My 3rd session..

Rise and shine!! Today, I made my very own scramble eggs and green apple juice for breakfast! The ingredient is 4 eggs (scrambled), chopped smoked turkey ham and lots of "Alfalfa sprouts". 

After I'm done cooking my scramble eggs, I then mix it with the other 2 ingredients and serve it on the plate!! Easy, fast and yummy! It's better to eat the sprouts freshly rather than cooking it with the eggs as it will burn the nutritious contain in it. :) 

Why "Alfalfa sprouts"? Can I use other veggies? Well, "Alfalfa sprouts" are low in calories, about 10 calories per cup. Other nutritional information - vitamins A, B, C, E, and K.  Alfalfa sprouts contain more vitamin C than oranges. Also calcium, iron, magnesium, phosphorus, potassium, zinc, carotene, chlorophyll and amino acids.  Protein - 35%. So, it's more like a natural supplement to me and yes you can use other veggies too. I specifically use “Alfalfa sprout” because I just love the taste and all the nutritious which comes with it.

Why eggs? The egg is a wonder of nature - the thing that a chicken will happily sacrifice for our own gain.. Haha! Yet many people simply do not know why eggs are so important to bodybuilders and people looking to gain "lean muscle mass" (like me) and we shall now consider why. In particular, we are talking about egg white protein. Protein is the second most important feature of our fitness diet to water. Protein consumed in the right way can have excellent properties for lean muscle. Let's face it, this is what we are all ultimately looking to gain. If we go back to thinking about eggs, the albumen (the real term for egg white) is made up of six grams of high quality protein, with not an ounce of fat. Whilst it is packed full of protein, it is the fact that it is made up of different types of protein that make it so unique. Additionally, the protein in eggs is very important for muscle health, assisting with the maintenance of high energy levels and muscular strength, and helping athletes with muscle recovery.

For my green apple juice, I use a slow juicer to juice it out manually. Why slow juicer? Why can't I just use the normal juicer or a blender which is faster and convenient? Here is the answers to all that.

The slow RPM ensures that it does not disrupt the cellular structure of fruits and vegetables, eliminating oxidation and separation. Thus, it preserves the precious enzymes and nutrients that are closest to its natural form. The method of extraction is masticating and pressing, using the screw-like auger like a mortar and pestle. The action crushes and presses the food, releasing its deep-seated nutrients and enzymes. It also breaks up more of the phytonutrients, resulting in a richer colored juice that retains more vitamins and minerals. It really tasted as if you are chewing the juice out from your own mouth.

Here is a picture of my slow juicer

and here is a picture of the sprouts.

There is lots of other food which contains good nutrition. It's up to you, how you want it and what you want. It's also better to have more varieties so that you can have all the nutritious you need in a meal.

Lunch! As usually.. Ginger beef!! This time, I bring my own rice. No offense but I just love my brown rice. I must say.. Brown rice is sooooooo yummy! It doesn't taste like the normal white rice though. It’s more mild nutty flavor and it’s chewier PLUS it's more nutritious than the white rice I normally eat. I just love it!

Why brown rice?

Brown rice is extremely high in selenium, an important trace mineral known to drastically reduce our chances of developing certain forms of cancer, as well as heart disease, inflammatory conditions and rheumatoid arthritis.

Brown rice is very high in manganese, an essential trace mineral needed for healthy skin, bone, and cartilage formation, as well as glucose tolerance. It also helps activate superoxide dismutase (SOD) - an important antioxidant enzyme.

Brown rice holds naturally occurring oils which helps the body reduce LDL forms of cholesterol.

Brown rice promotes weight loss because of its fiber-richness and ability to keep healthy bowel function, brown rice “keeps things moving” in a way that promotes weight-loss and metabolic function. After one bowl of brown rice, you’ll feel fuller but overall ate a smaller amount of food. (I’m not kidding, this is real).

Rice is a whole grain. Unlike white rice, brown rice has not lost its wholeness. Studies show that six servings of whole grains weekly can lower the creation of arterial plaque build-up and reduce chances of developing heart disease and high cholesterol.

Brown rice is an antioxidant. Most people associate antioxidants with blueberries and green tea, but many are unaware that brown rice is also a source of antioxidants.

Brown rice very high in fiber. Studies have correlated the high use of whole grains like brown rice with lowered levels of colon cancer. This may be related to its fiber content. Studies show that fiber actually attached to cancer-causing substances and toxins, helping to eliminate them from the body and keeping them from attaching to the cells in our colon. Brown rice also contains the necessary components to stabilize digestion, prevent / relieve constipation and promote proper elimination / bowel function.

Brown rice is a slow-release sugar. Unlike stripped rice, brown rice can keep blood sugar stabilized, as it releases sugars slowly and in a sustained fashion. This makes it a better option for diabetics, as compared to white rice.

Wow.. That’s a lot of good information I got here for you. Now.. Enough about my food.. Moving on to my workout.. So, today, I did Chest Press Machine, PAC Fly, Incline Press, Cable Cross Over and Dumbbell Fly”.

Tell you the truth, without the help of my mentor Mr Sam towards the end of every set, I don’t think so I was able to finish it. My arms was all too shaky to even lift it up.. Whoa.. haha! But it was a good feel. :)

Hope all of you learn something by reading this.