The Diet Haven

The Diet Haven We are a team of dedicated and qualified dietitians and nutritionists committed to helping you reverse disease and feel your best.

We provide online nutrition consultation with 100% handhold support with customised meal plans.

I've been raving about here but what exactly are the benefits of exercising during your ? Why should you get up when ...
27/01/2022

I've been raving about here but what exactly are the benefits of exercising during your ? Why should you get up when you're already exhausted growing a little human? Here's why:

1. Exercise helps to reduce backaches! Staying sedentary with a big belly will keep your muscles stiff. By strengthening the muscles in your whole back, butt and thighs, you'll maintain or even increase your muscle strength, thereby reducing aches and pains.

2. Helps to reduce . When you're pregnant, a common complaint that you'll most likely have is the difficulty to p**p. By getting up and moving, your bowels are encouraged to move as well. Otherwise, the waste is just sitting there in your bowels, leading to constipation.

3. May help to reduce the risk for in pregnancy (gestational diabetes). This is a common condition amongst pregnant women due to the extra hormones produced during pregnancy which increases insulin resistance. Insulin resistance is when your body cells don't respond well to the insulin produced by your pancreas, therefore they can't absorb glucose from the bloodstream. This causes the glucose in your bloodstream to be high. Exercise has been known to improve insulin resistance.

4. Exercising releases feel-good hormones that lift your mood. There's a correlation between exercise and better wellbeing and emotional health. If you're feeling down, get up and get moving!

5. Maintains muscle strength. Not only will it help with backaches, but by doing pelvic floor exercises that help to strengthen your pelvic floor muscles, which reduces the risk of urinary incontinence (uncontrolled peeing) after childbirth, and to make it more manageable for you to carry the weight of the baby.

6. Lastly, exercise improves quality of sleep! Research has shown that there's a correlation between exercise and better sleep quality. However, do remember to exercise at least 1-2 hours before sleep to give your brain some time to wind down as some people do face difficulties sleeping if they exercise too close to bed time.

If you’re confused what to eat for a healthy pregnancy, drop me a message and I’ll walk you through my maternity programs.

Afraid that you might hurt your baby while exercising? Rest assured that getting your daily moves in is actually safe an...
27/01/2022

Afraid that you might hurt your baby while exercising? Rest assured that getting your daily moves in is actually safe and in fact, recommended! Exercising when you're pregnant has a host of benefits for both fetus and mother. Here are some tips that you may want to follow when you're starting out:

1. Always take 10-15 minutes to warm up prior to your actual workout so that your body can slowly ease into the routine. After your workout, be sure to take at least 10-15 minutes also to cool down. You may do some light stretching to cool your body down before you end your session as this will help to reduce the muscle soreness that you often get after exercising.

2. Avoid any strenuous activities or exercises when it's hot. The heat puts extra stress on your body. In hot and humid weather, your body's core temperature easily rises and may put you and your fetus in serious danger. Here in Malaysia, we're blessed with such hot weather, so do be strategic about where or when you exercise. Try to exercise in the early morning before the sun rises, or in the evenings. Do make sure that the room is aerated as well.

3. Always keep yourself hydrated! Dehydration also can become a serious issue when left untreated. Make sure that you get enough water by always keeping a bottle of cool water with you and sipping on it whenever you feel thirsty.

4. When you're going for fitness classes or personal training, do look out for a qualified fitness instructor who has experience in training pregnant women. Keep the instructor updated on how many weeks pregnant you are and how you feel throughout the classes. Don't get overwhelmed by any peer pressure and always stop to catch a breath if you feel like you can't keep up and rest well.

5. Avoid any exercises that risk falls such as horse-riding, gymnastics, or skating. Other exercises or sport that you should avoid when you're pregnant are those that involve any contact (martial arts), projectile-striking (hockey), and extreme changes in pressure (scuba-diving).

I trust that this was beneficial to you ladies! Keep your body moving and stay safe!

➡️ Swipe for some recommended exercises for you that are safe for . I know that it's difficult to exercise when you're ...
27/01/2022

➡️ Swipe for some recommended exercises for you that are safe for .

I know that it's difficult to exercise when you're carrying a little (or large) baby bump, but do aim for at least 15-30 minutes of daily exercise to keep your energy levels up!

Stay tuned as I'll also share the benefits of exercising during pregnancy.

Diffculties in p**ping (constipation) is a common complaint among pregnant ladies. Why does this happen though? Constipa...
27/01/2022

Diffculties in p**ping (constipation) is a common complaint among pregnant ladies. Why does this happen though?

Constipation in pregnancy is largely due to the increasing level of hormones that are needed to support the little human growing inside you. This can happen as early as the second or third month of your first trimester, but you're most likely to experience this when you're in the third trimester. This is because the fetus is at its heaviest and biggest. Having that kind of pressure against your bowels is definitely going to cause some disruption in your p**p routine.

