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HOW THIS SINGAPORE BUSINESSMAN FINALLY GOT THE BODY THAT HE WANTED! THIS MEN’S HEALTH READER, CHARLES NG, CHANGED HIS BODY IN JUST 12 WEEKS BY ABANDONING HIS OLD FITNESS REGIME AND EMBRACING NEW EXERCISE AND DIET METHODS TAUGHT TO HIM BY ULTIMATE PERFORMANCE (UP), A LEADING EUROPEAN PERSONAL TRAINING BUSINESS WHO HAD RECENTLY OPENED A BRAND NEW GYM IN SINGAPORE. 12 WEEKS
I WAS 39 YEARS OLD AND WORKED WITH PERSONAL TRAINERS IN THE PAST WITHOUT A LOT OF SUCCESS. I WASN’T CONVINCED THAT PERSONAL TRAINING COULD DO MUCH FOR ME BUT I WANTED TO GIVE IT ONE LAST SHOT!
Charles dropped from a respectable but slightly soft 18% body fat to a super ripped and tight 7% in only 12 weeks and here’s how he did it. In the gym – Charles trained 3-4 times / week with his UP trainer, Fariz Adam. Fariz put together a routine that was specifically designed for Charles’ aesthetic goals of improved v-taper, a six-pack, and an enhanced shape and six pack.
Only the best will do. State of the art equipment at Ultimate Performance Singapore.
The gym sessions were no more than an hour in duration and exclusively focused on resistance training, with Charles steering clear of traditional gym cardio machines like the treadmill and
stepper. To really increase calorie burn Fariz had Charles blast out some sessions on UP’s 30 metre long sprint track using “modified strongman training”, an exercise modality that uses weighted sleds and loaded carries to build a functional and ripped physique.
brand of US manufactured fish oils, magnesium and digestive enzymes, plus the healthy treat of “Chocotrients”, a powdered greens and fruit blend that tastes just like chocolate powder and is delicious in water, milk and even yoghurt for a guilt free mousse like dessert!
Diet is paramount to a successful transformation and Charles followed a strict regime of “carbohydrate cycling” whereby Fariz would manipulate his carbohydrate intake every few days based on how Charles was performing, feeling and looking. Protein intake was kept moderate to high at close to 2 grams per kg of bodyweight, and Fariz ensured that Charles never went hungry as that leaves the door to cheating and binging on junk food. Twice a week Charles was allowed to go out and socialize and eat any meal of his choice. This kept him sane and allowed him to comment on how surprisingly enjoyable the entire process was.
The end result for Charles is that he says “I’ve never looked or felt better in my life, not even 20 years ago”. We leave the final words in this story to Charles himself, a businessman who defies age with his youthful looks and body (he also owns The Skin Botanique, a plant-based skincare practice): “We live only once and we only have that little time to change and improve ourselves”
EVERYTHING WAS DONE AT A VERY MICROSCOPIC LEVEL. UP recommended some nutritional supplements to Charles, but we have to stress that the key is healthy eating, not popping pills or powders. Charles stuck to the basics such as UP’s own
Ultimate Performance is located at 8 Cross Street, #01-01 Manulife Tower, Singapore 048424
Jan 2019
ON THE COVER
17 DON’T
BEG FOR IT
EVERY GUY WANTS MORE SEX. USE A SMARTER WAY TO GET MORE ACTION WITHOUT SOUNDING PATHETIC.
20
DON’T TEAR YOUR HAIR OUT AT WORK
Getting burned out by your job is the last thing you want. Learn how to cope with work stress and not get fried.
62
TRIMMING THE FAT AWAY
Radio Producer Andre Hoeden was fed up with being out of shape. See how he got inspired to make a change.
40
7 HEALTHY PETROL STATION SNACKS
Skipped lunch? Grab these convenient but safe options and fuel up the right way.
58
SWEDISH STRENGTH
CrossFit athlete and personal trainer Daniel de Sanctis shares about what it takes to go from regular gym junkie to an elite-level competitor.
ON N THE CO OVER COV VER GUY DANIEL DE SANCTIS PHO OTOGRAPHY CHARLES CHUA
IN EVERY ISSUE 06 10 80
ED’S NOTE ASK MEN’S HE ALTH E X TR AS!
2 M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
STYLING SHEH OUTFIT ODLO HAIR R AND MAKEUP FION NA LAU ART DIRECTION JASO ON TAN
W W W . M E N S H E A L T H . C O M . S G
14
THE DRIVE TO SUCCEED
Mark Wahlberg is one of the biggest stars around, but he knows he can’t afford to take it easy in order to stay successful.
18 WHY SPOONING IS GOOD
Spooning is much more than just a cuddling position. Doing this more can lead to a whole range of sex and health benefits.
22
SWERVE AWAY TO SAFETY
Accidents always happen when you least expect it. Know what you should do in these driving emergencies.
50
ONE DUMBBELL, 10 WORKOUTS One piece of equipment is all you need to strengthen your core.
24 MALE MENOPAUSE
Yes, it’s real. Men do experience what women do once they reach this age.
54 SOOTH YOUR SORENESS
Sore muscles are a sign of a hard workout, but don’t let it hamper your next gym session.
3 J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
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Global Editions/ EDITORS-IN-CHIEF Australia IAN COCKERILL
ED'S NOTE
Brazil SERGIO XAVIER
5 SKILLS YOU’LL HAVE FIGURED OUT AFTER READING THIS ISSUE
Bulgaria VLADIMIR KONSTANTINOV China ZHOU SONG Croatia ROBERT FRKOVIC
Here We Are Again
Somehow, 2018 has flown by and we’re at the start of a brand new year. Trying to figure out what fitness new year’s resolutions to make (and that you can see through)? Here’s three to start with.
France PATRICK GUERINET
1
How To Get More Out Of 2019 P14
India AROON PURIE Indonesia NINO SUJUDI Italy ENRICO BARBIERI Kazakhstan ANDREY MANUYLOV Malaysia JOHN NG Netherlands JAN PETER JANSEN Philippines ALLAN MADRILEJOS Poland KRZYSZTOF KOMAR Portugal PEDRO LUCAS
Hit the gym more often. It’s proven: How often you visit the gym after joining is a strong predictor of your future attendance. Some researchers say that habits need 21 days to be cultivated. So if your last visit was one month ago, chances are high that you’ll won’t be going back to the gym in future. Of course, visiting the gym often is easier said than done. Work stress, family commitments and personal health play a big part in influencing your decision to exercise. Knowing yourself and what motivates you will go a long way.
Ed i tor
Greece VASSILIS GEORGAKAKOS Hungary MÁTÉ PÁSZTOR
Do something active every day. Health and fitness bodies like the Health Promotion Board recommend 150 minutes of physical activity a week, to stay in optimal health. How on earth is a sedentary person going to achieve that, you ask? The good news: Lifestyle activities count too. If you move often enough, you may not even need a workout routine to clock those 150 minutes!
Try a new sport. Why not? As we get older, our senses turn duller. Our ability to absorb information and pick up new skills declines. Physical reflexes are poorer. Joints become stiff er. To slow down these undesirable ageing effects, consider learning a new sport. It will widen your perspectives and social circle, and also boost your zest for life.
Germany MARKUS STENGLEIN
Romania MIHAI GHIDUC Russia KIRILL VISHNEPOLSKY Serbia and Montenegro IVAN RADOJCIC Singapore KELVIN TAN South Africa JASON BROWN South Korea SEUNG KWAN PAIK Spain JORDI MARTINEZ Thailand CHATCHAWIN UNHANUN Turkey FATIH BÜYÜKBAYRAK Ukraine DMITRY PRIBYTKO United Kingdom TOBY WISEMAN
2
Get Rid Of A Headache 26
3
Healthy Food Options At A Gas Station 40
4
A 15-Minute Office Workout 48
5
Lose That Belly In 3 Months 62
Latin America FRANCISCO CUEVAS ARGENTINA ARUBA CHILE COLOMBIA COSTA RICA CURAÇAO DOMINICAN REPUBLIC ECUADOR EL SALVADOR GUATEMALA HONDURAS MEXICO NICARAGUA PANAMA PERU VENEZUELA
6 M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
NIELSEN MEDIA INDEX 2018
Thank you for making us Singapore’s No. 1 Men’s Magazine again SOURCE: NIELSEN MEDIA INDEX 2018
S I N G A P O E ’S S
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Running With Flat Feet: How Does It Affect You & What Can You Do? When somebody has flat feet, their foot has very little or no arch at all, compared to regular people. Here’s how it really changes the way you move. https://www. menshealth.com. sg/fitness/ running-withflat-feet/
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M H VID EO
Pierre Png Shares His Secret Pull Up Workout Singapore TV and movie star – last seen in Crazy Rich Asians – Pierre Png shares with us how he built his superstar back, and how you can too.
Recently, “Dry January” has become trendy, where you swear off booze for the month. But are there actual health benefits to going alcohol-free? https://www.menshealth.com.sg/weight-lossnutrition/dry-january-worth-trying/
TEXT GILBERT WONG
What Is Dry January & Is It Worth Trying?
https://www.menshealth.com.sg/fitness/ back-and-lats-muscles-pierre-png-shareshis-secret-pull-up-workout/
PHOTOS 123RF
8 M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
MEN’S HEALTH
— JOE
10 M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
PHOTO MASTERFILE
I KNOW TANNING IS BAD, BUT I LIKE THE LOOK. WHAT ARE GOOD ALTERNATIVES?
G E T M O R E A N S W E R S T O L I F E ’ S Q U E S T I O N S AT
YES/NO/MAYBE
My dentist is always pushing 3D X-rays on me. Do I need them? — TED
Sunless tanning products are improving. Done right, a good tanner gives you that manly outer glow, and you get the inner glow of knowing you’re not giving cancer an invitation. The secret to sunless tanners is dihydroxyacetone (DHA), a U.S. FDA-approved ingredient that, when applied to skin, reacts with proteins on the epidermis and produces a pigment that darkens it, says Omer Ibrahim, M.D., of Chicago Cosmetic Surgery and Dermatology. For best results, exfoliate and moisturize in the days leading up to self-tanning, says Manhattan dermatologist Meghan Feely, M.D. Smooth out any rough skin on your elbows, knees, and ankles. Just beforehand, shower away any deodorant or lotion, and dry yourself off completely. Work from your feet up. Then be sure to wash your hands so your palms don’t stain. And remember, you still need to use sunscreen. WHEN A DOCTOR’S INJECTING A KNEE, WHY DON’T THEY INJECT THE SPOT THAT ACTUALLY HURTS? — SAM Think of the knee as a tall building with only several small proper and safe entries. Often, the site that hurts is not only one a needle can’t penetrate
Probably not. Unless, say, you have a mouthful of cavities or an impacted wisdom tooth near a nerve. CBCT, or cone-beam computed tomography, involves scanning your head to capture a superdetailed 3D image of your mouth so dentists can plan surgery. But some offices market it as a regular screening. Don’t fall for it: A standard CBCT scan emits way more radiation than a typical four-image bitewing x-ray, and shouldn’t be used just to scout for future problems, says MH dentistry advisor Mark Wolff, D.D.S., Ph.D. “That’s like having a chest x-ray every six months to make sure you don’t have lung cancer.” Unless you have cause for concern, stick to bitewings every two or three years.
but also one that would be uncomfortable for the patient if attempted. Instead of going through this metaphorical tenth-story window, we enter through the ground floor—a spot where a needle (and medication) can easily enter the joint. Once the medication is injected, it spreads throughout the entire knee, reaching where it hurts. Don’t be surprised if the needle goes somewhere other than the pain site. That’s just anatomy. WHAT CAN I DO TO GET MY GIRLFRIEND TO WORK OUT MORE WITHOUT HER THINKING I’M SAYING ANYTHING ABOUT HER WEIGHT? —STEPHEN Offer up the classic option: group activities! Things like kayaking, biking, and bootcamp classes were practically made for couples. Tell her you
want to be more active and that you think it’d be a good way to spend time together. Then give her some options. If running’s not her thing, there’s no way she’ll pound the pavement with you long-term. I TRY TO AVOID PERSONAL TEXTING AT WORK, BUT MY WIFE KEEPS SENDING NONLIFE-THREATENING MESSAGES. WHAT DO I DO? — ASHLEY
Why? Are you a truck driver and need to keep your eyes on the road? If you don’t want to (or truly can’t) text a bit at work, be clear that she can’t be hitting you up but you’d answer the phone if she calls about a levelnine or –ten emergency. Then stick to your guns! If you’re answering her memes during the workday, you’re also inviting texts about the mortgage during that meeting.
LEGAL EASE
M E N S H E A LT H . C O M . S G /A S K- M H
DOES TALKING ABOUT YOUR SEX LIFE AT WORK COUNT AS SEXUAL HARASSMENT? Comments or conversations about one’s sexual activity are inappropriate in any workplace. You may make a complaint to your supervisor if you feel uncomfortable with your colleague’s behaviour. Otherwise, if you decide to adopt more drastic measures, if you do feel harassed, alarmed or distressed by your colleague’s discussions on said topic, you may bring a civil claim of harassment against him/her under the Protection Against Harassment Act (POHA). Following the POHA, sexual harassment can take the form of verbal abuse or inappropriate remarks. The POHA covers both intentional and unintentional harassment; as such, it is irrelevant whether your colleague had intended to cause harassment, distress or alarm to you when he/she made the harassing statements. Your colleague risks being fined up to $5,000 for unintentional harassment and if your colleague had intentionally made the harassing statements, he/she risks suffering the fine and/or being imprisoned for up to 6 months. DO YOU HAVE A QUESTION ABOUT THE LAW THAT YOU WANT TO FIND OUT? Please send it to us at magmenshealth @sph.com.sg. The legal information here does not constitute legal advice. You should always consult a lawyer for the professional assurance that our information, and your interpretation of it,is appropriate to your particular situation, before you commence any sort of legal action. We are not liable if you fail to do so.
11 J A N U A R Y 1 9 // M E N S H E A L T H . C O M . S G
AMA RIS B. CLI NI C SPECIAL
NEW YEAR, NEW YOU IF YOU WANT TO GET AHEAD IN 2019, DON’ T JUST MAKE NEW YEAR’S RESOLUTIONS. CHANGE THE WAY YOU LOOK.
Let’s face it – in this Instagram-driven world we live in today, looks matter. While you might be making new year’s resolutions to change your lifestyle in 2019, it’s utterly crucial that you also look at how you might actually improve your appearance as well. Why? According to labour economist Daniel Hamermesh’s book, ‘Beauty Pays’, goodlooking people apparently enjoy a surprising number of benefits in their lives over others.
For example, when it came to judging people based on their education, work experience, gender, and race, those who are more physically attractive had a better chance of getting a job or finding more attractive and intelligent life partners compared to those who are not as good looking. Professor Hamermesh also noted that better-looking people enjoy significantly higher labour market earnings. It was found that men who
had below-average looks earned 13% less than a man of average attractiveness. In contrast, men who were aboveaverage in looks earned 4% more. Similarly, attractive women earned 8% more than their average-looking counterparts, while those below-average earned 4% less. The stats are undeniable – guys who look good get more benefits than those deemed less attractive. The trouble, of course, for
most men, is knowing where to start. Here’s a head-to-toe cheatsheet on how and what to do. YOUR FACE Bothered by Father Time’s effects on your face, and the wrinkles that are starting to show? As we age, it is inevitable for wrinkles, brow furrows, forehead lines or sagging neck to appear. These are often due to weakened collagen in the skin caused by gravity, too much sun exposure, excess facial movement and even genetic predisposition. Wrinkles and lines aren’t just telltale signs of aging – they can make you appear tired, angry and harsh. Amaris B. Clinic’s BOTOX® Anti Wrinkle treatment eliminates wrinkles and fine lines leaving you with younger looking skin and a more pleasant appearance. You can also consider hyaluronic acid dermal fillers, which help reverse the effects of aging. The dermal fillers closely mimic the natural hyaluronic acid found in
your skin. Injected just beneath the skin surface, hyaluronic acid adds volume to sunken facial areas such as cheeks whilst stimulating collagen production. If you are bothered with dark eye circles, dermal fillers can effectively improve the condition, giving you a more refresh look. YOUR SKIN Seeing spots or unevenness on your skin? Don’t stress. It has many causes and isn’t uncommon, though it does chip away at your confidence when you look in the mirror. PICO Pigmentation Laser treatment effectively addresses this issue for clearer and even skin tone. It’s a laser treatment for reduction of pigmentation, melasma, scars and pore size. Its picosecond pulse means an increase in power and shortening of pulses resulting in higher efficacy, lesser downtime and improved safety. At Amaris B. Clinic, you’ll be in the fine hands of Dr. Ivan Puah, who holds a graduate diploma
in family practice dermatology from the National University of Singapore, and is also the official appointed trainer for PICOCARE in Singapore. And if the scars from bursting pimples are haunting you, PICO Acne Scars Laser with Picocare can reduce your acne scars significantly in lesser time than traditional fractional lasers! YOUR BODY Been pounding the gym daily but still see nothing but man boobs? Yes, you should certainly keep working out and maintain a clean diet, but if the problem
persists, you may be suffering from gynecomastia and surgery is an option to consider. “Gynecomastia surgery not only permanently removes excess glandular tissues, but it also sculpts the chest area, leaving a more defined and masculine appearance,” says Dr. Puah. He adds that the procedure has a short recovery time, so patients spend less time healing and more time enjoying their newfound confidence. If there is sagging skin, skin tightening treatments such as High-intensity Focused Ultrasound (HIFU) may be recommended. HIFU technology lifts and tightens skin from the inside out. By delivering ultrasound waves deep into the dermis layer, the treatment is able to precisely target problem areas without causing harm to the skin’s surface. For a flatter abdomen, VASER Full Body Sculpting (a form of liposuction) can further contour your body to help achieve your ideal look! Depending on your clinical condition, the number of areas to be treated, the treatment generally takes between 1 and 3 hours. Results are visible immediately after treatment, with minimal scarring. You can expect some swelling on the treated areas, and it may take 3 to 6 months for the final results to set in. Dr. Puah will discuss in details with you on the expected results during your consultation, before the procedure as well as throughout the aftercare appointments.
