90天饮食与运动挑战

接近年底，日子越来越忙碌，要筹备好多东西过年，过2016年！大人的生活不简单，真怀念读书大学休闲的日子，超没压力呢！

如果大家有追踪我的面子书或者Instagram，大家肯定有看到我每天所拍的饮食照片。

出发点于我要逼死自己做饮食调整，还有逼自己做运动，养成好习惯！终于在前几天完成第90天啦，日子过得非常不容易，每天要想菜单，早起，想下午必须做什么运动等等。不过一切都超级充实呢！还记得我刚开始有点想要放弃，可是其实只要坚持真的，其实没那么难叻！先分享我的90天，每天都尽量记载三餐～

面子书 - LINK

大家可以到我的面子书参考参考我这90天的饮食挑战。在这漫长的日子，我也学会了

• 说到必做到的习惯。平时非常懒散的我，可以拖就拖，不过这90天内，我有慢慢改掉这非常不好的习惯呢！
•  一星期最少运动三到五天，也让我慢慢瘦下来，要往腹肌女发展，哈哈！
• 慢慢戒掉太甜太咸，油腻，加工，和有味精的食物，这些食物让身体导致很多疾病呢！

另外呢，我发现了几个重点必须要注意：

1. 用餐时间必须准时，不准时会导致身体的点钟混乱哦，也看到战友们在团里分享了用餐时间：

个人觉得用餐时间有准时和睡觉前的2-3三小时是不能吃宵夜了，否则让你的肠胃加重负担，久而久之就会导致我前几天的问题 - 肠胃发炎。也许是我工作问题，用餐时间非常不准时，是时候必须更改这非常不健康的习惯了。


2. 运动前运动后都要进食。

这只是参考哦，我都会：

• 运动前我都吃一些香蕉+无糖花生酱+全麦面包，全麦饼干，麦片牛奶等的Carbohydrate，来补充运动前的精力。
• 运动30分钟后才燃烧脂肪，所以我的运动量从30-45分钟，增加到45-60分钟。
• 运动后我都补充蛋白质，因为运动后都需要大量的蛋白质。我都会喝一杯无糖豆奶，mix grain豆奶，鲜奶，greek yogurt，或者直接进入早餐或者晚餐。

3. 要不断更进自己的知识。

对，我是说我们要不断学习，因为要把自己的饮食调理到100%健康真的要做好多好多功课。当然不是一两天的事，也谢谢战友们踊跃的分享，否则我也不会有今天的小小成绩哦！


4. 因为有好多人做了运动，吃干净了可是还是无法瘦下来，也许是代谢降低了哦！饮用好油还有一些香料也可以促进新陈代谢哦！

左图- 辣椒粉
右图- Extra Virgin Coconut Oil

辣椒粉我都用在炒菜，炒面，干捞面上。还有椰子油我都在早上喝一汤匙，或者做干捞面的油，好吃又健康，哈哈！打算买Extra Virgin Olive Oil来做沙拉，还不错吃哦！

好啦，我秀秀我90天后的结果哦！

有那么一点点的小成绩，对了，我也在之前分享了我饮食方法 - Tips for MY Healthy Diet Meals - 健康与均匀饮食的秘密，记得点击看看哦！

虽然完成了90天，我还是很注意饮食和运动哦！不要就这样白费了90天，要一直这样维持下去呢！还有，告诉你，你不瘦下来你不知道自己原来有多美呢！今天就开始吧！想要看更多很棒很有潜力的朋友吗？点击这里：

大马瘦瘦帮: https://www.facebook.com/groups/MalaysiaFitGang/ 
一休陪你一起愛瘦身: https://www.facebook.com/yihugh/ 

加入和LIKE了你就知道了！加油加油加油！

[Review] Bio-Oil - My Scar Savior

Hello everyone! Back to skin review again. First of all, do you know what is SCAR? Yes, for me definitely. Want to know more about my SCAR story?

