Nuts, Beans/Legumes, and Seeds

For the past months (at least 6-10 months back), I've been taking more nuts, beans/legumes, and seeds in my diet than ever before. The more I read about food and it's nutritional values overall, the more I value what nuts, beans/legumes, and seeds benefits to our body.

When I said nuts - they're are almonds, cashews, peanuts, walnuts, pecans, pistachios, etc. Seeds - sesame seeds, pumpkin seeds, flax seed, sunflower seeds, melon seeds etc. Legumes - lentil, dried beans, soy beans, chick/garbanzo beans, black-eyed beans, red beans, peas, green peas,or even quinoa etc.

Do a search on google for the health benefits of these wonder foods and you shall agree with me.

Initially, when I tried to find these stuff, I'm having difficulties in finding the ones I need - RAW - the ones you normally found in the supermarket are either roasted with some vegetable oil, or salted, or honey-roasted, or heavily covered/coated with something. If you've been following my diet here, you know that's a major no-no for me. I just need the stuff raw to get the full benefits of it.

After much searching, the only place that I can find them it is in my local bakery store. It's as raw as it gets, even better, I can get some with their shells, or some without, or some already crushed, sliced, powdered/ground, etc.. many choices. (well, I can also find it in some health food store, aka organic stores - but they're just a bit tooooo expensive,. But i do take them sometimes if I've that extra cash).

Stuff like chickpeas/garbanzo beans - I soaked them overnight, and just bring them to boil the next morning - with just water. Eat them as my snack, or mix into my salads, or make myself a nice homemade hummus! - love them so much!

Generally, these stuff I often eat them with my oatmeal, or sprinkle them on my salads/veggie dishes. Recently, I've found if I've dry-roasted them slightly, it taste so much better (sesame seeds, sunflower seeds, pumpkin seeds, or even almonds and cashews).

BTW, do you know that sesame seeds has the highest amount of Plant Sterols/Stanols?? it's the plant cholesterol, very similar to the cholesterol found in animals. Just that plant sterol reduces your LDL (bad) cholesterol if you consumed enough of it. These days - especially in the Americas, you'll see a lot of food that is sterol/stanols-fortified food - due to it's effectiveness, and that's the latest marketing technique for people to buy more if their food. Why not taking it in it's natural form?, and worst, those cholesterol lowering drugs such as lipitor and statin..  

so why wait, go and eat more of this stuff - naturally.

be healthy.. 

Sher Khan.

Treating/Indulging yourselves?..

hey ya all,

Spent some time reading some blogs, and stumble upon my trainer, Craig, commented on what he treats himself during the holidays.. 

I'm surprised even a hardcore trainer indulge himself!!! (we are all humans :)

see here.. some excerpt of his post.. 

------------

...... Later in the afternoon, I had a piece of peanut brittle. The last piece left over from Christmas. My friend Tom Venuto, was asking me to share the "treats" I had over Christmas.

To be honest, I had quite a few. But I ate them in small bits. No "going overboard gluttony" for me. Here's the run-down.

On most days, I had 4-5 pieces of chocolate covered peanut brittle. That stuff should be outlawed. On Christmas day, I had two pieces of an ice cream dessert. And some chocolate treats.

I also got a small pack of chocolate covered nuts and ate those before New Years.

Finally, one night we watched "The Dark Knight", and I had a Coke and some pringles.

So there you go. Quite a few holiday treats. But I swear I didn't gain an ounce of fat. Thanks to the Turbulence Training Lifestyle. Allows you to be quite flexible with nutrition and workouts.

Overall, a great holiday season!

Happy New Year,

Craig Ballantyne, CSCS, MS 

-------------------------

But then again, look at his gruesome training regime earlier.. i guess he deserved the treats!)

My version of indulging/treating myself is slightly different now.. I'd take an extra serving of the piece of chicken, an extra handful of unsalted almond/cashews, or more fruits and than should for that particular seating... I just don't see ice-creams or sinful sweet and savory dessert is something I should be taking (close to 2 years nowww!!).. yet.. I still have a goal to achieve.. remember?!  ( my post earlier on this topic " Stay Good 90% of the Time" and "Celebration = Food"). 

 I guess, if (..or when) my body is like Craig, then I can start having that ice-cream or coke or that pringles... once a while. ;) ... right Craig? 

Sher Khan.

Top 60 Things Learned in 2008..

this is not from me, it's from Vince,

Got this email from him, and i love it so much that I want to share with all of my readers!

I agree most of what he said.. even on Dark Knight movie, etc.

