MY STUBBORN WEIGHT

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I am really frustrated with my weight ...when can I get 80 infront.. and after that 7....

MULTIGRAIN RICE

I got the idea of eating multigrain instead of white rice when I first ate at Nene Chicken.  Their rice is nice and I fall in love with it.  I read and searched for information in the internet regarding Glycemic Index and benefit of multigrain.  Korean has been eating rice with some other grains to make the white rice healthier and beneficial.

It's been nearly 2 months I eat multigrain rice, not  everyday especially weekend when I had my cheat meal.  The multigrain made me fuller earlier.  I would like to have 10 types of grain in my main staple but I cancelled the red bean due to its high calories.

Below are my own personal mixture of 9 multigrain rice.

3 types of rice - brown, red and black, low GI rice which will not spike your insulin level

Brown rice - the fiber in brown rice helps lower cholesterol, moves waste through the digestive tract, promotes fullness, and may help prevent the formation of blood clots. 

Black rice (Forbidden Rice) - Same benefits as brown rice but black rice has more vitamin E in it, which is an important fat-soluble vitamin.”

Red rice -  Rich in fibre, it comes loaded with antioxidants, phytonutrients, phytochemicals, Vitamin E, protein, iron, and other nutrients. It is believed to be beneficial for the liver, kidney and stomach.

 Mixed Quinoa - white, brown n black. Wash it many times to clear the wax exterior

Quinoa is gluten-free, high in protein and one of the few plant foods that contain all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants. 

Hulled Buckwheat - Japanese buckwheat and silver hull buckwheat, is a plant cultivated for its grain-like seeds and as a cover crop. 

Gluten-free, a good source of fiber, and rich in minerals and various plant compounds, especially rutin. Buckwheat consumption is linked with several health benefits, including improved blood sugar control and heart health.

Millet - Millets are a group of highly variable small-seeded grasses, widely grown around the world as cereal crops or grains for fodder and human food.

The best health benefits of millet include its ability to protect the heart, prevent diabetes, improve the digestive system, lower the risk of cancer, detoxify the body, improve respiratory health, boost the immune system, increase energy levels, and improve the muscle and nerve health.

Hulled Oats - Groats are the hulled kernels of cereal grains: in this case, oats. Groats are whole: they include the cereal germ, the bran, and the endosperm of the grain. This is actually what oat looks like.

Benefits - I guess all knew about it,

Sorghum is foreign to most of us but I knew it via Korean reality show too, Sorghum is a genus of flowering plants in the grass family Poaceae.

 Sorghum has high nutritional value, with high levels of unsaturated fats, protein, fiber, and minerals like phosphorus, potassium, calcium, and iron

Barley - organic and pearl barley

Rich in Many Beneficial Nutrients. Reduces Hunger and May Help You Lose Weight. Insoluble and Soluble Fiber Content Improves Digestion. May Prevent Gallstones and Reduce Your Risk of Gallbladder Surgery. Beta-Glucans May Help Lower Cholesterol. May Reduce Heart Disease Risk.

I mixed 2 cups of mixed rice with 3 table spoon of each grains.  I will soaked the grains prior to cooking about 1-2 hrs, then I will steam it for half hour with frequent stiring.

So this is the result. One cup has abt  150 - 200 calories. This rice is filling and stay full longer

PLANK CHALLENGE

Did Tabata today - 3 rounds, standing, seating and lying down. the best is I can do full plank in one cycle. So more planking to come

UP AND DOWN

A plate of steamed veggies for my breakfast yesterday.  I did OMAD last week for 3 days and lost abt 1 kg++, however, 2 days of not controlling made me gain 2 kg back.

So started my OMAD one day and 1 kg gone and I hope by tomorrow I will be back to 81 kg and 2 more days till Thursday will take another kg off.

Today dry fasting really take the toll on me, I feel so tired and sluggish, maybe it is due to lack of sleep compared to yesterday where I am more energetic.

Hope I will get my no 7 infront again.