Here's the story:

I'm a very naughty girl during my childhood. I own few obvious scars on my both knees since young, but I am still hyperactive. For the past 5 years, when I involved in modeling job, few clients reject me due to my bad scars, hence it makes me start to reject on wearing short skirts or short pants. I really really wish my scar can be reduce and gain my confident to wear back my fashion clothes!

But don't worry, thanks to Bio-Oil for giving hope to me that it helps to reduce scar within 3 months (still on progress! Yay!)

But my teenage dream to become a MODEL never stop me down! Let me show you all one of my past favorite modeling picture by bunch of talented photographers!

Yes, do you know what is Bio-Oil?

• It is a specialist skincare product formulated to help in improving the appearance of your scars, stretch marks and uneven skin tone. 
• With the unique formulation - PurCellin Oil, it is highly effective on ageing and dehydrated skin.
• It is also can use on face and over whole body. 

Talking about the texture and fragrance~

• Personally think that you won't feel oily at all after applied it on our scars, and with mild nice fragrant, you will feel very comfortable after the application on your scar.

This Bio-Oil proved to be benefit on: 

• Scars
• Stretch marks
• Uneven skin tone
• Ageing Skin
• Dehydrated skin

Application:

• Apply twice a day for a minimum of 3 months (Pregnancy: Apply twice daily for the start of the second trimester)

Comment: Other than that, it is rich in Vitamins A & E which helps my skin getting better day by day. It also include with calendula, lavender, rosemary and chamomile oils, which gives really nice smell during application. The texture is non-greasy, rapidly absorbed and most importantly it is hypoallergenic. Bio-oil suitable for sensitive skin and all type of skin! It is known as HALAL product as well.

I will recommended for those who are having scars, especially fresh scars. This is because it works perfectly on my bf's scar after his small operation on his back. Mine one gonna take times for getting rid of it, but I will work hard until 3rd months and see out the result! :D

Let's stay pretty without SCARS ;)

For more information: https://www.bio-oil.com

ONVIA VEDOS2 WIRELESS ALARM SYSTEM

现在的社会尤其是在马来西亚，少了治安，家中店中进贼案以及其他有相关案件都越来越多。社会生病了，我们必须预防！

根据：EXPATGOMALAYSIA

由此可见，家中进贼的案件时相当的高，2012年至2014年共占了42.4%。如果不能减低八仙率，那么我们只能想尽办法预防这些不必要的事情发生！

那今天我为大家介绍安装在室内的无线警报系统 - VEDO S2

VEDO S2是一个DIY Featured GSM Wireless Alarm System，也就是特别从Korea韩国设计的无线警报系统科技。只需短短15分钟，就可以安装好在家里啦！

好处：

• 只要插入SIM CARD以及互相连接上，只要有人闯入你的家或是进贼，你都会第一时间收到来电和简讯哦！
• 用你的手机下载ONVIA的软件，也可以第一时间操控你的无线警报系统哦！（Android & IOS 都可以寻找 ONVIA VedoS2 软件哦！）

让我们一起更深入了解这无线警报系统吧！

Wireless Alarm System Vedo S2

1. P.I.R Motion Detector
2. 正面主机
3. Door / Window Sensor 
4. 操控器

简介操作资讯：

除了拥有来电，简讯和操控之外，新科技的Vedo S2也拥有2 Way Audio Can Use To Talk，也就是说可以通话哦！

我来展示下其中一个放在门的alarm功能 :D

如果门被强暴的打开了，alarm会发亮和响亮，还会发送信息给你的手机呢！这都是因为它有敏感器在内！有了它家里安全多了！

另外还有很多很棒的功能呢！包括了：

• Cellular communication，easy control | 无线电控制
• Totally wireless, DIY Installation | 无线电操作
• Up to 50 pcs sensors & 10 remote controls can be expanded by auto learning | 50个sensor & 10个操作器
• Customized Zone Names to recognize the location | 可修改地点
• 2 wired zone special for smoke/gas/vibration/ detector, IR beams etc | 两个ZONE给吸烟区/煤气/振动区
• Auto-dial preset 3 groups of SMS Number & 5 groups of Phone Number | 3组SMS 号码 & 5组电话号码 
• Solid state memory keeps data stays after power loss | 可以保存资料就算没电
• Immediate SMS alerts for low battery, power lost and power recovery | 没电或充电时，系统将发送简讯通知
• Battery Back-up last for 16 Hours to ensure system working properly after power lost | 后备电池长达16小时
• Internal Siren sound and mute mode for optional |  拥有室内警笛
• Tri-band GSM frequency, universal use | GSM功能，世界性系统