So, how do you relieve during ? It's as easy as following these four simple steps:

1. Drink enough water. You'll want to aim for 2-2.5L of water per day. Sounds simple, but water helps a lot to soften the stools and ease the p**p moving through your bowels.

2. Eat more fibre-rich foods. Aim for 25 to 30 grams of fibre every day. Most people only manage to have half of the recommended amount! Don't worry, you don't need to meticulously measure how much fibre you're eating per gram of food. Ain't nobody got time for that, sis. Simply follow two tips: fill half of your plate with vegetables, and eat two servings of fruits per day. For example, one serving of fruit can be one orange or apple, or a slice of papaya or watermelon.

3. Try probiotics. Probiotics have gained much momentum recently due to research that has shown that they may help with improving digestion issues, including constipation and diarrhea. You may want to have more probiotic-rich foods such as plain Greek yoghurt or kimchi.

4. Exercise! It's common to feel sluggish or too tired for exercise when you're pregnant, but staying sedentary actually exacerbates the constipation. Without movement, the digested food and waste are just sitting there in your bowels. Start with 15 minutes of stretching or light exercise like taking brisk walks in the park or cycling on an indoor stationary bike.

If you find this content helpful, do like and share this with someone you think may benefit from these tips!

have been gaining traction as a "wonder" treatment for people who face difficulties with p**ping. Some of my clients w...
27/01/2022

have been gaining traction as a "wonder" treatment for people who face difficulties with p**ping. Some of my clients who have taken probiotic supplements have told me that they do feel a difference and now they are able to p**p regularly. No issues with constipation or diarrhea.

If you're pregnant or even facing constipation while on your me**es, you may try to eat more food sources that are rich in probiotics.

Opt for a plain Greek yoghurt with fresh berries or sliced fruit as toppings, or ask for extra kimchi when you're out having a Korean meal.

Ever wondered what's the difference between PRE-biotics and PRO-biotics? How does it affect our health, particularly our...
27/01/2022

Ever wondered what's the difference between PRE-biotics and PRO-biotics? How does it affect our health, particularly our gut flora? Here's a breakdown on what are prebiotics and probiotics.

In a nutshell:

: Food for the friendly bacteria in your gut.

: The friendly bacteria that make up your gut flora.

Prebiotics are a type of fibre easily found in foods that are rich in fibre. Fibre that passes through our gut undigested and helps the friendly bacteria grow are classified as prebiotics.

Examples of prebiotics include fructans and galacto-oligosaccharides (GOS). Some food sources that are excellent sources of prebiotics are lentils, legumes, cashew nuts, barley, oats, kidney beans, asparagus, bananas, and garlic.

On the other hand, probiotics are good and friendly bacteria that are often found in fermented foods such as miso, yoghurt, and sauerkraut. The most common strains of probiotics belong to the groups of Lactobacillus and Bifidobacterium.

There is a current surge of demand for probiotics as some research has shown that it can improve your gut health and even immune response. There are even beauty products such as topical creams that contain probiotics that claim to reduce eczema. (Having worked in a retail pharmacy, I can say that there is some truth to these claims as customers come back raving about these probiotic creams.)

It's an exciting time for research in this area as scientists are uncovering the effects of the gut flora on immunity.

Are you looking to add some prebiotic of probiotic-rich foods to your diet to improve your gut flora? We do recommend these food items as part of a wholesome, balanced diet. Enjoy!

Here’s the dietician’s guide to eating clean while still enjoying life as a ! I always remember to stick to this east-l...
27/01/2022

Here’s the dietician’s guide to eating clean while still enjoying life as a !

I always remember to stick to this east-least rule to ensure that I keep my meals balanced when dining out or cooking at home. This helps me to prevent binging and to stop me from over-eating those calories.

Try it and see how it works for you! ☺️

Ever had those mornings where you just can’t seem to have the time to eat anything? Cracking your head over what’s quick...
27/01/2022

Ever had those mornings where you just can’t seem to have the time to eat anything? Cracking your head over what’s quick, easy AND nutritious?

Here are some ideas to get you started!

To be a dietitian, you'll need at least 4 years of training in dietetics. Soon, you'll need a postgraduate degree to bec...
27/01/2022

To be a dietitian, you'll need at least 4 years of training in dietetics. Soon, you'll need a postgraduate degree to become a registered dietitian.

Dietitians need to go through hours and hours of training in hospitals, clinics and community centres. Trust that we are able to help you!

Send me a DM to find out how I can assist you! I cater mainly for women, but men, please do inquire as well! If you're looking to lose 2-4kg in 30 days and improve your medical conditions, hit me up!

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