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Breakfast Recipe
Apple & Cinnamon High Protein Muffins

The Breakfast Recipe of Apple & Cinnamon High Protein Muffins is a muscle-building, post-workout nutrition and healthy meal idea.


Makes 1 Serving (About 3 Muffins)

    Ingredients

  • - 3/4 cup oatmeal
  • - 1/4 cup Oat Bran
  • - 6 Egg Whites
  • - 1/2 scoop (15g) of Vanilla Protein Powder
  • - 1/4 teaspoon of Baking Soda
  • - 1 teaspoon of Splenda
  • - 1 tbsp of Flax Oil
  • - 1 diced Apple
  • - 2 Tbsp of Unsweetened Apple Sauce
  • - 1/2 teaspoon of Cinnamon
  • - 1/2 teaspoon of Vanilla Extracts

    Directions 
  • 1. In a blender, mix All the ingredients (except for the diced apple), blend until the mix get thick
  • 2. Add the diced apple and stir (with a spoon or spatula)
  • 3. Poor the mix in a muffin cooking pan, Cook at 350 degrees F until cooked (about 30mins)

    Nutritional Facts

       (Per Serving)

  • Calories: 598
  • Protein: 51g
  • Carbohydrates: 65g
  • Fat: 13g

Dave shows you how to cook tasty meals for your muscle building and fitness goals no matter what they may be. You will learn every aspect of cooking for healthy living and reaching physique goals. Find more Anabolic Cooking Recipes for Muscle-Building Food here.

For those of you with kids, here's a Ted.com video by Ann Cooper: What's wrong with school lunches. "Renegade lunch lady" Ann Cooper talks about the coming revolution in the way kids eat at school — local, sustainable, seasonal and even educational food.

Fat Burning Recipes to Die for!

FAT LOSS VS. WEIGHT LOSS

We tend to use the term “weight loss” generally when we go on a diet. And while some are content with simply watching the numbers of the scale go down, it is important that you focus solely on losing fat rather than precious, lean body mass.

If you want to simply lose weight...and you don’t care where the weight comes from (body fat, bones, muscle, organs, etc) then the fastest way to accomplish that is through dietary fasting (not eating anything).

Fasting is the fastest way to lose weight...but it comes with a hefty price, up to and including death. After about a day of fasting, your body is getting 80-90% of its energy from its own body fat, which is a very good thing.

However, when the body goes several hours without protein (amino acids it needs to sustain life), it begins to attack its own protein stores. Sooner or later, lean body mass is attacked to a point that you are unable to move and your organs cannot function properly, which results in death!

The fact is, there are certain diets out there that have great success in helping people achieve weight loss—with studies to prove it—however, by the way those diets are structured, a large portion of the weight that is lost is not body fat, but instead, lean body mass.

Lean body mass is basically everything that is not body fat. This includes skeletal muscle, organs and bones. Remember, a decrease in lean body mass equates to a slower running metabolism. A slow metabolism will make it harder to lose weight and easy for you to put weight back on once it’s lost.

The 3-Week Diet is designed to not only keep your metabolism churning along, but also works to reset and increase its ability so that you are constantly running at your body’s maximum potential.

The 3 Week Diet

Those diets that focus solely on the numbers of the scale do more harm to your body than good. These types of diets actually slow your body’s ability to lose body fat and they force your body to attack itself for the essential nutrients it needs.

You can spot these diets from a mile away...if you know what you’re looking for. The red flag to look for on these diets (often called fasts) are those that have an obvious lack protein as their primary food source. Diets like the Hollywood Juice Diet, the Cabbage Soup Diet, the Lemonade Diet, etc can definitely help you lose weight...but trust me when I say this: the weight you lose on these types of diets is not the weight you want to lose.

In fact, these diets do more bad than good because you will unfortunately lose precious lean body mass in the process of losing weight.

And again, when you lose that precious lean body mass, you slow your metabolism and you slow your ability to lose weight. The more lean body mass you have, the more calories your body needs to keep that mass functioning properly.

Again when the body goes without protein for a length of time, it is going to get its protein needs by eating your skin for lunch and your hair for dinner.

The hair and skin are the first protein stores to be attacked and if you look closely at people on those protein-deficient types of diets, you will notice a lack of glow and sheen to the hair and skin.

This is because the protein that keeps the skin and hair healthy and vibrant will be missing.People on these types of diets are noticeably haggard, wrinkly and dull looking.

But it won’t stop there. Think about it. Can you really afford to lose part of your heart, liver, brain, kidneys and other vital organs? Do you really want to sacrifice your precious skeletal muscle that actually helps you burn fat all day long?

I know none of this sounds too pleasant but it is a fact. When looking to lose weight, it is imperative that the weight you lose is laser-focused on body fat, rather than lean body mass. Certain diets and misinformation about nutrients can lead to protein deficiency.

