Tabla de contenidos para November 2016 en Shape Singapore

Figuring out the rules to living a healthy life isn’t exactly rocket science, but actually implementing them takes time and effort. The reality is, life itself is unpredictable. When we are super-stressed at the office, we end up snacking on junk food more than usual. When we fall ill, our workout schedule gets thrown off and it takes a while to get back into a rhythm. And even if we do manage to stick to a healthy routine of eating well and exercising regularly, we might get bored with it. That’s why this issue’s special Get Inspired! section focuses on fresh, new ways to take care of your health, fitness and well-being. Start with the story The Smart Life (pg 50), which covers cool gizmos that make living healthy way…

Do you dream of exploring world-class national parks in the US? Now you can, without having to fly there. The creators of Fitbit fitness trackers recently launched Fitbit Adventures, a feature in the Fitbit app (free, App Store and Google Play) that lets you virtually experience iconic landmarks in destinations like California’s famed Yosemite National Park as you walk. With every step logged, unlock breathtaking 360-degree photos of waterfalls, valleys and mountains. The unobstructed panoramic views will make you feel as if you are right there! Along the way, collect “treasures”, which come in the form of fun facts about your adventure, as well as health and fitness tips. We can’t think of a better travel deal than this!…

Yep, you read that right, and there’s new research published in the Circulation journal to prove it. The findings show that being sedentary is linked to an increased risk of dying from any cause, and this is true even if you’re doing spurts of exercise during the week. “Regardless of how much physical activity someone gets, prolonged sedentary time could negatively impact the health of your heart and blood vessels,” says Deborah Rohm Young, a lead contributor in the study. This means that your HIIT classes aren’t going to undo the negative effects of being glued to your chair when you’re in the office. So make it a point to sit less and move more today!…

The sipping point above which hot coffee or tea may boost your risk of oesophageal cancer. Liquids at that temperature and higher can scorch this part of your GI system, which can promote tumours, experts say. (The International Agency for Research on Cancer just classified drinking very hot beverages as probably carcinogenic to humans.) Previous research shows that hot drinks are often served at 70 to 85 deg C, but most people prefer them at a safer temp of 60 deg C, says Kenneth Diller, a professor of biomedical engineering at the University of Texas, who has researched the optimal temperature for serving hot beverages. He suggests sipping slowly and even slurping to prevent yourself from drinking a scalding-hot brew.…

We’re on the search for an inspiring fitness enthusiast to be on the cover of SHAPE . Do you love working out? Are you always looking out for new healthy foods? Do you share post-gym selfies on social media? If so, you could be our first SHAPE Fit Girl ! To join, upload a photo of yourself on Instagram, tell us why leading a healthy lifestyle is important to you, and hashtag #ShapeFitGirl. For more information, visit shape.com.sg/shapefitgirl. The winner will receive over $3,600 worth of prizes from our sponsors and be featured on the SHAPEcover! She’ll also be in photo shoots and videos, and invited to exclusive fitness events. Entry submission will close on Nov 14, 2016.…

WARM CHEEKS The infallible method for making a bronze flush look seamless in sunlight is to layer a cream blush with a powder bronzer. The creamy formula sinks into your skin as your body heat rises, so the colour seems as if it’s truly coming from within, while the bronzer sets the tint for a long-lasting finish. “I apply a nude rose hue all over the apple of the cheek with one side of a foundation brush,” Daniel says. “Then I use the other side of the brush to dust the powder bronzer from the middle of the cheek straight back to the hairline.” Don’t sweat the constant touch-ups. Makeup can look even sexier when it starts to warm up. Then it melts into your skin, creating the most radiant…

