Jim Paull

After spending the last few days (or weeks, possibly a month) eating holiday food loaded with calories and all the extra-decadent things that make that time of year so special, it's always nice to find a dish that is still full of color and helps cut down on the hours spent on the treadmill. This breakfast casserole is exactly that — it's full of freshness with a flaky crust and fit to feed a family!

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There's lot to love about high-protein, hearty chickpeas, including what they can do for your morning meal. They're endlessly adaptable and, thanks to all that fiber, they'll help keep you full until lunch. Here are five great ways to add them, in every way, shape, and form, to your morning routine.

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Tails are wagging at half-mast across the US this week in honor of Piper, the wildlife-control dog and viral sensation who died Wednesday.

Known for wearing reflective goggles, the border collie became a social-media darling in 2015, when photos emerged of him chasing geese and other animals off the runway at Traverse City’s Cherry Capital Airport (TVC), in northern Michigan.

“Piper passed away tonight peacefully in my arms after fighting a yearlong battle with prostate cancer,” Brian Edwards, Piper’s owner and an airport operations supervisor, wrote on Piper’s Instagram page. “He fought valiantly, and we did everything we could, but sometimes life just has to take its course.”

Nine-year-old Piper was charged with keeping the airport clear of wildlife, and took to his 40-hour-a-week job with glee, injuring himself in overenthusiastic hot pursuit of a snowy owl trespassing on a taxiway in 2015. He even had a working uniform, consisting of goggles, ear protection, a special vest, tracking beacon and boots to protect his paws from hot pavement in the summer and ice and snow in the winter. He had a second job as TVC’s official airport morale officer.

Piper’s last day was spent among his friends, including many airport workers Edwards said: “He played soccer, got some much-deserved butt scratches and, yes, he chased away one last snowy owl as he sailed into the night.”

A local Coast Guard air station paid tribute to Piper by presenting Edwards with the flag that flew there.

Edwards said Piper, pictured below with a Delta 757, was “grateful to have done what we loved for three years and had a whole hell of a lot of fun doing it.”

Images courtesy of the AirportK9 Instagram page.

AFP

SF: A video circulated on social media shows the engineer being manhandled and forced to dress for the wedding as he pleads for freedom.

NEW DELHI: Allegations a young engineer was kidnapped and made to marry at gunpoint are being investigated by police in one of India’s poorest states, which has a history of forced marriage of men.

Video footage apparently showing Vinod Kumar being forced to go through with a wedding by his bride’s family sparked the probe, police in the eastern state of Bihar said Friday.

‘Pakadua Vivah’ (forced marriage) is a practice specific to Bihar and surrounding areas, and is mainly carried out by poor families who cannot afford a dowry – still a widespread expectation in India.

A video circulated on social media shows the engineer being manhandled and forced to dress for the wedding as he pleads for freedom.

“We are only performing your wedding, not hanging you,” one man is heard to shout as Kumar begs to be released.

Another video shows Kumar sitting beside his bride crying while a woman, apparently an in-law, tries to console him.

Lalan Mohan Prasad, a local officer, told AFP police had contacted Kumar and offered their help but he had not formally complained.

Local media quoted the engineer as saying one of the bride’s relatives had pointed a pistol at him after they met at a mutual friend’s wedding and ordered him to marry her.

Since the incident, he has reportedly escaped and returned to his home in neighbouring Jharkhand state.

Bihar has a long-held reputation for lawlessness and gang violence, with families thought to enlist organised criminals to help them carry out abductions and forced marriages.

Local social scientist Saibal Gupta said such marriages enjoyed widespread acceptance and tended to endure, given the stigma of divorce.

“The frequency of such kidnappings has come down, but certainly not stopped. Poverty is still rampant,” he told AFP.

Official figures show police received nearly 3,000 complaints of groom kidnapping in 2016. None of the marriages were annulled.

TAGS: KL, FMT, Malaysia, India, forced marriage, kidnapped, Bihar

The slow cooker is a mainstay of modern American cooking — but it's not just you and me firing up the Crock-Pot on a weeknight. Famous chefs and celebrities are not above its charms, and this week we're bringing you five recipes from five kitchen stars that show off their favorite ways to put the slow cooker to good use.

Most people associate Crock-Pots with thick, hearty stews or fork-tender cuts of meat. But the same principles that allow the flavors of a stock to build also apply to desserts made in the slow cooker. With this cheesecake, the slow, steady application of low heat yields a perfectly creamy, silky, almost custard-like texture to cheesecake, as demonstrated here by the one and only Martha Stewart.

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If you love a hearty, savory, vegetable-forward breakfast, then you might want to consider the somewhat-novel notion of a salad for breakfast. Yes, we said salad. Read on for 15 reasons why this makes total, delicious sense.

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The Instant Pot was the kitchen toy to give and get this holiday season, but their black-box vibe can be a little intimidating at first. If you’re slightly overwhelmed with all those buttons and functions, just breathe deeply, and embrace the “safety in numbers” approach of an Instant Pot Facebook group.

Read more...

JAKARTA: Jakarta launched the first train connecting its international airport to the city centre Tuesday as the sprawling Indonesian capital moves to tackle the gridlock that can make the trip an hours-long headache.

The new system links Soekarno-Hatta International Airport on the outskirts of Jakarta to downtown in 55 minutes, cutting driving time by half or more.

President Joko Widodo inaugurated the new system that officials hope will convince travellers to make the switch from private to public transportation on the 38 kilometre route.

Jakarta is also building its first subway and light-rail systems, with service expected to start in 2019.

“Thank god that after three years and working hard to finish this Soekarno-Hatta airport train, this morning we can inaugurate it and we know that this train is a way to provide transportation in Jakarta to reduce traffic jams,” Widodo said.

