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21 DAYS HEALTHY CHALLENGE

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Showing posts with label HEALTH. Show all posts
Showing posts with label HEALTH. Show all posts

Monday, 14 December 2020

5 REASON WHY YOU HAVE TO DRINK WATER


1. Lose Weight

Many studies support the theory that drinking water is beneficial for weight loss. Since water is naturally calorie-free, it is generally linked with reduced calorie intake. This is mainly because you then drink water instead of other beverages, which are often high in calories and sugar. In other words, water is a natural appetite suppressant. 

2. Improve Digestion

Water assists in the removal of toxins and waste from your body encouraging regular bowel movements and is crucial for a healthy gut. Drink water regularly also helps to prevent constipation by ensuring unconstrained bowel movements.


3. Skin Booster
Drinking water combats dry skin, flushing out toxins and bacteria. So preventing dehydration improves the appearance of skin giving a healthier and more youthful look. Water plumps up your skin cells, minimizing the appearance of wrinkles and fine lines, which keeps you looking younger. 

Drinking water also keeps your skin glowing by flushing out impurities and toxins that dull your skin from the body. Drinking warm, vitamin c rich lemon water on a daily basis is a perfect remedy that will keep your skin glowing.

4. Regulates Body Temperature

Water that is stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. As it evaporates, it cools the body especially in sport.

Low water level in the body, heat storage increases and the individual is less able to tolerate heat strain.

Having a lot of water in the body may reduce physical strain if heat stress occurs during exercise. However, more research is needed into these effects.


5. Flush Body Waste

Water is needed in the processes of sweating and removal of urine and feces. It flushes toxins and waste from the body and transports nutrients to where they are needed. Without water, the contents of your colon can dry out and get stuck, eventually causing constipation. Water is a natural lubricant that softens stool and promotes evacuation of the bowels.

Water is also important to kidney systems. Our kidney system is unique in its filtering capabilities and totally dependent upon water in order for it to work. The kidneys remove waste products from the blood, eliminate toxic substances in the urine, and receive water-soluble toxins from the liver for processing. They filter voluminous amounts of blood each day and in doing so maintain the body’s water balance and excrete toxins and excess fluid through the bladder. Daily fluid intake is essential for our bodies to function efficiently.




Tuesday, 1 December 2020

21 DAYS EAT CLEAN CHALLENGE AND BE HEALTHY


Here's my 21 days journey to be healthy and lose weight on he same time. As much as I love food and concern of what's going in to my stomach, I took it for granted especially when all of us is locked indoor since the first COVID-19 kicking in March 2020. It is a nightmare for everyone of us.

YES, is sounds good that we can spend time at home and work from home all day, BUT up to one point, most of the thing that we love the most to be out is become illegal. That caused me started to gain weight in short period, I started to get frozen shoulder, neck pain, demotivated, exhausted, easily get tired and bla, bla, bla.. to much to tell, but roughly that's my experience. 

That is when I started to fix 'WHAT IS WRONG  WITH ME?' and 'I NEED TO BE HEALTHY'. So, let me share how is that 21 days going with 1 big meal during lunch. I took healthy meal replacement for breakfast and dinner. 

Day 1

Here’s me so called eat clean menu. Need to increase the veges portion. But steaming all is just so right for busy day. ‘Campak-campak, stim, siap’. Of course the plum goes first to my stomach 😀

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Day 2

I had another ‘steaming’ day. But the fish portion is a little bit to much, it was so filling, a little bit bloated too. Second day is okay, despite the rashes on my skin. And to the restroom more than 10x 😂

Day 3

‘All go out burnt day’ ðŸĪŠ  Baked dory fish, that’s just lil bit too much with 2 pieces, sweet potatoes and orange all these 3 caused me bloated 😂😂😂

But anyways, day 3 rashes slightly gone but 1 pimple grown up like mushroom. I felt little less sleepy or haangry this day. Let see whats happen on day 4. #cleanse #bodycleanse

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Day 4

Despite of all the challenges during cleansing my body, I still eat good food. Need to substitute either Orange or Sweet Potatoes for this meal in the future, lil bit more calories that need even more workout. 
Started with HIIT on day 4. Muscle cramp and pain, aaah don’t say.. but I started to sweat #nopainnogain



Day 5

Here’s another quick and easy meal for lunch. Oven grilled catfish, boiled spinach, scrambled egg and fresh salad. Doesn’t really take long to prepare.

