The Healthy Weightloss & Lifestyle Coach

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You are the kind of Father that everyone wishes they have.
A father who is kind, compassionate, thoughtful, considerate, generous, and above all loving.
A father who is a guide, a leader, a helper, an encourager and above all Godly.
A Father who will listen and direct you, correct and rebuke you, cover and promote you is very rare to find but these and more is who you are to me.

Happy blessed birthday Bishop Dr Charles Cofie Hackman. You are the best father I could ever have received from God. You are very precious to me.

May God make all his eternal blessings upon your life continue to abound to a thousand generations and more. You will always abound in every good work and in every greater blessing. God bless you sir. I love you

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RICE COOKING HACKS TO MINIMIZE SIMPLE CARB INTAKE WHEN EATING WHITE RICE

Hi everyone, how are you being affected by the covid-19 lockdown across your country? How are you coping with it? And is your country prepared if things should take a dive? I belive that we will come out as stronger better people at the end of this. Stay strong and keep safegaurding your health.

I have been asked this question several times and I felt it's about time I shared my answer with you.

How do Asians manage to stay so thin although they eat a lot of white rice?

Well, there are several factors at play here in attempting an honest answer to this question, however, I will like to focus only on the nutritional aspect of it for the purposes of this expose. And for that, I need to tell you a little bit more about carbs.

Although there are various kinds of carbohydrates that are essentially good for the human body, depending on how they are processed and consumed, not all carbohydrates are created equal. Whereas one type of carbohydrate will be digested in the small intestines and straight away be converted into glucose to be used up as energy, another type of carbohydrate will not be digested in the small intestines, but rather, they will be carried into the large intestines and fed on by our gut microbial to increase our good gut microbes.

Having said all this, there is a way to cook and eat white rice that makes it possible for a large percentage of it, up to 60-70% to become indigestible by the small intestines but rather passed on to the large intestines as resistant starch that acts more or less like fiber and is passed out of the gut as stool.

And now, onward to the hack.

Ingredients
1 cup White rice
1/8 cup water
1 tablespoon coconut oil
Salt to taste

Process
In a rice cooker or a non-stick pot for cooking rice, add a tablespoon of coconut oil, 1/8 cup of water and salt and bring to a boil.
Add a cup of rice and allow to cook for 15 minutes.
Allow water to completely evaporate and rice to thoroughly cook without becoming too soft or too tough.
Remove rice from pot or rice cooker and allow to cool.

STORE rice in portions in a freezer or fridge for at least 12 hours.

Warm rice when ready to eat and you have resistant rice to a large degree that will just pass ou into the large intestines to be expelled as waste.

I prefer to have several batches of rice cooked and stored this way so I can have a ready meal in a few minutes when hungry. I still eat rice sparingly, only about 4 times in a month because I'm watching my weight.
I always toss in some fresh vegetables to ensure my food is actually contributing meaningfully to my health.

Give it a try and leave your comments, suggestions and questions when you do and I will respond to them asap.

You can contact me also for your meal plans and to help you structure meal prep around your weight-loss goals. Here's to a stronger, healthier you, long after Covid-19 is over. Cheers!

Stay healthy, stay strong.

Hello everyone! How are you faring during these unusual times especially with trying to eat healthy to stay healthy and also keep your weight under control?

I got a few direct calls from some of you requesting that I post easy to make daily meals that you can eat to keep your weight under check during this period where most of us are under total or partial lockdown across the world.

So I decided to share a simple meal made from sweet potatoes or Irish potatoes that you can make easily at home on the spur of the moment. It's accompanied with beans and beef or chicken portage. I will share its derivative meals as well which you can easily adapt to the ingredients available in your locality.

Here we go...

