Happy Day!

Am feeling pretty pleased at the moment.

Reason is that I've managed to reduce my cholesterol level from an all time high of 6.2 (in Dec) to 5.3. The Cardiologist advised that it'll be best to keep it under 5 and since I've managed to bring it down, it must be my lifestyle and to keep doing whatever I'm doing to lower it further.

Btw, has anyone done a 'ECG stress test' before? As with the name, you are required to walk and run on a treadmill while they monitor your heart rate for 15 min and basically check for any 'irregularities'.

My legs are still wobbly from the test because they start at a much higher incline than I'm used to like 5/6 and as the speed picks up so do the incline!!! If you are one of those who do the Bukit Kiara steep hills, this may be a breeze for you. Unfortunately was dying by the end of Stage 4 so the kind Dr didn't push me to do Stage 5 - thank goodness, yeah doubt I would have survive that. Need to work harder on my fitness :)

Have a good weekend!

Let's see now I can eat more prawns, crabs, squid etc etc hahaha....just kidding.

Munch & Lose Weight

Not sure whether you can see it properly. Noticed this write up from Jusco's May Magazine.

My mum calls me a chipmunk - yep, be it rain, shine or just existing....I'll be munching on something!! Which as you can imagine is not a good thing for the waistline and health.

BUT perhaps if you munch on the right things, it can turn to something positive??

Anyway, the article suggests that munching on these may help you lose weight:

oatmeal

apples

almonds

avacados (in moderation)

(check all except avacados....haven't quite got around to it yet though I know it can be made into lovely smoothies - see here and here or even eaten as 'sushi'!)

Hope you found that interesting....

Have a good weekend.

Final lap (Days 11 - 14)

You know, back-blogging is not as easy as I thought it would be. I suppose the initial excitement has worn off and after all, there are so many current things to blog about!

Day 11
Daily summary
Breakfast – Tomago egg rolls
Lunch – Mixed vegetables with fish
Snack – Cucumber
Dinner – Chicken curry
Exercise – Brisk walk.

Day 12
Daily summary
Breakfast – Bacon and egg
Lunch – Rendang chicken and beef
Snack – Skipped because too full from open house lunch
Dinner – Low fat cheese
Exercise – Brisk walk.

Day 13
Daily summary
Breakfast – Low fat cheese
Lunch – Fried egg with shrimps
Snack – Cucumber
Dinner – Bat kut teh (braised pork)
Exercise – Brisk walk.


Day 14
Daily summary
Breakfast – Tomago egg rolls
Lunch – Sashimi
Snack – Low fat cheese
Dinner – Lamb chops
Exercise – Brisk walk.


So what now??
Over the past 14 days, I have lost 3.5kg. For Atkin followers, the next phase is called the Maintenance which entails the individual to gradually adding more carbs to the diet but still lose weight until you are happy with the weight. In essence it is still a low-carb diet. It is also recommended to limit carb intake in the later part of the day. Reason being that your metabolic rate dips towards the end of the day compared in the morning or early afternoon.

I realise that there is no full proof 100% formula that works for everyone. We all have different bodies, make and surrounding. You just need to figure out what works for you, your lifestyle and stick with it.

I believe in moderation, healthy eating and exercise. If you indulge one day, the world will not come crashing through. But if you indulge everyday, well be warn then - its all at your own risk!! There is some truth in the saying "You are what you eat".

At the end of the day, what is the point of looking 'fabulous' if you do not feel good about yourself or you are not healthy or cannot live to enjoy it?

Hanging there (Day 10)

Was quite busy running around. Good news is that I am now 2kg down in total!! That really brighten my day and motivated me to stay focus!!

Daily summary
Breakfast – Bacon
Lunch – Eggs
Snack –Cucumber
Dinner – Fried chicken
Exercise – Woke up late so no exercise today.
Other comments – After a 'heavy' weekend, was a little afraid I might have compromised the program somewhat. Nope, the scales tells me otherwise!! *claps hands in relief*

Still going strong (Day 9)

Still full from dinner, I didn't have breakfast. Was ok and had a late lunch.

