muscle meals

I’m packing up some muscles now. If you are like me, who regularly lift weights, the minimum amount of daily protein that you need is about 130 grams. Well, here’s what that looks like, spread over your day. Notice that I even have durian as the snack …. heheheh.

Breakfast

3 eggs (21g)

1/2 cup of oats (13g)

Snack

Lowfat yogurt (13g)

Lunch

Chicken Breast (38g)

2 slices of wholemeal bread (8g)

Snack

100g durian (3g)

Dinner

1 cup white rice (4g)

170g beef (42g)

Spinach (3g)

Total Daily Protein = 145g

Classic Potato Salad

I grew up eating a lot of potatoes in all its permutations – I don’t think I’ve ever come across a potato I didn’t like. Boiled, fried, baked, mashed – I’ve loved every version in its own way. And I don’t think my household has spent a day without potatoes in its pantry – it would feel naked and empty otherwise. My maid cooks potatoes very well too – she did dark-soy chicken with sliced potatoes, the indonesian meat cutlets or ‘begedil’, and even pecal with simple boiled potatoes.

Last few days, right after my PT session with a client at 5pm, I rushed home to prepare for my family a buka puasa dinner (in fact, weekend is the only time that I can cook for the family). My thoughts shifted to potato salad – cold, perfect-for-a-barbecue potato salad. My favorite way to do this salad is to throw everything but the kitchen sink in . True to form, I couldn’t abstain from complementing that with my signature lamb-chops and seafood carbonara (salmon, calamari & prawns) with angel-hair pasta in there for a perfect iftar feast for the family, and I think it was the right call to make.

Well, here’s the recipe for my Classic Potato Salad. Try it, it’s so easy to make. If Ian can cook, so can you … hahhaha.

Ian’s Classic Potato Salad

serves 4

 

Ingredients:

• 4 medium potatoes (do not peel)
• 1/2 red onion, chopped
• 3 hard-boiled eggs, peeled
• chopped roughly 3 celery stalks, chopped
• 1/3 cup plain yogurt
• 2 tbsp wholegrain Dijon mustard (optional)
• 4 tbsp minced fresh mint
• salt/pepper to taste

Preparation:

Place potatoes in a large pot and cover with cold water. You want about an inch to two inches of water on top of the potatoes. Bring to a boil and cook for 25-30 minutes, or until potatoes are soft when pierced with a fork. Drain and cool potatoes to room temperature.

[You can always refrigerate your potatoes and finish them later in the day or the following day.]

When at room temperature (or cold), roughly cut the potatoes. I prefer my potato salad chunky as potatoes get all mashed up during the mixing. Place into a large bowl and combine with the remaining vegetables/eggs. Mix together yogurt, mustard and mint. Mix your dressing into the salad and stir until everything is evenly coated.

 Note : You can prep your salad and dressing a day before and let sit in the refrigerator, combining an hour before serving. Salad is best at room temperature to slightly chilled.

’supplement’ yourself well

Today we live in a busy, stressful world – we eat on the run, breathe in polluted air, drink chlorinated water and come in contact with various chemicals. All these deplete our bodies of many essential nutrients. We need to stay at an optimum level of health and fitness. If we are healthy with plenty of energy, we sleep well, live in unpolluted, natural environment, eat a variety of fresh food and have good digestion, we probably need little supplements. Sadly, I don’t, and my life, like yours, are very hectic.

There is probably a lot about health supplements that you have yet discovered. Even myself has used dozens of brand. I can bet that choosing a nutritional health supplement is a decision that we take for granted. What I used to do before, was to walk into a pharmacy or a drugstore and pick up a bottle that says “multivitamin.” It is worth noting that all mutivits are not created equal. The source from where the minerals and vitamins being extracted are different.  Now, in making sure that I get the best quality supplements, I make sure that they are all organically sourced. Why do you need Beta-Carotene from carrots that are grown with full of chemical fertilizers and pesticides.

These are some of the stuffs that I’m taking during this fasting month (in fact, I’ve been taking it since a year ago), and they are performing very well indeed. It provides me with the energy throughout the day. I am even enjoying energy levels that allow me to train clients 2-3 hours at a time, while fasting. Alhamdullilah.

