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28 STAY FIT PAST YOUR 50S

IS YOUR DESK JOB SHORTENING YOUR LIFESPAN? It’s not worth dying earlier than you should over your job. Find out how to extend your longevity.

ARE YOU A TINDER TERROR? Yes, you want her to swipe right, but are you making her swipe left in horror instead?

14 34

Zheng Ge Ping shares how he’s managed to get fiter with each decade.

56 98 BE A TRAILBLAZER

94

Trail biking is a thrilling mix of strength, stamina and white-knuckle adrenalin.

IN EVERY ISSUE 10 ED’S NOTE 14 ASK MEN’S HEALTH 19 BULLETINS 89 PERSONAL TRAINER 112 EXTRAS!

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CLEAN EATING MADE EASY Food delivery services are ofering a lot more healthier choices than you think – and, no, it’s not just leaves and bland peas.

BREAD RISES AGAIN It’s about time we honoured the warm, crusty, freshly baked loaf as the best thing since, well, you know.

54 ON THE COVER PHOTOGRAPHY: FRENCHESCAR LIM ART DIRECTION: JASON TAN HAIR & GROOMING RINA SIM USING DIOR & LIVING PROOF SWEATPANTS: ADIDAS ORIGINALS MODEL: ZHENG GE PING STYLING: SHEH WATCH: VOSTOK EUROPE ALMAZ, RED ARMY

8 WAYS YOUR KICKS ARE RUINING YOUR RUN Your running shoes could be hurting you rather than helping you.


SINGAPORE SWEETHEART

32 SAFE OR SCREWED? You took chances in your younger days. How much damage did you do?

Fiona Xie talks about what she looks for in a man. Take notes, lads.

46 96 ZHENG GE PING’S OLD-BUT-GOLD FITNESS MOVE The Turkish get-up is an old-school strongman move, but it’s also beneficial for runners.

52 HEALTHY LICKS While raspberry ripple doesn’t quite count as one of your five-a-day, learn to freeze your assets wisely and your two scoops needn’t be an indulgence.

90

30 GET IN THE BAWL GAME We know it’s okay to show our vulnerability, but it’s still diicult. One weepy guy hopes to change that.

102

THE FAST TRACK TO A SIX-PACK

102 SPOILT FOR CHOICE

In this programme, you’ll work out five days a week. On days 1, 3, and 5, you’ll lift. Gains will ensue.

Each of these running shoes has a diferent speciality, so you can pick and choose the one that fits you best.

NOVEMBER 2016 7


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For sales and marketing enquiries, e-mail Agnes Seow: seowlke@sph.com.sg

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CREATIVE SERVICES Director Ong Ting Nee, tingnee@sph.com.sg Editor Grace Chua, cshgrace@sph.com.sg Associate Editor Cadence Loh, cadencel@sph.com.sg Senior Writer Nida Seah, seahnida@sph.com.sg Assistant Project Manager Nurasyidah Abdul Razak, nsyidah@sph.com.sg Senior Art Director Neccol Woo, neccolw@sph.com.sg Associate Art Director Feng Ling, lingfeng@sph.com.sg Senior Designer Tham Siew Yee, thamsy@sph.com.sg

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Men’s Health Singapore is published by SPH Magazines Pte Ltd under license from Rodale Inc., publisher of Men’s Health in the United States. All rights reserved. Title and trademark Men’s Health © Rodale Inc. No part of this publication may be reproduced in any form without the writen consent of the publisher. Any views expressed by the Members of the Editorial Advisory Board in this magazine are their own and do not necessarily reflect the views of or is sanctioned by this magazine. Members of the Editorial Advisory Board do not, by virtue of their membership, endorse or support any product or service advertised or articles featured in this magazine. The articles in this magazine are for your information only. Do not substitute it for the advice of a qualified healthcare practitioner or professional advisor. Men’s Health Singapore is published by SPH Magazines Pte Ltd, 82 Genting Lane, Media Centre Level 7, Singapore 349567. Tel: 6319-6319, Fax: 6319-6055, E-mail: magmenshealth@sph.com.sg. Distributed by Circulation Department, Singapore Press Holdings Ltd. Printed by timesprinters, Singapore registration No. 196700328H. SPH Magazines registration no. 196900476M, ISSN 0217-8274, MCI (P) 035/05/2016 Distributed in Vietnam by XunhaSaba Corporation. Distributed in Hong Kong by Foreign Press Distributors Ltd. For back issues, e-mail circs@sph.com.sg. To subscribe online, visit www.menshealth.com.sg.

Editorial Director, Rodale International/ Director of Content, Rights & Photo Operations John Ville Editorial Director, Men’s Health and Women’s Health Laura Ongaro Editorial Director, Runner’s World, Bicycling, Prevention & International Branded Books Veronika Taylor Senior Content Manager Karl Rozemeyer Associate Editor Samantha Quisgard Production Assistant Denise Weaver

MH ADVISORY BOARD DR DERRICK AW MBBS (S’pore), MMed (Int Med)(S’pore), GDA (S’pore), MRCP (UK), FAMS (Dermatology), Consultant, University Dermatology Clinic, National University Hospital

DR JEAN HO MBBS (S’pore), MMed (S’pore), MRCP (UK), FAMS (Dermatology), Jean Ho Skin, Hair and Laser Clinic, Mt Elizabeth Medical Centre

VIDYA G. BHAT MSc, Nutrition & Food Science (India), Nutrition Consultant

DR EUGENE HONG C.J. MBBS, Dip ABAAM, MHSM Medical Director, Electro Hair Regeneration Centre, Camden Medical Centre

DR JASON CHIA MBBS (S’pore) MSpMed (Aust), Sports Physician, Head and Consultant, Sports Medicine and Surgery Clinic, Tan Tock Seng Hospital ASSOCIATE PROFESSOR CHIA SING JOO MBBS, FRCS (Edin), FAMS (Urology), Head & Senior Consultant, Department of General Surgery (Urology), Tan Tock Seng Hospital MITCH CHILSON Director of Strength & Conditioning, Evolve Mixed Martial Arts DR CHONG YEANG CHERN MBBS (S’pore), MMed (Family Med), Wellness Doctor AsiaHealthPartners DR CHUA JUN JIN MBBS (S’pore), FRCS (Edin), FRCS (Glas), Consultant Cosmetic and Laser Surgeon, JJ Chua Rejuvenative Cosmetic & Laser Surgery, Mt Elizabeth Medical Centre DR BENJAMIN CHUAH MBBCh, MRCP (UK), Consultant, Department of Haematology-Oncology, National University Cancer Institute

DR MARTHA LEE DHS (US), Clinical Sexologist, Eros Coaching DR NELSON LEE MBBS (S’pore), Masters of Medicine (Psychiatry), Grad Diploma Psychotherapy (Distinction), Medical Director & Psychiatrist, The Psychological Wellness Centre DR PAUL ONG JAU LUENG BA MB MChir MA (Camb), FRCP (UK), FESC, Senior Consultant, Interventional Cardiology, Device Therapy Department of Cardiology, Tan Tock Seng Hospital DR SEE HUI TI MB. ChB, MRCP (UK), FRCP (Edin), FAMS (Medical Oncology), Senior Consultant, Medical Oncology, Parkway Cancer Centre DR SAMUEL YEAK MBBS (S’pore), FRCS (Edin), FRCS, RCPS (Glas), FAMS (ORL), Head & Senior Consultant, Department of Ear, Nose & Throat, Tan Tock Seng Hospital


Global Editions/ EDITORS-IN-CHIEF Australia IAN COCKERILL Brazil SERGIO XAVIER

5 SKILLS YOU’LL HAVE MASTERED AFTER READING THIS ISSUE

Bulgaria VLADIMIR KONSTANTINOV China ZHOU SONG Croatia ROBERT FRKOVIC France PATRICK GUERINET

OLD BUT GOLD Some days I wake up and curse at Father Time. It seemed like just yesterday that I could push my body to the limits, and spring back with nary an ache the next day for more punishment. Now, I wake up after a tough workout and parts of my body I didn’t even know existed aches, reminding me of my age. Sadly, our bodies are like machines – they wear down over time. But with proper maintenance, you can add years and quality to your life. That’s where health and fitness come into play – knowing when and how to push your body to stay in peak condition. And speaking to Zheng Ge Ping was really an inspiration when we were working on this issue. The man is a master of longevity, both career-wise as well as physically. When he took of his top to pose for our cover, there was a sharp intake of breath in the studio, and I’d imagine everyone thought the same thing: “You can look like that at 52?” Impressively, that’s exactly what Ge Ping has done, geting fiter and stronger with each passing decade. But it doesn’t come without sacrifice, of course. He shares with us what it takes to last the distance this issue. Kudos, Ge Ping. I hope I’m as fit as you in my 50s!

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Germany MARKUS STENGLEIN Greece VASSILIS GEORGAKAKOS Hungary MÁTÉ PÁSZTOR

How to eat bread and still keep off carb-overload.

India AROON PURIE Indonesia NINO SUJUDI Italy ENRICO BARBIERI

2

Kazakhstan ANDREY MANUYLOV Malaysia JOHN NG Netherlands JAN PETER JANSEN

P32

Philippines ALLAN MADRILEJOS Poland KRZYSZTOF KOMAR

What Fiona Xie really thinks about bikinis.

Portugal PEDRO LUCAS Romania MIHAI GHIDUC Russia KIRILL VISHNEPOLSKY

P52

3

Serbia and Montenegro IVAN RADOJCIC Singapore KELVIN TAN South Africa JASON BROWN

Should you eat ice cream if you’re on a diet?

South Korea SEUNG KWAN PAIK Spain JORDI MARTINEZ Thailand CHATCHAWIN UNHANUN

4

Turkey FATIH BÜYÜKBAYRAK Ukraine DMITRY PRIBYTKO United Kingdom TOBY WISEMAN

P98

Latin America FRANCISCO CUEVAS ARGENTINA

When you should change your running shoes.

ARUBA CHILE COLOMBIA COSTA RICA CURAÇAO

5

P30 Editor

Is it OK for guys to cry?

DOMINICAN REPUBLIC ECUADOR EL SALVADOR GUATEMALA HONDURAS MEXICO NICARAGUA PANAMA PERU VENEZUELA

10 NOVEMBER 2016

M E N S H E A LT H . C O M . S G


NOW!

AT MENSHEALTH.COM.SG

How To Trick Your Mind Into Eating A Low-calorie Diet

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Twitter Most people on a diet would simply try to eat less than usual – running the risk of binge-eating once their willpower runs out. But eating behaviour expert Ciaran Forde takes a very different approach to careful eating. His reasoning: If people do not feel that they are giving up anything, they would not feel the need to compensate for it later on. Here’s an easier way to shed some kilos. www.bit.ly/lowcaloriesmh

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5 Tips To Avoid Getting Running Stitches

Sign up for our newsletter when you register to be a member on Menshealth. com.sg and receive free expert advice and tips delivered straight to your inbox. Each week, you’ll learn how to upgrade your muscle gains, look like a million bucks and get the girl. www.bit.ly/1YHEeSA

MH Video

IPPT: HOW TO TRAIN FOR THE PUSH-UP STATION

www.bit.ly/ipptpushupmh

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M E N S H E A LT H . C O M . S G

PHOTOS 123RF.COM

Are you aiming for IPPT gold? Get down to business and watch how you can strengthen your upper body and ace the push-up station.

TEXT MCKEN WONG

Most runners have experienced stitches at some point, whether it’s in a competitive race or a simple, regular jog. These sharp, stabbing pains are caused by a strain on the ligaments that attach your organs to your diaphragm. But all hope is not lost – there are various ways to dodge the pain. www.bit.ly/stitchesmh


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ASK MEN’S HEALTH LIFE’S QUESTIONS ANSWERED

– Tom

14 NOVEMBER 2016

M E N S H E A LT H . C O M . S G

TEXT ALEX HARRIS & KENNETH WEE PHOTO ASIAIMAGE/MASTERFILE

EVERYONE IS SAYING I SHOULD STAND UP AT WORK. ARE DESK JOBS REALLY THAT HARMFUL?

While the scientific forum likes to plays musical chairs with this debate, we’ll stand firm. Yes, too long idling on your rump is unhealthy. But “sitting is the new smoking” is a glib phrase that needs to stop now. The truth is, as ever, more nuanced. Prolonged repose is k anyone with one of those newfangled Varidesks how their knees are doing today.


GET MORE ANSWERS TO LIFE’S QUESTIONS AT MENSHEALTH.COM.SG/ASK-MH

LEGAL EASE too long manifests in the form of cardiovascular and blood sugar damage, which researchers in Australia argue is easily combatted with regular two-minute breaks. So, sit less, for sure. But, more importantly, move more – no matter your position. HERE ARE DR STARRETT’S TIPS FOR STAYING ON YOUR TOES WITHOUT THE PITFALLS. 1/ TAKE A STEP DOWN Flat shoes – meaning zero differential between toe and heel – make a huge difference. A lot of foot problems could easily be remedied by this (including bunions and plantar fasciitis). 2/ FIND YOUR FLOW You should be able to go from a walk to a run without awkwardly waddling like a duck. If you have to “correct” your feet to run, practise standing with your feet straight all day.

YES? “If you’re standing still, that’s slightly better than sitting – but you’re still not moving,” says Dr Kelly Starrett, author of Deskbound. So while we wholeheartedly endorse the idea of spending as much time on your feet as your bottom (not least for the reported 46 percent productivity boost, according to the Texas A&M Health Science Center), a more effective approach is to seek regular movement. After all, much of the trouble that comes with being parked for

NO?

MAYBE?

3/ RAISE THE BAR You know that foot rail under the bar at the pub? Putting your foot up takes the load out of your back, so you stand straighter. Try to put your foot up on something at work, too. WHY IS MY EYESIGHT BAD AT THE OFFICE? – Liam One issue is the gradual, insidious damage done by blue light from screens. But a far more likely culprit could be stress. With a deadline looming, you blink less and can develop “computer vision syndrome,” symptomised by dryness and discomfort. “Keep any screen 40cm from your face and bump up the text size,” says Dr Mark Rosenfield, a professor at SUNY College of Optometry. The stress hormone cortisol also leads to impaired retinal function and can result in a condition called central serous chorioretinopathy – a build-up of liquid that causes blurry vision. Thankfully, you can combat this with a workout.

WILL SENDING DICK PICS GET ME IN TROUBLE? – Dave “In the case of a photograph of the male member sent by you to your own wife, unless the said member is engaged in some obscene act, it may not be considered ‘objectionable’ even if it exploits nudity, as the photograph would likely impact only one person – that is, your wife,” says Samuel Seow, managing director of Samuel Seow Law Corporation. However, whether or not a work is considered “obscene” or “objectionable” is left to the discretion of an expert appointed by the court (if it comes to that). Do you have a question about the law that you want to find out? Please send it to us at magmenshealth@sph.com.sg. The legal information here does not constitute legal advice. You should always consult a lawyer for the professional assurance that our information, and your interpretation of it, is appropriate to your particular situation, before you commence any sort of legal action. We are not liable if you fail to do so.

WILL A TAN PROTECT ME AGAINST SKIN CANCER? – Michael

NO.

It’s a fair question, when you consider that 46 percent of men surveyed by dermatology scientists consider this a perfectly acceptable way to dodge any damage. But you couldn’t be more wrong. And if that scares you, we’re not sorry, because it darn well should. Heading to the beach with the delusion that laying down some base bronzing – whether on a sunbed or just in the park – somehow enables you to better deal with UV rays is skin suicide. Use a decent SPF like the smarter 54 percent.

NOVEMBER 2016 15


What will you do with yours?

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THE WORKOUT THAT MAKES YOU EAT LESS If you’re not already doing high-intensity interval training (HIIT) to increase your calorie burn and cut your gym time, here’s another reason to go hard, then go home: HIIT suppresses your appetite. According to the International Journal of Obesity, subjects who did intervals for 30 minutes ate 170 fewer calories at a meal an hour later than those who exercised at a moderate intensity. Not only that, they ate 100 fewer calories over the following 24 hours. For further appetite suppression, choose weight-bearing forms of cardio such as running or skipping. Japanese research found this crushes your cravings more than cycling.

TOO MUCH ON YOUR PLATE (AND WEIGHING SCALE)? LACE UP AND HIT HARD.

NOVEMBER 2016 19


HEALTH SWEAT NOW, LIVE LONGER Don’t stop exercising – it’ll pay off and here’s some research to prove it. People in better cardiovascular shape in their 40s have a 37 percent lower risk of being hospitalised with a stroke after age 65 than unfit folks, the journal Stroke reports. Exercise keeps your arteries flexible and clear, reducing your risk of having a stroke.

THE PERCENTAGE NUMBER OF ANTIBIOTICS PRESCRIPTIONS IN THE U.S. THAT ARE UNNECESSARY. SOURCE: CDC

SNORING MAY CAUSE DNA DAMAGE If you have sleep apnoea, your DNA may have taken a hit. Scientists in France found that the telomeres – the ends of chromosomes that fray as we age – of men with severe sleep apnoea were shorter than those of healthy guys. Even men with moderate sleep apnoea had shorter ones. Telomere shortening raises your risk of chronic disease, including cancer.

ASK YOUR DOC BEFORE A TEST You should know the benefits and risks of a test or treatment before going ahead with it,

20 NOVEMBER 2016

M E N S H E A LT H . C O M . S G

say Canadian researchers from the University of Saskatchewan College of Medicine. Only 18 percent of doctors in one study accurately estimated how the

radiation dose of an abdominal pelvic CT scan compared to that of a chest X-ray. And one in four physicians wasn’t aware that a single CT scan can raise your cancer risk.

It’s no secret that social interaction eases stress, but a new study suggests that a simple phone chat is especially effective for men. Over three years, men who increased the number of times they talked on the phone were 17 percent less likely to feel psychological distress.

PHOTO ASIA IMAGES/MASTERFILE

LOWER STRESS IS JUST A CALL AWAY


TAKE A CHILL PILL Inhaling your food isn’t just impolite – it can also cause you to eat hundreds of extra calories throughout the day. A study published in the Journal of the American Dietetic Association found that quick eaters not only consumed more than 10 percent more calories, they also felt less satisfied when the meal was done – and hence more likely to keep snacking afterwards. The slow eaters also drank about a half cup more water during the meal, which helps increase metabolism and keeps calorie intake in check. Take smaller bites, chew each bite twice as long as you usually do, and put down your utensils between bites.

PH OTO ALPH A S PIRIT/MA STE RFILE

FRUIT FOR THOUGHT Is your dessert an optical illusion? A study in the Journal of Consumer Psychology reports that people underestimate the calories in unhealthy food if it’s adorned with a healthy topping. A dish of ice cream with fruit was judged to have 125 fewer calories than the same amount of plain ice cream. And people given berry-topped pastries ate more, on average, than those given plain ones. We subconsciously try to justify our choice and reduce our guilt when we eat high-calorie treats, says study author Ying Jiang.

WHY FACEBOOK MAKES YOU FAT You’re more likely to consume bigger portions and eat for longer periods of time when you’re preoccupied by television, music, handphone or computer, according to a review of studies published in Trends in Food Science & Technology. Try this: Dedicate mealtime as no-screen time. Don’t check your e-mail, Twitter or ESPN. Grab a seat and try tasting at least your first three bites – fully chewing and swallowing before taking another. This process, also known as mindful eating, may lead to great satisfaction.

6

STROLL OFF KILOS We repeat: Your first step to slim is a walk in the park – literally. A study in the Journal of Physical Activity and Health suggests a brisk walk daily to jump-start weight loss. The paper found that people who strolled 30 minutes a day over three weeks lost 0.7kg – without changing their diet. The speedy stroll helped participants burn 114 calories a day on average.

THE INCREASE IN YOUR CALORIE INTAKE AFTER SLEEPING FOR JUST FOUR HOURS INSTEAD OF EIGHT. S O U R CE: CO LU M B I A U N I V E R S I T Y

NOVEMBER 2016 21


TEA YOURSELF UP All that sweat can take its toll on you, so put the kettle on. Green and oolong tea’s lipid-metabolising catechins have long been praised in the fight against flab, but a recent study by the Journal of Nutrition and Metabolism showed white tea beats both by not only boosting the breakdown of fat but preventing the formation of new fat cells altogether. We’ll have one, too, thanks.

If you’ve had three or more nights of bad sleep in a row, a 400mg dose of caffeine (about two strong

22 NOVEMBER 2016

M E N S H E A LT H . C O M . S G

cups of coffee) won’t help you work smarter, researchers find. The caffeine will help after two five-hour nights. Beyond that, your body’s build-up of adenosine, a sleeppromoting neurotransmitter, is just too high.

„ PHOTOS 123RF

CAFFEINE DOESN’T ALWAYS HELP


MAKE CHEAT DAYS NO SMALL FRY

EAT THIS TO SAVE YOUR KNEES Too much saturated fat may lead to knee arthritis. Study participants who ate the most saturated fat lost 48 percent more joint space between their femur and tibia (an indicator of knee osteoarthritis) over four years than those who ate the least. Choose polyunsaturated fats, found in foods like walnuts and fatty fish.

Are cheat days important? Science has spoken. A study published in Consumer Psychology journal has concluded that hedonistic deviations boost your dieting drive for a leaner waist in the long run. Researchers compared a strict 1,500kcal diet to a 1,300kcal plan coupled with a 2,700kcal Sunday splurge. Those

participants who indulged showed increased selfcontrol on dieting days and came up with better strategies to overcome temptation during the week, despite following a more restrictive meal plan. The scientists believe that strict nutrition schedules in pursuit of abs lead you to interpret even the smallest lapse in effort as total failure.

7 YOUR MINIMUM RECOMMENDED DAILY ALLOWANCE OF SALT IN GRAMS. ANY LESS CAN RESULT IN REDUCED MUSCLE FUNCTION, SO DON’T LET ALARMIST HEADLINES WARN YOU OFF THE MINERAL ALTOGETHER.

