2009 is coming to a close...What a fabulously exciting year. Oxygen covers in bikinis (yeah!!), our Makeover Challenge winner (and a new one to come soon), incredible success at the Arnold and CanFit Pro expos amongst many many many other things!I am so happy all of you have joined me on my blog and followed me through yet another year of adventures as a Clean Eater! I hope many of you have found
Salam,
RED FLAG DAY 5
9:30am breakfast
Cappu shakes: 2F1+250ml plain water
In between
1L plain water
5.30pm lunch [lewatnyer :-s]
Cappu shakes: 2F1+250ml plain water
In between
500ml plain water
7:30pm dinner
1 slice tortilla bread [crush and divided by 2: 1 for mix veggies, 1 for soup]
1 plate mix veggies
1 plate long beans with oat soup
1 pc ayam madu grill
In between
1 cup teamix
1L plain water
Workout
No workout for today!
How to do: Homemade Long Beans with Oat Soup
Prepare:
4 pcs Long beans chopped
1/4 cup Peel Fresh Juice
1 spoon Oat
1/4 cup low fat milk
1/4 cup yogurt
garlic, ginger, onion chopped
salt/pepper/cheese
Method:
1. Pour some peel fresh juice into frying pan and let it boil for a seconds.
2. Put all long beans with salt and pepper. Let it cook nicely.
3. In separate bowl, mix oat with hot water then add low fat milk. You can add some more water if you like it watery. Put aside.
4. Chopped garlic, ginger and onion then blend. Mix the 1st ingredient just now in the blender; blend it. Mix the 2nd ingredient and blend it again with yogurt.
4. Take all out and put back in frying pan. Stir occasionaly. Served hot/warm with topping cheese.
Original recipe:
From food channel 703: Tak hengat show mana. Tapi dia pakai peas. Aku letak aper yg ada dalam freeze jer ahehehe. Original recipe also used lime juice and wine masa masak kacang mula, haku improvised letak peel fresh, adik beradik juice jugak kan ahehehe >:). Yogurt also improvised sebab derang letak whipped cream; aku tak nak heavy cal dalam soup so I switch to yogurt :D
Tips:
Ayam tuh pakai jer plain ayam biasa bukan ayamas yg dah ada tepung ka apa ka... ayam kosong, taruk siap olive oil, salt, pepper and marinate it with honey 1 spoon for 1 or 2 hours. Aku marinate tak sampai 1/2 jam tadih wahahaha! Dah kul baper dah tadih. The trick is so I don't have to cook with more oil as it's already contain olive oil from marinate process just now. Aku tak goreng yer, dah berjaya grill dengan jayanya... Errkk... tak leh panggey grill kan? sebab ader letak olive oil jugak... :-s... erkkk! Tak kisah, grill it is!
Another trick is, bila ayam tgh masak, mix veggies dan soup dan siap dulu kan? Makan mix veggies dan soup dulu... Remember, eat fibre first because fibre will keep u full so you won't grab crap food after that. By the time ayam haku masak tadih, soup ada lagik 1/2, leh pakai buat 'kuah' ayam wahahaha. Memandangkan soup ada masin+masam [from salt, yogurt and juicy long beans] so just nice ajer bila makan dengan ayam yg ala2 manis nih [sbb aku marinate dengan honey kan tadih]. Semua kena lah muhahaha.
Oh ya! Aku notice sebab ayam tak goreng, so mmg xder minyak lah, ayam cam kering sket tapi semua rasa ada... rasa mcm tak makan ayam mcm biasa wahaha. So soup tadih sgt2 membantu dalam mengembalikan rasa juicy dan memperkuahkan ayam yg kering itu ahehehe [aper aku merepek nih].
Tak puas atie sikit dengan soup sebab over thick, padahal letak 1 spoon oat jer :-? Maybe aku patut letak more low fat milk or water to make it watery. Never the mind lah bebeh, in future yer, cuba lagik... BTW, notice aku dah pandai guna cheese ahehehe, anjakan paradigma. Bkn makan selalu dan sampai abeh 1 botol, buat topping jer...
Lagik 1 tips, for mix veggies [timun+tomato+crush tortilla]; original recipe also tak guna tortilla, dia pakai roti pita. Masa shopping tadih, aku notice 2-2 paket roti pita dan tortilla hampir sama serving size. 1 paket ada 5. Berat pun lebey kurang lah, plus minus here and there. But 1 thing is for sure is the kcal per serving.
Kalo aku pilih roti pita, 1 serving which is 1 roti pita contain around 250 kcal but kalo aku pilih tortilla, 1 serving which is 1 roti tortilla contain around 170 kcal. So mana yg aku pilih? Ahehehe, korang dah tahu kan... sedikit ilmu membaca label akan menolong anda mengurangkan kcal. Walaupun tak banyak, at least dapat kurangkan sikit dalam pilihan makanan seharian, jadiklah... [bunyik cam pakar makanan kesihatan :P]
Ok, majulah makanan sehat untuk diri sendirik. We are what we eat! And it's TRUE :D
----------------------------
SELAMAT TAHUN BARU 2010
SELAMAT JUMPA ORANG BARU [PADA YG BUJANG CAM HAKU]
SELAMAT NAMPAK NOMBOR BARU [DI SCALE]
SELAMAT RENEW AZAM LAMA
SEMOGA TAHUN BARU MEMBERI 1001 KEBAHAGIAN DAN MAKNA YANG MENDALAM DALAM APA JUGA URUSAN DALAM KEHIDUPAN SEHARIAN KITA, AMINNN...
[tetiba terasa bunyik ada sikit jiwang ahehehe]
---------------------------
SELAMAT TAHUN BARU 2010
SELAMAT JUMPA ORANG BARU [PADA YG BUJANG CAM HAKU]
SELAMAT NAMPAK NOMBOR BARU [DI SCALE]
SELAMAT RENEW AZAM LAMA
SEMOGA TAHUN BARU MEMBERI 1001 KEBAHAGIAN DAN MAKNA YANG MENDALAM DALAM APA JUGA URUSAN DALAM KEHIDUPAN SEHARIAN KITA, AMINNN...
[tetiba terasa bunyik ada sikit jiwang ahehehe]
---------------------------
I had a nice weigh-in Monday: 264.2 A new low.
But I'm also mentally fighting off the clear onset of a depressive episode. I have sensed something off for about a month (notice I'm not posting much, either). I felt draggy, but my thyroid check showed it was totally fine. I was sleeping more and more and avoiding activities. I didn't even do my holiday cards this year. My bills piled up and, though I had plenty in the checking account to pay them, I kept putting of paying them cause I felt...totally lacking in motivation to do ANYTHING. I barely made it through the holidays without totally bumming out. But I didn't feel great holiday cheer, despite a really nice family gathering with roast pig and the Cuban-American works.
Since Christmas, all I wanna do is sleep. I'm in total avoidance mode. I can feel the blanket coming over my spirit. Sucks.
Sometimes, whatever weird mechanism is involved in this physiology of mine that's made me have recurring episodes of depression since I was, er, about nine years old, well, sometimes it just short circuits and I return to feeling okay, which is why I try to rule out other stuff before I think, "Ah, the blue funk is coming on."
I'm hoping for a big crash and return to normal. Two years without depression has been very, very nice. I want to start the year joyful, not like a limp rag.
I finally told hubby yesterday to get cracking on praying for my mood. I didn't want to worry him, but even he's noticed I'm not quite bubbly and I'm not waking up until well past sundown. And the place is getting to critical clutter mass, cause I can't be bothered to put stuff away.
On the diet side, it was going decently, if not zippily (holding and a little loss, holding and a little loss). But depression makes me less active and makes me want endless supplies of serotonin-inducing carbs. I have been this way for almost two weeks, fighting off (or not fighting off) the endless desire for farina, macaroni, grits, toast, cookies, mashed potatoes, chips, fries (and I so rarely eat those, but I've had them 3 times this month)...anything to churn carbs into my system.
I don't want to lose ground, not in weight and not in happiness. I've had a happy year and I want a happier New Year.
I'm thinking positive. I'm gonna focus on the good and work had to get my body to refuse this round of blues. I will, I will, I will.
I WILL...have a healthy and "lighter" New Year.
I WILL...see great things to come. I WILL.
And I will wish a healthy and Happy New Year for everyone. May it be so...
But I'm also mentally fighting off the clear onset of a depressive episode. I have sensed something off for about a month (notice I'm not posting much, either). I felt draggy, but my thyroid check showed it was totally fine. I was sleeping more and more and avoiding activities. I didn't even do my holiday cards this year. My bills piled up and, though I had plenty in the checking account to pay them, I kept putting of paying them cause I felt...totally lacking in motivation to do ANYTHING. I barely made it through the holidays without totally bumming out. But I didn't feel great holiday cheer, despite a really nice family gathering with roast pig and the Cuban-American works.
Since Christmas, all I wanna do is sleep. I'm in total avoidance mode. I can feel the blanket coming over my spirit. Sucks.
Sometimes, whatever weird mechanism is involved in this physiology of mine that's made me have recurring episodes of depression since I was, er, about nine years old, well, sometimes it just short circuits and I return to feeling okay, which is why I try to rule out other stuff before I think, "Ah, the blue funk is coming on."
I'm hoping for a big crash and return to normal. Two years without depression has been very, very nice. I want to start the year joyful, not like a limp rag.
I finally told hubby yesterday to get cracking on praying for my mood. I didn't want to worry him, but even he's noticed I'm not quite bubbly and I'm not waking up until well past sundown. And the place is getting to critical clutter mass, cause I can't be bothered to put stuff away.
