Innholdsfortegnelse for September 2017 i Shape Singapore

I’m a creature of habit in many ways. I must have a cup of coffee every morning, for instance. I make it the same way every time – with a splash of milk, no sugar. I also never skip breakfast, and will get hangry should that ever happen. But when it comes to working out, I enjoy mixing things up. I get bored easily, and seldom stick to the same routine for more than several months. There was a time when I was practising yoga daily – and then I became obsessed with rock climbing. Right now, my schedule comprises short-distance running, calisthenics and high-intensity interval training classes, along with the occasional yoga class. The good news is that all this regular exercise is helping my heart. It’s one of…

You can now have your body fat measured as quickly as under a minute, using a device at the clinic, gym or at home. This device, which looks like a weighing scale, taps on bioelectrical impedance analysis (BIA) just like the machines in hospitals do. Stand barefoot on the metallic plates of a scale and a few numbers will pop up on a screen, including the volume and percentage of fat that fills your body. It is fast, easy and painless. Knowing how much body fat you have can help you assess your health risks – even if you think you are not obese. Dr Derek Koh, head of Thomson Lifestyle Centre, said: “It is the fat, and not the weight, that leads to morbidities.” A diagnosis of obesity that…

The heart is one of our most important organs. It is responsible for many bodily functions and staying alive would be, well, impossible without it. In celebration of World Heart Day on Sept 29, we’ve put together a series of stories on heart health. Learn to measure your heart rate and find out how tracking it can help you achieve your fitness goals. And, speaking of fitness, you’ll find a full-body workout that’ll increase your metabolism and cardiovascular health in the following pages. Also, since the connection between stress and the heart cannot be denied, we got an expert to explain how and why too much stress affects your ticker. Plus, if you experience palpitations now and then, turn to the piece where we cover the common causes of this…

Occasional palpitations are common, but if they distract you during the day or keep you up at night, you might want to get them checked out. Dr Goh Ping Ping, a consultant cardiologist and echocardiologist with Mount Elizabeth Medical Centre, explains what those extra fast or irregular heartbeats could signal, and the respective treatment options. Your heart palpitations could be due to… ANXIETY OTHER SYMPTOMS Hyperventilation, profuse sweating, headaches, stomach cramps, a choking sensation, and uncontrollable trembling. WHY IT HAPPENS Anxiety attacks often strike without warning, but can also be triggered by phobias. Someone who is extremely stressed or despondent could also be more likely to experience such attacks. TREAT IT Besides taking medication to calm down, you can also learn self-help techniques, like breathing exercises that might help to…

In fact, it could be beneficial in terms of long-term joint health, say researchers at Utah’s Brigham Young University. After a 30-minute jog, the concentration of damaging pro-inflammatory substances called cytokines in the knee joint fluid of exercisers plummeted. “The force of running may push out the cytokines,” say lead study author Robert Hyldahl. To tap into the perk, try shorter strides while you pound the pavement. Runners who took the most steps had the lowest cytokine levels. Q “I slept horribly. Should I work out?” If you’re waking up after just one night of tossing and turning, suck it up and go to the gym, says Dr Christopher Winter, a neurologist and sleep specialist in Charlottesville, Virginia. You’ll feel better in the end. If you can, make up for…

Miracle Noodle Kitchen Ready-To-Eat Spaghetti ($29.40 for 200g, www.redmart.com and www.thecleverconsumer.com) These noodles contain just 3g carbs and 10 calories per 100g serving. A regular serving of pasta has 25g carbs and 130 calories. Also known as shirataki noodles, they are made from konjac flour, which is mostly water (97 per cent) and fibre (3 per cent), so you’ll feel full faster and for longer. Just don’t expect them to taste like wheat noodles. These have a jelly-like texture and little flavour of their own. Serve them in sauce-based dishes such as spaghetti bolognese and laksa for a yummy meal. Another bonus: No food coma afterwards. Super Life Co. Asian Quinoa Packs (from $8.90 per pack, www.superlife.co) Quinoa is favoured by foodies because it has three times the protein and…

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Do you goss when you hang with friends or are you a rare animal with the social mores of a saint and an iron will? Well, those of us who can’t hold back from dishing the dirt no longer have to pretend we’ll ever stop. Researchers from the University of Pavia in Italy found that after gossiping, people’s level of the stress hormone cortisol dropped and their level of the love-and-bonding hormone oxytocin increased – a feel-good uptick that simply chatting didn’t spark. It may be because gossiping serves a unique social purpose, the study authors say. “Gossip helps you process other people’s behaviour and acts as a release valve to relieve the pressure from a stressful situation,” says lead researcher Dr Natascia Brondino.…

