#fooddiaryMokDah: A DIABETIC AND HYPERTENSION PATIENT FOOD DIARY

Assalamualaikum Warahmatullahi Wabarakatuh.



A few years ago, when I was admitted to the hospital for severe headache, finally I was diagnose having diabetes and hypertension.

My blood pressure was already way above border line, while the blood glucose count was at 18. Doctor confirm that I'm having diabetes level 2.

The doctor than told it straight to me, "if you want to live longer with God's will, you need to change your lifestyle and your eating habit, there is no two way about it. This means losing weight and increasing exercise are the most effective ways for you to adopt".

Whole-wheat bread or wholemeal bread is a type
 of bread made using flour that is partly or entirely
 milled from whole or almost-whole wheat grains,

The moment I was discharge from the hospital, with  4 different medicines to be taken daily, I started to take the advice seriously to control my diet with a mission to reduce weight. Unfortunately I could not exercise even for a brisk walking or cycling as I have leg injuries. The only exercise I can do is swimming, and to do this I have to go to Kuala Lumpur to my eldest son's condominium. On the other hand I'm not that young to swim freely in an open swimming pool and at my age the metabolism is working very-very slow.

The next wise thing is to control the food in take. For that reason I started to do serious research on the food that a diabetic and hypertension patient, can take and cannot take. Studies shows that eating certain food may help to lower blood sugar and reduce cholesterol. This we can do by eating the right kind and amount of food including fruits. The rule of thumb is to eat more protein, vegetable, certain fruits and food with less fats, carbo and sodium (salt).

My daughter who is a Bio-Chemist is my
adviser. She introduce varieties of foods and fruits to me, which I should be taking, but it is "so western".

Drink a lot of water - try this infused water

It is difficult for me to move away from the tradisional Malay food in take  i.e. white rice with sambal tumis, asam pedas, masak lemak, curry and the sambal belacan to "a western taste", which is claim to be more healthy and good for people like me.

What choice do I have? From the research and with my daughter's advice, I started to learn eating brown rice (whole grain rice) instead of white rice, that has several health benefits to help a diabetic and hypertension patient.

I stated to change my food intake, no more white bread but whole-wheat or wholegrain bread, no no for noodles but pasta cook with olive oil, garlic and season with herbs. A pinch of cinnamon extracts added to the drinks or food or a bowl of oatmeal with berries to start the day. I started to learn eating more salads and soups such as clear soups,  mushroom soups, minestrone soup, besides the chicken soup. On top of that I have to drink lots and lots of water daily. Than I started to prepare my own infused water made of plain water with lemon, cucumber and mint. Since than, I only take green tea or earl grey tea , less coffee but no more milo nor nescafe.

In the research, I also found out the benefit of coconut water, once was the common drink in the old days. To my surprise banana which is high in potassium and magnesium are among the fruits  recommended for hypertension patient besides the berries.At the same time I found out that coconut oil is one of the few foods that can be classified as a “superfood.” Its unique combination of fatty acids can have profound positive effects on health. This includes fat loss, better brain function and various other amazing benefits

I pick up this chart from a friend's FB and thought it is useful to share

Controlling the food in take for hypertension is even more difficult for me. I was advice to totally cut out sodium (slat) and that means my food has to be flat. To tell the truth, I only cut the salt to a very minimal in the food I prepared at home. But I still have to eat outside during weekdays, which I cannot control the salt in the food.

To lower the cholesterol level I started to learn about saturated fat which is not good for me and the good and bad of food containing polyunsaturated fats.

Learning about food fats:

1. Saturated 
2. Monounsaturated (omega-9 fatty acid)
3. Polyunsaturated (e.g., omega-6 fatty acid and omega-3 fatty acid)

What I have gathered from the internet,  food with saturated fat are not good for me as it will increase the cholesterol level.  Saturated fats occur naturally in many foods. The majority come mainly from animal sources, including meat and dairy products: 

• fatty beef
• lamb
• poultry with skin
• beef fat (tallow)
• lard and cream
• butter
• cheese
• other dairy products made from whole or reduced-fat (2 percent) milk 

In addition, many baked goods and fried foods can contain high levels of saturated fats. Some plant-based oils, such as palm oil, palm kernel oil and coconut oil, also contain primarily saturated fats, but do not contain cholesterol.

