health and fitness – HEALTH FREAK MOMMY

Why I Swear by Beacon Seaweed Chicken Essence

Lately, I have found Beacon Seaweed Chicken Essence to be an indispensable part of my routine. This incredible supplement helps combat fatigue, improve memory, and strengthen the immune system. Made from pure Beacon Chicken Essence, it is free of antibiotics, hormones, heavy metals, and comes from chickens with Halal certification. Here’s why I’m a firm believer in its benefits.

Two weeks ago, Alycia had to be admitted to the hospital for emergency surgery on her finger following a freakish kitchen mishap. During her three-night stay in the hospital, I almost didn’t sleep for three days. Knowing that my body requires ample sleep to function effectively, I quickly realized I needed something to help me stay healthy and alert. Sherilyn was also unwell during that period and was on antibiotics. I was pretty sure that I was going to fall sick too and I couldn’t let it happen as I had to take care of so many things at home with a daughter who was in the hospital and would not be able to use the injured hand for at least six weeks.

That’s when I turned to Beacon Chicken Essence. I headed to the Beacon Mart in my neighborhood and bought a box. I drank a sachet every day throughout Alycia’s hospital stay and continued the routine after her discharge. Despite getting only 3-4 hours of sleep per night and no daytime naps, I felt surprisingly energetic and alert.

Each morning before heading to the hospital, I made sure to have a solid breakfast: two eggs, a slice of toast with my papa’s homemade pandan kaya, fruits, and a sachet of Beacon Chicken Essence. I stayed away from junk food. This combination helped me maintain my energy levels and stave off sickness during those exhausting days.

Thank God, I managed to avoid falling ill. Instead, I felt very alert and energetic throughout Alycia’s ordeal. After finishing the first box of chicken essence, I didn’t hesitate to buy two more boxes, especially with the promotional offer of “buy 2 boxes, get 2 free sachets.” At RM118 a box for 6 sachets of 80ml pure chicken essence, it was a worthwhile investment in my health.

Benefits of Beacon Chicken Essence

Combats Fatigue: Helps fight tiredness and keeps you energetic throughout the day.
Improves Memory: Enhances cognitive functions, which is crucial during stressful times.
Strengthens Immune System: Fortifies your body’s defense mechanisms to prevent illness.

Beacon Chicken Essence is made with the highest standards. It’s free from antibiotics, hormones, and heavy metals, ensuring that you consume only the purest essence. Additionally, it’s Halal-certified, making it suitable for everyone.

I don’t usually believe in off-the-shelf chicken essence, but Beacon Chicken Essence has proven its worth to me. It provides vitality, energy, and strengthens the immune system when you need it the most.

This is not a sponsored post, though I hope that Beacon Mart Management reads this and generously sends me two free boxes of chicken essence!

This is one of the most popular items in Beacon Mart. It is always sold out and I often see customers buying many boxes of it at one go. I had to pre-order the chicken essence and pay in full before the stock was delivered to me a week later.
When lightly heated up, the taste is 100% similar to homemade double-boiled chicken essence.

Beacon Mart is owned by Beacon Hospital, a hospital that specializes in oncology. Thus, the chickens from Beacon Mart are suitable for cancer patients. You can read more about Beacon Mart here.

No. of times viewed = 447

Unlocking the Health Rewards of Pilates

Over the last few years, Pilates has emerged as a powerful ally for those seeking a holistic approach to physical and mental well-being. This low-impact exercise system, developed in the 20th century, has gained immense popularity worldwide, attracting individuals from all walks of life. Whether you’re a seasoned athlete or a newcomer to the world of fitness, Pilates offers a unique blend of strength, flexibility, and mindfulness that can transform your body and mind.

Core Strength and Stability

One of the primary focuses of Pilates is on building a strong and stable core. By engaging the deep abdominal muscles, along with the muscles of the back and pelvic floor, Pilates helps create a solid foundation for all movements. This core stability not only improves posture and reduces the risk of injury but also enhances overall athletic performance and everyday functional movements.

Flexibility and Mobility

Pilates emphasises controlled movements and stretching, which can improve flexibility and joint mobility. The exercises target specific muscle groups, lengthening and strengthening them simultaneously. This balanced approach can alleviate muscle tightness and tension, reducing the risk of injuries and promoting a greater range of motion in daily activities.

Mind-Body Connection

Unlike many traditional exercise routines, Pilates places a strong emphasis on mindfulness and breath control. By synchronising movement with breath, practitioners develop a heightened awareness of their bodies, fostering a deeper connection between the physical and mental aspects of their being. This mind-body integration can reduce stress, improve focus, and enhance overall well-being.

Rebuild Core-Strength After Pregnancy

For new mothers, the postpartum period can be both joyous and challenging. Pilates offers a gentle and effective way to rebuild core strength, alleviate back pain, and regain physical confidence after childbirth. Postnatal Pilates in Bristol and the surrounding areas provides a supportive environment where new mums can safely and gradually rebuild their strength while connecting with other like-minded individuals.

