The reason why I avoid bread.

Some of my friends might have realize that i don’t eat bread, or some of your friends are not eating bread. Do you know why? In the supermarket these days, you can easily see GLUTEN FREE products but do you know what it is?

Before i learn about how my body reacts to food, i am a bread lover. Bread used to be a staple in my breakfast, yes my family is still having bread everyday. I just don’t consume bread anymore. (*I can’t control everyone, even my family so.. its okay if they want to eat it, it their life)

Why i started avoiding bread?
In actual fact bread is not the thing i am avoiding, i am avoiding gluten. Gluten is found in many products below is a chart to show which product contains gluten.

Many of us are actually Gluten intolerance and it can result in a mal-absorption syndrome. In sensitive people, gluten destroys the villi on the lining of the small intestine, and with them the ability to adequately absorb nutrients, leading to chronic nutritional deficiencies and uncomfortable intestinal symptoms such as bloating, gas, diarrhea, and constipation, as well as other symptoms such as fatigue, depression, moodiness, and anxiety. There also may be neurological symptoms such as shooting pain, numbness or tingling of the arms and legs, and mal-absorption of calcium can cause muscle cramping and tension, skin rashes, and eventually osteoporosis. Migraine headaches are another potential symptom.

How can gluten make you fat?
To put it simply, people who are intolerance to gluten will get a stress out gut. Gut is also a primary detoxification pathway to get rid of toxins such as xeno estrogen. Ensuring healthy gut function can facilitate optimal detoxification, thus lowering the toxic load of the body and promoting fat loss. factors like the pill, food intolerance, antibiotics, steroids, refined sugar and food chemicals can disrupt the good gut flora and compromise its functioning. So how can gluten make you fat? One of the main usage of fats is to buffer toxic, with a damaged gut, you are unable to detox properly and fat storage will increase to buffer the toxic produced.
-Trainasp Fat loss bootcamp.

How to know if you are gluten intolerance?
You might not notice it but you could be intolerance to gluten. There are too many things that is happening in our body every second and if it is not a threat our body will slowly move our focus away from it. For example, try slapping yourself hand for 1 min, initially it will hurt but after 30sec you will feel less of the pain. Our body desensitized our self to the pain as our brain know this is not going to kill us. Its the same as gluten.

To test for gluten sensitivity is a gluten-free diet. Eliminate all gluten-containing products for 30 days, followed by eating as much gluten as possible for one day. Those who are gluten intolerant will typically experience bloating and diarrhea or constipation and might feel depressed, anxious, or irritable when they re-introduce gluten into their diet at the end of the 30 day trial period.

When did we started eating so much gluten?
A very interesting story how we are now consuming a lot more gluten, that i find that it is pretty logical. 19th century where railway and mills in large quantity and that is also during the great depression where everyone is not able to afford meat, cheap wheat (pasta and macoroni) becomes a staple in a lot of people diet. Then in 1990 it becomes USDA base food in the food pyramid. So who is the fattest country now?


#EatClean at Raffles Place ALOT ALOT OF MEAT with The Daily Cut

#EatClean can be easy, we just have to choose our food location carefully. There is always a choice! So today i want to share with you THE DAILY CUT.

1 Raffles Place
#B1-31 One Raffles Place
Singpapore 048616

Mon-Fri: 11am to 3pm (last order at 2.45pm)
Mon-Fri: 6pm to 9pm (last order at 8.45pm)
Sat-Sun: 11am to 4pm (last order at 3.45pm)

1 Fusionopolis Place
#01-28/29 Galaxis
Singapore 138522

Mon-Fri: 11am to 8pm (last order at 7.45pm)
Sat: 11am to 4pm (last order at 3.45pm)
Sun & PHs: Closed

Alot Alot Alot of meat, i must say they are really generous with their meat serving if you are wondering how much is alot see below. A very well planned out food choices for everyone, be it bulking or cutting they will have a customize menu all ready for you.

The daily Cut
The daily Cut

For people who wish to cut i highly suggest going for salad as the base and get a serving of protein together with avocado, broccoli and nuts this will cost you about $14 depending on meat choice.

To gain weight can consider going for 2 portion of protein and 1 carb choice (sweet potato, Brown rice or pasta) this will cost around $18.

