Yin Teing’s Health Blog

Yesterday nite, not long after I posted my blog entry, I started on exercise for total of 1.5hrs:

• Body Balance release #34 track 1 to 4 (on DVD)- because I love the track 1 and 4 of that release
• Then, dance on the Stability ball watching YouTube videos.
• But later, change to workouts using the Stability ball- sit ups, push ups (ankle on the ball), stretches, exercising adductors by lying down and releasing the ball 45degrees, then raising again. Also butt raises, etc.
• Complete the last 15 min with dance and stretch movements.

So by the time I complete, it was about 12.30am and I went to sleep shortly after.

This morning, I drank one cup of Ensure before going to at the park. I’ve always find that taking Ensure early in the morning before workout gives me longer endurance. Did 4 rounds’ worth of running/quick jogs - with one circle about 1km. Split into 2+2, taking a rest in between to visit the washroom and drink water- about at least 500ml. Then did proper cool down by stretching from head to toe, focusing stretches on the legs/hamstrings. The stretching helps my muscles to recover and I am able to walk back to the car without feeling any strain.

I am glad because the last time I went to the park months ago, I could not even make it 1/2 circle with continuous jog- normally I only walked 3 rounds in the park, followed by a rich brunch or dinner. Today, when I am able to make it for 4 rounds, I realised that my self exercise prescription bears results. But from my food diary below, you will see why I am not losing an average of 1 to 2 pounds per week because of the way I eat:

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Today is Wednesday night. So far, have been quite consistent, except today I can’t resist and took a ghee ball.

Morning before reaching office:

• 1 packet of 3-in-1 Nescafe Breakfast
• 2 slices of Gardenia Breakthru bread with egg sandwich (with butter)
• ate a bit of fruits like rambutans, papayas (few small cubes of it only)

At office

a packet of 80ml Hi-Low Chocolate flavoured milk

Lunch:

• Salad with some vegetarian side wishes. There was a some dressing- I could not stop the guy in time not to put the dressing.
• another egg sandwich on 2 slices of Gardenia Breakthru bread with egg (and a piece of cheese in between)
• 1/2 packet of Nescafe Breakfast 3-in-1

Throughout the day, I ate my tupperware of fruits consists of mixture of pamelo, papaya and red apples (it’s those 3 compartment tupperware, so it’s quite big). In the evening, took a ghee ball.

Dinner:

• A slice of baked pumpkin with a little smeared butter on the top- you should try it- even though I dislike pumpkin, I find it nice.
• 2 small slices of chicken- marinated with sugar, salt and sweet plum sauce- fried, then put in the oven to drain out the oil.

Went to gym also- did cardio 20 min, followed by 50 times crunches on Swiss ball, then another 15 min cardio and stretching properly.

Food I take is less than what I normally take, but I lacked the cravings for sweet stuff. And the best part, I don’t feel tired or drained out.

I am not going to like what I see but heck, I’ll be honest with it:

Breakfast

• 1 cup of Nescafe 3-in-1 breakfast
• 2 toasted mini wholemeal bun - one with reduced fat cheese slice and another with a little peanut butter.
• 4 small slices of fried seaweed.

At work,

• Ate 1/2 mini bun with cheese
• Took some fruits that I take everyday- today was some small cubes of cut mango, grapefruit and orange.
• 1 Hershey’s kiss chocolate that my boss put on her table for visitors who dropped by her place.

Lunch

• 1 pc of fried chicken
• Some sambal sotong
• 3 pcs of yong tau foo with kangkung in soup

After lunch

• Took small bite in the nutty bar that i brought from Guardian
• 1 small Hazelnut latte (can’t resist coz feeling tired)
• Offered 1 pc of chocolate and some dried nuts from my friend
• My daily fruits
• Then in the evening, my colleague offered me some mooncake (extremely fattening): I took about a quarter.

Dinner

• fried omelets with fish paste
• vege in soup
• 4 pcs of fried seaweed
• one serving of longan (one small bowl)

Those in blue indicates that it should not be in my diet.

Not sure it is because my sugar intake had increased or due to yet to recover from my travel, but I do feel tired. Today had running nose and felt that I was running into a fever. Also, with the rate I am eating, I will soon gain back the 2kg that I had lost during my trip to Thailand in no time.

Will see how it goes.

Exercised for 1.5 hrs (yoga based exercise and cardio) in the morning.
Breakfast

• Nature’s Bake Wholemeal roll- 2 with stuff omellette.
• Omellette contents: 2 eggs (seasoned with light soya sauce and lots of pepper)- cooked with small bitter gourd, mushroom and fish paste. Then put in the bread with a bit of chili sauce.
• A cup of Nescafe 3-in-1 Breakfast

Snacks (last from morning till evening).
Prepared from:

• 1 grapefruit
• 1 orange
• some pumpkin seed
• about 6 dried apricots

Lunch

• 1 small pcs of small fried chicken (did not eat most of the skin)
• 1 pcs of taufu cooked with some oyster sauce (did not take the sauce)
• Ulam- raw cabbage, four-sided beans & 1/10 of a cucumber with sambal belacan
• Tempeh- but it’s sweet and I suspect the tempeh is fried
• I do not eat with any rice or noodles
• A cup of Nescafe 3-in-1 Breakfast

My colleague looked at my food and asked “is that enough? Wouldn’t you be hungry?” Well, with the fruit based snack, it last me till dinner time.