FOR MORE INFORMATION AND ADVICE, HEAD TO AMARIS B. CLINIC NOW! ZAmaris B. Clinic www.amaris-b.com 140 Arab St Singapore 199827 Contact: +65 6536 4211
TEXT STEPHEN RODRICK PHOTO 123RF
THE DRIVE TO SUCCEED IT WOULD BE EASY, EVEN UNDERSTANDABLE, IF MARK WAHLBERG JUST WORKED ON HIS HANDICAP AND COASTED THROUGH THE SECOND HALF OF HIS CAREER. BUT THAT’S NOT IN HIS NATURE. HE KEEPS WORKING, AND WORK KEEPS HIM GOOD.
14 M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
Mark Wahlberg doesn’t really have a problem getting people to listen to him. . .most of the time. We’re high in the Hollywood Hills; crows circle overhead and L.A. seethes below on a near-37-degree day in October. Wahlberg, in dark jeans and Air Jordans and wearing a 16-karat gold cross, is trying to explain the per-square-foot cost of putting a family-owned Wahlburgers restaurant in Times Square when his phone rings. “It’s Ari. I’ve got to take it,” says Wahlberg, apologetically mentioning his agent, the reallife version of the character played by Jeremy Piven in the Wahlberg-helmed series Entourage. I can only hear Wahlberg’s side. “Okay, is this gonna happen or is this an Ari special?” he asks with a sly
grin. “Well, good, I’m glad the mixing is going well, but that doesn’t mean take the foot off the pedal. Let’s push down on the gas. . .He’s good, but you have to push him. . . Ari, listen, I only got you for 30 seconds. We’ve got to move from left field to right field.” Wahlberg sighs and looks up toward the crows. “When you know, call me back.” He apologizes for the interruption and gets back to what we were talking about: how he keeps things fresh when he could be taking his foot off the gas. “It’s work ethic, it’s something I’ve always had.” He mentions his four kids growing up in a much different world than his smash-andgrab Dorchester, Mass. “They’re only going to learn it if they see it from me.” But not everyone listens to Mark Wahlberg. You see, he’s got kids. In 2017, a miniscandal arose when Wahlberg was seen leaving the Super Bowl before his beloved Patriots mounted their historic comeback. At the time, he told reporters he had a sick son who needed to get back to their hotel. That’s partly true. The Wahlberg family was watching the game in a luxury suite in Houston’s NRG Stadium while the Patriots were getting pounded. Wahlberg and Rhea Durham’s second son, Brendan, was not handling it well at all. “He was spitting out F-bombs and going crazy. It was bad,” says Wahlberg, shuddering as if he’s reliving the moment. “He was lying down on the carpet. He was very upset.” Rhea wanted to stay, but Wahlberg wasn’t having it and left with his boy.
I ask Wahlberg if his son learned a valuable lesson about not giving up on your team, and he laughs. “Heck no. He’s a vicious sore loser. He wants the ball. He hates when his brother gets it. When he doesn’t get the ball, he goes crazy. He throws rocks.” Brendan’s older brother, Mikey, was in the football playoffs that weekend, and Dad was pretty stoked. He pulls out his phone and shows video of Mikey taking a handoff, breaking into the open, and running for a touchdown. You can see Mark doing security in the end zone. It’s crazy because all his teammates came to greet him, and they’re like, ‘F**k yeah!’ And I’m like, ‘Excuse me?’ “ Wahlberg has tried to get his kids into golf, but they like the rough stuff. “I tell them golf and baseball are the two sports where they have the best chance for a long career, but they want to play football.” In a twist, it’s his wife who’s more excited about football. “She thinks they’re gonna go pro, and I’m like they have to have something to fall back on.” To hear the former wild
“I TELL THEM GOLF AND BASEBALL ARE THE TWO SPORTS WHERE THEY HAVE THE BEST CHANCE FOR A LONG CAREER, BUT THEY WANT TO PLAY FOOTBALL.”
boy talk of the importance of education is striking. Letting his kids play tackle football at all wasn’t a decision he and his wife made lightly. He took his sons to see the movie Concussion twice and had NFL players stop by the house to talk with his sons about the pain and risks of the sport. In the end, his sons’ passion won out. What can I say?” Wahlberg says with a shrug. “They love it.” Wahlberg has some unique motivational techniques available for Mikey. He pushes a button on his phone and there’s Julian Edelman of the Patriots congratulating him on his jersey selection-Edelman’s number 11--and urging him on. “Mikey, I see you’re wearing the sticks and looking good in it. Good luck in the playoffs. Go Pats. Do some work, buddy. Do some work.” A week before we talked, Wahlberg had been in New York City scoping out potential spots for a Wahlburgers, the family-run, Mark-funded burger joint made famous by the A&E reality series. As he checked out a Times Square McDonald’s that had a similar layout, he was able to look around undetected for about 90 seconds before the masses descended on him, thirsting for selfies. Wahlberg smiled for the fans, but he tries to live his life as privately as a movie star can. “I don’t seek out that kind of attention. It’s a little crazy, but crazy things can happen when you’re walking down the street.” He quickly turns the conversation back to the bigger picture. “There are a lot of pros and cons, and it’s
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ALPHAMALE
probably the most expensive piece of real estate rentwise in the country. We’ll see.” For a man who started his life as a small-time thug, high school dropout, and then rapper/underwear model, the smart money would not have been on Wahlberg’s being one of the sharpest minds in Hollywood at age 47. The youngest of nine kids, he tried to emulate the gangsters he saw in the James Cagney films he watched endlessly with his truck-driving father. It ended badly with Mark doing time for assaulting a Vietnamese man. I ask him what turned his life around, and he smiles like I’m an idiot: “Uh, jail.” I met Wahlberg a decade ago. He was much closer to the old days back then. He didn’t make any excuses but offered an explanation. “I’m glad I don’t have to be like that anymore. It is really tiring to have that front,” said Wahlberg. “But where I came from you had to be like that or you’d be trampled. Now it’s okay to be sensitive. But where I came from, if you weren’t tough and couldn’t take care of yourself, you were gonna get tortured.” That seems like more than one lifetime ago. Besides burgers and being on screen, Wahlberg produces most of his own films and is toying with the idea of setting up an entertainment website. He’s also a gimlet-eyed starmaker: He talks of developing a show for 10-year-old Scarlett Estevez, who plays his puckish daughter in the Daddy’s Home movies. “She just has something. She’s going to be really amazing.” I ask him if someone like Burt Reynolds gave him
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pointers when Wahlberg, then in his 20s, made his breakthrough as porn star Dirk Diggler in Boogie Nights. Wahlberg pauses. “There’s a lot of people who are going to be the next big thing and then they just get dragged down by something,” he says, fingering his rosary, an outward sign of his devout Catholic faith. “I was lucky it didn’t come to me all at once. . .I’ve worked with Jack Nicholson, Jimmy Caan. I’ve been lucky. But it was Mel.” He’s talking about former People Sexiest Man Alive and noted anti-Semite Mel Gibson, who plays his father in Daddy’s Home 2. “He passed on a lot of movies, a lot of really good movies. And he told me, ‘You should get it while there’s time. Get it while it’s there. If you’ve got an opportunity, work.’ “ He pauses for a second and mutters it
again: “Work.” Sensing a pattern? Wahlberg’s enterprises may make significant revenue because of his focus on due diligence and profit margins, but his body is the original money maker. Wahlberg has made a few concessions to middle age: “I don’t play basketball anymore because I don’t want to roll an ankle and miss a movie or screw up my golf game,” he says. He talks about his new VersaClimber like some bros talk about their Beemers: “I’m doing that twice a day and jumping rope.” Wahlberg’s next project, Mile 22, is a CIA thriller that marks his fourth collaboration with Peter Berg, a director he views as a brother following their work on Lone Survivor, Patriots Day, and Deepwater Horizon. “I’ve been fat in all of Peter’s
movies,” says Wahlberg. “For this one I’m going to be down to 6 percent body fat.” Going all Val Kilmer in middle age isn’t something Wahlberg will allow to happen. You can tell it matters to him even in his jokes. “Joe Pesci told me he gets his workout by squeezing the steering wheel on the way to the golf course.” He pauses. “I told him, ‘Bro, it’s not working.’ “ What Wahlberg doesn’t mention is that his day starts in the dark so he can get a workout in before hitting the links. “If I wake up at 3:30, I can go to the golf course at 6:30, be done by 8:30, and then be home and then do the rest of my stuff: work with a physiotherapist, get treatment, hit the cryo chamber.” Loving the work seems to be Wahlberg’s key to his once stormy and now enviable life. A decade ago he was still hanging with the real Johnny Drama and a guy named Rasta Phil. Most of the entourage is gone. “Johnny moved back to Massachusetts, and his golf game has gone to sh*t,” he says with a grin. Coasting along isn’t in his nature. The only way to be the best is to keep working like you got nothing,” Wahlberg says. “Keep getting after it, and be more and more aggressive, more and more focused every day. I don’t know. I have more drive and desire now than I ever have.” It’s time for Wahlberg to leave. He has to get back to work, but it’s not a movie. He has to pick up his kids from school. They may not always listen, but they hate it when Daddy’s late.
SEX
Don’t Grovel, Use Science A GROWING BODY OF RESEARCH SHOWS THAT REGULAR SEX CAN ADD YEARS TO YOUR LIFE AND SHARPEN YOUR BRAIN. LET’S GET IT ON.
MAKING TIME
We run the numbers on the choices that will extend your life – or shorten it.
+6.4 YEARS
TEXT TED LANE
can halve your chance of death, from any cause, over a 10-year period. The researchers found that for every 100 orgasms that a man has in a year, his mortality risk falls by as much as 36%. The role of sex as a health panacea goes beyond the release of (very) happy hormones. Research published in the journal Plos One suggests that it stimulates the growth of brain cells in the hippocampus, the region associated with memory,
potentially helping to prevent the advance of dementia. Add to this the news that having sex at least twice a week can halve your heart attack risk and that regular ejaculation can significantly reduce your likelihood of prostate cancer, and the sense of invincibility you feel in the immediate aftermath makes a lot more sense. Sex can reduce these health risks in a few (but definitely enough) minutes. So go at it as if your life depended on it.
+5 YEARS
Playing golf regularly
+3 YEARS
Eating nuts five days a week
+2 YEARS
Becoming a father
+11 MONTHS
Going back to school*
+7 MONTHS
An hour of running S H O R T N OT I C E
Too often, the emphasis is on what we can do for others. Admittedly, the health benefits of altruism are well established – it can lower your cholesterol (Harvard) and reduce your Alzheimer’s disease risk (University of Calgary). But not all boosts need to be sacrificial. Research suggests a little self-love can work wonders, too. A study conducted by epidemiologists from the University of Bristol and Queen’s University Belfast revealed that regular sex
EXTRA TIME
PHOTO 123RF
Flossing your teeth daily
-2 MONTHS Being a kilogram overweight
-7 YEARS
Smoking 20 cigarettes a day *Based on every further year spent in education
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RELATIONSHIPS
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PHOTO MASTERFILE
Spoon your way into a healthy & long-lasting relationship.
If for some reason you haven’t been cuddling with your partner after sex, you probably didn’t realise that post-sex intimacy is just as important for many people as foreplay. Whether you struggle with intimacy issues or not, a little thing called spooning doesn’t take much effort at all, and can actually reap some benefits for you and your partner. Sometimes some of us just want to be held, ya know?
TEXT MARIO ABAD
SPOONINGIT’S BORING, BUT IT’LL HELP YOUR RELATIONSHIP LAST LONGER
Spooning refers to lying on your side with a partner (or more!) lying on their side and curling up behind you, mimicking spoons that seamlessly fit together. People have been spooning for centuries, as evident from historic artwork depicting erotic embraces and positions between same-sex and heterosexual couples. So what are the benefits of spooning? And is there a right way to spoon someone? BENEFITS OF SPOONING There are some instinctual elements at play as to why spooning tends to trigger such strong emotions. “The largest organ we have on our bodies is our skin, and the primal urge to have skin-to-skin contact for the majority of humans is due to our desire to be soothed, comforted and loved,” explains Sari Cooper, CST, LCSW, founder and director of The Center for Love and Sex in New York City, a private practice specialising in sex therapy, individual, and couples therapy. RELAXATION AND HORMONE RELEASE When you spoon with a partner, you’ll notice your breath begin to slow, deepen, and sync, according to Pam Costa, sex coach and founder of Down To There, a resource for people who seek to cultivate better sex and relationships. “Not only does this feel relaxing, but it also triggers a release of oxytocin, a hormone and neurotransmitter which researchers believe is linked to feelings of bonding and sexual arousal,” she says. There’s a reason spooning can provide that feel-good connection between you and your partner. “Spooning is a form of intimacy that helps our nervous system relax,” says Rebecca Hendrix, an LMFT psychotherapist in New York City. “We are hardwired to connect as human beings, and the physical touch and hugging that occurs during spooning lowers our blood pressure and sends a message to our bodies that it’s OK to relax and let go.” COUPLES CAN FEEL CLOSER Some therapists have even found that employing spooning techniques in their sessions can help couples feel closer. “When I’m working with couples, I’ll have
them try this in the office by setting a timer for five minutes and asking them to lie down together, with as much of their bodies touching as possible, with no agenda other than to observe what is happening in their bodies,” Costa says. “By the end of 5 minutes, most couples report feeling closer emotionally and interested in escalating their physical connection.” ALTERNATE FORM OF INTIMACY Spooning is a good alternative for people who have difficulty with eye contact after sex, Cooper points out. The position offers an alternative, where the inside spoon partner is so close to the other they can hear their breathing, feel the other’s heartbeat, and be held — without any demand on that big spoon partner. IT’S AN EASY SEGUE TO INTERCOURSE But spooning can also be a sexual position, one that can be easily incorporated if you’re feeling a little tired or lazy. During sex, Cooper explains that the inner “spoonee” is the receiving partner, and the outer spooner is the one penetrating, either with their penis or a strap-on. “The ‘spoonee’ can guide their partner in while arching in order to get the right angle,” she says. “Depending on each person’s size, there may be some adjusting needed going up, down, or forward in order to get a comfortable fit. Both partners can contribute to the thrusting, and both partners can contribute to stimulating the spoonee so that they are getting aroused
“THE LARGEST ORGAN WE HAVE ON OUR BODIES IS OUR SKIN, AND THE PRIMAL URGE TO HAVE SKIN-TO-SKIN CONTACT FOR THE MAJORITY OF HUMANS IS DUE TO OUR DESIRE TO BE SOOTHED, COMFORTED AND LOVED,”
externally and internally using hands, fingers, and/or toys.” IS THERE A RIGHT WAY AND RIGHT TIME TO SPOON? Post-sex spooning is a way to continue the intense intimacy experienced during orgasm. “There are many ways we make love to each other, with the act of sex being just one of them,” says Hendrix. “Spooning and holding each other is a form of expressing love and a deep sense of caring for [each] other.” CHALLENGES OF HOLDING THE SPOONING POSITION For some couples, staying in one position for an extended period of time may prove challenging. “Our bodies are basically electric blankets and when we put them next to each other as spoons, it can cause quite a lot of heat, which can make sleeping difficult,” Hendrix notes. “One can also experience numbness and tingling from staying in one position too long, or having the weight of your partner’s arm or head on your body.” ADJUSTING IS WELCOME To alleviate that problem, “it’s helpful to find a comfortable way of holding the side position,” Hendrix says. “For some, it may mean folding their elbow in and laying on their hand, while for others they may need some supports like a pillow or wedge under their arm or between their knees to prevent cramping or a limb falling asleep.” Your other arm can either just rest in front of you or be intertwined with your partner’s arm for more intimacy. BIG SPOON AND LITTLE SPOON According to Cooper, you can have a specific spooning position preference or alternate between big and little spoon. “Does a person always like to be the leader, or can they enjoy taking turns being a ‘switch’?” she says. But for most people, whether you’re solely the big spoon or little spoon has less to do with your personality and more to do with whatever you feel comfortable with during the moment.
