FirstFit Newsletter Issue 05

UAE'S FIRST & ONLY LIFESTYLE | HEALTH & FITNESS NEWSLETTER

Issue 05 | firstfitnewsletter.com

Exclusive Interview with International Actress

NATALIE ARIKAN

7

TRAINING MISTAKES

IT STARTS WITH THE

FEET

Recipes by CHEF GEORGE CHEE Long Yin Restaurant

FAMILY

health

Essence of Spirituality & Food As always we try to cover topics that are unique from the rest, from various fitness experts around the world. Having almost finished with the holy month of Ramadan, I would like to share some great tips on the importance of how to balance your body, mind with the right diet and exercise!

Staying in Dubai can be taken as a good opportunity for all living here, to try and start adapting to a healthier and balanced diet especially with the holy month of Ramadan just pass by, I hope we all have tried to stay healthy and keep it going as a continuous effort for oneself . I truly believe, “Begin now and there shall be no end to what you can achieve but only if YOU want to!”

I hope all readers enjoy this 5th issue with a new look & feel. We are always trying our best to provide our readers a style that is appealing and easy to the eyes and that which stays on the minds of our readers always. My page Dr. S Fitness in particular enlightens the importance of Spirituality & Food and a great thanks to all our team members’ right from the creative team to the fitness experts who go all the way out just to make sure all of you have the information you need.

You may know it SOME or you may know it ALL, but to update &remind you is our GOAL! Stay fit with FirstFit!

Dr. Samir Mohammed Founder & Editor in Chief

OUR TEAM

PUBLISHERS

Dr. B.K.Yusuf Chairman Dr. Samir Mohamed Yusuf Founder & Chief Editor Shafik Mohamed Director – Business Operations shafik@firstfitnewsletter.com

Opposite Centro Rotana Hotel Al Barsha Business Centre Level 3, Office no 307

Mohammed Niaz Photographer niaz@firstfitnewsletter.com Alia M. Coordinator

Follow us on

10

24

34

Corrective & Functional Training

04

Mindset

06

Nutrition, Diets & Supplements

07

Celebrity Fitness

08

Xclusive Interview

10

International Fitness

12

DISTRIBUTOR

Fitness Xpert

14

TAWSEEL

Cause 'V' Care

16

PO Box: 76460, Dubai, UAE

Health & Fitness Tips

18

Xercise

20

Senior Fit Citizen

22

Food Facts

24

Recipes

26

Dr. S Fitness

27

Women's World

28

Kidz Fitness

30

In trendz Sports

31

Dental Check

32

Doctor's Say

33

Family Health

34

PRINTER DETAILS

Samina Yusuf Co-Editor samina@firstfitnewsletter.com Live Web Solutions Web & Creative Partner www.livewebsolutions.in

contents

EDITORS VIEW

Follow us on facebook.com/ firstfituae

FIRSTFIT_NEWSLETTER

YOUR FEEDBACK IS IMPORTANT TO US Write to us at: info@firstfitnewsletter.com Let us know what interesting topics you wish to read in our upcoming issues of FirstFit? Cover stories - an opportunity to feature you on FirstFit as long as you can make a healthier difference • What makes your story inspirational to others and reasons to feature you on FIRSTFIT?

CORRECTIVE & FUNCTIONAL TRAINING

MATT COE

IT STARTS WITH THE

FEET

Have you ever wondered why things are the way they are? For instance, have you ever wondered why your feet have 33 joints in them? Or why there are nerves on the bottom of your feet? Ok, maybe you don't wonder about such things, but I do, sometimes more than others.

You intuitively know that you have joints like your elbows and your knees, that are made to move, to bend, to flex and extend. You know you have joints so you can move. So if you know you have joints so you can move, why do the feet have 33 joints in them? That's right, so they can move.

Most of the time, however many of us don't allow our feet to move. We place them in rigid “coffin” like shoes that don' t allow them to bend, articulate, or move like they are designed to move. The stiff thick soles that most of us choose to wear also inhibits the foot from understanding and responding to the type of terrain under it. Do you think all this gives the feet a chance to move as nature intended? Our feet were designed to move. They were never meant to be splinted for a lifetime.

You also know that you have nerves, sensory nerves, so you can feel things, interpret things,

04

FIRST FIT | FIRSTFITNEWSLETTER.COM

and know things. Your sensory nerves paint a picture of rich information for your brain. They nourish your brain and improve your body' s awareness, reaction time, and knowledge of your own self. Did you know that the sole of the foot has over 200,000 nerve endings in it? Over 200,000! Our feet are meant to nourish our brains, sharpen our reflexes, and make us a whole, integrated, poetic being of strength and grace. Your feet were made to feel the world, nourish your brain, and keep you moving fluently as you did when you were a child, but how can you move effortlessly and “gracefully” if you blunt, or blind fold, the very instruments that were meant to help you move like flowing water?

We are abusing one of the greatest tools we have!

Shoes, most shoes, take away the need to use our feet in the correct manner. This leads to muscle wastage (known as atrophy) and foot weakness. Even though we walk on them muscles don't need to support us because our shoes do, or our fancy inserts do once our shoes no longer offer the support we need. The feet, our feet, should be one of the strongest parts of our bodies. We walk on them, they bear our LIKE US ON FACEBOOK

Matt Coe is the CEO and Creative Director of OP Integrated Lifestyle Centre, a hugely innovative, fun and cutting edge facility on 29th Floor, Silver Tower, “I” Cluster, JLT, Dubai. OP takes a holistic approach to people' s health and wellbeing that is based around mindset coaching, advanced nutritional support and using fun and play to get people thriving in life. A world first OP Integrated Lifestyle Centre has been deemed to be the future of fitness and ahead of its time. For more information call OP on +971 43653399. weight, they support us (at least they should, at least they were made to).

About 20 muscles, 26 bones, 33 joints, and over 200,000 nerve endings. These things live in each one of our feet. Our feet were made to move, to feel, to support, to dance, to be instruments of grace and beauty. They were meant to keep you healthy and strong.

They bear your weight, carry you around and were designed to be fully integrated with your entire body. Your feet are critical to vitality.

If we splint them, if we bury them in hard “coffin” like shoes for most of our lives, they atrophy, weaken, flatten, stiffen, and become dull and non responsive. This can lead to further issues up the chain such as knee, hip and lower back issues.

Feet were made to see the world, or at least move in the world. Learn how to awaken and restore your feet. Go walking in the park barefoot. Feel the different undulations, textures and terrains. Feel how your body becomes energised and more connected simply by walking in nature barefoot. Use your feet. They are your first connection to the earth. Make that connection a good one.

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

MINDSET

Have you

FALLEN OFF the Wagon?

Around January 1st of this year you had goals.

Maybe this was the year that you were going to buy a house, or new car, or maybe you were going to start a blog. Perhaps you are like the millions of other people in the world who wanted to dedicate 2014 to being healthier. Regardless of the goals you set, I want you to pause for a moment, and think about where you are currently in regards to those goals and if setting them and now sweating them is a productive use of your time.

twenty things you were going to overhaul perhaps your list is too long. If you have a list but have not thought about how you want to feel (and if these changes will actually produce those feelings) perhaps it’s time to rethink from a different angle.

matter how small). Nothing stays stuck, everything is always changing and growing and you are no different. There will be days and moments to celebrate; when you focus on those and expand on them, that’s when you’ll find the motivation to get back on track.

Getting back on the goal wagon may actually mean re-evaluating the process all together by finding time to contemplate what you really want and how you want to feel. When I ask clients to describe; who they are, what they want, what excites them and how they want to feel, it brings clarity to why they’ve chosen their goal or resolution in the first place.

I hope this post inspires you to take an honest look on how much you have already accomplished in 2014 and to celebrate those accomplishments. It is easier to focus on what you have not done but remember what you focus on grows, energetically!

According to statistics, only 8% of people are successful in achieving their New Year resolutions.

While resolutions are in many ways a tradition, they are also a declaration. You take time to evaluate yourself and your life, and you find ways for improvement. You then declare that you will do everything better, which I think is a big part of the problem.

Now if you are currently part of the 92% that has either fallen off the wagon, or will do so eventually, then I would like to formally invite you to hop on a completely different wagon of thinking altogether.

Goal setting can fall into the same joy sucking category as resolutions, unless you reframe and relax a little. If at the beginning of 2014 you had

When you consider what you wanted in January and where you are now, firstly you have to reflect on what you’ve accomplished since January (no

06

FIRST FIT | FIRSTFITNEWSLETTER.COM

CAROLYN COE

LIKE US ON FACEBOOK

Carolyn Coe is a NLP Master Practitioner, hypnotherapist and life-performance coach.

Find Carolyn at OP Integrated Lifestyle Centre, 29th Floor, Silver Tower, Cluster I JLT.

Facebook.com/FIRSTFITUAE

Phone: 04-3653399 | Website: www.oplifestyle.com Follow us on

FIRSTFIT_NEWSLETTER

NUTRITION, DIET & SUPPLEMENTS

ALL THAT YOU NEED

TO KNOW ABOUT

PROTEIN What is whey protein? What are the benefits of whey protein?

The trendsetter - Common choice amongst Fitness freaks. Milk is made of two proteins - CASEIN and WHEY. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making.

Losing weight Anti-Cancer properties High Cholesterol decreases in Total cholesterol and LDL. Asthma - whey protein could improve immune response in children with asthma.

Lowering blood pressure and reducing risk of cardiovascular disease.

SIDE EFFECTS Some people who are allergic to milk may be specifically allergic to whey.

In moderate doses whey protein generally cause any adverse events.

doesn't

However, consuming severely high doses can cause: = Stomach pains = Cramps = Reduced appetite Whey protein is considered a complete protein and contains all 9 essential amino acids and is low in lactose content.

COMPOSITION AND FORMS OF WHEY PROTEIN Whey protein is a mixture of the following: = Beta-lactoglobulin = Alpha-lactalbumin = Bovine serum albumin = Immunoglobins There are three primary types of whey protein: whey protein concentrate (WPC), whey protein isolate (WPI), and whey protein hydrolysate (WPH): = Whey protein concentrate - WPC contains low levels of fat and low levels of carbohydrates (lactose). The percentage of protein in WPC depends on how concentrated it is. Lower end concentrates tend to have 30% protein and higher end up LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

to 90%. = Whey protein isolate - WPIs are further processed to remove all the fat and lactose.

