Sports, Health & Wellness

last SG · 2013-09-23T13:35:11+00:00

dedicated thread to share tips and experiences on leading a healthy lifestyle or working out to get tt toned body

FireIce SG

The best way to cook an egg for weight loss http://bit.ly/2qQzQ5n

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Six diet tips to stop feeling bloated http://ebx.sh/2pRq58s

jackchew01 SG

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According to a new study that was published in The Journal of Allergy and Clinical Immunology, women are more likely than men to have food allergies. The study looked at 2.7 million adults and children who got care at a health facility in the Boston area between 2000 and 2013. Researchers don’t know why women are more prone to food allergies, just that they are. Along with women, Asians are also the most likely to have a food allergy.

There is some good news, though: Although rates of food allergies have gone up in the past decade, only 3.6 percent of Americans actually have a food allergy. That’s not great, since everyone should really be able to eat whatever they want, but that’s a lot less than researchers previously believed.

Of the almost 100,000 patients that had food allergies or an intolerance, about half showed symptoms like a rash, coughing, or vomiting. There were only 16 percent that had super-serious anaphylactic reactions. The researchers concluded that even given that low-sounding number, a lot more tests have to be created and done on children to identify food allergies as soon as possible (because no one wants to be surprised by a severe peanut allergy).

According to the study, the most common allergies were to shellfish, fruits or vegetables, dairy, and peanuts. Scientists are still really stumped as to why it’s usually those certain food groups that can hurt humans. To treat allergies, doctors are doing some crazy, state of the art work, too, like Dr. Kari Nadeau, the director of the Stanford Alliance for Food Allergy Research. Her team is trying eradicate food allergies by desensitizing people to their food allergies. It’s risky, but over time, she’ll administer trace amounts of the food. The goal is that eventually, the body will build up its own defense to the allergy.

It’s going to be a few more years until that’s a reality, though. For now, just make sure you know what you and your friends are allergic to so you don’t hurt each other at a summer picnic — especially if those friends are women and more likely to be affected.

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FireIce SG

If you've been avoiding carbs like the plague while trying to lose weight, it's time to stop.

Carbohydrates are essential for energy - they get broken down into glucose before being absorbed by your body, and glucose helps to fuel your activities.

The trick is to eat nutrient-packed, starchy carbs, instead of just loading up on simple sugars like chocolates or pastries.

Here is a list of carbs you can eat to complement your weight-loss efforts while maintaining a balanced and healthy diet.

There are so many ways to prepare barley. This yummy grain can be used in drinks, desserts, soups and in mains.

Various studies have shown that eating diets high in whole grains and fibre helps to reduce the risk of heart disease.

Barley has both, but choose hulled barley over pearled barley as it is the most nutritious.

Swap out your regular pasta for whole-grain varieties instead. It tastes just as good, but is full of fibre and minerals.

A higher intake of whole grains is associated with a reduced risk of obesity, diabetes and cardiovascular disease too.

Naturally gluten-free, this is perfect for celiac sufferers.

It is also one of the rare plant-based foods that is considered a protein as it contains all nine essential amino acids. Quinoa is a good source of fibre, iron, magnesium and potassium as well.

One of the biggest benefits of oatmeal is its ability to help lower bad (LDL) cholesterol levels.

A recent study published in the British Journal of Nutrition further reaffirms this as its researchers found that eating oats helps to reduce multiple markers of cardiovascular disease. Go for rolled oats or steel-cut oats to get the most benefits.

Keep your blood sugar levels from spiking with brown rice instead of white rice. It will make a big difference to your diabetes and obesity risk as brown rice has a lower glycaemic index and takes longer to digest. The fibre will keep you fuller for longer.

These spuds are high in beta-carotene, vitamin A, fibre and potassium. A 100g serving helps you meet more than your daily vitamin A requirements.

Yes, these are considered carbs as well. Eat them in their pure form where possible, instead of blitzing them in a juice. That way, the fibre will fill you up and the sugar will take longer to hit your bloodstream.

This article first appeared in Shape.com.sg, the only women's health and fitness magazine in Singapore.

