9 Nigerian Recipes that Burn Belly fat & Help in fat...

Excerpt from the Program: Weight Loss Made Simple

© Copyright 2015. I eat and drink Ltd

9 Nigerian Recipes that

Burn Belly fat & Help in fat loss

By

Adekunle Kazeem

www.ieatndrink.com



This e-book is an Excerpt from the Fat LossProgram: Weight Loss Made Simple

Click Here & Download the Full Version



ContentsIntroduction.................................................................................................................................................5

Part A: Food Recipes.................................................................................................................................... 8

1] Wake up................................................................................................................................................8

a] Lemon Ginger.................................................................................................................................... 8

b] Apple Cider Vinegar ..........................................................................................................................9

2] Breakfast .............................................................................................................................................10

a) Smooth shake..................................................................................................................................10

b) Fab shake ........................................................................................................................................11

c) Morning green shake ......................................................................................................................11

d) Sweet greens shake ........................................................................................................................12

3] Morning snack ....................................................................................................................................13

a) Apple carrot ginger shake ...............................................................................................................13

b) Carrot apple lemon juice ................................................................................................................13

4] Lunch...................................................................................................................................................14

a) Stew ................................................................................................................................................14

b) Kale avocado Salad .........................................................................................................................15

c) Raw carrot ginger Soup ...................................................................................................................16

d) Cabbage soup..................................................................................................................................17

5] Afternoon snack..................................................................................................................................18

a) Cucumber chicken...........................................................................................................................18

b) Cucumber with Chicken or Suya .....................................................................................................19

c) Fish with avocado............................................................................................................................19

6] Dinner .................................................................................................................................................20

a) Cabbage salad .................................................................................................................................20

b) Fruit salad .......................................................................................................................................21

c) Potato salad.....................................................................................................................................21

7] Night sleep ..........................................................................................................................................23

Food time Table & Salad Dressing.............................................................................................................25

Salad dressing............................................................................................................................................26

1) Avocado dressing 1(Guacamole) ........................................................................................................26



2) Garlic spread .......................................................................................................................................27

Part B: Exercise and Workout....................................................................................................................28

a) Arms Workout.....................................................................................................................................28

b) Belly Workout .....................................................................................................................................28

a) How to perform Arm punch............................................................................................................29

b) How to perform front kick ..............................................................................................................30

c) How to perform Russian twist.........................................................................................................31

d) How to perform Flat Bench Lying Leg Raise ...................................................................................32

Explanation on workout routine .........................................................................................................33

Body measurement ...................................................................................................................................35

About Weight Loss Made Simple (WLMS).................................................................................................36



Introduction

Weight loss is a serious and committed adventure you need to prepare your mind and beready for performance.You have to read this e-book to the last letter and practice what you have read andunderstand.Effective weight loss involves healthy eating, nutritious meal.And Weight loss made simple (WLMS) food recipes are rich in taste and nutrients.All I want for you; want to give you straight is the solution; like how Doctor prescribes theirdrugs after full diagnoses.You already know having fat or to keep accumulating more can generate health, social andphysical problems.I know why you’re reading this.You want to lose unwanted fat from your whole body!Perhaps it’s part of your body.Maybe your stomach fat, arm and thigh fat or wherever you feel it’s accumulating, you needto burn it off and you CAN.What I am recommending for you is food and physical exercises.You have to change your eating style and habits, in order to feel and get the change youdesire for your body and better health.Don’t be scared or confuse that, these food recipes are strange to you, or they are not a foodby their composition.You’re wrong…The form doesn’t matter, whether they are liquid or solid.In fact, how strange it is to you in consumption should give you the clue and confidencethat, something is missing and this one you are about to delve into is the right path.There is no miracle to healthy, youthful, and active body.



It takes time and actions on your part for effective result to be materializing.It starts with your heart, your mindsets that you can achieve it.You have to visualize yourself healthy and ever-young.This is what will propel you to keep moving on despite all odds and challenges becauseyou’re POSITIVE.It’s a fight with your mind that you want to change your eating & living lifestyle.You can’t dwell or rely on those drugs and/or supplement drinks forever.They’re all short-term, not permanent & perhaps with side-effects.The fact: There’s no magic pill to fat loss anywhere.You’ll lose it today & tomorrow, it’ll keep coming back.What’s happening, something is missing.Eating healthy, righteously and intelligently is the key coupled with physical lifestyle.Thus, I want you to get serious, determine, focus and ready for your weight loss journey.I want you to join me on this program: Weight loss made simple (wlms).Here is an excerpt from the wlms.It contains the foods you will be eating and exercises.