On the diet side, it was going decently, if not zippily (holding and a little loss, holding and a little loss). But depression makes me less active and makes me want endless supplies of serotonin-inducing carbs. I have been this way for almost two weeks, fighting off (or not fighting off) the endless desire for farina, macaroni, grits, toast, cookies, mashed potatoes, chips, fries (and I so rarely eat those, but I've had them 3 times this month)...anything to churn carbs into my system.
I don't want to lose ground, not in weight and not in happiness. I've had a happy year and I want a happier New Year.
I'm thinking positive. I'm gonna focus on the good and work had to get my body to refuse this round of blues. I will, I will, I will.
I WILL...have a healthy and "lighter" New Year.
I WILL...see great things to come. I WILL.
And I will wish a healthy and Happy New Year for everyone. May it be so...
Salam,
RED FLAG DAY 4
9:00am Workout
20 minutes mix workout done today!
9:30am post-workout drink a.k.a breakfast
Cappu shakes: 2F1 + 250ml plain water + 1/2 cup yogurt
In between
1L plain water
12:00pm lunch
Cappu shakes: 2F1 + 150ml plain water + 100ml low fat milk
In between
2 pcs masalodeh
1 pc donut
500ml plain water
7:00pm dinner
1 slice wholemeal bread toasted
1/2 plate homemade potato omelette
1 spoon baked beans
In between
1/2 cup hot coffee
1L plain water
How to do: Homemade potato omelette
Prepare:
1 pc medium onion chopped
5 pcs garlic smashed
Slices of ginger chopped
2 small potato peel and chopped diced
1/2 medium tomato diced
2 eggs [I should put 1 only... 2 is too much for 1 person, that's why I divide this omelette for 2]
Salt/pepper/butter/olive oil as needed
Method:
1. Prepared 2 eggs with salt and pepper in 1 bowl, stir and put aside.
2. With a pour of olive oil as needed, fry onion, garlic and ginger. Add some butter, fry until all soft, then remove aside
3. Add some olive oil again, fry potato until crispy. Add back onion, ginger and garlic inside the pan and cont frying. Once potato looks crispy and more yellowish, add tomato diced and stir nicely
4. Pour the prepared eggs with salt and pepper just now into the pan over the potato. Do not stir the eggs, let it cook below with potato and tomato spread up ontop.
5. Cover the ommelette and let it cooks but not too cooks... you just want it 1/2 cooks - this is depends on you ok :D.
6. Run the spoon around the edge and slip out the omelette into your dish plate.
Original recipe:
http://www.foodnetwork.ca/recipes/Main/Eggs-Dairy/recipe.html?dishID=9020
I didn't follow it well because I don't put bacon in it. And I add tomato because I want more veggies on it. You can add other veggies as you like and change the recipe as long as the main ingredient is there.
RED FLAG DAY 4
9:00am Workout
20 minutes mix workout done today!
9:30am post-workout drink a.k.a breakfast
Cappu shakes: 2F1 + 250ml plain water + 1/2 cup yogurt
In between
1L plain water
12:00pm lunch
Cappu shakes: 2F1 + 150ml plain water + 100ml low fat milk
In between
2 pcs masalodeh
1 pc donut
500ml plain water
7:00pm dinner
1 slice wholemeal bread toasted
1/2 plate homemade potato omelette
1 spoon baked beans
In between
1/2 cup hot coffee
1L plain water
How to do: Homemade potato omelette
Prepare:
1 pc medium onion chopped
5 pcs garlic smashed
Slices of ginger chopped
2 small potato peel and chopped diced
1/2 medium tomato diced
2 eggs [I should put 1 only... 2 is too much for 1 person, that's why I divide this omelette for 2]
Salt/pepper/butter/olive oil as needed
Method:
1. Prepared 2 eggs with salt and pepper in 1 bowl, stir and put aside.
2. With a pour of olive oil as needed, fry onion, garlic and ginger. Add some butter, fry until all soft, then remove aside
3. Add some olive oil again, fry potato until crispy. Add back onion, ginger and garlic inside the pan and cont frying. Once potato looks crispy and more yellowish, add tomato diced and stir nicely
4. Pour the prepared eggs with salt and pepper just now into the pan over the potato. Do not stir the eggs, let it cook below with potato and tomato spread up ontop.
5. Cover the ommelette and let it cooks but not too cooks... you just want it 1/2 cooks - this is depends on you ok :D.
6. Run the spoon around the edge and slip out the omelette into your dish plate.
Original recipe:
http://www.foodnetwork.ca/recipes/Main/Eggs-Dairy/recipe.html?dishID=9020
I didn't follow it well because I don't put bacon in it. And I add tomato because I want more veggies on it. You can add other veggies as you like and change the recipe as long as the main ingredient is there.
Salam,
RED FLAG DAY 3
2:00pm brunch
Cappu shakes: 2F1+250ml plain water
In between
1 glass teamix with ginger
1L plain water
3:00pm Workout
10 minutes mix wokout done today!
4:00pm post-workout drink
1 glass mix fruits juice: carrot + cucumber + apple with 1 spoon honey
Nampak cam juice orange kan? Ngeh ngeh ngeh! Jgn tertipu! Sumer2 raw fruits jer tadih. Tak der gula. Tak der susu. Hanya carrot sebijik, timun 1/2 [sebab over besar dan panjang], apple hijau sejibik. Letak honey sket sebab rasa carrot kuat sangat. Lain kali aku patut letak timun tuh sebijik besar, tuh yg buat manis, errmmm...
How to do: Homemade mix fruits juice
Prepare:
1/2 of cucumber - depends on size
1 pc of medium carrot
1 pc of green apple
1 spoon of honey
Method:
Cut all into medium pieces. Blend all. U can filter to get the smooth juice only or if u like it thick, take all... more fibre ahehehe. Add 1 spoon honey and served.
In between
1 glass teamix with ginger
1L plain water
7:00pm dinner
2 slices wholemeal bread toasted
1 pc ayam goreng
2 spoons baked beans
Percubaan grill cara lain gagal so sebelom dapur terbakar ahehehe, aku goreng balik dengan sedikit olive oil mmm... oklah daripada guna minyak masak lain kan. Esok nak cuba lagik, ggrrrr... cuba lagik dan cuba lagik!
In between
1 glass teamix with ginger
1L plain water
Kurang 1 shakes, ermm... kalo aku lapo malam nih aku bancuh dan update lain, kalo tak, aku bio jer lah menu hariknik mcm nih. Dan ehem2! Ada saper2 yang took that '5 minutes challenge' tak petang tadih? I wonder... ngeh ngeh ngeh >:)
-----------------------------------
updates:
9:58pm
9:30pm Workout
10 minutes mix wokout done today!
10:00pm post-workout drink
Cappu shakes: 2F1+250ml plain water
In between
500ml plain water
I challenge my self to do my 5 minutes challenge posting ahehehe plus I add another 5 minutes of my self yoga routine. The plank is still the killer, bergegar perot2 masa 1/2 way... saper yang buat, paham lah maksud sayer ehem2.
BTW... 2 of my downline have taken this challenge [bunyik mcm ramai lah downline wahahaha :))].
This is from Aily.
Bagus jugak Aily reply sebab at least aku tahu dia ada buat dan sebab dia rasa dia salah buat step tuh, aku ada peluang untuk betulkan step yang dia maybe salah buat. Dapat ilmu lagik. For no 3: push up... aku soh dia bent knee dulu kalo tangan tak kuat! Dah kuat, leh buat yg ori push up! Aku pun start with bent knee so I know how it feel.
Plus this is link to You Tube where you can learn to do correct crunch or sit ups. Pada saper2 yg terasa salah buat, silap refer this video clip and learn how to do proper crunch or sit ups in future.
And Atud reply from her hanset just now... this is her replied msg said:
Her 1st msg: Slm,, As promised, aku dh buat workout mlm nih! :D
I ask: Wahaha! Ok x? Ada step yg xleh buat? Each step complete 1 minute? How do you feel?
Her 2nd msg: Berpeluh lah jgk! Terus rasa cramp kat perot.. Haha..
Well! It's a good start right?
RED FLAG DAY 3
2:00pm brunch
Cappu shakes: 2F1+250ml plain water
In between
1 glass teamix with ginger
1L plain water
3:00pm Workout
10 minutes mix wokout done today!
4:00pm post-workout drink
1 glass mix fruits juice: carrot + cucumber + apple with 1 spoon honey
Nampak cam juice orange kan? Ngeh ngeh ngeh! Jgn tertipu! Sumer2 raw fruits jer tadih. Tak der gula. Tak der susu. Hanya carrot sebijik, timun 1/2 [sebab over besar dan panjang], apple hijau sejibik. Letak honey sket sebab rasa carrot kuat sangat. Lain kali aku patut letak timun tuh sebijik besar, tuh yg buat manis, errmmm...
How to do: Homemade mix fruits juice
Prepare:
1/2 of cucumber - depends on size
1 pc of medium carrot
1 pc of green apple
1 spoon of honey
Method:
Cut all into medium pieces. Blend all. U can filter to get the smooth juice only or if u like it thick, take all... more fibre ahehehe. Add 1 spoon honey and served.
In between
1 glass teamix with ginger
1L plain water
7:00pm dinner
2 slices wholemeal bread toasted
1 pc ayam goreng
2 spoons baked beans
Percubaan grill cara lain gagal so sebelom dapur terbakar ahehehe, aku goreng balik dengan sedikit olive oil mmm... oklah daripada guna minyak masak lain kan. Esok nak cuba lagik, ggrrrr... cuba lagik dan cuba lagik!
