17 TIPS KEKAL KURUS SIHAT DI HARI RAYA
Tips #1
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...Continue Reading17 tips to stay healthy on Hari Raya
Tips #1
Don't celebrate Raya!
After fasting for 30 days, what's wrong with us celebrating raya with family and friends on Hari Raya. The reward of self is still necessary. There's no problem to eat but don't eat too much..
Enjoy the dishes of lemang, Rendang, cakes etc but let it be in simplicity.
But don't celebrate raya for 30 days!
Yes, it's considered celebrating raya throughout the month of syawal but that doesn't mean you have to eat without limits every day.
After give yourself on the first 1-2 Raya, make sure you care more about the choice of food & drinks when visiting open houses.
Tips #2
Remember the rules of 20 minutes!
That's the time it takes to feel keyang after the first feed. Here, eat slowly or set the size of food so that you don't eat
Too much.
Like the Sunnah of the prophet, stop eating before full.
Eat a little bit..
When visiting an open house, the house host will always ask you to add, add and add more. Again if it is
You spend a few hours in their house. Here, eat a little, stop sekietika, eat a little more and repeat. This will satisfy the host's heart and also reduce the amount of calories intake.
Hari Raya or aidilfitri is the day to celebrate the victory against and educate lust. Continue the education in Ramadan, according to the guidance and teachings of the Quran, which calls for us to be simple, full of gratitude celebrating aidilfitri.
Tips #3
Remember... compulsory to have a healthy and balanced breakfast first!!
Why do you want to have breakfast? Wait for it to eat more??
Isn't it adding more calories?
Yes and no! Breakfast is the most important meal time. It provides our stomach to be full so it helps to control the lust and amount of calories intake.
This is important again when you are on the way back to the village or on the highway.
Tips #4
Don't start with dessert / sweets!
This is my practice for every open house. I will always start with a balanced meal (real food, not process food) first before eating cakes and raya cookies.
With this method, I make sure there are good benefits before eating bad calories. Remember, keserderhanaan is important.
Tips #5
Identify Your Hari Raya favourite menu calories!
To Avoid weight loss this raya season, you need to identify your favorite food calories.
Why? If not, it's hard to control the amount of calories intake. Now you have a feeling of 'Self-aware'
Source of calories? Refer back to the food calories that coach always gives. Or can google or ask in coaching group 👍
Tips #6
How Many Raya cookies do you want to eat?
Ah Yes, the raya cookies are really interesting!! All sorts of shapes, colors, order and taste 😍
Don't want to eat at all right?? The important thing is here is the quantity of quantity
A Biscuit Full of fat + a simple sugar + it doesn't satisfy - from the type of bad calories, high fat!
For example:
1 X Raya cookies contains 40 calories, if you eat 10
400 kcal. That's just one house.
If 50 houses are breaking fast throughout the month of syawal, it's already 20,000 kcal or 2.6 kg! 😱🙈
Tips #7
Concept of 10:20 days
This turns to the concept of self-reward on Hari Raya. Choose the first 10 days only for self-give (usually the first 2-3 days of raya only and the weekend that is usually full of open houses).
20 days left of syawal month, let the day be the most important of choice
Healthier Food and lifestyle 👌
Tips #8
The Word " is enough..."
As a guest, we are often stressed to try all the dishes and cakes provided. But actually don't have to eat everything that's available.
Some Tips:
• Ask the host about the number of dishes that are about to be served. This allows you to plan and budget the amount of intake for every meal.
Don't forget to ask about dessert. If there is, it will be a budget too.
• The word " Enough ". If you feel satisfied and enough with the number of taking of dish served, it is not wrong we say " enough ", but the one who asked it will be your mother-in-law 😬😆
Tips #9
Drink Plain water
For me, the specialty and the of Hari Raya is located on original food such as ketupat, lemang etc and not on a colorful drink of sugar and flavor.
So to avoid wasting calories from drinks, drink plain water
Or drinks that are not calorie
Like Coffee-O-empty, Tea-O-empty, green tea etc.
About:
If you drink 2 x
Sweet Water Glass in every open house (total calories 1 x glass say
In 60 kcal), if 50 houses are open = 6,000 kcal or almost add 1 KG.
Tips #10
Remember protein!
I believe that 99 % of open houses will be a dish of beef rendang which is a good source of protein. Only it comes with fat because of the way it's cooked 😅
But it doesn't mean that it's only from rendang. The most important thing is to try to increase protein intake when visiting an open house.
Why?
• Protein is more satisfying.
• in many delicious Hari Raya Food, are berkarbohidrat (Lemang, ketupat, biscuits / flour, cakes, cakes etc)
But if possible, choose the rendang part that is
Less fat and if you have chicken, choose the chest part.
