Hello dear, it’s good to have you again on this edition of NUTRITIONAL FRIDAY. I am going to be sharing with you ways you can gain your confidence back, develop Self-love and be happy with yourself through weight management.



Weight management because I have been there and I have seen Survivors genuinely struggle to get over this Stigma of abuse with all the fight in them and the healing process is always something to look forward to and live through. Abuse can take its different toll on us and often times it results in unhealthy eating habits and uncontrollable weight gain.  

We feel like everything is going wrong and eating is just about the only thing that feels right. Our appetites widen and we stuff it up until it becomes a dirty habit we don’t like but can’t get over. I daresay that despite being aware of all the healthy options out there, making them for ourselves in these critical times of our Recovery Journey can be quite tiring and almost impossible to think of. But reading this article alone is a healthy step to start with and I’m positive that you too will find it in you to make healthy and deserving choices for yourself and your health.



I am positive that you deserve to be happy, you deserve to be loved, and you deserve to be confident. And there is no better person to make you feel all these shades of ‘GREAT’ about yourself if not you. In my personal Recovery journey through healthy weight management, I realized that no one was going to love and motivate me better than me. I needed to believe in myself first that I am deserving of a great body, a positive mind and Self-respect. Achieving any of that came from believing in me and making little healthy decisions that set me on the path for the big task- Managing my weight through healthy and Self-worthy decisions. If that worked for me, I believe it can work for you too. So, are you ready for the body you deserve? Are you ready to love yourself the only way you can? Are you ready for the big Task? I take that as a huge YES!!!



Doing the damn thang for me came with so much more great gain than I imagined. But that was after continuous and persistent dedication to the damn thang! Trust me, it wasn’t easy but it was well worth the effort when I weighed the result with the discomfort.

Don’t worry I’m not about to give you a set of dieting rules, because I understand some of these rules are hard to follow religiously for so many reasons. Some of which might be out of our control. So I’m keeping it simple, precise and “Liveable”. I chose LIVEABLE as a choice of word because I don’t want to provide you with rigorous weight management plans that you can only put up with for a certain period of time; this might lead to binge eating habits that will utter your previous hard work. I know you wouldn’t want that. However I do want to provide you with simple weight-management tips that you can live with and eventually make a life-long habit



Remembering these healthy Guides and doing them can and will lead to the result you are looking to achieve in your Weight management Journey

CONTROLLING CALORIE INTAKE: Our body weight is the sum of the total amount of calories we take in and the total amount of calories we burn every day. This means that if we are gaining more weight than we want is as a result of burning fewer calories than we take in. if we are on the other hand not losing weight, that is to say that we are taking in as much calories as we are burning. So if we are looking to lose more body weight in other to reach our healthy weight goals, then reducing our amount of calories intake and increasing physical activities, like walking, doing chores and exercises is the way to go.

EATING IN SMALLER PORTIONS: Regular controlled eating habit, is a great way to lose unwanted body weight and also stay in shape. Instead of having to start a dieting plan you can’t finish or starving to lose a large amount of weight which can be unsafe and almost impossible to maintain over time.  It is better to do the usual but in smaller amounts than you are used to. The good thing is that your body gets to adapt to this change in your way of eating and it becomes something you don’t have to worry about maintaining anymore. Also see this

EXERCISING:  When you add a little work-out plan to the above. Then you have for yourself an effective weight management life-style. It doesn’t have to be too much, activities as little as 20-30 meters walk a day is a good way to start. If you are by any means restricted from getting physical trainings from a professional fitness coach. Don’t say this is not for you yet. If you are looking to lose a large chunk of weight then just eating in small portions will not do. You also need physical activities to help regulate your heart rate and boost your mood generally on a regular basis. There are many workout plans you can kick-start from home, at your own time and convenience without any equipment at all. Some of which are Skipping, sit ups, jumping jacks, press-ups, squats, mountain climbers, etc.


REWARD YOURSELF WITH A SMILE:  Remember that you are brave, bold and beautifully made. If that doesn’t make you smile, read it again and personalize it until it does. Yes you are! And that is why no one deserves to steal your smile and your beauty song. You are complete and deserving of happiness and self-love. And I have no doubts that you will stop at nothing to give yourself your best. Seize the day and make it count in the best way you know how to right now. Remember that, it is not going to be easy but it will be worth it. Because, a Journey of a thousand miles starts with a step! So I say, let’s go do the damn thang!




Egg stew is often mistaken for Tomato Omelette . Both are not quite the same. Yes, they are both prepared with the same ingredients, just not in the same quantities. While Tomato omelette consists mainly of eggs, Egg Stew has more of tomatoes. Also, Egg stew is not “set” like Tomato Omelette .


  •         4 medium plum tomatoes (Tomato Jos)
  •         1 medium onion
  •         Salt & Dry Pepper (to taste)
  •         1 stock cube
  •        2 cooking spoons of vegetable oil


  •         Remove the seeds from the tomatoes and cut into big slices (see video).
  •         Also cut the onion into big slices (see video).
  •         Beat the two eggs, add a pinch of salt and set aside.

Heat the vegetable oil in a pot, when hot, lower the heat to medium.

  •         Add the onions and stir for about 2 minutes.
  •         Add the tomatoes, stir for a bit and cover the pot. This is so that the tomatoes and onions do not dry up too quickly. Stir from time to time though.
  •         After about 5 minutes, add the ground pepper, salt and seasoning.
  •         Keep stirring till the tomato is completely soft and separated from the oil.
  •         Slowly pour the egg in a circular motion. Do NOT stir. Cover the pot and reduce the heat to low to allow the egg to “cake”. You want the egg to form lumps in the stew rather than look mushy.

Egg stew is the best thing that ever happened to Boiled Yam and Boiled Potatoes. You can also serve it with White Rice, Fried Yam, Fried Plantain or Potatoes. And it does many things to plain sliced bread.

Watch Video directions below:

Recipe source:


A Journey of a thousand miles begins with a step…


Elenora Amarachi Paul

Actress and PLQ Nutritionist Guide


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