Daily summary
Breakfast – Skipped, though I wouldn't advise this. But you know ever since I started the program, I seem to have less cravings for snacks. Also the food I consume fills me up sufficiently! Good news huh?
Lunch – Low fat cheese
Snack – Cold chicken
Dinner – Eurodeli, refer to separate post.
Exercise – Brisk walk
Other comments – Wasn't hungry the whole day.

Am currently very engrossed with my Starter and breadmaking. More post on this to come. I'm planning now!!

Excited (Day 8)

To toast my half way mark on my program, I decided to make a ‘Starter’. Huh…what am I on about you may wonder?? A ‘Starter’ or chef is required if you are interested to make sour dough breads which gives it a finer crumb and a better taste. 7 more days to D-day….I suppose, I need something to motivate myself to look forward at the finishing line!!

I decided to follow the recipe shared by wildyeast. By the way, I just love her blog, very interesting and so full of information for a novice baker like me. I must admit that sometimes I get lazy to read and just look forward to something quick. Shortcuts is my second name, ha ha.

I’ll split the count down on the Starter separately as it’ll be easier to zoom in for future references. I’m sure not everyone would be too interested to read my program progress. Ha ha…I’m sure a Starter would be more exciting – especially if you are a keen baker or bread eater like me. I promise to be weary and not be tempted by the ‘yeast’!! LOL

Daily summary
Breakfast – Scrambled eggs
Lunch – Mama’s restaurant to celebrate my nephew’s 1 year old celebration
Snack –Slice of low fat cheese
Dinner – Japanese dinner, more about this in a separate post.
Exercise – Brisk walk
Other comments – Was a litte apprehensive at the end of the day whether I stuck to my 20g carbs with all the dinning out!!!

Mind games (Day 7)

You may not know this but I found myself 1 day missing and had to think back very carefully what day had gone amist!! Anyway, finally got myself sorted out.

Daily summary
Breakfast – Mashed eggs and bacon bits. Made bacon sandwich for Master Prince. DH had a cheese and bacon sandwich and a serve of my egg concoctions.
Can I add that I finally discovered how to cook bacon properly, i.e. without burning the ham and yet achieving the crunchy texture and burnt fat!! Tip is to use a low flame.
Lunch – Grilled chicken with black sweet sauce and cucumber

Snack –Slice of low fat cheese
Dinner – Fish, duck, chicken – quite an array to select from actually!!! I really felt pampered.

Exercise – Brisk walk
Other comments – Feel fine/great. No carb withdrawals or craving. Though I am looking forward to a ‘reward’ at the end of the 14 days. What is it???? Let’s say its filled with cheese and cream. Ha ha…I think its allowed in the Atkins program, right? We’ll see…maybe a controlled portion.

Roast duck

Assam fish with ladies fingers

Minced pork with ginger

Cabbage angst (Day 6)

Worst diet program ever?

Let's see.....it has to be the 7 day Cabbage soup diet. I can’t remember the concoction but I did a google search and found the recipe but they do not look familiar. Anyway, when I am able to find it, I will post it up for anyone who wishes to give it a go.

Least to say it involves boiled cabbage soup. The soup taste fine but to only drink it for 7 days takes sheer perseverance, discipline and plain craziness. I couldn’t go past 1 day. A girlfriend of mine completed it successfully and produced great results for her. My hats off to you Irene! Woo hoo, way to go. Too bad this slurp is just not for me!!

This program is based entirely on a low-calorie soup. Dieters are required to finish the pot of soup each day. For me, even though I had already cut down the ingredients I still ended up a huge pot!!

But for me....NEVER AGAIN. It was pure torture. I wouldn’t say it was ‘vile’ since the soup tasted fine….for one serving only. Ha ha

Daily summary
Breakfast – Omelette roll spiced up with some dried chilli - wow, really left a hot trail down my throat and tummy!!



Lunch - Fish and baby spinach. Went out for lunch with colleagues. Didn’t bring camera so no picture.
Snack – Slice of low fat cheese Was very fully from lunch so didn’t require a snack.
Dinner – Leftover chicken, ayam percik flabour. Ate with mayonnaise.
Exercise – Slept in so didn’t have time for morning walk.
Other comments – Weighed myself. Am happy to report that I am 1kg down with 1 cm off my waist!!

