Don’t worry, a healthy relationship with food isn’t another diet. It’s actually going against diet culture by developing a positive attitude towards eating. As Malaysians, how can we not love food? We have a variety of mouth-watering cuisines to indulge in, but does it still count as enjoyment if we feel bad afterwards?

Unfortunately, we all have beaten ourselves up for eating in a way that society says is ‘too much’ or unhealthy. As drool-worthy as our dishes may be, most of us look at our food with fear (even when we’re snapping a pic of it). It’s this fear of judgement, and the guilt that follows after, that’s unhealthy. 

A healthy relationship with food allows you to listen to your own feelings, cravings and needs, instead of external (and totally unfair) ‘rules’. Developing this relationship does take conscious effort. We’ve asked Nutrivin, a platform run by soon-to-be dietitian, Jane Chong, for some advice on how to feel at peace with food:

 

What does it mean to have a healthy relationship with food?

“It’s not about the types of food you eat or the quality of your diet, but rather why you choose the foods you eat. Besides getting nourishment from food, you’re also connecting to different cultures and people, exploring new food and finding joy in them.”

 

Why is it important?

“It’s so common for us to comment on the food we or others eat, that it’s considered ‘normal’ or socially acceptable. This is actually a vicious cycle that can be damaging to a person’s physical and mental wellbeing. When we have a healthy relationship with food, it relieves this stress and anxiety around eating.”

 

What is considered a bad relationship with food?

“Not giving yourself permission to eat. For example, you follow strict diets or feel the need to ‘make up’ for eating unhealthy food. When you restrict yourself from eating, you end up ignoring your body’s hunger cues. You may do this because you’re afraid of being judged.”

 

How can we improve our eating habits?

“By improving your eating experience. Find out what would satisfy your body and mind. Practice mindful eating to truly enjoy your food – you can do this by engaging all your senses and eating without any distractions. This will help you appreciate food better and develop a more positive attitude towards eating.”

 

Please do not blame yourself for your eating behaviors – diet culture has dictated how we should eat for far too long. Start by being kinder to yourself and paying attention to your body’s wants and needs. You’ll soon begin to feel what it really means to enjoy food and eating!

Follow Nutrivin on Instagram for more advice on nutrition, health, body image and wellbeing.

Galentine’s Day may look different this year, but it doesn’t have to feel any less special! Even with dinner off the table, you can still dress your best for a fabulous Zoom call to celebrate your fave friends. Show your pals some love with handmade and heartfelt gifts – think of it as a socially-distanced hug and the perfect reminder that you’re still there for them!

We’ve found 8 TikTok tutorials to provide you with some Galentine’s Day #giftspo:

@samishomeTried making candles for the first time! Let’s make 2021 bright 🕯#homemade #candle #candletok #diy♬ midnight sun – Ramzoid


Beach holidays may be on hold right now, but you can still bring the vibes to your best travel buddies with these adorable shell candles! Mix together a tropical scent (fruity like the pina coladas you would sip), and have them light it up during sunset.

 

@ellena.10She do be bending candles doe #bendingcandles #candle♬ pretty girl – ʕ•ᴥ•ʔ

These candles are too cool to light! You’ve probably seen them all over Instagram, adding a pop of colour to dressing tables and bookshelves. Pick their favorite colours and twist them into fun shapes!

 

@interhiorsDIY modern art decor 💓 pt 2 coming soon! #tiktokmalaysia #diy #paint #interhiors♬ Steven Universe – L.Dre

You don’t have to be artistically inclined for this one – pull out your paints and just doodle for some fabulous wall pieces. Since they’re abstract, they’re simple enough for anyone to try! You can find more ideas on Pinterest.

 

@interhiorsDIY Pampas using a broom!? Idea from @manaff_maspur ✨ #diypampas #pampas #tiktokmalaysia♬ YRN (tik tok) – Tyler April

These will perfectly complement your modern wall art decor, as well as add a soft, natural touch to any space. Instagram has been digging the classic vintage vibe it exudes – making it the perfect prop for photos!

