Guide To Coloring Your Own Hair

Steps below (copy paste from YouTube comment)

1) prepare:

- don’t colour on freshly washed hair 

- cover ur space

- brush ur hair 

- seperate into 4 sections( if u are doing ur whole head) 

- dry hair

2) mixing ur bleach or color:

- color; 

             - 10; any color, for going darker

             - 20; also goes darker

             - 30; high lift colors, brown > blonde is not going to work with only developer. 

             - 40; -

- bleach; 

             - 10; doesnt work with bleach 

             - 20; 1-2 levels to lift.

             - 30; recommended! w/ lightner

             - 40; is not recommended. is gonna burn. 

3) where to start: 

- permanent color; virgin hair;

               - start with the mid section, then ends.

               - wait 10-15mins end with the roots.

- permanent color, already colored hair; 

               - the same as above. 

4) application work: 

- permanent color; 

                   - gloves!! 

                   - u can comb ur hair. 

- bleach; 

                  - use enough beach

                  - avoid ur roots!!!

                  - cover ur hair with plastic bag with bit of water 

                  - dont comb!! 

5) how long to leave it on: 

- permanent color; 

                 - 20/30 mins

- bleach; 

                 - 30mins/ 1hour

6) cleansing: 

- use lukewarm water 

- dont scrub ur scalp!! 

- massage, be gentle

- 2 washes

- condition

If you're not bleaching, can stop here.

7) toner: 

- permanent color is not a toner!

- dont use box dye. 

- u cant go lighter, only darker.

- purple shampoo is not a toner!

8) finish and style: 

- evaluate the situation, don't panic to redo your hair (let it rest for a day or week?)

- be gentle! 

Measurements Conversion

Strengthen Abs

1. Twisted crunch

2. Kick crunch

3. Hollow body hold

Source: Three moves to strengthen abs

Mi Fit Body Composition Metrics 2

Muscle mass

What it is? 

The total mass of body skeletal muscle. The body has three types of muscles: skeletal, smooth, and cardiac. Skeletal muscle is under voluntary control (think biceps), smooth muscle contracts autonomously (or without any thought), and cardiac muscle makes up the main tissue of the heart's walls. According to Withings, normal ranges for muscle mass are:

Ages 20-39: 75-89 percent for men, 63-75.5 percent for women
Ages 40-59: 73-86 percent for men, 62-73.5 percent for women
ages 60-79: 70-84 percent for men, 60-72.5 percent for women

Why it matters: Higher muscle mass increases metabolic rate and prevents falls and illnesses, according to Pham. For example, a person who has a higher amount of their weight as muscle mass will burn more calories at rest compared to someone with a lower percentage of muscle mass. A higher level of muscle mass can also protect against developing diabetes, according research published in the Journal of Clinical Endocrinology and Metabolism.

“Fat mass causes hypertension and diabetes due to insulin resistance,” says Pham. “As we age, we lose muscle mass and are more prone to falls. Loss of muscle mass causes loss of balance and strength as commonly seen in the elderly. This is why exercise is critical.”

Nasi Kuning The Warung Kcal

At least 689 kcal

Excluded sambal and 2 slices of cucumber 

The Warung

School Canteen Calories Guidelines

Credit to here

 

Food Calories (Very High to Low)

Makanan Rutin (Restaurant Menu)

Sangat tinggi / Very high (> 600 kcal)
Nasi goreng (dengan telur, ayam dan sayur) /
Fried rice (with egg, chicken and vegetable)

Tinggi/High (401 -600 kcal)
Mi bandung/Bandung noodles
Kueh tiau bandung/Kueh tiau bandung
Mi kari/Curry mee
Nasi dagang/Nasi dagang
Mi hoon bandung/Mee hoon bandung
Nasi briyani, nasi sahaja/Nasi briyani, rice only
Nasi minyak/Oily rice

Sederhana / Medium (101 - 400 kcal)
Nasi lemak/Nasi lemak
Mi sup/Mee soup
Roti telur/Roti telur
Kueh tiau goreng/Fried kueh tiau
Roti canai/Roti canal
Capati/Capati
Mi hoon goreng/Fried mee hoon
Mi goreng/Fried mee
Nasi ayam/Chicken rice
Rawadosai/Rawadosai
Putu bambu/Putu bambu
Dosai/Dosai

Rendah / Low (0- 100 kcal)
Idlii/ldlii
Putu mayam/Putu mayam


OTHER TRADITIONAL KUIH

Sangat Tinggi / Very High (>300 kcal)
Mysore pak/Mysore pak
Laddu/Laddu
Papadam/Papadam

Tinggi / High (151 - 300 kcal)
Bingka ubi kayu/Bingka ubi kayu
Vadai, kacang dal kuning/Vadai, yellow lentil
Lepat pisang/Lepat pisang Cokodok pisang/Cokodok pisang
Kuih kasturi/Kuih kasturi
Kuih talam ubi kayu/Kuih talam ubi kayu