I started to concentrate my food with unsaturated fat (there are two types of fats, polyunsaturated fat and monounsaturated fat).

Monounsaturated fat, are in foods like nuts and various plant oils (olive oil, canola oil etc.) that may help lower bad (LDL) cholesterol level.

Polyunsaturated fats are the omega-3 fatty acid and omega-6 fatty acids that have a beneficial effect on our heart when eaten in moderation and used to replace saturated fat and trans fat.

Polyunsaturated fat with omega-3 fatty acid  (Alpha-linolenic acid)

Most abundant in fish (and fish oil supplements), basically improves body's ability. Research has shown that it lowers bad (LDL) cholesterol levels, raises good (HDL) cholesterol level, reduces inflammation as well as prevent or improve a list of diseases and disorders and also help with calorie partitioning.

• cold water fish - salmon, tuna mackere
• omega 3 enriched dairy food cheese 
• pasture - raised meat and milk
• omega 3 enriched egg
• edamame
• wild rice (it is not brown rice)
• walnuts
• canola oil
• flaxseeds
• beans

Polyunsaturated fats with omega 6 - Linoleic acid 

• canola
•  corn
• peanut
• safflower
• soybean
• sunflower oils.
• red meat, poultry and eggs.
• vegetable oils, such as evening primrose oil, mostly delivered in nutritional supplements.

Monounsaturated fats with omega 9 - Oleic Acid 

• original peanut butter
• oils - olive,avocado, sesame, peanut,canola
• nuts - almonds, pecans, pistachios, cashewuts (sodium free)
• avocado 
• seeds - sesame 

This chart I pick up from the internet prepare by a dietitian/health consultant
which is useful for those interested to control their diet and fat in tak

Avoid Trans Fats

Trans fats are found in small amounts in dairy products, beef, veal, lamb and mutton.
Artificial, synthetic, industrial or manufactured trans fats are caused by the way some fats and oils are processed. They are found in foods that use hydrogenated or partially hydrogenated vegetable fats, such as deep-fried and baked foods. 

• Choose polyunsaturated and monounsaturated spreads and margarine
• Choose lean meat trimmed of all visible fat
• Choose reduced, low or no fat dairy foods
• Ty to limit the amount of fast foods and take-away meals including deep-fried and baked foods including store bought biscuits, pastries, pies and cakes that you eat.

Avoid foods that contains ”hydrogenated oils” or “partially hydrogenated vegetable oils” and check carefully in the ingredients list.Hydrogenated fats are everywhere in processed and hydrogenate fats and popular used in many restaurants and fast food restaurants because it stand up better to heat and can be used longer.

In spite of all the research, to tell the truth,I'm not that discipline when come to food in take.I cheated on the food in take many times. I  still take white rice,  as I cannot stay away from the sambal tumis, asam pedas, masak lema, sambal belacan and so on. Nasi lemak and roti canai  is my usual favourite in the morning but not for the time being.

I have this blood pressure machine and also the blood glucose meter at home, at least I can keep track of the count. As per my doctor's advice, I should control the glucose count between 5 and 6 and should not exceed 8. My blood pressure count should not exceed 160.

The scramble egg, mushroom and
baked tomato

It is not easy to control the blood sugar count and as well as the blood pressure at the so that it does not exceed the border line.  This is when I learn the trick. Whenever the blood count or the blood pressure shoot above the accepted level,  I control strictly my carbo in take to keep the blood sugar level low. One thing for sure, I do not take sugar be in the drink or cakes and sweets what so ever. If the blood pressure is high I control my food in take with no salt (sodium) at all and low cholesterol food.

