Either Go Super or Drop
october 2016
Fitness A HEALTHY DIET THAT
MAGAZINE
Boosts Testosterone Builds Muscle Mass Improves Strength
The Blood Type Diet Under the
Spotlight
Cool Gadgets for Every Avid Cyclist
7
Cholesterol: A Friend or a Foe?
t u o k r o W r u o Y e k a M o T s p i T
y l d n e i r F More Joint
now open
5 Abou El Feda st., Zamalek For reservation : 02 273 703 80 Tavolino Zamalek
Tavolino
Contents October 2016
Nutrition
22 Cockroach Milk: The New Protein
Powerhouse You Need 24 Increase Muscle Mass With These Super Foods 26 Kiwi... The Magic Fruit You Need
12
Either Go Super or Drop!
HEALTH
28 Cholesterol: A Friend or a Foe? 30 Awareness Month: Keep Breast
Cancer Out of Your Future! 32 Hamstring Strain Injuries: The Type of Tears You Don’t Want to Live With 34 Take Charge of Your Health with Reflexology
Cover Credits
Fitness
10 8 Benefits of Kundalini Yoga That You Never
Knew 12 Either Go Super or Drop! 14 The Pros and Cons of Training Together 16 7 Tips to Make Your Workout More Joint Friendly
WEIGHT LOSS
18 The Blood Type Diet Under the Spotlight 20 7 Ways Apple Cider Vinegar Will Change Your Life
2 | October 2016
Model: Asmaa Al Zohairy Nike Trainer and Brand Ambassador. Certified Group Fitness Instructor. Coach at TD Athletics. Les Mills Body Step and Body Pump. Rowing Athlete. Photographer: Eman El-Hawary
24
Increase Muscle Mass With These Super Foods
The Fitness Magazine Team
36
Fall’s New Denim Rules
Owner/Founder: Zeyad Sorour Editor-in-Chief: Ahmed El khodary Managing Editor: Christine Kassasseya Sales & PR Director: Naira El lamei Marketing & Project Director: Samar Zaki Sales Executive: Nada Tito Art Director: Eman Salama Graphic Designer: Nada Al Azzeh , Ingy Salah Eldin Financial Director: Haitham Hamouda Distribution: Ahmed Mohamed Youssef, Ahmed Fawzy, Mohamed Abd El Nasser & Alaa hussein 23 Emad El Din Kamel St., Nasr City, Cairo, Egypt Tel/Fax: (+202) 22627533 Mobile: 01115683666
STYLE
36 Fall’s New Denim Rules 38 Keep Your Looks Refined with These Hottest Accessory Trends
TECHNOLOGY
40 What’s Up Technology 42 The Best Meditation Apps of 2016
WHEELS
44 Cool Gadgets for Every Avid Cyclist
Styles & features
46 Celebrating Fitness With A
Carnaval Atmosphere 52 Shop The Latest Footwear & Apparel
4 | October 2016
44
Cool Gadgets for Every Avid Cyclist
The fitness Magazine Thefitnessmagazine www.thefitnessmagazineeg.com
In every issue 50 54 56 58
Fit Facts Meet The Exerts Upcoming Events The Fitters
Contributors Ali Abu Ghaben
Founder of BodyPal Nutrition Stores Fitness Mananger at Fit Map Gym
He is Certified Dietitian, Personal Trainer and Health Guru. Moving across the sports spectrum, it was lifting that provoked his deep passion. Ali’s passion for fitness and nutrition led to the launching of his conceptual stores chain. Not only does Ali aim to provide athletes with supplements, but he also shares valuable insights and answers to their questions, as well as linking them to the key holders of fitness, nutrition, and dieting in town. Facebook: Body Pal Nutrition Store EG Instagram: ali_abughaben, body_pal
Dr. Ahmed Mostafa
Healthcare and Nutrition Manager at Gold’s Gym Heliopolis
He holds a BA in Physiotherapy from Cairo University. Upon graduation, he specialized in Spinal Injuries in McKenzie Institute UK and Sports Injuries Managements in Cairo University. He earned Specialist in Performance Nutrition from International Sports Science Association (ISSA). He holds certificate in Fitness and Obesity Nutrition from National Institute of Nutrition and Nutrition Certificate from National Research Center. He also has Advanced Life Support Certificate from Nasser Institute Hospital and CPR from American Red Cross. Email: drahmedmostafapt@yahoo.com Tel: (+2) 0111 2286 473
Noura Hassaballa Nutritional Consultant
Bachelor of Science in Dietetics and Nutrition holder from Northern Illinois University, USA. With great passion, she decided to pursue her successful career in Egypt as a nutritionist, with the mission of raising awareness on developing a healthy eating lifestyle, in addition to being one of the presenters of Dr. Chef on MBC 4. She is also the founder of Diet Rite Nutrition Center. Email: noura.hassaballa@gmail.com Facebook: Noura Hassaballa
6 | October 2016
5, Abou El Feda Street, Om Kolthoom Hotel, Zamalek. For delivery call: 0101-222-8815 or 02-2737-2552
Victoria Haig BSc and Fitness Nutritionist Specialist from the National Association of Sports Medicine USA
Ten years in the Health & Fitness Industry as a Nutritionist in Madrid, Beijing, and now at CrossFit Stars Cairo. Victoria has created Healthy Meal Advisor (a healthy lifestyle ecosystem) to show people how healthy nutrient dense food can be tasty, how their plates should look like, and which foods in which proportions they should eat. Victoria practices ‘aware’ eating helping to educate the client: ‘everything we eat is either feeding disease or fighting it’ – encouraging the client to make their healthy eating a lifestyle not a diet. Victoria is also a mother and fitness junkie with several NASM certs. “Shifting your mindset to shift your weight.”
Dr. Omar Mamdouh
Pharmacist, Personal Trainer and Nutrition Specialist at Gold’s Gym Heliopolis Earned Bachelor of Pharmaceutical Science and a Diploma in Clinical Pharmacotherapy. Certified Personal Trainer from ACE IFT® (Integrated Fitness Training Model, American Council on Exercise), NCCA (National Commission for Certifying Agencies, U.S.) and U.S. Bureau of Labor. Member of USREPS (U.S. Registry of Exercise Professionals). Precision Nutrition Level 1 Coach, Canada (Pn L1). Specialist in Fitness Nutrition from International Sports Sciences Association, U.S.(ISSA). Sports Nutrition from American Sports and Fitness Association (ASFA). CPR/AED from American Heart Association (AHA). Certified Presenter and Trainer from Institute of Leadership and Management (ILM), UK at Logic Training and HR Development, where he held presentations about goal settings and self-motivation. It’s never too late to start a new healthy lifestyle. E-mail: omar.mamdouh.nutrition@gmail.com Instagram: omar_mamdouh_
Sandra Shama Kaur
Founder of YallaYoga Center
She is the founder of YallaYoga Center in Heliopolis and a pioneer in repackaging Yogic based solutions for Mind & Health Management. In 2012, she completed Yoga Teacher Training at the Kundalini Research Institute, New Mexico, USA. Upon her return, she founded YallaYoga, the center that seeks to create a community of people who are keen to live life with more awareness, better health, and in service to assist one another. She is a Yoga educator, offering group classes, one-on-one sessions and public talks across Egypt.
8 | October 2016
8
Fitness
Benefits of Kundalini Yoga That You Never Knew By: Sandra Shama Kaur
I
often say to students that you cannot stay the same when you practice Kundalini Yoga. The very nature of what we do is to awaken the energy of consciousness. The practice brings to our awareness our self-limited beliefs and habit patterns that we inherited from the past. It invites us to process painful memories that are stored in our subconscious and to release them. It awakens our ability to become intuitive and sensitive, to understand a person or a situation even if no words are said, and to know the consequences of actions before they happen.
focusing on physical alignment, the kriyas are a specific set of exercises that generate energy, organize that energy, and deliver you to a specific energetic state — particularly one of greater awareness. Also within the practice are built-in moments of stillness where we sit quietly and awaken to our self. The breathwork within the kriyas is so powerful that it starts to strip away the layers that veil our consciousness, and in the sweet moments between poses we can sense the fullness of who we are. I noticed over the years many subtle benefits to practicing Kundalini yoga such as:
Will Power: Kundalini yoga awakens your inner will power right at the core of your solar plexus (3rd chakra) at the navel point. What that means is that you build a strong heat in this region, which helps in the digestion of not only food but also past memories and self-doubt. We become much more able to process and digest events that happen and take necessary action immediately to eradicate things, people, or situations that are causing us more harm than good.
I love athletics and many types of rigorous yoga like Vinyassa and Ashtanga. I see these practices as adventurous and challenging. With consistency I see improvements in my speed and performance. I feel a sense of accomplishment when I successfully perform handstands and headstands‌ and even a little pride.
Nervous System: Kundalini yoga strengthens your nervous system. So when you’re in down dog or plank pose for 3 whole minutes and your entire body is shaking, have no fear! Your nervous system is toning. And the stronger your nerves are, the more you will be able to act in a cool, calm, and collected matter in the face of any situation, be it a car accident, big presentation, or family drama.
Brain Power: Kundalini yoga clears the fogginess of the mind. When the mind becomes clouded with several thoughts, it feels a little like a cob web of thoughts have formed and are difficult to untangle and with a few minutes of rapid breath of fire or one minute breath, the mind becomes crystal clear, we feel more alert, focused, concentrated, with a better memory and the capacity to make sound decisions.
My Kundalini practice is a place of transformation. The kriyas and meditations are pretty structured practice, but rather than 10 | October 2016
1
2
3
4
Creativity: Breathing alternate nostrils brings into balance left and right hemispheres of the brain. We usually act, analyze, and do much more frequently than we feel, visualize, and imagine. And that's because the right side of the brain is usually under-stimulated. Kundalini yoga awakens our inner creativity by releasing our worries about the little things and opening us up to infinite possibilities that life has to offer.
5
All Embracing: Kundalini yoga opens the heart center (4th chakra) and poses like Tree pose provide us with security in the root Chakra. So we feel like strong steady trees planted firmly to the earth and when our needs are not met, we don’t feel like it’s the end of
the world. We remain open and trusting that the higher power (God) will provide us with what we need when the time is right. So the world doesn’t collapse when we don’t get that job, fail that exam or suffer from a break up or family death. Whatever it is we gain an attitude of acceptance. Understanding that it’s all-OK. It’s ALL-good. We are open to whatever life has to offer. Compassionate Communication: In Kundalini yoga, poses like shoulderstand open the throat center (5th chakra). Add this to an open heart and we become forgiving, compassionate, and non-judgmental and our lips can bless, give gratitude and kindness to all those around us. Thus don’t be surprised when you start addressing your boss, cousins or neighbor by dear, dearest, sweetheart, my love and
6
so on. More so, when there is something bothering you, you will find the best way to express yourself to bring you to say the absolute truth with all gentleness and tenderness.
7
Awakened Intuition: We spend so much time stuck in our minds, analyzing the pros and cons of each decision when in reality; the answer is always within us. We always have a gut feeling about something but we tend to ignore it. Yoga gives us the ability to pause and listen to the message behind that gut feeling. It enables us to quiet down the mind to the point that our thoughts become still and we can feel what our heart yearns for, something will be good for us.