--------------------------

Hi Sher,

Head on over to my blog to read the 60 Things I Learned In 2008. It touches on all areas of my life, even personal.  I think you'll find it very entertaining and very inspiring...

If for some reason you can't open my blog... here are the top 60 things I learned in 2008:

1. 90% of getting a six pack is diet, diet, diet.  I have experimented with dozens of different programs and in the end, the only time I see my body drastically change is when my diet is perfect for 8-16 weeks straight.
SHER: yup, I agree!

2. The first 10-30 days of creating a new habit is the hardest and offers the greatest resistance.  Aim to change only ONE habit each month - anything more is too much. Prioritize the new habit as the first thing each morning which is when you have the greatest will power.

3. Entourage continues to be the most entertaining T.V. show ever. I have overdosed on this show for hours at a time and don’t regret one single episode.  UFC is a close 2nd.
SHER: err.. not sure about this one.. never seen Entourage..

4. People are looking for the program that says they can lose weight while eating Krispy Kreme Donughnuts. This is a reflection of our society’s lust for instant gratification that I predict will get worse and worse.
SHER: so true.

5. Answering your tech-toys first thing in the morning is the best way to let other people control your day. Don’t open your Inbox, reply to text messages or reply to voice mail until you have done 2-hours of productive work each morning.
SHER: ok ok, i admit of this.. trying to do my things first thing in the morning.

6. Figure out what truly motivates you. What is your irrational obsession or what is your worst nightmare?  Understand what motivates you and focus on it.

7. Learn by ‘doing’ - not by talking about it. I am sick and tired of people who post on forums and ask, “What do you think of this diet or workout etc.?” How the heck do I know? Go try it for yourself and come to your own conclusions.
SHER: i love this one Vince!

8. The best way to stay consistent is to schedule exact times for all your workouts, at least one week in advance.

9. Set “behavior goals” instead of “outcome goals.” Instead of saying, “I am going to gain 20 pounds of muscle,” say, “I am going to eat 4 eggs, 2 slices of toast with peanut butter and a veggie shake within 20 minutes of waking up each morning.” Focus on specific behavior change to enforce new habits that will lead to your outcome goal.
SHER: another excellent lesson!!!!!!

10. Bring a written plan on paper to the gym with you.  Don’t “wing it” or “make it up as you go.”  Knowing exactly what you are going to do before you arrive will motivate you to complete the entire workout and see progress.

11. In relationships, focus on becoming on the right person instead of finding the right person.  The more time you spend on trying to find “the one” is less time you can spend on yourself growing.  Focusing on growing will attract the person of your dreams.

12. Take the exact workout you are doing now and do the same number of reps, sets and exercises and do it less time and your muscles will grow.

13. When it comes to getting a six-pack, I mean single digit body fat, be prepared to train at least 1.5 hours a day for 6-7 days a week.  If you’re diet is absolutely perfect you might be able to do 1 hour a day for but be prepared for 6-7 days a week.  There are no short cuts.  Fat is stored body fat that needs to be burned off.
SHER: oouucch!

14. Free weights still trump machines.  Use free weights and barbells as much as possible.

15. There is zero relationship between your educational knowledge and your yearly income.

16. Your body hates change but responds extremely well to it.
SHER: so true!.. it hurts, but it grows!

17. ART (active-release-therapy) and aggressive massage continues to work wonders and be my number source of therapy.  Find a reputable A.R.T. therapist if you are on the injured list.
SHER: hmm.. something new here to me.. does a SPA trip count?

18. Cold water showers are absolutely necessary if you plan on training 1.5-2 hours a day.
SHER: tried this - followed your advice earlier.. well.. i normally take cold showers anyway..

19. Sky diving is the biggest adrenaline rush of all time and everyone should do it I once before they die. If you shit your pants when your feet leave the plane, that’s normal.
SHER: never had the chance.. back then i'm afraid the chute won't take my weight.. now, i can't use that excuse..!

20. The best way to pursue a relationship is to become friends first, I mean become best friends first and then consider dating. Dating to find a best friend has a low success rate and results in a lot of pain.
SHER: duh!.. vince, you're learning.

21. You can gain muscle training each muscle group with Jon Benson’s 7 Minute Muscle workout. The coolest and most challenging workout I’ve ever tried this past year.
SHER: will try soon.

22. The best time to train if you wish to lose belly fat is within 30-minutes of waking up on a empty stomach.  I relied on at least 45-60 minutes of low intensity cardio 5-7x a week at the greatest incline while reading personal development books or listening to business audios.  Post workout, I prefer interval cardio.
SHER: hate morning cardio. prefer something later in the evening. my focus has always been interval.

