Exercising without a gym

[Eviltrap]

Just boil them to a texture that you'll enjoy eating. If you like them soft, eat them soft.

 

The nutrient loss that occurs in cooking is overstated. The more important thing is to make it easy for you to want to eat it often.

 

I guess then it won't be so hard to stomach already.

 

Thanks, bro! Your advices are always sound.

[Eviltrap]

Any type of berries is fine.

 

Berries are low in sugar, high in vitamins and fibre. So if you have to eat fructose, it's the least damaging one.

 

I have seen blueberries at Giant and NTUC, but I buy them from Cold Storage. They seem to be fresher in Cold Storage and the price difference is minimal.

 

I think I'll hop over to CS tomorrow to buy some berries, since so near. And maybe can buy some crispy pork belly and roast chicken as well.

[Eviltrap]

For those interested in Prawn (Shrimp) Paste, here are the nutrition facts.

 

 

Nutrition Facts

 

Serving Size: 10g

Amount per Serving

 

* Calories 8 Calories from Fat 2

 

% Daily Value *

 

* Total Fat 0.2g 0%

* Saturated Fat 0g 0%

* Sodium 920mg 38%

* Total Carbohydrate 0.1g 0%

* Dietary Fiber 0g 0%

* Protein 0g 0%

 

Est. Percent of Calories from:

Fat 22.5% Carbs 5.0%

Protein 0.0%

 

I guess I can use it to steam pork and chicken already to add more taste. And I was worried they will contain lots of carbs.

[Eviltrap]

Fermented Tofu (Fu Yu)

 

 

Nutrition Facts

 

Serving Size: 11g

Amount per Serving

 

* Calories 13 Calories from Fat 7

 

% Daily Value *

 

* Total Fat 1g 1%

* Saturated Fat 0g 1%

* Sodium 316mg 13%

* Total Carbohydrate 1g 0%

* Dietary Fiber 0g 0%

* Protein 1g 0%

 

Yummy! Can eat more of it. But for both, gotta drink more water to pass out the sodium.

[Crystal_tiong]

i thought i read some where toufu etc , involves soy is not gd for us ...

 

[Eviltrap]

For those who like curry like me and wanna use Turmeric Powder to cook rather than curry paste,

 

Nutrition Facts

Serving Size

Amount Per Serving

Calories 24

Calories from Fat 6

% Daily Value*

Total Fat 0.7g 1%

Saturated Fat 0.2g 1%

Polyunsaturated Fat 0.1g

Monounsaturated Fat 0.1g

Cholesterol 0mg 0%

Sodium 3mg 0%

Total Carbohydrates 4.4g 1%

Dietary Fiber 1.4g 6%

Sugars 0.2g

Protein 0.5g

Vitamin A 0%

[Eviltrap]

i thought i read some where toufu etc , involves soy is not gd for us ...

 

Yes, they mentioned tofu is not good coz it is made from soy.

 

But fermented ones are alright, IIRC from CBS's posts from much earlier in this thread. Hence miso is also acceptable. Next thing I wanna check will be the bean paste that my mum sometimes used to cook meat with. I think I'll go check out the label.

 

I'm trying to find things that can go with meat so that it will not be so bland.

[Piyopico]

Fermented Tofu (Fu Yu)

 

 

Nutrition Facts

 

Serving Size: 11g

Amount per Serving

 

* Calories 13 Calories from Fat 7

 

% Daily Value *

 

* Total Fat 1g 1%

* Saturated Fat 0g 1%

* Sodium 316mg 13%

* Total Carbohydrate 1g 0%

* Dietary Fiber 0g 0%

* Protein 1g 0%

 

Yummy! Can eat more of it. But for both, gotta drink more water to pass out the sodium.

 

Fren,

 

This is not the way to read the nutritional chart.

 

Out of 11g you have 1g of carbo. Thatz about 10%, not low. Look at the sodium, it is 316mg. Protein from soya beans is not the most desired either.

 

Same for your salted fish paste. Salt content is very high, dun take too much.

 

 

 

 

[Piyopico]

Fren,

 

This is not the way to read the nutritional chart.

 

Out of 11g you have 1g of carbo. Thatz about 10%, not low. Look at the sodium, it is 316mg. Protein from soya beans is not the most desired either.

 

Same for your salted fish paste. Salt content is very high, dun take too much.

 

 

Having said that, dun take it too hard if you are starting out. Sometimes we are talking optimal or ideal food source.

 

Most important now is to cut out rice, noodles, pasta and bread. If you can do this very good oredi.

 

 

 

[Hamburger]

Yes, they mentioned tofu is not good coz it is made from soy.

 

But fermented ones are alright, IIRC from CBS's posts from much earlier in this thread. Hence miso is also acceptable. Next thing I wanna check will be the bean paste that my mum sometimes used to cook meat with. I think I'll go check out the label.

 

I'm trying to find things that can go with meat so that it will not be so bland.

that goes to show u really went thru the 200 odd pages.....

[Xtrocious]

Sweet potato baked in oven, take out, peel and eat, is very different from Or Nee hor...

 

Just in case, for the newbies...

 

I used to love purple sweet potato...I eat them skin and all...hahah

 

Usually boil them but once in a while, I will wrap them in foil and toast them...

 

These days, I am consciously cutting out the visible carbs

[Aristotle]

Some interesting results from my blood test results before and after I started the keto diet.

