Tag Archives: Egg white

Nasi Tumpeng : A Birthday Celebration

A birthday and a surprise : Nasi Tumpeng.

SONY DSC

A birthday gift (and surprise from Veronica), a celebratory dinner. Nasi Tumpeng, the elaborate rice dish from Indonesia, painstakingly made with love.

The rice – uduk rice tinged yellow with turmeric – is moulded by a cone-shaped woven bamboo container and occupies center stage on a tampah or round woven bamboo plate layered with a banana leaf. An assortment of Indonesian dishes form the base.

SONY DSC

Tonight, it is quail eggs, urap or vegetables (sliced cucumbers, cherry tomatoes), meat kebabs wrapped in seaweed strips, telur pindang or  boiled marble eggs, ayam goreng or fried chicken, a spicy sambal, chicken fritters or perkedel, sliced boiled eggs.

SONY DSC

SONY DSC

SONY DSC

SONY DSC

And on the side, a gravy of diced potatoes, snow peas and tofu.

SONY DSC

According to Wiki, there is a philosophical meaning to every part of a traditional tumpeng. Folklore in Java and Bali draw parallels between the cone-shaped tumpeng (a mystic symbol of life) and ecosystems. The various side dishes and vegetables represent life and harmony in nature. The height of the cone symbolizes the greatness of Allah, and the food at the base of the cone symbolizes nature’s abundance. The yellow tinge in the rice symbolizes wealth and high morals.

The authentic tumpeng should contain at least one animal meat to represent a land animal, fish to represent sea creatures and egg to represent winged beasts. Vegetables represent food provided by the plant kingdom.

Whenever there is a reason to give thanks – a wedding, birthday, anniversary or new year – the tumpeng is the dish, with the rice representing gold and the many dishes surrounding it indicating a bounty of food and luck.

SONY DSC

And so the birthday was celebrated, with love and gratitude.

Thank you Veron. It was delicious and it was deeply appreciated.

 

Advertisements

A page from Marc Perry’s BuiltLean website

Came across this while googling images … very informative (and reassuring … we are doing it right !!!)

Marc is the creator of the BuiltLean Program and Editor-in-Chief and Producer of the BuiltLean blog and videos. A fast rising fitness star, Marc has appeared on NY1, NBC and various print and online media including Men’s Fitness, Self, BusinessWeek, and BusinessInsider. A former Wall Street Finance Analyst who gained over 30 pounds from a sedentary lifestyle, Marc’s mission is to develop efficient, sustainable approaches to getting lean and fit and help educate and inspire others to improve their health. Marc earned his B.A. from Yale University and holds numerous exercise certifications.

Many readers have been asking about foods that they can incorporate into their daily diet that can help promote fat loss and create a feeling of fullness. Well you asked for it, now I am delivering!

In my opinion, the best fat loss foods are not just “healthy”, but must pass the following checklist:

(1) Not calorie dense (I have one exception)
(2) Help fill you up
(3) Create only a small release of insulin
(4) Easy to procure/prepare

So let’s get started…

Fat Loss Food #1: Egg Whites

egg white fat loss Top 10 Fat Loss Foods

This is a favorite of many natural body builders and fitness models because it’s 100% pure protein, containing 4 grams of protein, 0 grams of carbs and fat, and only 16 total calories. Want 10 egg whites for breakfast? Sure why not, it’s only 160 calories and will fill you up. An egg white omelet with some veggies and low fat cheese makes for a great breakfast, while a few egg whites from a hardboiled egg can make for a great snack any time (add some high fiber fruit, like an apple, or blueberries for extra bonus points).

Fat Loss Food #2: Low Fat Yogurt

yogurt fat loss Top 10 Fat Loss Foods

Low fat yogurt is a great way to get a compete protein source, a lot of calcium, and a nice tart flavor to help satisfy your cravings. There are a variety of yogurts, but I would go for those that are not too high in added sugars. For example, it’s better to get plain yogurt and add in the fruit yourself. You should also consider non-fat Greek yogurt, which contains a solid 22 grams of protein in only a 1 cup serving and a mere 120 calories.

Some studies have found that eating yogurt can help in fat loss. It may be due to the fact that calcium reduces a fat cells’ ability to store fat. Or, it may be due to the branched chain amino acids present in dairy products. Either way, low fat, or non fat yogurt deserves to be part of the Top 10 Fat Loss Foods.

Fat Loss Food #3: Low-Sodium Turkey

turkey fat loss Top 10 Fat Loss Foods

Turkey without the skin is among the lowest fat meats available on the market. You also don’t have to worry about cholesterol, because it has none. To cap it off, it’s also pretty easy to eat on the go. Want to eat 8 ounces of turkey breast? Why not, it’s only about 240 calories and packs a protein punch. I recommend removing the skin, which is all fat, but if you have the skin, just eat in moderation.

Fat Loss Food #4: Apple

apple fat loss Top 10 Fat Loss Foods

This is a favorite of mine, because it’s easy to carry around and eat on the go, but it’s also very nutritious and high in fiber, so it helps fill you up. An apple contains 24 grams of carbs, 3 of them being from fiber, and around 80 calories in a medium sized apple. I personally like the taste of green apples the most, but the various types of apples don’t make much of a difference in terms of calorie content.

I do, however, suggest you try to get organic apples when you can. I can’t handle tasting chemicals in the skins of apples that are not organic anymore. Blueberries came very close to making it on to the list because they are so high in fiber and antioxidants, but I think an apple is just easier to eat on the go.

