Cara-cara exercise yang seperti tak exercise

Dear Fattytini,

Wah sampai-sampai Malaysia je, orang ex-Manchester update blog. Hehehe.

This is just a guide, sebab kadang-kadang rasa macam nak buat exercise tu malas bukan main. Konon main Wii pun dah repetitive habis dah, hehehe. Antara exercise yang membakar banyak kalori adalah berjalan :)

Berjalan? Sebab tak sempat nak proper exercise, saya ada cuba selitkan brisk walking and running with pushing baby stroller bila ke mana-mana.

1. Pergilah ke zoo. Zoo sangat luas, bawa anak pun enjoy. Boleh brisk walking lebih dari 3 jam. Saya buat brisk walk 5 jam kat Colchester Zoo. Ada masa jalan malas-malas, semalas badak berendam dalam air berjam-jam, ada masa laju macam cheetah.. kehkeh.

2. Travelling. Kami masa travel di Europe, sangat suka menggunakan public transport. Metro, tram, train dan bas. Kalau bawa kereta jer, boleh juga brisk walk bila ke National Park (seperti di Ireland) sambil memanjat bukit.

3. Shopping, hahahah... destinasi kegemaran semestinya Cheshire Oaks. Bertawaf dari satu hujung ke hujung yang lain. Paling kurang, jalan sahaja boleh contribute 2 jam.

4. Semalam baru praktikkan.. berlari sambil push stroller dengan sangat laju sebab mengejar flight ke London dan connecting flight ke Kuala Lumpur yang agak tight. Sudahlah terminal connection kena naik bas :P

5. Physical activity, laser quest, wall climbing dengan kawan-kawan. Last time pergi menembak atas gunung exercise otot tangan.. kahkah

Mudah kan exercise yang seperti tak exercise ni? Especially point no. 3 tu :P

Dear Diary,
Geez Fattytini, what's chicken stock? [Refering to previous recipe of Healthy Tom Yam] Where can I get it? Is it available in the market? Is it expensive?

Well, you can find it in any major supermarket. It is not that expensive, more or less like a bottle of ketchup. It comes in many form, liquid or cube. But if you are more concern on your health, and your family as well, you can easily make your own chicken stock. No food additive, no artificial seasoning, no MSG, none whatsoever, only healthier and delicious too.

All you have to do is boil a full pan of water and bones of a whole chicken. You can get the bones at pasar malam at RM1.50 only. Cheap eh? You can either boil chicken bones only, or put in any vegetables available in your fridge to add in the flavor. I usually put in a stick of celery and a stick of carrot, without dicing them, because I can reuse the celery and carrot for other cooking.

You can also make fish stock by boiling fish head and bones.

Stock is also recommended to substitute salt in your cooking, especially if you are preparing home-cooked meal for your babies and toddlers.

By using stock, you will be able to minimize salt intake into your body, as too much of salt is hazardous to your general well being. Other than that, excessive salt will not do justice to your belly, as it causes water retention in your stomach and the results? Hideous pot belly.

HL for breastfeeding moms

Let me share some tips for BF moms yang nak minum HL.. I share it with kak Ina and kak Sofeya

1. saya dah tanya lactation counsellor yang consume herbalife gak (ceritifed ok), adakah susu saya akan kaput atau effect kat baby kalau saya amik HL.. which is F1, F3 and teamix. jawapannya tidak. so mmg confirm susu tak kaput, time tu susu masih meriah, saya minum teamix dekat 2L satu hari

2. f3 increase milk? oh tidak... benda ni pun tak effect, like lactation counsellor cakap. so increase/decrease in production tidak berkait langsung dengan herbalife.

3. kalau nak kuruskan badan, do not use F3.. sebab F3 shapekan badan. first and foremost, hanya minum F1. F1 akan kasi lost kgs, but quite slow i tell you.. saya tak lose kg 3 bulan pertama consume F1 and teamix.. tapi cam ajasu cakap, saya turun inches banyak sangat.. especially tang perut. lepas 3 kg, baru dapat shed off KG. so the key here is sabar bebanyak ok.

