I made my way to the Sunshine State yesterday after a somewhat exciting weekend. On Thursday we celebrated my daughter's 25th birthday. I really enjoyed New Moon. I guess my kids keep me pretty young! On Friday evening we trained with some friends of ours. They always kick our butts in the gym. It's a really great experience to train with others here and there. You get new ideas and ways to keep
I'm off Herbalife for the time being(2/3 weeks already). When "pokai"ness is over I will continue with Herbalife and eventually update this blog.
Sementara itu, kita siram dulu pokok2 bunga supaya duit cepat tumbuh dan boleh dikutip.
Sementara itu, kita siram dulu pokok2 bunga supaya duit cepat tumbuh dan boleh dikutip.
Salam,
RED FLAG DAY 3
11:00am brunch
1 bowl of Mi Sedaap Goreng
1 fried egg
2 spoons beans
In between
1 mug teamix
1L plain water
5:00pm snack
1/4 packet of mix nuts
1 slice of home made caramel custard
7:30pm workout
Combination GL + SN Yoga workout done today!
GL: 20x2 reps
- jumping jacks
- advanced burpee
- mountain climbers
- jumps rope
- prisoner squads
- close with plank 10 secs
SN Yoga
- walking dog
- fist of fire
- erkk.. aku tak ingat nama 2 step nih, both left and right
- close with simple breathing workout
Ehem, terajin nak citer plak apa aku buat tadih... burpee if dalam training, supposed to do 30x. Perghkhhh... tak tertahan dek badan... dekat 10 yang last pun dan mintak nyawa, so I know oledi my body not really in to it so I just follow the flow, setakat mana yang mampu. Percaya tak, start berpeluh masa aku start buat walking dog. Masa nih, terasa isi perot bergegar2 hahaha :)). Sebab dok kawal nafas 1 hal, tahan kaki 1 hal, yer lah, 1 kat atas, 1 kat bawah... fuh... nampak cam mudah, tapi berfeluh seriyess...
Aku nak buat 10 minutes jer, dan nak buat GL workout jer. Sekali dah abeh 2 reps tuh, aku masih termengah2, means heart beat tak drop down lagik nih, that's why aku sambung cool down with yoga, turn out, berpeluh plak kejap masa buat yoga, terpaksa carik alternatif lain nak coll down, last close up with self breathing exercise.
In between
200ml plain water
8:30pm dinner
1 polisterin nasi putih
1 pc ayam goreng
1/4 polisterin kobis + kekacang
In between
1 mug coffee
800ml plain water
Aku ketagih nak lari tapi memandangkan tahap kesihatan masih samar2, aku batalkan niat dan workout dalam umah saja. Pisa, wait for me >:)
Tips!
Ingat lagi zaman kanak2, sekolah rendah dulu2. masa PJ [pendidikan jasmani] cikgu selalu soh warmup dulu kan. U-la-hoop la, lompat setempat la, lari dari point ke 1 point then patah balik... actually childhood exercise nih, sangat2 membantu masa kita nak start our workout. Kalo dah blur sangat2 apa nak buat masa warm up tuh, ingat balik jaman kanak2 dulu dan buat lah 2-3 step cth mcm saya sebut tadih as ur warm up exercise.
Another more is touch ur toe. Nih info dari Real Age. Badan kita, makin lama, makin tua, makin hilang ke'elastikan'nya. Elastic nih ada kaitan dengan jantung. Dalam kata lain, kalo badan kita flexible, leh lentuk liuk the muscle, ini yang tentukan how elastic or stiffness arteri yang serve ur heart [teruknya translation haku :-s]. So cemana nak tahu jantung masih ok? Do this simple test.
Duduk bersila, rapatkan 2-2 tapak kaki, tangan 2-2 pegang hujung jari kaki tuh, try touch your toe with ur forehead, leh kena tak? ker terangkat 2-2 belah paha? wahahaha :)). If u can do this, good! Move to the 2nd test : regangkan kaki [oldtime school nyer regangan], sama gak, cuba touch ur toe. If masih leh touch without difficulties, means ur heart is still in a very good condition. Kalo dah terasa sakit2 belakang, ada difficulties breathing sket dalam usaha nak cecah ke toe tuh, ehem2... banyak2kan strecthing dan exercise yer.
Dalam artikel Real Age, just cakap 1 cara jer, aku tambah lagik 1 cara sebab aku perasan ada certain2 workout buat yang 1st step tuh, dan aku ada nampak tak semua orang leh tunduk sampai ke hujung jari with ur dahi kena on it. 1 sebab tak biasa workout cam nih, biasanya happen to the beginners, badan tak cukup elastic lagik. 1 lagik sebab, badan kita masih besar, paha besar, double extra tyre di perot, give us double difficulties nak sampai ke bawah... so nak touch the toe adalah satu perkara yang agak susah.
Moral: Loose some weight guys, make ur waist slimmer from time to time, InsyaALLAH... kalo hariknik xleh touch that toe, another time MESTI leh touch, trust me... syilap2! TRUST YOUR SELF [u wont get flat tummy in 1 nite] it's gonna be a bumpy road but u will make it... :D
Salam,
RED FLAG DAY 2
9:00am breakfast
1 pc roti canai kosong
1 small cup of gulai ayam mak
1 pc sausage
1 cup of coffee
In between
4 glass of plain water
Before lunch aku dah balik Bukit Gedong. Tapi the whole day macam nak belah perut pun ader. Aku tak bawak EPO aku balik kampung sebab tak assume aku red flag today. Again, awal seminggu. Mmm... so acara guling, lipat perot, tungku warm mineral water version haku, sapu balm, sumer dah buat lah nih. Sumer gagal.
So sampai ke petang, dekat 2-3 kali sekejap sedar, sekejap tak sedar. Rasanya ini pertama kali red flag without shakes. Perot dah lama tak buat hal semenjak amik shakes... adakah kebetulan stop shakes kejap, perot buat hal? Or sebab aku tak amik EPO? Chaih! Mcm2 lah ko Miza... banyak sangat bender nak pikir, tak larat pikir. Perot dah ok sket before lunch+dinner [dekat kul 5pm baru makan lunch, nak panggey aper nih? luner? keh keh keh...]
5:00pm luner
1 pc wholemeal bread + tuna mayo
3 pcs small drummet fried [last kopek]
2 spoons beans
In between
1 mug teamix
800ml plain water
10:30am supper
1/2 bolw cereal+oat+low fat milk
In between
1 mug teamix
800ml plain water
Workout
No workout for today!
Luner and supper photo is recycle photo ok... :P
RED FLAG DAY 2
9:00am breakfast
1 pc roti canai kosong
1 small cup of gulai ayam mak
1 pc sausage
1 cup of coffee
In between
4 glass of plain water
Before lunch aku dah balik Bukit Gedong. Tapi the whole day macam nak belah perut pun ader. Aku tak bawak EPO aku balik kampung sebab tak assume aku red flag today. Again, awal seminggu. Mmm... so acara guling, lipat perot, tungku warm mineral water version haku, sapu balm, sumer dah buat lah nih. Sumer gagal.
So sampai ke petang, dekat 2-3 kali sekejap sedar, sekejap tak sedar. Rasanya ini pertama kali red flag without shakes. Perot dah lama tak buat hal semenjak amik shakes... adakah kebetulan stop shakes kejap, perot buat hal? Or sebab aku tak amik EPO? Chaih! Mcm2 lah ko Miza... banyak sangat bender nak pikir, tak larat pikir. Perot dah ok sket before lunch+dinner [dekat kul 5pm baru makan lunch, nak panggey aper nih? luner? keh keh keh...]
5:00pm luner
1 pc wholemeal bread + tuna mayo
3 pcs small drummet fried [last kopek]
2 spoons beans
In between
1 mug teamix
800ml plain water
10:30am supper
1/2 bolw cereal+oat+low fat milk
In between
1 mug teamix
800ml plain water
Workout
No workout for today!
Luner and supper photo is recycle photo ok... :P
Salam,
RED FLAG DAY 1
Balik kenduri kena red flag... erm, sakit nyer perot! EPO tertinggal kat Bukit Gedong, help! help!
6:30am breakfast
1/2 bowl cereal+jacob+low fat milk
1 cup of coffee
In between
4 glass of plain water
3:00pm lunch a.k.a kenduri
1/2 plate nasi hujan panaih
1 pc ayam masak rendang
1/4 plate tembikai
1/4 plate mix veggies siram with kuah satay [nyum nyum]
1/2 pc pulut panggang
1/2 cup bubur kacang
Kenduri adik beradik Minyak, sekali dah sampai sana, baru tahu adik beradik kami jugak [tokwan dengan tokwan family yang di rai is 2 beradik]. Masa sembang2, rupanya derang ada datang rumah [kampung] tapi xder orang kat umah -means family kamik tak dapat di hubungi lah nih. Generasi tok+tokwan jer tahu, generasi mak+abah pun xberapa tahu ada pertalian nih, generasi aku+adik2 lagi lah lost. Kalo buat re-union, entah ramai lagik yang kami tak kenal. Aperlah, memalukan, dalam kelompok family sendiri pun dah tak kenal.
In between
Bbrp slices pulut + ayam gulai
1/2 bowl of laksa mak
1/2 cup of coffee
3 glass of plain water
9:00am dinner
1/2 plate nasi tomato
Bbrp pcs ayam masak merah mak
In between
4 glass of plain water
Workout
No workout for today!
Salam,
SELAMAT HARI RAYA AIDILADHA
10:00am breakfast
Bbrp slice of pulut
1 small cup of gulai ayam mak
1/2 cup of coffee [curik abah nyer]
Bbrp slice of puding mak
Makan lepas balik mesjid. masa bangun tuh dah kalut2 sebab dok berebut mandi dengan mak+abah. Semua nak mandi time nih lah... haih! Saper yang bangun awal apesal takmo mandi dulu? Wachaaa...
In between
4 glass of plain water
Xleh nak kira brp ml sebab aku pakai cawan, aku assume 1 cawan ermm... maybe 200-300ml kot. Anyway, aku stated sinik as glass lah yer... senang!
3:00pm lunch
1 bowl laksa mak
Bbrp slices cake
Mak buat untuk besday Anand kelmarin tapi Anand MIA. Orang lain nyer besday cake, orang lain yang ngap :P
In between
3 glass of plain water
7:30am dinner
1/2 plate nasi putih
Bbrp pcs ayam gulai mak
1/2 cup coffee [tak sure curik abah nyer, atau abah curik aku nyer :-s]
In between
Bbrp slices puding mak
Bbrp slices cake mak
Bbrp pcs choc with Almond
4 glass of plain water
Workout
No workout for today!
Nih anak sepupu. Cucu Mak Munah [adik abah]. Ingat lagik Mak Munah? Click here to remember her hihihi. Budak nih nama dia Haris, panggey Aish tapi abah panggey Aisywarya Rai akekeke, sebab bulu mata panjang melampau. Sejibik mcm bapak dia masa kecik2 dulu.
Salam,
8:00am breakfast
1 pc banana raw [b4 reach Agilent]
1/2 plate bihun goreng
1/2 plate nasi goreng
1 fried egg
In between
1 mug teamix
800ml plain water
12:00pm lunch at JJ food court Queensbay Mall with VJ
1/2 plate nasi putih [too much, cannot finish]
1 pc drumstick roasted
1/2 portion of scramble egg [too much cannot finish]
1/4 portion of mix veggies
1/2 cup of Tea Herba Ginseng Red Date [another 1/2 finish it at kilang...]
VJ: you guys will be seeing her name quite alot's after this hihihi. Menggantikan engineer yang resign last few months so aku ada kawan makan. Leh layan masuk 1 kepala... I likeee...
In between
1 mug teamix
800ml plain water
8:30am dinner
1 bowl Mi Sedaap Perisa Ayam Bawang
3 pcs small wings fried
1 cup Soyfresh Malt Milk
In between
1 pc wholemeal bread + tuna mayo
1 mug teamix
800ml plain water
Workout
No workout for today!