It covers what you will have after waking up in the morning, like an hour beforebreakfast. What should be sitting before your compulsory breakfast? Then, follow by the breakfast. What you can have as morning snack. This is optional but if you want to snack, goesfor the healthy snacks. What you will be having as lunch. Afternoon snacks, if you care or feel a little hungry before dinner. Then your dinner. Finally, nights drink before your 7 to 8 hours of sleep. A good amount of sleep isvery important for your weight loss journey. The exercises you will be doing to burn fat effectively.Food & exercises go hand in hand.



An easy shopping guide and plan to help your fat loss preparation by getting all thefood ingredients especially for a week and if you will be working from morning tillevening, how can you manage every affair effectively with ease?



Part A: Food Recipes

1] Wake upWhen you wake up in the morning after long hours of sleep, and taking care of your mouth,drink Lemon ginger, Apple Cider Vinegar or warm green tea.Time should be around 5am or 6:00 am.a] Lemon Ginger

How to prepare the Lemon ginger

Ingredients:250-375 ml. water1 Lemon wedge½ in or 1.25 cm ginger (peeled and thinly sliced)Directions:1) Boil water.2) Place the sliced ginger in a mug, add the boiled water. Squeeze lemon juice into water.3) Let it for 3-5 minutes and remove the ginger, or otherwise, you can leave it for a fewmore minutes for better and stronger flavor.4) Drink when warm.Note: A sachet of pure water is 50 cl, 250ml = 25cl. Thus, just divide a sachet of purewater into 2 to get 250ml or 375ml by adding more quantity.



b] Apple Cider Vinegar

How to prepare Apple Cider Vinegar.

Ingredients:250ml water2 tablespoon Organic Apple Cider Vinegar2 tablespoon freshly squeezed lemon1 tablespoon cinnamon or ginger1 tablespoon extra-virgin honeyDirection: Blend everything till smooth and drink immediately.



2] BreakfastTime: (7am or 8am)This composes majorly of fruits and vegetables that are nutritious and healthy for the body.They are mostly made of smoothies or shake as a drink or liquid meal.You can have:a) Smooth shakeb) Fab shakec) Morning green shaked) Sweet greens shakea) Smooth shake

How to prepare Smooth shake

Ingredients:4 leaves of kale or lettuceHalf cup of pineapple or orange1 cup of coconut water or coconut milk1 tablespoon cinnamon1 tablespoon of extra virgin honeyDirection: Blend everything till smooth and drink immediately.



b) Fab shakeHow to prepare Fab shake

Ingredients:3 cups of fresh red or green grapes or apples2 cups of spinach1 half cup of green teaHalf avocado1 teaspoon of extra virgin honeyDirection: Blend everything till smooth and drink immediately.c) Morning green shakeHow to prepare Morning green shake

Ingredients:1 cup of fresh banana1 cup of spinach or lettuceHalf cups almond milk (unsweetened)Half non-fat yogurt or appleHalf cup of pineapple1 teaspoon of extra virgin honeyDirection: Blend everything till smooth and drink immediately.



d) Sweet greens shakeHow to prepare Sweet greens shake

Ingredients:1 banana2 teaspoons of peanut butter2 cups of spinach1 cup non-fat milk or skimmed milk,1 cup of non-fat yogurt or appleDirection: Blend everything till smooth and drink immediately.That's for your breakfast.



3] Morning snackIf you want to snack before your lunch, here are a few snacks.a) Apple carrot ginger shakeIngredients:6 carrots4 apples2 inches ginger rootDirection: Blend everything till smooth and drink immediately.b) Carrot apple lemon juiceIngredients:2 carrots2 apples1 lemonDirection: Blend everything till creamy smooth.If you work from morning till evening, its better you prepare it beforehand and take italong to your working place to prevent unhealthy snacking.



