Saturday Summer Workout

I’m up for soccer on a Saturday morning!

I am super excited this morning to see the sunshine then, i decided to play soccer with my little man. Wow! soccer is another great form of exercise, it all-round fitness and pleasurable. Research from  University of Exeter. (2014, June 19). women group age 35 – 50 playing soccer could possibly help lower their blood pressure.

Women within this age group with mild high blood pressure achieve a significant reduction in blood pressure and body fat percentage through playing recreational soccer for 15 weeks.


 Saturday Morning Routine

1. First thing in the morning i drink 1 cup glass of water or 1 cup glass of lemon 1/2 (sliced) in water.

2. My breakfast include: 2 weetabix biscuit + low fat milk with 1 banana

3. 20 mins after breakfast, i warm up for 30 mins on soccer and rest for 10 mins

4. I have my bottle filled with water and my face towel just beside me

5. I’m ready to get started with my workout at home, i don’t visit the Gym!

  • Jumping jacks 15 x 2(sets)
  • Push ups 10 x 1 (set)
  • Crunches 15 x 2 (sets)
  • Bicycle 20 x 2 (sets)
  • Russian twists 15 x 2 (sets)
  • Heel touchers 15 2x (sets)
  • Thigh toners 15 x 2 (sets)
  • Squats 20 x 2 (sets)
  • Booty lift 20 x 2 (sets)
  • Booty curls 20 x 2 (sets)

Rest 15 secs in each workout.

How i refuel after workout! I like refuelling with smoothie.


Recipe for Banana Strawberry Oatmeal Smoothie




  • Half cup rolled oats
  • 1 banana
  • 14 frozen strawberries
  • Half tsp vanilla extract
  • 1 cup soy milk / Almond milk or your choice of milk
  • 1 tsp raw honey
  • one hand of ice cubes (optional)

Blend all together and wait for the magic

2 strawberries sliced into 4 for topping














apple weight loss


Obesity is unhealthy and can possibly lead to serious health problems and excessive weight puts more strain on your heart including:

  • Heart disease
  • Diabetes
  • Stroke
  • Some types of cancer

The method to help you lose weight is to limit the number of calories intake through your diet. Exercise is also a good way to burn extra calories.


 set goals.jpg

Easy tips for weight loss

  1. Be determined and willing to lose weight within the period of time you planned
  2. Write down your healthy meal plan for one week and choose weight loss friendly foods and snacks
  3. Eat High-Fibre breakfast
  4. Avoid sugary and fizzy drinks
  5. Drink half an hour before meals and remember 8- 10 glasses of water is recommended daily to stay hydrated
  6. Eat slowly
  7. Use smaller plates  (portion size)
  8. Avoid chocolates, ice cream and other sweet treats, eat fruits instead
  9. Exercise before bed e.g jogging, dancing, skipping, cycling and walking
  10. Make sure you get a good sleep every night
  11. Don’t skip your daily weight loss routine
  12. Keep a diary or record of your progress by doing this, it helps you achieve your goals

Pica in children

P I C A  is an eating disorder that can result in serious health problems, such as lead poisoning and iron-deficiency anemia.

Pica is mostly common in people with developmental disabilities, like autism and intellectual disabilities, and children between the age of 2 and 3. Pica may surface in children who’ve had a brain injury affecting their development according to


Common causes of Pica

  • acquired taste for the item
  • mineral deficiency, such as iron or zinc (Celiac disease or hookworm can sometimes cause this as well.)
  • obsessive-compulsive disorder
  • chemical imbalance in the brain
  • brain injury
  • attention-seeking behavior
  • maternal deprivation, poverty, or neglect

It very important that pica is treated, before it cause more serious physical and emotional problems.  Pica can lead to complications, depending on what was swallowed, such as intoxication, resulting in physical or mental impairment, lead poisoning, surgical emergencies, dental injury, nutritional deficiencies, parasitosis, intestinal obstruction, perforation, and bowel problems. it is important to do all you can to prevent pica from being established.


Pica Prevention Tips

  • Teach your children what is and is not safe to eat.
  • Explain the differences between food and non-food substances, as well as the consequences of eating non-food items.
  • Store any craved non-food items in a locked cabinet, or out of your child’s reach.
  • Offer your child plenty of well-balanced, nutritious meals and snacks.