 

Nov 09:

Weight: 79-80kg

Total cholesterol - 6.28 mmol/L (Ref range <5.2) - High

HDL - 1.43 (Ref range >1.03) - Desirable

LDL - 4.02 (Ref range <3.35) - Borderline High

Cho/HDL ratio - 4.56 (Ref range <4.51) - High

triglycerides - 1.83 (Ref range <2.26) - Desirable

 

Dec 09:

Started my keto diet in 1st week

 

Jan 10:

Went for company health screening after about 5-6 weeks on keto and got the following results:

Weight: 76.8kg

Total cholesterol - 6.92 mmol/L - High

HDL - 1.46 mmol/L - Desirable

LDL - 5.23 mmol/L - Very high

Cho/HDL ratio - 4.7 - High

triglycerides - 0.51 - Optimal (Look how much my triglycerides level dropped after just 5-6 weeks)

 

Sep 10:

Decided to test my lipid profiles again as well as HbA1C.

Weight: 65.4 kg

Total cholesterol - 8.21 mmol/L - High

HDL - 1.91 mmol/L - High

LDL - 5.98 mmol/L - Very high (hope this doesn't scare you guys! Haha)

Cho/HDL ratio - 4.3 - Normal

triglycerides - 0.7 - Optimal

 

HbA1C - 5.5 - Ideal (Haha!)

 

I did my test in polyclinic, and of course that doc wants me to go back to him after 2 months (dunno for what) and ask me if I needed medicine which I declined politely. Ask me to avoid eating eat yolks (hello! I eat like 3-5 whole eggs every day! Haha), nuts, seafood, animal skins, etc. And also ask me to exercise (think he got the wrong person loh! I run marathons and go to gym 2-3 times a week).

 

Maybe I will go back in 6 months time, on the pretext of checking my "ultra high" cholesterol. Total damage: $21

 

But having said that, I think I still got more to lose, esp on my tummy. Still got some stubborn tummy fats, but I'm sure they'll be gone soon :)

 

[Chickenbackside]

Looking good!

 

Judging by your HDL and triglycerides, your LDL particle size are largely the big fluffy ones that are benign or PROTECTIVE against heart disease.

 

As you might already know, the Friedwalde method of calculating (nope, its not actually measured) LDL is notoriously inaccurate for people with low triglycerides like us.

 

Go search under Dr Michael Eades blog. He wrote a very detailed article on the topic.

[Crystal_tiong]

this reminds me to do my blood test this weekend!

 

[Skunk]

Ask me to avoid eating eat yolks (hello! I eat like 3-5 whole eggs every day! Haha),

 

Eggs are wonderful for our diet. But i would suggest u eat 10 every few days instead of 3 every day. Reason is because too much egg white over consistent days have been found to be a trigger for food allergies.

 

If one fine day u kena itchy all over then jialat liao LOL

 

I eat 10 eggs every 5 days or so :) one shot all 10 eggs go down shiok ah lol

[Chickenbackside]

this reminds me to do my blood test this weekend!

Should've taken one before you started! Then you can see the full effect.

 

You would have already reaped a lot of benefits just by being 1 week into the lifestyle.

 

In any case, it's all good...

[Piyopico]

Some interesting results from my blood test results before and after I started the keto diet.

 

Nov 09:

Weight: 79-80kg

Total cholesterol - 6.28 mmol/L (Ref range <5.2) - High

HDL - 1.43 (Ref range >1.03) - Desirable

LDL - 4.02 (Ref range <3.35) - Borderline High

Cho/HDL ratio - 4.56 (Ref range <4.51) - High

triglycerides - 1.83 (Ref range <2.26) - Desirable

 

Dec 09:

Started my keto diet in 1st week

 

Jan 10:

Went for company health screening after about 5-6 weeks on keto and got the following results:

Weight: 76.8kg

Total cholesterol - 6.92 mmol/L - High

HDL - 1.46 mmol/L - Desirable

LDL - 5.23 mmol/L - Very high

Cho/HDL ratio - 4.7 - High

triglycerides - 0.51 - Optimal (Look how much my triglycerides level dropped after just 5-6 weeks)

 

Sep 10:

Decided to test my lipid profiles again as well as HbA1C.

Weight: 65.4 kg

Total cholesterol - 8.21 mmol/L - High

HDL - 1.91 mmol/L - High

LDL - 5.98 mmol/L - Very high (hope this doesn't scare you guys! Haha)

Cho/HDL ratio - 4.3 - Normal

triglycerides - 0.7 - Optimal

 

HbA1C - 5.5 - Ideal (Haha!)

 

I did my test in polyclinic, and of course that doc wants me to go back to him after 2 months (dunno for what) and ask me if I needed medicine which I declined politely. Ask me to avoid eating eat yolks (hello! I eat like 3-5 whole eggs every day! Haha), nuts, seafood, animal skins, etc. And also ask me to exercise (think he got the wrong person loh! I run marathons and go to gym 2-3 times a week).

 

Maybe I will go back in 6 months time, on the pretext of checking my "ultra high" cholesterol. Total damage: $21

 

But having said that, I think I still got more to lose, esp on my tummy. Still got some stubborn tummy fats, but I'm sure they'll be gone soon :)

 

What do you call these tests?

Do I just pop in in the morning and do the test?

Must book appt?

Must fast the nite before?

 

Thank you ah! Have not tested after being on this diet for close to 5 months .......

 

 

 

 

[Crystal_tiong]

Should've taken one before you started! Then you can see the full effect.

 

You would have already reaped a lot of benefits just by being 1 week into the lifestyle.

 

In any case, it's all good...

 

oh , initially i tout could rely on my last yr report and compare result 3 mths later ....