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Thursday, December 8, 2011

I am losing my mind.....

I have been taking a break from my blog. I feel fatigue and exhausted.  I really have no energy to do anything after work. Since most patients have met their deductible, my surgery center is getting a lot of patients. I am basically working non-stop. From 6am to whenever. I don't even know.
My busy job is really ruining my diet.  I have been eating a lot of junk food and unnecessary free lunches.
I bet I have gained a lot of weight and I don't even want to go on a scale right now. I promise myself and everyone I have to be responsible for my own fault.  I will  be going on a stricter diet next week. I just can't wait.  : (

Friday, December 2, 2011

Mung Bean Pancakes

Like I have promised everyone here, I am going to post some plant sterols and stanols recipes here.
Both Plant Sterols and Stanols have proved to improved the HDL and lower the LDL in our system.  We can get the best result by eating about 2grams of Plant Sterols or Plant Stanols per day. 
Mung Bean is known to contain high quality Plant Sterols and Plant Stanols.  
And here is my recipe:

Mung Bean Pancakes (serve 2)

  • 1/2 cup of skinned mung beans (soaked overnight) and grind in grinder.
  • 1 egg white
  • 3 cloves garlic, crushed or minced
  • 1/2 fresh jalapeno, seeded and minced
  • 2 – 3 green onions, finely chopped
  • A few  cilantro 
  • salt and pepper, to taste
Puree the beans along with about 1/4 cup of water in a food processor until smooth and thick, adding water as necessary for a thick battery consistency. Stir in or pulse in remaining ingredients. The batter should now be like a very thick pancake batter.
Add Egg White ONLY!
Add very little Olive Oil Only!
Heat a 10″ or larger skillet or griddle over medium heat and drizzle a bit of oil over. (Just like making pancakes. Make sure you have a non-stick pan. Ladle out a portion, swirl to a nice round and cook until well-browned, about 3 minutes. Flip and cook for another 3 minutes.  
Repeat the heating process, you will not need to put more oil if your pan is a good non-stock pan. 


Tuesday, November 29, 2011

Delicious/healthy Spinach Shake, You've got to try this!

This morning I have made a delicious shake and I would like to share it with you.

The Spinach , banana, berries shake


You will need:


1 cup of frozen spinach
1 medium ripe banana (cut in small pieces)
3 medium strawberries
1/4 cup of blueberries + blackberries
2 tsp truvia
8 oz of water



  • Place frozen fruit in Microwave to defrost.
  • Put cut banana with 8 oz of water in a blender.
  • Put defrosted berries and spinach and Truvia to blend with banana.
This is a 250 calories shake if you add milk, it will be about 400 calories. Try this healthy spinach shake to start your day, you will feel energized and refresh.  I promise you that you will love the shake taste and you can't even tell Spinach is added to it.   My kids love this healthy shake and they are usually very picky!  So trust me, give it a try!

Sunday, November 27, 2011

What to do with Leftover Turkey?

I was looking at the refrigerator and all I saw was Turkey, Turkey and Turkey. I have 2 containers of leftover Turkey that my hubby said that are too dry.  In order not to waste any food, I decided to make this Leftover Turkey casserole.   This recipe is originally from Betty Crocker recipe site but revised and inspired by my older son who just turned TEN 2 days ago. And here it is...

No-Waste Leftover Turkey Casserole


1 lb leftover Turkey (cut up in small pieces)
1 package (6.2 oz) fast-cooking long-grain and wild rice mix 
(you can also cook your own rice in a rice cooker)
1 can (10.75 oz) condense low sodium tomato soup
1/4 cup of skim milk (or low fat)
1/4 tsp pepper
Some Sea Salt for taste
1 cup frozen broccoli (cut up in small pieces)
1/4 cup of black olives (cut up in small pieces)
1 cup shredded cheddar cheese (4oz)



  • Heat oven to 350 F. Spray 2-quart casserole with non-fat cooking spray.
  • Prepare rice per instruction. 
  • Cook the frozen broccoli in a small pot of hot water until soft.  Drain all the water and cut into pieces. 
  • Mix cooked rice, drained broccoli, leftover Turkey, condense tomato soup, milk, pepper, black olive in the casserole and finally add Sea Salt to taste.
  • Cover and bake 30 minutes. Sprinkle with cheese.
  • Bake uncovered 5 to 10 minutes longer or until cheese is melted.
This is a pretty healthy recipe as long as you limit the sodium.  The black olives give a special kick to the casserole. I think this is the best way to use our dry Turkey after the Thanksgiving.  If you use the Turkey for sandwich, it will still be dry and chewy.  

