Food Journal Update

Hari ni tak busy so sempat la amik gambar bekal dan update blog. Bekal ari ni bawa brown rice, dengan mixed salad, telur masin separuh (leftover dinner smlm) dan kari ikan dgn terung takde santan. Untuk makan lunch. 

Breakfast pagi td dah minum milo O campur habbatus sauda dan minyak kelapa dara. So rasa x perlu makan apa2 dah. Sampai opis bancuh air kosong yg dicampur 1 sudu cuka kurma dan 1 sudu jus delima. Mula2 dulu susah jugak nak minum sampai abis. Tapi skrg dah terbiasa.

Anggur hitam tu for snacking. 

Dah lama x timbang berat. Bateri digital weight scale pulak dah kong. Tapi smlm juga rakan sekerja opis lama, dia ckp saya nampak kurus sikit...hehehe.

Minggu depan cuti CNY so akan balik Kota Bharu and stay seminggu kot. That's my biggest challenge to eat clean and control portion. Exercise jangan cerita la...lalalala.

Food Journal Update

Sorry. Can't commit with the daily food intake update. Tak terkejar dek kerana kesibukan kerja dan urusan rumahtangga.

 

So kita buat takat yang mampu.

 

Semalam x berbekal. Ada perutusan khas NC dan petangnya meeting jabatan. Sbb pagi kena keluar awal so x sempat la nak prepare bekal.

 

Hari pon bangun lambat but managed to masak nasi goreng for kids and buat sandwich ayam panggang for me. That served for breakfast dan lunch. Mujur la ada jugak leftover isi ayam panggang which i made for dinner on Monday. Then ada stok roti wholemeal. Jadi la sandwich ayam panggang dgn slices of timun dan tomato dan sikit mayonese. So kira healthy la jugak.

Hari ni mak mertua dan famili adik ipar akan berkunjung ke rumah kami, so I dont know whether i can still commit not to eat nasi for dinner. Kena betul2 kuat semangat. I am always crumble when I have guests coming to house. Diorg makan, i pon makan! Huhuhu

Kita tgk esok samada akan ada entry bekal makanan atau x ye!

Mari Bermula Semula!

I am looking for mojo to seriously applying my diet program and been browsing my previous entries on weight loss, and I noticed that back in 2012/2013 when I did manage to lose about 8kg, I was monitoring closely what I've been eating and I documented daily food intake.

 

I guess I should start that again - documenting my daily food intake!

 

This time, kena monitor the type of food I'm taking. I've been reading about imbalance/excessive estrogen hormone ataupun estrogen dominance that can be a factor to stubborn weight loss dan juga penyebab kepada sindrom PMS, breast cancer dan banyak penyakit lain. And reading all the symptoms rasanya saya mmg terlebih/x balance hormon estrogen. Salah satu cara nak reduce hormon estrogen kena makan low carb and lebihkan pengambilan certain foods mcm cruciferous vegetables (cabbage/broccoli/cauliflowers), salmon, flaxseeds.

 

Boleh baca kat SINI dan SINI.

 

So here I am today, recording my tapau foods today. Bekal makanan dari pagi sampai ptg. Dinner x tau akan sempat amik gambar ke x:

 

Atas kiri: Granola bar brand Quaker's Oat untuk snacking in case memerlukan. Not really a good choice sbb processed food jugak. Tak sempat nak prepare buah2an. Kalau lapar in between meal, saya akan ngap ini. Lebih baik makan something healthy like this rather than jajan2 yg lagi x sihat. And to put hunger at bay.

 

Then, dalam botol kaca, is overnight oat for breakfast. Saya prepare malam smlm. Letak 4 sudu rolled oats, satu sudu flaxseeds, satu sudu chia seeds, few raisins. Then tuang susu rendah lemak separuh botol. Esoknya boleh makan kat opis.

 

Sebelah oat, smoothies campuran 1/4 dragon fruits dan few cuts of nenas. Tambah setitik stevia utk penambahan rasa. Saya x perlu rasa manis extra sebenarnya tapi cuba nak amalkan stevia utk dapatkan kebaikannya.

 

Dalam bekas oren, is for lunch. 1 biji tauhu yg digoreng dgn minyak yg sedikit dan dipotong kiub. Satu tiub tofu telur, juga digoreng dgn sedikit minyak. Then tomato ceri pon saya stir fry sekejap sbb saya pernah baca cara terbaik utk dapatkan lycopene dr tomato ialah dgn memasaknya.Tambah jugak dgn timun dan salad. Harap2 boleh kenyang...hehehe.

 

That's all for that. Let's see kalau updating my diet journal can be daily task.

JK1M Season 5 2015

It's September!

Sekejap aje kan? I didn't blog much these days. Faktor utama laptop saya sangat la bermasalah. Rasanya dah tahap boleh masuk ICU...huhuhu. Nak buat kerja pon payah. Asik2 menumpang desktop my clerk. Komplen kat pihak atasan pon takde makna. Mentang2 la projek dah nak abis!

Apa2 I'm trying not to complaint much. Hidup kena bersyukur sentiasa and try to omit the negative vibes from head.

It's been a while since I have stopped blogging about weight loss kan?

Bukannya dah kurus tapi didn't feel like blogging about it utk seketika. Didn't do much neither. Few months back I found out my weight scale sebenarnya tak betul! I was 5kg heavier that the weight I thought my real weight.

Masa tu adik trainee yang saya pernah cerita gi gym bersama saya dtg ke rumah dan kebetulan nampak weight scale saya. So dia pon timbang la. Dia ckp "tipu la scale akak ni, saya sepatutnya 5kg lagi berat!"

I couldn't believe her, so the next day saya gi timbang kat pusat gym and there u go....mmg 5kg more!

