The Sweet Spot

Pastry Chef & Traveler

Overnight Oats


I’ve been wanting to post this but just never got to. I’ve been taking sometime mid of CNY till March..I haven’t made much this month in April cause I wanted to eat more proteins in the morning.

Easy breakfast ideas

So anyway, overnight oats are the easiest breakfast to prep, healthy and filling. It is also on the go, and well it can probably be made into an afternoon snack but don’t really suggest that as it is quite filling. You can also add your favourite fruits and nuts to spice it up! I usually load them with lots of berries and 1 banana to kick start the morning. If you’re wondering.. hrm.. why is it overnight ??

overnight oats 2

Because rolled oats are soaked in milk / almond milk / any other liquid the night before you want to eat them. This way, you don’t need to cook or heat up anything. The rolled oats just becomes soft but still biteable (if there’s a word) while soaking up the milk. Some people called it porridge (sorry, porridge in the chinese world means rice + broth, congee) There may also be like a million type of oats, small oat leaves, steel cut oats, whole / rolled oats, instant oats, old fashioned oats, oat bran.. etc.. For this, you need “rolled oats”. The shape is more defined but they are not thick. If you use instant oats (or those that is processed to be smaller in size) they will become really mushy, maybe like blended baby food. Haha but please, whole or rolled oats are recommended. Or, if you can have a peek thru the packaging, make sure the oat leaves are in whole pieces, not powdery.

overnight oatsThen, there are also many ingredients that you can add to it. I always add chia seeds (a good source of protein) and grounded flaxseed.

Benefits of Chia Seed

1. Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.

2. Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.

3. Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds’ lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids — specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.

how to make overnight oats

Benefits of Flaxseed

1. Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.

2. Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods.

3. Fiber. Flaxseed contains both the soluble and insoluble types.

The reason I ground them is so they are more digestible.

overnight oats recipeSo there really isn’t a recipe per se. Try with 1/2 cup of rolled oats. I add slightly lesser than 1/2 cup. Then add in chia seed or flax seed if using. Add in milk. I use a mixture of almond milk and fresh milk., till it covers oats. Cover and give it a shake. You may add some honey or maple syrup if you want, but some fruits are already sweet so there really is no need to add any sweeteners.

overniht oats with fruits

Then, put it in the fridge. Go to sleep. Wake up the next morning and you can see that the oats have bloomed and soaked up some of the milk. Here, go ahead and add fruits you like. Here I have sliced Korean Strawberries (which are sweeter and juicier), almond nuts, pumpkin and sunflower seeds, and topped with raspberries. Et voila you have your yummy, delicious, healthy breakfast to go!

I’ve used these fruits before; banana, persimmons, pear, apples, blueberries, dragonfruit, kiwi, plums, prunes, champagne grapes, regular grapes uh… and maybe more which I can’t remember. I sometimes add some chocolate chips, a dollop of homemade nut spread, nutella, almond flakes, or  toasted coconut flakes.

Overnight Oats with dragonfruit

To share some tips, if you want to add any nuts or seeds, prepare them (if you want them toasted) and put them in individual containers. This way, you don’t have to search thru your kitchen / pantry in the morning. I usually have what I want ready the night before so I can speed up in the mornings. sometimes I even cut fruits the night before (especially those that are big, like dragonfruits or mango) so you don’t stain your working shirt.

As you can see, I always have alot of fruits to go with overnight oats. Partially because, I am NOT an oats person. Well, you didn’t see that coming did ya ? I do not like taking oats, at all. Not until I tried making these overnight oats and then loved it. But I still hold back against it and really try to make up for the taste by adding fruits I love.

See, it really is not so difficult to incorporate healthy eating into your diet.

Ok cheers!



My Date with Beauty at the Great Guardian Makeover


guardian beauty 1utama

Who hasn’t shopped at Guardian before? Well, I’m sure me, and you have, be it buying a candy or mint to freshen up the breath, or some tissue for emergencies, or even some medications if you are down with a little flu bug. I was at the launch of this year’s Great Guardian Makeover at One Utama Shopping Centre, themed “My Date with Beauty”. Participants were given a makeover, goodie bag and a personalized photo to bring home. 

Guardian my date with beauty

opening dance and emcee of the morning

opening dance and emcee of the morning

Understanding the value of looking good and feeling great, Guardian, the leading pharmacy, healthy and beauty retail chain has been organizing the yearly Great Makeover since 2008. I been to the one last year (read here (and I cannot believe I wore the same singlet top haha)). Each year, the number of participans groew and enthusiasm and excitement filled the event. This event is to give Guardian customers, makeup and skincare tips, and also engage them with makeover and styling tips.