8
Wise Choices: All forms of yoga make us more conscious human beings. So don’t be surprised if you start acting like a wise guy, refraining from behaviors that cause harm to you and the environment like smoking, drinking, drugs, meat, dairy products, and wastage of water and electricity. Instead, you will choose to consume fresh vegetables, fruits, and whole foods to protect animals and the environment, to serve others through charitable giving, and to take up activities like singing, dancing and art that will remove you from the company of people and surroundings that no longer bring the best out of you. Kundalini Yoga is not to be taken lightly. It is like an express train that shakes and wakes you up. Some kriyas will leave you feeling high and totally blissed out. Other kriyas will really provoke and confront you. What’s important is to stay present and accept pleasure and pain as part of the same journey to health and balance. Our ego naturally leans towards pleasure and comfort. It takes concerted effort and discipline to begin to release the ego’s grip on our consciousness. This effort is the work required to begin to access the truth of who we are, to create a strong connection to our soul and therefore our oul’s work on this planet. It is where we start to make great strides toward living as an enlightened being. I sincerely encourage you to have an experience of Kundalini Yoga for yourself. It will add depth to your existing practice and to your life. We offer a number of Kundalini Yoga classes at YallaYoga. Try out a class and if you find a set that resonates with you, stick to it for 40 days so you can reap the full benefits of the kriya. October 2016 | 11
Fitness
Either Go Super or Drop! By: Ali Abu Ghaben
W
e all get bored from time to time while repeating the exact same motions, sets, and reps, but guess what? You are not the only one who feels like that. It’s a mutual feeling between you and your entire body; even your muscles get bored. If you don’t feel sore as you used to, get big as you used to, or feel puffed while working out as you used to, then change what you are used to. Diversity is one of the keys to progress and because success doesn’t always have one way, what might not work now may work later, and what works now might not work later, so regarding your body and training there are thousands of ways to divert your training program or plan or function. Some people switch from normal lifting to functional training, cross-fit, or even some kind of other sports to break the patters. This time we will dedicate it for lifting lovers who don’t want to detour, but want to change. We will talk about sets concerns and how you can manipulate them to your own good. Regarding that, we will be explaining the types of sets that you can perform to hit your muscles differently and efficiently.
12 | October 2016
Superset Basics:
Superset is a more advanced way to lift weights that require doing two exercises, one after the other, with no rest in between. The exercises can be for the same muscle group, which is my favorite way of using them, for different muscle groups or even using different activities. For example: a strength exercise followed by a cardio exercise. The idea is to do one exercise and, instead of resting and doing another set, you just do a different exercise and alternate those exercises for your desired number of sets.
Types of Supersets:
You may be surprised at how many options you have when it comes to supersets. Some of the basic superset training methods include: 1. Pre-Exhaustion Supersets:It involves two exercises for the same muscle group. The first exercise is an isolation move, which targets one muscle group, and the second is a compound movement, which targets multiple muscles. Example: Leg extensions, which target the quads, followed by squats where (gluteus, hamstrings, and inner thighs) are not exhausted yet. 2. Post-Exhaustion Supersets:This is the opposite of pre-exhaustion. You start with the compound groups then focus on one. 3. Compound Superset: This is harder since you’re putting together two compound figures, requiring more energy and strength. Like pushups followed with dips. 4. Isolation Supersets: In this one, combine 2 isolation exercises. Example: Dumbbells flies followed by a cable crossover.
5. Opposing Muscle Groups: When you do two exercises that target muscle opposing muscle groups, one muscle gets to rest while the opposite muscle works.You can pair biceps and triceps, hamstrings and quadriceps, chest and back. 6. Tri-Sets:This is the same superset,but engaging three figures instead of two, preferably the last one would be an isolation exercise. 7. Cardio and Strength Supersets: Another option for super setting involves pairing a cardio exercise with a strength exercise. Putting these together in a certain way can add intensity to your workouts, overloading your muscles and forcing them to adapt and grow stronger. For best results, try working the same muscle for both exercises.Obviously, there are many choices for setting up a super set workout, but the most important thing is that you warm up well without applying it subsequently and recover well during and after each workout using BCCA & L-Glutamine. A Drop Set is when you perform an exercise with a certain weight and then descend that weight by a certain amount doing another number of reps and the process could be repetitive.
Dropping Benefits:
Drop sets are not meant for nothing, but to make sure that the muscle is squeezed to its tightest measure, working all its fibers and secondary muscles can help enhance more hormones and put more nutrients into the muscle. This helps raise metabolism as well for leaner muscles, so it goes perfectly along with lean bulking phases.
Ways to Drop
• Wide Drop – this means you use a 30% weight reduction per drop. • Tight Drop – this means you use a 10-25% weight reduction per drop. • Ascending Drops – or, Reverse Drops as you are adding weight, not decreasing weight. This is a rare technique I first heard about in the late 80’s. After you hit failure with your first working set, you add a few pounds, knock out what you can, and do it again for one set. • Low Rep or Power Drops - low reps and heavy weight, a favorite of the first Mr. O, Larry Scott. This to my mind puts it a little closer to rest pause, which often involves heavy weight and low reps. • The 6-20 Method - heavy weight for 6 reps, cut the weight in half and do 20 reps, this is more a manipulation of rep ranges and is based on the idea that different rep ranges work different aspects of the muscle. • Pre-determined Ascending or Descending Rep Ranges – This is really somewhat removed from real drop sets as it again manipulates rep ranges – you are using predetermined reps in either a descending series of drops or an ascending series of reverse drops. • Drops combined with Rest Pause and Other Intensity Techniques, Such As Drop Set Super/Triple Sets - A weight reduction over 2-3 sets but using two or three different exercises that are similar in how they affect the muscle.
October 2016 | 13
Fitness
The Pros and Cons of Training Together By: Victoria Haig
M
aking a date to train with someone is a great accountability tool, but what if that ‘date’ is actually a date? Can working out with your special someone make you both fitter as well as fit better together? We’ve all seen the gym memes of hard bodied smug twenty something’s proclaiming: Couples that workout together stay together. Navigating the complex terrain of relationships is difficult enough at the best of times, is something as precious as our workout time, which frankly often doubles as our time to unwind, really meant to be shared with a significant other? Could this be the best thing you ever do as a couple or the worst? Let’s examine the pros and cons of working our together.
14 | October 2016
The Pros
When couples work out togtheher, it can have positive after-effects that transcend every aspect of the relationship. It provides not only an opportunity to spend some quality time together but also builds trust and patience. Relationship psychotherapist Dr. Jane Geer states: “Both partners come away with feelings of synchronicity, cooperative spirit, and shared passion.” Exercise releases endorphins or happy hormones into the body – these help you manage the stresses and strains of everyday life. Exercise has been proven to protect against erectile dysfunction and improve blood flow in a way that could turbo charge your physical activities in the bedroom. If you are still just dating then better body composition, sleep, and a sharper brain are some of the other benefits you can reap. On the other hand, if you are already parents – then think of the hugely positive impact you will be having on your children, who tend to do as we do and not as we say, as they in turn mimic these healthy habits.
The Cons
People often joke that finding the ideal workout partner is harder than doing the Rubrik’s cube, isn’t it therefore unrealistic to expect your partner to perform at the same pace and level that you are comfortable with. My partner and I are both very active so we envisaged working out together would be a terrific opportunity to bond – how wrong we were! We both have different goals and diverse tried and tested methods that are best for us in terms of our goals, enjoyment, and keeping in shape. Neither of us is particularly willing to compromise, or be lead by the other. Trying to manage schedules can prove challenging too, especially when you throw children into the mix, finding coinciding time in two peoples’ busy life isn’t always easy. Even if you can find the time, finding a routine that works for you both and that you both enjoy can be perplexing. There is a thin line between motivation and nagging – if one partner is too eager they may seem over bearing or their ‘motivation’ may feel like unnecessary pressure. People tend to think their way is the right way and can be guilty of pushing their approach on you. Finally if you already spent a lot of time together it might not be suitable for you to work out together as well. One of the biggest reasons people work out aside from the obvious health benefits is the downtime; exercise can help people to switch off. If your partner intrudes on that time it could very quickly lead to some festering feelings of resentment.
To Conclude
If you are new to working out, embarking on a program can be daunting, I mean let’s face it; gyms, cross fit boxes, and boot camps can be pretty intimidating places, so if you’re starting out, starting out together could be the making of your training and of you as a couple. For the more seasoned fitness fanatic it might not be easy and although your notion of fitness may differ vastly, trying something new can greatly benefit your fitness profile and bring you closer together. Start by maybe keeping the weekends for training together. Try not to push your methodology and look for common ground. Patience, love, and communication seem to be the key for most things in life and that includes working out together.
October 2016 | 15
Fitness
7
Tips to Make Your Workout More Joint Friendly If It Hurts, Don't Do It.
Yes, if it hurts, don’t do it. But that doesn’t particularly mean you should abandon that movement and muscle for good! For instance, a multijoint movement like a bench press may aggravate a sore shoulder, while an isolation exercise like cable cross-over can execute other muscles if you alter the angle you’re employing.
Control Motions and Avoid Bouncing
Nothing worsens a sore joint more than placing additional weight on the bar and executing the movement in a bad posture. Bouncing or thrusting from a loaded movement can place stress on the joints, ligaments, and tendons. It is better to reduce the load and focus more on technique while exploiting a smooth, controlled motion.
Free Weights vs. Machines
While every aspect has its pros and cons, machines force you to work on one direction, which curbs range of motion. If you can’t balance a weight very well, you may try completing the same move using a barbell, dumbbells, or cables.
Focus on Time under Tension Rather Than Training to Failure
Training to failure is often accompanied by serious joint breakdowns and trivial improper technique if done constantly. Pushing yourself to just short of failure while keeping controlled motion, on the other hand, can be a good strategy for at least some of your workouts.
Incorporate Specific Training Cycles
Joint pain can impede training progress and may develop into an injury. Our joints are not designed to handle constant robust resistance and weight training. Individuals who push forward and work hard tend to become more prone to shoulder, knees, elbows, or hips injuries, or oftentimes to the joints: tendonitis, bursitis, arthritis, and so on. So instead of handling discomfort or depending on over-the-counter medications to soothe pain, let’s instead adapt our mindset to healthy habits that place less strain over the joints. Here are few recommendations that can help keep you in the gym and off the sidelines. 16 | October 2016
If you constantly push to the limit, you will eventually risk something – like your joints. However, if you alternate your loads, you will still stress the body while allowing periods of active recovery. Instead of dedicating weeks for lighter lifting, hypertrophy, or lifting super-heavy, you will incorporate all of these within just one week.
Slow Rep Speed
Speed is the key. Simply, not all intensity-boosting techniques necessitate near-maximal loads; when you slow down rep speed, you put more stress on the muscles and take it off the joints. This in turn enhances hypertrophy and reduces momentum. Another remarkable technique called reverse movements minimizes elastic energy by pausing at the bottom of a movement for a few seconds. This technique increases strength.
Avoid This Habit!
Some novice lifters consume over-the-counter anti-inflammatory pills to survive the irritating pain and focus more on gaining quicker results. Truth is, you are masking the pain and not reverting it. One downside to this habit is that you may trigger further complications and damages without feeling it, which will eventually lead to injury and up to several months of rest. Not a smart plan! Another negative factor is that chronic use of these meds can be harmful for your liver.
Weight Loss
The Blood Type Diet Under the Spotlight
Bulletins
Y
ou foster new healthy habits. You eat salmon and vegetables, exercise frequently, and even walk during the break and take the stairs. But if you are still pestered by midday tiredness, digestion problems, and weight loss failures, you may consider an unusual mean of weight loss – the one related to blood type! The novel theory states that if you adopt a diet that is designed specifically for your blood type, your body will digest and absorb food more efficiently and you will begin to experience the benefits of a leaner, more energetic body.
