food is all about choice

Thursday, December 13, 2012

Nigerian Recipes for Christmas

We always run to rice dishes for our Christmas meals but fufu recipes are popular too. Just make sure there are enough meat and fish in the soups to make them extra special for this special time of the year.
bowl of white rice
Nigerian White Rice

With white rice and stew, your family and guests will thank you for going the extra mile to prepare something special for them. Cook the rice plain and serve with Beef & Chicken Stew or Vegetable Sauce and include Pepper Soup for extra effects. Popular side dishes are: Fried Plantain, Peppered Gizzards or Nigerian Moi Moi.
Nigerian Jollof Ricenigerian jollof rice

Jollof Rice is also served during the festive season, sometime between Christmas and New Year. It is also perfect for if you will be having a party during the festive season. Cook with Grilled Chicken and serve with: Nigerian Salad, Nigerian Moi Moi, Peppered Gizzards etc.
Nigerian Fried Ricenigerian fried rice

Another festive season favourite. Serve with all the side dishes mentioned under Jollof Rice.
Roasted Whole Chickenroasted whole chicken image

The No. 1 meal of the season. :)
Egusi Soupegusi soup

Egusi Soup is a very popular Nigerian Soup so if you decide to serve a fufu meal, ensure that Egusi Soup is beside it.
bitterleaf soup
Bitterleaf Soup

Serve this soup to an Igbo man on a special day and he will thank you for that.
Baked Yam and Cheesebaked yam and cheese

A balanced diet and perfect for a special occasion.

Thursday, August 04, 2011

How to Watch Your Waistline

The National Heart Lung and Blood Institute recommends maintaining a healthy weight to improve your overall health. Too much belly fat increases your risk of heart disease, diabetes and certain types of cancers. A few lifestyle tweaks can help you reduce belly fat and leave you with a slimmer waistline.

  • 1
    Track the calories you consume each day by logging them in a journal or at an online calorie counter. Use that information to keep within calorie guidelines for your weight and activity level. For example, a 140-lb. female who exercises three days per week should consume between 1,410 to 1,763 calories per day to maintain a healthy weight.

  • 2
    Exercise three to five days a week to lose belly fat. Cardiovascular exercises such as aerobic classes, walking or jogging burn excess calories. In many cases, belly bulge shrinks first when you begin a consistent exercise routine.

  • 3
    Maintain a healthy diet by consuming lean protein, such as fish, chicken and low-fat or fat-free cuts of beef. Replace white bread and refined sugars with complex carbohydrates such as fruits and vegetables. Always read nutrition labels to track caloric intake and reduce the amount of calories you consume or trim your portion sizes if you are trying to lose belly fat.

  • 4
    Avoid eating after 8 p.m. when your metabolism slows down. If you find yourself hungry late at night, have a filling snack of an apple or banana. Or drink a glass of water if hunger strikes at night.

  • 5
    Decrease your stress level. High stress causes cortisol levels to rise in your body, which can lead to an increased appetite. It also causes the food you eat to turn to fat that settles in the waistline area. Cardiovascular exercise helps reduce stress as well as a peaceful yoga session.


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    Dieting and exercise—two dirty words hated by most. While no, diet and exercise isn’t really something one trying to lose weight finds enjoyable, they are the safer alternatives to undergoing cosmetic surgery and consuming diet pills.
    Not only are these drastic measures to lose weight expensive, but they can ultimately result in death.  However, if you want to lose weight but aren’t truly prepared to go full throttle at the gym or go cold turkey on your favorite foods just yet, there are some small and most importantly natural things you can do to help you start battling the bulge sans dieting and exercising. Continue reading to figure out what those things are.

    1) Control Stress LeveLs             

    First and foremost, one of the easiest ways to lose or maintain your weight is to find ways to release build up tension and stress. This can include taking a few days off of work to go on a vacation, heading to the spa, doing some retail therapy or simply getting away from the kids for a few hours. This is said because when one is stressed, your coritosol levels in your body increases.
    This special hormone is what triggers emotional eating and in short makes you crave salty and sweet foods—foods that are known to pack on the pounds.  Ironically exercising does in fact help relieve stress, but other options can be as simple as taking a hot steamy bath, mediating or crying. Yes, when one cries feel-bad chemicals are flushed out of the system and in-turn improves one’s mood.

    2) Move Around, A lot

    While most don’t like to exercise, sometimes the things that we find most enjoyable are in fact forms of exercising. For example, dancing in stiletto heels is an excellent way to simultaneously have fun, get that heart rate going, and tone your legs. There are numerous other ways to keep yourself active and have a blast while doing it. For example activities can include swimming, playing a sport with your friends or kids, riding your bicycle or even something as minor as taking a stroll in the mall. The trick is to move as much as possible.

