Tabla de contenidos para October 2017 en Shape Singapore

Like many typical Singaporeans, I am a foodie. I enjoy all types of cuisine, and I’m thankful that there’s so much variety within our tiny city state. Of course, I try to consume everything in moderation. But that’s not always easy on a daily basis. I make exceptions when special occasions like birthdays and weddings roll around. I also tend to usually indulge a fair bit when I’m on holiday. Otherwise, I stick to eating a balanced diet. In terms of what constitutes a balanced meal, the Health Promotion Board’s My Healthy Plate guide on its website is a good reference. You should fill half of your plate with fruits and vegetables, and then a quarter with whole grains, and the other quarter with meat or other protein sources such…

A radiant complexion is something you probably strive to achieve through good lifestyle habits, such as getting enough sleep, staying hydrated, and eating healthy food. Well, here’s another way to get gorgeous skin – and it doesn’t cost a cent. Los Angeles-based kundalini yoga teacher Guru Jagat, who runs the RA MA Institute for Applied Yogic Science and Technology, and is adored by Hollywood celebs like Alicia Keys, Kate Hudson and Goldie Hawn, has a beginner-friendly meditation that’ll help you regain and maintain youthfulness. It is featured in her book Invincible Living: The Power of Yoga, The Energy of Breath, and Other Tools for a Radiant Life, which delves deep into kundalini yoga’s transformative benefits. According to Guru Jagat, this type of yoga is about quick and effective breath-driven exercises,…

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The force of nature is very real when it comes to putting you in a great head space. Plus, those happy vibes on the inside translate to gorgeous radiance on the outside. Being outdoors for 30 minutes a day – with sunscreen – is enough to bring on bliss. “The light keeps your circadian rhythms in sync with the 24-hour day. This should help you get your beauty sleep and boost your spirits,” explains Dr Charles Czeisler, chief of the division of sleep and circadian disorders at Brigham and Women’s Hospital in Boston. And we’re not talking about sitting by a window. “It turns out that the intensity of light outside on a sunny day is about 20 times more powerful than indoor light,” says Dan Pardi, a sleep researcher.…

By now, we’re all up to speed on the calcium’s impact on bone density. But as doctors look more closely at what other benefits calcium delivers to the body, and especially to a fit woman, they’re pretty excited about its impressive roster of achievements. The mineral helps maintain proper muscle function, aids weight loss, and also carries the capacity to prevent serious illnesses, cancer included. But many of us struggle to find ways to actually consume the recommended dietary allowance of 1,000mg a day, especially those who don’t eat dairy. As a result, half of adult women aren’t getting enough. And taking calcium in supplement form has been linked to possible health issues, such as heart disease, according to a recent study in the Journal of the American Heart Association.…

There is nothing paltry about the number of eggs consumed in Singapore every year. Our appetite for them has actually been growing. A check with the Agri-Food & Veterinary Authority (AVA) shows that the yearly per capita consumption of hen eggs rose from 291 eggs in 2006 to 338 eggs in 2016. However, there are people who avoid eating them because they consider eggs to be rich in cholesterol. Is there truth in this assumption? Experts weigh in on this and answer other common questions on this food source. Q Where does Singapore get its A eggs from? Around 76 per cent are imported mostly from Malaysia, and farms in Singapore supply the rest. Local supplier Seng Choon Farm produces 540,000 eggs a day or 11 per cent of the…

Eggs make the perfect base for meals or snacks. And since they are so versatile, you can get creative and whip them into savoury  entrees, brunch dishes, desserts, and even healthy cocktails. Here are our favourite ways to enjoy them. Soft-boiled eggs Sliced hard-boiled eggs are great on salads or in sandwiches, but soft-boiled eggs in the morning are a treat. Make sure to boil them for only a few minutes if you want yolks that are still runny. Breakfast burrito Stuffed with scrambled eggs, lean turkey sausage, and diced tomatoes, a wholewheat breakfast burrito is actually a healthy, filling lunch option. Add some low-cal guacamole for an extra flavour boost. Egg salad Mash hard-boiled eggs and flavour with mustard. Then add pepper, chopped celery, parsley and almond slivers for…

