The Express Tribune hi five - January 11

Ms JANUARY 11, 2015

ISSUE NO. 134

Workout Woes

2

page

Pet Care 101 page

6

inside En vogue —

Down the th Silk Sillk Route R t

Domestic goddess —

A treat t t ffrom Italy It l

Section In-Charge: Sarah Munir Sub-Editors: Amna Hashmi Nisma Chauhan Feedback: women@tribune.com.pk

8

page

The charming Juggan Kazim

2

Ms

The buzz

THE EXPRESS TRIBUNE, JANUARY 11, 2015

Most of the advice you receive at the gym is based less on science and more on your advisors’ own interpretations of what a good workout means. MsT calls out these myths to reveal the truth about how you should train

By Syeda Kiran Zahara Hussain | Design By Aamir Khan

It hardly constitutes as breaking news that exercise is very beneficial for the body.

A thorough, well-planned workout, performed regularly, can prevent and revert the effects of depression, heart diseases and even cancer. Exercise can boost energy levels, curtail the ageing process and serve as the ideal way to clear your mind on days when you feel like you can’t face the world.

However, most of us don’t know how we can manipulate our workout regimes to reap all the benefits it has to offer. We exercise based on unverified and incorrect advice from misinformed trainers and the internet, ending up confused when our efforts don’t deliver the desired results. More often than not, the failure to reach our ideal body type is due to some troublesome — and potentially hazardous — habits we have unwittingly incorporated into our workouts. The good news is that by nipping them in the bud, we can achieve our ideal weight. Here are six of the most common workout mistakes that might be thwarting your efforts. Know them, fix them and be on your way to a healthy new you!

WHAT ABOUT THE WARM UP?

1

Ironically, our very approach to exercise begins with a grave mistake: we skip the warm-up. In Pakistan, there is virtually no concept of preparing our bodies for the impending physical strains before we commence our workout. While it is relatively easier to get away without a warm-up during a low to moderate impact routine, high intensity interval training (HIIT) can be injurious if performed without adequate build up. According to kinesiologist John Paul Catanzaro, it takes about 10 to 15 seconds of muscular contractions to raise our body temperature by 1°C and the ideal warm-up should result in a spike of at least 2°C. In simpler terms, we are required to make a few, repetitive motions to spur our blood flow to the right muscles and cause sweating. Shoulder shrugs, arm circles, trunk twists, side bends and squats are some of the motions common to warm-ups. One should start slow and shallow, increasing the speed and range with each repetition, gradually. Normally, five to 10 repetitions suffice.

Warming up also involves stretching at times, depending on the type of exercise being performed. For instance, the Journal of Strength and Conditioning Research advises against stretching prior to strength training as passive stretches might weaken the bones and result in unstable joints. On the other hand, sprinting and HIIT must never be undertaken without ample stretching as this can cause injury.

2

From Fasting to Feasting — Feed Your Muscles Another misconception prevalent in Pakistan is that it is unhealthy to consume food after having worked out. Indeed, this is partially true: the impact of exercise is doubled during fasting as the fat-burning process — controlled by the sympathetic nervous system — is activated by physical activity and lack of food. Intermittent fasting calls for one to exercise during the late hours of the morning or early afternoon and fasting (consuming only raw foods, juices and/or proteins) for just 30 minutes following the workout. If exercising on an empty stomach is problematic, 20 grams of fast-assimilating proteins (such as whey protein powder), consumed 30 minutes in advance, can provide a quick energy boost and support.

Nonetheless, we do need to eat something after completing a workout lest we faint of exertion. In the case of resistance/strength training, it is best to consume fast-assimilating protein within 30 minutes after the workout. The meal must be absorbed rapidly to repair our damaged muscles. Generally, there is an hour window for one to shuttle in the necessary nutrients. Similarly, an intense cardiovascular regime should be followed up with high-quality protein meal (e.g. a spinach or chicken salad) about 45 minutes later. Weighttrainers should wait between 15-30 minutes before eating. Of course, factors like age, timing of last meal, pregnancy and medical history, type of exercise and individual level of fitness should also be taken into consideration.

