One Step At A Time- #3 EatHealthy

I thought we could start with food first before the physical exercise, because basically when you choose to loose weight, you choose to modify your lifestyle and a big part to it is your food selection.

To be honest, I'm not the best person to advice on diet, but these are the things I've tried, modified a bit from our consult in Endocrine clinic & tips from my trainer:

1. Most important and difficult- CUT ADDED SUGAR. If you take coffee in the morning, take it black or with skimmed/high calcium milk. The same goes with tea.

2. Breakfast
-try overnight oats. Use rolled oats, not instant as instant has higher GI (Glycaemic Index). Make 3-5 jars on Sunday, and just grab one every morning. I top up mine with lots of different nuts plus/minus apples, oranges, banana, peanut butter, dark chocolate, honey

//Overnight oats. And yes, that's Weet-bix at the back- love it!

//For this one, I cooked the oats instead. See the chocolate pieces?

-if bread, choose wholemeal or wholegrain. If you notice, Gardenia has GI value at the back, lower is better. I love mine toasted with butter & avocado as a spread, or peanut butter/strawberry jam/cheese spread

//GI value at the back of Gardenia's bread. White bread has higher GI, opt for a lower choice

//Lately I added Laughing Cow's cheespread to couple with my avocado toast

//Let me tell you that this is incidental but it's so yummy that I'd eat this every day if golden kiwifruit isn't expensive! Above is a mix of plain yogurt, (Green Hut) granola with roasted nuts and golden kiwifruit

//Smoothiiiiieeeessss!!

-cereal-wise, I chose granola-based, add a bit of cornflakes, sometimes topped with nuts or fruits
-add on above options with an apple or banana
-also tried a bit on smoothies- Pinterest has lots and lots of recipes!
-lately been trying salad + cheery tomato + Kewpie roasted sesame dressing, sometimes with toasts too. 😋

Roughly, 1 cup of rice = 2 pieces of bread = 4 pieces of plain cream crackers (in terms of calorie)

//Yup, packed these 2 (above and below) for breakfast combi. I added nuts and granola in my salad to give that 'crunchiness'

3. Main meals
Follow the recommendation from KKM- "Suku Suku Separuh", meaning of your plate, a quarter portion is wholegrain, a quarter portion is lean protein and another half portion is fruits/greens/vegetables.

Option: change white rice to brown rice, this is what we tell our diabetic patient, mainly because of the lower GI with brown rice. Some opted to avoid rice- not saying that it's bad, but I need my rice 🤣

4. Snacking- I don't because of no time. But if you choose to- fruits or nuts. Or carrot or cucumber.
Be aware that some fruits have high sugar content like grapes and durian
Fruits that contain less sugar we adviced our diabetic patients include the green ones- guava, green apple etc

5. IF- I don't do Intermittent Fasting, simply because I need my breakfast. The bulk of my job is in the morning so I need a good breakfast to sustain me till lunch hour at least.
If you want to do it, fasting for 16 hours or more will give you more benefit so for example, last dinner at 6 pm and next meal is after 10 am
If you want to fast, I suggest do puasa Isnin-Khamis instead 👍

This is mainly notes for myself.


Next post will be a little technical, but basically, it will make you understand how I choose the exercise regime.