4. F3 hanya akan diguna pakai apabila akak-akak sekelian dah sampai targeted weight, so baru start consume F3. sebab F3 adalah untuk shape and tone your body, so masa berat tak turun dah consume, confirm juga dia akan shape & tone the body, tapi berat TAKKAN turun. believe me when i said this, saya consume F3 before this, selama 6 bulan, mmg berat tak turun! so i have to ditch F3, baru berat turun.

5. untuk dapatkan tenaga lebih, and shed off your basal metabollic age (believe me when i said my basal metabollic age is 38 before i start the program, i was shocked, enjin dalam badanku bekerja pada umur 38 tahun! 10 years more than my age!), bangun je tidur, please consume teamix + 200ml of plain water, lepas tu baru la nak minum F1 itu.. believe me, i did this, saya dapat shed off metabollic age tu dari 38 tahun jadi 34 tahun dalam masa less than one month!

6. tea mix itu sangat sangat penting, especially untuk kita yang mmg confirm tak exercise ni.. teamix akan buat badan kita bekerja macam exercise, seriously.. as i said earlier, my basal metabollic age drops due to this tea mix

Calcium source

Dear Fattytini,

As everyone raved about Calcium Diet as mentioned by my cousin,

Calcium may be the newest weight-loss secret.
A new study provides more evidence that calcium can fight body fat and help keep your weight under control.

Researchers found that adolescent girls who consumed more calcium weighed less and had less body fat than girls who consumed the same amount of calories from other sources. Previous studies have shown that a higher calcium intake can block body fat production in adults and preschool children, but this is one of the first studies to show that it might have the same effect in body-conscious preteen and teenage girls. ( http://www.webmd.com/diet/news/20030414/calcium-for-weight-loss)

According to professor of medicine at Creighton University, Dr. Robert Heaney, a body deprived of calcium stores more fat in fat cells. If you are aiming to lose weight, it's best to eat a healthy diet that includes foods rich in calcium

I Wikipedia-ed Calcium and found this

An overlooked source of calcium is eggshell, which can be ground into a powder and mixed into food or a glass of water

Weird, but maybe worth a try

Tips for Sahur.

1. Eat your food while its hot.
Motive? Easier digestion of food, and stimulates release of digestion enzymes.

2. Eat in considerable meal size.
Not too much, yet not too little. Sahur is as important as a breakfast; it should provide enough energy for the whole day. Try to take balanced nutrition, with sufficient protein to control sugar level in blood. Take your own sweet time, and eat slowly, because even though our brain is supposed to be "the super organ" and do all the thinking in such amazing way, apparently when it comes to thinking that you are already full and have eaten enough, they are not quite competent :-p

3. Eat vegetables & fruits.
Vegetables and fruits are, undoubtly, good source of vitamins and minerals, which are important to maintain body resistence and fitness. High in fibre, vegetables and fruits help your stomach feel full much longer. It is recommended to take vegetables and fruits high in Vitamin A, B, C and E.

4. Got milk?
Be reminded to complete your meal with a glass of milk, so that your body gets complete nutrition that it needs for a whole-day activities. Also, calcium and protein content in milk helps to reduce weight. Always look for low-fat milk whenever you do your shopping.

5. Ditch your cup of coffee.
Coffee is diuretic, which makes you want to wee wee more than often, and causes you to "lose water". Therefore, it is not recommended to have your hot cup of coffee for Sahur.

6. Reduce salt in your food.
It does make sense to say NO to salty food, as the move is beneficial to your general wellbeing, and most importantly, salt makes you feel thirsty. A big NO NO during fasting.

I love taking dates for Sahur. Or maybe a packet of high fibre low calorie vegetarian wheat biscuit. Another meal ideas for Sahur such as banana smoothie (yummy!), cereal with slices of dates or banana, or perhaps Wholemeal Tuna Sandwich. And, I always finish up my Sahur with a glass of hot milk. Very satisfying :-)

The Energy Balance Equation

There is no mystery as to why we gain weight - it's a simple equation. We gain weight when the energy (calories) we consume exceeds the energy we use. In this situation, excess energy is stored on the body as fat. Eating just a small amount in excess of your needs will result in a slow but steady weight gain. Thus eating just 100 calories a day more than you need - the equivalent of 1 and a half digestive biscuits - will result in a weight gain of 4.7 kg/10 lb in a year.