Choosing a good health supplement should be an informed and wise decision. Make sure to continue that commitment to yourself by doing a little ’homework’ and making sure that you choose a good quality supplement.

If you need to get more information on the stuffs that I am taking, please call my certified wellness planner, Syuk, at 012-209-7132. He will share with you tonnes of really good infos. Just tell him that you are a Corporate Athlete, and you’ll be treated like a Drama King and Queen .

According to research, one-third of all cancer cases are due to genetic factors, the other two-thirds to environmental factors of which the majority are linked to diet. Nutritional health supplements are undoubtedly most needed today more than ever. Go and get yourself a good quality one!

 

 

mommy, the real thing please!

Bottle feeding has become the social norm. Many women choose not to breastfeed because they say it hurts, their baby is not eating enough or it is just too much work. While formula feeding seems to be easier, faster and more flexible, wifey is a real serious ‘advocate’ for breast-feeding. She truly believes in breastfeeding, and will do whatever it takes to make sure that our children are fully breast-fed. Unfortunately, when baby Aaryan was born last week, it wasn’t a smooth-sailing for wifey - she witnessed very little supply, minor pains and lumps in her breast. But after a visit to the doctor, some massages and warm-towel, she could now breastfeed our baby Aaryan exclusively. Alhamdullilah.

My eldest Ariana was breastfed until she turned three, and we realized that she does not easily fall sick, or even when she does, it takes barely a day for her to recover. Her body is also very heavy, despite having a small frame.

Breastmilk is the best! – not only because it is healthier for the baby but also because it has benefits for the mother as well. Studies have shown that nursing mothers enjoy a reduced risk for both breast and ovarian cancer, also osteoporosis.

Breastmilk contains over four-hundred nutrients that cannot be recreated in a laboratory. These nutrients are essential to the healthy production and growth of babies. In fact, God has created in such a way that the caloric density, protein, carbohydrates, and fat in breastmilk changes with the growth of the baby in order to meet the nutritional needs of the baby. Mashallah. Breastmilk is also uncontaminated by bacteria and is easier for the infant’s stomach to digest.

It has been said that infants who have been breast fed for at least eight months have reduced risks for childhood cancers, diarrheal diseases, respiratory illness, ear infections, bacterial infections, diabetes, infant botulism, ulceratius colitis, obesity, SIDS and cavities.

When breastfeeding it is important to know the followings;

• the infant should not be fed with any other fluids other than breastmilk, not even water.
• no pacifiers (or other liquids) for at least 3 weeks, or until the baby has a good handle on breastfeeding. Other fluids, objects like pacifiers, and even just one bottle of formula can lead to the “distraction” of the infant from breastfeeding, making it harder for the mother and the infant to breastfeed.
• newborns should be fed every three hours
• the size, shape, color, placement of breast does not influence the ability of the breast to create the appropriate amount of breastmilk for the infant’s stomach

I am right now an expert in recognizing the baby’s early hunger cues  . Here are some helpful breastfeeding tips:

Early Signs of Hunger:

• soft sounds calling to mother
• rooting
• sucking on hands or lip
• hand to mouth
• head bobbing

Later Signs of Hunger:

• Legs moving in bicycle motion
• Tense with clenched fists

Very Late Signs of Hunger:

• Crying

 

So, if you are able to (other than medical reasons), PLEASE breastfeed! It is better for you and your baby!

Another community service reminder by Corporate Athletes ….

bad grilling!

Nutritionist Cheryl Forberg reminds us to avoid overcooking. Cooking meats at high temperatures causes formation of heterocyclic amines (HCAs), she says, and polycyclic aromatic hydrocarbons (PAHs). HCAs are formed in muscle meats at high temperatures. PAHs result from fat dripping onto hot coals during grilling or barbecuing, which creates smoke that then collects on the meat. Both of these chemicals are suspected to be carcinogenic in humans.

So, guys, these are the ways to avoid them;

• Stick with cooking methods that don’t char your food. Roasting or baking can add a layer of rich flavor without charring.
• When you do use a grill, drain and blot away any excess oil if marinating the meat. Place your food on foil to prevent fat from dripping on the coals
• When eating grilled food, cut off any portion of food that gets blackened.

I share many recipes in my Fitness Food Made Simple book where no grillings are needed. Try out the delicious Baked Salmon Teriyaki, Honey Lemon Roast Chicken or Baked Cornflakes Chicken strips. They are equally delicious!