还有，这款科技的无线警报系统还是全马第一款呢！多本杂志特别推荐这款方便又好用的无线警报系统，让人们更安心居住在自己的家哦！

有兴趣的朋友们，可以到达 Puchong Bandar Puteri 的 SECUREMART 购买哦！

还有还有，这无线警报系统无需 WIFI, 3G/LTE， 只要有普通的SIM CARD可以让你通话和发简讯就行啦！

心动不如行动！好好给自己的家装一个吧！

更多详情：
面子书：https://www.facebook.com/securemart.Puchong/
网址：http://www.securitysystems.my/

Dive into Christmas In Atlantis - Sunway Pyramid

It's CHRISTMAS MONTH! Jesus birthday! Already plan your Christmas Holiday? If you don't have any great place to go, let me introduced you - Christmas In Atlantis! You can search all the nice picture with hastag of #ChristmasInAtlantis in Instagram or Facebook :D

Yes, their theme gonna be let you swim in splendour and discover a mystical underwater world in this Christmas Festive Season!

OMG I love to celebrate Christmas because it is so happening and can exchange gift with close friend! This time, Sunway Pyramid going to celebrate Christmas with a very unique theme - Christmas In Atlantis like no other. It's gonna be filled with pockets of surprises, activities and redemption!

A reality aquatic wonderland awaits at LG2 Orange and Blue Concourse where the shoppers can make friends and take photos with mystical mermaids, serene seahorses and dashing dolphins.

LG2 Blue Concourse also decorated with layers of glimmering pearls and winking starfishes. Besides, they also stumble into an awe-inspiring multi-dimensional crystal cove lined with sparkling reflective prisms all around the Christmas Tree!

Other than that, shoppers also can collect a free personalized printed PHOTO out at the concourse by snapping a photo which uploaded to INSTAGRAM and hash-tagging #ChristmasInAtlantis! That's cool right :)

Holiday deals definitely won't missed out during this Christmas Season. Over 900 specialty shops offer exclusive seasonal sales!

Adding tinto excitement, redemption treasures are available!

• Redeem a gleeful seahorse plush toy with minimum spend of RM500 (RM400 for HSBC Credit Cardholders) in 3 receipts.
• Redeem a dazzling collectible seashell or starfish Crystal from Swarosvski pendant with minimum spend of RM3000 (RM2000 for HSBC Credit Cardholders) in 3 receipts.

(Redemption for Sunway Lagoon Trikstars ''Master of Trikery'' tickets FINISHED)

ALSO, taking photos with big big undersea animals!

Meanwhile, you all got a chance to meet jolly ol' Santa Claus and snap photos with friendly mascots Leo and Leona, as they give out candy with abundance of joy!  And also lots of kids activities going on!

Kids playing around and have a lot of fun with crowd. They're getting a lot cute balloons too, as I love to collect it when I was kid! :D

Before I end this post, let me selfie with my beloved man in this wonderful Christmas Season, we gonna going through lots lots of Christmas, in different places definitely :P

For more information, 

You can head to www.sunwaypyramid.com/ChristmasInAtlantis to participate more online activities, answering simple questions to win attractive prizes!

[Review] Vitamin B12 Cream Plus+ by SWISSBEL

Finally it's END of the year, getting hectic & busy with our works. Loads of work. It's been quite awhile I've not reviewing any skincare products (lots awaiting me to try on it!)

