Happy World Egg Day!

Today, the second Friday of October, is World Egg Day! It's a day to celebrate this humble little superfood — a nutritious and affordable source of high-quality protein, vitamins and minerals.

Since Mum and I started strength training five months ago, we've been eating two soft-boiled eggs for breakfast every day. I also see some of my gym buddies eating four or more eggs a day! 💪

I can almost see some of you raising your eyebrows. 😆 Two eggs a day? Or even four? Won't all that cholesterol send our blood cholesterol levels soaring?

Well, here's what we know.

Do eggs raise cholesterol?

Yes, egg yolks contain dietary cholesterol. One large egg has approximately 186 mg of cholesterol, most of it in the yolk. However, dietary cholesterol generally has a smaller effect on blood cholesterol levels than saturated fat does, although individual responses vary.

Our bodies also produce cholesterol naturally, mainly in the liver. When we consume dietary cholesterol, the liver can adjust how much it produces. But that doesn't mean dietary cholesterol has no effect at all!

For LDL (the so-called "bad" cholesterol), saturated fat is an important dietary factor. So, what we eat alongside our eggs matters too. Eggs served with vegetables and whole grains are a different nutritional package from eggs accompanied by processed meat, white bread, and other foods high in saturated fat.

As for how many eggs we should eat, there's no one-size-fits-all answer. Our overall diet, cholesterol levels, health conditions and individual response all matter.

Why do Mum and I eat two eggs every morning?

Two medium-sized eggs provide approximately 11–12 g of high-quality protein, which helps support muscle repair and maintenance. This is particularly important as we grow older and want to maintain our muscle mass and strength.

As someone who exercises regularly and does strength training, I aim for around 1.6–2.0 g of protein per kg of body weight daily. At my current weight of 42kg, that's approximately 67–84 g of protein a day.

So, my two eggs are just the beginning! I get the rest of my protein from other foods, including meat, milk, cheese, nuts, chickpeas, yogurt, and lentils.

Of course, protein needs vary from person to person, and eating more isn't automatically better. The goal is to get enough protein while maintaining a balanced diet.

❤️ My love affair with eggs!

Coming back to eggs, I absolutely LOVE them, no matter how they're cooked — soft-boiled, hard-boiled, scrambled, poached or sunny-side up.

If there's one food I could never give up, it's eggs! 😂🥚

Here's what my typical breakfast looks like:

🍳 Two half-boiled eggs

🌰 Walnuts and almonds

🫘 Roasted chickpeas

☕ Decaf coffee or raw cacao with a tablespoon of flaxseed meal and fresh milk

🍎 An orange or an apple

Some mornings, I'll also have boiled chickpeas and sprouted wheat bread with butter and peanut butter or black sesame spread.

Happy World Egg Day! How many eggs do you eat a day? 🥚😋

My 80-Year-Old Gym Partner Isn't Giving Up Yet!

 My gym partner — aka my 80-year-old mum — has decided she’s NOT giving up the gym just yet. 💪😄

Despite her chronic aches and pains in her legs and back, her acupuncturist and physiotherapist have encouraged her to continue with strength training. At her age, maintaining and building muscle is so important. The less we use our muscles, the weaker they become, and that can make mobility and even chronic pain worse.

So, with quite a bit of perseverance (and probably some complaining along the way 😂), Mum is continuing her strength training at the gym with me.

She will, however, be taking a break from Zumba for a while. Zumba can be pretty high-intensity and fast-paced, and it's just a little too much for her right now.

I did tell her that she doesn't have to follow every single step 100%. Just do what she can, move at her own pace, have fun and enjoy the socialising. Nobody is giving out prizes for getting every Zumba step right! 😂

Our gym friends have been asking about her and missing her a lot. Hopefully, with a little more strength and confidence, Mum will be back at Zumba with me again soon.

For now, I'm just happy that my 80-year-old gym partner is still showing up. ❤️💪

You can watch our video here >> https://www.facebook.com/reel/2569448793518721

Can a Walk in the Forest Really Boost Your Immune System?

I love brisk walking outdoors, especially in places surrounded by lots of trees and greenery. And apparently, there may be more to it than just getting some exercise, helping you de-stress, and enjoying the scenery.

Trees and other plants release natural chemicals called phytoncides. These are volatile compounds that plants produce as part of their defence system against insects, bacteria and other threats.