 

@theloveoftiedye2 for 1 on masks and reveals for some customers in the US. Comment and Like to see more dual videos!! #theloveoftiedye #brightcolours #tiedyetutorial♬ 1,2,3,4 (One, Two, Three, Four) – Fun Elektro Mix – Funbeat

Face masks have become essential, but they don’t have to be boring! Jazz up a plain white face mask with tie dye – a trend that’ll never go away. It allows you to unleash your creativity with bold colors or pastel feels.

 

@theloveoftiedyeNew idea from a customer, some hair scrunchies #theloveoftiedye #learningontiktok #colourselector #scrunchies♬ Suit & Tie (feat. JAY Z) – [Radio Edit] – Justin Timberlake

Scrunchies, on the other hand, are a trend that’s come back as wristwear. Create a cute matching set for your bestie, with a tie dye scrunchie and face mask, to help accessorize their fave loungewear looks!

 

@samishomePrada keychain flip. Turning a vintage find into 3 necklaces 🌟 #diy♬ Drake GREECE Slowed L.Dre Remix – L.Dre

You don’t need pricy designer pendants to make a statement piece, just grab anything cute and shiny, and put it on a chunky necklace. What about making matching friendship necklaces with pendants that best represent each other?

 

@tiffoodsReply to @caleb_sungaa Matcha cookies 🍵 #fyp #matcha #matchacookies #foodtiktok #foodie♬ drivers license x ocean eyes – carneyval

Sometimes, the way to our heart is simply through our stomachs. Fill up your friends’ hearts, and stomachs, with these yummy matcha cookies! Cut them into fun shapes to accentuate the cute color. 

We now have more time than ever to make heartfelt gifts for our loved ones. If you’ve been stressed and anxious, handmade gifts can also help with your mental health. They go easy on your budget as well. Happy creating!

 

With the many restaurants at our fingertips, it can be tempting to cave in to our cravings. Greasy pizzas and burgers, sugary cakes and cookies – yes, they make us happy, but it’s only temporary. In reality, these foods make us feel sluggish and invite other physical problems.

To look and feel our best, we need to begin from within. It can be as simple as eating well! With the right nutrients, we’ll be able to have a stronger body and clearer mind, as well as thicker hair, healthier nails, and glowing skin.

What’s even better news is that every single nutrient we need as humans can be found in non-animal sources. From protein and healthy fats to essential vitamins and minerals, we’ve curated the ultimate plant-based grocery list to help you thrive this Veganuary and in the months after!

Grocery Shopping List

Vegetables

Fruits

Protein

Whole Grains

Healthy Fats

Others

Building Your Plate

After crossing grocery shopping off your list, it’s time to pick, mix and put together your nourishing meals.

The Harvard School of Public Health recommends filling the plate with:

If you’re planning to go vegan long-term, you are usually advised to take vitamin B12 supplements and get your daily dose of vitamin D from the sun. Please consult your doctor first for personalized medical advice.

Now that you have your diet down, remember to also hydrate with plenty of water, sleep 7-9 hours a night, and stay active for all-round health and happiness!

During the last lockdown, did you experience cooking burnout? Even those who once enjoyed creating in the kitchen found themselves stressed and burned out from having to solely rely on their own efforts. We used to be able to grab coffee and lunch, which conveniently fit into our busy schedules. Now we have to squeeze in the time for grocery shopping, preparation, cooking, and cleaning up.

Having said that, eating healthy at home does not have to be difficult and time-consuming when there are prepared meal deliveries you can simply store in your freezer. All you have to do is heat them up! Not only will it save you time and money, but you’ll also get to plan and control your portions – developing a healthier relationship with food. Here are 8 local meal prep delivery services to help you eat with ease:

  1. DietMonsta

 

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A post shared by #1 💯 Healthy Food Delivery 🇲🇾 (@dietmonsta)

DietMonsta offers a wide range of protein options, as well as no carb, muscle gain and performance meal plans. Their ‘Blackbox’ meals also come with a variety of delicious sides and flavours for their proteins. Reheating these meals only take about 6 minutes, and they can be stored in the freezer for a month.

