Tag Archives: eat healthy

Coach Wawa Najwa: Healthy Lifestyle During Pregnancy

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On the 2nd trimester, I was still having the nausea but I didn’t want to take it too serious and skip the feeling. Eating after vomit is pretty hard for someone who has just lost their appetite. What I’d do is I’ll drink milk for the baby to consume just to make sure I don’t leave myself and the baby hungry after an empty stomach. Alhamdulillah, I don’t have any weird cravings.

My tips, along the pregnancy I really kept myself living a healthy lifestyle, just exactly how I’ve lived before my pregnancy. It helps a lot in terms of energy level, stamina and when it comes to delivering my baby it was easy and less tiring. I avoid pickles or junk food and fast food replacing them with more vegetables and fruits. For beverages, 99% of caffeine is cut off from my diet. The intake of milk, juices, plain water and soy protein is a must. Eating outside is not my

At the edge of pregnancy, the hunger of eating seafood was inevitable, knowing that too much seafood consumed isn’t healthy for the baby. One thing I would like to stress on. I rarely eat outside as I prefer to cook myself healthy meal and this has been going on before my pregnancy.

As a coach, do you still workout?

Yes, I still teach yoga, HIIT, Boxing, and PT for my clients. I’m quite active during pregnancy, some of my students even told me my energy level isn’t like pregnant woman at all. Lol.

 

Weight Loss – Tips for Dieters

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Weight loss journey is more of a mental challenge. Being mentally prepared is key that will help you stick to your journey on the long run and adapt to a healthier lifestyle.

Here are some tips that you need to tap into to make your weight loss journey manageable:

  • Think of your self as a think healthy person. Skip all the negative thoughts about feeling that you don’t deserve to be in this journey or how will you achieve your goals.
  • Eat health food that will feed your body not the food that will feed the fat.
  • Avoid dinning outside at least the first two weeks of starting your journey. This will help you to tap into a healthier lifestyle.
  • Plan meals ahead of time. This will help you to avoid dinning outside and will get you prepared.
  • When eating, eat slow, as you are sitting down and chew your food well.

 

 

Malaysians spend too much time on the Internet

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You may not realize you are glued in front of your gadgets more and more everyday. Recent studies conducted by AIA Healthy Living Index show that Malaysian adults spend on average 4.1 hour/day on non-work purposes. That is 1.1 hour more than the average of 3 hours/day for the region.

On the other hand, Malaysians spend on average 2.6 hours/week exercising, and that is below the average of 3 hours a week of exercise time recommended by fitness expert.

Now, it is pretty obvious there can be a positive shift in our daily habits that can help improve Malaysians state of health. We can make small steps of positive changes by shifting 30 mins/day on the screen to working out. Yes, pivot the hours to working out.

Let’s Reduce Screen Time for a Better Health

1. Malaysia Numbers

The study has also shown that:

  • Obesity is on the rise : 55% of Malaysian adults are either pre-obese or obese (with Body Mass Index 23 and above)
  • Sleep Deprivation : Malaysians adults are not sleeping enough with an average of 6.3 hours / night, 1.2 hours below desired sleeping hours of 7.5.
  • Declining health condition : 68% of Malaysian adults feel their health is not as good as it was 5 years ago.
  • Misconception of healthy food : 81% think healthy food is more expensive, 64% do not like the taste, 58% find it harder to prepare

 

The panelist discussing the current health trends of Malaysians

Thomas Isaac, Director of Intuit Research | Indra Balaratnam, Consultant Dietitian | Jacqueline Wong, Head of Learning & Development, Fitness First Asia | Dr Myralini, AIA Health Services Sdn. Bhd.

2. What can we do?

Tips from panel fitness & nutritionist expert for improved wellness:

  • Indra says : “Make exercise exciting!”
  • Jacqueline says
    • Find something you are good at
    • Have full control of the activities you want to focus on
    • Find the right company / friends / group to work out with
  • Healthy diet and Exercising are equally important!
  • Reduce eating out. Prepare healthy food. It is cheaper and healthier.
  • Change our way of life to keep healthy. It takes mental, body & social effort

3. About AIA Healthy Living Index

The study was launched in 2011 by AIA Group, to understand how people feel about their health and the extent of their health habits, as well as their concerns and hopes for a healthier way of life. Conducted by TNS, an independent, global research company, each survey involved interviews with over 10,000 adults 18 years or older  (including 751 adults in Malaysia) across 15 markets : China, Hong Kong, Macau, Singapore, Malaysia, Thailand, Korea, Taiwan, India, Indonesia, the Philippines, Vietnam, Australia, New Zealand and Sri Lanka.

I like these goodies useful for body toning; Dumb bell water bottle #ilike, Corny Nutrition bar and Fitness First voucher for yoga #ilike. Thanks AIA!

Healthy Living Essentials

Healthy Living Essentials : Good for Toning

Let’s make small steps for positive changes. Eat healthy & exercise everyday. It takes effort but make the small steps until they become habits. Take the advises from the panel experts and turn them into actions!

“You cannot buy your health; you must earn it through healthy living” Joel Fuhman. He is an American physician and speaker who advocates micronutrient-rich diet.