SORREL It has a lemon flavour that adds tang, and it’s full of vitamin C. Use the smaller leaves, which are best for eating raw. FRISEE Bitter, curly and crunchy, frisee is the perfect backdrop to the strong flavours of meat and fruit, and to creamy dressings. It’s also an excellent source of folic acid. MIZUNA This bright and earthy mustard green has a slightly spicy taste, and is packed with vitamin C and iron. RADICCHIO Rich in bone-building vitamin K, it adds a hit of sharpness. Toss radicchio with a balsamic vinaigrette to balance its slightly bitter taste. DANDELION GREENS Their strong flavour pairs well with rich ingredients like cheese and bacon, as well as fruit. Dandelion greens are high in calcium and iron. BABY SWISS CHARD Delicate and…

Red meat like beef is often villainised for its high cholesterol and saturated fat content, but it is also one of the best sources of protein and iron, two essential nutrients that women tend to lack. Protein is responsible for repairing and building muscles, while iron is needed to keep your energy level up. So remember to include pork, beef or lamb in your diet once in a while. To make a juicy steak that’s bursting with flavour, order the Eye Fillet ($33.60 for a 400g pack) from The Meat Club, an online red meat provider that sources beef and lamb from Australia. A special vacuum packaging keeps the meat fresh, so it can be stored in the fridge for up to 28 days. No freezing and thawing required! Delivery…

Moroccan Chickpea Soup •  ½ cup couscous• ½ tsp vegetable bouillon paste• 1/8 tsp ground cumin• 2 tbsp tomato sauce• ¼ tsp harissa• ¼ cup Swiss chard, thinly sliced• ¼ cup carrots, shaved• ¼ cup tomatoes, chopped• ½ cup canned chickpeas, rinsed and drained• 1 tbsp low-fat plain Greek yogurt, for garnish (optional)• 1 tbsp cilantro, for garnish (optional)• Salt• Black pepper 1.Layer couscous, bouillon paste, cumin, tomato sauce, harissa, Swiss chard, carrots, tomatoes and chickpeas in the jar. Pack yogurt and cilantro separately if using. 2.When you’re ready to eat, fill jar to the top with boiling water. Stir carefully, cover, and let stand for 10 minutes or until couscous is tender. Season to taste with salt and pepper, and garnish with yogurt and cilantro, if using. (491 calories) Lemony Orzo Chicken Soup •  ½ cup cooked orzo• ½ cup roasted zucchini…

There’s a wave of marine skincare coming your way. Infused with nutrient-rich sea ingredients like algae and kelp, these formulas have the power to deeply hydrate and even firm up your skin. “They’re also very high in antioxidants, so they help to deactivate the damaging free radicals that come from sunlight,” says Dr Debra Jaliman, a dermatologist in New York City. The results are to dive for. Find the actives in Algenist Splash Absolute Hydration Replenishing Emulsion ($84, Sephora) and Origins Maskimizer Skin-Optimizing Mask Primer ($38).…

1 Don’t lick This may be your first instinct whenever your lips feel dry, but resist the urge! Your saliva contains enzymes that can break down your skin’s protective barrier, and this further dehydrates your pout. 2 Go natural Avoid products that have artificial colours or scents, as these may cause irritations. You can even use coconut oil to deeply nourish parched lips. 3 Scrub daily Instead of buying a lip exfoliator, make your own sugar scrub. Mix a bit of coconut oil with a few drops of honey and raw sugar to form a thick paste. Then rub the mixture over dry lips to scrub and effectively remove dead skin.…

There’s a big uptick in the beauty category known as bi-phase, and the latest products make getting a luminous look as simple as whipping up salad dressing. Just like oil and vinegar, the ingredients in these formulas have distinct densities, which make them separate and sit in layers. “Shake the bottle to mix the elements and you’ll activate them,” says Jim Hammer, a cosmetic chemist in Uxbridge, Massachusetts. The benefits of this active solution are especially enticing when it comes to foundations, lip colours and eye shadows. The pigments are combined with oils and/or water to create a sheer yet vibrant colour pay-off. Your skin receives a hydrating boost as well, Jim says. Follow the pro tips on the next page for how best to phase them in to your…

