Tick...Tock...Tick...Tock..
Howdy everyone!
Welcome to our blissful entry! This is where we'll share all the awesome stuffs we do for the success of our Community Nutrition Programme. A good start in helping the community to live a healthy life😍😍 Tag along with us for all of our exquisitely splendid moment!
Regards,
Group 5
-💮INTRODUCTION💮-
8 November 2020
Did You Know That Not All Zombies Eat Brains?
Never heard of that?? Okay let me tell you a story..
Mo Romero is a zombie who loves nothing more than growing, cooking and eating vegetables. Tomatoes? Tantalizing! Peppers? Pure perfection! Mo's parents told him over and over that zombies don't eat veggies. But Mo insisted as he can't imagine a lifetime of just eating zombie food and giving up his veggies.
-Adapted from "Zombies Don't Eat Veggies" by Megan & Jorge Lacera-
Zombie? Eating veggies? Bravo, Mo!
Okay know let's hop on for some facts✨✨
VEGETABLES AND FRUITS are known to take up half of the healthy plate portion compared to carbohydrates and protein which should only take up quarter of the healthy plate portion recommendation. Why are we recommended to be generous when serving up vegetables and fruits? Of course it is due to their awesome benefits!
😍 Great source of dietary fibre
😍 Great source of vitamins and minerals
😍 Rich in antioxidants, phytoestrogens and inflammatory agents
😍 Linked to lower incidence of cardiovascular disease and obesity
Source:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
A report by the Malaysian Dietary Supplement Association (MADSA), the Malaysian Dietary Supplements Industry Status and Outlook Report 2019-2020 revealed that Malaysians do not eat enough legumes, fruits, milk and vegetables that are rich in nutrients such as calcium and iron, but are fond of sugar drinks. In addition, the recent National Health Morbidity Survey (2019) figured out that 95% of Malaysian adults do not consume the recommended daily amount of both fruits and vegetables. It shows an increasing trend as previous NHMS (2017) showed that fruits and vegetables intake among Malaysian is only 94%.
And that's a lot!
This has been a matter of concern to us. Imagine how the greens and fruits will benefit us if we made them to our plate. If we consume enough fibers, it will help us to feel full longer. With that, overconsumption of food can be abstained and perhaps, fixing the prevalence of obesity. Sounds cool, right?
Let's gear up up your fibre with us! We'll be providing awesome tips and topics on fibres, especially fruits and vegetables. We hope that this will be a great kickstart for the participants and public in increasing the intake of vegetables and fruits. We know that everyone have the ideas that there's variety of fruits and vegetables out there. Choose yours and enjoy!
Till next time.
Regards,
Izzati
-💮PREPARATION WEEK💮-
11 November 2020
Assalamualaikum w.b.t.
Originally,
we were formed from clinical groups and later be one as a community placement
group. We are made of six different people of different background and attitudes.
However, in order to achieve MyDietBuddy’s goals in spreading
reliable knowledge to the community, we will become one as a great team for a
great success because Henry Ford, the founder of Ford Company once said:
"Teamwork
Coming together is a
beginning.
Keeping together is
progress.
Working together is success."
Alya, the proactive
member of the group has created a group Whatsapp for us. Before starting our
discussion, we decided who should be the leader by voting and as we could see
here, Syarif won the vote. Thus, Syarif is our leader while Hidayatul would be
his assistant.
What about the rest of
us? Let’s us see!
 |
| Group members poster done by Hidayatul 💓 |
The secretary of our
group is Alya, she would be responsible for all meeting documentation and
record as well as proposal and report preparation.
While as for coordinator, Fatimah, she would provide complete plan of action for our whole session starting from planning days, promotion days, intervention session and challenges session. She would be the one who decide what time we would start our session in the Telegram group or posting on social medias.
Nabahah, who is in charged for public relation would be responsible in handling any inquiries regarding our topic be it from public on social media as well as participants in Telegram group during the session.
Last but not least, we have Hidayatul and Izzati as publication and promotion in-charged. They would be monitoring all posters and videos promotion before it being posted.
Now that all of us already have our role, it was time for us to gather and further discuss on the given topics, fruits and vegetables.
First meet-up: 23rd
Sep 2020, 9 pm
The meeting was conducted
through Google Meet as we were all still at home (and we wish to do our next
next meeting face-to-face for better outcomes, but He knows better). Few days
before we meet, we discussed in our group Whatsapp that each member need to
come out with a catchy title to be used for our group and brainstorm any ideas
that would be beneficial for the group.
There were few agendas
that we discussed that night;
·
Choosing the best title:
-
The funny part of choosing the title was
trying to translate it to Malay and it all sounded very weird, made it hard to
choose. Like “Let’s Color Your Plate” would turn to “Mari Kami Warnakan
Pinggan Anda”. “Gear Up Your Fibre” would just be “Naikkan Serat Anda” if
we translate it. Most of other groups encountered the same problem too, thus,
the mainboard team let us use English for title. Hence, we chose “Gear Up Your
Fibre” as our title
·
Decide our goals and objectives.
-
Aligned with the program’s objectives, our
objective is to increase awareness on the important of consuming various fruits
and vegetables for its natural benefits.
·
Discuss on activities and challenges
-
Each of us came of with few ideas on what
to conduct during our session. We discuss on rough ideas on what type of talk,
challenges, videos and infographics that were suitable for our module.
-
Here again the funny part of the meeting,
person who came out with the ideas would be responsible for their ideas. As
example, Alya came out with the ideas of making tutorial on planting own
vegetables at home, thus, she would be the one who would execute her own ideas.
As to conclude the meeting, we came out with our group title and decided to meet again on another set date to present on how to execute each activities and challenges proposed.
As one of the group members,
I love to see how everyone was very supportive towards each other’s idea as we
expand the ideas together to make it better. It was a fruitful discussion I
shall say 😊
p/s:
we did not take any pictures as we were focusing on the meeting too well that
night.
Presenting ideas’
execution: 28th Sept 2020, 3 pm
5 days have passed, and
each of us were ready to present on how to execute the assigned activities but
before that, let us see what would be our activities and who are the
in-charged.
|
Activities |
Person
In-Charged |
|
Talk:
Aku, Kau & ‘Fibre’ |
Syarif |
|
Infographics:
Do You Know? |
Izzati |
|
Videos:
|
Nabahah |
|
Videos:
|
Alya |
|
Quizzes:
Let us Squeeze our Brain |
Hidayatul |
|
Challenges:
The more the merrier |
Fatimah |
The main highlight of our
module is of course the infographics as it would be the medium for us to disseminate
reliable information related to fruits and vegetables. Izzati has came out with
few topics for the infographics. The suggested topics are:
|
No |
Topics |
Person-in-charge |
|
1. |
How addition of fiber in diet can control body
weight? |
Syarif |
|
2. |
Types of fiber and its function |
Izzati |
|
3. |
Fruits and vegetables serving size |
Alya |
|
4. |
Easy way to encourage more fruit and vegetable
intakes |
Izzati |
|
5. |
Benefits of fruits and vegetables according to
colors |
Syarif |
|
6. |
Free calorie vegetables |
Hidayatul |
|
7. |
Fruits and vegetables storage & handling
guides |
Nabahah |
|
8. |
Myth and Facts on fruits and vegetables |
Fatimah |
All of us agreed with the
suggested topics, thus we divided among us on whom would be responsible to
provide materials for each topic (as written in the Table).
Next, me, Nabahah present the proposed video recipes which would be rainbow wrap (vegetables wrap) and
magic banana (banana ice-cream). However, as of today, I decided to change the
recipe as there was this one group already made chicken wrap. I figured out
that, egg wanpaku sandwich would be the best substitute as the ingredients are
easy to get and it contains a lot of vegetables! (Check out this Korea cafe vlog to see the scrumptious various wanpaku!
As for Alya, at first,
she wanted to make two videos, first video would be showing the process of
planting Brazil spinach, while the next video would be the progress of its
growth. However, she later decided to make 2 different planting tutorials which
are Brazillian spinach and swamp cabbage. Not only that, she also volunteered
to make cauliflower Bolognese spaghetti recipe video.
For the challenge,
Fatimah has clarified on how the challenge should be conducted and scoring
methods to find winners for our challenges. I personally thought that assessing
and scoring challenges would be something difficult for us. Despite that,
Fatimah had come out with solution and make tables of division on who would be
in-charged on assessing and scoring for that three days challenge so that
everything turns out smoothly.
Hidayatul also came out
with the few best ideas on how could we conduct quizzes and pick our winner, it
is via Telegram Bot! Very easy to use and brilliant! There would be two
quizzes conducted and all would be related to our infographics.
Last but not least, for the talk, Syarif suggested that we invite famous speakers like Sr.
