Quick dinner fix

Got home from office at almost 6pm.

Planned to go to gym for 7pm RPM class. Searched the pantry, I have some leftover heavy cream, Parmesan cheese, some potato, which gave me an idea to make potato gratin. Get the stuff ready, pop into the oven and went to th gym.

Surprisingly, the RPM class was full (all 31 spinners). Stephanie was the replacement instructor, it was CK's class. I was easy on myself, since this was the first class since the operation. Everything is well.

Ingredient:
4 medium size potato (sliced thinly)
1 cup of heavy cream
Parmesan cheese
2 garlic (chopped finely)
salt and pepper to taste
Pinch of italian mixed herbs
Butter

Steps:
1. Sliced thinly the potato (without skin) and put in a oven proof bowl (I used Corning ware)
2. chopped Garlic and add to the bowl together with salt and pepper
3. Pour the cream into the bowl and add a handful of shredded cheese
4. mixed well (with hand or spoon)
5. Top with another handful of shredded cheese and some butter
6. Put in a pre-heated oven (210C) for 35 minutes (30 minutes with cover on)
7. Garnish with parsley and served.

Megan love it. It will be nice to serve with garden salad. Also maybe some bread crumb on top will be nice.

Picture of the gratin was not from me. Borrowed from here, a very nice food blog called "Living in the kitchen with puppies", Thanks Natashya.

PD Triathlon official result

Got this from Dinesh's website.

My team was number 819.

My official time was 1:29:31

My target is to get to 1:15:00 by 31/Oct/2009, Putrajaya Tri. Target average speed will be 32km/h.

First, need to change the pedal and get rid of the irritating sound from the crank. Major overhaul of the Trek 2000.

How true....

There's nothing to mourn about death any more than there is to mourn about the growing of a flower. 

What is terrible is not death but the lives people live or don't live up until their death. 

They don't honor their own lives, they piss on their lives. They shit them away. 

Dumb fuckers. They concentrate too much on fucking, movies, money, family, fucking. Their minds are full of cotton. 

They swallow God without thinking, they swallow country without thinking. 

Soon they forget how to think, they let others think for them. Their brains are stuffed with cotton. 

They look ugly, they talk ugly, they walk ugly. 

Play them the great music of the centuries and they can't hear it. Most people's deaths are a sham. 

There's nothing left to die.

--Bukowski

Sorry for the MIA

For the 2 visitors I have to my blog, sorry for the MIA.

Last friday, went through Laparoscopic cholecystectomy in SDMC.

Laparoscopic meaning keyhole surgery. Cholecystectomy is the surgical removal of gallbladder. Basically the surgeon punch 4 small key hole (0.5-1.5cm) in my abdomen, stick some medical instrument inside and remove my gallbladder. It has been giving me pain and the long term solution is to remove the organ. 

Went in to SDMC at 8am and waited for an hour for admission. Got to wait for an hour before was sent to the surgery admission lounge. Did ECG, blood test and x-ray. All good. 

Got a room at around 11am, but the surgery was scheduled at 4.30pm. So, caught a movie (Sleepless in Seattle) and read few pages of my book (Evening is the whole day).

At 4.30pm, changed to the hospital gown and exposing the ass. Get push to the OT (Operating theater for the common people like us).

At 5.10pm, get push into OT#11, the anesthesiologists was dancing to the tune of "Hotel California" by the Eagles, I knew from the point I will be in good hand. Somehow...I don't know.

The anesthesiologists gave me a shot, and let me breath some weird gas, and I passed out.

I remember woke up couple of hours later, in the recovery lounge, vomited due to the effect of the anesthetic shot and passed out again.

So, now, i have 4 small holes in my abdomen, still covered and will be removed tomorrow after my visit to the doctor.

Anyway, doctor's advice, no heavy exercise next couple of weeks. definitely no BodyPump, which kind of suck. And I don't think RPM is allowed as well. Maybe I will do stationary cycling at the gym just to keep up the stamina without too much use of the abdomen.

Well, hopefully this will stop the gall stone problem I had.

This years has been eventful. 