Pilates classes in Bristol cater to postnatal women, offering specialised routines designed to address the unique needs of this population. Whether you opt for group classes or private Pilates in Bristol, new mothers can benefit from the guidance of experienced instructors who understand the importance of a gradual recovery process. Learn more about the various options available, including group classes, private sessions, and online resources, to find the perfect fit for your needs and preferences.

Versatility and Adaptability

One of the greatest strengths of Pilates lies in its versatility and adaptability. Whether you’re a beginner or an advanced practitioner, young or old, an athlete or seeking rehabilitation, Pilates can be tailored to suit your individual needs and goals. Modifications and variations allow individuals of all fitness levels to participate and progress at their own pace, ensuring a safe and effective workout.

Unlocking the health rewards of Pilates is a journey that promises to transform not only your physical well-being but also your mental and emotional state. By combining strength, flexibility, and mindfulness, Pilates offers a holistic approach to fitness that can benefit individuals of all ages and abilities.

No. of times viewed = 22

Sunday, 25 February 2024

Today is the last Sunday of February 2024. And just in the blink of an eye, Chinese New Year is over and February is coming to an end. February has always been an eventful month with Chinese New Year and my dreaded yearly medical check-up and pap smear procedure. Tomorrow will be my appointment at my gynae’s clinic for pap smear, ultrasound and transvaginal scan. Never liked these scans and test 🤪. I still have some issues that need monitoring.

Lunch today is at Wai Kee, our favorite Hakka tai chow style restaurant. The chef is a lady in her 70s, helming the kitchen for decades. I’m always amazed with her grit, stamina and vitality for shouldering the challenging job of being the head chef in the super hot kitchen.

Our favorite Hakka dishes ~ braised pork belly with yam, Hakka yong liu, stir-fried choy sum and half a steamed village chicken with ginger sauce.

Everyone’s favorite – crispy skin deep fried threadfin fish with soy sauce.

After lunch, we went to Red Kettle, our favorite cafe for coffee and the best Portuguese egg tart in the world. Also bought a loaf of walnut sourdough bread.

My latest fitness tracker ~ a new Xiaomi Mibro C2 smart watch from Shopee. Love this watch with plenty of cool & cute watch faces to choose from. The battery (magnetic charging) is very long lasting too. It comes with many functions but I only track my steps and heart rate. It’s a great smart watch for someone who is obsessed with counting their daily steps 🏃‍♀️ The best part is it only costs RM129 with free shipping and a RM10 shop voucher. I hope I will remember to remove it from my shorts pocket before putting my shorts into the washer. My Fitbit conked out as it went into the washer several times 🤪

The watch comes with two straps – a black by default and another color of your choice.

No. of times viewed = 17

The Potential of Yoghurt: A Delicious Defense Against Dementia

Plain low fat yogurt is a staple in my diet. I eat a small bowl everyday, with seeds, nuts and a drizzle of gula Melaka. It fills me up healthily and it helps things move smoothly down south in the morning. Cass and Sherilyn can both whip up really delicious smoothies and sorbet with a variety of fruits and sugar-free yoghurt. I recently read that yogurt even has the potential to stave off dementia and it’s backed by research.

While there is no definitive cure for dementia, emerging research suggests that incorporating yoghurt into our diets may offer some protective benefits against this debilitating condition.

Photo taken in February 2016. This is how I like to indulge in my yoghurt – skinny & sugar-free yoghurt with nut butter, seeds, nuts, and maple syrup or gula Melaka.

The Nutritional Powerhouse:

Yoghurt is a versatile and widely consumed dairy product known for its nutritional value. It is packed with essential nutrients such as protein, calcium, vitamins B12 and D, and probiotics. Probiotics are live bacteria that promote a healthy gut microbiome, which is crucial for overall well-being. However, recent studies have uncovered a new dimension to yoghurt’s health benefits—its potential to protect against dementia.

The Gut-Brain Connection:
The human gut is home to trillions of microorganisms, collectively known as the gut microbiota. Research has demonstrated a strong link between the gut and the brain, highlighting the importance of a healthy gut microbiota in maintaining optimal brain function. The balance of beneficial bacteria in the gut plays a pivotal role in regulating inflammation, reducing oxidative stress, and enhancing cognitive function—all factors that can influence the risk of developing dementia.

Yoghurt and Cognitive Health:
Several studies have observed an association between yoghurt consumption and a reduced risk of cognitive decline and dementia. A 2017 study published in the Journal of Alzheimer’s Disease revealed that daily yoghurt consumption was linked to a 42% lower risk of developing Alzheimer’s disease in older adults. Another study published in the journal Frontiers in Aging Neuroscience in 2020 found that yoghurt intake was associated with better cognitive performance and a lower risk of cognitive impairment in older adults.