WPI is usually at least 90% protein. Whey protein hydro lysate - WPH is considered to be the "predigested" form of whey protein as it has already undergone partial hydrolysis - a process necessary for the body to absorb protein. WPH doesn't require as much digestion as the other two forms of whey protein. In addition, it is commonly used in medical protein supplements and infant formulas because of it's improved digestibility and reduced allergen potential.

HEALTH BENEFITS OF WHEY PROTEIN There are many benefits associated with the consumption of whey protein, and researchers are constantly finding new possible therapeutic properties.

The possible health benefits of consuming whey protein include:

Follow us on

FIRSTFIT_NEWSLETTER

= Nausea = Headache = Fatigue MUSCLE BUILDING WITH WHEY PROTEIN Whey protein supplementation along with resistance exercise can help improve muscle protein synthesis and promote the growth of lean tissue mass. Whey protein supplementation during resistance training offers some benefit compared to resistance training alone. In addition, "males who supplemented with whey protein had a greater relative gain in lean tissue mass.

Much better gains in strength are associated with whey isolate supplementation compared to casein.

Whey isolate provided significantly greater gains in strength, lean body mass, and a decrease in fat mass 3 compared to supplementation with casein.

FIRST FIT | FIRSTFITNEWSLETTER.COM

07

CELEBRITY FITNESS

CELEBRITY

FITNESS SOMEHOW SUMMER IS HERE AND MOST OF US HAVE YET TO WIPE THE DUST OF THAT GYM MEMBERSHIP CARD WE SIGNED UP FOR THIS TIME LAST YEAR.

LUCY OBEN - PEPRA FASHION & CELEBRITY WRITER XCLUSIVETOUCH

BA (Hons) Media & Modern Literature - Goldsmith's College, University of London.

PG DIPLOMA ICCE: Online Journalism - Goldsmith's College, University of London Fashion & Celebrity Writer at XclusiveTouch: http://www.xclusivetouch.co.uk/author/lucy/ Contact Information: E-mail: lucyobenpepra@gmail.com Tel: 00447935603815 Twitter: @LucyObenPepra Facebook: https://www.facebook.com/lucy.obenpepra

Kim Kardashian

VERY FEW WOMEN HAVE A NATURALLY ‘PERFECT’ BODY TO IMPRESS ON A SUNNY BEACH AND SO WHEN FACED WITH ULTRA-TONED, FIRM; BOUNCINESS… OUR FIRST REACTION IS JEALOUSY. THE SECOND RESPONSE OF COURSE IS USUALLY “MY GOD I NEED TO GET BACK IN THE GYM”.

WITH THAT IN MIND QUEUE OUR TOP 10 BIKINI ROCKING CELEBRITIES. FROM A CURVACEOUS KIM KARDASHIAN TO AN ATHLETIC LOOKING RIHANNA, THESE LADIES WORK SUPER HARD (WE HOPE), TO KEEP THEIR DREAMY BODIES FIT AND TONED. WARNING: THESE PHOTOS ARE GUARANTEED TO A) MAKE YOU WANT TO PUT DOWN THAT BOWL OF CHEESY PASTA AND HIT THE GYM HARD AND B) BOOK A FLIGHT TO A HOT AND SUNNY DESTINATION…

It should really go without saying (but I’ll say it anyway), that Kim Kardashian has got one of the best beach bodies in the world of showbiz. She often tops polls for the best celebrity body and ranks highly among men’s magazines for being of one the sexiest women in the world – and we’re pretty sure her hourglass figure has something to do with it. Rumor has it that Kim achieves her amazing body by squatting and lunging – a lot.

Much like Kim, Kelly Brook has also topped many polls for having the sexiest beach body. We think she’s managed this by maintaining a slim and toned physique yet keeping her curves in all the right places and er – busty to say the least.

Kelly Brook

Ladies: head on over to the exercise mats and get to it!

08

FIRST FIT | FIRSTFITNEWSLETTER.COM

LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

CELEBRITY FITNESS

She may have a shaved head (which some might argue is a boy-sh look), but there’s no mistaking Amber Rose’s physique as the ultimate female body.

Amber Rose

Men want to be with her and women want to look like her and it truly isn’t hard to see why. She’s got curves in all of the right places and a deep bronzed tan to add to her dreamy look – it’s no wonder why she looks so smug in this picture…

Glamour Model and wife of rapper IceT, Coco Austin has got an incredible body! Her waist to hip ratio must be a figure that most women can only dream of having (unless you’re prepared to undertake some SERIOUS exercise, and we’re pretty sure having some good genetics wouldn’t go a miss either).

Coco Austin

Since the start of her music career, Beyoncé has always been known as the “curvy one” and my God those curves look good on her.

Beyonce

Lucy Mecklenburgh

Nicole Scherzinger

LIKE US ON FACEBOOK

Her beach body looks curvy and feminine yet toned and fit (we can she’s showing off some serious killer abs in this picture). The beauty’s arms looked toned and firm without appearing too muscular or, masculine.

We think Beyoncé’s body showcases the perfect combination of fit and feminine – all hail to Queen Bey!

This former TOWIE star Lucy Mecklenburgh has the perfect bikini body. She has the perfect tiny waist with washboard abs yet, all the while, still looking ultra feminine. Both men and women love her body so much that Lucy’s brought out her own fitness, health and workout video – definitely something you should be trying very soon!

Nicole never seems to be photographed looking bloated or fat or even slightly un-toned and this photo is one of many which shows off just how incredible her body is. Her super fit and toned figure might be due to all that dancing she does or for the fact that she wants to keep in the best shape possible for her on/off boyfriend formula one driver Lewis Hamilton – #just saying.

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

Millie Mackintosh

Coco often speaks out and her exercise and diet tips and even has her own Fitness blog and YouTube exercise videos. We might have to take a quick look at some of her videos to be honest…

In a recent selfie picture that Millie Mackintosh posted on her Instagram account, the ex-Made In Chelsea star gave us a snap shot of her behind the scenes photo shoot for her upcoming campaign for the skincare line NIP + FAB! And indeed, there is plenty of skin in this photo which shows all of us ladies just how slender is she (annoying).

In the last year or so, Millie has shared a lot of her diet and fitness tips – let’s hope she spills the beans a little more just in time for our holidays…

The former Coronation Street star Michelle Keegan always manages to make the list when it comes to looking good. She was seen frolicking around here in the sea whilst on holiday and yes, we’d be looking happy too if we looked as good as her.

Michelle Keegan

Her petite frame coupled with super slender legs and arms alongside a rather full chest department make her the ultimate bronzed bikini goddess.

She’s got hard core abs and a slim waist and we’re just wondering how many times we have to hit the gym before we look like that.

Everybody knows that Rihanna has a sexy body and yes – she looks even better in a bikini. She may not be as curvy as Kim or Kelly but Rih still rocks her athletic and lean figure, which seems to be toned to absolute perfection.

Rihanna

Rihanna’s definitely showing off what Chris Brown (and Drake), are missing out on…

FIRST FIT | FIRSTFITNEWSLETTER.COM

09

COVER STORY - XCLUSIVE INTERVIEW

Xclusive Interview with

INTERNATIONAL ACTRESS

NATALIE

ARIKAN 1. Would like to tell us more about yourself and how did you get involved in Acting? And how long have you been an actor? From where did you get started?

I was born and raised in Stockholm and I am of Turkish descent.

Having been educated according to Turkish values within a Western society has blessed me to absorb the best elements of both cultures. My parents have been loved and respected teachers for over 30 years; I am the youngest out of 3 siblings; My background is in Journalism and I have worked in many different fields within the media industry in Sweden.

My interest in acting began since childhood; both my brothers and father come from the theatre background and role-plays were something that I used to enjoy daily with my brothers at home since the age of six. I was very much a tom boy during my childhood and adolescence, growing up with my brothers around me who even trained me in Kung-Fu, being highly proficient themselves.

My love and passion for acting from a young age, led me to study ‘Media, Communications and Drama’ in upper-secondary school and my favourite module was Drama which I enjoyed so

10

FIRST FIT | FIRSTFITNEWSLETTER.COM

LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

COVER STORY - XCLUSIVE INTERVIEW much. Two years later, I moved to London with my family. I have always been a "deep thinker" always looking for answers to the big questions in life, so I decided to also pursue a degree in Psychology and I strongly believed that if I could understand the complicated human mind and behavior, it would add more depth to my acting, therefore, I undertook a psychology degree at the University of Westminster in London which equipped me with much useful knowledge that I did not want to let go of. I also undertook teaching qualifications and began my teaching career in Psychology in London. Knowledge is meaningless if not shared and I was utterly enjoying teaching. Being able to motivate and catch the interest of a group of individuals and observe their improvement and success was such a rewarding feeling which no words can describe.

So over the past three years, I have predominantly been involved in acting. Although I have had a taste of Executive Producing and Casting director posts as well, my real passion lies in the acting.

2. Your projects so far? Are you currently working on any new upcoming projects?

My biggest wish since childhood was to get the chance to star in a horror film as the lead actress and 2004 was the year it happened. I was casted for the lead role in a horror feature film ‘A Dream to Die For’ shot in France. The following year, I was casted for another horror feature film ‘For whatever goodbye’ which was filmed in England and directly after the completion of it, I was offered the role of ‘Muge' in a 2-part TV film called ‘Kucuk Hanim Efendi’ and ‘Kucuk Hanimin Soforu’ shot and screened in Turkey. Back in London, I was chosen and casted for a British urban drama, ‘Rose’ filmed in the UK and Turkey which went on to win a Van Gogh Award at the Amsterdam Film Festival 2012 and it was also selected at the London Independent Film Festival 2012. ‘Rose’ has been released in the US in May and in the UK in June this year. Being versatile in acting is important, and over the last 2 years I have also been cast to present a number of infomercials and commercials for international corporate brands such as Avon, as well as corporate material at the BBC Lighthouse in London.