Why whey protein?

If the hour window following an intense workout is missed, our muscles lose the ability to grow bigger and stronger. A strenuous workout causes much of the blood in the human body to flow to the muscles. As a result, your digestive system doesn’t have an adequate amount of blood to digest a whole lot of food. Whey protein powder is, therefore, the best choice as it is pre-digested and absorbed into the system easily.

3

THE EXPRESS TRIBUNE, JANUARY 11, 2015

Limited Range, Limited Weight Loss The human body is a composition of symmetry and focusing on certain muscle groups can disrupt that. Working on specific, problematic areas of our bodies, with specific movements, causes physical imbalances and the overuse of muscles often leads to injuries. Therefore, many health experts advise high intensity exercises which target the entire body and promote muscle definition all over, along with boosting aerobic fitness.

The science behind this is simple: there is a sequential recruit on all muscle fibres due to high intensity movements, beginning with small, motor units comprised of slow-twitch fibres. These fibres are fast-recovering and aerobic in metabolism. There are also intermediate and fast-twitch fibres which can be activated by increasing speed or intensity of movement. When these muscle fibres are recruited, the impact stimulates the muscles to grow and simultaneously enlarges the glucose storage within the muscle, increasing insulin sensitivity. High intensity movements are ideal for normalising insulin levels. Moreover, the activation of the fast-twitch fibres develops the human growth hormone (HGH) which keeps our skin wrinkle free.

Limiting the range of motions we perform is another common mistake we all make when it comes to exercise. For instance, a brisk walk utilises muscles all over the body which is important for overall balance and functioning. Strength/weight training often focuses on one or two styles of motion which can increase strain.

Too Much Too Soon

3

How to tell if you are exercising too much?

The following symptoms can help you determine whether you need to take your workouts down a notch and allow yourself some time for recovery: • • • • • •

Exhaustion after exercise, instead of energy Vulnerability to sickness and prolonged colds Disrupted or lack of sleep Irritability of mood ‘Heavy’ feeling in legs Muscles that feel sore for long periods of time

Unfortunately, many fitness enthusiasts fail to appreciate the importance of recovery days. Excess exercise, either by working out too much or too often, causes more harm than good because it releases hormones such as dopamine and testosterone into the bloodstream. Crossing 40 to 60 minutes per session can put our bodies in a negative hormone state, resulting in poor performance and adrenal fatigue. As the human body requires regular exercise to stay healthy, bypassing its limit of physical exertion can actually weaken it.

Therefore, allowing your body time to recuperate is crucial, particularly after a high intensity regime. Once the fast-twitch fibres are activated, it takes about 48 hours for them to recover fully, almost twice the time needed after long, slow exercises. Bear in mind that as intensity increases, frequency can and must be decreased to not more than three times a week. And how do you know you are ready to get pumping again? Physical trainer Dr Doug McGuff claims you will feel it in the form of a restless energy and itch to perform some kind of physical activity.

Not to mention raking in the necessary eight hours of sleep is just as important as taking a break from exercise. Disrupted slumber stalls the weight-loss process and also stimulates cancer cells by altering hormone levels like melatonin. Many doctors recommend training early in the morning, provided that one has completed a full sleep cycle the night before.

Training late in the day increases heart rate, adrenaline and body temperature which can keep us from falling asleep.

4 A Little Less Conversation, A Little More Action

Technical Troubles Performing any task without the right technique is futile, regardless of what one is doing. The same principle applies to exercise. Too often, we indulge in movements that our bodies either can’t handle or are underprepared for and therefore, end up with inferior or zero results. Acquiring proper guidance for different movements and postures, according to each individual’s body is crucial as the better the technique, the more fruitful the workout will be. We should try and engage every single muscle into our regime to achieve the full potential of our body. This requires mental focus and determination.

