Monday, January 31, 2011

Plantar Fasciitis (Rehab)

This morning I went to the hospital again for my physiotherapy sessions. This was my first session with the therapist. It was still raining when I reached the hospital. In fact, it has not stopped raining since yesterday...

Anyway, I was half an hour early, so while waiting, I read the morning newspaper (it was yesterday's paper)....

When it was my turn, the therapist told me to lie on the hospital bed and lifted my left heel to rest on the pillow. Then she shone this huge light onto my heel. At first I felt nothing... then... I felt the heat... I ignored it by reading the newspaper...

After that, she rubbed gel onto my heel and massaged it using an 'ultrasound' thingy.... Finally, she taught me to do the exercises and gave me the flyer so that I could do it at home. There are 11 positions for me to do. I have to count to 10 for each movement, repeating it 10 times. Wonder how long it would take to complete the whole procedure.... Well, let it be few, but continuous... I need to discipline myself and remember each procedure without having to carry around the flyer....

I pasted the flyer on the wall next to my bed, so that each time I wake up in the morning... I will do the exercises immediately......hmmmm... will I??? But then...

Sunday, January 30, 2011

Plantar Fasciitis

About two months ago, I felt a sharp pain on my left heel when I got out of bed. It was so painful, I had difficulty standing up and had to 'hop' to the bathroom. I massaged the heel after rubbing 'Deep Heat'. The pain did not cease completely, but at least, I could slowly walk downstairs to the kitchen.

Anyway, when I went to see my physician, she gave me some painkiller and a gel to rub onto the heel. Well, the pain did go away for a week.... but after that, it came back. I then went to see an orthopaedic surgeon.

After examining my heel, he told me I got 'Plantar Fasciitis'. ( I searched the web to find out more about this heel problem. Perhaps I got this problem because of my new interests, which is hiking and jungle trekking.

When I was hospitalised for dengue in October, I was told not to be active in any outdoor activities whatsoever. I had to stop running completely, exercising at the Gym, and only did Tai Chi. Then, when my friends on FB invited me to climb Broga Hill in December 2010 (26th), I agreed. But before that, I hiked Mount Kinabalu with my husband on 18th Dec 2010. But we only hiked 1.5km up Mount Kinabalu.

Perhaps its because of my sudden hiking activity that lead to me having Plantar Fasciitis, having being inactive for almost 2 mths. My body got a shock!! Anyway, if the pain persists, my doc suggested that I get this jab (got steroid), every 6 mths. I refused to have it. I would prefer to recover without having to 'take' any form of drug.

Now, I am using a silicone heel cups which is inserted onto the heel of my shoes. Then I have to go to physiotherapy three times a week for treatment. Well, better this than having to take drugs.

It was a relief too, to know that some of my friends who had suffered before, got well after about six months. I wish to get well soon (God willing), because I will be participating in the Standard Chartered Kuala Lumpur Marathon in June 2011. But then...

Friday, January 21, 2011

Lavish Fortune Prawns

12 large prawns
4 salted egg yolks, steamed for 8-10 mins and mashed
2 tbsp butter
1 tbsp minced ginger
1 tbsp minced garlic
1 tbsp chopped bird's eye chillies
6 dried red chillies, cut into sections
1 egg white
1 tbsp potato starch

1/4 tsp pepper
1/8 tsp salt or to taste
1 1/2 tbsp sugar
1/2 tsp chicken stock granules

Wash prawns and trim the feelers. Drain well. Add egg white and potato starch.

Toss in cornflour then deep-fry prawns in hot oil for about a minute. Dish out and put aside.

Heat wok with butter and fry egg yolks over a gentle low fire until it starts to bubble. Add in garlic, ginger, dried chillies and bird's eye chillies. Fry until fragrant.

Add in seasoning and return prawns to the wok. Toss and fry briskly until prawns are well coated with the sauce. Dish out and serve.

Barbecued Ribs

1.2 kg spareribs, cut into 6cm lengths

5-6 tbsp tomato sauce
1 1/2 tbsp chilli sauce
3 tbsp honey
1 tbsp oyster sauce
1/2 tbsp lemon juice
3 cloves garlic, crushed
1 tbsp olive oil

100g shredded carrot
1/2 a red capsicum, thinly sliced
100g cabbage, shredded
1/2 cup mayonnaise
1 tbsp plain youghurt
Pinch of salt
Dash of pepper

Place ribs into large saucepan. Cover with enough cold water and bring to a boil. Reduce heat and simmer for 15-20minutes or until cooked through. Drain and leave aside.