Last year, I starred in the Bounty Film Festival award-winning Sci-fi Short, ‘The Wire’, playing the lead role of ‘Leah’ and subsequently I was a cast for another lead role, ‘Miss Holloway’ in

‘9:25’, a short psychological thriller also filmed in London after which I was selected for the lead role in a short film replication of ‘Erin Brokovic’, followed by another short film, ‘Talking to Jess’.

My most recent credit is a feature film directed by the renowned multiple award winning director Muzaffar Ali. I was cast for the British lead female role, playing a pivotal character in this powerful epic, ‘RAQS’ (The Dance) - a period drama set in pre-Independence India, to be released internationally by 2015. My next film, due to be filmed later this year, is called ‘Velvet Thomson’ a classic Mafia film illustrating 1940's Chicago.

3. Being an Actress and an Executive Producer now, how do you think film stars handle their popularity?

How film stars handle popularity depends on the individual, and so many other factors determine this, such as personality traits, one's value and belief systems, culture and personal life experiences.

4. I am sure you have a very busy schedule being a producer and an actress, so how important is Health & Fitness to you and how do you find time to maintain fitness between ‘Work time’ and ‘Work out time’?

I prioritise my health and fitness and create time for it in one way or another because I just love being healthy and fit. First and foremost, it makes me feel better in every way and it makes me cope better with stress and I generally feel happier when I am healthy and fit. I am a profound believer in creating time for the things we love whatever they may be. When we invest our time and energy into a pursuit such as this, the benefits are tenfold. I don't believe in people who say they just can’t find the time for it, I believe its excuses. Health and fitness is part of my life-style, not something I try to find time for, but rather create the time and opportunity for it.

Finding the time is also very much related to organisational skills. When you fix up your organisational skills, you will find the time.

5. Would you like to share you fitness regime?

I wake up early for my morning exercise which lasts for about one hour. For breakfast, I eat 3 boiled egg whites and lots of steamed spinach.

Snack before lunch usually consists of grapefruit or oranges. For lunch, I usually have something like sashimi and raw vegetables; If I am hungry in

Being able to motivate and catch the interest of a group of individuals and observe their improvement and success was such a rewarding feeling which no words can describe. So over the past three years, I have predominantly been involved in acting. Although I have had a taste of Executive Producing and Casting director posts as well, my real passion lies in the acting.

LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

the afternoon, I have a small portion of mixed seeds and organic yogurt. For dinner, it’s either grilled fish or chicken breast, with salad or raw vegetables. I don't drink fizzy or sweet drinks. I try to avoid drinking too much tea or coffe although I enjoy Green or fresh mint tea. One exception to the sweet drinks is water with fresh lemon and manuka honey occasionally; I also love coconut water. It’s great for rehydration. I am careful with carbs and normally have them before lunch.

However, once a week, I reward myself and eat and drink whatever I feel like, without going too wild of course, followed by a day of rest and relaxation.

6. What keeps you motivated and what is your favorite sport?

I don't really have a "favourite" sport - However, I generally love being active. I love horse riding, all kinds of dance and martial art. I believe that the motivation for me is to maintain a healthy balanced life style. What keeps me going is when I imagine myself unhealthy and unfit, tired and unproductive all of which I know would not make me a happy person. It really motivates me to maintain my fitness regime and life-style.

7. What personal skills has been the most useful to you in your day to day life?

Life has taught me to become very patient and without which you will make too many mistakes in your daily life and career. I consider myself to be an organised person which makes life a lot simpler. Honesty is my motto in life. It always wins in every situation gaining the respect and and loyalty deserved. When I want something, I am determined, dedicated, energetic and hardworking and always do the best I can, to create the best outcome and achieve what I have set out to do. I have found that my naturally loyal, friendly and unselfish GENES has won me many good things in life for which I am grateful.

8. Finally any tips or message to our readers on fitness?

Health and Fitness should be a part of every one’s lifestyle. Keep it simple, be consistent, patient strong and always imagine the positive and rewarding results. It's all about the right balance.

Cut the junk food and refined sugar and salt. Cut the fizzy drinks, teas and coffees. Replace it with lots water, raw vegetables and fruit; always go for grilled or boiled meat and if you can't cope living without sweets, just use manuka honey instead of refined sugar; one spoon of it on a daily basis has so many health benefits and prevents illnesses. Have dates and fresh figs when you have your sweet cravings, they also have so many health benefits. Have at least 5 small meals a day.

Don't eat after 7pm. Wake up early in the morning and sleep early - its crucial for our health to get enough sleep. Go swimming as often as you can, it keeps you relaxed and stress-free and stress is the main obstacle for health and fitness; and don't forget to indulge yourself once a week, eat and drink whatever you feel like within reason, our brain needs some fun and rewards too!

FIRST FIT | FIRSTFITNEWSLETTER.COM

11

INTERNATIONAL FITNESS

SUPERHUMAN

baby

A breast feeding mother’s diet needs to be highly nutritious and contain as a base the following foods:

RUBEN TABARES In an age when information overload is the norm, it’s often hard to find the correct path to Fitness and healthy living. There are so many conflicting opinions that it’s easy to become confused about what you should be doing for yourself and your family.

As a father myself, I feel for you. Luckily, I’ve had the benefit of spending the majority of my life sorting fact from fiction when it comes to training and nutrition; information that I’d like to share with you.

This issue I’ll be focusing on post-natal nutrition and post-natal training tips.

12

FIRST FIT | FIRSTFITNEWSLETTER.COM

casein 40%), fats (primary calorie source), vitamins (A,D,E,K, C, B2, B3, B5), carbohydrates (lactose),antibodies and colostrum. We can see that to produce such a highly rich and nutritious source of nourishment for the baby takes a lot of work and energy from the mother so, unfortunately, not all breast milk is created equal.

In short, it depends on what the mother is eating!

Child birth, I’m told is one of the most painful and difficult things a human being can go through; and having witnessed the birth of both of my children I have no reason to doubt this. Add to this the large number of women who also breastfeed and who are suffering from lack of sleep and we begin to realize how much good, nutritious food a breastfeeding mother needs.

As you know, breast milk is highly nutritious and it is recommended that babies be breast fed for the first six months with further breast feeding and introduction of foods for upto two years. Breast milk is made up primarily of proteins (whey 60%, LIKE US ON FACEBOOK

= Coconut oil = Avocados = Hemp seeds = Olive oil = Nuts such as almonds (soaked in water

overnight) = Free range

organic meats and poultry,

especially liver = Wild fish = A wide variety of organic vegetables and

salads Fruits especially berries, melons, pineapple =

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

INTERNATIONAL FITNESS

Please join me on Twitter and Facebook and keep your questions coming in to me and Peter Marcasciano, one of the world’s top experts on health, nutrition and physiotherapy. Follow us on Twitter (https: // twitter.com / rubentabares), Facebook (https: // www.facebook.com/ RubenTabaresFitness), and get the inside track to a healthier life.

two between sets; aim to get to 4 sets of 25 reps over a 3 week period.

CHAIR OR BENCH REVERSE DIPS

and papaya = Superfoods such as cacao, maca and acai = Probiotics = Bee products such as bee pollen and honey = Carbohydrates in the form of sweet potatoes,

brown and wild rice, lentils and red kidney beans If a breast feeding mother doesn’t have enough of the right fats in the diet along with all of the other nutrients then there is a cascading detrimental effect on the body.

In order to produce breast milk the body will start to rob the brain of its essential fats, which in turn means that the brain will not function optimally and depression and other mentally related ailments may occur. Calcium and other minerals will also be taken resulting in issues such as loose teeth and osteoporosis.

Skin cells are also made up primarily of Omega-6 fat, which means that the one million cells that are regenerated on a daily basis do not have the correct building blocks. The result is poor regeneration, making for wrinkles and a lack of elasticity throughout the body and skin.

So a great nutritious diet is not only vital for the baby but also for the long-term health of the mother.

An organic diet is always best but wherever possible and in terms of supplements, I always advise that people choice and add Superfood (not a drug) to their existing diets.

Vegetables and certain fruits juices adds enzymes, vitamins, minerals and amino acids to our diets which, due to over farming and certain non-organic farming practices, don’t deliver the nutritional content they did 100 years ago.

So we now begin to understand that our food mostly needs to be raw, not over cooked, wherever possible free range and organic and as varied as possible.

The next phase in looking and feeling good and secondary to nutrition is ‘Training’.It’s often advisable to start training after being on a nutritional plan for several weeks, ensuring that one is strong enough to be able to do so.

The best way to start working out is to do the most natural thing first, and that’s walking. Go back to walking as soon as you feel comfortable – work your way up to 45 minutes to an hour a day.

Introduce the pram, which will add some resistance to your muscles as soon as you feel able to do so.

Walking is such an underrated form of exercise and, just because you don’t feel a burn or get a pump, it doesn’t mean it’s ineffective. In fact you’ll get a great increase in blood flow to all major muscle groups, tone up the legs, and increase blood flow to the brain. Oxygenating the brain will make you feel better and lead to greater enthusiasm.

Once you’re comfortable walking you can introduce some bodyweight exercises that you can perform straight after the walk or at another time of the day. For example: SQUATS Place the feet slightly wider than shoulder width apart, with the toes pointing slightly outwards, lower yourself down until the thighs are almost parallel to the floor, making sure that your toes point in the same direction of the knees, then return to the start position.

Start with 3 sets of 10 repetitions with a minute or

Superfoods are also an amazing way to supplement our diets. Cacao (chocolate) has a tremendous array of vitamins, minerals and antioxidants. Infact, it has the second highest number of antioxidants of all superfoods.

LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

Follow us on

Sit on a sturdy bench or chair with your hands placed on the chair on either side of you. Take the weight onto your hands as you move yourself off the chair. The elbows should be slightly bent before you start. Using your arms, lower your body down until you have made a 90 degree angle with your elbow making sure that your back is always very close to the chair. Ensure that the elbows are pointing straight back throughout the exercise. Return to the start position and repeat. Start with 3 sets of 8 repetitions; aim to get to 4 sets of 15 repetitions over a 3 week period.

This should be sufficient for the first four weeks, by which time you will be ready to move onto a more comprehensive program. As your fitness and energy improves, you can integrate activities such as: = Swimming = Spinning = Pilates = Aerobics = Weight training = Yoga

As a word of caution, due to the levels of elastin in the body in the post-natal phase; take care when stretching or performing yoga, as it is still possible to overstretch certain ligaments.

