• Watermelon
  • Red-grapetiser drink


  1. Wash the watermelon thoroughly
  2. Chop only the pink part of the watermelon
  3. Blend the chopped watermelon into a smooth paste
  4. Sieve the watermelon to remove the seeds from the paste
  5. Add an equal measure of red-grapetiser to the watermelon. For instance, if you have 300 mls of watermelon juice, you must add 300 mls red-grapetiser. If you add more red-grapetiser than watermelon, it tastes piquant. Just use equal amounts!
  6. Serve cold! It tastes great


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Saturday November 24, 2012

Today’s Verse:
Let your light so shine before men, that they may see your good works, and glorify your Father which is in heaven. – Matthew 5:16 (KJV)

Source: http://www.dailybibleguide.com

Saturday Novemb…

Soft-Crusty-Bread Cookies


Homemade biscuits

Most biscuits in supermarkets taste good. Yet, they are far from being healthy food. They are made from white wheat flour (refined flour). Interestingly, refined flour is linked to diseases such as diabetes, colony cancer, heart diseases, obesity, etc. However, for some reasons, most people consume refined flour almost every day and usually without being conscious of its impact on their health. In fact, it is very interesting that, while  humans consume mammoth quantities of refined flour, several pests such as cockroaches and insects die after having consumed refined flour. It behaves like an insecticide.  Yet, most people like it.

I recommend going back to the roots–eating whole wheat flour such as wheat-brown-bread flour. You can make biscuits out of brown bread flour, which taste extremely great, and they are very nutritious. I call my recipe below as soft-crusty-bread cookies. These cookies are not only soft, but crusty, which gives a soft touch on the gums and tongue.


  • 10 tablespoons of wheat-brown-bread flour
  • 40 grams of margarine
  • 1/4 teaspoon of salt
  • 2 tablespoons of sugar
  • 2 eggs
  • 2 tablespoons of milk/water (optional)


  1. Sieve flour, and put back the bran into the flour
  2. Put flour into a mixing bowl
  3. Add salt, sugar, and margarine
  4. Rub margarine into the flour until it is completely fine
  5. Break the eggs into a cup and beat them
  6. Make a hole in the centre of the flour
  7. Pour the beaten eggs in the centre of the flour (leave 1 tablespoon of beaten eggs in the cup for brushing the biscuits before baking them)
  8. Mixed the eggs and flour into a fine dough for 10 minutes
  9. If some flour is still not yet mixed, but the beaten eggs are completely saturated within the four mixture, add 1 tablespoon of milk or water. If that is not enough, add another teaspoon. This means that the eggs, where two small or the flour spoons where too full. Thus, there must have been some little imbalance with the measurements of ingredients.
  10. Put the dough into the freezer (at least 5 to 10 minutes) until it is very cold, but not icy
  11. Take the dough out of the freezer, and spread it on the chopping board and using the rolling-pin flatten the dough according to the thickness, which you want.
  12. Cut the dough into shapeless sizes using a pallet knife.
  13. Spread the pieces into a baking tin
  14. Brush the top of the biscuits with 1 tablespoon of the beaten eggs, which you reserved earlier
  15. Bake at 180 degrees celsius for about 5 minutes

**Serve three people or the biscuits are all yours for three days**


@chipo muponisi 2012

Homemade brown bread biscuits (1)

@ chipo muponisi 2012

Homemade brown bread biscuits (2)












@ Chipo Muponisi, unedited post

Home Cooked Beans


Home cooked beans Vs. Bought baked beans

If you like beans, I would recommend that you eat home-cooked beans as opposed to baked-beans bought from a supermarket unless you are very busy. Baked-beans has too much sugar. It has also chemicals to preserve it. The talk about food preservatives is very debatable. Most manufacturers argue that the preservatives are health-friendly. Yet, I am interested in the amount of sugar in baked-beans. This sugar is equivalent to eating enough candy. Thus, if you are avoiding eating candy to control your weight, just know that you are still eating candy in its different form through baked-beans. We need to eat the right amounts of beans. We need it for its taste and for its nutritious effect on our bodies.

Beans contributes to both weight-loss and gain

I like eating beans. It tastes really great. It is also rich in proteins, fibre, etc. It is a good source of weightloss. The proteins build torn muscles, whilst fibre provide roughage. These activities are core to weight-loss.

