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Want to burn fat & build muscle fast? Try cooking your own meal.
Meal of the day: Chicken Fried Spaghetti
Step 1: Boil 50g of Wholewheat Spaghetti for 10-12 mins
Step 2: Put 2 Tablespoons of Olive Oil to the frying Pan
Step 3: Pan fry 150g of Marinated Chicken Breast
Step 4: Throw in the cooked Spaghetti to your frying Pan
Step 5: Put a pinch of salt ,basil leaf, cajun/all purpose spices and fry to perfection!
Nutrition Facts:
Protein: 39g
Carb:31g (Fiber: 5g)
Fat: 31g
559 kcal
I wasn't born with the V-Shape 6 packs physique.
I am once skinny and fat. So please stop with the genetic this and that thingy... You build your body & life! :)
First transformation in life from fat to fit.
During the first few months, I got not much clue on any specific weight loss diet, all I did was cut all the junks! Prepared my own meal mainly grill chicken breast and lots of veggies, overtime I've started to understand my body towards the macros and calories.
JULY-AUGUST 2010 DIET (No Calorie Count)
1st Meal
8 Whites with 2 Yokes
3 Slices of Whole Grain Bread with 1 tbs of Peanut Butter
1 serving of Multi Vitamins
Pre-Workout
1 serving of BCAA + Glutamine
Post-Workout
35g Whey Protein
1 Serving of BCAA + Glutamine
2nd Meal
120g Chicken Breast
1 Serving of Multi-Vitamin
35g Whey Protein with 10oz of Skim Milk
3rd Meal
220g Steak cooked with Olive oil
1 cup of broccoli
4th Meal
130g Chicken Breast
1 cup of broccoli
Last Meal
8oz of Skim milk
SEPTEMBER - NOVEMBER 2010 DIET (Keto-Diet)
1st meal
5 whole eggs
Fish oil
Spirulina
Multivitamin
Total = 31g protein, 3g carb, 26.5g fat, 390 kcal
Pre-workout
BCAA + GLUTAMINE
Post-workout
35g Whey
Total = 35g protein, 160 kcal
2nd meal
150g Chicken Breast
2 tsp olive oil
1 oz broccoli
Total = 46g Protein, 14g fat, 333 kcal
3rd meal
150g Mackerel fish
2 tsp olive oil
1 oz broccoli
Total = 29g protein, 23g fat, 339 kcal
Snack
35g Whey
Total = 35g protein, 160 kcal
4th meal
120g Chicken Breast
2 tsp olive oil
1 oz broccoli
Total = 46g protein, 13g fat, 284 kcal
Snack
1oz peanut
Total = 8g protein, 4g carbs, 15g fat, 170 kcal
5th meal
120g round/knuckle steak
2 tsp olive oil
Total = 33g protein, 14g fat, 267 kcal
Protein = 253g Carb = 27g Fat = 111g Total = 2181 kcal
♥雀兒的減脂料理食譜時間♥
✔清爽✔美味✔低卡✔高蛋白質✔高纖維！
雀兒特製奇亞籽蜂蜜白芝麻醬雞胸肉蘋果沙拉Apple. Cucumber & Chicken Salad with Chia Seeds Honey-Tahini Dressing
【營養成分：437Kcal/15g Carbs/14g Fats/64g Protein】
。
最近很愛做沙拉~炎熱夏天就想吃點清爽的~一直都很想用 申皇養生食品連鎖－One Paste by SendHeart白芝麻醬做料理，終於！蘋果雞肉沙拉～配上雀兒用白芝麻醬特調的香醇醬料，家裡沒有優格了，用什麼來取代呢？靈機一動！用牛奶+奇亞籽當作天然的增稠剤!還有新買的Ikea有機黃芥末籽醬，超美味der~~~清脆的小黃瓜與香甜蘋果和雞胸肉完美搭配，減脂可以不用只是吃無趣水煮雞肉灑鹽巴，減脂還是可以享受美味而且吃很飽！沒錯一大盒做好不到５００卡，高達64克的蛋白質，我都中午、晚餐吃～一整天光要把他嗑掉就夠飽足了～熱量控制變得很簡單：）要夾土司、義大利麵、地瓜都可以！發揮你的創意讓減脂期變得幸福吧～^____^本次食譜收錄在粉絲專頁，趕快去收藏起來~做做看吧^^
。
【備料】
260g雞胸肉260g chicken breast , cooked and cooled
兩根小黃瓜切片2 cucumber , roughly chopped
水煮蛋一顆切碎1oiled eggs, peeled and chopped
80g蘋果丁 80g Apple, roughly chopped
【醬料】
咖哩粉1匙1 spoon curry powder
白芝麻醬15g(品牌：申皇養生食品連鎖)15g Tahini
蜂蜜0.5湯匙0.5tbsp Honey
黃芥末醬1湯匙1 poons Dijon mustard
黑胡椒適量Ground pepper
檸檬半顆Lime Juice
8g奇亞籽 8g chia seeds
低脂牛奶40ml low fat milk 40ml
。
【做法】
1. 將雞胸肉水平切成厚薄均勻的兩半，丟到滾水里關火悶8分鐘
2. 趁雞肉在煮時，把醬料全部混合均勻、小黃瓜切碎加鹽醃半小時以上
3. 去除多餘小黃瓜水分，將蘋果切丁
4. 把雞胸肉撈起放涼後切絲
5. 將所有材料放入大碗中拌勻並淋上醬料
6. 拌勻後淋上些許檸檬汁(Tips:這是重要的加分調味料!)
