Tabla de contenidos para August/September 2019 en Shape Singapore

What started as an all-women’s race in 2006 has retained its essence: Shape Run is still a run organised for women, by women, to build a supportive, inclusive and empowering environment for participants from all walks of life. Over the years, Shape Run has evolved greatly to meet the changing needs of the community. Training runs were introduced, and are held in the weeks leading up to the event, to help participants prep as well as educate them on good running habits to run strong and avoid injuries. The 1.8km Family Run was created to encourage husbands and young children to join in the fun. After all, family support plays a huge role in determining one’s running journey. If you’ve been meaning to push yourself in the 10km category, you’d…

Pain begone Waking up with a stiff neck or shoulder due to a bad sleeping posture can be a literal pain in the neck when your daily movements get affected. And when the aches and tension worsen overtime, it can be tempting to pop painkillers. However, according to Dr Aristotle Economou, Beverly Hills wellness doctor and author of Change the Way You Heal: 7 Steps to Highly Effective Healing, pain relief patches are more effective and a safer treatment method. Compared to oral medication that goes through the bloodstream and into other areas of the body, patches like Salonpas 30 ($6.20 for a box of 20 patches, available at personal care stores), which are applied directly to the affected area, minimise the risk for overdose and unwanted side effects.…

The health and fitness scene is abuzz with trends. Hot at the moment are topics involving diets, data-tracking devices, and self-care. We’ve picked out the biggest keywords and delved into them here. KETOGENIC DIET You’ve probably heard of someone on the popular, celeb-endorsed keto diet or tried it for yourself already. What does going keto really entail, and does it work wonders for fat loss like others claim? Find out on pg 38. SUSTAINABLE DINING With the global push towards becoming more green, many companies are doing away with the use of plastics, and looking for more environmentally friendly and sustainable ways to grow, harvest and produce food. Check out some of the note-worthy sustainability practices by dining establishments on pg 42. FITNESS SMARTWATCHES Thanks to the exercise boom, every…

‘Sustainable dining’ isn’t just a buzzword spouted by a niche of eco-warriors; it has entered the mainstream with many restaurants in Singapore rising to the occasion. The term refers to ethical practices that care about our planet and environment and reduces the overall carbon footprint. This means using local and/ or organic produce, providing meat-free options, having on-site gardens, and choosing sustainable sources for meat, fish and eggs. ORIGIN GRILL Tower Wing Lobby Level Shangri-La Hotel Judging from the name of this restaurant, it comes as no surprise that the origin of the dishes is the main focus here. What you get is fresh, farm-to-table ingredients with an emphasis on responsible sourcing and sustainability whenever possible. This includes a bespoke beef selection that is sustainably sourced, with grass- and grain-fed,…

Sports massages get a bad rap and we can understand why. When you attach the word massage to any form of therapy, the immediate association is: “relaxing”, “blissful”, “sleep-inducing” – sports massages are anything but that. Often confused with deep tissue massage (DTM), a generic term for a manual massage treatment to reduce areas of tension over the entire body, sports massage therapists move more deeply into the muscles than a classic massage. “DTM promotes blood flow and circulation, and is great for general identification of muscle weaknesses,” says Lynsey Keyes, UFIT’s head of marketing and a trained sports massage therapist. “Sports massage is actually a type of deep tissue massage that is targeted at helping recovery after sports or preventing sports injuries. It can be used as regular maintenance…

Extracts made from bark are popping up in wellness shops, alongside herb tinctures and root powders. “Bark has antimicrobial properties,” says Mark Moyad, Director of Preventive and Complementary Medicine at the University of Michigan Medical Center. Different tree types deliver different perks. Three options: white willow bark, which contains anti-inflammatory and pain-killing salicin (try it in tea form for menstrual cramps); magnolia bark, which has a calming compound called honokiol (it’s often used in antianxiety tinctures); and slippery elm bark, which can soothe coughs (look for it in throat lozenges). As always, check with your doc before trying anything new.…

Afizzy drink here, a decadent chocolate muffin there. We often reach out for these sweet treats, but it’s not often we stop to consider the amount of sugar we’re consuming on a daily basis. Our bodies need sugar to function, but that should come from natural sources such as fruits and vegetables, rather than refined sugar that’s added to your soft drinks, pastries and desserts. Fitness and nutrition expert Phil Snowden of Virgin Active, Singapore, tells us about the detrimental effects of sugar: “Sugar breaks down in the body (and turns into a) glucose molecule. The pancreas is an organ that releases the hormone insulin, which picks up the glucose molecules and transports them around the body — first to the muscles until they’re full and then to the liver…

