sg
singapore
Stronger
shapesingapore may 2018 I $6.00
Slim Down
Effortlessly
THAN
Pg 13
Plant-Based
Meals even
EVER
Meat lovers
Will enjoy
44
Mother’s Day
Special
44 EVERYDAY INTERVALS TO THE
RESCUE A quick 15-minute workout you can
do in the comfort of your living room – your
kids can join in too!
66
does more harm than good.
L Healthy
Live l hy
y
29 NEWS A new showerhead with a vitamin
C filter that helps to neutralise 90 per cent of
chlorine and chloramine in the water, and why
you should never hold in a sneeze.
Get Fit
51 NEWS The benefit of listening to music
while you exercise, how to get back on track if
you’ve stopped working out, and new running
shoes we love.
Eat Right
71 NEWS Quick and easy breakfast 96
recipes, delicious grilled cheese
sandwiches, and the benefits of eating
walnuts.
Look Great
85 NEWS Tips to reduce puffiness
around the eyes, and the negative effects
stress has on your complexion.
103 SUBSCRIPTION
COVER LOOK
Photography FRENCHESCAR LIM,
ASSISTED BY PHYLLICIA WONG
Art direction RAY TICSAY
Styling DOLPHIN YEO
ASSISTED BY AMANDA TAN
Hair JENNY LEE/MONSOON (NOVENA), USING
SCHWARZKOPF PROFESSIONAL
Makeup GINGER LYNETTE USING SHU UEMURA
Model LINDA ORYSZEWSKA/AVE
Outfit TRIACTION BY TRIUMPH
Senior Manager, Administration and Editorial Support Unit Juliana Chong (julianac@sph.com.sg)
Editorial Support Manager Alice Han (tayaha@sph.com.sg)
Distributed by Circulation Department, Singapore Press Holdings. Printed by Toppan Security Printing Pte Ltd, registration no. 199408108K
SPH Magazines registration no. 196900476M ● MCI (P) 047/01/2018
All rights reserved. No part of this publication may be reproduced in any form or by any means without the written permission of the publisher. The views and opinions expressed or implied in
Shape are those of the authors or contributors and do not necessarily reflect those of the publisher. Call 6388-3838 for back issues or e-mail circs@sph.com.sg.
Meredith Corporation
Chairman and Chief Executive Officer Stephen M. Lacy
Chief Development Officer John S. Zieser
International Director Mike Lovell
CARDIOLOGY PSYCHIATRY
Dr Goh Ping Ping, Dr Adrian Wang, consultant psychiatrist,
cardiologist and echocardiologist, Dr Adrian Wang Psychiatric and
Mount Elizabeth Medical Centre Counselling Care
PHOTO TAN WEI TE HAIR JOY TAN/THE STYLE ATELIER, USING GOLDWELL MAKEUP NIKKI FU, USING URBAN DECAY
Besides that, this month’s food and nutrition stories are
worth a mention. If you’ve been trying to eat less meat and
more greens, you’ll love the plant-based recipes on pg 76.
They prove that vegetarian and vegan meals can be really
delicious. And if you have a love-hate relationship with carbs,
you might be pleased to know that they are not evil. In fact,
carbs are good for you. More on pg 82.
And on that note, I’d like to bid farewell to all of you as
this is my last issue as editor of Shape. Thank you for your
support over the past two years. I loved working with my
team and truly had a wonderful time. Enjoy the issue!
LOVE,
www.facebook.com/shapesingapore www.instagram.com/shapesingapore
M
ore and more
fit women are
choosing vegan
and vegetarian
eating plans, driving their
workouts with veggies, fruit,
beans, nuts, and seeds. And it
works. “Vegan and athlete don’t
seem like they should go together,
but a lot of people are surprised
POWERED
to find that plant-based eating
improves their performance,” says
Matt Frazier, a coauthor of The No
Meat Athlete Cookbook.
BY NATURE
In a study at Arizona State
University, vegetarian and
vegan endurance athletes had
better cardiovascular fitness
than – and were just as strong as
Vegan and vegetarian diets can – meat-eating athletes, perhaps To fire up
for tomorrow
fuel your energy and improve your in part because these diets are
typically higher in healthy carbs, morning’s
workout, the latest science shows. says study author and dietitian cardio
Here’s why, plus some fresh and Heidi Lynch. Vegan and vegetarian
runners also eat better overall,
satisfying ideas. other research shows.
“When you train hard, you
LOADED SPAGHETTI SQUASH
burn more energy and put stress From The No Meat Athlete Cookbook by Matt Frazier and Stepfanie Romine
on your body,” says dietitian and
certified running coach Claire SERVES: 2 > ¼ cup sun-dried tomatoes, 3. In a medium bowl, stir together
Shorenstein. ACTIVE TIME: 10 MINUTES chopped the red peppers, spinach,
“You need to eat more as > 1 cup homemade or store- artichokes, olives, chickpeas,
TOTAL TIME: 55 MINUTES
05-ER Power by Nature_.indd 108 4/4/18 3:23 PM 05-ER Power by Nature_.indd 109 4/4/18 3:23 PM
Shape May 2018 L0418-34/peihua 1st proof Shape May 2018 L0418-34/peihua 1st proof
Pg 76 Want to go vegetarian?
Follow our beginner’s guide.
Eat Right
You T
here’s so much confusion about carbs these days.
Popular eating plans like keto and Paleo claim that
FIND YOUR RANGE
The amount of carbs you should eat each day depends on your
ditching them is the key to gaining muscle, losing weight,
size and activity level. For women who work out moderately
and revving energy. But active women and elite athletes
most days, four grams of carbs per kilogram of body weight
are increasingly turning to plant-based diets, which are naturally
provides the perfect amount of fuel (a tablespoon of cooked rice
can
higher-carb, to power their performance. So once and for all,
has about two grams of carbs). But if you’re regularly putting
what’s the full story?
in more than an hour of intense, sustained effort, you may need
Despite the trend toward heavy proteins, your body must
more, Michele says. For every 30 extra minutes you work out, eat
have carbs to function properly, experts say. Beyond bread,
an additional gram of carbs per pound of weight, she suggests.
pasta, rice, and potatoes, carbs are also prevalent in fruit, green
vegetables, legumes, and even milk. These foods are full of other
GO COMPLEX
stop
healthy nutrients the body needs, including B vitamins, vitamin
C, potassium, calcium, and fibre, so if you limit carbs, you’re
Whole grains, legumes, and fruits and vegetables are far better
missing a lot of vitamins and minerals.
choices than simple carbs (like white rice, white bread, and
Without carbs, your energy level and your workout
baked goods) because they are higher in fibre, which may help
performance also take a hit. That’s because their main job is
to keep your energy – and your weight – steady, lower your risk
to stock us up with glucose, a type of sugar that’s our primary
of heart disease, and promote better GI health, says Keri Gans,
source of fuel, says registered dietitian Cassandra Forsythe,
a registered dietitian and nutritionist in New York City and the
cutting
an assistant professor of physical education and human
author of The Small Change Diet. Aim for 25 grams of fibre per
performance at Central Connecticut State University. That
day, from foods like oats, beans, whole grain bread and pasta,
glucose moves into the liver and muscles to create glycogen
and produce. A good rule of thumb: 20 per cent of a food’s
stores, which your system draws on whenever it needs strength
carbs should come from fibre, Cassandra says. That means a
and stamina. Your body also uses the glucose from carbs to burn
slice of bread with 15 grams of total carbs should contain three
fat for energy, says Michele Olson, a professor of sport science at
grams of fibre.
Huntingdon College in Alabama.
carbs
Glucose powers the brain too. Women who ate a no-carb
diet for one week performed worse on memory tests than those
who followed a low-calorie diet, according to research from Tufts
SPREAD ’EM THROUGHOUT
University. “If you cut off the supply of glucose, the brain can’t THE DAY
operate as effectively, and learning and memory decline,” says To keep your energy levels stable, consume small amounts of
Holly Taylor, the study author. carbs at each meal and snack, and always pair them with protein.
Finally, glucose is key to keeping us happy and satiated. “It Combining the two nutrients helps you feel full and satisfied,
helps the brain absorb the amino acid tryptophan, which spurs keeps your metabolism humming, and helps your body build
the production of serotonin, a neurotransmitter that boosts muscle, Cassandra says. “Eat one gram of protein for every two
the mood and suppresses the appetite,” says Lisa Mosconi, the grams of carbs,” she advises. Try an apple with peanut butter
author of Brain Food. or whole grain crackers with cheese. If you’re doing a tough
Since carbs are necessary for energy and good health, the workout, eat a snack with 35 to 55 grams of carbs an hour or
key is choosing the best ones and eating them at the right times two beforehand so your body will have enough glycogen stores
THEY BOOST YOUR to optimise their benefits. Here’s how to get what you need. to keep you fuelled.
108 | EAT RIGHT | SHAPE MAY 2018 SHAPE MAY 2018 | EAT RIGHT | 109
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Get our
you’re trying to lose weight.
38% off!
of stress
S
tress causes hormonal imbalance in
your body which makes everything
go out of whack, wreaking havoc on
the regularity of your periods, causing hair
loss, lowering your immune system, and
also causing skin to suffer many ill effects.
Here’s what stress does to your skin, and
what you can do about it.
