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QUALITY OF LIFE

WELL-BEING

PERSONAL GROWTH

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MAY/JUNE 2012

5toWays Curb

Emotional Eating

Fighting to Stay Fit

Law of Attraction

Viva Risotto

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Cover Story

Feature

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Fighting to Stay Fit Anima examines how combat sports offer excellent exercise without needing to hurt anyone

All about Health

13

Decoding Premenstrual Syndrome

Yoga

16

Birthlight Classes for Pregnancy and Birth

Eat Healthy

30 33

7 Ways to Eat More Mindfully Viva Risotto

Relationships

22

How you come to feel the way we do

Get Inspired

24 27

Road to Recovery Law of Attraction

5 Ways to Curb Emotional Eating What’s your personal relationship with food? Is it of love, hate or fear?

Your equation might alter depending on your day and mood but no matter how you feel about food, it has a direct impact not only on your weight but also on your emotions.

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CONTENTS

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IN EVEY ISSUE

2 3 4 36

Editor’s Letter Question of the month Thoughts on life Enjoy Guide

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EDITOR’S LETTER

In this fast-paced

city, reducing stress is something we should do on a regular basis. We should learn and master the skill, and it is something to be learnt all our lives.

There are many different ways to reduce stress, and among them are eating good food and exercising. However, some people might turn to emotional eating.

In this issue, our cover story “5 Ways to curb emotional eating” tells you why emotional eating is not good for you, and how to stop this bad habit.

We attract what we talk and think about. Have some positive thoughts when the blues come, and you might feel better. Bestselling author Michael Losier, who has written the book Law of Attraction, has kindly contributed an article for us. He shares with us his views and insights on the law of attraction, and he tells us how we should react when we have a disastrous date. Of course, the law applies to every aspect of our lives.

In the article “7 Ways to eat more mindfully”, registered nurse and health coach Julie Chiu tells us why we should eat mindfully. What is mindful eating?

Read the article to find out more.

We would like to thank lavera which sponsored bottles of FREE 30ML lavera Faces Calendula Balancing Cream and 30ML lavera Faces Aloe Vera Moisturizing Fluid (Retail price: HK$189) to all our new subscribers who want Anima delivered to their homes and offices. Subscription of hard copies of Anima only costs HK$60 a year. Don’t miss this opportunity!

We hope that you would enjoy reading this issue of Anima. Have a good day!

LAM CHI FAI Publisher and Editor-in-Chief www.animamag.com www.facebook.com/AnimaMag www.twitter.com/AnimaMagazine

WEBSITE:

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A publication of Anima Publishing Limited 8/F., Excelsior Building, 68-76 Sha Tsui Road, Tsuen Wan, New Territories, Hong Kong T: (852) 2325 0287 F: (852) 3983 2100 E: info@animamag.com PUBLISHER AND EDITOR-IN-CHIEF Lam Chi Fai ART DIRECTOR Lok Yin Chun Marketing Executive Candy Wong CONTRIBUTORS Neha Ghosh, Bong Miqiabas, Azure Lorraine, Jansen Lim, Julie Chiu, Natalie Tong, Anne Ho and Michael Losier PRINTER Fantasy Printing Limited 1/F., Tin Fung Industrial Mansion 63 Wong Chuk Hang Road Hong Kong ADVERTISING advertise@animamag.com EDITORIAL editorial@animamag.com

Anima magazine is published by Anima Publishing Limited. Copyright 2012 Anima Publishing Limited, all rights reserved.

The title “Anima magazine” its associated logos and content are the property of Anima Publishing Limited. Reproduction in any manner in whole or in part in English or other languages without written permission from the publisher is strictly prohibited. While every care has been taken, we do not accept liability with respect to any views, opinions or advice given in this magazine.

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QUESTION OF THE MONTH I read that colorectal cancer is the second commonest cancer in Hong Kong. Is that true?

What is colorectal cancer and what are its causes?

Mandy Lo

Dear Mandy, Large intestine starts at the junction between the last part of small bowel (ileum) and caecum at the right side of the abdomen, continues with ascending colon, transverse colon, descending colon, sigmoid colon, rectum and to anal canal. Any of the neoplastic growth within these regions is called colorectal cancer. It can be either pre-malignant or malignant in nature and it is judged by its histological features after tissue diagnosis. Causes of colorectal cancer include environmental, food and lifestyle factors, part of the presentation of cancer syndrome, and genetically related, etc. However the exact causes for development of colorectal cancer in majority of patients are still unknown.

Colorectal cancer currently ranked the second most common cause of cancer related death in Hong Kong. In fact, it is not an un-curable disease. With early diagnosis and treatment, most of the patients can be cured and recovered with a reasonable quality of life after surgery. Although age of 50 and above was considered as high-risk group for development of colorectal cancer in the past, we do see more of younger patients suffering from colorectal cancer nowadays.

Patients may present rectal bleeding, passing of mucus per anally, change in bowel habit, persistent sense of defecation after bowel motions, change in caliber of stool, etc.

Sometimes can be as non-specific as just loss of appetite and unintentional weight loss.

When the large intestine is obstructed by the tumor, patients may suffer from abdominal distention and repeated vomiting. Therefore it is recommended to seek medical attention if you are suffering from the symptoms described above. Your doctor will consider further investigation of large intestinal after prompt history and physical examination, like barium contrast study or endoscopy (sigmoidoscopy or colonoscopy).

Of course, these investigations are not totally risk-free and should only be ordered by medical professions.

Dr Joe Fan

Dr Joe Fan is a Specialist in General Surgery. Currently he is appointed as Associate Consultant in the Department of Surgery of the Queen Mary Hospital and Honorary Clinical Assistant Professor of the University of Hong Kong.

He specializes in Minimally Invasive Gastro-Intestinal Surgery and Hernia Repair. He is also the Deputy Director of Surgical Skills Centre of the University of Hong Kong and is responsible for the surgical training of local and overseas practicing surgeons.

Do you have questions on health and well-being? Please send your questions to editorial@animamag.com.

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THOUGHTS ON LIFE

As I see it, every day you do one of two things: build health or produce disease in yourself.

Adelle Davis (1904 - 1974)

Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.

Norman Vincent Peale (1898 - 1993)

Eat breakfast like a king, lunch like a prince, and dinner like a pauper.

Slow down and enjoy life. It’s not only the scenery you miss by going too fast - you also miss the sense of where you are going and why.

Eddie Cantor (1892 - 1964)

Adelle Davis (1904 - 1974) 4

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No matter how much pressure you feel at work, if you could find ways to relax for at least five minutes every hour, you’d be more productive.

Dr. Joyce Brothers (1928 - )

A great marriage is not when the ‘perfect couple’ comes together. It is when an imperfect couple learns to enjoy their differences.

Dave Meurer, “Daze of Our Wives”

Early to bed and early to rise makes a man healthy, wealthy, and wise.

Benjamin Franklin (1706 - 1790)

The greatest mistake you can make in life is to be continually fearing you will make one.

Elbert Hubbard (1856 - 1915)

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What’s your personal relationship with food?

Is it of love, hate or fear?

Your equation might alter depending on your day and mood but no matter how you feel about food, it has a direct impact not only on your weight but also on your emotions.

By Neha Ghosh

Eating has never been simply about satisfying hunger. Ask 26 year old Rachel Siri (name changed) and she will agree. Rachel is married and lives with her successful writer’s husband in a suburban penthouse in Glasgow. Her life is pretty idyllic except for one secret. Rachel is a chronic emotional eater. It can be also defined as binge eating disorder. What does that mean? She wolfs down an entire box of cookies every time she gets into an argument with her husband. She also has a secret stash of snickers stashed away in her bathroom, Six packets of marshmallows in the garage, she gulps down cold coffee at a whim and she has been addicted to diet coke since a teenager. And every time she feels emotional or vulnerable, she seeks solace in her friends: greasy and sugary foods. She weighs 6

MAY/JUNE 2012

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Ways To Curb Emotional Eating dom and sadness. It’s not just a way to nourish the body but also the soul”.

around 200 pounds and been told to lose weight by friends and family repeatedly since her frame is tiny at 5.2 feet only.

Not surprisingly, the regular comments on her weights just acts as a thrust in her emotional eating issue.

So, is there is serious connect between food, weight and emotions?

Yes, there is. According to French psychologist Stepahne Clerget people eat not only to suppress hunger, but also deal with emotions. And it is true indeed since food is symbolic of many things. Like happiness, joy and even thrill perhaps?

Agrees Mumbai based weight loss expert Radha Sharma, “The first time a parent offers a chocolate to a crying child, food takes a different meaning. From a very early age food takes the role of a comforter, a way to beat depression, boreWWW.ANIMAMAG.COM

Kinds Of Kilos? Yes, Of course!

So it won’t be an exaggeration to mention that kilos are of many types. Stephane Claret categorizes them as “poundreactions” which are triggered by events which are easy to classify such grief, separation, a difficult job transfer.

Others are connected to emotions which are old and every so often go back to our childhood and thus are more complex to name. Especially as compulsive eating is precisely to prevent emotions from surfacing. A final category is more similar to an anxiety response. Difficulty occurs when stress becomes unending, because the feeding response then follows the same path.

“Crisis surfaces when emotionally driven food habits take over from healthy eating and result in uncontrolled weight gains,” says weight loss expert Radha Sharma.

