資料整理: TipsnInfo.com (請點網頁上廣告支持，謝謝！)

Habit Loop: Cue-Routine-Reward
Every habit you have follows this Habit Loop pattern: “Cue –Routine – Reward”

Book: “The Power of Habit”, by Charles Duhigg
http://charlesduhigg.com/how-habits-work/

The Golden Rule of changing a habit is: “Replace the routine, or isolate the cue”.

1. Cue: the trigger that initiates the behavior
2. Routine: the behavior itself; the action you take or emotion you respond
3. Reward: the benefit you gain from doing the behavior, which tells your brain this loop is worth remembering in the future.

For example,
Cue: feel tired every afternoon at work.
Routine: eat cakes and cookies (replace the routine with: take a 5-min walk, or drink tea).
Reward: feel happy (after changing the habit, feel energetic!, or say to yourself "well done!")

不要太看重口腹之慾，
但也別天天吃一成不變的東西，
讓飲食和生活多些變化，享受、感受生活！

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Pick a habit, & do it for 21+ days~~

1. Find a good habit you would like to form, or a bad habit you'd like to get rid of.
Don't need to be a big habit, start with a small one. For example,

• drinking water every morning after wakeup
• Stretch your body for 5 mins before breakfast
• 5 mins meditation before office work
• 10 mins walk after lunch
• Walk for 30 mins before or after dinner; Run for 15 mins before dinner
• Don’t put sugar into coffee / tea
• Spend 50% less of time watching TV

2. Do it everyday, & continue for 21+ days (or 2 months)
Many people say 21 is the magic number - it takes 21 days to form a new habit. Some research suggests that 2 months (or 66 days) is better, to stick to a habit.

工欲善其事，必先利其器。要煮印度菜，要先有香料。
If a worker wants to do a good job, he/she must first sharpen his/her tools.
If a person wants to cook Indian food, first must have Indian spices.

印度菜最大的特色就是許多香料的使用，其中基本款包含有: 孜然/小茴香 (cumin seeds)、黑芥末籽 (black mustard seeds)、薑黃 (turmeric powder)、新鮮辣椒或辣椒粉 (chili or chili powder)、香菜粉 (coriander powder)、薑、大蒜。

另外有的菜會用到咖哩葉 (curry leaves) 、月桂葉 (bay leaves) 、garam masala、葫蘆巴葉 (Fenugreek leaves) 、小荳蔻 (Cardamom)、丁香 (clove)、肉桂 (Cinnamon) 等香料。

懶人料理則可以買綜合包裝好的Masala，像是Kitchen King、Sabji Masala，或Butter Chicken Masala很多種不同的適合素食、葷食，廠牌不拘。
不吃辣的人要注意幾乎所有印度綜合香料包都含辣椒粉。

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Begin your day with Yoga. Follow this & repeat it 2~3 times:

德國麵包 + 石榴煎餅

10 Bad Habits You Should Quit Immediately (suggested by Doctors)

1. Skip brushing or flossing
2. Hold your pee
3. Stare at a computer/mobile all day
4. Sit for long hours
5. Have an erratic sleep schedule, or not sleep enough
6. Eat unhealthily: Eat too much, too quickly, drink too much, eat junk food, eat deep fried food, late-night snacking
7. Wear earphones for many hours
8. Carry a heavy bag on one shoulder
9. Wear the wrong shoes
10. Spend too much time alone at home, without interacting with people

German breads + Homemade pomegranate pancakes

Pasta with tomato sauce + cucumber salad

Predictions: FIFA World Cup 2018
Who will win the World Cup 2018?

Final: Brazil vs. Spain
Source: talkSPORT.com

Final: Brazil, Germany
Semi-Finals: Brazil, Germany, Spain, France
Source: Research Paper, University of Innsbruck
https://eeecon.uibk.ac.at/~zeileis/news/fifa2018/

Champion: Germany
Semi-Finals: Germany, Brazil, Spain, England, or France
Forecast by Swiss bank UBS
Source: https://www.businessinsider.de/who-will-win-the-world-cup-2018-2018-5?r=US&IR=T

Top Scoring Teams: Brazil, Germany, Spain, France
Source: https://github.com/MangoTheCat/blog_worldcup2018

Link: FIFA.com

How to Watch FIFA World Cup Online
Fox Sports (USA): https://www.foxsports.com/soccer/fifa-world-cup

BBC (UK): https://www.bbc.com/sport/football/world-cup
iTV (UK): https://www.itv.com/hub/itv

Das Erste (Germany): http://mediathek.daserste.de/live
Or ZDF (Germany): https://www.zdf.de/live-tv

More List: https://www.totalsportek.com/football/fifa-world-cup-tv-channels/

Spinach spaghetti + salad

Vegetable Biryani Rice (Indian-style fried rice) + Salad

Guess what's inside the bread?
It's "Red Chili"! Very interesting flavor and not very spicy, only a little bit.
I once tried cookies with red chili flavor, also very nice.

這個麵包有特點: 內餡有大紅辣椒
吃起來很特別，有微辣感。

Rajma Indian curry (Red kidney beans) + Rice + Warm salad

這裡有吃到飽的早餐
我只想享受迷你餐

This place has all-you-can-eat breakfast.
I enjoy having my mini breakfast meal