If you have done the necessary procedures to prevent pica for your child and problem still persist, then it is time to seek a professional’s help. Your child will be seen by a pediatrician, he / she will do several things to diagnose your child, including testing blood and lead levels, checking hemoglobin for anemia, checking for infection, taking x-rays to identify what was eaten (if needed), and collecting urine and stool samples.


Treatments for Pica

  • Increase communication skills with your child, so that she can better relate what she wants or needs.
  • Develop a “pica” box full of edible items that your child can choose from, instead of his “go-to” substance.
  • Practice positive reinforcement when your child avoids pica and negative chore-based punishments when pica is present.
  • Briefly restrain your child after pica is attempted, or use self-protection devices, time outs, or overcorrection.

Some children, alleviating pica behaviors can be a relatively easy process, while for others it may take a professional working with your child through more advanced techniques. It is important to remember to have patience with the process and be positive. Make sure you always encourage your child, no matter which treatment route is taken.











Lactose Tolerant vs Lactose Intolerance

Health Facts about lactose intolerance and lactase deficiency

Those who have lactose intolerance have an issue in which the small intestines are unable to break down the sugars found in dairy products, which is called lactose. The small intestine is not making enough lactase, which is an enzyme that breaks down the lactose. Due to this, the lactose moves into the large intestines, which causes the bloating, diarrhea and gas, which people with lactose intolerance deal with. Aside from being called lactose intolerance, most people are labelled as lactase deficient.

Those who have lactose intolerance or are lactase deficient often see the results of this condition within 30 minutes to 2 hours after eating or drinking dairy products. Keep in mind that having an allergy to milk or dairy products is not the same as being lactose intolerant. Those with allergies often have itching or hives after coming into contact with this, while those who are lactose intolerant develop stomach issues.

Here are some tips for managing lactose in your diet: 

1) Start slowly. Eliminate dairy products from your diet for 2-4 weeks and then try adding small amounts of milk or milk products and see how your body reacts. Start with goat- or sheep-based dairy. People often respond better to yogurt or kefir as well.
2).Have milk and milk products with other foods. You may find you have fewer symptoms if you take milk or milk products with your meals. Try eating cheese with crackers or having milk with cereal.
3).Eat dairy products with naturally lower levels of lactose. These include hard cheeses, yogurt and goat and sheep’s milk products.
4).Look for lactose-free and lactose-reduced milk and milk products. These can be found at many food stores. They are the same as regular milk and milk products. But they have the lactase enzyme added to them. Also try almond or coconut milk. These do not contain any dairy and have greater nutrient density.
5).Ask about lactase products. Ask your health care provider if you should take a lactase pill or lactase drops when you eat or drink milk products.


If you have trouble finding dairy products that don’t cause symptoms, talk to your health care provider. He or she can suggest other foods to be sure you get enough calcium. You may need to take calcium supplements.Children with lactose intolerance should be seen by a health care provider. Dairy foods are a major source of calcium for bone growth and health. They also have other nutrients that children need for growth.

Facts about whole grain

To understand the term “whole grain,” let’s start with a few basics.

➡A grain is really a seed from any number of cereal plants (such as wheat or barley).

➡A grain kernel has 3 parts—the germ, bran, and endosperm—and each of them contains unique nutrients and vitamins.


➡Have 3 servings of whole grains per day, or at least 48 grams per day.

➡9 out of 10 Americans are not getting the recommended 3 servings per day of whole grain.

➡7 out of 10 Americans believe they are getting the recommended amount of whole grain.

➡Whole grains are scientifically proven to help enhance your heath, boost your immune system, and (along with high fiber) even reduce the risk of certain cancers and heart diseases

➡Try to choose whole grain options for some of your favorite foods, like whole wheat bread, whole wheat hot cereals, or brown rice instead of white rice and popcorn instead of pretzels.

Welcome to my website!


I will be sharing with you my daily eating routine, baking recipes and how you can get yourself started on your weight loss journey, and other body goals you wish to achieve. On my website you will find some useful information on tips and advise about your general health well-being, and how important to keep yourself nutritionally healthy.




Boost me up every morning, especially when i’m lazy to get out of bed. Let me say i’m addicted to bananas, they are always in my kitchen sitting in the fruits bowl.

I love my yellow bananas, they are slightly higher in energy than other fruits!




Health Benefits Eating Bananas

  • Help lower blood pressure.
  • Reduce the risks of cancer and asthma.
  • Improving heart health and promoting regularity.
  • Brilliant for refuelling before and or after a workout and other sport games for athletes.
  • They’re also packed with potassium, which may help with muscle cramps during exercise.