Combine all marinade ingredients in a mixing bowl. Stir to mix well.

Place ribs in a large container, arranging them in a single layer then pour the combined marinade over. Turn over to a coat the ribs well. Cover with cling film and refrigerate for at least an hour or preferably overnight if possible.

Heat a barbecue hot plate and place ribs on it. Cook for 8-10 minutes turning over once or twice or until ribs are cooked through. Serve with coleslaw.

To prepare coleslaw: Combine all ingredients together and toss until well combined. Keep chilled before serving.

Hash Browns

4 large potatoes
50 g butter
2 tbsp olive oil
Salt and pepper to taste

Wash, peel and grate the potatoes. Squeeze out as much liquid as possible from the grated potatoes then discard the liquid.

Put the potatoes into a large mixing bowl and season with salt and pepper to taste and stir until well combined.

Heat one-third of the butter with 1 tablespoon oil in a nonstick frying saucepan over medium heat until it starts to foam. Take1/3 cupful f the grated potatoes and put into the frying pan. Flatten out with a wooden spoon.

Cook for 5 minutes on each side or until it turns golden. Transfer mixture to a baking tray and keep warm in a preheated oven at 120 degrees C.

Repeat the process with the remaining mixture, adding butter and oil as required.

Note: Use Sebago potatoes for the best results.

Women over 50

In case you missed it on 60 Minutes, this is what Andy Rooney thinks about women over 50

60 Minutes Correspondent Andy Rooney (CBS)

“As I grow in age, I value women over 50 most of all. Here are just a few reasons why:

A woman over 50 will never wake you in the middle of the night and ask, 'What are you thinking?' She doesn't care what you think.

If a woman over 50 doesn't want to watch the game, she doesn't sit around whining about it. She d
oes something she wants to do, and it's usually more interesting.

Women over 50 are dignified. They seldom have a screaming match with you at the opera or in the middle of an expensive restaurant. Of course, if you deserve it, they won't hesitate to shoot you, if they think they can get away with it.

Older women are generous with praise, often undeserved. They know what it's like to be unappreciated.

Women get psychic as they age. You never have to confess your sins to a woman over 50.

Once you get past a wrinkle or two, a woman over 50 is far sexier than her younger counterpart.

Older women are forthright and honest.. They'll tell you right off if you are a jerk or if you are acting like one. You don't ever have to wonder where you stand with her.

Yes, we praise women over 50 for a multitude of reasons. Unfortunately, it's not reciprocal. For every stunning, smart, well-coiffed, hot woman over 50, there is a bald, paunchy relic in yellow pants making a fool of himself with some 22-year old waitress. Ladies, I apologize.

For all those men who say, 'Why buy the cow when you can get the milk for free?’ Here's an update for you. Nowadays 80% of women are against marriage
. Why? Because women realize it's not worth buying an entire pig just to get a little sausage!”

Andy Rooney is a really smart guy!

Send this to five fine, fun, fabulous, fancy-free female friends over 50, or Men who might appreciate it too. I just did!

Wednesday, January 19, 2011

Tips for Flat Abs

(In a crunch, you do not perform more than 30 degrees of spinal flexion (which refers to how high you lift your torso off the floor). This range of motion isolates the proper muscle, the rectus abdominis, best known as the coveted 'six pack'.)

Tips for Flat Abs (by Joan Pagano)

If you're like most people, you rank the belly as a top trouble spot. And it isn't just the 20-something college crowd that wants a trimmer tummy. In my professional experience, people of all ages - from 15-to 95-year-olds - want to know the most effective exercises for sculpting that elusive, flat belly.

The abdomen is the most challenging area of the body to keep in shape. We all know that clothing doesn't fit right if the belly is too big and that belly fat can create a health risk. If you're doing abdominal exercises faithfully and not seeing results, you may be a victim of simple mistakes in technique.

To begin with, do you know the difference between a sit-up and a crunch? Most of us are familiar with the classic sit-up, in which you come to a full sitting position. However, for many years now, the fitness industry has favoured crunches over sit-ups.

In a crunch, you do not perform more than 30 degrees of spinal flexion (which refers to how high you lift your torso off the floor), even if you can lift higher. This range of motion isolates the proper muscle, the rectus abdominis, best known as the coveted "six pack" muscle (which describes the sections that develop with toning). If you lift higher, as in a full sit-up, you recruit the hip flexors in addition to the rectus, and risk stress to the lower back.