4] LunchFor your Lunch

Time: 1pm or 2 pma) StewIngredients:10 fresh large tomatoes5 fresh large peppers2 teaspoon thyme2 teaspoon curry powder2 large onions1 tomato paste1 large red bell pepper (optional)1 clove garlic (optional)4 Maggi cubes1 kg skinless chicken1 cup olive oil/canola oil/coconut oilSalt to tasteDirection:1) Cut the chicken into medium sizes and put in a pot of water. Add curry, thyme, salt,Maggi, garlic, 1 onion and cook for about 30 minutes until soft.2) Cut the tomatoes and blend with 1 onion, peppers and tomato paste. Add all in a pot with2 cups of water. Put boil for 15-20 minutes.3) Heat coconut oil or olive oil and fry the blended tomato. Add tomato paste, curry, thyme,Maggi, salt and boil for 10 minutes.4) Add cooked chicken into stew, add chicken stock (broth) into the stew and boil. AddMaggi and salt to taste and cook for 10 minutes.



4) You can serve with serve with brown rice, okra, boiled yam or potatoes, ewedu, &gbegiri.b) Kale avocado Salad

Ingredients:4 handfuls kale1 handful red cabbage1 tomato1/2 avocado120 ml. olive oil1tablespoon balsamic vinegar1 tablespoon honey1/2 tablespoon dried basil or 1/4 if fresh4 cloves garlic, choppedDried pepper and salt to tasteDirections:1) Cut kale off of stems and chop (You can save the stems for shake).2) Chop red cabbage, tomato and avocado.3) Mix 1/2 of each of the above ingredients in a bowl.4) In a separate bowl, mix this dressing: blend the olive oil, balsamic vinegar, honey, garlic,basil, a pinch of pepper and salt.5) Add 1 tablespoon or 15 ml. of the dressing into the salad and toss.



Save the remaining dressing for other salads.This recipe makes 2 servings. Keep the chopped ingredients stored separately in yourfridge, and toss with dressing just before eating.c) Raw carrot ginger Soup

Ingredients:750 ml carrot juice (this may require about 20 carrots)1 ripe avocado1 tablespoon or 30 g minced fresh ginger2 tablespoon or 30 ml honey1/8 tablespoon ground cayenne pepper or more to taste2 tablespoon or 30 ml olive oil (for garnish)2 tablespoon or 30 g chopped fresh cilantro (optional, for garnish)118 ml. raw fresh coconut meat (optional)1/4 tablespoon salt or more to tasteDirections:1) Crush and mix the avocado, coconut meat which is optional, carrot juice, honey, ginger,Cayenne pepper and salt in your blender until completely smooth.2) Taste and adjust the seasonings if necessary. Garnish the soup with a drizzle of olive oiland the chopped cilantro.This can serves 2.



So divide the meal into 2 equal parts and eat 1 serve. Meal quantity is important foreffective weight loss.You can save the remaining serve in the fridge for next day.d) Cabbage soup

Ingredients:4 cups of chopped fresh cabbage,1 onion2 celery ribs6 carrots (sliced)6 garlic cloves (finely chopped)3 mushrooms or meat (thinly sliced)6 cups of water1 teaspoon of olive oilPinch of black pepperPinch of Salt to tasteDirections:1) In a large pot, sauté cabbage and onion in olive oil on high heat until onions start to getsoft.2) add all the remaining ingredients and bring to it boiling point.3) Ready for serve.



5] Afternoon snackFor your Afternoon snack, in case you want to eat anything before dinner as snack.Time: 4pm or 5 pmHere are a few.

a) Cucumber chicken

Ingredients:1 large or 2 cups cucumber, diced1 cup skinless chicken breast2-3 tablespoon spiced pepperDirection:1) Boil and dice the chicken.2) Peel off the back of the cucumber and diced it.3) Mix diced cucumber and chicken in a bowl and sprinkle 2 to 3 tablespoons of spice.



b) Cucumber with Chicken or SuyaIngredients:1 large cucumber (peeled & chopped)2-3 tablespoons spiced pepper or suya spice1 cup boiled skinless chicken breast (chopped)Directions:1) Boil your chicken and chopped them.2) Mix the chopped cucumber with the chicken in a bowl and sprinkle the suya spice.3) Ready to serve.c) Fish with avocado1 Can Tuna fish or your favorite boiled fish + 1 avocado pear.