Individuals who have been highly active before their pregnancy will be able to return to activity much more quickly. For those of you who have never exercised before, this is a genuinely goodtime to start, but remember that slow and steady is the key to success. You should ensure that you don’t burn yourself out so that you can maintain your energy levels and deal with any sleep deprivation.

You will have noticed that I haven’t introduced abdominal exercises here, there is a reason for that, and I will cover that in an article dedicated to that subject. Don’t worry, we’ll get those abs working too – one step at a time though!

Ruben Tabares is the trainer for top athletes such as David Haye, Amir Khan, P Diddy, TinieTempah, Danny Cipriani and John Terry just to name a few of the stars who have benefited from his radical programmes. We get the lowdown from one of the world’s most in-demand personal trainers.

FIRSTFIT_NEWSLETTER

FIRST FIT | FIRSTFITNEWSLETTER.COM

13

FITNESS XPERT

THE EVOLUTION, NOT REVOLUTION, OF CREATING BETTER HABITS

14

FIRST FIT | FIRSTFITNEWSLETTER.COM

LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

FITNESS XPERT

ONE REASON FOR THIS IS THAT PEOPLE OFTEN TRY TO M A K E D R A M AT I C , U N REALISTIC, CHANGES IN THEIR LIVES AND CAN UNKNOWINGLY PUT A LOT OF PRESSURE ON THEMSELVES TO ACHIEVE THEM.

GRANT GOES FOUNDER - FITNESSLINK

We are creatures of habit; our circumstances are, for the most part, the by-products of the habitual choices we make in day-to-day life. It takes 21 days to create a habit, they say, yet when it comes to making positive changes in your health and fitness, even the best of intentions can fall by the wayside if your approach to creating healthier habits isn’t working for you.

positive changes. Think about what one change you could implement from the start of each new week so that the change is not so dramatic, then the next week introduce another small change.

For example, in week one your aim could be to have less sugary drinks, and the following week it could be to fill your cupboard with healthier foods and remove junk food.

The problem is that the enthusiasm to make changes, especially with exercise and diet, tends to fade once we realize we can't change everything overnight.

TWO: DO WHAT YOU LOVE

One reason for this is that people often try to make dramatic, unrealistic, changes in their lives and can unknowingly put a lot of pressure on themselves to achieve them.

Too much pressure can actually become an obstacle rather than a journey to success. If you try to do too much, in too little time, with unrealistic expectations then you are prone to reverting back to old habits because it all seems 'too hard'.

Find an activity that you enjoy doing - it's not going to be easy to reach your goals, but if you enjoy the kind of training you're doing it certainly makes it that little bit easier and helps keep you motivated! Check out the FitnessLink provider directory for what's available in your area - if you're not sure what works for you; try a couple of different activities to see what's right. Also, seek professional advice about what kind of training is most appropriate and effective for what you want to achieve.

THREE: WORK WITH A PARTNER

Well, it certainly isn't easy, however there are some simple tips that I've shared with my clients and classes on how to be successful in achieving their health and fitness goals that I believe can make the difference between success or failure.

Get together with a friend and sign up to an event or activity for later in the year that you could train for – 5km Run, Sprint Triathlon, a climbing adventure or adventure race! Take a look at the Fitness Link. me events calendar to see what’s coming up that you can get involved in!

ONE: BREAK IT DOWN

FOUR: MANAGE SLIP-UPS

Break your goal down into smaller, more specific

There is nothing wrong with slipping up once in a

LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

Find an activity that you enjoy doing it's not going to be easy to reach your goals, but if you enjoy the kind of training you're doing it certainly makes it that little bit easier and helps keep you motivated! Check out the FitnessLink provider directory for what's available in your area - if you're not sure what works for you; try a couple of different activities to see what's right. while, it happens to everyone, but it doesn't have to be a recurring big hurdle in your path to success. Learn to correct your course without "falling off the wagon" every time and you will have a better chance of reaching your goals.

FIVE: CREATE SHORT & LONG TERM GOALS, BUT HAVE A LONG-TERM FOCUS The key to success is to make positive changes to your daily routine, both training and diet-wise, that you are able to maintain over time and that will eventually turn into habit. It almost sounds like a cliche now, but it's true and there's a reason for the overuse of this saying: it's about lifestyle! It’s better to spread out your efforts over a longer period of time rather than concentrating it within a short window and expecting it to stick.

FIRST FIT | FIRSTFITNEWSLETTER.COM

15

CAUSE 'V' CARE

AN EXTRA REASON TO SMILE-‘SMILES N STUFF’ WEBSITE LAUNCHED BY AL NOOR TRAINING CENTRE

Al Noor Training Centre for Children with Special Needs recently launched Smiles n’ Stuff website.

With this unprecedented move, Al Noor’s own retail brand and store Smiles n’ Stuff aims to raise awareness about its students’ vocational capabilities, by reaching out to a wider audience through the online medium.

Smiles n’ Stuff sells products that children between the ages of 14 and 18 who have cognitive disabilities learn to make by hand at its four vocational training classes. The disciplines include Wood Design Technology, Fashion Technology, Printing Technology and a Bakery Unit. Al Noor aims to equip its students with the requisite vocational and other work related skills to make them self-reliant and economically independent The new online store will give shoppers the convenience of choosing from a wide range of desktop accessories, home improvement items, fashion items and assorted cookies from the comfort of their homes. The online store will not only sell these unique gift ideas but also capture behind the scene activities and give a glimpse into how the students transform their special needs to productive skills.

The products made at the Centre are not only sold at Smiles n’ Stuff, the Centre’s gift and coffee

16

FIRST FIT | FIRSTFITNEWSLETTER.COM

shop, but also at different shops across Dubai and at the Dubai Duty Free and an exclusive range at Bloomingdales.Having access to vocational training opportunities, enables Al Noor students to develop skills in a particular trade, according to their abilities, skills and interests. With vocational training at Al Noor, students can become productive and contributing members of society.

It also brings into focus, the abilities of people with special needs rather than their disabilities.

The recent refurbishment and upgrading of the equipment at the Bakery and Printing Unit will provide Al Noor a big leap in its capacity to produce quality products catering to a growing demand by Al Noor supporters and also help further channelize the students’ skill sets productively.

Isphana Al Khatib, Director of Al Noor Training Centre for Children with Special Needs says, “The entire sales proceeds will be utilized to contribute to the welfare of Al Noor students. This will enable us to enhance our ‘reach’ in terms of awareness as well as sales”.

Link to the portal: http://www.smilesnstuff.ae Link to the products catalogue: http://alnoorspneeds.ae/FR/Catalogue/SNS_Catalogue_2013_2014.pdf LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

HEALTH & FITNESS TIPS

Training Mistakes

& Great Abs You Will Never Have

BHUMICKA SINGH Fitness Consultant, Aerobic Expert and International Celebrity Fitness Expert

The quest for the elusive six-pack often leaves guys hitting their midsection hard after every workout thinking more will inevitably be better.

The truth is that your abdominal are just like any other muscle in your body. They need some rest in between exercise bouts as well. Doing some crunches or planks at the end of every workout leaves your midsection in a constantly overworked state preventing any results you’d like to see. Now if you are working out on your abs 3-4 times a week does that make sense?

NO! DO YOU WORKOUT ON YOUR BICEP OR TRICEPS OR LEGS 3-4 times a week NO! wedon’t do that. That is called over training.

Any muscle of your body depending on your goals should not be worked out more than 2 times a week and abs are no different. Did you know that you tend to work out on your core even when doing legs, back and practically any

18

FIRST FIT | FIRSTFITNEWSLETTER.COM

LIKE US ON FACEBOOK

pull push movement?

So 5 times a week crunches will not help you my dear friend.Below are in my opinion the top mistakes you are making for your abs Frequently I get asked the question "How can I get a nice set of abs?" I also get asked “I do a thousand sit-ups a day but I still cannot see my abs. What's wrong with me?"

Before I answer the two questions above, let’s examine the conditions that enable us to see our abdominal muscles.

In girls, a percentage of body fat of 12-13% and in guys a percentage in the 6-8% range enables the visibility of such muscles. Therefore, visible abdominal muscles come as a result of low body fat levels.

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

HEALTH & FITNESS TIPS

1

OVER CRUNCHING

if you think of crunches when you think of working your abs, you're not alone.

Crunches are a great way to target the abs, but there are more ways to workout. For one, crunches mainly work just one of the muscle groups in your core: the rectus abdominis. And they only work it from one angle. You can train your abs without every doing a single crunch, and if crunches are your go-to abs exercise, it's probably time that you do! Need some crunchfree workout ideas?

2

DOING TOO MANY REPS

There is no need to do 50, 100 or thousands of crunches each day. Many people do more, thinking it will help them spot-reduce (lose fat) from the belly, but that is a myth. In fact, if you are doing your exercises correctly, 8-15 repetitions are all that you need to target those muscles and get results. Here's an easy rule: Train the abs like you would any other muscle, which typically involves 1-3 sets of 8-20 repetitions per exercise

3

NOT FOCUSING ON FORM

If you're doing an abdominal exercise and you're not really feeling it, I'm going to tell you a cold, hard truth: It's probably not because you're super strong and fit. More likely, you're not doing it properly. The key to really working your abs is to focus on your form, by deeply engaging your abs throughout each movement. This is commonly described as "pulling your navel towards your spine," or "scooping" the abs inward and it will help you engage more muscle fibers (especially the transverse abs), making each repetition more effective. And did you know: Mentally focusing on the muscles you're trying to engage during any exercise (abs or otherwise) actually does make a difference in how well you execute the move? Try it next time and you'll notice a difference!

4

nice to think that you could just eat an exotic berry or pepper—or pop a pill that contains them—and melt away the inches from your waist, but don't fall for this hype. The person telling you that any food or product can burn fat from your belly has one goal in mind: selling you something. If it sounds too good to be true, it probably is!

