Quorn and Vegetables Yogurt Curried Pasta Twists.

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Ingredients :

2 cups Pasta Twists – cooked al-dente and water drained ( keep some pasta water for the curry).

For the Curry :

A

Coconut oil – 2 tablespoons

3 pips of Garlic – sliced

1 White Onion – sliced

Ginger – grated – 1 tablespoon

Turmeric powder – 1/2 teaspoon

Chilli powder – 1/2 teaspoon

Fennel seeds / powder – 1 teaspoon

Coriander powder – 1 teaspoon

Mild curry powder – 2 tablespoons

B

1 cup Quorn Chicken style pieces

1 cup Cauliflower – florets

1/2 cup Chestnut Mushrooms – sliced

1/2 cup Green Beans – sliced

1 Red Pepper – chopped

1 large Tomato – chopped

C – to finish

Greek yoghurt – 3 tablespoons

Coriander leaves – roughly chopped

Salt to taste

Method :

  • Heat the oil and fry all ingredients in A until fragrant.
  • Add ingredients in B and mix in some of

    the pasta water, approximately 100ml.

  • Cook the Quorn and vegetables for 6 – 7 minutes until the curry loses its raw taste.
  • Add the pasta twists to the curried vegetables and stir in ingredients C.

    You may add more pasta water if you prefer a wetter consistency in your curry.

  • Plate up and enjoy!

Basa Fillet and Avocado Salad.

Pesto Fish Recipe

1 Basa Fillet ( or any white flesh fish )
1 tablespoon Red Pesto ( I used Jamie Oliver’s)
Dry Ingredients:
2 tablespoons Plain Flour
1/2 teaspoon Fennel powder
1/2 teaspoon Paprika powder
1/4 teaspoon White Pepper powder
Pinch of salt
Tortilla wraps – 2 small or 1 big
Method :
Baste one side of the fillet ( the upper, fleshy part) with the pesto. You can use green pesto if you prefer.
Mix all the dry ingredients and gently coat both sides of the fillet.
Oil the pan and cook each side of the fillet for 7 minutes.

 

Avocado Salad Recipe:

1 medium riped Avocado – chopped
2 baby plum tomatoes
1/2 Onion – diced
1 red or green chilli – chopped
2 sprigs fresh Dill – chopped
2 tablespoons Greek Yogurt
Salt and pepper – just a pinch
Method :
Mix all the ingredients to come together.
Garnish the wraps with lettuce, place the fish and salad. Serve with lemon or lime wedge.

 

 

 

The Benefits of Maintaining Bone Health.

Bone Health refers to the ability of the skeletons and density in the bones to protect, repair and recover from serious injuries. The bones in our body work as a support system, building strength and also shapes our postural by encouraging the growth and development of our skeletal frame and/or structure. 

October brings us another event from the National Health Services calendar –  National Back Care Week  ( 8th – 12th ).  The campaign organised by BackCare discusses the risks, prevention and treatments caused by back pain.

We will be acknowledging this information to help us maintain our skeletal structure from minor and severe injuries.

 The development of our skeletal structure begins at a very young age. The human body consists of 206 bones which fused together from over 270 which we were initially born with. This does not include the other small bones which are found in our wrists, neck and even ears! – An amazing fact of the human skeletons!!

Our bones also help the body to store sufficient minerals and enable us the luxury of mobility. But, over time – the bones could lose its rigidity to endure deformation which may lead to illnesses and/or diseases such as:-

  • Osteopenia – bone thinning due to a decline in bone mineral and also a precursor to osteoporosis
  • Osteoporosis – brittle and fragile bone tissues due to lack of calcium and Vitamin D, and hormonal imbalances
  • Multiple Myeloma – a bone cancer which develops in the blood-forming cells of the bone marrow.

It’s vital to ensure we take great care of our bone marrow as it contains 2 types of stem cells hemopoietic and stromal which raises the production of new red blood cells, white blood cells and platelets which aids in preventing cancer!

To maintain healthy bones, foods enriched in calcium must be consumed. Foods high in Vitamin D helps the body absorb the calcium intake which encourages the growth and structure of your bones.