Is there a hose for fish during raya? 🤔
Tips #11
Don't add the gravy.
If you are love rendang meat try to avoid intake of "gravy" because it is rich with coconut milk that is full of fat.
Even if you eat soup, reduce "gravy" if it feels salty because of your excessive salt intake levels of body water - the result is fat.
All sorts of gravy will be served, Soto the gravy, gravy with sambal, peanut sauce to eat with satay or ketupat rice himpit, and more.
Tips #12
5-7 meals / open house a day
If it's the coach's day, the coach encourage it
You eat 5-7 small meals every day in a meal plan and this is not different from the festive season.
If you visit 5 open houses one day, make it
Every visit is as a meal (it's free). So the distance between every open house may be 2-3 hours. But anything starts with a balanced meal.
But even if it's limited, make sure you know how to adapt. An example of eating 5 x compared to 7 x, the amount of calories a day is still the same. So even for an open house, make sure you have a budget of calories all day to avoid eating too much.
Planning is important!
Tips #13
Workout at home open!
How is that?? If food is a source of energy, we need to find a way to remove the relevant energy so that it will not be kept as fat.
Here, try to practice the following "exercises" to burn as much as possible calories:
• Walking around the house.
• Standing while socializing with guests.
• Play with the little kids.
• Park your car is a little far away. This will definitely make you home later (no car stops your car)
• Try to help the host with what can be helped.
• Playing Firecracker (heart heart adrenaline)
• laughter burns calories.
Tips #14
Fasting six
This turns to the concept of 10:20 (TIP #7) where you celebrate (Self-give) for 10 days throughout the month of syawal and only 20 days left for a better choice.
So here, the fasting 6 is suitable for inserted in the 20 days of that good choice.
Even you get a reward, insyaallah. That's great.. Take this opportunity!
Tips #15
Bored?
Eating vegetables!
Sometimes we eat not because we're hungry but because we're bored or entertaining the conversation.
That's where our hands are itchy to eat what's in front of our eyes.
Here, try to "flirt" with vegetable food (Cucumber, carrots etc) because it is not only rich with fiber but also very low calories.
More Fiber & fiber.
Essential Fiber intake controls the digestion rate of blood glucose and also helps to control the appetite.
An example of food that is berfiber? Vegetables, fruits, bijiran oats and wholegrain. Dates are also a good source of fiber. But don't eat too much because other than vegetables, it's all calorie too.
Tips #16
Start your fitness program!
If you're like me, during my fasting month I rarely exercise, so I'm sure to kickstart the fitness program ASAP. Sometimes as early as the second eid is better.
This directly gives the spirit to control the whole diet because if not, make sure your efforts are working hard to spend time sweating and exercise.
Tips #17
Ramadhan Vs Raya
If you manage to reduce 3 kg throughout the month of Ramadhan, try not to add more than 3 kg throughout the month of syawal. If you succeed, then the combination of Ramadhan + Syawal should help you control the weight.
Love if the effort to decrease the weight of the fasting month is removed so easily with the aidilfitri celebration.
But don't celebrate Raya!
Unless you are looking forward to sports events like sportsman and athletes, Hari Raya is not a diet day or day to start a workout program.
Let us enjoy a glorious day with our beloved family and delicious dishes.
But most importantly, don't go overboard and remember the simplecity and self-Health.
Selamat Hari Raya Aidilfitri!
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同時也有6部Youtube影片,追蹤數超過250萬的網紅Joanna Soh Official,也在其Youtube影片中提到,3 High Protein Yoghurt Recipes - Healthy Banana Walnut Muffins, Low Fat Mushroom Soup, Low Calorie Mayonnaise SUBSCRIBE: http://bit.ly/SUBJoannaSoh |...
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- 關於how to make oats with milk for weight loss 在 Joanna Soh Official Youtube 的最佳貼文
- 關於how to make oats with milk for weight loss 在 Joanna Soh Official Youtube 的最佳貼文
- 關於how to make oats with milk for weight loss 在 Joanna Soh Official Youtube 的最讚貼文
how to make oats with milk for weight loss 在 Joanna Soh Official Youtube 的最佳貼文
3 High Protein Yoghurt Recipes - Healthy Banana Walnut Muffins, Low Fat Mushroom Soup, Low Calorie Mayonnaise
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ These are 3 of my favourite recipes using greek yoghurt. What's yours?
Greek Yoghurt is much higher in protein compared to milk. An average serving has between 12 - 17g protein. It is also packed with probiotics, which aids digestion and reduce bloating.
Greek yoghurt is such a versatile ingredient which can be used as a cream, butter or mayo replacement.
What other recipes have you tried out using greek yoghurt. Let me know in the comments below. Do share your food pictures with me, tag me @JoannaSohOfficial #JSohRecipes
READ below for the recipes and steps.