GabbieFaveSG SG

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They may be pungent and give you bad breath, but allium vegetables such as onion and garlic pack a punch when it comes to health benefits. Research studies have linked the consumption of onion and garlic, as well as other allium vegetables such as scallions or shallots, leeks and chives, to a decreased risk of cancer, particularly cancers of the gastrointestinal tract.

Onion and garlic, commonly used in curries, marinades, soups and salads, are among the oldest cultivated plants in the world. Ancient medical texts from Greece, Egypt, Rome, India and China, mention therapeutic applications for onion, garlic and other allium vegetables.

Onion and garlic get their pungent flavour from their sulfur-containing compounds which also give them their anti-cancer properties. Both these vegetables are also a rich source of antioxidants (flavonoids and phenols), vitamins and minerals. Garlic is particularly rich in minerals, with 100g of raw garlic containing 401mg of potassium, 153mg of phosphorus and 14.2mcg of selenium.

Cooking has not been found to impact the protective effects of onion and garlic.

3 ways onion and garlic are good for you:

Cancer-prevention: Extensive research on onion and garlic points to their protective effects in relation to stomach, colorectal and oesophageal cancers. Evidence suggests that the compounds in onion and garlic suppress the proliferation of cancer cells.

Detoxification: Onion and garlic have also been found to help remove toxins from the body. A study conducted at the Fred Hutchinson Cancer Research Center in Seattle in the USA found that eating a teaspoon of fresh garlic and a half cup of onions daily increased the levels of a key enzyme which helped to remove toxins from the blood cells of healthy women.

Cholesterol and heart disease: There is evidence that garlic can help to prevent heart disease by slowing down the buildup of plaque in blood vessels, as well as lowering blood pressure. Earlier studies also found that garlic lowered high cholesterol.

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After a bowl full of these tough bits, you are nowhere near satisfied, but you would have had more sugar and calories than if you ate the fresh version.

After all, 100g of dried apple rings have 250 calories and 53g of sugar, while 100g of fresh apple has 85 calories and 10g of sugar.

Also, some of the fruit's nutrients are lost in the dehydration process.

Marketed as a health food with antibacterial properties, its proponents have been using it as cooking oil, adding it to vegan cheesecakes, pouring spoonfuls into oatmeal and using the cream in coffee.

However, with studies noting that coconut increases bad cholesterol and triglyceride (fat) levels, it isn't a surprise that experts have refrained from endorsing the ingredient.

Besides, if you are careful about avoiding butter, lard and palm oil, can you really trust another fat that is solid at room temperature?

Though you'd be hard-pressed to find a health food blog that doesn't feature a recipe for vegan cheesecake or sing its praises, these "raw power bars" are really calorie and fat bombs that should be reserved for treats.

Often made with nuts, stabilised with coconut oil, and sweetened with sugary dates or copious amounts of maple syrup (or honey if not vegan), each helping may be less processed than regular treats but usually contains more than the recommended serving of nuts (about a palmful) and delivers unnecessary sugar that you are going to have to burn off.

Sharing similar ingredients with vegan cheesecakes, these truffle-size balls tend to also contain chopped pieces of dried fruit, seeds and even chocolate chips.

Small though they may be, each piece has 100 calories (and that is being conservative), and while they may have more nutrients and fibre than a candy bar, calorie-wise, you are not getting away with anything.

According to the Celiac Disease Foundation in the US, only an estimated 1 per cent of the world's population has coeliac disease, which causes gluten hypersensitivity in the small intestine and leads to difficulty in digesting food.

Gluten-free products are neither any healthier nor lower in fat, calories or carbs than regular foods. Plus, it is a real drag to avoid its sources, which include grains such as wheat, barley, rye, spelt, farro and oats. This means you'd have to watch for pastas, baked goods, gravies, soups, salad dressings and even soya sauce.

Experts are warning against hopping on the gluten-free bandwagon as it could mean missing out on valuable essential nutrients and fibre.

A report in Epidemiology also shared that you could be exposing yourself to more mercury and arsenic, commonly found in farming chemicals used to grow rice, a popular ingredient in gluten-free products. Consider this before chewing on another bland, air-popped rice snack.

This article first appeared in Shape, the only women's health and fitness magazine in Singapore

FireIce SG

A massage does more than ease your aches and pains. It gives your masseuse a peek into what your lifestyle is like and what changes you need to make to keep those achy muscles from acting up. Do you sleep on your stomach? Wear your bra too tight?

