How to download/backup all your Facebook data

Thanks to the introduction of GDPR in May 2018, users are now able to access all of their contents ever posted on social media websites. Yes, you can access and download all your photos, videos, comments, messages, and other activities that you ever posted on Facebook. This includes your status updates about how much you love cats. 

If you want to download your content to keep a copy or to transfer to another service, here are the steps to follow:

  • Log into your facebook account. 
  • Go to your settings

  • In the settings, click on ‘Your Facebook Information’  and click on Download your information.

  • On the download page, you have the option of selecting a date range, a format (HTML or json) and the quality of the media files. I suggest you leave these options to their defaults value unless you know exactly what you are doing.  Click on the Create File button to download.

  • Facebook will start preparing a copy of your content to be download. 

  • You will also receive any email information that the download is being created. Depending on how much content you have this may take some. Be patient. Facebook will inform you when it’s ready for download. 
  • Once the download is ready, you will receive a notification. Click on it.

  • On the download screen, click on the Download button.

  • Once the download is complete, you can unarchive the zip file and double-click on the index.html file to view your content in the browser.

  • Click on the links to see your posts, comments, photos, videos, likes, etc.

That’s it! You now have everything you ever posted on Facebook. 

Kawaji, Nassarawa, Nigeria

“We have invented a mountain of superfluous needs. Shopping for new, discarding the old … That’s a waste of our lives! When I buy something, or when you buy it, you’re not paying money for it. You are paying with the hours of life you had to spend earning that money. The difference is that life is one thing that money can’t buy. Life only gets shorter. And it’s pitiful to waste one’s life and freedom that way.” – José Mujica, President of Uruguay #minimalism #minimalismo

kano

82 °F clear sky

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Last day of Dare to Lead workshop

Last day of Dare To Lead workshop #daretolead #eha

eHA Club House

82 °F clear sky

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How I Stay Fit?

Below is my simple weekly workout plan. These exercises can be done anywhere, anytime and no special exercise equipment or gym membership required. 

Complete Fitness:

An overall fitness plan will include Strength, Cardio and Flexibility exercises.

Strength:

  • Upper Body: Pushups, Chair Dips, Ab Crunches, Plank, Pull-ups
  • Lower Body: Lunges, Squats

Cardio:

  • Running, Speed walking

Flexibility:

  • Yoga

Weekly Plan:

Monday:

  • Running: 30 minutes
  • Pushups: 5 sets x 20 reps
  • Chair Dips: 5 sets x 20 reps 
  • Ab Crunches or Plank: 5 sets x 10 reps (or 10 seconds for planks)
  • Pull-ups: 5 x 10 reps (when I have access to a pull-up bar)
  • Lunges and/or squats: 5 sets x 20 reps

Tuesday:

  • Speed walking: 10 to 15 minutes
  • Yoga: 30 minutes

Wednesday:

  • Running: 30 minutes
  • Pushups: 5 sets x 20 reps
  • Chair Dips: 5 sets x 20 reps 
  • Ab Crunches or Plank: 5 sets x 10 reps (or 10 seconds for planks)
  • Pull-ups: 5 x 10 reps (when I have access to a pull-up bar)
  • Lunges and/or squats: 5 sets x 20 reps

Thursday:

  • Speed walking: 10 to 15 minutes
  • Yoga: 30 minutes

Friday:

  • Running: 30 minutes
  • Pushups: 5 sets x 20 reps
  • Chair Dips: 5 sets x 20 reps 
  • Ab Crunches or Plank: 5 sets x 10 reps (or 10 seconds for planks)
  • Pull-ups: 5 x 10 reps (when I have access to a pull-up bar)
  • Lunges and/or squats: 5 sets x 20 reps

Saturday:

  • Yoga: 60 minutes
12° 1.192 N 8° 33.818 E

95 °F clear sky

Guide to becoming a Healthy Vegan

Below is what you need to know in order to start your vegan journey. Remember, being vegan does not mean that you are eating healthy. You need to know what to eat to make the most of the benefits of this diet as well as reduce its risk. 

