Tabla de contenidos para October 2016 en Shape Singapore

I’m driven. I’m passionate about my job. And I have a serious phobia about wasting time. Yes, I’m a Type A (and proud of it). On the flip side, this personality type worries a lot, gets impatient easily, and is prone to developing conditions like high blood pressure and heart disease. Yikes! But whether you’re a Type A or not, too much stress can take its toll on your health. Singapore is one of the world’s most fast-paced societies, and research has shown that city living has been linked to depression and anxiety. Managing stress is so important for your well-being, and this issue’s Feel Good, Fast! section focuses on just that. With World Mental Health Day falling on Oct 10, there couldn’t be a better time to run this…

Love online shopping but hate the uncertainty of delivery? Rent a Popstation locker, which lets you collect, return or post a parcel anytime you like. A free service by Singpost, Popstation has lockers in over 100 locations islandwide, including various shopping malls, petrol stations, and community centres and clubs. Tip: The next time you check out from sites like Zalora, Uniqlo, Qoo10 and Taobao, simply choose Popstation as your preferred collection method. Visit www.mypopstation.com to find out more. Never miss a parcel again!…

“Optimists expect the best for the future, but they also know when it’s time to cut their losses and move on.” You’ve heard that being positive is good for you. When your mood is upbeat, you feel happy and energised. You’re healthier, too: Recent research shows that optimists recover from illness faster, have stronger immune systems and live longer. That’s probably because they deal better with stress than other people, says Carsten Wrosch, a professor in the Department of Psychology at Concordia University. “When pessimists are more tense or anxious than usual, their levels of damaging cortisol, a stress hormone, shoot up. But that doesn’t happen for optimists. Their resiliency protects them.” Yet, sometimes, looking on the bright side just feels wrong. If you get a traffi c ticket on…

When you’re having a down day, reach for your most luxurious skin cream. Research shows that it may be the TLC you need, since a negative mood can make you more sensitive to tactile rather than visual stimuli – and more likely to crave pleasant textures. “That’s because we’re hardwired to associate a soft touch with a feeling of comfort and protection,” says Dan King, the author of a study on senses and buying behaviour in the Journal of Consumer Research. In one of his experiments, participants in a negative state of mind said that applying a hand lotion made them feel better – even more so when the lotion was especially rich. Here are 18 exceptionally silky mood changers. 1Clinique Moisture Surge Intense Skin Fortifying Hydrator ($77, Sephora) 2Fresh…

When you have no choice but to miss your gym workout, whip out the MTG Sixpad Abs Fit ($299, Aibi) for a quick toning session. Tack the electrode pads on your abdomen (under your shirt) and let the automated training programme run. For 23 minutes, your muscles will vibrate and contract at progressive intensity levels, as they receive electrical impulses via electrical muscle stimulation. The result: A tighter, toner mid-section. Do this daily for a month or so and you can start showing off your tummy in cropped tops!…

Warm up for five minutes with some dynamic stretches – knee hugs, ankle grabs, inner-thigh stretches, walk-out planks, walking lunges, arm rotations, trunk twists. Then do the following moves in order for 30 seconds to one minute each as indicated, with little to no rest between sets. Complete the circuit three times. Mix this workout into your routine twice a week for max results. You’ll need A stability ball. Choose one with a diameter according to your height: 1.52m tall or shorter: 45cm 1.53m to 1.70m: 55cm Taller than 1.70m: 65cm The key is that you want your knees to bend at 90 degrees when you’re sitting on the fully inflated ball. 1 SPLIT LUNGE Works abs, butt, quads, hamstrings Stand on right leg in front of ball with left…

• HOT Get a spice kick from the extra-crispy Eatrageous Wasabi Ranch Chips ($3.75 for 85g pack), made using a clean cooking technology that doesn’t involve frying or baking. Per 28g serving: 100kcal, 2g fat, 0g sugar • NUTRITIOUS No saturated fat or trans fat in The Daily Crave Himalayan Pink Salt Lentil Chips ($6 for 142g pack). Top the chips with chopped tomatoes, mixed herbs and a dash of olive oil to make lovely bruschettas. Per 28g serving: 100kcal, 4.5g fat, 0g sugar • SWEET AND SPICY Tease your taste buds with Sweet Jalapeno Smart Fries ($3.45 for 85g pack). The potato sticks do not contain any artificial additives. Per 28g serving: 100kcal, 2g fat, 1g sugar • WHOLESOME New Zealand Kettle Korn ($6.45 for 12 packs) is markedly…

