Post-workout snack

Just completed one paper yesterday, and today is time for me to take a break ( = gym)

Chocolate protein ice-blended, carman's muesli bar, and banana with peanut butter hot from the microwave!

Banana Vanilla Ice Blended - the frozen bananas come into good use

And so this is what my frozen bananas are used for. ..

A veryyyyy high carbs and high protein post-workout shake after my intensive workout today!

and I have learned a few new exercises these few days, finally something to add on to my boring routines... I am always so looking forward to my Saturday morning workouts!


HL Milk into the blender, Next Vanilla Whey Powder, then followed by the frozen bananas and finally the ice cubes....

Blend and blendddddddd....

and you get a delicious yummy bubbly Cup of Banana Vanilla Protein Ice Blended

1 serving is made up of 300ml of HL Milk, 1 scoop of whey protein and 1.5 medium banana

Nutrition Facts (one serving)

Calories: 400Kcal
Carbs: 57.5g
Protein: 39.5g
Fats: 3g

Frozen Bananas

What would you do if are home alone for the next 1 week

and you have a whole bunch of freshly riped bananas (Del Monte) lying on the table, but it is impossible to finish everything in one go, or rather, you do not wish to finish everything in on go.

and if you wait for a few more days... it will turn to...

rotten bananas!




so what i did was to peel all the bananas and freeze them in the freezer!

and here you are... Frozen Bananas!

This was experimental, and surprisingly, it taste quite good! It taste like banana ice cream if you ask me to describe it... cold and chewy... chew and chew until it melts! Expecially when this few days the weather is soooo hot... this is a good snack to snack on...it cools you down.

PLUS

this is definitely a good snack after your run or workout to replenish ur carbs!

Actually my intention was not to eat it as it is (frozen). I have another use for it...




Stay tuned!

Avocado Butter oder Poor Man's Butter (Mantiquilla de pobre)

Foodiegymmie makes Butter!

not peanut butter this time round,

but

Avocado Butter!

This is Avocado section view A-A

This is Avocado Butter in a jar

This is Avocado Butter Toast

Avocado butter, also known as poor's mans butter. Butter - because it has very high fat contents just like any butter/magarine. Poor man - bcos back in the early days, the poor cannot afford the cultured butter from milk. But ironically, Poor man's butter turns out to be a healthy choice as compared to culture butter made from milk fats.

Butter is a warehouse for saturated fats and excess of it is dangerous (google to find out why and how!) Therefore it is better to avoid sat. fats! As for magarine, it has reduced sat. fats, has high poly unsaturated fats. However, both contains transfats!

But not for Avocado butter. It contains mono and poly unsaturated fats, and no transfats and no cholesterol! But for those of you who are watching your waistline, good fats are fats after all, but they are a much better substitute for your butter and magarine.

Tastewise - It does taste oily like any butter, but instead of the salty taste that you get from normal butter due to the added salt content, Avocado butter taste more leafy and gives a very refreshing taste (served chilled).

How to make?

2 medium riped avocado - scooped out the flesh and dump it into a blender.
2 Tbspcup fresh lemon or lime juice into the blender
2 Tbsp of olive oil
4 tsp. of sugar (Optional)
4 Tsp. of salt

Serving Suggestions:

Training August 30 @ Khatib, ended with a yummy protein shake

I stayed for a freaking 4 hours at the gym today... this is bad this is bad... waste of time and waste of effort because of catabolism... but i drank my Strawberry Protein shake in between to slow down the catabolism process la... i hope.

Reached there at 830am, I was early by 30min, CH was late by an hour, so in the end i trained for 1.30 hrs before he arrived -_- But glad that Bernard the fitness instructor with a 20" biceps (approx) spotted me for all my presses. =)

Chest: Incline, Flat bench presses + Declined dumbell presses + Flyes + Dips
Biceps: Olympic bar curl + undergraft pullups + Ez curl + alternate dumbell curl + machine curl
Triceps: Triceps extension with Ezbar and dumbell + Dips + Cable pull down and across

The remaining time i actually slow down my training and spent more time talking than training. lol. After that, went for lunch @ Charcos with DR ( got picture! and i will post up soon), and chomp down a whopping 1000Kcal meal i think... Half a roasted Chicken (big one) + seafood salad + Egg Salad + Tuna Salad! Nice but soooo full... and their salad is freaking big big biggggggggggg portion...