We talked to Lily from Le Petit Spa to find out below what secrets your massage therapist knows about your body without you having to utter a single word.

1. If you have a desk job

Your massage therapist will know that you have a desk job even if you don’t say so.

When you lie on the table, a good massage therapist will check to see if one hip is higher than the other. This type of misalignment is caused by tightness in the lower back, a result of prolonged sitting or poor posture, and usually results in pain.

When you are on your back, they will also see how much space is between the table and your lower back. Sometimes too much belly weight can cause the stressed gap, which may also lead to aching.

Working at a desk and staring at your computer screen for long hours every day can lead to a strained back and hunched shoulders.

Regular massages can help alleviate the pain and tension. To prolong the effect of the massages, remember to do these simple stretches you can do at your desk to relax those muscles!

2. Your sleeping position

Did you know your sleeping position can cause muscle strains?

The best sleeping position is one that keeps your spine as perfectly aligned as possible. Sleeping with your head tilted up or down or sleeping on your stomach puts pressure on your neck and spine.

Spare yourself the aches and pains and sleep either on your side or back. Don’t sleep on your belly, because it places incredible pressure on your spine and neck.

If you have ever woken up with a strained neck or sore back, then you know that not only the right sleeping position, but the perfect pillow can do more than just give you a good night’s sleep.

A good pillow is also essential in keeping those muscle strains away. It should support the shoulder enough to not bunch up around your ears.

Pillows should be turned around, fluffed, or replaced when their appearance gets a bit deflated or you no longer feel supported in your sleep. If your head is tilted down or up, it will put a strain on your neck.

3. If you are gassy or constipated

If your stomach feels firm to touch, your massage therapist will most likely know you are constipated. But don’t feel embarrassed if you let out a fart or burp! Everyone passes gas, and it’s common to fart or burp when your abdominal muscles are being massaged as the gas needs somewhere to escape. Stiffened shoulders are also a common indication of trapped gas in the body.

PS: Experiencing constipation and painful periods? This Momihogushi massage can help regulate your bowel movements.

4. If you are not drinking enough water

Bet you didn’t think your massage therapist could tell you are dehydrated from just pressing your trigger points in your upper back.

Dehydrated skin is not the only sign that you are not drinking enough water. These pressure points in your upper back will become more tender when you are dehydrated so make sure you’re consuming enough fluids every day.

Water also helps to flush out toxins from your body, which is why after a massage you are given a glass of water to drink as a lot of toxins have been released and you need to flush them out.

5. That you look at your phone too much

Guilty of spending too much time on your phone? Looking at your phone often can cause your shoulders to slouch forwards and strain your neck, a posture commonly known as text neck.

Hence, when your massage therapist rubs your shoulders and you feel pain, it’s probably due to the imbalance in your shoulders from bending your head down.

Try raising your phone to eye level, so you don’t have to tilt your head down too much and practice some simple stretches to avoid text neck.

6. Whether your bra strap is too tight or your bag is too heavy

When your bra strap is too tight, the muscles above the scapula become tightened. This can also happen when your handbag or backpack is too heavy.

For those of you who carry heavy handbags predominantly on one side, one side of your shoulder will appear to be tighter than the other.

Your glutes, hamstrings, and quads also tend to be tight and you most likely will also have an unnatural pelvic tilt as you are more inclined to shift your body weight to one side when carrying a heavy handbag.

7. Whether you have cancer

This doesn’t apply to all cancers and all massage therapists, but there have been documented cases of massage therapists detecting changes on regular customer’s skin and body that eventually turned out to be cancer.

A massage therapist in Canada helped a lady discover skin cancer after seeing this on her skin. Another massage therapist in Yorkshire detected a customer’s cervical cancer by feeling a “popping” and “crystal” sensation in her customer’s body. Therefore, don’t dismiss when your massage therapist urges you to go for a checkup, it could save your life!

8. That you like crossing your legs

Crossing your legs isn’t good for you.

Even if you’re just crossing at the heels, you put a lot of pressure on your hip flexors. In turn, the glute muscles shoot pain up to the lower back or down to the hamstrings and quads. That area is all connected.

Crossing legs also cause an unnatural bend in your pelvic girdle and prevent proper circulation. Don’t do it!