Fat Loss Food #5: Lettuce

lettuce fat loss Top 10 Fat Loss Foods

While lettuce is not that high in fiber, it requires more calories for your digestive system to digest than the lettuce contains. Pretty cool, huh? This is known as a negative calorie balance.

The main reason lettuce made this list is that you can put as much lettuce as you want in a big bowl, fill it up with veggies, lean meats, maybe some beans for some starch, and you’re good to go. The other great quality of lettuce is that it takes a long time to eat, which is a good thing. It takes up to 20 minutes for our brains to sense that we are full. Ideally, the darker green the lettuce, the more antioxidants and the more nutritious.

Fat Loss Food #6: Low-Sodium Chicken/Vegetable Soup

soup fat loss Top 10 Fat Loss Foods

Similar to lettuce, drinking soup at a meal can slow you down, which helps your brain register that you are full. It also helps fill you up and is very low in calories because most broth based soups are low in fat, assuming they haven’t been doused in oil.

Like lettuce, you can throw in a lot of veggies and lean meats to make it more nutritious and filling. Healthy Valley has some pretty good low sodium soups, just be careful because some soups have outrageous amounts of sodium, like over 900mg of sodium per 1 cup serving, which is 40% of the suggested daily intake of 2300mg.

Just be careful if you order soups at a restaurant they don’t have any cream added.

Fat Loss Food #7: Almonds

While very calorically dense, almonds snuck onto the list because healthy fats are great in moderation, and almonds are among the best healthy fats. An almond is technically the seed of the fruit of the almond tree and is a great source of vitamin E and manganese. While almonds are not a “complete” protein source, a quarter cup of almonds offers solid 6 grams of protein.

almonds fat loss Top 10 Fat Loss Foods

Some weight loss studies have shown that the calories from nuts like almonds don’t seem to add weight as compared to other foods with the same amount of calories. The theory is that our bodies do not absorb calories from nuts very efficiently.

Either way, be careful not to munch on almonds all day long, because calories can add up fast. Only a quarter cup of almonds contains 140 calories and 15 grams of fat, which means one cup is a solid 560 calories and 60 grams of fat! A handful (about a quarter cup), on the other hand, makes for a great snack.

Fat Loss Food #8: Oatmeal

oatmeal fat loss Top 10 Fat Loss Foods

I love oatmeal because it’s filling, but doesn’t provide many calories. My favorite oatmeal is Kashi Go Lean vanilla, which only has 160 calories per serving, but you’ll be amazed at how much it fills you up because it has 6 grams of fiber. For you hardcore types, McCann’s Steel Oats and Traditional Quaker Oats have almost no sugar, but provide natural carbohydrates that will help fuel your workouts, without spiking your insulin levels. One more thing, if eating enough protein at breakfast is a problem area for you, then consider mixing in some whey protein, use skim milk instead of water, or a cup of egg whites.

Fat Loss Food #9: Low-Sodium Tuna

tuna fat loss Top 10 Fat Loss Foods

There’s a joke that many natural bodybuilders smell like tuna fish, because they are always eating cans of tuna all day long. The tuna you get at the Deli that’s filled with mayo does NOT count. In fact, mayo is a fat loss disaster, because it’s so calorically dense. I chose tuna because it’s easy to carry around for a high protein snack on the go. Of course, a tuna steak, and most fish for the matter are great sources of protein and healthy fats as well.

Fat Loss Food #10 Broccoli

I never used to eat broccoli as a kid, but fortunately I started eating broccoli after college and I developed a taste for it (as long as it’s steamed, I can’t stand raw broccoli!). Feel free to add it to your salads, or as a side with your lean meat, but you can’t go wrong with broccoli. Well, actually, let me clarify that.

broccoli fat loss Top 10 Fat Loss Foods

If you smother it with sodium/sugar filled teriyaki sauce and stir fry it, broccoli can lose its appeal. Sautéed broccoli is still a heck of a lot healthier than French fries, but steamed is ideal. In general, vegetables are phenomenal fat loss foods and more veggies could have easily made it on this fat loss list.

As you probably started to notice, you can mix and match these 10 fat loss foods to create a number of different healthy, low calorie, nutritious snacks and meals to help you reach your fitness goals.

Egg Whites : Masala Toast

Add spice to your breakfast !

“Egg whites are recommended in most diets and I go nuts trying to think up new ways of making them interesting.  I recently tried this version of the classic french toast.  I call it Masala Toast.  It’s easy.” – K

egg-white-fat-loss

3 egg whites, beaten well
Half a small onion, chopped
A small tomato chopped
Some coriander, chopped
A pinch of chili powder
Salt to taste
2 slices brown bread

  • Fry onions to a light brown in very little olive oil. Keep aside.
  • Mix salt, chili powder, onion, tomatoes and coriander to egg whites.
  • Cut the bread into 2 halves, i.e. triangles.
  • Heat one teaspoon of olive oil in a pan.
  • Dip one triangle into the egg mixture. When soaked well, drop into the pan.  Spoon some of the onion mixture on to the top.
  • Let it cook on a slow flame for some time and when the egg looks set, flip it over carefully and cook the other side.
  • When it is cooked, slide onto your plate and enjoy.
  • Repeat with the other triangle of bread.

Tip : Cook on a low flame – you will need less oil.

Picture borrowed from http://www.builtlean.com/2010/10/12/top-10-fat-loss-foods/. This is a great article as well – Top 10 Fat Loss foods.