Understanding the Mechanisms:
The exact mechanisms underlying yoghurt’s beneficial effects on brain health are still being explored. However, researchers believe that the probiotics found in yoghurt play a crucial role. Probiotics have been shown to reduce inflammation and oxidative stress, enhance the production of neurotransmitters, and strengthen the gut barrier. These mechanisms can have a positive impact on brain health and help protect against the onset of dementia.

Other Considerations:
While the emerging evidence is promising, it is essential to approach yoghurt as part of a balanced diet and a healthy lifestyle. Yoghurt should not be seen as a magical cure for dementia but rather as one piece of the puzzle. Regular exercise, maintaining a healthy weight, staying mentally active, and managing chronic conditions such as diabetes and hypertension are also important factors in reducing the risk of dementia.

Conclusion:
While more research is needed to fully understand the connection between yoghurt and dementia prevention, incorporating this delicious dairy product into a balanced diet may offer additional protection for our cognitive well-being.

The next time you’re tempted to grab an ice-cream from the freezer, why not grab that spoon and indulge in a bowl of guilt-free plain yoghurt instead? Feel free to add some brain and heart loving toppings like nuts and seeds, and your favorite fruits. It might just be a tasty step towards a healthier brain.

No. of times viewed = 70

Simple Steamed Vegetables For Dinner

Tomorrow is Sunday, aka Cheat Day / Refeed Day / Treat Day! 🤩

Thus, today I had a really clean diet, almost meat-free and ate mostly fruits, vegetables, nuts and seeds.

This is my dinner today – steamed organic pumpkin and radish and seasoned with olive oil and ground black pepper, with a tablespoon of toasted sunflower seeds. No salt and no sugar added.

In addition to my steamed vegetables, I pinched a few slices of fish and vegetables from my daughters’ lunch of economy rice with dishes.

Speaking of economy rice, it is no longer economical. I paid RM27 for my 3 daughters’ dishes today with no rice. I usually cook my own healthy black and red rice, Ponni rice, Basmati rice or parboiled rice. But today the girls had a treat of sushi rice since it’s a Saturday.

I also had an orange, bananas, a wedge of avocado, red dragon fruit, guavas, brazil nuts, ground nuts, organic almond milk with ground flax seeds and oats, a piece of organic millet + pumpkin seeds + seaweed cracker, a handful of crispy vacuum fried shiitake mushrooms, low fat yogurt with sunflower seeds, and a few cups of matcha green tea (from matcha powder) and my must-have decaf coffee with milk in the morning. This is what I usually eat on weekdays. I’m now a flexitarian and my food is about 90% plant-based, though avoiding soy products.

No. of times viewed = 57

Innovative Workout Techniques To Remain Fit

Attending gym sessions is not always the best idea in your schedule when you decide to work out and stay fit. During the global pandemic, when most gyms are closed, your motivation to exercise diminishes quickly. However, you need to keep yourself fit and healthy to function correctly or face issues like laziness or obesity. Going to the gym is also not that inspiring, as you tend to get bored with the same routine without any innovation. To face this challenge, you need to have a workout schedule that you can use at home without going to the gym.

Going to the gym is indeed one way to stay healthy and fit; finding the time to do so is the tricky part. When you work during the day and need a relaxed time in the evening, you find it hard to motivate yourself. Home workouts give you enough time luxury than gyms as you have a scheduled time for everything else. You can take out a significant portion of your time after completing daily routine activities. Here is a list of some innovative workout techniques that you can apply at home during isolation.

Chair Squats
Let us face it; squatting is not easy. Mastering the form of squat takes time and is an exhausting exercise if not done correctly. However, the point remains that squats have a considerable effect on the strength of your legs, calves, thighs, and gluteus Maximus. Squats are also good for the core, helping your body keep a stiff balance between the upper and lower part. The addition of a chair adds to the correction of posture while giving you enough support to provide maximum effect. Stand with feet hip-apart and knees inside your toes and slowly lower yourself. Keep the torso upright and contracted while pressing your knees to stand back. Repeat this procedure for 2-3 sets with 8-16 reps each. The chair will keep your weight from concentrating on knees and supports your entire position.

Stairs Climbing
Nothing offers good cardio than climbing the stairs. Anytime you take an elevator, you do your body a favor. Besides cardio, stair climbing is also suitable for burning calories, producing endorphins, and improving overall heart health. You can use stairs at home or a climbing machine for your procedure. Climbing machine workout will give you a better chance of mimicking vertical stairs and work towards your major muscle groups simultaneously. An added benefit of the climbing machine is that it burns calories in less time than treadmills or exercise bikes, thereby increasing your metabolism. Vertical climbing machines offer a challenge to your body and push it to the limit. Your body will thank you for the work you provided and better blood flow to the body.

