Air Selangor encourages employees to stay active, fit and healthy

Air Selangor encourages employees to stay active, fit and healthy

In a move to encourage its employees to lead a healthy lifestyle, Pengurusan Air Selangor Sdn Bhd (Air Selangor) in collaboration with one of the world’s top insurance companies, kicked-off the programme within the organisation.

The keep-healthy-and-stay-fit programme was launched by Air Selangor Chief Executive Officer, Suhaimi Kamaralzaman recently, in a fitness themed event held at Bangsar South.

The programme is aimed at helping employees live healthier, longer, better lives and at the same time rewarding employees for their efforts to stay healthy. The programme empowers employees with the knowledge, tools and motivation to achieve their health goals revolving around their main pillars which are all about knowing your health, improving your health and enjoying the rewards.

Moving beyond just promoting and inculcating a healthy lifestyle for employees, Air Selangor hopes that with this structured health awareness programme, the organisation can help boost engagement between management and employees, reduce the medical costs as well reward employees with benefits and discounts for taking sustainable steps, however small, to improve their health and wellbeing.

A total of 400 employees participated in the launch of the programme and more activities have been planned to cascade the message to its 4,500 employees. At the event, Suhaimi also presented 224 FitBit watches to Air Selangor employees who had never taken medical leave throughout 2018 as a token of appreciation.

Participants at the programme were also briefed about how the programme works as well as the rewards that come with it, as it has collaborated with 12 partners to offers members discounts and rewards for gym membership, wearable fitness devices, fitness apparel, healthy food, health screenings and fitness assessments, hotels, airlines and movies.

In addition to that, those who engage in the programme will get between 15% and 50% through its partners, namely AirAsia, Berjaya Hotels and Resorts, BP Healthcare, Fitbit, Fitness First, Garmin, Guardian, Marriott, Medklinn, Reebok and Mongoose Publishing’s Men’s Health and Women’s Health magazines.

This programme is also integrated with a variety of mobile applications and wearable fitness devices, making it easy for the members to track their goals and record their activities to earn points.

Those present at the launch also took part in a Zumba session led by a professional trainer to start their fitness regime rolling.

Start your new experience with Air Selangor.

The wonders of oats

The wonders of oats

No, I’m not about to preach about the benefits of oats and its nutritional facts because:

  1. Most, if not all of us are already aware of how good they are for our bodies
  2. There are plenty of articles out there on that; here, here and here!
  3. I’m not an expert in the “science of oats”

So instead I’ll share about how we can turn these healthful, nutritious, and wholesome oats into amazing, delicious meals. As per usual, my recipes are so easy and under 10 minutes to prep. No excuse for not having your oats guys… 😆 To any oat haters out there, I get you because I used to feel the same; that they are bland and tasteless. Little did I know there’s a secret to it and it’s all in its pairing ingredients and cooking methods.

You can cook oats in different methods to achieve different textures. You may not be a fan of one, but may be crazy over another. I’ll share with you 3 methods (and recipes) that’ll give you different versions of oats; I would like to call them the hot, the cold and the crunchy. 😄


Overnight Oats (The “Cold”)

This method involves no cooking, short prep time, but a longer waiting period (overnight or at least 4 hours). This is great for those of you who are always on the go, and in a rush in the morning. Grab the jar from your fridge and off you go! 

Coconut-Choc Overnight Oats Recipe


40gm Rolled Oats | 1 Tbsp Gula Melaka | 1 Tbsp Unsweetened Cocoa | 2 Tbsp Chopped Almonds | 150ml Milk (Optional: *Homemade Cashew Mylk)


  1. Mix all dry ingredients in a jar.
  2. Pour in milk, and leave overnight in the refrigerator (or at least 4 hours) to soak.
  3. Serve and enjoy.

*Homemade Cashew Mylk Recipe

Ingredients: 100gm Cashews | 500ml Water | Pinch of Salt
Directions: Blend, strain and serve.

Note: Can keep for 1 week, refrigerated.


Cooked Oats (The “Hot”)

This method involves cooking over a hot stove, but requires the shortest cooking time. Ready in under 5 minutes! This is perfect for those of you who want a quick fix and you’re just too hungry to wait for longer than 5 minutes…

Almond-Choc Oat Porridge Recipe


½ Cup Rolled Oats | 1 Cup Water | ½ Tbsp Unsweetened Cocoa | Pinch of Pink Himalayan Salt | 1 Tbsp Almond Cinnamon Butter | Drizzle of Raw Honey 


  1. Add oats, water, cocoa, and salt into a saucepan. Cook for 5 mins or till your desired consistency.
  2. Take the saucepan off the heat, stir in almond butter.
  3. Serve in a bowl, with drizzles of honey and your favourite toppings.