An eggy roll tale....

Add a few drizzles of mayonaise for flavour and roll them up.

Viola.....egg rolls. Not very professionally looking - I was vying for the tamago (Japanese egg rolls) look but well as you can see, its FAR from that!! Besides I think I am suppose to start rolling the egg while it is partially cooked.

Some have coffee and cinnamon rolls....for low carbs people....recommendation is egg rolls and a cuppa of decaf coffee! Still yummy and the best part is zero carbs. Well I wouldn't say totally zero but maybe 1g nett carbs compliments from the coffee!!

Dark side (Day 5)

The 'other' side of Atkins you may encounter.

1. Feeling a little 'plugged'

One thing to be wary is that one may get constipated especially since this program does not allow you to consume in great amounts food high in fibre. Dark leafy vegetables are allowed but not fruits. If you have experienced this, you will know it is an unpleasant experience and one best to avoid.

Solution is to mix a tablespoon or more of psyllium husk in water and drink daily or mix ground flaxseed into a shake or sprinkle wheat brand on a salad or vegetables.

I find psyllium husk very bland sometimes hard to consume. Looks like sawdust, taste like it (well, I can imagine it will be quite close though personally I have not tasted sawdust before!!). So as a change I treat myself to an orange flavoured one – taste much better but note carbs may add up!!

2. Killer breadth

Bad breath is from the production of ketones as you burn body fat and is a good sign that the diet is working. Ketone production is necessary for continuing weight loss. You may use chlorophyll (must be sugarless), eat more parsley and dark green, leafy vegetables, and be sure that your water intake is at least 8 or more glasses daily.

For me, I use a gargle and quite often (I am just so concious!). Alternatively you can also brush your teeth and tongue!! Also don’t forget to drink more water to wash away all the impurities!

Daily summary
Breakfast – Hardboiled eggs with mayo and bits of sausages. This time added dash of herbs and paprika….definitely a great idea!! Made sandwich kebabs for Master Prince and some tuna mayo sandwiches for DH. Can’t finish a can of tuna so might as well share them!
Lunch – Tuna with light may and cucumber
Snack – Slice of low fat cheese
Dinner – Store bought grilled chicken - teriyaki & ayam percik flavour. Erm, sad to say that they were on the dry side. But then could be explained as I was having the breast meat which tends to be the driest part. Added lots of sweet sauce (from the vegetables) for better flavour.
Eating this grilled chicken makes me miss my favourite chicken shop in Melb - think I missed their chicken salted chips more!! ha ha

Enough chicken to feed two armies families!! Needless to say, hi-5 to zero carbs.

Exercise – Brisk walk
Other comments – A little tired when I come back from my walk to make breakfast. Probably lack of food and thus energy. Could also be the rush to get out the door on time!!

Realization (Day 4)

You want to know something? I LIKE CARBS. ABSOLUTELY LOVE THEM!! Can't help thinking about them even simple things like bread looks and sounds absolutely delicious.

Normally I find it tougher to curb the carb cravings in the evening...that is why I try to sleep earlier! ha ha

Good news is even though I do suffer from time to time (every other minute) from massive cravings, I have not given in yet. Must say I wouldn’t mind a cup of brewed coffee too. I believe a cup of decaf coffee is fine. In fact, I went to get myself a bottle. But black isn't my cuppa...yes I know I'm a big baby, needs lots of milk in my coffee!! Pats down the black bitter shivers.

Daily summary
Breakfast – Hardboiled eggs with mayo and bacon bits. This was lovely, should have added a dash of herbs or paprika.

Tasty, tasty, tasty.....yum to the last bite.

Lunch – Leftover fish (from dinner)
Snack – Cucumber
Dinner – Pork patties with mayonaise.

Exercise – Brisk walk
Other comments – Was feeling great walking in the fresh morning air. But was a little sluggish while I was preparing breakfast – think I needed some food. Tummy looks a little less bloated. Good sign and encouragement!! Yeaa...h

Who says food can't be fun and entertaining....