Now, my breakfast is confine to toast wholemeal/wholegrain bread dip in olive oil with balsamic vinegar or a spread of olive butter and jam for diabetic patieng. Other than that will be oatmeal, non sugar coated cereal with low fat or skim milk, scramble egg or omelette with olive oil, bake tomato, mushroom or potato. My lunch and dinner shall be either brown rice, broth or pasta and soup. I take baked, steam or grill fish, lots of vegetable like spinach and green beans and the green leafy salads. On weekends I prepare food like popiah or vietnam popiah, malay salad call "kerabu" made from varieties of vegetables and other malay dishes such as "fish asam rebus, singgang and pindang"  which do not need frying. If I cooked fish curry, I will use yogurt or low fat milk which also do not need frying. 

Oatmeal and extract of cinnammon

I also took a lot of foods rich in potassium and magnesium. What does that means? It is eating more low-fat protein sources, wholemeal/wholegrain food, vegetables and  plenty of fruits. I take considerable amount of berries such as blueberries, raspberries and strawberries. Others shall be baked or boiled potatoes or sweet potatoes, banana with high potassium and magnesium, beet roots (cooked, bake or make into juice).

It is easier said than done to to balance the diet.Not to deny myself from enjoying the food, I have made some variations in the food I take while keep watching the sugar level and blood pressure everyday.

Omelette and toast wholemeal bread

Below are my food diary for my breakfast, lunch and dinner and can be a combination of the followings, but keep the salt content and carbo very low. However if the blood count and the pressure goes beyond acceptable level at any time, I will quickly switch to strict diet of no carbo, low cholesterol food and no salt at all.

My food diary contains:

Breakfast 1:     egg (can be omelette, poach, half boil or scramble) with mushroom, cheese, onion, tomatoes or potatos (bake or saute with olive oil) to be eaten with toast bread (wholemeal or  wholegrain)  

Breakfast 2:     Oatmeal or wholemeal or whole grain bread dip in olive oil and balsamic vinegar

Salmon shashimi, edameme and taufo

Breakfast 3:     Toast wholemeal or wholegrain bread with olive butter and no added sugar jam for diabetic

Breakfast 4:     Cereals containing wholegrain ingredients with no sugar and low fat milk

Breakfast 5:      Baked sweet or white potato with green leafy salads and avacao oil

Lunch & Dinner 1: Japanes shashimi or chicken/beef tapanyaki and vegetables

Cesar salad

Lunch & Dinner 2: Salads season with olive oil or avacado oil with lean beef/chicken strip and egg

Lunch & Dinner 3: Chicken soup or minestrone soup with potatoes and carrot  with toast wholemeal of wholegrain bread dip in olive oil and balsamic vinegar

Lunch & Dinner 4: Wholegrain rice - brown rice with saute mixed vege and bake or steam fish 

Lunch & Dinner 5: Grilled or baked meat or chicken burger (home made) with wholemeal or wholegrain bread and vegetables

Lunch & Dinner 6: Wholegrain brown rice with steam fish and vegetables

Vietnamese popiah

Lunch & Dinner 7: Wholegrain brown rice with "fish asam rebus, or singgang or pindang" and vegetables

Lunch & Dinner: Popiah made of vegetable is another food that I love to take. This has to be home made so that I can control the ingredients made from turnip, been sprout and carrot cooked together and wrap with the popiah wrapper made from flour. Another kind of popiah which is popular is the Vienam spring roll, also made of raw salad, cucumber, carrot, spring onion and steam or boil prawn wrap with rice paper

It is in fact a challenge to balance my diet as I have to control my glucose level for diabetes and at the same time to control the blood pressure where salt (sodium) and food that triggers bad cholesterol is the "enemy".

BUT, I have a confession to make. Since I love home made food, what I do, on weekdays I try my level best to follow the food advice by my dietitian. On weekends it is a different story.  I eat what I want in moderate since I'm doing the cooking and have all the luxury while in the kitchen. 

One thing I notice, if I follow strictly on what was written in the internet on the do's and don't on food for healthy living, I will end up cannot eat anything and deprive from enjoying the food. Therefore, what ever we do including eating good food,  go for moderation, choose wisely and go for small portion. @23.03.2015

CHILDREN ARE THE MOST VALUABLE GIFTS

Assalamualaikum Warahmatullahi Wabarakatuh

My dearest Children - Azlan, Azman and Azreena.

