Fit Tips – What To Snack? – 100 calories of Nuts

 

I guess so many people are still afraid to eat nuts. Most of the reason – It will cause acne  and breakage on the skin and it is high in fat. To those who are trying to lose some weight, in progress of bod/ muscle building, eat healthy and clean, this is what you should snack!

First of all, nuts are not the reason why skin breakage or acne or pimple or oily face. This is how acne occurs:

Acne occurs when several things happen inside the pore. First, the sebaceous glands produce too much oil. Then, as the pore’s lining naturally renews itself, it sheds dead cells.

Several factors can lead to acne, including:

  • Hormones
  • Heredity
  • Some medicines
  • Some make-up and cosmetic products
  • Friction from clothing and sporting equipment
  • Environmental factors such as pollution and humidity

Factors that DO NOT lead to acne include:

  • Diet
  • Dirt on the skin
  • Normal, day-to-day stress

Other factors can be because your digestive system not effectively digest nuts which has been fried (too oily) or maybe you are having a allergic from nuts. If you choose nuts that have been added too much oil ,salt and sugar, that are one of the reasons why you’re having a breakage. Try to buy the natural or roasted nuts. Your body will love it! 😉

It is true that nuts are high in fats – which is unsaturated fat. It is part of the healthy fat that your body need to fight fat. Yes. You read it right. Nuts are Fat-Fighting Food! Most of the people are still believe that food contains fats will causing obesity or fat storage. It is actually Carbohydrates that store fats inside of your body/ under your skin. Don’t avoid healthy fats in your daily nutrition, hence eat it in moderation. It is very helpful in weigh loss. Other than that, it is also disease fighting properties. According to the research, people who consume nuts and healthy fats are less risk in getting heart disease, respiratory problems, Type 2 Diabetes and cancer thus extend life expectancy!

Nuts are traditional protein sources. It helps to reduce saturated fat and calorie in overall diet. Besides that, protein is satiating. Again, it is healthy mono-saturated fat and one of the best plant source of protein. It metabolized slowly by the body because of high in fiber. Researchers said that snackers feel more satisfied when snacking nuts compared to other healthy snacks. That is why it is good and very recommended as food for weight maintenance.

Did you know that Peanut is a brain food? I love Peanuts!!!! It is good for brain health because it contained vitamin E which prevent cognitive decline that happens with age and Vitamin B folate which improve neutral health. It is crunchy right? Don’t you love that crunchiness? It is that suggest mechanical aspect of chewing generates a satiety signal.

Whenever you are stress, try to eat nuts. It is said that it is good for stress reduction since it rich in alpha-linolenic acids that contained in walnuts. How about Almond? –  it bolster your immune system when stress because of high of vitamin E, Vitamin B and Magnesium. (okay, can you count how many nutrient that you can get from nuts? Phew~ It is many!More to come! Read more!!)

Psst! This is for men! Gentlemen, nuts are very good for your reproductive system and that is mean it is good for your sperms! Eat walnuts more because it effect on sperm quality – your sperms will be more healthy and stronger to swim to their goal! Pistachio is good in reducing erectile dysfunction. For those who still young, it is time to eat pistachio regularly! 😛 Thus, it helps in prevent prostate cancer because of high mineral selenium. Gentlemen, are you still afraid to eat nuts? Grab your car key now and go buy it! oh by the way, wait! Finish reading this article first! Haha!

Still afraid to eat because of – High in Cholesterol? If you have high LDL (Low-Density Lipoprotein) / The Bad Cholesterol a.k.a The Devil , afraid not! Hey, nuts reduced the ratio of LDL to HDL (High-Density Lipoprotein)/ The Good Cholesterol a.k.a Dear Angel. Triglyceride concentration declined by more than 10% compared to those who do not consume it.

For me, my favorite nuts are peanuts and cashew nuts! Fun and good in taste to eat! Peanuts are much cheaper to buy compared to other. Also, peanuts can be turned into Peanut Butter. Spread it on the wholewheat bread and put some slices of banana. Nyummy!!