6] DinnerFor your dinnerTime: 7pm or 8 pma) Cabbage salad

Ingredients:1 cabbage1 cucumber2 carrots1 spring onion or leek, sliced1 handful fresh green or spinach2 skinless/boneless chicken breastsDirections:1) Chop all the ingredients, place in a large bowl and mix together.2) Add your chopped chicken breasts.3) Dress it with a spread of your choice and place it in the fridge.Serve chilled.



b) Fruit saladIngredients:1 medium sized watermelon1 medium sized pawpaw1 medium sized pineapple1 grapefruit2 bananas2 oranges½ cup skimmed milkDirections:a) Peel and wash all fruits very well.b) Dice the fruits and mix in a bowl.c) Add skimmed milk, place it in the fridge and serve chilled.Notes: It's not necessary you get all the fruit. But if you can, that's fine.c) Potato saladIngredients:2 pounds potatoesSalt & pepper to taste.½ cup salad dressing¼ onions (chopped)1 tablespoon mustard¾ cup celery (chopped)¼ cup diced scallions,1 teaspoon parsley/mint/basilTarragon to garnish



3 large eggs hard-cooked (diced)Directions:1) Cut the potatoes into chunks and place into a large pot. Add salt and allow to boil forabout 10 till it is tender when pierce with a knife. Drain it water and allow it to cool.2) In a small bowl, add salad dressing, mustard, pepper, and a pinch of salt mix togetherwell.3) Place the potatoes in a large bowl while still warm, add enough dressing to moisten it,add celery, egg, onion, parsley, tarragon, salt and pepper to taste.4) Ready to serve.



7] Night sleepBefore you sleep, you can prepare this drink. It’s better prepare them plenty (manyservings) and preserve in the fridge as you drink it cold.Time: 10pmHerbal tea

Ingredients3 cups water½ teaspoon fennel seeds½ coriander seeds½ cumin1 teaspoon extra virgin honey (optional)Directions:1) Boil the water and add all the ingredients.2) Cover and allow steeping for about 5 to 10 minutes.3) Drain and drink 1 cup immediately warm or cold. Preserve the rest in your fridge.This recipe serves 3. So divide into 3 equal parts, take 1 and preserve the rest



Note: These are meal recipes; follow the instruction on ingredient, quantity, &preparation.

Create your daily meal time-table out of the recipes above for easiness withoutwondering what should i have for today dinner and base on your budget. What youplan to take after waking up in the morning, breakfast, morning snacks (perhaps),Lunch, Afternoon snacks (perhaps), dinner & night sleep drink. Remember to drink enough water after each meal especially solid meal like lunch &dinner or snacks. Water is important & effective for weight loss. In addition, make sure you have enough sleep at least 6-7 hours.



Food time Table & Salad Dressing.

DAY OnWaking up

Breakfast(7am or8am)

MorningSnack(10am 0r11am)

Lunch(1pm or 2pm)

Lunch Snack(4pm or 5pm)

Dinner (7pmor 8pm)

Bedtime(10pm)

1 Lemonginger

Smoothshake

AppleCarrotgingershake

Stew Cucumberchicken

Cabbagesalad

Herbal tea

2 AppleCiderVinegar

Fab shake Carrotapplelemonjuice

KaleavocadoSalad

Cucumberwith Chickenor Suya

Fruit salad Herbal tea

3 Lemonginger

Morninggreen shake

Carrotapplelemonjuice

Raw carrotginger Soup

Cucumberchicken

Potato salad Herbal tea

4 Lemonginger

Sweet greensshake


Cabbagesoup

Cucumberwith Chickenor Suya

Fruit salad Herbal tea

5 AppleCiderVinegar

Fab shake Carrotapplelemonjuice

Raw carrotginger Soup

Cucumberchicken

Cabbagesalad

Herbal tea

6 Lemonginger

Smoothshake


Stew Cucumberwith Chickenor Suya

Potato salad Herbal tea

7 AppleCiderVinegar

Morninggreen shake

Carrotapplelemonjuice

KaleavocadoSalad

Cucumberchicken

Cabbagesalad

Herbal tea



Salad dressing

For your salad meal, make use of this dressing and not mayonnaise. They’re very easy toprepare and preserve.1) Avocado dressing 1(Guacamole)

Ingredients:1 ripe avocado pear1 tablespoon lemon juiceSalt½ onionsDirections: Peel the avocado, remove the stone and mash it. Chop the onions and mix allwith a hand blender until is smooth. Keep in a container in the fridge.



