Celebrating Women and Recipe for Bergedil, The Malay Hashbrown | Flexibility Exercise and Stretches To Help You Achieve Your Physical Wellness Goals

SEASON 1 | EPISODE 10 | SHOW NOTES & TRANSCRIPTEPISODE TITLE:  Celebrating Women and Recipe for Bergedil, The Malay Hash Brown | Flexibility Exercise and Stretches To Help You Achieve Your Physical Wellness Goals (2nd Edition) Music Copyright and Attribution“On My Way” by Kevin MacLeod. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US“Crinoline Dreams.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US“Barrom Balet.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US“Corporation Motivation.” This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US“Pyramids” by Audionautix.com. This work is licensed under Creative Commons Attribution 3.0 International License. https://creativecommons.org/licenses/by/3.0/deed.en_US“Backsound Gendang Sunda” by Basazan YouTube Channel. https://download1325.mediafire.com/hajif1ac78yg/ij61rt1f1bk42ll/Backsound+Gendang+Sunda+-+NO+COPYRIGHT“Inspiration” by Ethan Tay. February 20th, 2021 (Sydney, Australia). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.“Pro Wellness” by Ethan Tay. March 9th, 2021 (Sydney, Australia). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.“Spanish Groove 1” by Hardi Kamsani, March 12th, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.“Jazzy Chase 1” by Hardi Kamsani, March 12th, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.“String Stabs 1” by Hardi Kamsani, March 12th, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.“Eastern Storm 1” by Hardi Kamsani, March 12th, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.“Piano Chill 1” by Hardi Kamsani, March 12th, 2021 (New York, U.S.A.). This work is an original contribution by the artist for the ASK Trio About Wellness podcast.“Sounds of Nature” by Syazana B. Mohamed Sani (M. S.). January 4th, 2021 (New York, U.S.A.). This work is an original contribution by the founder for ASK Trio About Wellness podcast. Co-SponsorsHardi Kamsani and Azman Repin (M. S.) HostsAzimah Azman, Azfar Azman and Syazana B. Mohamed Sani (M. S.) Guest SpeakersZarina Noor Scriptwriter | Producer | Director Syazana B. Mohamed Sani (M. S.) ASK Trio About Wellness podcast is a production of ASKtrioWello LLC (New York). DisclaimerThe information provided in the ASK Trio About Wellness podcast is for educational purposes only. You should consult your doctor, specialist or personal trainer for advice on your physical wellness goals before you plan to follow any of the suggestions or recommendations in this podcast. All Rights Reserved ©ASKtrioWello LLC 2021. * * * Hello! Hola! Marhaba! WELCOME to the ASK Trio About Wellness podcast! Join me, Syazana Sani and the Astro Duo, Azfar Azman and Azimah Azman, your hosts from New York. Let’s strive to educate, regenerate and elevate family institutions through optimal productivity and wellness education, one episode at a time. ARE YOU READY to listen to inspirational stories of trust, respect, acceptance, integrity, love and social responsibility from multicultural families and special needs communities? Sit back, relax and be inspired by the awesome people that we highlight in the first segment of the podcast… SEGMENT I | Celebrating Women and Recipe for Begedil, The Malay Hash Brown[Azfar] Welcome back to the ASK Trio About Wellness podcast! This episode is co-sponsored by Hardi Kamsani and my dad, Azman Repin. Thank you and may God bless you.  [Azimah] Hello! May peace be upon you!    [Syazana] You are listening to the tenth episode of the first season of the podcast with me, Syazana, and the Astro Duo, Azfar and AzimahDid you know that March is a special month for women and girls including Azimah and I? Both the National Women’s History Month and International Women’s Day fall in the month of March. [Azimah] Oh yeah! I know that![Syazana] Plus, both our birthdays are in March. [Azimah] I love that![Syazana] To all the March babies listening to the podcast today: Happy birthday!As we’re celebrating women this month, let us support female authors and illustrators by reading a book written or illustrated by women! If you are looking for children’s books by women about women for your children or students, check out the March reading list curated by the Society of Children’s Book Writers and Illustrators:https://bit.ly/3t2dNrGMarch 8th was International Women's Day. I found out that the Society of Children’s Book Writers and Illustrators in the USA had an interesting graphic post on LinkedIn. It features three women and one girl marching with raised flags and fists. Encircling them is an inspirational quote by Malala Yousafza:"I raise up my voice – not so that I can shout, but so that those without a voice can be heard... We cannot all succeed when half of us are held back."