Saturday, November 26, 2011

Today, I just found more information about how Plant sterols and Stanols help lowering our cholesterol: This is what I found from the MSNBC website:

How do they work? 
Plant sterols and stanols act very much like cholesterol itself: Soft and waxy, they serve as building blocks for hormones, vitamins, and cell walls. These structural similarities give them their cholesterol-lowering capabilities. As sterols travel through the digestive tract, they compete with cholesterol, so some of the sterols are absorbed into the bloodstream instead of artery-clogging cholesterol. The bonus: Studies show that sterols and stanols don't affect artery-protecting HDL cholesterol.


I think this is very interesting: 



How do you eat them? Stick to 2g a day; getting more may actually reduce the positive effects, says Kendall. And once you start eating sterol-fortified foods, don't stop — otherwise your LDL levels will head back up. Follow these guidelines:
  • Split up your 2g daily goal. "Have about 1g at breakfast, and then another at either lunch or dinner," says Keenan. This not only helps prevent absorption of the cholesterol in your meal but also blocks the cholesterol your body manufactures during digestion — which amounts to about 80% of your total count.
  • Use them as substitutes. If a food you already eat comes in a sterol-fortified version, use that product instead. Otherwise, try to cut an equivalent number of calories elsewhere in your diet. Because sterol-fortified foods aren't necessarily low cal, they may cause harmful weight gain if you aren't mindful of how much you're eating.
  • Include them as part of a low-fat, low-cholesterol, high-fiber diet. That will reduce your risk of heart disease even more. Although sterols and stanols do give your heart a boost, they aren't your only route to good health.
Here are more information about Sterols and Stanols from Livestrong.com: 

Nature's Top Ten Sources of Sterols and Stanols

Many of the foods that you already enjoy are rich sources of plant sterols and stanols. These include corn oil (0.13g/Tbsp), sunflower oil (0.1g/Tbsp), many types of beans (0.07g/1/2 cup), corn (0.06g/1/2 cup), peanut butter (0.05g/2 Tbsp), olive oil (0.03 g/1 Tbsp), almonds (0.02g/1 oz.), oranges (0.02g/1 small orange), apples (0.01g/1 small apple) and avocados (0.008g/1 oz).

Commercial Sources of Sterols and Stanols

Sterols and stanols are also available in commercial foods that have been fortified with them. These include Benecol spread (0.85g/tbsp), Healthy Heart Yogurt 0.4g/6 oz.), Lifetime lowfat cheese (0.65g/1 oz.), Minute Maid Premium Heartwise orange juice (0.04g/8 oz.), Nature Valley Healthy Heart Chewy Granola Bars (0.4g/bar), Orowheat whole grain bread (0.4g/1 1/2 slices) and Take Control spread (1.7g/Tbsp)


Read more: http://www.livestrong.com/article/32522-foods-fortified-plant-sterols-stanols/#ixzz1esS1zmaG

Friday, November 25, 2011

I am wondering how everyone does after the Thanksgiving feast? I did pretty well this year. Instead of putting gravy on my Turkey, I sprinkled some pepper and a little bit of salt for the taste. I am wondering why most American don't marinade their Turkeys before they cook them? I guess that will give their guests an option of putting extra fat and calories to their Turkey or not. This Thanksgiving, I put a lot of focus on the Turkey and my water. They did fill my tummy up. After the big meal, I decided to eat light and exercise today. This morning, I went to the Grapevine Mills to do some window shopping. I window shopped for 2 hours and I basically walked the entire time. It was a very good and fun exercise. The reason why I didn't buy much of the stuff that were "on sale" because I found that there were not too much sale. The stuff that had "big discount", I absolutely have no desire to buy. I guess the "Black Friday" is so overrated. It just gives the retailers a chance to make some money during this slow season. It is good that people are shopping but do we really need all these junks? Anyway, today I have a great recipe to share with everyone. This is pretty healthy if you go with the low fat option and this is pretty additive as well. This is the famous Harry and David Pepper and onion relish cheese dip. This cheese dip is best with wheat crackers. Two weeks ago, I went to the outlet mall and I found Harry and David in there. I got 4 jars of those Pepper and Onion Relish for about $15. It was such a good deal. Then I used the reduced fat whipped cream Weight Watcher cheese spread. Basically, I used like one 8 oz cream cheese per 4 oz of Pepper and Onion relish. I mixed them up very well and make them my favorite dip. I have used that dip both warm and cold. I actually like it better when it is warm. It is just delectable!