Yeah, so today I'm going to introduce you all - Vitamin B12 Cream Plus+ by SWISSBEL. It is clinically tested & gives a lot of benefits to your skin! Was searching quite a long time ago for cream that can reduce scars especially.

Such a cute and pretty decoration by SWISSBEL! It is made in Switzerland, clinically tested suitable for all type of skin. Other than that, it is fragrance free, paraben free, non-comedogenic and hypoallergenic tested.

Just can't wait to use it because also of a lot of good feedback from customers :D

Yes, I'm actually just finish 1 stick of it, and I can feel the different of it already!

But first, lets see what's the ACTIVE INGREDIENT by Vitamin B12 Cream Plus +.

1. Vitamin B2
• Regenerate and revitalized deeply, as well as skin glows with captivating radiance
2. Rosa
• Give skin's hydration and smoothen the skin from sensitivity and stress
3. Squalane
• Empower and repair skin moisture barrier
4. Salicylic Acid (BHA)
• Unclogs pores by eliminating dead cells, remove obstruction
5. Hyaluronic Acid
• Retaining up to 1,000 times its weight in H2O, which can be penetrates instantly into the skin for 24 hours. 
• It's help to smoothen the out fine lines gradually
6. Vitamin E, Vitamin C, Vitamin B3, Provitamin B5
• Prevent aging skin

All of them definitely are every women' need! Included me. But first let me shows some BEFORE & AFTER application on my hand :D

The texture is milky and you won't feel too oily on your hand or face application. I can feel my dry skin getting better and shinier after application of Vitamin B12 Cream Plus + by SWISSBEL.

Now let's check out their BENEFIT & EFFECTIVENESS by Vitamin B12 Cream Plus +:

1. Hydrates & moisturizes skin
2. Smoothes old and new scars
3. Reduce wrinkles and fine lines
4. Tighten pores
5. Reduces skin redness
6. Uplifts and firms the skin and neck holds

Comment: After 1 week using for day and night skincare routine, my skin get slightly better especially my pores and scars! It's kinda work magically as now I don't really need foundation when I'm going out! BUT you must apply it everyday to let your skin shows the best result ya :D

BTW selfie also look significantly different! *taken yesterday*

MORE INFORMATION
Swissbel Official Website: www.swissbel.com
Swissbel Malaysia Facebook Fan Page: https://www.facebook.com/SwissbelMalaysia

Tips for MY Healthy Diet Meals - 健康与均匀饮食的秘密

最近都忙着做工，运动还要照顾饮食。这是非常不简单的一件事，才发现我把部落格放在一旁一段时间了，不好意思啊各位～

我回来啦！！

要坚持，必须把一下的坏习惯戒掉！

• 暴食暴饮
• 迟睡熬夜
• 吃快餐，油腻，精致淀粉和加工食品
• 少盐，少糖，戒味精
• 喝酒，汽水，有糖份饮料
• 可恶的零食和甜点
• 等等。。

然后再培养好习惯例如：

• 早睡早起
• 准备自己的早午晚餐
• 均衡健康饮食
• 适量运动，一天最少30分钟，一星期最少3-5次
• 多多增加对健康饮食运动的知识
• 培养开朗开心以及爱分享的心情
• 坚持90天吃干净，因为90天后我即将把均衡饮食变成习惯
• 等等。。

我还在学习中，如果有什么不对的地方记得提醒改正我，我都OK的！不过今天在这里我想分享的是怎么准备均匀又健康的饮食哦！谢谢一休以及很棒的朋友们陪我一起走过这快乐的减脂增肌路程！

还记得刚认识一休前，我还真的不知道怎么样才算才吃得均匀又健康，重点是吃对食物！以前的我认为，只要有东西吃进肚子没有感觉饿就算是一餐了，甚至我19岁时还用过一天一餐减肥方法来减肥，是成功瘦到55公斤，瘦瘦的我超漂亮的，哈哈，可是我常常生病，每几个星期就要看一次医生！

甚至今年的我还是那么脆弱，每次都被朋友叫-豆腐，一点点就生病。可恶的是，今年的一月我还患上蚊症，我在两个月里发福到68公斤。那一段时间，我都不太敢出门见人，也不太敢拍照呢！

