Professional Documents
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Men's Health - February 2018 SG
Men's Health - February 2018 SG
Men's Health - February 2018 SG
FEB
2018
ON THE COVER
26
IN 06 ED’S NOTE
10 ASK MEN’S HE ALTH
EVERY 13 BULLE TINS
ISSUE
60 AM ST YLE
96 E X TRAS!
46
The Health Snob’s YOUR BEST
VALENTINE’S DAY
Guide To Kale
To say that this veg is good
SEX EVER
for you is akin to declaring
the Pope’s religious
conviction. But making this
bitter green giant more
HERE’S HOW TO HAVE YOUR MOST
toothsome has proven no SEX-FILLED FEBRUARY, AND LEAVE
mean feat. Until now. HER PURRING FOR MORE THE REST
OF THE YEAR.
86
Get Off Your Asphalt!
Four good reasons to take
72
78
your run off-road.
Your No-Gym, Stay-Home Workout
No jostling for machines, no gym fees – here’s what to do
to build a buff bod in your living room.
ON THE COVER
PHOTOGRAPHY: VERNON WONG
ART DIRECTION: JASON TAN
STYLING: SHEH
HAIR & GROOMING: DAX LYE
JEANS: EVISU
MODEL: DEVON K/MANNEQUIN
2 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
80
Bench Press 101
Your guide to the ultimate man move.
Deadlift Or Squat
Big Numbers
without a good workout strategy,
76
You’ve got big plans for 2018, but 34
you’re headed for failure. If you’re
chasing a max deadlift, approach
it safely with this schedule.
The Pain Behind The Glory
Men’s Health takes a closer look
at athlete suicide and depression
with two local stars who’ve
endured a rocky road,
to find out how to deal
with the tough stuff
beyond the podium.
60 25 87 Sneak Peek
Been telling your mates you’re a sneaker head?
We give you the 101 so you won’t blow your cover.
5 Easy Ways to Boost Your Focus
When You’re Distracted
Embrace the task at hand with these simple tips.
Man’s Best Running Buddies
Adopt the kind
of dog who can keep pace.
FEBRUARY 2018 3
GET IN TOUCH
WITH US AT:
menshealth.com.sg/connect
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Men’s Health © Rodale Inc. No part of this publication may Director of Strength BA MB MChir MA
Senior Writer be reproduced in any form without the written consent of the & Conditioning, (Camb), FRCP (UK),
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FIRST AND BUSINESS CLASS To subscribe online, visit www.menshealth.com.sg.
4 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
Global Editions/
EDITORS-IN-CHIEF
Australia
IAN COCKERILL
Brazil
SERGIO XAVIER
1
MARKUS STENGLEIN
As the adage goes, if you fail to plan,
P32
Greece
you plan to fail. We’ve got a special VASSILIS
feature this issue on how to have the GEORGAKAKOS
Hungary
best Valentine’s Day ever, but before MÁTÉ PÁSZTOR
you even get close to home base, India
here are some tips to make sure you The Best Ancient Remedies AROON PURIE
don’t crash and burn on your date. For Modern Maladies. Indonesia
Music Liking the same music NINO SUJUDI
2
Science. Canadian researchers also ANDREY MANUYLOV
found that music activates dopamine Malaysia
receptors in the same part of her JOHN NG
P40
you both in sync, increasing feelings Philippines
of bonding, according to psychologist ALLAN MADRILEJOS
Michael Cunningham. Poland
Steak Protein-rich steak ups KRZYSZTOF KOMAR
P46
raises the pH in your mouth, helping Singapore
KELVIN TAN
to prevent cavities caused by acidity.
South Africa
You’ll be dazzling her with that bright JASON BROWN
smile of yours. South Korea
Good luck, lads! SEUNG KWAN PAIK
Why Kale Is Really A Must Spain
For Muscling Up. JORDI MARTINEZ
Thailand
CHATCHAWIN
Editor
UNHANUN
Turkey
4
FATIH BÜYÜKBAYRAK
Ukraine
DMITRY PRIBYTKO
United Kingdom
P60
TOBY WISEMAN
In the December 2017 issue of Men’s Health
Singapore, there were errors in the description of Latin America
Amaris B Clinic and its services, and the correct FRANCISCO CUEVAS
information should have read: ARGENTINA
- Dr Ivan Puah is the only doctor licenced to
perform liposuction at Amaris B. Clinic. How To Tell Legit Sneakers ARUBA
- Glandular tissues are not found in the chest From Fake Ones.
CHILE
muscles.
- Accusculpt utilises laser technology and COLOMBIA
Vaserlipo uses ultrasonic technology with
different purposes. Glandular tissues cannot be COSTA RICA
DOMINICAN REPUBLIC
procedures require a trained and skilled doctor.
P80
ECUADOR
- The image used with the information is also
incorrect, as it is of a laser skin equipment with EL SALVADOR
no link to gynecomastia treatments. All surgical
GUATEMALA
procedures performed at Amaris B. Clinic are
done in operating theatres. HONDURAS
- The internet link to Amaris B. Clinic should have Bench Press
read: http://www.amaris-b.com/ The Right Way.
MEXICO
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Sex As Exercise:
How Many Calories
Does It Burn? MH VIDEO
WHY DO YOU KEEP
GETTING NIGHTMARES?
You wake up suddenly in the middle of the
night for the third time in a row. This time,
it’s a masked murderer chasing you down
the street. Does this scenario sound
familiar? If you’re wondering why you can’t
have a proper night’s sleep, or at least one
filled with pleasant dreams, log on to find
out the reason behind your nightmares.
www.bit.ly/2zK7EV3
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Exercising
Increase Your Facebook
Appetite? LIKE US AT
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You feel
accomplished when
you manage to
TEXT NICHOLAS WOO
survive an hour’s
worth of HIIT at the
gym, but less so when
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you reach home and
demolish a plate of
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why, you wonder,
does exercising really
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8 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
SINGAPORE’S NO.1 MEN’S MAGAZINE
WANT TO
GET BULGING
BICEPS IN 60
SECONDS?
WE’LL TEACH YOU HOW AT
MENSHEALTH.COM.SG.
THERE’S A
REASSURING
PHRASE – BENIGN
FORGETFULNESS – FOR
THE NORMAL MEMORY
CHANGES ASSOCIATED
WITH AGE.
L
Like what? How to set the DVR,
or the fact that Matlock hasn’t
I’M WORRIED
been on for 20 years? Don’t
jump to conclusions. Take
note of what exactly your
10 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
GET MORE ANSWERS TO LIFE’S QUESTIONS AT MENSHEALTH.COM.SG/ASK-MH
IS PEEING ON A JELLYFISH
YES? STING EFFECTIVE IN
NO.
STOPPING THE PAIN? – Samuel
WHAT’S THE SIMPLEST,
MOST EFFECTIVE WAY According to Christie
TO TURN MY PING-PONG- Wilcox, postdoctoral
BALL BICEPS INTO fellow in the Pacific Cnidaria
SOFTBALLS? – Sean
The key is an old-school
NO? Research Laboratory at
the University of Hawaii in
exercise known as the
Zottman curl, says Men’s Honolulu, the answer is no.
Health fitness director That’s because the jellyfish
B.J. Gaddour. It’s like a regular venom is heat-sensitive, so
biceps curl on the way up, applying heat inactivates it,
but then you rotate from an
underhand to an overhand MAYBE? says Wilcox. As such, peeing
on the sting doesn’t provide relief, as pee just isn’t hot
grip on the slow way down
(3 to 5 seconds). This isolates enough to inactivate the venom. “The sooner heat is
three major arm muscles – the applied, the better,” she says.
biceps, the brachialis and the
FEBRUARY 2018 11
COUNTER MEASURES
Look around your kitchen. What do you see? If you said “cookies,” there’s a good
chance you’re overweight. Junk food on the kitchen counter is likely to lead to weight
gain, a study in Health Education & Behaviour found. Among men who kept baked goods
visible in their kitchen, 39 percent were obese, while just 6 percent were slender. (A bowl
of fruit was more typical for the slim guys.) When you’re hungry, you grab the first quick,
no-prep snack you see, says researcher Drew Hanks. So keep low-calorie options –
like pre-portioned bags of nuts or fresh fruit – at the ready.
DIGITAL IMAGING ASHRUDDIN SANI
PHOTO S (WEIGHING MACHINE) MASTERFILE & (COOKIES) 123RF
FEBRUARY 2018 13
Gear Up
Your Heart
Health
Many activities help your ticker,
but cycling is superb. Compared
to other workouts, it is most
effective in lowering coronary
heart disease risk, a study in the
American Journal of Epidemiology
found. Ride for about
50 minutes a day.
JOLT
YOUR DNA
Researchers at
Brigham Young
University found that
coffee drinkers are
more likely to have
PHOTOS (MAIN) MASTERFILE & (PILLS & TEETH) 123RF
longer chains of
DNA than coffee
abstainers. (Short
DNA chains have been
linked to cancer.) The
phenols – not caffeine
– may prevent
DNA damage.
14 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
A RED ALERT FOR DIABETES
Psoriasis may indicate diabetes, suggest researchers in Denmark. They found that people
with type-2 diabetes are 53 percent more likely to have the skin condition. It’s possible
that psoriasis makes people more sedentary, increasing their risk of weight problems and
diabetes. Or, the scientists speculate, diabetes itself may cause psoriasis.
1
FOOD FOR
THOUGHT,
LITERALLY
The flavanols in chocolate may
improve working memory and
visual processing, and deter
cognitive decline, a new Italian
review suggests. These compounds THE AVERAGE
may also boost blood flow to a part LIMIT OF THE GUARD
of the hippocampus affected by HUMAN LIFE SPAN.
ageing. Avoid alkalised chocolate SOURCE: ALBERT YOUR GUMS
(look on the label), which has EINSTEIN COLLEGE OF Swollen gums look bad, feel
lower amounts of flavanols. MEDICINE bad and are bad for you.
Consider whey your weapon:
People who eat at least 9.6g
of whey protein a day have
a 25 percent lower risk of
severe gum disease, a Danish
study found. Whey may
inhibit plaque formation
and enhance immune system
function. Ricotta cheese
is a good source.
Help Your
Heart
Men who’ve popped multivitamins
for at least 20 years have a 44 percent
lower risk of cardiovascular disease
(including heart attack and stroke)
than those who didn’t take them,
The Journal of Nutrition reports. Either
the benefits take many years to appear,
or vitamin takers make healthier choices
28 THE PERCENTAGE DROP IN
CARDIOVASCULAR DISEASE
RISK WHEN PEOPLE ATE 10 DAILY
SERVINGS OF PRODUCE, RATHER
in general, the scientists theorise. THAN LITTLE TO NONE.
S O U R C E : I N T E R N AT I O N A L
JOURNAL OF EPIDEMIOLOGY
FEBRUARY 2018 15
FACE THE NUTRITION FACTS
Read and learn: Non- 13 percent lower risk of University study found.
diabetic people who said diabetes 10 years later That risk reduction was
they at least sometimes than those who rarely even better – 18 percent –
read nutrition labels had a or never did, a Yale at the 12-year follow-up.
GO NUTS
FOR YOUR
HEALTH
THE PERCENTAGE INCREASE IN YOUR People with
EIGHT-YEAR RISK OF DYING IF YOU unhealthy LDL
EAT FRIED POTATOES TWO OR THREE numbers who
TIMES A WEEK. snacked on
SOURCE: THE AMERICAN JOURNAL cashews every
OF CLINICAL NUTRITION day saw their
cholesterol
levels dip 4
percent in four
weeks, a study
in The American
Journal of Clinical
WAKE UP
Nutrition found.