A fast metabolism, a happy outlook – these are two things we can all agree are worth chasing. And now, scientists are realising that going after one may naturally deliver both. What we know for sure: The key to this connection is the hunger hormone leptin, which tells your brain that you feel full. “Leptin impacts not only your food intake, but your mood as well,” says Paul Burghardt, an assistant professor of nutrition and food science at Wayne State University in Detroit. This is partly because of the hormone’s relationship with dopamine, a neurotransmitter that controls happiness and motivation. Generally, when leptin levels dip, the release of dopamine increases, says Stephanie Fulton, an associate professor of nutrition at the University of Montreal. That’s when one’s mood starts to rise.…

1. BIOELECTRICAL IMPEDANCE ANALYSIS (BIA) This is a very common method to measure fat in clinical or casual settings. You input your gender, height and age, and let the machine do the magic. The machine looks and works like a weighing scale. Some models also incorporate hand-held devices. The machine works by sending an imperceptible electrical current through the body – usually via the hands and feet. “This electrical signal passes quickly through water that is present in hydrated muscle tissue, but meets resistance when it hits fat tissue,” said Dr Derek Koh. “This resistance is measured and keyed into a scientifically validated equation and algorithms to calculate body-composition measurements.” Such devices use at least one electric current set at a specific frequency to measure body composition, he said. Multiple…

If there’s one thing you can always rely on for a serious workout, it’s the jump rope. Even Crossfit, ground zero for all things tough that create real body changes, has embraced it as a high-intensity champ – you’ll burn an impressive 13 calories per minute – which has many of us rediscovering just how effective hitting the rope can be. Each rapid-fire rep firms muscles in the shoulders, biceps, abs, butt as well as calves, and makes you quick on your feet. The key is to switch up your skips with different exercises to keep things interesting – which is exactly what inspired trainer Amanda Kloots to create The Rope, her wildly popular class at Bandier’s Studio B in New York City that mixes intervals of jumping rope with…

Hands up if you think Manduka only carries yoga mats. Given how widely its mats are used by yoga studios here, it’s perfectly legit. If you own one, chances are you wouldn’t think of switching to another brand. Super grippy, it keeps you steady even when you’re doing a downward dog with sweaty palms. So it’s good news that Manduka has opened its first concept store in 313@Somerset. This makes it much easier to get your hands on its mats – and now other products as well. Be prepared to spend a good amount of time in the store. You will need it to check out the mats that come in many colours, patterns, thicknesses and densities. Then there is the wide selection of activewear for yoga and studio workouts…

MYTH1 / You can zero in on your lower abs AB FACTThe rectus abdominis (or the six-pack) attaches at the bottom of your sternum and the crest of your pubic bone. It’s one long muscle, and you can’t isolate just part of it. “In all our studies, where you actually measure people exerting against a force, the upper and lower rectus don’t work independently,” says researcher Stuart McGill, a professor of spine biomechanics at the University of Waterloo in Canada and author of Back Mechanic: The Step-by-step McGill Method to Fix Back Pain. “The rectus acts like a rope, and the tension is equal all along the length of it.” If you’re trying to target extra flab in your lower abdomen, do some high-intensity interval training to amp up your…

Shake up your usual smoothie routine by relegating fruit to the background and bumping vegetables into the starring role. “They add natural sweetness and tons of vitamins and minerals without skyrocketing your blood sugar the way fruit-only options do,” says Shaun Acosta, executive chef of the Four Seasons Hotel New York Downtown. Shaun created these five unique and delicious recipes, each delivering a specific health perk. So pick your body goal, and give one a whirl. ENERGISER Beets can improve blood flow and boost your stamina. • ⅔ cup chopped cooked red beets• 1 tbsp finely chopped fresh ginger• ¼ cup frozen blueberries• 1 tbsp raw honey• ¼ cup cold-pressed unsweetened apple juice• 1 tbsp fresh lime juice 1. Place beets, ginger, blueberries, and honey in blender. Pulse until mixed, then blend on high speed. 2.…

Happy days and carefree nights call for simple, cheerful makeup – think tropical tones of pink , red and purple. It’s time to ditch our neutrals and liven things up with colour, says Landy Dean , a makeup artist in New York City . Fortunately, a little goes a long way when it comes to bold hues, making them simple and speedy to apply . Landy recommends experimenting with a touch of an eye-catching tint, such as a vivid liner or an electric lip. Pick the pigment that contrasts most with your complexion for the biggest punch , and pair it with a soft cheek colour and black mascara to anchor the look . When sporting vibrant shades, prime the area first with ttranslucent powder so that the olour wears…

The next time your partner says something you don’t agree with, don’t just hold your tongue – make sure you aren’t rolling your eyes either. You may not think much of it, but eye-rolling is a sign of contempt , and one of the top indicators of whether or not a marriage will fail , according to John Gottman, a renowned professor emeritus of psychology at the University of Washington . Behaving dismissively suggests that what Hubby is doing or saying is not worthy of your respect – and is the complete opposite of being appreciative of him, be it his jokes or his actions. Steer clear of this bad habit to keep the love alive ! Try this brain tune-up Listening to tones with different frequencies in each ear,…

A strong heart is the foundation for a healthy life. AstaReal medical advisor, Dr Robert Corish, shares how you can protect yours and stave off cardiovascular diseases. Why is good nutrition and a healthy lifestyle important for heart health? According to the World Health Organization, cardiovascular disease – which includes heart attacks and strokes – continues to be the leading cause of death in the developed world. This is mainly due to unhealthy eating habits, like consuming excess sugar and carbohydrates, and unhealthy lifestyle choices such as smoking and a lack of exercise. These bad habits promote weight gain, high blood pressure, insulin resistance and diabetes. Besides maintaining a healthy diet and lifestyle, what else is good for heart health? Adopting a positive attitude and reducing stress. Exercise, meditation and…

• Fitbit Alta HR, from $149.95 Fitbit has several more trackers that monitor your heart rate, but none are as elegant as its latest Fitbit Alta HR. Ever so sleek , this model has a customisable clock face, automatic exercise recognition and sleep tracking, plus hourly reminders to move. WATERPROOFING Splash-resistant and showerproof BATTERY LIFE Up to 7 days COLOURS Black, blue gray, fuchsia and coral; black/ gunmetal and soft pink/rose gold (special editions) MORE INFO www.fitbit.com/sg • Tomtom Touch Cardio, $159 Weighing just 10g, this is the lightest heart-rate tracking device we’ve come across. It has basic features such as all-day activity tracking and automatic sleep tracking. A similar model, Tomtom Touch Cardio + Body Composition Activity Tracker, offers body composition analysis, which tells how much body fat and…

With momentous life changes, it is often our response to them that causes stress to our bodies. Dr Mak Koon Hou, a cardiologist and board member of the Singapore Heart Foundation, explains the link between stress and heart health. Q HOW IS STRESS RELATED TO THE HEART? A Stress is a state induced when we face a significant challenge in our usual routine. Our body is conditioned to react to such challenges, whether positive or negative, by a complex neurological and hormonal system. This is so whether we are confronted by a tiger or in the presence of a very attractive person. To enable someone to be alert and to act rapidly, the body raises the heart rate, breathing rate and blood pressure. Food stores such as glucose are released…

Lunch inspo  GRAIN BOWLS Start with cooked farro quinoa, or brown rice. Then add chicken, red pepper, carrots, cucumbers, and sesame seeds. Or try salmon, tomatoes, basil, and olive oil foraMediterraneaninspired meal. MASON-JAR SALADS Put the dressing on the bottom and then layer vegetables, grains, and proteins. Try lettuce, chickpeas, tomatoes, black olives, and cheese, or spinach, chicken, quinoa, apples, and celery. CHILLI Make a big pot and divide it into portions. Bring separate containers of toppings like chopped scallions, cilantro, shredded cheese, a nd Greek yogurt. SOFT TACOS Supply all the fixings – chopped bell pepper, red onion, cabbage, tomatoes, chicken, black beans, cilantro, shredded cheese, salsa, Greek yogurt, and corn tortillas – and let everyone go to town. Lunch should be a bright spot in your day, with…

If you’re freaked out by the idea that your moisturiser and serum formulas come chock-full of ingredients you can’t even pronounce, why not treat your concerns with natural remedies found in the kitchen instead? Dr Gavin Ong, medical director and consultant dermatologist at The Skin Specialist, a Singapore Medical Group (SMG) clinic, shares favourites that are also quick home fixes for soothing and moisturising skin, and what you should avoid putting on your face. Aloe vera This already features prominently as a powerhouse skincare ingredient. Full of moisturising properties, it has a soothing effect, and has been used traditionally to calm inflammation due to sunburn. Aloe vera is also suitable for all skin types. Be careful when harvesting pure aloe vera as the plant is slightly prickly. Honey Used for…

SMOKY LIDS + BRONZED SKIN You want to hit the sweet spot between done and undone, says Nars Director of Pro Artistry Rachel Goodwin. Done: these intense smoky eyes. Undone: a barely-there lip and a dusting of bronzer. “That little dash of bronzer is the secret sauce,” says Jenny Patinkin, a makeup artist in Chicago. “It contrasts with the cool tones of both the charcoal shadow and milky-pink lip gloss to make your skin look alive.” BOLD LIPS + FULL BROWS When your red lip game is this strong, it dominates your face. Let it. Cancel out competing colours in the rest of your skin with a colour corrector – green reduces redness and broken capillaries; yellow covers dullness in olive skin tones; orange hides bluish dark circles; lavender cancels…