The Perfect Omelet
The summer is galloping towards us and most of you are freaking out already thinking that in a couple of months you’ll have to take off your shirt and face judgement. First of all, if you are comfortable with who you are and what you look like, then you shouldn’t even bother thinking about how others perceive you. Secondly, if you are not happy, then do something about it. Remember when i give health tips, i don’t give it so that people can achieve full on abs and ripped bodies (because steroids can help greatly if that’s your only goal), i give tips so that people can feel good; because when your body is getting the right amount of fuel and spending it in healthy ways, you will feel good, and at the end of the day, you will also look good.
I’m probably going to be repeating myself a lot here but its important everyone understands the basic concept to weight loss is not only CALORIES CONSUMMED< CALORIES BURNED, but needs to also include, ACTIVITY = PROPER CALORIES.
More importantly, if you want to lose weight, be active, workout, and no I don’t mean take a walk for 3 hours, or jog really slowly for one hour, I mean get that heart rate up, feel the pain and the burn of intense effort, that’s the only way to achieve your goals, and if you can do it 7 days a week. People always say that its good to have rest/cheat days, yes that’s true if you’re a construction worker or a cowboy, but if you work in a sedentary job, 1 hour of exercise a day is actually good for your body. Ok, exception, if you are a body builder or are working certain muscle groups (you gym rat), your muscles do need to recover before you work them again, but instead of having an off day from the gym, use that time to run, windsurf, box, etc.. the more active you are and the more you keep your body guessing about the activity you are going to do daily, the faster you will lose weight.
Make time. If you time to read this blog, you have time to work out. wake up an hour early or go to be an hour late.
All I’m trying to say is that 200 calories of sugar is not the same as 200 calories of chicken breast, which is why i think calorie counting is kind of out of date. Yes it is useful to know what your limit is, but that limit can always be surpassed as long as you are eating the right fuel to help bring your body where you want it to be. The below table shows you just that. Its something i made to keep myself in check, letting me know what i can eat and after what kind of work out (in no way should you restrict yourselves to these dishes, these just remind me of what ingredients i can eat).
Moreover, both monitoring and planning are very important. To give you an idea of what i mean, this is what i’ll eat during a day where i will bike for 2 hours:
5.30am: Banana with 2 tbsp of Peanut Butter/ Multi Vitamin/Acai Powder
6.30am: Bike 2 hours
8.45am: Steel Cut oats/ an Apple
11am: Protein Shake
1.30pm: The Perfect Omelet and Tomato Salad (See recipe below)
4pm: Protein Shake
7pm: Try to squeeze in another weight workout.
8pm: Steamed Broccoli with Oven Baked Fish in papillote.
During the day i will also make sure to drink at least 2x300ml glasses (that’s the size of my glass) per hour.
You will also notice that i take in some protein shakes; that’s mostly because most of us, especially if you work out 6-7 days a week, don’t take in enough protein. If you are a body builder the rule is 1gram of pure protein/body weigh pound or much more. But since im not a body builder, i take in about 0.8grams pure protein/body weight pound (breakfast 20grams, lunch 20grams, dinner 20grams, protein shakes 60grams) – i.e a 200grams steak of chicken will have about 35 grams of pure protein.
When i run short of time i like to go to Jamba Juice and grab any of their small All Fruit Smoothies with Multivitamin and Whey Protein Boost, it’s going to be about 200 calories of pure fruit, no sugar or other additives, so it’s a perfect good carb replenishment!
The Perfect Herb omelet with a Thick Tomato Salad
|A: Moderate Carbs for Long Cardio/ High Intensity Days|
|½ c. Rolled Oats with low fat Milk and Bananas|
|½ c. Rolled Oats with low fat Milk and Blueberries|
|Banana, Blueberry, Low fat milk Smoothie|
|Mixed Fruit with Cottage Cheese|
|Banana Oatmeal Peanut Butter Smoothie|
|Quinoa Tabouleh Salad with Chicken Breast|
|Steamed Fish with Coconut Milk Sauce and Brown Rice|
|Beans with Tomatoes and Chilli|
|Any Protein Vegetable combination|
|Poached Hainanese Chicken With Broccoli|
|Sweet Potato Mash with Meats|
|Baked Chilli Tilapia with Quinoa|
|Turkey Breast Sandwich in Whole Wheat Bread|
|Add Quinoa or Brow Rice or Beans to any of the meals|
|B: High Protein for Heavy Workout/ High Intensity Loads|
|4 egg white and 1 yolk scramble with turkey ham|
|Spinach & Feta Egg White Omelette|
|Broccoli Frittata with Cottage Cheese|
|Banana Berry Protein Shake|
|Shrimp Radish and Bean Salad|
|Chicken Breast Tandoori with Spinach|
|Lean Beef Stir Fry with Pechay|
|Kangkong with Minced Lean Chicken|
|Ground Lean Turkey Larb Gay Style with Cabbage|
|Steamed Fish with Lemon Olive Oil Sauce with Cauliflower|
|Chicken Curry (Coco Milk) with Carrots and Peas|
|Shrimp Curry with Carrots and Peas|
|Chicken with Tomatoes stew with Vegetables|
|Garlic Chicken with Zucchini|
|Chickpea Salad with Chopped Meat|
|Terriyaki Lean Beef with Edamame|
|Glazed Salmon with Greens|
|Broiled Fish with Pea/Carrot Purree|
|Boiled Sagi with Lean Ground Beef with Spices|
|Grilled Fish With Beans and Tomatoes|
|Grilled Chicken With Beans and tomatoes|
|Avocado and Chicken Salad|
|Baked Bangus with Tomato Salad|
|Tukey Meat Burger (no bread) with Veggies|
|Turkey Meat Balls in Tomato Sauce|
|Broiled Tilapia with Salad or Veggies|
|Gound Chicken Burger with Salad|
|Chilli Shrimp with Salad|
|C: Low Calorie For Normal Days|
|2 scrambled Eggs and one apple|
|Greek Yogurt with Banana|
|Chia Seeds in Almond Milk with Almonds|
|Tuna and Cucumber Salad|
|Tuscan Vegetable Soup|
|Any Vegetable Soups (No Cream)|
|Green Salad with Grilled Veggies|
|Seared Tuna with Green Salad|
|Chicken Breast with Green Salad|
|Quinoa Salad Variations|
|Stuffed Tomatoes with Minced Meat|
|Stuffed Bell Pepper with Minced Meat|
|Any Salad with Oil Based Sauces|