5

6

Having a workout buddy is great to keep us motivated but constant chatter can actually reduce the fat-burning process. According to New York based trainer Nick Ebner, talking during exercise counts as unnecessary intervals during which our bodies cool and metabolism slows down. It also diverts our attention from the movements and can cause accidents.

The amount of benefits one derives from exercise depends largely on their breathing through the session which affects performance, endurance, metabolism and even post-exercise energy levels. The Buteyko Breathing Method can restore breathing to normal, reversing chronic over-breathing and hyperventilation. Normal breathing patterns make way for better oxygenation of tissues and organs which is of utmost importance during exercise. Talking to much can hamper breathing and lead to a loss of oxygen.

4

Ms

En vogue

Kurti Kala showcases its latest winter silk collection LABEL: Kurti Kala PHOTOGRAPHY: Khawer Jadoon STYLING: Aatika Majid COORDINATION: Ajmal Murad HAIR & MAKEUP: SM Raza MODEL: Sana Pervaiz

THE EXPRESS TRIBUNE, JANUARY 11, 2015

THE EXPRESS TRIBUNE, JANUARY 11, 2015

5

6

Ms

Lifestyle

THE EXPRESS TRIBUNE, JANUARY 11, 2015

Taking care of a pet involves a little more than just providing them with food and shelter

By Nisma Chauhan | Design By Aamir Khan Most people love to have animals they can cuddle and share happiness with. But how many of us actually provide for them beyond the basic food and shelter?

The more time one spends with their pet, the longer the latter survives. Unfortunately, few of us are aware that the pet needs just about as much tender, love and care as a human baby; they are our responsibility when it comes to nutrition and pleasure. Read on to find out how you can keep your pet healthy and happy.

Buying a pet Before you buy a pet, it is important to question whether you are ready for the hard work and responsibility. As we said earlier, adopting a pet is similar to rearing a child. In fact, it might even be harder as pets never really grow up or learn how to speak, demanding our utmost attention throughout their lives.

According to statistics released by the American Society for the Prevention of Cruelty to Animals (ASPCA), nearly three to four million dogs and cats are killed every year as a result of abandonment. They are left at animal shelters by their owners who, are unable to look after them. While this is indeed a better alternative to throwing animals out onto the streets, the shelters are often too crowded which affects the inmates adversely. They become unhappy, fall ill and even die.

Therefore, one must not only be ready to shoulder the responsibility but also be able to recognise animals are living things with needs, moods and feelings. It is better to stay away from animals if you don’t feel affectionate towards them.

Adopt a pet — Don’t buy it Many purebred pets that are abandoned by their owners are in dire need of someone to adopt them again and provide a comfortable life. If you are planning on buying an animal, why not visit one of our local animal shelters and adopt one from there? This will not only save you a considerable amount of money but also give an innocent and needy animal another chance at a good life. In case you are interested, the following organisations can help you find your ideal pet: • Pakistan Animal Welfare Society • Edhi Animal Shelter • Animal Care Association Pakistan

Give your pet its own space Just like babies and young children, animals can get frustrated if their surroundings — especially their sleeping arrangements — are modified too often.

When you get a pet, choose one specific corner of your house and let them be the boss of it. Set up their bed here or place all their toys. Gradually, they will start recognising it as their spot and grow used to it.

Prepare their toilets Allotting a special spot for your pet to sleep in may be crucial but not as much so as finding another one to set their toilet buckets in. Dogs can be

trained and trusted to excrete outdoors but cats generally tend to be problematic when it comes to potty-training.

Offer them a variety of meals Just like humans who tend to get tired if they eat the same meal every day, animals can also grow bored if the same food is given to them. Pet owners might feel like they have done their job by fetching a packet of pet food from the supermarkets but little do they know than animals crave variety and seek assurance that their owners care for them in the food. This means that the more thought you put into your pet’s meals, the more loved they will feel and love you back.

