Nutritionist's Adventures
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Helloooo! 

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 



This is the exciting day for all the swimmers!
This year I’m attending Swimin12 Sports Day as a participant, thanks to Mani the VP who convinced me to join, just enjoy the day he said. I was only a crew for Swimin12 annual Sports Day back in 2018, it was already so fun being surrounded by many cute little kids.
It has been really long while since I last joined any competition like this, so many butterflies in my tummy... And I had a down time the whole week before the Sports Day. Affected emotions, lack of quality sleep, I feel like withdrawing myself just 2 days before the Sports Day cause I can't even complete a 50m Freestyle during training. Isshhh.

It wasn't a good feeling on that Thursday night during training. Been reminding myself I really need a lot of rest and good food. I didn't want to give up. It is always about the mental control and the spirit and the strong will to continue moving forward isn't? *I don't always have a strong mental control so I gained inspiration from people whom I look up to*

So blessed that I was in a better condition on the exact day even though I had a bit of stomach upset right before I jumped into the pool. Fidgeting all the time. But the Swimin12 fun bunch definitely made me feels better with all their cheering. *thankful*

Wanted to keep my little record here:
13 Jan 2022 -
50m Breaststroke time 1.18
Freestyle time 1.35

19 March 2022 -
50m Breaststroke time 1.03 (Wanted to make it to 0.55 someday!)
Freestyle time 1.13

To remind me to keep going ☺ #atmyownpace

Photo credit to @atlas_shotz (not me in this shot)
Not sharing photo of me here because I look like a squirrel when I'm gasping for air 😶



Answering a few questions...

Where did I learn swimming?
Swimin12, PJ Palm Sport Centre

How's the coaches there?
Best. 

How's the pool there?
Shallow to deep, water is warm, environment the best (But bring your own budget food after 6pm :P)

How much is the fee?
I'm signing up the plan of 8 classes per month, RM600 (prices updated since May 2022).
I did foundation back in 2016 (breaststroke, brief survival skills). Now I'm focusing on freestyle, butterfly. Still working on backstroke, I hope I have sensors filling up my body so that I can stay on the line when doing backstroke.

Where do I book a slot for public pool (without coach)?
https://www.picktime.com/pjpalmsbooking

A third place for breaststroke ❤ First WeiLin, Second Angelia, both powerful coaches

Till then.
Xoxo

一切都在改变
但初心始终如一


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))。

先不说Omega 3,6,9 等等的鱼油,这里先回答关于纯Omega-3鱼油的几个问题:

鱼油的真正功效是什么?
鱼油确实是能减低和心血管疾病有关的风险,但不直接表示鱼油能避免心血管疾病。是降低风险而已哦。
当然也有证明Omega-3 fatty acids能改善一些精神疾病的症状,比如精神分裂症和躁郁症。
那对眼睛有帮助吗?眼睛的视网膜需要Omega-3 fatty acids (EPA & DHA) 来好好的工作,而效果因人而异。
缺乏Omega-3 fatty acids有可能会导致眼睛或皮肤干燥哦。

鱼油可以减肥?
第一个要理解的问题是,鱼油是什么?是富含脂肪的鱼类体内取出的油脂,好的油脂。只有把饱和脂肪的摄取降低,让富含Omega-3 fatty acids的鱼油取代饱和脂肪,才是有效的减肥方法之一。在不改变其他饮食习惯、生活习惯比如久坐不动的情况下,鱼油对于减肥是不会有帮助的。

鱼油能降低体内脂肪或肝脂肪吗?
对于肥胖并患上脂肪肝病的人来说,可能可以。因为鱼油取代了其他油脂,比如饱和脂肪。但对于只是肥胖的人,鱼油并不会帮助降低体内脂肪或肝脂肪。但是鱼油能帮助抑制身体发炎(Anti-inflammation),可以减轻类风湿性关节炎患者的关节疼痛。

鱼油对小孩的有帮助吗?
鱼油含有DHA,而DHA对于从出生到 2 岁的儿童的健康脑部成长来说很重要。有一项对过胖并患上脂肪肝病的孩子的研究证明,DHA能降低肝脏和内脏脂肪。

谁适合吃鱼油?
如果你在一个星期内都没有办法摄取至少两个份量的高油脂鱼(主要有大麻哈鱼、金枪鱼、三文鱼(鲑鱼)、鳗鱼、鲱鱼、鲐鱼、沙丁鱼、带鱼、鱼鲥等海水鱼以及白鲳、边鱼、胡子鲶等淡水鱼),建议你可以考虑从保健品摄取。