The direct link cost 3.6 trillion rupiah (US$266 million) with a total of 42 trips scheduled daily. The service is to run from dawn to shortly before midnight.

About 11,000 passengers are expected to use the service daily with three trains plying the route.

Tickets will cost 70,000 rupiah (US$5) for the first two months of service, rising to the regular rate of 100,000 rupiah afterwards -about half the cost of a taxi.

Indonesia, the world’s biggest archipelago nation and Southeast Asia’s biggest economy, has been grappling with a lack of public transportation for years, while Jakarta has seen an explosion in traffic jams that are among the worst in the world.

This week’s inauguration comes about eight months before the capital hosts the 2018 Asian Games, which are expected to see about 9,500 athletes flock to the congestion-prone city.

If you fly in first class between Washington DC’s Ronald Reagan National Airport (DCA) and Boston (BOS), you might be lucky enough to be served by a living legend. Bette Nash is the oldest and most experienced flight attendant in the world. And, today, December 31, 2017 is her 82nd birthday!

For over 60 years, Bette Nash has charmed passengers. Her fascination with becoming a “stewardess” started when she was 16 and saw a TWA crew pass her family in the terminal of Washington National Airport. (It would be nearly a half-decade later before that airport would be renamed after President Ronald Reagan.)

After graduating from college, she followed her passion and applied for a stewardess position with Eastern Airlines on November 4, 1957, when she was just 22 years old. Her home base was right there in the airport she found her calling. Over 60 years — and many airline mergers — later, she still calls DCA home.

To get an idea how long ago Bette started flying, here are some fascinating stats from Bette’s first year on the job:

• Dwight Eisenhower was president
• Flights on her favorite route from DCA-BOS cost $12 each and required no reservation
• Gas was 24 cents a gallon
• Bette remembers serving lobster and carved meats on platters

Now, as the most-experienced flight attendant, she can choose any flight she wants. But, she mostly sticks to her favorite DCA-BOS route with a crew affectionately known as the “Nash-Dash.”

For those wondering, yes, Bette is still fully qualified as a flight attendant. In order to keep flying, she still has to pass all of the same training requirements of those 60 years her younger.

If you — like us — can’t get enough of Bette, check out this feature that CNN did on her career so far:

And here’s the Boston Globe’s feature on Bette:

As you can see, Bette is an absolute gem. Thankfully, she has no intention of stopping anytime soon — which is great news for those of us that still haven’t been able to experience her charm for ourselves.

Featured image by The Washington Post via Getty Images

This is my toiletry case. It doesn’t have a name, though it probably should, since we’ve traveled the world together for years. For now, let’s call her Clare—probably Clare the 8th, at this point. But she’s always a simple, clear bucket case measuring approximately 4"x 5"x 8", with a double-zip top, maximizing both…

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Today’s Airfare of the Day goes to Malaysia Airlines and their business class advance purchase fares for round trip travel between Malaysia and Australia.

Remember that you can always email me or send me a message via Facebook or Twitter with your ‘good fare’ findings or questions about an airfare.

Fare Details:

• Fare: Malaysia Airlines (MH) ZBS1F2MY KUL to PER
• Booking class: Z (Business Class).
• Price: from $793 ($695 Base Fare + Taxes & Surcharges).
• Day/Time restrictions: not permitted Friday/Saturday.
• Seasonal restrictions: do not apply.
• Flight restrictions: travel between Malaysia and Australia must be on any MH flight (including codeshares).
• Advanced reservation/Ticketing restrictions: reservations for all sectors are required at least 4 days before departure.
• Minimum stay requirements: do not apply.
• Maximum stay requirements: 12 months after departure.
• Stopovers: do not apply.
• Transfers: unlimited transfers permitted.
• Blackout dates: do not apply.
• Travel restrictions: valid for travel commencing on/after 18DEC 17.
• Sales restrictions: tickets must be issued on/after 18DEC 18.
• Changes: charge MYR 400 for reissue/revalidation.
• Cancellations: ticket is non-refundable in case of cancel/no-show.

Examples of possible routings:

Price comparison:

Availability:

I was able to find availability from February to November 2018 using Matrix:

Booking examples:

This fare can be booked on Malaysia Airlines:

Fare construction (can be useful to travel agents):

Accruals:

The following accruals were estimated for KUL-PER round trip travel on MH operated flights without considering any elite status bonuses or ongoing promotions.

Conclusion

Malaysia Airlines has some good business class fares to Asia/ ex-KUL lately. This is a good price from Asia to Australia (it may be valid with surcharges to other Australian destinations).

Fare rules

 

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As much as we love the Instant Pot, it currently has two strikes against it: It's been going in and out of stock at major retailers like Target and Amazon, and some people say they're intimidated by the dizzying array of settings and options.

If you're looking for something similar for yourself or someone who's yet to be crossed off your holiday shopping list, we'd like to suggest this Cuisinart 6-Quart Multi-Cooker.

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If you can’t find the time to get to the gym every day, this under-desk elliptical lets you squeeze in some light exercise while you fill out your TPS reports. This typically sells for $80-$120 on Amazon, and today’s $64 deal is the best price we’ve ever seen. It would make a great gift, or you can buy it yourself if…

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How will humankind react after astronomers hand over rock-solid scientific evidence for the existence of life beyond the Earth? No more speculating. No more wondering. The moment scientists announce this discovery, everything will change. Not least of all, our philosophies and religions will need...

From Apartment Therapy → 4 Beauty Products You Should Actually Be Storing in the Fridge

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Are you one of the lucky ones who unwrapped an Instant Pot this morning? The seven-in-one workhorse quickly became a kitchen favorite for its space-saving, multi-tasking superpowers. After just a few years on the market, it's still winning over new fans and holding up to all the hype. And while there's little maintenance involved beyond post-cooking cleanup, a few key parts hidden under the lid can make or break the appliance's oh-so-important sealing power.