TYPE
What to Avoid: You might face some difficulties digesting dairy, eggs, and gluten. Beans and legumes can possibly mess up with your digestion and make you retain fluids. Also the consumption of cruciferous veggies like cabbage and cauliflower should come to an end as they inhibit thyroid function. What to Eat: Lean beef, lamb, turkey, seafood, and chicken. Your Workout: It is imperative to workout regularly in order to stay fit. Swimming, cycling, running, and weight training are good for you.
TYPE
What to Avoid: ABers are more likely to digest a wide range of foods except acidic foods. What to Eat: You need to focus on healthy foods like vegetables, fruits, and seafood. Your Workout: Since you pull from both blood types, you should come up with a combo that mixes calming exercises with high intensity workouts. 18 | October 2016
TYPE
What to Avoid: If you suffer from disrupted sleep, fat gain and insulin resistance, muscle loss, and Obsessive-Compulsive Disorder, you must limit sugar, caffeine, and alcohol. Prohibit stressful factors such as loud noise, overwork, and extreme weather conditions. What to Eat: Type As have the digestive enzymes and bacteria it takes to digest grains and plants; however, they produce fewer meat-digesting enzymes. It is recommended to rely on plant protein from beans, seeds, nuts, and soy, as well as replenish your body with veggies, fruits, cereal, and pastas. Your Workout: Since you stress easily, opt for calming exercises such as yoga, dancing, and Pilates.
TYPE
What to Avoid: Thankfully, this blood group has the least dietary restrictions! What to Eat: Leafy greens, vegetables, fruits, and dairy are your best friends. Your Workout: You may feel an urge to sustain the mindbody balance. In such cases, you may stick to activities that have mental component, such as martial arts, cycling, golf, and tennis.
potterycafe.net
Enjoy our new summer drinks! • Madinaty • Chillout Mall • Sodic (westown hub) • Lpassage (Alexandria) • Court yard Maadi • New Cairo • Cairo Festival City Mall • Tivoli Dome Heliopolis & Zayed • Maadi • Zamalek • Mall of Arabia • Heliopolis
Weight Loss
7 Ways Apple Cider Vinegar
Will Change Your Life
A
s a folk
remedy, apple cider vinegar has been attributed to a wide range of magical properties and remedies that extended to weight loss. While there is not much scientific evidence to back up these claims, Carol Johnston, PhD, a registered dietitian and professor at the School of Nutrition and Health Promotion at Arizona State University in Phoenix who's been studying the actual effects of vinegar for years, claims that while all vinegars contain an active ingredient known as acetic acid, darker-colored vinegars contain trace quantities of antioxidants found in dark colored fruits. And the best way to trace vinegar consumption’s effect on an individual is to add 1-2 tablespoons of vinegar to one glass of water and drink it on an empty stomach right before having breakfast.
DON’T
Think about drinking it first without diluting it in a cup of water per tablespoon, nor overconsume in large quantities. Your esophagus isn’t designed to handle this quantity of acid. While there is no actual evidence that correlates apple cider vinegar with weight loss, one tablespoon has numerous significant effects that you certainly don’t want to miss! 20 | October 2016
Reduces Bloating
Vinegar can surge the acidity in the stomach, which helps the food to easily break down and impel into the small intestine. This speedy digestion will also eliminate the occurrence of burning sensations and trigger feelings of fullness.
Blocks Some Carbs!
In theory, the acetic acid component found in vinegar intrudes with the enzymes in your stomach that digests starch, which delays the absorption of calories from carbohydrates consumed. Hence, it can aid in weight loss.
Decreases Blood Pressure
Animal studies suggest that apple cider vinegar is one of the best natural ways to reduce blood pressure. The main component of vinegar, acetic acid, can make a vivid difference.
Lowers Cholesterol
According to a study published in the British Journal of Clinical Nutrition, researches found that one tablespoon of apple cider vinegar in the morning can increase bile production and support the liver. Both liver and bile are responsible for either creating or breaking down cholesterol, hence apple cider vinegar is an effective way to lower bad cholesterol.
Alleviates Heartburn
Individuals who experience heartburn that stems from bacterial infections should consume apple cider vinegar to neutralize the acid and feel comfort. However, apple cider vinegar can aggravate the heartburn if lesions in the stomach ulcers or esophagus have caused it.
Balances pH level
Even though vinegar is considered to be acidic, it posses a neutralizing effect once it is inside the body. Meaning, it can sustain an alkaline acid effect. This factor can strengthen the bone density with time, which is an imperative issue for almost all people.
Keeps You Full
In a small study called “Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects” researchers found that people who consumed vinegar before eating a breakfast of white bread felt more satisfied 90 minutes after eating compared to people who only ate the bread.
DID YOU KNOW
Apple cider vinegar comprises of potassium and enzymes that can prevent the buildup of lactic acid in your body and banish fatigue consequently.
COOKING WITH APPLE CIDER VINEGAR
There are endless creative means to use apple cider in cooking. Drizzle over cooked veggies, marinade meat and fish, mix with salad dressing, or add to baked goods.
Find Your Favourite Yoga Style! Starts October 10th Weekdays 6:30 - 8:30 PM daily
Train Hard & Recover Fast with Yin Yoga! Starts October 31st Booking Deadline October 15th Start Time 3:30 PM
Fire Flow 14 Day Challenge with Hot Vinyassa! Starts October 31st Booking Deadline October 10th Start Time 7:30 PM
Justbreathe@yallayogacenter.com +2 012 222 99 506 +2 012 786 63 371
Nutrition
Cockroach Milk:
The New Protein Powerhouse You Need
It seems that this small insect we once thought useless and of unfriendly appearance could be the next trend among nutrition-conscious. A new research and a number of circulating articles raised awareness to the new unrivalled super food, revealing concrete information about the expected dominance of cockroach milk in the food market.
The research also revealed very interesting mechanism behind the formation of crystalized milk. “The interest here was, what is it really made of?” said Leonard Chavas, one of the scientists behind the research.
The research attempted to comprehend how Diploptera Punctate, a type of cockroach known as the Pacific beetle cockroach, obtains nutrients from their mother. The paper found that cockroach milk production is very different than the lactation mammals do. Basically, the mother nourishes its growing offspring with protein-rich liquid secreted by its brood sac, the roach version of a uterus. This amount of nutrition is too high that it is not used up all at once, hence the milk is crystalized in the gut of the embryo and used slowly over time. This system helps the embryo survive any condition without food for long duration.
The protein-rich wonder is a complete food – it contains all types of essential amino acids, carbohydrates, lipids, fats, and sugars. Moreover, there is three times the amount of energy found in the same amount of buffalo milk and four times the equivalent of cow’s milk. The energy content is very high that it helps infants within this unique species grow much bigger than cockroach babies of other species. And surprisingly, all of these nutrients are also found in breast milk and are mandatory for a healthy infant.
22 | October 2016
So, will cockroach milk be the perfect supplement for humans?
Milking one cockroach at a time is certainly not a particularly time friendly task and will not feed the growing world population. Furthermore, the human gastrointestinal system is no similar to the cockroach midgut, consequently these crystals are not yet confirmed to provide a remarkable improvement in human nutrition. However, the results do offer promise for the development of edible nutrients rich supplements for human. The team behind the research is trying to understand the biological and chemical mechanisms underlying the process to bring it to mass production. It may take several years, but the gate is open to a new path that may curb malnutrition within all countries. Though it may not sound like something we may do, but probably soon we may find it ok to dip some ginger cookies in cockroach milk during cold winter days to pack some protein!
Publishing was Never
Easier
23 Emad El Din Kamel St., Nasr City, Cairo, Egypt Tel/Fax: (+202) 22627533 www.ladybirdmagazine.com
October 2016 | 23
Nutrition
Increase Muscle Mass With These Super Foods By: Dr. Omar Mamdouh
T
estosterone is a hormone that is responsible for numerous physical characteristics, including growth of muscle mass, bone density and maturation, improvement of cognitive abilities, increase of strength and sports performance, and consequently a drop in body fat. Studies have shown that minor nutritional interventions can boost testosterone levels in as little as 4 weeks. Unfortunately, many dietary and lifestyle habits in addition to environmental factors can negatively affect the testosterone levels, such as: • Extreme hypo-caloric diets: Very low calorie diets used for fat loss or used by athletes. • Tobacco smoke, either direct or indirect. • Alcohol consumption. • Environmental pollutants, such as those present in industrial areas where metal welding, lead, or copper smoke are present. • Still, you can improve your testosterone level through the consumption of some common nutrients and chemical compounds.
24 | October 2016
1. Garlic
Studies have shown that garlic can increase testosterone levels while lowering cortisol levels. It's thought that this is due to a chemical in garlic known as diallyl sulfide. Garlic increases levels of luteinizing hormone (LH) in the plasma, which in turn stimulates the testes to produce more testosterone. Suggested Intake: 900 mg daily, preferably split into multiple dosages throughout the day.
2. Magnesium
Numerous studies on men have shown magnesium to be positively associated with total testosterone. Unfortunately, deficiencies in magnesium are common because people don't generally get enough of it from dietary sources. What magnesium does is increase the bioavailability of testosterone. As a natural process of aging – or as a consequence of low protein diets – sex hormone binding globulin (SHBG) concentrations increase and these globulins bind with testosterone so that it's unavailable to the body. However, one study showed that testosterone preferred binding to magnesium rather than SHBG, thus preserving free levels of testosterone, and hence its anabolic effects, too. In another study, 30 males aged 18-22 (both sedentary and active) received 10mg/kg magnesium for four weeks and it elevated their free and total testosterone values. Interestingly, those individuals participating in intensive exercise activities were observed to have even greater increases in testosterone levels in conjunction with magnesium supplementation. Suggested Intake: 420 mg to 750 mg daily. Dietary Sources of Magnesium: • Dark green vegetables (spinach, broccoli, kale, collard greens) • Fish (halibut, salmon, mackerel, tuna) • Nuts (cashews, peanuts, almonds, brazil nuts) • Seeds (pumpkin seeds, sunflower seeds, flaxseeds) • Legumes (black beans, kidney beans) • Avocados • Bananas • Raisins
3. Vitamin K
One of the many functions of vitamin K is increasing the activity level of testosteronesynthesizing enzymes. Vitamin K has been shown to stimulate testosterone production through the activation of protein kinase enzymes while also being involved in testosterone synthesis in the testes. Suggested Intake: 30 mg to 50 mg daily. Dietary Sources of Vitamin K: • Hard and soft cheeses • Green leafy vegetables such as kale, spinach, broccoli • Egg yolks • Butter • Animal organs (chicken and cow liver) • Fish eggs
4. Zinc
Low testosterone is commonly associated with zinc deficiencies as testosterone receptors are often altered in zinc deficient individuals. Adding zinc to the diet has been shown in various studies to increase levels of luteinizing hormone, a pituitary hormone that stimulates testosterone production. Studies have also shown zinc to be a strong aromatase inhibitor, which can block the conversion of testosterone to estrogen. Suggested Intake: 40 mg daily Dietary Sources of Zinc: • Shellfish (oysters, crabs, lobster, shrimp) • Beef • Pork • Chicken • Dairy products (Swiss cheese, yogurt, milk, cheddar cheese, mozzarella) • Legumes (baked beans, kidney beans, chickpeas, white beans) • Oatmeal • Nuts (cashews, almonds, pistachios, pecans, walnuts) • Seeds (pumpkin, squash, pine nuts, chia, flaxseeds)
Take-Home Message:
• To ensure optimal levels of testosterone, consume an adequate amount of calories for your activity levels with an emphasis on dark-green leafy vegetables, protein from animal sources including organ meats, garlic, and the use of a zinc/magnesium supplement like ZMA.