TIRED EYES
When people say “oh, you look tired”, it is
more often than not in reference to your
eyes. Stress can lead to sleeplessness, which
Hydrating heroes
translates to dark circles and eye bags as
circulation is adversely affected. This mars
the brightness of your peepers, making eyes
look drawn, droopy, and dull.
We know that getting at least eight
hours of sleep is easier said than done. But
U
try to switch off and wind down an hour
se a face mask a day to keep skin dryness and dullness away. This is something
before bedtime. Read a book or watch a sheet of this face-and-neck mask is
I’ve been practising religiously for the last five years and it has seriously made
relaxing show. As for eye care, pick an eye infused with 30ml of serum to nourish
a difference in my complexion. There are many types of masks out there – mud
cream with caffeine to boost microcirculation and hydrate skin. The key ingredient in
packs, sleeping masks, sheet masks and the like, but I tend to gravitate towards sheet
and use an eye massager to stimulate the the formula is Harungana plant extract
masks on most days. Sheet masks are pampering, hydrating treats and they always
area to zap eye bags and dark circles. To that’s supposed to help improve skin
leave my mien plump and glowing after. Having been a major mask addict for a while
conceal those eye circles use a cream-based tone and density. Each use results in
now, here are my recommendations for the best sheet masks to try.
concealer that’s made for the eye area so less visible fine lines, plus this comes
the formula won’t cake and sink into fine with special slots that you can hook over
lines and creases as your eye area moves DRY, FLAKY SKIN signs of the stress you’re under, the negative ● Wei Yu Zhu Dewy ● Dr Morita Hyaluronic Acid your ears to hold the mask in place – no
a lot. Instead of just applying concealer to Skin’s moisture levels can take a hit when effects can manifest in other ways such Brilliance Sheet Mask Essence Mask ($19.80 for 10 dripping, no sliding.
the small stripe under the eye, spread it in you’re stressed, so load up on lightweight as through your hair. It could be thinning, ($40 for four masks, sheets, Watsons)
an inverted triangle shape extending down water-based moisturisers to replenish meaning growth is slowed down, greying, Sephora) The packaging of this might ● For Beloved
to the top of your cheeks, this will hide any moisture. At night, use a richer lotion or or worse… falling out. If you notice that This silky mask is saturated be off-putting to those who One Melasleep
TEXT MELISSA CHEW FOR WWW.HERWORLD.COM PHOTO 123RF.COM
dullness more effectively. cream formula which also helps to lock your hair isn’t growing as fast as usual or if with the goodness of Traditional Chinese can’t read mandarin, but this is actually Whitening Bio-
moisture in while skin repairs itself internally. your shower drain cover is getting clogged Medicine (TCM) herbs like yu zhu (Solomon’s my go-to sheet mask for its affordable Cellulose Mask
SKIN BREAKOUTS with fallen strands at a faster rate, that’s a seal) and goji berries. The essence contains price point and efficacy. Each sheet is ($63 for three sheets, Sephora)
Skin can react in many different ways when DULL, SALLOW COMPLEXION red flag. See a trichologist for professional high levels of vitamin A and amino acids to doused in hydrating ingredients to deeply This is my Holy Grail brightening face
you’re stressed. Basically skin becomes When you’re all tensed and tired out, your assessment or advice. Or if you can manage quell inflammation and moisturise skin. moisturise and nourish parched skin. The mask and is a hot favourite among
imbalanced, so you can bid goodbye to a skin will inevitably look it too as blood flow stress on your own and just need a little hair mask adheres well, doesn’t feel sticky and the beauty writers and editors in the
TEXT DAWN CHEN MAIN PHOTO 123RF.COM
perfectly flawless complexion when you’re and circulation will take a dive. Slough off help, try a scalp-stimulating lotion or even a ● For Beloved Girl Skin Renewal leaves my complexion more radiant after office. The masks are made of a bio-
80 | LOOK GREAT | SHAPE MAY 2018 88 | LOOK GREAT | SHAPE MAY 2018
Just
stand up
Most people pile on weight as they
get older, but there’s a foolproof way
to turn the tide and actually shed
some kilos: Stand instead of sit for
at least six hours a day. According to
a study in the European Journal of
Preventive Cardiology, this simple act
burns 0.15 calories more per minute
than sitting, based on a 65kg person.
That works out to an extra 54 calories
torched a day. Keep this up daily and
you can expect to lose 2.5kg in a
TEXT ESTELLE LOW PHOTO 123RF.COM
I
n case you haven’t heard, phubbing is to reply to, or you’re trying to avoid an And here’s the interesting part: Men are
the act of snubbing someone in favour of awkward conversation – it is considered rude more particular about phubbing than women
your mobile phone – and it is becoming most of the time. are. According to the survey, 62.8 per cent of
increasingly common. A recent large-scale survey by Singapore males agreed that phubbing worsens their
The term phubbing (pronounced Polytechnic students found that a majority relationship with their partner, compared to
far-bing) was coined in 2012 as part of a of young adults in Singapore aged 15 to 54.5 per cent of females.
campaign by Macquarie Dictionary, and has 35 perceive phubbing to be harmful to So the next time you’re out with your
TEXT ESTELLE LOW PHOTOS 123RF.COM
been widely used since then, thanks to the relationships with their partner, friends and man (or anyone else you value), it’s best
growing smartphone usage. family. The effect seems to be the greatest to leave your phone in the bag – unless
Remember when your friend kept for romantic relationships. you have established a mutual phubbing
looking at her phone while you were out Of the 785 interviewed, 61.7 per cent ‘protocol’, like if everyone uses their phones
shopping with her? Or when she couldn’t felt that phubbing deteriorates the quality at a specified time, or if you know for sure
stop checking for messages over dinner? of conversation, while 58.2 per cent that they wouldn’t hold it against you.
Whether or not phubbing is justified – believed phubbing negatively affects their After all, no one likes to be phubbed. It’s
perhaps you have an urgent message relationship with their partner. the new-age way of ostracising.
SNOOZE NO MORE
W
hen it’s still dark outside and asleep, your brain gets confused. It struggles sleep-wake cycle, your hunger cues go
your alarm goes off, your first to correctly register when it should trigger haywire. Your body might release ghrelin
instinct might be to hit the the release of the right hormones. As such, earlier or later than normal and trigger
snooze button. Just 10 more you’ll end up feeling more tired when you hunger pangs at strange timings of the
minutes, you tell yourself. And when it rings finally get out of bed. day, such as just before bed or in the late
again, you find yourself hitting snooze, yet morning, causing you to snack or eat more.
again. Just another 10 minutes. And before YOUR TOILET HABITS SUFFER
you know it, you’re locked in this vicious cycle Ever noticed how it seems to be easier YOU FEEL GROGGIER
of snoozing and feeling like death when you to poop in the mornings? That’s because If it’s hard to peel your eyes open when
finally get out of bed. The truth is, all that digestive functions are also affected by your alarm sounds in the morning, it’s
‘extra sleep’ isn’t doing your body any good sleep-wake cycles. At night, your colon going to be even harder when you let
since you’re not actually getting any quality generally lies dormant as you sleep. But once yourself fall back asleep only to be jolted
rest. Instead, it’s seriously messing up your you wake, your colon does the same and awake 10 minutes later. Your body can’t
sleep-wake cycles and that is bad news for starts contracting to move poop down your figure out when it’s supposed to kick-start
your health. Here’s why. intestines, priming you for toilet time. Hitting the hormones associated with being awake
the snooze button five or six times is going to and this can make it even harder to get out
YOUR HORMONES GET MIXED UP disrupt this process and can cause your poop of bed. Worse still, this brain fog may last
TEXT DAWN CHEN PHOTOS 123RF.COM
In the morning, your melatonin levels start habits to be thrown out of whack. throughout the day and leave you lethargic
falling naturally as a signal to your body that and unproductive.
it’s time to wake up. This is when cortisol – YOU MAY FEEL HUNGRIER IN THE DAY The same thing applies if you naturally
also known as the stress hormone – kicks Similarly, your tummy also stirs once you wake up just before your alarm – don’t
in. Cortisol levels peak just before waking wake up. Ghrelin, the hormone that increases force yourself to go back to sleep for that
and help to boost your hunger and energy appetite, should rise when your alarm goes extra 10 or 15 minutes. You’ll end up feeling
levels to prep you for the day. When you off. But when you constantly shut it down groggier than if you’d just gotten out of
continuously get up, hit snooze and fall back by putting your body through a sleep-wake- bed early.
shape.com.sg
SINGAPORE
SINGAPORE’S ONLY MIND & BODY GUIDE FOR WOMEN
18 | SHAPE YOUR LIFE | SHAPE MAY 2018
Shape Your Life Celebrity
her
Rosetta Getty
Square Neck dress
(www.rosettagetty.
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Vintage Turquoise
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Vintage Turquoise
ring (both at www.
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Heart Sun Midi dress
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hat (www.clyde.world).