Box Crawl
Box crawling is yet another innovative yet easy exercise that most people discard from their daily routine. What they fail to realize are the effects it has on the body that enhances its core strength. The routing is simple, get on all fours and lift your knees slightly so that your hips elevate marginally higher than shoulders. Take support from the balls of your feet and crawl forward. Step with your right hand and left foot and then left hand and right foot. Additionally, crawl in a box formation with two crawls in each direction: forward to the right and then back to the left. If done right, the box crawl provides equal distribution of effort to the body’s upper parts for strengthening.

Sidestep Squats with Resistance Bands
Resistance bands are essential equipment to give your exercise an added layer of tension. The resistance you face makes you put in more effort and increases your endurance and strength. While standard and chair squat mostly target your Gluteus Maximus, sidestep squats with resistance bands targets Maximus and Minimus. Stand on a resistance band with a medium tension and hold it with both your hands. Keep the pressure on the bar, and take open your legs far complete. Start squatting and keep the stress on the band. Repeat it for 1-3 sets of 16 reps each.

Leg Raises
Leg raise is a simple and highly effective exercise for strengthening thighs, hips, gluteus, and core. Stand with your legs slightly apart behind a firm chair or column for balancing. Raise your leg slowly to one side and keep your back straight. Repeat the process for 10-12 times and then turn around for the next leg using the same procedure. It is a simple exercise that you can do anytime and needs no special equipment.

Acro Yoga
Yoga is a good exercise regime that couples the effects of meditation with workout efforts. Acro yoga combines traditional yoga with acrobatics and healing arts in one package. This fitness routine requires two persons, one of which acts as a base and the other as the flyer. The bottom has to lift the flyer in the air and hold them. It gives them an effective workout for arms, legs, and abs. The flyer has to maintain a yoga position while in the air. Both the partners receive considerable stretch and thrust for maximum training for the whole body. If working solo, use support equipment that works as a base while continuing with your flyer role.

Final Word
Fitness is an essential point of keeping oneself healthy and active in life. Besides the ones mentioned above, variations of different exercises can significantly change your body while keeping your mind sharp. Remember to keep a balanced diet with your routines to keep yourself energized and healthy.

No. of times viewed = 47

Keeping Track Of My Steps on My Fitbit Charge 4

I never really bothered to keep track of the number of steps I clocked in daily until we were in a partial lockdown during the MCO recently. With our days locked up at home everyday for months, I was terribly worried of being sedentary and later had to suffer from the consequences. It was then that I strapped on my 5-year old Fitbit Charge HR throughout the day to keep track of my steps. I tried to move around in the house as much as I could and did exercises outside our unit on the corridor. Later, I started to climb stairs daily from our unit on the 5th floor to the 18th floor and descended to the ground floor before walking up to the 5th floor again. When the number of steps I clocked in increased, I got motivated to move even more. For a ‘kiasu’ health and fitness freak, it gives me such a lot of satisfaction whenever my Fitbit vibrates and confetti rains down the screen of my tracker to congratulate me for achieving 10k steps😁

I exercise 5 times a week from Mondays through Fridays. On some days, I exercise twice a day – once from 6:20 am – 7:00 am after sending off Cass up the school van and another time from 7:30 am – 8:00 am after dropping off Sherilyn at school. On days that I exercise twice a day, my total step count for the day exceeds 18k.

My step count yesterday as of 7:50 pm was 17,116, totaling approximately 12km, as shown in my new Fitbit Charge 4. I’m loving my new tracker to bits!

With a mission accomplished, I had the allowance to buy my favorite Nyonya kuih from the roadside stall after my run this morning 🤭

No. of times viewed = 54

What’s Your Body Mass Index (BMI)?

As written in my earlier posts, my weight dropped from 46.7kg to about 44kg (at times, 43.9kg) early this year. I did not intentionally lose weight. I kept getting the flu and sore throat continuously late last year for several months. I also intensified my daily morning workout by adding strength training and lower abdomen exercises. All these contributed to a weight loss of more than 2kg. Most of the inches came off my waist and hips and I had to send all my skirts and pants to the tailor to have them tightened.

For someone standing at 158cm tall, a weight of 44kg is considered underweight (BMI of only 17.63). My 2 older girls tell me that I am grossly underweight because I am lighter than them 😬

Your BMI (Body Mass Index) is based on your height and weight. It’s one way to see if you’re at a healthy weight. Let’s have a look at the BMI chart:

Underweight: Your BMI is less than 18.5

Healthy weight: Your BMI is 18.5 to 24.9

Overweight: Your BMI is 25 to 29.9

Obese: Your BMI is 30 or higher

You can calculate your BMI by using a BMI Calculator.

This month my weight went up a wee bit to 44.9kg, which fluctuates up to 46kg during different times of the menstrual cycle. My most trusted part-time helper of 7 years recently came back from her 3-month maternity leave and I’m a tad more relaxed at home now. Also, I don’t have to cook anymore as the mil is back as well. Cooking involves quite a bit of hands and legs movements and I think it’s a form of exercise. My weight gain is partly contributed by having to do fewer house chores as well as muscle gain as I’ve recently added hand weights exercise to my morning exercise regimen.