In case you are wondering if you are an emotional eater, ask yourself these 4 questions: • Do I eat when I am not hungry?

• Do I crave certain kinds of food often?

• Do certain kinds of food make me happy, joyous of even depressed?

• Do I reach out for my favorite snack when I am stressed, sad, lonely or unhappy?

If you have answered in “YES” to more than two questions above, then its time take to ask yourself, do I want to stop abusing my body and get a grip?

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Crisis surfaces when emotionally driven food habits take over from healthy eating and result in uncontrolled weight gains.

5 Ways To Curb Emotional Eating

1. Document the times when you are at your weakest

It’s best to know your food triggers. For example, ask yourself, does stress related to work ensure that I reach out for that bar of chocolate? After a long and tiring day do I like to unwind with a heavy meal? Asking yourself these tough questions will point you towards the right direction.

Try This: Whenever you feel the craving, gulp down a bottle of water. It usually acts as a “fake hunger” killer.

2. Don’t undermine the role of stress and boredom.

It will be foolish to assume that stress and boredom don’t play a role in you piling on emotional weight. Lack of positive ways to channelize the above emotions which result in only one thing: Extra and unnecessary kilos.

Try this: Next time you are overwhelmed with boredom and stress, get away as far from junk food as possible. Go for a quick walk or listen to some soothing music.

3. Change your personal environment.

Are you surrounded by people who use food for recreation often? It could be friends, familiar or colleagues for whom food is a way to bond and distress. If yes, then there are chances that you will be stuck in the loop of binge eating without an exit. So start saying no, politely. Don’t be afraid to offend people as ultimately you need to care for yourself.

Try This: Got invited to hit the bar after work with colleagues?

Just say, “I am so sorry guys but I have some other commitments. Next time, promise”. It’s simple and effective.

4. Learn To Spot Real Hunger.

An average human been needs about three proper meals a day (unless on a special diet). And if you eat a decent portion

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of protein, carbohydrates and veggies, the chances are that you will know when your craving wiring gets active. Beware: Craving does not mean hunger!

Try This: Next time you are craving for a packet of chips, look at yourself in the mirror and ask yourself, “I am not hungry.

Then why do I want chips”? Being honest with yourself will not only liberate you but will ensure that you know the difference between hunger and hankering.

5. Don’t deprive yourself; It will make things worse

Curbing emotional eating is diverse from depriving yourself.

Deprivation is a sign of low self esteem and no matter how much you try, it will only make you miserable and cranky.

So don’t rob yourself from the good things in life. Just know when to stop. Everything else will take care of itself.

Try this: Focus on other aspects of your life. Maybe it’s time to get that radical new haircut you have been planning for while?

Or maybe learn Japanese? Weren’t you planning to go scuba diving? It’s time to put the spotlight on you than on food. You will notice a change.

Just keep reminding yourself that it’s a process and everyday requires baby steps. Don’t over commit and declare that you will give up chocolates since it’s unrealistic and will surely fail. Instead, tell yourself that next time you walk 30 min extra on the treadmill, you will reward yourself with a piece of chocolate. Once you have a grip on your emotions, the journey will become easier.

Neha Ghosh has been working as a writer/editor for the last six years. Besides politics and sports, she has written on every genre possible. Her happiest times are when she is travelling to a new place and writing WWW.ANIMAMAG.COM

SPONSORED FEATURE

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1. Because your coach will nourish your wellbeing on a daily basis Life in a bustling city like Hong Kong is full of distractions and obligations. People tend to be less active, rarely spending time on physical activities. This kind of environment makes one more susceptible to injuries and stress.

With a coach you will feel relaxed and revitalized.

2. Because you are busy Business trip? Happy hour?

Children to take care of? No time to go to the gym? Your coach is here to help you make to the most of your time and to take care of you.

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4. Because you need the motivation Your personal trainer helps you to keep motivated and can provide structure and accountability to your health programme. Your coach will help you to develop a lifestyle that encourages health. The more you work out with a coach, the more you will increase your motivation.

Why do YOU need a coach?

5. Because of the certification It is better to trust a coach with valid certification and rich experience in fitness and wellbeing.

You won't be disappointed; you will trust your personal trainer who will share all sorts of fitness and wellness tips.

6. Because your coach helps you to achieve your goals How can you reach your goals if you do not know the perfect way to do so? Your coach will help you to focus on results and stop wasting time doing inefficient workouts. Let your coach give you a comprehensive health and personal profile assessment during your first session and let your coach guide you accordingly.

7. Because a coach offers you various ways of training Be Relaxed: Decrease your stress rate through sweet gymnastics.

Be Fit: Reduce your body fat through cardio training.

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Recover: Recuperate from an injury through gentle and corrective movements.

8. Because your coach takes care of you 100% With a coach, you will feel privileged and energized because of an authentic private workout. A tailor-made program will enable you to stay healthy, achieve your fitness goals and will be suited to your personal and professional needs.

9. Because your coach is the one person who can follow you everyday A good coach is able to offer unique, customized programme.

These programs focus primarily on a chosen theme and adapt to all levels and needs. Step by step your coach will create the perfect workout for your physical makeup.

10. Because a coach is always available Organize your workout according to your needs – be it professional or personal – such as preparing for a holiday; or getting in the right frame of mind for a seminar, for example.

A Fitness and Wellness Coach wherever and whenever you want, could there be anything better?

Get a Coach!!

Estelle, Founder of Anhao This article is written by Estelle, founder of Anhao, hails from Paris. She arrived in Hong Kong in 2007, fell in love with Asia and decided to focus on her passion for getting fit and well by creating Anhao, a sports and well-being coaching company. Estelle is highly qualified, backed with a decade-long experience as a participant in the French National Championships in Gymnastics and is a certified NASM International Personal Trainer. Estelle takes training very seriously and considers sports as a vital social, medical, and cultural life element as well as a playful and relaxing pursuit.

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Feature

Anima examines how Engaging in a combat sport in one’s free time might sound like an odd way to stay fit. But Stephanie Poon, the Hong Kong-based founder of combat sports offer Hailey & Sasha, a lingerie and swimwear company, loves to box to unwind. excellent exercise without “It’s a workout with a purpose,” says Poon, a self-described extrovert who grew curious about boxing after joining her Pilates instructor in sampling a needing to hurt anyone

By Bong Miquiabas

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class. “I kind of have attention deficit disorder, so it’s good for me!” she adds with a laugh.

Now, six months into her weekly regimen, Poon’s new appearance is just one of many benefits. “It has done wonders for toning the body,” she says.

Yet boxing’s appeal for her goes beyond physical transformation. “Boxing is a good way to vent.”

Contact sports like boxing, kickboxing and Muay Thai have soared in popularity in recent years, as shown by their widening presence in mainstream films and growing spectator figures. Gyms and fitness centres everywhere routinely offer training in these sports to lose weight, tone muscles and build endurance.

In fact, the number of people who train to stay fit far surpasses the number of those who train to actually fight, says Jay Lau, founder, director and head coach of DEF Boxing, the gym where Poon trains.

“They say, ‘I want to burn fat. I want to look better. I have my wedding WWW.ANIMAMAG.COM

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Feature

People can have all the money in the world. But if you don’t have good health, then what’s the use? coming up,’” explains Lau. He adds that contact sports also help sharpen the mind by emphasizing strategy, concentration and anticipation.

Boxing as a sport is well-known, founded on various forms of punching.

Kickboxing adds the use of the legs.

Muay Thai resembles kickboxing. Originating in Asia but now practiced around the world, Muay Thai is a mixed martial art involving the use of one’s hands, arms and legs to punch and kick. Unlike kickboxing, Muay Thai allows participants to also elbow, knee, and clinch an opponent.

Lau says people who learn combat sports don’t simply improve their coordination and reaction times but also learn valuable self-defence. He says correct technique is essential. “If you don’t have correct form you can’t really improve,” he observes. “If that happens you’ll get bored and when things get boring we stop.”

Lau notes that the intricacies of boxing in particular stimulate people to keep

Benefits of Combat Sports Exercise • Burn calories, lose weight • Tone muscles, build strength • Boost cardiovascular system • Improve coordination and reaction times • Learn self-defence techniques • Sharpen mental focus and strategy • Release stress through vigorous exertion • Interact with others

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training for years. “If I step to the right, you step to the left,” he says by way of example. “If I move forward, you move backward. Then I counter. And then there’s the punching. There are a lot of decisions and reactions to make.”

With all combat sports requiring top-notch physical conditioning, practicing their techniques offers an excellent and challenging form of exercise even for people who never seek to knock someone out. Most fitness programs are conducted in a class or one-on-one setting and focus on hitting pads, not people.

Such is what Alain Ngalani preaches, even though he’s a two-time world champion in Muay Thai. A Cameroonian native who immigrated to Hong Kong in 2001, Ngalani opened Impakt, an academy of mixed martial arts open to all ages.

“People want to lose weight, get fit and release their stress,” says Ngalani.

“I have people calling me in the middle of a meeting saying they need to come here. After one hour of kickboxing they feel good, they’re really happy. They go back to their lives in a better mood. It’s different from going to a gym and just lifting weights.”

Impakt sits in the heart of Hong Kong’s financial district, the work setting of many combat sports enthusiasts.

One regular trainee is Celina Wong, a British-born Chinese who works nearby.

