Diets and Dietary Restrictions

 Foods are the major sources of our health. it can act as medicine or even a poison to our body. even so, consuming excessive foods is not healthy , everything must be in balance. from my own experience, i had gained so much weight during my High school year, due to high intake of sugar and fats,stressed, and also lack of exercise. i have tried all kind of diets methods, and been struggling with it, even more it affected my mood and my health .but, months ago i have  been studying about the nutrients of foods and try to eat more healthy, organic, less saturated fats and sugar, also exercise daily. and now,  I almost go back to my ideal weight like before. 

The important keys to remember are:
1. Never skip breakfast
2. Try to eat moderately and on time
3. Try to not eating 3 hours before sleep ( i have habits to not eats heavy meal after 06:00 pm)
4. Exercise daily ( if possible for 30 min/ 1 hour)
5. Limit the consumption of sugars and saturated fat 
6. Get enough sleep (7-8 hours no more than that) 
7. Drink enough water
8. Do not get stressed ( i find Yoga has so much effects to reduce stress)
9. Eat more vegetables and fruits 
10.Process foods are really bad, try to avoid it, use fresh ingredients instead.

Furthermore, ever since I studied nutrition at my College,  and they introduced me to Canada's Food Guidelines, i found that it is very feasible and advance, as we know there are many myths about foods and it starting to change according to many research that is happening. 

Link : ( http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php)

On the other hand, working as a chef might giving people idea, that we can eat a lot of good thing since we always surrounded by foods, but i feel the reality is different. we are so busy at the kitchen and working for hours, sometimes without break , and this condition make us does not have choice to choose what we want to eat.

Here are an example of 7 days meal plan:

	Breakfast	Lunch	Snack	Dinner
Day 1	Soaked oatmeal with milk, yoghurt,banana, pecan, chia seeds,cashew, and walnut	A small bowl of salad and 2 fillet of pan fried salmon	Roasted almond nuts and an apple	Avocado juice and 1 slice of whole grain bread
Day 2	1 slice of Spinach tuna mushroom quiche	Vermicelli noodle with chicken broth, boiled chicken,shitake mushrrom and boiled eggs	Pear and orange juice	Chilled silk tofu with soy sauce, duck egg and green onion
Day 3	Strawberry and blueberries smoothies	Artichoke papillote with julienne oion,carot and sliced garlic and butter	Variation of nuts	A bowl of fresh lettuce with lightly Caesar dressing and baked croutons
Day 4	Banana smoothies with dates and walnut	Stir fry vegetables and chicken with brown rice	90% dark chocolate	Stir fry pok choy
Day 5	Soaked oatmeal with milk, chia seeds,  yoghurt, strawberry and raspberries	Half bowl of ramen with slices pork	Variation of nuts	Protein shake with strawberry
Day 6	Avocado juice with milk	Stir fry tuna with caramelized onion and mushroom	A slice of gluten free chocolate cake	Steamed salmon with teriyaki sauce
Day 7	Soaked oatmeal with milk, yoghurt, cocoa powder and walnut	Lettuce wrap with stir fry teriyaki beef and julienne onion	A slice of gluten free banana cake	Fruit salad with lightly mayonnaise dressing

I don't really like eating heavy meal in big portion, for me eating in small portion but frequently is better. and also, i would like to share one of my favourite recipe that usually i eats on breakfast :  

Spinach Tuna Mushroom Quiche

Portion : 12

Time : 50 minutes

Ingredients:

6 eggs

2 fillet of tuna, steamed and shredded 

1 onion, thinly slice

200 gram spinach

150 gram mushroom

100 gram cheddar cheese

200 ml milk

1/4 salt

1/8 ground black pepper

1 tablespoon olive oil

Steps:

1. pre heat oven to 350F, grease muffin tint with butter

2. heat oil in a large skillet. add onion and cook until caramelized, add mushroom and cook until the moisture has evaporated.

3. add in spinach and cook until the moisture has evaporated, season.

4. whisk egg untill fluffy, and stir in milk, season.

5. combine the spinach ingredients with eggs ingredients

6. scoop the batter in each muffin tint, top with cheddar cheese

7. put into the oven, and bake for 30 minutes, untill the eggs set.