There are many types of nuts can be found out there and it can be differ in different country. But mostly, recommended nuts are peanuts, cashew nuts, almonds, walnuts and pistachio. For me, it is easy and cheap to buy peanuts here in Malaysia compared to walnuts and pistachios.

Remember, try to buy nuts that not been ‘contaminated’ with added oil, salt or sugar. Most of the nuts product sell in the shops have been fried and hydrogenated thus, the nutrients are less and bad for body. Choose your nuts smartly. Check those labels before you buy it. Understand your food more.

An ounce of nuts a day keeps the doctor away.

I encourage you to put nuts in your nutrition and throw away your bad impression on nuts. Instead, enjoy it in moderation and feel the different!

Spread the love and wink wink! 😉 😉

 

100 Cal Nuts

Look What I’ve Bought!

 

Just came back from shopping! Look what I’ve bought! Lots and lots of fruits! AEON Big having a promotion, so I grabbed that change! 😉 So cheap!
I bought oranges, apples, Shinko pear, Mango, Dragon fruits, Star fruits, Grapes, Banana, and CIKU!! I love Ciku! Don’t you? I like it because of the sweetness. What else? Prunes!! It’s been ages I haven’t bought and eat it! Almost 8-9 years??

I’ve fallen in love with Anlene Choco flavor! It taste just like Cadbury Hot chocolate and Me Love it!! Btw, it is already time for me to consume this kind of milk for my better bones right? Stay strong, Bonnies!! I need you to stay healthy and fit!
I also bought Korean dried seaweed. Just wanna to try it. Different package, though.
And do you saw that? Those biscuits? Hahahha.. Okay, it wasn’t for me. I bought it so I can share it with others. Share it and spread those calories. 1 cookies won’t harm you, though. That is why As they said, Sharing is caring. 😉
This is my 2-3 weeks of fruits storage. Hopefully I won’t finish it all in 1 week. 😛

Spread the love and Wink wink~! 😉 😉

 

Fruits

Hey, Egg is Good La!

Ladies,
Did you know that eggs can contribute for your leaner waistline?

Gentlemen,
By grabbing a convenient, easily-prepared egg, you’re poised to keep building fat-burning muscle and firm abs. So, don’t be afraid to enjoy the entire egg to take advantage of all the nutritional benefits they have to offer.

Students,
It is the most cheapest protein that you can buy and eat to gain your muscle and also keep you full until your lunch time! Come on, less than 50 cents for 1 whole egg. 😉
Psstt.. It is also good for our brain!

Do You love egg? I Do!It is a very good source of protein! But many people afraid to eat it because of cholesterol. Hey, egg didn’t harm you unless you overeat it!

Eggs supply the energy you’ll need to work your abs and keep them toned and tight. Try to consume 1-2 of hard boiled eggs as a breakfast. It is also fit into your pocket or bag and easy to bring it as a snack! 😉

Or there are other options or menu that you can try on eggs. I also love poached eggs with toast. But try to avoid fried egg as possible.
Studies in recent years show that eating a high-protein breakfast, like one that incorporates eggs, can help you lose more weight, lower body mass index, and whittle inches off of your waist when compared against a bagel breakfast of equal calories.

A research has shown that eating whole eggs increases HDL — the heart-protective, “good” cholesterol.
Those with heart disease, diabetes, or a high level of LDL ‘bad’ cholesterol should probably choose a small or medium egg vs. larger ones which have more cholesterol. Remember that egg whites have no cholesterol.

It is also good for :

Muscle Development –
With six grams of protein a pop, along with all of the amino acids our bodies need to build muscle, eggs are a great choice for encouraging muscle development.

For the Brain –
Eggs may be good for brain function since they contain choline. Choline is a nutrient that regulates the brain, nervous system and cardiovascular health. It helps maintain the structure of brain cell membranes, which helps relay messages from the brain to nerves and muscles. It also helps pregnant women with fetal brain development and prevents birth defects.

For Weight Management –
Eggs are a quality source of protein, and are known to be the highest source of all food sources. Protein helps give your body energy and makes you feel full longer. Eggs are also low in saturated fat and can be considered a lean protein, as they contain only 70 calories each. Lean proteins are a vital component to weight management, when accompanied by fresh vegetables and whole grains. Eggs may also help build muscle strength and prevent muscle loss.

