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For years, fats have been blamed for weight gain and health problems. Many people still believe that all fats are bad, so they avoid them altogether. But here’s the truth: your body needs good fats to stay healthy and not all fats are created equal. Let’s break it down. Good Fats: Your Body’s Best Friend Good fats come from natural sources like avocados, fatty fish, and fruit oils like olive oil, coconut oil and red palm oil (need to omit seeds oil, it uses chemical solvent = high in omega 6). These fats aren’t heavily processed, and they come packed with natural nutrients. What good fats do for you: Support your heart health Help your body absorb vitamins A, D, E, and K Boost your brain function Keep you full longer, which helps with weight management Stabilize hormones  Bad Fats: What You Should Watch Out For Bad fats are usually found in processed foods and refined cooking oils. Many common vegetable oils go through heavy processing like bleaching and deodorising, which strips away nutrients. What bad fats can do: Increase bad cholesterol (LDL) Cause inflammation Raise your risk of heart disease and obesity Add calories with no real nutrition The Worst Type: Trans Fats Trans fats are man-made fats, created to give food a longer shelf life. You’ll find them in: Partially hydrogenated oils (like some margarine) Some baked goods (commercial cakes, pies, pastries, donuts) Fried fast food (some fried chicken, fries) Some packaged snacks (crackers, microwave popcorn) Why they’re dangerous: They raise LDL (bad) cholesterol, lower HDL (good) cholesterol, and increase your risk of heart disease, stroke, and diabetes. Here’s Where HARVIST Red Palm Oil Shines HARVIST Red Palm Oil is made from fresh palm fruit and gently processed to keep its natural golden-red colour. This colour is a sign of powerful nutrients like: Carotenoids – natural vitamin A for sharp vision and healthy skin Tocotrienols – a rare and powerful form of vitamin E Coenzyme Q10 (CoQ10)  Natural good fats that keep you full and energised Zero cholesterol and no artificial additives Balanced fats: 50% saturated & 50% unsaturated – just what your body needs Perfect for Your Everyday Cooking Unlike some healthy oils that are only good for salads, HARVIST Red Palm Oil is very versatile: High smoke point – great for frying, sautéing, stir-frying Minimal, slightly nutty – enhances local dishes Beautiful colour – turns rice, noodles, or curries golden and appetising One Small Change, Big Health Impact Switching to HARVIST is one of the simplest ways to get more good fats in your meals. It’s unrefined, natural, and full of nutrients, no bleaching, no harsh processing. Use it to: Cook your rice Stir-fry vegetables Make delicious sambal or curry Even drizzle it into soups Every drop adds real nutrition to your meals. Your Family Deserves the Best, especially if rice is your staple meal! Healthy living doesn’t have to be hard. Sometimes, it starts with choosing a better oil. HARVIST Red Palm Oil brings together taste, tradition, and natural goodness all in one bottle WhatsApp Us Now

Intermittent fasting (IF) is an eating pattern that alternates between periods of fasting and eating. IF does not focus on what food to eat but when you eat. Research shows fasting for a certain number of hours each day or reducing how often we eat throughout the week may bring about health benefits. [1,2] There are several ways to practice intermittent fasting. Here are some of the most common methods:  1. Time-Restricted Eating 16:8 Method (Leangains Diet) – Features a daily 16-hour fast and a 8-hour eating window. One of the most popular and manageable IF methods.  5:2 Method (The Fast Diet) – Involves eating like normal on 5 days of the week and restricting calorie intake to 500 to 600 on the remaining 2 days.  Fasting for 12 hours a day – You fast for 12 hours and eat within the remaining 12 hours each day. Easiest for beginners as sleep time is included in the fasting period    2. Eat Stop Eat  This method involves a complete 24-hour fast once or twice a week. During the fasting period, water, black coffee and other calorie-free drinks are allowed. However, a full-day 24-hour fast can be difficult and may lead to fatigue or headaches.  3. Alternate Day Fasting  This method involves alternating between days of normal eating and days of fasting. It is an extreme form of intermittent fasting and may not be suitable for beginners or those with certain medical conditions. It is also more difficult to maintain long term.  4. The Warrior Diet  This diet involves eating small amounts of raw fruits and vegetables during the day and eating one large meal at night within a 4 hours of eating window. It is best for people who have tried other forms of intermittent fasting [3,4]  How does it work?  