Here's how to clean your brand new Instant Pot (including the silicone sealing ring that tends to hold onto the odor of whatever you've made) to keep everything in working order.

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Preserving a bouquet is a great way to memorialize a special event like a wedding, anniversary, or birthday. Framing preserved flowers is also a fun way to decorate the walls in your house or apartment. Preserve your bouquet by pressing it in a book, or by hanging it upside down to dry in a closet. Alternatively, use silica gel to preserve the shape and color of your bouquet.

EditSteps

EditHanging the Bouquet Upside Down

1. Use jute twine to tie the stems together. Place of twine on a table. Lay the stems of your bouquet on top of the twine. Wrap the middle of the stems tightly with the twine 7 to 10 times, or until secure. Double or triple the knot.^[1]
   
   • If you need to protect your work surface, cover the table with sheets of newspaper.
   • Make sure to leave enough twine free so you can hang your bouquet upside down.
2. Fasten the twine to a hanger. Tie the loose ends of the twine around the bottom of a wire hanger. Double or tripe the knot to secure the flowers to the hanger. Your bouquet should be hanging upside down from the hanger.^[2]
   
   • If your bouquet is particularly heavy, then use a plastic hanger instead.
3. Hang the bouquet in a dry, temperate area for 2 weeks. Hang the bouquet in a hallway or bedroom closet. Let the flowers dry upside down for 2 to 3 weeks. ^[3]
   
4. Place the bouquet in a vase. Once the flowers are completely dry, remove them from the closet. Use scissors to cut the twine free from the bouquet. Place the bouquet in a vase of your choice.^[4]
   
   • Flowers that are completely dry look stiff and crispy, and they are brittle to the touch.
5. Enclose the bouquet in a glass case. Measure the length and circumference of your bouquet with a measuring tape so you can buy a case that is an appropriate size. Place your bouquet in a glass dome, or in a rectangular or square display case to further preserve it. Set the case on a shelf or on a pedestal in your living or dining room.^[5]
   
   • You can purchase glass cases from your local crafts store, or online.

EditPressing and Framing Your Bouquet

1. Pick your favorite flowers from the bouquet. Using scissors, cut the stems until of stem or less is left. Discard the stems.^[6]
   
2. Open up the middle of a heavy book. Place a piece of parchment paper on the page. Place 1 to 2 flowers on the parchment paper. Place another piece of parchment paper on top of the flowers. Slowly close the book, making sure not to move the flowers.^[7]
   
   • The additional parchment paper will prevent ink from staining the flowers.
   • Heavy books like textbooks, dictionaries, and phone books work great.
3. Weigh the book down. Pile several books or place something heavy, like a vase, on top of the book with the flowers in it. The added pressure will help press the flowers down further.^[8]
   
4. Let the flowers set for 2 weeks. This will allow time for the flowers to dry out and compress. The flowers are ready once they are completely flat, and look and feel dry and brittle.^[9]
   
   • If your flowers are still not flat after two weeks, then let them set for another week.
5. Choose a picture frame while your flowers are setting. Visit your local crafts store. Choose a picture frame that will be big enough to fit your flowers in it. Pick a frame that will complement the color of your flowers. Additionally, choose a sturdy frame, like a metal or wood frame with a glass covering.^[10]
   
   • For example, a white frame will go well with bright or pastel-colored flowers. Gold, silver, and bronze frames go well with any color combination.
6. Remove the flowers from the book. Open the books slowly. Because dried flowers are very delicate, use tweezers to lift the flowers off of the parchment paper. Place the flowers on clean sheets of parchment paper.^[11]
   
7. Cut a piece of cardstock to fit inside the frame. Remove the back of the frame. Place the back of the frame flat on top of a blank piece of cardstock. Use a pencil to trace the outline of the frame. Use scissors to carefully cut out the outline.^[12]
   
8. Arrange the flowers. Using your tweezers, arrange the pressed flowers on the parchment paper to create a design. Play with the arrangement to get a design that you like. Once you settle on a design, take a picture of the design with your phone. This way you can remember how the design looked when you are ready to glue the flowers.^[13]
   
   • If you can’t decide on a design, take a picture of each option. Compare and contrast them to decide which one you like the best.
   • Make sure to handle the flowers with care. Because too much handling can cause your flowers to break down, only arrange them 2 or 3 times.
9. Glue your flowers to the paper. Pour a small amount of glue into a shallow dish or bowl. Pick up each flower with your tweezers. Dip a toothpick in the glue. Use the toothpick to spread the glue on the back of the flower. Position the flower on the paper and press it gently for 5 seconds. Repeat this process for each flower. Once you are finished, place your flower design in a dry, well-ventilated area to dry for 1 to 2 hours.^[14]
   
   • Use more glue for thicker flowers.
   • Use Elmer’s glue or a craft glue to paste your flowers to the paper.
10. Place the design in the frame. Lie the flower design face down on the glass. Place the back of the frame on top. Then secure the back of the frame per the frame’s tabs or screws. Hang the frame on a wall in your living room, dining room, or hallway.^[15]
    
    • Make sure the glue is completely dry before placing the design in the frame.