Malam yang letih... sepatutnya dah balik dengan Ima after work today tapi tunggu Nana Tona tak sampai2 darik Ipoh. Memula dari msg, igt dia reach Penang 8.30pm kat Terminal Bas Sungai Nibong. Msg paling last rupanya aku sepatutnya baca as: bas gerak 8.30pm. Means sampai sinik 11.30pm la... plus minus 3 hrs journey...
Around 8.30pm, dapat msg from Nana, bas tak sampai lagik. Erk? :-s Mati pengsan +_+ abeh tuh kul berapa nak gerak kalo bas tak sampai lagik. 9.30pm baru dapat lagik 1 msg, bas baru gerak. Aduhai. Harus leh bantai tido dulu nih. Around 12am, msg Nana masuk lagik cakap ada kat Nibong Tebal. Mmm, nak dekat lah tuh. tapi Raya Eve nih... tak sure lah jammed ker tak... kompom jammed. Lepas ke Penang Bridge dalam masa yang di jangka kan? Berapa ribu kete+bas+lori yang dok Q tunggu turn nak masuk island nih...
1.30am, Nana
Sampai umah around 2.30am or more or less 3am kot... Dah letih giler dah. tapi xleh tido. Nana terus shoot g dapor, lapo lah tuh, kesian gak, lama giler dok dalam bas, aku tak sure dia bedal aper tadih, tapi darik cara makan, cam tak jumpa makanan seharik :P. Anyway, maybe sebab dah lewat, so dia tak dapat nak abehkan burger. 1/2 lagik makan esok kot. Burger haku tak makan, lagipon, mmg dah lewat giler. time for tido lah...
Sumer2 dah masuk tido, aku sorang bertenggek depan tv atas sofa. Bila masa aku lelap, tak sure. Sedar2 pagik, mak dah gerak Subuh. Oh! Sudah pagik raya.
I had gotten pretty busy and didn't spark for a couple days. Holidays sort of make the focus go onto something OTHER than the routine, than journaling, etc.
But, I never had my mind totally off what I needed to do. I didn't exercise Thursday or Friday, so I have my sneakers on and plan to do my alloted cardio before showering for whatever we're gonna do this evening. I've eaten fine today, and I'm not terribly hungry at the moment, either.
So, the holiday and Black Friday:
Thursday: I ate breakfast, cause I knew dinner would be round 4 or 5 pm, depending on the turkey's doneness. We outdid ourselves this year, as the food was especially delicious (and plentiful, of course). My contribution was an organic salad with arugula, watercress, pears, dried cranberries, blue cheese with raspberry vinaigrette and toasted pecans. I thought it was great, the blend of sweet from the fruits and dressing, earthy and peppery from the greens and pecans, and the sour-deep taste of the cheese crumbles. I also took a veggie platter with assorted raw veggies. This way, I knew I'd have lots of F/Vs to select from. Instead of making the low-fat chocolate cake and baked apples, I spazzed and got pumpkin pie and key lime pie at Whole Foods. It worked out. I had about two tablespoons worth of the insides of key lime pie (I hate the crust of those pies, graham crackers are icky to me). And that with a bit of whipped cream did me fine, along with a couple bites of dark Belgian chocolate (60% mini bites, not truffles).
Later that evening, at home from my family's gathering, I got peckish. In order not to totally go into food depravity, I heated up some lentil soup, had a pear, called it a night.
The scale was fine the next day, other than a little salt uptick. Salt has continued to bedevil me, so I have not returned to 266 (I'm at 268 and change). I have been in stasis, not losing, but the salt regain hasn't left cause I've indulged in the salties. My bad.
It's still thrilling to see me in the 60's, but I"m really ready to move on, here, peops!
Black Friday: I had a beef craving (again, what up with dat), so we went to Chipotle. I had part of the Barbacoa Bowl (I asked for very little rice and extra beans to give me fiber-fill-me-up) and had the guac for the good fats and flavor. Hubby let me have one of his beef tacos. That satisfied my beef craving, so I had a very light dinner of leftover turkey breast in light gravy with some organic whole cranberry sauce and sweet potatoes and fruit (papaya, orange).
Today, I've only had one meal--egg white garlic-tomato omelette with Ezequiel toast and St. Dalfour four fruits jam, Trop 50 orange juice lite, coffee.
I have noticed that when I have several 400 to 500 calorie meals in a row, my appetite is a bit quieter. When I have a a couple big meals in a row, my appetite readjusts upward. This makes me want to not binge, I can tell you. I like that I'm feeling calmer in terms of appetite, and I am so afraid to set up a binge by having a huge blow-out.
Anyway, I haven't lost this past week, I have held on except for salt bloat variations, and now it's time to lose a bit before Christmas sets up its obstacle course.
I have done some Sparking today--my breakfast, read some articles, etc--and I want to get my head on straight for a new week. I have my horrible tasting Zinc liquid supplement (since I kept coming consistently way low on that in my nutrition profile from my online food journal), and my B-complex/B12 tabs. I've got my Amazing Grass for an afternoon pick-me-up. I'm ready to tackle the next seven days.
On to my Saturday cardio, ab work, and stretching...
Enjoy your weekend, gals and ladies. And be very healthy in your choices~
But, I never had my mind totally off what I needed to do. I didn't exercise Thursday or Friday, so I have my sneakers on and plan to do my alloted cardio before showering for whatever we're gonna do this evening. I've eaten fine today, and I'm not terribly hungry at the moment, either.
So, the holiday and Black Friday:
Thursday: I ate breakfast, cause I knew dinner would be round 4 or 5 pm, depending on the turkey's doneness. We outdid ourselves this year, as the food was especially delicious (and plentiful, of course). My contribution was an organic salad with arugula, watercress, pears, dried cranberries, blue cheese with raspberry vinaigrette and toasted pecans. I thought it was great, the blend of sweet from the fruits and dressing, earthy and peppery from the greens and pecans, and the sour-deep taste of the cheese crumbles. I also took a veggie platter with assorted raw veggies. This way, I knew I'd have lots of F/Vs to select from. Instead of making the low-fat chocolate cake and baked apples, I spazzed and got pumpkin pie and key lime pie at Whole Foods. It worked out. I had about two tablespoons worth of the insides of key lime pie (I hate the crust of those pies, graham crackers are icky to me). And that with a bit of whipped cream did me fine, along with a couple bites of dark Belgian chocolate (60% mini bites, not truffles).
Later that evening, at home from my family's gathering, I got peckish. In order not to totally go into food depravity, I heated up some lentil soup, had a pear, called it a night.
The scale was fine the next day, other than a little salt uptick. Salt has continued to bedevil me, so I have not returned to 266 (I'm at 268 and change). I have been in stasis, not losing, but the salt regain hasn't left cause I've indulged in the salties. My bad.
It's still thrilling to see me in the 60's, but I"m really ready to move on, here, peops!
Black Friday: I had a beef craving (again, what up with dat), so we went to Chipotle. I had part of the Barbacoa Bowl (I asked for very little rice and extra beans to give me fiber-fill-me-up) and had the guac for the good fats and flavor. Hubby let me have one of his beef tacos. That satisfied my beef craving, so I had a very light dinner of leftover turkey breast in light gravy with some organic whole cranberry sauce and sweet potatoes and fruit (papaya, orange).
Today, I've only had one meal--egg white garlic-tomato omelette with Ezequiel toast and St. Dalfour four fruits jam, Trop 50 orange juice lite, coffee.
I have noticed that when I have several 400 to 500 calorie meals in a row, my appetite is a bit quieter. When I have a a couple big meals in a row, my appetite readjusts upward. This makes me want to not binge, I can tell you. I like that I'm feeling calmer in terms of appetite, and I am so afraid to set up a binge by having a huge blow-out.
Anyway, I haven't lost this past week, I have held on except for salt bloat variations, and now it's time to lose a bit before Christmas sets up its obstacle course.
I have done some Sparking today--my breakfast, read some articles, etc--and I want to get my head on straight for a new week. I have my horrible tasting Zinc liquid supplement (since I kept coming consistently way low on that in my nutrition profile from my online food journal), and my B-complex/B12 tabs. I've got my Amazing Grass for an afternoon pick-me-up. I'm ready to tackle the next seven days.
On to my Saturday cardio, ab work, and stretching...
Enjoy your weekend, gals and ladies. And be very healthy in your choices~
Suzi has lost an incredible 256 pounds in one and a half years. She was a morbidly obese 430 pounds 18 months ago. She's a 40 year old single mother and now weighs 176. She was able to accomplish this incredible feat without weight loss surgery. But she did quit her job and moved in with her parents to focus on weight loss. She's kept up a very time-intensive exercise regiment to get rid of the loose and flabby skin.
Her typical breakfast these days is a bowl of oatmeal and fruit. (Photo of oatmeal, blueberries and sunflower seeds shown here is via Flickr).
See her inspiring story here.
It's Black Friday!!I've been hearing on the news all morning about Canadians rushing to the border in order to participate in this crazy day!Are you taking part?If you are be sure to bring a selection of clean snacks with you for the day. Trail mix, apples, clean protein bars, bananas, smoothies, etc. are all excellent portable options that won't take up too much time to eat when you are
I'm a little jealous you get to celebrate Thanksgiving today. It's a work day at home in Canada. Since it is my favorite holiday I wish I could join in on the fun! You can never have too much turkey and stuffing.... well, in moderation, that is. However, I've decided I'm going to honor the American tradition anyway because I've purchased a turkey and I will do the works this weekend. I guess I'm
Last week I taped a segment with WGN Chicago. My apologies for telling you it was airing that morning... I was wrong. It was being taped to air at a later date, which I don't have yet. I will tell you what it is as soon as I know.It was a really fabulous experience in Chicago, as are all of my experiences in the Windy City. I can't believe Oprah is heading out! Guess I'll have to work extra hard
Salam,
8:00am breakfast
1 slice white bread
1 pc sausage
1 fried egg
2 spoons beans
In between
1 mug teamix
800ml plain water
12:00pm lunch
1/2 plate nasi putih
1 medium bowl tomyam campur
1 pc ikan goreng belah belakang
In between
1 mug teamix
800ml plain water
8:30am dinner
1 slice wholemeal bread + tuna mayo
2 pcs drummet
2 spoons beans
1/2 glass of coffee
In between
1/2 pack Lurve Multigrain snack
800ml plain water
Workout
No workout for today!
Salam,
Aheheh... nih sambungan darik sinik, ader pulak sambungan yer... tak puas atie sebab tak dapat tunjuk harga kalo makan normal meal vs harga kalo makan shakes. Ok, aku just pick randomly makanan yg haku makan lah yer. Korang leh buat sendiri based on makanan harian korang so leh tahu sendirik budget masing2. Yang aku nak tunjuk nih, aku nyer... ok!
Details calculation korang leh check sinik... nih comparison at price 25% ok. Bayangkan kalo discount yang atas2 lagik, lagik lah murah mak aih... ish! geram geram geram [sounds like upin dan ipin]...
Kobis aku tak sure baper sebenarnyer, ermmm macam tuh RM1.00 ker... ker RM2.00??? huhuhu... okra pun sama. 1 each 50 sen ker... ker 70 sen? tak kan lah sengget kan? Aku letak each 50 sen lah... dah tak hengat dah... lain kali aku g makan, aku tanya mamak tuh baper ok :P. Air paling standard RM2.00 atau worse RM2.50 sekarang... juice ker aper ker... setakat teh ice tuh, dalam RM1.50 or RM2.00 kot lingkungan rega dier. Air suam pun dah ada harga sekarang... 20 sen or 50 sen... parah! nak murah? Bawak air sendirik >:)
Now tell me, mana murah mana mahal? Eheks! Nih baru at 25% discount? At 30%? 42%? Walawehhh...
