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Health & Wellness
Health & Wellness

ANNOUNCEMENT

I have launched a series of blog posts called Featured Mommypreneurs in collaboration with mommypreneurs (i.e. mommies entrepreneurs). Let me know if you're interested to join me to feature your products / services. :)

 

 

Coconut Flour Pancakes

 

I bought a bag of coconut flour and I definitely have to make coconut flour pancakes πŸ₯ž just because I can. Hahaha! Thanks to Google, I found this easy recipe for coconut flour pancakes that are golden in color and perfectly fluffy.

Ingredients:

☑️ 1/4 cup coconut flour
☑️ 1 teaspoon baking powder
☑️ 2 eggs
☑️ 1/4 cup milk (preferably plant-based milk) + 1/2-1 tablespoon more if needed
☑️ 1 tablespoon honey
☑️ 1/2 teaspoon vanilla extract
☑️ Cooking spray or butter for greasing the frying pan

 


The original instruction also mentions about adding your favorite mix-ins and toppings. So I have added blueberries to some of the pancakes.



How to:

 

1. Mix together coconut flour and baking powder in a medium bowl.

 

2. In a separate bowl, beat eggs until well blended. Add milk, honey, and vanilla extract.

 

3. Add wet ingredients to the dry ingredients and stir until lumps disappear. Let sit for 2-3 minutes so that the coconut flour absorbs some of the liquid. If the batter seems too thick you can add a bit more milk.

 

4. Heat a medium pan over medium heat and grease with cooking spray or butter. Using a soup ladle, spoon about 1/4 cup of batter into the pan. Once bubbly on top, flip the pancake gently using a flat cooking spatula. This takes about a minute or two. Cook other side for another minutes or less, or until that side is golden brown.

 

5. Serve with toppings of choice. I serve with a dollop of butter, a drizzle of honey, and pan-fried bacon strips on the side.




All my pancakes recipes are over here. Bon apetit!

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What to do during the transition to endemic phase for COVID-19 in Malaysia?

 

 Transition to Endemic Phase


According to the Ministry of Health Malaysia, the transition to endemic phase is the 'exit strategy' to ensure that we can return to 'normalcy'. The pandemic situation has changed from the previous year. Despite the high number of cases, most cases are asymptomatic or have mild symptoms.

 

Here are the "Reopening Safely" steps outlined by the Ministry of Health Malaysia that we are advised to adhere to during the transition to endemic phase.

 

Step 1: Self-care

 

Here are the self-care steps that we need to take during the transition to endemic phase. If you are COVID-19 positive and have no or mild symptoms, you may practice self-care at home by gaining an understanding of the disease, self-monitoring your health status, knowing when to seek treatment, and securing support from your family and friends.


So, what do we do for self-care? First, self-care means self awareness. Gain an understanding of the disease, including its progression and deterioration. Second, self-management. Monitor your health and know when to seek treatment. Visit or contact your doctor if you have any concerns. Third, secure support. Always stay connected to your family and friends. Ensure you have quick access to the virtual CAC or emergency hotline.


Step 2: Continue safety measures


First, wear well-fitted mask in public places. Call out those who are not wearing mask properly (see infographic in BM - I hope my translation is correct). Second, continue the habit of hand-washing with soap and water or use hand sanitizer. Third, ensure optimal cleanliness at premises (I'm not very sure if this is directed at the public or the premise owners). Fourth, practice physical distancing based on situations. Fifth, ensure good ventilation.


Step 3: Wear a well-fitted mask properly


New research shows making a mask fit tighter can decrease exposure to infectious aerosols by about 95 percent. Methods of improving effectiveness include tucking in the sides of the mask close to your face, make ear loop knots to tighten fit on surgical mask, secure metal bridge over nose, and wear a second cloth mask over a surgical mask (double masking).


The main message here is when we wear our mask properly, we help to reduce the risk of spreading the COVID-19 virus to others. You can view the infographic in BM here.


Step 4: Know & practice preventive measures


Basically, if we understand what endemic means, what we need to do now is to prevent the spread of COVID-19 and learn to live with COVID-19. 

 

The CDC defines endemic as "the constant presence and/or usual prevalence of a disease or infectious agent in a population within a geographic area". This also means, "a point at which the infection is no longer unpredictably disruptive".


