As we say goodbye to the Raya holidays and get back to the daily grind, we are left with sweet memories of time spent with loved ones, great laughs and perhaps, an uncomfortable feeling of bloat and guilt. We know the holidays aren’t complete without catching up with family and friends over good food, but from kari to pancakes, this isn’t always the friendliest to our waistlines. So now that the feasting is over, we’ve asked our dear friend, doctor and fitness enthusiast, Dr. Nadiah Rasid (also known as Dr. Diah), to share her best tips and insights to feeling re-energised and ready to get back onto your health and fitness goals!

Step 1: Let Go And Move On

Yes, you overate but hey, don’t fret! It was the holidays and there’s no reason to feel bad about enjoying it with family and friends. You are meant to overindulge on the Raya rendang or eat a few too many plates of Ipoh's famous chicken rice! Take a deep breath, let go of the guilt and move on with a refreshed, positive attitude. Instead of sitting down in negativity, take the time to do something to care for yourself. For example, take a bubble bath, write about all your favourite moments from the holidays or put on an outfit that makes you feel extra confident and comfortable. Remember, it all starts in the mind.

Step 2: Drink Water. Lots of It.

While water is a must on any other day, it is especially important after a week of overindulging in excess salt and sugar. Drink a glass of water as soon as you wake up, drink 2 glasses with every meal you have and carry around a water bottle ready to be refilled so you can rehydrate your body throughout the day. It is recommended to drink at least 2 to 3 liters of water a day. If water’s too bland for you, add some fresh lemon, cucumber or mint into it. Not only does it taste better, it also helps stimulate digestion.

Step 3: Eat A Healthy Meal

As uncomfortably full as you feel, you need to eat! Start the day with a good, wholesome breakfast. “Sip a warm cup of green tea before you begin eating. This stimulates your digestive system, without shocking it,” says Dr. Diah.

This is an example of her breakfast, eaten in this exact order:

1-2 tbsp of palm kernel butter / coconut oil
1 cup of electrolyte drink (her choice is Electrolyte Synergy)
200-250g of chicken breast
Salad or any form of vegetables
2 glasses of water

She explains that starting your breakfast with highly saturated fats, or ‘good’ fats, such as palm kernel butter or coconut oil converts body into a ketogenic state. This forces the body to burn fats rather than carbohydrates and regulates satiety, keeping you full for longer. Best of all, it reduces any cravings you might have. You wouldn’t want to end up succumbing to cravings for more carbs when you already feel bloated.

Then, drink some electrolytes as this will keep the body hydrated throughout the day. It balances the level of sodium, potassium, chloride and magnesium in your body. This will assist your body in using nutrients more effectively.

Protein, such as chicken breast or fish, is then consumed. Research has shown that by having protein in the morning, you are more focused and more likely to make good food choices throughout the day. This is because the neuropeptide-Y in your gut is stimulated, which indirectly reduces cravings for unhealthy food. Accompany your meal with fibre-filled vegetables and with 2 glasses of water.

“If there is one thing that anyone should want to avoid, it’s any form of processed food. Eat what nature has given us and enjoy it slowly!” Dr. Diah says, with a laugh.

Step 4: MOVE (Even If A Little)

When asked for her 5 best workout moves, Dr. Diah suggests the following beginner-friendly, no-equipment moves you can do at home!

Squats 

Tip: You should squat down until your bum is at least below your knees. The body should be upright. You may extend your arms forward for balance. This is how we are able to protect our knees and maintain the natural position.

Push-ups 

Tip: If it’s too hard to do it on your toes, you can do it on your knees. Keep your elbows close to your body. Tighten your core, don’t arch nor bend your back.

Controlled Stationary Lunges

Tip:  Knees should always be slightly in front of your toes to keep it protected.

Knees to Chest Crunch

Tip: Curve your body and tense your abs as much as you can for maximum effectiveness.

Burpees














Tip: If you find a full burpee too difficult, you can do it step-by-step, without the jump.

