Mango and Grapes <3

mango and grapes 1

mango and grapes 2

 

Guess what! My dad bought me the Nikon D5300 recently, and I think that the pictures I taken with it look so amazing! These photos above are taken using the new camera! :D The biggest selling point of this camera was its wifi function, which means I can take photos with it and immediately send it to my phone to post on instagram or share with my friends on whatsapp. Okay, I know that the Iphone 5s camera is really good because I have been taking photos with it for sometime, but a DSLR really brings it to another level.. So so so amzing!

I wonder if my fruit nutrient post was useful to dieters out there. Anyone adding more fruits to their diets recently? Because, I am!

Nutrition List of Fruits in Singapore

Sorry I’ve been away for a quite a while, life got pretty busy (and I been pretty lazy in blogging)! I am pretty on the ball with instagram (@sabgetsfit) though, so do follow me there to see my diet, fitness progress, and also to get some quick recipes.

So, anyhow, I’ve recently compiled a list of fruits found in Singapore and their nutritional information (not including the micronutrients and phyto-nutrients yet, I’m sorry!). My main motivation for coming up with this list was that when I first began dieting, I began to forgo a lot of foods because I just found it plain difficult to include in my diet and one of these categories were fruits. But that was a huge mistake! Fruits, like any whole food, are more than just its calories, or carbs… It contains tons of micronutrients (vitamins and minerals) and phytonutrients (antioxidents) which are important for firstly, a long healthy life, and secondly a glowing and beautiful body. Just being striated (or skinny, if you lean towards that…) just doesn’t cut it. Can you imagine a VS angel who doesn’t have beautiful glowing skin, or luscious beautiful locks? Vitamins and minerals give you that! I believe that in any diet in the long-run… it would be really good to include fresh fruits into the diet whenever possible. So, I created an entire list of fruits and their nutritional information so you won’t avoid them just because you don’t know it’s profile!

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[Recipe] Mince Chicken Shakshuka (High Protein, Low Carb, Low Fat)

Shakshuka is a dish that I instantly fell in love when I ate it at this quaint middle-eastern cafe near my school while I was studying in Perth. It was a red tomato goodness with eggs cracked over it, served with slices of bread. I was instantly in love with it because firstly, I adore any recipes with cooked mushy tomatoes, and secondly, I loooove bread. And I love using the bread to scoop up the yummy sauce like I do with curry all the time. My version of the Shakshuka is pretty blasphemous but I desperately wanted to make it my one-dish meal with protein, hence the minced meat. On the bright side, this dish completely fits my macros and it is very healthy! One serving is only 130kCal and has 16g protein!

Well, ever since I started gyming, I decided to ‘healthify’ my favourite foods to make it easier to curb my cravings. The recipes has to be cooked with whole foods and less oil. The recipe scores scores really high with me if the leftovers store well so that it can save me time on my other meals. And scores even higher when it’s versatile enough to eat in many different ways. So this recipe ranks up there for me. I cooked some and left a container of it in the fridge and my family members have been scooping it out to eat with bread, or atop rice.

BTW, I also saw Shakshuka recipes in Gordan Ramsay’s Ultimate Cookery Course (he calls it North African Eggs there, but I know better :P) and in the Weight Watcher’s savory cookbook. They approve of it? Score!

I am on a low-carb, low fat diet for the next 2 weeks, so I had mine with a nice salad bowl. :) Otherwise, I usually have it with 2 slices of toast.

Minced Chicken Shakshuka 

Shakshuka

Ingredients: 

  • 300g mince chicken
  • 2 whole tomatoes (400g)
  • 1 large onion
  • 3 tbsp chopped garlic
  • 1/2 tsp cummin powder
  • 1/2 tsp cinnamon ground
  • 1/2 tsp chilli flakes
  • 1/2 tsp salt
  • 1 tbsp tomato paste
  • 1/2 tsp ground black pepper
  • eggs
  • coriander (for garnishing)

shakshuka ingredients

shakshuka cooking 1

1) Heat 1 tsp of canola oil in the pan, then stir in diced onion, garlic, cumin powder, cinnamon powder.

TIP: It is possible to sweat onions without oil! I am on a low-fat diet this week, so I skipped the oil. I just heated up the pan and added the ingredients. I just had some water nearby just in case anything burns (nothing happened really).

shakshuka cooking 2

shakshuka cooking 3

2) Stir in minced chicken, salt and chilli flakes, and tomato paste. Mix well until chicken looks cooked.