Wonders of Cocoa It’s true: Dark chocolate provides muscular-endurance benefits, just in a far sweeter format. A study by Kingston University has found that flavonols, from the cacao beans used to make dark varieties, increase nitric oxide production in much the same way that beetroot does, helping to dilate blood vessels and reduce your oxygen expenditure during exercise.

THE SPICE FOR YOUR BRAIN Eating more cinnamon may boost levels of proteins in your brain involved in memory and learning, new research finds. After mice with poor learning ability were fed cinnamon for 30 days, their ability improved to the level of rodents that were naturally good learners.

SOURCE: THE INSTITUTE OF MEDICINE

NOVEMBER 2016 23


SWING TO BETTER FITNESS

LIFT LIGHT WHILE ON THE GO You’re worried not being able to lift a lot may interrupt your iron-pumping regime, causing you to postpone the unveiling of your six-pack. But a new study has proven your fears (and excuses) unfounded. Researchers discovered that you can add as much mass lifting

24 NOVEMBER 2016

just 60 percent of your one-rep max as you can chasing new personal bests under a bending barbell. Lighter weights target your slowtwitch fibres, which – although known for boosting endurance, not size like their faster relations – provide the same pump you’re after when targeted properly.

M E N S H E A LT H . C O M . S G

P H OTO S (M A I N) S U M N E R S/ M A S T E R F I L E & (G U Y W I T H R O P E) C U LT U R A R M/ M A S T E R F I L E

Kettlebell swings may give you the most bang for your fitness buck. In a University of North Texas study, guys who did just six minutes of swings showed major boosts in their testosterone and growth hormone levels. And while this may not equal instant muscle, swings are still a one-stop shop for training because they work your entire body, says Dan John, a master kettlebell trainer.


STOP JOINT MISERY IN ITS TRACKS Here are some good news for cardio junkies, as research shows the link between running and joint pain is a nonstarter. The Lawrence Berkeley National Laboratory discovered that runners are less likely to develop joint pain than inactive people, and that you can run several marathons a year without concern. It’s being overweight that poses the biggest joint risk, and lab coats found a link between a decrease in pain and calories burned through exercise.

THE BENEFITS OF BARE FEET Shoes can lead to overuse injuries. They trick your brain into thinking your feet aren’t working hard enough, so your legs end up working harder than they need to. The cure? Stride barefoot for 100m after a run. Result: stronger foot muscles, better posture and balance, and less injury risk.

ROPE IN HELP

Battling ropes can help you pump out more on the floor. Researchers in Canada found that just four weeks of battling-rope training boosted push-up performance by 24 percent. “Rope workouts can really improve lactic acid tolerance in your upper body,” says Men’s Health fitness director B.J. Gaddour. “That allows you to do more reps of upper-body moves.”

REAP WHAT YOU ROW Looking to sculpt a V-shaped torso? Rowing speed and lifting strength go hand in hand, say researchers in New Zealand. Elite rowers who logged the fastest 500m times on a rowing machine were also strongest in lifts like the power clean and supported barbell row. “Similar to the power clean, rowing power starts in the legs and core, and explodes through all the major muscle groups with each stroke,” says Topher Bordeau, varsity rowing coach at Dartmouth College.

THE PERCENTAGE INCREASE IN TESTOSTERONE LEVEL JUST FROM WATCHING YOUR FAVOURITE TEAM WIN. SOURCE: UNIVERSITY OF UTAH

NOVEMBER 2016 2 5


SHE’S HORNIER THAN YOU THINK Men tend to underestimate how often their partner wants sex, a Canadian study shows. Could be that a fear of rejection leads you to not even try. Or maybe you think this attitude helps maintain the relationship. Try this: Ask her how you can tell when she wants it, what excites her, and how she wants you to initiate. Be positive!

The percentage of men who have active sperm in their pre-ejaculatory fluid. The condom goes on before you go in, fellas. SOURCE: JOURNAL OF THE MEDICAL ASSOCIATI ON OF THAILAND

HORROR, THEN ROMANCE THE ULTIMATE MALE WEAKNESS

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INSTANT SEX APPEAL Your dog is so cute! And so are you, evidently. In a survey of 733 women, 65 percent said adopting a pet makes a guy seem hotter – and 68 percent said a pooch is the sexiest pet he can own. This suggests sociability and caretaking skills. She’ll be watching you with Max, so smile and be playful. Who’s a good wingman?

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Science confirms it: Hot women really do make us stupid. In a BMJ Open study, men said they’d be less inclined to wear a condom with a woman they thought was hot. Even more stupid: Knowing she probably has an STI doesn’t matter – guys are still less likely to put one on. This may stem from an evolutionary drive to reproduce with attractive women, scientists speculate. Careful: Her hotness doesn’t make you immune to STIs.

A woman spooked by a horror movie may be more likely to cosy up to you. According to Margee Kerr, a sociologist who studies fear: “When people are scared and presented with a suitable mate, they’ll see that person as more attractive.”

Thrills cause a chemical surge that launches our bodies into high arousal, which can be mistaken for attraction to the person we’re with, Margee says. You’ll each see the other as someone to trust, strengthening your bond. Avoid content that shuts her down, though. Some people are into gore; others are turned off by it.


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PHOTOGRAPHY FRENCHESCAR LIM

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TEXT MCKEN WONG STYLING SHEH

C A MOUFL AG E JACK E T G STAR

A R T DIREC TION & DIGITA L IM AGING JA SON TAN

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SURVIVAL OF THE FITTEST VETERAN TV ACTOR ZHENG GE PING LIFTS THE LID ON ATTAINING LONGEVITY IN AN UNFORGIVING SHOWBIZ INDUSTRY.

I Imagine being asked to forge a shredded body like Bruce Lee’s. Daunting? Certainly. Painful? Absolutely. You would probably need to have a good reason to do it, and for Singaporean actor Zheng Ge Ping, his was a gamble that granted a longer tenure in show business. “In 2009, I was approached by my executive producer for two projects,” the 52 yearold recalls. “One was for a gangster role – but with a catch: to have a body like Bruce Lee’s. The other was an action drama that required a good physique as well. I decided to go for broke.”

BIG GAMBLE So determined was Ge Ping that he even held a press conference and declared his decision to get ripped. “It was a huge gamble,” the former chef and taekwondo instructor says. “I wasn’t sure if the industry would accept this, or if the public would find it ridiculous. Even my family members were confused and couldn’t understand why I would push myself so hard. At times, it felt like a really lonely journey.” Evidently, there were other factors that contributed to his physical reinvention. It wasn’t just a budding interest in getting a buff body – something “martial arts couldn’t deliver” – but the reactive, unpredictable nature of his job. It’s easy to forget that the television industry is a cutthroat one. Many up and coming young artistes – hungry to succeed and undeniably better looking – will look to seize whatever opportunities they can get. It’s not a surprise to see an actor being frozen out of the public eye, out of sight and out

of mind. That is a real danger that Ge Ping faced, and he knew he had to embrace the challenge. “That’s reality,” Ge Ping says. “Either you remain stagnant and die off, or you’ll have to change your image and progress. It was also about being able to survive in this industry. Plus, I needed to feed my family.” STAYING RELEVANT In fact, Ge Ping had already felt the need to improve himself – be it physically or mentally – a decade ago. The hardcore gig to get a Bruce Lee-esque body merely accelerated that process and rendered him professional help, in the form of trainer Joey Chua. It made him appreciate the positive effects of simply becoming healthier. “Besides education, I’ve learnt that fitness is one important aspect of life,” he says. “It is a way of life. Of course, becoming an Olympian at my age would be far-fetched, but it’s never too old to start taking care of your body. I wouldn’t say you’ll never fall sick, but if you sit and do nothing, you’ll get ill for sure. “Often, it’s easy to hit a target you’ve set and then ease off. I may have attained what I've set to achieve, but to me, that’s not enough. I want to

VIDEO Catch Ge Ping take on the Men's Health Push-up Challenge! Download Men’s Health Singapore now on the Magzter app.

carry on and push myself in various aspects of my life. “Keeping fit is also not about vanity. The population is greying, and it helps to be healthy when you are old. You don't want to be sick and be burdened with hospital bills.” OVERCOMING LIMITATIONS Arguably, Ge Ping’s fitness gamble has been a huge success. He remains a popular and respected figure in the TV industry, and many are inspired by his utter discipline that made the transformation possible. His career is also progressing steadily without being hampered by those bulging muscles – playing roles that seem to be more wide-ranging than before. “I am practical and know my limits,” he says. “I can’t hit the standards of elite bodybuilders, but it is my dream to become a fitness model and still play a variety of characters. My age and physique won’t become my limitation.” (Find out how Ge Ping builds up his strength in our Celebrity Fitness section on page 96.) As with any industry veterans, he also understands what it entails to eventually succeed – even if each actor or actress possesses a different goal. “For those who are labelled as idols, you need to cultivate a good image and have integrity,” he says. “You can’t possess a bad attitude or do nonsensical stuff – people will follow. “Ultimately, you need passion. People talk about us having money and fame, but you need to have passion. “You are not just an actor; you must be able to contribute to society – to bring out the right message to the public. And that counts, whether in real life or on screen.” Spoken like a true star indeed.

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GUY WISDOM

GET IN THE BAWL GAME We know it’s okay to show our vulnerability, but it’s still difficult. One weepy guy hopes to change that.

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Our cultural consensus on male crying can be summed up by a scene in The Godfather, where Don Vito Corleone slaps the weeping singer Johnny Fontane and screams: “You can act like a man!” We like to think we’re more evolved, that we’ve moved beyond masculinity cliches. But remember how you felt the last time you saw a man cry? When a woman cries, we want to comfort her. But when a guy tears up, we recoil and enter panic mode. “What’s


happening? Did your dog die? Do you have cancer?” On some level, we know crying is okay. But knowing that and acting on it are very different. Most of us would rather get advice on erectile dysfunction from a father-inlaw than let a single tear roll down our cheeks. That can’t be healthy, right? We asked Andrew Reiner, a Towson University professor who teaches a seminar called “Real Men Smile: The Changing Face of Masculinity,” to talk about man tears – and whether we should rethink our relationship with them. MEN’S HEALTH: Talking about crying is hard. Just the idea of it makes me want to throw a football at your nuts and then shotgun a beer. ANDREW REINER: [Laughs.] Well, sure, you’re a guy. That’s what guys do.

But why? What’s the big deal about crying?

being overcome with joy. We do? How do we avoid joy?

That’s the question. Some of the things I ask my students are: “What if we had a world where guys were allowed to show a wider range of emotions? What if we gave them the free pass we give to girls and women? Would the world really look any different? Would less get done?”

I mean that unconstrained, unguarded joy. When you’re just so enthusiastic and giddy that you can’t keep it in. For men in our culture, that’s a sign of vulnerability. How often do you see guys running around with glee on their faces? Maybe while playing sports.

No, sure, you’re right. But it’s one thing to know that intellectually and another to walk up to a man and say: “Just hold me, bro, and feel the warmth of my salty tears on your shoulders.” Yeah, I get it. I remember the first time I cried in public as an adult. I was on a plane with my girlfriend, and I knew our relationship was pretty much over. I just started sobbing. I didn’t hide it. When people looked at me, I looked right back. Wow. You weepily stared down strangers? That sounds harder than the crying. Exactly. A man’s instinct is to hide his tears. But I wanted people to know, yeah, I’m a guy and I’m crying. It felt liberating, like casting off shackles. Even if it were culturally acceptable for men to cry, would we want to? Do men get the same physical and emotional relief that women do? I think so, yeah. There was a study at Tel Aviv University just last year, which found that the male brain and the female brain are structurally very similar. The way they both function cognitively is almost identical. So a lot of our behaviour that we think is uniquely male or female is just social construction. Men avoid crying for the same reasons we avoid

Yeah, but that’s it. Can you imagine if we acted like that in our everyday lives? People would think you’re completely mental. But it wasn’t always that way. Men used to laugh more; they used to cry more and smile more. Really? Because if you look at 19th century photos, men seem to be mostly scowling. That’s because posing for those old photos took so long. People see them and think men were so hard and severe back then. That’s not true. If you look at men’s journals at the time, they were every bit as emotional as women were – sometimes more so. It was much more common for men to have very intimate friendships with each other. They shared sadness and joy. There wasn’t this stupid notion that crying showed weakness.

much vulnerability because we’re terrified of being found out, betrayed or rejected. I think a lot of guys have this running loop in their heads: “What do they think of me? Do I look like a joke? Do I look weak or foolish?” That fear stops you from showing any real emotion. Again, that makes sense in theory. But what can we do? Start crying in front of our friends? Well… I agree with everything you’re saying, but I’m not going to be the guy in an all-male social gathering who says: “Hey, fellas, who’s up for some platonic hugging and then crying about our fathers?” It’s an ongoing evolution. You look for ways to be more emotionally honest. I’ve started drinking more wine in front of guys. Wait, what? [Laughs.] Drinking wine is more emotionally honest? You know as well as I do that if you’re out with guys and you order wine, it says something. I thought it said, “I like wine,” but now you’ve got me worried I’ve been sending the wrong signals.

So how did we get here? The social norms changed. This whole notion of the self-made man and rugged individualist came into fashion. It doesn’t lend itself to emotional vulnerability. You have to show you’re in control, that you’ve got your stuff together. We want women to think we’re in control, or other men? Both, but that protective nature is strongest with our male friends. We’re wary of confiding in each other or showing too

See? That’s it right there. We need to stop worrying about the signals we’re sending our male friends. Our friendships are key. We need to get back to the emotional vulnerability our grandparents and greatgrandparents had with each other. Guys today have become more isolated and more alienated. If you’re a guy, you’ve been taught that you handle things on your own, that you don’t go around confiding in people, and it’s a sign of weakness if you seek help. But that’s bull.

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LITTLE BLACK BOOK

How To Date

FIONA XIE

SINGAPORE SWEETHEART THE ARTISTE MAKES A COMEBACK AND TALKS ABOUT WHAT SHE LOOKS FOR IN A MAN.

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TEXT KENNETH WEE PHOTOGRAPHY CHARLES CHUA STYLING SHEH OUTFIT (HEELS) GUESS, (LEATHER JACKET) TRUE RELIGION (BREAD & BUTTER) & (SKIRT & TOP) H&M MAKEUP AGNES NG (6732-3773) USING SHISEIDO HAIR HUIMIN NG/PALETTEINC USING LA BIOSTHETIQUE

difficult to find. I think you can work towards having a better heart by trying to be kind to people, be less selfish and putting other people first. But chemistry, you either have it or you don’t. And shave – I like my boys clean.”

W We won’t dwell on the fact that it’s been seven years since Fiona Xie last appeared on our television screens. It makes us feel old. She’s the actress we almost forgot how much we loved – ever since she first came to our attention in the Singapore drama series Growing Up (where a lucky Steven Lim shared her first on-screen kiss), and later in one of local TV’s most memorable moments: the bikini-clad Orchard Road scene for the 2004 Chinese serial The Champion.

Fast forward to 2016 and, at 34, the raven-haired beauty still makes us weak at the knees. She came out of seclusion to star as a psychiatrist in the sevenepisode mystery drama Left Behind (which you can watch on Toggle.sg). She’s also now single, as news outlets were quick to report, having called off her engagement about a year ago. While Fiona’s enjoying her singlehood, if you’re fortunate enough to be in her presence, take note of her pointers here. ENJOY YOUR LIFE “Exercise, yes. But know when to cut loose a little. Don’t revolve your life around creatine and pumping iron.” BE MR NICE “It applies to girls too. You want someone who has a good heart, a sense of humour and, ultimately, good chemistry. It sounds really simple, but can be

LYING IS A DEAL BREAKER “I cannot condone lies. That’s my pet peeve. I cannot accept someone who lies. Always be honest – but, of course, honesty with tact.” PICK-UP LINES? SHE HAS HEARD THEM ALL “I don’t know if it’s the worst, but the strangest one was when someone gave me his driver’s license and said: ‘Find a way to

I THINK YOU CAN HAVE A BETTER HEART BY TRYING TO BE KIND TO PEOPLE, BE LESS SELFISH AND PUTTING OTHER PEOPLE FIRST.

get it back to me.’ That was really bizarre. I passed it to my friend who wanted to throw it away, but we decided to just leave it on the bar counter.” A RELATIONSHIP ISN’T WORK “Treat the person the way you want to be treated. When you love each other equally, in that sense it doesn’t become low or high maintenance. Maintenance sounds like it’s work. Love is something you want to give.” THE BEST GETAWAY CAN’T BE BOOKED “My idea of paradise would be spending magic moments with the right person. It can be something simple like a midnight swim, or mundane like shared breakfasts, or even just a laugh.” WORK ON YOURSELF… “When a guy has a good career and friends, and is a light that shines forth, people will naturally be attracted to you. Build yourself up to be a better person, and a discerning girl will always appreciate that.” …BUT STOP SHORT OF NARCISSISM “It’s strange if a guy takes too many selfies.”

VIDEO Fiona Xie decodes if a girl is into you, or not. Watch it in the digital edition of Men’s Health Singapore, now on the Magzter app.

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HER SAY

TEXT HOE I YUNE FOR HER WORLD

These local ladies cared enough to share some of their best and worst online dating experiences. Read and learn.

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The Good “Online dating’s the best thing that has happened since McDelivery! Instantly gratifying. I met my boyfriend on Tinder last May. My swiperight criterion was based purely on a guy’s photos and whether or not he had a funny bio. When I was studying in Scotland, a date brought me to an incredible bar, was interested in everything I had to say, laughed at all my jokes, and at the end of the evening told me he had never met anybody quite like me in his life. Then the classiness ended and we found ourselves in the student union till 3am, downing Bacardi Breezers and kissing in the photo booth. It was so much fun. I’ve never been on a date like that since!” – Annabelle, 24, political and credit risks broker

43% 51%

A goodlooking face

An interesting profile

WHAT’S THE ONE THING THAT WOULD INSTANTLY MAKE YOU SWIPE RIGHT?

2% A picture that illustrates his interests

4% Adorable pets in a picture

“I’d rather meet interesting guys from all over the world, than, say, end up marrying someone who grew up in my neighbourhood. Once, I travelled an hour and a half from Queens in New York to Long Island for a Tinder date. It sounded crazy to make all that effort but I had a good feeling about this divorced dad who loved his kids. We visited castles and he even packed a bottle of wine for a picnic at the park after. I was very impressed that he had studied my photos beforehand and noticed that I loved seeing castles.” – Gremlin, 44, sales and marketing director “I usually prefer meeting men face to face at social events with friends or colleagues, but now that social circles are shrinking, online dating might just be the way to go. Online dates may be unlike social events in that first impressions are more unpredictable, but it casts a wider net. I met this guy on OKCupid, and after filtering his photo, description, age and chatting for two weeks, we decided to take things offline with a date at Gardens by the Bay. Something casual and touristy after his work abroad. He was even funnier in person, which put me at ease. There were no awkward silences, just continuous exchanges with laughter and a little flirting.” – Wendy, 33, marketing executive

The Bad “Do I ‘stalk’ the guys I meet online? Definitely! But most of the time, you can’t find out much unless you have mutual friends. I’ve had men send me dirty pictures and, no, we were

POLL RESULTS

62.75 PERCENT OF SINGAPORE WOMEN SURVEYED ADMIT TO EDITING OR FILTERING THEIR DATING PROFILE PICTURES. not talking dirty. Younger women are much more aggressive when it comes to the dating scene too. Male friends have showed me sexy pictures of their online dates. Think cleavage and bikinis. Whereas my profile is what you see is what you get. Okay, I did cheat and use a filter on my profile picture – but that’s about it!” – Mei, 38, brand programme manager “Online dating hasn’t quite worked out for me. Most men are just looking to sleep around or are out to con women. They also tend to fizzle out after a few weeks or so. I went on a coffee date with this guy who seemed kind of cute, but when we met, he was so arrogant! He wouldn’t stop making fun of my earrings and, despite having offered to drop me home, he kept bragging about his car.” – Rashidah, 34, guest relations executive

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HER SAY

The Ugly “Like roulette, sometimes you strike, sometimes you meet random jerks. I was in Tokyo for a business trip and had one free day, so I decided to meet a guy from OKCupid. He turned out to be a weird pervert who kept steering the conversation towards my sexual fantasies. After he

POLL RESULTS

56.86 PERCENT OF SINGAPORE WOMEN SURVEYED WOULD MIND IF THEIR DATE TURNS UP LOOKING LESS ATTRACTIVE IN REAL LIFE. realised I wasn’t up for some random kinky sexual encounter, he proceeded to pick up a girl at the next table!” – Gremlin “Believe it or not, online is my preferred way to meet men. The few times men have approached me in the street, I’ve always been like: ‘I don’t want to buy life insurance!’ But

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even I’ve been on some truly awful online dates. My worst was with an American guy whom I met on Tinder. He showed up in flip-flops, proceeded to order four rum and cokes for himself because it was happy hour, and then spent the rest of the evening telling me, in great detail, about all his past Tinder dates. Later, his colleague showed up, and we ended up watching football for the rest of the date. I felt like a third wheel!” – Annabelle “I cyber-investigate and usually meet guys somewhere in public, bright and crowded, but there are still people who abuse the system to their own advantages. I once met a guy who lied about his nationality. We had been chatting for a while but only half an hour before we met did he tell me that he was actually of a different nationality than he

M E N S H E A LT H . C O M . S G

16% Picture with his mum or multiple women

had claimed, as he felt there was a stigma to dating guys his race.” – Janet, 37, advertising executive

14% Belowaverage looks

20% Too much emphasis on physique

WHAT’S YOUR ONLINE DATING DEAL BREAKER?