Huwaaaaaaaaaaaaaaa....

Lepas tu saya pon beli penimbang baru digital. Tapi semangat saya nak update progress saya tentang weight loss pon menurun jugak. I did few things towards weight loss but not as extensive as I should. Then came Ramadhan. Puasa turun 3kg but Raya and all, I ate and ate, that 3kg came back easily!

Last month I decided to try a new way of losing weight. I signed up with Jom Kurus 1 Malaysia di bawah kelolaan Kevin Zahri - the famous fitness guru in Malaysia.

I hope with professional help, moga2 dapat la saya turunkan berat badan ke berat badan ideal.

The group I joined is JK1M Ayer Keroh di bawah leader Coach Amir (Kevin's fitness trainer). Very proactive and reliable. Walaupun officially JK1M akan bermula 5/9 ni tapi Coach Amir dah set up group WA sebaik saja ada peserta yang berdaftar dengan group dia dan dah aturkan pre-meeting utk ahlinya 2 minggu lepas (atas inisiatif dia sendiri).

I attended yg pre-meeting tu and loved it very much. Walaupun rasa kena dera sbb dari 7.30 am sampai 10.30am kami buat mcm2 aktiviti fitness - zumba, circuit training, game tapi rasa sangat best!

Gambar dari WA...siapa tah yang snap gambar mokcik tengah jumping jacks ni.....kami tgh ada game time ni, kena start dr jumping jacks then spider walk, then lari then apa tah lagi, x ingat term dia. Seronok! rasa mcm zaman budak2 main sukaneka....hehehe

Ni la muka2 ahli JK1M#5 Ayer Keroh. Yang lelaki baju kelabu tu la Coach Amir. Ramai budak2 muda yang masuk program ni. Ada yang selim melim aje. Minah tudung oren tu dia dah kurus dah tapi katanya nak turunkan 5kg lagi. Yang pakai spek tu, doktor kat GH Melaka. Nak ikutkan badan dah kurus tapi join sbb nak kekalkan fitness. Kagum tak? Yang tudung hitam tu pon guru aerobics katanya tapi masih gagal nak dapat berat ideal sbb katanya kurang berdisiplin bab makan. Yg lain2 nak kata sgt2 obese tak jugak.

Our official program takes 6 weeks altogether melibatkan mcm2 program fitness dan teori pemakanan. Kata Coach Amir based on previous JK1M kendalian dia, dalam tempoh 6 minggu tu paling kurang pon peserta akan hilang 5kg. Paling banyak 23kg utk lelaki dan 16kg utk pompuan.

For me saya berharap dapat kurangkan 20kg. I'm at 77kg now. Dapat kurang 10kg dalam 6 minggu pon dah ok dah. The rest 10kg progressively la selepas tu. Ada banyak testimoni bekas peserta JK1M yang berjaya. Dari 120kg ke 58kg. Tapi bukan la dalam masa 6 minggu tu. Amik masa berbulan2 jugak la. Yang penting konsistensi. Ini lah masalah utama saya sebelum ni.

Ini lah team Ayer Keroh yang hadir pre-JK1M meeting aritu. Kalau ikutkan jumlah semuanya 65 org tapi masa ni tak semua yang hadir.

Wish me luck ok with this program...dah lama sangat saya overweight. Teringin nak selim melim macam 10 tahun sudah....huhuhu

Route To Fitness: Pilates + Yoga Exercise Video

Dear blog,

Motivators say in order for you to achieve your goal, you have to keep talking about it.

So this what I am doing now, I would like to keep myself reminded that I am in the process of losing weight and being fit. And I have to be serious and committed. 

I've been not been doing my walking exercise for 2 weeks now. Again, my commitments to my family making it difficult for me to come home late in the evening. Cik HB is busy with his work and somebody has to fetch the kids from school/babysitter on time. 

BUT good news is...I am still doing exercise. Yeay!!

I am now doing yoga+pilates from Youtube exercise video. It's a 42 minutes-video and easy to follow. Previously I did pilates based on another video but I became bored with it eventually. I guess I always have to change to another video when I am bored with the current one.

I've started since Wednesday last week and been doing every day until yesterday, except for Sunday. I really have to force myself doing it, if not I would end up skipping it and back to square one. Plus, it isn't easy doing it with kids around. Distractions always there!

So this is the video I am currently using now.

9 Things To Say To Yourself When You Fall Off The Bandwagon

Looking for weight loss motivation?

I AM.

Here are some quotes copied from Prevention.com

We all make mistakes, especially when it comes to staying healthy. But whether you missed a week (or more) of workouts or totally blew your diet, all it takes to get back on track is a little motivation, says fitness expert Chris Freytag. That's why she surrounds herself with inspirational thoughts—they cover her office walls, her bathroom mirror, and even her T-shirts. "When I read them, they help me channel positive thoughts and energy," she says. "I just love the reminder to keep thinking positive!" 

"Being defeated is only a temporary condition. Giving up is what makes it permanent." –Marilyn vos Savant

You meant to just grab a cup of coffee on your way to work this morning, but that scone lookedso good. When you give into a craving, you might be tempted to toss the entire day's eating plan out the window, but don't throw in the towel just yet. You have plenty of opportunities to get back on track—it's not too late to make today a success.

"Strive for progress, not perfection."

So you pushed snooze one too many times this morning (check out why you're tired all the time) and had to skip your workout. While you probably feel like kicking yourself, remember that everything doesn't depend on this one workout. Tomorrow is another chance to reach your goal. And when you look back in a few months and see how far you've come, you're not even going to remember that one time you didn’t make it to the gym. We promise.

"Fall down 7 times, get up 8. Don't give up!"

