did some research only to find out that that antibiotic was widely used for clearing acne.  Many dermatologists prescribe it in addition to the topical cream. Then I remembered a certain blogger who posted a Youtube video about how she had acne and her doctor prescribed the same thing. 
At this point I knew I had to do everything to keep the acne at bay, so I bought myself an anti-bacterial facial wash. I use this just twice a week. It's the Sebamed Anti-bacterial Cleansing Foam. You use it and leave it on for 5 minutes and the rinse off, and I totally recommend it.
Very important!!!!!: Please do not do self-medication and go to the pharmacist to buy Erythromycin. This is why:
1. Over time, the body develops resistance to antibiotics. Blood tests will determine the right one for you. So you still need to do a blood test and talk to a doctor before you use these kinds of medication.
2. I am not a doctor, so this post is just to point you in the right direction-a medical professional.

Moral of the story: If you have persistent acne after trying everything else, talk to your doctor about it and if he feels your acne is an irrelevant issue-tell him you would like to do a blood test and that you want medication for acne-causing bacteria. Otherwise, go to a dermatologist who would definitely know what to do.

Typhoid Rant: For many years, whenever I am ill, the doctor would ask me to do a blood test and it always came up with malaria and typhoid. Now the weird thing is that there was always typhoid in there. There was a year when I was diagnosed with typhoid about 4 times. I had no clue what was wrong. I watch where I eat, watch what kind of water I drink, I wash my hands and have always had a sanitizer in my bag, years before the Ebola issue. Recently I decided to change hospitals. At the new one, the doctor told me that many patients are wrongly diagnosed with typhoid majorly because doctors are lazy and that many bacteria mimic the typhoid bacteria. He said in cases of consistent "typhoid", it's usually advised to do what is called a blood culture test. The blood culture test takes about 5 days, and will show what infection you EXACTLY have, if any. It will also indicate the antibiotics that the bacteria has grown resistant to, as well as the ones the bacteria is sensitive to. This is what will guide the doctor in his prescription. 
Well, I did the blood culture test and I found out that all this while I did not have typhoid. I had been wrongly diagnosed for years. In fact the blood infection I had was caused by a bacteria that is commonly found on the skin and isn't harmful until when it gets into the blood by whatever means and you start feeling ill when your immunity is too low to fight it. So my doctor gave me Erythromycin to use for 5 days and I felt better very quickly.

Moral of the story: Be careful with the hospitals you go to. If you have recurrent issues like I did with typhoid, and you have done everything to prevent a recurrence and you are still diagnosed with that same issue, go see another doctor for a second opinion.

I feel like this post is so not Fola's Oasis-ish, ("typhoid rant" loooool) but I really felt I should share, because I take health matters very seriously. So how have you been spending the long holidays?! October 1st, and then the 4-day weekend! I have been "turning up" and making new friends actually. I wish I had taken pics, but since it's still on, I will start taking pics and do a post soon-just so you can know what fun places to go in Lagos. I missed the Taste Off food exhibition at Freedom Park, Bovi Man On Fire, and the fashion event on Sunday-but I had a good time at Shaunz Bar with friends, laughing at the hilarous karaoke-peeps and sipping on a banana smoothie (which sucked by the way), and thinking if I were to do karaoke I would definitely go for rap, then moving to Escape, splitting to Spice Route and heading back to Escape. Now Escape is just over-hyped in my opinion. It was packed FULL. For tables that go for a  1000 pounds, I expect more table space, and a better DJ. But that's just my opinion. I also kept thinking that a club would have been a PERFECT place to catch Ebola, when the crisis was still on. I mean, all that shuffling and dancing. I was dancing and a girl walked past me, she was sweating, and had on a bare-backed dress. So she brushed my arm with her back, and it felt like I literally helped her wipe off all her sweat with my arm. And I was like, wow. Lol. On Saturday I went for a pool party at The Blowfish which was fun, and ended up at a friend's place where we had more fun and great conversation by the poolside.

Turn-up mode. My cuz gave me that interesting necklace. She knows I love unique jewelry!
I wish I could say I took this pic, or was there, but I wasn't sadly. This was Sunday on my friend's way to the Ilashe beach and he sent it to me. I always love a beautiful view of the sky at sunset, any day.
 Lynxxx! *drooling* And Blink. Check out Blink's funny video here (Lynxxx and Nedu were in it).

"Wanmata"-by Blink
Or click here

And more beautiful sunset pics...