Our golden memories, when my children are still young

This write up is dedicated to all
my three children and also to my 
four grand daughters - Nur  Shafiqah, 
Nur Dian Khadeeja, Nur Sabryna, Nur 
Demi Khaleeda dan also to the new 
one, coming in a few months time.

Now all of them  are grown up adults and already have their own family and children.

It is my sincere hope that this write-up will be an inspiration, not just for my children and my grand children, but to all those out there who are themselves children and grand children as well as parents.

Azlan or Lan , travels a lot in the cause of his duties

Their father and I, have always been proud
of our three children - Lan, Boy and Eena as we call them. Thank You Allah S.W.T. for granting us with such wonderful children. I felt blessed. They have brought more happiness than we could have ever wished for.

We cannot forget the joy every time we knew they are about to be born in 9 months time. Their birth have always been a happy moment for me and their father and it brings great joy to the family.

Life is a journey and so does for any family. We travel together through good and bad times, from the day I carried them for nine months, till birth then the growing up from babies to toddler, teenage until they became adults.

Azman and wife Nurul with their daughter Dian

The most memorable time is the time seeing them growing up and the most saddest time is when I have to let go their hands on the day they married, to start another chapter of their life,  sharing it with someone they love,  that became part of their life. Watching every moment of their development and growing up is a joy and happy moments for us and I believe to other parents too.

We are always excited seeing our babies starting to learn how to smile, crawl, stand, walk, talk and finally run. They are being showered with lots of love and care not just by us but by all members of our family.

Than came the kindergarten days. I still remember
on Azlan, Azman and Eena's first day, every time I had to sit in the class just to give assurance that they do not felt "abundant" or being dump into a new strange environment. 

It was an experience not just for them but for me and my hubby. 

Abby and Dian, my dearly  grand daughters

A few years later, another milestone when they started going to the primary school, it is l like we are going back to school. As a mother, I'm always nervous to think how will my dear son or daughter survive in the first few days of school, but they did. To me school is a serious business, though they got the time to play but study is a must and will be top priority. I gave a lot of attention to my children when they started schooling from primary to secondary school. There are a lot of sacrifices and running around in term of time, energy  and attention. As journalist my working hours is not fixed and there a lot of time I have to work long hours, weekends, nights and away from home for few days.

However, I believe in quality time. Every time 
I'm not working, my time is for my children. We
eat together, we do home work together, we play
together, I teach them to read Quran and we travel together. Every year, my kids get the privilege to travel overseas with us as the Bank where my hubby works provide that benefits. They are considered as among the lucky children who can see the world. About their education, during school days, I spend a lot of my time going to the school, getting to know their teachers, friends and even the friends family.

To me when children started to go to school, this is the time for them to start learning to adhere strictly to discipline and managing their time,  for the many things they want to do, from home work to play time, studying, watching their favourite program on TV and sleep.

The most challenging time is watching, guarding

Eena and er hubby Najib with their daughter Abby

and guiding them when they became teenagers. It is the most critical period of one's life and this is the time children needs their parents before they started to mold their own identity, minds  and philosophy of life.

I can say it is not an easy responsibility to
full fill. I spend a lot of time to monitor their activities closely and even go to extend of sending and picking them up when they went outing with friends be it for a movie or party. Library visit is part of our activity together as and when they wanted to go.  In spite of the challenges, Alhamdulillah finally they all manage to reach to the university  and graduated with flying colours and came out to be a fine gentlemen and women.

Getting them to the overseas university is easy but the scholarship is sticky. So all of them started the university with "mama and papa scholarship" until the second year they finally got a scholarship. Once they are in the university, they are already independent but as a mother I do keep in close touch with them with frequent phone calls or visit them once every year, besides them coming home for holiday.

Demi is now 6 mths old, my youngest grand daughter at this time

When they are young, each of them has a character of their own, Lan has  always wanted to be a leader,when he plays he want to be the boss. Boy with his passion for the match box cars collection and he said he want to make cars. My youngest is Eena, the active girl with lots of curiosity.