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CAREER
BURNING OUT OF CONTROL
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There’s this story psychologists tell that goes like this: You’re on a riverbank. A drowning person comes drifting by, so you jump in and save him. Another comes flailing
TEXT RON GERACI
Nip your burnout in the bud before your career goes up in flames.
along. Same thing. Then five more. Ten more. You and dozens of other Good Samaritans are frantically rescuing them. They keep coming. You’re losing your ability and your motivation now. You’re burning out on saving people. Suddenly somebody starts running upstream. “Where are you going?” you yell. He replies, “To see why all these people are falling in!” That guy is not burning out. Unless you go upstream and change the cause of the problem, you’ll just keep doing more and more and seeing fewer and fewer results until you finally can’t take it anymore. That’s when you, a champion swimmer, drown. Right next to millions of other Singaporeans. 60
percent of us say we’re mentally exhausted due to work, according to a recent survey by JobStreet.com. While there’s no tidy clinical definition for burnout, most researchers say you’re in that overcooked state when you’re living in the trifecta of constant exhaustion, cynicism, and reduced effectiveness. “Alot of people who think they’re burned out are really just completely physically exhausted—they still like their jobs and could do them well again if they could just recharge,” says Michael Leiter, Ph.D., a professor of organisational psychology at Australia’s Deakin University. Genuine burnout, however, can’t be rested away—as most fried workers learn when they’re wiped by 11:00 a.m. after their first vacation in a decade. While you probably won’t be able to fix every problem that’s leading to burnout, you can fix some of the root issues. Tackle these before you’re totally toast: CHECK FOR DEPRESSION. “Over the last decade, it has become increasingly clear that burnout is a euphemism for depression,” says Renzo Bianchi, Ph.D., a psychology researcher at the University of Neuchâtel in Switzerland who’s published reams on the burnout/depression entanglement. Many longtime burnout researchers hotly disagree with this (understandably). But whether burnout and depression are one condition or two, it’s smart to get screened. Depression has well-known, effective treatments (burnout doesn’t yet), and accessing those could give you a
clear-cut framework to attack the problems that are making life grey and joyless—including what the hell to do about the work situation. STOP USING INSTAGRAM AS A WINDOW. It’s infuriatingly easy to constantly check out what everyone else is doing (working on a deck in Bermuda, retiring at 35)—and subconsciously calculate how you stack up—given that your peers now include 700 people on Instagram and LinkedIn you’ve met once or haven’t seen since 1995. Add to that the bumper-sticker notions of “follow your passion” and the like that are far more present in our peripheral consciousness now than they were in your dad’s working prime, and it all takes the sheen off your particleboard desk, making your 24/7 toiling seem meaningless and woefully inadequate. The obvious but still helpful solution: Limit social-media dip-ins and create a mantra that gives you a psychic lift (e.g., At least I’m not a company drone/
“MOST BURNEDOUT PEOPLE FEEL ISOLATED AND ALIENATED, AND THEY ARE— STRONG RELATIONSHIPS ARE THE GREATEST BUFFER AGAINST, AND REMEDY FOR, BURNOUT.
BS-talking consultant!). FIND A NEW EAR. Most burned-out people feel isolated and alienated, and they are— strong relationships are the greatest buffer against, and remedy for, burnout. Seeking emotional support from a buddy and bending a sympathetic ear will make you feel better—for a while. “You get some catharsis, but it doesn’t solve any of your problems,” says Irvin Schonfeld, Ph.D., professor of psychology at CUNY in New York. Of course, the ideal person to talk to is your manager. But assuming you’ve already tried working with them to set priorities (maybe something’s not urgent every once in a while?), and you’ve set limits on work (no checking emails on the weekends), find someone to talk to who can help. That’s no small feat, naturally, since you’re probably certain that every drop of help from every viable, non-shitty person has already been wrung. Possibly true, but prioritise spending precious social time with any breathing human who can help you fix a work problem to lasting effect. It’ll give you the double benefit of feeling less alone and less powerless. DON’T WAIT. “There’s a point of no return in burnout,” says Leiter. When the negative associations tied to your work become too strong, he says, “people reach a point where they just have to get out.” Recovering from burnout can take a painfully long time. “Research shows it takes about two and a half years if a person doesn’t get any professional help,” says Wilmar Schaufeli, Ph.D., a professor of psychology
at Utrecht University in the Netherlands. By then, of course, you’ll have likely kissed your paycheck and professional momentum goodbye. So stomping out a flame before it torches you can be one of the best career—and personal— moves you ever make.
TOP CASES OF JOB BURNOUT You don’t need all of them to go up in flames; burnout experts say that over years, any could cook you, especially if the joy generators in your life don’t replenish you. 1. You have little to no control over your work flow. 2. Pay sucks. 3. The people suck. 4. It’s rigged (unfair favouritism). 5. Values conflict (a vegan designing packaging for foie gras, etc.). 6. Sheer work overload. But you can happily work like a maniac for stretches if the other stressors are nonfactors. Burnout destroys your body by spiking stress chemicals, elevating your resting heart rate, and inviting hypertension, diabetes, infertility, and coronary heart disease. (Stress can be as bad for your heart as smoking.) A Gallup survey that found that burned-out people were 23 percent more likely than their peers to have visited the ER in the last year didn’t ask why, but burnout can come with scary symptoms like palpitations and weakness that, no matter the cause, should get checked out.
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DRIVING
Swerve Away To Safety LOST CONTROL OF YOUR CAR? HERE ARE THE BEST WAYS TO HANDLE A SUDDEN SKID, FAILED BRAKES, AND OTHER ONROAD DISASTERS.
1.
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PHOTO MASTERFILE
YOU SKID OUT OF CONTROL Maybe you think heavy rain and oil spills are the only road conditions that cause skids. But even a thin layer of water can send you sliding if you hit
TEXT MARKHAM HEID
You can concentrate all you want on the road and still find yourself in a sudden driving emergency. You have to think fast in these situations—but your first instinct may make things worse, says Bill Van Tassel, Ph.D., AAA’s manager of driving training programs. So what should you do instead? Here’s how to handle six common driving crises.
it while taking a turn. Say you run into a slick patch of road, and your car starts sliding so that the driver’s side angles toward the road ahead. Look and steer toward the place you want your car to go, as though you were leading yourself back onto your proper course, Van Tassel says. Just don’t slam on your brakes. When you think of a skid, it’s usually caused by your front wheels losing traction, says Van Tassel. Brake abruptly and you’ll transfer too much weight to the front of your vehicle too quickly, which shifts the skid to the rear of your car and makes it worse. Instead, just take your foot off the accelerator, Van Tassel advises. If you don’t regain control, gently tap the brake pedal to help your front tires grip the road, he says.
worsens your rear wheels’ loss of traction, says Van Tassel. Put your foot on the accelerator and lock your eyes on where you want to go, Van Tassel says. Your hands and the wheel will naturally follow your eyes and help you regain control.
3.
YOUR ACCELERATOR STICKS This happens when the heel of a flip-flop, your floor mat, or some other object slides forward and wedges your gas pedal in place, Van Tassel says. “It could also be a linkage issue,” he says. (The ‘linkage’ is basically a metal rod that
2.
YOU FISHTAIL When you suddenly jerk your steering wheel to avoid hitting something, the rear tires of your car lose traction and zigzag back and forth. This is called “fishtailing”. But it’s not the first hard turn that triggers a fishtail—it’s failing to turn back quickly enough, says Van Tassel. When that second turn of the wheel comes too late—and your car has turned almost sideways—jerking the wheel back causes you to lose rear-wheel traction, he says. Don’t hit the brakes. This also transfers weight to the front of your car, which
WHEN YOU S EN N JERK U STEE ING EEL T AVOID H IN NG SOM T NG, T E RE TH EAR IRES S O YOU UR SE TRACTIO ON ZIGZAG BAC AND D FO H. HIS S IS CALLED S A LI G”.
connects your accelerator pedal to your engine.) Jiggle or stomp on your pedal to dislodge it. If you don’t have the time, shift your car into neutral. “This immediately kills any acceleration and puts you into coasting mode,” Van Tassel explains. Your engine may make a lot of noise as it revs up into a higher gear, but don’t freak out, he says. Once you’re in neutral, repeatedly tap your brakes and slow down to stop on the side of the road. The flashing of your taillights will grab other drivers’ attention.
4.
YOUR BRAKES FAIL This usually happens when your brake pads completely wear out, or overheat to the point that you lose all braking ability, Van Tassel says. (If you’ve recently noticed your brakes screeching, have your pads changed, stat.) Keep pumping your brake pedal. “Your brakes may have simply lost all pressure, and pumping may give you enough to slow down,” says Van Tassel. If that doesn’t work, downshift or shift into neutral. You’ll slowly lose speed until you come to a stop, he says. If you don’t have enough open road, engage the parking brake. “It’s easier if you have a hand brake, but a foot parking brake works, too,” says Van Tassel. Just pull or depress the break gently. Jerking it could cause you to lose control of your car, he says. If all else fails, rub up against something—like a guardrail or curb—to slow
your speed. “It’s going to mess your car up,” Van Tassel says, “but it’s better than hitting a vehicle or something else head on.”
5.
YOUR STEERING WHEEL LOCKS This is unlikely, but if it happens it’s probably the result of some kind of malfunction from the car manufacturer, Van Tassel says. Shift into neutral, then back into drive. Since some cars have a switch in the transmission that keeps the wheel from turning unless the vehicle is in drive, changing gears may reengage the steering, Van Tassel says. If that doesn’t work, brake to a stop and put on your flashers.
6.
YOUR ENGINE OVERHEATS IN HEAVY TRAFFIC This often means there’s a problem with your car’s cooling system or drivetrain, says Van Tassel. Usually you’d just pull over and let it cool down, but since you’re in traffic, crank your car’s heater to allow some of that engine heat to escape into your car’s interior, he advises. “This won’t be too comfortable for your passengers, but it will buy you a little more time to get off the road,” he says. Once you’re pulled over, give your engine at least 30 minutes to cool off before checking or replacing fluids. “Try it any sooner and you could burn yourself,” Van Tassel warns.
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H E A LT H
MALE MENOPAUSE: YES, IT’S REAL If you think menopause is something only women will experience, you may be in for a shock.
TEXT ISADORA BAUM PHOTOS MASTERFILE
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Guys, let’s talk about male menopause. Yes, you read that right. You’re probably scratching your head, thinking, “Isn’t menopause something women get?” Not quite. Although it’s not a legit diagnosis in the medical world, men can go through a version of menopause that’s similar to what women experience.
WHAT IS MALE MENOPAUSE? “In technical terms, there is no male menopause, but there are specific changes that occur at the age of 50 and over that are reminiscent of what women are going through,” says Dr. Damian Sendler, PhD, an expert in sexology. “For women, the main control comes from the oestrogen levels, which decreases steadily after the age of 45, eventually coming to very low levels at 55,” he explains. “The consequences are hot flashes, sweating, poor quality of skin, vaginal dryness, and decreased libido. Similar symptoms affect men, though not as drastically as it affects women.”
their prostates tend to enlarge, which can lead to a few unpleasant male menopause symptoms. The size of the prostate is regulated by androgens, specifically a conversion product of testosterone called 5-DHT. “Through little-known mechanisms, the fluctuations in the levels of DHT cause the prostate to start growing in size after about the age of 45,” he says. And this can make it hard to control your pee. “Men tend to be more leaky as they age, meaning that changes in prostate size cause them not be able to hold urine for extended period of time,” he explains.
WHAT ARE THE SYMPTOMS OF MALE MENOPAUSE? Unfortunately, “male menopause” can lead to difficulties in bed and a somewhat compromised appearance. “Men lose hair, have difficulty urinating, and have higher risk of prostate cancer, the quality of skin decreases, and men are more likely to ‘look tired’,” says Sendler. They also tend to experience a decrease in physical strength and sexual performance.
CHANGES TO YOUR SEX LIFE Sexual performance often decreases as well, due to challenges with getting and maintaining erections. “There is decrease in physical strength and impinging on the nervous system responsible for maintaining erections,” Sendler says. The heart can’t work as effectively with age, either — which could also take a toll in the bedroom. “The heart is a pump that, just like any car engine, becomes a less effective pumping unit,” he says. When the pumping mechanism of the heart is
WATCH OUT FOR AN ENLARGED PROSTATE When guys hit their mid-50s,
weaker, there is less force to push in blood into spongy tissues of the penis, and you need that proper blood flow to the penis to get hard. All of this can contribute to shorter sex sessions, and potential problems with ejaculation. HOW CAN I TREAT MALE MENOPAUSE? Good news: You can usually treat or minimize the symptoms of male menopause. “The most common treatment is to decrease the size of the prostate through use of medications like 5-alpha-reductase inhibitors, which allow the musculature of the prostate to decrease,” Sendler says. Some men experiencing difficulties in the bedroom turn to erection supplements like Viagra, but be sure to consult with a medical professional before you go down that road. Seriously. You can also think about upping your physical activity. “I highly recommend physical exercises to increase physical strength and stamina, so that their sexual performance is maintained,” Sendler says. This might mean walking more, going for a jog, or even trying a barre class. Hey, some kegel exercises can’t hurt, either.
”MALE MENOPAUSE” CAN LEAD TO DIFFICULTIES IN BED AND A SOMEWHAT COMPROMISED APPEARANCE.
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H E A LT H
STRETCH AWAY THAT HEADACHE! Panadol isn’t the only solution to headaches.
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PHOTOS MASTERFILE
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T E X T R AC H E L TAV E L
Nothing ruins a good day like a pounding headache. Unfortunately, the phenomenon is quite common. Just about everyone experiences headaches at some point in their life, and according to the World Health Organization (WHO), as many as 1 in 20 adults has a headache almost every day. But what exactly is a headache? Loosely defined, a headache is any kind of pain in the head, but it can also include pain in the face or neck. There are more than 300 types of headache, if you want to get specific, varying in intensity,
location, duration, and origin.
TENSION HEADACHES MIGHT HAVE A LAUNDRY LIST OF POTENTIAL CAUSES, BUT THEY’RE OFTEN EXACERBATED BY POOR POSTURE.
TAKING ON TENSION HEADACHES Tension headaches are the most common form of headache, and most likely the one you’ll experience next. The condition can feel like a dull pressure or pounding sensation in or around the skull, and is caused by muscle tension, fatigue, stress, or all of the above. Tension headaches might have a laundry list of potential causes, but they’re often exacerbated by poor posture. Fix your posture, and you have a better chance at fighting off your head pain. There are many muscles in the head and neck that contribute to proper alignment and head position throughout the day. When that alignment is off and the deep stabilising muscles in the neck and shoulders are weak, you might see a forward head position and rounded shoulder posture — both of which contribute to unideal length tension-relationships in these muscles. Inadvertent hunching or tensing of the muscles in the shoulders or neck can cause these muscles to tighten and fatigue contributing to trigger points and tension throughout the muscles. By lengthening, strengthening and releasing the soft tissue, you can improve alignment and reduce the strain on these muscles. Instead of grabbing the Advil and shutting down the next time a headache comes on, be proactive and combat your headache with these 5 stretches. Several of them depend on a foam roller.
THE TENSION CUTTING STRETCHES Upper trapezius stretch 30 seconds each side For the most part, the upper trap (UTs) originates from the top of the scapulae and part of the clavicle and attaches at the base of the skull. You have one on each side of your neck (right and left). The muscle’s function is to rotate and stabilise the shoulder blade while also helping to extend the neck. Due to most people’s extensive computer and phone use, the UTs can become very tight, causing tension along the muscle and at its attachment points. Fight that tension by stretching these muscles by bringing one ear down to your same side shoulder and putting gentle overpressure with the same side hand. Hold up to 30 seconds. Repeat on other side. Make sure eyes stay facing forward as you do this. Levator scapulae stretch 30 seconds each side The levator scapulae goes from the inner, top border of the scapulae up to the top of the cervical spine. The muscle’s job is to help rotate the shoulder blade downward. Because of the levator scapulae’s attachment points, this muscle can also contribute to stiffness and restrictions in neck and shoulder mobility and pain, creating pain and tension at the neck and shoulders. To lengthen and stretch this muscle, gently tilt the head forward and downward at about a 45-degree angle, like you’re trying to sniff your own armpit.
