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Health & Wellness

Health & Wellness
Health & Wellness
© Joyce Rachel Lee-Bates 2007-2016. Powered by Blogger.



Hubby's Birthday Dinner at Naughty Babe Dirty Duck Restaurant, Pavilion Bukit Jalil

What we ate at Naughty Babe Dirty Duck Restaurant

I chose to dine at Naughty Babe Dirty Duck (NBDD) Restaurant to celebrate hubby's birthday.

Naughty Babe Dirty Duck is an European fusion restaurant that serves pork and duck dishes.

NBDD BBQ Pork Ribs (Half Slab)

This is NBDD's signature pork ribs lacquered with their homemade BBQ sauce and grilled to perfection, served with tomato salsa and hot stuff (homemade flaming hot chili sauce).

Verdict: MUST ORDER if you go to NBDD! It will perfect to pass the slab around the table and everyone has a rib or two.

Duckie Burger

Special duck meat burger + smoked bacon + cheese + blueberry mayo + mixed fries

Verdict: If you want to eat a fancy burger, this will be it!

Duck Ravioli

Homemade ravioli + duck + smoked duck + ricotta + cream

Verdict: The presentation can be a little underwhelming but the overall taste is really good! If you feel like eating some fancy pasta, this is a good choice.

NBDD Carbonara

Spaghetti + bacon + NBDD's cream sauce

Verdict: This classic hearty dish is best shared around the table.

Pork and beer. Best.

These are actually gloves that you can use when you eat the ribs. At first, I have a shock of my life when the waiter placed 3 of these packets on the table. LOL. I wonder if it's Durex's idea...

Lot 3.85 & 3.115, Level 3 (Orange Zone) - Pavilion Bukit Jalil

Giant Croissant at BlackBixon Cafe - Imbi


What is a giant croissant?

A giant croissant is exactly what it sounds like.
Giant. Croissant. 🥐

Using my kiddo's head as a comparison, you can see how giant the giant croissant is!

Where can you get giant croissant in Malaysia?

Currently, it's available at BlackBixon Cafe - Imbi and PJ. But you might wanna call them to get the latest information about this giant croissant's availability. It's by pre-order basis, along with a limited number available for spontaneous walk-ins.
Here's where you can contact them -

More photos!

Look at those beautiful buttery flakes!

10 Healthy Rules for A Good Night's Sleep (Sleep Hygiene Tips)

What is sleep hygiene?

Sleep hygiene refers to a set of practices and habits that promote healthy and restful sleep. These practices help ensure proper sleep quality and overall well-being.
Studies have shown that getting adequate quality sleep is beneficial for your physical health, mental well-being, cognitive functions, and overall productivity.
Therefore, adopting good sleep hygiene practices can greatly enhance your sleep quality and daily life.

What are the 10 healthy rules for a good night's sleep?


Rule #1: Establish a consistent sleep schedule

Establishing a consistent sleep schedule includes consistent sleeping and waking up time. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and improves the quality of your sleep.

Rule #2: Take a short nap if you're tired during the day

Short power naps can be beneficial, but excessive daytime napping can interfere with nighttime sleep. If you need to nap, keep it short (20-30 minutes) and early in the day.

Rule #3: Avoid caffeine too late in the day or before bedtime

Avoid consuming caffeine products especially when it's too late in the day because they may disrupt your sleep.

Rule #4: Avoid eating or snacking before bedtime

Heavy meals close to bedtime can lead to discomfort and disrupt sleep. Opt for light snacks if you need something before bed. Minimize the consumption of liquids before bedtime to prevent middle-of-the-night awakenings to use the bathroom.

Rule #5: Sleep on a comfortable bed

Invest in a comfortable mattress and pillows that support your sleep posture.

Rule #6: Create a comfortable sleep environment

Your bedroom should be conducive to sleep in. Keep the room well-ventilated and at a comfortable temperature.

Rule #7: Block out noises and lights

Your bedroom should be conducive to sleep in. Keep the dark and as quiet as possible.

Rule #8: Keep electronic gadgets and devices away during bedtime

The blue light emitted by phones, tablets, and computers can interfere with your body's production of melatonin, a hormone that regulates sleep. Avoid or limit screentime at least an hour before bedtime.

Rule #9: Practice stress management & regular exercise

Chronic stress can disrupt sleep. Engage in stress-reduction techniques such as meditation, deep breathing, or yoga to help calm your mind before bed. Regular exercise can help you fall asleep faster and enjoy deeper sleep.

Rule #10: Establish and stick to your bedtime routine

Develop a calming wind-down bedtime routine to signal to your body that it's time to relax. This could involve activities like reading, listening to soothing music, or practicing relaxation techniques.
As a wolf (sleep chronotype), I have issues going to bed early, so it's kinda hard for me to wake up feeling refreshed and rejuvenated every morning. So, I'm taking my time to establish the above 10 rules. Wish me luck!

I'm a Wolf (Sleep Chronotype)

 What is a sleep chronotype?

A sleep chronotype refers to an individual's natural preference for when they feel most alert and awake during a 24-hour period.
Basically, a sleep chronotype refers to our body's internal clock (circadian rhythm) that influences when we naturally feel more energetic and when we feel more inclined to sleep.

Sleep chronotype quiz

Most of us can associate with one of these four animal chronotypes — bear, dolphin, wolf, or lion.
I took this sleep chronotype quiz and found out that I'm a wolf!

The Wolf

Characteristics of a wolf (nocturnal chronotype animal) include:
  • Introverted, reserved, creative, insightful, artistic, impulsive, emotionally intense.
  • Can usually be left alone; don’t respond well if they are micromanaged or asked too many questions.
  • Desires sleeping in (definitely not a morning person).
  • Prefers to wake up later in the day, snoozes the alarm relentlessly most of the time.
  • Prefers to cruise through the morning and takes time to get going in the morning before adjusting to the day's demands.
  • Creativity, productivity, and performance peak late into the afternoon to evening. Therefore, to optimize productivity, wolves should save essential tasks until the afternoon.
  • Most productive at night, enjoy working after hours when the rest of society is winding down for the evening.
  • Don't start feeling tired until midnight, prefers to stay up late and go to bed past midnight ("night owl").


So accurate! It's very true that I get most of my day's tasks done in the evening, especially when the office is devoid of people. Hahaha! Then, I also really enjoy working late at night because that's when my productivity is at its peak and the world is quiet and I can think and strategize.

Best schedule for a wolf


According to MindBodyGreen, a wolf should resist the urge to sleep late and try to get at least 7 hours of sleep to be able to perform their best.


Here's a recommended schedule according to


  • 7:30am - 9:00am : Wake up
  • 10:00am - 12:00pm : Focus on lighter tasks
  • 12:00pm - 2:00pm : Complete deep or creative work
  • 2:00pm - 5:00pm : Focus on lighter, less intense tasks
  • 5:00pm - 9:00pm : Engage in creative tasks
  • 9:00pm - 10:00pm : Unwind from the day
  • 10:00pm - 12:00am : Prepare for bed
  • 12:00am - 7:30am : Sleep