Monday, March 18, 2013

Menu diet saya. ehemm

Sekarang ni tengah mencuba untuk makan makanan berkhasiat je.Dah banyak sangat menternak lemak. Kali ni nak membakar dan membuang pulak lemak-lemak yang tersentil ni. Harap-harap kali ni tak hangat-hangat tahi ayam belanda. Aku selalu camtu. Awal-awal je berkobar-kobar semangat waja nak diet. Last-last kecundang di tengah jalan raya. Harap kali ini aku istiqamah menjalankan ibadah kepada Allah SWT dan juga istiqamah menjaga makan dan exercise :D







Sarapan pagi hari pertama


Strawberi, blueberry dengan pisang (bekukan semua) lepastu tambah air sejuk dan blend! Tak ada tambah gula. Terus minum sebelum workout. Sedap dan lazat!


Sedap tau smoothie ni. Bau pon best. Bila kentut pon bau strawberi. muahahaha




Makan tengahari hari pertama

Ayam teriyaki dan salad.

Cara nak buat ayam teriyaki ni senang je. Aku main bubuh je benda-benda dekat ayam ni, Sukatan agak-agak je lah kot

-Dada ayam
-Kicap manis
-Madu
-Bawang putih dan halia (tumbuk)
-Garam sikit

Gaul semua bahan ni untuk perap dekat dada ayam. Masuk kan dalam peti sejuk lebih kurang 1 jam. Balut dada ayam dengan alumunium foil pastu panggang. Balik-balik kan ayam sampai masak atas non-stick pan, siap dah teriyaki chicken! heee senang je.



Salad tu campur je tomato ceri, lettuce,timun jepun,salad dressing sikit dan perahan lemon. Siap!


Sarapan pagi hari ke dua

Susu Sunlac, madu dan oat. Blend semua. Ada orang yang cakap dengan aku, susu Sunlac ni lebih kurang macam Herbalife. Tapi aku pon tak tahu lah betul ke tidak.Yang pasti lagi murah lah dari Herbalife. (opss ini bukan iklan promote susu ye) Tapi aku saja je lah try susu ni. Rasa susu ni macam susu :D




Sebab aku ni peminat tegar susu,bagi je lah susu apa dekat aku, memang aku suka minum. So aku boleh telan je susu ni. Sebab bila aku minum, aku suka campur dengan oat dan madu.Tu sedap tu :)



Makan tengahari hari ke dua

Roti wholemeal,chicken slice, tomato ceri, lettuce, timun jepun, crab stick, letak sos dan salad dressing sikit untuk perasa. Siap dah Subway Malaysia. weeeeeee. Memang tinggi habis roti ni. Habis berterabur bila gigit.


Ni kalau dekat rumah, senang lah kan nak buat benda-benda ni. Kalau dekat uni achaner nak buat?? Kalau kat uni, beli lauk je. Ratah lah ayam ke ikan ke. Nasi tak payah makan. Untuk dinner, aku just kunyah buah epal hijau je atau makan kacang ke atau apa-apa lah yang ringan-ringan. Malam tak payah makan banyak sangat pon tak apa sebab kita tak gunakan banyak tenaga pon waktu malam.



Dulu aku ada daftar gym,pastu tak ada masa sangat nak pergi,rasa membazir. Then terminate terus. Penyelesaian nya, aku pergi download video-video aerobik dekat youtube masuk laptop. Menari lah aerobik tonggang tonggek depan laptop pagi-pagi dan petang.


Gambar semua aku dah upload dekat Instagram cikepal06. Semenjak ada Instagram ni malas pulak rasa nak update blog. kihkih


Siapa-siapa yang ada resepi best-best untuk diet yang sehat, meh lah share dengan aku. Ada tips-tips untuk senaman or apa-apa lah benda pasal lifestyle yang sehat sila lah kongsi. Jangan kedekut ilmu.Marilah kita ke arah kehidupan yang lebih sehat! muehehehehe.




"ANDA MAMPU MENGUBAHNYA"




Tetiba ada tagline. ok bye!



