HIKING: Back on Forest Trail

 

Mt Singai Summit last Sunday hike

I have decided to be back on the trail again after a few months. One of the main reason is because of my fitness and health is not at an optimum level now. When my age reach the 40s I start to feel body ache and easily fell sick. This is not only an age factor but I am sure it is related to my lifestyle. I begin to ignore my physical activities and consume too much sugar and carbs too. 

In June 2022, I went for a body medical checkup and I was warned about my cholesterol level. It is not yet reached borderline but due to my age, I need to watch out for my food intake to control my cholesterol level. Besides, my family history shows that I might be at risk as I aged. One way that I think might help me is to start again with the physical activities that I used to do before. Hiking was in my mind because running will be limited by my feet and knee conditions.  

Photo Credit to Cleveland Clinic

However, the medical check-up results only make me anxious for a few months and then I return to my old habits. I stop my running and hiking activities and did not careful with my food intake as well. After returning from Spain at the end of October, I still feel okay but there is one night after having dinner with my friends I feel a bit uneasy. I had quite a lot of prawns that night too. I feel pain in the neck and back which I thought may be related to my cholesterol level. 

So, I decided to book another slot to do a full-body medical check-up last Friday. Before this appointment, I want to have a more active lifestyle, so I start to go hiking every weekend. I decided to fight my lazy ass and just go! I have been hiking for three consecutive weekends and I feel more fit and healthy. Oh, my medical check-up appointment was cancelled due to the polling day public holiday on Friday. I have not set another date. Hopefully, I can continue with my weekend hiking activity and eat clean and healthy too.

#3 ~ Office Workout

Feeling sleepy at work or tired of sitting on your office chair the whole day? Why not just take a few minutes to do this simple workout. Maybe this will help to get back our momentum at work. Well, as for me, i need this because i easily feel sleepy if i sit for too long. Actually i get this from my friend's post in FB. Then, i visit the webpage of Neila Rey and i found more workouts. Here is the office workout steps that you may want to try out!

Photo Credit to neila rey

All the Best!

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Workout Addict,

Little Rose

#2 ~ Flat Stomach Workout

I think i already doing well with my 1st Workout but still no obvious results on what i accomplish yet (berketul2 la ni muscle kaki). Somehow it did makes me sweat out toxic form my body and i satisfied with that.

Therefore, for my next step i want to do this workout to flat my stomach. Ha ha ha... I will workout on doing more exercise to shape out my body because it makes me more comfortable at work and trekking will be much easier when i am fit. Here is the steps to do flat stomach workout that i found Online.

Photo Credit to Google Image Search

If you think you also wants to try out this workout, please do and share with me what do you feel and is there any improvements with your stomach. Well, just an advice workout alone will not give a good results, so please check out your diet as well. :)

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Determined, 

Little Rose

#1 ~ Sexy Leg Workout

This will be my collections of postings about my mission to live more healthy by doing more exercise or workout for this year. My first workout is 15 minutes Sexy Leg Workout. I get this workout from my friend's Olivia Facebook post. She is also my Blogger buddy, find her at her Blog liv's stories. If you want to know her more, click the link and find out more about this amazing girl. 

Here is the workout:

The first time i tried this workout, i can't do it. The muscle on both of my thigh is very painful. If i force more, it feels like my muscle will ripped off (ha ha ha, what a bad thoughts!). But, when i did it for 2nd time, hmmmph... it is not that difficult actually. If you want to try it, reduce the frequency to half, 10 squats, 15 lunges, 20 calf raises, 25 second wall squat, 50 jumping jacks, 25 second wall squat, 20 sumo squats, 15 leg raises, 10 squats. Then, when you succeed with that one, then proceed to the full one like the above photo. 

It is very good to trim up your leg and thigh and probably your butt. Sure, ladies out there want to have a sexy leg right? Try this out!