28% Too many clubbing pictures

22% An empty or boring profile

A Word of Advice “There’s definitely an abundance of men online. Sadly, quantity does not equate to quality. If the date turns out to be boring or psychotic, Apple watch has an amazing Digital Touch function, which lets you communicate with your friends who own Apple watches via tapping. A modern Morse code: If I tap twice, all is good; If I send my heartbeat, call me now.” – Mei


MAN TO MAN

A SKEPTIC’S GUIDE TO MINDFUL MARRIAGE You’re there for each other, but are you really there? Learn how to stay in the moment, says Paul Kita.

M My eyes are covered with a lavenderscented mask. My body sways in a large silk cocoon that’s suspended from the rafters of the room. My mind is supposed to be tranquil and at rest. Yet all I can think about is cardboard boxes. “Noticing your breath, address the sounds coming and going,” says Jes Gale, my meditation instructor, in a calm, sensuous voice. Jes’ bare feet pad across the cool floor. Mountain birds chatter. I hear someone tap a crystal bowl, which emits a low, soothing tone. Then my mind drifts back to cardboard boxes. “What are you experiencing right now, without the use of memory?” Jes asks.

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MAN TO MAN

Well, Jes, I’m experiencing the fact that here in Arizona, I’m 3,700km away from my current home in Allentown, Pennsylvania, where several teetering Jenga towers of moving boxes occupy the space that used to be my dining room. In just two weeks, I’ll finish packing up everything I own. Then I’ll be selling my old home and closing on a new one, and moving there with my new wife. My wife! I’ve nearly forgotten that she’s some 2m to my right, swaying in her own silk suspension system. “Experience the experience,” Jes says. And with that phrase, the boxes vanish and I remember why we’re here. My wife, Meghan, holds a Guinness World Record for running a marathon dressed as a hot dog. She’s fit. She’s funny. She shares my passion for encased meats. So of course I married her. Long before our wedding, however, I noticed that our life as a couple had begun to tilt. AFTER THE INITIAL RUSH It’s a problem familiar to millions of partners. During the exhilarating early days of dating, you share a single purpose: to be together. After the engagement, wedding planning commandeers your existence. After the wedding, searching for and buying a home consumes you. Your dinner dates transition from meandering flirtations to down-payment strategy sessions. In your discussions of What’s Happening Next, you feel yourself losing an appreciation for, and the ability to pay attention to, What’s Happening Right Now. In the lead-up to our nuptials, Meghan and I estimated that we talked about the past and the future 80 percent of the time and the present only 20 percent. Shouldn’t newlyweds, or any couple in love for however long, experience the opposite?

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The likely culprit: stress, which works in nefarious ways within a relationship. External stress – the hassles of daily life – can stoke internal stress (the state of joint finances, for example) and lead to lower satisfaction for couples – regardless of age, according to a 2015 study in the Journal of Marital and Family Therapy. And a 2014 study in the Journal of Personality and

M E N S H E A LT H . C O M . S G

Social Psychology found that a wife with job stress was more likely to receive support from her spouse than an overworked husband would be if the tables were turned. “Our minds are extraordinarily well designed to attend to the immediate,” says Willem Kuyken, director of the Oxford Mindfulness Centre. This served us well as cautious cavemen, he

says, but now, with the daily barrage of e-mails and smartphone alerts appearing as “high priority,” your overwhelmed brain can find it difficult to respond to actual important life events. While scientists have only begun studying mindfulness and its benefits, Buddhists have been practising it for centuries. In the book Full Catastrophe Living,


SHOULDN’T NEWLYWEDS, OR ANY COUPLE IN LOVE FOR HOWEVER LONG, EXPERIENCE THE ENJOYMENT LIKE IT FIRST BEGAN?

Jon Kabat-Zinn, founding executive director of the Center for Mindfulness at UMass Medical School, describes mindfulness as “paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.” BREATHING MATTERS Mindfulness might as well be called “breathfulness,” since so

much of it involves breathing. The benefits of concentrating on the up-down-up-down movement of your diaphragm aren’t hooey. In a 2016 study from the University of Wisconsin, researchers found that people who practised mindfulness every day for at least three years had a lower resting respiratory rate than those who

didn’t. That’s because mindfulness may train your brain to experience a positive feedback loop, which in turn helps put your body at ease. An even, steady resting respiration rate can benefit everything from your circulatory system to your metabolism, the study authors say. Science has also shown that mindfulness may help couples

communicate better under stress, bolster feelings of security and boost relationship satisfaction. Which is how my wife and I ended up swaddled in silk suspension systems at the Miraval Arizona Resort & Spa, a luxury hotel that offers instruction on meditation and mindfulness. During our intervention, Meghan and I wanted to learn as much as we could about embracing the present, for better or worse, and attempt to carry the lessons into our lives during our move. Granted, being relaxed and aware at Miraval is practically a requirement. Blissed-out clients shuffle around the campus wearing white robes. In fact, tiny stickers with the word “aware” appear on everything from handicap signs to bathroom hand dryers. One morning, we found a message in our room that read “Love begins in the heart.” From our housekeeper. SHAKE THE NEGATIVITY Despite all this, we couldn’t shake the stress of the move. Our brains, trained for months on a fear-stoked negative feedback loop, were fighting the rewiring process. Walking the cactus-studded grounds after meditation, Meghan and I discussed our inability to focus during the many courses we had taken. “It’s amazing how hard it is to do nothing and be okay with it,” I said. “I’m always judging how I’m doing,” Meghan said. “Why am I making relaxation so stressful?” Then again, this was the first time either of us had ever really tried. Like most people, we hadn’t had any practice with practising mindfulness. I’ll admit I was afraid to try. I’m not one to embrace passionflower incense or appreciate the reverb of a well-struck gong. Luckily, our most rewarding

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MAN TO MAN

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moments at Miraval involved little of that paraphernalia. The greatest lessons for us emerged not from silk cocoons but in the humbler moments both during and apart from the resort’s coursework. When we returned home to our boxes, Meghan and I would try to recapture those moments with a 30-day action plan designed to help us be more mindful, appreciate the present, and – for the sake of our sanity – carry us through the move. Some of those lessons we’d practise apart; others together. (See Mindfulness for Couples in 4 Easy Steps.) PRACTICE MAKES PERFECT During the month after our getaway, our commitment to mindfulness vacillated. Some days I would be the only one to do my Miraval homework; other days only Meghan would do hers. We practised being mindful together sometimes. Were we perfect? Heck, no. But perfection wasn’t the goal. During meditation, thoughts come and thoughts go. Sometimes those thoughts are pleasant. Other times you think about boxes. But those thoughts, at their centre, are still just thoughts. The phrase we found ourselves repeating from Miraval most often was “Enter the discomfort.” So often people talk about the past or future to avoid the discomfort of the present. But discomfort is part of the experience of being human and in a relationship. (“The most difficult yoga pose is marriage,” said naturopathic practitioner Tim Frank.) Mindfulness itself brings discomfort. It’s hard work that requires constant upkeep to develop that fuzzy sixth sense. The rewards are squishy and not always immediate. WANT BETTER SEX? IT TAKES TIME Meghan and I didn’t have sex at

STRESS WORKS IN NEFARIOUS WAYS WITHIN A RELATIONSHIP. EXTERNAL STRESS – THE HASSLES OF DAILY LIFE – CAN STOKE INTERNAL STRESS AND LEAD TO LOWER SATISFACTION FOR COUPLES – REGARDLESS OF AGE.

Miraval. Prior to the trip, our thinking was that we’d feel more relaxed and therefore in the mood, but that didn’t happen. We did, however, share several deep, intimate discussions. That further cemented our bond and, much later on, led to more in-themoment sex. “Meditation and mindfulness are preventives, not treatments,” said Alysa Volpe, our couples meditation instructor. Within a relationship, these practices reinforce the good instead of repairing the bad. No amount of walking with my breath could diminish the stress I was feeling after I managed to hit a parked car with the U-Haul truck we’d rented for moving. But being present did help us acknowledge and savour special moments more. As we stood in our new home together for the first time, we lingered instead of immediately cleaning everything. We took five minutes to hug in front of our living room’s large window, tears welling in our eyes. Practising meditation and mindfulness did result in one breakthrough in our lives, however. Shortly after our sellers accepted our offer, the word “baby” started popping up in conversation. Because, naturally, after “house,” “baby” appears next on the list of What’s Happening Next. One night over dinner in our new home, “baby” came up again. Only this time, I was surprised to hear Meghan say: “Let’s not talk about having a kid right now.” “Really?” I said. “Let’s just enjoy our house, and being married in it, right now.” And with that sentence, I could feel the great accelerator of life ease. I could feel my breath, coming and going. “That sounds fantastic,” I said. After all, we still had boxes to unpack.

Mindfulness for Couples in 4 Easy Steps Start the Day Focused What’s the first thing you think about in the morning? Work? Money? Facebook? “If you commit to being more present in your day, you will be more present in your day,” our meditation instructor, Alysa Volpe, told us. It sounds almost too simple, but the more I woke up and thought, “Today I’ll focus on appreciating what I have,” the more I truly appreciated what I have. Eat an Apple the Mindful Way Really relish the thing. Chew every bite thoroughly. Concentrate on nothing else except that crunchy apple for the three minutes it takes to finish it. At first you may find this exercise extremely difficult. But after a week of apples, you’ll put down that core with a newfound sense of presence and satisfaction. Breathe in Rhythm One thundercloud-festooned evening at Miraval Resort, Meghan and I went out for a walk on a nautilus-shaped path with Alysa, who encouraged us to inhale and exhale with our steps. We ended the walk feeling peaceful and serene despite the lightning in the distance. During the month that followed, I counted four steps to one breath as I walked to work, the gym or my boss’ office. Calm always prevailed despite any looming threat of inclement office weather, so to speak. Practise Meditation All of the above are considered “micro-practices.” Think of them as upkeep routines, sort of like stretching and foam-rolling for your gray matter. “Meditation, by comparison, is your committed workout,” Alysa said. Disclaimer: Do not attempt any meditation after drinking 2½ cups of coffee – advice that my wife learned from experience.

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BATTLING DEFICIENCY According to scientists, supplements - on top of modern-day diets - are required to nourish our bodies and preserve health.

I In the American advocacy film Forks Over Knives, we see an agenda that pushes for people to stick to a low-fat and plantbased diet – seen as a crucial way to tackle and even reverse chronic diseases. However, we have all been exposed to various diet claims that promise to be the best. Most share a similar theme: to get rid of a particular food source and then focus on enriching yourself with other science-backed alternatives. A question remains: Will our bodies get adequate nutrition by focusing only on consuming certain vitamins and minerals? We spoke to scientists at the Usana Health Sciences facility in Salt Lake City to find out.

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PHOTOS USANA TEXT MCKEN WONG

MODERN WOES Often we hear of people proclaiming that taking supplements are only for the weak, and you’ll get everything your body needs from three balanced meals a day. The truth is, the nutrients that we are getting from various food sources, even if dairy products and processed foods are thrown out of the equation, will still be deemed lacking. “This especially rings true if we continue to peg our levels to that of the recommended dietary allowance (RDA) standards,” says Dr John Cuomo, executive director of global research and development at Usana. Essentially, RDA is the average daily level of intake sufficient to meet the nutrient requirements of nearly all healthy people. However, modern-day diets

do not adequately support the body’s natural protective and renewal processes. “Food nowadays just isn’t what it’s used to be,” says Dr Keith Berkowitz, medical director of the Center for Balanced Health in New York. “You can’t count on diet to provide all the good stuff your body needs.” In order to make up for this inadequacy, many people have now resorted to taking supplements. But not all supplements are created equal. “It’s the difference in quality,” Dr Cuomo says. “A lot of the over-the-counter multi-vitamins are RDA-based products. RDAs were designed to prevent deficiency diseases, so they don’t really address optimal health. What you actually need are products that are designed to cater to achieving optimal health.” Take, for example, Usana’s latest supplements, dubbed “Cellsentials” – a cellular nutrition system that claims to provide triple-action cellular support and comprises vitamins, minerals and plant-derived biomolecules as well as antioxidants.

The main aim of Cellsentials isn’t to help the body hit RDA levels – it’s far more than that. It’s to nourish, protect and renew cells for optimal cellular function. So what exactly is this talk about achieving optimal health? “Our medical model has been very focused on disease processes,” explains Dr Kevin Spelman, executive vicepresident of research and development at Usana. “Imagine a horizontal line. Below it, let’s call it ‘disease.’ Above the line, we’ll term it ‘health.’ And we can separate health into three tiers: fair, good and optimal, with optimal being the highest point. “Our medical model has been excellent at studying below the level – the diseases – and we have this assumption in medicine that the absence of disease is wellness. However, if you are at the ‘fair’ tier above the line – or even at the ‘good’ tier – you still don’t get optimal wellness. This is basically where our medical model falls short.” Dr Spelman concurs that RDAs are simply about avoiding diseases, and many studies now suggest that a person requires much higher levels

of nutrients. “We are really aiming for optimal wellness,” he says. “And you don’t get that with ordinary multivitamins that can only give you the bare minimum.” In fact, studies show that 77 percent of men don’t take in enough magnesium, and that many of us are also deficient in vitamin D and vitamin B12. “If you look at all the named RDA multi-vitamins, in general, most of the population is at the level below the RDA,” says Dr Cuomo. “Some are horribly low in, for instance, vitamin E – almost 90 percent of population gets less than the RDA.” Meaning to say, if people are already far from hitting

RDAS WERE DESIGNED TO PREVENT DEFICIENCY DISEASES AND NOT TO ADDRESS OPTIMAL HEALTH.

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optimal wellness levels and are not even hitting the minimum RDA standards, then it is natural for diseases to strike. ALL NUTRIENTS MATTER The real issue that lies with modern culture is the reactive nature of people. When a new study comes up highlighting the need for a particular nutrient, many people will make a beeline for it. “For example, someone will take a measurement of magnesium and everyone gets alarmed,” Dr Spelman says. “But that is not a true measure of what we are deficient in. You know that if you are deficient in magnesium, you’ll also be deficient in

Are You Lacking? Here are some common nutrients that you may be neglecting.

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four or five other nutrients. “It’s not about focusing on one nutrient. We see many nutritional companies doing that because of new research, but we have to maintain a holistic viewpoint. “Put simply, there are so many other nutrients that are vital and not highlighted. I call them conditionally essential nutrients, such as flavonoids. “The more flavonoids in your diet, the less risk you have of getting stroke and cardiovascular disease. Yet, flavonoids are not considered to be essential nutrients.”

consume enough nutrients is a key topic in itself, but Dr Spelman stresses that one’s lifestyle can play a key role in helping us achieve optimal nutritional health. “You can turn on or turn off several physiological processes depending on lifestyle input,” Dr Spelman says. “Do you sleep enough? Do you have love in your life? These things affect your physiology.” Dr Cuomo adds: “Factors like exercise are extremely important in keeping overall health. Whole foods paired with exercise and supplements are key aspects that most people neglect.” And, of course, there is the matter of stress, given the hectic lifestyles that most of us are ploughing through. “We think of stress as something outside of us,” Dr Spelman explains. “But stress is actually our reaction to that

LIFESTYLE IS KEY There are myriad other factors that may result in the development of degenerative diseases, and according to both Dr Cuomo and Dr Spelman, lifestyle is extremely vital. Yes, the ability to

something. We can set off a cascade of bad processes in our body by having a certain reaction in our minds.” He suggests that it’s going to be hard to have a healthy response to stress if you don’t have a good nutrient foundation – being deficient in micronutrients for example. This is why quality nutritional supplements shouldn’t be scoffed at. And herein lies the danger: People may overdose on supplements. “In our culture, we have this attitude that if one is good, two is better,” Dr Spelman says. “Anything worth doing is worth

overdoing. But that should never be the case when it comes to dietary supplements.” Just like prescription meds, a supplement that provides health benefits to one guy can prove ineffective or even dangerous to another, says Dr Matilde Parente, author of Healing Ways: An Intergrative Sourcebook. So talk to your doctor before popping any kind, Dr Parente advises. He or she will likely steer you clear of high-risk side effects, as well as warn of other potential dangers based on your health and lifestyle.

Pill-popping may be a lucrative business, but Usana wants you to do it responsibly.

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Magnesium This lightweight mineral is involved in more than 300 bodily processes. Plus, a study in the Journal of the American College of Nutrition found that low levels of magnesium may increase your blood levels of C-reactive protein, a key marker of heart disease. Nutrition surveys reveal that men consume only about 80 percent of RDA level.

Vitamin B12 Consider B12 the guardian of your gray matter: In a British study, older people with the lowest levels lost brain volume at a faster rate over a span of five years than those with the highest levels. “We’re seeing an increase in B12 deficiencies due to interactions with medications,” says Katherine Tucker, director of a USDA program at Tufts University.

Potassium Without this essential mineral, your heart couldn’t beat, your muscles wouldn’t contract, and your brain couldn’t comprehend this sentence. Why? Potassium helps your cells use glucose for energy. Nutrition surveys indicate that young men consume just 60 to 70 percent of the recommended 4,700mg a day.

Iodine Your thyroid gland requires iodine to produce the hormones T3 and T4, both of which help control how efficiently you burn calories. That means insufficient iodine may cause you to gain weight and feel fatigued. Since iodized salt is an important source of the element, you might assume you’re swimming in the stuff. But studies show that’s not true.

Vitamin D This vitamin’s biggest claim to fame is its role in strengthening your skeleton. But vitamin D isn’t a one-trick nutrient with no other purpose. A study in Circulation found that people deficient in D were up to 80 percent more likely to suffer a heart attack or stroke. The reason? D may reduce inflammation in your arteries. Time for some sunshine.

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– Jason Stevenson


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HEALTH

SAFE OR SCREWED? YOU TOOK CHANCES BACK THEN. HOW MUCH DAMAGE DID YOU DO?

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TEXT RON GERACI

During the period of our youth when we had far more hair and testosterone than brains, many of us did our best to destroy our seemingly indestructible bodies. Maybe you lived on bourbon and menthols. Or ate so much junk food that your nickname was Big Mac and all the women you dated worked at drive thrus. If you’ve ever wondered about your risk of repercussions from these and other long-ago sins, maybe it’s time to find out – once and for all – whether you’re safe or screwed.

You smoked more than a 1950s cardiologist Research suggests that the health risks of 10 or even 15 years of heavy smoking are drastically reduced after about 20 smokefree years – as long as you quit young (by age 35), avoid secondhand smoke, and don’t dwell for months in a polluted city like Beijing. For each of these factors that still bedevil you, move that “screwed” arrow a bit to the right. “If you were a heavy smoker and quit by age 30, you’ve probably lost only around a year of life span,” says Dr Tim McAfee of the CDC’s Office on Smoking and Health. A 2013 study coauthored by Dr McAfee found that, on average, lifelong male smokers died 12 years sooner than those who never smoked. Quitting between the ages of 35 and 44 returned nine years of that lost life


span, and stopping between 45 and 64 returned four to six years. If you’d like to better gauge your lung damage, ask your doctor if your smoking history warrants a spiral computed tomography test. This high-tech scan can reveal potentially cancerous tumours. Finally, use your trump card to defy the life-span actuaries. “If you quit smoking, you made one of the most difficult behaviour changes a person can make, and you can apply that knowledge to make other healthy changes,” Dr McAfee says. In other words, if you kicked nicotine, then you can do anything. You boozed so much, you scared strangers into Alcoholic Anonymous Think back to your fun times in your early 20s. If you averaged two drinks a day or less,

you’re probably safe. But if your nickname was Face Plant, that’s different. Several years of heavy drinking (defined as three or more drinks a day on average) likely affected some of your vital organs. “Unless you stopped drinking after those years of heavy consumption, you probably have fatty liver disease,” says Dr Gao Bin of the National Institute on Alcohol Abuse and Alcoholism (NIAAA). “See a hepatologist and have your liver tested to learn the degree of damage.” Your boozing also probably cost you some cognitive horsepower. “In ongoing studies, men who were heavy drinkers in their teens and 20s are showing slightly reduced brain volume at age 30 compared with similar men who drank less,” says Susan Tapert, a professor of psychiatry at UC San Diego. These men display shortfalls in memory,

attention and concentration, and can revert to adolescent thinking. It’s unclear if those effects are lifelong. Even if you’ve since brought your drinking under control (the current daily threshold is two drinks), be aware you’re at higher risk of rekindling an alcohol use disorder. “If you were a heavy drinker in your youth, you’re more likely to drink heavily later if you go through a major life event, such as a divorce or job loss,” says NIAAA director George Koob. You’ve had your fair share of sexual encounters Maybe you somehow escaped the acute horrors that came with penetrating anything that breathed – pissing fire, herpes, syphilis, HIV. Then you escaped almost everything. Almost.

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RESEAR H SUGGESTS THA AT TH H HEALTH RISKS O 10 OR EVEN 15 YEA AR F HEAVY SMOK KIN NG ARE DRASTIICA REDUCED AFTEE ABOUT 20 SMO EFREE YEAR RS – LONG AS YOU QU U YOUNG (BY AGE 3

If during and after your Caligula years you weren’t smart enough to go for testing, have a full-spectrum STI screening – including a hepatitis C test – now, and get treatment if you need it. Your immune system clears some STIs, such as gonorrhea and trichomoniasis, within a few months or years, but new research suggests that chlamydia can persist and cause spontaneous reinfections. Undetected STIs can also hurt fertility, so get a sperm test if you’re having problems conceiving.