5

NEGLECTING THE REST OF YOUR CORE

The rectus abdominis (or abs, for short) run down the front of the torso, from the center of the ribcage to the pubic bone. These are the main muscles that work when you do any sort of "crunching" motion (spinal flexion). But your torso also extends bends and rotates—and all of those motions should be part of your abs training repertoire. A good rule of thumb is that every time you train your abs, you should also target the obliques and lower back as well.Most people I know DONT PLANK!!! Planking is the best workout to activate all your core muscles

6

THERE IS NO THING AS SPOT TRAINING

You may be surprised to know that most people actually DO have strong, defined abs…they just happen to be covered by a layer of fat. So how do you get rid of that layer of fat? More crunches, right? Wrong. More of the exercises listed above?

Also wrong. All the abs-toning exercises in the world won't burn the fat on top of the muscle. To accomplish this, you need a combination of Cardio a good weight lifting routine to add lean muscle and a healthy diet to create a caloric deficit necessary to lose weight.

7

DIET IS EVERYTHING

Now you don’t expect to get a set of great abs while you are guzzling away alcohol and indulging in extra food.The phrase you heard is right ABS ARE MADE IN THE KITCHEN! the only way you can see your well ripped abs is when your body fat is low enough which I have mentioned above.If your diet is not correct then hours of cardio also will leave you frustrated during the end of the day.Be smart and make healthy eating a part of your lifestyle.If you think starving will speed up things then you are wrong.

If you're doing an abdominal exercise and you're not really feeling it, I'm going to tell you a cold, hard truth: It's probably not because you're super strong and fit. More likely, you're not doing it properly. The key to really working your abs is to focus on your form, by deeply engaging your abs throughout each movement.

Watch out for more fun articles from me in FirstFit and you can contact me at www.bhumicka.com

BELIEVING IN BELLY FAT BURNERS

Can specific foods, nutrients, diet pills or supplements really target belly fat and help you melt it away? Probably not. There is some research to show that certain nutrients may help people lose more belly fat, but most of this "research" is sketchy at best—poorly controlled, poorly designed, and not well replicated. It'd be LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

FIRST FIT | FIRSTFITNEWSLETTER.COM

19

XERCISE

Get Going Again

INSTANT WORKOUT FIXES for everyone

Everybody knows the feeling of, “Oh but I feel fine now�, and the let it go for another day or two. When you slacken, you do not do anything good for your body. Let us not dwell on your regret portion too long. We will have time enough for that when we are too old to think about all that.

INSTANT FIXES FOR FITNESS Here are three or four instant workout fixes everyone would have thought of and probably used to get us going through a busy day. *

Squats

*

Inclined Push-ups

*

Stair running

*

Jump Kicks Squats

Do not think, just sit and stand. These are simple exercise, that need no count and will revive anyone instantly. You can also hold on to some stool or the arm of a chair if there is need for some support. One will have to sit all way down for a minute or so before repeating cycle. Do this about 4-5 times whenever you feel sluggish.

INCLINED PUSH-UPS first, lean on to arm of a chair. Make sure that your feet are not slipping. Push up slowly to full stretch of arms. Let back be firm and straight and do not weave body or hips about.

To repeat procedure, come close to arm of chair again. Push yourself off fully. This can be done anywhere and anytime. Regular exercisersshould repeat this 3 times.

STAIR RUNNING One can do this best at some stadium since there are steps there. Try to run at an angle rather than face stairs directly. Running face on increases stress. Remember to quit when tired. When tired, the feet will lose their grip and might cause one to trip when they run.

This workout is good for developing strong hips and legs. If combined with exercises for abs, you will derive maximum benefit.

JUMP KICKS In this simple workout, you develop rhythm slowly jumping off the ground by jumping a little first and thenbuilding up momentum on third or fourth jump for maximum height. At that instant, kick legs out before youland back on ground. This is especially good for runners and athletes who are undergoing training for an event. It helps keep abs tight and reduces appetite.

PAY ATTENTION TO WHAT YOU EAT Any of these instant workout fixes will have affect only if one maintains a proper diet.

Avoidingdrinks containing sugar and alcohol helps stable metabolic activity. Keeping their internal clock in tone helps one regulate their health perfectly.

20

FIRST FIT | FIRSTFITNEWSLETTER.COM

LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

XERCISE

the benefits of

BURPEES start doing burpees.

CONDITIONING: Many men today spend hours a week in the gym sculpting washboard abs and bowling ball biceps.

While those muscles look nice, they don’t do much for you when you have tosplit a giant pile of woodor evensave your own life. Burpees are an effective exercise for developing the conditioning and endurance, the manly vim and vigor to tackle any challenge. They’re also a great exercise to include in football conditioning drills.

FREE: There are no fancy gizmos, classes or gym memberships required to perform a burpee. All you need is your body, a floor, and an iron ‘will’.

PORTABLE: You can do this exercise anywhere.

On the road? Bust some out in the hotel room.

Don’t have a gym membership? Get your burpee on at the park.

The burpee is the ultimate full body exercise.

There’s a reason why football teams, Cross Fit practitioners, and elite military forces use the burpee in their workouts. Just one simple movement tests both your strength and aerobic capacities.

Below we go into a few more details on the benefits of the burpee: STRENGTH: The burpee is a full body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. Trust me. Your legs will feel like they’re

LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

pumping battery acid after you complete a set of burpees.

Get going to the 7-counts of Burpees!

FAT BURNING: Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises like burpees, burn up to 50% more fat than conventional strength training exercises.

They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. If you’re looking to get rid of that spare tire, step off the elliptical machine and

Follow us on

FIRSTFIT_NEWSLETTER

FIRST FIT | FIRSTFITNEWSLETTER.COM

21

SENIOR FIT CITIZEN

FITNESS MAY HELP

OLDER MEN

WITH HIGH

BLOOD PRESSURE

LIVE LONGER

NEGATIVE SOCIAL INTERACTIONS AND BLOOD PRESSURE Being aggravated, criticized, annoyed, or disappointed by friends or family members can do more than drive women crazy. It can also drive up their blood pressure.

That's the finding of a new investigation published in the journal Health Psychology.

A study-team spent four years exploring how negative social interactions affected the blood pressure of more than 1,500 men and women between the ages of 51 and 91. None of the participants had high blood pressure when the study launched in 2006. But by 2010, nearly 30% did.

Compared to the least-fit men, those who had the highest levels of fitness had nearly half the risk of death. For men in the low-fitness category, the risk of dying was 18 percent lower. Whereas, men in the moderate-fitness category had a 36 percent lower death risk, according to a study.

A moderate "level of fitness is achievable by most elderly individuals engaging in a brisk walk of 20 to 40 minutes, most days of the week.

Researchers used a standard treadmill test to assess the fitness of more than 2,100 men, 70 and older, with high blood pressure. They were classified as being least-fit, low-fit, moderately fit or high-fit. The men were followed for an average of nine years.

22

FIRST FIT | FIRSTFITNEWSLETTER.COM

LIKE US ON FACEBOOK

Why? For women of a certain age, survey responses pointed to friends and certain loved ones as a cause. In fact, for women between 51 and 64, every 1-point bump in negative socializing scores translated into a whopping 38% rise in hypertension risk.

Negative interactions had no affect whatsoever on the blood pressure of men or on that of women aged above 65 years and up.

Every Senior citizen should therefore try and inculcate brisk walking in their daily routine, avoid stress at all times and lead a healthy (longer) life.

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

MENZ DRAWERS CLOTHING

MENZ DRAWERS CLOTHING is a man's underwear & accessories midscale store that caters to men of all ages, who are seeking stylish under garments and accessories that compliments it. The concept is to provide a mixed array of leading men's brands that create the latest fashionable designs for today's sophisticated men.

Empire Height Building Al Asayel Street, Business Bay Tower A, Office 10f A01 +97155 1000 502 FB: https://www.facebook.com/Menzdrawers Instagram: Menzdrawers Website: http://www.menzdrawers.com/ ES & ADDCITED now available in Menzdrawers!

Keep Yourself

HYDRATED throughout Sweet Summer!

FOOD FACTS

ORANGES Hydration rating 87% water. Oranges are sweet and packed with more than 100% of the daily recommended value for vitamin C. Plus that citrusy

EAT IT!

TEN FRUITS TO KEEP US HYDRATED AND FOCUSED DURING THE SUMMER SEASON REMEMBER! The recommended amount of drinking water is 8-10 glasses per day. Top up your water shortage by eating 2-4 juicy fruits per meal for bursts of energy. Stay hydrated

Squeeze fresh orange juice into chocolate drinks

and cut up segments into fruit salads.

BERRIES Strawberries rank as the 4th strongest antioxidant fruit and are made up of 92% water. Raspberries and blueberries are also at their peak during the summer. Full of vitamin C, berries are known to clear the arteries, regulate blood sugar and taste awesome. Go for organic, eat a handful each day.

EAT IT!

Don’t spoilyourself with adding berries with

whipping cream. Eat berries with cereal for morning meal or as a parfait with yoghurt and granola.

SOURCE: AHMAD, UK

WATERMELON Hydration rating 92%. As this fruit is mostly water and sugar it’s packed with essential rehydration salts magnesium, calcium, sodium and potassium so it can actually hydrate you more effectively than water.

EAT IT!

Blend watermelon chunks with ice and coconut

palm sugar for a light dessert.

24

FIRST FIT | FIRSTFITNEWSLETTER.COM

FIGS Known as At-Teen in the Qur’an, these summer beauties are indulgent fudgy fruits with a high-output on the health scale.

They’re known to lower blood pressure, improve digestion, help with weight loss; even the leaves of the fig tree lower the insulin required by diabetics. As one of the world’s healthiest foods, figs provide the fibre energy to keep moving.

EAT IT! Slice fruits with coconut milk ice cream/Kulfi, blend into a fig smoothie or make a fig chutney with some dates for breaking the fast each day.

LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

FOOD FACTS

GRAPES

CANTALOUPE

These hydration gems are known for their extremely high content of Resveratrol, a substance that acts as an antioxidant and is heart-friendly. Bursting water with each bite, take your pick from purple, red, black or green. One of summer’s most delicious fruits.

Hydration rating of 89%. Cantaloupe is an exceptionally good fruit for supporting energy production and the ability to keep the blood sugar stable. With all that goodness and flavor this is a top munch able fruit.