The nuts’ heart-
healthy fatty
acids may play
AND EAT
a role, the study
authors say. Have
a handful for a
midday bite.
16 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
GIVE US A V!
WHO’S THAT A little “slide” of hand can
MASKED MAN? make you bigger. Mix up
Masks meant to boost your lat pulldown grips
performance by to work more muscle,
replicating high- suggests a Strength and
altitude exercise don’t Conditioning Journal
work, say researchers analysis. Do 1 set with
at Oklahoma State each of these grips: twice
University. Cadets shoulder width with
who trained in the face overhand, shoulder
gear for six weeks saw width with overhand,
no more strength or and shoulder width
endurance gains than with underhand.
gear-free guys did.
THE IDEAL
STRIDE
LENGTH THE NUMBER OF GRAMS OF GINGER
DAILY, IN SUPPLEMENT FORM,
THAT’S LIKELY TO REDUCE
POST-EXERCISE SORENESS.
SOURCE: TH E J O U R NAL O F
STR E N GTH & CO N D ITI O N I N G
R E S E AR CH
FEBRUARY 2018 17
LIFT TO GET
LEAN
If you’re out to melt fat, weight training may work better
than cardio. In a University of South Carolina study,
overweight people who lifted weights lost more body fat
over the course of a year than those who ran. Their increase
in “functional capacity” – that is, the ability to perform
everyday tasks – may have also led to an overall boost in
their daily activity and calories burned. So try to lift three
days a week, but don’t cut out cardio altogether.
435
NEVER HIT THAT THE LIFT THINK LEAN
SNOOZE BUTTON THAT WILL Call it mind over fatter:
Early risers eat fewer calories MELT YOUR Considering yourself pudgy
less sugar, and more protein BLUBBER could increase both your
than night owls, the journal To incinerate poundage and your BMI, a
Obesity reports. Scientists your cheat meal British study suggests. Folks
speculate that people have faster, skip who were okay with their
an easier time making healthy the treadmill weight, however, kept extra
decisions in the morning, and exercise kilos off during the study
when the brain is fresher and bike: A 12-minute period. So rethink your goals:
The average number of extra Focus on improving your
willpower stronger. calories men consume from Friday to kettlebell circuit
burns more overall health instead of simply
Sunday versus any three-day period losing weight.
during the week. calories than doing
SOURCE: ANNALS OF EPIDEMIOLOGY all-out cardio
for the same
PHOTO 123RF
length of time,
a Southeastern
Louisiana
University
study found.
18 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
DESSERT, OR
‘DESSERT’?
Unless you’re swopping
dessert for – nudge, nudge –
“dessert,” sex won’t impact
your weight. The New England
Journal of Medicine reports
the average session lasts
six minutes and burns 21
calories. You’ll need to work
on your stamina.
120
PHOTOS 123RF
20 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
STAY HARD
INFERTILITY MAY WITH THIS DIET
BE A WARNING Middle-aged men who eat
Men diagnosed with infertility, beware: lots of fruit and drink red
In a Stanford University study, infertile wine are less likely to
men were found to have an elevated suffer from erectile
risk of diabetes (81 percent higher), liver dysfunction. A study of
disease (53 percent), and heart disease some 25,000 men linked
(20 percent). Infertile guys typically have high consumption of
lower testosterone, which could contribute strawberries, blueberries,
to those other problems. red wine, apples, pears,
citrus fruits and citrus juices
with a 19 percent lower risk
of ED. Credit the flavonoids
in the fruits, which help
VIT C TO THE RESCUE open blood vessels. Add
Insomnia, chest pain and eczema: These are in exercise and your risk is
even lower.
symptoms associated with the break-up of a THE PERCENTAGE DROP IN TESTOSTERONE
long-term relationship. Short of frolicking with LEVELS AFTER AN INTAKE OF 75G OF SUGAR.
some younger, more attractive date, popping S O U R C E: C LI N I C A L E N D O C R I N O LO GY
1,000mg of vitamin C will buffer the spike in stress
hormones, say German scientists.
YOUR
SWIMMERS
DON’T LIKE
SUGAR
A study published in
the journal Human
Reproduction linked
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ety ya and
nd dedepre
pre essi
sssion
ss on.
o n at the gym…
FEBRUARY 2018 21
TEXT ANDREW MCMILLEN ILLUS T R ATIONS (M A IN) JA SON TAN
& (WORKOUT) BROWN BIRD DESIGN
M E N S H E A LT H . C O M . S G
22 FEBRUARY 2018
‘There’s Too
Much I Want To Do.’
JASON MOMOA PUT IN THE WORK TO MAKE IT BIG IN HOLLYWOOD, BUT
HIS PASSION FOR BEING A HUSBAND, DAD, FRIEND, CLIMBER, SURFER
AND ALL-AROUND RASCAL MAKES HIM THE MAN HE IS TODAY.
routine. In short order, he’s The photographer approaches He laughs, plays a few more
excitedly leading a tour of a for a few candid shots, and notes, gets lost in the music,
man cave that has become an Momoa rolls his eyes. “We’ll do it and then reconsiders. “Ah, never
important refuge during his later,” Momoa says to him. “Let mind. You can take one.”
G
six months of filming here in me get a shirt on.” He continues with the funky
Australia’s Gold Coast. To me, he says: “That’s all they technique and then switches
Between filming want – me with my shirt off!” to a more intricate piece. “I just
commitments, this cavernous started learning this,” he says,
space offers the extensive gym eyes on the fretboard. “I just
and weight training machines can’t sit still, man. There are too
Momoa needs in order to many things I want to do.”
Glad for a few hours off from maintain his muscular, 100kg Momoa’s interest in the bass
shooting Aquaman, Jason plus frame. Of even greater arose because his co-star, Patrick
Momoa is shirtless and interest to him than lifting heavy Wilson, who plays Aquaman’s
polishing off a bowl of chicken objects, though, are the musical half-brother, Ocean Master, is
and peanut butter. A superhero instruments set up in a far corner “awesome on the drums.”
physique requires that he of the space. Momoa wanted to play along.
ration his carbs to even enjoy “Look at this thing, man!” He’d already picked up slide
Guinness. But as he’s quick to he says, strapping on a Fender guitar on the set of the sci-fi
tell you, being Aquaman has its bass. “This thing is so badass!” series Stargate Atlantis, in which
perks too. He plugs in, flicks on an he appeared in 78 episodes
The meal over, the Hawaii- amplifier, and gives a groovy between 2005 and 2009. The
born actor, 38, stands beneath demonstration of his new actor has come a long way since
a custom-built indoor rock creative outlet. then – in his musical ability as
climbing wall that plays an Using his thumb and fingers well as in his acting career and
integral role in his workout against four strings, Momoa cultural footprint.
plays in a pop-and-slap style He sets the bass aside and
that’d sound at home on a picks up another instrument
vintage Red Hot Chili Peppers near the drum kit. “This is my
record. “There’s a bunch of stuff I Aquaman guitar, dude,” he says.
want to learn. Instead of waiting “I saved a lot of money so I could
around on set all day, I’d rather get this thing.”
be learning something cool.” Momoa cradles it, a beauty
FEBRUARY 2018 23
ALPHAMALE
HOW
of his many ideas includes
Incline Bench Press
gathering some of his best
Select a weight that’s about
MOMOA
70 percent of your 1-rep max. friends and fellow fathers “and
Don’t know your 1-rep max? just talking about being a good
GOT
DIRECTIONS
Aim for a weight that will dad,” he says.
challenge you for about 10
Start your “Sometimes you don’t learn it
reps. Do 6 reps, focusing on
STRONGER
next chest maintaining good form. from your parents. You learn it
workout by from your best friends,” he says.
performing Standing Dumbbell Press “Instead of just, ‘This is what a
these three Stand with your feet shoulder-
To build pecs worthy of the King of man’s supposed to be’ and all the
exercises as width apart, holding
Atlantis, Momoa gave a call to his BS stuff out there, you can make
dumbbells at your shoulders.
old friend and trainer Mark Twight, a circuit. Rest something really positive. The
Tighten your core and press
the mountaineer who founded Gym as needed the dumbbells overhead. truth is we’re all searching. We’re
Jones and also transformed the between Lower them. Use a weight
rounds.
all looking for guidance, for
actor Henry Cavill into Superman. heavy enough to make the
Complete eighth rep hard. Do 12 reps.
mentors, and I’m by no means
Twight was well aware of Momoa’s
affinity for rock climbing, so he 5 rounds. someone to follow.”
leveraged that knowledge to come up Push-up This is one of the aspects of
Push-ups may seem like being famous that freaks him
with a master plan: Go hard, starting
they’re easy, but not as a
his chest and shoulder workouts finisher to this superset. Do
out: When strangers stop him to
with brutal supersets like the one 24 reps, keeping your core tell him they look up to him, he
described. Then Momoa could still hit tight as you lift your chest off finds himself cringing. “I’m a
the climbing wall once in a while. the ground. degenerate too, you know?” he
says. “I have my ups and my
downs like anyone. All I can do is
be me.”
Sometimes he can be a little
modelled on the battle-worn time. I think I was pretty reckless his roles in front of the camera – unfiltered. On a Comic-Con panel
1959 Gibson Les Paul played by and definitely a bit out of control. notably as the fearsome Dothraki with his GoT costars back in 2011,
Led Zeppelin’s Jimmy Page. Now I’m more focused. I probably warlord Khal Drogo in the he joked about Drogo being free
“There’s only a hundred of love myself more and take care first season of HBO’s Game of to cut out tongues and “rape
these in the world. I have No. 9,” of myself more because I want to beautiful women” with impunity.
he says, admiring the gift he stick around.” He apologised when footage of
gave himself for earning the role The way Momoa sees it, he the incident surfaced online and
in Aquaman, a film reportedly has just five more summers with caused a stir last month.
budgeted at US$160 million and his children before he’s no longer Momoa hopes to be known
scheduled for release at the end a central figure in their lives. as a kolohe – a Hawaiian
of 2018. Before then, he’ll appear “When I was 15, I was out of the word that means “rascal, fun,
in fellow DC film Justice League. house; I was gone,” he says. misfit,” he says. “But I want
With a hearty laugh, he says: “Right now I’m just Papa,” he to be remembered as, I hope,
“I told my wife: One woman, lots says, smiling. an amazing husband and a
of toys!” Raised in Norwalk, Iowa, great father.
Momoa’s wife, the actress Lisa Momoa was the only child of a “My kids are my greatest
Bonet, and their two kids, ages 8 single mother, Coni. Momoa’s pieces of art. If I can pump
and 10, recently returned home Uncle Craig – his mum’s brother – them full of amazing stuff and
to California after 2½ months on was the main male figure in his surround them with beautiful
the Gold Coast. (The kids were life. “He was kind of like my dad art and music, then I’m going to
going back to school.) growing up, because my dad was live out my life watching them.
“I really can’t tell you what I in Hawaii,” he says. “Craig was an They’re already way smarter and
was doing before I had kids,” he all-around amazing man. He took just way better than me.”
says, walking back towards the care of his family, he was kind, he He shakes his head in disbelief.
middle of the man cave and was strong, he was really funny. “God, I love it,” he says. “It’s
sitting cross-legged on a carpet He was definitely the man I beautiful. I want it to be the
of Astroturf. looked up to.” greatest thing I ever do: make
“Just goofing off. Wasting Though he’s mostly known for good humans.”