EditUsing Silica Gel

1. Cut the stems with scissors. Clip the stems until of stem is left. Discard the stems.^[16]
   
2. Fill a plastic, airtight container halfway full with silica gel. Depending on the size of your container, you may need to use multiple containers to fit all of your flowers. Before placing the flowers in the silica gel, sprinkle silica gel inside the flowers. Make sure silica gel gets all the way inside the petals.^[17]
   
   • Contrary to its name, silica gel is more like a sand than a gel.
   • You can find containers at your local hardware store or crafts store.
3. Place the flowers upright in the silica. Place them side-by-side, but try not to overcrowd them. Leave a little room, about of space, between each flower.^[18]
   
   • Additionally, avoid stacking the flowers on top of each other.
4. Fill the rest of the container with silica gel. Do not pour the silica gel directly on top of the flowers since this will distort its shape. Instead, build up the silica gel by spreading it around the flowers. Add silica gel until the flowers are completely covered.^[19]
   
5. Let the flowers set for two weeks. Place and secure the lid on each container. Place the containers in a cool, dry place, like a hallway or bedroom closet.^[20]
   
6. Visit your local craft store to purchase a shadow box. Do this while your flowers are setting. Choose a shadow box that is deep. This way, the flowers will have enough room to fit inside the shadow box.^[21]
   
7. Remove the flowers and spray them with a fixative spray. Gently pour the silica gel out into a large bowl to remove the flowers. Mist each flower with fixative spray. The fixative spray will help preserve the color of the flowers. Alternatively, use hairspray.^[22]
   
   • You can purchase fixative sprays from your local crafts store.
8. Arrange them inside the shadow box. Remove the back of the shadow box. Place the flowers upside down against the glass. Arrange them however you like. Play with the arrangement before you decide on a final design. Take a picture of the final design so you have a reference to refer back to once you begin gluing the flowers to the back of the shadow box.^[23]
   
9. Hot glue the flowers to the back of the shadow box. Lay the back of the shadow box flat on a protected work surface. Place a dime-sized amount of hot glue on the back of a flower. Place and hold the flower to the back of the shadow box for 30 seconds. Repeat this process for each flower.^[24]
   
   • To protect your work surface, cover it with sheets of newspaper.
   • You can purchase a hot glue gun and glue from your local crafts store.
10. Display the shadow box. Hang the box on a wall in your bedroom, living room, or dining room. Alternatively, place the box on a shelf, or stand it up against the wall on top of a table.^[25]
    

EditTips

• Contact a professional if you are unsure about preserving your flowers. A professional can freeze dry your bouquet to preserve it for you.^[26]

EditSources and Citations

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PUTRAJAYA: Today the government lauded the Integrated Manasik Monitoring System (IMAMS) which successfully protected pilgrims.

The post Scheme To Protect Pilgrims From Umrah Scams An Umrah Scam appeared first on FMN.

Each Saturday, we round up news stories that you may have missed from the week before, including several that already appeared on The Points Guy, and some more that we haven’t covered yet. If you’re an avid TPG reader, scroll down for the new stuff. Here’s the top miles, points and travel news you may have missed this week.

6 Predictions for Credit Cards in 2018

2017 was a big year for credit cardholders, and it’s possible that 2018 could be even better. Do you agree with these major predictions for 2018?

United Launching Nonstop Dreamliner Flights to Tahiti

Beginning October 30, 2018 United will begin nonstop service from San Francisco (SFO) to Papeete (PPT) in Tahiti. It will fly three times per week on a seasonal basis with its Boeing 787 Dreamliner aircraft.

Touring the Gigantic New Singapore A380 Suite at Airbus HQ

This week, TPG Editor-at-Large, Zach Honig was one of the first people to get on board Singapore Airlines’ newest A380. The new first class suites were nothing short of amazing — check them out here.

Cathay Launches Its New Longest Nonstop Route, Between Hong Kong and Washington

Hong Kong-based airline Cathay Pacific will add nonstop flights from Hong Kong (HKG) to Washington, DC (IAD), making this the only nonstop option between the two cities, as well as the airline’s longest nonstop route.

Lufthansa’s Miles & More Program to Go Revenue-Based in 2018

Beginning in March 2018, Lufthansa’s Miles & More program will be following in the footsteps of many other carriers worldwide and switching to a revenue-based system. Find out what the change means for you.

First Look Inside The New Qantas Lounge at London Heathrow Terminal 3

Get a first look inside Qantas’ brand-new lounge in T3 at London Heathrow airport (LHR). The lounge opening comes before the carrier’s highly-anticipated nonstop flight between LHR and Perth, Australia (PER), which will be the longest flight in the world once it begins.

First Look at Singapore Airlines’ Brand-New Business Class

In addition to its brand-new suites product, Singapore Airlines introduced a new business-class product on its new A380. Check out TPG Editor-at-Large Zach Honig’s full tour here.

Budget Airline Eurowings Unveils Lie-Flat Business Class

Eurowings, a low-cost subsidiary of Lufthansa, has unveiled a new lie-flat business-class product, which looks almost identical to LH’s current business product.

The Poll Results Are In: Readers Share Their Favorite Hotel Loyalty Program

On the heels of TPG‘s report of the best hotel loyalty programs, we wanted to give readers a chance to weigh in. Here are the full results of our poll. Which program is the best in your eyes?

Norwegian Expands With More Routes Between Europe and the US, With Fares Starting at $199 One-Way

Norwegian continues to expand its presence in the US and shared that it’s going to be adding more flights between the US and Europe from both New York (JFK) and Los Angeles (LAX).

In other news…

Google Introduces New Features to Help Travelers Plan Smarter

This week Google rolled out improvements to Google Flights, Trips and its hotel search to help travelers with planning getaways. The new features include flights price tips, hotel price tips, hotel price tracking and discount features in Google Trips.

KUALA LUMPUR: About 21% of urban Malaysians polled said they expect the government to take care of them in old age.

According to the 2017 Prudential Relationship Index (PRI), only 31% expect their children to support them in their old age, and 25% of parents worry about becoming a burden to their children in their old age

About 59% of the 516 people polled in Kuala Lumpur and Selangor worry that they will not have enough money when they retire, including for medical expenses.

They said they were especially concerned about their ability to meet their old age needs because of the consistent increase in the cost of living.

According to the PRI, 43% of Malaysians expect to be working into their senior years, but 15% worry about whether they can keep working when they get older.