23. Bicep curls do not produce bigger biceps. Focusing on increasing your body’s overall size is what makes your biceps bigger.  You must add at least 10 pounds of over all weight to gain at least 1 inch on your arms.
SHER: i do lots of chin-up these days.. that counts?

24. If you’re lower back pain is not going away and you are not stretching at least 30-60 minutes a day - take a hint.  Focus on stretching your hip flexors, hamstrings, calves, gluts and quads every day.

25. Inconsistency will ruin any solid training program.

SHER: so true!

26. The Dark Knight was the best movie of the year.  I can no longer go to the movies because nothing compares.  This is how all movies should be made in the future.
SHER: YUP!

27. My best workouts came after having a shot of espresso or cup of black coffee 30-60 minutes before my workouts.
SHER: mine.. after my rest day. If I were to do a daily routines, i can't complete much sets.. it hurts. but if I rest 1 day, and do complete exercise, I achieve more!

28. Sleep is far more important than you think it is.  I wish I could live by the motto, “I’ll sleep when I dead,” but I think I’ll end up dead sooner if I follow that motto.

SHER: something I've not done seriously. perhaps this could be my goal this year!

29. You are what you eat.  Eat garbage and you’ll look like garbage.
SHER: I seriously understand it.

30. Your word is your bond. That’s all you have in life.  If you say you’re going to do something, do it.  If you don’t do it, don’t say sorry to me.  Say sorry to yourself because you let yourself down, not me.

31. People will pay more money to make exercise easier and easier. Just take a look at late night infomercials and the popularity of group exercise, dance classes and more pills, powders and liquids…

32. If you get to the point in your workout where you are not sure if you will be able to finish, that’s good!  You are out of your comfort zone and that is when growth happens.  That goes for each area of your life.

33. Cheating yourself on good form will eventually catch up to you.

34. It’s possible to train for an entire year and look the exact same! The majority of these people will look the exact same next year too.

35. “Speed of Implementation” has been my secret to tripling my business this past year.  This is the amount of time it takes between learning something new and implementing it.

SHER: agree.. but need to get the team working together to achieve the aspiration  is the most difficult.

36. Skinny guys can’t rely on “hunger” to determine when to eat. Building muscle requires a disciplined nutrition schedule.

37. Only take training advice from those who have trained themselves at a high level or make their living training others at a high level.  That goes for relational, financial and spiritual advice too.  Don’t take advice from anyone who does not have something you want.

SHER: :)

38. A good training partner can compare with the results from a steroid cycle.  A bad training partner can be worst than following a Flex, MuscleMag, or Muscle and Fitness drug program.
SHER: i learnt this advice from you a year ago!

39. Learning equals behavior change. If you learned a new insight than you are level 0 learning. Level 1 learning occurs when your behavior changes. Level 2 learning occurs when you transform from the behavior. If your behavior is not changing, you are not truly learning.

SHER: excellent vince. I like this.

40. You’ll meet a special girl (or guy) when you least expect it. Stop looking.

41. Over 70% of the supplements on the market have less than 30% absorption rate. This means you are only absorbing about 30% of what is in the bottle. Supplements are about making money. They put just enough in the product for you to feel a slight difference so you buy them again.

42. Until they start selling free weights, full body workouts and interval training on T.V. don’t buy anything that you see on T.V.

43. Pay yourself first and live below your means.  Don't pay your bills until you set aside your monthly saving.  Don't let bills bully you around in life.  If your goal is to save $1,000 each month and your paycheck is $1500 then set aside the $1000, pay your bills next and then spend what you have left over.  If you have nothing left over, it looks like you're staying in this weekend. That's called living below your means.

44. Stretch as least half as much as you lift. If you are lifting weights for at least 4 hours a week than you better be stretching at least 2 hours a week. If not, your body is screaming for an injury.

45. Active Release Therapy (A.R.T.) therapy has been proven, to me personally, the most effective form of therapy available. Find a reputable A.R.T. therapist if you are on the injured list.

46. Setting a deadline to compete in the World Fitness Model Championships on June 13 and then the Mr. Chin Bikini Show two weeks later was the only decision that truly motivated me to get the best body of my life.

47. Reading at least one new book each month continues to sharpen my mind and help me be a leader amongst your circle of influence.

48. Being muscular won’t help you with the ladies if you have no social skills and are in love with yourself.  Once a girl knows that you know you’re hot, you’re treading water with the sharks!  But it’s better to be muscular with no social skills than a lazy ass with no social skills with the ladies.

49. It’s pointless to ask for nutrition advice on how to lose your belly fat if you’re not keeping a food journal.  If you don’t have any food logs to show me, don’t waste my time.