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H E A LT H
INSTEAD OF GRABBING THE ADVIL AND SHUTTING DOWN THE NEXT TIME A HEADACHE COMES ON, BE PROACTIVE AND COMBAT YOUR HEADACHE WITH STRETCHES.
Hold with gentle overpressure for up to 30 seconds. Repeat on other side. Pec stretch 30 seconds The pectoralis major and pectoralis minor can be major contributors to forward, rounded shoulders and weak scapular and neck muscles, so it’s critical to make sure these muscles aren’t too tight. Tight pec minors tip the shoulder blades forward into a position that limits optimal function of the shoulder and strains muscles in the upper neck and back. To stretch the pecs, try lying down on a foam roller with arms out to the sides like you’re making the letter “T”. Hold for 30 seconds, breathing into the tight spots.
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Then, bring elbows down and bend arms at the elbow to make a “W” with your arms. Hold this position without forcing your hands to the floor. Let gravity open up the chest. Thoracic extension stretch We spend so much of our day folded forward, curving the neck and shoulders into a forward C-shape as we stare down at computers and phones. This thoracic extension stretch is a great way to unfold, reversing the tensions that form when we are positioned in one way for too long. Using a foam roller positioned perpendicular to your torso, gently arch the upper back backwards over the foam roller while supporting your head with your hands.
Suboccipital stretch and release. One of the most common sites for muscle tension contributing to headaches is in the suboccipital muscles, which attach at the base of the skull. These muscles contribute to stabilising and moving the head, and can become very tight and tender when the head is not optimally aligned over the neck. By palpating or touching these muscles with gentle pressure, you can promote blood flow and help release the tissue that may be contributing to tension felt in the head. Try performing a chin tuck to stretch these muscles, or place a foam roller at the base of your neck and gently roll over this area to self-release on your own.
GUY WISDOM
The New Rules Of Vodka
“LOW-CALORIE.” “GLUTEN-FREE.” “FILTERED A BILLION TIMES.” HOW DID VODKA BECOME SO UNCLEAR? USE THIS GUIDE TO WADE THROUGH THE COMPLICATED WORLD OF THE NEUTRAL SPIRIT.
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THAT VODKA MIGHT BE “VODKA” Earlier this year, Ketel One launched Botanical, a vodka distilled with herbs and fruit “essence.” The brand says the spirit’s low calorie content (73 per 44ml) and lack of artificial flavours appeal to health-conscious imbibers. It’s still booze, says Rob McCaughey of the Wine & Spirit Education Trust, but technically it’s not traditional vodka, which must be 40 percent ABV, according to the Alcohol and Tobacco Tax and Trade Bureau. Ketel One Botanical is 30 percent. Drink it and enjoy it if you want to, but it’s not real vodka.
TEXT ANDREW DANIELS
ILLUS TR ATION 123RF
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SUPER-FILTERING IS NOT ACTUALLY A THING Terms like “ten-times-distilled” and “triple-filtered” describe the processing required to turn grain (or potatoes, or corn) into alcohol. “But the average consumer can’t taste how many times a vodka’s been distilled,” says Juyoung Kang, lead bartender at the Dorsey at the Venetian in Las Vegas. Anything beyond three distillations can be redundant, adds Kristine Bocchino, beverage director at Lunetta in Santa Monica. Pitbull’s brand, Voli 305, is distilled 17 times, which, like Pitbull himself, is excessive.
TEXTURE TRUMPS FLAVOUR Treat great vodka as you would great whisky: without calorie-laden cheap mixers. “If you’re sipping it on its own, you’ll want something with at least some essence of its raw material,” says McCaughey. That means picking rye- and potato-based vodkas, which typically hail from Poland (Belvedere, Chopin, Debowa). Vodkas made with potato can have a creamier texture, while rye-based vodkas have a zesty, spicy character. Unsure of where to start? Gather a few friends for a blind tasting. It’s the best way to cut through all the marketing hype to find a taste and texture that you like, McCaughey says.
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GF? GTFO Although base ingredients can be key, don’t blow your budget on a bottle that touts what isn’t inside. Even if a spirit is fermented with wheat or rye, the distillation process effectively removes all gluten from the vodka. Tito’s vodka, for example, uses a corn-mash base and proudly flies the gluten-free flag. Other corn-based brands, such as Deep Eddy, are also GF but don’t explicitly advertise as such. All vodka without any flavoured additives is gluten-free, so think twice about paying extra for anything that labels itself GF.
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WHEN YOU DO MIX, OPT FOR FRESHER FLAVOURS Vodka cocktails have acquired a piss-poor reputation. Restore respect with simple add-ins that lend balance and lead to quenchers like this one. Shake 44ml vodka, 30ml Campari, and 44ml orange juice with ice. Strain into a glass with ice. Top with club soda. Garnish with orange and cinnamon.
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GUY WISDOM
Soooooooo . . . Many Kids WHAT’S THE SECRET TO RAISING MORE THAN ONE CHILD? JFZZLXTSQZZHJJKK
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WATCH LOUD MOVIES As hard as it was to stay up with a baby, I remember enjoying all the late-night kung fu movies. This time, there aren’t enough movies that can keep me awake after 2:00 a.m. They need to be loud and engaging with lots of changes in action. Not plot changes. Action changes. Volume changes help. I don’t care about plot at all. Maybe now is the time to catch up with the Fast and the Furious series.
I , HO HOWE WE EVE V R, IN MY LD R E DEVELO A FE E F RM FO R S OF M TAL JUJITSU THAT MAKE MA KE AR EASIER ON A , PEFUL ON EVER ELSE IN M FAM MY AMI Y AM
PHOTOS MASTERFILE
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ACCEPT DIMINISHING RETURNS Being a parent is like being a fire truck. Can a fire truck put out one house fire? Of course,
that’s exactly what it was made to do. But can a fire truck put out two house fires at the same time? And what if the burning houses want to watch two different TV shows and there is one TV and the iPad just died? What does the fire truck do then? It puts out the fires it can.
TE X T W. K AMAU BELL
I’m pretty sure I just spilled Thai food on my four-month-old daughter’s head. Don’t be alarmed. It’s fried chicken over fried rice and, luckily, because it’s four hours old, it’s cold. I didn’t microwave it to reheat it. I don’t have that kind of time. I agreed to write this when my wife was still pregnant with our third child, Asha. I thought it would be safe to write about being a dad because I could do it from home. But writing anything well—an essay, a to-do list, your name—requires more than four hours of sleep and fewer than three forms of distraction. It requires wwerdasjuobbbwwwertttttttttytgh. I didn’t just type “wwerdasjuobbbwwwertttttttttytgh.” My four-year-old daughter jumped into my lap and
started typing. I could erase it, but I’m being paid by the word, so she just helped me. I’m counting “wwerdasjuobbb wwwertttttttttytgh” as a word. And thanks to my daughter, I have been able to use “wwerdasjuobbbwwwerttttt ttttytgh” four times. Okay, I’m back. After I wrote that last part, I drifted away to Twitter. Or was it YouTube? I can’t remember. My brain feels like it has been turned into soup by exhaustion, and I am swimming through that soup looking for the chunky brain parts. I need to find the chunky brain parts so I can think clearly enough to do simple things, like finish this piece and eat lunch at lunchtime and [funny third thing]. The sad thing is that I knew this brainsoup thing was coming. I have experienced this before. Twice. I also have the aforementioned wordsmith, Juno, and my oldest daughter, the seven-year-old Sami. It is my belief that you don’t get better as a parent the more kids you have. You just get older. I have, however, in my older age developed a few forms of mental jujitsu that make parenting easier on me and, hopefully, on everyone else in my family.
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GUY WISDOM
BUT CAN A FIRE TRUCK PUT OUT TWO HOUSE FIRES AT THE SAME TIME? AND WHAT IF THE BURNING HOUSES WANT TO WATCH TWO DIFFERENT TV SHOWS AND THERE IS ONE TV AND THE IPAD JUST DIED?
DON’T NEGLECT YOUR WORK JOB . . . I did a podcast to promote a comedy special, and the host asked me if I’d achieved the perfect work/life balance. I laughed and answered that instead of holding the baby so that my wife could rest her back, I was recording a podcast. I also don’t know how to effectively be the dad who is in my kids’ lives “enough” while being the dad who is out in the world earning “enough” money to feed, house, clothe,
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educate, entertain, and health-care all these kids. The sooner you accept the lack of balance, the less unbalanced you’ll feel. . . . OR YOUR HOME JOB My daughters are three of the coolest people I have ever met. (Technically, I don’t know Asha well enough to say this, but things are looking up so far.) But yes, occasionally I wish I were one of those 1950s-era dads who left the house at 8:30 a.m. and
returned at 7:00 p.m. after knocking back a drink or 12 at the local bar. I wish when my wife tried to hand me my daughter at 10:00 p.m. I could look at her like, “Why are you trying to hand me a baby? I’m a man. I don’t touch my kids until I hug them at their weddings. Or give the boy-child a firm handshake. Am I even pronouncing that correctly? Baaaaaay beeeeeee?” I can’t do it that way. Doing some faux-’50s-dad thing and
pretending like I don’t want to be around for every minute of it would be harder than what I am going through now. Having a third kid (or, heck, one) creates mayhem—but there’s nothing about it that I want to miss. It is now 6:00 p.m. I’d like to say I’m going to take a nap for a few hours. But I’m not. The older kids just got home from the park, so I’m going to hang with them before bedtime. It’s like Juno always says: “esdsdsdsdsdazazazartghnnmjkszxcd eertghyjcvdfgbhhjjkkk,ll.”
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NUTRITION
ANG MO YOUR TOFU Tofu is good for your health. But is it good for your tastebuds too?
“It’s chalky. It’s tasteless. What’s the point?” Minh Tsai says confidentially, getting up close, almost whispering, “I don’t blame you for not loving it.”
TEXT TODD KLIMAN PHOTOS ALE X FARNUM
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Which is just about the last thing that I am expecting to hear as I’m standing on the humming floor of Hodo, Tsai’s bustling tofu-production facility in Oakland’s warehouse district. Tsai leads me, in white jacket, hairnet, and scrubs, on a tour. I see the high-grade soybeans he uses (harvested exclusively from the American Midwest). I witness a process almost like cheese making that he has ingeniously adapted into a hybrid operation, part mechanical and part hands-on. He tells me that Hodo ships approximately 22,700kg of tofu products each day. Along the way, Tsai doles out samples, pinching off pieces from the production line—tofu both firm and soft, tofu transformed into nuggets, tofu fashioned into chewy strips. At one point, popping a taste of warm, fresh-from-thevat tofu into my mouth, he offers up some tasting notes. Nutty, he says. Complex. For sure, the nuttiest, most complex firm tofu I’ve ever had. But do I dare tell him that I don’t love it? It tastes more like a substitute for something, I say. Tsai nods, undaunted, and takes me to the room where he makes yuba, the thin layer that forms atop the soy milk as it cooks, sort of like the skin that develops on a pudding. “I call yuba the gateway drug for tofu,” Tsai says, using a small knife to cut into one of the rectangular pans of yuba that have been set up in rows, not unlike the developing pans in a photographer’s dark- room. The process creates a tofu product that’s denser in protein (21 grams in
85 grams versus firm tofu’s 14). Tsai holds out to me what looks like a wad of chewed, dun-coloured gum. The skin, almost halfway between solid and liquid, collapses into his palm. Go ahead, he says, offering me a taste. The implication is not lost on me: I am going to have you eating out of the palm of my hand. And so he does. The yuba is not like any tofu I’ve ever eaten: luscious, creamy, more like a bundle of warm, freshly made mozzarella. Tsai, smiling but dead-eyed, and sounding more like a futuristic tech titan than the maker of an ancient soy product, says solemnly: “So you have seen now what is possible.” I’m not a tofu hater. Hate implies disdain or animosity. I’m indifferent to the stuff. Tofu just is—neither good nor bad, neither memorable nor offensive. I don’t doubt this is a position born of ignorance, but I would argue that that ignorance is born of a lack of tradition, of context. America has never been what you would call a tofu-making country even though Asian cultures have been producing it for more than a thousand years. Its history in the U. S. begins properly in the 1970s, says Tara McHugh, Ph.D., a food technologist and researcher at the USDA. This was around the time when eco-consciousness was ascendant, when plant-based eating went from the margins to the mainstream. It was not deliciousness that accounted for its relatively rapid adoption in the U. S. It was politics. Tofu was not meat. It did not come from factory farms. If you were
THIS IS A MOCKINGBIRD SANDWICH AT HAWKING BIRD, A FRIED CHICKEN (AND TOFU!) JOINT IN OAKLAND. IT’S DRESSED WITH SOME CABBAGE SLAW AND CHARRED CHILI JAM. AND OH YES, IT WILL SHIFT YOUR ENTIRE PERSPECTIVE ON TOFU.
looking to take a personal stand against agribusiness, if you wanted to abstain from the ills of carnivores, tofu was a convenient vehicle, a kind of culinary conscientious objection. In this ideological context, it was almost unseemly to suggest that, well, tofu didn’t taste all that great. Flavour? How about the flavour of the resistance? Since the ’70s, tofu making has become more widespread, so it is no surprise that the quality has become better and better. And it’s turning up in fast-food burgers and milkshakes and even becoming, of all things, a processed foodstuff—Tofutti, a mass-market brand that makes dairy-free “ice cream.” Not even the Internet-fuelled rumour that the
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NUTRITION
AMATRICIANA “PASTA” WITH YUBA Recipe by Stuart Brioza, chef/co-owner of State Bird Provisions in San Francisco
• 3 tbsp unsalted butter • 57g guanciale or pancetta, diced • 1⁄4 tsp crushed redpepper flakes • 1 medium garlic clove, thinly sliced • 227g yuba, sheets unfolded, sliced into 6-by-1-inch strips, rinsed, drained, and patted dry 454g heirloom tomatoes, halved and grated, skins discarded 85g pecorino, finely grated, plus more for garnishing • 12 large basil leaves • 10 cherry tomatoes, preferably a variety of colours and shapes, halved • 1 tbsp olive oil
IF YOU REGARD TOFU ONLY AS A LACKLUSTER SUBSTITUE FOR MEAT, IT’S TIME TO OPEN YOUR MIND SO THAT TSAI CAN THEN BLOW IT.
phytoestrogens in tofu would lead to a condition called gynaecomastia (that’s man boobs to you and me) has slowed its reemergence. “It’s time to take back tofu,” Tsai tells me over lunch the day after I met him at the
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factory. Take it back? “Take it back from the hippies and the politics,” he says. In other words, if you regard tofu only as a lacklustre substitute for meat, if it is synonymous in your imagination with co-ops and communes, if you
1. In a large pan over medium heat, add 1 tbsp butter and the guanciale. Cook until the guanciale begins to brown, 2 to 3 minutes. Add the redpepper flakes and garlic. Cook until aromatic, 1 to 2 minutes. 2. Add the yuba and 1 tbsp butter; sauté until the yuba starts to brown, about 3 minutes. Add the grated tomato and last 1 tbsp butter. Sauté until saucy, about 1 minute. 3. Add the pecorino, lift the pan off the heat, stir in the basil and cherry tomatoes, season with salt and pepper, drizzle with olive oil, garnish with pecorino, and serve. Feeds 3 Per serving: 501 calories, 32g protein, 20g carbs (6g fibre), 33g fat
assume it to be solely the province of Asian cuisines, then Tsai’s asking you—yes, you—to open your mind so that he can then blow it. “Let’s just make it delicious,” he says. “It is delicious.” Tsai, a former investment banker and management consultant who started his tofu business with little more than a method and a story, began selling his handmade product at farmers markets in the Bay Area 15 years ago. He refined his method, he tells me, by tasting every brand he could get his hands on. It didn’t take him long to realise what was missing: flavours. “I wanted to make a tofu that has flavours. To achieve flavours, I needed higher protein and fat in the soybeans.” That meant developing a process whereby he could produce a much thicker soy milk. A thicker soy milk means a higher-protein tofu, which results in a richer, creamier flavour and a texture with more chew. Today, the Hodo factory churns out 16 products, with 20 expected by next year. This past February, in San Francisco, Tsai convened an event called Tofu Evolved. Yes, a tofu symposium—only in San Francisco—where he spoke eloquently and passionately about tofu as a potential force in a food future that will be greener and cleaner. Then, several months later, he changed the name of his company from Hodo Soy to Hodo—thereby removing from the brand any reference to the one ingredient without which tofu does not exist. The change came in advance of a market push in which Tsai
brought his line of packaged tofu products—among them yuba sesame noodles, tofu nuggets, and the same firm tofu blocks that, yes, Chipotle currently crumbles up into its vegan sofritas—to Whole Foods. But how much of “new tofu” was hype? I decided to let my taste buds decide. In the days after touring the Hodo plant with Tsai, I do something I have never done—something I have never wanted to do: I gorge myself on tofu. Now, I have gone on barbecue benders and burger benders, and I have spent weeks chasing the best pizza, kebabs, and chocolate-chip cookies. But I’ve never eaten tofu morning, noon, and night. Tofu fast food and tofu fine dining. I feel like I’m shooting some foodie buddy movie, with Tsai shotgun. As eager as I am to see if, finally, I can be made to like tofu, Tsai is eager too. Because if I do like it, then that means that maybe the vision he is banking on is not some dream, it is real. Over the past few years, Tsai has cultivated relationships with some of San Francisco’s best and most ambitious chefs, and he has arranged, with my approval, a series of demo meals with his most ardent adopters to prove to me not just that a wide variety of applications is possible but also that tofu is not what I think it is. The chefs, for their part, are happy to play along. When I meet with Stuart Brioza, executive chef of State Bird Provisions and the Progress, a modern-American restaurant in San Francisco, it’s a late-afternoon lunch between shifts. With his staff in the throes of dinner prep,
WAIT, ISN’T SOY BAD FOR YOU?
