Tabla de contenidos para February 2018 en Shape Singapore

When I was in my 20s, I could wolf down copious amounts of food without it impacting my weight. I had a healthy appetite and a healthy metabolism, too. In the good old days, I remember having two servings of rice for lunch sometimes because one didn’t fill me up. Of course, it is now common knowledge that basal metabolic rate drops as we age. According to the American Council on Exercise, it decreases one to two per cent per decade. Personally, I started feeling it when I entered my 30s. I had to exercise a little more to maintain my weight, and cut down slightly on my food intake. Losing muscle and bone mass happens as we age as well. Now that I’m in my late 30s, I’ve switched…

“NEVER YELL AT EACH OTHER – UNLESS DINNER IS READY!” MARRIED FOR 27 YEARS WITH TWO KIDS “Be kind, be patient and be loving in good times. Be thankful, be forgiving and be helpful in bad times.” MARRIED FOR 28 YEARS WITH ONE KID “Trust and respect are essential for keeping the marriage healthy. This means being able to communicate about anything and everything with each other - including voicing out your needs and dislikes.” MARRIED FOR 37 YEARS WITH THREE KIDS “Devote your time and energy to continuously improve your relationship. Your partner is your buddy, so commit to engaging each other through enriching experiences – be it travel, food or workouts!” MARRIED FOR 10 YEARS “Fight and love with equal passion as you are arguing to better each…

Healthy skin starts with hydrated skin – and the new EVERSOFT Skinz Hydra Nature range ensures your skin is constantly hydrated. Developed and made in South Korea, the products strengthen your skin’s natural moisture barrier. This prevents moisture loss, and protects it against dryness and environmental damage. What’s more, unlike most skincare products in the market that are mainly formulated with water, the EVERSOFT Skinz Hydra Nature range contains bamboo extract water as the main ingredient. It comes from fresh bamboo leaves from Damyang, South Korea, that go through an advanced extraction process to remove toxic material without compromising the efficacy of the distillate, which contains amino acids, polyphenols and vitamins to nourish the complexion. Additionally, the products contain a patented formula of antioxidant-rich natural ingredients, like persimmon leaf, liquorice,…

Congratulations if you and your husband have decided to start a family or expand yours! But first, make sure your body is primed for conception by taking care of your ovaries. They are a cornerstone of fertility and can have a big impact on whether or not you’re able to get pregnant. Dr Fong Yang, a fertility specialist at Virtus Fertility Centre Singapore, explains: “A woman’s fertility and reproductive health is largely dependent on the state of her ovaries. Women struggling to conceive are likely to have poor egg conditions, and will need to pay closer attention to the various factors that can improve egg health for a viable pregnancy.” If you and your partner have been trying for some time with no success, don’t fret. There are many ways…

A whopping 80 per cent of people say they’ve recently experienced a physical or emotional symptom of stress, like headaches or feeling overwhelmed or depressed, the American Psychological Association reports. And no wonder: “More than ever before, we are being bombarded by negative messages on the news, on our social media feeds, and even in conversations with friends,” says Michelle Gielan, founder of the Institute for Applied Positive Research and the author of Broadcasting Happiness: The Science of Igniting and Sustaining Positive Change. This onslaught of negativity creates a sense of helplessness, says Julie Norem, a professor of psychology at Wellesley College in Massachusetts. “We feel we’re at the mercy of outside forces and up against problems that are so big, we can’t envision a solution,” she says. The heightened…

Bigger dumbbells get you faster strength gains than lighter ones do, not because they create more muscle (science shows both sizes pump up mass equally well with sufficient reps) but because they’re likely better at training your nervous system to give you more juice, a new study in Frontiers in Physiology finds. “Lifting heavier weights may activate your body’s motor unit pool – that is, the brain-to-muscle signalling system – more fully,” says study author Nathaniel Jenkins. What’s more, repeatedly cranking this communication could increase the physical force muscles are able to produce in the long run. Nathaniel says in order to net the power boost, choose a weight that’s challenging enough that you can complete only eight to 10 reps with it per set.…