For normal meal, kena pandai2 carik kedai lah kan. Penang paling cepat mmg shoot kedai mamak. Harga ehem, macam kat atas arrr. Kedai makan melayu pun leh tahan harga dah sekarang. tambah2 kedai tepi masjid Bayan Baru tuh huhuhu :-s. Aku makan hariktuh WITHOUT oda air tau, dekat RM10 gak :-s. Aku amik ikan. Please bare in mind, ikan mahal sket darik ayam kan. nak pulak cukupkan portion, carb, protien, fibre... huha huha... mmg dekat RM10 lah... haih...
Ader ker makan lunch less then RM5 now? Errmm, ader! Dalam kilang haku akekeke... sebab dapat subsidi RM2.00 so balance kalo lebih darik harga tuh, baru bayar yg extra tuh. pie balik pun harga lebey kurang lah, tak terasa cuma sebab RM2.00 tuh Agilent dah bayarkan as a subsidi for employee.
Nih belom buat comparison calorie intake lagik :)). Nanti rajin2 aku kira. Ok, sekian, wassalam :D.
Aheheh... nih sambungan darik sinik, ader pulak sambungan yer... tak puas atie sebab tak dapat tunjuk harga kalo makan normal meal vs harga kalo makan shakes. Ok, aku just pick randomly makanan yg haku makan lah yer. Korang leh buat sendiri based on makanan harian korang so leh tahu sendirik budget masing2. Yang aku nak tunjuk nih, aku nyer... ok!
Details calculation korang leh check sinik... nih comparison at price 25% ok. Bayangkan kalo discount yang atas2 lagik, lagik lah murah mak aih... ish! geram geram geram [sounds like upin dan ipin]...
click photo to enlarge
Kobis aku tak sure baper sebenarnyer, ermmm macam tuh RM1.00 ker... ker RM2.00??? huhuhu... okra pun sama. 1 each 50 sen ker... ker 70 sen? tak kan lah sengget kan? Aku letak each 50 sen lah... dah tak hengat dah... lain kali aku g makan, aku tanya mamak tuh baper ok :P. Air paling standard RM2.00 atau worse RM2.50 sekarang... juice ker aper ker... setakat teh ice tuh, dalam RM1.50 or RM2.00 kot lingkungan rega dier. Air suam pun dah ada harga sekarang... 20 sen or 50 sen... parah! nak murah? Bawak air sendirik >:)
Now tell me, mana murah mana mahal? Eheks! Nih baru at 25% discount? At 30%? 42%? Walawehhh...
For normal meal, kena pandai2 carik kedai lah kan. Penang paling cepat mmg shoot kedai mamak. Harga ehem, macam kat atas arrr. Kedai makan melayu pun leh tahan harga dah sekarang. tambah2 kedai tepi masjid Bayan Baru tuh huhuhu :-s. Aku makan hariktuh WITHOUT oda air tau, dekat RM10 gak :-s. Aku amik ikan. Please bare in mind, ikan mahal sket darik ayam kan. nak pulak cukupkan portion, carb, protien, fibre... huha huha... mmg dekat RM10 lah... haih...
Ader ker makan lunch less then RM5 now? Errmm, ader! Dalam kilang haku akekeke... sebab dapat subsidi RM2.00 so balance kalo lebih darik harga tuh, baru bayar yg extra tuh. pie balik pun harga lebey kurang lah, tak terasa cuma sebab RM2.00 tuh Agilent dah bayarkan as a subsidi for employee.
Nih belom buat comparison calorie intake lagik :)). Nanti rajin2 aku kira. Ok, sekian, wassalam :D.
Salam,
10:00am breakfast
1 slice wholemeal bread
2 pcs drummet
2 spoons beans
In between
1 mug teamix
800ml plain water
6:30pm pre-workout bite
1/4 pc banana
1/4 granola bar Nature Valley: Peanut Butter
6.45pm 20 minutes workout
Cardio+strength+10 minutes jog in place done today!
7:30pm post-workout drink
250ml soyfresh milk
8:30am dinner
1 slice wholemeal bread
2 pcs drummet
2 spoons beans
1/2 glass of coffee
In between
1/2 pack Lurve Multigrain snack
1 slice wholemeal bread shread with plain tuna mayo
1 mug teamix
800ml plain water
Lorrr... xmenarik betol... both my normal meal sama jer. roti+ayam+beans :-s
... gambo karang...
10:00am breakfast
1 slice wholemeal bread
2 pcs drummet
2 spoons beans
In between
1 mug teamix
800ml plain water
6:30pm pre-workout bite
1/4 pc banana
1/4 granola bar Nature Valley: Peanut Butter
6.45pm 20 minutes workout
Cardio+strength+10 minutes jog in place done today!
7:30pm post-workout drink
250ml soyfresh milk
8:30am dinner
1 slice wholemeal bread
2 pcs drummet
2 spoons beans
1/2 glass of coffee
In between
1/2 pack Lurve Multigrain snack
1 slice wholemeal bread shread with plain tuna mayo
1 mug teamix
800ml plain water
Lorrr... xmenarik betol... both my normal meal sama jer. roti+ayam+beans :-s
... gambo karang...
I finally have the video!!!Click here if you missed me last week on NY Nightly News with Chuck Scarborough.Enjoy!
Salam,
Sebelom saya jawap direct soklan kat title tuh, kasik lah saya buat 1 karangan pendek sikit... tak puas jawap pendek. Nak karang jugak sket! tapi saya cuba sedaya upaya untuk tidak meleret. Tuh pasal panggey nih '1 karangan pendek'. Nih soklan darik ainrahman:
Actually Ain bukan orang pertama yang tanya soklan keramat nih dan saya percaya bukan orang terakhir yang akan tanya. So daripada saya reply di comment area, baik saya buat 1 posting KHAS untuk mereka2 yang suka tanya "besar ke duet kena kuo selama 1 tahun 6 bulan nih'?
Correction: By rite, semasa soklan ni di tanya, saya dah consume HL selama 1 tahun 7 bulan bukan 1 tahun 6 bulan...
Dan actually ada comment ke dua di bawah comment Ain. Comment darik Mia [even Mia dah delete, saya tetap akan jawap jugak]. Comment Mia lebey kurang camnihlah, 'saya pun tak sabar nak tahu jawapan pfs"... mmm...
Mukhadimah
Bagi sesetengah orang soklan nih mcm tak der aper2 tau, setengah orang maybe bacer sekali lalu, setengah orang maybe baca pastu lupa, setengah orang bacer dan ingat sampai bila2. Saya orang yang last sekali :D. Bacer dan ingat sampai bila2 sebab soklan nih bukan saja di tanya dalam email; ada orang tanya dalam sms, verbal talk [paling ramai] dan nih pertama kali secara tinggal msg di blog.
The besh thing is 2-3 harik sebelom soklan nih di shoot masuk dalam blog, saya dengan Dieha baru jer sembang pasal mender nih. Actually saya yang kuokan topic nih dulu sebab petang tuh ada sorang kakak dalam surau, sembang2 dan tanya soklan yang sama, ala2 soklan Ain pada saya. Di ulangi: akak tuh pun bukan orang pertama yang tanya... ehem...
So bila tetiba saya bacer soklan yang sama di blog, angin kus2 tetiba jer datang. Sebab saya dah letih jawap soklan nih. Bagi saya soklan nih, sangat sangat sangat tidak releven. Kenapa saya cakap macam nih? Sambung bacer bawah!
Tak Ada Logika
Bunyik dah macam lagu Agnes Monika pulak :)). Ok, serious balik. Semua orang tahu yang Herbalife is meal replacement. Bila dah cakap meal replacement, means shakes tuh bertindak as makanan saya harik2 lah. Ganti nasik pagik, nasik lunch or mana2 normal meal dalam 1 hari lah kan. Sebab nak kena makan shakes 2 kali + 1 normal meal baru leh loose weight.
Bila dah cakap MEAL REPLACEMENT, means saya guna same amount of my duit makan to buy HL product. Saya tak makan 3 kali + beli herbalife shakes. Saya makan herbalife shakes 2 kali + 1 normal meal which means, saya tolak 2 normal meal saya harik2. Dalam kata lain, kalo dulu saya budget sebulan 300 untuk makan harik2 [nih contoh hokeh], the same amount of money jugak saya guna untuk beli herbalife shakes. tak timbul persoalan 'berapa banyak duet abeh untuk kurus macam nih'. Soklan nih seolah2 nak soh saya kira dah baper ribu duet abeh selama makan herbalife. Logik tak logik? Errkk... sangat tidak logik! kalo saya makan 3 x normal meal + herbalife shakes... maybe saya akan kira budget sebab tuh mcm 2x ganda budget makan sebulan saya.
Cth: [nih cth saja ok, bukan kira betol2, satg korang g assume betol2 plak :-s]
Dulu: 3 x normal meal = RM300
Sekarang: 3 x normal meal + 3 x shakes = RM300 + RM300
Budget makan sebulan = RM600
Kiraan di atas baru lah kena dengan soklan Ain tadih. Cth budget nih untuk orang nak gained weight! Nih di nama kan sacrifice. Even terpaksa kuo duet 2x kali darik budget sebulan, tapi sebab kita nak achieve something, so kena lah berkorban something. tak kan nak semua bender jadik cam magic. Dapat bender sumer2 free jer... U want something, u go for it lah, no matter at what cost!
Case saya sekarang lain! Saya nak loose weight!
Dulu: 3 x normal meal = RM300
Sekarang: 1 x normal meal + 2 x shakes = RM300
Budget makan sebulan = RM300
Nampak tak kat sinik maksud saya. Dia dah jadik meal replacement saya. Saya dah tak makan normal meal yg dulu, saya cuma tukar meal dulu kepada shakes. So, buat apa saya nak kira berapa budget abeh selama nak reach ideal weight nih. Nih mmg makanan saya hari2!!!
Releven
Sangat tidak releven nak kira budget makan harik2 with herbalife. Saya tak anggap herbalife shakes is my burden to keluarkan duit sebab saya still gunakan amount yang sama mcm dulu untuk makan. Beza dulu dan sekarang is, dulu saya spend RM300 untuk makan nasik pagik+nasik lunch+nasik malam dan additional food such as coklat Snickers, Cadburry big bar, nasik kandar everyday and nite, roti canai, roti telur, dan apa saja yg sewaktuh dengannya. As a result, saya dapat hadiah = 95kg.
Sekarang, saya spend RM300 jugak untuk makan shakes+nasik lunch+shakes dan maybe ada additional fruits, veggies, cereal, oat, wholemeal bread, granola bar dan apa saja yang sewaktu dengannya. As a result, saya dapat hadiah = 65kg.
Mana untung?
Spent RM300 for FOOD and I get 95kg
OR
Spent RM300 for Herbalife Shakes and I get 65kg
Menjawap persoalan Ain: Besar ke duet kena kuo selama 1 tahun 6 bulan nih?
Jawapan saya: Nabil cakap... ish! xnak lah cakap, xbaek untuk kesehatan :D
Ok2, jawapan saya mcm nih. Saya tak pernah kira so tak tahu besar ke tak SEBAB ini adalah makanan harik2 saya, so no point saya kira.
Kenapa reply lambat soklan nih?
1- Bz lah! kampung banjir! nak jawap soklan ker... nak selamatkan barang umah dulu?
2- Nak jawap tapi sebab sakit jiwa punya soklan, I need time to heal! Jawap time emosi adalah sangat tidak bagus. Saya kena kasik masa bertenang pada dirik sendirik. Nih kira posting nih di type pada masa otak dah centre dan jiwa sudah tenang setenang air di kali. habis baek tapis guna filter Hi-O dah nih :))
3- Dah la sakit jiwa dapat soklan, dapat pulak comment tambahan, tak sabar nak tahu jawapan, hahaha, aduhaii... leh letih haku! Anyway, saya still jawap kan...