In between
1 glass teamix with ginger
1L plain water
Kurang 1 shakes, ermm... kalo aku lapo malam nih aku bancuh dan update lain, kalo tak, aku bio jer lah menu hariknik mcm nih. Dan ehem2! Ada saper2 yang took that '5 minutes challenge' tak petang tadih? I wonder... ngeh ngeh ngeh >:)
-----------------------------------
updates:
9:58pm
9:30pm Workout
10 minutes mix wokout done today!
10:00pm post-workout drink
Cappu shakes: 2F1+250ml plain water
In between
500ml plain water
I challenge my self to do my 5 minutes challenge posting ahehehe plus I add another 5 minutes of my self yoga routine. The plank is still the killer, bergegar perot2 masa 1/2 way... saper yang buat, paham lah maksud sayer ehem2.
BTW... 2 of my downline have taken this challenge [bunyik mcm ramai lah downline wahahaha :))].
This is from Aily.
Bagus jugak Aily reply sebab at least aku tahu dia ada buat dan sebab dia rasa dia salah buat step tuh, aku ada peluang untuk betulkan step yang dia maybe salah buat. Dapat ilmu lagik. For no 3: push up... aku soh dia bent knee dulu kalo tangan tak kuat! Dah kuat, leh buat yg ori push up! Aku pun start with bent knee so I know how it feel.
Plus this is link to You Tube where you can learn to do correct crunch or sit ups. Pada saper2 yg terasa salah buat, silap refer this video clip and learn how to do proper crunch or sit ups in future.
And Atud reply from her hanset just now... this is her replied msg said:
Her 1st msg: Slm,, As promised, aku dh buat workout mlm nih! :D
I ask: Wahaha! Ok x? Ada step yg xleh buat? Each step complete 1 minute? How do you feel?
Her 2nd msg: Berpeluh lah jgk! Terus rasa cramp kat perot.. Haha..
Well! It's a good start right?
Salam,
I was just thinking to add this tonite during my 'daily menu' posting but it's gonna be too late. So I'm posting it now because I like to challenge you out there and give me only 5 minutes of your time this evening. Can you do that?
Doesn't matter who you are, where are you right now [if you are at home, the better ahehehe] because I want you to give 5 minutes of your time and do some mini workout with me. Ready?
The rule:
Don't count and don't stop. You can stretch up first if you like but once you start, don't stop! I want every single minute worth as you push your 5 minutes to this mini workout. Just wacth your watch. Do all below step in 1 minute each and switch to the next step for another 1 minute until you finish. It doesn't matter how many you do it, you just need to do it each in 1 minute! Got it?
Here we go!
1- Jumping jacks
2- Crunch or sit up [which 1 do you prefer]
3- Push up
4- Box or punch [bare hand]
5- Plank
For beginners, you may stop at this very minutes, for those who think he/she can do another round, please rest for 30 seconds and start back above routine for 1 more time.
Now you have your 5 minutes workout [or 10 minutes for those who do it 2 times]. It's easy to do workout rite? Be your coach to your self! Get ur butt up! And good job to those who pick up this challenge!
I was just thinking to add this tonite during my 'daily menu' posting but it's gonna be too late. So I'm posting it now because I like to challenge you out there and give me only 5 minutes of your time this evening. Can you do that?
Doesn't matter who you are, where are you right now [if you are at home, the better ahehehe] because I want you to give 5 minutes of your time and do some mini workout with me. Ready?
The rule:
Don't count and don't stop. You can stretch up first if you like but once you start, don't stop! I want every single minute worth as you push your 5 minutes to this mini workout. Just wacth your watch. Do all below step in 1 minute each and switch to the next step for another 1 minute until you finish. It doesn't matter how many you do it, you just need to do it each in 1 minute! Got it?
Here we go!
1- Jumping jacks
2- Crunch or sit up [which 1 do you prefer]
3- Push up
4- Box or punch [bare hand]
5- Plank
For beginners, you may stop at this very minutes, for those who think he/she can do another round, please rest for 30 seconds and start back above routine for 1 more time.
Now you have your 5 minutes workout [or 10 minutes for those who do it 2 times]. It's easy to do workout rite? Be your coach to your self! Get ur butt up! And good job to those who pick up this challenge!
Has it really been 5 days since I have last written? Where did the time go? I think I hit the ground running as of last Monday morning and still haven't stopped!! My family and I have flown to Texas for the wedding of a family friend. We've just spent 14 hours traveling due to heightened security measures. It took us 3.5 hours to get to our gate. I am by no means complaining since I understand
Salam,
RED FLAG DAY 2
10:30am breakfast
Cappu shakes: 2F1+250ml plain water
In between
1 glass teamix with ginger
1L plain water
3:30pm lunch
Cappu shakes: 2F1+250ml plain water
In between
1 glass teamix with ginger
1L plain water
7:30pm dinner
1 slice wholemeal bread toasted
2 pcs ayam grill
1/2 plate mix veggies
1st time tak pakai minyak. Aku main letak atas api jer. Ima cakap aku nak bakar rumah wahahah :)). Maybe aku patut biar lama, sebab kaler luo tak nampak mcm di grill hihihi... kena banyak latihan nih... usaha tangga kejayaan :))
9:30pm Workout
15 minutes GL workout done today!
10:30pm post-workout bite
1 pc green apple
1 packet oat krunch
In between
1L plain water
Erk... why 2 pcs ayam? Kecik jer ayam yg 1st tuh so aku godek2 dalam plastik carik 2nd ayam yg size ala2 yg 1st. Konon dalam atie makan drummet lah ahehehe *alasan*. BTW, silap percaturan malam nih. Tak niat nak workout sebab perot memerlukan rehat [chaihhh] so tak assume badan akan kuat nak workout. Sekali 2 jam lepas dinner, terasa nak workout plak :-s... aduhai... terpaksa bite something after workout. Mmm... baru nak dapat 1 bendera hijau... jatuh balik jadik biru malam nih ggrrr...
RED FLAG DAY 2
10:30am breakfast
Cappu shakes: 2F1+250ml plain water
In between
1 glass teamix with ginger
1L plain water
3:30pm lunch
Cappu shakes: 2F1+250ml plain water
In between
1 glass teamix with ginger
1L plain water
7:30pm dinner
1 slice wholemeal bread toasted
2 pcs ayam grill
1/2 plate mix veggies
1st time tak pakai minyak. Aku main letak atas api jer. Ima cakap aku nak bakar rumah wahahah :)). Maybe aku patut biar lama, sebab kaler luo tak nampak mcm di grill hihihi... kena banyak latihan nih... usaha tangga kejayaan :))
9:30pm Workout
15 minutes GL workout done today!
10:30pm post-workout bite
1 pc green apple
1 packet oat krunch
In between
1L plain water
Erk... why 2 pcs ayam? Kecik jer ayam yg 1st tuh so aku godek2 dalam plastik carik 2nd ayam yg size ala2 yg 1st. Konon dalam atie makan drummet lah ahehehe *alasan*. BTW, silap percaturan malam nih. Tak niat nak workout sebab perot memerlukan rehat [chaihhh] so tak assume badan akan kuat nak workout. Sekali 2 jam lepas dinner, terasa nak workout plak :-s... aduhai... terpaksa bite something after workout. Mmm... baru nak dapat 1 bendera hijau... jatuh balik jadik biru malam nih ggrrr...
Salam,
RED FLAG DAY 1
7:00am breakfast
1 slice homemade oat lempeng... topping with...
1/2 cup of yogurt
1 spoon Familia Choco
It should be Pancakes Cereal but I don't have all ingredient especialy baking powder and vanila essence with me at this particular time plus the outcome is quite lumpy :-s so I give it a new name ahehehe... presenting... my-homemade-oat-lempeng muhahahha :))
How to do: Homemade Oat Lempeng
Prepare:
2 cups of flour
4 spoons of instant oat [can served up to 3-4 person]
1 cup of sugar
2-3 eggs [separate 1 white egg aside - to stir separately]
Salt/Butter/Olive oil as needed
1 cup of low fat milk
Dressing/Topping with:
Honey+Yogurt+Familia Choco [which 1 do you prefer]
Method:
1. Set 1 bowl for dry ingredient first. Put inside all flour, together with sugar and salt, olive oil, oat and eggs. Then add low fat milk, stir occasionaly untill all looks well mix. Put aside. You can add some low fat milk if the mixing is too hard or add some flour if the mixing is too watery, it depends.
2. The 1 and only white eggs separated before, stir or blend until it become glowing or whiteist or moisty [dunno how to describe, but I think you guys know :D aheheh]. Add into the 1st mixing, stir occasionaly until both mix well.
3. Prepare the pan with some butter or olive oil which you prefer. Pour a scoops of ur mixing ingredient into the pan until you can see the upper side pop ups with some bubble on it. Flip the oat lempeng to the other side. Once done, take it out and put on your dish plate. Repeat until all the mix ingredient finish.
4. For dressing or topping, you can pour honey ontop of ur oat lempeng or pour yogurt then familia choco. Served while still hot or warm.
In between
1 glass teamix
500ml plain water
2:00pm lunch at Kapitan with Ima
1 bowl beriani with tandoori chicken
1 glass nescafe ice
5:00pm snack
Bbrp slices papaya
Bbrp scoops ice cream
ps: petang sikit sambung bbrp scoops lagik, ehem2 >:). Akhirnya 1 kotak tuh abeh setelah di belasah olah haku dan Ima. Tak sempat tunggu esok :-s. 1 medium cup 410ml. Banyak tak? Erkk... macam medium la, jenis oval cup dia, bukan jenis besar gedabak tuh, cup dier jenis muat atas 1 tapak tangan haku. Ima dah buang tong sampah, tak sempat nak snap... *alasan* muhahahaha!!! >:)
In between
500ml plain water
7:40pm Workout
30 minutes JM30DS Level 2 done today!