Thursday, November 24, 2011

What can help lowering cholesterol?

The American Heart Association's (AHA), Diet and Lifestyle Recommendations state that individuals should consume plant sterols and plant stanols from a variety of foods and beverages every day—just as they would use cholesterol-lowering medication to maintain LDL (bad) cholesterol reductions from these products. The AHA also notes that maximum effects are achieved at plant sterol and plant stanol intake of approximately 2 grams per day.

A study has been done for years about the relationship between these two "S" plants and how they can affect our cholesterol.  They have found that if we consume just 1.8 to 2.8 grams of plant sterol and plant stanol, we will be able to lower our cholesterol by 7 to 11 % .

Of course, there is no miracle for lowering our cholesterol but I am here to help. 
Before I move on, I want to post all the fortified food that have the Plants "S" in them.  We can just buy these in the grocery store and feel good eating them. 
 Food Sources of Plant Sterols Amount (grams)
 Avocado, 1 small 0.13 g
 Corn oil, 1 Tbsp 0.13 g
 Sunflower seeds, 1/4 cup 0.19 g
 Oat bar with plant sterols, 1 bar 0.40 g
 Milk with plant sterols, 8 oz 0.40 g
 Lifetime Low-Fat Cheese Singles, 1 slice (2/3 oz) 0.40 g
 Carazonas Tortilla Chips, 10 chips 0.40 g
 Nature Valley Healthy Heart Honey Nut Bar, 1 bar 0.40 g
 Thomas’ Hearty Grains Oatmeal & Honey English Muffin, 1 0.40 g
 CocoaVia Chocolate Covered Almonds, 13 almonds 0.70 g
 CocoaVia Snack Bar, 1 bar 0.90 g
 Orange juice with plant sterols, 1 cup 1.00 g
 Vegetable oil spread with plant sterols, 1 Tbsp 1.00 g
 Right Direction Chocolate Chip Cookies, 1 cookie 1.30 g
Fruit and yogurt flavored drink with plant sterols, 3.4 oz bottle 2.00 g
Remember eating more than 2 grams of plant sterol and plant stanol a day will not provide additional cholesterol lowering benefits. So with that said, all we will need to do is to eat up to 2 grams of  the plant "S" and be happy.

Anyway, in the next few days, I will try to include Plant "S" in my diet everyday. This is a test to see how a change of diet can change my cholesterol. 



 

Sunday, November 20, 2011

More on how to prepare for the Holidays.

Here is my advise about dealing with the holidays. I know I am eating a lot less than before but I am looking forward to going to the Thanksgiving dinner that my in-law is going to prepare.
I want to enjoy the food but I don't want to gain weight.  It is so easy for us to gain weight during the holidays.

There are a few reasons for that:

We get stressful when it gets closer to Christmas.  There are so much to do and prepare and we will tend to sleep less.  When we sleep less, we will probably eat more to stay awake. And for some people to make it worse, they will try to drink a lot of Starbucks specialty drinks to keep themselves awake and alert for the entire day.  Some of those drinks can be really high in calories.  Like my favorite Grande Chai Latte, it has about 250 Calories!
We have to get more sleep during our holidays!  If you need naps, go take some naps instead of eating and drinking.  Don't pamper yourself too much.