Back home... My post-workout nutrition! DIY


Add in Ice, Peanut Butter, Cottage Cheese and Dymatize Mocha Coffee Protein Shake

Blend it... thoroughly...

Served Chilled!

Taste like Ice Mocha from coffee bean- High in Protein and high in shiok factor!

My last Yong Tau Hu entry for this month!

I promise that this will be my last YTH entry, before you guys start to get sick of my blog! I solemnly promise... = D

Seng Heng Family Restaurant - Its not even a direct translation from the chinese wordings on it signboard. It should be called Seng Heng Niang Tou Fu.

I have been walking past this place many many times, but I never step foot inside simply because the place doesn't look appealing at all, despite all the newspaper cuttings pasted here, there, everywhere. Until one day, I was damn hungry after my swim at SAFRA which is just about 100m from here, and i need a quick healthy fix, thats when I decide to give it a try.

Wah... cheap cheap... seldom can you find YTH at 30 cents a piece.

zoom in to let you see what they have... some nice stuffs are... Otah! Tofu that is very soft! Wantons! Some Currypuff-look-alike thing!

Thats hers: The floating stuff at the bottom is the wanton...

Thats mine! The soup is pretty oily, i suspect they add onion oil or worst-case scenario is that lard is added! omg!

Yet another Yong Tau Hu, in Ang Mo Kio again!

Why is it that all the nice Yong Tau Fu is in Ang Mo Kio!? Geez!

I was supposed to run some errands by myself (can you see how much my mentor trust me? keke. maybe he shouldn't!) at Ang Mo Kio Techplace 1 during my internship at HP a few weeks back. But instead of going back to HP after settling some stuffs at techplace, I went over to the market nearby for my YTH fix! :D

I have tried this stall previously, and I am in love with with their YTH especially the chilli! Now that I happen to come here again... how can i not eat their YTH again!

Damn Good YTH at Damn Good Price, served with damn good chilli!

(No matter how healthy YTH is, eating too much of it will not do you much good either. Small and frequent meals pls! I overheard this happy customer's order, it was an expensive one... 5+ bucks... omg... i dunno how one can chomp that whole bowl down, served with 2 bowls of rice, and he was happily eating opposite where I was sitting) When I saw that, I was utterly in awe! Mine was $2.80 only, without nice/noodles.

yum yum... So healthy right... lol. The chili sauce x2 because i simply like it soooo much. The sweet sauce however was untouched.

Special Chilli Sauce Yong Tau Hu is located @
409 Ang Mo Kio Ave 10

An Pang Yong Tau Fu again @ Ang Mo Kio again

Ang Mo Kio really is really a place full of Yong Tau Fu, plus they are the nice ones. Just less than 100m from this stall and this stall at AMK Hawker, I found another YTH stall at a nearby coffeee shop. On top of the normal dry and wet version, they also have the "An Pang" Yong Tau Fu.

In terms of variety, they have a very large array of selections, and many of which are the unusual ones - the very own creations of the boss. So what is An Pang Yong Tau Fu? An Pang looks very similar to An Pan (Red Bean Bun), so please dun be mistaken, for no one eat YTH with red bean bun. -_-

You see that plate of ingredient drizzled with some sauce? yep. thats An Pang YTH! It is basically the dry version, drizzled with some starchy gravy over it. The gravy taste kind of like Hor Fun gravy leh... I thought it taste kind of weird. Definitely prefer the soupy version over this.


An Pang Yon Tau Fu is located at
727 Ang Mo Kio Avenue 6
(The coffeeshop just beside Courts AMK)

Handmade Yong Tau Hu @ Ang Mo Kio Hawker Centre

Wanted to eat my favourite Yong Tau Hu Stall, but then.... its not open for "Who knows?" reasons... so... not wanting to waste my trip down here... and still wanting to eat my healthy bowl of Yong Tau Hu, I surveyed the place and realised theres 2 more stall selling YTH too... out of randomness, i settled for the handmade one.