Most of the time, real food does look expensive, but actually it is even cheaper. Let me show some calculations (price are just estimation based on my spending)

👉🏞 McD set meal roughly RM15
👉🏞 1kg catfish RM 7 + 1 pack Salad RM6 + 2 cucumber RM3 + 1 tray egg RM8 + 1 pack baby Spinach RM6 = RM30 (roughly can prepare 5 meals at least, of course some balance of the leftover here and there) RM30/4=RM7.5 well done! 👏


Day 6

Alright, seems things are working out as planned. Still on track on the weekend. No rice intake. Of course you can take rice, but everybody has a different body, only you know what’s work for you. I easily put up weight whenever I take rice (of course you need to look out of the rice portion) but once you had it, very hard to stop, so I rather not.

So day 7 meal is a lil bit more that usual, some sambal to spice things up 😂
Let’s do some calculation again
1️⃣ Stingray 1 kg RM8 (3 fishes)
2️⃣ Kedondong RM4 (7pieces)
3️⃣ Eggplant RM3 (3/pack)
4️⃣ Cucumber (remaining ones)
5️⃣ Egg (remaining ones)
6️⃣ Chili RM6
👉🏞  RM21 (let say meal for 6 times, since I bought 3 fish, it os only cost me RM4+-

Real food it what it takes!

Day 7

I always like to add more colour on my food. Just because it is #INSTAGRAMABLE ‼️ 😂

Kidding! Okay, reason why is because colours does have energy & it will impact both function of body and brain. Just like our lives, we need more colours to keep it happy, don’t we? ;)

Day 8

Today all are in good portion. Craving for mamak style mixed veggies, so did something similar but no fry. Substitute oil, just water instead. If you still want to fry, olive oil is good. Guess tempe is the easier to prepare.

What did I notice on day 8? My digestion started to get back to normal, morning first thing is business number 2 😂

Day-8 meal cost less than MYR 5. All home made if you do weekly shopping.



Day 9

Initial plan was to make zucchini pasta, but then the grated tool wasn’t available and I just want to have lunch ON TIME without postponing. So, sliced it all and air fried, of course lil bit dry for this meal, a drop of homemade chili dressing makes it perfect. Quinoa act as rice. It is a good source of protein & fiber. With the texture like fish egg. Main card is the gripped chicken.

Day-9 I already started to easily feel full. Struggling to finish my food.

Cost for the meal is less that MYR10. Organic Zucchini is about MYR3, can eat for 2. So, do the calculation. Real food isn’t costly, it will be if you don’t eat in the right portion.

Day 10

Another healthy meal day. Just enough for my daily calorie intake. Delicious! Ayam goreng kunyit but healthy ones with air fryer. Quinoa and mixed vegetables.

I shouldn’t say this but I ‘kentut’ and burp a lot on day-10. If you really know your body, you can feel and notice the changes.

You can do today’s meal calculation. Plan your meal weekly to help you budgeting expenses.

Day 11

POKE BOWL! I don’t know why, I just love this kind of ‘kerabu’ food. Just mix fresh vegetables and there you go. All steamed including salmon. Sorry, not all, except for the purple cabbage, rocket salad and baby spinach is raw. RAWR! There were 3 tablespoons of brown rice at the bottom. If you can’t take it plain, feel free to add some of your favourite dressing, not too much, a drop or two only.

Life is too dull with plain white rice, oh heyy add some colour into it and enjoy!

Meal cost less than MYR10. Salmon is for 2, organic veggies for many days. You can opt for normal vegetables. I am just a little bit cautious on what’s going into my tummy despite all good food, I prefer organic. If there’s no organic, you can use the vegetables wash to remove all the pesticides etc.