When we spend time in a forest or anywhere filled with greenery, we breathe in some of these compounds. Studies on forest bathing have found that spending time in a forest may temporarily increase the activity of our natural killer (NK) cells — immune cells that help identify and destroy virus-infected and abnormal cells.

Some studies have even found that the increase in NK-cell activity can last for several days after a forest visit. Amazing, isn’t it?

There are probably several things working together — the physical activity, fresh air, greenery, relaxation, reduced stress and possibly those plant compounds.

So perhaps my regular walks in my neighbourhood that’s surrounded by greenery and limestone hills aren't just good for my legs and my mental health. They may also be giving my immune system a little helping hand. 🌳

No fancy wellness retreat required. Just find some trees and go for a walk. Find it hard to believe that nature and trees can strengthen your immunity? Go Google it yourself 😄😄

The Ipoh Auntie Guide to a Less-Bloated Tummy

Some time ago at the hair salon, a lady in her 50s saw me walking in — as usual, in my gym wear. She stared at me for a while and, even though we didn't know each other, suddenly asked:

“Eh, what do you do to have such a flat tummy?”

😂😂😂

Actually… I DON'T have a flat tummy.

After three kids, expecting an abdomen like an airport runway is a bit ambitious. 😂

My midsection is relatively flat mainly because I don't eat a lot, I've cut down significantly on UPFs, sugar and refined carbs, and I exercise and stay pretty active.

These are the simple things I find helpful for keeping my tummy from getting too bloated:

1. Stop eating when I'm about 50–60% full.

I rarely eat until I'm stuffed — even at buffets.

Forget the FOMO and the kiasu mentality of “I've paid for it, must eat until I get my money's worth!” 😂

Your stomach doesn't know whether you've paid RM30 or RM300 for the buffet.

2. Cut down on sugary foods and refined carbs.

Since moving back to Ipoh, I've hardly eaten junk food because my parents in their 80s don't really eat that stuff.

My usual snacks are pretty boring — nuts, seeds and yoghurt. Very glamorous, I know. 😂

3. Keep moving.

Exercise if you can. If you don't have time for a proper workout, at least don't spend the whole day sitting.

Walk around the house. Move around the office. Use a standing desk if that works for you.

After meals, I usually don't plonk myself straight onto a chair. I'll mop the floor, clean the kitchen or stand while doing some work on my laptop.

Basically, my post-meal exercise is… household chores. Very atas. 🤣

4. Don't eat too close to bedtime.

When I was living in KL, I used to have dinner as early as 3-4pm with my girls when they came home from school.

Now that I'm back in Ipoh, that's no longer possible because my parents eat later — and they insist that I eat with them.

So I just eat a very small portion. Basically, toddler-sized. 😂

I also try to finish dinner at least about 3 hours before bedtime.

My “flat tummy” tips are really nothing complicated.

No expensive treatments.

No slimming packages.

No Ozempic.

Just cheapo Ipoh auntie methods that I've been doing for years. 😂

Eat less. Move more. Don't stuff yourself. And be consistent.

That's pretty much it.

Dad's homecooked dinner - braised radish and carrot with pork ribs, sauteed red spinach, air-fried salmon with homegrown tarragon and rosemary, and steamed turmeric pandan basmati rice for dad & mum. I dont eat rice.

53 And Still Shaking It

Two weeks away from the gym and tonight, this 53-year-old auntie made her grand comeback! 😂💃

One hour of non-stop Zumba, and boy, did it feel GOOD to be back! Very sweaty but very happy. 😆

Mum sat this one out as she was feeling a little under the weather, so it was just me tonight.

And of course… had to take a quick OOTD shot. 😜

Not bad for 53, rightttt?

Auntie still got some moves! 💃🔥😂

Building Strength and Celebrating Dad’s 83rd Birthday

This morning, Mum and I attended our group strength training class for seniors after a 1.5-week hiatus. It has been 3.5 months since we started going to the gym, and I can definitely feel my strength & stamina improving tremendously.

Today, after an hour of non-stop workout, I didn’t feel tired at all. I guess consistency really does pay off. Attending our classes regularly and practising at home have helped us build strength and stamina over time.

During the class today, I saw several attendees in their 60s -70s panting and struggling to continue, and I couldn’t help but wonder whether I will one day be like that too when I am in my 60s, 70s and 80s. But I guess that if I keep up my momentum by attending strength training and Zumba classes, going for my daily brisk walks and lifting weights at home, I will hopefully stay stronger for longer.

