Understanding Mental Well-being: A Personal Perspective

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 explores the complexities of mental well-being, particularly through the lens of personal experiences and the practice of yoga. Despite increasing awareness, the practical application of actions to improve mental well-being remains insufficient, often hindered by societal and cultural factors. The author delves into the personal impact of career changes and societal pressures on mental health, highlighting how negative social interactions and gossip can deteriorate mental well-being.

Through a detailed case study, the author recounts the journey from a challenging work environment and societal expectations to finding solace and resilience through yoga. Emphasizing the profound benefits of yoga beyond physical health, the article argues that consistent practice can lead to lasting mental well-being by fostering self-awareness and mindfulness.

Cantonese Yee Mee

Cantonese Yee Mee is an authentic Chinese noodle dish and an easy recipe. It is made with Yee Mee (or Yi Mein) noodles, a Cantonese egg noodle made from wheat flour and deep-fried for a slightly chewy, spongy texture. If you’re using kuey teow or bee hoon instead of Yee Mee, lightly fry them before cooking for this dish.

The thick, gooey soup relies on a flavorful stock, which is important for the deliciousness of Cantonese Yee Mee. You can use prawn (PRAWN FRIED MEE) or chicken stock for a Halal version, or pork broth if preferred (PORK CHOPS).

The noodles and soup form the core taste of this Chinese noodle dish. Other ingredients depend on your choice of vegetables, usually cabbage or leafy greens, and proteins like seafood, chicken, or pork.

Attractions in Penang, Malaysia

Welcome to Penang, an island that is never boring. The island buzzes with activity from early morning until late at night. Talking about Penang food will make anyone hungry, and the number of Penang attractions has grown over the years. Regardless, classic Penang heritage sites remain well-preserved, while beaches and waterfalls also stand out as major highlights (CRAB ISLAND, MALAYSIA TRAVEL GUIDE). 

A complete visit to Penang’s top attractions will most probably take around 4 to 5 days, considering meal stops and longer time at the attractions. It must be mentioned that sightseeing spots are scattered across northern and southern Penang. With an early start, covering the top tourist attractions in a day is possible for those already decided upon.

Semolina Cake (Sugee Cake Recipe)

Buttery and soft, with a mild fragrance of rose essence and a gentle crunch from almonds. This is Semolina Cake, a buttery semolina flour cake loved by many. One of the most popular cakes worldwide, made with semolina flour or sujee flour, it goes by different names across regions.

In South Asia and India, it is called Suji Cake (semolina cake). In the Middle East and North Africa, it becomes Basbousa or Hareeseh, a syrup-soaked delight. In Greece and Turkey, it is known as Revani (traditional semolina cake), often flavoured with citrus.

 

In Sri Lanka, on the other hand, it is the Love Cake, made with spices and cashews.

Yoga’s Role in Adolescent Mental Health: A Call to Action

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 explores the potential of yoga as a proactive intervention for addressing mental health challenges among adolescents. Drawing on existing research and qualitative insights, it examines the pressures faced by adolescents today, including academic stress, peer influences, and the impact of social media. Additionally, the pressure to excel and succeed imposed by parents (The Role of Yoga in Adolescent Mental Health), highlighting the multifaceted challenges adolescents navigate in contemporary society.

Yoga, rooted in ancient practices of physical postures, breath control, and meditation, offers a holistic approach to enhancing mental well-being. Evidence suggests that yoga can significantly reduce stress, anxiety, and depression while promoting emotional regulation and overall health.

 

Despite its proven benefits, there remains a lack of awareness and integration of yoga in adolescent health initiatives. This article advocates for increased awareness among parents, educators, and policymakers, emphasizing the role of yoga in supporting adolescent mental health. By fostering a culture of yoga in educational and community settings, we can empower adolescents to navigate life's challenges with resilience and well-being.

Fried Fish with Soy Sauce

When it comes to fish, Chinese-style cooking gives you the choice of steaming or frying. First things first: make sure the fish is fresh. Whether you choose to steam or fry, this recipe works for both.

