2 months left till 2022 flipped away. 

The beginning of 2022 was great, but a bit tough. Overjoyed with exploring new things, allowing new energy in my life... anyhow I've been trying to cut down distraction and stay focus. Something just won't change, like how much I love the water and the pool, how much I enjoyed spending time with the nature, how much I enjoyed letting the wind brushes over my face. I've really been focusing on myself and what I enjoy doing.

I really want to write down what're a few things that have been boosting my vibes better than before, in words (I'm still not very good in vlogging, yet hahaa).

💕I didn't know how the only small swimming competition that I've joined earlier this year change me but yes I'm more aware of the improvement, be it in the skills, or speed. I'm always #atmyownpace (sorry master coach Daniel Bego I can do nothing with your lessons... 😹). Just so glad that I managed to swim freestyle at ease now at tortoise pace hahaaa. 10 x 100m now at 45 mins!

💕I got myself a road bike in April and that's indeed a vibe booster... How amazing I'm surrounded by so many amazing and powerful souls. I did my first non-garden route mountain bike ride in Jan 2022, it was a 27km. And the story continued after I gotten my first road bike in April. Then... more stories to tell through IG definitely!

I'm less being bothered about achieving a new record now. I might be slow but I don't stop. My old injury causing me backpain pulled me down a little from time to time, that's okay I will slow down when I need to. Me now - I'll never want a terrible injury that's going to stop me from all the adrenaline rush anymore.

I've certainly gained a lot in 2022, also lost something along the journey. Been letting everybody around me to influence me with their energy. It's amazing yet something's still missing... And I am so ready to move forward and get over those inner turmoil that's making life a lit bit uneasy. This time, I will look deep down into my heart, refocus, continue to be amazed by the chemistry and real connections with the people whom I've channeling with. I wanted to say thank you to all the people who've been accepting me the way I am, forgiven me for the mistakes I've made, and guided me along the journey.

I know blog isn't a trend but it's a classic. :P 

鱼油是非常普遍的保健品，市场上看见的纯鱼油成分是Omega-3 fatty acids（主要eicosapentaenoic acid (EPA) 和docosahexaenoic acid (DHA)）。

I typed a long long post about this but I lost it :(
So I'm going to keep it really short now.

My second camping in 2021 was at Bernam Nature Hut, Hulu Bernam, with preparation done by old friends @yiju_camp. So thankful for the service. It really saved a lot of preparation time and we only have to bring along foods and personal items!

A few things that're making this camping unforgettable...

It is drizzling most of the time, just one good luck that the first day wasn't bad. So thankful that we managed to get home before the place is flooded. #wishalldisastersgooffasap #besafe 

Again it is all the songs and the sound of the nature (cuz the tents are just next to the river) that soothe our souls. Perfect match. 💙

I made a video out of it because sometimes I'm out of words. One day we look back we are going to be so thankful that we have created silly memories like this. 

Not an expert in BBQ so... I burnt the corns. 😌

Raining all the time on the second day

Vicky's baby is not afraid of the freezing cold water at all ❤

It's also a food adventure!

Cheese Platter by Tiff (she's using Brie cheese, a soft and creamy cheese)

Fav for a BBQ :)

And Big Breakfast the next morning

Cupcakes by Tiff and surprises #thankful ❤

Camp site @ Sojuk Riverside

Camping has always been in my to-do list for 2021. And by chance... I joined Leanne and her friends to Sojuk Riverside for a two-days escape. I was bringing zero expectation, it turned out to be a memorable one. Sojuk Riverside is located at Batang Kali, Selangor. It costs RM50 per camp site, if we do not want to clean the trash we created ourselves, the person-in-charge will take care of them with a fee of RM10 per camp site.

Sojuk Riverside just started to operate in end 2020  There is a river just right beside the camp site

Camp site @ Sojuk Riverside

What's making it memorable was...

1. The two days of drizzling plus a period of heavy rain with thunderstorms, and we only have one waterproof groundsheet for 2 tents (What an experience)
2. The random lofi and jazz music and favourite songs from a really nice speaker among the greens 
3. The sound of the nature and the beautiful sky where we lied down rolled over and looked up (You really got to try it once! It will be even better if it's a starry starry night)
4. The open space shower area without door (There is only one bathroom with closed door and only two toilet)
5. No plug for phone charging, the electricity supply is merely from a small wooden cottage, social media disconnection
6. The random conversations with strangers
7. The outdoor cooking sessions (It was really fun and all the foods taste really good!)
8. There is a distance between the camp site and the toilet, waking up in the middle of the night with the urge of wanting to pee is suffering (the weather got cold after 3am)

Nature and music are definitely perfect match

I've got volleyball with us! That's the childhood memories :P

BBQ during camping is mandatory

Perfectly barbequed!

