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30 Articles

CARDIOLOGY Dr Goh Ping Ping, cardiologist and echocardiologist, Mount Elizabeth Medical Centre COMPLEMENTARY AND ALTERNATIVE MEDICINE Sebastian Liew, medical herbalist and naturopath, Sebastian Liew Centre Dora Ng, principal acupuncturist, Complementary Integrative Medicine Clinic, Tan Tock Seng Hospital DENTAL Dr Christina Sim, consultant, restorative dentistry, National Dental Centre DERMATOLOGY Dr Cheong Wai Kwong, consultant dermatologist, Specialist Skin Clinic Dr Eileen Tan, consultant dermatologist, Eileen Tan Skin, Laser & Hair Transplant Clinic EAR, NOSE & THROAT Dr Kenny Pang, consultant, Asia Sleep Centre EXERCISE SPECIALIST Joan Liew, director and personal trainer, Fitness Factory GASTROENTEROLOGY Dr Gwee Kok Ann, medical director and consultant gastroenterologist, Stomach Liver and Bowel Clinic GYNAECOLOGY Dr Tan Thiam Chye, consultant obstetrician and gynaecologist, KK Women’s and Children’s Hospital Dr Christopher Chong, consultant obstetrician and gynaecologist, Chris Chong Clinic NUTRITION Jaclyn Reutens, clinical dietitian, Aptima Nutrition & Sports Consultants Vanessa McNamara, dietitian, www.thetravellingdietitian.com ONCOLOGY Dr See Hui Ti, senior consultant, Medical Oncology,…

We have big plans.

And that means constantly evolving to cater to your needs, whether it’s trying to motivate you with the latest fitness gadget, or giving you the juicy lowdown on a trendy diet. This issue - our last print issue - is all about the movers and shakers in the fitness world. Read about the top Shape Fit Girl 2019 finalists and Shape Fit Girl 2019 winner, Ng Hui Ru. In person, Hui Ru (who works as a wellness coach) is so positive, genuine and easygoing, that it’d be almost impossible for you to walk away without considering making a healthy change in your lifestyle - no matter how small. A strong believer of fitness as a sustainable lifelong journey, she promises: “Once you’re with me, I’ll never stop coaching you.” To the loyal…

We have big plans.

YOU ARE MY SUNSHINE

Living in Singapore means that we get to enjoy summer all year round. While that certainly has its benefits - think #beachlife and cute sundresses - the truth is that we’re also exposed to high levels of ultraviolet (UV) radiation daily. Stay protected by investing in a good sunscreen to fend off harmful sun damage. Active girls will love these bestselling picks from Japan that all come with broadspectrum SPF50+/PA++++ coverage and pocket-friendly prices. • WORK OUT, DON’T BURN OUT The last thing you want to worry about when exercising outdoors is getting sunburnt. Prevent that from happening with these waterproof sunscreens from the Suncut Perfect Series . These are resistant to sweat, water, and rubbing so that they won’t come off even when you’re going hard at your workout. The broadspectrum…

YOU ARE MY SUNSHINE

Shape Fit Girl 2019

Shape Fit Girl is our annual search for the most inspiring, fresh-faced fitness personality who embodies the values of Shape: strength, balance, sustainability and beauty from the inside out. As part of the competition, 19 shortlisted finalists put their strength, endurance and grit to test in a surprise fitness challenge at TFX Funan. They went through seven stations, pushing their limits doing: 500m rowing, eight-stage plank, chin-ups, 1min push-ups, 1min plyometric lunges, barbell squats and deadlifts. Scores were tallied based on their performance at each station. After sweating it out, the finalists received another surprise challenge: to come up with an active beauty look within three minutes, using products sponsored by Guardian. Judged by their creativity, confidence, eloquence, style, persuasiveness and presence, these women, along with Shape Fit Girl 2019 winner Ng Hui…

Shape Fit Girl 2019

POWER TO THE PEOPLE

Ng Hui Ru is exclaiming about my breakfast habits (i.e. non-existent). Sitting me down, she urges me to eat the all-important first meal of the day, telling me that it will help to stabilise my blood sugar and give my body the energy it needs (“otherwise it’s running on empty”). It’s the reason why I’m reaching for a 4pm snack, says the 27-year-old. Skipping breakfast can cause spikes and drops in the blood sugar level, where you crash after a meal and wind up craving carbs again. It’s something of a revelation. We’re in Hui Ru’s happy place, Wellness@Studio, where she works as a personal trainer and wellness coach. Beaming, she introduces us to both staff and clients in the studio, where a Beach Body workout is underway. She makes us…