 

On steamed or fried fish, top with crispy fried julienned ginger, which delivers a sharp, zesty, and fresh spicy taste. Pour soy sauce heated in the same oil used to fry the fish over it, then drizzle sesame oil on top of the fish. Finished with fresh spring onions.

Best Things to Do in Bergen, Norway

When planning your trip, it often makes sense to start with places outside Bergen town, especially those that are farther away or take longer to reach. After that, return to Bergen town and spend a day or two visiting other sightseeing spots or simply relaxing before leaving (ULTIMATE BERGEN NORWAY TRAVEL GUIDE).

Staying in Bergen town before your flight makes it easier to get to Bergen Airport. It’s also convenient for those travelling on to other Scandinavian countries like Finland or Sweden. For travellers transiting through Amsterdam, spending time in Bergen town is a practical and stress-free option, with easy access to tourist destinations in Bergen. (BEST THINGS TO DO IN KRABI & PHUKET).

Mee Siam Kuah/Gravy (Vegetarian)

Mee Siam is a classic Penang Nyonya (Peranakan) noodle dish in Malaysia. It comes in two styles: dry and gravy (kuah), but both use the same rice vermicelli, also known as mee hoon or bee hoon. The dry version is simple, with just a few ingredients, while the Mee Siam Kuah requires a spice paste as the base of the thick, aromatic gravy.

 

This recipe features the vegetarian gravy version(MEE REBUS VEGETARIAN). A spicy, fragrant kuah,  poured over blanched rice vermicelli, topped with a variety of garnishes. For a hint of sourness, calamansi lime is paired together. Vegetarians who avoid eggs can simply omit them (MEE GORENG/FRIED MEE).

Sardine Varuval (Dry Style)

Among canned sardine recipes, sardine varuval or dry-style sardines is a top pick. Flaky, spicy, tangy, with the aroma of curry leaves and spring onions, it’s quick, versatile, and a favorite at home (SOUTH INDIAN CHICKEN CURRY).

Canned sardines are a pantry-friendly ingredient for fast, easy meals. This Indian sardine recipe uses simple spices to make a homemade sardine varuval in minutes. Serve with rice, as a side, or in bread for a sardine sandwich.

 

Simple, aromatic, and a hit on the dining table (COCONUT MILK TOM YUM SOUP).

Karaikudi Kozhi Kuzhumbu/Chicken Curry

Rich dark brown with a warm reddish glow, this Karaikudi Chicken Curry is made from a homemade spice paste, with tender chicken pieces and aromatic curry leaves. Mouthwatering and simply irresistible, it’s one of the most flavoursome South Indian chicken curries.

Karaikudi is a town in the Chettinad region of Tamil Nadu, South India, famous for dishes loaded with spices (LAMB SOUP INDIAN STYLE).

 

This curry is also known as Chettinad Chicken Curry. It connects to the Chettinad community in Malacca, Malaysia, which continues to preserve traditional cooking and spice heritage (CHICKEN RENDANG/RENDANG AYAM).

Lamb Soup Recipe: Indian Style

Whether you prefer lamb or mutton, both can work for a flavorful Indian-style soup. But lamb is ideal for tender meat that cooks faster. Making this Indian lamb soup recipe is easy. Once the ingredients are ready, slow simmering brings out the layered Indian flavors (COCONUT MILK CHICKEN CURRY).

This spiced lamb soup is all about layering flavors. The ingredients are tempered separately - coconut oil, shallots, spices and coriander leaves, before tipping into the soup. This gives the soup a deep, vibrant flavor that is classic to Indian cuisine.

The Ultimate Bergen Norway Travel Guide

Bergen is a city on the southwest coast of Norway. It’s the country’s second-largest city, surrounded by mountains and the sea. Often called the “Gateway to the Fjords,” Bergen reflects the calm beauty and character of the Nordic region (BEST THINGS TO DO IN NORWAY). It’s also recognised as a UNESCO World Heritage City. Once the capital of Norway, Bergen is located just over 450 km from Oslo. Today, it plays a key role in shipping, education, and the seafood industry.

