Most Malaysians are unaware of fatal diseases caused by poor dietary habits and lack of physical activity in their daily lives.
Workout and exercise is the last thing comes to mind for most Malaysians when it comes to adopting a healthy lifestyle.
Many start a fitness regime only after they are diagnosed with some health problems which are usually too late. Individuals then attempt going for a walk in their neighbourhood, or jog at a nearby park, or maybe even sign up for a gym membership – desperate to recover from their fatal illness. Sadly, many are no longer able to perform even simple exercise routines due to their deteriorated health condition.
Today, social pressure and narcissistic influences in young people as early in their teens who want to look physically appealing especially on social media are also easily swayed by unrealistic and psuedo-health fads spread throughout the internet. These youngsters are willing to do anything for such false shortcuts while being completely clueless of the damaging effects and deadly consequences that comes along with it.
Damaging Effects From Lack Of Exercise
Four out of every 10 Malaysians
1.8% of the Malaysian population are depressed
40% of Malaysians suffer from mental health issues.
Lack Of Sleep
10% of Malaysians have a sleeping disorder called Obstructive Sleep Apnea (OSA)
and many of them are wrongly turning to pills to get some much needed sleep, which can lead to addiction.
Loss Of Memory
50,000 people in Malaysia with this disease. expected to double every 20 years
29% of Malaysians had anxiety disorder compared to 12% in 2011.
1.8 million out of 3.5 million Malaysians diagnosed with diabetes were not even aware they were afflicted with the chronic disease.
Malaysian, the prevalence of obesity was at 13.3%, while overweight was at 38.5%
About one in four heart attack patient less than 50 years old
High Blood Pressure
Almost half of the population (47.7%) or about 9.6 million people have high blood cholesterol level.
You can avoid all issues with only exercise, where it can be done from home and good news for exercising from home as the following
Still able to enjoy your favourite TV show
Keep an eyes on your children or old parents
Cut down the hassle of travelling and parking to gym
Save cost if you went to gym only once a week
Anyone at home could use the workout machine
Hygiene, no sharing your sweat with others
Here are the following to enhance your exercise activity from home
For more information please visit Fitness Concept website at
Malaysia’s 14th general election will no doubt be fought between a Barisan Nasional coalition that boasts its sixty years of “stable rule” and a Pakatan Rakyat coalition calling on the electorate to “save Malaysia” from the BN’s kleptocracy. Malaysian voters will likely be treated to tirades about current scandals including 1MDB, as well as past scandals, now that the former Prime Minister Dr Mahathir has joined the Opposition. But what are the big issues of this election?
This book, a compilation of the author’s recent writings, discusses the important issues confronting Malaysian society today. If any sustainable democratic progress is to be made in this country, it is crucial that voters are informed and demand that candidates and their parties clarify their stand on these issues well before Election Day. The author, Kua Kia Soong concludes with an alternative programme for Malaysia that is both inclusive and progressive – ‘Manifesto of the 99%’ by The Left Coalition, to transcend the years of corruption, neo-liberal capitalism and lack of democracy. Failure to learn the lessons of the last sixty years of BN rule will condemn the country to a further dysfunctional future for the vast majority of Malaysians.
About The Author
Dr. Kua Kia Soong is a director of SUARAM. He was arrested under the Internal Security Act during “Operation Lalang” in 1987 and detained for 445 days without trial. Upon his release in 1989, he helped to found SUARAM (Suara Rakyat Malaysia), the leading human rights organization in Malaysia.
Together with other civil rights activists, he joined the Opposition Front in 1990 and was elected Opposition Member of Parliament for Petaling Jaya from 1990 to 1995. He was prisoner of conscience for a second time in 1996 when he spent seven days in prison with other activists for organizing the Second Asia Pacific Conference on East Timor which was disrupted by a mob from the ruling coalition.