Be mindful that first, it goes back to basic preventive measures to prevent the spread of COVID-19 such as wearing well-fitted mask, hand-washing, physical distancing, and good ventilation. Second, complete your COVID-19 vaccination and booster. Third, practice healthy lifestyle to prevent Non-Communicable Diseases (NCDs) such as cardiovascular diseases, cancers, chronic respiratory diseases, and diabetes.


Healthy lifestyle practices are also important to strengthen our immunity, i.e., stop smoking, eat healthily, manage stress, limit alcohol consumption, and engage in physical activities.


Step 5: Always do self-risk assessment


From 1 April 2022, the transition to endemic will begin with the opening of borders, physical distancing for jemaah prayers removed, operating hours restriction for businesses dropped, among others. So, it's inevitable that more and more people will be out there.

 

It is prudent that we do a self-risk assessment when we are about to go to certain places. Places with higher risks include those that we will spend longer hours at, crowded or with limited physical distancing spaces available, most people are not wearing mask, and enclosed with poor ventilation.

 

Ask yourself, do you need to go there? If you have no choice, then best is to practice basic preventive measures as mentioned in steps 2-4 above.


Step 6: Practice TRIIS

 

TRIIS is basically Test, Report, Isolate, Inform, Seek. This is the gold standard and new norm to ensure we do our part to be accountable to our own safety and others. Remember, kita jaga kita.


Test: Get tested with a self-test kit (RTK-Ag) as soon as possible if you are experiencing any infection symptoms such as runny nose, fever or cough.


Report: Report the test result (negative, positive or invalid) in your MySejahtera app immediately.


Isolate: Isolate yourself or self-quarantine immediately with discipline if you have been tested positive for COVID-19. Adhere to the Home Surveillance Order (HSO) imposed by MOH.


Inform: Inform all your close contacts whom you have met within three days before you do self-test and report to the healthcare authorities via MySejahtera.


Seek: Seek immediate treatment at any healthcare facility or CAC nearby if you are experiencing worsening symptoms such as breathing difficulties, chest pain or prolonged fever.


Step 6a: Self-care during home isolation/quarantine


Category 1 (asymptomatic) and Category 2a (mild symptoms) cases may undergo isolation at home. Follow isolation procedures to prevent your family members from infection. Virtual monitoring will be done by the health department following your test report in your MySejahtera app. You are required to report your health status via the Home Assessment Tool (HAT) on MySejahtera twice a day.


During home isolation, please stay in your room. Ensure good ventilation in your room. Take Paracetamol for your fever. Stay hydrated throughout the day. Use an oxymeter to monitor your SPO2 level, and take plenty of rest.



Step 6b: Recognize COVID-19 warning signs


During home isolation, make sure that you can recognize these COVID-19 warning signs: prolonged chest pain, breathing difficulties, prolonged cough, worsening fatigue, serious vomiting & diarrhea, prolonged fever, appetite loss, loss of awareness/confused state, infrequent urination, blue lips & fingers, and SPO2 level less than 95%.


If you are experiencing any of the above warning signs, seek treatment immediately at any nearby CAC or healthcare facility. Call 999 in case of emergency.

 

TLDR? Just look at the infographic below for summary.

 

What to do based on your COVID-19 status?


Source

Extra resources:

Sidang media Menteri Kesihatan Malaysia regarding the transition to endemic phase

Steps to take to live with COVID-19

My COVID-19 Positive Experience and How Did I Manage My Home Quarantine


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How to Work From Home Effectively Checklist


 

Unsure how to be productive and stay focused when working from home? I'm putting into practice some useful tips in the checklist below to make the most out of my time working from home.

 

Make working from home work



  • I wake up at my normal time.
  • I get dressed for work as if I'm going to the office.
  • I have a separate space to work (home office).
  • I plan my day in advance.
  • I set specific hours for work.
  • I take clear breaks from work to recharge.
  • I socialize with teammates through virtual coffee breaks.
  • I have proper meal breaks.
  • I maintain my work routine.
  • I keep meetings brief (30 mins to 1 hour).
  • I stretch in between meetings.
  • I align work schedules with family.
  • I take time out to exercise.
  • I ask for help.
  • I am not hard on myself.

 

More tips here on this blog post that I posted a few months ago - Returning to Normalcy.

