Tabla de contenidos para September 2016 en Shape Singapore

To celebrate my 35th birthday this year, I threw a party themed “Over The Hill”. The dress code was granny/grandpa chic (think fashion icon Iris Apfel). This was done in the name of fun, of course. I’m not past my prime. Far from it. Age doesn’t define who we are, unless we want it to. We are capable of achieving anything we set our mind to, regardless of how old we are. This mindset certainly rings true for our cover personality, Jaime Teo. Pushing 40, she only started exercising two years ago, after recovering from an eating disorder in her early 30s. She’s happier now, and definitely didn’t let her age deter her from embracing a healthier lifestyle – and scoring those amazing abs! (Read our interview with Jaime on…

Keep calm and make art – even if you’re bad at it – to relax and de-stress. This is the finding of a new Drexel University study. In the experiment, 39 participants did craftwork for 45 minutes, and had their cortisol levels taken before and after the activity. They could choose from a range of materials – including markers, paper and modelling clay – and were free to create any work they wished. Researchers found that 75 per cent of participants had lowered stress levels afterwards, even if they had very little experience in handiwork. Go on and unleash your inner Vincent van Gogh!…

SIP JAVA “Caffeine amplifies the effect of dopamine, immediately pumping up your energy and drive,” says neuroscientist John Salamone. TRY THE TWO-MINUTE RULE The hardest part of any task is starting it. To get over the initial hump, James Clear, the author of Transform Your Habits, suggests committing just two minutes to it. Want to make it to the gym more often? Pull out some cute workout clothes. Trying to clean up your diet? Look up healthy recipes. The momentum you get from doing that one simple thing will propel you forward. DELAY, DON’T DENY Tell yourself you’ll eat that cupcake later. A study in The Journal of Personality and Social Psychology found that this technique takes away temptation in the moment. You’ll forget about the cupcake or lose your…

FIT FACTOR 3/10 Hoisting the sails required some upper-body strength, so I worked up a sweat. But participants wouldn’t have a chance to assist in rigging the boat, so there won’t be much physical exertion. It does get hot, though, so make sure you’re adequately hydrated. FUN FACTOR 8/10 I’d recommend it to just about anyone. What’s not to like? You get to enjoy the sea breeze, take great photos, and enjoy the company of those near and dear to you. FEAR FACTOR 2/10 There’s nothing daunting about the experience, but you will be under the sun, so slathering on sunscreen to protect yourself against UV rays is a must. Make sure it contains at least SPF30! WHERE TO SIGN UP Sessions are listed on www.dbsbythebay.com/sailing and you can book…

It’s easy to get caught up in the busyness of life, but slow down for the sake of your health. Chronic stress has been linked to depression, weight gain and heart disease, among other things, so it’s important to keep it under control. Calm down in a jiffy by taking PNT200 ($53 for 30 tablets, www.funggohpharma.com.sg), a supplement made from organic milk extract. It works the same way as benzodiazepines, a type of sleeping pill, but without any harmful side effects. Instead, this helps to reduce your brain’s response to perceived stressors and anxiety, so you’ll zen out in no time.…

Smart tweaks to your diet will get results and help renew your commitment. The dreaded weight loss plateau – it’s something most dieters encounter around the six-month mark, research shows. You continue working out and eating right, yet nothing. No more progress. Plateaus are so intensely frustrating that they often prompt people to quit their diet altogether. “You think: ‘I’m putting in all this effort and not seeing results – is it even worth it?’ But you can get through it,” promises Meghan Butryn, a psychology professor at Drexel University. WHY PLATEAUS HAPPEN After you lose weight, your body operates more efficiently and needs less energy to do everything, including your workouts, which means you burn fewer calories. At the same time, your system is biologically programmed to get you…

CHOOSE ORGANIC. The farming practices that are used to grow supersize pest-resistant crops sap produce of minerals like calcium and iron, according to a landmark study in The Journal of the American College of Nutrition. Organic produce has more nutrients, says Dr Frank Lipman, the founder of the health company Be Well. SPREAD THE GOODNESS AROUND. The body can absorb only so much of any mineral at a time. “When you try to get 100 per cent of the daily value in one meal, you actually take in less of it,” explains nutrition and fitness expert Liz Applegate. Eat no more than half of the recommended daily allowance in one sitting. DON’T FILL UP ON FIBRE. Get too much of it and you risk speeding minerals and other important nutrients…

