1日消水腫菜單

★早餐——蔬果起司三明治＋熱美式咖啡

熱量：398大卡。

材料：

全麥土司2片（約50g）、水煮蛋1顆（灑點胡椒增添風味）、1片低脂起司、香蕉半根（剝皮後約55g）、牛番茄3片（約50g）、堅果1份（約1小把）、美式咖啡1杯。

作法：

將食材層層夾入對切的吐司中即可享用。

CHECK：

空腹喝咖啡，容易傷害腸胃。腸胃潰瘍者與高血壓患者最好避免喝咖啡，可改成紅豆水、薏仁水，也有利尿消水腫的效果。

★午餐——清炒蒜味香蛤蜊義大利麵

*熱量： *383大卡。

材料：

乾義大利麵40g、花椰菜80g＋香菇50g＋海帶20g、文蛤帶殼1碗、植物油約10g。

※餐後點心：西瓜約180g。

作法：

1.義大利麵煮至7分熟後撈起備用。

2.用油爆香蒜末與香菇切片，將蛤蜊、海帶放入鍋中一起拌炒，蛤蜊殼微開時再加入麵條。

3.炒至蛤蜊全開即可盛盤上桌。

TIPS：

想避免水腫，最重要的是減少鹽分攝取。幫助利尿、消水腫的食物如海帶、紫菜、冬瓜等，均可納入烹調食材中。此外，西瓜雖然能利尿、消水腫，但因糖分高且偏寒，適量食用即可。

★晚餐——冬瓜老薑鍋

熱量：403大卡。

材料：

冬粉1把（約40g）、火鍋肉片30g、劍蝦4尾、文蛤帶殼1碗、空心菜40g＋冬瓜60g＋高麗菜30g＋老薑20g。

醬料（蔥、蒜少許＋和風醬油＋香油1/3匙）、

※餐後點心：木瓜約200g。

作法：

將處理好的新鮮食材放入小鍋中，煮滾至食材熟透即可享用。

CHECK：

冬瓜皮助於利尿、消水腫，建議可將冬瓜皮薄薄削去一層，保留部分西瓜皮食用，也能避免農藥殘留。體質偏寒的人不宜多吃，烹煮時可加幾片老薑一起煮，以降低冬瓜的寒性。

【醫師小叮嚀】：

除了透過飲食調整、改變生活習慣來調理外，醫師提醒，由於西洋梨型的人大腿外側的線條特別突出，尤其是馬鞍部，所以除了防水腫外，更要讓下半身動起來，將線條練得結實，並代謝掉脂肪才行。而快走、騎腳踏車、游泳等有氧運動，就是改善下身曲線相當不錯的選擇。

一日排宿便菜單

★早餐——起司吐司生菜餐盤

熱量：328大卡。

材料：

烤土司1片（約25g）＋1片低脂起司、水煮蛋1顆、奇異果55g＋蘋果55g、苜蓿芽15g＋綠豆苗15g＋美生菜20g、堅果1份（約1小把）、（和風醬1∼2匙添加風味）。

作法：

1.吐司烤過後鋪上起司備用。

2.水煮蛋煮熟後切片備用。

3.奇異果、蘋果切好備用。

4.將所有處理好的食材擺盤後即可享用。

午餐——美味香菇雞盅餐盤

熱量：493大卡。

材料：

五穀飯半碗、炒地瓜葉40g（大蒜少許）、彩椒炒肉絲（紅椒20g＋黃椒20g＋雞肉絲30g）、香菇70g＋棒棒雞腿約70g（加些蔥段與醬油香料調味放入盅裡蒸）、植物油約10g。

※餐後點心：鳳梨約125g。

作法：

1.大蒜爆香後加入備好的地瓜葉，炒熟調味後盛盤。

2.用油爆香蒜末加入雞里肌肉，炒至半熟後加入紅黃椒切片，輕微拌炒調味至

肉全熟即可盛盤。

3.將香菇與小翅腿放入容器中，加入蔥段與醬油香料調味後封蓋蒸熟。

4.所有食材料理完畢後即可擺盤上桌。

TIPS：

白飯可以五穀飯取代，能保留較多的營養價值與纖維。地瓜葉富含膳食纖維、胡蘿蔔素，及維生素A，低熱量且具飽足感。鳳梨含鳳梨酵素，有助於消化，但胃不好的人不宜空腹食用。

