Haze Is Back In Malaysia June 15, 2012

Special Update
With no warning from the Government and/or Meteorological department and/or Department of Environment (DOE), the Malaysians, particularly the Klang Valley-ites welcomes back the yearly Haze. Situation monitored since June 13 shows a deteriorating condition in places such as Shah Alam, Klang, Kuala Selangor and Petaling Jaya. Today, June 15 showed the worse possible within the past 1 week of Air Quality Index or better known as API in Malaysia.

Condition as of 0930hours June15, 2012.

And this is a time lapse video of the same location about a week ago taken by myself in the office. Compare the visibility and the blue sky with clouds!

The data at the DOE website states the API recorded a high of 131 at Kuala Selangor. Shah Alam is rising to 106 as we speak and PJ is touching 85 with KL going 91. It is already at UNHEALTHY level!

Petaling Jaya moving towards UNHEALTHY in 15ppm! Image from DOE.gov.my

Numbers of site approaching Moderate air quality. Image from DOE.gov.my

You can check the API at the DOE website here.
What is alarming is the apathy from the government of NOT issuing any statement at least on the website of the relevant government or agencies.

DOE website with no immediate info

Meteorological Map from Met.gov.my showing absolutely no Hot spot

Upon some searching, i found immediate info on Singapore Meteorological Department on the existence of Haze.

Image from Mets Singapore

If you notice, the MODERATE haze is between Malaysia and Sumatera (Orange box) and dotted RED spot shows HOT Spot or places known to have open burning significant enough for the Weather Satellite NOAA-18 to pick up. Sad to say, Borneo (particularly SARAWAK) is having major activities going on. As for the current HAZE in Klang Valley, it is easy to BLAME the fire happening in Klang (as shown in the photo from Facebook below, that happened on June 13, 2012), but are they significant enough to do all these API numbers?

Photos from Aleximon Facebook.

Well, the answer is actually the clarification on the Singapore Met site.

Central and Northern Sumatra on Fire!

Now, lets hope the haze will go away soon! Health hazard ahead! Apathy from the Government relevant agencies and even Malaysians in general is just sad. 
Tips to avoid falling sick due to the haze:
1. Drink more water
2. Stay indoor if possible and reduce exposure to haze if you are asthmatic   or have respiratory issues
3. Wear face mask or particulate mask (minimum of 95micron size such as those N95 mask)
4. Reduce outdoor activities or stop if breathing become difficult.
4. Drink more water!

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Civil Servants Asked To Count Calories

1.4 million Malaysian Civil Servants are asked to monitor what they eat by the Ministry of Health. The Public Service Department (PSD) has issued a directive since February 2012 advising them on healthy eating and living.

Photos taken from TheBorneoPost

A report from The Star has confirmed that Malaysians has the highest number of obesity in the region and the food choices in Malaysia ain't helping. I have previously written articles on calories of food (typical) in Malaysia and cautioned that a serving of anything (main meal) will be at least 600kcal. Not many believes me but my numbers ain't too far off from what the Malaysian Health Ministry has shown to the general public on the main page of The Star on June 12, 2012.

Pointing to Coconut Milk and sugar as the main culprit, i would say that the blame game was wrongly done. To start with, Coconut milk is not the devil here - it is the OIL and other processed ingredients used in the cooking. The deep fried banana fritters, the chicken wing, the fast food, the anything that is fried, the drinks and the list goes on. What the ministry has failed to educate is PORTION SIZE. Looking at the above, it does give the impression that that three pieced of fried chicken will only be 214.3kcal. Truth is, that applies only for fried chicken breast. Drumstick carry twice the amount and chicken wing unfortunately more (due to the skin/fat).

The Health Ministry too mentioned that on the average, a sedentary person requires 2000kcal to 2500kcal/day. For me, that is grossly over and even at 2000kcal, i can still afford to run a 5km and still have access. What one needs to know is their BMR or Basal Metabolic Rate. Granted that some of Malaysians might have Thyroid diseases and thus might have over or under active thyroid, the guideline stays true for more "general population". Read about BMR here.
So, lets hope that this weekend, most of you will be making a wiser choice with your food intake and choose to take the two days to make the change. It will be rewarding and life changing. Don't just read the headline - Do something!

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Direction to 7th Mile Kitchen

My entry on the 7th Mile Kitchen that serves authentic Sarawak (Chinese - Non halal) hawker food has perhaps pique some of your interest and even  got you to try their offerings. Their new place is hard to find for those of you not familiar with Kelana Jaya and it's surrounding. This entry serve to help you locate the place and a friend, Cynthia Gan, has illustrated a good map to help you find them.