2) Garlic spread

Ingredients:1 tablespoon lemon juice2 tablespoon olive oil¼ fresh waterleaf2-3 garlic cloves¼ basilPinch of dry pepperDirections: Blend all the ingredients in a blender until creamy. Use within a week andstore in the fridge. Apply to boil potatoes, salad etc.



Part B: Exercise and Workout

Exercise is the 2nd part and it is very important as well.You'll be exercising 4 to 5 times a week. Morning & Night.You can perform a few repetitions in the morning and finish it at night depending on yourexercise plans and ability.a) Arms Workout: Arm Punch 15 reps, no rest; Front kick 15 reps; rest 1 minute.This makes 1 round. For beginner, perform 5 rounds, for intermediate and advanced,perform 10 rounds and 15 rounds respectively.b) Belly Workout: Russian twist 15 reps, no rest; Flat Bench Lying Leg Raise 15 reps, rest1 minute.This makes 1 round. For beginner, perform 3 rounds, for intermediate and advanced,perform 6 rounds and 9 rounds respectively.



a) How to perform Arm punch

This is a body weight exercise that involves the art of throwing punch from your shoulderwithout putting the rest of your body behind it. It involves mostly bending your kneesslightly and turning your hip. It has the benefits of toning your upper body arms, shouldersand core chest.For greater challenge, you should graduate into using dumbbell by holding it on each hand.If you don’t have dumbbells, you can substitute it for a bottle of water or tin of beans orpebbles. Ensure they are well seal to avoid accident.Step by Step Guide/How to do ita) Stand with your feet and make your hip width apart with a slight bend on your knees.b) Take a single striding step forward with your left foot.c) Keep your weight on the balls of your feet.d) Stretch out your arms up like in a guard position in front of your face. Your arms shouldhave a bend of 90 degrees at the elbow.e) Punch out with your right arm till your elbow locks, the arm is straight and the palm isfacing to the floor.f) Bring back your arm in a guarded position and repeat with the left arm. That’s one rep.



RepetitionBeginner: 15 reps.Intermediate: 20reps.Expert: 50reps.b) How to perform front kick

This is an exercise that is perform by lifting the knee straight forward at almost angle 90degrees while keeping the foot facing forward and then straightening the leg by striking theair. It emphases on the body are: butt, hip, thigh, legs, and lower stomach.Step by Step Guide/How to do ita) Stand with your legs slightly apart.b) Hold your fists toward your face. This will be your starting position.c) Lift your left knee up at angle 90 degrees, if not almost and extend your leg out in front ofyou straight.d) Repeat the step “c” for your opposite leg.e) Repeat this exercise with many repetitions as recommended.RepetitionBeginner: 25 reps.Intermediate: 60reps.Expert: 100 reps.



c) How to perform Russian twist

It emphasis is on the abdominals and lower back.Step by Step Guide/How to do ita) Lie down on the floor placing your feet either under something firm that will makestationary or tell your partner hold them for you. Your legs should be bent at the knees.Elevate your upper body so that it forms V-shape with your thighs. Extend your armsperpendicular in front of you and with the hands clasped or you might hold an object firmlytogether. This marks the starting position.b) Twist your torso to the right side until your arms are parallel with the floor whilebreathing out.c) Hold the contraction for a second or two and move back to the starting position whilebreathing out.d) Move to the opposite side performing the same movement you did to the right side.e) Repeat with many repetitions as recommended.Variation: For advanced exercise, you can hold a medicine ball or weight with both arms forresistance.