★晚餐——健康菇菇鍋

熱量：420大卡。

材料：

冬粉1把（約40g）、火鍋肉片30g＋傳統豆腐80g（2個方格）、香菇30g＋金針菇50g＋綠花椰40g＋空心菜30g、醬料（蔥蒜少許＋和風醬油＋香油1/3匙）。

※餐後點心：芭樂約140g。

作法：

將處理好的新鮮食材放入小鍋中，煮滾至食材熟透後即可享用。

伸展運動

手臂拉提

不論是在公司或是在家裡都行！手肘彎曲體操

是鍛鍊肱三頭肌的運動。將手放在椅子上呈現坐著的狀態，然後讓臀部離開椅子。腳與骨盆齊寬，腳尖不要超過膝蓋。手肘向正後方彎曲，臀部朝地面方向向下降。（參照圖片）1組10次，共進行3組。

任何場所

將手掌張開，手臂伸直。然後扭轉手臂，手掌如閃亮星星般旋轉。重點事動作要大倒可以活動到胸部與背部。如照片中在各個位置各旋轉10次。

1小時進行1次，旋轉肩膀的運動

將手放在肩膀與鎖骨之間，一邊重複大大的吸氣吐氣一邊旋轉肩膀。進行時要一邊感受肩胛骨的動作。向前、向後各進行5次，慢慢地旋轉肩膀。

1．雙手往左右兩側伸直，掌心向下；

2．手臂以順時針方向轉圈50下；

3．手臂以逆時針方向轉圈50下。

注意： 雙臂旋轉時，一定不可以彎曲，雙臂要儘量向外伸。









臀部拉提運動

提升腳到背部的肌力、平衡力、柔軟度。加上下半身的訓練，注意力也會提高。 ➊ 用左手握住左腳踝，以單腳站立，一面吸氣，一面將右手筆直伸到頭上。

➋ 一面吐氣，一面把右手往前伸展，把左腳往上拉。維持三至五次呼吸。

➌ 一面吸氣，一面回到步驟

➊，做完再換另一邊。

胸部拉提伸展 1

拉提胸部的伸展操第一招

以前傾姿勢端正歪斜的肩胛骨，提升新陳代謝，把必要的血液與營養送到胸腔，促進血液循環，活化女性賀爾蒙。

➊ 盤腿坐著，雙手放在膝蓋上，一面吸氣，一面將胸部與下巴往上抬，伸展身體前側。

➋ 一面吐氣，一面縮緊肚子，眼睛看著肚臍同時伸展身體後側，以慢動作重複三十次步驟➊與➋。

拉提胸部伸展二

鍛鍊肩胛骨周邊的肌力，有助於維持正確姿勢，對於改善駝背也有成效。

➊ 背部交叉手指，一面吸氣一面往下伸展，使肩胛骨往中央靠攏。

➋ 一面吐氣，一面把頭抬起，下巴輕輕揚起、雙手持續向下伸展，以擴張胸部。維持3秒後回到步驟➊ ，進行二十次。

深蹲旋轉式：

1. 雙腳站立與肩同寬，手臂自然垂放身體兩側。身體向下深蹲，臀部與膝同高，重心放在臀部，雙手手臂向前伸直，手掌向內。
2. 回到站姿，重心放在左腳並抬起右腳，右腳膝蓋與臀部同高，雙手向左右兩側伸直，手掌向外，上半身慢慢向右邊轉。換邊重覆3次。（秘訣：深蹲時吸氣，身體旋轉時吐氣，吐氣時腹部同時收緊）。

側跳平衡式：

1. 重心放在右腳，右腳向下微蹲，右手臂彎曲向前伸，左手臂彎曲向後，（想像跑步時手臂擺動的樣子）。
2. 右腳向外擺、跳起來換左腳著地，雙手手臂張開向兩側伸展，（想像側身跳過一攤水），左腳落地微蹲、左手手臂向前伸，停一拍，換邊再做一次。

