How to Sleep Better: Simple Tips for Restful Nights

Achieving restful sleep is essential for your breath, body, mind, and soul (NOT GETTING ENOUGH OF SLEEP: SERIOUS HEALTH PROBLEMS). It’s a gradual process, much like building something over time. Patience is key as you nurture these aspects of yourself. Sleep will come naturally if you avoid the habits that hold you back.

Phone Addiction: The Silent Sleep Thief

Constant phone use, especially late at night, is a major sleep disruptor. Social media and WhatsApp chats keep your mind buzzing, while the blue light from your screen interferes with your natural sleep cycle. Disconnecting by 9:30 p.m. can make a world of difference. I now set boundaries - no calls or texts after this time, and people respect that. Try it, and watch your sleep improve.

Pandan Leaves (Screwpine Leaves): Cooking, Growing, and Repellent

(Updated Version)

Speaking about pandan leaves, also known as screwpine leaves, already makes me feel enlivened. It's as though I can instantly catch a whiff of their amazing aroma. The beauty of pandan leaves lies in their delightful scent - sweet, grassy, and slightly nutty, with a hint of coconut. I consider pandan leaves to be the Malaysian and Asian equivalent of vanilla beans, especially in their green form.

 

Cooking Uses of Pandan Leaves

This fragrant essence uplifts various dishes, from our beloved Malaysian desserts to savory meals. One notable savory dish is Nasi Lemak, where pandan leaves can be added during cooking or blended to infuse both aroma and a natural green hue (EASIEST VEGETARIAN NASI LEMAK). In Malaysian desserts, pandan leaves are a customary and essential ingredient, enhancing flavors and providing a beautiful natural color (KUIH LOMPANG/KUIH KASWI).

Health Benefits and Natural Aromatherapy

The versatility of pandan leaves extends beyond cooking. They can also be used to infuse liquids, making fragrant teas or desserts. You can simply simmer some leaves and drink the water, which offers health benefits. Pandan is an excellent source of vitamins and antioxidants known to help boost the immune system and prevent conditions like cancer and heart disease. As the leaves simmer, they release their aroma, which scents your kitchen beautifully. Take a moment to enjoy this scent - it's like natural aromatherapy.

Growing Pandan Leaves

I’ve been growing pandan leaves for quite some time, and in Malaysia, they are relatively easy to cultivate. While some may struggle, the best method is to plant them directly in the ground, where they can flourish in clusters. However, growing them in pots is also an option; just be cautious not to overwater, as this can lead to root rot. They can thrive without fertilizers as well. Overall, pandan leaves are resilient and adaptable, thriving in warm, humid environments and requiring minimal care, making them an ideal choice for anyone who wants to grow them.

 

Natural Insect Repellent

Did you know that pandan leaves also serve as a natural insect repellent, especially against cockroaches? To use them effectively, simply wash the leaves, tie them in a bundle, and place them in dark areas where cockroaches tend to hide, such as cupboards and drawers. This natural remedy is a fantastic alternative to chemical repellents, allowing you to maintain a healthier home environment.

Bringing Nature Indoors

For me, pandan leaves are not just for cooking or repelling insects; they also bring a touch of nature indoors. After washing them thoroughly, I place them in vases or empty bottles filled with water around the house, including the kitchen. Just make sure to add some mosquito repellent to the water. Later, you can transplant these leaves into pots or into the ground.

Cultural Significance and Potpourri

Moreover, pandan leaves are often used in traditional rituals and cultural practices across various Southeast Asian communities. They symbolize good fortune and are utilized in offerings and decorations during festivals and special occasions, adding a sense of authenticity and cultural heritage to any gathering. Additionally, dried pandan leaves can enhance potpourri, infusing spaces with their refreshing aroma and contributing to a calming atmosphere.