Maria Ulfah or any famous dietitian to present our talk, however, after we gave
some moments and thought, it would be great and better if we do it by
ourselves! Thus, Syarif and Izzati would be the speaker for our upcoming talk.
Preparing for the best: 15th
Oct 2020, 9.30 pm
We received the news that we cannot go back to to campus until announced date, thus, the community placement for session 2 would be conducted earlier than is supposed. As we already have all the activities planned ahead, what we discussed during this time was the timeline for each activity. We discussed on which topics should be presented first, according to its priorities. We came out with few amended timeline and had better arrangement for the topics. It was quite a long discussion because we need some time to think and arrange it properly so that everything come out well.
 |
| On going discussion at 11.11 pm |
From the last meeting until today’s date, we did our
discussion for improvement through WhatsApp group. Currently, we are
preparing to finish up our proposal presentation so that later we can focus on
our participants. Not only that, our coordinator, Fatimah, also has provided
completed timeline for the whole program as below!
Just looking at the timeline poster makes me excited
(but nervous at the same time)
Fuuhhh, it is a lengthy second post, because we discussed a lotttttttt. However, I am grateful that we have a long time to prepare ourselves on what is the best and also give us space for improvement. Day by day, we always discover and learn something new. I could see how cooperation and criticism are part of learning. It is the small values that we cannot learn anywhere. It is the values that we instil while we learning. Towards the end, I am looking forward to learn a lot of new things together.
Till next time.
Regards,
Nabahah
-💮PREPARATION WEEK💮-
“Without deviation from the norm, progress is not possible.”
Yes, the daily norm needs
to be changed to build the progression. From the beginning plan up to the
progression till the awaiting day. The need for the first step to make the
progression moving. Alhamdulillah!
As the clock keeps ticking tock reminding the date to Gear Up the Fibre of MyDietBuddy participants, we as the group in charge of the vegetables and fruits are very excited to announce all the amazing and interesting agenda that has been planned and prepared for the participants and the public. For a few months of preparations, discussions after discussion, as well as modifications to various aspects to meet the opinions of each of us to get the best results, the Gear Up Your Fibre slot will be in action soon!
So far, all the division of tasks to the group members has been implemented and each of us is waiting for our turn to publish the assigned task. The division of duties as shared before is not only the responsibility of the person in charge but each member of the group plays a role together to remind the other members of the group as well as provide excellent support and guidance.
Now, each of us is currently working on completing the infographic posters, compiling interesting facts and questions that
will be shared with the participants soon. After that, all the posters will be
displayed on social media Instagram, Telegram, Twitter, and Facebook at the
appointed time.
Alhamdulillah, we are ready to continue this MyDietBuddy
program with enthusiasm. We are so excited to share those vegetables and fruits
that are very beneficial for healthy weight control. However, we still feel nervous
to start with MyDietBuddy participants. Hopefully, when our turn comes, all
participants are still eager to follow and continue this program until the end
then continue to successfully adopt a healthy lifestyle even though the
MyDietBuddy program is over.
So, as an introduction to
vegetables and fruits, let's look at the facts that many of us do not know or maybe knowing but confuse about.
Click the video link below to identify whether it is fruit or vegetable.
https://www.youtube.com/watch?v=DTK-uWx_VQo
Wow!
maybe it is very common to differentiate fruits and vegetables but for me, even at this age, sometimes got confused to decide whether the food I eat is fruit
or vegetable. For example, the most famous and interesting roughage, tomatoes.
I heard many kinds of arguments shared on social media about tomatoes. Many
said tomatoes are fruits but some others said that tomatoes are vegetables. So
what exactly tomatoes are?
Humm... I found an article shared about tomatoes and it is very interesting.
Source: sciencealert.com
link:https://www.sciencealert.com/here-s-why-a-tomato-is-actually-both-a-fruit-and-vegetabl
It is an amazing fact to know
that tomatoes are actually fruit as well as vegetables that we can add to our
soup or curry or maybe we can enjoy eating them as our daily snacks right?
By the way, there are many more interesting facts to be shared, so please stay with us until the end. Oh yes! Our group has the plan to make another meeting this Friday (20th Nov 20) to update on our tasks and progress. I really hope everyone doing fine and excited to meet each other again virtually, and,of course, the exciting feeling for starting up the slot of Gear Up the Fibre with MyDietBuddy participants soon, In Shaa Allah.
Till next time.
Regards,
Hidayatul
-💮PRE-INTERVENTION WEEK💮-
Session 2 has started and we are finally reaching our intervention week which will start on 28 November 2020. By seeing the participants’ responses in the Telegram group, made us super excited for our turn especially our challenge as they are still showing interest to our community program. We didn’t expect that many of them will join the challenge and answering quizzes.
This make us more spirited and enthusiastic. Therefore, many preparation have been planned in order to have a success and smooth program. During this week, we have conducted a meeting and improved some ideas for online coaching.
Google Drive creation: 19th Nov 2020
On 31st October, Nabahah
has created Google Drive folders for us to upload our works in it. This is so
helpful as it allows members to easily access and open the group works such as
written proposal, videos, posters and infographics at anytime and anywhere.
4th meeting: 20th Nov 2020
As our group intervention week is
coming nearer, we decided to conduct a meeting among our group members in order
to achieve a great and success program. The meeting was led by Syarif (our
group leader) through Google Meet. Before meeting, we have listed out the
topics and issues to be discussed. Some of the objectives were including update
of current progress from each PICs, action plan of intervention week, timeline,
portfolio writing and arising issues.
4th meeting via Google Meet
Here are the outcomes of the meeting:
Update on current progress:
📍 Proposal writing and slide presentation
The written proposal has
completed and ready to be submitted. As for the presentation slide, it was
completed by Alya and Fatimah on 14th November 2020. The slides were
shared to Syarif and Nabahah for video making. The video were recorded on 24th
November 2020. Both the written proposal and slide presentation will be
submitted on 27th November in Google Classroom by Syarif.
📍 Contents that are completed
· Group poster
·
Tentative poster
· Teaser Video
·
Cover poster for infographics
·
Talk poster
·
Cooking demo cover poster
·
Edible landscape cover poster
·
Challenge poster
·
Quiz poster
·
Edible landscape video
· Cooking demo video
Most of the cover poster are done. The template for cover was created by using the template that Nabahah has made as reference.
📍 Contents in progress
·
Infographic posters by each member
·
General poster
·
Infographic caption
The contents for 1st
intervention week will be completed and rechecked by each member on 26th
November 2020.
Action plan update:
Fatimah, our program coordinator has made an action plan during the intervention week and arranged the person-in-charge for each task. All members agreed with the dates they will be in-charge-of. We also decided to do a poll to collect opinions and questions from our followers that are related to our topic for the talk. We agreed to do the poll in our own Instagram account in order to reach more audience. We also divided dates for each member to do the poll. The poll was started with Syarif on 21st November and will end with Hidayatul on 26th November 2020. On 25th November, almost 30++ questions were received by us. The questions were then filtered and arrange accordingly for the talk later on 30th November.
Additional information for infographics: 24th Nov 2020
We have almost found 35 extra
information related to our topics and Alya has listed them out to make it
easier for us to trace which topics that have been covered. As there were many
topics, we decided to focus on topics that are related to the first four
infographics. After that, Fatimah filtered and slashed out all irrelevant
topics and left the remaining. There were around seven additional topics and
four random topics chosen. The random topics which are not related to our main
infographics will be shared during sharing session with participants at night.
We then divided the seven additional topics among members to remake the poster.
|
Infographics |
Additional
Information |
Person-in-charge |
|
WEEK
1 |
||
|
Main
info 1 |
How addition of fibre in diet
can control body weight? |
Syarif |
|
Nak kurus? Tambah sayur dalam menu anda! |
Fatimah |
|
|
Main
info 3 |
Fruits and vegetables serving
size |
Alya |
|
Kepentingan makan dari pelbagai kumpulan makanan |
Alya |
|
|
Makan 2 sajian buah setiap hari |
Nabahah |
|
|
Main
info 4 |
Easy way to encourage more fruit
and vegetable intakes
|
Izzati |
|
Cara lebihkan sayur dan buah setiap hari |
Alya |
|
|
10 cara mudah untuk capai target 3 sajian sayur setiap hari. |
Syarif |
|
|
GAP
1 WEEK |
||
|
WEEK
2 |
||
|
Main
info 5 |
Benefits of fruits and
vegetables according to colors |
Syarif |
|
Cara awet muda dengan buah & sayur |
Izzati |
|
|
Khasiat buah kiwi, limau, manga, kurma, prune |
Syarif |
|
|
Apa sumber vitamin C anda hari ini? |
Hidayatul |
|
|
Tahukah anda akan khasiat sayuran dan buahan ini? |
Alya |
|
|
Ingat! Pastikan anda ambil cukup buah & sayur setiap hari! |
Fatimah |
|
|
Main
info 6 |
Free Calorie vegetables |
Hidayatul |
|
Perbandingan sihat/ food swap · Jus tanpa gula vs cordial · Buahan vs kek dan kuih · Sup sayur vs sayur goreng |
Hidayatul |
|
|
Main
info 7 |
Fruits and vegetables: Storage
and handling |
Nabahah |
|
Pastikan bekalan sayur segar ada di dapur! |
Izzati |
|
|
Tips kekalkan nutrisi buah dan sayur |
Nabahah |
|
|
Main
info 8 |
Myth vs fact |
Fatimah |
|
Mitos 1 (kurus) |
Fatimah |
|
The coloured column except green indicates the additional information.