Here’s a reprieve for when those busy weeks leave you scrambling for gym time. New research in JAMA Internal Medicine shows that weekend warriors – those who squeeze 75 minutes of vigorous (or 150 minutes of moderate) exercise into one or two workouts – had an equally lower risk of heart disease and other such health woes than those who spread their workouts over several days. “Quality may be more important than quantity,” says lead author Gary O’Donovan from Loughborough University in the UK, so intensity is key. That means go hard and then get on with your packed schedule. 20% How much more fat you can burn if you exercise before breakfast, according to research from Northumbria University in the UK.…

Bodyweight exercises are becoming increasingly popular, thanks to a growing trend in high-intensity interval training, yoga and pilates. They can be done anywhere, and don’t require anything but a willing mind and body, and just 2m by 1m of space. After attending a gazillion gym classes and working with trainers, I’ve learnt that these nine exercises are non-negotiable, because they are so good at burning and firming you in the right places. They may not look fancy, but the results are fantastic! 1 SQUATS You saw this coming. Targeting the major muscles – glutes, quads, core – it’s no wonder that squats always get called for in gym class. Big muscles, big burn! To start: Lower body and push hips back as if you’re sitting down. Shift body weight to…

Marinate them Marinating imbues raw vegetables with deep flavour even before you start cooking them. At the same time, it renders them heavenly-tender. Any leftover liquid can be drizzled over the finished dish for a no-cook sauce or boiled down to create a glaze. TO DO Toss cutup vegetables with a marinade. Let sit at room temperature for at least 30 minutes or refrigerate for several hours or overnight. Cook or enjoy them raw. These marinades deliver every time. orange juice + cumin + chilli powder tamari + sesame oil + lime juice lemon + thyme + garlic plain yogurt + curry powder Puree them The silky, creamy deliciousness can go sweet or savoury – and offers up a new texture to play with. You’ll want to stick with root…

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01 ATACHE EXCELLENCE PRECISION TOUCH WORTH $185 This anti-ageing treatment promises to reduce the look of wrinkles while lightening ›ne lines, leaving you with skin that feels smooth and silky. 02 BIO-ESSENCE SET WORTH $106.70 Bio-White is an advanced whitening range that is infused with camellia extract, while 24K Bio-Gold Rose Gold Water has Japanese rose extract to provide ultra hydration for the skin. The set includes Bio-Essence 24K Bio-Gold Rose Gold Water (100ml), as well as Bio-White Advanced Whitening Cleanser (100g), and Day and Night Creams (50g each). 03 CNP LABORATORY SET WORTH $106.70 CNP Laboratory’s best-selling Ampules are said to be more efficient due to their higher concentration of active ingredients and smaller molecules that are more easily absorbed into skin, giving you a healthy-looking and dewy complexion.…

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To celebrate her debut on the cover of Shape, she went to dinner with two elementary school friends after the shoot and reminisced about how awkward they all felt about their bodies as teens. “We wore boys’ board shorts over our swimsuits!” she says. The irony that Lily, 28, was unwaveringly confident and at ease on set all day in one revealing swimsuit after another was not lost on her. “I never dreamed I’d be posing in a bikini on the cover of Shape. It’s a complete 180 for me. It’s a magazine about what it means to be healthy,” she says. You see, for Lily, the struggle to get healthy was, and still is, real. And she’s refreshingly candid about it. Although she’s fit and radiant now, for more…

ZARELDA MARIE GOH finds out that the Apple Watch, soon to be packed with even more cool features, truly has everything you need to achieve your health and fitness goals. Activity trackers are all the rage these days, and it’s no surprise why. People from all walks of life find them useful. Generally speaking, they record your steps and calories burned through movement. What’s great is that a wide variety of activities can be captured, from brisk walking to boxing. Trackers can also monitor your heart rate, food intake, and even sleep. The Apple Watch checks all the above, and then some. During a recent trip to Los Angeles, I learnt about exciting developments for the device from the folks at Apple. For instance, an updated operating system – the…

Dominating a tough HIIT routine, a distance run or an adventure race may be more about your brain than your body. “Even the best-executed training plans will never net good results or personal records without a positive mental approach,” says Olympic triathlete and Ironwoman Joanna Zeiger in her new book, The Champion Mindset: An Athlete’s Guide to Mental Toughness. So what’s the right note to hit when talking yourself through? A kind one, it turns out – you want to encourage yourself, but without doing a drill sergeant act. Joanna cites one study of endurance runners conducted by the University of Kent in England, which found that those who went with sweet (like “Go, champ!”) more than strict (“Suck it up!”) self-talk ran fastest.…