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Set aside an afternoon of beauty pampering and defy the laws of ageing when you try out the TOUCHE Elite PROLight+ Derma Restorative Therapy. This luxurious anti-ageing skin treatment will leave your complexion softer, firmer and more youthful in just one session. The cutting-edge treatment uses the innovative 660NM Red Light Technology to stimulate fibroblast cells, encouraging them to increase elastin and collagen production in the dermis of your skin by five times. This effectively reduces the appearance of fine lines and wrinkles, helping to improve overall skin tone and texture. Based on medical studies conducted by the National Aeronautics and Space Administration, the red light has also been proven to help repair damaged cells to reduce inflammation and ageing. By increasing skin’s microcirculation process, the treatment helps to build…

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In an ideal world, we’d all have time to exercise regularly. Given our busy modern-day lives, working out can be tough at times. But here’s one activity you can easily fit into your daily schedule – walking. What’s more, it’s gentle on the joints and doesn’t cost you anything. Need convincing? Here are some of its benefits. 1 It helps you lose weight. Yes, walking may be low-impact but it can help you drop excess kilos. Research has shown that women who brisk walk for 30 minutes thrice weekly, plus do two moderately paced walks twice weekly, lose up to six times more fat around their waistline than those who only strolled five days a week. 2 It keeps you alive – literally! Sitting down for extended periods of time…

Boost your mood The low feeling you get when it’s gloomy and rainy outside is real; our emotions are affected by the weather. One of the easiest ways to perk up is to get some sunlight. Doing so can naturally increase the levels of serotonin – a chemical that helps to regulate mood balance – in your body. A deficit of serotonin has been linked to depression. Lower blood pressure In a study by the University of Edinburgh, researchers found that volunteers who were exposed to UV rays for 20 minutes had significantly lower blood pressure levels for an hour compared to those who were not. Sunlight helps the body produce nitric oxide, which in turn reduces blood pressure for better heart health. Strengthen your bones You…

SWEAT SMARTER These running and strength-training intervals fire up your fat melt and keep it burning hot for hours afterwards. By now you know that doing high-intensity intervals earn you a big calorie burn that lingers post-workout as your body revs its repair processes. But with infinite ways to approach a HIIT routine, the challenge is to find a sure-fire recipe for stretching out that bonus afterburn. At the boutique studio chain Orangetheory Fitness, the winning formula involves alternating between cranking up your cardio over a seven-minute block of time and doing a sculpting circuit. “You need to work out at a level that keeps your heart rate at 84 to 91 per cent of your max for a cumulative 12 to 20 minutes,” explains Orangetheory founder Ellen Latham, an…

Just when you thought a four-minute tabata drill was as micro as workouts get, now everyone is buzzing about the one-minute routine. Researchers from McMaster University, who have spent the past decade tinkering with the timing of HIIT sessions to measure their potency, recently found that one minute of intense work – three 20-second all-out sprints alternated with two-minute recoveries – is as effective as 45 minutes of steady cardio in boosting your cardiovascular fitness. So have they finally found the HIIT recipe that delivers the biggest body pay-off in record time? “There actually isn’t a single best way to do intervals,” says lead study author Martin Gibala. “The variety is infinite with these routines, and that’s empowering.” His suggestion: Switch up the duration of your sprints from one workout…

Simmer 4 carrots in boiling water for 8 to 10 minutes, then shock them in ice water. While they simmer, stir together 4 tablespoons vegetable stock; 3 tablespoons tamari or soya sauce; 1 garlic clove, sliced; 1cm piece of ginger, sliced; 2 tablespoons red or white wine vinegar; 2 teaspoons liquid smoke; and 3 teaspoons brown sugar. Pour this marinade over the cooled carrots and let sit overnight. When you’re ready to cook, put 1 teaspoon cooking oil in a pan over medium-high heat. Add carrots and saute for about 10 minutes, drizzling with marinade every few minutes and turning them regularly. Pop ’em into buns, add your favourite toppings, and dig in.…