One thing that Dr. Diah recommends is to make some modifications to your workout when you’re still easing into it. For example, you can halve the length of your usual workout, from 4 sets to 2 sets. You know your body best and what you are capable of, so do what you feel is best for you.

Step 5: Hit Reset and Restart

It is never too late to hit reset and restart. Take time to reflect on your goals, adjust them a little and write them down. Take it one day at a time and slowly build your routine up again. From a day, to a week, to a month, before you know it, you’ll be right on track, stronger than ever! “Focus on your short-term goals first. Set just one or two goals and make sure you hit it at the end of the day,” advises Dr. Diah.

Remember that the journey is what matters, not the destination. The key to getting back on track is all in your mind!

Follow @dr_diah on Instagram for more health and fitness tips!

If there’s one thing every woman needs in her closet, it’s a white collared shirt. No longer just made for men in suits, the white collared shirt is a fashion item that can be worn in almost every occasion! All it takes is a little mix and match.  

Classic, versatile and so easy to style, here are six looks for six different occasions, all achieved with the Ira by Twenty3 Anila Collared Long Sleeve Top in Off-White.

1. For Looking Your Best At Work

Give your Anila Top an extra feminine flair by pairing it with a statement-making skirt like the Celine Maxi Skirt in Stripes. An elegant, yet simple, look to make your special dinners and date nights that much more memorable!

 4. For When It Gets Chilly - Formal

For when it gets a little colder, in classes or at work seminars where the air-conds are on full blast, layer your Anila top with a comfy sweater like the Kandice Long-Sleeved Top. Keep the attention on the trendy, and slightly preppy, ‘collar over sweater’ detail by completing this outfit with a pair of plain black pants.

 5. For When It Gets Chilly - Casual
 

If it’s a more casual setting, like going to the movies or the mall, simply pop a jacket over your Anila Top. One with a sporty, bomber design like the Algrenon Jacket will do the trick! Edgy, cool and effortless all at once!

6. For Lazy Sundays

We know those days when you just want to relax in your PJs. But if you don’t want to be caught out in your baggy Pokemon T-shirt from primary school, make a compromise by pairing your Anila Top with comfortable, free-flowing bottoms, like the Kaila Knitted Culottes. You’ll look like you put in some effort, all while feeling super comfy with plenty of room for brunchy. That’s a bonus!

How would you style your Anila Top?

Let us know in the comments below!

Healthy living.

It’s what we aspire to in our daily lives. We know simply making healthier food choices can make us feel more energetic, happier and full of positivity! 

It is no secret that food is one of the biggest things Malaysia is known for. With our 24-hour mamak stalls, fast food drive-thrus and hawker stalls, food is available in every corner and around the clock, but the same can’t be said for healthy food. Once ruled by carb and fat-loaded (though delicious when eaten in moderation) Nasi Lemaks and Roti Canais, it’s amazing how Malaysia is slowly venturing out into healthy lifestyle eateries. Here are 4 that you should definitely try:

Medifoods (Several branches in the Klang Valley, including one at the Sime Darby Medical Centre)

Starting with our favorite, this is an organic healthy eatery suitable for all health enthusiasts to dine in. Nowadays, many who are experiencing illness are worried about what they consume, leaving them with only a few options of food to choose from. Medifoods believes in healing in a holistic manner by serving tasty and healthy foods inspired by the West and the East. With a qualified in-house nutritionist, you can find soups, salads, noodles, rice, pastas, mains, snacks and more, all cooked with unprocessed, natural organic products that taste just as sinful but without a helping of guilt! Their website also has a calorie counter - key in your details, and it returns your recommended daily calorie intake, as well as suggestions from their menu that match your results! Aside from food, they sell organic products as well as provide catering services.

Chai Bar (Ara Damansara and Bangsar)

This is the salad bar for you gym bunnies who love eating clean but can’t fit in kitchen time. Their ingredients are prepared and cooked with proper care to ensure all your healthy living efforts aren’t going to waste by deceivingly “healthy” food. Take their tuna for example. Most tunas are drenched in a sea of mayo while Chai Bar’s tuna is prepared cleanly with lemon juice and curry powder. As for their chicken breast, you can either have it poached or grilled! (Not fried, please!) Not to forget, their salad dressings are low in calories and definitely high in flavor!