Click for Bigger view

Here is a time-lapse video i taken coming from SS2 via LDP Kelana Jaya LRT Station

Hope you can find the place and enjoy what the place got to offer. To start with, try the Tomato Kuey Teow, it's good and flavourful! As the items are as good as home made, quality ingredients and no preservatives were used in making the Kolomee noodles. They are made daily and the food at this outlet are sold out everyday. Go before 2pm to avoid disappointment.

Sarawak Laksa

Kolomee

Foochow Mee

Tomato Kuey Teow

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Garmin 910xt vs Timex Global Trainer Shakedown

Much has been said and reviewed about the two GPS watches currently in my possession. It covered the review of the Garmin 910xt (910xt) and the Timex Global Trainer (TGT). Then the GPS lock on of 910xt and the  GPS lock on TGT separately, which include an update on the TGT's firmware. I even include a bonus review of the 910xt QR kit which received mixed review.

Would be silly to wear both on the same wrist, right?

Putting all of the together in this post would be the real life testing/recording of one run recorded simultaneously using both the watch - by the same person i.e. me. Reason for this is really to see how both perform next to each other. So, the TGT went on my left wrist while the 910xt on my right - all in the name of this review.
Head to head GPS Lock On:
Technically speaking, both are watches with same capabilities with the biggest difference being the GPS chipset with 910xt being more advanced with the SiRFIV. Other than that, everything else much depends on the watches' firmware to exploit their individual chips' capabilities. That has been proven in the TGT firmware update that reduced what seems like eternity for signal lock to 1minute on average. A more detailed look at both the watch showed that the 910xt locked on to one extra satellite (#16), which on the 910xt, showed pretty good signal (in dark bar).

7 signal lock  on TGT vs 8 signal lock on 910xt

On the same note, the TGT on firmware released May30th showed good signal lock though 910xt was still faster (almost immediate from not using after 24hours on the 910xt vs about 20seconds from not using after 1hour - wifey used the TGT earlier).
Verdict: Both units requires 3 satellites lock for accuracy purposes. Additionally satellites locking will be good as it will allow for "alternative" or more accurate location recording. The SiRFIV chipset is still superior with faster signal searching and locking.
Head to head pace and distance accuracy:
Both watches started recording pace and distance the moment I started the workout. I noticed a lag with the TGT where it went from 30:00 pace to 10:00 to 6:00 within the first 50meters while the 910xt showed 7:00 and then 6:00 pace the moment i started moving.  After about 50meters, both the watch showed almost the same pace reading with the 910xt being more consistent. The TGT seems to be erratic with pace feedback as you do not get immediate or near immediate speed update - very obvious when you were making a dash for the run and you can see the TGT lagging behind while the 910xt picks the speed change smoothly. The lag again showed when you stop while running and the pace, again, lags. I found myself either moving at 30:00 pace when stationery or 5:00 when i slowed down to a stop.

Workout summary on both watches.

As seen from the photo above, the total distance covered was 10.17km and 10:04km on 910xt and TGT respectively. While i did stop the TGT first (as it is a natural thing to press with right hand onto the left wrist), the timing between the two (about 5seconds) will not allow me to cover 110m - not even Usain Bolt. The calculation of the pace too, doesn't differ much with about 4seconds/km.

Verdict: Noticeable lag with the TGT. Unless you are looking at the watch like a HUD (Head Up Display) and it irritates the hell out of you for the slower feedback, i say it will not effect you much. One of them are over measuring and the other under. 
Overall
While GPS accuracy (and thus, speed and distances accuracy too) greatly dependent on the weather and also obstruction (such as building and even under heavy canopy (i.e. dense jungle), they both tells the approximate distance pretty well. With the chipset and proprietary firmware setting the two apart, i would say that you obtain whichever GPS watch within your budget. My personal preferences is still with the 910xt simply because it locks on faster, allow for more data field (to be shown/read) and the watch is sleeker without it looking too bulky. The price of TGT (outside of Malaysia and Singapore), is too attractive and often, it will be the deciding factor for a purchase if a specific budget only allow for a more affordable purchase.
Next: Comparison of the Proprietary Software and data syncing

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How To Store Your Hydration Bladder

Some of you might be new to activities that requires you to carry or use hydration pack (i.e. bag and bladder system) in your run, hike, walk, mountain biking or any activities that you see fit to carry some sort of hydration (water or liquid food).

Nathan Hydration System HPL#20 with Hydrapak bladder

In fact, hydration pack are so versatile that we uses them for any longer outing, carrying up to 3liters of water for the family hydration need. It is more sustainable and definitely cheaper than to buy drinks outside or worse still, succumb to sugar laden drinks outside.

Blue line on my right shoulder is the Camelbak 3Liter bladder in Coleman lightweight backpack

After the usage of the hydration system, the bag is a no-brainer and we will either hang it to dry (if not soiled heavily) or give it a dip and a quick wash to clean. Once dry, it can be stored easily. However, problem starts with the bladder. While cleaning it is not an issue, drying it and storing it will be a potential health hazard if not done properly. Here is a fine specimen of what a few months of neglect can do to a bladder and it's components. Some of these parts has to be thrown away and replaced.