We've talked to thousands of women about their weight loss journeys, and 9 times out of 10, it wasn't their first (or second, or third…) time around. If you tried eating clean and just couldn't stick with it, or if that new gym routine really doesn't fit with your busy schedule, don't sweat it. You can always try again—this time might be when things really click.

"Yes, you can! The road may be bumpy, but stay committed to the process."

You've been following your workout routine for weeks when suddenly, you throw your back out (again). Unfortunately, injuries are just part of life. But just because you might not be able to work out for a few days doesn't mean you need to turn into a couch potato. Go for an easy walk, and then take the time you would have spent at the gym and use it to cook yourself a nutritious meal. A healthy lifestyle is made up of a bunch of little things, so don't give up when one area hits a roadblock.

"Optimist: Someone who figured out that taking a step backward after taking a step forward isn't a disaster, it's more like a cha-cha."

The number on the scale might go up and down every other day, but that's OK—this journey's about living a healthier, happier life, not just about fitting into a certain dress size. We've all got to deal with setbacks, whether it's missing a workout when we're sick or having to grab something from the vending machine when there's no time for lunch. Keep your eyes on your long-term goals. 

"The struggle you're in today is developing the strength you need for tomorrow."

So you planned on squeezing in a workout during lunch, but you just got handed a major assignment and won't be able to leave your desk. Yes, it's frustrating, but there's nothing you can do about life's little surprises. Instead of worrying about the things you can't change, focus on what you can. Maybe that means getting up 30 minutes earlier tomorrow morning to hit the gym, or making do with a 10-minute walk. Either way, don't let one little hurdle stand in your way.

"It's how you handle the mistakes that creates your success."

You stuck with your healthy eating plan all day—that is, until you came home after work and couldn't help but inhale a block of cheese while you made dinner. Instead of beating yourself up, look at this as a chance for improvement: Now that you know when you're most likely to give in to cravings, be prepared. Bring a healthy snack for the drive home, like these portable snacks packed with protein, so you don't hit the house starving.

"Stay committed to your decisions, but stay flexible in your approach." –Tony Robbins

The commitment to being healthier is completely up to you, but that doesn't mean you can control every little thing along the way. Sure, you can eat clean when you're in charge of the menu—but what about when you visit your in-laws, who don't eat anything that isn't straight from a package? Instead of freaking out because you won't be able to follow your diet, commit to getting back on track tomorrow, and remind yourself that cheesy potatoes are not worth a panic attack.

"If you stumble, make it part of the dance."

So you've decided to try your hand at the Paleo diet—but a few days in, you realize that there's just no way you can give up your coffee creamer. Instead of scrapping the entire plan, look at the big picture: If that one tiny concession will help make the rest of the diet work for you, then go for it! Figure out what works best for you and your body, and then stick with it. 

Route to Fitness

For the past 3 days I managed to include exercise in daily routine.

Baru 3 hari je pon...yg dibimbangi boleh ke perkara ni berterusan....hehehe

First day, buat pilates kat rumah...tp buat 20 minit je, pastu x leh concentrate sbb banyak sgt gangguan!

Second day, pegi walking exercise kat Taman Botanikal yang ada track 10,000 steps tu. Yang ini rasanya exercise paling effective for me. Jalan sorang2 takde gangguan dan nak tak nak kena abiskan jugakan track tu yg total length nya dalam 6km gitu. I finished the track in 45 min doing brisk walking. 

Semalam pon berjaya pergi lagi. Alhamdulilah cik HB memberikan sokongan i.e dia la tukang jemput anak dari rumah babysitter dan sekolah. Then since I cook dinner meals in the morning, balik rumah dari walking exercise dalam pukul 7 gitu, terus masak nasi dan panaskan lauk aje. 

So I am happy with the current routine now. My concern, mcm yg disebut tadi...adakah dapat terus jadikan rutin harian? I have no more excuse, I just have to fight the demon in me!

Weighing-In Wednesday

I think dah 2 Rabu tidak update on the weightloss. Though I'm doing much,sometimes managed to eat clean, sometime not, exercise tak juga buat tapi update saja la whatever it is in the blog utk rekod.

So the measurements are:

Waistline: 35.5 inci

Weight: 70kg

For the past one week saya diserang selsema dan batuk yg agak teruk jugak dan selera makan x berapa nak ada. Tapi tu la, takde la pulak kehilangan berat badan yg ketara. Nampak sangat metabolisme mmg dah turun. I try to avoid white refined carbs most of the time. Tapi smlm cuti Hari Malaysia, tetap jugak mokcik belasah white refined carbs sbb masak nasi Arab dan buat creamy spaghetti!

On eating clean, ada hari2nya mokcik gigih jugak sediakan apa yg patut. Antaranya:

A complete seat for a-day meal: dari bawah kanan - strawberry/kiwi/pear topped with low fat yogurt and sliced almonds. Strawberry tu ada sbb ada org balik dr Cameron sedekah. Nak beli selalu kat pasaraya mmg x mampu! Then tuna salad yg dicampur carrots, salads and avocado. Susah nak cari avocado yg good quality. Yg x berkualiti sgt pon dah mahal. Tgh cari maklumat cemana nak tanam avocado. Avocado adalah makanan yg penuh dengan kebaikan dan provide lemak yg baik utk badan. Jadi sesekali cuba la makan avocado. Then kurma dan raw walnuts/almonds for snacking. 

Sesekali mencari perubahan, maka buatlah grilled eggplant yg dihidang dengan daun salad, tomato dan grilled garlic. Topped with parmesan cheese untuk penambahan rasa. 

Morning breakfast kadang2 kalau ada bahan2 yg sesuai boleh la buat buat smoothies. Yang ini campuran kiwi, strawberry, almond powder dan low-fat yogurt.