Almond Apricot Energy Balls MAKES: 12 TOTAL TIME: 10 MINUTES •  1/3 cup dried apricot halves (around 6)• 1 tbsp honey• ¼ cup plus 1 tbsp almond butter, at room temperature• ¼ cup ground flaxseeds• ¼ tsp kosher salt• 2/3 cup rolled oats• ¼ cup freeze-dried strawberries, crushed into powder (optional) 1. Place apricots, honey, almond butter, flaxseeds and salt in bowl of food processor. Pulse five times, then process mixture for about 20 seconds. 2. Scrape down sides of the bowl, add oats, pulse five times, then process for another 20 seconds. 3. Use tablespoon measure to scoop out mixture. Shape each scoop into a ball, then roll in strawberry powder (if desired). Refrigerate until ready to eat. Nutrition facts per serving 84 calories, 5g fat (0.6 g saturated), 9g carbohydrate, 3g protein, 2g fibre,…

MYTH Washing your hair everyday dries it out DEXTER In Singapore’s humid weather, washing your hair daily with a gentle shampoo is actually the best way to keep it healthy. Not doing so can result in a build-up of oil and microscopic particles that clog your pores, leading to acne and hair loss. MYTH Blow-drying hair daily will damage it KEN Not if you blow-dry your strands to 80 per cent dryness. Prevent further damage by using a heat protectant and using the low heat setting on your device. MYTH Plucking grey hairs will cause more to grow KEN Instead of leading to more growth, plucking actually hurts your hair follicles and results in hair loss over time. MYTH Colouring hair damages it DEXTER With advances in technology, hair colouring…

Most of us have followed a three-pronged skincare regime – cleanse, tone, moisturise – our entire adult lives. But as the Korean beauty trend, which boasts a 10-step(!) daily commitment, continues to gain popularity globally, you have to wonder if we’ve been missing out. “The Korean trend can be beneficial, but it’s not completely necessary,” says Dr Whitney Bowe, a dermatologist in New York City. “What’s more important is to use products for your skin’s needs every day.” Those essentials have evolved over the years, experts say. Here are the new non-negotiables. Create a clean slate A quick soap-and-water routine is not enough if you live anywhere other than the pristine countryside. A double-cleanse method, borrowed from South Korea, offers a big pay-off in that it removes all the…

MAKE WAVES Sea salt sprays create straight-from-the-beach texture and waves, but they can be drying on strands. The oil phase in Bumble and Bumble Surf Spray (£22 or $40, www.lookfantastic.com) softens hair, offsetting that effect. NOURISH NAILS The cocktail of marula and almond oils plus vitamin E in Ciate London Marula Cuticle Oil ($26, www.sephora.sg) keeps nails healthy, hydrated and strong. PEEL AND REVEAL Algenist Genius Ultimate Anti-aging Bi-phase Peel ($118, www.sephora.sg) is a two-step peel in one. Glycolic and alguronic acids slough off dead, dull skin and boost cell renewal, while microalgae oil nourishes.…

SO REFRESHING! Instead of reaching for sweetened drinks, quench your thirst with Yeo’s Sparkle 100% Mineral Water. The mineral water is all-natural, with no chemicals or preservatives, and is endorsed with the Health Promotion Board’s Healthier Choice Symbol. Recently revamped with a trendy new packaging, each bottle now holds 600ml of hydration goodness, up from the usual 500ml. The sparkling water also comes in a 1.5-litre version, and is available at major supermarkets and convenience stores. ROCK THE ATHLEISURE LOOK You’ve probably noticed by now: Sporty chic is one of the hottest fashion trends that looks set to stay. Fusing elements of activewear and streetwear, the Calvin Klein Performance Women’s Fall 2016 collection offers jackets, tees, sports bras and tights that are as good for the gym as they are…