Having more muscle helps you burn fat all day. It’s all about stoking your metabolism. When it comes to lifting weights, you hear a lot about the merits of going big in CrossFit or using baby ’bells in barre class. But the middle ground – choosing which hand weights to hoist for your everyday sets – is where you can really determine how sculpted you get. “Grabbing a weight that’s a little heavier than you might normally go for is important because you need to stimulate the muscles to build. That’s how you get toned, strong, and lean,” says Radan Sturm, founder of Liftonic, a group weight training studio in New York City. We’re not talking doubling the size of your dumbbells but about breaking any rut you’ve gotten into…

GET FANCY WITH FRUIT Pair slices with savoury ingredients and you’ve got easy appetisers that achieve the delicious balance of sweet, zesty, salty, and spicy. SET UP A SUSHI BAR Everyone gets to create their own twist on a hand roll. Fish, rice, and veggies are a great place to start, but you can also try other seafood, tofu, or even cooked meat. THE TECHNIQUE Place stacks of nori squares (buy snack packs), rice, and fixings (see photos for ideas) on a platter. Fill the squares and roll them into cones or fold them like tacos. WINNING COMBOS Sushi rice + avocado + cucumber + smoked salmon Black rice + prawns + orange and yellow peppers Sushi rice + flaked cooked salmon + cucumber + carrots + red pepper Black…

BOOST RADIANCE For a more luminous look, choose a formula with reflective pigments or a bit of iridescence to give skin a healthy-looking glow, like Benefit Cosmetics The Porefessional: Pearl Primer ($54). DIMINISH THE LOOK OF LARGE PORES The new blurring and filling formulas help minimise the appearance of pores. Try Guerlain Blurring Active Base Smoothing And Blurring Face Primer ($71, Tangs). CALM REDNESS Look for a colour-correcting formula with pigments that even out the skin tone, like Smashbox Photo Finish Foundation Primer – Color Correcting Adjust ($72, Sephora). SAVE DRY SKIN A two-in-one moisturising primer cuts a step from your regimen while keeping you looking dewy. Try Ren Perfect Canvas Silicone Free Skin Finishing Serum ($90, Escentials) that restores moisture, and smooths, plumps as well as mattifies skin. ADDRESS…

If getting into shape is one of your goals in the Year of the Dog, try Traditional Chinese Medicine (TCM). For many years now, its practitioners have used this ancient treatment for slimming and weight management. TCM involves a range of therapies, from acupuncture to massage, to facilitate natural weight loss by improving your overall health, boosting your metabolism, encouraging your body to eliminate toxins, suppressing your appetite so that you don’t overeat, and stimulating blood circulation. Ma Kuang MKB TCM Wellness Centre offers several therapies designed to help you slim down. In TCM, excess weight is said to be due to overeating, postpartum swelling, stress or age. Depending on the issue that has caused you to gain or retain weight, you’ll be prescribed a personalised slimming treatment to ensure…

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You might remember Denise Keller as the MTV Asia VJ with the megawatt smile. Or the model who fronted multiple international campaigns after winning the Ford’s Supermodel of the World finals in 2000. And if you watch cable TV, you would have seen her hosting Discovery Channel travel shows, like Passage to Malaysia, and Expedition X: Silk Road Rising, in which she journeys from China to Turkey along the ancient Silk Road, and discovers how a new generation of explorers, entrepreneurs and innovators is making it relevant again. Fast forward to today, this TV producer and presenter spends more time on her yoga mat than behind the camera. “After a decade in showbiz, I decided to slow down and find a balance between work and my passion for wellness,” she…

New research shows that fibre, which helps food pass through one’s system, is critical for active women as it helps them to work out harder and longer. Fibre’s fuddy-duddy image is getting a makeover – and a well-deserved one. For starters, new research shows that fibre is critical for active women as it helps them to work out harder and longer. A type of carbohydrate, it helps food pass through your system, which is where its potency lies. “Fibre slows down the digestion and absorption of food, so you get steady energy that lasts,” says Sarah Romotsky, director of health and wellness of the International Food Information Council Foundation in Washington, D.C. One way it may ensure stamina is by boosting the population of a type of gut bacteria that…