MARIGOLD has teamed up with celebrity chef Eric Teo, culinary director of ET Culinary Arts, for MARIGOLD Yoghurt Adventures, which creates healthy and delicious recipes using MARIGOLD Yoghurt that you can easily whip up at home. You may have eaten it straight from the container, dolloped it over a bowl of fresh fruit, added it to your overnight oats, or even gone as far as to use it as a dip. Yogurt is an easy and tasty way to add essential nutrients like protein and calcium to your meals. MARIGOLD Yoghurt contains calcium, real fruits (except the Natural variant) and live probiotic cultures said to promote a healthier digestive system. Awarded the Healthier Choice Symbol by the Health Promotion Board, MARIGOLD Yoghurt can be used as a healthier alternative to…

The Body Shop Himalayan Charcoal Purifying Glow Mask ($32.90) Formulated without parabens, silicone or mineral oils, this tingling mud mask gives off a cooling and soothing effect when applied. A mix of bamboo charcoal, antioxidant green tea leaves and antibacterial tea tree oil unclogs congested pores after just one use. Innisfree Super Volcanic Clay Mousse Mask ($29) Blackheads and whiteheads don’t stand a chance against this. Combining the power of AHA, BHA and volcanic extracts, this rich mousse refines skin, removes dirt and sloughs away dead skin cells for a softer and smoother visage. Dermalogica Charcoal Rescue Masque ($94, Asterspring) This features activated binchotan white charcoal from Japan – a natural detoxifier that helps to draw out impurities – as a key ingredient. It’s also got niacinamide to help reduce…

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Looking at how comfortable and natural Cheryl Wee is in front of the camera, it’s hard to imagine that the 29-year-old starlet struggled with body image issues in the not-so-distant past. Back in 2013, when Cheryl started making a name for herself in the entertainment industry, she succumbed to the usual pressures of body ideals. “I thought it was my responsibility as an actress to look good, and tried to achieve that by losing weight,” she says. “I subscribed to any diet that promised to make me thin. It was the only thing I cared about for a period of time, and it consumed me.” The next two years were a tumultuous journey of extreme dieting and self-discovery for Cheryl. She shares more: • The craziest thing I ever did…

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Having trouble dozing off at night? Let the day’s worries melt away by taking PNT200 ($38 for 30 tablets, www.funggohpharma.com.sg), a natural supplement made from organic milk extract. This stress buster is proven to be as effective as benzodiazepines – a type of sleeping pill – but without any negative side effects. Best of all, it’s also suitable for those with sensitive stomachs, as it’s made lactose-free. 40% How much more likely women who experience PMS are to develop high blood pressure compared with those who don’t have the condition. “The same things that may cause PMS – hormonal dysfunction, chronic inflammation and deficiencies in certain micronutrients – also contribute to hypertension,” explains lead researcher Elizabeth Bertone-Johnson. The good news: Her research shows that women with a higher intake…

Determine how much water you need after exercise by weighing yourself before and after your workout. For every ½kg lost through sweat, drink 600ml to 700ml of H2O to rehydrate. The fitter I get, the more I sweat. Why is that? “There are two main reasons. One is that as you improve your fitness, you tend to exercise more intensely, which can make you sweat more,” explains Mary Beth Brown, an assistant professor in the Department of Physical Therapy at Indiana University. “The other is that you get better at sweating the more you do it.” You’ll start perspiring earlier in your workout, and more of your sweat glands will be activated to help rid your body of excess heat. But keep in mind sweat isn’t the only measure…

INTENSITY Hard (RPE*: an 8 or 9 out of 10) TOTAL TIME 31 minutes YOU’LL NEED A watch (or something to keep time with) and a plyo box (most gyms have at least a few of different heights). If you’re a beginner, start with a 50cm box (or shorter if needed). If you’re more advanced, go for a 60cm to 80cm one, Kenny suggests. If you’re home or outside, you can sub a sturdy bench (Kenny recommends using a backless one, if possible). HOW IT WORKS Complete the warm-up. Then start with round A, working as quickly as you can with good form to complete the reps in less than 1 minute. Use any remaining time left in that minute to rest. Continue through rounds B, C, and D. (Remember…

