Health Tips : Spotted Fats

今天的主題是“局部減肥”，這應該是最常被問到的問題

Today, I am going to talk about a very frequent question that people asked,which is "how to reduce fats on a specific area"

Health Tips : Lean Grocery & 2 Ingredients Banana Ice-cream

如果你有看我上一則健康信息的話（點這裡），相信你已經大概了解如何進行健康的減肥方式

Ok, if you read my previous health tips (here), you will have a rough idea on how to lose weight in a healthy way.

很多人都好奇我是怎麼甩掉10公斤的，我從來都不吃減肥藥，除了副作用不說，減肥藥復胖的機率非常高。對我而言，享“瘦”的不二法門永遠都是改變不良的飲食習慣

And yes, I lost 10kg by just eating healthy and having regular exercise, so please do not expect me to recommend any slimming product lol.

所以今天呢，我將會分享的是『如何避開垃圾食品』

You are what you eat ; so today I am going to share with you how to avoid junk food especially in the midnight when you are looking for supper lol.

方式只有一個，非常簡單也很容易完成，那就是把健康的食物填滿你的廚房！

It's very easy, just clean up your kitchen and replace those junk food with the list below :)

(I have a grocery list for all of you, just save it in your phone and shop according to the list)

什麼千島醬啊，番茄醬啊，都得扔掉！還記得我上一篇說的嗎？醬汁是最可怕的無形殺手！
天然的醬汁就是最好的調味品，例如橄欖油加黑醋，或者蜜糖加芥末醬

Please throw away your thousand island sauce or ketchup, they are really bad for you, not only high in calories and also high in bad fats

Replace them with olive oil + balsamic vinegar or natural honey mustard would be great!

既然週末快來臨了，我來給大家吃雪糕！

Since the weekend is around the corner, I am going to show you guys how to make your own guilt-free ice cream! You will only need 2 ingredients!

Guilt-free Banana Ice Cream

 

Ingredients :
Frozen bananas
Greek yogurt

How-to :
1. Cut the ripe bananas and keep them in the freezer then you will have frozen bananas!
2. Blend the frozen bananas with some greek yogurt

That's it! You will get a creamy and healthy banana ice-cream
Try it and share with me how you feel about it.

And feel free to join a give-away contest here
xx

Health Tips : Bad habits of losing fats

Today, I am going to blog in Chinese but of course I will do a simple translation after every paragraph.

減肥減肥，有很多人都把減肥的意思搞混了
減「肥」，都說了是減掉肥油／肥肉，但許多女生往往都在把自己身上的肌肉減掉
肌肉真的很重要啊！

The main purpose of losing weight is to reduce the fats in your body but not the muscle but most of the women do the other way round which is losing muscle.
Muscle is very important!

其實要達到持久的減肥效果，就是盡量把自己身上的肥肉轉為肌肉
3年前，當我開始減肥的時候，我嘗試了各種不健康的方法，確實是瘦下來了但是過程非常痛苦，所以我決定改變我的減肥方法

The only way to keep your body in shape is to turn the fats in your body into muscle.
I'd tried plenty of not healthy ways to slim down, the process was suffering and inhuman lol.

「健康」減肥法不止可以瘦得漂亮，也可以享受生活

A healthy way of losing weight makes you look more beautiful and it can be fun at the same time!

怎麼開始？
知識很重要，當你掌握了足夠的知識，減肥就能事半功倍

How to start?
Gain more knowledge on foods and the mechanism of your body would help a lot on losing weight for sure!

養成良好的日常生活習慣是最成功減肥的最佳捷徑！
因為在減肥過程中，任何嚴苛的飲食調整或運動訓練方式，最怕的就是不能持之以恆。而且不要害怕體重上升因為肌肉是有重量的，我們應該更在意尺寸

On the other hand, a healthy lifestyle with good habits and determination are the shortcut to achieve your goal. Bare in mind, building muscle will make you gain weight but lose in inches.

This was me 3 years ago:
I always wear jacket to cover my fat arms and fat belly, the only body part I can show was my legs. lol.

and this is recent photo:
I don't need to hide anything (NO photoshop)

我會慢慢地分享更多減肥的小貼士，但首先，要減肥的人應該更正一些錯誤的觀念

I will share more on the health tips in my blog but first, let's take a selfie! .....lol. NO! But first, let's correct your misconception on diet.

『減肥失敗的壞習慣』Bad habits of losing fats

阻斷特定食物 

挑食會讓你營養不均衡，例如：若不吃蔬菜水果就會很容易缺乏礦物質及維生素。而許多人為了減肥，會刻意不吃澱粉類（碳水化合物），這會造成身體基礎代謝量下降，引發保護機制讓你進入減肥停滯期。

Not eating specific kind of food

An imbalance diet never help on losing weight. Not eating vegetables caused lacking minerals and vitamins in your body, and there are people who stop eating food with carbohydrates to lose weight, doing this will decrease your metabolism rate which will make your body activate the starving mode. 

