Healthy Eating Plan

Salam :)

i choose to be happy today

and it did worked

i do stuffs at work, housework at home and family bonding

and i just love reading this article

so i want to share to the world

and to who didnt read about it yet

hehe

i am feeling good about myself

losing 10 kg give me a lot of hope and dream

i resetting my goals

i am in the journey to just love myself more

stay in good health to be at my kids grow up process

be with dear hubby for the rest of our live

and embrace what we have for the day

i am loving my mojo these days

the CT teams all are awesome and fun

i trying to be on time and on the release date

miggle with CT friends at the forum

at least check in 1 time a day

i am spending moments with Allah

doing my duty just for Him

just to be humble and be remind about anything

that is for me in the world

are not forever

i have Jannah to pursue, there...

InsyaAllah

so

come again to today's tips, ya ~

1. Right-size your portions. It’s great to eat a well-rounded meal, but make sure your portions are “right sized” rather than “supersized.” Check out the nutrition facts on packaged foods to know exactly how much food is considered one serving, then count or weigh the portion as necessary.

fliffy says : i love the idea of know your portion, i have been doing this with calorie counting so i am really aware of anything i eat for nothing comes in me loaded , i have better taste on food now and apreciate each bite rather than not having the taste and eat because everybody's eating.

2. Curb the fats (and calories) in restaurant dishes. Ask for dressing on the side and forego butter on veggies and sour cream on baked potatoes. When you place your order, request that melted butter isn’t drizzled on your broiled fish filet or other entrees.

fliffy says : when the kids is wanting for some chicken meal at KFC i am enjoying my side dishes and still have a bite of mia's chicken coz she never finished hers.. hehehe i am getting the fun of controlling my craving even though we are out at lunch at fast food...

3. Limit going out to eat (and take-out, too). If you don’t cook the food, you have less control — and knowledge — of the fat and calories in the dish. When you do go out, keep portions in mind. Even people who have portion sizes under control at home can struggle when eating at restaurants. Learn how to eyeball a 3-ounce serving of meat and a half-cup of rice, for instance, so that you can stay within average serving amounts. At restaurants, ask for a take-out container before you start eating, and put half of the meal in it for an easy lunch the next day.

fliffy says : this is so true, limited time for outing and home cook is always better choice, we did go out if i dont have classes of when the kids is behaving nice at home, just to reward them with side seeing and eating something mommy cant cook.. hehehe i wish i can bring bekal to office too but i am too lazy to wake up early and cook... maybe soon.. i'll try this

4. Count every calorie. People who eat a healthy diet can still get stuck with extra calories by nibbling here and there throughout the day. Whether it’s snacking, sampling while cooking, or “not wasting” food left on others’ plates, if you eat it, you count it. Start writing down every bite you take. You may be surprised at the weight you can lose once you keep track of every calorie.

fliffy says : yes, this is helping me like a lot ! i am having fun

5. Remember beverages. Sips of soda and juice can add up to many extra calories. A better idea is to drink regular or sparkling water throughout the day. You’ll stay hydrated and may even lose weight. Researchers at Virginia Tech found that people who drank 16 ounces of water three times a day before eating lost on average five pounds more during a three-month span than people who did not drink water before meals.

fliffy says : i have my time with orange juice and at the moment i love this one.. not too sugary and with a lot of fibre... hubby teach me to drink up juice with water to i can drink more :) and i super love plain water, and i really teach my kids to drink more plain water they getting to like it too...water distracted my mind from junk food !

image is here

6. Eat all three meals every day. For anyone trying to limit calories, skipping an entire meal (especially breakfast) can be tempting. Don’t. Going too long without food can make you excessively hungry at the next meal and cause you to overeat, consuming even more calories than you would have if you had eaten the skipped meal in the first place.

fliffy says : so so so true,, i eat when time for breakfast, lunch and dinner comes, i enjoy my rice and my food every time.. i just need to think for variation.. so i dint end up boring with foods

7. Slow down. Taking time to chew and really taste the food can help you eat less and enjoy your meal more.

fliffy says : i try to do this one..i am fast at eat... still working to be just slower... hehe

8. Eat for the right reasons. If you feel stressed, tired, or bored, it’s tempting to reach for a quick fix in the fridge or the cupboard. But this can add unnecessary calories to your waistline and ruin a healthy eating plan. Next time you find yourself craving a between-meal treat, ask yourself if you are actually hungry. If it’s hunger, satisfy it with a healthy handful of carrots, berries, or nuts. But if you’re just looking for a distraction, try going for a walk instead.