Sarah & Sebastian Lucid
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18k Gold Plated Bronze ring
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I really love
It gives me confidence to know that my body
THE ENERGY WORKOUT I’ll have chips and guacamole or veggies and hummus. And there’s
“For me exercise is all about getting stronger. It’s not about weight. a sandwich in there someplace too. I’ve learned that as long as
I’ve never even weighed myself. I don’t think you can trust the you’re moving, you can have the food you want.”
scale – I can have a glass of water and be two pounds heavier at
night and then wake up in the morning and be two pounds lighter. SKIN LOVE, ALWAYS
Exercise is about how I feel. I have more energy when I work out. It A healthy, glowing complexion comes down to the right products.
makes me amped for the rest of the day, and I feel strong. I’ve used Bioré strips for years. With the amount of makeup I wear
“Typically I work out three times a week. Boxing is great because for work, and all the traveling I do, and the working out and the
it keeps me in the moment like nothing else. Usually, my mind is sweat, those strips really help my skin. I also wear sunscreen every
racing with a million thoughts and ideas, but when I’m in the ring day. And I always take off my makeup before I go to bed. I think
or boxing with my coach, I really can’t think about anything else, having healthy skin also comes from being happy and having a
or I could get hit in the face. I also love to spin because it’s such a balanced life. I work hard, I play hard; I eat a lot, I work out a lot.”
good sweat. And I do Barry’s Bootcamp because it forces me to run.
I’m extremely competitive: If the person next to me is running at a HAVE NO FEAR
certain speed, I’ll go even faster. I like the class environment because “I’m more confident and optimistic than not. Every one of us has
it makes you better than you were the class before.” insecurities. I have a whole bunch of them, but I don’t dwell on
them. Instead, I focus on my strengths. After all, what’s the worst
A BAN ON FOOD STRESS thing that can happen if you try something new and it doesn’t
“People who know me can’t believe how much I eat. I’m not the kind work out? So what? You don’t know what you’re going to be good
of person who says ‘I eat pizza’ but then doesn’t really eat it. I eat at until you do it! The same goes for travel: Explore the world;
the pizza! And I don’t stress out about it. I also have a million snacks. don’t be afraid of it. Get out there and be adventurous –that’s my
I’m the biggest fan of popcorn, which I eat throughout the day. Or life motto.”
THE
CONSISTENCY
CODE
Putting your healthy routine on repeat boosts your
motivation. But spontaneity is also key. Here’s the
right mix for max results and zero boredom.
26 | SHAPE YOUR LIFE | SHAPE MAY 2018
C onsistency is one of the most
powerful tools you have. “Your
brain actually craves it,” says
Andrew Deutscher, managing
director of the Energy Project,
a US-based performance-
improvement consulting and
research firm. Consistency not
only powers you through the
day-to-day so you can reach
DIG DEEP
You have to start with a solid base of
consistency before you add spontaneity to
the mix. To make those healthy behaviours
stick, identify a higher purpose for
them – something that will give you the
psychological push you need to follow
through. Say you’re trying to work out at
6 a.m. three days a week. Make a list of
meaningful reasons for why you need to
get going, suggests Laura Vanderkam,
author of I Know How She Does It: How
Successful Women Make the Most of
Their Time.
To come up with them, consider this:
How will your routine enhance your life?
Building
a little
flexibility into
your routine
increases
dedication
to it, research
shows.
For instance, if spending more time with
goals but also makes tough friends is important to you, a morning
routines automatic, so you’ll exercise routine can free up your evenings
stay motivated. However, for get-togethers. Then, when your Consumer Psychology reports. So
mind starts to think of excuses, you’ll plan ahead.“Expect that things will
consistency alone gets
have a ready retort that will help propel spontaneously happen to change
dull. Spur-of-the-moment you forward. your schedule,” says Chris Bailey, the
experiences add newness author of The Productivity Project:
and keep you engaged. FIND YOUR WIGGLE ROOM Accomplishing More by Managing Your
Once you’ve gotten into a groove with Time, Attention, and Energy.
They tap into your brain’s your routine, allow yourself to deviate from “Devise a strategy to accommodate
reward centre, studies show, it. Otherwise, without any flexibility, the them.” Having a plan B for when
providing hits of pleasure. As smallest disruption can feel like failure. last-minute dinner invites throw off
Giving yourself room to play increases your eating routine (such as deciding
a result, you feel invigorated
your dedication overall, the Journal of to treat the dinner out as a reward
and inspired. The question,
and eating a light, healthy breakfast
then, is how can you stay the next morning) lets you embrace
consistent while at the the interruptions and see them as
happy surprises.
same time unconstrained?
There is a way, and it’s key KNOW WHEN TO CALL IT
to your success. These three Consistency can make challenging
techniques will help you strike routines almost mindless. That’s a good
thing, but it can also commit you to a
a balance between steady
formula you’ve outgrown. Enjoy the
and ready for anything. comfort of a routine, but keep an eye on
your results so you know when you need
to make changes. Check in with yourself
about once a month, Andrew says.
Think about what progress you’ve
made recently and what your next steps
should be. “If you find that the benefits
TEXT MIREL KETCHIFF PHOTOS 123RF
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Healthy
Live
and d ea
e r areas. Other potential problb ems that
could occ
oc ur: diaphragm injuries, rup ptured
e blood
vesselss in
in the eyes, and ruptured oro weakened
blood vessels in the brain. Yikes! The next time
your nose starts to twitch, please sneeze.
BREATHE EASY
S
inuses produce mucus to keep the soothe dryness, irritation or itch in your the condition of upper respiratory tract
insides of your nose moist and to sinuses. Try using one nightly to minimise infections.
keep allergens and pollutants away. discomfort.
Sinus problems can be triggered
by allergies, or very often because of
anatomical deviations like having narrow 2 DRINK WATER
Downing enough water keeps the whole
4 GET RID OF ALLERGENS
If your sinus problems are triggered by
allergens, it would be wise to take measures
sinuses. And these issues can be a real pain body hydrated, and that includes your to allergy-proof your home. You can start
especially when you’ve got a long day ahead sinuses. Water will also help to keep your by using bedding with allergen barriers and
TEXT CLAUDIA TAN AND DAWN CHEN PHOTOS 123RF.COM
of you. If you find yourself often waking mucus thin for it to flow smoothly. Steer clear keeping your pets out of your bedroom.
up with congested nasal passageways or a of caffeine or alcohol as they may cause Avoid having rugs and carpets as they trap
runny nose, here are ways to cope with your dehydration. dust easily. You should also wear a mask
easily irritated sinuses to set your day right. when you have to clean dusty areas in your
1 HUMIDIFIER
Dry air causes your mucus to become
3 HOT SOUPY FOODS
Hot liquids can help loosen mucus and
soothe dryness in your throat. Choose foods
house. If these measures do not suffice,
invest in an air purifier with an allergy filter
for a cleaner and more ventilated home.
thicker. This results in congestion of your that come with thin soup bases like chicken
nasal passages where mucus cannot be
drained out properly. The humidity in the
air has a huge impact on your sinuses. A
noodle soup. It may sound like an old wives’
tale but a study published in Chest Journal
found that chicken soup may contain anti-
5 HYGIENE
Practising good hygiene habits may be
common sense but it is something many of
humidifier provides moist air to effectively inflammatory mechanisms that improve us often take for granted. Grime and dirt
8 LIGHT EXERCISE
Brisk walks or slow jogs can help to
clear your sinuses as they may trigger your
passages to open up when you take deep
breaths. But it is important to know your
limits and stop immediately if it is worsening
your condition.
9 NASAL SPRAY
If your sinus issues persist despite
all the measures taken, consult a doctor
and get a prescription for a nasal spray.
There are several types of nasal sprays
like a decongestant that helps to clear the
stuffiness by shrinking the swollen tissues in
your nose. Other types include antihistamine
and corticosteroid nasal sprays. Your doctor
will be able to tell you what suits you best.
“I suddenly became
lactose intolerant after a bad
bout of food poisoning.”
DAWN CHEN DIDN’T EVEN KNOW THIS WAS POSSIBLE.
S
ometime last August, I had a I drink even the slightest hint of milk. gut health? I sussed out Dr Gwee Kok
serious bout of food poisoning. My Initially, I thought it was because I was Ann, medical director and consultant
stomach has not been the same still recovering from food poisoning. But after gastroenterologist at Gleneagles Hospital, to
since. From just food poisoning, seeing three doctors over the span of six find out more.
it turned into a long-drawn battle with an months and tracking my diet, I realised that
incredibly weakened digestive system and, my biggest trigger for an upset stomach is Is it possible to develop lactose
surprisingly, a severe case of secondary dairy. The worst culprits so far are fresh milk, intolerance after a bad bout of
lactose intolerance. ice cream (the tragedy!) and yogurt. food poisoning?