Ingredients:
100 grams potatoes freshly peeled, diced and salted

1/4 diced tomatoes (seeded or unseeded)
1 tbsp chilli pepper
1/4 cup cooked minced beef, chicken or sausages
3 tbsp cooked kidney or pinto beans
1/2 tsp garlic (diced)
1/2 tsp ginger
1 carrot diced or sliced
1/2 green bell pepper cubed
1/2 bulbed onions cubed
1 tbsp butter, gheee or coconut oil
3 tbsp stock (from the beef or chicken you cooked)

Process
Beans and beef pottage

Place a clean non-stick saucepan or pot on medium fire.
Place in butter, ghee or coconut oil.
Add ginger, pepper and garlic.
Stir till fragrant (about 30 secs to 1 minute)
Add minced beef, chicken or sausages
Stir for a minute and add tomatoes
Allow to simmer for 2 minutes and add cooked beans.
Add stock from beef or chicken and allow the liquid to evaporate slightly and add chopped onions, bell pepper and carrot.
Allow to simmer for 30 secs and remove from fire.

Place enough coconut oil into a clean frying pan and allow to to heat up slightly. Add freshly peeled and diced potatoes. Fry till crisp and remove from fire.

Serve warm with pottage and enjoy.

Post your pictures, comments and questions when you try this recipe so I know how it worked out for you.

Lockdown can still be exciting🤩🤩🤩

Contact us for all your weight-loss meal plans, deserts and easy to make meals.

Call us on +233552236604

Stay healthy, stay strong.

Eating healthy and staying fit is as important today as it will always be, especially when you are working on loosing weight or maintaining it.
I thought I would share my delectable brownrice flour brownies with you all, especially those of you who are on a low carb-or gluten free lifestyle or diet.

The health benefits of brown rice are largely due to it being a whole grain.

According to HSPH, the fiber in brown rice helps lower cholesterol, moves waste through the digestive tract, promotes fullness, and may help prevent the formation of blood clots.

Brown rice is considered a low "glycemic index" food. The glycemic index (GI) refers to how quickly and how much a food raises a person's blood sugar after eating, according to HSPH. Low-GI foods have a rating of 55 or less; the average GI for brown rice is 55. White rice has an average GI of 64, making it a medium-GI food. Previous research has shown a link between a high-GI diet and type 2 diabetes.
What's more, some of the phytochemicals and minerals found in whole grains may be associated with a lower risk of certain cancers, HSPH says. As a part of an overall healthy diet, whole grains may help improve cholesterol levels, and reduce the risk of heart disease, stroke and type 2 diabetes, according to the AHA (AMERICAN HEART FOUNDATION)

NUTRIENT PROFILE

Brown rice is a highly nutritious food. It is a whole grain that is relatively low in calories (216 calories per cup), high in fiber, gluten-free and can be incorporated into a variety of dishes. The USA Rice Federation notes that brown rice contains no trans-fat or cholesterol. It has only trace amounts of fat and sodium.

RECIPE

And now for the recipe, you will need
8 tablespoons of rice brown flour (finely milled)
2 large eggs
2 tablespoons of butter
2 tablespoons of erythitol (sugar free granulated alternative)
Vanilla or flavor of choice
1/4 whole milk (or reconstituted coconut milk, almond milk, oat milk or powdered whole milk can also work)
1 tsp of baking powder
1 teaspoon of baking soda.
1 tablespoon of pure cocoa powder (unsweetened)

Instructions
Preheat the oven at 180f
Grease a 6oz or 4 oz square or round cake tin
In a large bowl, mix granulated erythitol with butter until smooth and fluffy and the butter becomes nearly white.

Whisk eggs in a separate bowl until also fluffy.

In another dry bowl, mix brown rice flour, cocoa powder, baking powder and soda until well mixed and a chocolate color is achieved.

Pour eggs and milk into premixed butter and sugar.
Add flour to the wet ingredients and stir till fully incorporated.

Pour mixture into baking tin and bake for 25 minutes or until a toothpick comes out clean when inserted.

Let it cool, slice up and enjoy.

Write back and let me know how you enjoyed it and post your pictures here if you were able to make it. You can reach us directly via whatsapp to discuss your weight-loss journey and we will be happy to assist you promptly with meal plans, exercises etc.
+233552236604

Here's to a more healthy and fun quarantine period.

Stay healthy, stay strong