Keeping a healthy heart

After two years service at GJ in Brunei, I have probably looked after most of my dad's friends in ICU. Lucky for most of them, they only had angioplasties to save their hearts. My dad had chest pain less than two years ago, and had a small blockage to his artery. His angioplasty scared him and he changed his eating habits after hospital discharge. But his 'new' lifestyle didn't keep for long. When he feels stressed, he would eat 'junk' food. And at my dad's age, old habits die hard. Maybe more so for men.

When my dad gets stressed, he would reach out for crisps, sweet cakes, biscuits or fried food. He wouldn't think twice about the consequences after consuming the 'empty calorific' foods. He finds my nagging a bore and tiresome. But when he gets a little heartburn, he would look guilty and sorry for not listening.

I am blatantly honest with my dad now. Whenever he starts digging his fork into complex carbohydrate food, I would grunt 'DAD!' and his hand would freeze, retrieving his naked fork back onto his plate.

But I can understand how my dad eating habits. I'm just the same. When I am emotionally happy, sad or angry, I turn to food. It was a habit to eat for comfort. I'm not sure if the upbringing had anything to do with it or because I'm so used to eating food in front of the television regardless of being hungry. I used to be healthy in my diet....... till I returned back to Brunei a few years ago. On my return, I was INDULGING in almost every food in sight. I couldn't resist the 'tau pau' 'nasi lemak' 'murtabak' 'kolomee' etc Back in UK, I wasn't interested in most of the meals served and kept my meals simple to salads and lean meat. HERE, I am just eating crisps, and whatever I can find in the fridge. SCARY!!!! And it's harder to burn them off after eating. Especially when we don't walk as much here as we elsewhere in other parts of the world.

Sooooo, lately, I make it a point of thinking 'twice' before eating any food. DO I REALLY NEED IT ? IS IT WORTH IT ?

Did it work? Well, I feel much better and less 'greasy' after eating light sandwiches for lunch. Less constipated and lighter too when I ate more fruits in a week. Cutting down on all the ice bubble teas and 'teh si' I used to drink in Grips or Wy Wy. I have gone back to my ice lemon added with a little sugar.

I am quite conscious now of the stir fried food in restaurants. Even if it's tofu. All I have to think is the one table spoon of cheap economy cooking oil they used in the kitchen and that puts me off ordering 'Char Kway Teow'.

So, when dad gets back from UK, I am going to be his house nurse and start him on his new year diet.

PS Here's some stuff on bad cooking oil and good cooking oil written by Gloria Tsang.

Cooking Oil:
How to choose a good one

Written by Gloria Tsang, RD
Published In June 2005; Updated in May 2007

All manufacturers claim their own cooking oil is the best! Canola oil, olive oil, sunflower oil, butter, margarine and even virgin coconut oil each has its supporters. Before we conclude the best cooking oil(s), let's look at the essential - Fats 101. We classified the following fats as "good fats" and "bad fats" based on their heart-smart values: their ability to raise or lower total and LDL cholesterol.

The Bad Fats
Saturated Fats	Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol).
Trans Fats	Trans fats raise LDL cholesterol (the bad cholesterol) and lower HDL cholesterol (the good cholesterol).
The Good Fats
Monounsaturated Fats	Monounsaturated fats lower total cholesterol and LDL cholesterol (the bad cholesterol) and increase the HDL cholesterol (the good cholesterol).
Polyunsaturated Fats	Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Omega 3 fatty acids belong to this group.

Therefore, based on the above classification, the "ideal" cooking oil should contain higher amount of monounsaturated and polyunsaturated fats and with minimal or no saturated fats and trans fats.