Note: this post will be updated regularly as I learn more about this diet. 

What you should consume:

Credit: Nutritionfacts.org 

Download the Daily Dozen application. 

What you should not consume:

  • Animal product (meat, chicken, fish, etc.)
  • Dairy (milk, cheese, yoghurt, etc.)
  • Oil
  • Added salt
  • Added sugar
  • Processed food (Refined carbohydrates, sodas, etc.)

Additional Supplements:

  • Vitamin B12
  • Vitamin D (if you do not spend enough time under the sun)
  • DHA/EPA (Omega 3) 200mg per day – Not sure about this one yet.
  • Zinc
  • Iodine

Other tips:

  • Only eat when you are hungry in order to give your body time to detoxify. (See catabolic phase vs anabolic phase of the digestive system)
  • Eat only up to 2 ounces of animal product (meat, fish, chicken, etc.) a day if you have to. It should be used as a flavouring to your food, not the main meal. Better yet, eat the non-commercial animal products such as wild animals. 

Useful talks:

Useful resources:

12° 0.011 N 8° 33.459 E

83 °F broken clouds

Kuala Lumpur (Malaysia) in 4 days: Day 03

Batu Cave:

How to get there: Google Map – From Bukit Bintang Pavillion station take a train to Pasar Seni. Walk for about 15min to KL Sentral. Take another train from KL Sentral to Batu Cave. The fare from KL Sentral to Batu Cave is RM2.50, exceptionally cheap for a 30min ride. Note: There is a specific departure time for the train so you need to get informed beforehand.  

Entrance Fee: Free (there is a section you might pay for but the main cave is free to enter)

Batu Caves is a limestone hill that has a series of caves and cave temples in Gombak, Selangor, Malaysia. It takes its name from the Sungai Batu, which flows past the hill. It is the tenth limestone hill from Ampang. Batu Caves is also the name of a nearby village. Wikipedia

Visiting the Batu Cave will be the highlight of your travel in Malaysia. Go up the multi-coloured stairs. It’s a long climb (15 to 20 minutes or so) but the view from the top is breathtaking. Once you enter the cave at the top, you will feel like you are in an entirely new world. A once in a lifetime experience.

Watch out for the band of monkeys. If you have any food, they might attack and steal it from you. 

Tip: Get a pao (red bean) from the old lady at the station. It’s absolutely delicious. 

Bukit Bintang – Ramadan Street Food Market

How to get there: Google Map

Entrance Fee: Free

A lively street food market where you can find the best of Malay, Indian, Chinese and Malay street food. Try out the Coconut shake, Popae and Grilled Prawns and other local delicacies. 

Coconut Shake

Bukit Bintang is known for Jalan Bukit Bintang, a busy thoroughfare with upscale malls and luxe fashion boutiques. Al fresco bars and live music clubs line Changkat Bukit Bintang street, while Jalan Alor is a lively strip known for sidewalk restaurants serving Chinese fare like clam soup and buttered prawns. Nearby, KL Forest Eco Park has nature trails and an elevated walkway.

 

 

The Bed, KLCC - Capsule Hotel KL

Kuala Lumpur (Malaysia) in 4 days: Day 02

Jamek Mosque:

How to get there: Google map

Entrance Fee: Free

Jamek Mosque, officially Sultan Abdul Samad Jamek Mosque, is one of the oldest mosques in Kuala Lumpur, Malaysia. It is located at the confluence of the Klang and Gombak River and may be accessed via Jalan Tun Perak. The mosque was designed by Arthur Benison Hubback, and built in 1909. Wikipedia

Sultan Abdul Samad Building:

How to get there: Google map

Entrance Fee: Free

The Sultan Abdul Samad Building is a late-nineteenth-century building located along Jalan Raja in front of the Dataran Merdeka and the Royal Selangor Club in Kuala Lumpur, Malaysia. Wikipedia

Countdown Clock:

How to get there: Google map

Entrance Fee: Free

Landmark attraction with a clock counting down to the year 2020 & an illuminated waterfall.