October 2016 | 25
Nutrition
The Magic Fruit You Need
By: Dr. Ahmed Mostafa
Kiwi fruits are rich in many vitamins, flavonoids, and minerals. In particular, they contain a high amount of vitamin C (more than oranges), as much potassium as bananas, and a good amount of beta-carotene. These substances are most likely flavonoids that help protect our cells from oxidative damage, and are therefore considered very helpful in protecting our DNA from mutations and damage.
26 | October 2016
Health Benefits of Kiwi Protection from Age-Related Macular Degeneration (ARMD) Rich in vitamin C, A, and E (the most common antioxidant vitamins), kiwis significantly help in protecting against ARMD.
Antioxidant Properties of Kiwi Fruit
It is important to note that kiwi fruits contain a remarkable amount of vitamin C, E, and A. Vitamin C is a water-soluble antioxidant that has been proven to protect our body from free radicals, dramatically improving the health of individuals who consumed
it regularly against all kinds of disease, from cardiovascular problems to cancer and obesity. Vitamin E has been proven to have similar effects, but it is fatsoluble and thus complimentary to vitamin C in its functions. Kiwi fruits contain both these vitamins in high amounts, which help protect our body against free radicals from all fronts.
Kiwi Fruits Have High Fiber Content
The high content of dietary fiber helps improve diseases such as diabetes and colon cancer, by controlling sugar levels, since fiber binds to toxic compounds in the colon and helps us expel them. Fiber has also been proven to reduce cholesterol levels, enhance the conditions of patients with cardiovascular diseases, and lower the risk of heart attacks.
Kiwifruit is the most nutrient-rich of the top 26 fruits consumed in the world today. It also has the highest density of any fruit for vitamin C and magnesium limited mineral in the food supply of most affluent countries and a nutrient important for cardiovascular health. Among the top three low-sodium and high-potassium fruits, kiwifruit ranks number one. Kiwifruit may be classified as an excellent source of vitamin C as well as dietary fiber. By the FDA’s definition, kiwifruit would also be a good source of vitamin E and potassium. Kiwifruit is low in fat and contains no cholesterol. Unlike other fruits, kiwifruit has an unusually broad complement of nutrients. Most fruits tend to be high in only one or two nutrients, but kiwifruit delivers 8% DV of folic acid, 8% DV of copper, 8% DV of pantothenic acid, 6% DV of calcium and magnesium, 4% DV of iron and vitamin B6, 2% DV of phosphorus and trace amounts of vitamin A (beta carotene) and other vitamins and minerals.
Cancer
Kiwifruit has been shown to contain an antimutagenic component that helps prevent the mutation of genes that may initiate the cancer process. The presence of glutathione may account for the reduction. • Carcinogenic nitrates are formed during the smoking or barbecuing of foods. When nitrates are ingested, a process called nitrosation can occur, in which free radicals nitrosamines are formed that may lead to the formation of gastric or other cancers. Kiwi has been demonstrated to aid in the prevention of nitrosation. • In another in vitro test with cultured mammalian-cell lines, kiwifruit extract was found to inhibit melanoma, or skin cancer. • The amino acid arginine present in kiwifruit, is being looked at by cardiologists to improve post angioplasty blood flow and actually prevent the formation (or reformation) of plaque in the arteries. • Kiwifruit is ranked as the fourth highest natural antioxidant potential next to the red fruits containing high levels of beta-carotene. • Lutein, an important phytochemical found in kiwifruit, has been linked to the prevention of prostate and lung cancer. • In addition to kiwifruit being recognized by the FDA as an excellent source of dietary fiber, studies indicate that it contains another not-yet-isolated compound that accelerates digestive transit time even faster than dietary fiber aloneóimportant for colorectal cancer prevention. The benefit of this laxative action is to decrease the build-up of cancer by promoting metabolites. • Kiwifruit is one of the few fruits that are green at maturity, and chlorophyll is responsible for that color. Several studies have suggested that chlorophyllin, a derivative of chlorophyll, is an inhibitor of liver carcinogenesis.
Depression
• Inositol is found in kiwifruit. Recent studies have shown that inositol acts as a precursor of an intracellular second messenger system that can help in the treatment of depression.
Diabetes
• Inositol, a sugar alcohol naturally occurring in kiwifruit, may play a positive role in regulating diabetes. Inositol supplements may improve nerve conduction velocity in diabetic neuropathy. • Inositol plays a role in intracellular responses to hormones and neurotransmitters. It acts as a second messenger in cell signaling processes.
Hypertension
• Cardiologists believe the sodium-to-potassium ratio is critical for heart health. That ratio is extremely favorable in kiwifruit.
Immunity
• Kiwifruit has been shown to be an immune booster most likely due to its extremely high vitamin C content and its complement of antioxidant compounds.
Impotence
• Kiwifruit contains the amino acid arginine, a well-known vasodilator that has been used to treat impotence in men.
Physical Fitness
• Kiwifruit contains a wide range of minerals (electrolytes) essential for replenishing those lost during exercise especially in hot environments. It is also a naturally significant source of electrolytes for a pre-workout regimen.
Stress Reduction
• Kiwifruit contains a relatively high level of serotonin. Serotonin causes a calming effect in most individuals.
Weight Control
• Calorie for calorie, kiwifruit is one of the most nutrient-rich fruits. You get the best balance of nutrients per calorie (the most nutrients for the fewest calories) from kiwifruit, cantaloupe, papaya, and lemons.
Summary
Eating kiwi fruit is clearly a healthy choice, and is particularly useful in these cases: • Prevents asthma. • Prevents wheezing and coughing, especially in children. • Protects our DNA from mutations. • Provides a healthy amount of antioxidants and vitamins. • Helps prevent colon cancer due to its high fiber content.
Nutrient: Value Per 100 Grams • • • • • • • • • •
Vitamin C: 75.0 mg Vitamin A: 175 IU Potassium: 332 mg Calcium: 26 mg Magnesium: 30 mg Phosphorus: 40 mg Iron: 0.41 mg Sodium: 5 mg Thiamin: 0.020 mg Riboflavin: 0.050 mg
• • • • • • • •
Niacin: 0.500 mg Protein: 0.99 g Total lipid (fat): 0.44 g Carbohydrates:14.88 g Fiber: 3.4 g Cholesterol: 0 mg Water: 83.05 g Energy: 61 kcal October 2016 | 27
Health
Cholesterol: A Friend or a Foe?
28 | October 2016
The unhealthy lifestyle choices and sedentary habits that are plaguing the nation have always been the major contributor to low life expectancy and high risks of diseases in Egypt. Diseases linked to high cholesterol are prevalent and prevention information remains obscure among the majority of population. Our bodies need healthy levels of cholesterol to function. Cholesterol is a fatty substance that the liver produces naturally. It is essential for the formation of vitamin D, cell membranes, bile acids, and certain hormones. We also receive up to 25% of our body’s cholesterol from foods we eat, especially animal fats. In general, cholesterol can’t dissolve in the blood and hence it can’t travel through the blood by itself. It must be transported to and from cells through the bloodstream by carriers called lipoproteins (a group of soluble proteins and fat). When a patient is diagnosed with high cholesterol, it usually means that there is more cholesterol in the blood than one need. There are two kinds of lipoproteins that our bodies need. High-density lipoproteins (HDL) are responsible for sweeping off additional cholesterol from the tissues and cells and return it to the liver for repurposing. That’s why is called the “good type of cholesterol.” Low-density lipoproteins (LDL), on the contrary, transport cholesterol to where it’s need; however, too much cholesterol can lead to serious health problems like heart attack, stroke, or artery disease. Thus, it is often referred to as the “bad type of cholesterol.” The job of the arteries is to transport blood from the heart to different parts of the body. When the body has low level of HDL and excessive level of LDL, it becomes more likely that the arteries develop plaque – a hardened blend of cholesterol, fat, and other elements. This plaque narrows the coronary arteries, making it very hard for the blood to reach many organs. If blood flow to one section of heart muscle is blocked, a heart attack
becomes very likely. This suggests that the blood flow must be repaired fast or else it will put the patient at a high risk of permanent heart damage or death. Symptoms of reduced blood supply to the heart include chest discomfort, pressure, and pain in the jaw, neck, shoulders, arms, or back. The same condition can happen to the brain. When the blood fails to reach the brain properly, the brain becomes deprived of oxygen and brain cells damages. Symptoms of reduced blood supply to the brain include trouble speaking, seeing, or moving limbs. Plaque can block blood flow to the kidneys and stomach, causing gallstones and intestinal ischemic syndrome among others. Symptoms include abdominal pain, nausea, vomiting, and bloody stools. Moreover, plaque can also block the blood supply to the limbs, increasing the risk of infection in those limbs or tissue death.
What Causes High Cholesterol? The liver produces the adequate amount of cholesterol that the body needs, but cholesterol is also present in many of the foods we consume nowadays. Eating too many foods that contain immoderate amount of cholesterol, especially the unhealthy foods, can elevate the level of LDL cholesterol in the blood. Examples of food you should consume in moderation include: • • • • • •
Red meat Liver Full dairy products Deep fried foods Peanut butter Processed foods
Some individuals have familial hypercholesterolaemia – an inherited condition characterized by high cholesterol level. Other conditions like diabetes and hypothyroidism may also trigger high cholesterol.
Who Is at Risk for High Cholesterol?
citizens between the age of 15 and 65 have 3 to 5 risk factors of being victims to non-contagious diseases, such as diabetes and high blood and cholesterol levels. The majority of Egyptians lead unhealthy lifestyle choices, which make them prone to high cholesterol. Unhealthy cooking methods and food choices with excessive amount of saturated fat, extreme food portion, pollution, smoking, and sedentary lifestyle are all factors that have became a traditional norm among many citizens. When left untreated, high cholesterol can form plaque in the arteries, causing life-threatening complications such as stroke, heart attack, chest pain, high blood pressure, chronic kidney disease, and peripheral vascular disease.
What Can You Do About It? The lifestyle you commit to can either drop or worsen your high cholesterol. The following ways can help lower your cholesterol. • Eat a diet low in saturated and trans fats. Avoid fried or fatty foods as well as too many carbohydrates and processed sugars. • Eat fish rich in omega-3 fatty acids including salmon, mackerel, and tuna, to lower your LDL cholesterol. Walnuts, ground flaxseeds, and almonds are non-fish products that are also rich in omega-3 fatty acids. • Limit alcohol consumption. • Exercise at least 30 minutes a day, five days a week. • Quit smoking. • Sustain a healthy weight. • Get your cholesterol checked on regular basis.
TIP
Garlic, green tea extract, soy, ground flaxseed, and artichoke are among the foods and herbs that can help lower your cholesterol.
A survey conducted by Egypt’s Ministry of Health in 2012 revealed that 52% of
October 2016 | 29
Health
Awareness Month:
Keep Breast Cancer Out of Your Future! By: Noura Hassaballa Although the exact cause of breast cancer has not been yet identified, there are still main risk factors that need to be taken into consideration. Some women who are at higher risk of breast cancer may never get it; while others with no known risk factors could still develop it. Symptoms of Breast Cancer
1. Breast lump. 2. Armpit or breast pain that is not related to menstrual cycle. 3. Pitting or redness of the skin of the breast, like the skin of an orange. 4. A rash around or on one of the nipples. 5. A swelling or lump in one of the nipples. 6. An area of thickened tissues in a breast. 7. Nipples discharge, sometimes containing blood. 8. The nipple changes in appearance; it may become sunken or inverted. 9. Change in breast size or shape. 10. Peeling or scaling of the nipple’s skin. It’s very important for women to get a mammogram once a year.
What Is Breast Cancer?