Muscle is much denser than fat, so very muscular people, such as heavyweight boxers, weight trainers and athletes, may be a healthy weight even though their BMI is classed as obese.

Is being underweight good for you besides having a smaller frame?

Being underweight isn’t good for your health. Weighing too little can contribute to a weakened immune system, nutritional deficiencies, anemia, fragile bones, infertility and feeling tired.

Yes I hear ya! That’s why I’m not too concerned that I’ve gained back a few pounds. With the few pounds added back, my BMI still falls under the Underweight category.

When I first got a new job as PA to a Datuk many years ago, my work life was so stressful that my weight dropped to 42kg. I suffered from infertility, hormonal imbalance and was later diagnosed with PCOS (Polycystic Ovarian Syndrome). I personally find that I lack the stamina to run / exercise when my weight goes down too much.

Recently a famous pretty social media influencer who’s a size XXS commented that if a woman is size M, she is already considered obese and if you’re a size M and above, you should move your arse more, exercise and go on diet. Her post drew a lot of flak on social media.

I personally feel that we should eat right, sleep well, EXERCISE, move more and stick to a weight that we feel healthy and comfortable in. Use the BMI as a guide to help you achieve your ideal weight.

No. of times viewed = 32

Simple Secrets To A Svelte Figure – Portion Control

For the past two months, I have brought almost ten of my old skirts and pants to the tailor to have the waist part tightened. I know that I’ve lost about 2kg since early this year. But what I didn’t realize was how much my waist has shrunk. It’s a frigging 3cm! No wonder my pants and skirts kept dropping off my waist and I thought that they have shrunk in our rather new washing machine that seems to spin rather wildly.

For the record, my waist is now 68cm, down from 71cm! This means I’m almost back to my pre-pre-pre-pregnancy waist and weight! I used to be 42~43kg before I became a mother.

Besides ramping up my 5-day a week exercise duration and intensity, I am back at cutting down bread and noodles. Another secret is portion control on food.

I share EVERYTHING that I eat with my daughters, hubs and mil. They are happy too as everyone is very, very cautious on their weight and sugar level at their age now!

In the trunk of my car, I have a tiffin carrier and multiple stainless steel food containers in various sizes. Whenever I eat out, I stash a food container in my tote bag or lug the 2-tier tiffin carrier along. When my dish arrives, I place half or three quarter of the food in the food container first before I dig into my portion. Thus, I only eat a quarter or half of what I’ve ordered. This way, I always leave the eatery feeling half full and without guilt!

This is what I had for lunch with the hubs at LDG yesterday ~ chicken chop.

Before digging into it, I quickly kept three quarter of it in a food container for Sherilyn who’s waiting for her lunch at home:

My lunch at PappaRich with Sherilyn earlier this week:

And I kept three quarter of the food in a food container, for Cass’ lunch later.

I don’t really snack in between meals and if I have to, my go-to snacks are always nuts, seeds, sugar-free skinny yoghurt, nut butters, organic milk kefir or organic almond milk with oat bran.

But I’m no angel, I still indulge in sinful carbs and my kryptonite is kuih-muih! 😆 But instead of stuffing the entire kuih into my mouth, I share half of it with my daughters.

Sahara is my current favorite brand of organic milk kefir, imported from Australia. It has assisted me greatly in my evacuation job every morning! Love the taste too.

No. of times viewed = 57

No Sugar Cravings Anymore

I’m trying to put on a just a teeny weeny bit of weight back. Just before CNY, my weight went down to 44.1 kg. That’s almost my weight when I was a teenager!

It’s a surprise that after my fibroid removal 1.5 years ago, my body just does not crave for anything sweet anymore. Foods that are greasy turn me off. It’s as if my body knows that these are toxins which could potentially cause another fibroid to grow in my uterus.

Would you believe me if I told you that I don’t have much food cravings? I used to be a durian lover but not anymore. My throat would sting each time something terribly sweet touches it. My throat has transformed into a hyper state, where if I eat anything that’s overly sweet or fried with recycled oil, it would burn! Guess this is a blessing in disguise as I don’t touch sweet and fried foods as often as I used to. I hardly eat them these days. This is also why I lost some weight when I removed considerable amount of sweet and greasy foods from my diet, but not completely. We still need a little sugar and oil in our body.

I now have a better ‘allowance’ to work around, meaning I can afford to pop in a few cookies (reduced sugar ones) or a miniscule piece of almond chocolate in the morning 🤗

For breakfast today, I had a small piece of wholemeal bread with organic butter and some cookies, followed by half a packet of organic roasted Korean seaweed.