I’ve come to realize that staying fit isn’t about doing one big thing. It’s about showing up, again and again, even on the days when you don’t feel like it. 💪

After our strength training class, Mum and I went to tapau lunch before heading home. Our original plan was to eat dinner outside later as it’s Dad’s 83rd birthday today. I was planning to treat him to a nice dinner at a restaurant in the mall.

But at around 1pm, my second daughter, who is in KL, messaged me to say that Grab Food was on the way to deliver lunch to us! 😄

The girls were treating their grandpa to his favourite Nasi Ganja from Jalan Yang Kalsom. Two Grab Food riders arrived — the first with our favourite desserts from Yam Meet, and a few minutes later, the Nasi Ganja arrived!

Since there was so much food and we had only just eaten lunch, we decided to save the Nasi Ganja for dinner. My birthday treat for Dad will have to be postponed to another day.

Although my daughters and I don’t live together now, they have always remembered us with little goodies and treats on our birthdays, Mother’s Day and Father’s Day. ❤️

Distance may separate us, but love always finds its way home — sometimes in the form of Nasi Ganja and dessert. Happy 83rd birthday, Dad. You are very loved. ❤️🎂

The video can be viewed on my Facebook page.

Our early celebration with dad last week when my younger brother came back to Ipoh.

Our First Zumba Class

This evening, Mum and I attended our very first 6.30pm Zumba fitness class at the gym, led by our group strength fitness coach @ IFC Gym Ipoh.

The moment the class started, my first thought was, "WOW... I can't keep up!" 🤣 The music was fast, the choreography was even faster, and since I was standing towards the side of the class, I couldn't see the coach very clearly.

But after a while, I slowly got the hang of it and ended up enjoying it so much! The energy was amazing, the music was infectious, and before I knew it, we had been dancing our way through a full hour without a single break.

I'm absolutely exhausted now, but it's the good kind of tired 😅 I'm secretly hoping this high-intensity workout will tame my insomnia tonight and let me sleep like a baby. 🤞😂

I never imagined I'd enjoy Zumba this much, and I already can't wait for next week's class! 💃

You can watch our video on my Facebook page.

Getting Back into Our Routine

Getting back into our routine after a short break felt so good today.

Mum and I finally returned to our Seniors' Strength Training class after almost two weeks away. We had visitors, and Mum wasn't feeling well, so we had to press the pause button for a while. It felt wonderful to be back, moving our bodies and catching up with our gym friends.

Even though Mum has painful sciatica, a right shoulder and wrist that were fractured but have never fully healed, and the usual aches and pains that come with age (she's 80 this Sept), she still gets excited about going to the gym. It doesn't matter if she can't do every exercise or follow every step perfectly. She simply does what she can, enjoys the workout, and treasures the fun and laughter shared with everyone.

This Friday will be another little adventure for us—our very first Zumba class! 💃🕺 The same coach who teaches our strength training will be leading it, and he has a special way of making everyone laugh and feel young again.

After class, Mum and I did what we enjoy most—we went on a little food hunt before heading home. Exercise always seems to make food taste even better!

Growing older doesn't mean slowing down. It simply means finding new ways to stay active, embrace life's little adventures, and enjoy every precious moment together. ❤️

You can watch our video on my Facebook page.  

Forest Bathing: My Free Therapy for the Mind and Soul

One of the activities I make time for almost every day is brisk walking in nature.

My fitness journey began many years ago after I was diagnosed with PCOS, a hormonal condition that's often linked to insulin resistance and metabolic issues. Before I became a mum, I used to jog twice a day—once in the morning and again in the evening—at the park.

After becoming a mother, my routine changed. The twice-daily runs became a single run at 5:30 every morning before heading to work. Later, when I left the corporate world to become a work-from-home mum, I continued my daily runs faithfully, rain or shine - with an umbrella on rainy days.

Then age gradually caught up with me. My knees started to protest, so I swapped running for swimming and brisk walking. Today, I still brisk walk five to six times a week, on top of my strength training sessions at the gym.

Now that I'm back in Ipoh, I'm blessed to live in a neighbourhood surrounded by majestic limestone hills and lush greenery. Being immersed in nature has become one of the most therapeutic parts of my day.