Groom them well The level of hygiene, behaviour and beauty exhibited by your pet is testament to how you raise it and this is where pet grooming comes in. Remember the following basics to keep your pet looking and feeling its best:

Brushing: It doesn’t matter whether your pet has a thick coat of fur or not — regular brushing is essential to prevent hair loss in animals. It will also keep their coat shiny, soft and healthy. Not to mention, the brushing strokes relieve the stress in animals and strengthen their bonds with the owners.

Bathing: Most pets don’t enjoy being washed at all but you must help them acclimatise to the process by bathing them at least once every two weeks.

Regular bathing will prevent fleas and who knows, they might actually begin to enjoy it?

Hair cutting: Animals with thick fur coats must be given regular haircuts, especially during the summer seasons when the fur can elevate their body temperatures. However, it is advisable to let professional animal groomers or vets do this.

Nail trimming: Many pet owners around the world have their pets de-clawed to prevent damage to sofas, pillows and various other items around their houses. Unfortunately, de-clawing is one of the worst things you could do to an animal as it depresses them and makes them loose their self esteem. A better alternative would be to trim their nails on a monthly basis or depending on their growth rate. If you are afraid you might hurt your pet during trimming then have a vet or groomer do it.

Ear care: Animal ears can become the ideal breeding ground for bacteria if they aren’t cleaned every month. In fact, it is advisable to clean the ears following every bath. You may even use cotton cutips to perform the task without hurting your pet.

Always do what is best for them There will be many times that you will have to make a difficult choice for your pet and hope for the best. For instance, most of us would hesitate to have our cats, dogs and rabbits neutered but did you know it makes them less vulnerable to uterine, mammary and ovarian cancers? Similarly, you may not wish to have the wings of your pet bird cut but in the long run, it might prove to be best. In fact, according to the ASPCA, spayed or neutered animals live a longer and healthier life than those who are not. It is also a good way to prevent excessive reproduction in animals.

Domestic goddess 7

THE EXPRESS TRIBUNE, JANUARY 11, 2015

By Madiha Hamid

Grilled vegetables, tomato sauce and toasted bread are just some of the delicious things you can add to this appetiser. You can even include cold meats, different types of cheeses and seasonal fruits as per your liking

Ingredients For the dressing: • Lemon juice 3 tbsp • Balsamic vinegar 3 tbsp • Honey or sugar 1 tsp • Olive oil 2 tsp • Salt 1/4 tsp • Garlic cloves (minced) 2 For the vegetables: • Zucchini (sliced and grilled) 1 — 2 • Egg plant (sliced and grilled until soft) 1 • Green olives 8 — 10 • Sun dried tomatoes

The concept of antipasti Antipasto (plural: antipasti) is the Italian name given to the foods offered before a main meal — an appetiser, if you will. This is a delightful way to set the stage for the coming feast and invite family and friends to the dinner table. The presentation of antipasti — the different colours, artful composition, varied tastes and the care taken in its presentation — serve as reminders for guests that it is time for relaxation, pleasure and indulgence.

According to Italian tradition, the ingredients of antipasti are selected on the basis of colour, flavour and how well they complement one another and the main course. A typical antipasti platter includes olives, pepperoni, anchovies, mushrooms, artichokes, cured meats, pickles, different cheeses and vegetable slices dipped in oil or vinegar. It can be served hot or cold, in bite-size plates or as elegant centrepieces from which everyone is served. In Italy, the most common antipasto dish includes a simple display of cured meats like salami or mortadella slices along with hard cheeses garnished with olives, onions, peppers or sun-dried tomatoes.

The Italians generally save antipasti for special occasions and big parties and celebrations. In Milan, enjoying an aperitif (alcoholic drinks served before a meal) has become a sort of institution. The Milanese consider drinking wine while nibbling on some potato chips, olives and peanuts an hour before the main course an essential for the good life. In fact, it would be unthinkable for the Milanese to start a dinner without an aperitif!

Winter vegetables for antipasti?

Method For the dressing: • Mix all the ingredients and whisk them lightly.