76 comments:

  1. This comment has been removed by the author.

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  2. Kelasss cik epal

    makanan nmpk cantik dan sedap

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  3. wah2 gigih mendietkan diri yew..

    cm akk tgh nyusu bdn ni x leh la nak diet , kene xtra makan lg ado

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  4. Cik epal mana nk cari susu sunlac tuh ek :)

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  5. menu yang sihat cik epal. semoga diet berjaya :)

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  6. cik epal cuba google menu vietnam beef noodle. mmg elok utk yg sedang berdiet sihat!

    utk senaman, cuba search zumba dance kat youtube. sgt fun, berkesan dan yg penting, free! hikssss.

    good luck! ;)

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  7. sama la tgh diet gak ni.. eh hari tu dating kt setia alam eh..hihihi..

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  8. @eyja joe: masa tu beli dekat 99 supermarket je. Tapi ada yang kata dekat Jusco pon ada. Cuba cari dekat sana :)


    @nurjehhan: thanks for suggestion! :)

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  9. @Elmira design botique: eh haritu tu hari apa?

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  10. kagum ;)
    akak ni bila lah nak mula jaga pemakanan.asik makan suka hati je
    nanti nak cari susu sunlac tu
    sbb nak beli HL rasa x mampu dah

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  11. yg penting rajin membuat, klu kita mmg kejap jela pastu abis suma ku telan haha!

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  12. Blogwalking.... Diet yg best... Kite pun tgh buat juga..dismping cycling tiap pg ahd..hehee

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  13. amalan sihat...teruskan ber diet...sy pun cadang nk diet gak r...

    ~Admin : QasehMuslimah-Munirah~
    http://qasehmuslimah-munirah.blogspot.com

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  14. sarapan pagi hari pertama looks so yummy! I should try. hehe

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  15. Herbalife bukan susu sayang. rasa pon tak same sayang =)

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  16. pump it up kat utube~ tp sy guna yg 7 dan 8 je kot... utk cooling down.. start guna enviga calory burn workout. =)

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  17. Hi cik epal, for exercise i suggestkan u buat insanity for 60 days. confirm badan meletup uolls. try la tgk kat youtube :)

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  18. Amalan diet saya mudah saja... Jom ke Blog saya utk ketahui tips mudah itu, http://ibuilyaniescottage.blogspot.com/2013/02/adakah-anda-sudah-bersarapan-pagi-ini.html

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  19. godd luck cik epal....nnt upload gambo sblm dan selepas yer

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  20. good effort. yang penting disiplin and istiqamah. ;)

    just for your additional information:
    - a small sized (peeled) banana contains about 80 calories, a medium sized banana contains about 100 calories and a large banana contains about 115 calories. usually, banana should be avoided while dieting.

    - maybe you can substitute with other fruits/nuts - such as almond(the taste is really good when you make a shake combined of fruits and nuts)tapi biasanya, kalau ada almond/nuts, akan melambatkan proses pembakaran kalori/lemak. might as well, substitutes with other fruits. the nuts/almond can be added once you've gain the ideal weight.;)

    - study and know the calories contained. for loosing weight, make sure the calories of food intake below 300-400 calories. kalau banyak2 lagi bertambah calories.

    - once a while(make it dua/tiga hari sekali makan nasi(satu senduk nasi/lauk ikan/sayur). don't be too harsh on your body. sebab you just burning the fat/calories.not much carbohydrate,protein,iron in your body.i hope you get this point.

    - avoid snacking.yes, it's good when you are eating fruits if you are really hungry. malam2 kalau lapar sgt, akk pun makan buah.

    - yes, do work out. just want to share with you, VSX Sports by Victoria Secret. banyak vid work out kat youtube, tp VSX ni ada byk work out vid, utk core, arm, butt, and legs.;)
    http://www.youtube.com/watch?v=bJVtkTPliuc
    http://www.youtube.com/watch?v=3gFqHKVUUOY

    all the best cikepal. ;)

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  21. Cayok cik epal. Nina hari ni day-29. Diet dan senaman. Kalo sudi jengah laj blog nina. Ada tips sexy leg. Tip 6 weeks 6 pack. Hehe. Alhamdulillahhh. Walaupun bru lost 3kg. Tp reshape sgt2.otot bertambah. Cayok cik epal. We can do ittttttt

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  22. hi cikepal.you don't have to publish this comment.just keep it between us.