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HEALTHY BANANA WALNUT MUFFINS (serves 12)
1) 1/2 cup greek yoghurt
2) 1.5 cup Rolled Oats
3) 2 Bananas, mashed
4) 2 eggs, beaten
5) 2 tbsps. Honey
6) 1/4 cup crushed Walnuts
7) 2 tbsps. Cranberries
8) 1 tsp. Baking Soda
109Cals per muffin
Steps:
1) Pre-heat oven to 180C or 350 Fahrenheit.
2) In a large bowl, mash bananas, whisk in eggs, greek yoghurt and about honey. Stir until well combined and set aside.
3) Blend, rolled oats until fine.
4) In a separate bowl, mix in all the dry ingredients, oats, baking soda, crushed walnuts and cranberries.
5) Combine wet and dry ingredients together. Keep mixing until you get an even batter.
6) Divide equally to 12 cupcake liners and bake for 15 minutes or until muffins are cooked through.
LOW FAT CREAMY MUSHROOM SOUP (serves 6)
1) 1 cup Greek Yoghurt
2) 400g Mixed Wild Mushrooms, sliced
3) 1 large Yellow Onion, diced
4) 3 Garlic Cloves, minced
5) 4 cups Vegetable Stock
6) 1 tbsp. Olive Oil
7) 1 tbsp Fresh Lemon Juice
8) 2 tsps. Mixed Herbs
9) Salt & Pepper to Taste
96Cals per serving
Steps:
1) Sautee garlic, onions and mushroom until fragrant and golden brown. Set aside.
2) In a large pot, add vegetable stock and 3/4 of the sautéed ingredients and bring to a boil.
4) Remove from heat and puree all the ingredients with a hand blender until creamy and smooth.
5) Stir in the remaining mushrooms, greek yoghurt and season with lemon juice, mixed herbs and salt and pepper. Serve hot.
HEALTHY “MAYO” DRESSING (makes 8 tablespoons)
1) ½ cup Yoghurt
2) ¼ cup Mint Leaves, finely chopped
3) 1/2 tbsp. Lemon Juice
4) 1 Garlic Clove, minced
5) Pinch of Salt & Pepper to taste
19Cals per tablespoon
Steps:
1) Simply mix all the ingredients in a bowl.
2) You can choose to chill in the fridge before serving.
3) Mix it with chicken breast, chopped onions and cranberries and to make a hearty chicken sandwich. Or spread it with eggs to make a much healthier egg mayo sandwich.
how to make oats with milk for weight loss 在 Joanna Soh Official Youtube 的最佳貼文
SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/ BARLEY is one of the world's oldest superfoods, which is loaded with all the essential nutrients and we all should be adding into our diet!
Use barley just like rice, oats or other grains. Make stir-fry barley rice, risotto, barley soup or stew or toss into salads!
Try them out, SNAP & SHARE your pictures. Tag me @JoannaSohOfficial #JSohRecipes
READ below for the recipes and steps.
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Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.
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BARLEY PORRIDGE (serves 1)
1) ¼ cup Pearl Barley – 176Cals
2) ¾ cup Water
3) 1/2 cup any Milk – 60Cals
4) 1 tsp. Chia Seeds – 22Cals
5) 1 tbsp. Apricot Seeds - 76Cals
6) 1 Banana, sliced – 105Cals
7) 1 tsp. Honey - 21Cals
Per Serving: 460Cals
Steps:
1) In a small pot, combine pearl barley with water and bring to a boil.
2) Lower the heat and simmer until water has been absorbed and barley is completely soft, for about 20 - 30 minutes.
3) Then stir in the milk, and allow is to simmer very quickly until you get your desired consistency. Remove from heat.
4) Top it up with banana, apricot seeds and chia seeds. You can choose to drizzle it with a little bit of honey.
BARLEY BEET SALAD (serves 2)
1) 1 ½ cup Cooked Barley – 289Cals
2) 2 cups Baby Spinach – 20Cals
3) ½ cup Purple Cabbage – 11Cals
4) 2 Beetroot, cooked and sliced – 70Cals
5) ¼ cup Fresh Mint leaves – 4Cals
6) 2 tbsps. Feta Cheese, crumbled – 47Cals
7) 1 tbsp. Dried Cranberries – 22Cals
8) 1 tbsp. Apricot Seeds – 76Cals
Dressing, combine:
1) ½ tbsp. Olive Oil – 60Cals
2) 2 tbsps. Lemon Juice – 8Cals
3) 1 tsp. Honey – 21Cals
Per Serving: 314Cals
Steps:
All you have to do is to assemble all the ingredients together. Drizzle with the lemon honey dressing and serve.