The difference between handmade Yong Tau Hu and the one i eaten earlier is that:

1. You cannot choose the ingredients
2. Standard Price vs variable price
3. You cannot ask for no noodles, which I sometimes do request
4. The Handmade YTH Stall has nicer chilli sauce!
5. The Handmade YTH stall has nicer noodles... mixed with the sauce and eat it... and you will end up finishing the whole bowl!
6. The Handmade YTH Tofu is sooo much softer

Overall, this stall is comparatively pretty good as well, just that it lacks the variety, but nevertheless, it scores in other areas as mentioned above. Worth a try!

Handmade YongTau Fu is located @
Ang Mo kio Hawker Center

3 High Protein Meals - Can be nice and yummy yet not too unhealthy

As you should know by now, Protein is required by the body for repair, build and maintain muscle tissues. Therefore, it is a must if you want to gain muscle mass. No Protein = No Muscle. But of course, first of all you must hit the gym, even if you eat a whole chicken or even a cow, it will still be useless! I love protein, I hate carbs, I like fats from nuts.

Today meals was protein packed!

Breakfast 1 @ 6am:-
1. 100ml Multi-grain Milk
2. 1 Slice multi-grain bread with Peanut Butter

Breakfast 2 @9am:-
1. 3 Eggs whites and 1 yolk
2. 3 Turkey Bacon strips
3. 300ml HL Milk
4. 1 Tbsp Peanut Butter
5. Strawberry Protein Shake

Lunch:-
Grilled Chicken with Baked Herb Potatoes at Airport T2 canteen

Dinner 1:- Popeyes' chicken & Biscuit
set 3 - 3 Pcs Chicken Breast + 1 Mashed Potatoes + 1 Biscuit

Dinner 2:-
Bak Kut Teh from home - Just the Lean Meat
Steamed Fish

Now before I sleep:-
150ml HL Milk to prevent catabolism!

10 Diet Destroying Drinks...

10 Diet Destroying Drinks

Of course the list is inexhaustive... but these are some of the baddies according to BB.com.. the list goes on and on... but hope you get the idea of why they are unhealthy... read more to find out more...

Healthy Snack - Kichererbse Tonno with Bacon Bits

I am blogging from my office now... chinese call it "",eating snake which means "loafing", Internship is so darn boring... good thing is I get to try many yummy food during lunch time... ABC market, alexandra market, Seah Im, Harborfront, Vivocity, Telok Blangah Market, Ikea, Anchor Point, maybe someday NUS! Can you guess which company i am working at now??? :)

I came up with this simple dish one day when I was kind of bored....

Kichererbse is Chickpeas, and Tonno is Tuna in German. High in Protein and low in fats, yet it is quite delicious. The chickpeas and tuna is soft, but the bacon bits add some crunchiness to it and strong meaty taste to it.

Tuna (in brine) provides about 25or protein, 1g of fats (per 100g serving)

Bacon Bits - 3g of protein , 1.5g of fats (one tbsp serving)

Chickpeas - 12g Protein, 3g fats, 55g Carbs (One Cup)

just mix them up, and here, you have a nice healthy snack!

Turkey Bacon - The healthier choice @ Carrefour

Smoked Turkey Bacon Strips @ around $6 from carrefour

For those looking for high protein food, here's a good one. Just put it in your microwave and heat it up until its crisp and serve it as it is, or with sandwich. If you are less health conscious, you can pan fry it...

As compared to bacon made from pork, turkey bacon is a much healthier choice. here's why.

Nutritional info of Turkey Bacon

The ratio of Protein to Fats for

turkey bacon is 4:1,
pork bacon is 1:1

Time to ditch away the pork bacon and go for turkey bacon instead!

Almond, Walnut, Macadamia Butter

A few months back then, if you still remember this article, nutty me bought too many nuts... and 6 months later... I'm still surrounded by lots of nuts. So nutty me decided to make my own nut butter today! A few simple steps to make your own nut butter...