  1. Meals In Minutes

 

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Meals In Minutes provides halal ready-to-cook meals that can be customised. They use all-natural ingredients, are precisely portioned, and can be cooked Sous Vide style – perfect for those who don’t own a microwave! There are several mouth-watering proteins to choose from, including butter parsley prawns, burgers, and Thai lime fish.

  1. CauliHeathyFood

 

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A post shared by Healthy Meal Prep by Amalina (@caulihealthyfood)

CauliHealthyFood offers halal frozen meal preps that are catered for different diets. Their menus change every week, and their packages come in both weekly and monthly options. Reheating takes less than 2 minutes, and their meals can be kept in the freezer for about 2 months.

  1. Medofu

 

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A post shared by MEDOFU Meal Prep & Delivery (@medofu.com_)

Value-for-money fitness meals can be found at Medofu! Talapia, Dory fish, and salmon – these are just some of the tasty protein packs available. They also offer a wide array of carbohydrates and sauces to be paired with the proteins.

  1. Fitbox Meals

 

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FitBox Meals offers healthy meal plans that help you reach your fitness goals! Customise your meal packages according to your preferences, and enjoy dishes such as pasta with salmon fillet, Dory curry with brown rice, oats with berries, and more.

  1. Chunky Monkeys

 

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Keto-friendly, low-carb, and halal meal preps can be found at Chunky Monkeys. Be spoiled for choice with their wide variety of healthy meals, like shrimp and caulimash, nasi lemak sambal udang made with caulirice, and loaded caulimash with cheese and bacon bits.

  1. HeavenEat

 

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A post shared by HeavenEat (@heaveneat_my)

Healthy meals can be heavenly too with HeavenEat! The chickens used contain no antibiotics or hormones, and no MSG or preservatives are used in any of their meals either. Their chicken breast comes in four different flavours – classic, pesto, spicy mala, and hot paprika. You also have the option to pan-fry or grill the chicken.

  1. Tear N Eat

 

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This is for those who need a truly on-the-go meal! Tear N Eat offers chicken breast protein packs that can be conveniently eaten anywhere. Like their name suggests, just tear and eat your chicken from the packet after reheating it. It comes in so many fun flavours like Sichuan Ma La, Chinese herbs, BBQ, and more.

With these healthy deliveries, you don’t have to sweat about meal prep when you’re stuck at home anymore!

 

There was a time after The Game Changers premiered on Netflix where everyone wanted to try a plant-based diet and put its claims to the test. The eye-opening documentary showcased the strength of super-athletes, from a powerlifter to an ultramarathon runner, which purely came from plant-based proteins. This changed the way veganism was seen – vegans weren’t ‘weak’, and it wasn’t a fad diet to lose weight either. It has since made the term ‘plant-based’ go mainstream, securing the refreshed label a more prominent place in grocery stores, cafes and conversation.

If you’ve ever wanted to try being plant-based, but weren’t sure where or how to get started – Veganuary is here! The world’s largest vegan movement, started by a non-profit organisation of the same name, encourages people from all over the world to go vegan during January and beyond. A 31-day challenge, it aims to promote the bigger picture of veganism, which is the worldwide impact it has from protecting the environment, preventing animal suffering and improving the health of millions of people.

It doesn’t matter what diet you follow – Veganuary is for everyone! Don’t let living in a country filled with flavourful food, where cheap dishes usually end up being the most delicious, discourage you from going vegan. It’s not as bland as it sounds, and doesn’t have to be costly either. Here’s our beginner’s guide to the plant-based challenge, courtesy of our plant-based editor:

What Can’t I Eat?

Avoiding animal products (meat, fish, eggs, dairy and honey) doesn’t mean you have to give up big, juicy burgers or your lifelong love for cheese – there is a plant-based alternative for everything! From protein-packed tempeh patties to dairy-free cheese, they taste just as good and are guilt-free too.

Is It Nutritious? 

Did you know that every single nutrient we need is available in non-animal sources? Protein can be found in tofu, tempeh, nuts and vegetables; beans and greens tend to be calcium-rich; edamame, lentils and chickpeas can boost your iron intake; leafy greens are filled with omega-3 and omega-6; seaweed is the best plant source for iodine. However, vegans are advised to take B12 supplements. If you have health concerns, please speak to your doctor or a registered dietician before starting.