Worry and emotional stress have always been my greatest enemies. They can affect my mental well-being, sleep, mood, and overall health. Whenever life feels overwhelming, my favourite way to clear my mind is simply to step outdoors.

Unlike hiking or exercising for fitness, forest bathing isn't about burning calories, reaching a destination, or hitting a distance goal. It's about slowing down, being fully present, and allowing nature to soothe your mind.

On days when I'm tired, I stroll at a leisurely pace. When I'm feeling energetic, I brisk walk or even break into a run. Either way, just 30 minutes surrounded by trees and hills leaves me feeling calmer, clearer, and happier.

I don't bring my phone with me. I don't wear headphones or earphones. Instead, I listen to the birds singing, monkeys calling in the distance, dogs barking, and the gentle rustling of leaves as the wind moves through the trees.

For me, this is the best prescription for a calmer nervous system. It helps quiet anxiety, ease worry, clear brain fog, and restore my emotional balance.

Nature is my reset button. It asks for nothing, gives so much, and best of all—it's completely free.

Trying to Lower My HbA1c Without Feeling Deprived

Last Tuesday, Dad wanted to go to the pasar malam to buy some black sesame candies. When we arrived at the usual site, however, there wasn't a single stall in sight. We initially thought it was because of the drizzle, but I later found out that the pasar malam had actually moved further in.

Since our pasar malam dinner plans were foiled, we headed to our usual kopitiam instead. Dad ordered a wat tan fried meehoon, Mum had bitter gourd pork noodles, and I chose an egg tosai with onions and a side of stir-fried cabbage. 

As I don't usually eat heavy dinners, I only ate half the tosai and packed the other half home for breakfast the next day.

These days, I'm making a conscious effort to bring my HbA1c down to at least 5.5. That means trying my best to eliminate ultra-processed foods, minimise sugary foods and fruits, and avoid rice and noodles whenever possible.

Of course, tosai is still a carbohydrate food as it's made from fermented rice batter, so it can raise blood sugar levels. However, pairing carbohydrates with fibre, protein and healthy fats can help slow down the absorption of glucose and reduce sharp blood sugar spikes. That's why I always try to include vegetables and protein whenever I eat carbs.

I'm not aiming for perfection—just making better choices, one meal at a time. Small, consistent changes may not seem like much, but over time they can make a meaningful difference to our health. 

Rain May Stop My Walks, But Not My Workouts

It's been raining every single day in Ipoh for the past week, thwarting my plans for my usual evening brisk walks.

Mum and I now attend strength training classes at the gym three times a week. In the evenings, I try to do at least 30–40 minutes of brisk walking around my neighbourhood. Walking or jogging beside hills, trees, and greenery has always been medicine for my body and soul, ever since I was a child.

Since the rain has been keeping me indoors every evening, I've been adapting by spending at least 30 minutes working out or dancing in front of my laptop instead.

One of my favourite YouTube channels for free workout videos is Fabulous50s. The creator is an Aussie lady in her 50s, and her workouts are easy to follow without being overly intense. If you're looking to lose some weight, improve your fitness, or simply move more, her videos are a great place to start.

The good thing about exercise is that it doesn't have to be complicated. You can work out in the comfort of your own room, wearing your pyjamas and socks if you like, like yours truly.

But if you enjoy using gym equipment and don't mind spending a little, the gym can be a great option too.

The important thing is to keep moving, rain or shine.

Here's a video of Mum and me at the gym today. 💪❤️ 

My High Protein Breakfast & Lunch

Today after attending strength training class with my mum 💪✨ I had a simple high-protein lunch—canned sardines with pressure-cooked chickpeas. Dessert was plain sugar-free yogurt with soaked chia seeds.

I actually wasn’t very hungry because my breakfast was already very filling and satisfying.

Breakfast was quite a feast 😋

2 large soft-boiled eggs 🥚, walnuts, roasted mixed beans, decaf coffee with milk + ground chia seeds ☕, fruits 🍎, boiled chickpeas… and the star of the morning—

a super low-carb, super yummy pandan coconut mug cake made by mum 💚

It’s basically a microwave mug cake made with coconut flour, egg, coconut milk, fresh pandan juice, and a touch of gula melaka syrup. Soft, fragrant, and guilt-free comfort food. 

