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The One Thing You Must Do To Keep Your New Year Health And Body Resolution

Serene Loong - Saturday, January 10, 2015
We are already well into the new year. Are you sticking to your health and body resolutions?

Well, here's a little something that could make THE difference for you this year.

Whether your goal is to lose 10 pounds, to increase your muscle mass by 5% or to get your 5 portions of fruit and vegetables a day, all the actions you take towards your health goals this year are actually based on this. So we'll call it Step Zero.

Looking In The Mirror

Step #0
Own Your Body, Whatever Shape It Is Currently In

What does this mean?

No blaming of your genes. No excuses about how busy you are. Not even guilt. It's just about first having the awareness of where you are right now, and then really getting that you are 100% responsibility for the current shape and condition of your body. 

If it's in pretty good shape, you know you have worked hard for it. Own it. Appreciate your efforts. Congratulate yourself.

If it's not in such good shape, you really need to own that too.

If you think about it, you probably had to do quite abit, day by day, meal by meal to get it to be exactly where you are right now. How many desserts or beers did you have to have? How many workouts did you have to miss? We certainly do not get to where we are physically in an instance. Our bodies are the results of how we treat it day in, day out, year in, year out.

You have to really get this:
You are the sole sculptor of your body of work.

So go ahead. I dare you – to stand in front of the mirror and really look to appreciate what you have done to create every little bulge in your body - be it fat or muscle.

Even better, take a photo of your current body and date it, as a report card of where you are right now.

Because when you truly get that your body is 100% the result of what you do, you can start gaining 100% control over your body.

Don't deny yourself. Own your body now.

8 Ways To Go Low Carb For Life

Serene Loong - Tuesday, June 03, 2014

Your Essential Cheat Sheet To Going Low Carb In A High Carb World

Woman deciding between high and low carb foods.

#8. Don't focus on what you can't eat. Instead focus on what you can eat that's low-carb 

Quick. Do not think of a pink elephant. 

Oops. Did you see a pink elephant in your mind?

You see, suppressing your thoughts just doesn't work. 

So if you wish to go low-carb, it's not effective to tell yourself not to eat carbohydrates. Because all you'd keep picturing in your head are all the stuff you don't want in your body - like donuts, pasta, etc. And guess what you would automatically reach for when your tummy goes growl.

So do yourself a favor and focus on the good stuff that you want and love to eat. For instance, your favorite lean cut of meat, or some non-starchy vegetable. 

Perhaps we should start by NOT calling it a low-carb diet and instead calling it a high protein and vegetable diet.

#7. Be aware of what triggers your carb cravings

Here's how you can be more aware. 

On Day 1, get a notebook and put a check mark in it whenever you feel like eating carbs. Now go ahead, eat the carb.

On Day 2, put a check mark down similarly. Then next to it, write down the emotion that you believe triggered the craving. You're probably right. Really. Next, have the carb.

On Day 3, after putting down the check mark, the trigger emotion and having the carb, notice what the resultant emotion you experienced after satisfying your carb craving. Write that down.

Look through your notes and see if a pattern emerges. 

Quite often, you'd discover that you eat for emotional reasons. Starchy carbs are often experienced as an alternate source of comfort. And that's normal. It's ok. But if you choose to, you can decide to do something different.

#6. Plan ahead

Without planning ahead and intervening, chances are, every time you experience the trigger, you go straight to the carb. Hence you need to decide what to do whenever you experience the trigger. 

Depending on the resultant emotion you wish to experience, you can substitute accordingly. If you eat to de-stress, you might find that exercise could be a great substitute. So forget that snack. Try 15 push-ups instead.

Do also plan ahead where to dine. Choosing a seafood restaurant instead of a pasta joint can really help. It is also useful to note that you should do the planning when you're not hungry so you can make a better choice for yourself.

#5. Choose healthy substitutes

If you choose to fulfill your carb craving with food still, you could still, at least make a better choice. 

Like how about replacing that bag of chips with some almond butter on apple slices? And while you're at it, why not make better choices for all the stuff you used to love? 

For instance, instead of sugar, choose stevia. Instead of a soft drink, go for water with a splash of lemon. And instead of simple carbohydrates, why not some complex carbohydrates like non-starchy vegetables and legumes? It's in your hands.