8:40pm dinner merangkap post-workout drink
Cappu shakes: 2F1+250ml plain water
In between
1 glass teamix
1L plain water
Masuk balik update workout ahehehe!
RED FLAG DAY 1
7:00am breakfast
1 slice homemade oat lempeng... topping with...
1/2 cup of yogurt
1 spoon Familia Choco
It should be Pancakes Cereal but I don't have all ingredient especialy baking powder and vanila essence with me at this particular time plus the outcome is quite lumpy :-s so I give it a new name ahehehe... presenting... my-homemade-oat-lempeng muhahahha :))
How to do: Homemade Oat Lempeng
Prepare:
2 cups of flour
4 spoons of instant oat [can served up to 3-4 person]
1 cup of sugar
2-3 eggs [separate 1 white egg aside - to stir separately]
Salt/Butter/Olive oil as needed
1 cup of low fat milk
Dressing/Topping with:
Honey+Yogurt+Familia Choco [which 1 do you prefer]
Method:
1. Set 1 bowl for dry ingredient first. Put inside all flour, together with sugar and salt, olive oil, oat and eggs. Then add low fat milk, stir occasionaly untill all looks well mix. Put aside. You can add some low fat milk if the mixing is too hard or add some flour if the mixing is too watery, it depends.
2. The 1 and only white eggs separated before, stir or blend until it become glowing or whiteist or moisty [dunno how to describe, but I think you guys know :D aheheh]. Add into the 1st mixing, stir occasionaly until both mix well.
3. Prepare the pan with some butter or olive oil which you prefer. Pour a scoops of ur mixing ingredient into the pan until you can see the upper side pop ups with some bubble on it. Flip the oat lempeng to the other side. Once done, take it out and put on your dish plate. Repeat until all the mix ingredient finish.
4. For dressing or topping, you can pour honey ontop of ur oat lempeng or pour yogurt then familia choco. Served while still hot or warm.
In between
1 glass teamix
500ml plain water
2:00pm lunch at Kapitan with Ima
1 bowl beriani with tandoori chicken
1 glass nescafe ice
5:00pm snack
Bbrp slices papaya
Bbrp scoops ice cream
ps: petang sikit sambung bbrp scoops lagik, ehem2 >:). Akhirnya 1 kotak tuh abeh setelah di belasah olah haku dan Ima. Tak sempat tunggu esok :-s. 1 medium cup 410ml. Banyak tak? Erkk... macam medium la, jenis oval cup dia, bukan jenis besar gedabak tuh, cup dier jenis muat atas 1 tapak tangan haku. Ima dah buang tong sampah, tak sempat nak snap... *alasan* muhahahaha!!! >:)
In between
500ml plain water
7:40pm Workout
30 minutes JM30DS Level 2 done today!
8:40pm dinner merangkap post-workout drink
Cappu shakes: 2F1+250ml plain water
In between
1 glass teamix
1L plain water
Masuk balik update workout ahehehe!
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Salam,
12:00pm brunch
1 slice cereal homemade lempeng
1 glass milo-o panas
Goreng lempeng, lempengnya hangus :P *mode nyanyik*
In between
1 glass teamix
1L plain water
8:00pm dinner
Cappu shakes: 2F1+250ml low fat milk
In between
500ml plain water
10:00pm Workout
30 minutes JM30DS Level 2 done today!
11:00pm post-workout drink
Cappu shakes: 2F1+250ml low fat milk
In between
1 glass teamix
1L plain water
Mmm, mcm
Konon nak buat pancake... punyalah terliur tgk pancake Dieha, so hariknik konon pikir nak g beli paket pancake mcm yg dia beli tuh... tak kisah kat mana. Giant ka, JJ, gasak lah nak try buat jugak2. Last2 lepas Subuh, terbungkang tido. Tido lewat, erkk, dalam kata lain, tak leh tido lah senang. So aku tunggu Subuh baru tido semalam :-s. Dah tengahari baru terjaga. Last2 g dapor, haku buat pancake sukasuki haku. Baking powder tak der, layan tepung jer. Pastu aku letak oat dengan familia choco wahahah :)). No wonder budak2 nih kekenyangan [termasuklah orang yang tgh menaip nih] :P.
Masa soh Anand rasa, Anand tanya "Kak buat lempeng macam mak buat ka?". Aku jawap, "lempeng pun lempeng lah... :))". Tak dapat makan pancake, dapat makan lempeng hangus pun jadiklah wahahaha :)). Semua makan dengan susu cap teko, aku sorang jer makan dengan honey. Ima sorang jer tak makan :-s. Dia cakap tak sedap... :(
Chaih... Aku tahu dia tak suka oat, tapi masa buat tuh oat dah hancur dalam mixing tuh cemana dia leh rasa lagik ada oat dalam tuh. Maybe oat banyak sangat kot aku letak. Huh! Cerita pasal lempeng saja abeh 1 muka surat :P.
BTW, aku tak pakai butter pun. Vege oil pon tadak, so layan olive oil ler tadih. Masa mix ingredient pun letak olive oil, dalam pan pun letak olive oil wahahah :)). So pada mereka2 yang terasa breakfast anda tak berkhasiat, sila lah improvise bender2 dalam dapor, breakfast haku nih [actually brunch] sangat2 berkhasiat, penuh dengan cereal - nama pun letak oat dengan cereal Familia Choco kan aheheh - 1 slice kenyang sampai petang [sebab aku makan time tengahari, so kalo korang buat pagik, kenyang sampai tengahari ler jadiknyer hihihi].
Kalo rasa iman kuat elak pisang goreng dan pikiran buntu nak makan aper untuk halang perot dari berkeriuk [ehem2, aku baru jer makan masa g laksa pokok jangguih hariktuh kan, nih nak advice orang plak, wahahah] boleh lah buat lempeng version cereal and oat nih. Recommended la bebeh :P.
ps: pesanan darik 'bukan' chef >:)
Salam,
11:00am breakfast
Cappu shakes: 2F1+250ml low fat milk
In between
1 glass teamix
1L plain water
3:30pm snack
2 pcs green apple
1 small cup yogurt
1 spoon Familia Choco topping
In between
500ml plain water
6:00pm dinner
1 plate mee goreng
3 pcs udang goreng
1 pc ketam goreng
1 glass teh-o-limau panas
In between
1L plain water
Workout
No workout for today!
Salam,
Ntah aper2 jer tajuk ahehehe :P. Anyway, berjaya compile beberapa gambo baju kurung yang tak seberapa dan inilah hasilnyer... jeng jeng jeng...
Ok, ini baju yg aku pakai masa kenduri Isma. Area tangan xleh cakap apa lah kan, masa guhums pun mmg besao. Tak der pulak gambo berdiri, so tak leh nak compare. Yang aku dok try2 nih selepas lose weight. Kelebarannya melampau2. Aku notice kain sampai ke lantai :-s... erkk! Aku makin rendah ker? Kompius seketika :P.
Yang atas tadih baju masa umah pengantin laki. Nih masa umah pengantin pompuan. Tak der gambo yang aku leh compare plak so just enjoy the old picture sajalah ok bebeh :D. FYI, kiri kanan pakai masa kenduri Isma 2008 [a month before start consume HL], gambar tengah pakai masa raya 2007. Lamanya membela isi badan >:)
Ini pulak snap dalam hujung bulan Jun 2008. Masa nih berat dalam, ermm... tak hengat pulak, sat nak check weight table kat atas :P... Ok, masa nih around 87kg, dah lose around 5kg...
Nih masa Dewi kawen, to be exact 24 May 2009. Masa nih berat was 68kg. Berat stag masa nih huhuhu...
Bawah nih ialah baju asal nyer. Kanis pakai masa Ima tunang. Actually nih baju hijau Kanis. Time nih jangan mimpilah nak pakai. Masuk kain pun belom tentu lepas akekeke. Sumer kaler hijau, haku sorang sesat biru :-s, cemana nih? Sori yer, kain tak cukup so terpaksa belasah kaler aper yang ada dalam umah. Aper nak buat, overloaded lagik huhuhu... [ps: mak abah pun tak pakai hijau, so aku kira di ampunkan lah ekk even tak matching :P]
The latest me in baju kurung [tak berapa kurung sebenarnya] versus baju kurung masa raya 2007 [harap2 betol lah tahun nih... :-s]. Dah 2-3 kali dok guna gambo nih, dok lupa tarikh dengan tahun :-s. Raya 2008 aku pakai kebaya kan? 2009 pakai jubah hitam...mmm... So this is definately raya 2007... done!
Lastly, sedikit close up area muka. Before was August 08. Masa nih berat dalam 80.5kg. After is current date December 09, just taken recently masa kenduri 20 hb hariktuh...
Ok, sekian pertunjukan bunga api pada tahun ini. Kita berjumpa lagik pada tahun hadapan :P.
Ntah aper2 jer tajuk ahehehe :P. Anyway, berjaya compile beberapa gambo baju kurung yang tak seberapa dan inilah hasilnyer... jeng jeng jeng...
Ok, ini baju yg aku pakai masa kenduri Isma. Area tangan xleh cakap apa lah kan, masa guhums pun mmg besao. Tak der pulak gambo berdiri, so tak leh nak compare. Yang aku dok try2 nih selepas lose weight. Kelebarannya melampau2. Aku notice kain sampai ke lantai :-s... erkk! Aku makin rendah ker? Kompius seketika :P.