Last summer, Wong decided to rededicate herself to getting in shape by trying Muay Thai. Since then she has had “a lot of fun” and lost 8kg in the process. “The instructors really push you,” she says. “If you train by yourself and

get tired you’re more likely to drop out.

These guys push you to another level.”

Ngalani and his instructors incorporate diverse exercises in a one-hour class. “We do weight training, skipping rope, a little jogging, pull-ups, pad work and sparring,” he said. “You have a really fantastic workout. While you’re doing it of course it’s challenging and you might feel like you’re not going to make it, but once you finish you feel good.”

Beginners should not fear trying combat sports exercise, says Lau of DEF. “We encourage but we don’t force them.

Some people have a bad neck or don’t want a scratch on their face. You don’t have to spar right way. It’s not two people hitting each other or hurting anyone, either. It’s two people who are hitting each other’s pads and trying to practice what they learn in a useful way.”

Like Ngalani, Lau trains people of all backgrounds, from grade school students to bankers to housewives over the age of 50. “It could be an elegant lady who just likes to do something really different,” he says.

Poon, the novice boxer, recommends finding an instructor willing to train you at a pace compatible with your comfort level. She tells people not to be deterred or discouraged by the demands on the body. “There will be a lot of sore muscles after the first visit, but that’s to be expected,” she says. “After my first time, I was sore for six days, but you’re exercising muscles you don’t always use.”

Ngalani advises that good instructors carefully consider a person’s physical status when commencing combat sports exercise. “Of course we take into account your health. If you have a previous injury or health condition then we’ll adjust your training.”

“People can have all the money in the world,” he observes, “but if you don’t have good health, then what’s the use?”

Bong Miquiabas is a freelance writer based in Hong Kong.

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All about health

Decoding

Understanding Premenstrual Syndrome is vital for both men and women, so that you can learn to handle your emotions and avoid unnecessary tension in your relationships.

By Azure Lorraine

Fatigue, bloating, nausea, cramps and mood swings, these

also experience it during the first couple of days of their period cycles.

PMS, short for Premenstrual Syndrome, is a group of symptoms that is linked to menstrual cycles, which women might experience 1-2 weeks prior to a period begins. However, some women might

What are the symptoms of PMS? Many different symptoms have been reported and you might experience one or two or all of them. PMS Symptoms can be emotional or physical: â&#x20AC;˘ Psychological symptoms: anxiety, crying, depression, irritability, tiredness, sudden feelings of aggression or anger, increased level of stress, low motivation, change in sex drive, loss of self-confidence. â&#x20AC;˘ Physical symptoms: abdominal pain

are just some of the PMS phenomenon that most women go through during their menstruation. As a woman, menstruation is something we have to deal with every month and therefore understand so profoundly. PMS can be disruptive to your usual functioning and daily life. So what is PMS?

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and bloating, headaches, weight gain, lower back pain, breast swelling and/or pain, constipation, acne outbreak, nausea, fatigue.

What causes PMS? As far as we know, PMS is linked to hormone level changes. Two female hormones, estrogen and progesterone play an essential role in premenstrual syndromes and menstrual cycles. Estrogen is the primary female sex hormone.

It is produced by the ovaries throughout the whole menstrual period. Both estrogen and progesterone prepares uterus for ovulation and fertilization and affect MAY/JUNE 2012

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All about health

It is important to keep a lookout on your wellbeing before and during your menstruation, and care for your diet and lifestyle in both psychological and physical aspects.

women’s emotions. Just before menstruation, these two hormones levels drop, resulting in the secretion of aldosterone, a corticosteroid hormone that controls females’ emotions. It is believed that these hormonal changes trigger PMS symptoms.

Now that we understand the basic biology of Premenstrual Syndrome, what can we do to ease the symptoms?

It is important to keep a lookout on your wellbeing before and during your menstruation, and care for your diet and lifestyle in both psychological and physical aspects.

Diet: • Pass the salt. Salt retains water and keep it from releasing out of your body, which is the cause of bloating and breast tenderness. Processed and fast foods contain a lot of salt so try to avoid fast food joints and snacks aisles. A low salt diet prior to your menstruation will help decrease your PMS symptoms.

• Cut the Sugar but keep the Cocoa. Sugar plays an important part of mood swings in menstruation.

Carbonated drinks and alcohol contain high level of sugar. Instead of spooning and munching a liter of ice cream, stock up some fresh fruit, plain yogurt with acacia honey.

Yogurt will also help prevent yeast infection which some women are prone to when menstruating. During your menstruation, you can also have a small bar of chocolate to boost your energy and mood level.

Food and Drug Administration’s Center for Drugs and Biologics studied that chocolate contains a small amount of caffeine and a high level of theobromine, an alkaloid that stimulates your central nervous system mildly. As a result, a small amount of chocolate helps decrease cramps and increase your blood sugar level to decrease the feelings of nausea and fatigue.

• Have a whole lot of grain. Oatmeal,

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granola, wheat bread give you the fibers and nutrients to maintain a healthy and functional body. According to USCF Benoiff Children’s Hospital, fibers slow down sugar absorption, which keeps your blood glucose levels from rising too fast. Rapid fall in glucose can make you feel hungry more often and thus leads to overeating.

• Say no to Cosmopolitan. Alcohol contains caffeine and sugar, which also plays as a diuretic. It dehydrates your body which will increase the level of PMS severity such as headaches and cramps.

• Detox your body. Drink a lot of water will help you release toxins from your body and refill fluid to your system. It also helps metabolism from slowing down during menstruation.

Best to have a glass of warm water with a slice of lemon on an empty stomach first thing in the morning.

Lifestyle: • Clothes don’t fit. A part of premenstrual syndrome you might experience is bloating. You might find your normal clothes don’t fit because of it. You might start to feel stressed and anxious. Just take a deep breath and understand the bloating will pass. Have a set of clothes which are loosely fitted. Add a touch of colors with some bold colored accessories will brighten your mood.

You can also rub some rose, ginger or peppermint essential oils on your abdomen to ease bloating and discomfort.

• Jump! Exercise before your menstruation week will help you feel better both physically and mentally.

Exercising will boost your confidence and make you feel better about yourself. Finding an activity you enjoy will keep your mind and body positive and lower your stress level.

• Feel better in a shower. Using soap with Geranium and lavender WWW.ANIMAMAG.COM

essential oils help soothe cramps and headaches and will lessen your PMS symptoms • Lullaby baby. Having trouble getting a good rest? Avoid any caffeine in the afternoon. Substitute with caffeine free green tea or herbal tea such as rose, chamomile and peppermint.

• Save the date. Keep a calendar and write down the start date of each period. Keeping track will help decrease your stress level.

• Learn to relax. If you experience pain and cramps at your lower abdomen, try the following breathing and massaging technique: Lay down flat on a surface (preferably a yoga mat or your bed). Place both hands onto the areas where the cramps occur.

Inhale and press deeply with your fingers onto the areas. Hold for 5-10 seconds. Exhale and release your fingers.

Repeat until pain subsides.

How To Help Your Partner Relationships can be fragile when a woman is going through her ovulation period. Although there is not much you can do to help her physically, but understanding is the key for a stronger and healthier relationship.

Communicate Notice her emotional changes and mood swings. Is she irritated by something that might consider small or insignificant to you? Is she being overly stressed and sensitive?

Rather than asking her if she is having PMS, communicate with her calmly and ask her whether there is anything bothering her specifically. Help her understand there is nothing that she needs to stress about at the moment. If there is something specific that is frustrating her, then find a solution together so she understands that she does not have to struggle alone.

A Helping Hand Women might experience exceptional tiredness and fatigue during PMS. Sharing household responsibility will increase harmony at home and let her realize that you are here to help. If she mentions she is experiencing cramps and pain, try the breathing and massaging technique mentioned above. Any small gestures will significantly show love and care, especially if she is going through anxiety and low self-confidence.

Understanding Premenstrual Syndrome is vital for both men and women, so that you can learn to handle your emotions and avoid unnecessary tension in your relationships. Nurturing your well-being both emotionally and physically will not only reduce stress and PMS symptoms, but also maintain harmonious relationships with others.

Azure Lorraine is the founder of Capra Latte, an organic body care company based in Hong Kong. She enjoys handcrafting and takes her inspiration from nature. You can reach her at info@ capralatte.com.

MAY/JUNE 2012

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S P O N S O R E D F E AT U R E

YOGA

Birthlight classes

for pregnancy and birth

By Sally Lomas, Co-director of Birthlight Teaching and Active Birth Teacher

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S P O N S O R E D F E AT U R E

Yoga is a wonderful celebration of the harmony between mind and body. Both spiritual and physical aspects of yoga include the inspiring principles of awareness, respect, selfreferral and balance. Expecting a baby can bring emotions of both hope and fears. Women wonder if they will be able to cope with the physical changes during pregnancy, the contractions of birth or the responsibility of becoming a mother. Will my baby be healthy? Have I made the right choices for antenatal care and preparation for birth? The balancing and relaxing aspects of yoga will help to clear the mind and enable women to feel more confident in their ability to give birth and become a parent.

Pregnancy is a transition, a time of change. Yoga can provide a constant thread of stability. To give birth a woman needs to tune in to her own instincts, to move in ways she feels comfortable and to change positions as she wishes. She should be allowed to breathe freely and to find her own rhythm and pace. Yoga helps to bring awareness to the body and to the breath. Deeper instinctive breathing is achieved helping women to find their power within.