Send me an email to get a copy today!

school nutrition

 

I visited munchkin’s future school last week to re-confirm her place for Year 1. Located near a clean and good neighborhood, I’m happy that there’s sufficient security for the school. After a meeting with the headmistress, wifey and I decided to check out the canteen. In fact, munchkin’s fitness-chefy father wanted to see what the canteen was offering to the school-kids. To his disbelief, he saw these …  

 

This is serious, people. Let us put meals cooked from fresh-food back into the school canteen. We need to replace the processed school food with meals that are not only cooked from fresh ingredients, but also the one that meets the nutrition standards, and looks appealling to the kids.

We need to teach our kids to spend money for better quality of  food. If RM1 per child is spent on the processed food in a school lunch and another RM1 for the iced Milo which is filled with more sugar than the malt itself, better let them buy a RM2.00 fried rice with bottled water from home. Better still, if they can pack or tapao food and drinks from home. Munchkin is having that even at her pre-school now.

No one is looking at the actual meal on the plate of these school children. School meal standards need to restrict processed foods and make freshly cooked meals the backbones of the service. Easier say than done huh? But hey, it has to start somewhere. We just need to educate ourselves, our children, our Government and our school system.

These are some food suggestion for the school canteen;

• Congee or Chicken Porridge,
• Fried Rice with real vegetables, egg and meat (oil should not be recycled and need to use it sparingly … believe me, if you know how to cook fried rice, you actually need a very little oil) 
• Tauhu Sumbat
• Freshly-made popiahs
• Laksa
• Fried Beehoon with lots of vegetables
• Plain Rice with healthy spread of dishes
• Mushroom soups etc
• Sticks of cut fruits
• Chicken soup serve with bread
• sandwiches 

These are cheap food e.g. only if you know how to select the right ingredients - who needs to use cream when you can blend all the cheap vegetables like carrots, potatoes, celery to make it creamier. In fact, rather then selling three cheap nuggets for RM1, why not serve them half of a steamed corn for the same price. I think the net profit comes to about the same.    

There should be some Government regulations to ensure that the only food available in school is healthy food and balanced meals. I know it’s still a long way to go, but when the selling stops, the buying will too. VICE VERSA. I’ve seen enough damages to the childrens’ bodies. In fact, I know someones’ 15-year  old son with diabetic complication, a 12-year old girl with kidney failure, a 28-year old father who already started on the dialysis treatment and a 25-year old who died of a heart-attack!

Let us learn how to cook, and put healthy food back into our mouths. Live well, love life.

Another community service reminder by Corporate Athletes.

king’s salad

 

Do you like ulam (fresh edible leaves)? I am a huge fan of ulam, and will have it practically with everything. I eat my sandwiches with ulam, I eat my rice with ulam and  I even eat capati with ulam etc. I don’t have any problems in getting supply of it as we have  a ‘free-flowing’ ulams at our office pantry. Thanks to our dear 58-year old officemate Kak FI who brings her lovely and healthy ulam raja from home. She says that ulam raja is her awet muda. Looking at her youthful look, she has to be right!  

Ulam Raja, literally meaning “the King’s salad” was brought by the Spaniards from Latin America to the rest of Southeast Asia. Ulam raja or its scientific name Cosmos Caudatus is good for health and contains anti-aging properties or awet muda, and that it also improves blood circulation, strengthens the bones and promotes fresh breath.

So people, get some of this King’s salad for yourself and your family. It’s full of goodness!

p/s – For people with kidney failure, too much ulam can be dangerous due to its high content of potassium. I blogged about it last time. You can read about it here.

taking care of joints

 

Right after high school, I engaged in many sports, endurance mostly. I would spend more than 6 hours racing non-stop on a given raceday. I was aware of over-using my body, putting my joints in great stress, but I was not taking any supplements to support the health of my joints. I was young, and I was wrong. Taking supplements is not only meant to support the present state of being, but it also a health investment for future.

As a result, I was having knee pains in races in my early thirties. I still remember once where I suffered greatly in one of the 15km runs. The pain at my knee went so bad that the doctor wanted to do a surgery on it. I was hesitant, and tried to treat it my way. That was also the time that I decided to take Glucosamine and Chondritin to treat the pains. While taking that, I didn’t stop racing/running (being the stubborn me) but I found that using knee guards on both legs did help to reduce the pains during the runs.

