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).

10th SouthEast Asia Nutrition Leadership Program

Hi!!!
ah, this relaaaaaaax wednesday...after tough days before, now its time to write...no, actually wanna show you my photos haha.
This was 10th SouthEast Asian Nutrition Leadership Program held by SEAMEO RECFON where selected nutritionists (lets call me that way haha) from various countries in South East Asia came learning how to lead and innovate in terms of nutrition for sure.

pics of us ~ The 10th Batch of South East Asian Leadership Program
(ah, how I miss my best friends Peung and WinWin)

Tired tough but it was wonderful
Ah ya, what I cant forget from this course was the assignment of Ralph Stayer's "story" : The Johnsonville Sausage Harvard Case Study. I was trying to find the article online..I found one but its not exactly the same as I got there...

from budgetsavvydiva.com

if you wanna read what Ralph Stayer do on the company...ups and downs and how it feels to bring the company big and bigger. and also how he managed employes that even dont care about what happen to the company..please link to www.withinsight.be/basecamp/bgialp/novexcouriers/387103p2.pdf‎
(once you start to read, you'll always try to get to the ending)

Ready to Lead?

Escapes

KL

tarik tea, petronas tower, national museum, pavillion, KL hop n off bus

Indonesia-Good Foods-Good Friends :)

angklung, nasi timbel, dimsum, museum, asia-afrika, cisangkuy yoghurt, girls-hangout :)

Indonesia's Pindul Cave

Be An Explorer. The Universe is Filled with Wonder and Magical Things -- Flavia.

So, this actually was my last-march vacation.. (confession of a lazy blogger lol). After all the cancelling and threats to manage meeting up...yes, here we were : at Pindul Cave--Located at Gunung Kidul, Jogjakarta

The challenge of having vacation @Pindul Cave is actually medium level. Not that dangerous but sometimes can beat your heart. You can choose 3 kinds of object there. Pindul Cave, Gelatik Cave, and River drifting. The Pindul Cave offers you both tubing and caving...kind of exploring the cave with the tube. So, people often call this as 'wet cave'. Take a look at this pic     

'Wet Cave and Its Lightful Zone'
www.tourjogja.com

When we reach lightful zone, the tourist guard is usually offering us to jump from the top of the cave to the water. Humm, actually not that top (can be said that way). I and one of other girls did that twice. soo refreshing :) You will not hit the bottom of the cave cz the water is 10 metres below ground. ouwoooooo....

me and the girls and our US mas bro
(mas bro is a jogjanese slang, means elder brother. we usually use the word 'mas' to call a boy older than us, politely)

Gelatik Cave (= dry cave) is just like any other common caves with its stalactites and stalagmites and all the bats and bats' "stuff"... ougggh...

The last one is River drifting @Oya River. To reach the river, we did ought to get there by old truck. lol okay... though it was all paid off with the great view along. Again we drifted with the tubes. Good view, but sometimes i could see some garbage around (unfortunately..-- we indonesians, have to take care of our rivers). But over all, drifting was great. We could see mini waterfalls and enjoyed some turbulence (am i using good term?) along the river. At the end of the journey, we could swim until we reach the finish point

Cant wait to have another journey
Be Healthy Readers!!!!

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

Dealing with Your Melancholic Side

Having problem with melancholic relatives? Fed up with your melancholic side?

dont laugh at my drawing :D

Well...being a melancholy sanguine (the melancholic side dominates my personality)  for more than 24 years is enough to proof you that I experience a lot to deal with myself (haha). I hope my post can help you to deal with yourself :D *bear in mind that i'm not a psychologist and this post is only based on my experience (result may not be the same to every person :) ).
The weakness of being melancholic (based on my experience) are moody, too sensitive to other (very common among the melancholics), and pessimist (well this is the worst, haha).


Moody
I guess being moody is not the melancholic specific. Everybody is moody but I guess, the melancolics are more often to have bad mood. (I am...). Just do exercise and take a deep breath right after u wake up. I find that free air and the sunshine work. Sometimes I go outside and do the yard-work to start my day... The green plants of my mom's also help me to smile... Use the nature to boost your mood :)

one of my mom's orchids at her spot : my mood booster

Too Sensitive to Other
Being sensitive is good, but being over-sensitive is not good for your health. Its so hard to overcome it, but i know u can. One way I use to avoid this feeling is by stop thinking that every critics are important to respond to. Well, some people really say critics for our good, but some of them do so to make u drop for their good. Use your mind and intuition to choose what sort of critics you would like to think about. A saying "dont pay any attention to the critics--and dont even ignore them" is really true. Dont be too serious to take them. Critics (the constuctive ones) are great motivation...In addition, you can get it freely! (you know that some people will pay anything to get critics from the experts, so we'll be so lucky to have that freely, rite?). Just be easy...and take the advantages from them to make u greater than now! Go Go Go


Pessimist
What I do to avoid this are much (since this is the hardest thing to avoid). Reading books and watching movies  are the most effective way. What about? Well, ones shelved as motivation books are good to evoke your spirit. Also for the movies...
Book like Setengah Isi Setengah Kosong (Indonesian book, written by Parlindungan Marpaung) is one of good examples. Movies like "Catch Me If You Can"(played by Leonardi diCaprio) and "Good Luck!" (Japanese movie played by Takuya Kimura) are recommended for u who really wants to be optimist and  rise yourself up.