Note: Gambar ihsan dari shamwalker photography
Yang atas tadih baju masa umah pengantin laki. Nih masa umah pengantin pompuan. Tak der gambo yang aku leh compare plak so just enjoy the old picture sajalah ok bebeh :D. FYI, kiri kanan pakai masa kenduri Isma 2008 [a month before start consume HL], gambar tengah pakai masa raya 2007. Lamanya membela isi badan >:)
Ini pulak snap dalam hujung bulan Jun 2008. Masa nih berat dalam, ermm... tak hengat pulak, sat nak check weight table kat atas :P... Ok, masa nih around 87kg, dah lose around 5kg...
Nih masa Dewi kawen, to be exact 24 May 2009. Masa nih berat was 68kg. Berat stag masa nih huhuhu...
Bawah nih ialah baju asal nyer. Kanis pakai masa Ima tunang. Actually nih baju hijau Kanis. Time nih jangan mimpilah nak pakai. Masuk kain pun belom tentu lepas akekeke. Sumer kaler hijau, haku sorang sesat biru :-s, cemana nih? Sori yer, kain tak cukup so terpaksa belasah kaler aper yang ada dalam umah. Aper nak buat, overloaded lagik huhuhu... [ps: mak abah pun tak pakai hijau, so aku kira di ampunkan lah ekk even tak matching :P]
The latest me in baju kurung [tak berapa kurung sebenarnya] versus baju kurung masa raya 2007 [harap2 betol lah tahun nih... :-s]. Dah 2-3 kali dok guna gambo nih, dok lupa tarikh dengan tahun :-s. Raya 2008 aku pakai kebaya kan? 2009 pakai jubah hitam...mmm... So this is definately raya 2007... done!
Lastly, sedikit close up area muka. Before was August 08. Masa nih berat dalam 80.5kg. After is current date December 09, just taken recently masa kenduri 20 hb hariktuh...
Ok, sekian pertunjukan bunga api pada tahun ini. Kita berjumpa lagik pada tahun hadapan :P.
Salam,
10:30am breakfast
Cappu shakes: 2F1+250ml low fat milk
In between
1 glass teamix
1L plain water
2:00pm snack
2 pcs green apple
1 small cup yogurt
1 spoons Familia Choco topping
4:00pm Workout
10 minutes interval workout done today!
In between
500ml plain water
7:00pm dinner
2 pcs wholemeal bread toasted
1 pc ayam goreng
1/4 plate mix veggies
In between
1 glass teamix
1L plain water
---------------------------------
Selamat menyambut Hari Natal
erkk.. skemanyer :-s
ok tukar2...
Wishing everybody a Merry Christmas
happy holiday to all...
---------------------------------
Selamat menyambut Hari Natal
erkk.. skemanyer :-s
ok tukar2...
Wishing everybody a Merry Christmas
happy holiday to all...
---------------------------------
HERE IT IS!!!I guess it aired yesterday! I didn't know! I thought it was supposed to be tomorrow. Oh well. Enjoy!!I'm pretty proud of it.What do you think?
Salam,
6:30am breakfast Phase 1
2 pcs karipap
1/4 slice pulut kepala
In between
1 glass teamix
800ml plain water
9:30am breakfast Phase 2
1 plate mee goreng
Mix veggies
In between
1 glass teamix
800ml plain water
2:00pm lunch
1/2 plate nasi putih
1 pc ikan goreng
1 sosej
1/4 plate mix veggies
In between
1 glass teamix
800ml plain water
8:00pm dinner
Cappu shakes: 2F1+250ml low fat milk
In between
1L plain water
Workout
No workout for today!
6:30am breakfast Phase 1
2 pcs karipap
1/4 slice pulut kepala
In between
1 glass teamix
800ml plain water
9:30am breakfast Phase 2
1 plate mee goreng
Mix veggies
In between
1 glass teamix
800ml plain water
2:00pm lunch
1/2 plate nasi putih
1 pc ikan goreng
1 sosej
1/4 plate mix veggies
In between
1 glass teamix
800ml plain water
8:00pm dinner
Cappu shakes: 2F1+250ml low fat milk
In between
1L plain water
Workout
No workout for today!
Went for a 10k with my sister-in-law Tammy and boy did I get my a** kicked!I picked up my road bike and trainer this afternoon. Very exciting new addition to the workout room!We went tobogganing and skating with the family after the run and had an excellent time on the pond. It froze perfectly this year. What a chilly day!We made Tammy's pumpkin and sausage pasta for supper tonight. What a treat.
Salam,
6:30am breakfast Phase 1
2 pcs karipap
1 slice puding
1/4 slice pulut kepala
9:30am breakfast Phase 2
1 plate bihun goreng
Mix veggies
In between
1 glass of coffee [share with mum]
800ml plain water
2:00pm lunch
1 bowl mee rebus
1/4 bowl cendol [share with all]
5:00pm at Lam Wah Ee Hospital
1 cup nescafe tarik hot
1/2 pc Double Cheese burger [share with Ima]
1 pc pisang
800ml plain water
9:00pm dinner
1 bungkus nasik lemak + ikan goreng
In between
1 glass coffee
800ml plain water
Ehem, banyak nyer breakfast haku :-s... berfasa2 :P
Workout
No workout for today!
6:30am breakfast Phase 1
2 pcs karipap
1 slice puding
1/4 slice pulut kepala
9:30am breakfast Phase 2
1 plate bihun goreng
Mix veggies
In between
1 glass of coffee [share with mum]
800ml plain water
2:00pm lunch
1 bowl mee rebus
1/4 bowl cendol [share with all]
5:00pm at Lam Wah Ee Hospital
1 cup nescafe tarik hot
1/2 pc Double Cheese burger [share with Ima]
1 pc pisang
800ml plain water
9:00pm dinner
1 bungkus nasik lemak + ikan goreng
In between
1 glass coffee
800ml plain water
Ehem, banyak nyer breakfast haku :-s... berfasa2 :P
Workout
No workout for today!
Yeah!!! Our Cooler 1 Challenge has ended. Did you make it through with me? I would love to hear your experience. Please share in the comments section so all of our bloggers can read.It couldn't have ended at a better time. My family has just arrived for an early Christmas celebration. All the kiddies are running around the house and I'm busily cooking dinner. I won't be splurging too much over
Salam,
6:30am breakfast Phase 1
Cappu shakes: 2F1+250ml full cream milk
Nana silap beli susu :-s. Aku nak low fat milk, sekali dapat full cream milk, uhuks... layan jer lah...
9:30am breakfast Phase 2
1/2 bowl cereal: Muesli+oat+full cream milk
In between
1 glass of coffee
800ml plain water
1:00pm lunch
1/2 plate nasi putih
1 pc ayam masak merah [again and again...? akekeke... >:)]
1/4 plate mix veggies
In between
1 glass teamix
800ml plain water
7:30pm dinner
Cappu shakes: 2F1+250ml full cream milk
In between
1 glass teamix
800ml plain water
9:30pm supper
1/2 bolw cereal: Muesli+oat+full cream milk
Share 3 orang: aku + Nana + Anand. Derang nak try so aku rasa 2-3 sudu jer masuk mulut haku, bowl kecik sangat akekeke... Aku cakap kat Nana, balik Ipoh, kalo pagi2 terasa nak breakfast di rumah saja, beli jer instant oat dengan susu. Tak yah kuo kedai beli nasi lemak or roti canai. Sekali sekala nak makan tak pa lah... hari2 lain try makan cereal. Aku ingat Nana tak suka, dah rasa 2-3 sudu, dia suka so it's a good start... Anand?... erkk :-s. Tolak batu kayu jer. Ada hati nak buat 2nd bowl lagik... parah! BTW, mmg terpaksa buat 2nd bowl untuk derang sebab tak cukup.. abeh susu haku :P
In between
800ml plain water
Workout
No workout for today!
6:30am breakfast Phase 1
Cappu shakes: 2F1+250ml full cream milk
Nana silap beli susu :-s. Aku nak low fat milk, sekali dapat full cream milk, uhuks... layan jer lah...
9:30am breakfast Phase 2
1/2 bowl cereal: Muesli+oat+full cream milk
In between
1 glass of coffee
800ml plain water
1:00pm lunch
1/2 plate nasi putih
1 pc ayam masak merah [again and again...? akekeke... >:)]
1/4 plate mix veggies
In between
1 glass teamix
800ml plain water
7:30pm dinner
Cappu shakes: 2F1+250ml full cream milk
In between
1 glass teamix
800ml plain water
9:30pm supper
1/2 bolw cereal: Muesli+oat+full cream milk
Share 3 orang: aku + Nana + Anand. Derang nak try so aku rasa 2-3 sudu jer masuk mulut haku, bowl kecik sangat akekeke... Aku cakap kat Nana, balik Ipoh, kalo pagi2 terasa nak breakfast di rumah saja, beli jer instant oat dengan susu. Tak yah kuo kedai beli nasi lemak or roti canai. Sekali sekala nak makan tak pa lah... hari2 lain try makan cereal. Aku ingat Nana tak suka, dah rasa 2-3 sudu, dia suka so it's a good start... Anand?... erkk :-s. Tolak batu kayu jer. Ada hati nak buat 2nd bowl lagik... parah! BTW, mmg terpaksa buat 2nd bowl untuk derang sebab tak cukup.. abeh susu haku :P
In between
800ml plain water
Workout
No workout for today!