One thing that we have to focus on is "PLAN" ahead of time.  I cannot stress enough about "Planning".
Rehearse the Thanksgiving dinner in your head.  Try to find out what are going to be served during the Thanksgiving dinner. Make a plan of what you are going to eat.  Image you are eating the Thanksgiving dinner now, how many pieces of Turkey are you going to eat? How much gravy are you going to put on the Turkey?  Are you going to eat a big piece of cake after the dinner? Try to eat about 1/3 of what you will usually put on your plate.  You can always ask to pack some leftover home.  Limit the plates your are going to eat.  Ask yourself, "What is my favorite dish?"  If you are going to eat more of your favorite dish, you will need to eat less of the other dishes or you will even have to scarify and not eat some of the dishes on the table.
Try to drink a lot of water or hot tea (no sugar in the tea) before your meal that will help filling you up. Also try to wear something tight.  Like a tight cute top. Please don't wear those big old sweat shirts or T-shirts that can hide your tummy.  You need to wear something elegant.  You want to show off your body.
Imagine if you eat a lot and your tummy is all big and ugly?  How long will it take for you to lose your weight back to your ideal weight? If you gain 5 pounds on this thanksgiving dinner, you will gain another 5 pounds in the coming weeks.  You will give up and then keep eating yourself to depression.  Imagine how awful you will feel after this big Thanksgiving meal? Thanksgiving is a religious holiday. We want to thank God for giving us all that we have, however; it is not a time to have a big feast and kill yourself!  God wants us to take good care of our bodies.  Just remember this point and you will stop eating! Just remember, you will be eating those Turkey leftover for another week anyway, so take it easy.  Try to balance your diet out! Don't let your friends and family drag you into a diet twilight zone!

Here is part of the article that I read from the Web MD.  I think it really agrees with what I am talking here.
Here are some great tips about how can you refuse food during the dinner:  


The easiest way out?  Just say "no" -- over and over and over, the experts say.
"We call this the broken record technique," says Huberman. "If you continue to politely refuse the food pusher, eventually they will stop pushing you. You don't have to be rude, but you do have to be firm."
Beck adds that we should feel entitled to do what is good for us.
"If you were refusing food because of an allergy or for religious reasons, you wouldn't think twice about saying 'no' and sticking to it," Beck says. "So give yourself that same sense of entitlement when you say 'no' to something because you are protecting your good health."
There's no need for lots of explanation about why you don't want to eat something. You don't even have to mention the word "diet."
"It's really OK to just say 'No, thank you -- it smells divine, but I'm really full.' You don't have to offer more explanation than that," says Huberman.
If you simply can't get away without accepting something fattening on your plate, Muller says, accept it. Then, just walk into the next room and dump it. (this is the part that I don't really like to do because I don't like to waste food)
"Just because it's on your plate or in your hand," she says, "doesn't mean you have to eat it."


So again, good luck with your Thanksgiving dinner and I will follow up with you all soon. Stay strong!
I am going to put this blog on my cell phone when I go for my dinner.  If I feel weak, I will read this blog. I will remind myself, I really do not need to over stuff myself on this Thanksgiving day!

I finally cut the pineapple that I placed upside down in my refrigerator.  The pineapple is sooooo sweet. I don't know if anyone else has tried this yet?  Take my advise now, start putting your pineapple upside down!

Today, I am going to give you some tips on how to clean up different spills on your carpet.  The reason why I want to share this is I know a lot of people are going to have their Thanksgiving dinner in their house.  Spills are inevitable especially if you are inviting people with kids or their careless, air headed boy friends or husbands for Thanksgiving.

Read this and you will thank me later....

For Oil or Grease spills on carpet:
1. Use paper towel to soak up all the grease on your carpet. Press down on it only, do not wipe from left to right.
2. Then use a damp towel and put a teaspoon of detergent on it.  Press on the spill for 3 minutes. This will help breaking the grease down.
3. Then use another damp towel and press on the spill area for a few times.
4. Dry the area with a dry towel afterwards.

For Soda or juice Spills:
1. Use a paper towel to soak up the spill.
2. Place a damp towel on the spill to dilute the sugary liquid.
3. Blow dry with a blow dryer.

For Wax spills from Candle:
1. Hand pick the top layer of wax on the carpet.
2. Cover the wax with a paper towel.
3. Use iron to iron over the paper towel. Use low heat and make sure the paper towel does not burnt.
4. Repeat the step until wax totally come off from the carpet.  You will need to use different paper towel if the towel has wax on it already.

Hope this will help.  Enjoy your Thanksgiving!


Friday, November 18, 2011

How to prepare for the holidays.