秀珍菇美腸捲

「秀珍菇美腸飯捲」能快速消除便祕，作法簡單，每個人都能上手。若無特殊需求，單純想改善腸道健康者，可將飯捲當作三餐的開胃菜食用，每餐約可吃 5 個；若是有減肥需求者，則可在早、晚餐以飯捲代替，約吃 5 個，中餐則正常飲食。「秀珍菇美腸飯捲」可改善腸道功能，還能纖細手臂，一舉兩得。

材料：

秀珍菇1 小袋（約 100 克）、豆腐或白菜00 克、無調味海苔2∼3 大片、

低鹽醬油少許。

作法：

1.將秀珍菇清洗乾淨備用。

2.將豆腐或白菜切成適合入口的大小。

3.將秀珍菇放入沸水中稍微汆燙，撈起後放入冷水沖涼，瀝乾備用。

4.將秀珍菇、豆腐或白菜放在無調味的海苔片上。

5.將海苔捲起後再切成數等分，依個人口味，沾一點低鹽醬油即可食用。

毛巾操

轉載至華人健康網

動作1：

將毛巾置於右邊肩膀，右手抓緊毛巾，左手手心朝下，反轉於背後，抓住背後毛巾。

動作2：

吸氣，將雙手同時施力，將毛巾提起並離開後背，強化上手臂肌肉，停留5到10秒。

動作3：

吐氣，鬆開毛巾。換另一邊施作練習。

動作1：

雙手分別抓住毛巾尾處，手距離約為1－2個肩寬。吸氣，雙手舉高過頭，並分別施力往外，力量抗衡，使毛巾呈現一直線。

動作2：

吐氣，手走彎曲繞過頭後方，強化上手臂肌肉及上肩脊肌肉群，停留5到10秒，接著吸氣，拉回頭頂上方。然後換另一邊施作練習。本動作每次施作5到10組。

Best and Brightest Return

Tech boom – boom指熱潮

lure – 誘惑

To persuade or trick somebody to go somewhere or to do something by promising them a reward.

1. The children was lured into a car but managed to escape.

2. Young people are lured to the city by the prospect of a job and money.

3. The price also lures students.

Ivy League –

A group of old, eight Universities in the northeastern U.S which people think are very good.

Debut – 初次登台, 首次亮相

when someone performs or presents something to the public for the first time.

Barrier – 阻礙

An object like a fence that prevents people from moving forward from one place to another.

1. The crowd had to stand behind barriers.

2. They soon overcome the language barrier.

Greener pasture – [idiom]

A new place or activity that offer new opportunities.

Greenfield –

Referring to an area that has not yet been developed.

Outbid – (在開價或報價上戰勝)

To offer to pay a higher price for something than someone else, especially at an auction (= public sale)

avid –

Very enthusiastic about something; extremely eager or interested something.

Magenta –

Color, a reddish-purple color, one of the main colors that are used in color printing and photography.

Scarcely –

Not very much at all, almost not.

martial law – 戒嚴令

A situation where the army of a country controls an ares instead of the police during a time of trouble.

Choice parcel land –

Usually means very expensive, because its ideal location; often time, an ideal location where easy to get to or it might have incredible view.

Parcel –

A piece of land.

Make time for what matters 11/09 - 11

In this article, the panelists were talking about time management

make time 騰出時間 --
To make certain you have some time when you are not busy in order to do something you think you should to.
1. It's important to make time to read to your children.
2. In a relationship you have to make time for each other.
3. We are glad that you make time for us today.

derail --
derail comes from train, when train is derailed, it means goes off the rail. Basically everybody has a giant train rack, that can happen with our workdays. So, what can derail in your days? Sometime meeting can derail your workdays or you get off track.
How can technology derail your workday?
To leave the track
To prevent a plan or process from succeeding.
1. The train derailed and plunged into the river.
2. It is claims of financial irregularities which could ultimately derail his campaign.

on autopilot [idiom] (automatic pilot) --
Doing something without thinking it or without making an effort.
To do something without thinking because you have done the same thing many times before.

bounce --
If something bounces or you bounce it, it moves quickly away from a surface.

scratch your head [idiom] --
To think hard about something.
It's like you confused, you trying to think about what happened and trying to figure things out.

productivity (生產率, 力) --
The rate which at worker, a company or a country produces goods, and the amount produced, compared with how much time, work and money is needed to produce them.
1. Studies show that if a working environment is pleasant, productivity increase.
2. Productivity incentive.