7. 放入冰箱冷藏一晚，隔天就可以美味的享用囉~^_^
⭐現磨白芝麻醬哪裡買？申皇養生食品連鎖👉www.101go.com.tw
⭐更多雀兒的美味料理👉https://goo.gl/7rSZNy
This is my favorite healthy meatloaf! I always want to eat something really healthy that you don't have to care much about calories, so I came up with this idea.
Kanikama (imitation crab meat) makes it tasty, fluffy, and delicious :)
Great for bento, too ;D
*Microwave Cooking Safety
http://createeathappy.blogspot.com/2011/09/truth-about-microwave-cooking-safety.html
---------------------------------
Healthy Microwave Meatloaf
Difficulty: Easy
Time: 25min
Number of servings: 4
Necessary Equipment:
microwave
microwavable glass loaf pan
Ingredients:
1/4 cup panko (bread crumbs)
1 tbsp. milk
Ａ
* 200g (7oz.) minced chicken breast
* 50g (1.7oz.) minced onion
* 1 small egg
* 1 tbsp. sake (or white wine)
* salt & black pepper
Ｂ
* 50g (1.7oz.) mixed vegetables
* 120g (4.2oz.) kanikama (imitation crab meat/crab sticks)
* 30g (1oz.) shredded pizza cheese
Ｃ
* 3 tbsp. ketchup
* 2 tbsp. sweet chili sauce
cooking oil
Directions:
1. With hands, tear kanikama (crab meat) into shreds.
2. In a large bowl, soak panko (bread crumbs) in milk. Add A and mix well with your hands. Add B and mix well with your hands.
3. Place 2 in a plastic wrap, place in a microwavable glass loaf pan, and wrap up securely.
4. Microwave for 5 minutes at 500 watts. *Depending on the heat of the microwave, cooking time may differ.
5. Remove from the pan and remove the plastic wrap, heat cooking oil in a pan, and cook until the surface is browned.
6. Mix C and make a sauce.
7. Slice the meatloaf and serve with the sauce!
↓レシピ（日本語）
http://cooklabo.blogspot.com/2011/09/blog-post.html
---------------------------------
Enjoy :D
Product I used:
Kibun Marine kanikama (imitation crab meat/crab sticks): contains 1000mg collagen
http://www.kibun.co.jp/catalog/index.cgi?id=2008020711
I use Steam Microwave Oven (national NE-SS30A).
Music by
- Thomas MATO Blanchot Feat. Lady Gatica
Kiss of Life
- Angela Granieri
Virtual Insanity
- Marco De Falco Feat. Elisa Giacomini
Carnival
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(GIVEAWAY CLOSED)
Congratulations to the winner!!!
Tess Robinson
Low-fat high-protein dish.
Perfect after exercise or while on a diet!
If you follow my Facebook page, you know that I have been taking hula dancing class for almost 5 years at the gym (TIPNESS). My respectable beautiful teacher is "Arimi-sensei"!!! She also teaches many other exercise classes at the gym. In September, she published a dance exercise book called "Age Age Dance". She said she wants to let people know that the dance makes you happy, both mentally and physically. The book comes with a step-by-step DVD with 3 original songs which her husband wrote, and she sings. Actually, she was in an idol group called "ribbon" 20 years ago, if you know. No wonder she is good at singing and dancing ;) In the end of the book, she shares some of her recipes that helps build up your body.
Arimi Matsuno's Age Age Dance (DVD BOOK)
松野有里巳のアゲアゲダンス (DVD付)
http://www.amazon.co.jp/gp/product/4583106084/ref=as_li_qf_sp_asin_tl?ie=UTF8&camp=247&creative=1211&creativeASIN=4583106084&linkCode=as2&tag=shopping072-22
Her blog and YouTube channel:
http://www.diamondblog.jp/official/arimi-matsuno/
https://www.youtube.com/channel/UCkWGWiqVoJ7JgoHD5fO35IA
---------------------------------
Microwave Chicken Roll-Up
Difficulty: Very Easy
Time: 30min
Number of servings: 2
Ingredients:
1 (300g=10.5oz.) chicken breast
2 slices ham *bacon is ok
2 sliced cheese
6 frozen green beans *defrosted
2 tsp. whole-grain mustard
salt and pepper
Directions:
1. Remove the skin from the chicken if desired. Open out the meat from the center like a book. Lightly pound with the back of a knife to make it thin. Then season both sides with salt and pepper.