Today, I am going to start with my Master cleanse again.  I am going to do it for 4 days and use two days to ease back into regular eating. I am doing this because I want to get ready for the bad food that I am going to eat.  I will also start with a Daniel's fast in the beginning of January next year.  The Daniel fast is totally different from the Master Cleanse.  The Daniel fast is to help working on my discipline to God and living in a humble life.

The Master Cleanse is done to cleanse my system.  If you want to find out more about the cleanse, here is a great website http://themastercleanse.org/

Let's look at the recipe of Master Cleanse.

2 Tablespoons Fresh Lemon Juice
2 Tablespoons Rich Maple Syrup
1/10 Teaspoon of Cayenne Pepper Powder – or to taste (as much as you can stand)
8 ounces (250 milliliters of Pure Water)
I like to make this with hot water because it is more filling.  You can drink up to 12 glasses in a day.


Thursday, November 17, 2011

**Healthy asparagus**


  • After a long day of work, this is what I am having tonight - Healthy Asparagus!

A lot of people like to steam or boil asparagus while I only like to stir fry them.  I know there are so many products out there where you can buy to boil asparagus in your pots.  To me, the key to cook fresh and nutritious vegetable is to make sure you DON'T over cook them.  When you over cook your vegetable, all the fiber, nutrition and taste are gone. Especially, when you boil them in hot water. The vegetable, such as asparagus just turns into vegetable soup. Unless you drink the juice, you are not going to get any benefit out of any boiled  vegetables.
Here is a quick and simple way to cook asparagus which tastes excellent!

What you will need are:
A bunch of Asparagus
2 tsp of Olive Oil
A little bit of ginger
2 tbsp of Low sodium vegetable broth
A little bit of salt, pepper to taste
1 tbsp of Beringer red wine


  • First wash the asparagus and drain the water out.
  • Then cut the end (the hard part off) and toss them in the trash.  Cut the rest of the asparagus into 1 inch long pieces and leave them on the cutting board.  Try to group the ends together on one end of your cutting board and group the spears part to the other side.
  • Heat olive oil in pan with high heat.
  • Prepare your ginger by grinding it on a grater. 
I just got this Ginger Grater at Crate and Barrel today! Great price! It is on sale for $1.95

  • When the oil is hot, put ginger in and stir fry until fragrant.
  • Then add only the bottom pieces of the asparagus (not the spears) and start stir frying them in the pan.  If you are following my instruction so far, it should be easy to pour the bottom pieces into the pan. 
  • Add 2 tbsp of vegetable broth and cook the bottom part of the asparagus for 5 minutes.
  • After that, add the spears, salt, pepper and Beringer red wine and stir fry everything together.
  • When the spears start getting soft, you asparagus is done.

Since I use high heat to stir fry the asparagus, I always watch to make sure they are not over cooked or burnt.  Hope my instruction is not too complicated.  I think you can get a better picture after you check out my pictures below!


Throw the bottom root part in the trash.
Leave the bottom parts on one end of the cutting board and the spears on the other end.

Put pan on high heat, add Olive Oil. After Olive Oil is heated up, add  ginger. 
Pour the bottom parts in the pan and leave the spears on the cutting board.
Add Vegetable broth
Cook the bottom parts for 5 minutes or till soft.

Add everything else in the pan and stir fry till fragrant and soft.

Enjoy!
Here are some facts about Asparagus:




  • The larger the diameter, the better the quality!

  • Asparagus is a nutrient-dense food which in high in Folic Acid and is a good source of potassium, fiber, vitamin B6, vitamins A and C, and thiamin.

  • Asparagus has No Fat, contains No Cholesterol and is low in Sodium.

  • The name asparagus comes from the Greek language meaning "Sprout" or "Shoot" and it is a member of the Lily family. 

  • 1/2 cup of asparagus has about 19.8 calories. 

  • The shoots have good levels of dietary fiber. Dietary fiber helps control constipation conditions, decrease bad, "LDL" cholesterol levels by binding to it in the intestines, and regulates blood sugar levels. In addition, high fiber diet helps prevent colon-rectal cancer risks by preventing toxic compounds in the food from absorption.

  • Its shoots are also good source of vitamin K; provides about 35% of DRI. Vitamin K has potential role bone health by promoting osteotrophic (bone formation) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer's disease.