To these three women – who range from 36 to 51 years old – age is really just a number. They’ve stayed in top shape through the years, and have dared to challenge conventions and push past their own limits. Read on and be inspired to achieve your own #fitnessgoals. The Yummy Mummy Name Karen Tan Age 43 Back when Karen was just seven, a routine health check-up revealed that she had a heart murmur. She was put on daily medication and exempted from physical education lessons throughout primary school. Thankfully, a follow-up screening when she was 12 showed that she was clear of the condition, and Karen was free to start exercising again. Now, this hot mama, who works as a community partnerships manager at a local charity, is…

Pounding the pavement puts a lot of impact on the joints, but consider this: Those forces will be good for your bones. In a new study presented at the European Congress of Endocrinology, researchers compared the bone health of ultra-marathon runners to same-age adults who did low- to moderate-intensity exercise. They found that the former group had higher levels of P1NP, a protein associated with bone formation. The authors believe that the high physical load from running stimulates bone tissues to regenerate to keep up with the impact. “The everyday man and woman needs to exercise moderately to maintain health,” says lead author Dr Giovanni Lombardi. “However, our findings suggest that those at risk of weaker bones might want to take up running rather than swimming or cycling.”…

Support our local netball team at the 11th edition of this nail-bitingly intense netball competition, featuring international teams from Botswana, Zambia, Canada, Ireland and Papua New Guinea. WHEN Sep 4 to 10, various timings WHERE OCBC Arena, Singapore Sports Hub HOW MUCH From $10 Purchase from www.apactix.com/events/detail/ mission-foods-nations-cup-2016 or Singpost outlets MORE INFO www.netball.org.sg…

As you head outside for a long run or crank up the resistance in a spinning class, you’re focusing on muscles you’re going to build and calories that are being burned. But it turns out you should also be thinking about how your hormones will be affected. Oestrogen and progesterone, the two most important female sex hormones, have a surprising and strong connection to your workouts, research shows. And how hard and long you exercise changes these chemicals a way that profoundly influences your health Done properly, working out helps keep your oestrogen and progesterone levels balanced. This is a big deal. It means, as doctors have discovered, that you have enormous control in maintaining your wellness from top to bottom. “We tend to think of oestrogen and progesterone only…

EAT By Chloe. (www.bychefchloe.com) 185 Bleecker St, New York, NY 10012 • At this vegan cafe, everything on the menu is made from scratch, including condiments and sauces. Grab The Guac Burger (US$9.95 or $13.50), featuring a patty made from black beans, quinoa and sweet potato encased in a wholegrain bun. If you love fries, try the sweet potato Air Baked French Fries (US$3.95). Sweet potatoes are richer in fibre as well as vitamins C and A. There is also a takeaway selection, which includes a Detox Kale Salad (US$9.95) and Matcha Kelp Noodles (US$5.95). Go early, as the cafe is known for its snaking queues during meal times. DRINK Matchabar (www.matchabarnyc.com) 256 West 15th Street, New York, NY 10011 • Matcha latte is finding its way to more cafe…

FRUITY 1 Tunglok’s Jackfruit with Pomelo Mini Snowskin Mooncake ($54 for eight assorted flavours, Tunglok restaurants) has bits of jackfruit and pomelo embedded in lotus paste for a sweet and sour kick. 2 The Momordica Fruit with Longan Mini Snowskin Mooncake ($64 for eight, Regent Singapore) from Summer Palace delivers subtly sweet notes and a dose of antioxidants from the Chinese herb luo han guo, while teasing the palate with mild flavours of cheng tng, a popular local dessert. 3 The passion fruit-infused lotus paste pairs perfectly with the tangy plum-flavoured snowskin in the Passion Fruit Paste with Plum Snowskin Mooncake ($56 for six, Holiday Inn Singapore Atrium) from Xin Cuisine Chinese Restaurant. SAVOURY 4 Wan Hao Chinese Restaurant’s low-sugar White Lotus Seed Paste with Prized Karasumi & Angelica Baked…

