Day 5: Counting Calories is Fun! Really! I mean it!

Breakfast

Banana 110 grams – Medium (98 calories)
Vanilla Flax Milk – 117 grams (29 calories)
Apples & Cinnamon Oatmeal – 31 grams (110 calories)
Peach – 260 grams (106 calories)
Greek Yogurt Pomegranate – 150 grams (110 calories)

Carb: 93.7g Fat: 2.7g Protein: 20.8g Total Calories: 453cals

Lunch
Organic Lentil Vegetable Soup – 320 grams (203 calories)
Greek Frozen Yogurt – 1 serving (71 g) – Strawberry (100 calories)
Pita Bread .84 pita (50 calories)
Squash, Winter, Butternut 320 grams (128 calories)

Carb: 100.4g Fat: 10.6g Protein: 30g Calories: 515cals

Dinner

Grillers Vegan Burgers – 71 grams (100 calories)
Buckwheat Groats, Roasted, Cooked – 37 grams (34 calories)
New Zealand Sweet Apple Rings – 20 grams (55 calories)
Heart Friendly Oat Bran & Whole Wheat Pita Bread – 17 grams (26 calories)
Salami, Dry Or Hard, Pork, Beef – 11 grams (42 calories)

Carb: 42.2g Fat: 6.7g Protein: 20.7g Calories: 256 calories

Exercise Routine:

Christine’s workout 15min (150 cals)
Stretching 5 min (20 cals)

Total Burnt calories: 170 cals

Day 4: Literally Going Nuts Plan

Breakfast

Oatmeal Raisin Walnut Bar 17 grams (60 calories)
Honey Nut 37 grams (131 calories)
1% Lowfat Milk 120 grams (50 calories)
Almond Milk 24 grams (9 calories)

Carb: 44.1g Fat: 5.5g Protein: 9.2g Total: 250 Calories

Lunch

Greek Yogurt 1 container (150 g) – Blueberry (130 calories)
Oatmeal Raisin Walnut Bar 51 grams (180 calories)
Chocolate Almond and Chewy Granola Bar35 grams (140 calories)

Carb:132.5g Fat:16.9g Protein:34.7g Total Calories: 567

Dinner

Popcorn Shrimp 70 grams (184 calories)
Corn 93 grams – Frozen, Whole Kernel, Golden (70 calories)
Supremely Spicy Hummus 21 grams (53 calories)

Carb: 50.5g Fat:6.1g Protein:13g Total Cal: 401

Exercise Routine:

Christine’s interval training 15min (150 cals)
Stretching 5 min (20 cals)

Total Burnt calories: 170cals

Christine, 82 Flavors

image from Times of Malta

Living Letters: T for Time

Orange-Flax Marinated Salmon with Chinese Vegetable and Brown Rice Recipes (300 Calories)

I love eating salmon, it’s super easy and quick to make and pack with tons of Omega 3 Oils, vitamin and minerals. Salmon is considered a brain food due to its component of Omega 3 oils and nutrient. When consumed, salmon can benefits the heart, joints and brain. According to scientific research, eating salmon will even make you happier too! At an estimated of 250 calories per 100 grams and 25 grams of protein, this fish definitely should be in your diet for those who are planning to lose weight.

A great thing about salmon is it’s versatility , you can poach them, bake them and eat them raw.

So here’s my recipe for this week, Orange-flax Marinated Salmon with Chinese vegetable and brown rice. This dish is really simple and delicious, salmon is marinated in orange juice and top with a flax seed herb mix, serve with Chinese vegetables and brown rice. This dish takes about 20 minutes to make and at 300 calories, it’s a both win for your fitness diet and tummy! I hope you enjoy it!

** I will be hosting a live Instagram cooking stream every Friday, where I will be posting live pictures of my very own recipes for healthy eating and dieting.** I will be available to chat with you live.

Christine, 82 Flavors

Living Letters: S for Sugar

Inspiration from here

Day 3: A Scales of Immense Proportions Fitness Plan

Weight: 72.0kg (158 pounds)

Waist line: 36 inch, Tummy: 40 inch

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Breakfast: Scramble Eggs (199 cals), whole wheat bun (90 cals), Water with Apple Cider Vinegar (7 cals) and Hot lemon Tea (51 cals)

Lunch: Chinese Vegetable (19 cals), Brown Rice (153 cals), Chicken Fillet (110 cals), Carrots (17 cals)

Dinner: Chinese Vegetable (19 cals), Brown Rice (153 cals), Chicken Fillet (110 cals), Enoki Mushrooms (10 cals)

Snacks: 3 Kiwi (150 cals), ground flax seed (100 cals), seaweed (50 cals), tomato crackers (300 cals), salty crackers (300 cals)

Total Consumed Calories: 1,838 calories
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Exercise Routine:

Christine’s interval training 10 min (80 cals)
Stretching 5 min (20 cals)

Total Burnt calories: 100 cals

Christine, 82 Flavors

Image from Comedy Cards

Day 2: Crouching Diet, Hidden Trainers Fitness Plan

Weight: 72.2 kg (158.84 pounds)

Waist line: 36 inch, Tummy: 40 inch

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Breakfast: Rolled oat(199 cals), soya milk powder(90 cals), Water with Apple Cider Vinegar (7 cals), Water (0 cals)