I am now running pain-free. I am also running without the guards now. I guess the supplements somehow do work wonders. Let’s see how these supplements work:

Glucosamine Sulphate – it plays a major role in the promotion and maintenance of the structure and function of the cartilage in the bone joint. Glucosamine stimulates the biosynthesis of mucopolyscacharides – the key structural components of joint cartilage which are essential for proper joint function. Glucosamine also increases synovial fluid production and viscosity, giving better lubricant activity for the joints. Glucosamine sulphate is well-absorbed after oral intake, and is distributed mainly to bones and joint issues.

Chondritin Sulphate – it is vital for the structure and function of articular cartilage. Chondritin sulphate is an important component of aggrecan which is found in articular cartilage. Aggreca confers upon articular cartilage shock-absorbing properties.

How much do I take?

Glucosamine Sulphate 750mg & Chondritin 400mg per serving. I have 2 servings per day. This is the recommended dosage for people with moderate to severe Osteoarthritis symptoms.

When do I take?

15 minutes before meals (I follow this strictly)

How long do I take?

Cycle of 2 months consumption and 2 months rest. I rest for two months to allow for the self-promotion and self-production of cartilage and synovial fluid. Bear in mind that these supplements do not build the cartilage and create the fluid, they are just supporting our body system to produce, repair and maintain.

 

 

 

So guys, let’s take care of our joints, and ’supplement’ it well. We need good joints to support us later in life.

snacking your way thru World Cup

World Cup and Snacking … they go together like Siskel and Ebert … Burger and Coke … chocolate and peanut butter … vanilla ice cream and hot fudge sauce … uh, oh, I see where this is heading … I should stop with the food analogies, because I’m getting very hungry … the point is, for most us, they go hand in hand.

Truth is, television does not promote a healthy lifestyle. The whole “process” of watching World Cup on television or big screen at mamak shops is not an active one. And most likely, the diet accompanying TV-watching is high in sugar, fat and calories. Television is Teh Tarik, Roti Canai and Smoking. Television is sitting in a sofa and not moving. And obviously, there’s nothing more jovial than having a bag of potato chips. Not only do we have a habit of enjoying a snack while we tune in to World Cup matches … we don’t pay attention to how much we’re eating while we’re following the Brazilian’s game plan.

In fact, research has shown that we automatically overdo portions when we snack in front of the television, especially on the foods we tend to eat too much of anyway like straight-out-of-the-bag potato chips. So, we eat more than usual and we don’t even realize it.

Let’s take a look at some tips that will help your weight loss efforts survive your time during this whole month of World Cup;

• Eat a meal as close to TV time as possible.
• Divvy a portion of your snack like peanuts, into a single serving bag ahead of time or, always use serving bowls instead of eating straight out of the package.
• Don’t watch TV in a room next to the kitchen (well, I watch TV in my bedroom).
• Keep a large bottle of water at your side and sip, sip away.
• Snack … but only during commercial breaks.
• Chew flavorful sugar-free gum. Pop it in at the beginning of the match. Not only will it keep your jaws busy, but if you take it out to nosh, I guarantee you your chosen snack food won’t be so tasty and you probably won’t keep eating.
• Choose something that takes a long time to chew like an apple or dried guava, or something you have to work for like peeling an orange or shelling sunflower seeds.

Or, try these simple and healthy snacks:

• Dried fruits and nuts – again limit to a handful only … yikes
• Fresh fruits – well, you can have as many as you want.
• or try the simple Tuna Honey Mustard dip, served with fresh cut veggies, as shown in my Fitness Food Made Simple book. There are also more low fat low calorie recipes in the book. They are so easy to make and can be perfect snacks for your World Cup.

Enjoy your month-long of World Cup fever everyone! As for me, sou totalmente a favor do Brasil! Olaaa !!

colour your food

I like to go to farmers’ markets. Yesterday, I had the chance to visit one of the markets in Cameron Highlands, and bought many fresh vegetables of various colour.

People need different amounts of fruits and vegetables depending on their age, gender and amount of daily physical activity.