Tuesday, November 15, 2011

I ate one of these this morning and I wrapped the rest up and put them in a box. What a good way to cheat!
Remember, always eat 1/3 of whatever you are going to eat.  Save your tummy for stuff that you like. Watch your sugar and fat levels.  Then you will be able to beat the holiday weigh gain!

A lighter version Banana muffin with crumbs on top- 250 calories per muffin

 What you will need:
  • 1 1/2 cups all-purpose flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 3 bananas, mashed (extra ripe)
  • 3/4 cup splenda 
  • 1 egg, lightly beaten
  • 1/3 cup butter, melted ( I use Fleischmann's 70% less saturated fat, 100% less cholesterol)
  • 2 tbsp+ 2 tsp Splenda brown sugar
  • 2 tablespoons all-purpose flour
  • 1/8 teaspoon ground cinnamon
  • 1 tablespoon butter


Lightly grease 10 muffin cups, or line with muffin papers.
In a large bowl(bowl A), mix together 1 1/2 cups flour, baking soda, baking powder and salt.
In another bowl, beat together bananas, sugar, egg and melted butter. Stir the banana mixture into the flour mixture (bowl A) just until moistened. Spoon batter into prepared muffin cups.
Add caption

 Last two steps: 


In a small bowl, mix together brown sugar, 2 tablespoons flour and cinnamon. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. Sprinkle topping over muffins.  Bake in preheated 375 degree oven for 18 to 20 minutes, until a toothpick inserted into center of a muffin comes out clean.   Enjoy!

Monday, November 14, 2011

The Pineapple Trick

I went to Kroger this morning and I noticed their pineapple is on sale. I really love the taste of pineapple but I don't like the inconsistency taste of pineapple. My hubby always complains about how different parts of the pineapple tasted different. So finally, I found out the reason why after eating pineapple for some years.
The reason why different parts of the same pineapple taste different is the way that a pineapple sits.  Since a pineapple cannot sit on its leaves,  all the sugar will settle to the bottom.  So one way to solve this problem is to place the pineapple upside down in the refrigerator for 30 minutes before you cut it.  It will help even out the sugar in the pineapple.  I have to do this test myself ,  I guess it is working!



How about picking the juicy sweet pineapple from the grocery store? You pick it by picking out one of the center leaves on the top.  If it comes out easy, it is ripe.  And of course, check the bottom of the pineapple to make sure it does not have moldy spots.  That will indicate the pineapple is over ripe.

The benefits of Pineapple:


Pineapple is loaded with calcium, potassium, a lot of fiber and vitamin C. The magnesium in Pineapple can also help in bone growth.  It is great for women who are at risk for osteoporosis.  
One thing I do a lot is having pineapple as my dinner. It helps a lot with my digestive system especially when I get plugged up by the protein drinks.  I know a lot of people can eat up to one pineapple by themselves. 
I remember I did that a lot when I was in Hawaii and Thailand because their Pineapples are soooooo good and sweet.  I want to make an important note here: Do not eat more than 1 cup of pineapple a day. 
1 cup of pineapple contains 14 - 17grams of sugar which equals to 74 calories. Even though the sugar in pineapple is all natural, we are still not supposed to eat that much sugar in a day. That is why some people are wondering why they can't lose weight by eating pineapple for the entire day.  Our goal is to eat less than 40 grams of  sugar per day. If I want to lose weight, I will consume less than 20 grams a day.  
Here is a helpful website about surprising sugar content in some of our favorite fruits Check this out, it will shock you!


Saturday, November 12, 2011

Another favorite winter drink!

My another favorite drink!  Tazo Chai Tea. It is almost as good as my Chai Latte at Starbucks!
It is so much cheaper and so easy to make.


How to prepare a 120 calories Tazo Chai:


4 oz of 1 % fat milk (or skim milk is even better) = 50 calories
4 oz of Tazo Chai  = 70 calories
Boil the two liquid in a small pot and enjoy.  


This is definitely my favorite winter drink.  I will limit myself to this no more than two a day because this can be very addicting! 







Piggy faces everywhere...