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Happy International Day of Happiness (20 March 2022)


Happy International Day of Happiness

 

Did you know that International Day of Happiness is celebrated on 20 March? This year's theme for the International Day of Happiness is 'Build Back Happier' marking the shared struggles and global recuperation from the COVID-19 pandemic. I didn't know about this until I received the following email from Becky at Twinkl.

 

March 20 is International Happiness Day. How can we be happy during trials, challenges and suffering? Just open the news and most of it is depressing. Broken relationships, failed dreams, financial problems… they just suck the happiness out of life.

 

Well contrary to popular belief, happiness is not only "all about me" or "all about my loved ones". Here's a new-but-not-actually-new concept that you might like to consider: Happiness is taking action.

 

What does this mean? You see, happiness is a choice. A choice made through power of will, though inevitably affected by external circumstances and our personal beliefs. Real happiness – the one that makes you smile from your heart and soul – cannot be achieved when it is rooted in pure selfishness and actions that cause trouble, misery and suffering to others.

 

Rather, happiness can be achieved despite the troubles surrounding us when we take concrete and wise actions, not the actions of running away from problems, hiding from problems or purposely ignoring problems. These actions require courage, determination, and persistence – along with a good dose of anger and tears sometimes – to fix broken relationships, to work harder to put food on the table, to get rid of personal ego and arrogance to do what's right, to take action to help others, to go on that journey to pursue your dreams.

 

But how can I be happy when my best friend is suffering, or a stranger halfway across the world is going through so much pain? It seems almost cruel to be happy in this situation!

 

Look. Empathy is having the ability to understand and share the feeling of others. And this means that obviously we shouldn't be laughing, dancing and jumping for joy in front of a friend who is crying (unless our purpose is to make them laugh). In this case, we can take action by comforting them, listening to them, giving them a shoulder to cry on. By doing so, we bring happiness on ourselves knowing that even though we're sharing their sadness, we actually did something to help them.

 

And think about this: If we wallow in sadness for something that doesn't actually affect our living being, are we actually helping the people we feel sad for? Does us being sad for them in our room help make their lives better? No. Instead, if we do something about it to help them, it is those actions that will help make their lives better. By maintaining our own emotional balance, we can transmit that energy to help them get better. Practice empathy, but stay happy in your heart.

 

It's true that we gain more happiness when we give happiness away. Though not necessarily the happiness that we think should be, i.e. smiling, laughing, jumping around with joy. That's only one part of happiness. A person can be smiling and laughing but crying inside – we will never know unless they tell us. Likewise, just because a person is not smiling and laughing, does not necessarily mean that the person is unhappy.

 

Happiness can come in other forms too, like a certain kind of deep satisfaction one gets after putting in the time and effort working hard on something, or the happiness that makes you smile from your heart knowing that you've done a good deed by bringing happiness to another living thing. Making the good and right choices, and living at peace with yourself AND your surroundings can also contribute to happiness in the heart and soul.

 

Another important factor is this: pay attention to what you're feeding to your soul. Our soul is the crux of our existence, and if the soul is unhappy, the human can never be truly happy.

 

So this international day of happiness, we'd like to wish you the best of luck on your journey to achieving happiness. If things are not going so well in your life right now, cry, scream and grieve if necessary. Set a time limit for the grieving period – one hour, one day, one week, one month, 3 months, 6 months, 1 year – and when that time is up, pick up the pieces and begin a new chapter of your life. It's time to move on and work hard again. Life goes on just as the sun keeps shining.

 

Footnote


Note: The article above is from the EDM from Twinkl. Twinkl, founded by Susie and Jonathan Seaton in 2010 is a platform of educational resources that can be used at each step of a child's learning journey. With over 525,000 teacher-created resources, you could find schemes of work, lesson planning and assessments right through to online educational games, augmented reality and so much more.

 

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My COVID-19 Positive Experience and How Did I Manage My Home Quarantine

Source

 

How did I test positive for COVID-19?

 

It started off with a little scratchy throat on Thursday, 10 March 2022 at night, about 9pm. Oh uh. I was pretty sure I wasn't allergic to anything I ate on that day. So was it the flu or common cold? But at the back of my mind, I kinda suspected it could be the COVID-19 virus. Anyway, worrying wouldn't cure the scratchy throat so I went to sleep.


The next morning, Friday, 11 March 2022, 7:10am, I woke up with a heavy feeling. The scratchy throat had developed into a prominent sore throat. I knew right away I needed to do an RTK-Ag self test. I used a Longsee COVID-19 Saliva Home Test Kit to do so.