Though most diets focus on ways to eat less, consuming more food in the morning can help you lose weight, says Dawn Blatner, a registered dietitian in the US. In fact, a recent study found that kids who ate two breakfasts (one at home and one at school) didn’t gain more weight than those who ate just one, and were less likely to be overweight than those who skipped the meal entirely. Most adults don’t need two full breakfasts, but if you exercise in the morning or eat late lunches, a hearty mid-morning snack with produce and protein – oranges and a latte, smoked salmon on cucumbers, or a banana with walnuts – is a good idea, Dawn says.…

The secret to strengthening and reviving damaged, lifeless hair lies in using products that contain keratin. The reparative ingredient is naturally found in your hair, and helps to “patch up” frays in the outer layer – or cuticle – of each strand. Try using any of the Urban Care (from $14.90, Watsons) products. They all come with herbal keratin derived naturally from wheat, corn and rice, and will help to nourish your mane and restore it to its silky glory. The entire range is also paraben- and- silicon-free!…

To look as if you’ve spent all day playing under the sun – without the damage – you can’t just coat your face in bronzer. Strategy is involved in getting a natural glow, and luckily it’s easy to nail. “Start with blush on the apples of your cheeks, dust bronzer everywhere the sun would hit, and then tap on a bit more blush,” says Troy Surratt, a makeup artist and the founder of Surratt Beauty. “This perfectly mimics the warm cheeks and radiant tan that the sun creates.” Master the technique with the tips on the following page. Prep with moisturiser Starting with smooth skin is the key to achieving a sexy bronze. “Blending makeup over dry skin is like wearing a silk top over a lumpy bra,” says Rebecca…

PLUS! RECEIVE FREE BEAUTY TRAVEL SETS WORTH $164 (Limited to the frst 100 subscribers each month) Repair damaged hair and split ends with the botanical-keratin-rich Phytokeratine Reparative Kit worth $75.90 Looking your best from head to toe is easy with Nuxe Huile Prodigieuse Coffret worth $88 Subscribe to any of these titles to enjoy this promotion. You can also send your best wishes with a special e-card when you subscribe. To subscribe, log on to http://sphmagazines.com.sg/digihatch2016 or scan the QR code. ALSO, YOU STAND A CHANCE TO WIN: • A CHAUFFEURED KOMBI ROCKS JOYRIDE AND LIMITED-EDITION COLLECTIBLES FOR TWO WORTH $288* . • A 20% DISCOUNT* WHEN YOU DINE AT KOMBI ROCKS DINER. Retro Kombi Rocks Diner offers Teochew and Thai fusion dishes. It even boasts a ›eet of restored…

With his boyish good looks and trim, toned figure, you’d never have guessed that 34-year-old Lee Yi Hugh was once 25kg overweight. Initially a sports addict, he used to work out vigorously and actively trained in judo until a high-school injury caused him to stop exercising. Coupled with a love for food, he steadily packed on the kilos. His life seemed set on a downwards spiral, but he was determined to turn it around after falling in love. Now, this Taiwanese fitness influencer works with international brands like Volvic, and currently boasts a Facebook page (www.facebook.com/yihugh) with over 780,000 fans who he regularly encourages to keep fit. He also documented his weight loss tips and fitness advice in a Mandarin book, Get Leaner With Hugh ($25.47, singapore.kinokuniya.com), which is a…

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Attention, single shoppers: Toting a reusable grocery bag could get you a date, according to new research from Loyola University Maryland. Study participants judged strangers who spent their cash on eco-kind goods as warmer and smarter, and felt that they would make a better match than those who filled their carts with luxury items. “When you choose an earth-friendly option, you’re showing that you’re willing to sacrifice convenience for the benefit of others, which most people believe is a positive partner trait,” explains Theresa DiDonato, the study’s author. Put a lid on it Why is it that some days the littlest thing can cause a fight? Sleep, or lack of it. A single night of poor Z’s can make your brain lose its ability to tell what’s important and what’s…