I am still on my mission! (^___^)

Determined,

Little Rose

Seaweed as Food Supplement

Did you ever take any dry seaweed as your food supplement. It was so famous in Sabah and everywhere else in Malaysia. People are talking about the nutritions of this seaweed if you take it regularly. Some called it Pure Marine Collagen. I don't know much about this if it is true or not. I search for more information about this species because there is a farming project under Fisheries Department project for community development somewhere in Semporna. There is farmers of seaweed in Semporna, Sabah. These rural people improve their household income by involving in this project. That is a good news to hear.

Okay, back to this seaweed species. I am very lazy to write information about this seaweed because if you type correct keywords in Google Search, you will founds hundreds articles about it. Why? Because there are so many seaweed sellers/ or distributors out there. They wrote anything, everything about it especially the benefits of taking it in your daily diet. Here, let me give you some links so you will directed to the sites that will give you more complete information.

1) Wiki explain the details information about the species called Eucheuma.

2) What is the Sea Bird Nest? Read this to know more about the Benefits of Eucheuma cottonnii.

3) It's the project that government did in some parts of Malaysia. Here is the research done by Maritime Institute of Malaysia (MIMA), Seaweed culture and utilisation in Malaysia - Status, Challenges and Economic Potential.

Actually what i want to share is about, i am one of the user of this seaweed. My family is taking this seaweed as our food supplement. However, my mum and one of my older sister stop taking already. Meanwhile, another two of my elder sisters still taking it. One of them taking it because she have high blood pressure, this seaweed helps her to maintain her blood pressure level. The other sister taking it for her youthful and to keep her healthy. She recovering from her big size (she is a bit overweight back in 2010 or 2011) because taking seaweed and doing regular exercise. Now, she back to size M from XXL. Impressive.

As for me, i start to take it because i have problem with my digestion. Not feeling comfortable with my stomach and i have a problem to go to the toilet. I just started taking the purple seaweed yesterday. I am taking it morning before breakfast and night before dinner.

I will share with you guys, once i get the results. If you are one of the user of this seaweed, perhaps, you wanna share with us what is your results. *wink*

Healthy, 
Little Rose

The Sanitary Project ~ Maliau Layung (Part 2)

The toilet structure is up. 

Back to the main toilet block, we have other tasks waiting. However, the structure team already successfully set up the toilet structure on the ground. So another task to be done is:

• Set up the toilet bowl and connect it to the PCV pipe to the septic tank
• Roofing
•  Walling
• Concrete ground
•  Door
• Painted the wood preservative
• Set up the tap by connect it to the existing water gravity
• Cover back the septic tank and keep the surrounding clear from all of our mess

On the 3^rd August afternoon around 3pm, the toilet completed. Yess!!! At last we made it. If not of our team work and cooperation during the process, we will not be able to make this project a success.

Paint the wood structure with wood preservative.

The group of villagers helping us with roofing. 

One of the villager, help us with the door. 

The toilet. 

The opening.

The most satisfied achievement for me is when I can engage the locals from this village to take part in the construction process. I believe that they will value and appreciate more of this toilet if they feel the toilet is theirs. The ownership of this toilet building and I am sure they will use it wisely and take good care of it. However, this is only my assumption, if I want to see the real scenario, I need to monitor and pay them a visit 3 months from now. I will update with you guys when I came back from my visit. Finger crossed on this because I always see our people did not appreciate “free stuff”. It will end up damaged or not functioning. I hope these local people appreciate our hardwork and sweats that we put on completing these two units of toilet.     

So, that is my story! Working with community is not as easy as people think but the satisfaction once seeing smile in the face of the people worth the difficulties and hard work that we've been through!.

Till we meet again!

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From the Diary of,

Little Rose

The Sanitary Project ~ Maliau Layung (Part 1)

Project Period: 26th July - 4th August 2012

View of one side of the houses in the village. 