Example of poster done by Fatimah.
Sigh..I am super excited but also nervous at the same time. I hope that with the thorough plans tha twe have done will make us successfully deliver information to participants. Nevertheless, we do not put too much hope as we do not want to fall into despair later on. Thus, we have a mindset and believe that Allah is the greatest planner. As mentioned in Surah al-Anfal verse 30,
Till next time.
Regards,
Alya
So, we uphold this magical quote as the mantra to motivate us not to prepare everything at eleventh hour and get everything planned nicely.
💜 LIVE TALK: 💜
We successfully collected a bundle of curious questions from various
people retrieved from 'ask me question' on Instagram. The overall number of
question we received was 30 something. Surprisingly, they were plenty of them
curious and eager to know the truth and fact of fruits and vegetables.
Initially, we didn't expect to receive such a huge amount of question. We also
think that we couldn't manage to answer every question due to time constraint
during the Live Talk session which we allocate only for an hour.
Syarif and Izzati, the PIC for the live talk session screen and sort out the list of the questions meticulously. Finally, they managed to pick the most famous, important and interesting 10 questions to be answered on the online session. Originally, both of them suggested to answer only the 10 question but after further discussion done with other team members, we decided to be fair and square to all the questioners. All of the questions will be answered, but only the top 10 will be broadcasted. The rest will be answered in the form of posters that we will publish later on our social medias including Telegram. Don't worry, we wont let our followers upset by ignoring their curiosity about fiber intake! We will ensure to give our best service to share the knowledge 👍
Since
everyone is stranded at home due to TEMCO, we have no choice but to agree with the
option of doing video presentation. Syarif and Nabahah who volunteered to be the
presenter will record their own part of the presentation. After doing so, they merge
both part into one video and upload it in our Google Drive. The video has been
reviewed and valued by all of the team members. Everyone is satisfied with the
video quality and content. Thus, the video is ready to be submitted tomorrow!
Thanks to CMCO, we discover a number of methods to get connected virtually in world of technology even each of us are living miles apart. Honestly, it is hard to get used with this new style of communication at first, but as the time passes, we enjoy every bit of it. Surely, after Covid-19 end later we will vividly remember the joy and hardships of this virtual learning adventure.
💜 GENERAL POSTER: 💜
Hidaya has finished our group's general poster that briefly display our activities during the intervention week.
S e t...
Alhamdulillah, Syarif and Nabaha has successfully submitted our group’s video presentation via email to the course coordinator, Asst. Prof. Dr. Nurul Hazirah. So, at this moment our group has finally settled dealing with proposal matters. Our focus now will be fully shifted to coordinate the community program successfully.
💜 VIRAL MESSAGE:
As our
program will kick start tomorrow, Alya remind the team to complete our
to-do-list as soon as possible. Creating viral message for our Live Talk on
29/11/2020 is one them. Viral message is extremely important to notify everyone
about our talk. Plus, viral message is very powerful as it can reach infinite
number of people virtually. We just require social media platform to spread the
message and there you go, the message will be forwarded everywhere in no time
in just a single click! Amazing, isn’t it.
Oops! I forgot
one more important thing. The sentences in the message need to be catchy and fascinating
to capture people’s attention. Syarif has volunteered himself to create the
viral message. Guess what, the viral message turns out unexpectedly splendid. Want
to know what he wrote in the message? Let read it in the picture below!
💜 FINAL CHECK-LIST:
Fuh, I
think I have written so much in this update.
Let’s breathe
in and out for a while. *in, out, in, out*
Okay! The D-day is tomorrow. We have less than 24 hours before our session kick off.
*nervous*
This is our final gear up preparation. Fatimah, the coordinator has pointed out the clearer order to conduct the activities for our first day. She also lists out the content that need to be publish in both Instagram and Telegram.
*drum rolls*
✨💮INTERVENTION WEEK💮✨
Go !!!
28 November 2020, Saturday
Today is our day. We start working on the progress in the morning. Rechecking
every part of our content such as infographics, description of contents and
several other tasks. Alhamdulillah, everything is ready. Us also, mentally and
physically ready to venture the journey of this program.
Our session begins at 3pm after Sugar group has
completed their quiz session with participants in Telegram. Alya, starts
commencing the session by greeting and introducing our group to the participants. Other team members also play along with the greetings and introduction. The participants were excited to get to know us.
They are very friendly as always. We have noticed the friendly environment between
participant and organizers in session 1. We are glad the environment is still
intact and fresh even though the program has moved to the second phase. Kudos
to the participants! We love their energy. It ignites our excitement even more to engage with them throughout
the day. Alya and Syarif also created several polls to figure out participants' knowledge and interest about
our topic.
Go !!!
28 November 2020, Saturday
Today is our day. We start working on the progress in the morning. Rechecking
every part of our content such as infographics, description of contents and
several other tasks. Alhamdulillah, everything is ready. Us also, mentally and
physically ready to venture the journey of this program.
Our session begins at 3pm after Sugar group has completed their quiz session with participants in Telegram. Alya, starts commencing the session by greeting and introducing our group to the participants. Other team members also play along with the greetings and introduction. The participants were excited to get to know us. They are very friendly as always. We have noticed the friendly environment between participant and organizers in session 1. We are glad the environment is still intact and fresh even though the program has moved to the second phase. Kudos to the participants! We love their energy. It ignites our excitement even more to engage with them throughout the day. Alya and Syarif also created several polls to figure out participants' knowledge and interest about our topic.
We ask the participants to guess our module. Most of them guess the answer correctly. Well, pretty obvious there are a lot of clues we are from team “sayur dan buah” in the intro part. But this one respond from a participant is somewhat amusing. Thank you for cherishing the moment with your random joke. Haha! 😂😂
And, this is the main topic discussed in today's session. Syarif is the PIC who is responsible to explain the detail about this topic.
After getting
responds from participants about this topic, we are genuinely astonished by their
knowledge. They know a lot about fibers and some them already regularly consume
fruit and vegetables every day! Interestingly, it is very kind of them to share
with us a lot of tips to make variety of delicious vegetable juices. Very fantastic and influencing!
I personally never try making vegetable juice suddenly feel so moved to make
one. They can be such a great example to motivate other participants who dislike
veggies to consume it as well.
On the other side of the coin, Izzati and Hidaya are in charge to keep our Instagram and Twitter updated along with the content posted in Telegram. Hence, all of our audience from various social media platforms can get the up-to-date information on their screen.
 |
| Instagram update |
At night,
we have a light yet meaningful sharing about the benefit of celery juice
conducted by Nabaha. She provides them a video from ML Studio in YouTube that
explain every goodness of celery juice. The participants seem to show interest
towards the topic tonight. Some of them share their experience making and
drinking celery juice. Some share wonderful tricks to make the celery juice
tastier and acceptable to veggie beginner.
The most critical part of the night is when one of the participants shared a screenshot of fact about celery juice that she obtained from an Instagram account. It said that the nutrient in celery will be pointless if other fruits or vegetable is mixed together in the juice. However, the resource of the fact are unknown but after several research through the net, we found that it is equivalent with this one article in here.
There are several debates on net about celery juice. And we carefully concluded to the participants that celery juice is not necessarily can be drink only on its own, and it is also no harm to add extra ingredient such as apple, ginger and lemon to intensify the taste (after several research and discussion among team members, refer pictures below). On a serious note, there is no solid evidence that portray celery juice isn't beneficial if blended together with other fruit/vege. At the end of the day, we are going back to basic where the vegetable juice (i.e. celery juice) is simply a supplement that do not resemble the whole-food nutrient. So, either it is being mixed with other ingredient or not, it won’t give any significant side effect to the body. The most crucial key is to consume every food in moderation.
All is done for today. Alhamdulillah, everything run so smoothly. We did
a great job for the first day. It is time to hit the sack, get enough sleep to
face our second day tomorrow.
WAITTTTTT, NOT YET!