He was the Principle of the New Era College, a non-profit tertiary-level institution run by the Chinese education movement (2000-2008); Director of Huazi Research Center set up by the Malaysian Chinese community (1985-90) and Academic Adviser to the Independent Chinese Secondary Schools (1983-85).
Kua received his BA Econ (1975), MA Econ (1976) and PhD in Sociology (1981) from Manchester University, UK. He was a lecturer in sociology at the National University of Singapore in 1978-79.
Content Part 1 – Questioning Pakatan Harapan
Saving Malaysia: From Reformism To Opportunism
Is the Anti-Najib Coalition A United Front?
Do Harapan Politicians Speak For All ISA Detainees?
Pakatan’s Unacceptable Tolerance Of Corruption
Policyless ‘Pakatun’ Parties
Mahathir’s ‘Bumi-Only’ Party Neither Civil Nor Hopeful
The Chief Minister’s Blame Frame
Time to Limit Terms For All Elected Officials
Voting According To One’s Conscience
Never Lose Your Dignity, Anwar Ibrahim
I Would Prefer Kit Siang As Attorney-General
Kak Wan: Eternal Interim Whatever
Najib Merely Modeling Mahathir on Foreign Investments
Those Were The Days of Hope
Content Part 2 – Questioning Barisan Nasional
Aye To RCI’s On 1MDB, Forex Losses And BMF Scandals
Malaysia Transforming into A Police State
Does A Critical Thinking Society Ban A Course On Marxism?
The Malaysian State’s Assorted Phobias
Have Non-Malays Always Shunned The Security Forces?
Time To Ditch Narrow National Cultural Policy
What’s UEC Recognition Got To Do With Sovereignty?
Making Sense Of Rather Petrifying Raja Petra
Tribunal Findings On 1965 Indonesian Genocide
Is NCC2 A Step Forward For Our Nation?
Lay Off Malaysiakini & BERSIH
How Do You Solve A Problem Like Maria With SOSMA?
Ineffectual Enforcement & Selective Prosecutions
Is BRIM Corruption Or Crass Populism?
Keep The Constitution Secular And Inclusive
What Are Malaysia’s Defence Priorities?
What The Readers Say
Fuad Rahmat, Business FM
“Finally, an honest and critical look into what Malaysians can expect for the next general elections. Kua writes with verve and profundity, raising difficult questions but always in the end grounded on the conviction that a better world is possible. He speaks truth to power. Look no further for the right balance of academic inquiry and accessibility.”
Gayathry Venkiteswaran – Centre for Independent Journalism
“Kua’s book is a must read for his critical and valuable analysis of the political, economic and social landscapes shaping Malaysia. He challenges the neo-liberal framework that has defined the policies of both the ruling government and opposition political parties, and offers a very much needed inspiration for the way forward.”
Dr Ariffin Omar, Former Lecturer at Universiti Sains Malaysia
“This timely book by Dr. Kua Kia Soong will not only stand the test of time but will remain a classic reference for years to come.. It will be a hard struggle for Malaysians to take back the country from the hands of corrupt and indifferent politicians. Yet we must fight on and Kua has given clear pointers of the issues that we must confront and resolve.”
FREE BOOK! FOR MALAYSIAKINI
2-YEAR SUBSCRIBERS @RM360
It’s raining and you are coming home from work. As you approach the doorstep of your house, the autogate just won’t work. You have to get out of the car to open it manually. You get wet and start cursing. How embarrassing that can be!
The track-sliding conventional autogates succumb to problems regularly. Stuck or derailed rollers, power outage, short motor lifespan, rusty gate, dirt, or water-laden track are among the culprits. When that happens, it’s just another bad hair day for you.
Two things that concern autogate users most are product reliability and durability.
To fulfil these two criteria, it takes years of R&D and innovative engineering. DELUX Trackless Autogate now comes with a revolutionary solution to those headaches. It’s specifically designed to enrich your modern living with added peace of mind.
What makes it stand out from the crowd?