EAT IT! Slice into fruit salads or just eat whole. Try one of

EAT IT!

these mix-ups by eating a single grape with a morsel of cheese and sprinkling of coffee granules. Sounds weird but tastes good!

sorbet, or de-skin and cut into chunks for a mixed watermelon/sweet melon salad.

GRAPEFRUIT

PINEAPPLE

Hydration rating 90% water. Sweet but zingy, grapefruits contain only 30 calories and the detoxifying limonoids, which according to research, may inhibit cancer tumors. Either way, eating natural is always healthier, happier and a way of connecting to your inner spiritual self.

This exceptionally juicy fruit is packed with bromelain, a mixture of compounds with potent anti-inflammatory powers. In other words, eat pineapple now and you may avoid pain meds in the future.

EAT IT! Pan fry segments to caramelise grapefruit and eat with waffles. Cut a fruit in half, sprinkle with sugar and scoop to eat with a spoon.

caramalise and eat with yoghurt/ ice cream or create fruit kebabs by piercing bite size chunks onto wooden skewers with strawberries, grapes and melon.

COCONUT WATER

MANGO

Hydration rating 95%. Coconut water (not milk) is the liquid found in young green coconuts that gets absorbed as the coconut fruit matures. It has a relatively low sodium and carbohydrate content and tastes dry but refreshing.

The king of the fruit jungle, mangoes provide a lot of bang for their 135 calories, and they’re a good source of vitamins A, B6, and C, plus fibre.

EAT IT!

Buy fresh from local groceries. Avoid the packed

cartons which tend to include preservatives for a long shelf-life and dilute the drink.

LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

EAT IT!

Blend the flesh into pulp and freeze for instant

Pan fry pineapple rings (without the skin) to

EAT IT! There’s no need to mess with this fruit. Slice to eat or cut in a cross-cross fashion to turn out a ‘hedgehog’ design.

Open mouth and consume.

FIRST FIT | FIRSTFITNEWSLETTER.COM

25

RECIPES

CHEF GEORGE CHEE Long Yin Restaurant Le Meridien Dubai

STEAMED CHICKEN AND PRAWN SIOMAI INGREDIENTS Chicken Thigh - 250 grms Shrimps – 80 grms Black Mushroom – 40 grms Carrots – 40 grms Corn Flour – 10 grms Sio mai wrapper – 12 pcs.

STEAMED FRESH FILLET HAMMOUR WITH SOYA SAUCE INGREDIENTS Light Soya – 8 grms Dark soya – 1 grms Sugar – 7 grms Maggie seasoning - 6 grms Water – 16 grms Salt – 1 grms Corn oil – 2 tbsp Coriander – 3 grms Spring onion – 3 grms Red Chilli – 3 grms Fillet Hammour – 150 grm Fresh Pakchoy – 50 grms

Salt – ½ tsp White Pepper – ¼ tsp DEVELOPMENT 1.

Minced the chicken thigh and shrimp.

DEVELOPMENT 1.

Sliced the Hammour and put it on the plate, and steam until 8- 10 minutes.

2. Minced the carrots, black mushroom and add salt and white pepper.

2. After 10 minutes take-out the Hammour, and put the coriander and spring onion.

3. Mixed all together the ingredients with the corn flour.

3. Add the hot oil on the top and served.

4. And then wrap it, in the wonton/sio mai wrapper.

SOYA SAUCE PRÉPARATION :

5. Steamed 4 minutes and ready to serve

Heat the soya sauce together with the, dark soya, sugar, water and salt.

26

FIRST FIT | FIRSTFITNEWSLETTER.COM

LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

DR. S FITNESS

BE MINDFUL OF YOUR HEALTH

AS IT IS THE KEY TO

HAPPINESS

DR. SAMIR MOHAMED “It’s all in your mind”; No doubt this saying is so true be it trying to fight some stress, health issues or illness. If you can start to focus on how to control your mind and tell yourself what to do, you can really do it. After all, your mind belongs to you!

I would like to share my experience of spending Ramadan last year in London, UK wherein we had to fast for 20hrs with barely enough time to break our fast and start to prepare for the next soon after.

At first as a normal human being, we tend to ask ourselves is it going to be easy.But then as recommended always towards everything in life, we start with keeping a goal in mind. (for e.g. in my case my goal as anyone else who was fasting during this holy month was to be spiritually connected and get closer to GOD!) Which I did!

Once you are ready from your mind, you are ready to accomplish anything in this world if you will. I focused on working, praying, doing my workouts just 2 hours prior to breaking of fast and then break my fast with food such as Dates, fruits and plenty of fluids. Having healthy energy foods was important and so I incorporated that for my next meal which would suffice until the next 20 hours. Everything fell in its place and 30 LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

days of Ramadan went by in a jiffy.

Very important is you should have a balanced diet with the right proportion of carbs, fat and protein.

Even more important is this healthy & balanced diet during the holy month should be maintained throughout your life right after Ramadan to adapt to a healthier lifestyle choice.

FIGHT YOUR CRAVINGS I have many friends who smoke however when it comes to Ramadan, all restrain themselves from smoking until fast breaking time. Why? Don’t you think this is a good time to say to your mind, if I can stop for 10-12 hrs of the day why not even during the night? Similarly various other habits that are unhealthy can be diminished not during but after Ramadan too.

EAT THE RIGHT SOURCE OF ENERGY FOODS Use of fat for energy helps weight loss. It preserves the muscles and eventually reduces your cholesterol level. In addition, weight loss results in better control of diabetes and reduces blood pressure.

GOOD TIME TO DETOXIFY NATURALLY Detoxification process occurs because any toxins

Follow us on

FIRSTFIT_NEWSLETTER

stored in the body's fat are dissolved and removed from the body. So ensure to have plenty of fluids (water & juices), fruits as a part of your daily meals to flush your toxins away naturally.

STICK TO A BALANCED DIET NOW & FOREVER The kidneys are very efficient at maintaining the body’s water and salts, such as sodium and potassium. However, these can be lost through perspiration hence a balanced food and fluid intake is important throughout the hot summer days.

Remember always: To prevent muscle breakdown, meals must contain enough energy food, such as carbohydrates and some fat.

As I have mentioned many times in my previous issues, we all need to start with that first step of setting a Goal and working towards it, after which there is no looking back. Fitness is the same way.

We alone have a control over our body, mind & soul.

So let’s take this great opportunity to focus on maintaining a balanced and healthy lifestyle in our lives.

FIRST FIT | FIRSTFITNEWSLETTER.COM

27

WOMEN'S WORLD

Use a high pigment cosmetics concealer and cover scars, acne scars, red discoloration and any dark under eye circles . If you are under the age of 20 then most over the counter products will work for you. If you are dealing with severe discoloration, then a professional product will work better.

Your beauty routine should never feel boring!

These tips will help you apply your makeup like a pro.

Our best makeup tips in one spot. Once you learn the basics, applying makeup isn't as daunting as it seems when you're standing in the midst of a makeup aisle. There are many tried-and-true tips and tricks that the experts know and we're sharing with you. Get these basics down, and you'll perfect a daytime and nighttime look.

START WITH SKINCARE TO CREATE A BASE Before any makeup is applied, a professional makeup artist will clean the face to get rid of any dust or oil on the face.When you’re learning how to put on makeup you absolutely must do this step. Skincare really is the starting point to smoother skin.

Next, treat puffy swollen eyes. If you have any under eye puffiness then either splash cold water on your eye area and place cooled tea bags over your eyes because Tea contains tannins that causes blood vessels to constrict. An alternative is to use potato slices. Potato slices contain enzymes that act as a natural anti-inflammatory.

Make sure to exfoliate lips to make them look smooth and full. Apply lip plumper if needed.

COVER SCARS Use a high pigment cosmetics concealer and cover scars, acne scars, red discoloration and any dark under eye circles . If you are under the age of 20 then most over the counter products will work for you. If you are dealing with severe discoloration, then a professional product will work better.

28

FIRST FIT | FIRSTFITNEWSLETTER.COM

Founder, CEO Make Up India

mistakes when you are first learning how to put on makeup. If it smears then take a cotton swap dipped in baby oil and remove the dot.

LIPSTICK

APPLY FOUNDATION Pour a little foundation into the palm of your hands. Apply it with your fingers or with a foundation brush just like professional makeup artists do. If you are using your hands make sure you have washed them with an antibacterial soap.

EYE SHADOW Always use an eye shadow base prior to applying your eye shadow- this well help make your eye makeup stay longer. Always use colors of the same family. Choose the lighter coloryou’re your inner eye area and a darker shade for the outer corner. It only takes one brush and a good eyeshadow or makeup palette to get it perfect.

EYELINER Apply eyeliner using a flat eyeliner brush that is small, square and flat. Make sure you rest your hand on a table to steady your hand. Use your other hand to stretch the outer edge of your eye.It’s the real method model’s use. Once you know how to do it the easy way it will enable you to go on to use just about any type of eyeliner product out there.

EYEBROWS Not every woman needs to fill in their eyebrows, but if you do then do it now. Eyebrow kits work great, or you can use matte eyeshadow. The choice is yours.

MASCARA Apply one coat of mascara and if you want thick beautiful eyelashes then use the technique for applying smudge proof mascara. If you make a mistake don’t worry about it. It’s natural to make LIKE US ON FACEBOOK

SWETA SACHANI

Line your lips and fill in with a natural lipstick color. Lining your lips is important to give it a proper shape. Then apply your lip gloss over the product to make your lips look fuller.

POWDER Using sheer powder sets your makeup so it will last longer. You can also use mineral powder. This will give a smooth base for your next step for applying a blusher.

BLUSH Blush is the last pop of color. The reason it comes last when you are learning how to put on makeup is because this is the one product that many women tend to overdo. You should only need one light swipe of powder blush for daytime wear. But if you think that you have over done it you can just reduce the color with a clean blusher brush.

MAKEUP INDIA founder Shweta is a renowned makeup artist with an impressive high profile clientele. Her specialization is working exclusively for the ‘bridal theme’. She is Fashion makeup certified from Milan and certified Nail Artist from Star Nails, USA . MUI is started by Shweta due to her deep passion in making every woman look beautiful after gathering expertise from Milan, London and working with Makeup Artists like VidyaTikari.