However, I am quick to say that beans  contributes also to weight gain when eaten in large quantities over time because it has carbohydrates too. Remember what I said earlier in another article! I said that a cup of beans has around 250 calories. Beans taste great with other carbohydrates like baked-Irish potatoes, bread, etc. I like, for example, eating beans for breakfast. I would smear salted butter on my 2 slices of bread, put a layer of beans, add fried eggs with drippy yolks, add sliced tomato and onion, sprinkle cheese-salt on it and drink lots of hot tea. This breakfast meal is already about 517 calories. Yet, the average calories intake per meal (which is also debatable) is 400 calories. This means that if you want to eat beans, you must eat it once or twice per week. You must also balance your total in take of calories per day. Or, you simply do more exercises to burn extra calories. This might sound alarming, but it is not. All you need is knowing the total amount of calories your body requires each day according to your weight, height, age, and activities. You need also to know how much calories are in each food, which you eat. The idea is for you to calculate quickly how much you eat per meal so that you are not afraid of certain meals without knowing your actual food in take per day. Knowledge is power. I eat beans and I manage my weight properly without stress.

Beans causing flatulence gas

Some people like beans. Yet, they avoid beans because of the flatulence gas. Too much fibre, which is not absorbed, leads to flatulence gas. The body passes this gas through the rectum by popping the sound, and through the mouth by belching. Beans is not the only food that causes flatulence gas.

Home remedy for flatulence gas

The good news is that it is easy to treat flatulence gas at home. Drink 1 tablespoon of charcoal power or charcoal tablets according to prescription after eating beans. If you are on other medication, do not drink charcoal! It would absorb those medicines, which would make them futile.

Another method involves preventing flatulence gas when cooking beans. Thus, cook the beans for 30 minutes only, and soak it in water over night. The following day, pour out the water in which you had soaked the beans, and add fresh water to cook for at least 2 hours. This reduces flatulence gas.

Flatulence gas might be a social embarrassment

Some people do not want to eat beans for fear of social embarrassment. The gas might cause so much audible noise, while passing through the rectum. It depends, where and with whom, that happens. If it happens at home with familiar people, that might be okay. Yet, if it happens when one is presenting a paper in public with the media present, that might spell doom for someone’s career. It is strange that people do not take lightly passing the gas through the rectum in public. Nonetheless, on average a person passes about 2-3 pints of gas per day (Research on the actual quantities). It is worse when the flatulence gas has an awful odour. The person sitting next to one passing gas might be extremely offended by unspoken odours. Yet, it is nice to be a comedian. The public does not get angry with a comedian, who passes gas noisily through the rectum. In some societies, men are applauded for passing gas through the rectum. Yet, women are reprimanded for the same act. However, it is easy to prevent this social embarrassment. Simply apply the remedy above!



  • 1 cup of beans
  • Enough water
  • 1/4 teaspoon of salt
  • 1/2 teaspoon of black pepper
  • 1 small onion
  • 1 small tomato
  • fresh leaves of coriander
  • 1 tablespoon of vegetable oil (preferably sunflower oil because it is odourless)


  1. Wash the beans

    @chipo muponisi

    soaked beans over night

  2. Boil the beans for 30 minutes
  3. Soak the beans over night, make sure that the water covers the entire beans
  4. Pour the soaking water on the following day, and add fresh water to the beans
  5. Cook the beans until it is very soft (the soaked beans would cook for 2 hours on average without a pressure cooker)
  6. Chop the onion and tomato, and fry them into hot oil until tender
  7. Add the fried onion-tomato, salt, and black pepper to the boiled beans. Cook for at least 3 minutes
  8. Add chopped coriander and simmer for at least 2 minutes

Voila! The beans are ready to serve two people or one person for two days

@ chipo muponisi

home cooked beans

@ Chipo Muponisi, unedited post.



What are your views on this article, let’s discuss?

Exercising on a hot day contributes to weight loss:

The natural heat from the sun helps to lose bodily fats with ease when exercising during summer time than in winter. I do not imply here that one must exercise directly in the sun. The sun-heat increases indirectly one’s heart-beats during the hot/dry season. The room gets hot, which increases the room temperature. The body temperature rises also and it increases when one exercises on a hot-sunny day. This leads to an increase in heart beats, which also contributes to weight loss. Thus, a combination of a high-room temperature, hot-body temperature and jumping exercises burns the bodily fats excessively. This is not the case in winter. It is often hard to melt bodily fats at low-room temperatures on a cold day unless with the help of a heater or weight-loss drugs, which might not be the best options.