Pardon my disappearance for the last couple of days. I have been busily setting up the house for the holidays since I got back from NYC on Friday.It was an absolute whirlwind of events! The energy there is palpable particularly at this time of year. Of course the freezing temps help you realize it's that time of year, too. Shop windows on 5th Avenue are ablaze with fantastic displays (and
Salam,
6:30am breakfast Phase 1
1/2 bowl cereal: Muesli+oat+low fat milk
In between
800ml plain water
9:30am breakfast Phase 2
1/2 plate nasi minyak
1 pc ayam masak merah
In between
1 glass teamix
800ml plain water
2:00pm lunch di rumah kenduri Pak Chaq Minyak
1/2 plate nasi kenduri [hujan panaih rasanya]
1 pc ayam masak merah [again?]
1/4 plate rojak buah
1/4 plate daging cincang
1/8 plate ikan masin
3 small pcs tembikai
1 small cup kordial drink
1/2 small cup bubur itam [share with mum]
4.30pm afternoon treat at Laksa Pokok Janggus
1/2 bowl laksa [share with abah]
Bbrp pcs pisang + ubi goreng
Bbrp scoops ABC
In between
1 glass teamix
800ml plain water
8:30pm dinner
11 pcs satay ayam
Bbrp pcs nasi himpit
Mix veggies: timun + bawang
In between
1 glass teamix
800ml plain water
Workout
No workout for today!
Most of the picture after today tak der dalam hanset aku, snap pakai hanset Ima so xder gambo sehingga aku transfer nanti :D
Semua gambo dah upload!
6:30am breakfast Phase 1
1/2 bowl cereal: Muesli+oat+low fat milk
In between
800ml plain water
9:30am breakfast Phase 2
1/2 plate nasi minyak
1 pc ayam masak merah
In between
1 glass teamix
800ml plain water
2:00pm lunch di rumah kenduri Pak Chaq Minyak
1/2 plate nasi kenduri [hujan panaih rasanya]
1 pc ayam masak merah [again?]
1/4 plate rojak buah
1/4 plate daging cincang
1/8 plate ikan masin
3 small pcs tembikai
1 small cup kordial drink
1/2 small cup bubur itam [share with mum]
4.30pm afternoon treat at Laksa Pokok Janggus
1/2 bowl laksa [share with abah]
Bbrp pcs pisang + ubi goreng
Bbrp scoops ABC
In between
1 glass teamix
800ml plain water
8:30pm dinner
11 pcs satay ayam
Bbrp pcs nasi himpit
Mix veggies: timun + bawang
In between
1 glass teamix
800ml plain water
Workout
No workout for today!
Semua gambo dah upload!
Salam,
Aku balik Balik Pulau the whole last week dan kelmarin baru balik Bukit Gedong... tak plan nak duduk lama di kampung, sekali TERlama la pulak :P... so ini menu since last Saturday 19th Dec 09 until yesterday 23rd Dec 09.
9:00am breakfast
1 pc tosey
In between
800ml plain water
11:30am Workout
30 minutes Mix Workout done today!
Aku dera Anand dengan Nana [terutamanya Nana], aku soh derang bersenam... kejam kejam kejam wahahaha >:)
1:00pm lunch
1 plate nasi tomato
1 pc ayam masak merah
In between
800ml plain water
4:30pm afternoon snack
1/2 bowl cereal: Muesli+oat+low fat milk
In between
800ml plain water
8:00pm dinner
1 plate nasi tomato
1 pc ayam masak merah
In between
800ml plain water
Salam,
11:00am pre-lunch
1 pc green apple
12:30pm lunch at KAYU with Isma and Abob
1/2 plate nasi hujan panas
1 pc ayam gulai
1/2 plate kobis mamak
2 small pc okra
Nasi hujan panas rasa mcm nasi putih :-s. Harap 'kaler' jer 'kalerfull' tapi tak berapa full chaih! Kalo ku tahu, aku amik nasi putih jer tadih... uhuks...
In between
800ml plain water
6:30pm dinner
Cappu shakes: 2F1+250 low fat milk
In between
800ml plain water
8:10pm Workout
30 minutes My-Yoga-Bell done today!
9:30pm post workout bite
Wholemeal bread-fries spread with extra virgin olive oil: toasted... dipp in...
1 tbsp pure olive oil
12:00am supper
Cappu shakes: 2F1+250 low fat milk
In between
800ml plain water
Tips!
Mmm, ader cerita di sebalik olive oil nih. Tadih g Giant! Minyak masak mmg dah abeh. So dok pusing2 kat area minyak sekali tersangkut kat area olive oil. Not much choices tapi aku teringat 2 hari lepas ader tengok channel 703 citer psl Italian bread dipp in olive oil. Nampak cam besh jer... tetiba hangin aper ntah, aku pun amik la sebotol olive oil.
To be exact, front label written as PURE OLIVE OIL. Memula hesitate nak amik yang extra virgin olive oil or pure olive oil only. Di sebabkan aku just bump into situation and have no idea mana satu nak amik, so I just grab pure olive oil dulu.
Dah sampai umah, google around, baru perasan, aku sepatutnya amik extra virgin IF I wanna dipp my bread into the oil. Baru ada rasa. Mmm, tak per... next time ok. Pure olive oil is much good as extra virgin but of coz ader beza nyer:
Some nutrition info:
If taken in correct way and amount [at least 2 tbsp around 23 g] of olive oil daily, we may:
1. Reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil.
2. Lowers cholesterol levels in the blood, lower blood sugar level and blood pressure
3. Healthier heart and lower "bad" cholesterol
4. Somehow, it may prevent cancer
BUT... if taken to much... you might end up:
1. Develope breast cancer risk
So be carefull... it's all about being moderate.
Info taken from : http://en.wikipedia.org/wiki/Olive_oil
Ok, sambung balik sket :D. Yang aku sapu atas roti is actually errrkk.. butter [?] but made from extra virgin olive oil. 1 serving = 1 tbsp only 25 kcal. Naturel brand. Korang leh spot bekas dia kaler hitam. Hitam pekat :D. BTW, roti haku pun tak der lah Itali mana wahahaha, wholemeal bread from Gardenia jer... Anyway, nice try. Love the taste but I wonder how would it be if I choose the extra virgin olive oil just now... ermmm...
11:00am pre-lunch
1 pc green apple
12:30pm lunch at KAYU with Isma and Abob
1/2 plate nasi hujan panas
1 pc ayam gulai
1/2 plate kobis mamak
2 small pc okra
Nasi hujan panas rasa mcm nasi putih :-s. Harap 'kaler' jer 'kalerfull' tapi tak berapa full chaih! Kalo ku tahu, aku amik nasi putih jer tadih... uhuks...
In between
800ml plain water
6:30pm dinner
Cappu shakes: 2F1+250 low fat milk
In between
800ml plain water
8:10pm Workout
30 minutes My-Yoga-Bell done today!
9:30pm post workout bite
Wholemeal bread-fries spread with extra virgin olive oil: toasted... dipp in...
1 tbsp pure olive oil
12:00am supper
Cappu shakes: 2F1+250 low fat milk
In between
800ml plain water
Tips!
Mmm, ader cerita di sebalik olive oil nih. Tadih g Giant! Minyak masak mmg dah abeh. So dok pusing2 kat area minyak sekali tersangkut kat area olive oil. Not much choices tapi aku teringat 2 hari lepas ader tengok channel 703 citer psl Italian bread dipp in olive oil. Nampak cam besh jer... tetiba hangin aper ntah, aku pun amik la sebotol olive oil.
To be exact, front label written as PURE OLIVE OIL. Memula hesitate nak amik yang extra virgin olive oil or pure olive oil only. Di sebabkan aku just bump into situation and have no idea mana satu nak amik, so I just grab pure olive oil dulu.
Dah sampai umah, google around, baru perasan, aku sepatutnya amik extra virgin IF I wanna dipp my bread into the oil. Baru ada rasa. Mmm, tak per... next time ok. Pure olive oil is much good as extra virgin but of coz ader beza nyer:
- Extra-virgin olive oil comes from virgin oil production only, contains no more than 0.8% acidity, and is judged to have a superior taste. Extra Virgin olive oil accounts for less than 10% of oil in many producing countries. Used on salads, added at the table to soups and stews and for dipping.
- Virgin olive oil comes from virgin oil production only, has an acidity less than 2%, and is judged to have a good taste.
- Pure olive oil. Oils labeled as Pure olive oil or Olive oil are usually a blend of refined and virgin production oil.
- Olive oil is a blend of virgin and refined production oil, of no more than 1.5% acidity. It commonly lacks a strong flavor.
- Olive-pomace oil is refined pomace olive production oil possibly blended with some virgin production oil. It is fit for consumption, but may not be described simply as olive oil. Olive-pomace oil is rarely sold at retail; it is often used for certain kinds of cooking in restaurants.
- Lampante oil is olive oil not suitable as food; lampante comes from olive oil's long-standing use in oil-burning lamps. Lampante oil is mostly used in the industrial market.
- Refined olive oil is the olive oil obtained from virgin olive oils by refining methods which do not lead to alterations in the initial glyceridic structure. It has a free acidity, expressed as oleic acid, of not more than 0.3 grams per 100 grams (0.3%) and its other characteristics correspond to those fixed for this category in this standard. This is obtained by refining virgin olive oils which have a high acidity level and/or organoleptic defects which are eliminated after refining. Over 50% of the oil produced in the Mediterranean area is of such poor quality that it must be refined to produce an edible product. Note that no solvents have been used to extract the oil but it has been refined with the use of charcoal and other chemical and physical filters. An obsolete equivalent is "pure olive oil"
Some nutrition info:
If taken in correct way and amount [at least 2 tbsp around 23 g] of olive oil daily, we may:
1. Reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil.
2. Lowers cholesterol levels in the blood, lower blood sugar level and blood pressure
3. Healthier heart and lower "bad" cholesterol
4. Somehow, it may prevent cancer
BUT... if taken to much... you might end up:
1. Develope breast cancer risk
So be carefull... it's all about being moderate.