If you have any of the following symptoms, chances are you are not getting enough protein in your diet:

  • thin, brittle hair
  • hair loss
  • reduced pigmentation in the hair
  • ridges in fingernails and toenail
  • skin rashes, flaky skin, dry skin
  • weakness and cramps in your muscles
  • difficulty sleeping
  • nausea
  • slow healing in wounds, cuts, scrapes

If you are experiencing any of these symptoms, you should take a good look at how much protein you’re getting on a daily basis. Sometimes these unexplainable conditions come down to an easy fix—more protein in your diet.

The 3 Week Diet

Protein deficiency can be even more serious than you think. Long term or frequent protein deficiency can result in even more serious health risks, such as:

  • gallstones
  • arthritis
  • heart problems
  • organ failure
  • muscle deterioration
  • death

As you can see, a lack of protein in your diet can be very serious—even life threatening. If you take nothing else from this article, be absolutely certain that you are getting adequate amounts of protein every day.

In the diet portion of the 3-Week Diet, you’ll learn how to calculate your true daily protein requirements. On the 3 Week Diet, we attempt to emulate “starvation” and all the fat-burning qualities it produces—but without all the negative side effects (hunger, lean body mass loss, etc).

To do this, we will focus on depleting the body of carbohydrates to trigger the starvation response. Again, this starvation response forces the body to switch over to burning incredible amounts of fat for our daily energy needs.

Meanwhile, we will “sneak” adequate amounts of protein to the body every few hours. Instead of attacking our own lean body mass, the body will use this “easy” protein (the protein we eat) and turn it into glucose, which requires even more fuel (body fat) to accomplish.

Basically, we are going to throw all kinds of things at the body to force it to burn more and more body fat, which will result in ultra-fast weight loss.

Return to Feed Them Right & More Recipes

My Journey from US size 0 to 8 & Back
(I sacrificed my body to science just for you, my dear blog readers)

After my 3rd kid, I was a size 6-8 (depending on my dinner). I really tried everything:

  • Exercise - 10-12 km jogs everyday
  • Eating Less - Isn't losing weight just 'Eating less & Moving more'?
  • Duramine Diet pills - I lost my appetite, became an insomniac but was totally pepped up with energy. All would have been well except you can't take this long term coz' it's bad for your internal organs & I was cranky as hell! (What do you expect with 3 -4 hours of sleep every night, I was getting delusional...)
  • Tummy patches from Korea - You can't use this everyday coz' in the Singapore heat, it gets itchy. The verdict is still out on this, I think I just got an extremely itchy & sweaty stomach, with a slight loss in belly fat.
  • Marie France Bodyline Slimming Treatments - I tried a cocktail of all their treatments (1 each at a promotional price). I did lose quite a bit of my weight gain from my pregnancies and most of my stomach fat (my problem area), but the pounds rushed right back after I stopped the program (Who can spend thousands of $$$ to maintain my post-treatment weight? Darn, aren't I supposed to be able to keep the weight off on a semi-permanent basis?).
  • Body wraps & 'Lipolysis' - OK, be careful of this. You can suffer so much water loss through sweat and dehydration that you actually feel dizzy & unwell. The inch loss and weight loss is imaginary as you will definitely need to drink water & Boom! It's baaaaccccck...
  • Indonesian Jamu massages - This was my first treatment & the massage was quite painful (1 hour's worth of 'No pain, no gain') & there appeared to be bruises on my tummy. The massage was supposed to 'soften' the hard crystallized fat in your belly!
  • Zaggora Hotpants - I loved these hotpants for running, you sweat like a pig under the wetsuit material of the hotpants and feel like you have accomplished a whole lot. I did get my amazing trim thighs!
  • 3 Week Diet - I am working on getting my tummy as flat as possible and maybe getting that line down the middle of your stomach if you are really in great shape for a woman. I am on a reasonable high protein-low carb diet plan (No Atkins diet for me!). By reasonable, I mean I eat like a normal person, no starvation required. In fact, I try to eat small meals 4 hourly, supplemented with Fish oil, Whey protein, CLA, Leucine, Greens+ Superfoods, Fat burners and plenty of water to clear the toxins from my body. (Work in progress - I will report back to you of the results)

My After weight loss picture was taken at the beginning of this year and I am 45 years old (2015). I am a US size 2-4 now. I don't think I will ever be a size 0 again in this lifetime & be able to slip on a dress without even unzipping it (like in the good ole days... never mind, there is always my next life.)

In case you think I have skinny Chinese genes, nope, my grandfather had pants 3 normal-sized guys could get into. My mother used to horrify me with stories of how my aunt's 20 inch waist before marriage became 20 inch thighs after her 4 kids. I was determined not to walk down that scary path of permanently being called 'Auntie' by all and sundry.

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Festivals in Singapore

Singapore Attractions

  • Singapore Zoo
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  • Jacob Ballas Children's Garden
  • Gardens by the Bay
  • Marina Barrage

Wonderful Walks

  • MacRitchie Reservoir
  • Rail Corridor near Rifle Range Road
  • Bishan Park
  • Tobogganing in sunny Singapore

Making Learning Fun

Amazing Flora and Fauna

  • Interesting Animals
  • Colourful Plants

For more things to do in Singapore, go to Kids Play in Singapore.


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