Dinner

• A slice of gardenia breakthru with the leftover omellette
• Mushroom cooked in black pepper sauce
• a pcs of Ayamas mushroom flavoured sausage
• a pcs of small sweet potato (orange coloured)
• fried egg white (without the yolk)
• some green veges- not sure what’s the name
• handful of longan
• 2 mangosteens
• about 6 pcs of durian (bad)

Today I did not have my lunch at the regular place- instead taking food from a mixed rice stall. The danger bout outside food is that it may be cooked with too much sugar (especially in the sauce and sambal) and too much of MSG. My lunch today had a lot of both.

Since I reduced table sugar and refined carbs, I do not suffer a huge effect (sugar high and sugar low). My intake of sugar is much from fruits (and yes, in my 3-in1 Nescafe which I am not giving up). Still, the MSG and sweet fried tempeh still make me slightly sluggish and tired. Also, I believe it will induce food craving- today I had overeaten at dinner.

After dinner, I feel asleep at the couch for I think 20 min, then got up and done some cane exercise (good to activate the lymphatic system).

Going to sleep shortly and the durian- it does make me feel a bit bloated. Well, going to sleep now. Goodnite.

Breakfast:
- Fried egg with ginger in it.
- A small sweet potato.

Lunch
- A cup of Nescafe Breakfast 3-in-1 (absolutely adore the drink)
- Yong tau foo stuff in bitter gourd (yes, I love bitter gourd)
- Some kind of taugeh (but it is green colour and I love it too)
- 2 pcs of Gardenia Breakthrough bread with light spread of “No added sugar” peanut butter.

Afternoon
took a small sip of 100 plus

Dinner
- Yong tau foo stuff in bitter gourd
- Small plate of the green taugeh again, this time stir fried
- A sprinkle of dried apricots, pumpkin seeds and raisins.
- Another cup of Nescafe Breakfast 3-in-1
- A slice of Gardenia Breakthrough bread, heated in the owen with a slice of cheese.
- An orange to close it off.

And not forgetting, lots of H2O.
That’s what I had for today

Just came back from an absolutely great week in Penang. Met up with a very dear friend, and I was offerred the traditional Penang hospitality- taken to places where you can get real good food.

Penang’s food is really delicious.. so I figured since I am not a Penangnite and have no idea when I will be back, I should not pass the opportunity to savor all the delicacies that the beautiful island had to offer.

I am not a chau koay teow fan but I ate that about 3 times coz in Penang, they always give you 2 big juicy prawns in the koay teow. And the coffee and tea always taste delicious. The price is also really reasonable. Other good stuff are loh bak, toasted kaya bread, pau, chicken wings, pan mee, tim sum, nasi lemak, etc.

Discovered Coke Light (0 calories and no sugar) - bought the drink when I watched Spiderman 3 at the midnight show in Penang. It’s a great show, with a deeper look into personal relationship with an unexpected twist towards the ending. If you have not watch it, good idea to do so.

Tomorrow, the plan will be continued…. no carbs and low sugar. I am ready after rewarding myself.

My main strategy is to have a high fiber, and attempt to eliminate refined sugar and processed carbo. Still taking fruits, high fiber bread.
Today I went without coffee. For such a long time I did not manage to do that. And did not suffer the ill effects of withdrawal symptoms like headaches, joint pains and extreme fatigue.

Morning: brought some mix dried fruits: raisins, apricots, walnut and almond. Munched on them. Not hungry.
Realised whatever I eat should be as sugar free as possible. So brought peanut butter (with no added sugar) and a very high fiber wholemeal bread- the brand is ‘Sprouted Life Grain Bread’ which costs RM5.80. It’s nice with lots of fiber and sasame seeds. Also sugar free jam.

Lunch: No rice. Normal veges and fish. Finish off with a dessert treat the high fiber bread and peanut butter.
Went exercising and resisted the carbonated drinks.
After that, came back and have another 2pcs of the bread with peanut butter and some mixed dried fruits.
Dinner: the same dishes as lunch.

Improvements that I can see today:

• Not tired and lethargic
• Do not have craving pangs. Also not really hungry.
• Muscle gets less painful after workout.
• More calm.

By the way, my family thinks it is ridicolous and another crazy idea- no rice, mee hoon or processed carbs. They are not buying in the idea. So I am in it alone