fliffy says : so true !!! i love this tips... i always satisfies my craving for chocolate with a spoonful of nutella, and fruits to replace pisang goreng and stuffs.. i i do eat it some times.. hehehe no harm i think if i just a taste :) 

9. Resist the quick fix. Diets that sound too good to be true probably are, so avoid them. “Doing fasts, purges, and other unhealthy things backfires,” says Susan B. Roberts, PhD, professor of nutrition at Tufts University in Boston, and author of The “I” Diet. “Trying to do crazy things like cookie diets doesn’t teach good eating habits.”

fliffy says : just be regular and medium size of everything

10. Don’t give up out of frustration. Even if the scale isn’t moving, keep at it. Developing new habits takes time, and the scale may not reflect your efforts immediately. Getting more active, says Roberts, can be another way to help burn calories — and see more progress.

fliffy says : yes ! get more active and mostly happy :) it will change YOU just for the day ....slow down...think...smile and be positive !

original content is here

xoxo ~!

Stay in Diet : Stay in Shape

Salam :)

I got coupon to Irene shop - a gift from Faith and love this kit
perfect for me and my journal toward becoming healthy and slim hehe
so February is running like crazy down here
as for my plan, i did struggle and still getting strong to fight

as day goes by,

1. still continue my workout session every week days 
i do 5 times a week , at 6.00 or 6.30 pm after work. I did not have any problem so far fulfilling this routine and love it as my way of vending all those stress air from work and life that day. I love my sweat pants, running shoes and yoga mat. I love the be sexy and sweat :) and during night i am feeling lighter and energetic during house work and stuffs. I am now at level 2 of Jillian's workout CD.




you can buy it at Amazon

2. still count my calorie intake must less than 2000 per day
stick and still do everyday count by key in those calories i take using www.mynetdiary.com
and simply using Iphone is much much much fun for me :)

 

images from here

3. still have 10 kg to go to drop from 98 kg to 78 kg
yay ! i did loss 8 kg starting from last November, and loving this process
slow and steady ; not relying using 'diet' products
my food for breakfast is simply a oat 3 in 1 drink by Nesvita and 4 biscuits / 3 whole meal bread
and loving it since i just have to sit at my desk and simply having a fun breakfast no more going out no where..
i have rice , veggie and fish during lunch and simply biscuit / biscuits or fruits and night..
if i am feeling like craving...i put a spoonful of Nutella to ease it.. hehe


my oat drink during breakfast



going to try this one...too


images from here


my bread for breakfast


images from here


my fav biscuit for breakfast


image from here

4. having some emotion break down
yeah so true i need to talk about my journey to someone[s] i often receive 'nice' comments from friends
saying i cannot do this, diet is suck, why count calories just eat, you will not as pretty as today if you are thin, and bla bla bla...sometimes i cannot help to felt down inside and just let go of what i has started...
i just what to go back to time that i just eat all those food and never think about what the food did to my body...is not that i dont eat that and this,,, being picky with foods and stuff..i still enjoy them but i a very moderate way...huh...tired of explaining and tired of pretend to smile...hehehe

5. and need to work on my anger managements
i am mad for no reason and sometime i just want to get mad at someone
this is very unhealthy...and i realize that i must do something to change my mood
to calm and comford feeling...last 2 weeks i started to recite Al Quran everyday and have fun with my hubby and kids after work instead of find some issue to scold them... usually because of small things...
i found myself more close to Allah now... i want to continue feeling true to myself and rethink about what i am going to act...

6. dealing good with food craving and enjoy them during weekend
we dont buy junk foods no more..and we just east simple meal
i did went to McD and enjoyed the prosperity burger last time and back home to exercise
and my weight didnt go up crazy like last time when i used 'diet' products and start to craving for all those junk foods without any controlled and believe that i can go slim again...