    3) Minimize Portion Sizes

    This doesn’t mean you have to stop eating your favorite foods entirely, but reducing the portion sizes can help you maintain your weight substantially. A good way to trick yourself into believing that you are eating your normal portion size to simply place the food item on a smaller plate. To keep it up a notch, try placing the food item on blue plate as well—studies show that the color blue (and other dark colors) acts as a natural hunger suppressant and can curve one’s appetite while bright colors such as red have the reversed effect.

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    Tuesday, July 19, 2011


    Two major factors are important in shedding inches off your waistline: a proper diet and a good exercise regimen. You can read more on how to improve your exercise routine and apply some easy nutrition tips, such as the ones below, in our fitness tips channel.
    Improving your eating habits doesn't necessarily mean that you'll have to undergo draconian deprivations and scrutinize your diet for every calorie that is over the limit. Simply make a few minor adjustments in your eating habits and watch them payoff within weeks. Here is AM's guide to dieting made easy.

    dieting made easy
    The good thing about these dieting made easy tips is that you can lose weight without letting all of your snack-eating friends know that you're watching your food intake. Furthermore, the next time you go out on a date, she won't be turned off by thinking you're a pickier eater than she is for requesting the low-calorie menu or your salad dressing on the side. Read on, follow these simple weight loss tips and watch your waistline undergo some noticeable improvements.

    Choose juices with pulp
    Most of us don't like drinking water all day long. We find that it lacks flavor and that it simply doesn't quench our thirst as well as soft drinks or juices do. So, if you're a big juice drinker, replace pulp-free fruit juice with juice that is rich in pulp. The reason is simple: Juice with more pulp will fill you up more quickly than processed juice. Becoming full faster means that you'll consume less juice by day's end, thereby reducing the amount of excess calories.

    Pulp is loaded with fiber, an essential nutrient that your body not only needs, but will make you feel a lot more full throughout the day. More pulp can also help prevent insulin spiking, which usually results in an energy crash that comes from strained juices. As a rule of thumb, drinking juice with extra pulp will reduce your total juice consumption by one-fourth.
    Choose whole wheat breads
    The same principle can be applied to bagels or bread. Instead of buying white bread, stick to whole wheat. The added fiber in whole wheat bread will kill your appetite quicker than if you were eating white bread. Therefore, instead of eating two portions of the processed version of the bread, you might only eat one, resulting in a cut in your caloric intake. Products containing whole wheat are also believed to keep blood-sugar levels stable over a longer period of time. To make this dieting made easy tip even more effective, cut your portions in half and eat them over a longer period of time.

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    Tuesday, June 07, 2011


    Think you don't have time to work out? You do. It's the intensity of your workout that's key. A short–burst, high–intensity workout boosts your metabolism and tones muscles. Get moving with this 30–minute "quickie" routine that includes cardio training and resistance training for each major muscle group.

    If you're new to exercise, over 40, have a health problem, or take regular medication, check with your doctor before starting a fitness program.

    Beginner Squats: for Thighs
    If you're new at this, get started with a beginner version of squats using an exercise ball. Stand against a wall with the ball at your low back, feet hip–width apart and out in front. Slowly lower your body by folding at the hips and bending the knees, dropping glutes toward the floor; slowly move back to the starting position. Your knees should remain over your heels. Perform 10 challenging repetitions.

    Squats: for Thighs
    Once you're ready, try squats without an exercise ball. For good form: Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down, keeping your knees over your ankles. To target more muscle groups in less time, add an overhead press at the same time. With a dumbbell in each hand, rise from the squat position and push weights overhead, palms out. Really focus on good form. Perform 10 repetitions.

    Forward Lunge: for Thighs
    Standing with feet hip–width apart, take a big step forward with one leg, then lower your body toward the floor, front knee aligned with ankle, back knee pointing to the floor. Return to the starting position, and repeat by stepping forward with the other leg. For more challenge, hold a free weight in both hands and complete the lunge with a rotation in the torso, twisting the body toward the forward leg. Perform 10 repetitions on each side.

    Romanian Deadlift: for Hamstrings
    To perform a deadlift holding a body bar or free weights, stand up straight with feet hip–width apart. Fold at your hips, moving the hips backward as you lower your upper body parallel to the floor. Keep the legs straight without locking the knees, and keep the back level and the spine in neutral. Lower the weight to just below your knees, then slowly return to the starting position. Perform 10 repetitions.

