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Hi there! I’m Sharifah Nadia, i'm married to the sweetest husband and mommy to my only precious daughter,Rania and my adorable son , Razin .If you need to find out more, do check out my blog and I've finally made up my mind to blog in whichever language I'm most comfortable with at that point of time - English, Malay or Rojak. Please bear with me... Lots of Love, Nadia

Monday, December 10, 2012

Heathy way To gain weight

Assalammualaikum , 

*kurus kering * , * keding * * eh kurus sangat la * ,*tak makan ke nadia *

This is normal ayat yang selalu sangat i dengar past 4 years ago .sedih sangat , sampaikan pernah suatu ketika dahulu i 'm so stress tahap tak mau keluar rumah .selain itu , menyampah juga nak membeli baju , ada je yng tak kena , too big la, too singkat la .i've been struggled hard to gain weight.

dari kecil sampai la ke university , memang i di kenali sebagai cekeding , mungkin sesetengah org kata best la kurus tapi tidak sebenarnya,hakikatnya pedih sangat .bukan la perkara yang membanggakan .Pernah juga orang berkata ,kesian la bakal suami u ni , badan isteri kurung , nak peluk tak berisi .:(
As usual selain ALLAH swt ,mak tempat i mengadu ,: mak selalu kata jangan sedih , jawab je 

* kurus kering pun tak pa asal kan sihat *

Berat badan  last yang masih segar di ingatan sebelum kahwin ialah 43 kg .
even kurus kering alhamdulillah i'm healthy ( ada la sedikit high cholesterole ) .
Ada juga yang pernah kata jangan bimbang , nanti kahwin naik la badan .

Sayang sekali bertuah dapat my husband yang appreciate me ,...:) .Praised to ALLAH swt .

Yang paling best , berat yang paling berat yang pernah i ada 55kg .masa tu time pregnant kan rania 9 bulan .(",).

then after rania lahir sampai sekarang i maintain my body weight 50-52kg .

I bukan lah ada special input or a professional trainers to maintain or even to gain body weight , 
but this is what i always do .Percaya lah , if people said its easy to gain weight ,, no its not .see it takes 4 years for me to get my ideal weight according to my heights  , to get my BMI .(Body Mass Index ) .

Breakfast : 
Ini sajian yang paling penting , kadang-kadang selalu juga i skip but kalau boleh elakkan skip ye kawan-kawan .ambil sajian nasi lemak , roti canai or sereals :) ..

Lunch : 
This is i never ever skip , hahahah sajian harus untuk i .and kalau lauk sedap .seharusnya tambah nasi berkilo-kilo ye .

snack selalu nye sentiasa di tangan mahupun mulut .disebabkan stay at rumah mak  suatu kebanggaan dimana kurang makan fast food or carbonate drinks .yay , so my snack di pengaruhi oleh rania , we shared our snack, tempe ( digoreng garing ) , popcorn ( less sugar ) and honey star (cereals ) .

tea time : 
Kalau rajin bake cake , pudding or chempedak goreng pun dah okay, erm mungkin makanan bergoreng ni harus la dikurangkan , nanti turns to fat ,jadi high cholesterole pula .

Dinner : i usually eat rice , tapi jarang tambah nasi .

Supper : jarang2 sekali .

I 've seen dietitian in saudi before , she suggest to start weight gain milk , owh of course big no-no from me , i'm not a fan of milk .so change plan , she gave me one pamplet 5 tips to gain weight ,

Let's go through one by one the 5 *good gain * rules .

1 ) Don’t let more than four hours go by without eating. Your body needs a continuous supply of energy since it’s like an engine that’s always turned on (your heart is always beating, blood is circulating, your brain and muscles are working). When you skip meals, you deprive your body of the fuel it needs to keep going. The result is a dip into your energy piggy bank, which unfortunately includes muscle mass. The best way to prevent your body from losing any important tissue is to eat regular meals, spaced about three to five hours apart. If you’re trying to gain new muscle tissue, meal timing is especially critical. Sometimes  we  “eat all the time” but when we actually start keeping a food journal we  realize just how erratic our patterns are. Consistency is key.

2)  Eat several foods at once. Always aim for at least three food groups . Instead of just a banana or handful of nuts, top a few slices of whole grain toast with almond butter and banana slices  along with a glass of organic skim milk or a milk substitute (soy,.). A wider varied provides your body with a broader spectrum of nutrients to work with throughout the day.

3) Eat healthy, but dense foods. The best way to rack up extra nutrition without having to eat huge quantities of food or resort to junk is to choose nutrient-rich foods that pack a lot of carbohydrates protein or fat into a small serving. Dried fruit is a great example. With the water removed, the portion shrinks by about 75 percent, so a cup of grapes turns into a quarter cup of raisins. Just be sure to look for dried fruits with no added sugar or preservatives. For another nourishing, power-packed snack, fold rolled oats, dark chocolate chips and minced dried fruit into almond butter – spoon out portions about the diameter of a quarter, roll them into little balls, wrap in wax and paper, and snack on them throughout the day.

4) Drink your food. Liquids aren't as filling as solid food, so when you’re trying to gain weight , they can add nutrition without making you feel stuffed or bloated. Good choices include 100 percent fruit juice, organic skim milk or milk alternatives (such as organic soy, ), and smoothies.Smoothies are ideal (over milkshakes) because you can bolster them with all kinds of good stuff, like wheat germ, nut butter, carrot juice, and protein powder.

5)  Eat right before bed. A lot of our healing, repair and regeneration takes place while we sleep. It’s like rush hour for building muscle and lean tissue, so eating a healthy snack right before bed ensures a fresh supply of nutrients that are available to “go to work” inside the body. A great option that won't leave you feeling stuffed might be a small bowl of pasta salad made with 100 percent whole-grain pasta (wheat or a gluten-free alternative), vinaigrette made with extra-virgin olive oil, chopped or shredded veggies, and a lean protein such as beans, chopped chicken breast or an organic crumbled cheese

so alhamdulillah , i hope i can maintain my ideal body weight even still ada org yang kurus dari i kata ,eh kurus nye u,..and i think i should do exercises sebab selain berat naik , my *flat tyres * juga la wujud .

till then ,either u kurus or tidak kurus , just appreciate your body ,love your body , praised to ALLAH swt  for the gift .yang penting sihat dan tidak menyusahkan org .

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