So that's it for today's WW update. Kita tunggu update minggu depan ye.

Weighing-in Wednesday - Bermula Kembali

Sepertimana lamanya tiadanya update on gardening, begitu la jugak dgn weight loss update. I was not doing good in losing weight for months. 

Bulan puasa I managed to lose 3kg but that 3kg came back easily during Raya time! Saya langsung tak kisah apa yg dimakan dan berapa banyak yg dimakan.

Natijahnya badan terasa sangat berat dan lemau. Asik mengantuk dan tak bertenaga. Campur pulak dengan teguran2 org yg komen saya dah gemuk (mmg sebelum posa pon dah gemuk pon!).

I guess takde jalan pintas untuk kurus, jadi saya bermula kembali dengan regime weight loss yg dah diabaikan berbulan2. Bermula smlm, saya mula rancang kembali apa yg dimakan dan exercise yg perlu dibuat. 

Hari ni timbangan saya adalah 72kg and waistline is 36 inci! Waistline adalah my biggest concern now sbb as woman, pakar kesihatan menyatakan waistline melebihi 35 inci berisiko utk dapat mcm2 penyakit. Jadi target saya skrg adalah penurunan ukur lilit pinggang!

Utk 2 pagi berturut2 saya berjaya bangun awal dan buat pilates for 30 min. Makanan pon saya dah mula buat bekal dan sgt2 berusaha utk tak ambil white-refined carb mcm nasi, mee dan roti putih.

Bakal saya hari ini: sup sayur lebihan dinner smlm utk breakfast pagi ni. Kidney beans salad for lunch dan kurma for snacking. Juga green tea dan air suam. Resepi utk kidney beans salad boleh rujuk kat blog masak saya. 

How long I can commit to this plan?

Entah la, I've been struggling for years to lose weight, kejap semangat kejap hilang semangat. I guess I just keep trying saja la rather than being ignorant. Faktor utama utk turunkan berat badan adalah demi kesihatan jadi moga2 istiqomah. 

Straighten Things Up

It has been couple of weeks of diet negligence, no exercise, minum air kosong pon x cukup....

Breakfasts, lunches and dinners selalunya menu white, refined carbohydrate. Sayur x cukup, buah x cukup, juicing pon dah ke laut...huhuhu

Impactnya, terasa la badan semakin berat dan lemau....

Sebelum2 ni walaupun tak strict sgt dan berat x turun sgt, but I felt energetic. Takde la rasa mengantuk, lembik semacam....

So yes, pilihan makanan memainkan peranan penting dalam kehidupan seharian!

Kebetulan pulak semalam while 'skype'ing with my friend, Nat...she asked about my diet. I told her about my obstacles, how my daily routines dah lari dari kebiasaan...and after that I realized - itu semua ALASAN!!!

Jadi pagi ni gigih la saya sediakan bekalan makanan sihat utk hari ini. Actually stok makanan sihat ada dalam fridge tu tapi sbb saya x gigih, maka x buat la. Padahal bukan lama pon nak buat....

Again, kalau ALASAN dibiarkan membelenggu diri....mmg takkan jadi la apa2 pong!

So hari ni bekal saya adalah seperti ini:

Roti whole-meal with peanut butter spread, grilled salmon dgn salad sesuka hati dan raw almond. 

I have to straighten things up...back to track on eating right and exercising. Juga organizing the kids' daily schedule. Smlm pegi taklimat ibu bapa on SARANA kat sekolah kembar....nanti la buat entry pasal ni.

All I know, I need to establish a good routine suitable for everyone in the house.

So let's sit down and draft things out!

Wednesday Update - Cabaran Kurus

Nothing interesting to blog about, even my weightloss journey.

Last week, I did 30-min pilates for 3 days in a row, then the 6km brisk walking on Saturday morning. And I thought "Bravo!"

Terbayang2 maintaining these routines for the following weeks.

Nan hado!!!

This week, life is more hectic. My parents are here, tolong jagakan Insyirah since her babysitter dia pergi umrah. So, I have to make sure we have enough foods at home...either raw ingredients or cooked meals. Selalunya saya akan masak breakfast siap2 dan kalau sempat lauk for lunch sbb seboleh2nya tak nak susah2kan Mak. She offers to cook and clean the house and other housechores tapi seboleh2nya tak nak la sbb kita minta dia dtg utk jagakan anak kita aje kan...tapi kalau x sempat tu, mmg minta jugak la tolong Mak.

Pastu ptg2 takkan nak dok buat pilates depan parents kan? Lagipon kena masak dinner with lauk lebih, coz org tua pon ada specific makanan diorg. 

So kena put on hold dulu la aktiviti bersenam.

Last week masa saya gigih ber pilates, mencabar jugak prosesnya sbb si Insyirah dok mengacau.

Dia melepak depan TV dan mengganggu view

Tak pon dia bergayut kat kaki kita or kudakan kita...haih!!!

Mmg la sgt mencabar....rasa mcm mau give-up saja. 

Anyway, I would try to squeeze-in some time for exercise this week. 

On dieting, pon huru-hara. Isnin saya posa, smlm public holiday, saya mkn banyak juga since masak nasi beriani sbb ada tetamu dtg. Minum air pon kurang. 

Pagi saya tekadkan hati bersarapan dengan sihat. Walaupun dah buat bihun putih, saya buatkan sandwich peanut butter with whole meal bread dan blend 1 biji oren sama 1/2 mangga.

Healthy enough la tu eh?

Rabu: Hari utk Menimbang!

Ok, as much as saya menyampah kat weight scale (sbb dia x tunjuk nombor yg cantik kat saya...hahaha), hari ini saya timbang jugak la.