总结:
所以如果你正在长期摄取鱼油,鱼油可能可以减低和心血管疾病有关的风险,改善一些精神疾病的症状,可能可以改善眼睛或皮肤干燥的问题,但不会帮助减肥或很有效的降低体内脂肪或肝脂肪哦。
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营养师
颖
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备注:
《Real Nutrition 食在营养》及 《Yuan Nutrition 圆 营养》是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。

 


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 ❤


That's our way to recharge.
偶尔的浪漫
是给平凡生活带来dopamine and serotonin的小插曲
我们互相提醒着
世界一直在改变 我们会变得更有像自己的样子
可以善良但你的善良要有些锋芒
不求功成名立 但一定要快乐



不管世界对你怎么样,不管他人的影响,你一定要记住内心的柔软,继续你的善良。
#BeStrong #ToBeKind


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)


Thank you D for the nice shots :)

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。

发展至高血糖和糖尿病所需要的时间,取决于许多环境因素(如超重,体力活动,年龄,饮食,疾病,怀孕,和用药)、以及糖尿病基因性状的强弱。
以前,糖尿病前期和2型糖尿病发生在年长的人,但是,由于广泛流行的肥胖引起胰岛素抵抗,第二型糖尿病的发生有越来越年轻的趋势。



那糖尿病需注意哪些不良的饮食习惯?



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

吃太多碳水化合物食物会引起血糖飙升。盲目地吃蔬菜(如芋头、玉米、马铃薯、薯类等)可能会让你吃进过多的糖类。但好消息是,它们属于非精致淀粉,比起精致淀粉更有饱足感。
小贴士:平日常食用的白米饭、白吐司、米粉、面条和汤圆等,都属于精致淀粉。 这些食物都是特别容易被人体消化吸收,导致血糖迅速上升。所以,选择全谷物制作而成且含有膳食纤维的健康零食会更好。想了解更多可以参考链接 糖尿病是否需要戒掉甜食?




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

摄入太多脂肪会加剧胰岛素抵抗,尤其是饱和脂肪。饱和脂肪,通常来源于动物,室温下呈固体状态,例如猪油, 奶油,奶脂,肉类,鸡皮和猪皮,冰淇淋,奶酪。椰子油和棕榈油这些热带油也含有大量饱和脂肪。
而单不饱和脂肪,也是室温下呈液态的植物油,例如橄榄油,牛油果,菜籽油。 用单不饱和脂肪替代饱和脂肪。可在不降低好脂肪(HDL)的前提下降低坏脂肪(LDL)的含量。
小贴士:单不饱和脂肪酸对胰岛素抵抗有好处,可减少肝脏周围脂肪。但还是不要摄取太多的脂肪,即便是“好”的脂肪。




4. 三餐不定时,如不吃早餐、吃晚饭的时间太早

两餐之间间隔太长时间会使得血糖水平下降太低,而如果在一餐中进食大量的食物,又会导致血糖大幅上升。
若不吃早餐且睡觉前饿着肚子,晨起体检时血糖会下降。这有可能会导致血糖过低,带来的危害不小于高血糖。所以睡觉前如果感觉饿,不妨喝一杯牛奶或其他少量的零食,能确保过夜控制血糖。
小贴士:不推荐睡前2-3 小时吃高脂、高蛋白的食物。 毕竟睡眠中人体消化系统的工作会减慢。
那少量多餐可以吗?
可以,但前提是:
1. 你是否能真正的控制分量?因为在不知不觉中,你的总食量可能增加了。
2. 你是否能在多出来的“餐”做正确的食物选择(不是不健康零食)?多出来的“餐”食物往往是不健康的零食类,这不止会影响血糖,且可能营养不均衡。
小贴士:一日三餐七成饱,零食选择新鲜高纤维水果。提倡杂粮为主食,如黑米、黄米、薯类等,需要控制的主食主要是精致白米面。请看链接 糖尿病患者如何选择米饭?




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
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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。
Jotting down my footprints around the world, and my thoughts inspired by the new energy of each city

MBS Singapore night view

March 24th, 2019 Singapore
Pan Pacific Singapore
Lunch @ Chatterbox, Mandarin Orchard
Dinner @ CÉ LA VI

PS: Adapting to the wide stride length of walking and place hopping, practicing not to doze off during day time after a hectic schedule, calming myself down even having piled up assignments and unlimited emails, trying not to get upset when things do not go well, coping with everything new.