#4. Detox your fridge 

We often sabotage ourselves is by surrounding ourselves with temptation. So please. Do yourself a favor right now. Go to your fridge and pantry. And throw out all the stuff you don't want in your body. It's much harder to cheat when there are no accomplices around to help you!

#3. Fill it up with nutritious, low-carb goodness

Next fill your fridge with the food that you have planned ahead to eat. Like the apple and almond butter, and all the healthy choices you made in the earlier tip. Wait. You didn't stop to do it? No problem. I can wait. 

Go on, go back to tip #5.

#2. Have a cheat day

What you resist persists. 

That's why we say stop resisting carbs; embrace protein and vegetables. In the same spirit, we recommend one cheat day a week where you can eat absolutely anything you want. 

But of course you'd have to go out to eat that day; because it's not in your fridge, right? If it is, please go back to the previous tip and detox your fridge now.

#1. Load up on low-carb vegetables

One of the great things about going low-carb is that you don't have to count calories. But to replace the satiation factor of carbohydrates, do have more vegetables. With all that fiber, you'd feel fuller for longer. 

Do share these tip if you find them helpful! You have no idea whose life you can help transform!

Recipe For Mock Mashed Potatoes | Zero Cuisine

Serene Loong - Tuesday, May 20, 2014

Mock Mashed Potatoes a.k.a. Cauliflower Mash

If you’re on a diet or diabetic, mashed potatoes are a no-no. 

Fortunately there is a delicious low-carb, low-calorie and low-GI alternative – the Cauliflower Mash, an excellent healthy alternative to mashed potatoes.

What do the experts say about Cauliflower Mash 

Even Dr. Oz concurs.  In fact, did you know that mock mashed potatoes using Cauliflower is featured on right now? 

New York Times best-selling author Dr. Joseph Mercola also has this to say about the Cauliflower, “Because of its beneficial effects on numerous aspects of health, cauliflower can easily be described as a superfood. These are ten of its most impressive benefits follow:

1. Fight cancer

2. Boost heart health

3. It’s anti-inflammatory

4. It’s rich in vitamins and minerals

5. Boost your brain health

6. Detoxification support

7. Digestive benefits

8. Antioxidants and phytonutrients galore

Click to read his article “Top 8 Health Benefits of Cauliflower”

How to make mock mashed potatoes or cauliflower mash from scratch

Making mocked mashed potatoes takes at least 15 minutes. Typically, here’s the process:

2 minutes: Cut cauliflower into florets.

15 minutes: Steam florets till fork tender.

3 minutes: Season with salt, pepper, garlic, yoghurt/cheese.

How to make mocked mashed potatoes in 3 minutes

Now with Zero Cuisine Cauliflower Mash, you can save time as well as calories.

Step 1: For every serving of mash, boil 120ml of water.

Step 2: Dissolve 3 tablespoons of Zero Cuisine Cauliflower Mash powder.

Step 3: Stir to create desired consistency and serve with your main course.

Click on banner to watch video for a demonstration.

Mocked Mashed Potatoes In 3 Min Demo Video

Zero Cuisine Cauliflower Mash: Frequently Asked Questions

How do I use Zero Cuisine Cauliflower Mash to lose weight?

Simply replace your regular starchy mashed potato (or fries or rice) side dish with Zero Cuisine Cauliflower Mash and save 90 calories per serving! Assuming your level of daily activity remains the same, you would be creating a calorie deficit that aids weight loss.

Why is Zero Cuisine Cauliflower Mash suitable for diabetics?

Zero Cuisine Cauliflower Mash consists about 90% cauliflower which has a low Glycemic Index of 15. This keeps the blood sugar levels at a low constant which prevents insulin spikes, making it suitable for diabetics.

How can I use Zero Cuisine Cauliflower Mash to increase my intake of vegetables?

Every serving makes up 1 ½ serves of the daily recommended 5 serves of fruits and vegetables. This is especially useful for children who dislike eating green, leafy vegetables.

Is it safe?

Made from just cauliflower, garlic, herbs, sea salt and guar gum, Zero Cuisine Cauliflower Mash is produced in an FDA-registered vegetarian facility that is also HACCP and Halal certified.