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The unexploded grenade may be the risk of anal, penile and especially oropharyngeal cancer from the human papilloma virus (HPV). Among Americans under age 45, the rate of this oropharyngeal cancer (affecting the tongue, tonsils, soft palate or pharynx) rose 60 percent between 1973 and 2009. While your body clears most HPV infections naturally within two years, reinfection through sex is easy. Condoms offer limited protection. Your chance of joining the 10,000 men who will be

diagnosed with oropharyngeal cancer this year is tiny, though. And since you can’t test for HPV or speed its riddance, “urge your kids to get the HPV vaccine before they’re sexually active,” says Dr Gregory Masters. You served up your skull as a pinata Eighty to 90 percent of single-concussion symptoms resolve within three months, says Dr Brian Edlow, a neurocritical care doctor at Massachusetts General Hospital. But two or more concussions or repetitive, low-level


football player Junior Seau after his suicide. But the degree of risk is still a mystery. “For the school football player who had one or two concussions and repetitive subconcussive injuries, the risk of CTE is still unknown,” says Dr Edlow. “But there’s a lot of ongoing research.” Meanwhile, he says, “manage the factors that can further damage your brain, such as avoiding alcohol and drugs, and controlling high blood pressure and diabetes.” And tell your doctor if you’ve been forgetful or have trouble concentrating, or if you think your personality has changed. Research shows that it takes a significant brain blow – one that knocks you out for at least a half hour – to increase your Alzheimer’s risk.

head knocks from a contact sport can bump you closer into the “screwed” zone. “Many men who played football or hockey or boxed in their youth had repetitive subconcussive head blows. These don’t cause brief unconsciousness or confusion but still injure the brain,” explains Dr Edlow. (Combat vets can suffer these head impacts from nearby explosions.) All of this increases the risk of chronic traumatic encephalopathy (CTE), the brain disease found in professional American

You ate nothing but cheese dogs before age 27 If you didn’t become obese, diabetic or hypertensive and your blood work is normal, rest easy: No research has confirmed that the horrible diet you subsisted on in your 20s can cause any worrisome problems that persist a decade or more after you discovered edible plants. According to Jim White of the Academy of Nutrition and Dietetics, you can overturn the health risks of eating poorly in your bass-player era through years of eating a healthier diet. But that’s easier said than done. The health patterns you establish in your 20s can be hard to shake and often determine the course (and length) of your life. While the physical damage of a poor diet can be reversed, the momentum of hedonistic, mindless eating can gather speed as life becomes more stressful and time-crunched. That’s one reason health experts are more aggressively pushing university-age people to eat healthy diets full of vegetables. “Your genetic predisposition is a big factor in determining how your body will recover after years of making poor food choices, but many men never dig themselves out of that hole,” says Jim. “Men who eat horribly in their 20s can turn things around later in life, but it’s a lot harder after those emotional eating and lowphysical-activity habits are established, and once they’re 10kg or 20kg overweight, many men go on to have lifelong obesity.” You terrified the neighbours with your subwoofers If you’ve greeted many long-haired mornings with that ringing-in-the-ears sensation of the radically over-rocked, you have a fair chance of developing hearing loss and possibly tinnitus (ear ringing) a decade or three sooner than you might have otherwise.

The first inkling of this is usually the “cocktail party effect,” in which you have trouble tuning out background noise to understand a person talking to you in a crowded room, says Matthew Kelley of the National Institute on Deafness and Other Communication Disorders (NIDCD). “This typically happens to people in their late 50s or 60s who haven’t been exposed to loud noise, but those with a history of noise exposure may notice it in their 40s.” To gauge the damage, see an audiologist for a hearing test. If you show signs of mild hearing loss, ask if you should get an assistive hearing device. Otherwise, all you can do is protect what you have left. “You can’t reverse the damage; destroyed cochlear hair cells can never be regenerated, so it’s important to wear ear protection,” says NIDCD director James Battey. Avoid prolonged exposure to any noise 85 decibels or higher (the equivalent of heavy city traffic). Keep the volume of your car stereo low enough to allow easy conversation and, of course, wear earplugs while mowing, using power tools and listening to your wife talk about her day. You spent more time in the sun than a Rio de Janiero lifeguard Sizzling your skin in the sun or on an indoor tanning bed wasn’t bright. That ultraviolet radiation damaged the DNA in your skin cells, fast-forwarding the cancer clock. “UV damage is cumulative, and there’s a tipping point when the cell flips and becomes cancerous,” says Dr Robert Anolik of the American Academy of Dermatology. The average man has about a one in 38 chance of developing melanoma, the deadliest form of skin cancer. But if you baked for years sans sunscreen, you’re not average. Plus, if you started indoor tanning before age 35, you upped your melanoma risk by about 60 percent. “I strongly advise people to apply SPF 30 sunscreen to all sun-exposed areas daily, just like it’s moisturiser,” says Dr Anolik. Doing this can prevent additional damage and lower your skin cancer risk. See a dermatologist every year for a full-body skin check, and do a monthly self-exam to hunt for new or changing spots or moles. Tell your doctor about anything that’s consistently bleeding, itching or causing pain. Finally, consider taking vitamin B. In a study in The New England Journal of Medicine, people treated for skin cancer who took 500mg of vitamin B3 twice a day had a 23 percent lower risk of developing new non-melanoma skin cancers than those who didn’t. Ask your doctor if a B supplement would be a good idea for you.

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BROUGHT TO YOU BY USANA

Can You Inherit Cancer? If the disease hangs from the branches of your family tree, you might be at a greater risk of developing it yourself. But here’s how you can fight back.

F Forget skeletons: Search your family’s closet for tumours instead. Having a first-degree relative like a parent or sibling with cancer roughly doubles your own risk of that disease, according to Dr Noralane M. Lindor, medical geneticist at the Mayo Clinic. And it’s not just your mum and dad you need to worry about. A new study in the journal The Prostate reports that cancer in your second- and third-degree relatives can also point to an elevated risk of developing certain types of the big C. Overall, about 5 to 10 percent of cancers have a hereditary link, says Christine Stanislaw, director of genetic counselling at Emory University’s Winship Cancer Institute. However, Dr Kevin Spelman, executive vice-president of research and development at Usana, says that twin studies – where researchers analysed diseases across twins – suggest that less than 50 percent of cancer is actually genetic. “The number, depending on a particular cancer, is somewhere between 30 and 50 percent,”

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Dr Spelman says. Still, do find out your full family history of cancer. Don’t gloss over women-only cancers like ovarian or uterine, Christine warns. Gene mutations that predispose women to these cancers – including those of BRCA1 and BRCA2, the breast-cancer genes – also boost men’s risk of prostate and other malignancies. “You can’t reverse family history,” says Dr John Cuomo, executive director of global research and development at Usana. “But you can anticipate what the problems are. If you know you have that issue, you want to take care of it, to prevent certain things from occurring by strengthening certain areas – for example, if you are lacking in vitamin K, magnesium and even exercise.” And put a red circle around cancers that fall outside the norm. That means a male cousin with breast cancer, or a grandmother who had colorectal cancer at age 20. These situations increase the odds of a family link. Once you’re done, take all this info straight to your doctor. He or she might refer you to a genetic counsellor like Christine. This trained pro can flesh out your family history, assess your risk, and recommend genetic tests, screening protocols and preventive measures. In the meantime, here’s what you need to know about some cancers that can pass down through generations – and what to do if you suspect you may be the unwitting heir. COLORECTAL CANCER By the numbers: Your risk can increase by 50 percent if someone in your family had the cancer – and it can more than quadruple if that person was diagnosed when he or she was younger than 50, a 2013 Italian review concluded. If it runs in your family: Your doctor may advise starting colonoscopy or other screening techniques earlier than the traditional age of 50 – in some cases even in childhood. Other preventive steps include staying active, not smoking, controlling your weight and having potentially pre-cancerous growths called polyps cut out of your colon early. According to a study published in the International Journal of Cancer, researchers analysed 24

YOU CAN’T REVERSE FAMILY HISTORY, BUT YOU CAN ANTICIPATE WHAT THE PROBLEMS ARE. studies examining the association between the use of supplements and the risk of colon, rectal and colorectal cancer. The use of multivitamin supplements was associated with an 8 percent lower risk of colorectal cancer when compared to non-use of multivitamins. Subjects who used calcium supplements specifically had a 14 percent reduction in the risk of colorectal cancer compared to those who didn’t use such supplements. If you’re spoilt for choice, the pharmaceutical-grade Cellsentials supplements from Usana possess key ingredients such as vitamin A, C, E and K, as well as choline. They claim to not only nourish but also protect and renew health on a cellular level. Spot the signs: Possible red flags include rectal bleeding, abnormal bowel habits and cramping – essentially any bathroom habits that aren’t normal for you, Christine says. MELANOMA By the numbers: About one in 10 people with melanoma has a family history of this deadly skin disease. According to a Stanford University study, you can be three times as likely to develop it if your parent received a diagnosis, and six times as likely if your brother or sister had the condition. Sometimes, genes take the blame for the disease, but it’s often due to shared risk factors like sun exposure or fair skin, Christine says. If it runs in your family: Get your skin checked regularly by a dermatologist. He or she might even want to snap pictures of any mole or mark as a benchmark, Dr Lindor says. Slather on sunscreen

and stay the heck out of the tanning bed. Spot the signs: New spots or changes to old ones can signal a problem, especially if they follow the ABCDE rule: They’re Asymmetrical; have a Border that’s irregular or jagged; sport more than one Colour (say, brown with patches of red or pink); measure more than 6mm in Diameter; or Evolve or change in size, shape or colour. PROSTATE CANCER By the numbers: Between 5 and 10 percent of prostate cancers may have a family link. Your odds triple if your brother is affected, and more than quadruple if you have two first-degree relatives with the disease, according to the National Cancer Institute. If it runs in your family: Talk with your doc about screening. There’s no consensus on when to start, but he or she can explain the benefits and risks. Eat lots of fruits and vegetables – especially tomatoes, which are rich in lycopene. One recent British study found men who eat more than 10 servings per week had an 18 percent reduced risk. Also, exercise regularly and keep your weight in check. If you’re not a fan of tomatoes, you can find lycopene in supplements such as Usana’s Palmetto Plus – specially designed for men concerned with maintaining sound prostate function. Spot the signs: Blood in your urine, erectile dysfunction, or pain in your hips, spine, or chest can signal more advanced cases. Unfortunately, there usually aren’t symptoms for early stages of the disease.

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NUTRITION GOOD BAD SKINNY

HEALTHY LICKS WHILE RASPBERRY RIPPLE DOESN’T QUITE COUNT AS PART OF YOUR DAILY RECOMMENDED SERVING OF FRUIT, LEARN TO FREEZE YOUR ASSETS WISELY AND YOUR TWO SCOOPS NEEDN’T BE AN INDULGENCE. TEXT SCARLETT WRENCH ART DIREC TION & DIGITAL IMAGING(MAIN) ASHRUDDIN SANI PHOTO S(G R A NITA)FLICKR/FOODISTA , (G EL ATO)FLICKR STU_ SPIVACK

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99 PROBLEMS π Shop-bought tubs invariably deserve the cold shoulder, “because they usually contain dry milk powder,” says Kitty Travers of London’s gourmet parlour La Grotta Ices. This is high in lactose, too much of which can cause digestive issues. And contrary to assumption, sorbet is no better for you because pasteurization kills the fruits' nutrients. Still, there’s no need to freeze out all your hot-weather treats: Go DIY and dish out a truckload of benefits.

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I) TRADITIONAL A spoonful of ice cream might sound like kryptonite for your six-pack, but with a few smart swops – exit sugar and shelflife-extending stabilisers, enter coconut and dates – you can turn your childhood treat into a worthy source of post-workout fuel.

II) FROYO Frozen yogurt has made a celebrated comeback since its ’80s heyday. Natural probiotics and a low-fat content are its unique selling points, but supermarket varieties can be high in unhealthy add-ins. (Note: Hot fudge sauce is not a probiotic.)

III) GRANITA Think sorbet with a twist: Granita is shaved into crystals, whereas sorbet is denser and smoother. “The difference lies in the texture,” says chef Tess Ward, author of The Naked Diet. You can also get away with using less sugar. It makes a great palate cleanser after an alfresco lunch. Or, for that matter, greasy barbecue.

IV) GELATO Ice cream’s Italian cousin has a higher ratio of milk to cream and is churned at a slower rate. This results in a low “overrun,” – that is, the increase in volume caused by whipping air into the mixture. Translation: It’s thicker, creamier and kinder on the calories. Bueno.

SORBET IS NO BETTER FOR YOU BECAUSE PASTEURIZATION KILLS FRUITS’ NUTRIENTS.

COLD FUSION π First the good/bad news: You can’t do away with sugar altogether. “Sugar is the part of the recipe that doesn’t freeze, which keeps the ice cream soft and scoopable,” says Kitty. But that doesn’t have to mean shovelling in buckets of icing. Tess recommends alternatives such as coconut syrup or honey because, “they have stronger flavour profiles, plus a lot more vitamins.” If you really want to bring the glycaemic value (and calories) down, try swopping out half the sugar with a squeeze of liquid stevia. But no matter how parched you feel, don’t be tempted to rush things. Blending your ingredients too quickly will result in a fluffy, fast-melting texture. A good ice cream machine will churn your ingredients to a creamy consistency. Most importantly, do not let your culinary creations be spoiled by cold storage. “Freezer air is ice cream’s worst enemy,” says Kitty. Use airtight containers. And try to eat it within two weeks max.

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ICE PICKS π “Go seasonal with your ingredients,” encourages Tess. “You get the best-quality fruit and it’s less expensive.” Or try avocado. Its mild, creamy taste means it lends itself well to sweet dishes," she says.

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Pina Colada Power Lolly PREP THIS PRE-GYM POPSICLE TO HELP YOU TURN UP THE HEAT IN YOUR WORKOUTS AND MELT EVEN MORE FAT. SERVES 5 • Coconut water, 330ml • A lemon, zest only • Desiccated coconut, 1 tbsp • Pineapple amino energy, 4 scoops • Water, 660ml Step 1 Shake the coconut water with zest and desiccated coconut. Fill your moulds halfway. Step 2 Freeze for two hours or until solid. Now dissolve the amino powder in water, pour on top of the coconut mix and freeze. Step 3 Slurp for an icy treat that’ll dish up electrolytes and boost your power in one hit.

Plus, they're a top source of B vitamins, which are depleted by too many beers at your barbecue. Blend the lot in a food processor, then add to your ice cream maker. When it comes to serving your guests/self, an Italian flat-paddle scoop will help you dish with flair. Don’t forget to dunk the tool in hot water, says Tess: “It’ll slide through the ice cream like a hot knife through butter for a gorgeous round scoop.” Now churn, baby, churn.

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NUTRITION

BREAD RISES AGAIN! It’s about time we honoured the warm, crusty, freshly baked loaf as the best thing since, well, you know.

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IT’S IN THE BAG Avoid going cross-eyed in the packaged-bread aisle with this buyer’s guide. Many bread brands try to confuse shoppers with subtle packaging and labelling tricks that make their products seem healthier. Know what to watch for and which bags to buy, with advice from Valerie Berkowitz of the Center for Balanced Health.

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Don’t judge a bread by its colour “Producers can add caramel colour and other dyes to make white bread appear darker,” Valerie says. Flip to the ingredient list and look for the word “whole” before the first entry.

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Watch out for seedy behaviour Some loaves come speckled with sesame seeds, oats or flaxseed on the crust. “Think of these as garnish,” Valerie says. “There are not enough to make a nutritional impact.”

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Treat sprouts with suspicion Sprouted grains have only slightly more protein, vitamins and minerals. They also tend to have fewer additives and can be good options – but not solely because of the sprouting effect.

PHOTOS CH RISTOPH E R TE STANI

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T E X T PAU L KITA

Despite what the anti-gluten hordes would like you to believe, real bread is not bad for you. Hearty hunks torn from whole-wheat loaves can deliver the fuel you need for everyday energy. Real bread has fibre, which fills you up and helps you fight cravings. Plus, real bread has plenty of essential vitamins and nutrients to help your body function at its best. Worried about the ciabatta above your belt? “Good bread has gotten a bad rap over the past few years due to nutrition sensationalism,” says Jim White of Jim White Fitness & Nutrition Studios. “All foods, including bread, can fit into a healthy diet.” So, take up your baguettes! Free the gluten! Enjoy bread again!


CHEW ON THIS

How Much Is Too Much? A: “I’d recommend no more than four to six slices of whole wheat bread a day. So say you’re a 70kg guy looking to maintain your weight. That means you can eat as much as 300g of carbohydrate a day. Your average piece of whole wheat bread has about 20g. Theoretically, you could eat as many as 12 slices a day, but we dietitians preach eating a variety of foods. So incorporate other grains into your diet, like oatmeal, brown rice and quinoa, to name a few.” – Jim White

Best Use for Stale Stuff: French Toast What You’ll Need • 2 eggs • ½ cup whole milk • 1 tbsp sugar • 1 tsp vanilla extract • ½ tsp cinnamon • Pinch of salt • 3 tbsp unsalted butter • 4 thick slices day-old bread • 1 banana, sliced

How to Make It In wide, shallow bowl, lightly beat eggs. Whisk in milk, sugar, vanilla extract, cinnamon and salt. In large non-stick skillet on medium high, melt butter. Dunk bread slices into egg-milk mixture one at a time, flipping each slice to coat and pushing it down to soak up liquid a bit. Transfer slices to skillet and cook two to three minutes per side, till browned. While French toast cooks, add banana slices to pan and sear them lightly on both sides. Serve toast topped with bananas (add syrup if you want). Feeds two.

4 REAL BREADS YOU’LL LOAF FOR BURGER: Brioche “It’s a sweet dough enriched with butter that’s delicious when toasted,” says Richard Bertinet, the author of Dough. It also makes an awesome French toast.

FOR PIZZA: Naan This Indian bread is not only great for dredging curries but also perfect for a quick pie. Slather with tomato sauce, top with mozzarella, and broil until the cheese is gooey and bubbly.

FOR ROAST BEEF: Ciabatta “The baker combines the flour, water and yeast, and waits 24 hours before adding the other ingredients to make the dough. This method yields a light, airy loaf after baking,” Richard says.

BEST FOR THE REST: Sourdough “It has a crunchy caramel crust, but it’s soft, salty, sweet and sour inside. I eat it with pretty much everything,” says Richard. Some suggestions: good cheddar, egg salad, a tomato slab.

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ORDER HERE

CLEAN EATING MADE EASY Food delivery services are offering a lot more healthier choices than you think. And, no, it’s not just leaves and bland peas.

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A R T DIREC TION & S T Y LING JA SON TAN

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PHOTOGRAPHY CHARLES CHUA

VIDEO Watch Jaclyn and Victoria give their full verdict on the best healthy dishes you can order. Download Men’s Health Singapore now on Magzter.

“And if you realise, most are actually centralised in the Central Business District, largely to cater to the demographic working there.” Since such salad joints could be situated far away from customers who reside in other areas, food delivery services are vital in bridging the distance. Eventually, it’s down to making a decision: What should you get? In a bid to ease your dilemma, we have ordered the healthiest dishes from Foodpanda and Deliveroo, two of the largest food delivery services in Singapore. Jaclyn and Victoria were then invited to sample and rate each dish based on nutritional value as well as taste respectively. From bento sets and salads to sushi rolls and sandwiches, you’ll be spoilt for choice on what to sink your teeth into.

TEXT MCKEN WONG

You may be familiar with this scenario: Guy wants to watch his weight but is either too lazy to grab a proper meal, or frowns at the thought of queuing at a bustling salad bar. The back-up plan? Food delivery services, which have grown in popularity over the years. But herein lies the danger: There are thousands of food vendors to choose from, and often, healthy dishes tend to slip by the wayside. A portion of quinoa and cherry tomatoes over piping hot fried chicken? A hungry dude will toss aside the former. The idea of clean eating can actually put off some people, simply due to a perception that it is not an enjoyable and easy process. “How can healthy foods be tasty? What if I don’t feel full?” There are not many options to choose from anyway.

MORE CHOICES The truth is, the variety of healthy choices one can order to his doorstep is increasing rapidly. That’s because such foods – salads, for example – are no longer basic bowls of raw vegetables plied with olive oil. “They can be really tasty,” said Victoria Cheng, food writer and founder of Gastronommy.com. “People think salads are just lettuce and tomatoes, but what’s important is the produce that goes into it. They provide an array of colours, and fresh ingredients can taste really good on its own.” One other reason is location, or rather the limitation of having a brick and mortar store. “There’s certainly a demand for choices like salads,” said Jaclyn Reutens, a dietician from Aptima Nutrition and Sports Consultants.


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ALL-IN-ONE MEALS WHAT WE ORDERED:

1 The Beebop b WHERE Grain Traders b DELIVERY SERVICE Deliveroo

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Miso Salmon and Teriyaki Chicken Bento

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Miso Salmon and Teriyaki Chicken Bento b WHERE Lean Bento b DELIVERY SERVICE Deliveroo

In terms of nutritional value, Jaclyn liked how complete the miso salmon and teriyaki chicken bento is, since the generous portion sizes of both the fish and meat would render it a high-protein meal. “The brown rice is high in iron and B vitamins as well, and overall the meal is low in fat,” Jaclyn said. Taste-wise, Victoria liked the good texture of the salmon, which was “really well-cooked.”

3 Ribeye Steak b WHERE The Daily Cut b DELIVERY SERVICE Deliveroo

Ingredients: Multi-grain sushi rice, scrambled eggs, cherry tomato, truffle-infused edamame, Mesclun salad, homemade honey miso dressing Nutritional Value: 833 calories, 71.3g protein, 30g fat, 64g carbohydrate, 5g fibre How Much: $17.95

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Eelin’ Happy Ingredients: Mixed veggie base, grilled unagi (eel), smoked salmon, yuzu honey vinaigrette dressing, edamame beans, sweet corn, shredded carrot, kani stick (crab stick), ebiko (prawn roe), boiled egg, spring onion Nutritional Value: 331 calories, 16g protein, 21g fat, 12g carbohydrate How Much: $11.90

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SOUPS AND SALADS WHAT WE ORDERED:

1 Premium Tokyo Chicken Stew • WHERE The Soup Spoon • DELIVERY SERVICE Foodpanda

2 Eelin’ Happy • WHERE Maki-San • DELIVERY SERVICE Foodpanda

3 Omega 3 Baby! • WHERE Salad Stop • DELIVERY SERVICE Deliveroo

4 Salmonlicious • WHERE Swag Salad Bar • DELIVERY SERVICE Deliveroo

5 Jaclyn was impressed by the high nutritional content of the salmon salad from Snatch. “If you’re looking for a high-protein salad, this will do the trick,” she said. “You have protein from your salmon, kidney beans and chickpeas. The latter two offer soluble fibre, which is good for lowering your cholesterol level.”

