Friday, October 31, 2008

My BMI is finally NORMAL!

As I've promised from my earlier post (end August, just before the Fasting month), so here's my latest BMI results!

From being at BMI of 40++ (off the doctor charts - see my earlier post), 

this is what I had said:
***my goals are to be within the normal BMI (18.5-24.9), I'm close to it, but not yet. When I started, I used to be at BMI rating of 40++ (when the Doctor tries to calculate my BMI, she turns her little 'BMI wheel' (just like when the doctor checks for women ovulation cycle), and mine is off the wheels totally. The doctor tried to act cool, and just assumed 40++. I was totally devastated!).

Today, my BMI is at 24.6 (about 1 plus year later).. 

I am on top of the world!!! (click on the link, I just had to have that song played!)

If I can do it, you can do too!!!

here's the BMI result!

Here's my updated weight lost chart, from ever since I started.

yes, it has been extremely slow since I past the 80kg mark, and took me almost 5 months to shed an extra 10kg.. tough, sloww.. but most importantly.. there's progress. 

Actually, I'm not worried at all.. because I know, my exercise routine has increased tremendously for the past months.. now my interval training burst at 9+kmph on average (sometimes it burst up to 10+kmph). I'm able to bench press at 30kg with 8-12reps! and just recently, able to do chin-ups for 5 reps for 3 sets!! 

So, who said that we can't gain muscles while losing the fat?

I'm way overdue for my medical check-up with the wellness doctor - made an appointment, and shall update you all the progress I've made thus far.

btw, I've never ever ever ever thought a normal weight BMI is something I could ever achieved..ever. But I did!!!! whooaaa... that's an accomplishment. I should treat myself with some nice choc almond fudge ice-cream or deep dish double cheese pizza or warm mud pie chocolate cake or even a nice daun pisang nasi lemak??!!!

should I?

I think you know the answer.

have a great weekend.

Sher Khan.

Monday, October 27, 2008

Sher's own 100% whole wheat bread recipe!

Finally, a 100% whole wheat  bread that I can proud of!

As some of you already know, I'm on a quest to a healthy, tasty, whole grain bread for a while now, baking my own whole wheat bread (i mean 100% whole wheat, no white flour watsoever). 

Have read a lot of recipe & how-to on the net, and have put into practice a couple of tries. 
Today, I’m able to make it the best so far (on the taste & softness especially – the look?, I’ll improve later). I’ve improvise here and there to my own liking based on  the original recipe that can be found here  (another good one, and another). You can also see a lot of videos on youtube.

This is how myfinal bread looks like, still to cool it off on the wire rack, but as you can see, everyone can’t wait.. (already eaten some slices.. ;)

Actually it’s a bit too brown to my liking, next shall try it at slightly lower temp, per below steps.

Well, since I’ve improvised from the original recipe, and you can’t find the below recipe anywhere, so I called it..

Sher’s Whole Wheat, Rye, Honey & Flaxseed Bread ;)

What you’ll need

1. 3 cups of whole wheat flour (from Bake With Yen - special whole wheat flour. On that note, I've even grinded my own from the wheat grain, but it turns out the final flour is not as fine as when i bought it from the store, bread turns hard!) - i guess i need to get a good grinder machine.

2. 1 cup of rye flour (from jusco/giant - organic rye flour by Radiant)

3. 1/2 cup of vital wheat gluten (also from Bake With Yen – was looking all over, finally found it here! It's important to develop that extra gluten (wheat protein) to bind the wheat together and to make the bread softer, and not a doorstop hard!)

4. 1 teaspoon of sea salt (actually I put just about less than 1 teaspoon – don’t want to add to much salt into my diet)

5. 1 packet (11g) instant dry yeast (Saf-instant brand)

6.  1 1/2 teaspoon honey – any brand would do (I've found if I were to put lesser .. the bread overall, doesn’t taste as good) - infact a bit sour without it (the sour came from the wholewheat flour)

7. 2  cup filtered warm water – not to hot! Will kill the yeast.

8. 3 teaspoon of organic flaxseed (add more if you’re ok with the taste)

9. less than 1 teaspoon of extra virgin olive oil



1. mix the dry ingredients together (1,2,3,4,5), stir them well in the mixing bowl.

2. add the 6, and gradually add the 7.. 1 cup at the time (warm water) - depending on the type of flour, you may need slightly more water.

3. start to mix all up nicely - easier to use your hand, and adding more water as you squeeze them in between your fingers.

4. once the dough starts to form like an elastic ball, start kneading, pull and push for about 10-20 mins (depending on how well you knead)

5. make sure the dough is not too dry, must be just nice to make a smooth ball, pls not too wet either (you can only judge this when you do more - too many variable effect this - water, weather, type of flour, yeast, gluten, the surface you mix/knead)

6. when you ready, drop the 9 into your palm, and smear the bowl that you want to leave the dough to rise (just enough to moisten the surface) – cover it up with a clean dry kitchen towel. Before you cover it, just turn over the ball of dough to ensure it is well covered with the smeared oil – need it to be slightly moist – you don’t want the dough to dry up.