STIR-FRIED BARLEY "RICE" (serves 2)
1) 1½ cups cooked barley – 289Cals
2) 1 medium Carrot, diced – 25Cals
3) ½ cup Mushroom, sliced – 8Cals
4) ½ Red Bell Pepper, diced – 9Cals
5) 1 ½ cups Cabbage, shredded – 33Cals
6) 1 Zucchini, diced – 33Cals
7) ½ head broccoli, cut into florets – 85Cals
8) 2 cloves Garlic, crushed – 8Cals
9) 1 tbsp. Olive Oil -120Cals
10) 2 tbsps. Soy Sauce – 18Cals
11) Salt and Pepper to taste
Per serving – 314Cals
Steps:
1) Heat oil over medium-high heat.
2) Add in all the vegetables - garlic, mushrooms, carrots, zucchinis, red bell pepper, broccoli and cabbage. Stir fry for about 3-4 minutes until vegetables are tender but still crunchy.
3) Then stir in the barley, soy sauce and salt and pepper and toss thoroughly until all ingredients are well combined.
4) Garnish with spring onions and serve.
BARLEY & BEEF STEW (serves 2)
1) ½ cup Pearl Barley – 350Cals
2) 300g Beef Ribs – 360Cals
3) 1 Carrot, chopped – 20Cals
4) 1 cup Celery, chopped – 14Cals
5) 1 cup Mushroom, sliced – 16Cals
6) 1 small Onion, chopped – 25Cals
7) ½ tbsp. Unsalted Butter – 51Cals
9) 2 cups water
10) ½ tsp. Dried Basil Leave
11) Salt and pepper to taste
Per Serving – 418Cals
Steps:
1) In a pot, melt butter over medium-high heat.
2) Add in the beef pieces to sear. Season with salt and pepper. Set aside.
3) In the same pot, sauté the onions until fragrant and slightly brown, just for about 5-6 minutes.
4) Stir in the mushrooms and cook very quickly until slightly tender, for about 2-3 minutes.
5) Then stir the beef back into the pot. Add 2 cups of water, sprinkle with basil leaves and allow beef to gently simmer under low heat until very tender, for about 1 hour. Don’t forget to stir occasionally.
6) Once the beef is tender, add in the remaining ingredients - barley, celery and carrots. Continue cooking all the ingredients until they are tender for another 40 - 50 minutes. Serve warm.
7) If you like your beef falling off the bone, then cook for another additional hour.
how to make oats with milk for weight loss 在 Joanna Soh Official Youtube 的最讚貼文
Junior "Master Chef", Xander, is going to show you how to make this healthy sugar-free BANANA BREAD!! If you find Xander absolutely adorable, do give this video a thumbs up. =) SHARE & SUBSCRIBE http://www.youtube.com/joannasohofficial
♥ HER Network is NOT sponsored. It is an online network I put together comprised of strong, passionate and like-minded women, driven by the same vision of wanting to support other women across the world to be the best version of themselves from inside and out. We aim to offer you meaningful health & fitness content that will continue to add value in your life.
Polish-bred and Malaysia-based Nika Karan, is a holistic health coach & yoga teacher. As a busy entrepreneur and mum of 2 boys, she's on a mission to teach other mums how to get in the best shape of their lives while eating better, cooking faster and exercising smarter. You can find more info about Nika's signature transformation programs at https://www.nikakaran.com
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INGREDIENTS
1) 3 Medium Bananas
2) 2 Eggs
3) 1/3 cup Coconut Oil
4) 1/4 cup Coconut Milk
5) 1 3/4 cup Whole Wheat Flour
6) 1/2 tsp. Ground Cinnamon
7) 1/2 tsp. Salt
8) 1 tsp. Baking Soda
9) 1/2 cup Chocolate Chips & Chopped Walnuts
STEPS
1) Preheat the oven to 165°C / 330°F.
2) In a plate, mash the bananas with a fork until desired consistency.
3) In a bowl, mix coconut oil, coconut milk and eggs until well combined.
Add the crushed bananas into the bowl and continue mixing.
4) Then add whole wheat flour, ground cinnamon, salt and baking soda and gently stir until the ingredients are combined.
5) When the batter is thick, fold in the chocolate chips and chopped walnuts.
6) Pour the batter into the baking tray and bake for 50 minutes.
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More kid-friendly recipes with Nika here:
Healthy Hummus Recipe
https://youtu.be/0Q31D4MmOsI
No-Bake Vegan Energy Balls
https://youtu.be/sHKnsNaTgMg
Healthy Pancakes - No Flour, No Dairy:
https://youtu.be/CPSU3g3q9KE
5-Minute Overnight Oats:
https://youtu.be/jJkMkZbSCZc
Green Smoothie Recipes:
https://youtu.be/OVqwNgDYY4s