Am at 72kg....

Adehhhhhhhhhhhhhhhhh

I cannot update on exercise, no exercise at all for so long, I mean dedicated exercise....

Ikutkan urusan rumahtangga pon is exercise but no, it's not dedicated exercise for weight loss and health. 

TAK SAMA.

Dont ask why, I'm not motivated enough to move my ass and do it.

I'm singing the same lame excuses - NO TIME and I'M TOO TIRED

Ni kalau masuk extreme makeover weight loss edition, dah lama aku kena bambu ngan Chris Powell....hahahaha

Well, on eating....I'm doing some efforts here though still having good relationship with carbs. Cutting sugar is much2 easier sbb daku x suka manis2...makan kat mana2 pon istiqomah order air suam. Tapi nasi masih menawan hati. Cuma I think I can control on the portion a little bit now. No second helping.....

Working days is much easier to control on food sbb I manage to bawa bekal almost everyday. With bekal of controlled portion and selection of good foods, at least during day time, I know I am eating clean. Cuma yg kacaunya bila ada makanan percuma disediakan mcm masa meeting or keje2 kat site. Saya selalu tergoda nak makan, though I know I have my own food....

Cuti paling susah nak jaga makan sbb my schedule is unpredictable. And full of tasks. And makan luar.

But anyway, just nak share my foods over the past few days just for record. Mana la tau kot2 ada yg membaca nak cari idea what to eat kan?

Ground beef quesadillas for breakfast. Ground beef/daging kisar tu : tumis bawang, then masukkan daging kisar, lepas tu tambah la balckpepper or apa2 perasa. I don't add garam sbb bubuh blackpepper and cumin pon rasanya dah cukup. Plus letak cheese nanti, masin dah terasa. For quesadillas, I used whole meal tortilla, panaskan atas pan, letak ground beef yg dah tumis tadi (separuh bulatan aje), then taburkan cheese. Tutup dgn separuh bulatan lagi, dan biarkan sampai cheese cair, lepas tu terbalikkan. Senang, 5 minit pon boleh siap! Lebihan daging kisar tu simpan dalam freezer utk kegunaan masa lain. 

Next to it, sayur goreng jawa yg ada tempe, suhun, tauhu goreng, kacang panjang, karot. Ianya lebihan dinner from previous night. Sumber protein dtg dr tempe dan tauhu bagus dimakan sekali-sekali. Namun kontroversi soya yg dikaitkan dgn GMO membuatkan saya tak berani nak makan makanan berasaskan soya selalu. 

From left: Chicken wrap with salad. Dan mee wantan kicap yg juga leftover dinner. Snacking ada mix nuts/raisins dan juga anggur merah.

Poached eggs bersama salad, drizzled with my favourite-store-bought salad dressing - Kewpie sesame roasted salad dressing. Sedappppp....Juga  ground beef quesadillas 

Hari ni dah kehabisan sumber protein segar. Mujur ada simpan canned tuna in olive oil. Wrap pon tinggal satu aje. So kita buat tuna wrap for breakfast dan tuna salad for lunch. 

I'm back to juicing again. This what I juiced this morning - 2 biji epal hijau, 1/4 lemon, 1/2 timun dan daun pegaga. Pegaga tu dah merimbun betul kat vege patch belakang rumah so dari dibiarkan semak, baik kita guna dia!

Thanks to this Jack La Lanne's Power Juicer I bought in 2009 masa kat Jerman. Dulu beli sbb terpengaruh ngan kawan2 seperjuangan yg mula membeli. Tapi alhamdulilah, sampai skrg ok lagi Jack La Lanne ni. Walaupun bulky, motor dia tak pernah spoil. Masukkan la aneka buah pon, even beet root yg keras tu pon ok je diperahnya. Ada la jugak rasa nak menukar juicer lain yg lebih kecil saiznya sbb tension nak membasuh Jack La Lanne lepas dah guna. Tapi utk performance yg mantop, mokcik kena guna la sampai la ianya kong!

For that fruits u see above, cuma sebanyak mug kecil ni je jusnya. Itu yg kekadang slow sikit nak buat juicing. But to think again, if u are willing to spend RM10/day for a less-nutritious-empty carb-restaurant/stall-bought  breakfast +lunch, why not spend it on fruits and vegetables eh? 

Kami nak balik KB esok until weekend. Dan saya dah mula risau akan ketahanan saya terhadap makanan....hahahaha. 

Cemana eh? 

Rabu Datang Lagi...

I've been busy since last week. Dah nak hampir penghujung projek ni banyak benda nak kena settle kan....tu yg dah x banyak masa nak update blog selalu. Keluar masuk site, attend meetings sana sini, so kurang la ngadap PC, i.e kurang la blogging...

Anyway, I still remember my weightloss mission though tak se gah mana penghayatannya...hehehe. Saya pon dah menyampah tgk penimbang berat tu....so hari ni saya tak timbang pon sebagaimana sepatutnya.

Cuma masih cuba makan secara sihat when it's possible. Misi x makan high-carb foods terjejas juga sehari dua, minggu lepas sbb masa kat site, and I was stuck with works in there, the contractor bought me nasi goreng tapau la, bihun goreng la and saya kan jenis x sampai hati, sbb org dah susah2 belikan makanan....so saya makan la....lalalala. 

Itu pun KFC yg ada, saya jeling2 aje....dok chanting dalam otak.."NO, NO, NOOOOOO......"

Hakikatnya disiplin saya terhadap makanan masih suam2 kuku lagi....huhuhu

Bosan dah dok baca saya bitching about this eh?