    From the post, you mentioned about Herbalife. Have you tried the products? tea? shake?

    frankly, berat akk end of last year(lepas raya korban) 64.4kg. mmg tak confident, tak selesa, rasa berat bdn nak naik tangga.cepat termengah.

    after my friend introduced Herbalife, masa first time jumpa coach dia(my coach too), cantiknya perempuan ni.sihat, fit dan cantik. automatic, akk amik and consume.
    after two weeks consumed, berat turun 61.8kg, and after two months, trun 59kg..but only after three weeks, dah turun smpai 57.da susah skit. sbb dah masuk shaping stage.kena work out.

    my ideal weight should be around 54-55kg..but as long my visceral fat has reduced from 6%(b4 consume) to 4%(after almost 2-3months), I considered it's ok. as long jaga makan & work out.

    maybe cikepal dah tahu benefits psl herbalife. but just want to share how i get myself back in the best shape.org kebanyakan ingat HL ni slimming product.No, it's not.it is a nutrition product. its a meal replacement when you are taking F1(the HERO) & F3(soy wheat).

    but still need to eat rice,lauk pauk nak ganti "bahan kumuh" yang
    dibuang. ada keluar, and ada masuk. yang masuk (the rice and lauk) utk ganti bahan kumuhan yg dibuang dan untuk renew cell,all those our insiders system.that's why I emphasized on previous comment, need to eat rice dua/tiga hari sekali.like myself, even pagi and malam amik shake, akk still mkn nasi masa lunch.

    alhamdulillah skrg, akk rasa lagi confident, better than before. muka dah takde double chin,energetic, sehat and fit. ada satu product - aloevera:utk cuci buah pinggang. aloevera is given for those yg susah nak turun.mcm ada satu kes, kwn akak susah nk turun, dia kena amik aloevera dlu.then minum tea, and shake.about price,erm, quite expensive but this is due to R&D cost and packaging.but the significant is good for long-term.

    even pregnant women pun boleh amik, lepas deliver and boleh bagi F1 pd baby lagi.like what my coach did to her son.fully taking Herbalife,masa preggy,lepas beranak,dah ada anak pun bagi anak dia mkn F1.anak dia aktif,sehat dan pndai(dia bagi Omega3).

    oh ya, concept HL, the more you drink,the more you shrink. basically, our 20kg equivalent to 1 Liter of water consumption.meaning that, for example like me, berat 57kg need around 2.7 liter water per day. you can do the math for your own weight. yg bagus HL, ada coach(my fren) yg jaga, so that we are on the right track, jaga kita.

    every two weeks my coach akan dtg,timbang berat and other items: body fat range,total body water,muscle mass,physique ratings,bone mass,BMR,Basal metabolic age,visceral fat(the most important).

    sorry pjg plak.anyway, thanks for reading my comment/humble advises..
    kalau dlm HL, ada tiga buah tak digalakkan sgt - durian(raja segala buah), papaya(lagi cepat lawas), banana (high calorie).

    maybe cikepal boleh apply mana-mana yang sesuai. minum air banyak2, exercise and jga makan. kalau nak try/ada apa-apa nak tnya boleh sms - 017-2066450 (mardhia yusof).

    all the best cikepal. ;)

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  23. good luck cik epal:) istiqamah okay :)

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  24. badan tak lemah ke cik epal makan ayam je?

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  25. wow wow wow thanks for the info Mardhia Yusof!! :)

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  26. Baca komen lagi berguna daripada baca entri ni. hehehe bagi lah tips lagi! :D

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  27. Blueberry bukan sama dengan grapes ke? Nice diet oh and kena campur dgn pisang?

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  28. tengok diet Cik epal....wa....

    Salah satu punya gagal berdiet ialah

    kurangnya tidor...tidor kena cukup sebenarnya...

    Yang keduanya ialah kurangnya minum air...air kena cukup semasa berdiet

    Yang ketiganya berlapar...memang tak boleh berlapar ketika diet...kalau berlapar berat tak akan turun...