喜愛搭配太多醬汁進食

沙拉是相當健康的食物，可是吃起來有點乏味吧？於是你狂加千島醬或其他醬汁。注意！這些醬汁的熱量絕對超乎你的想像！

Sauce on everything

Salad is very healthy but only without the mayonnaise. A lot of people didn't aware that there are so much calories in the sauce and keep eating them. 

不吃早餐

一定要吃早餐！一夜睡眠後，因為許久沒有進食，如果再跳過早餐，你的身體會啟動饑荒模式，這時會減少脂肪消耗準備抗飢。減肥的人最應該害怕的就是把身體餓壞，一旦饑荒模式啟動，減肥就會變得難上加難

Not eating breakfast

Breakfast is the most important meal throughout a day. Your body cells are starving after a long sleeping time, so if you skip the breakfast.....can you imagine that? You eat when you starve, so your body cells do the same.

過度沉迷於低卡食物

低卡食物吃久了會讓你產生份量再多都無所謂的錯覺，這樣的飲食方式也會造成你在吃其他「非低卡食物」時出現失控狀況。你要記住，卡路里是非常容易被人體消化的，所以比起卡路里，你更應該專注於食品的脂肪種類！

Over eating "low calories" food

Low calories food sounds healthy and sometime you will over eat them because you didn't realise since they are so low in calories so you thought they are not fattening. Keep in mind that calories is what we need to do daily activity so they are much easier to burn off compare to fats, FATS are the main enemy dude 

過度克制自己的慾望

嚴格限制自己的飲食或玩樂，會造成累積的壓力無處釋放，容易讓你在減肥路上崩潰，適度的給予自己正向回饋吧。比如非常想吃巧克力，想吃得想死掉，那就吃兩小片黑巧克力 哈哈

Over control your craves 

If you really crave for chocolate, go ahead and have some. No stress :) Stress is fattening too

只做有氧運動

有氧運動的強度並不足以令你肌肉成長，相反地，過度的有氧訓練還可能造成少量肌肉流失，而肌肉是燃燒熱量最有效率的組織，多增加肌肉量能更快速的達成你的目標。別害怕你的身材會變得像綠浩克一樣，女生的肌肉組織和男生的不一樣

ONLY cardio

Cardio is not helping on building muscles, and sometime it will reduce your muscle mass if you over do it. Gain more muscles is the best way to burn fats so start lifting today! Don't worry girls, you wont look like Hulk, he is different lol.

空腹運動

運動時體內會消耗大量肝醣，而空腹的時候肝醣處於低量，所以當你一運動就會流失得更快，這時身體取用蛋白質當燃料的比例就更高了，意味者你將流失更多肌肉，這對往後的熱量消耗有不利影響。

Exercise with empty stomach

"Exercise with empty stomach sure can burn more fats lo since they have nothing to burn ma!" No! This is wrong! You will need glycogen/glucose for your body cells during exercise so if you do not eat anything, your body cells need to eat the protein in your muscle to get energy. Eat a little before exercise k

運動完後吃錯東西

運動後吃錯東西中的第一名就是不吃東西，第二名是吃垃圾食物，第三名是吃高蛋白食物。運動完後你應該吃的是天然成份的高碳水化合物，與適量蛋白質搭配的組合餐。

Eat the wrong food after work out session

"Don't want to eat anything so I can lose weight after working out!" Wrong!

"Ahhh, let's have nasi lemak with ayam rendang after gym" Wrong!

"Protein protein protein!" Half wrong! lol

After a great work out, ofcause you will need great food. Get a meal with combination of protein and complex carb is the best.

明白了嗎？

大家一起享「瘦」吧！

That's all for today, let's get started.

Diet can be fun!

R.I.B Kitchen : 3 Ingredients Healthy Oats Soft Cookies

Holla Peeps!

TGIF, let's make some healthy cookies for your weekend!

The week before menstruation is always a tough week for me because I just crave for everything.
Cookies, chocolate, bread and etc.

Recently I am in love with dark chocolate cookies but they always contain high calories because of the sugar and the flour,
so I decided to make my own cookies! I can have as many as I want and without getting fat lol

well, I am not good at baking so this recipe is gonna be very simple and easy, no worries

Healthy Oats Soft Cookies

Ingredients :
Bananas
Rolled Oats / Old Fashioned Oats (1 banana = 1 cup of oats)
Honey

Raisins (optional)
Unsweetened Cocoa Powder (optional)
Almond / Walnut / Hazelnut (optional)

How to :

**Before you store the cookies, just let the them to rest for 1 hour without any cover


As I didn't add any flour or butter into the cookies, so they won't be crunchy/crispy like other cookies
But this is why I love oats cookies, they are super chewy and filling

Do comment and share if you like this recipe and please share with me if you tried this recipe :)

xx

Health Tips : Worst Health Food

So you think they are healthy but actually they are not

First! Which I taught they are fine too

Orange juice
Too high in sugar which will boost your insulin hormone (Google what is insulin)

I really like orange juice but now....bye bye orange juice

2. Sugar Free Snacks
Yes, they are sugar-free but they have worst replacement such as Maltitol, Sucralose, Sorbitol and etc.