A type of cancer that usually starts off in the inner lining of milk ducts or the lobules that supply them with milk. Males also develop breast cancer. “According to the National Cancer Institute, 232,340 female breast cancers and 2,240 male breast cancers are reported in the USA each year, as well as about 39,620 deaths caused by the disease” (Medical News Today).
Some Causes of Breast Cancer
Most women with breast cancer can’t pinpoint an exact cause. Doctors as well haven’t found the precise cause of breast cancer. 1. Aging: Any women is prone to breast cancer after the age of 50 or menopause. The older she gets the higher her risk of developing breast cancer is. Younger women are sometimes affected as well. 2. Family history: Your risk of breast cancer increases if a close family member like your mother, sister, or daughter was diagnosed with breast cancer at a young age. However, some people who are diagnosed with breast cancer have no family history of the disease.
30 | October 2016
3. Obesity: Fat tissues produce excess amounts of estrogen, high levels of which have been associated with the risk of breast, endometrial, and some other cancers. After menopause, when the ovaries stop producing hormones, fat tissue becomes the most important source of estrogen. 4. Having your first child at an older age: Giving birth to the first child after the age of 30 may have an increased risk of breast cancer. 5. Beginning your period at a younger age: Beginning your period before age 12 increases your risk of breast cancer. 6. Responsible genes: Researchers have identified two genes BRCA1 and BRCA2; human genes that produce tumor suppressor proteins. These proteins help repair damaged DNA, and therefore, play a role in ensuring the stability of the cell’s genetic material. When either of these genes is mutated or altered, such that its protein product either is not made or does not function correctly, DNA damage may not be repaired properly. As a result, cells are more likely to develop additional genetic alterations that can lead to cancer.
Worst Food:
1. High-fat dairy 2. Red meat (not more than 500g per week) 3. Sugar (not more than 6 teaspoons per day) 4. Smoked food 5. Salty food 6. Excessive fat intake
Best Food:
1. Broccoli 2. Salmon 3. Olive oil 4. Parsley 5. Plums and peaches 6. Beans 7. Walnuts 8. Turmeric 9. Garlic 10. Apples 11. Pomegranates 12. Flaxseeds 13. Soy beans 14. Berries 15. Green tea 16. Mushrooms 17. Spinach 18. Tomatoes
Deverana Spa brings unique Thai massage to Cairo
D
usit Thani LakeView Cairo hotel’s soft-open Deverana Spa will offer an unrivalled excellence in massage, beauty and therapy, as Spa manager Sombat Boonthon and her entire staff of 11 are all from Thailand and were expertly schooled and trained in Thai techniques.
Sombat, from the Thai capital Bangkok, brings her experience in Hospitality Management from Martin College, Brisbane and - also in Australia - qualified after two years at the Queensland School of Beauty Therapy, Toowong. Sombat participated in the openings of three of the world’s best-known spas: the Earth Spa by Six Senses Hua Hin, Six Senses Candao, Vietnam, and Opium Spa at the Siam Hotel in Bangkok. Her career path began as an assistant spa manager at Trat Province, followed by two years at Phuket as a spa manager before she moved to Hua Hin, Bangkok and Vietnam.
Now Sombat is thrilled at the prospect of bringing the skills and experience of her team to Cairo. She said: I hope to apply all my knowledge and experience to the Devarana Spa. I can clearly see how it differs from any other spa in Egypt from the menu of services, facilities, treatments and therapies that will guide guests towards their wellness and beauty goals.” Her vast knowledge does not end at massage and beauty therapies. Sombat has also been practising Hata and Tai Chi yoga for 10 years, along with being a level I Reiki practitioner, all of which contribute to the experience and knowledge she learned
under Ms. Jiranan Uengamporn, Manager of Spa Operations at Devarana Spa corporate office in Bangkok She is joined by the following team: Ruethairad Raikunta, Sawitree Saisook, Panita Lungla, Wanpen Sripadtha, Khemmanut Sirireangpat, Raweewan Kanjanathawee, Waeodao Matarak, Thananya Kaewkoon, Khemjira Lvecha, Khanjanaporn Nijitalo and Nittaya Khanawapeewho.
Health
Hamstring Strain
Injuries:
The Type of Tears You Don’t Want to Live With
O
ne of the most common injuries in sport is the hamstring strain, as the hamstring muscles are very prone to tears and strains. Hamstring strains strike athletes who play sports that necessitate a high degree of speed, power, and agility such as skaters, runners, and basketball and football players.
Anatomy
Located on the back of the upper leg, the hamstring group of muscles consist of three separate muscles; Biceps Femoris, Semitendinosus, and Semimembranosus. The hamstring muscles are attached to the lower part of the pelvis and to the upper part of the tibia and fibula located right below the knee. The main duty of the hamstring is to flex (bend) the knee and extend (straighten) the hip joint.
Injuries
The main trigger of hamstring injuries occurs when an imbalance between the quadriceps muscles and the hamstring muscles take place. The quadriceps is a very large and strong group of muscles that help straighten the leg. Hence, when you perform a wrong movement, the quadriceps muscles overstretch or place tension on the hamstring muscles. Acute hamstring strain is also very likely to occur when a sudden force is applied to the hamstring muscles. This unexpected move can be the outcome of poor flexibility or strength, weak gluteus, hamstring muscle fatigue, inappropriate movement, absence of proper warm up, or an imbalance between the quadriceps and hamstrings. Age, previous hamstring injuries, and sudden change in direction such as acceleration and deceleration are among the proven risk factors of hamstring injuries, as well.
There are two well-known factors that can instigate impulsive hamstring strains, which are sprint related or stretch related strains. 32 | October 2016
The first type of strains usually occurs at the lower part of the thigh in the long head of the biceps femoris muscle. During a sprint, the hamstring muscles exerts great effort to decelerate the shin bone right before the foot strikes the ground, and it is at this point that the hamstring muscle is more likely to tear. Stretch related injuries, on the other hand, usually take place at the back of the thigh in the tendon of the semimembranosus muscle. It is imperative to rule out that any complication in the lower back and pelvis may increase the likelihood of experiencing a hamstrings strain, which is risky particularly for recurrent hamstring injuries.
Prevention
• A thorough general body warm up should always be advocated in any injury prevention program due to its great ability at preparing the body for physical activity. The warm up program should include sport-specific muscle stretching as well as sport specific skill drills. • A little speed work dose in your training programs prepares the hamstring muscles for sustaining high acceleration forces. • High levels of cardiovascular fitness and muscular endurance can help impede fatigue. • Stretch and cool down after every training session and competition. • Stretching and strengthening exercises must be incorporated in weekly training programs. • The intensity and duration of any training should be increased gradually to prevent critical injuries. • Adequate recovery time between workouts or training sessions is mandatory. • Choose the right protective equipment and footwear that fits perfectly. • Drink water before, during, and after play. • Avoid activities that trigger pain. If pain occurs, discontinue the activity instantly and commence RICER (stands for rest, ice, compression, elevation, and referral).
Signs and Symptoms
Hamstring strains are classified as Grade 1–3 strains depending on severity, and strains can affect one or more of the three muscles in the group.
Mild
A mild hamstring strain caused by overstretch muscles eliminates any tears in muscle or tendon fibers and are usually felt during a stretch or through a full range of motion. This case suggests no loss of muscular strength or flexibility and symptoms may not be felt until activity is over or during an uphill walk or ascending stairs. Depending on the severity, weight-bearing activities may or may not be promising. Walking properly may be possible though even with the presence of minimal swelling.
Moderate A partial tear in the muscle can trigger a moderate hamstring strain, and this can possibly reduce muscular strength and flexibility. In this case, an immediate pain can be felt, especially during stretches and contraction. A moderate strain can result in limping, sudden twinges of pain during activity, and inability to bend the knee against resistance or fully straightening the knee. Severe
A severe strain indicates a severe rupture of the muscle that can affect the back of the thigh and generate unbearable pain. After a few days, a large bruise may appear below the injury site caused by bleeding within the tissues. This situation may require surgical repair.
Immediate Management
The immediate treatment of any soft tissue injury consists of the RICER protocol – rest, ice, compression, elevation, and referral. Basically, the muscle should be rested in an elevated position with an ice pack applied for 20 minutes every few hours. A correctly sized compression bandage should be applied to limit bleeding and swelling in the injured area. This procedure should be followed for 72 hours. Meanwhile, it is necessary to avoid any heat, physical activity, and alcohol.
Rehabilitation
Timeframes for rehabilitation and return to sport differ based on the severity of the strain. As a general rule, mild hamstring strains should be rested from sporting activity for about three weeks and moderate injuries for five to eight weeks. In the case of a complete rupture, the muscle may have to be repaired surgically and the rehabilitation to follow will take several months according to doctor’s prescription. Premature return to sport and inadequate rehabilitation will not only impede your recovery, it will increase the risk of re-injury.
October 2016 | 33
Health
Take Charge of Your Health with Reflexology R eflexology has been so widely embraced in Egypt as a natural, relaxing method to alleviate stress through the application of pressure to areas on the feet, hands, and ears.
Practiced by Ancient Egyptians, the main philosophy behind reflexology is that energy runs through the body in channels known as meridians. Hence the massage of the feet corresponds to organs and systems of the body and stimulates these channels to promote healing and relaxation. It is often regarded as the equivalent of a full body massage. Reflexologists use foot charts to determine the right spot and apply pressure to in order to heal blocked meridians, and oftentimes they can use tools, such as rubber balls, rubber bands, and sticks of wood, to unblock the channels and restore proper health and organ function. Several studies funded by the National Cancer Institute and the National Institutes of Health indicate that reflexology may reduce pain and psychological symptoms and accordingly enhance relaxation and quality of sleep. Reflexologists claim that reflexology can also treat a wide variety of medical conditions, such as asthma, diabetes and cancer, which is not far from the truth. Think about the amount of stress you place on your feet everyday; from walking and running, to standing and jumping. Every movement requires foot engagement, thus the benefits of foot massage are endless! Reflexologists believe that this practice can: • Cure colds • Boost energy • Relieve psychological problems, such as stress and depression • Enhance blood and lymph circulation • Prevent injury • Relieve pain from chemotherapy • Stimulate activity of internal organs and digestive system • Treat liver dysfunction, constipation, chronic headaches, and skin allergies • Relieve pressure on legs and feet in pregnant women
34 | October 2016
Most of those who seek out a reflexologist are looking for relaxation and stress relief, yet the above listed benefits seem to boast a huge array of common physical, mental, and emotional problems. With less stress in your life, your chance of maintaining a healthy body, mindset, attitude, and organs is guaranteed.
It is said that some people may experience an urging need to pee and drink post to a reflexology session, as toxins are eliminated from the body. It is also recommended that you do not drink alcohol in the 24 hours before or after a session, as the effects of the alcohol can be multiplied. If you suffer from conditions like plantar warts or osteoporosis you should avoid foot reflexology practices as it may generate crucial problems.
Reflexology and Stress Reduction
The most apparent effect of reflexology massage is that of stress reduction. This is probably the only reason why reflexology classes are always fully booked! Basically the reflexologist walks the finger or thumb over different areas of the feet in a set sequence--and massage and kneading of the foot using the whole hand. The experience is generally firm, but should never cause discomfort or pain. Although results vary from individual to individual, reflexology generally leaves the recipient feeling deeply stress-free and peaceful afterwards.
Reflexology and Diabetes Many diabetics may not reap the full benefits or find relief from common diabetes symptoms, such as numbness, tingling, calluses, and foot ulcers. This problem occurs because diabetes restricts blood flow to the feet, which destructs the purpose and flow of reflexology. Reflexology, on the other hand, can enhance the circulation and decrease the risk of neuropathy. Complete relaxation can drop blood sugar level in some cases. And in all cases, diabetes patients can harvest
other benefits such as improved organ functions, stress-free lifestyle, and lower pain sensations. Just make sure to drink plenty of water after each session!