Now all the three of them have a career of their own. Lan a graduate in Mechanical Engineer from Michigan State University is now an executive director in a consultant company. Boy a graduate in Automotive Engineering from Hertfordshire, UK graduated as the top student and is now an engineer at the Powertain Department with the national car company. Eena a graduate in Bio-Tech from Monash University is a clinical marketing executive with a pharmaceutical company that takes her to many places as far as Korea, to Japan and USA.

Hari Raya is the time for gathering for the family

When they were young, I have always stressed to them that education is the most valuable asset. It is important for them to reach the highest level of education they could go.We as parents will always ensure that we will provide 
them with the financial support for them to pursue their education even if it means we have to take loans or mortgage our land and house. But one thing for sure we cannot and will not provide them with wealth.

Alhamdulillah, Lan got his MBA, Boy is now pursuing his PHD and Eena is too busy being a career women, mother and wife for the time being, cannot find the time and energy to further her study.

At the same time, while academic is important, we have also stressed and ensure that my three children are also grown up to be a good muslim and human being as well as a rounded human individual with the right values.

As they continue their journey, they are also being reminded  that life is actually is short and made of little things. Continue to appreciate and value what ever we already have. In uncertainties and difficulties there are hidden wisdom. Allah S.W.T. is always great, most merciful and forgiving. @20.03.2015

#menuMokDah: DAPUR MODEN SUDAH LUPA MASAK LEMAK

masak lemak cili api sayur pisang

Assalamualaikum Warahmatullahi Wabarakatuh

Terkilan juga apabila ramai anak-anak zaman sekarang sudah tidak betah dengan lauk pauk tradisi Melayu seperti masak lemak dari sayur-sayuran kampung seperti pisang, jantung pisang, rebung, umbut dan sebagainya.

Mereka bukan sahaja tidak mahu memakan juadah tersebut, jauh sekalilah untuk memasaknya.

Pernah seorang teman agak terkejut bila dapat tahu pada hujung minggu MokDah suka menyediakan juadah tradisi seperti masak lemak pisang yang dicampur dengan cendawan kukur ataupun lain-lain sayur kampung yang tidak pernah dimakannya.

cendawan kukur - rendam dan bersihkan sebelum dimasak

Sudahlah tu, cendawan kukur pun mereka tak kenal, apatah lagi memakannya.

Teman MokDah ini sebenarnya mahu menjadi isteri mithali, kerana itu dia rajin belajar memasak, dari "western food" kepada masakan tradisi Melayu, seperti masak lemak.

Beliau banyak beli buku dan belajar dari "internet" khasnya blog-blog yang banyak berkongsi beraneka resepi.

pisang muda di siat kulit dan dihiris tebal dan direbus dulu

Dari perbualan kami, dia dok komplain walaupun resepinya diambil daripada resepi penulis blog terkenal dan ramai pengikut, tapi masak lemak yang disedakan kurang menjadi, tak sama dengan juadah yang MokDah sediakan, baik dari segi rupa mahpun rasanya.

Masak lemak ni nampak memang senang, tapi mesti tahu cara memasaknya dengan betul.

Apa yang teman MokDah buat apabila menyediakan masak lemak (kegemarannya masak lemak ayam)  dia akan menumis dahulu ramuan yang disedikan dan kemudian dimasukan santan dan ayam, tutup tunggu hingga ayam masak.

Terkejut juga, tak pernah pulak nenak dan emak MokDah ajar untuk masak lemak kena tumis ramuan dulu. 

Untuk membantu mereka yang berminat, kalau hendak bolehlah ikut petua memasak masak lemak yang MokDah warisi daripada nenek moyang dan emak:

kulit pisang yang disiat dari pisang turut direbus dulu

* tidak perlu ditumis ramuannya (semua bahan dicampur sekali) dalam periuk dan jerang atas dapur yang apinya sederhana
* cendawan kukur di rendam dan dibersihkan terlebih dahulu
* asam keping (sekeping dua)
* guna hanya bawang merah
* belacan atau udang kering atau ikan bilis sebagai perencah
* kunyit hidup (kalau tak ada kunyit serbukpun boleh)
* siat-siat daun kunyit dan dilepaskan kedalam periuk
* santan pekat sahaja
* sedia sedikit santan cair, untuk ditambah kalau kuah terlalu pekat
* kuah mesti disenduk (tembok) selalu supaya tidak pecah minyak
* jangan biarkan terlalu lama kuah atas dapur supaya jadi pecah minyak, cukup sekadar dua tiga kali mendidih
* serai dititik/pecah-pecah untuk masakan bahan laut seperti ikan, ketam, udang dan sebagainya.
* sedikit garam

