30 days Fit and Fab

This past few days, the weather has not been friendly. It's very hot and humid. Thus I love this combination of tropical fruits and yoghurt. Preparation : Less than 30 minutes Calorie : Less than 500 cals Ingredients : - 3 tsb of plain greek yoghurt - 2 tsb of oat granola - half medium avocado (diced) - one small jackfruit (diced) - famous amos cookies and make it crumbs. Instructions : - first bottom layer is the oat granola - the second layer is plain greek yoghurt - the third layer is avocado and jack fruit - The topping is cookie crumbs - serve cold especially in the hot weather

Soba is now my favourite food whenever I crave for noodle. It's healthy and organic and less flour than noodles. I cooked this Soba in Chinese style which is stir fried and garnished it with shredded omelette  Preparation : less than 30 minutes  Calories : less than 500 cals Ingredients : - Handful soba (boiled for 3 minutes) - A handful cherry tomatoes (sliced) - A handful asparagus (cut 2cm) - A handful shitake mushrooms (sliced) - A handful of edamame - Japanese soya sauce ( 1tsp) - Olive Oil - Lime juice - 1 egg Instructions : - Stir fried all vegetables until half cooked - Add in boiled soba and mix it with Japanese Soya sauce and lime juice for few seconds - Beat the egg and make it omelette, after that sliced it small. - Serve them warm and garnished with shredded egg and fried shallots

Saw this in the social media, kinda good reminder for all of us. Social media has been manipulating us a lot. Beauty in social media dictionary is having lean body like models and influencers and a lot of people especially ladies have been dragged by this concept of beauty. They are willing to do anything like punishing themselves by starving after indulging in sweets or perhaps consuming all those slimming supplements that claimed to be natural, organic and give a result. As for my principle right start from the beginning, "LESS IS MORE" I never believe in consuming supplements other than natural food. I always come to FIVE basic healthy lifestyle - eat balanced food - self control - regular exercise - enough sleep  - be happy. So far it works well for me, my kids and my family. Thus beauty is not defined by the shape and color but the beauty is inside us. Everyone is beautiful and worth it.

Today I cook carbonara pasta for my second and last sons and meatball tomato pasta for my hubby and my eldest son and since the meatballs that I bought from IKEA are so tempting, I created this dish in healthy way. Preparation : 30 minutes Calories : 500 cals Ingredients - Zucchini (sliced like fetuccini ) - a handful of aspagaus (cut 2cm ) - Sliced cherry tomatoes - A handful of sliced mushroom - a handful of thai spicy cashew nuts - olive oil - 4 meatballs from IKEA - A handful of Sliced beef - Japanese soya sauce (1 tea spoon) Instruction : - sautee the all vegetables except zucchini in the olive oil, then add sliced beef - Stir fried the beef until it's cooked for a minute, add zucchini and stir it for few seconds - Add Japanese soya sauce and mix it well - Serve with with thai spicy cashew nuts

I created this dish because I have extra cashew nuts when my mom in law gave it to me while I was holiday in Jakarta and want to combine it so I don't have any guilty feeling eating it alone.  Preparation : 30 minutes Calories : 700 cals Ingredients - Zucchini (sliced like fetuccini ) - a handful of broccoli - Sliced cherry tomatoes - a handful of cashew nuts - olive oil - garlic Instruction : - sautee the garlic in the olive oil, then add all vegetables except zucchini and cashew nuts - After vegetables half cooked, add zucchini and stir it for few seconds - Serve with with cashew nuts

Soba is now my favourite food whenever I crave for noodle. It's healthy and organic and less flour than noodles. Preparation : less than 30 minutes  Calories : less than 500 cals Ingredients : - Handful soba (boiled for 3 minutes) - Diced tofu - Half of red bell pepper (diced) - A quarter of medium zucchini (diced) - A handful of edamame - Japanese soya sauce ( 1tsp) - Olive Oil - Lime juice Instructions : - Stir fried tofu until golden brown - Add all other vegetables and stir fried for few seconds - Add in boiled soba and mix it with Japanese Soya sauce and lime juice for few seconds - Serve them warm

I love chicken, and I have been craving for something sweet thus I created this teriyaki chicken and you can pair it with any vegetables that you have in the fridge Preparation : less than 30 minutes (except marinated chicken) Calories : less than 500 cals Ingredients : - Two chicken fillets - Purple sweet potatoes - A handful edamame - Half red pepper (diced) -  A quarter of medium zucchini (diced) - Olive Oil - Ready made teriyaki chicken kikkoman Instructions : - Marinate the chicken fillet with ready made teriyaki marinade for at least 2 hours - Pan fried the marinated chicken for about 15 minutes until it's tender and brown - Steam sweet potatoes for about 5 minutes, boil edamame for about 5 minutes - Stir fry zucchini and bell pepper with olive oil for a few seconds - Serve them all together

I have written previously about the benefit of exercise in general. Here, I want to share my personal goal why I love exercise and why exercise become part of my daily life. (I can't live without it ) Exercise is like addiction for me in positive way. My primary goal for exercising is not having perfect body like models or influencers in instagram neither having six packs abs etc, but it's for my mental training. I remembered when I started exercising couple years back, weight training with 2kg dumbbells was really something. My muscles were sore afterwards. And now, I have been training with 6kg dumbbells. Previously, I was not comfortable trying something new or using heavy weight on machine, I loved my status quo, exercised the same regime over and over again. But with the help of personal trainer that I hired here and there, he opened my mindset that I need to have a courage to go out from comfort zone. Sometimes, the personal trainer will p...

As usual, I always track my progress every 3 months by doing body composition measurement to see how I have improved or the opposite. My last body composition measurement was on October 2018. In fact, I have expected that I gained weight during holiday session even though I exercised regularly because I didn't really control my meals. And from the chart, it showed that I gained around 1 kg in overall. My fat mass also increased a little bit more than before but my muscle and bone mass have increased too. I'm still pretty happy with myself because my weight target is around 47 - 48 kg. And this new year, I'm back to clean eating again and exercise 3-4x / week to keep myself fit and fabulous before cheating month again on February. 

New Year, New Beginning, New Opportunity, New exciting journey I felt very good starting this new year. Here's my personal resolution in healthy lifestyle 1. Maintain my exercise schedule 3 - 4x / week 2. Doing more repetitions in circuit training exercises and lifting more weights in weight training 3. Modify my exercise regime after 2 weeks 4. Inspire others by doing community exercise once a week 5. Continue clean eating lifestyle on weekday (no/less salt, no sugar, no/less preservatives, balance diet) 6. Enough sleeping and rest 7. Morning prayer and contemplation for healthy mindset and inner peace Bonjour 2019, Bring it on !

It's been a great year so far. I have accomplished my new year resolutions to exercise 3 - 4 times a week, maintain my healthy lifestyle, clean eating. Things I have done this year : 1. I challenge myself in the gym to lift heavier weights up to 6kg dumb bells, doing faster in circuit training, trying new exercise like TRX and modify my exercise regime here and there 2. I eat clean eating diet and it works wonder. No/less salt, no sugar, less preservatives, balance diet  3. Prayer and contemplation in the morning works awesome too. It gives me inner peace and I'm able to see things differently and more positive 4. Starting community exercise, it encourages me to share and inspire others to stay fit and healthy through exercise and eating properly and healthy I'm satisfied and proud of myself for what I have achieved this year and look forward new challenges and new meaningful life in year 2019 Au revoir 2018