1 Eat Dessert Some people have great self-control; others struggle with it. Research published in the Journal of Consumer Research revealed that dieters were able to eat fewer unhealthy foods if they were satisfied sooner. They also found that those with low willpower were able to increase their self-control and gain satisfaction more quickly if they monitored how much they eat – for example, by counting the number of times they swallowed – making them behave like individuals with high self-control. 2 Drink Water A study by the University of Michigan found that people who are obese with a higher Body Mass Index tended to be under-hydrated, and vice versa. While the link between hydration and weight is not clear, lead author Tammy Chang mentions that hydration may be “overlooked”…

Picture yourself out for a run with a big hill looming before you. You could turn around and skip it. After all, you’ve already logged plenty of kilometres. Or you could channel your strength and energy and take that on. If you choose to charge over the hill, chances are you’ve got grit – the tenacity and stamina to work hard in pursuit of a goal, despite obstacles or setbacks. While talent and skills are important for getting ahead, grit is actually the biggest predictor of how successful you’ll ultimately be, research shows. “When it comes to achieving the goals that matter most, grit trumps talent, smarts, privilege and luck,” says leading researcher Paul G. Stoltz, the author of Grit: The New Science of What it Takes to Persevere, Flourish,…

Lemon eucalyptus In a study published in the Journal of the American Mosquito Control Association, a formula containing 32 per cent lemon eucalyptus oil offered protection from bites for three hours. The sweet, woody smell is thought to confuse a mosquito’s sense of direction and taste. Citronella One of the most common essential oils found in insect repellents, citronella has a sharp smell that effectively masks scents that mozzies find attractive. This makes it diffi cult for the bloodsuckers to accurately locate their target (you). Peppermint If you prefer a fresher scent, pick peppermint. A study published in the journal Bioresource Technology found that the oil offered up to 100 per cent protection against mosquitoes when applied topically.…

10-40% The percentage of patients with diabetes who are at risk of developing kidney disease. Thankfully, it can be prevented by controlling one’s blood sugar and blood pressure levels, and eating a low-protein diet. SOURCE U.S. NATIONAL KIDNEY FOUNDATION 9% The percentage of people in Singapore who are affected by diabetes. SOURCE DIABETIC SOCIETY OF SINGAPORE 30 minutes The minimum amount of regular moderate-to-intense activity you should do every day to stave off a host of illnesses, including diabetes. Those looking to lose weight should exercise even more. SOURCE WORLD HEALTH ORGANIZATION 1 in 3 Proportion of diabetics who are unaware they have the disease. SOURCE MINISTRY OF HEALTH 2 There are two major types of diabetes: Type-1, which is genetic and usually develops in people under 35, occurs when…

Mental stress, like trying to meet a crazy deadline at work, triggers inflammation the same way workout stress does. “When the brain perceives anxiety or danger, it kicks on inflammation,” says Dr Charles Raison, a professor of psychiatry at the University of Wisconsin-Madison. In small doses, your stress response can be good for you, says Firdaus S. Dhabhar, a professor of psychiatry and behavioural sciences at the University of Miami Medical Center. It prompts the release of cortisol and other molecules, which deliver a jolt of energy and alertness, and enhance the immune function to help you deal with the situation at hand. To keep stress short-term and beneficial, and to prevent it from becoming chronic and harmful, try these expert-backed tactics. GO GREEN Getting outside can help you decompress.…

Even the most health-conscious people among us struggle with staying the course. So this month’s special section is all about giving you that extra motivation you might need now and then to maintain an active and strong lifestyle. There are gadgets and gizmos that’ll make living healthily a cinch, as well as tips on increasing the duration of your exercise high so that every workout you do counts. Speaking of workouts, we’ve a high-intensity interval training sequence that’ll maximise your fat and calorie burn. And if you’ve been avoiding wearing too much makeup because of the hot, humid climate we live in, our expert-endorsed tips will help you achieve gorgeous sweat-proof looks. Lastly, getting your daily dose of greens will be easier with our inventive – and delicious – salad…