Well,...kutuk la saya, perli la saya....sengih sumbing la kat saya....ada aiman kesah?????....hihihi (ditujukan kepada seseorg....hehehehe)

Takpe, jom tgk bekal makanan saya dari minggu lepas dan minggu ini:

Dari kiri: meatloaf dengan purple cabbage, salad hijau, timun dan tomato ceri utk lunch. Tuna-cheese salad for breakfast and mixed nuts/raisins for snacking.  3 ari2 berturut2 kot saya makan menu yg sama sbb meatlof tu saya buat satu bekas loaf-pan. How I made the meatloaf - campurkan aje ikut suka mince beef sama telur, sama breadcrumbs, ada oat jugak, daun sup/bawang, garam, garlic powder, blackpepper, ada cheese jugak, lepas tu bakar for 1 hour or so...

Dan dah 2 ari dok makan menu ni: quesadillas for breakfast and roasted chicken salad yg ada avocado, tomato ceri, purple cabbage....drizzle with jus lemon dan extra virgin olive oil. The quesadillas tu guna whole-meal tortillas, tabur dgn shredded roasted chicken, tomato ceri, daun sup/bawang, topped with slice cheese yg dicarik2. Lipat dua then grill atas pan sampai cheese melted. Sedappppp youuuu....kalau la I dont have weight issue, I'll make this 2-3 keping utk sekali makan!(mmg dasar kuat makan kan???).

Yg boleh buat the quesadillas dan roasted chicken salad tu sbb baru je Isnin aritu dinner with roasted chicken. bakar 1 ekor ayam mmg tak abis dimakan, especially bahagian2 isi. 

So ini la gunanya the leftover :) 

Esok tak tau nak makan apa...peti ais dah kosong...salad pon dah abis stock!

Start All Over Again

Dah lama saya tak bercerita pasal weightloss dan juga pos gambar bekal makanan kan?

Sampai ada kawan yg bertanya..'mana entry weightloss?'

Malu nak ckp, weight loss was stagnant for a while...no progress, no exercise, not really watch out what I ate.

Makan nasi pok-pok (bak kata cik HB).

Until last Sunday, seorg kenalan berkunjung ke rumah, rupanya nak promote pakaian dalam/corset Elken. Kiranya adik-beradik Premium Beautiful la...siap test pakai semua. Ok, mmg la sedap pakai korset Elken ni tapi reganya tu tak sanggup la...dan ayat2 biasa jurujual 'kena la melabur dulu, baru boleh dapat hasilnya'.

I got depressed, thinking that I had abused myself with over-eating and not doing exercise. Takkan sampai nak kena melabur ribu2 utk mendapatkan badan yg cantik? Well, tak dinafikan saya jatuh cinta dgn corset Elken tu, tapi saya kena rasional when it comes to financial commitment. Kalau x mampu nak beli secara cash, saya kena elakkan beli secara installment sbb ianya hanya akan membebankan kewangan saya saja. Lagi baik saya menabung sikit2 sampai boleh beli secara tunai. Ini bukan barangan yg betul2 perlu, cuma diakui mungkin dapat membantu kepada kekurusan badan. 

Mungkin je la...tp kalau makan still x jaga dan malas buat exercise, no magic corset could help you lose weight, kan?

And I did ask few friends pasal corset ini. Dan saya mencapai conclusion, selagi saya takde duit utk beli secara tunai, saya simpan dulu hasrat saya nak beli corset ini dan sementara itu saya akan kembali berdiet dan buat exercise. Lambat atau cepat atau mungkin xde hasil, bukan persoalan utama, janji saya buat perkara yg sepatutnya. Mana la tau sementara saya menabung dan berusaha secara konvensional ni, saya dpt berat badan dan bentuk badan yg diidamkan, mungkin saya x perlu beli dah corset ni (dream BIG ok, dream BIGGGGGGGG).

So since 2 days ago, I am in low-carb mode: tak amik nasi, gula and other refined white flour, mee, pasta dan sebagainya. I think why I am not loosing so much before, maybe because I dont control my carb intake. 

So this is what I have today for foods at work:

I have omelette of 2 eggs, 1/2 onions, daun sup, and 1 slice cheddar cheese. For lunch: grilled chicken breast with caramelized onion and abundance of romaine and purple cabbage. And mixed nuts/raisins for snacking. 1 gelas larutan apple cider vinegar. Dan target utk minum 3 liter sehari.

Semoga istiqomah!

10,000 Langkah

Adalah sgt susah utk memastikan diri bersenam secara konsisten.

Tapi sesekali dapat bersenam, perasaannya sgt best tau!

Like I enjoy my 10,000-steps-walking-exercise kat Taman Botanikal Ayer Keroh.

Bukan selalu dpt pegi, walaupun lokasinya cuma 5km dr rumah. Kekangan masa gituuuu...

Tapi if I could do exercise on regular basis, with no time-constraint I would love doing this 10,000 steps kat Taman Botanikal ni sbb ada trek yg dah disediakan. Lagipon it's very refreshing walking in here sbb byk sgt pokok, so ada byk la oksigen! 

You start with this sign-board

Along the trek, ada byk informative boards.

Just 30-min walking a day, would make changes in your health...tapi, tetap la jarang mampu utk konsisten...huhuhu

One more benefits, actually ada banyak lagi health-info boards kat sini tapi mokcik x terlarat nak snap.

So when you finished the 10,000 steps, it's equivalent to 6km. I did it in 45 mins with moderate walking speed. Nanti kalau stamina bertambah, I would try jog.

By the way, these photos were pictured on the previous Sunday, not recent weekend. That was my last exercise...huhuhu. I keep promise myself, I would make it regular but so far it's failed....huhuhu.

Extreme Weight Loss & Personal Target

Losing weight is never easy for me..

