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Dietitian Joey
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What does a dietitian eat for breakfast, and why?🙋♀️❔ On weekdays, I usually have a quick breakfast that requires little or no cooking, like this miso oatmeal that comes together in 10 minutes, loaded with 27g of protein and 10g of dietary fiber. 🌾Although not a whole grain, oat bran is the outermost layer of oats where protein and fiber are found. Because it's fine, it cooks faster. I add miso paste last because heat can destroy the beneficial live cultures. 🥚Soy-marinated soft-boiled eggs take only 6 minutes to prepare and are a convenient protein source that I can batch cook in advance (the leftover liquid can be used for stir-fry). 🫛Frozen shelled edamame is very handy; I just grab a handful, pour in hot water, and it's ready to eat. This young soybean is loaded with protein and fiber as well. 🧅Pickled red onions add a hint of acidity to any dish and instantly elevate the aesthetics of a meal. By the way, onions are a great source of prebiotics. 🌱Toasted sesame seeds add a plant-based point and are a good source of unsaturated fatty acids. Healthy fats are essential for skin, hormone, and brain health. 🥛I use oat milk for coffee because I don't enjoy dairy milk and I'm mildly lactose intolerant. I used to be a big fan of black coffee, but I constantly experienced gastric pain from it. 🤕So I drink coffee with oat milk on most days now. The Nestle Goodnes Oat Milk is creamy and extremely tasty, whether consumed on its own, with cereal, in a smoothie, in cooking, or in coffee. made with #NestleGoodnes @Nestlé
00:41Whip up your own café-worthy treat at home! ☕ Tiramisu is my fav dessert to make and I never thought about turning it into a drink until i had it at a cafe - so let’s recreate this! 🧠💦 ALL YOU NEED: 1 Nespresso Dharkan capsule Whipping cream 70g Milk 30ml Sugar, 1 tsp Salt, pinch Oat milk, 60ml Unsweetened cocoa powder Steps: 1. Make a shot of espresso with the Nespresso Essenza Mini. 2. Froth the whipping cream and milk with sugar & salt, until smooth and creamy. 3. In a glass, put ice cubes, then pour in the espresso shot followed by oat milk. 4. Garnish with a lady finger biscuit, and pour the cream on top of the milk. Dust with cocoa powder. Check out @Nespresso for more ideas and info! #NespressoMY #UnforgettableRecipe
00:18DID YOU KNOW? 🙋50% - 60% of magnesium resides in bones, 🦴with the majority in soft tissues, while less than 1% circulates in blood serum🩸Magnesium serves as a crucial cofactor in over 300 enzymatic reactions, vital for energy production, nervous system function, bone health, blood pressure regulation, and blood glucose control.🍬 While the recommended daily intake (RNI) stands at 400-420mg for men and 310-320mg for women, our modern diets often lack sufficient magnesium-rich foods, although these nutrients are readily available through common food sources such as NUTS, LEGUMES, and WHOLE GRAINS especially wheat and oats🫡🫘 From research standpoint, magnesium supplement seems to be only effective among older adults (age 50+) with insomnia, because magnesium absorption from the gut diminishes with age. Additionally, older adults often contend with chronic diseases, chronic alcoholism or medications that can alter magnesium status, increasing their risk of magnesium depletion (PMID: 33865376, PMID: 21199787, PMID: 23853635) SOOO... Before you jump into bandwagon of buying magnesium supplements touted by wellness influencers, consider incorporating these foods into your diet, as they offer more than just magnesium (potassium, iron, vitamin E, phytonutrients….)🏆🏆🏆!! Oat bran 65mg/60g uncooked Brown rice 86mg/60g uncooked Whole wheat bread - 46mg/2slices Whole wheat cereal - 63mg/cup Multigrain cracker - 42mg/2 biscuits Potato with skin - 43mg/100g Banana - 32mg/medium Spinach - 78mg/half cup cooked Cashew nuts - 88mg/30g Pumpkin seeds - 150mg/30g Chia seeds - 56mg/tbsp Soymilk - 61mg/cup Edamame - 50mg/half cup If you're already consuming these foods frequently and still having trouble sleeping, it's likely that supplementing with magnesium won't help and t's due to other factors 👌🏼