Kg. Maliau Layung, Pitas not a well-known place but attract us to do something to change their way of living for a better. The sanitation system in this village is very poor. I visit this village twice and including this project will be the third time. During my first visit, I did not know that this village did not have any toilet because it is just an hour visit and that is my first time. During my second visit, I stayed overnight and this is where I start to look for a toilet. Hmmm… no toilet around and I have to sneak into the bush behind the house to pee but it is a rubber plantation near the house. No place to hide a little bit. I am in trouble.

Observing this scenario, my superior came up with a plan to start a sanitation project in three selected villages around this area. We are lucky because we have a very committed partner, the Raleigh International Borneo. With Raleigh International we welcome 36 high school students from Dr. Challoner’s High School, UK. They were accompanied by their teachers and assisted by Raleigh Project Managers. They have a total of 10 days with 8 days for completed the project in the selected villages.

I was assign to assist one of the groups named Charlie 3 to Kg. Maliau Layung, Pitas. Together with two Raleigh Project Managers and one teacher and her partner, we travel on the gravel road using 4WD. It takes us 1 hour 45 minutes to reach the village.

The 4WD vehicle need to cross the Bengkoka River

Upon our arrival, we were greeted by the JKKK’s son. I was a little bit worried because I am new to this village and I still did not have any contact yet. New place, new people, new environment, new culture, new tradition, new language and all new things. Worried? For sure I am worried but in my heart I know I am not alone and Jesus is with me. He is my strength to overcome the entire difficult and complicated situation. I was lucky because my friend is local and he can speak the native language but he will move to the other two villages and left me alone with the 16 volunteers. Hmmph..

The digging team working hard to complete the digging task.

The first three days is super exhausted moment for me because we are working really hard. The weather is very hot, with bright sunlight from 6am until 6pm. We work from 7am – 12pm, rest from 12pm until 2pm and continue again from 2pm until 4.30pm. I am super tired because we are working hard on the project sites, digging the big hole (5ft depth, 9ft length and 5ft width) for two septic tanks. My arms, wrist and back are very painful at night. Maybe I put too much tense to my hands digging the hole, shoveling and cracking the tough soil.

Both of the septic tank securely set inside the big hole.

However, we are lucky because we manage to complete the digging task on the fourth day. Yippie!!!.. Seeing both of the tanks inside the hole relief me. All the hard works on the digging tasks is completed. Then we will move on with other tasks especially with the main toilet block with two units of squat toilet.

Till here. Continue in Part 2. 

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From the Diary of,

Little Rose    

Wisdom Teeth Extraction

I was having an appointment at Tandek Clinic here in Kota Marudu yesterday at 2.15pm. To be honest this is my first time and i am super scared. I take leave just to get ready for this dentist appointment. I was told that i will have a Minor Oral surgery for this teeth because it is stunted and only 1/4 of the teeth came out. So the dentist have to do minor surgery to get rid of this teeth.

However, things change because of the kind and lovely Dentist at this clinic. Before the surgery she told me risks after surgery and a few advice after surgery. She is very kind and she handle me gently. It only takes 15 minutes and i didn't feel the pain. Maybe it is also because of the anesthesia she gave me around the area of the teeth to be extracted. This experience makes me no longer afraid of dentist. Lucky that it was her that conduct this minor surgery to me. And some more, she is actually a friend of a few of my college friends. Small world indeed.

Here is the unlucky wisdom teeth that extracted yesterday. Its look healthy to me. hmmmm...

So, i was given 3 days sick leave to recover from this pain in my mouth. I can not eat properly and i only takes rice porridge. Can't really swallow for now. Only some waters. I avoid hot water because it will makes the bleeding not stop. So, i think, i am doing fine, now.

When you met with kind and gentle dentist, you will not afraid of dentist anymore. Me? Will have next wisdom teeth extraction again. There are three more to go. All my wisdom tooth did not have space to grow well. Hmmph.. Pity me.