Sardines may be simple, but they are a powerhouse food:

🐟 High-quality protein

🐟 Rich in omega-3 fatty acids for heart and brain health

🐟 Packed with calcium (especially when you eat the soft bones)

🐟 Low in mercury compared to larger fish

🐟 Very affordable and convenient

And canned sardines aren’t unhealthy like some people assume—in fact, canning preserves most of the nutrients, and it’s a safe, practical way to enjoy fish without added fuss.

👉 My high-protein breakfast + lunch kept me full all the way until dinner

No cravings. No snacking. Just steady energy.

Food really is fuel—and when you get it right, your body quietly thanks you 💛

Lunch today - canned sardines with chick peas.

Low-carb coconut pandan mug cake, microwaved for 2+ minutes.

The cake was so delish that mum made it again this morning, and this time, she made a bigger portion, in a Pyrex, microwaved.

My Protein Breakfast

Not consuming enough protein can lead to several health issues, especially for women over 50. Some common signs of insufficient protein intake include fatigue and weakness, muscle loss and decreased strength, brittle hair and nails, excessive hair fall, dry and thinning skin, and a weakened immune system.

That is why it’s important to include enough protein in our daily diet, whether from plant-based sources or lean animal protein.

I try to include protein in every meal. My morning usually starts with a glass of water, followed by walnuts and roasted black beans, an orange, and a cup of decaf coffee with flaxseed meal and milk.

For my mid-morning breakfast, I usually have 2 eggs, sourdough or sprouted wheat bread with black sesame spread, a cup of sugar-free hot cocoa, and some groundnuts (the kind with shells), pumpkin seeds, and sunflower seeds.

I have been following a high-protein, low-carb diet since the year 2000, after being diagnosed with Polycystic Ovary Syndrome (PCOS), now officially known as Polyendocrine Metabolic Ovarian Syndrome (PMOS). It is an insulin resistance and metabolic disorder that can also contribute to infertility.

A low-carb, high-protein diet can help manage PCOS by stabilizing blood sugar levels, reducing insulin resistance, supporting weight management, and improving hormonal balance.

I got my roasted black beans from Shopee, link here>> https://s.shopee.com.my/60ORvelHTK

My high-protein breakfast of walnuts, black beans, and flaxseed meal.

Strength Training At 53

Today, my 80-year-old mum and I attended our very first strength training session with a personal trainer 💪

Before we even started, our trainer Sharon (IFC Gym, Ipoh) —such a warm and friendly lady—sat down with us to understand our health conditions, daily habits, and diet. I really appreciated this part, because it made the session feel very personalised and thoughtful, rather than just a “one size fits all” workout. She also shared some simple nutrition tips to support our training.

One of the most important things she taught us was proper breathing technique—when to inhale and exhale during each exercise, whether we were using weights or not. It sounds basic, but it actually makes a big difference in how effectively and safely we exercise.

We were then guided step by step on how to use the different weight machines correctly (no more guessing at the gym 😄), followed by a short floor exercise session.

Since Mum has been dealing with sciatica, Sharon also showed us specific exercises to help relieve the pain and loosen tight muscles. It was very reassuring to know that these movements can be done safely and consistently to improve her condition over time.

Overall, it was such a positive and encouraging experience. Mum and I really enjoyed the session, and more importantly, we feel confident and motivated to continue.

Can’t wait for our next class… even if it means a bit more muscle soreness tomorrow 😆

You can watch the full video on my Facebook page — do follow me there for more little updates and moments from our family life ❤️

Strength Training In The Gym With my 80-Year Old Mum

Two weeks ago, my 80-year old mum and I attended a strength training workshop at IFC Gym Ipoh — the only gym in Ipoh that currently offers strength training classes specially designed for senior citizens.

Since last year, my mum has been experiencing chronic aches and pains throughout her body, especially in the mornings when she first wakes up. It has been worrying to see her discomfort become part of her daily routine. Determined to improve her mobility and overall strength, she decided to take a proactive step by exploring strength training to build up her muscles and bones.

One of her close friends, who is already 88 years old, has been attending classes at this gym and has become noticeably more mobile and active. Seeing that progress gave my mum the confidence to give it a try herself. She then asked if I would accompany her to the workshop — and later join her for the training sessions. Of course, I said yes. It felt like something meaningful we could do together.

The workshop turned out to be very insightful. There was even a scientist who gave a talk on nutrition, cellular health, and how these relate to muscle development and ageing. He also helped interpret our InBody analysis results. Yes, we both did the analysis — and now we have a clearer idea of where we need to improve our muscle strength.