A silly funny face, prompted by Master Prince.

And another!!! That's all....was too full and couldn't eat drawany more.

On track (Day 3)

Am I? Well I am in the third day of the program. Got up a little late for my morning walk and had to cut one round short or be late for work.

Daily summary
Breakfast – Bacon (I know I seem to be consuming a little too much of these salty babes but my original plan of having hard boiled eggs was foiled when I discovered that my MIL had given away my fresh eggs so lag of time and choice, I fell back to the most convenient item and what I have in the fridge!!) Its quite a rush in the morning getting the food together before rushing out the door to work. Master Prince seems to enjoy my food (well on the part of the bacon and sausages. Told him I’ll fix him some bacon sandwiches tomorrow).
Lunch – Tuna with light spicy mayo and cucumber slices, see pix.

Must confess the Ayam brand tuna was quite tasty, not to mention very convenient too!

Snack – Seaweed
Dinner – Pan-fried fish, marinated with some curry powder for the ‘extra’ fiery flavour!!
Exercise – Brisk walk
Other comments – Can’t quite rely on my weighing machine but my pant which was very tight fitting last week fitted slightly better today. However, I started out feeling a little sluggish…could it be Monday blues?

Finally, waist measurement – drum roll….77 cm or 30 inches. Hope to reduce the number as I progress. Think I need to add in some sit ups into my exercise regime too!!

Spices & herbs
By adding a little spice and/or herb, you can totally change the same dish – so that's my tip for the day. Eating the same thing may get monotonous and utterly boring. To avoid this, adding a little oregano or paprika can change the taste of a dish and make it very refreshing and exciting and more importantly, NEW!

Here is what I had for dinner….for a non-fish eater. As it was not 'fishy', I enjoyed it and am giving it the big thumbs up!!

Seasoned with a little salt and curry powder and pan fried with some curry leaves. Easy isn't it? Serve it with a squeeze of mayonaise on the side.

A filling and very satisfying meal with zero carbs!

Slow and steady (Day 2)

The day started pretty much the same as yesterday (Day 1). Got up early for a few quick rounds of brisk walk.

Daily summary
Breakfast – 2 x bacon and 1 x sausage (shared with Master Prince of course)
Lunch – Roast pork, see pix below. Absolutely adore the cruchy crackle skin.

Snack – Seaweed
Dinner – Grilled mackerel, refer to pix below
Exercise – Brisk walk
Other comments – I was a slightly heady in the afternoon, not sure why, so I had a lie down for a while before it cleared up plus stored up on plenty of water.

So why Atkins?
There are many programs out there – South Beach, Fat burner, Weightwatchers, etc.

Reason why I chose Atkins is that it works. Bonus point is that you can eat and still lose weight. As much as I’ve tried (believe me), I’m just not one of those that can starve. That is why I always assure my parents and DH, not to worry!

Sounds like a breeze doesn’t it? As you know, nothing in this world comes 'free' and without effort. As easy and simple as it sounds that you can eat all you want and still lose weight – it can still be difficult!!

Don’t believe me? Try it and tell me otherwise.

The main gripe for me is probably the curb in freedom to eat anything I like and want. Sure I like bacon and sausages but how much of these can you consume before you get tired of them. Even your most favourite protein food can be a turn off during this time. Hence its important to insist on variety to keep the whole program ‘fresh and interesting’. Boredom can be a catalyst to binges. Definitely something to avoid.

Dinner @ Hokano. I had previously blogged about this place and seem to be a frequent venue for me now, ha ha. The best asset and attraction about this place is that their food and prices are reasoanble. Plus parking is ample too!!

Appetisers - Endamame....Master Prince loves the novelty of it, especially the 'sugar'!!

Chawanmushi which came with the Unagi bento set. Another favourite of Master Prince.

Mum's main - sushi roll with salmon.

Soft-shell crab...DH's favourite but he was too full and only ate a few pieces. The green shoots tasted lovely though.

My main meal - grilled mackrel. Yummy to the last bite.

Tempura udon - DH and Master Prince shared this.