The Verdict? As long as you're using fats and oils sparingly in your cooking and preparation, it would be fine to use any one of the following "good" oils. All of the following oils are low in saturated fats and trans fats. Some have high concentration of monounsaturated fats such as olive oil. Choose corn oil, safflower oil, sunflower oil, soy oil or canola oil if you wish to fry foods as these oils have higher smoke point. It is best not to fry with olive oil as its smoke point is only about 190C/375F. Good Cooking Oils: canola oil flax seed oil peanut oil olive oil non-hydrogenated soft margarine safflower oil sunflower oil corn oil The following "bad" oils contain high percentage of trans fat or saturated fats. Some, such as coconut oil, even contain more saturated fats than animal products! Bad Cooking Oils: Vegetable shortening Hard margarine Butter Palm oil Palm kernel oil Coconut oil

Fruits and Diabetes

The rise of diabetes in Brunei is pretty scary. I remembered most of the cardiac patients I used to look after in GJPMC had history of diabetes 2. And even then, most of them were unaware of the foods they were supposed to eat. I was even more surprised the food offered to the patients post surgically after cardiac bypass. Back in UK, we had patients eating lovely sauteed chicken ( reduced salt in gravy) and steam vegetables. For dessert, they had a choice of 'Del Monte' bananas or small tub of dates. But I remember the meals having 'taste' to it whereas the food served at hospitals here are bland or not nutritious at all. Lacking protein or just the portion of it.

The consultants in the Cardiac Center in London were advising patients to eat fruits. They didnt' put a limit to it. Neither did the nutritionists. What I'm wondering is, why were the cardiac patients in GJ limited to less than a cupful of fruits per meal? They would be served a large portion of 'watery rice' or 'bubur' and less than a handful of chicken or fish slices with bland veggies. Most of the food would go untouched as there weren't any salt added to the food either.

When I worked in UK, patients were given food with 'taste' and encouraged to eat fruits. There wasn't a limit to it. And if the patients refused to eat, the doctors would give the go ahead for the patient's family to bring their own home cooked food for the patient. Reason is, the surgical wound depends on the patient's nutritional intake. None or little food means slow recovery.

I understand fruits have sugars, but surely I would rather the patients eat 'fructose' and be fed while in hospital rather than losing complete appetite and recover slowly or at worse catch a hospital infection due to prolong stay in hospital.

The doctors here may arguably say they need to control patient's blood sugar level while in hospital, but shouldn't they determined what was a 'normal' blood sugar for the patient prior to admission? And it's impossible to change a person's diet within one day. I think patient education would be the best thing.

Ps:- If any of you are diabetics, it's always good to eat everything in moderation and think wisely what will 'feed' your body with 'nutrition' rather than feeding the hunger pangs. Try taking meals in smaller amounts but frequent throughout the day.

I tried to google whether fruits are good for diabetics, and the best result or explanation I came across was as below.

Diabetics often ask whether it is safe for them to eat large quantities of fruit. Many people suffering from diabetes avoid eating fruit because they are worried about the high sugar content found in most fruits. Fortunately, there are many fruits a diabetic can enjoy which do not significantly affect blood glucose levels.

Good Fruits For Diabetics

Fiber rich foods are general safe for diabetics to eat because they tend to have a lower glycemic index (GI) and therefore do not spike blood sugar levels to the same extent as high GI foods. This is because fiber slows down the absorption of sugar into the blood stream. Fiber rich fruits tend to be fruits with edible skins and seeds as it is these parts of the fruit that are highest in fiber. Fruits high in fiber include (fiber content in brackets): apples (2.3%), pears (2.1%), apricots (2.1%), blueberries (8.4%), kiwifruit (2.1%), and pomegranates (3.4%).

Fruits high in fructose, and those with high fructose to glucose ratios are also beneficial to diabetics because fructose does not require insulin to metabolize and therefore can be enjoyed by insulin resistant diabetics. High fructose fruits include apples, pears, guavas and mangoes, - all of which have fructose to glucose ratios greater than 2.

Along with high fiber and fructose levels, apples have added benefits for people with diabetes. Raw apples contain high amounts of pectin which has been shown to improve glycemic control in diabetics, reducing insulin requirements by up to 50% in some cases.

Grapefruit is another fruit which may be beneficial for diabetics. Grapefruit can promote weight loss which in turn helps reduce insulin resistance. According to the Scripps institute, grapefruit may also help control insulin levels when consumed during meal times.