As much as 87% said they expected to rely on their personal savings and assets in their old age and were trying their best to save.

Also, 36% said they were worried about whether they would remain mentally agile in their old age.

The PRI involved interviews with 4,600 respondents in Malaysia, Cambodia, China, Hong Kong, Indonesia, the Philippines, Singapore, Thailand, and Vietnam .

Today’s Airfare of the Day goes to Malaysia Airlines business class promotional round trip fares between Malaysia and India.

Remember that you can always email me or send me a message via Facebook or Twitter with your ‘good fare’ findings or questions about an airfare.

Fare Details:

• Fare: Malaysia Airlines (MH) ZBTRT1MY KUL to BOM.
• Booking class: Z (Business Class).
• Price: from $379 ($339 Base Fare + Taxes & Surcharges).
• Day/Time restrictions: do not apply.
• Seasonal restrictions: do not apply.
• Flight restrictions: all sectors must be on MH metal.
• Advanced reservation/Ticketing restrictions: reservations for all sectors are required at least 3 days before departure.
• Minimum stay requirements: 2 days after departure.
• Maximum stay requirements: 3 months after departure.
• Stopovers: no stopovers permitted.
• Transfers: unlimited transfers permitted.
• Blackout dates: do not apply.
• Travel restrictions: valid for travel commencing on/after 04DEC 17 and on/before 30JUN 18. All travel must be completed by midnight on 30JUN 18.
• Sales restrictions: tickets must be issued on/before 15DEC 17
• Changes: charge MYR 400 for reissue/revalidation.
• Cancellations: ticket is non-refundable.

Examples of possible routings:

Price comparison:

Availability:

I was able to find availability from December 2017 to June 2018 using Matrix:

Booking examples:

This fare can be booked on Budgetair.com:

Fare construction (can be useful to travel agents):

Accruals:

The following accruals were estimated for KUL-BOM round trip travel on MH operated flights without considering any elite status bonuses or ongoing promotions.

Conclusion

Malaysia Airlines usually have good business class deals intra-Asia, and this is one of them. This fare is also available to Chennai (for $354) and Delhi (for $413). Change fees are around $100 but ticket is non-refundable in case of cancellation.

Fare rules

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The knee is a complex joint where many major muscles intersect. While you cannot really stretch your knee, you can relieve a stiff knee by stretching your thighs and calves. If you have stiff knees, you might get relief by stretching all of the leg muscles that support them. Start with gentle movements that work the hip, knee, and ankle joints gradually through their comfortable range of motion, and continue until the big muscles of the thighs and lower leg are well warmed up. You can then do dynamic stretches, followed by static stretches. As you stretch, remember that you shouldn't stretch knee ligaments or twist your knee, as this could cause an injury.

EditSteps

EditTrying Dynamic Stretches and Exercises

1. Use dynamic stretches to strengthen and stretch your muscles. By targeting the muscles surrounding your knee, you can relieve your stiff knee. Before you do dynamic stretches, you should get your blood pumping with a few range of motion activities. However, save your static stretches until you have completed your dynamic stretches.
   • If you suspect an injury, be cautious in your range of motion and focus on strengthening the muscles more than stretching.
2. Do 3 sets of 10 squats. This exercise works your thighs and supports good body mechanics - including how your knee moves - if it's done properly. Start with a smaller range or motion and keep your movements within your pain-free zone. Stand tall with your feet shoulder width apart, and rest your hands on your quads or extend your arms in front of you. Keep your back straight, bend your knees, and lower your hips as if you were sitting in a chair. Put your weight on your heels, hold the squat for 5 seconds, then bring yourself back into a standing position.^[1]
   
   • When you bend your knees, keep them in line with your ankles and don’t bend them past your toes. Letting your knee go past your ankle can hurt your knee worse.
   • You can increase difficulty by adding hand weights or lifting one foot off the ground to do a single leg squat.^[2]
3. Do 3 sets of hamstring curls per leg. Stand tall and hold the back of a chair or a wall for balance. Lift one foot back behind, keeping your knee pointing down and your thighs vertical and parallel to each other. Hold it for 5 seconds, lower your foot back to the ground, then repeat to complete a set of 10 repetitions. Do 3 sets of 10 curls for each leg.^[3]
   
4. Do 2 sets of calf raises per leg. Hold the back of a chair or the wall for support, and raise your right foot slightly off the floor. Raise your left heel as high as you can so your toes support your weight. Hold it for 5 seconds, lower your heel to the ground, then repeat to complete a set of 10 lifts.^[4]
   
   • If you have a step-up exercise platform or a stair, you could also work your calves by standing with your toes on the platform, then lowering your heels toward the floor.
5. Do seated straight leg lifts. Sit up straight on the edge of a chair with your knees bent at 90 degree angles. Your thighs should be mostly off the seat. Raise and straighten your right leg as much as you can without causing pain in your knee and point your foot slightly outward. Engage your thigh muscles as you hold the position for 5 seconds. Bring your foot back to the floor, then repeat to complete a set of 10 lifts.^[5]
   
   • Do 3 sets of 10 lifts per leg.
6. Try 3 sets of dynamic lunges. Start by standing with your right leg out in front of you and your left leg behind you. You should step out as far as you can while remaining in your pain-free range of motion. Bend your knees and lower yourself into a lunge with your left knee pointing toward the floor, right thigh parallel with the floor, and your right foot firmly planted on the floor. Keep your weight on your right heel and push yourself back into the starting position.^[6]
   
   • Keep your back straight throughout your lunge. Bend your knees in line with your feet, and don’t bend your knee past your toes.
   • Do 3 sets of 5 lunges per leg. Increase to sets of 10 reps when you feel ready.
   • You can increase difficulty by doing walking lunges. Take a step each time you move in and out of the lunge position.