Kepada semua consumer HL, do u guys really kira berapa duet kuo selama consume HL nih? I really have no time. Kadar drop kg and inches human are different so why rushing nak kira budget selama consume HL? Di ulangi, saya just guna same amount of my previous budget... budget makan before cosume HL so sama jer, means macam saya tak kuokan aper2 duit lain a.k.a my extra money in order to buy HL shakes sebab saya just guna jumlah yang sama untuk ganti my nasik to my HL shakes. Tuh jer...
Budget oh! budget
Memula nak buat perbandingan but since mmg saya tak pernah kira, buat aper susah2 nak buat. SO I'm not gonna put my calculation here. You guys do the maths sendirik lah... nak buat calculation cemana? kadang2 saya buat 2 scoops, kekadang with F3, kekadang double scoops, kekadang with teamix 3x a day. Kadang2 teamix tak amik malam... how do you espect me to count? Aiyohhh...
Cuma nak tekankan lagik sekali, saya tak perlu guna extra money to buy HL so please dun ask me or assume me how much riban2 abeh selama consume HL. You guys should know that instead of having 3 normal meals dulu, sekarang saya hanya perlu 1 normal meal + 2 shakes. 1 shakes baru around RM 3-5 ... or around RM6 kalo add with teamix. Lagik murah darik makan biasa.
Lepas dah dapat ideal weight nih, try seminggu makan biasa pun kopak duit, baik saya keep on dengan shakes jer lepas nih... betol tak? Dun worry.. I'm gonna stay with HL until puas hati dengan dengan weight. With this ideal weight I dun wanna jump into conclusion yang I should stop HL so easily. Sebab ideal weight saya masih berada atas pagar, senang2 jer leh jump balik ke slightly overweight nyer area kalo tak jaga makan.
I wont be surprise if my weight loss on end of Nov 2009 will be stag or worse gained 1-2 kg back because clearly I cannot manage to adjust my portion yet and not use to eat 3 normal meal a day. It's either I'm eating more than I should or I had my snack food more than I realized...
Yes! I'm gonna continue my shakes. Clearly makan biasa hari2 SANGAT SANGAT SANGAT mahal for me. I rather continue my shakes and reduce weight daripada start makan normal meal tapi abeh duet and worse... gained weight?
Ok... dah cukup kot posting emo :P ... saya simpan lama posting nih... type dalam keadaan paling tak marah, paling tak geram... [InsyaALLAH]. Otak mmg centre semasa bender nih ditulis.
Terima kasih kepada yang bertanya soklan, sebab tanpa soklan tuh, saya tak kan tulis posting sebegini. Sekurang2nya I clean up some gray area for those who been thinking, berapa banyak duet akan abeh kalo nak nak lose weight dengan HL shakes. Clearly, you are not going to abehkan duet banyak2 for consuming HL shakes because you are replacing it with your normal meal bukan beli 2 benda sekali a.k.a 'beli normal meal + beli HL shakes'. Nothing is change + you save more money during ur weight loss.
Ahhh! Melalut dah... ok... stop2!
Sekian, wassalam..
yang benar,
pfs6450
*ini mmg sejenis surat emo*
ps: ahahaha... ada 1 bender lawak gak nih.. tgh2 nak post posting nih, ada lagik yang bertanya, berapa riban duet dah abeh sampai kurus nih... since mmg nak post pun posting nih, so saya terus jawap soklan Sal [tuan empunya diri yang bertanya - oh yer, btw, tahniah Sal, atas kedatangan orang baru. Sal baru lepas lahirkan baby... I just happen to bump into her fb and congrate her there then she ask me this question :P. Dah tak marah sangat tapi nak tergelak la sebab ironik nyer, nak post posting nih, ada jugak yang bertanya... suratan atau kebetulan? eheks!]...
Pendek jer jawapan saya kat situ tapi merangkumi karangan di sinik lah. Saper2 lagik yg nak tanya, silakan... saya leh link kan posting nih to clear up your mind. Adios... :D
---------------
update//
sambungan part 2: click HERE!
Sebelom saya jawap direct soklan kat title tuh, kasik lah saya buat 1 karangan pendek sikit... tak puas jawap pendek. Nak karang jugak sket! tapi saya cuba sedaya upaya untuk tidak meleret. Tuh pasal panggey nih '1 karangan pendek'. Nih soklan darik ainrahman:
Actually Ain bukan orang pertama yang tanya soklan keramat nih dan saya percaya bukan orang terakhir yang akan tanya. So daripada saya reply di comment area, baik saya buat 1 posting KHAS untuk mereka2 yang suka tanya "besar ke duet kena kuo selama 1 tahun 6 bulan nih'?
Correction: By rite, semasa soklan ni di tanya, saya dah consume HL selama 1 tahun 7 bulan bukan 1 tahun 6 bulan...
Dan actually ada comment ke dua di bawah comment Ain. Comment darik Mia [even Mia dah delete, saya tetap akan jawap jugak]. Comment Mia lebey kurang camnihlah, 'saya pun tak sabar nak tahu jawapan pfs"... mmm...
Mukhadimah
Bagi sesetengah orang soklan nih mcm tak der aper2 tau, setengah orang maybe bacer sekali lalu, setengah orang maybe baca pastu lupa, setengah orang bacer dan ingat sampai bila2. Saya orang yang last sekali :D. Bacer dan ingat sampai bila2 sebab soklan nih bukan saja di tanya dalam email; ada orang tanya dalam sms, verbal talk [paling ramai] dan nih pertama kali secara tinggal msg di blog.
The besh thing is 2-3 harik sebelom soklan nih di shoot masuk dalam blog, saya dengan Dieha baru jer sembang pasal mender nih. Actually saya yang kuokan topic nih dulu sebab petang tuh ada sorang kakak dalam surau, sembang2 dan tanya soklan yang sama, ala2 soklan Ain pada saya. Di ulangi: akak tuh pun bukan orang pertama yang tanya... ehem...
So bila tetiba saya bacer soklan yang sama di blog, angin kus2 tetiba jer datang. Sebab saya dah letih jawap soklan nih. Bagi saya soklan nih, sangat sangat sangat tidak releven. Kenapa saya cakap macam nih? Sambung bacer bawah!
Tak Ada Logika
Bunyik dah macam lagu Agnes Monika pulak :)). Ok, serious balik. Semua orang tahu yang Herbalife is meal replacement. Bila dah cakap meal replacement, means shakes tuh bertindak as makanan saya harik2 lah. Ganti nasik pagik, nasik lunch or mana2 normal meal dalam 1 hari lah kan. Sebab nak kena makan shakes 2 kali + 1 normal meal baru leh loose weight.
Bila dah cakap MEAL REPLACEMENT, means saya guna same amount of my duit makan to buy HL product. Saya tak makan 3 kali + beli herbalife shakes. Saya makan herbalife shakes 2 kali + 1 normal meal which means, saya tolak 2 normal meal saya harik2. Dalam kata lain, kalo dulu saya budget sebulan 300 untuk makan harik2 [nih contoh hokeh], the same amount of money jugak saya guna untuk beli herbalife shakes. tak timbul persoalan 'berapa banyak duet abeh untuk kurus macam nih'. Soklan nih seolah2 nak soh saya kira dah baper ribu duet abeh selama makan herbalife. Logik tak logik? Errkk... sangat tidak logik! kalo saya makan 3 x normal meal + herbalife shakes... maybe saya akan kira budget sebab tuh mcm 2x ganda budget makan sebulan saya.
Cth: [nih cth saja ok, bukan kira betol2, satg korang g assume betol2 plak :-s]
Dulu: 3 x normal meal = RM300
Sekarang: 3 x normal meal + 3 x shakes = RM300 + RM300
Budget makan sebulan = RM600
Kiraan di atas baru lah kena dengan soklan Ain tadih. Cth budget nih untuk orang nak gained weight! Nih di nama kan sacrifice. Even terpaksa kuo duet 2x kali darik budget sebulan, tapi sebab kita nak achieve something, so kena lah berkorban something. tak kan nak semua bender jadik cam magic. Dapat bender sumer2 free jer... U want something, u go for it lah, no matter at what cost!
Case saya sekarang lain! Saya nak loose weight!
Dulu: 3 x normal meal = RM300
Sekarang: 1 x normal meal + 2 x shakes = RM300
Budget makan sebulan = RM300
Nampak tak kat sinik maksud saya. Dia dah jadik meal replacement saya. Saya dah tak makan normal meal yg dulu, saya cuma tukar meal dulu kepada shakes. So, buat apa saya nak kira berapa budget abeh selama nak reach ideal weight nih. Nih mmg makanan saya hari2!!!
Releven
Sangat tidak releven nak kira budget makan harik2 with herbalife. Saya tak anggap herbalife shakes is my burden to keluarkan duit sebab saya still gunakan amount yang sama mcm dulu untuk makan. Beza dulu dan sekarang is, dulu saya spend RM300 untuk makan nasik pagik+nasik lunch+nasik malam dan additional food such as coklat Snickers, Cadburry big bar, nasik kandar everyday and nite, roti canai, roti telur, dan apa saja yg sewaktuh dengannya. As a result, saya dapat hadiah = 95kg.
Sekarang, saya spend RM300 jugak untuk makan shakes+nasik lunch+shakes dan maybe ada additional fruits, veggies, cereal, oat, wholemeal bread, granola bar dan apa saja yang sewaktu dengannya. As a result, saya dapat hadiah = 65kg.
Mana untung?
Spent RM300 for FOOD and I get 95kg
OR
Spent RM300 for Herbalife Shakes and I get 65kg
Menjawap persoalan Ain: Besar ke duet kena kuo selama 1 tahun 6 bulan nih?
Jawapan saya: Nabil cakap... ish! xnak lah cakap, xbaek untuk kesehatan :D
Ok2, jawapan saya mcm nih. Saya tak pernah kira so tak tahu besar ke tak SEBAB ini adalah makanan harik2 saya, so no point saya kira.
Kenapa reply lambat soklan nih?
1- Bz lah! kampung banjir! nak jawap soklan ker... nak selamatkan barang umah dulu?
2- Nak jawap tapi sebab sakit jiwa punya soklan, I need time to heal! Jawap time emosi adalah sangat tidak bagus. Saya kena kasik masa bertenang pada dirik sendirik. Nih kira posting nih di type pada masa otak dah centre dan jiwa sudah tenang setenang air di kali. habis baek tapis guna filter Hi-O dah nih :))
3- Dah la sakit jiwa dapat soklan, dapat pulak comment tambahan, tak sabar nak tahu jawapan, hahaha, aduhaii... leh letih haku! Anyway, saya still jawap kan...
Kepada semua consumer HL, do u guys really kira berapa duet kuo selama consume HL nih? I really have no time. Kadar drop kg and inches human are different so why rushing nak kira budget selama consume HL? Di ulangi, saya just guna same amount of my previous budget... budget makan before cosume HL so sama jer, means macam saya tak kuokan aper2 duit lain a.k.a my extra money in order to buy HL shakes sebab saya just guna jumlah yang sama untuk ganti my nasik to my HL shakes. Tuh jer...
Budget oh! budget
Memula nak buat perbandingan but since mmg saya tak pernah kira, buat aper susah2 nak buat. SO I'm not gonna put my calculation here. You guys do the maths sendirik lah... nak buat calculation cemana? kadang2 saya buat 2 scoops, kekadang with F3, kekadang double scoops, kekadang with teamix 3x a day. Kadang2 teamix tak amik malam... how do you espect me to count? Aiyohhh...
Cuma nak tekankan lagik sekali, saya tak perlu guna extra money to buy HL so please dun ask me or assume me how much riban2 abeh selama consume HL. You guys should know that instead of having 3 normal meals dulu, sekarang saya hanya perlu 1 normal meal + 2 shakes. 1 shakes baru around RM 3-5 ... or around RM6 kalo add with teamix. Lagik murah darik makan biasa.