Bad Fruits For Diabetics

Fruits with high amounts of glucose should be eaten only in small amounts as they can spike blood glucose levels however most can still be enjoyed as part of a healthy diabetic meal plan. High sugar fruits include bananas, dates, grapes, watermelon, and oranges.

Likewise, fruit juices tend to be stripped of the pulpy fibrous parts of the fruit and therefore tend to be very low in fiber and very high in sugar. Many fruit juices manufacturers also add sugar to their fruit juices to the extent that some fruit juices have higher sugar levels than carbonated sodas.

Dried fruits also tend to spike blood sugar levels to a larger extent than fresh fruit due to their high sugar content. Canned fruits in syrup also tend to be high in sugar and therefore should be eaten in moderation or drained of the syrup before consuming.

The close association between sugar intake and diabetes has led to a few misconceptions about diabetics and their diet restrictions. Most diabetics can eat the same foods as those without the disease, but the question becomes how much and how often. Diabetics can indeed eat fruit, and in fact are strongly encouraged to choose fruit over more processed foods high in sugars and other carbohydrates. Fruit contains natural fiber, vitamins, enzymes and other essential nutrients that diabetics need to maintain a normal lifestyle.

The assumption that fruit would be dangerous for diabetics stems from the relationship between sugars and insulin levels. Insulin is designed to break down sugars and carbohydrates, but certain foods contain higher levels of these chemicals and demand more insulin production to break down. Many diabetics cannot produce enough natural insulin to handle a high amount of carbohydrates or sugars at one time. Diabetic menus take into account the relative amount of sugars and carbohydrates present in foods, also known as a glycemic index.

The majority of common fruits have a low to medium glycemic index, which means most diabetics can safely metabolize the fruit sugars through natural insulin production. A few fruits, such as dried dates, may be relatively high on the glycemic index, but they can still be eaten in moderation. The key to eating fruit on a diabetic diet is to space out the portions over the course of a day. Eating too many sweet fruits at once could be problematic for insulin-dependent diabetics, but in general most fruits should not create a dangerous spike in blood sugar levels.

Fruits such as apples and oranges provide fiber as well as fructose or fruit sugar. It can be a challenge for diabetics to get enough fiber in their diets because many foods high in natural fiber may also be high in starch, sugar or other high glycemic ingredients. Fruit can also satisfy diabetics' cravings for processed sweets such as doughnuts and cakes. A cupful of grapes or a medium size apple between meals can help diabetics maintain their blood sugar levels without creating sudden spikes that can overwhelm an already overworked insulin-producing pancreas.

PPS:- Here's two useful websites, diabetic fruits pyramid to follow through and the latest diabetic food update from Mayo Clinic regarding diabetic diets

Happy Birthday Yeoh !

Happy Birthday Yeoh!


Wish I could be there to celebrate with you but hope you have a brilliant day! How old are you again? 50? Joke!

Happy New Year 2009!

"I believe that we form our own lives, that we create our own reality, and that everything works out for the best." Jim Henson

"I have not failed. I've just found 10,000 ways that won't work."
- Thomas Alva Edison (1847-1931)

"Make everything as simple as possible, but not simpler."
- Albert Einstein (1879-1955)


Woo hoo! 2009 is here. And am looking forward to Chinese New Year! It has been such a challenging year 2008 and even though it has been a roller coaster ride, I have learnt there's always more opportunities awaiting round the corner. It's just a matter of looking out in light of it.

My new year's wishes, hoping everyone will find their own truth and happiness, hoping for a better world.

See you all soon alligators!!!!

Ukatasana (Chair Pose)

I love putting Ukatasana, chair poses into the vinyasa flow. It stretches the chest, shoulders, arms , tones the lower part of the body , and reduces flat feet. To deepen the pose, drop the hips down slightly lower, working through the heels. Make sure the knees stays behind the toes. Remember to tuck in the tailbone and breathe.