The first patented fully aluminium trackless folding gate system in Malaysia by DELUX gets rid of the track system altogether. Without the track and rollers, nothing gets trapped, stuck, or derailed. No slicing, cutting, or chiselling on the floor. And your beautiful tiles stay intact as there are no unsightly cracks.
That solves a few problems in a row. It prevents water, dirt, soil, stone, sticks, leaves, and other obstructive objects from getting stuck at the gate. This enables the motor to work smoothly to avoid unnecessary maintenance caused by the old, cumbersome design. DELUX Trackless Autogate is reinforced with a heavy-duty copper bush bearing for smooth operation to prolong the motor’s lifespan.
The trackless system also prevents your car porch or home compound from being messed up by unwanted debris. It certainly saves you the hassle of doing the extra front-yard housekeeping.
DELUX Trackless Autogate is equipped with a 48-hour power backup system to ensure uninterrupted operation. This comes in handy during power outage caused by lightning or malicious sabotage, for instance. That’s not all; incidents where people are robbed as they are opening their autogates manually during a malfunction are common too.
When your personal safety and home security are at stake, it’s worth investing in a system that gives you peace of mind in every aspect. The product quality of DELUX Trackless Autogate is further affirmed by the SIRIM QAS International certification for passing over 50,000 cycle and durability tests. It has also earned the HOMEDEC Quality Award 2013.
DELUX Trackless Autogate has a built-in alarm system consisting of a multifunctional keypad and remote control with a panic button trigger to ward off intruders to keep your family and property safe. The gate will not accidentally unlock itself due to natural or human disturbances. It is also equipped with an auto-reverse sensor to detect the presence of kids or other objects to prevent them from being hit by or getting caught between the gate panels.
The installation of DELUX Trackless Autogate is made easy with the 360-degree adjustable hinges and heavy-duty waterproof bearings for vertical and horizontal adjustments. It adopts a highly durable wall-plug support secured by a 12-point locking system to cleverly balance the weight of the gate on the pillar. Better still, installation on uneven floor is no longer an issue for the trackless system.
No on-the-spot wielding is needed. For a top-notch finish, the entirely screw-fabricated gate is made using the German robotic wielding technology at DELUX’s in-house facility.
The 3-turning-point arm locking system that supports (holds) two panels at the same time provides reinforced defence against intrusion such as forced break-ins. This is further enhanced with the anti-force latching mechanism. A hardened stopper is fitted to stabilise the gate in the right position to ensure it remains constantly closed in its locking state.
In order to withstand the hot and humid climate, DELUX Trackless Autogate is enhanced with premium, hard outdoor powder-coating for a more durable finish. This makes the gate more resistant to chipping, scratching, and fading. That saves you the repainting maintenance.
The very design of the trackless system allows for unprecedented flexibility and efficiency in many aspects, including space utilisation. The folding gate can fully open up wide up to 100-degrees point-to-point to allow for more parking space and ease of entering and exiting.
A trusted brand
DELUX Trackless Autogate is trusted by many satisfied customers for its secure, reliable, and durable build and performance. It suits both domestic and commercial use such as houses, shops, warehouses, and factories with many prefab or customised designs to choose from. The brand has been a leading pioneer in trackless technology since 2009 with a wide network of sales and service centres across Malaysia.
It was the heat of the day. Hungry and pressed for time, I went to a restaurant for a quick lunch. I found a spot in the restaurant, settled down comfortably, ordered my lunch. While waiting for my order to arrive, the lunch crowd started to trickle into the restaurant. Each individual and group of individuals that walked in were searching for the ideal spot to sit in.
Some say how a person eats, speaks volume about him/her. Jenny likes spicy food but Sofia doesn’t; Ben saves the best bite till last, whilst Kenny mixes everything and gobble up.
In the same manner, where and how a person sits in a restaurant says a lot about the person.