Things To Know About Bergen
Bergen is one of the rainiest cities in Europe, with over 200 rainy days a year. This is due to its location on the west coast, where moist sea air meets the surrounding mountains. If you’re planning to explore the city, a proper raincoat and waterproof shoes are a must. On colder days, a warm jacket will help keep you comfortable (WHAT TO DO IN FLORENCE ITALY).

Masi Magam Thiruvizha/Festival, Pulau Pangkor

I am definitely not the most devout person. I certainly don’t look like one, alright? But I believe deeply in my religion, Hinduism. You won't find me in the temple, fervently praying and performing rituals, because my philosophy towards Hinduism is that being a good human is what being religious truly means. Are you a good human (CHANDIGARH INDIA TEMPLES). 

When I was invited to attend the Pulau Pangkor Masi Magam Thiruvizha, or festival, I thought, why not? It would be my first experience, and I was eager to see what it was all about. My friend took care of all the arrangements, including transport. On Sunday, we departed from Klang Sentral Bus Terminal and arrived in Lumut by late afternoon for the ferry ride to Pulau Pangkor (CHENNAI TEMPLES & NEW DELHI TEMPLES).

Chickpea Curry Recipe

Not just chickpeas, this spiced Indian curry with spinach, is simply delicious. Indeed, a healthy recipe with no magic. Just simple ingredients and aromatic spices. Instead of using ready-made fish or meat curry powders, this curry is made with a combination of spice powders, creating a full, well-rounded taste beyond a plain curry (VEGETARIAN POTATO CURRY).

 

Chickpeas for this curry are the canned version. Whether you prefer to boil your own or use canned, chickpeas are packed with protein, fiber, vitamins, and minerals. They are a great source for supporting heart health and sustained energy, for vegetarians and non-vegetarians alike.

Even nibbling on a few chickpeas gives health benefits.

Indian Fish Curry with Coconut Milk

An Indian Fish Curry, South Indian style, striking in spices with a reddish dark brown hue. A dish that instantly captures your food love - simple, nothing complicated, yet so satisfying. Coconut milk adds a creamy, mildly sweet flavor that softens the spiciness, while a touch of sourness rounds everything off for a perfectly balanced profile (SRI LANKAN FISH CURRY). 

In a Malaysian kitchen, though, a South Indian Fish Curry often takes on a local twist (SOUTH AFRICAN FISH CURRY). Vegetables are added, something not typically done in South India. For this version, eggplant joins the curry. The rest of the ingredients are a mix of common kitchen staples and fresh finds.

Keema Recipe

Mince meat cooked in a spicy, dry-style curry, that’s keema. This popular South Asian dish is loved in India, Pakistan, Bangladesh, Nepal, and even Malaysia. You can make keema with lamb, mutton (MUTTON RENDANG), beef, or chicken. Use home-ground meat or store-bought minced meat for convenience.

Keema is versatile. Add green peas, potatoes, or sliced button mushrooms, or keep it simple with just meat. Pantry-friendly ingredients are enough. No need for fancy extras. This recipe uses lamb, but you can easily swap in other meats or even make a vegetarian version called Vegetable Keema (VEGETABLE KURMA).

Copenhagen, Denmark: Top Attractions

There are countless things to do in Copenhagen, from historical landmarks to top sites and major attractions. Yet, it is really impossible to cover every place unless it’s a free-and-easy sightseeing trip in Copenhagen, stretching maybe to a week or so. Logically, though, touring Copenhagen means sticking to the top sites. It may also involve heading to Norway from Denmark, which means that within two days, all the main Copenhagen attractions can be covered (COPENHAGEN DENMARK WHAT TO DO). 

These top attractions are not a waste of time; they bring a full experience and highlight the most meaningful sites in Denmark (CHANDIGARH INDIA TOP SITES). 

Tom Yum Soup: Coconut Milk Thai Style

Whether it a plain simple Thai soup, or Tom Yum style, it all comes back to the Southeast Asian Herbs. Galangal and lemongrass the common cooking with herbs, and for aroma the famed kaffir lime leaves, or even coriander leaves (STEAMED FISH THAI STYLE). 