24 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
GUY WISDOM
5 Easy Ways to
Boost Your Focus When
You’re Distracted EMBRACE THE TASK AT HAND WITH THESE SIMPLE TIPS.
of your energy into what’s set to chime when a out one drawer that you use
essential instead. message comes in, you regularly. “It’s an easy win,” he
Here are a few tactics to won’t get alerts about says. “And it creates momentum
boost your focus fast. incoming e-mails either. when it comes to paying
McKeown says this kind of attention to what’s important
DRINK SOME WATER single-minded focus allows and throwing away what’s not,
Feeling just a little parched? you to get more done literally and figuratively.”
Your performance might in a faster and more This momentum makes
TEXT ELIZABETH MILLARD
plummet. In a study published efficient way. your brain hungry for more
in the Journal of Nutrition, accomplishment. You crushed
participants struggled with SET A TIMER that minor cleaning task, which
concentration and mental skills Give yourself a set time to gives you a feeling of satisfaction,
when they were even mildly buckle down on certain tasks. he notes. That tends to make
dehydrated. It might be because It’s often called the Pomodoro your mind think: What’s next
neurons in your brain can detect Technique – you use your phone on the list? As you keep it up,
dehydration, which can trigger to set work periods as well as eliminating distractions becomes
parts of your brain that regulates breaks. This creates the same a habit, which means it gets
mood and certain functions. feeling of focus view by easier and easier.
FEBRUARY 2018 25
SEX
Your Most
Sex-filled
Valentine’s
Ever
BRINGING HEAT TO THE BEDROOM
THIS FEB 14 IS AS MUCH ABOUT
WHAT YOU SAY AS WHAT YOU DO.
BEFORE YOU TURN THE LIGHTS
DOWN, HERE’S SOME LAST-MINUTE
ADVICE. YOU’RE WELCOME.
26 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
FEBRUARY 2018 27
SEX
about as rare as
the precipice – otherwise, you
not a piece of meat!”). That’s
called affiliative, or bonding,
may tense up and ejaculate, says
snow leopard
humour, the kind linked to Dr Northrup.
romantic happiness, says Practise when you pleasure
sightings. But
clinical psychologist yourself – aim to bring your
Sara Caird.
arousal from a 9.5 down to a 7 on
a scale of 1 to 10, she suggests.
they’re worth
SHE SAYS
“I’m so tired of arguing
BRING THE GYM TO YOUR
BEDROOM
pursuing.
all the time.” One thing worth trying: pilates.
Exercises that strengthen your
[Continued on next spread…] lower abs translate to greater
thrust. And if she joins you, even
28 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
FEBRUARY 2018 29
SEX
30 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
caressing to better sexual
[Continued from last spread] satisfaction and a stronger
relationship.
DO THIS
Talk it out immediately.
But when you start feeling MAKE A SEX DATE
flooded, say you need a break Sure, spur-of-the-moment
– even if that means sleeping nookie is hot. However, it’s a
on it and re-engaging in the
myth that sex should always
morning, says Prof Cordova.
You have to negotiate the be spontaneous, says Rachel
things about each other that Needle of the Center for
you find challenging. That way, Marital and Sexual Health of
you’ll both feel comfortable
South Florida.
being totally authentic,
allowing your relationship “Life is busy, and things
to evolve.” can prevent you from being
physically intimate with
your partner,” says Needle.
“Planning ahead can build
SHE SAYS anticipation and excitement.”
“I need to know more about Save your sex session on a
what you like and dislike.” shared calendar – bonus points
DO THIS
Share your Netflix queues. if you label it with something
Don’t freak out: This isn’t the that harkens back to one of
stuff Ed Snowden warned your hottest previous romps.
about. For couples, sharing is Then, as the time
all upside. It’s a subtle way of
conveying commitment: It says approaches, amp up the
“I trust you enough to reveal excitement with texts. “Start
my daily life,” says Timothy subtle with something like ‘I
Loving, a psychologist at the can’t wait to spend time with
University of Texas.
you later...’ and build up,” says
Needle. Progress to something
like “I’ll be home at 7.30. Will
you be naked?”
SHE SAYS
“I’m not sure where
this is going.” TURN FANTASIES INTO
DO THIS NON-FICTION
Plan ahead – way ahead. Pre- Time to tell her about your
empt this conversation by
fixation. “Assuming that your
filling your calendar with fun
stuff you like to do together, partner should just ‘know’
says DeAnna Lorraine, an what you prefer sexually is a
LA-based relationship coach. lovely romantic idea that just
Enthusiasm is key. If you’re just happens to be ridiculous,” says
casual, keep the talk light:
Make it a game (“If we were Prof Strassberg. In fact, simply
to pick up and go on vacation asking her what she wants in
right now, where would bed could turn her on more
we go?”) than ever.
Need some conversation
starters? A study in The
Journal of Sexual Medicine
SHE SAYS found that 82 percent of
“We used to have more fun.”
DO THIS women fantasize about having
Inject the relationship with sex in an unusual place; just
a shot of adrenalin. Plan side- over half have fantasized
by-side activities that let you about being tied up during sex,
two connect – say, a weekend
white-water rafting trip. Or
while 42 percent have thought
keep it simple and play hooky about tying up their partner.
from work to check out a rock Thirty-two percent have
climbing gym. “In that fantasized about being
excitement, you excite each
photographed or filmed
other,” explains Stan Tatkin,
author of Wired for Love. during sex. Invest in a
smartphone tripod.
HEALTH
Ancient Remedies
For Modern Maladies
SCIENTISTS ARE DIGGING UP THE SECRETS TO GOOD HEALTH.
HISTORY’S
4 0 0 BC 1796 1850 1897
HEALTHIEST Hippocrates first claims Edward Jenner Enter germ theory, Felix Hoffmann makes
DISCOVERIES that disease is natural, not accidentally discovers which blames microbes acetylsalicylic acid, better
reprisal from the gods. a smallpox vaccine. for causing disease. known as aspirin.
32 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
1
PROTECT YOUR TEETH,
HELP YOUR HEART
Heart disease is not just a
product of our modern
lifestyle. It was a global
2
AVOID NAPOLEON’S CANCER
Researchers think the
3
EASE BACK PAIN LIKE
THE ICEMAN DID
4
NOURISH YOUR GUT WITH A
CENTURIES-OLD SECRET
problem more than French leader died of Otzi the Iceman, Studies on 700- to 2,500-year-
3,000 years ago, advanced gastric cancer, a 5,300-year-old mummy old naturally mummified faecal
says Michaela Binder, a possibly due to his eating found in the Alps, matter suggest that ancient
bioarchaeologist at the habits. “Napoleon Bonaparte is marked with 61 tattoos; humans possessed a highly
Austrian Archaeological was at war a lot of the time, most are short lines. diverse set of gut bacteria.
Institute. “On CT scans, so he consumed a lot of Dr Walter Kean, a McMaster “Something started wiping these
we are increasingly finding smoked and cured foods. University rheumatologist, microbes out in humans,
calcification in arteries of We now know that these noticed that the tattoos sometime very recently,” says
mummies,” she says. foods – as well as meat on Otzi’s spine follow Christina Warinner of the Max
People of all social blackened from, the sciatic nerve, Planck Institute for the Science of
categories were affected. for instance, barbecuing which can be extremely Human History. Losing these
What’s more, research suggests – contain nitrosamines and painful when compressed microbes makes us weak. Gut
that bacteria related to dental other substances that can or stretched. Now Dr Kean bugs are critical; they aid
diseases are an ancient cause of increase the risk of gastric and others believe that digestion, promote immunity and
heart disease – and still prevalent cancer,” says study author these marks are from more. “Many of these secrete
today. (Those germs may trigger Dr Heather Dawson, acupuncture-type compounds that ‘calm down’
inflammation that negatively a pathologist at treatments the Iceman our immune system,”
affects arteries.) the University of Bern. had for back pain. Warinner explains.
FEBRUARY 2018 33
HEALTH
TE X T KE LVIN LEONG
PHOTOS 123RF
34 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
The Pain Behind
The Glory
MEN’S HEALTH TAKES A CLOSER LOOK AT ATHLETE SUICIDE AND
DEPRESSION, WITH TWO LOCAL STARS WHO’VE ENDURED A
ROCKY ROAD THESE PAST FEW YEARS TO FIND OUT HOW TO
DEAL WITH THE TOUGH STUFF BEYOND THE PODIUM.
H
competition success. two of us didn’t medal, but I
“Going into my first Sea wanted to still feel part of the
Games, I felt the need to team. When we were told to put
maintain the high standards on our medals before walking
of Singapore swimming. There out, I kept my blazer tight to
was this unspoken tradition my body because I didn’t have a
for a debut swimmer to land a medal around my neck.
medal,” Pang recounted. “Then came the 2011 Sea
“I didn’t manage a podium Games and I worked extra hard
He stood atop the podium finish, and when we arrived even though I was in national
at the 2017 Southeast Asian service and had a lot of
Games with a third Sea Games disruptions. I only managed a
gold medal draped around his fifth placing and that proved to
neck, but it could have been be the last straw. I saw my dad
a very different story had
Pang Sheng Jun’s suicide I couldn’t after the race. He consoled me
but then I saw my disappointed
attempt seven years ago been
efficacious. see a wayy out mother beside him.
“There was this awkward
Back in 2009, Singapore
almost had to deal with a first
and wanted to silence before she uttered a few
words, handed me a packet of
case of athlete suicide when run awayy from waffles she bought to celebrate
FEBRUARY 2018 35
HEALTH
Aleksandar Duric
Asean Football
Federation Suzuki Cup
2008: Singapore 5,
Cambodia 0. Duric of
Singapore reacts during
the match at Bung
Karno Stadium in
Jakarta.
We don’t show
it in ppublic, but
most athletes
walking up the stairs, all the convinced me to step back and his career.
devastating thoughts of talk it out. I have no idea if I With 386 goals and 17
disappointment towards my would still be here talking had trophies for club and country,
army camp mates, family and he not intervened.” ex-Singapore striker Aleksandar
friends started hitting me like a Duric was seen as the Republic’s
ton on bricks. PANIC STRIKES impregnable force on the field.
“I couldn’t see a way out and While Pang’s depression – But with a family to feed and
wanted to run away from it all. leading to suicide – is not no psychological support,
I went up to the rooftop and a common subject in the he constantly battled inner
stood against the railing. But Singapore sports industry, demons, especially towards the
little did I know my teammate, a high-profile Singaporean end of each football season.
Russell Ong, saw me acting footballer admits that he “As a professional sportsman,
weird and followed me. He suffered panic attacks and your life is a pressure cooker. It
managed to grab my hand and depressive bouts throughout starts from the time you signed
36 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
up and, in a way, this is what Republic’s governing body for team or athlete deal with it. helped him regain his focus
you asked for,” said Duric. sports – who recognise the need “It is also crucial for sports at the 2017 Sea Games, when
“For me, the most pressure to better athletes in their psychologists to spend enough he suffered a panic attack
and uncertainty wasn’t during mental approach. time with the team or athlete before the 200m Individual
matches but off the pitch. To combat this, a team of during training or pre- Medley race.