It’s one thing to have a flat tummy, and another to have sculpted, six-pack abs. At 39, celebrity mum Jaime Teo defies what science tells us: That our bodies get physically weaker as we age, especially after hitting 30. That our muscle mass starts declining. That fat starts accumulating. That waist lines start expanding. There’s no trace of flab on her 1.66m, 48kg to 50kg frame. Her limbs are toned, her stomach taut. During our three-hour photoshoot, she prances around with the energy of an 18-year-old. Hundreds of photos are taken of Jaime in different swimsuits. Clearly, she knows her best angles and milks them, smiling relentlessly. While she looks picture-perfect in almost every shot, what catches everyone’s attention is her six-pack abs. Unabashedly defined. Gloriously real. Then she impresses…

Yes, you should pee after sex. But if you don’t have to right away, instead of trying to squeeze out a few drops, it’s better to drink some water, wait a half hour, then pee, says Dr David Kaufman, a urologist in New York City. The reason: The bacteria that cause urinary tract infections come equipped with little “hooks” that grab onto the urethra and bladder. The more forcefully you urinate, the more effectively you dislodge these unwanted microbes. (When you can, drinking a few glasses of water before sex can help too.) If you have recurrent UTIs, Dr Kaufman also suggests showering before sex to rinse away any existing bacteria, and taking a multi-strain probiotic supplement daily to boost the number of healthy, infection-fighting bugs in your vagina.…

Getting older – it’s inevitable. The body’s metabolism begins slowing down in your 30s. Fine lines, dark spots and other signs of ageing start appearing on your skin as early as your late 20s. So this month, we aim to help you age gracefully, inside and out. We’ve got a 30-minute workout that builds strength and burns fat efficiently. And we expound on the youth-enhancing benefits of aerial fitness, plus list down where to find these classes in Singapore. Learn how to keep your skin in good shape with expert advice and the right age-defying products. That’s not all: We also profiled three women over 35 – all of whom look fantastic – to tap into their fitness, beauty and wellness tips.…

Shake up your go-to interval routine with this energising circuit, and you’ll not only burn tons of calories but also take your firming – and fitness – up a level. Because your muscles get worked every way as you go low, jump high, run fast, lift weights and change directions – all in the same session – you reap incredible sculpting and afterburn benefits, say Kirk Dewaele and Brandon Cullen, the co-founders of Madabolic Inc., a studio in Charlotte, North Carolina, known for its HIIT workouts that emphasise variety. Their fresh approach rolls primal movements (squatting, jumping, crawling), power, strength, cardio and rotation into every class. Incorporating strength in your HIIT session like this torches calories on the spot, and improves your muscle function enormously by stimulating muscle growth and…

If I could do only one no-equipment exercise for the rest of my life, it would be the burpee (where you drop into a chest-to-floor push-up, then jump as high as you can). You just can’t get much more out of a single move. One rep engages all your major muscle groups, and when you do 10 quick reps, you’ll get the same metabolism-boosting effects as a 30-second all-out sprint, a study by the American College of Sports Medicine finds. Here are three new ways to do the move, so the next time your routine calls for burpees, you won’t get bored – and you’ll always see results. THE DOUBLE DIP Stand with feet hip-width apart, arms at sides. Crouch, place hands on floor, jump into a plank. Do a…

Both hormones are produced by your ovaries as part of your monthly cycle, which can last anywhere from 21 to 35 days and is divided into phases. During the first, known as the follicular phase, your brain signals your pituitary gland to send follicle-stimulating hormone (FSH) to your ovaries, so they step up the production of oestrogen to thicken your uterine lining. During ovulation, the sharp rise in FSH is followed by an increase in luteinising hormone, which prompts your ovaries to release an egg. Next comes the luteal phase, when your levels of oestrogen and progesterone rise to keep your uterine lining intact so that an egg can implant itself there in case of pregnancy. If you don’t become pregnant, oestrogen production halts, and this triggers your period. Even…

