• Five Steps To Bounce Back After Overeating (With Tips From Dr. Nadiah Rasid)

    Posted by Crystal Chong


    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 Raya reunions aren’t complete without plate after plate of our favourite kari and satay, but our festive flavours aren’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 Raya and there’s no reason to feel bad about enjoying the celebration with family and friends. You are meant to overindulge on Nek’s home-cooked rendang or eat a few too many of aunty’s famous kuih! 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 Raya festivities 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.

    Lemon Mint Infused Water

    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

    Healthy Protein Meal Vegetables

    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

    Squat

    Squats

    Squat

    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 

    Push Up

    Push Ups

    Push Up

    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

    Lunges

    Controlled stationary lunges


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


    Knees to Chest Crunch

    Crunches

    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!

     

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  • Ditch the "Tudung Visor" - 5 Simple Ways to Up Your Hijab Game

    Posted by IRA by Twenty3


    It is a common misconception that the hijab is a religious tool used by men to restrict the freedom of women. What many people don’t realize is that most women choose to wear the hijab to represent their own belief and culture, symbolizing their modesty and morality.
    When worn right, the hijab also becomes a symbol of innate confidence and beauty, without the gaudy flashiness of some modern fashion. The sheer number of varieties of scarves, hijabs and tudungs and the infinite number of styles can seem daunting, but fear not! We’ve come up with 5 simple hijab styles any modern hijabster can pull off. Just leave those awful cardboard-stiff tudungs with the sewn-in visors at home!

     

    Difficulty: 1 pin
    Look effortlessly chic in this comfortable hijab style. Featuring a casual cowl neck drape at the front, this look could easily be matched with almost any outfit.

    Difficulty: 1 brooch, 2 pins
    This style features a drape that creates texture and shape to your hijab. The fabric also appears to look like it’s elegantly cascading down to your shoulders. A complex look but easily achievable.

    Difficulty: 3 pins
    Elongate your neckline with this hijab style, draped loosely around your head and looped around to show off the metal sparrow charm and cascading beads.

    Difficulty: 1 pin
    Add a little vintage twist to your hijab style by channeling Jackie Kennedy’s famous ‘driving scarf’ look. Instead of tying both ends together like how it is usually done, twist the scarf around your neck and let one end flow loosely down your shoulder … otherwise pin it back for a more refined look!

    Difficulty: 1 brooch, 2 pins
    A style that creates patterns and depth through its soft pleats around the neckline and side. This look will make you the belle of the ball at any events you are attending .... not to mention, spicing up your daily OOTDs!

     

     

    There is no right or wrong way of wearing a hijab. Just remember to have fun when you experiment on which style suits you best!

    The scarves used in the video tutorials are the Harriet Scarf and the Alda Scarf.

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  • Introducing Ira by Twenty3

    Posted by IRA by Twenty3


    Floor-length skirts and sleeves that graze your wrists are often reminiscent of times past. But instead of harking back to bygone eras, IRA by Twenty3 uses modest garments to hark forward to an age of women harnessing their own strength.

     To inform their creations, our designers have taken subtle and deceptively simple cues from the modern world they inhabit. The glorious tilt of a woman's chin when she walks tall, the supple arch of a woman's back, the quiet dignity of women of faith, have all played into their vision for structure mixed with softness. The IRA by Twenty3 collection is as much social commentary as it is fast fashion. Whether in the form of a precise hand-drawn print or a luxuriant swish of green in an A-line skirt, there's something riveting about elevating modest fashion to its rightful place as part homage to the goddess in every woman. Here, tradition, grace, and strength collide, coalesce, and blossom on modern women making their way through the world --- a world awakening to a new kind of heritage.

    Explore our new line of scarves, hijabs, shawls, maxi dresses, jubahs and baju kurung.
    Ira by Twenty3 Gilda Kaftan Dress (Navy Blue)
    Ira by Twenty3 Gilda Kaftan Dress (Beige)
    Ira by Twenty3 Aurelio Maxi Dress (Salmon Pink)
    Ira by Twenty3 Clara Cape Sleeve Top (Black)
    Ira by Twenty3 Jemma Skirt (Teal)

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  • IRA by Twenty3

    Posted by IRA by Twenty3


    Floor-length skirts and sleeves that graze your wrists are often reminiscent of times past. But instead of harking back to bygone eras, IRA by Twenty3 uses modest garments to hark forward to an age of women harnessing their own strength. 

    To inform their creations, our designers have taken subtle and deceptively simple cues from the modern world they inhabit. The glorious tilt of a woman's chin when she walks tall, the supple arch of a woman's back, the quiet dignity of women of faith, have all played into their vision for structure mixed with softness. The IRA by Twenty3 collection is as much social commentary as it is fast fashion. Whether in the form of a precise hand-drawn print or a luxuriant swish of green in an A-line skirt, there's something riveting about elevating modest fashion to its rightful place as part homage to the goddess in every woman. Here, tradition, grace, and strength collide, coalesce, and blossom on modern women making their way through the world --- a world awakening to a new kind of heritage.

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