后来我有去诊所检查，原来我的T3T4降落，导致我的新陈代谢大大降低，意思就是说我喝水呼吸都会发胖。还有我胆固醇偏高，血非常肮脏。天啊，不过幸好营养师给我配了一些补助品，并且我慢慢开始注意饮食和运动。

真的有点后悔年轻没好好照顾自己 (自己害死自己啊！）身体不好的我，偶尔吃吃马来西亚最出名的Char Kueh Tiaw和Bah Ku Teh，我隔天还会发烧生病呢，你说好笑不好笑。不怪得我的名字是-豆腐 哈哈！

那时还有一点肉肉的我，已经很努力的做运动可是不解为什么我还是那么容易生病 T.T 后来认识到一休，才知道我的饮食非常不均衡！每一餐都没有一下所例下的成分。

原来我们每餐都必须拥有这些～！

此刻我才明白，为什么我一直都得不到我要的健康，还有我梦寐以求的腹肌！嘻嘻 于是我便参与了90天，每餐尽量吃足这些，而且还要吃对食物哦！

以下是一些些的参考：

那我就简介的说吧。早餐要吃像皇帝，午餐吃像平民，晚餐吃像乞丐！哈哈，可是现代的人却把原理倒转了哦～ 因此就增加了很多肥胖的问题。其实，吃回最真实的食物，你就肯定瘦啦。

早餐

早餐必吃的有：

• 好的淀粉 - 好的淀粉我都会吃麦片，全麦面包，香蕉，玉米和地瓜，偶尔还是吃吃肉包（马来西亚的包不是开玩笑的好吃呢，尤其是叉烧包 哈哈）
• 蛋白质 - 不能缺的鸡蛋，牛奶，无糖豆奶 （勤劳点就煎肉吃 哈哈）
• 蔬果 - 早上我都吃水果比较多，甜甜的滋味补充我一整天的精力哦！有时会吃吃生菜番茄，因为方便，也很健康哟！
• 好油 - 坚果，无糖花生酱都是好油，我有时选择喝一汤匙的extra virgin coconut oil，可以清洗cholesterol，还有有效增进新陈代谢，增加免疫力，促进消化哦！

以下是我及格的早餐 哈哈

燕麦 + 无糖豆奶 + 香蕉 + 坚果 + 青菜果汁

鲜奶 + 全麦面包 + 花生酱 + 生菜 + 番茄 + 水煮蛋 + 风酱

鲜奶/无糖豆奶 + 玉米 + 火龙果 + 水煮蛋 + 生菜

午餐

午餐必吃的有：

• 好的淀粉 - 包括地瓜，木薯，马铃薯，金瓜，玉米，糙米，糙米粉，意大利面，麦片面
• 蔬菜 - 烫青菜，清炒蔬菜，蔬菜汤，菇类
• 蛋白质 - 水煮蛋，鱼，豆类，豆腐，瘦肉，鸡胸肉等

如果蔬菜不够我都会加水果，不然水果等等吃饱了两小时当零食吃！我还会喝喝各种的茶，例如薄荷茶，莓果茶，绿茶以及蜂蜜柠檬，都是我的最爱，这些茶都建议在吃东西后一两小时才喝哦，有帮助消化呢！

糙米 + 蒸鱼 + 清炒青菜 + 绿茶

莓果茶 + 蒸木薯与花椰菜 + 炒菜 

地瓜 + 果汁 + 清炒瘦肉，鸡蛋与蔬菜

晚餐

晚餐必吃的有

• 好的淀粉 - 包括地瓜，木薯，马铃薯，金瓜，糙米，糙米粉，意大利面，麦片面
• 蔬菜 - 烫青菜，清炒蔬菜，蔬菜汤，菇类
• 蛋白质 - 水煮蛋，鱼，豆类，豆腐，瘦肉，鸡胸肉等