Sederhana / Medium (51 - 150 kcal)
Kuih sagu/Kuih sagu
Pisang goreng/Pisang goreng Kuih kastard jagung/Kuih kastard jagung
Popia/Popia
Puding jagung/Puding jagung
Kuih kacang/Kuih kacang
Putu kacang/Putu kacang
Cucur badak/Cucur badak
Emping/Emping

Rendah / Low (0-50 kcal)
Kerepek ubi kayu/Kerepek ubi kayu Kuih telur labah/Kuih telur labah
Kuih bangkit sagu/Kuih bangkit sagu Kuih bangkit/Kuih bangkit


TRADITIONAL KUIH (RICE & RICE-FLOUR BASED)

Sangat Tinggi / Very high (>300 kcal)
Lor-mai-fan (pulut dengan kacang)
Lor-mai-fan (glutinous rice with peanuts)

Tinggi / High (151-300 kcal)
Tepung bungkus/Tepung bungkus
Bidaran/Bidaran
Kuih bom/Kuih bom
Kuih sri muka/Kuih sri muka
Bingka tepung beras/Bingka tepung beras
Pulut panggang/Pulut panggang
Kuih koci pulut putih/Kuih koci with white glutinous rice
Kuih kasui/Kuih kasui
Kuih koci pulut hitam/Kuih koci with black glutinous rice

Sederhana / Medium (51 - 150 kcal)
Tapai pulut/Tapai pulut
Kuih lapis/Kuih lapis
Kuih lompang/Kuih lompang
Rempeyek/Rempeyek
Kuih bakul/Kuih bakul
Dodol/Dodol
Wajik/Wajik

Rendah / Low (0 - 50 kcal)
Kuih karas/Kuih karas
Kuih buah Melaka/Kuih buah Melaka
Kuih buah rotan/Kuih buah rotan


TRADITIONAL KUIH (WHEAT FLOUR BASED)

Tinggi / High (151 - 300 kcal)
Yau-car-kue/Yau-car-kue
Kuih apam balik/Kuih apam balik
Donut
Ham-chi-peng/Ham-chi-peng
Kuih pau kacang merah/Red bean dumpling
Kuih pau ayaml Chicken dumpling
KesarilKesarl
Kuih apam gula hanguslKuih apam gula hangus

Sederhana / Medium (51 - 150 kcal)
Halwa/Halwa
Cucur udang/Cucur udang
Kuih ketayap/Kuih ketayap
Karipap/Curry puff
Kuih keria/Kuih keria
Kuih lidah kucing/Kuih lidah kucing
Kuih apam/Kuih apam

Rendah / Low(0 - 50 kcal)
Karipap mini/Mini curry puff
Baulu cermai/Baulu cermai
Kuih tat nenas/Pineapple tart
Kuih bawang/Kuih bawang
Kuih kapit/Kuih kapit

Log of Food Calories

Makanan Rutin (Restaurant Menu)

Nasi putih (satu cawan) = 220 kalori
Nasi lemak bersambal (sepinggan) = 400 kalori
Nasi goreng bertelur (sepinggan) = 635 kalori
Nasi briyani berayam (sepinggan) = 880 kalori
Nasi minyak kosong (sepinggan) = 445 kalori
Nasi ayam kosong (sepinggan) = 300 kalori
Mee goreng kosong (sepinggan) = 660 kalori
Mee sup (semangkuk) = 380 kalori
Mee hoon goreng (sepinggan) = 550 kalori
Roti putih (2 keping) = 156 kalori
Roti canai kosong tanpa kuah (sekeping) = 200 kalori
Capati tanpa kuah (sekeping) = 180 kalori
Pau ayam (sebiji) = 203 kalori
Emping jagung kosong (secawan) =160 kalori

Laksa Kari - 1 bowl - 589 kalori
Nasi Lemak - 1 complete - 644 kalori
Mee Goreng Mamak - 1 plate - 660 kalori
Lor Mee - 1 bowl - 383 kalori
Mee Rebus - 1 plate - 556 kalori
Mee/Bihun Goreng - 1 plate - 510 kalori
Kuey Goreng Kerang - 1 plate - 743 kalori
Mee Wantan - 1 plate - 409 kalori
Laksa Penang - 1 bowl - 436 kalori
Mee sup - 1 bowl - 381 kalori
Lor Mai Fun - 1 plate - 422 kalori
Nasi Briyani Kambing - 1 plate - 587 kalori
Nasi Minyak + Rendang Daging - 1 plate - 664 kalori
Nasi Campur + 3 dish - 1 plate - 620 kalori
Century Egg Porridge - 1 bowl - 423 kalori
Nasi Ayam - 1 plate - 600 kalori
Nasi Goreng Biasa - 1 plate - 637 kalori
Nasi Claypot - 1 bowl - 898 kalori
Bah Kut Teh - 1 bowl - 348 kalori
Cheese burger with extra beef - 1 whole - 438 kalori