Will I Lose Weight?

Not all vegan food is healthy. As mentioned earlier, there is a plant-based alternative for everything, including sweet treats and snacks such as ice cream, donuts, cakes and cookies. Like all diets, it needs to be balanced in order to be healthy. Some people lose weight at the beginning because they aren’t sure about what to eat and end up eating less than usual. Start by planning your meals out, and remember – it shouldn’t be restrictive, it is simply a replacement.

Is It Hard To Eat Out?

More and more vegan options are becoming available, even Tealive sells oat milk now, but most restaurants are able to swap out food items for you. Here are my vegan restaurant recs:

What Should I Start With?

Try these small switches to get a better idea of how easy and affordable it can be.

What Happens If I Can’t Do It?

Don’t be too hard on yourself! It’s okay if you miss a meal or even a day. Just know that these seemingly small changes that you make to the way you eat can actually have a big impact on the world. Happy Veganuary!

With the current pandemic, it’s best if we all stay at home and flatten the curve. But is there a way to stay at home and eat healthy without cooking up a storm each time?

There totally is! Lucky for you (and us), loads of passionate cooks have started to offer their healthy and delicious meals online – now you don’t have to stress about what to eat for lunch!  

Eating healthy has never been easier. With just a click of a button, order from these online cooks, based in the Klang Valley, for a healthy and hearty meal: 

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The Malaysian pride: Nasi Lemak with crispy fried chicken and fried anchovies. All made 🌱 based. #foodbae #vegan #vegankl

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If you think vegan food is bland and boring, Foodbae will definitely change your mind. The healthy meal delivery service was started to save Mother Earth by changing the way we eat before anything else (bae). 

Freshly launched, they offer mouth-watering veganised food such as mac & cheese with “bacon” tempeh (we’re drooling), nasi lemak, spaghetti bolognese, Indonesian ayam geprek (with vegan ayam, of course), and a tofu teriyaki bowl.

🛎Quinoa Rice with Salmon #healthylifestyle #healthyfood #eatclean

Posted by Kuan's Home Cook Food Delivery on Saturday, November 9, 2019

With 20 years of experience in cooking Chinese cuisine, the chef of Kuan’s Home Cooked Food uses the freshest ingredients to ensure healthy, hygienic and balanced meals are accessible to everyone.

Their healthy lunch boxes are made with less oil, and are also low in sugar and sodium – this has even helped some customers lower their high blood pressure, cholesterol and fat percentage! All of their food is 100% homemade and you can also follow their recipes on Facebook.

 

Keto Almond Baked Chicken with Cauliflower mash and side saladRM22

Posted by Ali's food hub on Monday, September 14, 2020

Ali’s Food Hub offers keto, vegan, and traditional home cooked comfort food – all made fresh to order! 

Some of their keto compliant dishes include fried cauliflower rice with chicken and celery, as well as almond baked chicken with cauliflower mash and side salad.  They also offer customised orders, slow pressed juices and homemade Penang delicacies.

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🌱You only live once, but if you do it right, once is enough🌱 —— Mae West What to do is right ⁉️ How you choose once is enough ⁉️ Here We Have ✅ Balanced Diet Meal ✅ Calculated Designed Portion ✅ Varieties with Cuisines ✅ Full of Surprises ✅ Real Ingredients When you Do It Right with Us! Your Diet Journey Start ONCE together with us is ENOUGH 🔥🔥 Today’s Cuisine:- Authentic cooked Nasi Briyani topped with Tomyam Kaffir Lime Chicken pairing with House Special Caesar Salad with Homemade Croutons 🥰🥰 💚Stay Home, Stay Safe together💚 Stay Fit 🏋️‍♂️ Eat Healthy 😋 Begin With Us 🔥 #klhealthyfood #beginsmealdelivery #klfoods #fitnesskl #kepongdelivery #balanceddiethealthylifestyle .