Untuk mengelakkan agar kuah tidak dimasak terlalu lama, rebus dahulu bahan utama seperti ayam atau daging supaya lembut, begitu juga dengan sayur seperti pisang, pucuk ubi, pucuk paku, jantung pisang dan sebagainya.

Cara yang sama boleh juga digunakan untuk ikan, ketam, udang dan siput. Caranya, guna santan cair sikit dahulu untuk memasak bahan-bahan utama ini bersama ramuanya, sebelum dimasukkan santan pekat. Jangan terlalu banyak santan cair sebab udang, siput dan ketam akan keluarkan air semasak di masak.

Bagaimanapun untuk masak lemak ikan kering bersama nenas, MokDah gunak cara berlainan untuk memasaknya. Kesemua ramuan dicampur dengan santan pekat dan dijerang atas dapur sehingga betul-betul pekat dan naik minyak. Lepas tu masukkan nenas dan ikan kering beserta santan perahan kedua (santan cair campur santan pekat pun boleh).

Senangkan? Cuba lagi. Masaklah dengan penuh kasih sayang, Insya Allah sedaplah juadah yang disediakan itu nanti untuk santapan keluarga tercinta. @18.03.2015

#menuMokDah: RAHSIA HALIA UNTUK KESEHATAN

Assalamualaikum Warahmatullahi Wabarakatuh.

Rata-rata semua orang tahu halia (Zingiber officinale)merupakan salah satu bahan penting dalam berbagai jenis masakan disamping ianya juga dijadikan perisa minuman.

Selain daripada itu, sejak zaman azali lagi, halia sudah diketahui mempunyai berbagai khasia, yang diambil bagi tujuan kesehatan.

Ramai yang menyedari akan kebaikan tetapi ramai juga yang tidak mengindahkannya termasuklah MokDah sendiri. Hanya apabila doktor mengesahkan ada darah tinggi dan kencing manis, barulah Mokdah mengambil perhatian serious akan khasiat halia ini.

Sejak itu MokDah banyak buat rujukan untuk mengetahui secara mendalam tentang khasiat halia dan cara yang terbaik untuk menjadi sebahagian dri pemkanan atau minuman. 

Diantara halia yang terkenal di Malaysia yang ditanam secara kecil-kecilan atau secara komersial adalah halia Bentong dan halia Sabah. Sementara itu terdapat juga satu lagi jenis halia bara yang turut mengandungi berbagai bahan yang baik untuk kesehatan.


Khasiat Halia:

Halia mengandungi berbagai bahan seperti kromium, magnesium,  zink dan anti radang yang boleh membantu merawat berbagai masaalah seperti: 

* Membuang angin dan lemak dalam badan.

* Mengurangkan berat badan.

* Menurunkan kadar kolesterol dalam badan.

* Membersihkan usus dari toksin dan bakteria.

* Melancarkan peredaran darah.

* Menurunkan tekanan darah.

* Melegakan sakit pinggang dan sakit lutut.

* Menghilangkan bau mulut.

* Melegakan sembelit.


Cara mengambil halia:

Halia boleh dijadikan ramuan dalam masakan, sama ada dihiris atau di tumbuk untuk dimasak bersama nasi, lauk pauk seperti daging dan ikan dan juga sayur-sayuran. Kalau halia muda boleh dihiris halus dan dijadikan ulam.

Sementara itu halia juga boleh direndam atau ditumbuk untuk dijadikan minuman. Halia boleh diminum sebagai air halia sahaja ataupun dicampurkan dalam minuman seperti air teh mahupun direndam bersama lemon dan daun pudina untuk dijadikan minum.@06.03.2015