Calories count.

Its been a very longggggg time since the last time my hand typing cholestopia.blogspot on my search engine.  October and November was very hectic with either study or bussiness.

Everything is out of hand!!

Alhamdulillah. Thank you Allah. I love you Allah.

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So, for this comeback let's talk about calories intake since I'm busy whatsapp-ing people and do mobile coaching on how to EAT CLEAN.
So what does calories means?

The best explaination ever. <sigh>
Do you know how much do you eat each day?

Lets check it out! Below list will be in Bahasa because it was all Malaysian food.

Malaysian food hub babeh!

I've arranged it into categories so you will be easy to track down your stomach hub.

Kategori : Kuih Muih

1. Kasui berkelapa parut (sekeping) = 160 kalori

2. Kuih lapis (sekeping) = 130 kalori

3. Bingka ubi (sekeping) = 220 kalori

4. Cekodok Pisang (sebiji sederhana) = 180 kalori

5. Popia goreng (satu) = 130 kalori

6. Popia basah (satu) = 95 kalori

7. Pisang goreng (sekeping) = 170 kalori

8. Kek biasa tanpa krim (sepotong) = 87 kalori

9. Karipap (sebiji) = 130 kalori

10. Sandwich sardin (sekeping) = 70 kalori

11. Bubur kacang (semangkuk) = 100 kalori

Kategori: Lauk Pauk

1. Ikan kembong kari berkuah (seekor) = 85 kalori

2. Ikan tenggiri goreng bercili (sepotong) = 142 kalori

3. Ikan kembong goreng (seekor) = 140 kalori

4. Ikan senangin masam manis berkuah (sepotong) = 210 kalori

5. Daging lembu kari berkuah (2 kotak mancis) = 130 kalori

6. Ayam kari berkuah (sepotong) = 250 kalori

7. Ayam goreng (sepotong) = 255 kalori

8. Ayam tandoori (sepotong) = 220 kalori

9. Sambal udang (setengah cawan) = 70 kalori

10. Sambal sotong (setengah cawan) = 55 kalori

11. Telor goreng (sebiji) = 110 kalori

12. Taukua goreng (sekeping) = 110 kalori

13. Kacang panggang dalam tin (2 sudu makan) = 40 kalori

Kategori: Makanan Rutin

1. Nasi putih (satu setengah cawan) = 260 kalori

2. Nasi lemak bersambal (sepinggan) = 400 kalori

3. Nasi goreng bertelur (sepinggan) = 635 kalori

4. Nasi briyani berayam (sepinggan) = 880 kalori

5. Nasi minyak kosong (sepinggan) = 445 kalori

6. Nasi ayam kosong (sepinggan) = 300 kalori

7. Mee goreng kosong (sepinggan) = 660 kalori

8. Mee sup (semangkuk) = 380 kalori

9. Mee hoon goreng (sepinggan) = 550 kalori

10. Roti putih (2 keping) = 156 kalori

11. Roti canai kosong tanpa kuah (sekeping) = 200 kalori

12. Capati tanpa kuah (sekeping) = 180 kalori

13. Pau ayam (sebiji) = 203 kalori

14. Emping jagung kosong (secawan) =160 kalori

Kategori: Makanan Segera

1. Peha ayam goreng (satu) = 130 kalori

2. Nugget ayam (satu) = 60 kalori

3. Kentang lecek (satu tub kecil) = 90 kalori

4. Sayur kobis hancur (satu tub) = 75 kalori

5. Burger keju (satu) = 425 kalori

6. Kentang goreng (satu kantung kecil) = 405 kalori

7. Sate ayam (secucuk) = 35 kalori

8. Pizza berkeju (sepotong) = 240 kalori

Kategori: Buah-buahan

1. Tembikai (sepotong) = 20 kalori

2. Betik (sepotong) = 45 kalori

3. Pisang emas (2 biji) = 76 kalori

4. Durian (5 ulas) = 64 kalori

5. Limau (sebiji) = 42 kalori

6. Jambu batu (sebiji) = 110 kalori

7. Nenas (sepotong) = 59 kalori

8. Epal (sebiji) = 63 kalori

9. Ciku (sebiji) = 44 kalori

10. Mangga (sebiji) = 103 kalori

11. Kuram (4 biji) - 92 kalori

Kategori : Minuman

1. Minuman berkabonat 1 tin 285g - 120 kalori

2. Minuman kotak 250g - 105 kalori

3. Susu tepung penuh krim 1 sudu makan - 33 kalori

4. Susu tepungtanpa lemak 1 sudu makan - 25 kalori

5. Aiskrim 2 skop- 390 kalori

6. Susu pekat manis 1 sudu makan - 71 kalori

7. Yogurt rendah lemak 1 cawan - 90 kalori
8. Teh tarik 1 cawan - 98 kalori
9. Air soya 1 gelas - 60 kalori
10. Air tebu 1 gelas - 184 kalori
11. Cafe latte 1 cawan - 98 kalori
12. Cafe mocha 1 cawan - 177 kalori
13. Ice blended (coklat) - 240 kalori
14. Milo 1 cawan - 178 kalori 

I know you would keep saying "ouh what?" or "huh, that much?" or "oh my, I just ate that" parallel with your index finger scrolling. And much uuhhh or ahhhh sounds will be heard after that.