Info taken from : http://en.wikipedia.org/wiki/Olive_oil
Ok, sambung balik sket :D. Yang aku sapu atas roti is actually errrkk.. butter [?] but made from extra virgin olive oil. 1 serving = 1 tbsp only 25 kcal. Naturel brand. Korang leh spot bekas dia kaler hitam. Hitam pekat :D. BTW, roti haku pun tak der lah Itali mana wahahaha, wholemeal bread from Gardenia jer... Anyway, nice try. Love the taste but I wonder how would it be if I choose the extra virgin olive oil just now... ermmm...
Salam,
12:30pm brunch
Cappu shakes: 2.5F1+250 low fat milk
In between
1 mug teamix
800ml plain water
4:00pm afternoon snack
2 pcs green apple
1 cup yogurt
Small pour of Familia Choco ontop yogurt
Errkk, hujan2 nih lapo :-s... hihihi. Dlm freezer ada green apple 4 bijik so aku potong kecik2 2 bijik, left another 2 inside. Then ternampak yogurt ehem... kat bawah sekali, unopen yet! Cup kecik jer 117 kcal per cup [sempat check label wahahaha]. By the time dah abeh potong and ready to serve, masa nak snap picture, then I realized the colorfull food is isn't there much.. must add something keh keh keh. Bukak balik freezer, jemput2 sikit Familia Choco dan tabur atas yogurt. Walah! Ok done. Senyum kenyang sampai dinner karang :D
In between
800ml plain water
7:30pm dinner
2 slices wholemeal bread toasted
1 pc ayam goreng
1/4 plate mix veggies with brokoli
Ayam bawah veggies yer kawan2. Satg mencarik2 pulak... padahal dah ditenggelami sayur di tengah2 plate. Mmm, nih mix veggies 14th Dec punya wahahaha... Nak buang sayang, nak makan terus takot over marinate :-s, lama sangat dalam freezer so aku basuh balik [mmg dah tahap lunyai kuasa 8 dah] tambah brokoli baru dengan bawang putih, goreng kering. Erk... letak sos sikit sebab xder kaler lah mmm...
Apasal hariknik asyik cakap psl color nih? :-s. Semua nak masuk perot jugak kan? Alahai...
In between
1 mug teamix
800ml plain water
10:30pm Workout
20 minutes My-Yoga-Bell done today!
I think I need to eleborate more about this... aheheheh... later ok. Not tonite!
11:30pm post workout drink
Cappu shakes: 2F1+250 low fat milk
Tips!
I must say that this is quite a healthy snack I've ever had since I had my granola bar with me last few weeks ago. Well, even to munch around we need to be a little bit picky. Can you believe that, all in 1 small plate for my afternoon snack is only contain 240 kcal?. Ok, let's do the count. I have there:
2 pcs green apple raw without skin: 123 kcal [each around 61 kcal for medium size]
1 cup of Nestle yogurt: 117 kkcal
I add a little bit Familia Choco there, maybe a spoon... but I actually pick it up with my fingers only and just topping around. Ok, lets say... all in the plate is around 250 kcal.
Errmm, great! I tell you what! This is equivalent almost as same as my Herbalife Shakes for 2 scoops with low fat milk plus the teamix. The thing is I'm feel full and I'm not gonna let my stomach ask for food for next 2-3 hours ahead, at least. If I let my self hungry, I will put my self in starvation mood, and my metabolism will become slow and it will slowing down the burn cal process. I dun wanna do that!
So guys! Wacth what you gonna eat for snack because if you choose carb such as rice or bread [normally most of us will go for bread snack], you'll end up, hungry again within an hour because carb-only will make you no good :(. Why? because carb will full you fast and you get hungry fast; again! So choose your snack wisely and healthy :D.
12:30pm brunch
Cappu shakes: 2.5F1+250 low fat milk
In between
1 mug teamix
800ml plain water
4:00pm afternoon snack
2 pcs green apple
1 cup yogurt
Small pour of Familia Choco ontop yogurt
Errkk, hujan2 nih lapo :-s... hihihi. Dlm freezer ada green apple 4 bijik so aku potong kecik2 2 bijik, left another 2 inside. Then ternampak yogurt ehem... kat bawah sekali, unopen yet! Cup kecik jer 117 kcal per cup [sempat check label wahahaha]. By the time dah abeh potong and ready to serve, masa nak snap picture, then I realized the colorfull food is isn't there much.. must add something keh keh keh. Bukak balik freezer, jemput2 sikit Familia Choco dan tabur atas yogurt. Walah! Ok done. Senyum kenyang sampai dinner karang :D
In between
800ml plain water
7:30pm dinner
2 slices wholemeal bread toasted
1 pc ayam goreng
1/4 plate mix veggies with brokoli
Ayam bawah veggies yer kawan2. Satg mencarik2 pulak... padahal dah ditenggelami sayur di tengah2 plate. Mmm, nih mix veggies 14th Dec punya wahahaha... Nak buang sayang, nak makan terus takot over marinate :-s, lama sangat dalam freezer so aku basuh balik [mmg dah tahap lunyai kuasa 8 dah] tambah brokoli baru dengan bawang putih, goreng kering. Erk... letak sos sikit sebab xder kaler lah mmm...
Apasal hariknik asyik cakap psl color nih? :-s. Semua nak masuk perot jugak kan? Alahai...
In between
1 mug teamix
800ml plain water
10:30pm Workout
20 minutes My-Yoga-Bell done today!
I think I need to eleborate more about this... aheheheh... later ok. Not tonite!
11:30pm post workout drink
Cappu shakes: 2F1+250 low fat milk
Tips!
I must say that this is quite a healthy snack I've ever had since I had my granola bar with me last few weeks ago. Well, even to munch around we need to be a little bit picky. Can you believe that, all in 1 small plate for my afternoon snack is only contain 240 kcal?. Ok, let's do the count. I have there:
2 pcs green apple raw without skin: 123 kcal [each around 61 kcal for medium size]
1 cup of Nestle yogurt: 117 kkcal
I add a little bit Familia Choco there, maybe a spoon... but I actually pick it up with my fingers only and just topping around. Ok, lets say... all in the plate is around 250 kcal.
Errmm, great! I tell you what! This is equivalent almost as same as my Herbalife Shakes for 2 scoops with low fat milk plus the teamix. The thing is I'm feel full and I'm not gonna let my stomach ask for food for next 2-3 hours ahead, at least. If I let my self hungry, I will put my self in starvation mood, and my metabolism will become slow and it will slowing down the burn cal process. I dun wanna do that!
So guys! Wacth what you gonna eat for snack because if you choose carb such as rice or bread [normally most of us will go for bread snack], you'll end up, hungry again within an hour because carb-only will make you no good :(. Why? because carb will full you fast and you get hungry fast; again! So choose your snack wisely and healthy :D.
--------------------------------
Ohooo... lupa plak...
masuk balik nak add yang nih...
SALAM MAAL HIJRAH
YANG KE 1431
Ohooo... lupa plak...
masuk balik nak add yang nih...
SALAM MAAL HIJRAH
YANG KE 1431
If you have an iPhone or iTouch and are a male who wants to lose weight, check out this Virtual Weight Loss Avatar for men. It's fun to get visual milestones for each few pounds you lose.
As with the similar app for women (Virtual Weight Loss for Women), this app is based on BMI calculations so it will look different for men who weigh the same but are different heights.
Salam,
7:30am breakfast
Cappu shakes: 2F1+250 low fat milk
In between
1 mug teamix
800ml plain water
12:00pm lunch
1/4 plate nasi putih
1 serving of ikan gulai
2 pcs okra
2 slice pajeri nenas
Plate haku... Banjirrrrr... :-s
In between
1 mug teamix
800ml plain water
2 pcs papaya
8:00pm dinner
2 pcs papaya
1/2 bowl cereal: Familia Choco + Oat + low fat milk
In between
800ml plain water
Workout
No workout for today!
Aku sangat lalok malam ini.. type posting dalam keadaan separa sedar :-s
Well, technically I'm in the air again. I'm flying to NYC today to film a segment for Good Morning America. This is REALLY exciting stuff! It's a taped segment that may air tomorrow (Thursday November 17) on the show, but it may also air at another time. I'm not really sure yet. Of course I will keep you posted, but I will also put it on here after the segment has aired. I can't wait!!Also, here
If CHEX TV in Peterborough, Ontario is your station you'll be able to catch me sometime tonight during Newswatch at 5:30pm! I'll post it online later on if you miss it!
The Eat-Clean Diet Recharged is ready to hit stands soon!! Here's an excellent review about the completely revamped first book in the ECD series. Thanks!Also, here's a spread in University Link magazine. Good reading! P.S. You can click on the pic to make it bigger.
Salam,
7:30am breakfast
Cappu shakes: 2F1+250 low fat milk
In between
1 mug teamix
800ml plain water
12:00pm lunch
1/4 plate nasi putih
1 serving of ikan masak aper ntah :-s
1 cube of tofu
1/4 plate brokoli
1st time guna perkataan serving akekeke :P
In between
1 mug teamix
800ml plain water
1 pc banana
8:00pm dinner
Cappu shakes: 2F1+250 low fat milk
In between
1 mug teamix
800ml plain water
10:55pm workout
20 minutes Yoga-bell workout done today!
