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.

Baseline observation

From what I can observe this past few month my eating habits is obviously unhealthy. In a sense that I do not really eat vegetables and fruits. As well as not eating a balance diet. I remember that one week I have been eating red meat continuously. All i know is that red meat have a high risk of getting high cholesterol. Instead this is what i found!...  According to health magazine (2011), eating too much red meat can lead to short lifespan. It is found that by eating to much red meat have the risk on dying on early age from heart disease, cancer and so on. Red meat is high in saturated fat and cholesterol which is unhealthy for the heart. Especially for me who have a congenital heart diseases. Even more worst, frozen food has the highest percentage risk causing death. As a student, yes i admit i do buy frozen food in order to save time and easy. And not to mention, nowadays is all about convenient and instant. 

And according to the article, this can be substitute to white meat such as fish, poultry, whole grains, low fat diary in order to reduce risk of dying. But of course i loveeeee chicken!. I dont really buy fish because i do not know how choose.

Above all, I also have bad and lazy behaviour. I do not really go for exercise for past few months. All i do is eat and sit watch korean drama. So i think its time for me to do some exercise and be fit.