Reflexology at Home
Unfortunately, not everyone has the time, energy, or money to visit a spa or a class on monthly basis. Lucky for us, there are foot massage machines that can almost fulfill the same resolution at any time. They are a great investment especially for individuals who suffer from chronic foot problems (such as diabetes symptoms), or have a busy schedule. Since it is a one-time investment, you may need to fetch for an expensive one that is not made in China! There are two basic types of foot massagers: electric and spa. Electric massagers use rollers or balls to massage the feet, while spa massagers use heat and water to relax the feet. The type of massager you purchase depends on what you are trying to accomplish. Try to make your own research and also consider the below points: • Why do you want a massage at home? Is it for chronic pain or mere relaxation? • How much money are you willing to spend? • Who will be using the device? • How much does the device weigh? • What features are you looking for? Once you select the right machine for your goal, read reviews and try the product instore to see if this is exactly what you are looking for. At last, if you only desire a foot massage every once in awhile, just stick with the spa.
October 2016 | 35
Fall’s New Denim Rules
Style
JOHANNA ORTIZ
THIERRY LASRY.
PRADA
Our love affair with denim has always been enduring, comfy, safe, and flexible! Fall is the season of customized, intricately embroidered and embellished denim, with flora, lace, and patches. You can pair denim with accessories, ankle boots, feminine tops, and effortlessly generate beautiful creations. So step away from your comfort zone and fill your wardrobe with vintage, embroidered, and cropped denim.
STEVE J & YONI P NARS
SAM EDELMAN
ELIZABETH AND JAMES
ELLERY
FENDI JOHANNA ORTIZ
GUCCI
JIMMY CHOO
FRAME DENIM NOUVEAU LE MIX 36 | October 2016
CHARLOTTE CHESNAIS
ELIZABETH AND JAMES
VALENTINO
BALMAIN
MIU MIU
M.I.H JEANS
ALEXANDRE BIRMAN
MAJE
DANNIJO
ROBERTO CAVALLI
VALENTINO
VICTORIA BECKHAM
FRAME
October 2016 | 37
Style
KEEP YOUR LOOKS REFINED WITH THESE HOTTEST ACCESSORY TRENDS From embellished neck chokers and monogrammed silver charms to muted hues of maritime accessories and facial feature ornaments, FW 2017 menswear fashion week reinterpreted the attitudes and secrets of elegant Parisian style. We selected the top most memorable accessories from the Paris runway week.
DIOR
DIOR
DIOR
DIOR
DIOR DIOR
DIOR 38 | October 2016
DIOR
PRADA
DOLCE & GABBANA LOUIS VUITTON
DOLCE & GABBANA DOLCE & GABBANA
PRADA
PRADA PRADA
PRADA PRADA
LOUIS VUITTON LOUIS VUITTON
DOLCE & GABBANA
PRADA October 2016 | 39
Technology
What’s Up Technology?
40 | October 2016
Apple Watch Series 2 to Keeps You Movin’
Featuring built-in GPS, heart rate sensor, a new lightning-fast dual-core processor, and water resistance to 50 meters, the new Apple Watch Series 2 is designed to count every movement. The comprehensive workout app can track your daily steps, provide coaching and direction, help you compete with friends, regulate stress, monitor heart beats, and help you hit a new milestone. The new watch takes into account different pushing techniques and terrains to accuracy for wheelchair users. There is a wise range of Apple Watch models to suit different tastes.
So light and thin, the new case can protect your phone against harsh falls and scratches, lightweight, and gives you twice the amount of power; 200% battery life on your iPhone. It is beautifully designed with precision cut outs, LED indicator lights, extra 2600 mAh battery, speaker cutouts, protective lip, and soft satin finish. Available in three colors: matte black, metallic gold, and glossy white to match with your iPhone color. Available at www.amazon.com for EGP 532.
LG OLED E6 Series is 4K
The OLED TV technology is taken to bold new heights by LG’s groundbreaking OLEDE6 series. The television features jawdropping ultra-thin design, incredible black level response, and various subtle picture noise issues. It has a unique ability to have Xbox One S is 40% Smaller! every single pixel in its screen produce its Microsoft introduced the first console with 4K own light and color that is totally independent Blu-Ray, 4K video streaming, and HDR. Not with a substantial leap in brightness versus only that, it is 40% smaller making it ultimately portable anyway; from Cairo to North Coast. You any previous OLED generation. LG OLED TVs display Cinematic Color with a color can play games, including Xbox 360 classic, for up to 2TB of internal storage. The new Xbox palette that virtually matches those seen in today’s high-end digital cinemas. WebOS 3.0 has richer, more luminous colors in games and a higher contrast ratio between lights and darks is the newest generation of the acclaimed LG Smart TV platform, where the user interface than ever before! With four times the resolution is more intuitive than ever. Mobile devices of standard HD, the new 4K device delivers a can easily connect to fetch for what you want stunning visual experience with High Dynamic to watch with apps such as Netflix, YouTube, Range. Powered with a Bluetooth technology, and Channel Plus. you can play your favorite games on Windows 10 PCs, tablets, and phones. Available at www.amazon.com for EGP 48,842. Available at www.xbox.com for EGP 2,656. Available at www.apple.com for EGP 2,389 and EGP 2,656.
The World’s Thinnest Battery Case is Out! Imagine if you could take the wall outlet anywhere, anytime with the press of a button. The new improved ThinCharge version is redesigned to be more powerful and durable.
second-generation Vive Pre headset, which features a room-scale virtual reality setup that allows wearers to interact with the world. The gadget features improved lenses, refined handheld controllers, and a front-facing camera to detect surroundings. Room-scale experiences, absolute tracking, chaperone guidance, and everything you love about Steam is coming to VR. Overall, the Vive is a mind-blowing experience, but it still needs a high-powered computer to work. You can order HTC Vive Pre at www.vive. com for EGP 7,097.
GoPro Karma Drone
Adventure fanatics… you can now capture smooth footage in the air, handheld or mounted to your favorite gear. Karma is portable, lightweight, and comes with a compact case to easily take it anywhere. It is compatible with Hero 5 Black, Hero 5 Session, and Hero 4 Black + Silver. The Karma features a 3-axis handheld stabilizer called the Karma Grip, which allows you to slide the camera out of the drone and attach it to the stabilizer for smooth shots on the ground. Also included in the bundle is a handheld controller with a touchscreen for controlling the drone. The drone can also be flown via a mobile app, and the camera can be viewed by anyone with access. Available at www.shop.gopro.com for EGP 7,097.
HTC Vive Pre Refines Visual Reality
Of all the virtual reality headsets emerging in the market, the KTC Vive Pre is the most applicable to what science fiction visionaries promised us in the 90s. Taiwan’s HTC is one of the companies leading the charge with its
October 2016 | 41
Technology
The Best Meditation Apps of 2016 2
1
Meditate – Meditation Timer (Available for iOS)
Meditate is a meditation timer app for the iPhone that helps you recall a present meditation with one tap on the meditation presets screen. The timer lets you set multiple chimes, intervals, and even a cool-down session. The app also provides statistics at the end of each session, including sessions completed, average session length, and total meditation time. Plus, its online meditation timer is free to try.
1
2
3
4
5
6
7
42 | October 2016
8
9
Calm (Available for iOS)
If calm is what you need now, Calm will bring clarity and peace into your life. Calm.com’s web app and free iPhone app is a seven-day program that suits beginners and can guide you to 20 minutes of relaxing nature scenes and sounds for your meditation practice. The app is designed to enhance selfawareness, self-acceptance, and patience amidst uncertainty and adversity. You can learn about ways to reduce anxiety and stress through stories, sessions, insight, and tips shared by other users. When you decide you are ready for more than the sevenday program, you can pay for a subscription, which opens up a 21-day program.
3
Mindfulness Meditation (Available for iOS)
This best-selling app, designed by renowned psychotherapist and author of Meditation For Dummies, Stephan Bodian, offers guided meditations for different levels. The app features an eightweek program, meditation instructions, relaxation exercises, inspirational talks, and body relaxation scans. With Mindfulness Meditation app, you will be able to improve your health, reduce your stress, feel happier, and enjoy fullness of life. Whether you're at home, office, or on the go, you can easily practice mindfulness meditation on your mobile device and the web.
4
Headspace (Available for iOS and Android) Did you know that a mere 10 minutes could change your entire day? That is the purpose of Headspace, a free app that aims to help people stress less, focus more, eat better, smile more, listen better, exercise more, and sleep better! With 10 sessions of 10 minutes each, you will be able train your mind apply mindfulness to your everyday activities. You can also map your journey, track your progress, and even motivate other people to reach their ultimate wellbeing. It will truly take you to a Headspace journey!
5
7
Buddhify (Available for iOS and Android)
This app brings mindfulness into the modern age with visual graphics and cool meditation tools that you can incorporate during your everyday activities. With over 80-guided meditations, users can customize sessions based on location or select tailored guides to follow anywhere. Buddhify combines meditation with technology and creative designs to create a unique service and cheerful mindset.
1. Celtic Spa – Serenity Spa Music Relaxation
2. May it be – Enya 3. Spa (Duduk Meditation Spa Music) – Spa Music
The Mindfulness App (Available for iOS)
The Mindfulness App is the optimum choice for anyone seeking a good mental health and overall wellbeing. The app provides a five-day guided introduction to mindfulness, guided and silent sessions from 3 to 30 minutes, reminders and statistics to track your progress, in addition to a library filled with meditations and courses to enhance your practice and suit different types and levels of meditation.
6
Smiling Mind (Available for iOS and Android)
Smiling Mind is a web and app-based meditation program developed by psychologists and educators to help build mental health and bring balance to peoples’ lives using innovative tools and scientific research. The app can help build resilience and compassion, enhance focus, advance creativity, and manage pain and stress. With programs designed by age group, this app is great for kids, teens, and adults.
8
Pranayama Universal Breathing (Available for iOS and Android)
Pranayama app is a simple and intuitive guide to deep breathing to help you find balance and stress relief. Combining the power of breathing with technology, Pranayama counts your inhalations and exhalations according to a fixed ratio to enhance your state of mind, energy, and stamina. If you are seeking a stress-free and relaxed lifestyle, Pranayama will do that for you.
4. December – George Winston 5. Serenity – Serenity Spa Music Relaxation
6. Caverna Magica – Andreas Vollenweider
7. Armenian Duduk and relaxing Ocean Waves – Spa Music 8. Piano Ecstasy – Relaxation Piano 9. Cristofori’s Dream – David Lanz 10. Bamboo Flute Wellness – Asian Zen Spa Music Meditation
11. Water music – Handel 12. Canon In D – Pachelbel
9
Breathe & Relax (Available for iOS and Android) Get into the habit of connecting with your breath in a natural way with this app. The app offers guided meditation and music through professionals and expertise for all age groups and institutes; hospitals, clinics, businesses, schools, and even home. The goal of the app is to help explore a universal human ability -- the ability of the mind to be at ease. This meditation style is compatible with any culture, creed, or lifestyle.