Dress the part, get the job done. When people suited up in business attire, their thinking was more big picture on mental tests than that of their casually dressed peers, according to a recent study at California State University. The key? You want to encourage anything that gets you in the right frame of mind for the task ahead, including your workout, says lead study author Abraham Rutchick. That means if you’re bound for the gym, pulling on your newest pair of textured tights could make you feel more pumped and powerful – and eager to up your game in boot camp class.…

You know that taking more omega-3 fish oil while preggers helps to boost Junior’s brain development. Now, new research says that fruits are ideal too. A study of 688 Canadian infants found that the more fruits their mums consumed during pregnancy, the higher the babies scored on cognitive function. When pregnant mothers ate six or seven servings of fruit or fruit juice a day, their one-year-olds had IQ scores that were six or seven points higher than the average of 100. “We know that the longer a child is in the womb, the further they develop – and having one more serving of fruit per day in a mother’s diet provides her baby with the same benefit as being born a whole week later,” says lead author Piush Mandhane, an…

When it comes to a food that hits on multiple health fronts, it’s hard to outdo coconut. Its water is super-hydrating, its oil can protect your heart, and its meat is full of fibre. That versatility, plus its creamy texture and islandy flavour, are exactly why chefs are excitedly brainstorming ways to showcase the tropical treat. Here, chef Guy Turland, co-owner of Bondi Harvest in Santa Monica, California, and a co-author of the new Bondi Harvest cookbook, shares some inspired ideas. Top sweet potatoes with coconut butter With the consistency of nut butter and the velvety texture of oil, coconut butter will melt into your baked sweet potato, adding tons of flavour and a luscious silkiness. Make your own by whizzing shredded, unsweetened coconut in a…

STAY STRONG, KIDS! No parent likes watching Junior fall ill, so keep bugs and viruses at bay by feeding your little one Enervon-C Kidz Syrup ($8 for 120ml). It’s made with a host of essential minerals like vitamins A, B+, C and D to increase your tot’s immunity. The gentle formula is also safe for babies, and helps promote healthy appetite and weight gain. Available at leading pharmacies, supermarkets, Chinese medical halls, hospital pharmacies, Mustafa and Robinsons. SHAPE UP! If you’re looking for an extra boost in your slim-down efforts, give the Touche Elite LiposlimCare Body Slimming Treatment a go. This works to give you an instantly more firmed and lifted figure. It uses a combination of three different South Korean technologies for overall toning: Multi-polar Radio Frequency Technology to…

1 Dark Green Veggies Several studies have linked low levels of folate with depression. Ensure you’re getting enough of the B vitamin by eating dark green veggies like asparagus, broccoli, spinach and mustard greens, which are delicious steamed or in a salad. 2 Walnuts A study by Tufts University discovered that having these keeps your memory sharp, and could even reverse symptoms of brain ageing. 3 Cheese The next time you’re about to have a panic attack, take a break and treat yourself to few bites of cheese or a glass of milk. These are often fortified with vitamin D, which has been said to alleviate feelings of anxiety. 4 Turkey Ham Trytophan is needed to produce the feel-good chemical serotonin, and the most well-known source is turkey. Other good…

Give your bones some love when you observe World Osteoporosis Day (Oct 20) this month. According to the Health Promotion Board, women are more prone to getting the condition than men, and we can lose up to 20 per cent of our bone mass after menopause. While loading up on calcium is a good idea, remember to get your fix of weight-bearing exercises like brisk walking or jumping too. In fact, a previous study published in the American Journal of Health Promotion found that premenopausal women who bounced 10 times twice daily (with 30 seconds rest between jumps) increased their bone density over just four months. Now, that’s a good reason to head to the trampoline park pronto.…

Stress is such a big part of modern-day life. And it doesn’t just make us feel awful emotionally – it can increase the risk of health conditions like depression, heart disease and obesity. In light of World Mental Health Day on Oct 10, we’re reminded of the importance of managing our stress levels. This special section has all you need to do just that, from new ways to relax in Singapore to brightly coloured sportswear that’ll make working out a happy experience. Start with the insightful piece on practising positivity and optimism every day, and then read on!…