For example, the recommendation for a 40-year-old male who gets about 60 minutes of daily physical activity is 2 cups of fruit and 3 1/2 cups of vegetables. The recommendation for a 15-year-old female who gets less than 30 minutes of daily physical activity is 1 1/2 cups of fruit and 2 1/2 cups of vegetables.

To meet their daily goal, most people need to increase the amount of fruits and vegetables they eat every day. All product forms count — whether it is fresh, frozen, canned, dried and 100% juice. Whole fruits, however, usually contain more fiber than juice. Followings are summarised from article written by Julie Garden-Robinson, Ph.D., L.R.D., Food and Nutrition Specialist attached to North Dakota State University.

What’s a serving size?

Recommendations for fruits and vegetables are now in cups. One cup equals:

• 1 small apple
• 1 large banana
• 2 cups of raw greens
• 12 baby carrots
• 1 large orange
• 1 large bell pepper
• 1 medium grapefruit
• 1 large sweet potato

People who eat more generous amounts of fruits and vegetables as part of a healthy diet are likely to have reduced risk of chronic diseases, including strokes, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure.

Healthy reasons to eat a rainbow of colourful fruits and vegetables.

Red fruits and vegetables are coloured by natural plant pigments called “lycopene” or “anthocyanins.” Lycopene in tomatoes, watermelon and pink grapefruit, for example, may help reduce risk of several types of cancer, especially prostate cancer. Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes.

Anthocyanins in strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants that protect cells from damage. Antioxidants are linked with keeping our hearts healthy, too.

These are some examples of the red group:

Red apples
Beets
Red cabbage
Cherries
Cranberries
Pink grapefruit
Red grapes
Red peppers
Pomegranates
Red potatoes
Radishes
Raspberries
Rhubarb
Strawberries
Tomatoes
Watermelon

Orange/yellow fruits and vegetables are usually coloured by natural plant pigments called “carotenoids.” Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Scientists have also reported that carotenoid-rich foods can help reduce risk of cancer, heart disease and can improve immune system function.

One study found that people who ate a diet high in carotenoid-rich vegetables were 43 percent less likely to develop age-related macular degeneration, an eye disorder common among the elderly, which can lead to blindness.

Carotenoids also may be good for your heart. One study found that men with high cholesterol who ate plenty of vegetables high in carotenoids had a 36 percent lower chance of heart attack and death than their counterparts who shunned vegetables.

Citrus fruits like oranges are not a good source of vitamin A. They are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.

Some examples of the orange/yellow group include:

Yellow apples
Apricots
Butternut squash
Cantaloupe
Carrots
Grapefruit
Lemons
Mangoes
Nectarines
Oranges
Papayas
Peaches
Pears
Yellow peppers
Persimmons
Pineapple
Pumpkin
Rutabagas
Yellow summer or winter squash
Sweet corn
Sweet potatoes
Tangerines
Yellow tomatoes
Yellow watermelon

Green fruits and vegetables are coloured by natural plant pigment called “chlorophyll.” Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated.

The “indoles” in broccoli, cauliflower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects.

Some examples of the green group include:

Green apples
Artichokes
Asparagus
Avocados
Green beans
Broccoli
Brussels sprouts
Green cabbage
Cucumbers
Green grapes
Honeydew melon
Kiwi
Lettuce
Limes
Green onions
Peas
Green pepper
Spinach
Zucchini

Blue/purple fruits and vegetables are coloured by natural plant pigments called “anthocyanins.” Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage. They may help reduce risk of cancer, stroke and heart disease. Other studies have shown that eating more blueberries is linked with improved memory function and healthy aging.

These are some examples of the blue/purple group:

Blackberries
Blueberries
Eggplant
Figs
Juneberries
Plums
Prunes
Purple grapes
Raisins

White fruits and vegetables are coloured by pigments called “anthoxanthins.” They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease. Some members of the white group, such as bananas and potatoes, are good sources of the mineral potassium, too.

Some examples of the white group include:

Bananas
Cauliflower
Garlic
Ginger
Jicama
Mushrooms
Onions
Parsnips
Potatoes
Turnips

There you go people, colour your plate. Eating a variety of different colors of fruits and vegetables every day is a new way of thinking about meeting the goal.

Eat more fruits and vegetables every day!

Next Page »