When you go without food for several hours, your body shifts into a different mode. It starts to burn stored fat for energy. During this fasting period, several helpful changes happen: More fat burning: Human growth hormone (HGH) levels rise, thus your body uses fat while preserving muscle. Better blood sugar control: Insulin levels drop, making it easier to access stored fat. Cell Repair: Your cells repair themselves and remove damaged parts. Healthier genes: Certain genes linked to longevity and disease protection become more active. In simple terms, intermittent fasting gives your body a break from digestion as it focuses on burning fat, repairing cells and supporting long-term health. [1, 2, 5] Is Intermittent Fasting Right for You?  Intermittent fasting isn’t suitable for everyone. Remember to check with a doctor, dietitian or your primary care provider before starting. You should avoid intermittent fasting if you are: Under 18 years old Diagnosed with certain chronic illnesses or eating disorders Living with hypoglycemia Pregnant or breastfeeding Malnourished For those doing intermittent fasting, you should always take nutrient-dense meals, prioritize hydration and manage portion sizes to avoid overeating. However, do be aware that intermittent fasting may come with certain side effects. For example:  Irritability Low energy levels Persistent hunger Sensitivity to temperature changes Poor performance in work or physical activities Remember there is no one size fits all approach. The best eating pattern is one that supports your health, fits your lifestyle and makes you feel your best. Your health and well-being should always come first. [2,6]   References Gunnars, K. (2020, April 21). Intermittent Fasting 101 — The Ultimate Beginner’s Guide. Healthline.  Johns Hopkins Medicine. (2021). Intermittent fasting: What is it, and how does it work? JohnsHopkinsMedicine.  Gunnars, K. (2020, January 1). 6 popular ways to do intermittent fasting. Healthline.  Leonard, J. (2020, April 16). 6 ways to do intermittent fasting. Medicalnewstoday.com; MedicalNewsToday.  Mundi, M. (2022, May 5). What is intermittent fasting? Does it have health benefits? MayoClinic.  Cleveland Clinic. (2022, March 2). Intermittent fasting: How it works and 4 types explained.ClevelandClinic.  WhatsApp Us Now

Are you always sitting in the toilet, waiting for something to come out but nothing happens?  You might be dealing with constipation but don’t worry! It is a fairly common issue that can happen when there is a lack of dietary fibers, fluids and exercise. Sometimes, medication or health conditions or medicines can make it worse too.  In Asia, constipation rates vary widely from 10% to 98.4% among adults. The most frequently experienced symptoms are:  Straining during bowel movements (82.8%) Passing lumpy or hard stools (74.2%)  Feeling like you didn’t fully empty your bowels (68.1%)   So what exactly is constipation?  Constipation means changes in your bowel habits, like not going to the toilet as often as usual or finding it difficult to pass stool. Generally, constipation is defined as having three or fewer bowel movements per week.  When your stool moves slowly through your colon, the body absorbs more water, making it hard, dry and difficult to pass. [1,2,3] Common Causes of Constipation Low fibre intake  Inadequate fluid intake  Lack of physical activities  Regularly ignoring the urge to go to the toilet Changes in diet or routine  Side effect of certain medications like painkillers or antidepressants [1,2]   Why Diet Matters Dietary factors, particularly fiber intake from fruit and vegetable consumption play crucial roles in promoting regular bowel movements and preventing constipation. [4] One of the top reasons for constipation is not getting enough fiber, a type of carbohydrate that your body can’t digest but your gut bacteria loves! There are two main types of fiber [5]: Insoluble Fiber  Soluble Fiber  Soften stool, making it easier to pass  Improve digestion and lower blood sugar  Examples:  whole grain bread, nuts, berries, kiwi Examples:  peas, beans, banana, carrots  One should consume 20–30 grams of fiber daily. Hence, aim for 3 servings of vegetables and 2 servings of fruits each day, alongside other fiber-rich foods such as whole grains, nuts, beans and legumes. For instance:  Carrots: 1.1g per 100g Whole grain bread: 6.1g per 100g Almond: 15.5g per 100g [6,7]   Don’t forget fluids! Water keeps stool soft and easier to pass.  