Syarif decided to experiment live broadcast using Instagram and Facebook tonight. This is to ensure we will be fully prepared beforehand to handle the live broadcasting procedures which is quite new and complex to us. Technically, it is quite handful to link Instagram live to the Facebook. Luckily, our friend from the other group got our back and lend us a hand to teach us about the steps. Fatimah will be responsible to handle the FB Live since she can understand the complicated procedures very well. Meanwhile, Syarif and Izzati will broadcast their Live Talk on Instagram. The rest of the team members will give support virtually and notify the team if there is any problem detected. We are so grateful the live talk trial at both Instagram and Facebook went well. This means we can reach wider audience from both social medias. Hopefully.
Digital technology nowadays is indeed amazing. Well, I might sound like a grandma but we can’t deny the fact that we rely so much on technologies to connect us with the world. Especially during this pandemic time where we hardly meet people face to face.
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| IG live trial |
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| FB live trial |
💖REFLECTION OF THE DAY 💖
There are so much things going on in one day. I would like to share beautiful
words quoted from Alya’s message which she received that from our course
coordinator, Dr. Hazirah.
“We can
learn and unlearn things”
We find that this word is very comforting to keep us motivated to
venture in this community program. Truthfully, we are worried if we trigger any
mistake that would take us down and even worse, disgrace our university’s reputation.
We learnt that if we mistakenly made a false explanation about a topic, we need
to quickly get back on track and seek for the right fact to ensure the public
receive a truthful information. We hold responsibility to every word that we
preach. Somehow a mistake done today can be such a meaningful lesson to shape the better version of us tomorrow.
Then, we also learnt how significant a discussion among team members would
be before deciding to answer the participants questions. The output from a teamwork
will never disappoint anyone because teamwork always makes the dream work!
Alright peeps, I think we already reaching the end of this entry. I’m so
thrilled yet can’t wait to face our second day tomorrow at the same time. So,
that’s all for this entry.
Till next time.
Regards,
Fatimah
29 November 2020, Sunday
A quote by Benjamin Franklin suddenly came
accoss my mind,
“If you fail to plan, you are planning to fail.”
Thus our morning started with an update on today’s action plan from Alya. Daily reminder of action plan really helpful for us in a way to ensure everything runs smoothly as we conducted this program. As for today, the person in-charge for the main activities were Izzati, Alya and Hidayatul.
Action plan for November 29 activities
Before we started our sharing, Syarif has
initiated the day by greeting the participants and asking them on what they had
for breakfast. As they were updating on what they eat for breakfast, one of our
participants shared that she also used oat flour as thickening agent in her
cooking. We found that this was interesting as we normally heard that corn flour
is used as thickening agent in cooking but never heard anyone use oat flour for
the same purpose. We also being asked on which one is the better choice between
barley and oat. As we dug into it further, it happens that both barley and oat
perceived their own benefits as both is known to be a good source of fibre and
packed with nutrients. However, we found out that hulled barley has higher
fibre content compared to its polished version and also oat.
https://patch.com/illinois/oswego/bp--barley-vs-oatmeal-the-best-option-for-your-diet
To warm up, we started our 10 a.m module with a few questions regarding the basic knowledge on fibre. We have collected around 18 votes from participants in Telegram group and around 20+ from public in Instagram.
Izzati was in-charge for sharing Infographic 2 which covers on types
of fibre and their functions. It was fascinating to know that fibre plays important
role in digestive system, blood glucose and blood cholesterol regulation. We
have made few posters on this infographic and distributed them with a brief
explanation.
Furthermore, the sharing continued with the mechanism of dietary fibre in blood cholesterol regulation and digestive system. Knowing what our body does with all the things we consumed can be captivating, right? And yeahhh, when it comes to mechanisms…process…illustration can be really helpful to easily understand the things. We shared this as we feel that people should know what is going in their body after consuming vegetables and fruits. It also acts as one of the way to attract participants to eat more fruits and vegetables.
Responses on instagram story shows that most
of them are aware of the types of fibres
Our next sharing at 2 p.m was conducted by Syarif. He shared 10 easy ways to consume at least 3 servings of vegetables daily. We choose to share this tips so that people can have insight on how to make sure they take enough dietary fibre daily.
10
interesting tips to complete at least 3 servings of vegetables prepared by Syarif
In order to increase our engagement with the participants, we asked if they had practised any of the tips shared by Syarif. Some had said only one and some have said all. Not only that, they kindly shared what they had done to make the meal more interesting especially for their kids.
Then at 3.30 Alya had shared a
crossword puzzle as a game for them and revealed the answer at 6 pm. To engage
more with the participants, Hidayatul has shared fruits and vegetables bingo.
We got a few responses from participants. One of them had shared it with her
kids which is good for early education. Not gonna lie this is one of the
interesting and effective way to attract kids attention to know more about
fruits and vegetables. With that, we may increase the chance for them to try
variety of fruits and vegetables.
Activities and games that we
posted on telegram group
At
8.30 pm, we remind them of our talk which was conducted on 9pm. Alya shared the
link for the talk for those who has not yet joined.
Live
talk entitled “Aku, Kau & Fiber” were conducted by Izzati and Syarif on
Instagram while Fatimah linked the talk to Facebook to reach bigger audience.
The Talk ran smoothly and most questions
gathered before the talk are answered successfully. Syarif and Izzati also made
time to answer some questions from live talk. After all, it was a great
experience to for all of us. The great thing about technology today is that we
can save our live talk and reposted it on the social media. Thus, for those who
were not able to join our talk at the allocated time can still have the chance
to watch it. After the talk ended around 10.30 pm, we discussed action plan for
the next day and listed the infographic poster to be uploaded in the Instagram
feed.
💖REFLECTION OF THE DAY 💖
Alhamdulillah, 2nd day of our module went well. We were blessed as there are still interaction with some participants even though they are not as many as during session 1. We were also grateful to have a Q&A session with our participants. We have discussed a lot throughout the day. Some also shared their cooking tips and meal preparation tips to encourage their family to consume more vegetables and fruits. They also enjoyed the game and module that we have prepared by stating it was well-illustrated, informative and interesting. While polishing our skills to be a good dietitian, we also got to be more creative. It will be really helpful for us especially during this era in which people were attracted to medias. Also, despite sharing our knowledge, there were many things that we learnt from the participants too. And yeahh… we really appreciate all of the lessons we learnt along the way.
30 November 2020, Monday
We have entered Day 3 of our group module!
Yesterday was
indeed a hectic day. However it didn’t stop us to come back energetic with more
sharing on our third day! As for today, Alya, Nabahah and Fatimah were given
the responsibilities to be the person in-charge of today’s module. Around 8.30
am, Hidayatul began the day by asking what they had for breakfast. Most of them
shared their menu. Then we had a little discussion on the fibre content of
different breads. We also gave a tip for beginners who want to try to have wholemeal
bread for breakfast. We suggested them to take the gardenia’ bread in light
green pack as it is not fully wholemeal. Talking about wholemeal bread, it
reminds us of our classmates, Epicura. Most of us has already choose wholemeal
bread over white bread now. We can easily find green or purple pack of gardenia bread at
their room compared to when we were still on our first year. HOW TIME FLIES~~
At 9.20 am, Hidayatul have made
a poll related to our 3rd infographic which was “Fruits and
vegetables serving size” and “How to eat variety”.
Serving size is
one of the effective way to make sure we take enough fibre a day
Since the participants easily
understood the infographics, Alya continued with the second part of today’s
module which was ‘Eat variety’. The importance of eating variety was being
emphasized to make sure we get balanced nutrients in a day. It can be achieved
simply by following the concept of “Suku-suku separuh” by Ministry of Health.
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Our sharing this morning ended with a
simple quiz to test the participants’ understanding of today’s information.
Even though it was just a simple quiz, it gave us big impact in measuring our
skills in delivering information and knowledge to other people.
Then they were asked about their
readiness to eat variety of food. Most of them answered yes, they will do it
right now but some answered they will try few eating variety steps first.
At 3.00 pm, Nabahah continued with
our second activity of the day which was cooking demo 1. We’ve stumbled upon
too many healthy recipes along the way. Be it from our friends from previous
groups and even from our participants. It made us zeal to share more healthy
recipes too! Nabahah showed them how to make Wanpaku Sandwich which was among the
current popular sandwich. Nabahah also has explained why Wanpaku sandwich was
choosen and the origin of it.
Nabahah also has delivered a shocking fact about this meal. She explained that this simple meal can become unhealthy as Malaysians are creative and love to modify food which cause the meal high in calories. Yes, being creative is fun but being moderate when it comes to food is pure enjoyment! As stated in Surah al-A’raf verse 31,
“..and eat and drink, but be not excessive.
Indeed, He likes not those who commit excess.”
Some participants were shocked by this
truth as they love to prepared it that way especially during family gathering
and else. However, after knowing the fact, they acknowledged it and learned
something from it.