In In terms of taste, Eelin’ Happy – an unagibased salad from Maki-San – was rated highly by Victoria. “As far as salads go, this is more interesting,” she said. “The smoked salmon is generous and not overly salty. There’s more flavour for this one.” As for Jaclyn, her only gripe was the inclusion of the “highly processed” crab stick in the dish.

Oven Baked Salmon Hot Salad • WHERE Kraftwich by Swiss Bake • DELIVERY SERVICE Foodpanda

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Salmon Salad Ingredients: Grilled salmon, baby spinach, cherry tomato, kidney beans, cucumber, chickpeas, balsamic vinaigrette Nutritional Value: 877 calories, 57g protein, 38g fat, 82g carbohydrate How Much: From $12

Grilled Chicken Low GI • WHERE Sumo Salad • DELIVERY SERVICE Foodpanda

7 Salmon Salad • WHERE Snatch • DELIVERY SERVICE Deliveroo

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ROLLS AND WRAPS WHAT WE ORDERED:

1 Tuna Salad Roll • WHERE Seoul Roll • DELIVERY SERVICE Foodpanda

In this category, sushi rolls seem to be popular as a healthy and tasty go-to option. But be wary. “Sushi can be unhealthy if too much mayonnaise is used or you dip it in too much soya sauce,” Jaclyn said. “Apart from that, it usually contains ingredients that are raw and fresh, which makes it healthier.”

2 Mega San D.I.Y Sushi • WHERE Maki-San • DELIVERY SERVICE Foodpanda

3 Vegetarian Sunshine Pizza Roll • WHERE Lean Bento • DELIVERY SERVICE Deliveroo

4 Turkey Sub • WHERE Subway • DELIVERY SERVICE Foodpanda

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Mega San D.I.Y Sushi Ingredients: Nori seaweed, healthy brown rice, avocado, ebiko, shredded carrot, shredded cucumber, tamagoyaki, bonito, smoked Salmon, Japanese mayo Nutritional Value: 374 calories, 12g protein, 21g fat, 35g carbohydrate How Much: From $9.90

Both Jaclyn and Victoria picked Maki-San’s D.I.Y sushi as their favourite, while the Vegetarian Sunshine Pizza Roll (right) stood out as a unique combination due to the presence of cheese wrapped in wholemeal flatbread, paired with truffle-infused edamame. “You get enough carbs and vegetables from Maki-San’s sushi, as well as protein from the salmon and egg,” Jaclyn said. “They are also generous with the cucumber, which is high in vitamin K.” Victoria agreed, as she enjoyed the little sparks of flavour that went with each bite. “I like the bonito flakes, which add some umami to something that can seem ordinary,” she said. “The cucumber adds a little crunch as well.”


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Vegetarian Sunshine Pizza Roll Ingredients: Truffle-infused edamame, roasted spiced chickpeas, wholemeal flatbread, Mesclun salad, homemade air-fried Tater Tots Nutritional Value: 232 calories, 14g protein, 17.2g fat, 26.4g carbohydrate How Much: $10.95

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TECH

NEW PHONES, NEW CHEATS Both Apple and Samsung’s latest offerings come with new time savers and life hacks. Here’s how to get more out of your new phone.

TEXT LIU HONGZUO & JAMES LU FOR HWM SINGAPORE

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A GIF FOR EVERY SITUATION The Smart Select feature in Air Command allows you to draw on screen to make selections of words and images, and even copy said selections and share them between apps. New to Smart Select on the Note7 is an animated GIF creator that lets you easily create animated GIFs of up to 15 seconds long from videos or Youtube clips. Just fire it up, draw a rectangle around the content you want to capture, and hit record. b

FOREIGN LANGUAGES ARE EASY Translate plugs into Google Translate and can translate words on screen, or even from images, in real time. Test it by taking a picture of a menu in a French or Italian restaurant, then hovering your S Pen over a word you don’t understand. b

GET A MAGNIFIED VIEW OF PRESS HARDER (OR LIGHTER) The Note7’s S Pen tip is just 0.7mm – 60 percent thinner than the Note 5’s. That makes it more precise. But what if you want a thicker line? No problem. Just press harder. The Note7’s S Pen recognises up to 4,096 levels of pressure, twice that of last year’s Note 5. b

GET A MAGNIFIED VIEW OF THINGS The Magnify feature is off by default. Turn it on by going into the Air Command settings menu. Once enabled, Magnify can be used to enhance a square on-screen area by 150 to 300 percent, selectable in 50 percent increments depending on the S-Pen’s position. You can hit links in magnify mode, too, which is useful when you’re browsing a non-mobile website and a pop-up with a tiny close button appears. b

GLANCE BETWEEN APPS Like Magnify, Glance is off by default and needs to be turned on in the Air Command settings menu. Once on, you can use Glance to minimise your current app, sending it to the bottomright corner. You can then hover the S Pen over the app thumbnail to swop it. Perfect for switching between directions and a map, or for when you want to check sports scores or keep tabs on an online auction. b

For Samsung Galaxy Note7 Users TAKE NOTES WITHOUT TURNING THE SCREEN ON The Note7 has an always-on Super Amoled display, just like the S7 and S7 Edge. While this is useful for showing notifications and the time when the screen isn’t on, you can also use it to take quick notes. Just pull the S Pen out when the display is off to activate Screen-off Memo. This lets you jot down quick notes in white text on the black display. If you want the note to remain visible like a sticky note on the always-on display, just pin it to the Always On Display screen. You can also store the memos in the Samsung Notes app directly from the Always On Display screen. b

THE SMART SELECT FEATURE IN AIR COMMAND ALLOWS YOU TO DRAW ON SCREEN TO MAKE SELECTIONS OF WORDS AND IMAGES.

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TECH ALL-NEW HOME BUTTON SHENANIGANS Loyal iPhone users would agree that the solid, haptic Home button is a different animal from the former clickable versions. Now the phone will ask you to “Choose Your Click” during set-up – basically it asks for your preferred vibration strength and pattern. We like the third option, as it gives a strong and short feedback every time we “click” it during navigation. b

COOLER IMESSAGES You’re no longer restricted to creative text or emojis in iMessage. Handwritten messages are fun and easy to send. Songs and videos can be played directly from iMessage itself. The app also makes it easier to attach images from the Photos app, and it is integrated with the Camera app for on-the-fly captures. Don’t forget the fun message effects that put Powerpoint’s fadeaways to shame. b

READY FOR SMART HOMES With the integrated Homekit support on iOS 10, your iPhone 7 becomes the customiser and controller for your smart homes, provided each smart furniture or appliance comes with Homekit support as well. If the bulb or fridge asks for home data, the app will appear in the Homekit label within your Privacy settings. b

For iPhone 7 Users NEW WAYS TO SLEEP The default Clock app gets a brand new Bedtime tab. It reminds you whenever it’s time to turn in, based on your preferred waking-up time, and your preferred number of sleeping hours. The data from your sleeping habits will then be logged into the Health app. b BETTER MUSIC APP FOR SONG LOVERS The “For You” tab will now take centre stage in the Music app, and it suggests music Apple thinks you’d enjoy. Songs now come with lyrics implemented under the track scrubbing bar, so there’s no need to manually stuff lyrics in the description box like its 2008. b

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LOCATE YOUR CAR AUTOMATICALLY Siri automatically drops a pin whenever you stop driving with your new iOS 10 smartphone. This little feature is a helpful tool for drivers who park in messy spots or badly designed estates, but it probably won’t be as helpful when locating your ride within a mall’s carpark. b

MEMORIES With deep-learning technology and its built-in facial-, object- and scene-recognition software, your iOS10-enabled iPhone 7 can create memorable albums for your events. You can even search for photos based on the content of the image itself. The Memories feature is the result of combining those photos into a clever little montage for your pleasure, and it can be adjusted to your liking. b


MONEY

FIGHTFOR YOURSUCCESS If you want to climb the business ladder, there’s no doing it without fighting spirit, says Ritual Gym CEO Brad Robinson, who’s also an MMA fighter.

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PHOTOS THE STRAITS TIMES

START YOUNG “There’s always been a competitive steak in me. I started wrestling in school, and ended up in state tournaments in Oklahoma, where I grew up. But I also found ways to nurture the entrepreneur within, and combine it with my athletic pursuits. In hindsight, it’s not the most prestigious of starts, but at 16, I found a way to charge cover for parties where we’d get the cool kids and jocks to turn up. How?

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MONEY

Free-flow beer. “We’d give everyone who paid a special cup, write their name on it, and if anyone’s caught drinking out of a cup that’s not his, it’s his fault. You can drink as much as you want, but you can’t share the cup. And of course we had the huge wrestling and American football guys at these parties – they were the ones who helped us enforce the rules. “That was the first business I started, and it made good dosh even then! And it was a competitive thing as well because other guys started doing the same thing, so ultimately it became a competition as to who threw the best parties. But they were lifestyle guys just trying to have fun, and they ultimately dropped out.”

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WHO DO YOU HAVE RINGSIDE? “When I was 20, I met my mentor, Thomas Hall, who gave me the advice that changed my life. I actually named my first kid after him. I had decided on a career in law enforcement, and he was a vicepresident for security at Dell Computers where I was working. “One day, he pulled me aside when he found out I was about to join law enforcement, took me to dinner and convinced me otherwise. “Stay on the corporate side,” he said. His advice to me was that the particular skill sets I have are going to be more effective in private than public service.

M E N S H E A LT H . C O M . S G

“I stuck with him for around two years and moved around the country. I was running executive and asset protection, as well as supply chain – basically trying to stop folks that are like Dominic Toretto from the Fast and Furious movies from being able to hijack our goods and supplies. “I’ve gotten better later in life about getting counsel. I did it


before I started Ritual. Pretty much everyone in my life tells it like it is, which is a sign that they’ve the ones worth keeping. We all have egos; these people help you get some context and make better decisions. “And right now at Ritual [www. ritualgym.com], my business partner, Ian Tan, has done that for me countless times in the last four years. More than once he has told me to my face: ‘Man, you look terrible. You need some sleep – you’re getting over-aggressive.’ “Earlier this year, we were trying to decide if we were going to franchise Ritual or expand it slowly ourselves. It was a big step and we had no road map. I was feeling really stressed out about this. Ian forced me to get away to Perth for a time-out, the same way I need to do so in the middle of a fight. I came back with my second wind, and ultimately managed to get it all sorted out for a second brand in Holland Village this year.”

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PHOTO XXXXXX

CUT YOUR LOSSES “Sometimes your life will give you signs that you should take a different path. In 2003, I got

BEE NI RY Y E.. O T ER , R O T G A J RK..

headhunted and ended up in Penang to partner and start up a similar security company called Empire Automation. That was a different challenge. “With my previous job, there were protocols already established to follow, but starting up a new gig in a new country was a different story. I was young, dumb and crazy aggressive. I ran my own ship and was accountable to just the CEO. We grew to almost 2,000 staff in Malaysia in just four years. “But it also got me pretty unpopular with the local industry, as I was basically the only foreign guy with a security license. Everyone else was either local or connected to the military in some way. “One day, I bought a brand new BMW, parked it in a secure carpark, and went to work. When I got back to the car, there was a fish head in the driver’s seat wrapped in that day’s newspaper. I assumed that was the Asian equivalent of the horse head with the Italian mafiaso. “My house got ransacked and my dog got poisoned. My thenwife was pregnant as well. It was when I figured I had to get out of that job. Ultimately, I came to Singapore. “When it comes to business ideas, there are always going to be tons of them. But you should always ask these questions: Are the profit margins viable? Is it scalable? Is it a fad? That’s my criteria. When you’re younger, you’re all about doing cool stuff. But as an older guy with much less time on my hands, I’m picky about what projects I take on. It’s a lesson learnt over time. “I once started a private intelligence firm that also did security analysis for big companies, the kind that makes you go through people’s trash for info. It was a passion project, but I didn’t commit to it or invest enough. It became a money pit,

“More than once Ian’s had to tell me to my face: ‘Man you look terrible. You need some sleep. You’re getting overaggressive.’ – Brad Robinson on why good business partners matter.

and I ended up losing about $100,000. Ultimately, it wasn’t a stable business, and it was hard to package and sell. I ended up cutting my losses. That was a lesson I paid in full.”

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NICE GUYS FINISH FIRST “Two rules I live by. First: Be nice to everyone. No matter what, there’s just no virtue to being a jerk. That’s something I struggle with sometimes, but that’s really good advice. I see it all the time with younger entrepreneurs. They get into a room trying to be the alpha male. “My mentor told me ages ago: Be careful about the toes you step on today, because they may be connected to the guy you have to kiss tomorrow. I’ve seen that happen so many times. Just be you. Good ideas and hard work will prevail in the end. “Second: The only limits are the ones you set. So many people just talk about ideas, but very few actually transform those into reality. Men who simply exist get overrun by those who act. Just go do it, throw your hat over the fence and take the risk. “Most people take the safe route, and I understand that – it’s scary. But that’s just a path of living a life of quiet desperation – doing the same thing till you’re 60 and regretting it.”

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TIME WELL SPENT

MOVIE

THE MAGIC IS BACK GET READY FOR ANOTHER THRILLING ADVENTURE IN THE WIZARDING WORLD – THIS TIME WITH MAGIZOOLOGIST NEWTON ARTEMIS FIDO SCAMANDER. Fantastic Beasts And Where To Find Them The long-anticipated addition to J.K. Rowling’s Harry Potter universe is finally here, though this story takes place over 70 years before the events of the original series. The movie follows famous scientist Newt Scamander (Eddie Redmayne) as he travels to New York on a research trip. All is going well until a meddling muggle gets involved and one of Newt’s beasts is released, which spells trouble for both the wizarding and muggle world. Opens Nov 17 in cinemas islandwide

EVENT

EVENT

NEON LIGHTS Head over to Fort Canning Park this month to enjoy performances from indie rock icons Foals and Icelandic postrock heroes Sigur Ros. They’ll be joined by an eclectic mix of acts both foreign and local, with Singapore represented by the likes of Gentle Bones, Cashew Chemists and Disco Hue. Find out more at www.neonlights.sg. Nov 26-27, Fort Canning Park

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SEARCH YOUTUBE FOR: Tech Angel OR LOG ON TO: www.youtube.com/watch?v=wInhVD9ZT-s

M E N S H E A LT H . C O M . S G

EVENT

MEN’S HEALTH VIRTUAL RUN We all know that running is good for our bodies, and even our minds. But what if it is good for your wallet too? When you take part in the Men’s Health Virtual Run, Singapore’s first online ultra-challenge, you’ll enjoy personal rewards when you pass certain milestones. You even stand to win prizes like watches and action cameras when you take part in the lucky draw or social media challenge. Just use the Runkeeper app to log your progress. Find out more at www.menshealth.com.sg/vr. Nov 1-Dec 31

PHOTO (VIRTUAL RUN) 123.RF.COM

HOW TO WRITE IN CURSIVE Writing in block letters might be fine for a school essay, but when you’re out working, a neat cursive is one of the most useful skills you can have. This video shows you how to write an elegant cursive without looking like you went to medical school.

TEXT JOSHUA CHUA

USEFUL YOUTUBE VIDEO OF THE MONTH

THE ZOUK RUN To celebrate over a quarter century of being the premier clubbing destination in Singapore, Zouk is holding a 3km run dotted with “Zouk key experiences,” starting and ending at Zouk. If that’s not enough for you, there will be an after-party for those who are 18 and above. Sign up and you’ll receive a T-shirt, finisher’s medal and story you can tell your friends. Find out more at www.thezoukrun.com. Nov 5, Zouk


YOUR

TEXT DAN MICHEL

PHOTO CHARLES CHUA

A R T D I R E C T I O N PA U L I N E TA N

STYLING SHEH

GAME FOLLOW THESE SIMPLE BUYING GUIDELINES TO F ND THE RIGHT MATCH FOR YOUR BODY.

The perfect pair of shorts is not too long, not too short and not too tight. Ideally, they hit just above the knee. (Any longer and you’re just making yourself seem shorter.) So, follow these tips to properly adjust for your height.

SLIM-FIT JACKET $209

SLIM-FIT SHORTS $93.90, BOTH AVAILABLE AT TOPMAN

BELT $39.90

LONG-SLEEVED SHIRT $39.90, AVAILABLE AT UNIQLO

LOAFERS $89.90, ALL AVAILABLE AT TOPMAN

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STYLE FOCUS 1

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TALL “Aim for a bit more length – say, an inch above the knee. Skip large paterns if you’re not in the best shape. They’ll draw atention to areas you might be trying to conceal,” says Mike Faherty, cofounder of Faherty Brand. Instead, try seersucker stripes, which distract the eye from your extra kilos.

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1/Printed Bermudas $29.90, Uniqlo 2/Denim Bermudas $59.90, Topman 3/Grey Bermudas $34, Forever 21 Men 4/Orange Bermudas $19.90, Uniqlo 5/Mustard Bermudas $56.90, Topman 6/Grey Bermudas $79.90, Topman 7/Hawaiian Printed Bermudas $24, Forever 21 Men 8/Black/Blue Printed Bermudas $29, Topman 9/Navy Shorts $60, Gap

AVERAGE 5

You want your shorts to hit around two inches (5cm) above the knee. But width maters as well; nothing too slim or too baggy. The perfect pair will have no more than four inches of slack (about the width of your palm) at each leg opening – enough to show off your quads but still allow you to chase down a Frisbee.

SHORT It may seem counter-intuitive, but the shorter you are, the shorter your botoms should be, Mike says. Make sure your suit ends a few inches above the knee. Showing more leg elongates your silhouete to give the illusion of height. That way, you won’t look like a kid who borrowed his dad’s trunks.

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MEN’S HEALTH AIBI PROMOTION

Stand To Win An Aibi Style Seat Worth $129!

Simply answer the following question and stand a chance to win an Aibi Style Seat worth $129!

Q:

The Aibi Style Seat targets three important points on your body to help you maintain a natural S-curve that leads to a beautiful body line. TRUE/FALSE

A beautiful body line comes from proper aligning and maintaining of one’s sitting posture. The Aibi Style Seat is shaped uniquely to improve your posture while you sit. With the “Chiro-Support System,” this seat targets three important points on your body to help you maintain a natural S-curve that leads to a beautiful body line. Lower-back Area The lower-back support is designed to emulate the hands of a chiropractor and supports the S-curve line of your spine. Butocks The seat curve tips the body forward and supports your pelvis when you lean in.

NAME:

NRIC NO. (LAST 4 DIGITS ONLY):

E-MAIL:

TEL:

Thighs The curve wraps your thighs on both sides and maintains your body at a level position to prevent leaning to the sides.

HOW TOWIN SEND IN THIS PRINTED COUPON OR LOG ON TO WWW.MENSHEALTH.COM.SG

30 Readers Each Win An Aibi Style Seat Worth $129! Each entry entitles you to one chance in the lucky draw. Only the first entry will be accepted per person.

ENTRIES MUST REACH US BEFORE NOV 30, 2016. BY POST: MEN’S HEALTH/AIBI PROMOTION, SPH MAGAZINES, MARKETING DEPT, 82 GENTING LANE, LEVEL 7, SINGAPORE 349567

TERMS AND CONDITIONS: This promotion is open to all Singapore residents except employees of Singapore Press Holdings Limited and their immediate family, the sponsor, their media agencies and contractors. Prizes ofered are not transferable, exchangeable for cash or any other products. Prizes are subject to stock availability and may be substituted with other items of similar value. Your entry information may be used in future marketing / promotional activities without further compensation to you. SPH Magazines and the sponsor shall not be liable for any loss or damage sufered by you or any party in accepting, possessing, using or consuming any of the prizes or entering the contest. Winners will be notified by post or e-mail. By participating in this contest, you agree and consent to the contest’s terms and conditions and to SPH Magazines and/or its related corporations (individually and collectively “SPH Magazines”) and their service providers collecting, using and/or disclosing the personal data which you have submitted and sharing such personal data amongst themselves for the purpose of contacting you via mail, e-mail, SMS, telephone and any other means of communication (whether via your Singapore telephone numbers which SPH Magazines may have in their records from time to time or otherwise), to send you marketing information on products, services, promotions and/or events ofered or marketed by SPH Magazines and/or third parties.


STYLE MINUTES

TIME TO STAND OUT

WATCHES WITH WHITE DIALS AND BROWN STRAPS ARE ALWAYS SAFE BETS IF YOU WANT TO BLEND IN. BUT WHAT IF YOU WANT ATTENTION? WE’VE GATHERED SOME NIFTY PICKS.

APPLE WATCH SERIES 2

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„ TEXT MCKEN WONG

The tech giant’s latest treat for your wrist comes packed with a bunch of new fitness and health capabilities – but its aesthetic qualities are one of a kind. Whether the ticker’s in rose gold aluminium or

space black stainless steel cases, there’s something for everyone. Besides being water resistant to 50m, the Series 2 can also count laps (pool or open water), track average lap pace and even auto-detect stroke type to accurately measure calorie burn. Powered by a second-generation S2 chip that makes it 50 percent faster, expect an amplified performance. From $548, www.apple. com/sg.


The Series 2 can also count laps (pool or open water), track average lap pace and even auto-detect stroke type to accurately measure calorie burn.