Especially towards the end of experienced psychologists, led tournament camps – to get to Pang explained: “I didn’t
each season, when your contract by industry heavyweight Tracey know them better, and to build sleep well the night before
expires and you start worrying Veivers – she has worked a trusted relationship for them my race because the air-con in
about what lies ahead. with some of Australia’s elite to be comfortable with you. my room broke down. I had a
“There were sleepless athletes in rugby, football, “It is absolutely paramount very poor sleep for a pre-race
nights or times when I woke motor racing and the Australian for a sports psychologist to be night. I was very worried my
up sweating and wondering Football League – is leading present at all major events, and lack of sleep would affect my
what my future was, and that the charge. follow through even after the performance during the race.
escalated towards the end of Together with her team event to ensure continuity for “Just as I was having lunch
my career in 2014 when I was of six, Veivers and the Sport their next assignment.” alone to get into my zone, I
about to retire. Psychology Department are Veiver’s professional work saw Tracey walking in and
“I can tell you that most gradually changing the mindset has paid dividends for Team approached her for a chat. She
sportsmen don’t plan their lives. of local athletes – to help them Singapore, and Pang even was able to refocus my thoughts
We are so focused on training understand the importance of recalled how her intervention away from the negative
and results that when it all playing the game mentally, and
ends, your routine suddenly to gain maximum performance
disappears and you are lost in the arena.
and afraid of the unfamiliarity “Sports psychology is
staring back at you. becoming more accepted
“I was lucky to have someone as a key part of an athlete’s
like [former Tampines Rovers preparation and competition
chairman] Mr Teo Hock Seng, process, but I’m not sure if there
who helped me both on and has been that significant a
off the field during my career. change [in Singapore],” she
But there aren’t many like said. “For example, it has been
him who give everything to help more accepted in swimming
us athletes. since five years ago, but when
“To the fans, we are like you talk about other sports,
supermen and everything is there’s still a long way to go.
supposed to be perfect in our “There’s always this
lives. We don’t show it in public, interesting argument that a
but most athletes at some point sports psychologist has nothing
in their career have a lot of to do at the tournament
doubts and uncertainties, which because our job is to prepare
result in a drop in performance the team or athlete before they
and our confidence starts start a competition, but that
slipping away. means the coach shouldn’t need
“That’s why it is super- to be there as well [since the
important to have these sports preparation work is done].
psychologists attached to the “In fact, anything can happen
team or athlete, especially or go wrong during a live sports
during training. event, and a good psychologist
“Different sportsmen have is the best person to help the
different characters and the
psychologist needs to be around
long enough to understand
them, guide them, and step in
with the necessary help when
things go wrong.”
FEBRUARY 2018 37
HEALTH
I know that
swimmingg
cannot last
forever, so I’m
learningg to
reallyy jjust
enjoy every
moment I
have left as a
pprofessional
athlete.
episodes and made me ready for another crack at glory, goals further ahead. no one may remember second
remember how well I’ve trained with the 2019 Sea Games and “I see my life as chapters of a place, the journey to get there is
for months. Finally, she told 2020 Olympics qualification as book, and swimming is one of vitally important.
me not to let my mind do the his main objectives. many chapters. I love racing “Winning is what matters
thinking and instead allow my “I know that swimming and hope to carry on for as long in sports, but sometimes you
body to do what it has been cannot last forever, so I’m as I can, but the day will come don’t have to finish first to be a
prepared for. learning to really just enjoy when it all ends and I’ve started winner. If you’ve trained well
“I did a personal best along every moment I have left as planning ahead to ensure and given everything out there,
with a silver medal in that race, a professional athlete – be depression will never creep into then you already won,” Duric
missing the gold by a very slim it during training or in a my mind again.” exclaimed.
margin. It just goes to show how competition,” he added. So while Singapore continues “But for the next generation
having a sports psychologist “I still wake up with to strive for a second Olympic of athletes, the focus needs to
around the team can make a nightmares of failure every now gold medal and local athletes be both on technique and their
difference for athletes during and then, but I have learned push the boundaries to mental approach.
competitions.” how to deal with it and push reach greater heights, it “A good coach or backroom
Duric has gone on to carve a those negatives aside. will be important for us to staff can tell if an athlete is in
successful career as a football “Depression happens when recognise the need for sports the right frame of mind. If we
administrator with Sport you have no plan, and to combat psychology to play an even sense something wrong, then
Singapore since retirement. it, I set short-term targets while more significant role. we need to help him before its
And for Pang, the 25-year-old is also putting a set of long-term In the world of sports, while too late.”
38 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
HEALTH
Save
Your Butt
YOU HAVE ZERO EXCUSES TO SKIP
OUT ON COLON CANCER SCREENING.
IT’S NOW EASIER THAN EVER.
FEBRUARY 2018 39
NUTRITION
Holy Whole
1 SAVOURY
BREAKFAST GRITS
If you like to start your day
2 CRACKED WHEAT
FRUIT BOWL
A spoonful tastes like you
3 CRANBERRY
CREAM OF WHEAT
Make a double batch – this
4 OVERNIGHT
PROTEIN OATS
It’s the ultimate one-
Grains!
with eggs, you’ll dig the rolled out of bed and into a will keep well in the fridge. minute meal for a morning
yolks with the grits. tropical resort. Eat it hot or cold. workout guy. Call it fibre power:
2 tbsp shallot, finely chopped ¼ cup wheat, cracked ½ cup frozen cranberries ½ cup old-fashioned rolled oats People who ate at
½ cup low-sodium chicken broth 1 tangerine, peeled, sectioned 1 tbsp maple syrup ½ cup milk
least three servings
of whole grains a day
1 packet (30g) instant grits 1 kiwifruit, peeled and sliced 3 tbsp Cream of Wheat 2 tbsp chocolate protein powder
were less likely to die
2 large eggs 1 tbsp unsweetened coconut 2 tbsp toasted pecans, chopped 1 banana, sliced
of heart disease or
1 radish, thinly sliced A few mint leaves, for garnish ½ cup blueberries cancer than those
In a pan, add the berries, 1 cup
½ avocado, thinly sliced water and a little salt. Boil who ate none, a 2016
In a small microwave-safe In a jar or bowl, stir together
bowl, stir the cracked wheat until the berries burst, for 8 the oats, milk and protein study in Circulation
In a pan on medium, heat 1
into ½ cup water, and add a minutes. Stir in the syrup and powder. Cover and refrigerate found. Whole grains
tsp oil. Add the shallot and
Cream of Wheat, and cook
PHOTOS SAM KAPLAN
cook till soft, for 2 minutes. pinch of kosher salt. Cover overnight. In the morning, just offer nutrients that
and microwave on high for 5 per package directions. Turn take off the lid and heat the
Add the broth, then boil. In a may delay conditions
minutes, then let the bowl off the heat and stir till fluffy. oats in the microwave for 1
bowl, stir the broth and grits that could lead to
stand 2 more minutes. Stir Serve in a bowl with pecans. minute. Stir in the fruits and
till thick. Cook the eggs with disease, and the
1 tsp oil in the pan. Top the and top with the tangerine, • 327 calories • 6g protein enjoy.
kiwi, coconut and mint. • 47g carbohydrate (5g fibre) fibre fills you up. (One
grits with eggs, radish and • 432 calories • 22g protein
• 14g fat •72g carbohydrate (9g fibre) serving is ½ cup
avocado. • 269 calories • 7g protein
• 52g carbohydrate (9g fibre) • 9g fat cooked hot cereal.)
• 466 calories • 18g protein
• 34g carbohydrate (6g fibre) • 5g fat
• 30g fat
40 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
NUTRITION
fillers and proteins were given no antibiotics added to cold cuts like may come added with Cancer Society nor
from various animals, or growth hormones, “glazed,” “maple” or water in them. You can the National Research
says Phil Lempert of per US Department of “honey” – they are all save your hard-earned Council claims that
SupermarketGuru.com. Agriculture regulations. code words for sugar. cash by steering clear nitrates and nitrites
“Sectioned and formed” Plus, producers that If you’re going to be of lunch meats that definitely cause cancer.
meats are less processed raise organic turkeys or eating a sandwich every are labelled “enhanced Even food manufacturers
but still have non-meat chickens for lunch meat day, that sugar can add with up to a 10 percent that say they don’t add
additives. Whole cuts must give them 100 up. Stick with no-sugar solution.” Otherwise, nitrates usually do, often
are meat plus spices. If it percent organic feed – no options: Your body you’ll end up paying in the form of “natural”
looks like it was cut from animal byproducts. will thank you in the for a half kilo of water celery juice or celery salt.
an animal, it likely was. long run. for every 5kg of meat Plus, nitrates and nitrites
you purchase. help prevent botulism!
F E B R UA RY 2018 41
NUTRITION
Yogurt Or Kefir:
Which Is Better
As Your Probiotics
Boost?
YOU’VE BEEN GULPING DOWN THAT FAMILIAR BOTTLE OF
PROBIOTIC CULTURED MILK DRINK SINCE YOUNG TO CLEANSE
YOUR GUT. MEET ITS NEW REPLACEMENT – KEFIR.
I
Information technology
manager Jaxon Ji, 44, used to
treat himself to soft drinks
such as ice-cream soda, orange
and Sprite three to four times
42 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
often prescribe them for
gurgling bowels.
What you may not know is
that these buggers can help
you lose weight. According
to a recent study review from
China, people who consumed
probiotics for at least eight
The theory is
weeks lost almost 1kg more, on
average, than those who didn’t.
which do not require me to take
time off work.” that probiotics HOW THEY WORK
Ji is among the growing
number of people who ferment rebalance your The throngs of bacteria in your
gastrointestinal system mainly
their food and drinks at home.
They believe that these contain
gut ecology, fall into two squads: Firmicutes
and Bacteroidetes. Research
probiotics that have health which means suggests that overweight
FEBRUARY 2018 43
NUTRITION
Plain kefir, miso soup, sauerkraut grains and “scobies.” A scoby, allow the body to get used to fresh and washed thoroughly to
and kombucha (a kind of tea) all short for “symbiotic colony of it, says Lynette Goh, a senior avoid bacteria contamination.
fit the bill. bacteria and yeast,” is a piece dietitian from the National Other usual basic food hygiene
Yogurt is great too. Research of fibrous tissue that comes in Healthcare Group Polyclinics. practices such as washing hands
indicates that people who eat it various colours, including cream, She says: “If it is introduced before preparation should also
on a regular basis control their yellow or dark brown. too quickly, bloating or other be followed.”
weight better. The good bacteria Like kefir grains, they gastrointestinal symptoms To ensure food safety, stay-at-
in yogurt deserve part of the encourage fermentation. With may occur.” home mother Beth Chan says
credit, but its filling protein each fermentation, scobies and She adds that it is also she washes her glass bottles,
may also play a role, says Simin kefir grains multiply, hence important to practise food plastic sieve and plastic spoon
Nikbin Meydani, a professor of people end up with extra pieces, safety when preparing before she starts preparing
nutrition and immunology at which they can donate. fermented foods. the water kefir grains for
Tufts University. “For instance, vegetables fermenting.
Look for plain Greek yogurt, ARE THESE PROBIOTICS used for fermentation should be She has been giving half a cup
not the sugary, fruit-on-the- REALLY HEALTHY?
bottom stuff. If you need a hit of Whether or not the fermented
sweetness, add some thawed foods have health benefits,
frozen berries or a scattering of experts take a cautious view.
dark chocolate chips or dried Fermented foods stay fresher
fruit pieces. longer than the usual foods, says
Prof William Chen, director of
WHERE DO I GO FOR MORE Food Science and Technology
DETAILS ON PROBIOTICS? Programme at the Nanyang
Online, of course. The Facebook Technological University.
group SG Fermentation Friends Fermentation occurs when
has more than 1,600 members. micro-organisms such as
It was founded last year by civil bacteria or yeast convert organic
servant Mak Shao Xuan and two compounds such as sugars into
other friends who were home alcohol or acetic acids.
brewers and wanted to promote “The acidic environment kills
home fermentation. off ‘bad’ bacteria such as those
Members meet for picnics that cause food spoilage, and
where people bring along ensures that good bacteria such
fermented products for others as potential probiotics survive
to sample. Mak and other invited longer,” he says.
speakers from overseas also The crux of the issue is
conduct workshops, at a fee “potential probiotics.” On the
ranging between $100 and $150 one hand, probiotics have been
for each participant. shown to help with a multitude
Another Facebook group, the of health issues, especially
Water Kefir And Milk Kefir Grains digestive health.