Not all fats are bad. In fact, eating the right type (like omega-3 fatty acids from oily fish) may help you lose weight and even get smarter. Learn about the good and bad fats by thumbing through Food For The Brain ($9.90, major bookstores). In this new book, co-author Prof Takuji Shirasawa, a Japanese scientist who specialises in anti-ageing, shares his latest findings. You’ll be inspired to include more healthy fats in your diet, as the book features 40 easy recipes for wholesome dishes, like quinoa porridge as well as tuna and avocado quesadilla. From now to September, receive a free 200ml can of Ayam Brand Coconut Milk with every purchase of a copy.…

COCOA-BERRY SMOOTHIE BOWL It tastes like dessert, but protein powder and berries (high in antioxidants) make this blend a potent recovery meal, says Lori Zanini, a dietitian in Los Angeles and a consultant for the Tone It Up Nutrition Plan. Place 1 scoop chocolate protein powder, ½ cup unsweetened almond milk, 1 teaspoon cacao powder, ½ cup frozen raspberries, ½ banana and a handful of fresh spinach in a blender and process until smooth. Top with 1 tablespoon goji berries, 1½ teaspoons cacao nibs, a small handful of blueberries and/or raspberries and 1 tablespoon toasted coconut flakes if desired. (343 calories per serving) CHICKPEA-TOMATO AVOCADO TOAST The chickpeas add protein, and the mono-unsaturated fat and fibre in the avocado keep you feeling full. Mash ½ avocado and spread on 1…

New Benefit Cosmetics Ready, Set, Brow! Clear Brow Gel ($42, www . sephora.sg ) is raising arches and giving them flex appeal. Its special elastic polymers hold your brows in place for a full 24 hours without the “I can’t move my face” feeling that comes from shellac-like formulas. “This product also gives hair a realistic sheen and won’t flake,” says Jared Bailey, a global brow expert for the brand. To apply, use the long bristles on one side of the brush to comb the fullest part of your brow upwards. Then flip the wand and pull its short bristles through the tail end of your brow, angling it towards your hairline.…

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Scary news for couch potatoes: A new study of over 86,000 people in Japan found that those who watched more than 2½ hours of television a day had a 70 per cent increased risk of dying from pulmonary embolism (a lung blood clot) compared to those who didn’t binge on TV. The clots usually form in the leg or pelvis area due to inactivity, but can travel and become lodged in small blood vessels. If you still can’t kick your Netflix habit, try these tips from study author Dr Hiroyasu Iso to cut your risk instead: “After an hour or so, stand up, stretch, walk around. Or while you’re watching TV, tense and relax your leg muscles for five minutes.”…

Vitamins may be the nutritional superheroes everyone talks about, but minerals deserve an equal share of the spotlight. They play a key role in muscle strength and flexibility, bone density, and heart and lung health, research shows. That makes them especially important for fit women who exercise regularly, says Liz Applegate, the director of sports nutrition at the University of California, Davis. What’s more, studies report that activities like cardio and strength training can actually drain your stores of minerals. “Zinc and magnesium are lost through sweat during exercise,” says dietitian Kim Larson, a spokeswoman for the Academy of Nutrition and Dietetics in the US. And endurance training may deplete calcium, according to a study in the Journal of the International Society of Sports Nutrition. That’s a big problem, since…

30 The age where you start losing bone and muscle mass, says Dr Tan Chyn Hong, an orthopaedic surgeon at Mount Elizabeth Novena Hospital. This causes your metabolism to slow down, making it easier for you to gain weight. 300kcal The average number of excess calories Singaporeans consume daily, according to the National Nutrition Survey 2010. 5.2% The average annual weight gain for women aged 25 to 44, based on a study in The New England Journal of Medicine. 150 The number of minutes of moderate aerobic exercise you should do a week, says Dr Joan Khoo, consultant endocrinologist and director of Changi General Hospital's Diabetes Centre. She recommends brisk walking, cycling and swimming. To prevent overexertion, the number of hours should be distributed across at least three…