Tube...have to go...no point cleaning

New replacement is RM50. Medical fee, potentially more. Not risking it

The bite valve too, was very dirty. Lets see if some brushing and cleaning can save it a bit more. You can see the dirt i managed to brush out. Yucky.

Germs

This 1.0 liter bladder is from the waist pouch that has since not been produced by Camelbak. It was passed down from Doc to Bandit, and now with me. Camelbak bladders are highly durable and there is some point to salvage it. Armed with an Avent bottle brush (these baby product brush last a lifetime), it is scrubbing time. Make sure the inner part of the bladder are thoroughly brushed and cleansed. A bit of washing liquid to help cut away any grease/oil build up will be good.

Scrub

Then, i put in almost 4 tablespoon of table salt - as you know, SALT will kill anything. It is time to disinfect.

Salty Bag

Then, boil  pot of water (or you can start boiling once you know you need to clean this) and pour it in. Careful not to scald yourself. at 100degree C and with added salt, any bacteria or viruses that can survives it  would be given a survival award.

Kill

Leave the bladder with the hot water and the salt to sit for 10-15minutes. If you noticed, the Bite valve too, received some hot and salty treatment after thoroughly cleaned.

Hot Pack idea

 Once that is done, throw the water away and rinse the bladder with tap water. Check and double check if anymore stains are residing in the bladder and remove where needed.
Now, with all of this done, it is time to store them. How do you store your bladder? Easy. Freeze it.
Here is how. Start by cleaning the bladder and flushing the tube by allowing the water to flow out (press the bite valve to allow water to flow)...

Camelbak 3.0Liter bladder. The above unit is at least 10 years old

 ...Then flip it over...

Kapish?

...Fold the bladder into half and then tuck the excess up for smaller footprint for storage. Remember NOT to close the bladder's lid.

OK so far?

Then, roll the tube around the folded bladder and tuck the valve in between the tube.

Not bigger than the bladder's mouth

 Then store it in the freezer.

What's in my freezer.

There is worries if the bladder will absorb meaty smell stored in the freezer. You can prevent this by further storing the bladders in a ziplock bag or plastic bag and seal them up before placing in the freezer. As we do not keep meat in this fridge, there is no such worry. You can see the the bottom shelf has two bladders and the tube are not wound up like the top. Reason is that the other two are smaller (1.5liter and 2liter) bladder and the tube are removed and left in the freezer.
This way, the cleaned bladder do not need to be left to dry outside - and risk bacteria growing while it is being dried. Water residue in the bladder will freeze up and further inhibit the growth of any harmful bacteria. To re-use, simple take the bladder out, flush it and fill up with water.

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Renault Clio R.S. Ange et Demon Limited Edition in Malaysia

"Ange et Demon" - it wasn't my attempt to start learning anything close to foreign language. But put that name onto a Big Boy Toy in a form of a small super mini named Clio and place a R.S. at the end of the name, you get a Devil In Disguise. A car your future father-in-law would approve and a car that will get your future mother-in-law wanting _____ (you fill in the blank)

All dressed up. Can we strip her, like now?

In a rather low key launch to introduce the Angel and Demon version of the Clio R.S. Limited Edition, The sole distributor and franchise holder for Renault cars in Malaysia – TC Euro Cars Sdn. Bhd. played host to the launch of this Clio Renault Sport (which was what R.S. stands for). Clio R.S. was introduced since 1999 and the current offering is also known as Clio III R.S. 200 Cup. Without going too deep into the whole history of the Clio R.S. and why the "200 Cup", suffice to say that this super mini car has its rich history in a One-make racing series created and managed by Renault Sport. 

R.S. is Renault Sport. Not Racing Sports. Not Racing Special.

With only 666 units being produced, the number live up to the innuendo of being a Devil. TC Euro Cars received just SIX unit of the Limited Edition and has proudly exhibit the 574 Edition for the lucky few that was invited to view the launch.

You Want It. 574 in Chinese also sounded like "Won't Die" or Mmm - Chat - Sei (chat is actually a profanity ;-))

With 203hp under the hood powered by a 2.0 liter engine, it spew out 215Nm worth of blood sapping torque. Comparatively to other 2.0 Naturally Aspired engine, the numbers on paper looked impressive. As comparison, the typical Japanese (chosen due to popularity with Malaysians) will provide about 140hp with about 190Nm torque. With a lightweight compact body, the weight to power ratio of about 165hp/tonne. That is powerful enough to escape the clutches of any divine power.

Can I Have One, Please?