00:29You’ve heard of whipped ricotta, whipped feta…how about whipped tofu? 🌱🥰 inspired by @Maya Leinenbach - the name is pretty straight forward, essentially you want to blend it to create a creamy consistency, use as a high protein spread, dollop over pancakes, or anything else beyond your creativity! 🧠🎉 Sweet version (spread over 3-4 slices of bread) 2 firm tofu squares 1 tsp EVOO/ neutral oil 1/2 lime, juiced 1 tbsp water 1 tbsp maple syrup Savoury version (spread over 3-4 slices of bread) 2 firm tofu squares 1 tsp sesame oil 1/2 lime, juiced 1 tbsp water 1/2 tsp garlic powder sprinkle of salt, black pepper This works well using an immersion blender or in a small food processor. Blend all the ingredients together until smooth. You can transfer to a bag for pipping like I did or simply spread over toasted bread or use it as a dip~ I top the sweet one with frozen blueberries and passionfruit, and the savoury one with sauteed cherry tomato, pickled onion and some toasted sesame seeds. Enjoy!💕
00:28Choosing the perfect snack is all about knowing your preferences, checking the ingredients, considering nutrition, practicing portion control. Not just healthy but it got to be tasty too. I love keeping Oat Krunch in my bag, tennis bag and in my car drawer because they are: - Good source of fiber from the oat flakes and is trans-fat free - Tasty flavors like dark chocolate, strawberry and blackcurrant. - Conveniently available in on the go packs TRY Oat Krunch now and SHOP for your delightfully good snack fix! 🛒 #OatKrunch #HealthySnacking #OatKrunch #DelightfullyGOOOD #MunchysMY
00:37A lot of you may relate to this - I grew up eating instant mushroom soup, and I thought that was exceptional. Until recent years, I tried freshly made mushroom soup, and oh my gosh, that’s when I realized I’ve been missing out??! Well, it’s never too late right? These humble mushrooms are low-calorie, good source of fiber, and high in the unique antioxidant ergothioneine that fights free radicals & lower cancer risks (PMID: 33724299) So let’s make mushroom soup, because i’ve been brain-washed with this Chinese song that has gone viral🔥 🥣Serve 1 460kcal CHO 57g | 50% (6g DF) P 19g | 17% F 17g | 33% Garlic, 2 cloves Onion, 1 medium Cremini / button mushroom, 200-250g Whipping cream, 2tbsp (feel free to use fresh milk, but you may need to use more for the flavor) Vegetable or chicken broth, 1/2 cup EVOO, 1/2 tsp Crushed black pepper Dried basil/ parsley Toasted sourdough bread, 1 big slice (feel free to use commercial bread) 👩🍳 1. On low heat, saute garlic in a pot until fragrant, add onion to caramelize. 2. When the onion is soft and translucent, toss in the mushrooms, sprinkle with salt to allow water to release. 3. As the mushrooms are soften, add broth & 1-2 tbsp whipping cream. Turn off the heat, use a blender or immersion blender to puree the mixture until it achieves a creamy consistency (add some water if its too thick, or simmer for longer if its too thin). 4. Season with salt and pepper, and dried herb to taste. Enjoy with a crusty bread 🥖
00:30Day8 of easy healthy dish around the world 🌎Jamaican food is all about bold flavours with a focus on local and fresh produce, herbs and spices. To make Jerk Chicken, essentially you want to use all kinds of spices, with generous amount. fats from drumstick helps to absorb the flavour really well. If you haven’t tried mango salsa, try this 🥭🍗Chicken and mango is the bestest combo, period. 427kcal (include 1 cup cooked rice) CHO 58g | 54% (4g fiber) P 27g | 25% F 10g | 21% Serve 2 🥣🥣 3 chicken drumstick (feel free to use other parts) 1/2 tsp five spice powder 1/2 tsp harrisa powder 1 tsp smoked paprika powder 1/2 tsp garlic powder freshly ground black pepper 1 medium mango, diced (best if it’s not too ripe) 1 red bell pepper 1 red onion, finely chopped 1/2 lime, juiced dried basil (feel free to use other dried/fresh herb ) optional: 1tsp srirracha salt to taste Steps Make sure the drumsticks are as dry as possible. Rub the spices over with some oil, place in the oven at 180C for 25mins (Flip over at 15min) Combine mango, red bell pepper, onion, lime juice, dried basil, pinch of salt, mix well to taste. Once chicken is done, place mango pepper salsa over the jerk chicken and serve with rice. Enjoy!