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Scared of Dentist No More,
Little Rose

Get rid of this please ~ Skin problem....

Left hand is worse

Right hand still okay...

See my foot also got this... doi punya la itchy...

I face this problem since i am still in primary school. During that time it almost stick there in my hand. Even so many skin lotion/ cream my mum gave me and i put it there but never met any doctor to consult about it. Anyway, when i am in uni, it almost gone, it only occurs when the water i use is dirty. Not as frequent as before. So, i am happy lah..

When i start working, it seems to cured, no more itchiness in my both hands. But, since i am working at this new work place, since 2009, it comes back. In a year it will occurs a few times. Getting worst when last year it also appear in the palm of my foot. Really uncomfortable and i can not refrain myself from scratching my hand and my foot. (adoi, girigitan owh, rasa mau pi bakar sama tu lilin, supaya hilang tu rasa gatal...).

So the only treatment that i do now is, soak both my hand and foot inside the warm water where i put a sprinkle of Alzara Natural Dead Sea Beauty Salt i bought from Cosway. I did it twice a day, morning and night for about 20 minutes. I helps to reduce the itchiness.   

Do you face the same problem as what i had? Share with me your experience. Who knows we can help each other. If i went to see the doctor the only medicine given to me is skin cream for scabies or something similar to it. It doesn't work. I keep scratching.

So, till then!

Update (26 Sept 2011 - Monday):
I can't control myself from scratching all over my both palms (hands and foot), so i decided to go to the clinic. Asking for allergic injection. This must do with something i eat and the environment. Yai!! Get the injection and anti-allergic pills. Hope to get better tomorrow. Taking leave for some rest today coz i did not sleep the whole night last night. At 3am i was soaking my both hands and foot inside the warm water, to get rid of the itchiness. I can't sleep till morning. 

With Love, 
Little Rose

..... i am worried

Photo credit to littledolphin

A fiend of mine, admitted hospital yesterday. She got hypertension. I did not know that she have this illness. A little bit disappointed with myself because i did not take seriously of her condition a few days ago. She did complaint about her dizziness and not feel comfortable with it. Even on Sunday, both of her feet swollen. Since, i did not know that she did have hypertension, i think it is not that serious. So, i only ask her to go for a check up at our nearby clinic. But she refused to do so. Until yesterday, she almost fainted but she arrived hospital at KK safely. Today she still under doctor observation at Intensive Care Unit. She have minor surgery to help reduce her blood pressure.

Somehow, i am still worried about her. I can not do much from a far, if i am by her side i still can comfort her. But for this distance, i only can pray for her. Asking God to help her to get through this critical situation. To keep her strong to survive this. To keep strong her family members and be able to support and comfort her. I will visit her this Saturday after work. My only hope is she will recover soon. May God bless her.

Photo credit to perodog

With Love,
Little Rose

Jogging......

Wow.. it has been a while i did not go for exercise. I mean really exercise. I was a (sportswoman) before... That was during secondary school. After that? No more... Just doing it for fun. To make me feel healthy.

I went for a jog today and it was already dark outside. Feel more comfortable jog in the dark? Not really. Why? Because i may step into the hole or step on a snake (if any). But the good things is that people can't recognize me. Yeah! I can wear what i want to wear so nobody will talk about it. I used to jog with short sports pants and a singlet because i can feel the breeze on my skin. But here? In this housing area? Nope, people will talk about it. Okay, ignore them then!

Photo credit to Google Image

I sweat a lot after two rounds. I feel great arrive home. I was listening to music while i am jog so i did not hear anything. That's another good one so no distractions. He he he...