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STYLE MINUTES

EDOX SAUBER F1 CHRONORALLY

ASUS ZENWATCH 3 The latest ofering from the Taiwanese tech giant promises to be a premium wearable device that is fully customisable and powered by Android Wear. The Zenwatch 3 can serve as a smart assistant for Android and iOS devices, armed with an array of features including an activity tracker, power management capabilities as well as Hypercharge technology that delivers incredibly quick recharging times. The ticker is fashioned from jewelry-grade stainless steel, with the round case accented by a sophisticated rose gold bezel. What’s more, the timepiece is water resistant and impervious to sweat and rain, which will prove useful for any vigorous workout. Price TBA, www. asus.com/sg.

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LONGINES CONQUEST 1/100TH ROLAND GARROS As a tribute to its strong relationship with the French Open at Roland-Garros, Longines has come up with the Conquest 1/100th – a new

chronograph that can keep time to one hundredth of a second. The special edition ticker can measure multiple intermediary times, and has an intuitive analogue display that shows the time to one hundredth of a second using a separate hand. Powered by the latest-generation quartz movement, this stylish model spots an anthracite face and is fited with a steel bracelet and buterfly clasp – adding class to your wrist. $2,390, www. longines.com.

The annual Formula One fever in Singapore may be over, but if you’re a motorsport fan, the Sauber F1 Chronorally will be a ticker to crave for. The limited edition timepiece (555 pieces worldwide) is the official watch of the Sauber F1 team, and is constructed for race drivers – capable of functioning with split-second accuracy amid high g forces at high turns on the race track. The chronograph is housed in a lightweight titanium case and comes with a black carbon dial adorned with gunmetal indexes. To complete the race car theme, its rubber strap even features tyre imprints. $2,541.25, www. crystaltime.com.sg.


LUMINOX CARBON SEAL 3800 SERIES There’s no need to worry about geting knocks on your ticker with the Luminox Carbon Seal 3800 Series. Tough, durable and lightweight, the watch case is made of 40 percent carbon in bar form, rendering it even more resistant to scratches, heat and chemicals. Divers will also be pleased with the

The wearer can also even tell time at night due to the presence of tiny tritium gas tubes that can provide illumination for up to 25 years. MUSICAL SEASONS BY TISSOT If you’re keen to be diferent from the norm, Musical Seasons by Tissot could be a huge head turner. Inspired by Antonio Vivaldi’s Four Seasons, the timepieces are basically a quartet of aesthetically pleasing pocket watches,

each with its own visual and audial interpretation of the passage of time. The lower portion of the dial showcases an abstract, botanicalthemed design that meanders across it, ofering a glimpse of the Swiss-made skeleton movement. Other highlights include a brass rhodium case with

timepiece’s water resistance to 300m – ensured by the Carbon Seal’s extra thick sapphire crystal and stainless steel case back – which encourages deeper dives without cracking under pressure. The wearer can also even tell time at night due to the presence of tiny tritium gas tubes that can provide illumination for up to 25 years. Price TBC, www.crystaltime. com.sg

CASIO WSD-F10 If you’re a sports enthusiast, then this ticker will strike envy from your peers. The WSD-F10 is more than just a tough watch – it’s got brains to go with its brawn. Powered by Android Wear with iOS compatibility, this smart outdoor watch comes with preinstalled applications to support outdoor activities. For example, it can help fishing buf s anticipate when fish will be most active by delivering atmosphericpressure-tendency information. The timepiece can also withstand drop shocks, high humidity, solar radiation and the demands of rugged terrains. $699, htp://world.casio. com.

partial see-through back, and you can even gain access to music by winding and pressing a rear buton. $1,800 (per watch) or $7,400 (full set plus wooden box collector), www. tissot.ch.

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GROOMING FAST FIXES

SCENTS FOR ALL OCCASIONS WHETHER YOU’RE GOING FOR A FANCY NIGHT OUT OR JUST A BAR CRAWL WITH YOUR PALS, YOU’LL FIND THE PERFECT FRAGRANCE HERE.

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sun and the ocean, and is perfect for a carefree day out. 2/HUGO BOSS THE SCENT ($107, 50ML) This perfume is Hugo Boss’ new “seductive perfume” for men, and it lives up to the billing. The scent builds up in layers, beginning with ginger, followed by maninka fruit, and finally ending on leather notes, giving it a manly tone. If you’re

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heading for a classy night out and your aim is to impress, this scent will provide the perfect finishing touch to your ensemble. 3/MAISON MARGIELA REPLICA: JAZZ CLUB ($129, 100ML) This vintage scent aims to bring you on a trip back in time, and the rustic notes of the fragrance conjure up images of a bar filled with “cocktails and

cigars,” as the name suggests. The scent opens with pepper and lemon, followed by rum and sage, and concludes on notes of vanilla and tobacco. This isn’t the most formal fragrance, but it’s perfect for a casual night out with your buddies. 4/ISSEY MIYAKE L’EAU D’ISSEY POUR HOMME ($135, 100ML) This fragrance is

perfect for almost all occasions, casual to formal. It’s a masculine scent, which starts with yuzu as its top scent. It follows with spicy and woody tones of nutmeg and water lily, and ends with sandalwood and musk. If you would rather keep one do-it-all fragrance than buy several for different occasions, this is the scent for you.

TEXT JOSHUA CHUA PHOTO DARREN CHANG A R T DIREC TION PAU LIN E TAN

1/GIORGIO ARMANI ACQUA DI GIO ($123, 100ML) This scent is clean and serene, ideal for a well-groomed man, with a fresh citrus and aquatic tone. The fragrance opens with tangerine and neroli, before descending into rose and rosemary, finally finishing off with jasmine and persimmon. It was created with the idea of the Mediterranean


GROOMING ESSENTIALS

THREE’S A TREND ARE SHOWER-SHAVE PRODUCTS A TIME-SAVING TONIC, OR A CONCOCTION OF MARKETING MEETINGS GONE MAD? THE TRUTH WILL COME OUT IN THE WASH.

TEXT KENNTH WEE

A Any man who has found himself without a washbag post-gym will know body wash can stand in for shampoo. Likewise, a generously applied face wash will allow for a passable shave. Eager to capitalise on the sink-side MacGyvers among us, new products are being developed to streamline your morning routine. But can something claiming to clean your hair, face and body and provide suitable lubrication for a shave really excel on all counts? The secret to the new wave of unguent alchemy is dilution. “Shampoos have stronger oil-stripping agents than face washes, but there is a lot of crossover,” says cosmetic dermatologist Dr David Colbert. “You can water down a shampoo to cleanse your face quite effectively.” When it comes to shaving, however, it pays to read the small print. “Natural moisturising elements

like aloe combat drying effects of chemicals in shampoos,” says Dr Colbert. “For skin conditions – even mild eczema – I would always suggest using a properly targeted product.” But for those short on time and hot on performance, this triple-threat trio will provide head, face and body with all they need. Multitasking is the future, after all.

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LABORATORY FORMULA

Lab Series Pro LS All-in-one Shower Gel Lab Series’ facial, hair and body cleanser has a super smart “non-drip” formula, which allows it to act as a just-thickenough shave cream as well. $33, www. labseries.com.sg

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FULL-BODY WORKOUT

Billy Jealousy Triple Crown Three-in-one Body Wash This crossover shower gel is surprisingly effective as a shampoo, while its ingredients and scent are gentle enough to wash both face and body. $33, $ www. nts.com.sg whathewan

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MORNING PICK-ME-UP

Kiehl’s Body Fuel Packed with caffeine, and vitamins C and E, Kiehl’s all-in-one wash has an invigorating after-effect to banish fatigue on even the most rushed morning. $39, www.kiehlstimes.com

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WHERE YOUR WILD THINGS ARE BY JOE KITA PHOTOGRAPHS BY MARTIN OEGGERLI

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Prepare to meet some of the billions of microbes that live in your gut (left), on your feet (right), under your arms, and even inside your belly buton. But try to resist the urge to disinfect; these are the good guys in your everyday batle to fend of invaders and stay healthy.

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There’s a party going on in your gut. Right now, billions of microbes are enjoying one big belly dance, working together to extract nutrients from food and crowd out the uninvited guests. This gut “microbiome” has been big news lately, with plenty of probiotic foods and supplements claiming to keep the party going, which benefits health. But here’s even bigger news: Microbiomes can be found all over your body – armpits, mouth, nose, toes and more. Collectively they can weigh 2.7kg in a 90kg adult – about twice the weight of your brain. “We had people swab their belly buttons,” says Rob Dunn, a biologist at North Carolina State University, “and found thousands of different species of beneficial microbes in there.” Microbiomes like this are thriving societies that we need for life. “We rely on them,” says Rob, “but, unfortunately, our lifestyles are causing some of these species to disappear.” Their loss has been linked to conditions such as inflammatory bowel diseases, multiple sclerosis, asthma and Alzheimer’s. New discoveries about these links are ushering in a new phase of public health. Here’s a scarier way to view it: “You have at least a thousand species of good microbes on you now,” says Rob, “which means there are at least a thousand different ways for you to get sick in new and chronic ways if you harm them.” Got your attention? Good. Let’s meet these creatures via photography done under an electron microscope. With Rob as our guide, let’s hunt down your wild things.

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Smellyfeet Bacteria

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This is what the party in your gut looks like. So far, thousands of bacteria species have been found, most in the colon. They’re highly specialised. “Some digest foods like fibre, with enzymes acting as knives,” says Rob. Others strengthen the intestinal lining. Others may hold the keys to weight gain and mood disorders. They’re so vital that your body produces a compound that clumps them together so they’re not excreted. Despite its ferocity, this microbiome is delicate. And it’s built shortly after birth, so we must protect it. “Antibiotics kill the good and bad,” he says, “and you may never recolonize the good ones.”

These yellow dandies are Staphylococcus, and they play a big role in the microbiome on your feet. Back when your ancestors roamed shoeless, their odds of getting foot infections were high. Rob thinks these microbes kept your forebears alive by killing fungi. Now their role has been reduced to mostly protecting you in showers. Your feet sweat as much as a cup of water a day. “We used to think that cooled the body,” says Rob, “but I believe it was to favour microbes like these. Being inside shoes and socks is a whole different environment, so mostly they now make your feet stinky.”

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E. Coli Bacteria

We think of these bacteria as pathogens. But they’re in your gut right now, where they’re working happily with the rest of your microbiome to keep you healthy. The photo above shows them as blue capsules at low density in the colon, which is fine, says Rob. It’s only when an E. coli species that’s new to your system or has special pathogenic genes is introduced that you can get sick and even die. “What is good and what is bad is a complex question in your body’s ecosystem,” explains Rob. “What you want is moderation with your microbes. You want to figure out how to keep new things out while being okay with what you already have.”

All images © Martin Oeggerli, supported by School of Life Sciences, FHNW; icons by Michael Brandon Myers

Intestinal Microorganisms


Belly Button Bacteria and Fungi Spores The type of navel warfare shown here is representative of what’s happening everywhere on your skin. “You wear a cloak of beneficial microbes,” says Rob, and it has two main jobs. It protects you from pathogens (imagine a flu virus landing in the middle of this – it wouldn’t stand a chance) and helps create your personal odours, good and bad. “Glands all over your body feed these microbes with secretions,” says Rob. “The belly button even has specialised glands that seem to nourish the ones in there. They’re like your body’s bird feeders.” These microbes then produce waste that goes off into the air, influencing the way mosquitoes (and people) are either drawn to or repelled by you. Ironically, if you removed this cloak, you would die, but that’s precisely what we’re doing with antimicrobial lotions and wipes or even antiperspirants, says Rob. He advocates plain old soap and water, and skipping the pit stick on your days off.

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Mouth and Tongue Microbes These confetti-like strands are some of the millions of microbes that live on your tongue and mouth lining (seen here in dark red). When they’re working to benefit you, they help break down food and subdue pathogens. But your diet can make their job harder. “Huntergatherer mouth microbes were quite different from agricultural mouth microbes,” Rob says. “Once we started eating sugar, our entire oral biome changed, resulting in the onset of cavities and periodontal disease. And the more sugar we eat, the more we alter the microbial battlefield.” Toothpastes and mouthwashes may also change the overall balance.

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THERE’S A BUG ON YOU! A Single Microbe Reproducing

M e g a n T h o e m m e s / D r D a n F e r g u s ( D e m o d e x m i t e ) , E y e o f S c i e n c e / S c i e n c e S o u r c e ( h o o k w o r m ) , D a v i d E v a n s Wa l t e r, P h D ( f u r m i t e )

This microscopic creature belongs to a larger group of bacteria, some of which are beneficial, and others of which cause ear infections and deadly pneumonia. The image showcases a process that occurs hundreds of millions of times a day in your mouth and gut – a microbe dividing to become the next generation of itself. “This microbe is also found in some cheeses,” says Rob. “In fact, many microbes used to make foods like kimchi and sourdough bread were outsourced human-body microbes. Eating foods like these that are ‘alive’ can help recolonize your gut with good microbes.”

As if hosting billions of bacterial microbes weren’t enough, these like you too.

DEMODEX MITE Several of these are living in every one of your follicles. They’re geographically distinct, so mites on people in China differ from those in Europe. Biologist Rob Dunn and his colleagues have studied them for years but don’t know much about them, other than that they’re fed by the follicle and, because they lack an anus, pop when full.

HOOKWORM About half of people worldwide will host an intestinal worm at some point in their lifetime. This monster siphons its food and can harm its host. But despite its evil look, it can be beneficial. “Some auto-immune conditions seem to be connected to the loss of these worms,” says Rob. “In fact, some people are taking them as medicine.”

Helicobacter Pylori Bacteria

These golden threads are H. pylori, a species of bacteria living in most people’s stomach lining (a piece of which is shown here). Blame these for peptic ulcers and some stomach cancers. But here’s the thing: They’re not inherently evil. In fact, when viewed as part of the entirety of the gut micro biome, they’re important team players. For example, they help regulate stomach acid, thereby reducing acid reflux and the risk of esophageal cancer. They may also, in some as-yet-undetermined way, battle asthma and allergies. “So, once again, we have this balance,” says Rob. “Upset it, and even good friends like these can turn on you.”

FUR MITE “One theory of why we don’t have hair all over our bodies is because critters like these once clung to us and transmitted pathogens,” Rob says. So your nakedness is a result of fur mites past. “We don’t like thinking of things living on us,” he adds. “Yet they do. Your body is like a habitat, the Serengeti of your back hair.”

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GEAR AND GADGETS THAT GIVE YOU THE EDGE

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ADVENTURE IN 4K GET THIS: Olympus Stylus TG-Tracker. READY FOR: Adventurous film enthusiasts. Press record and the action camera not only captures your manly adventures in 4K (or 1080p) video but also tracks your GPS, compass directions, barometer readings and even temperature. THE BEST PART: It has a 5-axis digital-image stabilization and a built-in LED torchlight. Besides, it is crush-, freeze-, shockand water-proof to a depth of 30m, and has a lens protector. COST: $588, www.olympus.com.sg.

TEXT MCKEN WONG

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TOY MASTER GET THIS: Thingmaker 3D Printer. READY FOR: Creating action figures with a machine by toymaker Mattel. The process starts with Mattel’s Thingmaker Design app, which has templates to help you customise your own action figure. The designs are sent wirelessly to the printer. THE BEST PART: The app is already available free at the App Store and Google Play. But you’ll have to wait a while longer to get your hands on those collectible-worthy creations. COST: TBA, www.thingmaker.com.



FIT FOR THE FUTURE GET THIS: Fitbit Charge 2. READY FOR: Health enthusiasts looking for the middle ground between smartwatch and fitness tracker. This new wearable gets some muchneeded upgrades from its top-selling predecessor: four times the screen size of the original one-liner, interchangeable accessory bands and automatic multi-sport tracking (including cycling and weightlifting). THE BEST PART: Its continuous heart rate tracking now also estimates your maximum oxygen intake (known in pro sports as VO2 max). Naturally, this isn’t as accurate as using actual heart strap monitors and breathing apparatuses, but it does give you a general idea of your athletic performance. Oh, and the Charge 2 can show smartphone notifications such as call, text and calendar events too. COST: $248, www.fitbit.com/sg.

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GEAR AND GADGETS THAT GIVE YOU THE EDGE

COME A LITTLE CLOSER GET THIS: DJI Osmo+. READY FOR: Folks eyeing the original stabiliser camera but haven’t bought it. The new Osmo+ gets a relatively simple but significant update: zoom. It’s now outfitted with a 3.5x optical zoom lens, with an additional 2x digital lossless zoom when shooting at 1080p. THE BEST PART: There’s a new “motion timelapse” mode that lets you choose a start and endpoint, between which the Osmo+ will automatically record the passage of time. DJI also says it has improved the already-awesome stabilisation in the camera, and also introduced a new battery with more juice in it. COST: US$699 ($948), http://store.dji.com/ product/osmo-plus.



PLUG AND PLAY GET THIS: Daptr iPhone 7 case. READY FOR: Bringing the 3.5mm audio jack back to the iPhone, and when wireless just isn’t for you. With this, you’ll not only get to charge your iPhone 7 and listen to music at the same time, you also get an additional Lightning port that will have, according to Daptr’s website, “current and yet-to-come devices covered.” THE BEST PART: The protective combination of metal side bumpers (with five options to match Apple’s rose gold, gold, silver, matte black and jet black), raised rubber edges and clear plastic backing adds just 3mm of thickness to the new iPhone. n COST: US$49, www.daptr.com. C

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SWEET RIDE GET THIS: Coast Cycles Ruckus. READY FOR: Running (or rather, cycling) errands with your girl in tow. The extended saddle lets you sit with a passenger – like on a tandem bicycle, but only more intimate. There are options to fit a front-handle rack and an in-frame bag, both of which offer more stowage options than the typical bike basket. THE BEST PART: You can also install an electric motor – particularly useful if you’ve been skipping legs day. COST: From $1,138, www.coastcycles.com.

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A GRIP ON SELFIES GET THIS: Olloclip Pivot. READY FOR: Minimising the amount of shakiness in your mobile video with a simple ergonomic camera grip. The Pivot offers 225 degrees of rotation to frame the perfect shot, and can also be connected to other action or compact cameras. THE BEST PART: There’s an integrated cold shoe mount to attach accessories like a light panel or microphone. COST: US$49.99, www.olloclip.com.

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94 FITNESS BE A TRAILBLAZER Trail biking is a thrilling mix of strength, stamina and white-knuckle adrenalin.

98 RUNNING 8 WAYS YOUR KICKS ARE RUINING YOUR RUN YOUR RUNNING SHOES COULD BE HURTING YOU RATHER THAN HELPING YOU.

90 MUSCLE THE FAST TRACK TO A SIX-PACK IN THIS PROGRAMME, YOU’LL WORK OUT FIVE DAYS A WEEK. ON DAYS 1, 3, AND 5, YOU’LL LIFT. GAINS WILL ENSUE.

PHOTO 123RF.COM

102 GEAR SPOILT FOR CHOICE EACH OF THESE RUNNING SHOES HAS A DIFFERENT SPECIALITY, SO YOU CAN PICK AND CHOOSE THE ONE THAT FITS YOU BEST.

96 CELEBRITY FITNESS ZHENG GE PING’S OLD-BUTGOLD FITNESS MOVE THE TURKISH GET-UP IS AN OLDSCHOOL STRONGMAN MOVE, BUT IT’S ALSO BENEFICIAL FOR RUNNERS.

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PT MUSCLE

THE FAST TRACK TO A SIX-PACK

BARBELL FLO OOR PRESS Lie on your back and hold a barbell above your chest with your arms straight and knees bent. Lower the barbell until your upper arms touch the floor. Pause and press the weight back up to the starting position. If you don’t want to lie on the floor, do a regular bench press.

DUMBBELL ALTERNATING LOW-INCLINE BENCH PRESS Lie face up on an incline bench set to a low angle. Hold a pair of dumbbells above your chest, with your arms straight and palms facing forward. Slowly lower your right arm to the side of your chest while keeping your left arm extended above your body. Press back up with your right arm, lower your left arm, and return to the starting position. That’s 1 rep.

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DUMBBELL STRAIGHT-LEG HT-LEG DEADLIFT Hold a pair of dumbbells at arm’s length in front of your thighs. Without rounding your lower back, bend at your hips and lower your torso towards the floor. Pause and return to the starting position.

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LAT PULLDOWN Attach a lat pulldown handle to the e high pulley of a cable station. Grab the handle and sit in front of the we weight eight stack stack. Slowly pull the handle to your chest. Pause and slowly reverse the move.


IN THIS PROGRAMME, YOU’LL WORK OUT FIVE DAYS A WEEK. ON DAYS 1, 3 AND 5, YOU’LL LIFT. HERE’S HOW: IN THE FIRST EXERCISE, YOU’LL “AUTOREGULATE” YOUR SETS. AFTERWARDS, YOU’LL COMPLETE TWO DIFFERENT CIRCUITS. SEE HOW TO DO IT FOR DETAILED INSTRUCTIONS. YOU CAN FOLLOW THIS PROGRAMME FOR ANYWHERE FROM FOUR TO 12 WEEKS.

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CHIN-UP N UP Hang at arm’s length from a chin-up bar using an underhand, shoulder-width grip. This is the starting position. Pull your chest to the bar as fast as you can, pause, and take two seconds to lower yourself to the starting position.

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SUITCASE CARRY

DUMBBELL FRONT SQUAT

Grab a heavy dumbbell, hold it at your side and walk. Keep your torso straight throughout. Walk 30m, then switch sides and walk the 30m back.

STANDING SINGLE-ARM KETTLEBELL PUSH Stand holding a kettlebell in your right hand with your arm bent, the kettlebell just outside your right shoulder. Extend your left hand out to the side. Press the weight overhead until your arm is straight, then lower it to the starting position. (You can use a dumbbell instead of a kettlebell.) Do all your reps, then switch hands and repeat. Don’t rest between sides.

