Final Doctor Visit

I went in yesterday for my last visit to see the doctor after Bi-lateral Ankle reconstruction and Brostrom procedures in Late February and Early April.

For now no running or high impact (no plyometrics) or heavy weight lifting, until my bone density is better.

So now realizing I need to take things slowly and work in a methodical way to recover. I realize my muscle mass loss was actually greater than I realized along with my aerobic capacity greatly decreased. Now begins my journey for strengthening my body again. I am starting from a low base line.

For now approved Low impact aerobic activities:
Walking
Hiking
Biking
Water Running was approved (Yeah 😌 )
Low impact Step aerobics???

Other Low impact movement activities
Tai Chi
Yoga


Strengthening activities
Using bands
Body weight exercises
kettle bells
weighted balls
Weights-low to moderate weights
Flexibility activities
Balance activities
Core strengthening activities

That is the short list-

For now I will have to sit down do a movement evaluation....(that may not be pretty at all 😞 )
No pictures to be posted here at this time.

Then putting together a Corrective Exercise program and then getting the Physical Therapist to approve it. Until later......

Gluten-free Rice Ramen

I really like ramen.
My roommate at BYU was Korean, so I learned to love kim chee and other Asian foods.
Later I spent time in Korea in the military.

But I have always loved Asian cuisine.
Asian cuisine is very healthy and has a lot of veggies. The nutritional value is high while the calorie count is low, but  a meal such as the one below is quote filling.

When I went Gluten-free I was sad because I could not find ramen. So for many years I went without. It was in the past few I have seen different varieties, my problem has been the extras in the seasoning packets. I looked up recipes on the internet through my Cook-N app. I ended making up my own using the others as a template.



 2 cups (1/2 container) Imagine Bone Broth from Sam's club
Amount in encircled thumb and middle finger (1/4 package) Thai rice flat noodles (6-7" long)
closed hand full each of celery and onion both dehydrated. Approx 1-1/2 to 2 Tablespoons
1 lb steamer bag of veggies of choice from Sam's Club (no baby corn)
1 cup chicken precooked freezer portion
-today I added a closed handful of lentils.

I cook this all until the veggies and meat are thawed and heated through plus the lentils and rice noodles are tender.

Then I add GoChuJang Korean Chile Sauce and San-J Tamarai to taste.
Sometimes I add fish (oyster sauce).

If I had kim chee made I would add some of that too.

This splits into two meals unless I have not eaten earlier.

Prep time is about 5 mins or as long as it takes you to throw everything in a pot.
Cook time depends on what is added 10 mins (not frozen, not lentils) 20-30 mins (frozen- lentils)

I will take a picture of my food and add that.