TIP: Not REALLY a tip, but if you’re not finicky about fats or sodium, then go ahead and use the original recipe, which calls for sausages instead.

shakshuka cooking 4

shakshuka cooking 5

3) Stir in chopped tomatoes and cook until the tomatoes collapse. It’s almost ready to serve!

shakshuka cooking 6

Serving options: If serving the entire pan, then just create a few wells in the mixture. Break eggs into each well. Cook until egg white sets. Then serve garnished with coriander leaves. 

If only serving for one, then portion out how much you need into a microwaveable platter. I used a quarter of the recipe in photo above. Create a slight well in the center and then crack an egg in. Microwave on high (1000W) for about 2 minutes or until egg white sets. Enjoy!

shakshuka cooking 7

I stored the rest of the recipe in my fridge and it should be good for up to 3 days, if you or your family does not attack it first. :D I make this every single week! If you do try this recipe, you must let me know how you like it!

Nutritional Information: 

Entire recipe contains 510kCal, 64.2g protein, 14.1g carbs, 18.9g fat.

1 serving (if it is split into 4 portions) contains 127.5kCal, 16g protein, 3.5g carbs, 4.7g fat.

Week 2 Day 1 & How I keep track of my progress

Back and biceps workout today based on the workout plan I did last week (see here). I felt slightly stronger during my workouts and this made me feel like I’m slowly regaining my strength, and it feels really good. Although from past experience, I know that my back is my weakest point mostly because I have no idea where it is, so I fail to engage it properly, and any progress I make, I attribute to the strength of my arms. Anyway, I hope that this time round I will be able to surpass my previous progress and be able to do at least 2 unassisted pull-ups!!! Bicep workout was a breeze this week and I think that I will be able to up the weight next week! YAY!

Also, I  decided to keep track of my personal statistics to keep track of my progress in my journey. Doing so will allow me to make make adjustments if I am not seeing the changes I want. I am doing this by using a measuring tape, and a weighing scale that measures body fat as well.

girlygetsfit bodybuilding measuring tape

The measuring tape I use is from bodybuilding.com. Its really handy for measuring bodies because of two characteristics. It has plastic bit tail that goes onto the slot in the measuring tape, so you can let it loop around any body part without having to hold it together. Also, the tape stops at every 1.5 inch released from the measuring tape, and would only reel back when you press the star button. So when I want to measure a body part, let’s say my bicep. I just pull the measuring tape out loosely and slot it into the end. Then I put my arm through the loop I created and then I press the star to tighten the loop. I can either read the measurement like this or I release the plastic bit (without pulling more tape out). Nutrition park in Singapore was also giving out this measuring tape with every purchase last year. I have so many of it but I like to use the bodybuilding.com because it’s bigger so it has a better grip.

girlygetsfit omron bodyfat weighing machine

The weighing machine I use is quite fancy-pants and I use it at my aunt’s house. It is the Omron Karada Scan HBF-375 Body Fat Analyzer.  It functions as a normal weighing machine, but it can also measure your body fat if you input some personal statistics in such as your age, height and gender. After that, it is really quite easy to use. I just step on it, and pull out the handlebars (on the top of the weighing machine) and hold it while it analyses my body fat. After that, I just have to click the ‘Display Set’ button in order to scroll through my weight, my body fat percentage, BMI, my resting metabolism etc. If you click the ‘area check’ button, it shows the subcutaneous fat and skeletal muscles in various parts of your body (e.g. trunk, arms, legs). I used it on and off last year, and I’m proud to say that my body fat, body age and visceral fat has dropped ever since I began working out. This machine uses bio-impedance analysis in order to measure the body fat which may not be the most accurate way, but it should display fairly consistent results. So any drop in body fat percentage should be more or less trustworthy! I will start measuring myself weekly!

I currently am at 21.9% of fat, which looks quite different on a chart I found online.

body-fat-percentage-women(Img src)

That body must be at 20% body fat, not 22% (where I am at). I say that because I have all sort of muffin top going on and it’s fun to flick at my fluffy bits now because it wobbles so much! My aim is to get myself down to at least 15% body fat. Gambatte!

 

My diet for the past few days

Here are the foods I have eaten in the past few days. It’s not a very comprehensive list since I’m not documenting every single thing I eat. Sometimes I just forget! Nonetheless, this list already looks quite crazy, but hey I manage to lose body fat on this diet late last year. Nuts, I know. I will try to update more often, so that my food list does not look so crazy each time I post.

girlygetsfit chicken meatloafThursday Breakfast: Breakfast ‘Burger’ made of reheated Minced Pork/Chicken Mini Meatloaf sliced up and placed between a multigrain bun with onion dip as a spread. Lots of salad too :D The meatball is surprisingly moist and delicious even though it’s 3 days since I put in the fridge. Definitely worth re-making.

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