Blessing (SG), was founded last But without scientific testing,
year by a few mothers. They one cannot assume micro-
were fermenting kefir grains at organisms in home-fermented
home to boost their children’s foods are probiotics, says
health, but ended up with too Prof Liu Shao Quan from the
many grains and decided to set Food Science & Technology
up a Facebook group to give Programme at the National
them away. University of Singapore.
The group now has more than He adds: “True probiotics have
2,500 members. While made up to be able to survive the journey
largely of mothers, it has also through the very acidic stomach
drawn pet owners who want to to colonise the intestines.”
feed kefir to their pets. Both Meanwhile, those who wish
groups have a listing of to continue to eat or drink
members who donate free fermented food should ensure
starter cultures. that they start slowly and
Starter cultures include kefir increase their intake gradually to
4 4 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
of water kefir every day to her home-brewed food. the vet once a month. I was
children, aged two and five, Lois Liu, who runs a hair trying to find other ways to
since last April. She and her products company, has been help them besides medication
husband drink two cups daily. giving one teaspoon of milk kefir and home-cooked food when
They have experienced no to each of her four dogs every I read about kefir in July on a
adverse effects so far. day since August this year. Once Facebook group.”
She says: “My kids poo more a week, she also gives them After more than a month of
each time, while my husband’s a treat, which is water kefir taking milk kefir daily, she says
and my bowel movements flavoured with fruit. their symptoms have improved.
became more regular. My She says: “They had been She adds: “Their fur started
husband’s mouth ulcers also suffering from problems ranging to grow, there was no more
disappeared.” from skin rashes and bald bad breath and constipation,
Besides humans, animals have patches to bad breath and and I have not taken them to the
also purportedly benefited from constipation, and had to visit vet since.”
The Water
Kefir And Milk
Kefir Grains
Blessingg (SG)
was founded
last yyear byy a
few mothers.
Theyy were
fermentingg
kefir ggrains at
home to boost
their children’s
health.
FEBRUARY 2018 45
NUTRITION
The Health
Snob’s Guide
To Kale
TO SAY THAT THIS VEG IS GOOD FOR
YOU IS AKIN TO DECLARING THE
POPE’S RELIGIOUS CONVICTION.
BUT MAKING THIS BITTER GREEN
GIANT MORE TOOTHSOME HAS
PROVEN NO MEAN FEAT. UNTIL NOW.
1 Green
Credentials
Along with its brassica cousins cabbage and
broccoli, kale has something of an image
problem. Despite achieving superfood status
TEXT DAN MASOLIVER
46 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
A CURLY KALE
B REDBOR KALE
C CAVOLO NERO
Originally grown in
Tuscany, cavolo nero
(which translates as
“black kale”) is richer and
nuttier than its British
cousin. Stuffed with
isothiocyanates, it’s also
shown to have a potent
anti-carcinogenic effect.
D RED RUSSIAN
FEBRUARY 2018 47
NUTRITION
Your
Fresh
2
Approach
With proper prep, kale needn’t leave
a bitter taste in the mouth. You can
start by removing the hard stems.
The majority of kale’s nutrients
are contained in its antioxidant-
rich leaves. Hix advises using a
razor-sharp paring knife. Studies
have shown that dull knives can
cause the leakage of nutrients such
as calcium and potassium.
Next, rinse and dry your leaves in
a salad spinner. Now treat them to a
light massage, which will relax the
kale’s tough cellulose structure,
reducing some of that trademark
bitterness.
Finally, bring out the heavy-duty
cookware. “I like to keep things
simple, so these recipes don’t
require anything more than a
heavy-bottom saucepan,” says Hix.
“This is the best thing to use when
slow cooking, as it retains more heat
and helps to speed up the process.”
Now, fire up the hob.
48 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
3
Handle
The Heat
For such a nutritional juggernaut, kale is delicate.
It may contain considerably more vitamin C than
spinach, but bring it to a boil and you’ll lose more
than a third of this immunity-boosting benefit.
A steam or a gentle stir-fry will lock in the
hyper-heralded nutrients.
And whatever you do, says Hix, don’t add bicarb
of soda to the water. Your granny may have sworn
by its ability to keep the colour in your greens, but
it’ll crucify cruciferous vegetable’s healthy benefits.
Protect, then serve with recipes from Hix Soho.
Serves 4
• Olive oil for frying
• A head of curly kale, washed,
trimmed and cut into 2cm pieces
• Flaky sea salt, to taste
• 12 whole tiger prawns
• 2 tbsp butter
• Dried chilli flakes
METHOD
Heat 8cm of oil to 180 deg C in a thick pan. Deep-fry
the kale in handfuls until crisp, then pop on kitchen
paper and scatter with salt. De-head the prawns, slice
lengthways and baste with butter and chilli. Cook on a
griddle pan. To finish your dish, deep-fry the prawn
shells, then dry and blend to a coarse powder with the
chilli and salt. Sprinkle over the top for an electrolyte-
replenishing feast.
FEBRUARY 2018 49
NUTRITION
Serves 4
• 500g pork cheeks, cut into chunks
• 1 tbsp vegetable oil
• 60g butter
• 2 onions, finely sliced
• 50g flour, plus dusting
• 500ml dry cider
• 700ml chicken stock
• Salt and black pepper
• 250g purple kale, stalks removed
METHOD
Season and lightly flour the pork. Fry the
cheeks in oil on high heat until brown. Melt
the butter in a heavy-based pan and cook
the onion for two minutes until soft. Add
the flour, reduce the heat, then gradually
add the antioxidant-rich cider and stock.
Bring to the boil, add the pork, season with
salt and pepper, and simmer for 60 to 90
minutes. Reduce the sauce, then steam the
kale until tender. Serve.
BRASSIC INSTINCT
Kale may be the leafy green du
jour, but don’t write off its less
fashionable brethren.
CABBAGE
If coleslaw leaves you limp, unlock
added benefits with kimchi – a
fermented, spicy cabbage shown to
have a powerful probiotic effect.
CAULIFLOWER
A distant relative of kale, cauliflower
is loaded with choline, vital for
cognition and brain health, says the
Journal of Neurophysiology.
BRUSSELS
A veg for life, not just for Christmas,
sprouts are the top pick for anti-
cancer glucosinolates, reports the
journal Acta Horticulturae.
50 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
C CAVOLO NERO WITH CHESTNUTS
Serves 4
• 250g frozen chestnuts, peeled and halved
• 400g Cavolo nero
• 1 tbsp cold-pressed rapeseed oil
• Sea salt and fresh black pepper, to taste
• 80g Berkswell cheese (or a hard cheese like
parmesan)
METHOD
Gently fry the chestnuts for 3 minutes or until
golden. Bring a large pan of salted water to
the boil. Add the cavolo nero kale for 40 to 50
seconds, transfer to a bowl using a slotted spoon,
then immediately drizzle with rapeseed oil and
season to taste. Serve with the chestnuts for an
added hit of vitamin C, helping you absorb more
iron from the kale. Add the finely grated cheese
and dig in.
Serves 4
• A large plaice, cut on the bone into 4
• Olive oil for grilling
• Salt and white pepper
• 700g Anya new potatoes, washed
• 150g red Russian kale, trimmed
• 60g butter
• 1 tbsp chopped chervil
• A lemon, in 4 wedges
METHOD
Brush the selenium-rich fish with oil and season,
then pop it under a hot grill for about 5 minutes
each side. Test it with a small knife, near the bone.
Boil the potatoes until soft, then cook the kale in
boiling salted water for 2 minutes. Melt the butter
in a pan, add the kale and blood pressure–curbing
chervil and serve with the fish, spuds, lemon and –
oh, go on then – extra butter.
FEBRUARY 2018 51
NUTRITION
CHICKEN STEAK
VS
2400
The average number of o
€3200
he price of the world’s
Th
chickens a UK meat-eatterr most
mo expensive steak at
will consume in his or her Parisian
Pa butcher’s shop
lifetime – that’s 0.6 a w
week lmard Eleveur Boucher
Polm
serving
serving
On building his X-Men body: “If there is a place in ENDORSEMENTS The detox devotee on giving in to your blood
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Battery operated rotisserie Digital fork thermometer
52 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
TIME WELL SPENT
FEBRUARY 2018 53
GEAR AND GADGETS THAT GIVE YOU THE EDGE
1
COMPANION
GET THIS: Anki Cozmo.
READY FOR: The best robot toy to keep you and your friends entertained! US-based Anki
is not the first company to enter the robot toy market, but its AI-powered bots would prove
to be the ones on which you’d shower the most affection. Why? Because unlike its other
competitors, the Cozmo has greater intelligence and a bigger personality. Yes, it has moods.
You heard that right. When you play games with it, if it loses, it will stomp angrily. But if you
lose to it, the robot will spin around happily.
THE BEST PART: An AI-powered robot with moods? This beats most of the robot toys
out there.
TEXT NICHOLAS WOO
54 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
2
NEVER LOSE
YOUR KEYS AGAIN
GET THIS: Trackr Pixel.
READY FOR: Finding lost stuff! How many times have you
dug under your sofa or rummage through your drawers
looking for your keys… only to realise they were in your
pocket all the time? Say goodbye to losing your items with
this tiny Bluetooth tracker. Simply attach it to the item you
want to track and sync the tracker to your smartphone. Voila!
You can now track the tracker’s and your item’s location via its
app – it will show how far, or near, you are, in relation to the
tracker. Otherwise, if you’re in the general area, activate the
tracker’s ringer to make it start ringing to be reunited with
your lost item.
3
SIZE ISN’T EVERYTHING
GET THIS: Bose Soundlink Micro speaker.
READY FOR: Bose’s latest addition to its speakers family, which brings new meaning to the phrase
size isn’t everything. It weighs a mere 290g and is just 9.5cm wide and deep, which means you can
carry it everywhere you go – even in your pocket. And you don’t have to worry about quality: The
speaker is made with the company’s trademark audio technology, which means you’ll still get to enjoy
great sound quality, all from an enclosure that can sit in the palm of your hand.
THE BEST PART: The speaker’s waterproof IPX7 rating means you can bring it to any outdoor
occasion. We loved that Bose’s Connect app allows you to pair it with another Soundlink Micro
speaker for double the volume in stereo!
FEBRUARY 2018 55
GEAR AND GADGETS THAT GIVE YOU THE EDGE
4
MISS NOTHING!
GET THIS: 360Fly 4K camera.
5 POST-GROCERY
SHOPPING
MADE FUN
GET THIS: LG Side-by-side Refrigerator with
Instaview Door-in-door.
56 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
6
THE LAPTOP WITH
PERSONALITY
GET THIS: Avita Liber Laptop.
READY FOR: The most affordable laptop you can ever find. Working
in Singapore often means working on the go, be it answering calls
from clients on the MRT or typing reports on the bus. The Hong Kong-
based company has recently launched its series of notebooks, which
will increase your efficiency by leaps and bounds. Checking in at a light
weight of 1.5kg and with a slim design, you won’t feel that it’s a hassle
to bring it from one place to another. And if the worry of someone else
mistaking your laptop for theirs comes to mind, fret not, because the
notebook comes in eight colours that would suit your personality, from
Urban Ruby for the stylish urbanite to Princess Pink that would be in
line with your inner diva.