respondent --
A person who answer question, especially in a survey.
1. In a recent opinion poll, a majority of respondents(受訪, 調查對象) were against nuclear weapon.
2. 60% of the respondents agreed with the suggestion.

premise 假設, 假定, 前提

paradox 似非而可能正確的議論 --
A person, thing or situation that has two opposite feature and therefore seems strange.
A statement containing two opposite ideas that make it seem impossible or unlikely, although it is probably true.

cognizant --
Saying that people more aware, or understand more situation.

take a toll 造成損失 --
When something takes a toll on something else, it causes suffering, death or damage.
Ex: If you don't get enough sleep, that takes toll on your health.

How to you nurture a relationship?
You need to spend times with somebody you care.

quadrant --
First quadrants are things that are urgent, and important, the second quadrant is the things are not urgent, but important; u

11/06 -- 07

Rest assured (用於安慰某人) 請放心, 別擔心 --
Used to tell someone not to worry and that you are in control of the situation.
Ex 1. You may rest assured that we will do all we can to find him.
      2. You can rest assured that your son will be happy here.

Keep count 記錄 (數量或發生的次數), 知道...確切的數目 --
To record how many of something there are, or how many times something has happened.
Ex 1. I've bought so many books this year that i can hardly keep count of them.
      2. I'm trying to lose weight, so i am keeping count of the number of calories i eat every day.

Shopaholic --
A person who enjoy shopping very much and does it a lot.

Satchel --
A bag with a long strap, that you hang over your shoulder or wear on your back, used especially carrying school books.
Ex: He went off to school with a satchel over his shoulder.

Peranakan (馬來語, 土生華人) --
https://en.wikipedia.org/wiki/Peranakan
Peranakan is basically a native born person in Singapore, Indonesia, Malaysia, where their ancestor are combination of locals and foreigner.

Terminal --
A building or set of buildings at the airport where air passengers arrive or leave.

Dry stuff --
Things that maybe a little bit boring or unimportant, or people will consider not too exciting.

Goodies --
The wonderful good things about something.  Or positive things that people do enjoy.

-aholic --
Anything with -aholic at the end, means that they addicted to it.  For example, chocoholic,

Love, technology and the modern couple

11/0

Norm --
A situation or type of behaviour that is expected and considered to be typical.
Ex: One child per family is fast becoming the norm in some countries.

Savvy --
Meaning someone who has practical knowledge and ability to do something.  People can be savvy about a lot things, like shopping savvy.
Tech-savvy --
Knowing a lot about modern technology, especially computers.
Knowledgeable or proficient. Often used in combination: tech-savvy, media-savvy.
Well informed or proficient in the use of modern technology
Ex 1. Kids are pretty tech-savvy these days.
     2. The state needs more tech-savvy workers for it high-tech industries.
** Well-informed -- 見識多廣, 消息靈通
Having knowledge about a great variety of subjects.
Having a lot of knowledge or information about a particular subject or things in general.
Ex 1. He is very well-informed; that's why he won general knowledge (常識) competition.
     2. He seems to be a well-informed person.
     3. He was well-informed and shrewd (精明, 機靈) with good, calm judgment.

Regardless of -- [synonyms]: irrespective of, in spite of, with no heed to
Without being influenced (影响, 左右) by any other events or conditions.
Ex 1. The fields give high and stable yields regardless of climatic circumstances.
     2. Regardless of danger, he climbed the tower.
     3. He will persevere regardless of past failures.
     4. Freedom for all, regardless of race, creed.
     5. The commission should promote equal opportunities for people regardless of age.
     6. I tell them the truth, regardless of what they want to hear.

So to speak (idiom) -- 可以這麼說
To explain something that you maybe are not using in a direct way.
Ex 1. My dog is my baby to to speak.
     2. The new procedure have been officially christened, so to speak.

Resilience --
It means able to come to the original position of something or quickly return to original its state.

Weather the storm --
If someone or something weather the storm, they successfully deal with a very difficult problem.

Be + bound to -- almost certain
Ex: This new discovery is bound to be of great service to mankind.

Staying power --
When something has staying power, means that it has power to last.
 