Your first look at the latest fitness trend might have been on Instagram (#AerialYoga), where pics of gorgeous, gravity-defying yoga poses have been proliferating. But you don’t need to be an acrobat – far from it – to learn and love aerial, or antigravity, workouts. INVERSIONS HELP YOU STAY YOUNG Exercising on a hammock lifts you in more ways than one. RELIEVES STRESS The increased flow of blood and fluid to your brain boosts the creation of neurotransmitters that regulate your hormones, as well as the production of endorphins that are responsible for making you feel balanced and happy. Research has also found that during the first 10 seconds of an inversion, muscle tension decreases by an average of 35 per cent. IMPROVES MENTAL FUNCTION With improved blood and oxygen…

If you’re pushing yourself to take back-to-back gym classes and skipping rest days to drop kilos, a new study suggests you may be better off downsizing your sandwich than supersizing your exercise routine. Researchers at Hunter College in New York found that moderately active people – those who work out three to four times a week and get in their steps every day – burn about the same calories (up to 2,600) daily as people doing any greater amount of activity. “Your body seems to have a ceiling on how many calories it can burn in a day,” explains Herman Pontzer, the lead author of the study. The theory is that while your body will incinerate big calories during a long workout, it might compensate by spending less energy the…

If your shoelaces always manage to break free during runs, try this tying method from pro trail runner Megan Kimmel, an Asics elite athlete. Start off as usual with a simple knot. Then make two rabbit ears and cross those over each other. Tuck one ear and put it through the hole, then tuck the other ear under and through that same hole. Now pull both ears to tighten the knot. The interlaced ears beats old-school double knots for staying power, Megan says. When you’re done with your run, just one tug on either end will undo it all.…

Bright-coloured fruits are especially high in antioxidants, which protect you from cellular damage caused by free radicals in the body. Recently, scientists found a strong link between pomegranates and urolithin A, a compound that’s known to counter the effects of ageing. Pomegranate seeds contain chemicals that trigger the production of urolithin A during digestion. When tested on animals, the lifespan of worms increased by 45 per cent, while adult mice showed a 42 per cent higher endurance while running than equally old mice. More studies are underway to examine the effect on humans. Meanwhile, no harm loading up on these nutritious red rubies. Besides eating them on their own, add pomegranate seeds to yogurt, cereal and salads for extra crunch.…

The earthiness of fresh basil and the sweet-tart flavour of pineapple combine to create a beautiful balance. This duo is also a powerfully healthy pairing, says LeeAnn Weintraub, a nutritionist in Los Angeles. “Basil contains the essential oil eugenol, which is a potent antioxidant. Pineapple is rich in cold-fighting vitamin C as well as bromelain, an anti-inflammatory enzyme.” So this wrap isn’t just tasty, it will also give your immune system a big boost. Chicken, Basil and Pineapple Collard Wraps SERVES: 2 ACTIVE TIME: 30 MINUTES TOTAL TIME: 40 MINUTES • 1 tbsp tamari or soya sauce • 1 tbsp plus ½ tsp fresh lime juice • 1 tsp sesame oil, toasted • 1 garlic clove, minced • 170g boneless chicken breast • Salt • Black pepper • 2 large collard leaves • 1 bunch fresh basil • ¾ cup…

You already know that double cleansing does a world of good for your skin, but if you can’t stand the greasiness that comes with oil-based makeup removers, give the Orbis Oil Cut Cleansing Liquid ($23) a go instead. While it works the same way as conventional cleansing oils, this is actually 100 per cent oil, fragrance- and- alcohol-free and won’t cause any flare-ups or breakouts. Instead, a botanically-derived hydrating base helps to effectively remove all traces of dirt and makeup. So refreshing!…

A BURST OF ENERGY Making sure your immune system is in top shape is important when leading a hectic lifestyle. Fight off germs and infections by taking Enervon With Vitamin C ($13.90 for 30 tablets, $39.90 for 100 tablets) daily. Each pill contains a vitamin B complex to aid your body with energy release, and vitamin C to keep you strong and healthy. Available at leading pharmacies, supermarkets, Chinese medical halls, Mustafa and Robinsons. FLORALS ARE IN You should never have to sacrifice comfort for style. Recognising the importance of looking and feeling good, Skechers has created a versatile range of sneakers within its Fashion Fit collection, endorsed by pop singer Demi Lovato. With pretty floral patterns on smooth uppers, the walking shoes have super-soft memory foam-cushioned insoles, plus shock-absorbing…