Learning Nutritional Assessment with Me and Fellas

Hi All, time to be back to the overview of Nutritional Assessment
Right now, in the audiovisual session we will learn on:
1. Dietary Assessment Overview;
2. How to Calculate the Nutritional Requirement;
3. How to do 24-hour Food Recall

These video was made by the alumni and also our lovely lecturer Mrs Dr Rer.nat dr BJ Istiti Kandarina from Gadjah Mada University (project of HPEQ-Health Professional Education Quality by High Education General, Republic of Indonesia. These video is in Indonesia. Hope you enjoy (...seeing me as narrator and hearing my voice during the show haha :p).

Great Moments with AIMI, breastfeeding-moms, and community

I've been interested in nutrition for childhood recently. These are pictures of great moments with Indonesian Breastfeeding-Moms Association (and my students :) ), with lactation counselors friends (WHO-UNICEF-SELASI), and the community. Later, i really wanna share things, facts, and all miscellanious about breastfeeding and stuffs
Support maternal and child nutrition for better generation... :)

throw away your highly processed chips

Hi Readers!
This morning i ate a pack of salty potato chips :D. As many cravers do, I eat foods without checking the nutritional fact label. And today was my first time in my whole life i'm checking the label of my favorite snack (lol), and I found this crap :

In english, it says...
Nutrition Fact
Serving size : 18 g
Number of serving size : +/- 4
Calories per serving : 100 kcal
Conclusion : overall calories I ate in a pack of chips was 400 kcalories 

oops...







Well dont u know that our typical meals or main courses (like the ones for breakfast, lunch, or dinner) usually value 400-500 kcalories. then, i can say that...

is it worth skipping our main meal for only a pack of chips? i dont think so

besides, we want to get more vitamins or other antioxidants or fibers from the produce we eat, right? (produce = veggies, fruits, etc) The chips just cant give us enough! What I'm trying to say here is Just Be Smart Choosing Your Foods! Many people say they dont eat huge but they wonder why they just keep gaining weight. Probably this is the reason.

Be Smart and Get Nourished!

400 kcalories meal's pic is from diet-blog.com

Hunger, The Best Way to Lose Weight?

Some people choose to skip their mealtime to lose weight. But are you sure to do this way to reach your dream ideal weight? I surely will say that this is just a waste of time because you will easily get it BUT will easily gain it again, again and again, exceeding your previous weight. In other words, hunger will just be a mess!

Prove?
Okay, some studies say that mealtime skipping is associated to weight gain with some several mechanisms. Here they are :

1. Some researches indicate that breakfast skipping can potentially reduce skipper's energy expenditure. The skippers were found to have lower physical activity levels than those who dont skip mealtime especially breakfast. Hey, losing weight is not all about to cut your caloric input, but also to improve your energy expenditure (caloric output) and that will happen if you are physically active :)  

2. Also, remember that overhunger always leads to overeating. Your body compensate the long period of hunger (not eating while you sleep at night + breakfast skipping) by eating alot, humm..can also be eating a lot of snacks. If you can't choose your types of snack well, it usually results to surge of energy consumption because some snacks contain high-dense of calorie but low in fibre. FYI, foods containing high fibre can help you reducing your caloric input because those type of foods usually contain low caloric but have bulky effect to your stomach...so you can feel full quickly without adding much more caloric to your body :)

Haha, this is my experience in skipping my lunch time with my friend. Usually, ppl in my country have lunch @ around 12am-1 pm. One day, we skipped it and ate @3 at last. with really high energy dense snacks haha

(plus sweet potato chips at the end...) Seriously, these kinds of food have three times caloric higher than our usual foods,
but this is what we call pleasure...sometimes we can do it, but just dont do it everyday, haha...

OVO VEGAN officially!!!

"You are what you eat".
Yes, this quote is so meant to me right now. As a nutritionist and dietitian, my eating habit was sooo bad. It was just a mess. I used to eat what I want, the ghrelin really used to control my overall eating, Ghrelin rules!. I craved soft drinks, high-fat meat, potato chips, and high-cholesterol foods.
And thank god...God suddenly came to my heart and say "be an ovo-vegan, Sita..." (lol, i'm kidding) and I am, an ovo-vegan officially :)


Its been 33 days. I can say that being a vegan in Indonesia isnt such a big challenge. Veggies and fruits are easy to find here, not too expensive, and vary a lot. So hard to overcome the temptations though (coz my family and friends still eat meats or ice creams, while i dont..oh gosh!), but so far...all things are going well. One this to pay attention to is that some salad sauce we use here may contain mashed shrimps that are hard to recognize, even by the taste, especially one used for east Javanese salads. In addition, there are also traditional drinks that contain cow milk instead of coconut milks...Kinda tricky, right? ;-)
These are some of foods I eat for breakfast, lunch, and dinner hummm, yummm

1. brown rice and blanched veggies
2. chinesse food veggies and tofu
3. asem-asem, one of indonesian clear soup and tempe (fermented soy food)

Thank god I have a really supportive mom :) Once I was longing to eat meat...my mom made me some new vegetarian dishes. If u like mushroom, they absolutely taste like meat, the shitake's hump especially. The portabello really tastes like scallop. Or have u ever tried crispy fried veggies?mommy also made it for me. My dad likes it, too. It tastes like crispy fried chicken...haha those are some tips for u, the beginner vegan (like me...)

fried broccoli, steam it first to get it cooked

Well, it was a real wake up call to the healthy life for me. Being vegan is one of the shock therapy for you who has craves certain foods, especially for the obesogenic ones...being vegan wont make u gain weight (combine to exercise) and makes u feel better. I experienced it.
Dont forget to take some supplements (like folate, B12...just take the B-complex, ferrous sulfate, vitamin D, Calcium, etc-better consult to your dietitian) to avoid nutrition defficiencies.
Hope this ovo-vegan eating style become my stepping stone to the pure vegan one. May this inspires u...


Alphabetically Glossaries :

1. Cholesterol : a type of fat that can be produced by human and animals. Excess consumption of cholesterol may cause several diseases i.e heart attack, etc
2. Deficiency : lack of something, so.. 'nutrition deficiency' means lack of nutrition
3. Ghrelin : type of hormone that stimulates hunger
4. Obesogenic : all things causing obesity. So...obesogenic foods means foods that contain substrate/s causing obesity
5. Ovo-vegan : a vegetarian who still eat eggs. no meat and dairy products