For the Eyes, Hair and Nails –
Health diaries suggests that eggs are especially beneficial to the eyes. Eating one daily may prevent macular degeneration, because eggs contain the nutrients lutein and zeaxanthin. These nutrients are found in eggs more than other food sources. Consuming eggs may also lower the risk of cataracts. Eggs also contain a high sulfur content and are a good source vitamin D, along with other vitamins, minerals and antioxidants. This helps grow healthy hair and nails.

A Simple Guide To Eggs Egg Lovers' Breakfast

Credit and citation to
http://www.livestrong.com/blog/eggs-get-lean-flat-abs/
http://www.huffingtonpost.com/2013/03/30/health-benefits-of-eggs-yolks_n_2966554.html
http://www.webmd.com/food-recipes/features/eggs-dietary-friend-foe

Fit Tips – What To Drink?

What usually you drink early in the morning or once you wake up?
Coffee? juices? Hot Chocolate?
If you wanna increase your metabolism and at the same time to detox your body, why don’t you drink lemon water and green tea?
Yes! Lemon and Green Tea! Yes! Detox Product! Yes! Simple and Cheap yet NATURAL!!

Why both are good for you?
Lemon has been known for centuries for its benefits. But what I stress about lemon benefits in this video are :
– Aids in Indigestion & Weight lose,
– Helps to purify and stimulate your liver (DETOX!)
– Boost immune system

Lemon is very good to aids for indigestion. It helps to relieve heartburn, bloating and belching/burping. The atomic composition of lemon is similar like saliva and hydrochloric acid. Yes, lemon is acidic fruit but citric acid that contained will become alkaline once it is metabolize in the body. It will stimulate liver to produce bile acid which is important in digestion and digestive juice.

It balance pH of the body thus boosts immune system. That is why it is good and strong antibacterial and antiviral. It is high in Vitamin C. That’s the reason why it is high in antioxidant! It helps to fight Free Radical! yes! Good to reduce Carcinogen! Not just that, It also helps to reduce wrinkles and blemishes! Yes Ladies! Good skin care/cosmetic product! That is why lemon is very widely used in cosmetic and skin care product.

What about Green Tea benefits? I’ve discussed it on my blog. Here is the link!
Green Tea For Weight Loss – https://flashfiez.wordpress.com/2013/12/27/green-tea-for-weight-loss/

 

What you need to AVOID when drink this? Please drink it without added any sugar. It is the best to drink it just like that. Try to avoid it and enjoy the natural taste. It is better that way! And your taste bud will love it day by day because you can taste the natural sugar from lemon.

Hope you are getting some info and knowledge here!
Do spread the love!
Thank You for watching and Wink Wink~!! 😉 😉

p/s : I’ve decided to publish my video every Tuesday! So, for more video, see you next week on Tuesday! Stay healthy, people!! 😉

Fit Tips – What To Buy? (Student Ver.)

 

What to buy when you are trying to eat healthy as a STUDENT?
What did you have in your rack? What food did you store? Is it healthy?

It is difficult especially when you don’t have any cooking equipment or even a kitchen like me. It becomes restrict to eat clean and healthy as we wanted. It is difficult to depend on food from stall or restaurant since we can never control what ingredients that they put. Mostly their foods are almost 70-80% were fried, deep-fried or processed food. The other 20% is available for those who are watching their food intake but day by day, we don’t have choice or variety of food that we can eat. Eventually, I am getting tired of feeling getting restricted by food that I eat. It gives a diet/starving feeling even though we are not. Are you feeling the same thing like me?

There is a lot of instant foods are available in the store BUT unfortunately not many things that available are good. Mostly it is a processed food and full with chemicals such as MSG, preservatives, artificial flavor, added sugar and so on.

This is where we need to list and shop our grocery list smartly. Choose Smartly and Eat Healthy. Don’t just buy anything that seems easy for you to eat. Think what is good for your body and at the same time, easy.