Changes in the body as the baby grows can sometimes cause discomforts. These include backache, carpel tunnel syndrome, heartburn and sciatica. We learn to understand the reasons and how to prevent or alleviate these problems. The combination of pose, movement and breathing will strengthen the muscles around the joints, release tensions and improve circulation.

Antenatal yoga is carefully adapted to suit women at all women at all stages of their pregnancy. Each pregnancy is different and every baby is unique.

Pregnancy contains the full cycle from conception to birth.

The release of hormones enhances both the physical adaptation of the body systems and the physiological and emotional aspects of this journey.

Birthlight classes help a woman aim for a normal physiological birth. She learns to trust in the birth process and develops a belief in her own ability to give birth. The skills that are learnt will also help women who have medical problems in pregnancy or may need assistance to give birth to their baby.

They learn to accept help when needed and to release feelings of disappointment or anger.

Yoga postures create more space for the baby within the motherâ&#x20AC;&#x2122;s body. This allows the baby to move and rotate to a more favourable position. Optimal foetal positioning is therefore encouraged before the onset of labour.

Birthlight classes combine classic yoga postures with more fluid movement. We move through standing poses for balance WWW.ANIMAMAG.COM

and alignment, strong stretches to release the spine and rhythmic twists to free the hips and lower back. Sitting poses ground and strengthen. Exercises are included to release tension in the neck and shoulders. Floor work includes opening movements for the pelvis, lengthening leg stretches and ending with either a guided visualisation or relaxation with music.

Yogic full cycles of the breath promote optimum health for both mother and baby. The benefits of relaxation include lowering blood pressure, promotion of restful sleep and enhancing energy levels. It is a time when many women have the chance to focus on their baby, to allow fears to melt away and to enjoy time to bond before the birth.

Women are encouraged to find comfortable and advantageous positions for labour and birth. We promote the use of mats, beanbags and birth balls.

Partner work may be included to encourage awareness of the body structures, to aid stretches and to experience the support and caring of other women.

Yoga is a journey and exploration into oneself. It is also a joining and understanding with others and the world around us. Sharing thoughts and feelings are an important aspect in the enjoyment of pregnancy and the preparation of birth. In our society one can feel very alone. Pregnancy can bring a wonderful connection with community and helps create lifelong friendships.

Birthlight is a registered charity dedicated to the enjoyment of pregnancy, birth and babies. Courses are also offered in Childbirth preparation, Active Birth workshops, Mother and Baby yoga and Baby swimming.

Website: www.birthlight.com

Gecko Yoga will proudly be hosting Birthlight in Hong Kong from July 2nd â&#x20AC;&#x201C; 8th 2012. Sally Lomas from Birthlight will be leading two courses, Perinatal Yoga and Baby Yoga at White Lotus Centre in Central. To find out about the courses visit www.birthlight.com and to register contact the local host: www.geckoyoga.com, info@geckoyoga.com or call +852 6973 1792.

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WHERE TO FIND A FREE COPY MID-LEVELS / SOHO Archie B’& El Taco Loco Bacar Balance Health Beyrouth Café Central Blossom Nails Bruch Club Cafe Lavande Cafe Protobello Cafe Punta del Cielo Capra Latte Caramba Mexican Cantina Classified Club 1911 Coffee Book (Books & Co.) DM Hair Workshop Dymocks (Lyndhurst Terrace) Dynasty Court Eat Right Flow Bookshop FMH (The Face Magic Haven) Global Essence Hearty Restaurant Holly Brown Jaspas Ladies Recreation Club Let’s Relax Life Organic Health Cafe Lil Siam McSorley’s Ale House Nefertiti Orange Tree Restaurant Organic Baby Pesto Cafe Phukets Thai Restaurant Posto Pubblico Power Plate Institute Rico Spanish Restaurant & Bar SoHo Junction Bar SohoWay Sole Mio Soho Square Staunton’s Wine Bar & Cafe Taco Loco Taequila Mexican Restaurant & Bar Taku The Cheese Room Wagyu Wagyu Lounge Yogurtime CENTRAL 4D Wellbeing Centre Al’s Diner Alive Healthcare Centre Anahata Yoga Atria Properties Av Beauty Clinique Bit Point CancerLink Central Dance Studios Central Osteopathy CoCo Espresso Downtown Chiropractic Clinic Dragonfly Dymocks (Central Building) Dymocks (IFC) Figure Fitness Foot Reflexology Health Care Centre of The Blind G Bar Health Gate Helena May HYPOXI JAR (Just-A-Restaurant)

Just Salad Kinesiology Asia La Dolce Vita 97 New Gallery on Old Bailey Optimum Performance Studio Pangea- Wing Chun Kung Fu and Pilates Pickled Pelican Post 97 Seasons Fitness Shakti Healing Circle Sloop Froyo & Bagal Soft Aroma Starbucks (HK Station) Stormies Subway Sutherland Chan Centre The American Club The Dublin Jack The Elgin (Service Apartment) The Feel Good Factor The Hermitage Spa The Law Socierty of Hong Kong, Club House The Wheel Treasure View Service Apartments Uncle Eric’s Vintage Wine Bar Uncle Russ Coffee Vitality Center White Lotus Centre Yogurtime

LAI KING WAN(SOHO EAST) Berliner + Wildfire Jack’s Terrazza Ristorante Pure Massage Te

SHEUNG WAN DEF Boxing Graze Cafe Rebound Health The Bauhinia The Yoga Room

DISCOVERY BAY Caramba Mexican Cantina Discovery Bay Residents’ Club Dymocks (Discovery Bay) Hemingway’s By the Bay McSorley’s Ale House Uncle Russ Coffee

REPULSE BAY Bayley & Jackson Dental Surgeons Ltd. Dymocks (Repulse Bay) Ice Cream Gallery OT& P (Repulse Bay Practice) Southside Kindergarten Tam, Hulac & Partners Dental Ltd. WANCHAI Al Dente Alliance Francaise Hong Kong American Women’s Association Amici Coyote Bar & Grill Dymocks (Harbour Centre) Ebeneezer’s Kebabs & Pizzeria Flying Pan International Society of Life-Nurturing Traditions Jack’s Terrazza Ristorante JoJo’s Indian Cuisine Khana Khazana Let’s Spa Mes Amis Oasis Dance Centre Oyster Bar & Grill Pizza Express The Australian Association The Dynasty Club The Quarterdeck Club VIM Pilates Studio Yogurtime Zambra Cafe

STANLEY Pickled Pelican Pizza Express ROCKSALT Seafront Spiaggia Squeeze Cafe The Cupping Room Wildfire AP LEI CHAU Artura Ficus Attitude Ltd (Furniture & Interiors) Burnt Oringe Co.Ltd. Dormirest (The Nature of Beds) HC28 Life’s A Breeze Monde Chocolatier Patio Mart Pacific Gourmet Ltd. Rimba Rhyme Sift Patisserie The Aberdeen Marina Club Viva Italia Whiskers n Paws

SAI KUNG Aguaplus AJ’s Sri Lankan Cuisine Allure Beauty and Health Anthony’s Ranch Bacco C.C.Cafe Classified Colour Brown Coffee Dymocks (Sai Kung) Firenze Restaurant Hebe Haven Yacht Club Italiano’s Restaurant & Bar JASPAS Oscar by the Sea Club House Poets Roccos Steak and Seafood Sabai Day Spa Sai Kung Animal Hospital Sai Kung Physiotherapy Sauce Shun Kee City Houseware Company Steamers Sushi TEN KU The Boozer White Black Caffe Ltd. GOLD COAST,TUEN MUN Chilli N Spice Seafood Market Le Bristol French Restaurant Med Stars (Mediterranean Cuisine) Resto Restaurant

ELEMENTS /TSIM SHA TSUI Bombay dreams Bliss Spa, W Hotel Dymocks (K11) El Pomposo Bar & Tapas Grand Central Bar & Grill Mes Amis Morthan Cure Physiotherapy Pacific Club Stormies United Services Recreation Club CAUSEWAY BAY /HAPPY VALLEY A La Maison Restaurant & Bar Apartment O Asia Health Equipment Brunch Club & Supper Burgeroom Cafe Corridor Classified Coffee Plus Easyoga Evergreen Villa Gallery Café Hong Kong Cricket Club Hooray Bar & Restaurant Mackie Kitchen Mind Body Colon Cleansing Centre Organic Baby Royal Hong Kong Yacht Club Starbucks (Happy Valley) Valley Fit Studio ISLAND EAST,QUARRY BAY Asia Pacific Aromatherapy Frites Quarry Bay Jubal Neurofarmers TUNG CHUNG Skyline Physiotherapy Starz Wine Bar Kowloon Beacon Heights Caldecott Hill Club House Dickson Yoga Harbour Place Club House Holly Brown The Kowloon Cricket Club CAFE HABBITU Cityplaze Elements Festival Walk Glocester Road GOD Hutchison House Miramar Pacific Place 3 The One

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Anima is the first and a leading free English magazine in Hong Kong dedicated to promoting quality of life, wellbeing, and personal growth. Each issue covers: – Health – physical and mental health, medical treatments, healthy daily habits, and updated medical knowledge.

Get Inspired – inspirational thoughts and ideas.