Post workout bite
1 pack Multigrain Lurve
1 cup of coffee
800ml plain water
Apahal pulak ader kopi kat post workout erkk... tebiat ker? :-s pardon me guys... i just want it! Dunno why >:) !!!
Aku perasan rutin yoga biasa haku dah sampai tahap bosan dah perlu di tukar. Ok aku ulang balik... perlu di-improvise >:). So rutin sama tapi aku add resistance. Ada 2-3 steps sdn bhd [amboih]... terpengaruh dengan SYTYCD kat AXN tadih. So campur2 sket, dah macam yoga+ballet+taichi. Nasib baek tak tambah bollywood dance tadih :P.
BTW, aku pakai dumbell wahaha :)). Itulah adding resistance-nyer! Rasa mcm taichi pegang tong air jer... betol2 resistance giler... :-s. Padahal pergerakan sumer sama KECUALI at every point ada RASA. So I push harder in every step. Guess what! Rambut haku basah lencun macam baru lepas mandi. Padahal, aku tak mandi lagik, tgh keringkan badan nih... bila nak kering ntah! Grrr...
Seminggu dua lembab giler nak upload gambo so dah masuk keje nih, cepat2 jer nak upload pic dalam posting. By the time balik umah, just update bahagian makan aper jer. Gambo2 dah upload siang2 di kilang [laju sket].
7:30am breakfast
Cappu shakes: 2F1+250 low fat milk
In between
1 mug teamix
800ml plain water
12:00pm lunch
1/4 plate nasi putih
1 serving of ikan masak aper ntah :-s
1 cube of tofu
1/4 plate brokoli
1st time guna perkataan serving akekeke :P
In between
1 mug teamix
800ml plain water
1 pc banana
8:00pm dinner
Cappu shakes: 2F1+250 low fat milk
In between
1 mug teamix
800ml plain water
10:55pm workout
20 minutes Yoga-bell workout done today!
Post workout bite
1 pack Multigrain Lurve
1 cup of coffee
800ml plain water
Apahal pulak ader kopi kat post workout erkk... tebiat ker? :-s pardon me guys... i just want it! Dunno why >:) !!!
Aku perasan rutin yoga biasa haku dah sampai tahap bosan dah perlu di tukar. Ok aku ulang balik... perlu di-improvise >:). So rutin sama tapi aku add resistance. Ada 2-3 steps sdn bhd [amboih]... terpengaruh dengan SYTYCD kat AXN tadih. So campur2 sket, dah macam yoga+ballet+taichi. Nasib baek tak tambah bollywood dance tadih :P.
BTW, aku pakai dumbell wahaha :)). Itulah adding resistance-nyer! Rasa mcm taichi pegang tong air jer... betol2 resistance giler... :-s. Padahal pergerakan sumer sama KECUALI at every point ada RASA. So I push harder in every step. Guess what! Rambut haku basah lencun macam baru lepas mandi. Padahal, aku tak mandi lagik, tgh keringkan badan nih... bila nak kering ntah! Grrr...
Seminggu dua lembab giler nak upload gambo so dah masuk keje nih, cepat2 jer nak upload pic dalam posting. By the time balik umah, just update bahagian makan aper jer. Gambo2 dah upload siang2 di kilang [laju sket].
Salam,
11:30am workout
15 minutes Yoga done today!
12:30pm brunch
Cappu shakes: 2F1+250 low fat milk
In between
1 mug teamix
800ml plain water
1/4 bowl cereal+oat+low fat milk
7:30pm dinner
2 slice whole meal bread spread with olive butter: toasted
1 pc ayam goreng
1/2 bowl mix veggies
Greedy! Mmm, I cannot finish my veggies so I just eat 1/2 of it. Another 1/2 maybe tomorrow :D
In between
1 mug teamix
800ml plain water
11:00pm nite bite
1 hot milo
1 packet Oat Kruncher Dark Chocolate: 3 pcs inside
I don't feel like 'shaking' tonite so I just grabe 1 pack of Oat Kruncher. Ermm... maybe the dinner is just full enough for me today :D. I tell you guys why. Keeps reading!
In between
800ml plain water
Mmm, macam tak cukup khasiat jer hariknik. At least kalo aku bangun awal, leh ler cover breakfast with shakes. Nih dah lepas tengahari nak cover cemana? Semua time meals dah teranjak 1 meals ke depan huhuhu. Kacau... :-s
Tips!
Remember fibre will keep your hunger more longer before your next meals? Ermmm... I try this for 2 days and seems it works for me. For now :D. Maybe I need to do more experiment to proof it ahehe... Ok, let me share something.
I think everybody already know how should the portion looks like right? Simple rules, u have to have carb+protien+fibre in your meal. Ok done! You passed the 1st test. But how you eat it? Another additional rules, is to eat fruits 1st so when you get to eat your normal meals, you will not feel so hungry or most likely to eat more than you should because the fruits is already full in your stomach. But not everybody will prepare to get any fruits first before the main course arrive.
Ok then, imagine you don't have fruits with you for your first bites. Doesn't matter! We will go directly to the main menu. In front of your plate, u will always go with the carb first right, then protien, then in the middle... adding here and there... your fibre. But you know, fibre will full you first and help you ease to digest easy later, so now, why not we practice to have fibre first. Then the protien, then the carb. In this case, have your veggies first, then ur chicken or fish, then your rice or bread. Maybe you can eat a little bit protien and carb together but just start with fibre [veggies] first.
Trial it! You'll be full enough before your next meals... enough to hold your stomach in case you want to have anything more :D.
The days have been flying by for me as I am certain they have been for all of you as well. There is something about this time of year that in the days before the holidays one day races into another and there is never enough time to complete the tasks at hand.On Friday I had the absolute honor of meeting two of my biggest fans, Linda and her friend Joanne. Linda's husband, Gilles, organized the
Salaam and morning everyone. I'll be posting my menu since I'm taking Herbalife once again, senaman 6 more weeks "hutang". I hope by next week I'll get myself a new weighing machine. I'd like to check the ones in Giant. If not I'll just buy the exact same one I bought in One Utama.
Oops... 1 shakes only today :(
4 pieces of bread
salmon+mayonaise spreads
2 cups of milo
200ml Teamix
Water
1 cup of rice
2 tablespoon of small cuts of meat
200ml Teamix
Water
Cookies
Water
2F1 Vanilla + 100ml soy + 150 water
400ml water
Oops... 1 shakes only today :(
4 pieces of bread
salmon+mayonaise spreads
2 cups of milo
200ml Teamix
Water
1 cup of rice
2 tablespoon of small cuts of meat
200ml Teamix
Water
Cookies
Water
2F1 Vanilla + 100ml soy + 150 water
400ml water
Salam,
12:30pm brunch
Cappu shakes: 2F1+250 low fat milk
In between
1 mug teamix
800ml plain water
Afternoon snack
1/4 slice of Pecan Butterscotch
1 medium cup of rojak buah
1 mug teamix
4:30pm workout
10 minutes Yoga done today!
7.00pm dinner
1 slice whole meal bread spread with garlic butter: toasted
1 pc ayam goreng
1/2 plate mix veggies
In between
1 mug teamix
800ml plain water
10:00pm supper
Cappu shakes: 2F1+250ml low fat milk
In between
800ml plain water
12:30pm brunch
Cappu shakes: 2F1+250 low fat milk
In between
1 mug teamix
800ml plain water
Afternoon snack
1/4 slice of Pecan Butterscotch
1 medium cup of rojak buah
1 mug teamix
4:30pm workout
10 minutes Yoga done today!
7.00pm dinner
1 slice whole meal bread spread with garlic butter: toasted
1 pc ayam goreng
1/2 plate mix veggies
In between
1 mug teamix
800ml plain water
10:00pm supper
Cappu shakes: 2F1+250ml low fat milk
In between
800ml plain water
Salam,
8:30am breakfast
Cappu shakes: 2F1+250 low fat milk
In between
800ml plain water
3.30pm lunch
1.5 slices whole meal bread
1 pc ayam goreng
2 scoops beans
In between
1 mug teamix
800ml plain water
6:30pm workout
300 homemade Spartan Workout done today!
Post workout bite
1/2 pc of banana
8:00pm dinner
Cappu shakes: 2F1+250ml low fat milk
In between
1/2 pc plum
1 mug teamix
800ml plain water
1 small cup Marigold Peel Fresh
PS: All recycle pictures... except plum taken today :D.
Ermmm, aku dah letak link 300 homemade Spartan Workout kat "Workout My Way" area. Yoga nyer tak lepas2 lagik nak review mmm... tgh giler spartan nih... give me another 2 to 3 weeks before I feel ease again. Be patient! Ahehehe...
8:30am breakfast
Cappu shakes: 2F1+250 low fat milk
In between
800ml plain water
3.30pm lunch
1.5 slices whole meal bread
1 pc ayam goreng
2 scoops beans
In between
1 mug teamix
800ml plain water
6:30pm workout
300 homemade Spartan Workout done today!
Post workout bite
1/2 pc of banana
8:00pm dinner
Cappu shakes: 2F1+250ml low fat milk
In between
1/2 pc plum
1 mug teamix
800ml plain water
1 small cup Marigold Peel Fresh
PS: All recycle pictures... except plum taken today :D.
Ermmm, aku dah letak link 300 homemade Spartan Workout kat "Workout My Way" area. Yoga nyer tak lepas2 lagik nak review mmm... tgh giler spartan nih... give me another 2 to 3 weeks before I feel ease again. Be patient! Ahehehe...
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