Drink 6–8 glasses (1.5-2.0 liter) of plain water daily Include soups, beverages and juice, preferably low in sugar, salt and fat Stay away from caffeine and alcohol, which may dehydrate you Drink more liquids during exercise or in hot weather [8,9]   Simple Habits to Fight Constipation Eat more fibres  Stay hydrated Stay active and exercise regularly  Never ignore the urge to go to the toilet  Stick to a toilet routine  Manage your stress  If this doesn’t help, talk to a doctor or a dietitian.  Stronger gut, stronger you! It is time to take control of your gut health!    References Mayo Clinic. (2025, April 15). Constipation – symptoms and causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253  NHS.(2023,September 3).Constipation. NHS. https://www.nhs.uk/conditions/constipation/  Patimah, A. W., Lee, Y. Y., & Dariah, M. Y. (2017). Frequency patterns of core constipation symptoms among the Asian adults: a systematic review. BMC Gastroenterology, 17(1). https://doi.org/10.1186/s12876-017-0672-z  Huo, J., Wu, L., Jinming Lv, Cao, H., & Gao, Q. (2022). Effect of fruit intake on functional constipation: A systematic review and meta-analysis of randomized and crossover studies. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.1018502  Norris, T. (2017, August 22). What’s the Difference Between Soluble and Insoluble Fiber?Healthline;HealthlineMedia. https://www.healthline.com/health/soluble-vs-insoluble-fiber#sources-of-fiber  Ministry of Health Malaysia. (2017). Recommended nutrient intakes for Malaysia. https://hq.moh.gov.my/nutrition/wp-content/uploads/2023/12/FA-Buku-RNI.pdf  Home. (n.d.). Myfcd.moh.gov.my. https://myfcd.moh.gov.my/index.html  Ministry of Health Malaysia. (2020). Malaysian Dietary Guidelines 2020. https://hq.moh.gov.my/nutrition/wp-content/uploads/2024/03/latest-01.Buku-MDG-2020_12Mac2024.pdf Fulghum, D. (2024, March 17). How Drinking Fluids Can Help You Manage Constipation. WebMD;WebMD. https://www.webmd.com/digestive-disorders/water-a-fluid-way-to-manage-constipation WhatsApp Us Now

In many households, white rice is a beloved staple since it’s comforting, filling, and versatile. But did you know that plain white rice can send your blood sugar soaring? If you’ve ever felt sleepy or sluggish after a rice-heavy meal, that sugar spike might be the reason. Luckily, there’s a natural and delicious way to enjoy rice without the sugar crash. Meet your new kitchen ally: HARVIST Red Palm Oil  Why White Rice Causes Sugar Spikes: White rice is high on the Glycaemic Index (GI), which means your body digests it quickly, converting it into glucose (sugar) that rushes into your bloodstream. This can lead to: Sudden blood sugar spikes Energy crashes afterward Increased hunger soon after eating Not ideal, especially for those managing blood sugar levels, diabetes, or trying to maintain steady energy throughout the day. The HARVIST Red Palm Oil Advantage: What if you could enjoy your rice while reducing its impact on your blood sugar? When rice is cooked with HARVIST Red Palm Oil, something amazing happens: The natural healthy fats in the oil coat the rice grains This coating slows down digestion Glucose is released more steadily into the bloodstream This means less sugar spike, more sustained energy, and better blood sugar balance , all from a small change in your cooking routine. Extra Nutrients, Extra Benefits: HARVIST Red Palm Oil isn’t just about lowering GI. It’s naturally packed with: Carotenoids (Pro-vitamin A) – for eye health and immune support Tocotrienols (Vitamin E family) – powerful antioxidants that support heart and brain health Co-enzyme Q10 (important because its differentiate us with other brands) So you’re not just making your rice smarter but you’re making it more nutritious, too. How to use it? Super simple: Rinse your rice and add water to the rice cooker. Add 1 tablespoon (about 15ml) of HARVIST Red Palm Oil for every cup of rice. Cook as usual. Once done, fluff and stir the rice well to evenly coat every grain with the oil. The result? Golden, aromatic rice that’s not only delicious but also healthier.  Who is this for? Everyone. Balanced blood sugar levels aren’t just for people with diabetes. They help with sustained energy, better focus, fewer cravings, and overall improved well-being  for kids, adults, and the elderly alike. So the next time you make rice, try this small change with HARVIST Red Palm Oil. It’s a simple, nourishing way to enjoy your favourite food without worrying about sugar spikes. Let your rice work for your health, not against it ! WhatsApp Us Now