At 7:30am, I saw two lines at Control (C) and Test (T). To be honest, I felt relieved because a positive RTK-Ag test result meant COVID-19 positive and I didn't have to be in doubt or worry for nothing. My focus was then to inform all my close contacts at home, workplace, and everyone whom I met from 7 to 10 March 2022.


Actually, if your RTK-Ag result is positive, you don't have to confirm with a RT-PCR test. Health Minister Khairy Jamaluddin advised the public that those tested positive for COVID-19 through self-test kits do not have to undergo the RT-PCR tests to verify the results. Instead, they should start undergoing quarantine as soon as possible once they tested positive.


However, I chose to do the RT-PCR test as well because I wanted to find out what's my CT value. So I drove myself to Klinik Mediviron Bandar Puteri Puchong for the RT-PCR test. While waiting for my turn, mild fever and lethargy started to emerge. The moment I reached home, I went to sleep because I really needed some rest.


How to declare my COVID-19 positive result on MySejahtera app?


After I woke up, I uploaded my RTK-Ag positive result into the MySejahtera app. I needed to kickstart the Digital Home Surveillance Order (HSO) without having to wait for the RT-PCT test result for another 24 hours or so.

 


 

Step-by-step guide to declare your COVID-19 positive status on MySejahtera

 

1. Launch the MySejahtera app.

2. On the homepage, select "COVID-19 Self Report".

3. On the following page, select "Update COVID-19 Result".

4. Fill in the details and upload the test result.

5. Refresh your profile after clicking 'Submit'.

6. A Home Surveillance Order (HSO) notice will be issued about one hour after the results are uploaded into the app.

 



Based on my answers in the questionnaire, my status was updated from Confirmed Case - CAT 1 (asymptomatic) to Confirmed Case - CAT 2a (with mild symptoms).




How does the Digital Home Surveillance Order (HSO) look like?



 How does the RT-PCR test result look like?



How to interpret the CT value?


Infectious status based on CT value is up to 40 and it can be divided as follows:


  • Highly infectious: Below 20
  • Moderate: 20-30
  • Mild: 30-35
  • Severely low: 36-40


Based on what I read up here and there, if you have a high CT value, you are infected but considered to have a lower viral load than those with a low CT value. A high CT value, typically above 30, may also suggest that it's not a recent infection or one has recovered from COVID-19 infection.

 

I didn't have any other symptoms before that fateful little scratchy throat on Thursday night. The moment I test positive, my CT value was already more than 30. So I have no idea if I actually had the infection earlier on or the viral load just didn't get high enough? One of my friends commented that maybe the COVID-19 virus "died" in me before it had the chance to build up to the infectious viral load so I didn't get to be a super spreader. Your soldiers (immune system) must be super strong! I believe so too! All my health investments (supplements) work!


For your information, I'm fully vaccinated and boosted with the Sinovac vaccine.


Home Assessment Tool (HAT) on MySejahtera

 

This daily HAT assignment can be found on the MySejahtera homepage under the "Things to do" tab. You will need to complete the questionnaire twice a day.

 



My daily RTK-Ag self test results


On the 5th day of my 7-day Home Quarantine, I test negative. Mild fever and headache were long gone by the third day. I only have some chesty coughs which have gotten better today.

 

I continued taking all the supplements that I have been taking, I stayed hydrated, I took Strepsils.

 

Most importantly, I didn't panic. There's no reason to panic. I have all the information I need to make informed decisions.



 

I have my dedicated caregiver (my hubby) sitting outside my dedicated quarantine room (with own bathroom) helping me with food and other necessities. Thank you my love!

 

Oh yeah, if you are wondering where are my kids, they are "sent away" to be with their grandparents (my in-laws) in Kuala Terengganu. Thank you to my forever supportive in-laws!

 

 

Test negative on Day 6 of digital HSO as well.


πŸ’œπŸ’œπŸ’œ This experience has enlightened me to see that we all have the social responsibility to really take care of our immune system so that even if we are infected by the virus, the infection chain stops with us and has next to zero chance to spread to others. I believe this is more powerful than just preventing ourselves from being infected. Please do invest in taking care of your health. You will thank yourself for it. πŸ’œπŸ’œπŸ’œ

 

#BeatCOVID19Together #StaySafeStayHome #LindungDiriLindungSemua #StopTheSpread #KitaMestiMenang #KitaJagaKita

 

Completion of digital Home Surveillance Order

 


 

Once the 7-day period of the digital HSO is completed, you can see the "Completed" seal on the top right of the HSO certificate.