Well, besides those things...do your best and  focus on getting what u want are still the absolute key to avoid pessimist...
This is the art of facing a true life...like Leonardo daVinci said "Where the spirit doesn't work with the hand, there's no art"


images are from www.bukuq.com; www.ioffer.com, www.amazon.com

happy national children's day

Couple days ago...my mom asked me to go with her, attended 'children's day' event, organized by my mom's social organization (i mean, my mom is one of the member of the organization). Well, if u dont really like children,  this kind of celebration will be so boring...(I guarantee that, haha).
For me who likes children a lot, this celebration was kinda cuteeee!!!...I watched them dance, sing, act in a roleplay and do cute moves in exercise competition :)

national children's day in Yogyakarta, my hometown (from my own camera)

Seeing them grow up normally is a thing, isnt it?
Unfortunately, in different side of the world, or maybe just several kilometres far from here, there are many unlucky children, living in a poverty and other problems (i.e child abuse, obesity and undernourished, bullying, trafficking etc). So, what can we do to resolve these? Well, I know its not easy. We can start to do every little thing that can help children (lets say...start from your own society). It can be action to fight hunger or just giving the street children their basic needs like clothes, healthy food and drink, or even just teach them how to read. And of course for you who can do big thing, just do it, do not hesitate to invite and support your friends to help children


From the National Health Survey in 2010, it is known that 17.9% under 5 years of age children are undernourished (bear in mind that this country has large population...so, 17.9% is a big number!!!!). 35,6% children are stunted and 13.3% are wasted. In addition, there are 9.6 % of 6-12 years-old children are obese and overweight. okay, just stop here...I wont add more cases number regarding to children cos it's enough to show you that there are abundance of problems that are faced by children. They need our help!


Well friends, every single little thing we do is very meaningful, lets act to fight the problems, be their grow-up partners...
Make them smile
Make them happy
Happy National Children's Day to you all children (and you all, who care about them)

the sCRAPbook

have u ever made something unique? or u now are thinking about giving something unique to the one u love?

instead of giving expensive and usual present, try my bestfriend's idea...it will not be a crap... cos its sCRAPbook, :D 

(1st, let me introduce her---her name's strawberryjam---http//nilanila.wordpress.com)

Look at this, this is the best birthday present i've ever had from a friend, a scrapbook entitled the sundries of amer...

the sundries of amer

WHAT IS SCRAPBOOK?

sCRAPbook is a typical memorabilia in the form of a book. Its not like a diary of course, coz u can put photographs, draw, or put any artwork u like...u can also make the printed version of it... another version of scrapbook is collage. Actually, they are two different kind of artwork, but u can make the collage version of scrapbook... 

According to national collage society, collage is any piece of art with an additonal layer glued on the surface...by using this technique, u can make more attractive scrapbook, for example by adhering elements like ribbon, pieces of newspaper, printed text, or even woods and dried leaves...

collage scrapbook (www.scrapjazz.com)

WHAT 2 TELL IN YOUR SCRAPBOOK?

Such its function as a memorabilia, u can tell about certain events, places, or the story of ur friend.

Like my bestfriend did, she wrote about the biography of me and she put various kind of paper pieces and hand-drawing in it...like this :

isnt it cute?

Bear in mind that u dont always have to put any words in your scrapbook. pictures say more than words, u can just try to send the message by pictures :) , but surely u have to name the tittle of ur artwork...

OKAY...so, u know what to give to ur beloved now...no need to go to the shop, just go grab evry thing around ur house and free ur mind...Happy scrapbooking all :)

Thai Opportunities (poster part)

wawawa...just got back home 2 days ago....n the trip was reaaaL FUN!

jd ni ceritanya...desember kemaren ngirimin hasil skripsiku (yang menurutku, super duper amat parah dah tu penelitian a.k.a penelitian asal lulus sarjana, hahaa) ke sebuah seminar (called 7th APCCN) kalo gak salah si kepanjangannya Asia Pacific Conference of Clinical Nutrition. gak tau comittee ngeliat dari apanya...hehe aku masuk buat poster presentation....dan jadilah aku berangkat bersama temanku yang tak lain tak bukan dia lagi dia lagi (hahahahaha....) Annisa Ristya Rahmanti, wkwkwkwk ^^v karena dia juga harus maju oral presentation (What a great opportunity Nisaaa). dan akhirnya here we were...in thai :)

hal yang paling aku banggakan dr seminar ini adalah....

aku bisa foto sama orang2 penting di committee.wakakakaka (ababil banget daaah)...eh gak semua orang lhooo hebat ya....liat deh

aku n nisa di depaaan...thx to the man in white shirt

....istirahat dulu deeeh...si mardjo komplain mau buka fb lama gara2 aku aplot beginian..hehe....

keterangan gambar :

ada Mark L. Walqvist, Prof Saw Wattanabe (kayak pnah denger di jurnal2 kaaan...good job Sir!), ada Mr Duo Li, dll dah...hihi...

Waktu presentasi poster...

(ngomong2 walopun cuma presentasi poster...deg2an juga lho, haha) yeah i know...there's always the 1st time...buanyak juga orang2 di dalam yang mau presentasi, sempet mikir ini semacam kayak sales2 lagi jualan....rame banget booo....

dan gosh, aku telat n blom pasang poster, hihi...untuk ada Benjamin aka Benji n Pom from Thai tetangga posterku ni....baek banget. si Benji ni semacam EMPI WANNABE gt dee....yang sukanya mesam-mesem...hihi....ada lagi tetangga poster namanya Mr Tanaka from Japan....here they are....

the power of Asia !!!! :)

yah...aku-nisa-pom-benji-tannaka saling tuker pikiran dan saling presentasi poster masing-masing sebelum the real visitors dateng....we really had fun together...hihi...will miss u guys :) oya, mana ya posterku? ini diaaaa...

My POSTER....

ya gt deh seputar poster...akan bersambung lg yah...ngantuk...(see u all guys)