I’d never had a problem with dairy before I seriously never thought that this DR GWEE Yes, it is possible. The enzyme
this. I used to drink a cup of milk every other could happen to me – or anyone else for responsible for digesting lactose, which is
day and was a huge cheese eater. But since that matter. And I’d never heard of anyone known as lactase, sits on the tips of villi,
that August incident, I’ve come to accept that developing lactose intolerance after food the finger-like projections on the internal
my stomach will churn and I’ll have the runs if poisoning. So, just what happened to my intestinal lining. When there is an infection
C
ollagen is taking the wellness ADD THESE TO YOUR MENU TURN TO SUPPLEMENTS
world by storm. Once seen “The best source of collagen is from whole If you don’t eat much (or any) meat, you
strictly as a skin plumper and foods,” says McKel Hill, dietitian and founder may want to consider collagen powder or
smoother, it may have a whole of Nutrition Stripped (@nutritionstripped). If pills if you’re aiming for a higher dosage,
range of health and fitness benefits, you’re eating a high-protein diet, you should Dr Moyad says. Look for a supplement that’s
new research shows. be getting collagen, she says. All meat and approved for sale by the Health Science
For one, collagen seems to improve fish have it, but the things we rarely eat, like Authority (HSA). Start adding it to your
joint health. Athletes with exercise- the tendons, offer the most. So if you’re trying diet slowly: First, take 1,000mg for two to
related joint pain, who took 10g of to boost your levels, Dr Moyad suggests bone three weeks. If you notice perks – your joints
collagen daily had a reduction of broth, made by boiling those collagen-rich feel better or you fall asleep faster – stick
their symptoms, a Pennsylvania State parts. Egg whites and gelatin (as Jell-O or to that dosage. But if you don’t see any
University study found. mixed with milk and stirred into coffee) are effects, go ahead and increase your intake in
The protein, found naturally in your good options, too. increments of 1,000mg until you get results
skin, tendons, cartilage, and connective If you don’t eat meat, opt for plant sources or hit 15,000mg, whichever comes first,
tissue, may also help make you stronger of proline and glycine, two of the main amino Dr Moyad says.
and calmer. “Collagen contains the acids in collagen, Dr Moyad says. You can get
amino acids glycine and arginine, them in legumes like soya beans and spirulina, TIME IT RIGHT
which help the production of creatine, an edible blue-green algae that can be If you’re using collagen to step up your
a substance that enhances muscle added to smoothies, as well as agar-agar, a workout performance, consume it within
strength,” says Dr Mark Moyad, author substance derived from marine red algae that an hour after exercise, just as you would
of The Supplement Handbook: A Trusted can replace gelatin in vegan desserts, he says. with any other protein. People who did
Expert’s Guide to What Works & What’s so improved their muscle strength and
Worthless for More Than 100 Conditions. KNOW THE KEY PLAYERS mass, according to research published in
Glycine appears to have a calming Certain nutrients can kick-start the body’s the British Journal of Nutrition. That timing
effect on the nervous system, which production of natural collagen and maximise appears to be critical because your muscles
can improve sleep, Dr Moyad says. the effects of the collagen you get from may be able to use collagen better to grow
And it blunts the body’s inflammatory foods or supplements. Dr Moyad calls out immediately after a workout, study author
response to stress, protecting three vital factors: vitamin C and iron, which Denise Zdzieblik says.
TEXT MIREL KETCHIFF PHOTO TED CAVANAUGH STYLING SARAH CAVE/EH MANAGEMENT
the stomach lining from anxiety- are both essential for collagen production, On the other hand, if busting hunger
induced damage. and omega-3 fatty acids, which protect the is your goal, take satiating collagen in the
Since production of collagen slows in body’s collagen stores from damage. morning or afternoon, depending on when
your 30s, bumping up your levels could You can easily get them from foods you tend to get hungriest, Dr Moyad says.
be a smart move. But where you get it like bell peppers, broccoli, and citrus fruits Supplementing your breakfast or lunch with
and how much you take are important. (vitamin C), as well as shellfish, red meat, a dose of collagen (it’s tasteless, so stir it
Try this four-point plan to determine the and dark leafy greens (iron), and salmon, into a smoothie or even water) will help take
best sources and amounts for you. mackerel, and other oily fish (omega-3s). the edge off cravings
A QUICK DOSE
and macadamia sea salt, plus vanilla, or gingerbread creamer
15g of protein, these are smart – which contains 10g of collagen –
FIT
for life
S triking a good work-life balance usually becomes
a challenge once you have kids, and maintaining a
fitness routine is likely to become a fantasy, rather
than a reality. But working out is important as a
mum as it gives you the energy you need to run the
household and it relieves stress, amongst other
benefits.
Whether you’ve recently given birth or stopped
Then turn to the various workouts. We have
three sequences that’ll strengthen your body
from top-to-toe. The best part is, you’ll just need
roughly fifteen minutes or so to do each of these
home-based workouts, so fitting them into your
busy schedule will be a breeze.
PHOTOS 123RF.COM
Eva,
6 months
Healthy
Yvonne, 38
and
happy
Lea, 2 years
& 11 months
weeks pregnant
As a former school gymnast for 11 years, 38-year- uncomfortable to run when my baby got
old Yvonne Chee has been active her whole heavier,” says Yvonne.
life. She has always enjoyed sporting activities To keep up with her fitness regime, Yvonne
I work out because… I want to
stay healthy and because I enjoy
and switched to leisure running when she was also had to adjust to carrying more weight
the post-workout endorphin rush.
older. Yvonne completed her first marathon in around while running, and to learn to overcome
2007 and in 2013, she crossed the finish line of the fatigue she faced during her first and third
the Antarctic Ice Marathon and became part trimesters. “In order to cope, I adapted a flexible
To me, being a good mum
of the 7 Continents Marathon Club – an elite approach for my training. I didn’t have a target
means… loving my children
for who they are and providing
group of runners who’ve ran a marathon on all pace or heart rate to hit and I continued running
them with a safe and nurturing
seven continents. Globally, there are only slightly at a comfortable pace.” After all, a healthy
environment to grow up in.
over 200 members who qualify. Her next goal? mama means a healthy baby, and working out
Conquering the North Pole Marathon. during her pregnancy was a way for Yvonne to
Since she’s such an avid runner, it seems feel good about herself in spite of the physical
The thing I love most about
unsurprising that Yvonne has already completed changes her body was going through.
being a mum is… waking up to
my girls, watching them smile and
17 marathons to date. Her last marathon in March “Ultimately, it’s important to listen to
grow up and finally understanding
2017 saw her representing Singapore at the New both your doctor and your body. If you’re
what true and unconditional love is.
Taipei City Wan Jin Shi Marathon where she going through a normal pregnancy with no
finished with a personal best timing of 3hr 23min. complications, I’d advise expecting mums to
What she didn’t expect though, was that she was keep doing what they’ve been doing before they
My children make me… a happy
and contented person.
already six weeks pregnant with her second child got pregnant – be it yoga, pilates, spinning or
at the time. “Had I known, I definitely wouldn’t running – but to tweak the intensity and duration
have done a full marathon when I was still in of the workouts accordingly,” she says.
My biggest time-saving tip is…
to exercise during lunchtime at
my first trimester,” says Yvonne. Thankfully, her These days, as a mum to two young
work.
pregnancy went by smoothly and her second daughters, Yvonne only averages about five
daughter Eva was born in November 2017. hours of interrupted sleep each night before she
Pregnancy tends to be a time when many gets up at around 5am to run. Every workout is
If I only have five minutes
women scale back their workouts, preferring time away from her kids so she tries to sneak in
to work out, I will… pick up a
skipping rope and skip.
to err on the side of caution and take things her runs before they wake up. Though only four
easy. But staying active also has its benefits. months post-partum at the time of the shoot,
Throughout her second pregnancy last year, she runs daily for at least 50 minutes each time
When other mums tell me they
Yvonne kept fit by exercising daily. She took part as she’s training for the London Marathon in
don’t have time to work out, I
in eight races – of up to 10km each – while she April.
say… it’s about prioritising.
was expecting, and even finished in first place But don’t be fooled into thinking it’s easy.
during a 10km race she did when she was 20 When asked if there are days she wakes up and
My motto as a mum is… to try
my best. I won’t know everything
weeks pregnant. “I ran until I was in my seventh doesn’t feel like running, Yvonne will tell you
and may fail at times but at least
month of pregnancy. In the last two months of point blank: “Every day! But I push myself to do
I’ve tried and will learn from my
my pregnancy, I switched to working out on stair it knowing I’ll feel better after a run. Working out
mistakes.
climbers and elliptical machines at the advice is as important as eating and sleeping so if you
of my gynaecologist as it became increasingly make exercising a priority, it will happen.”
Doing a mix of
workouts has
helped her
cope with four
nya, 10
pregnancies &
motherhood
nyla, 6
dawn, 39
nykki, 2
lilliana, 9
ON LILLIANA Hoodie,
$44.95, from Seed
Heritage. Shorts, $29,
from Cotton On Kids.
Sports shoes, $79,
from Reebok Junior.
ON NATALIE Sports
bra, $65.60, and sports
shoes, $139, from
Reebok. Pants, $79.90,
from Topshop.
trips and late-night conference calls were the has played a key role in developing her
To me, being a good mum
norm. She made a career change in 2013 as daughter’s active lifestlye.
means... leading by example,
empowering my daughter to
she was looking for a new challenge, and the “As part of my time management, I try
be strong, and inspiring her to
rest, as they say, is history. and get a lot of my exercise in when she is
be the best that she can be.
Most notably, she’s become a formidable at school or before she wakes up, and then
competitor in obstacle course races. In I am free to watch her participate in her
2015, she was talked into trying out the own sports,” says Natalie.
My daughter inspires me
first Singapore Spartan Race by the CEO of As such, Lilianna started swimming
to... try new things and be a
better human.
Spartan Race Australia. “I had no idea what I since she was six months old and was
was in for,” she says. doing mini tennis and dance by the time
After the first race, she was hooked she was two.
My biggest time-saving
and has since gone on to compete in these Now, Lilianna does Brazilian jiu-jitsu,
tip is... always be prepared
for the next day. I go to bed
basketball, swimming and athletics. It has
with my clothes planned
always been Natalie’s intention to expose
ready, food organised and
Lilianna to various basic sports – the ones
bag packed so I can hit the
that will lay the foundation for her to do
ground running. Literally! The
anything, she says.
investment in taking those 10
Sounds overwhelming? Not for Lilianna.
minutes at night to do so pays
Even on Mondays, her only free day of the
dividends the next morning.
week, she chooses to do some physical
activities.