Lunch: Chicken Carrots Patties with Brown Rice (250 cals)

Dinner: Chinese Vegetable (19 cals), Brown Rice (153 cals), Chicken Fillet (110 cals), Enoki Mushrooms (10 cals)

Snacks: seaweed (50 cals), tomato crackers (300 cals), thousand crackers (300 cals)

Total Consumed Calories: 1,488 calories
———————

Exercise Routine:

Christine’s full body stretch (58 cals)
Aerobic High Impact 5 min (30 cals)

Total Burnt calories: 88 cals

 

 

Christine, 82 Flavors

 

Chicken Carrots Patties with Brown Rice (250 calories per serving)

The idea of this dish came from an auntie from Vietnam, she’s an amazing chef and whenever I go visit her, she makes this beautiful meat patties that’s serve with wrapped fresh lettuce. It’s so yummy that I always go for thirds.

So here’s my version, made from chicken and carrots served with brown rice, takes about 20 minutes to make. I had so much fun making these but even more fun eating them! Chum chum! I hope you guys will enjoy it too!

September 1, 2014:

A healthier alternative will be to baked them instead of pan frying them in oil. Using a non-stick baking pan/sheet, Bake at 375 degrees for 15 minutes, flip patties, and bake for an additional 7 minutes. You can place a small bowl of water into the corner of the oven, this will help steam the patties and keep them moist.

Thanks to Rparacelsus from Calories Count for the awesome tip!

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Have a Happy Workout Day,

christine, 82 Flavors

Day 2: Crouching Diet, Hidden Trainers

If I want to master the arts of Crouching Diet and Hidden Trainers, I must go to the Temple of the Unknown, where I will seek my master who can guide me through my journey.

I decided to take the 3 day trail walk through the dense forest. As always, he somehow knew I was coming and was sitting under a beautiful blossom tree stroking his long white beard. The first thing I did was bow to him and said master I have failed you. He laughs…… than chanted

” You will only gain if you eat more than your body requires, you will only lose weight if burn more than your body needs ”

He never said a word after that.

To be continue
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Real Life Story, Well, Sort Of

Basically the master was my personal training instructor, he has been teaching personal training in Hong Kong for years. He’s actually represented Hong Kong in a couple of body building competition. He basically said, ” Christine, have a good look at the food and calories you been consuming and start moving your butt. No, your dog doing yoga, isn’t the same as you working out!.” Lol

My calculation

So I did my calculation to find out all about my calories requirements to lose, maintain and gain weight. Here’s the calculator I used.

Results

– 1624 calories a day, to lose weight, this will maintain my muscles (muscles help me burn fat) and you get to eat real food
– 2050 calories a day to maintain my weight of 72.2kg
– 2233 calories a day to gain extra weight

How do I lose weight?

EATING RIGHT is an important factor to weight loss. My body needs fuel to help me lose weight, if I don’t eat I might lose weight rapidly but also muscles mass, slow down my metabolism so badly that my body will start going to survival mode and absorb every drop of calories and fat in my body to it survivals. Once I start eating normally, I’ll regain all my weight that I’ve lost and since I’ve already messed up my metabolism and stressed out my body. It will takes twice as long to lose even a pound. Sound familiar? It’s call the YOYO effect!

USE YOUR BODY OR LOSE YOUR BODY, if I want to lose weight and also enjoy my favourite double scope chocolate ice cream fudge sundae (700 cals), my favourite pizza (500 cals) and my favourite salmon salad with blue cheese (500 cals) than I will need to burn off the extra calories I ate by exercising.

My fuel

CARBS: 122.90 each day
PROTEIN: 149 each day
FAT: 59.50 each day
FIBER: 30-37 each day

Getting Started

I am not going to jump into this 1624 calories diet right away, I’ve been doing it for two days and I feel like I have an hangover. My plan is to calculate my usual calories intake by using my Calories Count App. I will then decrease it by 5-10 percent every two days so my body has time to adapts. I don’t wanna over shock my body and go back binging on carbs galore!

Will let you know the results after a day or two.

Have a Happy Workout Day Everyone

~ Christine, 82 Flavors ~

Artwork from this site

Day 1: Drink Water? Are you kidding me? It’s like saying eat your broccoli Plan

Weight: 72.2 kg (158.84 pounds)

Waist line: 36 inch, Tummy: 40 inch

———————

Breakfast: Scramble Eggs (199 cals), whole wheat bun (90 cals), Water with Apple Cider Vinegar (7 cals) and Hot lemon Tea (51 cals)

Lunch: Chinese Vegetable (19 cals), Brown Rice (153 cals), Chicken Fillet (110 cals), Carrots (17 cals)

Dinner: Chinese Vegetable (19 cals), Brown Rice (153 cals), Chicken Fillet (110 cals), Enoki Mushrooms (10 cals)

Snacks: 3 Kiwi (150 cals), ground flax seed (100 cals), seaweed (50 cals), tomato crackers (300 cals)

Total Consumed Calories: 1,538 calories
———————

Exercise Routine:

Yoga with dog 20 min (58 cals)
Aerobic High Impact 5 min (30 cals)

Total Burnt calories: 88 cals

 

Christine, 82 Flavors