So I always look for motivations...and I came across Extreme Makeover Weightloss Edition in Youtube. It is an ABC channel's reality TV programme, hosted by Chris Powell, a celebrity fitness guru in US. Mcm Kevin Zahri kat Malaysia la kiranya. Rancangan ini target untuk membantu morbid-obese people to lose about half of their body weight in 1 year time, with natural method, i.e: changing your eating habit and  do exercise. No magic pills involved but a plastic surgery would get involved after 9 months to help with the sagging skins. 

What I like about this show, the people in the show has variety of backgrounds, characters, etc. So Chris would tailor their weight loss programme based on what they need.

I am more attracted on cases of working mothers, because that's what I am. Being a working mother or even stay-at-home mother, the challenge is to find time to do exercise.

So one of the case, is a mother who works as a nurse, with three-teenage kids, a mother who stays with her. 

You can watch her video here:

In this case, Trina admitted that she's an emotional eater. She is so busy juggling her responsibilities at home and at work that she ends up being stressed and tired and turn to food for comfort. Plus, her mother likes to condemn her and that's makes her upset and again, foods is her comfort. 

So during the programme, there were times she gave up eating well and doing exercise because it's so hard due to her so much responsibilities. 

But Chris Powell reminded her that if she didn't give priority to take care herself, then she might ended up being ill and things would be even worse. 

Good thing is, Trina managed to lose about half of her original weight. 

From 290lbs (132kg) to 145lbs (67kg)!

Impressive kan?

I think I am like Trina....I would eat more when I am stressed and tired. I always give excuse of not doing exercise because I have so much to do.

Being healthy is a choice and it takes effort to make it work. So ask yourself what is your priority and work it out.

Anyway, I noticed that even though I want to lose weight so much, I didn't put any target time to achieve the weight I want. 

So I am doing it now: I want to be at 62kg on my 36th birthday!

I still have about 12 weeks until that time. Losing 8kg shouldn't be that hard in 3 months time, huh?

Hopefully!!!

So check-out my food pack for today:

I had scrambled egg yg dicampur tuna dalam tin dan dimakan bersama cherry tomato n salad. Sup sayur yg ada cendawan enoki, sawi, tauhu goreng dan tofu jepun for lunch. Dan mixed nuts for snacking.

And I did 30-mins pilates yesterday *giving pat on my shoulder :)))

Struggling

It's Thursday dan baru hari ini dapat update blog!

Dalam kepala ada byk cerita nak share tapi masa nak menaip blog agak terhad sikit. I think someone has to create a device that can type kat computer screen what ever you are saying...boleh jadi proposal Phd ni! Hahahaha...

Macam dalam movie HER.....they have this technology to just saying things and it would be typed on the computer screen...menarik kan?

Tapi menunjukkan juga manusia semakin pemalas! Takat nak taip on pc pon malas, padahal kalau dibandingkan dengan mesin taip dulu2, pc dah banyak memudahkan keje kita.

Yes, technologies have its pros and cons!

Dah lama x share cerita about weight loss and bekal makanan. I'm not doing so good in weight loss. Berat naik pulak sekilo...huhuhu.

It's very hard to lose even a kilo....

Maybe because I'm not that consistent. Ada hari2 x tersempat nak membuat bekal, maka makan la apa saja termasuk la makanan yg x bape sihat...huhuhu

Anyway, I've started pilates since last week and managed to do it almost every day. 30 minit aje sehari. Tapi everytime nak buat tu, mmg kena paksa diri gila2 la....kalau x, mmg lemah je semangat nak buat. But after you've done the first 10 mins, lepas tu you'll feel that 30 mins is sekejap aje.

Let's see my koleksi bekal2 for the past few days yg sempat di snapped:

Sup sayur leftover dinner for breakfast, mixed salad dan sos bolognese without spaghetti for lunch. Sos tu lebihan spaghetti bolognese utk anak2. Purposely x mkn ngan spaghetti sbb nak mengurangkan pengambilan card. Hari tu je la...hahaha. Then the nuts and raisins for snacking.

Home-made smoothie for breakfast dan sejak 2 minggu lepas saya amik apple cider vinegar sebanyak 2 sudu dan larutkan dalam segelas air sbb dipercayai membantu kepada weight loss. And I've been monitoring my waistline eversince. Believe it or not, I've lost 2 inches so far! Juga mixed salad dengan 2 keping roti keluaran terbaru Gardenia (namanya x tau) yg penuh dengan serat. Dimakan dengan sup mushroom (dr tin Campbell bukan buat from scratch!) 

Dan hari ini spaghetti seafood aglio-olio with mixed salad. My problem to cut down carb whenever I'm facing this pasta menu. Tak tahan wooo  kalau tgk pasta aglio-olio. All-the-time favourite. Take note another 3 bekas adah bekas sikembar dan Insyirah. 

Weighing-In Wednesday & Way Beyond Weight

Time to log in the weight! 

It's 69kg! Yes! sudah turun dr angka 70....

Dari segi berat not much tapi saya rasa seluar dan baju sudah sedikit longgar. And today I'm wearing blouse lama (x la lama nau but the blouse was very tight few months back selepas D&C).

I took a selfie photo of myself...I am very concious about doing selfie 

tapi letak kat blog ok sikit kot rasanya compare ngan letak kat FB....hehehe. 

I think muka saya sudah kurang tembam sikit kot!

Oh, by the way, nak share a video from Youtube about weight issues.

It's called "Way Beyond Weight"

It's a documentary about how kids nowadays are being overweight or obese and having various adult diseases like diabetes Type 2, hypertension, high-cholesterol etc. 

Bayangkan la semuda 3 thn dah dpt diabetes Type 2!

And it's all because eating too much of processed foods, fast-foods, consumed a lot sugar, carbohydrate, imbalanced diet, and not being active.