Whether it’s a homemade paste, or store bought Tom Yum Paste, or without a paste, yet with the beloved Thai deliciousness.

 

Apart from the common fiery red tom yum, there is also there white tom yum (Tom Yum Nam Sai) and this tom yum soup with coconut milk (Tom Yum Nam Khon).

Copenhagen, Denmark

Nature, unrushed life, fresh air and sunshine, and fresh seafood - welcome to Denmark in summer. For some, the weather may feel tropical, while others might need a thick jacket or even gloves while sightseeing in Denmark.

For Asian travelers, particularly those from Southeast Asia, heading to Denmark can take around 15-18 hours. The journey may include transiting from other airports before arriving at Copenhagen Airport (CPH), also known as Kastrup Airport, the largest airport in Copenhagen, catering to international and domestic flights (ROME ITALY TOP SITES). 

Mee Goreng (Fried Mee)

Apart from rice meals, (NASI KERABU/HERBS RICE) noodle dishes are highly anticipated in Malaysia, and one of the favorites is Mee Goreng (fried mee). Though it comes in different styles, it’s still Mee Goreng at heart. The variations mostly depend on the meat, seafood, or poultry used.

The Malay-style Mee Goreng is one example, and when cooked with fresh prawns, it’s called Mee Goreng Udang (MALAY STYLE PRAWN NOODLES). Eggs can be added on top, served as a runny fried egg (Mata Kerbau), or mixed into the yellow noodles while frying.

What To Do In Pulau Ketam (Selangor, Malaysia)

What makes Pulau Ketam nostalgic? This small fishing island floats quietly on the Straits of Malacca, just off the coast of Port Klang in Selangor. It’s like stepping back in time, where life moves at its own unhurried pace, and much remains as it was decades ago. The houses on stilts, fishing as a livelihood, and small, unassuming local shops are still part of daily life (PULAU KETAM TRAVEL GUIDE).

 

Pulau Ketam remains an authentic Chinese fishing village, lined with old provision stores and coffee shops. One of the most delightful things here is how locals move around. On motorbikes or bicycles, passing the narrow cement lanes and wooden walkways. Life is simple here. Clothes are casual, faces are familiar, and the sense of community is strong - complete with a police station, school, and community hall.

Pada Salted Fish Pickle

Pada Salted Fish Pickle is a famous Eurasian dish unique to the Malaysian and Singaporean Eurasian community. While other fish pickles or meen achar exist worldwide, none match the aroma, tang, and sweetness of this salted fish pickle (PORTUGUESE VEGETABLE PICKLE).

Crispy fried salted fish and green chilies in a delicious spice paste make it irresistible.

 

For taste, adjust the amount of salted fish, green chilies, and spice paste to balance spiciness, tanginess, and saltiness. These are the essential cooking tips for Pada salted fish pickle.

Pulau Ketam/Crab Island - Selangor, Malaysia

Pulau Ketam, also known as Crab Island, is a small island near Port Klang in Selangor, Malaysia, where rivers meet the sea amid muddy shores and nearby islets. Entirely built on wooden stilts above mangrove swamps, Pulau Ketam is known for its traditional fishing village, seafood markets, and unique stilt houses, attracting both locals and international travelers looking for a quick escape from city life (FREMANTLE AUSTRALIA DAY TRIP). 

Weekends and public holidays can get very crowded, so visiting Pulau Ketam on weekdays, Monday to Thursday is recommended for a more relaxed experience.

Bread Flower/Kesidang Plant: An Enchanting Beauty for the Senses

Nature is truly captivating. It fills our lives with joy and peace. But nature also needs our help. As climate change makes the weather hotter and more unpredictable, we depend more on air conditioners, even for our babies. Yet, people miss the benefits of urban gardening. It can cool our homes and naturally relieve stress (Bay Leaves Healing Therapy). Urban gardening helps the environment and fills the air with the soothing scent of flowers, offering a peaceful escape from the stress that harms us.