EditDoing Static Leg Stretches

1. Start with simple calf stretches. Stand in front of a wall with your left leg extended behind you and your right leg slightly bent at the knee. Place your hands flat against the wall with your elbows slightly bent. Keep your back leg straight and plant that heel on the floor as you push against the wall.^[7]
   
   • You should feel a good stretch in your left calf. Hold the stretch for 20 to 30 seconds, then switch legs. Repeat the pose 2 to 4 times per leg.
2. Do standing quadriceps stretches. Stand tall and engage your abdominals so you don’t arch your back during the stretch. Bend your left knee back and bring your left foot around your rear end. Grab your left ankle with your left hand to gently bring your foot closer to your body.^[8] Push your left hip forward and tuck your tailbone under to increase the stretch. Your stretching knee should be pointing straight down or as close to straight as possible.
   
   • If you have poor balance or flexibility, you can hold onto the wall or a chair for balance.
   • You should feel a stretch in your quadriceps, or the front of your thigh. Hold the stretch for 20 to 30 seconds, switch legs, then repeat the stretch 2 to 4 times per leg.
3. Open your hips with static lunge stretches. Start by kneeling on your left knee with your right knee bent at a 90 degree angle and your right foot planted flat on the floor. Alternatively, you could sit sideways with your hips turned in the chair. Tighten your glutes and raise your left arm straight in the air as you lean forward. Stretch your hips toward the floor as you lean, and hold the pose for 20 to 30 seconds.^[9]
   
   • Switch sides, then repeat the stretch 2 to 4 times for leg.
4. Do seated hamstring stretches. Sit on the floor with your back straight and both legs extended in front of you. Relax your knees slightly instead of locking them. Keep your feet neutral (instead of pointed or flexed) as you reach for your ankles. Try to keep your chest open and back straight instead of rounded and hunched.^[10]
   
   • If you’re flexible, touch your ankles or the soles of your feet. Otherwise, place your hands on the floor and slide them toward your feet as far as you can.
   • Hold the stretch for 20 to 30 seconds, then repeat 2 to 4 times.
   • This stretch can also be done by sitting on the edge of the seat of a chair, extending one leg at a time out in front of you, pointing the toes of the extended leg up to the sky and then hinging forward in the torso until you feel the pull down the back of the leg. Hold for 20-60 seconds, breathing deeply, and repeat with the other leg.
5. Try a figure 4 stretch. Lie on your back with your knees bent, then bring your right ankle to your left quad just below your knee. Keeping your head and upper body on the floor, hold your left thigh with both hands and gently lift it toward your chest. Stop lifting when you feel a stretch in your glutes and hips, then hold the stretch for 20 to 30 seconds.^[11]
   
   • Switch sides then repeat the stretch 2 to 4 times per leg.

EditCreating a Safe Stretching Routine

1. Warm up for at least 5 minutes before stretching. Getting your blood flowing before stretching can decrease the risk of injury. Aerobic activities like walking, running, or cycling are great warmups.^[12]
   
2. Do range of motion activities and dynamic stretches before other exercises. Before you do conditioning exercises or a workout, get your blood pumping with range of motion exercises. Once your heart rate is up, do dynamic stretches. You can then perform your regular exercises or aerobic activity. When you finish your workout, do your static stretches.^[13]
   
   • Static and dynamic stretches work differently and have unique benefits, so you should do both.
3. Stretch regularly at work. Sitting in a chair or doing repetitive motions at work can be rough on your lower back, hips, and knees. You don't need to lie on the office floor to stretch. Try to find some time and space to do static quad, calf, and hamstring stretches. Dynamic stretches and conditioning exercises don’t take much room, so you should be able to do them at work, too.^[14]
   
4. Stretch after you run. Go for your run, then do static and dynamic stretches. Sticking to a post-run stretching routine can keep your knees from getting sore due to muscle tightness. Avoid stretching before you run, which can lead to strained muscles and lower performance.^[15]
   
5. Talk to your doctor if you feel pain or have an injury. Avoid stretching if you’re in pain or think you might have a strained muscle. If you’re having knee issues, talk to your doctor or physical therapist before stretching or exercising.^[16]
   
   • You should also consult a doctor before starting any exercise routine if you have a history of heart, bone, or joint issues.

EditSources and Citations

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Some Bible-believing Christians play fast and loose with their sacred text. When it suits their purposes, they treat it like the literally perfect word of God. Then, when it suits their other purposes, they conveniently ignore the parts of the Bible that are—inconvenient. Here are 11 kinds of...

Listen to me, no one needs a robovac of any kind. Whether it’s a Roomba, an EcoVac, or a cheap Anker like what I’ve got—they’re nothing more than infant-sized metal-and plastic turds that push small piles of dirt around and scream when they cannot figure out what “rugs” are. They are inefficient, wasteful annoyances…

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BANGKOK: In a city famous for street food, a roadside restaurant in Bangkok with plastic tables and simple but sumptuous fare has earned one of the dining scene’s highest honours: a Michelin star.

Jay Fai, named after the 72-year-old proprietor who took over from her father, is located in old Bangkok and features an open-air kitchen known for churning out crab omelettes and curries.

Though classified as street food, Jay Fai is more expensive than your average roadside stall, with a typical speciality costing upwards of US$20.

It was the only streetside establishment listed in Michelin’s first-ever Bangkok guide released on Wednesday, which said the Thai capital’s culinary scene was as “diverse as it is surprising”.

A total of 17 restaurants in the city serving up a mix of Thai and international cuisine received either one or two stars, though none clinched the coveted three-star rating.

Jay Fai cooks the food herself while wearing large goggles to deal with the endless steam from the dishes.

The accolade was a welcome one even if the owner was not so familiar with the company behind it.