What did you do this holidays and what do you have planned?


Wednesday, 24 September 2014

Weight loss-friendly Nigerian recipe-plus free easy-to-follow meal plan!

Hi guys!
I am so excited about this post because I have a guest blogger right here, someone who has become my friend, and someone whose fitness tips and healthy recipes always inspire me! Her name is Nemi (once featured under a Style Crush post here), and she was kind enough to stop by Fola's Oasis again to share two things: 1. A simple, quick-to-make Nigerian recipe for weight loss, and 2. A sample weekly meal plan for those on a diet. So here goes!

"My not so little baby brother came to visit this summer, he realized after stepping on the scale that he had gained over 10kgs in the last 6months (university stress) and asked me to help him shed some weight. He stayed with us (husband and me) for a month and after 3 weeks on a program I put him on he lost 8kg! I was shocked and was not expecting this result as there was no exercising involved or dieting, in fact his staple meal was fried rice and chicken! We just identified the foods his body responded well to and fed him. The best part of the story is that not only has he sustained the weight loss, but he has carried on losing weight since.

Many people try different diet programs and fail because they try generic fad diets that their bodies don’t respond to or can’t sustain. Most people that have lost a substantial amount of weight have identified the foods that their body responds to. I believe tailoring a diet to your individual needs is a key to successful weight loss. Another key to sustainable weight loss is tweaking your favourite meals and making them healthier so you are still satisfied, you enjoy your food and you don’t feel deprived.
(One reader will receive a free evaluation and a customized weight loss meal plan based their body type, likes and physical goals more details later in the article).

Rice and Stew is a staple Nigerian meal and tweaking the stew recipe can make a huge difference on your waistline. This Chicken stew is a healthier and tasty alternative to the typical Nigerian stew. It is also very easy to prepare and can be ready in less than 20mins-yes 20mins.

Here are the ingredients you will need
2 Chicken breast or any meat you have
1 Onion- chopped
1 can of Chopped tomatoes or 5 large tomatoes- cubed
1 tablespoon of Tomato puree
2 Scotch bonnet (habanero)
1 Red Bell Pepper (Tatashe)
1 tablespoon of vegetable oil
I clove of garlic (optional)
Curry and Thyme
2 stock cubes
Salt to taste


        Chop bell peppers and onions into cubes
        Finely chop 2 Habanero peppers

        Then using a different chopping board cut the chicken breast into bite sized chunks
        Heat up the vegetable oil in a large pan (you need as little oil as possible-just enough to stop the chicken from sticking to the pan)

        When the pan gets hot, fry the chicken for 3 minutes

        Then add the peppers, onions and garlic and continue to cook till the chicken is golden brown

        Then add the scotch bonnet, curry, thyme and stock cubes

        Then add the tomato puree and dry fry 
        After 1 minute of stirring,  add the can of chopped tomatoes and salt to taste, then simmer on medium heat for 10 minutes or  till the tomatoes are cooked.

        Serve on white or brown rice

Bon Appetito!


For someone who has unintentionally done loads of research on the best and most efficient ways to lose weight and stay fit, I find Nemi's recipe to be on point. As long as you use a little oil you would be fine. Also, you can even try basmati or ofada rice which are healthier options. As for the sample meal plan, I just love how it has in-between snacks and is healthy in terms of nutrients. I learnt the hard way that starving yourself or doing the no-carbs-at-all diet is a no-no. Nemi's meal plan works because it takes advantage of quantity/portions, quality, timing, availability of food items, personal tastes and personal goals. Thankfully, she is willing to give out a customized meal plan to a lucky Fola's Oasis reader! She would ask you relevant questions, and design a meal plan that would be useful to you, and you can also work with her so she designs something you would be able to stick to.

Giveaway Rules:
We made it simple: 1. Follow Fola's Oasis and Anemistyle on Facebook and Instagram! If you do not have an instagram page, you can still enter. 2. Write a comment below stating your Facebook name and Instagram name.
Fola's Oasis Facebook page: Click here
Anemistyle's Facebook page: Click here
Fola's Oasis Instagram page: Click here
Anemistyle's Instagram page: Click here

I hope you enjoyed this post and learned something from Nemi's recipe and meal plan. Don't forget to download the link and/or share with a friend who may need it -you can follow the meal plan for just 3 weeks and see results.Also check out Nemi's blog- for great healthy recipes and other cool stuff!