7. leave it to rise for about an hour to 2 hours (depending on the weather), until it doubles up in its size. After about an hour, poke your finger in it, and see if the hole you make stays as it is - then it’s ready,  else, leave it to rise.

8. Once it has double its size, punched it down, and start kneading again, knead it until the dough is just nice (not to dry or wet, not too sticky). if it is, you may need to add some water or even flour as required. Not to forget, this is the time you put the 8 into it, and start kneading until you feel just right (I just don’t know how else to describe – you’ll just know ;) – well after many try.. you know when you know.. hah!

9. Then, get your loaf tin ready, again use the 9 to smear the tin slightly, all over, then with your still oiled finger, take the dough, use both of your hand to make it a smooth tight ball.. you need to ensure the top of the ball is well stretch, it’ll rise nice and high.

10. place it in the tin, cover it with a kitchen towel, and let it rise again - now for about an hour.. should rise again about 2inch up from the loaf tin.

11. When it has risen, get ready with the oven. at 200 degrees, heat it up, bottom burner only.

12. sprinkle the top of the dough with some flour or oat before putting it in the hot oven - time it for about 30min (max).

13. for the last 5-6 minutes, turn both side of the burner on (top & bottom) - to get that slightly brown top.

14. when time's up, immediately take the loaf out of the tin, and cool it down on a wire-rack (do not leave it cool in the tin!!) – or else you’ll get a soggy loaf! You’ll know it’s nicely baked if you hear a hollow sound when you tap the underside of your loaf.

15. best to leave it to cool for about 2 hours - but i bet ya - you'll want to cut it immediately to have a taste - the aroma is too good!

More readings for you:

Why you should take whole grain bread - (and you’ll understand why I bake my own)

Health Benefits of Flaxseed -

Also, don't miss Top Nutrition Trends in 2008


Sher Khan.

Saturday, October 4, 2008

Celebration = Food !

Now comes the Eid 2008, as other celebration in Malaysia (or elsewhere), it's normally associated with food.. a LOT of fooooooooodddd. Eid celebration also encourage us to visit our relatives and friends, again.. we are facing with more fooooddd at every turns.

One would definitely has problem with over-eating, and.... I'm not spared nonetheless! ;p

So, how do I behave?

To my surprise, I've been behaving quite well this year!.. so far.
If you've followed by story, last year Eid, I had about 8 pieces of the raya cookies. This year.. 0 , yes ZERO cookies!!!!!! yup.. not even any homemade! even better, for the 1st time in my Eid life, I didn't even touch my family traditional meal during the morning of Eid and Open Houses... the favorite Nasi Dagang! (if i can abstain from that.. hmm.. forget about rendang or lemang or any other delicacies).

Most of you has been saying - "Sher.. you need to live life much more.. life is about satisfaction.. enjoyment, indulgences..yadda yadda yadda....". Yes I agree totally with you. I am enjoying life, and with the stuff I eat. Contrary to popular belief, I've never starve myself. If you're with me during any meals, you shall see that I do eat a full plate of stuff!

People are asking how do I maintain so much discipline to always eat healthily and almost rarely ever cheat.

Wikipedia defines willpower as the ability to exert one's will over one's actions. It manifests as inner firmness, decisiveness, determination, resolution and persistence.

But is it about willpower or disciplines?

When I think about it... it's not so much of a discipline or willpower per say. It's something inside my head really. I don't see myself 'on a diet', but rather leading a new healthy lifestyle. I've this thing buzzing in my head that made me think that eating sugary, deep fried, processed, sodas are just evil and shall do harm to my body.. and it's no longer appealing at all to me.

Infact, it goes a step beyond... those food appears disgusting to me and I've no desire to eat them at all.

The more I read about our food and it's nutritional value, the more I appreciate the food that is good for us, and despise and hate the ones that is not (and able to cause harm to our bodies). The knowledge I've discovered and understood (about food and how it interact within our bodies) changes the way I see and think about food.
(read more on the topic of nutrigenomics - the science behind on how food talks to our genes)

These days, my dislike of junk food becomes a bit paranoia.. the smells of KFC/McD sometimes can make me sick, and the smells of fresh fruits makes me feels energized!

In my personal opinion, what goes in my head is no longer about discipline or willpower, but it's about the mindset that I've developed within these past year... I no longer crave for those junk foods (yes.. that includes fast foods, processed foods - donuts, pastries, cake, cookies, sausages, hotdog, burgers, canned foods, sweet desserts, etc)

I just crave and focus on natural whole real food diet.

Am I kidding? no, I'm serious.

Sher Khan.

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