It’s not an exaggeration to say that whole grains are good for both the mind and body. Besides fuelling you with fibre and antioxidants, those nutritious morsels stimulate the production of serotonin and melatonin – hormones that relax the brain, make you feel good, and help you sleep better. Studies have shown that a diet that’s high in whole grains reduces the risk of mood swings, anxiety and depression. Plus, whole grains are low on the glycaemic index, so you’ll stay satiated and energetic for longer. Treat them as your healthy, happy pill! Spiced Pork and Cherry Kebabs MAKES: 4 SERVINGS ACTIVE TIME: 20 MINUTES TOTAL TIME: 30 MINUTES •2/3 cup water •1/3 cup bulgur wheat •4 garlic cloves •400g no-salt-added chickpeas, rinsed and drained  •½ cup carrot, grated •2…

For the next half hour, you’ll be carving your core from every angle and achieving the defined muscles that come from the more intense squats and lunges required when working out on a stability ball. “Most of these moves provide a ton of glute activation and a focus on hamstrings – the combo you need for a firm butt,” says Traci Copeland, a Nike master trainer in New York City who has perfected a way to get the most shaping power out of this go-to tool. “Adding a stability ball ups the core engagement throughout your workout,” Traci says. “Whether the exercises are standing or horizontal, you’ll need to keep your abs tight to control the roll of the ball.” Take the traditional crunch. You get 20 per cent more…

If you love your brew, you’ll be pleased to know that it has positive effects on exercise too. Its caffeine makes you more alert and less fatigued during a workout, and improves reaction time and coordination, says Brian St Pierre, a strength and conditioning specialist and registered sports dietitian. Plus, a cup of joe lets you go harder without feeling like you are. “It stimulates lipolysis, which is when the body releases stored fat into the bloodstream to be used for energy,” he explains. “This can lead to greater fat loss over time.” The catch? “It doesn’t work equally well for everyone, and definitely not for all activities.” If the caffeine makes you feel shaky or upsets your stomach, skip it. Otherwise, he says to stick with 250ml to 350ml.…

Lunch doesn’t have to be the same old, same old. For a dose of freshness – we’re talking about both ingredients and presentation – head to Kitchen by Food Rebel at 28 Stanley Street (tel: 6224-7088). Nestled between Cecil Street and Telok Ayer Street, this understated cafe-bistro is easy to miss. But walk in and you’ll be rewarded with a plethora of appetising choices. It prides itself on using ingredients that are organic, hormone-free, sustainable and locally produced. Kitchen by Food Rebel, which is founded by health coach Elika Mather and her husband, Richard, manages to make every dish a foodie highlight on its own. The Vegan Sweet Potato & Chickpea Bowl ($19) (above), though meatless, is screaming protein and good fats, satisfying even veggie haters. We can’t get enough…

Fresh apricots taste like the perfect mix of peach and plum, sweet with a subtle tartness. They brighten savoury dishes for few calories (one apricot has just 17), and pack a lot of nutrition into each bite – apricots are a rich source of disease-fighting antioxidants. Poach this small but mighty fruit for a quick dessert, and make these delicious chef creations your weekly staples. GRILL FOR A SWEET YET SAVOURY APPETIZER Halve 6 apricots, drizzle the cut sides with olive oil, and season with salt and pepper. Grill over high heat, flesh side down, for around 2 minutes until charred. When cool, cut into wedges and top with crumbled feta, shredded basil, chopped cucumber and a squeeze of lemon juice. JASON HOTCHKISS, DIRECTOR OF CULINARY OPERATIONS AT THE PATIO…

Forget frying your hair into submission – the latest head-turning styles are low maintenance, place less stress on strands, and require zero heat to achieve. “When you skip hot tools, even just for a month or two, your hair is easier to manage and looks healthier in the long run,” says hairstylist Nunzio Saviano, the owner of the eponymous salon in New York City. Here’s how to go unplugged for an effortlessly gorgeous mane. MAKE WAVES Anyone who has spent time at the beach knows that salt water is the secret to natural-looking ripples. To get the same effect without a trip to the ocean, try this trick: Right after a shower (or when your hair is a little sweaty post-workout), mist damp hair from roots to tips with a…