POWER TO THE PEOPLE

5 QUICK-FIRE QUESTIONS

What’s your morning routine? A cup of aloe vera tea, and a nutritious breakfast shake. I also have me-time with a podcast or morning exercise. What are your favourite mobile apps? Instagram, Facebook, Stitcher (a podcast app), and YouTube for exercise and cooking tutorial videos. What do you eat in a day? I’m vegetarian, partly because of animal compassion and saving the planet, and also because a plant-based diet reduces the risk of high cholesterol and high blood pressure. For breakfast, I have a protein shake or aloe vera tea. Lunch is either salad or vegetarian cai fan. Snack would be either a shake, beancurd or eggs, and dinner is a sandwich, or homecooked food. I also take supplements and vitamins. Who inspires you the most? American entrepreneur and motivational speaker Jim Rohn!…

UPGRADE YOUR MOVES

Remember these movements: squat, lunge, push, pull, hinge, twist and walk/plank. You may not consciously realise it, but we use these functional movements daily as we go throughout the day, whether it’s kneeling to tie a shoelace, or pulling something off a shelf. They may seem basic, but they’re now the movement patterns that trainers want you to master. “Since the early 2000s, sports scientists discovered that a lot of sports injuries are caused by poor movements. They identified these seven movement patterns, and believe that in the long run, if you don’t master these movements, serious injury could result,” says Yusuf Kay, fitness training manager at TFX, Funan. Yusuf started learning about the movement patterns in 2009, and has been incorporating them into his regimes ever since. “Generally, everyone wants to…

UPGRADE YOUR MOVES

UP YOUR FITNESS GAME

It isn’t always easy to exercise regularly. Life, boredom, and even laziness get in the way. We know, the struggle is real! One of the best ways to stay motivated is to constantly mix up your workouts, as this will keep exercise fun and engaging. It’ll also challenge you and push your body in new ways so you’ll sidestep any plateau and keep getting stronger. Get started by looking for a fitness centre that has everything you need under one roof, from gym equipment to group classes. Better yet if it’s centrally located and easily accessible. FACILITIES LIKE NO OTHER TFX Millenia Walk is a one-stop shop that checks these boxes – and then some. Spanning 41,700 square feet, it is the largest gym in Singapore. Opened by the True Group, TFX Millenia Walk is…

UP YOUR FITNESS GAME

Sleep like a baby

By now, you’d know the importance of sleep. It’s not just about the number of hours you clock in bed, but also the quality of your Zs. For those who find it hard to relax and get enough rest, this sleep-promoting spa treatment at Resorts World Sentosa’s ESPA is here to help. In 90 minutes, you’ll go through guided breathing and visualisation exercises, a relaxing body massage using hot stones and warm oils, and a therapeutic scalp massage. To top it off, you’ll be escorted to a sleep zone within the spa after your treatment, where you can continue your slumber. Each of the 18 sleep pods has built-in music and soothing lights to lull you to sleep. Total bliss. For more info about the ESPA Sleep Ritual, visit www.rwsentosa.com/espa.…

Sleep like a baby

MIND POWER What do you recommend for someone who exercises and eats pretty well but wants to boost her baseline health? Start a meditation practice. Really?Yes, because most of us are stressed out. Meditation teaches us to relax the nervous system. It lowers blood pressure, improves focus, and helps us be less reactive to stress. Meditation can be somewhat intimidating, though. And it still feels a little woo-woo. That’s why it’s important to tell people that meditation is not about sitting on a cushion and chanting. It’s about improving the performance of the mind. Just as we exercise our bodies to perform better, meditation exercises our brains to train them to be more focused and sharper. Find what works best for you: breathing exercises, a mindfulness practice, a mantra-type practice, or yoga. STAY IN…

MENTAL SHIFT The tagline of your new book is “Methodsfor Manifesting a Life Beyond Your WildestDreams.” The idea of manifesting can be polarizing – people are super into it or superwary. What do you think people get wrong about the concept? People don’t realize they’re already doing it; we’re always doing it. Manifesting is the practice of aligning your energy with what you desire. Embody the feeling and belief in your desires, and you become a magnet for them. When we focus on the positive, we bring more momentum to what we do want. It can work against us, though. When we’re stuck in a negative story, we create more negativity. It’s the difference between thinking that nothing ever works out for me and everything is working out for me. When you’re…