Do you find cardio-based workouts dull and monotonous? Well, getting your cardio fix doesn’t have to be a snooze fest. There are many activities you can do beyond conventional exercises, like running, brisk walking and swimming. EnduroFit, available at TripleFit, is definitely one workout worth exploring. The 45-minute class comprises interval training with a focus on cardio-type exercises. You’ll use equipment like rowing machines, air bikes and SkiErgs (the machine’s movements mimic cross-country skiing), as well as tools such as jump ropes, sleds and kettlebells. You’ll alternate between doing the exercises and having short rest periods under the guidance of an instructor. What’s unique about EnduroFit is that it incorporates heart rate training. All participants wear a Polar fitness tracker that documents how hard their heart is working in real…

People who ate one and a half large mangoes every day had better blood sugar control, higher circulating levels of anti-inflammatory compounds, and drops in their blood pressure, a study at Texas A&M University found. Other research at Oklahoma State University discovered that a mango shake with breakfast helped offset the negative effects of a fatty meal. The tropical fruit is high in fibre and vitamin C, plus your gut microbiome breaks down its phytochemicals into beneficial elements, says study author Susanne Talcott. Enjoy them in smoothies or simply sliced year-round—one of the varieties is always in season.…

MAKE A THAI STIR-FRY Whisk together 1 tablespoon lime juice and 1 teaspoon each fish sauce and toasted sesame oil; set aside. Saute 2 thinly sliced garlic cloves and 2.5cm ginger, peeled and julienned, with 1 tablespoon canola oil until fragrant. Add 1 bunch trimmed broccolini and cook until tender. Pour in 2 beaten eggs and lightly scramble. Add 1 thinly sliced shallot during last minute of cooking; remove from heat and cool. Combine broccolini mixture with ½ cup each chopped Thai basil, mint, and cilantro. Drizzle with dressing and eat alone or with steamed rice. CHEF DOUG PSALTIS, CHEF/PARTNER OF RAMEN-SAN IN CHICAGO PICKLE IT FOR A CRUNCHY TOPPING Remove outer skin of 450g broccolini. Place in large mason jar. Add 1 teaspoon each dill seeds and mustard seeds,…

We’ve come a long way from the usual three-step (cleanse, tone and moisturise) routine. With new categories sprouting up over the years, your beauty shelf is likely well-stocked with an arsenal of products for clear, glowing skin. Lesser known is the fact that there’s actually a right way to layer your skincare. Using products in the wrong order is not only ineffective, but wasteful, too. Your regime for morning and night should be a little different, but the best rule of thumb to follow is to always apply your products from the lightest consistency to the heaviest. By doing this, you’re sealing in the goodness of lighter products like serums, giving them more time to sink deeper into skin. If you did the reverse and layered on a thicker, oil-based…

Shine FOR POLISH AND RADIANCE, GO FOR GLOSSY FINISHES, WHICH REFLECT LIGHT. MAKE YOUR LIPS POP To help glossy lips stand out, Jessica Hill, a makeup artist with Blushington Makeup and Beauty Lounge in New York City, recommends sporting velvet-matte foundation on the rest of your face. LIGHT UP YOUR LIDS “I love applying a touch of translucent lip gloss over eyeshadow for a holiday look,” says Derek Selby, a makeup artist and a global ambassador for Cover Fx. “Parties are often candlelit, so the gloss reflects the flickering light and makes your eyes dazzle.” GET TIPS THAT TWINKLE Top a metallic nail lacquer with a super glossy topcoat, and you’ll score a shiny, chrome-like finish, says Jin Soon Choi, the creator of the eponymous nail lacquer line. ACCESSORISE YOUR…

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You can navigate the obstacles threatening to derail your workout even without having unyielding willpower, a new study from the University of California, Berkeley suggests. Researchers found that when people thought a few steps ahead about the repercussions of giving in to an immediate temptation, they made smarter choices than when they thought in either-or terms (do it versus don’t do it). Why? “Imagining the consequences of acting on impulses can change the impulses themselves,” says study author Adrianna Jenkins. In other words, once we imagine ourselves waking up sluggish after a late-night binge watch – which means skipping morning spin class, which means throwing off that gym habit – the couch itself begins to look less tempting.…

PARTNER TREE Strengthens core, thighs, calves, ankles and spine; stretches groin and inner thighs. Also improves balance Stand shoulder to shoulder, facing opposite directions. Partner A, align left foot with Partner B’s right palm as she gets into handstand. Partner A, support her ankle with left hand, shift your weight to the left and press your right foot firmly into your left inner thigh. Hold for as long as possible. Switch sides. *Try this only if one of you is comfortable doing an unsupported handstand. PARTNER BOAT Stretches hamstrings and strengthens core Sit opposite each other and hold hands outside your legs. Raise both your legs and place the soles of your feet together. Find your balance and try straightening your legs. Depending on your flexibility, you may need to…