“Before, I knew the Michelin name but I did not know it had to do with cooking,” she told AFP after obtaining the star.

“I am very proud,” she said, adding that she must be back in the kitchen Thursday. “We do not have a lot of staff because I’m a bit difficult and crazy.”

Jay Fai’s newfound stature comes at a tough time for food stalls in Bangkok. City officials, backed by the military government, are attempting to unclutter the streets by pushing vendors into hawker centres as in Singapore.

ZURICH: The US Food and Drug Administration has given the green light to Roche for its FoundationOne CDx personalised diagnostic cancer test, the Swiss group said Monday.

Roche said the FDA had approved the test helping doctors understand the genetic profile of patients’ tumors to enable better-targeted therapies and clinical tests.

“The approval of FoundationOne CDx represents a major advance in the personalisation of cancer care, facilitating access for patients in the US to a comprehensive pan-tumour companion diagnostic that will help identify approved treatment options based on the molecular footprint of each individual’s cancer,” said Roche’s Chief Medical Officer Sandra Horning, also the firm’s head of global product development.

“Our belief is that profiling will increasingly become routine in clinical practice, so we have worked closely with Foundation Medicine to develop an extensive clinically and analytically validated platform that can support both existing and future companion diagnostic needs,” Horning said in a statement.

Pharmaceutical companies see development of personally tailored treatment as the way ahead to tackle cancer.

LOS ANGELES: Carrie Fisher’s death caused a huge disturbance in the Force, but the women of “The Last Jedi” vowed Sunday to honor her legacy in the latest girl-powered “Star Wars” chapter.

The cast came together in a secret location in Los Angeles with director Rian Johnson to build buzz for the latest chapter in the blockbuster space saga, which hits theaters on December 15.

“You get to see women that are not big and strong just because they’re acting like men. They’re doing something else,” said Gwendoline Christie, 39, who plays stormtrooper commander Captain Phasma.

“And also you’re seeing a developed character, or a developing character, that is showing some complex character traits. I’m delighted that something as legendary as ‘Star Wars’ has decided to reflect our society.”

“The Last Jedi” — filmed on the west coast of Ireland and at Pinewood Studios near London — sees the return of the characters introduced in 2015’s seventh installment, “The Force Awakens.”

Christie, flanked by red-robed Praetorian guards as she took the stage, was joined by returning stars Daisy Ridley, John Boyega, Adam Driver, Oscar Isaac, Andy Serkis, Domnhall Gleeson, and Luke Skywalker himself, Mark Hamill.

There were new faces too: Kelly Marie Tran as Resistance maintenance worker Rose Tico and Laura Dern, who plays Vice Admiral Amilyn Holdo.

Ridley, 25, spoke of growing up in London in a liberal household where sexism wasn’t an issue — and of being overwhelmed by the rapturous response to her appearance as a rare female action star in “The Force Awakens.”

“When I got involved, I knew it was a big deal, but the response was so beyond anything I could have imagined, that it was only afterward that I was like ‘Oh — oh yeah,'” she said.

The girls ‘kick butt’

Tran, 28, spoke of the “honor and responsibility” of playing a prominent female character and wanting to do the role justice.

“And the girls in this movie kick some butt. Every single one is so good,” she said.

Fisher — who played General Leia Organa when she was known simply as Princess Leia in the original 1977-83 trilogy — died last December, having already wrapped her scenes for “The Last Jedi.”

“I watched TV and film obsessively from such a young age, but [she] stayed with me throughout my formative years,” said Christie, who plays warrior Brienne of Tarth on HBO’s “Game of Thrones.”

“She’s really interesting, she’s really smart, she’s really funny, she’s courageous, she’s bold, she doesn’t care what people think, and she isn’t prepared to be told what to do.”

Written by Johnson, “The Last Jedi” — the eighth installment in the franchise — picks up where “The Force Awakens” left off, with Rey looking to Luke to teach her about The Force.

Lucasfilm has released various trailers for “The Last Jedi,” hinting at dark times ahead for the Resistance — and prompting comparisons with “The Empire Strikes Back.”

“It’s the second movie in the trilogy, and I think we’ve been kind of trained to expect it will be a little darker, and obviously it looks a little darker,” said Johnson, 43.

‘Dire situation’

But he added that he was still aiming for movie that “makes you come out of the theater, run around your back yard, grab your spaceship toy and fly around.”

Hamill, 66, has stirred controversy in the past with candid comments about his thoughts on his character and direction of the story, but was one of the least vocal in the news conference.

He confirmed that his role was “twice as big” as his last-minute cameo in “The Force Awakens” — but gave almost nothing else away.

Like Fisher and Hamill, Harrison Ford is a “Star Wars” institution as loveable rogue Han Solo. But the character is missing from the latest chapter, having been killed off by director J.J. Abrams in the previous installment.

The cast was asked if the Ford’s absence was a wrench but Boyega said central characters Finn, Rey and Poe weren’t given much time to mourn and that “everyone’s keeping it moving” in the new film.

“Rey’s off training, she’s got stuff to go. I got a back injury, I’ve got stuff to do,” he said.

“It’s a dire situation, the Resistance is on its last legs,” added Isaac, who plays Poe.

“The First Order is right on top of us. You have to keep moving to try to survive.”

Instagram has proven to be the go-to platform for inspiring wanderlust through photos of cities, food, people — and even the furry animals we keep close to our hearts, our pets. While we often turn to popular pet feeds like @nala_cat, @jiffpom and @itsdougthepug for a fix of the adorable on the ‘gram, there are several traveling animals with Instagram accounts worth following for their globetrotting adventures. Most of these pets are taking the world — and Instagram — by storm one post at a time. (Don’t believe me? Just take a look at TPG’s favorite frequent flier Miles— one of many traveling pets who have trekked through big cities and beaches around the world).  Here, eight traveling pets you should be following on Instagram. 