I found some article saying about listening to music while doing sports. Here some of it.
- Music can distract attention from repetitive exercises so as to avoid feeling tired, fatigue and boredom
- Music can reduce the factors that contribute to pain, anxiety, tension and discomfort
- Music acts as a stimulant that can improve performance. This is due to respiration and heart rate increases that will impact the training portion
- Encouraging positive mood thus avoiding any kind of negative thinking
- Make exercise more fun and interesting
- Preferred type of music is also associated with physical strength, soothing music can reduce the ability of potential muscle exercises while fast music can increase muscle tension.
- Body movement of the rhythm of music can enhance the results obtained
- Rhythm of the music heard can improve physical and motor skills.
Credit to this site: info24u

But still i hope i can jog with a friend. Sometime, when i feel tired and less motivation to run especially when i want to start exercise again, i need a friend. To motivate me and spend at least half and hour running.

Photo credit to Google Image

Till then!! Happy exercising!

With Love,
Little Rose

Food Supplement

Do you take any food supplement? I am not really a fan of food supplement before. However, after i move to my new work place, i really need some now. I am working with pulp and paper company and live very close to the mill. Can you imagine the how the air is and how our water? I did spoke to one of the health supervisor from nearby health department and she told me our water is not safe. They found dangerous chemical in our water system but still the quantity is not yet very serious. Still i have quite problems staying here. I faced skin problems since i move here.

So, to make the story short i took two types of supplement now. Both i bought from COSWAY (since i am a member of cosway)...

I start taking Chlorella last year. This is good for detox and here is some info about this product. I am not doing promotion here, just a little bit of sharing. (^__^)

Chlorella is Mother Nature's miracle food for cells. It keeps them:
Clean - Chlorella does an amazing job at keeping cells clean and in perfect pH balance. Rich in chlorophyll, it helps to increase the oxygen holding capacity of red blood cells in our body, and eliminate parasites and disease-causing microorganisms that strive in a low oxygen environment. Another important feature is its unique cell wall fibre that traps poisonous heavy metals including mercury and cadmium, and flushes them out of the body.

Healthy - Chlorella is a storehouse of nutrients, including natural and organic vitamins, minerals, trace minerals, phytonutrients and live enzymes to nourish our cells for great health and robust energy.

Young - Chlorella is high in nucleic acids (RNA, DNA) and Chlorella Growth Factors (CGF) that accelerate cell repair and rejuvenation. This revives ageing cells, turning them back into young, useful cells. When our cells are younger, we look and feel younger! Read more here: Cosway Products

Besides this i also took another one.

Some of the benefits of this supplement are as follow:
Strengthens the immune system
Spirulina promotes the production of white blood cells, antibodies and cytokines to help our body fight against infection and diseases.

Maintain cardiovascular health & lowers cholesterol
Clinically proven to promote cardiovascular health by reducing LDL (bad cholesterol) and triglyceride levels, and increasing HDL (good cholesterol) levels. Spirulina's abundant antioxidants reduce plaque formation on arterial walls.

Improves gastrointestinal & digestive health
Studies have shown that spirulina promotes digestion and bowel function. It inhibits bad microorganisms and stimulates growth of beneficial flora such as acidophilus and bifidus.

Promotes healthy, vibrant skin
Rich in GLA, an essential fatty acid, spirulina helps to maintain healthy skin, lustrous hair and strong nails, and eliminates toxins of body that may cause blemishes and other skin problems. Its plentiful antioxidants protect the skin from premature ageing.

Enhances natural cleansing & detoxification
Nature's richest source of chlorophyII, spirulina accelerates detoxification and helps to relieve problems associated with toxin accumulation such as headaches, body aches, joint pains, bad breath and body odour.

So, that is it for now. How about you?

With Love,
Little Rose

MUST KNOW - Psyllium Husk

At first i thought of writing my 2nd True Confession about Constipation. But then, better not this time. Not ready to share something that a little bit shameful. However, i am sure a lot of us faced this situation. When you age increased this problem become more common to us. This is all because of our own lifestyle, especially our DIET. Here, i want to share about Psyllium Husk. I bought one bottle of this fiber from Kuching the other day just to try it out. I have problem to go to toilet so, maybe this will work. I did drink Inner Shine, eating banana etc but still i only visit toliet once in three to four days. Feel really bad about it because stomach is not easy and many other things that you feel that you are unhealthy. So, i goole info about this fiber and wanted to share it here.