You should consume foods that encourage healthy bone development and helps to maintain it’s vitality:-

  • Salmon – one serving provides all the Vitamin D you need for a day and the canned versions with edible bones are packed with lots of calcium
  • Low Fat Yogurt – one 8 ounce serving provides 42 per cent of your daily calcium needs
  • Breakfast cereals and milk – consume cereals fortified with Vitamin D and reap the benefits of calcium absorption in one
  • Dark leafy greens – kale, Swiss chard, turnip greens are rich in Vitamins C, A and K, which also helps calcium absorption
  • Soy or almond products – consume ones which are enriched with calcium and Vitamin D

According to a recent study, younger adults between ages 25 to 45 are more likely to experience a backache i.e. lumbar disc herniation or degenerative disc disease.

Leading an active lifestyle is also a great way of taking care of the postural structures of our bones. It starts with an aligned and straight spine!

 As an employer, you can encourage your employees to perform these exercises to stretch and improve their back even whilst at work. :-

  • The Routine – Avoid sitting too far from the desk, ensure sight and arms are aligned to the computer and that you’re sitting all the way back in the chair to help with the natural curve of your spine.
  • Planks – Lie face down on the floor with your palms alongside shoulders and that your feet and legs are together. Raise yourself and straighten your arms and balance equally. Do for 30 seconds and gradually increase time. Works abdominal muscles, shoulders and back.
  • Back Extensions – Lie face down, extend your arms straight above the head. Gently lift your shoulders as far off the floor, keeping your head in line with your spine. Repeat 10 times. This exercise is great for the posture as it strengthens the back.
  • Shoulder Rolls – an Easy exercise that you can do sitting or standing. Helps relieve tension and improves posture. Raise your shoulders and shoulder blades to your ears as you inhale and gently release shoulder as you exhale. Repeat 5 to 10 times.

Practising these neutral postures will help in activating your core musculatures effectively, decreasing inflammation which causes degeneration of discs.

If your job requires the lifting and moving of heavy objects, always use the right equipment and effective techniques to avoid any form of injury to your spine.

  • Always push heavier objects rather than pulling
  • Keep the spine aligned even when reaching to pick something light off the floor
  • Avoid twisting your back while lifting

Even the slightest twist in your back could cause excruciating pain and left unattended could lead to other spine related diseases.

Remember – Always use your legs to lift and never your back!

Preventing injuries at work highly benefits the productivity and profits of your business. It is the responsibility of the organisation to ensure their employees are:-

  • Always equipped with the right tools which are suitable for the required duties and working environment
  • Strictly adhere to company policies on implementing health and safety
  • Frequently run risk assessments on all manually handled jobs
  • Train employees to conduct their duties responsibly by following company procedures
  • Promote frequent short breaks to encourage employees to do stretching exercises
  • Encourage employees to lead an active lifestyle to promote healthy bones and muscles.
  • Practice stress-busting routines among colleagues to prevent back and neck pain.

When it comes to bone health – Prevention IS better than cure!

Sit up straight and stand tall – Great posture leads to a life full of incredible health benefits including good digestion!!

So – give your backbone the attention it deserves and starts taking care of your spine!

Maintain great POSTURAL through the body’s SUPPORT SYSTEM – your SKELETAL!

 

* An article I wrote for a client from the Fitness and Health Industry.

Today, I Slay!

Nothing good comes easy. Based on my experience, I have had to work real hard to achieve my goals and ambition.

I don’t stop when I am done. I keep on setting new goals as I move on to the next phase in my life because it motivates me and educates me at the same time.

This time, I’ve set higher standards and raised the bar!

Goal – Lose 10kg of weight, ⬇️ 15% Fat by ⬆️Muscle and Tone Up!

So my workouts today 👉🏼 Warm up – Virtual Reality Spinning – 25 minutes 7 Miles.

  • Chest press 18kg 4 sets 15 reps.
  • Leg Press 4 sets 15 reps with 15kgs weights both sides.
  • 20kg Glute Extension 3 sets 15 reps.
  • Squats 35kgs 4 sets 15 reps.
  • 4kgs x 2 of Bicep and Triceps Curls 4 sets 15 reps each.
  • 10kg Dumbbell Bent-over Row 3 sets 15 reps each arm.
  • 7kgs x 2 Rear Delt Raise 4 sets 15 reps.
  • 12kg Kettlebell Swing 3 sets 15 reps.