Day 12

Nasi Kerabu healthy version. Mixed rice, toast coconut, veggies and fish. Complete nutrition for day 12.

So far so good. Feeling better by day. At least no more grumpy morning lol!



Day 13

Oh already 13! 😂 Today’s lil but full since breakfast, so I went for the simplest and easiest to eat. Steak Salmon 
👉🏞 Air fried ok? And homemade avocado salsa ðŸĪĪ Little bit lack of carbohydrates source, you can replace with spinach or broccoli for that.

Stay tune for the recipe video in my YouTube channel soon! Pretty busy taking care of myself that I don’t have time to be social lately ðŸĪŠ 
I will be back very soon!

Day 14

Been craving for #bimbimbap but home cooking always better because you know what you eat and no hidden calories.

All steamed veggies, air fried chicken and 3 tablespoons of Japanese white rice 🙊

Seems like my food portion is getting smaller by day. That I am struggling to finish the food even though already cutting down the amount.

Yesterday I did 30 minutes HIIT and I managed go to through all the exercises. Yeay!!! I have been struggling to even do burpees, but yas, I did! Yeay! So, don’t give up, you know you can do, just give your body sometimes to get used to it.

Day 15

Today’s lunch was finishing up leftover rice from yesterday. And remainder veggies as well. Air fried catfish and tempe, no oil pan fried veggies and cucumber. Rush hush day with delicious, yet nutritious meal.

Do you know what’s my other magical thing I notice today? 
➡️ But before that, just so you guys know, I have been having a serious frozen shoulder 😰  for the past few months (most likely its due to lifestyle during mco and weight increased. 
I even went to massage but didn’t work) since I started the new dietary, my shoulder is better, not just that, my neck too! ðŸ˜‡ 
I am so happy and glad it just went away, I have no idea how or what or why.
✅ It could be that I have been feeding enough nutrition ðŸĨ— needs that my body needs
✅ It could be the workout
✅ It could be proper sleep
⭕️ But all does it work together. Consistent, effort and one small step to start. There is no shortcut ❌

I remember when Sis Syafiza told me once, “putting up weight can make us sick” I second that ðŸ’Ŋ %

I hope for better improvement by day :)

Day 16

Quick lunch at home 😋 Provide healthy and good nutrition to your body and they will do the rest :)

One of the most easiest meal to prepare tbh. Air fried Salmon Steak, homemade salsa and salad.

No oil, no additives. Only good oil from Salmon itself will do. Can you imagine how much fat I can literally cut from this meal?

Day 17

Craving for fried glass noodle, but opted to substitute the oil to keep #cleaneating A little glass noodle, not too much (the calories are about the same if you take rice, ok?) Scrambled eggs, grilled chicken and vegetables of your choice! Mixed all up, and it is good to go. Yeah, I know, perhaps some of us can’t bear with the taste, you can add some salad dressing, or splash of olive oil.

Day 18

Another day with rice - just because I cook a lot, I usually repackage and keep in the fridge for 2 days the most. Rice 3 tablespoons as usual, nothing more, I get full easily now.

Sometimes just can’t get ride of our favourite chicken part, DRUMSTICK, just air fried it to substitute the cooking oil. You may remove the skin before eating despite the drumsticks it self contains high fat ðŸĪŠ
Mixed veggies, just ‘fake stirred’ on pan with little bit of water and salad.

I am noticing that I easily get haangryy after breakfast lately. Only happens between 10am-12pm. Guess my metabolism is increased by day. So, needed to get lunch by 12 next day til the body adapts it again.


Day 19

Lesser and lesser lunch intake despite feeling hungry after breakfast.

Pretty small fish, perhaps need to get little bit more bigger fish or add in an egg for the meal balance. However, able to finished all in plates.