Nope. It’s actually pretty healthful for you, according to the latest science.Here are three benefits of the soybean.
1. It’s a good source of protein. A half block of firm tofu contains 28 grams of protein. By comparison, 1⁄2 cup of chopped roasted chicken breast has 22 grams. Among active people, those with higher intakes of protein, regardless of whether it was animal or plant-based, had a 35 percent lower risk of functional physical decline as they aged than those who ate the least protein—so found a 2018 study by Boston University researchers. 2. It may fight diabetes. People who consumed more isoflavones, found in tofu and soy milk, had an 11 percent lower risk of type 2 diabetes than those who didn’t eat much, according to a 2017 study by Harvard researchers. One reason: Isoflavones may improve glucose tolerance and blood lipids, markers of diabetes. 3. It could protect your prostate. Men whose diet included soy foods had a 29 percent reduced risk of developing prostate cancer, according to a 2018 metaanalysis in Nutrients. Again, thank isoflavones, such as genistein and daidzein, which the scientists think may disrupt the development of prostate cancer. 4. But what about low sperm count and man boobs? Back in the 2000s, a few small studies and rodent research suggested that the phytoestrogens in soy products could disrupt hormones. Several news outlets may have overblown those findings. “Such a link has never been substantiated in human studies,” says Qi Sun, M.D., an assistant professor in the Department of Nutrition at Harvard University. “I don’t think this is a concern at all.”
the chef slips mischievously into the kitchen to show off his yuba game, taking the same thin, chewy sheets I’d sampled at the factory and accessorising them with smoked black cod, spring peas, and a black-butter ponzu. Two bites in and I forget entirely that I’m eating tofu. I’m still trying to process just what it is I’m eating, because there is no mistaking it for a substitute, when this highly decorated executive chef who once lived and cooked in Italy makes a startling pronouncement. Not only is his version of amatriciana, made with thin strips cut from Hodo’s tofu sheets, just as good as an amatriciana made with, say, pappardelle. Not only is it a convincing substitute that surprises your palate, he says. No, Brioza says, his version of amatriciana made with yuba is, in fact, better. I wrinkle my brow. “Seriously—much better,” Brioza insists. Because of the chew of the yuba and the texture; the way the Roman-inspired sauce, a rich, zesty mix of tomatoes, onions, and guanciale (salt-cured pork), clings to it. He has a point. Later that night, still buzzing from my eye- and palate-opening encounter with Brioza, I have dinner at Mister Jiu’s, a modern Chinese restaurant in the red-lantern-strewn heart of San Francisco’s Chinatown. Given the restaurant’s MO, I’m expecting more traditional preparations of tofu from chef and owner Brandon Jew. And there are a number of them, but then, in the middle of the
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NUTRITION
ASPARAGUS AND TOFU “GRIBICHE” Recipe by Kim Alter, chef/owner of Nightbird in San Francisco
• 1 (454g) block firm tofu, diced small • 1 small shallot, diced small • 1⁄4 cup chives, chopped • 1⁄4 cup fresh parsley, chopped • Zest and juice from 2 lemons 1 tsp fish sauce • 1 small garlic clove, minced • 1 thai chile or 1 ⁄ 2 jalapeño, seeded • 1 bunch asparagus, trimmed • 1 tsp olive oil 2 cups arugula • 4 fried eggs 1. In a large bowl, mix the tofu, shallots, chives, parsley, zest and juice from 1 lemon, fish sauce, garlic, and chile. Marinate in the fridge for at least 2 hours or as long as 2 days. 2. Preheat your oven to 177°C. On a large baking sheet, toss the asparagus with 1 tsp olive oil and a big pinch of sea salt. Roast the asparagus until it’s tender enough to pierce with a fork, about 3 to 5 minutes. 3. To serve, divide the asparagus among 4 plates. Top with equal portions of the tofu mixture. Garnish with the arugula, a drizzle of olive oil, and a fried egg. Feeds 4 Per serving: 197 calories, 18g protein, 7g carbs (2g fibre), 11g fat
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meal, chef Jew picks up Brioza’s pasta theme and explores it with the same passion. If I didn’t know any better, I would assume the dish Jew sends to my table is a pasta, specifically maltagliati, the Emilia-Romagna classic of torn and irregular rags of noodle, here topped, lustily, with morels, duck egg, and garlic scapes. Another night, I visit Nightbird, a cosy tasting-menu haunt in the Hayes Valley neighbourhood. The chef, Kim Alter, is in league with Brioza and Jew, both in trying to open up their already adventuresome customers to the idea that yuba is not necessarily Asian and in turning to pasta as the preferred point of entry. One of her favourite ways to
TRADITIONALLY, GRIBICHE IS A RICH SAUCE BUILT FROM HARDBOILED EGGS. NIGHTBIRD’S SPIN (BELOW) USES FIRM TOFU, AND LIGHTENS UP A SIMPLE SALAD. IT’S A BRUNCH THAT WON’T BOG YOU DOWN.
make the connection visceral and immediate is to fry those same strips of yuba until golden, achieving a chewy-crunchy texture reminiscent of both pasta and snack chips, then dousing them with a variation on a Caesar dressing, made with miso, Parmesan, egg yolks, garlic, and Dijon. East meets West seamlessly, and thrillingly. The chefs, it’s clear, adore yuba; I adore yuba. It’s hard not to. But yuba is only one part of the tofu universe. Determined to prove to me that block tofu, the more traditional form you’re used to seeing in supermarkets, can also be a stand-alone product, Tsai takes me to James Syhabout’s Hawking Bird, in Oakland, a determinedly unslick fast-casual,
BREAKFAST TACOS Recipe by Tara Lazar, chef of F10 Creative in Palm Springs, California
• 1 tsp olive oil • 1 medium shallot, minced • 1 (397g) block firm tofu, rinsed, drained, patted dry, and crumbled into small pieces • 1⁄2 tsp turmeric • 1⁄4 cup unsweetened almond milk • 6 small corn tortillas, warmed • 1⁄2 avocado, sliced • 1 scallion, thinly sliced • 3 radishes, thinly sliced • Hot sauce
fried-chicken-centric restaurant that looks out onto Telegraph Avenue. Tsai stages a test of two sandwiches on the menu. One is a chicken sandwich, the other a slab of firm Hodo tofu that’s been fried to resemble a chicken sandwich. “Well?” Tsai asks after I’ve downed several bites of each. I’m surprised to hear myself say that I prefer the tofu to the chicken. Somehow the actual chicken gets in the way of the deliciously fried exterior, while the tofu, being cleaner, does not. Seeing me polish it off, Tsai
is exultant. To him, love of the sandwich is yet more proof of what he has been talking about for days, that tofu is not a substitute but the thing itself, that it need not be in an Asian dish to be tasty, that it can go high and low. True enough, and yet what does it say, I wonder, that I only really like the tofu when I think I’m eating something else? I’ll take it, Tsai says. He smiles. “Baby steps.” After my tofu crawl, I’m determined to apply the lessons I’ve learned at home. I make a decent dish with firm tofu, sesame oil, chopped
cucumber and celery, rice-wine vinegar, and Sriracha. Thinking back to chefs Jew and Brioza, I heat up leftover marinara, tear in some yuba, toss everything, grate on some fresh Parmesan, add a few dollops of ricotta, drizzle on some olive oil, and sprinkle with salt and pepper. It’s good—and, for a second, I even entertain thoughts of making it for friends. Would I lie to them about what it is, or would I tell them, but only after let- ting them think it’s something else? The latter, definitely the latter. Baby steps.
1. In a large pan over mediumhigh heat, add the olive oil and shallots. Cook, stirring, until the shallots are translucent, about 1 minute. Add the tofu and cook, stirring now and then, until the tofu begins to brown, about 3 minutes. Add the turmeric and 1⁄4 tsp sea salt and stir until well incorporated. Add the almond milk and cook, stirring occasionally, until creamy, about 2 minutes. Season to taste with additional salt, if needed. 2. Divide the tofu among the tortillas and top with the avocado, scallion, radishes, and hot sauce. Serve immediately. Feeds 2 Per serving: 458 calories, 25g protein, 53g carbs (9g fibre), 19g fat
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NUTRITION
TE X T MUHD FARHAN
Petrol Station Quick Fixes
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PHOTO(PETROL KIOSK) 123RF
Red – Breakfast Purple – Post-Workout Blue – Lunch/Dinner Green – Snack Yellow – Muscle White – Recovery
BREAKFAST
BROWN RICE & OAT SOFT GRAIN LOAF BY GARDENIA Breakfast is the most important meal of the day, so be sure to eat something nutritious, like this! Just two slices will give you a 140calorie boost. It also comes with minimal fat and a large helping of dietary fibre, Just pop it in your toaster and you’re good for the next few hours! ¨$3.30*, Fairprice Express & SPC Choice
F O O D S T Y L I N G & D I G I TA L I M AG I N G J A S O N TA N
IF YOU DON’T KNOW WHEN TO EAT THIS STUFF
PHOTOGR APHY(FOOD) MUHD FARHAN
YOU’D BE SURPRISED WHAT PETROL STATIONS IN SINGAPORE HAVE FOR HEALTHY FOOD. FROM SALADS TO PROTEIN SHAKES, THEY HAVE ALL THE NUTRITION YOU NEED FOR A BALANCED DIET.
SNACK
AJITSUKE TAMAGO EGGS BY TREATS Feelimg hungry? These exotic eggs are a better option than the potato chips that line the shelves in petrol stations. They are actually nutritious and keep you slim, with only 60 calories per serving. Still, these eggs are nothing to scoff at, containing 5.6g of protein with only 3.7g of fat. Just watch those sodium levels! ¨$2.50*, Fairprice Express
POST-WORKOUT WORKOUT
ORIGINAL NUTRITION SHAKE BY ENSURE E If you need something to replenish yourself after an intense workout, grab one of these. This tiny bottle contains only 220 calories, but has a whopping 9g of protein and 32g of carbs, making it the pefect pick-me-up after your fitness routine. ¨$3.60*, Fairprice Express
LUNCH/ DINNER
GRILLED CHICKEN SALAD DELIGHT 500 MEAL BY MCDONALD’S Never thought McDonald’s would have nutritious food, eh? If you live in the East, you’re in luck. Tampines now has a 24-hour McDonald’s Drive Thru in one of their Shell stations. As the name suggests, it has only 261 calories, yet contains 23g of protein and 25g of carbs per meal. Not only that, but it comes with delicious corn and a Coke Zero (which you should swap for bottled water) ¨$7.55 (default meal), McDonald’s Drive Thru
MEDITERRANEAN CHICKEN WHOLEMEAL SANDWICH BY TREATS If you’re looking for a heavy but quick lunch on the go, try two packets of this sandwich. In total, they contain 490 calories, with 13.2g of protein and 35.3g of carbs. The bread’s 5.6g of fibre will also help keep you satisfied for longer. If you still feel hungry, munch on the snacks we found. ¨$3.20*, Fairprice Express
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NUTRITION
ONES PITTED PRUNES BY SUNSWEET It’s prunes in a packet. Each serving comes with 26g of carbs and 3g of fibre. It is also beneficial for your health, with potassium, Vitamin A, calcium and iron. This snack comes in bite-sized packages, making you think twice before chowing it down in one shot. With no sodium, fat or cholesterol, it is the perfect snack to pop in your mouth when driving or at work without worry. ¨$6.70*, Fairprice Express
RECOVERY
APPLE The apple is an underrated post-workout recovery tool. A medium apple provides 25 grams of carbs, but most of it is in the form of glucose and fructose. Now, you have easily accessible energy to bounce back after a strenous workout. If you really want to keep the doctor away, you can even add it to your breakfast, lunch and dinner! It’s a versatile fruit that can truly fit into any occasion. ¨$2.40* (Packet of 5), FairPrice Express
* PRICES MAY VARY DEPENDING ON GAS STATION
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Tuna is a popular snack, but it’s an en f ve muscle builder. Just one serving of 4 , ) provides you with 4.7g of protein and 4g of car s on o with the ever healthy omega 3 acids. Who knew such a small can could be so good for your workout? If you’re starved for protein, you can even finish off the whole can and get a massive 18.8g helping of protein. You can even pair it with slices of bread (also featured in the article) for a one-two punch! ¨$3 $3.55*, 55* F FairPrice i P i Express, E Shell Sh ll Select, S l t SPC Choice Ch i
MUSCLE
MEIJI’S HIGH PROTEIN MILK BO OTTLE DRINK - CHOCOLATE This powerhouse of a drink packs p a protein-filled punch. For only 350ml (and a few dollars), you get 25.8g of protein, comparable to a serving chicken breast! It’s the perfect drink to meet your da aily protein requirement and build muscle. It’s also a small energy booster, giving you 2 240 calories in just one gulp. M Most importantly, it tastes as delicious as regular chocolate milk! ¨ ¨$3.95*, Fairprice Express
SINGAPORE’S NO.1 MEN’S MAGAZINE
IS COFFEE GOOD FOR YOUR LIVER? FIND OUT THE ANSWER AT MENSHEALTH.COM.SG.
LOG ON NOW TO GET MORE SEX, HEALTH AND FITNESS TIPS. OUR DIGITAL ISSUE IS ALSO AVAILABLE FOR DOWNLOAD ON THE MAGZTER APP.
GROOMING ESSENTIALS
Silky Smooth Skin Solutions FROM FLAKY AND DRY TO SHINY AND OILY, KNOW WHAT TO USE TO KEEP YOUR SKIN HYDRATED.
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
PHOTO 123RF
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KIEHL’S ULTRA FACIAL CREAM Since 1851, Kiehl’s has been producing high-quality products and the Ultra Facial Cream is no exception. In fact, it’s usable for all skin types, from slick and oily to bone dry. $49, https://www. kiehls.com.sg
TEXT LOUIS BARAGONA AND GILBERT WONG
Whether you’re hitting the trail for a hike or the weight room to lift, hydration is key. The same principle rings true when it comes to skincare. In the case of your skin, a lack of hydration or an imbalance in hydration levels can lead to dryness, flakiness, shine, or oiliness. How can you stay hydrated inside and out? Sure, drinking water will definitely help, but the key is the right moisturizer. There are a ton of options when it comes to facial moisturizers, but it’s crucial to find the right one for your skin type, whether that’s dry, oily, or a combination of both. These 10 moisturizers will help address all your different skincare needs.
MENSCIENCE ADVANCE FACE LOTION This ultralight and oil-free face lotion helps renew and restore your complexion while nurturing and protecting it. $85, https://www. whathewants.com.sg
NEUTROGENA HYDRO BOOST GEL-CREAM When it calls itself ‘Hydro Boost’ this gel-cream hybrid isn’t kidding. Dry skin types will appreciate the surge of moisture it provides to otherwise parched skin. $24, https://www. lookfantastic.com.sg
4VOO MAXIMUM RENEWAL MOISTURIZER If you’re looking to regain youthful looking skin, then this moisturizer is your answer thanks to its exclusive formula, which contains 19 different botanical extracts. $118, https://www. whathewants.com.sg
BILLY IL JEALOUSY J ALOUSY COMBINATION CODE FACE MOISTURIZER With its quick penetration, this moisturizer is ideal for oily skin types, providing your skin with much needed protection and hydration. $42, https://www. whathewants.com.sg
CLINIQUE DRAMATICALLY DIFFERENT MOISTURIZING GEL Clinique’s Dramatically Different line is a well-known standard when it comes to catering to different skin types. In this case, the gel is best for oily, shiny skin. $60, https://www. tangs.com
BELIF THE TRUE CREAM MOISTURIZING BOMB Dry skin who? This miraculous moisturizer helps the dryest of skin types say goodbye to those annoying, crusty flakes. $54, https://www. tangs.com
CLARINS EXTRA-FIRMING DAY COMFORT CREAM - FOR DRY SKIN Whether you’ve hit the later years or you’re working towards prevention, this firming, anti-wrinkle cream is a necessary step in your skincare routine. $138, https://www. clarins.com.sg
LA MER CRÈME DE LA MER And if you’re looking to splurge like the big spender you are, there’s always La Mer. The brand’s Crème de la Mer doesn’t come cheap – but according to reviews, its results are worth every penny $510, https:// www.tangs.com; https://www. robinsons.com.sg
SUNDAY RILEY C.E.O. C + E ANTIOXIDANT PROTECT + REPAIR MOISTURIZER Vitamin C doesn’t just come from oranges. In the case of this moisturizer, the highly potent, natural vitamin also works to fight the signs of aging, brighten the skin, and increase the presence of health antioxidants. $92, https://www. sephora.sg
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GROOMING FAST FIXES
Lose Those Manboobs
IF YOU HAVE GYNECOMASTIA — THE MEDICAL TERM FOR “MAN BOOBS” — YOU’RE FAR FROM ALONE. HERE’S HOW TO LOSE ‘EM IF THE WORKOUTS AREN’T HELPING.