Ciao for now

10 ways to get rich

Found this on amazon

The 10 roads, in a nutshell, are:

1. Build your own business ("the richest road") - and to build it either to sell or to last 
   
2. Become a CEO
   
3. Become a "ride along" - a trusted second in command the CEO needs and trusts who profits with the firm
   
4. Become excellent and successful at what you do (sport, writing, music) and famous - or better yet manage a portfolio of other people who are excellent and famous
   
5. Marry really really well
   
6. Steal it legally - become a Plaintiff Lawyer
   
7. Manage other people's money well, and both win
   
8. Invent income - create an ongoing income stream you own, from an invention, a song, a merchandising line, movie rights to stories, and other means
   
9. Become a real estate Baron
   
10. Save and invest wisely, consistently and effectively ("the road most travelled")

Got the list from here

Now, which one that I can relate to?

KL road safe for cyclist

Except the hot and humid weather, KL should be as nice to cycle as other city. Sorry, except those crazy bastard car and motorbike driver. Which appear in almost any city. Maybe KL one is just a bit more crazy.

Was traveling in a rented car in Brisbane and saw the flip side of the road tax sticker on the wind screen.

Nice touch by the Aussie govt.

PD Triathlin relay

Here are some report on the triathlon event.

Total ride time : 1:28.51
Distance : 39.9km (should be 40km according to the organizer)
Average speed : 26.9km/h
Max speed : 43.2km/h

The day started with some drizzle at around 6am. We left the apartment heading to the marina where the start/finish line is. Some miss communication causing us to go without breakfast. Fortunately, the kind captain of the Klang running group bought some bread and coffee for the team.

I took the bike to the road after 9.15am. The first few KM was tough because of the cold muscle. But it got warm up pretty good and the first 5km was done.

Fortunately of the rain in the morning, the air was cool and temperature was low. Did not consume a lot of water, and the ride was close th enjoyable. Maybe I didn't push too much, but the result was just below my target, which I am glad. Definitely can do better.

I overtook those individual participant, they are already tired from the swimming. My pace was pretty consistent. At around 16km, the left calf had some hint of a cramp, used the paddle to stretch a bit while keeping the pace. At the mid point u-turn water-station, stop and took a break for 30 seconds, took a power-gel, and stretch before push on. The return trip (last 20km) was pretty nice. Except about 9km from the finish line, right calf cramp, again, used the paddle to stretch and push on.

Saw about 3 punctures on the road, with one girl on mountain bike with rear puncture pushing on, maybe because no spares. Poor girl.

This is the route for all 3 events (swim, cycle and run), took during the briefing the night before.


People attending the briefing, they are voting for the interval time between each wave at the swim stage.


Here is the starting point for the swimmer. Took on the sprint race day, in the afternoon, low tide, longer distance to run, but shorter distance to swim.


This is the transition area where the cycle will be park. Must be over couple of millions ringgit of bicycle here.


My bike and jersey after the race. Ready to go home.


Above pictures were from my camera, there are plenty of other pictures from the supporters camera. Will post later.

PD triathlon

Today is the sprint day for the 2009 PD triathlon.

Came down to PD at around 3pm for registration and pick up my bibs.

our team is number 819.

Just had a so call carboloading dinner where almost everyone just pile their dinner plate with rice and pasta.

Now everyone just waiting for briefing.

Ciao, going back to the hole after the briefing for rest.

Quote of the day

People will forget what you said,

People will forget what you did.

But people will never forget how you made them feel

RPM Class wednesday evening in IOI FitnessFirst

Thought of trying different FF gym, went to RPM class Wednesday evening at IOI. 

I like the timing, I am already in Puchong after the class. No fighting traffice from MBF to home. and best part, there is a Wendy's right in front of the gym, they do have the garden salad to take out. Expensive, but healthy. Or go to TGIF, in the same mall. 

The class was conducted by Teng. Not too many people in the class. I like the bike, i think is a new spinner.

May change my schedule

Perfect vacation

Many of my current passion in life are related to cycling and cooking, especially Italian food, and traveling in new places is always things I look forward to. I already thinking of traveling to Tuscany and pick up some cooking lesson along the way.