I do not wish to be misunderstood here. It is not the sun-heat, which causes weight loss. Rather, it is the increased-continuous heart-beats, which result from the effects of sun-heat on the body during the exercises in a hot room that lead to weight loss. There are several ways of inducing heart-beats. The sun-heat is just one of those ways. That is why; some sonar systems imitate the effect of the sun-heat on the body for weight loss because it leads to increased heart beats and lots of sweating.

Sweating is indirectly linked to weight-loss:

I must also take this opportunity immediately to explain what I mean each time I talk about wearing a jersey and scarf when exercising. This, off course, increases the rate of heart-beats and lots of sweating. There are several arguments about this method. Some people think that sweating does not lead to weight loss. They think that it is a myth talking about sweating as a causality of weight loss because most people, who are obese, sweat a lot. Yet, they never lose weight. I understand the confusion concerning this argument. Briefly, obesity is often associated with other factors such as over eating unless it is induced genetically or through a disease such as diabetics, etc. Thus, obese people cannot lose weight through sweating if they eat constantly. However, this topic is not for me to unpack here. What I want to clarify is the confusion about sweat being a cause of weight loss. When I talk about sweat, I am not referring to ordinary sweat, where the body regulates its temperatures by losing fluids through sweat, etc. Yet, the sweat that I am talking about here, is the kind of sweat, which comes out of the body, simply because someone chose to pump it out of its body by increasing the heart-beats through exercises and warm articles of clothing. I do not know what it means to lose weight by sweating without exercises. However, I do know what it means to lose weight by sweating, which is induced through exercises and warm articles of clothing. The point here is that weight-loss is not found in the sweat, but in the heart-beats, which lead to sweating. This means that there is an indirect relationship between weight-loss and sweating. Thus, when a heart is beating, it works also to detoxify the body. The sweat comes handy here through the bodily project of detoxification. This means that the body releases toxic substances through the bodily sweat, urine, etc. Remember that the processed food has flooded the markets and restaurants. The processed food is often associated with lots of toxins, which are released from the body through sweating, etc. Therefore, detoxification is vital to weight loss. This is a huge topic to discuss in this article.

One does not just collapse due to warm clothing

I want to clarify again that one can not simply collapse by wearing warm clothing when exercising on a hot-sunny day unless one ignores specific measures:

  • One must open windows in the room, where exercises are taking place
  • One must exercise near the window, taking air in and out deeply
  • One must drink fluids during exercises
  • Yet, most importantly, one must have the capacity to tell the dryness and humidity of the weather when exercising in warm keep-fit clothes. I am talking here about the cooling effect on the body related to the weather. Thus, when the weather is humid, the chances of collapsing are high whether one is wearing warm clothes or not. The sweat does not evaporate faster on a humid day than it does on a dry day. This means that the sweat remains on the body longer than it should, which might keep the body temperatures excessively high. This might lead to collapsing because there is no cooling effect, which occurs as a result of the sweat evaporating. Yet, when the day is dry, the sweat evaporates into the atmosphere at a fast pace, leaving the body cool, which prevents one from collapsing. This means that it is not advisable to use warm articles of clothing on a humid day unless one keeps wiping the sweat off the body and unless one keeps drinking plenty of water. That is why; it is important to consult a person, who has had personal experience battling with weight loss for years. Yet, this is not enough because such a person must at least have experimented several times on oneself and others. Consulting a trainer or medical practitioner, who has never experienced weight problems, might result in receiving insufficient information on weight loss. Some experts do not have a personal connection with weight issues. Therefore, they talk about what they have been taught, but not what they have faced personally. Be alert!

My Weekly Overview:

The following are my weight-loss activities from Monday to Friday (November 19-23, 2012), which is day 15 to day 19:

