30th Jan 2010 menu update

Salam,

RED FLAG DAY 4

11:30 am brunch
Homemade shakes:
250ml low fat milk
1/2 cup 20g mango yogurt
3 spoons Familia Choco
3 spoons oats
1 pc IKO muesli cracker: orange
2 pcs prunes
*blend all*

Aku dah tak der idea nak makan aper pagik2. Gamble buat homemade shakes which is ada susu dan yogurt, prepare to sakit perot today [if any]... harap2 tak... dah nak last2 period nih so... I hope nothing bad happen to me :-s, InsyaALLAH. BTW, 1/4 sandwich dan 1/2 Lurve kelmarin masih belom bersentuh, musti [try] makan hariknik. Lurve tak risau sangat, mmg letak dalam packet yg fresh seal so selamat la dok lama2 dalam tuh. Sandwich jer risau... lama2 even letak dalam freeze dah tak fresh kan kan kan. InsyaALLAH.

Oh yer! Yang kali nih punya shakes maybe sebab meriah barang2 kat dalam so melimpah sikit so i think next time leh letak low fat milk around 200ml cukup. IKO dah berat, prunes lagik, bender2 berat buat shakes melimpah more than 400ml per glass. Tak banyak,sikit jer... but stil melimpah kuo. Kena minum sket then pour the balance out kali ke 2 yg last tuh.

Almost forgot :-s, ader lagik leftover Monday; carrot cake uhuhuhu... malam nih xyah makan aper lah, abehkan sisa makanan ajer :P

In between
1 glass teamix green tea
1L plain water

Ops! Teamix abeh sudah... tak oda lagik. lengah2 pulak... so selongkar2 laci dapor, terjumpa green tea. Layan...

4:12 pm snack
1/2 packet of Lurve: Hot and Spicy
4 pcs dried figs

Ermm.. bila makan mix nuts, aku selalu TER-tinggal figs [buah ara] nih last2 sekali baru nak makan sebab kerasnyer, dan isinyer yang kering [kesian dier]. Kadang2 dapat yang sangat kering sampai kat dalam dah tak der aper, dah berongga sampai tak rasa isinyer. Nasib baik sikit kekadang dapat yang lembut [not actually] tapi still ada isi lagik lah walaupun kering, tapi yang jenis nih sedap lah nak mengunyah. Anyway, the point is the last mix nuts yang aku akan tinggal setiap kali makan tentulah si figs nih ahehehe.

Turn out tadih, aku simpan 1/2 Lurve yang kelmarin dalam seal packet mix nuts. Masa dah nak sampai hujung packet, leh rasa la ada leftover figs yang aku tak abehkan since... erk... I dun really remember. So I guess, it's time to finish it. The besh things is all 4 pcs tak der yang betol2 kering atau kosong berongga. Semua masih 1/2 kering means aku leh rasa isinyer dan sedap la pulak hahaha... Enjoy pulak makan figs nih tadih. Sedey bila dah abeh [chaih].

Here is some info about figs:

Nutrition

Figs are one of the highest plant sources of calcium and fiber. According to USDA data for the Mission variety, dried figs are richest in fiber, copper, manganese, magnesium, potassium, calcium, and vitamin K, relative to human needs. They have smaller amounts of many other nutrients. Figs have a laxative effect and contain many antioxidants. They are good source of flavonoids and polyphenols.[3] In one study, a 40-gram portion of dried figs (two medium size figs) produced a significant increase in plasma antioxidant capacity.[4]

Read more here: http://en.wikipedia.org/wiki/Common_fig

Nice! Another fruits yang ader sumber potassium dalam nyer. Bagus makan before and after workout nih. Sumber tenaga nih ahehehe. You guys can google yourself about other info of figs if you like to read more... :D

6:45 pm workout
10 minutes yoga-bell workout done for today

8:08 pm dinner
Homemade shakes:
100ml low fat milk
100ml chill plain water
1/2 cup 20g mango yogurt
2 spoons Familia Choco
3 spoons oats
2 pcs IKO multi grain cracker: white
2 pcs prunes
*blend all*

Percubaan brunch yang tidak menyakitkan perot so I think I can go for 2nd shakes tonite. Again, actually tak tahu nak makan apa wahahaha :)). Teruk betol. Kalo time keje, leh gak g cafe tapau nasi. Kat umah walau sumer bender ader, tapi harinik mcm malas nak masak apa2 gagagagaga. Naper tak terpikir to add my cappu tadih... mmm... tgh addicted dengan my homemade shakes nih... layan... >:)

In between
1 glass teamix green tea
1L plain water

Bila nak makan baki sandwich nih??? Adoyyaiiiii... :-?

update 11:04 pm

10:30 pm late snack/supper
1/4 sandwich
Bbrp teguk yogurt bliss drink

... akhirnya... >:)

ps: yeahh!!! esok keje pagik, leh makan nasi time lunch nyum nyum. tak kisah lah lauk aper pun, asal menu nasik. Pelik... orang lain siap contest bagai xmo makan nasik, aku kemaruk nak makan nasik... gagagaga... >:)


Tips!