Mixed veggies + scrambled egg, no oil. If you guys want to stirred fried it, go for olive oil.
I think today’s meal is okay, it is fillings. The brown rice is no longer takes like brown rice. BROWN RICE IS THE NEW WHITE RICE! 😆


Day 20

Look! Another beautiful and full plates. Basically I just purposely spread the rice flat so my brain know that I have a lot of rice in plate. In a way it is training the brain to learn how much is a lot. The brain will send a signal to your body, you will be full. (That is just my theory, that I always use to get my body adapted to it).

Anyways, it was only 3 flat tablespoons rice, air fried salmon, salad and water ‘fried’ cabbage.

Don’t really need any seasoning, the salmon produce its own oil, just perfect when you mixed it all.

Meal cost is about MYR15+- Salmon is about 12 bux and the rest are from the day before.

Looks like one more day, to the road to be healthy. Still wasn’t sure what’s next 😆



Day 21

Oh wow! It is day 21! Last day to road to be healthy. But wait, it will not stop here. Guess, I will have more living healthy stuffs coming up.

Had fancy and colourful lunch at home. Baked spinach #quiche and chicken salad on the side. Not gravy except lil bit of olive oil for the salad dressing. You should use #cubanelle pepper for salad, it taste better than bell pepper tbh.

Feel free to reach out if you wanna be part of #healthymovement



Want to stay healthy without eating bland food? Here is your chance! REGISTER here to find out more!

Saturday, 28 November 2020

5 REASON EAT OAT TO LOSE WEIGHT

Eat Oat To Lose Weight


(Photo Credit: VeryWell)

Oat is an ideal meal option to lose weight. It contains high protein and fiber. While protein helps to make up your nails, bones, and muscles, it also helps your bowel and digestion. When consumed on a regular basis, oats can help prevent a range of ailments.

1. Feeling full all day!

Oat has log GI content, it provides you sustained energy. The nutritious profile will keep your tummy feeling satisfied for longer period of time. So you won't easily feel hungry and it does help you to STOP SNACKING. The soluble-fibre also works to increase satiety hormones and delays stomach emptying - keeping you feeling longer.

2. Boost energy level

Oats are a great source of slow releasing carbohydrate which helps provide the energy you need to keep going throughout the day. It don’t cause a rapid spike to your blood sugar levels and also provides sustained energy rather than a quick peak followed by an energy slump (which happens when we eat things like sweets).

 3. Promote healthy bacteria in digestive tract

Oatmeal contains beta glucan which oatmeal forms a gel-like substance when it mixes with water. This solution coats the stomach and digestive tract. The coating feeds good bacteria in the gut, which increases their growth rate and can contribute to a healthy gut.

4. Reduce your sugar level

If you have diabetes, you should consume oats regularly as oat beta glucan delays the fall in blood sugar levels before meals and slows the rise after a meal. This means, there are not major changes in its level and your diabetes is better controlled.

5. Managing body weight

Feeling full can help a person reduce their portion size and achieve their weight loss goals. Right?! Oatmeal rich in soluble fiber, so people tend to feel full more quickly after eating it than they do after consuming other foods.

Want to stay healthy without eating bland food? Here is your chance! Reach out to me on Instagram to find out more!

Thursday, 26 November 2020

NUTRITION VS NUTRIENT


What is NUTRITION?

Nutrition is the process of consuming, absorbing, and using nutrients by the body for growth, development, and maintenance of life. It is a 3-way process. 

First, food or drink is consumed. Secondly, the body breaks down the food or drink into nutrients. Thirdly, the nutrients travel through the blood stream to different parts of the body where they are used as ―fuel and for many other purposes. To give the body proper nutrition, a person has to eat and drink enough of the foods that contain key nutrients. When we talk about proper nutrition, we are talking about the food we eat and how the body uses that food for health and survival. This is what nutrition is all about. 

Eating fresh whole foods is much better for our health than eating processed foods. Having a balanced intake of different types of food is very important. Nutrient deficiencies cause diseases and can have negative effects on our health. For instance, there are many people in the world that are blind due to a vitamin A deficiency. It has also become evident that eating too much, especially of sugars can cause health problems and disease like diabetes, heart disease and obesity. A balanced diet contains five key nutrient groups, which are required in appropriate amounts for better health. 