基本上跟午餐一样，可是晚上我会尽量避免吃水果，除非蔬菜不足够我肯定用水果来补充。我还有减少淀粉的分量，而增加蛋白质的份量。

这是因为我都选择下午运动哦，放工后都是我最得空的时候。运动完我都会吃一颗水煮蛋，一杯豆奶和吃一些水果，尤其是香蕉！我的最最最爱。

莓果汁 + 糙米 + 排骨蔬菜汤

日本饭 + 鸡蛋肉碎豆腐蔬菜汤

青菜汤 + 麦片面

如果大家想看看我的食谱，都在我的面字书哦！只要你log in你的面子书 - 点击 这里 就可以啦！

问题来啦！

很多人都会问为什么这个，而不是那个。那我就解答一些比较常出现的问题哦！

1. 为什么要吃好的淀粉？
白米，米粉，面条，白面包都是淀粉，为什么不建议吃呢？因为他们是精致淀粉，升糖值较高，容易激发胰岛素分泌，所以比较容易造成肥胖。

可是好的淀粉，它们会让你有饱足感，升糖值较低因为它们需要时间消耗，不让你一下就饿，东摸西摸的寻找食物。

2. 为什么不建议晚上吃水果？
晚上我都尽量避免吃水果，可是如果我缺少蔬菜偶尔我还是偷偷吃点水果。

那是因为水果的糖份蛮高的，尽管是天然糖份，当糖份进入我们体内可是并没被消耗掉，那身体就会把它转为脂肪了。那我们就长肥肉啦！

3. 吃那么干净，不闷不显吗？
说实话，前面两个星期吃干净还蛮吃力的。每天要跟nasi lemak, char kueh tiaw说拜拜，真的很辛苦。可是当然我不败给意志力，我成功坚持了70多天了，吃干净已经不再是什么大事了，毕竟习惯肯定成自然。

还有，我不是100%吃干净，我偶尔还是会出去吃吃肉骨茶，咖哩面等等我爱吃的大马美食。我都尽量选两餐来吃这些爆卡的食物，不过如果不小心吃太多了，没关系 因为明天做多一点运动回去就可以了，减脂路程是开心的哦！别给自己太大的压力哦。

4. 如果肚子饱，可是眼睛不饱呢？
当这事情发生时，那肯定是你身体所需的水分/营养是不足够，脑袋才会发出信息说你必须找东西吃到脑袋要的东西 （那是一位营养师告诉我的，我个人蛮认同他所说的呢！）还有另一个可能，女人的月事要来啦，那个我就不管了，因为我也管不了自己，哈哈！

眼睛不饱时，你可以先喝一杯开水，如果还是不饱，那吃吃一把坚果，香蕉或是黑巧克力。不过有时我有点饿时，我都会吃一包麦片饼干 （才126卡哦！）还有一下其他可以降低食欲的食物。

我个人因为肠胃不太好，所以我都不太喝咖啡，不过无糖咖啡其实是非常好促进新陈代谢的饮料哦。还有自从吃干净后，我烟雾这期间我都没生病哦，只是偶尔喉咙干，抵抗力有明显的提高，谢谢你啊一休！

好啦，如果你们还有什么问题，尽量问吧！我都会尽量回答大家哦！至于我的运动菜单，我还在学习简单又有效的运动，敬请期待我下一个运动的POST哦！

切记：当你想要放弃的时候，记得想想当初为何你开始，想想你的目标。只要你踏出了第一步，那么其实你离目标不远了。我们一起减脂一起变美美哦，不再给人贬低，而且还可以拥有健康的身体！70%饮食，30%运动，那么腹肌离你不远了。

你不瘦下来你不知道自己原来有多美呢！今天就开始吧！想要看更多很棒很有潜力的朋友吗？点击这里：

大马瘦瘦帮: https://www.facebook.com/groups/MalaysiaFitGang/ 
一休陪你一起愛瘦身: https://www.facebook.com/yihugh/ 

加入和LIKE了你就知道了！加油加油加油！

也点击90天内，我学会了- 这里，大家阅读愉快！