In fact, an estimated 30% of men experience gynecomastia in their lifetime, according to a 2014 study. In Singapore, Dr Ivan Puah, a medical aesthetic doctor at Amaris B with 21 years of clinical practice, shares that it’s pretty common in Singapore too.
“Gynecomastia is frequent during three phases in the age distribution curve: the neonatal period, pubertal period and adulthood”, he shares, adding: ” The prevalence of asymptomatic gynecomastia in neonates is estimated to be between 60 and 90% . The second
physiological peak of occurrence is at puberty between the ages of 10 and 16 years.” “Gynecomastia is defined as a benign proliferation of glandular tissue of the breast in males, resulting in a concentric enlargement of one or both breasts. The most common cause of gynecomastia is physiological with no specific identifiable factor. However, it can also be caused by hormone imbalance, drugs and medical illness such as tumours, liver disorders and others,” Dr Puah shares. In many cases, losing weight or taking prescription medication can help reduce the appearance of breasts. But surgery is one of the more permanent ways to treat the condition. That’s why many guys are opting for the procedure, says Marwan Khalifeh, a US cosmetic surgeon. “They want to migrate toward what’s considered the ideal male figure, which does not include overdeveloped breasts,” Khalifeh told the Chicago Tribune.
If you have gynecomastia and you’re thinking about going under the knife for breast reduction surgery or any other type of procedure, make sure to do your research. “The most important factor in plastic surgery – the one that determines your safety and outcome – is your choice of plastic surgeon,” says Janis. “Get a second and third opinion. Review before and after pictures. And find a plastic surgeon that listens well and communicates clearly.” You should also find out about the doctor’s experience in treating your condition, adds Dr Puah, as well as treatment options offered that best suit your needs. “And don’t forget about the after-care treatment available to ensure a good recovery”, he concludes.
TEXT TED LANE
IN MANY CASES, LOSING WEIGHT OR TAKING PRESCRIPTION MEDICATION CAN HELP REDUCE THE APPEARANCE OF BREASTS. BUT SURGERY IS ONE OF THE MORE PERMANENT WAYS TO TREAT THE CONDITION.
PHOTO 123RF
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T R A I N E R
ONE DUMBBELL, 10 WORKOUTS PHOTO(MAIN) MASTERFILE
PT MUSCLE ONE PIECE OF EQUIPMENT IS ALL YOU NEED TO STRENGTHEN YOUR CORE.
50
66 NUTRITION SHAKE IT UP GET ALL THE IMPORTANT NUTRIENTS YOU NEED IN ONE EASY-TO-DRINK PACKAGE. 58 FITNESS SWEDISH STRENGTH CROSSFIT ATHLETE AND PERSONAL TRAINER DANIEL DE SANCTIS SHARES ABOUT WHAT IT TAKES TO GO FROM REGULAR GYM JUNKIE TO AN ELITE-LEVEL COMPETITOR.
62 WEIGHT LOSS
TRIMMING THE FAT AWAY RADIO PRODUCER ANDRE HOEDEN WAS FED UP WITH BEING OUT OF SHAPE. SEE HOW HE GOT INSPIRED TO MAKE A CHANGE.
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MUSCLE
OFFICE MUSCLE MADE EASY
Stuck in the office all day? Get your blood pumping with this quick and easy workout that will only take you 15 minutes. You won’t even need to leave the building to do it.
TEXT GILBERT WONG
Sitting in the office all day is part of your job, sure. But that doesn’t mean you should literally just sit there all day. A study published in the journal PLOS One has found that sitting for long periods is bad for you, and that reducing your sedentary time by just 21 minutes a day can help your health. By getting up to move, participants in the study experienced better health with lower blood sugar when fasted, a reduced risk in heart health, and maintained muscle mass in their legs. Another study from the University of Sydney also revealed that sitting for over 11 hours a day actually increases
your risk of dying earlier, so it’s definitely important to keep yourself active instead of being lazy. “That morning walk or trip to the gym is still necessary, but it’s also important to avoid prolonged sitting. Our results suggest the time people spend sitting at home, work and in traffic should be reduced by standing or walking more,” said study lead Dr Hidde van der Ploeg. What’s more, the World Health Organization (WHO) has stated that physical inactivity is the fourth leading risk factor for global mortality (accounting for 6 percent of deaths globally), while being obesity and being overweight are responsible for 5 percent of global mortality. To counter this, you should aim to achieve 150 minutes of moderate to vigorous physical activities (MVPA) a week to combat the negative effects of inactivity in the long run. By engaging in moderate to vigorous activities for this recommended amount of time, such as brisk walking or playing a game of soccer, staying fit and healthy despite a busy work schedule won’t be a problem at all. So what can you do to get yourself going? The easiest way to start is by making full use of your lunch break. Don’t worry; you’ll still have time for a bite. All you need is 15 minutes to get your blood pumping and heart racing, and you can do this with stuff you can find in your office easily.
PHOTO(MIAN) 123RF
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The Workout
Perform each exercise for 45 seconds with 15 seconds of rest in between moves. Perform 3 sets. 1. SQUATS WITH MINERAL WATER BOTTLE CARTONS Works your arms, quadriceps, hamstrings, glutes
Perform a push-up with your left hand on the paper and right hand on the ground. Then, from this starting position, lift your right hand and place it beside your left hand on top of the paper. Then move your left hand down to the floor so your hands are shoulder-width apart again. Perform another push-up. That’s 1 rep.
5. WALL SITS Works your quadriceps and core
4. CHAIR DIPS Works your triceps and core Sprint up the stairs as fast as possible, landing on every step. Slowly jog back to the start.
3. ALTERNATING PUSHUPS WITH PHOTOCOPYING MACHINE PAPER Works your pectorals, triceps and deltoids Hug the box tight against your chest like in a goblet squat. Keep your back straight and sit back, lowering your body into a squat. Return to a standing position. Your upper body should hardly move if you’re using your legs, hips, and lower back as a unit.
2. STAIR SPRINTS Works your arms, quadriceps, hamstrings, glutes
Place both hands on the edge of the chair behind you. Lower your body until your arms are at a 90-degree angle. Push yourself back up and straighten your arms back to the starting position.
Slide your back down the wall until your hips and knees are at a 90-degree angle. Your shoulders, upper back, and back of your head should all be flat against the wall, and make sure to distribute your weight evenly throughout both feet. From there, raise one leg until it’s parallel to the ground and then return to your starting position. Alternate between both legs.
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MUSCLE
A DUMBBELL IS ALL YOU NEED Training your core only needs one dumbell and a lot of dedication.
PHOTO(MAIN) MASTERFILE
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TEXT MARK BARROSO
If you want to hone your six pack, you don’t need a whole gym full of equipment. You can use a bunch of gear if you really want to — but you can carve your core pretty well with just one dumbbell. Bodyweight-only moves can be lacking, too. Tons of guys think they’re working their entire core with exercises like hanging leg raises and mountain climbers — but they’re primarily recruiting the muscles in the midline of the abdominals, the rectus abdominis, with that type of workout. They’re missing out on important gains for the external and internal obliques, which are important for lateral bending, trunk rotation, and explosive force production. These 10 moves strike the perfect balance. They only require a single dumbbell, and they directly target all of the muscles of the abdominal wall and lower back. Do these 10 exercises anywhere to build core strength and ensure you’re working every abs muscle from every angle.
THE 1 DUMBBELL, SIX PACK ABS MOVES Dumbbell Lean and Drag How to Do It: • Get into a push-up position with the right hand holding the dumbbell in a neutral (palms facing the midline) grip. • Keeping the body in a straight line, slide the dumbbell directly down towards the right leg, then return it to the starting position. • Slide the dumbbell across your body so it glides under the left arm, then return to the starting position. • Slide the dumbbell downwards and diagonally towards the left ankle as you raise your hips into a pike, then, return to the starting position. ZTrainer Tip: Do five reps (down, across, pike) on the right side then use the dumbbell on the left and switch the directions.
Dumbbell Ab Slam How to Do It: • Lie supine (on your back) with knees bent at 90 degrees. • Grab the dumbbell with both hands and straighten both arms overhead and behind you so your upper arms are against the floor. • Do an explosive sit-up, bringing the dumbbell between your legs and tapping it on the ground between your legs. • Return the weight in an arc to the starting position. ZTrainer Tip: This move is for increasing explosiveness in the rectus abdominis. Don’t slam your back on the way down; come up faster than you go down. Do 3 sets of 10 reps.
Dumbbell X-Up How to Do It: • Lie supine with both arms and legs extended and spread out in the shape of an “X”. • Grab the dumbbell with both hands and place it against the ground above the left shoulder. • Keeping the legs flush against the ground, brace your core and bring the dumbbell from the left side of your body to the outside of your right knee or ankle. • Lower yourself back down and return the weight back to the starting position. • Repeat the motion, this time from right to left. ZTrainer Tip: This move targets the obliques. Do 2 to 3 sets of 8 to 10 reps each side. Beginners can use no weight and just tap the outside of their knee with their hand.
Dumbbell Burpee How to Do It: • Stand holding the dumbbell horizontally, with one end in each hand. • Squat down with a straight back, place the dumbbell on the ground, then jump your feet back into the top of push-up position. • Do a push-up, grab the dumbbell again, jump your feet back towards your hands, get into a low squat and stand up. ZTrainer Tip: To increase difficulty, use a 9kg dumbbell. Drag the weight up your body and press it overhead.
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MUSCLE
Dumbbell Oblique Twist How to Do It: • Lie on your back with your right leg straight and left leg bent and flat against the ground. • Grab the dumbbell with both hands and extend your arms straight overhead. • Keeping your arms straight, do a sit-up until your torso is upright. • Rotate your core to the left, keeping your arms straight and dumbbell in the front of you. • Return your arms (and the dumbbell) towards the centre and lower yourself back down to the starting position. • Repeat the motion to the right. ZTrainer Tip: This move recruits the rectus abdominis on the way up, then the obliques when you rotate. Don’t use too fast of a tempo throughout the move. Perform 8 reps on each side.
Dumbbell Superman Pass How to Do It: • Lie prone (on your stomach). • Grab a light dumbbell at both ends with both arms extended in front of you and slightly above the ground. • Let go of the dumbbell with your left hand and using the right hand, place it behind your lower back. • Transfer the weight from the right to left hand and return the weight to starting position (holding it both hands). ZTrainer Tip: This move strengthens the lower back and gluteus muscles while simultaneously increasing shoulder mobility. Do 2 sets of 8 passes from each direction.
Dumbbell Side Plank with Rotation How to Do It: • Place your right forearm on the ground and get into a side forearm plank. • Grab the dumbbell with your left hand. • Scoop the dumbbell underneath your torso then rotate your left arm and dumbbell towards the ceiling. • Pause for 1-2 seconds then go straight into the scooping motion again. ZTrainer Tip: Beginners should do this without weight. Intermediate to advanced trainees should use a 10 to 15-pound dumbbell. Do 2 sets of 10 reps on each side.
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Dumbbell Overhead Side Bend How to Do It: • Holding the dumbbell straight overhead in your left hand. • Place the right hand on your right hip. • Bend laterally to your right, keeping the left arm straight, until you feel tension on the left external oblique. • Return the weight to the starting position by reversing the motion. ZTrainer Tip: This move is a more challenging take on the standard side bend since it requires the stabilizer muscles in your trapezius and rotator cuff. The most weight you’ll need is 15 pounds. Do 3 sets of 10 bends on each side.
Dumbbell Kneeling Reach Over How to Do It: • Place your left knee on a mat and straighten your right leg to the side. • Grab a light dumbbell with your right hand and extend your left hand straight out to the side, keeping the dumbbell above your right shoulder. • Dip your right elbow towards your right hip. • Bring the dumbbell up and over your head to the left side of your body until you feel tension in the right oblique. • Return the weight back down towards the top of your shoulder. ZTrainer Tip: Don’t use a dumbbell until you’ve tried this a few times without weights. Keep your free arm straight and locked into the same position (try not to lower or raise it). Do 3 sets of 10 reps on each side.
Dumbbell Ground and Pound How to Do It: • Kneel on a mat with your torso upright. Grab a dumbbell using a neutral grip in your right hand. • Hold the dumbbell next to your face with the left hand in a closed fist, protecting your face. • Punch downwards and across your body (diagonally) with the dumbbell while the left hand stays protecting your face. • Bring the dumbbell back to the starting position. ZTrainer Tip: Don’t actually touch the ground with the weight. Rotate your core as you punch and keep your eye gaze downward throughout the set. Repeat for 30 seconds on each side.
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FITNESS
5 FAST FIXES FOR SORE MUSCLES Here’s how to get your muscles back on track for the next grind session.
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ROLL THAT FOAM! Take some time to give your body some love—foam rolling can break the tension in the muscles and fight soreness. While it might hurt a bit while you’re doing it, it’ll alleviate pain and tightness down the line, preventing future injury and alleviating next-day pain. To work a specific area intensely, swap in a lacrosse ball for a foam roller says Charlee Atkins, CSCS, SoulAnnex Instructor, Master SoulCycle Instructor, and Movement & Mobility Specialist. Atkins created the Le Stretch class where participants use lacrosse
THOSE EFFECTS START TO FEEL WORSE AS SOON AS MERE HOURS AFTER YOU’VE FINISHED, WHEN YOU EXPERIENCE THAT CAN’T-WALK SORENESS AND BEGIN TO QUESTION IF YOU’LL EVER MAKE IT TO A GYM AGAIN.
PHOTOS MASTERFILE
DRINK TART CHERRY JUICE Montmorency tart cherry juice has long been valued for its antioxidant properties, and research suggests that it may reduce muscle pain and weakness after an intense strength training routine,
EAT A BANANA Getting enough potassium in your diet can fight dehydration and muscle cramps mid-workout, says Rizzo. “While the jury is still out on whether potassium will prevent muscle soreness, it definitely prevents postworkout dehydration that can cause severe muscle cramps after a workout,” she says. It’s essential to include potassium-rich foods (like bananas) in the diet to keep your potassium levels high. “A
medium banana will provide 400 mg or about 11 percent the daily value of potassium,” Rizzo recommends.
TEXT ISADORA BAUM
Working out feels best immediately after you’ve finished — when you’ve got that ‘just accomplished something’ fatigue and you no longer feel like you’re gonna hurl. Those effects start to feel worse as soon as mere hours after you’ve finished, when you experience that can’t-walk soreness and begin to question if you’ll ever make it to a gym again. That pain can last for days, causes muscle tension, and if you exercise through it, can cause real muscle damage. So what are you supposed to do when you’re always sore, but want to keep up with your gym routine? Try incorporating some combination of the five tips below to sooth damaged muscles, repair tissue, and boost relaxation and blood flow. They’ll speed up your recovery and ease your muscle soreness, and get you back into the gym sooner.
explains Natalie Rizzo, MS, RD. “Another study suggests that 12 ounces (355ml) of tart cherry juice minimises the symptoms of exerciseinduced muscle damage after strength training,” she says. “Many believe it’s because of the high levels of polyphenolic compounds, including flavonoids and anthocyanin, present in tart cherry juice.” Stock up, and have it at the ready when you get home from the gym. If it sounds too sour, go for watermelon juice, instead. It tastes great and it’s an ideal electrolyte replenisher postworkout. “A small study suggests that drinking 500 ml, about 16 ounces, of watermelon juice after an intense workout may reduce muscle soreness. Basically, watermelon is rich in an amino acid called l-Citrulline, which has been known to help with muscle soreness,” says Rizzo.