Today, I am thinking about how we can win ourselves and conquer our weakness during the holidays.  I know my son's birthday, Thanksgiving, Christmas, New Year everything are coming all at once within two months time. My biggest concern will be my diet and how I am going to control myself with all the good food around me.  So much temptations, so little will power.  Here I have some small little tips for everyone and myself to try to stay focus during this "happy, fat, eating, crazy" time.
Tip number 1: Set your goal before you start eating.
There are a few specific goals you have to set for yourselves during the holidays.  You have to know how much fat intake your body can take, you have to figure out how many days you are going to cheat and how many days you should be eating less than normal.  Figure out what your daily calories intake should be in order for you to maintain your weight and try to balance your diet out through the entire week.  Yes, we are looking about a week of diet.

I used a calender to mark the days that I am going to eat out or celebrate whatever with a big old "Piggy face".  I also marked the days that I definitely need to look skinny with a stick figure.  Those days are the days such as your company Christmas party or your family photo shoot.  In my case, I am going to "Pig" out on Nov 13, 24, 25.  (as you can see, I was a pig last night) and look skinny on Nov 19. So I know I will need to eat light like 500 calories on 14th, 15th and 18th.  I will use16th and 17th to eat normal like 800 calories or so if I need to. Or I can just simply balance my diet out with 700 calories everyday from 14th to the 18th.  Again, this is my own method. I don't want people to say, "you are eating too little" or "You are eating too much".  The point that I want to bring out is "focus" and "set goals" if you know what you are going to do, you will have almost 99.9 % chance of successful rate.

Tip number 2: If you want to lose weight instead of maintaining, try to eat 1/3 less than your normal food intake. You can lose up to 1 pound per week in 30 days because eating 1/3 less is like cutting 100 to 500 calories a day from your diet.

Tip number 3: try to eat less sugar, prefer less than 10 teaspoons a day.  First look at your food label.  Then divide sugar level by 4 = the teaspoons of sugar that you are going to consume. For example, the sugar level in my Marshmallow Treasure cereal, 1 cup is 12 g of sugar.  I will divide the 12 g by 4.
12g / 4 = 3 teaspoons. That means if I eat that 1 cup of cereal, I will get 3 teaspoons of sugar for that day. And my limit is 10 teaspoons per day.  That means, I cannot eat more than 3 cups of Marshmallow Treasure a day.  (Well this is just an example, I think in each 2 and 1/2 cups of Marshmallow Treasure, there are 12 grams of sugar)

Tip number 4: Always exercise on your cheat day.  Some of the best exercise that I recommend will be jumping rope and Turkish get-up with a kettlebell.  I am so far using a 10 pound Kettlebell and it is like nothing to a lot of "fit" people.  This is a great workout for your core, balance, cardio, strength and more importantly it is a great workout to get a flat tummy.  I have found a really good video on the internet about Turkish get-up. Turkish get-up for fat loss
I usually like to jump rope for 35 minutes that will help me losing 385 calories since 1 minute of rope jumping can lose 11 calories. As for Turkish get-up, I will just do it until I cannot do any more.

Tip number 5: Limit your fat intake on your non-cheat days.  Again read the food label.
Divide fat g by 12 = tablespoons of fat you are going to eat.  Since I have high cholesterol, my goal is to eat less than 2.5 tablespoons or 3 tablespoons the most each day.  For example, if the leg of lamb is 160g of fat,    then I will use 120 / 12 = 10 tablepoons of fat.  Since I know I can only eat 3 tablespoons of fat per day, I will only eat 1/10 of the leg of lamb and leave some room in my tummy for other fat grams.




Saturday, November 5, 2011

Healthy Fishy Lunch:

Curry Ahi Tuna with Flaxseed  


This is what I cooked for today's healthy/fishy lunch. Actually, this fish is not that fishy, it is just very "Healthy with a lot of Omega!"

Here is how I made this:

3 pieces of Ahi Tuna (sushi grade Ahi Tuna) about 3 oz.
Curry Powder
Onion Salt (or sea salt)
Flaxseed (powder) about 2 teaspoon.