 


 

And MySejahtera status is back to the beautiful shade of blue - Low Risk No Symptom.


Summary


For your information, when an individual is confirmed COVID-19 positive, MOH will no longer be calling you to collect the quarantine bracelet and physical home quarantine form submission / release order.

 

You just have to update your status on MySejahtera, do home isolation / quarantine immediately, inform all your close contacts, monitor symptoms, and complete the Home Assessment Tool (HAT) on MySejahtera daily throughout your home quarantine period.

 

  • Category 1 (asymptomatic) & 2A (mild symptoms) cases: DON'T NEED to go to COVID-19 Assessment Centers (CAC); just isolate yourself immediately and undergo a period of quarantine at home
  • Category 2B (moderate symptoms) cases & high risk individuals: Please go to CAC
  • Quarantine centers by MOH are reserved for those with severe symptoms (Category 3 and above)
  • Patients who need to go to the nearest CAC for further clinical evaluation will be notified via notification on MySejahtera or contacted by the CAC Call Center
  • Patients who need assistance can call CAC Call Center 03-7723 9299 (8:00am - 9:00pm daily) or CPRC Hotline 03-7723 9300 (8:00am - 12:00am daily)
  • Go to the hospital immediately if symptoms worsen
  • Any emergency, don't panic, don't hesitate to call 999 for help


References

 

https://covid-19.moh.gov.my/

https://covidprotocol.moh.gov.my/ 

https://www.infosihat.gov.my/infografik-covid-19.html 

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Are you at risk of prediabetes? What can you do?

 

According to NestlΓ© Health Science, 23.6% of Malaysians have prediabetes or 1 in 5 Malaysians are living with prediabetes without even knowing it, especially if they have pre-existing conditions such as high blood pressure, abnormal blood cholesterol levels, family history of diabetes, history of gestational diabetes, sedentary lifestyles, or are overweight and obese.

 

Unfortunately, this group of people remain unaware, and they could include your loved ones - your family and friends.

 

What is prediabetes?

 

Prediabetes refers to a condition whereby your blood sugar level is higher than normal but not high enough to be diagnosed as Type 2 diabetes. If prediabetes is not diagnosed and managed, it could lead to Type 2 diabetes.

 

Being diagnosed with prediabetes indicates the starting of progression to Type 2 diabetes which will cause irreversible long-term damage to your heart, blood vessels, eyes, and kidneys.

 

How do I assess my prediabetes risk level?

 

By assessing your prediabetes risk level early and making the necessary lifestyle changes, such as adopting a healthy diet, increasing physical activity, and achieving weight loss, you can lower your risk of developing Type 2 diabetes.

 

You may take this simple prediabetes risk assessment to find out whether you are at risk of prediabetes. The results will show 3 levels of risk - low, medium or high.


Step 1: Take the test
Step 2: Receive risk assessment report
Step 3: Get a free meal plan (only provided to medium and high risk)

 

 

Why is meal planning important?

 

Meal planning is an integral part of healthy eating to reduce the risk of having prediabetes. It serves as a guide to ensure that you have all the nutrition in the right amount to lead a healthy life.

 

Specially customized, calorie-controlled meal plans with a low Glycemic Load (GL) are created using evidence-based nutrition recommendations with the goal of helping you figure out your ideal and balanced breakfast, lunch, and dinner; reduce post meal blood sugar spikes, and stay healthy.



These meal plans are designed to provide a balanced distribution of nutrients that help support optimal health, including:

  • Carbohydrates (45-60% of daily energy intake)
  • Protein (15-20% of daily energy intake)
  • Fat (25-35% of daily energy intake)
  • Saturated fat (less than 7% of total calories)
  • Fiber (20-30g/day)
  • Sodium (less than 2400mg/day)


 

All meal plans have a low Glycemic Load (GL) which helps to reduce post-meal blood sugar spikes. Glycemic load is a measure that takes into account the amount of carbohydrates in a portion of food and how fast it raises blood sugar levels.


 

7-day meal plan for people with medium risk for prediabetes

 

The following information is from this PDF by NestlΓ© Health Science, so they have included their product Nutren Untuk Diabetik in it. I personally don't take Nutren but I like the meal ideas.