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FITNESS
balls as a form of selfmyofascial release on the knots within the muscles. “By applying pressure at the knot, the elastic fibres move from their bundled position back towards their true alignment. We are then able to get into lengthening body positions with better alignment, restoring proper movement patterns,” she says. The rolling also enhances flexibility and range of motion, improves muscle imbalances, boosts blood circulation, and reduces the risk of injury, she says. “The class focuses on the top 3 hot spots for every body, from the active athletes to the desk warriors: hips, shoulders, and low back,” she explains. TURN YOUR SHOWER INTO TORTURE A great way to soothe achy muscles is to alternate between hot and cold temperatures—which you can
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THAT PAIN CAN LAST FOR DAYS, CAUSES MUSCLE TENSION, AND IF YOU EXERCISE THROUGH IT, CAN CAUSE REAL MUSCLE DAMAGE.
easily do so in the shower. “These types of contrast showers, where you alternate the water as hot as you can handle for 20 to 30 seconds, and then turn it as cold as you can handle for 20 to 30 seconds,” will fight tension and improve blood flow, says Structure House’s Fitness Director, Dustin Raymer, MS, CES, CHWC. Doing these alternations for about 10 or so rounds will be enough to have an effect, he says. “Ideally, the water will get progressively hotter and colder the more you do this,” he says. As you get more used to certain temperatures, increase the intensity. The idea is that you are creating an external ‘pumping’ of the blood by cooling muscles (pushing blood out) and then heating muscles (pulling blood back in). This should bring fresh blood and nutrients into the muscles for quicker recovery,” he explains.
OR SOAK IN SALT WATER In general, a hot bath postworkout can make you feel relaxed. “The hot temperatures of the bath pulls the toxins to the surface of the skin. As the temperature of the water starts to cool down, the toxins flow out of the body through the skin, and into the water,” says Rebecca Lee, a registered nurse in New York City. “Along with ridding toxins from the body, a bath soothes aches and pains, improves circulation, and relaxes the mind and body. Ingredients that are great for adding to your baths are baking soda, Epsom salt, sea salt or Himalayan salt, apple cider vinegar, and essential oil,” she says. Epsom, in particular, is beneficial for alleviating soreness. “Epsom salt relieves muscle cramps and pain, inflammation, aches, soreness, and it relaxes the body and increases blood flow throughout the body,” she says. Why? It’s magnesium sulphate. “Magnesium is a natural muscle relaxer and in a salt form, it pulls excess water and lactic acid buildup away from the injured tissues and reduces swelling,” she explains. After your next intense strength training workout, fill your bathtub with warm (not hot) water and pour 2 cups of Epsom salt in. Soak for at least 15-20 minutes Do it up to 3 times a week. Lee advises, though, that Epsom salt baths are not recommended for people with heart conditions, elevated blood pressure or diabetes.
GEAR RUNNING SIDEKICKS
NEW YEAR, NEW SHOE
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MBT GT 2
ON CLOUD X
$199, available at selected MBT retail stores.
$229, available at TripleFit’s retail outlet and www.tripleready. com.
ASICS GEL-QUANTUM INFINITY
MBT introduces their most advanced running shoe to date, the GT 2. This topclass shoe has everything you want out of a running shoe. With a Jacquard upper mesh, you never have worry about the condition of your feet. It’s lightweight, ultrabreathable and utilises M-Flex technology to adapt to your feet during the different stages of a run. It also comes with PivotStrike in the midsole, which allows you to propel yourself forward with the greatest of ease. The Ortholite insole also has moisture wicking and anti-bacterial properties to prevent any foot conditions from developing.
With this shoe, you’ll look great and feel even better. While the design is fantastic, the details are what makes the Cloud X truly stand out. Zero-Gravity foam ensures flawless movement in every direction, while a lean, engineered heel cap keeps your feet stable while providing a snug fit. An engineered mesh is incorporated into the upper, giving you support without hindering your foot’s movements. A dual-density sockliner, and new-generation inner materials round off this shoe to guarantee comfort that you can’t see, but will definitely feel.
$289, available at selected Asics retail stores.
2 T E X T M U H A M M A D FA R H A N B IN A B D U L R A Z ID (M E N S H E A LT H .C O M . S G)
Why choose between functionality and style when there’s a shoe provides you with both? Asics’ new innovative shoe comes complete with a full-length GEL technology midsole, making your run both smooth and consistent. The shoe also comes with upper dimensions that are systematically placed to provide the ultimate support. Now, you can attain the highest level of cushioning that will help you through even the most challenging of runs.
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FITNESS
SWEDISH STRENGTH
Behind Daniel de Sanctis’ passion and dedication in helping his clients get in shape, is his desire to be as strong and fit as he can possibly be. From early aspirations of becoming a professional ice hockey player, to competing at a national level in CrossFit, the TripleFit trainer shares how he achieved his super fit body.
DANIEL AT AGE 38, 95KG.
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GROOMING FIONA LAU
PHOTOGRAPHY CHARLES CHUA
OUTFIT ODLO STYLING SHEH
TEXT GILBERT WONG
When you think of Sweden, you may think of IKEA, H&M, and Zlatan Ibrahimovic. But it’s not just affordable furniture (and meatballs), cheap clothes, and cocky footballers that represent the Scandinavian nation. Centuries ago, there were the fearsome Vikings of lore – tall, strong, and bearded. And although Daniel de Sanctis may be missing the facial hair, he certainly fits the bill when it comes to being tall and strong. No one will blame you if you feel a little intimidated by Daniel when you first see him. Standing at 1.90m tall and weighing around 95kg, the Swedish-born trainer from TripleFit is every bit as powerful as he looks, yet as patient and nurturing as you can expect as a trainer. Just don’t expect any easy workouts. But the 38-year-old wasn’t always at the peak of physical fitness. In his teenage years, Daniel harboured ambitions of going pro in another sport altogether. “I wanted to be a professional ice hockey player, so I took it seriously between the age of 15 and 16.”
training when he was 21 that he started to get more serious about getting in shape, and 2011 was the turning point in Daniel’s fitness journey. “A colleague of mine had recently started CrossFit and got strong really fast so I thought I’d give it a try. The first time I did it, I totally got my a** kicked. Apparently I wasn’t as fit as I thought I was!” Daniel admits. CrossFit was founded in 2000 by Greg Glassman and Lauren Jenai, and since then, it has exploded in popularity all over the world. Famous for its harsh and punishing workouts of the day (WODs), the sport incorporates moves from various exercise disciplines such as Olympic weightlifting, calisthenics, and high-intensity interval training. As tough as the training
WHY ARE WODS NAMED AFTER GIRLS?
“I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a female’s name. Workouts are just like storms, they wreak havoc on towns.” – GREG GLASSMAN, FOUNDER OF CROSSFIT
was, Daniel didn’t let that discourage him. Once he got serious, it didn’t take him long to start competing in major CrossFit events like Torso Twisted in Sweden and the Asia Championships after four to five years of training. “Torso Twisted is considered to be one of the toughest and heaviest competitions in Sweden with nine events in three days,” Daniel recalls. “To be able to handle that gave me a big boost that I was doing the right thing in my training!” The Asia Championships was also his first international competition, and it gave him a taste of the level of competition the region had to offer. “I learned that the quality of athletes here in Asia is very good as well. I finished in 2nd
DANIEL AT AGE 18, 75KG.
PATH TO ELITE FITNESS As many regular guys would attest to, teenage dreams don’t always work out, and the idea of ice hockey came and went. It wasn’t until after Daniel completed military
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FITNESS
THE WOD: GRACE
Can you beat Daniel?
“My favourite CrossFit workout is probably Heavy Grace. It’s 10 clean and jerks at 100kg for time. I did it in 1 min and 20 seconds” Daniel prefers to do a heavy variation of this popular WOD, but if you want to try the regular version, here’s what to do.
THE MOVE
30 clean and jerks for time
THE WEIGHT Men: 60kg Women: 45kg
CAN’T HIT THOSE NUMBERS YET? LIGHTEN THE LOAD. Beginner
Men: 35kg Women: 25kg
Intermediate Men: 50kg Women: 35kg
place at the Sectionals (semifinals) and was happy with it,” Daniel says. “It also reminded me that I needed to work more on my endurance!” Competing in such intense competitions means that Daniel has to train right and eat right to be able to perform at his best. It may surprise some that the personal trainer doesn’t exactly watch what he eats.
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“I’ve never counted macros in my life,” Daniel remarks. “One of the good things about doing high level CrossFit is that you can almost eat what you want.” “Leading up to a competition I try to eat a lot but also choose food with high quality. It all comes down to fuelling your workouts with good nutrients,” he adds. Due to the gruelling nature of CrossFit workouts. Daniel also takes a few different supplements to help with recovery. His picks are vitamin D to help with bone density and his immune system, omega-3 fatty acids for his joints, and magnesium for muscle recovery. GOING TO THE NEXT LEVEL So, how does one get from CrossFit novice to going headto-head with some of the fittest guys around?
“I TRY TO EAT A LOT BUT ALSO CHOOSE FOOD WITH HIGH QUALITY. IT ALL COMES DOWN TO FUELLING YOUR WORKOUTS WITH GOOD NUTRIENTS.”
“There’s a big difference from an average gym-goer to how a CrossFit athlete trains,” the Swede explains. “As a CrossFit athlete, your training volume is really big and with a purpose. You work mostly by following a program from a coach that has periodization and cycles with a specific goal in mind.
“At the same time you are constantly working on the holes in your game! In broad strokes it’s a lot of strength, endurance and gymnastic work,” he adds. Everyone needs to start somewhere, and to Daniel, getting the right start in CrossFit is as simple as training at the right place with the right people. “My main advice to someone who wants to start with CrossFit is to join a CrossFit gym. It’s really important to be taught by people who can show you the right way to do the different movements,” he emphasises. Even though Daniel will be hitting 40 in the near future, he has no plans to stop competing. “I’m planning to wait until I’m 40 in order to be in the 40 to 44 age bracket. But until then, I wouldn’t mind doing team competitions!”
GEAR GYM BAG HEROES
VGO – WORLD OF SPORTS MIZUNO LIFESTYLE BACKPACK $109, available at all Mizuno and World of Sports stores islandwide.
UNDER ARMOUR
TE X T MUHD FARHAN
UA MK-1 TERRY SLEEVELESS HOODIE $79, available at Under Armour stores islandwide.
The UA MK-1 sleeveless hoodie is a toptier hoodie for any workout. It has all the features you need and want. Not only is it sleek and light, but also extremely breathable. In any workout you do, from cardio to strength training, this hoodie is all you need. But what makes it the perfect fit? It’s not just made of regular French terry cloth, but French terry cloth that is tailor-made for working out. Along with the comfort and warmth of it, you will also feel a difference in speed and weight. Sweat is also a nonissue, since the material wicks sweat and dries it up really quickly.
This backpack has all the features you need in an all-day bag. Mizuno has stepped up with the Mizuno Lifestyle Backpack, which comes in either sleek grey or camo. However, this backpack is not just for show. It has incredible functionality as well. If you’re worried about mixing up your items, then this backpack has you covered. It comes with multiple compartments for convenient storage, with an internal divider to prevent any mix-ups. Perfect for every occasion, from going to work or a hiking iking trip. trip
THE PERFECT FIT These items fit like a glove.
THE NORTH FACE FIELD BAG $96, available at The North Face stores islandwide.
When you’re going for a workout, you want to carry light. Well, what better way to carry light than with The North Face’s Field Bag? If you want to bring just the essentials, give the Field Bag a shot. It can carry all that you need for a gym session, like your towel and bottle. Not only do you have the main compartment for essentials, there’s also the shoulder strap pocket, for easy access to the items you simply cannot live without. Not only is this item great for a gym session, but you can even use it for a short hike or jog as well. Triple wow!
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WEIGHT LOSS
TAKING BACK CONTROL Staying in shape is an uphill struggle for most men after the o age of 40, and it’s no different for ONE FM 91.3’s Andre Hoeden. ed But when he returne home from holiday ng and his own weighin se scale didn’t recognis him, he knew it was time for a drastic change.
NAME: Andre Hoeden
AGE: 43
PREVIOUS WEIGHT:
92.4 KG 29% BODY FAT
OCCUPATION: ONE FM 91.3 Executive Producer
TIME TAKEN: 3 Months
CURRENT WEIGHT:
85 KG 22% BODY FAT
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LOCATION ACTIVE FITNESS
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PHOTOGRAPHY CHARLES CHUA
HIS MOTIVATION “The day my weighing machine didn’t recognise me was the day I freaked out!” Andre exclaimed. “I went on a holiday and when I came back and stood on it, it asked me, ‘are e
TEXT GILBERT WONG
Andre Hoeden has had his share of ups and downs in tthe weight department over the e years, and due to his busy schedule juggling work and d family, keeping fit hasn’t been the easiest endeavour. It wasn’t until after returning from a trip that he had a huge wakeup call.
you a new user?’ That’s when I knew I had to do something.” Andre had gained 12kg on his trip, bringing him to over 92kg. After trying his best to start his own workout regime, the ONE FM Executive Producer decided he needed some professional help to start shedding weight. HOW DID YOUR TRAINER HELP? It was difficult to manage training and nutrition alone. Having a trainer to keep Andre in line with his workouts and diet was one of the key factors that helped him lose as much weight as he did. Andre got in touch with Timothy Felix, Chief Trainer at Active Fitness, and began to see progress gradually by simply being accountable for his workouts as well as his nutrition. “I had to send photos of whatever I ate to Tim,” Andre laughs. “Some days he wasn’t impressed!” WHAT WAS DONE? Timothy focused on body recomposition, which aimed to transform the physique by gaining muscle and losing fat. In three months, Andre managed to lose around 8kg thanks to Timothy’s help. “Every workout we did was a full body workout,” Timothy explains. “Every big muscle group was hit.” “The added cardio helped as well, as it’s something I wouldn’t normally do on my own,” Andre adds. “Tim made sure I did my treadmill workouts and spinning.”
WHAT DID YOU EAT? Timothy helped Andre with his food choices to get the right macronutrients in his diet. This meant going for healthier protein sources and complex carbohydrates. “I ate a lot of chicken breast and salmon along with lots of salad,” Andre recounts. “Also, I had fish soup because when you go to the coffee shop, you can’t find healthy chicken breast or grilled salmon easily.” The 43-year-old also mentions that it was the first time he’s had to take supplements. “I was one of those guys that thought, ‘no way I’m taking supplements, I’m young enough and can eat enough good food.’ But that didn’t happen,” Andre admits. The main thing that helped him were Branched-Chain Amino Acids (BCAAs) as it helped him recover more quickly and not feel as sore. ARE YOU HAPPY WITH THE RESULTS? “I’m very happy with the direction of the results,” says the father of three. “My target is 80kg and I’m already at 85kg down from over 92kg. So I’m definitely headed in the right direction.” “We knew Andre wasn’t getting a six-pack in three months,” says Timothy. “But we were able to make visible changes. For Andre, his weight loss journey isn’t over yet, and he’s determined to lose the remaining 5kg. “This has been quite an experience,” says Andre. “But I’m not gonna stop!”
ANDRE’S WORKOUT(3-4 SETS X 15-20 REPS) SPINNING (50 MIN)
DUMBBELL PRESS
MEDICINE BALL RUSSIAN TWISTS
CABLE CROSSOVERS
BATTLE ROPES (1 MIN X 3-4 ROUNDS)
TRAP BAR DEADLIFT
EZ BAR BICEP CURLS
WHAT ANDRE ATE SALMON CHICKEN BREAST T FISH SOUP
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WEIGHT LOSS
CHEAT DAYS: YAY OR NAY? Everyone wants to cheat on their diet sometimes. But is it really okay?
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PHOTOS MASTERFILE
CHEAT DAYS CAN BE TRICKY, BUT THEY DO OFFER SOME BENEFITS. When you restrict calories, your
TEXT MICHAEL SMITH
I was talking to a client about his health goals and weight loss and he asked, “Can I have cheat days?” I’ll admit my feathers got a bit ruffled, mainly because it’s a mindset that too often leads to failure. But his question deserved an honest answer. Yes, you can have cheat days. But the more important question is: “Will cheat days support or sabotage your efforts?” The definition of cheating speaks to the trap that “cheaters” often find themselves in: “to behave in a dishonest way in order to get what you want,” according to the Cambridge English Dictionary. So, to pull from that definition...what do you want?
buds. You meet the day with every intention of being “good.” But there’s no harm in just a little more, right? And the downward spiral continues, turning a cheat day into a cheat week, which leads to frustration and giving up.
metabolism can take a hit. Cheat days may help kickstart your metabolism to offset any slowdowns. Splurging also can satisfy those inevitable cravings, helping you stay on track long-term. BUT CHEAT DAYS CAN BE THE END OF YET ANOTHER ATTEMPT TO LOSE WEIGHT. Here’s why. The concept of cheating equates with being on a diet. The word “diet” has a well-deserved negative connotation. It’s all about deprivation. Your mental energy is focused on what you can’t have, as opposed to the new life you’re trying to create. No wonder the little child in us feels the need to cheat. We want what we want, and we want it now! LET’S PLAY OUT WHAT TOO OFTEN COMES FROM CHEATING. You’re sailing along, pumped about your weight loss, feeling leaner and energetic. It’s time to celebrate! Enter the “cheat day.” What do you want? A juicy cheeseburger with a large side of fries? A slice of rich and creamy cheesecake? As much meat-lovers pizza as you can possibly eat? It’s cheat day! You can have them all. And you do, because you can. Then the next day rolls around, and it’s time to get back on track. The tantalising flavours of yesterday are still with you, lingering on your taste
YES, YOU CAN HAVE CHEAT DAYS. BUT THE MORE IMPORTANT QUESTION IS: “WILL CHEAT DAYS SUPPORT OR SABOTAGE YOUR EFFORTS?”