I recently stumbled upon this Korean brand of organic seaweed at D’ Market supermarket and I’m so glad that it’s sugar-free and low in sodium and oil. Super happy that the seaweed slices are not salty and oily which our girls and I can munch on guiltlessly! 😊

No. of times viewed = 139

Hungry Girl and HFM’s Exercise Regimen

My 13-year old dancing, fighting and drama queen has a voracious appetite. I am in awe at how her digestive system can process food at such amazing speed as she eats every two to three hourly! She usually has a pretty heavy breakfast at 8 a.m. or 9 a.m. and by 10:30 a.m. or 11 a.m., she eats lunch with me before going to school. Before going to school, she prepares another heavy snack for her recess at 4 p.m. Her dinner is of course heavy too.

This is what she prepped today for her 4 p.m. recess:

2 slices of bran and wholemeal bread with poached chicken breast, a fried egg and avocado.

Her breakfast today comprised of her own DIY Mediterranean salad (lettuce, avocado, tomatoes, onions, nuts and a poached egg) and 2 slices of bran and wholemeal bread with avocado. Lunch was poached kampung chicken rice and a few pieces of stuffed brinjal with fish paste and fish ball. The hubby and mil went to Ampang for Yong Taufu with hubby’s visiting heart surgeon uncle from London.

On the fitness front, I’ve recently ramped up my strength training by adding 15-20 minutes of lower abdomen exercises and bodyweight movements before my 30 minutes power walk and jog. And it is definitely speeding up my declining metabolic rate up a few notches.

One of the reasons why I started to add lower ab exercises is because my 3 daughters with flat tummies are asking me why I still have a jiggly tummy though I exercise and don’t eat carbs!

That’s because I’ve stopped working on my abs ever since Cass was born. Plain lazy. And it is after the birth of Cass that I developed a jiggly tummy.

Besides working on my abdomen in the morning, I also do it in the evening (together with Cass) and if I am not too frazzled, I do it again before bedtime. Lower abdomen exercises are pretty fun (can be painful though) as you can even do it on your bed. I do it on the pool side deck chair and bed. But once you get the drift, your body gets used to it and you can easily do 30-40 times for each movement and then repeat.

With the addition of lower abdomen exercises and bodyweight movements, I get hungry faster and I can see a slightly flatter ab. Am I imagining things I wonder? haha!

No. of times viewed = 11

What You Eat Is What You Are

Today I had Tosei Rawa for brunch. It’s been a while since I last had it. Drama Queen ordered a Maggie Mee Goreng, much to my objection. But that contriving Drama Queen said “but it’s just once in a while, not like I eat it every day or every week” that I succumbed to her request. See how manipulative this girl is! Well, this will be the last time she gets to eat Maggie Mee Goreng. Read on to find out why.

The food sure looks yummy eh? Yeah it was but not until I saw the workers at work, trying to be hygienic but contaminated the cooked food with toxic chemicals 😲 💀

Worker #1 was trying to repel and kill some cockroaches at the food display section where he whipped out a can of Ridsect. He then sprayed toxic fumes liberally at the food display area and there was no cover / lid on the cooked curries, fried chicken and Briyani rice!! When I thought he was done spraying the floor, he opened up all the doors of the cupboard under the food display unit / warmer and sprayed more chemicals inside.

What made my tummy churn and vowed never ever to patronize this eatery again was when I walked over to the food display area to inspect what the heck the worker was spraying that I saw baby cockroaches crawling on the chopping board for chopping fried chicken. 🤮

While worker #1 was busy spraying toxic fumes at the cockroaches with oblivious and unsuspecting patrons eating nearby (expect for me, the ever curious kpc), worker #2, with a bottle of pink color chemical started spraying and wiping all the tables and chairs with the cleaning agent and cloth. With the same cloth that’s not washed, he went to the chiller / fridge where canned drinks and peeled hard boiled eggs are kept to clean the fridge with the pink color liquid cleaner and contaminated cloth. Just when I thought that he was done wiping the exterior of the fridge door, he opened the fridge and sprayed more chemicals on the interior fridge door, with the peeled hard boiled eggs just inches away from the chemicals – and wiped it with the same piece of unwashed cloth that he’s used to wipe the dirty tables and chairs!

Oh. My. Gawd!! That’s it. This will be my last time patronizing this eatery.

This is the problem faced by eateries that are opened 7 days a week, 365 days a year. There is hardly a day for the owners to fumigate the eatery to repel it from pests. I am sure that what I saw today is happening in most eateries which are managed by foreign workers, with little or no training on proper food handling given. And the boss is hardly seen at the outlet to supervise.

This is why cancer is so prevalent as more and more people are exposed to chemical carcinogens everyday, everywhere, even at home when most of us are exposed first thing in the morning ~ from our toothpaste to our personal care products.