To lose weight, you simply need to tip the balance so you use more calories than you consume, and your body will draw on fat reserves to provide the energy it needs. You can do this by restricting the number of calories you eat or by increasing the amount of calories you use, but without doubt the best way is a combination of diet and exercise.

Excerpt of Weight Loss Cooking For Health by Fiona Hunter

[43]

Yipeee... a few people already told me I look slim!

Anyway, I just got to know about the facts that I can consume the shake at night since I still breastfeed Fahri. I will woke up at midnight and feel hungry at night.

The yardstick is to consume the shake 2 hours before or after I eat.

I am dreading next week, when I will be going to Indonesia. I hope I can stick to my diet plan.

[38]

Dear Diary,
I would love to share the meal plan for Optimum results dieting with Herbalife:

First thing when you wake up in the morning: 1 tsp of Tea Mix + 1 mug of Hot Water
Breakfast: 3 scoops of F1 + 1 scoop of F3 + 400 ml Water
Right after the shake: 1 glass of Plain Water
In between meals: ½ - 1 tsp of Tea Mix + 400 ml Water

Drink A LOT of Plain Water
Lunch: As usual
In between meals: ½ - 1 tsp of Tea Mix + 400 ml Water

Drink A LOT of Plain Water
Dinner: 3 scoops of F1 + 1 scoop of F3 + 400 ml Water
Supper (if you are feeling too hungry): Hard boiled egg / Yogurt / Apple / Crackers (see the label) / Protein Bar

Note:

1) You need to drink a lot of water because F1 has a lot of fiber, and fiber used up a lot of water to burn the calories.

2) If you feel that your heart is burning, reduce intake of Tea Mix. This is because Tea Mix accelerates your metabolism rate, but accelerating metabolism too fast may not be suitable with your heart condition.

3) Due to the additional energy you’ll get with Tea Mix, do not drink your Tea Mix after dinner. You ended up staying awake on your bed. We need beauty sleep, people.

4) If you do not fancy the taste of your shake as per recommended above, you may put 200 ml of SoyMilk / Milk with 200 ml of Water. Make sure its low fat, low sugar, low calories. I do not recommend milk though, because milk is animal protein and contains saturated fat.

5) The general rule is that you can consume food only after 3 hours of Shake. But I do not want to be too rigid about it, because then you’ll give up too easily. I mean, that was what happened to us before eh? It’s OK to snack in between if you are feeling too hungry. Healthy snack please. Make sure the snack is not more than 150 calories

Insya Allah, we’ll be able to be healthy in six months. Looking beautiful and good is the bonus :-)

[23]

Dear Diary,
Next in the equation, is to set a target. Just like any performance indicator, the target must be specific, measurable, realistic and attainable. If it is too optimistic, the probability of me, who is obviously lacking of self discipline and perseverence, getting frustrated and flopped midway is like, 100%. It's OK to start small, and keep on revising the target if it gets too easy to achieve. Furthermore, losing weight too fast is horrendous to your health.

On that note, this is my favorite jacket. The last time I can button the jacket was like, four years ago. It get stuck at my butt. Boohoo. So pathethic.


Anyway, this time I'm telling myself that by the end of June this year, I am going to wear that jacket, buttoned all the way. And, by the end of this year, I am going to lose 10 kg.

Wish me luck!

[21]

Dear Diary,
Simply changing from white bread to wholemeal bread, or mayonesse to plain yogurt, does make a different to your health and general wellbeing.

On this Saturday noon, I made myself and my brother, Adha, who is on the same pursuit with me (he doesn't want to eventually be super gorgeous woman though), a healthy lunch. I'd love to share the simple recipe to everyone.

Fattytini's Healthy Tuna Sandwich

Wholemeal Bread
Tuna in Water
Plain Yogurt
Cucumber (you veggie lovers could add more veggie such as salad & tomatoes)

It is as delicious as the usual tuna sandwich, with LESS CALORIES, LESS FAT, and high in fibre.

Enjoyzzzz!!!!

[20]

Dear Diary,
This is me today. Don't know why I look so happy what with peace sign and that broad smile when I have major weight issues.


Oh! Maybe because I manage to lose another half a kilo despite the korean buffet lunch and pizza party :-)

Anyway, I have something to share today.