FEBRUARY 2018 57
GEAR AND GADGETS THAT GIVE YOU THE EDGE
7
THE SOLUTION TO YOUR
CLEANING NEEDS
GET THIS: Philips Smartpro Active Robot Vacuum Cleaner.
READY FOR: The only vacuum cleaner you’ll ever need. There are robot
vacuum cleaners that don’t suck up all the dust in your home. This is not one
of them. In fact, the cleaner from the Japanese company comes equipped
with the Triactive nozzle, which cleans double the area in a single stroke,
reducing your cleaning time by half. It also comes with its Smart Detection
System, which allows it to clean your house on its own, and pick an optimal
cleaning strategy to avoid any distractions or obstructions, so you don’t
have to shift it as and when it hits your leg or the coffee table for the
umpteenth time.
THE BEST PART: If you want to get lazier, the weekly scheduling function
allows you to pre-set your cleanings, so you can answer a confident “yes”
to your wife when she goes, “Have you cleaned the house already?”
(Even if you’re not at home!)
58 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
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Sneak Peek
BEEN TELLING YOUR MATES YOU’RE A SNEAKER HEAD?
T
To cop or drop? Are yours beaters
or on ice? If all that sounds
gibberish to you, then you
might want to read on to attain
sneaker enlightenment.
Face it, buying a general
release pair of sneakers off
the shelves on your weekend
shopping spree downtown is
no longer enough to keep you
in the game.
The sneaker game has gone
up several notches, and people
are using every possible means,
be it from stores, ballots, online
and on-site camp outs to even
“backdoor” methods.
So, no, this is no longer a game
on the streets; this is a community
that has its own unique lingo,
culture and even rules.
Let’s start.
WHERE DO WE BEGIN?
Sneaker history goes way back to
the 18th century when plimsolls
were introduced before Marquis
Converse revolutionized it with
the Converse All Star in 1917.
Fast forward to 1924 and you
have Adi Dassler, who created
a brand named after himself:
Adidas. His brother, Rudi, went on
to start another brand: Puma.
In 1950, teens began taking
sneakers seriously – the term
came about because they
produced little sound when
walking and you could sneak up on
anyone unnoticed.
Then came a certain “His
60 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
FEBRUARY 2018 61
STYLE MANUAL
62 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
BASIC
SNEAKER
LEXICON
DON’T EVER WALK
INTO THE TRAP OF
PRETENDING TO
KNOW THE SCENE
WHEN YOU’RE OUT
WITH A CREW OF
SNEAKER HEADS.
DROP OR COP
Cop means getting
your hands on a pair;
drop means you aren’t
interested
COLOUR WAY
The combination of
colours on a sneaker
BEATERS
The pairs that you
wear often and “thrash
them good”
ON ICE
An unworn pair in your
collection, perhaps to
resell in the future
CAMP OUT
Not in the jungle but
outside a store for a
sneaker release
OG
Refers to the first
release of a shoe
GENERAL
RELEASE (GR)
A particular model
that is available at most
retailers
GRAILS
Think bucket lists. The
sneakers that you must
have before you die,
although every sneaker
head has his/her own
“grail”
NEAR DEAD
STOCK (NDS)
Shoes that have been
worn or show slight
wear and tear
SIZE RUN
Refers to the amount
of stock a retailer or
reseller has
FEBRUARY 2018 63
STYLE MANUAL
walks of life coming together. Aw, has been at it since his Shatec
Just like Daniel Wong, 29, days, and was one of the biggest
who has been collecting sneakers collectors featured at last year’s
since he was a 14-year-old St Sole Superior event.
Andrews Secondary School Not only does he have enough
student, when he was influenced sneakers to fill up every inch of his
by the coach of his school HDB bedroom, the 39-year-old
basketball team. has even rented storage space in
“My basketball teacher showed a Tampines warehouse (no we’re
me his pair of gold Nike SBs in not revealing the location) to keep
training one day, and that very his precious loot intact.
weekend, I brought my parents “This is more than just a hobby
to Limited Edt at Queensway to me. The thrill of the chase when
and bought the last pair of Size you cop a pair that you’ve seen
12. That was how I got started. on social media and camped out
And that same pair is still in my for hours online is just awesome,”
cupboard, even though it’s not a exclaimed Aw.
hype shoe,” he said. “But I’ve switched it up in
Having resided in China and the last two years. From buying
New York City in the past decade, almost every pair that I can get my
Wong has seen how the sneaker hands on, I now only go in for the
communities in those cities come ones that shout out to me.
together, and is stoked to see the “Everyone has his own
local scene becoming increasingly [sneaker] grail, and one man’s
popular. poison may be another man’s
“Every country has its own meat. Like how I like my Airmax
sneaker culture, and I was lucky Moon Landing but a couple of my
enough to experience it in China mates don’t dig it at all.
and New York,” he said. “So just go with what you really
“In China, sneakers were rare, want to rock on your feet instead
so I got friends in Singapore to of what social media tells you is
buy them and I’ll collect when I’m the current hype.”
back on holiday. But when I was
in New York, that was when it got WITH THE GOOD COMES
serious. I had more excess to hype THE BAD
stores and met tons of fellow While most sneaker heads are
sneaker heads who pointed me in purists who have been in the
the right direction. game for years, the emergence
“All in all, I have laced up more of sneakers as a form of
than 300 pairs of sneakers – and showboating has corrupted what
there is no sign of my stopping! was a very niche market space.
It has become even more Anyone who went down to the
interesting now that we have so Yeezy 350 v2 ballots at Pacific
many sneaker heads and groups Plaza in November and December
coming onto the scene.” last year would have seen two
Another sneaker fanatic, Marc very distinct types of folks in
64 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
FEBRUARY 2018 65
STYLE MANUAL
66 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
BECAUSE OF INSANE
DEMAND, SCALPERS HAVE
EMERGED IN DROVES TO
COP AND RESELL.
FEBRUARY 2018 67
GROOMING ESSENTIALS
The 7 Rules
of Electric
Shaving You
Must Know
GET THE MOST FROM YOUR
ELECTRIC RAZOR WITH THESE TIPS.
1/ BE PREPARED
Unless you’re using one of the
new breed of wet and dry
shavers – which can be used
with or without water – you’ll
get much better results from
an electric shaver if your
stubble is bone dry and stiff.
T E X T E D I T O R S O F M E N ’ S H E A LT H & N I C H O L A S W O O
To make sure it’s free of dirt
and sebum (the skin’s natural
oil), use an alcohol-based
pre-electric shave product.
Most are formulated with
ingredients like vitamin E,
ensuring that your skin is
protected, and irritation is
kept to a minimum.
2/ GET THE
ANGLE RIGHT
PHOTOS 123RF
68 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
will ensure maximum contact 4/ GIVE IT SOME TLC foil will need replacing every one
with the skin, reduce shaving Shavers are like cars: They to two years, depending on the
time and minimise snagging. perform better if properly toughness of your stubble. Most
Foil shavers work best using just maintained and any worn out men neglect to do this, and if you
back-and-forth strokes, while parts are replaced. Many now do, you’ll end up pressing harder
rotary shavers should also be come with their own cleaning to get a decent shave and irritate
used with circular motions. systems. If yours does, use it. the skin in the process.
Not only will it help to deliver a Details of replacement parts
3/ KEEP COOL better shave, it will prolong the come with the manual, so make
Due to the fact that they’re product life too. Use the cleaning sure you keep it safe.
motorised, most shavers brush provided to remove any
generate a degree of operational whisker dust from the cutters 5/ STICK WITH IT
heat – bad news for sensitive skin and foil after each shave, but be Patience is a virtue with any
HOW TO
as it can cause irritation. Always gentle as these parts are delicate kind of shaving technique, but it’s
tackle the sensitive areas like the and easily damaged. Never tap especially important if you’re a
neck first while the shaver is still the shaver on the edge of the newbie to electric shaving.
PREVENT
RAZOR CUTS
cool. Press lightly and don’t go sink to remove residues. If you’ve been using a wet
over the same spot repeatedly. If you’re using a foil shaver, the razor all your life and decide to
go electric, your skin can take
several weeks to adjust to the
WHEN YOU
new shaving technique. SHAVE
Stick with it, even if you Shave irritation is
experience some mild irritation to preventable, no matter what
begin with. kind or how it appears. The key
lies in finding the source and
getting the right tools to fix it.
6/ KEEP YOUR
PRESSURE EQUAL First, be sure your technique
Apply equal pressure on the is correct: Start with a shave oil
shaver and don’t press into the and use short strokes moving
with the grain, never against
skin too hard. Let the tool do the it. That will leave a small part
work. Focus on pulling the skin of the hair shaft at the skin
tight to give a flat, even surface surface so it won’t become
for the shaver to run over. Most trapped underneath and cause
painful ingrown hairs. This is
importantly, keep your shaver especially prevalent in men
clean. The cleaner your tool, with coarse, curly beard hair.
the more efficient it will be at
cutting, resulting in the least For guys with this specific
hair type, look for brands that
amount of irritation. offer safety razors that are
equipped with a double-ended
7/ NO TIMETABLE blade that does the job with
NEEDED less irritation.
FEBRUARY 2018 69
GROOMING FAST FIXES
Trim Off
Years In
Just Minutes
HAGGARD ISN’T HOT. USE THESE
STRATEGIES TO FRESHEN UP YOUR
TIRED FACE AND LOOK YOUNGER
INSTANTLY.
1 2 3 4 5
TEXT SANDRA NYGAARD & NICHOLAS WOO
CHECK YOUR BAGS BULLDOZE STOP SEEING RED SMOOTH STEAL A
Fight dark circles and DEAD SKIN Dry eyes from lack STRAY HAIRS BRIGHT IDEA
puffiness by daubing on Turn to an exfoliating of sleep may lead to Apply a dab of hair cream If you want your smile to
an eye cream that has wash that contains inflammation, causing or wax to control any shine, use a brightening
peptides to support and volcanic rock. It’s coarse, blood vessels to dilate. errant strands, and then pen – just paint over your
revitalise your skin, and but lava particles are Using eye drops two or tame wild nose, ear and teeth with a few strokes.
caffeine to tighten it, smaller and gentler than three times a day will eyebrow hairs. Use small, Two daily 10-minute
says Dr Rachel Pritzker, a the walnut shells or replenish moisture, curved scissors with sessions will lighten
Chicago dermatologist. apricot kernels used in says Dr Dennis Cheng, rounded tips on your teeth by as much as four
Store it in the fridge and other scrubs. Aloe and a New York City nose and eyebrows. shades in a week. Now
apply it cool, Dr Pritzker coconut water provide optometrist. Just avoid Comb eyebrows up show off your dentition:
says. Or use cold moisture. Then throw on tetrahydrozoline, Dr and trim excess hairs A Penn State University
compresses on your a light-coloured shirt to Cheng says. It relieves above, but never study found that people
eyes for immediate relief brighten your skin even but doesn’t treat the below the arch. Shave with authentic smiles
PHOTO (MAIN) 123RF
from puffiness. more, says Julie Rath, a cause of redness. downwards on your neck may appear more
men’s style consultant. for a cleaner look. competent.