Homecooked simple, humble and nutritious food is key to good health and longevity. It’s proven. Remember the 83-year old lady, fit as a fiddle with a mind as sharp as razor, who lives at my condo whom I used to blog about? I learned from her that the secret to her longevity and good health is simple homecooked food, daily exercise and lots of walking. She even takes public transportation to the heart of KL to run her errands. She always tells me that she does not like eating outside food. Something for everyone to ponder on a Monday 😉

No. of times viewed = 13

Keeping Fit And Trim

As a mother, it can be challenging to maintain a healthy workout routine. After all, the children have their needs and the pile of papers at work is growing by the moment. However, none of those things matter if you’re in disarray. You can’t be of service to anyone if you can’t take care of yourself. Make your workout routine a main priority as a self-affirming practice. It’s so important to understand that you matter. As you take the first few steps toward the gym, consider these tips to help you build a workout routine that you love.

1. Home Options
As a mom, you might get tempted to stay home and skip a workout when a child gets sick or things get crazy. Instead, work out from home. Log on to YouTube and check out all the free exercise videos. You can easily work up a serious sweat within 20 minutes.

2. Interesting Workouts
If a workout seems really boring, you’re less likely to complete it. If nothing about jogging intrigues you, find a dance class to enjoy. When you like the workout, you’ll be more likely to lean in and enjoy it. Take a look at some of the physical activities you tend to gravitate toward. If you love watching basketball, join a local league. If you love rollerblading, purchase Rollerblades and head outside. Keep it interesting and you’ll keep coming back.

Rollerblading - Manly

3. Challenging Exercises
You shouldn’t be able to leave a workout and think that it was really easy. In order to achieve a physical fitness goal, you’ll have to challenge the body and get it out of its comfort zone. If you tend to shy away from a cardio cycling class, it’s time to get on a stationary bike and begin working out. The more you face your challenges, the sooner you’ll conquer them.

4. Goal-Setting Practices
Before you begin your new workout regimen, sit down and figure out your goals. If your only goal is weight loss, write it down. If you desire to work out so that you can maintain a beautiful body and optimal health, write those goals down. If you are working out so that you can learn how to swim faster, be clear about that. As you set the goals, make sure that you also write down the ways you ‘re going to turn those goals into realized achievements. In order to improve your technique, you’ve got to get into the pool. If you’d like to improve the look of your body, you’ll want to examine the areas you don’t like. Then, find workouts that target those areas in particular. Once you’ve become clear about your goals, it’s a lot easier to focus and get into the zone when you’re ready to workout.

9 Top Tips For Swim Set Success #SwimTechTues

No. of times viewed = 11

4 Ways to Stay Motivated When It’s Cold Outside

On the approach to summer, you diet and exercise in an attempt to achieve the ever sought after, perfect beach body. Then, summer arrives. You look great. You feel confident, and it’s warm, so you keep it up. You go to the gym or out for runs in the sunshine. You eat salads and drink plenty of water. You’ve got loads of motivation, and you are reaping the rewards for all of your hard work.

Then, it starts to get cold. It’s dark before you leave for work, and dark when you get home. Motivation has left the building. All you want to do is put your pyjamas on and pig out on some warming comfort food and treats. Besides, you’re going to be covered up for the next few months now, who cares if you get fat?

Well, you should. Gaining weight at any time of year can have a negative effect on your confidence, mood and quality of sleep. It can leave you at a higher risk of picking up winter bugs, and it can even lead to long-term health conditions. So, you need to find ways to keep motivated, whatever the weather.
Cold, Weather, Winter, Hoodie, Jacket, Beanie, Exercise

Give Yourself a Kick Start
It can be demoralizing when you are dieting and exercising and not seeing any results. Sometimes you need a kick-start in the form of a diet plan with fast results. To get the best results, it’s important that you workout while dieting, check out the workout schedule for the 21 day fix from defendyourhealthcare.us to see how a plan like this could help you. But remember, once you’ve had your kick start, you need to keep it up to see sustained results.

Exercise Early
Exercising early in the day is an excellent idea in the colder months. That way it’s done, and you don’t have time to make excuses later. It also means you’ll start each day on a high, feeling happy and proud of what you’ve done but also getting a nice little adrenaline buzz.

Eat Well

Soup, Vegetables, Pot, Cooking, Food, Healthy, Carrot

One of the main reasons people gain weight over autumn and winter is their diets. It’s tempting to eat huge hearty meals every night as no one wants a salad when it’s snowing outside. The key is finding ways to make your warming meals healthy. Cook from scratch, so that you know exactly what is going into all of your meals. Then, use low-fat ingredients and pack each meal with vegetables. Eating healthy never has to be boring, you just need to think about it.

Find Something You Love

The best way to stay motivated when it comes to exercise is doing something that you love. If you hate running, you’ll hate it even more on a cold winter morning. So, don’t force yourself. Go to a dance class instead. If you like doing something you are much more likely to make time for it and stick with it instead of making excuses.

It’s perfectly possible to have that perfect body all year around. You just need to stop making excuses and push yourself that little bit harder when it’s cold.

No. of times viewed = 18

Walk Faster!

I was flipping through The Sun papers today and saw this very interesting article. My habitual way of walking fast involuntarily is beneficial to my heart and can be life-saving!

Read the article:

So it’s proven. Research studies have confirmed that people who walk faster have healthier hearts than their slow-walking counterparts.

