The Secret of Healthy Women Series - 3

You are what You EAT

"I am on diet, I am not taking my lunch today"...this is what most of you...ladies..understand on what is diet all about. Most of the ladies out there associate diet with "no food". This misconception on diet need to be corrected.



When you are on diet, it does not mean....you can't eat. When you said you are on diet..it means..you are following a good eating regime..which is in accordance to the food pyramid we have. Your daily diet should cover all type of food category in the food pyramid.



There are a lot of ways for us to plan our meal accordingly. Information is at your finger tip. "when there's a will, there's a way", I always believe in this. For those who want to have a try you can go to http://www.mypyramid.gov/ and you can click on mypyramid plan to have a plan that is specifically designed for you. GIVE IT A SHOT. There's no harm in doing so.

The Secret of Healthy Women Series - 2

Activities to stay healthy, keep fit and maintain your beauty

Always feel free and obligated to engage in activities that will keep you moving, from as simple as cleaning up the house to as difficult as climbing a mountain. "Keep your feet move" - that is the secret.

The best way to get going is by having at least a partner to do the activities together, if you feel uncomfortable doing it alone. Some women tend to feel uncomfortable doing such activities on their own. You can ask your husband, kids, friends or neighbours to join you in your morning walk. Wake up early in the morning and add in the morning walk activity in your morning routine. A 30-minutes walk will make your day different from any other day. Make a record on your progress, from 15-minutes to 30-minutes to 1-hour, at least 3 times a week. Invest some money in buying a good pair of walking shoes and a pedometer that can record your steps and distance. Set your target to do 10,000 steps per day. Trust me, if you can do this, you will have the type of figure you want and the less number of times seing your doctors for not feeling well.


What a Pedometer do?

It depends on the type of pedometer you have. The basic one will record your steps, distance and calories burnt.

The advance one can record your pulse to keeping up memories up to one week of your exercise routine.

It is easy to wear and handle.




Ever heard about the best exercise for women? SWIMMING......."OH MY! OH MY!" perhaps this will be your remarked. Yup...find ways..to learn how to swim...attire?...this will be not a problem anymore. There are a lot in the market..that cater to every one needs..Muslim women can no longer feel uncomfortable to go out and swim in a public pool. It comes together with a head gear "tudung/scarf".

Bulges? Flabby arms? Big Tummy? You should not worry anymore. Swimming can tone up your body. Being a mother of four, people always mistakenly think that I am not married and if I told them I am married with four kids, they will ask "what is your secret?" "how you do it", my answer is "Swimming, I swim almost everyday, 20 to 30 laps/day (1-1.5km/day)". You will be physically and mentally healthy when you took up swimming. Water therapy is one way to reduce your stress. Enjoy the calmness and coldness of the water. You will surely get better and better in your health and look younger and prettier. For a more adventure, engage yourself in scuba diving. No words can describe the experience of being there in the open sea, observing God's creation.

So, what are we waiting for? Gear up! MOVE YOUR FEET! there are means and ways to get active. I am ready to share my experience and knowledge with every women out there. Feel free to contact me through my email.

Me & Family

Me & Family in Langkawi on top of Mat Cincang Mt.( yr. 2005)

My 4 active kids - always on the go

When you stay fit, eat healthy, enjoy your life - you will be the best example to your kids.

He wanted to have this snake for his birthday!

The Secret of Healthy Women Series - 1

THE SECRET OF 3E’s FOR WOMEN
(The secret of healthy women)


“I can’t fit into my favorite dress anymore”, “After giving birth to my first child I’ve been putting on weight”, “I am so tired, I could not do the house chores anymore”, “I don’t have maid, so I don’t have time to exercise”, “With two kids, I don’t have time for leisure”, “I don’t have enough money to join the gym”, – these are among the negative sighs and comments we usually hear from today’s working women. For so many excuses; nowadays, women tend to forget to look after themselves physically and spiritually.

Looking good, feeling great, being healthy and staying fit are the dreams for every woman. How can you look good? Feel great? Be healthy? Stay fit? The most essential ingredient to spice your healthy life is EAT, EXERCISE and ENJOY.

EAT SMART – “I am not eating, I am on diet”, this is the most popular says for those who are watching after their weight. There is no such thing of not eating to stay lean and slim. Eat smart by healthy eating. Healthy eating starts with healthy food taking. Wisely choose the right food when you do your food shopping. Read the labels, pay attention to the serving size per container and compare the total calories in similar products. Prepare your food healthily using the right technique of cooking. Chicken can be roasted instead of fried. Fish can be steamed instead cooking it into a curry dish. Eat proportionately and not emotionally. Eat the right servings for the right food group (food pyramid). The favorite food can always be enjoyed when it is wisely chosen and rightly eaten.

EXERCISE RIGHT – “I am so busy, I don’t have time to exercise”. Wrong! Exercise can be done anytime and anywhere. Instead of using the lift to reach your office at the fifth floor, use the staircase. Instead of parking your car near to the mall entrance, park it at far away. Make yourself available for sticking to the simplest exercise routine such as walking, at least three times a week. Start doing the jumping rope (skipping) at 50 jumps a day and gradually increase it at 250 to 400 jumps daily (this will only take the most 20 minutes of your time) – it can always be done at your home while you wait for the laundry or watching your favorite television program. Take an effort to learn swimming. Swimming is a low-impact exercise that is best for total body work-out and safe, even for pregnant women. A major benefit of swimming is the near weightlessness, which can help strengthen shoulders and abdominal muscle. It can also works out as your theraphy (water theraphy) for stress.

ENJOY GREAT – “I don’t have time for myself anymore, there’s so much to do – office, husband, kids and family”. Give some space to yourselves. Do not forget to rest, enjoy your own sweet moment and take a break from your routine. These can always be done if a good time management is followed. Choose an activity that you like most and do it at least once a week. If you need to take a 15-minutes nap everytime you get back from work, do so and tell your kids not to bother you at this time. Help your kids with their homework and you can always do your exercise by having fun playing with them in the evening. Spending a quality time of 10 minutes daily with your kids is better than 5 hours doing nothing with them. Sneak out at night with your husband - when your kids have fall deep in their sleep- for a late night stroll walk in the park (where you can at least do exercise).


Life could be much more better if there is a will to change it. Do not just fill your life with so many excuses and myths, where for each problem there is always a remedy if you have the power to rule yourselves. Do not just sit and do nothing; but, start moving by looking at WHAT YOU EAT?, WHY YOU EXERCISE? and WHEN TO ENJOY?.