Haze be gone, i want to swim!

Actually I just learned how to swim last year. So the first few time i swam, I could not really hold my breath too long. And all I can do is paddle my feet and hand straight. So I  have to stand to catch my breath. Within that 1 length I have to stand can catch my breath quite few times. 

Yesterday I went swimming at angkasa swimming pool with Joellene. We get to swim few laps then rain falls. So sad!. I was really in a mood to go for swimming.What I noticed from yesterday's swimming, I only catch my breath twice in one length. So I assume that my lung capacity increased.

Before that I wanted to post up picture on the food I eat and drink yesterda.

Sports carnival

 Picture above was the first day of badminton of sports carnival(4/3/14). I was involve in this competition, taking part in women's double. During this time we need to play for 3 games. After few times practice for my stamina and skills, on the day it self, I manage to feel less tired and fatigue. 

Picture above was taken after the match. Guess what! we won third place! yeay! I was super nervous during that day. We played against the school/state team. Unfortunately we did not win and made few errors. But nevertheless, we won third place. Its quite good enough.

Okay got to go! its badminton time!

Excersise day!

Today me and my friends went for squash at north wing! As usual the two girls, Joellene and Chuyun. and my housemate. Not that we know the rules on how to play squash. But it does make us tired. Especially when one give the slow ball which I have run near to the front wall and hit back the ball. But it was fun!

Fun Fact about squash:

Give benefits to our lungs and heart

Squash can build strong muscles on leg and buttock as well as toned muscle.

Weekly routine

Today is fridaayy!

 Just got back from playing badminton in Angkasa with my friends. Badminton is my weekly sports every Friday. In the picture above is all my friends playing including chuyun and Joellene. Ms Joellene is the one who always told me to go for badminton every Friday 4 - 6 pm. And I am grateful that she pushed me to play when laziness strikes.

So here are some fun facts about badminton retrieved from badminton information website article: :

Badminton gives a multiple health benefit and promotes longevity if an individual did not play vigorously.

The optimal health benefits can be achieved by playing badminton is for at least 30 minutes a day after adequate warm up.

The main health benefit is reduction of bad cholesterol and increase good cholesterol with regular badminton play. By playing badminton regularly, it can increase the level of  high density lipoprotein (HDL) good cholesterol while decreasing the levels of bad cholesterol.

Playing badminton keeps individual feeling well, strong and motivated, enthusiastic and young. 

ABC run day!

Today is ABC run!!!!! Active Burning Calorie run!

I registered for 5km run. The event started at 714am and i finished within 45 minutes. Unfortunately, I did not get certificate. But of course my aim is to burn my calorie and to be fit and to test my stamina. I am proud of myself for not giving up although i was too tired and feeling a little bit dizzy. What I had before going the early morning run is some few bananas. I have found some interesting facts about bananas. In general, I only know that banana contain potassium, fiber and so on. And banana gives energy.



However, there is more to that.

According to the world's healthiest food, banana deliver high energy through its power potassium nutrient. It does not only delivery that but it has quite a lot of health benefit other than the nutrient fact.

First of all, banana protects our heart. Potassium is an essential mineral for maintaining normal blood pressure and heart function. Banana contain 400 plus mg of potassium and only 1 mg of sodium hence one banana per day may prevent high blood pressure and protect against atherosclerosis. According to the study of Archives of Internal Medicine, almost 10,000 Americcans adults participated in their the study and were followed for 19 years. And the finding for people who eat most fiber are:

21 grams per day, 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating at least 2 gram daily. And  people who consume water soluble dietry fiber are even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

Secondly, soothing protection from ulcers. Since banana is an antacid, it protects stomach ulcers and ulcer damage. According to world's healthiest food, there is one study whereby it stated that a simple mixture of banana and milk significantly suppressed acid secretion. Banana have two ways of protecting the body. First of all, substance in banana help activate the cells that made up of the stomach lining, so they produce a thicker protective mucus barrier against stomach acid. And secondly other compound in banana called protease inhibitors help to eliminate bacteria in the stomach that have been said as a promary cause of stomach ulcer.

Thirdly, improving elimination. Banana can replenish stores of potassium, one of the important electrolytes, which regulate heart function as well as fluid balance. The fourth benefit is protect your eye sight. Fifth, build better bones and lastly promote kidney health through regular and moderate intake.

Now that i know more benefit of banana, i will eat more banana starting today!.

Pot luck day

Pot luck day!


We were having healthy pot luck in class!!. I have made mashed potato from scratch with less salt!. Sorry if it was tasteless!. In order to be healthy, hence why I reduce salt in my mashed potato. Not only that i also use low fat milk. And again i forgot to take the picture >.< so sad!!. I believe what i ate that day was all healthy except for the seaweed. hahahaha. Salty seaweed!. But fear not! I of course has been doing exercise twice a week my weekly exercise is badminton and swimming and of course walking to school everyday. If that is considered as exercise hahaha.

Chinese new year! orangessssssssssss

Happy Chinese New Year!

Its Chinese new year and i shamelessly asking my friends for oranges! hahahah. Well i did received quite few of oranges from my friends.. Thanks! hehehe. I love orange especially the sour ones! I can eat a lot of oranges and im addicted to it!. Oranges contain Vitamin C which is also known as ascorbic acid according to article in Livestrong. And Vitamin c is water soluble which flushed urine from our body if we consume more than we need. Also, according to the article, consuming too much vitamin C is also not good. The reason is because it may cause stomach upset and diarrhea. When i thought about it, i do get stomach upset after consuming too much oranges and going in and out toilet.

However to a more bigger case, consuming a lot of vitamin C also can lead to vomiting, heartburn, headache, bladder irritation and increase risk of kidney stone. To be honest I just knew about this! What have i done to my own body??.

Lesson for today : Consume too much is never good for the body. :(

Picture above is an orange box gift from my dear friend! hehehe. I forgot to take picture of the oranges I ate. Too eager to eat it. hahaha.