Use: Lab Series Max Use: Bausch & Lomb
LS Age-less Power V Use: Jeju Volcanic Lava Advanced Eye Relief Use: Tweezerman Facial Use: iWhite Instant2
Lifting Cream, $139, Pore Daily Mask Foam, Eye Wash, $5.65, www. Hair Scissors, $19.32, Teeth Whitening
www.labseries.com.sg $46, www.international. bausch.com.sg/en/our- www.tweezerman.com Kit, $39.90, www.
thefaceshop.com/brand/ products iwhiteinstant.com/en/
index.jsp iwhite-instant2
70 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
72 FITNESS
YOUR NO-GYM,
STAY-HOME WORKOUT
NO JOSTLING FOR MACHINES, NO GYM FEES – HERE’S WHAT TO DO
TO BUILD A BUFF BOD IN YOUR LIVING ROOM.
78 80 82 87
MUSCLE BREAK- NUTRITION RUNNING
GREAT GUNS IN
THREE MOVES THROUGH GIVE YOUR MAC
AN UPGRADE
MAN’S BEST
RUNNING BUDDIES
PHOTO 123RF
CLASSIC EXERCISES WITH BENCH PRESS 101 PACK ON MUSCLE AND ADOPT THE KIND
SMART VARIATIONS: BOOM! YOUR GUIDE TO THE ELBOW AWAY FAT WITH A OF DOG WHO CAN
MASSIVE SIZE AND POWER. ULTIMATE MAN MOVE. DIRTY COMFORT FOOD. KEEP PACE.
FEBRUARY 2018 7 1
TEXT MARK BAILEY PHOTOGRAPHY VERNON WONG STYLING SHEH G R O O M I N G D A X LY E
JEANS EVISU, TIGHTS & SHOES ADIDAS MODEL DEVON K/MANNEQUIN
M E N S H E A LT H . C O M . S G
72 FEBRUARY 2018
PT MUSCLE
Why Real Strength
Starts In The Home
LEAVE QUEUES AT THE BENCH TO THE NEW YEAR CROWD.
THIS BLEND OF MILITARY MOVES AND DOMESTIC UPGRADES
BUILDS FUNCTIONAL MUSCLE IN THE (RELATIVE) COMFORT
OF YOUR OWN DOMAIN. NO CROWDS, NO EDM – JUST SWEAT.
1
CHAIR DIP
3 sets of 10/6/4 reps
Take a seat, sir – just don’t sit on it. With the chair behind you, grip
the front two corners of the seat, then walk forward until your arms
are vertical and your torso, hips and feet form a line (A). Lower your
body to a count of three until your forearms and upper arms are
perpendicular (B). Keep your chin up and elbows narrow to zone in
on your triceps. Thrust up and repeat.
2
DIAMOND PRESS-UP
3 sets of 10/6/4 reps
Turn your triceps into objects of desire with diamond press-ups:
Just adopt a standard press-up position but place your arms
closer together and form a diamond shape with your hands and
thumbs (A). Lower your chest to a three count (B). Don’t flare
your elbows – it will recruit your delts and chest, and reduce the
triceps pump you crave. Power back up and go again.
FEBRUARY 2018 7 3
PT MUSCLE
3
HAMMER CURL
3 sets of 10/6/4 reps
No dumbbells on hand? Pick up two 4-litre
cartons filled with water – a training hack used
by Marines on tour. With your elbows close to
your sides and never further forward than your
waist, lift each carton alternately (A & B) with a
neutral grip (palms facing each other). Aim for
an explosive lift and a five-second eccentric
(lowering) phase to maximise muscle tension.
4
INVERTED TABLE ROW
3 sets of 10/6/4 reps
To fool your biceps into working harder,
follow up with inverted rows: They’re a
famous backbuilder but also slyly batter
the biceps, plus the brachioradialis. Lie
under a table and hold the edge in an
underhand grip (A). Pull your chest up
to it, keeping your back straight (B). If
it’s too hard, bend your knees – so your
feet stay flat on the floor – until your
strength improves.
5
TRICEPS EXTENSION
3 sets of 10/6/4 reps
Slide the table against a wall and prepare to torch
your triceps. Grip the edge with both hands and
walk backwards until you are at 45 degrees, with
ankles, hips and shoulders in a line (A). Put your
weight through your palms and bend at the elbows
until your upper arms and forearms are at 90
degrees, and your head is near the table (B). Drive
up by straightening your arms.
74 F E B R U A R Y 2 01 8 M E N S H E A LT H . C O M . S G
6
BODY-UP
3 sets of 10/6/4 reps
Hit the deck and assume a plank position (A). Your
bodyweight should be through your toes and forearms
and your back straight. Push your palms into the ground
and extend your elbows to raise your body (B). Keep your
elbows tight: This is a triceps-isolating body-up, not a
chest-sculpting movement. Aim for an explosive, one-
count drive up and a more controlled three-count down.
7
CHIN-UP
3 sets of 10/6/4 reps
Jump up for a classic biceps
booster. Using a door-
mounted chin-up bar, adopt an
underhand grip just narrower
than shoulder width to recruit
your biceps (A). Hold your legs
at no more than a 10-degree
angle to stop your body
swaying, and pull your torso
up to the bar (B). Lower over
five seconds to really overload
your arms.
8
FINGERTIP PRESS-UP
3 sets of 10/6/4 reps
Finish on the floor by adopting a press-up position with a wider than
shoulder-width grip, and spreading your fingers (A). Your pecs bear
the brunt here but this also pumps up your triceps and deltoids,
and recruits your wrist and forearm muscles for an armful of gains.
Explode up until your arms are almost vertical (B), then lower over a
count of five. Now hit your own shower.
FEBRUARY 2018 75
PT MUSCLE
DEADLIFT OR SQUAT
BIG NUMBERS
YOU HAVE BIG PLANS FOR 2018, BUT WITHOUT A GOOD WORKOUT STRATEGY,
YOU’RE HEADED FOR FAILURE. WHETHER YOU’RE CHASING A MAX DEADLIFT
OR PERSONAL RECORD, APPROACH IT SAFELY WITH THIS SCHEDULE.
76 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
WHAT TO TEST:
HIP MOBILITY AND
LOWER-BACK STABILITY
02
OVERHEAD SQUAT Return to standing.
Stand with your feet shoulder-
width apart, holding a PASS You can do the squat
broomstick overhead, arms with arms overhead.
locked. With your heels flat,
gaze forward and squat until FAIL You feel like texting
the tops of your thighs are us: “Are you kidding?”
parallel to the floor.
DAILY FIX
1. Lie on your right side with a lacrosse ball beneath your
right armpit, arm overhead. Roll the ball against the meaty
area along the side of your torso for 30 to 60 seconds. Repeat
on the left side.
01 03
TOE TOUCH RESISTANCE Keep your knees from
Stand with your feet together, PASS You touch the BAND SQUAT collapsing inwards.
knees locked. Hinge forward floor with your fingertips. Place a medium-strength
and reach for the floor. Your resistance band just above PASS You complete all
goal is to touch the floor FAIL You don’t, or you your knees and do 2 to 3 sets reps with good form.
with your fingertips or, at the feel pain while bending. of 12 to 15 squats or deadlifts
very least, be just 5cm short of with 30 percent of your normal FAIL Your knees wind
that goal. working weight. Your goal: up buckling inwards.
GAME ON HIT THE BIG WEIGHTS – CAREFULLY. On your heaviest sets, note your spinal position.
Lower-back buckling means you’re lifting too much.
FEBRUARY 2018 7 7
PT MUSCLE
CLOSE-GRIP
01 CHIN-UP
S
A close grip shifts
the load from your
lats to your biceps and increases
your range of motion, making
your biceps bulge. Once you can
do 6 reps, add a weighted vest
Strong biceps aren’t just or a dipping belt with weight.
for appearances – they’re DO IT Hang from a bar, palms
essential. Your biceps facing you, hands 15cm apart.
engage whenever Pull your chest to the bar, then
you pull weight, like lower yourself. That’s 1 rep. Do 3
when you’re rowing to 5 sets of 3 to 5 reps. Rest 1 to
(dumbbells or a boat) 2 minutes between sets.
or deadlifting (with a
barbell or a birdseed
sack). Add these moves
to your workout, then
practise your flexing.
78 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
PT BREAKTHROUGH
CARVE
RUNESTONE-HARD ABS
THIS DUAL CIRCUIT WILL BURN BODY FAT, PILLAGE YOUR CORE,
AND FORGE A BODY THE GODS WILL ENVY.
WORKOUT A
NEEDS: A towel, your floor.
MOVES: Do each move for
30 seconds, then rest for 15
seconds. Do 4 rounds.
WORKOUT B
ILLUS T R AT IONS B R A N D O N LOV I N G
FEBRUARY 2018 79
PT FITNESS
Bench
Press 101
YOUR GUIDE TO THE
ULTIMATE MAN MOVE.
W
When we asked our Men’s Health
Twitter followers about their
top fitness goal for 2017, the
consensus was clear: add 14kg
to their bench press.
“What do you bench?” is gym
small talk, sure, but it’s also a
quick way to take the measure
of a man. Adding 14kg could take
as long as six months if you’re
a gym rat, or four weeks or so
if you’re a rookie, says Bobby
Maximus, training director at
Gym Jones in Salt Lake City.
It’s well worth the effort.
“The bench press is not only
the best move for packing on
upper-body muscle, but it’s also
critical in nearly every upper-
body lift in and out of the gym,”
Maximus says.
Here’s your handy guide to
the move.
80 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
1
LEARN HOW TO BENCH 4/ Touch your chest with the
Before you start sliding on plates bar, then press your feet into the
and pumping out reps, lock down floor and explosively press the
your form. Precise form helps you bar back up.
lift more weight using the same
amount of effort. It also reduces
your injury risk because the load
is handled by your muscle and not
2
PLAN YOUR PROGRESS
your joints, says Mike Robertson, Establish your baseline bench
co-owner of Indianapolis Fitness – that is, your 1-rep max. This is
and Sports Training. the most weight you can press
one time while still maintaining
Four Steps to Perfect Form good form.
Start with your hands beneath the To find it, do 1 rep with
bar, spaced just beyond shoulder successively heavier loads until
width. Tighten your entire body (as you hit the heaviest you can
if you’re about to take a punch) to handle. Use a spotter.
activate more muscle. “The tighter until you can complete all your of hundred extra calories
you are, the lighter the bar will The Operating Instructions sets and reps with good form. a day to your diet over this
feel,” says Robertson. Now: You’ll bench two days a week with When you’re ready, add 10 percent time period (for example,
at least 72 hours between sessions more weight. some peanut butter or a
1/ Unrack the bar and hold it above so your body can recover. But don’t be afraid to push protein shake).
your chest.
80%
T E X T J O H N G I L PAT R I C K
WORKOUT A
1-rep max
5 3 3 minutes*
*Men who rested 3 minutes between heavy bench sets sustained higher testosterone levels than those who rested 1 minute.
**Ten sets of 10 reps is a method called German Volume Training, popularized in the 1970s. It’s a secret to strength and size.
FEBRUARY 2018 81
PT NUTRITION
A GRATER INGREDIENTS
BULK UP
RECIPES ADRIA WU
82 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
METHOD (SERVES TWO)
FEBRUARY 2018 83
PT NUTRITION
SLIM DOWN
RETURNS
FROM
445 17G 29.5G 19G
CALORIES FAT PROTEIN CARBOHYDRATE
THE MAC
GO LARGE WITHOUT
EXPANDING YOUR
WAISTLINE.