Fitness – physical fitness, well-being, nutrition, bodybuilding and weight training.

Fresh Look – skin, body and hair healthy.

Relationships – developing and maintaining good relationships with people.

Career Corner – advice on choosing, managing and developing your career.

Yoga – application of yoga in everyday life for physical, mental and spiritual health.

Eat Healthy – different kinds of fresh and organic food and shares ways to have a healthy diet.

Travel Time – attractive travelling destinations, resorts and other relaxing places for holiday.

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S P O N S O R E D F E AT U R E

Chocolate: More Often For Best Results

By Bryon Verhaeghe

Most people like chocolate and some of us even crave it. Why is this? This history of making chocolate from the cocoa bean is interesting and the health benefits are incredible.

Cocoa grows from the tree named Theobroma-Cacao. It takes 4-5 years before the mature plant begins to produce pods. Each pod contains 20 to 60 seeds or beans.

The pods and seeds keep the name cacao but once processed into a powder the name can be either cacao or cocoa. Some authors speculate that his was originally a typing or spelling mistake but cocoa seems easier to say and is used more often today.

Using DNA tracing the tree is from the Amazon region of South America and moved to Guatemala and Mexico by the Olmec / Mayan peoples. Theobroma-Cacao means, “Food of the Gods” and it was used as a currency like gold for trade due to its value and limited availability. The term, “When Money Grows on Trees” was from the fact that it takes years to grow cocoa beans that can be used as money for trade.

The beans contain 40-50% vegetable fat and this is very bitter. In this fat there are high levels of polyphenyols; also known as tannins and flavanoids, are the health benefit. These give color and flavor to foods. In the body a polyphenyol enhances the immune system against many diseases including cardio-vascular problems and cancer. This natural molecule is high in red grape skins and other foods to give them health advantages.

The enjoyment of the flavors of food and beverage often revolves around the bitter tastes and earns a lot of discussion among connoisseurs. Many technologies were discovered for flavor while removing this bitter taste.

Like grapes the fermentation process is best but takes time and skill. The Dutch in around 1828 learned to remove the bitter fat with a hydraulic press. The Dutch process made the bitter flavor less strong and increased solubility in water. Unfortunately this also removed all the health benefits of polyphenyols. With a lower cost product and less bitter taste this Dutch Cocoa was marketed into the UK by JS Fry and Sons.

Mixing cocoa with milk was not possible until the Swiss chemist Henri Nestle figured it out. He discovered that a low fat cocoa would mix with the low water or evaporated milk. This new achievement of milkchocolate was an instant business success for Swiss Chocolate.

Today many companies process, blend and mix cocoa. Unfortunately they remove the high fat and nutrient rich polyphenols to make milkchocolate and the health benefits are gone.

Cocoa

Milk chocolate

15 – 35 %

Dark semi-sweet

50 – 70 %

Dark chocolate

High Polyphenols

Polyphenols improve mood

40 – 55 % 72 – 99 %

Naturally produced cocoa is fermented in four to seven days. Like grapes; this reduces the sugars, kills germs and improves the flavor and aroma. Chocolate liquor (cocoa liquor) is pure chocolate in its liquid form and like the bean it contains both cocoa solids and cocoa butter in roughly equal proportions.

The beans are fermented, dried, roasted, and separated from their skins. Then they are ground into cocoa mass and melted to become the liquor. This liquid liquor is cooled and molded into blocks known as unsweetened baking chocolate (bitter chocolate). The contents are roughly 53% cocoa butter (fat), about 17% carbohydrates, 11% protein, 6% tannins, and 1.5% theobromine.

S P O N S O R E D F E AT U R E

Health Benefits of Chocolate: Cocoa improves cholesterol – Johns Hopkins University/Sinai Hospital Program in Internal Medicine, Baltimore analyzed the outcome of 28 healthy volunteers consuming flavanol-rich dark cocoa for one week. Their bad cholesterol (LDL) fell 6% and the good cholesterol (HDL) went up 9%. (PMID: 19005437) Cocoa reduces blood pressure – Researchers at the America Cancer Society in Atlanta compared 133 adult Kuna Indians living in Panama to 183 that had moved to Vera Cruz. Blood pressure was significantly lower in the Panama group and urine testing ruled out any salt difference in the diets. A diet survey of 118 items found similar diets but that the lower blood pressure group consumed a 10 fold amount of flavanol-rich cocoa. (PMID: 16794446) Cocoa lowers risk of heart disease – Researchers at the Department of Medicine, Harvard Medical School and the Brigham and Women’s Hospital, Boston studied 15 people under the age of 50 and 19 over the age of 50. After four to six days of flavanol-rich cocoa, blood flow improved significantly in both groups but to a greater degree in the older group. Published on Aug 24, 2006 in the Journal of Hypertension. Their conclusion is that flavanol-rich cocoa will improve heart and artery function in old age. (PMID: 16877960) Cocoa helps us lose weight – The greater the frequency of chocolate intake is associated with lower BMI (Body Mass Index), but the amount of chocolate intake is not associated with BMI. Age, sex, physical activity, caloric intake, satfat intake, fruit and vegetable intake, and mood do not affect the link between frequency of chocolate intake and BMI. Published on Medscape: “More Intake of Chocolate May Yield Lower Body Mass Index”, March 2012 Cocoa improves blood flow to the brain – The Department of Neurology in Boston conducted a study on 34 healthy volunteers aged 66-78. They measured the blood flow to their brains with a special ultrasound device. High content cocoa was added to their diet. After one week the blood flow increased 4-12% and after two weeks this was 6-14% improved. They concluded that stroke and dementia would be reduced by high content cocoa consumption. (PMID: 18728792) Cocoa improves immune system – The University in Barcelona, Spain has found that long term flavanolrich cocoa improved the white cell response to inflammation in lab animals and concluded that long term studies deserve to be investigated in humans. (PMID: 19126261) PMID stands for Pub Med ID and the abstracts are found on www.ncbi.nlm.nih.gov/pubmed.

17/F, The Strand 49 Bonham Strand East Sheung Wan, Hong Kong Phone: 2544-4055 info@reboundhealth.com www.reboundhealth.com

RELATIONSHIPS

How

you come to feel

the way you do

Emotion regulation styles are the best way people know on how to deal with their feelings. These styles are so deeply ingrained in us that most of us are not aware that we have them or that we are acting them out in our relationships. By Natalie Tong Emotion Regulation Styles and Relationships The way our caretakers respond to our feelings and needs when we were little “programs us” as to how we deal with our own feelings for the rest of our lives. Through thousands and millions of interactions between a child and the caretaker, the child absorbs the way the caretaker responds to one’s own needs and the feelings.

If the caretaker always responds to the child’s cries with comfort and the child’s need for closeness with holding and touch, the child naturally internalizes these responses and translates them into inner programs in which the child repeats for himself/herself.

In other words, the child has now a comforting presence of the caretaker within herself/himself and can soothe his/her feelings in moments of distress, even in the absence of the caretaker.

These interactions with the caretaker also help the child to develop a deep sense of knowing that he/she is worthy to be loved, because their experiences tell them that, “ When I need you, you are there and you love me.”

With this comforting presence within, the child grows up knowing how to take care of his/her own feelings

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and are in touch with their own needs.

They feel safe to reach out to others for help. They feel safe when they are intimate relationships with others, they trust that others love them and they themselves deserve to be loved.

This type of emotion regulation style is called secure, individuals with this pattern feel securely connected with others and with themselves.

However, if the caretaker frequently ignores or put down the feelings of the child or even rejects the need for closeness of the child, the child automatically come to realize that expressing one’s own needs is not safe and will get them rejected. These children grow up become pretty good at shutting down their own feelings to protect themselves from the sense of shame when others reject them.

In an intimate relationship, they might withdraw themselves from their partners in an argument or conflict. It’s almost they are saying, “I am not sure you will accept me, so I will hide and protect myself so you can’t reject me. I don’t need you and I am just fine on my own.”

These individuals strive to become highly independent and self-reliant because they find it hard to trust that WWW.ANIMAMAG.COM

others will be there for them. In an argument with their partner, they tend to suppress their own feelings and become emotionally detached from others in an attempt to protect their sense of selfworth. They might have a tendency of intellectualizing feelings instead of actually experiencing them, or they might focus their attention more on tasks and problem-solving instead of on people and relationship needs. This affect regulation style is called avoidant, these people avoid their own feelings and needs.

On the other hand, if the caretaker is inconsistent in the way he/she responds to the feelings of the child, the child learns that by crying, whining and nagging, he/she will get the attention of the caretaker. It’s almost like they are saying, “I can’t get you to care for me, so I will yell at you, blame you and get angry at you so you will pay attention to me.” These children grow up becoming emotionally reactive when they perceive that their partners do not care for them.

In these moments of distress, they get angry at their partners, they might yell, blame, and criticize their partners in an attempt to get their partners to respond to them and care for them.

These individuals have a deep sense of yearning for their partners, yet they feel anxious that their partners won’t value them or care for them. Underneath the façade of criticism and complains towards their partners, these individuals might feel unlovable and experience a desperate sense of loneliness. They can get preoccupied in relationships and become hyper-vigilant in detecting signs of disapproval or lack of care from their partners.

This emotion regulation style is named anxious-ambivalent, as they feel truly ambivalent towards their partners.