Outside / Ground
People who sit outside may be trying to avoid another cold environment such as the office (temperature wise). It is already freezing in the office; they need someplace warm. Furthermore, having stuck between four walls at work; one may like to sit in the open. There are also the sunlight, the breeze, and the crowd – a naturally refreshing environment.
At the same time, people who sit outside also want to feel a part of society. They like to watch life pass them by. The group of (high) school students talk and laugh loudly. The businessman in his black suit walks and talks hastily on his mobile. The old couple walks hand-in-hand down the city sidewalk. The jogger walks her pet dog. Some common stereotypes of city people. Life goes on.
Moving up is the balcony, another open-air environment. People who sit on the balcony are deemed to be seeking solace. It’s probably very hazy below. They have had a rough day. They need to be above the clouds. They need an alternative and refreshing view to the troubles of life.
Thereafter, the breeze blows away the negativity. It is gone with the wind.
Facing the entrance
Now, let’s move into the restaurant. People who sit facing the entrance have great expectations of what’s to come.
They are expecting something of the unknown; something magical; something dramatic to happen. Somehow, somewhat, someone will walk through the entrance.
Back facing the entrance
of facing the entrance is to sit with their backs facing the entrance. People who sit in such a way want to look away from all the distraction that is happening. They can’t stand the drama that is happening.
They had an eyesore. They’ve seen too much, heard too much, and said too much. They want to un-see what they have seen. So they turn away.
At the corner
The table in the corner is usually where the quiet, lonely, and focused people sit. They have important tasks to complete. They prefer to be left alone and undisturbed.
They don’t want to draw too much attention to themselves. This is so that they can quietly sneak in and out of the restaurant without being noticed.
In the middle
People who sit in the middle are presumably attention seekers. When a person sits in the middle of the restaurant, all eyes would immediately turn to him. People seated on his right would turn to their left. People seated on his left would turn to their right. People seated in front of him would look up. People walking into the restaurant would notice him sitting in the middle of the restaurant.
Alas, my client called me when I had just finished my lunch. My client (who also happens to be a restaurant owner) had just arrived and I am going to show him a ground floor shop-lot for rent.
That person is me. Sitting in the middle, I had a 360-degree view of all that was going around me. I saw how and where people sat in the restaurant.
Let’s talk about those little bumps on our skin that we could all wish away.. Some people are more prone to cellulites than others (🙋 who is with me on this one?), we can only blame genetics for that…
I’ve learnt to not obsess over it and I’ve learnt to accept that it’s alright to have them. It’s funny how when you’re not intentional about something, everything just falls into place. And that’s my story with them cellulites.
I noticed the change and the reduction when I started adopting these habits. The sole purpose of incorporating them into my lifestyle was to take better care of my body and my health; cellulites reducing was just the cherry on top. I enjoy many other benefits from these habits that are far more important than that.
Habit #1: Eat Real Food
No joke, but as I started eating whole food and less processed food many years back, I’ve seen a tremendous change in my skin and those dimples. One thing I’ve learnt over the years when it comes to anything is, there’s never a shortcut worth taking. I’ve gone down that path of shortcuts one too many times and this is what I’ve learnt 👇
“Shortcuts may work, but the results are never here to stay”
And don’t we all already know this: the beauty is always in its journey, not the outcome.
I’ve touched a little about eating “real food” or whole food in my previous write up here. I thought today I’ll get into it a little more. Many get confused with the word “whole food”. It just means food that is not processed and in its original form. They are mostly not in a packet. Anything you see in the “FRESH” section of the supermarket is the whole food.
“Whole food = The food itself is the ingredient, and the ingredient itself is the food.”
Eg: sweet potato, orange, pink Himalayan salt, salmon, etc. No adulteration of any kind on them!