A slimmed-down sauce of
low-fat Greek yogurt and
corn flour means you still get SLIM-DOWN EXTRAS
to savour the creamy sauce • 200g cauliflower
that makes mac ‘n’ cheese so • 2 stalks spring onions
moreish, without worrying • 50g pasta, whole
about maxing out on fat. wheat, spelt or
buckwheat
Meanwhile, the powerful • 1 tbsp corn flour
flavour-boosting combo • 170ml natural, fat-free
of mustard, paprika and Greek-style yogurt
chilli flakes will shift your
metabolism up a few gears
in the background while you
slow down to enjoy your
favourite comfort food,
guilt-free.
84 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
METHOD (SERVES TWO)
FEBRUARY 2018 85
PT RUNNING REV YOUR RUN
Man’s Best
Motivators
Get Ready to
Run Faster
and Longer
WEIMARANER SIBERIAN HUSKY DALMATIAN MINI AMERICAN In a Japanese study, men who
ILLUSTRAIONS STEVE SANFORD
It was bred for No distance is too far Don’t believe the SHEPHERD did five high-velocity stretches
chasing down bears for this furry sprinter, rep! This dog is This quick-witted, before hopping on a treadmill
and boars in dense who will slog no dummy. It has confident herder ran 18 percent longer before
forest. Bonus alongside you stamina, enthusiasm is loyal and easily quitting than those who didn’t
warm up. Try this pre-run
feature: webbed feet through mud, snow and joy to spare. It trainable. It’s also
routine: 10 reps each of butt
for crossing high and ice. Just avoid was once a fad breed small enough for kicks, leg swings, lunges, knee-
water and starting hot weather and (thanks, Disney), apartment living. ups and single-leg hip hinges.
conversations with Iditarod recruiters. so pick your pup
hot women. carefully.
86 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
PT RUNNING REV YOUR RUN
Get Off
Your
Asphalt!
FOUR GOOD REASONS TO
TAKE YOUR RUN OFF-ROAD.
1 3
PHOTO 123RF
2 4
CUT LOWER LEGS
ATHLETIC BUTT Tibiales are hard-to-train muscles
Rocky, undulating trails can make around your shins. Trail running
your joints go wonky. To resist those fortifies them. They have to engage
forces, your glutes work hard to forcefully to ensure that you touch
align your hips, knees and ankles so down with a level foot strike.
you stay on the path.
FEBRUARY 2018 87
PT GEAR RUNNING SIDEKICKS
Comfort For
Your Soles
BUILT WITH SNUGNESS IN MIND, OUR HOT
PICKS FOR THIS MONTH HELP TO EASE THE
PAIN WHEN YOU POUND THE PAVEMENT.
1
1 2 3
ADIDAS ASICS UNDER ARMOUR
ULTRABOOST GEL-NIMBUS 20 UA HOVR
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$340, available at $289, available at $229, available at
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You won’t feel the This model You may not want
aches from running celebrated its 20th any other the
when you wear this. anniversary in the moment you get
For starters, the staple category, and this. Made from
supportive heel it’s not hard to see the company’s
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to enable the free the best rides ever, will enjoy superior
motion of your with the shoe’s new cushioning as you
Achilles tendon – upper coupled with clock the mileage.
cutting the risks the gradient mesh. The external heel
of tearing it There’s more room counter has superior
accidentally when in the toe area, lockdown, which
you do your speed which means you will guide you to
training. The shoe’s won’t get blisters have effi cient feet
rubber outsole easily. The fl uid strikes, and the
provides you with skin upper adapts to shoe’s knitt ed collar
a superior grip, so your foot’s size and provides you with
that it adapts to shape, and strategic superior comfort
your foot strike and overlays seamlessly and adaptation
nobody else’s. And wrap and support around your ankle.
combined with the it throughout the And since it’s
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technology, the end the mileage. moderating interior
result is a smoother layers of PU foam
and more flexible and Ortholite foam
ride for you. under and around
your foot, you will
enjoy the comfort.
TEXT NICHOLAS WOO
3
88 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
MOTOR WITH US ON THE MOTORING
INFORMATION SUPERHIGHWAY
www.torque.com.sg
www.facebook.com/torque.singapore
PT GEAR GYM BAG HEROES
2
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blisters every time fabric, which will are mesh panels
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familiar? Fret not, suffering from your enhanced
because these sweaty (not to ventilation and
gloves will mention stinky) comfort.
provide the
remedy for your
pain. Made from
multi-fabrics, the
wrist gloves
provide an
enhanced grip
3
and extra
protection for
your hands while These tights from the Japanese company
you lift, while the aims to be the only pair you will ever need
suede-look while you clock your mileage, be it on the
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ensure a They’re designed to provide firm support for
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C3FIT MEN’S
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technology wicks TIGHTS body. And since the tights are made from
TEXT NICHOLAS WOO
90 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
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AMARIS B. CLINIC When diet and exercise fail to achieve the body shape
you desire, Amaris B. Clinic offers you the solution to reach your #bodygoals.
Vaser Lipo is an effective procedure whereby fat cells are removed
permanently, thus preventing fat from reasserting itself in the treated areas.
This means that once an area is treated, fat can no longer form there. This
quick and effective process involves using ultrasound waves to break up fat
deposits so they can be smoothly removed, to bring a more contoured, natural
look that was previously hidden by excess fat tissue. Vaser Lipo treatments
start from $3,000 onwards, For more information, visit the clinic at 140
Arab Street, or call 6536-4211.
SAMSUNG The South Korean conglomerate has three recent additions to its
wearables range: the Gear Sport, Gear Fit2 Pro and Gear IconX. Designed to
help consumers maximise their day and to empower them with the ability to
live a healthy and well-balanced lifestyle, the latest additions are packed with
a wide range of fitness- and wellness-related features. For example, improved
heart rate-monitoring functions where users can continuously monitor
themselves, be it during a class or their resting time, or personalised motivation
tools, which users can customise their own wellness plans with tailored goals
and alerts. Available at Samsung retail outlets and boutiques.
TRIPLEFIT Priding itself as Singapore’s ultimate fitness performance and retail hub, the
lifestyle and sports company Triple Group opened Triplefit, a one-stop destination for
fitness aficionados. Its downtown space not only houses a gym that offers a wide range of
group exercise training fitness programmes like high-intensity interval training, yoga and
boot camps, it also includes a retail zone that carries the latest range of activewear and
sports fashion from well-renowned brands worldwide. Furthermore, its group exercise
training is incorporated with top-class fitness technology, which will help members reach
new heights of fitness levels. Located at #02-63 Milennia Walk, the gym’s opening
hours are 6.45am to 930pm on weekdays and 8am to 8pm on weekends; the retail
section opens from 11am and closes at 8pm on weekdays and 10pm on weekends.
92 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
THOMAS VAN LAACK
D’ESTHETIQUE For its 135th
If you find your face anniversary, the
feeling rough with gunk European clothing
trapped underneath company has
your pores, the Aqua decided to launch
Peel therapy at Thomas a new collection –
D’Esthetique cleanses, Meisterwerk. Drawing
exfoliates and hydrates its inspiration from
your skin without any shirt designs dating
hassle. Those who’ve had back all the way to the
facials before know that early 20th century, the
the “extraction” process collection aims to
can be rather provide the perfect
discomforting, but shirt you will ever need
Thomas D’Esthetique in your wardrobe.
does away with the pain The shirts boast the
while still giving you company’s trademark
desired results. It’s “round” sleeve
suitable for all skin types, insertion that not only
and you’ll find your dry, SUNRICE guarantees a perfect
RED oily or pimple-prone Hands up if you have fit but also offers the
ARMY WATCHES dermis radiating with an eaten a dull-tasting highest possible
The S3/01 is the obvious natural glow snack that’s healthy. comfort you can ever
latest addition to after the treatment. With Singaporeans enjoy. For more info,
Sevenfriday’s recently Thomas D’Esthetique becoming increasingly visit www.vanlaack.
released S-series, is located at #03-01 health-conscious com/en.
which pays homage to Excelsior Shopping and making such
the brand’s infamous Centre. For more decisions, the trend
rounded square box. information, for leading active
A distinguishable call 6337-6858. lifestyles and eating
feature of the healthier meals and
S-series is its open snacks is gaining
design, which reveals traction. Introducing
the internal framework the Brown Rice Chips
that supports the from Sunrice. Made
multi-level interface from wholegrain
built and mounted brown rice, this tasty,
inside. The S3/01 also healthy snack is
has an animation ring gluten-free, and is
that sets it apart from voted Australia’s
its other models in Favourite Gluten
the series. $1,915, Free Snack in 2016’s
available at Product of the Year
authorised dealers. Awards. It comes in
For more info, four delicious flavours
visit www. – parmesan and
redarmywatches. sundried tomato, sea
com. salt, wild rice, and
sweet chili. $4.95 per
pack, available at
major supermarkets.
FEBRUARY 2018 93
• PRODUCTS • PROMOTIONS • EVENTS •
CITY CHAIN From its Interlude Collection, Solvil et Titus introduces this
timepiece for the modern woman with its brown leather strap, blue dial and
rose gold accents. This ticker features multiple functions, a day indicator at 6
o’clock, and quartz movement. Thoughtfully encased in mineral convex glass
to withstand daily wear, let this timepiece be the new wardrobe staple in the
life of your woman. $415, available at City Chain stores islandwide. For
more info, visit www.citychain.com.
BANG & OLUFSEN The first loudspeaker from the Danish giant, the BeoLab
50 has its roots in the prestigious and innovative BeoLab 90, which sets an
entirely new standard for state-of-the-art loudspeakers. The extraordinary
performance is due to rigid acoustic research and technological development,
and shares several features with this iconic landmark loudspeaker. It delivers
a truly exceptional performance through its innovative sound control
technologies and unique design that unfolds as you need it. For more info,
visit www.bang-olufsen.com.
94 FEBRUARY 2018 M E N S H E A LT H . C O M . S G
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DOSE OF
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THE BEST TIPS WE COULDN’T FIT INTO THIS ISSUE
A TREAT FOR
GET INTO A
BETTER MOOD
Scientists in Italy have
HEART ISSUES
done a study on the
effects of yoga, and
found that respondents
who are suffering
from mood disorders
reported a reduction in
anxiety and depression
when they had just 10
days of the activity, as
compared to others
who did not.
CHOCOLATE MAY REDUCE
STROKE RISK, A UK STUDY
SUGGESTS. PEOPLE WHO ATE
AT LEAST 15G OF CHOCOLATE
A DAY (BUT DIDN’T GORGE ON
THE STUFF, OF COURSE) HAD
A 22 PERCENT LOWER RISK
OF STROKE THAN ABSTAINERS.
THE STUDY AUTHORS
SPECULATE THAT THE
GIVE YOUR
DIET ROOTS ONE-TWO PUNCH OF
There’s power in plants. FLAVONOIDS (IN THE
In a Finnish study, men
whose diet favoured CACAO) AND FATTY
plant protein had a 35
percent lower risk of
ACIDSAND CALCIUM (IN
type-2 diabetes than THE MILK) COULD HELP
those who ate more
animal protein. No
MAINTAIN HEALTHY BLOOD
need to go full vegan – LIPID LEVELS AND BLOOD
small swops are fine.
Try edamame pods PRESSURE, THEREBY
(trust us) for 18g of WARDING OFF STROKES.
protein per cup.
REWARD YOURSELF AND
YOUR HEALTH BY EATING
A 5CM SQUARE DAILY.
CUT THE FAT
A study in the BURNOUT SETS IGNITE
Tohoku Journal of
Experimental Medicine
GREATER GAINS
Going heavy isn’t the only way to get big. Men who
found high-intensity
performed low-weight, high-rep sets gained as much muscle
PHOTO
96 FEBRUARY 2018 M E N S H E A LT H . C O M . S G