Add a drop of Olive Oil in the pan.  Turn stove to high heat. Heat up your pan.
Then put the Ahi Tuna into the pan.  Sprinkle onion salt, curry powder and flaxseed on one side (use half of the ingredient on one side and half on the other)
Then turn Tuna quickly to the other side and sprinkle with the same onion salt, curry powder and flaxseed.
Wait for 1 minute.  When the outside of the fish starts turning white (make sure the inside is still red), take pan away from the stove.  Put Ahi Tuna on plate and serve. I love eating Ahi Tuna and the best part of it is the raw uncook part of it is really sweet.  You can definitely taste the freshness of fish!


Happy Cheat Day = TGIF

Good Morning! I cannot believe I can sleep in today till 8:38am.  I feel so refresh this morning because I can finally sleep in! Anyway, let's talking about my Friday Food cheat.
After Halloween, my kids got like maybe close to 5-7 pounds of candies home. I ate about 2 mini size kit kats and that's it.  I hide those candies and try not to look at it.  For some reasons, I just have a crave for sugary food.  This does not happen too often to me.  I usually like salty snack like chips, meat and real BIG dinner stuff.  So last night, after a long Friday work, I came home and I started searching for an appropriate "Sugar" snack.  I found this Kroger Marshmallow Treasures in my cereal cabinet.
I know I hate to load myself up with Sugar but if I am really craving for it, I better eat something "healthier".
I am surprise to find this Kroger Marshmallow Treasures to be pretty healthy nutritional wise.
And here is the nutritional values from Calorie Count in about.com:


Nutrition Facts
Serving Size
1 cup (29.6 g)
Amount Per Serving
Calories
120
Calories from Fat
9
% Daily Value*
Total Fat
1.0g
2%
Saturated Fat
0.0g
0%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
200mg
8%
Total Carbohydrates
25.0g
8%
Dietary Fiber
1.0g
4%
Sugars
13.0g
Protein
2.0g
Vitamin A 10%Vitamin C 10%
Calcium 10%Iron 50%
* Based on a 2000 calorie diet


In one cup of cereal there are only 1 g of fat and zero Cholesterol. On the calorie count webpage, it placed this cereal on the "A-" list for nutrition grade.  And this is what they said about the Grading:

Foods : What is the Nutrition Grade? (FAQs

The Nutrition Grade was developed with the goal of helping people improve the nutritional quality of their diets. This tool is fully automated and does not feature any manual corrections - hence all items are evaluated objectively and following the same set of rules. 

As you may know, not all nutrients are equally good for you. Some of them, like cholesterol, sodium, and saturated fats should be avoided as much as possible. Some other ones, however, such as minerals and vitamins, are essential for your health. Thankfully, the USDA devised the Recommended Daily Allowance (RDA) figures for each one of these nutrients, which were used as the foundation of the Nutrition Grade's algorithm. 

Obviously, foods rich in minerals and vitamins are graded highly, and their good points are all listed right next to their grade. Undesirable nutrients contribute to the bad points. Even though the USDA does provide RDA values for these nutrients, these values must be understood differently from those for the desirable nutrients; the undesirable RDAs should be viewed as the very last limit, whereas the desirable RDAs mark a target to shoot for. 

The Good and the Bad Points provide a summary of what the Nutrition Grade identifies as the food items' special strengths and weaknesses. Those points are then converted to a numerical format, and then finally turned into the well-known letter format (A-best; F-worst). 

No automated tool is perfect, and the same is true for this one. Please understand that Nutrition Grade only checks how close or far away a certain food is in respect to your RDAs. There are many more aspects that need to be considered for Health, and this is only one of them. 

Finally, Nutrition Grade will not necessarily help you lose weight. It will, hopefully, help you get it done as healthy as possible, but you could, for example, eat only perfectly graded food items and still end up gaining weight. Weight loss is all about counting calories and it is not necessarily related to health - but health and weight loss are also not mutually exclusive. In other words, you should keep an eye on your calories, and at the same time, also try to get as good a grade as you can. 

So you see, they clearly say that by eating the better grade food will not help you to lose weight, however; it does give you a better idea of what food is healthier than others.  And this is your choice in front of you.  Do you want to maintain a better health and still cheat once in a while?
And one quick point here, after I finished eating 3 bowls of those Marshmallow treasures, I right away, picked up my jump rope and started skipping for 22 minutes.  Since 1 minute of jumping rope can burn 11 calories, I was able to burn 242 calories without feeling guilty from eating my cheat food!