I’ve shared my food supply. What about yours? I would love to know your opinion and your list regarding this!

Eat Clean or Eat Healthy? Is There Any Different?

Eating healthy? Eating Clean? is it different? Both is a same definition, right?

It depends on your opinion. For me, I will say it  is slightly different. Why? If you follow on my previous post, you might understand a bit why I said it it’s different.

Basically , ‘Eat Clean’ is all about eating a food which is totally REAL Food. No Processed food, No Refined Food, No Fast Food, No Junk Food and everything  food that is bad for body. Here are some Eat-Clean Principles:

  • Eat six small meals a day.
  • Eat breakfast every day, within an hour of getting up.
  • Eat lean protein and complex carbohydrates at every meal.
  • Have two or three servings of healthy fats every day.
  • Get fiber, vitamins, nutrients, and enzymes from fresh fruits and vegetables.
  • Control your portions.
  • Drink 2 to 3 liters of water (about 13 8-ounce cups) every day.

The foods to avoid:

  • Over-processed foods, especially white flour and sugar
  • Artificial sweeteners
  • Sugary beverages, such as soda and juice
  • Alcohol
  • Foods with chemical additives like food dyes and sodium nitrite
  • Foods with preservatives
  • Artificial foods, such as processed cheese slices
  • Saturated fats and trans fats
  • Anti-foods — calorie-dense foods with no nutritional value

What make me said that it slightly different between Eating Healthy and Eating Clean? Well, as I stated there, SLIGHTLY. Eating Clean means that you eat REAL Food. You will try to avoid all those processed food. But my definition on Eating Healthy is eat everything that our body deserve to eat but SMARTLY. Sometimes, I will eat fried chicken  and white rice for my lunch. I eat in appropriate portion (moderately) and I will make sure that I eat balance nutrient. I will have Proteins-Fibers-Carbs-Healthy Fat on my plate. At least, even though I cannot 100% eating clean, I still can eat healthy and get good nutrient from my meals. Why? I will share it.

Sometimes, I feel that myself is too obsess in eating clean until I didn’t let my body enjoy foods. I worried much on what I eat. I restrict myself too much and then starting counting calories and have a thought of guilty from eating all those food. Don’t you feel the same? But I need to wake up, think and realize that if I restrict myself like this, isn’t it same like having a diet?? restrict this and that, eventually I end up eating just fiber such as vegetables soup or raw fruits – ALMOST EVERYDAY. One of the biggest reason leading me to NOTHING-TO-EAT is because I am getting tired with this situation plus with no kitchen or cooking is allowed in my college. I always mentioned this on my previous posts.

So, this is how my definition of eating healthy changes. I will eat what is good and as long I eat it in moderation. I still keep eating clean but change it. And guess what? I found I more happy and enjoying my food even more! I don’t even binge, starve or restrict myself from food that I want to eat. But yet, in a SMART WAY. What is that? The key is always MODERATION.

What did I eat? I never skip my breakfast which is very important. I love to eat oatmeal in the morning. I used to eat hard boiled egg and boiled oatmeal with milk before this, but because no equipment to cook, I just eat instant oatmeal. 😦 or sometimes wholemeal bread with NATURAL peanut butter. Me love PB!!

For lunch, I will make sure I get good energy from food that I eat. Well, a white rice with side dishes which are contained vege, proteins such as chicken meat/fish or Tempe/Tofu. See? Complete and balance portion. Hahaha! As long it not a fast food that contained much chemicals ingredients (preservatives/artificial foods, etc), it is okay to eat. That is why it is important to know what is your food made from and ingredient in it. Now do you get it why it is better and important for you to eat/cook at home?

For my dinner, I try to avoid simple carbs such as white rice or vermicelli since I’ve eat it during lunch. I try to get protein such as Telur Bistik (Sweet and Sour +  Meaty Eggs), vege soups, or Telur Kung Fu. Try to discover more on your menus so you can order different type of food every time you having a dinner. Never be ashamed to ask something new, who might know that you will discover a new menu for that restaurant?? Haha~

Snacking if you can. Get a nuts or fruits between your meal. It will helps to make your metabolism in pace. Remember, eating clean suggest you to eat 4-6 small portion. Eat when you feel hungry. Stop when you almost full. Snacking with good foods. Avoid eating junk food. As I said, choose SMARTLY.

