Diastasis Recti (Abdominal Separation)

Avoid all activities that place stress on the midline, that stretch or overly expand the abdominal wall through everyday activities, exercises, or breathing technique.

Some types of Movement to Avoid

• Movements where the upper body twists and the arm on that side extends away from body such as "triangle pose."
• Exercises that require lying backward over a large exercise ball.
• Yoga postures that stretch the abs, such as "cow pose," up-dog," all back bends, and "belly breathing."
• Abdominal exercises that flex the upper spine such as: crunches, Oblique curls, "bicycles," roll ups/roll downs etc.
• Pilates mat and reformer exercises that utilize the "head float" position, upper body flexion, or double leg extension.
• Any exercise that causes your abdominal wall to bulge out upon exertion.
• Lifting and carrying very heavy objects.
• Quadruped exercises without adequate abdominal support.
• Intense coughing without abdominal support.

Recipe: Rendang

Ingredients A

• 14 shallots
• 7 garlic
• 100g red chili big + 3 cili padi
• 1 thumb ginger
• 1/2 tsp pepper powder

Ingredients B

• 5 lemon grass white parts
• 3 pcs bay leaves
• 6 kaffir lime leaves
• 2 turmeric leaves
• 1 star anise
• 1 thumb galangal

Method

1. Wash 1 kg chicken
2. Grind all ingredients A. Mix with chicken in the wok and out on fire. Cook until the chicken changes color.
3. Add ingredients B, light santan. Cook until the gravy thicken a bit and slow down fire.
4. Add thick santan, kerisik and adjust taste with salt, sugar and asam keping.

Recipe: Hakka Noodle

1. Beat 2-4 eggs and add little salt.
2. Cook omelette.
3. Roll and cut finely.

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1. Marinate chicken fillet with lime and little salt.
2. Pan-fry them.
3. Cool them and slice them nicely.

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1. Put egg noodle into boiling water and cook until al dente.
2. Remove and rinse under running water.
3. Apply little oil onto noodle lightly to keep them non-sticky.
4. Prepare mixture of 2 tbsp soy sauce and 2 tbsp rice white vinegar in a bowl.

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Cooking:

1. Heat oil on high flame. Add 2 garlic till fragrant.
2. Add spring onion whites, carrots julienne and french beans.
3. Add capsicum and shredded cabbage. They should be still crunchy. Not to overcook.
4. Add in mixture.
5. Add noodle, green spring onions, pepper powder.
6. Toss them.
7. Garnish with egg rolls, chicken slices and chopped coriander leave.
8. Serve hot with green chili padi in white vinegar.

Kung Pao Chicken

1. Toast 1 tbsp Szechuan peppercorns until lightly golden. Grind into fine powder and sieve.
2. Prepare mixture of 2 tbsp soy sauce, 1 tbsp rice wine white vinegar and 1 tbsp honey in a bowl.
3. Prepare combination of 1 tbsp cornflour and 2 tbsp water.

Cooking:

1. Chop chicken into bite-sized chunks and toss in cornflour to coat.
2. Fry the chicken until golden brown. Put aside.
3. Heat oil. Add garlic (4 cloves) and ginger slices until golden brown.
4. Add spring onions and 4 dried red chilies.
5. Add soy mixture. 
6. Add Szechuan pepper powder.
7. Thicken with cornflour paste.
8. Add fried chicken and toss until warm through.
9. Add toasted 50g cashew nuts.
10. Garnish with coriander leave.

Corn chicken soup

1. Little oil. Garlic.
2. Water.
3. Chicken stock cube.
4. Add breast fillet. Off the heat and cover for 15 minutes.
5. Remove poached chicken fillet. Once cool, shred it.
6. Add half can of creamed corn. 
7. Add cornflour paste to thicken the soup slightly.
8. Add black pepper and salt to taste.
9. Add shreded chicken.
10. Slowly pour beaten egg white and constantly stir with a fork.
11. Garnish with coriander leave.
12. Serve hot.

Manchurian balls

For the veg manchurian balls:

• 1 cup finely chopped cabbage
• Little carrot
• Little capsicum
• 2 tbsp spring onion
• Black pepper and salt to taste
• 2 tbsp all purpose flour
• 2 tbsp corn starch

Fry till golden brown.

Preparing the sauce:

1. Heat oil. Fry 2 tbsp chopped onion/scallion whites, 1 tbsp ginger, 1 tbsp garlic, green chilies on high flame but DO NOT brown them.
2. Add water, 1tbsp soy sauce and black pepper. Simmer awhile.
3. Add cornflour paste to thicken the sauce.
4. Add 1 tbsp black vinegar, salt and sugar.
5. Add fried veg balls and simmer for a minute.
6. Garnish with spring onion greens.

Recipe: Sarson Ka Saag

Note: No Onion

1. Wash and finely chop separately 500g Sarson and 250g Palak.
2. Put water to boil. Put palak and sarson. Add salt to taste.
3. Keep turning for 15 minutes on slow fire. Do not cover or whistle.
4. Sieve under cold water so color remains fresh green. 
5. Blend Sarson into a slightly coarse mixture. 
6. Mash Palak in the cooker.
7. Add 2 tbsp of of makki atta (cornmeal). 
8. Cook till saag gets thick.

For tadka.

1. Heat desi ghee. 
2. Add half tsp cumin seed.
3. Add 6 cloves garlic (sliced, not minced). Saute till no smell.
4. Add 2-inch sliced ginger.
5. Add 2 green chilies.
6. Add 1 medium tomato puree.
7. Mix into saag.
8. Garnish with whole dry red chilies and julienne of ginger fried in ghee.
9. Serve with white butter.

To make Makki Di Roti

1. Make makki atta with warm water.
2. Add salt, ajwain and desi ghee.
3. Knead until it becomes a ball.
4. Small balls and make it on cling wrap with hand. 
5. Roll once or twice.
6. Heat the tawa and add little ghee so that it does not stick.
7. Cook with ghee till golden brown.