00:26Day7 of Easy healthy dish around the world 🌎 Remember the CantoPop era where Cha Chaan Teng was so popular? Dishes like macaroni soup, mushroom chicken chop, French toast, and cheese baked rice are iconic dishes of the fusion of Cantonese and Western flavors. Recreating this nostalgic dish brings back so much memories. 1 serving 🥣 537kcal CHO 62g | 45% (7g fiber) P 42g | 31% F 15g | 24% Cooked rice 1 cup (I use modified multigrain rice, comment “rice” for recipe link ) Cooking oil, 1tsp ( i use EVOO) Frozen veges (corn, pea, carrot), 1 cup Canned tomato, 1/2 cup or 1/3 can Onion, 1 small, sliced Chicken boneless, 120g ( i use breast) Mozzarella cheese, 1 slice Soy sauce, 1/2 tsp Oyster sauce, 1/2 tsp Marinate chicken in mixture of soy, oyster sauce, black pepper. Set aside. In a shallow pan, saute onion until translucent, add frozen or fresh veges until soft and juicy. Set aside. Add 1/2tsp oil, fry chicken on both sides, add canned tomatoes, let it simmer for a couples min to absorb the juice. Toss back the vegetables and leftover rice in and mix well Place a slice of mozzarella cheese on top and cover with lid to let it melt OR transfer to top shelf in the oven at 180C, 4-5mins to grill the cheese until golden brown. Enjoy !💕
00:39Day6 of easy healthy food around the world. 🌎 One of the reasons the burrito is such a popular Mexican food is that it's incredibly versatile. It can be filled with meat, beans, rice, salsa, anything else and roll in a tortilla wrap to enjoy directly🌯🌯 The underrated tempeh (fermented soy bean cake) is a source of protein that is high in fiber, phytochemicals and antioxidants. Studies found that consuming 3 servings or more legumes per day can reduce the risk of obesity & cardiovascular diseases. (PMID: 28864331) However in Malaysia, Most Malaysians failed to meet the minimum intake of 1 serving recommended by Malaysian Dietary Guidelines. Compared to other soy products, fermentation during tempeh production may contribute to higher Vitamin B12 content (0.7–8.0 μg/100 g) PMID: 24803097, making it great for vegan & vegetarian diets. 596kcal CHO 62g | 43% (20g DF) P 26g | 19% F 24g| 38% One serving🥣 Jumbo tortilla,1 pc Pico de gallo (salsa): Frozen corn kernels, 1tbsp Red onion, 1/2 small, chopped Tomatoes, 1/3 cup, chopped Lime juice,1 tsp Dried/ fresh herb ( I use parsley) Salt & seasoning to taste Ground 'meat': Tempeh, 100g, grated BBQ/okonomiyaki sauce, 1/2tbsp Salt and pepper Seasoning of choice: (I used Paprika,oregano,garlic powder) EVOO 1/2 tsp Combine onion, corn, tomatoes, 1tsp lime juice, salt, black pepper, herb. Mix well and set aside. Season shredded tempeh with paprika, oregano and garlic powder. Heat up oil in a pan over low heat, stir fry tempeh, combining bbq sauce, a couple mins until slightly brown. Place a burrito on a work surface, place everything in the middle, fold the edges then the bottom up to cover the filling in. Roll up tightly, then wrap. If you prefer warm: pan fry over medium high heat for a few minutes on each side to slightly crisp. Enjoy!
00:33DAY5 🌍 Easy healthy food around the world In my previous grocery tips video where I shared sources of fiber other than vegetables and fruits, beans are one of them. 95% of the Malaysian population do not consume enough fiber (recommendation=20-30g) which is concerning and a risk factor of high blood cholesterol, colon cancer etc. This meal effortlessly provides 50% of the daily fiber requirement🧮 Beans are generally high in FODMAPs. Canned beans are lower in FODMAPs than beans cooked from scratch, rinsing also help to get rid of some FODMAP content (and sodium content) If you're not used to eating beans, start slowly and gradually train your gut by building up your intake to reduce the risk of digestive distress like gas and bloating. Minestrone (1 serving) 393kcal CHO 64g | 35% (13g DF) P 16g | 35% F 11g | 30% Serve 2 🥣🥣 Celery 2stalks Carrot, 1medium Red onion, 1/2 Garlic, 2cloves Canned tomato (with juice) 1/2 can Canned beans ( i use white beans but feel free to use kidney beans/ cannellini beans etc) 1 can, drained & rinsed EVOO, 2 tsp Dried short pasta 100g (elbom/spirals) Vegetable broth 2cup (OR Water with 1/2 vegetable cube) Fresh or dried Herbs (I used fresh cilantro) 1. Heat up oil in a pot. Saute onion, carrot, and celery, feel free to add other vegetables like zucchini, french bean) When onion is translucent, add garlic, tomatoes, broth and simmer on low for 10 minutes. Add the pasta and cook for 3mins while you drain and rinse the beans. Stir beans ,parsley and cover with lid. Depending on the consistency you prefer, check every 3-4mins and once ready, ladle the soup into bowls and enjoy! ❄️To store : Keep the leftover pasta and soup together or separate and it will last in the fridge up to 4 days
00:30TODO LO QUE TENGO QUE HACER🥺 TE UNO A WASSAP SI ME PASAS ESTE VIDEO POR INSTA: CARXLOSC #fyp
00:23TODO LO QUE TENGO QUE HACER🥺 TE UNO A WASSAP SI ME PASAS ESTE VIDEO POR INSTA: CARXLOSC #fyp
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