Walked around here around 2 pm however the clock was not functioning. I think it might be better to visit when it’s dark.  

Dataran Merdeka:

How to get there: Google map

Entrance Fee: Free

Merdeka Square is a square located in Kuala Lumpur, Malaysia. It is situated in front of the Sultan Abdul Samad Building. Literally Independence Square, it was formerly known as the Selangor Club Padang or simply the “Padang” and was used as the cricket green of the Selangor Club. Wikipedia

When I visited the square there a Ramadan Bazaar. There were mostly clothes for sale.  The square itself is not so interesting.

Central Market:

How to get there: Google map

Entrance Fee: Free

Cultural heritage site with restored art deco facade offering shopping, eateries & an outdoor stage.

There are so many souvenirs to buy and the price is quite low compared to Singapore. I got some natural handmade soap. 

If you have never experienced it before, get some Fish massage/therapy. As soon as your feet enter the water, the fish rush to your eat the dead flesh from under your feet. If you can handle the first 30s, then you will make it to the end. It was hilarious seeing the other girls struggling and laughing.

My phone fell when I stepped out of the Central Market. I walked to Petaling Street and then Low Yat Plaza to get it repaired. 

Low Yat Plazza:

How to get there: Google map

Entrance Fee: Free

Low Yat Plaza is the oldest shopping centre specializing in electronics and IT products in Kuala Lumpur, Malaysia. In 2009, Plaza Low Yat was named “Malaysia’s Largest IT Lifestyle Centre” by the Malaysia Book of Records. Wikipedia

Tip: Haggle every price, even if you think it’s low. I was able to get a lower price on all the items I purchased by haggling and also visiting different shops and comparing the prices. 

The Bed, KLCC - Capsule Hotel KL

Kuala Lumpur (Malaysia) in 4 days: Day 01

KL Tower

How to get there: Google map

Entrance Fee: RM49.00 for the Observation Deck or RM99.00 for the Sky Deck (include Sky Box & Observation Deck)

Go for the Sky Deck instead, the view is so much better and the experience of the Sky Box is a once in a lifetime. You are standing in a glass box, 300m above ground. Whatever you do, don’t look down! There are two skyboxes offering different views of the city. 

Tip: There are photographers to take your photo in the Skybox, however, the pictures are too expensive. Ask someone else to take your picture with your phone. 

Take a 15min break in the famous Sky Cafe. Warning, it’s highly overpriced!

After the Sky Deck, go down the Observation Deck. It’s mostly a souvenir shop and after the amazing view of Sky Deck, you will not feel like spending much time there. 

Upside Down House

How to get there: Google map – Walk down in the direction of the Eco Park, the Upside Down House is on your left.

Entrance Fee: RM20

I did not enter the Upside Down House, just took some pictures outside. There is a “I Love Kuala Lumpur” sign on the other side of the street, good for taking photos. 

KL Forest Eco Park

How to get there: Google Map – Near the Upside Down House

Entrance Fee: Free

Great view of the park from the canopy walkways. 

Petaling Street (Chinatown)

How to get there: Google map – I walked from my hotel, it’s a good 25min walk. 

Entrance Fee: Free

Bustling shopping district with haggling vendors offering a range of goods, from clothing to food. Vegan tip: try some of the local fruits, such as Josephine and Ciku, there are particularly delicious. 

Central Market

How to get there: Google map – Less than 5min walk from Petaling Street

Entrance Fee: Free

On this occasion, I did not enter the actual market. I was on the outside where you can find local eateries and other products for sale. 

Try the famous Cendol Durian (RM15) at one of the food stalls. Durian is a fruit that can only be found in this part of the world. It tastes really good but has a strong odour. In fact in trains, buses or hotels in South East Asia, you will always see a No Durian sign, along with the No Smoking ones. Cendol Durian is like a milkshake consisting of Durian, milk, beans, and other greens. 

Cendol Durian

Jalan P Ramlee

How to get there: Google map 

Entrance Fee: Depends on where you go.