Being Limited and powerful, this #574 (and the rest of the 665) comes with stiffer suspension and lower ride giving it a very menacing stance. While this machine can zip from 0-100 in less time that you can spell "supercalifragilisticexpialidocious (even if given the spelling), the 4-pot calipers Brembo brakes will ensure the machine comes to a halt from 100-0 in less time you need to spell "banana".

Sticky Metal

The #574 came with original matte grey paint (known as Matte Hologram Grey) finish and was set apart from the other wannabe with a gloss black finish for the roof and upper tailgate. Addition of the rear spoiler and rear diffuser gives it a "bad-boy don't mess with me look". Upfront the F1-style blade were presence in the front bumper and comes with a larger protruding tailpipe.

If Grey does not fancy you, the Limited Edition comes in solid white. All of them, however, were shod in Black 17-inch Speedline alloy wheels. My personal favorite exterior feature got to be the subtle yet aggressive looking vent hole at the front wheel arch. It spells "trouble".

Vents to Oblivion?

Suck Me In

Full leather wrapped Recaro seats is standard with this machine and to complete the racer boy feel, metal gearshift lever and pedals completes the look. With rather simplistic looking interior, this machine lives up to the KISS (Keep It Simple, Sexy) principle. With every other car maker giving the "paddle shifter" as an option, the Clio RS sticks to the proven stick-only approach. Very Man.

KISS

Leather wrapped steering wheel with red marker - racerboy-like

KISS meter cluster

I wish my car has one of these. ONE will do.

I was told that the highlight of the interior is the Renault Sports’ on-board telemetry system – the R.S. Monitor where the system is able to display lap times, acceleration times, a g(force)-meter and other vital real-time engine performance figures. This was previously only available in the Megane RS 250 Cup. Unfortunately, I was not lucky enough to view it. Luckily, with the divine help of YouTube, here is a video of RS Monitor in action.

Here is a few more photos to pique your interest further.

There are only SIX of these Beast available in Malaysia. The Renault Clio R.S. Ange et Demon Limited Edition has a price tag of  RM199,426.80 (not including insurance). If you have the extra cash to flaunt, this is the better way that the other more predictable Euro makes. Now, to coax TC Euro Cars for a "test drive" or "track day". I promise to be Angelic with the Demon.

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A Sample of Sustainable Eating Habit

This was what I had for Breakfast, lunch and snack last Tuesday.

I brought along two servings of:

1. banana+peach+apple+orange+milk+spirulina+whey smoothies (contain one fruit/serving each);

2. two bananas; and

3. two serving of rolled oats with cranberries, raisins and nuts - to be eaten only with cold water.

Calories breakdown:

Smoothie:

1xBanana (Dole) 6-inches long - 89kcal

1xOrange (medium) - 69kcal

1xGreen apple (medium) - 70kcal

2xPeach (in light syrup, drained and washed) - 80kcal

1/2cup (125ml) full cream milk - 80kcal

1xScoopwhey (Optimum Nutrition Whey) - 120kcal

1xTeaspoon spirulina powder -  20kcal (negligible)

1 cup water

The above makes 25 liquid oz of smoothie which translate about 800ml of liquid. Good enough for 2 servings.

Total calories for smoothie is 528kcal or 260kcal/12.5oz. 

Snack:

1xBanana (Dole) 6-inches long - 89kcal

Main

1x 1/2cup of Rolled oats - 150kcal

1x tablespoon cranberries - 32kcal

1x tablespoon raisins - 40kcal

1x tablespoon almond (about 3 nuts) - 21kcal

Take this in PLAIN WATER. :Þ

Total calorie is 243kcal which typically fills up about 3/4 cup.

Total for Breakfast or lunch (as they are identical) - 503kcal. Add in a Banana for snack in between, you will ingest about 592kcal/meal which will be more than sufficient to last from morning until late afternoon. You can even opt to skip dinner, or just have a smaller (controlled) portion of food to make up the 1500kcal needed for a sedentary lifestyle (i.e. sit in office 10hours/day). Even if you would exercise (like i do on Tuesday and Thursday by running around the office area), i would need only at most, another 200kcal (for a run up to 7km) to supplement my calorie need and still just break even or be at slightly negative caloric intake for the day.

This 500kcal is equivalent to 1 piece of roti canai with fish curry (gravy only). Take your pick which one will you eat ;-)

More calories to make you go silly here

Sustainable eating habit and diet must be easy to prepare and no drama. Many people fail as they see healthy food as not palatable and impossible to prepare; and they could not stop binging on snacks.

Eating healthy is a lifelong commitment. Exercising is part of the formula and discipline completes the whole equation. 

So, which part of the formula are you seriously lacking now? Make the change. It is not too late. Take this weekend to weigh what you want from your life out of eating clean and maintaining a healthy lifestyle.

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