You can enjoy delicious meals just by using whole food or food that has only whole food in its ingredient list (yes, check those ingredient lists people!). For those of you who aren’t used to cooking, it is definitely not a daunting task, don’t sweat it. Here are some of my favourite recipes that you can try if you have no idea where to begin…
This habit is a little more current to me, but oh boy do I see the difference! You know when they say dry brushing is for detoxification? Whoever they are, they got it right… When I explored wellness a little more last year (yep, I did all that homemade scrub, homemade mask, and even DIY facial steam!), that’s when I got onto the whole “Dry Brushing” wagon. These are some of the health benefits I found when I looked it up:
👉 Clean pores and minimize pores
👉 Get rid of dead skin cells (exfoliation)
👉 Lymphatic support (detoxifies!)
👉 Energy Boost
I mean, how can anyone resist that? 😅
I started doing it daily before a shower and the reduction of cellulite happen pretty quickly with this one. Check out how to dry brush effectively and go try it out y’all, you can thank me later 😆
Tip: Always lather up with moisturizer after a shower if you’re dry brushing to keep skin moist and smooth.
There you go, the 2 habits I’ve adopted that has helped in reducing my cellulite over time. I hope they will help you with yours too. But remember, don’t obsess over it. Take care of your health first, and everything else will fall into place. Cellulite or not, you’re just the way you should be, nothing more and nothing less. #perfectimperfections #loveyourdimples 😉
Have a good week ahead! As always, remember tolove, share, encourage, listen and give 😘
Now, I’m sure we are all dying to know the secret to achieve guilt-free eating because seriously, who is not struggling with it? At least, everyone I know does…
I have personally struggled with it my whole life, in fact, more than the average person would, due to my extreme tendencies. It has led me to much emotional distress in the past. But before this becomes a sob story, there’s a silver lining to it!
It took me a long time (all through my schooling years and adulthood) to get to where I am today with food and at a place where I’m comfortable around food; not overthinking my choices or guilt-stricken after I thought I made a “bad” choice.
But before I go rambling on about all the craziness that goes on in my head, let’s drill into the topic of the day:
“How can we all eat whatever we like and not feel guilty about our choices, especially when they are deemed “sinful” or “unhealthy”?
Everyone’s unique and different in their own ways, so there’s no one size that fits all. This is something that has worked well for me so I thought I would share it with you.
Tip #1: The 80:20 Lifestyle
80:20 is something I live by that I believe is not restrictive and definitely sustainable. It basically means eating wholesome food 80% of the time and the other 20% you let loose and have whatever you fancy. Don’t get me wrong, you do not need to be weighing out this ratio to the tee because that’ll just be stressful (and that’s not the point, eating healthy should not be stressful!). Here’s how I typically do it;
I would cook more at home and eat out less. For my schedule, it would normally be lunches and dinners at home on weekdays and dine out on the weekends. I love making nourishing meals (my recipes) with wholesome ingredients. So when I dine out, I’ll just order whatever I fancy; if it’s burger and fries on that day, then burger and fries it is!
Since I’ve started adopting this, I enjoy my food guilt-free. I do not have thoughts of wanting to work out more or eating less the next day just because I’ve overindulged that night. When I noticed myself feeling that way, I knew I had broken free from my unhealthy relationship with food.
Tip #2: Set your mind to 👉 “It’s about what you eat, not what you can’t eat”
With all these elimination diets going around (you know those that preaches no carbs, no fats, no sugar….), I personally think it’s more important to focus on what you are nourishing your body instead of what you want to eliminate from your plate.
I mean, eating well is just all about eating your greens, proteins, fats, and carbs from whole food. Since when has it become so complicated? #eatrealfood guys, that’s all you need to remember about eating well.
My take on balanced eating and having a healthy relationship with food is if I’m nourishing my body well enough on a daily basis, what’s an indulgent chocolate cake going to do with it… Our body is so wonderfully created to do amazing things (such as cleansing and detoxing); it is smarter than we think! So, go ahead and enjoy your cake; at the same time make sure to also nourish your body with lots of good stuff and real food.
Enjoy your food, nourish your body, have a good week ahead guys! And remember to always love, share, encourage, listen and give 😘