These workouts will vary depending on my body’s ability and energy level during my regiments.

Still, I Slay!

My Homeland.

I am a Malaysian.

Proud to be One!

I grew up in a multiracial country which celebrates a diversity of culture, colours, religion, food and drinks. Traditions that humbles the soul and affections towards another human which brought us together as one big happy family.

Have you celebrated Eid, Chinese New Year, Christmas, Wesak Day and Vaisakhi? Inpite being a Hindu, I had the privilege to celebrate each and every festival by my neighbours and friends.

Because in Malaysia, your friends and neighbours are your extended family! You can never see this custom anywhere else in the world.

So, I am just going to share with you some of my joys through a stroll down memory lane… visually!

Selamat Datang! This means Welcome!

London Calling To the Faraway Towns…

glory

Big Ben before renovation works.

 

Tower Bridge, a combined Bascule, and Suspension Bridge.

Tower of London – Her Majesty’s Royal Palace and Fortress of the Tower of London.

 

St Paul’s Cathedral – Dome                      The Gherkin              St Paul’s Cathedral

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The Shard, Obelisk, London Eye, River Thames, Palace of Westminster and Elizabeth Tower, Liverpool Station, Piccadilly Circus and Regent Street and the iconic Red Bus.

Buckingham Palace, the London residence, and administrative HQ of the                               Monarch of the United Kingdom.

 

London Eye, height 135m, a gigantic Ferris Wheel on the South Bank of the River Thames. Has 32 ovoidal passenger capsules can hold up to 25 people, and the most popular paid tourist attraction in the United Kingdom.

A Revisited Land, Became My Home.

I visited the UK as a tourist, 18 years ago.  As I arrived at the gates for Arrivals at Terminal 5, the feeling of absolute freedom filled my senses. Right at that moment, I knew, I’ve found my path.

The United Kingdom consists of four countries, England, Northern Ireland, Scotland and Wales. The country’s parliamentary democracy is ruled under the constitutional monarchy, our Queen Elizabeth II is the Head of State. Long Live the Queen!!

Since I was a tourist, I had a list of touristy stuff to do. Places to visit, photographs to capture, food and drink to experience, and so on.

I hopped on the Jubilee Line and walked to Westminster from London Bridge. There it was the Palace of Westminster. I stood there for almost an hour admiring its’ English Gothic architecture, quite a perpendicular gothic revival style, known to be prevalent from late 14th to mid 16th centuries owing to its’ unique characterizations, arches, vaults and archery windows. I went back again, this time at night. It looked stunning than ever!

Big Ben the Great Bell and Clock Tower, is 159 years old and stands tall at 315 feet, has 11 floors ( which is currently under renovation works, 2017 – 2020, there will be a lift! ). The Clock Tower was renamed Elizabeth Tower in 2012 to mark the Diamond Jubilee of our Queen. If you’ve visited England and been to London to see our Queens’ reign and walked the street of Westminster, then you definitely remember your first feeling of the Big Ben Chimes 15, 30 and 45 minutes past the hour. Although the bells have been silenced due to the renovation works, it has not stopped tourists from swarming in and around Westminster to capture this historical British cultural icon!

Tower Bridge – a combined bascule and suspension bridge, that crosses the River Thames and often confused to London Bridge ( you can see the red bridge from here ).

And since you are here, don’t miss your chance to visit Her Majesty’s Royal Palace and Fortress of the Tower of London. The castle has played a prominent role in the English history and the home of the Crown Jewels of England! I saw an actual Koh-i-Noor diamond ( originally owned by the Kakatiya dynasty ) which was surrendered to Queen Victoria after the British conquest of Punjab.

As my holiday came to an end, I was sad to go. I still had other parts of England and Great Britain to see and explore.

I left determined that I will return someday. This is what I told my mom, I am going back there someday, two years from now actually, and it will be my home.

And I did come back 2 years later.

England –  The country that I adored so much… that I fell in love and made it my home!