Nothing motivates like competition, new studies show. It drives you to push yourself harder in the moment, and it also fuels you to consistently put in the work that will make you healthier and happier in the long term, says Brynne DiMenichi, Ph.D., a cognitive neuroscientist who has researched competition at Rutgers University in New Jersey. “If I’m training for the same half-marathon as my friend, I won’t skip as many runs, and I’ll train harder,” DiMenichi says. “I’ll have that extra motivation to stay on track so I can beat him.” “Competitors are important because they give you a reference point,” says Ashley Merryman, a coauthor of Top Dog: The Science of Winning and Losing. “I could run on my own, but I don’t know how well I’m doing unless…

WOMEN LIFT WOMEN

LEIGHTON MEESTER, who readily embraces the ups and downs of juggling her multi-hyphenate career with the world’s most difficult job: being a mum. We love how she has no qualms admitting: “I just don’t believe in balance. I think that’s not possible if you’re a working mother – and with single mothers, I cannot even imagine that.” DAKOTA FANNING. At 25, this high achiever is all about listening to her body and giving in to her needs – like ice cream, and a hot bath. “It’s all about what works for me at this moment and makes me feel good,” she says. RACHEL BROSNAHAN, a champion of self-care. Her weapon to beat stress? Take an extra hour of sleep instead of working out. Or read a book, take a bath, snuggle with…

WOMEN LIFT WOMEN

THE CHANGE ARTIST

“It’s actually pretty good,” the poly-hyphenate actor, singer, songwriter, and Broadway veteran laughs. Her impressive career reinventions aren’t what is keeping Leighton busier than busy—she has those under control. It was when her daughter—with actor husband Adam Brody—was born, three years ago, that the juggle got real and proper dinners became more sparse. “I feel that I am really lucky, and yet, still, I stepped into the hardest job in the world: being a mom,” she says. In fact, there’s a scene in Single Parents, her new ABC sitcom, about a tribe of Angelenos trying to keep it together raising first graders solo, that sums up where Leighton is with her life right now: “[My] personal time is the walk from my house to the car in the morning, where…

THE CHANGE ARTIST

EAT YOUR WAY TO A LONGER, HEALTHIER LIFE

Like its name suggests, the plant-based diet is heavily focused on fruits, vegetables, grains, nuts and seeds. Animal proteins and seafood are allowed, but the idea is to reduce consumption of these ingredients for your health. The diet is great for the environment too, as farming livestock uses up much more land, water and fossil fuel than growing fruits and vegetables. Last but not least, it’s easy to follow. No need for buying strange ingredients or giving complicated orders at restaurants. It’s no wonder then, that the diet has been taking off across the globe. If you aren’t already adopting it, these top benefits should convince you to get started. • A PLANT-BASED DIET REDUCES YOUR CANCER RISK Plant-based diets are typically low in fat and calories while being high in fibre,…

EAT YOUR WAY TO A LONGER, HEALTHIER LIFE

DAKOTA WANTS IT ALL

“AFTER I FINISH A HARD WORKOUT, I FEEL VERY STRONG, AS IF I CAN DO ANYTHING.” I just want to drive my own car That’s Dakota Fanning’s way of saying that she needs to be in control of her life. “I’m very goal oriented,” says the actor, 25. “I have a lot I want to accomplish.” She has already proved to be a master achiever. Dakota started acting professionally at age 5, when she landed a national commercial. Two years later she starred in the movie I Am Sam, becoming the youngest person ever nominated for a Screen Actors Guild Award. More than 40 films later, Dakota is in one of the summer’s most anticipated movies, Once Upon a Time in Hollywood, a crime thriller starring Leonardo DiCaprio, Brad Pitt, and…

DAKOTA WANTS IT ALL

Wrestling—yes, wrestling—is one of Rachel Brosnahan’s many talents. “I was on my high school team,” the 28-year-old actor says. “I’d always been curious about it. Then in my freshman year, when I didn’t get a part in the musical Beauty and the Beast, I was devastated, and wrestling was there for me. I loved it! I won some matches; I lost some. I remember wrestling someone who was 119 pounds (I was 112) and getting pummeled. But I enjoyed how difficult the training was and watching my body change because of the work I was putting in.” Rachel relishes anything that pushes her out of her comfort zone. Take her role as Midge Maisel, a 1950s housewife who becomes a stand-up comic after her husband announces he’s leaving her for his…

When you add water to a cardio workout – whether you’re swimming laps or doing a pool boot camp – you turn it into a total-body resistance routine. “Water counters every move you make when you’re fully immersed,” says exercise expert Lori Sherlock, Ed.D., at the West Virginia University School of Medicine. “As a result, you work the muscle pair, not just a single muscle – for example, the biceps as you curl and the triceps as you lower.” That adds up: In a recent study in Sport Sciences for Health, fit women who did water workouts twice a week increased muscle mass in their arms and core, dropped body fat, and improved their VO2 max (a measure of fitness) by 15 percent over two months. Even cooler? There’s a…