Day 1

Breakfast: Cooked Oatmeal, Berries, Nutren

Lunch: Basil Pesto Pasta with Grilled Chicken, Mixed Salad Greens, Balsamic Vinaigrette Salad Dressing

Dinner: Pan-fried Salmon with Sweet Potato, Apple


Day 2

Breakfast: Zero-Effort Omelette, Mango, Nutren

Lunch: Mee Goreng Laju-Laju, Mixed Salad Greens, Balsamic Vinaigrette Salad Dressing, Fresh Guava

Dinner:Turmeric Fried Chicken Thai Style, Cooked Brown Rice, Stir-Fried Mixed Veggies,

 

Day 3

Breakfast: Omelette with Mushroom & Spinach, Nutren

Lunch: 15-Minute Pizza, Honeydew Melon

Dinner: Fried Chicken Satay, Cooked Brown Rice, Stir-Fried Colorful Assorted Vegetable Delight, Watermelon

 

Day 4

Breakfast: Overnight Oats (with Nutren, chopped fruits & nuts)

Lunch: 15-Minute Chicken Burritos, Mixed Salad Greens, Balsamic Vinaigrette Salad Dressing, Pear

Dinner: Super Simple Maggi Cukup Rasa Fried Basung Fish, Blanched Mustard Greens with Oyster Sauce, Cooked Brown Rice

 

Day 5

Breakfast: Breakfast Cereal with Nutren, Watermelon

Lunch: Maggi Goreng Basah, Mixed Salad Greens, Balsamic Vinaigrette Salad Dressing, Honeydew Melon

Dinner: Wholesome Stir-Fried Fish Fillet with Spring Onion, Stir-Fried Mixed Veggies, Cooked Brown Rice

 

Day 6

Breakfast: Crepes with Fruit, Zero-Effort Omelette

Lunch: Tofu Burger, Mixed Salad Greens, Balsamic Vinaigrette Salad Dressing, Mango

Dinner: Fried Longevity Noodles with Seafood, Stir-Fried Colorful Assorted Vegetable Delight

 

Day 7

Breakfast: Potato Omelette, Nutren

Lunch: Cajun Chicken Pasta Salad, Fresh Guava

Dinner: Exquisite Nasi Arab with Chicken, Kerabu Ulam Segar, Chicken Soup, Honeydew Melon

 

How to adopt healthy lifestyle?


Adopting a healthy lifestyle is crucial to help you manage your risk of having prediabetes. It also improves your essential health metrics such as your weight, blood sugar, blood pressure, and blood cholesterol.

 

 

#1: Quit smoking

 

Did you know that smoking put you at a higher risk of developing Type 2 diabetes? In fact, smokers are 30% to 40% more likely to develop Type 2 diabetes than non-smokers.
 

#2: Regular physical activity


Here's the recommended guideline by medical professionals: Get at least 30 minutes of moderate-intensity exercise per day, 150 minutes per week by doing activities such as aerobics, cycling, or hiking.

 

Taking a brisk walk or slow jog outdoors to increase your fitness level is counted too. You can mix it up with sports that you can play with your family and friends. Or you could just choose any activity that you enjoy to stay motivated. Every little bit counts.


Please take note that if you have any preexisting medical conditions, please check with your doctor before starting any new exercise routines for your safety and well-being.
 

#3: Eating healthily

 

Variety, balance, and moderation are the three essential keys to healthy eating. To meet your daily nutritional needs, you should eat a variety of food without avoiding major nutrients, including fresh fruits and vegetables, whole grains, and lean proteins.

 

By practicing variety and balance in your daily food selection plus eating in moderation according to your needs, you will still be able to enjoy your favorite foods.

 

Take a look at this visual guide on how to create nutritious and balanced meals.

 

  • Fill up a quarter of your plate (or use your half-closed palm as guide) with whole grains (carbohydrates)
  • Fill up a quarter of your plate (or use your fist as guide) with lean meat protein
  • Fill up a quarter of your plate (or use your fist as guide) with plant-based protein
  • Fill up a quarter or more of your plate (or use your open palm as guide) with fruits & vegetables

 


Healthy fats (monounsaturated fat & polyunsaturated fat) from nuts, avocado, seeds, and fish are essential to be included as part of a healthy diet. These healthy fats help to improve blood cholesterol levels and reduce the risk of heart disease.

