A lot of people, especially women, are really sensitive towards body weight, but do you know that your weight on a scale does not reflect your true health? We can see that everyone tries to categorise those below 60kg as considered thin and more than 60 kg as considered being overweight; this is what social media feeds us. Other than that, people also choose to determine their health based on BMI classification as below:
Based on the Malaysian population, a BMI of more than 27.5 is considered obese but the BMI is solely based on weight and height, not the entire body composition. Thus, even though you are already obese , BMI doesn’t mean that you are not healthy! But why is that?
First of all, what does weight actually reflect on your body? The domestic measuring scale only shows your weight, but your weight is actually more than that!
What is our body made of?
a. Water - About 70% of the human body is made of water. It is important to know how much water your body contains.
b. Muscle Mass - This includes skeletal muscles that help in movement, smooth muscle (organs), and cardiac muscles at the heart. As you know, more muscle can increase metabolism and strength.
c. Fat - There are two types of fat in the human body, which are subcutaneous fat and visceral fat. Subcutaneous fat is the fat that is underneath your skin, whereas visceral fat is in your abdominal area, the fat that surrounds your internal organs.
d. Organ and other tissue- It might be a small amount, but it is still considered part of the body.
The domestic measuring scale is unable to measure all of it and this is why it is not accurate at all. Two different people might have similar weights, but the amount of fat and muscle varies. A person with higher fat is associated with at risk of getting a disease and considered not really healthy, but it is a different story for someone with high muscle mass. You might don’t have the overall picture of the body composition analysis, and here we show the real example.
BCA Composition Report Sample and Interpretation
This is a report from Inbody Body Composition Analysis, it is a machine that uses small electric charges around your body to measure everything in the body. This method is called bioelectrical impedance analysis (BIA). When people step on the scale, it will send a small and harmless electrical current through the body, and the resistance encountered by the current will go through different tissues in the body, which includes fat, muscles, and water, to calculate your body composition.
This is why people are required to step on the analyzer barefoot so that the electricity is able to pass through the body; a sock is an insulator and the analyzer is unable to work well to pass through the electricity with socks on.
It’s important to know your real body composition and it might reflect what are the health risks that you might get in the future. Sometimes, a single body composition analysis will lead to other discoveries, such as a high cholesterol level or even heart disease.
Deepavali is a time of joy, vibrant gatherings, and of course, an abundance of delicious sweets and snacks. But if you’ve ever felt sluggish, bloated, or exhausted after indulging in too many murukku, laddu, or jalebi you’re not alone.
The good news? You don’t have to skip the treats to feel your best. With a few smart strategies, you can enjoy the festivities while keeping your energy stable and avoiding that dreaded sugar crash.
Why Do Sweets Make You Feel So Tired?
When you eat sugary treats on an empty stomach, your blood sugar spikes rapidly, followed by a sharp drop. This rollercoaster leaves you feeling:
- Sluggish and fatigued
- Hungry again soon after
- Mood swings and irritability
Ways to Enjoy Deepavali Sweets Without the Crash
1. Eat Sweets After a Balanced Meal
- Fiber and protein can slow sugar absorption
2. Choose Whole Grains and Legumes
- Swap white rice for brown rice or quinoa
- Add lentils, chickpeas, or beans to meals
3. Stay Hydrated
- Avoid sugary drinks
- Try: Cinnamon infused water and Unsweetened herbal tea (ginger, lemon tea)
4. Move After Eating
- A 10- minutes walk after meals helps lower blood sugar spike
Your Deepavali Challenge
This year, try:
1. Eating a fiber- rich meal first before sweets
2. Pairing every sweets with nuts or yogurt
3. Taking a short walk after big meals
Vealthme here wishing you a joyful, energized Deepavali! ✨
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC9736284/
https://www.ncbi.nlm.nih.gov/books/NBK279012/
https://timesofindia.indiatimes.com/life-style/health-fitness/diet/5-simple-tips-to-enjoy-diwali-sweets-without-spiking-blood-sugar/articleshow/114654048.cms
https://true-elements.com/blogs/blogs-by-nutritionists/celebrate-a-no-sugar-healthy-diwali?srsltid=AfmBOoqax-kw-Aa6aGzCes7uIXFQMFHQxlzeszAt_D_TKVR9V0c7FcLl
Malaysia’s monsoon season brings more than just heavy rains – it often comes with sniffles, sluggishness, and cravings for unhealthy comfort food. But did you know your diet can make or break your immunity during this damp, chilly period?
Here’s what to eat (and avoid) to stay energized, flu-free, and feeling your best all season long!
Foods That Boost Immunity
1. Citrus Fruits (Lime, Calamansi, Orange)
- Packed with Vitamin C, which strengthens your immune system by supporting white blood cell function and acting as a natural antiviral. Studies show it helps your body produce virus-fighting interferons.