7. need to blog more about emotion duirng my weight loss process
this is what i am trying to do... update my blog... hehehe
i am now spend more that 20 mins just to write this entry

8. inspire my sisters and close friends to a healthy diet
2 of my sisters also on diet and exercise like i do and some of my friends are also dieting in their own ways, i love to share want i learn from this process and will continue to do that...

using The New Me by Irene Alexeera




xoxo thanks for reading

Emotions + Weight Lose

Salam :)

i am feeling lazy today

yesterday and maybe tomorrow

then.

i scrap layouts

then.

go lunch outing

then.

reading online (my precious google reader)

then.

i suddenly writing here...

i am so lazy during my weekend

i just end up laying and sitting and some cooking

my exercise routine on weekdays

help my body to stay calm and light

but weekend..without exercise

i am very very lazy

i am so afraid that

i will lose in this battle

because of taking days off from exercise

and i start to think negative

and thinking about how yummy those unhealthy snacks

will be

last saturday night

after my weekend class finished at 10 pm

i dropped by at nearest petrol station to buy

*something*

i looked up at all the chocolate bars and twisties

and nearly buying some but luckily i saw a piles of papaya cut

i picked 2 of it fast.... and leave the bad mind behind

hahahaha funny

but sometime i struggle to stay this way :(

it's going to rain outside

bye for now

see u again miss diary !

i found this article and decided to journal about it :)

.......................................

Losing weight is possible if you can find a way to calm the internal conflict.

One way to do this is to find new ways to cope with negative emotions.

+ Solve problems as they arise

+ Don’t internalize everything

+ Journal about problems and conflicts to come up with a sensible solution and avoid overeating
+ Rely on a friend for support
+ Use exercise as a way to get anger out
+ Adopt a positive attitude and try to see the silver lining in all situations
+ Listen to you inner voice and challenge what you are telling yourself

Read more at Suite101: Deal with Emotions to Lose Weight: Internal Conflict Prevents Weight Loss http://www.suite101.com/content/deal-with-emotions-to-lose-weight-a26681#ixzz1BBm3y8Gq

Tips to get your weight-loss efforts back on track

Although negative emotions can trigger emotional eating, you can take steps to control cravings and renew your effort at weight loss. To help stop emotional eating, try these tips:

• Tame your stress. If stress contributes to your emotional eating, try a stress management technique, such as yoga, meditation or relaxation.
• Have a hunger reality check. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a little time to pass.
• Keep a food diary. Write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal the connection between mood and food.
• Get support. You're more likely to give in to emotional eating if you lack a good support network. Lean on family and friends or consider joining a support group.
• Fight boredom. Instead of snacking when you're not truly hungry, distract yourself. Take a walk, watch a movie, play with your cat, listen to music, read, surf the Internet or call a friend.
• Take away temptation. Don't keep supplies of comfort foods in your home if they're hard for you to resist. And if you feel angry or blue, postpone your trip to the grocery store until you're sure that you have your emotions in check.
• Don't deprive yourself. When you're trying to achieve a weight-loss goal, you may limit your calories too much, eat the same foods frequently and banish the treats you enjoy. This may just serve to increase your food cravings, especially in response to emotions. Let yourself enjoy an occasional treat and get plenty of variety to help curb cravings.
• Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie snack, such as fresh fruit, vegetables with fat-free dip, or unbuttered popcorn. Or try low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
• Get enough sleep. If you're constantly tired, you might snack to try to give yourself an energy boost. Take a nap or go to bed earlier instead.
• Seek therapy. If you've tried self-help options but you still can't get control of your emotional eating, consider therapy with a professional mental health provider. Therapy can help you understand the motivations behind your emotional eating and help you learn new coping skills. Therapy can also help you discover whether you may have an eating disorder, which is sometimes connected to emotional eating.

read more : http://www.mayoclinic.com/health/weight-loss/MH00025/NSECTIONGROUP=2

Understanding Calories :)

Salam :)

this is a breakthrough for me

2011 will be different

i hate to admit that last year i did not care about calorie at all

i did not care what kind for food went into my stomach

i just felt the food in my mouth

and filled up myself with snacks

some people will hate my entry

bragging about going into healthy eating and diet

so i still here

writing,.sorry you all have to read it all hehe

for the sake of loving my self

i will continue

to get back my own that trapped in me for just too damn long time

i dont know where to start

but really

i want to thank my old schoolmate

that introduced mynetdiary to me

all i have to do i just key in or add in the food i eat everyday

i just like very simple diary

than the program will add up the total of calories that i eat

before that

i keyed in my BMI to find out my total calories needs for a day

the more i do this

i really understand how this work

i can still eat anything ! as long as it below my calories counting for a day

easy :)

......................

please click links to read more ok :)

what is calorie ?

calorie - a unit of heat equal to the amount of heat required to raise the temperature of one kilogram of water by one degree at one atmosphere pressure; used by nutritionists to characterize the energy-producing potential in food

"Calories are how much energy your body gets from the food and beverages that it consumes,"

ou must find the right balance of calories every day, depending on your overall goals. Eating too many calories and not burning enough through physical activities would yield a weight gain, while not eating enough calories [to keep up with your calorie burn] would yield a weight loss,"

Kimberly Lummus, MS, RD, Texas Dietetic Association media representative and public relations coordinator for the Austin Dietetic Association in Austin, Texas

and these are excellent tips for beginners :)

How many calories should you need a day?