 

Limit or avoid food items such as butter, palm and coconut oils, cheese, red meat, deep-fried food, processed, and fast food because they contain so much unhealthy fats (saturated fats & trans fats) that increase your bad cholesterol (LDL cholesterol) levels, risk of heart disease, and stroke!

 

Reduce your salt (sodium) intake by limiting processed foods and choose low sugar or no added sugar drinks. Better still, swap out these sugary beverages with water instead.

 

#4: Managing weight


It's a known fact that obesity increases your risk of heart disease, stroke, Type 2 diabetes, and osteoarthritis while reducing your quality of life.

 

Having a body mass index (BMI) value above 24.9 indicates that your body weight is outside the healthy weight range for your height.

 

Modest weight loss of between 5% to 10% of your total body weight has been shown to offer significant health benefits, such as improving blood pressure, blood cholesterol, and blood sugars.


Contact me


Fill up this Google Form if you'd like to know how to start managing your weight and lifestyle. I will get in touch with you.



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Income tax relief for LHDN e-Filing 2022 (YA 2021)

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Thank you Jane, Nightbirde for inspiring us with your courage

Source

"If we can hold onto a dream for the future, sometimes that's all we need to get through."


"I'm so much more than the bad things that happen to me."


"You can't wait until life isn't hard anymore before you decide to be happy."




Rest in peace, Nightbirde. Thank you for inspiring us with your courage.

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How to Add Nutrient-Dense Food Items into Your Diet


Always consider incorporating nutrient-dense food items in your diet in order to mitigate your guilt and the effects of highly seasoned snacks indulged during festive celebrations.

 

However, Despina Hyde, a registered dietician with the weight management program at New York University's Langone Medical Center says the following.

 

"When we label these foods as 'super' and 'healthy', people think they can eat them in unlimited quantities. But you do have to be cautious of the amount you eat, because you can gain weight from eating too much healthy food."

 

Food photo created by azerbaijan_stockers

Blueberries

Blueberries are packed with antioxidants, potassium, and Vitamin C. They are great in neutralizing free radicals and preventing aging and cell damage. Flavonoids, particularly anthocyanins, appear to be responsible for the antioxidant effect, which is why darker berries are the ones to pick.
 

Tip: You can eat blueberries on its own or consider dropping a handful in a cup of yogurt or salad.

 

 Photo by Karyna Panchenko on Unsplash

Chia Seeds

These tiny dynamos come from a plant related to the mint. In addition to containing soluble and insoluble fibers, the seeds swell up by absorbing many times their weight in liquid. This helps keep your digestive system regular and make you feel full for longer. The seeds are also packed with omega-3 fatty acids, proteins, and trace minerals such as calcium and phosphorus.

 

Tip: Sprinkle them over anything, including salads, soups, and desserts.

Photo by Adolfo FΓ©lix on Unsplash

Kale

Kale is a member of the cabbage family and related to other cruciferous vegetables such as cauliflower and broccoli.

 

It contains numerous antioxidants such as Vitamin C, polyphenols, and beta-carotene, among others. It also contains Vitamin K to support regular blood-clotting functions. Kale also contains bile acid sequestrants, which can lower cholesterol, and cancer-fighting chemicals such as sulfuraphane and indole-3-carbinol. Low calorie but high in bulk, kale can definitely be part of your weight-loss diet.

 

Tip: Kale is best consumed raw or quickly blanched. Adding it to salads or consider juicing it or making it part of a smoothie. Kale, mixed grain rice, and wheat germ brown rice provide bulk due to their high fiber content.
 


Background photo created by valeria_aksakova

Salmon

As an oily fish, salmon's fat content is mostly composed of omega-3 fatty acids. This group of fatty acids has been linked to numerous health benefits, the most important of which is arguably lowering the risk of cardiovascular disease.

 

Other benefits of omega-3 fatty acids include lowered risk of dementia and depression. Besides fatty acids, salmon also contains plenty of high-quality protein as well as a range of minerals, such as selenium, magnesium, and potassium.


Tip: Having it sashimi-style is a great way to consume salmon if you don't mind eating raw stuff. Otherwise, baking is a healthy way to cook salmon. Spritz with cooking spray rather than slathering with butter or olive oil.


Article source: Live Great Reads

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