2. Ginger
- Contains gingerol, a powerful compound with antibacterial and antiviral properties. It also reduces inflammation and may help regulate blood sugar.
3. Broccoli
A nutrient powerhouse with vitamins C and E, fiber, and antioxidants that could help with infections.
4. Garlic
Known for its antimicrobial and antiviral properties. Regular garlic consumption may reduce cold frequency and severity.
Foods That Weaken Immunity
1. Processed Foods
High in sugar, salt, and unhealthy fats that could suppress immune function, and most of the time they lack essential nutrients
2. Caffeine (Excess Coffee)
Dehydrates you and disrupts sleep – both critical for recovery
3. Spicy Foods
Can irritate sore throats and worsen congestion
4. Alcohol
Weakens immunity, dehydrates, and interferes with medications
5. Sugary Snacks and Drinks
Sugar cripples white blood cells, increasing the possibility of infections
6. Fried Foods
Promotes inflammation and slows digestion, making it harder to fight illness
Key Takeaways!!!
Eat More: Fresh citrus, ginger, garlic, and greens for immune support
Avoid: Processed, sugary, fried, or overly spicy foods that will slow down recovery
References
https://www.researchgate.net/publication/326668193_High_Dose_Intravenous_Vitamin_C_and_Influenza_A_Case_Report
https://pmc.ncbi.nlm.nih.gov/articles/PMC7644455/
https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2022.899181/full
https://pmc.ncbi.nlm.nih.gov/articles/PMC6465033/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7434784/#sec4
https://www.healthline.com/health/what-to-eat-when-you-have-the-flu#foods-to-eat
I get it, when the 3PM slump hits, that keropok or chips bag seems like the only solution. But did you know constant unmindful snacking might actually drain your energy more?
Research shows that mindless snacking (especially on high sugar, high- fat foods) can:
- Trigger poor blood sugar control, leading to energy crashes
- Cause overeating (we consume 30% more when distracted)
- Disrupt your body’s natural hunger signals
The Science Behind It
When we snack unpredictably (rather than at regular times), we’re more likely to eat out of habit or stress– not true hunger. Which can lead to:
- Reduced satiety
- Worse metabolism
5 Signs You’re NOT a mindful Snacker
Here’s How to Snack Mindfully
- Pause and Check In
- Ask yourself: “Am I hungry – or just bored/ stressed?”
- Upgrade your usual snack pick
- Craving for salty food? (From keropok → roasted chickpeas)
- Craving for sweet food? (From kuih → Fruit juice)
- Craving for crunchy food? (From chips → cucumber slices)
Why Mindful Snacking Works?
- You’ll eat less but feel fuller
- Better digestion (slowing down helps your body absorb nutrients)
- More enjoyment (food will taste 10x better when you actually taste it)
- Your Challenge: Try the “Raisin Test”
- Hold a snack (eg. peanut or raisin)
- Observe its texture, smell, weight
- Eat slowly, savoring each bite
Result: You’ll naturally eat less and enjoy more!
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC5556586/
https://www.jscimedcentral.com/jounal-article-info/Journal-of-Human-Nutrition-and-Food-Science/Mindful-Eating-Applied--to-Snacking%3A-A-Promising--Behavioral-Approach-Supported--by-Research.-Summary-of-the--Symposium-Held-at-the-21st-International-Congress-of--Nutrition-%28IUNS-2017%29-8599#section-48368
Finding time to eat healthy sometimes can feel impossible, especially for Malaysia’s beloved nasi lemak. What if you could enjoy this iconic dish with all its rich flavors without the calorie guilt or that dreaded 3PM food coma?
What is Nasi Lemak?
Image Source
Nasi Lemak is Malaysia’s national dish and a true culinary treasure. Traditionally, it’s made of fragrant rice cooked in rich coconut milk, served with spicy sambal (chili hot sauce), crispy fried anchovies (ikan bilis), roasted peanuts, fresh cucumber slices, and boiled eggs.
However, this classic version can be quite high in saturated fats and with calories up to 480 calories for Nasi Lemak Ayam (with marinated fried chicken) source due to the generous use of coconut milk, deep-fried sides, and oily sambal. For busy employees who want to stay energized and healthy throughout the day, this can sometimes mean sacrificing nutrition for flavor.
Here’s a nutrient- packed, meal-prep friendly version that keeps you energized all day.
Why Does This Recipe Work?
- Fewer calories than traditional versions
- High fiber content
- Meal prep friendly
Key Ingredients
Rice: Brown rice, Light coconut milk, Pandan leaves, Ginger
Baked Chicken: Chicken thighs, Yogurt, Cumin, Coriander, Turmeric, Chili powder
Sambal: Dried chilies, Shallots, Tamarind, Coconut oil
Complete measurements and instructions: Full Recipe Here
Pro Tips for Ultimate Busy Bee Meal Pre
Ready to Transform Your Lunchbox?
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Book a WELL-Prep Session Today!
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