Mum and I will be attending a hands-on strength training practical workshop at the end of April, after which we plan to sign up for regular classes at the gym. Given that Mum’s condition involves chronic pain, we will most likely start with personal training sessions, and I’ll be there alongside her for support.

Honestly, I can’t wait to become a gym regular again after such a long hiatus — and this time, sharing the journey with my mum makes it even more special. 💪✨

Keying in my details into the InBody BMI measurement machine.

Walking the Health Tightrope - PCOS, Pre-Diabetes and the Challenge of Healthy Weight Gain

Yesterday I went to Pantai Hospital Ipoh to review my medical report with the family physician at the Health Screening Department.

Besides one issue that needs yearly (or even bi-annual) monitoring, the doctor pointed out something else — I am underweight. At 41kg, she advised me to put on a little weight to reduce the risk of low bone mass. Osteoporosis is more common in thinner individuals due to lower peak bone mass and decreased mechanical loading on the skeleton. Prevention, she emphasized, is key.

She encouraged me to continue my brisk walking and to incorporate weight lifting and squats. I smiled quietly because between daily house chores and my regular workouts, I already do plenty of squats! She also advised me to drink milk daily — which I am already doing.

Then came the more complicated part.

My fasting blood sugar was 4.9 mmol/L — comfortably within range. However, my HbA1c crept up to 6.0, which falls into the pre-diabetic range. As someone with PCOS — an insulin-resistance disorder — I already carry a higher risk of developing Type 2 diabetes.

Last year, my KL gynae suggested starting metformin if I wanted to continue enjoying sweet treats for “a sweeter life.” I chose instead to cut down further on sugary foods. My HbA1c improved to 5.8 — better, but still not ideal. I would like it to be at 5.7 or lower.

If I’m honest, the recent spike may have been self-inflicted — thanks to Chinese New Year cookies, bak kwa and festive goodies. Indulgence has consequences.

So here I am, standing at a nutritional crossroads.

On one hand, I need to gain a little weight to protect my bones.

On the other hand, I need to cut down further on carbohydrates to protect my pancreas.

More than two decades ago, when I was first diagnosed with PCOS, I stopped eating rice, noodles, and significantly reduced white flour products (though not completely eliminating them). With age catching up, perhaps I need to tighten the discipline even more — or consider medication if lifestyle measures are no longer enough.

For now, I will:

Increase the intensity and duration of my brisk walks

Add more structured weight training

Cut back further on sweet foods (even fruits) - which is very hard as I am already controlling my sugary foods now.

Repeat my blood test in three months

Health, it seems, is always about balance — sometimes a delicate and frustrating one.

But I am determined to keep walking this tightrope carefully. 

So what can I eat now if I have to cut back on fruits, biscuits, breads and cakes for breakfast and snacks?

The answer seems to be: more nuts!

I already eat walnuts, chia seeds and ground flaxseeds daily, but now it looks like I need to stock up on an even wider variety of nuts and seeds.

Last night at 9:30 pm, I ordered a 1kg pack of groundnuts from Shopee. To my surprise, the parcel was delivered this morning at 9 am! I must say I am very impressed with how fast the seller and Shopee managed the delivery.

Next on my list: pumpkin seeds and sunflower seeds to add to my growing stash of healthy snacks.

Looks like my snack drawer is about to become a nut-and-seed bar. 😄

Kacang Menglembu Cap Pemancing is by far the best brand for the tastiest roast groundnuts. The seller (Farmer Boy on Shopee) is from Ipoh, thus the speedy delivery.  It's also the cheapest on Shopee and Lazada at RM29.87 for a pack of 1kg.
I love snacking on groundnuts with my dad and mum at the dining table after breakfast and lunch.

You can get the groundnuts from Shopee – please use this link: https://s.shopee.com.my/gLSpcSMH0

The Healing Power of Night Walks: Finding Peace in the Dark

For years, my exercise routine began before sunrise. After sending my daughters off in the school van at 6:20 a.m., I would jog through the quiet paths in my condo grounds or head to the nearby park. Sometimes, I would swim.  Those pre-dawn moments, when the skies were still dark and the world was hushed, became my sacred time. It was in that stillness that ideas for my writing jobs flowed freely, and solutions to my endless challenges as a work-from-home mother of three – while living with a mil – revealed themselves.