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With different options to choose from, all of Begin’s healthy lunch boxes are prepared and cooked fresh daily.

Each meal is handmade with creative ingredients that are both balanced and calculated – not only do their lunch boxes look and taste good, they also make you feel good too!

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-VEGAN BIRYANI W MUTTON MASALA- Here's our vegan take on this world-renowned Indian dish. Combination of long grained basmati rice and traditional, flavorful Indian spices makes this bomb of a biryani. 💥 It is served with vegan mutton masala, cucumber salad and of course, PAPADAM! *crunch* TRY IT! You won't regret it.. 😉🤗😋 Contact us @0182239454 for more mouth watering delights.. 😁

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Kawkawveg delivers homecooked vegan food right to your doorstep! 

They have veganised Indian cuisine, including vegan biryani with mutton masala, as well as nasi lemak with chicken varuvaal or eggplant varuvaal. Their menu changes weekly and is definitely worth checking out if you’re craving a good Malaysian meal.

Looking for healthy gourmet meals? Fitness Grub is the perfect place to find them!

They’ve got Mexican chipotle bowls, rosemary chicken with riti raita and rice, and peanut sauce pasta with chilli chicken to satisfy your savoury cravings. Their food can also be kept in the fridge and freezer as meal preps.

Taking care of your diet doesn’t have to be a chore – order from these online cooks and you’ll be supporting small local businesses too!

 

This weekend, pop over to Aitch Coffee Roasters in Mutiara Damansara for the very first edition of Ngegeh & Co – a new platform created to support female entrepreneurs through monthly curated events. Featuring Instagram’s fave homemade food and treats from founders Chiq Supply (Chiq Ruslan), Baked With Butter (Naddy Rahman) and Ephrodite (Ellysha Elkany), the pop-up spreads across both days from 12pm to 6pm.

With community support being more important than ever, Ngegeh & Co is building a network of women during this tough time to help their businesses survive and grow. The other vendors include female-owned startups Klean Supply, who sell naturally-fragranced hand sanitisers, and Nood Cosmetics, a vegan makeup brand.

But what does “ngegeh” mean? The Sarawakian term is commonly used to describe women as attention-seeking – a negative stereotype that continues to accuse and even dismiss females for “seeking attention”. Co-founder, Chiq Ruslan, stands up against this blatant sexism, sharing, “We aim to reclaim the world ‘ngegeh’ and change the narrative. We believe all women, including the ‘ngegeh’ ones, can build a name, business and even an empire for herself!”

Show these female entrepreneurs (and your tummy) some love at the sustainable event. If you bring your own tupperwares, bottles and bags – you’ll receive a RM2 discount from all vendors for helping to reduce waste and protect the environment.

Ngegeh & Co Pop-Up Weekend

Date: Saturday, 26 – Sunday, 27 September, 2020

Venue: Aitch Coffee Roasters, Mutiara Damansara

Time: 12pm – 6pm

Follow them on Instagram to stay updated on future events and vendor opportunities!

Do you remember how exciting it was to find a tin of Danish butter cookies at grandma’s house? Our little fingers would struggle to pry open the shiny blue Royal Dansk container, but once we finally managed to get the lid off – our hopes and dreams of stuffing our faces with crispy cookies were shattered by the presence of a sewing kit.

That’s probably where our trust issues stemmed from (along with the other unpleasant surprises we’d find in different food containers), but it was also, most likely, our first introduction to sustainability.

According to the United Nations Brundtland Commission (1987), sustainability is defined as “meeting the needs of the present without compromising the ability of future generations to meet their own needs”. So when grandma needed a place to store her raw seasoned chicken – reusing a Neapolitan ice cream tub was her way of reducing waste and protecting the environment.

We might have laughed and even rolled our eyes as they hoarded plastic items, but now their methods of reusing and recycling are considered admirable and are highly encouraged. This makes them the true pioneers of the low waste movement. Here are a few familiar throwbacks to their sustainable living:

I Can’t Believe It’s Not Butter might be the name of a margarine brand, but it’s exactly how we felt every time we opened a tub of butter to find last night’s leftovers instead of a spread for our toast. We did not enjoy that guessing game!