13. Trois Gymnopedies – Satie 14. The blue Danube – Johann Dtrauss II
15. Clair De Lune – Debussy 16. Prelude Apres Midi D’un Faune Debussy
17. Moonlight Sonata – Beethoven 18. Stabat Mater – Pergolesi 19. Air On A G String – Bach 20. Raindrops – Chopin
October 2016 | 43
Wheels
Cool Gadgets for Every Avid Cyclists
GARMIN VARIA REARVIEW RADAR EGP 1,767 Bright light emitted from cars approaching from the rear can be quite distracting for cyclers at night. By wirelessly connecting to Garmin Edge cycling computers, the Garmin Varia Rearview Radar will detect the speed and threat level of vehicles approaching from behind up to 153 yards away. The radar notifies you when a vehicle approaches by displaying the vehicle’s position on a handlebar-mounted display. So if you are one of those who enjoy cycling at night, the Garmin Varia Rearview Radar will enhance your visibility, situational awareness, and safety.
44 | October 2016
CANNONDALE SLATE FORCE CX1 EGP 37, 830 Adventure fanatics will like this one indeed! Cannondale introduced a new advanced concept of road bike - the Slate Force CX1 combines elements from a mountain bike for road users. Featuring wide tires, 650b rims, left-sided suspension fork, and SRAM CX3 drivetrain with a single-front chain ring, Slate is designed to run on a wide range of surfaces. You can now explore any road or unequal paths that comes in your way; whether they’re made of gravel, dirt, rocks, mud, or anything else. And when you’re cruising on the bumpy pavement, the Slate will provide a smooth ride that won’t hold you back on your weekend group ride.
SRAM RED ETAP EGP 24, 488 The new RED eTap HRD group combines SRAM’S wireless shifting with updated hydraulic breaks. It has a new refined hood shape, redesigned brake calipers, same wireless protocol, and improved serviceability over SRAM HydroR groups. The wireless system means no more threading cables through the frame and no more wires sticking out everywhere. Also the absence of many cables means you’ll have more options for shifter placement, fewer performance issues from cable stretch, and battery packs that are much easier to charge.
RAPHA SHADOW JERSEY EGP 2,842
SHIMANO DURA-ACE 9100 Price per item
It goes without saying that racing or cycling under the rain is not a smart idea. And during this demi-season period when the weather can change over a sudden, you pretty much want to be prepared for any situation. The Rapha Pro Team Shadow is an excellent fabric technology designed to be the best water resistant breathable kit for climate changes. Made of stretch-woven fabric, Shadows is comfortable, light, and matches with Rapha’s stretch shorts.
Engineered for the next generation of race bike, DURA-ACE R9100 delivers unparalleled performance, highly-refined ergonomics, and immense customization to amplify every rider’s performance. Available with either Di2 electronic or mechanical shifting, riders have the option of premium DURA-ACE hydraulic disc brake performance. The innovative Shimano technologies further assimilate the DURAACE as a system, including a new power meter, while riders further integrate with their bike through new E-Tube wireless connectivity.
TREK MADONE 9 SERIES EGP 115, 415
SKULLCANDY GRIND WIRELESS HEADPHONES EGP 900
Madone 9 superbike is a marvel of road bike engineering and posses the optimum fusion of power, ride quality, integration, and aerodynamics. In an attempt to increase vertical compliance almost twice compared to competitors without affecting pedaling efficiency, Trek engineers have designed a decoupler that allows the seat tube to rotate independently from the top-tube-to-seatstay junction.
Grind Wireless lets you take more phone calls and get motivated while cycling with around 12 hours of battery life and the wirefree wonderfulness of Bluetooth® wireless streaming. Made of premium materials like the solid metal headband, plush on-ear pillows and Supreme Sound™ audio, the headphone is absolutely a comfortable experience. You can now play and pause music, answer and end calls, skip tracks, and adjust volume with just three buttons, which makes it a safe device for cyclists. October 2016 | 45
Styles & Features
Celebrating Fitness with a Carnival Atmosphere!
How about breaking up your daily routine and join us for the one and only fitness festival happening in Egypt, coming back for its 4th year on the 22nd of October at Palm Hills Club, 6th of October. Egypt Fitness Fest powered by Palm Hills is an annual event that encourages people to come together as a community, get active for the fun of it, while spreading positive energy, good vibes and optimism.
Superheroes Run:
Because who isn’t crazy about super heroes? This year we're taking running to a whole new level by adding a ton of fun to it. So who can run? Anyone! This year's run will be a SUPERHERO theme where you and your kids or just you alone can come run. Get creative with your costumes to make the whole experience more fun. Also, Hamley's, the finest toy store in the world, will be offering a few surprises here and there for the little ones. You shouldn’t miss it!
Spinathon:
Spinning is always more fun when it’s outdoors and with all the spinning enthusiasts gathered, this year we’re having a huge spinning event by Precor right at the pool. This is going to be amazing. We can’t wait.
46 | October 2016
Main Stage:
There is definitely a reason behind every girl’s love for Zumba! Dance to great music with great people, and burn a ton of calories without even realizing it. Les Mills is nothing short than a great, effective and fun way to workout as well with the choreographed exercise-to-music group fitness technique. Yes, working out is fun! And top fitness instructors will be present at Egypt Fitness Fest’s stage to prove just that. It is something you don’t want to miss out!
Meet the Olympians and Paralympians:
Since this year is the “Olympics Year,” we couldn’t possibly be celebrating fitness without showing these amazing athletes some gratitude. In collaboration with ESN, we will be inviting this year’s top Olympic and Paralympic athletes from Rio 2016, where you can meet and greet these champs.
Urban Fight Night/ MMA Fight:
We’ve teamed up with Fight and Fitness Factory to bring you an exhilarating MMA fight and heighten your adrenaline levels! And of course there will be instructors to teach you the basic movements of MMA to get you familiar with the techniques. So you’d better be prepared!
The Strongest Man Competition
An international concept that was never done in Egypt before. It is designed to test each individual’s absolute limits, challenging not only their physical strength but also their mental toughness. So you’d better be prepared to get into some crazy action that vary from carrying a lot of heavy stuff to throwing around even heavier objects. It is definitely going to be one of those competitions that are entertaining to watch. Registration for the competition will open soon.
October 2016 | 47
Reebok Obstacle Challenge (Adults)
An Obstacle Challenge is always guaranteed to be an awesome experience! The 100 m course will be ongoing all day and will include wall/net climbing, balance beams, sled pushing, monkey bars, crawling and more. And the winners will get awesome vouchers from Reebok.
Kids Obstacle Challenge
We thought of letting the kids to pitch in a one heck of an obstacle that is a very exciting for them. Kids from 8-13 years old are allowed. The kids will get the chance to engage in a fun and challenging environment.
Jumping Party:
It’s time to leave the ground, we’ll be jumping all our worries away. Who’s in? Join the jumping party that will be happening at Egypt Fitness Fest that is bound to be fun, energetic and you can shed a few calories along the way! The party is brought to you by Jumping Fitness Middle East.
ELFIT Reebok
Come and watch the first and biggest Fitness Competition in Egypt and one of the leading fitness events in the region. The competition is always exciting and fun allowing the spectators to get close to the competition for cheering, coaching, and motivating. ELFIT Reebok finals competition will be held for three consecutive days from October 20th -22nd, where 400+ athletes from seven different countries will be competing at the finals to win the title of ELFIT 2016 and take home their share of USD 20,000+ total money prize! A grueling battle you shouldn’t miss!
Other Activities: Kids Area:
You’ll find a whole area at the festival where your kids can play while you can enjoy some free exercises and challenges. A huge selection of different games brought to you by Hamleys.
Fitness Zone:
The area where fun and fitness come to meet! Suspension TRX by RIP:60, Pole Fitness by PoleFit Egypt, and Crossfit Beginner sessions. Enjoy your free sessions all day learning the basics and the techniques.
Tickets Details:
Spectators Ticket: 120 L.E (20% WILL GO TO BAHEYA FOUNDATION) This ticket will grant you access to: The Fitness Zone, The Obstacle Challenge for adults and kids, The Main Stage all day long, Meet the Olympians area, MMA Fight, Jumping Party, Superheroes Run, Watching ELFIT Reebok Fitness Competition, Kids Area powered by Hamleys, and an awesome atmosphere and amazing people all around. The rest of the activities will require separate fees and separate registration: Pre- registration is preferable to save your spot • Strongest Man (Pre- Registration required - registration fees: 200 LE) • Spinathon (Pre- Registration required - registration fees: 300 LE) • ELFIT Reebok (Separate fees and registration for competing: 250 for individuals and 750 for teams and separate fees for spectator's 2 days ticket (October 21st and 22nd: 200 LE) • The tickets will be sold at Virgin Mega Stores in Cairo Festival City, Mall of Arabia, and City Stars. ***Children to the age of 12 enter for free***
48 | October 2016
Join us at Egypt Fitness Fest and share your positive energy and good vibes with everyone!
Enjoy The
Ain Sokhna
Last Summer
Stella Di Mare Sea Club Hotel
Book Now All Packages includes: • 2 nights’ accommodation • Half board basis
Package excludes:
• Transfers
Starting from EGP 1140 per person in a double room
Cancun Resort & Spa
Al-Fayoum Byoum Lakeside Hotel
Starting from EGP 1430 per person in a double room
Porto Sokhna Beach Resort & Spa
Starting from EGP 450 per person in a double room
Starting from EGP 1700 per person in a double room
For Reservation : +202 2290 7865 - +202 2290 7823 - +202 2914 487 - +2 01000941108 116, El Thawra St. Heliopolis, Cairo, Egypt info@ankram.com.eg www.ankram.com.eg
Fit
Facts
Core-strengthening exercises alone won’t slim your waistline. To develop and reveal your abs, you need to employ all major muscle groups and stick to a healthy diet.
Coconut water is a high source of electrolytes and can maintain blood volume, regulate heart health, and prevent dehydration, exhaustion, heart strokes, and muscle aches.
Ballet dancing is a great cardio workout that actively engages all muscle groups and develops strength.
50 | October 2016
Deadlift engages all of the major muscle groups; from your lower up to the upper body part, including your back muscles. The deadlift also develops the muscles you need in order to perform your daily lifts of grocery, bags, toys, etc.
A prominent athlete named William Buckingham Curtis in the United States in 1871 patented the first indoor rower. Impressive developments in rowing machine technology took place over the years to provide different combinations of comfort, durability, and performance.
The Bosu ball is one of the most durable exercise tools that can be used in cardio, strength training, flexibility, core training, or sports conditioning routines.
To know if an avocado is ready to eat, hold and squeeze it gently. If it is firm yet gives in to gentle pressure, it is ready.
Styles & Features
NIKE DRI-KNIT MELANGE RUNNING TOP
Shop The Latest Footwear & Apparel NIKE TENNIS COURT CHALLENGER PREMIER RAFA DRI-FIT T-SHIRT
NIKE RUNNING AIR ZOOM PEGASUS 33 SNEAKERS
PATAGONIA FORE RUNNER 10L WATERRESISTANT SHELL BACKPACK
PATAGONIA STRIDER MEN PRO SHELL AND MESH RUNNING SHORTS SUUNTO ESSENTIAL STAINLESS STEEL DIGITAL WATCH
NIKE RUNNING MÉLANGE DRI-FIT KNIT TANK TOP 52 | October 2016
NIKE TRAINING METCON 2 MESH AND RUBBER SNEAKERS
UNDER ARMOUR UA TECH™ JERSEY T-SHIRT
MARA HOFFMAN PRINTED SHELL TOTE IVY PARK OPEN-BACK SLEEVELESS HOODIE
NIKE TECH FLEECE COTTON-BLEND TRACK PANTS
NIKE PAYAA MESH SNEAKERS
NIKE POWER CROPPED STRIPED DRI-FIT STRETCH-JERSEY TANK
NIKE PRO HYPERWARM HOODED TOP
IVY PARK PRINTED COTTON-BLEND TERRY TRACK PANTS
ADIDAS BY STELLA MCCARTNEY YOGA STRETCH-JERSEY SPORTS BRA
IVY PARK BODYSUIT October 2016 | 53
Meet the Experts
Tyree Simmons Personal Trainer
Lisa Hack Personal and Group Trainer
What is the best way to Is it better to do fullbody workouts or control my breathing target different body when doing cardio? During cardiovascular exercise, you should parts in each session? make a conscious effort to breathe deeply through your diaphragm (nose) with a smooth purposeful rhythm. Try to breathe as naturally as possible just as long as you are not taking in short shallow breaths. This is not suggested and can cause more harm than good. If you come to a point in your exercise where you are losing control of your breathing patterns then you can reset your rhythm by taking deep breaths. Try this method by inhaling through your nose deeply and exhaling out your mouth for a few cycles. These should be elongated breaths. Gradually, you should start feeling a bit more in control of your breathing as you start to breathe more normally.