It’s like they are saying, “I really need you and you are not there for me! You just don’t love me!”

These types of emotion regulation WWW.ANIMAMAG.COM

Practicing mindfulness on a daily basis will train the mind in developing greater acceptance and compassion for oneself and for others.

This compassion and awareness can eventually come to heal us and our relationships.

styles are the best way people know on how to deal with their feelings. These styles are so deeply ingrained in us that most of us are not aware that we have them or that we are acting them out in our relationships.

Matching your style with specific emotion management strategies Since avoidant individuals are often out of touch with their feelings, they can learn to pay attention to their physical symptoms and pick up signs of overwork and perfectionism. Muscles tension, headaches, and fatigue can be important physical signs that tell them that they are overstretching themselves.

They can also learn to get in touch with their feelings by identifying one or two individuals whom they find to be trustworthy and confide with them their thoughts and feelings. They will learn to identify their feelings as they come to feel safe in sharing their inner thoughts and emotions with another.

It is important for ambivalent individuals to learn to calm their emotions, especially their anger and irritation towards people they care for. The practice of yoga, relaxation and breathing techniques can be used to calming down their strong emotions but they have to be practiced everyday in order to be applied in the heat of the moment.

Slowing down and taking quiet moments to reflect on their inner thoughts and feelings are useful to them as they learn to see beyond their anger and get in touch with their underlying feelings of loneliness and needs for love.

This will gradually help them become less reactive and more reflective of their own inner needs and feelings.

The practice of Mindfulness, a form of meditation which involves focusing one’s attention on the breath is very useful in helping individuals all emotion regulation styles in becoming aware of one’s feelings. This awareness can help most people in coming to understand the secrets of their own hearts, the underlying feelings and needs that were covered like pearls under the straw.

Practicing mindfulness on a daily basis will train the mind in developing greater acceptance and compassion for oneself and for others. This compassion and awareness can eventually come to heal us and our relationships.

Natalie Tong (LMFT, Reg. Psychol.) is a Licensed Marriage and Family Therapist in the US and a Registered Psychologist (HKPS) in Hong Kong. She offers psychotherapy, consultation and training in her private practice. She is also an Honorary Lecturer at the University of Hong Kong where she teaches and supervises counselors in-training.

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GET INSPIRED

Every cloud has a silver lining. Anne Ho shares with us how she helped herself to heal and lives her life to the fullest.

By Anne Ho

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WWW.ANIMAMAG.COM

I walked in the streets of Down-

town Auckland, singing and crying.

I kept on walking. I went on motorways talking aloud. I took my jacket off because I was steaming hot under the sun, then my shoes, then my socks and dumped them into the rubbish bin. I was very thirsty. I had no destination until I thought of the Empress Garden Restaurant. I headed there because I believed that I was the Empress of China. I walked into the restaurant; a kind waiter gave me a glass of water.

The owner of the restaurant wanted me to leave and I refused. She finally called the police and I was taken to the police station charged with trespassing on other people’s property. This was one of the episodes of my fourth breakdown here in Auckland.

Life had been a mess ever since I was diagnosed with mental illness.

Each breakdown was triggered by stress. My first breakdown happened in my early twenties and they returned when I thought it was controlled by medication. I knew very little about my disorder and I didn’t think that it was important to know what kind of illness I have—mental illness is mental illness.

Now I understand and I believe it is not too late to change.

When I migrated to New Zealand my psychiatrist disclosed to me for the first time that I was diagnosed as schizophrenia but what I have is Bipolar Disorder—not that I knew anything about either, not until I studied psychology. So what actually is Bipolar Disorder? Bi as we all know is twice and Bipolar actually means the swinging of two moods—mania and depression. Manic is when the afflicted feels high and has grand ideas such as bringing peace to this world then followed by a period of depression. In my case I also had a period of paranoia wherein I was so frightened believing that the communists wanted to purge my loved ones and myself. Then when I came out

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from the paranoia I used to have long periods of depression. It still has not been discovered what causes this disorder and psychologists think that there may be some genetic components.

This disorder concerns an imbalance of neurotransmitters. Mania is when the neurotransmitter, dopamine, shoots so high that the other neurotransmitter serotonin is not enough to balance it causing excessive elation. Depression is when dopamine stays low.

My first two breakdowns occurred in Sydney, Australia, with one year apart. The first time only took me two weeks in the psychiatric ward of the Prince of Wales Hospital to bring me back to the real world; but depression has lasted until the next high period.

The second breakdown was much more serious and I did some gross things.

I kept them to myself for years. Now there is nothing in my life that I hide.

I stayed in a mental hospital for I don’t know how long until my parents decided to have me taken back to Hong Kong for further treatments.

So I went back to Hong Kong, found a husband, had a daughter, and never thought that the vicious cycle would come back, and yet stress from work and constant arguments with my husband plus the decision to have an abortion out of selfishness, all pushed me back to the cycle again. This time I was not that lucky and I tried to commit suicide.

How fortunate I was—I survived. Again I never thought that another breakdown would occur since I was taking medication like a good patient.

Around ten years later we migrated to New Zealand. We all had to start a new life. English is not a problem for us and so settling down took no time at tall. But we needed income, so we ventured into property development.

I loved the project because everyday was a learning curve for me. As usual I overworked; I didn’t feel like sleeping, I didn’t feel like eating and bang, one night I began to think that people were talking about me on the television—there and then I had the fourth breakdown.

MAY/JUNE 2012

25

GET INSPIRED

This breakdown was different from the other three because I did not have my parents with me, especially my mother. I am not complaining about her preventing me to recover but she loves me too much and I did not have space to fight my illness. I only had my husband and daughter with me in New Zealand who were busy with their own work apart from looking after me. After doing silly things like running away from home several times, making my husband and my daughter worry about me, I finally turned our family up side down to the point that they too lost patience and life was very difficult for all of us. If I didn’t do anything for myself I really don’t know where I would have ended up. There was not a day I did not cry. Then my psychiatric nurse suggested a place where I could do some free courses which might help me. I chose a few which included creative writing.

This was the beginning of a journey to recovery.

It took me on and off for two years to participate in these courses and gradually I gained back my confidence and I felt I should do some serious studying.

I enrolled into the Auckland University to do a Bachelor of Arts degree. All my siblings have achieved a university qualification and it had always been my

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dream to have a degree. Unfortunately each time I had a chance to continue studying, I fell sick and I could never turn my dream into reality. But after nine long years I finally got my degree at the age of fifty-seven. During these nine years I have done a lot of things— all positive ones—voluntary work to help the Chinese mentally ill, talking in public about my illness with the hope of helping others, writing about my life, some other voluntary work. All these help me to get better. Although I had stress studying I enjoyed the knowledge which unlike working was new everyday; but honestly there had been times when I felt like giving up. It was difficult, but my husband and daughter gave me so much support that I kept going and finally made my dream come true.

I had a major operation while in Hong Kong because I was stupid enough to try to commit suicide and I had contracted the Hepatitis C disease through blood transfusion. It was only discovered here in Auckland but my Psychiatrist and the Gastroenterologist did not want to give me the treatment yet as I was still quite unstable and the treatment would affect my mood. In 2007 the Gastroenterologist brought up the matter again and asked if I felt confident and stable enough to do the

Interferon treatment because it actually could not be further delayed. I was ready and so the treatment started. It involved injecting myself once a week and the treatment lasted for forty-eight weeks.

My mother and some friends suggested that I should give up studying and get more rest. But no, I did not want to stay home and take pity on myself about how unlucky I was. The treatment went smoothly and quickly and after fortyeight weeks my Gastroenterologist said to me, “You are cured.” To quote a nostalgic saying, “every cloud has a silver lining” and ever since I made an effort to help myself I have had so many “silver linings”.

While studying I did not have time to pursue my writing. When my studies finished I picked up writing again and I have discovered that writing is my passion, so I became a freelance writer.

I can now earn some pocket money and I intend to turn writing into a career. I have also adopted other interests such as music, Chinese calligraphy and I so want to squeeze in painting which at this moment I don’t have much time for.

Life is really good and I dare say that since last December there is not one single day that I am not happy.

On the road to recovery I had “falls”, many of them, but I did not give in; in fact I got up quicker after each “fall”.

How I do that? I help myself. I have goals in my life. I live life to the fullest—doing all the things I love to do.

Most important of all I am not afraid of starting all over again. I almost lost everything which included my family. Now I feel that I have everything.

To live happily does not mean I need to stress myself at the expense of losing my health. Now I can proudly say that I have reached full control of the disorder.

I have come to a Resurrection!

Anne Ho loves writing. She became a freelance writer in 2009. Apart from writing, music is another passion of hers..

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GET INSPIRED

Law of Attraction Focus on what you do want and let the Law of Attraction respond to your new vibration.

By Michael Losier

WWW.ANIMAMAG.COM

MAY/JUNE 2012

27

GET INSPIRED Recently I was interviewed

The Law of Attraction simply responds to the vibes you are offering by matching them and giving you more of the same!

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on a love and relationship talk radio show. It was the first time the host had heard about the Law of Attraction and she was very interested in the concept.

After explaining what the Law of Attraction was about - offering positive and negative vibes and those vibes resulted in all of us attracting positive or negative things into our lives, she asked me the question, “What should someone do if they’ve just come home from a disastrous date?” My answer was simple, “Don’t tell anybody about it!”