Don’t forget to exercise. Eat healthy is important but exercise is also important too. Besides than getting a fit body, the most important to exercise is gaining METABOLISM. Who doesn’t want a high metabolism, right? I want to get high metabolism so I can eat MORE!!!!!!! That is the goal! I love to eat!

Honestly, I don’t know how this way can help me in losing weight and getting a fitter body. I trust that as long as I don’t get lazy, move more, train more and workout more, there is nothing to worry. Yes, I eat everything what I want but I still need to choose it WISELY and SMARTLY. Without this combination, everything is useless. Let’s Do our best and pray for the best for our  healthy life!!

What is your opinion regarding this EATING CLEAN and EATING HEALTHY? Do you have something that questioning in your mind? Share with me. I love to hear your opinion and see a better suggestion.

Until then, Eat Clean, Eat Smart, Eat Healthy! Wink wink~!! 😉 😉

Citation and credit to WebMD – Eat Clean Review ( http://www.webmd.com/diet/eat-clean-diet )

Here's To Healthy

Your Option Eating

Is Healthy Eating The Same As Going On A Diet?

Healthy eating is not a diet. It means making changes you can live with and enjoy for the rest of your life. A totally changes in lifestyle. HEALTHY LIFESTYLE.

Diets are temporary. Because you give up so much when you diet, you may be hungry and think about foods all the time. And after you stop dieting, you also may overeat to make up for what you missed. That was what I was struggling even until now. Crash diet and yo-yo diet because I want a faster results and look slimmer and thinner in a fastest way. I want to look good and gain confident. But in the end, I keep binge most of the time during or after my diet. Those crash diets usually last for about 2 weeks and later on, I will eat and eat and eat everything that I didn’t touch or resist during my diet.

Eating a healthy, balanced variety of foods is far more satisfying. And if you match that with more physical activity, you are more likely to get to a healthy weight—and stay there—than if you diet. You can eat what you want to eat and you will learn and adapt to eat in moderation. I am still learning to eat moderately. I am a girl who loves to eat and eat and eat. Trust me, I can even eat  1/2 kg of cake in one night. Eat a box of large pizza or more than 20 pieces of it by my own and unlimited pastry. Yes, I am carbohydrate addicted. I can have a mood swing or headache or easy to get mad  if I don’t eat carbs in a day. But slowly I change it. Try to have a complex carbs rather than satisfy your appetite with simple carbs.  Week by week, you gonna feel changes. I still can drooling when I smell baked pastry or cake, but at least I can control myself better than before. It tough at couple of weeks. I know that feeling. Why don’t you have a try? 😉

How do you make healthy eating a habit?

First, think about your reasons for healthier eating. Do you want to improve your health? Do you want to feel better? Are you trying to set an example for your kids?

Honestly, at first I wanted to look slim. I want to cut of those fat inside me. I want to get the best body that I never had. But later on, I keep restrict myself too much. Somehow I become too strict on my food and almost cut off on everything. It is something that I won’t deny that I hate to see myself in front of mirror. I wish everyday that I can look slim and pretty so I can gain my confident to stand with those people. WISH. It is nothing if I don’t DO something about it.  Exercise is part of healthy lifestyle. Never forget that. But if I don’t control on my eating habit, all those exercises are meaningless. I am trying to having a balance between Exercise and Eat Healthy. Try to at least have a 30 minutes of walking in a day. Have you ever counted how many times did you move in a day especially in this modern lifestyle and job that make you sit almost 23 hours per day? You might be surprise to see how many minutes that you spend to move in a day. If you don’t move a lot, change that habit. Use stairs, walk around your blocks and you might see a different views that you never see before this.Afraid of Sweats?unless you don’t have to meet anyone else such as client, afraid not. Keep your fat or burn it!

Next, think about some small changes you can make. Pick ones you can keep doing.