The case study mostly done in Brazil, where about 30% children are obese. 

30%!!!!

Mostly like McDonald's, Coca-cola, potato chips, candies.....

Don't even know the name of vegetables, don't like taste of vegetables and fruits....

I have to admit, it is very difficult to eat healthily. In our modern world today, processed food is much cheaper and convenient compares to fresh food. You really have to make efforts if you want you and your family to eat healthily.

I'm glad we have now boycott McDonald's. Thanks to Israel-Palestine issue. If it just because of health issues, it would be difficult to convince the twins that we are no longer eating McDonald's.

Occasionally we still go to KFC and Pizza Hut but not as frequent as we used to eat McDonald's last time. Because McDonald's is the closest fast-food restaurant to our home, they have drive-thru and they offer more choices compares to KFC and Pizza Hut, so we used to frequent McDonald's. At least once a week.

And I'm also glad now KFC and Pizza Hut have the option to upgrade your drink from soda to non-soda drink if you buy their set meals. So that is what I'll do everytime buying KFC or Pizza Hut meals. At least less one unhealthy items.

And I'm trying to make the kids eat more fiber - vege and fruits. Except for Nabilah, who loves fruits and vegetables of all kinds, Nabihah and Insyirah are very picky about vege and fruits. Walaupun dari baby lagi saya dah introduced mcm2 sayur, still they become picky eater. I once tried buat fish and chips but the chips I used sweet potatoes, dipotong2 mcm fries. Tapi diorg sentuh sikit je. Cuba bagi the store-bought fries tu, laju je makan!

Same goes with process foods: the store-bought cookies, candies, ice-creams, sausages, nuggets...all kinds. I try to reduce where possible. I would try to do groceries shopping without the kids so I can choose wisely what to buy.

And if I have to take them along, I would limit the requests. Only one chocolate is allowed, and no chips, no jelly, no candies. And another thing I allow, is yogurt drink - Yakult ke or Vitagen ke....

Cookies pon just 1 small pack of Oreo or Chipsmore. And if they finish it off quickly...that's it...no more cookies for that week. Until the next groceries shopping la...itu pun kalau dapat ikut!

To totally omit these processed foods, I think it's too much for them. Takut nanti diorg akan beli senyap2. So I decided bagi la juga tapi dikawal la kadar pemakanannya. 

And while they are eating the overdose sugary cookies, I would keep telling them that these foods are not good for your health, makan sikit2 boleh tapi tak boleh makan selalu.

Dan selalu juga tanya what they do with duit belanja. I forbid them to buy junk foods. Kat sekolah mmg tak jual tapi kat luar sekolah ramai je tukang jual. Tapi pesan berkali2 pon, ada masanya kantoi jugak makan junk foods. Sama la juga bila dapat birthday goodie packs - selalunya mmg dipenuhi dgn unhealthy junk foods yg byk bahan pewarna dan pengawet tah hapa2.

It's a long, continuous process to educate kids with healthy foods. Even I, am still educating myself to eat healthily. There are times, you feel like you want to indulge into those unhealthy and most of the times you just do it, but you know the consequences to it. So ada rasa bersalah la jugak. 

So berusaha la! Utk masa depan yg sihat, Insyaallah.

Honest Confession: Whole-meal Pasta

This is what I have today....scramble eggs with white button mushroom  for breakfast, whole-meal pasta with walnut pesto and salad for lunch and jus blend sendiri of buah anggur + honey dew.

Well, I have to be honest about this whole-meal pasta. 

Tak sedap ye!

Whole-meal pasta tastes like kertas kadbod. It took me 1/2 hour to finish it off with slow chewing...hahaha. Tapi kena abiskan jugak sbb tak baik membazir. Dah la walnut pesto tu bahan2nya mahal - walnut, sweet basil, broccoli, extra virgin olive oil, grated cheese. Mujur la dah batch yg terakhir....lepas ni mmg x buat la pesto2 ni.....hahaha.

Nak cuba sgt kan.....Org kata tak kenal maka tak cinta....tapi dah kenal tetap juga tak cinta ^_^.

Weighing-In Wednesday

70kg....

Bosan juga nak update WW bila berat x turun byk. Tapi teruskan juga la. But I noticed seluar longgar sikit la...betul kot somehow berat sahaja tak boleh jadi pengukur, kena tgk jugak loss inches.

This is what I have for today's bekal. Not much because this week jadual harian sgt hectic sbb cik HB is outstation. So saya berkejaran dgn masa nak meet up all the daily tasks.

I have walnut-broccoli-basil pesto whole-meal  pasta for lunch. I'm making that sbb teringin nak tau apa rasa walnut yg dikisar dgn sweet basil, raw broccoli, garlic, cheese and extra virgin oil. Well, xde la sedap sgt...rasanya typical tekak Melayu x leh terima kot. But out of curiosity, kena la try. Ada lagi 2 batch utk dimakan. So hadap la sampai habis....hahaha. 

Then muesli dgn susu HL for breakfast. Pagi tadi baru tgk kotak pembungkus dan perasan carb for 100g of this muesli aje dah 63.4g and sugar is 19.2g. Ni kalau ikut Atkins mmg fail la sbb Atkins allows 35g carb saja utk 1 hari meal. 

1 hari tau, bukan 1 meal!

But at least lebih baik than typical Malaysian breakfast kan? It's full of fibre and not empty carb. Cuma I guess x boleh la makan setiap hari. Kena alternate dgn pilihan lain jugak.

And this is what I had yesterday:

Typical salad mix dgn grilled dory fillet. Dory la pulak, jauh lagi murah dari salmon. Muesli jugak for breakfast dan honey dew for snack.