Baked Oats (The “Crunchy”)

This method takes the longest time but they can also keep the longest compared to the other recipes. This is great for those of you who like to meal prep beforehand and always have something handy to use. I love them in my smoothie bowls and on my nut butter toast

Cinnamon Granola Oats Recipe


1 Cup Rolled Oats | ½ Cup Mixed Nuts and Seeds | 1.5 Tbsp Olive Oil | 1 Tbsp Coconut Sugar | ¼ Cup Coconut Flakes


  1. Pre-heat oven at 180C.
  2. Add oats, nuts and seeds, and olive oil into a baking tray. Mix well.
  3. Bake for 15 minutes.
  4. Add coconut sugar and coconut flakes, mix well.
  5. Bake for another 5-10 minutes.
  6. Serve and enjoy!

You can be creative with your ingredients and switch up the ones given in the recipes above, and make your own favourite bowl of oat MEALS 😉 For more meal inspirations, oat recipes or other easy recipes, you can head over to The Pantry by Erina. Hope you’ll find more recipes there that you’d like to try.

I hope this inspires you to try something new or food that you may think you’re not a fan of. And if any of these recipes convert you to a fan of oats, it’ll be so amazing to get to hear from y’all personally 😆

Have an amazing week ahead loves and remember to take a moment to stop, live, breathe, love and share moments with people around you. Be that light to someone who needs it 😘 Life’s too precious for us to live for ourselves.

Much love, Erina

Tips to eating healthy while dining out

Tips to eating healthy while dining out

How do you define a “healthy” meal?

Some would say, a meal with no refined/processed ingredients, others would say a meal with no carbs, and then there are some who define a healthy meal as one with loads of greens.

What’s your definition?

I used to be obsessively concerned about every little bit of ingredient that goes into my food, as if eating something unrefined in one meal was going to be detrimental to my health. Through all my crazy obsession at different points of my life, I have finally come to a place where I have found my own definition of “healthy eating” that’s balanced and not restrictive. I believe it’s different for everyone because we each have our own likes/dislikes and routines/schedules.

The key is finding the definition that allows you to nourish your body and enjoy food without excessive unsustainable restrictions in your life; socially, mentally, or psychologically.

Here, I’m sharing how I maintain my healthy lifestyle while dining out in ways that are suited to my lifestyle and likings.

Order side salad or a veggie dish

So, to me, a big part of nourishing myself is having my greens. When I cook at home, I will always include them in most of my meals. With dining out, it gets a bit trickier. Most meals you get in a restaurant include only a few strands of greens. Then there’s the option of ordering a salad dish as a main, but that wouldn’t usually be enough for me especially if they include just greens without protein and carbs. So the win-win to me is ordering a salad or a veggie dish on the side, and have it to share with others. 

A cup of hot tea does the work!

I’m never really one with the habit to order a drink with a meal. But I do have days where just water would not suffice and that’s when ordering a cup of hot tea does it for me. If you’re one with the habit of ordering a beverage with your meal, try tea instead! Plus, there’s something about slowly sipping a hot cup of tea that centers you and eases cravings for sweets/snacks. It’s not that it’s “bad” to have dessert after a meal, but I find that sometimes enjoying a cup of tea after a meal will leave you not wanting that dessert anymore. 

Stay mindful while ordering and eating

Being mindful is a big part of eating healthy because it allows us to feed our body what it truly needs or desires for.

How many times do we order something only to find we didn’t quite enjoy it or feel satisfied or feel good after..?

So upon ordering, I find myself asking these questions; “How will i feel after having this meal?”, “Is this what I really want right now?”

If I’m hungry at the point of ordering food, being mindful about the amount of food that I’m about to order help. It’s easy to go crazy because our hungry state makes us believe that we can eat a whole lot! Asking myself questions like “Do I need that amount to fill my stomach?” or “Will i feel my best/satisfied after these amount of food?” helps me make better choices most of the time. 

While eating out, most people are likely to be distracted by the environment or conversations that are ongoing around them. So it’s easy to have a meal and end up overeating or feeling like wanting more even after having a full meal. I eat mindlessly all the time when I’m not paying attention to what I’m feeding myself. By just being mindful about every mouthful of food that’s being consumed, allowing myself to enjoy the different flavours and textures that the food presents, I always find myself enjoying my meal better and feeling completely satisfied after.

These are just a few tips that have helped me with eating well and feeling my best, whilst dining out. Just thought these might help some of you out there who struggle with it. However, do keep in mind that these are ways that are suited for me and my lifestyle. It’s different for everyone. Hope this inspires you to keep finding methods and ways that will help you eat well and enjoy food and life!

Have a great week ahead and let us all remember to always speak words that build and not destroy, share with/give to someone who is in need (be it love, care, kind actions, words of encouragement or material goods). Enjoy your week! 

Lots of love,


Run for your life

Run for your life

Kuala Lumpur: The Malaysian Occupational Safety and Health Practitioners’ Association (MOSHPA) have announced that they are organizing a 5km fun run at Putrajaya’s Complex Sukan Air on 13th January 2019.

Of the event, MOSHPA’s president Dato Dr R. Kanagaraja said “We want to help celebrate an early Federal Territory Day with not only our members from MOSHPA, but with an event where all families in the community can come together and have fun.”