If you really craving for snacks, make your own oats cookies or you can have nuts.

3. Whole wheat bread
Breads are not "whole" wheat as in they are all processed. And wheat can cause acne, headache, ageing, and interrupt digestion, etc.

So try to get rid of bread but if you can't (like me) I will try to get fresh made bread.

4. Diet coke!!
Tons of chemicals! 

Cut all soft drinks is the best way.

5. Flavored yogurt
Also high in sugar and synthetic flavour.

Get greek yogurt and mix with fruits.

6. Soy milk
Affect your hormone which make them store more fats 

Oh no... Less soy milk from now on.

Well....
Clean eating is a lifestyle, it can be fun so let's start together :)

R.I.B Kitchen : Bacon Egg Muffin

Hello, I've done my FIRST cooking video on my cooking youtube channel!
It's my first time so there are a lot of things to improve, please don't give me harsh comment like "your voice sounds weird" lol
But still, do not hesitate to leave your "kind" comments so that I can do better next time!

Today, I am going to show you how to do Bacon Egg Muffin

Actually I got this idea from facebook as a lot of people were sharing it around.
So I decided to give it a try!

Let's have a look on the ingredients:

- 2 pieces Bacon / 1 piece Ham
- 1 whole egg
- 1 tsp olive oil

That's all you need for this recipe, so easy

Subscribe if you are looking for more healthy & easy recipes!

xx

Daily routine - Oatmeal

I joined gym since I was 20

You can hardly see muscles on me but yes, I do work out quite often lol

Friends and colleagues around me always curious about what I eat for breakfast because I seldom join them for breakfast in the morning

For me, breakfast is the most important meal of the day so I always keep my stomach for the best food

and

This is one of my favourite meal to have in the morning or have it as my supper

- Oatmeal with any natural topping -

p/s : don't add any sugar to your oatmeal if you want to have flat belly! You can replace sugar with honey

Usually I add almonds, raisins and chia seeds to my fav oatmeal

There are a lot of benefits in these tiny seeds!

such as :

Combat Diabetes

Chia is being studied as a potential natural treatment for type-2 diabetes because of its ability to slow down digestion. The gelatinous coating chia seeds develops when exposed to liquids-can also prevent blood sugar spikes.

More fibre
Just a 28-gram or one-ounce serving of chia has 11 grams of dietary fibre — about a third of the recommended daily intake for adults. Adding some chia to your diet is an easy way to make sure you're getting a good amount of fibre, which is important for digestive health.

Omega-3
Chia seeds are packed with omega-3 fatty acids, with nearly five grams in a one-ounce serving. These fats are important for brain health. 

Stronger teeth and bones
A serving of chia seeds has 18 per cent of the recommended daily intake for calcium

Fight belly fats
Chia's stabilizing effect on blood sugar also fights insulin resistance which can be tied to an increase in belly fat, according to Live Strong. This type of resistance can also be harmful for your overall health.

Raisins give natural sweetness to my oatmeal as I don't add any sugar into it 

More raisin! More!!

My body currently.
It's not skinny but I am happy with it
Going for my new goal which is mermaid line!
Will update my progress here, stay tuned!

Homey cook by me

What? Don't believe? LOL

The outside food make me feel bored and they are too oily  for me, yucks

so I decide to cook for my own :D

Breakfast is the most important meal compare to lunch or dinner

so for breakfast, we're looking for quality;

for lunch, quantity;

for dinner, quality & super low quantity LOL

for supper? nah! NO supper if you really want to keep fit!

since there are hell alot of people asked me what I eat to keep fit,

so, here you go :)

First of all, prepare the soup with ikan bilis and some salt. NO oil or ajinamoto!

you can replace the soup with miso if you don't like the smell of fish.

but ikan bilis provide alot of calcium, female needs a lot of calcium, that's why :)

-let's start! Prepare vegetables, choose the vege you like :) the more colourful is better-

-only vege is not enough to complete the nutrition we need, so add some seafood, it can also maintain female's booby size even we slim down XD and for the noodles, I used spinach noodles, healthier

- this is my favourite!! Pumpkin is so easy to cook and it contains alot of nutrients, no need to put anything, just cut it into slice and steam them. they originally taste sweet :) salmon is for my dad, he cant live without meat! lol-

- tadaaaaa! it's done, for me, it taste good. but for my dad, it's not because it's too 'vege'. -

This is what I eat to keep fit, basically I just boiled all the food and steam them.

It's easier to remain the nutrition value in the vege and also easier for our body to absorb.

Hope you girls like it :)

Diet life is not easy to sustain, the only key word for you girls is "忍"

and if possible, get a evil boyfriend LOL

*daphne*