Here are three exercise tips to flatten the belly:-

1. Learn to "scoop" when you do a crunch. Having worked with hundreds of clients, I've found that only a few get this right from the start. As you lift up your head and shoulders, you need to draw the belly button towards the spine without changing the natural curve in the low back.

When you button a tight p;air of jeans, this is the muscle right under the zipper that you automatically contract. "Scooping" describes this action.

2. Keep tension in the abdominals as you crunch. After you prepare your scoop, imagine you have a wide belt around your middle connecting your ribs to your hips.

Set your abs before you move by tightening this belt and keep tension in the abdominals as you lift and lower your shoulders, never letting your shoulders relax to the floor.

3. Take your time and breathe. Perform each repetition with concentration, exhaling as you crunch up, inhaling as you release. You can learn to breathe normally while holding the scoop.

Slower is harder when doing crunches and if you make each one count, you can do fewer with better results. You don't need to do hundreds of crunches, you just need to do them right. Three sets of 15-20 crunches is sufficient for toning.

Do your abdominal routine every other day to allow the muscles to rest, recover and rebuild.

For even better results, supplement your abs workout with regular cardio activity. Cardio exercise will enhance your body's sculpting effect by reducing the layer of fat that covers your muscles to reveal a more defined shape underneath. Do at least 30 minutes of cardio - like walking, jogging, stair climbing, cycling or swimming - five days a week. -

Friday, January 14, 2011

Timpohon Gate

(hubby at the start of the trail...)

(with a climber from Miri and her son)

(hubby taking a break...)

(long way upppp..)

(this climber made it to the top of Mt Kinabalu)

(from the entrance at Timpohon Gate)

(Hubby walking towards the ticketing office to purchase entrance tickets to hike Mt Kinabalu)

(@Kandis shelter, 1st pitt stop)

(hubby returning to Timpohon gate)

(@Timpohon gate)

When hubby purchased the tickets to hike Mount Kinabalu, we were told not to climb higher than 1km. Reason being we only begun climbing at 11.30am and it would take us an hour to reach 1km and another hour to descend. The Timpohon Gate closed at 2pm.

Friday, January 7, 2011

Mount Kinabalu (3rd day @Kota kinabalu

(my first view of Mount Kinabalu)

My husband and I left Jesselton Hotel, Saturday 18th December 2010, after breakfast. For breakfast, we had eggs and toast with tea. No Nasi Lemak, no roti canai….. In fact, maybe theres no roti canai at all in Kota Kinabalu…. Hmmmmm…

Anyway, we then drove in our rented car, a MyVi, to Kinabalu Park, which was about an hour’s drive from Kota Kinabalu town. We had the map for directions, but the road signage were bad….. We only saw the Kinabalu Park signage once as we left the city centre.. We then had to ask for directions at the petrol station when we wanted to fill up our petrol tank.

We did lost our way again, when we took the wrong turn at the third roundabout. There are numerous roundabouts at Kota Kinabalu…. Again, we had to seek directions from a local at another petrol station….

Finally we managed to find the right way…… That also we trailed this tour van…. Luckily we heed to Nini’s advice of not riding the motorcycle…. The road was uphill all the way…. At times it was drizzling …. Luckily no heavy rain….

Halfway up, we took pictures and also stopped at this roadside stall selling handicrafts. We bought a windchime (bamboo). The view of Mount Kinabalu along the way was magnificent.

When we reached Kinabalu Park, we had to pay the entrance fee. There was quite a long queue. I enquired from the park rangers whether we could drive into the park. We could, but only until the Timpohon gate. The foot of Mount Kinabalu.

We took a break at one of the shelters along the way to Timpohon gate. We had our packed lunch. Suddenly my husband received a call from our eldest daughter. She called to convey us the good news that she had cleared her Final exams. She has thus graduated in the course she was pursuing… a Bachelor In Business Administration. We were so happy. Then I informed my husband that our second daughter also got through her finals. She graduated in Bachelor in Accounting and Finance. My husband was so exhiliriated. He asked how come my second daughter had not informed him. I told him, she was waiting for her elder sister to convey the news first…. So it was a double joy for my husband and I…. Alhamdullilah (Thank You Allah).

After lunch, we then drove another 4km to the Timpohon gate.

Wednesday, January 5, 2011

Sunrise @De Muara resort

These pictures were shot at 7.45 this morning.

Sunday, January 2, 2011

Related Posts Plugin for WordPress, Blogger...