Guardian’s Chief Operating Officer, Ms Loi Liang Tok said “Guardian remains committed to constantly aim for the betterment of the quality of life by promoting healthy, beauty and wellness to the community in which it operates.

great guardian makeover group photo

group photo with dancers, A Cut Above Academy stylists and Guardian’s Chief Operating Officer, Ms Loi Liang Tok and the management team.

The hair and makeup partner of this even is A Cut Above Academy. A total of 20 hair stylists and make-up artists attend to the participants, making them feel great and look good! Other than the makeover, there are many fun filled activities such as Air Brush Make Up and Special Effects Make up demonstration by A Cut Above Academy, special appearance by actor and singaer Amaris@Amran Ismail and stage activities by participating brands throughout the event.

great guardian makeover great guardian makeover 3 greatguardianmakeover

There are 18 participating brands in this year’s Great Guardian Makeover. They are L’Oreal Paris, Maybelline New York, Alcon, Avene, Bio Essence, BioGrow Oat BG22, Buore, Blackmores, Brands, Bermatic, Enchanteur, Hada Labo, Nano White, Neutrogena, Nivea, Oslee, Palmer’s and Safi. Be sure to catch their special promotions and sale during this period.

great guardian makeover bloggers great guardian makeover 2

To join the makeover, customers who purchased RM20 and above including one (1) participating brand in a single receipt were entitled to one (1) Makeover Ticket at RM 10. Each Makeover Ticket entitled the customer to a makeover session, a photo session and a goody bag. The Great Guardian Makeover is only happening at 1 Utama Shopping Centre, Ground Floor Centre Court (Old wing) on 5th and 6th April 2014, 11am until 7pm.


guardian contest

Also, there are TWO (2) online contests – a PhotoBox Contest on Facebook and an Instagram Contest. The contest period for both the contests are from 5th April – 30th April 2014.

For the PhotoBox Contest on Facebook, participants need only to pose creatively with the given props provided by Guardian at The Great Guardian Makeover held in One Utama Shopping Centre, LIKE the Guardian Facebook page ( and look for your photo in the “PhotoBox Contest” photo album. TAG yourself on the photo and upload it as your Facebook Profile Picture. The lucky winner wins a Designer Bag worth RM1640 (I heard it’s Kate Spade)

On the Instagram Contest, participants need to follow Guardian on Instagram at @guardianmalaysia; snap a selfie and upload your photo (make sure it’s on a public account) and in not more than 20 words, tell Guardian “What makes you beautiful”. Tag @GuardianMalaysia and #GuardianBeauties and you are on your way for a chance to win a designer bag worth RM 1140!

Guardian makeoverAlso, while you are there, get the Limited Edition Jute Bag with purchase of RM200 & above in a single receipt from Guardian Makeover Councourse. Limited to 1 unit per receipt, per customer. While stocks last! For ONECard member, you only need to purchase RM150 & above to get this bag

If you are not keen on the makeover, you can also get your photo taken with your friends by PhotoBox with a purchase of Rm 80 & above in a single receipt from Guardian Makeover Councourse. Limited to 1 photo per receipt, per customer. While stocks last! For ONECard member, you only need to purchase RM50 & above to get this PhotoBox photo opportunity!

great guardian makeover - goodie bag


Thank you Guardian and The Butterfly Project! Good luck!

More links :


VelaShape III treatment at The Retreat Clinic


I was recently at The Retreat Clinic to check out “The Optimal Body Contouring Device“, from what I’ve been told. Heh. I’ve been to The Retreat Clinic a couple of times for other treatments, like the Sublime Lift, used their facial products and reviewed it here, and used the Serum and Emulsion. So this time I’m back to try out a body contouring treatment with a device called VelaShape III.

VelaShape III is the perfect, non-surgical answer for treating those ‘problem areas’ that cause women to feel so displeased about their body image. VelaShape III is a unique, easy to use, no downtime, comfortable, deep therapeutic body contouring treatment that delivers enhanced clinical protocols with consistent results that can be reproduced time after time.

velashape machine

VelaShape™ is the only FDA cleared device that effectively and safely contours, shapes and slims the body by reducing cellulite and firming problem areas in as little as 4 treatments.

How does it works ?