9. That you are on your period

‘Trigger points’ tell your massage therapist a lot about your body. These are sensitive areas which feel stickier, tense, hot, to the therapist and painful to you.

They will know when you’re about to get your period or when you’re ovulating because of sensitive hormonal trigger points in your low back.

Lily shares that there are a few times she reminds her customers that their period may be due… and her customers will laugh and tell her that she just got it that very morning.

10. That you gave birth recently

Even if it has been a year or two since you had the baby, your ligaments may still be very loose. They stretch all over your body, not just in your hips and pelvic region.

Some women have ankle and wrist problems, or they developed carpal tunnel during pregnancy.

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FireIce SG

A new study just gave you the most achievable fitness goal of your adult life: Spend just 150 minutes (or 2.5 hours) each week doing physical activity to become a far healthier human being.

Researchers found that people who spent just 2.5 hours per week exercising were far less likely to suffer heart attacks, stroke, or cardiovascular disease, and in general were far less likely to die. Specifically, the Lancet study - which followed 130,000 people in different countries over an average of seven years - found those who put in at least 2.5 hours of exercise each week had a 28 percent reduced risk of premature death and a 20 percent reduced risk of heart disease. The more someone exercised beyond that, the healthier they were.

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And, adding to the good news, that exercise did not have to be at CrossFit levels of intensity, or even that of a 30-minute treadmill run. The paper suggested that just walking and doing household chores for those 150 minutes each week resulted in much healthier participants, just the same as putting that time in at the gym.

Basically, any physical activity that prevents you from sitting is extremely beneficial, including cheap(or free) physical activity.

“I would dispel the notion of having to put out money to be active,” Dr. Scott Lear, the study lead author, told Vox in an email. “Our findings indicate that non-recreational activity - work, housework, active transportation - is just as beneficial in reducing the risk for premature death and heart disease.”

Broken down, that's about 21 minutes of moving your body per day. There's really no way to argue that you don't have time and/or energy for this minimal fitness commitment. Just sweep the floors more or take a lunchtime walk.

And just so we're clear, if you're exercising to train for a marathon, or working out to get the glutes you always envisioned, you're probably gonna need to put in a little more effort. But if you're exercising to not die, then those 2.5 hours will do you wonders.

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FireIce SG

Have you ever skipped underwear to avoid unflattering panty lines? Turns out going commando is not only great for your personal style — it’s a doctor-approved sexual healthmove, too.

“It’s not good to always have the lady parts locked up,” Donnica Moore, MD, a Chester, New Jersey–based gynecologist and president of Sapphire Women’s Health Group, tells Health. “They need air like all other parts of your body.”

Covering up your pubic area with panties day and night makes it easier for heat and sweat to build up in your crotch, which boosts your risk of a yeast or other type of infection, she says. And that risk is even higher if your undies are lacy or made with non-breathable material, both of which irritate delicate vaginal skin and can cause rashes and allergic reactions.

“You run the risk of irritation and chafing when you wear garments not meant to come into contact with your vulva,” explains Dr. Moore.

Examples include the seam that runs along the crotch of your skinny jeans, those yoga pants that are so tight they sometimes leave you with camel toe, or tights made from itchy synthetic fabric. And it goes without saying that bottoms with zippers may not be your friend. Ouch.

Wearing irritating fabrics without the protection of underwear “can lead to very small nicks in the skin that act as portals for bacteria,” Dr. Moore says. So jeans and tight yoga pants, for example, should be paired with cotton underwear to minimize irritation, protect from zippers, and absorb sweat. The less sweat buildup you have, the lower your odds of infection.

And while it’s not a health risk (except to your mental health perhaps, since it’s so embarrassing), going commando also can leave you accidentally flashing your bare crotch in public, if you’re wearing a skirt or dress. As for contact with bugs, dust, or dirt particles, don’t be concerned. There’s nothing you can pick up, Dr. Moore says, assuming you’re covered at least by a miniskirt.

Get started tonight in the comfort of your own home after you’ve taken off your work outfit and put on a loose robe or nightgown. And if you don’t already sleep sans panties every night, now’s the time to begin, says Dr. Moore.