Lepas dah dapat ideal weight nih, try seminggu makan biasa pun kopak duit, baik saya keep on dengan shakes jer lepas nih... betol tak? Dun worry.. I'm gonna stay with HL until puas hati dengan dengan weight. With this ideal weight I dun wanna jump into conclusion yang I should stop HL so easily. Sebab ideal weight saya masih berada atas pagar, senang2 jer leh jump balik ke slightly overweight nyer area kalo tak jaga makan.
I wont be surprise if my weight loss on end of Nov 2009 will be stag or worse gained 1-2 kg back because clearly I cannot manage to adjust my portion yet and not use to eat 3 normal meal a day. It's either I'm eating more than I should or I had my snack food more than I realized...
Yes! I'm gonna continue my shakes. Clearly makan biasa hari2 SANGAT SANGAT SANGAT mahal for me. I rather continue my shakes and reduce weight daripada start makan normal meal tapi abeh duet and worse... gained weight?
Ok... dah cukup kot posting emo :P ... saya simpan lama posting nih... type dalam keadaan paling tak marah, paling tak geram... [InsyaALLAH]. Otak mmg centre semasa bender nih ditulis.
Terima kasih kepada yang bertanya soklan, sebab tanpa soklan tuh, saya tak kan tulis posting sebegini. Sekurang2nya I clean up some gray area for those who been thinking, berapa banyak duet akan abeh kalo nak nak lose weight dengan HL shakes. Clearly, you are not going to abehkan duet banyak2 for consuming HL shakes because you are replacing it with your normal meal bukan beli 2 benda sekali a.k.a 'beli normal meal + beli HL shakes'. Nothing is change + you save more money during ur weight loss.
Ahhh! Melalut dah... ok... stop2!
Sekian, wassalam..
yang benar,
pfs6450
*ini mmg sejenis surat emo*
ps: ahahaha... ada 1 bender lawak gak nih.. tgh2 nak post posting nih, ada lagik yang bertanya, berapa riban duet dah abeh sampai kurus nih... since mmg nak post pun posting nih, so saya terus jawap soklan Sal [tuan empunya diri yang bertanya - oh yer, btw, tahniah Sal, atas kedatangan orang baru. Sal baru lepas lahirkan baby... I just happen to bump into her fb and congrate her there then she ask me this question :P. Dah tak marah sangat tapi nak tergelak la sebab ironik nyer, nak post posting nih, ada jugak yang bertanya... suratan atau kebetulan? eheks!]...
Pendek jer jawapan saya kat situ tapi merangkumi karangan di sinik lah. Saper2 lagik yg nak tanya, silakan... saya leh link kan posting nih to clear up your mind. Adios... :D
---------------
update//
sambungan part 2: click HERE!
Salam,
8:30am breakfast
1 slice wholemeal bread
1 fried egg
2 pcs drummet
2 spoons beans
250ml Marigold Peel Fresh
Cadang nak kuo makan di Gurney, tapi aku offer Fara, nak makan breakfast cam saya tak? Fara cakap cemana? Aku bukak blog, tunjuk 1 salah 1 gambo breakfast, dia pun angguk, ok2! nampak cam besh :D. Hehe... so pagik aku buat 2 breakfast mcm yg selalu haku makan. 1 untuk haku dan 1 untuk Fara. Kenyang + save + berkhasiat, tak yah kuo makan luo ahehe... >:)
In between
1 mug teamix
800ml plain water
1/2 pc banana
1:00pm lunch
1 plate nasi beriani
1 pc ayam masak rose
1/4 plate acar timun
1 glass teh-o-limau panas
Aku mintak 1/2 nasi nih, mmg nasik 1/2 dari pinggang Fara tapi aku letak jugak 1 plate sebab aku still nampak banyak. Kedai mamak nih 1 plate derang macam 2 orang makan, so kalo aku mintak 1/2 plate pun, rupa mcm 1 plate :-s. Lain kali mintak 1/4 plate :P [yer ker?]
In between
1 cup of Mc Donald Sundae Cornetto with Choc Flavor
5.45pm workout
10 minutes strength [pre and post]
30 minutes running in place
...at home done today!
Post workout bite
1/2 pc banana
7.30pm dinner
1 slice wholemeal bread
2 pcs drummet
2 spoons beans
1/2 pc banana
In between
1 mug teamix
800ml plain water
Ok, lets count!
3 normal meal [breakfast+lunch+dinner]
1 unhealthy snack [ice cream]
+
I've done my workout today :D
... gambo karang...
8:30am breakfast
1 slice wholemeal bread
1 fried egg
2 pcs drummet
2 spoons beans
250ml Marigold Peel Fresh
Cadang nak kuo makan di Gurney, tapi aku offer Fara, nak makan breakfast cam saya tak? Fara cakap cemana? Aku bukak blog, tunjuk 1 salah 1 gambo breakfast, dia pun angguk, ok2! nampak cam besh :D. Hehe... so pagik aku buat 2 breakfast mcm yg selalu haku makan. 1 untuk haku dan 1 untuk Fara. Kenyang + save + berkhasiat, tak yah kuo makan luo ahehe... >:)
In between
1 mug teamix
800ml plain water
1/2 pc banana
1:00pm lunch
1 plate nasi beriani
1 pc ayam masak rose
1/4 plate acar timun
1 glass teh-o-limau panas
Aku mintak 1/2 nasi nih, mmg nasik 1/2 dari pinggang Fara tapi aku letak jugak 1 plate sebab aku still nampak banyak. Kedai mamak nih 1 plate derang macam 2 orang makan, so kalo aku mintak 1/2 plate pun, rupa mcm 1 plate :-s. Lain kali mintak 1/4 plate :P [yer ker?]
In between
1 cup of Mc Donald Sundae Cornetto with Choc Flavor
5.45pm workout
10 minutes strength [pre and post]
30 minutes running in place
...at home done today!
Post workout bite
1/2 pc banana
7.30pm dinner
1 slice wholemeal bread
2 pcs drummet
2 spoons beans
1/2 pc banana
In between
1 mug teamix
800ml plain water
Ok, lets count!
3 normal meal [breakfast+lunch+dinner]
1 unhealthy snack [ice cream]
+
I've done my workout today :D
... gambo karang...
I've tried various diets over the last 4 decades. When I was younger, it was out of a magazine or from some book. I think you know what I mean? This time, I'm trying to figure out what to eat myself.
I figure if this is forevver (or however long forever is in a finite/mortal frame about to hit fifty in a couple months), then I better enjoy it or I won't do it. I am not a martyr. I cannot eat a plan that I can't actually get some pleasure from.
So, while Sparking my nutrition and trying to fill voids, I'm trying to gauge how much pleasure I'm getting from what I eat.
I don't like spinach and egg whites as much as I like garlic and tomato and egg whites. One feels virtuous. The other makes me ridiculously happy.
I like swiss or mozzarella or parmesan cheese in omelettes, even reduced fat. I like reduced fat american or cheddar or feta a lot better.
I like strawberries. I love raspberries.
I like dried fruit. I really like freeze-dried fruit.
I like turkey and veggies in a hoagie. I much prefer flatbread. I had been having Subway's turkey and veggies on whole wheat. I switched to flatbread and raised my enjoyment 100%. Today, trying to make it even BETTER, I switched my post-Pilates order (the Subway is one floor below my Pilates studio) to a turkey and veggie salad and, when I got home, I used a low-carb Joseph's Flatbread (shoving the turkey and salad into it). I liked it, too, with 100 fewer calories than Subway's and more fiber. Ya see, experimenting.
I am okay with WW lite bread. I like Nature's Own whole wheat. I much, much prefer Ezekiel bread. It has more flavor and mouth texture.
I like green tea iced to hot. I prefer black tea and coffee, iced or hot.
I like skim milk in my lattes, but I love 2%, and I feel bouncier.
So, today, I nixed the skinny latte at Starbucks and had a sugarfree one in grande (not venti, as I had for two years prior to this month), and went for low-fat. It tastes a lot better, so I can drink a smaller one and feel really satisfied. I might even notch it back to tall and go whole milk. Let's see. :)
I'm gonna work with what to bring Thanksgiving. I want to have big taste and satisfaction with lower calorie/lower-fat/lower-additives and crap/higher health.
I've found in the last two weeks that I'm a bit calmer (for now). This weekend brought a lot of challenges, and each of the three times I was in trouble, I made compromises. I thought it through.
Like at my family's for a birthday party. I asked for the teeniest bit of chocolate birthday cake--cut off the top with the frosting, left myself a 3 in by 1.5 inch rectangle of only the chocolate cake part. Why? Frosting is fine, but it doesn't do it for me like chocolate cake. So, I had the part that gave me smiles and left what only was "okay." And I made it a smaller serving.
Also at the party we had assorted Cuban pastries and appetizers on the table. I only allowed myself to sample one of the savory ones. Avoided the dip and crackers and the sweet pastries. However, part of the lunch included special Puerto Rican meat pies, homemade, stuffed with seasoned ground beef. These are a specialty of my SIL, and she only makes them a couple times a year. They're FRIED. But they're relatively small. So, I weighed it and decided to have one. Context: Just about everyone else had from 3 to a half-dozen. I had one, and made the best of it.
I didn't have the noodles. I had the low-salt, lower-fat chicken breast and rice with creole red bean soup (one of my favoritest things on earth, Puerto Rican or Cuban style red bean soup. I could eat it every day.)
Because the party had been pretty devoid of veggies, I had for supper a big bowl of berries and watermelon, and a bigger bowl of arugula with minimal dressing. :)
I ended up 100 calories over my limit, cake, ham croquette, alcapurria and all.
Today, I'm doing great. Did the egg white-tomato-garlic omelette and was happy. Did the Subway substitution and was fine. And I'm planning to have lots of veggies with some leftover low-carb, high-fiber pasta for supper. My energy is really, really good and got me through Pilates fine. I'm not missing the venti-ness of latte, cause killer yummy grande is perfect.
And for dessert tonight, I'm thinking of leaving calories (60) for a sugar-free vanilla pudding. After decades of sticking mostly to chocolate (with slight deviations to butterscotch now and then), I realized this past month I really love the vanilla one. It makes me happier than the chocolate one.
I know I have to find a way to shove as much food and beverage pleasure into 1700 to 1800 calories. For life. Or I may as well just stay fat, cause I won't be happy settling for "Oh, well, this has few calories, so I'll settle for it." (And some stuff of what I've sampled at Hungry Girl is really "settling". And those Progresso soups suck. And Stevia makes me gag. But Amazing Grass is nice! And some of those WW concoctions you hear about at meetings are icky. But Just Strawberries rule!)
I was reading that people need to find what fits, whether it's low-carb, low-fat, flex, low-cal with splurges, etc. We don't all like brussel sprouts or kiwi or broccoli or tofu. I think forcing ourselves to eat what we hate backfires.
So, in your dieting explorations, what have you discovered you love?
(Oh, and I really love raw cacao powder on bananas. Ooh. Who needs drugstore candy bars!?)
I figure if this is forevver (or however long forever is in a finite/mortal frame about to hit fifty in a couple months), then I better enjoy it or I won't do it. I am not a martyr. I cannot eat a plan that I can't actually get some pleasure from.
So, while Sparking my nutrition and trying to fill voids, I'm trying to gauge how much pleasure I'm getting from what I eat.
I don't like spinach and egg whites as much as I like garlic and tomato and egg whites. One feels virtuous. The other makes me ridiculously happy.
I like swiss or mozzarella or parmesan cheese in omelettes, even reduced fat. I like reduced fat american or cheddar or feta a lot better.
I like strawberries. I love raspberries.
I like dried fruit. I really like freeze-dried fruit.
I like turkey and veggies in a hoagie. I much prefer flatbread. I had been having Subway's turkey and veggies on whole wheat. I switched to flatbread and raised my enjoyment 100%. Today, trying to make it even BETTER, I switched my post-Pilates order (the Subway is one floor below my Pilates studio) to a turkey and veggie salad and, when I got home, I used a low-carb Joseph's Flatbread (shoving the turkey and salad into it). I liked it, too, with 100 fewer calories than Subway's and more fiber. Ya see, experimenting.