What is Psyllium Husk?
Psyllium husk or isphagula is the covering of seeds grown on the plant, Plantago Psyllium, which flourishes in the Middle East. Psyllium husk has long been recognized as an excellent means of getting more dietary fiber into a person’s diet due to its high fiber count in comparison to other grains. Oat bran, also a good source of fiber, has about five grams of fiber per a third of a cup. Psyllium husk, on the other hand, offers approximately 71 grams of fiber for that same third of a cup.

This heavy dose of dietary fiber makes psyllium husk the choice of many who manufacture dietary fiber supplements and powders like Metamucil. For those suffering from constipation or diarrhea, appropriate daily dietary fiber intake can help improve these conditions. As psyllium husk travels through the human digestive tract, it absorbs water, but is not digested. This results in stool that is bulkier, but also softer, translating to fewer problems with passing stool.

Read More at wiseGEEK.

Eventhough this fiber sounds helping me but then i need to find out what is the side effect of using this fiber. Here is something that i have to consider too.

Risks of Psyllium Ingestion
Although using psyllium husks can provide health benefits, its use on a regular basis presents some serious risks as well. The following excerpts describe side effects associated with taking psyllium husk supplements.

1. A woman living in New York reported her boyfriend began using psyllium to cleanse his intestinal tract and developed a severe case of Candida overgrowth. One possibility is that, since psyllium can act as an intestinal cleanser and the white coating on his tongue was due to the product removing toxins. Since no medical intervention was sought, it’s difficult to determine if Candida overgrowth is a risk factor of taking psyllium or if it was simply the toxins coming to the surface that caused the symptom to appear.

2. Another report states psyllium may actually cause constipation. A woman from North Carolina began taking psyllium as a colon cleanser. Thereafter, her frequency of bowel movements reduced from once a day to once every two days and she experienced bloating as well. She consulted an alternative healing therapist who discovered she had an impacted colon. He advised against using psyllium husks for constipation as some people can develop constipation as a result of taking the supplement.

3. A woman from South Carolina states she experienced chest tightness and had difficulty breathing after taking psyllium husks for the purpose of colon cleansing. The woman also has mild asthma and obtained relief from the tightness only after drinking an extra eight-ounce glass of water with ½ lemon juice added. This could be because a minute amount of the psyllium was caught in her esophagus and began to swell, thereby restricting her airway, or the symptom could have been unrelated.

If taken on a regular basis, such as for treating constipation, psyllium products can lead to physiological dependency so it’s not advisable to consume psyllium on an extended basis.

When psyllium husks are used as a dietary fiber, it can make stools softer and this may help relieve symptoms of constipation, Irritable Bowel Syndrome, and other intestinal disorders. When mixed with water, psyllium swells and is thus able to assist in transporting fecal matter through the intestines. As a colon cleanser, psyllium shortens the amount of time the body retains toxic-laden waste, and this factor could potentially reduce the risk for developing colon cancer and other digestive diseases.

Safe Alternative to Psyllium Husks
It must be noted, however, regular use of any artificial product to stimulate the bowels will eventually cause the colon to stop functioning on its own. Do not take psyllium-containing products simply to “prevent constipation” when no need exists for this backhanded method. Rather, you can prevent constipation by drinking plenty of water, dietary fiber, and fresh fruits and vegetables. Modifying your diet so it’s high in fiber is probably the best way to relieve and prevent constipation. You can also try a specially formulated product such as Oxy-Powder® to promote normal bowel function without encountering the negative health risks associated with ingesting psyllium husks.

*Hope this info will bring some thoughts to my dear friends out there. I only take once so, i am not sure what is the effect to me yet. Will share more later.


With Love,
Little Rose