“On Mondays, I relax, watch TV and
If I only have five minutes
sometimes go for a swim or downstairs to
to work out, I will... do
push-ups, air squats, sit-
skateboard,” says Lilianna. “I want to be
ups, dips and burpees for
like mummy.”
50 seconds each, taking 10
Growing up in a household where
seconds of rest after each
fitness runs in the blood, and seeing her
exercise.
mother head out to run or hit the gym is
nothing unusual to Lilianna. That’s why
eating healthy and exercising has become
When other mums tell me
part of her lifestyle, says Natalie.
they don’t have time to
Under Natalie’s guidance, Lilianna has
work out, I say... you need
to make time as no one else is
learned to make healthy food and lifestyle
going to do it for you.
chioices on her own. She has only ever
eaten at McDonald’s once in her life and
she absolutely doesn’t mind that. Instead,
To me, working out is as
she starts every morning with a smoothie
important as... eating.
and regularly packs salads to school.
And when it comes to spending quality
My motto as a mum is...
don’t sweat the small stuff as
time as a family, working out together
no one is perfect. We are all
trumps other activities. They go for runs
doing the best we can.
and Natalie brings Lilianna along for
her athletics training twice a week and
bootcamp workout once a week.
everyday
1 LOW SQUAT JUMP 4 TRICEPS DIP floor). Keeping upper
Standing with feet Sit on floor with knees body still, straighten
hip-width apart, lower bent, feet flat, and legs so they form a
into a squat so that hip palms on floor directly 45-degree angle with
intervals
crease is just below below shoulders; lift the floor, then bring
knee level. Jump hips off floor several them back to start.
straight up and land in inches to start. Bend Scale up Crunch up
a low squat. elbows directly behind and hold upper-body
you, about 90 egrees, position as you do reps.
2 PLANK JACK
to the rescue
then straighten arms to
Start on floor in plank return to start. 7 LOW JACKS
on palms. Maintaining Scale up Walk feet Standing with feet
upper-body position, forward a few steps to wide, toes turned out
jump feet out and in. do dips. slightly, lower into a
Scale down Quickly squat so that hip crease
Your living room is a workout step one foot out, then 5 UP UP, DOWN DOWN is just below knee
the other, then back in. Start on floor in plank level. Maintaining low
waiting to happen, and we’ve on forearms. Lift right position, jump feet in
3 SUPER WOMAN forearm to plant palm and out.
got your quickie routine – the Lying face down on on floor, straightening Scale down Do
floor, lift torso a few standard jumping jacks.
kids can join in too! inches off floor and
right arm, then repeat
on left. Reverse
bend knees; reach movement back to Repeat exercises 1 to 7.
TEXT MARY ANDERSON PHOTO 123RF.COM
ifteen minutes is your sweet spot, says trainer hands back toward forearm plank.
Courtney Wyckoff, the creator of fitness ankles and hold for 55 8 PLANK HOLD
company Momma Strong, who designed this seconds. 6IN-AND-OUT ABS Start on floor in plank
workout so you can do it anywhere there’s Scale down Lift Lie face up on floor on palms. Hold for 1
enough space to hold a plank, With the right mix upper body (arms with hands under minute to finish circuit.
and intensity, “you won’t walk away thinking that extended forward) tailbone and knees Scale down Hold for
you have to fit in more.” Do as many reps of each and straight legs a few bent 90 degrees, feet 30 seconds; rest and
exercise as you can for a minute before moving inches off floor and in air (shins parallel to repeat.
on to the next. hold.
Six moves
to stand tall
1 hip bridge 4 bird dog
Lie face up on floor with Start on all fours on floor.
knees bent and feet flat, Simultaneously lift right
arms on floor by sides. Lift arm forward and left leg
hips, squeezing glutes, so behind you. Hold for 1
that body forms a straight count, then lower to start
line from shoulders to position. Switch sides and
knees. Hold for 2 to 3 repeat; that’s 1 rep. Do
TEXT MARY ANDERSON PHOTO 123RF.COM
build a
position. 5 heel-floor tap
Lie faceup on floor with
2 goblet squat arms by sides and knees
Stand with feet wide, bent with feet in the
H
so hip crease is slightly lower heels to floor with
Here’s how to keep your posture on point to below knees. Hold 1 count straight legs.
prevent imbalances and pain. and return to start. Do 12
to 15 reps. 6 Seated Spine twist
aving kids means lots of repetitive moves (toting, lifting, pushing) that can Scale up Hold a heavier Sit on floor with legs
tweak your alignment. But shoring up your postural muscles – the ones that dumbbell. extended in front of you.
get the most taxed doing all of the above – is actually pretty simple. You’ll Cross left leg over right,
want to do moves and stretches that counteract the imbalances you’ve 3 plank placing left foot on floor
created. Alycea Ungaro, owner of Real Pilates studios in New York City, Start on floor in plank outside right knee.
suggests using a 2-to-1 ratio: “If you’re weak on your left side – maybe it’s the on palms, with body Rotate torso toward left,
arm or hip you don’t use to carry your kid – do a side plank on your left arm, balanced between hands pressing right upper arm
one on your right, and then left again to even things out.” (The same ratio goes and feet. Keep abs tight against left knee and
for stretching, only the extra TLC is for your tight, overtaxed side.) so that your back is reaching left arm slightly
And when you’ve got 10 minutes, do the drills on the right from Shannon straight. Hold plank for 1 behind you, palm on
Crumpton, a postnatal fitness specialist in Montgomery, Alabama. She uses minute. floor. Hold for 30 to 60
these posture-strengtheners with her mum clients because, she says, “the best Scale down Hold for 30 seconds, then switch sides
defence is a good offence.” seconds, rest, and repeat. and repeat.
Your
belly,
back in action
Whether you’re
newly post-baby
or it’s been awhile
since you exercised,
these strategies will
help you rebound
with a core that’s as
strong and flat as
T
you need it to be.
here are some things you miss after having kids. “But abdominal wall—and not the muscles—that becomes
fit abs are definitely not something you need to say more elastic to accommodate your growing bump. For
goodbye to,” says Michele Olson, an adjunct professor your abs to tighten up, they actually need to regain
of sport science at Huntingdon College in Alabama, who their muscle memory, so to speak. “After pregnancy,
has done tons of research on training those key core your abdominals have to relearn working in their normal
muscles. range,” says Carrie Pagliano, a doctor of physical therapy
Will your abs be weak when you initially emerge at Georgetown University Medical Hospital, who has
from 40 weeks of pregnancy? “Yes,” Michele says, worked on rehabbing abs with postnatal women for 18
“because they’ve been overly elongated.” But they years. “The good news is that you can achieve great ab
won’t be irretrievably stretched out like last year’s conditioning at all stages—whether it’s three weeks after
Spanx. It’s really the connective tissue, or fascia, of the delivery or after you’ve had your third child.”
HIIT workouts to help burn off belly fat on to more intense exercises like jackknifes or plyometrics,
which also recruit your superficial ab muscles – the
and the exercises below to firm your obliques and rectus abdominis, a.k.a. six-pack muscles,”
Anna says. “Then your ab strength and definition will come
deepest abs. even quicker.”
forcefully pull it back navel deeper (but don’t hold your right leg directly in leg. Do 8 reps, then
in as you count “one” to your spine. breath) as you slowly front of you. Bending switch sides and
out loud (to make Do 20 reps. Rest swing your straight knee, return right repeat. Rest and
sure you’re not and repeat. arms up, then lower foot to floor. Do 8 repeat.
holding your breath). them to the reps, then switch legs
Do 20 reps, counting floor. Do 10 reps. and repeat. Rest and
aloud. Rest (taking Rest and repeat. repeat.
one big belly inhale
and exhale) and Scale up Scale down
repeat twice more. Hold 0.5 to 1.5kg hand Grab behind your
weights to perform the knees for support.
exercise.
#shaperun #weruntheworld
SHAPESINGAPORE
Limited edition
runner’s tote
designed by
Ang Ku Kueh Girl.
shape.com.sg
SINGAPORE
SINGAPORE’S ONLY MIND & BODY GUIDE FOR WOMEN
Get Fit
SCULPT YOUR BEST BODY EVER!
VER!
The
sound of
music
Hitting the gym can get boring after
a while, so do this one thing to love it
more: Listen to music. According to a
study by Brunel University in London,
those who plugged in to upbeat songs
enjoy working out 28 per cent more
than those who listened to nothing at
all, and 13 per cent more than those
who tuned in to a TED podcast. “We
showed that music has the potential
to increase beta brain waves and elicit
a more positive emotional state,” said
Brunel psychophysiologist and lead
author of the study, Marcelo Bigliassi.
So, go reorganise your Spotify
playlists already. They might make a
real difference to your #fitgoals.
PHOTO 123RF.COM
SHAPE
SHAPEMAY
MAY2018
2018 ||GET
GETFIT
FIT|| 53
51
Get Fit News
Q
MIND BEFORE BODY
DO (the now) YOU
As a group instructor at many events, I get
“How do I motivate myself to get to work with tons of women. And I’m always
overwhelmed by those of you who admit that
pilates – moves like small concentrated leg bench instead of a flat one. Aim for doing judgment.
circles and isolated side kicks – walking 15 to 25 reps with enough weight so that JEN WIDERSTROM IS A FITNESS EXPERT, LIFE COACH, AND
lunges, and weighted hip thrusters: Sit on those last reps are tough to do – embrace THE BEST-SELLING AUTHOR OF DIET RIGHT FOR YOUR
the floor with your back against a weight the struggle! PERSONALITY TYPE.