Ever wondered how your favourite Korean celebrities always seem to flaunt such flawless complexions? Well, their secret lies in keeping their skin constantly hydrated with a handy facial mist. Facial mists are fuss-free to use and offer a ton of beauty benefits. But before you rush to include one into your skincare routine, know that not all facial mists are made equal. There are two main types of facial mists in the market: functional facial mists and mineral water mists. The former is packed with nutrients to rejuvenate and nourish your mien, while the latter is fortified water that mainly works as a skin pick-me-up. If you want to upgrade your current skincare routine, add a functional facial mist into your regime to reap the most benefits. Here are three…

Clothing: If you’re not comfortable being in your underwear, bring along a pair of loose shorts and T-shirt, and try to avoid wearing a crossback bra which will impinge the therapist’s movement. What to expect: Unlike an aromatherapy massage where the goal is to relax, a sports massage is more geared towards healing old injuries or preventing the onset of one. It’s best to be aware of the sports you do, frequency, areas where you feel tightness or pain, as well as former injuries. The more information you can supply your therapist, the better he/she will work at relaxing those tense muscles. The pain factor: It is a common misconception that sports massages always hurt. However, this is not necessarily true. If there is too much pain, your muscles will…

Kale is branching out. Newer varieties like Siberian and Chinese are leafier, flatter, and more tender than traditional Tuscan and work well in salads. “They’re similar to arugula, with a little crunch and sweetness,” says Nicholas Roberson, the corporate chef for Copper Branch, a plant-based restaurant chain in New York City. “Toss them with carrots, red cabbage, croutons, and lemon-garlic aioli, or combine them with avocado, strawberries, vegan feta, chopped almonds, and lemon–poppy seed dressing for a mix of textures and flavors,” Nicholas says.…

BASIL & TARRAGON PEAS WITH BUTTERED PASTA Two dynamic herbs combine to bring this vegetarian dish to life. START TO FINISH: 20 MINUTES SERVES: 4 > 6 scallions, thinly sliced > 1½ cups basil, sliced > ¼ cup tarragon, chopped > Kosher salt and black pepper > 1 package (28g) dried tagliatelle pasta > 3 tbsp unsalted butter > 2 cups frozen peas > 1 lemon 1. Reserve some scallion greens, basil, and tarragon for serving. 2. Bring a large pot of water to a boil. Generously salt the water, then add the pasta. Cook for 2 minutes less than the package’s directions, about 6 minutes. 3. Meanwhile, melt 2 tablespoons of butter in a large, deep skillet over medium heat. Add the scallions and a pinch of salt. Cook,…

SLEEP MORE All the things that can make your face break out can affect you down south too: poor sleep, dehydration, and stress, Dr. McClellan says. These factors increase inflammation, which makes skin prone to irritation. A sure sign of suffering? Increased itchiness in the evening. “Anything that’s inflammation related tends to get worse at night,” Dr. McClellan says. Aim to get seven hours of sleep every night and drink at least 2 litres of water a day. If you’re falling short, take extra care to prevent chafing. Stick to looser-fitting clothes and 100-per cent-cotton underwear. USE CLEAN PRODUCTS Vulval skin is absorbent, which makes it more likely to react to ingredients in soap, moisturiser, and even fabric softener. Avoid well-known irritants like synthetic fragrance and parabens, and skip products…

CLEAN AND BRIGHT One of the most important steps for attaining glowing skin is to deep cleanse your face thoroughly to get rid of any impurities and environmental pollutants that could cause premature aging, uneven skin tone and skin dryness. Made with 100 per cent organic plant actives, Eversoft Organic Bamboo Charcoal and Cucumber Facial Cleansing Foam come formulated with activated bamboo charcoal that helps to effectively extract toxins and excess sebum from beneath the skin, while the cucumber extract contains vitamin C that helps to brighten the skin and reduce signs of pigmentation. Available at $5.20 for 100g at leading supermarkets, hypermarkets and selected beauty stores. RESTORE YOUR NATURAL GLOW If your days have been plagued with late nights and unhealthy meals, it’s time for a serious health reboot.…

When was the last time you talked to someone about your period? At Terra Luna Yoga, a women-focused yoga studio in Bukit Timah, your menstrual cycle and health concerns are at the forefront of each class – in particular, Womb Yoga. It is a cosy, therapeutic session where you get to share (as much as you’re open to) your womanly issues with zero judgement and total acceptance from the instructor. The moves and sequences in Womb Yoga are designed to honour the female body – think womb salutation instead of sun salutation. Exactly the kind of class you need when you’re on your bleed or feeling crappy and under-empathised. You may not perspire or get much of a burn, but you’ll leave with deep feelings of inclusiveness, empowerment and self-love.…