During hectic weekdays, many of us turn to fast food or convenience snacks, and weekends often mean dining out with family and friends. Over time, we may unknowingly consume excessive amounts of sugar, unhealthy fats and oils. But does it have to be this way? Can we still dine out without compromising our health? Absolutely. The next time you dine out, try incorporating these 5 simple mindful eating tips. You might find yourself one step closer to a healthier lifestyle and further away from preventable diseases. Tip 1: Review The Menu  When dining out, take a moment to identify and choose healthier options. One simple yet effective habit is to review the menu ahead of time. Many restaurants now include calorie counts or nutritional information in their menu which can guide you in making more balanced choices.  Of course, it’s perfectly okay to indulge occasionally. If you’re treating yourself to a higher-calorie meal, just remember to find balance. Consider doing light physical activity, like taking a walk after your meal or opting to walk to and from your destination instead of driving. Small actions like these can go a long way in supporting your overall well-being. [1] Tip 2: Be Aware of Your Portions Did you know that restaurant portions are often much larger than what we typically need? Many dishes are usually high in carbohydrates and proteins, with minimal fruits or vegetables. This imbalance can easily lead to overeating and poor nutrient intake. Use the Malaysian Healthy Plate (Suku-suku Separuh) as a guide: fill one-quarter of your plate with carbohydrates, one-quarter with protein, and half with fruits and vegetables. If portions are too big, consider sharing or packing the leftovers to avoid overeating and reduce food waste. [2] Tip 3: Add Nutritious Food On Your Plate  Dining out often means limited access to well-balanced meals. That’s why it’s important not to hesitate when it comes to boosting the nutritional value of your plate. For example, you can always ask to substitute white rice with brown rice. Brown rice has been proven to contain more fiber and antioxidants, as well as more vitamins and minerals compared to white rice. Perhaps, you can also ask to add on some leafy greens in your meals too! Remember, an ideal diet should be tailored to your individual needs, including your level of physical activity and any existing health conditions. Making these mindful choices helps ensure you’re nourishing your body, even when eating out. [3,4] Tip 4: Pay Attention to Cooking Methods  When ordering food, it’s important to consider how it’s cooked. Different preparation methods such as grilling, frying, steaming, boiling, or broiling can significantly affect the nutritional value of your meal. For instance, deep-frying can add unnecessary fats and calories, while steaming is one of the healthiest options, as it retains more nutrients, preserves the natural color and texture and avoids added oils. Whenever possible, choose dishes that are steamed, grilled, or baked instead of fried.  Even when it comes to fast food or salads, small adjustments can make a big difference. Ask for sauces or dressings to be served on the side. This simple step allows you to control the portion and avoid consuming excessive amounts of high-fat or high-sugar condiments. These mindful choices can help reduce calorie intake while still letting you enjoy your favorite meals. [5,6] Tip 5: Drink Water During Meals and Skip Sugary Drinks  The belief that drinking water during meals harms digestion is a common myth. In fact, scientific studies have not proven any cause of digestive disorders when drinking water during and immediately after meals. On the contrary, drinking water is good for digestion by helping to break down food more efficiently and soften stool which helps prevent constipation.  