[Syazana] Malala is a Pakistani activist for female education and the youngest Nobel Prize laureate. Malala has written books and several movies were inspired by her courage to stand up for women’s education and her work at Malala Fund.Source: Malala Fund. (2021). Retrieved from the World Wide Web: https://www.malala.org/[Azimah] Oh wow! I wanna watch those movies! [Syazana] Last week, we announced the LIVE cast of the ASKtrioWello Club Pre Launch Special which will be happening on Saturday, March 20th, 2021 at 8:00 PM Eastern Time via Podbean Podcast App and Player. So please join us LIVE to find out what’s in it for you and your family. We’ll also have two special guests: Our first guest will share insights on special needs kids while our second guest will share a bonus recipe for you to try out with your family.[Azimah] That is awesome! So, don’t miss this chance![Syazana] Next, both my co-hosts have something to share with you. Ladies first! So Azimah, it’s all yours...[Azimah] Today, I want to share my favorite recipe, Begedil, The Malay Hash Brown. My teachers and classmates loved it!===============================================================================Begedil, The Malay Hash BrownDuration: 90 minutes  |  Serves 3-4 paxThis recipe is an original contribution by Azimah Azman and Syazana B. Mohamed Sani (M. S.) Ingredients4 large red potatoes1 tablespoon garlic powder2 teaspoons onion powder½ tablespoon ginger powder 2 tablespoons white pepper (reserve some to add to egg mixture in step #7)1 tablespoon dried parsley1 stalk of shallots or scallions (finely chopped with a knife or cut with a pair of scissors)1 ½ teaspoons of kosher salt or sea salt (reserve some to add to egg mixture in step #7)1-2 large eggs1 small bowl of coconut oil for deep frying  DirectionsWash red potatoes clean in a bowl. Add salt and soak potatoes in the bowl for five (5) minutes.Place potatoes on a baking tray and bake in the oven for 40-45 minutes at 400F.Remove the tray of potatoes from the oven. Let it cool for about ten (10) minutes.Peel off the skin of the potatoes (using a peeler or your hands) and place the skinless potatoes in a large mixing bowl. Use a suitable kitchen utensil such as a steel masher to mash the potatoes evenly.Add in the rest of the ingredients except the egg and coconut oil. Mix well with a wooden spoon.Shape the mixture into small balls then flatten the potato balls with the spoon.In a separate bowl, break the egg with a fork and beat it lightly with an egg beater or the fork. Add a pinch of salt and pepper. Mix well.Dip the flattened potatoes into the egg mixture thoroughly then transfer to a clean plate.Place a frying pan on the stove. Add coconut oil into the frying pan and turn on the stove to medium heat for three (3) minutes.Deep fry the potato balls until golden brown.Place the fried potato balls on a plate with kitchen paper towels. Once the excess oil has settled, transfer the potato balls to a serving plate. Serve warm and enjoy! [Azimah] I hope you will try the recipe![Syazana] Thank you, Azimah! Cooking preparation and ingredients have been changed from the authentic Indonesian-Malay recipe to suit the special needs kids so that they can learn as well. Next, my teenage boy superhero has a special announcement to make! Take it away, Azfar![Azfar] ARE YOU looking to be entertained, inspired and educated on ways to help you and your family embark on your journey to optimal productivity and wellness? DO YOU CARE about people and culture, multicultural families and an inclusive world where special needs communities have a place in this world?SUPPORT ASK Trio About Wellness Podcast by ASKtrioWello LLC: A Special Space For Every Voice! Join hosts Syazana Sani (M.S.) and the Astro Duo: me, Azfar Azman, and Azimah Azman, as we build a special community that strives to educate, regenerate and elevate family institutions through optimal productivity and wellness education, one episode at a time!  BECOME OUR PATRON and gain access to the new ASKtrioWello Club membership privileges! EVERY dollar counts!  