1. @vancatmeow

Willow is one lucky cat: For the past three years, she has been traveling around Australia with her owner, Rich, in a campervan. She is a rescue cat can often be found posing for the camera — that is, when she’s not taking a snooze. She loves treats and will do anything for a snack and some catnip. It’s clear that she’s dedicated to Rich and their travels around Australia together bind them together for life. After Willow was rescued, it became clear that they’ll never leave each others side.

2. @mrbentley_thedog

This globetrotting English bulldog from Vancouver, Canada is the greatest co-pilot anyone could ask for. His owner, Brad Friesen, is a helicopter pilot, so Mr. Bentley gets to travel around putting smiles on faces everywhere. Take a look at his Instagram and you’ll see he’s the best-dressed pup around — often wearing costumes or a jacket to stay warm; and if you get the chance to meet him, don’t be surprised if he’s walking backwards: This is just how Mr. Bentley likes to stroll. Nothing better than following a backward-walking, high-flying bulldog.

3.  Miami_traveller_dog

This Italian chihuahua has pranced on all corners of the globe. Miami was adopted by his owner, Marianna Chiaraluce, after his health problems meant he couldn’t take part in dog competitions. Now, he is one of the hottest pups on the ‘gram, seen everywhere from NYC to Santorini to Notre Dame. Since his Instagram page was launched, he has visited nearly 20 US states and numerous countries in Europe — and always accompanies Marianna on all her travels. 

 

4. @Loki_the_wolf

With an astounding 1.6 million followers, Loki is a husky/arctic wolf/malamute mix that lives in Colorado with his owner, Kelly Lund. Lund started this page for his Loki when he was just four months old. Since then, the two have set out to inspire others to get out, explore their world and make memories with their pups.  Find stunning pictures of Loki in breathtaking locations — from the Elk Mountains of Colorado to the rivers in California — on his page.  

5. @Thetravelingcats

Daikichi and Fuku-chan are two rescue cats who travel the world by backpack, plane, bike, car, hot air balloon — you name it. They’re always ready for their close-up and actually seem excited to be captured in a beautiful setting. These fearless cats are the rescue story we love to see: fully enjoying the world and living their best feline lives. Be one of their 3,000+ followers and tag along as they take you on a picturesque journey through Japan.

6. @Max_et_louise

Max and Louise are inspiring humans and dogs one post at a time, as stated in their Instagram bio. The pair of Parson Russell Terriers hail from France, currently live in Sao Paola and have already traveled to the beaches of Lisbon, the Greek island of Mykonos, the Leaning Tower of Pisa and Miami Beach. Based on their Instagram and blog page, these pups never miss an adventure with their owner Thiago Ferreira. What’s more, their IG feed serves as a guide through some of the best dog-friendly hotels and beaches. 

7. Django_and_chloe  

These two pups, Django and Chloe, are inseparable travel buddies. Literally! They haven’t spent a day apart since they met five years ago. In-between belly rubs and playing fetch, these furry friends are busy exploring seven countries and counting — and sharing it all on Instagram with more than 16,000 followers. 

8. @boltandkeel

Just like their owners, Kayleen VanderRee and Danielle Gumbley, these two rescue cats named Bolt and Keel love nothing more than exploring the outdoors. Cat lovers won’t be able to resist after catching a glimpse of these outdoor cat-thusiasts who love sailing, canoeing, kayaking and hiking around Canada. If IG isn’t enough, you can also keep track of their adventures on their YouTube page @Bolt and Keel.

 

Featured Image by the.traveling.cats

I find that winter makes me more lazy than I'd like to be, thanks to the combination of it getting dark at 5 p.m. and the bitter cold temperatures. After a long day of work, it's often a struggle to do more than get my comfy pants and slippers on ASAP. When that's the mood, dinner feels like a struggle. Luckily, these 15 recipes are meant for nights like that, when the only answer is something super simple and satisfying.

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PETALING JAYA: PPBM chairman Mahathir Mohamad has been down with a cough and fever for a week.

As such he won’t be attending ceramah in Perak.

Mukhriz Mahathir said despite his poor health, his father had attended events in the morning.

“But due to doctor’s advice, he will not be attending events at night,” he said.

Mukhriz, the party’s deputy president, said this during a talk titled Mai Jumpa Saya in Ipoh tonight.

Also present at the ceramah was Bersatu president Muhyiddin Yassin and the Perak PPBM leaders and members.

After the speech, Mahathir’s recorded speech was played for participants.

The 93-year-old said his spirit was with the people and spoke on the rising cost of living, the increase in the number of jobless graduates and the dip in the value of ringgit.

Mukhriz asks who is ruining Malays

Mukhriz, in his speech, reminded the crowd that Prime Minister Najib Razak had said that Umno’s defeat would wreak (bangsatkan) the Malays.

However, Mukhriz said if one were to look at other institutions such as Felda, Mara and Lembaga Tabung Haji, set up for the Malays, they were involved in scandals.

“And the biggest of all, 1MDB…. who is responsible? The adviser to the 1MDB board of advisers who is also Umno president.

“Are we still going to believe that Umno losing would wreak the Malays?

“It is the current Umno leadership that is wreaking the Malays right now,” he claimed.

Mukhriz further told the rakyat not to fear voting for Pakatan Harapan.

He said there were businessmen afraid of voting for the opposition for fear their contracts with the government will be suspended.

But he said votes are a secret and it was not true that BN would know who votes for the opposition.

Meanwhile, Muhyiddin reminded participants that Najib knew people were getting angrier with him.

“In Perak, Perlis, Penang and elsewhere, people are ready for change. People are waiting to vote.

“Why hasn’t he called for elections? Because Najib is afraid of losing (in elections).