Xiangshan Trail night view

March 26th, 2019 Taiwan
Caesar Park Hotel Banqiao
Lunch @ NINI Paganini Italian restaurant Nankan shop
Dinner @ 新东南海鲜餐厅 松山店
Night walk @ Raohe Night Market
Lunch @ Tasty Streak 西提牛排
Dinner @ Shih Yeh Dining Taipei 101
Walk @ Xiangshan Trail
Dinner @ Din Tai Fung Mega City Restaurant
Lunch @ Le Ble d'Or, Q Square 金色三麦 台北京站店
Cycle @ Bali Left Bank Park 八里左岸
Dinner @ Bali Four Seasons 水灣餐廳

PS: Amazed by the kindness and sweetness of the people. "If you can't meet one be one."



Vivid Sydney view from Cafe Sydney, I'm lucky!

May 20th, 2019 Australia
Park Hyatt Hotel Melbourne
Dinner @ Radii Restaurant & Bar, Park Hyatt
Drink @ Lindsay and Edmunds Chocolatier
Dinner @ Cecconi's Flinders Lane Restaurant & Cellar Bar

Shangri-La Hotel Sydney
Drink @ Bar Lvl Three, Novotel Brighton-Le-Sands
Drink @ Blu Bar on 36, Shangri-La
Dinner @ Cafe Sydney
Drink @ Bulletin Place Bar
Dinner @ Mode Kitchen & Bar
Circular Quay railway station

PS: Infatuation is not love. "The truth is the more intimately you know someone, the more clearly you'll see their flaws. This is why marriages fail, why children are abandoned, why friendships don't last. You might think you love someone until you see the way they act when they're out of money or under pressure or hungry. Love is something different. Love is choosing to be with someone and help them support them encourage them in spite of their filthy heart. Love is patient and kind, love is deliberate. It is seeing the darkness in another person, and defying the impulse to jump ship."



Gent is always sweet

June 10th, 2019 Belgium
How to go to Gent: Kuala Lumpur (KUL) - Abu Dhabi (AUH) - Brussel (BRU) - go down to Brussel Zaventem train station - 1 transit at Brussel Centraal train station - Gent Sint Pieters train station - taxi to the final destination
How to go to Brugge/Bruges from Gent: Walk to Gent Gravensteen bus stop hop on to Tram 1 to get to Gent Sint Pieters station - take a train to Oostende direction and stop at Bruges, it should only take 30-45 minutes

PS: Stay humble. Be open-minded. Be confident.
PS: Gent and Bruges are beautiful Flanders. I can picture us. Not sure which 'us', but just 'us'.



View from Hilton Singapore

July 10th, 2019 Singapore
Hilton Singapore
Event - The Healthy Ageing Summit 2019

PS: Good relationships don't just happen. They take time, patience, communication, understanding, and sincerity.



Taj Santacruz Hotel

July 29th, 2019 India
KUL - Mumbai - Delhi - Chandigarh - Delhi - KUL

Taj Santacruz Hotel Mumbai
Dinner @ Jyran Tandoor Dining & Lounge
Lunch @ China Inc, Taj Santacruz Hotel
Dinner @ CinCin

Novotel New Delhi Aerocity
Dinner @ Café Pluck

Hyatt Regency Chandigarh
Dinner @ Swagath Restaurant And Bar

PS: 4 flights in 5 days, 4 hours of sleep every day, unexpected road and traffic in India... suffocated, failed health, lessons learned.
PS: Trust but verify. “Trust has to be earned, and should come only after the passage of time.” The importance of non-disclosure thoughts cannot be neglected in certain environment. Always remember to be mindful.



View from MBS

Sept 24th, 2019 Singapore
MBS Singapore
Event - Vitafoods Asia 2019
Lunch @ Sen of Japan
Dinner @ Rise
Lunch @ Lavo Italian Restaurant & Rooftop Bar
Dinner @ CÉ LA VI

PS: You have to learn to say no without feeling guilty. Then you can concentrate on the things that are really important. Setting boundaries is healthy. You need to learn to respect and take care of yourself. Leave self-pity and low self-worth behind. Trust your faith has the power to turn trauma into healing, conflict into growth, and fear into love.
If I'm wrong. Educate me. Don't belittle me.



W Taipei

Nov 13rd, 2019 Taiwan
W Taipei
Dinner @ Mitsui 三井 Cuisine M
Walk @ 诚品
Lunch @ 掌上明珠日式无菜单料理 宜兰壮围
Dinner @ Dian Shui Lou 点水楼 大直店
Visit @ 西华富邦
Taichung to Taoyuan Airport HSR TWD520

PS: Good things take time.
PS: Things will only get easier after you went through the hardest time.


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Ello



"It's all about how we see things"
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