This welcoming place serves a good range of healthy nutrient-dense foods on their menu, from salads to buddha bowls, pastas, smoothie bowls, vegan soups and their famous juices and smoothies. There’s also an option where you can make your own salad! To get your dose of good carbs in, try their Buddha Bowl, which consists of brown rice, roasted pumpkin, bell peppers, tofu, lotus root chips, french beans and oyster mushrooms topped with bean sprouts and dressed with a Thai coconut curry sauce. Yum!

Raisin’ The Roof (Damansara Heights)

If you are a vegan, this is the perfect place for you! Raisin' The Roof offers a wide variety of plant-based foods on their menu, from wholesome smoothie bowls, juices, smoothies, sandwiches, salads and wraps to desserts! Most people are worried about not getting enough protein in their vegan diet but hey, no worries! Their Miso Maple Tempeh wrap and Pistachio Falafel wrap pack a punch of protein that will leave you satisfied and wanting more! Not to forget their “moo-less” nut milk which are raw, cold-pressed & dairy-free!

Which ones of these have you been to? Let us know how you found them in the comments below!

Picture this familiar scenario.

You come home, drop your bags on the floor and sink onto the couch.

You’re exhausted. And hungry.

On nights like these, the last thing you would want to do is cook a meal!

What do you do then?

This doesn't have to be you!

You could fill up on the half-eaten pack of chips on your coffee table, or perhaps make a drive to your nearby McDonald’s. But remember, as you’re making your ‘drive-thru’, you’re also driving yourself further and further away from your health and fitness goals.

If it’s a quick and easy meal you’re looking for, we’ve got just the thing.

And guess what? It’s healthy and yummy too! That’s a win-win-win-win! (That's a lot of wins!)

Introducing...

 Ready to satisfy your hangriness?

Ingredients:

-1 medium sweet potato

-Any topping you have on hand (e.g. tuna, black beans, quinoa, chickpeas)

-Any sauces (e.g. greek yogurt, cottage cheese, guacamole, salsa, hummus)

Instructions:

Place the sweet potato on a microwavable plate and pierce it about 5-6 times with a knife or a fork.

Place it in the microwave, and set the timer to 15 minutes. Let it cook until soft.

While waiting for it to be cooked, prepare the toppings with what you have on hand. Some of our favourites that go really well together are tuna, black beans, quinoa, chickpeas and spinach.

Once cooked, the sweet potato’s thin skin would puff to a crisp finish and you’ll discover a sweet, pillowy flesh! (This depends on the size of the potato)

Slice the sweet potato down the middle lengthwise and generously ‘stuff’ in your toppings. Go crazy!

Dress it up with sauces, like greek yogurt, guacamole and salsa, that are packed with more nutrients and protein than regular mayo and bottled sauces, which are often full of unhealthy fats and preservatives.

Serve it with a side salad and say ‘Hello’ to your scrumptious “meal in 15”!

If you’re wondering why sweet potatoes are a must-have in your pantry, here are some benefits of this super veg:

• Rich in Vitamin C, E & D!
• Contains 2x the amount of fibre than other types of potatoes. That equates to 7 grams of fiber per serving, giving it a “slow burning” quality that keeps you satisfied for longer
• Potent antioxidant vitamins that play an important role in disease prevention and longevity
• A great source of Manganese, which helps support healthy blood sugar levels and stabilise the appetite (so you won’t get hangry!)
• Rich in beta-carotene and contains a high amount of vitamin B6, iron and potassium. All these micronutrients help keep the heart healthy!
• Plus, there are many things you can do with this versatile veg! Bake it, mash it, soup it, salad it, you name it!

Do you have any go-to recipes for quick, easy and nourishing meals? Share with us in the comments below!