Facebook.com/FIRSTFITUAE

For more information visit website http://makeupindia.in/ info@makeupindia.in Follow us on

FIRSTFIT_NEWSLETTER

IT’S YOUR DUTY TO TAKE CARE OF YOUR SKIN!

WOMEN'S WORLD

LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

In this issue, I will be highlighting the importance of Anti - Ageing and steps you need to do to be able to take care of your skin. = Always cleanse tone and moisturize. Vitally important to keep the skin clean at night and apply Retinol based products. Take mascara of gently without dragging the delicate skin around the eyes = Gently apply the eye cream with the ring finger. Apply little Vaseline on to the lashes to stop them bending at night and keep them strong and healthy.

The best products in the market to turn back the clock are ones that contain alpha hydroxy acid (AHA) and a retinol containing product.

There are several in the market.

These two ingredients have been the absolute pillar of dermatology for the last 30 years and for good reasons. They really work and have an effect on the epidermis to decrease the appearance of lines and wrinkles. = Vitamin C based serums are very effective in achieving an even skin tone It's best to load the skin with antioxidants in the morning and Retinol at night as a preventative measure = And lastly, during the day make sure to always protect your skin with a good SPF 50. If your skin is oily, you need to eliminate the oil that prevents the sunscreen from sticking to your skin.

Although having oil on your face during the day is not disastrous, if oil isn't washed off at night, the sebum is going to kill your skin. Layer it on after applying moisturizer and reapply every 4 hours to maintain the highest quality of protection.

Even toned, healthy and glowing skin is the best accessory you can wear with pride Recommended skin care products = ZO Skin Health = Neo Strata = ZO Medical = Epionce = ZO Skin Health Oclipse Sun Screen FIRST FIT | FIRSTFITNEWSLETTER.COM

29

KIDZ FITNESS

DESIGNING A BLUEPRINT FOR A BETTER FUTURE!

NEURO LINGUISTIC PROGRAMMING FOR

INDIVIDUALS / YOUNG PEOPLE / FAMILIES GILLIAN BRUNTON This year I decided to up-skill myself and focus on my own professional development. I undertook the Trigger Point Training certification which looks at myo-fascia release to aid movement and decrease the risk of injury. I then took part in the one day Calenthenics course which is a fun activity where bodyweight is used to perform strict movements and requires immense strength.

I feel as though it is my role to offer additional activities to women and young people to encourage as many people as possible to become active. There is a very large proportion of the population who are turned off by traditional activities and need to have new, fun and challenge-appropriate alternatives offered. Both of these courses are about ‘the physical’ and whilst this is hugely important I think our approach needs to be deeper routed and become part of our psyche. Creating confidence through activity starts with psychology and ends with happy and active communities.

What is our best? How do we operate to the best of our ability? How do we engage with our public to ensure high performance? Whether in sport or business, high performers share the same winning mindset and they face similar challenges.

For quite some time I had wanted to participate and further my knowledge through NLP (Neuro Linguistic Programming). I had studied elements of Sports Psychology through my degree at University and have always had a keen interest in how people work. When I worked on Team Cohesion within Central London, and thennationally on improving the working dynamics of departmental Regional teams,I used a Leadership programme called Enhance. I started to notice that language and, in particular, the positive affirmation of certain terms and phrases really seemed to help employees gain confidence and assisted in goal/targetsetting. I have also administered profiling (values, behaviours, attributes and talents which an individual may have) that helps understand drive and motivation and how to communicate effectively. Fortunately, this year I embarked on

30

FIRST FIT | FIRSTFITNEWSLETTER.COM

an NLP course and I am delighted to say that I passed and have now been asked to deliver OP Integrated Lifestyle’s amazing ‘Skyrocket’ programme which I believe will be great for empowering women, inspiring young people, uniting families and improving relations. I also believe that our young people who are about to embark on higher and further education would benefit greatly from improving their positivity and be able to set goals for important decisions (for example where they feel under pressure).Increased regulation, measurement and competition means schools, colleges and universities are looking for new ways to forge a competitive advantage.I believe that NLP can inspire students and assist with techniques for focus, discipline and commitment. This will ensure best results and bespoke workshops, equip teachers and parents with the mindset and practical strategies to create further excellence.

There has been some criticism of NLP and even those practicing as ‘Life Coaches’ may beg to differ on whether the traditional or new methods are best. In short I like to take all aspects and work on those I believe will benefit the individual.

There is no ‘one size fits all’. Anything which creates a positive and affirming thought process, gives strategies to expel limiting beliefs and instils confidence has to be a good thing, right?

Confidence, motivation, drive, change in attitude and goal setting are all aspects within our lives we can easily change for the better. Imagine if we really concentrated on these with young people providing focused workshops throughout their school career. Imagine if parents were able to skilfully work, using learned techniques, with their children and fully maximise their abilities, improving communication within the family home (after all, we all remember being stroppy teenagers). Imagine being able to instil so much confidence into young people that they are totally empowered to take on a new activity, a sports course or qualification, improve their own performance and remove limiting beliefs (which bring on nerves and anxiety). Imagine a child feeling like they can take on the World! Why do some young people lack confidence, drive or motivation and others, brought up in an almost exact environment, have these in abundance?

Whatever the reason it is our role to assist young people in being ‘their best’.

Psychology must be paired with physical aspects.

We should be inspiring these young people with the focus, discipline and commitment needed to deliver their best results! They are the future.

For more information on training and/or retreats for women, families and young people interested in NLP, Lifestyle Coaching, Nutrition and Exercise/Activity please get in touch – gilly@innergsolutions.com WE ARE DESIGNED TO MOVE!

GILLIAN BRUNTON – MANAGING DIRECTOR -INNERG SOLUTIONS FZE InnerG Solutions is committed to improvingthe experience for Young People across the Region by upskilling the current workforce, creating strategies for effective change and provide Innovation, Integration and Inspiration.

Gillian set up INNERG SOLUTIONS in 2013 and has worked with Governments in both Dubai/Dubai Educational Zone/Aspire Academy in Qatar/Dubai Sports Council/The Al Qasimi Foundation in RAK/Dubai Ladies Club and many International and Government schools across the Region. Gillian is championing the framework of Designed To Move (released by Nike and 70 collaborators at the CGI 2012). She is also advising large corporate organisations on Cross Sector Collaboration/CSR projects which will be implemented in the Middle East & Asia. Gillian has been a facilitator and guest speaker at EdCamps, SPARK and MENA Common Core Conferences (USA) and was a prominent guest speaker at The Informa Middle East Sports Conference in June 2014.

Gillian Brunton – 055 104 4615 / www.innergsolutions.com / gilly@innergsolutions.com Follow on Instagram and Twitter - @innergise / #innergise LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

IN TRENDZ SPORTS

BoXercise

What is it all about?

and right side of the body.

It's about fitness the fun way - Sweet sweat!

Increases stamina: Research from the Indian Journal of Medicine has estimated that boxing is 70%-80% Anaerobic (high-intensity) and 20%30% Aerobic; training increases stamina in heart and lungs.

Boxercise is an exercise-class based on the training concepts, boxers use to keep fit. Classes can take a variety of formats but a typical one may involve shadow-boxing, skipping, hitting pads, kicking punch bags, press-ups, shuttle-runs and sit-ups. Most boxercise classes are aimed at men and women of all ages and fitness standards. As no class involves the physical hitting of an opponent, it is a fun, challenging and safe workout.

Boxercise is for everyone; whatever your size, shape or sex. Remember, every boxer will have started from ground level, so anyone and everyone can work their way up to a good level of fitness. Attend classes three times a week and you'll be fit in three months; twice a week and it will take six months to get fit. Most people don't know what to expect, so going to a real boxing gym is essential.

THE UPSIDE Increases mental agility: Sports behavioral studies have shown that the training techniques adopted by boxers using punch bags and sparring lead to superior decision-making skills.

Improves hand eye coordination: Unlike asymmetrical sports such as tennis and golf, your body improves evenly on both sides, reducing postural misalignment. It is observed that boxers have better hand-eye coordination, both the left LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

Raises core-strength: To take a punch and hold your balance, your abdominals need to be strong and toned. This strong core stability can reduce the risk of back pain and improve posture.

Strengthens muscles: Boxing improves muscle strength, as well as the 'fast twitch' muscle fibers required for shorter, more explosive movements; thus making a person much more active for everyday activities.

Releases aggression: Boxing is a great way to make you feel calm as all the aggression is channeled and controlled. Even though there is no physical contact, it enables you to feel in control of your body and more confident about protecting yourself if you are required to.

Increase your discipline: Many people don't appreciate that boxing is about discipline, and it's a great way to increase that in other areas of your life too, such as drinking and eating. If everyone took up boxing training, we'd live in a fitter world and a better world, mentally and emotionally.

Focus energy and concentration: Training stimulates your mind and boosts your self-belief.

It's a great sport for overweight children, and it also helps build self-esteem and respect in young

Follow us on

FIRSTFIT_NEWSLETTER

people who may be bullied or lack physical confidence. I work with children from the age of 10 and have seen first-hand how it can stop bullying.

Float like a butterfly, sting like a bee: Not everyone can do that, and with boxing training you don't have to. It’s about expressing yourself and being the best you can be.

The downside Sore knuckles: Hand injuries are the biggest risk in boxing because there are so many small bones. Knuckles need to be wrapped up when punching, to avoid bruising and scraping.

Shin splints: This is a common injury, where muscles at the front of the leg are injured or inflamed by skipping. Use shin supports (from sports shops) and wear good trainers.

Protect your thumbs: These are vulnerable to strains and dislocation. Learn to strap effectively, and if wearing gloves, tuck your thumbs in.

Never gulp your water: Professional boxers sit down and sip their water after each round. If you apply this skill as you train, you won't get a stitch.

It's addictive: Instructors often report overtraining by boxing fans because they enjoy it so much, so keep it in perspective and build up slowly. Three or four times a week is quite enough.

Happy boxing away those toxins!

FIRST FIT | FIRSTFITNEWSLETTER.COM

31

DENTAL CHECK

FEEL FRESH ORALLY AND PHYSICALLY!

