30 days Fit and Fab

Many people have misconception about the water retention and water loss especially those who want to lose weight, they thought by drinking less, it also lose the water loss that can result in weight loss in overall, however it's not entirely true. Let us take a look further about water retention, water loss and how it helps to lose or maintain our weight. The human body contains around 60% water which is needed to aid body system and function well. What is water retention ? It occurs when excess fluids build up inside our body. It occurs in the circulatory system or within tissues and cavities. It can cause swelling in the hands, feet, ankles and leg. What is water weight ? Any extra water being held in the body is refereed to as "water weight". When water builds up in the body, it can cause bloating and puffiness, especially in the abdomen, legs and arms. Water levels can make a person's weight fluctuate by as much as 1 - 2 kg in a single day

Recently, I am in love with TRX Workout and with a simple equipment, it strengthening my muscles and cores, so here's I will elaborate about what is TRX Workout. What is TRX stand for ? TRX is Total body Resistance Exercise. It was invented by a Navy Seal. He needed to keep himself and fellow SEALS in top shape no matter where they were in the world, whether conducting a mission or standing by. What does TRX do for our body ? It's revolutionary workout method that uses our body weight and gravity as resistance to build strength, balance, coordination, flexibility, core and join stability. In general, a part of our body will be suspended above the ground or we'll be leaning away into or away from the straps to create resistance and destabilization. Knocking our balance out of whack gives us no other option but to adjust, which means engaging the midsection and back and firing up the shoulders, and hips to maintain control throughout the movement. How many calor

This week, I was so in love with TRX exercise . So my main exercise for this week is TRX Workout. We just use the simple equipment which is TRX straps and the rest is using our body weight and gravity. For 30 minutes TRX Exercise, these are what I did 1. TRX Low Row ( 15 reps ) 2. TRX Oblique ( 20 reps ) 3. TRX Single Leg Squats ( 10 reps each leg) 4. TRX Bicep curl ( 15 reps ) 5. TRX Squat ( 15 reps ) 6. TRX Chest Press ( 15 reps ) 7. TRX Modified planks ( 15 reps )

Start our day with Warm Up : - 5 mins jogging in the treadmill or - 5 mins fast walk - 5 mins cross training or - 5 mins stationery bicycle Circuit training (3 sets) - pushing the weight cart - leg lunges - rowing - crunch Cooling Down : - Hold every position for 15 - 20 seconds

Truth and Myths of Protein Myth 1 : High Protein Diet is Dangerous Fact : There's no evidence that a diet containing 20 - 35% of calories from protein is harmful to healthy people. However, higher protein diets may lead to a greater decline in kidney functioning in those with impaired renal functioning Myth 2 : How Much Protein We Eat Everyday Determines Our Ability to Gain Muscles Fact : The total amount and quality of protein we consume at each meal matters because we build and repair muscle throughout the day and not in one sitting. Healthy, young adults should aim for about 20grams of high quality protein at each meal and after resistance training. Myth 3 : A High Protein Diet Is The Key To Gain Muscle Mass and Size Fact : Though protein is necessary for gaining muscle mass, size and strength. Athletes must consume enough total calories to facilitate weight gain. Higher protein meals trigger the release of hormones to our brain telling it that our stomach is fu

In this modern era where many people are not only health conscious but also appearance conscious, they take Carbohydrate as A Villain in our body. Many articles or diet program scrap or discourage carbohydrate and blame it as the cause of weight gain. But is it really true that carbohydrate is bad for our body ? Let's take a look further What is Carbohydrate ? Carbohydrates are the sugars, starches and fibers found in grains, fruits, vegetables and milk products. This is one of basic food groups that's important in our healthy life. Carbohydrate is one of the three macronutrients -  the source of energy and calories. The body need this macronutrient from the meal since our body cannot produce it on its own. What is the function of Carbohydrate ? It provides fuel for the central nervous systems and energy for working muscles. Carbohydrate is also important for brain functioning. They are an influence of mood and memory as well as

This mouthwatering salad is suitable for hot sunny days. Easy to make and very refreshing Preparation : less than 30 minutes Calories : less than 500 cals Ingredients : - 5 medium prawns, poached - Half avocado, diced - A handful of cherry tomato, sliced - Half mango, diced - 2 sliced of multigrain toast Dressings : - Lemon juice - A table spoon of honey - Olive oil Instructions : - Mix lemon juice, honey and olive oil and set a side for dressings - In a big bowl, mix prawns, avocado, cherry tomato and mango - Pour the dressings and serve with multigrain toasts for carb booster