Besides water, there are several smart, health-conscious and flavorful alternatives to consider. For example, lemon infused water, fresh fruit juice without additional sugar and unsweetened hot or iced tea can add variety while still supporting good health. [7]  Moderation is the Key! Of course, there are days where we crave for sweetened or less healthy foods and drinks. It is okay to enjoy them occasionally but moderation is the key. Knowing your limits and making conscious choices can go a long way in supporting your health. Ultimately, it’s your habits that shape your long-term well-being. Small, mindful decisions each day, especially when dining out can add up to a healthier lifestyle. Start incorporating these mindful eating tips today and take that first step towards better health. References noble.dana. (2024, March 29). Eating out healthily: Tips for making nutritious choices. MayoClinicPress. https://mcpress.mayoclinic.org/healthy-aging/eating-out-healthily-tips-for-making-nutritious-choices/  20 Clever Tips to Eat Healthy When Eating Out. (2017, June 3). Healthline. https://www.healthline.com/nutrition/20-healthy-tips-for-eating-out#TOC_TITLE_HDR_15  Brown Vs. White Rice — Which Is Better for Your Health? (2021, July 21). Healthline. https://www.healthline.com/nutrition/brown-vs-white-rice#brown-rice  7 Tips for Eating Out Healthy & Dining On the Go. (2020). Bobo’s. https://eatbobos.com/blogs/health-nutrition/7-tips-for-eating-out-healthy  team, T. W. (2021, June 14). What is the healthiest cooking method? World Cancer ResearchFund. https://www.wcrf.org/about-us/news-and-blogs/what-is-the-healthiest-cooking-method/  Tips for Eating Healthy While Dining Out. (2023, December). Loyola Medicine. https://www.loyolamedicine.org/newsroom/blog-articles/tips-eating-healthy-while-dining-out Picco, M. F. (2022). Water after meals: Does it disturb digestion? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/digestion/faq-20058348 WhatsApp Us Now

A low-sodium diet is essential for individuals with Chronic Kidney Disease (CKD), as damaged kidneys cannot effectively eliminate excess sodium and fluid. This buildup can lead to fluid retention and high blood pressure, resulting in further progression of CKD. Worry about sacrificing the taste of food? The good news is there are plenty of flavourful ways to enjoy meals while keeping sodium in check. [1] Recommended sodium intake for CKD patient: <2400mg/day [2] Spice up your cooking without salt. [3] Herbs Spices Citrus & vinegar Umami-rich ingredients Aromatics Basil Cilantro  Parsley rosemary Oregano  Thyme  Dill Bay leaves Cardomon  Chives Fresh garlic fresh onion  garlic powder  onion powder  black pepper  Cumin Paprika Cinnamon  Turmeric powder lemon juice  vinegar Lemon juice Vinegar Lime Balsamic vinegar Mushrooms Kombu seaweed Tomatoes Green tea Yeast extracts Ginger Garlic Shallots Onions Spring onions leeks Incorporating these ingredients and seasonings into your meals can elevate flavor without relying on salt, making your low-sodium dishes both satisfying and delicious. Cook it right, taste it bright Roasting: Enhances flavour via caramelization  Grilling: Adds smoky depth Steaming: Preserves nutrients  Carmelization/Browning: Rich, deep flavour Homemade Low-Sodium Broth: *avoid high potassium tomatoes Reading labels, smart shopping Know your daily sodium limit Check nutrition labels: Compare the sodium content per serving with your daily limit. Avoid products contains 240 mg or more sodium per serving Compare similar products: Choose the one with the lowest sodium content for the same serving size Prioritise products labeled as ‘sodium-free,’ ‘very low,’ ‘low,’ ‘lower,’ or ‘reduced sodium’ Dining out smartly Eating out is always challenging to control sodium intake as many restaurant and hawker foods are prepared with high-sodium ingredients like sauces, seasoning powders, and processed items, making it difficult to estimate or limit your intake. Here are some tips to help you make healthier, lower-sodium choices when dining out: [2,4]  Watch for hidden sodium: belacan, budu, tempoyak, cincalok, sambal, gravy/sauces (kuah) Avoid processed and cured food such as bacon, sausage and ham Make special request for your meal to be prepared without added salt, MSG, or seasoning powders, and ask for sauces, gravies, and condiments to be served on the side References Vaidya SR, Aeddula NR. Chronic kidney disease [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan– [updated 2024 Jul 31; cited 2025 Jul 30]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK535404/ Eat the Renal Way – Limiting Sodium Intake – Malaysian Dietitians’ Association [Internet].[cited 2025 Jul 3] Available from: https://www.dietitians.org.my/pages/default/152078  Sodium and your CKD diet: How to spice up your cooking [Internet]. National Kidney Foundation.[cited 2025 Jul 3] Available from: https://www.kidney.org/kidney-topics/sodium-and-your-ckd-diet-how-to-spice-your-cooking UCSF Health. Guidelines for a low sodium diet [Internet]. ucsfhealth.org. 2024.[cited 2025 Jul 3] Available from: https://www.ucsfhealth.org/education/guidelines-for-a-low-sodium-diet WhatsApp Us Now