Don't be frightened ladies. Because what you should do is no other than SCREEAAAMMMM!!
The fat was already in our body.
Pat your shoulder, accept that.

So. Come on! Stop the drama, stop the worries.
Let just choose 180 calories Formula 1 for your breakfast.

Contact coach now!!
 019 2627 431/013 6826 261

We will learn about how calories can help us to lose weight on the next post. Stay positive :)

Orthotics story.

Orthotics class was never failed to create joyful and excited atmosphere. This is the second time I'm attending the Orthotics and Pressure Garments class - this subject didn't get credit exemption. Perhaps the people inside the class is different. For me its different; because none of them are from the same diploma group as me.

Although its distract and disappoint me a little but life must go on. Haha. 

*blinking eyes laju-laju

Well OT's, let's refresh our memories about splint. Splint was used mainly to correct positioning. There are many designs of splint and the used of splint vary depending on the client's condition and how the splint can support their improvement. 

In simple way, splint can be categorized into 4 categories:-

i.  Static splint - for positioning purpose, hold in one position.

ii. Static progressive - static splint yet can increase progressively.

iii. Serial static - serial but no moving parts, focus on positioning sometimes ROM.

iv. Dynamic splint - using mechanical movement for moving parts.

My first lab session for this semester required us to make one example of static splint for leg (LL) and hand (UL). Let's review our piece of art.

Ankle-Foot Orthosis (AFO) 

to control the position and motion of the ankle

You may  saw all the AFO above are 'bigger in size', but don't be surprise, it also can be used to babies usually for clubfoot/CTEV or even childrens and old folks to support fracture healing. The unique of this thermoplastic materials, it can be mold into your size. Done with the leg parts. Let's see the design for hand.

Cock-up/Resting/Night Splint

to restrict the movement of wrist but maintain/free the movement of fingers 

This pattern of splint usually used to reduce the pain suffered by the Carpal Tunnel Syndrome client. So it helps to restrict the movement of wrist and free the stress on the carpal tunnel. The best things of this orthosis materials is it wasn't permanent and can be took off at the suggested interval of times. Interesting right? Well this is just the introduction of basic static splint, I'll try to show you more next week! 

Breakfast tower.

Even though there was only one class to attend each day but the class were all started at 8:30 am! 

(----.----)"

For me it was early enough. 

That means you can't have any nap after Subh which is......... elok la, murah rezeki, kan?

I wasn't an earlyyyyyyy morning person but I am a breakfast person - monster who seek for fooooooood after waking up. 

In my childhood day, my mom never serve me simple dishes like roti, cereals, milo and biscuits, jammed or kaya. This caring mother, who concern about her daughter stomach always feed she with nasi goreng kampung, mee hailam, char kueh tiaw, chicken porridge with telur masin (wuuuuu droooling) - this is my breakfast menu on my past days before I went to school.  

Koko krunch koko krunch ni x main la...

Thank you Allah for mommies!

And finally, problems sure comes up when you enter boarding school. No mother, but makcik. The problem wasn't the food, makcik dewan makan masak sedap je.. <cough> <cough> 

but.. it was ME who doesn't have enough time to had my breakfast! Then, skipping breakfast become a habit and gastritis (gastric pain) started to develop.

eleh, kau pun sama an an?

I have an experience having severe gastric, which i can even stand straight and the most pelik things is when I feel like vomiting I was able to run with full speed to the toilet. And did you know skipping breakfast also can degrade your performance and increase laziness? Of course heavy breakfast also make you feel tired and sluggish. And actually skipping breakfast make you gain weight so do eat too much for breakfast! 

Makan salah, tak makan salah, habis tu macam mana?

Complicated problem with simple solutions - Practice balance nutrition!

My nutritious breakfast tower. 

I've found my solution. Easy, fast and simple breakfast. Even when you wake up at 8.00 am you still can have nutritious breakfast with one simple step - dare to change.

Change your nutritional habit, change your daily performance, change the future you!