This really depends on what you want to achieve. Let’s look at the pros and cons of each: Pros of full-body workouts: • The whole body is stimulated. The more we stimulate, the more effective the workout. • Greater stimulation frequency. The more we practice, the quicker we will become good at our workouts. • Eliminate “fluff.” There’s a limited amount of time to workout in so we tend to choose bigger, more compound lifts. Cons of full-body workouts: • Some people just can’t fulfill full-body sessions.
Julian Brown Certified Personal Trainer
I have been recently diagnosed with a slipped disc in my back. Please recommend some kind of exercises that will strength my back.
I’m going to assume that you’ve slipped your L4 or L5 as they are the most commonly slipped/ herniated discs. If you’re sitting at work all day, try to find a chair with arm rests if you don’t already have one. Placing your arms on the arm rest will place some of the load on your thoracic vertebrae and ease the pressure off the lumber region where your slipped disc is. When you sleep at night try to sleep on your back with a pillow beneath your knees, or on your sides with a pillow in-between your knees. This will help keep your spine in a natural alignment and help ease your back pain. When it comes to losing fat, there is no specific exercise that will make you lose fat around the midsection, but a good diet can help you lose weight. 54 | October 2016
•
•
• •
•
• •
If all muscles are not targeted evenly, some body parts might lag in development while others grow quicker. This is fine if your main goals are strength and performance. Pros of targeted workouts: Lots of recovery time for individual muscle groups. By just working some body parts to total exhaustion, those parts get to rest for the rest of the week. Targeted workouts allow for more volume. You can do more sets, which is great for building muscle. There’s more room for variety with targeted workouts, which is important for bodybuilding. Cons of targeted workouts: Sometimes targeted workouts don’t allow for enough frequency, particularly for beginners who need the frequent stimulation if they want to progress quicker. Too many people wind up doing loads of isolation exercises and neglect compound lifts. As you can see, it really does depend on what you’re hoping to achieve as well as how long you can spend working out during a given time.
Mike Behnken Personal Trainer and MS in Exercise Science
I have recently broken by tibia or torn my fibula and now have a titanium rod embedded in the tibia. I need to know ways to strengthen my quads without placing stress on the lower leg.
David Sautter NASM Personal Trainer
What are some natural pre-workout alternatives? Even though the market is flooded with pre-workout supplements promising hours of energy, it often comes at the cost of artificial sweeteners, preservatives, and other harmful chemicals that build up in your body. Coffee has become the go-to for a “natural” pre-workout boost, but what about other natural methods? Everyone can harness the power of plants in order to get that much needed boost. Green tea: While there is caffeine in green tea, the amount is minuscule compared with its darker counterpart. About 15 mg. in green tea vs. 150 mg. in coffee. Besides, the boost from green tea comes from all of the antioxidants and minerals, not the caffeine. Spirulina: Spirulina is a form of blue-green algae that is packed with trace minerals, antioxidants, and B-vitamins. It’s safe, natural, and a powerhouse that’s available in powder and capsule form. Chlorella: It is a green algae that contains a nutritional profile which is high in protein, vitamins, and minerals. It is also available in powder and capsule form. Raw Apple Cider Vinegar: Mixed with warm water, honey, and lemon, this drink packs the nutritional punch you need to keep going. Pro-biotics, antioxidants, vitamins, and minerals should make this a daily go-to.
Since you are limited in what you can do for one leg, it is a good idea to perform intense weight training on the rest of your body. There is some, albeit small crossover effect for any body part when you work other body parts. Physical exercise of any kind will help your body become more efficient at strengthening and improving the broken leg. Another good idea is to perform isometric contractions with your injured leg. Isometric contractions are when you hold a muscular contraction such as flexing your biceps with no movement. Isometric contraction is actually the best way to build and strengthen muscle! You must perform isometric contractions at all angles for your injured leg. One way you can do it, is sitting on the couch cross your good leg over your injured leg. Flex your quadriceps while you apply resistance with your good leg. Hold each angle for around 20-30 seconds and move to another angle. If you start at 90 degrees and work your way up, your quadriceps will be burning because you’re working it to exhaustion. Do this every other day until you build enough strength to do other exercises.
Sanaa Delmonico MS, RDN, CHE
Is millet as nutritious a grain as quinoa? Can I cook it the same way? Millet is an “ancient grain” that is increasing in popularity owing to its nutty flavor, chewy texture, and good nutrition. While quinoa is very familiar to Americans and seen everywhere from trendy bowls in fast-casual restaurants, to pancakes made by home cooks, millet is just being discovered. Millet is a good source of fiber for humans, and like other whole grains, it contains respectable amounts of folate, iron, and potassium. It has 5.5 grams of protein per serving (1/4 cup dry millet), which is comparable to the 6 grams per serving in quinoa (USDA 2016). Quinoa is known for being high in the amino acid lysine, which most grains are rather low in, making its protein more complete. That difference is because quinoa isn’t technically a grain, but the seed of a plant related to chard and spinach. October 2016 | 55
UPCOMING EVENTS MOMS AND BABIES PILATES OCTOBER 2
YOGA THERAPY FOR BACK PAIN OCTOBER 8
Exclusively in Arkan branch, Reform Pilates Studios is launching a brand new program for all the new moms who want to get back in shape and spend some fun time with their babies. Pilates for moms and babies is a new 5 weeks course that will take place every Sunday and Wednesday at 4pm. The course focuses on post-natal specific work - pelvic floor exercises and overall toning, as well as strength and a little weight loss. All this while having fun with your little ones!
Most back problems are a result of continuous bad habits. However, physical problems are not the only cause of back pain. Psychological problems can account for as much as 80% of pain affecting your back, as well as your nerves, internal organs, and the way you think. Yoga therapy is a tool to increase your spinal health and can alleviate the source of chronic pains. Regular sessions can help correct your posture and realign yourself naturally without the need for medicine. Join our two Saturday classes on October 8th & 15th from 10:0011:30am.
For more information and reservation, you may contact: Reform Pilates Studios 0128 3000 501
For more information and reservation, you may contact: FLOW Wellness Center 0127 2887 338
ZUMBA POOL PARTY VOL.2 AT LE PASSAGE OCTOBER 7
Summer’s not over yet! Few days left for summer and nothing could be better than dancing the heat waves away by the pool! Come dance, enjoy the music, pool, sun, new choreographies and rhythms with the craziest Zumba master class by Ossama Radwa on the 7th of October at Le Passage airport, 10:30am for 150 L.E. Free transportation is available at Body Shapers Academy, 36 El Hegaz st. beside La Pietra, Mohandessin. For more information and reservation, you may contact: Body Shapers Egypt Academy 0120 2922 993
56 | October 2016
Celebrating Fitness with a Carnival Atmosphere! OCTOBER 22nd
How about breaking up your daily routine and come join us for the one and only fitness festival happening in Egypt, coming back for its 4th year on the 22nd of October at Palm Hills Club, 6th of October. Egypt Fitness Fest is an annual event that encourages people to come together as a community, get active for the fun of it, while spreading positive energy, good vibes and optimism. For more information and reservation, you may contact: ELFIT info@elfiteg.com
UPCOMING EVENTS YALLA FIND YOURSELF OCTOBER 21
Do you want to bring awareness of your soul in everything you do? Do you want to purify your body, mind, and spirit to awaken the Divine within you? Comprised of a series of simple and powerful meditation and yoga techniques, it includes japa, pranayama, meditation, asanas, mudras, and other techniques that uplift and purify the energy centers in the subtle body, chakras. The purification techniques are so powerful that they can dissolve the karma and negativity of the past, and awaken the consciousness in a human being towards the Divine. The 2-day workshop suits all levels. Join us Friday and Saturday October 21st and 22nd from 10:00 AM - 7:00 PM for 1500 EGP.
ZUMBA INSTRUCTOR TRAINING – BASIC 1 OCTOBER 27
This course teaches you the foundation and formula to teach a Zumba® class. You will learn the steps to four basic rhythms (merengue, salsa, cumbia, reggaeton). You will learn how to put these steps together into a song, and how to create your first Zumba class. We will provide you with all the tools and resources you will need to teach a Zumba class. This training will be taught by ZES™ Sandra Harnes and requires no prerequisites. For more information and reservation, you may contact: www.zumba.com
For more information and reservation, you may contact: Yalla Yoga 0127 8663 371
KAYAKS, DESSERTS & LAKES OCTOBER 27 Our bestselling kayaking adventure is back! Join us for a unique kayaking, hiking, and camping experience and see the blue lakes and spacious deserts of Wadi El Rayan, Fayoum! You don’t need experience to join us, just an adventure loving spirit!
GREAT EGYPTIAN RUN 2016 OCTOBER 21
Imagine yourself happily running in best place in the world, with proud and true desire for victory. Join our 10km run this month and register now! For more information and reservation, you may contact: http://gp-runners.com/en/contact
For more information and reservation, you may contact: Wild Guanabana +971 56 795 4954
THE FITTERS The 7th Speedball Heliopolis Open Championship The Speedball Heliopolis Open is a series of speedball championships that has been organised by Heliopolis Sporting Club since 2010. The tournament has a very high level of competition, where the best players in the world participate every year in Heliopolis Open. Players from all age groups compete against each other and this allows younger athletes to shine against the elder world champions. The championship held a special event for speedball Masters (above 35 years old), and announced the winners; the men’s champion is Omar Nagah, the women’s champion is Salma Abdallah, and the mixed doubles champions are Salma Abdallah and Mohamed Nagah. Photo credits: Sportoya
58 | October 2016
THE FITTERS
The Nile Ritz-Carlton, Cairo Introduces Aqua Zumba The Nile Ritz-Carlton, Cairo introduced a different kind of entertainment on the evening of Thursday the 22nd of September, as they brought the renowned Kelly Bullard. The international Aqua Zumba instructor flew to Cairo to take The Nile Ritz-Carlton into a big splash and fitness party. The Aqua Zumba is a new fitness concept that is Latin inspired to make working out more fun and easy to follow, yet burn great amount of calories. Kelly along with guest instructor Emeline Lavender transformed the Olympic sized swimming pool into a dancing stage where every participant has exercised in absolute fun. Photo credits: MO4
60 | October 2016
Opening Soon
@ Tivoli Dome Heliopolis 5, Abou El Feda Street, Om Kolthoom Hotel, Zamalek.
For delivery call: 0101-222-8818 or 02-2737-2551
WE
Deliver
Too lazy to go out for food?
potterycafe.net
Now you can order your favorite dish wherever you are
• Zamalek - Mohandseen - Garden City 02-27357974 , 01012228807 • Heliopolis - Nasr city 02-22900868 • Madinaty - Sherouk 01012228803
• New Cairo 01024620733 • Maadi 02-23801276, 01012228813