MAKE MORE MUSCLE

In fact, new research finds that body-weight training can boost muscle strength as well as hoisting weights can. In a four-week study at North Dakota State University, one group of exercisers did progressively harder push-up variations (from wall push-ups to modified single-arm reps); another did barbell bench presses, gradually adding pounds. “The results showed that the push-up was just as good at increasing upper-body strength as the bench press,” lead researcher Christopher J. Kotarsky says.›The push-up group may also have strengthened their core more. Ready to sculpt all over with no tools? We’ve got the info. THE POWER OF A BODY-WEIGHT CIRCUIT One of the great things about body-weight training is that it’s built on total-body movements. “In compound movements, our entire system works harder – we are forced to balance, move…

MAKE MORE MUSCLE

Pull Your Weight

For the best gauge of your upper-body strength, do pull-ups. They’re so challenging because they require everything from a good grip to strong lats (your biggest back muscle) to move your entire mass vertically against gravity, says trainer Chris Gagliardi, a pro with the American Council on Exercise (ACE). In fact, they work lats more than seven other common back exercises, according to ACE research. Use the plan at shape.com/pullup to finally master this key move. Q What’s the best way to recover postworkout? Any hydration rules to follow? “Plain water is fine after a workout of 60 minutes or less,” says Felicia Stoler, R.D.N., a doctor of clinical nutrition in New Jersey. For longer, sweatier routines, sodium, potassium, and magnesium are the important nutrients to replace. “If you want an electrolyte…

Pull Your Weight

ACTIVATE YOUR SPACE

PAD STRATEGICALLY “I keep a superthick exercise mat in the middle of the living room. It doubles as a play mat for my 1-year-old and an ongoing reminder to do a floor workout: plank, bridge, hollow hold, single-leg squats, and push-ups. I also have an exercise ball – it was once a daily baby-bouncing device – that doubles as a tool for stretching and some quick exercises.” – LAUREN WILLIAMS, TRAINER AND FOUNDER OF CHISEL CLUB ONLINE WORKOUTS ROCK SOME SOCKED FEET “I always have socks on when I’m home, so anytime I’m in the kitchen cooking or in the living room, I can do gliding moves like mountain climbers, speed skaters, and curtsy lunges on our hardwood floors. I include my kids whenever they want to move with me – and they do…

ACTIVATE YOUR SPACE

HEALTHY DOWN UNDER

It’s time we paid our vaginas a little more attention. This amazing part of the body is incredibly strong, feels intense pleasure, and can even push out a baby! Treat yours right by following these tips for a healthy, happy vagina. HIT THE SHOWER Gym bunnies, listen up! Kudos to you if you’ve been exercising regularly, but make sure that you’re equally disciplined when it comes to showering soon after a workout. Bacteria thrives in warm and moist environments, so the longer you spend in sweat-soaked tights or undies, the greater your risk of developing an infection down below. If you don’t have access to bathing facilities, at least change into fresh clothes. On a related note, invest in cotton underwear. The soft, breathable material is ideal for wicking away excess moisture…

HEALTHY DOWN UNDER

Should you supplement?

With much emphasis being placed on leading a healthy lifestyle in the recent years, there’s undoubtedly a greater urge to consume anything that’s said to help us live longer, healthier lives – and that includes supplements. Health supplements include a range of vitamins and minerals that add to the nutrients we already get through our diet. But wait, is there really a need to boost our intake of vitamins and nutrients like fish oil, calcium, iron and protein? Head to shape.com.sg for the breakdown.…

Should you supplement?

Natural nourishment

SILVER DOLLAR YOGURT PANCAKES WITH STRAWBERRY-MINT TOPPING START TO FINISH: 20 MINUTES MAKES: 12 TO 15 PANCAKES SERVES: 4 > 450g strawberries, hulled, halved if large> 3 tbsp torn fresh mint> 3 tbsp sugar> 2 large eggs> 1 cup plain whole-milk Greek yogurt> ¼ cup all-purpose flour> ¼ tsp salt> ¼ tsp baking soda> Unsalted butter, for the pan 1. Toss the strawberries, mint, and 1 tablespoon sugar in a medium bowl. Let stand until ready to serve. 2. Whisk the eggs in a medium bowl until very smooth. Add the yogurt and remaining 2 tablespoons sugar and whisk until smooth. Add the flour, salt, and baking soda and whisk just until smooth. 3. Heat a large nonstick skillet over medium heat. Rub just enough butter on the surface to coat (about ½ teaspoon), then…