Dad's bento - Master Prince also shared Dad's miso soup, chawanmushi and unagi. Gee that boy can eat!!!

Getting back up (Day 1)

After my rather poor and embarrassing start yesterday, I decided to keep going with my enthusiasm and momentum.

Woke up earlier so that I could engage in some brisk walk the park behind my house. Even managed one round of fast jogging to keep the heart rate up a little. Puff…must say I am way out shape!! I’m sure I’ll get there with more practise and push.

Daily summary
Breakfast – Poached eggs and sausages x 1 each
Lunch – Bacon and eggs x 2 but MP scoffed half my bacon so I was left a little hungry :(
Snack – Low fat cheese slice x 2
Dinner – Lamb chops @ 6 to 10 Grill, no pix as I was starving by the time I had dinner as DH was back late.
Exercise – Brisk walk

About high-protein diet....
Before head diving into anything, best to do some research and decide whether it fits you. As for me, I got 3 Atkins book – all preaching to me the same thing, the only variation is that one comes with a recipe book and the other a calorie counter. Both of which are useful especially when you are wondering what to eat today or tonight. They are definitely a good source of ideas. However, living in an Asian country and being brought up with rice and noodles as staple, it can be difficult adopting in its entirety the recommended recipes from the Atkins book. Not only will the cost be pocket blowing but also sometimes they are not easily or locally available.

That is one of the biggest challenge following the Atkins diet – getting sufficient variety without blowing up the mortgage!!

There are 4 phases to the program but I will only talk about the first 14 days as that is my current goal. For the others, just do a google search over the internet and you’ll be armed with more information than you want!

The diet is based on the theory that overweight people eat too much carbs. Our body burn both fat and carbs for energy, but carbs are used first. By drastically reducing carbs, our bodies naturally lose weight by burning more efficiently your own stored body fat as the main energy source. The result is…..drum roll….weight loss.

Induction phase
This phase last for 14 days. Limit carbohydrate intake in the form of sugar, white flour and other starches to a maximum of 20 net grams per day. Protein food such as fish, meat, shellfish and fowl generally have little or zero carbs. So these are the food types to load on. With the targeted 20g of carbs a day, most of them will be utilised in the form of green vegetables such as broccoli, cucumber, celery and other dark leafy vegetables.

A daily multivitamin with minerals is also recommended during this stage.

Not to be a temptress but I had to bake a fruit cake as I had already macerated the fruits with Tia Maria over a week ago. Of course I could have kept the mixture in the fridge for later but being forgetful (and probably lazy) resulted in a whole tub of macerated fruits mixture being thrown out as they got mouldy!! Didn’t want to repeat my mistake twice. Anyway, this fruit cake is more of my parents favourite than mine. So resisting was not all that difficult.

Here's my parent's favourite fruit cake, more cake less fruit!

Could get dizzy just smelling it, if only I sink my teeth into it.

Ground zero (Warm up)

I don’t know why I do this to myself but it is not the first time. In fact, I always seem to push myself or give myself more torture – a sadist at heart perhaps? Just when I decide to do something for myself, I also have great urges to bake and explore more yummy food!

Fingers cross that I will have the required will power.

First thing first, for a low carb diet (there, I finally said it) you need to Be organized!!

Woke up this morning and found that eggs I have in the fridge are 2 months pass its use by date! Darn, really hate these set backs. Postponing my start seems like a great idea at the moment, especially when my eyes saw a juicy blood red plum, waiting for me. I mean fruits are good aren’t they, high in fibre and rich in vitamins.

With great will power, I returned the wrapped plum to the fridge.

I’ll grab some food later with some comfort knowledge that a café near work sells soft boiled eggs.

Tips on doing the Atkins:

1. No fruits and starchy food whatsoever.


2. Limited ration on ‘allowed’ vegetables, even then stay FAR away from root vegetables e.g. potatoes, pumpkin, etc.


3. Eat, don’t go hungry or skips otherwise more than not it will end in regretful repercussions and tears.


4. Stock up on the right type of food. Btw, this diet is not cheap. In fact, investing on the right food tips the spending right off the scale – well I try consoling myself that it is for two weeks only.


