30 days Fit and Fab

Ingredients : 4 slices of pineapple 1 medium banana 1 kiwi 125cc unsweetened soya milk 1 tbsp plain greek yoghurt  1 scoop of protein powder Method : Mix all the ingredients together Blend it until it turns out smoothly

Ingredients : 2 strawberries 2 slices of red dragon fruits 8 grapes 10 blueberries 125cc unsweetened soya milk 1 tbsp plain greek yoghurt  1 tea spoon chia seed 1 scoop of protein powder Method : Mix all the ingredients together Blend it until it turns out smoothly

As requested by ladies, I created this home exercise for abs focus. Warm up (5 mins) Jogging / climbing the stairs Dead bug 3 sets - Straight Leg 15 reps each side - Curl Leg 15 reps each side - Both legs 15 reps Single rise glute bridge (15 reps each side) Quad superman (15 reps each side) Do it for 3 sets Alternate V up (15 reps each side) Toe Touch (15 reps) Hip raise (15 reps) Do it for 3 sets Side bridge (15 reps each side) Do it for 3 sets

I saw these recipe from Active8me Facebook page and it's kinda simple, delicious and yet healthy. Therefore I tried making it today and twist the recipe a little bit. Ingredients : 150g white snapper and snakehead fish 5 cloves garlic, finely chopped 1 tbsp low sodium soya sauce half medium lemon juice chives Method Steam the fish in the pot of boiled water on medium heat for about 10 - 15 minutes Meanwhile, mix garlic, soya sauce and lemon juice Pour the sauce on top of the fish and garnish with chopped chives.

I was craving for simple pasta dish last week, so I bought prawn and mushroom and whipped up delicious and yet healthy pasta dish : Prawn Mushroom Aglio Olio Ingredients : 5 prawns Meiji Mushrooms Pasta, boiled until al dente and put aside Dry parsley Dry chilli flakes Olive Oil Garlic Salt and pepper to taste Method : 1. Cook the pasta in boiled water until al dente 2. Sautee garlic with olive oil, add mushroom and prawns 3. Put inside the cooked pasta and add a pinch of salt and pepper to taste 4. Sprinkle it with dry parsley and chilli flakes before served !

This is my fourth creation of homemade popsicle from fruits smoothies, rich in vitamin C and potassium. I made two different types of popsicles (Avocado Awesome and Banana Blueberry Best) because I have limited raw ingredients. Ingredients 1 (Avocado Awesome) : - 1 ripen avocado - 1/4 low fat chocolate milk Ingredients 2 (Banana Blueberry Best) : - Half banana - 10 blueberries - 1/4 unsweetened soya milk - 1 tea spoon protein powder Method 1 : I blend all the fruits and chocolate milk until it runs smoothly Then I put into popsicle mold  Freeze in the fridge for half a day  Method 2 : I blend all the fruits and soya milk and protein powder until it runs smoothly Then I put into popsicle mold Freeze in the fridge for half a day This can fill 2 popsicle molds each. Note : As avocado and banana are easier to get oxidised, the color may change. You can use a little bit of lemon juice to prevent oxidation and maintain the color.

I found this idea of using bento box for meals from Japanese Diet Tips, and I thought it would be great idea to be able to serve the right portion and with different varieties to achieve complete balance diet. And the color of bento box is red which is psychologically stimulate hunger. These are some Kids Meals ideas that I have been cooking and my kids love them all.

For those who are thinking to start healthy lifestyle or lose weight but don't know where or what to start. This may give us a head start by doing Food Swap Diet.

Simple 30 minutes circuit exercise for beginner and focusing on abs that can be done everywhere. Warm up : 5 mins brisk walking / jogging Circuit Exercise : 3 sets each Jumping Jack (30 secs) Sit Up (15 reps) Crunch (15 reps) Punch (30 secs) Curl in (15 reps) Russian twist (15 reps) Twister (30 secs) Stationery cycling (15 reps) Side to side (15 reps) Modified side plank (15 reps each side)

This is my third creation of homemade popsicle from fruits smoothies, rich in vitamin C, sweet and sour taste. Ingredients : - Two medium strawberries - 1 small plum - Half banana - 5 green grapes - 1/3 plain water Method : I blend all the fruits and water until it runs smoothly Then I put into popsicle mold  Freeze in the fridge for half a day and enjoy ! This can fill 4 popsicle molds.

As mentioned in previous blog, there are many types of diet method that people use for different objectives. Generally, people use specific diet method for weight loss program. There are 5 popular diet methods right now : In summary :

There are many diet methods out there. The basic principle is the same especially for the weight loss program Calorie Input < Calorie Output They work like this, by reducing the quantity of certain food groups and increasing the quantity of other food groups. Let's take a look 5 Diet method trends that people use. 1. PALEO DIET Basically it's going back to the past, how our ancestors gather and hunt food. They eat whole and fresh food and avoid processed food. 2. VEGAN DIET This is another popular diet, and they have different types of vegan diet Vegans (do not eat any form of animal products) Pesco-vegetarians (exclude all animal flesh, but consumes fish) Lacto - ovo - vegetarians (eat both dairy products and egg) Lacto - vegetarians (eats dairy products but avoids egg) Ovo - vegetarian (eats eggs but not dairy products) Fruitarian (includes fruits, nuts, seeds and some vegetables) 3. KETO DIET Another diet trend is keto diet,

Simple 30 minutes circuit exercise for beginner that can be done everywhere. Warm up : 5 mins Climbing up the stairs / jogging Circuit Exercise : 3 sets each Squat (15 reps) Calf Extension (20 reps) Butt kicks (30 secs) Front lunges (15 reps each side) Back Glutes lift up (20 reps) Twister (30 secs) side to side (15 reps) Reaching toes (15 reps each side) Stationery sprints (30 secs) Plank (hold 30 seconds) Side plank (hold 30 seconds each)

I bought this Japanese Bento box tray from carousel and it's pretty cheap with such excellent quality. As I learn about Japanese diet principle , I am applying to my family especially my children. It doesn't need to be fancy, but quantity and quality matter. This is menu for today - Brown Rice (Carbs) - Fried bandeng and tempeh (Protein and Fat) - Spinach soup (Vitamin and minerals) - Fruits with different style (Vitamin and minerals)

Today, I create another homemade popsicle from fruits smoothies, rich in vitamin C, sweet and sour taste. Ingredients : - A medium orange - 2 slices of pineapple - 2 slices of mango - 1 tbsp chia seed - 1/3 plain water Method : I blend half orange and pineapple, and add chia seed. Then I put into popsicle mold until half I blend another half orange and mango, and add chia seed Then I add on top of pineapple fruits smoothies. Freeze in the fridge for half a day and enjoy ! This can fill 4 popsicle molds.