I am okay with WW lite bread. I like Nature's Own whole wheat. I much, much prefer Ezekiel bread. It has more flavor and mouth texture.
I like green tea iced to hot. I prefer black tea and coffee, iced or hot.
I like skim milk in my lattes, but I love 2%, and I feel bouncier.
So, today, I nixed the skinny latte at Starbucks and had a sugarfree one in grande (not venti, as I had for two years prior to this month), and went for low-fat. It tastes a lot better, so I can drink a smaller one and feel really satisfied. I might even notch it back to tall and go whole milk. Let's see. :)
I'm gonna work with what to bring Thanksgiving. I want to have big taste and satisfaction with lower calorie/lower-fat/lower-additives and crap/higher health.
I've found in the last two weeks that I'm a bit calmer (for now). This weekend brought a lot of challenges, and each of the three times I was in trouble, I made compromises. I thought it through.
Like at my family's for a birthday party. I asked for the teeniest bit of chocolate birthday cake--cut off the top with the frosting, left myself a 3 in by 1.5 inch rectangle of only the chocolate cake part. Why? Frosting is fine, but it doesn't do it for me like chocolate cake. So, I had the part that gave me smiles and left what only was "okay." And I made it a smaller serving.
Also at the party we had assorted Cuban pastries and appetizers on the table. I only allowed myself to sample one of the savory ones. Avoided the dip and crackers and the sweet pastries. However, part of the lunch included special Puerto Rican meat pies, homemade, stuffed with seasoned ground beef. These are a specialty of my SIL, and she only makes them a couple times a year. They're FRIED. But they're relatively small. So, I weighed it and decided to have one. Context: Just about everyone else had from 3 to a half-dozen. I had one, and made the best of it.
I didn't have the noodles. I had the low-salt, lower-fat chicken breast and rice with creole red bean soup (one of my favoritest things on earth, Puerto Rican or Cuban style red bean soup. I could eat it every day.)
Because the party had been pretty devoid of veggies, I had for supper a big bowl of berries and watermelon, and a bigger bowl of arugula with minimal dressing. :)
I ended up 100 calories over my limit, cake, ham croquette, alcapurria and all.
Today, I'm doing great. Did the egg white-tomato-garlic omelette and was happy. Did the Subway substitution and was fine. And I'm planning to have lots of veggies with some leftover low-carb, high-fiber pasta for supper. My energy is really, really good and got me through Pilates fine. I'm not missing the venti-ness of latte, cause killer yummy grande is perfect.
And for dessert tonight, I'm thinking of leaving calories (60) for a sugar-free vanilla pudding. After decades of sticking mostly to chocolate (with slight deviations to butterscotch now and then), I realized this past month I really love the vanilla one. It makes me happier than the chocolate one.
I know I have to find a way to shove as much food and beverage pleasure into 1700 to 1800 calories. For life. Or I may as well just stay fat, cause I won't be happy settling for "Oh, well, this has few calories, so I'll settle for it." (And some stuff of what I've sampled at Hungry Girl is really "settling". And those Progresso soups suck. And Stevia makes me gag. But Amazing Grass is nice! And some of those WW concoctions you hear about at meetings are icky. But Just Strawberries rule!)
I was reading that people need to find what fits, whether it's low-carb, low-fat, flex, low-cal with splurges, etc. We don't all like brussel sprouts or kiwi or broccoli or tofu. I think forcing ourselves to eat what we hate backfires.
So, in your dieting explorations, what have you discovered you love?
(Oh, and I really love raw cacao powder on bananas. Ooh. Who needs drugstore candy bars!?)
Last week while in NYC Amy Barnes (Off the Couch cover girl) and I were guests on Fox & Friends. It was a little last minute and I didn't get to blast it on here before it aired. Click here to check it out.And here are some pictures from the day!Me, Bob and Amy in the green room!Me with Teresa and Dawn who did my hair and makeup! Thanks ladies!
We are coming into the last month of the Eat-Clean Diet Body Makeover Challenge!!!Who's participating??There's still time!!!!! Visit my site here to learn more about it.I can't wait to read your success stories and choose the winner.The winner will receive $3000, a photo shoot and spread in Oxygen magazine, and a one-on-one with me! Pretty good deal isn't it. All that and a hot new body to
Salam,
5:30am breakfast a.k.a pre-workout
1/2 bowl of cereal: Familia Choco + Post Select + Oat + low fat milk
1 mug teamix
1 mug plain water
In between
1 small bottle mineral water
2 cups 100 Plus
1/2 pc banana
7.30am workout
1 hr 30 minutes Penang Bridge Marathon 10km done today!
10:00am lunch a.k.a post-workout
1 bungkus bihun goreng
1 pc ayam masak merah
1 can 100 Plus
In between
1 mug teamix
800ml plain water
5:00pm lunch
1 pc Unagi
1 pc Tuna Mayo
1/2 Golden Ball
1 pc California Maki
1 pc Chuka Chinmi
1 pc Chuka Kurage
2 cups of tea
Makan tak macam lunch, macam snack or afternoon bite jer.
In between
1 small bottle of mineral water
11.30pm supper at TGIF
1 plate of Dragonfire Chicken
1 mug of Cameronian Tea BOH
1 mini cup of Sneak Treat [share with fara]
Pretty hard no shakes since 16th. Weird feeling x-specially in the morning. Somehow I do miss my cappu taste... so much... uhuks :((.
Ok, lets count!
3 normal meal [post workout+lunch+supper]
1 light meal [pre workout]
+
I've done my workout today :D
TIPS! Do you know you'll earn extra calorie [to eat] when you workout? Moral, rajin2 lah workout eheks :P
5:30am breakfast a.k.a pre-workout
1/2 bowl of cereal: Familia Choco + Post Select + Oat + low fat milk
1 mug teamix
1 mug plain water
In between
1 small bottle mineral water
2 cups 100 Plus
1/2 pc banana
7.30am workout
1 hr 30 minutes Penang Bridge Marathon 10km done today!
10:00am lunch a.k.a post-workout
1 bungkus bihun goreng
1 pc ayam masak merah
1 can 100 Plus
In between
1 mug teamix
800ml plain water
5:00pm lunch
1 pc Unagi
1 pc Tuna Mayo
1/2 Golden Ball
1 pc California Maki
1 pc Chuka Chinmi
1 pc Chuka Kurage
2 cups of tea
Makan tak macam lunch, macam snack or afternoon bite jer.
In between
1 small bottle of mineral water
11.30pm supper at TGIF
1 plate of Dragonfire Chicken
1 mug of Cameronian Tea BOH
1 mini cup of Sneak Treat [share with fara]
Pretty hard no shakes since 16th. Weird feeling x-specially in the morning. Somehow I do miss my cappu taste... so much... uhuks :((.
Ok, lets count!
3 normal meal [post workout+lunch+supper]
1 light meal [pre workout]
+
I've done my workout today :D
TIPS! Do you know you'll earn extra calorie [to eat] when you workout? Moral, rajin2 lah workout eheks :P
Five days of in-range calorie eating, five days of nearly perfect nutrition, and I got a mad craving to go out for steak. So...we did.
I sat and made concessions. None of the usual sides with steak, ie. mashed or fried potatoes or baked loaded, plus veggie souffle. Or that dreaded blue cheese and creamy dressing salad that steakhouses lure me with. :)
I started with their simplest salad and a vinaigrette (sorry, blue cheese). I had these sides: a baked sweet potato, plain, and sprinkled diet-friendly cinnamon on it ( not sugar). I had broccoli steamed, plain, no salt. I I had a couple ounces of merlot to balance its heart-healthiness against the saturated fat/cholesterol in red meat. I had unsweetened iced tea. I skipped the usual fruit tart or chocolate mousse (that I'd usually give in to at this particular eatery) and made do with a double espresso with Splenda.
That's what I did right. What I did wrong, besides eating too many ounces of NY Strip: I had not one, but two slices of French bread (it is a French restaurant, so the bread is really enticing). I used EVOO, not the butter they served with it.
What else I did right, knowing we'd be having dinner out: I had a moderate braekfast and a very light lunch that, together, totalled 650 calories. Enough to keep me from being utterly famished, but not so much that I didn't have some leeway at supper.
At the end of the day, after, yes, five days of great caloric containment, I went 500 calories over the maximum SparkPeople nutrition tracker allows me. I would have only gone 400 over, but I decided to have a coconut water to get in some potassium, and I had a fiber mix to push the meat through my system a bit faster. :)
I drank my water, good. I didn't make time to exercise, bad.
A day of good and bad choices.
After the restaurant, I asked hubby to drive to Barnes & Noble. I wanted to load up on health/fitness magazines, low-cal holilday cooking ones, too, in order to get myself motivated for the coming weeks of temptations.
It starts this week. Holiday eating. Lord, help us plan and help us make the better choices!
Tomorrow, a family birthday party will likely set all sorts of minefields. But I have set aside healthy snacks and beverages to take to minimize temptations/damages. Will I be perfect? Doubt it. But I will be...better.
Happy Weekend to all Fatfighters!
I sat and made concessions. None of the usual sides with steak, ie. mashed or fried potatoes or baked loaded, plus veggie souffle. Or that dreaded blue cheese and creamy dressing salad that steakhouses lure me with. :)
I started with their simplest salad and a vinaigrette (sorry, blue cheese). I had these sides: a baked sweet potato, plain, and sprinkled diet-friendly cinnamon on it ( not sugar). I had broccoli steamed, plain, no salt. I I had a couple ounces of merlot to balance its heart-healthiness against the saturated fat/cholesterol in red meat. I had unsweetened iced tea. I skipped the usual fruit tart or chocolate mousse (that I'd usually give in to at this particular eatery) and made do with a double espresso with Splenda.
That's what I did right. What I did wrong, besides eating too many ounces of NY Strip: I had not one, but two slices of French bread (it is a French restaurant, so the bread is really enticing). I used EVOO, not the butter they served with it.
What else I did right, knowing we'd be having dinner out: I had a moderate braekfast and a very light lunch that, together, totalled 650 calories. Enough to keep me from being utterly famished, but not so much that I didn't have some leeway at supper.
At the end of the day, after, yes, five days of great caloric containment, I went 500 calories over the maximum SparkPeople nutrition tracker allows me. I would have only gone 400 over, but I decided to have a coconut water to get in some potassium, and I had a fiber mix to push the meat through my system a bit faster. :)
I drank my water, good. I didn't make time to exercise, bad.
A day of good and bad choices.
After the restaurant, I asked hubby to drive to Barnes & Noble. I wanted to load up on health/fitness magazines, low-cal holilday cooking ones, too, in order to get myself motivated for the coming weeks of temptations.
It starts this week. Holiday eating. Lord, help us plan and help us make the better choices!
Tomorrow, a family birthday party will likely set all sorts of minefields. But I have set aside healthy snacks and beverages to take to minimize temptations/damages. Will I be perfect? Doubt it. But I will be...better.
Happy Weekend to all Fatfighters!
Salam,
10:00am breakfast
1 pc tosay masala
1 glass teh-o-limau panas
In between
1 glass of Peel Fresh
800ml plain water
4:00pm lunch
1/2 plate nasi putih
1 pc ayam gulai
2 type veggies: cabbage+okra
1 glass of plain water
In between
2 tbsp of caramel custard
400ml teamix
800ml plain water
9:15pm munchies
4 pcs green apple
1 glass of Peel Fresh
In between
2 tbsp of caramel custard
1L mineral water
Workout
No workout today!
I was doing great foodwise today. Had no overt cravings until about a half hour ago. I was eating small meals, watching my F/Vs and nutrients, counting calories.
After dinner, I still had a few hundred calories to use, so I thought I'd have some more fruit, maybe a treat.