When most people find themselves in that situation, they repeat and regurgitate their negative experience over and over and over again. Picking up the phone, they reminisce about how bad the date was, telling numerous people all about how they didn’t like this or that and usually going on and on about their experience in great detail. All the while, they are offering negative vibrations.

The Law of Attraction doesn’t know whether the ‘thing’ you are giving your attention, energy or focus to, is good or bad to you, or whether you want it or don’t want it. It simply responds to the vibes you are offering by matching them and giving you more of the same!

Law of Attraction is obedient. It only has one job ... to match the vibration you are sending. Law of Attraction does not have a brain, or a consciousness, or make decisions, or know what is good or what is not good for you, it is simply a matcher of vibrations. The job description for Law of Attraction is two words long... Match Vibrations.

The good news here, is that we have the ability to CHANGE our vibrations, by simply changing the words we use and the thoughts we think. It is the only thing we can control -- our vibrations.

Knowing what you didn’t like about your date is very important to applying the Law of Attraction to your life, if you use that information to help yourself become clearer about what it is that WWW.ANIMAMAG.COM

you DO want on your next date. When you come home from a disastrous date, DON’T pick up the phone! Instead, build a list of what you didn’t like. For example: • My date was late • My date talked too much about themselves • My date was a poor listener • My date didn’t seem interested in me • My date was quite negative If you continue to give these things more of your attention, energy and focus, you will certainly attract more of the same on your next date. So when you find yourself wondering why you keep attracting the same kind of dating experience or relationship over and over and over again, the answer is always the same. You are attracting a perfect match to what you are offering vibrationally.

How can you stop offering the vibration of what you don’t want? The solution is simple. Just refer to your list and ask yourself, “So, what do I want?”

What I Don’t Want So, What Do I Want?

My date was late.

I want my date to show up on time.

My date talked too much about themselves.

I want my date to converse on a variety of subjects.

My date was a poor listener.

I want my date to be an attentive listener.

My date didn’t seem interested in me.

I want my date to be interested in me.

My date was quite negative.

My date felt very positive.

The key point here is when you go from what you don’t want to what you do want, the words change. As your words WWW.ANIMAMAG.COM

change, your vibration also changes.

Now you are offering a new vibration which the Law of Attraction will respond to by sending you more of the same.

Remember - when you spend your time talking about what you don’t like; telling others about what you don’t like; journaling and remembering what you don’t like; you are spending all that time giving attention to the very things you don’t want. All the while, the Law of Attraction is responding to your vibration and matching it with more of the same.

So, if you are curious and want to know what vibes you are offering about an ideal date or ideal relationship, take a look and see what you are getting right now-it’s always a perfect match to what you are offering vibrationally.

Next time you come home from a disastrous date, take the time to notice what you did like about it and celebrate that! Then, make a list of what you didn’t like and ask yourself the question, “So, what do I want?” Use your time to give your attention, energy and focus on what you DO want, knowing that the Law of Attraction is responding to your new vibration.

Here is a summary of what you

should know so YOU can attract your ideal relationship: 1. Law of Attraction is ALWAYS responding to the vibration you are sending... remember, it only matches 2. Knowing what you don’t want is very important ... it will help you get clear about what you do want.

3. Giving attention to what you DON’T want will bring more of it.

4. Giving attention to what you DO want will bring more of it.

5. To stop giving attention to what you DON’T want, simply ask, `So, what do I want?

6. Observe what you are attracting and pay attention to what you DO like and what you are attracting.

Michael Losier (Low-zee-eh) is the author of the best selling book, Law of Attraction: The Science of Attracting More of What You Want and Less of What You Don’t, which is now published in 28 languages around the world. www.michaellosier.com.

His Second book, Law of Connection is available in 21 countries. He will speak at a seminar in Hong Kong on 30 June 2012. www.loa-hk.com/events; julie@loa-hk.com; sylvia@loa-hk.com MAY/JUNE 2012

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Eat Healthy

Ways TO

Eat More Mindfully How can you start eating more mindfully today and learn how to stop eating selfsabotage? Here are seven ways towards a more mindful eating lifestyle.

By Julie Chiu

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Are you sick and tired of quickly gaining weight soon after working so hard to losing it? Have you ever had the frustrating experience of losing weight only to gain back even more?

Well, I had. I struggled with being overweight, emotional eating, disordered eating habits, low self-esteem and weight fluctuations. I’ve been a registered nurse for more than 14 years and you would think that someone in the health care industry could take better care of his or her health…

WRONG. After struggling for so long I was able to finally find the answer. It’s not just about what to eat. I know what’s

healthy for me. My husband and I eat relatively healthy foods with the occasional dessert here and there; however, I used to eat faster than my husband and just as much food. My problem was not knowing when to start eating and not knowing when to press the “STOP” button. I didn’t know when enough was enough food. I would mindlessly eat and eat until it was too late and realized only after the fact that it was too much food. Sometimes, I was so distracted I didn’t even know if it was too much food or not.

Do I really need to eat as much food as my husband? And where’s the fire? What’s making me want to eat so quickly? What caused me to engage WWW.ANIMAMAG.COM

If you want to stop selfsabotage eating habits, how about creating more space for mindfulness in your life?

in self-sabotaging eating behaviors?

Why do I end up shooting myself in the foot? Asking myself these questions, and other questions similar to this, lead me to find the answers in a process called mindful eating.

What is mindful eating? Mindful eating is moment-to-moment purposeful attention to physical hunger and satiety cues without judgment. Before eating, you have an awareness of how hungry you want to be when you start eating and how satisfied you want to be when you stop. There is awareness of your physical sensations, thoughts and feelings especially around food and the type of relationship you have with your mind, body and food.

Seven Ways to Mindful Eating So how can you start eating more mindfully today and learn how to stop eating self-sabotage? Here are seven ways towards a more mindful eating lifestyle: 1) Sit down and minimize distractions.

Find a comfortable and calm seat and make sure the TV and/or computer is off, etc. Eating by the fridge or over the sink is not conducive to mindful eating. If you’re going to do this, at least pull up a chair and take a MindfulPauseTM between each bite.

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Distractions are one of the biggest reasons why mindless eating occurs.

Whenever your mind is not focused on eating it’s hard to know when to stop because you’re detached from feeling full.

2) Set a goal before you start eating.

What do you want? What is your goal?

What is more important to you now in this moment? Is it more important to eat or to reach your health goals of fitting into those favorite jeans? Do you want to lose weight or maintain your weight? It’s easier to know when to stop eating when you set an intention before each meal or snack.

3) Bless your food before you eat.

Having an attitude of appreciation and gratitude sets the tone for a positive meal. When you have more positive feelings you’re more in tune with what’s going on in your body and feel more connected.

Give thanks to all the people needed to procure, produce, package, ship the several ingredients needed for this meal/item. Let go of the negative feelings and enjoy your meal in a peaceful and grateful mindset.

Carbs

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Eat Healthy

4) Portion out plate and use smallersized serve ware.

Try portioning out the plate to what your body’s nutritional needs are. Usually 50% of the plate w/vegetables, 25% of the plate protein, and 25% of the plate carbohydrates (carbs) will satisfy body’s nutritional needs.

If you’re training for a race, marathon, etc. you’ll need a higher proportion of carbs; if you’re constipated you’ll need a higher proportion of vegetables and fiber so it’s still important to know what your body’s unique needs are for that time period and adjust accordingly.

In addition, using smaller plates, bowls, cups, serving utensils will create more opportunities for MindfulPauses TM, which in turn will prevent overeating episodes. Dr. Brian Wansink’s research shows the positive correlation between serving size and overeating.

The more food is served the more will be ingested.

5) Create the time for as many MindfulPauses TM as possible.

Be present for at least the first 3 minutes or first 3 bites (whatever is more

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achievable for you…you can start smaller and work your way up) when you start eating and/or drinking.

Because it can take you 20 minutes or more to register fullness, try eating 75% of what is on your plate. During the meal/eating experience, assess if you really need more or less. See if you can take a longer break, especially if you are dining out, and converse with friends and loved ones before finishing the rest. Are you still physically hungry for the rest?

Pause between bites by putting down your eating utensil (e.g. fork, spoon, chopstick, fingers, etc.). Having another biteful ready before you finished swallowing does not count!

6) Create an “I’m done” signal.

Whenever you want to stop eating create an “I’m done” sign to signal yourself that eating is finished. This will prevent mindless eating just because food is in front of you. Some signals include: pushing plate away, putting disposable napkin on top of plate, ask server to put it in a “to go” container are some suggestions. Try to be creative in finding your own special “I’m done” signal.

7) Express Mindful Attitudes.

Expressing self-compassion, non-judgment, kindness, acceptance, patience, joy and gratitude before, during and after eating will help in resolving any ANTs (automatic negative thoughts) or limiting thoughts which will then help in resolving self-sabotaging eating behaviors.

Julie Chiu, a registered nurse, author, certified health coach, and Law of Attraction (LOA) facilitator guides her clients to improve their health and well being using mindfulness and evidence-based health coaching methodologies. She also teaches clients how to attract health, wealth and love using law of attraction principles. This article is an excerpt from her upcoming book, “Enough Already! STOP SelfSabotage Eating with The Mindful Way AdventureBookTM”. It is reprinted with permission. www.mindfuleatingHK.com (for free mindful eating experience mp3 and other tips, tools & resources), www.loa-hk.com.