Enter Ms. Nava, the founder of Nava's Zen, a true enthusiast of urban gardening. Today, she introduces us to the enchanting bread flower, also known as Kesidang, Kerak Nasi, Tikar Seladang, or Vallaris Glabra (Ylang Ylang). These white, star-shaped blossoms have a scent that evokes pandan leaves or the aroma of cooked fragrant jasmine rice. Whenever they bloom, Ms. Nava takes a moment to stand in Nava's Zen and inhale their delightful fragrance. It's her natural way to calm her senses and enjoy a bit of tranquility (Rangoon Creeper).

Buns & Noodles (Bukit Rimau): Niche Excellence

Saying goodbye to loyal clients who have been strong supporters of our brand, especially when they're leaving due to moving away, brings mixed feelings. It's important to show gratitude for their support, even though it's tough to see them go. In business, clients come and go, so it's crucial to stay focused on our passion rather than getting too emotional. As a gesture of appreciation, I recently organized a heartfelt farewell for departing clients, recognizing their contributions to our business. And what better way for us Malaysians to bond than over a meal together?

As a culinary enthusiast, I'm always on the lookout for new dining experiences. This time, I decided to try out Buns & Noodles in Bukit Rimau. Beforehand, I made sure to inform them of my visit, which is important in case they have any limitations or special arrangements, as I mentioned earlier (SAFAA)

Fremantle, Australia

There is something quietly magical about the train ride from Perth to Fremantle. Perhaps it is the anticipation, or for travelers experiencing it for the first time, it becomes a meaningful part of heading to Fremantle itself. As the train passes through different suburbs, it is not merely a direction to Fremantle but also a meaningful journey for viewing Perth in a broad spectrum. From Perth city to the outer suburbs, each unveils different types of views, a candid shot of this part of Australia (AUSTRALIA CRUISE - MANDURAH).

Things to See in Perth
Perth Station
Modern skyline with skyscrapers, office buildings, and busy streets.
Glimpses of Elizabeth Quay and the Swan River.

Steamed Fish: Thai Style

Bold, vibrant Thai flavors. Spicy, sour, and salty, all come together in tender steamed fish. This is the ultimate Thai dish. Steaming is one of the healthiest cooking methods, requiring little more than preparing fresh ingredients, including cleaning and gutting the fish.

 

Freshness is key. Choose a fish that has a subtle scent of the ocean or sea water. The eyes should be clear, and the gills bright red, indicating fresh blood and quality. Otherwise, making steamed fish is a waste of time and money (FISH CURRY WITH COCONUT MILK). 

Tempe Orek (Indonesian Spicy Fermented Soy Beans)

Tempeh, also spelled tempe, a traditional fermented soybean product from Java, Indonesia, is a nutrient superfood. Protein-rich, full of probiotics, and packed with nutrients, it is one of the healthiest plant-based foods. In Malaysia, it is mainly used for Malay food (RENDANG KAMBING/MUTTON RENDANG). Tempeh has also gained recognition worldwide, including in Western meals.

The plain, humble taste of tempeh is delicious on its own. A sprinkle of salt and a quick fry makes it crispy and appetizing, a healthy snack by itself. It can also be added to masak lemak (turmeric coconut milk stew), made as sambal tempeh, or included in other dishes.

Australia Cruise - Mandurah, Perth

What can it be in Perth (PERTH AUSTRALIA SITES) if not experiencing a cruise. Within just an hour’s drive south of the city, the best and most popular Mandurah Dolphin Cruise in Perth is none other than the Mandurah Cruise. For those not driving, reaching Mandurah is still convenient. Take the Mandurah Line from Perth Underground Station (below Perth Station), and after arriving, a 5 to 10-minute ride by shuttle bus or Uber leads straight to the foreshore and Mandurah cruise area.

Mandurah is known for its waterways, canals, and seaside nature setting. An ideal location for a relaxing Perth day trip cruise through calm waters. No wonder the Mandurah Cruise is  regarded as the best cruise experience in Perth and a must-do in Perth (VENICE ITALY GONDOLA RIDE). 