If you're at a desirable body weight and have plenty of energy, your calories in food intake is probaly ok. However if you're gaining weight and feel tired a lot of the time, you may want to consider counting your intake of calories in food and changing your daily diet, because as you ingest extra calories your body will convert the excess energy to body fat. Ensure you don't eat less than 1200 calories a day, that's the minimum you need to get your nutrients and stay healthy.

The USDA figures show the average male 5 feet 10 inches in height and weighing 174 pounds, needs 2,900 calories per day - performing light to moderate activity. The average female, 5 feet 4 inches and weighing 138 pounds, needs 2,200 calories per day.

For healthy eating see our New Food Pyramid

What is your desirable weight?

Being overweight or underweight is defined in terms of weight for height, according to the Body Mass Index (BMI).

To calculate your BMI see our Body Mass Index Calculator

To find your height to weight ratio see our Height to Weight Ratio Chart

Calories Burned During Sex

Ok, if you really must know the number of calories you burn having sex or during sexual activities like foreplay we have put together a tongue in cheek article so you can calculate the number of calories burned having sex.

Some tips to help lose weight:

a) Start everyday with breakfast because your body will absorb as many nutrients as possible from the breakfast and this will boost your body metabolism.

b) Instead of one big meal, try to eat more times having smaller meals and calculate your calorie intake. You don't get fat because of a lack of exercise, you get fat because you don't eat the right foods at the right intervals each day.

c) Eat slowly, chew more and drink more water with the meal.

d) Choose foods that are low in fat and high in complex carbohydrates, such as whole-grain cereals and breads.

e) Drink lots of water, a glass every one - two hours will keep you feeling full.

f) Try a different type of food each day. The new flavors will save you from diet boredom

g) Change your diet from high calorie foods, eg. fatty meats, oily dressings, regular soft drinks to lower-calorie options like fish, zero-calorie dressings and water.

h) Switch to high fiber foods, low fat diet and, most importantly, exercise regularly.

Read more: http://www.disabled-world.com/artman/publish/calories.shtml#ixzz1AM6pAx6L

learn how to count your calorie intake here according to your body mass index

..........................................................

i hate numbers

the counting can be done by downloading these to our phone ok

do get panic

start slow than never

nothing to regret about :)

Download Applications for Iphone and smart phones :

New Calorie Counter from the #1 health web site, EverydayHealth.com. This food and calorie lookup was developed with a simple mission: to provide a free and valuable tool to help you lose weight and maintain a healthy lifestyle — wherever you are, whenever you need.

Health Everyday Calorie Caounter

MyNetDiary iPhone Calorie Counter PRO is the fastest, easiest, and smartest diet app available on the iPhone App Store. MyNetDiary was handpicked by Apple as an App Store Essential for “Get in Shape”. High-quality 102,000 foods database and our magic - fast and easy food entry, make diet tracking much easier than with any other app. Free MyNetDiary account for online access is included. mynetdiary mobile

...................................

have a great weekend :) thanks for being happy !

Weight Loss Journey : Day 1

Salam and Hi :)

today i decided to work it through...

i did my plan last time to shy to share with others afraid of people saying this and that...

and i didnt work out..i hate myself..this is not me...

i really need a change my mind require healthier body...

so i am sharing with you ,....

my weight lose journey. i use the help of herbalife actually..

my bff recommend the products for me..

but i dont want to totally rely on that...

i watch the biggest loser...

i need daily exercise...

please share your tips with me :)

i really need you beside me :)

today diary...i will write more at my FB

8 am - 1 pm

had a healthy shake for breakfast... already finished 1.5 l of water

clean the toilet

signed up free at : mynetdiary (thanks pd)

my achievements

(at least 1 entry per day)

finished another 1.5 l of water

give rabbits some veggies

installing itunes at home pc (to get iphone mynetdiary application)

doing this fun exercise

2 - 4 pm

movie time with hubby n the kids

going to buy some fitness cereal to replace my lunch

meet up with my parents

6 - 7 pm

walk and jog around the neightbourhood

drink more waters

no food tonight.. (can i do it ?)

confession of the day :

motivate and feeling really happy that i can tell :) yup 98kg to 78kg

inspiring story

xoxo !