Moon cake

Some say it was Latern festival, some say moon cake festival and other say Mid Autumn Festival.
All I know.....it is time to enjoy some moon cakes! The first moon cake that I had this year was a lotus paste single yolk moon cake. I don't quite like it as it was a bit too sweet for me. Although I already knew that it is high in calories, I still decided to take a look at the label.

 

Serving size: 185g/ moon cake

Calories: 906 kcal

Carbohydrate: 101g

Protein: 12.3g

Fat 43.8g

Walau eh...one mooncake is about 60% of my daily calories requirement!

Or equivalent to 4 Chinese bowls of rice in terms of the calorie value.

Luckily I only took 1/8 mooncake each time ! 

What about the one without egg yolk? It ranges from 700-800kcal each. 

I love coconut juice

The weather is really hot and dry in Kuching. The temperature can goes up to 36'C. I have been sweating a lot and always feel so thirsty.  Sometimes, it makes me crave for some young coconut juice...

Coconut juice 
Net weight: 250ml(1 cup)
Calories: 55kcal
Fat:0g
Protein:0g 
Carbohydrate:14g 
Fibre: 0g 
Sodium: 3mg
Potassium: 496mg 



Summary: It does not contain fat or protein, low in calories and the carbohydrate content is equivalent to 1 serving.  It is also high in Potassium, good for athletes as an alternative to sports drinks as the content of sodium can be increased by adding in some salt. However, for those with kidney failure who needs fluids restriction with elevated potassium levels, be cautious with this coconut juice.

Coconut flesh, old or young? Vs coconut milk?

When we were having dinner not long ago,  a friend asked me, " Karene, why people says coconut is fattening? Which part is more fattening? Its flesh or the juice?"

Coconut flesh, old  (thick, hard and whitish flesh)
Net weight: 100g
Calories: 357kcal
Fat:34.5g
Protein:6.8g 
Carbohydrate:4.7g 
Fibre: 4.6g 
Sodium: 3mg
Potassium: 285mg 

Coconut flesh, young (jelly-like, slightly white, aloe-look)
Net weight: 100g
Calories: 38kcal
Fat:1.5g
Protein:1.1g 
Carbohydrate:5g 
Fibre: 0g 
Sodium: 15mg
Potassium: 483mg 




Summary: Old coconut is 9 times higher in calories and 23 times higher in fat content as compared to young coconut.  The protein and fibre in old coconut is higher and the carbohydrate content is about the same. The potassium and sodium in young coconut is higher makes it a better choice for physically active adults with higher sweat loss and frequent muscle cramping during exercise. So, opt for young one if you are concern of what you eat.
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"What? Coconut milk? Oh Gosh....I ate so much nasi lemak....die liaw lah"
Karene's response, "..........." (speachless)

Coconut milk (Santan)
Net weight:14g (1 tbsp/3 tsp)
Calories: 39kcal 
Fat:4g
Protein:0.4g 
Carbohydrate:0.4g 
Fibre: 0g 
Sodium: 2mg
Potassium: 56mg 

Coconut powder (Santan)
Net weight:6g (1 tbsp/3 tsp)
Calories: 41kcal
Fat3.6g
Protein:0.7g 
Carbohydrate:1.5g 
Fibre: 0g 
Sodium: 2mg
Potassium: 32mg 







Summary:  Santan is considered as fat exchange when we  do the comparison.  (A teaspoon of oil provides 45 calories and 5 g of fat.) So, 1 tablespoon or 3 teaspoons of santan (milk/powder) is equivalent of a teaspoon of oil/fat.  Common Malaysian foods with santan are nasi lemak, curry, laksa kuching, desert with santan, local vege masak lemak, local kuih and etc.  If you are controlling your weight, watch out for these hidden fat.

All about rojak

It has been quite some time I have not update my blog about food. Until recently a friend asked me about the calories content of rojak.  I am not so fancy about rojak. But in Kuching, you can really get a nice Fruit Rojak and Chicken Rojak.

Fruit Rojak (1 plate) 
Net weight: 250g/bowl
Calories: 443kcal
Fat:20g
Cholesterol: 28mg
Protein:15.5g 
Carbohydrate:51g 
Sodium: 680mg

Indian Rojak (1 plate) 
Net weight: 330g/bowl
Calories: 752kcal
Fat:51.2g
Protein:25.1g 
Carbohydrate:47.9g 
Sodium: 901mg

Mee Rojak (1 plate) 
Calories: 898kcal












Summary:
Personally, I prefer Fruit Rojak. Not so oily and healthier choice. Want to try? Just give me a call if you happen to be in Kuching...

Plain Rice

Usually when I mention or compare the calories content of certain foods, I will use rice as the reference.  So let us take a closer look at the nutrition value of the plain rice itself.

Plain Rice (1 plate) 
Net weight: 159g/bowl
Calories: 207kcal
Fat:0.2g
Protein:3.7g 
Carbohydrate:47.6g 
Sodium: 10mg

Summary:
Did you see the difference between fried rice and plain rice? The fat and the sodium contents are so much lower....Next rime, try to learn to enjoy the original taste of the rice itself.  It taste especially good when you are hungry....

Fried rice

I seldom eat fried rice. Not because of its high calories content.  Simply because I prefer the fragrance of the plain rice itself.  Besides, the MSG that they use tends to make me feel so thirsty....