How to Book a Mandurah Cruise
Nothing complicated, as online booking for Mandurah Dolphin Cruise makes it very convenient. It is best to book in advance, especially for weekends, holidays, and peak seasons, and bookings can also be made ahead of time. Buying tickets on the spot is possible at the Mandurah Cruises booking office or jetty counter, usually about 30 minutes before departure,. An option suited during off-peak periods (KERALA HOUSEBOAT). 

As for the types of cruises, all information is also available online. Popular options include the Dolphin Cruise & Views, Murray River Lunch Cruise, the seasonal Christmas Lights Cruise, and the Wild Seafood Cruise. The choice depends on budget, available time, and the kind of Mandurah cruise experience preferred.

Dolphin Cruise & Views
The most popular cruise in Perth, also known as the Mandurah Dolphin Cruise, the Dolphin Cruise & Views, departs around 11.30 a.m. and lasts between 1 to 1.5 hours.  Also known as “Lunch and Dolphin Cruise.” The cruise begins at Dolphin Quay, located in the Mandurah Ocean Marina. Arrive about 10 minutes earlier, and once boarding is announced, get on the boat and take a seat.

 

The boat leaves the jetty and cruises along Mandurah’s calm waterways, part of the well-known Mandurah canal cruise route, passing rows of canal homes and quiet residential areas that open into the wide Peel-Harvey Estuary. With the soft breeze blowing, it is for sitting back and admiring the views. In between, fish and chips are served, while on the lookout for wild dolphins, a highlight of dolphin watching in Perth.

The dolphins may not show up immediately, as they appear naturally. But when they do, it’s a wow moment. They jump, dive, and swim. Sometimes closer, or further away, and they are such a joy to see. A closer view of the dolphins will be from the lower deck.

 

The waterways are also home to pelicans, black swans, and cormorants, seen along the edges of the wetlands. Yet, the dolphins are the show. The cruise continues past waterfront homes and private jetties lining the canals, in Mandurah’s waterway.  It then makes a turn, for returning to the pier, along the same the scenic route.  Time sure flies by, before realising its time to step out of the boat.

 

All in all, the Mandurah Dolphin Cruise & Views is about what nature brings, for putting a smile on the face and moment of fulfilment.

Things to Do in Mandurah, Perth
Though the cruise is the main highlight, there are also other things to do in Mandurah nearby. These are easy to spot and all about looking around.

Simple activities include

Walking around Mandurah Foreshore for relaxation and quiet moments.

Head closer to Dolphin Quay to watch the waters or the cruise boats going up and down , a warm-up before the cruise or a reflective moment after, appreciating what a splendid nature experience it was.

A leisure stroll along the water’s edge is about simply being, or finding a shaded spot to sit back and take in the calm coastal views.

 

Attractions in Mandurah, Perth

A day in Mandurah can also be considered, particularly for those driving, as some attractions are a little further from the cruise area.

 

Creery Wetlands Nature Reserve
About 15 minutes’ drive from the cruise, Creery Wetlands Nature Reserve is ideal for those who love nature. Walk the trails or go birdwatching in a reserve, home to pelicans, black swans, and other water birds.

 

Mandurah War Memorial
Approximately 20-30 minutes’ drive takes you to the Mandurah War Memorial. A short stop allows for honoring local soldiers in silence, followed by a view of the foreshore nearby.

 

Lake Clifton Thrombolites
A 40–50 minute drive south of Mandurah leads to Lake Clifton Thrombolites. These unique living rock-like formations are some of the oldest lifeforms on Earth. A short walk along the boardwalk provides a close view for photography and appreciating this natural wonder.

Mutton Rendang

There is chicken rendang (RENDANG AYAM/CHICKEN RENDANG), beef rendang, and of course, mutton rendang, or rendang kambing. Is the recipe very different? Not really. You can change some ingredients for a twist, but the core ingredients are a must.

Mutton is generally tougher than lamb. Cooking it until tender can take time. If overcooked, it will shrink and lose its texture. A useful tip for mutton rendang and other mutton dishes is to pressure cook the mutton with ginger paste and garlic paste. This makes cooking easier while keeping the flavor.