Sandwich chicken salad - 1 whole - 481 kalori

Pasembur - 1 plate - 752 kalori

Murtabak/mutton - 1 piece - 722 kalori
Roti Telur & Dhal - 1 piece & 1/2 cup - 414 kalori

Makanan Segera
Peha ayam goreng (satu) = 130 kalori
Nugget ayam (satu) = 60 kalori
Kentang lecek (satu tub kecil) = 90 kalori
Sayur kobis hancur (satu tub) = 75 kalori
Burger keju (satu) = 425 kalori
Kentang goreng (satu kantung kecil) = 405 kalori

Sate ayam (secucuk) = 35 kalori
Pizza berkeju (sepotong) = 240 kalori

french fries - 1 small cup (90g)  290 Kcal
hot dog  - 1 whole (82g) 225 Kcal
mashed potatoes  -1 cup regular (94g)  87Kcal
Big Mac - 1    570Kcal

Buah-buahan 
Tembikai (sepotong) = 20 kalori
Betik (sepotong) = 45 kalori
Pisang emas (2 biji) = 76 kalori
Durian (5 ulas) = 64 kalori
Limau (sebiji) = 42 kalori
Jambu batu (sebiji) = 110 kalori
Nenas (sepotong) = 59 kalori
Epal (sebiji medium) = 95 kalori
Ciku (sebiji) = 44 kalori
Mangga (sebiji) = 103 kalori

Rojak Buah - 1 plate - 443 kalori


Minuman 
minuman berkabonat 1 tin 285g - 120 kal
minuman kotak 250g - 105 kal
susu tepung penuh krim 1 sudu makan - 33 kal
susu tepungtanpa lemak 1 sudu makan - 25 kal
aiskrim 2 skop- 390 kal
susu pekat manis 1 sudu makan - 71 kal
yogurt rendah lemak 1 cawan - 90 kal

Teh tarik - 1 glass - 83 calorie (if you take 4 cups a day, it will equal to 1 1/2 bowl rice)


Kuih Muih

Kasui berkelapa parut (sekeping) = 160 kalori
Kuih lapis (sekeping) = 130 kalori
Bingka ubi (sekeping) = 220 kalori
Cekodok Pisang (sebiji sederhana) = 180 kalori
Popia goreng (satu) = 130 kalori
Popia basah (satu) = 95 kalori
Pisang goreng (sekeping) = 170 kalori
Kek biasa tanpa krim (sepotong) = 87 kalori
Karipap (sebiji) = 130 kalori
Sandwich sardin (sekeping) = 70 kalori
Bubur kacang (semangkuk) = 100 kalori

Lauk Pauk
Ikan kembong kari berkuah (seekor) = 85 kalori
Ikan tenggiri goreng bercili (sepotong) = 142 kalori
Ikan kembong goreng (seekor) = 140 kalori
Ikan senangin masam manis berkuah (sepotong) = 210 kalori
Daging lembu kari berkuah (2 kotak mancis) = 130 kalori
Ayam kari berkuah (sepotong) = 250 kalori
Ayam goreng (sepotong) = 255 kalori
Ayam tandoori (sepotong) = 220 kalori
Sambal udang (setengah cawan) = 70 kalori
Sambal sotong (setengah cawan) = 55 kalori
Telor goreng (sebiji) = 110 kalori
Taukua goreng (sekeping) = 110 kalori
Kacang panggang dalam tin (2 sudu makan) = 40 kalori
Sotong goreng tepung - 1 small plate - 630 kalori
Sup Krim - 1 rice bowl - 375 kalori
Fried fish cake with bun - 1 whole - 433 kalori

Cake / Pastry / Dessert

Cheese Cake - 1 slice - 400 kalori

Apple Pie - 1 piece - 260 kalori

Sundae chocolate - 1 cup - 380 kalori

KALORI MAKANAN DI MUSIM PERAYAAN
Rendang Daging (4 ketul hidangan) = 355 kalori
Ketupat Daun Palas ( 1 ketul) = 216 kalori
Serunding Daging (100 gram) = 210 kalori
Seunding ayam (100 gram) = 200 kalori
Laksa Utara (1 mangkuk) = 551 kalori
Lemang (6 potong kecil) = 206 kalori
Nasi impit (6 ketul) bersama kuah kacang = 400 kalori
Lontong (1 mangkuk berisi 6 ketul nasi himpit potongan kiub + 2 senduk kuah) = 450 kalori
Sate (1 cucuk bersama 2 sudu besar kuah kacang) = 139 kalori

--------------------
Lain-lain info:-

1tbsp minyak apa jenis pun 120 kalories
1tbsp butter 100 calories 
1tbsp santan low fat 9- 15 calories
1tbsp santan biasa 30-50 calories

1/2 cup sayur  20-30 calories
1/2 cup nasi, pasta, mi, bihun, cereal 100 calories

100g seafood - 100 calories
100g fish - 120-150
100g chicken 130-150
100g red meat 150

Edited based on here