• Keep tasting the mixture every few minutes to check for sourness or sweetness.

The dressing should be tangy in taste.

• Adjust the mixture by adding sugar or honey.

Indulge in your favourite cured meats and cheeses, served with a mix of the best vegetables and fruits the winter season has to offer. These include: • Pumpkins • Red chillies • Eggplants • Broccoli

For the vegetables: • Marinate the sliced vegetables in the dressing for about an hour or so. Allow them to sit in the refrigerator for the juice to sink in.

• Sprinkle the veggies with oregano and fresh parsley for added taste.

• Turnips • Radish • Cabbage • Cauliflower

On the side • Cut some pita bread into small, triangular pieces and toast it.

• Add a small bowl of hummus or salsa sauce to dip the vegetables in.

• Spinach • Potatoes • Onions

Woman of the week 8

Feisal and I on our

wedding day.

Feisal and I at Hamza’s 7th birthday.

Actor, model and TV host

Hamza and I on his birthday two years ago.

It might be difficult to avoid those midnight cravings but these facts will make you think twice before heading down to the refrigerator Design By Aamir Khan Late night snacking is probably one of the most common and hardest habits to break. In fact, consuming a copious amount of food — regardless of what it might be — post 8pm can be extremely detrimental to our health.

Unfortunately, most of us — especially the youngsters — are at our peaks in the wee hours of the night. We spend the days looking forward to curling up in bed with our laptops and a midnight snack, catching up on our favourite TV shows and eventually, falling asleep like that.

Did you know that this kind of lifestyle can kill you?

More snacks, more weight: Those chips or sandwiches you munched on late last night might be the reason you haven’t been able to hit your target weight yet. According to an article published in The Atlantic, researchers have found that the ‘body’s internal clock regulates calorie expenditure very differently at night, vs. the day.’ Simply put, the food that we consume during the day is broken down and digested much faster as we are more active than at night. Food consumed later in the day is digested slower and stored as fat.

Diabetes and obesity: A study published in the Journal Current Biology states that the body’s ability to regulate blood sugar throughout the day is different at night and if our biological clock is disrupted, metabolism is too.

Lack of sleep: Many foods in the typical midnight menu (coffee, ice creams and processed meats and pizzas, etc) are rich in caffeine and sugars which affect our blood sugar levels directly. More often than not, these substances are absorbed into the blood stream and heighten our body temperature, making us alert and mentally active. A person in such a state is unlikely to fall asleep peacefully as their body is still in motion.

•

•

•

Fortunately, there are ways around this habit. Everyone needs some binge eating to unwind after a long, tiresome day but we can work around it by replacing junk food with healthy foods to keep tabs on your weight. Most of us eat uncontrollably, unaware of how many portions we are consuming while watching TV. Check out our list of five food items that you should avoid after sundown: • Chocolate: We all know that chocolate is rich in fat and caffeine. What’s more, it contains a lesser-known stimulant called theobromine as well. Chocolate

•

causes our sugar levels to spike almost instantly so it should be left in the refrigerator.

Cheese: Feta and mozzarella cheese — considered to be softer types of cheeses — are in fact, fatty foods that will accumulate as fat deposits around your waist. So, no more pizza munching after 8pm!

Nuts: Many of us might consider nuts healthy but they contain unsaturated fats and are therefore, a no-no before bed time. Cashews, walnuts, macadamias and peanuts are the worst, while pistachios and almonds aren’t quite so bad.

Citrus: Eating right before bed is recipe for gaining weight and sleeping poorly which result in indigestion and heartburn. According to an article published in Women’s Health Magazine, having citrus foods in particular results in sore throats or chronic coughs. Oranges and green apples are highly acidic — their nighttime consumption is harmful, regardless of whether they are taken in solid or liquid form.

Coffee: Not only is coffee acidic but caffeine also generates additional stomach acid. Therefore, it is advisable to steer clear of coffee unless you wish to stay up late to study or work.