  1. I spent a total of 1 hour 50 minutes praying and meditating for five days from Monday to Friday. I took time listening to our Creator and to my body. I learnt that I was tired due to a busy week. I tried mitigating the fatigue. I am glad it is a weekend. I can rest.
  2. I am supposed to use pure fruit for weight-loss. Yet, I did not get time to go to the supermarket. I have to ensure that I do this on Sunday because I will be busy again next week.
  3. I managed drinking warm water before exercising. I drank 6.3 litres in five days, which was about 1.3 per day on average. Plain water is not as effective as when it has lemon juice. I have to rectify this soonest.
  4. I spent a total of 1 hour 16 minutes in 3 out of 5 days of the week doing body stretches and warm-ups (Mon=27mins; Wed=31mins; and Fri=18mins). I did not do these exercises on Tuesday and Thursday due to a busy schedule. Yet, I made sure to double these exercises on Wednesday and Friday to catch up for the missed days—Tuesday and Thursday. Thus, in terms of breaking calories, I did not miss my targets for the entire week. I am glad.
  5. I did a total of 5, 800 jumps in 4 out of 5 days (Mon=1,400; Wed=2000; Thurs=1,200 and Fri=1,200). I spent a total of 1 hour 33 minutes jumping in 4 out of 5 days. I made sure that I jumped more on Wednesday to catch up, since I did not jump on Tuesday. Again, I met my target for the week of jumping at least 5000 counts in five days.
  6. I had my breakfast, which included rice pudding, brown-bread-fritters, millet porridge, 2% fat milk and Rooibos tea 300 mls per breakfast.
  7. I ate my lunch from Monday to Friday despite being busy. I had roasted chicken, carrot soup, onion-tomato soup, rice, thick porridge from millet, etc. On average I ate roasted chicken, tomato-onion soup and rice, but prepared with different flavours.
  8. I ate my supper all five days. This included scones and rooibos tea, rice and roasted chicken in carrot soup, boiled eggs in tomato-onion soup and rice, fried chicken and thick millet porridge.
  9. I drank my afternoon fluids daily for five days to flash out toxins during the day. I drank a total of 3.1 litres of rooibos tea, which is 700-900 mls on average
  10. I drank my evening fluids, which was about 2.5 litres for five days
  11. I observed that I struggled exercising on Tuesday and Thursday although I was excited about exercising because of other equally important activities. I am glad that despite this, I managed to exercise and met my targets. I preserved not because I have to, but because I have a target, which I want to meet by December 20, 2012. This means that I have to seriously re-plan my activities so that this week does not repeat itself next week.


@ Chipo Muponisi, unedited post.



Does libel work for a nation, a continent or a people, who do not read? You can write about them. Yet, they would never know despite having that particular book from you as a gift…

Does libel work…

DAY 15 of My Weight Loss Program


Time runs fast. Today is already my 15th day of my weight-loss program. I began this phase of my weight loss program on November 05, 2012. This Friday would be the 19th day, which shall make 3 weeks of exercising. I hope that you are also excited about your progress. It is amazing to see the weight loss so far. The following is what I did today:

  • Prayer/Meditation: I spent 50 minutes (06:50-07:40 hours)  listening to God and reading scripture. Then, I relaxed through breathing techniques as I listened to my body. I had a great time reconnecting with myself at the onset of my busy day. It is best to pray/meditate very early when the city is extremely quite. The air is fresh though not completely clean. If you get out quite often to pray/meditate early in the mornings, you would fully appreciate campaigns about going green, and you would probably take part in the fight against carbon releases in the cities. 
  • Pure fruit Juice: I did not use any pure fruit juice today. I did not find any fruit at the super-market.
  • Warm-water: I used quite warm water (1 litre) before exercising.
  • Body stretches and/warm ups: I spent today 27 minutes (08:02-08:29 hours) warming up and stretching my body to prepare it for jumping this morning. I warmed up running faster in one place for five minutes. I stretched then my body muscles and joints around my thighs, knees, calves, ankles, shins, toes, bums, fingers, writs, arms, shoulders, sides, waist, etc. I did a total of 950 counts stretching body parts. I ended this session as usual with another warm up, relaxed muscles, and got ready for jumping.
  • I did 1, 400 jumps in 22 minutes from 08:30-08:51. I was very excited, but I controlled my excitement to avoid jumping more than is necessary. I drank warm water (300 mls) while exercising. I wore as usual my warm clothes during jumping. Try researching on this, you would be amazed the benefits.
  • Breakfast: I ate rice pudding (7 tablespoons of rice) made from a quarter cup of milk and 1 teaspoon of brown sugar.
  • Lunch: 1/2 roasted-chicken breast, carrot-tomato-onion soup, and thick porridge from millet flour.
  • Afternoon Fluids: I drank 900 mls of rooibos tea. Remember not to put sugar in rooibos tea!
  • Supper: I ate 1 large scone and 300 mls of rooibos tea
  • Evening fluids: I drank 300 mls of rooibos tea so far. The season is hot, I can drink some more.
  • Comments: My week started on a very busy note again. I thank God because I not only exercised, but also, did my work for the day. Tomorrow will be busy with meetings. I hope to find time to look for fruits to use for my weight-loss juices.