Big Breakfast

A nice scrambled eggs could be added with sweetened condensed milk. I was so hesitated to add that in but I got convinced that I have to try it out LOL. It turned out to be good :)

There is a video of the making of this chao mian 😆

Making perfect pancakes to the perfect texture and shape need a lot of patience. Having breakfast like this can really brighten up the whole day 💛

This was from the abang who stayed in this camp site. I was surprised because I only chatted with him twice in 2 days. Anyway I've got one of my favourite comfort foods. Thank you stranger.

Thank to friend's friends, I've learned what to prepare for an adventurous camping (not glamping) in the future. I think they don't mind me sharing the secret recipes here... 

• Camp & Water resistant groundsheet
• Sleeping bag/ Camping mat/ Yoga mat (to be placed inside the camp)
• BBQ stove & BBQ utensils
• Torchlight/ Camping light/ Decoration light/ Battery
• Gas Stove/ Lighter/ Cookware/ Kettle
• Cutlery/ Plate/ Bowl/ Cup
• Essential cooking seasoning and flavouring
• Dishwashing gel & sponge & unwanted clothes to wipe things
• Camping table & chair set
• Tissue paper
• Rubbish bags
• Rope to hang clothes & towel/ Hanger
• Ice box/ Food container
• Mineral water
• Personal care items (clothes, towels etc)/ Mosquito repellent
• Powerbank (the more the merrier)

Sojuk Riverside is just less than 10 minutes drive from World of Phalaenopsis. It is the largest Phalaenopsis orchid producer offering the widest range of colors with thousands of blooms everyday. There is a lovely cafe in there, a hidden cafe that let us dine among beautiful orchids. The menu is with limited food choices for main course, but it is a nice place to chill and to enjoy coffee or other beverages, and it serves cakes as well. I should bring my mom here because she is a plant lover.

Was really living in the present #natureatitsbest

It feels so 'clean' to detach from things and to regain mindfulness in life, to have a pause and to reflect, to continue counting blessings and be grateful for whatever that comes into our lives. 

[食在营养]

“我是怎么患上糖尿病的？”

其实主要原因是我们的荷尔蒙胰岛素出了问题，导致我们无法正常降低血糖。在正常情况下，刚吃完糖类食物后血糖会增高，这时候胰岛素就会分泌，促进你血液中的糖搬运到你的肌肉或是肝脏中储存，或是增加细胞吸收糖去利用来产生能量，来控制血糖。

绝大部分的人患上的是第二型糖尿病，指的是身体细胞对胰岛素失去敏感度，血糖没办法进入细胞里，大量葡萄糖留在血液里，造成高血糖，变成糖尿病。

1. 不均衡饮食习惯，如吃高碳水化合物食物比绿叶蔬菜多很多； 盲目地吃蔬菜

2. 盲目的吃水果

我们总是提倡要多吃水果，但是什么水果是需要注意的呢？请看链接 糖尿病和水果选择

建议选择高膳食纤维的水果如番石榴、橙、苹果、梨，纤维能减缓血糖水平升高的速度，并能干扰胆固醇的吸收。
小贴士：选择新鲜水果比干水果更好。为什么？因为干水果会让人不自觉的摄取过多之余，再加上经过干燥后会更浓缩糖分（部分干水果也可能经过加工处理以增加甜度），进而增加血液中糖分水平。

3. 吃太多脂肪，尤其是饱和脂肪

4. 三餐不定时，如不吃早餐、吃晚饭的时间太早

5. 饮酒

酒精不仅可提供热能（每克酒精约可产生7kcal的热量）（一瓶330ml的Somersby 4.5%含12克的酒精 + 27克的碳水化合物糖分 = 大约200kcal的热量），再加上长期饮用将损害肝脏。此外，使用胰岛素的糖尿病患者若空腹饮酒，会引起低血糖。为什么？空腹喝酒，酒中的乙醇会抑制糖的产生。糖尿病患者如果空腹大量饮酒，当体内有限的肝糖原储备被完全耗竭以后，就会发生低血糖。

小贴士：建议戒酒啦，真不行，一个月喝一两次一小杯，还可以吧？

【糖尿病患者能痊愈吗？】

糖尿病虽然无法根治，除了通过药物控制之外，只要保持正确饮食及运动管理，患上糖尿病并发症的风险就能明显减低。

【糖尿病吃保健品不吃药可以吗？】

通过控制饮食才能给与最好的降血糖功效。当然有些时候，保健食品可以帮助，如Fenugreek。建议可以跟医生、营养师、饮食治疗师讨论是否适合吃保健品 。

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营养师

颖

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参考：

1. ADA

2. NADI
3. Elderly Gov HK

4. Ranade, M., & Mudgalkar, N. (2017). A simple dietary addition of fenugreek seed leads to the reduction in blood glucose levels: A parallel group, randomized single-blind trial. Ayu, 38(1-2), 24–27. https://doi.org/10.4103/ayu.AYU_209_15 

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备注：

《Real Nutrition 食在营养》是一个提供营养教育的平台，如您有面对健康状况，请咨询医生的意见；如你想做个人营养咨询，请咨询注册营养师。
写稿者颖是马来西亚注册营养师，《食在营养》成员及顾问。