A New Start To Seraphina Studio

Here's the progress for Seraphina Studio....I have found a new place for us in Kiulap. It's just a few minutes walk away from where we are right now. If you happen to drive past Escapade in Kiulap, look over till you drive past Daan's Cafe. The shophouse located above it will be our next venue. Hopefully we will finish signing off the contract by this coming Tuesday, 30th Dec.

I hope to start renovation before mid January and re open Seraphina Studio by mid February. Our classes continues till the old venue closes down before Chinese New Year.

The new place has more windows for natural light and fresh air to come through the new studio. Luckily for us, I can at least transfer the mirrors, laminate floorings, fans, air conditioners, lights and curtains. So, that will help me save some money for the studio.

It feels great to know I can teach elsewhere. And thanks so much to everybody who have helped me through this emotional ride for the past month. I am grateful to have such family and friends in my life.

Family Christmas Cheers

1st Top: Mum and Dad
2nd Pic : Peter and Nadia
3rd Pic: Peter, me and Nadia
4th Pic: Rozi, Haslann, Elaine, Bing and Zana
5th Pic: Delan
6th Pic: Ben

Christmas in the 21st Century....poor Santa..........
.Why not join in the fun??....
Yup , yup.....this is what you wish for when you get to the Golden Age
Naughty but nice.......
Christmas decor disaster

What I have been feeling lately.............

This was what I felt like inside..........Poor Pete had to take all of this from me. My yoga did help me. But like I said, I'm only human in it's learning phase.


This is what I did to 'get over it'. And yes, it helped................

And thanks to the yoga students who have kept me going................you're my inspiration......

Wouldn't have come through the tough times without the Brady Bunch family...big hugs

My next move.............

The Little People

The last few weeks has been nerve wrecking and frustrating. (It's a good thing I do yoga....) Here's the truth. I have received letter of notification from the old and new landlord that I will be evicted out by the end of January. Having spent less than half a year at the studio, the old landlord has failed to warn me he sold the block to another landlord in June 08, just about the same time when I signed my contract with him. Out of greed, I would safely assume, he let me rent the place thinking I would have it for two years.

I have tried my best to negotiate with the new landlords to let me stay, but they have chosen to keep the place for their own business enterprise. Despite my efforts to meet them in Kuala Belait yesterday afternoon, I was turned down flat at first meet. There was no sign of compassion or leniency.

The contract I have signed along with 5 other businesses have the same tenancy agreement which are all very lopsided. It protects the landlords rather than the tenants. I have no legal rights to fight my case.

I have been feeling numb and helpless for the last weeks. Everyone keeps saying it'll be fine. But it's the feeling of 'taking advantage of' , the feeling of 'out of control' , the feeling of ' unable to release a whole lot of anger' , the feeling of ' loss'. How can small businesses thrive if this is what it comes to at the end of the day?

I am only a human being at the end of the day despite my qualities I have as a yoga teacher. I feel.

My family, my husband, my friends and my students have been my consolation and pillar of strength. They have encourage me to keep going, 'chin up' , to live for passion and 'to release' what's been done. I thank you for that. I thank for the blessings that I have even though the materials are not there for the keeping.

Just a word out to people who have 'high seats' in life, it's to your advantage to do what's right rather than be power hungry for greed. Maybe it's not in your best interest to be humane since 'life' is treating you so well, but trust me when I say what goes around will come around to you sooner or later.

Yes, as a yoga teacher, in my present situation, I am allowing 'me' to say what I think my brain is in dire need of expressing out. If there is a 'mudra' to expel horrible landlords to the 'land of no return' , then I would be the first one to use it.

But you know what, I am okay now. Life is full of crap sometimes, but I choose to look at it in a positive light, I still have a roof over my head at night, food to eat, family and friends that loves me no matter how 'coo coo' I am and a husband who just gives me a whole lot of love.

So, BOO & BLAH to negativity and greediness and a big HOORAH & CHEERS to POWER and LOVE and RESPECT to all in sight of it.

From Just 'Little' Jac