• Pregnancy weight
gain, fast living • Self disciplined,
catching up. consistent, pre-
pregnancy figure.
• Life seems harder
• Healthy inside
than a few years
ago, low energy,
O
OR and out.
always tired. • Confident.
• Purposely avoid • In control.
family photos, no
longer confident.
LONDON | MANCHESTER | MARBELLA | HONG KONG | SYDNEY | DUBAI | AMSTERDAM | LOS ANGELES
Get Fit News
UP YOUR
GAME
Running will be much more
effortless when you’re in
these high-performing
(and stylish) shoes.
Under Armour Hovr Sonic Women’s
Running Shoes (from $179)
Under Armour’s latest cushioning
technology, Hovr, strikes a fine balance
between cushioning, responsiveness
and energy return, giving a lifting Asics Gel-Nimbus 20
effect with every stride. Suitable for Platinum Women’s Running
long distances, these kicks have soft, Shoes ($289)
flat-knit uppers for optimal ventilation Built for runners of all levels,
so your feet stay dry even in humid this is the lightest model
conditions. The firm tongues and in Gel-Nimbus history. The
external heel counters provide a snug, shoes use Asics’ proprietary
locked-in fit. FlyteFoam midsoles that are
the perfect combination of soft
and springy. Plus, this platinum
New Balance Fresh Foam design features a metallic heel
Lazr HypoSkin Women’s counter, reflective stripes and
Running Shoes ($159) a special-edition sockliner –
Thanks to the low-cut something the style-conscious
bootie construction, these wouldn’t want to miss.
sleek shoes are easy to slip
on. They boast a sock-like
fit, and uppers made of
a lightweight, supportive
material called Hyposkin
which adapt to the shape
of your feet. Deep, laser-
engraved flex grooves in
the midsoles improve shock
absorption and allow your
Merrell Bare Access Flex
feet to move naturally.
Knit Women’s Trail Running
Shoes ($189, Royal Sporting
House)
These barely-there knit
Reebok Fast Flexweave Women’s shoes are just what you need
Running Shoes ($149) to conquer a trail run. The
The uppers are made with a figure-8 weave stretchy uppers hug every
method that offers tailored flexibility in contour of the feet, so you’ll
the forefoot and midfoot areas. Pressure- always be in control whether
mapping technology is used in the outsoles you’re sidestepping a branch
to ensure maximum responsiveness and or navigating a slope. The
stability. Good for speed runs and races. grippy outsoles give great
traction and ground feel too.
TEXT ESTELLE LOW
shape.com.sg
SINGAPORE
SINGAPORE’S ONLY MIND & BODY GUIDE FOR WOMEN
Get Fit
Fluid
power This new low-impact
toning method is a mix of
finely tuned moves using
light resistance and zero
pulses. And it’s seriously
caught on, thanks to the
streamlined silhouette
it can shape, plus the
strength it builds into
FIT FASHION
every movement. Mei L’ange Mya swimsuit
(www.meilange.com).
Roxanne Assoulin
Straight Away Hoopla
earrings (www.
roxanneassoulin.com).
FIT FASHION
Camilla and Marc Riley
Rouched shirt (www.
camillaandmarc.
com). Lamarque
Mariel crop top (www.
lamarquecollection
.com). Kacey | Shana
St. Tropez bikini bottom
(www.kaceyshana.com).
Aldo Elitivia sneakers
(www.aldoshoes.com).
Jenny Bird Serra ring
(www.jenny-bird.com).
Get Fit
SMART
MOVES
We asked Stephen to
develop a sample of his
method, using his inventive
glider exercises, that would
especially tighten the lower
body, a P.volve speciality.
Extending your leg fully with
the ball of your foot pressing
into the glider is key, he
says. It puts an emphasis
on building strength
throughout the eccentric, or
lengthening, motion of an
exercise. “You’re constantly
stretching the muscle and
working it from end to end
for a lean look,” Stephen
says. “Plus, every move
is full body, so you’ll burn
through calories.”
FIT FASHION
PH5 Iris Asymmetric dress
(www.shopbop.com). Nike
Roshe One sneakers (www.
nike.com).
HOW IT
WORKS
Do these moves in the order
shown for the number of
reps indicated. To scale up b
the standing glider moves,
incorporate a resistance band
looped around ankles. 1 STANDING SIDE SQUEEZE
[A] Stand with feet hip-width apart, holding a
TOTAL TIME dumbbell in each hand. Step extended right leg
Up to 45 minutes behind you, resting on forefoot (heel up), and raise
right arm straight overhead, palm forward to start
YOU WILL NEED (left arm remains bent by side). [B] Engaging left
Free weights, Sliding discs glute, bring bent right knee out to side at hip level as
you rotate pelvis 90 degrees to the right and lower
right arm toward knee. (Squeeze right obliques and
2 CROSS-BODY TWIST
AND REACH
[A] Stand with feet hip-width
apart, holding a dumbbell in
each hand. Step extended
right leg behind you, resting
on forefoot (heel up),
and raise left arm straight
overhead, palm facing right,
to start (right arm remains
bent by side). [B] Bring
right arm across body at
chest height, rotating torso
toward right and reaching
up through left arm, as you
extend arm out to left side.
a b
Return to start.
3 BOOMERANG
[A] Start on floor in plank on palms, with each
foot atop a gliding disc. [B] Keeping upper
body still, slide both feet up and out to sides in
a half-circle motion (don’t bring feet up beyond
waist level and keep your hips from piking up).
[C] Then pull knees in toward chest as you slide
feet together (squeezing core, glutes, and inner
thighs). Reverse motion back to start position.
c
REPS 8
MEET OUR
MODEL
Maryna Linchuk
(@marynalinchuk1)
not only glides beautifully
down runways for Victoria’s
Secret but also has her
P.volve moves down: She’s
a regular at the studio. “It
helps me build lean muscle
and feel strong,” she says.
Maryna is seen here wearing
Adidas UltraBoost Parley
sneakers made from recycled
ocean plastic to support
the Parley eco-charity. “I’m
an ambassador for Parley
because I’ve always been
passionate about preserving
the seas,” she says.
FIT FASHION
Adidas UltraBoost Parley
sneakers (www.adidas.com).
TLA by Morgan Stewart Navy
bra (www.touchelosangeles.
com). Tory Sport Chevron
leggings (www.torysport.
com).
SCALE DOWN
Keep arms by sides.
5 TWIST OPEN
[A] Stand with feet hip-width apart, right forefoot
atop a gliding disc, and arms bent out to sides at chest
height (hands stacked in front of chest) to start.
[B] Slowly slide right foot out to side, pivoting
on forefoot, as you rotate hips and torso toward
left. Squeeze glutes and return to start.
a b
FIT FASHION
Kendall + Kylie Mesh Striped
dress (www.kendall-kylie.
com). Monika Chiang Giada
sandals (www.monikachiang.
com). Tommy x Gigi Gigi
Hadid Racing gloves (www.
tommy.com).
GET
LEAN
AND
MEAN
Strength sets meet
the adrenaline rush
A
of boxing for a
hard-hitting routine.
Bring it on.
YOUR
As if boxing didn’t already pack
WORKOUT
a huge calorie-burn payoff, INTENSITY
Rumble gym in New York City Hard (RPE:* an 8 or
has remixed the usual rounds a 9 out of 10)
of punches to include high-
intensity strength training so TOTAL TIME
you’ll maximise your afterburn 35 minutes
too. “I designed the workout
to represent a 10-round fight YOU’LL NEED
A pair of 5- to 15-pound
that incorporates the science
dumbbells, a timer
of boxing, HIIT, and metcon
(try a free app
[metabolic conditioning],” says
like Interval Timer)
Noah Neiman, a Rumble co-
founder and a Nike-endorsed CALORIES BURNED
trainer. total-body workouts on top to lean out – throwing punches 387 (this calorie burn is
Rather than go all 10 rounds of each other (in boxing, the at a rapid-fire pace burns some based on a 63.5kg woman).
with a heavy bag (Rumble uses a power behind your punches 400 calories per hour.
water-filled Aqua Punching Bag should be generated from your Noah designed this *Rate of perceived exertion;
to cushion the blows), you start legs and core, not solely your weights-and-shadow-boxing see www.shape.com.sg/rpe
with three rounds of boot camp arms). The strength intervals combo routine to get you
moves using dumbbells. These turn up the resistance of a plenty sweaty. See the Punch HOW IT WORKS
are followed by three rounds typical boxing routine, while Guide (next page) for form Start with a 5-minute warm-up
of punches and then two more the non-stop series of punches pointers on each of the (do 1 minute each of walking
lunges, trunk twists, high knees,
rounds of boot camp, before will have your muscles – and punches, then go to it.
jumping jacks, plank), then
finishing with another couple of metabolism – seriously burning. “You’ll walk away from this complete each 3-minute round
rounds of punches. “It’s an amazing way to build workout smiling and drenched,” as indicated; rest between
The result is like stacking two stamina,” Noah says. And also Noah says. rounds only if needed.
•20 tuck jumps down and then throw a jab, then •Front Uppercut, Back
Scale down Do squat jumps
instead of tuck jumps. your own cross as you stand.