Now, I found one that can fulfill my desire in one go.

Cycling and cooking tour in Tuscany. Perfect!!!!

It will cost Euro2300 for a 7 days 6 nights of travelling, drinking, eating, cycling and cooking. This is perfect, and next year schedule falls on my birthday. I am definitely going for it.

Who wants to join me?

Tour de France : starting tomorrow

Just got Astro to turn on my SportsChannel for EuroSport.

Need to stock up healthy snacks and "healthy" beers. :)

TdF drinking game, when ever the commentator mention Lance, take a drink.

Here is the schedule

Tour de France (Live)
Saturday 04 Jul 2130 Stage 1: Monaco
Sunday 05 Jul 1915 Stage 2: Monaco - Brignoles

Monday 06 Jul 2015 Stage 3: Marseille - La Grande Motte
Tuesday 07 Jul 2015 Stage 4: Montpellier
Wednesday 08 Jul 2015 Stage 5: La Cap d´Adge - Perpignan
Thursday 09 Jul 2015 Stage 6: Gerone - Barcelona
Friday 10 Jul 1945 Stage 7: Barcelona - Andorra Arcalis
Saturday 11 Jul 1815 Stage 8: Andora la Veilla - Saint Girons
Sunday 12 Jul 1830 Stage 9: Saint Gaudens - Tarbes

Tuesday 14 Jul 1945 Stage 10: Limoges - Issoudun
Wednesday 15 Jul 2015 Stage 11: Vatan - Saint Fargeau
Thursday 16 Jul 2015 Stage 12: Tonnerre - Vittel
Friday 17 Jul 2015 Stage 13: Vittel - Colmar
Saturday 18 Jul 2015 Stage 14: Colmar - Besancon
Sunday 19 Jul 2145 Stage 15: Pontarlier - Verbier

Tuesday 21 Jul 1845 Stage 16: Martigny - Bourg Saint Maurice
Wednesday 22 Jul 1815 Stage 17: Bourg Saint Maurice - Le Grand Bornan
Thursday 23 Jul 2030 Stage 18: Annecy
Friday 24 Jul 2100 Stage 19: Bourgoin Jallieu - Aubenas
Saturday 25 Jul 1930 Stage 20: Montelimar - Mont Ventoux
Sunday 26 Jul 1945 Stage 21: Montereau Fault Yonne - Paris

Watching what you eat

As I was saying, I need to watch what I eat. Here will be a good guide for that.

Project BiggestLoser

Not doing very well. It is so hard to lose 900g in one week. But still on track. At least I am not gaining.

Need to keep an eye on the food intake.

Quick dinner last night - Cooking without recipe

Back home with Megan. Felt hungry.

Search the pantry and the fridge and gather some ingredient and made a cold tuna pasta salad.

Below is the recipe, enough for 2 medium size bowl, for 2 adults as light dinner. 

Ingredient

110 grams Farfalle (bow tie pasta)

3 eggs (hard boiled)

1 can tuna (in olive oil, drained)

2 tea spoon mayonnaise

1 teaspoon mustard

salt and pepper to taste

Steps

1. put eggs in pot with water covering the eggs. Turn on the heat, once water boiled, turn off heat and put a lid on for 10-12 minutes. Take the eggs out, put them under running tap water to stop the cooking process and cool down the egg. Peel and put aside

2. Boil a pot of salted water for the pasta and cook pasta according to the package, take out from the water and put under running water to stop the cooking process and cool down the paste.

3. Mix mayonnaise and mustard in a bowl and put aside

4. Assembly time, make sure all ingredient are cold. 

5. In a large salad bowl, mix all the ingredient, the pasta, tuna, eggs (chopped into small pieces) and the sauce. 

6. Add salt and pepper to taste.

7. Separate into two bowl

8. Sit on couch with daughter and enjoy, while watching Ben10.

Megan seems to like it, will make more often.

What can be different

1. Add in frozen peas (or frozen mixed vegetables) - no green in the salad, all just yellow

2. Use different kind of pasta (shell)

3. Try different kind of mustard

4. more pasta, maybe 140g

Sorry, no picture.