Hold a pair of dumbbells with your palms facing inwards, upper arms perpendicular to the floor. Push your hips back and lower your body into a squat. Then push back up.

DEA ADLIFT Bend at your hips and knees, and grab a barbell using an overhand grip, your arms just outside your legs. Now stand up, pulling the bar off the floor and thrusting your hips forward. Lower it back to the floor.

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PT MUSCLE

SINGLE-ARM DUMBBELL ROW Hold a dumbbell in your left hand and place your right hand and right knee on a flat bench. Lower your torso until it’s almost parallel to the floor. Let the dumbbell hang at arm’s length from your shoulder. Pull the dumbbell to the side of your chest. Pause and return to the start. Do all your reps, switch sides and repeat.

KETTLEBELL PULLOVER

HIGH-KNEE STEP-UP Grab a pair of dumbbells and place your left foot on a bench or step. Press through your left heel and slowly lift yourself onto the bench as you raise your right knee to a 90-degree angle. Take two seconds to lower your right foot back to the floor. Do all your reps, switch legs and repeat.

Lie on your back, holding a kettlebell by its horns above your chest with your arms straight. Bring your hips and knees to 90 degrees and feet together. Take in a big breath. As you breathe out, slowly lower the kettlebell directly behind your head, keeping your lower back on the floor. Pause, then breathe in as you pull it back up.

HOW TO DO IT On your strength training days (1, 3 and 5), start with the Primary Exercise. Each Primary Exercise is done using “autoregulation” sets – that is, you’ll do anywhere from three to six sets, depending on your form. If your form breaks down on, say, set 4, you’re done for that day. Some days you’ll be able to crank out six sets; others just three. This method gives you a perfect musclebuilding dose. Afterwards, do the circuits: Perform the listed exercises in order and for the prescribed number of reps. The workout is over after you complete your circuits.

DAY 1

CIRCUIT 1 Exercises: 2, 3, 4 Reps: 6 to 8 each Rest: 75 seconds Rounds: as many as you can until your form fails

DAY 2

CARDIO 45 to 60 minutes at a conversational pace

DAY 3

PRIMARY EXERCISE Sets: 3 to 6 Reps: 4, using a weight you can lift 6 times Rest: 2 to 3 minutes between sets

DAY 4

CARDIO 45 to 60 minutes at a conversational pace

DAY 5

PRIMARY EXERCISE Sets: 3 to 6 Reps: 4, using a weight you can lift 6 times Rest: 2 to 3 minutes between sets

TRAINER: BILL HARTMAN, CO-OWNER, IFAST GOOD FOR: GET TING RIPPED

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PRIMARY EXERCISE Sets: 3 to 6 Reps: 4, using a weight you can lift 6 times Rest: 2 to 3 minutes between sets

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CIRCUIT 1 Exercises: 4, 7, 8 Reps: 6 to 8 each Rest: 75 seconds Rounds: as many as you can until your form fails

CIRCUIT 1 Exercises: 10, 2, 11 Reps: 6 to 8 each Rest: 75 seconds Rounds: as many as you can until your form fails

CIRCUIT 2 Exercises: 6, 12 Reps: 8 to 10 each Rest: 75 seconds Rounds: 2

CIRCUIT 2 Exercises: 6, 12 Reps: 8 to 10 each Rest: 75 seconds Rounds: 2

CIRCUIT 2 Exercises: 6, 12 Reps: 8 to 10 each Rest: 75 seconds Rounds: 2


PT MUSCLE

BUILD BULLETPROOF SHOULDERS MANY LIFTERS END UP WITH SORE SHOULDERS. HERE’S HOW TO END THE PAIN IF YOU HAVE IT, AND AVOID IT IN THE FUTURE. DO THIS EVERY DAY Shoulder expert Morey Kolber says this exercise is the best way to prevent and fix shoulder injuries. Since you perform it lying down, you can even do it as you lie on the floor and stream a movie. No excuses!

PHOTOS BEN GOLDSTEIN

DO THESE BEFORE YOU WORK OUT Performing these combinations before your training “wakes up” at-risk areas of your shoulders, preparing them for work so they’re strong and stable, says strength coach Dean Somerset. Before your workouts, do three to five sets of one of the combos. Alternate the pair you perform with each workout.

SIDE-LYING EXTERNAL ROTATION With a light dumbbell or weight (2kg is ideal) in your left hand, lie on your right side with a rolled towel under your left elbow. Bend your right arm and rest your head on your right hand or a pad. Bend your left elbow 90 degrees and

rest the weight in front of your stomach. Don’t bend your wrist. Keep your left upper arm at your side as you rotate your forearm to raise the weight until it’s above your body. Slowly return to the starting position. Do three sets of 10 reps.

COMBO A 1/ NO MONEY

COMBO B 1/ BATWING ROW

Stand with your back against a door frame or the corner of a squat rack. Pull your shoulder blades down and in, as if you’re squeezing the frame. Tuck your upper arms in to your sides, elbows 90 degrees, palms up. Rotate your arms to bring your hands closer together, then move them apart. That’s one rep. Do 15.

Grab a pair of dumbbells and lie face down on an incline bench elevated about 30 degrees. Lift your chest off the bench 2cm to 5cm. Pull the weights up to your sides, squeeze your shoulder blades together, and hold for five to 10 seconds. Lower the weights. That’s one rep. Do five.

2/ KETTLEBELL BOTTOM-UP SCREWDRIVER

2/ BAND PULL-APART

Grab a kettlebell and lie on your back. Hold it by the handle in one hand and push the base towards the ceiling with your arm straight. Twist your hand and arm to the left and right, and then back to the left as you balance the kettlebell. That’s one rep. Do 10.

Grab an elastic band using an overhand, shoulder-width grip. Stand holding it taut, in front of your chest. Start the movement by pulling your shoulder blades together and stretching the band until it touches your chest. Return to the start. That’s one rep. Do 15.

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PT FITNESS

BE A TRAILBLAZER

TRAIL BIKING IS A THRILLING MIX OF STRENGTH, STAMINA AND WHITEKNUCKLE ADRENALIN.

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The first time you take your bike out to the trail is always an intimidating prospect. You’ll be flying over rocks and roots, and you won’t always know what’s behind the next corner. But that’s part of the fun, says national cyclist Raymond Queck, who will be representing us at the upcoming Sea Games. You’ll feel more connected to nature than in your air-conditioned gym, and will be breathing fresh air instead of the car exhaust when you’re running on the road. Ready to give it a try? The next few tips will help you get started.

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1

FIND THE RIGHT BIKE

When you’re just starting out, the huge range of products available for you to choose from may be daunting, especially when you’re not sure what you want. The best way to narrow down your choices, according to Tony Tan, branding manager at Coast Cycles, is by asking a more experienced cyclist. These people know what it’s like to be a beginner, and can point you in the right direction. On top of that, he says, you should do your own research. Basic requirements for budding trail

cyclists would be features like a full suspension and an aluminium body, after which you can soup up the bike with other parts according to your needs. Most shops also give you the option of testing the bikes before you make your purchase, so you can try out the three main wheel sizes – 26, 27.5 and 29 inches – all of which ofer a diferent riding experience.

2

NAB THE ESSENTIALS

Don’t be fooled by the myriad of expensive products and accessories out there. You only need a few essentials. For Raymond, the three things you need are a helmet, a comfortable seat and a good pair of shoes. If your footwear don’t have thick soles, they could rip mid-pedal and send you flying,

he says. Other essentials are a mini-hand pump and tire sealant, so you can patch up your tires if they puncture. You should furnish your bike with flat pedals instead of those with clips. This makes it easier for you to bail if you run into trouble.

3

EASE INTO RIDING

In the beginning, Raymond says, the key is to take it slow.

„ T E X T ERIN BERE SINI „ A DDI T ION A L R E P OR T ING JOSHUA C HUA „ P HO T O 123RF.C OM

Let’s face it, cardio can get a little boring. Whether you’re on your 10th lap around the same track or staring at the distance calculator on your treadmill, we’ve all gone through this before. At the end of the day, we do it because we have to. But what if there’s a way for you to get in your cardio and go on a thrilling adventure at the same time?


Mountain Biking Terms You Must Know

Full Suspension Best for technical terrain, this type of bike can absorb impact from the front as well as the rear.

Hardtail It has no rear suspension and may have front suspension or a rigid fork. Good for hill riding.

more wheel contacting the trail. The result is beter traction and a smoother ride than you’d get on a traditional 26-inch bike.

Fat Bike

This is an old-school bike with 26-inch wheels. Good luck finding one in any race nowadays.

Standard mountain bike tires are around two inches wide. The tires on a fat bike can be nearly double that, which allows you to run lower pressure for beter grip, and float over dicey terrain like sand and snowcovered trails.

27.5

Clipless Pedals

26er

It’s nimble like a smaller 26er but has the more responsive handling that a larger wheel provides.

29er On a bike with 29-inch wheels, you have more momentum once you’re rolling, and

Don’t launch yourself into a steep decline on your first day out. He recommends Pulau Ubin or the Chestnut South trail near Upper Pierce Reservoir, which are good for beginners as they’re relatively flat and well travelled. One tip to control your speed: Go easy on the brakes. Your brakes are capable of stopping on a dime, and if you’re not careful, you’ll send yourself flying over the handlebars (also known as an “endo”). Most importantly, if you’re unsure, get down and push. It might not do your ego any favours, but it’s still beter than eating dirt.

Pick a gear that feels slightly easier than you’ll need, especially on long climbs. This will keep your pedalling cadence high, and you won’t burn out as quickly.

Despite the name, these are pedals that shoes with compatible cleats clip into. They’re the modern version of the original toe clips – those litle pedal cages that your gym’s spin bikes probably still have.

4

SURF THE TRAIL

No mater how good your suspension is, it’ll never be as efective as your body. By doing a half crouch in the seat, you’ll be able to use your arms and legs to absorb most of the impact, which will help you keep your seat. Keeping your speed will also help you stay upright and navigate obstacles. To practise keeping your balance without using momentum, also known as the “track stand,” mountain biking champion Ned Overend recommends doing

this exercise at home: Take your bike down to your void deck, and stay on the seat as long as you can without falling. Stand up, rotate the cranks to horizontal, and turn the handlebars 45 degrees, keeping your fingers on the brakes and feet on the forward pedal. Try to stay seated for 60 seconds. This will help you on tight turns.

5

CLIMB LIKE A GOAT

Climbing an incline is one of the most challenging parts of trail cycling, and most people don’t get it right. The key, says Ned, is achieving a 40/60 split on your front and back wheels – most of your weight on the back wheel, so that you have traction, and just enough on

the front that you have grip to steer. Keep your pedal stroke smooth and consistent, which will help you maintain your balance. Make sure that you downshift early, and pick a gear that feels slightly easier than you’ll need, especially on long climbs. This will keep your pedalling cadence high, and you won’t burn out as quickly. For short, steep climbs, stand up and pedal as hard as you can. It’s not the most efficient way, but it’ll get you to the top with minimum fuss.

6

BOMB DOWNHILL

On the other end of the spectrum, speedy, bumpy descents are the most thrilling part of trail cycling. Of course they’re the most dangerous too. In order to maximise your balance and control, sit back on the seat, though not so far back that you can barely hold on. Keep your fingers on the brakes, and when

you need to slow down, put equal pressure on both brakes and press slowly. Too fast and you’ll go flying. Again, if a descent looks too daunting, don’t be afraid to walk it.

7

STICK WITH IT

Unlike road cycling, trail cycling isn’t much of a group sport. If you’re someone who prefers company, you can try group rides. You can learn about these from the shop where you bought your bike, as each shop usually hosts weekly or biweekly rides for their customers, says Raymond. An added bonus is that this puts you in contact with more experienced cyclists, who can guide you along and point you to trails more suited to your skill level. You’ll also be able to learn things like how to handle a climb or descent, and what line to take around an obstacle. Keep going for long enough and soon you’ll be hooked.

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PT CELEBRITY FITNESS

NEW!

THE STRENGTH MOVE THAT INCREASES SPEED THE TURKISH GET-UP IS AN OLD-SCHOOL STRONGMAN MOVE, BUT IT’S ALSO BENEFICIAL FOR RUNNERS.

Lie on your back with your left leg bent and right leg flat on the floor. Hold a dumbbell in your left hand and raise your left arm straight towards the ceiling. (Keep it like this the whole time.)

02

ROLL ONTO YOUR ELBOW

Keep your eye on the dumbbell as you slowly roll your torso to the right and lean on your right forearm. Your right palm should be pressing into the floor and your right leg still straight.

Now raise your torso so it’s vertical. Keep your left arm pressing the weight up and your right arm out to your side. Both knees should be bent 90 degrees and your eyes should look forward.

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05 STAND TALL From the half kneel, drive your weight through your left foot and stand tall, keeping the weight vertical as you do. At the top, squeeze your glutes. Now do the entire move in reverse.

DO IT! AS THE ULTIMATE STRENGTH BUILDER

AS A LUNG-TAXING FINISHER

AS A SINGLE-EXERCISE WORKOUT

During your lifting routine, do five sets of one rep on each side, using a heavy dumbbell.

After any workout, do 10 sets of five reps on each side, using a 4kg dumbbell.

One day a week, grab a 9kg dumbbell and do as many controlled reps as you can in 20 minutes.

M E N S H E A LT H . C O M . S G

OUTFIT ADIDAS

VIDEO Hit our digital edition to catch Ge Ping perform the Turkish get-up as a workout finisher. Download Men’s Health Singapore now on Magzter.

Lift your hips and push up onto your right hand. As you do, slide your right leg under your body, moving into a partial half kneel. Put your weight on your right hand, right knee and left foot.

GROOMING RINA/USING DIOR & LIVING PROOF

MOVE INTO A HALF KNEEL

03

PROP YOURSELF UP

STYLIST SHEH

04

Fitness enthusiast and veteran actor Zheng Ge Ping is new to the Turkish get-up, but immediately relished the challenge it gave to his core strength and lower body. After performing a few reps, he acknowledged that the body punisher is indeed a breakthrough move for those who want to improve flexibility and strengthen their legs. He demonstrates below how you can reap the same benefits.

PHOTOGRAPHY FRENCHESCAR LIM

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LIE DOWN

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ONE-YEAR SUBSCRIPTION AT $57.60 (USUAL: $72) TERMS AND CONDITIONS This subscription promotion is only valid for the print edition, when signing up at menshealth.com.sg, for the sale period of the November 2016 edition. Your subscription will commence with the January 2017 issue. Current print subscribers may enjoy this subscription promotion as well (the new subscription period will automatically commence when the current one expires). The subscription rate and ofer are applicable for Singapore addresses only. Subscriptions are non-refundable and non-transferable. Please allow about four to six working days from the magazine release date for postage. Subscribers will be informed by post to collect their gifts (where applicable). Subscribers’ information may be used in future marketing or promotional activities. Gifts are issued on a first come, first served basis, and are while stocks last. SPH Magazines reserves the right to amend or replace gifts if stocks run out. SPH Magazines and the sponsor shall not be liable for any loss or damage sufered by the subscriber or any party in accepting, possessing, using or consuming the gifts. By providing the information set out in the subscription form and submiting the same to SPH Magazines, you confirm that you have read, understood and consent to the terms of this subscription and also to the collection, use or disclosure of any personal data by SPH Magazines for the purposes of the subscription, in accordance with its Data Protection Policy available at www.sphmagazines.com.sg. For subscription enquiries, call 6388-3838 or email circs@sph.com.sg.

NOVEMBER 2016 97


PT RUNNING REV YOUR RUN

8 WAYS YOUR KICKS ARE RUINING YOUR RUN YOUR RUNNING SHOES COULD BE HURTING – RATHER THAN HELPING – YOU.

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PHOTOS 123RF

Lace up your shoes and you’re ready to start running. But if you don’t pay attention to what’s between you and the pavement you’re pounding, your running programme can face some serious – and unnecessary – challenges. Here are eight ways you can unintentionally screw with your running from the ground up, and how you can avoid these pitfalls.


YOU RUN IN THE SAME SNEAKERS YOU LIFT IN. You need to run in shoes actually made for running, not for Crossfit or any other sport, says Jef Gaudete, owner of online coaching service Runnersconnect. That’s because running shoes have the right balance of flexibility and support for an activity that essentially involves hopping from one foot to the other for long stretches of time. You want some give so your foot can move with less efort, but enough cushioning to soften the impact, Jef says. The right pair can help you run faster and be injury-free; the wrong one can contribute to cramping, arch pain, Achilles problems and other injuries. ╒⒪Fix it: Forget the big-box department store. If you’re new to finding the perfect running shoes, head to a speciality outlet instead. There, you’ll find a selection of running-specific kicks and a staf trained to guide you through them, Jef says.

Plan to spend about $150, says Atlanta-based running coach Carl Leivers. Major brands sometimes ofer lower-end options for closer to $90 at department or discount stores, but they’re made of cheaper materials that don’t absorb shock as well.

YOU BLINDLY BUY THE SAME SHOES YOUR BUDDY RAVES ABOUT. When it comes to running shoes, we’re all snowflakes – no one is alike. So some sneakers that work great for others may not fit you the same way, says Budd Coates, director of training at Runner’s World and author of Running on Air. For instance, Brooks, Saucony, New Balance and other brands each use a diferent last (the underlying shape around which the shoe’s built), Jef says. Some are wider in the heel and

Finding the right pair of shoes means honing in on the best combo for your foot shape and biomechanics.

narrower in the toe box, or vice versa; others are roomier from top to botom for people with thicker feet. Others may have less of a drop, or slope, from heel to forefront. The brands then produce diferent models, each designed to correct diferent minor imperfections in your stride. Finding the right pair for you means honing in on the best combo for your foot shape and biomechanics – something tough to do on your own, Jef says. ╒⒪Fix it: Instead of grilling your hardcore running friends for shoe picks, ask where they buy theirs – and head there for consultation. Running speciality stores train their staf to assess your feet and gait, then bring you a selection of appropriate trainers, Budd says. Take at least a few options for a spin around the block or on the treadmill, and choose the pair that feels most comfortable. Another perk of heading to a running store? If a couple of weeks pass and you find yourself in pain, you can take the shoes back. Chances are, this type of store will make an exchange, Budd says.

FORGET THE BIG-BOX DEPARTMENT STORE. IF YOU’RE NEW TO FINDING THE PERFECT RUNNING SHOES, HEAD TO A SPECIALITY OUTLET INSTEAD.

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PT RUNNING REV YOUR RUN

YOU BUY THEM IN THE SAME SIZE AS YOUR OXFORDS. Running shoes often start on the snug side size-wise. Then there’s the fact that feet tend to swell in the evening or at the end of a long workout, Carl says. As a result, most people buy running shoes too small to account for these issues, causing black toenails that might fall of, blisters, foot and toe cramps, and uncomfortable rubbing, Jef says. ╒⒪Fix it: Try on a pair at least one size larger than your street shoes. Stand up and ask a friend or the shoe salesperson to press their thumb down between the longest toe and the front of your shoe. That’s the most accurate way. But if you’re by yourself, you can bend over and perform the test yourself. You should have about a thumb-width of space there, Budd says. If not, go up a half size and repeat.

YOU TIE THEM TOO LOOSE… Ideally, your shoe should serve as an extension of your foot, ofering extra support each time you hit the ground, Budd says. But leaving too much slack in your laces allows your foot to slide around, reducing the efficiency of your stride and throwing of your alignment. As a result, your plantar fascia – the tough tissue on the botom of your foot – or your Achilles tendon can start to ache as your foot struggles to grip the sole, Jef says. Over time, you might also feel pain that starts in your ankles and shins, and can eventually work its way up to your knees and hips. These are signs your

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sliding feet are preventing your joints from tracking properly, Budd says. ╒ Fix it: Eyeball the top of your shoe. If more than two fingers’ width of the tongue peeks out between the laces, pull them tighter. And always untie your shoes before taking them of. If you can slide your foot out without undoing the knot, they’re definitely too loose, Budd says.

…OR YOU TIE THEM TOO TIGHT. The tendons from your lower leg collect in a sheath right at the top of your ankle, Budd says. Secure your laces in a death grip around this spot, and you can develop extensor tendinitis, which causes pain and inflammation in the top of your foot and the front of your shins. ╒ Fix it: Visual signs of too-tight laces include wrinkling in the sides of the shoes and not being able to see the tongue at all. If you spot these, loosen up – if that makes your heel slip around, try a smaller pair, Budd says. Your laces should feel comfortably snug but not constricting. If the top of your foot aches while you’re running, stop and let out some lace, Carl says.

YOU WEAR YOUR RUNNING SHOES FOREVER. Over time, the materials in your shoes break down, sapping their cushioning and shockabsorption power. Shoe manufacturers will tell you to buy a new pair every 640km to 800km. That’s a good guideline, but consider this a

case in which your mileage may literally vary. Everyone has a diferent “canary in the coal mine” based on his body and biomechanics, which signals when it’s time to toss your sneaks, Carl says. Some runners develop foot and ankle pain when their shoes start to break down, while others feel it in their knees or low back. ╒⒪Fix it: If your shoes have a few hundred kilometres on them and you didn’t change anything else about your programme – say, you didn’t start doing hill sprints for the first time – and something starts to hurt, it’s probably time to invest in a new pair, Carl says. It’s also time to replace them if the rubber’s worn of the soles enough to reveal the foam underneath, Jef says. Holes in the top, on the other hand, are mostly aesthetic. Don’t worry about them, unless they change the fit or the shoe feels uncomfortable, he says.

If your shoes have a few hundred kilometres on them and you didn’t change anything else about your programme, and something starts to hurt, it’s probably time to invest in a new pair.