These were more enjoyable to do – we’d help fold plastic bags into triangles after grocery shopping and then store them in another plastic bag for future use. Plastic bags aren’t biodegradable, so this helped prevent them from ending up in landfills, waterways or the ocean.

There was always that one drawer filled with, what seemed to be, the most random things from McDonald’s sauces and Domino’s chili flakes to plastic cutlery, straws and bread ties that were ready to be reused. Maybe hoarding had some points.

It has become our responsibility to protect the planet from further harm. Take a page from grandma’s book and reduce your waste by reusing single-use items (if you can). Through waste prevention and simple waste management, you’ll be able to reduce your negative environmental impact and help conserve the earth’s resources!

Don’t knock TikTok until you’ve tried one of their quick and easy recipes – the app, better known for bringing out the dancer in everyone, is actually a treasure trove of tips and tutorials covering a wide range of topics from taking care of your mental health to decorating your bedroom.

With users given only 60 seconds to share their recipes, the steps are explained in a straightforward manner – following the fast, no-frills style of Tasty’s famous cooking videos. You’ll find that preparing a healthy, delicious meal doesn’t have to be complicated or time-consuming.

Here are a few dishes from TikTok you can whip up at home:

@aridaylopezzOvernight oats recipe, especially for those that don’t have time to make breakfast in the morning☀️ ##recipe ##healthy ##foryou♬ original sound – aridaylopezz


Let’s start with breakfast – if you’re one to hit the snooze button (a couple of times), overnight oats are a great way to have a quick nutritious bite to eat before you’re out the door. You can also grab it and go by putting it together in a reusable jar. Try this recipe with Granos – they make customizable granola for you to enjoy your favorite flavors.

@alwaysmelissFave breakfast! Protein pancakes. ##WhatsYourStuf ##fyp ##foryou ##food♬ original sound – alwaysmeliss

Instead of having a protein shake after your morning workout, sprinkle protein powder into your pancakes for a more fulfilling meal. Pancakes always hit the spot and make for a sweet reward after an intense sweat sesh! If you’re interested in plant-based protein, Heal Nutrition offers both dairy and vegan protein powders with real ingredients to give it a great taste.

@monavandThis is salad is so dank and great for the summer!! ##healthyrecipes ##skincare ##learnontiktok ##tiktokpartner♬ I Wanna Know You – BLVKSHP

Salads are the easiest to prepare for lunch – you’ve just got to toss in the ingredients and do the infamous Kardashian salad shake to evenly distribute. These refreshing fruits and vegetables can help keep your skin hydrated while working in an air-conditioned office.

@lizmoodyBet you have everything you need in your pantry right now ##mealprep ##healthyrecipe ##strengthtraining ##vegan ##healthyfood ##MoodBoost ##happyathome♬ original sound – lizmoody


If you’re still stuck on having a plate of mee goreng for lunch, we’ve found this healthier version that only takes five minutes!

@iamtabithabrownSpinach tortilla Gluten free quesadilla! ##tabithabrown ##vegan♬ original sound – iamtabithabrown


Vegans can still enjoy the goodness of a quesadillas with this gluten-free recipe. Even if you’re not vegan, you’ll be able to satisfy your cravings with this fast meal.

@hanahanayangFollow me on Instagram 🙁 love you guys♬ original sound – hanahanayang


Unwind after a long day with a hearty bowl of broccoli cheddar soup. It’ll have you feeling all warm and cozy – ready to curl up in bed and sleep without a worry.

@kylienhhere’s a small recipe for my fav dessert! ##foryoupage ##foryou ##fyp ##recipe ##aestheticfood ##healthy ##diet ##weightloss ##quickrecipes ##healthyfood♬ Supalonely (feat. Gus Dapperton) – BENEE


No, we didn’t forget the snacks – how could we? These banana bites are a guilt-free alternative to ice cream. Yum!

Whether you’re tight for time or just think cooking’s a chore, these TikToks can provide you with a shortcut to eat healthy and save on delivery. We hope you enjoy your meal!

Follow us on TikTok for self-care ideas.