Celebrating Pandan Leaves

Placing a bundle of pandan leaves in your bedroom can create a soothing atmosphere for the breath, body, mind, and soul. They enliven the vibrancy of your space, and once they dry out, make sure to dispose of them properly. You can even place pandan leaves in your car for a natural aromatherapy effect, making your daily commute a more pleasant experience.

Let’s celebrate pandan leaves, or screwpine leaves, as a natural gift for cooking and a source of beauty for the breath, body, mind, and soul. With their aromatic properties and versatile uses, pandan leaves truly embody the essence of nature's bounty, enriching our culinary experiences while promoting a harmonious living environment.

Ms. Nava is a dynamic individual in her 60s, leading yoga sessions at Nava's Zen while also embracing her passion for gardening through Zen Blooming. With credentials in gardening and extensive experience, she cultivates a serene environment that reflects her commitment to Zen, inspiring others to find balance and tranquility in their lives.

 

Indian Desserts: How to Make Payasam

(Updated Version)

Don’t you agree that a complete Indian meal, whether it’s a vegetarian (COCONUT CREAMED SPINACH) or non-vegetarian thali, is not truly complete without a serving of payasam? For me, it's an Indian dessert I look forward to during festive seasons, weddings, and when dining out (MUTTON RENDANG RECIPES).. Every few months, I make payasam myself when I long for the comforting feeling of a wholesome home-cooked meal. 

Payasam is my all-time favorite, especially when it's generously loaded with ghee. I must also attest that the best versions I've had come from Kerala, made with pure cow’s milk and indulgently sweetened with sugar, ghee, and nuts. While I've enjoyed payasam in thali sets across other regions of India, my top choice remains Kerala payasam (KOCHI, KERALA: THE KALEIDOSCOPE OF EXPERIENCES).

Easy Malay Desserts: Sagu Palm Sugar/Sagu Gula Melaka

(Updated Version)

One of the simplest Malaysian desserts, specifically Malay desserts, is undoubtedly Sagu Pudding with Palm Sugar or Sagu Gula Melaka. This delightful treat is a favorite among Malaysians, including myself (WAJIK PULUT: GLUTINOUS RICE CAKE), and is incredibly easy to make - even for those who have never prepared Malay desserts before.

Sagu Gula Melaka consists of cooked, translucent sagu drenched in rich coconut milk and topped with palm sugar syrup. You can enhance the flavors by infusing the sagu, coconut milk, or palm sugar syrup with pandan (screwpine) leaves- or even all three! Now, I am also attaching a video on how you can use pandan leaves as home decor.

Not Getting Enough Sleep? Discover the Serious Health Risks

Did you know the percentage of people struggling with sleep issues worldwide is staggering? If you’re one of them, it’s time to take control of your sleep problems. Sleep deprivation isn’t just an inconvenience; it leads to serious health issues that affect people of all ages today. Take a moment to read through the real-life impacts of sleep deprivation:

Physical Health Deterioration
Lack of sleep severely impacts the body, leading to conditions such as heart disease, high blood pressure, and weakened immunity. For example, someone consistently getting only four hours of sleep may develop hypertension and be more prone to illness.

Eggless Molten Lava Cake: Quick & Gooey Yums in Minutes

(Updated Version)

Hunny Bunny, sugar rush alert! Get ready for a candy crush of sweetness with this Eggless Molten Lava Cake! Recently, I've been on a baking spree, maybe spurred by my hormones doing the tango. But when the baking bug bites, I’m all in! This quick recipe uses the microwave, so in minutes, you’ll have an oozy eruption of molten chocolate goodness surrounded by soft, melting cake (CHILLI CHOCOLATE COOKIES)

 

For a quick single-serving treat, just grab a microwave-safe mug. If you're unsure if your mug is safe, I recommend a small Pyrex bowl. Serve the lava cake immediately to keep its puffy charm! When flipped onto a saucer, it reveals a hollow center hiding a chocolate piece. Enjoy with a tall spoon! If baking for family, double or triple the recipe - kids love that oozy center! Remember, choosing high-quality chocolate makes all the difference (EASY ITALIAN CHOCOLATE CAKE).