This article originally appeared in Health.com

FireIce SG

Since we could always use another fancy health trend to remind us how important it is take care of ourselves, we’ve wholeheartedly embraced the newest REM-friendly nighttime activity known as “clean sleeping.”

But first things first: In case you have no idea what clean sleeping means or how to practice it, we assure you it has nothing to do with only going to bed on freshly laundered sheets (although that also sounds like something the body would *really* appreciate).

Actually, maintaining a clean sleeping regimen simply means to get an uninterrupted 7-8 hours of sleep every night. It also requires you to eat breakfast daily within 30 minutes of waking up, cutting back on caffeine, and drinking alkaline water.

In other words, clean sleeping leaves no room for waking up out of your slumber to have a midnight snack or staying up too late watching pimple-popping videos on your phone.

Ever since Gwyneth Paltrow gave clean sleeping her GOOP-y co-sign at the beginning of 2017, sleep-deprived folks everywhere have been rearranging their schedules and handing in their #TeamNoSleep cards. And hey, that’s nothing but a good thing.

If you, too, want to invite more quality sleep into your daily life, here’s how you can embrace the concept of clean sleeping.

The list of benefits that come from getting the best sleep of your life include, but certainly aren’t limited to: a reduced susceptibility to disease, more energy, less brain fog, an improved mood, better weight control, and better sex. Wins all around, ya know?

If the prospect of being healthier doesn’t move you to do give clean sleeping a whirl, maybe we should’ve led with how gorgeous getting more sleep will make you. A good night’s rest can help reduce those under-eye bags and dark circles (your favorite concealer could never) not to mention all the wonderful things good sleep can do for your complexion.

Sometimes we get busy with super important stuff like scrolling Instagram until the wee hours of the morning. In those moments, we could really use a friendly reminder to shut everything down and go to bed. If you have to set a reminder to keep you on track with getting the full 7-8 hours of shuteye that the clean sleeping method requires, do whatever it takes to make it a permanent habit.

So, we get it: You’re life is so exciting that you don’t want to go to sleep for fear of missing out on all the great stuff that might happen while you’re counting sheep. But if you become more intentional about what you do before getting in bed, it might help you go from seeing sleep as something that takes away from your life to something that adds to it.

You don’t have to dive in the deep end: Start out small with something like a commitment to stay off your phone for at least an hour before sleeping or taking a bath or reading a few pages before bed. Pretty soon you’ll find yourself looking forward to your nighttime ritual (and the satisfying sleep that follows) instead of dreading it.

Listen, we track everything else, so embrace clean sleeping with open arms by adding it to the list of behaviors/habits/activities you keep up with.

After you’ve done it for a few days, pay attention to the positive impacts it has on your life. You’ll know clean sleeping is working for you when you no longer feel the need to binge sleep your weekends away. You might even start to wake up feeling more refreshed than ever and with a TON of energy too.

However your journey with clean sleeping goes, just know that the positives of trying it seem to far outweigh the negatives. This is definitely one health trend you should maybe embrace with open arms — and most importantly — closed eyes.

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hey, girls

What do you think of carrots and how often do you eat them?

FireIce SG

Meditation could possibly help ward off heart disease, experts say.

The 7,000-year-old practice has the potential to reduce some risk factors for heart disease, according to a new review from the American Heart Association (AHA). Still, the AHA emphasized that meditation shouldn't replace the approaches that are considered the gold standard for preventing heart disease: leading a heart-healthy lifestyle and following medical recommendations.

More than $200 billion is spent on heart disease patients in the U.S. each year, so there's great interest in looking for inexpensive ways to help reduce people's risk of the disease, according to the review. [Mind Games: 7 Reasons You Should Meditate]

One potential option is meditation. About 8 percent of Americans report that they practice some form of meditation, according to the National Health Interview Survey, conducted by the National Institutes of Health. And 17 percent of heart disease patients have expressed interest in participating in a clinical trial looking at the effects of meditation, the review said.

To better understand how meditation may reduce risk factors for heart disease, experts at the AHA reviewed existing research. The findings were published today (Sept. 28) in the Journal of the American Heart Association.

The researchers included studies on many different types of meditation, including mindful meditation, Zen meditation, relaxation response and transcendental meditation. In general, most forms of meditation that the researchers looked at are practiced for at least 20 minutes, or once or twice a day.

