Grilled Chicken Salad

   
Continuing with my Paleo diet and thought of having something light tonight! Want to join me?
Ingredients:

200g chicken breast 

65g Cos lettuce, wash and cut into bite size 

1/2 avocado, slice  

20g Roasted almond nuts

1 tablespoon Goji Berries 

4 Fresh mushroom – fresh or lightly toasted  

1 tablespoon olive oil – to drizzle 
Method:

Marinated the chicken breast with dash of salt, black pepper, dried rosemary leaves and 1/8 teaspoon of turmeric powder for at least 30min or longer
Grill the chicken till cooked, leave to cool slightly before cutting into bite size
Place all ingredients in a plate, mix and serve! 

Bulletproof Coffee

  
You must be wondering what is bulletproof coffee?  Is basically a high fat and zero carbs coffee that can keep you feeling full for a few hours, good as a meal replacement if you trying to lose some weight.  The idea of putting butter and oil in your coffee sounds terrible and look horrible on paper, but trust me, it is not too bad at all. But remember you MUST blend it and not just throw in the butter Into your coffee, stir it and drink it – it is disgusting! You can click on the link below to read all about what bulletproof coffee is all about.  As you can see from the link, all you need is just 3 ingredients – organic or premium coffee, brain octane oil or MCT oil and grass fed butter.  I also listed optional ingredients that you can put into the coffee which friends had experiment with.  You can adjust the portion of the ingredients according to your taste and liking.  Personally I like my coffee to be strong, thick and creamy, so I usually use 250ml of water with 2 tsp coffee with 1 tbsp each of maca and coca powder with 30g butter.  I drunk this coffee before my crossfit, surprisingly it not only did not affect my performance, I feel energetic! 

https://www.bulletproofexec.com/how-to-make-your-coffee-bulletproof-and-your-morning-too/

Basic ingredients

1 – 2 teaspoon Organic Coffee 

250ml – 400ml hot water

1 – 2 tablespoon MCT Oil or Brain Octane oil

15 – 30g Grass Fed Butter

  
Optional Ingredients:

1 tablespoon Maca

1 tablespoon Cacao Powder

1/4 – 1 teaspoon Apple Cider Vinegar

1/4 teaspoon Himalayan pink rock salt

1/2 teaspoon of Cinnamon

Pinch of Cayenne Pepper

Pinch of Turmeric

  
Method:

Mix the coffee and hot water together and stir till coffee dissolved.

Put the coffee into the blended follow by the remaining ingredients and blend for 30 secs till it is frothy like a foamy latte.

Peanut Butter and Banana Smoothie 🍌🍌

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This is another weight loss breakfast smoothie, enjoy!
Ingredients:
200g Almond milk / low fat milk
20g creamy natural unsalted peanut butter
1/2 very ripe banana
1 tablespoon Chai Seed
1 tablespoon honey
4 ice cubes

Method:
Put all the ingredients in a blender. Process until smooth. Pour into a tall glass and serve immediately.

Beef Scotch Fillet Salad

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Ingredients:
Lettuce
1 piece of scotch fillet
Some shredded carrots
Some coriander leaves
Some olives
Some shave Parmesan cheese
Olive oil
Some fresh lemon juice
Any salad dressing of your choice

Method:
Wash and spin dry the lettuce and coriander leaves and put on serving plate
Seasoning the beef with salt and pepper and pan fry to the way you like it, be it raw, medium or well done
Leave to cool then slice thinly, put on to the serving plate
Add in the shredded carrots, olives and cheese
Drizzle with olive oil, lemon juice and salad dressing of your choice.
Serve warm or cold.

My Daily Beauty Routine – Lime / Lemon Water

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Few days ago, after I finish my RPM class, I was having a causal conversation with a lady whom also a regular in the class, she ask me how old was my children, and I replied I have a 20 years old and a 15 years old and I will be 46 year old this year. She just keep saying “No Way you are 46!”. This is not the first time I hear such comment. When people ask what is my secret, I guess my daily routine of drinking lemon water does help in slow down my aging process.😁 There are few recipes in preparing the lime/lemon water, the third method is what I used most often as it is quick and easy. But if can, I strongly encourage you to use method 2, which somehow seems more effective in weight loss.
The health benefits of lime include weight loss, skin care, improved digestion, relief from constipation, eye care, and treatment of scurvy, piles, peptic ulcer, respiratory disorders, gout, gums, urinary disorders, etc. If you want to use it for weight loss, go for the 2nd or 3rd method and drink twice a day, before breakfast and before dinner. Hope you enjoy this routine as much as I do!

Method 1:
Ingredients:
200g Lime
80g yellow rock sugar crystals (or rock sugar powder)
200g ice cube
600g water

Direction:
Cut lime into small quarters
Put the rock sugar into thermomix and blend till powder
Add in the water and blend for 20 secs / speed 3 or till sugar dissolved
Add in the ice, 1 sec / turbo
Add in the lime, 1 sec / turbo, repeat one more time (make sure the lime and ice are still intact a little) (see picture below)
Strain and drink.

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Method 2:
Ingredients:
1 lime – slice
1 cup of water

Directions:
Put the lime and half of the water into the blender and blend for 5 secs
Add the remaining half of the water
Strain and drink immediately on empty stomach, 15 mins before breakfast.

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Method 3:
One cup of warm water
1/2 to 1 lime or lemon
Squeeze and drink on empty stomach, 15 mins before breakfast / dinner.

Breakfast Smoothie

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These are a few healthy smoothies receipts that I will blend and drink in the morning before heading to the gym. When my eldest son came back to Perth for holiday, when he saw me make this, he ask whether can he try it, after trying it, he love it so much that he ask me to make for him every morning when I make one for myself. I have converted him to drink this smoothie, hope to convert my younger son soon.😁😁

Ingredients:
Raspberry smoothie:
250ml almond milk (or any milk of your choice)
1/2 banana (you can freeze the other half up to be use on next day)
60g frozen or fresh raspberry
1 tbsp chia seed / flaxseed
2 tbsp rice protein powder / protein powder (optional)

Ingredients:
Raspberry and wheatgrass smoothie:
250ml almond milk (or any milk of your choice)
1/2 banana (you can freeze the other half up to be use on next day)
60g frozen or fresh raspberry
1 tbsp chia seed / flaxseed
1 tbsp wheatgrass powder
2 tbsp rice protein powder / protein powder (optional)

Ingredients:
Blueberry and wheatgrass smoothie:
250ml almond milk (or any milk of your choice)
1/2 banana (you can freeze the other half up to be use on next day)
60g frozen or fresh blueberry
1 tbsp chia seed / flaxseed
2 tbsp rice protein powder / protein powder (optional)

Ingredients:
Blueberry smoothie:
250ml almond milk (or any milk of your choice)
1/2 banana (you can freeze the other half up to be use on next day)
60g frozen or fresh blueberry
1 tbsp chia seed / flaxseed
1 tbsp wheatgrass powder
2 tbsp rice protein powder / protein powder (optional)

Method:
Put everything into the blender and blend till smooth.

Note: you can use any fruits you like to make this smoothie, but keep the banana to half if you are concern about weight gain.