Fresh. Rich. Yummy. A2 milk has all the nutritional benefits of regular milk, and a distinctly creamy taste that’s easy to love. But here’s the main reason why we think that this Australian brand will be a crowd-pleaser: Regular milk usually has both A1 and A2 beta-casein proteins, and research has shown that the A1 protein causes digestive issues such as bloating, nausea and stomach cramps; A2 milk contains only A2 beta-casein protein, making it way easier on the stomach. If you’ve been avoiding milk because it gives you tummy issues, this might be just what you need to bring dairy back into your diet.…

A good blush is one of the basic makeup must-haves for any beauty junkie. The right shade applied on the right areas of the face can make you look healthier and more awake . But if you’ve wondered whether to apply your product on cheek apples, cheekbones or cheek hollows, Elyse Reneau, global pro artist with American cosmetics brand Too Faced has a fail-proof solution for you. One of her favourite ways to take the guesswork out of blush is to use the brand’s signature “X and O” technique , which gives the cheeks a lifted appearance . Using a blush brush , start at the high point of your cheekbone, sweep down towards the apple and make the letter X, then blend it back upwards with small O. Easy!…

Lippies are like cheat codes – sweep a colour on and it instantly brightens your whole complexion. On days when you’re not keen on puckering up in lipstick, reach for a tinted lip treatment instead. This nourishes your pout while still adding a hint of colour. Best of all, you don’t even need a mirror to apply one! Sephora Collection Lip Balm, $9 Sweet-tasting and nourishing, this comes in a delicious range of flavours – coconut, rose, goji, mandarin and almond – with their own key active ingredients. All help to soften and repair dry lips while imparting a soft hue. Clarins Instant Light Natural Lip Perfector, $33 Moisturise parched lips with this smooth lip gel. It gives the same colour payoff as a gloss, but comes infused with acacia…

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Chase away those Monday blues by having sex the day before. It also improves your job performance. In a survey of 159 married employees published in the Journal of Management, people reported feeling happier and more engaged with their jobs the entire day after having sex. “Dopamine, a neurotransmitter associated with reward, and oxytocin, a hormone associated with love, are both active in your brain after sex,” says Keith Leavitt, the study’s lead author. “What our research showed is that you carry those mental benefits with you to work the next day.”…

Eggs are not widely regarded as superfoods, but we think they are deserving of this status. For starters, they are loaded with nutrients. Eggs contain high-quality protein, antioxidants like lutein and zeaxanthin, and a whole host of vitamins and minerals. They are also relatively inexpensive and easy to get. To celebrate World Egg Day on Oct 13, we’ve put together a series of stories on this humble food. Find out how many you can consume weekly without harming your health, and learn about the various types sold here so you can shop smarter. We also highlight different ways to cook eggs, and the best brunch spots to get your egg fix.…

• CHEERS TO AN AVOCADO COCKTAIL In a blender, pulse 59ml tequila and 30ml each of triple sec, lime juice, and lemon juice. Add a few cilantro leaves and ½ a ripe avocado and blend. Pour into a salt-rimmed glass. – JOHN JOSBERGER, FOOD & BEVERAGE DIRECTOR AT JW MARRIOTT DESERT SPRINGS RESORT & SPA IN PALM DESERT, CALIFORNIA • CREATE A CHUNKY BREAKFAST SPREAD In a food processor, add 1½ ripe avocados, 113g goat cheese, the juice of 1 lemon, and a pinch of salt, and blend until smooth. Then dice the remaining ½ avocado and fold it into the blended mixture with 1 teaspoon chopped fresh tarragon. Cover and refrigerate until ready to serve on wholewheat bagels. – CAMRON WOODS, EXECUTIVE CHEF AT OMNI LA MANSION DEL RIO…

If you’ve ever held your dryer too close to your neck while styling, you know how hot it can get. And, chances are, that hasn’t stopped you from aiming it at those poor, fragile strands day after day. Not surprisingly, that repeated and prolonged heat can erode the integrity of your hair’s outer cuticle layer, leaving your locks dry, frizzy, and prone to breakage. It’s time to unplug and switch to air-drying. No, it will not leave you limp and lifeless if you do it right. Try these tools and tricks for a gorgeous look (body, bounce...the whole package), all while cutting the cord. Your hair and scalp will thank you. Air-drying is an exercise in embracing your natural texture, says Jon Reyman, founder of Spoke & Weal salons in…