    The Bridge: for Hamstrings
    The bridge works the glutes (butt), hamstrings, and core. Lying on your back with knees bent and feet hip-width apart, peel your spine off the floor, starting at the tailbone, forming a diagonal line from knees down to shoulders. Slowly return to the starting position. For an extra challenge: Target your triceps by holding light weights, lifting your arms ceilingward as you raise your hips, see right. Bend your elbows to lower the weights towards the floor. Perform 10 repetitions.

    Push-Ups: for Chest & Core
    Let's move to the upper body. Push-ups strengthen the chest, shoulders, triceps, and core muscles. Lying face-down, place hands a bit wider than your shoulders. Place toes on the floor, creating a smooth line from shoulders to feet. Keeping core muscles engaged, lower and lift your body by bending and straightening your elbows. Too hard? Place knees on the floor instead of toes. To boost the workout, add an exercise ball under the hips, knees, or feet. Perform 10 repetitions.

    Chest Press: for the Chest
    Instead of push-ups you can try the chest press with weights. Lie face-up on a bench, with knees bent or feet on the floor, spine relaxed. Press a body bar or free weights from your chest, see left, toward the ceiling. Extend your arms but don’t lock the elbows, and move slowly in both directions, keeping shoulder blades on the bench. For an extra challenge, do the chest press with your head and upper back on an exercise ball. Perform 10 repetitions.

    Bent-Over Row: for Back & Biceps
    The bent-over row works all the major muscles of the upper back, as well as the biceps. Begin the exercise in a bent-over position with your back flat, one knee and one hand on the same side of the body braced on a bench. Hold a free weight in the other hand with arm extended, see left. Lift the weight toward the hip until the upper arm is just beyond horizontal, see right. Then slowly lower weight to the starting position. Perform 10 repetitions.

    Shoulder Press: for Shoulders
    A shoulder press works the shoulder muscles and can be performed standing or seated. For extra back support, use a bench with a back rest. Begin with elbows bent and weights at shoulders, see left. Slowly reach toward the ceiling, keeping the elbows under the hands and the shoulders away from the ears; slowly lower back to the starting position. Perform 10 repetitions.

    Cable Pull Down: for Upper Back
    For the last upper body exercise, do the cable pull down, which works the upper back. Using a cable machine, sitting straight with a neutral spine, grasp the bar with arms extended, see left. Slowly pull the bar down past the face and toward the chest. Only go as far as you can without leaning back, and control the weight on the way back up. Perform 10 repetitions.

    Bicycle Crunch: for Core & Abdominals
    Lying on your back on the floor, fold knees toward the chest and curl the upper body off the floor. With hands behind head, slowly rotate upper body to the right while drawing the right knee in and reaching the left leg out. Then rotate left and pull the left knee in and extend right leg out. Focus on bringing the shoulder toward the hip (rather than the elbow to the knee), and keep the opposite shoulder off the floor. Perform 10 repetitions.

    Side Plank: for Core or Abdominals
    For another abdominal alternative, lie on your side with a bent elbow directly under your shoulder, and use your torso muscles to lift the body up into a side plank, see above. Then lift the hips higher, then back to the plank, then lower. Do as many as you can with proper form, then repeat on the other side.

    Have You Completed 20 Minutes?
    Before moving on to the cardio portion of the workout, be sure you've completed 20 minutes of resistance training. If you have, now's a good time for a water break to keep your muscles well-hydrated. If you haven't, go back and start the circuit over again until you reach the 20 minute goal.

    Cardiovascular Training
    Vary the intensity during your cardio workout. Use intense intervals, taking about a minute to get from moderate speed to intense. Whether you're on the stair-stepper, the elliptical trainer, or the treadmill, do:

    • 30 seconds of the highest speed you can tolerate, then 30 seconds of normal speed.

    • Then 30 seconds of the stiffest resistance you can handle, then 30 seconds of normal.

    Keep moving back and forth between speed and resistance until you've completed 10 minutes.

    Frequency of Workout
    Perform this 30-minute workout routine every other day, or do it two days in a row if that better suits your schedule. These are not hardcore bodybuilding-style routines where the high degree of muscular overload requires full rest to recover. For a healthy body, work out regularly and eat a healthy diet.

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    Saturday, April 23, 2011


    Easter is fast approaching and it isn’t complete without cookies. Kids just love them. Be creative with decorating them or ask the children to help you out. They will definitely love that.