Each dollar gifted by you to ASK Trio About Wellness Podcast will be channeled towards the production of at least 20 pre-recorded weekly episodes (15-25 minutes per episode per season) over five (5) months and quarterly LIVE talk shows for each season FREE for all families across the globe. Patrons-only Premium Content & Membership rewards vary according to the monthly amount pledged ranging from USD$1.99 to USD$99. Pledged amount will go towards sponsoring the podcast production, equipment and administrative costs: Honorarium for show hosts, script writer/producer/director, collaborators;Podcast equipment/gear Podcast and ASKtrioWello Club membership administration, sales, marketing;Podcast audio/sound and video design, editing, publishing and more. For enquiries, contact our Founder Director, Syazana Sani:email: [email protected] | ASKtrioWello Telegram: +1 (518) 4233590Thank you! May God bless you![Syazana] We hope that you will be a patron! To make a pledge, click on the link to our patron page at https://patron.podbean.com/asktrioaboutwellnessNext week, we’ll talk about more “wonder” women and what they have done to change the world for the better. [Azimah] So, stay tuned to the next episode! ~ End of Segment I ~ * * * SEGMENT II | Flexibility Exercise and Stretches To Help You In Achieving Your Physical Wellness GoalsComing up next…In the second segment of the podcast, we’ll learn about productivity and the nine dimensions of wellness—physical, emotional, environmental, spiritual, social, intellectual, mental, occupational and financial wellness—so we can survive and thrive in this unpredictable world. This week, you’ll get tips and strategies on how to embark on your wellness journey through physical wellness with Coach Zarina from New York City. [Azimah] Now it’s time to welcome our special guest...[Azimah]...Coach Zarina! Welcome back, Coach Zarina![Syazana] Yeayyy! [Azfar] Bienvenido de nuevo a la ASK Trio About Wellness Podcast! Welcome back to the ASK Trio About Wellness podcast! [Zarina] Hello everyone! I hope you are well and enjoying your physical wellness journey. To those who had picked up the walking habit, ‘Keep calm and keep walking.’ [Azfar] Como estas? How are you?[Zarina] Oh! Wow! You’re speaking Spanish, Azfar?!! All’s well on my end, thank you! [Azimah] What are you planning to do this weekend?Ahhhhh...weekend! My family and I love the weekend! Depending on the weather, we like to start the day walking to our favorite French Bakery. It’s a good 40 minutes walk but worth every step! On our way home, we also love to stop by the Farmer’s Market to get some seasonal vegetables. One of the things that my daughter likes to do is collect the recipes from the stands. We love trying new recipes for our weekend brunch!This past weekend was extra special for me. I earned the Basic Personal Training Certification from an institute in Florida! Thanks to my daughter who challenged me to sit for the 100-question test. It definitely boosts my confidence for the upcoming exam![Syazana] Sounds like you’re having a great and productive time. Keep it up![Zarina] Oh! I am glad to hear that some of you felt stronger and happier with the new-found energy after incorporating strength training into your routine. Kudos to all! Now do remember to give each muscle group a day to recover! Do you sometimes feel like giving up?[Azimah] Oh yeah![Azfar] Sometimes![Syazana]  For me, occasionally!Yeah, despite careful planning, unpredictable things happen and it could upset our wellness goals. When you feel like giving up, gently remind yourself why you started the  journey and keep trying. Always give your best and have faith in your ability to reach your goal. Envision yourself at the finishing line and in time, success will find you! It reminded me of a quote from the 13th-century Persian poet, Rumi when he said:                                                                                                                     “What you seek is seeking you.”                                                                                                                     [Rumi, Persian Poet and Islamic scholar][Azfar] That’s another good quote![Zarina] Thank you! In previous episodes, I‘ve suggested several exercises with stretches to do before and after for endurance, strength and balance workout. It’s important to stretch regularly to prevent injury and make your body limber for easier joint movements. So for the last type of exercise, I would like to highlight flexibility training. Like Yoga and Tai chi, flexibility exercise is done by stretching and lengthening your muscles. It makes your body limber and easier for the joints to move in different directions when practiced regularly. Make sure to increase your core body temperature with light cardio and few dynamic stretches. Are you ready?[Azimah, Syazana & Azfar] Oh Yeah! Sure! Ready to roll![Azimah] So, what’s the first stretch, Coach Zarina?