50. It’s hard to not compare yourself to others but don’t.  Compare your physique to your own progress and no body else’s.

51. People judge you by the friends you choose and hang out with.

52. Results don’t happen over night. To transform your body, be prepared for yeas of trial and error and keeping what works and dropping what does not work. Enjoy the journey. There are no short cuts in life.

53. Life was not designed to be easy so stop being surprised when things don’t go your way.  When things are going well, that’s when you should be surprised.  That outlook will help you deal with hard times with a whole new perspective.

54. The best way to keep a workout honest is by using a stop watch to measure your rest periods. Honest progress comes when your weights and reps go up while your rest period stayed the same.

55. Loving your body more than you love your family and friends will lead to regret. Never put things that “go back in the box” i.e. material things, before people.  When you get to your death bed, you won’t say, “Man I wished I spent one more hour in the gym,” but you will say, “I wish I spent one more hour with my Mom.”

56. Having a T.V. is not necessary.  If the news is that important, you’ll hear about it. If you don’t plan on doing something about the bad news on T.V., what’s the point of knowing about it?

57. Don’t shut moral and spiritual people out of your life.

58. I love working out.  I love pushing my body. I love entering the “hurt box.”  I hope to do it forever. I just love it. I love training with people like me.

59. Organic food is friggin expensive but worth it. I sleep better, recovery faster and seem to be able to eat less and still make gains.

60. You’ll get the exact same thing in 2009 as you did in 2008 if you do the same thing.

Hope you enjoyed that and congratulations for making in through another year.  You should be proud of yourself.  I hope you achieved everything you planned on doing at the beginning of last year.   Here's to another year!


Happy New Year!
Vince DelMonte

--------------------------------------

so, what have you learned? Happy 2009!

Sher Khan.

My Before After - Dec2008

Been getting some queries from friends and fellow colleagues... and some stranger over this blog..asking wassup with me.. not much update recently etc..  some concerns like.. are you still on your journey? are you done? write some more. Some said, they need to see me going as their motivation.

I've got some serious follower to my experiences, and some occasional follower (some of them really has really make some good progress!!).. I'm getting more hits than ever! some friends said, Sher, you better make money with what you're having here. Or write a book to share the experiences, and get more money..

Well, my intention is just to share my experiences, and get people access to information that I've at a point don't have a clue on what and how to do.. I feel good knowing people can benefit from this information. I'm just doing my bit to humanity!.. 

(perhaps, just perhaps one day, i'll write something more structured, probably not a book, but some more blog! ;)

Anyway, yes, thanks for asking, I've been busy, and still going strong with this new lifestyle of mine. It has been almost 2 years now!... time really flies..!

Here's my latest before and after pic.

click on the image for a bigger version

My wife took a candid shot of me while working on my threadmill lastnite, and I thought it's a good time to share with you all my latest pic... been a while right?.

There you go! as you can see, I still got some flab that needs to be eliminated. My family and friends said, that's enough Sher.. you're getting too skinny already.. but like I've always told them, not yet... not until my six-pack surfaces!

Right now, I can only see some shadows of the 4-packs on my tummy, to get to the last 2-packs - it's the most hardest. I'll show you my tummy when I'm able to get the shadows of all six! ;)

Anyway, happy new year to you all!

May the new year brings you a new resolution - remember, aim to lead a healthier you!

Sher Khan.

Some previous post that might be of interest to you, with regards on how I do my nutritions:

Celebration = Food !

Now I know your secret.. you don't eat rice..!
To Loose Weight, You Don't Have To Starve..!
Stay Good at 90% of the Time
What do you drink?
What Kind of Diet are You On?
What's Your Typical Breakfast?
What's my typical lunch/dinner?
Counting Calories..
What's Natural Real Whole Food?

Results Don't Lie

• Supplements...
• You are what you eat!
• How do I eat during the Fasting Month
  
• To Loose Weight, You Don't Have To Starve..!
  
• Can I eat this.. that.. this?
  
• Nuts, Beans/Legumes, and Seeds
  
• 
  

Selected as a Success Story Winner

hey all,

Did I tell you I've been selected as Winner of a success story by a training program run by a world famous fitness guru Craig Ballantyne?

well, I did! (back in Nov 08, sorry forgot to post it here).

As I've shared with you in this blog, I've followed a few exercise programs, and Craig's is one of the first program I've used, and later bumped into Mike and Vince. These 3 coaches has been my references, and all of them has given me the insights into putting in the best methods in my exercises routines.

