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[Slimming] Carb counting to loss weight and maintain your silhouette

Few years ago, I was working as a nutritionist in one of the famous weight management company. I had been writing several types of meal plan to fit in different individual’s health conditions. Before I start designing a meal plan for them, I would need to know their dietary habit, occupation & working condition and lifestyle. All these information was crucial for a highly individualized meal plan to modify their dietary habit without compromising their personal and cultural preferences.

After years of working on meal planning, I found that most of the people have major problem in managing their meal portion size. In another word, they tend to overeating. Overeating was something that on the top of the list you really need to get rid of to keep yourself fit and silhouette. So if you’re someone like that, you could start with “Carb Counting” to control of your meal size, especially your daily carbohydrate portion size (which the major constituent of daily meal).

((Well, it remind me to again pick up Carb counting to reduce some weight for my wedding))

Atkins diet was kind of popular in the past few years, the diets promotes a high protein low carbohydrate diet. The switch of main energy source from carbohydrate to protein might lead to ketone acidosis which I refuse to introduce to any of my customer and friends. Yet the diet wasn’t suitable to be adopted and practiced for long term which might have adverse health effect. I prefer Car-counting as it could help to modify a person dietary habit to achieve a long term weight management. So I find “Carb-counting” as a perfect method for all the people who wanted to lose weight and maintain it easily (Say no to Yo-Yo weight).

This method involved some calculation, where you need to calculate the number of servings of carbohydrate you could have for a day. So let’s start with the calculation:

1.         our daily calorie (kcal) = body weight (kg) x 25(kcal/kg)
2.     Your daily calorie from Carbohydrate (kcal) = Your daily calorie (kcal) x 0.5
3.     Your daily serving of Carbohydrate = Your daily calorie from Carbohydrate (kcal)/ [15 x 4 (kcal)]

Example: 

1.      My weight is 50kg, so my daily calorie will be 1250 kcal (50 kg x 25 kcal/kg).
2.     From which, 625 kcal ( 1250kcal x 0.5 )of energy come from carbohydrate.
3.     625 kcal of carbohydrate equal to 10.4 servings (625 kcal/ (15 x 4 kcal) ) of Carbohydrate .

Now you know what is the maximum servings of carbohydrate you could have in a day, so simple spread the numbers among 3-4  (or 5) meals. I would take more carbohydrate in the morning and afternoon, so I usually plan for 4 servings for breakfast, 4 servings for lunch and 2 servings for dinner.

But how much is one servings? One servings equal to 15g of carbohydrate, and look at the picture below to find out what is the serving size of food that you eat every day.

You can play around with different kind of food with same carbohydrate serving and have fun with the food game. 

Sometimes if you crave for some sweet dessert, just find out the carbohydrates count of the food, and minus a little from breakfast and lunch for the room for dessert. Never give up the pleasure from eating, that’s could keep your mood up and enjoy the lengthy process of weight loss.

Bear in mind, start it slow, and take your time to adopt the whole method. Meanwhile you could make use of some free app or website to help you on adopting this method.

Note: This is not a quick method to lose weight, please be patient and practicing it from day to day, coupled with exercise.

[Nail art] Set the sky and the grass on my nail

As you know, I was having a very busy month that I don't have time for mani/pedicure, eyebrows trimming, facial and eyelashes curling. I looked so untidy and dull. Before I really feeling shame of my look, I managed to squeeze a day-off for all these girly treatment.

Besides from facial and massage, I really love doing mani/pedi-cure. Every time I got some new polish on, I would stare on it for a few minutes and it will bring my mood up. 

This time I have decided to try on something a little flattering (flatter for career) for this seasons. I went to OPI in One Utama, and told them I wanted a gel nail polish with a Sundae ice-cream design ( well, I mean to looks as delicious as a Sundae ice-cream). But I end up picked a light blue and imagined the sky blue decorated with marshmallow white cloud. Here's the outcome. Whenever I move my finger on the keyboard, I can feel the invisible breeze,  that lightened my tension. Somehow, a nail polish do more than beautify my nail, it makes me happy by just looking at it.

The other day, I was having a banana as breakfast on the way to work, the contrast of the color turn to be a perfect match. I was just of in love with the mismatch but perfect shade.

And of course, never forget about the bright green on my toe. It was so spring, and make all my sandals looks great. Most importantly, my skin looks fair after wear it!! :)

[Korea 2013] Wedding photo shooting in U-do (Jeju), Korea

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On my first trip to U-do Island, I fell in love with it already. U-do Island was another Island that won my heart with its sunshine, breezy weather, deep sea, and food.  I have always love island and sea, but I didn’t plan to stay in U-do as it was really tiny that you could finish the whole island in 3 hours time on a  ATV. But U-do Island has given me a bunch of reasons to stay back. There is so much to explore, the place, the food, the pretty hostel, and the culture. Indeed, a half-day trip would be too short to touch on each of them. It made me think that I should have cut down the days in Seoul…

One thing that I glad I did was decided to have my pre-wedding photo shooting in U-do. Being in the lush and gorgeous little island has already sent my heart all a’flutter.  Coupled with the stunning blue sea and sunshine as the perfect backdrop, the outcome was incredible!

Although yellow Canola flower had already withered when we’re there but a bed of golden paddy field has taken over. We had never expected to shoot in front of paddy field in Korea, but we did it and we just love it so much.

I don’t know about you, but I’ve been wishing for something different from the commercial style pre-wedding photo. Nothing would do better than my love one capture for me, which happens to be much meaningful to us in the way that it tell our story better.

Of course the biggest limitation would be the difficulty of getting two of us in the photo, though with the use of tripod. It was kind of funny that my mate appeared in my pre-wedding photo, just once. But this is the one that tugs at my hearts string most. It reminds me of the days that we travel together; we rely on tripod to get a photo of us in front of the signature building; most of the time I am the only one in his photo. 

We also have a series of wedding photograph in Seoul, Korea, which will be shared some days later.

I am now very happy with the result and I am now can’t wait to show the pictures to my family. Ciao!! xoxo