Although occupational safety and health management is not a laughing matter, both fitness activities and laughter reduce the risk of cardiovascular diseases, heart attacks, and strokes. The event of the day hopes to ensure that everyone will get a little bit of both by including a Zumba session, a 5km fun run, musical entertainment by well-known local artistes, food and beverages, and carnival games to entertain the children. General health checks will also be available for anyone interested in finding out if they need to go for a more detailed health examination.

Registering for the run costs RM50, and can be done online at Running can help keep the heart healthy, improves moods, and lose weight – which may also boost your immune system. Although walking doesn’t burn as many calories, there is a lower risk of injuries compared to running, while still helping to reduce hypertension, high cholesterol, and the risk of diabetes. Increased physical fitness increases mental alertness, and reduces the risks of injuries, slips, trips, and falls, and other associated sick days.

MOSHPA was registered in 1997, and since then has held several events each year including fun runs, awards ceremonies, and training programs, to promote safety and health culture.

For further inquiries or to contact us, please visit our website at

If you would like more information about this topic, please contact Mr Adrian Doshi at 016-681 4556.

Sunscreen: Do you understand the label?

Sunscreen: Do you understand the label?

In a study conducted in JAMA Dermatology, researchers at Northwestern University Feinberg School of Medicine discovered that even though 93% of their clinic attendee purchased a sunscreen, most of the people have a lack of understanding on the terminology used in a sunscreen label. Fewer than half of the participants were able to identify correctly the terminology used on the label. UVA, UVB, SPF, broad-spectrum, and PA, they may all seem confusing to consumers. Are you as confused? Worry not, as this article will explain all the commonly used term for this essential product.

Is it a sunscreen or a sunblock?

Today, many brands are actually a blend of sunscreen and sunblock. The words are also frequently used interchangeably. Sunscreen or sunblock helps to shield you from the dangerous ultraviolet rays of the sun in different ways:

  • Sunscreen: Sunscreen filters or screens the sun’s ultraviolet (UV) rays. Also called chemical sunscreen, it keeps most of the rays out but lets some in. It is more commonly used than sunblock. It utilises a variety of chemicals that work to absorb harmful UV rays before they penetrate your skin.
  • Sunblock: Sunblock or physical sunscreen reflects the sun’s rays from the skin. It blocks the rays from penetrating the skin. Most sunblocks utilise titanium oxide or zinc oxide as the active ingredient.

What is UVA and UVB rays

There are many different types of rays present in sunlight. The rays that are most damaging to our skin are called ultraviolet (UV) rays. UVB and UVA are the two basic types of ultraviolet rays that reach the earth’s surface.

UVB rays are responsible for producing sunburn. It’s easier to remember UVB cause burning. The UVB rays also play the greatest role in causing skin cancers.

UVA rays also play a role in skin cancer formation. It also penetrates more deeply into the skin and plays a greater role in premature skin aging changes including wrinkle formation. Hence, remember UVA cause aging. There are approximately 500 times more UVA rays in sunlight than UVB rays. UVA is around every day and it can penetrate through window glass and the cloud.

How much SPF do you need?

SPF stands for the sun protection factor. It measures a sunscreen’s ability to filter UVB rays. SPF of 30 means that technically, you could be out in the sun 30 times longer before you get sunburned than you would be able to if you went out without sunscreen, as long as you keep reapplying it appropriately.

An SPF of 30 is not double as effective as an SPF 15. Rather, the effectiveness in filtering UVB rays are as follows:

  • SPF 15 filters about 93% of UV-B rays
  • SPF 30 filters about 97% of UV-B rays
  • SPF 50 filters about 98% of UV-B rays

Hence, the difference between SPF 30 and SPF 50 is only a 1% filtering improvement. If the sunscreen is reapplied every two hours and use in the right amount, using SPF 30 sunscreen is enough for typical adults.

What does a broad spectrum mean

Since SPF only measures protection against UVB rays, UVA coverage is indicated by the word ‘broad spectrum’. Most active ingredients in sunscreen shield against UVB, but far fewer have UVA coverage, and only a handful offer both. A sunscreen that combines both physical and chemical sunscreen usually have a broad spectrum property.

What about PPD and PPA?

Any sunscreen that protects against both UVA and UVB rays qualifies as broad spectrum. There’s some criticism from consumer advocates that the standard allows any sunscreen that provides any measurable protection from UVA rays as broad spectrum, even if that protection is very low.

Meanwhile, around the globe, the standardized indicator for UVA protection may not be the same. Other test and labels are used unlike the universal SPF indicator for UVB protection. So many sunscreens from Europe and Asia show more specific rankings for UVA protection and can be seen on their label as:

  • PPD (Persistent Pigment Darkening): Used in Asia and Europe, a PPD of 10 means that it’ll take around 10 times longer for your skin to tan, compared to if it was unprotected.
  • PA (Protection Grade of UVA): used in Asian countries like Japan and South Korea, the PA system simplifies and groups the ratings from a PPD test. It ranges from PA+ to PA+++

This article contributed by Hello Doktor and republished by Voiz Asia upon permission.