    Yang keempatnya...jangan skip makan malam dan sarapan pagi..

    itulah diantara tip-tipnya...banyak lagi tip-tipnya

    Seronoknya herbalife dia ada coach untuk turun berat badan...



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  29. I forgot to mention. cikepal boleh try/amalkan minum green tea.
    green tea helps to lose weight and fight against various cancers.
    (http://zeenews.india.com/news/health/healthy-eating/10-reasons-why-you-should-drink-green-tea_19497.html)

    kalau dalam Herbalife, ada product Tea Mix with Hibiscus. 5 main benefits: 1)anti-oxidant, 2)burn fat, 3)cleansing, 4)detoxify, 5)energizing. kalau nak stay up malam2,boleh la minum..

    susu sunlac tu pun bagus. alternative besides Herbalife.Nutrition pun lebih kurang sama, tapi Sunlac lebih skit protein per serve, & lambat rasa kenyang due to the size of molekul(bigger size than HL).molekul zat protein of HL smaller and easier to absorb/process in our body.that's why HL can burn body fat up to 5kg in a week(but depends on metabolism rate,kalau lelaki biasa senang nak turun sbb aktif).


    the higher total body water, the lower you can reduce body fat range and weight.

    anyway, semoga cikepal slim dengan cara yang betul dan sihat.;)

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  30. cik epal guna roti biasa ke bijirin? klo ikut cr tu btl dah.. xyh mkn nsi, mkn lauk je.air sejuk elakkan,makanan yg bertepung pn..senaman paling penting.

    mmg turun, dulu ambk sd2, tp da stop sbb xda duit hihi

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  31. sebelum workout, cik epal guna lotion mujarab dunia herbs tu hehe.. sapu kat badan atau mana2 tempat yang kita nak kurangkan lemak.. lepas tu baru workout..memang panas pun pakai benda tu tapi efek dia memang best.. saya selalu pakai lotion tu sebelum mula jogging kat stadium u.. dapat 3 track pun dah happy sebab berpeluh macam lari 7,8 track hehe..

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  32. sebelum workout, cik epal guna lotion mujarab dunia herbs tu hehe.. sapu kat badan atau mana2 tempat yang kita nak kurangkan lemak.. lepas tu baru workout..memang panas pun pakai benda tu tapi efek dia memang best.. saya selalu pakai lotion tu sebelum mula jogging kat stadium u.. dapat 3 track pun dah happy sebab berpeluh macam lari 7,8 track hehe..

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  33. selamat berdiet cik epal..kite sebelom kawen pon rajin je berdiet..lepas je kawen haram...badan pon naik berkilo-kilo...

    sejak ade instagram pon rase malas sangat nak update blog..kekekeke.. :)

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  34. ce try zumba dance..hikhik...
    dulu sy mkn mee hoon sup tanpa letak minyak..rebus sekadar air letak garam or kiub ayam...
    10kg gak turun dlm 3 bulan plus workout jogging...skunk hbs study dok umah...umaaa ngaiii melimpah ruah lemak2 hahaha..1okg yg ilang entah kemana..hehehe

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  35. Yang penting kena azam yang penuh untuk kurangkan berat badan. selamat berjaya !
    cabaran-kurus-dan-langsing-dengan

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  36. ya Allah kak, sedapnyaaaaa... nak try la sebab tengah nk diet ni.. nak elak dari makan ubat ubatan ni... hehehe

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  37. Hmmmm dap tu bila tgk pic2 mkn2 nieh.. terasa lapar plak.. muehehehe

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  38. can try do juice detox for breakfast as well. google or get it from youtube.

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  39. wah menarik... i pun ingat nak diet wlu dah kurus.. heheheehe

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  40. wahhh!!! i pn nak diet la.. hahahaha

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  41. hahahaha..nie sama kes dgn arry gak..awal2 jer smngat nk diet..last2 tk jd dietnyer hahaha..apapun smga dpt kekalkn niat diet tu..hehe..wah mmgh berselera lh diet sbab makanan buat sndri..:d

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  42. salam cik epal. berminat sgt nak share. sy jumpa pg ni kat fb: myidealweight. menarik sgt tak mcm slimming centre yg lain. kt page tu pon ade share menu2 utk diet n healthy. sy pon tgh try. :)

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  43. emmm.... memang mengiurkan!:)

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  44. saya pun tgh diet makan makanan tinggi alkali. diet dan sihat :)

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  45. Mana nak beli susu sunlac tu yer?