  • Proteins are involved in growth, repair, and general maintenance of the body.
  • Carbohydrates are usually the main energy source for the body. 
  • Lipids or fats are a rich source of energy and a key component of cell membranes and signals molecules and as myelin, they insulate neuron (nerve cells).
  • Vitamins are important in a range of biochemical reactions. 
  • Minerals are important in maintaining ionic balances and many biochemical reactions.


What Are NUTRIENTs?

Food provides a range of different nutrients. Some nutrients provide energy, while others are essential for growth and maintenance of the body. Carbohydrate, protein, and fat are macronutrients that we need to eat in relatively large amounts in the diet as they provide our bodies with energy and also the building blocks for growth and maintenance of a healthy body. 

Vitamins and minerals are micronutrients which are only needed in small amounts, but are essential to keep us healthy. In order to receive an adequate and appropriate nutrition, we need to consume a healthy diet, which should consist of a variety of nutrients.  

A healthy diet enables us to maintain a desirable body weight and composition (the percentage of fat and muscle in the body). 

If we consume too much food, this may result in obesity. 
If we consume large amounts of certain nutrients, usually vitamins or minerals, harmful effects (toxicity) may occur. 
If we do not consume enough nutrients, it may result in a nutritional deficiency (disorder). 

Nutrients are the parts of our foods that our bodies use for energy, growth, and the rebuilding of the damaged or worn out structures of our bodies. Generally, nutrients are divided into two classes:

  • Macronutrients: Macronutrients are required daily in large quantities. They include proteins, fats, carbohydrates, some minerals, and water. 
  • Micronutrients: Micronutrients are required daily in small quantities—in milligrams (one thousandth of a gram) to micrograms (one millionth of a gram). They include vitamins and certain minerals that enable the body to use macronutrients. These minerals are called trace minerals because the body needs only very small amounts.




Tuesday, 24 November 2020

10 STEPS TO IMPROVE YOUR HEALTH

 

1. STOP drinking SODA, it's HIGH Calories

Sugary drinks are among the most fattening items you can put into your body. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems.

Keep in mind that certain fruit juices also may have high sugar level. Their small amounts of antioxidants do not negate the sugar’s harmful effects.

2. Eat more NUTs

They’re loaded with magnesium, vitamin E, fiber, and various other nutrients, but YES, high in FAT too! Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease.

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3. Take REAL food and eat clean 

Processed junk food is incredibly unhealthy. Most of them are made of simple carbohydrates that make you feel full easily but HIGH in CALORIES.

4. More PROTEIN 

Chicken and fish is a great source of high-quality protein and healthy fat. The best and easiest carbohydrates and protein source to your body daily.

5. Get enough sleep

The importance of getting enough quality sleep cannot be overstated. Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance.

What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. 

6. Eat 5 small meal every day

Start your day with healthy nutrition. You can have healthy balance meal during lunch and/or dinner. 

7am Breakfast
10pm Healthy Snack
12pm Lunch
4 pm Healthy Snack
7pm Dinner

7. Drink 3L water daily

Drinking enough water can have numerous benefits, it can boost the number of calories you burn.

Every 25kg weight is equal to 1L of water, if you are 75Kg, you have to drink at least 3L of water. Don't skip.

8. Workout!

It is not necessary for you to do a heavy workout everyday. But make sure to move around, at least walk for 30 minutes continuously everyday. Cardio is one of the best things you can do for your mental and physical health.

It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health.Trusted SouTrusted 61Trusted Source

9. Replace cooking oil to Olive Oil

Extra virgin olive oil is one of the healthiest vegetable oils. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.

10. Find a COACH to GUIDE

As much as you can do it yourself, trust me, you need a guide on how to improve your healthy lifestyle. If you don't, you may skip or stop halfway. 
You need a motivation to push yourself. Most important is 
EFFORT, MOTIVATION & CONSISTENT

You may reach out to me if, to learn how to be healthy :)