30 days Fit and Fab

Day 13 E xercise : 10km Jogging A ttitude : Low Stress R est : I sleep 6 hours 25 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total calories in : 1526 cal Breakfast and Morning snack : Protein shake 160 cal Lunch/dinner : siomay batagor 535/586 afternoon snack : mixed fruits & Bundlt cake 245 cal

Day 5:    E xercise : 10km Jogging A ttitude : Low Stress R est : I sleep 6 hours 43 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total Calories : 927 Cal Morning snack : Protein shake and guava 100 cal Lunch : Opor ayam 285 cal Dinner : Home made salad 184 cal

Day 5:    E xercise : Dance Workout A ttitude : Low Stress R est : I sleep 7 hours 54 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Plant protein shake : 80 cal Vegetable soup : 372 cal mixed fruits : 513 cal Kimci salad : 528 cal

Day 4:    E xercise : Abs & Glutes Workout A ttitude : Low Stress R est : I sleep 7 hours N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below

Day 3:    E xercise : HiiT Upper Workout A ttitude : Low Stress R est : I sleep 7 hours N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Breakfast : green smoothies 133 cal Morning Snack : Protein Shake 80 cal Lunch/Dinner : Soba Salad 276/415 cal Afternoon snack : Mixed fruits and protein shake 313 cal

Day 2 :    E xercise : 6.5km Jogging A ttitude : Low Stress R est : I sleep 7 hours N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total Calorie Intake : 1257 Cal Breakfast : Green Smoothies 212 Cal Early Breakfast and Morning Snack : Protein Snack 160 cal Afternoon snack : Mixed Fruits and chicken glutinous rice 403 cal Lunch/dinner : Brown rice, beef bulgogi, kimchi, stir fried brocolli, fried tempe 300 Cal

Day 1 :    E xercise : Tabatha and Side Abs Strengthening Workout A ttitude : Low Stress R est : I sleep 5 hours 36 mins N utrition : I eat Breakfast, Morning Snack, Lunch, Afternoon Snack and Dinner as below Total Calorie Intake : 1660 Cals Breakfast : Fruit Smoothies 273 Cals Morning Snack : Protein Shake 80 Cals Lunch / Dinner : Satay Garden Salad 439/583 Cal Afteroon Snack : Mixed Fruits 285 Cals

When we don't like fish, eating fish oil supplements are recommended. Here's tips to choose Fish Oil Supplements 1. Dosage EPA and DHA dosage recommendation are vary depending on individual health and age. The recommended daily intake by WHO is 200-500mg of combined EPA and DHA. Choose fish oil supplement that provides at least 300mg of EPA and DHA per serving. 2. Form There are many forms of fish oil supplements including ethyl esters (EE), triglycerides (TG), free fatty acids (FFA) and phospholipids (PL).  In fish, omega-3 fatty acids present as TG, FFA and PL. Our body doesn't absorb EE well so we try to choose other form than EE. The best form is triglycerides which is the closest thing we can get to real fish. 3. Purity Processed fish oils are purified and/or concentrated. They are more vulnerable to oxidation and less easily absorbed by the body, unless they're converted back into triglycerides via a synthetic process. ...

As we know probiotics are good bacterias that are needed by the body to fight the bad bacterias. The main source of probiotics are from fermented food and yoghurt. Prebiotics are the food to stimulate the growth of good bacteria. The source of prebiotics are from dietary fiber. We need to include them in our dietary plans, however some of us may be reluctant taking plain yoghurt or vegetables, thus Supplements come into the picture. There are many probiotic and prebiotic supplements out there in the market and claim they have billions of live cultures. How do we choose wisely ? 1. Choose the right type Scientists give bacteria three names : genus, species and strains. For eg Lactobacillus acidophilus L-92, where Lactobacillus is the genus, acidophilus is the species and L-92 is the strain. When we're choosing a probiotic, make sure all three names are the ones we're looking for. 2. Count Colony forming units It tells us how much bacteria we' re getting i...

To dive deeper about Micro-nutrients and its supplements, I recommend this book. They tell us in detail about each of the micro-nutrients benefits and how to calculate personal RDI

People have different point of views about Food Supplements. Some believe that dietary supplements are unnecessary because any individual can obtain all necessary vitamins and minerals from healthy diet. Some said that we still need them even though we have healthy eating habit. So which ones are the fact and which ones are the myths ? Myth 1 : Most people Need To Take Supplements Truth : The nutritionist or health practitioners agree that main source of energy, vitamin and minerals for our body comes from the food. We can get all the needs from healthy diet, whole food, well - balance and variation of diet menu. However, there are cases that by the food alone, we still have deficiency. Not all people like to eat fish, not all people love dairy products, not all people love vegetables. These when food supplements are needed to fill in those gaps Myth 2 : More Supplements Are Better Truth : Too much are not always good things. Toxicity still can occur in water-soluble,...

There are lots of advertisement and marketing gimmicks about Food supplements out there. You don't need to take everything in face value. If you are able to get nutrition from the food, that's good for you. Safe money ! However, nobody is going to have perfect diet all the time. There's time that we are stress out because of works, family or financial problem, we just don't have any mood to eat healthy. We binge on junk food, sweet food etc. Or time when we are travelling overseas and lack of healthy food choices, that's where Food Supplements come handy. What are Food Supplements available in the market ? Here's top 8 categories of Food Supplements Multivitamins (considered as insurance, take one daily or when our diet is inadequate) Meal replacements (in google trend the most research word is weight loss, this is suitable for those who wants to cut calories in short period or those who cannot eat regular food because of certain illness, of c...

What are Food Supplements ? The idea of food supplements come when we are not getting enough nutrition from our food as main source. Their roles are to fill in the gaps not to replace the meals. Food supplements can be vitamins, minerals delivered in the form of pills, tablets, capsules etc. Who needs Food Supplements ? As mentioned that everyone should aim for well balance diet from the food. However, there are certain groups or individual may need advise about supplements even when they eat a healthy balance diet eg. pregnant women, growing up children, individuals on specific medications, or those in older age who have weak immune systems. However, in today's world, it's a fact that most people are not getting enough micro nutritions from the food, because of many factors that contribute into it . Therefore, it's advisable to know each of individual ODI (Optimum Daily Intake) and fill in which macro-nutritions we are lacking with Food supplements. W...

As we know, vitamins and minerals are essential to good health. But how do we know whether we are getting sufficient nutrients to ensure our well-being ? That's why RDI is established based on the research by Food and Nutrition Board - National Institutes of Health, USA. What is RDI (Recommended Daily Intake) for Vitamin and Minerals ? RDI is the recommended daily amount of vitamins and minerals you need to take in order to stay healthy and well nourished. Lacking of vitamins and minerals can cause problems, on the other hand, overdosed by these amounts may get us into another trouble too. Therefore, everyone needs to have personalised RDI based on their body, genetics, activities etc. This is a general guidelines for RDI How can we achieve the RDI ? By eating a well-balance diet every day. Meaning we should consume fresh fruits, fresh vegetables, whole grains, good fat, lean meat, dairy products in the recommended portion as food pyramid below. What are the ...