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  46. kesian, nasi tak bersalah pun cik epal.

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  47. tu la.. bila nk diet kt u ni sush la.. nk avoid dr mkn ns pn sush. haihh =.='

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  48. goodluck cik epal.... menudiet yang menarik dan berkhasiat...

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  49. gd luck cik epal klo dah bjaya war2 kan lah ya..

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  50. wah ~ sedapnye ! nak test lah :)

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  51. paling penting sihat ye Cik Epal jangan punyalah control makan last2 pitam pasai tak cukup makan.

    Akak diet cam ner pun nasi kena ambik juga sekali sehari.

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  52. tetibe rasa berkobar-kobar nak jugak mkn mknan berkhasiat camni..

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  53. rasa nak makan makanan sihat je..hehe :)

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  54. rasa nak makan makanan sihat.. :)

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  55. hai...saya pengikut setia seorang tumblr yang bernama taralyyn mcnitt :)cik epal bole tgok gmbar before and after dia..dia share resepi2 sihat,minuman sihat dalam tumblr almost everyday.resepi dia very details and bahan yang mudah nak dapat.and she inspired me alot! seriously,everything she did is about healthy meal,exercise and positive emotions:) u can do it:) nampak da byk progress,u look thinner too:)check this out untuk tgok b4 and after pic of her :
    http://undressedskeleton.tumblr.com/mystory

    and this is her tumblr:
    http://undressedskeleton.tumblr.com/

    by the way,im balqis and i hope you can follow me too:) kinda cool..bile bace tentang bakal pernikahan u,i remembered mine last 2 months:) hehe..baru kawen..b4 kawen, i pon mcm u,diet gile2..hehe:) swimming and pilates all that:) by the way,good luck on ur healthy lifestyle..cant wait to see ur new u:)
    this is my blog url:
    http://balqisjasni.blogspot.com/

    hope this gonna help:)

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  56. hai...saya pengikut setia seorang tumblr yang bernama taralyyn mcnitt :)cik epal bole tgok gmbar before and after dia..dia share resepi2 sihat,minuman sihat dalam tumblr almost everyday.resepi dia very details and bahan yang mudah nak dapat.and she inspired me alot! seriously,everything she did is about healthy meal,exercise and positive emotions:) u can do it:) nampak da byk progress,u look thinner too:)check this out untuk tgok b4 and after pic of her :
    http://undressedskeleton.tumblr.com/mystory

    and this is her tumblr:
    http://undressedskeleton.tumblr.com/

    by the way,im balqis and i hope you can follow me too:) kinda cool..bile bace tentang bakal pernikahan u,i remembered mine last 2 months:) hehe..baru kawen..b4 kawen, i pon mcm u,diet gile2..hehe:) swimming and pilates all that:) by the way,good luck on ur healthy lifestyle..cant wait to see ur new u:)
    this is my blog url:
    http://balqisjasni.blogspot.com/

    hope this gonna help:)

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  57. susu sunlac pun ade cara nak bancuh sebelum minum. masuk kan susu tepung sunlac as well as madu dan oat sekali.
    bancuh bahan2 ni semua dgn air biasa (suhu bilik) dahulu suku cawan. then sebatikan ketiga2 bahan. ini telah d uji.sbb klau terus blend pakai air panas,khasiat susu akan hilang. slps dah blend semua baru campur air panas sikit then air biasa blk. just sharing. hidup sehat otak cergas!! selamat mencuba!

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  58. salam...wah kurus nye cik epal skrg...semangat membara plak acu tengok...tapi acu ni tah bile nyer nk kurus...huhu...salam perkenalan yer cik epal...hehehee...jom ke blog acu plak...

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  59. Sama skrang.. aerobic je kat rumah.. anak pun join skali

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  60. skipping 200 sehari . makan jgn tinggal tpi jgn sesekali supper .

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  61. Zumal singgah cari menu nak diet. Thanks Cik Epal ^_^

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