Here's my Dummy Guide to Nut Butter making...

Step 1: Dump all the nuts inside the blender

Step 2: Blend at low speed, then high speed, then add in 1 tbs of olive oil and sprinkle some salt

Step 3: Continue blending at high speed, stop and check for texture. It is done when it is buttery and sticky.

Step 4: Scoop all the contents into a nice container, and let it set.
( the oil from the nuts will start leaking out )

Step 5: Endorse your own nut butter, mine is "Almond, Walnut, Macadamia Butter"

Step 6: To be spread with toast for tomorrow's breakfast!

Chicken Sandwich

recently i have been eating sandwiches for my meals, due to my busy busy workload and my lack of interest in all the food stalls in NUS. Engin canteen, I only eat Yong Tau Fu or Indian Stall. Western is a tat too oily for me, malay too... Indonesia Pahang serves lots of rice with too little meat for me... The chicken rice stall also too much rice, too little chicken, economy rice stall just simply cannot make it... The noodle stall is just noodles, too little meat for me too... The vegetarian is damn oily too, and mock meat is not too good for your health... Jap has close down due to its sucky cannot make it sets.. and fish soup stall's stuffs is over-priced with so few pieces of fish slices... with not much choice, i rather eat sandwiches. If I have the time, I will walk over to Arts for my favourite Yong Tau Fu, but i hardly have the time... Sometimes, I will also buy Club Sandwiches from Olive Cove at Engin for my meals... So much bread! But im lovin' it!

Chicken Sandwiches with Melted Cheese, accompanied alongside with Hard Boiled Egg and a serving of Honey Dew and Papaya

+

200ml of Milk with Chocolate mint Protein Shake

Cheesy Salmon is Cheesy

Steamed Salmon with cheddar cheese, let it melt and eat it piping hot!

Salmon for the Omega-3
Cheese for the high quality protein and calcium, phosphorus, zinc, vitamin A, riboflavin, and vitamin B12

Chicken Breasts Pasta

Home cooked Pasta

looks can be deceiving... there are in fact! Looks kind of urgh.. but its not as bad as u think it looks. Anw this is my dinner and it took me less than 15 min to prepare.

1. Pour Egg Whites over the Cooked Pasta
2. Add in Boiled Chicken Breasts (2 big pieces)
3. Add in Crab Sticks
4. Pour Green Pepper Pasta Sauce over it
5. Microwave
6. Serve Hot

Miniwok Noodle

By Changing the noodle from dry version to the soup one... you save about 20g of fats...bad fats! No Pork Lard and Chilli Oil! Still as yummy~

Grocery Shopping!

Whole Wheat Biscuit

Always hungry during lectures in the afternoon, so instead of sinking my teeth into those pastries which many people buy during the break. So went grocery shopping to buy some food, and these are some of it!

I bought this to bring to lectures to pamper my tummy.... lol. Anyway those pastries in the cafe soaks the brown paper "wet" with oil, i seriously don't know how some people can eat them without feeling urghh.... puky.

For those who doesn't like wheat and tasteless stuffs.... stay away from this healthy snack. It takes me time to slowly change my taste buds to be able to appreciate these "snacks". Anyway its crunchy, just imagine its potato chips lor!

Nutritional Info!

See how wonderful this snack is! In 100g, theres 11.2g of protein. 67.6g of carbs, although high in carbs, its low in sugar, only 4.7g are sugar... so i guess the rest are complex carbos which keeps u full all day long as they are slowly digested so no insulin spike to make u fatty bombom. Fats is 2.7g, so lowww.... yet saturated fats is only 0.6g... the rest should be mono or poly... ok la. So this is a wonderful snack to eat when your mouth is itching k!

The new Strawberry HL Milk

Lunch was at Mos Burger on my grocery day... And ordered only teriyaki chicken burger without mayonaise, and no fries. Took a cup from the staff and happily im drinking my HL Strawberry milk with my burger! First sip was nice... but after awhile i find it too fake... but nevertheless, good attempt by marigold... for their "creativity". :)