Tabla de contenidos para April 2019 en Shape Singapore

Inspired by a quote we put up on Instagram (@shapesingapore), this issue is all about loving and caring for yourself. With stress hitting sky-high levels, and mental illnesses on the rise, it’s time to delve deep into your needs and start feeding your soul. Having been on maternity leave recently, my self-care score is at an all-time high. Those four months of being away from work allowed me to slow down, reflect on what makes me happy, remove toxic thoughts, and recalibrate my priorities. I steered clear of checking emails, did a social media detox, connected with people who mattered, and spent pockets of free time doing yoga and mat exercises that made me feel energised, strong and ready to take on the world. Through these conscious efforts to take…

Magnesium The mineral relaxes your muscles to relieve cramps. It also balances insulin levels to help conditions like polycystic ovarian syndrome, says Cindy Klinger, a dietitian in Oakland, California. Aim for 320mg a day, from almonds, flaxseeds, and legumes. Vitamin D Low levels are associated with yeast infections, urinary tract infections, and bacterial vaginosis, says Dr Anita Sadaty, an integrative gynaecologist in Roslyn, New York. Vitamin D revs production of antimicrobial compounds called cathelicidins. She says getting up to 2,000 IU a day is safe, from a supplement or salmon and fortified dairy products. Maca Widely available in powder form, this superfood plant contains a mix of calcium, magnesium, and vitamin C to balance the stress hormones that kill sex drive, Dr Sadaty says. (It’s especially beneficial for women on…

Try saying that to yourself the first thing you wake up every morning. Slowly but surely, it will channel your thoughts towards doing what makes you truly happy. This issue, we want you to commit to taking care of yourself. Only then will you feel good, think more clearly, sleep better, look better and live better. We asked the pros for smart strategies to help you stay on track with your goals, devised a workout that will force you to really focus on yourself, and offered small but meaningful ways to live and love yourself more deeply. Flip the page for some serious self-care business.…

I see so much of myself in this question! Running for me has always been a struggle – I have to push myself to do it. And likewise, I’ve had to get creative with the ways I stimulate my headspace on the treadmill so that I’ll stick with it and reap the benefits of this effective tool. Using your playlist is the most accessible pick-me-up: Elevating your speed and incline on the choruses and working more moderately during each verse will spice things up. I also encourage you to set short-term goals with your treadmill sessions. Instead of committing to run for 20 minutes straight, I want you setting speeds and distances that you need to hit within certain times. For example, run at the best speed you can hold…

Desserts and diets rarely go hand in hand. But for those on the low-carb and high-fat ketogenic diet, it is now possible to satisfy your sweet cravings with bakes from Seriously Keto, the first wholly ketogenic bakery in Singapore. Its Blueberry Bliss KetoCup ($5.90) contains just 3.5g of carbohydrates per serving – more than four times less than a regular cupcake with icing. In place of traditional ingredients, almond flour, psyllium husk and a diabetic-friendly natural sweetener, Swerve, are used in its buns, cupcakes, whole cakes and spreads, which are all gluten-free. Order online at www.seriouslyketo.com. Self-collection is available at Happy Pancakes, #10-01 Orchard Central.…

SWISS CHARD & PARSLEY FRITTATA SERVES: 4 START TO FINISH: 25 MINUTES > 5 large eggs > ½ tsp ground turmeric > Kosher salt > 4 tbsp olive oil > 1 onion, finely chopped > 2 bunches chard, leaves only, chopped (10 cups) > 1 large bunch flat-leaf parsley, chopped (2 cups) > 3 tbsp barberries or golden raisins > ¼ cup fresh mint, leaves torn if large > 3 tbsp shelled roasted salted pistachios, chopped 1. Preheat the oven to 190 deg C. Whisk the eggs, turmeric, and a pinch of salt in a large bowl. 2. Heat 2 tablespoons oil in a 20cm to 25cm cast-iron or ovenproof nonstick skillet over medium heat. Add the onion and a pinch of salt. Cook, stirring occasionally, until translucent, about 5…