[Zarina] Stretch #1: Walking LungesStand with feet hip-width apart. Engage your abs and take a big step forward with your right leg. Bending both knees to lower yourself until your thigh is almost or parallel to the floor. Push off your left foot, step forward for another lunge. Continue with the right leg again and repeat. Make sure your torso is upright and abs engaged for every step. [Azfar] What’s next?[Zarina] Stretch #2: Speed Bag PunchesStand with feet shoulder-width apart with a slight bend in the knees. Raise your elbows to shoulder height and hands at eye level. Rotate your forearms forward as you shift your weight from right leg to left leg. Keep the elbows up for 30 seconds and change the direction of the rotation for another 30 seconds.  [Azimah] Hey! I know this one![Zarina] Ah! Good! You’ve got quite a good memory, Azimah![Azfar] Hey, gals! Let’s do the third stretch![Zarina] Stretch #3: Standing side bendStand with feet shoulder-width apart with a slight bend in the knees. Rest your hands on your hip and alternate bending laterally to the right and then to the left. Continue for 12-15 reps on each side. Are you all warmed up? Let’s get a mat and try these flexibility exercises together. Ready? We’ll begin with …[Zarina] Are you feeling thirsty already?[Azimah] Yes! You guessed it right![Azfar] Azimah needs her water break as usual![Zarina] Oh Okay! Have some water. We’ll do some balance exercises together. Remember to focus on engaging your core and try not to use momentum in each move. Ready?[Azfar, Azimah, Syazana] Yes, Coach![Zarina] Exercise #1: Figure Four StretchLie on your back with feet flat on the floor. Bring your right foot over to your left thigh. Using both hands, grab the back of your left thigh as you pull it gently towards your chest. Stop as soon as you feel the stretch on your hips. Hold for 30 seconds and release to switch sides. Exercise #2: Two knee Spinal TwistWith your back on the mat, place both knees on your chest. Extend your arms to the side. Keeping your knees together, slowly drop your legs to the right. Breathe and hold for 15 seconds before switching sides. Exercise #3: Triceps StretchStand with your feet hip-width apart. Point your right hand up and bend at your elbow to place it in the middle of your back. Grab your elbow with your left hand and gently push it down for a stretch. Relax your shoulder, breathe and hold for 15 seconds. Release gently and switch sides. Phew…that feels good!For those working from home or remote learning, here are some stretches that you can do to reduce and prevent stiffness after sitting for a long period of time. Stretch #1: Shoulder StretchStand with feet hip-width apart and hands by your side. With palms facing forward, lift your hands parallel to the floor. Bring your right arm across your chest and place your left  hand under your elbow. Hold the stretch for 15 seconds when you feel the tension at the back of your shoulder. Breathe and gently release to switch sides. Stretch #2: Chest StretchStand with feet hip width apart or sit on your chair. Place your hands behind your head with elbows pointing to the sides. Push them back as far as your body allows. Squeeze your shoulder blades together to feel the stretch on your chest. Hold for 15 seconds and slowly return to the starting position. Repeat for several reps.Stretch #3: Chin TuckSit on the edge of your chair with feet flat on the floor. Relax your shoulders and look straight ahead. Lower your chin to your chest. Hold the stretch for 15 seconds when you feel the tension in the back of your neck. Breathe and slowly return to the starting position. Repeat. Try to do this several times throughout the day. Happy stretching! [Azfar] I must say those exercises are quite easy for me![Zarina] Are you able to follow the exercises? How about you Azimah?[Azimah] I’m good. Merci! (Thank you!)[Zarina] What a great session! I am looking forward to hearing from you! Take care. [Azimah] So everyone! Stay tuned to the next episode to get more ideas, tips and strategies for you and your family. ~ End of Segment II ~ ***We’ve now come to the end of the show today. If you have enjoyed our show, like us on Instagram, Facebook and Twitter @asktriowello a-s-k-t-r-i-o-w-e-l-l-o. Send us your feedback to [email protected] or [email protected]. Visit our website at asktriowello.com and *SUBSCRIBE to ASK Trio About Wellness podcast!*Available on Spotify, Google Podcasts, Amazon Music Podcasts, Tune In, Listen Notes, Pandora, Podbean Podcast App & Player and YouTube@asktriowello as at June 2021. ~ End of episode ~ * * * Hosted on Acast. See acast.com/privacy for more information.