Another reason to rack up quality time with your pals: scientists say it will keep you going strong. Having close friends is linked to better health and increased overall happiness, especially as we get older, according to a new review of studies involving almost 280,000 people by Michigan State University. “Investing in the most meaningful and important friends, and keeping them close reduces stress as well as anxiety, and makes us feel good,” lead researcher William Chopik says. “Through this, we become more joyful and healthier over time.” Who doesn’t heart that?…

“First, explain that your aim in progressing your health is to assist you in many ways, including making you a better friend. But you don’t want any obstacles in your life that will keep you from pursuing what’s best for you, and this includes people,” says Jen Widerstrom, celebrity trainer, life coach and US Shapeadvisory board member. “It could be that those unsupportive friends are struggling with their own motivational issues and your success just highlights their struggles. If they’re on board with a happy, healthy you, keep ’em. If not, time to drop ’em.”…

Whether you’re looking to drop any weight gained right now, or wait till all the festivities are over (there’s still Chinese New Year on Feb 16!), help is here. Keep in mind that there are no quick fixes, but with our advice, you’ll lose excess kilos safely. Start with our cautionary piece on the negative effects of dieting – especially useful if you have a habit of jumping from one diet to the next. Then, turn to the story on fibre. It revs up your body’s metabolism and helps your digestive system absorb nutrients, so you’ll want to make sure that you get enough of it. To lose weight successfully, your energy output must outweigh your energy input. Learn how to reduce your calorie intake by making small lifestyle changes.…

If you’ve been secretly wanting to dance like your favourite K-pop singers, now’s the chance. True Fitness recently introduced K Kardio Dance that teaches you simplified MTV moves to trending K-pop songs. It doesn’t matter if you have two left feet; the charismatic instructor will demonstrate basic and super cute moves to psych you up for the one-hour class. After a few minutes, you will lose all inhibitions and be fully warmed up. You might even be grinning to yourself as you execute funky steps you never knew you were capable of! There’s hardly a break as you dance from song to song – not that you’d need one. Each track is catchy enough to keep you energised and entertained. Plus, the choreography is varied so there’s never a dull…

Chinese New Year is just around the corner, and you want to shape up for the festivities – lest gossiping family members and relatives say that you’ve put on weight. Healthy dieting and working out before your family reunions are great ways to get in shape, but if you’re looking for an extra boost to achieve your body goals amid a busy schedule, Aibi’s innovative wearable devices – such as the new Lumidiet and the popular Slendertone Abs7 Unisex – can help. Here’s why they may work for you. Both can help you shape up Lumidiet, which is made in Korea, is a designer belt-like device that fits comfortably around your belly. It targets fat cells using LFRT (LED Fat Reduction Technology). The light pads on the device emit heat…

The golden rule of grooming: before you shape or shade those brows, find a length that flatters your face. “Brow aesthetics may change over the years, but what never changes is where an attractive brow begins and ends,” says Mally Roncal, a makeup artist and the founder of Mally Beauty. To find the start of your brow, “hold a pen vertically against one side of your nose,” says Kristie Streicher, a brow expert and co-owner of Striiike in Los Angeles. “Where the pen intersects the brow is the start.” Tweeze any hair between the starting points of both your brows. If they begin wider than their prescribed starting points, narrow the gap by shading in with a brow pencil, using hairlike strokes. To determine your brow’s tail, “angle the pen…

SCULPT YOUR WAIST Say goodbye to love handles with these high-technology wearables. The Slendertone Abs7 Unisex uses electrical muscle stimulation to firm up the abdominals. It’s the most advanced in AIBI’s toning belt range, and has been clinically proven to give users visible results in just weeks. For maximum ab definition, follow any of the seven AIBI fitness programmes while using the toning belt. If you’re looking for fat loss in the mid-section, try the Lumidiet, a weight-loss band that uses LED technology to break down fat cells. The light from the LED penetrates the skin, targeting fat found under its deepest layers. In addition, Lumidiet can be synced to your phone via an app to help you track your daily activities and progress so you can effectively work towards…