Value saver i will highly recommend you to buy the 3 meat combo and add on a serving of carbs. you can eat half and save the other half later! i sometimes do 3 meat and 3 carbs and i eat for 3 meals. 😉 Dont say never share my secret. 😀

Lunch hour at daily cut is crazy (12 to 1pm), so be prepared to queue for 20min and they may not have a seat available. Hope to see you around at daily cut soon!


#EatClean under $10 at Raffles place, Food Review : Wheat Baumkuchen

Eating clean in raffles place

cant be easier these day with so many salad shop opening! However eating clean under $10 and it taste good and the serving portion is good and staff is friendly and service is fast and and and and its awesome is hard to find!!

Eating clean with Wheat Baumkuchen

they currently have 2 outlets one at Asia Square Tower 1 food garden. 8 Marina View, #02-02. tel: 65350277. Closed on weekends and another next to raffles place mrt at One Raffles Place, #B1-23. Opening Hours: 9am – 9pm. Mondays to Sundays. Tel: 64433391

For protein they serve teriyaki chicken, salmon, salmon sashimi and beef, egg and carbs you can choose salad, soba or brown rice. I would highly suggest going for less sauce as it can be quite salty and try not to go for the salmon sashimi as the serving can be quite little as compared to the actual grilled salmon. Overall clean eating environment but can be quite crowded at lunch hour (which is normal for raffles place) so you might consider doing a takeaway instead. Great thing about them is they dont close at 3pm to 6pm so you can choose to dine when there is lesser crowd.

i will give it a 8/10. Eat clean stay lean. Be Healthy.

#EatClean at Raffles Place with Wafuken

After your workout dont know where to go at raffles place?

Check out Wafuken located at 12 marina view, asia square tower 2, #02-05 S018961 but do take note they are closed on the weekend.

What is so special about wafuken is how their food is actually prepared.

If you look at the menu you see the word SOUS-VIDE and if you are wondering what does this means Sous-vide (French for “under vacuum”) is a method of cooking food sealed in heat safe vacuumed packs in a temperature-controlled water bath.The Sous-vide method allows us to consistently produce perfectly cooked proteins, which also retain the flavour, moisture and nutrients in the meat.

Wafuken mission and standard which i believe they are doing a excellent job in up holding.

The food we serve does not contain unhealthy fat or excessive sugar. Instead, we utilize modern cooking techniques coupled with flavourful combinations of herbs, spices and quality ingredients in order to provide you with a healthy yet undeniably delicious experience.

My Honest review on Wafuken.

wafuken raffles
wafuken beef brown rice and sweet potato

Personally i tried their beef, salmon and chicken the taste and consistency of the shop is really good. I actually when there to dine for a few times before coming up with the review and the food taste equally nice every time i go back. The meat is really tender and juicy and especially the melt in your mouth salmon because of their special cooking method (sous vide). One more thing their chicken breast is a must try, it doesnt taste like breast meat, serious.

Serving Size and price:

Wafuken is more of a quality than quantity kinda place, if are on a high protein diet the protein it will probably cost you about $20 to get you the protein you need. For me i am pretty satisfied with a beef combine with brown rice and sweet potato which total up to about $15 for a meal, i get 2 carbs instead of vegetables so it will be filling for me. If you get the chicken meal it will be around $12.

Over all experience:

First you meet their friendly staff who will help you with your order, then the neat and clean shop front, then comes the food can take a while during lunch hour as there will be quite a lot of people so GO EARLY like 11am. The display of the food makes the food even more appetizing and of course the taste (thumbs up). If you are around the area, go have a look. Now dont say i bo jio and you dont know where to eat clean.

Things food company dont want you to know!


sugar-is-addictiveAccording to a recent study published in Nature Neuroscience, high fat, high calorie foods affect the brain in a way that is nearly identical to cocaine and heroin. When two researchers from florida’s Research Institute fed rats high-fat-content foods, including cheesecake, sweets and even bacon, every single one of the food activated a release of dopamine, just as the drugs do. Scarier still, over time the rats needed bigger and bigger quantities of junk food to get that same amount of dopamine, just as drug addicts need more and more of their drug of choice to maintain the same ‘high’. Researchers concluded that when the rats ate enough of these foods, and in big quantities, ‘it leads to compulsive eating habits that resemble drug addiction’ (klein, 2010). The most unsettling finding of all? When the researchers compared the brains of the rats hooked on heroin and cocaine, they found that the additive effects of the junk food actually lasted seven times longer. ‘While it took only two days for the depleted dopamine receptors in rats adicted to cocaine or heroin to return to baseline levels, it took two weeks for the obese rats to return to their normal dopamine levels,’ the study reported (Johnson and Kenny, 2010)

Food choices is important, one small can of sugary drinks can lead to long term addiction. Choose wisely.