One of the best spots to spend the evening in Kuala Lumpur if you enjoy nightclubs and bars. Stop by the Liquid Room Kl, Beach Club Cafe, BBQ Nights restaurant (For vegans, I recommend their chickpeas curry), and so on. 

The Bed, KLCC - Capsule Hotel KL

Singapore in 3 Days: Day 03

Chinese Garden:

How to get there: Chinese Garden Station (East-West Line) – Walk out of the station for 5min. 

Tip: Climb up the 7 storey Pagoda to get a view of the entire garden and the neighbourhood and don’t miss the Bonsai Garden and the Garden of Abundance.

Note: the Japanese Garden is nearby, however, I did not get the time to visit. 

Henderson Wave Bridge:

How to get there: Telok Blangah (Circle Line) – Walk out of the station and stay on Henderson Road for 10min, in the direction of Telok Banglah hill park. Climb up the stairs on the right side of the road. At the top of the stairs, turn on your left for the bridge. 

My first reaction was that the bridge is a lot shorter than it appears on the pictures. I now understand why this place is not on top of the list of tourist destinations. Especially after the climb to reach the top. The view is not that great either, you can get the same view from other places.

Mount Faber:

How to get there: Leave the Henderson Wave Bridge and turn on your left in the direction of HarbourFront station. You will reach Mount Faber after a 10min walk. 

Get a Mocktail (I recommend the Wild Berries) from the Arbora restaurant and enjoy the view of cable cars going to and coming from Sentosa. The view is worth the price. 

If you have the time, take a cable car from Mount Faber to Sentosa. I heard the trip is worth it. 

The Shoppes at Marina Bay Sands:

How to get there: Bayfront station (Central Line) – From Mount Faber walk down to Harbourfront station to take the Central Line. The ride lasts close to 1 hour. 

This is probably one of the biggest malls in the world and if you are into shopping then you will be served. Prices seem to be on the high end though, so I hope your wallet can take it.

To do: there is a waterway on the ground floor of the mall and you can take a little boat to cross it. 

Step out of the mall to see the Art and Science Museum, the Helix bridge and it is a 10min walk from the Garden by the Bay. 

 

Ramadan Sultan Bazaar 2019 (Ramadan period only):

How to get there: Bugis Station (Downtown Line) – Walk for about 5min to Arab Street in Kampong Glam and stop at the Ramadan Sultan Bazaar from some local cuisine (try the Lemang) and take a seat on one of the benches in the Malay Heritage Center. 

Golden Tower Tower:

How to get there: There might be a train that goes here, however, I walked from my hotel on Arab Street. According to Google Map, it’s an 8min walk and it’s more or less accurate. 

Get the bus from here to Kuala Lumpur. The different buses are Billion Stars, StarMart, etc. The ride lasts less than 6 hours and it will cost anywhere around $15 to $20 US and you can buy them on the spot or using an app like EasyBook.com. Note: tickets are non-refundable and cannot be exchanged either. 

Tips:

  • I took the 12:30 am trip to Kuala Lumpur thinking that I would have time to sleep on the bus and arrive around 7 am. However, this was not the case. You will have to go immigration at both the Singaporean and Malaysian borders and depending on the driver, you might not really get any sleep. We arrived in Kuala Lumpur at 5 am and my hotel booking was only from 3 pm that day, so I ended up paying a walk-in rate for the just 3 to 4 hours of sleep. So my recommendation is to get an early morning bus instead unless you already have a hotel room booked. You might not be able to sleep on the bus. 
  • Do not buy a return ticket if you are coming back to Singapore. My original return ticket cost me around $US21. However, I ended up not using it and bought a new one while in Kuala Lumpur for $15 I think. 

Must see places that I did not get the chance to see:

  • Jurong Bird Bark: There was no direct train to the park (not that I knew of) and according to the reviews, it would take a whole day to really get the full experience. 
  • Sentosa: It started raining and half of the day was already gone. 
Beary Best! Hostel Kampong Glam