WORKOUT

I've email everybody under me recently [tak der lah ramai sgt] to check on their progress; cause some of them are to shy to email me and ask a question; I have to email them first :-s... and I'm glad to find out that 2 of them just started workout. I like that. The one that go for gym class, I left it to her self to experience the beauty of workout ahehehe, but the other one just started on her own in house and start to use the dumbell. As I don't want her to completely focus on weight lift only, I ask her to do some simple interval workout along with her dumbell.

Of course I do gave her a sample of my interval workout where she can use her dumbell in it. Thought I might share here with you. You guys can follow, mix it with your own workout or double it so you have as many as circuit per session if you like or if you feel you can do more than once.

1. jumping jack barehand 1 minute
2. sit up barehand 1 minutes
3. jump in place wih dumbell on your hand or if you want resistance, can lift up and down carefully while u're running 1 minute
4. push up barehand 1 minute
5. jump rope barehand 1 minute
6. lay back and flying arms with dumbell 1 minutes
7. mountain climbing barehand 1 minute
8. punch with dumbell 1 minute
9. plank barehand 1 minute
10. slow down inhale/exhale your style to pump down breathing and end the workout session

Now you have 10 minutes of your own workout at home. Double it if you think you can do more. Make it 1/2 [30 seconds per step] if you still in beginner stage. Ok, that's it. Wish you a good luck. Love ur food, love your workout, love your life... eat wisely and stay moderate :D

ps: I remember someone did email me ask if I can explain more how do I do my workout but I think I do share almost everything, every step and every info that I have in here. Erkk, ok, maybe not everything, I still owe everybody 'my yoga part' that I've not blog out about it yet but still, there's other workout here that is really usefull to follow. I did thinking about video my workout hahaha, but it quite funny looking my self doing workout :P. Maybe later aheheheh!

I tell you what... There's plenty of workout session in internet you can follow. If you don't know how to do a certain step of workout [only know by their name but you have no idea how to do it] just google it or search it in youtube. I'm sure it will help you. I do that everytime and it help me a lot's... :D.

27th Jan 2010 menu update

Salam,

RED FLAG DAY 1

8:52 am breakfast
1 glass homemade shakes: about 450ml
- 250ml low fat milk
- 3 spoons Familia Choco
- 3 spoons Oats
- 1 small cup mango yogurt: 40g
*blend all* nyum nyum nyum

Dah rupa cam cappu shakes dah. Tak der whey protien jer akekeke. Rasa? Mabeles meri beteh... :))

In between
1L plain water

1:20 pm lunch
1 glass homemade shakes: about 400ml
- 250ml low fat milk
- 3 spoons Familia Choco
- 3 spoons Oats
- 3 pcs prunes
- 1/2 small cup mango yogurt: 20g
*blend all again*

Yang pagi melimpah ruah, kena minum sket then topup yg selebihnyer dalam glass. Lunch nyer, aku kurangkan yogurt tapi aku tambah prunes 3 bijik. Ngam ngam 400ml.

In between
1L plain water

6:45 pm workout
20 minutes SN Yoga done for today

9:02 pm dinner
1/3 pcs carrot cake: secret recipe
1 mini sandwich:
- 1 slices wholemeal bread
- spread with tuna mayo and Familia
- salad and lettuce
1 pc garlic bread
1 pc chicken grill

Garlic bread balance 10 as One nyer :-s. Erk, masih elok lagik. Hangatkan dan leh makan lagik. Ada lagik 2. Esok makan lagik akekeke... carrot cake pun sama, sisa dari hari isnin yang tak abeh2 lagik. InsyaALLAh, esok leh abeh kot :-s. Ehem2, atas carrot cake tuh ada cream cheese... ish ish ish... sungguh menakjubkan.

Oh yer, nyaris nak buat homade shakes nih tau, tapi sekali ter-peot pulak lepas lunch... so malam terpaksa cari makanan alternative yang lain. Sebab homemade shakes haku ader susu dan yogurt. Kang tak psl2, haku tergolek melingkar tak bangun dari katil :-s. Dah le mmg hari2 awal selalu xdpt elak sakit perot nih huhuhu. Ingat lagik tips masa period from Dieha: jangan makan or minum apa2 dari sumber tenusu.

Mmm, esok pagik nak try blend dengan plain water lah, aper jadik yer...??? Nak try lah wahahahah :))

In between
1L plain water

31st Dec 2009 menu update

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]

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30th Dec 2009 menu update

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.

29th Dec 2009 menu update

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?

27th Dec 2009 menu update

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!