The connection between touch and mental and physical well-being is extremely potent, according to research. Touch stimulates the vagus nerve, which has branches running through your entire body. “The nerve’s primary role is to slow the nervous system,” says Tiffany Field, the director of the Touch Research Institute at the University of Miami Miller School of Medicine. “As a result, your heart rate goes down, your blood pressure drops, and your stress-hormone levels fall.” These effects have a huge impact on your health, studies have found. In Tiffany’s research on adults with illnesses like AIDS and cancer, massage therapy was shown to boost participants’ natural killer cells, which attack bacterial, viral, and cancer cells. Because of the calming effect of touch, massages can improve sleep patterns, allowing you to spend…

IFC Physiotherapy & Sports Massage This clinic offers other modalities such as myofascial release, dry needling and trigger point release as well as physiotherapy services. Where: 39 Hongkong Street, #06-01 More info: ifcpt.com Core Concepts Specialising in musculoskeletal conditions, Core Concepts offers sports massages as one of their services to treat back and neck pain, as well as other injured or sore parts of the body. Where: Five clinics in Raffles Place, Velocity, Parkway Parade, Harbourfront Centre and Biopolis More info: www.coreconcepts.com.sg Sports Relief Therapy Head to this sports clinic if you’ve got a frozen shoulder or pulled a hamstring. They specialise in a myriad of conditions, ranging from stiff neck to tennis elbow to Achilles tendinitis. Where: #15-11 Royal Square at Novena More info: Call 6338-4838 or email sportsrelief.68@gmail.com…

The vertical demand of stair climbing means you can skyrocket your heart rate (the key to scoring HIIT’s cardio benefits) and reach an off-the-charts calorie burn: Running stairs burns 484 calories in a half hour, compared with 393 calories if you run a speedy seven-minute mile. “Moving your body vertically takes more power than going across a flat surface,” says Martin Gibala, a kinesiology professor at McMaster University in Ontario. Can’t last a half hour? Even one minute on the stairs will raise your game. In Gibala’s recent study, by doing just three 20-second bouts of vigorous stair climbing – with a few minutes’ rest in between – three days a week for six weeks, participants saw a 12 per cent increase in their cardio fitness and an 8 per…

Living in sunny Singapore means it’s normal to reach for tank tops and summer dresses whenever you get the chance. But your plans to flaunt a sexy back can get seriously derailed if you suffer from back acne, which is commonly referred to as bacne. If you’ve noticed a smattering of bumps and red spots on your back, you’re not alone. Bacne is annoyingly common in humid and tropical climates like ours. Thankfully, these easy lifestyle habits will help you prevent unsightly bacne once and for all. WEAR BREATHABLE CLOTHING Not all clothes are made equal. Picking the right fabrics is crucial if you want to keep bacne at bay and minimise your risk of a breakout. Bacne is caused by the same things that trigger zits on your face,…

5pm, when the day begins to wind down, your body does the opposite – cranking up to be at its calorie-burning peak, according to a recent study. “We discovered that you naturally burn about 10 per cent more calories in the late afternoon than you do later at night,” says Kirsi-Marja Zitting, an associate neuroscientist at Brigham and Women’s Hospital in Boston, an instructor at Harvard Medical School, and the lead author of the study, which was published in Current Biology. That’s about 130 calories that your body is torching without any extra effort on your part. Although researchers don’t know why our calorie expenditure revs up in the late afternoon, they suspect that metabolism ebbs and flows according to our circadian rhythms. That means that at night, when we’re…

ALMOND MILK GAZPACHO WITH GREEN GRAPES START TO FINISH: 10 MINUTES, PLUS CHILLING SERVES: 2 Puree 3½ cups unsweetened almond milk; 1 cup baguette cubes with crust removed (½-inch dice); 1 garlic clove, peeled; 1 tablespoon sherry vinegar; and 1½ teaspoons kosher salt in a blender on high speed until very smooth. With the machine running, add ⅓ cup extra-virgin olive oil in a steady stream. Pour through a fine-mesh sieve and stir the solids in the sieve to help the liquid pass through, but don’t press on them. Discard the solids. Refrigerate the soup until very cold, at least 1 hour and up to 2 days. Before serving, taste and add more vinegar and salt if desired. Top with 12 seedless green grapes, sliced, and 2 tablespoons flat-leaf parsley;…