FDA-registered, HACCP, Halal

How does Zero Cuisine Cauliflower Mash compare with Mashed Potatoes nutritionally?

Mashed Potatoes 160 calories Cauliflower Mash 60 calories

To purchase, scroll all the way to the top navigation bar, and mouse over 'Buy' to choose your preferred deal.

Cauliflower Health Benefits | Zero Cuisine

Serene Loong - Saturday, May 17, 2014

Move over Kale. Cauliflower has been named one of 2014’s super foods according to The Huffington Post. Here’s why health fanatics are having a blossoming relationship with the Cauliflower.

Cauliflower has been named one of 2014’s super foods according to The Huffington Post.

Health Benefit #1. Cauliflower is low-carb

The secret weapon of the health-conscious dieter, the relatively mild-tasting Cauliflower is the super substitute for all sorts of simple processed carbohydrates. When pureed, they make delicious mock mashed potatoes and when chopped, they become naturally gluten-free cauliflower "cous cous". So it’s possible to have your “carb” and eat it too.  And that’s the secret as to how dieters stay on course and maintain their figures for the long haul.

Health Benefit #2. Cauliflower has a low Glycemic Index (GI)

Cauliflower is also the Type 2 diabetic’s BFF. In a bid to to help keep their blood sugar levels more or less constant, the American Diabetic Association recommends that diabetics consume foods with a GI level below 55. And because Cauliflower has a GI of just 15, it’s perfect for Type 2 diabetic sufferers.

Health Benefit #3. Cauliflower is low in calories

Every cup / 100g of raw cauliflower only has 25 calories! So use them to create guilt-free snacks like a healthier popcorn substitute: roasted cauliflower poppers. Chomp away!

Health Benefit #4. Cauliflower is gluten-free

For those allergic to gluten, you will love Cauliflower! It has a relatively mild taste and is hence versatile enough to recreate gluten-free versions of the food you can’t eat. This includes rice, cous cous and even bread and cookies.

Health Benefit #5. Cauliflower is high in fiber

Here’s a tip for those on diet: Load up on fiber – it’s got virtually no calories and keeps you fuller for longer. Plus of course it helps with moving your bowels for further detoxification.  Which makes it great for those suffering from constipation.

Health Benefit #6. Cauliflower is high in Vitamin C

Just 1 cup / 100g provides you with 80% of the recommended value of Vitamin C you need! That's about 48.2 mg! Of course Vitamin C is known to boost your immunity, warding off the common cold and also radiant complexion.

Health Benefit #7. Cauliflower can boost brain health

With a wealth of Vitamin B including Choline, known for its brain development role, Cauliflower is a good choice for pregnant women to super-charge the brain activity of the fetus. For children, cauliflower may help protect the brain from toxins during childhood. And for the elderly, it may help to reduce age-related memory decline.

Health Benefit #8. Cauliflower can lower your risk of cancer

Ever heard of anti-cancer phyto-chemicals sulforaphane and plant sterols  indole-3-carbinol? If you haven’t, not a problem. Just remember to consume Cauliflower which contains these compounds with proven benefits against prostate, breast, cervical, colon, and ovarian cancers.

1 little fart

 It has been reported that consuming cauliflower in large quantity may cause some gassiness. "Gas" no one's perfect? Not even our superfood of 2014 - the Cauliflower. Still it's a small price to pay to enjoy the phenomenal health benefits of Cauliflower.

How to make cauliflower mash in 3 minutes

Step 1: For every serving of mash, boil 120ml of water.

Step 2: Dissolve 3 tablespoons of Zero Cuisine Cauliflower Mash powder.

Step 3: Stir to create desired consistency and serve with your main course.

Zero Cuisine Cauliflower Mash is available in 2 flavours: Garlic or Wasabi. It is all natural, contains zero preservatives and is manufactured in an FDA-registered facility that upholds international HACCP standards. It is also vegetarian and halal-certified. 

International standards including FDA registration, HACCP and Halal Certified

To purchase, scroll all the way to the top navigation bar, mouse over 'Buy' and choose your preferred deal.

Source: The Huffington Post, Food Network,, American Diabetic Association, USDA, Forbes and American Cancer Society.