RepetitionBeginner: 7 reps.Intermediate: 21 reps.Expert: 50 reps.d) How to perform Flat Bench Lying Leg Raise

Flat Bench Lying Leg Raise is done by lying on the floor or bench or bed with your back. It isan act done without apparatus or supportive platform for the leg for added resistance. Itemphasis is on abdominal chest.Step by Step Guide/How to do ita) Lay down with your back on a mat, facing up with your arms on the floor or under yourbutts and palm facing down. This will be your starting position.b) Lift your leg in front of you facing the ceiling, keeping it straight as possible with yourknees slightly until they make a 90-degree angle with the floor. Breathe out as you performthis portion of the movement and hold the contraction at the top for a second or two.c) Breathe in and slowly lower your legs back down to the starting position.d) Repeat with many repetitions as recommended.



RepetitionBeginner: 15 reps.Intermediate: 45 reps.Expert: 100 reps.Explanation on workout routine

Apart from the option of repeating each exercise, for example doing Russian twist 7 timesin the morning and evening, the better format of exercising to burn fat is a combination ofthe various exercises with common trait which I term “Heat”.This is most effective and better option for fat loss.For example, for the Arms: Arm Punch 15 reps, no rest; Front kick 15 reps; rest 1 minute.This makes 1 round.For beginner, perform 5 rounds, for intermediate and advanced, perform 10 rounds and 15rounds respectively.This literally means that, you’ll perform arm punch 15 times and immediately performfront kick 15 times. This act makes 1 round and the least you can do is 5 rounds as abeginner.But, there are options:

You can start on freestyle: This means performing any repetition you can do, maybe5 times or 7 times and gradually climb up till you heat 15 times. If you can’t finish it in the morning, you can split into half, 7 in the morning and 8 inevening. And if you can perform more than 15 times, that’s better but please don’t overdo it. And if you’re doing just 5 rounds as a beginner, by the next 7 days, you must havegraduated to 10 rounds.

For Belly: Russian twist 15 reps, no rest; Flat Bench Lying Leg Raise 15 reps, rest 1 minute.This makes 1 round.For beginner, perform 3 rounds, for intermediate and advanced, perform 6 rounds and 9rounds respectively.



Also, the same explanation for the arms goes for this as well.There are more effective fat loss exercises, more heat routine and you will learn how tocreate your own Heat routine: combination of 2 or more exercises that are similar andcommon in nature when perform. For example: Russian twist and flat bench lying leg raiseall have common trait of Sitting down. Legs slightly bend. V-shape sitting position.



Body measurement

Before you start this program (wlms), you must measure your body first and keeprecords constantly for resulting monitoring.Take a full body measurement using a flexible tape rule: waist, bust, hips, arms, and wrist.After 7 days each on the program, measure your body again and record it.Weightmeasurements

1st

measurementStarting day[Day 1] (ininches)

2nd

measurement[Day8](inches)

2nd

measurement [Day 15](in inches)

Difference(in inches)

Bust/ChestHips

Right Arm

Right Thigh

Right Calf

WaistNeck

Total Lost

Your body measurement Day 1 (inches) =Your body measurement Day 8 (inches) =Day 1 – Day 8 =Keep your records safe.Apply the same for the subsequent measurement.Day 15 – Day 22 =Day 29 – Day 36 =And etc.



That's how you will keep records and monitor it result every 7 days till you achieve theideal healthy weight and tone body you deserve.Notes: This is an excerpt from the book use for the fat loss program: Weight lossMade Simple (wlms).

Click Here & Download the Full Version

For your thoughts & questions, you can reach me on [email protected]

Adekunle Kazeem

Manager, I eat and drink Ltd

About Weight Loss Made Simple (WLMS)WLMS is fat loss solution program with the therapy of using food and exercises toloss fat off the body and for better health.

It involves the right food recipes and the physical exercises you will performing toachieve your healthy weight.

No matter your history and struggles you might have experience in seeking forsolutions; wlms is the right choice for you with no regrets.

All you need is to take actions according to the guide and practice them.

There is a support team that will closely to make sure you achieve your goal.

Enroll for the Program and Kick Start your Journey to aSuccessful Healthy Weight and Tone body.

9 Nigerian Recipes that Burn Belly fat & Help in fat...

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