YOU TREAT THEM LIKE DIRTY LAUNDRY. Whether you run on city streets or gnarly trails, your shoes aren’t going to stay pristine. But resist the urge to put them through the spin cycle. Washing and drying your kicks kills the cushioning, reducing the lifespan of the shoe, Jef says. That means you’ll start feeling aches and pains a few kilometres sooner. ╒⒪Fix it: If the outsides of your shoes get so muddy or dirty you can’t stand it, wipe them down with a wet paper towel. Run through a rainstorm? Stuf the insides with newspaper and leave them to dry overnight – the paper soaks up the moisture and the shoes keep their shape, Jef says. That trick also helps prevent odours, which usually arise due to dampness, he notes.

YOU’RE LOYAL TO A FAULT. Every year or two, shoe companies issue updates to each model. In some cases, these changes represent an improvement – but even a minor tweak in materials or construction could mean they’re no longer right for you, Carl says. ╒⒪Fix it: Don’t blindly buy the newest version of your beloved trainer. When your model gets an update, take a trip back to the shoe store and try it on to make sure it still fits comfortably. While you’re at it, try a few other options too. After all, other brands have been busy issuing updates too, so a pair that felt uncomfortable in the past just might be your ticket to a faster 5K this time around.

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PT GEAR RUNNING SIDEKICKS

SPOILT FOR CHOICE EACH OF THESE SHOES HAS A DIFFERENT SPECIALITY, SO YOU CAN PICK AND CHOOSE THE ONE THAT FITS YOU BEST.

1

2

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2 UNDER ARMOUR SLINGRIDE

3 ASICSGELQUANTUM 360CM

$169, AVAILABLE AT SELECTED REEBOK STORES & AUTHORISED RETAILERS

$199, AVAILABLE AT UNDER ARMOUR STORES & AUTHORISED RETAILERS

$289, AVAILABLE AT ASICS STORES & AUTHORISED RETAILERS

If trail running is your thing, this could be the perfect shoe for you. This all-terrain tread will carry you over rocks (with an underfoot rock guard to protect your sole) and over slippery mud (as a sticky rubber outsole ensures that you can keep your grip in all conditions). If you’re running through water, it has a built-in drain to help you shed any excess water. It’s also lined with an antimicrobial fabric, so you don’t have to worry about odour or fungus growing in it.

This shoe is the perfect, no-frills tool for a serious runner. Under Armour’s Speedform technology promises a snug and precise fit, while its Dyneema fibre is woven into the shoe’s upper, making it more durable. Also, it’s shaped in a way that every step you take creates a slingshot from your heel to toe, which helps you push of harder and cover more ground with every step. The sole is a hybrid of its Charged Cushioning and Micro G Foam – to provide the perfect blend of cushioned support and explosiveness.

For those who use the same shoes for diferent workouts, this one is built for your needs. As the name suggests, the shoe wraps your foot with 360 degrees of Asics Gel Cushioning, which functions as a shock absorber and also gives the footwear added durability. This allows the foot to have more natural movement, making running more intuitive. Also, the tread is covered with the new Chameloid Mesh, which provides added breathability and stretch to accommodate the foot. TEXT JOSHUA CHUA

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1 REEBOK ALL TERRAIN SUPER OR


PT GEAR GYM BAG HEROES

2 ADIDAS RUN MEDIA ARM POCKET S$29, www.shop.adidas. com.sg

1 HYDRO FLASK US$25.95 (S$35)

TEXT JOSHUA CHUA

www.hydroflask.com

You’ll always be refreshed when you carry this nifty ��� ask around. The Hydro Flask looks simple but it’s packed with features that you won’t be able to live without. It’s made with prograde stainless steel, and finished with a sweat-free powder coat so it can handle anything you throw at it – or throw it at. Want to bring a cold drink? You won’t have to worry about it geting warm. The Hydro Flask can keep your liquids cold up to 24 hours, and hot for up to six hours.

Enhance Your Experience

When you work out, you want to be able to keep your phone around without worrying about dropping it or geting tangled in your headphones. This arm pocket will put your

concerns to rest. You can use the elastic strap to tighten your phone around your arm to get a snug fit, and the arm pocket also has holes that you can use to plug in your headphones and charger.

These gloves will have you moving more weight than before, but without the torn and callused skin. The textured grips on the palms of these gloves ensure that you won’t have to worry about keeping your

grip on the weight, so you can focus on your form and rhythm. The palm design also aims to be as intuitive as possible, as it was constructed to mimic the anatomy of your hand to prevent chafing.

USE THESE ACCESSORIES TO TAKE YOUR WORKOUTS FROM GOOD TO GREAT.

3 REEBOK LIFTING GLOVES S$39 www.global.reebok. com

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PT NUTRITION

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E Eating the right amount of protein and carbohydrate after a workout can help fuel your muscles for growth. But figuring out what to chow down on doesn’t have to be complicated or expensive. Just try these five super-simple muscle recipes.

A R T DIREC TION & DIG ITA L IMG A ING JA SON TAN

USE THESE SIMPLE RECIPES AFTER THE GYM TO OPTIMISE YOUR MUSCLE GAINS.

PHOTOS 123RF

5 BEST POSTGYM GRUB


BEEF SHEPHERD’S PIE For adding brawn, potato may be your greatest ally, according to a Harvard University study. It showed that the spud was the top food to cause weight gain among evaluated subjects. Each pie uses about 175g of mashed potato, which gives 162 calories, 38g carbohydrate and 4.5g protein. Potatoes also contain vitamins C and B6, which assist in the healing of wounds and keeping a healthy immune system.

Ingredients • 100g red onion • 1 tbsp cooking oil • 300g ground beef • ½ tsp salt • ½ tsp pepper • 1 tbsp Worcestershire sauce • 125g mixed frozen vegetables • 2 potatoes (350g)

Instructions Make the filling: 1 Chop onions finely. 2 Heat oil in saucepan over medium heat. 3 Add ground beef, salt, pepper and Worcestershire sauce, and cook for 10 minutes, until meat is cooked and onion softened. 4 Add frozen vegetables and cook for two more minutes, adding a litle water if mixture becomes too dry. Make the pie: 1 Pierce potatoes with fork, then microwave them for three minutes, until fully cooked. Rinse them in running water to cool before peeling. In bowl, mash potatoes with cooking oil using fork or masher, until mix becomes smooth.

2 Using 15cm pie dish, fill with half of prepared filling (the recipe will allow you to fill two 15cm pie dishes). Leave ½cm to 1cm space for crust. Spoon mashed potato evenly on top, covering whole surface of pie. 3 Preheat oven to 200 deg C and bake pie for about 20 minutes, until a light to golden brown crust forms on top. Remove from oven and serve. Makes two pies, or four servings.

Cover pot and flip “cook” switch on. Rice will take about 20 minutes to cook. Fluf rice gently with spatula. 2 Heat non-stick frying pan over medium heat. Place chicken thigh with skin side down and cook for three to four minutes, periodically pressing it on pan with spatula until skin is golden brown. Flip it and cook flesh side for three to four minutes, pressing down on any visibly uncooked parts. Remove from heat and set aside to cool. Then slice chicken meat into strips. 3 Slice cucumber and tomato into thin strips. 4 On plate, assemble rice, chicken, cucumber and tomato on dish. Serve with side of chicken rice chilli sauce. Makes four servings.

Per serving: 420 calories, 38g carbohydrate, 26g protein, 18g fat, 1g fibre, 1.2g sodium

CHICKEN THIGH RICE To bulk up, you need to consume more calories. Chicken thigh, which is high in calories (293 versus 231 for chicken breast), may be your ally. It also has more than twice the amount of zinc found in chicken breast (3.5mg versus 1.5mg). This mineral helps to boost your testosterone levels, which in turn promote muscle growth and recovery.

Ingredients • 2 cups rice, uncooked (300g) • 3 tbsp Hainanese chicken rice paste (290 calories, 6.4g carbohydrate, 2.2g protein, 3.9g fat, 1.2mg sodium) • 3 cups water • 100g chicken thigh • 80g cucumber • 80g tomato • 2 tbsp chicken rice chilli sauce

Instructions 1 Wash rice and drain water. In rice cooker, add rice, chicken rice paste and water. Stir mixture until combined.

Per serving: 280 calories, 37g carbohydrate, 9g protein, 4g fat, 440mg sodium, 2g fibre

“Postworkout meals with carbs increase your insulin levels, which in turn slow the rate of protein breakdown.

MUSSEL LINGUINE Do not banish carbohydrate from your diet if you want to grow. Research shows that you will rebuild muscle faster on your rest days if you feed your body with it. “Post-workout meals with carbs increase your insulin levels, which in turn slow the rate of protein breakdown,” says Doug Kalman, director of nutrition at Miami Research Associates. A great source of carbs: pasta.

Ingredients • 250g linguine • 1 tbsp olive oil • 2 tsp onion, chopped • ½ red chilli, chopped • 100g mussels • 60g fresh parsley, chopped • 2 egg yolks

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PT NUTRITION

• 2 tbsp cream • Salt and black pepper

Instructions 1 Cook linguine according to packet instructions till it’s al dente. While pasta is being cooked, get started on sauce. 2 In large frying pan, heat olive oil over medium heat. Fry onion and chilli till softened. Next, add mussels and half of parsley. Toss until mussels are coated well. 3 Beat egg yolks and cream, and set aside. Drain pasta, reserving about half a cup of starchy pasta water. Add pasta to pan with mussels and toss well. Add egg yolks and cream mixture. Next, add as needed, litle by litle, reserved pasta water until sauce becomes desired consistency. Top with rest of parsley. Season with salt and black pepper. Makes four servings.

Per serving: 393 calories, 50g carbohydrate, 25g protein, 15g fat, 2g fibre, 800mg sodium

BEEF AND POTATOES BARBECUE SKEWER Adding carbs to beef up the protein party in the form of baby potatoes helps to fill your muscles with glycogen. We’ve also included mushrooms, which studies at the Beckman Research Institute found helped to increase the amount

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testosterone your body produces. That’s why you’ll also find mushroom extracts in various muscle-building supplements.

Ingredients • 500g eye-round beef steak • 6 shallots • 20 small buton mushrooms • 400g new potatoes • Salt • 3 tbsp balsamic vinegar • 1 green pepper • 1 tbsp mustard • 2 tsp capers • 1 tbsp olive oil • ½ tsp pepper • 4 cloves garlic

Instructions 1 Trim fat from meat and chop into bite-sized chunks. Peel

Adding carbs to beef ups the protein party in the form of baby potatoes, which helps to fill your muscles with glycogen.

shallots and slice them in half. Wipe mushrooms with paper towel and slice of ends of stalks. 2 Par-boil spuds in salted water over high heat for eight minutes. Or pierce potatoes with fork and microwave on high for two minutes. 3 Combine balsamic vinegar, green pepper, mustard, capers, olive oil, salt and pepper into small bowl. Peel and chop garlic cloves and add to your marinade. 4 Thread skewers by alternating meat, then shallots, potato, garlic and green pepper. Now, lay loaded skewers onto tray and drizzle marinade over until all sides are coated. Leave to rest for at least 30 minutes. 5 Light grill and give it five minutes to heat up if it’s gas, or at least 15 minutes if you’re using charcoal. Lay kebabs on grill and give them three minutes per side. The four turns required means you’re going to have to stay close to the grill.

Per serving: 529 calories, 41g carbohydrate, 34g protein, 22g fat, 3g fibre, 800mg sodium

CHICKEN PIZZA When bulking up, you should increase your protein intake to 3g per kilo of body weight (225g a day if you weight 75kg), says Hugo Rivera, author of The Body Sculpting Bible for Men. Fuelling your workouts takes 3g to 4g of carbs per kilo, so the pizza base helps to prevent a personal energy crisis. “Carbs help to shift bulk-building amino

acids from protein to muscles,” he says.

Ingredients • 1 frozen wholemeal pizza crust • Cooked chicken breast • 1 clove garlic • 50g buton mushrooms • 50g green beans • 1 tbsp pesto • 30g mozzarella cheese, shredded • ¼ tsp cracked black pepper • 5g fresh basil leaves

Instructions 1 Preheat oven to 180 deg C. Place pizza crust on baking pan to thaw. Cut or shred chicken into small pieces. Slice garlic and buton mushrooms thinly. Then de-vein green beans. 2 Spread pesto evenly on top side of pizza crust, followed by half mozzarella cheese. Add chicken breast, garlic, green beans, mushrooms, black pepper and remaining cheese. 3 Cook in oven for 20 minutes, until cheese topping turns light to golden brown. Remove from oven, top with fresh basil. Serve.

Per serving: 610 calories, 60g carbohydrate, 33g protein, 29g fat, 10g fibre, 950mg sodium

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• PRODUCTS • PROMOTIONS • EVENTS •

CASIO The first Casio smart outdoor watch with Android Wear, the WSD-F10 is now available on our shores. The multi-functional ticker has handy in-built applications to help chart the best course when you’re on your trails, while its 5-bar water resistance and military grade features make it one of the toughest in the business – capable of withstanding drop shocks, solar radiation and temperature shocks. $699, available at selected G-Factory stores and licensed retailers islandwide.

WE NEED A HERO Like the superhero it was created for (hint: that’s you!), the Hero Pomade combines the holding power of hair wax with the styling ability of hair paste. The Hero Pomade in Matte provides strong pliability with a natural finish. You can rest assured that your hair is kept in place throughout the day. Its watersoluble formula also washes off easily. For a limited time only, get your second pomade at 50 percent off. $40, available at We Need a Hero. For more info, visit www.weneedahero.sg or call 6222-5590.

GREGORY The largest Avenues pack in the latest Fall 2016 collection, the I-Street measures up to a comfortable 30 litres – enough space for outdoor enthusiasts keen on an adventure-filled weekend. At home in the city, its tough, waterproof tarpaulin fabric, rolltop closure and external-access laptop sleeve make it an extremely capable commuting pack. It’s a haul-all gear tote or the perfect companion for a desert-trail-scouting session. $259, available at Liv Activ stores and authorised retailers.

ARIES GOLD The brand’s latest flagship mechanical skeleton watch, El Toro, is inspired by one of the many aerial sorties despatched by the US Marine Corps airbase bearing the same name. Powered by a Japanese automatic movement, this ticker emits sheer machismo with its genuine calf leather that complements a 43mm stainless steel casing. Beneath its reinforced sapphire glass exterior lies an intricate yet durable handcrafted dial. Each component has also been painstakingly constructed by the brand’s veteran watchmakers, while a premium butterfly buckle adds a bullish presence on your wrist. $614, available at H2 Hub and www.ariesgold.com.

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BEYERDYNAMIC The new T1 headphones has been enhanced to deliver a more dynamic and cleaner sound – thanks to improved tuning – as well as being able to eliminate disruptive resonances in the high frequency range. Two new ear cushions are also incorporated to provide a comfortable listening experience, with the fleecy velour – made from hollow fibres – able to wick moisture away from the wearer’s head and preventing “hot ears”. $1,799.99, for more info go to www. beyerdynamic.com.

UNDER ARMOUR Enhance your workout with the Heatgear Armour Coolswitch Supervent shirt, a compression top that uses an exclusive coating on the inside – pulling away heat from your skin and allowing you to feel cooler and more comfortable. Key features include an ultra-durable, breathable Armourvent mesh back panel for total ventilation, as well as a four-way stretch fabrication for greater mobility in any direction. Additionally, antiodour technology prevents the growth of odour-causing microbes. $79, available at UA brand houses (Orchard Gateway, Collyer Quay, Tampines One, Bugis Junction and Vivocity).

TISSOT Adorn your wrist with the classic Tradition Automatic Open Heart, embedded with up-to-date technical workings confined within a subtle Grain d’orge design. Rose gold is available on some models, and the Swiss-made ticker is powered by the commanding Powermatic 80 movement, complemented with features comprising a domed scratchresistant sapphire crystal and leather strap with butterfly clasp. $1,090, available exclusively at Tissot Boutiques.

AIBI The Inspire Bodylift Gym features a sturdy steel frame and durable powdercoat paint finish. Execute a smooth, comprehensive training routine with its unique bodyweight resistance system without the need of heavy weight stacks. Working out with this equipment is also a quiet and comfortable affair, thanks to a sixposition adjustable seat and backrest. Exercises that can be done include the fixed-motion shoulder bench press, seated row, cable-motion bench press and pectoral fly exercises. For more info, call 6533-8555 or visit www.aibifitness. com.

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CLAUDE BERNARD The new Blue Collection watches are certainly the trend, each with its exclusive metallic deep-blue dials, supporting both Big-date as well as Small Seconds Sub-dial complications. Powered by a Ronda quartz movement, the timepieces spot stainless steel casings, indices and hands, while genuine croc-embossed leather straps add a touch of sophistication and masculinity. $401.30 to $476.20, available at Tangs at Tang Plaza, Tangs Vivocity, Robinsons The Heeren, Metro The Centrepoint, OG Orchard Point and authorised watch retailers.

KT TAPE The Pro X is a kinesiology patch specially designed to provide targeted relief for muscle pain as well as tendon-related distress and injuries. The patch is developed for the on-the-go, active consumer who appreciates a healthy lifestyle and doesn’t want to be slowed down by pain or complex taping applications. What’s more, the product is latex-free – viable for sensitive skin – and will stay in place through multiple demanding workouts for up to five days. $36, available at Running Lab and Liv Activ stores.

ROYAL SPORTING HOUSE Occupying a massive 3,860 sq ft of space at Vivocity is the new store that aims to streamline the shopping experience for sports enthusiasts. This is done by retailing sporting apparel, footwear and accessories for various disciplines such as running, training and swimming. Furthermore, there are even specialists in the store who offer a free gait analysis, which would allow them to advice customers on the appropriate running or training shoe that will cater to their needs. Royal Sporting House, Vivocity Level 2, www.royalsportinghouse.com.

TIGERAIR Wouldn’t it be great if you could bypass the queues at the check-in counters and go directly to the gate every time you fly out of Singapore for that well-deserved vacation? Then you’d be delighted with Tigerair’s mobile app, which lets you check in from anywhere at your convenience, receive your electronic boarding pass and go direct to gate – no queues, no papers and all smiles. You can also search for the best flight deals, book tickets, select seats and store your personal information for future use. Download the free Tigerair app now. Terms and conditions apply. For more details, visit tigerair.com.

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4VOO Here’s a solution to the daily physical and emotional stress that the skin around your eyes is being subjected to. The Uber Tech under eye super-firm complex is an ultramodern, non-invasive eyelift that provides a remarkable lifting effect instantly. Targeting the eye area, it promises to reduce the appearance of fine lines (by 74 percent in an hour), decrease the intensity of dark circles, as well as reduce eye bags. $169, available at www.whathewants.com.sg.

GOODYEAR If you want quality tyres for your vehicle that provide enhanced road traction, superior wet grip and more stopping power, look no further. The Eagle F1 Asymmetric 2 is characterised by its Activebraking technology, and is a viable addition to the sports performance passenger segment, delivering up to 3m of shorter braking distance. This exceptional execution allows the tyres to offer superb grip on both wet and dry roads, providing a smooth and silent ride under all weather conditions. For more info, visit www.goodyear.com.sg.

VITAHEALTH All of us have those days when we feel burned out. But don’t let fatigue get in the way. It’s time to push limits and recharge your energy levels with Passion Man. It is formulated with green oats, wild yam and goji berries to enhance men’s physical stamina, vitality and endurance. It can also relieve stress and nourish the kidney. $52, available at Robinsons, OG, Metro, John Little, Mustafa and selected Unity stores. For more info, go to www.vitahealth.com.sg.

KORDEL’S Specially formulated for men aged 30 and above, The Testofen Plus combines testofen (a scientifically standardised extract from the fenugreek plant) and panax ginseng. This combination is touted to be nature’s solution to help invigorate qi flow, supporting masculinity and vitality for optimum performance. Cambert (F.E.) Pte Ltd, #14-06 Great World City East Tower. Call 6775-0600 or e-mail kordels@ cambert.com.sg.

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THE BEST TIPS WE COULDN’T FIT INTO THIS ISSUE

CLEAN ROAD RASH

GO EAST Want to avoid knee pain and run smoothly? Dr Frederik Fuchs, chiropractor at Spinecentral, suggests that tai chi’s combo of steady moves and stretching boosts coordination and balance, easing stiffness in painful joints.

NO E-MAILS AFTER WORK WE GET IT: YOU’RE A DEVOTED EMPLOYEE. BUT CHECKING YOUR E-MAIL AFTER YOU’VE CLOCKED OUT CAN AFFECT YOUR FAMILY LIFE AND LEAD TO EMOTIONAL EXHAUSTION, NEW RESEARCH CONFIRMS. EVEN IF YOU HAVE NO E-MAILS TO READ, WAITING FOR THAT PING CAN BRING ON SOMETHING CALLED “ANTICIPATORY STRESS.”

UPSET THE BALANCE Most core moves focus on a single plane of motion, but challenging your body through unstable, unilateral moves will activate your entire core for the rest of your training. So add in a few feet-elevated press-ups and one-leg burpees.

SUPER-CHARGE YOUR SATIETY Enjoying a greasy meal at the two-week mark is all well and good, but it’s imperative you avoid further gorging from here on in. To add toothsome variety, a well-stocked cupboard of condiments is vital.

ATTACK EARWAX

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DIGITAL IMAGING ASHRUDDIN SANI

Seriously, earwax is useful – it keeps the dust and germs from entering your delicate ear canal. But too much of it leads some guys to attack with cotton swabs. Better plan: Put a drop or two of hydrogen peroxide in your ear 10 minutes before a shower, says Dr Ana Kim of Columbia University Medical Centre. It will help liquefy the wax, which will be flushed out as you shower.

PHOTOS (@ GR APHIC) MASTERFILE & (GUY ON L APTOP) BOWIE15/123RF

A bicycling spill can leave parts of the roadway embedded in your skin. Flush out the grit with strong squirts from your water bottle, then grab one of the individually wrapped Preparation H wipes we told you to bring because we knew this would happen. The aloe soothes and the witch hazel disinfects.



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