SO LET’S GET TO THE BOTTOM OF WHAT’S GOING ON. The first issue is your relationship with food. You’re categorising foods as either “good” or “bad.” If you’re eating a bad food, you’re being bad, right? You’re bad for eating that piece of cake. You tell yourself, “I really must suck. I can’t do this. It’s stupid to think I could. Oh, screw it! I’ll start again tomorrow.” Then there’s your childhood. For most of us, food was a reward—or a punishment. You did your chores? You get a cupcake! You did your homework? Chicken fingers and French fries it is! You didn’t eat your green beans? No ice cream for you! How is the cheat day any different? The punishment is the “diet.” WHY THEN, DID I TELL MY CLIENT THAT CHEAT DAYS CAN BE A GOOD WEIGHT LOSS TACTIC? Because done mindfully, they
can support your weight loss journey. I tried a program a few years ago that involved a cheat day, and I made the best of that one day each and every week. But here’s the catch: Successfully incorporating cheat days into your weight loss plan demands you have a healthy relationship with food in the first place. You must recognise that it’s fuel for your body. Not that you can’t love it—you can, but you have to be in control of that piece of cheesecake, not the other way around. The second critical component of a successful cheat day is when you’re “on”— i.e., when you’re being “good”— you have to be 100% on. I was putting lemon juice on my salad for dressing. I was being vigilant about portion sizes. I wasn’t eating one little nibble of any high-calorie, off-plan food the other six days of the week. You get the idea. SO IS A CHEAT DAY RIGHT FOR YOU? Yes—but only, and I mean only, if you can do the following things: • keep guilt and negativity out of the picture • limit your cheat day to a day (not another bite of “bad” food on other days) • pick yourself right back up after a cheat day and never look back Can you do that? If not, don’t cheat—or sabotage— yourself. Find another strategy that works for you.
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NUTRITION
SHAKE IT UP IN 2019 To ensure that your workout goes smoothly this year.
M E N S H E A L T H . C O M . S G // J A N U A R Y 1 9
PHOTOS MASTERFILE
66
T E X T A L I E AV E S & M AT T HE W K A D E Y
Smoothies are a great way to get a nutrient-packed meal or snack, stat. They provide everything you need — protein, healthy fats, vegetables, and fruits — all in one convenient package. “Smoothies make for a convenient, portable, and easy meal (or snack) with no cooking skills required,” says sports dietitian Marni Sumbal, MS, CSSD and author of Essential Sports Nutrition: A Guide to Optimal Performance for Every Active Person. “Overall, the drink can be a compact way to obtain key nutrients that may be otherwise lacking in your daily diet and to also quickly give your body what it needs to maximise the recovery response after a workout.” While drinks from smoothie stores can often contain a bazillion calories and tons of sugar, it’s easy to make a healthy smoothie healthy if you’re opting for the DIY approach. The flavour possibilities are endless, but these TK protein-rich mash-ups guarantee you’ll be well on your way to some happy slurping. For each recipe, place the ingredients in the order listed and blend until smooth.
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STRAWBERRY BANANA SHAKE Adding ground flax to this classic protein shake provides you with extra fibre and heart-healthy omega-3 fats, says Brian St. Pierre, M.S., R.D., C.S.C.S., sports dietitian and nutrition coach at Precision Nutrition. Blend this: 12 oz water, milk, or yogurt 2 scoops vanilla or strawberry flavoured protein powder 1 banana 1 cup of frozen strawberries 1 cup of spinach 2 tbsp of ground flax
SMOOTHIES ARE A GREAT WAY TO GET A NUTRIENTPACKED MEAL OR SNACK, STAT. THEY PROVIDE EVERYTHING YOU NEED — PROTEIN, HEALTHY FATS, VEGETABLES, AND FRUITS — ALL IN ONE CONVENIENT PACKAGE.
490 calories, 55 g protein, 9 g fat, 47 g carbs, 11 g fibre (accounts for using water as the fluid instead of milk or yogurt)
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CHOCOLATE PEANUT BUTTER SMOOTHIE Drink this for the perfect afternoon snack. It’s packed with protein, fibre, and antioxidants, and a nearly even amount of carbs and fat. So it’s filling and tasty, says Men’s Health nutrition advisor Mike Roussell, and comes in at a very reasonable 347 calories. Blend this: Water as needed 2 tbsp flaxmeal 1 tbsp unsweetened cocoa powder 1 tbsp natural peanut butter 1 scoop chocolate whey protein powder 347 calories, 33 g protein, 17 g fat, 19 g carbs, 9 g fibre
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NUTRITION
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BLUEBERRY BREAKFAST SMOOTHIE This shake may be the definition of a perfectly balanced breakfast. It has a healthy 42-gram dose of protein, which will help you feel fuller the rest of the day, Roussell says. Blend this: 1 cup blueberries 1/2 banana 1 1/2 scoops protein powder 2 tbsp walnuts 2 tbsp oats 1 tbsp chia seeds 536 calories, 42 g protein, 59 g carbs, 12 g fibre, 18 g fat
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WHILE DRINKS FROM SMOOTHIE STORES CAN OFTEN CONTAIN A BAZILLION CALORIES AND TONS OF SUGAR, IT’S EASY TO MAKE A HEALTHY SMOOTHIE HEALTHY IF YOU’RE OPTING FOR THE DIY APPROACH.
MOCHA SMOOTHIE A study in the American Journal of Clinical Nutrition found that men experienced an increase in perceived fullness following the consumption of a thick, lower calorie, dairy-based drink than when they sipped a higher-calorie, thinner drink. To increase that feeling of fullness, pour this perky smoothie into a bowl and then garnish with granola for crunch, and fresh raspberries for extra hunger-taming fibre. Blend this: 1/4 cup milk 1/2 cup plain Greek yogurt 1 tbsp almond or peanut butter 1 pitted medjool date 1 scoop chocolate or vanilla protein powder 1 tbsp cocoa powder 1 tsp instant espresso powder 1/2 tsp vanilla extract 1/4 tsp ground cardamom 1 small frozen banana, chopped
438 calories, 34g protein, 50g carbs, 7g fibre, 11g fat
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PB&J SMOOTHIE This smoothie tastes like everyone’s favourite schoolyard sandwich (hold the bread). Wheat germ is the stealth health food here, as it contains a wide range of essential vitamins and minerals including selenium, magnesium, phosphorus and thiamine. Blend this: 1 cup milk 1 scoop plain or vanilla protein powder 2 tbsp wheat germ 1 tbsp peanut butter 1 tsp honey 1/2 tsp vanilla extract 1 cup frozen strawberries 417 calories, 33g protein, 46g carbs, 6g fibre, 15g fat
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ORANGE CRUSH SMOOTHIE Here’s a smoothie that Bugs Bunny would hop into the kitchen for. Carrots and pineapple supply vitamin C to help keep the sniffles at bay, while tahini infuses the drink with a roasted sesame flavour. Pasteurised egg whites are perfectly safe to go straight from carton to blender and offer an alternative source of protein – in fact, a 1/2 cup serving of liquid egg whites is about the equivalent of 3 large eggs, or nearly 15 grams of protein. Blend this: 3/4 cup coconut water or tap water 1/2 cup pasteurised liquid egg whites 1 medium carrot, peeled and chopped 1 tbsp tahini 2 tsp chopped fresh ginger 1 tsp honey 1 cup frozen pineapple cubes
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G EA R A ND GA DGE TS THAT GI VES YOU THE ED GE
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READY FOR: Those who want the ultimate skill-testing football boots. The Copa 19+ is built around touch, allowing the most capable players to be in control of the ball and show their prowess. Fuse Skin and K Leather give the boots optimum comfort and
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damaging it and measures the temperature up to 40 times a second to prevent any exposure to extreme heat. With this handy Dyson Airwrap, she won’t need to go to a hairstylist anymore. She’ll love you more and you’ll save money! THE BEST PART: Don’t be turned off by the fact that it’s a woman’s hair styler. It can also double as a hair dryer for you too! She’ll also see that there’s more to the Dyson Airwrap than meets the eye as well. It comes with different variants and specific attachments, allowing her to completely customise the way she styles her hair. COST: $699.00 For more info visit shop.dyson. com.sg.
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G EAR A ND G ADG E TS THAT GIVES YOU THE EDGE DG G
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THOMAS D’ESTHETIQUE Eyebrow enhancement is fast becoming a trend among men, who have become more receptive towards the idea of grooming. At Thomas D’esthetique, a male-only salon that provides a range of beauty services, eyebrow specialists can help you improve the shape, thickness, arch or balance of your eyebrows. Applying a feathering technique, a fruity, coloured pigment is used to match your actual eyebrow colour to produce a natural look. A pen-like device is also used to draw hair-like strokes in the brows. For more info, visit www. thomasde.com.
VERMOGEN GROUP Vermogen is more than just a simple car workshop. With complete car maintenance, 24/7 accident recovery and repair, insurance claims and car leasing, it’s your one stop shop for everything car related. They have 2 large workshops in Singapore with a team of 60 well-trained staff members equipped to handle any car issues you might be facing in-house. What are you waiting for? Drive down to Tuas or Bukit Batok now and check it out now. For more info, visit their workshops at 1 Bukit Batok Crescent WCEGA Plaza #04-54/55 S658064 and 44 Benoi Road Block B S629904, or contact them at 6262 4620 or 9875 4947.
AUSTCHAM PADDLE CLUB Gear up for a spectacular dragon boating experience with the Austcham Paddle Club. This year, you too can explore and learn what it’s like to a dragon boater. From fitness to technique, the club provides you with everything needed for this demanding yet rewarding sport. If you simply want to dip your toes into the sport, they are having a rookie day on 12th January. Don’t miss out on this opportunity of a lifetime! You can RSVP with the club at austchampaddleclubsg@ gmail.com. Cost is $10 per person, including all equipment hire and post-event refreshments.
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TISSOT The Tissot PRS516 Alpine Limited Edition oozes class and masculinity. The watch is designed with racing aesthetics in mind, with bold blacks with blue accents eliciting the excitement of the Rally World Championship. Motor sports enthusiasts and watch collectors alike will definitely want to get their hands on this special watch, limited to only 516 pieces. For more info, visit https://www.tissotwatches.com/ en-sg.
LONGINES If you love travelling, the Conquest V.H.P. GMT Flash Setting is a must-have watch. Using innovative quartz technology, its smart “Flash Setting” can automatically set the time using flash pulses from your smartphone without using external connections like WiFi or Bluetooth. You will never have to worry about missing a flight again. This steel 43-mm diameter watch has three-handed and chronographs and can also display a second time zone on its blue dial, allowing you to check in on Singapore’s time if needed. For more info, visit https://www. longines.com/
THE NORTH FACE This sporty, mid-cut variant of the modern and lightweight Thermoball boot is perfect for your winter travels. It features the radical Thermoball insulation, as well as a medial zipper for easy access. The Icepick sole features temperature sensitive rubber lugs that harden for increased traction, especially on icy terrain. $296, available at The North Face stores at 313 @ Somerset, Marina Square, Paragon and Ion Orchard.
KORDEL’S Specially formulated for men aged 30 and above, Kordel’s Testofen Plus combines testofen (a scientifically standardized extract from the fenugreek plant) and panax ginseng. This combination is touted to be nature’s solution to help invigorate qi flow, supporting masculinity and vitality for optimum performance. . Cambert (F.E.) Pte Ltd, #14-06 Great World City East Tower. For more info, call 6775-0600, or e-mail kordels@ cambert.com.sg.
AMARIS B Acne might be a problem, but acne scars are also a big issue. When your skin is desperately healing itself from acne, you may end up scarring your skin. If you have acne scars, don’t worry. PICO Acne Scars Laser is here to save your skin. PICOCARE is an FDA-approved picosecond laser treatment for acne scars and reduction of pore size. Amaris B Clinic’s PICO Acne Scars Laser specialises in treating targeted areas without damaging the skin, so you can recover faster. For more info, visit the clinic at 140 Arab Street, or call 6536-4211.
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SWATCH If you’re looking for something sleek, slim, and sophisticated, then look no further than the Swatch SKIN Irony collection. At just 5.8 mm high, Swatch has created the first metallic version of its slimmest watch line. Featuring meticulously brushed and polished stainless steel wrapped in vintage-feeling metals, rough and classic leather as well as soft silicone, this new collection will certainly be a head-turner thanks to its simple and minimalistic aesthetic. For more info, visit https://www.swatch. com/en_sg/
JONSSON PROTEIN Protein forms 91% of our hair structure – it is the greatest contributor towards having thick, lustrous hair. A lack of protein in your hair follicles may cause your hair to become frail, brittle, and lifeless. With Jonsson’s VE Protein® treatment, you can regain thick, healthy hair by replenishing the natural protein content in your hair. Unlike most protein treatments where protein molecules used have a high molecular weight, their unique VE Protein® formula contains hydrolyzed protein, which penetrates the hair shaft more easily due to its smaller molecular weight, quickly improving the condition of your hair. For more info, visit www. sunrider.com.
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TRIPLEFIT Priding itself as Singapore’s ultimate fitness performance and retail hub, the lifestyle and sports company Triple Group opened TripleFit, a one-stop destination for fitness aficionados. Their downtown space not only houses a gym which offers a wide range of group exercise training fitness programmes like High Interval Intensity Training, Yoga and Bootcamps, it also includes a retail zone which carries the latest range of active wear and sports fashion from well-renowned brands worldwide. Furthermore, their group exercise training is incorporated with top-class fitness technology, which will help members reach new realms of fitness levels. Located at #02-63, Milennia Walk. The gym’s opening hours: 6.45am – 930pm on weekdays and 8am – 8pm on weekends; the retail section opens from 11am and closes at 8pm on weekdays and 10pm on weekends.
SUNRIDER SunFit Protein Plus will not only give you the protein boost you’ll need, it’s also vegan-friendly. This 100 percent vegan formula contains a power-packed blend of plant proteins, with all nine of the essential amino acids—including branched-chain amino acids (BCAAs)—needed to effectively build lean muscle. Best of all, it has a neutral flavour profile so you can add it to nearly anything to give your protein intake a bump. For more info, visit www.sunrider.com.
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DOWNTIME IS NOT REST TIME A study in the British Journal of Sports Medicine found that men who are highly physically active at work are less healthy (as in 18 percent more likely to die earlier than their peers). So in your off-hours, augment with the right stuff: If you lift heavy objects at work, fit in a Sunday sprint session; if you’re standing all day, build weight training into your downtime. SLEEP THAT STRESS AWAY Job stress wears down your mood and your self-control, as everyone who’s come home and torn right into a bag of chips before dinner (and maybe after, too) can attest. But research in the Journal of Applied Psychology suggests that when stress is everywhere (as in too much work, too many frustrating people), a good night’s sleep leaves you more resilient and less at the mercy of Doritos.
DON’T BE A CARB HATER Contrary to what carb haters would have you believe, there’s evidence linking whole grains to a longer lifespan. A Harvard study found that people who consumed whole grains had a lower risk of dying from cardiovascular disease, a lower risk of diabetes, and a lower risk of hypertension than people who did not. Don’t be afraid of carbs, they’re actually really good for you!
SEAFOOD IS FOR KIDS Seafood, especially seafood high in omega-3 fatty acids, is a powerful force in fighting cardiovascular disease. Plus, in a 2018 study, Harvard scientists found that 92 percent of couples trying to conceive who ate seafood more than twice a week were pregnant by the end of one year, compared with 79 percent of couples who ate less. One explanation: The fishier couples had sex more often, possibly due to elevated hormone levels from a high-seafood diet. Score! AGE GRACEFULLY WITH SLEEP Magnesium supplements helped some older people fall asleep faster and increase the quality and duration of those z’s, according to the Journal of Research in Medical Sciences. Trying them? Take only recommended doses, obviously. A small study in older adults with insomnia also found that average sleep time among participants rose by 84 minutes on days they drank 470ml of tart cherry juice, according to the American Journal of Therapeutics.
Coffee likely won’t raise your risk of cardiovascular diseases, and compounds in coffee may ease blood pressure, found a 2017 review in Planta Medica. There’s also some indication that coffee might improve your blood flow, according to an American and Swedish review. Though more research is needed to prove an effect in humans, rodent studies show that a key coffee compound, chlorogenic acid, may act as an anti-inflammatory in those with a certain bowel disease.
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