@ Chipo Muponisi, unedited post



This week ran from DAY 8 of my weight loss exercises (Monday, November 12, 2012) to DAY 16 (Friday, November 16, 2012). I had a busy week, where I worked from 12:00PM to 03:00AM with a few breaks. The following were my activities and basic observations. I hope that you observed also your performance for the week:

  1. As usual, I start my exercises with prayer and/or meditation. This week, I spent a total of 2 hours 25 minutes in prayer and meditation in 5 days from Monday to Friday.  I do not always do both activities, mostly when I wake up late. Yet, it is very important to find, examine, and understand yourself before starting your day even if it means spending less time in prayer and meditation. For instance, this week, I spent 7 minutes in prayer on Monday and another 7 minutes on Thursday. However, I spend enough time when I wake up early. This week, I spent 56 minutes on Monday; 37 minutes on Wednesday; and 38 minutes on Friday. It is key to ground yourself early in the day. This helped to exercise despite having a very busy week.
  2. I drank a total of 600mls of very concentrated freshly-pressed-lemon juice on Monday and Tuesday. I drank also 300mls of concentrated blended raw onion, which I softened with tomato juice on Wednesday (Raw onion-tomato juice works perfect to detox. However, it gives a heartburn unless you boil the onion in water before mixing it with uncooked blended tomatoes. If you want quick results use it raw, but you would be uncomfortable for 1-2 hours).
  3. I drank a total of 5 litres of warm water—1 litre each day from Monday to Friday—to flash my system shortly before exercises. I added ½ a cup of freshly-pressed-lemon juice to each litre. Remember always never to drink plain water to flash the system! It works perfect with lemon or any other citrus fruit, etc. You will see the effect such as clear urine, odourless sweat, etc
  4. Loosing weight requires flexing muscles and joints among other things. Therefore, I stretched my body in a total of 2 hours 19 minutes for 5 days from Monday to Friday (I spent 28 minutes on Monday; 30 minutes on Tuesday; 28 minutes on Wednesday; 32 minutes on Thursday; and 21 minutes on Friday). Body stretches must include, but not limited to the following: knees, calves, ankles, thighs, bums, shoulders, sides, writs, arms, and waist. Each of these must be flexed 50 times. This means 500 times on each body part. It is not necessary to spend hours stretching the body.  You must be aware of tear and wear of bones and cartilages as a result of excessive exercises, which is likely to have an impact mostly from middle-age. It is not strenuous exercises, which lead to weight loss, but your consistence to exercise, and to burn calories more than you eat.
  5. I did 6, 100 jumps in a total of 1 hour 44 minutes for 5 days from Monday to Friday. This means that I did 1, 100 jumps in 21 minutes on Monday; 1, 200 in 18 minutes on Tuesday; 1, 300 jumps in 19 minutes on Wednesday; 1, 400 jumps in 27 minutes on Thursday; and 1, 100 jumps in 19 minutes on Friday. Remember to jump only enough. Yet, you can also accelerate the rate of weight loss. For instance, I wore a woolen scarf and jersey, while jumping which left me dripping in sweat daily. Note that, it is not ideal to wear warm clothes on a hot day, while exercising if you suffer from high blood pressure; heart conditions; etc. Consult your doctor! I could tell that I burnt many calories although I did not use a cardio-machine  to count calories burned during exercises. Yet, I could tell because of my massive-constant-heart beats and huge amounts of sweat, which I lost during exercises. Trust me! My keep-fit clothes were soaked completely in sweat.
  6. I missed breakfast in four days—Monday to Thursday—because I woke up late after working until early in the morning. I noticed that it was always already lunch time by the time I finished doing my prayers, meditations, and exercises. Friday was only day I had breakfast this week, which is not good because a body requires all meals daily. Knowing this, I had to re-plan so that I ate my daily calories per day despite missing breakfast. I had to eat large portions of lunch (brunch) for those four days when I missed breakfast to maintain my daily food intake. But, I had supper daily. I ate as usual whole grains, which included rice, spaghetti, a thick porridge from millet, and bread. I eat mainly fish and chicken for proteins. I ate cabbage, onions, and tomatoes, etc. I had rice pudding for sweet course, etc.
  7. For my afternoon-weight-loss fluids, I drank 300mls of tea masala on Monday, and a total of 2.8 litres of rooibos tea from Monday to Friday. However, for my evening fluids, I drank a total of 2.6 litres of rooibos tea in five days, and 600mls of milk on Wednesday and Friday.I drank milk knowing that it is not a great option during weight loss because it interferes with weight-loss. Even tea masala is not a good option although it tastes great. Milk is the largest ingredient in tea masala. I drank a mug of tea masala, which is still okay.
  8. Generally, I am very happy that I managed to exercise despite having a very busy week, where I worked until early in the morning from Monday to Friday. Remember to rest from exercises during the weekend.