Easiest Mutton Curry Recipes: Chettinad, Chukka & Biryani

Are we ready for two mouthwatering South Indian-style mutton curries? As a bonus, I’m also adding the easiest vegetable biryani (VEGETABLE PULAO RICE: ZEN TASTE & COLOR THERAPY), because what better pairing exists for mutton curries than a delicious biryani? These curries are not just basic; they’re simple yet packed with flavor (EASIEST MUTTON CURRY WITH TURMERIC CABBAGE & CUMIN RICE).

Before we dive in, here’s an important tip: when serving mutton curries to guests, ensure that the meat is tender. Tough meat can be off-putting and may lead to guests struggling to chew, or worse, dealing with meat stuck between their teeth. So, why not show you care by pressure cooking the mutton before making the curry? I’ve had to tuck into mutton curries where the meat was so tough. And don’t waste your time telling them, because “truth hurts, and truths are not wanted.” Also, those who cooked the mutton curries often have no consideration for others, nor do they test the tenderness while cooking.

Tandoori Salmon

Imported salmon is one of those flavorful fish celebrated for its health benefits. It’s an excellent source of omega-3 fatty acids, which support heart health and reduce inflammation. Rich in protein, vitamins (especially B12 and D), and essential minerals, salmon is beneficial for muscle repair, cognitive function, and overall well-being. Regular consumption may enhance mood, promote eye health, and aid in weight management (ASAM PEDAS IKAN BAWAL).

 

While salmon used to be pricey, you can now find it at Econsave, near Nava’s Zen, for around RM14 to RM16 per piece, depending on the size.(SOUTH INDIAN STYLE FISH CURRIES). I have two easy recipes for you, and I believe you probably have most, if not all, the ingredients in your pantry and fridge. The best part? Both are pan-grilled on the stove or in a flat pan.

Stress Relief & Relaxation: Yoga Ball Benefits for All

The Importance of Stress Relief

In today's fast-paced world, stress relief has become essential for many, affecting not just career-driven individuals but people from all walks of life - including children. Even retirees, who seem to have ample free time, have confided in Ms. Nava about their struggles with stress, resulting in feelings of restlessness, boredom, and loneliness. These issues often culminate in sleep disorders like insomnia or difficulty finding restful sleep (BREATHWORK AND YOGA MINDFULNESS).

Why Yoga with a Ball?

Enter Yoga - specifically, yoga with a ball. At Nava’s Zen, we incorporate yoga balls into our sessions to address these very challenges. Our clients often arrive burdened by stress and sleep issues, seeking a safe haven on the yoga mat. Here, they find a gentle yet profound practice that enhances flexibility and toning, moving beyond the limitations of traditional yoga (FEAR NO YOGA).

Kodai Kueh Shah Alam Review – Malay Kueh & Noodles

On my way to an eatery I’d been eager to try on Jalan Kebun, I stumbled upon Kodai Kueh Shah Alam by Aboy Eisha, located at Lorong Ikhsan. It’s just a quick 10-minute drive from Nava’s Zen in Kemuning Greenville. I found it intriguing that it’s called kodai instead of the more common kedai, which means "shop" in English. Ah! Just one of those quirks I can't comment on. Never mind; it’s not a big deal anyway.

As I approached this unassuming roadside shop, I noticed a growing crowd. Curiosity piqued - what was it about this place that was drawing so many people in? The closer I got, the more intrigued I became.

Easy Mutton Curry with Turmeric Cabbage and Cumin Rice

(Updated Version)

In all things, we begin with the first step forward - even in making a mutton curry. Before we get adventurous with various mutton curry recipes, don’t you agree that a basic or easy mutton curry is always appreciated (EASY MUTTON DALCHA: MUTTON DAL)? After all, given our busy lives and the time constraints we face, this recipe is a lifesaver?