"Tick..tock..tick..tock"
Its 9 p.m already but we still have the
whole night ahead us! So it isn’t a crime for us to have a light sharing
session with the participants, right? There came a “popcorn session”!! Fatimah
has conducted the light sharing on corn. She also shared a video on assorted
popcorn recipe in a healthier version.
Some facts on corn and the well-known snacks, popcorn by Fatimah
💖REFLECTION OF THE DAY 💖
Every day may not be perfect, but surely, there’s something good in
every day. Like the other day, we were grateful that Allah ease everything for
us today. We were so happy that most of the participants showed us with endless
enthusiasm to practice what we have shared. As human, we admit that our
knowledge are limited. Through this program, we also learnt many new things
from our participants. It felt nice to learn new recipes and interesting tips
from the participants *Lots of recipe
modification ideas to suggest to our patients or clients too heheheee*. Aside
from that, we found that sharing knowledge pushes us to become better at what we do,
while the responses from the participants help us to stay motivated to share
more.
01 December 2020, Tuesday
Day 4 already?? Here we go again!!
Today is not just Tuesday. It is a “Transformation Tuesday”! Seriously, what we were going to transform?? Of course it was something to do with today’s module! The person-in-charge for the module today is Izzati, Alya and Hidayatul. At 7.40 am, Syarif has greeted participants. And remember Wanpaku sandwich from yesterday’s module? Today, one of our participant has tried the recipe for her breakfast! Cool, right?😍😍
Wanpaku sandwich made by our participant. A great breakfast
to start a day!
At 10 am, Izzati who was
in-charged-of Infographic 4 began her sharing session. Before delivering the
information, she had created a poll related to Infographic 4. Most of them
answered that people dislike vegetables due to it bitter taste, texture and
colours.
·
Then, Izzati mentioned that the
tips she is going to share will be focusing on family health thus the tips will
follow the age range to encourage higher vegetables and fruits intake among
family members. This tips might be a great help for everyone who has problem to
initiate and encourage themselves or their family members to eat vegetables and
fruits. As we presented them with many tips, it gives them options to try it according
to what practical and suits them more. We learnt that the participants also
agreed with the tip on growing own vegetables and fruits at home the most since
the tips was successful. One of the participants shared that she had made her
kids gardening together with her and her kids started to eat the vegetables
they tend to reject before.
Then at 11.40 am, Alya had
created a simple quiz to test their understanding before the sharing session
end.
We were very satisfied that most of them understand this topic. Most of them have correctly answered the questions.
At 2.30 pm, Alya who was the PIC for next activity began her sharing
session which was Edible Landscape Part 1. Before jumping into tutorial video,
she explained what is edible landscape and the importance of home gardening. For
the Edible Landscape Part 1, Brazilian spinach was chosen as it is easy to
grow. This activity was significantly one of the way to encourage everyone to
eat vegetables and fruits. This is because we will be excited to try our own
crop through home gardening. Besides, a lot of benefits can be obtained through
home gardening.
Alya ended this activity
with a poll and a photo of her own Brazilian spinach.
At 9 pm, we continued our day with sharing session about random
topics related to our module. This time around was Hidayatul’s turn to share.
She decided to talk about the health benefits of star fruit. Hidayatul also
gave a shocking fact about this star fruit in which people with chronic kidney
disease cannot consume this type of fruit as it can lead to death due to its
neurotoxin properties. We think that is was a beneficial sharing especially for
those who suffered with chronic kidney disease or caring for the family who was
diagnosed with it.
Before we end, we reminded the participants about our quiz which will be
conducted on tomorrow’s morning.
💖REFLECTION OF THE DAY 💖
Alhamdulillah for another day, another chances for more knowledge sharing sessions. As our main objective is to encourage people to eat more fruits and vegetables, we were delighted to know that one of the participants who disliked vegetables very much had slowly taken it with her meal. However, she stated that she still cannot eat in raw form and need to blanch the vegetables first before eating them. We consoled her that it’s okay to eat in any form as long as she took it. It was a great and brave move of her to start eating vegetables and we praised her for that. She said it’s all thanks to all committees who have encouraged and inspired her to consume vegetables and fruits.
We were truly happy as we’ve got to inspire participants to grow
their own vegetables. For instance, during 2nd activity which was edible
landscape part 1, most participants were hyped up since this was the most
awaited activity. They started to share the home produce. Then, one participant
got motivated and showed us her purchase of hydroponic pots right after seeing
the shared gardening photos. She got inspired and started to grow her own
vegetables. We also managed to attract new participants through this activity. They shared the picture of their vegetable garden and crops with us.
We also received few compliments from the participants which made us
more motivated to share many new information to them.
We were impressed by our participants’ quick-wittedness as they can
quickly guessed our topic using the hints given. This showed their interest to
our activities and we loved it. We also realized the important usage of poll
and quiz created using telegram app. The poll or quiz created before and after
every infographics were really helpful in assessing our participants’
understanding of certain topics. We can identify which part they don’t
understand and need to explain more on it. Thus we decided to make the poll to ask
their readiness and a simple and short quiz to test their understanding for our
next topics.
2 December 2020, Wednesday
Aren’t day going too fast? It’s our last day of first
week!
Time flies so fast. Just in a blink of an eye, we already came to
our last day of the first week. As for today, the person-in-charge of the main
activities were Hidayatul, Syarif and Nabahah. At 9.50 am, Hidayatul posted
Quiz 1. We had discover Quizbot from the telegram and we found that the bot is
very practical to be used in creating the quiz. As we leave the quiz for
participants to answer, we were very anxious to know the one who can get full
marks for this quiz. And we also want to see how many people can understand
what we have shared when conducting the Part 1 of our module.
Then at 11.00 am, Syarif
proceeded with Q&A posters related to our talk which was conducted on 29
Nov 2020. Most of them understood the explanation given.
Some of the summary of our
talk, “Aku, Kau & Fiber” prepared by Syarif
At 12.00 pm, Nabahah continued with the last activity from our group
which was Cooking Demo 2: Magic Banana. Before proceed with the tutorial video,
Nabahah shared some nutrition facts about banana and a written recipe for this
menu. It was indeed an easy tutorial, a fun way to eat your fruits!
Magic banana is actually an ice-cream. To add some spices to this
sharing, Alya also has shared a few fruit based ice cream recipes. It was so mouth-watering!
Some ideas to make eating fruits become fun
especially for kids
Around 1.30 pm, Nabahah wrapped up our group module for first week
of intervention by reminding our participants to take more fibres in their
diet. Other group members were also encouraged them to be ready for next
activities conducted by our group before bidding farewell.
💖REFLECTION OF THE DAY 💖
Can’t believe we already finished conducting our first week of
community programme. Truly, many things we’ve learnt along the way. One of the
important things is communication skills. It was hard at first, engaging with
people especially through online platform. But Alhamdulillah, everything went
well for us all. Being bombarded with a lot of questions by participants were
also challenging. There’s some questions that we don’t really know or don’t
know how to explain it well. We work together searching for answers for the
questions and discussed well before answering the participants questions. With
that, they will get the most precise and well-explained answers for the
questions. Through that experience, we also learn something that we don’t know
before while searching and discussing for the answers. It was indeed very fun!
We also felt the zeal to start our new week on 11/12/2020 with many more
interesting topics and challenges for participants. After all, we really
appreciate the endless participation and response from the participants. We
also hope that every participants can get some insight and benefits from our
sharing. It was just a piece of knowledge that we shared, but we hope that it is
a great one for everyone. Looking forward to see the crowd when our challenge, “The
More, The Merrier, The Happier” starts. And can’t wait to know the winners for
our quizzes and challenges!
My ideas to write runs dry already. So bye for now.
Regards,
Izzati
WE MIGHT BE LEAVING THE PAST AND THE HISTORY THAT WAS
UNABLE TO BE CHANGED, HOWEVER, WE HAVE THE FUTURE THAT WE CAN PLAN TO CREATE
BETTER THAN THE PAST AND MAKE IT THE BEST!
THE WORD OF GRATITUDE AND WISDOM
Alhamdulillah Ala Kulli Hal. Praise to Allah AWT for giving us
a lot of chance to keep improving day by day. The word may show humble gratitude
but the heart feels so grateful until no word can show how is it.
Again, praise to Allah SWT for everything that has been done
in the first session of our group. Without help from Him, we can’t reach it until
here. Yes, we can take a peaceful breath now because we have a week gap.
However, As stated in Surah Al- Insyirah verse 7, we will continue the upcoming
session full of preparation.
Surah Al- Insyirah
verse 7
Now, it’s time for us to start up the spirit and get some lessons
from the previous session. Actually, it was a wonderful session for us to get
in touch with the participant. And of course, they enjoyed our activities,
information, quiz, and sharing session.
As for now, all of us are preparing for upcoming
activities and challenges. Yes, it should be more interesting and wonderful
than the previous session. I believe the participant will be more excited about our
sharing and activities.
Therefore, we are preparing our Infographic Poster according
to the topic in charge. There will be an infographic on the Benefits of fruits
and veggies according to color from our leader, Syarif. He also will
include some additional information to be shared with the participants on the first day
of the second session.
Alya is preparing the video of Edible Landscape 2
together with additional information about the benefit of vegetables and fruits.
Not to forget, there will be an infographic poster on Fruit and Vegetables Storage
and Handling Guides to be shared with the participants. This poster is being
prepared by Nabahah.
However, we will try to find as much as possible additional
information to be given to the participant about the vegetables and fruits. For
example, Izzati is finding information on a healthier way to look
younger by using/eating fruits and vegetables.
Oh ya! Not only that, we will conduct another quiz named “Uji
Minda 2” on 15th December 2020 and will be in charge by
me, Hidayatul. I am preparing the question for that quiz based on the Infographic
poster as well as the sharing session. For the additional information, I have
prepared the lyrics for a song cover to be included in my sharing video with
the topic of Vitamin C.
Short Lyrics for the
covered song
The other interesting activities will be “The More, The
Merrier, The Healthier” that will be conducted in 3 days starting on
12th December 2020 until 14th December 2020 and
will be in charge by Fatimah. She also is preparing the Infographic Poster
on the Myth Vs Fact of the vegetables and fruits
I believe
everyone get some motivation to make this upcoming session full of enjoyment and
knowledge because the participants show their attentiveness and appeal to the
activities conducted in the previous session. What makes us feel very happy and
proud is when some of the participants praise and make dua for us in the future.
It was a therapy that kills all the stressors in ourselves.
One of the participants gives us spiritual
words that motivate us a lot
Oh Nooooo…. Unforgettable
task! Yes, the winner for the quiz or “Uji Minda 1” .
We can see that the participants are actually pay their attention towards the information given based on the marks from the overall result. Therefore, we will announce the winner on 11th December 2020 which is the first day for the second session of our group. This decision made because we want the participants to get ready and excited for the next challenge and quiz conducted.
Oh
ya! We are not going to publish the result just like that. I have prepared the special
template to announce the winner.
Before that i would like to share a quotes that strengthen me a lot facing so much challenges during this Covid'19 era!
And Yes! We all are strong! That is why we can reach till here💕
Regards,
Hidayatul
Bam! Bam! Bam! and hello morning, it’s Monday again! ⛅️
4 days left before our group take over for the second time
and “ahhh” genuinely saying, we were so thrilled and can’t wait to meet them
again! So, in order to give them the best shot we can, we have to step up the
game and make it even more engaging and interesting with more fun and
attractive activities!
A day before, on the night of 6 December, we have a thorough discussion to reconstruct our POA (Plan of Action) for the 2nd part of our session. The meeting was led by Syarif (Group Leader) through Google Meet.
‘Yup!’, it took us approximately 3 hours to finish the whole
discussion. There were several issues been addressed which were post-mortem for
our first week of intervention, update from each PICs, action plan for the
second session, ‘challenge activities, report submission and arising issues.
Here are the products of the meeting:
1) Post-mortem for the first week of intervention
Alhamdulillah, all praise to Allah for his guidance, overall we were satisfied with what we had given throughout the 5 days of the first period but still there were always room for improvement – we know we could do more!. In addition, our target for the upcoming period is also to increase the number of participations among members in the telegram group. Among the points that we touched are:
- Leave some gap between sharing session, to allow participants to read & digest the information given
- Addressed the participants as ‘akak’ instead of ‘Puan’ (reduce the age gap, more pleasant)
- Try to engage at multiple hours to see which time we have the most respond from the participants.
Thanks to Fatimah, our group coordinator for constructing the ‘Master Plan’ for the intervention period. However, ‘Life is not easy as it seems’, there were several amendments need to be done, before reaching the intervention day. Along with the infographic sharing, video posting, quizzes games, our main agenda for the 2nd week of intervention is the ‘3-days Challenge’ that will be conducted on 12 – 14 December.
3) Amendments and additional Information
for infographics
After a thorough discussion, our
group agreed to add extra 6 information during the ‘3-days challenge’ to
provide them the very best info we can give related to fibre. Syarif, Fatimah, Alya,
Hidayah, Izzati and Nabaha, each of them come out with several ideas which then
be filtered out and divided the 6 topics chosen among members to come out with
the poster or video.
We also decided to switch between ‘Main info 5 (Benefits of fruits & vegetables according to colors)’ and ‘Main info 7 (Fruits & vegetables: Storage and handling guide)’ as Nabaha suggested that it will be proper to teach them on proper ways of storage & handling fruits and vegetables first before we start the 3-days challenge.
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WEEK 2 |
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Main info 5 (11/12) |
Sayur
& buah : ’Storage and handling guide’ |
Nabahah |
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Pastikan bekalan sayur segar ada di dapur!
(checklist) |
Izzati |
|
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Tips kekalkan nutrisi buah dan sayur |
Nabahah |
|
|
Main info 6 (12/12) |
Sayur
zero kalori + sayuran berkanji |
hidayatul |
|
Perbandingan sihat ·
jus tanpa gula vs cordial ·
Buahan vs kek & buah ·
Sup sayur vs sayur goreng |
hidayatul |
|
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Sumber sayuran yang tinggi protein (plant-based
protein) |
fatimah |
|
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Main info 7 (13/12) |
Manfaat
buah dan sayuran berdasarkan warna |
Syarif |
|
‘Prophetic Food’ |
Alya |
|
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Cara awet muda dengan buah & sayur |
Izzati |
|
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Jus Jamu – apakah rahsia disebaliknya |
Dayah |
|
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Main info 8 (14/12) |
Fakta
vs Auta |
Fatimah |
|
‘This or that’ |
Fatimah |
|
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|
Alya |
|
At first, as we discussed earlier during the pre-intervention period (November) , we were planning to take only 3 pictures of meal per day (breakfast, lunch, dinner – and give a total score of maximum 5 points for each meal). However, it will be a tedious work to calculate the total marks. Hence, we change it to only 1 point for each meal.
In addition, we decided to ask picture for 5 servings of fruits and vegetables a day regardless at any time the participants send the pictures – but must be before 9.00 pm (instead of just 3 specific times a day, B/L/D). We believed that it is more convenient for the participants and the reason we changed it to 5 servings a day a was to liaise with the recommended intake per day according to the MOH (Ministry Of Health).
We also planned to allocate 2 PICs in each day for collecting and scoring the pictures. The list of PICs are as follow:
- 12/12 (Saturday) : Syarif & Alya
- 13/12 (Sunday) : Nabaha & Izzati
- 14/12 (Monday) : Fatimah & Hidayah
Next, at the end of each day, the PICs need to share the scoring and comments from the pictures with the participants in the telegram group. But, hey why not we share it also in the My Diet Buddy’s Instagram story, so at least it can inspire others as well 😊. This is the template that will be used for scoring and comments of their pictures. ’Yup,’ Can’t wait to start it!
5) Report Submission
The report submission date is on 24th of December 2020 which means we only have 9 days after we end our session (15/12) to make it done until the deadline. Therefore, we decided to divide the task and start doing it so that we make it on time. We agreed to compile the written report on 18th December and compile the slide presentation on 21ST December. The presentation slide will be prepared by Alya, while the presentation will be recorded by Fatimah and Hidayatul.
6) Arising Issue
One last thing that we decided last night was to prepare a farewell video from us to show our gratitude and appreciation to the participants for joining the journey with us. Fatimah brightly voluntereed herself to edit the video. Thanks to her 😁😁
So, this is how we planned to do. But sure, ours will be more superb! Be sure to watch it on the My Diet Buddy’s Instagram.👇👇
Pheww.. that was a long ‘talk’. So many things need to be
done during these 4 days before we start ‘rollinn’. Everyone was busy preparing
the infographics, videos and points to provide the best content to the
participants. Yet, seeing each other faces during the meeting ignites the
spirit in ourselves and motivate us to give the very best shot for the second week
of intervention. Aite, let’s do this!!
FINAL CHECK
Yey, Al hamdulillah! The day is coming very soon. Less than 24 hours left to pull the trigger. All the contents and infographics have been assembled in the google drive and Alya has pointed out the flow for our first day tomorrow.
INTERVENTION WEEK (2nd SESSION) 😆
The day we were waiting for has finally arrived. The enthusiast has started to kick in. We begin our day as early as 6am in the morning, we started working on the progress and list out the final plan for the day in the WhatsApp group. Everyone was so eager to have a chit-chat with the participants. At around 9am, Syarif started the morning with a motivational quotes video to spark the group and alhamdulillah we got fast reply, everyone was wishing each other good morning.
Surprisingly, one of the participant replied us by calling our group name, “Alaik salam.. team Gear Up Your Fibre!” and she was the first person joining the chat. We were all so touched and thrilled, and thanks to that it boosted our motivation for the day
Later in the afternoon, buddy Alya take over with her part, ‘Edible Plant!’ and today, we bring you ways on how to plant your own ‘kangkung’ in your house. But before we start the session, we ask for some pictures of the plants they have grown in their house. Here are some of it:
We were so thrilled to see them started planting their own
‘Edible Plant’, alhamdulillah 😊. Next, Alya begin her sharing with the
benefits of kale plant and why it is among the best plant to grow in your
house. She later sharing the video on steps to plant the kale and also has included
an easy yet appetizing recipe which is, ‘Kangkung Tumis’.
After Alya has finished, Izzati proceed with the checklist of fruits and vegetables. The aim was to check whether or not they enough stock of fruits and vegetables in the kithcen. It was fun to see what stocks they have in their kithcen. Below are the pictures of the checklist from one of the participants.
📅12th December 2020 (Saturday) - Second day of Intervention
Later at 9.30am, the participants started to share their fruit pictures taken for snacking. There were varieties of them. They had grapes, guava, apple, banana, grapefruit and even ‘buah mata kucing’. Next, at 10.30 am Hidayah started today sharing session regarding ‘Free Calories Vegetables. she explained about the non-starchy veggies or the zero calorie veggies and compared it with the starchy veggies. Most of the participants were shocked as they thought all vegies have no calorie. Next, Hidayah further explained regarding the portion size between these 2 types of vegetables. Alhamdulillah, everyone got the points from the sharing.
Whopps, it’s lunch time already!!😆😆
The time showed 12.30pm and the participants have started to blast their lunch meal’s picture with the description and of course, it was packed with fruits & vegetables. What more interesting was they sent the pictures without us remind of it. It showed how committed they were in participating the 3-days fibre challenge. We were so proud of our participant. Here are several pictures of their lunch meal
Later in the afternoon, Hidayah started the session with a poll to give a hint about the sharing she will conducted. The topic was about ‘Healthy Food Swaps’ which she emphasized on finding alternative for food that is less healthy toward more nutritious and healthy foods. Again, we were amazed by the participants as most of the suggestions given have been practiced by them. One of the participants shared her achievement on swapping to a healthier choice of foods.
Next, the afternoon session was continued with Fatimah sharing. The title was ‘Plant-based protein’. Once again, the participant was shocked by the fact as they never thought that plant products also have protein in it. So, alhamdulillah it was a great knowledge to share with them. But, before Fatimah started to continue with her sharing, suddenly the group was filled with pictures of participant’s snacking meal. Most of them had fruits such as papaya and starfruit while one of them made a banana pancake using recipe by buddy Maryam 😊.
We really are amazed by the commitment showed by them. Proceed with Fatimah’s sharing, first she touched about the importance of protein in plants which there are many of them and one of it is as a protein source for the vegetarian. Later she made a comparison between protein in plant with the protein we usually eat from the animal-based products. Lastly, Fatimah shared a picture showing amount of protein per 100g between plant and animal products to illustrate the difference between them.
Dinner time!! Again, they were sending pictures of their meal to complete the challenge for the day. Next, at 9pm we have a lite sharing conducted by Alya. The topic she shared was about the ‘Salad meal which is not suitable for snacking – due to its high calorie content. Wait, what?? Salad high in calories?! (This was the reaction from the participants hehe). Then, Alya resumed with her part. She shared 5 types of salad which are high in calories – Caesar, Greek, Coleslaw, Pasta and Russian Salad. She further explained about the ingredients that usually be used in those salad which made them high in calories.
As for conclusion, Alya asked what modification can be done to the salad to make them healthier and ‘calorie friendly’. Some of the participants guess it all right. It was very good! Their knowledge on food modification has improving! Then Alya shared the answer and ended the night session.
Wait, we are not done yet👀.
Remember the 3-days fibre challenge? We decided to share the results of their meal at the end of each day. The PICs of the day, Syarif and Alya has arranged the pictures into one template for each of the participants and we include some comments and feedbacks in it. This is as an appreciation for joining the challenge and with this, we hope to encourage them to continue the challenge for the second day. Below are some of the template we shared
📅15th December 2020 (Sunday) - Third day of Intervention
Hello Sunday and it remarks our second day of fibre
challenge. We can’t wait to see what they had for breakfast. “Dingg!..” the notification
popped out. At 8.00am the participants started to share the pictures of their
breakfast in the group. They had ‘Nasi Goreng Kangkung, Sandwich with full of
cabbage and many more. It was very mouth-watering to see their meals. Who said you
can’t have a great breakfast with full of veggies and fruits? Here are some of
the pictures.
Later at 9.30 am, we have our first sharing for the day which was conducted by Alya. Today, we touched topic related to Prophetic Food. Prophetic Foods or the Sunnah Foods (foods Prophet Muhammad S.A.W. like and ate) are widely known for its health benefits and its very popular among Muslims. There are numerous of fruits and plants that have been mentioned in the Quran with scientifically proven for its health benefits. Among them are dates, raisins, olive and figs. Here Alya provide a YouTube video she recorded which explained the real definition, characteristic and example of prophetic foods and drinks.
Next, Alya further elaborated the video using infographics. She also included some of the examples of prophetic foods with their benefits. For example, dates, habbatus sauda, pomegranate, fig and olive. At the end, Alya remind to the participants for not only to control what you eat but also to take care the ‘adab’ and the way of eating to match as what Prophet Rasulullah S.A.W. had taught us.
Anti-aging and Anti-wrinkles. Two things loved by the women and men. Who else doesn’t like to look younger than its age? Now at 11.00am Izzati began her sharing with the title of ‘Kekal Awet Muda Dengan Sayur dan Buah’. This topic got a lot of feedback form the participants. Most of them eager to know how it works, how by eating vegetables and fruits regularly can help you to stay younger. First, Izzati explained the factors of aging such as UV radiation, not enough rest and sleep and a bad diet. Then she touched on how to slower the process and some tips on healthy aging. Next, she moved to the main point where she explained the component or the characteristics which both fruits and vegetables have that can control the aging process. Among them are antioxidant, beta-carotene, lutein and vitamin C and E. Meanwhile, some of the participants shared their snacking pictures for the fibre challenge.
Before we end the morning session, one of the participants ask us a question related to energy expenditure. She asked whether or not it is true that our body will not use energy at night and if we not use the energy, will it turn to fat? Here I provide the pictures of the question and the answers provided by Syarif
For
the last sharing of the day, it was conducted by Hidayah. She focused on the
additional foods or known as supplemental products since it is a trending
issues nowadays due to the health benefits that these products are claimed for and
some even claim that it is superior to the natural foods and vegetables. Therefore,
in her explanation, she pointed out on the definition of the supplemental products,
the harmful ingredients that may be included in the products and explained on
which group that the supplemental products are usually prescribed for. We got
positive feedback from the participants since all of them agreed that natural
foods are far more superior to the supplemental products. Next, Hidayah dug
into one of the most popular supplements in today’s market which is Vit C. She
touched on the benefits of Vitamin C and also the daily requirement of a person
should consume. Most of the participants were shocked when they knew how little
it is the recommended dosage value (70-80mg/day) compared to those present in a
regular supplement (1000-2000mg/tablet).
To give a clear explanation on this issue, Hidayah provided
a video for the participants. Before closing the session, she also prepared a
special music video of her nieces singing a song covered from Faizal Tahir,
entitled ‘4 Dara’ which she rearranged the lyrics to match with the topic of
Vitamin C. Here are the videos, enjoy!😆
Alhamdulillah, it’s a wrap for the day. See you on the last
day of challenge tomorrow!😁👋
Regards,
Syarif Shukor
18 December 2019
3rd day a.k.a last day challenge has
begun! (we are approaching last day of our clinical placement!
As usual, participants were always ahead of us,
full of spirit and enthusiast, sharing their #5SajianSehari pictures as early
as 8.25 am in the morning. The best part of that day breakfast sharing was,
most of the participants ate wholemeal bread for breakfast.
People usually would only go for bread and spread
only. According to Sharon Palmer, RD who wrote the The Plant-Powered Diet
said that many people do not include vegetables in their breakfast. By that, it
would be quite hard to reach 3 sevings of vegetables per day if they already
skip it during one main meal. Thus, seeing all the improvement made by the
participants made us beyond happy. Some even add extra vegetables in the
well-known Malaysian’s breakfast, Nasi Lemak which usually served with only a
thin slice of cucumber. No word could describe how we feel, its like seeing
glory. Imagine if most of Malaysian aware on the benefits of eating 5 servings
per day, the percentage vegetables and fruits intake among Malaysian would be
more than just 5% in the future. It is a sad figure. Uh-oh, I mean it, it is
really sad. Even sadder when people actually aware the goodness of fruits and
vegetables but they opt for supplements that are costly instead, despite eating
real food which are cheaper and healthier.
Sorry about that but we were truly happy to see our
participants eating vegetables and fruits consistently according to KKM’s
suggestion every 3 days of The More, The Merrier, The Healthier Challenge.
Basically, for the last day of challenge, Fatimah did some simple sharing regarding myth and facts related to vegetables and fruits. Well, in this world there were lot of “petua” (we called it that in Malaysia) coming from the elderly of course, “orang dulu-dulu” and most of us would just believe without asking why.
Some of these so called “petua” does make sense,
explainable and provable by some researches, while others are just myth. There is
no research have shown that this petua are real which proved that it is
all myth. So ya, let us see all the myth shared by Fatimah.
Number 8 is a fact; it is not related to body weight management
but it is something that is commonly heard. Those with arthritis should avoid
these vegetables as they have compounds that able to triggered their arthritis.
Apart from these myths, some of the participants did ask about few
other myth whether it is true not, it is not related to body weight but most of
them were common myth. Let’s see:
As for the cucumber, vaginal discharge is actually normal. The
amount of the discharge depends on few factors, such as hormone and pH. As we
could see in the article below, no research that show cucumber and vaginal
discharge is related.
Source: https://med-mash.ru/sex-romance/is-it-true-that-eating-cucumber-causes-vaginal-discharge-8161
Next, for watermelon, similar to cucumber, no
research found that relate “cool fruits” like watermelon could cause excessive
bleeding. Probably thing happened by coincidence only.
And last but not least, the infamous myth of
pineapple as a “sharp fruit” that need to be avoided during menstrual, during
preparing for pregnancy as well as during pregnancy. It is believed that that
“sharp fruit” will cause excessive bleeding during menstrual and also
miscarriage due it to it “sharp” nature. That is a total myth that have been
followed and believed for generations. Thus, Public Health Malaysia has came
out with poster explaining the benefits of pineapple that are opposite to this
well-know believe.
Well, everyone can take a relieve breath that
they can actually enjoy eating their favourite fruits even during menstrual or
pregnancy. Feel like we did something there hehe
Later in the evening, to break the silent while
waiting participants to send their challenge photo, Fatimah asked a
controversial question in the group. She asked:
“If you
have 100 what will you with it?”
We received various answer that make us giggle,
all of them are creative and brilliant. Here are few of the respond:
Eh how this 100 related to fruits and vegetables?
Well later Fatimah asked them, what if they were only given 100 kcal for
snacking. What would they choose? Well basically most of them answer fruits and
vegetables (yes of course because we are from fruits and vegetables modules
ahahhaha) So here what we can eat with 100 kcal
While listed below were list of fruits with 100
kcal:
Apart from that, Alya continued with her sharing
also related to the famous myth which was peanuts could contribute to acne.
Well, research shows that peanuts did not cause acne directly, instead food
that are high glycaemic index are the main culprit of acne. Not only that
excessive dairy intake could also cause acne. So yeah let’s peanut while
listening to nostalgic cartoon series music video.
Done with
today’s sharing! We glad that everyone learn something new and valuable from
us.
Well, not only that, we also learnt and figured
out something new. Yes!
We never heard of it before. It consisted of few
herbs such as mint and basil (the basic herbs in most Thailand’ dishes) as well
as vegetables such as bean sprouts and cucumber. A healthy and balance dish!
She said that it tastes almost similar to Laksa Kelantan (Laksam). We should
try it sometime!
I have
gone through the recipe, and most of the ingredients are similar just that it
has addition of Kaffir lime leave and lime juice in it. That is the taste of
Thailand 😊
Roughly a
serving is equal 108 kcal.
The end of the day remarked the end of our 3 days
challenge, the enthusiasm that they showed never fail to keep us amazed
throughout the challenge. Lazy to cook the vegetables? Well, they eat it raw!
And including vegetables in their breakfast were one of the most amazing
things.
REFLECTION
Throughout that 3-days challenge, thing that was
challenging for us were trying to count their vegetables servings. Sometime we
had trust issue like they stated it was one cup but it looked like 2 cups
instead. We could not really measure how many cups it was as we only saw it
through picture. Night during challenge days were always a hustle where we
tried so hard compiling all their pictures and counting their servings at the
same time. But towards the end, all the hustle was all worth it, because we did
not have to take much time to decide the winner as we already recorded all their
daily points in Google Sheet so what Fatimah had to was just sum up and tadaa
we have our dedicated winners who deserve to win!
Uh-oh here is an interesting story related to
this challenge, during we introduce our module, one of the participants
admitted that she did not like vegetables and she did not eat them. To be
honest, as for me myself I felt a bit down after she said that because what I
thought was “oh, we would not have much participation, people do not like
vegetables, this will be a boring module for them” but then she said “but I
want to slowly trying” that was when the light came and enlighten the darkness.
I got my spirit back, we supported her with full of our heart. She started to
eat vegetables even after we have done with our module and the moment where we
about to start the challenge, her plate was full of greens in almost main
meals. It took determination and full support to be her. We really really
really proud of her. Everyone be praising her. We hope that other silent reader
participants also make those changes.
Last day of whole community placement for us.
Finally.
In the early morning, like usual with or without
challenge, they consistently shared their nutritious breakfast to start over
the day. At 9.30 am, Hidayatul released the second quiz for our module. It is
opened to be answered until 5pm. To fill in the gap while giving time for
participants to answer the simple quiz, Alya released a new recipe! Pasta
Pasti Sihat! Instant pasta sauce what? We did not know her. She made her
own pasta sauce from scratch by incorporating several vegetables which were
cauliflower, spinach and of course, tomato. All these vegetables were blended
as she was using “hidden veges” technique. This technique is suitable for those
who cannot stand the sight of vegetables. However, this technique has it own
pros and cons. Alya has listed it together with the best way to practice this
tehcnique, let us see!
Isnt that
amazing?
The hidden technique worked well, her brother loves
the pasta and even request for more without knowing that it was made up of combination
of several vegetables!
Alya also shared another two recipes using this “hidden
vegies” technique which were BBQ Cauliflower Pizza and Green Berry Juice. As we
could see in the poll below, everyone was excited to try the Pasta Pasti Sihat!
One of the participants also shared with us that
she would also use this technique for her kids. She hid some vegetables in most
of her kids’ favorite food.
Some even said they were excited to try the
recipe!
Sharing healthy recipe that was affordable and
attractive was one of the best things about the whole module. Its like we
provide the solution for healthy option but still delicious. That day, one of
the participants also shared that she tried one of our previous recipes, Magic
Banana.
Pasta Pasti Sihat was the last sharing from
us. Later that we announced the winner for The More The Merrier The Healthier
Challenge as well as winner for quiz 2. Again, just like challenge, deciding
winner for quiz was not a hustle as we use the Telegram Bot that summarised the
quiz participation as well as ranked them. We announced the winner, all the
winners were happy, participants also happy, we were beyond happy. That was it.
That was the end of our little responsibility in trying to improve fruits and
vegetables intake among Malaysian.
Yes, sadly we have our goodbye to all supportive,
spirited and lovely MyDietBuddy participants. Participants who never give up on
learning and seeking new things which make us enthusiast to share our knowledge
with them every single day of our turn. It was a give and take process, we
learnt things when they asked us question. Both parties received valuable
things. The whole process of searching answers for their question was a discussion
for us. We truly glad that to actually able to be part of this new norm, unlike
our seniors, they got the chance to conduct face-to-face program and meet people.
However, we believe things happened with reasons, they might get other values
and we also received new values during the pandemic era. Maybe later when we officially
be a dietitian, we want to conduct our own online coaching program that we
could simply conduct from our cosy home while sipping our caramel macchiato,
with this experience, nothing is impossible now. Blessed.
These are our last word before saying good bye for
good!
Syarif : Two months of preparation, ten days of intervention yet the memories we made, the people we met, the experience we got, it worth a thousand years.
Fatimah: Although only a few anticipations from involved in our session, it is enough to give us the enthusiasm to share our activities with them. Plus, i felt like it was fun to casually share stories with them too.
Alya: Online community is quite challenging and might not be fulfilling as in person but we’ve created the most amazing online community ever!
Izzati: The adrenaline rush we got everytime being bombarded with questions from the participants, indeed an exciting adventure!!
Hidayatul:
Nabaha: Great teamwork make the dream works!
Thank you so much for a great online community experience! Alhamdulillah. Bye for now. To clinical placement we go <3
Regards,
Nabahah and the team
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