Sweet Corn, Jalapeno and Buttermilk In blender or food processor, blend ½ cup low-fat buttermilk, 1 cup corn kernels, 1 tablespoon lime juice, 1 tablespoon honey, 2.5cm-piece fresh ginger and 1 garlic clove until smooth. Stir in 1 to 2 jalapenos, seeded and finely chopped; ¼ cup cilantro, chopped; and 1 teaspoon chives, chopped. Season to taste with salt. (23 calories per 2-tablespoon serving) Almond Butter, Herbs and Watercress In blender or food processor, blend 2 cups watercress, ¼ cup mint, ¼ cup parsley, 2 tablespoons chives, ¼ cup low-fat Greek yogurt, ¼ cup olive oil, 1 tablespoon lemon juice, 1 tablespoon almond butter and a pinch of salt until smooth. Add 1 tablespoon water at a time to thin the dressing to a consistency you like. Season to taste…

• SOOTHE YOUR SYSTEM Boasting an aromatic, slightly smoky flavour, the Hakubaku Roasted Whole Grain Barley Tea ($11.90 for 30 tea bags, selected Cold Storage outlets) is loaded with antioxidants, minus the caffeine and calories. It’s said to improve blood circulation and promote better sleep. • FILL UP WITH FIBRE Packed with oats, cereal, black rice, brown rice, soya bean, and enriched with vitamins and minerals, a serving of Nutrifield Soy Multigrain Soy Cereal ($4.90 for 15 sachets, major supermarkets) provides 38 per cent of your daily wholegrain requirement, and keeps you full for hours. • BANISH THE BLOAT Containing burdock, black soya bean, corn and mate, the Orbis Roasted Burdock Tea ($20 for 20 tea bags) helps to stave off water retention and ease bowel movement with its slight…

SPICY MANGO LEMONADE The cayenne pepper helps boost metabolism, and the coconut water replaces the electrolytes lost through sweat, says registered dietitian Lori Zanini, who is based in the US. •  240ml coconut water• ½ cup chopped mango• Juice of a lemon• › tsp cayenne pepper Blend coconut water, mango and lemon juice until smooth. Stir in cayenne pepper. (102 calories) GINGER-LIME CHIA DRINK Chia seeds may help blast belly fat. They’re also packed with fibre – 5g per tablespoon – to keep you full. •  1 tsp honey• 1 cup water• 1 tsp grated ginger• Juice of 2 limes• 1 tbsp chia seeds• Fresh mint, for garnish (optional) Stir together honey, water, ginger, lime juice and chia seeds. Refrigerate for at least 30 minutes. Garnish with mint, if desired. (98 calories) GRAPEFRUIT-BASIL SLUSHIE Research shows that the…

ESSENCE An essence is a lighter, more watery version of a serum. Press it into your skin with your hands after you cleanse to nourish skin before applying serum. Try Belif Classic Essence Increment ($60) with oats and herbs for moisture and radiance. AMPOULE This concentrate of active ingredients can be added to your usual moisturiser to make it even more effective. Look for a specialised formula such as Dr Dennis Gross Clinical Concentrate Hydration Booster ($95.70 for a set of three, www.lazada.sg) to customise your routine. SHEET MASKS These cotton masks are soaked in the equivalent of half a jar of serum. Select an appropriate one for your skin problem, and place it over your face weekly. Dr. Jart+ V7 Toning Mask ($38 for five sheets, Sephora) hydrates and…

• “Can stress really affect my skin?” – KAREN, 36 It really, really, really can. An extra-crazy day may have a small effect, but what causes the worst damage is what I call cultural stress, which is the constant strain you experience when you’re in traffic and late again, or you’re answering 20 high-priority e-mails every morning. We don’t deal with this stress, and that’s deleterious. My research has found that when my patients are stressed, the hydration in their skin decreases, making their complexion duller, drier and susceptible to irritation. So I created cards with positive insights on them – such as “Why have a bad day when you can have a good day?” – and had my patients read them twice a day. I saw that by doing…

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