But a bit ago, I got this urge for a CHUNKY. Now, I remember I had a CHUNKY craving around early October and after a bite, I threw it away. It didn't taste as good as I remembered. It didn't taste chocolatey enough and it tasted too sugary.
That memory didn't stop me from wanting one.
So, I scrounged around in my kitchen for:
1. organic, unsalted peanut butter that I got from a local farm
2. organic Thompson raisins
3. organic raw cocoa powder
I smooshed a couple teaspoons of peanut butter, a teaspoon of raw cacao powder, and tossed in some raisins to my taste--about 12. I stirred it up and I'm eating it off the spoon. Under 120 calories.
It's not pretty visually, but the flavor is AMAZING. Using quality ingredients makes a difference. The burst of the flavor combo on my tongue is delightful. It's got a CHUNKY vibe, but better--more chocolatey, more nutty, more raisiny. And this is much more healthful than a candy bar--all the components are good for me, no sugar, no artificial sweeteners, no bad oils, heart-healthy fat, minerals, vitamins.
But for my craving tongue, the most important part is: Ahhhh. Yum.
I'm sure there are all sorts of ways to make this prettier and tastier, but for something that is treating the craving without falling into a candy stupor, I can't complain.
After dinner, I still had a few hundred calories to use, so I thought I'd have some more fruit, maybe a treat.
But a bit ago, I got this urge for a CHUNKY. Now, I remember I had a CHUNKY craving around early October and after a bite, I threw it away. It didn't taste as good as I remembered. It didn't taste chocolatey enough and it tasted too sugary.
That memory didn't stop me from wanting one.
So, I scrounged around in my kitchen for:
1. organic, unsalted peanut butter that I got from a local farm
2. organic Thompson raisins
3. organic raw cocoa powder
I smooshed a couple teaspoons of peanut butter, a teaspoon of raw cacao powder, and tossed in some raisins to my taste--about 12. I stirred it up and I'm eating it off the spoon. Under 120 calories.
It's not pretty visually, but the flavor is AMAZING. Using quality ingredients makes a difference. The burst of the flavor combo on my tongue is delightful. It's got a CHUNKY vibe, but better--more chocolatey, more nutty, more raisiny. And this is much more healthful than a candy bar--all the components are good for me, no sugar, no artificial sweeteners, no bad oils, heart-healthy fat, minerals, vitamins.
But for my craving tongue, the most important part is: Ahhhh. Yum.
I'm sure there are all sorts of ways to make this prettier and tastier, but for something that is treating the craving without falling into a candy stupor, I can't complain.
Salam,
8:00am breakfast
1 pc bread
1 pc fried egg
2 spoons beans
1 pc hashbrown
In between
400ml teamix
800ml plain water
12:00pm lunch
1/2 plate nasi putih
1 pc ayam goreng
2 type veggies
1 pc jagung rebus
In between
400ml teamix
800ml plain water
8:15pm dinner
1/2 bowl cereal: familia Choco+Post Selects+Oat+low fat milk
2 slices Gardenia Butterscotch
In between
Slices of caramel custard
1 mug milo-o-hot
1L mineral water
Workout
No workout today!
8:00am breakfast
1 pc bread
1 pc fried egg
2 spoons beans
1 pc hashbrown
In between
400ml teamix
800ml plain water
12:00pm lunch
1/2 plate nasi putih
1 pc ayam goreng
2 type veggies
1 pc jagung rebus
In between
400ml teamix
800ml plain water
8:15pm dinner
1/2 bowl cereal: familia Choco+Post Selects+Oat+low fat milk
2 slices Gardenia Butterscotch
In between
Slices of caramel custard
1 mug milo-o-hot
1L mineral water
Workout
No workout today!
I'm a proud ArtSci '83 alumni of Queen's University in Kingston, Ontario (yes, this is currently where 2 of my daughters attend university, too). Thank you to Georgie Binks for a lovely article on never being too old to make a change. Read all about it here!! Any other Queen's grads (or current students) out there?
Below is from my PR Rep:Tosca Reno hosts nationally syndicated TV show, Extra!Toronto, ON – November 18th 2009 – Congratulations to Tosca Reno, who will be hosting the nationally syndicated television show, Extra, on Saturday, November 21st as part of their series, "America’s Best Lifechangers.”Reno will share the stage with fellow health experts Dr. Kristi Funk, a renowned cancer specialist, and
After tracking my food intake for a couple weeks, I noticed something interesting--and slightly distressing: I am consistently ranking way, way low on zinc, and often ranking low on folate. I almost never make the recommended minimum for potassium, and I wouldn't make magnesium without my regular supplementation (and from what I've read, few Americans do make it to minimums on these two nutrients). Also, I just about always go over the recommended maximum for salt\--no surprise-- and often go over for cholesterol, easy if I have two eggs in the AM. I sometimes don't make the minimum for calcium (now that I've drastically reduced pizza, takeout Italian, and cheese enchiladas!) without a pill.
I have started using my nutritional report to see what supplements to add to dinner or my evening snack. I was already long accustomed to taking calcium and magnesium and vitamin D--I am after all female and don't want osteoporosis. I'm asthmatic and pre-diabetic, so I've taken magnesium supplements for about 10 years for those particular conditions.
Since Sparking my nutrition, I've consciously been trying to add even MORE potassium to my diet via foods, but even on really conscientious days, even with 11 or more fruits and veggies, I don't make the 4500 mark (though I can get real close). So, I'm gonna start tweaking. I have high BP, so this is important. And I need to wean myself of my sodium addiction (that is gonna be tough.)
So, supplements take care of adding calcium, magnesium, Vit D, and, as needed, when I fall short of B12 or some other B (I have stress B complex that I use on hard exercise days).
So, what about zinc and folate?
Foods highest in zinc and my issues:
Shellfish and oysters--can't eat them. I have terrible seafood allergies. I end up in the E.R.
Pine nuts--hate them in anything except pesto sauce (which can only be eaten in moderation, as it's pretty calorie-rich)
Brewer's Yeast--Hey, I used to take that as a kid (my sister was into it in the seventies). A possibility, as long as I am not sensitive to it these days. (I am hyperallergy-prone.)
Wheat Germ--excuse me, ugh. Have tried many times to eat this. Ick.
Wheat Bran--well, I do eat whole grain bread, just not as much as my "eat what I want" periods. Weight loss = less food= fewer nutrients. Geesh.
All Bran Cereal= I'd rather take a pill. Another Ew.
Pecans--Like em in salads, but again, oodles of calories.
OK sources and issues:
Liver--you have got to be kidding? My mom used to force me to eat this in my kidling years, and I would gag unless there was a layer about an inch and a half thick of onions on top to mask the nasty texture/taste. I'd rather take a pill than eat even one forkful of liver.
Cashew Nuts: Love them! But again, high calorie price.
Parmesan cheese: Adore it. Use it regularly. But it's not a huge huge source, unless, I guess, I gobble a wedge.
Fish: Um, I really hate going to the ER.
Eggs: Eat em almost every day, gotta watch the cholesterol a bit. Not a great source, unless I eat like 10 eggs.
OK. I understand now why I keep getting low on this one.
Onto folate...
Foods richest in folate and my issues:
Brewer's Yeast: OK, I'm really gonna have to research and try this again (as long as there isn't a connection with Candida or anything else for my immune system). Two birds with one brewer's spoon.
Lentils: Oh, I like lentils. I didn't like Dr. McDougall's version, but I could try to find a great recipe and freeze batches or use them in salads or as an appetizer on bread. Yeah, maybe this could work.
Edamame: I have to limit soy products (I love tofu and soymilk, but the thyroid does not.)
Romaine: Eat it frequently.
Pinto Beans: Like.
Okra: Like a lot sauteed with tomatoes and onions.
Black Beans: I am Cuban-born. Need I say more? We'd kill for our black beans.
~More good sources--spinach, kidney beans, asparagus, broccoli, fresh o.j., papaya, whole wheat bread, etc.
All right, folate is doable. Lots of my fave foods on earth and lots of foods I eat regularly are on here. Have no idea why I'm lagging here. Maybe I need to see if the foods list at Spark is not listing folate properly. I eat some of those foods many times a week.
Still, the point is that this is making me more aware of choices. So much so, that I like to leave a 100 to 200 calories for an after-dinner snack to make up "voids" in my day's nutrition.
I also know that there are supplements I can take, but I'd rather get it from food. Since my 20's, when I first started learning about nutrition (at college, in a class on it, and later on in my own readings to try and improve my chronic conditions), I always believed the food itself, the way God created it, supplied more than science even knew, so it was the better way. Supplements were merely aids, to fill up gaps that imperfect choices make. Not something to utterly rely on to make up for crap eating all the time.
I still believe this. I think back on how much we know now compared to the sixties and seventies about what's in stuff--tea, coffee, fruits, veggies, chocolate, etc. How color is indicative of benefits. And we'll learn more.
Even if you aren't feeling the mojo to reduce calories or diet right now, I recommend you do some nutrition tracking with a free online tool to find out where there are nutritional holes in your diet. You don't want to find out LATER, when your bones are Swiss cheese, that you failed to get enough calcium and Vitamin D and magnesium. You don't want to up your risk of HBP cause you eat too much salt and not enough potassium. You don't want to risk stroke or x or y condition cause you failed to ingest vitamin this or mineral that.
Do a tracker for a couple weeks. It might be a revelation.
So, let's see, gotta make up a new shopping list. :)
But, it does make me stop and consider. So, I did a web search to remind myself what foods are rich in these.
Salam,
7:00am breakfast
1 pc bread
1 pc fried egg
2 spoons beans
1 pc hashbrown
1 pc sausage
In between
400ml teamix
800ml plain water
12:00pm lunch
1 medium cup of rojak buah
1 slice of papaya
In between
400ml teamix
800ml plain water
1 packet of multigrain chips: Lurve French Onion flavour
10:15pm dinner
1 bowl of Mee Sedap
1 pc ayam goreng
Masa kat Giant, badan dah terketar2 menahan kelaparan. Bayangkan, paling last makan is during lunch, makan rojak buah tuh. Pastu sampai kemalam, apo pun tak masuk lagik, means yg masuk cuma hangin kus2 jer... tuh pasal shaking kot. nak kuo tuh aku dah bukak 1 packet Lurve dan bantai dalam kete... aku suspect around 9pm lebih kot. Dok dalam kete, makan penuh tawaduk la nasib tak tercekik sebab xder air. Lupa pulak beli air. Beli susu tapi tak kan lah nak langgah susu kot :)). Sampai umah dalam kul 10pm. Shoot masuk dapor, masak Mee Sedap. 10.15pm, dinnnneerrrrrrr.... Yippie!!!
In between
1 mug milo-o-hot
1L mineral water
Workout
No workout today!
Well, my whirlwind in NYC is over and I've landed safely in Chicago.The last few days were packed with activity, including my interview with Chuck Scarborough last night on NBC New York. Sorry for the confusion I caused any one. It was supposed to happen on Tuesday night, but a sudden change of plans moved it until last night. Did anyone catch it? I can't seem to find a video link for it. Anyway,
I had another high salt eating day yesterday. I think something hormonal is going on to make me crave saltiness so intensely. Last night, I went for sushi and salad with miso dressing and a ginger-honey stir fry with brown rice, with all but the rice soy intense, meaning SALTY. I had some--okay get ready for TMI, you've been warned--spotting from my nethers, so I do think the salt vampirism has to do with my female fluctuations.I'm sipping a Starbucks unsweetened passion green tea as I blog. I used this to make up for giving up my venti 2% sugarfree vanilla lattes. I had a tall vanilla latte instead, iced and skinny style. It gave me that vanilla coffee flavor kick with fewer calories and fat. The tea is to make up for lost flavor volume. :)
Interestingly, I got a lot of compliments today about my chipper personality--one lady called me delightful, one effervescent, and one gal at Starbucks gave me a spontaneous size upgrade and a free latte. Surprised me. I guess smiling and being nice to people can bring rewards. I will admit, post Pilates, my muscle pain lessened by the activity and stretching--pain leftover from the hours of labor when the water heater flooded my kitchen--that I am a happy camper. Maybe my Joy Gravity Field is pulling people in. Heh.