5. No caffeine, tea, juice or carbonated drinks. I normally treat myself to soda water if I really need an aerated drink.


6. Tell family and friends so that if you get ‘grumpy/moody’ they will understand!!


7. Avoid any form of starchy foods and label them as ‘bad’ e.g. rice, noodles, bread, cereal, pasta etc.


8. Exercise – some light exercise is recommended as this builds body mass and tones body as you lose weight.


9. Be reasonable and flexible in approaching the diet – of course be strict in not consuming junk carbs like chips, crisp, pizza and the like but if your body is signalling that something is not quite right, then adjust accordingly.


10. Consume nuts only after induction phase.


11. Drinks lots of water.

Stats – scales pointed at 55kg but I think its wrong as it is forever pointing at 55kg so safer to add 2 additional kgs.

Waist measurement - ???? Didn't have a tape measure handy so I’ll update later.

Daily summary

Breakfast – skipped (as I had heavy Ramadan buffet last night which was still sitting tight in the tummy. As mentioned above, I would not recommend skipping as it always lead to snacking and craving – which is bad!)

Lunch – Soft boiled eggs

Snack – Seaweed

Dinner – Steamed broccoli and chicken Opps, sad to report that I gave the diet a bump since my mum cooked something especially for me and I’ve looking forward to – see below for pix. So best advice here is to inform family and friends a few days in advance so they are aware and plan accordingly. Yes, I was naughty and only sprang this on her last minute. Also I had a coffee-catch up drink with some friends visiting from overseas and couldn’t act up oddly though I know they would have understood.

Other comments – Its tough to curb a craving. Best to keep distracted and busy. Also having too many invites out is probably best avoided during this time!

Side note – need to do some food shopping tonight so that I will be better prepared for the next few days.

Disclaimer – I do not claim to be a ‘guru’ in nutrition or the Aktins diets. I only hope my story serves as an inspiration to others like me struggling to lose some unwanted pounds and to offer a source on ideas on what to eat in Asia. My knowledge is based on what I have read over the years and what has worked previously for me.

Here is what that tempt me over the line....Seafood Pasta

Plump and juicy scallops, bought last week.

Seafood pasta with creamy white wine sauce, was really lovely!

Here's my plate of yummy goodness.

side dish #1 - brocolli and cauliflower in ham cream sauce. So sinful but satisfying.

side dish #2 - Saute potatoes, sausages and peas. A great combination.

Tight challenge (Trigger)

When you have problems getting into your pants which leads to a hard time buckling. Pants rebelling, heard of it?? Its acts as an alarm (well at least for me) to DECIDE – either ‘upgrade’ to another size or do something about it.

Upgrades....Everyone wants an upgrade especially for better airplane seats or in studies/work but not when it comes to the size or shape of your body. Perhaps a boop upgrade could be a good thing but somehow it never works that way, the ‘fat’ all goes to the wrong places – for me it’s the bum, hips, belly and face :(.

And as if nature has something against me, the first place to lose will be the boops while the last place, the bum!

Ok, I’ve finally decided that the buckles on my pants have been over-stretched and it is time to do something about it.

Actually, I lost some weight – not much, about 5kgs 1 year ago and unfortunately with festivities, celebrations, inactivity (i.e. exercise) and not being careful with what I was consuming – in fact, it was the opposite, I was careful to ensure that I ate whatever I like! And so, the end result today is…back to square one. But my tummy had fun but now it is time to do a ‘stocktake’.

Back then, when I lost the weight….I had to keep puling up my pants. Now, erm…let’s say its tight and bulging to the extreme that I am surprise the buckles haven’t fallen off – actually, some already have and I have not had the time to sew them back yet.

That’s the thing with putting on weight – you get into a vicious trap that sometimes spirals way out of control. Inspirations, motivation and the will to do something about it will put a plug to it but it starts with ME and what will I do right now?

Recalling back, it wasn’t all that easy but when the pounds fell off – the confidence that came with it was great. With prior success in mind, I promise myself that tomorrow will be a new day.