@ Chipo Muponisi, unedited post

Weight-loss/Maintenance is an Investment


DAY 10 for my Weight loss program:

Most often, when we think about the word investment, we associate it with a business, shares, etc. Little do we think of weight loss or maintenance as investment. Yet, we invest a lot in our exercises and other activities like eating the right food, which is meant to lose or maintain weight. Thus, we need to invest in our weight loss or maintenance to reach our target. Invest does not end at reaching the target because we do not want to relapse into overweight again.

I convinced myself to invest time, energy, and resources in my food to ensure that I eat only the food, which is right for my body to either lose weight or maintain it.  First, I cook my food from Monday to Friday, but weekends I often eat out.   This means that I INVEST time in cooking the food, where I have control over the quantities of ingredients, which go into my food. It is common knowledge that too much salt, milk, oil mostly animal fats, bicarbonate soda, soft drinks, etc are not ideal when one wants to lose or maintain weight. Therefore, instead of going out to the restaurant or calling for home delivery, I prepare my food well.

Thus, preparing food is a serious investment, since we spend time, energy and the right resources to cook. For instance, today, I prepared a home-made bread. It takes time to knead the bread, watch the dough rise, and bake it. It costs a bit of money to buy the right kind of flour (Wheat-brown-bread flour) because you are concerned about your weight and health in general. Once you know what it takes to have the right body and health, you would be willing to eat right, and you would not allow someone else a the restaurant to serve you with the food, which you would not otherwise treat your self to. With practice, you would learn to prepare meals quickly and with ease.

For my supper today, I made the following as a way of investing time, energy and resources in my weight loss program:

1. Sweet-Salty-Sourly Bread: I made a traditional bread. It requires about 1 hour to prepare.I put 2 tablespoons of instant yeast in a bowl, added 1 tablespoon of sugar, 1 tsp of salt, 1 tsp of fresh-crushed ginger, and added 1 mug of very warm water, but not hot water because it kills the yeast and the bread would not rise. Then, I added 1 mug of wheat-brown-bread flour, and blended the ingredients with a mixer. I placed a lid on the bowl, and placed it near a warm oven, and let it rise with bubbles on top. After 10-15 minutes, I added 2 cups of wheat-brown-bread flour (I did not use the coarse flour with much grains in it, the medium one works wonders), and I mixed it well, and kneaded it well. After the dough was ready, I allowed it to rise three times before baking it. This means that after the dough rises to almost double its original size, you must knead it again, level it, and let it rise a second time to double or more than its original size. Then, knead it again and let it rise for the third time. This creates a sourly taste because the dough ferments a bit as it rises three times. It is the same taste you get if you add Greek yogurt to the dough.

Then, you bake it in a special way at 100 degree Celsius, but you must put a wet cloth on top of the dough to allow it bake under steam so that it becomes hefty, but also soft and sourly. You need to keep wetting your piece of cloth every five minutes. NB: Reduce the heat if it burns the cloth is less than five minutes.

This bread is so tasty that you can eat a lot of it without knowing. Therefore, to avoid over eating, I design my bread into five parts (See in the 1st picture below), where I plan to eat at least one part per day, since it is a very hefty bread. Although the pieces of bread are  thin (See 2nd picture below), they are quite hefty. one piece is enough for supper, but lunch two can do.

2. Marinated-Grilled Chicken: The third pictures shows a piece of chicken. Marinate your chicken in 1/4 tsp of white pepper, 1/2 tsp of garlic, 1/2  tsp of  ginger, and 1/4 of salt after removing the animal fats. Then, pour 1/4 tsp of vegetable oil and rub in. Then, you bake it at 120 degree celsius. Make sure that it is crispy on the outside and tender on the inside.
3. Steamed cabbage: Chop white cabbage, fresh hot chili, white onion, and tomato. Heat oil in a sauce pan, add onion and fry it for about 2 minute. Then, add cabbage, salt, chili and tomato to the frying onion. Put a lid on and steam it for about 3 minutes. It tastes real good.

4. Rooibos: This is idea tea for the evening. 0 % calories, and great oxidation.

Arguably, you need to value yourself to eat the right food.

Lines demarcate the bread in 5 parts

This piece is hefty despite being thin
@ chipo muponisi

white cabbage

2 slices of bread, a piece of chicken, & rooibos tea