I’m certain you’ll truly enjoy this Easy Mutton Curry, which you can whip up using pantry-friendly and store-bought spice powders. And wouldn’t you agree that an easy mutton curry is perfect for festive seasons? It's a dish that everyone will appreciate (GHEE MASALA MUTTON ROAST).

Now, let’s talk about pairings. After the recipe, I’ll share a delightful Curry Leaf and Turmeric Cabbage Stir-Fry. Instead of plain rice, how about cumin coriander rice? It cooks effortlessly in a rice cooker, making your meal even simpler.

Marble Cake Recipe: Butter Cocoa Swirl Delight

Let’s bake a marble cake, also known as swirl cake or butter cocoa cake. Regardless of the name, marble cake is fundamentally a butter cake (EASY CLASSIC BUTTER CAKE). The process is straightforward: separate the batter into two portions, stirring cocoa powder into one. Then, decide how you want to combine them. You can layer the cocoa mixture on top of the other portion, beneath it, or create a marbled effect by swirling them together with a knife, chopstick, or skewer. The choice is yours, resulting in a crumbly, melt-in-your-mouth, and delicious marble cake (EASY CHOCOLATE CAKE: ITALIAN GENOISE).

Now, let’s get started with the marble cake.

Sleep Struggles for Women in Midlife: Yoga Solutions

Author

Ms. Krishnan N, a Zen entrepreneur in her 60s, founded Nava's Zen at 58. With 22 years as a lecturer, including 13 years in the Curtin University of Technology Perth, Australia Degree Twinning Program, she is now a certified yoga instructor, coach, and counselor. Her expertise enriches her current work.

Abstract
This article investigates the sleep struggles faced by women in midlife, particularly those in their forties and beyond, and emphasizes the role of yoga as a holistic solution. As women in this age group encounter various challenges - such as emotional fatigue, physical inactivity, and disruptions in circadian rhythms - these factors significantly contribute to poor sleep quality. The research highlights how the practice of yoga can address these issues by enhancing physical, emotional, and mental well-being. By incorporating yoga into their daily routines, women can cultivate mindfulness, reduce stress, and foster a deeper sense of tranquility, which are essential for reclaiming restful sleep.

Betong, Thailand: Weekend Trip of Discoveries

Betong? I wondered, Where is Betong? What’s there to see in Betong? These were my questions when a couple, a husband and wife, invited me to join them on a trip there. It didn’t really matter where Betong was or what it offered, as I'm always ready to explore new places (BERGEN SIGHTSEEING & DENMARK-NORWAY REFLECTIONS). I also love road trips - the free and easy, no-pressure kind where you go with the flow and discover something new. I soon found out that Betong is a town in Southern Thailand, near the Malaysian border.

With bags packed for a weekend trip, we set off on Friday morning for a three-day adventure. By 9:00 AM, we hit the road, and the drive through Pengkalan Hulu, Perak, on narrow, winding roads was breathtaking. Towering trees and untouched virgin jungle lined both sides of the road, offering us a scenic, mind-soothing view until we reached the border.

Sarawak Laksa Recipe

(Updated Version)

When I step into the kitchen, something clicks. Cooking isn’t just about following recipes; it’s a chance to add my own twist and make each dish uniquely mine. Don’t you think that’s what makes it special? Even with the same ingredients, a personal touch can make all the difference.

 

Take my Sarawak Laksa, for example. It’s not just a traditional bowl of laksa - it’s my version, with flavors and tweaks that make it truly my own.

Easy Mutton Dalcha Recipe: A Flavorful Lentil Curry

When mutton is cooked with lentils and a blend of spices and vegetables, the result is a flavorful dish known as Mutton Dalcha or Mutton Dal Curry. In Ms. Nava’s kitchen, the focus is on easy and authentic recipes. It's often said that simpler ingredients yield the most delicious results, and I wholeheartedly agree (SOUTH INDIAN STYLE FISH CURRY).

Before diving into Ms. Nava’s Easy Authentic Mutton Dalcha, here are some tips to enhance your cooking experience: