Table of contents for February 2017 in Shape Singapore

First came Christmas, then the New Year. And if you celebrate Chinese New Year, then that’s another holiday that involves feasting. The recent festivities may have affected your fitness regime and diet, and we don’t blame you. No one wants to be at a party and just munch on carrot sticks. The thing is, getting back into a regular routine takes a while, and we’re here to help. Turn to this issue’s Start It Up special (pg 45) to make the transition easier. A must-read is the Flat Abs, Carved Core, Tight Legs workout on pg 48. It’s perfect if you need to tone up flabby bits from top to toe. It entails eight ultra-effective moves. What’s great is that no equipment is required, so you can do the workout…

“I love my shape because it’s mine. At the end of the day, it’s not what anyone else thinks about my body but how I feel about myself. I’m working it and owning it!” HEIDI KLUM HAS SOME SERIOUS ENERGY. The former Victoria’s Secret angel is the mother of four children under age 13, a judge on America’s Got Talent, the executive producer and host of Project Runway, and a lingerie designer with a new line of body-loving swimwear (she’s wearing it on the cover... and wow!). She also has a 30-year-old art-dealer boyfriend she’s crazy about. Heidi achieves everything on her wish list while staying fit, healthy and happy. “I TRY TO BE ACTIVE AS MUCH AS POSSIBLE. I don’t have time for workouts every day. Being the…

“I want women to believe that they have the power to change themselves. We only live once. We need to live beautifully, healthily and purposefully.” BETSY CHEN 35, PILATES AND FITNESS INSTRUCTOR I STOPPED EXERCISING AFTER SECONDARY SCHOOL AND ONLY GOT BACK INTO FITNESS AT AGE 31. At that time, I couldn’t run for even a minute! I’ve been skinny since I was a child, and it didn’t bother me for a long time. But when I saw a really unflattering photo of myself looking unhealthy, that prompted me to start exercising. TO KICK-START MY FITNESS JOURNEY, I SIGNED UP FOR PILATES AND STARTED RUNNING. My first race event was Shape Run 2013, where I ran in the 5km race category. Since then, I’ve gone on to do 10km runs…

You may have heard the buzz that government health officials in the US recently dropped any mention of flossing from their guidelines, but dentists say to pay no mind. “Flossing is absolutely an essential part of your daily hygiene routine. It removes food and other debris between your teeth; brushing alone can’t do that,” says Ada Cooper, a dentist in New York City and the spokeswoman for the American Dental Association. While there’s not a ton of research backing up the effectiveness of the habit, the benefits are self-evident, Ada says. “People who floss have healthier, less inflamed gums and better breath than those who don’t.” Use whichever technique you prefer – floss picks, water flossers or the old-fashioned string or tape stuff. Just keep it up.…

Over the years, humans have lost about 30 per cent of their gut bugs. But there are ways to get them back. By now you’ve heard a lot of news about gut bugs, the microbes that live in your intestines and help digest food. Now we’re learning that these tiny but mighty bugs may be even more powerful than researchers originally thought. In fact, the latest surprising findings indicate that gut bacteria could be instrumental in preventing breast cancer. “Preliminary research shows that gut bacteria seem to play a role in regulating a woman’s oestrogen levels,” says Dr James Goedert, who authored a recent study on the topic. That’s important, because too much estrogen in the blood has been shown to increase breast cancer risk, he explains. In his study,…

You’ve worked hard to lose weight, and you aced it. Now comes the next challenge: keeping it off. Most likely you heard about the Biggest Loser study last year that found 13 of 14 contestants had regained substantial amounts of weight within six years. Suddenly, headlines were blaring that rebound weight gain was inevitable. Here’s the thing, though: It’s simply not true. The Biggest Loser contestants are unusual because they lost extreme amounts of weight, which is hard to maintain over the longterm. Among people who lose more modest amounts (for example, the majority of us), 60 per cent keep most of it off, according to the latest research. All it takes is some strategic diet and exercise tweaks, says Dr Caroline Apovian, an obesity specialist at Boston University School…

Make sweet potato “toast” Toss a spud and some toppings in your bag. And when you’re ready to eat, slice ½cm-thick slabs of the potato, pop them into a toaster oven for about 5 minutes per side, and load them up with toppings, says Kate Kordsmeier, founder of the natural-living website Root + Revel. Her tasty combo ideas will get you started: 1 Mustard + Sliced hard-boiled eggs + Cornichon pickles 2 Hummus + Bell pepper + Cucumber + Edamame 3 Greek yogurt + Pomegranate seeds + Sliced almonds 4 Nut butter + Sliced pear + Coconut flakes Always have crunch on hand Enhance any lunch with nutty flavour plus some good texture by making a batch of dried quinoa to stir into yogurt, sprinkle on salads, or top on…

• WEAR THEM RIGHT Put on a pair of socks that you usually run in, stand up in the shoes and have someone measure the gap between the tip of the shoe and your longest toe. There should be at least a thumb’s width gap. Next, ensure the shoes are the correct width. Lace them up, and make sure your feet fit comfortably in them, then check if the two rows of eyelets are parallel. “Bow-shaped” rows mean the shoes are too narrow and an “hour glass” shape means they are too wide. Most Asians have feet that fit D or EE widths. • KNOW YOUR PRONATION Motion-control shoes are designed for runners whose feet tend to roll in excessively or overpronate. Well-cushioned shoes are recommended for underpronators (those with…

If you feel bloated… ROASTED BARLEY TEA Brew a pot of this tea with one or two teabags. Consume warm. You can also add garlic to food, as this vegetable is known for its gas-relieving effects. If you had too much oily food… HAWTHORN OOLONG TEA Brew 15g of oolong tea in 200ml of water. Boil 3g to 5g hawthorn in sufficient amount of water for 15 minutes. Mix both and consume warm. (Take note: This tea is not suitable for pregnant women. Individuals with gastric problems should consume with caution.) If you feel like throwing up… GINGER AND ORANGE PEEL TEA Put two or three slices of fresh ginger with 10g orange peel in 200ml of hot water. Consume warm. If you have a hangover… PUERARIA FLOWER TEA Place…

The newest blues certainly aren’t demure. They’re also brilliantly wearable. “You need only a tiny touch of the colour and you’ll instantly emphasise and brighten your eyes,” says Carmindy, a makeup artist in New York City. Swirl a damp eyeliner brush into one shade and then guide it along your upper lash line. Or use a shadow brush to dust a bit onto your lid, focusing it below the crease. Dark tones, like a deep cobalt or midnight blue, emphasise blue eyes; turquoise does the same for green eyes. An electric blue will make hazel eyes pop, while any version of blue will complement brown eyes (lucky you!). Add a little mascara and some lip balm and… finito!…

Sweat, it turns out, is a major turn-on. “Studies consistently find that exercise leads to a higher sex drive and better sexual function,” says Dr Mary Claire Haver, an ob-gyn at the University of Texas Medical Branch. And strength training will get you the biggest benefits, she adds. “Resistance exercises appear to increase arousal slightly more than cardio does,” Dr Haver says. Experts don’t know exactly why that is, but evidence shows that strength training is more effective at relieving stress than hitting the treadmill or elliptical, which in turn lifts your libido.…

Wakeboarding is one of those sports for daredevils, I’ve always thought. Save for a compulsory trial during my university orientation camp, I’ve never got around to doing it. Besides the fear of falling (which is a big deal for noobs like myself), I’d like to think that this sport isn’t that accessible or convenient. You’d have to head all the way to Marina Country Club in a far-flung part of Punggol, get driven by boat out to sea, and pray for good weather. Plus, wakeboarding can take a toll on your wallet. A one-hour session costs $100 to $150. Going in a group is more economical, except that you’ll have less time on the water, and will take longer to master the skills. Another bugbear: Gathering enough interested folks to…

For a mental and physical boost, Tiffany Cruikshank – the founder of Yoga Medicine and the author of Meditate Your Weight – suggests trying this quick breathing exercise: Inhale deeply, and imagine that you’re taking in energy. Picture your breath as fuel that’s entering and reviving your cells. Then as you exhale, visualise yourself releasing fatigue, stress and anything that weighs you down mentally. Repeat for 10 full inhales and exhales. Your mind will become clearer and more focused, and you’ll feel refreshed and recharged. Repeat as often as you need throughout the day.…

The percentage of women who develop uterine fibroids – benign growths that can cause heavy or prolonged periods, pelvic pain and backaches – during their reproductive years. Fortunately, researchers have discovered an easy way to prevent them: Eat more broccoli, cabbage, tomatoes and apples. In a new study, women who consumed higher amounts of these foods were significantly less likely to develop the growths than those who didn’t eat as much. The fruits and vegetables contain antioxidants and phytochemicals that may help break down fibroid cells and block the effects of hormones, which fuel fibroid growth. SOURCE THE JOURNAL OF OBSTETRICS AND GYNAECOLOGY RESEARCH…

The yellow spice turmeric contains curcumin, a chemical that can stop a cold virus in its tracks. DAY 1 You’re starting to feel slightly congested and a little achy. Pop a probiotic. Taking the healthy bugs daily can shave around two days off your cold and make your symptoms 34 per cent less severe, according to a study in the British Journal of Nutrition. Probiotics help regulate your immune system’s inflammatory response, reducing symptoms like wheezing. Look for the strains Lactobacillus rhamnosus LGG and Bifidobacterium animalis BB-12. Spray away. Start using a saline nasal rinse three times a day. This will flush out the cold virus that is making you sick, as well as compounds like histamines, prostaglandins and leukotrienes that cause sniffling, reports the Journal of Infectious Diseases and…

All the festivities are over (for now), and it’s time to get back on track with your exercise regimen. Get into the right frame of mind with the piece on how to right tiredness so you can go harder for longer. Sculpt and tone your entire body with a workout sequence that comprises eight effective moves. Find out how caffeine can actually help you achieve your workout goals. Lastly, eating well complements all things fitness related. Learn how to make healthy meals for lunch during the work week.…

Though the jury may still be out on whether compression socks can pump up your performance, new research at Elon University suggests they have a feel-good after-effect: Women who sported a pair during a 5K run reported less next-day muscle soreness than when they wore regular socks. That means you’ll be more likely to get back out there instead of feeling like you need to park it on the couch, says author Svetlana Nepocatych. Try a style from 2XU’s compression line (from $79) for your next run, Crossfit WOD or kickboxing class (anything goes) to reap the benefits.…

To get a huge mood boost, have a banana, salad or frankly any fruit or vegetable. With every additional serving of produce people ate daily, researchers measured an increase in happiness and well-being, a recent study of more than 12,000 men and women found. The difference between zero servings a day and eight was equivalent to landing a job after being unemployed! Scientists aren’t sure why these foods have such a powerful effect, but previous research shows that their vitamins may help increase your levels of serotonin, the feel-good hormone.…

Creamy Polenta With Roasted Root Vegetables and Kale Pesto SERVES: 4 ACTIVE TIME: 15 MINUTES TOTAL TIME: 1 HOUR •  130g root vegetables like beets, carrots, turnips and radishes, peeled and cut into ½cm cubes• ¼ cup plus 2 tbsp extra-virgin olive oil• 1 tsp salt• 6 cups water or low-sodium vegetable stock• 1 cup quick-cooking polenta• ¼ cup Parmesan cheese, finely grated• Black pepper• 1 garlic clove •  2 cups kale, chopped• 2 tbsp pine nuts• 2 tbsp lemon juice 1. Preheat oven to 200 deg C. On large baking sheet, toss vegetables with 2 tablespoons olive oil and ¼ teaspoon salt. Roast for 30 to 35 minutes, until tender. 2. Meanwhile, in large pot, bring water or stock, polenta and ½ teaspoon salt to a boil, whisking constantly. Reduce to a simmer, cover, and cook for 10…

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Paint is mightier than cortisol, according to new research in the journal Art Therapy. In the study, 75 per cent of people who spent a 45-minute session working with art materials significantly lowered their levels of the notorious stress hormone. “Having a creative outlet, whether it’s art, music, dance, crafting or writing, helps us externalise our emotions. And the act of working with our hands instils a sense of accomplishment,” study author Girija Kaimal says. So break out some watercolours or scribble in your notebook – anything that starts your creative juices flowing!…

RASHGUARD Opt for a long-sleeved one to minimise abrasions and for protection against the sun. The Billabong model comes with built-in SPF 50 sun protection, and has a front zipper so it’s easy to slip in and out. BOARD SHORTS These bottoms are thin and lightweight, so you can swim comfortably in them. The Billabong board shorts that I wore have a secure waistband. It didn’t ride up my hips. The drawcord in the centre helped to ensure a good fit. SWIMWEAR Wear this under your rashguard and board shorts to facilitate movement in the water. SUNSCREEN If you’re planning to hit the Singapore Wake Park in the day, cover yourself with sunblock of at least SPF 50. Reapply every two hours for maximum protection.…

Sore? Fixing your Z’s schedule may help. New research from the University of Manchester found that spinal disks have their own 24-hour body clocks that, when thrown off (for example, if you work night shifts), may trigger or worsen back pain. “This may explain why people with disrupted sleep patterns are more prone to back problems,” says Dr Meng Qing-Jun, the study’s author. The easiest way to stabilise your body clock and pain-proof your spine may be to stick to regular bedtimes and wake-up times.…

1 Load up on water Drink plenty, as your body is likely dehydrated from the alcohol. Coconut water or a sports drink will help rehydrate your body quickly too. 2 Don’t skip breakfast Your body is probably lacking in vitamins and minerals as it works hard to process the alcohol. Even if food is not on your mind, eat something nutritious like eggs and wholemeal bread, then wash it down with fruit juice. This will give you more energy and replenish your blood sugar levels. 3 Avoid more alcohol There is a Chinese saying: “Fight poison with poison.” But that is far from the truth when it comes to alcohol. Drinking more booze is just going to make you feel worse and prolong your hangover. Give your body a chance…

Caffeine equals energy, which most of us consider a godsend in its own right. But the latest thinking is that the stimulant can also give you a significant edge at the gym. “There are years’ worth of research proving caffeine’s efficacy,” says Jose Antonio, the CEO of the International Society of Sports Nutrition. It has enormous power as a safe and effective performance-enhancing drug. Caffeine works by increasing activity in the central nervous system, making you feel more alert and awake, which sharpens your concentration and speeds up your reaction times, says Philip Prins, an assistant professor at Grove City College, who has studied caffeine’s effects on exercise. At the same time, caffeine disrupts the pain signals your muscles send to your brain, so you feel better during and after…

A multi-coloured meal makes for more than an amazing photo in your feed. When those vivid tones come from veggies, fruit, herbs, spices and seeds, it’s a fun, eye-catching way to get all kinds of nutrients. Here, chefs bring the digitally driven trend to three healthy dishes. VEGAN TECHNICOLOUR PIZZA Spread cilantro pesto (or your favourite variety) on wholewheat pita or flatbread , then arrange even rows of sliced red peppers , orange peppers , mango and red onion on top, leaving a strip of green pesto in the middle. Drizzle with olive oil and bake on an oiled baking sheet at 150 deg C for 15 minutes, or until the pita is slightly golden and the vegetables have softened. – CREATED BY MATT HOLLOWAY AND MICHELLE DAVIS, AUTHORS OF…