    1/3 cup vegetable shortening
    1/3 cup butter
    2 cups all-purpose flour
    3/4 cup granulated sugar
    1 large egg
    1 tablespoon milk
    1 teaspoon baking powder
    1 teaspoon vanilla extract
    1 cup sifted powdered sugar
    1/4 teaspoon vanilla extract
    Food coloring

    Place the butter and the shortening in a large mixing bowl. Beat them using an electric mixer on medium high for 30 seconds or until they become soft. Add half of the flour, sugar, a dash of salt, egg, milk, baking powder and vanilla. Continue to beat the mixture until the ingredients are well combined. Slowly add the remaining flour and mix. Scrape of the sides occasionally. Cover the dough and chill it for 2-3 hours; after cut it in half.
    Flour a flat surface and roll out both pieces of dough using a rolling pin until they are 1/8 inch thick. Cut the dough into desired shapes using cookie cutters. Place the cut pieces in a lined baking tray. Make sure they are an inch apart.
    Bake the cookies at 375F for 6-8 minutes or until the bottoms are light brown. Let it cool for 1 minute or before transferring to a flat surface or wire rack.
    Combine sugar, 1/4 teaspoon vanilla, 1 tablespoon of milk and desired food coloring. Add more milk if needed to reach piping consistency. Decorate the cookies. Let the icing set before serving.

    Photo Courtesy Of: Jim Crocker


    Tuesday, March 08, 2011


    There is a general perception that boogers which is also known as “mucus” is eaten by younger kids but you will be shocked to know that this habit is found in big-kids, adults and old people as well. But my main focus is on kids.

    Why do Kids Start Eating Boogers?

    Eating boogers is known as “mucophagy”

    Proper feeding of infant is very important during first year of his life. First year of infant’s life is important for more growth occurs during this time period and base of infant’s health built during this time than any other time period of his life. Breast milk and formula milk is all time needed within

    Snacks have become significant part of kid’s diet and they very much like to eat different types of snacks like fruits, cookies, pastries, cake, candies, chips and many others. If kids are just in habit of eating snacks, then their health depends on snacks nutrition whether they are healthy or just fatty and sugary.

    In teenage children groom and develop their overall health. So eating habits of are same things as eating habits of children. Teenagers have to maintain their energy for school, sports and being active so they need to eat well and healthy. Some tips for healthy eating habits for teens include:

    Never Skip Meal

    It is always suggested.

    Feeding your new born babies is most important decisions within few days of his/her life. There are no hard and fast rules of new born babies eating habits but there eating habits develop gradually when they come to older age. For new born babies, nothing but breast milk or formula milk is best. Mainly breast

    Eating habits of young guys and girls frequently change when they first go to college. However eating habits leave different affects on the health and personality of college students. The term “freshman 15” is directly associated with eating habits of college students. It often happens that college students gain weight in their first year in

    In order to accomplish baby food and diet needs first and foremost decision is to feed them with breast milk or formula milk through bottle. Eating is one of sociable habits and pleasures of life that each human being possesses to live. Good eating habits start from mother’s womb. If mother eat sensibly having child

    This information regarding ancient Greek eating habits is taken from authentic search from web for you. Eating habits are always remaining very important for human beings. Civilized nations of each age have their own specific pattern of eating, diet and food. When we talk about daily eating of ancient Greeks at home they had four

    This information is especially for mothers as your babies depend on you regarding their eating or feeding. You should keep in mind some important points when you go to create feeding schedule for your babies. Feeding the babies is a huge responsibility as you have to understand needs of your babies without their demands or

    Eating well is necessary for grooming teenage girls to have good metabolism, strong muscles and mental health. Teenage girls need adequate amount of calories, minerals and vitamins for better puberty growth. Especially calcium and iron is essential at this stage of teenage girls. Calorie requirements for girls vary person to person. But usually a teenage

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    Wednesday, February 09, 2011

    How I Manage My Weight...

    I finally found what works for me. I'm not so fat and not so thin either. One day I felt I could work on my body shape a bit. I read so many books and practised some exercises too which I developed backache from. Well, all I do now is eat twice or once a day, take my diatery supplement"NONI" exercise 10 to 15minutes morning or evening and here is the killer... NO DINNER... Policy. Guess what, I'm getting the body shape I desire.

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    Just Think??? How to get rid of fatty stomach...

    I have a problem with my weight my friend once told me. She says "I'm so ashamed to put on fitted clothes because of the fat layers in my stomach and my waist line is also gone." She was saying all these in a weepy voice. Please dear readers, feel free to drop your comments as to help save her situation.