  • Don’t try to change everything at once. How about cut your cheesy wedges when you eating fast food? 2nd week, try to cut your soda drink. After third week, try to eat 1 piece of chicken only. Finally, do your best to cut your fast food eating habit. See the different!
  • Set an easy goal you can reach, like having a salad and a piece of fruit each day. Store fruits in your fridge or your racks!
  • Make a long-term goal too, such as having one vegetarian dinner a week or drink 3 liter of  water per day, as simple as that? 😉 tips: water helps in increasing your metabolism meaning it BURNS your FATS!! Click here for more tips on What To Drink?

How do you get started on healthy eating?

Healthy eating starts with learning new ways to eat, such as adding more fresh fruits, vegetables, and whole grains and cutting back on foods that have a lot of fat, salt, and sugar.

Fast food? Absolutely. Too many chemicals that you can’t see with your naked eyes which are hazardous to our body but you still eat it. Not many people concern about chemicals inside of their food. Mostly they concern more on calories. “Should I eat this less because of it is high in calories?” instead of worry about chemicals that harm their body in long term such as artificial flavors, preservatives, sweeteners and food additive which can cause cancers and diseases. Especially nowadays food labels are quite confusing. They tend to put a branding of ‘Health’ in their label but it is totally bad for you.

Making a example such as yogurt that is said to be healthy. But bear in mind that, yogurt is healthy when there is no sugar or artificial flavor. Best yogurt is plain yogurt with fresh fruits as flavor. Another example is Peanut Butter. Cholesterol-free or Fat -Free doesn’t mean that it good for you. Fats that contained in peanuts are essential and good for our body (eg brain and waistline) but unfortunately many people are afraid of it. Removing it from peanuts brings more harm that good. You will not get a good and essential nutrition from food that you are eating.  Learn how to read a label in a right way. Get a bit knowledge on food nutrition. Hey, at least you learn something here,right?

A change to healthier eating also includes learning about balance, variety, and moderation.  I always try to educate myself the importance of MODERATION. Even though you are eating a healthy food doesn’t mean that you can eat lots of it. It still can cause a bad effect for our body too. You may check on my previous post regarding this! Click Here!

Aim for balance. Most days, eat from each food group—grains, protein foods, vegetables and fruits, and dairy. Listen to your body. Eat when you’re hungry. Stop when you feel satisfied.
Look for variety. Be adventurous. Choose different foods in each food group. For example, don’t reach for an apple every time you choose a fruit. Eating a variety of foods each day will help you get all the nutrients you need.
Practice moderation. Don’t have too much or too little of one thing. All foods, if eaten in moderation, can be part of healthy eating. Even sweets can be okay.

Why pay attention to what you eat?

Healthy eating will help you get the right balance of vitamins, minerals, and other nutrients. It will help you feel your best and have plenty of energy. It can help you handle stress better.

Healthy eating is one of the best things you can do to prevent and control many health problems, such as:

  • Heart disease.
  • High blood pressure.
  • Type 2 diabetes.
  • Some types of cancer.

Where can you get support?

Having support from others can be a huge help. The more support you have, the easier it will be to make changes. Ask family and friends to practice healthy eating with you. Have them help you make meals, and share healthy, delicious recipes and cooking tips.

It might be hard at first when you trying to change it. You might think that your friends or colleagues will laughing at you because you trying to be different from them. I also having same experience. Until now, some of my friends still mocking me on what I am trying to do. Don’t be afraid because we are doing good things here. It is nothing to be ashamed of. Who knows in a future, you might become their role model in having a healthy lifestyle? You will never know what is waiting for us ahead. Be positive and look ahead.

If you need more help, talk to your doctor or a registered dietitian. Look online for groups that support healthy eating and share success stories.

Before I end my writing here, let me ask you one question. What do you imagine or expect of “Healthy Body”?  Are you thinking of skinny model? Why don’t you think that your body is the perfect healthy body? Is it skinny the best definition of health? Are You agree with me if I said it is a stereotype?? See you next time!! 😉

Stay Wow and Wink Wink~!!

Credit to WebMD Healthy Eating Review (http://www.webmd.com/food-recipes/tc/healthy-eating-overview)

dump your diet