“Gentle” and ” retinol” aren’t words that usually appear in the same sentence as the latter is often misconstrued as an ingredient that can irritate, dry, or burn one’s skin. Just so that never happens again, the technological breakthroughs in these retinol formulations ensure they remain kind to skin while treating it with retinol’s powerful rejuvenating properties. Whether they contain a synergistic blend of ingredients or come with time-release abilities that have a gradual, prolonged effect, here are the best retinol products to try for visible results – sans irritation. • CLE DE PEAU BEAUTE WRINKLE CORRECTING CONCENTRATE ($230; 20ml) Formulated to improve the depth and length of visible wrinkles, this targeted serum uses pure retinol to stimulate collagen synthesis and maintain elasticity. Used directly on areas such as around…

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What’s the point of looking good if you don’t feel good?” Amber Heard says. The actor, 32, is talking about food, including her favourites, Tex-Mex, chocolate, and red wine, and how much she loves to cook. (Her speciality? “Fried chicken sandwiches, baby!”) “If you’re not going to enjoy life, there’s no point in eating a certain way, working out, and doing all the things actors do to manipulate how we look – and how the world looks at us,” she says. Amber, who starred in Aquaman, has never looked better or felt stronger. And that’s not just because of the rigorous physical training she did for the role of Mera, an underwater warrior. After an acrimonious divorce from actor Johnny Depp almost two years ago, Amber has found true purpose…

CLEANSE YOUR MIND “I like to start any journey with a blank canvas. For example, when I wanted to overhaul my diet, I emptied my kitchen of all foods that weren’t going to make my body feel good. But I also emptied my mind of negative opinions, from others and from myself. Making a shift often starts with the assumption that something is wrong with you. That mindset led me down decades of yo-yo dieting and thousands of dollars lost on unused gym memberships. When I started my recent health journey, I created a supportive space by surrounding myself with inspirational stimuli, from podcasts and magazines to health gurus. And I made self-love my new baseline.” —Maggie Battista, author of A New Way to Food; founder of EatBoutique.com…

More women are donning boxing gloves, getting into their fight stance and throwing jabs to break a sweat. Perhaps it’s the influence of Victoria’s Secret models who swear by boxing workouts. But one thing’s for sure – gone are the days of intimidating and grimy fight clubs with an all-male community. Instead, new boxing gyms with cleaner and sleeker spaces, plus lux shower facilities that cater to females have sprouted out. Next to The Ring and Core Collective, the latest to join the pack in Singapore is CruBox, whose following in Los Angeles includes celebrities like The Kardashians and Nicole Scherzinger. Visit www.cruboxing.com.sg for more info.…

New moms used to be told to sit tight for six weeks after having a baby, until their doc gave them the green light to exercise. No more. The American College of Obstetricians and Gynecologists recently declared that “some women are capable of resuming physical activities within days of delivery” and that OB-GYNs should, in the case of an “uncomplicated vaginal delivery, counsel patients that they can begin or resume an exercise programme as soon as they feel able.” “We’re not telling women, ‘You better get out there,’ but we’re saying it’s totally fine to do what you feel up to,” says OB-GYN Alison Stuebe, an associate professor at the University of North Carolina School of Medicine. “Before, there was a sense of, ‘Go home, and don’t get out of…

1 STEP ACKNOWLEDGE YOUR IMPORTANCE Why are the promises you make to yourself the easiest ones to break? Is it because the only person you’ll end up disappointing is yourself? Or that you’ve prioritised pleasing others over your goals? Either way, you deserve better than that. Think of a promise as a powerful muscle – like the glutes or lats – that can affect how your body looks, moves, and feels. Just like a muscle, you can strengthen your promise over time and develop it into one of your assets. The stronger your promise becomes, the more probable it is that you’ll be able to commit to reaching your goals, whether that’s to move more, eat better, or finally sign up for a race. 2 STEP TRAIN THE POWER OF…

The new way to brew lattes is to infuse them with botanicals, making them as beneficial as they are beautiful. “Rose petals are packed with immune-boosting antioxidants,” says Ashley Jaffe, a co-founder of Blank Slate Tea in New York City, who created the delicious drink here. “They have antibacterial and anti-inflammatory properties that help soothe irritated skin and aid digestion.” Pair your sip with fruit-jam cookies to achieve maximum bliss. Rose tea latte To make the rose concentrate Bring 1 litre of water to a boil in a medium pot. Remove from heat, add 30g of rose petals and stir well to submerge. Steep for 5 minutes, stirring 2 to 3 times. Meanwhile, mix a pinch of beetroot powder with 15ml hot water and whisk until dissolved. Strain petals. While…