•20 chatter five-sixes: Shuffle
Uppercut, Front Uppercut,
Back Uppercut
Scale up Do push-ups during
burpees.
in any your foot position as you throw
a front uppercut and then a ROUND 10
ROUND 4
situation,” back uppercut.
•10 push-ups with mountain
•Cross, Cross, Front Hook
•Jab, Jab, Back Uppercut
Do each of the four punch Noah says. climbers: Between push-ups, do •Front Hook, Back Hook,
combos for 45 seconds. Throw two mountain climbers. Front Uppercut
the first punch in each combo Scale down Do regular squats. •Jab, Cross
Magic Motion
Pro Padded
sports bra,
$89.90. Cardio
capri, $129.
SHAPE SPECIAL
even if you’re anxious, protecting your heart, research from Penn State University shows.
Next-level
grilled
cheese 2
Next, layer on
PHOTO TED CAVANAUGH FOOD STYLING JAMIE KIMM PROP STYLING SARAH CAVE/EH MANAGEMENT
fruits or veggies:
+ Freshly sliced + Greens, like
figs, persim- spinach,
mons, pears, or arugula, or
apples shredded
+ Whole brussels sprouts
cranberries + Caramelised
5
+ Jams, like onions
blueberry or fig + Sun-dried
+ Roasted tomatoes
vegetables, like + Marinated
kale, zucchini, artichokes or
or peppers olives
Breakfast jars
TWO MORE
TOTABLE
MEALS
Fuel up with new
This homemade omelette is actually workday friendly – it cooks in takes on cereal and
two minutes flat and withstands travel. Just add the ingredients to French toast
a jar, and when you’re ready to eat, shake it and microwave, says chef
Kathryne Taylor (@cookieandkate), the author of the new vegetarian CINNAMON-
PECAN QUINOA
cookbook Love Real Food and the food blog Cookie + Kate. Quarter and core a small
Fuji or Gala apple. Set
one quarter aside, then
chop the rest. In a 470ml
mason jar, combine the
chopped apple and 1½
teaspoons each coconut
oil and pure maple syrup.
Microwave until tender,
“You can also make it 2 to 3 minutes. Carefully
with cheddar, a bell remove the jar from
pepper, salsa, cilantro, the microwave, add ½
or whatever you have teaspoon cinnamon, and
on hand.” stir to combine. Then add
1 cup leftover cooked
quinoa and stir well.
Microwave until quinoa is
warmed through, about
30 seconds more. Thinly
slice the remaining apple;
top mixture with sliced
apple, 2 tablespoons
chopped pecans, and
1 teaspoon shredded
coconut.
PHOTO TED CAVANAUGH FOOD STYLING JAMIE KIMM PROP STYLING SARAH CAVE/EH MANAGEMENT
banana into 0.5cm-thick
rounds and a slice of
whole grain bread into
2.5cm squares. Remove
lid and add half the bread
and then half the banana,
followed by the remaining
GREEK OMELETTE WITH FETA, TOMATOES, AND OLIVES bread and banana. Cover
the jar and flip over until
SERVES: 1 liquid reaches the lid,
> ¼ tsp extra virgin olive oil microwave until the omelette
then shake well. Remove
ACTIVE TIME: 2 MINUTES > Freshly ground black pepper rises to 5cm from the top of the lid and microwave jar for
> Salt jar and the eggs are mostly set, 1 minute. Wait 10 seconds,
TOTAL TIME: 10 MINUTES 1½ to 2 minutes. Let rest for 5 then microwave until
1. Add the eggs, feta, tomatoes, minutes. 80 per cent of the liquid
> 2 eggs olives, scallion, basil, olive oil, is absorbed, 30 to
> ¼ cup crumbled feta cheese about 5 twists of fresh pepper, 3. Carefully remove jar from 60 seconds more. (If
> 10 cherry tomatoes, halved and a pinch of salt to a 470ml microwave. Sprinkle with basil mixture starts rising in
wide-mouthed mason jar. Screw if desired. the jar, pause cooking for
> 5 kalamata olives, pitted
10 seconds.) Let rest for
and chopped on the lid.
5 minutes and carefully
> 1 scallion, thinly sliced Nutrition facts per serving remove, then drizzle
(about 2 tbsp) 2. Just before cooking, shake 311 calories, 23g fat (8.9g with 1 tablespoon peanut
> 2 large basil leaves, thinly sliced, until the mixture is well saturated), 6g carbs, 19g protein, butter and pure maple
plus extra for garnish (optional) blended. Remove the lid and 1g fibre, 1,182mg sodium syrup to taste.
shape.com.sg
SINGAPORE
SINGAPORE’S ONLY MIND & BODY GUIDE FOR WOMEN
Eat Right
Powered
by nature
Vegan and vegetarian diets can
fuel your energy and improve your
workout, the latest science shows.
Here’s why, plus some fresh and
satisfying ideas.
M
ore and more
fit women are
choosing vegan
and vegetarian
eating plans, driving their
workouts with veggies, fruit,
beans, nuts, and seeds. And it
works. “Vegan and athlete don’t
seem like they should go together,
but a lot of people are surprised
to find that plant-based eating
improves their performance,” says
Matt Frazier, a coauthor of The No
Meat Athlete Cookbook.
in a study at Arizona state
University, vegetarian and
vegan endurance athletes had
better cardiovascular fitness
than – and were just as strong as
– meat-eating athletes, perhaps To fire up
in part because these diets are for tomorrow
typically higher in healthy carbs, morning’s
says study author and dietitian cardio
heidi lynch. Vegan and vegetarian
runners also eat better overall,
other research shows.
“When you train hard, you
Loaded Spaghetti SquaSh
burn more energy and put stress From The no Meat Athlete Cookbook by Matt Frazier and Stepfanie Romine
on your body,” says dietitian and
certified running coach Claire SerVeS: 2 > ¼ cup sun-dried tomatoes, 3. in a medium bowl, stir together
shorenstein. ActiVe time: 10 minuteS chopped the red peppers, spinach,
“you need to eat more as > 1 cup homemade or store- artichokes, olives, chickpeas,
totAl time: 55 minuteS
bought marinara sauce
Food sTyling JaMie KiMM PRoP sTyling eMily Mullin/hello artiStS
antioxidants, like fruits, veggies, > Black pepper divide the vegetable mixture
nuts, and seeds. They help > dried herbs, such as 1. Preheat the oven to 200 between the halves. Top with
counteract the stress and reduce oregano or basil deg C. line a baking sheet remaining marinara and bake for
> 2 jarred roasted red with parchment. 15 minutes.
the risk of injury.”
peppers, chopped
As for protein, most vegans > 2 cups baby spinach, 2. slice the squash in half, scoop 5. garnish with basil and serve
get plenty, as long as they eat chopped out the seeds, and sprinkle with cashew cream if desired.
a wide variety of whole foods, > ½ cup canned or frozen the insides liberally with salt,
Claire says. Tofu and tempeh are and thawed artichoke hearts, pepper, and dried herbs. Place nutrition facts per serving
roughly chopped on baking sheet, cut side down, 456 calories, 11g fat (1.1g
great sources, as are whole grains,
> ¼ cup pitted kalamata and bake about 30 minutes or saturated), 78g carbs,
legumes, nuts, and seeds. olives, chopped until the squash is fork-tender 15g protein, 19g fibre,
When going meat-free, be > 1 cup cooked chickpeas and cooked through. 1,657mg sodium
hoMe-cooK advantage
faSt fuel
Prepping plant-based
meals can be easy and
quick – these recipes
require 20 minutes or
less of hands-on time.
SerVeS: 8
ActiVe time: 20 minuteS 1. in a medium bowl, whisk together the 4. heat a pan over medium-high heat and
totAl time: 30 minuteS masa harina and salt. slowly stir in the warm add oil to coat. When the pan is hot, add
water until combined, then stir in corn, using the cakes in batches and cover with a lid.
hands if needed. Cover dough and set aside Carefully flip the cakes after about 3 minutes.
> 1 cup masa harina for 10 minutes. Replace the lid and cook the other side,
> 1 tsp sea salt, plus more for seasoning about 3 minutes more.
> ¾ cup plus 2 tbsp warm water 2. in a food processor, pulse together the
> 1 cup corn kernels, from 1 large ear beans, lime juice, and a pinch of salt until 5. When corn cakes are done, transfer to a
boiled or grilled corn almost smooth. Taste and add more salt or platter. Add a slather of black bean spread
> 1 430g can black beans, drained and lime juice if needed. and your toppings and serve.
rinsed
> 2 tbsp fresh lime juice, or to taste 3. divide the dough into eight equal pieces, nutrition facts per serving
> olive, grapeseed, or coconut oil then roll them into balls. one by one, place 502 calories, 44g fat (6g saturated), 25g
> toppings like shredded greens, each ball between two pieces of parchment carbs, 5g protein, 5g fibre, 638mg sodium
avocado, hot sauce, salsa, and or plastic wrap and use the palm of your hand
pickled radishes to gently flatten it into a 0.6cm-thick cake.