Then came the pandemic, and like many others, I abandoned that beloved routine. But recently, I’ve found a new rhythm: exercising at night, after the house chores are done and the day’s responsibilities have been met. At around 8 p.m and sometimes even later., I step outside for a brisk walk or jog. Sometimes I head to the nearby supermarket – a 10-minute walk there and 10-minute walk back – before climbing the five flights of stairs to my unit.

Many people cringe at the thought of exercising in the dark, associating nighttime with danger or discomfort. But for me, the dark has always carried peace. Long before I had children, I would rise at 5 a.m. to jog before work. Later, even when I had little ones, my live-in helpers allowed me the freedom to continue that routine. To me, exercising in the dark – whether before dawn or after dusk – feels natural, grounding, and deeply therapeutic.

This practice can be seen as a form of ecotherapy – also known as nature therapy – which emphasizes the healing power of spending time in natural environments. While most people associate ecotherapy with sunny days and lush greenery, the night offers its own unique kind of healing.

The Benefits of Nighttime Exercise and Dark Nature Activities

1. A Calmer Mind

The world slows down after dark. With fewer cars, fewer people, and less visual noise, the mind naturally settles. Walking or jogging at night creates a pocket of calm in the chaos of the day, reducing stress and quieting anxious thoughts.

2. Space for Soul Searching

There’s something about the darkness that invites reflection. Without the distractions of daylight, it’s easier to turn inward. Night walks give us the chance to process emotions, untangle problems, and reconnect with ourselves on a deeper level.

3. A Different Kind of Nature Connection

The night reveals a side of nature that often goes unnoticed. The cool air, the sound of crickets, the rustle of leaves, or even the glow of the moon and stars – these subtle details create a sensory experience that nourishes the soul in ways the busy daylight hours cannot.

4. Stress Release Through Movement

Physical activity is well-known for releasing endorphins, which lift the mood and ease tension. Exercising at night adds another layer of release – it becomes a ritual of shedding the stress of the day before winding down for rest.

5. A Sense of Solitude and Freedom

Unlike crowded gyms or busy jogging tracks during the day, night walks are often solitary. This solitude fosters independence and freedom, giving you space to move, breathe, and just be without feeling observed.

Embracing the Dark as a Form of Therapy

Dark nature activities may not be for everyone, but for those of us who feel at ease in the still of the night, they can be incredibly healing. The darkness becomes a safe cocoon, wrapping us in silence and simplicity. It’s a time to reset, to let go of the noise of the day, and to reconnect with our inner selves.

For me, whether it’s walking briskly to the supermarket, jogging under the night sky, or climbing the stairs back home, these moments in the dark are a form of therapy.  They remind me that healing and peace don’t always come in the light – sometimes, the darkness holds the answers we seek. Even Cass, my youngest daughter, shares the same sentiments, and she’s another avid night exerciser.  

My neighborhood and condo grounds have guards on patrol 24/7, so I feel safe to exercise outdoors in the dark.

Caveat: Only exercise in the dark outside your house if the environment is safe. 

Simple Meals, Simple Joys – Eating Clean in a House of Fussy Eaters

When it comes to food, my girls and I definitely prefer light, clean meals — no excessive oil, no overpowering salt, sugar, and seasoning, just simple goodness. Cass, in particular, is very particular about what she eats. She loves her vegetables raw or blanched in plain water, without any seasoning. Because of that, I rarely buy ‘chap fan’ (economy rice dishes) for her anymore. Instead, I prepare very basic home-cooked meals, usually involving air-fried or roasted chicken breast or drumsticks — no char siu or siew yoke for her, as those are too oily for her liking.

As for me, I sometimes crave something warm and soupy, so I’ll get takeaway bitter gourd and minced pork soup, or pan mee soup (minus the noodles!) with minced pork, black fungus, and green veggies. I usually skip the noodles and rice. I've been avoiding these carbs ever since I was diagnosed with PCOS (an insulin-resistant and hormonal disorder in the year 2001). 

One of my favourite lunches this week was just that: a hearty pan mee soup without noodles and a slice of sprouted wheat bread topped with cream cheese and Lurpak Light butter. Simple, satisfying, and just the way I like it.

Honestly, I could happily eat steamed dishes every day -- steamed chicken, pumpkin, sweet potato, fish, anything.  I’m not fussy at all when it comes to food. But the same can’t be said for everyone else in the house — I live with some very fussy eaters, and catering to all their different preferences can be quite the daily stress!