Curate something (especially on the internet) --
To collect, select and present information or items such as pictures, video, music, etc. for people to use or enjoy.
Ex 1. I would definitely read a blog that was all curated content.

collaborate [intransitive] --
To work together with somebody in order to produce or achieve something.
To work with someone else for a special purpose.
Ex 1. Researchers around the world are collaborating to develop a new vaccine.
     2. Two writers collaborated on the script for the film.
     3. A German company collaborated with a Swiss firm to develop the product.

Scorching – very hot

A scorching summer day.

It was scorching hot inside the greenhouse.

They walked all day in the scorching heat.

Sandstone – A type of rock formed from sand.

Sedimentary rock consisting of sand or quartz (石英) grains cemented together, typically red, yellow, brown.

A kind of sedimentary rock, it is very soft, very easy to dip or to carve out to create home.

Utilize [synonym] – use

Utilize something (as something) (formal) – to use something, especially for practical purpose.

Ex 1. Scientists are trying to find more efficient ways of utilizing solar.

     2. The Romans were the first utilize concrete as a building material.

     3. Vitamin C helps the body utilize the iron present in your body.

     4. Sensible utilization of the world's resources is a priority.

Yurt –

A type of round tent with a wooden frame, used traditionally as a home by some Central Asian people, and now sometimes used for camping in Western countries.

A circular tent of felt (毛氈) or skins on collapsible (可摺疊, 拆卸) framework ('房屋'骨架), used by nomads in Mongolia, Siberia, and Turkey.

Bitter cold – intensely cold

The wind is better.

Nomadic –

Describing someone who moves from place to place rather than staying in one place for a long time.

window on the world

11/2 Small Cabins:

Cabin –
A small, simple house or shelter, usually made of wood.
Usually, a cabin most people think that is a vacation home, in other words, people will have a tiny, little cabin on a lake, or in a mountain where they go for a week or two with their family for a vacation.

Recession [countable, uncountable] --
A period when a when the economy of a country is not successful and conditions for business are bad.
A difficult time for the economy of a country, when there is less trade and industrial activity than usual and more people are unemployed.
A period of temporary economic decline during which trade and industrial activity are reduced, generally identified by a fall in GDP in two successive quarters.
Ex 1. His factory closed down during the period of recession.
     2. The country is sliding into the depths of a recession.
     3. These industrial have been hard hit by recession. 

What are some of features American have in their homes?

-- Some people like to have special home theater with a big television and speaker, so they can watch those DVDs or netflix movies; another common feature is a big bathroom with a big, huge bathtub, and a big, huge shower. In fact, some bathrooms are bigger as other people's living rooms.

To have a one room devoted to watching movies.

     devote + to – 把...專用於

[passive] to use a space, area, time, etc. for a particular purpose.

Ex 1. Over half his speech was devoted to the issue of unemployment.

     2. The report recommends that more resources be devoted to teaching four year olds.

Mortgages –
An agreement which allows you to borrow money from a bank or similar organization, especially in order to buy a house or apartment, or the amount of money itself.


Carbon footprint –
Someone's foot print is a measurement of the amount of carbon dioxide that their activities produce.
The amount of carbon dioxide released into the atmosphere as a result of the activities of a particular individual, organization, or community.

Scale (something) back (phr v) –
[synonyms] reduce, cut down, cut back, cut, make cutbacks in..., etc.
To make something smaller than it was or smaller than it was planned to be.
Reduce (or increase) something in size, number, or extent
Ex 1. Manufacturing capacity has been scale down.
     2. A shortage of money has forced them to scale down the project.

Downsize (something) [intransitive, transitive] –
If you downsize a company or organization, you make it smaller by reducing the number of people working for it.
Ex 1. The worsening situation forced the company downsize from 39 employees to 7.

     2. The plight of Asian economy is forcing businesses to downsize.

Cave Houses –
Monastery --
A place where people live and learn and work for religious reasons, particularly men.
A building in which monks live together.
Ex 1. In his youth he had stayed in the monastery.
     2. Before he left, he said good – bye to each member of the monastery.
** Female version of monastery is convent.

Sedimentary rock –
A type of rock that has been formed due to particles that had been left by water, ice or wind, it has combined together over time.

Rocks made from sediment left by the action of the water, ice or wind.