Natural nourishment

POWER UP YOUR SHOWER

Whether you think of showers as luxurious me-time or just a functional part of your personal hygiene routine, there’s no denying that we spend a lot of time in the shower. Even if you only take 10 minutes to lather up daily, that’s the equivalent of over 60 hours spent on showering in a year! Turn your daily shower time into a more effective and relaxing ritual by following these easy tips. TAKE SHORTER SHOWERS There’s nothing quite as comforting as taking a nice, long shower after a stressful day, but limit that to 15 minutes per session for the sake of your skin. Spending prolonged time under the water can actually strip away your skin’s natural moisture barrier, causing it to become dry and itchy. Your skin is already exposed to…

POWER UP YOUR SHOWER

SNACK YOUR WAY TO GOOD HEALTH

If you pick the right food and adopt sound eating habits, snacking can be healthy. A report in the Journal of the International Society of Sports Nutrition shared that having small bites throughout the day can help to control appetite and stave off hunger pangs that cause you to binge at mealtimes, and then feel sleepy afterwards. Snacking also regulates your metabolism, blood sugar and cholesterol levels, as well as improves your mood to prevent “hangry” episodes. Problems with snacking arise when you don’t plan for it. For instance, when you mindlessly reach for fatty, salty chips while watching your favourite show, stuff your face with cake and pastries because lunch wasn’t filling, or polish off the sugary cookies your well-meaning colleague left out in the pantry for all to share. To…

SNACK YOUR WAY TO GOOD HEALTH

a fresh twist on pasta

Fresh Tomato Sauce With Crunchy Chickpea Pangrattato and Chickpea Spaghetti START TO FINISH: 30 MINUTES SERVES: 4 > 2 tablespoons red wine vinegar> 4 garlic cloves, minced> 2 pounds very ripe heirloom tomatoes> ½ cup extra-virgin olive oil, plus more for drizzling> Kosher salt and freshly ground black pepper> 1 can chickpeas (15 ounces), rinsed and drained> 12 ounces chickpea spaghetti> ½ cup packed fresh basil, thinly sliced> Shredded Parmesan cheese, for serving 1. In a large bowl, combine the vinegar with half the garlic. Halve the tomatoes and gently squeeze out the seeds, then discard. Roughly chop the tomatoes. 2. Toss the tomatoes and 5 tablespoons oil into the vinegar mixture. Season with salt and pepper. Let sit for 15 minutes. 3. Meanwhile, in a medium bowl, smash the chickpeas with a potato masher…

a fresh twist on pasta

GET YOUR GLOW ON!

The road to getting flawless skin can often seem long, lonely, and let’s face it - expensive. But here’s some good news: it doesn’t have to be! You don’t need to splurge on facials or pricey products just to improve your skin. Score complexion perfection by living a healthy lifestyle and building good skincare habits instead. No matter what your concerns are, these simple tips will help to improve your skin so that you can look radiant and flawless in no time. • STAY HYDRATED In Singapore, we’re constantly moving from one air-conditioned venue to the next, in a bid to escape the sweltering heat. And while the cool air feels super refreshing, air conditioning can seriously dry out your skin due to the lowered humidity levels. You’ve probably realised that your…

GET YOUR GLOW ON!

LIQUID GOLD Pack a water bottle with two-thirds shaved ice and one-third water, and sip every 10 minutes or so during your workout. According to a recent study from the University of Montana, people who did this when exercising in a hot room maintained a lower body temperature and heart rate than those who drank room-temperature water, even when they sipped only half as much liquid overall. YOUR WORKOUTS WORK HARDER There are big benefits to exercising in the heat. You’ll sweat a ton, but that improves your body’s ability to regulate its temperature, says José González-Alonso, Ph.D., a professor of exercise and cardiovascular physiology at Brunel University London. Hot workouts may increase the volume of plasma – a solution that transports nutrients throughout the body – in your blood. The more plasma…

RESTORE YOUR NATURAL GLOW If your days have been plagued with late nights and unhealthy meals, it’s time for a serious health reboot. Start your day with Superfood Lab’s SuperGreen pH7.3, which delivers a powerful punch of nutrients as well as micro-minerals that your body needs to function well. For a more radiant complexion, sip on a glass of SuperRed Antiox before bed. On top of a concentrated dose of antioxidants, the formula contains a probiotic blend to strengthen your digestive tract for a healthier gut – a key factor for good skin. Available at $79.90 per bottle and $39.90 for 10 travel sachets at Guardian stores.Visit www.guardian.com.sg/brands/Superfood%20Lab. SHOWERS OF BLESSING When your daily body-washing routine starts to feel mundane and uninspiring, there’s one thing you can do to jazz it up for…

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