Velashape - how it works

Powered by elōs technology, VelaShape III combines IR (infrared), bi-polar RF (radiofrequency) and vacuum to precisely heat the tissue up to 3mm and 15mm depth respectively. The combination of IR and vacuum coupled RF technologies causes deep heating of the fat cells (adipocytes), their surrounding connective fibrous septae and the underlying dermal collagen fibers. Efficient heating of the adipocytes is achieved by higher output of the RF. The optimal design of the electrodes and the concurrent application of vacuum allows for deeper and faster heat penetration. In turn, this promotes an increase in circulation, lymphatic drainage, cellular metabolism and collagen depositing. Furthermore, it stimulates fibroblast activity and remodels the extracellular matrix. It is the first and only technology that combines elōs with vacuum and tissue manipulation to reduce the volume and appearance of fat tissues.

velashape device


First, the measurements would be taken down. A cream emulsion is applied to the area for ease (and it’s also not so hot on areas with cream)  The device is then placed on the treated area and moved in a somewhat zig-zag motion.

How long does it take ?

It depends on which area you are treating. My inner thighs took about 30 minutes, 15 on each side. My back treatment was also about 30 minutes. For tummy and love handles area, 45 minutes is recommended. If you can withstand the heat, 60 mins also can la! but for tummy area

Is the treatment safe?

The precise heating ensures a safe, effective, fast treatment with no downtime. Vacuum and specially designed rollers for the Mechanical Massage smooth out the skin to facilitate safe and efficient heat energy delivery. The net result increases the metabolism of stored energy, increases lymphatic drainage and reduces or shrinks the size of the actual fat cells and fat chambers. It is safe and effective for all skin types and colors. There are no reported short or long-term health effects.

Velashape testimonialsVelashape testimonials 2

Does it hurt?

Most patients find Velashape comfortable – like a warm deep tissue massage. The treatment is designed to accommodate your sensitivity and comfort level. it is normal to experience a warm sensation for a few hours post treatment. Skin may also appear red for several hours after treatment.

For me, some parts of my thighs were more sensitive to the heat. I wouldn’t say it’s pain like there cuts or being punched, the pain comes from the heat like as if you have accidentally touched something hot. Ideally, the temperature would be about 36-42 C depending on which area is treated. My back was however much more tolerable to high heat. It just felt like hot stone massage.

velashape on back of thigh

How quick will the results be seen?

Gradual improvements of the treated area can be seen following the first treatment – with the skin surface feeling smoother and firmer. 2 weeks will give you a more obvious result, 4 weeks would be best.

After my treatment on my thighs and inner thigh, I can feel the skin tightened and not so bulgy. No measurements were done yet so will update soon.

How many centimeters can I reduce from my circumference?

In a clinical multi-center study, 85% of the treated areas have reported Circumferential Reduction of thighs of at least 1cm; ranging up to 7.2cm in reduction. With VelaShape III it is easy to enhance your body, improve your lifestyle and feel better about yourself! A recent study of post-partum patients showed 97% patient satisfaction.

As I would need to wait 2 – 4 weeks before the results are seen, I shall update this on a second post later.

29 march velashape - before

What are the contraindications to a body contouring treatment with VelaShape?

There are no major contraindications for the Vela treatment. For patients with pacemakers/defibrillator, pregnant or nursing or severe health problems, it is recommended to defer to their physician or doctor prior to commencing treatment.

Other testimonials

BA_circreduc_rowe2 circumferential-ba-4_0

VelaShape III is the perfect, non-surgical answer for treating those ‘problem areas’ that cause women to feel so displeased about their body image. VelaShape is the most recognized non-invasive, body contouring treatment on the market today.

How much is it?

For a 30 minute session, it’s RM1600. If you sign up for the newsletter here you get 50% off!! Thats only RM800. But bear in mind, 30 mins is for areas light thighs and arms ya, the tummy and love handle area would be 45 minutes for a more effective result.

Where can I do it?

If you would like to know more, head on to The Retreat Clinic as they are the ONLY clinic in Malaysia that is having the VelaShape III. Talk about exclusivity! Sign up for their newsletter and receive a 50% discount voucher for your first treatment. Some lucky sign ups will receive a FREE treatment as well! Only limited coupons available.

Address :

14-1-1, Jalan Setia Prima (Q) U/13Q,
Setia Alam, Seksyen U13, 40170 Shah Alam, Selangor

GPS coordinates : 3.100261,101.444787

Contact : 03-3343 7296

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Opening Hours

Mon – Fri: 11:00 am – 8:00 pm

Sat: 10:00 am – 6:00 pm

Sun: 10:00 am – 2:00 pm (2nd & 4th Sundays only)


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