The key towards permanent weight management is healthy diet and regular exercise.

Insya Allah (God's willing), a healthy diet helps us to live longer and remain healthier throughout our lives; helps protect against heart disease, cancer, diabetes and most importantly for me, OBESITY; increase our resistance to colds and other infections; boosts energy levels and helps us cope better with the stresses of modern living.

On its own, exercise is not a very efficient way of burning calories. But exercise does play an important role in dieting. If you exercise at the same time as dieting, more of the weight you lose will be fat rather than lean muscle tissue, as exercizing builds up more muscles, which are metabolically more active than fat. Exercise can also help to improve your body shape and tone.

[15]

Dear Diary,
It really is tough for a chaotic and unorganized woman i.e. me to jot down every details of my food intake. I mean like, I don't even jot down the details of my meeting, and people have to call to remind me to go the meeting, which has started like 15 minutes? whatmore trivia matters like how much chicken I ate in a day.

But what choice do I have? My clock is ticking. Real fast. If I don't eliminate all those BAD BAD BAD fat that currently residing happily like nobody's business in my body, I need to change my whole wardrobe! I mean, that bad OK?

Every morning is a frantic search of,"OK what shall I wear today?" and it really is disappointing to found out that my 8-feet built-in wardrobe and two cupboards do not contain an acceptable number of clothes [read: without being asked, haven't you wear this last Monday? which is politically unwelcomed question from a woman to another woman] that I can comfortably wear, and without showing the bulges in my stomach and butt. Depressing.

Since I refuse to unnecessarily spend more money on clothes (plus the fact that the fashion industry is not in favor of REAL people), I think the only option available is to lose weight. And to have all my meal jotted down is one step towards achieving that goal.

I was made to understand that keeping a journal assist in weight management. Especially for people with lack of discipline, as it instill a sense of responbility to keep on updating and keep you on track of your ultimate objective. A journal also helps to evaluate your diet plan and lifestyle, provide insights of what have went wrong, what's best for you, and improve your plan along the way.

Let's see if that tip holds any weight :-)

[9]

Dear Diary,
Long time no see eh?

Well, should you ask, yes I am still fat. Never been fatter. Fat like a fat woman should be. Fat, fatter, fattest. And to further emphasize on that point, I actually gain 3 kilos from the last time I wrote.

BUT.

I am not going to let my body rule me. Before I got myself heart complication, high blood pressure, diabetes and many more obese-related disease, I better change my lifestyle.

GOAL
By 1 January 2008, I shall weight 65 kg.

STRATEGY
i. Healthy eating
ii. Exercizing

ACTION PLAN
i. Healthy eating
- No matter how much I hate green leaves, I have to eat them.
- Eat a lot of fruits, especially fruits that assist in weight management, e.g. apples, grapefruits, oranges.
- Reduce intakes of fried chicken, which is such a battle as FC is my favorite.
- Drink a lot of plain water.
- Take everything low fat, like low fat milk, low fat yogurt.

ii. Exercizing
- Don't be a lazy bum, use the stairs
- Walk to and fro the office
- Aerobic at least two times a week

Wish me luck!

[7]

Dear Fattytini,

Ramadhan is a good month to lose weight, aight?

I've managed to lost 1 kg last week. Teheee, isn't it nice?

[4]

Dear Fattytini,

I hope not to gain extra weight.

I'm pushing myself hard nowadays. Last Tuesday saw me tipping myself on the weight scale and viola!, my wieght increased. Now, I have new resolution - to shed the extra weight before next doctor's visit. Yes, my doctor asked me whether I'm pregnant again since I gained extra weight and being unable to shed them.

My so-called efforts to achieve my new resolution:

1. Use stairs. I actually, boarded the elevator up till 10th floor and then, I walked upstairs to my office floor
2. Skip heavy breakfast. No nasi lemak, no maggi goreng, no soto, no nasi dagang except small portion of bread. (unless I have a morning class and pumping my energy level for studying for the final exams)
3. Ride the exercise bicycle. This had been recommended by my doctor since my knees wobbled last two months. It's good for my energy level too. I ditched the bicycle since I got married, now, I'd to ride on it again.

Wish me luck!