I also observe that people who walk fast are also fast workers, very efficient and hardworking. This includes yours truly here, ahem.. not self-praising here but I think it’s very true. Wouldn’t you agree with me too?

No. of times viewed = 12

Exercise And Eating Clean

Before I share what I cooked again, I’d like to share with you some of my many accounts in my Journey To Fitness. Just in case my posts on food and nothing-to-shout-about dishes bore you to brink of death 😀

All food and no exercise spells trouble for your body and I kid you not. Exercise is good for your heart, mind, body and soul. You may not feel the difference now if you are still in your 20s or 30s. But once you have hit forty and lead a sedentary lifestyle, you’d most likely begin to notice the differences in your body.

People who do regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke, and some cancers. Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress,depression, dementia and Alzheimer’s disease.

Given the overwhelming evidence, it seems obvious that we should all be physically active. It’s essential if you want to live a healthy and fulfilling life into old age. I want to be able to still run around and travel the world even when I am 84 years old or 90 years old. There’s this 84-year old grandmother at my condo who is fitter than I! She wakes up at 5am everyday and works out for several hours at the pool area, practising her sword and fan tai chi movements, brisk walking and does body stretching. She then sits at the gazebo by the pool and chats with her peers until 10ish am each day. She gives me so much inspiration whenever I chat up with her or simply just by looking at how spirited and sprightly she works out each day, with so much energy bursting in her.

At the same pool area too each morning is a 78 year old grandma who moved in 2 months ago. She walks with the support of a walking stick and an Indon helper. She looks like she is into her 90s. When I chatted up with her, I found out that both her kidneys were removed. She can only eat plain vegetables and nothing else as she is not undergoing dialysis. She is currently consuming Chinese medication.

So the conclusion is eat well, eat clean and exercise regularly and you could be like the 84-year old healthy grandma. Put crap into your body and you will suffer in your later years. No joke. Love your body for you only have one.

It’s medically proven that people who do regular physical activity have:

up to a 35% lower risk of coronary heart disease and stroke
up to a 50% lower risk of type 2 diabetes
up to a 50% lower risk of colon cancer
up to a 20% lower risk of breast cancer
a 30% lower risk of early death
up to an 83% lower risk of osteoarthritis
up to a 68% lower risk of hip fracture
a 30% lower risk of falls (among older adults)
up to a 30% lower risk of depression
up to a 30% lower risk of dementia

If exercise were a pill, it would be one of the most cost-effective drugs ever invented!

This weather this morning was one of gloomy, breezy, chilly and a dark sky with a looming thunderstorm. I wasn’t in the mood to swim in such compromising weather but with a determination as strong as steel, I went ahead. The moment I went into the water, my body froze. The key to combat the chilly water and strong wind is to quickly dip your body inside the water and start swimming immediately, as fast as you possibly can, to generate heat in your body. My body would normally be warmed up within 5 laps of swim on a cool morning but today, it took me over 13 laps to finally feel warmth. It didn’t help that it was extra windy today. *shiver!!*

I was the only person swimming this morning, which makes the pool looks oddly gigantic and creepy. Have you ever tried swimming alone at 6:30 in the morning under the threatening dark skies with no one else in the pool except you? Add the strong howling winds and chilly water and you’ll feel like you are in one of the scenes from Nightmare On Elm Street. This morning, I felt and saw the currents of the pool water each time the strong wind blew and howled. I soldiered on and after 30 minutes, I managed to complete 28 laps continuously, complete with body stretches and aqua cycling. It poured just after I completed my 28 laps.

It is hard to explain to you the awesome feelings one gets after exercising. If you haven’t started on an exercise regimen yet, why not try it today? Yes today! It can be as simple as climbing up and down the stairs in your house or walk up the stairs to your unit if you live in a condo. I used to jog outside the house at 5am with a baton in my hand and another round of running at 7pm when I returned from work. Rain or shine, I would exercise, even if it meant running whilst holding an umbrella. I was and still am that determined and no one can break my will power.

Getting regular exercise aside, eating clean is just as important. Whether you are a carb-cutter, carb-loader, paleo warrior, or intermittent faster, your golden rule of clean eating should be to include as much fresh produce in your daily diet as possible.

Ok, enough said and I am stepping down from the soap box 😀

Here’s one of my home-cooked dinners last week – baked Halibut steak from Greenland. It was the first time hubs bought this fish and the meat was very smooth and creamy.

I baked the fish in two different styles – two pieces were lightly seasoned with sea salt and black pepper and another piece coated with wholemeal bread crumbs.

Verdict – the breaded one won. And my conclusion is to bread the fish each time I bake fish in future.

Baked Portobello mushrooms with garlic.

Stir-fried organic cabbage with shredded carrot, garlic, onions and eggs.

I got a thumbs up from my most persnickety and critical daughter over dinner that night 😀

No. of times viewed = 10