Love this colorful dish that can whet our appetite. It's nutritious and yet easy to make  Preparation : less than 30 mins Calories : less than 500 cals Ingredients : - Medium Purple sweet potato - Half medium tofu - A handful of baby french beans - A handful of fresh button mushroom, sliced - A handful of cherry tomato, sliced - Olive Oil - Parsley Instructions : - Sautee cherry tomato and mushroom with olive oil - Steam purple sweet potato and french beans - Serve it hot and garnish with dried parsley

This is another favourite brunch meal that's nutritious and packed with protein and good fats. Preparation : Less than 30 minutes Calories : Less than 500 cals Ingredients : - 2 Eggs - Half avocado - Half medium tofu, diced - A handful of cherry tomatoes - A handfull of brown button mushroom, sliced - Olive oil - Dried parsley Instructions : - Beat the eggs and make omelette in a pan and set aside - Stir fried tofu, cherry tomato and mushroom with olive oil - Serve it with half avocado and garnished with dried parsley

Old time favourite brunch full with protein, good fats, carbs, vitamins and minerals Preparation : less than 30 minutes Calories : less than 500 cals Ingredients : - 1 egg - Half avocado - A handful of cherry tomatoes, sliced - A handful of mushroom, sliced - 2 slices of multigrain toast - Olive oil - Dried parsley Instructions : - On a hot pan, make sunny side up egg without or less salt/pepper and set aside - Stir fried cherry tomato and mushroom - Toast the multigrain bread for about 5 minutes until golden brown - Serve it with fresh avocado and garnished with dried parsley

This savoury dish is my first try to make a fusion between wester and chinese cuisine. The idea was inspired when I create bakmoy (minced pork and tofu in sweet black sauce) for my kids. It turns out delicious and tasty without additional seasonings Preparation : less than 30 minutes Calories : less than 500 cals Ingredients : - 2 slices of multigrain bread - 25g minced pork - A quarter of soft silken tofu - A quarter of medium red pepper - A quarter of small cucumber - Olive Oil - Spring onion for garnish Instructions : - Toast the bread for about 5 minutes until it's golden brown and set aside - On a hot pan, stir fry minced pork, tofu,  and red pepper - To serve, place the stir fried minced pork and garnish with diced cucumber and spring onion - Voila !

Like breakfast, lunch and dinner are important meals too. It boosted up our energy for another half day. So these are 7 lunch meals suggestion that boost your appetite and make you last for the rest of the day. 1. Zucchini Noodle Aglio Olio It's simple and easy to cook and good alternative for those who are on low-carbs diet Click here for the recipe 2. Avocado Chicken Egg Roll It's another chicken and egg dishes that delighted your appetite. Easy to make and packed with proteins and good fats Click here for the recipe 3. Open Sandwich with spicy minced pork This fusion dish between western and chinese cuisine is really mouthwatering. The dish is savoury on its own natural flavour without additional seasonings Click here for the recipe 4. Simple Continental Brunch Type I know this dish is usually served for brunch in many restaurant but we can make it ourselves and it's simple, easy and nutritious. Click here for th

Start your day with Warming Up - 5 mins jogging in the treadmill or - 5 mins fast walk 6 mph or - 5 mins stationery bicycle or - 5 mins cross training Circuit Training ( 2 - 3 sets ) - Squat with weight ( 15 reps ) - Pull back machine ( 15 reps ) - Fast steps ( 20 seconds ) - High intensity cardio - Jump Squat ( 15 reps ) Stretching - Hold every position for 15 - 20 seconds

I was inspired by my mom's cooking when she made chicken egg roll for my kids, so I made it myself with avocado spread and minced chicken Preparation : less than 30 mins Calories : less than 500 cals Ingredients : - 1 egg - Half avocado - Lime juice - Olive Oil - A handful of broccoli - A quarter of medium Sweet Potato - A handful of fresh button mushroom - A handfull of cherry tomato - Parsley to garnish Instructions : - Mash the avocado and add on lime juice and olive oil and set aside - Beat the egg and put aside - On the pan, drizzle olive oil and make omelette  - Spread the avocado into the egg omelette skin and add minced chicken then roll it - Steam for about 10 minutes - Meanwhile, steam sweet potato until it's soft and broccoli until it's al dente and still crunchy - On the same pan, sautee sliced button mushroom and cherry tomato and put aside - Cut the egg roll, serve it with button mushroom, cherry tomato, steam

This is an alternative choice for those who are craving for noodles but still on low carb diets. We can replace the egg noodle with this yellow zucchini noodle. Preparation : less than 30 mins Calories : less than 500 cals Ingredients : - Yellow zucchini, peeled using vegetable peeler and cut until it looks like fettuccini or any shape that you prefer - Cherry tomatoes, sliced - Fresh button mushroom, sliced - Fresh tofu, diced - Fresh red pepper, diced - Spring onion for garnishes - Olive oil - Garlic - Tuna (optional) - Salt and pepper (optional) Instructions : - Sautee garlic with olive oil - Add diced tofu, cherry tomato, mushrooms and red pepper - Put in the fettuccini inside and cook until al dente - Add tuna and mix well - If you prefer to have tasty meal, you can add a pinch of salt and pepper but I prefer to have natural taste so I didn't put any additional seasonings. - Garnish with spring onions and enjoy !