To reboot
after
a class piStachio
coconut
SquareS
From one Part Plant
by Jessica Murnane
SerVeS: 12
ActiVe time: 10 minuteS
totAl time: 20 minuteS
2. in a food processor
with the s blade attached,
process the pistachios,
oats, and salt for about 30
seconds, until they start
to form a meal. While the
motor is still running, drizzle
in the maple syrup and olive
oil until the meal begins
to come together into a
crumbly, almost-wet dough.
nutrition facts
per serving
132 calories, 9g fat
(2g saturated), 12g carbs,
TA P f o r
more 3g protein, 2g fibre,
95mg sodium
Sign
up
here!
http://campaign.sphmsolutions.com/tastesociety/
Eat Right
You
can
stop
cutting
carbs
They boosT your
energy and help
TEXT lesley rotchford PhoTo 123rf.com
to efficientently rededuci
cing
ng
g and
an preve e nting
puffiness ess ar
a oun nd the
hee eye
e s. Look for eye
ey
produc
duc
ucts tha
ucts th t are
re genen
ntle
t , but
tl b help to firm
and hy hydrd te the skkin lik
dra ke Three
ike e Balancing
Treatm
atmment
e Eye
en e Loti
L tionon ($($108
10 , Tang
108 a s). When
app ply
lyiing sk
skinca
ncarere to
o the e ar
a ea,
ea
a, use your
finge
finge
fin gerss to appl
ger apply yeeye
ye cream am in a rolling
circul
circular
cu ar mmototion ununde
d th
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eye, fr
f om the
nose brid dgge e to
towward
ardss the temempleple.. This will
ple
improve lymphat mphatic dr dra
rain nage
gee and easea
puffiness. Repe epeat
ating
ng tthhe sa
s me motmotionio
along the br brows
ow to towar
wards d the
ds e te
templ
m es wil
mpl w l
also help de ecre
crease
ase pu
puffi
ffinnesss.
s
Tired eyes
When people say “oh, you look tired”, it is
more often than not in reference to your
eyes. Stress can lead to sleeplessness, which
translates to dark circles and eye bags as
circulation is adversely affected. This mars
the brightness of your peepers, making eyes
look drawn, droopy, and dull.
We know that getting at least eight
hours of sleep is easier said than done. But
try to switch off and wind down an hour
before bedtime. read a book or watch a
relaxing show. as for eye care, pick an eye
cream with caffeine to boost microcirculation
and use an eye massager to stimulate the
area to zap eye bags and dark circles. To
conceal those eye circles use a cream-based
concealer that’s made for the eye area so
the formula won’t cake and sink into fine
lines and creases as your eye area moves dry, flaky skin signs of the stress you’re under, the
a lot. Instead of just applying concealer to Skin’s moisture levels can take a hit when negative effects can manifest in other
the small stripe under the eye, spread it in you’re stressed, so load up on lightweight ways such as through your hair. It
an inverted triangle shape extending down water-based moisturisers to replenish could be thinning, meaning growth
to the top of your cheeks, this will hide any moisture. at night, use a richer lotion or is slowed down, greying, or worse…
TEXT Melissa Chew for www.herworld.CoM phoTo 123rf.CoM
dullness more effectively. cream formula which also helps to lock falling out. If you notice that your hair
moisture in while skin repairs itself internally. isn’t growing as fast as usual or if your
skin breakouTs shower drain cover is getting clogged
Skin can react in many different ways when dull, sallow complexion with fallen strands at a faster rate,
you’re stressed. Basically skin becomes When you’re all tensed and tired out, your that’s a red flag. See a trichologist for
imbalanced, so you can bid goodbye to a skin will inevitably look it too as blood flow professional assessment or advice. or
perfectly flawless complexion when you’re and circulation will take a dive. Slough off if you can manage stress on your own
under continuous pressure. To deal with acne dull, dead skin and rev up skin’s turnover and just need a little hair help, try a
breakouts, you need two things – a zit-drying by using a gentle face scrub every alternate scalp-stimulating lotion or even a
solution and a pimple concealer that has day. and use a tinted moisturiser to put hair supplement.
anti-inflammatory ingredients. The former some healthy colour into your face until the
usually has salicylic acid and tea tree oil to stressful period passes.
disinfect and soothe the war zone. and the
TA P f o r
latter covers the offending spot and also has Hair problems more
treatment benefits to help it heal. Even if your skin doesn’t show any obvious
Hydrating heroes
Y
CM
MY
CY
U
CMY
se a face mask a day to keep skin dryness and dullness away. This is something
sheet of this face-and-neck mask is
I’ve been practising religiously for the last five years and it has seriously made
K
● For Beloved Girl Skin Renewal leaves my complexion more radiant after office. The masks are made of a bio-
Mineral Cloud-Silk Mask ($16 for each use. cellulose material that’s said to enhance
three sheets, www.sephora.sg) your skin’s absorption of the essence.
The key ingredients in this silky ● Clarins Super Every use guarantees a firmer,
mask are calcium derivatives and Restorative Instant deeply hydrated and more luminous
botanical extracts to speed up your skin’s Lift Serum Mask complexion. I always use this the night
natural skin renewal process. This helps to ($38 for a sheet or before big events like weddings and
minimise the appearance of pores while $160 for five sheets) find that I hardly need to use any base
imbuing skin with a healthy glow. Talk about a luxurious experience. Each makeup the next morning.
Icy cheeks
“This season’s take on radiant skin: a
dusting of opalescent lavender, cream, or
even blue highlighter,” says Huda Kattan
(@hudabeauty), the founder of Huda
Beauty. It’s a far cry from the golden
bronzer we’re used to seeing in spring. But
these hues are just as flattering, and they
create a pretty, ethereal glow on any skin
tone. Use a fan brush to dust a sheer layer
of powder to the top of your cheekbones.
Because it’s iridescent and shifts as it
catches the light, it really makes
cheekbones pop, Huda says.
Pearly lips
“Lip gloss is making a big bang this
season with new colour-shifting finishes,”
says Wende Zomnir (@udwende), a
co-founder of Urban Decay Cosmetics.
“We were able to load transparent glosses
with more pearl pigments than ever to
create a holographic effect that makes lips
look fuller,” she explains. “And despite all
that shimmer, the glosses feel cushiony,
not gritty.” Wear one on its own, Wende
says. Or do as she does: Take a deep wine
lip liner (Urban Decay 24/7 Lip Pencil in
Hex, $32) and line only the corners of the
mouth. Then blend that out towards the
middle of your mouth, and layer a
prismatic gloss on top. “The liner acts like
a stain, giving my lips a little bit of colour
and more dimension and helping the gloss
stay on longer,” she says.
TIP
“I do most
of my concealing at
the end of my makeup
application. Then I use
a fluffy shadow brush
dipped in concealer
to soften hard
edges around my eye
makeup or lipstick,”
recommends celebrity
makeup artist
Katie Jane Hughes
(@katiejanehughes).
Camo queens
From blue circles to red blem
mish
hes, th
hese concealers
cover thhe skin-issu
ue spectrum.
TEXT KATHERINE DESLOGE PHOTOGRAPHY CLAIRE BENOIST STYLING WENDY SCHELAH/HALLEY RESOURCES
1/TWO GOOD 2/INSTANT FILTER 3/AN OUNCE OF 4/PRIZE FOR EYES 5/DOT, DOT, DONE!
Hide blemishes and Benefit Boi-ing PREVENTION The nine hydrating Concentrated yet
highlight your best Airbrush Concealer Skin-loving ingredients botanicals in Onomie fluid enough for a
features with L’Oreal ($35, Sephora) is like hyaluronic acid Bright Concealing natural finish, Pixi
Paris Infallible Pro- your new real-life and peptides help Elixir (prices vary, Beauty Pat Away
Glow Concealer (prices retoucher. The buttery IT Cosmetics Bye Bye www.ebay.com) Concealing Base
vary, www.qoo10.sg). formula melts into Under Eye Illumination ensure that your ($18.65, sg.iherb.com)
The formula’s texture is skin instantly – and Anti-aging Concealer undereyes stay comes with a finger-
easily buildable for the imperceptibly – to fix ($42, Sephora) lessen hydrated all day. The tip-shaped applicator
effect you’re after. any imperfections. the look of wrinkles subtle tint does away for precise placement
now and over time. with dark circles. on problem areas.
COME
CLEAN
REMOVE YOUR MAKEUP IN A JIFFY.
O
bsessed over the clear and
dewy skin of Koreans? The
secret lies in double cleansing,
and it often begins with an oil
cleanser. Oil cleansers are effective in
removing makeup and they give your
skin a deep cleanse without drying it
out. Here are the best cleansing oils
for you to add to your beauty regime.
STYLE UP
These gorgeous pieces from
DKNY’s Sport collection will take
you to the gym and beyond.
Spotlight
GO THE DISTANCE
Running will never feel quite as dreadful with this pair
of well-cushioned, lightweight trainers. Suitable for
both indoor and outdoor use, the parametric midsole
construction of these Skechers GOrun Mojo shoes provides
support and stability so you can clock in those kilometres
with ease. Your feet will also be kept fresh and dry with the
breathable mesh uppers.
Priced at $109 at key Skechers concept stores. Visit NO MORE STAINS
www.skechers.com.sg. Fact: Stains that aren’t visible to the naked eye
may cause your clothes to become dull, yellow and
smelly over time.
Using Top Nanox Ultra Concentrated Liquid
Detergent will combat this problem. It contains
plant-based washing ingredient MEE+ that deeply
penetrates into the fibres of your clothes to break
down stains efficiently. Choose between Deo Bright
that restores brightness and Anti-Bacterial that
comes with antiseptic properties. We love how
amazing both the detergents smell.
Priced at $6.95 for 450ml at leading
supermarkets and retail outlets.
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