Chicken Rice (1 plate)
Net weight: 330g/plate
Calories: 637kcal
Fat:25.1g
Protein:16.2g 
Carbohydrate:86.8g 
Sodium: 1465mg


Summary:
Hmmm.....The calories of a plate of fried rice is 3 bowls of rice. And it is so much higher in sodium too....

The food for my life

My friend asked me these questions. What do you want in your life? What are you searching for in your career? Money? Love? Fame? Wealth? Health? Hmmmm.....I am not a greedy person.  As in nutrition, when we say it is not the more the better, the same thing goes to life. All these while I know that I want a balance in family life and career, love and money, wealth and health.  At the same time, I learn to be moderate in everything. And of course life can not be too dull, otherwise I will get bored easily.  So, I need some spices to add up to the variety. All the sourness, sweetness, bitterness and spiciness of it makes up the taste of my life. These are the 3 main keys for healthy balance diet and it also applies to my life.  All I am looking for is the Quality of Life. In order to achieve that, I have to sacrifice certain things too. I want people around me to be happy, especially the one who loves me very much. And I wish I can spread the happiness to everyone too so all of us can share the same Quality of Life.

Please don't scold me...

I remembered that I have a patient by the name of Mr. S, who was always forced by Dr. P to come for dietary review. He presented with all the co-existing diseases, went for his CABG, don't know how many times of Angiograms and admissions.  But  his control remained the same at all time.  His compliance to the dietary advices and exercise was still damn poor after so many times of follow-up.  Dr. P also didn't know what else to do with him.
I knew he was so reluctant to see me, and he even told the clinic nurse that he refused to see me. "Am I not good enough to educate him?" I asked myself this question for many many times.  To be honest, I don't like to see him anymore but because of the respect to Dr.P, everytime, I will have to reemphasize on Diabetic Diet to him again and again.
And one day, when Dr. P insisted on either starting him with an additional drug or insulin and sent him over to me, he came with his wife.  Before I raised my voice, he said, "Please don't scold me...I have already been scolded by Dr. P." So, I took a deep breath and said, "I am not going to tell you anything today. Now, you tell me, how do you want me to help you this time?"  Then he started to tell me his story.....and his wife was in tears.

(A bit look like Mr. S)

I decided to send him back, "You go back, sit down and discuss with your wife properly, do you want to restart everything all over again, the diet, exercise and the weight loss program? Are you determine to make changes to your life? Once you have decided, come back to me."
He came back the next day with his wife.  So, I reviewed his dietary intake, his lifestyle and his medicines regime. Oh gosh....then only I found out that he didn't take medicine according to the advice too. He took them on and off and at anytime he liked.

So, I came out with a time table of foods and medicine timing, blood sugar checking schedule, exercise regime and explained to him all the reasons behind those restrictions one by one.  I told him that, "I have never gave up on you and I hope you will not give up too." He promised me that he will comply this time and I believed that he will.

(Of course the restriction does not looks like this....)


2 weeks later when he came for review, not to my surprise, his blood sugar level started to stabilize. He was glad to see the changes.  I asked him, " How do you feel now?" He answered," I feel so great.  Now I understood why I should follow your advice and thanks for taking so much time to explain to me all the theories behind those restrictions."



Hmm....I just want to let him know that, I feel great to be able to help him too.

Raya with Ketupat

I was searching for nutrition information on ketupat but couldn't find any. So, I plan to estimate the calories based on the recipe.  I ask my colleague, " I kg glutinous rice can make up to how many ketupat?" Unfortunately, she says, "My mum also wasn't sure bout that." I am wondering, isn't it making ketupat an essential tradition for Malays during Raya celebration?
So, I continue to search and managed to find the one listed in Malaysian Healthful Recipe published by Nutrition Society of Malaysia.  It is the recipe origins from Northern West Malaysia which is known as Ketupat Pulut Palas.

'Healthy' Ketupat

(Net Weight: 180g/serving)
Calories: 667kcal
Fat:28.4g
Protein:12.5g 
Carbohydrate:97.9g 






It only mention the serving size in gram. But looking at the carbohydrate content, one serving should be 2 ketupats.

Summary:
2 ketupats or 1 serving here is equivalent to 3 bowls of rice.  Since this recipe is listed in the Malaysian Healthful Recipe,  I assume that it is lower in calories and fats compared to the ordinary one.  Walau eh....that means the ordinary ketupat is even more fattening wor...

Fried, Rendang or Curry?

Fried, rendang or curry beef? Which one do you prefer. For me.....hmmm......I would say all are nice. But I will opt for rendang if I have to choose only one.  Hahaha. What about you?

Beef, fried

(Net Weight: 85g/2 pieces)
Calories: 288kcal
Fat:13.2g
Protein:26.4g 
Carbohydrate:16g 

Beef, curry
(Net Weight: 90g/2 pieces)
Calories: 130kcal
Fat:5.1g
Protein:13.1g 
Carbohydrate:7.7g 

 Beef, rendang

(Net Weight: 50g/2 pieces)
Calories: 127kcal
Fat:8.3g
Protein:9.1g 
Carbohydrate:3.9g 







Summary:
Please takes note at the net weight and the serving size when you refer to the calories and nutrients contents and not the photos shown.   Here, it refers to 2 pieces only.....Not the whole bowl or plate.  The photo is just showing the cooking methods or the food items only.