CREAMY CELERY ROOT & LEEK WITH PUMPKIN SEED–RAISIN RELISH SERVES: 4 START TO FINISH: 35 MINUTES > ½ cup golden raisins > 2 tbsp cider vinegar > 4 tbsp olive oil > 1 large leek (230g), white and pale-green parts only, thinly sliced > 1 celery root (450g), peeled and cut into 1cm dice > Kosher salt > 2 tsp ground coriander > 3 cups unsalted chicken or vegetable stock > ¼ cup pepitas (pumpkin seeds), toasted > ¼ cup packed cilantro, finely chopped 1. Put the raisins in a small bowl and pour the vinegar over them. Let sit for at least 20 minutes. 2. Meanwhile, heat 2 tablespoons oil in a stockpot over medium heat. Add the leek and celery root and season with salt. Cook, stirring often,…

With our busy lives, it may seem counterintuitive to spend your precious free time dabbling in hobbies like floral arrangement, but doing so could make you better at your job. A study by San Francisco State University professor Dr Kevin Eschleman found that employees who engaged in creative hobbies outside of work performed 15 to 30 per cent better when they were working. Just being around flowers is good for you too. Research shows they boost your mood and calm your mind. Plus, your creations will make great gifts too! DIGITAL EXCLUSIVE! Check out other research-backed pastimes that are worth picking up. The digital edition of Shape is available for download at the App store and Google Play.…

Succulents are enjoying their day in the sun. And they offer a range of solid wellness perks. For one, they help remove toxic substances like formaldehyde from the air, studies show. Indoor greenery also improves well-being and productivity. One of the healthiest is aloe, says Meredith Greimel, the founder of Beaucycled succulent workshops in the US. Snip off a leaf, and use the anti-inflammatory gel to soothe sunburns and skin irritation – or pamper yourself with an aloe face mask. —Molly Longman…

You made it to the gym. Great! But now, a little real talk: No zoning out! Just going through the motions during a workout could mean you’re cheating both your body and your brain out of the benefits of a good sweat – exactly the detox you need in a manic month. Yet, get your head into your sets and reps – and out of your daily to-dos – and suddenly we’re talking about a true mental cleanse that allows you to really push it and rev your burn, spike your fitness, and budge your muscles to the next level of sculptitude. “You have to continually challenge yourself to do one more rep until a buzzer sounds,” says Jesse Jones, Basecamp’s programme director. Crushing your goal becomes the only task…

SIDE PLANK Benefit: “Side planks focus on tightening the deep abs without the downward pressure on the belly,” Andrea says. Lie on floor on your right side, legs stacked, torso propped on right elbow. Lift hips so body forms a line; reach left arm up. Hold for 30 seconds. Switch sides; repeat. Work up to 1 minute per side. SPEED SKATER Benefit: “This lateral cardio has less up-down pressure on your pelvic floor than jogging.” While standing, take a big step right with right leg and sweep left leg behind you, bringing left arm toward right. Quickly step left with left leg, bringing right leg behind, right arm across. Alternate for 30 seconds. Rest 10 seconds; repeat. Do 4 intervals. Work up to three 1-minute intervals. CLAMSHELL Benefit: “This strengthens…

For insanely delicious vegetables, you need to infuse them with spicy, sweet, and savoury notes from the inside out, so there are no bland interiors,” says Michael Solomonov, the award-winning executive chef at and co-owner of Zahav in Philadelphia and the co-author of the recent cookbook Israeli Soul. That’s where brining comes in, he says. It imbues your veggies with flavour and tenderises the inside, while the salt or sugar in the mixture makes the outside crisp when you cook them. For a bold Middle Eastern spin, try Michael’s signature shawarma brine: In a large pot, mix together 2 litres of water, 4 tablespoons kosher salt, 1 tablespoon sugar, ½ teaspoon turmeric, ½ teaspoon cumin, ½ teaspoon ground fenugreek, ½ teaspoon cinnamon, and ½ teaspoon baharat (a spice mixture). Warm…

Let’s face it: Battling dark spots is no one’s idea of fun. Make your skin-brightening step more pleasant by including the SKII GenOptics Pen ($190) in your beauty box. Super handy for travellers, the finger-thin device comes with a magnetic applicator that’s said to boost product absorption by delivering ingredients three times more effectively than applying with your fingers. Simply place the tip of the applicator on your trouble zone, gently push the nozzle to dispense the product, then blend into skin by rotating the applicator.…

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