But I must say, Craig's is still my all-time fav! check his site, and his youtube's!

here's Craig's post on his blog mentioning about me!

Sher Khan.

Results Don't Lie

I know, I know, it's been a while, my last post was on 11-Nov.. that's the longest silent ever - a month without a single post!. I've been dead busy at work... and also going on various short holidays... it's Year End!!

But then, being busy it's a perfect time to give some excuses of not eating right or skipping exercises.. we're busy!.. no time! right?

Wrong.

Anyway, I'm here not to say what's right or wrong. Sometimes, I don't know if I'm right.. or wrong myself?! They said.. the facts/numbers don't lie, and I use that as a gauge to whatever I'm doing.. the best feedback to yourself is the RESULTS you're getting. 

some example

1. Does the scale shows you're going up or down? 

2. the mirror test shows your belly shrinking or growing? 

3. Does the pants you are wearing this morning either much tighter or looser?

4. The last push-ups you did reached 20, today.. 25?

5. What about chin-ups? how many reps can you do today?

6. On nutrition - did you drink sugary stuff yesterday? how many plain water did you drink yesterday? when was your last can of coke/pepsi/soda?

7. what about fast-food aka junk/high-calories food? when was your last time having it? ie. french fries, donuts, potato chips..

8. Your blood pressure, sugar level, cholesterol level, etc? what's the numbers tell you?

You get the idea.

I used to records my daily log of what I eats and exercises... jot everything down in my phone.  Having it noted somewhere, allows me to review my progress, and improve it along the way.

Yes, I do sometimes slipped up, or indulged - we need to enjoy life! - as long as I'm good 90% of the times, I should be ok. (see my post on that earlier - Stay Good at 90% of the Time or another one Celebration = Food !) .

So, what's your own results telling you?

let's strive to be a healthier you!

Sher Khan.

Rejuvenated!

I just had my medical check-up done few days back, and frankly I was a bit worried for this check-up. Worried because the last check-up I did was about 6 months ago (the longest period in between the checks since I started this journey), and I don't know what would my results be. I know I've been good, but yeah.. occasionally, I did slip up.. missed my exercises and gobble-up more than I should... worst, I just came back from a 4 days company retreat (means lotsa hotel buffet spread!.. how could one resist!).

Anyway, gotten the results, met the wellness doctor, let's just say, I'm overwhelmed!!

The doc actually said, 'Sher, you're now free from any health risk, you've rejuvenated yourself!'

I seek further clarification, wanting to know what she actually meant. She said, just look at your vital signs. The records tells the histories, about 1+ years ago, you're pretty much considered as a 'high-risk' or 'borderline' in terms of the medical risk of getting myriads of diseases especially related to diabetes and hearts diseases (stroke, hypertension, heart attack!). Today, your vital signs tells me that you're very well within the desired range, and I can safely say, you're at a perfect health!

Last Feb 2007, I've set myself to seek a healthier life, and I guess I did it!

I've achieved my goal!

Now, let's take a look at the results:

click the image for a bigger view

My Blood Sugar level was originally at 5.8, and now hovering around 4.9-5.1

My Total Cholesterol was originally at 5.45mmol/L, now at 3.4

My Triglycerides was originally at .39mmol/L, now at .28

My HDL was originally at 1.13mmol/L, now at a whopping 2.09!!!

My LDL was originally at 2.8mmol/L, now down to 1.2!!!

My uric acid level was originally at 487, now at 375!!

My Blood Pressure was originally at 122/84, now at 103/56.

My BMI was originally at 45.7, now at 24.5.

Like I said over and over again, losing weight is just the side effect of trying to be healthy. Focus on leading a healthy life (eat right, drink right, plus do regular exercise). Check the rest of this blog, I've pretty much documented my journey to share with all of you out there. If you've questions, feel free to drop me a line. Good luck!

So, what's next? lots of people has been asking.

let's do it in the next post ;)

be healthy!

Sher Khan.

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.

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

 

Steps:

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 - http://www.healthcastle.com/brownbread-wholegrain.shtml (and you’ll understand why I bake my own)

Health Benefits of Flaxseed - http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81

Also, don't miss Top Nutrition Trends in 2008

enjoy!

Sher Khan.

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.

my other posts here:

Supplements...

You are what you eat!

My exercise routine during Fasting month

How do I eat during the Fasting Month

Now I know your secret.. you don't eat rice..!

To Loose Weight, You Don't Have To Starve..!

Stay Good at 90% of the Time

What do you drink?

What Kind of Diet are You On?

What's Your Typical Breakfast?

What's my typical lunch/dinner?

Counting Calories..

What's Natural Real Whole Food?