Still, I try my best to find a balance — keeping meals clean and healthy while still feeding everyone something they can enjoy. It’s not always easy, but that’s mum (wife and daughter-in-law) life!

My lunch two days ago - pan mee soup sans the noodle and sprouted wheat bread.

The Benefits of Kinesiology Tape: Why It’s Used by Athletes and My Family

Kinesiology tape, commonly known as KT tape, has gained immense popularity, especially among athletes, including Olympians, who use it to alleviate pain and support muscle recovery. It has become such a staple in sports medicine that even in my household, KT tape is a permanent fixture on my daughters' bodies—almost like colorful tattoos.

Sherilyn uses it for her back injury from dance training, while Cass applies it to her ankle to support her during figure skating.  Recently, I’ve started using KT tape on my right hand in an attempt to manage the nagging pain from tennis elbow.

Kinesiology tape is a thin, flexible tape developed to aid muscle movement and enhance athletic performance. It is often used to relieve pain, reduce swelling and inflammation, and provide support to joints and muscles.

Many Olympians and top athletes swear by KT tape because it helps reduce pain without hindering their performance. One of the primary benefits of KT tape is its ability to lift the skin slightly, which increases blood circulation and reduces inflammation. By doing this, it also helps to alleviate pressure on muscles and joints, which can be especially useful for athletes pushing their bodies to the limit.

In my household, Sherilyn, Cass, and hubby use KT tape regularly. Sherilyn applies it to her back, an injury sustained from dance training a few years ago that still hasn’t fully healed. The KT tape provides her with enough support to continue her rigorous dance routines without aggravating the injury. Cass, on the other hand, uses KT tape on her ankle, which has seen persistent strain from figure skating classes. The tape gives her the stability she needs on the ice without compromising her performance. Hubby uses these tapes on his legs and right hand.  He plays basketball regularly and often has injuries on his legs. He, like me, also has a tennis elbow on his right hand.

Recently, I’ve joined my daughters and hubby in the KT tape trend. I’ve been dealing with tennis elbow, a stubbornly persistent condition. The pain makes even simple tasks, like lifting objects or folding a blanket, a challenge. Applying KT tape to my right hand has provided some relief, though it’s not a cure-all. However, the support it gives me has helped me manage everyday movements and reduce strain.

KT tapes sold in pharmacies are very expensive, about RM50 onwards for a roll of 5cm x 5m tape.  I buy these tapes at a fraction of the price online from Lazada, at around RM15 a roll. These tapes come in many bright and attractive colors, as well as nude. I prefer colorful ones as I love anything that's colorful.

KT tapes sold at one of the pharmacies @ Lazada, which are pretty expensive.

Cheaper KT tapes are sold by other sellers on Lazada. I bought these.

My Low-Carb Meals

I've been on a low-carb diet since the year 2000 when I was diagnosed with PCOS.  My weight ballooned up from 42kg to 48kg in just a month! I was perplexed, felt something was wrong with me and decided to see a gynae who gave me the diagnosis, which shocked me.  

That was the beginning of my long journey of battling infertility and weight loss.

Going on a low-carb diet (with only 100gm of carbs per day) along with exercising twice a day helped me shed a lot of weight, which was extremely hard.  Women with PCOS usually have unexplained weight gain and difficulties in losing weight. I didn't want to be on Metformin, so I followed a low-carb diet and exercised every single day.  It wasn't easy but I was hell-bent.

23 years on and I'm still on a low-carb diet.  I still eat carbs but minimally and I no longer calculate my daily carbs intake. I have portion-controlled meals and I try to have at least 12 hours of intermittent fasting every day.

My low-carb meals are very simple and sometimes not pocket-friendly. 

Ba Kut Teh with organic broccoli + alfalfa sprouts.

I had Bak Kut Teh again the next time but this time, I had different cuts of meat.  And I added an egg and organic baby spinach.

While everyone else ate 'loh shi fun' noodles, I blanched some veggies and ate only 2 tablespoons of noodles.  This is like a noodle salad.

I air-fried Shishamo and ate 4 pieces for lunch.  The fish is lightly salted with very little cooking oil.

Brekkie with hubs - pork noodles sans the noodles. 

My dessert - mixed sesame bar, limited to only 2 pieces a day.