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Eat Healthy

Viva

Risotto For Angelo Ciccone, Restaurant Chef at Basilico, making risotto is also about recreating the Italian spirit.

By Jansen Lim

Risotto Alla Pugliese

Anyone who has ever cooked risotto would probably tell you that it feels like a dress rehearsal each time. And if the risotto does eventually turn out botch-free, it’s still believed that the real performance may yet come to pass, because this is a dish – made up primarily of rice, butter, stock and cheese with bits and pieces of other ingredients such as seafood and vegetables added for variety - that doesn’t allow shortcuts in terms of preparation and execution.

From start to finish But it’s not actually that hard to make good risotto. To begin with, use only the right types of rice, namely Arborio, Carnaroli and Vialone Nano, harvested predominantly in the northern parts of Italy. These stubby, pearl-coloured rice grains with high starch content can absorb nearly three times more liquid than any other kind of rice.

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Eat Healthy

I have many fond childhood memories such as Sunday mornings spent with my father fishing in the coast of Puglia for anything from red snapper to octopus. Then I would faithfully watch my mother cook risotto for lunch using whatever catch we had for that day.

crunchy on the inside. Grated Parmesan cheese will then be added when the risotto is removed from the heat. This entire process takes at least twenty minutes, thus having patience and discipline, not to mention a little bit of luck, can mean the difference between adulation and derision.

Sure-fire tips “The ultimate objective then is to offer your guests the perfect risotto which is all’onda and creamy yet al dente in texture, firm to the bite,” said Angelo Ciccone, Restaurant Chef, Basilico, one of the finest Italian restaurants located at The Regent Singapore.

“The other important ingredient for good risotto is the stock. Whether we are making seafood or meat risotto, its

Chef Angelo

Private Dining Room

After sautéing the grains in a pot or skillet, hot stock (chicken broth appears to be a favourite among many) will be added a cup at a time followed by constant stirring. It generally takes a few minutes for the rice to absorb a cup of stock depending on the intensity of the heat, and each time the grains appear to be thickening, another cup will be added until they reach a point of softness without actually losing their shape. The rice mustn’t end up gluey or stick to the bottom of the pan.

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In order to attain the most authentic risotto, there ought to be constant stirring on the part of the cook - neither interruption nor distraction permitted - which enables the starch from the rice to leach out continuously into the stock, rendering grains which are soft on the outside and slightly WWW.ANIMAMAG.COM

Al fresco

overall flavour will be determined to a large extent by the stock used,” he added.

No surprise many aren’t willing to part with their stock recipes given that two similarly cooked risottos with different types of stock may leave one diner in a sugar high and the other in a tottering gastronomical affair.

Chef Angelo also recommended that cooks first sauté the rice with either butter or olive oil before adding the stock so that the grains don’t break easily in the course of stirring and heating, possessing that crispy yet velvety attribute in the final outcome.

Fittingly then, some may consider the making of risotto a tussle between art and science – experimenting, practising, taking risks, learning from past mistakes whilst accommodating the imponderables of culinary fate.

Served to please Whether it’s art or science, there’s certainly no question on how risotto should be served: immediately once cooked, because the longer it sits on the kitchen counter, the faster the starch will coagulate and cause it to lose that creamy silkiness, which is why you will never find this dish on any restaurant’s buffet spread.

How then do restaurateurs serve risotto given its time-consuming method of cooking? There are essentially two approaches – the conventional lengthy way and ‘risotto interrupted’. The latter WWW.ANIMAMAG.COM

Main Entrance

- whereby the rice is prepared halfway, then chilled quickly and upon an order, added with more stock and butter, and heated to complete the process - has been adopted by some restaurateurs as they do not wish to keep their patrons waiting for more than twenty minutes.

Without question, serving risotto to many customers at any one time can only be made possible by employing this time-saving, practical method of cooking.

However, there are others who prefer making risotto to order so as to keep it fresh. Chef Angelo adheres to this but makes it a point to inform his guests of the longer cooking time required, and where appropriate, provides a complimentary appetizer to sweeten the time lag. But it may be worth the wait since the signature risottos at Basilico – specifically the Truffle Risotto and Seafood Risotto – have earned quite a jolly good reputation.

The past beckons The risotto that you find these days is prepared using a wide assortment of ingredients from mushrooms to crabs, much like pasta that is considered another tabula rasa, taking on the flavours of what is added. But in ancient times, risotto comprised merely rice and onions.

Its exact birth remains fuzzy, although historians tend to agree that it might have surfaced in late 15th cen-

tury given that many commoners, especially the peasants in the northern part of Italy, were believed to be consuming risotto-like dishes during harsh winters and early parts of spring.

It all started when the Aragons invaded Spain and subsequently Italy during the 14th century bringing with them the tradition of rice cultivation.

However, after several health scares and trade restrictions, rice fell out of favor but at the end of that century, it was taken out of deep freeze and dusted off a comeback, once again assuming the role of comfort food for the Italian hoi polloi.

“I have many fond childhood memories such as Sunday mornings spent with my father fishing in the coast of Puglia for anything from red snapper to octopus. Then I would faithfully watch my mother cook risotto for lunch using whatever catch we had for that day,” said Chef Angelo.

Apparently, there are many others like him who grew up committing to memory every recipe of risotto dishes prepared in their households. To them, it’s not so much about recreating Italy for culinary pleasure as it’s about recreating the Italian spirit.

Jansen Lim left the corporate world to pursue his interests in creative writing and teaching. For the last 10 years, he has been working as a freelance lifestyle writer as well as an adjunct lecturer in Communications and Language.

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ENJOY GUIDE

MindScape Seminar Discover the Power of Your Mind!

BodyTalk Fundamentals Seminar This Seminar presents many powerful treatment techniques to help you learn a new paradigm for synchronizing and balancing the “bodymind complex”. Most physical, emotional and mental states can be simply and effectively addressed through BodyTalk.

BodyTalk Seminar is suitable for health care professionals as well as individuals. BodyTalk will profoundly change the way you treat yourself, your clients, friends & family. The Seminar leads you to Certified BodyTalk Practitioner.

“BodyTalk is perhaps the easiest yet most powerful method you can learn to keep your family healthy. This applies to everyone, whether you are a medical doctor, an athlete, a mother, a therapist of any kind or a Ph.D. candidate.” Dr. James Oschman Ph.D. (Author of “Energy Medicine”) BodyTalk Fundamentals Seminar – on May 12 - 13 & 19 - 20 from 10am - 6pm Venue: White Lotus Centre Room 2001, 20F, Car Po Commercial Building,

18-20 Lyndhurst Terrace, Central, Hong Kong Cost: HKD9800 / person (Early Bird Discounted Price for payment by 23 April is HKD9500 / person). Group discounted price for 2 is HKD9000 / person Please register at www.bodytalksystem.com.hk or Contact – angie@bodytalksystem.com.hk or 6683 5755.

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MAY/JUNE 2012

• Embrace Your Intuition & Creativity • Improve Memory Ability • Promote Relaxation & Reduce Stress • Develop Outstanding Mental skills • Resolve Conflicts & Improve Relationships • Heal your Body • Improve Professional & Sports Performance • Create the best possible future for you!

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FREE Public Intro Talk – on 4th & 21st May, 2012, 6:30-7:30pm MindScape Seminar – on 9th June from 2-7pm and 10th June from 10am - 6pm Venue: White Lotus Centre Room 2001, 20F, Car Po Commercial Building,

18-20 Lyndhurst Terrace, Central, Hong Kong Cost: HKD4900 / person (Early Bird Discounted Price for payment by 9th May is HKD4700 / person). Group discounted price for 2 is HKD4400 / person Please register at www.bodytalksystem.com.hk or Contact – angie@bodytalksystem.com.hk or 6683 5755.

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Transform Your Business, Career, and Life with Michael Losier!

International Best Selling Author of Law of Attraction and Law of Connection first time in Hong Kong!

Date: Saturday 30 June 2012 Time: 10am - 6pm (meet and greet

at 9:30am) Venue: Empire Hotel Wanchai

(33 Hennessy Rd, Wanchai, HK) Investment: $2,800 ($2,500 when register

before 30 May); or $2,300 (per px)

group of 5 or more Email: info@loa-hk.com Tel: 852 9610-8530; 852 9155-8323 Website: www.loa-hk.com/events to view

video of Michael explaining LOA

Create a New Life Manifest your dreams Be all you be...

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and guides you to where you want to be –

Here’s the missing piece! In this life transforming full day training seminar Michael Losier will teach you “How To”: • Identify and Clarify Your Desires • Give Your Desires Attention, Energy and Focus • Overcome Doubts and Limiting Beliefs • Use Simple Tools and Techniques to Attract More of What You Want and Less of What You Don’t

you access and live your “pure potential”. takes you from where you are starting from, Being who you truly are, and the infinite possibilities it can bring. It is living as the unlimited expression of your magnificence, and sharing this out into the world.

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• Uncover the Secrets to Being More Abundant and Much, Much More Who Should Attend? Anyone and everyone who wants to transform their lives and learn how to effectively attract more of what they want in key areas of life including Finances, Relationships, Business/Career and Health. LOA works for all be it CEOs, Directors, Managers, Supervisors, Executives, Self-Employed Businesspersons, Teachers, Parents & Students.

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