The researchers found that meditation may be linked to decreased levels of stress, anxiety and depression, as well as improved sleep quality and overall well-being. Stress, anxiety, depression and poor sleep may be linked to heart disease risk, according to the review. Meditation may also help people stop smoking, the review found.

In addition, the practice may help lower blood pressure, although the researchers noted that there's not enough evidence to show how much it would lower blood pressure in a given individual, if at all.

Finally, the review noted that although there is some evidence that meditation may decrease a person's risk of a heart attack, more research is needed before any conclusions can be made.

The review found that overall, meditation may have a "possible benefit" on lowering heart disease risk, but more research is needed to conclude that "it has a definite role," lead author Dr. Glenn Levine, a professor of medicine at Baylor College of Medicine in Houston, said in a statement. Until more is understood about the role of meditation in heart health, the best ways to prevent and treat heart disease include controlling blood pressure and cholesterol levels, quitting smoking and getting regular physical activity, Levine said.

But because meditation comes with few, if any, risks and is easy to learn, it's something that interested individuals could try in addition to the proven approaches to heart disease prevention, Levine said.

Originally published on Live Science.

FireIce SG

Here is a hard truth: Too many of us are getting out of shape due to unhealthy habits like binge drinking and eating excessive fast food.

In fact, according to recent media reports, obesity is estimated to have cost Singapore at least $614 million in 2016, in terms of healthcare and lost productivity.

Expensive gym memberships doesn’t seem to alleviate the problem too. The last we checked, gym memberships these days can cost a bomb, ranging from $70 per month onwards (if we exclude the cramped ActiveSg neighbourhood gyms).

On our end, we feel that there is a better, more affordable way around this – watching our diets and keeping tracking of our physical activity through the use of apps. With that, here are four free apps that are specifically designed to help you on your fitness journey.

1) Healthy 365

An initiative by the Health Promotion Board in Singapore, the Healthy 365 app is a great companion to your health and weight loss journey.

Free to download, it helps you to track your calorie intake for the day as well as your physical activity. It also gives you in-depth information about how you are going for the day in terms of calorie deficits and weight loss goals – a handy thing to save you from counting calories.

It even has local foods in the database with their calorie content. And the best thing about this app? It has inbuilt challenges to keep you motivated and on track towards your goals, and list health and exercise events in your local area.

To grab this very helpful app, click here.

2) MyFitnessPal

Another free fitness app that comes with outstanding reviews is the MyFitnessPal app. It even took Lifehacker.com’s Best Food and Tracking App award.

While it is not designed to help keep track of your physical activity, those looking to curb their poor eating will appreciate this app greatly.

It has a searchable database containing millions of food products so that you can enter your meals and not have to count the calories yourself. On top of that, you can even add your own foods and recipes at any time and access them from anywhere with an Internet connection.

Last but not least, it provides a personalised diet profile, customised to your unique weight loss goals.

3) LoseIt

If you are someone who likes to set specific goals, measure them and achieve them, this app is for you!

LoseIt tracks your food and exercise daily, allows you to set a caloric budget (and stick to it) and it also encourages you to set a weight loss plan that is best for you. Not a one-size-fits-all model, but the opportunity for you to devise and create a plan that is going to suit your lifestyle and set you up for success.

The calorie intake option for the LoseIt app allows you to search for the food, scan the barcode of the product or even take a picture of it to get the best match! Best of all, it comes with a community of like-minded people who are all in the same position as you – or have been.

This one is also free, but you have the option of unlocking an amazing array of extra features for a small monthly fee.

4) FitBit

We’ve all seen the FitBit Trackers to count steps taken during the day, but did you know that FitBit also has a free app available for your smartphone?

Working in a similar fashion to the tracker, FitBit tracks your steps and movements using your phone, calculates your distance covered and calories burned – all based on of the data you put in.
The FitBit app allows you to stay inspired on your fitness journey by sharing stats and challenging friends and family. What better way to keep you motivated than a little friendly competition – backed by science!

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FireIce SG

What are the most common cancers? Are they the same for both men and women in Singapore? Is cancer rare or quite common these days? Out of every 100,000 people, how many are diagnosed with cancer? Get the facts on cancer and tips on how to reduce your risks.

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