Start your day with Warming Up - 5 mins jogging at treadmill or - 5 mins fast walk 6mph or - 5 mins stationery bicycle or - 5 mins cross training Circuit training (2 - 3 sets) - 20 seconds high knee - 20 seconds jumping jack - rowing back machine strength workout ( 15 reps each ) - side jumping on the step ( 15 reps ) - front lunge with 10kg weight ( 15 reps  alternate legs each) - side cores with 10kg weight (15 reps each ) Stretching - Hold every movement position for 15 - 20 seconds

I love smoothies for breakfast, it's quick, easy to make and we can mix and match any fruits and vegetables that we have in the fridge. And if we don't like the smell or taste of plain milk, we can add unsweetened milk or I prefer soya milk into this smoothies. It has natural sweet taste from the fruits without adding any more sugar or honey. We can add raw nuts too for protein and good fats booster. Here's 7 healthy smoothies recipes ideas that I have made  1. Rainbow Fruits and Vegies Smoothies Pineapple, tomato, carrots, cay sim Pineapple and tomato give the natural taste of sweetness 2. Exotic Fruits and Vegies Smoothies Banana, pineapple, plum and cucumber, unsweetened soya milk  3. Sweet Booster Smoothies Banana, strawberry, plum, peach, greek yoghurt and unsweetened soya milk 4. Red Berries Smoothies Strawberry, blueberry, red dragon fruit, raw nuts, unsweetened soya milk 5. Greendale Smoothies Avoc

This dish is rich with omega 3, healthy good fats, proteins and other essential nutrients that our body need, easy to make. Preparation : less than 30 minutes Calories : less than 500 cals Ingredients : - salmon fillet - A handful of baby carrots - A handful of broccoli stems - Half of medium sweet potato - Half of tomato, sliced - lemon juice - rosemary - olive oil Instructions : - bake salmon fillet with lemon juice, parsley, rosemary and olive oil marinade for about 15 minutes - steam carrots, broccoli and sweet potato - serve it with parsley 

This is very refreshing and light meals, low carbs and calories but full with goodness Preparation : less than 30 minutes Calories : less than 500 cals Ingredients : - 5 big prawns, peeled and poached - half grapefruit, diced - half avocado, diced - a handful of edamame - half medium cucumber, sliced - vermicelly, boiled - a handful of raw nuts Dressings : - ready thai sweet and sour sauce - olive oil - lemon juice Instructions : - put the boiled vermicelly and topped it up with grapefruits, avocado, edamame, cucumber and prawns - topped it with raw nuts - served with the sweet and sour dressings

Be it for breakfast, dessert or snack, I love this combination fresh fruits and yoghurt. You can use any fresh or frozen fruits that you have in the fridge. Preparation : Less than 30 minutes Calorie : Less than 500 cals Ingredients : - 3 tsb of plain greek yoghurt - 2 tsb of oat granola - half medium banana, sliced - one small peach, sliced - one big strawberry, sliced - a handful of blueberry Instructions : - first bottom layer is the oat granola - the second layer is banana and peach - the third layer is plain greek yoghurt - the last layer is strawberry and blueberry - you can garnish it with mint leaves - serve cold especially in the hot weather

I love pasta dish that's simple, easy to make and doesn't have too much sauce and ingredients.  Less is more. This is my version of shrimp aglio olio which easy to make and delicious Preparation : less than 30 minutes Calories : less than 500 cals Ingredients : - Spagetti or for healthier option can choose wholegrain pasta - shrimp, peeled - fresh button mushroom, sliced -  a handful cherry tomato, sliced - a clove of garlic, minced - olive oil - chilly padi or chilly flakes (optional, if you like spicier) Instructions : - Boiled pasta until al dente and put aside - saute minced garlic with olive oil, mushroom and cherry tomato - put the pasta in - you can season it with a little bit of salt and pepper

This is an alternative way for those who loves Singapore kaya toast with egg. Much more healthier with healthy good fats and protein. Easy to make and delicious Preparation : less than 30 mins Calorie : less than 500 cals You can have it with lemon infused green tea Ingredients : - 2 slices of multigrain bread - Half avocado - Lemon/lime juice - parsley - olive oil - one boiled egg Instructions : - Toast the bread until crispy and brown color - Mash the avocado and mix with lemon/lime juice, olive oil and parsley - Spread the mashed avocado on top of the bread and topped it up with sliced of boiled egg