This is taken from one small part of the book Brandwashed by Martin Lindstrom.

How to not get cheated by Supplement facts and Fancy Supplement Label!

1. Serving size is important. Promising for example 60grams of protein serving doesnt mean the product is better, it just means that the scoop size is bigger or extra serving is need. To get a fair comparison do see the recommended amount of powder recommended per serving.

2. Claims of BCAA and Glutamine can be misleading, by this is refer to some packaging showing bcaa and glutamine content. This normally means that in the 24 grams of protein when broke down will provide you with 5gram of bcaa. If you check the scoop size, how can a 30gram scoop contain 24grams of protein plus 5.5g of bcaa plus 4gram of glutamine.

3. One rule to remember, your ingredient list is in the order from highest content to lowest content. (whey concentrate, whey isolate ….) means it contains more whey concentrate than isolate.

4. Cheap supplement are they really the same? Good things dont come cheap. If the supplement facts is the same, check the source of the product, if the source is alright check the ingredient.

5. Know what you are taking and not follow blindly by fancy product name. There are a few in the market don’t want to name them but do watch it, some are just very normal product.


Chicken chop found at plaza singapura kopitiam (Now at 313 Food Court)

Chicken Chop found at Plaza Singapura Kopitiam! Looking for food that will keep you lean at Plaza Singapura? Check out this shop that sells grill chicken breast! – fire grill stall located inside Kopitiam food court.

chicken chop plaza singapura
chicken chop plaza singapura

Introducing Caribbean chicken steak at the price of $7.90. 1 piece of chicken breast is 250 gram comes with 1 vegetables and 1 corn and 1 choice of carbohydrates will be fries, wedges or rice.

The chicken breast is so tender and delicious. Unlike the one that we cooked. Which is normally hard and tasteless. Maybe because of the thickness that they cut and the way the chicken is cooked. They also have this special sauce for you to dip, a little bit of a sour taste to make the grill chicken more appetizing.

Lean gains meal done at Plaza Singapura.

Who say eating clean is gonna be hard! Follow me for more update on lean gain food!

Subway eat fresh? Is Subway really fresh?

I always loved the subway chicken breast foot long. Ordering it without the cookies and drinks thinking that it was the healthiest meal ever that will help get me lean and shredded.  What can go wrong with bread, vegetables (cucumber, tomato, and olive) and chicken breast?
Only until one day, where I got the frozen chicken breast that was taken out fresh from freezer. They had to defrost it in the oven and it looks the same white chicken and everything, until I chew on it. Some of the part wasn’t normal, it was chewy, it feels like I just put some eraser into my mouth. I knew that something was not right. So here is my research for the FRESH SUBWAY.
First of all, SUBWAY EAT FRESH according to SUBWAY is define as the sandwich is made fresh on the spot and that doesn’t mean the ingredient is fresh.
In its defence, Subway says by ‘fresh’ it means that the sandwiches are freshly made in front of customer, not that the ingredients are fresh. It also says that, where possible, it sources meat from the UK. Not that its meat is 100 per cent meat: Subway told me its ham contains pork rear-leg meat, water, salt, stabilisers, dextrose (sugar), lactose, smoke flavouring, preservative and antioxidant. What goes into the flavouring, it did not divulge.
I will only be touching on the chicken breast for this post, but subway is still a fastfood chain stall so we cant really expect much. Here it goes …
Chicken breast with rib meat, water, seasoning (corn syrup solids, vinegar
powder [maltodextrin, modified corn starch and tapioca starch, dried vinegar], brown sugar, salt, dextrose, garlic powder, onion powder, chicken type flavor [hydrolyzed corn gluten, autolyzed yeast extract, thiamine hydrochloride, disodium inosinate and disodium guanylate]), sodium phosphates.
Your chicken breast is not really your chicken. It is a mixture of corn syrup, maltodextrin, corn starch, tapioca all the bad carbohydrates. And some corn gluten and your chicken taste comes from chicken type flavor. All I can say is what did I just ate!?
Anyway it’s a fast food chain, don’t be cheated by the eat fresh and thinking that eating subway is healthy.