Bad Breath is a common problem faced by many of us. Regular brushing of teeth helps to a large extent and Mouthwash is a neat little creation.

WHAT CAUSES BAD BREATH?

bacteria builds up on those surfaces? Bad breath! Commit to flossing for a healthier and more aromatic mouth.

•

It is caused by bacteria in our mouth called Halitosis. The byproducts called the Volatile sulphur compounds that is caused due to the bacteria breaking down the food debris, emits a smell that is similar to rotten eggs.

These bacteria are just like humans, that consume food and excrete waste and it is the sulphur compounds (waste) that is the root cause of causing bad breath.

If your breath is consistently less than fresh, try these safe, dentist approved ways to manage it: •

•

32

Don’t skip your tongue: When you brush your teeth, do you remember to give your tongue a good scrub? If not, you’re leaving bacteria on there which quickly builds up to cause bad breath. Remember to give your tongue a brush every time you clean your teeth.

Brush, floss, repeat: Most of the people don’t have a hard time committing to brushing twice a day. But when we get into the flossing discussion, it’s another story. If you’re not flossing on a daily basis, you’re missing out on cleaning 35% of your tooth’s surfaces. Do you know what happens when FIRST FIT | FIRSTFITNEWSLETTER.COM

•

Try good recommended mouthwash: If you’re brushing and flossing consistently and still suffering from halitosis, it may be time to incorporate a rinse into your routine. Stick to products that are good and approved Dental Association, and don’t exceed 3x per day.

Chew sugar free gum: That’s right, even dentists chew gum! Just make sure you’re opting for a sugar free version to protect your enamel. You might even try a whitening variety, to get two benefits in one.

If none of the above methods work, schedule a time to see your dentist.

HOME MADE MOUTHWASH

mouthwash with ingredients and natural essential oils.

Homemade mouthwashes will help you to eliminate bad breath and promote overall mouth and gum health.

ROSEMARY MOUTHWASH: Boil 4 ½ cups mineral water, add 2 tsp fresh mint leaves,1 ½ tsp rosemary leaves and 1 ½ tsp anise seeds, infuse for 30 min. Cool, strain and use as a gargle/mouthwash.

BAKING SODA MOUTHWASH FOR FRESH BREATH: Combine 3 ounces of water, ½ teaspoon of baking soda, 2 drop of pure peppermint oil, and 2 drop of tea tree oil. Mix ingredients together in reusable container

It’s an easy way to make your mouth feel totally clean and fresh in a matter of second.

Mouthwash helps to eliminate bad breath and promote overall mouth and gum health. There are plenty of mouth wash products in the market but for those of you who are interested in making your own, here is a little recipe on how to. It is not a time-consuming or as difficult as you may think.

Anti-alcohol

You can avoid synthetic chemicals, such as dyes, preservatives, artificial sweeteners and antimicrobial agents which are added to mouthwashes by making your own homemade

If you prefer to make up big batches, boil your water, and add a teaspoon of baking soda for every eight ounces of water. Store in a sterilized container and ready to use!

LIKE US ON FACEBOOK

BENEFITS OF USING BAKING SODA MOUTHWASH: Reasonably priced No harsh chemicals No strong taste

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

DOCTOR'S SAY

WRIST

LIGAMENT

INJURY Dr. CHRISTIANA SAVVIDOU Specialist Orthopaedics (Hand Surgeon) Medcare Orthopaedics & Spine Hospital Sheikh Zayed Road, After 2nd Interchange Opposite Dubai Refreshments (Pepsi) P.O. Box No: 213565 Dubai, UAE Main Board: +971 4 3768400 Email: christiana.savvidou@medcarehospital.com Wrist injuries are common and usually caused by a fall onto an outstretched hand especially during sports activities. Such falls may cause injury to either bone (fracture) or ligaments (sprain or dislocation) of the wrist joint. The most common ligament injury involves the scapholunate ligament (see Fig.1). Pain severity following injury to the wrist cannot always be counted on to accurately predict the seriousness of an injury.

Failure to diagnose an injury to wrist bones or ligaments can result in significant pain or arthritis in the future.

SYMPTOMS When an injury occurs, pain and swelling are very common symptoms (Fig 2). The wrist may become discolored and bruised (ecchymosis).

However, some wrist injuries may occur without accompanying visible changes. Once the initial pain of the injury has subsided, the wrist may remain painful due to the injury of the ligaments.

If the ligaments have been damaged and have not healed properly, the bones do not slide against one another correctly as the wrist is moved. This can result in pain and a clicking or snapping of the joint as the wrist is used aggressively.

present.

MEDICATIONS

The diagnosis of wrist bone or ligament injury starts with a thorough physical examination. Xrays are routinely ordered because they are usually the best way to evaluate injury to the bone. After a wrist injury, X-rays can help determine whether a wrist fracture has occurred.

X-rays can also help the doctor determine whether certain types of ligament injuries have occurred by looking at how the bones of the wrist line up. If X-rays do not show enough information, other tests may be ordered to view the ligaments better. In some cases, an arthrogram of the wrist is used. This test requires that dye be injected into one of the small joints of the wrist. Special X-rays are then taken to look for leakage of the dye out of the joint. This may help confirm that the ligaments are torn.

The pain and discomfort caused by a wrist injury may be treated initially by medications such as Panadol and anti-inflammatories (NSAIDS: nonsteroidal anti-inflammatory drug), which include medications such as ibuprofen, naproxen, etc.

You should consult your doctor in taking these for more than a few days.

Doctors may also use magnetic resonance imaging (MRI) to look at the wrist ligaments.

Unlike X-rays, an MRI scan shows the soft tissues of the wrist and can be helpful in diagnosing ligament injury.

Eventually the abnormal motion may cause osteoarthritis of the wrist. This condition can cause pain with activity.

Finally, for cases in which the diagnosis is still in question, arthroscopy of the wrist joint may be used to determine whether a ligament injury is causing the continued symptoms. In some cases, the arthroscope may also be used to assist with repair of the ligaments at the same time.

DIAGNOSIS

NON-SURGICAL TREATMENT

The first challenge in treating a ligament injury of the wrist is recognizing it. Many patients fall and injure their wrist and assume they have a sprain, not recognizing a more significant injury may be

A wrist injury that causes a partial injury to a ligament (a true wrist sprain) may simply be treated with a cast or splint for three to six weeks to allow the ligament to heal.

LIKE US ON FACEBOOK

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER

PHYSICAL THERAPY After wearing a splint or cast for three to six weeks, your doctor may have you work with a physical or occupational therapist. Treatments are used to help you regain wrist range of motion, strength, and function.

SURGICAL TREATMENT In cases where the ligaments are completely torn and the joints are no longer lined up, surgery may be required to either repair the ligaments or pin the bones together in the proper alignment to hold them in place while the ligaments heal.

Several surgical procedures are used depending on the problem; there is no single operation that is used to fix ligament injuries of the wrist.

RECOVERY FROM SURGERY If you have surgery, your hand and wrist will be bandaged with a well-padded dressing and a splint for support. Physical therapy may be needed for up to three months after surgery. The first few treatment sessions focus on controlling the pain and swelling after surgery. Patients then begin to do exercises that help strengthen and stabilize the muscles around the wrist joint.

Resume of sports activities might take up to six months.

FIRST FIT | FIRSTFITNEWSLETTER.COM

33

FAMILY HEALTH

EMOTIONAL

INTELLIGENCE AND HEALTH IN

YOUNG CHILDREN CINDY-LOUISE MOXON This month’s issue, I would like to focus on the importance of emotional intelligence for youngchildren’s health.

What is Emotional intelligence or Emotional IQ? Emotional intelligence (EI) is the ability to monitor one’s own and other people’s emotions, to discriminate between different emotions and label them appropriately, and to use emotional information to guide thinking and behavior.* If you have high EI you are able to recognize yours and others emotional state, and engage with people in a way that draws them to you. You can use this understanding of emotions to relate better to other people and lead a more fulfilling life.

Intellectual intelligence(IQ) isn’t enough on its own to be successful in life. Yes, your IQ can help you get into college, butit’s your EI that will help you manage the stress and emotions in day to day life and the social scenarios we all will encounter.

Quality time together with our children is a not only a great way to bond with young children, but an opportunity to teach them how to handle life’s social and emotional challenges. The world issuch an exciting place for babies and toddlers and full

34

FIRST FIT | FIRSTFITNEWSLETTER.COM

of adventure too. There is so much to be discovered and learned. The brain development stage between the ages of 0-6 is truly remarkable.

These early years are crucial and nurturing EI and social skills of the children will help them face the competitive world we live in with more assurance and confidence. It is inevitable that circumstances/situations will arise in their future when we are not able to be there for them.

Our aim is for them to be able to ask themselves “What would Mommy/Daddy do?”

Today’s work life balance is a bit off-center and families are finding it more challenging to spend Time together. It’s crucial to schedule weekly Daddy dates or Mommy moments with no Worldly distractions like mobile phones or daily technology which consumes our lives.

Emotional intelligence is broken into four steps: Self-awareness: Focus on the four most commonly understood emotions in their world happy, sad, angry and scared.

Self-management: Once your child has told you what makes them scared, teach them to Control their behavioral and emotional response.

LIKE US ON FACEBOOK

Let’s imagine your child is scared of dogs.

Tellthem that when they see a dog they can seek comfort and protection with you to feel safe.

Social awareness: Young children are naturally egocentric and need to be taught to understand emotional response in others. Let’s say your child says Airplane makes them happy. You can respond by saying you like fast cars. Do the same for each of the 4 emotions ensuring you have a different answer as to theirs. The aim is to teach your child that every person has different things that make them happy, sad, angry or scared.

Relationship management: Act out the emotion using body language as you are discussing each emotion so your little one starts to identify these emotions in others by understanding their body language. Teach your children how to repair social situations too. Let’s say your child snatches apeer’s favorite toy from their hand. As soon as this happens the first step is to label the other child’s emotions by saying, “Your friend is feeling angry”. The second step is to explain to them that if someone took their favorite toy they would feel that way too. The third step is teaching them how to repair the situation to get back into social favor with the peer.

Facebook.com/FIRSTFITUAE

Follow us on

FIRSTFIT_NEWSLETTER