2. Place the chicken skin side down, spread whole-grain mustard, place ham, cheese, and green beans along one edge of chicken. Then roll up the chicken tightly.
3. Wrap with plastic wrap, then twist the ends like a candy to seal it securely.
4. Place it on a microwavable dish, microwave at 600w (medium) for about 7 minutes. Leave it in the microwave and cool down in the microwave for 10-20 minutes until you can touch it.
5. Slice the chicken into pieces.
you can also steam in a frying pan or cook in the oven (220C=428F), both for about 15 min. tie the roll-up with kitchen string or secure with toothpicks or wrap with aluminum foil when cooking.
↓レシピ（日本語）
http://cooklabo.blogspot.jp/2013/12/ageage-dance.html
---------------------------------
Dec 4th NEWS!!!
Japanese Cuisine Added to UNESCO Intangible World Heritage List
Please LIKE my post :)
http://createeathappy.blogspot.jp/2013/12/japanese-cuisine-added-to-unesco.html
Music by
Epidemic Sound
Japanese Garden 8
TO ENTER THIS GIVEAWAY:
応募方法:
This giveaway is open WORLDWIDE!!!
この視聴者プレゼントは世界中どこからでも応募可能です。
Comment and let me know your fitness (sport) habits. If not, anything you want to try in future is okay.
運動習慣があれば教えてください。なければ今後やりたい事でもいいです。
The giveaway is open for 1 week and will end on FRIDAY, DECEMBER 13th, 2013 at 11:59 PM Japan Time. The winner will be announced here in this description box!
締め切りは1週間後の2013年12月13日です。
I will randomly select the winner and send you a message as soon as possible.
Winner must reply back with mailing address within 3 days or a new winner will be chosen.
当選者にはメッセージを送ります。3日以内に返信がなければ次の当選者を選びます。
FYI (products I used in my videos):
http://www.amazon.co.jp/lm/R3VVDX7JZ5GYJE/?_encoding=UTF8&camp=247&creative=7399&linkCode=ur2&tag=shopping072-22
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♥ Are takeaways causing you to gain weight? Here are my favourite Chinese Takeaways, which are made healthy, nutritious and equally as delicious.
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♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
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My version of Chinese takeaway has a good balance of vegetables, protein and complex carbs. The entire meal has just over 500Cals and it is extremely satisfying. See below for the ingredients.
1) Garlic Egg Fried Rice (serves 4)
- 2 cups Cooked Rice, I used a mixture of brown and white rice (418cals)
- 2 Garlic Cloves, minced (9cals)
- 2 Green Onions, roughly chopped (10cals)
- 2 Eggs, lightly beaten (156cals)
- 1.5 tbsp. Sesame Oil (180cals)
- A pinch of Salt
Per Serving – 193Cals
2) Sweet & Sour Chicken (serves 4)
Main Ingredients:
- 12oz (340g) Skinless Chicken Breast Fillets, sliced in cubes (374cals)
- 1 medium Red Bell Pepper, cut into chunks (37cals)
- 1 medium Green Bell Pepper, cut into chunks (37cals)
- ½ Red Onion, roughly chopped (23cals)
- ½ cup Pineapple, cut into chunks (41cals)
- 2 Garlic Cloves, minced (9cals)
- 1.5 tbsp. Sesame Oil (180cals)
- A handful of Fresh Cilantro, roughly chopped (6cals)
- ¼ tsp. Red Chilli Flakes (2cals)
Total Cals – 709Cals
Sweet and Sour Sauce:
- ¼ cup Ketchup (68cals) *choose the low sodium option
- ¼ cup Rice Vinegar (8cals)
- 1.5 tbsps. Raw Honey (96cals)
- ¼ cup water
- 1 tbsp. Cornstarch mixed with 2 tbsps. Cold Water (30cals)
Marinade:
- 1 tsp. Light Soy Sauce (3Cals)
- 1 Egg White, lightly beaten (17cals)
Per Serving - 233Cals
3) Buddha’s Delight (serves 4)
Ingredients:
- A head of Broccoli, cut into florets (98cals)
- 1 Carrot, thinly sliced (25cals)
- ½ cup (40g) Shitake Mushrooms, thinly sliced (10cals)
- 1 cup (100g) Snow Peas (42cals)
- 3 Garlic Cloves, minced (11cals)
- 1 tbsp. Light Soy Sauce (6cals)
- 1 tbsp. Sesame Oil (120cals)
- A pinch of Salt
Per Serving - 78Cals
I like to cook them in bulk, and bring a portion out with me to work, and freeze the extra to have them for later. So when I’m back from work feeling tired, instead of ordering a takeaway, I have my own healthier version in the fridge. Try them out! xx