Now, on to the soup:
I really, really liked Dr. McDougall's Vegetable ready-to-serve soup (which I reviewed earlier). Even my super-nitpickey, veggie-unloving hubby liked it when I packed some for his lunch earlier this week. I didn't feel the same way about the lentil. Now, normally, I dig my lentil soup. But I like my lentil soup savory/herbally/garlicky/oniony (pick one or several of that list). This one tasted very vegetable-ey, notably celeryish and carrotish. I do not care for celery much, but I can tolerate celery (raw especially) in salads and soups if discreet. This was not discreet. For me, this lentil soup needed more spicing and less celery flavor. But, YMMV, as you may be a celery and carrot fiend.
The texture was just as nice as the veggie one--thickish, without being too thickish. It had lentils and rice as the notable main components, offering more protein than the veggie soup, naturally, and a complete protein, of course. A cup is 115 calories (contrasted with 75 for a cup of the veggie soup).
So, while I won't repurchase this one due to its not suiting my taste bud needs, I think some of you will just love it like mad. It's healthful for a convenience food and not high in calories with a good mouth feel... and it's vegan. So, it hits a lot of spots and lets you get some veggie and legumes into your meal plans without a big caloric punch.
I'm super lethargic after having a late lunch, so off I go to try and stay away. ::sipping tea:::
Happy Thursday, y'all!!!
Coach Nicole over at SparkPeople interviewed fitness expert Denise Austin. Here's one of the Q&A's:
CN: Share your top 5 tips for staying fit and healthy in your 50s.
1. Body toning. Nothing will droop or sag if muscles are firm and taut. 2. Do cardio to burn fat from the entire body. 3. Stretching to stay flexible and lean. 4. Eat healthy and organic meals (lean protein, fruits and vegetables) and drink 8 glasses of water every day. 5. Be optimistic. Always think and stay positive. Don't beat yourself up. Think and act young with a positive attitude and always keep laughter and humor in your life. It's the best medicine.
See it here, if you haven't already.
When I first heard about it while reading a blog post today, I thought, Ooh, lemme see, lemme see. Sounds great. After all, I'm the gal who has wanted to go to one of those weight loss program places since ages ago--like Green Mountain or Structure House or the Pritikin in Aventura (near to me, but just not affordable) or "insert name of cool resort for weight loss here". Since I was old enough to read VOGUE and other women's magazines and see gorgeous pics and recipes and articles touting the beauty/wellness benefits of these places, well, it's seemed right up there with my dream of going to Tuscany.
Sadly, when I was healthy enough to travel, I was poor. And when I had enough money to travel, I was too sickly and would get terribly ill at hotels, any hotel. (I went deaf after a three day stay in one, my chemical sensitivities went haywire. And it was not a cheapo hotel, either.)
So, of course, I hadda see TBL resort.
Er...not impressed.
I'm sure the results are great and, were I to win a trip there, I might even risk it, on the hope that it's fresh and new and maybe not too toxic on me.
But, er...I find it ugly. I find the scenery ugly and the buildings ugly and the rooms uninspiring. It strikes me as...well...institutional, not resorty. (Note: Zion Nat'l Park has lovely vistas, as I've seen in photos, but around the resort itself, it looks bare and stark and kinda lonely.)
If I'm gonna be away from my beloved hubbypoo and my family and my comforting belongings, I at least want beautiful scenery. I guess I'm too firmly in the "I like trees and flowers" catgory, being the daughter of a gardening-mad mom born in the mountain boonies of Cuba, having spent most of my life in the subtropics (though born in the Caribbean), and the owner of a yard chock full of hibiscus, bougainvillea, a really nifty pink flowering bush whose name I don't know but that makes me so happy, palm trees, a resilient gardenia that bursts into white fragrant blooms twice a year, assorted little "don't know what they are" bushes, and one humongous Royal Poinciana that burns with orange-red blossoms in June (and shadows my front yard, kinda killing my grass, but, oh, well). My mom used to plant anything she could in our yard when I was a teen/twenties--flowers, herbs, veggies, fruits.
I'm used to being surrounded by lots of green with punctuations of bright colors and white.
I'm just not a desert girl. Although Sedona always looks cool to me on television (maybe the color or something).
Now, put a resort near the Yosemite Nat'l Park--or just put it right in the Ahwahnee--or in the highlands of North Carolina or in the Pacific Northwest and I'd be okay. :D I's gotta see some green.
So, there it is. I really am not feeling the beauty of TBL's resort's aesthetic.
Anyone out there find it beautiful?
Herbalife Week 45
I have finally bought 5 pieces of batteries(5 in 1 pack) and found out that my scale that I bought 9 months ago is busted... down right rosak :(. What luck!!
I've stopped exercising last week and this week. Will go back exercising next week when my examination is all over. I was told my exam was on the first week of December but then suddenly they changed it to 23rd November. I was quite depressed at first but now okaylah... boleh tahan.
Also I'm gonna try and detox herbalife for two days(tomorrow and lusa).
I have finally bought 5 pieces of batteries(5 in 1 pack) and found out that my scale that I bought 9 months ago is busted... down right rosak :(. What luck!!
I've stopped exercising last week and this week. Will go back exercising next week when my examination is all over. I was told my exam was on the first week of December but then suddenly they changed it to 23rd November. I was quite depressed at first but now okaylah... boleh tahan.
Also I'm gonna try and detox herbalife for two days(tomorrow and lusa).
Well, the streak hadda end, and this time, it wasn't a binge or overeating. (I stayed in my calorie limit and I ate my 11 fruits and veggies and drank my water, and I had about 41 grams fiber, so I did well.)
No, I simply went nuts with salt/salty foods. It put me up a few pounds, which I know is water weight, and it will come off.
Yeah, I have a weakness for the white stuff, which is ubiquitous in convenience foods, too.
I had cheese at breakfast and dinner, I oversalted my eggs and avocado slices, and I used a salad dressing that even to my salt-benumbed tongue tasted salty. Oh, and jarred salsa with supper's low-fat veggie and cilantro quesadilla.
I wish I had some fresh coconut water to help desalinate here.
Oh, well. All I can do is keep on my plan and try to control my salty urges if I want a nice downtick again.
I need to get to the store and get me some papaya and cantaloupe. I ran out. That'll help, too.
So, what's your white weakness? Salt, sugar, white flour, marshmallows...? :)
Salam,
Semalaman xleh tido. Layan tenet sampai ke Subuh, then kuo lari keliling block.
6:30am pre-workout
1 mug teamix
1 mug plain water
45 minutes workout
2 laps walking + 3 laps running: outer road of my home block done today!
8:00am breakfast
1 pc wholemeal bread
1 pc fried egg
2 spoons beans
400ml plain water
Ingat nak makan cereal tapi terbuat mender lain pulak, so makan roti lah ganti cereal.
In between
400ml teamix
800ml plain water
Lepas makan, kasik gap dalam sejam, then nak tidolah kononnya. Susah betol nak tido, fresh sebab baru lepas mandi or sebab perot penuh kenyang baru lepas makan ke aper, aku tak tahu. So baring2 atas sofa, bukak tv, akhirnya tv tengok haku [tido lah tuh]. Tapi kul 11 pagik terjaga balik [tido tak sampai 2-3 jam, mana cukup kuota 8 jam tido huhuhu :-s], posture badan sakit tido atas sofa.
So aku try lah nak tido balik, siap masuk bilik, masuk bawah comforter, tak jalan jugak. Dok pusing atas katil dekat sejam. Last2 sampai azan Lohoq lah... haih! So bangun mandi... try layan tenet, harvest lebey kurang, upload gambo menu yg haku tak upload 2-3 harik lepas, send email sket, pastu baru leh lelap :)). Miracle! So xder lah lunch. Lunch dalam mimpi... :D [tapi tadih tido xder mimpi aper pun... :P].
8:00pm dinner
1/2 plate of mee goreng
1 pc ayam goreng
2 spoons beans
In between
1 mug teamix
1L mineral water
Mmm, cukup 4 hari nyer menu aku post sekali harung :D. Sorilah 2-3 menjak banyak sangat bender dalam kepala + emosi terganggu [ecehceh] so tahap malas nak update menu berada di atas paras beku. Tambah pulak banjir, kampong mmg xder tenet. Nih dah balik Bukit Gedong, leh lah update. Ok, jumpa lagik esok. Erkk.. esok keje? Aduhai... bosannyer >:) [cuti lama sangat, nak keje pun tak der selera :))].
Salam,
8:00am breakfast
1 bowl of cereal: Emco Muesli+jacob+low fat milk
1 pc karipap mak
1 pc onde2 mak
400ml plain water
In between
400ml teamix
1.5L plain water
1:30pm lunch
1/2 plate nasi putih
2 small pcs ayam masak merah mak
1 pc puding mak
400ml plain water
In between
400ml teamix
1.5L mineral water
7:30pm dinner [dah balik Bukit Gedong]
50 pcs satay [share 3 orang: aku+Ima+Ani]
Masa balik time banjir tuh, Ima paling lewat sampai umah so dia tak sempat rasa satay. Petang nih balik, dia ngidam nak satay, so haku singgah la lagi sekali beli satay. 2 hari berturut2 makan satay. Muka pun dah macam satay gagagaga >:)
In between
1 mug teamix
1L mineral water
11:30pm workout
20 minutes workout done for today!
Post-workout meal
1/2 bowl cereal: Famila Choco+Posts Select+low fat milk
Tak tahu sebab dah lama tak workout kot [off dekat seminggu kan], macam nak termuntah haku lepas buat burpee. pastu masa add walking dog [part of yoga step], aku tergelincir dan tersembam atas lantai :-s. Uhuhuhu, salah sendirik, sebab tak hampar yoga mat. Aku ingat just nak buat JM workout jer. Then add GL interval workout.
Sekali masa naik darik buat plank, terbangun backward dan sekali tolak badan ke belakang dalam posisi walking dog nih [saper2 yg buat yoga, paham lah maksud haku nih]. Masa nih sebab dah kuo peluh time plank tadih, so area kaki dah basah [kan takder mat tadih, adeh!] so tergelincir dengan jayanyer. Pagi nak Subuh terasa benjolan di bawah lutut kiri... oh! mommyyyy... :((
Salam,
6:30am breakfast
1/8 pc pulut kepala + 1/2 karipap + 1 onde2 + 1 ns lemak
400ml plain water
Dalam gambo tuh cam meriah pulak kueh yer. Aku makan yang aku tulis jer lah. Bukan makan semua yer. 1/8 pulut kepala tuh mmg 1/8 daripada gambo hahaha sebab balance potong yg hujung zas zas... 1/2 karipap share dengan Ima the guhums. Lepas tuh aku balik Bukit Gedong.
In between
400ml teamix
1.5L plain water
2:00pm lunch
1/2 plate of nasik kuning
1 pc ayam rose
1 mug teamix
400ml plain water
In between
1.5L mineral water
Dekat maghrib, balik Balik Pulau sebab ada panggilan pulau [call from abah, cakap kampung banjir], so balik lah tolong aper2 yang patut. Sangat2 sadis tengok gambo air naik darik hanset Nana, sebab air 2x ganda dari tahun lepas. Abah cakap, tetiap tahun, cuci umah :P.
8:30pm dinner... ker 9.30pm??? xhengatlah...
Satay [share with whole family]
Nikmat nyer makan lepas cuci umah uhuhu... adeh! patah pinggang haku...
In between
1 glass teamix
1L mineral water
Workout
Tolong cuci umah leh kira as workout tak? Nak kira jugak, peluh wooo... Ok, done workout for today with cuci umah >:)!
BTW, sebelom ader yang bertanya, just nak bagitau, tak der menu shakes sepanjang balik ke kampung. Sekian!.
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